bunga Lidiarti

Growing carrots

Planting
Harvesting
Carrots are legendary for being a rich source of vitamin A, calcium, trace elements and fibre, and given the right soil conditions, carrots are easy to grow.

In warmer areas (most of the North Island), carrots can be grown all year round – choose from a range of types and shapes to suit the season.

In cooler districts, carrots are usually sown from spring through to December. For a continuous supply of tasty carrots, sow in succession about every three weeks.

Depending on the variety, the carrots will mature in 10-16 weeks.

Planting

Sow carrot seeds directly into your garden bed – they do not take well to transplanting. Prepare your garden bed well – carrots thrive in deep, well-drained, light soil. If your soil is too shallow to allow good root development your carrots will be misshapen. Raised beds are ideal if you have heavy soils, or try some in a  container.

Sow carrot seeds to a depth of approximately 1cm in moist, lightly tamped down soil. As the seeds are very fine, I usually take a pinch of seeds at a time, dropping them onto the soil at spacings of about 2-3 cm.

Or you can scatter-throw the seeds in small blocks. It's best to sow thinly to avoid too much thinning later.

The carrots will appear in 8-16 days and will need to be thinned to 3-5cm between plants. Thinning can be done in two stages – early thinning to avoid over-crowding, and a second thinning when the carrots reach edible size. The second thinnings are great for salads or stir-frys.

It is important to keep carrots evenly moist at all times during their growing season. They don't like drought – it causes them to develop a strong flavour. But neither do they like being over-watered, which causes woodiness. Drying out followed by watering towards maturity will cause splitting.

10 tips to lower your cholesterol

1. If you're overweight, getting down to an appropriate weight for your height is probably your first priority.  So your diet must contain less kilojoules (or calories if you prefer) than you are currently eating.
2. Start reading labels.  Lower your fat intake – especially saturated fats.  Choose foods with lower fat and lower sugars, and compare like products to find the best one for you.  It will take you longer to get around the supermarket for a while, but once you've found the products for you, you can stick with them.

3. Fill up on vegetables and those "good for you" carbohydrates.  Think wholegrain breads and cereals; rice and pasta; and oats and cereals without added sugars.

4. Include fruit in your diet – try for two or more serves daily.

5. Eat a few nuts (almonds or walnuts) every day as they've been shown to improve your cholesterol profile.

6. Trim all excess fat from meats, and use low fat cooking methods.  For example grill or bake rather than fry.

7. Include fish in your diet: it's low in fat but don't spoil it by deep frying!

8. Include high fibre beans in your diet: have baked beans on toast (wholegrain of course) or add cannelini and other beans to casseroles and soups.

9. Limit, but don't eliminate, foods high in cholesterol.

10. Enjoy a glass of red wine with your evening meal!  Moderate drinking is associated with an improved cholesterol profile, and the non-alcoholic constituents of red wine may have further positive effects.  (But don't overdo the alcohol – an excess is bad for your cholesterol level).

Sleep Better Starting Tonight
If you can't remember the last time you woke up feeling rested and refreshed, you're not alone. Many of us have trouble falling asleep or awaken during the night and can't go back to sleep. Women are more likely than men to have such insomnia.

Poor sleep takes a toll no matter what time of year it is. Sleep disruption produces fatigue, reduced functioning, impaired memory and lowered mood, among other problems. It's also associated with conditions such as diabetes, high blood pressure, congestive heart failure, anxiety and depression.

Yet you can get more, and better, sleep—without drugs—by understanding your own sleep profile, adjusting some of your daily behavior patterns and making sleep-friendly nutritional choices.

"Behavioral treatments are usually more effective in treating insomnia long-term than medications," says Matthew R. Ebben, PhD, assistant professor of psychology in neurology, the Center for Sleep Medicine, New York Presbyterian Hospital-Weill Medical College of Cornell University. "Managing what you do is the most important factor to help you sleep at night."

Know what you need

How often do you steal time from sleeping in order to catch up on work, house chores, family activities or just watch something entertaining on TV?

To make sure you're sleeping enough, you have to know your sleep need. That might not be the proverbial eight-hours-a-night we always hear about. Individuals differ in the sleep duration that's right for them, as well as in how little sleep it takes to make them drowsy in the daytime.

"If you happen to be a 10-hour sleeper, the fact that there are some people who get along on five hours of sleep and feel fully rested doesn't help you. You're still going to need your 10 hours," Dr. Ebben says.

To find your sleep need, allow yourself to sleep and see how many hours it takes for you to feel refreshed. You might be so sleep-deprived that it will take some time to figure out your actual need. Use that number of hours to schedule a standard bedtime and wake time.

Keep to those times as consistently as possible, even on weekends. Staying up late and then sleeping to noon messes with your natural sleep-wake cycle as controlled by your circadian clock, which are set by sunlight. When your circadian rhythms shift, it's harder to fall asleep and wake up on schedule. If that pattern continues, you can develop a delayed sleep phase and become very sleep deprived.

