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

Identifying the Causes of Nocturnal Leg Cramps

Nocturnal leg craps can happen in any leg muscle, and can be incredibly painful. Determine the cause so you can take action to prevent them in the future.

Have you ever been jarred out of a deep sleep because of a decidedly painful leg cramp – possibly the worst you’ve ever felt in your life? Nocturnal leg cramps can affect almost any muscle in the legs and almost always begin while a person is sleeping. While they are most common amongst women who are pregnant and amongst the elderly, individuals of any age can have them.

While many people suffering from nocturnal leg cramps have an underlying illness or sleep disorder contributing to their problems, others suffer from nocturnal leg cramps alone. You’ll find there are a number of reasons for someone without another serious disorder to have this type of cramping.

First, consider your water intake. We all understand that water is important for hydration, but is that all it is good for? What many people don’t realize is that water is essential to the transportation of vitamins, nutrients, and minerals throughout your body. If you don’t have enough water, the nutrients you need to function won’t be properly distributed, and this means your muscles will suffer along with the rest of your body.

Dehydrated muscles have a tendency to cramp or twitch. The low mineral levels in your muscle fibers will contribute to the development of nocturnal leg cramps as well. When experiencing muscle cramps, many people wonder if they are potassium deficient. Your muscles need other minerals in order to function as well, though. Take, for example, calcium. Calcium is essential for keeping your teeth and bones healthy, but it also helps keep your muscles functioning properly. A calcium supplement without phosphorous is usually recommended, especially for women, because the phosphorous prevents the vitamin from absorbing properly. Make sure you are taking enough magnesium, another supplement essential to musculoskeletal functioning, as well.
Read on

* What Works for Muscle Cramp Treatment?
* Potassium Deficiency in Children
* What Is A Muscle Cramp?

If you are experiencing nocturnal leg cramps in a frequent basis, you may want to step back and examine some of your regular lifestyle habits as well. Are you drinking enough water? Are you drinking too much caffeine, dehydrating you further and counteracting your water intake? Are you eating enough potassium-rich foods, including potatoes, cantaloupe, and bananas?

Waking up with a nocturnal muscle cramp is certainly unpleasant, but this type of cramp is not something you have to deal with for the rest of your life. Talk to your doctor or health care provider about making changes to your diet and supplement regime. He’ll be best able to help you identify any deficiencies and come up with a plan of action.

First published Jul 30, 2010 Deborah M.

Fructose and Hypertension (High Blood Pressure)

Studies show a linkage between dietary fructose and hypertension. Learn more, with recommendations from Dr. Mercola, a leading expert.

Science has discovered that diets high in fructose are correlated with high blood pressure, also known as hypertension. Hypertension is a leading cause of stroke and cardiac disease.

The Prevalence of Fructose in the American Diet

Over the past forty years high fructose corn syrup has become ubiquitous in processed and packaged convenience foods and beverages, and in the same time period the incidence of hypertension in the US has skyrocketed.

According to Dr. Joseph Mercola, more calories in the American diet now come from fructose than any other single source, and one study has shown that consuming the amount of fructose in two and a half soft drinks a day raises the risk of high blood pressure by seventy seven percent. Since the average American does consume this much fructose, the consequences for our collective and individual health and wellbeing need to be understood.

Fructose and Uric Acid

When fructose breaks down and is digested, it produces uric acid, a substance which can be dangerous in elevated amounts. As Dr. Mercola again notes, studies have repeatedly shown a correlation between high levels of uric acid and elevated blood pressure. High uric acid levels are also associated with other maladies, such as renal disease, diabetes, high cholesterol and unhealthy weight gain. Thus, unfortunately, the risk of hypertension is not the only concern raised by over-consumption of fructose.

Not everyone is equally sensitive to the potentially harmful effects of fructose, but because the potential damage it can cause may be severe, Dr. Mercola recommends having uric acid levels in the blood checked. Determining the amount of uric acid in the blood can be a useful diagnostic tool in understanding one’s personal fructose-related health risks and susceptibilities.
Fructose and Whole Fruits

Although natural fruits also contain fructose, consuming natural fruits, and especially those with relatively low amounts of fructose like cherries, cranberries, raspberries, strawberries, cantaloupe, prunes, kiwi and blackberries, is probably healthier than consuming fructose which has been added as a sweetener to highly processed and refined foods. Whole fruits offer nutritional benefits and valuable antioxidents not found in refined sugars like high fructose corn syrup and the fructose in whole fruits tends to be less concentrated.

However, if one knows that one has high blood pressure or may be at special risk of developing it based on weight, family history, or other factors, it may be a good idea to consult your doctor and monitor and limit the intake of natural fruits as well. Again, Dr. Mercola recommends a uric acid test to determine one’s personal sensitivity to fructose.

Fructose is by no means the sole culprit behind hypertension. But given the emerging evidence of the critical role it can play, awareness of the risks it poses can be empowering and contribute to more conscientious and healthful choices.

First published Jul 29, 2010 Scott Calef

Source: The Hidden and Pervasive Cause of High Blood Pressure by Dr. Joseph Mercola http://www.mercola.com/

Seedless Watermelon a Nutritious "Fast Food"

Seedless watermelon has become very popular--for both its convenience and health benefits.

Not too long ago, eating watermelon conjured up images of a hot summer day, and a fruit that oozed both juice and big, black seeds. It was a fruit best eaten outside! But today, watermelon is available year-round, and the numerous seedless varieties offer a type of “fast food” that is highly recommended. It is a good choice for busy people who want to eat right.

No Spittin’ Required

Seedless watermelon is most definitely a "fast" food. Wonderfully easy to prepare, a few simple cuts produce a stack of sweet slices or a bowl of cubed ready-to-eat refreshment. Fill up for a light meal, or include as a “side” or edible garnish on the dinner plate. Take along to work, school, or summer camp in an airtight container. Nothing seedy to deal with, and no spittin’ required. Note that the tiny white seeds often present in “seedless” varieties are completely safe to eat.

Watermelon is very nutritious. It has the “heart check” mark of the American Heart Association due to its lack of fat and cholesterol. Over ninety per cent water, watermelon also boasts vitamins A, B6 and C, potassium, and phyto-nutrients, including the important antioxidant, lycopene. And the redder the watermelon flesh, the more lycopene it will contain. But what it lacks is calories, so watermelon is a perfect diet food, too.

Seedless Watermelon Has Longer Shelf-life

Seedless watermelon was invented over half a century ago, and has risen steadily in popularity and demand over the years. It is more expensive than seeded, as it requires more exacting growing conditions which adds to cultivation costs. But, in addition to the advantage of no black seeds to deal with, it also has a longer shelf-life than black-seeded (as these seeds accelerate the aging of the watermelon flesh).

For those concerned about genetically modified food, there is good news: seedless watermelon is actually grown from its own sterile hybrid seed. It is planted in a field among regular seeded watermelon, with bees brought in to provide the necessary cross-pollenation so that fruit is rendered.
Watermelon A ‘Green’ Choice

One more plus: a watermelon is its own packaging, no plastic produce sack or over-wrap required. In earlier times, watermelons were used as canteens! Today, some carve the emptied watermelon into a serving bowl and fill with the chunks of watermelon, often mixed with other fresh fruit.

If you have a juicer or blender, consider pureeing watermelon to make refreshing watermelon coolers and slushes.

First published Jul 28, 2010 Lilli Kuzma

Eggs can be Heart Healthy

When eggs are used in moderation they can supply nutrients and protein adding to healthy living.

According to Dr. Thomas Behrenback, of the Mayo Clinic, dated July 28, 2010, chicken eggs are high in cholesterol, and a diet high in cholesterol can contribute to high blood cholesterol levels. However, how much the cholesterol in a diet can increase blood cholesterol varies.

When deciding whether to include eggs in a diet, consider the recommended daily limits on cholesterol in a food:

* For a healthy heart, limit the dietary cholesterol intake to less than 300 milligrams (mg) a day.
* For an unhealthy heart, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, limit dietary cholesterol intake to less than 200 mg a day.

One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Try to eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.

