NUTRITION

Nutrition 101: Iron

2009-07-23T19:12:00.001-07:00

Common names

* Iron

Recommended Intake

* Males 19+: 8 mg/day
* Females 19-50: 18 mg/day
* Females 51+: 8 mg/day

What's Iron for?

* Required for formation of hemoglobin in the blood and myoglobin in the muscle, both of which carry oxygen to cells
* Involved in energy metabolism and the immune system
* Helps regulate cell growth and differentiation
* Prevents iron deficiency anemia

Best Food sources

* Animal sources: red meat, organ meats, fish, poultry, eggs
* Plant sources: beans, lentils, whole and enriched grains, green leafy vegetables, dried fruits

Note that animal sources are better absorbed than plant sources, but the absorption of plant sources can be improved by consuming vitamin C-containing foods at the same time

posted by...nagarjuna...july 24th..

Nutrition 101: Iodine

2009-07-23T19:10:00.001-07:00

Common names

* Iodine

Recommended Intake

* Males and Females ≥ 19 years: 150 ug/day

What's Iodine for?

* Required for the production of thyroid hormones, which control energy metabolism
* Prevents goiters and cretinism (mental and physical retardation)

Best Food sources

* Iodized salt, seafood, iodine-fortified bread, dairy products

posted by...nagarjuna..july 24th..

Nutrition 101: Fluoride

2009-07-23T19:09:00.000-07:00

Common names

* Fluoride

Recommended Intake

* Males ≥ 19 years: 4 mg/day
* Females ≥ 19 years: 3 mg/day

What's Fluoride for?

* Plays a role in bone health by contributing to bone mineralization
* Prevents tooth decay and cavities

Best Food sources

* Found in most water, soil, plants, and animals
* Particularly good sources are water (not bottled), tea, and seafood
* Also found in toothpaste

posted by...nagarjuna..july 24th..

Nutrition 101: Copper

2009-07-23T19:08:00.002-07:00

Common names

* Copper

Recommended Intake

* Males and females ≥ 19 years: 900 ug/day

What's Copper for?

* Structural component of many enzyme systems
* Allows iron to function in the body, thereby preventing iron deficiency anemia
* Protects against free radicals by acting as an antioxidant
* Required for the health of bones, lungs, and blood vessels
* Helps heal wounds

Best Food sources

* Legumes, fish, liver, shellfish, whole grains, cocoa powder, cereal and cereal products, green vegetables

posted by...nagarjuna..july 24th..

Nutrition 101: Chromium

2009-07-23T19:08:00.001-07:00

Common names

* Chromium

Recommended Intake

* Males 19-50 yrs: 35 ug/day
* Males 51+ yrs: 30 ug/day
* Females 19-50 yrs: 25 ug/day
* Females 51+ yrs: 20 ug/day

What's Chromium for?

* Maintains normal blood sugar levels by increasing the effectiveness of insulin as part of Glucose Tolerance Factor

Best Food Sources

* Meat (especially liver), peas, beans, cheese, whole grains, brewer's yeast, red wine

posted by...nagarjuna..july 24th..

Nutrition 101: Calcium

2009-07-23T19:07:00.000-07:00

Common names

* Calcium

Recommended Intake

* Males and females 19-50 yrs: 1000 mg/day
* Males and females 51-70 yrs: 1200 mg/day

What's Calcium for?

* Involved in bone and teeth structure
* Aids in muscle contraction, blood clotting, blood vessel contraction and dilation, secretion of enzymes and hormones, and nerve function
* Protects against osteopenia, osteoporosis, and hypertension
* May play a role in preventing high blood cholesterol, diabetes, colon cancer, and obesity

Best Food sources

* Dairy products, such as milk, yogurt, and cheese
* Kale, Chinese cabbage, broccoli, mustard and turnip greens, bok choy, parsley, watercress, some seaweeds
* Canned fish with the bones in
* Calcium fortified juice, soy milk, tofu, and cereals

posted by...nagarjuna...july 24th..

Nutrition 101: Folate

2009-07-23T19:06:00.000-07:00

Common names

* Folate, Folic Acid, Folacin, Pteroylglutamic Acid (PGA)

Recommended Intake

* Males & Females ≥ 19 years: 400 ug/day

Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.
What's Folate for?

* Part of an enzyme complex that assists in releasing energy from food
* Reduces risk of brain and spinal cord damage during first weeks of pregnancy
* Helps ensure proper cell division and red blood cell formation occurs
* Involved in converting vitamin B12 to its metabolically active form
* Defends against anemia and cancer

Best Food sources

* Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products

posted by...nagarjuna...july 24th...

Nutrition 101: Choline

2009-07-23T19:05:00.000-07:00

Common names

* Choline

Recommended Intake

* Males ≥ 19 years: 550 mg/day
* Females ≥ 19 years: 425 mg/day

What's Choline for?

* Structural component of the phosphatidylcholine, which is essential for the structure of cell membranes
* Involved in the production of acetylcholine, a neurotransmitter
* Serves as a precursor for betaine, which may be useful in preventing cardiovascular disease

Best Food sources

* Dairy, eggs, peanuts, soya, liver, cauliflower, iceberg lettuce

posted by...nagarjuna...july 24th..

Nutrition 101: Biotin

2009-07-23T19:04:00.000-07:00

Common names

* Biotin

Recommended Intake

* Males and Females ≥ 19 years: 30 ug/day

What's Biotin for?

* Involved in the release of energy from carbohydrates, fat, and protein
* Assists in fatty acid synthesis
* Essential in gluconeogenesis, the breakdown of protein for energy during starvation
* Part of B vitamin utilization

Best Food sources

* Very widespread in foods
* Particularly abundant in egg yolk, meat, fish, soybeans, dairy, whole grains, and dark green vegetables
* Synthesized in the GI tract by intestinal microorganisms, but not enough to be the sole source

posted by,....nagarjuna...july 24th..

Nutrition 101: Pantothenic Acid

2009-07-23T19:03:00.000-07:00

Common names

* Pantothenic Acid, Pantothenate, Vitamin B5

Recommended Intake

* Males & Females ≥ 19 years: 5 mg/day

What's Pantothenic Acid for?

* Helps convert food into energy as part of Coenzyme A (CoA)
* Involved in vitamin utilization
* Assists in nerve function

Best Food sources

* Found in most animal and plant foods, such as beef, poultry, whole grains, legumes, tomatoes, broccoli, potatoes

posted by...nagarjuna...july 24th..

Nutrition 101: Vitamin B12

2009-07-23T19:02:00.000-07:00

Common names

* Vitamin B12, Cyanocobalamin, Cobalamin

Recommended Intake

* Males & Females ≥ 19 years: 2.4 ug/day

Because 10 to 30% of older people may malabsorb food-bound B12, it is advisable for those older than 50 years to meet their recommendation mainly by consuming foods fortified with B12 or a supplement containing B12.
What's Vitamin B12 for?

* Helps release energy from carbohydrates, fat, and protein
* Activates the metabolically active form of folate
* Prevents anemia
* Involved in nervous system maintenance, blood cell formation, and bone metabolism

Best Food sources

* Meat, poultry, fish, eggs, milk and milk products
* Found in vitamin B12 fortified foods, such as breakfast cereals

posted by...nagarjuna...july 24th..

Nutrition 101: Vitamin B6

2009-07-23T19:01:00.002-07:00

Common names

* Vitamin B6, pyridoxine, pyridoxal, pyridoxamine

Recommended Intake

* Males 19-50 years: 1.3 mg/day
* Males 51+ years: 1.7 mg/day
* Females 19-50 years: 1.3 mg/day
* Females 51+ years: 1.5 mg/day

What's Vitamin B6 for?

* Part of carbohydrate and protein metabolism
* Assists in the formation of the vitamin niacin from tryptophan
* Involved in immune and nervous system function
* Prevents anemia by playing a part in iron transport and metabolism
* Maintains normal blood sugar levels
* Maintains normal homocysteine levels, thereby reducing risk of heart disease

Best Food sources

* Meats, fish, poultry, beans, eggs, potatoes, some fruits and vegetables like watermelon and bananas

posted by...nagarjuna..july 24th..

Nutrition 101: Niacin

2009-07-23T19:01:00.001-07:00

Common names

* Niacin, Nicotinic Acid, Nicotinamide / Niacinamide

Recommended Intake

* Males ≥ 19 years: 16 mg/day
* Females ≥ 19 years: 14 mg/day

Note: Niacin can be made in the body from tryptophan (an amino acid), thus the recommended intake for niacin assumes that some niacin will be obtained from tryptophan

What's Niacin for?

* Releases energy from carbohydrates, protein, and fat in food
* Involved in the maintenance of mucous membranes, skin, and the gastrointestinal tract
* Assists in nerve function and blood circulation
* Regulates appetite
* Prevents pellagra, a disease that causes diarrhea, dermatitis, dementia, and even death

Best Food sources

* Because niacin can be made from tryptophan, which is found in protein, any diet high in protein will not likely be lacking in niacin
* Niacin is found in meat, liver, poultry, fish, beans, nuts, whole and enriched grains, peas, mushrooms, asparagus, and leafy green vegetables

posted by...nagarjuna...july 24th..

Nutrition 101: Riboflavin

2009-07-23T19:00:00.001-07:00

Common names

* Riboflavin, Vitamin B2

Recommended Intake

* Males ≥ 19 years: 1.3 mg/day
* Females ≥ 19 years: 1.1 mg/day

What's Riboflavin for?

* Required for the release of energy from carbohydrates, fat, and protein for use in the body
* Involved in iron transport and metabolism
* Plays a role in mucous membrane and skin functions

Best Food sources

* Best source is dairy products
* Also found in whole and enriched grain and cereal products, dark green leafy vegetables, liver, beef, lamb, eggs, and nutritional yeast

posted by....nagarjuna...july 24th...

Nutrition 101: Thiamin

2009-07-23T18:58:00.002-07:00

Common names

* Thiamin, Thiamine, Vitamin B1

Recommended Intake

* Males ≥ 19 years: 1.2 mg/day
* Females ≥ 19 years: 1.1 mg/day

What's Thiamin for?

* Involved in obtaining energy from carbohydrates
* Assists in nervous system, heart, and muscle function
* Regulates appetite

Best Food sources

* Occurs in many foods in small amounts, but is not found in refined foods
* Particularly abundant in pork, seafood, pinto beans, wheat germ, whole and enriched grains, potatoes, tomato juice, watermelon, and oranges

posted by..nagarjuna...july 24th..

Nutrition 101: Vitamin K

2009-07-23T18:58:00.001-07:00

Common names

* Vitamin K

Recommended Intake

* Males ≥ 19 years: 120 ug/day
* Females ≥ 19 years: 90 ug/day

What's Vitamin K for?

* Plays an important role in blood clotting, thereby preventing hemorrhagic disease
* Involved in the synthesis of bone proteins

Best Food sources

* Main sources are green leafy vegetables, cabbage, and beef liver
* Found to a lesser extent in milk, eggs, meats, cereals, and other fruits and vegetables

posted by...nagarjuna...july 24th..

Nutrition 101: Vitamin E

2009-07-23T18:56:00.000-07:00

Common names

* Vitamin E, Tocopherol, Alpha-tocopherol

Recommended Intake

* Males and females ≥ 19 years: 15 mg/day

What's Vitamin E for?

* Acts as an antioxidant, scavenging for free radicals that can damage cells and contribute to cardiovascular disease and cancer
* Contributes to immune function and DNA repair

Best Food sources

* Vegetables oils (such as those in salad dressings and margarine), especially wheat germ oil
* Fortified cereals
* Green leafy vegetables, nuts, beans, and whole grains

posted by ...nagarjuna...july 24th..

Nutrition 101: Vitamin D

2009-07-23T18:55:00.002-07:00

Common names

* Vitamin D, Calciferol, Cholecalciferol

Recommended Intake

* Males and females 19-50 yrs: 5 ug/day (200 IU/day)
* Males and females 51-70 yrs: 10 ug/day (400 IU/day)
* Males and females > 70 yrs: 15 ug/day (600 IU/day)

Note: these intakes assume no vitamin D is being synthesized in the body from sunlight
What's Vitamin D for?

* Maintains levels of calcium and phosphorous in the body, thus assisting in bone and teeth formation
* Prevents bone deformation diseases, such as rickets in children and osteomalacia in adults
* Assists in immune function, cell growth, and fetal development
* Lately, it has been shown to lower cancer risk

Best Food sources

* Synthesized in the skin upon exposure to the UV rays in sunlight
* Fatty fish sources, such as cod liver oil, salmon, tuna, sardines, and mackerel
* Milk and some breakfast cereals are fortified with vitamin D
* Egg yolk, beef liver, swiss cheese

posted by...nagarjuna...july 24th..

Nutrition 101: Vitamin C

2009-07-23T18:55:00.001-07:00

Common names

* Vitamin C, Ascorbic Acid

Recommended Intake

* Males ≥ 19 years: 90 mg/day
* Females ≥ 19 years: 75 mg/day

What's Vitamin C for?

* Protects against the harmful effects of free radicals (an antioxidant)
* Assists in the formation of collagen, which is important for the health of blood vessels and gums, development of bones and teeth, and wound healing
* Helps resist infection, preventing and treating the common cold
* Has been found to decrease risk of cancer, heart disease, cataracts, and other diseases

Best Food sources

* Fruit and vegetables. Particularly excellent sources are red bell peppers, kiwi, oranges, broccoli, strawberries, tomato juice, watermelon, potatoes, bananas, and carrots

posted by ...nagarjuna...july 24th...