Allowing more time than you need for sleep isn't the answer. An eight-hour sleeper who stays in bed for 10 hours will get eight hours of fragmented sleep stretched over those 10 hours, Dr. Ebben explains. "They won't sleep longer than their sleep need."

Food timing matters, too

What you eat and drink influences how well your body gets ready for bed. If your habit is to have a late dinner and then go to sleep within an hour or two, the activity of digestion will keep your brain and body awake longer, says Lisa Dorfman, MS, RD, spokesperson for the American Dietetic Association, sports nutritionist and adjunct professor at the University of Miami.

"For your evening meal, you don't want to exceed 500 to 700 calories at least two hours before bedtime," Ms. Dorfman says. Avoid eating a lot of protein in that meal because protein contributes to alertness, she says. Carbohydrates, which tend to have a calming effect, are a better choice.

You might want to re-think that brownie after dinner or late afternoon cup of tea as well. People with sleep problems who drink caffeinated coffee, tea or soda, or eat chocolate (which contains caffeine) ought to eliminate, or reduce, their caffeine intake. Caffeine stays in your system for up to seven hours and may keep you alert for 20 hours.

It also stimulates restless leg syndrome, a condition that can cause insomnia and makes it hard to fall asleep, Dr. Ebben says. If you don't want to give up caffeine entirely, Ms. Dorfman recommends timing your consumption to end by midday.

Does a full bladder regularly wake you up at night? It helps to time your last beverage for about three hours before bedtime. Even if you don't have that problem, forget the nightcap. Alcohol may make you drowsy at first, but it causes fragmented or light sleep once your body starts metabolizing it.

More ideas for restoring good sleep:

If you can't fall asleep, get out of bed. Avoid spending time awake in your bedroom. That means no TV, laptop use or even reading under the covers.
Nix naps. Sure, you want a daytime nap after a poor night's sleep. Fight that urge. Napping takes away from your nighttime sleep need and makes it harder to fall asleep. That sets up a continuing cycle of disrupted sleep and napping that keeps you from getting meaningful rest.
Exercise at the right time. Morning exercise may help your body clock stay active during the day and become ready for sleep at night. "Exercise can help sleep, particularly in people who are very anxious," Dr. Ebben says. "As long as you don't do it too close to bedtime, it's something that definitely can help you sleep."
Another good reason for losing weight. A higher body mass index (BMI) contributes to shortened sleep. Excessive weight appears to increase insomnia, Dr. Ebben says. Obesity also increases your risk of obstructive sleep apnea, in which you stop breathing during sleep. Those interruptions wake you briefly and cause fragmented sleep. See a health care professional if you think you might have sleep apnea (treatments exist even if you don't lose weight).
Help for night shift workers. If you come home in the dawn or daylight, wear dark sunglasses to prevent confusing your body clock. Cut out all light from your bedroom while you sleep in the daytime.
Mom was right. Warm milk gets your body ready for sleep. So does taking a hot bath. When you're warm, cozy and relaxed, you'll be sound asleep before you know it.

Is your child overweight or obese?

Obesity is a hot issue. Childhood obesity, even more so. But although media attention and public awareness on the issue of childhood obesity is obvious, there seems to be a problem among parents identifying when their child is too heavy for their health. In a recent UK study, 145 children were classified as either overweight or obese. Yet only 6% of these children's parents described their child as overweight!

It is likely that because so many people – adults and children – are now too heavy, we are 'de-sensitised' to fatness. Parents don't recognise their child is overweight because so many of the child's peer group are also overweight. It is also likely that as parents we just don't want to acknowledge that our children are overweight with all the 'stigmas' that come with this condition.

So how bad is obesity in our kids, really?

The 2002 National Children's Nutrition Survey looked at the food and nutrient intakes, eating patterns, physical activity patterns and dental health of 3,276 children aged 5 to 14 years of age. The survey found that approximately a third (31%) of New Zealand children are overweight or obese. About 60% of Pacific Island children and 40% of Maori children are overweight or obese, compared to 24% of other New Zealand children.

How do you know if your child is overweight?

This is a relatively complex question and your best course of action is to see your doctor if you are concerned.

'Healthy weight ranges' for children and adolescents are also difficult to determine because children don't grow out and up at the same rate all the time. Healthy weight ranges change with gender and even each month.

As with adults, a Body Mass Index (BMI) number is calculated, dividing the child's weight in kilograms by their height in metres squared.

BMI should be used with caution when it comes to children. As with adults, BMI is only a rough guide and more suited to measuring the fatness of populations than individuals. It's also tricky using BMI to evaluate children because of growth patterns. Between the ages of 1 and 5 years, BMI decreases because children increase in height relatively faster than in weight. After the age of 5 it is the other way around.

BMI alone does not determine whether a child is overweight or obese.

For children and adolescents, BMI is age and gender specific and is often referred to as 'BMI-for-age'. Age and gender are important factors when calculating a child's BMI for two reasons:

The amount of body fat changes with age.

The amount of body fat differs between boys and girls.

What is BMI?

