Health Pulse VIP carb list The over-simplified “carbs bad” message doesn’t do us any favours, as severely restricting carbs can zap energy levels and lead to poorer-quality workouts. If you love your carbs but want to stay on the right side of health, consider these carb superstars: ▶▶Rolled oats: These crunchy nuggets help you meet your daily requirements for fibre, vitamin B and immune-boosting zinc requirements. They also get an A+ for versatility: sprinkle some over yoghurt or use them to make crunchy muffins. ▶▶Lentils: Also loaded with fibre, lentils won’t cause a sugar spike-and-crash and will help you feel full. Bonus: the folic acid in lentils contributes to lowering cardiovascular risk. Make them the centrepiece of a healthy dinner, whether in a soup, stew or stir-fry. ▶▶Sweet potatoes: At just 143 calories, a four-ounce sweet potato meets 100% of your beta carotene requirements and a quarter of your vitamin C and E needs. Get creative by adding raw, shredded sweet potatoes to hamburger or chili. ▶▶Quinoa: Consisting of 21% carbs, this versatile grain also serves as a good source of protein and fibre. It abounds with minerals and plant compounds, may help improve blood sugar control and has a uniquely appealing texture. What’s not to love? Sources: www.active.com, www.healthline.com Edible collagen: fountain of youth or hype? Collagen, a protein that makes up about 75% of the dry weight of skin, has a centuries-old reputation as a rejuvenator. From shark’s fins to injectable fillers, collagen-based products offer the promise of fresher skin and healthier joints. Recent years have seen the development of such collagen-based edibles as fruity chews, coffee creamers and capsules. While the mainstream medical profession has historically turned a skeptical eye on the claims, a growing body of evidence suggests that edible collagen delivers bona fide benefits. A study of women aged 35 to 55 found that an eight-week regimen of daily ingested collagen improved skin elasticity. In a similar study, women who took a daily gram of a chicken-derived collagen supplement saw their skin lose 76% of its dryness and 12% of its visible wrinkles. Muscle wastage, a further problem associated with aging, responded to collagen treatment in a three-month study involving elderly men. While all of the study participants lifted weights, the group that also ingested 15 grams of collagen every day gained significantly more muscle. And a 2019 review of eight studies gave oral collagen a vote of confidence in wound-healing strategy. All told, a cautious thumbs-up. Source: WebMD Mnemonics that could save a life Pump or squeeze? Blow air through the mouth or the nose? First-aidmistakes can be dangerous, so it’s important to get it right. If you have trouble remembering how to identify or handle a medical emergency, these mnemonics (memory aids) could help the information stay in your mind. ▶▶PULSE: To identify a heart attack, look forPersistent chest pain. Upset stomach (nausea, vomiting), Light-headedness (or dizziness), Shortness of breath and Excessive sweating. ▶▶FAST: Identify a stroke quickly by watching forFacial drooping, Armweakness andSpeech difficulty. If you see these signs, it’s Time to call 911. ▶▶CAB: To execute cardiopulmonary resuscitation the right way, Compress the chest, open theAirway (by tilting the head back) andBreathe into the person’s mouth. ▶▶PEEP: To stop major bleeding, Position the person on the floor, Expose the injury, Elevate the wound and applyPressure. ▶▶RICE: After an injury, Rest, Ice the area, Compress it with an elastic bandage (but not too tightly) andElevate it above heart level to help the swelling go down. ▶▶Stumble, fumble, mumble and grumble: If you notice someone exhibiting these signs, which may signal hypothermia, move them to a warm place and call for SOS. Source: www.thehealthy.com, WebMD CSANews | WINTER 2021 | 37
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