Nov 16, 2017 is World Pancreatic Cancer Day. Let’s unite together to 'Demand Better' in the fight against the world’s toughest cancer. On this day, more than 60 organizations from 27 different countries and 6 continents come together to raise awareness and inspire action. Such measures bring greater awareness, attention and better outcomes to this killer disease.

Pancreatic Cancer
Pancreatic cancer is the result of uncontrolled growth of cells in the pancreas, a large gland in the abdomen with two main functions of digestion and sugar regulation. The pancreas had 2 different cell types, namely exocrine and endocrine cells. Almost 95% of pancreatic cancers come under the exocrine tumors category. Pancreatic neuroendocrine tumors (pancreatic NETs or PNETs) account for less than 5 percent of all pancreatic tumors and their growth is comparatively slower.

Risk Factors
The cause behind this deadly disease is unknown but risk factors that can increase the likelihood of the disease are obesity, smoking, age, diet, pancreatitis, diabetes, genetics and family history of other cancers. If pancreatic cancer is detected at an early stage, the treatment success rates are higher. So, the early you doubt any of the risk factors, the better it is for you.

Most of the pancreatic cancer diagnosis is prevalent in individuals aged above 75 years while it’s uncommon in people under 40 years of age. Also, in about 1 in 10 cases, pancreatic cancer is inherited from a person’s parent. Certain genes increase the risk of pancreatitis, which in turn elevate the risk of developing pancreatic cancer.

Unexpected weight loss, jaundice, intense pain in stomach area, nausea and vomiting, bloating, indigestion and blood clots are common symptoms of pancreatic cancer.

Treatment
Almost 30-50% of patients who are eligible for surgery are proposed to be ineligible for it. It is better to get the opinion of a surgeon who performs numerous pancreatic surgeries (at least 15 per year) to decide your eligibility. Drugs, chemotherapy, radiation therapy and targeted therapy are alternative treatment options.

Diet & Nutrition
Good nutrition can improve outcomes and elevate your quality of life. It is better to get in touch with a registered dietitian nutritionist to learn about the benefits of pancreatic enzymes and get a healthy diet plan chalked out for the individual post-surgery or other treatments. Go to the link www.firsteatright.com to get in touch with reputed dietitians/nutritionists.

Pancreatic enzymes help in digestion by breakdown of fats, proteins and carbs. People with pancreatic cancer secrete insufficient enzymes and these pancreatic enzyme products help to improve digestion and absorption of food.

Individuals who have been treated with surgery are initially fed with a liquid diet orally before proceeding to solid foods. They should eat small meals frequently avoiding greasy and fried foods. Raw fruits and veggies should be consumed in limited amounts frequently before increasing the quantity. At least 6-12 cups of fluids must be consumed each day to stay away from fatigue, nausea and light-headedness.
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Some long-term health tips for post-surgery include:

1. Eating limited quantities of fatty and greasy foods.
2. Consuming pancreatic enzymes, if required.
3. Including acid-reducing medicines, if prescribed by the physician.
4. Eat at least 2.5 cups of fruits and vegetables every day.
5. Eat heathy fats from healthy sources such as canola oil, olive oil, peanut oil, nuts, seeds and avocados.
6. Do physical activity for at least 30 minutes every day.
7. Avoid alcoholic beverages
8. Take small sips of liquids with meals. Too much fluid consumption can cause nausea. It is better to drink liquids an hour before or after eating to avoid feeling full.

​While eyes are the mirror of our soul, nails are the snapshot of our health! Dermatologists feel that taking good care of our fingernails and toenails and being aware of any rise in situation that calls for a visit to the dermatologist are sure ways to maintain our nails and overall body health.

Our toenails and fingernails protect the tissues of our toes and fingers. These are made of layers of hardened protein called keratin, which is present in our hair and skin too. Healthy nails are smooth and have a consistent color. A yellow patch, a rosy tinge, ridges, dents, bumps and changes in growth rate are indicative of lung, heart, kidney, liver disease, anemia or diabetes while white spots or vertical ridges are harmless.

Different Colors & Nail Changes Represent Different Diseases

1. Very pale nails: Signs of anemia, liver disease, malnutrition or congestive heart failure.
2. Almost white nails with dark rims: indicative of liver problems (for instance, hepatitis).
3. Yellow nails: Indicate a fungal infection. If the infection worsens, the nails may crumble. In some cases, the color represents a grave disease such as psoriasis, lung disease or severe thyroid disease.
4. Bluish nails: Indicates lack of oxygen supply, lung problems such as emphysema or some heart problem.
5. Rippled Nails: Easy signs of psoriasis or inflammatory arthritis.
6. Puffy nail fold: Red and puffy skin around the nails may be due to lupus or some connective tissue disorder.
7. Dark line beneath the nail: This should be immediately reported to a physician as it might be indicative of melanoma, the most dangerous type of skin cancer.

Do’s and Don’ts for Healthy Nails
Do

• Maintain clean and dry finger and toe nails.
• Practice nail hygiene by using sharp manicure scissors or clippers and sterilized products at the salon.
• Use a moisturizer.
• Ask your physician about biotin as it is said to strengthen brittle or weak nails.
• Soak your feet in warm salt water when toenails are thick and difficult to cut.
• Wear flip flops at the pool and in public shower to avoid fungal infections.

Don’t

• Bite fingernails and remove cuticles as it can damage your nail bed.
• Use your nails as a tool, for instance to open pop cans.
• Use heavy nailcare products or continuously apply nail polish.
• Ignore problems. If you seem to have a nail problem that does not diminish on its own, consult your dermatologist.
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While conditions might be accompanied with nail changes, these are not the first indication always. Most nail abnormalities are harmless and not everyone with white nails has hepatitis or ripped nails has psoriasis. Keep your nails clean, dry and trimmed without removing the cuticle to avoid problems. Leading a healthy lifestyle with a well-balanced diet that contains ample fruits and vegetables is the best way to keep your entire body fit. Get in touch with a registered dietitian nutritionist at www.firsteatright.com to customize a healthy diet plan for an A-1 body. Despite taking care, if you still feel that there is some discoloration or change in texture of your nails, it is better to meet a dermatologist and get your doubts cleared. 

Indians waste as much food as the whole of Britain consumes. The ‘big fat’ Indian weddings, restaurants, canteens, social and family functions and households throw away tons and tons of food every day. It has been found that up to 40% of the food produced in India is wasted which includes 21 million tons of wheat wasted. This is the scenario not only in our country but worldwide-50% of the food produced meet with the same fate globally and never reach the needy. Our country’s agricultural ministry states that, Rs. 50,000 crore worth of food produced is wasted annually.

France is the first country in the world to ban supermarkets from throwing away or destroying unsold food, but instead request owners to donate them to food banks or charities. We cannot do anything to curb the food lost during production, but we can do everything possible to reduce food waste by taking the right step at the right time.

