Three Meals Vs. Six Snacks. Which is Better?

You’ve heard it a thousand times: Eating six small meals per day is better than eating three big ones. In the interest of obesity prevention, a wealth of research has aimed to determine whether or not snacking can influence body weight or energy intake better than eating traditional meals can. The widely accepted Booth Hypothesis implies that the growing trend of “grazing,” instead of consuming the traditional three “proper” meals plus beverages and snacks between them, is a major factor in the prevalence of obesity in the U.S. If this hypothesis is true, it must be assumed that extra snacks increase the total number of calories consumed, ultimately causing weight gain (Speechly & Buffenstein 1999).

Research on this issue is “messy.” Some studies have supported one approach; other studies have supported the other. To compare these two eating strategies, a brief review of the nature of hunger and satiety should be considered.

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Walking vs. Running - What's Better?

Perhaps the single biggest health message we hear these days is we should exercise more.

For many people it comes down to a decision between walking and jogging. So which of those two will help you lose the most weight? Which is better for your general health?

The Test:

At the University of Melbourne's department of physiology, Dr Gordon Lynch studies the effect of exercise on our bodies.

"Running and walking are both fantastic exercises and both are going to be great for our health," says Dr Lynch.

But which is better?

Gordon's got a test in mind for Brooke and her student mate Andrew — who admits he's not quite at peak fitness.

"I'm fit for what I do, I suppose, [but] probably not as fit as I should be."

So it's a simple treadmill test. Brooke and Andrew's heart rates will be measured as will their oxygen use and calories burned. Brooke: Just walking, Brooke's heart rate is 79 beats a minute. By the time she's hit a good running pace of about 12km/h, her heart rate has climbed to 159 beats per minute. That's a solid work out.

Andrew: Given Andrew's lower fitness level, he's kept to a solid walk, and his results will be used as a comparison to running. Andrew's walking heart rate is already one hundred and eight — he's struggling.

Andrew: "I'm feeling much more unfit than I did before, after looking at the numbers ... "

Read the Results here.

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Three Tips To Increasing Your Daily Water Intake

1.) Start the day with a cup of hot water with a good squeeze of fresh lemon. This will give your digestive system a real boost.

2.) Throughout the day have water constantly available; keep a water bottle on your desk so you can top up your glass throughout the day and carry a bottle of water with you when you are on the go.

3.) Don’t forget to eat plenty of fruit and vegetables as these have a high water content and will contribute to your daily water intake.

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3 Tips to Eating Healthy

1.) Eat plenty of foods that are rich in calcium. People in their early twenties need to be build up stores of calcium in their bodies to prevent osteoporosis in later life. If you don't like milk, try to include ample amounts of low-fat yogurt, low-fat cheese, and green leafy vegetables in your diet.

2.) If you need to lose weight, do it sensibly. Starvation and/or diets that offer a quick fix usually backfire and are harmful. There is not truth to the theories that suggest eating foods in any particular combination will promote weight loss. The only safe way to lose weight, feel good while doing it, and keep it off is to eat a balanced diet.

3.) Drink lots of water. Your body needs at least eight glasses a day, and if you exercise vigorously, you may need more. To remind yourself, carry a water bottle along to class and keep it handy during late night study sessions.

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3 Tips to Eating Healthy

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

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Chemotherapy Cycles and Schedules

Chemotherapy Cycles

Chemo is typically given in cycles, with rest periods between the cycles. A cycle can last 1 or more days. A cycle is typically given every 1, 2, 3, or 4 weeks. A typical course may consist of multiple cycles.

Receiving some chemotherapy drugs may take a relatively short period of time, while others may take hours. It all depends on the treatment regimen that your doctor prescribes.

If your chemo is given through an IV, your doctor may suggest an implanted vascular access device (VAD), such as an implanted catheter or port. VADs are surgically placed in a large vein near the heart and can stay in place for long periods of time. A VAD eliminates the need to have smaller catheters repeatedly placed in arm veins.

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Will I Lose My Hair with the Chemotherapy?

