It is no big secret that good nutrition provides good health. Although most people are aware of the health benefits of eating nutritious food, many individuals still continue to neglect their choice of food and end up causing themselves unnecessary harm. Here’s a list of how good nutrition can be beneficial for your body and mind:
BETTER PERFORMANCE
To perform even the smallest task, the body needs to have energy. The proteins, fats and carbohydrates in the food you eat contribute to the energy that your entire body needs. But to conserve this energy you require certain vitamins and minerals, which can be obtained either from foods or supplements.
If your diet does not contain any of these integral vitamins and minerals, you could face serious health problems. By ensuring proper energy through the vitamin and mineral intake by means of the foods you eat, you’ll provide your body with the necessary fuel needed to do all the tasks required to maintain a healthy life.
These include the production and maintenance of body tissues, the electrical conduction of nerve activity, the mechanical work of muscle effort, and heat production to maintain body temperature.
GOOD FOR CELLS
The body functions through a very a synchronized intricate system. The cardiovascular, reproductive and respiratory systems can be broken down to a cellular level where hormones, enzymes and neurotransmitters are constantly interacting through complex processes to make the body function. These processes are all made possible by the nutrients that we ingest every day.
A diet deficient in vital nutrients will soon lead to disease. By eating foods from a variety of different sources — both animal — and plant-based — you will provide your body with the essential nutrients without which its cells cannot function properly and effectively.
TISSUE GROWTH
Good nutrition has the advantage that it ensures growth, healing and the maintenance and build-up of muscle mass. For these essential processes to take place, the body needs energy, certain vitamins and minerals, but especially protein on a daily basis.
Protein can be obtained primarily from animal products such as meat, eggs and milk. Most plant foods are relatively poor in protein, with the exception of legumes and beans. Although the non-vegetarian diet generally incorporates enough protein, vegetarians may be getting too little of this vital nutrient. If you’re a vegetarian, it is important that you make a point of including protein-rich foods in your diet. The advantage is that, should you suffer an injury, your body will be ready and able to repair the damaged tissue. You will also be able to maintain your muscle mass and increase it when you exercise.
BETTER IMMUNITY
Foods and nutrients can play an immune-boosting role. The key is to optimize your intake of plant-based foods, such as fruit, vegetables, grains, nuts and legumes. Including more omega-3 fatty acids in your diet by eating more fish is also helpful.
AVOID CHRONIC DISEASES
Good nutrition can be used as a tool to combat chronic diseases of lifestyle. It is a well-known fact that obesity and overweight can lead to chronic diseases, like diabetes type 2, heart disease, hypertension, osteoarthritis, and some cancers. Make a point of including more plant-based foods in your diet. Plant-based foods generally have a lower fat content, are rich in fibre and are also excellent sources of phytochemicals.
SOUND MENTAL HEALTH
The most basic principle in preventing depression and mood swings, is to eat a balanced diet that contains foods from all the different food groups — fruit and vegetables, unprocessed grains and cereals, lean meat, eggs, milk and dairy products, legumes and nuts, poly or monounsaturated margarine and oils. A good diet and sufficient intake of the omega-3s, can also help to prevent Alzheimer’s disease later in life.
The only person responsible for your health is you. If you take the initiative to maintain good health, it will only benefit you.
Friday, June 24, 2011
The Importance of Nutrition!
I’ll bet you’ve never even taken the time to consider what your nutritional needs might be, or the importance of that nutrition on your health. Did you know that if the brain doesn’t get enough protein, it doesn’t develop correctly, or if the healthy female body doesn’t get enough flax oil, omega-3 and omega-6 her body’s metabolism will not function correctly and she is more susceptible to weight gain? All these pieces of information and many more are contributing factors to our nutritional needs, and our nutritional needs are met through our eating habits, good or bad.
Nutrition as it applies to our daily lives means that we take in what we need to maintain our body’s healthy state. Nutrition has become an important word thanks to the involvement of the USDA in our daily food requirements, and the FDA’s involvement in determining what is and is not dangerous for us to consume.
But what is our responsibility in the nutrition game? Do we understand what our nutritional requirements are, how to fulfill those requirements, and how to look for real nutritional value in our foods? I’m not sure that nutrition has been successfully addressed in its own right. We hear nutrition in relation to our vitamin intake, our fortified cereals and milk, and in the context that we need “nutritional value” from our food choices. But what really is nutrition when applied to our daily bodily functions?
Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.
How do we determine that we are providing the essential nutritional needs? That knowledge comes by educating ourselves about what our individual needs are, the needs of our family, and then taking that knowledge and applying it to the foods we buy, that we prepare, and that our families consume. Our nutritional needs and caloric needs change as we age, the nutritional needs of a 13 year old teenager are much different to those of a 30 year old woman.
Quite often, our vitamin and mineral needs outweigh our caloric needs. In those instances, we turn to manufactured vitamins and minerals to fill the gap. This is a part of our nutritional needs, also.
Nutrition is one of the most complex areas to gain useful knowledge about, because there are so many components, and because each person has their own individual needs. Women’s needs differ from those of men, and older women’s needs differ from those of a young girl. As we age, our needs constantly change; therefore continual education about nutrition is a fact of life. The information we have available about the health choices and alternatives available to us change daily. Very few medical doctors ever address our nutritional needs, past the needs of a pregnant woman, or an already ailing patient. What about the needs of the well patient? In order to stay healthy, there is nutrition, exercise, mental, and emotional needs that must be met.
DISCLAIMER:
This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”
Nutrition as it applies to our daily lives means that we take in what we need to maintain our body’s healthy state. Nutrition has become an important word thanks to the involvement of the USDA in our daily food requirements, and the FDA’s involvement in determining what is and is not dangerous for us to consume.
But what is our responsibility in the nutrition game? Do we understand what our nutritional requirements are, how to fulfill those requirements, and how to look for real nutritional value in our foods? I’m not sure that nutrition has been successfully addressed in its own right. We hear nutrition in relation to our vitamin intake, our fortified cereals and milk, and in the context that we need “nutritional value” from our food choices. But what really is nutrition when applied to our daily bodily functions?
Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.
How do we determine that we are providing the essential nutritional needs? That knowledge comes by educating ourselves about what our individual needs are, the needs of our family, and then taking that knowledge and applying it to the foods we buy, that we prepare, and that our families consume. Our nutritional needs and caloric needs change as we age, the nutritional needs of a 13 year old teenager are much different to those of a 30 year old woman.
Quite often, our vitamin and mineral needs outweigh our caloric needs. In those instances, we turn to manufactured vitamins and minerals to fill the gap. This is a part of our nutritional needs, also.
Nutrition is one of the most complex areas to gain useful knowledge about, because there are so many components, and because each person has their own individual needs. Women’s needs differ from those of men, and older women’s needs differ from those of a young girl. As we age, our needs constantly change; therefore continual education about nutrition is a fact of life. The information we have available about the health choices and alternatives available to us change daily. Very few medical doctors ever address our nutritional needs, past the needs of a pregnant woman, or an already ailing patient. What about the needs of the well patient? In order to stay healthy, there is nutrition, exercise, mental, and emotional needs that must be met.
DISCLAIMER:
This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”
Nutritional Benefits of Whey Protein
Adequate nutrition for your body before and after strenuous work-outs is important in order for you to reap the maximum benefits from your efforts. An increasingly popular way of achieving this is through the use of natural Whey Protein supplements.
Nowadays many athletes, especially Body Builders, are utilizing natural Whey Protein supplements to replenish protein levels that are burned off through hard-core exercise routines. Amino Acids prevent deterioration in muscle tissue as well as provide endurance and assist in building mass. Proteins help supply these amino acids.
- So what exactly is Whey Protein?
Whey Protein is derived from cow's milk and is also a by-product of making cheese, which in the past was typically thrown out as a waste product. We now know that Whey Protein is rich in amino acids essential for building muscle and overall good health.
Whey Protein is also naturally found in breast milk as well as some types of baby formula. Although protein is also found in other foods such as meats and vegetables, Whey Protein is known to have the highest digestible levels of protein that the body can use.
Whey Protein offers several other health benefits like a healthier immune system, stronger bones, weight loss, and just plain overall better well being. Whey Protein is also sometimes used to help speed the healing of wounds or burns.
- Are there risks or side affects?
Since Whey Protein is derived from food it doesn't have any of the risks associated with man-made supplements. However, you can even have too much of a good thing if you're not careful. Extreme high use can be more than your liver can handle. Moderation is always best.
For those who are lactose intolerant, there is Whey Protein Isolate which has less than 1% lactose.
