Unless you have been avoiding all media over the last few days you will undoubtedly be aware of the swine flu outbreak in Mexico and the possibility of an international epidemic. You can learn all the up to date information  by visiting the Center for Disease Control website here.

I have listened to radio and tv interviews with various doctors and scientists and I am not convinced that this is something to worry about . So far,it seems to me that this particular swine flu is similar to regular seasonal flu in that the majority of us who become  infected will recover, a minority will become very ill and some will unfortunately die. But this happens every year with the flu outbreak. I don’t want to dismiss the seriousness of the disease for those of us who will contract it and perhaps I am rather cynical. Pandemics happened in the past but what  influence did living standards of the day have?  Could it be that by raising living standards we would greatly reduce the morbidity and mortality rate for this disease. If as we are told there is effective antiviral medication available should we focus on raising living standards rather than chasing a vaccine that will need to be modified time and time again?

There is considerable debate regarding the whole global warming issue. Some experts believe that the earth warms up and cools down in a cyclical manner and that we are in a naturally occurring warm period at the moment. Other experts believe that human activity is contributing to the increase in levels of greenhouse gases and that this is causing the earth to warm up in an artificial manner. Neither theory can be proven at the moment but it is a fact that we are producing much more greenhouse gas in recent times.

So what are greenhouse gases and what is a carbon footprint and how does this relate to our diet?

Greenhouse gases are natural gases that occur in the earth’s atmosphere. Radiation from the sun heats the earth which in turn reflects heat back to the atmosphere. This heat is absorbed by the greenhouse gases and this in effect insulates the earth. We are told that our activities as humans are adding to the quantity of greenhouse gas in the atmosphere and so the earth is overheating i.e. we have global warming.

The amount of greenhouse gas that we as individuals create can be measured and is termed our Carbon Footprint. It refers to the amount of gas we each produce through the burning of fossil fuels for electricity, heating etc. We are all considered to produce a certain number of kilograms of carbon dioxide , depending on the amount of fossil fuels we burn.We have both a primary and a secondary carbon footprint.

The Primary Carbon Footprint refers to items we have control over such as the burning of fuel for heat or the use of petrol for transport etc. We may be asked to consider such things as taking holidays closer to home to reduce the number of miles we fly or to use hybrid cars.

The Secondary Carbon Footprint refers to the whole life cycle of the products we use. For example how far our food travels before we buy it or what processes go into the manufacture of our clothes. We often have limited control over this area of our activity.

Another area that is beginning to receive a lot of attention in this whole debate is our method of food production. Meat production is a very heavy emitter of carbon dioxide. A UN report in 2006 stated that current production levels of meat contributes 14 to 22 percent of the greenhouse gases the world produces every year. Intensive farming with its dependence on machinery, fertilisers, shipping and transport is a major contributing factor.

Apparently producing 0.25kg of beef releases as much greenhouse gas to the atmosphere as driving an average car for 14km.By contrast, producing fruit and vegetables contributes very little to the greenhouse gas effect. In addition raising cattle in an enclosed environment and feeding them meal causes an increase in the level of belching and consequently an increase in gas in the atmosphere. If you eat beef maybe you could look at buying meat from animals that are  raised locally and which are grass fed outdoors,  if this is possible.

Reducing our carbon footprint by reducing our carbon intake i.e. eating less meat is an argument which is really  gaining popularity. Some would argue that this is also healthier as meat is also higher in fat and in calorie content than fruit and vegetables. I personally disagree that this is a healthier diet but that is an argument for another day. In any event in order to slow down global warming is seems you do not have to spend lots of money installing solar panels, buying hybrid cars etc. You can cause a significant decrease in your carbon footprint by simply eating more fruit and vegetables and eating less meat particularily beef!

This category of vitamin simply refers to the fact that some vitamins dissolve easily in water. Water soluble vitamins are not readily stored in our bodies and so we must have a continuous supply of them in our diet. Vitamins are involved in many different chemical reactions  and a deficiency can cause various health problems. The easiest way to obtain all our vitamin requirements is to eat a balanced diet of fresh food.

Vitamins however are easily destroyed in the cooking process or if food is stored for too long. In addition some foods may have vitamins removed during processing. To make matters even more complicated, vitamins and minerals may be reintroduced to these processed foods which are then advertised as fortified or enriched.

Many people take vitamin supplements but in the case of water soluble vitamins there is a good possibility that the  vitamin will be excreted directly as they are not easily stored in the body. This begs the question  if it is just a waste of money buying these particular supplements. The answer is pretty straightforward, if you eat mainly  processed food  or if you are on a  restrictive diet then vitamin supplements will be beneficial. The only exception is  Folic Acid which is vitamin B9.