Many chemotherapy agents cause hair loss otherwise known as alopecia. Chemotherapy affects the growth of rapidly reproducing cells. The cells that make hair are rapidly reproducing hence, they are affected. Some chemotherapies will cause all the hair to fall out (Taxol, Adriamycin). Some will cause the hair to thin.

Hair loss usually starts to occur within one to three weeks after the initiation of treatment. You will need to discuss the affect your chemotherapy will have on your hair with your MD. Since chemotherapy is such a strong agent, there is little you can do to avoid hair loss altogether. Years ago, ice caps (giant ice wraps around your head), and tourniquets around the scalp were popular. They were not very effective mostly due to the discomfort of wearing them throughout the treatment. Also, it was dangerous for those persons who were at risk of developing scalp or skin metestases. Chemotherapy medications act on fast growing cells for a period longer than most people can wear an ice cap or tourniquet.

You can slow the rate of hair loss by being gentle with your hair. Wash only as needed, do not pull on hair or use rubberbands. Use gentle soaps. Avoid heat generating hair appliances such as blow dryers and hot rollers. Do not color or perm hair during this time. If you are interested in wearing a wig, consider trying them on before you lose your hair. It's nice to match color, style and thickness. Hair loss is one of the most distressing side effects of chemotherapy. It is an outward reminder of what you are going through.

Remember, your hair loss is temporary. Your hair will grow back after treatment is ended. You will notice hair growth usually within a month after your last treatment. Your hair may come back a different shade or texture. Remember too, your hair acts as an insulation to your head. You may notice you feel much colder after you have lost your hair. Hats and scarves can provide the extra insulation you need to keep your head warm.

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Will chemo be my only treatment for cancer?

Sometimes chemo is the only treatment you need. More often, chemo is used along with surgery or radiation therapy or with both. Here's why:

* Chemo may be used to shrink a tumor before surgery or radiation therapy.

* It may be used after surgery or radiation therapy to help kill any remaining cancer cells.

* It may be used with other treatments if your cancer comes back.

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How Does Chemotherapy Work?

Chemotherapy is designed to kill cancer cells. Chemotherapy can be administered through a vein, injected into a body cavity, or delivered orally in the form of a pill, depending on which drug is used.

Chemotherapy works by destroying cancer cells; unfortunately, it cannot tell the difference between a cancer cell and some healthy cells. So chemotherapy eliminates not only the fast-growing cancer cells but also other fast-growing cells in your body, including, hair and blood cells.

Some cancer cells grow slowly while others grow rapidly. As a result, different types of chemotherapy drugs target the growth patterns of specific types of cancer cells. Each drug has a different way of working and is effective at a specific time in the life cycle of the cell it targets. Your doctor will determine the chemotherapy drug that is right for you.

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Mouth Care During Chemotherapy

You may have a sore mouth after chemotherapy or radiotherapy and it is important that you maintain good oral hygiene. 

Some tips to prevent mouth problems include:

Clean teeth thoroughly but gently after each meal and before going to bed. If the gums are delicate it is better to use a soft toothbrush (baby/infant).

Brand name antibacterial mouthwashes such as Corsodyl may be used but are quite strong and may damage the fragile lining of your mouth whilst on treatment. Check with nursing staff for further advice. 

Saline mouthwashes are recommended if tolerable; 5 mls salt: 500 mls tepid water; 1 tsp. salt: one pint tepid water.

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What causes side effects in Chemo?

Cancer cells tend to grow fast, and chemo drugs kill fast-growing cells. But because these drugs travel throughout the body, they can affect normal, healthy cells that are fast-growing, too. Damage to healthy tissue causes side effects. Although side effects are not always as bad as you might expect, many people worry about this part of their cancer treatment.

The normal cells most likely to be damaged by chemo are blood-forming cells in the bone marrow; hair follicles; and cells in the mouth, digestive tract, and reproductive system. Some chemo drugs can damage cells in the heart, kidneys, bladder, lungs, and nervous system. In some cases, medicines can be given with the chemo to protect the body's normal cells.