Nowadays many athletes, especially Body Builders, are utilizing natural Whey Protein supplements to replenish protein levels that are burned off through hard-core exercise routines. Amino Acids prevent deterioration in muscle tissue as well as provide endurance and assist in building mass. Proteins help supply these amino acids.
- So what exactly is Whey Protein?
Whey Protein is derived from cow's milk and is also a by-product of making cheese, which in the past was typically thrown out as a waste product. We now know that Whey Protein is rich in amino acids essential for building muscle and overall good health.
Whey Protein is also naturally found in breast milk as well as some types of baby formula. Although protein is also found in other foods such as meats and vegetables, Whey Protein is known to have the highest digestible levels of protein that the body can use.
Whey Protein offers several other health benefits like a healthier immune system, stronger bones, weight loss, and just plain overall better well being. Whey Protein is also sometimes used to help speed the healing of wounds or burns.
- Are there risks or side affects?
Since Whey Protein is derived from food it doesn't have any of the risks associated with man-made supplements. However, you can even have too much of a good thing if you're not careful. Extreme high use can be more than your liver can handle. Moderation is always best.
For those who are lactose intolerant, there is Whey Protein Isolate which has less than 1% lactose.
Missing Nutrients: Where Our Diets Fall Short
You don't need a sophisticated survey to establish that most Americans are overfed - a casual look around will suffice. What may not meet the eye is that while most of us are getting more than we need in terms of calories, refined carbohydrates, saturated fat and sodium, we're significantly malnourished when it comes to key nutrients.
The five most glaring deficiencies are:
* potassium;
* vitamin E;
* magnesium;
* vitamin A;
* fiber.
For example, 99 percent of women and 90 percent of men fail to get adequate potassium, a shortfall that may contribute to alarming rates of high blood pressure. Half of Americans fall short on fiber - a key macronutrient that helps control cholesterol.
The accompanying chart shows where we fall short, why we need these nutrients and where to get them. Other neglected nutrients include:
* Vitamin C: 40 percent of men and 38 percent of women 19 or older don't get enough. The good news is that it's easy to increase your intake with top sources like red/yellow bell peppers, kiwi, oranges and broccoli.
* Calcium: Half of women and 40 percent of men are deficient. Top plant sources of calcium include soybeans, kale and arugula.
* Zinc: One-third of people over 70 years old do not get enough zinc. Sources include oysters, beans, oats and green peas.
* Vitamin B-6: Almost one-third of adult women do not get enough. Good sources include potatoes, bananas, red bell peppers and broccoli.
* Phosphorus: Forty percent of young women (ages 9 to 18) do not get adequate phosphorus. Top sources include lentils, sardines, salmon and portobello mushrooms.
Jennifer Grossman is the director of the Dole Nutrition Institute
The five most glaring deficiencies are:
* potassium;
* vitamin E;
* magnesium;
* vitamin A;
* fiber.
For example, 99 percent of women and 90 percent of men fail to get adequate potassium, a shortfall that may contribute to alarming rates of high blood pressure. Half of Americans fall short on fiber - a key macronutrient that helps control cholesterol.
The accompanying chart shows where we fall short, why we need these nutrients and where to get them. Other neglected nutrients include:
* Vitamin C: 40 percent of men and 38 percent of women 19 or older don't get enough. The good news is that it's easy to increase your intake with top sources like red/yellow bell peppers, kiwi, oranges and broccoli.
* Calcium: Half of women and 40 percent of men are deficient. Top plant sources of calcium include soybeans, kale and arugula.
* Zinc: One-third of people over 70 years old do not get enough zinc. Sources include oysters, beans, oats and green peas.
* Vitamin B-6: Almost one-third of adult women do not get enough. Good sources include potatoes, bananas, red bell peppers and broccoli.
* Phosphorus: Forty percent of young women (ages 9 to 18) do not get adequate phosphorus. Top sources include lentils, sardines, salmon and portobello mushrooms.
Jennifer Grossman is the director of the Dole Nutrition Institute
How To Find Out If Your Diet Is Healthy Enough
Everyone wants to eat a healthier diet, but it can sometimes be difficult to know if your diet is healthy enough.
There are a number of factors that go into creating a healthy diet, and it is important to evaluate the current state of your diet before embarking on a plan for healthier eating.
There are several questions you should ask yourself when evaluating the healthiness (or lack thereof) of your current eating plan!
Do I eat a wide variety of foods?
Variety is one of the most important hallmarks of a healthy diet, since no one food contains all the nutrients needed by the human body. It is important to eat foods from all the major food groups, including grains and breads, fruits and vegetables, milk and dairy products, meats, beans and nuts.
If you find yourself avoiding some food groups, such as vegetables for instance, it may be time to look for a healthier diet.
Do I recognize the importance of cereals, breads and other grain products?
Eating a wide variety of grain based products is important to a healthy diet. Grains and cereals contain a large number of important nutrients, including high levels of dietary fiber.
It is important to choose whole grain products as often as possible, since whole grain products like wheat bread contain more nutrients than more refined white bread and similar products. When eating cereal, it is a good idea to choose whole grain varieties, or those that are enriched with vitamins and minerals.
Do I eat lots of fruits and vegetables?
Many people do not eat sufficient servings of fruits and vegetables every day. Most experts recommend eating between 5 and 9 servings of fruits and vegetables every day, roughly equivalent to 2 cups of fruit and 2 ½ cups of vegetables.
When shopping for vegetables and fruits, it is important to choose a good variety of dark green, dark red, orange and yellow varieties. That is because different colored fruits and vegetables contain a variety of different nutrients, including vitamin C, vitamin A and beta carotene.
Do I eat a good breakfast every morning?
Breakfast, or the absence of it, is often a good indicator of the state of your diet. If you rush out of the house every morning and grab a donut at the local convenience store, chances are your diet can use some work. A healthy breakfast provides a foundation for the rest of the day, helps you avoid cravings and provides much needed nutrition.
Do I choose low fat foods over higher fat alternatives?
This is also an important question to ask yourself. Low fat alternatives are available for a variety of products, including milk, cheese, meats and more.
One part of following a healthy, low fat diet is avoiding prepared foods whenever possible, since prepared foods tend to have higher amounts of fat and sodium than fresh foods.
It is also important to control the amount of fat that is added at the table. Adding things like butter, sour cream and heavy sauces is a sure way to ruin an otherwise healthy meal. Even healthy foods like salads can be sabotaged by the addition of high fat salad dressings. Try using lower fat alternatives like flavored vinegars instead.
Do I drink plenty of water?
Drinking plenty of fresh, pure water is important to maintaining a healthy body and a healthy lifestyle. Water is important to maintaining optimal levels of health. If you think you need more water, try substituting water for less healthy beverages like soda and coffee.
Am I able to maintain my optimal body weight?
Gaining weight without trying to is often a sign of a poor diet. Following a healthy diet, and getting plenty of regular exercise, is the only way to lose weight and keep it off.
Do I limit the amount of salt, sugar, alcohol and caffeine in my diet?
While all of these elements are fine in moderation, excessive amounts of any of these four can indicate a serious problem with your diet. It is important to limit the amount of unhealthy elements in any diet.
There are a number of factors that go into creating a healthy diet, and it is important to evaluate the current state of your diet before embarking on a plan for healthier eating.
There are several questions you should ask yourself when evaluating the healthiness (or lack thereof) of your current eating plan!
Do I eat a wide variety of foods?
Variety is one of the most important hallmarks of a healthy diet, since no one food contains all the nutrients needed by the human body. It is important to eat foods from all the major food groups, including grains and breads, fruits and vegetables, milk and dairy products, meats, beans and nuts.
If you find yourself avoiding some food groups, such as vegetables for instance, it may be time to look for a healthier diet.
Do I recognize the importance of cereals, breads and other grain products?
Eating a wide variety of grain based products is important to a healthy diet. Grains and cereals contain a large number of important nutrients, including high levels of dietary fiber.
It is important to choose whole grain products as often as possible, since whole grain products like wheat bread contain more nutrients than more refined white bread and similar products. When eating cereal, it is a good idea to choose whole grain varieties, or those that are enriched with vitamins and minerals.
Do I eat lots of fruits and vegetables?
Many people do not eat sufficient servings of fruits and vegetables every day. Most experts recommend eating between 5 and 9 servings of fruits and vegetables every day, roughly equivalent to 2 cups of fruit and 2 ½ cups of vegetables.
When shopping for vegetables and fruits, it is important to choose a good variety of dark green, dark red, orange and yellow varieties. That is because different colored fruits and vegetables contain a variety of different nutrients, including vitamin C, vitamin A and beta carotene.
