Pregnant: Eat Healthy

Foods To Avoid While Pregnant
The Food and Drug Administration as well as the professionals in the medical field always caution expecting Moms against eating soft cheeses and certain deli meats. The reason being certain foods can become contaminated with bacteria called Listeria. . If you become sick from Listeria, the baby you're carrying could get sick or worse case scenario, it could be fatal. To protect your unborn baby, eat hard cheeses instead of soft cheeses and thoroughly cooked meats while you are pregnant.
The soft cheese made in the US are usually okay because they are made from pasteurized milk (pasteurization kills the Listeria organism.) Imported soft cheeses are usually best to avoid.
Here is a short list of soft cheeses to avoid:
feta (goat cheese), brie, Camembert, blue-veined cheeses, like Roquefort
Symptoms of a bacterial infection can develop from 2 to 30 days after you eat contaminated food. If the infection spreads to your unborn baby, you could start early labor.
Tell your doctor right away if you get any of these symptoms:
fever and chills, or other flu-like symptoms
headache, nausea, vomiting
To prevent infection, take these precautions:
Eat hard cheeses, like cheddar, instead of soft cheeses during pregnancy.
If you do use soft cheeses during pregnancy, cook them until they are boiling (bubbling).
Make sure the labels of your dairy products say "pasteurized" on the label.
Make sure you consume meat, poultry or seafood that has been cooked thoroughly!
Here is a list of meats, poultry and fish to avoid while pregnant:
Hot dogs, Sausages, Deli meat, Under cooked meat like beef and chicken, Pates, Ready to eat cold seafood, Raw eggs and raw egg dishes, Raw seafood, especially shellfish
The Centers for Disease Control and Prevention estimate the contaminated food eaten by pregnant women is estimated to cause mental retardation and blindness in anywhere from 400 to 6,000 infants, and may kill another 80 fetuses and newborns a year, according to the CSPI.
Listeria has been blamed for 2,500 illnesses and 500 deaths a year, and CSPI estimates 1/3 of the deaths involve pregnant women and their fetuses.
Please be very careful about the food you eat, and talk to your physician about the risks of food and food handling and preparation

Don't Make Your Kids Junk Food Junkies

Junk food diet 'makes children badly behaved'
by Jenny Hope
Bad diet: Junk food damages children's brains, say scientists
Diets high in processed foods are causing bad behaviour and learning difficulties in children, scientists have warned.
They claim junk food stops the brain working properly, leading to underachievement and a host of disorders.
Such foods not only lack the vitamins, minerals and essential fatty acids that boost brain power but actually reduce the body's uptake of nutrients that improve concentration, a study has found.
Thousands of children given medication to combat attention deficit disorder might be better off simply improving their diet, according to the research.
The Oxford University study showed that giving children essential fats found in fish and nuts could improve their brain power.
Their ability to learn was increased and their behaviour dramatically improved by supplementing their diets with such fats.
Startling results
Startling results in children who were underachieving and in some cases being disruptive were recorded after just three months.
The study involved more than 100 British children battling with physical co-ordination problems.
They were given daily supplements rich in omega-3 essential fats that are vital for brain development but have been reduced in the national diet over the last couple of decades.
In the study, around 40 per cent of children given omega-3 supplements made dramatic improvements in reading and spelling.
There was also a significant improvement in concentration and behaviour, according to a report in this month's issue of the American journal Pediatrics.
Researchers were led by Dr Alexandra Richardson, from Oxford University's department of physiology.
"What we've shown is that you can improve behaviour and learning with these oils," she said.
"Food affects behaviour. To ignore the role of nutrition is indefensible. If you paid attention to diet you could really make a difference."
Patrick Holford, who runs the Brain Bio Centre which tackles mental health problems through nutrition, said: "We're seeing outrageous imbalances in brain chemistry caused by the kinds of foods that sadly millions of kids are eating, and no one's doing anything about it.
"These kids are digging their own graves with a knife and fork. We know some fats found in processed and fried foods should be avoided.
"However, there are other fats that are essential and a deficiency can negatively impact on a child's behaviour."
The study involved 117 children aged five to 12 in schools in County Durham.
The children were of normal ability but underachieving and suspected of having dyspraxia, a condition that affects co-ordination. It is thought to affect at least 5 per cent of British pupils.
Even greater numbers have learning and behavioural disorders such as dyslexia and attention deficit hyperactivity disorder. Half the children were given omega-3 essential fats capsules for three months, while the remainder were given "dummy" treatment with capsules of olive oil.
Making progress
Those on omega-3s made up to ten months' progress in reading in three months, compared with those taking olive oil who made normal progress.
When the children swapped treatments, there was a similar jump forward for those transferred to omega-3s for the second three-month period.
After three months on the supplements, half showed such improvement they were no longer classified as having problems.
In some cases, children improved their reading age by up to four years.
Dr Richardson, who is also co-director of the Food and Behaviour Research charity, said unhealthy dietary fats can actually displace the healthy fats in the brain.
Known as trans fats, they are mostly found in processed foods such as crisps, biscuits and cakes.
Many teenagers get 40 per cent of their calories from fat.
The researchers are worried that such poor diets could permanently damage brain development.
source: internet newspaper The Daily Mail

Nutritional Tips

Snacking Healthy
Add Snacks to Subtract Pounds
By Liz Noelcke
While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.
But how can this make sense, since snacking theoretically adds calories?
Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.
Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.
How You Snack Can Make or Break Your Diet
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.
Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.
Snacking Isn’t Grazing
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.
To avoid grazing:
Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over.
Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won’t be tempted to reach for more.
If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention to what you are eating.
Limit yourself to a single serving.
Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead?
Practice Moderation
As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you don’t keep track, you might add excess calories and fat to your diet without realizing it. Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit.
source:http://www.sparkpeople.com/

