Saturday, August 31, 2013
Friday, August 30, 2013
The Best and Worse: Protein and Nutrition Bars | The Holy Kale
The Best and Worse: Protein and Nutrition Bars | The Holy Kale
Thursday, August 29, 2013
Wednesday, August 28, 2013
Good foods --> blood sugar steady and feel-good brain chemicals --> good mood
Good foods --> blood sugar steady and feel-good brain chemicals --> good mood
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For a better mood, the best foods are those that help keep your blood sugar steady and trigger feel-good brain chemicals.
Info source:
Can Food Boost Energy and Mood?
Can Food Boost Energy and Mood?
Though it’s too soon to say, "An apple a day keeps the doldrums away," researchers are studying the links between what we eat and how we feel.
There is evidence that changing your diet can change your metabolism and brain chemistry, ultimately affecting your energy level and mood.
Info source:
Lean Meats -->Tyrosine-->more alert and focused
Lean Meats -->Tyrosine-->more alert and focused
Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine.
Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused.
Meats also contain vitamin B-12, which may help ease insomnia and depression.
Info source:
Breakfast --> whole grains--> more energy and better mood
Breakfast --> whole grains--> more energy and better mood
Breakfast is a gold mine if you want more energy.
Studies show that people who eat breakfast every morning also have a better mood throughout the day.
The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. And of course, they taste good!
Smart carbohydrates --> whole grains!
Smart carbohydrates --> whole grains!
Info source:
Smart Carbs
Carbs may be the foe of fad diets, but they’re vital for boosting energy and mood.
They are the body's preferred source of fuel, plus they raise levels of the feel-good chemical, serotonin.
The key is to avoid sweets, which cause blood sugar to spike and plummet, making you feel tired and moody.
Instead, pick whole grains like whole-wheat bread, brown rice, and cereal.
Your body absorbs whole grains more slowly, keeping your blood sugar and energy levels stable.
Energy Foods Slideshow: Foods that Give Your Diet an Energy Boost (by WebMd)
Energy Foods Slideshow: Foods that Give Your Diet an Energy Boost.
Tuesday, August 27, 2013
Foods for healthy eyes (by WebMd)
Foods for healthy eyes (by WebMd)
Eat Leafy Greens, Dark Berries and Cold-Water Fish
Eating carrots to improve our vision is an old wives’ tale, says Dr. Lowe. (Though they can’t hurt—you just have to eat a whole lot of them to reap any benefits.)
But don’t discount the power of other fruits and veggies. Dark leafy greens like spinach, kale and Brussels sprouts, as well as dark berries, like blueberries and blackberries, are rich in lutein, a type of carotenoid that protects against macular degeneration, the leading cause of vision loss in people over 60.
Foods rich in omega-3s, like walnuts and fresh cold-water fish, have been found to reduce inflammation in the blood vessels of the eye.
Info source:
Monday, August 26, 2013
Processed food is probably the main source of your salt i.e. sodium intake
Processed food is main source of your salt i.e. sodium intake
Processed food is probably where you get most of your salt. Foods don't have to taste salty to be high in sodium.
Some bread and rolls, soups, frozen pizza, and cold cuts are all high in salt.
Read labels. You may be shocked at how much sodium is in your food. Make sure you know how much one serving is. If you eat two servings, you'll get twice as much sodium.
If your blood pressure is even a little above normal, stick to 1,500 mg of sodium a day. That's less than a teaspoon of salt.
High blood pressure causes kidney disease.
High blood pressure causes kidney disease.
High blood pressure is the second leading cause of kidney failure. It can make your kidneys work harder and, eventually, stop working well.
This can raise your blood pressure even more. If you are African-American, your chances of having kidney failure are much higher, even if your blood pressure is only a little high.
Is the bottom number the only one that matters in high blood pressure?
Is the bottom number the only one that matters in high blood pressure?
Answer:
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Both numbers in your blood pressure reading count. A reading below 120/80 is normal.