Do I eat a good breakfast every morning?
Breakfast, or the absence of it, is often a good indicator of the state of your diet. If you rush out of the house every morning and grab a donut at the local convenience store, chances are your diet can use some work. A healthy breakfast provides a foundation for the rest of the day, helps you avoid cravings and provides much needed nutrition.
Do I choose low fat foods over higher fat alternatives?
This is also an important question to ask yourself. Low fat alternatives are available for a variety of products, including milk, cheese, meats and more.
One part of following a healthy, low fat diet is avoiding prepared foods whenever possible, since prepared foods tend to have higher amounts of fat and sodium than fresh foods.
It is also important to control the amount of fat that is added at the table. Adding things like butter, sour cream and heavy sauces is a sure way to ruin an otherwise healthy meal. Even healthy foods like salads can be sabotaged by the addition of high fat salad dressings. Try using lower fat alternatives like flavored vinegars instead.
Do I drink plenty of water?
Drinking plenty of fresh, pure water is important to maintaining a healthy body and a healthy lifestyle. Water is important to maintaining optimal levels of health. If you think you need more water, try substituting water for less healthy beverages like soda and coffee.
Am I able to maintain my optimal body weight?
Gaining weight without trying to is often a sign of a poor diet. Following a healthy diet, and getting plenty of regular exercise, is the only way to lose weight and keep it off.
Do I limit the amount of salt, sugar, alcohol and caffeine in my diet?
While all of these elements are fine in moderation, excessive amounts of any of these four can indicate a serious problem with your diet. It is important to limit the amount of unhealthy elements in any diet.
How To Find Really Healthy Food in the Grocery Store
Do you really know what is healthy food?
We all try and stick to choosing healthy items when grocery shopping or eating out, but how well do we really know our foods? Discover how to find out about reading between the lines, what to look out for in labels and how to dine out healthily.
When shopping in your local supermarket, it's very easy to be attracted to colourful aisles filled with crisps and chocolates. It can sometimes take a lot of will power to resist grabbing a few treats...especially if you are food shopping on an empty stomach!
So the logical choice is to head for the aisles that sell 'healthy' food. But how genuinely healthy is the food that you are buying? It looks healthy, it sounds healthy, but you may actually find that it contains 'hidden' fats, salts and sugars. In short, anything BUT healthy!
Fat free? Sugar free? Calorie free?
Phrases such as 'fat free' and sugar free' sound great in theory, but a closer inspection may be needed. A claim such as 'fat free' usually means that in order for the item to be 'fat free', something else has to be added to make it taste edible.
So check the label at the back to see what has been added to make up for the lack of fat. The product could be significantly high in sugar, and so, even if the product is fat free, it will probably be packed full of calories. The same goes for products boasting a low number of calories or no sugar at all. Again, check the back label because the fat content may be very high.
Also check to see whether the nutritional information relates to the portion size or if it's per 100g. When cooking a meal, think in terms of portion size to get a better idea of how much fat and calories each person will really be consuming.
We all try and stick to choosing healthy items when grocery shopping or eating out, but how well do we really know our foods? Discover how to find out about reading between the lines, what to look out for in labels and how to dine out healthily.
When shopping in your local supermarket, it's very easy to be attracted to colourful aisles filled with crisps and chocolates. It can sometimes take a lot of will power to resist grabbing a few treats...especially if you are food shopping on an empty stomach!
So the logical choice is to head for the aisles that sell 'healthy' food. But how genuinely healthy is the food that you are buying? It looks healthy, it sounds healthy, but you may actually find that it contains 'hidden' fats, salts and sugars. In short, anything BUT healthy!
Fat free? Sugar free? Calorie free?
Phrases such as 'fat free' and sugar free' sound great in theory, but a closer inspection may be needed. A claim such as 'fat free' usually means that in order for the item to be 'fat free', something else has to be added to make it taste edible.
So check the label at the back to see what has been added to make up for the lack of fat. The product could be significantly high in sugar, and so, even if the product is fat free, it will probably be packed full of calories. The same goes for products boasting a low number of calories or no sugar at all. Again, check the back label because the fat content may be very high.
Also check to see whether the nutritional information relates to the portion size or if it's per 100g. When cooking a meal, think in terms of portion size to get a better idea of how much fat and calories each person will really be consuming.
Healthy Eating Shopping List
Healthy eating starts with careful planning and organization. Since fresh produce has a very limited shelf life, regular grocery shopping is a must. Creating a menu for the week and writing out a shopping list will save you time and money; while helping you stick to healthy recipes. Local health food stores and farmer markets are very money-wise solutions. Plus, frequent visits will allow you expand your culinary horizons as well as mingle with other health-concerned people.
Healthy eating means using fresh ingredients and gentle cooking methods without adding any artificial ingredients and fats. Healthy eating requires a lot of cooking, since take-out food often contains too many refined fats and artificial seasonings. However, with modern appliances you will discover that cooking is no longer an annoying chore reserved for special occasions, but an exciting part of everyday life.
So which products should we buy when we actually decide to begin eating healthy food? Here’s what your weekly shopping list should include.
Vegetables. All vegetables should be eaten young, when they are tender and not coarse. Vegetables are best bought from fresh food markets or seasonal, when they are sold in boxes or baskets. Supermarket vegetables are often genetically modified or have been picked green and ripened in boxes when traveling long distances. Sprouts and brightly colored vegetables contain the most vitamins and antioxidants.
Fruits. Again, the trick is to buy seasonal fruit, since exotic fruits have often traveled long distances and ripened in their boxes, not on trees. Local, naturally ripened or, better yet, organic fruit are the best choice for the health-conscious cook.
Herbs. Aromatic herbs and spices can be used fresh or dried. The best idea is to plant the aromatic herbs in pots on your window and use them fresh whenever you need them. To preserve flavor, you can buy spices whole and use them freshly ground.
Cheese. Although cheese is quite rich in fats, cheese is a great source of vitamins and minerals. Buy only fresh cheeses in small quantities and try to eat them at once, since gourmet cheeses don’t have a lengthy shelf life.
Eggs. Buy only organic or free-range eggs, and shake them before buying to ensure freshness.
Fish and shellfish. The best way to buy fish is fresh and unfrozen. Again, most of the fish in supermarkets comes from fish farms where it is fed with artificial substances, and this fish cannot be used in healthy recipes. Pink salmon and other popular kinds of fish will most likely come from a fish farm. Shellfish is a more healthy choice, since shrimp, for example, does not live in chemically polluted water. When you boil mussels, discard those that do not open.
Meat. For truly healthy eating purposes it’s better to skip meat entirely, since it’s almost impossible to find meat that comes from an environmentally and health conscious farmer. Most of the meat in supermarkets has enormous quantities of growth hormones and antibiotics. The best meat for use in healthy recipes comes from small farming communities or organic farms.
Grains. Whole wheat and whole grains should become a staple of your healthy eating routine, because many healthy ingredients are contained in the grain shell. Rice is the only exclusion from the rule, because, even though the rice grain shell is removed, many nutritional elements still remain in the rice grain.
What we eat become a part of us. So make your kitchen a starting point for your new healthy eating habits, and enjoy preparing healthy meals.
Healthy eating means using fresh ingredients and gentle cooking methods without adding any artificial ingredients and fats. Healthy eating requires a lot of cooking, since take-out food often contains too many refined fats and artificial seasonings. However, with modern appliances you will discover that cooking is no longer an annoying chore reserved for special occasions, but an exciting part of everyday life.
So which products should we buy when we actually decide to begin eating healthy food? Here’s what your weekly shopping list should include.
Vegetables. All vegetables should be eaten young, when they are tender and not coarse. Vegetables are best bought from fresh food markets or seasonal, when they are sold in boxes or baskets. Supermarket vegetables are often genetically modified or have been picked green and ripened in boxes when traveling long distances. Sprouts and brightly colored vegetables contain the most vitamins and antioxidants.
Fruits. Again, the trick is to buy seasonal fruit, since exotic fruits have often traveled long distances and ripened in their boxes, not on trees. Local, naturally ripened or, better yet, organic fruit are the best choice for the health-conscious cook.
Herbs. Aromatic herbs and spices can be used fresh or dried. The best idea is to plant the aromatic herbs in pots on your window and use them fresh whenever you need them. To preserve flavor, you can buy spices whole and use them freshly ground.
Cheese. Although cheese is quite rich in fats, cheese is a great source of vitamins and minerals. Buy only fresh cheeses in small quantities and try to eat them at once, since gourmet cheeses don’t have a lengthy shelf life.