Women who are planning to become pregnant are advised to take Folic Acid as this has been shown to reduce the incidence of nerual tube defects such as spina bifida. The problem here is that many pregnancies are unplanned and women in lower socioeconomic groups may not have the money to spend on vitamin supplements. Some governments have introduced Folic Acid to the diet by means of fortification of food. In the USA the Food and Drug Administration (FDA)  selected flour, cornmeal, pasta and rice as target foods for fortification. Although this system is considered to have reduced the number of birth defects it is still considered good practice for women of childbearing age to take Folic Acid orally.

Here is a list of the water soluble vitamins and their sources in food.

• Thiamine Vitamin B1 found in wheat germ, cereals, fish, milk, whole grains and potatoes.
• Riboflavin. Vitamin B2 found in soybeans, dairy products and cereals.
• Niacin. Vitamin B3 found in meat, fish, eggs, soybeans and vegetables.
• Pantothenic  Acid. Vitamin B5 found in sweet potatoes, dairy products, broccoli, cereals and oranges.
• Pyridoxine. Vitamin B6 found in meat, fish and cereals.
• Biotin. Vitamin B 7 found in soybean and carrots.
• Cobalomin. Vitamin B12 found in milk, eggs, fish and cereals.
• Folic Acid. Vitamin B9 fruits, leafy green vegetables and grains.
• Ascorbic Acid . Vitamin C found in fruits and vegetables.

In an article published in the British Medical Journal authors Vreeman and Carroll give their views on 7 commonly held beliefs. The topics covered are the following:

• People should drink at least 8 glasses of water each day.
• We only use 10% of our brains.
• Hair and fingernails continue to grow after death.
• Shaving hair causes it to grow back faster, darker or courser.
• Reading in dim light ruins your eyesight.
• Eating turkey makes people drowsy.
• Mobile phones create considerable electromagnetic interference in hospitals.

This is what they have to say

Drinking Water. Studies show that we get enough fluid intake by drinking the usual quantities of tea,coffee or other drinks during the day. There is no need to drink an additional 8 glasses of water In my opinion I think common sense should prevail, if you are hot and thirsty then you should drink something and water is good. Just don’t put yourself under pressure to drink vast ammounts of water.

Using  10% of our brains.Studies show that there is no area of the brain that we do not use. Studies also show that when our brains are injured there is always some consequence  regardless of where the injury occurs.

Nails and hair continue to grow after death. Dehydration of the body causes the skin to shrink and contract after death.This creates the illusion that nails and hair continue to grow, in fact it is the skin contracting that exposes more hair and nail.

Shaving hair causes it to grow back faster, darker and courser. This is a particular bugbear of mine. As a child my mother constantly had my hair cut in an effort to make it thicker. I,of course wanted long hair so not only did I not get my way, my hair also never got thicker. But back to the shaving. Hair normally tapers towards the end of the strand. When a person shaves, the hair lacks the taper and therefore gives the impression of thickness. New hair growth may seem darker as it will not yet be lightened by sunlight or other chemicals.

Reading in poor light ruins your eyesight. The majority of studies do not support this belief. However reading in poor light can cause eye strain and discomfort. Again I think common sense should prevail, it is just more comfortable to read in good light.

Eating turkey makes you drowsy. This is one I never heard of. This belief just seems to be an association with christmas dinner. When we eat a large meal it is perfectly normal to feel sleepy afterwards. There is no basis in the belief that turkey alone causes drowsyness.

Mobile phones create electromagnetic interference in hospitals. I always thought this was true but apparently studies have shown that very little interference is caused to hospital equipment through the use of mobile phones. On the other hand it is just good manners not to use your phone in a hospital setting.

Another myth that gained popularity was that spinach makes you strong. The origin of this belief is known. In 1870 a scientist Dr.E von Wolf researched the nutritional value of spinach. In his report he misplaced a decimal point leading to a figure 10 times too high. The mistake was later identified but the belief persisted. In fact spinach does have a little more iron than other vegetables but it is of a type that is slow to absorb into the digestive system.

These are just some of the many myths and beliefs we hold.

Reference: ‘Mixed Messages:Medical Myths’ by RC Vreeman and AE CArroll, British Medical Journal, Vol 335, pp 1288-1289, Dec 22nd. 2007.

Thanks to all those who have responded to my  blog. I have been away all week for a quick holiday in Boston so I am furiously trying to catch up with my journaling! The holiday was great, I was surprised the city of Boston was so small, it has a population of only 600,000. The city center area is mostly quite flat and very compact so it is possible to ramble around all day on foot.

