February 13, 2008
Do You Know About Nutrition?
Two out of every three deaths can be traced to nutrition related causes, dietary deficiencies and overweight conditions. The most prominent causes of death in Western society are heart attack, stroke and cancer. Other health problems are diabetes, osteoporosis, fatigue, digestive problems, stress, headaches, and obesity. All of these are based around nutrition.
Over two million premature deaths each year are due to nutrition related diseases with over 70% of premature deaths and doctor visits being diet and nutrition related.
Some of the problems in in diets are deficiencies in fiber, vitamins and minerals, and trace elements, as well as excesses in total/animal fat, total calories. salt and sugar.
The body needs cellular nutrition to be healthy. Within the body the 80 - 100 trillion cells, need protein, minerals, oxygen and water to live properly. Both health and disease begin with the cell. The cells are the living units that create life. We need our cells to grow, reproduce, detoxify and function. If you don't get key nutrition, the cell begins to break down. When enough cells break down, you start to feel the symptoms and if enough break down, it can lead to death.
What keeps cells from getting good whole food nutrition?
A certain amount of the problem can be traced to the way food is grown and harvested. Chemicals, fertilizers, over processing/over refining of foods- e.g. instant foods, high fat/sugar foods, foods that have been processed to make them tastier, have a longer shelf life, etc. all contribute to extra calories, salt and sugar and destroy vitamins and minerals.
Did you realize that you would have to eat 4 bowls of spinach today, to match the iron from 1 bowl in 1930? This shows conclusively that our soils are being depleted.
We also keep our cells from getting good nutrition by the way we prepare our foods. We tend to over cook foods, thus taking away the minerals,vitamins and essential oils, robbing our bodies of the things that we need for proper health.
Sixty percent (60%) of Western culture chooses to eat junk food , which is high in fat, sugar, salt and calories. It is almost devoid of any nutritional value. It is already a disaster, before it even gets to your mouth.
Food needs to be digested, broken down into a useful micro-nutrient form and absorbed by the intestine, before any of the nutrition gets to the cells.
Posted by personalhealthnews at 08:32 PM | Comments (0)
October 01, 2007
Eat Seaweed? Why?
Have you ever thought of eating seaweed as a healthy nutritious food? Probably not. Grocery store isles are not exactly brimming with shelves stocked with seaweed. Quite the contrary, you would be lucky to find any seaweed product there. So it would be no wonder if this item were missing from your kitchen cupboard at home, and how many recipes in your cookbook are there that calls for seaweed as an ingredient. You won't find it in your average menu plan. It is not something people usually consider when thinking about food unless they are into sushi, which is often served with seaweed.
Statistics show that the people of Japan have better health than people living in the United States. Seaweed is a staple food of the island country of Japan and diet is often the factor determining good health and longevity. Seaweed has the high-fiber of vegetables, more protein than meat, and more calcium than milk. Eating seaweed is not a bad idea at all.
Replacing the fat of fast food burgers with the fiber of seaweed would go a long way to improving the way we eat. It could be done using seaweed extract without the burgers tasting much different.
A lot of modern food is over-processed and grown in depleted soil. That is not so if you eat seaweed. The ocean floor is rich in nutrient material and seaweed is a concentrated source of minerals. Supplementing your regular diet with seaweed is a good way to be sure you are getting the quantity and variety of trace minerals and vitamins you need.
There are many types of seaweed. You can find them in health food stores as well as stores that sell Asian food. Look for Agar, Dulse, Hijiki, Irish Moss (which saved thousands of people from starvation during the potato famine of 19th century Ireland), Kelp, Kombu, Laver, Nori, Sloke, and Wakame. Put them together and you have a low calorie sea-vegetable salad! Seaweed can also be used in seasonings, soups, teas, and assorted food recipes.
Seaweed may not be the name we want to call this food with such value. Sea plants, sea vegetables, marine flora, or ocean herbs may be more appropriate titles. Many scientific studies have been done on the medicinal properties of these ocean herbs.
Limu Maui is an exotic name, which translated means brown seaweed. There is a substance in brown seaweed called fucodian which a Japanese researcher claims to be similar to mothers’ milk in its effect on the human immune system. PubMed is a service of the National Library of Medicine and the National Institutes of Health and is a good place to look-up studies on fucodian, laminarin (also an immune-booster found in brown seaweed), or anything else. It is available at either pubmed.gov or pubmed.org on the world wide web.
If you have no inclination to eat vegetables let alone sea vegetables, you can still benefit by getting them in easy to take supplement form as in tablets, capsules, or liquid extract. In that way you can also get the smaller algae forms of seaweed like chlorella or spirulina. You would be getting plenty of beta-carotene, vitamin C, potassium, calcium, magnesium, iron, and iodine. Again, studies on these can be found at PubMed.
Seaweed is a wholesome food that adds variety to your diet and is good for your health.
Posted by personalhealthnews at 08:36 AM | Comments (0)
September 25, 2007
Organic Foods
Are you concerned that the food you are eating may be harmful to you and your family? With news reports about GM (genetically modified) foods, health scares about eating beef, chemicals on food affecting people's health and the intelligence of children, it's no wonder that many are looking to organic foods as an option.
