Avoiding Omega 3 Fatty Acid Side Effects From Fish Oil and Gaining The Maximum Protective Benefits

The reality is that whatever scare stories you may have heard about omega 3 fish oils, the omega 3 fatty acid side effects are generally easily avoided by knowing what to look for when selecting your supplement.

With many oils, you can unwittingly ingest toxins like mercury and lead traces from the fish due to the polluted oceans today. This is perhaps the most serious of the potential omega 3 fatty acid side effects from fish oils and can be avoided by choosing a molecularly distilled one.

This process of distillation separates out all the contaminants and leaves you with safe and pure oil richer in valuable omega 3 fats. Many manufacturers miss this step to save money and increase profits so check the label to see that it's been done.

Only using distilled supplements is absolutely essential for young children and pregnant mothers.

The most reported of the omega 3 fatty acid side effects from fish oil are those fishy burps and smelly breath. Again by using a quality oil, these can be eradicated.

Most fish oil supplements today are not very pure and if you open one you will more than likely smell a strong fish odour. That is of course unless additives are present to disguise the smell. The reality is that with the best oils, you should only get a faint ocean aroma and nothing else!

These will not give you any unpleasant burping and also provide the maximum health benefits possible as the purer the oil, the more benefits there are.

These include prevention of heart attacks and strokes, improved eyesight and memory, enhanced brain health and mental well being, balanced cholesterol, lower blood pressure and a natural and effective treatment for arthritis.

There's no doubt about it, the benefits of a quality fish oil far outweigh any side effects and if you seek out quality oil as I have shown, then you can gain all the many health benefits with none of the risks.

If you would like to learn more about the pure DHA fish oil supplements I personally take, visit my website below.

(ArticlesBase SC #3161357)

Rich Hawkins - About the Author:

Rich Hawkins is a dedicated researcher of nutrition, diet and the amazing health benefits of high-quality fish oil. Take a moment to visit his site now at www.best-omega-3-supplement.com and discover the latest DHA omega 3 fish oils he recommends after extensive research.

Dried Goji Berries

Ever heard of Li Qing Yuen? He's the person who lived up to a ripe old age of 252 years. No kidding. The life (and longevity) of Prof. Li Qing Yuen, who lived between 1678-1930, is one of the best documented. And you know what? He's reported to have consumed Goji berries daily!

Goji berry is a member of the wolfberry family and is known by the scientific name of Lycium barbarum. It's credited with increasing the life span and having several health improving properties. It is one of the richest natural nutrients available on earth. It is said that the Chinese have been using Goji berry, as a food and a medicine, for more than five thousand years.

Nutritional value of Goji Berries

Goji berry is a rich source of nutrients and amino acids. It contains 18 amino acids, 21 trace minerals and several vitamins and minerals. It has six times more amino acids than bee pollen, 500 times more Vitamin C by weight than oranges, more iron than spinach, and more Beta carotene than carrots. Goji berry contains minerals like Calcium and Magnesium, and Vitamins B1, B2, B6 and Vitamin E, normally found in grains and seeds and rarely in fruits. In addition, these berries contain many complex compounds and phytonutrients. High levels of protein content (13% of these berries are protein - higher than whole wheat), and antioxidants are other nutrient highlights. In addition, Goji berries contain Beta-sitosterol, Betaine, and essential fatty acids. With all this nutrition packed into it, it is small wonder that these berries have a great medicinal and health value.

Benefits of Goji Berries

Goji berries have been used in traditional systems of medicine to treat various conditions like anemia, cough and inflammation. It has also been used for improving the immune system, protection of the liver, and improving eyesight. Apart from the curative properties, Goji berry is believed to have a positive effect on the health and wellness of those consuming it, and benefits the user with longevity, increased vitality and sexual prowess.

Elderly patients, who were given Goji berries thrice a week, reported several benefits, including improved sleep, better appetite and recovery of sexual function in some cases.

Antioxidants combat free radicals, which are responsible for damaging cells and DNA, increasing the risk of cancer and aiding the ageing process. The high level of antioxidants in Goji berries ensures that the ageing process is slowed down. It is believed that Goji berries have contributed to the freedom from diseases like diabetes, high blood pressure, heart diseases, stroke, and Alzheimer's disease in the people of Asia who have been consuming this fruit.

About the plant

Goji berry grows in protected valleys with vines reaching up to heights of 4 m. The plant grows in sandy or clay soil conditions under semi shade or no shade. The fruits are never plucked by hand since they are very sensitive and can be spoilt if they are touched by hand at this stage. Instead the fruits are shaken on to a mat and then dried in the shade.

Dosage and consumption details

Goji berries taste somewhat like raisins. They can be taken alone or mixed with other ingredients. Daily dosage could be about 10-30 grams.

The best way to take dried Goji berries is to wash them in water and soak them for a short while, before consuming. You can at reasonable prices at most Chinese stores.

Kirk Bachelder - About the Author:

The author Kirk Bachelder manages a business offering Goji Berries, Goji Berry Juice and Goji Seeds for sale at http://www.gojiberries.us

Kids Eating Nutritious

Fast food is often a large part of modern life these days, generating it extremely hard to teach a boy or girl how he or she need to try to eat nutritious. The cheapest and easiest ingredients are those that are usually the least balanced. If you give your kid the option between balanced meals and junk food, you commonly won't like the results.

Even although it isn't possible to obtain a little one to like all healthful meals, you will find some methods to get your boy or girl to try and hopefully like at least a few of them. You could be as creative as you like, as acquiring children to consume healthy meals might be a little harder than you may perhaps think.

- Sneak the nutritious meals in. Even though it would be excellent if your kid understood the importance of fruits and greens, this isn't often probable. In the event you can't get them to consume good foods willingly, you will discover means to sneak them in, for example doing muffins out of bananas or apples, or pizza with spinach on it.

- Call fruits and vegetables by funny names. You may refer to broccoli as 'trees", generating them a lot more enjoyable to take in. There are numerous diverse names it is possible to call fruits and greens, even generating up your own should you prefer. Most little ones choose to try to eat meals that sound enjoyment.

- Make the foods taste greater. Ranch dressing is wonderful for broccoli, although peanut butter is usually a fantastic topping for celery. You can find several combinations for greens that may make them taste significantly far better. It is possible to let your kid pick a topping for a vegetable, even if it's something you wouldn't generally like yourself.

- Dress the greens up. Just as much as calling them names help youngsters consume healthful foods, producing them look funny also aids. It is possible to do this by making funny designs on the plate, or setting them up to appear like individuals. Though some parents do not like their kids playing with their meals, sometimes it assists to get them to take in healthier.

You'll find several ways to make your children eat healthier, but to make them enjoy it also has to be enjoyment too. This is not always an simple task, since children commonly don't like meals which can be fine for them. It can nevertheless, be done with a bit of creativity. Hopefully, performing this will help your youngster develop a love of healthy meals for the rest of their lives.

Author Site: loafers for men

How to Keep Your Skin Wrinkle-Free and Radiant Longer

Surgeries and injections promise to smooth wrinkled skin and keep it radiant for longer; thankfully, there are some efficient natural remedies as well.

Nowadays, there are many products that claim to stop or prevent the pre-mature aging of the skin; in addition , there are several treatments and surgeries designed to smooth the skin and diminish any damages. Even though genetics and psychological factors also play a significant part in an individual's ageing process, there are many ways to keep skin radiant and youthful-looking for longer by following these easy and healthy tips.

1.) Grapes and Berries Are Skin-Savers

Grapes and Berries are full of anti-oxidants and provide lots of vitamins and minerals for the skin, keeping it well-nourished and supple. A great source of vitamin C, these fruits help to maintain and strengthen the skin's own collagen production. Eating at least two servings of grapes or berries - organic is the best choice - daily will give the skin a positive turn-around. Red grape or pomgranade juice is also a good choice.

2.) Water For Healthy and Winkle-Free Skin

Water is a very imporatant tool to keep wrinkles in check. Dry skin tends to wrinkle easier, so it is abosultely necessaty to stay hydrated 24/7. Apart from water, green tea and fresh fruit juices are also great for the skin, since they also supply the epidermis with much-needed vitamins. Needless to say, alcohol and coffee should only be drank in moderation if at all, since they zap the body's water. Alcohol, in particular, decreases the skin's collagen, especially around the eye area, making it swollen and prone to wrinkles.

3.) Sleep Saves Damaged Skin

The idea of "beauty-sleep" is not only true in fairy tales: Sleeping is indeed very important for young-looking skin. The body's detoxification process is still very active while a person is sleeping, so sleeping according to one's own needs, is very important. Some people need six hours, others eight or ten, but it is essential to sleep the maximum within one's own range to keep skin looking it's best.