Eggs. Buy only organic or free-range eggs, and shake them before buying to ensure freshness.
Fish and shellfish. The best way to buy fish is fresh and unfrozen. Again, most of the fish in supermarkets comes from fish farms where it is fed with artificial substances, and this fish cannot be used in healthy recipes. Pink salmon and other popular kinds of fish will most likely come from a fish farm. Shellfish is a more healthy choice, since shrimp, for example, does not live in chemically polluted water. When you boil mussels, discard those that do not open.
Meat. For truly healthy eating purposes it’s better to skip meat entirely, since it’s almost impossible to find meat that comes from an environmentally and health conscious farmer. Most of the meat in supermarkets has enormous quantities of growth hormones and antibiotics. The best meat for use in healthy recipes comes from small farming communities or organic farms.
Grains. Whole wheat and whole grains should become a staple of your healthy eating routine, because many healthy ingredients are contained in the grain shell. Rice is the only exclusion from the rule, because, even though the rice grain shell is removed, many nutritional elements still remain in the rice grain.
What we eat become a part of us. So make your kitchen a starting point for your new healthy eating habits, and enjoy preparing healthy meals.
Healthy Eating or Calorie Counting?
If you’re going to eat healthily, you don’t just need to balance your diet: it’s no good eating just the right proportion of carbohydrate, protein and fat if you’re still eating far too much food! That’s why food labels also tell you how many calories the food contains, so you can limit your calorie intake and make sure not to consume too many in a day.
The amount of calories you will need varies from person to person, depending on your gender, age, build, what kind of work you do, and all sorts of other factors. As a rough guide, though, women need about 2,000 calories per day to function properly, while men need around 2,500. A good way to organise this is to have 500 calories for breakfast, 500 for lunch and 1,000 for dinner – as men and women tend to eat together in the evenings, a man may find it easiest to eat a large lunch in order to get his extra 500 calories. In practice, you will probably want to keep each meal a hundred calories or so under these amounts, to allow for a modest amount of snacking.
The world is full of fad diets, but this is one that works: combined with exercise, there is simply no way for calorie-counting to fail, provided you have the willpower to stick with it. The reason that there are so many ways out there to ‘lose weight fast’ is that many people, unfortunately, find it hard to make themselves count calories. One tip: if you find it annoying to add up how many calories you’re putting in food, you might find it easier to work out and write down how many calories there are in the meals you make regularly. This will allow you to plan better and have some days where you don’t need to worry about what you’re putting in the food.
The amount of calories you will need varies from person to person, depending on your gender, age, build, what kind of work you do, and all sorts of other factors. As a rough guide, though, women need about 2,000 calories per day to function properly, while men need around 2,500. A good way to organise this is to have 500 calories for breakfast, 500 for lunch and 1,000 for dinner – as men and women tend to eat together in the evenings, a man may find it easiest to eat a large lunch in order to get his extra 500 calories. In practice, you will probably want to keep each meal a hundred calories or so under these amounts, to allow for a modest amount of snacking.
The world is full of fad diets, but this is one that works: combined with exercise, there is simply no way for calorie-counting to fail, provided you have the willpower to stick with it. The reason that there are so many ways out there to ‘lose weight fast’ is that many people, unfortunately, find it hard to make themselves count calories. One tip: if you find it annoying to add up how many calories you’re putting in food, you might find it easier to work out and write down how many calories there are in the meals you make regularly. This will allow you to plan better and have some days where you don’t need to worry about what you’re putting in the food.
Healthy Eating For Life
We have all heard and read probably a thousand times about the importance of healthy eating. We have been encouraged time and time again to trade fast food meals for meals full of fruits and vegetables. For most of us, healthy eating is a matter of changing the habits we have carried for years. How amazing would it be if we did our children a favor and helped them to establish healthy eating patterns from the time of their birth?
I'm confident that the generation behind us would grow up much healthier and in much less need of major diet or fitness alterations in their adult years. The more we teach our children about the importance of healthy eating and the more we provide healthy options for them to eat, the better off they will be.
One of the biggest reasons that parents do not take the time to provide healthy meals for their children is lack of time. I mean really, who has the time to prepare a home cooked meal filled with fresh fruits and vegetables, lean proteins and whole grains every night? My suggestion to all busy parents is to realize how important the health of your children is. Only as you begin to make their health a priority will you fight for ways to provide healthy eating for them.
Establishing healthy eating patterns for children can be as simple as making some easy substitutions in your grocery shopping and menu planning. Trade whole milk for lowfat or skim milk and only get reduced fat yogurts or ice creams. Go for whole grain crackers and breads rather than filling your cart or their lunch boxes with potato chips or unhealthy snack crackers. Start their day off with healthy eating by only purchasing cereals and oatmeals that are low in sugar and high in essential vitamins and minerals.
Healthy eating is a matter of making better food choices. The next time your children beg you to get them fast food, do so only under the condition that they must choose from the healthier chicken or salad items on the menu. Look for ways to compromise as you bring healthy eating principles into your family. As the parent it is your responsibility to make sure that your children are developing healthy eating habits. There is no better time to do this than now. Your kids will thank you one day when they are still eating healthy as adults.
I'm confident that the generation behind us would grow up much healthier and in much less need of major diet or fitness alterations in their adult years. The more we teach our children about the importance of healthy eating and the more we provide healthy options for them to eat, the better off they will be.
One of the biggest reasons that parents do not take the time to provide healthy meals for their children is lack of time. I mean really, who has the time to prepare a home cooked meal filled with fresh fruits and vegetables, lean proteins and whole grains every night? My suggestion to all busy parents is to realize how important the health of your children is. Only as you begin to make their health a priority will you fight for ways to provide healthy eating for them.
Establishing healthy eating patterns for children can be as simple as making some easy substitutions in your grocery shopping and menu planning. Trade whole milk for lowfat or skim milk and only get reduced fat yogurts or ice creams. Go for whole grain crackers and breads rather than filling your cart or their lunch boxes with potato chips or unhealthy snack crackers. Start their day off with healthy eating by only purchasing cereals and oatmeals that are low in sugar and high in essential vitamins and minerals.
Healthy eating is a matter of making better food choices. The next time your children beg you to get them fast food, do so only under the condition that they must choose from the healthier chicken or salad items on the menu. Look for ways to compromise as you bring healthy eating principles into your family. As the parent it is your responsibility to make sure that your children are developing healthy eating habits. There is no better time to do this than now. Your kids will thank you one day when they are still eating healthy as adults.
Get Your Vitamins Naturally When Possible
There’s no doubt that there are times when supplemental vitamins are a good idea, but the best way to get your daily requirements of all vitamins is to consume them naturally. The problem is that most people don’t eat enough of the right foods to get all the vitamins needed to keep your body healthy.
One of the strikes against getting the right vitamins through diet alone is time. It simply takes time to stop for breakfast, lunch and even dinner. Another is the sheer availability of fast food. Most people are filled with the need to grab something to eat on the go.
Arguably the biggest strike against eating right is simply habit. We tend to grab a package of chips instead of an apple or banana for a mid-morning snack. A donut and coffee could easily be replaced by a muffin and fruit juice or milk, but we tend to crave those less healthy foods. Take a minute to consider some sources of vitamins that could easily be part of your daily food intake. You may be surprised at easy a few substitutions could be.
• Orange or apple juice instead of one soda a day. You’ll be surprised at how quickly you develop a taste for the juice. With this one change, you’re greatly increasing your intake of Vitamin C, needed to keep your immune system healthy. Not only that, apple juice provides a pick-me-up very similar to the caffeine rush some people look for.
• Bake it, broil it or eat it raw. We tend to fry so many foods – including the popular potato. Instead of French Fries at your next meal, choose a tossed salad or baked potato. Unless counting calories is an issue, slather on the dressing or sour cream to make it more appealing. The bottom line is that baked or raw veggies are generally higher in vitamins than their fried counterparts.
• Breakfast cereals are often fortified with vitamins – even those “good” cereals. Choose foods fortified with vitamins instead of those “empty” calories to help get the vitamins you need to keep you going throughout the day. Manufacturers are meeting the demands for “food-to-go” with cereal bars and other nutritious foods that are rich in vitamins.
At the end of the day, most people simply don’t eat right. If you measure the intake of vitamins over the course of a typical day, you’ll probably find that you’re not getting all the vitamins you need. When that’s the case, find good vitamins in the form of tablets, chews or other supplements as the next step.
One of the strikes against getting the right vitamins through diet alone is time. It simply takes time to stop for breakfast, lunch and even dinner. Another is the sheer availability of fast food. Most people are filled with the need to grab something to eat on the go.