Organic Farming
Organic farming produces plant and animal foods without the excessive use of chemicals. It focuses on using fertile soil along with a variety of crops to maintain healthy growing conditions which produce a food with more nutrients and less chemicals than typical commercial foods. Organic farming prohibits the growing of GM foods, a controversial issue among commercial growers.
Animals reared on organic farms are treated properly with room to behave like animals and are fed healthy food sources not laden with drugs and other chemicals.
Benefits Of Organic Foods
One of the common benefits proclaimed about organic foods is that they taste better - but there are many other benefits to incorporating organic foods into your diet. Besides the physical benefits to you there are environmental benefits and benefits to the animals and people who live and work on the farms.
Health Benefits
Organic foods prevent people from ingesting regular amounts of pesticides and insecticides commonly found in commercial products. Animals are not routinely given antibiotics and other medication which enters the food supply to humans. Some research suggests that this excessive use of chemicals in food can be linked to increased health problems and interferes with the healthy development of children.
Environmental Benefits
Organic food also protects the planet. Organic farming ensures that bio-diversity remains available in the foods we eat and the wildlife that live on the farms. Fruits and vegetables are naturally available in 100's of varieties. Commercial growing limits the variety of each food available by mass producing only a handful. Many species of birds, insects and other animals are affected by the chemicals and farming conditions used in growing commercial foods.
Organic farms grow a mix of crops and promote a balanced ecosystem including insects that protect crops from pests and worms and other micro-organisms which fertilize the soil.
Human And Animal Benefits
Organic farming is considered 'sustainable' farming. The workers and the animals are not as exposed to dangerous toxins or working and living conditions. This enables people to continue growing healthy foods for the rest of society without reliance on huge machinery and chemicals.
The animals raised on organic farms are not subject to the terrible living conditions imposed on commercially reared animals who often live in exceedingly small spaces without the freedom to move or interact. These unhealthy conditions lead to a spreading of illness which is combated with regular doses of antibiotics.
On organic farms the animals' needs are given priority. Healthy food, clean living conditions and freedom to behave like animals means healthier animals. When animals are sick they are cared for individually according to their actual needs.
Organic, sustainable farming protects humans, animals and the environment. Increasing the demand for organic products will encourage this form of farming and ensure that the food supply available to our children is a healthy one.
Posted by personalhealthnews at 08:25 AM | Comments (0)
September 24, 2007
Vacation Nutrition
Sticking to a nutritious diet while vacationing can be one of the most difficult things to do. After all, a vacation is for having fun and that includes eating good food! However, if you learn how to make smart choices, a nourishing diet is really not that difficult when you're away from home. This is probably not the best time in which to start a healthy diet, but if you are currently making healthy choices in your foods already, modifying your diet slightly to accommodate traveling is not as hard as it may seem.
If you are vacationing on an airplane, a wholesome diet may have to include airplane food, which may be a challenge, depending on the selection. When you book your flight, ask about your food options and ask if a vegetarian dish is available. Vegetarian dishes are sometimes more nutritional in this case, but it really depends on what they will be serving. If you can, eat a larger meal before your flight so that you don't have to eat the entire meal that is served to feel full.
When driving or taking a bus or metro, you may be tempted to stop at fast food restaurants and eat the foods found there. Avoid this whenever possible. If you're on vacation, you may want to splurge a little bit, but having fast food more than once during a week can really be bad for your health. If you must, choose the healthiest options available, like chicken breasts and herbal tea.
Also remember that you can take your own meals when vacationing. Carrying a loaf of whole wheat bread or pita wraps, some lean turkey, and low fat cheese in a cooler is a great way to avoid high fat and high cholesterol junk food meals. These are much better choices and you'll save a lot of money as well. Call ahead to be sure there will be a refrigerator in your hotel room.
Lastly, make smart choices when you eat out. If you choose salads or pasta, get the dressing on the side and ask about low-carb options. In fact, many places print these dieting options directly in the menu for the health conscious people. To control your portions order lunch menu sizes or split the meal in half and get a take-out bag, and you'll be well on your way to nutritious eating, even away from home.
Yes, eating healthy foods when on vacation can be a challenge. However, your health is worth it. When you eat wholesome foods, you will also fight illnesses that you are likely to encounter when vacationing and be more attentive so that you can enjoy your trip. So eat well, relax and have a great time!
Posted by personalhealthnews at 09:03 AM | Comments (0)
September 23, 2007
Benefits of Healthy Eating
Healthy eating is the basis of good health and is a key element in healthy human development, from the prenatal and early childhood years to adulthood. Healthy eating is equally important in reducing the risk of many chronic diseases and is critical to your children's wellbeing. It is generally agreed that it is best to stick to basic dietary principles of eating less, do more exercise, eat fruits and vegetables and whole grains and avoid too much junk food.
So what are the benefits of healthy eating? Well, here are a few:
Cancer Prevention
It's long been believed that eating the "right" foods is more likely to prevent cancer: this includes eating more fruit and vegetables which are full of antioxidants (thought to have cancer-fighting properties), eating low fat and high fiber foods. Although there is no shortage of media reports that bad diets cause cancer and good diets prevent cancer, the link between diet and cancer is a little tenuous; however, new studies are coming out saying that women that eat a diet low in meat with lots of fruit decrease their risk for breast cancer and colon cancer.