BMI =  Weight (kg)
           Height x

height (m)

By plotting an individual BMI value on a BMI chart (gender specific) we can obtain a percentile ranking. This percentile ranking indicates the relative position of a child's BMI among children of the same age.

BMI-for-age from the 5th percentile to less than the 85th percentile means a healthy weight.
BMI-for-age from the 85th percentile to less than the 95th percentile means the child is overweight (approx a BMI of 25+).
BMI-for-age greater than the 95th percentile means the child is obese (approx a BMI of 30).
Does a 'fat' child make a 'fat' adult?

Unfortunately the answer is 'yes'. But… it depends on the age of the child.

Children who are obese between the ages of 2 and 8 years are less likely to become obese as adults, whereas children who are obese between the ages of 10 and 18 years are more likely to continue to be obese adults.

However, as Dr John Birkbeck reported at the recent 'Childhood Obesity Symposium', the risk for becoming an obese adult may be just 'missed' at younger ages.

Obese adults have a reduced life expectancy of between 7 to 11 years, so it is definitely in the best interest of your child to manage their weight when they are young.

So when should you become concerned?

Recording your child's development begins at birth when you are given your Well Child Tamariki Ora Health Book (what used to be the old Plunket book). I still have my book from when I was an infant and I value it as a piece of my childhood development history.

The Plunket nurse and the history of height and weight plotted against the percentile charts in the Well Child Book should be a guide as to whether or not your child is heavier than other children of the same age. If your child's weight is in the upper percentiles, discuss it with the nurse.

After the age of 5 years there is no formal, annual health check for height and weight to assess development. You may have memories of being measured for height occasionally by a parent or caregiver by standing with a ruler on your head against the wall of your house. But that gave no comparison to your peers (just other siblings). There were (and are) no actual, accurate measures made. Ask your GP to make a regular check on your child's height and weight.

Losing weight is very difficult, even for adults, so the aim is to prevent children getting too fat in the first place. If you are concerned your child is putting on too much weight, it's important to deal with it at an early stage.

Nobody suddenly becomes obese – it is a gradual process of getting a little bit heavier all the time over a long period of time.

Why are our children getting fatter?

The following behaviours, identified in the NZ Children's Nutrition Survey, are likely to increase the risk of weight gain – independent of age, gender, ethnicity and socio-economic status:

Physical inactivity
Missing breakfast
Missing lunch
Buying food to eat at school from the dairy
Drinking fizzy drinks
Watching TV
What are the risks of being an obese child?

Being too heavy can cause some serious health problems. Obesity is a very complex condition and will affect the individual (child or adult) medically, emotionally, socially and psychologically.

Could It Be Menopause?
You're 40 and suddenly it seems as if you're falling apart. You wake in the morning soaked in sweat, despite the ceiling fan above. You can't lose those last five pounds no matter how hard you try. Your interest in sex has gone the way of...well it's just gone. And suddenly you're spending more time browsing the face cream aisle than the ice cream aisle.

Could this be the start of menopause?

Before we try to answer that question, let's get the nomenclature right. First, there really is no "start" to menopause. Menopause is actually just one day -- the day on which you've gone twelve consecutive months without menstruating. Normal menopause can occur any time between ages 40 and 58, although the average age is 51.4.

The day after that magical day of menopause, you're considered postmenopausal. The day before: premenopausal. Then there's this other phase called perimenopause. And that, my friend, may be the realm you've entered.

Perimenopause refers to the transitional time before menopause. It can last a few months or, most likely, a few years. It usually starts in your forties, although it can begin earlier in some women. The primary cause is loss of follicles in the ovaries, leading to slowly declining estrogen levels as your ovaries age. This decline isn't consistent, however, which is why your symptoms may come and go as often as your college-aged children.

Tests Not Available

Unfortunately, there is no conclusive test that can tell you that you are, indeed, in the menopausal transition. No, not even those over-the-counter tests that purport to pinpoint your hormone levels. That's because those tests, with names like Estroven, Menocheck and RU25 Plus, are designed to measure levels of a hormone called follicle stimulating hormone, or FSH. Your body releases this hormone when estrogen levels drop, because it signals the ovaries to produce more estrogen. So, the thinking goes, if FSH levels are high, it means estrogen levels are low, ergo you're approaching menopause.

And indeed, for years gynecologists used this hormonal measurement as an indicator of menopause. But it turns out that estrogen levels fluctuate nearly as much as the stock market -- not only day-to-day, but from morning to night. So a single FSH measure, even a couple, is really no indication of menopausal status.