Like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol. Try cholesterol-free egg substitutes, which are made with egg whites. Want to reduce cholesterol in a recipe that calls for eggs, use two egg whites or 1/4 cup (59 milliliters) cholesterol-free egg substitute in place of one whole egg.

According to the staff of Harvard Medical School, dated July, 2010, fallacies keep some, in particular those worried about heart disease, from enjoying eggs. The Harvard Heart Letter resolves the dietary facts and myths about the egg.

First of all, eggs are a superb source of nutrients. One egg contains 6 grams of protein and a quantity of healthful unsaturated fats. Eggs are a good supply of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which could guard against vision loss.

Second of all, eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol. This is quite a bit of cholesterol, rivaled only by a single serving of live, shrimp, or duck meat.

Saturated Fats and Trans Fats Effect Cholesterol LevelsAlso, cholesterol does not go directly to the bloodstream and then in the arteries. Only a small amount of cholesterol in food passes into the blood. Saturated and tans fats have a bigger effect on blood cholesterol levels.

The only large study to look at the impact of egg consumption on heart disease, not on cholesterol levels or other intermediaries, found no connection between the two. Diabetics, the egg a day eater were more likely to have developed heart disease than those who rarely ate eggs.

One Egg a Day can be Acceptable for the BodyEating one egg a day should be okay, especially when cutting back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk. The yolk contains all the cholesterol. Using pourable egg whites or yolk free eggs is the safest way to cut back on cholesterol in eggs.
A Cholesterol Free Omelet

1. Warm a skillet and spray with a non-stick cooking oil
2. Break two eggs in a small bowl, without the yolks
3. Add a few drops of yellow food coloring
4. Add a pinch of salt
5. Drip into the skillet
6. Make sure the eggs are firm; gently roll the eggs over to resemble a jelly roll
7. Lift eggs out after two to four minutes

A low-fat cheese, parsley, onions, or cilantro can be added for additional flavor, if there cholesterol levels are normal or “good.” The food coloring is added to save the expense of egg beaters bought at the supermarket. The omelet can be prepared without the food coloring, if so desired.

Eating one egg a day should be okay, especially when cutting back on saturated and trans fats. Using pourable egg whites or yolk free eggs is the safest way to cut back on cholesterol in eggs.

First published Jul 28, 2010 Victoria Patton

Why Beetroot Juice Lowers Blood Pressure

What is it about the chemical composition of beetroot juice which brings so many health benefits.

Anyone concerned about high blood pressure will be interested to know that drinking just one glass of beetroot juice has measurable, beneficial effects in just 24 hours.
Effects on blood pressure

Researchers in London say that naturally occurring nitrates in the beetroot produce a gas called nitric oxide in the blood which widens vessels and arteries, lowering blood pressure and reducing risk of heart attacks, strokes and other cardio-vascular conditions.

The findings of the study at Queen Mary University were published in the journal of the American Heart Association and confirm long-held beliefs that the beetroot can justifiably join the list of authentic super-foods.

Composition

Its chemical breakdown includes:

* Vitamins - folic acid, vitamin C, small amounts of vitamins B1, B2 and B3 and vitamin A in the form of bera-carotene
* Minerals - rich in calcium, magnesium, phosphorous, potassium and sodium. Also smaller amounts of iron, zinc, copper, manganese and selenium
* Amino acids - in small amounts, mainly protein
* Calories - one 5cm of beetroot contains 35 calories
* Anti-oxidants - its carotenoids and flavanoids can help reduce the oxidation of LDL cholesterol which can lead to damaged artery walls
* Anti- carcinogenic color - its deep red color comes from betacyanin, known to be effective against colon cancer
* Silica - its rich stock of silica helps the utilization of calcium in the body which promotes healthy skin, hair, nails and bone

Additional health claims

Within the fields of alternative and herbal medicine there have been several further claims about the beneficial properties of beetroot, such as:

* Improved circulation
* Helps liver, kidney and bladder function
* Helps in the treatment of kidney stones and gall stones
* Cleans the intestines
* Improves menstrual problems
* Aids eye fatigue and tiredness
* Combats hypertension

Whilst scientific proof is still awaited on claims such as these, it is true that the beetroot has played an important role in the history of medicine throughout the world.

History of the beet

In medieval England, beetroot juice or broth was recommended as an easily digested food for the aged weak and infirm. In mythology Aphrodite is said to have eaten beets to retain her beauty. In Africa beets are used as an antidote to cyanide poisoning.
Usage guidelines

If you are thinking of incorporating the beetroot into your regular diet there a few pieces of advice to be aware of.

* Use only firm and smooth beets, avoiding those that are soft and shriveled
* Dilute the juice with water or other less potent juices such as celery or carrot
* Take the beets in small amounts. Larger portions taken too regularly could have unpleasant side effects

Beetroot juice is readily available from most reputable health food shops and online. It is best taken when incorporated into other dishes or blended, by your own experimentation, with other juices.

First published Jul 27, 2010 Keith Higginbottom

Caffeine And Sugar In Energy Drinks: A New Health Crisis?

Energy drinks are full of caffeine and sugar. Popular with youngsters and adults, are these drinks really sparking a health crisis in children's nutrition?

Energy drinks mix caffeine and sugar with good old-fashioned water. Some children, youth and adults drink several cans of sports beverages daily, to feel better or to boost athletic performance. Are we drinking ourselves into a health crisis?
The Nutrition of Energy Drinks

Most energy drinks contain carbohydrates and caffeine. Some include more exotic ingredients, such as ginseng, guarana or taurine. Vitamins and minerals may be found in some energy drinks.

Sports drinks, by contrast, include electrolytes such as sodium and potassium, which an athlete loses by perspiring. They also have lower concentrations of carbohydrates, and may include caffeine.

Whether explicit in their advertising or implicit in the name, energy drinks are intended to help people feel more energetic and alert. A stimulant, such as caffeine, can certainly have this effect. So can ingesting sugar or any quickly digested carbohydrate. All of these are temporary stimulants.

Comparing Caffeine in Coffee and Energy Drinks

Regardless of the source - coffee, energy drinks, tea, soft drinks, or pills - the same amount of caffeine will affect an individual in the same way. The beneficial effects include being more attentive in boring situations, feeling more energetic, and having a higher pain tolerance. Caffeine increases kidney activity, so an athlete may become dehydrated more readily. Later, however, when the effects wear off, the person may feel very fatigued.

Negative effects of an overdose include inability to concentrate, insomnia, and increased heart rate. Over a longer term, caffeine is addictive - a person will require a larger dose for the same benefit, and may experience withdrawal symptoms including fatigue and headache. As well, caffeine use is linked to a loss of calcium, potentially leading to brittle bones.

Often writers will compare the amount of caffeine found in another source, to that found in a cup of coffee. The alarmists who see an energy drink crisis warn that a can may contain the equivalent of "several cups" of coffee. Usually an industry spokesperson responds that the caffeine levels are actually about the same.

Energy drinks may minimize the reported amount of caffeine, if the label mentions an herb which contains caffeine. This is similar to disguising the amount of carbohydrate by listing dextrose, galactose, glucose, high-fructose corn syrup and sucrose separately. The consumer may not realize how much caffeine, or sugar, is being consumed.

Another potential danger from the caffeine in an energy drink comes from the mix of active ingredients. Specifically ephedrine plus caffeine is a controversial mixture, since each can cause an increased heart rate.

Health Canada suggests limiting a child, aged four to six, to 45 mg of caffeine, as found in one caffeinated soda per day - with no other caffeine from chocolate or other sources. Health Canada suggests a maximum daily limit of 400 mg of caffeine - about 3 cups - for healthy, non-pregnant adults. A pregnant woman should limit herself to 300 mg.

Sugar: A Possible Diet Hazard from Energy Drinks

Another potential hazard arises from the calories found in the simple carbohydrates in many energy drinks. Some are free of sugar; most contain between 100 and 200 calories of sugar. This is very similar to most soda pop, which is under attack for contributing to childhood obesity and possibly to Type 2 diabetes.