Keeping Your Christmas Healthy

Holiday Fitness Survival Guide
by Will Praht
Well the holidays are here and to no surprise so are all the extremely tempting food treasures we don’t see but once a year. Every year, no matter how good your intentions are the average person will gain a minimum of 3-7 pounds during the Holiday season.
So much food, so little time is the often times repeated mantra during the holidays.
Instead of thinking “If I don’t enjoy these wonderful Holiday treats now I will have to wait another year”, let’s try to be conservative in our approach to the holiday feasts and in turn save ourselves from the dreaded New Years resolution of shedding our new holiday baggage.
How can you achieve what seems to be in your eyes a monumental task? Let’s try to get some perspective and use a Holiday guideline to give us the strength and resolve to get through the holidays healthier and happier about ourselves.
Stay focused and lets get cracking.
►Don’t Slow Down. With the holidays upon us, our time is even more in demand than ever. Don’t give in to the inevitable justification of “oh I’ve been doing so good I can skip a work out or two” or the ‘I’ll skip todays workout but I’ll work twice as hard tomorrow”, Everyone knows workouts can never really be made up, and what makes you think you will have the time tomorrow to double up your work when your already spread to thin. Simple solution, don’t give up your workout time. If you don’t have time for the gym do a make shift workout at home or go for a quick walk or run. Do something, but don’t stop.
►Don’t Forget Your Goals and Your Previous Success. Don’t allow yourself to justify the holiday season as a special event that supersedes your goals of a slimmer you. Fight the grazing urge that is prevalent with all the assessable snacks seemingly everywhere you look at work, home and holiday gatherings. Be conscious of your decision making process and limit your indulgence.
►Get Control. When the opportunity arises choose to host the party. This way instead of all the traditional unhealthy finger foods you can put a healthy yet twist on your gathering with tasty healthy alternatives such as those found here and many other healthy eating Internet sites. Another opportunity to get control is to volunteer to make the arrangements for special social events normally booked at some of the local eating establishments. By taking control and choosing the site for your gathering you can assure there will be something on the menu that stays in line with your goals. Make sure the restaurant of choice has a wide variety available for those who don’t have the resolve you do, this way everyone is happy.
►Think Ahead. Okay so you can’t get control of every situation and there are going to be some gatherings you have to go to. For these situations take control by eating a small healthy snack beforehand, so you won’t be as tempted or as likely to give in because of hunger pangs.
►Enlist Your Friends for Support. Letting as many people know of your goals will empower you to accomplish them. There is a good feeling of satisfaction to know others see you are strong enough to stick to your plans and achieve your goals. As you share you may find another with similar goals and it is a whole lot easier to resist with company in your endeavors. Team up and help each other through those tough gatherings. It is a party so go ahead and enjoy but do not over indulge. Moderation within the guidelines of your goals gives you the pleasure of enjoying the atmosphere and still enjoying the crowd in their celebration.
►Watch the Hooch. Alcohol may look innocent enough but it packs a fairly good caloric punch, plus brings down your ability to resist temptation, while rising your ability to justify “cheating just a little bit”. Remember your goals and stay in control of all the elements.
►Stand and be Counted. Your goals as they relate to you and your body should be one. Don’t be afraid to stand up for yourself and just say no to an overzealous partier if you have to. Always try to explain and be nice about your choice but if they aren’t going to respect those choices, stand up for yourself. Your goals where set to reach targets you’ve set for yourself to accomplish and feel better about yourself, don’t lose sight of the final goal.Good luck and have a healthy, happy holiday season

Understanding Carbohydrates

The Truth About Carbohydrates
Not all Carbs are Created Equal
By Becky Hand, Licensed & Registered Dietitian

It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them. The Truth about Carbohydrates
Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat. All carbohydrates are not created equal. There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways. Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended. What You Should Know About Low-Carbohydrate DietsFollowing an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance. The Body’s Immediate Reaction to Very Low Carbohydrate Diets When there is a severe deficit of carbohydrates, the body has several immediate reactions:
With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result.
Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine. The Long-Term Effects of Low Carbohydrate Diets When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:
The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
Kidney stones are more likely to form on high protein, ketosis-producing diets.
Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar QuestionHow do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:
Fruits: 2-4 servings daily, Vegetables: 3-5 servings daily, Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily, Legumes, beans and peas: 1-2 servings daily, Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:
Fruit Juice, Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal), White rice, French fries, Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:
Sugary desserts, cookies, cakes, pies, candies, Doughnuts and pastries, Chips, cola and carbonated beverages, Sugar, honey, syrup, jam, jelly, molasses

That’s it! A simple, effective carbohydrate-controlling plan that allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!

source: http://www.sparkpeople.com/

Nutrition Tips: Healthy Substitutions

Make Smart Substitutions
Trade Up Without the Big Tradeoff
By Zach Van Hart, Staff Writer

Why do so many people regularly eat potato chips and guzzle soda? Taste is partly to blame, but a big reason might be that people don’t have any good replacements. The Spark Diet helps solve this problem with smart substitutions.

Smart substitutions are small (seriously) changes to your diet that can really add up. Did you know that by using one teaspoon of mustard instead of mayonnaise, you save 54 calories? Or that one cup of airpopped popcorn has 100 fewer calories than one cup of buttered popcorn?

Suppose for dinner you want a pasta dish. You could either have fettuccine alfredo or spaghetti with tomato sauce. Both sound good, don’t they? Well guess what – the fettuccine packs 426 more calories! By simply subbing in the spaghetti, you save a bunch of calories and still eat a great tasting meal.

This is the basis for smart substitutions. None of the changes are earth-shattering, but they make your calorie goal a lot easier to reach. Some of them you might even prefer (such as mustard over mayonnaise). You don’t have to sub out every single fatty or high calorie food you eat, but a change here and there can be dynamite.

You’ll be amazed at the difference it can make. Even if you don’t do it all the time, if you make smart food substitutions a habit, you can speed up weight loss without putting yourself in dieter’s prison.

Here are some more suggestions for smart substitutions. Feel free to find your own and incorporate them to your daily diet.

Instead of regular potato chips try baked potato chips

Instead of pudding try applesauce

Instead of ice cream try non-fat frozen yogurt

Instead of cream try evaporated milk

Instead of whole milk try skim milk

Instead of nachos with the works chips try tortilla chips and salsa

Instead of chocolate try cocoa

Instead of bagel with cream cheese try apple slices with peanut butter

Instead of boiling with butter try boiling with chicken broth

Instead of ground beef try ground turkey

source:sparkpeople.com

Natural Herb or Supplement of the Week - Soy Isoflavones

Many natural remedies have not been approved by the FDA yet have had success with many people. We at Healthy Living are just going to give you the treatment and claims of some of these Natural cures. In the end you have to decide whether it is right for you. Todays supplement is Soy isoflavones .