• Plan your shopping list. Almost 20% of what people buy in urban India ends up in the dust bin. In a week or two after your disappointing shopping experience, you will realize your actual shopping needs depending on your family’s consumption. This shows the stark difference in what we buy and what we eat. Plan your list according to your needs and stick to the list.
• Save the freezer space: Be it for storing leftovers or freezing ingredients, the freezer helps to minimize food wastage. Prepare, cook perishable products and freeze them for later use.
• Check the shelf life of foods. Consume foods by the use-by and best-before date. Use the green vegetables first, then go for canned and bottled foods going by their expiry date.
• Understand the concept of storing the right foods in the right places. Maintaining foods at the desired temperatures can increase their lifespan. Decide what goes into the fridge and understand which part of the fridge is best suited for which foods. This helps to increase the shelf life of fresh foods.
• Portion control help to maintain a healthy weight and minimize food waste. By taking only the required quantities of food onto your plate, you not only limit the calories you consume but also limit the amount of food that gets wasted. Read more on portion sizes, serving sizes and the guidelines on eating the right portions at every age from the website www.firsteatright.com.
• Be aware of the stored food in your refrigerator. Keep an eye on what’s lurking inside the food. You might have small containers of leftovers remaining inside for days together unnoticed to be rediscovered when they are past their use-by period. Keep your fridge neat, keeping the latest foods back and the new ones in the front to ensure that you eat the older stuff first.
• Donate to foodbanks. Foodbanks are on the rise and if you have hygienic, untouched food that might end up in the bin, donate it to a needy person or a local foodbank.
• Compost food. Rather than throwing away the onion peels and spoilt food, compost them as they become nutrient-rich fertilizers.
• If you host any function at home or outside, plan and take steps to ensure that the left-over food is transported to an orphanage or an old-age home.

How many schools in India give priority to physical education and allocate reasonable time for it in the time table?  Very few! This itself proves the status or importance of physical fitness in our nation. Schools are meant to feed the brains but not the body. The competitive world has forced teachers to improve quality of education and allocate maximum time for subjective knowledge sparing not even 30 minutes daily for physical education.

Even with India being among the top five countries leading in obesity/overweight, we have not taken any step to increase activity time for our children. We want our kid to be an Einstein or a Newton but don’t bother about their physical health which will alone help children excel in academics too. It’s high time that we, as a society, realize our mistakes and play a vital role in improving their physical as well as cognitive fitness by insisting our children to be more active and move around. But what is the logic behind activity and intelligence quotient?

• Firstly, exercise aids in optimal blood flow throughout the body, provides brain with ample oxygen for optimized function and promotes brain cell growth. Read more on how exercise intertwines with brain activation at www.firsteatright.com.
• Research also proves that aerobic activity activates the size of the hippocampus (part of the brain responsible for verbal memory and learning).
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Improved blood flow, cell growth and brain size due to increased physical activity triggers the brain resulting in better memory, concentration and performance, all of which are required for improved academic performance. Children need at least 60 minutes of physical activity every day and at least 150 minutes of teacher-led physical education at school every week to optimize physical, mental and emotional well-being of the body.
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At certain times, it might not be possible for physical activity at school. Try to incorporate these small tips to keep your child moving and active through the day:

1. Form workstations where the child can stand or sit on a balance ball.
2. Recess period can involve small active games or activities that makes every child participate in it.
3. After every period, ensure that children have some physical movement such as stretching or light exercises to remain flexible and recharge their body.
4. Parents must be educated on the importance of physical activity at home too. Physical activity does not mean exercise only. It can be anything such as a game of hide and seek, football or hopscotch.
5. Before any test, new class period or any other activity in school, create a list of top five exercises to perform to raise heart and blood flow.

​​Instructing children alone to be active will not help us reach any milestones. We adults must make physical activity a part of our lives so that our children follow in our footsteps. This helps kids not only in their physical health but also to improve behavior, intelligence and academic performance. Kids will be healthy, intelligent and smart apart from being active too.

​The total number of people living with diabetes has quadrupled since 1980 and today, around 422 million people are affected by this disorder. The theme for World Diabetes Day 2017 is ‘Women and diabetes-our right to a healthy future’. The main aim of this campaign is to promote access and affordability for all women at risk for or living with diabetes.

The Current Situation

• More than 199 million women are living with diabetes and it is projected to increase to 313 million by 2040.
• 2 of every 5 women with diabetes are in their child-bearing age, accounting for over 60 million women globally.
• Worldwide, diabetes is the ninth leading cause of death in women leading to around 2.1 million deaths.
• Women with type 2 diabetes are ten times at a greater risk for coronary heart disease than women without the condition.
• Chances of early miscarriage or malformed babies are greater in women with type 1 diabetes.
• 1 in 7 births are affected by gestational diabetes.
• 50% of hyperglycemia cases occur in pregnant women under the age of 30 in middle-and low-income countries.
  
  

Solve the Problem

1. Health systems need to concentrate on women’s health, their needs and priorities.
2. Women with diabetes should have access to proper diabetes education, it’s related medications and information needed to achieve positive outcome.
3. Every girl child and woman should have easy access to physical activity to lead a healthy life.
4. Type 2 diabetes prevention strategies should aim for nutrition before, during and after pregnancy along with infant and early childhood nutrition care.
5. Screening for diabetes should be a mandatory point in the pregnancy checklist to ensure early detection, care and reduced mortality rates.
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Almost 70% of type 2 diabetes cases can be prevented through adoption of a healthy lifestyle by getting in touch with a nutritionist/dietitian at www.firsteatright.com. When women are equipped with knowledge and resources on health and diabetes, they are sure to take the necessary steps to safeguard themselves (and their fetus too) against this widespread disorder.

​On this day, people from all over the world come together and demand that some serious step is taken to fight against pneumonia, the world’s leading infectious killer disease among children aged 5 years and below. This day helps to highlight the severity of pneumonia, promote interventions to protect against, prevent and treat pneumonia and trigger organizations to find ways to combat this deadly disease.

About the Disease
Pneumonia is an acute respiratory infection that attacks the lungs. The lungs are made of small sacks called alveoli that are filled with air when a healthy person breathes, whereas in a person with pneumonia these alveoli are filled with pus and fluid which makes breathing painful. Infectious agents such as virus, bacteria and fungi can cause this disease and hence, transmission of the disease is also trivial. Inhaling the infectious agent, air-borne spreading when a person sneezes or coughs or transmission through blood (during birth or right after birth) are common ways of pneumonia transmission.

Risk Factors
Healthy children have the immunity to fight the disease naturally and the risk of pneumonia is greater in kids whose immune system is compromised. A less-functional immune system is predominantly present in children who are undernourished or malnourished, specifically in kids who are not exclusively breastfed. Other factors that increase the risk include:

1. Indoor air pollution due to cooking or heating (using wood or dung).
2. Parental smoking
3. Living in crowded homes
4. Pre-existing illness such as HIV or measles
   
   

Treatment & Prevention
Antibiotics are primarily prescribed to treat pneumonia and the patient is recommended for hospitalization only when the disease becomes severe.