Fruit and Vegetables
Fruits and vegetables are almost always low in calories and fat, and they are generally very nutritious as well. Fruits and vegetables are advisable for healthy snacking instead of sugar-based products. 7 servings of fruits and vegetables a day is generally recommended as a good balance. Fiber is found in vegetables, fruits, and whole grains and helps keep healthy bowels.
Energy
For people who have to leave early for work, have a heavy schedule, and then have a demanding family, they often find that their energy levels drop and they don't feel capable of additional exercise. Minerals and Vitamins such as iron and B12 give you energy to get through the day. Select foods that will meet your needs of energy and essential nutrients.
Sugary drinks are a big source of empty energy. Healthy eating increases energy, improves the way your body functions, strengthens your immune system and delays weight gain.
Cholesterol
Cholesterol is present in all parts of the body, including the brain, nerves, muscle, skin, liver, intestines, and heart. Cholesterol travels in your blood in packages called lipoproteins. Not all cholesterol is actually bad for you - it is a natural substance that serves as a building block for cells and hormones and helps to carry fat through the blood vessels for use or storage in other parts of the body; however, a high blood cholesterol level can lead to a build-up of plaque in your arteries, which can increase your risk of heart attack and stroke. Certain types of fiber (e.g. oats) can help to lower cholesterol and to keep blood sugar levels normal.
Meals
Believe it or not, 3 meals and 2 snacks are best to maintain both energy levels and healthy weight. You are more likely to overeat or choose nutrition-poor foods when you skip meals and are over-hungry. Try to relax and pace yourself so that your meals last at least 20 minutes, since it takes 20 minutes for you to feel full. It's hard to compete against fast-food kid's meals which are fatty, salty, served quickly, packaged in bright colors and they come with toys.
There seems to be a common belief that it costs more to buy healthy foods. The author firmly believes that this is a fallacy. Using the economy of seasonal shopping, fruit and vegetables can be very cheap and go a long way to filling you up; with some careful planning you can produce exciting, cheap meals that are also good for you.
Posted by personalhealthnews at 09:48 AM | Comments (0)
September 22, 2007
Smart Foods
Eat your spinach is now more of a poignant phrase then ever before. Food has been liked to helping your body in many positive ways. Food has also been linked to hurting your body in ways such as calories, fat, and cholesterol. Now food is being linked to helping your brain stay young and healthy. Everyone could use some brain protection, especially if you're in school and relying on the brain to deliver you that degree you've been seeking. This article looks at a few specific foods that helps the brain.
Blueberries have always found their way into tasty pies, muffins, and desserts, but are now recognized as one of the leading brain foods. Blueberries are loaded with antioxidants that can help improve memory, and coordination. Blueberries also contain chemicals that lower blood pressure, this cuts the chances of a stroke occurring. Wild blueberries are suggested as the most potent blueberries with such ingredients.
Salmon has always been a favorite of the wild bears of Alaska, and it's about to become one of yours too. Salmon contains omega-3 the fatty acids that can help protect the brain. With high levels of omega-3 in the blood, studies show that higher levels of serotonin occur. This serotonin gives the brain a natural mood enhancer. But don't eat Salmon just to smile more, serotonin also causes the brain's nerves to communicate more, thus enhancing the brains abilities towards memory, and learning. Just don't go into the stream like the bears, because eating Salmon won't make you smart enough to get out of that situation.
On a cold winter day nothing is as good for you as a cup of hot cocoa, otherwise known as hot chocolate. To add incentive to an already pleasure filled delight, scientists have discovered that hot cocoa has 5 times the antioxidants as most drinks, such as black tea. The reason these antioxidants are so important is that they can help prevent Alzheimer's and other mind altering diseases. One tip is to make sure you heat up 100% pure cocoa rather than using concentrated store bought mixes that are made of less healthy ingredients.
When you're eating out at your local restaurant tell them you'd like a fruit salad with blueberries for an appetizer, salmon for dinner, and hot cocoa for dessert. You'll feel smart, and healthy for doing it.
Posted by personalhealthnews at 03:04 PM | Comments (0)
September 24, 2006
Eat a variety of veggies for a healthier you
The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day. When you first hear that number, it may seem like a lot, but it is actually much easier than you think to fit that many servings of fruits and vegetables into your daily diet. For one thing, the shelves of the grocery stores are fairly bursting with fresh fruits and vegetables. In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.
When you take into account how much a serving really is, it is actually quite easy to get five to nine servings of fruits and vegetables per day. For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how low the prices usually are, it is easy to see how easy to reach this daily goal really is.
One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.
When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.
Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.
New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.
Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.
In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.
So don’t forget to get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.
Posted by personalhealthnews at 10:52 AM | Comments (0)
May 22, 2006
Vitamins: To Be or Not to Be?
Nutrition as it applies to our daily lives means that we take in what we need to maintain our body’s healthy state. Nutrition has become an important word thanks to the involvement of the USDA in our daily food requirements, and the FDA’s involvement in determining what is and is not dangerous for us to consume.