Arguably the biggest strike against eating right is simply habit. We tend to grab a package of chips instead of an apple or banana for a mid-morning snack. A donut and coffee could easily be replaced by a muffin and fruit juice or milk, but we tend to crave those less healthy foods. Take a minute to consider some sources of vitamins that could easily be part of your daily food intake. You may be surprised at easy a few substitutions could be.
• Orange or apple juice instead of one soda a day. You’ll be surprised at how quickly you develop a taste for the juice. With this one change, you’re greatly increasing your intake of Vitamin C, needed to keep your immune system healthy. Not only that, apple juice provides a pick-me-up very similar to the caffeine rush some people look for.
• Bake it, broil it or eat it raw. We tend to fry so many foods – including the popular potato. Instead of French Fries at your next meal, choose a tossed salad or baked potato. Unless counting calories is an issue, slather on the dressing or sour cream to make it more appealing. The bottom line is that baked or raw veggies are generally higher in vitamins than their fried counterparts.
• Breakfast cereals are often fortified with vitamins – even those “good” cereals. Choose foods fortified with vitamins instead of those “empty” calories to help get the vitamins you need to keep you going throughout the day. Manufacturers are meeting the demands for “food-to-go” with cereal bars and other nutritious foods that are rich in vitamins.
At the end of the day, most people simply don’t eat right. If you measure the intake of vitamins over the course of a typical day, you’ll probably find that you’re not getting all the vitamins you need. When that’s the case, find good vitamins in the form of tablets, chews or other supplements as the next step.
Getting a Healthy Breakfast
Breakfast, like any other meal of the day, needs proper planning. No longer is it planned independently of the other meals. The three meals should be planned as a unit and balanced against the daily body requirement with enough allowance for good health.
A light breakfast must necessarily be followed be a substantial meal, while a heavy breakfast must be followed by a light lunch. If both breakfast and lunch are light, then a heavy dinner is needed.
Like all meals, breakfast must be planned to include food nutrients not provided for or inadequately found in the two other meals to complete the essential body requirements for the day.
Too often, skimpy breakfasts are blamed in lack of time. Considering that one-fourth to one-third of the day’s requirements is served at breakfast, the need for planning ahead is doubly justified.
Breakfast mean to break the fast of several hours.
The factors affecting the nature of the breakfast menu will depend upon age, sex, weight, health, and kind of activities of the individual family members. Other factors to consider are the amount of time allotted for its preparation by one or several family members, or by a hired helper and how light, moderate, or heavy other meals are intended to be. Family custom may have to contend with all of these, although strictly speaking, this must not prevail upon the more important factors.
Breakfast should always include a raw fruit because this contains more vitamins and minerals than cooked ones. Fresh ripe fruits have a rich mellow aroma that can stimulate even the most delicate appetite. It should be taken as the first course of the meal for the same reason.
Fresh eggs are good breakfast food because they are rich in complete protein, fat, iron, calcium, phosphorus, vitamins A & B, and niacin. They are also easy to prepare and digest. They can be fried, poached, soft-cooked, hard-cooked, scrambled, or prepared as an omelet.
Rice and other cereals are the main fuel contributors in breakfast. Rice is cooked plain or sautéed in small amount of fat and garlic. Corn broiled and buttered is a practical American way that can be adopted anywhere where corn is available.
Milk is the almost complete food and is welcome at any meal. At breakfast, milk is popular as a beverage or taken with coffee, chocolate, oatmeal, and other cereals. Milk should be bought from sanitary and reliable sources. Fresh milk is safer if pasteurized before serving.
Breakfast breads may be in the form of rolls, buns, loafbread, biscuits, waffles, or hot cakes. Breads can be toasted and served with butter or fruit jam like strawberry. Waffles, hotcakes, and French toast are good for heavy and substantial breakfast. Rolls with butter and jam, jelly, or marmalade are suitable for heavy breakfast, too, especially if taken with a heavy protein dish and chocolate.
A light breakfast must necessarily be followed be a substantial meal, while a heavy breakfast must be followed by a light lunch. If both breakfast and lunch are light, then a heavy dinner is needed.
Like all meals, breakfast must be planned to include food nutrients not provided for or inadequately found in the two other meals to complete the essential body requirements for the day.
Too often, skimpy breakfasts are blamed in lack of time. Considering that one-fourth to one-third of the day’s requirements is served at breakfast, the need for planning ahead is doubly justified.
Breakfast mean to break the fast of several hours.
The factors affecting the nature of the breakfast menu will depend upon age, sex, weight, health, and kind of activities of the individual family members. Other factors to consider are the amount of time allotted for its preparation by one or several family members, or by a hired helper and how light, moderate, or heavy other meals are intended to be. Family custom may have to contend with all of these, although strictly speaking, this must not prevail upon the more important factors.
Breakfast should always include a raw fruit because this contains more vitamins and minerals than cooked ones. Fresh ripe fruits have a rich mellow aroma that can stimulate even the most delicate appetite. It should be taken as the first course of the meal for the same reason.
Fresh eggs are good breakfast food because they are rich in complete protein, fat, iron, calcium, phosphorus, vitamins A & B, and niacin. They are also easy to prepare and digest. They can be fried, poached, soft-cooked, hard-cooked, scrambled, or prepared as an omelet.
Rice and other cereals are the main fuel contributors in breakfast. Rice is cooked plain or sautéed in small amount of fat and garlic. Corn broiled and buttered is a practical American way that can be adopted anywhere where corn is available.
Milk is the almost complete food and is welcome at any meal. At breakfast, milk is popular as a beverage or taken with coffee, chocolate, oatmeal, and other cereals. Milk should be bought from sanitary and reliable sources. Fresh milk is safer if pasteurized before serving.
Breakfast breads may be in the form of rolls, buns, loafbread, biscuits, waffles, or hot cakes. Breads can be toasted and served with butter or fruit jam like strawberry. Waffles, hotcakes, and French toast are good for heavy and substantial breakfast. Rolls with butter and jam, jelly, or marmalade are suitable for heavy breakfast, too, especially if taken with a heavy protein dish and chocolate.
Cholesterol Facts
With all the news and warnings about the dangers of high cholesterol, many people view cholesterol as a “bad” substance that should be eliminated completely from our lives. In truth, cholesterol serves some important functions in the body. In order to understand how cholesterol affects the body, one must first understand what cholesterol is.
Cholesterol is a waxy substance that is attached to the fats in our bloodstream and is present in all of the cells of the body. Cholesterol comes from food that we eat, as well as being manufactured directly by the liver. Cholesterol is an important regulator in the bloodstream, as it helps to regulate the formation of many cells as well as hormones. However, to have too high or too low of a cholesterol count in the blood can be a very dangerous factor, often leading to a heart attack or a stroke. Although cholesterol is prevalent in the blood stream, it cannot dissipate in the blood. The cholesterol maneuvers throughout the body attached to lipids (fats).
There are two main types of cholesterol. The first type is called LDL cholesterol, and the other is HDL cholesterol. LDL cholesterol, otherwise known as low-density lipoprotein, is considered the “dangerous” cholesterol. LDL cholesterol can build up on the artery walls. Over time this plaque build-up blocks blood flow, reducing circulation and causing stress and damage to the heart. This raises blood pressure, and eventually leads to heart disease or a heart attack. Individuals that have higher levels of LDL run a much higher risk of having heart disease. Although LDL is affected by genetics, there are several precautions that individuals can take towards keeping safe LDL levels.
The other form of cholesterol is HDL, or high-density lipoprotein. HDL is considered the “good” cholesterol. HDL cholesterol is important for the body to have as this type of cholesterol helps filter out LDL cholesterol from the lining of the arteries, as well as transporting fat in the bloodstream (triglycerides) to the liver so that it can be excreted from the body. It is believed that even having high levels of HDL is safe, as it can help protect one's heart from a heart attack or stroke. Low counts of HDL could potentially lead to a heart attack and stroke, however this is rare for people eating a western-style diet, which is typically high in both forms of cholesterol.
Most of the cholesterol in our bodies comes from the foods we eat. Foods high in fats, particularly saturated and trans fats, contribute to high levels of LDL cholesterol. Meat and dairy products are the main sources of LDL cholesterol, while leafy vegetables, fruits, and nuts are more nutritious alternatives that have higher levels of HDL cholesterol. While genetics does play a role in cholesterol levels, a change in diet is the most effective way to lower dangerous cholesterol levels, and reduce your risk of heart disease and associated health problems.