Instead, you're better off evaluating your status by your symptoms. These include:

Hot flashes and night sweats.
Called vasomotor symptoms, we're still not sure what causes them. Somehow, it seems, declining estrogen plays havoc with your body's temperature controls, increasing your core temperature and triggering your body's cooling attempt -- sweating. Hot flashes are the second most common menopause-related symptom, affecting about 75 percent of women. It's also one of the most bothersome. The bad news: In some women, they continue even after menopause itself.
Irregular periods.
Fluctuating hormone levels mean strange things may be happening to your periods. You may find them coming more often -- every 24 days instead of every 28 days, for example -- or less often. You can even skip several periods in a row only to have them return on a regular basis. You may also find that your periods are considerably heavier or lighter than they used to be, and that they last longer or shorter than they used to.
Problems sleeping.
We don't really know if fluctuating hormone levels contribute to the sleep problems women say are so common during this time of life. It could be that the night sweats interfere with sleep, or that the stresses of this time of life, including teenaged children, aging parents and career transitions, keep you awake. Regardless, studies find that more women report insomnia as they move through midlife, primarily the type that involves waking up in the middle of the night.
Headaches.
You may find you're having more headaches, particularly around your period. And if you've always been prone to premenstrual headaches, you may find they're more severe and last longer. The good news? Once you reach menopause, you should experience far fewer headaches.
Mood swings.
There's good evidence that perimenopausal women experience more irritability, fatigue and "blue moods," during the perimenopausal transition than before. Again, this could be related to shifting hormonal levels, but is more likely related to midlife stressors. If these mood swings become so intense they interfere with your normal life, however, you should seek professional help.
Vaginal dryness.
Estrogen plays a key role in maintaining the moistness and flexibility of the vagina. So as levels drop, you may find you feel "drier" down there. You may notice other changes, such as a discharge or odor, and you may even find you have problems with some urine leakage.
Although all the symptoms listed above are representative of perimenopause, they can also be caused by numerous medical issues. So regardless of whether you think your symptoms are from this midlife transition, it's important to see your health care professional for a complete medical and psychological evaluation. He or she can rule out any other medical conditions and confirm whether you are or aren't in the menopausal transition.

Your guide to eating and staying healthy when pregnant.

Finding out you're pregnant is an exciting time – but it can also be scary! All of a sudden everything that you do affects not only you, but your growing baby too. No doubt you will receive all sorts of well-meaning advice from friends and family – particularly when it comes to nutrition.

As I write this, I am 29 weeks pregnant with my first child. I've found there's a lot of confusion out there about what to eat, and what not to eat!

Also, while some aspects of pregnancy nutrition are well publicised, others don't get quite as much attention. Food safety and folic acid are widely discussed but there are some other very important issues we don't hear as much about – or may receive conflicting information about.

Basic pregnancy nutrition

It goes without saying that we need to maintain a nutritious diet throughout pregnancy. This means eating enough of the four main food groups (fruit and vegetables, breads and cereals, milk and milk products, and meat/fish/chicken/vegetarian protein) and less of the high-fat, high-sugar, low-nutrient extras.

Remember, although you may be eating for two, your energy requirements don't double, so pregnancy isn't an excuse to fill up on chocolate and chips!

In reality, you only need about 1400 extra kilojoules a day in the 2nd trimester. This is the amount of energy found in a cup of high-calcium milk plus a small tuna and salad roll. In the 3rd trimester you need about another 500kJ on top of that – the energy in 2 tablespoons of raw mixed nuts.

Things you need more of

Folate (folic acid)

Folate has been shown to reduce the risk of spinal cord defects like spina bifida.

As the protective level of folic acid is difficult to achieve by diet alone, women are recommended to take an 800 microgram folic acid supplement daily for four weeks prior to and 12 weeks following conception.

Bearing in mind that around half of all pregnancies are not planned, it is worthwhile considering taking these supplements even if you're not necessarily planning a pregnancy.

Folic acid is not an expensive supplement and surprises do happen! Foods high in folate include green vegetables, legumes and citrus fruit as well as fortified cereals and fruit juice.

Iodine

Iodine is particularly important during pregnancy for the baby's brain development.

Food produced in NZ is generally low in iodine, due to low concentrations in our soil. Health professionals are starting to see a resurgence of iodine deficiency and goitre in the population, partly due to our decreasing intake of iodised salt (most of the salt used in food manufacturing is not iodised).

A study of pregnant women conducted throughout NZ in 2006 found the majority of women had moderate iodine deficiency and 7% of women had goitre. The study’s authors concluded that pregnant women should take a supplement - which at the time was not available. However this has since been rectified and the Ministry of Health recommends pregnant and breastfeeding women take a registered 150 micrograms iodine-only tablet each day. Despite mandatory fortification of bread with iodine since 2009, it is still difficult for pregnant and breastfeeding women to meet their increased iodine needs without supplementation.

Good sources of iodine include iodised salt, seaweed, seameal custard, seafood, dairy products, eggs and fish.

Calcium

All pre-menopausal adult women should consume 1000mg of calcium per day, including during pregnancy and breastfeeding, so we need to pay attention to our calcium intake at all times.

As you can see from the table below, we need approximately 3 servings of milk and milk products plus other foods to ensure we get enough calcium. Using calcium-fortified milk makes reaching the target much easier.

Food Calcium
150g low-fat yoghurt 240mg
1 banana 6mg
200ml calci-trim milk 410mg
1 orange 37mg
200ml soy milk cappuccino 240mg
1 cup raw spinach 31mg
1 cup chopped raw broccoli 39mg
1 tablespoon sesame seeds 88mg
Total 1091mg
The bottom line

There's a lot to get used to in pregnancy, least of all having to change what you eat! But, remember, setting up a healthy eating pattern now will stand you in good stead when your baby arrives; you'll be stronger and better able to cope, and you'll be ready to be a healthy role model.