But what is our responsibility in the nutrition game? Do we understand what our nutritional requirements are, how to fulfill those requirements, and how to look for real nutritional value in our foods? I’m not sure that nutrition has been successfully addressed in its own right. We hear nutrition in relation to our vitamin intake, our fortified cereals and milk, and in the context that we need “nutritional value” from our food choices. But we don’t often stop to think, what do we really need in nutritional supplements?
Vitamins and minerals are more readily available to us than ever before, and we’re still no better equipped to actually determine what we need to take, than we were forty years ago. Just because we see the latest advertisement about a particular vitamin and decide the symptoms of deficiency apply to us, does not mean we need to rush out and purchase the product. The symptoms of deficiency for lots of vitamins and minerals are the same or overlapping. What we need is a way to detect, on an individual basis, what our body’s lack, and then plan a suggested nutritional solution.
The complete lack of unity between our medical field and the herbal field, (this is the field that vitamins and minerals belong to) is a disgrace in a country so forward thinking as the United States. But it is also where we fall short in providing our citizenry with the tools they need to make better, informed decisions. The medical field has long resented any contact that patients might make with herbalists, vitamins and minerals, or any other proposed health aid, that wasn’t directly related to medicine.
Thanks to this prevalent attitude among most all doctors, we have missed great opportunities to advance a generation’s health. If you were to take a cross section of the population, and check for adequate levels of the most used and fortified vitamins and minerals, you would probably find the as high as 80% or the population is lacking in a least one of the vitamins and minerals. Now, that doesn’t sound too bad, until you stop to think, what if it’s calcium? A calcium deficiency brings on osteoporosis, a deteriorating of the bone. This disease alone costs millions in medical expense to the population.
Can you see how a little more cooperation and open-minded participation on the part of our medical field could result in far fewer health problems? It would also have provided the general population with a viable way to discern their vitamin and mineral needs, accurately. Blood tests, urine tests, and other simple office procedures would provide the vast majority of the information needed for us to arm ourselves, and head off to the health store. Preventive medicine comes in all shapes, forms, and tablets!
Posted by personalhealthnews at 03:20 PM | Comments (0)
May 20, 2006
Eat a wide variety of foods for a healthy diet
One of the most frequently cited reasons that diets and attempts at healthy eating fail is boredom. Many people simply do not know how to keep a healthy diet interesting day after day, and it can be quite a challenge.
Given the huge variety of fruits, vegetables, whole grains, meats and other healthy foods at the local grocery store, however, it is definitely possible to create exciting, nutritious meals that will keep boredom at bay.
Your key to healthy eating
The key to the success of any plan for healthy eating is to eat what you like, but to exercise moderation when it comes to the less healthy foods. Improving your level of health and fitness does not mean forgoing that piece of chocolate cake, for instance. It does mean, however, limiting yourself to one piece. A healthy diet contains all types of foods, including carbohydrates, proteins, and even fats. The key is choosing foods that provide the best combination of taste and nutrition. After all, if your diet consists of foods you hate, you will not stick with it.
The revised USDA food pyramid contains five major food groups – grains, vegetables, fruits, milk and dairy, and meat and beans. When choosing foods from these groups, it is important to eat a wide variety of foods from every food group. Doing so will not only give you a great deal of variety and keep boredom from setting in, but it will provide the best nutritional balance as well. In addition the widely known micronutrients, such as vitamin A, vitamin D, vitamin C, etc. all foods contain a variety of macronutrients, like fats, proteins, fiber and water. Though present in extremely tiny amounts, micronutrients are vitally important to good health. That is why a healthy, varied diet is so important.
In addition, when choosing foods from within the various food groups, some choices are naturally better and healthier than others. For instance, choosing skim or 2% milk instead of full fat whole milk is a good way to cut down on both fat and calories. And choosing poultry or lean meat is a great way to get the protein you need every day without extra fat, cholesterol and calories.
Likewise cereals and breads that carry the whole grain label are healthier than those who do not. Even in the world of fruits and vegetables some choices are better than others. For instance, peaches packed in heavy syrup add unnecessary sugar to the diet, while those packed in water or juice provide only good nutrition.
There has been a trend lately to add vitamin fortification to food, and this can sometimes be a good way to maximize nutrition. It is important to remember, however, that proper nutrition comes from a healthy diet, not from vitamin supplements. It is fine to buy calcium fortified cereal, but the bulk of your calcium intake should still come from milk, dairy products and green leafy veggies.
Choosing the best foods
Knowing the five major food groups and how much of each to eat every day is only part of the picture. The other part is choosing the best foods from within those food groups. That means things like choosing the leanest cuts of meat, using egg substitutes instead of whole eggs, choosing the freshest fruits and vegetables, etc.
Even with fruits and vegetables, some choices are better than others. Some fruits, such as avocados, for instance, are packed with fat and calories. It is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy.