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How to Handle Appetite Changes During Chemotherapy

Set meal times and routines.

- Set times to eat a little, even if you're not hungry.

- Eat 5 or 6 small meals each day, instead of 3 big meals.

- Keep up your interest in food by trying new foods. Eat with family or friends.

- If food tastes like metal, eat with plastic forks or spoons. Use a glass pot for cooking.

Be active.

- Being active may help you feel more hungry.

- Take a short walk each day.

Drink liquids.

- Try milkshakes or soup. These foods are easy to swallow.

- Getting enough liquids is important, but don't fill up on liquids right before you eat or during meals.

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What is Anemia?

Anemia is when your body doesn't have enough red blood cells. Having anemia can make you feel very tired or weak.

Try these tips when you feel tired or weak:

Save your energy.

Choose the most important things to do each day.

Ask for help.

When family or friends offer to help, let them. They can take you to the doctor, buy groceries, or make meals.

Balance rest with activity.

Take short naps during the day. Short naps of less than 1 hour are best. Too much bed rest can make you feel weak.

Sleep at least 8 hours every night.

You may feel better if you take short walks or exercise a little every day.

Eat and drink well.

Talk with your doctor or nurse to learn what foods and drinks are best for you.

You may need to eat high-protein foods. Meat, peanut butter, and eggs are good choices.

You may need to eat foods with iron. Red meat, leafy greens (such as collard greens and spinach), and cooked dried beans are good choices.

Most people need to drink at least 8 cups of liquid every day. Water and juice with extra water added are good choices.

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What Benefits the Immune System?

What benefits the immune system should be an important consideration. Many people are concerned about what damages the immune system, but those things that are beneficial are sometimes overlooked. Vitamins, minerals, plant components and herbs to boost the immune system are all available. You just need to know which ones to look for.

The immune system is a very complicated collection of cells, organs and pathways. Specialized white blood cells learn what belongs in the body and what does not. These cells communicate with other cells that destroy those things that do not belong and they are carried out of the body. What benefits the immune system are those things which allow the white blood cells, lymph nodes and even the skin to function properly. In this article, we focus on a few herbs to boost immune system strength. This is by no means a complete list and the essential vitamins, minerals and trace nutrients important for proper nutrition are not listed here.

Of the known herbs to boost immune system strength, the most commonly used appears to be Echinacea. It is however difficult to learn how many people use products, such as these, since they are sold over the counter. A recent study in Canada concluded that of the people surveyed who used health and dietary supplements, more people used herbs to boost immune system strength and specifically Echinacea than all the other dietary and health supplements combined.

Echinacea was the most commonly used medicinal plants by Native Americans of the North American plains. It was used to relieve symptoms and hasten recover from everything from the common cold to influenza and infections of all types. It has often been recommended as what benefits the immune system because of this fact. Echinacea is a common plant that grows in many areas of the world. And while Echinacea supplements may be 100% natural, they may not be 100% safe. Recent evidence suggests that continued use for extended periods of time (more than 90 days) can be toxic to the liver. It should therefore be avoided by anyone who takes prescription or over the counter medications that are known to be toxic to the liver. And extended use should be avoided. This could be a problem for those who are looking for what benefits the immune system, because studies indicate that full effectiveness as a preventative is only achieved after using for three months consecutively. Echinacea may be a better choice for occasional use, as a treatment or to speed recovery time from colds and viruses, as this was its historical use.

To find out how we can help you boost your immune system naturally, visit the website here.

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What can you do if you have taste change after chemotherapy?

If you have a lack of appetite because you have lost your sense of taste from chemo treatment, you may want to try adding different seasonings to your foods.

If you have a bad taste in your mouth, try sucking on hard candies/mints or chewing gum. Also, keep your mouth clean by brushing at least two times per day and rinsing your mouth out with water between meals/snacks.

Visit the website to see what else you can do to keep your immune system high during chemotherapy.

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What Are Low Blood Counts?

