Common names
* Iron
Recommended Intake
* Males 19+: 8 mg/day
* Females 19-50: 18 mg/day
* Females 51+: 8 mg/day
What's Iron for?
* Required for formation of hemoglobin in the blood and myoglobin in the muscle, both of which carry oxygen to cells
* Involved in energy metabolism and the immune system
* Helps regulate cell growth and differentiation
* Prevents iron deficiency anemia
Best Food sources
* Animal sources: red meat, organ meats, fish, poultry, eggs
* Plant sources: beans, lentils, whole and enriched grains, green leafy vegetables, dried fruits
Note that animal sources are better absorbed than plant sources, but the absorption of plant sources can be improved by consuming vitamin C-containing foods at the same time
posted by...nagarjuna...july 24th..
Thursday, July 23, 2009
Nutrition 101: Iodine
Common names
* Iodine
Recommended Intake
* Males and Females ≥ 19 years: 150 ug/day
What's Iodine for?
* Required for the production of thyroid hormones, which control energy metabolism
* Prevents goiters and cretinism (mental and physical retardation)
Best Food sources
* Iodized salt, seafood, iodine-fortified bread, dairy products
posted by...nagarjuna..july 24th..
* Iodine
Recommended Intake
* Males and Females ≥ 19 years: 150 ug/day
What's Iodine for?
* Required for the production of thyroid hormones, which control energy metabolism
* Prevents goiters and cretinism (mental and physical retardation)
Best Food sources
* Iodized salt, seafood, iodine-fortified bread, dairy products
posted by...nagarjuna..july 24th..
Nutrition 101: Fluoride
Common names
* Fluoride
Recommended Intake
* Males ≥ 19 years: 4 mg/day
* Females ≥ 19 years: 3 mg/day
What's Fluoride for?
* Plays a role in bone health by contributing to bone mineralization
* Prevents tooth decay and cavities
Best Food sources
* Found in most water, soil, plants, and animals
* Particularly good sources are water (not bottled), tea, and seafood
* Also found in toothpaste
posted by...nagarjuna..july 24th..
* Fluoride
Recommended Intake
* Males ≥ 19 years: 4 mg/day
* Females ≥ 19 years: 3 mg/day
What's Fluoride for?
* Plays a role in bone health by contributing to bone mineralization
* Prevents tooth decay and cavities
Best Food sources
* Found in most water, soil, plants, and animals
* Particularly good sources are water (not bottled), tea, and seafood
* Also found in toothpaste
posted by...nagarjuna..july 24th..
Nutrition 101: Copper
Common names
* Copper
Recommended Intake
* Males and females ≥ 19 years: 900 ug/day
What's Copper for?
* Structural component of many enzyme systems
* Allows iron to function in the body, thereby preventing iron deficiency anemia
* Protects against free radicals by acting as an antioxidant
* Required for the health of bones, lungs, and blood vessels
* Helps heal wounds
Best Food sources
* Legumes, fish, liver, shellfish, whole grains, cocoa powder, cereal and cereal products, green vegetables
posted by...nagarjuna..july 24th..
* Copper
Recommended Intake
* Males and females ≥ 19 years: 900 ug/day
What's Copper for?
* Structural component of many enzyme systems
* Allows iron to function in the body, thereby preventing iron deficiency anemia
* Protects against free radicals by acting as an antioxidant
* Required for the health of bones, lungs, and blood vessels
* Helps heal wounds
Best Food sources
* Legumes, fish, liver, shellfish, whole grains, cocoa powder, cereal and cereal products, green vegetables
posted by...nagarjuna..july 24th..
Nutrition 101: Chromium
Common names
* Chromium
Recommended Intake
* Males 19-50 yrs: 35 ug/day
* Males 51+ yrs: 30 ug/day
* Females 19-50 yrs: 25 ug/day
* Females 51+ yrs: 20 ug/day
What's Chromium for?
* Maintains normal blood sugar levels by increasing the effectiveness of insulin as part of Glucose Tolerance Factor
Best Food Sources
* Meat (especially liver), peas, beans, cheese, whole grains, brewer's yeast, red wine
posted by...nagarjuna..july 24th..
* Chromium
Recommended Intake
* Males 19-50 yrs: 35 ug/day
* Males 51+ yrs: 30 ug/day
* Females 19-50 yrs: 25 ug/day
* Females 51+ yrs: 20 ug/day
What's Chromium for?
* Maintains normal blood sugar levels by increasing the effectiveness of insulin as part of Glucose Tolerance Factor
Best Food Sources
* Meat (especially liver), peas, beans, cheese, whole grains, brewer's yeast, red wine
posted by...nagarjuna..july 24th..
Nutrition 101: Calcium
Common names
* Calcium
Recommended Intake
* Males and females 19-50 yrs: 1000 mg/day
* Males and females 51-70 yrs: 1200 mg/day
What's Calcium for?
* Involved in bone and teeth structure
* Aids in muscle contraction, blood clotting, blood vessel contraction and dilation, secretion of enzymes and hormones, and nerve function
* Protects against osteopenia, osteoporosis, and hypertension
* May play a role in preventing high blood cholesterol, diabetes, colon cancer, and obesity
Best Food sources
* Dairy products, such as milk, yogurt, and cheese
* Kale, Chinese cabbage, broccoli, mustard and turnip greens, bok choy, parsley, watercress, some seaweeds
* Canned fish with the bones in
* Calcium fortified juice, soy milk, tofu, and cereals
posted by...nagarjuna...july 24th..