Soy isoflavones
Soy isoflavones are a group of compounds found in and isolated from the soybean. Soy isoflavones are phytoestrogens which are plant-derived nonsteroidal compounds that possess estrogen-like biological activity. Isoflavones bind to estrogen receptors, affecting estrogen-regulated processes, and are therefore referred to as phytoestrogens (plant estrogens). Soy isoflavones are heterocyclic phenols with structural similarity to estradiol-17beta and selective estrogen receptor modulators. Isoflavones are a unique class of plant flavonoids that have a limited distribution in the plant kingdom and can be physically described as colorless, crystalline ketones. The most common isoflavone compounds are the conjugate, glucoside, and aglucone forms. The most common and important dietary source of these isoflavones are soybeans. Soy isoflavones comprise three main isoflavones and their glycosylated forms. The three main isoflavones are the aglycones genistein, daidzein and glycitein. Their glycosylated forms are called soy isoflavone glycosides which include genistin, daidzin, and glycitin. Isoflavones compounds, such as genistein and daidzein, are found in a number of plants, but soybeans and soy products like tofu and textured vegetable protein are the primary food source.
Health benefits of soy isoflavones
Soy isoflavones have been a component of the diet of certain populations for centuries. Soy isoflavones have estrogenic, antioxidant activity. They may also have anticarcinogenic, anti-atherogenic, hypolipidemic and anti-osteoporotic activities. Soy isoflavones are powerful plant substances chemically similar to the female hormone estrogen. Soy isoflavones can be used alone to treat or
prevent breast cancer, prostate cancer, skin cancer, and colon cancer or as mechanism inhibitors. Isoflavones alone may also reduce or prevent various symptoms related to the onset and duration of menopause, including hot flashes and osteoporosis. Isoflavones alone may also be effective in certain cardiovascular applications, including heart disease, reducing cholesterol-lipid levels, modulating angiogenesis, and other vascular effects. Moreover, isoflavones alone have been implicated in reducing headaches, dementia, inflammation, and alcohol abuse, as well as immunomodulation.
Isoflavones acts as antioxidants to counteract damaging effects of free radicals in tissues. Isoflavones may reduce the risk of hormone-dependent cancers, such as breast and prostate cancer, as well as other cancers. By blocking enzymes thought to contribute to prostate cancer, soy isoflavones may delay or prevent its development. Isoflavones also have been found to have antiangiogenic effects (blocking formation of new blood vessels), and may block the uncontrolled cell growth associated with cancer, most likely by inhibiting the activity of substances in the body that regulate cell division and cell survival (growth factors). The soy isoflavone genistein has been reported to inhibit angiogenesis, the growth of new blood vessels that, when abnormal, can contribute to the development of cancer. Soy isoflavones have also been shown to inhibit 5 alpha-reductase, the enzyme that activates testosterone in the prostate gland and other tissues. Epidemiological studies have shown that populations with high intakes of soya foods, such as those of China, Japan and other Asian countries, usually have a reduced risk of cancers of the breast, prostate, colon and uterus.
Isoflavones can act like estrogen in stimulating development and maintenance of female characteristics or they can block cells from using other forms of estrogen. The mild estrogenic activity of soy isoflavones may ease menopause symptoms for some women, without creating estrogen-related problems. Soy may also be beneficial in preventing osteoporosis. Women approaching menopause who eat isoflavone-rich soy protein are significantly more likely to boost their bone mineral density than women whose diets are low in soy isoflavones. Soy isoflavones may help alleviate hot flashes and night sweats that many women experience during menopause.
The American Heart Association (AHA) recommends adding at least 25 grams of soy protein per day to a diet low in saturated fat and cholesterol to reduce the risk of heart disease. Soy isoflavones prevent LDL cholesterol from harming the walls of blood vessels by decreasing the formation of plaque in the vessel wall.
Dietary sources of soy isoflavones
Isoflavone concentrations vary among soy products and among different brands of the same product. The highest levels are in whole bean products that have not been highly processed. Although many varieties of vegetables, grains, and legumes contain small amounts of isoflavones, by far the largest quantities are found in soybeans. Roasted soy nuts, tofu, tempeh, soy milk, meat substitutes, soy flour, and some soy protein isolates are also high in isoflavones. The soy germ, found in whole soybeans, is particularly high in isoflavones.In addition, the isoflavones present in soy are available as supplements, in capsules or tablets.
Dosage, intake, recommended daily allowance (RDA)
No formal recommendations for isoflavone intake have been reported. Consumption of isoflavones in Asian countries varies between 25 and 200mg a day. In general, 250ml soya milk or yoghurt, or 50g soya flour, cooked soya beans or textured vegetable protein (TVP) provide approximately 50mg isoflavones. 2 grams of soy protein contains approximately 1 milligram of soy isoflavones. Most isoflavone supplements provide 25-100mg total isoflavones. The North American Menopause Society (NAMS) HAS reported that the consumption of 50 mg/day may reduce cholesterol, 40 to 80 mg/day may strengthen blood vessels and possibly improve blood pressure, 50 mg/day may keep bone health, and 40 to 80 mg/day may reduce hot flashes.
Side effects, overdosage symptoms, interactions
Soy products are generally very safe. Common allergic side effects include stomach upset and digestive problems including constipation and diarrhea. Soy isoflavones have been reported to reduce thyroid function in some people. Soy products may worsen kidney stones, decrease thyroid hormone production, or increase the risk of bladder cancer. Pregnant women and nursing mothers should not use soy isoflavone supplements because of their estrogenlike effects. The phytoestrogen components of soy may interfere with the drug tamoxifen and raloxifene. High intakes of soy protein may interfere with the efficacy of the anticoagulant medication warfarin. A high-fiber diet may interfere with the absorption of soy isoflavones.
source: vitamin and health supplement guide
General Safety Advisory
~The information in this document does not replace medical advice.
~Before taking an herb or a botanical, consult a doctor or other health care provider
-especially if you have a disease or medical condition,take any medications, are pregnant or nursing, or are planning to have an operation.
~Before treating a child with an herb or a botanical, consult with a doctor or other health care provider.
~Like drugs, herbal or botanical preparations have chemical and biological activity. They may have side effects. They may interact with certain medications. These interactions can cause problems and can even be dangerous.
~If you have any unexpected reactions to an herbal or a botanical preparation, inform your doctor or other health care provider

Training Tip: Carbohydrate Needs

Are You Eating Enough Carbohydrates?

by Jack A. Medina, M.A. and Roy E. Vartabedian, Dr.P.H.

Athletes, particularly elite and endurance athletes, often find it difficult to eat enough food to match their caloric and carbohydrate needs. Part of the reason is they don't want too much food in their stomachs when they are training, and have little rest time for eating because of the hours spent training. Another reason is they are misinformed.

Why Carbohydrates?

Because they are your main source of glucose (a form of sugar). Glucose is used by the body to make ATP for muscle contraction. Once you run out of glycogen (storage form of glucose), often called "hitting the wall", you have to rely on less efficient sources of energy: muscle protein and fat.

If I Want to Lose Fat, Should I Avoid Carbohydrates?

Don't be fooled by this misleading advertising! Carbohydrate is the body's favorite fuel for exercise. If you are involved in aerobic exercise you need both carbohydrate and fat for fuel. The higher the exercise intensity, the more the muscles need glucose (carbohydrate). Some weight-training athletes have been told, and believe, they should avoid high carbohydrate foods, not realizing that the expensive protein they are eating is being converted to glucose.

Does Insulin Convert Carbohydrate Into Fat?
NO! Insulin actually promotes the storage of glucose (carbohydrate) as muscle and liver glycogen, not as fat. Insulin also helps muscles absorb amino acids for muscle repair, and fat for fuel during aerobic exercise.
Athletes who eat lots of high-carbohydrate foods are able to store more glycogen, which allows them to train and compete for longer periods of time.