One way to maximize nutrition while minimizing cost is to buy fruits and vegetables that are in season. Fruits and vegetables that are in season are usually quite a bit cheaper than those that must be shipped hundreds or even thousands of miles, and they are generally much fresher too. Of course, depending on where you live, there may be varieties of fruits and vegetables that are not available locally, so the northerner in search of citrus fruits will just have to watch the sales and buy accordingly.
Posted by personalhealthnews at 09:05 AM | Comments (0)
May 16, 2006
7 Easy Remedies to Soothe Nighttime Heartburn and Indigestion
Who hasn’t bolted upright in the night, awakened by a sudden and terrible burning sensation in the pit of their stomach? Whether you indulged in some overly spicy chili, or overdid it on those late-night leftovers, these quick heartburn remedies will soothe your fiery stomach and help you get back to sleep!
1. The first thing you’ll want to do when you’re awakened by heartburn pain, is to stand up. This helps keep the acid at bay while you go and get a full glass of cool water.
2. Drink the whole glass of water, and follow it with a mixture of 1 tablespoon of baking soda, and half a glass of water. Be careful though, if you have high blood pressure or are pregnant, this can cause water retention or increase your blood pressure.
3. DON’T drink milk or suck on mints to relieve heartburn. Milk might feel nice and cool going down, but it actually contains fats and proteins that cause your stomach to secrete MORE acid and make your heartburn worse! Mints, while they may feel soothing, actually relax the small valve between your esophagus and stomach, whose purpose it is to actually KEEP acid at bay! When this valve is relaxed, more acid can seep up and aggravate heartburn symptoms!
4. This is going to sound strange, but downing a teaspoon of vinegar can help soothe heartburn immediately! Why give your stomach MORE acid when it already seems to have enough, you ask? Sometimes, heartburn is caused as a result of too little acid, and vinegar helps quell indigestion by giving your stomach a little extra “juice” (no pun intended!) to do its job!
5. Certain foods can cause nighttime heartburn, including: soda pop or beverages with caffeine (which you shouldn’t be drinking before bed anyway!), alcohol, garlic, chocolate (sorry!), citrus fruits, tomatoes and tomato-based products. Avoiding these types of food can help ease your indigestion if you frequently find yourself awakened with that intolerable burning!
6. Eating a banana each day works like an antacid to soothe heartburn. If you’re already stricken with indigestion, eating pineapple or papaya (or drinking the juice) can help settle your stomach naturally. Some people also claim that eating a teaspoon of mustard (yuck!) can work immediately.
7. Avoid eating at least two hours before you go to sleep. Those late night snacks can keep your stomach busy all night and prevent you from easing into a deep, restful sleep. You may also find that sleeping on your left side or sleeping at a somewhat upright angle can keep acid down where it belongs.
If you are awakened by heartburn on a regular basis, or the pain is severe, or if you have heartburn with vomiting, you’ll want to consult your doctor immediately as it may be a sign of a more serious condition such as an ulcer. Above all, avoid spicy, fatty and caffeine-containing foods before bed, and you should be able to drift off to sleep easily.
Sweet dreams!
Posted by personalhealthnews at 10:02 AM | Comments (0)
May 14, 2006
Eat a variety of veggies for a healthier you
The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day. When you first hear that number, it may seem like a lot, but it is actually much easier than you think to fit that many servings of fruits and vegetables into your daily diet. For one thing, the shelves of the grocery stores are fairly bursting with fresh fruits and vegetables. In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.
When you take into account how much a serving really is, it is actually quite easy to get five to nine servings of fruits and vegetables per day. For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how low the prices usually are, it is easy to see how easy to reach this daily goal really is.
One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.
When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.
Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.
New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.
Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.
In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.
So don’t forget to get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.
Posted by personalhealthnews at 09:26 PM | Comments (0)
May 13, 2006
Whey Protein - Nature's Amazing Muscle Builder
Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects?
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.
WHY DO ATHLETES USE WHEY PROTEIN?
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.
WHAT IS WHEY PROTEIN?
Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
WHO SHOULD CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.
Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and healthy way to bring protein into your diet and increase well being.
Posted by personalhealthnews at 09:56 PM | Comments (0)
May 12, 2006
Banish Insomnia -- Sleep Safe with Amino Acids
There is something most uncivilized about living in a civilized world. What is it? It’s hard to get good night’s sleep.
Some of this punishing sleep deprivation is voluntary. Too much to do. Too much to see. Too many responsibilities. Not enough sleep.
For many people, sleep is a desperate need. People toss and turn, but sleep does not come. Others get to sleep only to awaken later in the middle of the night. In the morning, thousands (millions?) head off to work bleary-eyed, trying to be productive. It’s a vicious cycle.
Eventually exhaustion can get bad enough that a person seeks help from their doctor, who obligingly writes a prescription for some pills. At first, they work well and the sleepless person gets some much needed relief.
However, the real nightmare is about to begin. After awhile, the sleeping pills stop working. Unfortunately, by then, the person is addicted. The doctor has been told the drugs are not addictive by the drug manufacturer. Anecdotal evidence, however, suggests drug manufacturers aren’t giving doctors the whole story. There’s big money in having a “non-addictive” sleeping pill. As the saying goes, “Money Talks.”