If your top number is 120 to 139 or your bottom number is 80 to 89, you have prehypertension. It means you could end up with high blood pressure unless you take steps to prevent it.
If your top number is 140 or above and your bottom number is 90 or above, you have high blood pressure. The higher the number, the greater your health risks.
Sunday, August 25, 2013
The food and nutrient intakes of the Tarahumara Indians of Mexico. (From http://www.ncbi.nlm.nih.gov)
Info source :
The food and nutrient intakes of the Tarahumara Indians of Mexico.
(From http://www.ncbi.nlm.nih.gov)
AuthorsCerqueira MT, et al. Show all Journal
Am J Clin Nutr. 1979 Apr;32(4):905-15.
Abstract
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A nutritional survey of 372 semiacculturated Tarahumara Indians in the Sierra Madre Occidental Mountains of Mexico was carried out to determine the composition of their diet and its nutritional adequacy.
Dietary histories from 174 adults and 198 children were obtained by interviews and field observations during 1973 and 1974. The histories for the children were calculated in part from the menus of six boarding church schools.
Nutrient calculations of daily intake were based upon food composition tables and some actual analyses of Tarahumara foods.
The protein intake was ample, at 87 g, and generously met the FAO/WHO (Food and agriculture organisation and World Health Organisation of United Nations) recommendations for daily intake of essential amino acids. Fat contributed only 12% of total calories, its composition being 2% saturated and 5% polyunsaturated with a P/S ratio of 2.
The mean dietary cholesterol intake was very low, less than 100 mg/day, and the plant sterol intake was high, over 400 mg/day.
Carbohydrate comprised 75 to 80% of total calories, mostly from starch. Only 6% of total calories were derived from simple sugars.
The crude fiber intake was high, 18 to 21 g/day. Salt consumption was moderately low, 5 to 8 g/day. The daily intakes of calcium, iron, vitamin A, ascorbic acid, thiamin niacin, riboflavin, and vitamin B6 exceeded or approximated the FAO/WHO recommendations.
Thus, the simple diet of the Tarahumara Indians, composed primarily of beans and corn, provided a high intake of complex carbohydrate and was low in fat and cholesterol.
Their diet was found to be generally of high nutritional quality and would, by all criteria, be considered antiatherogenic.
PMID 433816 [PubMed - indexed for MEDLINE]
Free full text: HighWire
What is the ideal Variety of plants to be taken daily? See the opinion of http://vegpedlr.net
Info source:
What is the ideal Variety of plants to be taken daily? See the opinion of
http://vegpedlr.net below:
So how important is variety?
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Many of us, myself included subscribe to the “more is better” mentality. If a few plants are good, more is better, right? All those plants have a different blend of nutrients, right? More is better, right?
Maybe, maybe not
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Globally, many long lived, healthy cultures ate relatively few foods.
The Tarahumara got 90% of their calories from two foods: Corn and beans.
The Okinawans got 70+% of their calories from sweet potatoes. Ditto for Papua New Guinea. But that’s calories. Many vegetables, herbs and spices are very low in calories but could contribute a lot of nutrients.
Sleep and Health: 9 Surprising Reasons to Get More Sleep
Sleep and Health: 9 Surprising Reasons to Get More Sleep
Skin Care Slideshow From WebMD: Foods for Healthy, Supple Skin
Skin Care Slideshow From WebMD: Foods for Healthy, Supple Skin
Are human beings born vegans? Weston Price Looked for Vegans But Found Only Cannibals | Mother Nature Obeyed - Weston A Price Foundation
Are human beings born vegans?
Please visit the web link below and make your own conclusion !
Weston Price Looked for Vegans But Found Only Cannibals | Mother Nature Obeyed - Weston A Price Foundation
Diet to reduce the risk of heart attack and stroke
Diet to reduce the risk of heart attack and stroke.
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Info source:
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Registered dietitian Angela Ginn says many older people with heart disease think it’s too late or too hard to change their diet.