How Much Carbohydrate?
Lots of it! Athletes generally don't enough of this valuable energy source. Most recreational athletes need 300 to 500 grams of carbohydrate every day, while elite athletes need 500-700 grams per day. A typical serving of carbohydrates is 15-30 grams. It's no wonder that athletes feel tired. I think using the Nutripoints(TM) method is the easiest way to add carbohydrates to your diet because you don't have to figure out how many grams you are getting from various foods; it's based upon the Nutripoint value (one number=nutrient density) of a food, not of its glycemic index.
Sports nutritionists and dietitians recommend high-carbohydrate eating all the time, not just occasionally.

Meeting Your Carbohydrate Needs
Many carbohydrate supplements come in the form of gels or powdered sugars, usually glucose-based, which is one of the least sweet sugars and can be added to canned fruit, drinks and fruit juices. Carbohydrate supplements, like sports bars, are convenient and easy to carry but aren't the "magic" answer you may be looking for. It's even better to get your extra carbohydrate from 100% fruit juices and whole grain cereals because of their high phytonutrient value. Liquid meals are easier to consume than solids and can aid in meeting the athlete's needs.
A piece of fruit is the most nutritious snack but sometimes it isn't convenient. Snacks of various kinds can offer good nutrition; such as toast, fruit muffins, fruit bread, yogurt, dried fruit, popcorn, crackers and sports drinks, to name a few. So snacking can meet your carbohydrate needs, providing you know which are the most nutritious. In our book, "The Winning Edge: Fueling & Training the Body for Peak Performance", there is a great list of "high-energy fuel" foods, drinks, and snacks

Here is a sample of high-carb/high-Nutripoint fruits:

Nutripoints
34. 0 12 pc JP+ Gummies® (fruit), 29.0 ¼ Cantaloupe, 21.0 1 Guava, 20.5 ½ Papaya, 19.0 1 c Strawberries, 19.0 ¾ c Currants, Black, 17.5 ½ Mango, 17.0 1 Kiwi, 15.5 ½ c Mandarin Oranges, 14.0 1 Banana, 14.0 ¼ Honeydew Melon, 14.0 2 Plums, 13.5 1 Orange, 13.5 3 Apricots (or 6 pc dried), 13.0 1 Tangerine, 13.0 ½ Grapefruit, 13.0 ½ c Blackberries, 13.0 ½ c Fruit Salad, 12.5 ½ c Raspberries, 11.5 6 oz Orange Juice, 11.0 1 Peach, 11.0 6 oz Grapefruit Juice, 10.5 1 c Watermelon, 10.0 ½ c Fruit Cocktail, 10.0 1 Nectarine

For more information on the subject above you can email eric_tansuman@yahoo.com or you can click here.

Nutrition Tips

Smothie Summers
by Will Praht
The Dog days of summer are really beginning to set in and our diets seem to suffer. You don't feel like cooking or even eating sometimes, but it is now more critical than ever to get your nutrition for the day. One easy cooling and filling way is to make yourself a smoothie. Depending on what you add to your smoothie you can have a fairly complete meal in one nice cool drink.

To get you started here are a few of my favorite smoothie recipes.

Fuzzy Navel Smoothie
The term "fuzzy navel" refers to peach "fuzz" and a "navel" orange. The flavors blend as wonderfully as the words.
1 cup orange juice 1 1/2 tablespoons honey 2 cups peeled and diced peaches (2 large peaches) 1 cup sliced bananas (1 large banana)
Place the juice, honey, peach, and banana in a blender, and mix on low speed until the mixture is blended. Continue mixing, gradually increasing the speed, until the mixture is smooth. Pour into glasses and garnish the rim of each glass with an Orange Wheel (see Garnishes with a Flourish), if desired

Raspberry Orange Smoothie
2 cups milk 2 cups plain yogurt 2 cups fresh raspberries (other berries may be substituted) 1 cup frozen orange juice concentrate 1 cup ice cubes 1 teaspoon vanilla extract Combine all ingredients in an electric blender and process until smooth.

Kiwi Peach Smoothie
4 kiwifruit, peeled 4 peaches, peeled and frozen* 16 ounces can pineapple juice 1/4 cups powdered sugar 1/4 cups frozen limeade concentrate 1/4 teaspoons coconut extract 1 cup ice cubes Garnish: kiwifruit slices If fresh peaches are unavailable, substitute 1 1-pounds Bag frozen peaches. Process first 7 ingredients in a blender until smooth, stopping to scrape down sides. Garnish, if desired, and serve immediately

Watermelon Ecstasy Smoothie
How much sweeter can it get than to enjoy a watermelon smoothie when the temperature is rising faster than the stock market?
1 cup pineapple juice 1 tablespoon honey 2 cups seeded and cubed watermelons (1/4 melon) 1 1/2 cups blueberries
Place the juice, honey, watermelon, and blueberries in a blender, and mix on low speed until the mixture is blended. Continue mixing, gradually increasing the speed, until the mixture is smooth. Pour into glasses and garnish the rim of each glass with Berries on a Skewer (see Garnishes with a Flourish), if desired

More great recipes at smoothierecipes.net

Nutrition Tips: Healthy Cereals

Trying to do the right thing but it's confusing trying to read all the labels on those cereal packages at the stores these days. Here is a list distributed by the Children's Hospital of Boston to help make it easier to make sure your kid's start the day on the right nutritional note.

Crunch Your Way to Better Health
Healthy Breakfast Cereals

Healthy cereal that is tasty can be found! If you're wondering if your cereal meets the cut, compare the label on the box to the standards listed below.

If your favorite cereal doesn't make the cut, try using less of it and mixing it with some of one of the healthiest cereals below. We’ve come up with three lists of cereals based on the following healthy criteria: amounts of calories, sodium, carbohydrates, trans fat, and fiber:

"Healthiest Choice" Cereals, "Sweet, High Fiber" Cereals, "Better than Most" Cereals

Healthiest Choice Cereals
At least 4 out of 5 of the following criteria are met:
Low Calorie 160 or less per serving, Low Sodium 200mg or less per serving, Low Carbohydrate 25g or less per serving, Trans Fat Free, High Fiber 3g. or more per serving