From a nutritional standpoint, it is difficult to burn off the extra hundred calories of sugar from just one energy drink. A 75-pound child would have to run over 1.75 miles to use up that extra food energy. A 138-pound woman only needs to run one mile.
Choices and Healthy Choices

Perhaps the most heavily-advertised energy drink is Red Bull. Their Canadian web site's ingredient list includes caffeine and the carbohydrates glucose, glucuronolactone and sucrose.

A well-known sports drink is Gatorade. Their web site states that it contains 6% carbohydrates - six grams per 100 ml of water, or about 14 grams (64 calories) in a bottle. It also has sodium, potassium and chloride as electrolytes.

If your child has to work a double shift operating heavy machinery, perhaps she needs that second energy drink. If he is too tired to play video games after midnight, perhaps a doctor would recommend some sleep.

First published Jul 27, 2010 Mike DeHaan

References:

Helen Branswell, Winnipeg Free Press, "Journal slams caffeine-loaded drinks", published July 27, 2010, referenced July 27, 2010.

Noni MacDonald, MD, MSc (et al), Canadian Medical Association Journal, PDF: "'Caffeinating' children and youth", early release published July 27, 2010, referenced July 27, 2010.

Leslie Bonci, M.P.H., R.D., Gatorade Sports Science Institute, "SSE #84: Energy Drinks: Help, Harm, or Hype?", published 2002, referenced July 27, 2010.

Author unknown, Health Canada, PDF "Caffeine", modified March 2010 , referenced July 27, 2010.

Author unknown, Health Canada, "Caffeine in Food", modified March 19, 2010, referenced July 27, 2010.

Author unknown, Red Bull.ca, publication date unknown, referenced July 27, 2010.

Author unknown, Gatorade.com, publication date unknown, referenced July 27, 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.

Health Benefits of Multivitamin and Mineral Supplements

Multivitamin and mineral supplements help ensure one is getting sufficient vitamins and minerals required for the body to function properly.

While a healthy, nutritious diet is always better than having to rely on taking supplements, in some cases multivitamin and mineral supplements may be necessary to ensure the body and mind are able to work properly. Multivitamin and mineral supplements, as well as individual vitamin boosters, are widely available and relatively inexpensive, from pharmacies and health food shops.

Multivitamin and Mineral Supplements - Health Benefits

The main advantage of taking daily multivitamin and mineral supplements is that they are able to make up for anything that is lacking in a person's diet. Those most likely to benefit from taking such a supplement, include dieters, allergy sufferers, vegans, fast-food junkies and pregnant women. In Sports Supplements, Bean (2007) highlights health benefits associated with multivitamin and mineral supplement, to include the following:

* Vitamin A - normal vision, healthy skin
* Carotenoids - protection against some cancers, reduce muscle soreness
* Thiamine/Riboflavin/Niacin - converts carbohydrate to energy
* Vitamin C - healthy bones, teeth, gums, immune function
* Vitamin E - normal cell growth/development, protection against heart disease
* Calcium - builds bone and teeth, blood clotting, nerve/muscle function
* Iron - prevents anaemia, red blood cell formulation
* Zinc - healthy immune system, wound healing
* Magnesium - healthy bones, muscle/nerve function
* Potassium - fluid balance, muscle/nerve function
* Selenium - helps protect against heart disease/cancer

Multivitamin and Mineral Supplements - RDA and Side Effects

It is important to be aware of certain side-effects which can result from taking too high a dosage of different vitamins and minerals. In order to ensure one is sticking to a safe amount of key vitamins and minerals, check labels for the RDA, or 'recommended daily amount.' The RDA provides guidelines as to typical daily requirements of essential vitamins and minerals, although athletes may need more than the average person.

Bean (2007), identifies side-effects associated with taking too high an amount of vitamins and mineral supplements, as follows:

* Vitamin A - liver/bone damage, harm to unborn baby
* Carotenoids - reversible orange tinge to skin
* Riboflavin - yellow urine
* Niacin - hot flushes
* Vitamin C - diarrhoea, excess urine formation
* Calcium - interferes with mineral absorption
* Iron - constipation, stomach pain
* Zinc - interferes with iron/copper absorption
* Magnesium - diarrhoea
* Selenium - nausea, vomiting, hair loss

As highlighted above, multivitamin and mineral supplements help ensure the body gets sufficient nutrients. Those most likely to benefit from taking such supplements, include athletes, dieters, vegans and allergy sufferers. However, it is equally important to make sure the RDA is followed, as excessive amounts of vitamins and minerals, can lead to symptoms such as constipation, diarrhoea, nausea and vomiting.

First published Jul 26, 2010 Kate Le Page

Source:

Bean, A. (2007) Sports Supplements London: A & C Black

Heartburn and Acid Foods

Have a problem with heartburn or reflux and want to know what foods to avoid? Below is vital information on acid forming foods.

Many people with health problems such as heartburn and acid reflux are told to cut down on acidic foods to ease discomfort.

But what many people don't know is which foods are acidic. Some foods such as lemons appear to be acidic because they taste acidic but in fact they have an alkaline effect.

Acidity and alkalinity are supported by a pH factor ranging from 0-14. pH0 is acidic and pH14 is alkaline.What needs to be understood is that an alkaline diet is not necessarily better than acidic, nutritionally we need a balance of both.

Unfortunately due to diets being high in processed foods, it becomes almost impossible to maintain that balance.

The pH of stomach acid is 1 which we need for that first point of digestion, water is 7 (neutral), our blood is 7.35, sea water is 8.5, and baking soda is 12.

Ideally, our pH should stay on the alkaline side just above neutral, between 7.35 and 7.45. Many health experts have suggested that health deteriorates when our blood changes pH due to an imbalanced diet.

Foods are classified as acid-forming or alkalizing depending on the effect they have on the body, not on their acid content. Just because a food tastes acidic, does not mean it will be acid forming in the body.

An acid-forming food contributes hydrogen ions to the body, making it more acidic. ACIDIC FOODS LIST

An alkalizing food removes hydrogen ions from the body, making it more alkaline.

VEGETABLES

Corn

Lentils

Olives

Winter Squash

FRUITSBlueberries

Canned or Glazed Fruits

Cranberries

Currants

Plums**

Prunes**

GRAINSAmaranth

Barley

Bran, oat

Bran, wheat

Bread

Corn

Cornstarch

Crackers, soda

Flour, wheat

Flour, white

Hemp Seed Flour

Kamut

Macaroni

Noodles

Oatmeal

Oats (rolled)

Quinoa

Rice (all)

Rice Cakes

Rye

Spaghetti

Spelt

Wheat Germ

Wheat
BEANS & LEGUMES

Almond Milk

Black Beans

Chick Peas

Green Peas

Kidney Beans

Lentils

Pinto Beans

Red Beans

Rice Milk

Soy Beans

Soy Milk

White Beans

DAIRYButter

Cheese

Cheese, Processed

Ice Cream

Ice Milk

NUTSCashews

Legumes

Peanut Butter

Peanuts

Pecans

Tahini

Walnuts

PROTEINBacon

Beef

Carp

Clams

Cod

Corned Beef

Fish

Haddock

Lamb

Lobster

Mussels

Organ Meats

Oyster

Pike

Pork

Rabbit

Salmon

Sardines

Sausage

Scallops

Shellfish

Shrimp

Tuna

Turkey

Veal

Venison

FATS & OILSAvacado Oil

Butter

Canola Oil

Corn Oil

Flax Oil

Hemp Seed Oil

Lard

Olive Oil

Safflower Oil

Sesame Oil

Sunflower Oil

SWEETENERSCarob

Corn Syrup

Sugar

ALCOHOLBeer

Hard Liquor

Spirits

Wine

OTHERCatsup

Cocoa

Coffee

Mustard

Pepper

Soft Drinks

Vinegar

Beer: pH 2.5

Coca-Cola: pH 2

Coffee: pH 4

DRUGS & CHEMICALSAspirin

Chemicals

Drugs, Medicinal

Drugs, Psychedelic

Herbicides

Pesticides

Tobacco

If you have a health issue or a problem with acidity, then you may need to cut down on the amount of acidic forming foods found on this list and increase the alkaline forming foods into the diet. Problems can arise with a diet high in processed or takeaway foods as these lack digestive enzymes to aid digestion and puts less stress on the body to produce acid to break down the food.

