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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Stock Up On Raw Fruits & Vegetables

The nutritional content that you receive from raw fruits and veggies is unparalleled. Many vitamins, including C, are antioxidants and will protect cells - including those of your immune system - from damage by toxins in the environment. Dark-coloured produce (berries, kale, broccoli) tends to be higher in flavonoids, polyphenols and other antioxidants. The perfect source of minerals is seaweed, which is sold dried, but can often be found raw (dried at low temperatures to maintain most of the enzymes and nutrients) in health food stores.

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Why Healthy Snacking Is Good for You

You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

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Chemotherapy and Eating

Though most people don't readily associate the words "chemo" and "food" (chemo can have the same effect as seeing a bunch of ants at a picnic), how someone eats during treatment can make all the difference in immediate and long-term health and well-being—it can even be a matter of survival. Food affects strength, endurance, metabolism, hydration, blood-sugar balance, mood, and our ability to weather emotional storms. Yet many side-effects of chemo—like nausea, mouth sores, and an altered sense of taste—make enjoying eating a challenge. As a chef and nutritionist who has worked with cancer patients on these issues for close to a decade, I've created some guidelines for how to stay well-nourished. I'm also a believer in harnessing the power of yum—food pleasure can and should be found during treatment—it just might not look like you expect.

- By Rebecca Katz

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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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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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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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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.

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