If all 5 criteria aren’t met, the one it did not meet is in parentheses next to the name of the cereal. If a cereal has extra high fiber content (6 or more grams), that is also mentioned in parentheses.
Arrowhead Mills Nature O's, Back to Nature Hi-Lo, Barbara's Crispy Wheats (sugar) , Barbara's Grain zs, Barbara's Shredded Spoonfuls, Barbara's Soy Essence, Cream of Wheat (low fiber), Erewhon Instant Oatmeal, GM Fiber One (extra fiber), GM Cheerios, GM Multigrain Cheerios, GM Total Whole Grain, Grainfields Toasted Oats (low fiber), Grapenut Flakes (trans), Health Valley Blue Corn Flakes, Health Valley Healthy Crunches & Flakes, Health Valley Organic 7-Multigrain Flakes, Kamut, Kashi to Good Friends (sugar)(extra fib), 􀂃 Kashi Breakfast Pilaf (calories)(extra fib), Kashi Go Lean (sugar)(extra fib), Kashi Heart to Heart, Kashi Medley (low fiber), Kashi Puffed (low fiber), Kellogg's All Bran (sugar)(extra fib), Kellogg's Bran Buds(sugar)(extra fib), Lifestream Flax Plus, Mother’s Toasted Oat Bran, Nature's Path Heritage Bites (sugar), Nature's Path Heritage O's, Nature’s Path Oaty Bites - Organic, Nature’s Path Optimum Slim(extra fib), New Morning Oaties, Nutlettes Soy Cereal, Post Shredded Wheat N' Bran (extra fib), President's Choice Ancient Grains, Quaker Oats Old Fashioned Oatmeal, Shredded Wheat, Trader Joes Apple Cinn. More & Less, Uncle Sam Cereal (extra fiber), Wheatena, Wheetabix

Sweet, High Fiber Cereals
High Fiber 3g or more per serving, Greater then 26g of carbohydrates per serving
Recommended for those who need fiber and aren’t as concerned about carbohydrate intake, their weight or their triglyceride level:

Barbara’s Bite Size Shredded Oats Crunch, Barbara’s Shredded Oats Vanilla Almond, GM Honey Nut Clusters, GM Multi-Bran Chex, GM Oatmeal Crisp Raisin, GM Oatmeal Crisp Triple berry, GM Wheat Chex, Healthy Valley LF Granola, Kashi Go Lean Crunch, Kellog’s Frosted Mini-Wheats, Post Frosted Shredded Wheat, Trader Joes Organic Golden Flax Cereal, Trader Joes Organic Morning Lite, Trader Joes Very Berry Clusters

Better Then Most Cereals
Fiber 2g, Total Carbohydrates 26 g or less
The following cereals are better than most cereals:

Barbara’s Cocoa Crunch Stars, Barbara’s Honey Crunch Stars, Barbara’s Puffins Peanut butter, Cascadian Farm Multi Grain Squares, Cascadian Farm Honey Nut O’s, GM Berry Burst Cheerios Strawberry

SOURCE: Children's Hospital Boston

Nutrition Tips: Fitness Foods

Womens health magazine did some research oon the best foods to help amp up your fitness regimine. If you are stuck on the same old same old, while trying to figure out the best thing to eat before your next workout, check out the following list.

Avocados - healthy fats to keep you strong and injury-free
Whole grain bagels - complex carbs that deliver energy over a longer period of time
Bananas - potassium for fluid absorption and carbohydrates for energy
Berries - potent nutrients to protect you from free radicals
Carrots - potassium and complex carbs for muscle energy, controlling blood pressure and muscle contractions
Whole grain cereal - complex carbs and protein for endurance and muscle building
Chicken thighs - iron, zinc, B vitamins for energy
Chocolate milk - calcium, vitamins, minerals, cocoa to replenish muscles
Low fat cottage cheese - protein, calcium, carbs for healing muscle tears
Cranberries - carbs for energy and proanthocyanins to prevent urinary tract infections
Eggs - iron and lecithin for brain power
Ground flaxseed - lignans, fiber for digestive health
Hummus - complex carbs, protein, unsaturated fats
Oranges - vitamin C to repair muscle tissue
Peanuts - healthy fat improves endurance
Potatoes w/salt - replaces electrolytes, offers potassium
Salmon - monounsaturated and omega fats reduce abdominal fat
Whey protein - best assortment of amino acids to repair and build muscle
Yogurt - probiotics, energy boost

30 Minute Fitness:Nutrition Tip

Health Benefits of the Strawberry
We all know strawberries are delicious, but they are also nutritious, and ideally should be a part of everyone's daily diet. You'll enjoy some health advantages by eating strawberries regularly, and the best part is strawberries are one of the most delicious fruits.

The USDA recommends that every American eat at least five servings of fresh fruits and vegetables daily, but unfortunately, most people don't even come close to that. Adding fresh strawberries to your diet, whether they are in salads, smoothies, or on their own, is a great way to get the servings of fruit you need for a well-rounded body and a healthy immune system.

What's so nutritionally good about strawberries?

Strawberries contain a range of nutrients, with vitamin C heading the group. They also contain significant levels of phytonutrients and antioxidants, which fight free radicals. These antioxidant properties are believed to be linked to what makes the strawberry bright red.

So what are these weird free radicals?

Free radicals are elements that can damage cells, and they are thought to contribute to the formation of many kinds of cancer.

In addition to vitamin C, strawberries also provide an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

So many uses for strawberries!

Strawberries are among the most versatile of fresh fruits. Unfortunately, they are quite perishable as well. So purchase fresh strawberries only a few days before they are to be eaten. When strawberries are in season locally this is rarely a problem. But at other times of the year, it may be necessary to make due with frozen strawberries, which lose much if not all of their nutrition.

At the produce section choose strawberries that are plump firm and free of mold and have a deep red color. Unlike other fruits, strawberries do not continue to ripen after they are picked, so be sure to choose the ripest, reddest strawberries, as they will provide the best taste and the highest nutrient density. Many people find that medium sized strawberries are sweeter and more flavorful than larger ones. When buying pre-packaged strawberries, be sure that the berries have not been packed too tightly, as this could cause them to be crushed or otherwise damaged.

Handle strawberries properly and store them well after they have been purchased. Like all fruit, strawberries should be washed thoroughly prior to eating or storage. Any strawberries that show signs of mold should be discarded at once, as they will contaminate the remaining strawberries. The strawberries should be placed in a bowl, covered with plastic wrap, and kept in the refrigerator. Fresh strawberries will keep in the fridge for a few days.

Source: Chet Days - Health and Beyond

Nutrition Tips: Kids Nutrition

The 20 Best Snacks for Kids
By Jacqueline Plant and Fraya Berg

Toss the junk food! Our nutritious munchies taste so great, your child will never guess they're good for him.