Nutrition 101: Vitamin A

2009-07-23T18:50:00.000-07:00

Common names

* Vitamin A, Retinol, Retinal, Retinoic acid, Carotene

Recommended Intake

* Males ≥ 19 years: 900 ug/day
* Females ≥ 19 years: 700 ug/day

What's Vitamin A for?

* Vital for vision, particularly night vision
* Repairs tissue and bone
* Involved in reproduction and fetal development
* Helps the immune system to fight off infections from bacteria and viruses

Best Food sources

* Whole eggs, milk products, beef liver
* Non-fat and low-fat dairy products. They are fortified with vitamin A to replace what is lost in fat removal
* Dark greens and rich yellow / orange fruit and vegetables, especially carrots, cantaloupes and sweet potatoes

posted by..nagarjuna...july 24th..

Exercise, period

2009-07-23T09:32:00.000-07:00

easy weight loss tips

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

posted by...nagarjuna....july 23rd

Keep a food journal

2009-07-23T09:31:00.000-07:00

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

posted by,......nagarjuna..july 23rd..

Watch for the sugary drinks

2009-07-23T09:30:00.000-07:00

easy weight loss tips

Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

posted by...nagarjuna...july 23rd...

Understand Food Claims and Labels

2009-07-23T09:29:00.000-07:00

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

posted by...nagarjuna..july 23rd...

Don't be overly-restrictive

2009-07-23T09:28:00.000-07:00

easy weight loss tips

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

posted by...nagarjuna...july 23rd..

Go for wholesome fresh foods

2009-07-23T09:27:00.001-07:00

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

posted by...nagarjuna...july 23rd...

Do not Skip Meals

2009-07-23T09:25:00.000-07:00

easy weight loss tips

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

posted by nagarjuna...july 23rd..

Watch for Portion Size

2009-07-23T09:24:00.000-07:00

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

posted by...nagarjuna..july 23rd..

Eat at least 5 servings of fruits and vegetables per day

2009-07-23T09:23:00.000-07:00

easy weight loss tips
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

posted by...nagarjuna...july 23rd..

BMR (Basal Metabolic Rate)

2009-07-23T09:22:00.000-07:00

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

posted by...nagarjuna...july 23rd..

Red meat is bad for health

2009-07-23T09:20:00.000-07:00

#

I often hear people saying that they do not eat red meat. When I ask why they don't, or even what they consider to be red meat, the answers vary dramatically.

It is true that some studies have linked red meat with increased risk of heart disease, partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fats than the same serving size of chicken thigh with skin. It is true that poultry like chicken and turkey is naturally lower in saturated fats. But it is only true IF you do not eat the skin.

It is a nutrition myth, however, that red meat is altogether bad for your health. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops.

posted by...nagarjuna..july 23rd..

Skipping meals can help lose weight

2009-07-23T09:19:00.002-07:00

Many people think that by skipping a meal, they will be eating less food and therefore lose weight. As we now know, this is a nutrition myth. People who think skipping meals means weight loss do not understand how our bodies work.

If you skip a meal, your body will think that you are in starvation mode and therefore slow down the metabolism to compensate. You then tend to overeat at the next meal. Often, skipping a meal and then eating too much at the next one means that you have a higher total caloric intake than if you just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep your blood sugar balanced.

posted by...nagarjuna...july 23rd..

Eating for 2 is necessary during pregnancy

2009-07-23T09:19:00.001-07:00

Energy requirements vary among individuals. Unfortunately, the idea that pregnancy is an ice cream free-for-all is a nutrition myth. It is generally recommended that pregnant women increase their daily intake by 100 kcal in the first trimester and 300 kcal in the second and third trimesters. An extra snack before bedtime consisting of a fruit, a serving of milk or yogurt, and a few biscuits is often enough.

A daily prenatal multivitamin supplement is often recommended during pregnancy, but not a daily bowl of ice cream!

posted by..nagarjuna..july 23rd..

Avoid nuts as they are fattening

2009-07-23T09:18:00.000-07:00

Yes, it's true that nuts are quite calorically dense. Fifteen cashews, for instance, deliver 180 kilocaleries! On top of that, it is very tough not to overeat these tasty snacks. But if you can restrain yourself from overeating them, nuts can be a part of a healthy diet.

It's a nutrition myth that nuts should be avoided. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols, all of which have been shown to lower LDL cholesterol.

In 2003, the FDA approved a health claim for seven kinds of nuts stating that "scientific evidence suggests but does not prove that eating 1.5 ounces (45 grams) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.

posted by...nagarjuna..july 23rd...

Avoid carbohydrate to lose weight

2009-07-23T09:17:00.000-07:00

The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, you can lose weight. Unfortunately, this is just another nutrition myth.

Many low-carb diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.

The truth is that low-carb diets are also often calorie-restricted! Followers only eat an average of 1000 - 1400 calories daily, compared to an average intake of 1800 - 2200 calories for most people. To lose one pound a week, you only need to eat 500 fewer calories per day in your normal diet. Therefore, it doesn't matter if you eat a high- or low-carb diet, you will lose weight if you decrease your caloric intake to less than needed to maintain your weight.

posted by...nagarjuna...july 23rd...

Avoid seafood to lower blood cholesterol

2009-07-23T09:16:00.000-07:00

I still can't believe it, but I heard this nutrition myth from my own doctor! In fact, the dietary cholesterol found in seafood and other meats has little effect on blood cholesterol in most people. Saturated fats and trans fatty acids are the most important factors that raise blood cholesterol.

Saturated fats are usually found in meat products and packaged foods, and trans fatty acids are found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.

posted by...nagarjuna..july 23rd...

Brown Eggs are more nutritious than White Eggs

2009-07-23T09:15:00.002-07:00

Contrary to a widely believed nutrition myth, eggshell color has nothing to do with the quality, flavor, nutritive value, cooking characteristics, or shell thickness of an egg. The eggshell color only depends upon the breed of the hen.

According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".

posted by...nagarjuna..july 23rd...

Brown Sugar is better than White Sugar

2009-07-23T09:15:00.001-07:00

The brown sugar sold at grocery stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar every day, the mineral content difference between brown sugar and white sugar is absolutely insignificant. The idea that brown and white sugar have big differences is another common nutrition myth.

posted by...nagarjuna...july 23rd...

All Fats are bad

2009-07-23T09:14:00.001-07:00

It's a long-held nutrition myth that all fats are bad. But the fact is, we all need fat. Fats aid nutrient absorption and nerve transmission, and they help to maintain cell membrane integrity - to name just a few of their useful purposes. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers.

Not all fats are created equal. Some fats can actually help promote good health, while others increase the risk for heart disease. The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats).

posted by..nagarjuna..july 23rd..

Sugar Causes Diabetes

2009-07-23T09:11:00.000-07:00

The most common nutrition myth is probably that sugar causes diabetes. If you have diabetes, you do need to watch your sugar and carbohydrate intake, with the help of your Registered Dietitian, to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause you to develop the disease. The main risk factors for Type 2 diabetes are a diet high in calories, being overweight, and an inactive lifestyle.

posted by...nagarjuna...july 23rd

PCBs - Is Farmed Salmon safe to eat?

2009-07-21T23:11:00.001-07:00

(HealthCastle.com)We've had a lot of questions lately regarding the safety of farmed salmon and PCBs. On one hand, the American Heart Association recommends eating fish and fish products to prevent heart disease. On the other hand, recent media reports claim that some fish and farmed salmon contain toxic substances. We will discuss a few major reports and some background information about farmed salmon and PCBs so that you can make a sound decision.
What are PCBs?

Polychlorinated biphenyls (PCBs) are mixtures of up to 209 individual chlorinated compounds (known as congeners). There are no known natural sources of PCBs. PCBs are either oily liquids or solids that are colorless to light yellow. PCBs have been used as coolants and lubricants in transformers, capacitors, and other electrical equipment because they don't burn easily and are good insulators. The manufacture of PCBs was banned in the U.S. in 1979 because of evidence they build up in the environment and can cause harmful health effects. However, PCBs persist in the environment. Fish absorb PCBs from contaminated sediments and from their food.
Farmed Salmon have always been under the gun

* David Suzuki Foundation: In January 2001, BBC News produced a program "Warnings from the Wild, The Price of Salmon." The program cited a pilot study conducted by Dr. Easton with the David Suzuki Foundation. The study found that farmed salmon and the feed they were given appeared to have a much higher level of contamination with respect to PCBs, organo-chlorine pesticides, and polybrominated diphenyl ethers than did wild salmon. It concluded contamination in farm fish comes seems to from the feed.

* EWG Report: In July 2003, the Environmental Working Group (EWG) released a report stating that farmed salmon purchased in the United States contain the highest level of PCBs in the food supply system. In the report, EWG reported that farmed salmon have 16 times the PCBs found in wild salmon, 4 times the levels in beef, and 3.4 times the levels in other seafood. EWG recommends that consumers choose wild instead of farmed salmon, and they should eat an 8 oz serving of farmed salmon no more than once a month.

* Science Journal: In January 2004, the journal Science warned that farmed salmon contain 10 times more toxins (PCBs, dioxin, etc.) than wild salmon. The study recommends that farmed salmon should be eaten only once a month, or perhaps only every two months, as they pose cancer risks to the human beings.

Why do Farmed Salmon contain more PCBs than Wild Salmon?

* Fishmeal/Feed: Studies found that the fishmeal fed to farmed salmon is highly contaminated with PCBs
* Farmed salmon are "fatter": Farmed salmon are generally bigger in size and contain more fat than wild salmon. PCBs are stored in fat and remain there for an extended period of time, so farmed salmon contain more PCBs.

Are there Government Guidelines on PCBs?

The average level of PCBs in salmon is 0.027 ppm (parts per million)

* FDA: The current Food and Drug Administration limit of PCBs in all fish is 2 ppm

* Health Canada: The current Health Canada guideline for PCBs in fish is 2 ppm.

* EPA: The Environmental Protection Agency guideline on PCBs is much stricter. They recommend that fish with PCB levels between 0.024 to 0.048 ppm should be eaten up to a maximum of 8 oz a month.

What does this means? There is an obvious discrepancy in the limits set by various health agencies. Dr Mark Woodin of Tufts University noted that the strict EPA guidelines are based on the amount of PCBs that are thought to be capable of causing one additional cancer case in 100,000 people over a 70-year lifetime.

posted by..nagarjuna...july 22nd

Can eating Salmon help lower your blood cholesterol?

2009-07-21T23:09:00.000-07:00

benefits of eating salmonHigh cholesterol! This term seems to be highly used when dealing with today's health topics! It is the yellowish material in your arteries which narrows the blood vessels. But they are not all bad for you. You can lower the bad type of cholesterol (LDL - low density lipoprotein) and increase the good type of cholesterol (HDL - high density lipoprotein) by altering your diet. LDL is responsible for clogging your blood vessels and HDL helps to "exile" the LDL to the liver where LDL is "destroyed". Hence it is beneficial to have higher level of HDL and less LDL in your blood.

Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, indeed, a type of polyunsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture's Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet!

Moderation is the key. Include salmon (or other fish with high omega-3 content such us sardines and tuna) to your meals occasionally and enjoy its health benefits.

Salmon oil supplements are available on the market. Check with your doctor before consuming these pills as a single pill is more concentrated in Omega 3 fatty acids than 1 serving of salmon.

Caution: Do not take salmon oil supplements if you are taking a blood thinner drug as salmon oil supplements may further thin your blood.

posted by...nagarjuna..july 22nd

Can Curry Help Fight Cancer?

2009-07-21T23:07:00.000-07:00

curry fights cancer(HealthCastle.com) When you think of curry powder, you probably imagine the key ingredient in a delicious Indian meal. But based on current research, curry powder may be much more than a simple and delicious spice: it's shown to play a role in cancer prevention. Mounting evidence indicates that curry powder's anchor spice, turmeric, contains an active compound shown to prevent the progression of certain types of cancer, including colorectal, breast, melanoma, and prostate.

It may come as a surprise to some that curry powder isn't actually a single spice. It's actually a fragrant blend of several herbs and spices. Like any recipe, thousands of curry powder variations exist, but turmeric is almost always in the mix. It is the brightly colored turmeric that lends the familiar golden color to curry powder, and stains the adventurous chef's wooden spoons a bright hue. Turmeric's active compound, curcumin, is a phytonutrient with antioxidant properties, and is the focus of a number of cancer studies. Phytonutrients play a critical role in chronic disease prevention since they are known to improve immune function and can reduce the risk for illnesses such as cancer and heart disease.

Slowing Cancer with Old Ideas and New Science

Using turmeric to treat disease isn't a new idea. In fact, turmeric has been used for centuries in the practice of traditional Chinese and Indian medicine to treat a wide variety of health concerns. But Western scientists have only begun to explore the link between cancer and turmeric in recent years. Researchers at the University of Texas Anderson Cancer Center found that in laboratory mice, curcumin arrested the spread of breast cancer while also reducing the damaging toxic effects of a widely used chemotherapy drug. Other studies suggest that curcumin may be effective in slowing the progression of prostate and colorectal cancers and stopping melanoma growth.