“Often people have old habits of eating certain ways and think, ‘what is the use of change?’” says Ginn, of the University of Maryland Center for Diabetes and Endocrinology. “But this study shows even changing at a later age can have an impact.”
Ginn says making small changes and substitutions can add up to big benefits in reducing the risk of heart attack and stroke.
For example:
(1) Incorporate more whole grains by swapping out cereals like corn flakes for whole-grain cereals with at least 5 grams of fiber.
(2) Replace sticks of butter with other spreads made with olive oil, canola oil, or other monounsaturated fats.
(3) Let fruits and vegetables take up half of the plate at mealtimes.
(4) Eat fish at least twice a week.
(5) Instead of salt at the table, add an herb or spice for seasoning.
“This study encourages more people to think about changing eating habits instead of thinking, ‘I can take a pill and be fine.’” Ginn says.
“Why not think about food first, it not only impacts your heart but how you feel about yourself.”
Saturday, August 24, 2013
Zinc and our Immune system
Info source:
The importance of zinc for human health was first written about back in 1963 where it was found that zinc promotes wound healing and bolsters the immune system - vital in warding off invading bacteria and viruses.
So how much zinc does one need and where can you find zinc in the diet? The daily RDA for zinc is 11 mg for men and 8 mg for women. Most multivitamins contain zinc and you can also find zinc in lozenge or syrup form, which may reduce the duration and severity of the common cold, if taken within 24 hours of onset of symptoms. The upper limit for zinc is 40 mg and exceeding that amount may cause nausea/vomiting, low appetite, diarrhea, and headache.
Zinc can be found in a balanced diet; however, plant based diets make it difficult to achieve adequate levels as the best sources tend to be found in animal protein.
Whole grains are terrific for your health, but the phytate content of whole grains can reduce the bioavailability of zinc, which may be more of a concern for vegetarians.
Zinc can also be found more abundantly in fortified cereals, baked beans, ricotta cheese and wheat germ.
Friday, August 23, 2013
Foods to Consume and foods to limit to Help Fight Alzheimer's
Foods to Consume and foods to limit to Help Fight Alzheimer's
The following info is from
"Alzheimer's, Dementia and Diet"
by Laura MacDougall, Personal Chef and Owner of Home Plate Advantage
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Foods to Consume to Help Fight Alzheimer's
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Adding foods with unsaturated fats (olive oil, avocado, nuts), vitamin C (citrus, sweet potatoes, leafy greens), vitamin D3 (fatty fish and eggs), vitamin E (sunflower seeds, paprika, dried apricots, nuts), folate (leafy greens, edamame, and beans) and vitamin B12 (seafood and lean beef) may be protective against Alzheimer's disease.
Eating a diet heavy in foods that are high in antioxidants, including spinach and blueberries, is recommended by the Alzheimer's Research and Prevention Foundation. It especially recommends fish and vegetarian protein sources, because they don't add to your consumption of saturated fats.
Adding tumeric to your diet can help fight inflammation and may offer some protection against Alzheimer's. Following the Mediterranean diet may make the most difference, according to the Fisher Center for Alzheimer's Research Foundation. Ginger, 2-4 cups of green tea daily, soy and dark berries are also shown to be very beneficial in the fight against Alzheimer's. Although not as powerful as tea, coffee also offers brain benefits, though more beneficial for the ladies. Sorry gentlemen.
Foods to Limit in the Fight Against Alzheimer's
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Limiting saturated and trans fats found in meats, any meat with nitrates (hot dogs, cold cuts) and dairy, including margarines, will help reduce the free radicals in your system, which can do damage to your cells and your brain. Sugar is also a danger in that it can speed up the progression of Alzheimer's. Go for the sugar free bittersweet chocolate or dried apricots if you really need a sweet.