Prevention is the best way to control occurrence of the disease and immunization against Hib, pneumococcus, measles and whooping cough is the most efficient way to prevent pneumonia. Exclusive breastfeeding is recommended for the first six months of an infant’s life to prevent pneumonia from occurring and to reduce its intensity, if affected by it. Hygienic environment and nutritious foods are helpful agents against this disease. A registered dietitian nutritionist at www.firsteatright.com can be contacted for planning a healthy and nutritious diet for children affected with pneumonia.

The WHO and UNICEF have devised a global action plan for pneumonia control with the three steps to protect, prevent and treat the disease.

Even though vaccination and other treatment options are decreasing the effect of the disease, much more work and action are needed to control and prevent pneumonia. Children living in low-economic countries are at a greater risk of acquiring the disease. The respective governments should take necessary action and provide the child with lifesaving vaccines and medicines.
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India, along with other countries such as Bangladesh, Kenya, Uganda and Zambia have designed district, state and national plans to accelerate actions for controlling pneumonia. These, along with days dedicated to spreading awareness and raising funds for the disease are sure ways to control pneumonia.

People take antibiotics just like the way they eat a candy-open it up and pop it into their mouth without a second thought. This year’s theme ‘Seek advice from a qualified healthcare professional before taking antibiotics’ holds good for such people. Antibiotics are science treasures which must be used only under the guidance of a medical practitioner. This not only ensure you of a safe treatment plan but also helps to reduce the threat of antibiotic resistance.

Antibiotic Resistance
Bacterial infections are prevented/treated using antibiotics. Antibiotic resistance happens when bacteria change in response to the use of these medicines. The fact here is that, it is the bacteria and not the humans/animals who become antibiotic-resistant. Infections due to such bacteria are harder to treat than other infections. It also leads to increased medical costs, prolonged hospital stays and increased mortality.

Antibiotic resistance is affecting the entire world and is one of the biggest threats to food security, global health and development. The rise of antibiotic resistance is paving way for complicated untraceable infections that can affect any person of any age in any country. Infections such as pneumonia, tuberculosis, blood poisoning and gonorrhea are becoming harder, sometimes impossible, to treat. India leads globally in the highest number of tuberculosis cases, details of which are available in the website www.firsteatright.com. If this trend continues, our future will reflect our past in which infections and minor injuries can once again kill a person. Although a natural process, the misuse of antibiotics in humans and animals is accelerating the resistance process.

Prevent the Resistance
Although antibiotic resistance is already deep-rooted, steps can be taken at every level of the society to minimize impact and limit resistance. To achieve this:

As an individual we can:

1. Use antibiotics only when prescribed by a certified health practitioner.
2. Avoid insisting the physician to prescribe antibiotics when he/she feels that there is no requirement for one.
3. Never share the same antibiotics even if your friend/relative experiences similar symptoms.
4. Use antibiotics as instructed by the doctor.
5. Avoid triggering infections by practicing safer sex, regularly washing hands, preparing food hygienically, avoiding close contact with sick people and keeping vaccinations up to date.
   
   

As a health professional we can:

1. Follow utmost hygiene and prevent infections by keeping your hands, instruments and the environment clean.
2. Explain the patient clearly on how antibiotics are to be taken, when they must be consumed and make them understand the concept of antibiotic resistance and the dangers involved in it.
3. Prescribe and dispense antibiotics only when they are needed.
   
   

Although every other day we see new antibiotics in the market, none of them are effective against the most dangerous forms of antibiotic-resistant bacteria. Also, not all infections can be treated with antibiotics. Viruses like cold and flu don’t disappear when prescribed an antibiotic.
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The WHO aims to suppress this antibiotic resistance in different ways:

1. To reduce the occurrence of infection.
2. Optimize the use of antibiotics.
3. Make people more aware about antimicrobial resistance and its side effects.
4. Help countries invest more in sustainable investments that can counter antimicrobial resistance.

​The World Meteorological Organization (WMO) has revealed the shocking fact that concentrations of CO2 in the Earth’s atmosphere surged to a record high in 2016, which is 50% higher than the average increase in the last decade. This increase is devastating and the first of its kind in the last 800,000 years. The increase in CO2 in the atmosphere is nearly 100 times larger than it was at the end of the last ice age, in the past 70 years. Such imbalance and changes can totally disrupt the climate system leading to ecological and economic disruptions.

Animals & Climate Change
Going vegan is a great initiative to combat climate change and save the environment. There is no external dependency involved and it is entirely in our hands to take this initiative. Vegan diets are well-balanced diets if the right foods are consumed. Get in touch with a nutritionist/dietitian at www.firsteatright.com to plan your healthy vegan diet.

Almost 3.5 billion humans can live off the food fed to livestock and for every 100 calories fed to animals we get back only 12 calories by consuming their meat or milk. While the world population has doubled, the meat production has quadrupled. Such increases can result in deforestation, global warming, water scarcity and increased carbon footprints. The most effective solution to lower carbon footprints is to avoid all animal products.

Carbon Dioxide
The livestock sector holds responsibility for 18% emission of greenhouse gases measured in CO2 equivalent. Burning fossil fuels emit CO2. Almost 11 times more fossil fuel is needed to produce a calorie of animal protein compared to plant protein which results in more CO2.

A study involved 10,000 people who were challenged on a vegan diet for one week and the results are astounding. The participants during the entire week saved 147,000 kg of CO2- a quantity that can be used to fly to the moon and back.

Another study showed that meat-eaters are responsible for almost twice the amount of greenhouse gas emissions per day than vegetarians and about 2 ½ times the amount than vegans.
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Hence, the fastest way to address climate change is by stopping our consumption of meat, eggs and dairy products. 

​Most of us behave like robots nowadays. We go to work from Monday to Friday, work for 9 hours, 10 hours or even 14 hours sometimes, sit through meetings, discussions and brain-storming sessions and are least bothered about meal timings or sometimes we don’t even hesitate to skip our meals. Yes! We are indeed talking about the IT industry work culture here. Although quite a many corporate wellness programs have been formulated, none of them have been successful in matching the required result. The problem is not with these programs, but with the concept that relies on ‘one-size-fits-all’ approach. 

Research and studies done by highly recognized organizations over a vast time period with a huge number of employees have finally concluded that small, smart changes can create a strong and sensible worker. Although not time consuming, these changes are critical for molding the individual into the desired candidate. These changes can be organized under four main umbrellas- stress and recovery, mindfulness/concentration, intelligent nutrition and leveraged movement.

Here are simple examples that make use of these umbrellas to help you lead a better life:

Every stressor has a recovery option: After a serious meeting with the CEO or a presentation to an invaluable client, you need some activity to boost your spirits and make you feel relaxed. You can have a small walk around the office, do simple breathing exercises for a few minutes or have a cup of black tea/milk tea to bring you back to the present state of mind and let go of the previous events.