Don't Worry About Curry

With all of this promising research, how can you best reap the benefits of curcumin? While it's too early to make recommendations for curcumin medicinally, it can't hurt to add a few more curry-based dishes to your diet by spicing up recipes with curry powder. Curry powder adds a tasty, distinctive flavor to (literally!) everything from soup to nuts. A simple sauce starring curry powder can lend flavor to a bland baked chicken breast, and roasted butternut squash pureed with a little fat-free yogurt and curry powder is divine. You can prepare a deceptively simple veggie dip using fat-free sour cream and a little curry powder to taste. So crack open your cookbooks and tie on your apron – it's easy to punch up the flavor with curry!

posted by...nagarjuna..july 22nd

Cinnamon and Diabetes

2009-07-21T23:06:00.000-07:00

cinnamon diabetesA New Study found Cinnamon does not improve Diabetes

Researchers in the Netherlands followed 25 post-menopausal women with Type 2 diabetes for 6 weeks. They investigated the effects of cinnamon supplementation on insulin sensitivity, glucose tolerance and blood cholesterol profile in patients with type 2 diabetes. Data showed that 1.5 g of daily cinnamon supplements (Cinnamomum cassia) does not improve all three studied parameters mentioned above. The results were published in the Journal of Nutrition in April 2006.
cinnamon diabetesEditor's Note - Spice or Medicine? Maybe Both!

Don't get discouraged too early! In the past few years, some cinnamon supplements were marketed as the next big star for people with diabetes. This claim probably was based on a 2003 study published in the Diabetes Care journal. Researchers from Pakistan found taking as low as 1 g of cinnamon (also Cinnamomum cassia) for 40 days improved fasting blood glucose, triglycerides, LDL cholesterol and total cholesterol.

Due to the conflicting results, we simply cannot draw a conclusion about any possible benefits of cinnamon at this point. It doesn't hurt to start using more cinnamon spice in your cooking. However, more studies are needed to determine the effectiveness and safety of taking cinnamon supplements.

posted by...nagarjuna...july 22nd

Ginger against Motion Sickness and Nausea

2009-07-21T23:05:00.002-07:00

Ginger is a common spice known for its "stimulating carminative" property throughout the world, especially in Asia. We can cook it in hot dish for its pungent flavor, or eat it raw like the raw ginger marinated with vinegar in Japanese cuisine. Because of its action on promoting gastrointestinal circulation, significant evidence has been brought up of the usefulness of ginger against motion sickness, nausea and vomiting.
Ginger for Motion Sickness and Nausea

Conducted by Svensborg Hospital in Denmark, seasickness trial and clinical study have shown that ginger was as effective as over-the-counter drugs in dealing with motion sickness. It is indeed a safer option that OTC drugs which cause drowsiness. Another clinical study conducted by Department of Anesthesiology at St. Bartholomew's Hospital in London showed that 1g of ginger powder was as effective at preventing postoperative nausea and vomiting as the tranquilizer commonly used by hospitals and much safer.

posted by...nagarjuna...july 22nd

Peanut Butter: Power-Packed Nutrition

2009-07-21T23:05:00.001-07:00

peanut butter nutrition(HealthCastle.com) It turns out that mom had it right all along... a plain old peanut butter sandwich can be part of a healthy lunchbox meal. Portable, inexpensive and protein packed - pair a peanut butter sandwich with an apple and you've got a healthy lunch! Unfortunately, peanut butter has a bad reputation for being full of fat - so it's often crossed off the conscientious shopper's list.

It's no secret that peanut butter is a food to eat in moderation. Even Elvis discovered that too many of his beloved grilled peanut butter and banana sandwiches could widen the waistline. Because it's made from nuts, peanut butter is high in fat (even though most of it is healthy fat) and calories, so a little goes a long way. A one-ounce serving of peanut butter is one level tablespoon, which can be visually estimated as the tip of a woman's thumb.
Spreading Nutrition with Peanut Butter

What makes peanut butter a healthy choice? Not many other foods can boast peanut butter's versatility - it provides a dose of carbohydrates for an energy boost, bundled with the long-lasting satisfaction and full-feeling caused by protein and fat.

Even the fat in peanut butter is beneficial. Most of it is monounsaturated - heart-healthy fat that lowers total cholesterol and LDL (bad cholesterol), while boosting HDL (good cholesterol). Add the benefits of Vitamin E, fiber, niacin, phosphorus, and magnesium - all of which you'll also find in peanut butter - and you've got a simple but super-healthy food. With all these great qualities, no wonder peanut butter was trusted to fuel hungry soldiers as part of US Army rations during WWII.

Recently, there's been a lot of debate about whether "natural" peanut butter is better than the old stand-by. A recent study by the United States Department of Agriculture suggests that there is no reason outside of personal preference to recommend natural over regular peanut butter, since the testing showed an undetectable amount of trans fat in both samples. Samples tested represented eleven commercial peanut butter brands (regular and natural) in addition to freshly ground peanut paste. Both natural and regular peanut butter are healthy choices – as long as you are careful to stop spreading at one serving.

posted by...nagarjuna...july 22nd

Health Benefits of Walnuts

2009-07-21T23:04:00.001-07:00

health benefits of walnuts heart omega 3(HealthCastle.com) Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.
FDA Approved Health Claim for Walnuts

In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). These seven nuts were approved as they are the only kinds that contain less than 4g of saturated fats per 50g.

In response to a petition filed by the California Walnut Commission, the FDA further endorsed the health benefits of walnuts by approving the following health claim in March 2004.

posted by...nagarjuna..july 22nd

Health Benefits of Nuts

2009-07-21T23:03:00.000-07:00

health benefits of nuts heart omega 3Health Benefits of Nuts? Absolutely!

(HealthCastle.com) Most people think that nuts are high in calories and fat... and they are right! Nuts are quite calorically dense. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, nuts can definitely be a part of a healthy diet.

Researchers found that people who eat nuts regularly have lower risks of heart disease. In 1996, the Iowa Women's Healthy Study found that women who ate nuts >4 times a week were 40% less likely to die of heart disease. Two years later, another study conducted by the Harvard School of Public Health found a similar result in another group of women subjects. Furthermore, potential heart health benefits of nuts were also found among men. In 2002, the Physician's Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death.
Go Nuts

Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.

In 2003, the FDA approved the following health claim for 7 kinds of nuts
"Scientific evidence suggests but does not prove that eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

The best approach is to reap the health benefits of eating nuts but not add excessive calories to your daily intake. So instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats and limit your intake of these tasty treats to 1 to 2 oz per day . For instance, instead of adding chocolate chips when making cookies, sprinkle on some nuts. Or instead of making a deli meat sandwich, try a nut butter toast.

posted by..nagarjuna..july 22nd

Flaxseed vs. Flaxseed Oil Pills:

2009-07-21T23:02:00.000-07:00

which one is better?
heart smart diet healthy nutrition

Written by Gloria Tsang, RD
Published in Aug 2006; Updated in May 2008

(HealthCastle.com) Its high content of alpha-linolenic acids has made the ancient flaxseed our modern miracle food. Derived from the plant source, flaxseed offers a vegetarian alternative to provide omega 3 fatty acid. Flaxseed has been shown in many studies to offer heart-healthy benefits by lowering total cholesterol and Low-density Lipoprotein (LDL) cholesterol (the bad cholesterol) levels. Flaxseed may also help lower triglycerides and blood pressure, as well as help keep platelets from becoming sticky therefore reducing the risk of a heart attack.
Flaxseed vs. Flaxseed Oil Pills? Choose Flaxseed.

* Flaxseed has anti-cancerous lignan
Flaxseed oil pills provide a concentrated source of alpha-linolenic acids. However, it does not contain other beneficial ingredients such as fiber and lignan found in the actual flaxseed. Lignan is a type of antioxidant phytoestrogen. Research revealed that lignan in flaxseed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.

* Flaxseed oil pills have high concentration of alpha-linolenic acids, which are linked to prostate cancer
Although still controversial, high intake of alpha-linolenic acids has been linked to higher risk of prostate cancer. Since alpha-linolenic acids is an essential nutrient and cannot be produced by the body, eliminating it from the diet is not recommended. Hence, flaxseed offers a safer option in men as it contains fewer alpha-linolenic acids than flaxseed oil. Until more is known, men who are not vegetarians are recommended to choose fish source for heart-healthy omega 3 instead of plant-sourced alpha-linolenic acids.

How much Flaxseed?

There is no clear recommendation of how much flaxseed one should take to reap the heart-healthy benefits. Most studies investigated the doses between 10 to 50 grams of raw, ground flaxseed. Some studies reported that an intake of 45 g of flaxseed has laxative effects.
Who should not take flaxseed products?

It is recommended to always speak to your doctor before starting any new dietary supplements. The Natural Standard Research Collaboration cautions the following individuals to speak to your doctor before taking flaxseed products. These include people with bleeding disorders and type 2 diabetes, pregnant women and women with hormone-sensitive conditions such as endometriosis, as well as men at risk of prostate cancer.

posted by...nagarjuna..july 22nd

Benefits of Flax seed in Heart Disease and Cholesterol Lowering heart smart diet healthy nutrition

2009-07-21T23:01:00.000-07:00

Benefits of Flax seed

(HealthCastle.com) Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.
flax seed health benefits
Other Benefits of Flax seed

Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.

Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.

Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking.

posted by...nagarjuna...july 22nd

5 Super Foods: the Next Generation

2009-07-21T23:00:00.000-07:00

(HealthCastle.com) Garlic, broccoli, soy, peanuts and salmon: These were the top five super foods a decade ago. After 10 years of new scientific discoveries, which food stays on the list and which foods are the rising stars?
Top 5 Super Foods - picked by Dietitians

1.
Walnuts

super foodsWalnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and omega 3 fatty acids. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. In March 2004, the FDA endorsed the health benefits of walnuts by approving its heart health claim.

super foodsFor more details, read Health Benefits of Walnuts

2.
Flax Seed

Derived from the plant source, flax seed offers a vegetarian alternative to provide omega 3 fatty acid. Flax seed has been shown in many studies to offer heart-healthy benefits. In addition, flax seed also contain other beneficial ingredients such as fiber and lignan, a type of antioxidant phytoestrogen. Research revealed that lignan in flax seed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention.

super foods For more details, read Flaxseed vs. Flaxseed Oil

3.
Pomegranate

super foodsPomegranate has quickly become one of the most talked about super foods in the past two years. Pomegranate fruits contain polyphenols, tannins and anthocyanins, which are all beneficial antioxidants. On the other hand, pomegranate juice contains high levels of antioxidants - higher than most other fruit juices, red wine or tea. Preliminary evidence suggested that drinking concentrated pomegranate juice may reduce cholesterol. It was further suggested that drinking a glass of pomegranate juice a day for one year reduced blood pressure (particularly systolic pressure) and slowed down low density lipoprotein or LDL cholesterol (the bad cholesterol) oxidation.

Many studies so far were small, thus more research is needed to fully evaluate the possible health benefits of pomegranate. Pomegranate juice is generally safe to drink. Most studies have administered a daily helping of 1.5 ounces (45 milliliters) of pomegranate juice with no significant side effects.

super foods For more details, read Pomegranate Juice helps fight Heart Disease among Diabetics

4.
Salmon

super foodsSalmon is a perfect food to substitute meats. It is a good source of protein and omega 3 fatty acids. With more than a decade of solid supporting scientific evidence, no wonder salmon stays on the top five super food list! In 2002, the American Heart Association recommended eating at least two servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.

super foodsFor more details, read Eating Salmon helps lower your blood cholesterol

5.
Dark Greens

super foodsDark green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans etc are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories, making them perfect foods to keep your heart healthy and your waistline slim. The new diet recommendation made by the American Heart Association recommends eating at least 4 servings of vegetables a day from a variety source.

posted by..nagarjuna..july 22nd

UK sets Salt Reduction Targets for Packaged Foods

2009-07-21T22:59:00.000-07:00

Written by Gloria Tsang, RD
last updated: March 2006
low sodium salt diet high blood pressureUK leads the pack in promoting Sodium Reduction!

Since October 2003, the Food Standards Agency (FSA) of the United Kingdom has been working on educating the public about salt reduction. Their goal is to achieve an average population salt intake target of 6g per day by 2010. On March 21, 2006, the FSA published voluntary salt reduction targets for food manufacturers and retailers to further encourage a reduction in the amount of salt in a wide range of processed foods.

In the salt targets document, FSA specifically limits the amount of salt per 100 g of an array of packaged foods such as meat, canned soup, sauces, and even take-outs. These targets definitely help push the whole food industry in UK to lower the use of salt in manufacturing their packaged foods.
Where do you find Sodium?

Hiding your salt shaker is not enough to cut back on sodium as 75% of our salt intake comes from packaged foods alone!
Packaged Foods high in Sodium

* canned soup
* canned vegetables and beans
* frozen dinners
* cup noodles/soup-to-go
* frozen pizza
* sauce, marinade & dressings
* breakfast cereal
* processed meats such as bacon, ham & sausages
* smoked/cured fish and meat
* crackers & cookies

What is the sodium recommendation in the US?

The sodium recommendation made by the National High Blood Pressure Education Program NHBPEP is less than 2400 mg per day (~1 tsp of salt). This recommendation is consistent with the UK's 6 g salt target (1 g salt roughly = 400 mg sodium). The Dietary Guidelines suggested an even stricter amount of 2,300 mg daily. For people with heart disease, the American Heart Association recommended not more than 2,000 mg of sodium intake per day.
How do you cut back on Sodium?

The good news is - you can cut down on sodium by simply switching from processed foods to fresh foods. In addition, always look for the low-sodium versions of the packaged food.

* choose fresh or frozen vegetables instead of canned
* choose low-sodium broth and soup
* limit cured meats or foods packed in brine; choose fresh meats instead
* limit instant foods such as instant rice & noodles as well as frozen dinners
* rinse and drain canned foods such as canned vegetables if possible

Furthermore, look out for any form of the word "sodium" on the ingredient list. Additives such as sodium chloride, sodium citrate, sodium bicarbonate are a few examples of hidden sodium found in packaged foods.

posted by...nagarjuna..july 22nd

Low Sodium Diet:

2009-07-21T22:57:00.000-07:00

How to cut back on Sodium

low sodium diet high blood pressure dash(HealthCastle.com) To lower the risk of high blood pressure and other heart diseases, the Dietary Guidelines for Americans 2005 updated its guideline on sodium based on the DASH diet. The DASH Diet (Dietary Approaches to Stop Hypertension) was tested and established by the National Heart, Lung and Blood Institute NHLBI. It recommends limiting salt and sodium intake to control blood pressure.