Certain natural substances found in Vasacor, including plant sterols, fish oils, and policosanol have been shown in numerous clinical studies to be highly effective in promoting healthy cholesterol levels, particularly when combined with a healthy diet and exercise. If you are concerned about your cholesterol levels, now is the time to make a change, and Vasacor can help.
Cholesterol is a waxy substance that is attached to the fats in our bloodstream and is present in all of the cells of the body. Cholesterol comes from food that we eat, as well as being manufactured directly by the liver. Cholesterol is an important regulator in the bloodstream, as it helps to regulate the formation of many cells as well as hormones. However, to have too high or too low of a cholesterol count in the blood can be a very dangerous factor, often leading to a heart attack or a stroke. Although cholesterol is prevalent in the blood stream, it cannot dissipate in the blood. The cholesterol maneuvers throughout the body attached to lipids (fats).
There are two main types of cholesterol. The first type is called LDL cholesterol, and the other is HDL cholesterol. LDL cholesterol, otherwise known as low-density lipoprotein, is considered the “dangerous” cholesterol. LDL cholesterol can build up on the artery walls. Over time this plaque build-up blocks blood flow, reducing circulation and causing stress and damage to the heart. This raises blood pressure, and eventually leads to heart disease or a heart attack. Individuals that have higher levels of LDL run a much higher risk of having heart disease. Although LDL is affected by genetics, there are several precautions that individuals can take towards keeping safe LDL levels.
The other form of cholesterol is HDL, or high-density lipoprotein. HDL is considered the “good” cholesterol. HDL cholesterol is important for the body to have as this type of cholesterol helps filter out LDL cholesterol from the lining of the arteries, as well as transporting fat in the bloodstream (triglycerides) to the liver so that it can be excreted from the body. It is believed that even having high levels of HDL is safe, as it can help protect one's heart from a heart attack or stroke. Low counts of HDL could potentially lead to a heart attack and stroke, however this is rare for people eating a western-style diet, which is typically high in both forms of cholesterol.
Most of the cholesterol in our bodies comes from the foods we eat. Foods high in fats, particularly saturated and trans fats, contribute to high levels of LDL cholesterol. Meat and dairy products are the main sources of LDL cholesterol, while leafy vegetables, fruits, and nuts are more nutritious alternatives that have higher levels of HDL cholesterol. While genetics does play a role in cholesterol levels, a change in diet is the most effective way to lower dangerous cholesterol levels, and reduce your risk of heart disease and associated health problems.
Certain natural substances found in Vasacor, including plant sterols, fish oils, and policosanol have been shown in numerous clinical studies to be highly effective in promoting healthy cholesterol levels, particularly when combined with a healthy diet and exercise. If you are concerned about your cholesterol levels, now is the time to make a change, and Vasacor can help.
Amazing Antioxidants
The prefix 'anti' means against, in opposition to, or corrective in nature. In this case, the 'anti' in antioxidant describes the effect these chemicals have against oxidants.
Oxidants, usually referred to as 'free radicals' are produced as a natural by-product of the millions of biochemical processes undertaken by the body every minute. The same life-giving oxygen that supports all the functions of the body creates these harmful by-products which cause cell damage, usually to DNA, fats and proteins.
Free radicals also enter the body through external influences such as exposure to the sun, pesticides and other kinds of environmental pollution. In addition, their levels are increased by mental and physical stress, the consumption of alcoholic beverages, unhealthy foods, and cigarette smoke.
In much the same way as oxidation causes rust on cars, oxidation inside the body causes a breakdown of cells. If the amount of free radical oxidation in the body is allowed to rise to an unhealthy level, it can result in extensive damage to cellular components and can accelerate the ageing process.
More importantly, it may contribute to a wide range of degenerative illnesses and reduce the body's ability to deal with other problems, including cardiovascular malfunction, eye disease, and cancer.
Additionally, it may result in a compromised immune system, leading to immunological disorders and a lessening of the body's ability to heal wounds and overcome infections. Some studies indicate possible links to arthritis and similar chronic conditions.
Antioxidants counter these effects by binding with free radicals before they can cause damage. They then convert them into non-damaging biochemical substances, assisting enormously with the reparation of cellular damage.
Certain antioxidant enzymes are produced within the body. The most well known of these are catalase, superoxide dismutase and glutathione:
Catalase coverts hydrogen peroxide into water and oxygen.
Superoxide dismutase breaks antioxidants down into hydrogen peroxide.
Glutathione is a detoxifying agent, changing the form of toxins so that they are easily eliminated by the body.
Other antioxidants can be consumed through the diet. Some of the better known include the antioxidant vitamins beta-carotene, vitamin B6, vitamin C and vitamin E.
Minerals such as selenium, zinc, glutathione and co-enzyme Q10 may also have antioxidant properties, and so may flavonoids such as cranberry, some amino acids, plus organic extracts from milk thistle and the tree known as ginkgo biloba.
A diet rich in fresh fruits and vegetables provides a large supply of these anti-oxidants, to help eliminate damaging free radicals. The highest concentrations are found in fruits and leafy green vegetables, such as carrots, orange and red peppers, spinach and tomatoes.
Cooking can destroy some antioxidants and interfere with the body's ability to absorb them, so eating raw vegetables and fruit, and including sprouts in the diet can help. Steaming vegetables as opposed to frying, microwaving or boiling is also a good idea.
Antioxidants are best taken in combination, since single antioxidants, such as vitamin E, need other vitamins in order to work as an effective antioxidant. Food and natural supplements may therefore provide the most bio-available source of antioxidants. Natural products from the rain forests of the world are some of the best sources of natural antioxidants ever found. Fruits like the acai berry are amazing the health world because of the wide range and high number of antioxidants they contain, making them a perfect source of antioxidants. It’s no wonder that the acai berry has been dubbed one of the top 10 “superfoods” in the world.
Oxidants, usually referred to as 'free radicals' are produced as a natural by-product of the millions of biochemical processes undertaken by the body every minute. The same life-giving oxygen that supports all the functions of the body creates these harmful by-products which cause cell damage, usually to DNA, fats and proteins.
Free radicals also enter the body through external influences such as exposure to the sun, pesticides and other kinds of environmental pollution. In addition, their levels are increased by mental and physical stress, the consumption of alcoholic beverages, unhealthy foods, and cigarette smoke.
In much the same way as oxidation causes rust on cars, oxidation inside the body causes a breakdown of cells. If the amount of free radical oxidation in the body is allowed to rise to an unhealthy level, it can result in extensive damage to cellular components and can accelerate the ageing process.
More importantly, it may contribute to a wide range of degenerative illnesses and reduce the body's ability to deal with other problems, including cardiovascular malfunction, eye disease, and cancer.
Additionally, it may result in a compromised immune system, leading to immunological disorders and a lessening of the body's ability to heal wounds and overcome infections. Some studies indicate possible links to arthritis and similar chronic conditions.
Antioxidants counter these effects by binding with free radicals before they can cause damage. They then convert them into non-damaging biochemical substances, assisting enormously with the reparation of cellular damage.
Certain antioxidant enzymes are produced within the body. The most well known of these are catalase, superoxide dismutase and glutathione:
Catalase coverts hydrogen peroxide into water and oxygen.
Superoxide dismutase breaks antioxidants down into hydrogen peroxide.
Glutathione is a detoxifying agent, changing the form of toxins so that they are easily eliminated by the body.
Other antioxidants can be consumed through the diet. Some of the better known include the antioxidant vitamins beta-carotene, vitamin B6, vitamin C and vitamin E.
Minerals such as selenium, zinc, glutathione and co-enzyme Q10 may also have antioxidant properties, and so may flavonoids such as cranberry, some amino acids, plus organic extracts from milk thistle and the tree known as ginkgo biloba.
A diet rich in fresh fruits and vegetables provides a large supply of these anti-oxidants, to help eliminate damaging free radicals. The highest concentrations are found in fruits and leafy green vegetables, such as carrots, orange and red peppers, spinach and tomatoes.
Cooking can destroy some antioxidants and interfere with the body's ability to absorb them, so eating raw vegetables and fruit, and including sprouts in the diet can help. Steaming vegetables as opposed to frying, microwaving or boiling is also a good idea.
Antioxidants are best taken in combination, since single antioxidants, such as vitamin E, need other vitamins in order to work as an effective antioxidant. Food and natural supplements may therefore provide the most bio-available source of antioxidants. Natural products from the rain forests of the world are some of the best sources of natural antioxidants ever found. Fruits like the acai berry are amazing the health world because of the wide range and high number of antioxidants they contain, making them a perfect source of antioxidants. It’s no wonder that the acai berry has been dubbed one of the top 10 “superfoods” in the world.