* Calcium
Recommended Intake
* Males and females 19-50 yrs: 1000 mg/day
* Males and females 51-70 yrs: 1200 mg/day
What's Calcium for?
* Involved in bone and teeth structure
* Aids in muscle contraction, blood clotting, blood vessel contraction and dilation, secretion of enzymes and hormones, and nerve function
* Protects against osteopenia, osteoporosis, and hypertension
* May play a role in preventing high blood cholesterol, diabetes, colon cancer, and obesity
Best Food sources
* Dairy products, such as milk, yogurt, and cheese
* Kale, Chinese cabbage, broccoli, mustard and turnip greens, bok choy, parsley, watercress, some seaweeds
* Canned fish with the bones in
* Calcium fortified juice, soy milk, tofu, and cereals
posted by...nagarjuna...july 24th..
Nutrition 101: Folate
Common names
* Folate, Folic Acid, Folacin, Pteroylglutamic Acid (PGA)
Recommended Intake
* Males & Females ≥ 19 years: 400 ug/day
Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.
What's Folate for?
* Part of an enzyme complex that assists in releasing energy from food
* Reduces risk of brain and spinal cord damage during first weeks of pregnancy
* Helps ensure proper cell division and red blood cell formation occurs
* Involved in converting vitamin B12 to its metabolically active form
* Defends against anemia and cancer
Best Food sources
* Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products
posted by...nagarjuna...july 24th...
* Folate, Folic Acid, Folacin, Pteroylglutamic Acid (PGA)
Recommended Intake
* Males & Females ≥ 19 years: 400 ug/day
Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.
What's Folate for?
* Part of an enzyme complex that assists in releasing energy from food
* Reduces risk of brain and spinal cord damage during first weeks of pregnancy
* Helps ensure proper cell division and red blood cell formation occurs
* Involved in converting vitamin B12 to its metabolically active form
* Defends against anemia and cancer
Best Food sources
* Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products
posted by...nagarjuna...july 24th...
Nutrition 101: Choline
Common names
* Choline
Recommended Intake
* Males ≥ 19 years: 550 mg/day
* Females ≥ 19 years: 425 mg/day
What's Choline for?
* Structural component of the phosphatidylcholine, which is essential for the structure of cell membranes
* Involved in the production of acetylcholine, a neurotransmitter
* Serves as a precursor for betaine, which may be useful in preventing cardiovascular disease
Best Food sources
* Dairy, eggs, peanuts, soya, liver, cauliflower, iceberg lettuce
posted by...nagarjuna...july 24th..
* Choline
Recommended Intake
* Males ≥ 19 years: 550 mg/day
* Females ≥ 19 years: 425 mg/day
What's Choline for?
* Structural component of the phosphatidylcholine, which is essential for the structure of cell membranes
* Involved in the production of acetylcholine, a neurotransmitter
* Serves as a precursor for betaine, which may be useful in preventing cardiovascular disease
Best Food sources
* Dairy, eggs, peanuts, soya, liver, cauliflower, iceberg lettuce
posted by...nagarjuna...july 24th..
Nutrition 101: Biotin
Common names
* Biotin
Recommended Intake
* Males and Females ≥ 19 years: 30 ug/day
What's Biotin for?
* Involved in the release of energy from carbohydrates, fat, and protein
* Assists in fatty acid synthesis
* Essential in gluconeogenesis, the breakdown of protein for energy during starvation
* Part of B vitamin utilization
Best Food sources
* Very widespread in foods
* Particularly abundant in egg yolk, meat, fish, soybeans, dairy, whole grains, and dark green vegetables
* Synthesized in the GI tract by intestinal microorganisms, but not enough to be the sole source
posted by,....nagarjuna...july 24th..
* Biotin
Recommended Intake
* Males and Females ≥ 19 years: 30 ug/day
What's Biotin for?
* Involved in the release of energy from carbohydrates, fat, and protein
* Assists in fatty acid synthesis
* Essential in gluconeogenesis, the breakdown of protein for energy during starvation
* Part of B vitamin utilization
Best Food sources
* Very widespread in foods
* Particularly abundant in egg yolk, meat, fish, soybeans, dairy, whole grains, and dark green vegetables
* Synthesized in the GI tract by intestinal microorganisms, but not enough to be the sole source
posted by,....nagarjuna...july 24th..
Nutrition 101: Pantothenic Acid
Common names
* Pantothenic Acid, Pantothenate, Vitamin B5
Recommended Intake
* Males & Females ≥ 19 years: 5 mg/day
What's Pantothenic Acid for?
* Helps convert food into energy as part of Coenzyme A (CoA)
* Involved in vitamin utilization
* Assists in nerve function
Best Food sources
* Found in most animal and plant foods, such as beef, poultry, whole grains, legumes, tomatoes, broccoli, potatoes
posted by...nagarjuna...july 24th..
* Pantothenic Acid, Pantothenate, Vitamin B5
Recommended Intake
* Males & Females ≥ 19 years: 5 mg/day
What's Pantothenic Acid for?
* Helps convert food into energy as part of Coenzyme A (CoA)
* Involved in vitamin utilization
* Assists in nerve function
Best Food sources
* Found in most animal and plant foods, such as beef, poultry, whole grains, legumes, tomatoes, broccoli, potatoes
posted by...nagarjuna...july 24th..