The sodium recommendation made by the Federal Government's National High Blood Pressure Education Program NHBPEP is less than 2400 mg per day (~1 tsp of salt). The Dietary Guidelines suggested an even stricter amount of 2,300 mg daily. For people with heart disease, the American Heart Association recommended not more than 2,000 mg of sodium intake per day.
Where do you find Sodium?

Hiding your salt shaker is not enough to cut back on sodium as 75% of our salt intake comes from packaged foods alone!
Processed Foods High in Sodium

* canned soup
* canned vegetables and beans
* frozen dinners
* cup noodles or instant noodles/ramen
* frozen pizza
* sauce, marinade & dressings
* breakfast bagel and pancake mix
* processed meats such as bacon, ham & sausages
* smoked/cured fish and meat
* crackers & cookies

How do you cut back on Sodium?
The good news is - you can cut down on sodium by simply switching from processed foods to fresh foods. In addition, always look for the low-sodium versions of the packaged food.

* choose fresh or frozen vegetables instead of canned
* choose low-sodium broth and soup
* limit cured meats or foods packed in brine; choose fresh meats instead
* limit instant foods such as instant rice & noodles as well as frozen dinners
* rinse and drain canned foods such as canned vegetables if possible

Furthermore, look out for any form of the word "sodium" on the ingredient list. Additives such as sodium chloride, sodium citrate, sodium bicarbonate are a few examples of hidden sodium found in packaged foods.
Understanding Sodium terms

* Sodium Free - Less than 5mg per serving
* Low Sodium - 140mg or less per serving
* Very Low Sodium - 35mg or less per serving
* Reduced or Less Sodium - At least 25% less per serving than reference food
* Light in Sodium - If food is "Low Calorie" and "Low Fat" and sodium is reduced by at least 50%

posted by...nagarjuna...july 22nd..

Potassium and High Blood Pressure

2009-07-21T22:56:00.000-07:00

potassium High Blood PressureNot Just Sodium, but also Potassium

(HealthCastle.com) Many of us are aware of sodium restriction to manage high blood pressure. It was not until 2005 when the updated Dietary Guidelines for Americans drew much attention to potassium having beneficial effects on high blood pressure.

One of the key recommendations from the guidelines is to "consume potassium-rich foods, such as fruits and vegetables".

The guidelines reignited public interest in a well-known diet called the DASH Diet (Dietary Approaches to Stop Hypertension). The DASH diet, established by the National Heart, Lung and Blood Institute NHLBI, recommends limiting sodium intake to control blood pressure. In addition, it also recognizes the roles of 3 other minerals in controlling blood pressure - calcium, magnesium and potassium.
Potassium and High Blood Pressure

The benefit of potassium on blood pressure was confirmed by the Third National Health and Nutritional Examination Survey (NHANES III). Published in the Archives of Internal Medicine in February 2001, data on more than 17,000 adults indicated that adequate potassium intake from fruits and vegetables can lower blood pressure. Results showed that a diet with 8.5 daily servings of fruits & vegetables (providing 4,100 mg of potassium) lowered blood pressure by 7.2/2.8 mmHg (systolic/diastolic) in people diagnosed with high blood pressured, compared to a diet providing only 3.5 servings of fruits & vegetables (providing 1,700 mg of potassium). A study published in the January 2009 issue of the Archives of Internal Medicine also showed that people with a low sodium-to-potassium ratio (low sodium, high potassium) are less likely to experience heart diseases.

posted by...nagarjuna..july 22nd

Over-dressing Your Food Adds a Ton of Extra Calories

2009-07-21T22:55:00.000-07:00

(HealthCastle.com) These days, there are lots of options for "dressing-up" your favorite foods. Maybe you like creamy sauces, dressings, and dips - just to add a little extra taste. But be careful - you could be adding a ton of extra calories, fat, and sodium to your daily diet, without even realizing it.
Healthy Foods You May be Over-dressing

1. dressing sauce caloriesBaked potato: A baked potato is a good, healthy accompaniment to any meal, right? Well, yes - as long as you stick to eating just the potato.

One medium baked potato has 168 calories, 0 fat, and 14 mg sodium. But, add a tablespoon each of sour cream and bacon bits, and that balloons to a total of 227 calories, 4 g fat, and 144 mg sodium!

2. dressing sauce caloriesSalad: Salad has a well-earned reputation as being a light, healthy meal - and if you're using the right kind of dressing, it can be. But if you're telling yourself a Caesar salad is a light lunch, you might want to think again.

Two cups of shredded romaine lettuce have only 16 calories, 0 fat, and 8 mg sodium. But, add 2 tablespoons of Caesar dressing (a conservative amount), and your salad now has 160 calories, a scary 17 g fat, and an incredible 325 mg sodium! Croutons can add almost another 50 calories, 2 g fat, and 124 mg sodium.

3. dressing sauce caloriesPasta: Pasta can be healthy, filling, and wholesome - especially if you choose a whole grain variety. But drown your pasta in alfredo sauce and you've added way more than just good taste.

One cup of whole wheat pasta has 176 calories, 1g fat, and 4mg sodium. But add a serving (1/4 cup) of alfredo sauce, and suddenly your pasta has 286 calories, 11 g fat, and 364 mg sodium! Topping it off with a tablespoon of parmesan cheese can add another 22 calories.

4. dressing sauce caloriesPopcorn: Air-popped popcorn is a really healthy snack - it's whole grain, and a 3-cup serving has only 90 calories, 1 g fat, and 2 mg sodium. Oil-popped or microwave popcorns usually have double the calories.

If you pop your popcorn in oil, then cover it with 2 tbsp melted butter, your healthy snack ends up packing in 370 calories, 32 g fat, and a whopping 455 mg sodium. Wow!

posted by...nagarjuna...july 22nd..

Heart Association revises

2009-07-21T22:54:00.001-07:00

Diet Recommendations
heart smart diet healthy nutrition

For the first time in history, the American Heart Association (AHA) has set a limit on trans fatty acid intake. Published on the web site of the Circulation Journal on June 19, this 16-page Diet and Lifestyle Recommendation report sets goals for heart disease risk reduction as well as practical suggestions for reaching those goals. This 2006 revision is meant to replace the old guidelines, which were released in 2000.
Summary of the new AHA Heart Diet Recommendations

Vegetables at least 4 servings a day

Fruits at least 4 servings a day

Grains choose whole grains, high fiber

Fish at least 2 servings a week

# Fats Aim: cholesterol: <300 mg
# trans fat: <1% of total kcal
# saturated fat: <7% of total kcal

Salt use little or no salt; aim at 2300 mg of sodium daily (~1 tsp of salt)

Sugar minimize sugary foods and drinks to < 5 servings a week

Alcohol limit alcohol intake to no more than 2 drinks a day for men, 1 drink a day for women

new guideline heart disease prevention american heart associationEditor's Note: New AHA Diet Recommendation is Overdue

This new diet recommendation is long overdue. The AHA released a new set of heart disease prevention guidelines one month ago in the same journal, suggesting that LDL cholesterol should be less than 100 mg/dL (2.6 mmol/L). However, no practical diet recommendations were made on how to achieve this level.
Heart Smart Diet

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Find out if the Heart Smart Diet is right for you. Try a free diet profile now!

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This new recommendation is consistent with the 2005 Dietary Guidelines for Americans. One new recommendation made by AHA is to limit trans fat to less than one percent of total calories. For an average adult consuming a 2,000 kcal diet, that means no more than two grams of trans fat a day!

Coincidently, KFC was sued by the Center for Science in the Public Interest (CSPI) last week over their extensive use of frying oil containing trans fat. CSPI claimed that a three-piece meal at KFC contains a startling 15 grams of trans fat. That is seven times more than what AHA recommends!

posted by...nagarjuna....july 22nd/..

Shopping and eating tips for lower fat eating

2009-07-21T22:52:00.000-07:00

* Vegetable oils, lard, shortening and table fats like butter, margarine, mayonnaise, and salad dressing are high fat items. Buy less and use less. Choose fat-reduced brands whenever you can. When you cook and bake, reduce the amount of fat called for in recipes. Look for lower-fat recipes and ideas to reduce the fat in traditional recipes.
* Buy milk, cottage cheese, and yogurt that contains no more than 2% butterfat. The lower the fat, the better. Read more about Yogurt here.
* Buy lower fat cheese (15% B.F or less) for regular use and keep the richer cheese (30% or more) for special occasions.
* Buy the leanest cuts of meat and eat only the recommended portion sizes (~3oz per meal). Trim all visible fat from meat before cooking. Include more fish and legumes in your diet.
* When you cook meats, avoid adding extra fat. Use non-stick pans for stir-frying and use a little broth or juice to prevent sticking at the start of cooking.
* Reduce the amount of baked goodies and snack items that you buy. Choose lower fat cookie choices like: arrowroot biscuits; social tea biscuits; ginger snaps; sultana and newton-type cookies. Pretzels and popcorn are lower fat alternatives to chips, cheese flavored snacks or corn chips.
* Choose carefully in restaurants. Most restaurant chains have lower calorie, lower fat options from which to choose.

The value for total fat is a key piece of fat information on the label Although there is a lot of publicity given to the pros and cons of the various types of fat, it is becoming clear that the effects of the various types of fat aren't as simple and predictable as once thought. For this reason, total fat remains the most useful fat information. When comparing brands choose the lower fat product.

posted by..nagarjuna..july 22nd

Every day ways to cut back on fat

2009-07-21T22:51:00.000-07:00

cut fat The amount of fat you eat will vary from day to day. Some meals and some days will be higher in fat. That's okay. Even high fat meals can be in keeping with healthy eating as long as you balance higher fat meals or days with some lower fat meals or days.

It is the average intake of fat over the course of weeks and months that is important, not the fat content of every food and meal you eat.
Ways to Cut Fat

Scenario: You drink 1 glass of whole/homo milk a day.
Action: Switch to 1% milk and cut out 6g of fat.

Scenario: When you make a sandwich you butter or spread margarine lightly on the bread and use mayonnaise with the filling as well.
Action: Omit the butter on the sandwich and cut out 4g of fat (1 tsp. of butter/margarine). Use light mayonnaise, instead or regular mayonnaise and cut out an additional 6g of fat.

Scenario: You buy lean meat but you like a generous portion......about 6oz of cooked meat for dinner.
Action: Reduce the portion size to the recommended 3 oz and cut out about 9g of fat for beef, pork and lamb and 5g of fat for poultry.

Scenario: You only drink 2 cups of coffee a day but you like double cream in both.
Action: Switch to 2% milk and cut out about 6g of fat. Think about what this means if you drink more than 2 cups of coffee!

Scenario: Everyone at your house loves pizza and you order one in once a week.
Action: Choose a vegetarian pizza with single cheese instead of pizza with the "works" and extra cheese, and cut out 13g of fat for every 2 slices.

Scenario: You like a croissant sandwich for lunch.
Action: Choose almost any other bun and cut out at least 9g of fat!

posted by...nagarjuna...july 22nd..

Confused about Milk Products?

2009-07-21T22:47:00.000-07:00

Confused about Milk Products?

Written by Gloria Tsang, RD
Published in March 2006

percent milk fat %(HealthCastle.com) A mother of an 18-month old toddler wrote to us after reading our recent yogurt comparison article. She is aware that her toddler needs whole milk dairy products. However when she went out to shop for yogurt, she found numerous products labeled "low fat" or "fat-free" but could not find any that labeled "whole milk".

Check % MF (percent Milk Fat) on labels
Milk
% MF

Fat (g)
per cup
Whole
> 3.25 %

8 g
2% (Reduced-fat)
2 %

5 g
1% (Low-fat)
1 %

2.5 g
Skim (Non-fat)
< 0.5 %

< 0.5g

posted by...nagarjuna...july22nd

Cooking Oil: How to choose a good one

2009-07-21T22:45:00.000-07:00

All manufacturers claim their own cooking oil is the best! Canola oil, olive oil, sunflower oil, butter, margarine and even virgin coconut oil each has its supporters. Before we conclude the best cooking oil(s), let's look at the essential - Fats 101. We classified the following fats as "good fats" and "bad fats" based on their heart-smart values: their ability to raise or lower total and LDL cholesterol.

The Bad Fats
Saturated Fats	Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
Trans Fats	Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol).
The Good Fats
Monounsaturated Fats	Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol).
Polyunsaturated Fats	Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.

Therefore, based on the above classification, the "ideal" cooking oil should contain higher amount of monounsaturated and polyunsaturated fats and with minimal or no saturated fats and trans fats.

posted by...nagarjuna...july 22nd

A Look at Fat Substitutes

2009-07-21T22:44:00.000-07:00

The war on fat in the past decades drove food manufacturers to replace fat in many food items. One way is to continue providing the creamy texture and quality of fat but not its caloric content by using fat substitutes.

Fat substitutes can be divided into 3 categories:

Sugar-based fat substitutes: e.g. dextrins, maltodextrins, modified food starches, cellulose and various gums.

They are the ancestors of fat substitutes, which entered the market in 1960s and are still the most widely used. They are able to replace fat's bulkiness and moistness, but are unable to replace fat's cooking qualities. While 1 gram of fat yields 9 kcal, these sugar-based substitutes only yield 1-4 kcal per gram.