Have a happy and healthy pregnancy!

Teeth have memory in their fibers, so the minute you get your braces off, the little buggers will try to make a beeline for their original spots, according to Arthur Glosman, D.D.S., a dentist and cosmetic dental surgeon in Beverly Hills. And don't think you're off the hook if your teeth are naturally straight: Fillings and crowns can cause crowding, and chewing and clenching wear down teeth over time, making them smaller and creating gaps—and anytime there's a gap, teeth will move or even overlap to fill the space.

Fix it: You can't prevent shifty teeth, unless you're willing to wear a retainer or mouth guard every night for the rest of your life. Brushing and flossing can help ward off cavities and the need for fillings, but all teeth shift over time. If yours have become crazy-crooked, ask your dentist about Invisalign, clear aligners you wear day and night (except when eating, brushing, or flossing) for about a year. It's no bargain at $5,000, but most insurance companies offer partial coverage.

Buying

Avoid bruises, cuts or soft spots. Choose brighter, glossy mandarins that feel heavy, which means lots of juice. Note that some varieties have looser skin than others. Choose mandarins which are firm.

Storing

Mandarins can be stored in or out of the fridge. Keep in a cool, dark place for up to five days, or refrigerate in the crisper section for up to two weeks.

Preparation


Mandarins are easy to peel and break into segments. They are usually eaten raw but also taste great cooked. Remove seeds before cooking.

Nutrition

Like all citrus fruits, mandarins contain a good amount of vitamin C, along with other vitamins, minerals and fibre. Citrus fruits have over 170 different phytochemicals – constituents of fruits and vegetables thought to have a protective effect against some cancers. Eating lots of citrus fruits has also been linked to a reduced risk of coronary heart disease and stroke.

4 quick ways with mandarins

Add some zest to your meal. Stir-fry chopped mandarin, lemon, honey, onion, bok choy, ginger and light soy sauce along with your favourite meat, noodles and fresh, sliced vegetables.
Make a roast dinner with a difference: mash some mandarins into a paste with garlic, seeded mustard and honey. Brush the mixture over chicken, duck or leg of ham. Bake until cooked, basting repeatedly. The roast goes well with mashed potato and green beans or Brussels sprouts.
Make your own healthy mandarin marmalade. Lightly boil 1 cup apple juice or water with 1kg mandarins (peeled, seeded and separated into segments). Add sugar and lemon zest and simmer, stirring, until you reach a desired consistency. Serve with whole grain toast, crêpes or poached fruit.
Why not sweeten up a salad? Toss together mandarin segments, mixed salad, onion, avocado, snow pea sprouts, black olives, coriander, parsley and chopped celery. Dress with olive oil and vinegar.

At 28, Jennyvi Dizon wasn't expecting to be turned down for health insurance. "I thought I was fairly healthy," she says. The company disapproved her because she weighed 188 pounds and was 5 feet 3 inches tall. They wanted her to weigh 155 pounds or less.

When she reapplied one month later, the insurer requested blood tests. This time, the news was even more startling: her blood glucose (blood sugar) level was above normal and her cholesterol was high.

Jennyvi's mother has diabetes, so the elevated blood glucose reading was especially worrisome. Online, Jennyvi learned that her test level meant she had prediabetes—a condition that can lead to type 2 diabetes and also increases the risk of cardiovascular disease.

"I had been in a little bit of denial because, really, I was overweight and unhealthy, but I didn't realize it," says Jennyvi, a bridal and evening gown designer from Phoenix. "I knew that if I get to the diabetes level, it'll cause me problems later."

The hidden condition

As many as 60 million people in the United States have prediabetes, yet more than 90 percent of them don’t know it. People with prediabetes usually have no symptoms, and many who learn about their prediabetes think it’s no big deal.

"People do not take this as seriously as they need to," says Ann Albright, PhD, RD, director of the Division of Diabetes Translation at the Centers for Disease Control and Prevention in Atlanta. "The good news is there is something you can do about it," Dr. Albright adds.

The best way to fight prediabetes and get your blood sugar back in the normal range is with a coordinated plan of healthy nutrition, increased physical activity and lifestyle coping strategies that support modest weight loss if you are overweight. (Modest weight loss is defined as losing 5 to 10 percent of body weight.) Research shows that following such a plan not only reduces diabetes risk, but does it better than using medication. Improvements in glucose levels may be seen in as little as three months.

If you have prediabetes, you need to start making lifestyle changes quickly. There's a window of only about three to six years in which you can turn around elevated glucose levels, Dr. Albright says.

Know your risk

Rhonda Hurwitz had three risk factors for developing prediabetes. The Chappaqua, New York, woman had gestational diabetes during both of her pregnancies, more than 20 years ago. That put her at higher risk for prediabetes, yet the condition didn't show up until she was in her 50s and about 15 pounds overweight. By then, both her age and her weight were also risk factors.