My favourite place to visit was the Isabella Stewart Gardner Museum. In 1891 Isabella’s father left her his fortune and she began collecting vast ammounts of art work. To display these pieces she bought land in the Fenway district and commissioned a building. The result is a remarkable construction which opened to the public in January 1903. The museum is built in the style of a 15th. century Venetian palace. It has 3 stories of galeries surrounding a beautiful courtyard of flowers. It is a place that needs to be visited again and again as one visit just does not do justice to all that can be seen there. Unfortuanately visitors are asked not to take photographs so I cannot let you see what it is like but you can take a look at their website here.

View from Pat's house

Boston is a calm  and very friendly city to visit and I would recommend a holiday there if you get an opportunity. We were lucky enough to be invited byour friend Pat to have dinner in his house. I think you will agree that the view from his house over the bay towards the city is pretty spectacular.

Vitamins are nutrients that our bodies need in tiny amounts. Normally food that we eat is broken down and processed to create various compounds that we need in order to function properly. Vitamins however usually cannot be made in the body so we need to obtain them directly from the food we eat.

Humans need 13 vitamins and these are divided into 2 groups:

Water soluble:

There are 9 vitamins in this group. These include the 8B vitamins and Vitamin C. Water soluble vitamins cannot be stored easily in the body and so we need to be careful to get a continuous supply of these vitamins.

Fat soluble:

There are 4 vitamins in this group. These are vitamins A,D,E and K. These vitamins can be stored in the body.

The best way to get your supply of daily vitamins is to eat a diet rich in high fibre fruit and vegetables, whole grains, nuts, oils and lean meats. In western society our diet has changed to include large quantities of processed white flour and sugar. These foods are depleted of vitamins and actually require extra vitamins to aid in their digestion. These foods are often referred to as anti nutrients.

If we find that because of a busy lifestyle it is not always possible to prepare fresh food, it may be necessary to consider taking a daily multivitamin supplement. In fact according to the Harvard School of Public Health a daily multivitamin is a very good insurance policy against vitamin deficiency.

In an earlier blog I mentioned how I had moved from Curves to a regular gym. I have been attending the gym for 6 weeks now, going regularly 3 or 4 times a week. Today I had an assessment and was really pleased that I had lost a further 2lbs. This may seem very little over a six week period but since I am now close to my target weight the last few pounds will take time to lose. I would be happy with a pound or so each month until summer.

I have now been given a new programme which is a bit more demanding. I have surprised myself that I enjoy going to the gym so much. Since I am a book worm and a musician and never, ever participated in sporting activities I can’t believe I’m enjoying this so much. I am also still committed to a low carb diet which has worked so well for me.

Here is a quick and easy low carb soup recipe, ideal for lunch.

Add the following to a large pot.

700grms. Broccoli – roughly chopped

450grms. Cauliflower – roughly chopped

1 chilli (optional but I like it hot) or alternatively a little mustard.

Sea salt and ground pepper

Add enough vegetable stock to barely cover the vegetables, bring to the boil and simmer for 10 minutes. Allow to cool a little and then blend with a hand blender in the pot. Serve with a drizzle of cream.

Just like most people I have had to deal with some very difficult situations in my life. For example I have raised a child with special needs and I have looked after a parent with dementia. I have not had to do these things alone so I certainly do not regard myself as any kind of hero. I am aware also that many people face far greater challenges in their lives. The question is, how we successfully face the inevitable challenges that life brings.

In my upbringing I was taught that being nice to yourself was in some way greedy or selfish. I no longer go along with that theory.

I have come to learn that if you make too many sacrifices, you are just wasting your potential. You are depriving those you love of your talents and skills. It’s simply not possible to be good to anyone if you feel exhausted and depressed much of the time. I now think that it is a generous thing to be kind to yourself. I believe if you feel positive about yourself then it is much easier to feel positive about other people in your life and to be considerate and caring towards them.

Most people who succeed in losing weight will combine a change in eating habits with an exercise regime. In my case I did the following 3 things and lost 30lbs:

* Low Carbohydrate Diet (see earlier blog)
* Strength Training
* Walking

The strength training initially involved taking out a membership at Curves. This is a women’s only club which provides a 30 minute cardio and strength training workout. You simply turn up, work around a circuit of machines for 30 minutes and you are done. It is recommended that you work out 3 times per week. The advantage of the system is that for a complete beginner like me there is no real learning curve. The equipment is easy to use and you will begin to see results pretty soon if you also diet and walk. Membership is usually not expensive.

The main drawback to the system is the lack of variation. There is only one programme. I remained at Curves for 2 years but after that time I felt I needed a greater challenge which they could not provide so I have now joined a regular gym.I really enjoy going to the gym and I think I would not do so if I had not started out in a club such as Curves.

I feel that Curves provides a good introduction to weight training if you have no previous experience. If you combine it with a 30 minute walk and a change in eating habits then you should see good weight loss.