4.) Sun-screen is a Skin's Saviour

Using sun-screen is not only essential whilst tanning, but it should be seen as a daily skin saving measure; it is even advisable to use the highest SPF available every single day. The sun is just as bad for the skin's collagen production as smoking is; both destroy the skin's collagen, leaving skin dull and making it lose firmness. These factors can age skin by more than 20 years if taken to excess. Also, a very good moisturizer, preferably with a high vitamin content, will add to maintain a good skin and prevent dryness. It is not advisable to use anti-wrinkle creams too early, since they prevent the skin from re-activing and re-building itself, making it "lazy" in the process.

5.) Stress is a Skin Killer

Conitinous stress and unhappiness are major reasons for dull and lifeless skin, therefore it is essential to find ways to relieve tension (meeting friends, yoga, music etc.). If the problems are more complex a life-coach or a good therapy are helpful tools to combat a negative mindset. Happy people look radiant no matter at what age!

For further information, please visit:

http://www.skincarebeautyzone.com, "10 Great foods for your Skin" - accessed on 9 August 2010

Effects of Taking 50,000 IU of Vitamin D Weekly

Vitamin D is one of 13 essential vitamins which the body needs to function. It is a fat-soluble vitamin, a fact which may play a role in its safety.

Consuming 50,000 IU of vitamin D is considerably higher than the recommended dose, and there can be health risks from exceeding these guidelines. Yet, you can realize some important health benefits. If in doubt, consult your doctor before adjusting your intake of vitamin D.

It can be difficult for some individuals to get adequate amounts of vitamin D, let alone take 50,000 IU weekly. Vitamin D is not found in many foods, though you can get it from fish such as salmon and other foods like beef liver. Much of the dietary sources of vitamin D in the American diet come from fortified foods. A glass of fortified milk will provide half of the recommended daily allowance for vitamin D, according to the National Institutes of Health.
Disease Prevention

The primary way you may receive up to 50,000 IU of vitamin D weekly is through sun exposure. According to the Vitamin D Council, your body will produce 10,000 IU of vitamin D when your skin is exposed to ultraviolet radiation from the sun for 20 to 30 minutes. Taking this amount of vitamin D a week can lower your risk from developing certain types of cancer, diabetes, cardiovascular diseases among other conditions, according to a 2009 study in the journal, Clinical Chemistry and Laboratory Medicine. (#2)

Negative Health Effects

The current recommended daily allowance of vitamin D is 200 IU per day, according to Whole Health MD. The site further explains that most people can tolerate up to 10,000 IU per day, making the 7,142 IU to reach 50,000 IU reasonable. However, some individuals may experience ill effects such as weight loss and fever.

If you continue to receive 50,000 IU of vitamin D a week, it may lead to more serious medical problems including high blood pressure and kidney damage. Taking 50,000 IU a day can cause toxic build-up of vitamin D in your blood, according to Whole Health MD.
Increased Mineral Absorption

Despite the skin cancer risks, a 2007 study in the New England Journal of Medicine found that dosages up to 10,000 IU per day were safe for most people. The Vitamin D Council further supports this conclusion, stating the evidence of 10,000 IU a day of vitamin D toxicity is lacking.

It is worth noting that your vitamin D consumption affects your body's calcium stores. The risks of taking 50,000 IU a week lie in an increased rate of absorption of calcium and magnesium, both of which can lead to kidney stones and weaken bones. Taking 50,000 IU of vitamin D a week may increase your risk of these effects, especially if you take calcium supplements or antacids containing calcium or magnesium.

Proper Body Function

Vitamin D helps the body absorb and use calcium and phosphorus. These minerals are essential for good bone health. If you do not receive adequate amounts, your risk for osteoporosis increases. Vitamin D also has anti-inflammatory properties. It supports proper nerve and muscular function as well as the body's immune response.

If your body can tolerate it, vitamin D intake up to 50,000 IU per week can be beneficial. If you experience side effects, lower your dosage. Side effects include gastrointestinal distress or headaches.

First published Aug 10, 2010 Chris Dinesen Rogers

Sources:

Cavalier, E. et al. Vitamin D: Current Status and Perspectives. Clinical Chemistry and Laboratory Medicine, February 2009, 47(2):120-127.

Holick , M. Vitamin D Deficiency. New England Journal of Medicine, July 2007, 357:266-281.

National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin D – ods.od.nih.gov

Vitamin D Council: Understanding Vitamin D Cholecalciferol – vitamindcouncil.org

Yetley, E. et al. Dietary Reference Intakes for Vitamin D: Justification for a Review of the 1997 Values. American Journal of Clinical Nutrition, March 2009, 89: 719-727.

Anti-aging: Combating free radical damage!!!

In addition to the well-established dangers that free radicals pose, there are three more risks that speed up the aging .....

In addition to the well-established dangers that free radicals pose, there are three more risks that speed up the aging process.

1.Inflammation: In most circumstances, inflammation is a normal part of the body's healing process. But when it gets out of hand, it can lead to some of the most common problems associated with aging. In fact just about everything that can go wrong as you age can be linked back to inflammation.

2.Hyperviscosity of blood: This is the least known--and therefore, the most critical aspect of aging. As you get older, your blood starts to thicken, or become more viscous. It travels through your body much slower (sort of like trying to squirt mud through your garden hose). But your cells and organs need fresh supplies of oxygen and nutrients in order to function properly. If your blood's too slow delivering them, your body can suffer the consequences.

3.Breakdown of mitochondrial DNA: Your mitochondria are like your body's cellular power plants. They churn out the energy your cells need and they play an important role in the cell growth. If the DNA of the mitochondria break down prematurely, you're left exhausted and your cells run the risk of dying well before their time.
Some nutrients that are helpful in preventing free radical damage and slowing down aging:

1. Common antioxidants: The commonly known known antioxidants include vitamins A, C, E, alpha lipoic acid and carotenoids.

2. Coenzyme Q10: Coenzyme Q10 (CoQ10) is a compound found naturally in the energy-producing center of the cell known as the mitochondria. CoQ10 is involved in making an important molecule known as adenosine triphosphate (ATP). ATP serves as the cell's major energy source and drives a number of biological processes, including muscle contraction and the production of protein. It is a very important nutrient so far as heart health is concerned.

3. Diindolylmethane or DIM: This little known, but tremendously important compound comes from veggies like broccoli and cauliflower. And some recent research shows it safely supports your body's hormone levels, keeping them in healthy ranges.

4. Green tea extract: It is well known for its immune-supporting benefits. But perhaps the most important study to-date on green tea was published in the Journal of the American Medical Association just a few years ago: It showed that this seemingly simple beverage may actually increase life span.

5. Grape seed extract: It is a very powerful antioxidant. The Grape seed extract contains procyanidolic oligomers or more commonly known as PCO. Scientists have studied PCO’s and have summed up that PCO strengthen blood vessels and help to improve the bloods circulation. This anti oxidant is said to be 20 times more powerful than Vitamin C and 50 times more powerful than Vitamin E and even more powerful than Beta Carotene.

6. Glutathione: It is a major antioxidant highly active in human lungs and many other organ systems and tissues. It is a small protein composed of three amino acids, cysteine, glutamic acid and glyceine It has a critical role in protecting cells from oxidative stress and maintaining the immune system. Higher blood levels of glutathione have been associated with better health in elderly people,

7. Magnesium: It activates 76 percent of the enzymes in the body. Magnesium ensures the strength and firmness of the bones, and it makes the teeth harder. Adequate intake of magnesium counteracts acidity, poor circulation and glandular disorders. It also a vital nutrient that is essential for proper functioning of heart muscles. It also helps the mitochondria, our body's cellular power plants in producing energy.

8. Essential Amino Acids: Amino acids are indispensible when it comes to building a successful anti-aging regime. Some of well know anti-aging amino acids are listed below:

-Arginine

-Leucine

-Cysteine

Besides these nutrients, Vitamin B Complex and Folic acid are also essential for slowing down the aging process and delaying the onset of all the diseases that come with age.

First published Aug 10, 2010 Virashri Rivonkar

Health Benefits of Lutein - Diet and Supplements

Health Benefits of Lutein include that it helps maintain eye health, may provide protection from some cancers and lowers risk of macular degeneration.

Lutein is a part of the carotid family which has been recognised to be an important antioxidant, particularly for those with eye problems. It is lutein which give egg yolk its rich yellow colour and the yellow pigment is also the colour seen in mango, sweetcorn and papaya.