Nutrition 101: Vitamin B12
Common names
* Vitamin B12, Cyanocobalamin, Cobalamin
Recommended Intake
* Males & Females ≥ 19 years: 2.4 ug/day
Because 10 to 30% of older people may malabsorb food-bound B12, it is advisable for those older than 50 years to meet their recommendation mainly by consuming foods fortified with B12 or a supplement containing B12.
What's Vitamin B12 for?
* Helps release energy from carbohydrates, fat, and protein
* Activates the metabolically active form of folate
* Prevents anemia
* Involved in nervous system maintenance, blood cell formation, and bone metabolism
Best Food sources
* Meat, poultry, fish, eggs, milk and milk products
* Found in vitamin B12 fortified foods, such as breakfast cereals
posted by...nagarjuna...july 24th..
* Vitamin B12, Cyanocobalamin, Cobalamin
Recommended Intake
* Males & Females ≥ 19 years: 2.4 ug/day
Because 10 to 30% of older people may malabsorb food-bound B12, it is advisable for those older than 50 years to meet their recommendation mainly by consuming foods fortified with B12 or a supplement containing B12.
What's Vitamin B12 for?
* Helps release energy from carbohydrates, fat, and protein
* Activates the metabolically active form of folate
* Prevents anemia
* Involved in nervous system maintenance, blood cell formation, and bone metabolism
Best Food sources
* Meat, poultry, fish, eggs, milk and milk products
* Found in vitamin B12 fortified foods, such as breakfast cereals
posted by...nagarjuna...july 24th..
Nutrition 101: Vitamin B6
Common names
* Vitamin B6, pyridoxine, pyridoxal, pyridoxamine
Recommended Intake
* Males 19-50 years: 1.3 mg/day
* Males 51+ years: 1.7 mg/day
* Females 19-50 years: 1.3 mg/day
* Females 51+ years: 1.5 mg/day
What's Vitamin B6 for?
* Part of carbohydrate and protein metabolism
* Assists in the formation of the vitamin niacin from tryptophan
* Involved in immune and nervous system function
* Prevents anemia by playing a part in iron transport and metabolism
* Maintains normal blood sugar levels
* Maintains normal homocysteine levels, thereby reducing risk of heart disease
Best Food sources
* Meats, fish, poultry, beans, eggs, potatoes, some fruits and vegetables like watermelon and bananas
posted by...nagarjuna..july 24th..
* Vitamin B6, pyridoxine, pyridoxal, pyridoxamine
Recommended Intake
* Males 19-50 years: 1.3 mg/day
* Males 51+ years: 1.7 mg/day
* Females 19-50 years: 1.3 mg/day
* Females 51+ years: 1.5 mg/day
What's Vitamin B6 for?
* Part of carbohydrate and protein metabolism
* Assists in the formation of the vitamin niacin from tryptophan
* Involved in immune and nervous system function
* Prevents anemia by playing a part in iron transport and metabolism
* Maintains normal blood sugar levels
* Maintains normal homocysteine levels, thereby reducing risk of heart disease
Best Food sources
* Meats, fish, poultry, beans, eggs, potatoes, some fruits and vegetables like watermelon and bananas
posted by...nagarjuna..july 24th..
Nutrition 101: Niacin
Common names
* Niacin, Nicotinic Acid, Nicotinamide / Niacinamide
Recommended Intake
* Males ≥ 19 years: 16 mg/day
* Females ≥ 19 years: 14 mg/day
Note: Niacin can be made in the body from tryptophan (an amino acid), thus the recommended intake for niacin assumes that some niacin will be obtained from tryptophan
What's Niacin for?
* Releases energy from carbohydrates, protein, and fat in food
* Involved in the maintenance of mucous membranes, skin, and the gastrointestinal tract
* Assists in nerve function and blood circulation
* Regulates appetite
* Prevents pellagra, a disease that causes diarrhea, dermatitis, dementia, and even death
Best Food sources
* Because niacin can be made from tryptophan, which is found in protein, any diet high in protein will not likely be lacking in niacin
* Niacin is found in meat, liver, poultry, fish, beans, nuts, whole and enriched grains, peas, mushrooms, asparagus, and leafy green vegetables
posted by...nagarjuna...july 24th..
* Niacin, Nicotinic Acid, Nicotinamide / Niacinamide
Recommended Intake
* Males ≥ 19 years: 16 mg/day
* Females ≥ 19 years: 14 mg/day
Note: Niacin can be made in the body from tryptophan (an amino acid), thus the recommended intake for niacin assumes that some niacin will be obtained from tryptophan
What's Niacin for?
* Releases energy from carbohydrates, protein, and fat in food
* Involved in the maintenance of mucous membranes, skin, and the gastrointestinal tract
* Assists in nerve function and blood circulation
* Regulates appetite
* Prevents pellagra, a disease that causes diarrhea, dermatitis, dementia, and even death
Best Food sources
* Because niacin can be made from tryptophan, which is found in protein, any diet high in protein will not likely be lacking in niacin
* Niacin is found in meat, liver, poultry, fish, beans, nuts, whole and enriched grains, peas, mushrooms, asparagus, and leafy green vegetables
posted by...nagarjuna...july 24th..
Nutrition 101: Riboflavin
Common names
* Riboflavin, Vitamin B2
Recommended Intake
* Males ≥ 19 years: 1.3 mg/day
* Females ≥ 19 years: 1.1 mg/day
What's Riboflavin for?