Concentrate 100% on the scheduled event: Before an all-important client presentation it is entirely necessary to be mindful of the situation and give your 100-percent concentration. A short meditation before the important event is helpful and can keep you totally immersed in the ongoing events.

Intelligent nutrition: Work occupies priority over health and nutrition for most of us. We often sail through the day grabbing on some junk foods or on-the-go foods such as granola bars, burgers or frankie. Carry healthy snacks such as fruits and nuts to workplace and keep them at your desk. Include snacks time in your diary and follow it diligently just like the time you devote in case of work and meetings. Drink plenty of fluids to stay hydrated. Every individual needs to consume at least 2-3 liters of water every day. Be it at your desk or in a meeting room, don’t feel shy to sip water from your bottle. You are, in fact, teaching others also the importance of staying hydrated. You can contact a registered dietitian nutritionist at www.firsteatright.com to help you prepare a healthy diet plan adding nutritious snacks in between meals as per your work timings.

Exercise: Research shows that doing high-intensity exercise for a short time is equally effective as doing low-intensity exercise for a prolonged time. Even when you get a 10-minute gap from your work schedule, try to go for a brisk walk around your office building or do a 10-minute workout that involves cardio or flexibility.
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It is not possible to follow all the above said changes together. Start gradually with one or two of these changes and slowly incorporate all these four crucial changes to help you live in the present completely, flexible and energized. It is even more better to schedule these changes in your dairy and protect them vigorously as you would protect an important meeting. You are doing all these small changes to help you stay as a complete person at workplace. Roll up your sleeves and prove your talent to your clients and team members.

Diabetes is common in India and living with the disease successfully is by itself a monumental task. Getting awkward comments and insensitive remarks accumulate to the existing difficulties. Friends, coworkers or strangers can sometimes pass judgement based on some myths or stereotypes. More than knowing about what to say to a diabetic, it is crucial to understand what should not be told to a person with diabetes. Registered dietitian nutritionists list down some commonly commented diabetes myths, the actual truth behind them and alternative ways to support diabetics.
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1. Do you crave for sweets and eat too much of them? Maybe that is the reason for your diabetes!
   Firstly, diabetes does not happen because of consuming too many sweets and the reasons are more complicated. Type 1 diabetes is because of autoimmune response in the body, genetics and certain other factors that have not yet been uncovered. There is no way to curb the attack of Type 1 diabetes until now. Type 2 diabetes can be due to genetics, lifestyle and certain other factors. We can prevent or delay Type 2 diabetes to some extent but there is no single cause for it.
2. “Don’t you think you should avoid eating that food?”
   People with diabetes should think before eating anything although there is no specific diet called “diabetes diet”. They should eat a well-balanced diet just like any other individual. If you are concerned about a diabetic show your support by picking some healthy foods from the table yourself and by having nutritious choices spread on the table when you are planning to host a dinner party.
3. “You don’t look like you have diabetes!”
   There is no specific look associated with diabetes. Although obese or overweight people are at an increased risk of Type 2 diabetes, there are also individuals who are thin or at a healthy weight but have Type 2 diabetes. Remember that any individual can be affected by diabetes.
4. “You have severe blood sugar ranges that you can control it only with insulin?”
   This is a mistake most individuals make-associating insulin injections with a more severe form of diabetes. Diabetes affects every person differently. People with Type 1 diabetes comparatively use more insulin as their body is devoid of any insulin. People with Type 2 diabetes produce insulin keeping it under control with medication. Over time, they might also need insulin to maintain proper blood sugar levels. There is nothing such as good or bad diabetes and one should not be judged depending on the medicine intake or insulin use. It is best to work with a health care team which includes a nutritionist/dietitian to customize best food, activity and medication plans for the person with diabetes. Get in touch with renowned dietitians/nutritionists at www.firsteatright.com for support.
5. “Oh, I’m so sorry. I didn’t know that you were a diabetic.”
   While this might sound good to you, calling a person ‘diabetic’ can hurt them. They feel labeled by their chronic illness and feel offended. It is better to tell, “I didn’t know you have diabetes.”
6. “Did you do something wrong? Your blood sugar levels are on the higher side.”
   Blood sugar levels are important to make diabetes-related decisions. They are not a measure of success or failure, but should be used to alter diabetes management. There are many other factors that affect blood sugar levels and some of these are beyond a person’s control. Instead of branding someone that they have done something wrong, try to speak a few positive words and encourage the person.
7. “I hope that you don’t get into any diabetes complications like my friend.”
   ​People with diabetes are already stressed and tensed. There is no need to terrorize them more with stories of diabetes complications. There are many advancements in diabetes care that have reduced the rates of complications. You physician is the best person to choose the perfect plan for you and he/she might even encourage you to attend diabetes education programs. 

Smoking harms almost every organ in the body. Smoking cigarettes is the cause for 87% of lung cancer deaths.  The list of health problems caused due to cigarette smoking is endless and some of the deadlier ones include lung disease, heart disease, cataracts and stroke. Women who smoke are at a greater chance of increased problems during pregnancy and can even have their baby die from sudden infant death syndrome (SIDS). Passive smokers (those who breathe the smoke) can also be affected by the same set of problems mentioned above.
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What Do I Gain by Quitting Smoking?
People in any age group can quit smoking and improve their health, but it helps best when the younger age group people quit smoking as it improves their health even more. When you quit smoking you:

• Reduce the risk of any of the above-mentioned diseases.
• Cut down the risk of lung cancer by 30% to 50% after 10 years compared to people who keep smoking.
• Reduce the risk of mouth and esophageal cancer by 50% within 5 years of quitting.
• Improve overall well-being and health. Overall well-being can be improved in some other ways too and if you are interested in improving your overall well-being in life, visit the website www.firsteatright.com.

But when people with cancer continue smoking, it increases the risk of cancer recurrence, new cancer types and long-term side effects of cancer treatment.

Ways to Put A Full Stop to Smoking
There are different ways to end your smoking habit. The most effective ones include:

Counselling
It has been noted that, even a short counselling session with a physician can encourage people to stop smoking. Your physician usually takes these steps to help you sort the problem:

• Notify you on the benefits of a smoke-free life.
• Ask you about your smoking habit during every visit and your interest in quitting smoking.
• Provide you with a plan to stop smoking. The physician will set an end date to this habit, give you self-help material and recommend drug treatment, if needed.
• Insist on follow-up visits.

Individuals receiving counselling from the doctor, attending group sessions and taking nicotine gums succeeded better in quitting smoking that others who did not follow any of these.
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Drugs
Nicotine-replacement products and non-nicotine medicines help a smoker come out of the habit only after a minimum time duration of at least six months than those who are under no drug treatment at all.