Anyone who is overweight and 45 or older should be tested for prediabetes, advises the American Diabetes Association. If you're in that age category and of normal weight, ask your doctor if testing would be appropriate.

Younger overweight women also might need testing if they have: a family history of diabetes, high blood pressure, low HDL cholesterol and high triglycerides, had gestational diabetes or gave birth to a baby weighing more than 9 pounds. Those in ethnic groups with high risk (African American, Native American, Hispanic, Asian) also should talk with their health care providers.

"You need to know your risk status to take preventive steps," Dr. Albright says.

You’ll find a simple screening test to assess your prediabetes risk by clicking here.

After preliminary screening, laboratory tests of your fasting glucose level, oral glucose tolerance level and the A1C test will establish whether you are in the prediabetes zone or not. To find out the test result numbers that indicate you have impaired glucose levels, click here.

In addition to those glucose levels, the American Diabetes Association now advises that an A1C test, which does not require fasting, be used to identify prediabetes and diabetes. An A1C  range of 5.7 to 6.4 percent puts you in the prediabetes category (a diagnosis of diabetes is made when the A1C test score is 6.5 percent or higher.)

"There's a cascade of events (in your body) that starts to happen as you put on excess pounds. You disturb the body's normal means for keeping glucose in control," says Hope Warshaw, MMSc, RD, CDE, a nutritionist and author of Diabetes Meal Planning Made Easy (American Diabetes Association, 4th ed., 2010) and other books on diabetes.

When first told that you have prediabetes, Warshaw says, that's when "you can get the biggest bang for your efforts" by changing your diet and becoming more physically active.

"People have the notion that you need to lose a huge amount of weight and that is not what the research says," she notes. By losing just a modest amount through lifestyle changes, "you can reduce your glucose levels back to normal."

Taking action

Jennyvi moved quickly to beat her prediabetes by going to her doctor, a visit that also turned up a heart palpitation and high blood pressure. Yet the doctor was reassuring: lose the weight and you'll diminish or lose your health problems, he told her.

Seven months later, she's lost 30 pounds by changing her food choices and habits as well as increasing physical activity. She cut sugar and fats from her diet, eliminated midnight junk-food snacks and now joins her husband on daily walks with their energetic dog. "I don't consider it a diet. It's a life change for me," she says.

As a result, her blood sugar level has dropped well into the normal range, and she is no longer considered to be in the prediabetes range. "You get serious about it when your health is at stake," Jennyvi says.

Rhonda embarked on a plan to improve her eating and increase activity. She consulted with a nutritionist and became exercise buddies with a friend. Yet it hasn't been all smooth sailing. "The biggest thing I struggle with is my sweet tooth," she says. "How do you police yourself when you don't have any symptoms? You don't feel any different if you eat right or you don’t eat right. It's just something you have to decide to do."

After losing 10 pounds, dropping at least one clothing size and seeing her A1C test results improve, Rhonda regained a bit of weight during the holidays. She's now back on track, avoiding refined, low-fiber carbohydrates such as white rice and white potatoes and eating more salads, vegetables and nuts. "I feel I've got it under control," she says.

What helps

Sheryl Lozicki, RD, MBA, a nutritionist in private practice in Grand Rapids, Michigan, suggests setting three main goals if you're at risk of prediabetes or have been diagnosed with it: eat regularly (no skipping or delaying meals); exercise for a total of 30 minutes daily; and get an average of eight hours of sleep each night. "When you short yourself on sleep, it leads to mindless eating or eating out of fatigue to perk yourself up," says Lozicki.

Choose three behaviors and commit to doing them for at least four weeks. Try these specific ideas from Lozicki, or find others elsewhere in this article:

Drink a cup of water with meals and a cup between meals. This fills you up and helps you feel fuller faster.
Limit 100 percent real fruit juice to a half-cup, or four ounces. Switch to whole fruit for more fiber and better nutrition.
Forget about regular soda, imitation juice drinks, sports drinks and energy drinks.
Switch from full-fat to low-fat or nonfat dairy.
Increase whole grains in all foods. Switch from regular pasta to whole-grain. Have oatmeal for breakfast. Choose brown rice. All of these have complex carbohydrates, which cause a slower rise in blood sugar as well as other health benefits.
No foods other than fresh fruit should be on your kitchen counter or in view at all.
Keep cut-up fruits and vegetables up-front and available on the main shelf of your refrigerator.
Write down what you eat and why. Were you hungry, angry, lonely, etc.? Know which triggers cause you to eat or overeat.