It turns out that there is another way, but not one health insurance will pay for. Because there are no large drug companies standing behind this alternative, health insurance companies don’t recognize it as a therapeutic choice.
Contrary to what doctors usually are taught both in medical schools and from drug companies, nutrition plays a large role in getting a good night’s sleep. There are a number of vitamins and minerals that support sleep. An internet search for “insomnia vitamins” and “insomnia minerals” provides a wealth of information about these nutritional supports.
Staying away from nicotine, caffeine and alcohol helps in getting a good night’s sleep, as does having a good diet and getting regular exercise
Amino acids are lesser known for their importance in being able to get enough sleep, but they are just as vital. L-Tryptophan, for example, is called “essential” for a reason. People can’t live without it.
Without enough L-Tryptophan, or its easier-to-get cousin, 5-HTP (5-Hydroxy Tryptophan), human beings are not able to calm down. Sound familiar? Usually, about 100 mg of 5-HTP provides enough relaxation that sleep becomes an option for an average adult. Experimentation to discover an appropriate dosage is safe and easy.
Sleep becomes an option with enough L-Tryptophan in the brain. This is where L-Theanine, another commonly available amino acid, comes in. It’s a sleep time amplifier, providing more rest in less time. A dose of 100 mg at bed time is a good starting place.
Finally, GABA (yet another amino acid) works for some people. Most sleeping pills work on the same part of the brain that uses GABA. Unfortunately, for technical reasons, just taking GABA does not always work that well. Trying 200 mg at bed time is a good starting place. It may or may not work.
Anyone having trouble getting a good night’s sleep can leave the sleeping pills in the cabinet. Instead, trying some 5-HTP, L-Theanine and GABA is an inexpensive option. These supplements are a safe and non-addictive alternative.
Posted by personalhealthnews at 10:00 PM | Comments (0)
May 11, 2006
Dietary Supplements – Folic Acid
The debate about the necessity of taking dietary supplements is still raging. While many health care professionals believe we get all we need from the foods we eat, others prefer to offer extra vitamins when their patients are under a stress such as pregnancy or illness or even aging, when the body’s function is impaired or overloaded.
Studies have proven that taking extra B group vitamins, especially folic acid and B12 have reduced birth defects by 72 to 100%. And since regulations authorizing the addition of folic acid to grains have come into force, the incidence of birth defects in the USA has dropped by 19%, though sceptics claim there could be other reasons.
So what are some of the symptoms of folate deficiency? If your tongue is inflamed and you suffer from loss of appetite, shortness of breath, are irritable, forgetful and mentally sluggish, you may have a folic acid deficiency. Folic acid is one of the B group of vitamins and most animal and plant foods are poor sources of it. The exception is liver which most people don’t eat a lot of these days. Some habits and diseases also play a major part in causing a deficiency of this vitamin. Celiac disease, alcoholism and irritable bowel syndrome are three such.
Studies have also suggested that when elderly people suffer from depression it is caused by a lack of folate (B9). It should be taken with B6 And B12 to help its absorption and function in the body. These three vitamins work closely together and help relieve symptoms of depression. They do this by decreasing the amount of homocysteine, which is thought to play an active part in causing the depression. Sometimes the amount of folate in proportion to the other two may need to be increased.
Several population-based studies across the USA have found that various cancers are less prevalent in people who have high levels of folic acid. These people also consumed high amounts of beta-carotene, vitamin C and fiber. One very large study of 50,000 women found that adequate intakes of folate significantly reduced the risk of breast cancer.
Some prescription medications for inflammatory bowel disease have been found to interfere with the bodies ability to absorb folate (folic acid) and the deficiency has also been linked to male infertility and heart disease.
Foods that offer the most folic acid are dark leafy greens, brewers yeast, beef liver, some seafood, orange juice and milk. Root vegetables and whole grains also provide small amounts.
Side effects from folic acid supplements are rare, though they can occur if the dose exceeds 15000 mcg. Taking any one of the B group of vitamins alone can cause a deficiency in the others, so don’t be part smart. Find out if you really do need it and make sure your health care professional knows you intend to take it. Some prescription medicines like antibiotics and warfarin can react adversely to this supplement, while others like ibuprofen and aspirin can actually cause a deficiency. Methotrexate, used to treat some cancer and rheumatoid arthritis increases the body’s need for folic acid, and its side-effects are greatly reduced by addition of this vitamin without impairing its effectiveness, so if you must take this drug, be sure see your health care professional about adding folic acid to your diet.
Posted by personalhealthnews at 02:03 AM | Comments (0)
May 10, 2006
Diet Doldrums - Is Dehydration the Culprit?
If you're stalled on a weight loss plateau despite sticking to your diet, the first thing to check is your water intake. Research suggests that most Americans unknowingly suffer from mild, chronic dehydration, and you could be one of them!
So why should you care? Because water is an essential ingredient for your weight loss. In fact, water is needed for a wide range of the body's biochemical processes, but lets just look at what water does for dieters:
Water is essential for your body to metabolize stored fat into energy - so much so, that your body's metabolism can be slowed by relatively mild levels of dehydration. And the slower your metabolism, the slower your weight loss (and the greater your fatigue), until eventually your weight loss just crawls to a halt, and you hit the dreaded diet plateau.