Try changing to a fresh produce eating plan with a slighly higher alkaline diet and your body will thank you for it.

First published Jul 25, 2010 Kristin Collins

References:

Murray M, & Pizzorno J. (1990). Encyclopedia of Natural Medicine. London. Macdonald & Co.

Yeager S. (1997). The Doctor's Book of Food Remedies. Italy. Rodale Press.

Enzymes in Raw Living Food Diets

Enzymes are the vital life force present in all raw living foods. Understanding Enzyme nutrition is vital to understand the secret behind raw food diets.

Enzymes are produced naturally by the human body to act as catalysts for a variety of different biological activities. These include digestion, cell detoxification and all metabolic processes. The digestion of food is the most significant of these processes and requires more enzyme energy than the others.

Natural Enzymes and Digestion

When we eat food we need specific enzymes present in the body to properly digest the various components of the food we eat. Amylase is the main enzyme for carbohydrates, protease digests protein and lipase is the enzyme for the digestion of fats.

All food in its raw and living state has all the enzymes required for optimal digestion. Heating food above 118 Fahrenheit degrades enzymatic activity. As the majority of foods we eat in the world today are cooked we make it very difficult for our digestive tract to process these foods.

The Pancreas Produces Digestive Enzymes

When food coming in to the body is lacking in enzymes or they have been destroyed, the pancreas provides the necessary enzymes to complete the job. This takes a lot of energy away from other metabolic activities and result in tiredness and lethargy after eating.

The larger the meal and the more cooked and processed it is, the greater this effect will be. Other bodily processes are shut down until energy is freed up once again.

Enzymes and Detoxification

Detoxification is vital to any healthy body. It occurs at the level of the whole body and at the level of each individual cell. Waste is thrown out of the cell and vital nutrients and new parts for the cells infrastructure are brought in.

Understanding the process of disease is relatively simple when we consider the role of enzymes. The correlation between modern processed diets and the dramatic increase in disease becomes obvious.

When the body is unable to detoxify itself there is a build up of toxic waste and metabolic bi-products in its cells. This inhibits the cells functioning and leads to the organs being impaired and then systemic malfunction.

Healing the Body Through Enzyme Replacement

The body has extraordinary healing wisdom and is able to repair and monitor body functions to ensure they are all running at peak efficiency. It directs the production of enzymes and ensures the priority for their use is carried out.

Digestion is the most important function or else food will sit around in the gut and rot and receives enzyme priority for this reason. When there is enzymes already present in food this extra workload on the pancreas is avoided. The body continues with general cleansing and detoxification and disease and ill health is postponed.

Eating plenty of raw foods lowers the energy committed to digestion and is a key to living vibrant and healthy lives.

First published Jul 23, 2010 Bernard Coogan

How to Deal with Celiac Disease

An autoimmune disease where the body is intolerant to gluten, learn to recognize the signs and symptoms and how to cope here.

What Celiac Disease is:

Many people wonder why they are sick every time they eat. They experience fatigue, bloating, and indigestion so much that they become accustomed to the pain, but this can be very dangerous.

Celiac disease is a permanent intolerance to gluten, which is found in wheat, oats, rye, and barley. When people who suffer from Celiac disease eat foods that contain gluten, the villi in the small intestine become damaged. The villi are unable to absorb nutrients such as protein, carbohydrates, fats, vitamins, and minerals that the body needs in order to function properly.

It is an autoimmune disease where the body’s immune system attacks normal intestinal tissue.

According to the Canadian Celiac Association, it is estimated that 1 in 133 Canadians suffer from Celiac disease. The same is true for Americans. Some well-known Americans with Celiac disease are Elisabeth Hasselbeck, Keith Olbermann and Heidi Collins.

How to Recognize Symptoms of Celiac Disease

There are many ways to recognize that you might have celiac disease. Since Celiac disease is thought to be hereditary, the most common way to know is if one or many members of the family have the disease. Statistics show that if one person has Celiac disease, approximately 10 percent of the immediate family also does (Lifescript.com). If one member of the family has it, it wouldn’t hurt to get everyone tested.

If you notice that you constantly suffer from abdominal bloating, and cramps, and experience constant diarrhoea, these are good indicators that something is not right.

People with celiac disease are often misdiagnosed with Irritable Bowel Syndrome (IBS). Other symptoms include weight loss, anaemia, and irritability.

It is especially noticeable in children when the child complains of a stomach ache after meals, if the child is constantly vomiting, and if the child is very thin and small in stature, or not growing and developing well.

If you Suspect that you are a Celiac
Once you suspect that you have Celiac disease, visit your doctor. A doctor will conduct a blood test, or a small bowel biopsy to determine whether the patient is Celiac.

If the test proves that you are Celiac, you must take care of yourself. Remove gluten from your diet completely, and read the ingredients on everything you intend to consume. You should specifically look for “gluten free” foods rather than just “wheat free.” There is no known cure for Celiac disease, but doctors will advise you to live gluten free.

What Foods Contain Gluten?
Gluten is commonly found in bread, pizza, cookies, pasta, doughnuts, pie and anything that has a flour base. A common substitute for wheat flour is rice flour. Wheat germ can be found in beer, liquorice, and even on envelope glue—the part that is used to seal the envelope.

Watch out for cross-contamination, where gluten free foods such as french fries may be cooked on the same surface that foods containing gluten were also cooked on.

Where Additional Information about Celiac can be found
If you are diagnosed as a celiac, go online and research the disease. Check online for gluten free foods, bakeries and restaurants. If you are in the Edmonton, Alberta area, select Boston Pizza locations serve gluten-free pizza.

In Toronto, Magic Oven also serves gluten-free pizza and chocolate cake. Grandma’s Gluten Free Goods in Kitchener, Ontario serves gluten-free cup-cakes, cookies, and cake mixes.

New York City is known as the most gluten-free friendly city in America, and many restaurants in Manhattan such as Friedman’s Lunch, have gluten free specials on their menus. Some gluten-free products to look out for are: El Peto, Kinnikinnick Foods, and Glutino.

The Dangers of Ignoring Celiac Disease
If celiac disease is left untreated, it can cause the person a host of problems.

If you refuse to eliminate gluten from your diet, it can lead to depression. Young women are especially at risk because celiac disease can cause infertility. According to the Canadian Celiac Association, the continued consumption of gluten can cause damage to the lining of the stomach which you may not even be aware of. It can also lead to T-cell lymphoma, a rare type of cancer.

Although it may be tempting to have a bite of cake or a slice of pizza, just one bite of gluten is enough to cause serious and permanent internal damage. If you are celiac, living gluten free is the only way to live a health life.

Sources:

American Celiac Disease Alliance. American Celiac.org. 8 July, 2010.

“Celebrities with Celiac Disease” Celiac-Disease.com Celiac News & Gluten Free Diet Resources. 2009.

Celiac Disease (CD). Canadian Celiac Association. 24 March, 2006.

Celiac Disease. Life Script: Healthy Living for Women. 2009.

Gluten-Free Diet. Publix.com. 21 January, 2009.

Zdeb, Chris. “Overcoming the Obstacles of Celiac Disease.” The National Post.com. 7 July, 2010.

Smart and Nutritional Beverage Choices to Reduce Liquid Calories

If you've been unsuccessful in your diet lately, liquid calories could be the culprit. Reduce daily calories through smart and nutritional beverage choices.

There are an astounding 60 million people dieting today in the United States. If you have been unsuccessful with your diet, liquid calories could be the culprit. Since liquids do not make us feel full like solid foods, we drink away all day, not thinking about how the calories add up. What if you could reduce your caloric intake by about 400 calories a day through smart beverage choices?