Protein-based fat substitutes: Simpless by NutraSweet Company

They are extracted from whey protein concentrate of proteins from egg whites and milk. First appeared in the market in late 80s, protein-based substitutes yield 4 kcal per gram but are unable to withstand high heat.

Fat-based fat substitutes: Olestra

Olestra cannot be broken down by the body for absorption and therefore passes through the GI unaltered and provides no calories. It produces the mouthfeel of real fat and can withstand high heat.

Concerns have been raised on its possible side effects and its interaction with other nutrient absorption. As it cannot be digested, Olestra can cause abdominal cramps and diarrhea. On the other, Olestra inhibits fat-soluble vitamins (Vit A, D, E and K) and carotenoids. Manufacturers promised to fortify food products with the fat-soluble vitamins.

As limited studies have been conducted in children, teens and elderly on the effect of olestra, it is not recommended for consumption by these populations until more comprehensive researches have been performed.

posted by...nagarjuna...july 22nd

Health, Medical and Wellness Resources

2009-07-21T05:28:00.000-07:00

Medline Plus - Top knotch resource for health information, includes a health encyclopedia and searchable links for drugs and supplements
Memorial Sloan-Kettering Cancer Center - Quality science-based review of herbal products, complete with references.
Medscape: - Excellent site focused on the practice of medicine, and the industries relating to that practice.
Berkeley Wellness Letter - Reliable Information on health related issues
Mayo Clinic - Good for mainstream questions, reliable but limited resources on alternative medicine
WebMD - News Articles, presents cutting edge possibilities, but unclear what you should do about it. Be careful with advertisements. They are linked to key words in the articles. Their presence does NOT indicate any endorsement but they might lure the curious toward unsubstantiated product use.
HealthLine: Searchable references & learning centers
posted by
sathish D

Food Safety & Defense

2009-07-21T05:17:00.000-07:00

November 2006

PDF Version
One of the most thorough and effective food safety and defense systems in the world is the U.S. government, which performs the following chief functions:
Establishment of Safety Standards
Monitoring and Inspection
Enforcement
Tracking Food Safety Problems
Protecting the Food Supply
posted by
sathish D

NUTRITION GUIDELINES FOR PEOPLE WITH HIV

2009-07-21T05:14:00.001-07:00

First, eat more. Extra muscle weight will help you fight HIV. This is very important. Many people want to lose weight, but for people with HIV, it can be dangerous.
Make sure you eat plenty of protein and starches, with moderate amounts of fat.
Protein helps build and maintain your muscles. Meats, fish, beans, nuts, and seeds are good sources.
Carbohydrates give you energy. Complex carbohydrates come from grains, cereals, vegetables, and fruits. They are a “time release” energy source and are a good source of fiber and nutrients. Simple carbohydrates, or sugars, give you quick energy. You can get sugars in fresh or dried fruit, honey, jam, or syrups.
Fat gives you extra energy. You need some — but not too much. The “monounsaturated” fats in nuts, seeds, canola and olive oils, and fish are considered “good” fats. The “saturated” fats in butter and animal products are “bad” fats.
A moderate exercise program will help your body turn your food into muscle. Take it easy, and work exercise into your daily activities.
Drinking enough liquids is very important when you have HIV. Extra water can reduce the side effects of medications. It can help you avoid a dry mouth and constipation. Remember that drinking tea, coffee, colas, chocolate, or alcohol can actually make you lose body liquid.
posted by
sathish D

Healthy vegan infants

2009-07-21T05:11:00.000-07:00

The Vegan Society cannot get involved with specific cases, but we can say that a well-researched and well-balanced vegan diet is suitable for pregnant women, babies and children and should not of itself be used as a basis for removing children from their parent/s or guardian/s. The Vegan Society are happy for anyone to pass this message on, and can supply our babies and children booklet as an email attachment.
posted by
sathish D

Healthy snack suggestions:

2009-07-21T05:10:00.001-07:00

Snacks may be needed to help give you the energy that you need to make it through the day. Make sure to choose healthy snacks from each of the different food groups to increase the nutrients in your diet.
Group
Suggestions
Bread, Cereal, Rice and Pasta:
animal crackers, cereal (dry or with milk), bagel, english muffin, graham cracker, rice cake, pretzels, air-popped popcorn, pita bread
Milk, Yogurt, Cheese:
cheese, cottage cheese, pudding, yogurt
Vegetables:
any raw vegetable (in strips), vegetable soup
Fruits:
fresh fruit, canned or frozen fruit, fruit juice, dried fruit
Meat, Poultry, Fish, Beans, Eggs and Nuts:
bean soup, peanut butter, hard-cooked egg, turkey or meat cubes
posted by
sathish D

5 Reasons to Pack Your Lunch

2009-07-21T05:04:00.000-07:00

Here are the top 5 reasons to pack your lunch — and snacks — at least twice a week:
1. Control. Do you ever wait in the lunch line only to find when you get to the front that you don't like what they're serving? So you reach for pizza again. A healthy packed lunch lets you avoid the lunch line (and any temptations). Bringing your own lunch also lets you control exactly what goes into the food you eat.
2. Variety. It doesn't hurt to cave in and enjoy the occasional serving of pizza and hot dogs. But if you're eating these foods all the time, your body probably feels ready for a change. A packed lunch a couple of times a week means you can enjoy some favorites that you might not find at every school — like a piping hot thermos of your mom's chicken soup; hummus and pita bread; or some crisp, farm-stand apples.
3. Energy. If you have a big game or activity after school, plan a lunch and snacks that combine lean proteins with carbohydrates to give you lasting energy and keep you going through the late afternoon. Some ideas: your own "trail" mix of dried fruit and nuts or sunflower seeds, whole-grain pretzels and low-fat cheese, or a bagful of baby carrots and yogurt dip.
4. Cold hard cash. Pack healthy snacks so you don't feel tempted to step off campus for a fast-food lunch, or hit the vending machine or corner store for chocolate and a soda! Put the money you save on such snacks aside.
5. That warm and fuzzy feeling. Remember when your mom or dad used to pack your lunch? Pack yourself a retro lunch featuring healthy versions of your old faves — such as PB&J on whole-wheat bread.
posted by
sathish D

HealingFoodReference.com

2009-07-21T05:00:00.001-07:00

A free public service to promote health freedom and empower consumers with information about the healing power of foods.
posted by
sathish D

learn about nutrition

2009-07-21T04:40:00.002-07:00

Whether you're grabbing breakfast before school or choosing a snack after sports practice, make healthy choices from the MyPyramid Five Food Groups! Your body needs nutritious foods from all the MyPyramid food groups to grow and stay healthy.

Tour the Food GroupsLearn the basics of the MyPyramid Five Food Groups and the nutrients you need every day to grow up strong and healthy.

Winning CombinationsLearn how combining foods from the Five Food Groups into delicious meals and snacks gives you the mix of nutrients you need for a nutritious diet.

How much should you eat?Find out how many servings you need from each food group every day to get enough of the nutrients you need.

learn about nutrition

2009-07-21T04:40:00.001-07:00

welcome to nutrition society of india

2009-07-21T04:28:00.000-07:00

The Nutrition Society of India (NSI), established in 1967, is an organization dedicated to keep abreast of the latest developments in the basic and applied aspects of science of Nutrition. The society continues to analyze issues related to the diverse aspects of nutrition. The society activities involve scientists, programmers and policy makers throughout the country and abroad who are working in the field. Through its annual conference, the society provides a forum for new ideas, encourages innovations, recognizes important research findings, increases awareness of the latest survey data and promotes action programmes.
posted by
sathish.D

How to Plan a Food Drive

2009-07-21T04:23:00.001-07:00

1. Choose collection sites that are both highly visible and secure.
2. Put up City Harvest food drive posters at the collection sites a week or two before the start of the drive--we'll supply the posters, just call 917.351.8711, email us, or download the poster from our website.
3. Call 917.351.8711 or email us to arrange a pickup date for City Harvest to collect the donations. City Harvest will pick up donations of more than 50 pounds. Please give one or two names as contacts for our drivers, to make sure the pickup runs smoothly.
4. All types of canned and packaged goods are welcome, but no perishable foods please! This helps keep your collection site insect-free.
5. The most needed foods are:
canned fruit
canned vegetables
peanut butter (plastic jars)
mac and cheese (packaged)
hot and cold cereal (packaged, family-sized)
The following donations will feed a family of four for a day:
Breakfast: Box of cereal or oatmeal; dried fruit; powdered milk; 100% fruit juice.
Lunch: Tuna, peanut butter, or soup; canned vegetables; canned fruit.
Dinner: Any canned protein (i.e. beef stew, chicken), or meat sauce; macaroni & cheese, pasta or rice; canned fruit or applesauce.
6. No glass, please, with the exception of baby food!
7. City Harvest collects food exclusively, though we can recommend programs which accept clothes and toys.

posted by sathish.D

TLC Diet - a diet for high cholesterol heart disease recommended by AHA

2009-07-21T03:40:00.000-07:00

(HealthCastle.com) The TLC diet was introduced in May 2001 when the National Cholesterol Education Program NCEP released new diet guidelines for people with high cholesterol and risks of heart disease. The American Heart Association AHA accepted and endorsed this report and began incorporating these recommendations into its materials on dietary and lifestyle change for people with high blood cholesterol. For people at high risk or who have known cardiovascular disease, NCEP and AHA now recommend the new Therapeutic Lifestyle Changes TLC diet to replace the "old" Step 1 and Step 2 diets.

Summary of the TLC Diet for High Cholesterol
Total Fat	25% - 25% total calories
Saturated fat	<>
Polyunsaturated fat	up to 10% total calories
Monounsaturated fat	up to 20% total calories
Carbohydrates	50% - 60% total calories
Protein	~15% total calories
Cholesterol	<200>
Plant Sterols	2g
Soluble Fiber such as psyllium	10g - 25g
Examples of food in the TLC Diet
Lean Meat/Fish/alternatives	<>
Eggs	<>
Low Fat Dairy	2 - 3 servings/day (<1%>
Fats/Oils	<>
Grains especially whole grains	>6 servings
Vegetables	3 - 5 servings/day
Fruits	2 - 4 servings/day

Click here for more information on NCEP TLC diet. For a detailed customized TLC diet plan, please consult with your Registered Dietitian.

posted by...nagarjuna..july 21st....

Can Vitamin E Protect Your Heart?

2009-07-21T03:39:00.000-07:00

Vitamin E in Heart Disease - Previous findings

Numerous preliminary and observational studies have looked at the role and benefits of Vitamin E supplements in heart disease. Some previous studies, such as the Nurse Study in 1993 involving 90,000 nurses, associated Vitamin E supplements to lower rate of coronary heart disease by 30 - 40%. Another observational study in Finland involving over 5000 people also suggested that Vitamin E supplements was associated with lower death rate from heart disease.

Vitamin E in Heart Disease - New findings

Until recently, a few randomized clinical studies could not confirm the role of Vitamin E supplements in heart disease prevention. A large-scale trial The Heart Outcomes Prevention Evaluation (HOPE) Study followed 95,000 patients for 4.5 years who were at high risk for heart attack or stroke. In this clinical trial, patients who received 400 IU of vitamin E daily did not experience significantly fewer cardiovascular events or hospitalizations for heart failure or chest pain when compared to those who received the placebo.

Johns Hopkins University also performed a meta-analysis of 19 clinical studies and they published their findings in January 2005. The result showed that a daily dose of 400 IU or more Vitamin E increased the risk of death from all cause.

In addition, the Women's Healthy Study published in July 2005 also showed that 600 IU of natural-source vitamin E also does little or nothing to prevent heart disease in healthy women

What is Vitamin E?

Vitamin E is a fat-soluble vitamin. It existed in various forms; alpha-tocopherol is the most active form of Vitamin E in our bodies. Alpha-tocopherol is a powerful antioxidant, protecting us from free radical damage. Free radical damage is often thought to contribute to the development of cancer and heart disease.

Vitamin E in Food

Vitamin E can be found in vegetable oils, nuts, and green leafy vegetables.

posted by...nagarjuna..july 21st..

Common Spreads for Toast

2009-07-21T03:38:00.000-07:00

(HealthCastle.com) Not many people think of plain toast as a very fulfilling breakfast, so most of us dress up our toast with some kind of spread. Which spread you use - and how much - can have a dramatic impact on how many calories and how much nutrition you get out of your breakfast.

Nutritional Impacts of Common Spreads for Toast

Nutella: Boasting that it contains 50 hazelnuts per jar, Nutella is marketed as a healthy breakfast choice for children. But what the commercials don't tell you is that Nutella has more sugar and palm oil than hazelnuts. Indeed, 40% of the calories come from sugar alone. It's ok to enjoy this hazelnut-based chocolate spread once in a while, just don't bank on it as a health food.

In each tablespoon: 100 calories and 5.5 g fat
Margarine: When margarine was first introduced to the marketplace, it was loaded with trans fat, which increase LDL ("bad" cholesterol) and lower HDL ("good" cholesterol). In recent years, food manufacturers have created non-hydrogenated margarine, which contains no trans fat, and is softer than the first-generation margarine stick. When you shop, look for non-hydrogenated vegetable oil on the ingredient list to make sure you're getting no trans fats. For a better nutritional impact, try a spread (like Benecol) that contains plant sterols, which have been proven to lower cholesterol.

In each tablespoon: (soft tub) 60 calories and 6 g fat
Cream cheese: You may think of cream cheese as a good bagel companion which adds to your daily dairy servings. But did you know that cream cheese actually contains much more fat than calcium? In fact, cream cheese provides hardly any calcium per serving - most dark green vegetables pack more of a calcium punch than cream cheese. (Although you probably don't want to put them on your toast for breakfast!)