Water is a natural appetite suppressant. In the hypothalamus, a region in your brain that controls appetites and cravings, the control centers for hunger and thirst are located next to each other, and there tends to be some overlap. This has both advantages and disadvantages for the dieter: on the down side, it means that chronic mild dehydration can confuse these control mechanisms, leading to feelings of hunger, rather than thirst. But on a positive note, it means you can use water to reduce your appetite. For example, in one University of Washington study, drinking a glass of water reduced nighttime hunger cravings for most of the dieters studied.
Water is an essential component of the processes that enable muscle to contract. This means that water helps to maintain muscle tone. Better muscle tone means a better looking body, and isn't that what dieting and weight loss is about?
Water also helps to prevent the sagging skin that often follows weight loss - water plumps the skin cells, giving the skin a younger and healthier look.
Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of, as a byproduct of all that metabolized fat. So adequate water is essential to your health while dieting.
Water can even help with constipation. When the body gets too little water, it siphons what it needs from within, particularly from the colon. This leads to constipation. But normal bowel function usually returns with adequate water intake.
More generally, mild dehydration can cause a number of health problems, in addition to your diet plateau. The symptoms of mild dehydration can include: -
- Headaches & feeling light headed, as dehydration interferes with normal body processes, including waste disposal.
- Fatigue, as the body's metabolism is slowed - mild dehydration is probably the most common cause of daytime fatigue.
- Hunger & cravings due to weakening of the thirst mechanism
- Fluid retention as your body tries to hold on to the water it already has
- Constipation, as the body works to conserve its internal water sources
Not a pretty picture, is it? But once you get your water in balance, you reach the "breakthrough point", a concept pioneered by Dr. Peter Lindner, a California obesity expert. Once you've reached the breakthrough point, fluid retention eases, the liver and endocrine system start to function more effectively, you will start to regain your natural thirst and your hunger cravings will be significantly reduced. And so the end result of reaching and sustaining the breakthrough point in your water balance is that your body is able to metabolize fat more effectively.
So how much water should you drink daily, for a healthy and 'adequate' intake? First, a couple of basic principles:
1) The easiest way to tell if you are drinking enough water is to monitor the color of your urine: It should be clear or a very pale yellow in color. (but note that some supplements and medications may also affect your urine color).
2) Get in to the habit of drinking regular and adequate amounts of water. Never wait to drink until you're thirsty, because if you're feeling thirsty, then dehydration has already started to occur!
Having said that, an adequate water intake for a sedentary but normal-weight adult during cool weather, is generally recognized as 8 x 8 oz glasses.
Note that you need additional water in hot weather, when you lose more water through sweat.
You also need additional water when you exercise. Athletes attempt to enhance their performance by maintaining an optimal fluid balance while exercising, estimated to require 6 to 12 oz of fluid at 15 to 20 minute intervals. Even if you're not concerned about your athletic performance, you should consume a similar amount of water when exercising, in order to maintain adequate hydration.
And if you're overweight, you'll need an extra glass of water for each 25 pounds overweight, because the extra weight creates extra metabolic demand
But how do you manage to drink so much water? A typical recommendation from the weight loss experts is 3 glasses of water with every meal. That's 3 glasses with breakfast, 3 with lunch, and 3 with dinner. Plus, of course, additional regular water between meals when you're exercising or when its hot.
So if you're dieting, stalled on a weight loss plateau, or suffering some of the classic symptoms of dehydration, do, first of all, ensure that you have an adequate water intake. It could be the 'missing ingredient' in your diet regime.
Posted by personalhealthnews at 08:18 PM | Comments (0)
May 09, 2006
An Example of a Perfect Meal
Good nutrition is vital to a strong and healthy mind and body. It's true what they say - you are what you eat.
This statement points out very effectively that if you feed your body with low nutritional and sugary garbage, your body has nothing to work with and you'll end up eventually feeling like garbage.
On the other hand, if you nourish your body with food that is packed with nutrients such as vitamins, fiber, healthy fats, whole grains and omega-3's, you'll notice a huge difference in how you look and feel...especially if you make this type of food a dietary habit.
Right now we're at a crossroad - we know we should be eating better, but there are so many restaurants available offering "bad" food and it's making the obesity rate skyrocket. Even restaurants that offer fish platters and other health-conscious meals end up not so well because of the amount of calories you ingest between the bread, large portions and dessert.
You have two options:
1. Stay away from fast rood restaurants - and when you eat out at restaurants, be strict about what you eat. Stay away from the bread and don't finish everything on your plate...bring the rest home for a meal you can eat the next day.
2. Make a meal at home yourself using ingredients you buy at the grocery store, not frozen entrees.
The focus of this article is on number two because by making your own meal, you can control exactly what goes into it. The end result is a meal that you know is nutritious and NOT packed with health-deteriorating ingredients.
Here's an example of the perfect meal you can make at home. It has everything you need for better health.
What you'll need is:
1 9-10 ounce bag of baby spinach
1 can of wild Alaskan pink salmon
1-2 teaspoons of olive oil
1-2 teaspoons of balsamic vinegar
1/2-3/4 cup of brown rice
Here's a breakdown of each food's health benefits:
Spinach - this green leaf is packed with phytonutrients, vitamins and fiber - and it's low in calories.