Let’s say for example, your day of liquid consumption amounted to this:

Beverage Calories

12 ounce glass of orange juice

150

Cereal with 4 ounces of milk

75

2 cups of coffee with fancy cream

Read on
How Does the Medi Weight Loss Program Work?
Medi Weight Loss Clinic is great for people who want to lose weight and learn to eat and live healthier. If someone is considering the program, here's the scoop! 80

20 ounces of soda

250

2 glasses of wine

200

1 cocktail or beer

150

Total
905
Beverages can contain far more calories than you think. If you are on a 1,600-calorie a day diet, you have already consumed more than half of those in drinks. And you didn’t even satisfy your hunger.

Healthier Beverage Choices
Liquid calories sneak into your diet but if you pay closer attention, you can reduce these calories. To start with, drink water. Water will fill you up sufficiently and make you crave other liquids less. Flavored waters or a lemon slice can add variety.

Fruit juices are high in sugar and calories but they do have nutritional value. If you like juices, try some of the diet juices on the market now and you will cut almost half the calories per serving.

Coffee and tea are typically low-calorie beverages but the problem is that we dump in the high-calorie additives. Adding cream and sugar will add up to 60 calories per cup. A daily Starbucks Latte addiction will cost you at least 165 calories per cup. Avoid or go light on the additives.

Milk is a good source of calcium but you will get as much from 1% as you will from whole milk. Try the lighter version and you’ll save 45 calories per eight-ounce glass.

Soft drinks may be responsible for the doubling of obesity in children in the United States over the last 15 years. Avoid the empty calories and try diet soda. If you eliminated one 12-ounce can of soda per day out of your diet, you would save 1,050 calories per week.

Milkshakes do not belong on a diet plan and can weigh in at over 600 calories for a 16-ounce chocolate shake or malt. Save them for a special treat only, such as a reward for meeting your diet goals.

Alcohol can be a big culprit in your diet. For the adult imbibers, this may be the most difficult category to eliminate. Especially when you have that wedding to go to this weekend, or you are throwing a barbeque party to greet the new neighbors. We tend to add high calorie mixers to our liquor and then gulp down two or three drinks. To reduce some of the calories try diet tonic, soda water or diet juice as a mixer. If you are a beer drinker, there are many good light and beers on the market now so you can have a couple without feeling as guilty.

Raising that shot glass for a celebratory toast? That's 150 calories in that little glass, so hopefully one provides enough celebrating. A glass of wine will give you the most bang and for only around 100 calories, depending on the size of your glass.

Reduce Calories By Example
If you are more aware of the beverages you consume, you can reduce your caloric intake by as much as 410 calories per day.

For example,

· substitute 1% milk instead of 2% for breakfast, save 50 calories

· use fat free cream in coffee, save 30 calories

· drink water instead of cola for lunch, save 150 calories

· drink water all afternoon

· substitute diet cranberry juice in your evening vodka cocktails, save 180 calories

· drink more water before bed

The total calorie reduction in this example is equal to 410. Do this everyday for a week and you could reduce your caloric intake by 2,870 calories. Remain on a dedicated diet for a month and reduce your caloric intake by 12,321 calories! Then celebrate your accomplishment at the end of the week with an extra full-bodied lager beer.

So, don't drink all your calories for the day. Be aware of what is in your glass. Diet juice, diet soda, low fat milk and wine instead of beer are good examples to help you reduce your daily calorie intake and avoid nutritional emptiness. And remember, calorie counting only works up to a point. Nutrition is also important.

Please use the reported calories in this article as estimates. Try different sources to gather nutritional data and watch serving sizes. For additional information, there are many free general calorie counters and beverage calorie counters on the internet today.

First published Jul 23, 2010 Lynn Bojinoff

Taking Vitamins and Supplements to Enhance Your Natural Beauty

From your hair to your nails, taking the right vitamin and supplements could enhance what you already have.

One of the most popular ways to enhance your natural beauty and improve your overall health is by taking vitamins and supplements.

Vitamins have long been praised for their aid in maintaining a healthy body and healthy mind. Although all the vitamins we need can be found in a healthy diet, many of us lack the time to shop for and prepare a well balanced diet on a daily basis and as such over the counter vitamins and supplements have worked their way into almost all of our homes.

So while we have to sacrifice our time in such a busy world, there is no need to sacrifice our health and natural beauty with the help of vitamins and supplements.

The vitamins and supplements to look for to help keep your hair, skin, nails and overall appearance in tiptop condition are as followed:
Vitamin E

Known to be extremely moisturizing when found in our topical skincare, Vitamin E when taken as a supplement aids in the detoxifying process as it contains hi levels of anti-oxidants. This rid the body of toxins, help cells regenerate and all round fights off any nasties that are dulling your skin.

Vitamin B complex

Vitamin B complex is essential if you want healthy hair, skin and nails as it helps cell reproduction. As our skin, hair and nails grow and shed on a daily basis, we need to help the new cells that grow in their place.

Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Biotin and Choline are all found in Vitamin B complex. Vitamin B complex helps in everything from eyesight and muscle tone to maintaining a health tummy. As an added bonus, Vitamin B complex also aids in boosting your energy levels!

Vitamin C

We all know that Vitamin C is recommended when we are feeling a little under the weather with a cold, however you might not be aware that Vitamin C is recommended to help maintain healthy hair, skin and nails for the very same reason it is used to fight colds – it is a healing vitamin!

According to WebMD, Vitamin C is perhaps the most important vitamin for overall good health. This is due to the fact that Vitamin C helps your body to generate collagen which is found naturally in your skin and is said to be the source of a smooth, wrinkle free complexion. Save yourself the collagen injections and simply take Vitamin C to help keep those wrinkles at bay.
Flaxseed

Flaxseed is perhaps one of the newest names to the vitamin and supplement mass market when compared with the likes of the vitamins listed above. Flaxseed is said to be the richest source of omega fatty acids and lignans which are potent cancer fighting ingredients.

Flaxseed contains omega 3, 6 and 9 oils which not only help to maintain cardiovascular health and aid in cell renewal, but they also help to keep your hair shiny and your skin in good condition . The oils help to support skin health and help the body to fight off any inflammations handy for those who suffer with psoriasis and similar skin problems.

The lignans found in flaxseed are even found to balance out your hormone levels, surely an added advantage for those who suffer with PMS/PMT and the menopause.

First published Jul 22, 2010 Rachael Pui

Sources:

fitnesshealthzone.com, Effects of Natural Vitamins on Your Life (accessed 19 July 2010)

Banana Nutrition — Health Benefits of Bananas

Well-known as a potassium-rich food, bananas contain many other essential nutrients that boost health. Learn the health benefits of bananas.

Unlike most other fruits, bananas are a bit high in calories (105 calories per medium banana); however, because of the many nutrients in bananas, including even moderate amounts in the diet may boost digestive and immune health, lower LDL cholesterol and blood pressure, and increase energy.

Nutrients in Bananas

Although known for being high in potassium (422 mg per medium banana), bananas are also a good source of other essential nutrients such as:

* vitamins B6 and C
* fiber
* manganese
* folate
* magnesium

In trace amounts, bananas also contain: copper, calcium, zinc, iron, vitamin E, and selenium. Bananas contain fructoogliosaccharides (FOS) which act as food for the “good bacteria” or a prebiotic in the digestive system. Studies show bananas contain the most of this health-boosting prebiotic.

Health Benefits of Bananas

Because of being both an excellent source of FOS and a good source of fiber, bananas boost digestive health. Studies show eating high-fiber foods may also help prevent heart disease.

The potassium found in bananas is not only a boost to those who eat a banana after a strenuous workout, but potassium also helps to keep blood pressure in check and in preventing cardiovascular disease.

The FOS found in bananas helps to improve the body’s ability to absorb nutrients, especially calcium, thereby boosting bone health. Bananas are also a popular natural remedy for diarrhea.

Bananas are a very good source of vitamin B6, a vitamin essential to new cell formation, a healthy nervous system, a healthy liver, and brain functioning. Vitamin B6 also boosts energy and immunity and also promotes healthy skin.