Health Benefits of Lutein - Dietary Sources

Due to the fact that lutein cannot be made in the body, this carotenoid pigment must be obtained either from a health nutritious diet or from supplements. In The Essential Guide to Vitamins, Minerals and Herbal Supplements, Brewer (2010) highlights that natural nutritional sources of lutein may be found in the following:

* Sweetcorn
* Carrots
* Other yellow-orange fruit/vegetables
* Spinach
* Eggs

While spinach is identified to contain on of the richest dietary sources of lutein, Lakin et al. (2006) recognise that lutein is also found in:

* Papaya
* Mango
* Kale
* Turnip greens
* Brussels sprouts
* Peas
* Leeks
* Cos/Romaine lettuce

Many people are recognised as not getting enough lutein in their diet, despite eating plenty of fruit and vegetables, with the average UK diet containing between 1-3 mg of lutein per day and the optimal lutein intake being around 6 mg. Key health benefits commonly associated with dietary sources of lutein, as acknowledged by Lakin (2006), include as follows:

* Reduces risk of endometrial cancer (by as much as 70%)
* Lowers risk of ovarian cancer (by around 40%)
* Reduces risk of breast cancer (by around 53%)

Health Benefits of Lutein Supplements

For those who typically struggle to manage a high dietary daily intake of fruit and vegetables such as tomatoes and spinach, which are rich in lutein, taking lutein supplements is a helpful alternative. Lutein supplements are available from health food stores and pharmacies in capsule, softgel, sublingual spray and tablets.

Key health benefits and healing properties associated with taking lutein supplements (as well as dietary sources) are recognised by Brewer (2010), to include the following:

* Healthy vision
* Improves vision in cataracts sufferers
* Reduces risk of macular degeneration
* Help develop macular pigment
* Lowers dry eye symptom

As highlighted above, lutein is commonly found in yellow/orange fruit and vegetables, as well as spinach, peas and other dark leafy-greens. Key health benefits associated with increased lutein intake include a reduced risk of some forms of cancer, such as ovarian, breast and endometrial cancer, while lutein is also vital for healthy vision. Lutein supplements are able to lower the risk of macular degeneration, dry eye problems and improve vision in those affected by cataracts.

First published Aug 9, 2010 Kate Le Page

Sources:

Brewer, S. (2010) The Essential Guide to Vitamins, Minerals and Herbal Supplements London: Constable Robinson

Lakin et al. (2006) Healing Supplements London: Reader's Digest

Vitamins for Hemorrhoids

Learn about which vitamins can help with hemorrhoids. These vitamins include vitamin C, along with flavonoids, as well as zinc.

Hemorrhoids are veins in the lower section of the rectum that become inflammed and often are quite painful. There are many different treatment options for hemorrhoids, as well as simple ways to help prevent them. One of these methods is the use of vitamins, by either adding foods rich in them to the diet, or taking them in supplemental form. These include vitamin C and flavonoids, as well as zinc.

Vitamin C and Flavonoids for Hemorrhoids

Vitamin C helps to reduce swollen hemorrhoids and can sometimes help to reduce their size. Vitamin C can also help to effectively prevent future hemorrhoids, and improve some of the symptoms that are associated with hemorrhoids. Vitamin C can be taken in supplemental form, but is also easy to increase through diet. Some foods that are especially high in vitamin C include citrus fruits, pineapple, peppers, rhubarb, strawberries, tomatoes, berries, broccoli, brussels sprouts, cranberries and kiwi fruit.

Flavonoids are strong antioxidants that actually work to enhance vitamin C and its ability to both improve blood vessel function and protect it. This can actually work to help with hemorrhoids. Some flavonoids that are particularly beneficial for hemorrhoids include naringin, rutin, quercetin, hesperidin and diosmin. Flavonoids are often found in supplements, along with vitamin C, but can also easily be added to the diet. Some foods that are high in the flavonoids that can help with hemorrhoids include grapes, citrus fruits, apples, beans, cherries, onions, kale, red pepper, tomatoes, buckwheat, celery, black tea, berries and green tea.

Zinc for Hemorrhoids

Zinc has always been known for it's ability to help fight against infection. But it also plays an important role in the healing process of hemorrhoid tissue. Adding more zinc to the diet, or taking it in supplemental form, can help to relieve irritation while helping the hemmorhoid tissue to heal. Some foods that are high in zinc include wheat germ, oysters, lentils, bulgur, shellfish, beans, avocados and beans.

Although these vitamins can be very helpful in the prevention and treatment of hemorrhoids, they should not be used to replace any treatment suggested by a doctor. They should also not be used to replace any lifestyle or diet changes suggested by a doctor.

First published Aug 8, 2010 Jeffrey Fisher

Sources:

Duke, James. The Green Pharmacy Guide to Healing Foods: Proven Natural Remedies to Treat and Prevent More Than 80 Common Health Concerns Rodale Books, 2009.

Murray, Michael & Pizzorno, Joseph & Pizzorno, Lara. The Encyclopedia of Healing Foods Atria, 2005.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Biotin Deficiency: Causes, Effects, and Treatments

Biotin supports the immune system, skin, hair and nails. Drugs and diet can cause deficiencies; supplements and dietary changes are recommended.

A member of the water soluble B-complex family of vitamins, biotin, also known as vitamin H, is responsible for several vital metabolic processes in the body. Severe deficiencies of the nutrient can cause immune system problems and skin, nail and hair diseases, according to the Bastyr Institute for Natural Health. Especially important for nail and skin health, biotin supplementation is sometimes prescribed for hair loss. While eating a varied diet consisting of several servings of biotin rich foods may prevent a deficiency, some conditions may warrant biotin supplementation.
Biotin Deficiencies

According to the World’s Healthiest Foods (WH Foods), a non-profit foundation providing information on the benefits of healthy eating, biotin was accidentally discovered in the early 1940’s by researchers who found that chicks lost hair in the eye area and also developed skin allergies when they were fed a diet high in raw egg whites. They found that when the same chicks were also fed egg yolk, their symptoms vanished. Food scientists later found that raw egg whites contain a protein called avidin that prevents biotin from getting absorbed in the body, and that egg yolk was the densest source of biotin.

The Linus Pauling Institute for Macronutrient Research of the Oregon State University says that given that the U.S. recommended dietary allowance (RDA) for biotin is a just 300 micrograms a day, true deficiencies are extremely rare in the normal population. People at risk of developing deficiencies include those who take anticonvulsant medication or those who are on an extended course of antibiotics. Tube fed patients and body-builders who consume large quantities of raw egg whites may also develop a deficiency.

While biotin deficiencies are not common in the normal population, some research studies indicate that a shortage of the nutrient is more common in pregnant women than previously thought. A February 2002 study published by the American Journal of Clinical Nutrition reported that as many as 50 percent of pregnant women could experience a deficiency of biotin. Looking at both the first and the last trimesters of pregnancy, the study reported that the deficiency could increase the risk of birth defects in the developing baby. The study reported that 300 micrograms of biotin supplemented over a 14 day period corrected the deficiency.

Biotin Food Sources

Some of richest food sources of biotin include egg yolks, liver, whole grains, brewer’s yeast, rice, milk, and some vegetables such as carrots, cauliflower and mushrooms. Intestinal bacteria also produce the vitamin under normal conditions. Although the vitamin withstands heat, light, and oxygen relatively well, acidic conditions are known to denature the vitamin, according to WH Foods.
Supplements or Food for a Biotin Deficiency?

The Linus Pauling Institute says that no clear guidelines have been established for the amount of dietary biotin required for optimal health and prevention of chronic diseases. While a healthy diet consisting of adequate dietary sources of biotin is sufficient for most people, they recommend a daily multivitamin-mineral supplement with 30 mcg of the nutrient to prevent deficiencies.

Some doctors and dermatologists claim that biotin can reverse hair loss. Dr. Emily Kane, former editor for the Journal of Naturopathic Medicine, recommends 8 to 10 milligrams of the supplement to address hair loss and encourage new hair growth.

While more research is needed to determine the role of biotin in preventing birth defects, the Bastyr Center for Natural Health, in their article "Biotin Supplement Needed During Pregnancy" write that, “Taking a biotin-containing prenatal formula seems a reasonable step for pregnant women, since the vitamin is considered safe and has not been associated with adverse side effects.”

Sources:

* The World’s Healthiest Foods; Biotin. whfoods.com (accessed, July, 30, 2010)
* The Linus Pauling Institute; Biotin. lpi.oregonstate.edu (accessed, July 29, 2010)
* Mock GM, Quirk JG, Mock NI, American Journal of Clinical Nutrition; Marginal Biotin Deficiency during Normal Pregnancy. (accessed, July 29, 2010)
* Dr. Emily Kane’s Official Website; Thinning Hair. dremilykane.com (accessed, July 20, 2010)
* Emily A Kane; Managing Menopause Naturally. Basic Health Publications, 2004
* Bastyr Center for Natural Health; Biotin Supplement Needed During Pregnancy. bastyrcenter.org(accessed, July 30, 2010)

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

First published Aug 1, 2010 Arathi Srikantaiah

Are Chemical, Low Calorie Sweeteners Safe Alternatives to Sugar?

