Excess sugar consumption is often the reason for several health conditions such as obesity and heart disease. Refined sugars are known to be fast-digesting carbohydrates, which are converted quickly to fat; whereas, complex carbohydrates digest slowly and provide you with a consistent source of energy. Therefore, it is important that you limit the amount of sugar in your diet. Given below is an effective sugar free diet plan.
Sugar-Free Diet Plan
Include Vegetables
Vegetables are excellent for those who suffer from high blood sugar as they are sugar-free. They possess high amounts of complex carbohydrates and fibre, which are beneficial for health. It is advisable that you cook vegetables at home and avoid purchasing packaged food products as they often contain added sugars.
Vegetables that are sugar-free include spinach, kale, collard greens, tomato, onion, asparagus, broccoli and yam. It is advisable that you include vegetables at every meal as they also contain high amounts of fibre and water, thereby preventing binge eating.
Include Meat and Dairy Products
Meat is considered an excellent food for those who want to reduce the amount of sugar in their diet. This is because meat possesses no refined sugar and provides you with the essential amino acids as well as vitamins and minerals required for good health.
Chicken breast, fish, lean beef and turkey are excellent sources of animal protein that are sugar-free. Dairy products are also sugar-free and good for individuals suffering from diabetes. However, it is important that you purchase only unflavoured dairy products, which do not contain any added sugar.
Best dairy products that do contain refined sugars include yogurt, cottage cheese and milk. You could also add berries or any other fruit to yogurt for added flavour.
Also Read
How To Plan A Sugar Free Diet Popular Diet Programs Advantages of Sugar Free Diet Tips to reduce Sugar intake in your Diet
Include Fruits and Whole Grains
Fruits are one of the best foods for those suffering from high blood sugar as they do not contain any added sugar. Fruits are known to possess complex carbohydrates, which digest very slowly and are good for diabetics. Fruits that do not contain refined sugar include blueberries, grapes, kiwi, raspberries, strawberries, banana, mango and apricots.
You should avoid purchasing packaged fruit juices as they contain high amounts of added sugars. Instead, you should drink fruit juice prepared at home by juicing the whole fruit itself. Whole grains are also considered sugar-free and contain high amounts of complex carbohydrates.
In addition to complex carbohydrates, whole grains also possess good amounts of fibre, which help in digestion. Sugar-free whole grains include oats, bran, wheat, brown rice and millet.
Include Legumes
Legumes are considered excellent for those on a sugar-free diet. This is due to the fact that legumes possess negligible amounts of refined sugar. In addition to that, they contain high amounts of complex carbohydrates and fibre, which help in regulating the levels of blood sugar and promoting smooth digestion.
Common examples of sugar-free legumes include lima beans, pinto beans, black-eyed peas, chickpeas and kidney beans. If you experience bloating because of eating legumes, you should soak boiled beans in cold water for a few seconds and drop them in hot water for a few seconds.
Effective Sugar-Free Diet Plan For Health, 5.0 out of 5 based on 1 rating
BOSTON (Reuters) - Citigroup fired top Internet analyst Mark Mahaney and paid a $2 million (1.24 million pounds) fine to a Massachusetts regulator to settle charges that the bank improperly disclosed research on Facebook's IPO and information on other tech companies.
William Galvin, Massachusetts's top securities regulator, is also probing other Wall Street banks involved in FaceBook Inc's initial public offering, including lead underwriter Morgan Stanley, Goldman Sachs and JPMorgan Chase .
The ouster of Mahaney, a blow to Citi's technology business, came after Galvin's office charged Citigroup Global Markets Inc with breaking state securities laws governing disclosure of broker research. The bank said it also dismissed a junior analyst Mahaney had supervised.
The complaint contends the unidentified junior analyst sent some of Citi's confidential views on investment risks and revenue estimates for Facebook to two employees at TechCrunch.com, a technology-focused media company, three weeks before Facebook went public on May 18.
Mahaney failed to supervise this junior analyst, according to the Massachusetts complaint. It said Mahaney also had improperly passed on his views about Google Inc to a reporter at Capital Magazine, a French publication.
Citi said it was pleased that the matter with Massachusetts has been resolved. The bank added, it takes its "internal policies and procedures very seriously and have taken the appropriate action."