Bananas and Blood Sugar

Although rich in complex carbohydrates, the glycemic load of a small banana is 11. Glycemic load, a measure of a food’s impact on blood sugar, is considered low at 10 or less, medium at 11 to 19, and a rating of 20 and over is considered high. Since bananas rank on the low end of medium, the impact of bananas on blood sugar is not as great as once thought. In addition, the American Diabetes Association suggests bananas are low on the glycemic index scale and should be included as part of a healthy diet.

First published Apr 7, 2010 Jennifer Murray

References:

American Diabetes Association. (n.d.). “Diabetes Research Summary — Carbohydrate and Fiber Recommendations for People with Diabetes.” Accessed April 6, 2010 from Diabetes.org.

Barnett, R., Pelkman, C. & Webb, D. (2008). Magic Foods: Live Longer, Supercharge Your Energy, Lose Weight and Stop Cravings! Pleasantville: Reader’s Digest.

Bowden, J. (2007). The 150 Healthiest Foods on Earth. Beverly: Fair Winds Press.

NutritionData.com (2010). “Bananas.” Accessed April 6, 2010.

Bone Health and Calcium Rich Foods

Learn about the proper ways to maintain bone health and hear some advice about the best foods containing calcium for proper bone formation.

It is common knowledge to everyone how bones in the body are renewed by calcium. The question that needs to be answered more is: from what foods do we get this calcium, and what other factors affect calcium intake? Suite101 interviews Dr. Raoul Cañonero -- Orthopedic Surgeon and member of the Fellow Philippine Orthopedic Association (FPPOA) and the Fellow Philippine College of Surgeons (FPCS) – to get expert advice on bone health.
Regular Exercise for Bone Health

Cañonero stresses the importance of exercising as one of the ways to improve the health of peoples’ bones. He says that in the modern world, everyone needs to find opportunities for regular exercises. He advised daily exercise wherein the body is required to move and exert itself more than usual.

Cañonero explains, “the incidents of osteoporosis or getting fractures from such small accidents is becoming more common and is happening to younger and younger people. One factor is that people don’t move as much as before. There is less manual work now as everything is automated. People walk less and exert less so this leads to less bone formation.” He says that this is one of the causes of people getting fractures just by coughing or from a simple fall.

Calcium Intake and Meat

Although many doctors don’t tell their patients to limit their meat intake. Cañonero believes this is important to lessen the amount of acidic food in the body. He says, “meat is acidic and our body is alkaline. So if meat is eaten, the tendency of the body is to leech calcium from the bone to buffer the acid.”

Cañonero then goes on to explain how it is common for doctors to just prescribe calcium pills to supplement the high meat intake. But Cañonero feels this does not solve the problem, and may actually heighten it. He explains, “firstly, if 500mg of calcium is prescribed per day, only 100 or 200mg will get absorbed by the body. Then, if your meat intake is high, you could lose even more calcium because of the meat. So with a 500mg calcium pill, and with meat intake causing 800mg calcium loss, how much calcium is going into the body? It has leeched more than what the pill gave.”
Proper Diet from Natural Calcium-rich Food

“No amount of supplementation can replace the natural calcium coming from plants and other calcium rich foods,” insists Cañonero. He shares how trends are seen in places wherein fast-food restaurants are ubiquitous and cases of osteoporosis have simultaneously risen. He says, “the lack of a proper diet with people eating fast-food and carbonated drinks is a big factor leading to less bone formation, alongside the lack of exercise.”

Cañonero advises a high intake of leafy green vegetables and other natural foods which are easily digested. He also dispels the myth that cow’s milk is a good calcium source. He says, “cow’s milk is acidic, has high protein content, and can actually cause osteoporosis. The idea that people need to drink a lot of milk came from advertising and media of big milk companies. It’s all marketing.”

Bone health has become a bigger and bigger concern over the years. All in all, it is important that people do their research and be cautious about what foods they are taking and what they are doing as these affect their health and their future.

First published Jul 21, 2010 Anna Teresa Slater
http://nutrition.suite101.com/article.cfm/bone-health-and-calcium-rich-foods

You are trying to eat healthy, but are you being fooled?

Walking through the supermarket, food companies entice you with health and ingredient claims written in bold on the front of their packaging.

What do they really mean? It is usually not what you think!

0 (zero) grams trans fats- When you see this on a package, you can bet there is probably trans fats in it. It just means that there is less than a gram per serving. Look for the words “No Trans Fats”.

sugar free- This often screams “artificial sweeteners added”. So make sure that you know which ones they are. Artificial sweeteners are worse that real sugar. It also could mean that fruits or fruit juice is what was added.

low carb- Foods that are not normally low carb, like bread or candy, is made to be low carb,the carb is replaced with anything from fiber, artificial sweeteners, to sugar alcohols. All of these ingredients have been known to cause gastric distress.

low fat- This means that it has less than three grams of fat per serving. Most of the time, when fat is removed from a food, something is used to replace that fat to keep it palatable, usually in the form of sugar or refined starches. This is true of other low fat claims like “light” (50% less fat), “fat free” (less than one gram of fat) and reduced fat (25% less fat). These sometimes can be worse than their higher fat counter parts. Also, just because it is lower in fat does not mean it is lower in calories.

all natural- This claim actually means nothing or includes really anything. Manufacturers are allowed to this put on practically any food.

corn fed beef- This label is supposed to make you feel like you are getting tender high quality beef. Do not be fooled. Cattle were never meant to eat corn so, what it really means is that the cattle are pumped with antibiotics! Look for 100% grass fed beef.

USDA organic- Now this one has some clout! While all the time the food industry is attempting to lessen restrictions on what “organic” means, right now it means something. It means no pesticides, and no herbicides, period. The rules what constitutes organic meats and chicken are very strict as well. The animals feed has to be free on chemicals, no hormones or antibiotics can be given to the animal. While it is not guaranteed, these animals are often treated better than their factory farmed counter parts.

free range- This gives the picture of animals frolicking in the hills of the country side. It really has relatively little meaning. These claims are not regulated and it has been reported that “free range” can consist of a little more than a hour in a pen outside or so called “access” to the outside. What ever that means. Look for organic and not free range.

Tip- Always read the ingredients list. If it is an item that you have bought before, periodically check the ingredients to make sure they have not changed. Manufacturers often change ingredients without warning.

The lesson here is, do not judge a food by its wrapper! Better yet, when possible avoid the wrapper all together!

First published Mar 23, 2007 Samantha Rufle

Does a Diet High in Fructose Raise Blood Pressure?

A new study shows that diets high in fructose increase the risk of high blood pressure, even in healthy people without hypertension.

Fructose in the form of high fructose corn syrup has received a lot of negative press recently. Some studies show that a diet high in fructose, in the form of high fructose corn syrup, increases the risk of type 2 diabetes and obesity. Now, a new study shows that a high fructose intake also increase the risk of high blood pressure in healthy people without hypertension.

High Fructose Foods and the Risk of Hypertension

In a study published in the Journal of the American Society of Nephrologists, researchers looked at the fructose intake of 4528 healthy adults with normal blood pressures. They found that among these adults without hypertension, ones who had a fructose intake of seventy-four grams of fructose a day or greater were at higher risk for high blood pressure, even after other risk factors and dietary habits were taken into account.

How much is seventy-four grams of fructose a day? This is the equivalent of drinking two-and-a-half soft drinks a day – something many Americans do on a regular basis. This raises concerns that the American diet of processed foods and soft drinks could be taking its toll on the health of Americans by increasing their risk of hypertension and heart disease.

Foods High in Fructose are Everywhere

Unfortunately, high fructose corn syrup is no stranger to supermarket shelves. It’s hiding in many processed foods including such unlikely sources as bread, salad dressings, soups, and ketchup. High fructose corn syrup is produced using enzymes to convert glucose into fructose which is then changed to a liquid form by mixing it with corn syrup. Manufacturers love using high fructose corn syrup because it’s inexpensive. Soft drinks are one of the biggest sources of fructose intake in the American diet.

Why are High Fructose Foods and Beverages so Bad?

One researcher found that soft drinks high in fructose contain highly reactive chemicals called carbonyls. Carbonyls are elevated in people with diabetes and are believed to be responsible for some of the complications seen in people with long standing diabetes. Because these carbonyls are so unstable and reactive, it’s easy for them to attach to tissues – and cause damage.