* Required for the release of energy from carbohydrates, fat, and protein for use in the body
* Involved in iron transport and metabolism
* Plays a role in mucous membrane and skin functions
Best Food sources
* Best source is dairy products
* Also found in whole and enriched grain and cereal products, dark green leafy vegetables, liver, beef, lamb, eggs, and nutritional yeast
posted by....nagarjuna...july 24th...
* Riboflavin, Vitamin B2
Recommended Intake
* Males ≥ 19 years: 1.3 mg/day
* Females ≥ 19 years: 1.1 mg/day
What's Riboflavin for?
* Required for the release of energy from carbohydrates, fat, and protein for use in the body
* Involved in iron transport and metabolism
* Plays a role in mucous membrane and skin functions
Best Food sources
* Best source is dairy products
* Also found in whole and enriched grain and cereal products, dark green leafy vegetables, liver, beef, lamb, eggs, and nutritional yeast
posted by....nagarjuna...july 24th...
Nutrition 101: Thiamin
Common names
* Thiamin, Thiamine, Vitamin B1
Recommended Intake
* Males ≥ 19 years: 1.2 mg/day
* Females ≥ 19 years: 1.1 mg/day
What's Thiamin for?
* Involved in obtaining energy from carbohydrates
* Assists in nervous system, heart, and muscle function
* Regulates appetite
Best Food sources
* Occurs in many foods in small amounts, but is not found in refined foods
* Particularly abundant in pork, seafood, pinto beans, wheat germ, whole and enriched grains, potatoes, tomato juice, watermelon, and oranges
posted by..nagarjuna...july 24th..
* Thiamin, Thiamine, Vitamin B1
Recommended Intake
* Males ≥ 19 years: 1.2 mg/day
* Females ≥ 19 years: 1.1 mg/day
What's Thiamin for?
* Involved in obtaining energy from carbohydrates
* Assists in nervous system, heart, and muscle function
* Regulates appetite
Best Food sources
* Occurs in many foods in small amounts, but is not found in refined foods
* Particularly abundant in pork, seafood, pinto beans, wheat germ, whole and enriched grains, potatoes, tomato juice, watermelon, and oranges
posted by..nagarjuna...july 24th..
Nutrition 101: Vitamin K
Common names
* Vitamin K
Recommended Intake
* Males ≥ 19 years: 120 ug/day
* Females ≥ 19 years: 90 ug/day
What's Vitamin K for?
* Plays an important role in blood clotting, thereby preventing hemorrhagic disease
* Involved in the synthesis of bone proteins
Best Food sources
* Main sources are green leafy vegetables, cabbage, and beef liver
* Found to a lesser extent in milk, eggs, meats, cereals, and other fruits and vegetables
posted by...nagarjuna...july 24th..
* Vitamin K
Recommended Intake
* Males ≥ 19 years: 120 ug/day
* Females ≥ 19 years: 90 ug/day
What's Vitamin K for?
* Plays an important role in blood clotting, thereby preventing hemorrhagic disease
* Involved in the synthesis of bone proteins
Best Food sources
* Main sources are green leafy vegetables, cabbage, and beef liver
* Found to a lesser extent in milk, eggs, meats, cereals, and other fruits and vegetables
posted by...nagarjuna...july 24th..
Nutrition 101: Vitamin E
Common names
* Vitamin E, Tocopherol, Alpha-tocopherol
Recommended Intake
* Males and females ≥ 19 years: 15 mg/day
What's Vitamin E for?
* Acts as an antioxidant, scavenging for free radicals that can damage cells and contribute to cardiovascular disease and cancer
* Contributes to immune function and DNA repair
Best Food sources
* Vegetables oils (such as those in salad dressings and margarine), especially wheat germ oil
* Fortified cereals
* Green leafy vegetables, nuts, beans, and whole grains
posted by ...nagarjuna...july 24th..
* Vitamin E, Tocopherol, Alpha-tocopherol
Recommended Intake
* Males and females ≥ 19 years: 15 mg/day
What's Vitamin E for?
* Acts as an antioxidant, scavenging for free radicals that can damage cells and contribute to cardiovascular disease and cancer
* Contributes to immune function and DNA repair
Best Food sources
* Vegetables oils (such as those in salad dressings and margarine), especially wheat germ oil
* Fortified cereals
* Green leafy vegetables, nuts, beans, and whole grains
posted by ...nagarjuna...july 24th..
Nutrition 101: Vitamin D
Common names
* Vitamin D, Calciferol, Cholecalciferol
Recommended Intake
* Males and females 19-50 yrs: 5 ug/day (200 IU/day)
* Males and females 51-70 yrs: 10 ug/day (400 IU/day)
* Males and females > 70 yrs: 15 ug/day (600 IU/day)
Note: these intakes assume no vitamin D is being synthesized in the body from sunlight
What's Vitamin D for?
* Maintains levels of calcium and phosphorous in the body, thus assisting in bone and teeth formation
* Prevents bone deformation diseases, such as rickets in children and osteomalacia in adults
* Assists in immune function, cell growth, and fetal development
* Lately, it has been shown to lower cancer risk
Best Food sources
* Synthesized in the skin upon exposure to the UV rays in sunlight
* Fatty fish sources, such as cod liver oil, salmon, tuna, sardines, and mackerel
* Milk and some breakfast cereals are fortified with vitamin D
* Egg yolk, beef liver, swiss cheese
posted by...nagarjuna...july 24th..