Citi was one of the underwriters for the $16 billion Facebook IPO, the biggest ever for a U.S. technology company.
Morgan Stanley's role in the IPO long has been controversial because of how poorly the stock has performed and for the firm's own handling of non-public information prior to the listing.
In the complaint, Galvin said Citi's analysts broke securities laws prohibiting them from sending "written research or other written content" until 40 days after Facebook's IPO.
But it was not the first time Mahaney, one of the most respected internet analysts on Wall Street, got into trouble with his bosses for sharing information with journalists, the Massachusetts complaint shows.
On April 11, the bank's Director of Research, Americas sent Mahaney a "letter of education" noting that he broke the bank's rules about speaking with journalists and sticking to published research.
The letter said Mahaney had violated the bank's Public Appearance Policy when he spoke with Bloomberg and the New York Times. To Bloomberg, he "offered comments on a company that he does not cover and which he did not receive legal approval to discuss" in February, the complaint says. And in March he failed to get permission to speak with the Times, the complaint added.
Only weeks after receiving that letter, the civil complaint said Mahaney again broke the bank's rules when he gave the Capital journalist information about Google's YouTube revenue estimates and profitability that had not been reported.
FACEBOOK DEBACLE
After Facebook's debut, word started dripping out in the market that big investors may have been given a heads up about problems with the social media company's revenue lines.
Smaller investors were outraged to learn that Morgan Stanley had arranged conference calls for large investors prior to the IPO to tell them the underwriters were scaling back their revenue forecasts for Facebook.
So far, there has been no regulatory action against Morgan Stanely or any of its analysts.
"This is about not having two sets of rules one for preferred clients and one for everyone else," Galvin said, noting the Citi case was completed first because his office was able to obtain emails showing how the analysts broke the rules.
What may distinguish the situation with Citi from that of Morgan Stanley is that Mahaney's alleged communications with the media violated the firm's own internal procedures.
James Fanto, a professor at Brooklyn Law School in New York and an authority on broker-dealer regulation, said analysts with underwriting firms are "not supposed to give out research and views." He said the Citi case may have been easier to prove given the trail of emails. Galvin "had a roadmap," Fanto said.
Meanwhile, Facebook's shares this week had their best trading day ever after strong quarterly results. Mahaney had recently upgraded the stock to buy from neutral.
Mahaney has consistently received high marks in surveys of institutional investors. He came to Citi in 2005 from Galleon Group, the hedge fund led by Raj Rajaratnam, who was arrested in 2009 and later convicted in one of the biggest insider trading crack-downs in U.S. history.
With various regulators looking at the Facebook listing, Galvin is the first to come out with a fine, albeit a small one.
He has long had a reputation of being an aggressive regulator who has filed suit against Wall Street's top banks for securities law violations. But some have criticized him from often settling high-profile cases for small sums.
(Reporting by Svea Herbst-Bayliss; Additional reporting by Suzanne Barlyn and David Henry in New York; Editing by Gerald E. McCormick, Jennifer Merritt, Dan Grebler and David Gregorio)
ScienceDaily (Oct. 25, 2012) ? Evolution, often perceived as a series of random changes, might in fact be driven by a simple and repeated genetic solution to an environmental pressure that a broad range of species happen to share, according to new research.
Princeton University research published in the journal Science suggests that knowledge of a species' genes -- and how certain external conditions affect the proteins encoded by those genes -- could be used to determine a predictable evolutionary pattern driven by outside factors. Scientists could then pinpoint how the diversity of adaptations seen in the natural world developed even in distantly related animals.
"Is evolution predictable? To a surprising extent the answer is yes," said senior researcher Peter Andolfatto, an assistant professor in Princeton's Department of Ecology and Evolutionary Biology and the Lewis-Sigler Institute for Integrative Genomics. He worked with lead author and postdoctoral research associate Ying Zhen, and graduate students Matthew Aardema and Molly Schumer, all from Princeton's ecology and evolutionary biology department, as well as Edgar Medina, a biological sciences graduate student at the University of the Andes in Colombia.
The researchers carried out a survey of DNA sequences from 29 distantly related insect species, the largest sample of organisms yet examined for a single evolutionary trait. Fourteen of these species have evolved a nearly identical characteristic due to one external influence -- they feed on plants that produce cardenolides, a class of steroid-like cardiotoxins that are a natural defense for plants such as milkweed and dogbane.