Nicotine-replacement products containing nicotine are increasingly used nowadays to break away from nicotine addiction and reduce the withdrawal symptoms such as depression, nervousness, lack of clarity or trouble sleeping. Nicotine gums, inhalers or sprays are the most commonly used ones. These replacement drugs can cause problems in pregnant women, teenagers and people with heart rhythm problems, high blood pressure, esophagitis, asthma and ulcers.

There are also other medicines (without any nicotine) that can be used to help people quit smoking. But these also have certain side effects and it is mandatory to consult a physician before coming to any conclusions.

Smoking Less
Some smokers do not quit smoking altogether, but reduce the numbers. This is still beneficial to the smoker, as he/she is at an even more lesser risk of lung and other cancer types. But, if the smoker tries to inhale more smoke each time to satisfy his/her nicotine cravings, it becomes a problem again. Even nicotine-replacement products do not completely benefit these smokers who have reduced their numbers and they tend to increase them sometime later in life.

The Minions drinking glass gifted on your birthday or your favorite sun sign drinking glass etched with your favorite traits might not be fun to drink from anymore, according to a new study.

The researchers carried out 197 tests on 72 new and second-hand drinking glass products, including tumblers, beer glasses and jars. The results were shocking as 7 out of 10 tested positive for lead or cadmium, both of which are toxic metals. While lead is found in almost all colors and gold-leaf designs, cadmium was present in highest proportions in red enamel. Such hazardous elements present in both the paint and glaze of decorated glassware have a negative impact on both the health of the individual and the surrounding environment.

In terms of health hazards, cadmium can cause cancer, severe kidney problems and bone softening whereas, lead can result in growth and developmental problems. The lead levels present were almost 1,000 times higher than the acceptable limits with paint peeling off every now and then resulting in ingestion of it over a prolonged time period. Lead poisoning is dangerous to health and can result in serous health consequences which are detailed in the website www.firsteatright.com. For instance, a famous burger outlet recalled 12 million Shrek-themed glasses due to the cadmium content in the paint used. The irony here is that, even though safer alternates are available, the use of such unhealthy and dangerous pigments is frustration as well as surprising.
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These facts are not only for the consumers to stay away from painted glassware but also for the glass industry to act more responsibly and eliminate toxic products from such fancy glasses and bottles.

Business travels are one of the most tiresome trips that could be taken with back-to-back meetings, stringent deadlines and extended travel hours. Between all this frenzy, spending time concentrating on healthy foods would be the last priority for these travelers. Moreover, the airport lounges, lodging cafes, late-night arrivals and room service options almost negate the chances of eating healthy foods. But travelers are becoming health conscious and demand for salads and baked foods even while flying. Choosing wisely can fuel you with enough energy needed to power you through the day. Small adjustments can make travelling a lot healthier.

1. Never will a bag of potato chips and soda be your breakfast at home. Follow the same at the airport too. You can either bring some fruit or you can be sure of finding at least an apple at the airport. Eat the fruit along with some almonds to rev up the fiber quotient and keep you full for longer time periods.
2. Drink lots of sparkling water, green tea or lime juice during travel or between office meetings to keep you hydrated. Avoid the sugar-filled aerated drinks and canned juices to save hundreds of calories through the day. Surprised to find that not only foods but beverages too contribute equally towards calorie accumulation? Read more about this at www.firsteatright.com.
3. Choosing foods during conferences or meetings can be tricky. Seeing your colleagues indulging on a yummy donut or pastry can be inviting and motivate you to grab one quickly. But instead, choose fresh fruits or remember to carry your own trail bar or nutrition mix.
4. Rains outside or hotel rooms with no gym facilities are one of the most common excuses given for missing workout sessions. Whom are you trying to cheat? It’s none other than yourself. Pack a jump rope to do stretches or the best thing is to do pushups inside your room.
5. You may oversleep and miss breakfast due to a late-night meetings or work. Schedule a wakeup call to eat breakfast and ensure that you don’t overeat the next meal.
6. Don’t just settle into a comfortable seat (though it’s hard to find one) at the airport lounge if you arrive early. Use this time to window shop to burn calories and time. Also, try to use the stairs and keep moving around with your baggage as much as possible to burn a few calories.
7. Requesting for low-fat or low-sodium foods in mid-air is not overdoing it. You can request for one, if your airline offers so or bring your own homemade trail mix, fruits or puffed rice to fill your tummy.
8. Don’t drink too much at the country bar with your business associate or in a conference’s happy hour as calories from alcohol consumption add up very quickly. Limit to one drink in case you are a woman and two drinks in case you are a man.
9. Sandwich, burgers or subs ordered for lunch and dinner can be made healthier by choosing whole-wheat breads, more veggies, no added dressings and less mayonnaise. Flavor your bread with simple seasonings like oregano, crushed peppers and chili flakes.

​Worldwide, hepatitis kills nearly 1.34 million people every year and around 325 million people are living with viral hepatitis. Hepatitis B and C cause 80% of liver cancer cases globally and these viruses lead to 1 in every 12 cancer deaths. May 2016 saw the first historic worldwide elimination strategy wherein, 194 governments adopted this strategy to eliminate viral hepatitis by 2030.

Hepatitis is inflammation of the liver caused due to a virus. Hepatitis A, B, C, D and E virus cause viral hepatitis out of which hepatitis B, C and D can cause chronic hepatitis where the infection remains intact throughout the life of the patient. Chronic hepatitis may also result in cirrhosis, liver failure and liver cancer. Some types of hepatitis cure on their own, some other forms require drugs and the rest stay forever. The best treatment is to prevent hepatitis in the first place by maintaining hygienic environments and eating healthy foods. Visit the website www.firsteatright.com to get in touch with reputed dietitians/nutritionists to plan healthy meals for hepatitis patients.

The theme for 2017 World Hepatitis Summit is ‘Implementing the Global Health Sector Strategy on Viral Hepatitis: Towards the elimination of hepatitis as a public health threat’.  The summit helps countries worldwide to develop practical viral hepatitis action plans with the help of WHO.

Eradicate Hepatitis by 2030

1. Every country has to define a set of viral hepatitis interventions, services and medicines, relevant to the country, to be included in the national health benefit package.
2. Government should take extreme care to provide high levels of sanitation and access to hygienic food and water to control and avoid hepatitis A and E.
3. Healthcare institutions must ensure the availability of safe blood and blood products to restrict the transmission of viral hepatitis B and C (also HIV and blood-borne infections).
4. Almost 748 million people lack access to clear drinking water and 2500 million people (more than 1/3rd of the global population live without basic sanitation facilities. Ensure proper access to sanitation facilities and hygienic foods can decrease the transmission of viral hepatitis A and E.
5. Early diagnosis of hepatitis infection is mandatory for effective treatment and care. But sadly, only 9% of people with hepatitis B and 20% of people with hepatitis C are aware of their situation. Governments and health facilities should take the required steps to bring awareness and help setting up reliable diagnostics with proper labs.
6. Countries need to provide hepatitis prevention services that is available for people across all age groups, especially for those at a greater risk.
   