* Vitamin D, Calciferol, Cholecalciferol
Recommended Intake
* Males and females 19-50 yrs: 5 ug/day (200 IU/day)
* Males and females 51-70 yrs: 10 ug/day (400 IU/day)
* Males and females > 70 yrs: 15 ug/day (600 IU/day)
Note: these intakes assume no vitamin D is being synthesized in the body from sunlight
What's Vitamin D for?
* Maintains levels of calcium and phosphorous in the body, thus assisting in bone and teeth formation
* Prevents bone deformation diseases, such as rickets in children and osteomalacia in adults
* Assists in immune function, cell growth, and fetal development
* Lately, it has been shown to lower cancer risk
Best Food sources
* Synthesized in the skin upon exposure to the UV rays in sunlight
* Fatty fish sources, such as cod liver oil, salmon, tuna, sardines, and mackerel
* Milk and some breakfast cereals are fortified with vitamin D
* Egg yolk, beef liver, swiss cheese
posted by...nagarjuna...july 24th..
Nutrition 101: Vitamin C
Common names
* Vitamin C, Ascorbic Acid
Recommended Intake
* Males ≥ 19 years: 90 mg/day
* Females ≥ 19 years: 75 mg/day
What's Vitamin C for?
* Protects against the harmful effects of free radicals (an antioxidant)
* Assists in the formation of collagen, which is important for the health of blood vessels and gums, development of bones and teeth, and wound healing
* Helps resist infection, preventing and treating the common cold
* Has been found to decrease risk of cancer, heart disease, cataracts, and other diseases
Best Food sources
* Fruit and vegetables. Particularly excellent sources are red bell peppers, kiwi, oranges, broccoli, strawberries, tomato juice, watermelon, potatoes, bananas, and carrots
posted by ...nagarjuna...july 24th...
* Vitamin C, Ascorbic Acid
Recommended Intake
* Males ≥ 19 years: 90 mg/day
* Females ≥ 19 years: 75 mg/day
What's Vitamin C for?
* Protects against the harmful effects of free radicals (an antioxidant)
* Assists in the formation of collagen, which is important for the health of blood vessels and gums, development of bones and teeth, and wound healing
* Helps resist infection, preventing and treating the common cold
* Has been found to decrease risk of cancer, heart disease, cataracts, and other diseases
Best Food sources
* Fruit and vegetables. Particularly excellent sources are red bell peppers, kiwi, oranges, broccoli, strawberries, tomato juice, watermelon, potatoes, bananas, and carrots
posted by ...nagarjuna...july 24th...
Nutrition 101: Vitamin A
Common names
* Vitamin A, Retinol, Retinal, Retinoic acid, Carotene
Recommended Intake
* Males ≥ 19 years: 900 ug/day
* Females ≥ 19 years: 700 ug/day
What's Vitamin A for?
* Vital for vision, particularly night vision
* Repairs tissue and bone
* Involved in reproduction and fetal development
* Helps the immune system to fight off infections from bacteria and viruses
Best Food sources
* Whole eggs, milk products, beef liver
* Non-fat and low-fat dairy products. They are fortified with vitamin A to replace what is lost in fat removal
* Dark greens and rich yellow / orange fruit and vegetables, especially carrots, cantaloupes and sweet potatoes
posted by..nagarjuna...july 24th..
* Vitamin A, Retinol, Retinal, Retinoic acid, Carotene
Recommended Intake
* Males ≥ 19 years: 900 ug/day
* Females ≥ 19 years: 700 ug/day
What's Vitamin A for?
* Vital for vision, particularly night vision
* Repairs tissue and bone
* Involved in reproduction and fetal development
* Helps the immune system to fight off infections from bacteria and viruses
Best Food sources
* Whole eggs, milk products, beef liver
* Non-fat and low-fat dairy products. They are fortified with vitamin A to replace what is lost in fat removal
* Dark greens and rich yellow / orange fruit and vegetables, especially carrots, cantaloupes and sweet potatoes
posted by..nagarjuna...july 24th..
Exercise, period
easy weight loss tips
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
posted by...nagarjuna....july 23rd
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
posted by...nagarjuna....july 23rd
Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
posted by,......nagarjuna..july 23rd..
posted by,......nagarjuna..july 23rd..
Watch for the sugary drinks
easy weight loss tips
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
posted by...nagarjuna...july 23rd...
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
posted by...nagarjuna...july 23rd...
Understand Food Claims and Labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
posted by...nagarjuna..july 23rd...
posted by...nagarjuna..july 23rd...
Don't be overly-restrictive
easy weight loss tips
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
posted by...nagarjuna...july 23rd..
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
posted by...nagarjuna...july 23rd..
Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
posted by...nagarjuna...july 23rd...
posted by...nagarjuna...july 23rd...
Do not Skip Meals
easy weight loss tips
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
posted by nagarjuna...july 23rd..
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
posted by nagarjuna...july 23rd..
Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
posted by...nagarjuna..july 23rd..
posted by...nagarjuna..july 23rd..
Eat at least 5 servings of fruits and vegetables per day
easy weight loss tips
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
posted by...nagarjuna...july 23rd..
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
posted by...nagarjuna...july 23rd..
BMR (Basal Metabolic Rate)
BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
posted by...nagarjuna...july 23rd..
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
posted by...nagarjuna...july 23rd..