It’s not clear whether carbonyls account for all of the damage associated with high fructose foods and beverages – or whether they’re responsible for the higher risk of hypertension in people who have a high fructose intake.

An increased risk of hypertension is another potential risk of eating high fructose foods and drinking soft drinks – as well as a higher risk for obesity and type 2 diabetes. The best plan is to avoid foods containing high fructose corn syrup, as much as possible, until more is known.

First published Jul 19, 2010 Kristie Leong

References:

Medscape.com website. "High Fructose Intake Linked to Higher Blood Pressure" Accessed 06/19/10.

Science Daily website. "Soda Warning? High-Fructose Corn Syrup Linked To Diabetes, New Study Suggests" Accessed 06/19/10.

Health Benefits of Homemade Juices

With our ostensibly fast-paced and stressful lifestyle in this day and age, we seem to live off the shelves of the grocery store instead of those in our kitchens. The fast-food and food-processing industries appear to be able to cater to our every whim and craving. Children pull faces at anything green and leafy and parents give in by choosing thoughtless nutrition over actually healthy nourishment and diet.

Wake up to a Healthy Lifestyle

Making fruit juices at home is the best approach to correct negligent lifestyles. It is a superb way for those, who are impassive about food, to beat the blues of chomping down large portions of fiber-rich, solid fruits. Moreover, juices are also vibrant in color, can be sweetened to appease the taste buds and easily digested with the same goodness as those of their solid versions.
Benefits of Homemade Juices

Fresh, homemade juices are chock-a-block with all things good and can target every kind of fussy, erroneous eater. From those looking to loose weight to those hoping to guzzle down a few more calories or from those who are looking for ways to lubricate their digestive system for better performance to others who just want to stay fit and working, juices is the right choice.

Teeming with enzymes that support the metabolic processes without overworking the spleen, liver, and pancreas, fruit juices can be had in comparatively larger quantities and provide more vitamins, minerals and other fundamental nutritional building blocks than their solid equivalents. Fruit juices fuel help in better bowel functioning by rejuvenating the flow of bile and are also wonderful as a part of a detoxifying diet. Juices increase water levels in your body and flush out harmful contaminants such as the detrimental toxins produced by the liver every day. Such a fiber-rich diet could keep you energized, radiant and full of beans even through the most nerve-racking workdays.

Homemade Juices are Better than Packaged Juices

However, the most important property of the homemade juices is that they’re freshly squeezed and lack any sort of preservative chemicals. As unsullied and fresh as Tropicana claims to be, it is slightly sweetened, heat-treated, and made from pasteurized fruits and vegetables. Tropicana or other similar preserved food juices are also prepared on a large scale and may lack hygiene. If proper care is not taken while purchase, you might also end up with products that are well-past their expiry date and extremely hazardous to health.

Fruit Juices are also superior substitutes to sodas and aid weight loss. This is because they’re raw pulps and retain all the nutrients like any home-made cooked food. Also, in contrast to cooked solid food, fruit juices are more filling and appease any food cravings without the intake of extra calories that might beef you up. In the same breath, fruit juices also quench your thirst and help you go that extra mile on the jogger’s track.

Splice fruit juices with the sap and essence of green leafy vegetables and watch your kids gulp them down without a fuss. The same magic cannot be replicated with broccoli on a plate and a fork. Moreover, judged against other health foods, fruit juices are simple and easy to imbibe into your daily routine. Just one glass of fruit juice per day can do myriad of wonders to your body.

First published Jul 19, 2010 raunek kantharia

References

Juice Benefits, UK Juicer, Accessed 18th July 2010

Vitamin E Benefits and Daily Recommended Intake

Research suggests vitamin E benefits more than just skin health. Learn the benefits of vitamin E and recommended intake amounts.

Typically thought of as a single fat-soluble vitamin, vitamin E is actually a family of vitamins, with each “family member” performing a unique function within the body. Although vitamin E is well known for its anti-aging effects, vitamin E benefits the body in more ways than reducing fine lines and wrinkles.
Vitamin E Benefits

With sufficient levels of vitamin C in the diet and in the body, vitamin E acts primarily as an antioxidant, helping to protect the body from free radical damage. Reducing or preventing damage caused by free radicals reduces the risk of developing diseases such as cancer or heart disease.

Vitamin E promotes healthy skin not only by protecting skin from ultraviolet radiation, but recent research suggests vitamin E may protect the body from eczema. Researchers have found that children who eat a lot of foods containing vitamin E are 67 percent less likely to suffer from eczema than kids who consumer lower amounts of vitamin E foods.
Ads by Google
Multivitamins for Women Choose the best multivitamin for women over 35. Learn more. www.womentowomen.com
Anti-Aging Vitamins Taking Vitamins Can Keep You Younger Longer. Learn More! www.AlSearsMD.com

Vitamin E may also reduce the risk of blood clots and atherosclerosis and has been shown to improve wound healing.
Vitamin E Recommended Intake

To ensure adequate intake of vitamin E, the Institute of Medicine recommends the following amounts of vitamin E be consumed daily:

* Birth to 6 months - 4 mg
* 7 to 12 months - 5 mg
* 1-3 years - 6 mg
* 4 to 8 years - 7 mg
* 9 to 13 years - 11 mg
* 14+ years - 15 mg
* Pregnant women 19 to 50 years of age - 15 mg

The Institute of Medicine suggests lactating women consume 19 mg daily of vitamin E.
Vitamin E Supplementation

Studies show that long-term vitamin E supplementation may protect women against chronic lung disease (COPD). Vitamin E supplements have also been shown to boost immunity. Taking vitamin E supplements of up to 40 IU is typically considered safe for most healthy individuals, but large doses of vitamin E (400 IU or more) may causes serious health consequences. Those considering adding a vitamin E supplement to their diet or increasing daily intake of vitamin E should consult a physician or nutritionist before doing so as vitamin E can interfere with certain medications such as anticonvulsant and cholesterol-lowering drugs.
Read on
Sweet Potatoes May Be Harmful during Pregnancy
Excessive amounts of vitamin A, found in large quantities in sweet potatoes, can cause miscarriage, birth defects and other serious problems during pregnancy.

First published by Jun 14, 2010 Jennifer Murray

References:

Daniells, S. (10 June 2010). “Vitamin E shows immune boosting potential: Study.” Access June 10, 2010 from Nutraingredients-usa.com.

Helwick, C. (17 May 2010). “Long-term vitamin E use prevents COPD in women.” Accessed June 10, 2010 from Medscape.com.

Reuters. (28 May 2010). “Vitamin E linked to less of the skin disease eczema.” Accessed June 10, 2010 from Reuters.com.

The George Mateljan Foundation. (n.d.). “Vitamin E.” Accessed June 11, 2010 from WHFoods.com.

How Tea Benefits Health

Drinking tea as part of a healthy diet may lower blood pressure, cholesterol, and triglycerides. Tea's caffeine may be less harmful than caffeine in coffee.

Next to water, tea is thought to be one of the healthiest beverages on the market today. According to Dr. Joseph Mercola, a mounting body of research suggests drinking tea is linked to several health benefits, including: reduced risk of heart disease and cancer, improved insulin response and reduced blood sugar levels, reduced pain and inflammation associated with rheumatoid arthritis, reduced risk of dementia, reduced glaucoma risk, and improved digestion.

Antioxidants, Polyphenols and Flavonoids Have Protective Effects on Health

A review of studies on black tea from 1990 to 2004 published in the January 2007 American Journal of Clinical Nutrition linked polyphenols found in black tea equivalent to three cups a day to a reduced risk of heart disease. Polyphenols are naturally occurring antioxidants. Epigallocatechin-3-gallate (EGCG) is the antioxidant in tea that is responsible for most of its health benefits. Flavonoids found in green tea have been linked to reduced cancer risk; in this review the benefit of black teas was limited to a slight decrease in the incidence of colorectal cancer. Women concerned with caffeine's effects on bone loss might be glad to know studies reviewed showed a slight benefit or no effect of black tea on bone mineral density. Finally, except for those at risk for anemia, black tea was not found to be a contributor to iron deficiency. Pregnant and breastfeeding women should still avoid or limit consumption of caffeinated beverages.