Wild Alaskan Pink Salmon - yes, canned! It tastes better than you think. The reason this is recommended is because the food is a powerhouse of good fats, protein and omega-3's and is low in calories and carbohydrates. The salmon you would normally buy is potentially high in mercury, which is bad. This Wild Alaskan form is free of mercury...and it's inexpensive.
In case you're wondering, Omega-3's are vital for healthy weight loss, brain health and a healthy cardiovascular system.
Olive Oil - full of good fat which your body does need. When you buy olive oil, make sure it's 100% authentic. Some brands are now mixing olive oil with refined oils...the end result is olive oil, but not really.
Balsamic Vinegar - vinegar reportedly controls your blood sugar level when eating which is important for overall health. Furthermore, it gives the meal more taste.
Brown Rice - whole grains are full of vitamins and fiber. Check out Uncle Ben's instant brown rice...it's pretty good and quick to make.
Making the meal is easy. You simply lay the spinach out on a platter- you can more or less use however much you want- and drizzle 1-2 teaspoons of olive oil and balsamic vinegar over the spinach.
Let this sit for 10 minutes or so- this gives the spinach a chance to soak up the oil and vinegar. While this is sitting, cook the brown rice and open up the can of salmon.
When ready, simply spread the salmon over the spinach and put the brown rice either on the side or in a separate bowl.
And now the best part of all - ENJOY!
This meal will take you 15 minutes max to make and each bite will nourish your body from the inside out. And once you get used to eating healthy, you'll find yourself experimenting with all types of different meals.
This article shared with you one example of a perfect meal, but there are many many more!
Posted by personalhealthnews at 09:27 AM | Comments (0)
An Example of a Perfect Meal
Good nutrition is vital to a strong and healthy mind and body. It's true what they say - you are what you eat.
This statement points out very effectively that if you feed your body with low nutritional and sugary garbage, your body has nothing to work with and you'll end up eventually feeling like garbage.
On the other hand, if you nourish your body with food that is packed with nutrients such as vitamins, fiber, healthy fats, whole grains and omega-3's, you'll notice a huge difference in how you look and feel...especially if you make this type of food a dietary habit.
Right now we're at a crossroad - we know we should be eating better, but there are so many restaurants available offering "bad" food and it's making the obesity rate skyrocket. Even restaurants that offer fish platters and other health-conscious meals end up not so well because of the amount of calories you ingest between the bread, large portions and dessert.
You have two options:
1. Stay away from fast rood restaurants - and when you eat out at restaurants, be strict about what you eat. Stay away from the bread and don't finish everything on your plate...bring the rest home for a meal you can eat the next day.
2. Make a meal at home yourself using ingredients you buy at the grocery store, not frozen entrees.
The focus of this article is on number two because by making your own meal, you can control exactly what goes into it. The end result is a meal that you know is nutritious and NOT packed with health-deteriorating ingredients.
Here's an example of the perfect meal you can make at home. It has everything you need for better health.
What you'll need is:
1 9-10 ounce bag of baby spinach
1 can of wild Alaskan pink salmon
1-2 teaspoons of olive oil
1-2 teaspoons of balsamic vinegar
1/2-3/4 cup of brown rice
Here's a breakdown of each food's health benefits:
Spinach - this green leaf is packed with phytonutrients, vitamins and fiber - and it's low in calories.
Wild Alaskan Pink Salmon - yes, canned! It tastes better than you think. The reason this is recommended is because the food is a powerhouse of good fats, protein and omega-3's and is low in calories and carbohydrates. The salmon you would normally buy is potentially high in mercury, which is bad. This Wild Alaskan form is free of mercury...and it's inexpensive.
In case you're wondering, Omega-3's are vital for healthy weight loss, brain health and a healthy cardiovascular system.
Olive Oil - full of good fat which your body does need. When you buy olive oil, make sure it's 100% authentic. Some brands are now mixing olive oil with refined oils...the end result is olive oil, but not really.
Balsamic Vinegar - vinegar reportedly controls your blood sugar level when eating which is important for overall health. Furthermore, it gives the meal more taste.
Brown Rice - whole grains are full of vitamins and fiber. Check out Uncle Ben's instant brown rice...it's pretty good and quick to make.
Making the meal is easy. You simply lay the spinach out on a platter- you can more or less use however much you want- and drizzle 1-2 teaspoons of olive oil and balsamic vinegar over the spinach.
Let this sit for 10 minutes or so- this gives the spinach a chance to soak up the oil and vinegar. While this is sitting, cook the brown rice and open up the can of salmon.
When ready, simply spread the salmon over the spinach and put the brown rice either on the side or in a separate bowl.
And now the best part of all - ENJOY!
This meal will take you 15 minutes max to make and each bite will nourish your body from the inside out. And once you get used to eating healthy, you'll find yourself experimenting with all types of different meals.
This article shared with you one example of a perfect meal, but there are many many more!
Posted by personalhealthnews at 09:27 AM | Comments (0)