To decrease sugar in the diet, many consumers of sweet snacks and soda turn to artificial sweeteners instead of sugar, but are artificial sweeteners safe?

There are a significant number of artificial sweeteners on the market approved by the Food and Drug Administration that include Aspartame (NutraSweet, Equal), Saccharin (Sweet 'N Low, Sugar Twin), Acesulfame K (Sunnett, Sweet One) and Sucralose (Splenda).

Are Artificial Sweeteners Really Safe?

According to the Mayo Clinic, despite claims that artificial sweeteners can cause a variety of health problems, including cancer. The Mayo Clinic further states that there is no scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer and are safe for the general population.

What is Splenda Made From?Splenda is by far the most commonly used low calorie sweetener at this time and claims are that Splenda is made from sugar. This would lead consumers to believe that since it is made from sugar, it must be safe. It is just sugar without a molecule, right?

According to Businessweek, Sucralose (the chemical name for Splenda) is a sugar molecule with three of the hydroxyl groups replaced with chlorine atoms. The Businessweek article further states that Splenda is actually a highly processed chemical sweetener, created with chlorine and other compounds.

Aspartame Has Been Deemed Safe RepeatedlyDespite public fear that with increased aspartame consumption came an increase in cancer occurances, there appears to be no correlation between the two.

According to Dr. Gupta from CNN Health, "The fact is, current evidence does not support this idea that aspartame could cause cancer, or that it is unsafe. According to the American Dietetic Association, aspartame’s safety is documented in more than 200 objective scientific studies. The Food and Drug Administration has concluded that aspartame is safe, and there are no strong data out there to refute that."

Do Artificial Sweeteners Help People Lose Weight?The purpose of using artificial sweeteners for most consumers is to avoid unwanted calories and the potential to gain weight. It makes to most consumers that if calories are saved by using artificial sweeteners, the overall health benefit would be a trimmer waistline.

Artificial sweeteners may be linked to an increase in weight for some people according to the Boston Globe. Reporter Courtney Humphries writes, "A study published last year in the journal Behavioral Neuroscience raised concerns that artificial sweeteners might actually promote weight gain. Scientists at Purdue University found that rats fed artificially sweetened yogurt consumed more calories and gained more weight than rats fed yogurt sweetened with sugar. The authors suggested that artificial sweeteners interfere with the animals’ ability to regulate caloric intake, because they no longer link the taste of sweetness with calories."

Artificial sweeteners aren't for everyone. Although they are approved by the Food and Drug Administration, many consumers are still skeptical. Food that is found in nature is the most nutritious and the more processed a food item becomes, the less healthy it is for the consumer. It is important to remember with artificial sweeteners and that less is more. If it is sounds too good to be true, it probably is.

First published Aug 6, 2010 Melissa Nykorchuk

Bloomberg Businessweek, Gogoi, Pallavi. "How Far From Sugar is Splenda?" (date accessed August 5, 2010)

CNN Health, Gupta. "Is Aspartame Safe?" (date accessed August 5, 2010)

MayoClinic.com, "Artificial Sweeteners: A Safe Alternative to Sugar?" (date accessed August 6, 2010)

Boston.com, Humphries, Courtney. "Artificial Sweeteners and Weight Gain" (date accessed August 6, 2010)

Fresh Fruit Salsa Recipe—A Healthy Fruit Side Dish

Fruit salsa is a fun treat kids and adults alike will enjoy while benefiting from a rainbow of colors and nutrients.

Usually salsa is correlated with being served at a Mexican-style meal as a spicy, chunky, tomato-based sauce blended with various veggies and served with tortilla chips. Fruit salsa is a fun spin on the idea, but instead of being made out of vegetables, it’s a colorful assortment of diced mixed fruit that makes a healthy sweet treat served with cinnamon sugar tortilla or pita chips. This dish is not only a people-pleaser, it's also a smart way to add vibrant fruits to any meal or party (Mexican-style or not).

Eat More Fruits For Better Health

It’s been proven time and time again that the phytochemicals and nutrients found in plant foods, like whole fruit, improve health and can even prevent cancer and other diseases. However, finding creative ways to serve healthy fresh fruit isn’t always easy without somehow becoming like the same boring apple for lunch every day. Making healthy, homemade versions of fruit salads, smoothies, and other fruit side dishes add a variety of color and flavor to any meal that will boost anyone's intake of antioxidants, flavonoids, vitamins, minerals, and fiber.

Colors for Fruit Salsa

The great thing about fruit salsa is that it can be experimented with and made as many different ways as there are fruits to eat. Numerous versions can arise depending on preference, what's in season, or what's immediately on-hand. The color pigments themselves found in fruits and vegetables are phytochemicals found in that are good for the body, so incorporating all the colors of the rainbow will maximize nutrition of this delicious side dish, as well as texture and taste.

Here are some fruits from each color group to look for that work great for fruit salsa:

* Red—strawberries, raspberries, cherries, pomegranate
* Orange and Yellow—mandarin oranges, peaches, nectarines, mangos, pineapple
* Green—kiwi, pears, green grapes, lime
* Blue and Purple—purple grapes, blueberries, blackberries, plums

Fruit Salsa Recipe

Here’s an example of a basic fruit salsa recipe:

Dice up and mix together in a medium-sized glass bowl:

* two cups fresh strawberries
* one peeled mango
* a half cup fresh or canned crushed pineapple
* three peeled kiwifruit
* one cup blueberries

Add some extra sweetness, if desired:

* a few teaspoons of lime or lemon juice with a touch of honey or
* a few teaspoons of fruit preserves, jam, or jelly or
* a teaspoon or two of 100% juice concentrate

Refrigerate for a few hours to let the flavors blend

Serve with store-bought cinnamon sugar pita chips or homemade cinnamon sugar tortilla chips. For added fiber, use whole wheat tortilla chips.

First published Aug 4, 2010 Natalie Dzado

Source:

Produce For Better Health Foundation, "Eat Your Colors, Get Your Phytochemicals", Accessed August 4, 2010.

Nutritional Facts and Health Benefits of the Chia Seed

The benefits and nutritional contents of Chia Seed, considered to be nature's new superfood, are analyzed and a comparison with other foods is presented.

Chia seed, scientifically known as Salvia hispanica, has risen from centuries of obscurity and is now considered by many to be nature’s new “superfood”. Chia was considered to be a very valuable seed in most pre-hispanic cultures, especially by the Mayans and Aztecs. These people had some understanding of the high nutritional properties of chia and this is why it was used as a form of currency and the staple food given to messengers who had to travel long distances (Ayerza, et. al., 2005).

Once the Spaniards conquered Mexico and Central America, the cultivation of chia was banned because the seed was also used during traditional religious ceremonies, considered pagan by the Europeans (Ayerza, et. al., 2005). A relatively large percentage of the Mexican population has still consumed chia in various forms throghout the years, but it is not until recently that the world has become fully aware of the properties of this highly nutrituous food.

Health Benefits of Chia

The main reason why Chia is considered to be a “superfood” is because it contains high amounts of many essential nutrients when compared with most nutrituous foods. Chia seeds contain 20% protein, 37.7% soluble fiber, 43% carbohydrates, and 31% fats, making it a better source of protein than beans and other legumes, and a better source of dietary fiber than oats and other grains.

Even though chia seeds contain a relatively high percentage of fats, most of these are omega-3 fatty acids, which reduce levels of triglycerides in the body, blood pressure, and the risk of suffering heart attacks as well as improving blood circulation. On the other hand, Chia provides an excellent source of protein for vegetarians and is completely gluen free.

Chia is a mucilagenous seed, which means that it has gel-forming properties that occur in the stomach, thus creating a barrier between carbohydrates and digestive enzymes. This is why chia slows down the converstion of carbs into sugar and can stabilize sugar blood levels.

Nutritional Comparison Between Chia Seeds and Other Superfoods

Surprisingly, chia seed also contains high contents of several essential vitamins and minerals. According to some studies, a gram for gram comparison between chia seeds and other foods showed that chia contains six times more protein than kidney beans, twice the amount of dietary fibre than bran flakes, three times the amount of iron in spinach, twice the amount of potassioum than bananas, and six times the amount of calcium than milk (Bourne, 2002).

In order to do a proper factual comparison between the nutritional contents of chia and other foods, the USDA Nutrient Data Laboratory homepage was accessed. The nutritional contents of oats and flaxseed were retrieved and compared with those of chia since these two foods are also considered to be very complete in terms of their nutritional value.