Red meat is bad for health
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I often hear people saying that they do not eat red meat. When I ask why they don't, or even what they consider to be red meat, the answers vary dramatically.
It is true that some studies have linked red meat with increased risk of heart disease, partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fats than the same serving size of chicken thigh with skin. It is true that poultry like chicken and turkey is naturally lower in saturated fats. But it is only true IF you do not eat the skin.
It is a nutrition myth, however, that red meat is altogether bad for your health. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops.
posted by...nagarjuna..july 23rd..
I often hear people saying that they do not eat red meat. When I ask why they don't, or even what they consider to be red meat, the answers vary dramatically.
It is true that some studies have linked red meat with increased risk of heart disease, partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fats than the same serving size of chicken thigh with skin. It is true that poultry like chicken and turkey is naturally lower in saturated fats. But it is only true IF you do not eat the skin.
It is a nutrition myth, however, that red meat is altogether bad for your health. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops.
posted by...nagarjuna..july 23rd..
Skipping meals can help lose weight
Many people think that by skipping a meal, they will be eating less food and therefore lose weight. As we now know, this is a nutrition myth. People who think skipping meals means weight loss do not understand how our bodies work.
If you skip a meal, your body will think that you are in starvation mode and therefore slow down the metabolism to compensate. You then tend to overeat at the next meal. Often, skipping a meal and then eating too much at the next one means that you have a higher total caloric intake than if you just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep your blood sugar balanced.
posted by...nagarjuna...july 23rd..
If you skip a meal, your body will think that you are in starvation mode and therefore slow down the metabolism to compensate. You then tend to overeat at the next meal. Often, skipping a meal and then eating too much at the next one means that you have a higher total caloric intake than if you just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep your blood sugar balanced.
posted by...nagarjuna...july 23rd..
Eating for 2 is necessary during pregnancy
Energy requirements vary among individuals. Unfortunately, the idea that pregnancy is an ice cream free-for-all is a nutrition myth. It is generally recommended that pregnant women increase their daily intake by 100 kcal in the first trimester and 300 kcal in the second and third trimesters. An extra snack before bedtime consisting of a fruit, a serving of milk or yogurt, and a few biscuits is often enough.
A daily prenatal multivitamin supplement is often recommended during pregnancy, but not a daily bowl of ice cream!
posted by..nagarjuna..july 23rd..
A daily prenatal multivitamin supplement is often recommended during pregnancy, but not a daily bowl of ice cream!
posted by..nagarjuna..july 23rd..
Avoid nuts as they are fattening
Yes, it's true that nuts are quite calorically dense. Fifteen cashews, for instance, deliver 180 kilocaleries! On top of that, it is very tough not to overeat these tasty snacks. But if you can restrain yourself from overeating them, nuts can be a part of a healthy diet.
It's a nutrition myth that nuts should be avoided. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols, all of which have been shown to lower LDL cholesterol.
In 2003, the FDA approved a health claim for seven kinds of nuts stating that "scientific evidence suggests but does not prove that eating 1.5 ounces (45 grams) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.
posted by...nagarjuna..july 23rd...
It's a nutrition myth that nuts should be avoided. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols, all of which have been shown to lower LDL cholesterol.
In 2003, the FDA approved a health claim for seven kinds of nuts stating that "scientific evidence suggests but does not prove that eating 1.5 ounces (45 grams) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.
posted by...nagarjuna..july 23rd...
Avoid carbohydrate to lose weight
The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, you can lose weight. Unfortunately, this is just another nutrition myth.
Many low-carb diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.
The truth is that low-carb diets are also often calorie-restricted! Followers only eat an average of 1000 - 1400 calories daily, compared to an average intake of 1800 - 2200 calories for most people. To lose one pound a week, you only need to eat 500 fewer calories per day in your normal diet. Therefore, it doesn't matter if you eat a high- or low-carb diet, you will lose weight if you decrease your caloric intake to less than needed to maintain your weight.
posted by...nagarjuna...july 23rd...
Many low-carb diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.
The truth is that low-carb diets are also often calorie-restricted! Followers only eat an average of 1000 - 1400 calories daily, compared to an average intake of 1800 - 2200 calories for most people. To lose one pound a week, you only need to eat 500 fewer calories per day in your normal diet. Therefore, it doesn't matter if you eat a high- or low-carb diet, you will lose weight if you decrease your caloric intake to less than needed to maintain your weight.
posted by...nagarjuna...july 23rd...
Avoid seafood to lower blood cholesterol
I still can't believe it, but I heard this nutrition myth from my own doctor! In fact, the dietary cholesterol found in seafood and other meats has little effect on blood cholesterol in most people. Saturated fats and trans fatty acids are the most important factors that raise blood cholesterol.
Saturated fats are usually found in meat products and packaged foods, and trans fatty acids are found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.
posted by...nagarjuna..july 23rd...
Saturated fats are usually found in meat products and packaged foods, and trans fatty acids are found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.
posted by...nagarjuna..july 23rd...
Brown Eggs are more nutritious than White Eggs
Contrary to a widely believed nutrition myth, eggshell color has nothing to do with the quality, flavor, nutritive value, cooking characteristics, or shell thickness of an egg. The eggshell color only depends upon the breed of the hen.
According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".
posted by...nagarjuna..july 23rd...
According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".
posted by...nagarjuna..july 23rd...