The term health food is generally used to describe foods that are considered to be beneficial to health, beyond a normal healthy diet required for human nutrition. However, the term is not precisely defined by national regulatory agencies such as the U.S. Food and Drug Administration.
"Health food" is sometimes used as an umbrella term encompassing natural foods, organic foods, whole foods, and sometimes dietary supplements. Such products are sold in health food stores or in the health/organic sections of supermarkets. "Health food" may also refer to functional food: foods for which a specific claim of health benefits is made, such as that consumption of the food may prevent disease. Additionally, "health food" is sometimes used in contrast with "junk food", which may be high in calories but has little other nutritional value.
Jack LaLanne and Robert Bootzin known as "Gypsy Boots" were early promoters of health foods in the past century in America.
Health claims in food labeling and marketing

 Health claims on food labels
In the United States, health-related claims on Nutrition facts labels are regulated by the U.S. Food and Drug Administration (FDA), while advertising is regulated by the Federal Trade Commission. According to the FDA, "Health claims describe a relationship between a food, food component, or dietary supplement ingredient, and reducing risk of a disease or health-related condition".
In general, claims of health benefits for specific foodstuffs have not been evaluated by national regulatory agencies. Additionally, research funded by manufacturers or marketers that may form the basis of such marketing claims has been shown to result in more favorable results than independently funded research.
While there is no precise definition for "health food", the United States Food and Drug Administration has warned food manufacturers against labeling foods as being "healthy" when they have a high sugar, salt, or fat content.

1. Which of the following is NOT true ?
   
   C. Battles were interrupted to participate in the games.
   Reason: Battles were not interrupted, but halted to allow the games to take place. look in line 15: Originally these contests were held as games of friendship, and any wars in progress were halted to allow the games to take place.
   
   
2. The word “elite” in line 5 is closest in meaning to…
   
   A. aristocracy
   Reason: elite has the closest meaning with aristocracy. In Bahasa Indonesia, Elite mean kaum atas and aristocracy mean kaum ningrat.
   
   
3. Why were the Olympic Games held?
   
   B. To honor Zeus
   Reason: Look in line 1: the first Olympic Games were held at the foot of Mount Olympus to honor the Greeks’ chief God, Zeus.
   
   
4. Approximately how many years ago did these games originate?
   
   D. 2800 years
   Reason: 776 B.C to 0 is 776 years + 2012 (current year) = 2788 years.
   
   
5. What conclusion can we draw about the ancient Greeks?
   
   B. They believed athletic events were important
   Reason: look in line 18: The greeks attached so much importance to the games that they calculated time in four year cycles called Olympiads.
   

6. What is the main idea of this passage?
   
   A. Physical fitness was an integral part of the lives of the ancient Greeks.
   Reason: look in line 7: The Greeks emphasized physical fitness and strength in their education of youth.
   
   
7. In line 14, the word “deeds” is closest in meaning to…
   
    A. Accomplishments
   Reason: Deeds has the closest meaning with accomplishment. In Bahasa Indonesia, deeds mean perbuatan and accomplishment mean pencapaian.

8. Which of the following was ultimately required of all athletes competing in the   Olympics?
   
   C. They had to be Greek males with no criminal record
   Reason: Look in line 6: but later the games were open to all free Greek males who had no criminal record.
   
   
9. The word “halted” in line 16 means most nearly the same as…
   
   C. Curtailed
   Reason: halted has the closest meaning with Curtailed. In Bahasa Indonesia, Halted mean memberhentikan and curtailed mean membatasi.
   
   
10. What is an “Olympiad”?
    
    B. The time between games
    Reason: look in line 18: The greeks attached so much importance to the games that they calculated time in four year cycles called Olympiads.
    
    

1. Nobody know when the process of glass-making was invented .

2. The languages of the world presents a vest array of structural similarities and differences

3. The rise of multinationals have resulted in a great deal of legal ambiguity because multinasionals can operate in so many jurisdictions.

4. All of the east-west interstate highways in the united states has even numbers,while north-south interstate highways are odd-numbered.

5. When a missive star in the large magellinic could exploded in 1987, a wave of neutrinos were detected on earth.

6. Every open space in the targeted are the has grass and a few bushes are occupied by the white-crowned sparrow.

7. Krakotoa is remmembered as the volcano that put so much ash into the air that susts around the world was affected for two years afterward

8. The term “yankee” was originally a nickname foe people from new england,but now anyone from united state are referred to as a yankee.

9. A network of small atreries,mostly sandwiched between the skin and the underying muscles,supply blood to the face and scalp.

10. Mesquite is a small tree in the soutwest who can withstand the severest drought.

Don't let a craving derail your diet success. Here are a handful of ways to stop eating what you don't really need.

Sometimes it seems as if no matter how much we have, we want more. But getting it isn’t necessarily good for us — just look in the closet, the garage, or the rental unit at the U-Store-It Village. Or look at your middle in the mirror. In fact, let’s start there, since food cravings can be especially destructive to your health. Here’s how to control them.
Determine what you’re really hungry for.
The next time you get a craving, ask yourself if you’re stressed, sad, or bored. If so, you may be eating to fill an emotional void. Keep a “desire diary” for a week or more, and note your mood whenever you’re hit by an irresistible urge to chow down. If stress is your trigger, exercise more to relieve the pressure. If loneliness drives you to the Doritos bag, call someone. Remember that true hunger is easy to satisfy; any food will do. Emotional hunger, on the other hand, often manifests itself in desires for specific things like ice cream and fast food.