In each tablespoon: (regular) 50 calories and 5 g fat; (light) 30 calories and 2.5g fat
Peanut butter: Not many spreads can boast peanut butter's versatility. It provides a dose of carbohydrates for an energy boost, bundled with the full-feeling provided by protein and monounsaturated fat - a heart-healthy fat that lowers total cholesterol and LDL ("bad" cholesterol), while boosting HDL ("good" cholesterol). Peanut butter also contains Vitamin E, fiber, niacin, phosphorus, and magnesium. When you shop, look for natural peanut butter made without trans-fat laden hydrogenated oil.

In each tablespoon: 95 calories and 8 g fat
Jam: Jam can be a refreshing way to start your morning, but don't fool yourself that you're getting a serving of fruit. Most of the calories in many varieties of jam come from sugar. Even "sugar-free" jams are often sweetened with artificial sweeteners. When you shop, look for jam made with its own natural juice that has no sugar - and no artificial sweeteners - added.

In each tablespoon: 50 calories and 0 g fat

posted by...nagarjuna...july 21st..

A Look at Fat Substitutes

2009-07-21T03:37:00.000-07:00

Fat substitutes can be divided into 3 categories:

Sugar-based fat substitutes: e.g. dextrins, maltodextrins, modified food starches, cellulose and various gums.

Protein-based fat substitutes: Simpless by NutraSweet Company

Fat-based fat substitutes: Olestra

Olestra cannot be broken down by the body for absorption and therefore passes through the GI unaltered and provides no calories. It produces the mouthfeel of real fat and can withstand high heat.

posted by...nagarjuna...july 21st..

Egg Varieties

2009-07-21T03:36:00.000-07:00

Brown eggs: Eggshell color can vary but it has nothing to do with the quality, flavor, nutritive value, cooking characteristics or shell thickness of an egg. The eggshell color only depends upon the breed of the hen.
Omega 3 enhanced eggs are from hens fed a diet flax seed or fish oils. Omega 3 enhanced eggs contain more omega 3 fatty acids and Vitamin E than the regular eggs. An independent test conducted by the CBC's TV show Marketplace found that omega-3 enhanced eggs contain approximately 7 times more omega 3 fatty acids than regular white eggs.
Organic eggs are produced by hens fed certified organic grains without most conventional pesticides and fertilizers. Growth hormones and antiobiotics are also prohibited. Organic eggs have the same nutritional content, fat or cholesterol as regular eggs.
Free-Run or Cage-free eggs are produced by hens that are able to move about the floor of the barn and have access to nesting boxes and perches. The nutrient content of these eggs is the same as that of regular eggs.
Free-Range eggs are produced in a similar environment as cage-free eggs but hens have access to outdoor runs as well. The nutrient content of these eggs is the same as that of regular eggs.
Processed eggs such as liquid egg whites or dried egg whites are shell eggs broken by special machines then pasteurized before being further processed and packaged in liquid, frozen or dried form. Process egg products may also contain preservatives and flavor or color additives.

Eggs and Cholesterol: How Many Eggs?

Studies have shown that healthy adults can enjoy an egg every day without increasing their risk for heart disease. A study by the Harvard School of Public Health found no significant link between eating eggs and developing heart disease among healthy individuals. However, if you have high cholesterol or known risks for heart diseases, the National Cholesterol Education Program (NCEP) recommends not eating more than 2 egg yolks per week (you can have as many egg whites as you like).

posted by...nagarjuna...july 21st..

Fish, Fish Oil, Omega 3 fatty acids and Heart Disease: American Heart Association updates guidelines on fish and fish oil consumption

2009-07-21T03:35:00.000-07:00

Omega 3 fatty acids from fish has been shown in epidemiological and clinical trials to reduce the incidence of heart disease by lowering cholesterol. Large-scale epidemiological studies suggest that individuals at risk for coronary heart disease benefit from the consumption of fish oil, as it is high in omega 3 fatty acids.

The American Heart Association updated its advice on fish oil supplements and the full article was published in Circulation 106:2747-2757, 2002. Here's the short version of what they recommend:

People without documented coronary heart disease

Eat a variety of (preferably oily) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flax seed oil, canola oil, and soybean oil; flax seed and walnuts)

People with documented coronary heart disease

Consume approximately 1 gram of EPA+DHA per day, preferably from oily fish. EPA+DHA supplements could be considered in consultation with a physician.

People needing triglyceride-lowering

Two to four grams of EPA+DHA per day provided as capsules such as fish oil or omega 3 supplements under a physician's care

Can eating Salmon help lower your blood cholesterol?

2009-07-21T03:34:00.001-07:00

High cholesterol! This term seems to be highly used when dealing with today's health topics! It is the yellowish material in your arteries which narrows the blood vessels. But they are not all bad for you. You can lower the bad type of cholesterol (LDL - low density lipoprotein) and increase the good type of cholesterol (HDL - high density lipoprotein) by altering your diet. LDL is responsible for clogging your blood vessels and HDL helps to "exile" the LDL to the liver where LDL is "destroyed". Hence it is beneficial to have higher level of HDL and less LDL in your blood.

Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, indeed, a type of polyunsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture's Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet!

Moderation is the key. Include salmon (or other fish with high omega-3 content such us sardines and tuna) to your meals occasionally and enjoy its health benefits.

Salmon oil supplements are available on the market. Check with your doctor before consuming these pills as a single pill is more concentrated in Omega 3 fatty acids than 1 serving of salmon.

Caution: Do not take salmon oil supplements if you are taking a blood thinner drug as salmon oil supplements may further thin your blood.

posted by...nagarjuna..july 21st...

Health Benefits of Omega 3 fatty acids

2009-07-21T03:33:00.000-07:00

(HealthCastle.com) What are omega 3 fatty acids? They're a nutritional element that first caught researchers' attention about 20 years ago – and what they discovered could have health benefits for anyone worried about a healthy heart.

In the early 1980s, studies showed that the Inuit had low rates of heart disease despite their high-fat diet rich in fish. It turns out the omega 3 fatty acids in the fish may be what protects their hearts, along with other health benefits.

Benefits of Omega 3 Fatty Acids in Heart Disease and Cholesterol

Omega 3 fatty acids are poly-unsaturated fatty acids. Studies show that a diet rich in omega 3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol). Omega 3 fatty acids may also act as an anticoagulant to prevent blood from clotting. Several other studies also suggest that these fatty acids may help lower high blood pressure.

Potential Benefits of Omega 3 Fatty Acids in Alzheimer's

Omega 3 fatty acids may protect against the accumulation in the body of a protein believed to be linked to Alzheimer's disease, according to the results of a new animal study published in the March 2005 issue of The Journal of Neuroscience. This study specifically investigated one particular kind of omega 3 fatty acids – Docosahexaenoic acid (DHA), and the results are encouraging.

Omega 3: Fish or Plant?

With the increasing popularity of vegetarian diets and mounting fears about mercury and PCBs in seafood, people often ask about using flax oil (which contains alpha-linolenic acids - or ALA) instead of fish oil.

Our bodies can convert ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - the beneficial elements of omega 3– but the conversion process is slow. In addition, q high concentration of ALA (as present in flax oil pills) has been linked to higher risk of prostate cancer by some early research. Until more is known, men may be safest to choose fish oil for heart-healthy omega 3s instead of plant-sourced ALA.

posted by...nagarjuna..july 21st...

How to Lower Triglycerides?

2009-07-21T03:32:00.000-07:00

Triglycerides are the main form of fat in foods. After eating, our liver will process them. It is normal that our blood contains certain levels of triglycerides. However, if you consume excess calories regardless from any source - carbohydrates, fats or protein, our body will transform the excess calories into triglycerides for storage as body fat. Therefore it is more common to see high triglycerides in overweight or obese individuals.

Similar to the LDL cholesterol, high triglycerides is associated with increased risk of heart disease.

To find out the ideal triglyceride level, click here to check Cholesterol Numbers.

posted by...nagarjuna..july 21st...

Saturated Fat in Coconut Oil is bad for your heart

2009-07-21T03:31:00.000-07:00

Study showed saturated fat in coconut oil impaired anti-inflammatory ability of HDL cholesterol

Researchers from the Heart Research Institute in Australia studied the body response from eating meals containing good fats versus bad fats. Participants were fed with meals prepared with either coconut oil (high in "bad" saturated fats) or safflower oil (high in "good" polyunsaturated fats). After only 3 hours, researchers found the participants fed with the coconut meal high in saturated fat had a significantly reduced blood flow due to arteries' reduced ability to expand. After 6 hours, researchers found that the good high-density lipoprotein (HDL) cholesterol's anti-inflammatory properties had decreased after the saturated coconut meal, but improved after the polyunsaturated safflower meal. The results of this study were published in the Journal of the American College of Cardiology in August 2006.
processed meat cancerEditor's Note - Saturated Fat is bad, regardless of source.

This study once again shows how good fats may improve body functions while bad fats hamper our health. Despite its extreme high level of saturated fat, coconut oil supporters have been promoting coconut oil as a health food. They claimed that coconut oil can cause weight loss, lower blood cholesterol, and is a germ fighter. It is true the structure of some of the saturated fats in coconut oil is different from other saturated fats, but it is scientifically farfetched to claim it as health food to be eaten every day. Like any other foods, moderation is the key.

Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut, palm oil and palm kernel oil. Although this study is small, it showed that just one "bad" meal can do damage.

posted by...nagarjuna...july 21st..

Butter or Margarine which one is better for my health?

2009-07-21T03:30:00.000-07:00

(HealthCastle.com) Butter or Margarine - which one is better for my health? This debate is still as hot today as when it first arose. To determine which one is better for heart health, let's look at the fat content of both butter and margarine.

Butter - Saturated Fats and Cholesterol

Butter, as an animal fat, contains both saturated fats and cholesterol – the two dietary ingredients that increase blood cholesterol. Saturated fats can raise LDL cholesterol (also known as "bad" cholesterol), which raises total blood cholesterol as well. Cholesterol in foods, on the other hand, has little effect on blood cholesterol in most people. But for some, even a little dietary cholesterol can cause a soar in blood cholesterol levels.

Margarine - Trans Fats (.....in the past)

When margarine was first introduced to the marketplace, it was loaded with trans fats. The trans fats were created through hydrogenation – the very process used to solidify liquid vegetable oil into a spread.

Just like saturated fats, trans fats increase LDL cholesterol ("bad" cholesterol) and lower HDL cholesterol ("good" cholesterol).

In recent years, food manufacturers and the general public began to realize the negative health effects of trans fats. As a result, manufacturers have created non-hydrogenated margarine, which is now widely available. Non-hydrogenated margarine contains no trans fat, and it's softer than the first-generation margarine stick.

Instead of hydrogenating liquid vegetable oil, manufacturers now add a tiny amount of modified palm and palm kernel oil to enhance the spreadability of margarine, creating a soft margarine that's trans fatty acid free.

	Recommended Intake per day	Butter (1 tbsp)	Soft-tub Margarine (1 tbsp)	Stick Margarine (1 tbsp)
Calories	2100 kcal	102 kcal	60 kcal	101 kcal
Total Fats	~70 g (~30% of total kcal)	11 g	6 g	11 g
Saturated Fats	< 23 g (<10%>	7 g	1 g	2 g
Trans Fats	< 2.3 g (<1%>	0.3 g	0 - 0.5 g	3 g
Cholesterol	<>	33 mg	0 mg	0 mg

*Please note that the recommended intakes are provided for healthy average individuals age 24 - 49 calculated at an average intake of 2100 kcal. For individuals with heart diseases, the American Heart Association recommends to limit saturated fats to <7%>

Another note: Butter naturally contains trans fat, but it's a good kind of trans fat.

Butter or Margarine: the Verdict?

BOTH saturated fats and trans fats can raise total cholesterol and LDL cholesterol. Therefore, you should try to minimize the intake of BOTH saturated fats and trans fats.

When we add up the numbers, it's clear that butter contains more saturated fats and trans fat. And remember that butter also contains dietary cholesterol.

posted by..nagarjuna..july 21st...

A Good Trans Fat: Conjugated Linoleic Acid

2009-07-21T03:29:00.001-07:00

Not all trans fats are bad! The naturally-occurring trans fat conjugated linoleic acid (CLA) may offer health benefits. Naturally found in beef, lamb and dairy products (full fat), conjugated linoleic acid has been studied for its potential role in weight loss and osteoporosis prevention.

Conjugated Linoleic Acid as a Fat Burner

There are very few clinical trials of conjugated linoleic acid in overweight people. These studies showed that conjugated linoleic acid supplements did result in fat loss but not body weight loss. A Swedish study published in 2001 showed that conjugated linoleic acid helped burn fat by decreasing abdominal fat in overweight men. Another Dutch study published in July 2003 showed that conjugated linoleic acid supplements help maintain lean muscle tissue after weight loss.

Conjugated Linoleic Acid as a Bone Booster

Researchers from the University of Connecticut found that postmenopausal women with a higher dietary intake of conjugated linoleic acid had higher bone mineral density in the forearm, hip, lumbar spine and the whole body. Results of this study were published in the Journal of the American College of Nutrition in June 2005.

posted by...nagarjuna..july 21st..

Is Palm Oil the Only Way to Eat Trans-fat Free?

2009-07-21T03:28:00.001-07:00

(HealthCastle.com) I noticed a disturbing trend when I was on my recent Trans-fat Hunt. I was delighted to find more and more packaged foods that are free of trans fat. But I was concerned to see that some of these products have made up for the trans fat by adding more saturated fat – another "bad" fat that raises total blood cholesterol as well as LDL cholesterol.