Brown Sugar is better than White Sugar
The brown sugar sold at grocery stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar every day, the mineral content difference between brown sugar and white sugar is absolutely insignificant. The idea that brown and white sugar have big differences is another common nutrition myth.
posted by...nagarjuna...july 23rd...
posted by...nagarjuna...july 23rd...
All Fats are bad
It's a long-held nutrition myth that all fats are bad. But the fact is, we all need fat. Fats aid nutrient absorption and nerve transmission, and they help to maintain cell membrane integrity - to name just a few of their useful purposes. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers.
Not all fats are created equal. Some fats can actually help promote good health, while others increase the risk for heart disease. The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats).
posted by..nagarjuna..july 23rd..
Not all fats are created equal. Some fats can actually help promote good health, while others increase the risk for heart disease. The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats).
posted by..nagarjuna..july 23rd..
Sugar Causes Diabetes
The most common nutrition myth is probably that sugar causes diabetes. If you have diabetes, you do need to watch your sugar and carbohydrate intake, with the help of your Registered Dietitian, to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause you to develop the disease. The main risk factors for Type 2 diabetes are a diet high in calories, being overweight, and an inactive lifestyle.
posted by...nagarjuna...july 23rd
posted by...nagarjuna...july 23rd
Tuesday, July 21, 2009
PCBs - Is Farmed Salmon safe to eat?
(HealthCastle.com)We've had a lot of questions lately regarding the safety of farmed salmon and PCBs. On one hand, the American Heart Association recommends eating fish and fish products to prevent heart disease. On the other hand, recent media reports claim that some fish and farmed salmon contain toxic substances. We will discuss a few major reports and some background information about farmed salmon and PCBs so that you can make a sound decision.
What are PCBs?
Polychlorinated biphenyls (PCBs) are mixtures of up to 209 individual chlorinated compounds (known as congeners). There are no known natural sources of PCBs. PCBs are either oily liquids or solids that are colorless to light yellow. PCBs have been used as coolants and lubricants in transformers, capacitors, and other electrical equipment because they don't burn easily and are good insulators. The manufacture of PCBs was banned in the U.S. in 1979 because of evidence they build up in the environment and can cause harmful health effects. However, PCBs persist in the environment. Fish absorb PCBs from contaminated sediments and from their food.
Farmed Salmon have always been under the gun
* David Suzuki Foundation: In January 2001, BBC News produced a program "Warnings from the Wild, The Price of Salmon." The program cited a pilot study conducted by Dr. Easton with the David Suzuki Foundation. The study found that farmed salmon and the feed they were given appeared to have a much higher level of contamination with respect to PCBs, organo-chlorine pesticides, and polybrominated diphenyl ethers than did wild salmon. It concluded contamination in farm fish comes seems to from the feed.
* EWG Report: In July 2003, the Environmental Working Group (EWG) released a report stating that farmed salmon purchased in the United States contain the highest level of PCBs in the food supply system. In the report, EWG reported that farmed salmon have 16 times the PCBs found in wild salmon, 4 times the levels in beef, and 3.4 times the levels in other seafood. EWG recommends that consumers choose wild instead of farmed salmon, and they should eat an 8 oz serving of farmed salmon no more than once a month.
* Science Journal: In January 2004, the journal Science warned that farmed salmon contain 10 times more toxins (PCBs, dioxin, etc.) than wild salmon. The study recommends that farmed salmon should be eaten only once a month, or perhaps only every two months, as they pose cancer risks to the human beings.
Why do Farmed Salmon contain more PCBs than Wild Salmon?
* Fishmeal/Feed: Studies found that the fishmeal fed to farmed salmon is highly contaminated with PCBs
* Farmed salmon are "fatter": Farmed salmon are generally bigger in size and contain more fat than wild salmon. PCBs are stored in fat and remain there for an extended period of time, so farmed salmon contain more PCBs.
Are there Government Guidelines on PCBs?
The average level of PCBs in salmon is 0.027 ppm (parts per million)
* FDA: The current Food and Drug Administration limit of PCBs in all fish is 2 ppm
* Health Canada: The current Health Canada guideline for PCBs in fish is 2 ppm.
* EPA: The Environmental Protection Agency guideline on PCBs is much stricter. They recommend that fish with PCB levels between 0.024 to 0.048 ppm should be eaten up to a maximum of 8 oz a month.
What does this means? There is an obvious discrepancy in the limits set by various health agencies. Dr Mark Woodin of Tufts University noted that the strict EPA guidelines are based on the amount of PCBs that are thought to be capable of causing one additional cancer case in 100,000 people over a 70-year lifetime.
posted by..nagarjuna...july 22nd
What are PCBs?
Polychlorinated biphenyls (PCBs) are mixtures of up to 209 individual chlorinated compounds (known as congeners). There are no known natural sources of PCBs. PCBs are either oily liquids or solids that are colorless to light yellow. PCBs have been used as coolants and lubricants in transformers, capacitors, and other electrical equipment because they don't burn easily and are good insulators. The manufacture of PCBs was banned in the U.S. in 1979 because of evidence they build up in the environment and can cause harmful health effects. However, PCBs persist in the environment. Fish absorb PCBs from contaminated sediments and from their food.
Farmed Salmon have always been under the gun
* David Suzuki Foundation: In January 2001, BBC News produced a program "Warnings from the Wild, The Price of Salmon." The program cited a pilot study conducted by Dr. Easton with the David Suzuki Foundation. The study found that farmed salmon and the feed they were given appeared to have a much higher level of contamination with respect to PCBs, organo-chlorine pesticides, and polybrominated diphenyl ethers than did wild salmon. It concluded contamination in farm fish comes seems to from the feed.