Nutrients (per 100 g) Chia Flaxseed Oats

Protein (g) 20.7 19.5 13.7

Carbohydrates (g) 43.8 42.0 6.8

Fats (g) 30.8 42.0 6.8

Dietary Fibre (g) 37.7 27.3 9.4

Calcium (mg) 631 255 47

Phosphorus (mg) 948 642 458

Potassium (mg) 160 813 358

Iron (mg) 6.5 5.7 4.6

Copper (mg) 0.2 1.2 0.3

Zinc (mg) 3.5 4.3 3.2

Vitamin C (mg) 0.0 0.6 0.0

Thiamine (mg) 1.4 1.6 0.5

Riboflavine (mg) 0.2 0.1 0.1

Vitamin B6 (mg) 0.1 0.4 0.1

Vitamin E (mg) 0.0 0.3 0.7

Vitamin A (IU) 10 3 0

This comparison confirms the fact that chia does contain higher amounts of most essential nutrients than flaxseed and oats, with the exception of vitamin C, vitamin E, copper and potassium. Chia does contain higher levels of protein, dietary fiber, calcium, phosphorus, riboflavin, iron, and vitamin A.

Best Ways to Eat Chia Seeds

Perhaps the easiest way to eat chia seeds is to ground them and sprinkle them on cereals, milk, juices, yogurth or shakes. Some companies have started baking bread with chia seeds and ground seeds can also be added to cakes, pancakes or waffles. Surprisingly, chia can also be part of a refreshing drink; in Mexico a lot of people squeeze lime juice and add a little bit of sugar, water and whole chia seeds. Regardless of how you do it, it seems that adding chia seed into your diet will definitely bring a lot of healthy benefits.

References

Ayerza, R., Coates, W., 2005: Chia. Rediscovering the Forgotten Crop of the Aztecs. The University of Arizona Press, Tucson AZ.

Bourne, D., Prescott, J., 2002: A Comparison of the Nutritional Value, Sensory Qualities, and Food Safety of Organically and Conventionally Produced Foods. Critical Reviews in Food Science and Nutrition., Vol, 42, No. 1:1-44.

http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00, accessed on the 6th of August, 2010.

First published Aug 5, 2010 Andres Hernandez

Black Beans make an Excellent Protein Salad

Black beans are full of antioxidants. The beans are a calcium blocker providing relief for the arteries and the heart.

The black bean is very low in saturated fat, cholesterol and sodium. It is also a good source of protein, thiamin, magnesium, phosphorus and manganese, and a very good source of dietary fiber and folate.

The Black Bean is High in Antioxidants

Black Beans are an Excellent Source of Fiber

Dr. Kristie Leong, of Health Mad, dated June 10, 2009, states black beans obtain their dark shade from anthocyanins, the identical powerful flavonoids found in such nutritional superstars as red cabbage, blueberries, cranberries, and red beets. Black beans have the highest levels of antioxidants of all of the common beans tested, as much as the antioxidant rich cranberry.

One cup of black beans provides over half of the recommended daily requirement of fiber. They are mostly rich in soluble fiber, the kind that helps to lower LDL cholesterol and stabilize blood sugar levels.

An excellent way of obtaining fiber is through the black bean. What better way to do it than with a steaming bowl of freshly cooked black beans or black bean soup?

Black Beans Before a Work-Out

The complex carbohydrates in the black beans make it an superlative pre-workout breakfast and the addition of spices like cumin, Mexican oregano, epazote and chili powder not only add to the beans already high antioxidant levels, but also make it enormously flavorful.

The black bean, a mere 1 cup (260 g) a serving of the black beans has a 560 mg of potassium, 40% of recommended daily allowance of fiber, 16 grams of protein, 44 grams of complex carbohydrates (30 Net Carbs) and zero cholesterol or fat.

Black beans have one of the highest levels of anthocyanins, a powerful falconoid and antioxidant. Black beans have as much anthocyanin as antioxidant powerhouses similar to red grapes and cranberries. Black beans are the most antioxidant rich

Folate, Found in the Black Bean, can Reduce Heart Attacks

It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%.

One Cup of Black Beans provides 64% of the DV for Folate.

Their good supply of magnesium puts yet another plus in the column of the helpful cardiovascular effects. Magnesium is nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens struggle and improves the flow of blood, oxygen and nutrients throughout the body.

Manganese for Energy Production and Antioxidant Defense

Black beans are a good source of the trace mineral manganese, which is an important cofactor in a number of enzymes important in energy production and antioxidant defenses.

Protein Power and Then Some

Want to replace red meat in a menu, enjoy the rich taste of these beans. These smoky flavored beans are a high-quality source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, supply protein comparable to that of meat or dairy foods devoid of the high calories or saturated fat found in these foods.

A cup of black beans will give 15.2 grams of protein, which is 30.5% of the daily value for protein and 74.8% of the daily value for fiber.

Select and Store

Whether purchasing them in bulk or in packaged containers, make sure that there is no evidence of moisture or insect damage and that they are whole and not cracked. Canned varieties can be found in most markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned cooked at home.

Black Bean Salad

Rinse and soak packaged black beans according to directions, 1 small bag

Let drain well

In a large bowl add beans

1 medium chopped onion

1 chopped celery stalk

2 chopped hard boiled eggs, omit the yolk for a cholesterol free salad

½ green or red pepper chopped

½ cup of low-fat mayonnaise

Add salt and garlic powder to taste

Serve on a bed of lettuce with tomatoes. This should feed 2-4 people. If serving a larger group, double or triple the ingredients.

First published Aug 4, 2010 Victoria Patton

Understanding How Nutrition Helps Fuel Your Physical Activity

The key to a healthy body and weight loss success, is understanding the foods necessary for maintaining strength. Learning the food group roles will help.

The body needs strength to successfully function through difficult workouts, as well as the many obstacles individuals often find themselves faced with in life. The power to do this is received from energy, protein, minerals and vitamins. To receive the ability to do these tasks, one must develop an eating pattern which encompasses various foods in moderate amounts. This must be balanced with a certain amount of physical activity.

Here is an explanation of the various food groups and their primary purpose:

Fat -This is a source of energy. Fat aids in the absorption of fat-soluble vitamins, and protects the organs.

B- Vitamins- To get these vitamins one must eat plenty of lean meats as well as enriched grain products. They are essential to assist in releasing the energy in the food eaten.

Water- A critical ingredient for all body function. Sans water one can experience dehydration thus having decreased stamina, as well as the energy to commit to work outs and successfully complete them.

Vitamin C- Helps promote iron absorption, supports the immune system, and plays an important role in the wellness of ones muscle and bone health.

Iron- Sans iron it would be impossible for your bones to work properly. Iron plays a major role by transporting oxygen from the lungs to tissues and body cells. Often people are faced with an iron deficiency, and can increase their levels by eating (grain products, lean beef, dried beans.)

Zinc- The body doesn't maintain the ability to build muscle without Zinc. This also plays a major role in tissue growth and repair, as well as cell production.

Protein- Aids in repairing muscle tissue. Protein also plays an important role in helping the body recover after workouts. Some excellent sources of protein are (fish, pork, eggs, lean beef, poultry.)

Carbohydrates- These offer an array of essential minerals and vitamins, and are the bodys main source of energy.

Calcium and Vitamin D- These two are a couple and work in partnership to build and maintain bone strength and teeth. Calcium can be received from (yogurt, cheese, lowfat milk.) By drinking Fortified milk products, the body can receive plenty of Vitamin D which supports bone development.

By understanding the various food groups, one can begin down a path towards healthy nutrition. In learning what the body needs, and by obtaining the proper balance of food and physical activity, the route to weight loss success and maintenance of a healthy body can occur.

First published Aug 3, 2010 Swannee Rivers

Sources:

www.Livestrong.com/major-food-groups

www.girlshealth.gov

How to Outsmart the Calories

There are easy ways to watch weight without exhausting oneself with extreme diets. Here are some examples of practicing a smart eating philosophy.

The very word "diet" often sounds so intimidating that stops people from starting the process of losing weight. Dieting very often associates with starving, living on lettuce and carrots, avoiding restaurants and being completely deprived of the joy of eating. There are, however, several simple tricks that will help one lower the calories in his/her meals and watch their weight without feeling hungry, dissatisfied and moody.

Hunger is the Only Reason to Eat

Sounds like a cliché? However, it's surprising and shocking how many people eat huge amounts of foods every day for all the wrong reasons. Boredom, stress, habits of eating during certain activities like watching TV or reading (Pavlov's dogs syndrome), sharing meal with a spouse or a friend just to keep them company and of course comfort foods . Who wasn't tempted to devour an ice cream or a box of chocolates after a lousy date or a horrible day at work? Moreover, many people were trained by their loving parents to finish whatever could end up on their plates. What happens to all the good boys and girls who choke on their food in order to leave a clean plate and please Mommy? Surprise, surprise! They usually struggle with weight for the rest of their lives.

All the reasons described above have nothing to do with hunger and can definitely trigger a weight gain. It is extremely important to be in touch with one's body and only provide it with fuel when needed. Whatever food is needed turns into energy, whatever isn't – goes straight to the fat cells.

