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Health Bulletins
September, 2011

Dietary Fiber

 

Dietary fibers are the indigestible portion of plant food, having two main components:

 

Examples: bran, fruits legumes, oats, and barley.

In this article, we will provide you with benefits of fibers and some tips for incorporating fiber into your daily diet. The table below illustrates some of thefunctions and benefits of fiber:

Function

Benefits

Increases food volume without increasing caloric content, providing satiety

May reduce appetite

Traps carbohydrates and slows

absorption of glucose

Lowers variance in blood sugar levels

Lowers total and LDL cholesterol

Reduces risk of heart disease

Adds bulk to stool

Alleviates constipation

Balances intestinal pH and stimulates intestinal fermentation production of short chain fatty acids

May reduce risk of colorectal cancer

Get a breakfast boost, learn to love labels, switch to whole grains and enjoy fruit snacks (with their peels) to incorporate dietary fiber in your diet.

Body Image

 

Body image refers to a person’s perception of the aesthetics and attractiveness of their own body. Human society has at all times placed great value on the beauty of the human body. Body image is a product of a person’s

personal experiences, personality and various interactions with social and cultural forces. In this article, we will shed light on the effects of a negative body image on the mental well-being of humans.

 

Body image influences behavior, self-esteem and our psyche. When we feel bad about our body, our satisfaction and mood plummets and we lose confidence in our abilities. Negative perceptions by a person are likely to experience body image dissatisfaction and threats to healthy physical functioning. It can lead to mental disorders such as depression, social alienation, eating disorders (e.g. Bulimia Nervosa) or substance abuse (Steroids). Here are some guidelines that can help you work towards a positive body image:

 

  1. Listen to your body. Eat when you are hungry.
  2. Be realistic about the size you are likely going to be, based on your genetic and environmental history.
  3. Exercise regularly in an enjoyable way.
  4. Expect normal monthly and weekly changes in weight and shape.
  5. Work towards self-acceptance and self-forgiveness, be gentle with yourself.
  6. Ask for support and encouragement from friends and family when life is stressful.

 

Did you know that 86% of women in the United States are dissatisfied with their bodies and want to lose weight?

Diabetes & Eid Al-Fitr

 

By: Dr.Mutaz Abdelhadi

Head of Pre-Approvals Section

First Insurance Company

 

There are a lot of food temptations to indulge in while celebrating the joys and blessings of Eid Al-Fitr. The food eaten during Eid is often unique and not consumed on a day to day basis. Eid celebrations can often lead to over eating of proteins (milk), fats and sugars (simple and complex). The effect of over eating these food groups is more pronounced and instantaneous in people with Diabetes than healthy individuals. They may suffer from serious consequences if they do not take extra precautions while celebrating Eid.

 

 

Have a healthy Eid!

Body Image Questionnaire - How Do You Measure Up?

When you look in the mirror what do you see? Are you proud of what you see, or do you think, “I’m too short, too fat, if only I were thinner or more muscular?” Most people answer negatively.

 

Take the following quiz and see how your Body Image (I.Q.) measures up. Check the most appropriate answer:

 

1. Have you avoided sports or working out because you didn’t want to be seen in gym clothes?

 

2. Does eating even a small amount of food make you feel fat?

 

3. Do you worry or obsess about your body not being small, thin or good enough?

 

4. Do you avoid wearing certain clothes because they make you feel fat?

 

5. Do you feel badly about yourself because you don’t like your body?

 

6. Do you want to change something about your body?

 

7. Do you compare yourself to others and “come up short?”

 

If you answered “Yes” to 3 or more questions, you may have a negative body image. Please refer to the Soul Care section for some guidance.

A Healthy Eid

 

After Ramadan, Muslims celebrate Eid, a glorious occasion that is followed by rejoicing, giving of alms and a feast of various and delicious foods. Food may be the centerpiece of festivities, but that does not mean one has to pack on the kilos. In this article we will share with you some tips for celebrating Eid in a healthy way:

 

1. Start with gradually easing into your normal eating habits. This will prevent a shock to your system.

 

2. Start your day with a light breakfast. This will help boost your metabolism and manage your daily calorie intake.

 

3. Eat foods in smaller portion sizes. This will help decrease chances of indigestion, bloating and heart burn.

 

4. Reduce consumption of sweets and sugary drinks. This will help prevent the occurrence of sugar rush and the consumption of empty calories.

 

5. Have a variety of foods. Research has shown that one can enjoy high calorie foods during holidays and special occasions as long as ones eating plan is varied, balanced and moderate.

 

6. Modify the recipes by decreasing the fat content and substituting sugar with honey to increase the nutritional value.

 

Attempting to lose weight during the Eid holiday may not be a good idea. It is rather worth maintaining your daily caloric intake and weight as is while enjoying some traditional Eid meals and sweets with family and friends. But, be sensible of pacing what you eat and spend more time visiting with family and friends.

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