Though separated by 300 million years of evolution, these diverse insects -- which include beetles, butterflies and aphids -- experienced changes to a key protein called sodium-potassium adenosine triphosphatase, or the sodium-potassium pump, which regulates a cell's crucial sodium-to-potassium ratio. The protein in these insects eventually evolved a resistance to cardenolides, which usually cripple the protein's ability to "pump" potassium into cells and excess sodium out.
Andolfatto and his co-authors first sequenced and assembled all the expressed genes in the studied species. They used these sequences to predict how the sodium-potassium pump would be encoded in each of the species' genes based on cardenolide exposure.
Scientists using similar techniques could trace protein changes in a species' DNA to understand how many diverse organisms evolved as a result of environmental factors, Andolfatto said. "To apply this approach more generally a scientist would have to know something about the genetic underpinnings of a trait and investigate how that trait evolves in large groups of species facing a common evolutionary problem," Andolfatto said.
"For instance, the sodium-potassium pump also is a candidate gene location related to salinity tolerance," he said. "Looking at changes to this protein in the right organisms could reveal how organisms have or may respond to the increasing salinization of oceans and freshwater habitats."
Jianzhi Zhang, a University of Michigan professor of ecology and evolutionary biology, said that the Princeton-based study shows that certain traits have a limited number of molecular mechanisms, and that numerous, distinct species can share the few mechanisms there are. As a result, it is likely that a cross-section of certain organisms can provide insight into the development of other creatures, he said.
"The finding of parallel evolution in not two, but numerous herbivorous insects increases the significance of the study because such frequent parallelism is extremely unlikely to have happened simply by chance," said Zhang, who is familiar with the study but had no role in it.
"It shows that a common molecular mechanism is used by many different insects to defend themselves against the toxins in their food, suggesting that perhaps the number of potential mechanisms for achieving this goal is very limited," he said. "That many different insects independently evolved the same molecular tricks to defend themselves against the same toxin suggests that studying a small number of well-chosen model organisms can teach us a lot about other species. Yes, evolution is predictable to a certain degree."
Andolfatto and his co-authors examined the sodium-potassium pump protein because of its well-known sensitivity to cardenolides. In order to function properly in a wide variety of physiological contexts, cells must be able to control levels of potassium and sodium. Situated on the cell membrane, the protein generates a desired potassium to sodium ratio by "pumping" three sodium atoms out of the cell for every two potassium atoms it brings in.
Cardenolides disrupt the exchange of potassium and sodium, essentially shutting down the protein, Andolfatto said. The human genome contains four copies of the pump protein, and it is a candidate gene for a number of human genetic disorders, including salt-sensitive hypertension and migraines. In addition, humans have long used low doses of cardenolides medicinally for purposes such as controlling heart arrhythmia and congestive heart failure.
The Princeton researchers used the DNA microarray facility in the University's Lewis-Sigler Institute for Integrative Genomics to sequence the expression of the sodium-potassium pump protein in insect species spanning three orders: butterflies and moths (Lepidoptera); beetles and weevils (Coleoptera); and aphids, bed bugs, milkweed bugs and other sucking insects (Hemiptera).
The researchers found that the genes of cardenolide-resistant insects incorporated various mutations that allowed it to resist the toxin. During the evolutionary timeframe examined, the sodium-potassium pump of insects feeding on dogbane and milkweed underwent 33 mutations at sites known to affect sensitivity to cardenolides. These mutations often involved similar or identical amino-acid changes that reduced susceptibility to the toxin. On the other hand, the sodium-potassium pump mutated just once in insects that do not feed on these plants.
Significantly, the researchers found that multiple gene duplications occurred in the ancestors of several of the resistant species. These insects essentially wound up with one conventional sodium-potassium pump protein and one "experimental" version, Andolfatto said. In these insects, the newer, hardier versions of the sodium-potassium pump are mostly expressed in gut tissue where they are likely needed most.
"These gene duplications are an elegant solution to the problem of adapting to environmental changes," Andolfatto said. "In species with these duplicates, the organism is free to experiment with one copy while keeping the other constant, avoiding the risk that the new version of the protein will not perform its primary job as well."