Add Veggies

Adding vegetables to every meal is a healthy way to reduce about 500 calories a day without feeling hungry. It's a good idea to replace one quarter of every meal with either steamed or fresh veggies. The amount of vegetables is unlimited with one exception – starchy vegetables like corn and potatoes. They contain carbs and a lot of calories (that's why they are so tasty).
Eat Smaller Amounts of Food, but More Often

Who hasn't attacked the refrigerator after eight hours of starvation? This is as harmful for the a starving body that won't be able to digest all the stuff that happened to be in the fridge that day as it is for one's figure.

The ideal situation is eating five small meals a day in order to watch the weight. That way a person is not hungry and as a result less attracted to fattening unhealthy foods loaded with calories (hamburgers, donuts, pizza etc).

Watch the Drinks!

When people talk about dieting it seems mostly about food while drinks look like innocent liquid. This is one of the most common delusions that many dieters pay a heavy (literally and figuratively) price for.

Although the sad fact that sodas and alcohol are loaded with calories (average cocktail contains about 300 calories while any non-diet soda has 45 calories for 100 gram) becomes common knowledge, many people still have no idea that super healthy fruit shakes and juices are just as fattening.

Switching to diet drinks and replacing sugar with sweeteners in tea and coffee will help cut the calories without any dramatic changes in one's eating habits. In addition try to drink as much water as possible especially before the meal – not only is it healthy, but also tricks the stomach by providing a false feeling of fullness.

While extreme diets usually make people so exhausted with hunger that they eventually give up and often end up getting their weight back with interest, the smart harmless way of eating can protect one from extra weight indefinitely.

First published Aug 4, 2010 Anna Inger

Bibliography:

Tribole, Evelyn and Resch, Elyse. Intuitive Eating: a Revolutionary Program that Works. Ney York: St. Martin's Paperbacks, 1995.

Willet, Walter.MD. Eat, Drink and Be Happy. New York: Free Press, 2001.

The Health Benefits of Antioxidants in the Diet

Vitamin C helps fight infection, vitamin E with anti aging, selenium protects against cancer and betacarotene protects the skin.

Everyone seems to be talking about antioxidants these days. The more we learn about them the more we realize how important they are for a healthy diet and proper nutrition.

Antioxidants are now popping up in research all over the place and seem to help with everything from preventing cancer and heart disease to slowing macular degeneration and Alzeimer’s.

Understanding how antioxidants work is fairly straightforward. What makes them so effective is their ability to neutralize a group of highly reactive, highly destructive compounds called free radicals.

Free radicals form naturally in the body and are normally neutralized by the body’s own natural defense system, making them harmless. However, anything that weakens the body’s natural defenses also weakens its ability to fight free radicals. This can be anything from environmental pollution, poor diet, excess UV radiation or drinking too much alcohol. Current research suggests free radicals contribute to the aging process and illnesses, including cancer and heart disease.

Vitamin supplements containing antioxidants such as vitamin C are important, however, there is no real substitute for a healthy diet. Fruit and vegetables often contain more than 4,000 compounds with antioxidant qualities. Eating a healthy diet is the only way to assimilate these antioxidant properties efficiently.

Vitamin C helps Fight Infection

Perhaps the most studied of all the antioxidant vitamins, vitamin C is also known as ascorbic acid. It is a water soluble vitamin and it is thought to be one of body’s first lines of defense against infection and disease. As vitamin C is a water soluble vitamin, the body does not store it so it must be consumed in adequate quantities every day. Good dietary sources of vitamin C include citrus fruit such as oranges and grapefruits, green peppers, broccoli and other green leafy vegetables, strawberries, cabbage and potatoes.

Vitamin E and the Aging Process

Vitamin E is a fat soluble vitamin stored in the liver and other tissues. Vitamin E has been studied for its effects on everything from delaying the aging process to healing sunburn. Vitamin E is an important antioxidant and good dietary sources include wheat germ, nuts, seeds, whole grains, vegetable oil, fish liver oil and green leafy veggies.

Beta-carotene Protects the Skin

Beta-carotene is perhaps the most widely studied of over 600 carotenoids that have been discovered. In nature, beta-carotene protects the skins of dark green, yellow and orange fruits from the damaging effects of the sun. Researchers believe beta-carotene plays a similar protective role in the human body. Good sources of beta-carotene include broccoli, tomatoes, collard greens, kale, carrots, squash, sweet potatoes, cantaloupe, peaches and apricots.

Selenium and Cancer

Selenium is one of the most important minerals in the diet and has been studied for its ability to prevent cell damage. This ability makes it an important nutrient in the prevention of cancer and selenium is believed to have cancer preventative properties. Good sources of dietary selenium include fish and shellfish, red meat, whole grains, poultry and eggs, and garlic. Vegetables grown in selenium rich soils are also good dietary sources.

First published Aug 2, 2010 Fiona Wilkinson

References:

Liu RH. Potential synergy of phytochemicals in cancer prevention: mechanism of action. J Nutr. 2004;134(12 Suppl):3479S-3485S.

Joshipura KJ, Hu FB, Manson JE, et al. The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med. 2001;134(12):1106-1114.

Food as Fuel: Combatting Fatigue with Healthy Eating

Food can be a large factor in fighting fatigue. To increase energy, it's essential to look as food as fuel. Carbs, proteins; they're all vital for energy.

There are numerous products on the market that guarantee to energize you and keep fatigue at bay, but despite all the sales pitches and clever marketing ploys, the best way to boost energy is through your diet. Food is fuel and often, in our quest to lose weight, we forget that and cut necessary food groups from our diets.
Carbohydrates are Critical to a Energy Boosting Diet

Contrary to what many current trend diets state, carbohydrates are a vital part of an energizing diet. For long lasting vigor carbohydrates need to be a staple of your diet. In fact, many nutritionists recommend that about 60 percent of your intake be carbohydrates. But that doesn’t include bad carbohydrates like prepackaged foods and snacks full of sugar. They may offer a short term energy boost but can cause lethargy later on. When there is excess sugar in the blood, our insulin levels soar and to compensate the body will lower blood sugar levels which then cause fatigue. To slow the entry of carbohydrates into the bloodstream, make sure you are combining your carbohydrates with fiber. This gives a more balanced release of energy.

Nutrients for Energy

While carbohydrates are essential, other foods are necessary as well. For sustainable energy levels, a regular intake of Vitamin B, Selenium and Carnitine are recommended.

Vitamin B helps maintain metabolism and yeast, meats, dairy products, nuts and fish are all good sources. Selenium regulates the conversion of energy but is only necessary in small amounts. It can be found in tuna, rice, bread and cod. Carnitine is a nutrient that helps the body turn fat into energy. It can be found in fish, milk, poultry and avocados.

Don’t forget the protein! It helps regulate the release of energy into the body and is extremely essential to a energy boosting diet. Protein also maintains muscle mass, cells and our immune system. Good sources of protein include poultry, meats, fish, eggs, beans, nuts and dairy products.

Avoid Dehydration

Water is vital to the human body. While we can go several weeks without food, we would die within a few days without water. Dehydration is one of the main causes of energy loss. When you are dehydrated, your body is focusing on maintaining your water balance and not producing energy. A common intake recommendation is eight 8-ounce glasses of water a day, but everyone’s needs vary greatly, depending on fiber intake, exercise, weather, humidity and activity levels. Let your thirst be your guide.
Quick Energy Fixes

When you feel energy levels dropping, resist the urge to grab a sugary snack or pop. While 2-3 cups of caffeinated coffee a day can improve physical performance and increase energy, too much has the exact opposite effect. For a quick pick-me-up, grab a banana, baked potato or a food high in simple carbohydrates, like peanut butter on whole wheat bread or low fat yogurt. Dried fruit is also a good choice.

To keep energy levels up, it’s necessary to refuel throughout the day. Have a carbohydrate-protein based breakfast. Never skip it. Recharge at lunch time and snack wisely. Sensible snacks include raw vegetables, fruit, nuts, seeds and yogurt.

While an occasional high energy drink won’t hurt, in the long run, it’s much better to simply eat better. Keep your body fueled with healthy food throughout the day and you will avoid that afternoon slump. Because when you’re not yawning, it’s so much easier to focus on what’s going on around you.

Aug 2, 2010 Dawn Rutt

Sources:

Healthy Eating by Enhancing your Mind, Body, Spirit AB and Summertime Publishing Ltd. 2003

Online Sources:

Foods to Fight Fatigue by Dulce Zamora Accessed August 1, 2010

University of Maryland Medical Center Carnitine Acessed August 1, 2010

Water? How Much Should you Drink Everyday?