Many of the chemotherapy drugs temporarily stop cells from dividing, especially the cells that divide quickly. Blood cells; red blood cells, white blood cells and platelets are made by the bone marrow. These blood cells divide quickly. Chemotherapy may lead to low blood counts, causing the possibility of a variety of symptoms. The symptoms depend on the type of low blood cell count.

Find out how we can help you prevent low blood counts while undergoing your treatment here.

The Side Effects Of Chemotherapy Drugs

Although hair loss is one of the side effects of chemotherapy that most of us know about, we may not know that alopecia is only temporary. Usually it is not a long term effect and it stops once the treatment is over. After a while, hair will start growing back but its texture and color may be a bit different from what you were used to having before.

True, there are many side effects of chemotherapy and researchers have been doing their best to find ways of preventing them from happening or at least reducing them. In the case of hair loss, prevention is achieved by putting on a cold cap meant to cool the scalp and reduce blood circulation in the area. As a result, the blood will not carry the drug to the hair follicles and this means that one’s hair will be protected from the damage of the drug.

All in all, the side effects of chemotherapy drugs are an obstacle and doctors are still trying to reduce their number. Even if one solution to preventing side effects from appearing is available, the same solution may not work for another drug that leads to the same problem. The same goes for hair loss; the cold cap may have the wanted effect of doing away with alopecia only in the case of certain drugs, but it may not work with some other ones.


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Why Should a Person Who is Going Through Cancer Treatment Try to Exercise?

If you talk to patients, they have endless reasons for why they exercise and how it makes them feel better. More and more, health-care professionals recognize exercise as a very important part of the cancer care plan.

It helps people stay with treatment, feel better about life. It gives them feelings of control and hope. You’re going to be more able to interact with your family and friends better and do the things that are meaningful for you. One of the big things seen is that it radically reduces fatigue both during and after treatment.

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Chemotherapy

"Chemotherapy" has been used for more that fifty years, but many changes have occurred in the types of drugs used, dosage, and frequency. Chemotherapy is sometimes recommended prior to surgery to shrink the tumor to make it more feasible for the surgeon to remove the entire tumor during surgery.

There are more than fifty different chemotherapy drugs and the drugs are used in different proportions and combinations based on the specific cancer diagnostic information. In general, chemotherapy drugs affects the DNA of the cells by interfering with cell duplication. These drugs affect both the cancerous and the healthy cell DNA. The healthy cells that are particularly susceptible to chemotherapeutic drugs are those which multiply quickly, like the skin (including body, facial, and head hair), gastrointestinal tract, and bone marrow.

LifeMel Honey is here for the support of patients suffering from the side effects of chemotherapy and radiation therapy. Let us know how we can help you boost your immune system.


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Is it a Good Idea to Exercise While Undergoing Chemo?

By Chris Freytag, Fitness expert Chris Freytag is the author of Shortcuts to Big Weight Loss and Move to Lose.


Q: "Is it a good idea to exercise while I'm undergoing chemo?"

A: I've received several emails from readers asking me about whether exercise can help with the physical and emotional healing process of recovering from cancer. So I did some research. I have a friend who has been an oncologist for 40 years, as well as several clients and friends who are cancer survivors.

The cancer survivors I spoke with reported that walking was their best form of exercise and therapy. They also said that being surrounded by other people, in a health club or class, helped them to feel strong and alive. Exercising alone can be tough at a time like this, when you need support.

All of them said the first few days after a treatment are very tough but that exercise really helped in the weeks between treatments. Of course, the drugs in your chemotherapy regimen will vary depending on the cancer you're fighting. Steroids may cause some weight gain or osteoporosis. Hormone therapies can also cause weight gain. So I advise gentle exercise for anyone who feels strong enough. However if you're suffering from excessive joint pain or fatigue, then gentle yoga or light stretching may be better for your situation.

And as expected, the advice about consulting your doctor before beginning any new exercise program goes double for those who are in recovery from cancer.

One of my clients who is a proud survivor said she couldn't have made it without the help of a support group. Check out the cancer support groups in your area or online, such as Prevention.com's. People in these groups can offer advice, support, feedback and information. Their support and creative healing ideas can help you get moving and help you work through your fatigue.


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