The researchers' findings unify the generally separate ideas of what predominately drives genetic evolution: protein evolution, the evolution of the elements that control protein expression or gene duplication. This study shows that all three mechanisms can be used to solve the same evolutionary problem, Andolfatto said.
Central to the work is the breadth of species the researchers were able to examine using modern gene sequencing equipment, Andolfatto said.
"Historically, studying genetic evolution at this level has been conducted on just a handful of 'model' organisms such as fruit flies," Andolfatto said. "Modern sequencing methods allowed us to approach evolutionary questions in a different way and come up with more comprehensive answers than had we examined one trait in any one organism.
"The power of what we've done is to survey diverse organisms facing a similar problem and find striking evidence for a limited number of possible solutions," he said. "The fact that many of these solutions are used over and over again by completely unrelated species suggests that the evolutionary path is repeatable and predictable."
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The above story is reprinted from materials provided by Princeton University. The original article was written by Morgan Kelly.
Note: Materials may be edited for content and length. For further information, please contact the source cited above.
Journal Reference:
Y. Zhen, M. L. Aardema, E. M. Medina, M. Schumer, P. Andolfatto. Parallel Molecular Evolution in an Herbivore Community. Science, 2012; 337 (6102): 1634 DOI: 10.1126/science.1226630
Note: If no author is given, the source is cited instead.
Disclaimer: Views expressed in this article do not necessarily reflect those of ScienceDaily or its staff.
Leaner Navy looking at future technology, fleet size and sequestrationPublic release date: 24-Oct-2012 [ | E-mail | Share ]
Contact: Peter Vietti onrcsc@onr.navy.mil 703-696-5031 Office of Naval Research
ARLINGTON, Va.-- Adm. Mark Ferguson, vice chief of naval operations, headlined the opening of the ONR (Office of Naval Research) Naval S&T (science and technology) Partnership Conference and ASNE Expo on Oct. 22, and highlighted the importance of innovative S&T programs being developed by the Navy. He also offered a revealing look at the potential future for the Navy if sequestration, or automatic defense cuts, goes into effect in January.
Speaking to a capacity crowd as keynote speaker, Ferguson said the Navy is already working hard to do more across the globe-with less resources.
"The implications of trying to absorb a 9.4 percent cut on top of the significant reductions we've already done in fiscal year 2013 budgets, will have a very significant impact on the workforce, on the research and development (R&D) accountson everything," said Ferguson.
Ferguson's wide-ranging talk addressed an array of topics relating to ONR's pioneering work in S&T research. The vice chief applauded ONR-led efforts to improve warfighter capabilities in programs such as the Electromagnetic Railgun, ballistic missile defense, cyber defense and more.
These kinds of technologies, he said, are "game-changers." And in spite of current fiscal austerity, he stressed that the Department of Navy's leadership recognizes the importance of S&T research for the future of the service.
"We're going to be smaller as we go forward," he said, regardless of whatever decisions are made on sequestration. "We're going to be leaner. But in the same breath we have to be technologically advanced. We have to make sure that we put the best technology we have into the hands of our warfighters.
"That's our promise to future generations."
Without some sort of adjustment by Congress, currently the subject of discussion on Capitol Hill, the nearly 10 percent across-the-board Department of Defense budget cuts are slated to commence in 2013 and continue for 10 years.
The admiral stated he is personally hopeful lawmakers will moderate the cuts before they kick in, but noted that if no adjustments are made, the long-term as well as immediate effect on the Navy will be heavy.
"If you project out 10 years--remember the budget control act talks about 10 years of reductions--now you start talking about a fleet reduced to about 230-235 ships," he said. "Now you start talking about reduction of manpower commensurate with that. Now you start talking about the reduction of money going to warfare centers, to R&D efforts."
Ferguson's talk also emphasized the Navy's commitment to promoting programs aimed at getting young people involved in science, technology, engineering and mathematics (STEM) careers.
He said he will chair a committee to bring together industry, academic and service leaders to coordinate STEM support.
The S&T conference is a biennial event bringing together top military, scientific, industry and academic experts in matters related to science and technology and defense. More than 1,500 attendees registered for the event.
###
ONR provides the science and technology necessary to maintain the Navy and Marine Corps' technological advantage. Through its affiliates, ONR is a leader in science and technology with engagement in 50 states, 70 countries, 1,035 institutions of higher learning and 914 industry partners. ONR employs approximately 1,400 people, comprising uniformed, civilian and contract personnel, with additional employees at the Naval Research Lab in Washington, D.C.