Get off the energy roller coaster.
A second big cause of ravenous cravings is a diet that’s too full of refined carbohydrates, which can produce drops in blood sugar that prompt hunger. If you have a doughnut for breakfast, you’ll get a nice jolt of energy from the sugar and simple carbs, but by mid-morning, you’ll be craving more. To stabilize blood sugar and appetite, start eating more protein and fiber. Tomorrow, try eggs and whole wheat toast for breakfast or a bowl of fiber-rich cereal with nuts, and see how easily you make it to lunch.

Stay hydrated.
Many people think they’re hungry when they’re actually thirsty. Drink a glass of water and wait a few minutes to see if your craving subsides.

Distract yourself.
Taste buds have a very short attention span. Pop a mint, brush your teeth, check e-mail, call a friend, or take a walk. In many cases, you’ll find you weren’t really hungry.

1. Kids have figured out that “This won’t hurt” is code for “This is going to hurt,” and they get all worked up. It’s really best to not even use the word hurt. It just creates anxiety.

2. If you want to do a little Internet research in advance, go for it. But please don’t use a website to diagnose your kids and come in asking for a specific remedy.

3. Don’t ask me medical questions about your child when you see me at the grocery store, pool, or library. When I’m out with my kids, I just want to be a mom.

4. If I prescribe a newer, more expensive medication, it may be because a drug rep just left my office. They constantly bring us presents and flatter us, and their only goal is getting us to prescribe the latest medication, which is usually no better than the older ones. In fact, the older ones have a longer safety track record and really should be the ones we prescribe first.

5. Most visits to the pediatrician, particularly for older children, are unnecessary. It may only take a phone call to find out that your child’s fever, cold, sore throat, ear infection, and even pink eye will most likely get better on its own.

6. Do you really believe that we’d be recommending vaccines if we had any concerns about their safety? Almost all pediatricians immunize their own children.

7. Yes, you can talk to your pediatrician on the phone. Be persistent, be polite, and explain to the staff that you have a pressing, personal issue that you think would be best handled over the phone. We’ll call back as soon as we can.

8. Have a last-minute form for summer camp you need us to fill out? Show up with a smile and some homemade cookies, and we will get it done. I can name two patients off the top of my head who always bring baked goods, and everyone in the office knows and loves them.

9. We often have no idea what a particular medicine costs. If your jaw drops at the price the pharmacy gives you, call us back and see if we can prescribe something else.

10. Stop typing on your smart phone! When I’m talking to your child, I need you to pay attention. He is not going to tell me everything I need to know.

11. When you tell me you gave a decongestant to your toddler, I cringe. Studies show that cold medicines never work well for children under age six, and the risk of overdose and side effects far outweigh any benefit.

12. Listen to your intuition. You know your child better than anyone, and that’s why when you tell me something “isn’t right,” my ears perk up.

1. Inch back your bedtime. Go to bed 15 to 20 minutes earlier each night for a few days before the switch so you give your body time to adjust.

2. Set your clock ahead before you go to sleep. It’s better to move your clock forward at 8 p.m. to 9 p.m. so you lose the hour while you’re awake, Health magazine advises. Then go to bed at your normal time, on the new schedule.

3. Clean your sleep routine. Use the time change as an opportunity for a more regular sleep schedule, according to Health. Instead of hitting snooze repeatedly, drag yourself out of bed when the alarm goes off and start your day. Getting up and exposed to daylight cues your internal clock to stop producing melatonin, the hormone that makes you feel sleepy.

“If you’re maintaining good sleep habits, this is just one day out of the year to worry about, and then it’s back to normal,” Sharin Shafazand, MD, associate professor of medicine at University of Miami Miller School of Medicine, told the Miami Herald.

4. Feel free to caffeinate. If you’re groggy in the morning after the time change, fuel up on coffee to jolt you awake. Multiple studies show coffee is good for you: Java intake is linked to a decreased risk of type 2 diabetes, prostate cancer, depression, and Alzheimer’s disease, to name a few. For most people, consuming caffeine early in the day shouldn’t interfere with nodding off at night.

5. Don’t overschedule. Especially if you’re sensitive to the time change, take it easy those first few days, according to WomansDay.com. Doing too much will just exacerbate the fatigue you’re already feeling. Keeping a light schedule and trying to minimize stress will make it easier for you to go to sleep at your usual time, which helps your body adjust to the time change.

6. Be extra vigilant on the road. Losing an hour of sleep—and the drowsiness it can trigger—can make for more dangerous driving for you and others, especially in the few days following the daylight savings switch. Mornings will be darker than usual, too. Although it’s never safe to drive and chat or text, it’s especially important to avoid distractions now.

7. Change all your watches and clocks. Nothing will throw you off more than being an hour late to a meeting or appointment because you forgot to switch, says Self.com.

8. Take advantage of your longer evenings. Instead of feeling down about losing an hour of sleep and waking up in the dark, know that a later sunset also means that summer is getting closer! Use that extra hour of daylight at night to do something healthy for your mind or body. Go for a neighborhood stroll after dinner with your partner or a friend, or sit outside (on a warmer night) with a good book or magazine to relax.