Foods choices to consider
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When thinking of your meals, think a dark green salad with dried fruit, nuts or seeds and an olive oil based vinaigrette. Think salmon, broccoli, quinoa with edammame, and berries for dessert. I love this recipe myself. Not a fan of fish? Chicken breasts stuffed with raisins and sauteed kale is delicious too.
Add fresh berries to your muffins, pancakes or just in a bowl for breakfast. Try almond or soy milk on your cereal or this decadent (only in taste) quinoa bake for breakfast.
YouTube: Ninja Master Prep Professional Blender, Chopper and Ice Crusher: More Power & 2 Times Faster
Ninja Master Prep Professional Blender, Chopper and Ice Crusher: More Power & 2 Times Faster
Take a look at this video on YouTube:
http://youtu.be/x-3vxCN_fD0
http://youtu.be/x-3vxCN_fD0
Build Bones in Your Youth (by WebMd)
Build Bones in Your Youth
Healthy habits as a child or teenager can pay off years later with stronger bones. Young people can build their bones by eating calcium-rich foods, getting enough vitamin D (through sunshine or diet), and exercising regularly. Here are the recommended daily intakes for calcium by age:
Under 1 year: 200-260 mg
1-3 years: 700 mg
4-8 years: 1,000 mg
9-18 years: 1,300 mg
19-50 years : 1,000 mg
51-70 men: 1,000 mg
51+ women: 1,200 mg
71+ years: 1,200 mg
By age 30, the average woman has built 98% of her peak bone mass.
Healthy habits as a child or teenager can pay off years later with stronger bones. Young people can build their bones by eating calcium-rich foods, getting enough vitamin D (through sunshine or diet), and exercising regularly. Here are the recommended daily intakes for calcium by age:
Under 1 year: 200-260 mg
1-3 years: 700 mg
4-8 years: 1,000 mg
9-18 years: 1,300 mg
19-50 years : 1,000 mg
51-70 men: 1,000 mg
51+ women: 1,200 mg
71+ years: 1,200 mg
By age 30, the average woman has built 98% of her peak bone mass.
Which Foods Have the Most Calcium?
Which Foods Have the Most Calcium?
Drinking a glass of vitamin D-fortified milk is one of the best ways to get your calcium.
Other dairy products vary in their calcium content.
Yogurt and cheese are better choices than ice cream or frozen yogurt.
Fish, such as sardines and salmon, are good sources.
Fortified foods, such as cereals and orange juice, can also provide a lot of calcium.
Drinking a glass of vitamin D-fortified milk is one of the best ways to get your calcium.
Other dairy products vary in their calcium content.
Yogurt and cheese are better choices than ice cream or frozen yogurt.
Fish, such as sardines and salmon, are good sources.
Fortified foods, such as cereals and orange juice, can also provide a lot of calcium.
Foods That Are Bad to the Bone
Foods That Are Bad to the Bone
Some foods can sap your body's calcium.
Minimize salty foods such as canned soups and processed meats.
Most Americans get much more sodium than they need.
Caffeine can decrease your body's absorption of calcium, but the effect is minimal unless you drink more than three cups of coffee a day.
Heavy alcohol use can also lead to bone loss.
Some foods can sap your body's calcium.
Minimize salty foods such as canned soups and processed meats.
Most Americans get much more sodium than they need.
Caffeine can decrease your body's absorption of calcium, but the effect is minimal unless you drink more than three cups of coffee a day.
Heavy alcohol use can also lead to bone loss.
Bone-Building Foods (From WebMd)
Bone-Building Foods
Eating calcium-rich foods can help protect your bones no matter what your age.
You need the equivalent of about three and a half 8-ounce glasses of milk a day.
Fish such as salmon, tuna, and herring also contain vitamin D, which helps us absorb calcium, and leafy green vegetables also provide magnesium, which helps maintain good bone quality.
Some foods and drinks are also fortified with calcium and vitamin D.
Info Source: http://www.webmd.com/osteoporosis/ss/slideshow-osteoporosis-overview?ecd=wnl_day_082213&ctr=wnl-day-082213_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d
Eating calcium-rich foods can help protect your bones no matter what your age.