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AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert! system.
Leaner Navy looking at future technology, fleet size and sequestrationPublic release date: 24-Oct-2012 [ | E-mail | Share ]
Contact: Peter Vietti onrcsc@onr.navy.mil 703-696-5031 Office of Naval Research
ARLINGTON, Va.-- Adm. Mark Ferguson, vice chief of naval operations, headlined the opening of the ONR (Office of Naval Research) Naval S&T (science and technology) Partnership Conference and ASNE Expo on Oct. 22, and highlighted the importance of innovative S&T programs being developed by the Navy. He also offered a revealing look at the potential future for the Navy if sequestration, or automatic defense cuts, goes into effect in January.
Speaking to a capacity crowd as keynote speaker, Ferguson said the Navy is already working hard to do more across the globe-with less resources.
"The implications of trying to absorb a 9.4 percent cut on top of the significant reductions we've already done in fiscal year 2013 budgets, will have a very significant impact on the workforce, on the research and development (R&D) accountson everything," said Ferguson.
Ferguson's wide-ranging talk addressed an array of topics relating to ONR's pioneering work in S&T research. The vice chief applauded ONR-led efforts to improve warfighter capabilities in programs such as the Electromagnetic Railgun, ballistic missile defense, cyber defense and more.
These kinds of technologies, he said, are "game-changers." And in spite of current fiscal austerity, he stressed that the Department of Navy's leadership recognizes the importance of S&T research for the future of the service.
"We're going to be smaller as we go forward," he said, regardless of whatever decisions are made on sequestration. "We're going to be leaner. But in the same breath we have to be technologically advanced. We have to make sure that we put the best technology we have into the hands of our warfighters.
"That's our promise to future generations."
Without some sort of adjustment by Congress, currently the subject of discussion on Capitol Hill, the nearly 10 percent across-the-board Department of Defense budget cuts are slated to commence in 2013 and continue for 10 years.
The admiral stated he is personally hopeful lawmakers will moderate the cuts before they kick in, but noted that if no adjustments are made, the long-term as well as immediate effect on the Navy will be heavy.
"If you project out 10 years--remember the budget control act talks about 10 years of reductions--now you start talking about a fleet reduced to about 230-235 ships," he said. "Now you start talking about reduction of manpower commensurate with that. Now you start talking about the reduction of money going to warfare centers, to R&D efforts."
Ferguson's talk also emphasized the Navy's commitment to promoting programs aimed at getting young people involved in science, technology, engineering and mathematics (STEM) careers.
He said he will chair a committee to bring together industry, academic and service leaders to coordinate STEM support.
The S&T conference is a biennial event bringing together top military, scientific, industry and academic experts in matters related to science and technology and defense. More than 1,500 attendees registered for the event.
###
ONR provides the science and technology necessary to maintain the Navy and Marine Corps' technological advantage. Through its affiliates, ONR is a leader in science and technology with engagement in 50 states, 70 countries, 1,035 institutions of higher learning and 914 industry partners. ONR employs approximately 1,400 people, comprising uniformed, civilian and contract personnel, with additional employees at the Naval Research Lab in Washington, D.C.
[ | E-mail | Share ]
?
AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert! system.
Hours after announcing updates to iBooks and iBooks Author at Tuesday's iPad mini event, Apple has released iBooks 3 through the App Store and iBooks Author 2 through the Mac App Store.
iBooks 3 changes include:
The ability to see all iBookstore purchases in iCloud in iOS 6
Endless scrolling
Receive free updates to purchased books, including new chapters, corrections and other improvements
Look up definitions in German, Spanish, French, Japanese and Simplified Chinese in i)S6
Share book excerpts through Facebook, Twitter, Messages or Mail
iBooks Author 2 changes include:
The ability to create portrait-only books
Embed custom fonts into books
Additional interactivity with new scrolling sidebar and pop-over widgets
Support for mathematical expressions with equation editing using LaTeX and MathML notation
Automatic media optimization for iPad
Improved support for embedded audio
Improved publishing workflow, including automatic book samples and pre-publish checking
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Public release date: 24-Oct-2012
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