By Mayo Clinic Staff Accessed August 1, 2010

Coconut Increases Metabolism Promotes Weight Loss

Changing the type of fat in your diet to coconut can increase metabolism, and also keep away heart disease and helps cure virus. Coconut is almost magical.

Coconut, or Cocos nucifera, is considered the “tree of life" to south pacific and Asian cultures. They have long utilized coconuts’ anti-bacterial, anti-fungal, and anti-viral properties to maintain health and to control weight. Medical science has recently begun catching up with this fact of which these populations have known for centuries. Its qualities seem almost magical because of the simplicity of the coconut, and the many easy ways to consume it.

Coconut Increases Metabolism

One of the main reasons coconut helps with metabolism is because of the type of fatty acid it is made from. Coconut oil is primarily made up of medium chain fatty acids also known as medium chain triglycerides (MCT) Animal products such as meat, dairy, and eggs are made up of Long chain fatty acids which overall have damaging effects on the human body. MCT’s prevent inflammation, heart disease, and lower the risk of atherosclerosis (hardening of the arteries usually from cholesterol)

Coconut for Weight Loss

Research from McGill University in Canada has shown promise for controlling weight in the long term because of the way MCT’s are processed by the body.

Adding coconut to your diet for a period of time will eventually have your body reacting to the healthy fatty acids. People tend to not stick with the diet long enough for it to be effective; it does take time for the body to get the benefits of the fatty acids of coconut.

Coconut is metabolized as carbohydrates, the bodies preferred energy source, as opposed to a fat so the energy is used right away as opposed to lying stagnate in the body. This is another reason why coconut is healthy for the metabolism, the body processes it faster, which means metabolism is increased.
Coconut in your Diet

Coconut is also delicious and can be used as both a dessert or as part of an entrée; it is versatile and is produced as an oil, juice, milk, yogurt and water besides as a whole fruit. Many Caribbean style recipes use coconut mixed with vegetables or with shrimp. Thai recipes also use coconut milk in their sauces. This gives people the option to drink coconut throughout the day as a water or even as a milk even if they do not care for the texture of the fruit.

Four tablespoons of coconut is recommended to be ingested daily to receive the full benefits of all this magical fruit has to offer.

First published Jul 31, 2010 Christina Dagnelli

Sources:

Papamandjaris AA, White MD, Raeini-Sarjaz M, Jones PJ. Endogenous fat

Oxidation during medium chain versus long chain triglyceride feeding in healthy women. Int related metabolism disorders 2000 Sept. 24th (9):1158-66

US. National Library of Medicine :Medium Vs Fatty Chain Triglycerides for 27 days increases fat oxidation – accessed July 28, 2010

Tasty and Healthy Foods to Boost your Metabolism and Lose Weight

These simple foods are easy to integrate into any diet and can be used in many different recipes and meals.

A slowing metabolism is one of the major causes of weight gain. As people get older, their metabolism naturally slows down. The calories they used to eat are now too much for their metabolic needs and they gain weight. However, there are many foods that can be eaten that can help speed up the metabolism and help people lose weight. These metabolism boosting foods combined with a slightly lightened calorie load (about 300 less a day) and half an hour of exercise day can be a benficial diet to help promote quick weight loss.

Green tea tastes good and burns fat

Green tea is a tasty drink with many health benefits. It helps speed up the metabolism, lower cholesterol, burn fat and lose weight. It is also shown to slightly boost a bad mood and may help increase heart health naturally. Green tea is a health food that can be taken in extract form or by drinking a cup or two throughout the day. One cup one of green tea at every meal can help boost energy, increase focus and help the body digest and metabolize its food more fully. Falling asleep during digestion can actually slow the metabolism and ruin a great weight loss plan.

Water remains vitally important

Water is nearly miraculous with health benefits. One of these benefits is helping to burn fat. A German study showed that patients who drank 17 ounces of water a day found their metabolic rate increased by 30 percent. It helps keep the kidney’s from drying up. Kidney’s with little water cannot metabolize fat well enough to lose weight. Water can also serve as an appetite suppressant. Too often, the body will feel hungry when it is in fact thirsty. Drinking a glass of water will satisfy that hunger craving. Water should be drank regularly throughout the day. A water drinking schedule could include one glass in the morning, one at each meal, one between each meal and at one glass at bed. On a three meal a day schedule, that adds up to five glass of water a day.

Grapefruit is a fat burning machine

Grapefruit is a powerful food that is low in calories and high in vitamin C, fiber. It has many weight loss benefits. Grapefruit is similar to celery in that both contain less calories than the body burns metabolizing it. This means they are filling but actually burn calories and help increase metabolism. They are packed with fat burning enzymes. A Scripp’s Clinic study showed that eating grapefruit every day helped patient’s lose around 3.6 pounds during the 12 week study. One half of a grapefruit at breakfast, lunch and dinner or mix it up with a fruit salad can create a low calorie, metabolism boosting meal.
Read on

* Supercharge Your Metabolism For Weight Loss
* Four Diet Tricks that Work
* Foods That Speed Metabolism

Almonds taste great, burn fat

Almonds are an excellent snack food that can help boost the metabolism quickly. Almonds are very dense foods and are filled with tons of nutrients including vitamin E, monounsaturated fat and fiber. Due to their density, a single portion of almonds packs more metabolism boosting and fat fighting nutrients than multiple servings of other nuts. Fiber is one of the most important tools in losing weight. Not only does it help boost the metabolism, it’s also filling helping to prevent random snacking throughout the day. A handful of crushed almonds on top of a vegetable rich salad is a very healthy meal.

Lean turkey isn’t just for Thanksgiving any more

Turkey is one of the best proteins available for weight loss. Protein is an important part of any diet. It helps create sustained and long lasting energy as well as promoting metabolism activity. Protein is also filling, keeping the body satisfied much longer. Cutting the fat off of turkey also helps promote weight gain by avoiding the unhealthy aspects of eating protein. Turkey can be used to create many meals, including turkey sandwiches, turkey salads, turkey stuffing and others. There is no end to the possibilities.

Sources

Read about other fat burning foods at Fitness Tips for Life.

The Body Building website has information on metabolism burning foods, as well as other body health tips.

Eco Salon promotes a safe and health diet, including metabolism boosting foods.

First published Aug 1, 2010 Eric Benac

Why to Eat Cucumbers

Cucumbers are a beauty food that benefits the body both on the inside and outside.

Most people know that cucumbers are low in calories and make a satisfying snack and that they add a refreshing taste to water and crunch to vegetable platters. Here are some additional benefits that are not as well known.
Cucumbers Promote Internal Health

According to David Wolfe, author of Eating for Beauty, cucumbers have the remarkable reputation of being the best natural kidney cleanser. They are a diuretic that helps to cleanse the kidneys and bladder of debris and stones. Because they contain the enzyme erepsin, cucumbers also help rid the kidneys of excessive proteins, and they kill any tapeworms that may be in the digestive tract.

Author and physician Andrew Weil, best known for establishing and popularizing the field of integrative medicine, agrees that cucumbers can prevent water retention because they contain ascorbic acid and caffeic acid. This diuretic activity may contribute to lowering blood pressure. Dr. Weil also recommends the vegetable for its vitamin C, vitamin A, magnesium and fiber content.

In addition, cucumbers supply the body with lots of fiber. According to The George Mateljan Foundation, a not-for-profit foundation with no commercial interests that hosts “the world’s healthiest food website” (www.whfoods.com), “Trying to get adequate dietary fiber on a daily basis is a challenge for many Americans. Adding a crunchy cool cucumber to your salads is an especially good way to increase your fiber intake because cucumber comes naturally prepackaged with the extra fluid you need when consuming more fiber.”

Cucumbers Support the Beauty of the Skin

Cucumbers also contribute to the beauty of the skin. The cucumber's skin, safely eaten if organic, contains silicon, which supports the elastic quality of the skin, tendons, and eyes. It also contains potassium and magnesium.

Because cucumbers have a high water content, they are naturally hydrating, and thus they contribute to glowing skin. Their diuretic properties and natural coolness can also explain why cucumbers are frequently used to prevent puffy skin around the eyes and to soothe burns and dermatitis.
A Refreshing Cucumber Side Dish

For people who do not enjoy eating cucumbers as a snack, the classic Indian dish Cucumber Raita is a refreshing alternative. This easy recipe, distributed by Dr. Weil, is a wonderful accompaniment not only to curries but also to vegetarian and meat entrees.
Read on

* Eating for Health and Beauty
* Shaved Fennel, Cucumber and Orange Dill Salad
* Composition and Health Benefits of the Cucumber

Cucumber Raita

Ingredients

2 large cucumbers, peeled, seeded and chopped

1 medium onion, finely chopped

1 tablespoon salt

2 cups plain, nonfat yogurt

1/2 teaspoon ground cumin

Black pepper to taste

Instructions

1. Mix the cucumbers, onion and salt in a bowl. Let stand for 1/2 hour.

2. Drain off liquid, rinse well with cold water, and drain; then soak in cold water to remove as much salt as desired. Drain again.