All About Fats
With the low carbohydrate craze, many people have turned their attention to fats. They eat more of it and think its fine. Depending on what kind of fat you are consuming and how much of it you take in, fats can be beneficial or detrimental to your health.
There are three main types of fat. They are saturated, unsaturated and trans fats. Saturated fats come mainly from animal sources such as meat and dairy. At room temperature, saturated fats are solid. Unsaturated fats come mainly from plant sources such as olives and nuts and contain no cholesterol. They are liquid (oil) at room temperature. Unsaturated fats are broken down further in monounsaturated (one double bond) and polyunsaturated (more than one double bond).
You might be asking yourself what a fat is saturated or unsaturated with. A fat molecule (without getting into too much chemistry) is made up of carbon atoms that have hydrogen atoms attached to them.
In saturated fats, all carbon atoms have a single bond to another carbon atom and are also bonded to hydrogen atoms. In unsaturated fats, not all carbons are saturated with hydrogens so double bonds form between carbons. Depending on what carbon the double bond is formed determines the fat's properties.
Trans fat is man made fat. It is made by taking an unsaturated fat and putting hydrogen through it in a process called hydrogenation. Trans fat is very bad for your health. Whole saturated fat increases LDL (bad) cholesterol and very slightly increases HDL (good) cholesterol, trans fat increases LDL cholesterol and decreases HDL cholesterol.
There are three main types of fat. They are saturated, unsaturated and trans fats. Saturated fats come mainly from animal sources such as meat and dairy. At room temperature, saturated fats are solid. Unsaturated fats come mainly from plant sources such as olives and nuts and contain no cholesterol. They are liquid (oil) at room temperature. Unsaturated fats are broken down further in monounsaturated (one double bond) and polyunsaturated (more than one double bond).
You might be asking yourself what a fat is saturated or unsaturated with. A fat molecule (without getting into too much chemistry) is made up of carbon atoms that have hydrogen atoms attached to them.
In saturated fats, all carbon atoms have a single bond to another carbon atom and are also bonded to hydrogen atoms. In unsaturated fats, not all carbons are saturated with hydrogens so double bonds form between carbons. Depending on what carbon the double bond is formed determines the fat's properties.
Trans fat is man made fat. It is made by taking an unsaturated fat and putting hydrogen through it in a process called hydrogenation. Trans fat is very bad for your health. Whole saturated fat increases LDL (bad) cholesterol and very slightly increases HDL (good) cholesterol, trans fat increases LDL cholesterol and decreases HDL cholesterol.
All About Carbohydrates
Normally carbohydrates are found in all foods except meat products. Recently, some diets have recommended stripping out all carbohydrates from what you eat. Many companies have bought into this and among other things, have introduced low-carb breads. Limiting bad carbohydrates such as sugar from your diet is a positive step but going further and refusing to eat fruits and whole grains can potentially deprive you of cancer fighting foods.
Carbohydrates can be broken down into two main categories; simple and complex. Sodas, candy and even fruits contain simple sugars while whole grains, fruits and cereals contain complex carbs. The main difference between the two groups are their chemical structures. Simple sugars are made up of a few sugar molecules while complex carbs are made up of hundreds and even thousands of these molecules put together. In you body, the end product of both is glucose.
Another difference between the two is the time needed to digest. If you consume 100 calories of simple sugars, your body can digest it a lot faster than if you eat the same amount of calories that are made of complex carbs. This is because simple sugars are closer to the end product than complex carbs which need more time to digest. Therefore if you take the meal of simple sugars, you will be hungrier sooner than if you ate the meal made of complex carbs. Making a habit of drinking soda and eating candy can add up to a lot of calories at the end of the day.
Studies have shown that simple sugars contribute to obesity and diabetes, especially in children. It has also been shown that eating the good carbs can shield you from many types of cancers. So next time you pick up the magazine about the newest low carb claim, throw it away and grab an apple.
Carbohydrates can be broken down into two main categories; simple and complex. Sodas, candy and even fruits contain simple sugars while whole grains, fruits and cereals contain complex carbs. The main difference between the two groups are their chemical structures. Simple sugars are made up of a few sugar molecules while complex carbs are made up of hundreds and even thousands of these molecules put together. In you body, the end product of both is glucose.
Another difference between the two is the time needed to digest. If you consume 100 calories of simple sugars, your body can digest it a lot faster than if you eat the same amount of calories that are made of complex carbs. This is because simple sugars are closer to the end product than complex carbs which need more time to digest. Therefore if you take the meal of simple sugars, you will be hungrier sooner than if you ate the meal made of complex carbs. Making a habit of drinking soda and eating candy can add up to a lot of calories at the end of the day.
Studies have shown that simple sugars contribute to obesity and diabetes, especially in children. It has also been shown that eating the good carbs can shield you from many types of cancers. So next time you pick up the magazine about the newest low carb claim, throw it away and grab an apple.
All About Protein
Proteins are very important to our bodies. It isn't just for bodybuilders who use them to gain muscle mass. Those who are sick use them to rebuild damaged tissue and even in normal states, our body uses protein for many different tasks.
Proteins are made of amino acids that are folded together. There are essential amino acids - those that our body cannot make, and non essential amino acids - those that our body can make. Proteins that are made up of all the essential amino acids are said to be complete while those that lack in one or more essential amino acid are incomplete. Complete proteins come from sources such as meat, eggs, cheese, dairy and soy. Incomplete proteins come mainly from vegetable sources with the one exception being soy.
The ideal source should be complete proteins. For most people that isn't a problem. If you are worried about fat intake, try lean cuts of beef, chicken and turkey. For vegetarians whose main source comes from incomplete proteins, getting a variety of vegetables and whole grains throughout the day will ensure that all essential amino acids are consumed. Also, using soy protein (which is the only complete vegetable source of protein) is very beneficial.
Proteins are made of amino acids that are folded together. There are essential amino acids - those that our body cannot make, and non essential amino acids - those that our body can make. Proteins that are made up of all the essential amino acids are said to be complete while those that lack in one or more essential amino acid are incomplete. Complete proteins come from sources such as meat, eggs, cheese, dairy and soy. Incomplete proteins come mainly from vegetable sources with the one exception being soy.
The ideal source should be complete proteins. For most people that isn't a problem. If you are worried about fat intake, try lean cuts of beef, chicken and turkey. For vegetarians whose main source comes from incomplete proteins, getting a variety of vegetables and whole grains throughout the day will ensure that all essential amino acids are consumed. Also, using soy protein (which is the only complete vegetable source of protein) is very beneficial.
A Juicy, Fun Way To Take Your Vitamins
While kids want great taste, you want to give them the vitamins, minerals and fiber their growing bodies need. Serve watermelon and you can both be happy.
Watermelon is a fun, nutritious way to make sure active kids don't get dehydrated; it's 92 percent water.
A two-cup serving of watermelon is an excellent source of vitamins A, B6 and C, and it provides 7 percent of the recommended daily value of potassium, with only 80 calories.
Watermelon is fat-free and also contains fiber. Its beautiful red color comes from all-natural lycopene, an antioxidant that can help keep kids' bodies healthy.
Watermelon can be eaten at any meal, breakfast, lunch or dinner, and it's a wonderful snack for the whole family. Delicious on its own, watermelon is a fantastic ingredient in recipes, too. Previously just a summertime treat, tasty watermelon is now available year-round.
A watermelon carving makes a great addition to a kids' party buffet, and the birthday boy or girl can help make it. The salad inside can be as simple as a mixture of blueberries, seedless green grapes and balls of watermelon, cantaloupe and honeydew melon. It's colorful and kids love it.
Carving Instructions for Watermelon Fish
Slice 1/4 inch off the bottom lengthwise to provide a stable base.
With a melon baller, cut half circles over half the top of the watermelon in a rectangular shape, remove and set aside. This piece will be used for the top fin and tail.
Scoop out the flesh.
Cut out the tail shape and the melon balled fin-piece from the rectangular piece set aside earlier. Attach the fin and tail with sturdy, round toothpicks.
Cut out eyes using a melon baller. Trim around the outside of the eye socket, then place it back in, rind side out.
For the mouth, point a paring knife at a downward angle above the stem and slice through 3 inches on either side of the stem, cutting through the rind. Push out the mouth from the inside. For the side fin, cut 3 cuts into the side using the melon baller to make the curves on the back of the fin. Then slice straight cuts to form the top and bottom of the fin.
Watermelon is a fun, nutritious way to make sure active kids don't get dehydrated; it's 92 percent water.
A two-cup serving of watermelon is an excellent source of vitamins A, B6 and C, and it provides 7 percent of the recommended daily value of potassium, with only 80 calories.