   

On the Positive Note
In history, almost 3 million people were treated for hepatitis C over the last two years and 2.8 million people were put on a lifelong treatment plan for hepatitis B in 2016. Also, the number of countries coming forward to pledge against hepatitis has increased by 5-folds.

People are aware of the need of hepatitis vaccines for children and hepatitis B infection rates in kids (below 5 years) fell to 1.3% in 2015, from 4.7% in the pre-vaccine era.

Though not unattainable, the goal to eliminate viral hepatitis by 2030 has a long way to go and funding remains as a major constraint which most countries are in need of.

​God has made the human body in an extremely calculated manner. Male/female hormones are again a charismatic creation of God, which are secreted in micro grams in the blood stream and act like switches to switch on or switch off any body function. Functions like menstruation, periods, ovulation, conception, pregnancy, child birth, lactation etc. are linked to timely release of hormones in the blood stream in perfect quantity in micro grams. Any defect/malfunction either in the timely release of hormones and/or in the quantity of hormones released in blood will result in irregular periods, irregular ovulation, infertility, weight gain, depression etc.

It is the choice of every couple to decide on their pregnancy preferences, the size of their family and also the timing of when to conceive. If couples are unable to conceive naturally due to fertility issues, medical help can be sought after in the form of simple fertility awareness techniques to the most advanced ones such as IVF and IUI. These seem to have revolutionized the concept of fertility, reproductive ability and family and are the most advanced forms of scientific innovations.

Treatments for Infertility
IVF
In vitro fertilization (IVF) is combining a woman’s egg and a man’s sperm outside the body, in vitro (in glass). Fertilization implies that the sperm has attached to and entered the egg and this embryo is then transferred to the uterus. IVF is a form of assisted reproductive technology (ART) where special techniques are used to assist a woman to become pregnant. In healthy adults, an egg and a sperm are fertilized inside a woman’s body. The fertilized egg grows and by the end of 9 months, the man and his wife are blessed with the most precious gift of nature, a baby. This process is called natural or unassisted conception.

Giving birth to a child is a beautiful phenomenon and any one of us would love to conceive the natural way. Nowadays infertility and problems in conceiving have risen dramatically due to several reasons and IVF is used to treat such cases. It is recommended to try less invasive treatments such as fertility drugs and intrauterine insemination (IUI) before deciding on IVF. Don’t assume falsely that getting an IVF treatment guarantees you a baby after nine months. The success rate depends on numerous factors such as maternal age, infertility cause, embryo status, reproductive history and lifestyle factors. While the first successful IVF baby was born in UK in 1978, India owns the authority of producing the second successful test tube baby just 67 days after the first one in UK.

IUI
Artificial insemination (AI) is the least complicated of the ART procedures and intrauterine insemination (IUI) is the most common type of AI procedure practiced. IUI is a fertility treatment that involves placing sperms inside a woman’s uterus to instigate fertilization. The sperm is first collected, washed in a fluid and the best specimens are selected and inserted. Though a less invasive and less expensive procedure than IVF, the success rate is also comparatively lesser depending on the woman’s age, quality of sperms and the reason for infertility.

PCOS
This is the most common complaint among adolescent girls and women of childbearing age. Many women suffer from PCOS or polycystic ovary syndrome, which is a hormonal disorder that brings physical as well as mental changes. It is a condition which affects how a woman’s ovaries work. Women with PCOS problem may have increased levels of male hormone in their body, polycystic ovaries or irregular periods. Apart from weight gain, thinning of hair, hair loss, acne and irregular periods these women face difficulties in getting pregnant as a result of irregular ovulation or failure to ovulate.

Although the exact cause for this problem is unknown, it often runs in families and is common among overweight/obese women. There is no treatment other than a healthy lifestyle practice for curing people with PCOS. Reducing body weight, eating heart-healthy foods, quitting smoking, doing exercise daily and limiting fatty foods are some practical ways to treat PCOS. Physicians might prescribe birth-control pills to reduce symptoms, medicines to facilitate regular menstrual cycles and fertility medicines or IVF technique to induce fertility.

Effects of Infertility Treatments
Although a boon to infertile couples, the mental and physical agony undergone by the couple involved in any of the infertility treatment procedures is beyond words. While most of the infertility causes are physiological, the heartaches due to such infertility treatments can affect a person psychologically. Men feel dejected and much distressed as their partner is subjected to a series of hormonal injections and physical interventions. The couple mostly keep such artificial conceiving procedures a secret, as they feel guilty or socially isolated.

Women trying to conceive have clinical depression rates similar to women who have heart disease or cancer. It has been found that emotional stress and marital difficulties are seen more in couples when the infertility lies with the man.

Although the biological/physiological process involved in hormonal synthesis/production, secretion and action is extremely complicated which only the Almighty God can code & decode, God has made the management of the associated problems, that is, weight gain, infertility and ovulation extremely simple. If weight gain is controlled and weight loss is achieved, in 80% of the cases hormonal secretion becomes normal, and in almost all infertility cases menstruation becomes normal and the female conceives naturally. This negates any need of painful, distressing and disturbing IVF and IUI treatments. A registered dietitian nutritionist is the best person to suggest healthy lifestyle modifications that can improve fertility, decrease weight gain, stimulate weight loss, treat PCOS and enhance the chances of natural conception. Visit the website www.firsteatright.com to get in touch with such reputed dietitians/nutritionists to find solution for your problem.
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It is the woman who bears the child and hence, it has to be the woman who should be blamed for childlessness as well. This is the notion that most individuals residing worldwide have and even in this so-called modern world, where we christen someone to be modern just by their outfit and not by their outlook, infertility is assumed to be entirely the fault of the woman involved. Truly, male reproductive capacity is deficient in not less than 50% of infertile couples. “How many children do you have” or “Have you got no children yet” are culturally unacceptable questions and one should think about the mental trauma the opponent is being subjected to before asking such questions. Living without a child or building a family is a personal choice which is being altered by the society and environment. Medical and health care sector can help individuals realize the existence of child-bearing choices (IVF or IUI) but the decision solely remains with the couple involved and remains as an important global public health challenge.

Fermentation has been in practice since thousands of years as a food preservation technique even before canning and freezing techniques were introduced. But now, it is used predominantly as an important source of creating healthy bacterial colonies. We enjoy eating kimchi and nattō because of Koreans and Japanese who are masters in this field.

It is also not surprising to see thousands of people turning up at fermentation festivals worldwide to learn the tactic to prepare sauerkraut or just to taste the refreshing kombucha tea. According to one of the latest surveys on fermented foods, these are the latest craze in plant-based eating.