You need the equivalent of about three and a half 8-ounce glasses of milk a day.
Fish such as salmon, tuna, and herring also contain vitamin D, which helps us absorb calcium, and leafy green vegetables also provide magnesium, which helps maintain good bone quality.
Some foods and drinks are also fortified with calcium and vitamin D.
Info Source: http://www.webmd.com/osteoporosis/ss/slideshow-osteoporosis-overview?ecd=wnl_day_082213&ctr=wnl-day-082213_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d
Thursday, August 22, 2013
Vitamin D Boosts Bone Health
http://www.m.webmd.com/food-recipes/ss/slideshow-vitamin-d-overview?ecd=soc_fb_082113_ss_vitd
Vitamin D is critical for strong bones, from infancy into old age. It helps the body absorb calcium from food. In older adults, a daily dose of "D" and calcium helps to prevent fractures and brittle bones. Children need "D” to build strong bones and prevent rickets, a cause of bowed legs, knock knees, and weak bones. Adding the vitamin to milk in the 1930s helped to nearly eliminate the disorder.
Wednesday, August 21, 2013
The best source of omega-3 fatty acids is fish
The best source of omega-3 fatty acids is fish, though some varieties deliver a higher dose than others. Top choices are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna. The American Heart Association recommends at least two servings a week of fish, which is 3.5 ounces of cooked fish or ¾ cup of flaked fish.
Info source:
Omega-3 fatty acids in the forms of DHA, EPA and ALA
Omega-3 fatty acids in the forms of DHA, EPA and ALA
Omega-3 fatty acids come in more than one form.
The types found in fish, called DHA and EPA, have been studied most extensively and appear to have the strongest health benefits.
Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body converts a small amount of ALA into EPA and DHA.
ALA may also have some health benefits of its own.
Info source:
Tuesday, August 20, 2013
Monday, August 19, 2013
Our body own detox system
The body’s own detox system
Info source:
http://www.health.harvard.edu/fhg/updates/The-dubious-practice-of-detox.shtml
The body’s own detox system
We tend to forget that the body is equipped with a detoxification system of its own, which includes the following:
(1) The skin. The main function of the body’s largest organ is to provide a barrier against harmful substances, from bacteria and viruses to heavy metals and chemical toxins.
(2) The respiratory system. Fine hairs inside the nose trap dirt and other large particles that may be inhaled. Smaller particles that make it to the lungs are expelled from the airways in mucus.
(3) The immune system. This exquisitely orchestrated network of cells and molecules is designed to recognize foreign substances and eliminate them from the body.
(4) The intestines. Peyer’s patches — lymph nodes in the small intestine — screen out parasites and other foreign substances before nutrients are absorbed into the blood from the colon.
(5) The liver. Acting as the body’s principal filter, the liver produces a family of proteins called metallothioneins. Metallothioneins neutralize harmful metals like lead, cadmium, and mercury to prepare for their elimination from the body. Liver cells also produce groups of enzymes that regulate the metabolism of drugs and are an important part of the body’s defense against harmful chemicals and other toxins.
(6) The kidneys. The fact that urine tests are used to screen for drugs and toxins is a testament to the kidneys' remarkable efficiency in filtering out waste substances and moving them out of the body.
The bottom line
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The human body can defend itself very well against most environmental insults and the effects of occasional indulgence.
If you’re generally healthy, concentrate on giving your body what it needs to maintain its robust self-cleaning system — a healthful diet, adequate fluid intake, regular exercise, sufficient sleep, and all recommended medical check-ups.
To prevent cancer, Eat a healthy diet, with an emphasis on plant foods.
The following is extracted from "American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention"
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• Eat a healthy diet, with an emphasis on plant foods.
• Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
• Limit how much processed meat and red meat you eat.
• Eat at least 21⁄2 cups of vegetables and fruits each day.
• Choose whole grains instead of refined grain products.