Watermelon is fat-free and also contains fiber. Its beautiful red color comes from all-natural lycopene, an antioxidant that can help keep kids' bodies healthy.
Watermelon can be eaten at any meal, breakfast, lunch or dinner, and it's a wonderful snack for the whole family. Delicious on its own, watermelon is a fantastic ingredient in recipes, too. Previously just a summertime treat, tasty watermelon is now available year-round.
A watermelon carving makes a great addition to a kids' party buffet, and the birthday boy or girl can help make it. The salad inside can be as simple as a mixture of blueberries, seedless green grapes and balls of watermelon, cantaloupe and honeydew melon. It's colorful and kids love it.
Carving Instructions for Watermelon Fish
Slice 1/4 inch off the bottom lengthwise to provide a stable base.
With a melon baller, cut half circles over half the top of the watermelon in a rectangular shape, remove and set aside. This piece will be used for the top fin and tail.
Scoop out the flesh.
Cut out the tail shape and the melon balled fin-piece from the rectangular piece set aside earlier. Attach the fin and tail with sturdy, round toothpicks.
Cut out eyes using a melon baller. Trim around the outside of the eye socket, then place it back in, rind side out.
For the mouth, point a paring knife at a downward angle above the stem and slice through 3 inches on either side of the stem, cutting through the rind. Push out the mouth from the inside. For the side fin, cut 3 cuts into the side using the melon baller to make the curves on the back of the fin. Then slice straight cuts to form the top and bottom of the fin.
A Nutritious Diet while Traveling
Sticking to a nutritious diet while traveling can be one of the more difficult things to do. However, if you learn how to make smart choices, a healthy diet is really not that difficult. It’s probably not the best time in which to start a healthy diet, but if you are currently making healthy choices in your foods already, modifying your diet slightly to accommodate travel, is not as difficult as it first may seem.
If you are traveling by airplane, your diet may have to include airplane food, which can often be of poor nutritional value, depending on the selection. When you book your flight, ask about your food options, ask if a vegetarian dish is available? Vegetarian dishes are sometimes more nutritional in this case, but it really depends on what they may be serving. If you can, eat a larger meal before your flight, so that you don’t have to eat the entire meal that is served, to feel full.
When driving or taking a bus, you may be tempted to stop at fast food restaurants and eat the meals found there. Avoid this whenever possible! If you’re on vacation, you may wish to splurge a tiny bit, but having fast food more than once during a week can really be bad for your health. If you must, choose the healthiest options available, like chicken breasts and diet soda.
Also, remember that you can take your own meals when traveling. Carrying a loaf of whole-wheat bread or pita wraps, some lean lunchmeat, and low-fat cheese in a cooler is a great way to avoid high-fat and high-cholesterol junk food meals. These are much better choices and you’ll save a lot of money as well. Call ahead to ask if there will be a refrigerator in your hotel room.
Lastly, make smart choices when you eat out. If you choose salads or pasta get the dressing on the side and ask about low-carb options. In fact, many places print these dieting options directly in the menu for the health-conscious people. Control your portions by ordering lunch menu sizes or splitting the meal in have and getting a doggie bag, and you’ll be well on your way to healthy eating, even away from home.
Yes, eating healthy foods when you travel can be a challenge. However, your health is worth it. Eating meals high in nutrition will also assist in fighting illnesses that you are likely to encounter when traveling and you will find yourself more alert so that you can enjoy your trip.
If you are traveling by airplane, your diet may have to include airplane food, which can often be of poor nutritional value, depending on the selection. When you book your flight, ask about your food options, ask if a vegetarian dish is available? Vegetarian dishes are sometimes more nutritional in this case, but it really depends on what they may be serving. If you can, eat a larger meal before your flight, so that you don’t have to eat the entire meal that is served, to feel full.
When driving or taking a bus, you may be tempted to stop at fast food restaurants and eat the meals found there. Avoid this whenever possible! If you’re on vacation, you may wish to splurge a tiny bit, but having fast food more than once during a week can really be bad for your health. If you must, choose the healthiest options available, like chicken breasts and diet soda.
Also, remember that you can take your own meals when traveling. Carrying a loaf of whole-wheat bread or pita wraps, some lean lunchmeat, and low-fat cheese in a cooler is a great way to avoid high-fat and high-cholesterol junk food meals. These are much better choices and you’ll save a lot of money as well. Call ahead to ask if there will be a refrigerator in your hotel room.
Lastly, make smart choices when you eat out. If you choose salads or pasta get the dressing on the side and ask about low-carb options. In fact, many places print these dieting options directly in the menu for the health-conscious people. Control your portions by ordering lunch menu sizes or splitting the meal in have and getting a doggie bag, and you’ll be well on your way to healthy eating, even away from home.
Yes, eating healthy foods when you travel can be a challenge. However, your health is worth it. Eating meals high in nutrition will also assist in fighting illnesses that you are likely to encounter when traveling and you will find yourself more alert so that you can enjoy your trip.
10 Small Steps To Improve Your Health
Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.
"Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change."
Here are 10 to try:
1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.
2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day.
5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.
8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.
9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.
"Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change."
Here are 10 to try:
1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.
2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day.
5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.
8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.
9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.
10 Diet Rules You Can Break
There are actually diet rules out there that are meant to be broken? Yes, recently many dated diet guidelines and myths are up for speculation. You’ve probably heard all these silly rules before, but experts weigh-in on the worthiness of these supposed truisms - most of which won't help you lose weight or make dieting any easier.
10 Food Rules You Can Ignore:
1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn't matter.
2. It's best to eat at the same times every day. Eat when you're hungry, not when the clock says it's time to eat.
3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey.
4. Dietary fat keeps you feeling full longer, so you'll eat less. Fat does take longer to digest, but it will not help you control your appetite. Foods likely to fight off hunger the longest are protein foods, followed by carbohydrates, then fats.
5. When you blow your diet, you might as well wait until the next day to get back on track. Nothing could be farther from the truth- always try to get right back on track with your next meal.
6. Refusing food at a party or when visiting is rude. Turning down food that you know will blow your diet is socially acceptable.
7. Skipping a meal every now and then will help you lose. Skipping a meal means you will be so hungry at the next meal that you are likely to overeat. This can also help lead to a slowdown of your metabolism.
8. Bread is fattening, nuts are fattening, pasta is fattening. Whole-wheat bread/pasta is a great source of nutrients, and it won't make you gain weight more than any other food with the same number of calories.
9. All calories are equal. This is somewhat true, however; you'll get more nutrients from a 100-calorie apple than from a 100-calorie portion of white bread. Choose healthier items if you are losing weight, or controlling your hunger.
10. If you don't clean your plate, you're wasting food. If you just don't feel right leaving the table until you've cleaned your plate, underestimate your hunger and put less food on your plate to begin with, or you may overeat.
Don’t believe everything you hear! Much of it is just superstition. Now you can tell your friends the real truth. In the end, nutrition experts say, many of the food and dieting rules we hold dear are meant to be broken - without guilt!
10 Food Rules You Can Ignore:
1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn't matter.
2. It's best to eat at the same times every day. Eat when you're hungry, not when the clock says it's time to eat.
3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey.
4. Dietary fat keeps you feeling full longer, so you'll eat less. Fat does take longer to digest, but it will not help you control your appetite. Foods likely to fight off hunger the longest are protein foods, followed by carbohydrates, then fats.
5. When you blow your diet, you might as well wait until the next day to get back on track. Nothing could be farther from the truth- always try to get right back on track with your next meal.
6. Refusing food at a party or when visiting is rude. Turning down food that you know will blow your diet is socially acceptable.
7. Skipping a meal every now and then will help you lose. Skipping a meal means you will be so hungry at the next meal that you are likely to overeat. This can also help lead to a slowdown of your metabolism.
8. Bread is fattening, nuts are fattening, pasta is fattening. Whole-wheat bread/pasta is a great source of nutrients, and it won't make you gain weight more than any other food with the same number of calories.
9. All calories are equal. This is somewhat true, however; you'll get more nutrients from a 100-calorie apple than from a 100-calorie portion of white bread. Choose healthier items if you are losing weight, or controlling your hunger.
10. If you don't clean your plate, you're wasting food. If you just don't feel right leaving the table until you've cleaned your plate, underestimate your hunger and put less food on your plate to begin with, or you may overeat.
Don’t believe everything you hear! Much of it is just superstition. Now you can tell your friends the real truth. In the end, nutrition experts say, many of the food and dieting rules we hold dear are meant to be broken - without guilt!
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