Fermentation can be the result of bacteria or yeast. Yogurt and cheese are examples of bacterial fermentation while beer, wine and rise in bread dough are results of yeast fermentation.
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Fermented Foods are Selling Like Hotcakes
Popular and widely known fermented foods include:

Sauerkraut: Having its roots in Germany, sauerkraut is finely chopped cabbage fermented by lactic acid bacteria. It has a soft texture, sour flavor and long shelf life because of the bacterial fermentation of the sugars in the cabbage.

Kimchi: A Korean staple, kimchi is a side dish made using mixed vegetables and seasonings such as chili peppers, ginger or garlic. Many variations are available based mostly on cabbages, radish, spring onion or cucumber.

Kombucha: A Japanese tea made from kombucha, a yeast which is commonly mistaken for a mushroom. This drink is made by adding bacteria and yeast culture to tea, sugar and other ingredients.

Tempeh: Indonesia is the proud owner of this plant-based protein made from soybeans. It has a nutty flavor and is used as a meat replacement for vegetarians.

Miso: Produced by fermenting soybeans with salt and koji (a fungus), miso is a thick paste used as a seasoning for sauces, spreads and soups.

Kefir: This is a fermented milk drink with a sour taste prepared by immunizing cow, goat or sheep milk with kefir grains.

Health Claims of Fermented Foods
While fermented foods are hyped with health claims calling the bacteria in these foods as ‘probiotics’, only few strains of bacteria found in high doses in yogurts and supplements have passed human testing to be tagged as ‘good for health’.  Read more on probiotics from the website www.firsteatright.com. Although fermented foods may have health benefits, they need to be thoroughly tested and this process is expensive.

Claims that state that fermented foods can cure baldness, ease stomach discomfort and control blood sugar levels in diabetic patients are not completely true as there is limited scientific evidence to support these assertions.
Don’t overloading your tummy with fermented foods as you might end up with diarrhea, bloating and even rise in blood pressure levels as some foods contain high salt levels. Keep it simple, eat in balanced quantities.

​A new study proposes the fact that eating spicy foods makes us more aware of the taste of salt helping us to cut down on salt intake and henceforth, helps to lower systolic blood pressure levels (the top number in blood pressure readings).

People who ate spicy foods consumed 3 grams of salt lesser than people who didn’t. Also, systolic pressure readings were 8 mmHg (millimeter of mercury) lower and diastolic readings were 5 mmHg lower for people who loved to eat spicy food compared to those who had least tolerance to spice.

The World Health Organization (WHO) states that people worldwide are consuming abundant salt increasing their risk of heart disease, high blood pressure and stroke. This is the prime reason for researchers to consider alternative ways to reduce salt intake.

A study from 2015 states that including spicy food in your meal almost daily reduces the risk of death by as much as 14 percent, including reduction of deaths from diabetes, cancer and ischaemic heart disease, compared to those who consume it only once a week or so. This study tested the people’s salt and spicy preferences along with a questionnaire asking them about their food habits. The researchers concluded that those who enjoyed spicy food had lower blood pressure and were much more sensitive to salt taste. Whereas, people who relished high-salt foods had increased blood pressure and were not so fond about spicy foods.

When further studied, it was found that spicy flavor modifies our perception of salt intensity. Our minds assume that adding spices to low-salt foods increases salt level and overall food taste. This may be because of the presence of capsaicin (the chemical that gives chili it’s pungent smell) that elevates salty flavors in foods.

For the current study, researchers used imaging techniques to study the two regions of the participants’ brains (insula and orbitofrontal cortex) which are involved in salty taste. The areas stimulated by salt and spice overlapped, and spice increased brain activity in areas activated by salt. But, the study did not take part in a controlled environment, did not measure the salt intake but relied on surveys and was constrained to a definite set of people.

With all these restrictions in the study, can we still conclude that people should eat more spicy foods to lower their blood pressure? Definitely not! The study conveys that people eating spicy food have decreased pressure levels and there is no hard-core proof that reveals that spicy food lowers blood pressure. One thing is sure-decreased salt intake decreases pressure levels. If you have increased pressure levels, get in touch with a registered dietitian nutritionist at www.firsteatright.com to help you plan a healthy diet chart accordingly. The RDN is sure to guide you with specific set of exercises too that help in decreasing blood pressure levels.
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Until there is explicit proof, increasing chili usage while cooking is not going to have any negative effect and might be advantageous as well. Add spice to rice to add spice to life!

The average life expectancy of women is greater than men in any country on this earth. What can be the reason for this stark difference? While stress, workplace exposures or body physique might be on the cards, the main reason why women lead longer lives is because of their eating habits. It is not manly to visit the doctor, sweets are down the priority list on a man’s menu and many more such ideologies affect the way in which a man or woman eats.

We may speak of equality and the power of feminism, but are we aware that even everyday eating habits are categorized as masculine or feminine? Nibbling on green salads or a portion of millet is feminine, whereas attacking large portions of red meat is said to be manly. This gender bias is restricted not only to eating but is prominently visible in other domains as well. For instance, a woman is present in every possible advertisement, right from ads on shaving foams to dhotis, but a man acts in an ad that seems to be manly, maybe for iron rods or racing bikes.

This gender-based eating is one of the reasons for higher rates of cardiovascular diseases and cancers among men (huge portions of red meat increases risk of diseases) than women. But how does eating meat negatively affect the health of men?

Eating Nutritious Foods: Man Vs Woman
Overall, women eat healthier foods than men. Individuals perceive spicy, tangy and energy-rich food as masculine foods and sweet, subtle foods as feminine foods. People try to guess the gender of a person depending greatly on food choices! Would you like to have a wine or beer with dinner? Prefer to eat fruits or French fries with lunch? Studies prove that men prefer to eat a burger with French fries for lunch, or have a pizza with beer for dinner. Women, on the other hand, eat pasta salad and fruit for lunch, or wheat and vegetables with wine for dinner. Nutritionists/dietitians strictly condemn people from combining hamburgers with soda. Find the reason behind this advice at  www.firsteatright.com.

These choices convey one message clearly: women choose foods loaded with fiber and antioxidants while men choose foods high on saturated fats and empty calories. Women may choose healthy foods because of health-consciousness, an urge to look slim and trim or an overall belief in eating good food to live longer.

Since old age, the division of labor was gender-biased. Men went to the forest to hunt and collect meat while women were allocated the role of bringing up children and cooking the hunted food. Although today’s generations do not stress much on eating for the sake of masculinity, individuals with more traditional gender beliefs are inclined towards consuming more meat as they believe that eating large meat portions is synonymous with power and performance. But sadly, this leads to a number of health problems reducing the life span of a male person.

Removing Gender-based Eating Styles
Once we realize the effect of gender-based eating choices on health, it becomes easier to make healthy food choices. Questioning yourself on your choice of food can also make you choose healthier foods. Ask yourself, “Am I choosing this only because it seems to be masculine?” or “Is it because friends/family would think that I am a macho man?”