1.Peanut Butter This versatile childhood favorite's got plenty of protein and fiber. For a change, try making silly PB&J sandwiches: Instead of bread, use toasted mini waffles or rice cakes.
2.Sweet-Potato Chips Sweet spuds are one of the most nutritious vegetables around: They're packed with vitamin A and are a good source of B6, C, and folate. These simple, delicious chips are a great alternative to the greasy, store-bought variety.
3.Healthy Baked Treats Your child will never guess you're sneaking fruits or vegetables into her diet when you bake them into yummy muffins or breads. Banana bread, zucchini muffins, and carrot bars are a few of our favorites for kids. Our tasty Carrot-Cake Bars contain beta-carotene from the carrots and vitamin C from the pineapple.
4.Whole-grain cereal A bowl of enriched whole-grain cereal with milk and fruit is power-packed with vitamins, calcium, and fiber. Cheerios are a classic, but another brand we like is Barbara's Bakery Multigrain Shredded Spoonfuls.
5.Cheese The protein in this versatile snack keeps energy levels high until dinnertime. We like to stick salt-free pretzel sticks into cubes of low-fat cheese to make "satellite snacks," but you can also make cheese more interesting to kids by melting some on an English-muffin half, serving it with whole-wheat crackers, or cutting a face in a slice of American cheese.
6.Eggs One egg provides a 4-year-old with almost one third of her protein requirements for the day. Keep a bunch hardboiled in the fridge (they last for seven days), or scramble an egg and roll it up in a flour tortilla. Our fun, hard-cooked creation, decorated with FooDoodler food-coloring markers, makes a jazzy addition to an after-school snack pack.
7.Yogurt Low-fat yogurt is an excellent source of calcium, and children love it dressed up. To keep sugar content to a minimum, buy plain yogurt and mix it with your child's favorite fruit preserves, a pinch of colored sprinkles, or a bit of honey and some granola.
8.Quesadillas Cheesy quesadillas are a calcium-rich snack that's got protein as well. You can mix anything with the cheese: chopped vegetables, leftover cooked chicken, or even shrimp. Try our Quesadilla Twisters, which are easy to make and fun for kids to hold. Between the folate in the corn, the lycopene in the tomato, and the iron in the spinach, this snack really packs a nutritional punch.
9.Hummus Made from pureed chickpeas, hummus is an excellent dip for kids. It's got an appealing nutty flavor, is thick enough not to be messy, and contains folate, vitamin B6, and iron. Serve our easy-to-make hummus with cut-up vegetables, pita triangles, or salt-free crackers.
10.Pears Rich in fiber and available year-round, pears come in many delicious varieties. Pack one in your child's lunch box, or try slicing it for an after-school snack. Or serve up equally nutritious canned pears, which is what we used for our fun Pear Pinwheels.
11.Noodles Pasta is a fabulous source of complex carbohydrates. Pick some in your child's favorite shape, and cook up a batch to keep in the refrigerator. At snacktime, microwave a half-cup serving tossed with veggies or cooked chicken and jarred tomato sauce.
12.Smoothies Kids go crazy over these delicious, sippable treats, and they're packed with nutrients. Use nonfat vanilla yogurt, orange juice, and a banana as the smoothie's base, then experiment with a combination of cut-up fresh or frozen fruit. It's a great way to sneak two or three servings of fruit into your child's diet. Our favorite smoothie adds an extra dose of fiber, a nutrient that many kids don't get enough of.
13.Snack Mix Toss together a healthy combo of nuts, pretzels, whole-grain cereal, banana chips, and popcorn for a handy, portable snack. Nuts contain must-have minerals like magnesium, iron, and zinc. Try our kid-friendly Nuts and Bolts, or make up one of your own!
Ovaltine Milk mixed up with caffeine-free Ovaltine (available in chocolate or malt) is a filling, protein-rich snack that provides a child with 40 percent of the RDA for calcium, 80 percent of her daily vitamin D, and more than 50 percent of her daily B vitamins.

14.Ovaltine Milk mixed up with caffeine-free Ovaltine (available in chocolate or malt) is a filling, protein-rich snack that provides a child with 40 percent of the RDA for calcium, 80 percent of her daily vitamin D, and more than 50 percent of her daily B vitamins.
15.Low-Fat Ham It tastes just as good as regular ham, but the low-fat version is much healthier and a great way to boost your child's protein intake. Roll up a slice on its own or with a piece of cheese, make crustless ham-sandwich "hors d'oeuvres," or try our Peekaboo Muffins with diced ham and shredded cheese baked inside.

Our 5 Favorite Convenience Snacks
1.Kettle Valley Real Fruit Snack:This all-natural dried-fruit bar provides lots of vitamin C. 2.General Mills Chex Morning Mix:This low-fat, vitamin-fortified snack comes in handy single servings.
3.Polly-O Pizza Diparellas: Healthy cheese sticks come with a fun tomato dipping sauce.
4.Glenny's Soy Veggie Snack: These seasoned puffs are a good source of soy protein.
5.Rag?ress: These microwavable single-serving containers of pasta and sauce are low in fat

Related Links:
Sweet-Potato Chips, Carrot-Cake Bars, Quesadilla Twisters, easy-to-make hummus, Pear Pinwheels, favorite smoothie, Nuts and Bolts, Peekaboo Muffins

source:parents.com

Pizza as Health Food ?

It's all in the dough
Will Dunham
It's the junk food lover's dream come true, pizza as health food.

University of Maryland food chemists say they have found ways to enhance the antioxidant content of wholegrain pizza dough by baking it longer at higher temperatures and giving the dough lots of time to rise.

The research was served up at a meeting of the American Chemical Society in Chicago this week.

Liangli Lucy Yu, a food chemistry professor, says the findings arose from broader research into ways to improve health-promoting properties of wheat-based food products.

The researchers experimented with baking temperatures, baking time and fermentation time, the time the pizza dough is given to rise.

Then they checked levels of antioxidants in the final product.

Antioxidants are substances that protect cells from damage caused by unstable molecules known as free radicals. Some experts believe antioxidants can lower the risk of cancer, heart disease and other ailments.

The researchers found that antioxidant levels rose by up to 60% with longer baking times and up to 82% with higher baking temperatures, depending on the type of wheat flour and the antioxidant test used.

But the precise mechanisms involved are unclear, they say.

You can increase both the baking time and temperature together without burning the pizza when done carefully.

The researchers used oven temperatures 204-287°C, and baking times 7-14 minutes.

They looked at fermentation times up to two full days, and found that longer periods in some cases doubled the dough's antioxidant levels.

This probably stemmed from chemical reactions caused by yeasts in the dough that had more time to release the antioxidant components, says co-researcher Jeffrey Moore.

A common fermentation time is about 18 hours, he adds.

Wholewheat versus white flour
The study used only wholewheat dough. Most of the antioxidants in wheat are in the bran and endosperm components that are generally removed in refined flour, Moore says.

Thus, longer and hotter baking and longer fermentation would probably be less effective in making more healthy pizza with refined flour, he says.

But what about pizza aficionados who might want to cover their crust with mounds of fatty toppings like extra cheese, pepperoni, sausage and minced beef?

"If you're adding back all these other things that have potential negative health consequences, then you're negating anything that you're adding in terms of [health] value," Moore says.