Palm Oil = Saturated Fat!

Many packaged cookies now boast that they contain 0 g of trans fat. However, this may not be the great news that it seems to be. In order to minimize or eliminate the use of trans-fat-laden partially hydrogenated oil, some food manufacturers have replaced it with saturated-fat-laden palm oil and palm kernel oil – which may not be much better for you!

Numerous health authorities have warned against the use of palm oil in packaged foods. The National Heart, Lung, and Blood Institute warned that the "high content of saturated fat... found in... palm kernel oil, palm oil, coconut oil, and cocoa butter" puts people at risk for heart attack or stroke. Indeed, the World Health Organization has also warned there is "convincing evidence" that palmitic acid increases the risk of heart disease.

Alternatives to Palm Oil?

Oils with lower levels of saturated fat and higher levels of polyunsaturated fat are healthier alternatives. The Centre for Science in the Public Interest suggested that manufacturers should use non-hydrogenated soy, canola, corn, and peanut oils as well as more stable oils such as high-oleic sunflower or canola oil, or low-linolenic soybean oil.

What Packaged Foods contain Palm Oil?

Palm oil is most often found in the following food categories:

cookies
crackers
graham cracker pie crust
microwave popcorn

posted by...nagarjuna..july 21st...

Trans Fat 101 - what and where?

2009-07-21T03:26:00.000-07:00

Trans fat is found in numerous foods - commercially packaged goods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and some margarine. Indeed, any packaged goods that contains "partially-hydrogenated vegetable oils", "hydrogenated vegetable oils" or "shortening" most likely contain trans fat.

Before the invention of trans fatty acids, we cooked food with lard, palm oil or butter etc which are high in saturated fat. Researchers found that saturated fat increases LDL cholesterol (the Bad cholesterol) which may increase the risk of heart disease.

Therefore, manufacturers started to use the healthier vegetable oils in their food production. As liquid vegetable oils are not stable to heat and can go rancid easily, scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed.

Similar to saturated fatty acids, trans fatty acids also increase LDL cholesterol (the Bad cholesterol) and lower HDL cholesterol (the Good cholesterol) therefore increasing the risk of heart disease. Some studies also showed that a diet high in trans fatty acids may be linked to a greater risk of Type 2 Diabetes.

What about "Fully-Hydrogenated" oil?

Fully hydrogenated oil does not contain trans fatty acids. Instead, it contains more saturated fat (primarily stearic acid). Stearic acid is immediately converted into oleic acid (a type of mono-unsaturated fatty acids) in our body and that's why stearic acid does not raise LDL cholesterol (the bad cholesterol).

posted by...nagarjuna..july 21st..

Top 5 Super Foods to Lower Cholesterol

2009-07-21T03:25:00.000-07:00

(HealthCastle.com) The Heart Smart Diet section of our web site is very popular with our readers. It lists many heart-healthy foods and supplements along with the latest clinical study results. Among all the foods listed there, I have decided to pick the top five super foods which have been shown to lower cholesterol and can be included in a healthy diet on a regular basis.

Top 5 Super Foods to lower cholesterol

Oat for Soluble Fiber
Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the bad Low Density Lipoprotein or LDL cholesterol without lowering the good High Density Lipoprotein or HDL cholesterol. In 1997, the FDA authorized a heart disease risk reduction health claim for beta-glucan soluble fiber from oat products. Food products containing oat bran and rolled oats, such as oatmeal, and whole oat flour can bear this health claim.

How much do you need? Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Some studies showed that this amount can lower cholesterol by as much as 23 percent. One bowl of oatmeal contains about 3 grams of soluble fiber. Include other soluble-fiber-rich foods such as psyllium, apples, kidney beans, pears and barley.

For more details, read Oats for High Cholesterol
Fish for Omega 3 Fatty Acids
Fish is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power.

How much do you need? In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as mackerel, salmon, sardines, trout and herring. If you have high triglyceride levels, AHA recommends 2 to 4 g of EPA and DHA (two specific types of omega 3 oil) as supplements under your doctor's care.

For more details, read Fish and your Heart
Nuts for Healthy Fats

Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol.

How much do you need? In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for seven kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). Limit your intake to ~ 1.5 ounces a day, as nuts are high in calories. The best way to reap the health benefits of nuts is to eat them in replacement of foods that are high in saturated fats such as meat products.

For more details, read Health Benefits of Nuts
Foods fortifed with Plant Sterols
Plant sterols or stanols are powerful substances naturally found in plant to have the ability to block cholesterol absorption. Studies showed that eating two servings of sterols-fortified foods daily result in a 10 to 15 percent drop in LDL cholesterol levels.

How much do you need? The National Cholesterol Education Program recommends that people who have high cholesterol eat 2 grams of plant sterols or stanols a day. You can find plant sterols in fortified foods such as margarine spread, orange juice, salad dressings, functional cookies etc. Most sterols-fortified foods contain at least 1 gram of plant sterols per serving. Please read the portion size and usage direction on the labels for details. It is important to note that plant sterols are not for everyone. The AHA recommends it only for people with high levels of LDL cholesterol.
Soy
Soy products are great substitutes for animal products. In 1999, the FDA recognized the health benefits of soy and heart disease by approving a soy health claim. However, due to conflicting results from a large-scale review performed by the U.S. Agency for Healthcare Research and Quality, the AHA Nutrition Committee no longer recommends eating soy to lower cholesterol.

Should you avoid soy then? A simple answer is No. Although soy may not lower cholesterol to the extent we previously thought it could, the US Agency review showed that it can still lower bad LDL cholesterol by 3 percent. Since soy products contain high levels of polyunsaturated fats, fiber, vitamins, and minerals and low levels of saturated fat, AHA does consider soy products a healthy replacement for meats and other foods high in saturated fat and total fat.

posted by...nagarjuna..july 21st

The Myth of Cholesterol - the Bad and the Good

2009-07-21T03:24:00.000-07:00

Our body does need cholesterol to make bile salts, hormones and vitamin D. It is mainly produced by our liver. Cholesterol will build up on the artery walls when the level of cholesterol in the blood is too high. There are 2 main types of blood cholesterol: LDL (the "Bad" cholesterol) and HDL (the "Good" cholesterol).

High amounts of the bad LDL will deposit cholesterol on the artery walls forming plaques. More and more plaques will narrow the arteries lumen and may eventually block blood flow. Therefore LDL is considered the "Bad" cholesterol. Saturated fats and trans fatty acids are the most important factors that raise blood cholesterol, not dietary cholesterol! Monounsaturated fats and polyunsaturated fats found in nuts and fish for instance, can lower the LDL level. In addition, soluble fiber found in fruits, oats, barley and legumes can also lower LDL.

The good HDL, on the other hand, takes excess cholesterol away and carries it back to the liver to be excreted. It can also remove some of the cholesterol already attached to the artery walls. Therefore HDL is considered the "Good" cholesterol as high levels of HDL in the blood can decrease the risk of heart disease. Physical activity can also raise HDL level.

posted by...nagarjuna..july 21st...

The Myth of Cholesterol - Seafood?

2009-07-21T03:23:00.000-07:00

Myth 1: I have high blood cholesterol. I should avoid seafood because it's high in cholesterol.

Many think that cholesterol in seafood will increase the cholesterol in blood. Indeed, cholesterol found in seafood or other meats has little effect on blood cholesterol in MOST people. Saturated fats and trans fattty acids are the most important factors that raise blood cholesterol, not dietary cholesterol! Saturated fats are found in some pre-packaged food or other processed foods containing shortening or partially hydrogenated vegetable oil. Trans fatty acids, on the other hand, are also found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.

Myth 2: All cholesterol in my body is bad!

High amounts of the bad LDL will deposit cholesterol on the artery walls forming plaques. More and more plaques will narrow the arteries lumen and may eventually block blood flow. Therefore LDL is considered the "Bad" cholesterol. Monounsaturated fats and polyunsaturated fats found in nuts and fish for instance, can lower the LDL level. In addition, soluble fiber found in fruits, oats, barley, and legumes can also lower LDL.

posted by...nagarjuna...july 21st...

Detox your body

2009-07-21T03:22:00.000-07:00

Check with your doctor before starting any dieting supplements.

Does my body need cleansing? Yes! From a list of hundreds, the top symptoms are: Allergies, PMS (Pre-menstrual syndrome), Chemical sensitivities, Constipation, weight gain or Obesity, digestive and dyspepsia. Every time you breathe, drink, or eat, you're exposed to a variety of pollutants, food additives, or other toxins. Lifestyle choices or even bad habits can lead to the presence of certain chemicals or medicinal residue In your body. These impurities and toxic bi-products will build up to an undesirable level, so in these situations it's imperative that your body be cleansed. In addition, cells throughout the body are constantly creating harmful substances as a normal part of metabolism. The combination of internal and external toxins can increase your risk for a variety of serious conditions, including cancer. The right foods can stimulate the body's waste-removal systems, helping to prevent these toxins from rising to unsafe levels.

How long do toxins stay in my body?

An entire lifetime! Toxins can stay in your system anywhere from several hours to a lifetime, depending on the type and amount of toxin ingested. Coupled with your rate of metabolism and general health

Did You Know?

The fluids in your body constantly pass through the liver and kidneys. They process every nutrient from the digestive tract and also play a major role in recycling. It chemically modifies toxins and wastes so that the body can reuse them. They then route them to the bladder for disposal. Both the liver and the kidneys do a tremendous amount of work and need nutritional support.

The kidneys work around the clock, acting as the main filter. It filters about a quart of fluid every minute. Their job is to recycle some substances and return them to the body and to eliminate harmful toxins and metabolic wastes in the urine. The kidneys are so important to your overall health, and work so hard, that they consume 20-25% of all the oxygen your body uses.

The Liver is the most complex organ in the human body. It has important roles in detoxification, hormonal balance, fat regulation, digestion and circulation. It is like the main chemical mill in your body, performing over 500 different chemical functions. Compounds are broken down, synthesized, altered, burned, detoxified and excreted. Our livers metabolize the nutrients proteins, fats, and carbohydrates. It turns toxic materials into non-toxic substances for expulsion. The liver manufactures and secrets bile in order to absorb fat-soluble nutrients and eliminate toxic substances purifies the blood, filters bacteria, endotoxins, antibodies-antigens and other. Our livers act as blood banks for 20 to 30% of your body's blood, manufacturing blood clotting agents and blood proteins, metabolizing and storing hormones, and even controlling triglycerides, cholesterol, other blood fats, and body fat levels.

When should I cleanse my body?

Begin Today! As toxins build up, our bodies become less efficient at removing accumulated waste and toxins. The sooner you begin, the sooner your body will begin to heal.

What Can You Do To Help?

There are several strategies you can use, to counter act the effects of harmful chemicals. You may decide to use detoxify products, which are readily available on the market today. Most claim to be the most natural ingredients. Remembering that there is always a "synthetic" source to the making of these, and we chose to use a better diet. You can add a detoxifier program if you chose, but please consult your physician first.

The medical field does agree that a better diet is where to start first. Suggesting first to load up on insoluble fiber. It removes toxins from the intestine before they can damage cells and lead to colon cancer. To ensure that you get enough, eat several servings per day, of whole grains, such as whole-wheat bread or brown rice. Next, consider kelp in your weekly menu planning. This sea green helps stop environmental heavy metals such as strontium-90 from being absorbed. Keep in mind also, that your body needs a lot of fluid to transport toxins to the kidneys and liver for disposal, so drink at least eight full glasses of water a day. And include apples and onions in your diet. They contain quercetin, a compound that helps the body flushes out uric acid, which may build up and cause uncomfortable inflammatory conditions.

Good Foods That Help

Most crunchy vegetables contain chemicals that have been shown to increase the activity of several liver cleaning enzymes. It's especially important to eat carrots, when the liver is overwhelmed by environmental toxins, such as pesticides or air pollution.

As strange as it may sound, eat dandelions! This lawn herb is a rich source of lecithin. Lecithin aids in the removal of bile, a digestive fluid that may contain carcinogens. Dandelion contains a B vitamin called choline, which helps liver cells regenerate themselves. Dandelion also helps the body remove excess estrogens before the hormone has a chance to trigger endometriosis, a condition in which tissue from the uterus grows on other abdominal organs.

Milk Thistle is an herb, which has been used for centuries, as a liver remedy. It contains a compound called silymarin that increases levels of a natural liver-cleansing chemical by as much as 35 percent. It also helps damaged cells, to regenerate. Fresh or frozen orange juice is rich in citrate, a mineral that helps flush harmful deposits from the kidneys.

Dried Apricots have much alkalinity and also increases levels of citrates in the body.

Supplements Can Help

You may ask your coctor about taking the following supplements to help liver and kidney function, in order to better detoxify the body: Dandelion root, at about 1000 mg per day. Lecithin, at about 500 mg per day. Milk thistle, at about 200 mg per day. Potassium citrate , at about 400 mg per day. Vitamin E, at about 400 IU per day.

If you have any heart condition, or kidney condition, ask your doctor before taking any potassium. If you take an anticoagulant medication, do not take Vitamin E.

Always ask your doctor before taking any natural or synthetic medications, as intermixing them may induce harmful side effects.

posted by...nagarjuna..july 21st...

Why do we always talk about Fat?

2009-07-21T03:19:00.000-07:00

It seems that discussion of fat is always around us and media reports new findings about fat almost every day. Have we ever seriously thought about fat and wondered why fat is so "popular"?