3. Add the yogurt, cumin and pepper. Refrigerate for at least 2 hours before serving.

First published July 31, 2010 Sylvia Somerville

Dietary Fats: Types and Their Role in Disease

Our bodies require a certain amount of dietary fats for survival. The balance lies in choosing the correct fats for optimal health and nutrition.

Fats, or lipids, are a class of macronutrients that are essential for human nutrition. The most common food sources of fats are meats, dairy, nuts, and seeds; although fat can be found in most food. Since fat is necessary for survival, at least a minimum amount must be consumed in the diet. Excessive intake of fats though, can lead to many health problems, such as obesity, cardiovascular disease, diabetes, and some cancers.
The Role of Fats in the Body

Every cell and organ in the human body requires fats to function properly. They keep cells strong, help maintain the nervous system, aid in manufacturing some hormones, and support the health of the brain, blood, liver, and skin. Fats also serve as a ready energy source, providing 9 calories per every gram. Any stored fat can be used as energy in times of reduced food intake. Fats will also provide cushioning to internal organs, protecting them from trauma and extreme cold. Some vitamins are dependant on fats to be able to be absorbed in the body.

Types of Fats – Saturated, Monounsaturated, and Polyunsaturated

For optimal health and nutrition, our bodies need both saturated and unsaturated fat. Although they should be kept to a minimum, saturated fats are helpful in the body; they stabilize cell membranes and are not very susceptible to damage. The main food sources of saturated fat are meat and dairy. Processed foods also contain saturated fat. Some vegetable oils can also be saturated. Coconut oil is a unique form of saturated fat that provides several health benefits.

Monounsaturated fats are mostly found in oils, nuts, and avocados. When consumed in moderation these fats help to lower the bad cholesterol, LDL, and have little to no effect on good cholesterol, or HDL. Research is also showing that consumption of monounsaturated fats leads to improved cardiovascular health.

Polyunsaturated fats are derived from vegetable sources, such as sunflower, sesame, soybean, corn, and safflower oil. They also affect cholesterol levels; however these fats have been shown to lower both bad cholesterol levels, and good cholesterol levels. Consumption of polyunsaturated fats should be kept to a minimum. The exception to this rule is omega-3 and omega-6 fatty acids. These essential fatty acids (EFA’s) are not produced in the body, and must be obtained through diet. Good sources of omega-3 fatty acids are the seeds and oils of flax, chia, and pumpkin, and some coldwater fish. Omega-6 fatty acids are found in most plant oils, wheat germ, and rice bran.

Dietary Fats and Disease

While consuming fat in the diet is essential, both the amount of fat and the type of fat consumed must be considered. Too much saturated animal fat, trans fat, and hydrogenated fat in the diet is linked to increased risk of disease. Cardiovascular disease, including atherosclerosis, high cholesterol, heart disease, and high blood pressure, are all related to increased fat intake. Two types of cancer, colon and breast, are also associated with a high-fat diet. Eliminating trans fat and hydrogenated fat, and reducing animal fats, combined with increasing EFA’s, fiber, and vegetables, is a good start to improving overall health.
Read on

* Lower Cholesterol and Maintain Good Heart Health
* Trans Fatty Acids - the Fats That Must be Avoided
* The Skinny on Dietary Fats

Consuming the correct types of fat, while avoiding the bad fats, is an essential step in achieving optimum nutrition and health.

Sources:

Haas, Elson, MD., Staying Healthy With Nutrition. California: Celestial Arts, 2006.

Shulman, Joey., Winning the Food Fight. Mississauga: Wiley, 2003.

First published Jul 31, 2010 Lisa Frizzo

Surprising Foods That Count Towards Your 5 a Day

Eating enough portions of fruit and vegetables is important for a healthy diet. Learn which unexpected foods do (and don't) count towards your five a day.

The “Five A Day” concept is a ubiquitous principle for healthy eating, based on advice from the World Health Organization that everybody should be consuming at least five 80 gram portions of fruit and/or vegetables a day.

It is believed that consuming these portions of fruit and vegetables a day will provide individuals with much of their required intake of vitamins, minerals and fibre, as well as helping them to remain free from many illnesses including heart disease, digestion problems and cancer.

However, many individuals are unsure of exactly what does and does not contribute towards their five a day. In short, practically every fruit and vegetable counts. However, there are some other unexpected foods that do in fact contribute towards your five a day, as well as some surprising ones that don’t.

Dips Count Towards Five a Day

Perhaps references to dips conjure up, for many, unhealthy images of fatty, creamy substances. However, having dips as a snack or meal can actually be a good way to help get one’s five a day. Guacamole, for instance, has a primary ingredient of avocado, while the homemade version also generally contains fresh lemon juice and tomato.

Homemade hummus is also good as it contains chickpeas (which count towards one’s five a day of fruit and vegetables), while salsa dip is packed with tomatoes and onions.

All three dips can count as one portion of one’s five a day, and individuals can further increase this by having raw vegetable crudités (such as celery, carrot and pepper sticks) with their dips.
Mushrooms May be a "Five a Day" Superfood

Because mushrooms are not in fact vegetables, but fungi, many believe that they will not count towards their five a day. This, however, is not true. Although mushrooms are not technically vegetables, the UK’s Food Standards Agency still maintains that mushrooms do in fact count towards one’s five a day, with roughly three heaped tablespoons of them counting as one portion.

In fact, according to the Daily Mail, studies have suggested that mushrooms are worthy of Superfood status, as they contain vast amounts of nutrients including B vitamins, potassium, copper, phosphorous, iron, selenium and antioxidants.
Fruit and Vegetable Crisps Help Healthy Eating

Unfortunately, standard potato chips are of very low nutritional value and do not contribute towards one’s five a day. However, certain companies have recently launched healthy, low fat alternatives to their potato predecessors. Perry Court, for instance, manufacture apple crisps, while Snapz offer apple crisps in various flavours as well as carrot and beetroot crisps. As well as these low fat products being much healthier than potato crisps, both companies are also licensed to carry the UK government’s ‘5 A Day’ logo, signifying that they count towards one portion of fruit and vegetables.
Olives and Onions Can Boost Five a Day

Many people do not think of olives or onions as contributing to their five a day, yet both foods are very nutritious and do in fact count. However, according to the Food Standards Agency, one must eat about thirty olives to get one portion of their five a day, while it takes half an onion to qualify as one full portion. However, even if this amount is not consumed, both products can still be helpful for contributing towards one portion when combined with other vegetables or fruits. Onions make a particularly useful contribution to fruit and vegetable intake as they make up the base of so many sauces and dishes.
Beans are Packed with Nutrition

Although not a fruit or vegetable, pulses such as lentils and beans (including the tinned variety) count towards one’s five a day. However, according to dietary advice from the NHS, beans will only ever count as one portion, no matter how many are consumed in one day.

Christmas Pudding Counts Towards Five a Day

While Christmas pudding is perhaps not the healthiest food on the market, the NHS still states that the fruit found in puddings is as good as any other for contributing to one’s five a day. Most Christmas puddings and cakes are packed with various dried fruits, making them great for this purpose. If it is not yet quite that time of year, however, other fruit based puddings, such as apple pie or rhubarb crumble, can also help to contribute to one’s five a day.
Popcorn – One of Five a Day?

One food that is a little more controversial than those listed above is popcorn. Although popcorn is a grain, rather than a fruit or vegetable, according to Next Generation Food research has suggested that popcorn is as rich in antioxidants as fruit and vegetables. Although it seems that further research is needed about whether the snack food should officially be classed as contributing to one’s five a day, it certainly seems that this popular snack could have great health benefits.

Surprising Foods That Don't Count Towards One’s Five a Day

Although there are many unexpected foods that can contribute to an individual’s five a day, there are also lots of foods that people believe do count, which indeed don’t. One of the most common of these is potatoes which, although a vegetable, do not count as a portion. This is because their main nutrient is starch, which classes them as a carbohydrate. Other commonly mistaken products that do not qualify as a “five a day” food are fruit jams, coconuts, tomato ketchup and yams.
Getting your Five a Day the Easy Way

Although many people have a general idea of what contributes as a portion of their daily fruit and vegetables, some foods are trickier to suss out than others. Food does not have to be exclusively raw and green to count towards one’s five a day, and a healthy diet can – and should - come in different shapes and sizes. By incorporating some of the tasty ingredients above into one’s diet, individuals can eat their way to five a day in an easy, effortless way.

For more information on meeting your five a day, please refer to:

NHS 5 A DAY

The Food Standards Agency

First published Jul 29, 2010 Hannah McLoughlin