The study was funded by the US Department of Agriculture and grain organisations, but not the pizza industry.
source: abc.net.au

Circuit Training: Nutrition Tips

Top 10 Energy Boosting Powerhouses
Foods that Pack the Punch
By Mike Kramer

Get ready to dump that coffee down the drain. You’re about to be introduced to a group of tasty, healthier energy sources that won’t give you the jitters, make you cranky, or cost $4.75 a cup.

Pulling energy from food is mainly about carbohydrates. You can always carbo-load for a quick energy burst, but consuming too many sugary carbs can lead to weight gain. You’re probably more interested in staying awake in the afternoon and feeling fresh after a hard day’s work.

Carbs are broken down into glucose, your muscles’ main energy source. But your body can only process and store so many carbs. Too few and you’re not getting enough energy. Too many and the extra is turned into fat. Big meals and lots of caffeine throw your body into a glucose roller coaster, where dizzying heights are followed quickly by energy levels crashing back down to earth (along with drooping eyelids and yawns).

The solution? Keep your carb levels on an even keel, which means avoiding those sugary spikes. Since your blood sugar drops four hours after eating, it means eating more frequent, smaller meals. It means concentrating on low-fat, high-fiber foods and complex carbs – these are broken down slowly and steadily, giving you regular energy throughout the day.

This combo will boost your physical and mental energy as high as possible, without sending extra sugary carbs through the fat-making factory.

Our 10 Favorite Energy Foods:

1.Whole Wheat Pasta 2. Oatmeal 3.Fruit Smoothies made with low-fat yogurt 4.Peanut Butter 5. Dried Fruit (apricots, cranberries, kiwis, pears, pineapples, figs) 6.Yams 7.Lima Beans
8.Apples 9.Carrots 10.Chickpeas

Also:
Eat breakfast! This is absolutely the #1 "eating for energy" strategy. It gets your metabolism off to a strong start and makes nighttime snacking a thing of the past. (Coffee is not breakfast.)
Avoid grease (burgers and fries) and high-fat dairy foods (pizza, ice cream, cheese) and choose lower-fat versions instead.

Focus on whole grains, which are good sources of vitamin B, aiding the metabolic production of energy.

Don’t forget iron, an energy-boosting mineral.

Source:Sparkpeople.com

Phytonutrients

What Are Phytonutrients?

by: Mary Desaulniers

Folk wisdom has always singled out fruits and vegetables as being indispensable for health, but it has only been within the last thirty years that we know why. Science and technology have isolated compounds in plants and vegetables that have literally been our life-savers. These are phytonutrients which all fruits and vegetables produce because their means of survival in the environment is through the release of disease-fighting phytochemicals. Phytochemicals stimulate the production of protective self-repairing cells in plants. They also produce the same kinds of responses in humans. For example, they release protective enzymes that inhibit cancer-producing substances, thus reducing our susceptibility to disease. It makes sense for us to harness the powers of plants in our diets. Four sources of phytonutrients that cannot be ignored if we want to remain healthy and cancer free are berries, cruciferous and dark, leafy vegetables, soy and red wine.

Berries, such as blueberries, cranberries, strawberries, blackberries, raspberries offer the highest sources of phytonutrients. They all produce a natural substance called ellagic acid which has been shown to be a good defense against carcinogens because they suppress tumor development. Blueberries have the highest antioxidant content. High in flavonoids, they also provide powerful protection against prostate cancer. Two and a half cups of fresh strawberries a day can supply enough vitamin C to help restore sperm production in men. Cranberries have been known to prevent cystisis, a painful and often recurring urinary tract infection in women. A study involving 72 postmenopausal women found that 10 ounces of cranberry juice every day reduced the likelihood of bladder infection by 58%. Cranberries have also been shown to reduce stomach ulcers and lower LDL cholesterol levels.

Cruciferous vegetables (like broccoli, Brussels sprouts, cauliflower) and dark leafy vegetables (like swiss chard, spinach) also have high levels of antioxidant phytonutrients. In a study conducted by New York's Strang-Cornell Cancer Research Laboratory, women who consumed a diet high in cruciferous vegetables experienced a dramatic drop in estrogen levels, which means that these vegetable are definitely powerful tools for fighting against breast cancer. The assumption is that the phytochemicals in these vegetables deactivate potent estrogens, thus preventing estrogen-sensitive cells, particularly in the breast , from developing tumors. Sulforaphane, another phytochemical in cruciferous vegetables, triggers a self-defense system in the body that acts to detoxify carcinogens. Spinach contains four times more beta carotene than broccoli and is a good source of vitamins C and E. It also has high levels of photosynthetic proteins which convert sunlight into energy. Researchers at the Massachussetts Institute of Technology are harnessing the power of spinach in a new direction--creating highly cost-effective solar panels.

Soy is another phytonutrient rich food. Soy products contain genestein, which has been shown to have strong anti-cancer properties. It contains as well phytoestrogen, which has been shown to reduce the risk and spread of prostate cancer. Researchers suggest that the phytonutrient isoflavones, like phytoestrogen, may reduce the risk of breast cancer. Another isoflavone compound in soy called daidzein has also been found to improve cholesterol and triglyceride levels in women. A study conducted at the Cedars-Sinai Medical Center in Los Angeles has uncovered evidence that this estrogen-like compound is the main reason for soy's healthy effects. Women with low estrogen levels seemed to have benefited most from daidzein, which reduced LDL cholesterol and total cholesterol levels, leading researchers to recommend that women include soy food products as part of their cardiovascular risk reduction strategies.

And last but not least is the phytonutrient, resveratrol, found in red wine, that literally makes wine drinking a cancer-fighting measure. Resveratrol is present in the leaves, twigs and bark of the grape vines. And red wine, which is fermented from grape skins, seeds and twigs tends to have large quantities of these cancer-fighting substances. Resveratrol has also been demonstrated to be a potent antioxidant (more potent than vitamin C alone) which can act synergistically with vitamin C, thus enhancing the effects of each. It also prevents the formation of blood clots and promotes the formation of new dendrites in the brain.

Let us put all these phytonutrients to good use. Why not sit down to a hearty soy burger, broccoli spears and cauliflower salad, warm berry compote and a glass of red wine? Yummy! Life cannot be better!

About the Author

A runner for 27 years, retired schoolteacher and writer, Mary is helping people reclaim their bodies. Nutrition, exercise, positive vision and purposeful engagement are the tools used to turn their bodies into creative selves.

Circuit Training Tips - Healthy Diet

What IS a Healthy Diet

by: Chris Chenoweth

There is so much information about what is healthy and nutritious these days that it is very difficult to sort out the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to your current diet.

If you think it is just too much trouble to make some simple changes to improve your family’s diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making the difference between poor health and good health.

Along with regular physical activity, a healthy diet is the most important factor that determines your weight. If you are overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood pressure, osteoarthritis, and certain cancers, increase significantly.

EASY STEPS TO A HEALTHY DIET

Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains, legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.