If cooking is a woman’s job, why are restaurants dominated by male chefs and cooks? Men who perceive cooking as a woman’s job can give it a man’s touch by establishing themselves to be gourmets who cook and clean with efficiency and a modern touch.
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In a nutshell, men choose unhealthy foods to prove masculinity. Foods packaged in masculine packaging have greater selling ratio among the male population. Healthy foods in feminine packaging lure woman buyers. It’s basically the purchasing psychology that affects healthy eating patterns.

​Promotions on weight loss are everywhere, right from newspapers to TV commercials. Phrases such as “Eat this superfood to lose 3 kilograms in 3 days” or “Lose belly fat within one week” are common nowadays. Believing these phrases and adopting those ideas is not going to take you anywhere. On the other hand, it may cause your body more harm than good. Following nutrition and scientific principles is the right way to adopt weight-loss strategies. The five nutrition principles explained here are sure to help you reach a balanced and healthy weight:

Set Calorie Requirements
Every individual has his/her unique body statistics. It is necessary to set calorie requirements of an individual based on these statistics such as height, weight, age, gender, physical activity, goal and time available. The difference between what the individual consumes and how many fewer calories should be consumed by that person sets the target calories the person should lose.

Start Your Program
Practical weight management programs happen over a period of at least for six months with follow-ups happening every month or so. Setting calorie targets and working on the calorie deficits as mentioned earlier, results in losing anywhere between 4 and 12 kilograms in six months. This may be followed up with slight weight gains and the person ends up losing around 4 to 10 kilograms by the end of first year and 3 to 4 kilograms by the second year. This clearly shows that while losing weight may be hard, keeping off the shed kilograms is harder and needs continuous attention and patience. Tips to maintain weight loss is available in the website www.firsteatright.com and can be of utmost help to you.

Make a Lifestyle Change
The exact macronutrient breakdown is critical and hence, there is no single plan that can suit all. Any diet type, be it low fat, low carb, low glycemic index, high protein or high glycemic index, leads to the same amount of weight loss after one year when a 500 to 750kcal deficit is maintained. Losing weight and keeping away the lost weight needs an eating plan that can be accommodated in the long run. In short, a lifestyle change is what is required.

Make Physical Activity Mandatory
No weight loss program functions with diet changes alone. Exercise and behavioral changes are essential parts of any weight-loss strategy.
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When is it Time for External Help?
Surgery options are now available to lose weight, and this can be used in the case of people with severe obesity. These cannot succeed as standalone factors, but when they are incorporated along with lifestyle changes, they seem to be beneficial. Individuals with obesity can meet the physician/nutritionist to formulate the best weight-loss plan suitable for the patient.

​Beans have always been hailed as meat substitutes for their abundant nutrition values and dietary guidelines have tripled the recommended intake from 1 to 3 cups per week. But there is always this one question that lingers in each of our minds: Are beans vegetables or proteins?

The surprising answer here is that beans are both, vegetables and proteins! The five major food groups include fruits, vegetables, whole grains, proteins and dairy, and beans have been included officially in both, vegetables and protein food groups. Being an excellent source of plant protein, they are packed with other nutrients such as zinc and iron which makes them an indispensable part of the protein family. These also contain many of the same nutrients as found in meat (protein group) and are typically placed in the same category as meat. Beans are comparable to meat when it comes to calories but contain ample fiber (one cup of cooked beans provides 12 grams of fiber) which is not available in the meat you eat. Hence, meat is digested quickly and you feel hungry more quickly. Whereas, beans keep you full and to top it all, with decreased saturated fats.

These are also considered to be a part of the vegetable food group as they contain ample dietary fiber and water content, two ingredients that make you feel fuller faster along with other nutrients such as folate and potassium. Adding beans to our diet helps in reducing calorie intake without feeling deprived of food. These are also ​high in antioxidants, similar to many other vegetables, and attack the cell-damaging free radicals. The interaction between free radicals and antioxidants is elaborated in the website www.firsteatright.com.
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If you want to eat beans, try to choose anything between the red kidney beans, small red beans and pinto beans to acquire maximum nutrition. Don’t worry to which food group beans belong to. Whichever group they fit into, they are sure to provide your body with ample health benefits. Just grab a bowl and fill it with any beans of your choice to enjoy the advantages of this healthy food.

Sandstorm, snowstorm, thunderstorm, hurricanes or tornados can cause power outages and using alternative power sources during these times is common. The shocking fact is that such power sources stimulate the buildup of carbon monoxide (CO) in the home and poison any living being (humans or animals) residing inside. Deaths due to CO poisoning inside a closed car is also commonly seen nowadays and most of us would be aware of the death of three youngsters that happened in Kerala, a city in South India, due to CO accumulation inside the car.

It is feasible to prevent these mishaps by taking precautionary action. Keep your CO detector batteries fully charged and be quick to purchase a CO detector, if you don’t have one already.

Carbon monoxide is a colorless, odorless gas found in fumes produced by ineffective combustion, portable generators, stoves, burning charcoal & wood, lanterns and gas ranges and can build up from any of these sources in enclosed or partially enclosed spaces.

What Indicates a CO Poisoning?
Headache, dizziness, weakness, nausea, vomiting, chest pain and confusion are the most prevalent symptoms of CO poisoning. Sadly, people sleeping or under the influence of alcohol can die even before they start having any of these symptoms.

Tips to Prevent CO Poisoning

1. Petrol engines emit CO up to 25 percent of the exhaust gas. When a car is left with its AC turned on inside a closed space without any movement, the engine gets deprived of sufficient oxygen levels needed for proper combustion and causes an increase in CO levels. The air-conditioning system sucks this deadly CO back into the car’s cabin space, causing the death of the people inside it. So, ensure to never ever let a motor running in a stationary vehicle inside an enclosed or partially enclosed space, such as a garage.
2. Never run a generator or gasoline-powered engine in the basement, garage or any enclosed space even if the doors and windows are open, unless and until the equipment has been installed by a professional and vented. Take care to keep vents and ducts free of debris or anything that might block the ventilation lines.
3. Have a 20-feet gap between any open window, door or vent and the generator, motor vehicle or gasoline-powered engine. Otherwise, exhaust can vent into an enclosed area.
4. If you have a generator, you must ensure that you immediately purchase a battery-powered or battery backup CO detector.
5. Camping out in tents and enjoying grilling while camping is great fun. But don’t make it a dangerous situation by using a charcoal grill, hibachi, lantern or portable camping stove inside a home, tent or camper. Grilling requires cleaning the grill equipment before your start cooking. The step-by-step explanation at www.firsteatright.com helps you set a safe grill and enjoy great food.
6. If you suspect CO poisoning anytime, don’t hesitate to get in touch with your physician immediately.
   
   

CO poisoning is preventable, and you can safeguard yourself and your family from its deadly attack by understanding the symptoms of CO poisoning and learning the cause behind this dangerous poisoning.