Theanine in Tea May Counteract Caffeine Effects

Black tea was also found to provide normal hydration, similar to the effects of water, providing the caffeine content was less than 250 mg. Caffeine from tea contains theanine, a natural protein not found in coffee, which was found in reviewed studies to counteract some of the side effects of caffeine, such as raised blood pressure, headaches and tiredness. Reviewers suggests an upper limit of eight cups of tea per day to keep the side effects of caffeine to a safe level, however, the amount that produced benefits in the studies was three cups per day. Green or white tea might be the best option for those sensitive to or concerned about the effects of caffeine. Individual sensitivity to caffeine differs. The central nervous stimulant’s effects have been associated with insomnia, fatigue, anemia, osteoporosis, headache, and mood disorders.

Processing Defines the Choice of Teas

Unlike black tea, green tea is not fermented. White tea is even less processed, and tulsi tea, recommended by Dr. Mercola, is made from an East Indian herb that is purported to have all the benefits, but none of the caffeine, of regular tea. According to the label of Legends of China Green Tea, distributed by Uncle Lee’s Tea, the caffeine content of 8 oz of green tea is 20 to 40 mg., compared to 8 oz. of black tea containing 50 to 55 mg. and 8 oz of coffee at 100 to 120 mg.

Drinking three cups of tea per day may help protect against heart disease, diabetes and some types of cancer. As long as caffeine content is low, a review of studies indicates that tea is as hydrating as water and does not contribute to osteoporosis or iron deficiency anemia. Tea contains theanine, a protein that may counteract some common side effects of caffeine.

First published Jul 14, 2010 Mary Earhart - http://nutrition.suite101.com/article.cfm/how-tea-benefits-health

References:

Mercola.com, “Popular Brew May Lower Cholesterol”, accessed July 12, 2010

European Journal of Clinical Nutrition, Black Tea—Helpful or Harmful, A Review of the Evidence, Gardner EJ, et. al., 61(1), 2007

Vitamin deficiency is an everlasting plight that plagues our society

Vitamin deficiency is an everlasting plight that plagues our society. It can come from unhealthy diets, a GI absorption issue or even environmental exposure. A few of the top vitamin deficiencies in the United States are anemia, vitamin D, and vitamin A.

Anemia

Cause: Anemia can be caused by an unhealthy diet or the lack of ability to absorb nutrition. With anemia your body does not produce the proper amount of red blood cells which robs you of oxygen needed to create energy.

How it is absorbed: It is normally absorbed in the small intestines. B-9 can be taken in the form of a supplement and vitamin C can help absorb the B vitamin into the bloodstream.

Can Lead To: Subcategories of anemia such as folate deficiency which is caused by the lack of B-9

How to be Proactive: Eat citrus and green vegetables such as orange, pineapple, grapefruit, asparagus and spinach.

Vitamin D

Cause: Vitamin D deficiency can be caused largely by the lack of exposure to sunlight.

How it is absorbed: It is absorbed through the skin in the form of sunshine and then processed by the body. Absorption occurs also in the small intestines where it is then sent to the liver to support functions.

Can Lead To: Severe asthma in children and multiple scleroses

How to be Proactive: Watch out for your body’s strength by absorbing natural sunlight. Make sure to have your doctor test your get calcium levels.

Vitamin A

Cause: Vitamin A deficiency can be caused by not eating food rich in the vitamin β-carotene.

How it is absorbed: The liver stores the vitamin and determines when to release it into the body.

Can Lead to: Blindness, impaired immunity

How to be Proactive: Eat green, leafy vegetables and bright fruit like mangos and oranges. Eating fish and egg yolks are also beneficial.

When we eat we normally don’t think about the digestive aspect of the task. All we think we need to know is that we are full. If our digestive tract is not working properly then that could be a large reason why a personal deficiency could be a problem. According to the National Digestive Disease Information Clearinghouse, “When you eat foods—such as bread, meat, and vegetables—they are not in a form that the body can use as nourishment…Digestion is the process by which food and drink are broken down into their smallest parts so the body can use them to build and nourish cells and to provide energy.”

Without our bodies extracting the vitamins from those parts we cannot run. It is important to listen to your body and know if something does not seem right. Usually deficiencies are fixed easily with a change of diet or oral supplements. The most important thing is that it is fixable.

What's so Bad about Trans Fats? Why to Avoid Hydrogenated Oils

Like so many health concerns, it takes a while for unhealthy additives, foods, and food practices to come to light. Here's why trans fats should be avoided.

More and more Americans have become health conscious and choose to alter their diets in a way that preserves their long-term health. One thing more and more people have become aware of is the use of trans fats in their foods.

Some people, though, may be wondering what trans fats are exactly and why food companies use trans fats to begin with. Here are those answers as well as information about why reading nutrition labels in their entirety is still important.
What are Trans Fats?

Some people might wonder what trans fats are to begin with and why they aren't healthy. For starters, trans fats aren't natural. Trans fats come from when a regular fat (such as some type of vegetable oil) is created through a process of hydrogenation, that is, adding hydrogen to the oil.
Ads by Google
Lose Fat Fast Research Proven Method Never Be Hungry www.GoDrRob.com
Nutrition & Health Advice Kashi has Great Free Advice on Fitness, Wellness & Healthy Eating. www.Kashi.ca

Unlike non-hydrogenated fats, partially hydrogenated oils and fats exist in a solid or semi-solid state at room temperature (think of shortening or margarine). Most non-hydrogenated oils are liquidy and clear. While people don't buy and use obviously partially hydrogenated oils to cook with (they don't buy a product called "Partially Hydrogenated Soybean Oil"; instead, they buy "shortening"), they do "buy" them indirectly in the foods they purchase for consumption, most notably processed foods.
Why are Trans Fats Used in Processed and Other Purchased Foods?

There are many reasons food companies use trans fats in their foods, but one of the biggest reasons is because using a trans fat, rather than a more natural fat, increases shelf life. Adding a partially hydrogenated oil to a product increases the product's stability.

A big part of the problem, though, is that partially hydrogenated oils can be found in far too many products, so they're hard to avoid. Many processed foods, from cookies to breads, chips to soups and fast foods contain trans fats.
Why are Trans Fats so Bad and How Can People Avoid Them?

Trans fats are different from regular fats. That's the main reason why they're bad for people - the body doesn't digest them the way it does other fats. Not only are trans fats dangerous in terms of cholesterol levels and cardiovascular health, but they have been implicated in numerous other health problems.
Read on
Avoid Trans Fats for Better Health
There are good fats and bad fats. Trans fats are the bad guys of the fat world. Learn to recognize them and take steps to avoid them.

It's hard for consumers to know what to by, in spite of the new labeling requirements that make companies list in the Nutrition Facts label how many grams of trans fats are contained in their products. Due to the FDA labeling requirements, a product can contain up to half a gram of trans fat per serving and still be labelled as "trans fat free" and the nutrition label can state that it has zero grams of trans fats.

So how does a consumer avoid trans fats altogether? It comes down to reading the ingredients list. If, anywhere in the list, is a product that is "partially hydrogenated" (such as partially hydrogenated soybean oil), then the consumer will know that the product contains trans fats and it would be best to avoid that product.
Using Healthy Fats in Moderation is the Best Idea

Consumers can still use fat in their cooking. Some oils, such as canola and olive, are hailed for their healthy qualities. While people still don't want to overdo when it comes to consuming fats, using healthier natural oils in moderation should do no harm to their health.

Sources:

Center for Science in the Public Interest. "About Trans Fat and Partially Hydrogenated Oils."

Center for Science in the Public Interest. "Trans Fat: Going, Going ..."

Mayoclinic.com. "Trans Fat is Double Trouble for Your Heart Health." Mayo Clinic staff.

Medicinal Food News. "Trans Fat Causes Many Health Problems."

Simon & Schuster's Tips on Healthy Living. "Spotting Hidden Trans Fats."