*VEGETABLES –

A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes, and squash, and red vegetables like red peppers and tomatoes.

*FRUITS –

Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar. (Unless you make the juice yourself.)

*WHOLE GRAINS –

Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber. Fiber can help reduce your risk of diabetes, heart disease, and cancer.

*LEGUMES –

This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber. Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.

*LEAN PROTEINS –

Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide protein.

*LOW-FAT MILK PRODUCTS –

Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of diabetes and help build strong bones, reducing your risk of osteoporosis. There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars, alcohol, and some fats, contribute to diseases and poor health.

*SUGARS –

Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as some foods contain sugar that may surprise you.

*ALCOHOL –

Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions including some types of cancers.

*FATS –

There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.

1. Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)

2. Polyunsaturated fats (safflower, sesame, sunflower seeds) These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.

3. Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.

Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed foods like frozen dinners and some canned food. Always check food labels before purchasing.

Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils, shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food labels, make sure the ingredients do not include hydrogenated fats.

Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy, far outweigh any inconveniences you may experience.

About The Author
Chris Chenoweth is the author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, 500 pages of household tips, home remedies, diet and nutrition information, health issues and thousands of recipes!

Nutrition Tips: Fighting Cholesterol

Nuts to cholesterol
Natural Health, May,2006

As potent sources of cholesterol-busting phytosterols, nuts and seeds are some of the heart-healthiest snacks around. But which ones pack the biggest punch?

Sunflower kernels and pistachios rated highest in a study in the Journal of Agricultural and Food Chemistry. Because these morsels are also loaded with calories--anywhere from 160 to 200 per ounce--one handful is recommended for the weight-conscious; others can double up, says Katherine Tallmadge, R.D., an American Dietetic Association spokeswoman.

While not your typical snack food, wheat germ topped the study's phytosterol count; Tallmadge advises tossing it on your cereal, yogurt, or salad.

Are You in Danger? The Soft Drink Dilemma

Soft Drinks Associated with Diabetes, Report Finds
Content provided by Reuters
Tuesday, March 27, 2007

NEW YORK (Reuters Health) -

A review of published studies shows a clear and consistent relationship between drinking sugary (non-diet) soft drinks and poor nutrition, increased risk for obesity -- and increased risk for diabetes. There is no denying that sugar-loaded soft drinks are having "a negative impact on health," Dr. Kelly Brownell, director of the Rudd Center for Food Policy and Obesity at Yale University in New Haven, Connecticut, said in a telephone interview with Reuters Health.
Having analyzed and reviewed 88 studies on the issue, Brownell and his colleagues conclude that recommendations to curb soft drink consumption on a population level are strongly supported by the available scientific evidence.

Results of a study of more than 91,000 women followed for 8 years provides one of the "most striking" links between soft drinks and health outcomes, the investigators note in the American Journal of Public Health.

In the study, women who drank one or more sodas per day -- an amount less than the US national average -- were twice as likely as those who drank less than one soda per month to develop diabetes over the course of the study.

When diet soda replaced regular soda in the analysis, there was no increased risk, "suggesting that the risk was specific to sugar-sweetened soft drinks," note the authors.
"This result alone," they assert, "warrants serious concern about soft drink intake, particularly in light of the unprecedented rise in type 2 diabetes in children."

The data reviewed by Brownell's team also show that higher intake of sugary sodas goes hand-in-hand with lower intake of milk, calcium and other essential nutrients, fruit and fiber, and higher intake of carbohydrates.

Furthermore, there was a "remarkable difference" in results from industry-funded and non-industry-funded studies on soft drink consumption and health outcomes, Brownell said, "with the industry-funded studies much more likely to find the results favorable to industry."
"The bigger issue here, in this arena in particular but in science in general," Brownell said, "is how you can get a distorted view of reality if industry-funded studies are considered in the mix -- and usually they are -- especially, when industry uses these studies in advertising, lobbying, and in talking to the press."

When it comes to soft drink consumption among America's youth, Brownell added, "the decisions parents make are one thing, but the relentless marketing to children is another."
He supports the growing trend towards banning soda sales in schools. "I believe schools should be a commercial-free zone and that beverages that are contributing to ill health should not be sold there," Brownell said.

SOURCE: American Journal of Public Health, April 2007.
Copyright 2007 Reuters Limited

Weight Loss the Personal Way

The Best Weight Loss Program Is The One You Put Together Yourself

by Scott T Smith

It's no secret, everyone's different.

This applies to everything, and is not to be forgotten when thinking about how you lose weight. While most companies or products may claim to offer the best weight loss program, the best program really is the one you put together yourself.

Why is this so important?

Consider this: One person trying to lose weight may live in a small town, work short hours, and have enough free time to eat what they want, when they want. Another may live in a city, work most of the day, and scarcely have enough time to grab the nearest item of food, regardless of how healthy it is. Now, the first person not only has a lower level of stress, which is known to make weight loss more difficult, but has time for two other crucial points - eating right and exercising. The second can hardly get the time of day, let alone make room for serious exercise.
So what are you going to do? Fortunately, with just a little planning, there are many things you can do to set yourself on track to weight loss.

Here are three things to consider when formulating your own best weight loss program:

1.) Eating right -

Finding high-quality, healthy food may be out of the way, and often expensive. But eating healthy doesn't mean buying all the best-known organic brands. It doesn't even have to mean organic at all. But it does mean getting a good share of all the food groups. A lot of us miss out on fruits and vegetables throughout the day because they aren't as readily accessible as a quick sandwich or hamburger. If you can't get any during the day, maybe bring an apple and some carrots from home. Also, try to avoid foods heavy in saturated fats and large quantities of unnecessary calories, like most fast food. Again, if it's too difficult to find, maybe pack a lunch every day.

2.) Exercise -

It is completely understandable that not everyone can get in a daily amount of exercise. Work often takes most of our hours and our energy, leaving us drained and with little ambition to do much else except go home in the evenings. However, just walking for fifteen or twenty minutes a day can help. If you live close enough, you could even walk to work. If that still doesn't fit into your day, consider setting aside some time over the weekend to work out, or just do a physical activity you enjoy. It doesn't mean going to an expensive gym - swimming, walking, bike riding, or really any sport can burn energy, even done once or twice a week.

3.) Stress -

This is one of the hardest things to avoid when considering your own weight loss program. And sometimes, it is unavoidable. The best thing to do is to set aside a little bit of time for yourself each day. It's not selfish, and it is reasonable. Do something you really enjoy - even if it is only for half an hour. When it comes down to it, you have to decide on something for yourself, because all those other commercial weight loss programs don't hold the answers for you alone.
So take a little time and think about eating right, exercising, and stress. There are certainly guidelines out there, but no definite answers. You're the only one that can provide thse guidelines for yourself. These three basics may not sound like an ultimate solution, but they are an ultimate beginning that every person who is serious about weight loss must consider.