Fat is associated with:

weight management
heart disease
certain cancers such as breast, prostate and colon cancer

Fat is also essential because:

it provides essential fatty acids which our body cannot make
it is needed to aid absorption of fat-soluble vitamins including Vit A, D, E and K.

Improving your eating habits does not mean that you have to eliminate your favorite foods. To cut back on the amount of fat, choose foods with less fat and prepare meals with little or not added oil. Include a variety of foods and follow the Healthy Eating Guidelines. Remember, moderation is the key!

posted by...nagarjuna..july 21st..

What do the Cholesterol Numbers mean?

2009-07-21T03:17:00.000-07:00

Written by Gloria Tsang, RD
last updated: November 2004

To have a complete picture of your blood cholesterol levels, your doctor likely will order a complete blood cholesterol profile test:

* Total Cholesterol
* LDL Cholesterol (bad cholesterol)
* HDL Cholesterol (good cholesterol)
* Blood Triglycerides

If you are 20 or older, you should check your cholesterol level at least once every 5 years as a regular check-up. It's desirable to have your cholesterol numbers within the desirable range. Levels in between are considered borderline high.

Cholesterol Numbers / levels - Desirable
Total Cholesterol
LDL Cholesterol
HDL Cholesterol
Triglycerides <> 40 mg/dL (1.0 mmol/L)
<> 240 mg/dL (6.2 mmol/L)
> 160 mg/dL (4.1 mmol/L)
<> 200 mg/dL (2.3 mmol/L)

Source: National Cholesterol Education Program NCEP

Cholesterol NumbersMessage: To treat high blood cholesterol, the National Cholesterol Education Program NCEP now recommends the TLC diet. In any case, your doctor may prescribe medications immediately if the LDL cholesterol level is over 160 mg/dL or 4.1 mmol/L.

Cholesterol NumbersFurther Reading

* High Cholesterol Diet

posted by...nagarjuna...july 21st..

nutrition and eating right

2009-07-21T03:13:00.000-07:00

In order to live, we must eat. That is a simple fact of life. However, what you put into your body determines just how you live. Food contains vital nutrients, giving you energy for life and aiding in all bodily functions. Nutrients are what you get from food for growth and health. No one food has all the nutrients that you need, hence the four basic food groups. Eating from the four basic food groups enables you to acquire the nutrients you need from eating a balanced diet.

Before you can know how to balance your diet, you should know the basic nutrients found in food.

Proteins are an important nutrient. Proteins can be found in a wide variety of foods. Meat, fish, eggs and poultry are very rich in proteins. Your body utilizes proteins to form new cells.

Fats and carbohydrates are also vital to good health. They will give you the energy you need. Many foods contain fat and carbohydrates. Milk, cheese, and butter are rich in fat and foods from the bread and cereal group such as pasta is rich in carbohydrates. Fruits also contain a fair amount of carbs. It is advised that you should use fats in your diet sparingly as it can cause heart disease and unwanted weight gain in some people.

Many people take a vitamin supplement on a daily basis. But you can also get an adequate amount of vitamins from food you eat. Vitamins help your body to grow and maintain good health. The term vitamin originated in the early 1900s. It was thought that vitamins contained nitrogen and was consequently spelled “viatmine”. After it was discovered that all vitamins do not contain nitrogen, the “e” was dropped. Vitamins can be found in foodstuffs or can be obtained as an over the counter pharmaceutical. Sometimes when foods containing life-giving vitamins are cooked, a great deal of those vitamins are lost, so taking supplements may be helpful. If one does not get the required amount of vitamins in his or her diet the metabolic balance can be disrupted and serious health problems could arise. Some of the vitamins you will find in foods are:

Vitamin A

This is found in carrots, sweet potatoes, melons and green leafy vegetables to name a few. Vitamin A is essential for healthy skin and good eye function.

Vitamin C

This is found in citrus fruits such as oranges and lemons. Broccoli and other dark green leafy vegetables also contain vitamin C. This vitamin is probably most well known for the effects it has on the cold virus. Taken in extra amounts it has been proven to ward off the cold virus or lessen the effects of it. Vitamin C also gives you healthy bone and blood cells.

Vitamin D

Vitamin D can be found in milk, eggs, and saltwater fish. It will give you strong bones and teeth and help you grow. You can also get vitamin D from the sun.

Thiamin and Niacin

These vitamins help you to digest food and aid in nervous system functions. Foods containing these vitamins include eggs, peas, liver and some meat.

Minerals are another vital nutrient that helps the different parts of the body work as they are meant to. Some of the more important minerals are calcium, iron, potassium, and sodium.

Calcium helps with the growth of teeth and bones as well as the functions of your heart and muscles. Some foods rich in calcium are milk, cheese, yogurt and some vegetables.

Iron is found in liver, beans cereals, some dried fruit and some vegetables. This mineral helps blood carry oxygen to your cells.

Potassium and sodium both help to maintain the function of your muscles and nerves. Foods containing these vital minerals include cereals, salt, and some vegetables to name a few.

Understanding the nutrients found in food is just the first step to eating right. All the foods are divided into four basic food groups. The food groups help you decide just what you should eat. In each group there are different foods with different nutrients. You should eat from the four basic food groups at each meal for a balanced diet.

The four food groups include the milk and dairy group, the meat group, the bread and cereal group and the fruit and vegetable group. You should eat a certain amount of food from each group everyday in order to get all the nutrients you need. Everyday you should have three to four servings of the milk and dairy group; one or two servings form the meat group, three or four servings from the bread and cereal group and three to four servings from the fruit and vegetable group. If you eat the right amount of servings from each group every day you will be eating a balanced diet.

Although water is not considered a nutrient or a food group, it is vital for life. You get water from many foods, but will get most of your water from by simply drinking it. Water keeps your body hydrated and aid in blood formation as well as digestion. Drink eight to ten glasses a day for good health.

In conclusion, learning to eat right can take some time. Basic knowledge of what the food groups consist of as well as what nutrients are and their function is key. A healthy body depends on your eating the right foods as well as the right servings of each food. Remember to include water in your diet.

posted by...nagarjuna...july 21st

Honey Mask For Face Acne and Scars.

2009-07-16T14:56:00.000-07:00

There are numerous kinds of honey available in the market. Here are the directions for making a honey mask. You can make it either purely alone or you can take 3 tablespoons honey and mix with a little lemon juice, cinnamon, oatmeal or toasted wheat germ. Leave the mask on your face for 20 to 30 minutes (more doesn't kill) and rinse off with warm water. Throughout periods of the day at home, you can also dab honey directly on the blemish daily to help with inflammation and redness (it cools down the redness just like a cucumber mask).
This is to explain more on the home remedy of using honey as mentioned in my home remedies for acne post. Honey contains excellent anti-bacteria and healing properties. This natural substance is all the while used as treatment for wounds and skin problems for over 2000 years.

Low Cholesterol Diet.

2009-07-16T14:46:00.000-07:00

The low-cholesterol diet is a diet low in saturated fat, which helps lower your cholesterol level and protect you from various heart diseases. The foods that should be included in this diet are fat-free dairy products, lean meats, fish and shellfish, skinless poultry, and whole-grain foods. Fresh fruits and green vegetables, especially when combined with large quantities of olive oil and monostaturates, should also be included because these are rich in vitamins and minerals that are good for your body and reduce your risk for high cholesterol. In addition to these, certain foods that contain plant stanols or plant sterols such as cholesterol-lowering margarines and salad dressings can also be added to your diet to boost your body’s LDL-lowering power. Nowadays, cholesterol is becoming a real threat to many people. The main reason behind this is that people tend to consume more products that are rich in saturated fats, such as whole milk dairy products, poultry, and egg yolks.

Dark Chocolate Health Benefits For Everyone.

2009-07-16T14:24:00.000-07:00

Chocolate is a favorite among people all over the world. Dark chocolate has been proven through studies that it is healthier for people than milk chocolate and white chocolate, which offer higher fat content and less health benefits to the consumer. This type of chocolate is also known as semi-sweet chocolate or bittersweet chocolate and has many benefits. One of the benefits of chocolate is that it is a good mood enhancer. Many people consume it when they are having a bad day. It contains serotonin which acts like an anit-depressant. It not only relaxes us, but also serves to make blood vessels more flexible to help the flow of blood throughout our bodies. The most outstanding dark chocolate health benefit is that it has nutrients that has been shown to curb cancer. Yet another benefit is that it has been shown to lower blood pressure and cholesterol. Eating dark chocolate is a benefit to diabetics who are limited on how much sugar they can take in.

Strawberries - More Vitamin C than Oranges!

2009-07-16T14:10:00.000-07:00

The straw”berry” we eat is not a berry or even a fruit; it is the enlarged receptacle of the flower. Strawberries are the only fruit with seeds (about 200) on the outside.
They are a member of the Rose family.
Strawberries is rich in potassium, which assists in muscle contraction and in maintaining fluid and electrolyte balance in body cells. Its folic acid, a crucial vitamin for pregnant woman (for brain development of baby) is one of the highest among fruits. A cup of strawberries has more Vitamin C than an orange!

Egg Nutrition.

2009-07-16T14:03:00.000-07:00

.Vitamin A present in eggs is essential for normal growth and development.
.Vitamin D present in egg yolk (one of the few natural source of this vitamin) helps in mineral absorption and thus good bone health.
.Vitamin E present in eggs protects against some cancers and also heart diseases.
.Iodine and phosphorous present in eggs is essential for making thyroid hormones and maintaining normal teeth and bone health.
.The protein quality of eggs is excellent as compared to other dietary proteins; it provides nearly all the essential proteins required for growth and development. Thus egg protein is used as standard or reference for evaluating the protein from other diet sources.

Advantages of nourishing the skin from within.

2009-07-16T13:50:00.000-07:00

Every cell in the human body needs dozens and dozens of nutrients and metabolites. Some, like vitamins, minerals and essential amino acids need to come from food. Others are produced by the body provided it is healthy and properly nourished. No skin cream can replace that.
On the other hand, when the nutrients are ingested and absorbed into your bloodstream, they are sure to be delivered to your skin cells. Nutrition has some effect on the mechanisms of aging of the body as a whole, Nutritients and foods that benefit your skin also tend to benefit other body systems and overall health.

Nutrients for Healthy Skin: Inside and Out.

2009-07-16T13:40:00.000-07:00

Vitamins, minerals, and other nutrients can give your skin the youthful glow of good health:-
Of all the news coming from the beauty community, the loudest buzz may be about the power of vitamins, minerals, and other nutrients to give skin a more radiant, healthy, and, yes, youthful glow. Vitamins Good for Skin Nutrition.
Vitamins C, E, A, K, and B complex can all help improve skin health. Here's how, Vitamins C and E. Among the most important new dermatologic discoveries is the power of vitamins to counter the effects of sun exposure.

NUTRITION

Nutrition 101: Iron

Nutrition 101: Iodine

Nutrition 101: Fluoride

Nutrition 101: Copper

Nutrition 101: Chromium

Nutrition 101: Calcium

Nutrition 101: Folate

Nutrition 101: Choline

Nutrition 101: Biotin

Nutrition 101: Pantothenic Acid

Nutrition 101: Vitamin B12

Nutrition 101: Vitamin B6

Nutrition 101: Niacin

Nutrition 101: Riboflavin

Nutrition 101: Thiamin

Nutrition 101: Vitamin K

Nutrition 101: Vitamin E

Nutrition 101: Vitamin D

Nutrition 101: Vitamin C

Nutrition 101: Vitamin A

Exercise, period

Keep a food journal

Watch for the sugary drinks

Understand Food Claims and Labels

Don't be overly-restrictive

Go for wholesome fresh foods

Do not Skip Meals

Watch for Portion Size

Eat at least 5 servings of fruits and vegetables per day

BMR (Basal Metabolic Rate)

Red meat is bad for health

Skipping meals can help lose weight

Eating for 2 is necessary during pregnancy

Avoid nuts as they are fattening

Avoid carbohydrate to lose weight

Avoid seafood to lower blood cholesterol

Brown Eggs are more nutritious than White Eggs

Brown Sugar is better than White Sugar

All Fats are bad

Sugar Causes Diabetes

PCBs - Is Farmed Salmon safe to eat?

Can eating Salmon help lower your blood cholesterol?

Can Curry Help Fight Cancer?

Cinnamon and Diabetes

Ginger against Motion Sickness and Nausea

Peanut Butter: Power-Packed Nutrition

Health Benefits of Walnuts

Health Benefits of Nuts

Flaxseed vs. Flaxseed Oil Pills:

Benefits of Flax seed in Heart Disease and Cholesterol Lowering heart smart diet healthy nutrition

5 Super Foods: the Next Generation

UK sets Salt Reduction Targets for Packaged Foods

Low Sodium Diet:

Potassium and High Blood Pressure

Over-dressing Your Food Adds a Ton of Extra Calories

Heart Association revises

Shopping and eating tips for lower fat eating

Every day ways to cut back on fat

Confused about Milk Products?

Cooking Oil: How to choose a good one

A Look at Fat Substitutes

Fat substitutes can be divided into 3 categories:

Health, Medical and Wellness Resources

Food Safety & Defense

NUTRITION GUIDELINES FOR PEOPLE WITH HIV

Healthy vegan infants

Healthy snack suggestions:

5 Reasons to Pack Your Lunch

HealingFoodReference.com

learn about nutrition

learn about nutrition

welcome to nutrition society of india

How to Plan a Food Drive

TLC Diet - a diet for high cholesterol heart disease recommended by AHA

Summary of the TLC Diet for High Cholesterol

Examples of food in the TLC Diet

Can Vitamin E Protect Your Heart?

Vitamin E in Heart Disease - Previous findings

Vitamin E in Heart Disease - New findings