* EWG Report: In July 2003, the Environmental Working Group (EWG) released a report stating that farmed salmon purchased in the United States contain the highest level of PCBs in the food supply system. In the report, EWG reported that farmed salmon have 16 times the PCBs found in wild salmon, 4 times the levels in beef, and 3.4 times the levels in other seafood. EWG recommends that consumers choose wild instead of farmed salmon, and they should eat an 8 oz serving of farmed salmon no more than once a month.
* Science Journal: In January 2004, the journal Science warned that farmed salmon contain 10 times more toxins (PCBs, dioxin, etc.) than wild salmon. The study recommends that farmed salmon should be eaten only once a month, or perhaps only every two months, as they pose cancer risks to the human beings.
Why do Farmed Salmon contain more PCBs than Wild Salmon?
* Fishmeal/Feed: Studies found that the fishmeal fed to farmed salmon is highly contaminated with PCBs
* Farmed salmon are "fatter": Farmed salmon are generally bigger in size and contain more fat than wild salmon. PCBs are stored in fat and remain there for an extended period of time, so farmed salmon contain more PCBs.
Are there Government Guidelines on PCBs?
The average level of PCBs in salmon is 0.027 ppm (parts per million)
* FDA: The current Food and Drug Administration limit of PCBs in all fish is 2 ppm
* Health Canada: The current Health Canada guideline for PCBs in fish is 2 ppm.
* EPA: The Environmental Protection Agency guideline on PCBs is much stricter. They recommend that fish with PCB levels between 0.024 to 0.048 ppm should be eaten up to a maximum of 8 oz a month.
What does this means? There is an obvious discrepancy in the limits set by various health agencies. Dr Mark Woodin of Tufts University noted that the strict EPA guidelines are based on the amount of PCBs that are thought to be capable of causing one additional cancer case in 100,000 people over a 70-year lifetime.
posted by..nagarjuna...july 22nd
Can eating Salmon help lower your blood cholesterol?
benefits of eating salmonHigh cholesterol! This term seems to be highly used when dealing with today's health topics! It is the yellowish material in your arteries which narrows the blood vessels. But they are not all bad for you. You can lower the bad type of cholesterol (LDL - low density lipoprotein) and increase the good type of cholesterol (HDL - high density lipoprotein) by altering your diet. LDL is responsible for clogging your blood vessels and HDL helps to "exile" the LDL to the liver where LDL is "destroyed". Hence it is beneficial to have higher level of HDL and less LDL in your blood.
Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, indeed, a type of polyunsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture's Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet!
Moderation is the key. Include salmon (or other fish with high omega-3 content such us sardines and tuna) to your meals occasionally and enjoy its health benefits.
Salmon oil supplements are available on the market. Check with your doctor before consuming these pills as a single pill is more concentrated in Omega 3 fatty acids than 1 serving of salmon.
Caution: Do not take salmon oil supplements if you are taking a blood thinner drug as salmon oil supplements may further thin your blood.
posted by...nagarjuna..july 22nd
Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, indeed, a type of polyunsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture's Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet!
Moderation is the key. Include salmon (or other fish with high omega-3 content such us sardines and tuna) to your meals occasionally and enjoy its health benefits.
Salmon oil supplements are available on the market. Check with your doctor before consuming these pills as a single pill is more concentrated in Omega 3 fatty acids than 1 serving of salmon.
Caution: Do not take salmon oil supplements if you are taking a blood thinner drug as salmon oil supplements may further thin your blood.
posted by...nagarjuna..july 22nd
Can Curry Help Fight Cancer?
curry fights cancer(HealthCastle.com) When you think of curry powder, you probably imagine the key ingredient in a delicious Indian meal. But based on current research, curry powder may be much more than a simple and delicious spice: it's shown to play a role in cancer prevention. Mounting evidence indicates that curry powder's anchor spice, turmeric, contains an active compound shown to prevent the progression of certain types of cancer, including colorectal, breast, melanoma, and prostate.
It may come as a surprise to some that curry powder isn't actually a single spice. It's actually a fragrant blend of several herbs and spices. Like any recipe, thousands of curry powder variations exist, but turmeric is almost always in the mix. It is the brightly colored turmeric that lends the familiar golden color to curry powder, and stains the adventurous chef's wooden spoons a bright hue. Turmeric's active compound, curcumin, is a phytonutrient with antioxidant properties, and is the focus of a number of cancer studies. Phytonutrients play a critical role in chronic disease prevention since they are known to improve immune function and can reduce the risk for illnesses such as cancer and heart disease.
Slowing Cancer with Old Ideas and New Science
Using turmeric to treat disease isn't a new idea. In fact, turmeric has been used for centuries in the practice of traditional Chinese and Indian medicine to treat a wide variety of health concerns. But Western scientists have only begun to explore the link between cancer and turmeric in recent years. Researchers at the University of Texas Anderson Cancer Center found that in laboratory mice, curcumin arrested the spread of breast cancer while also reducing the damaging toxic effects of a widely used chemotherapy drug. Other studies suggest that curcumin may be effective in slowing the progression of prostate and colorectal cancers and stopping melanoma growth.
Don't Worry About Curry
With all of this promising research, how can you best reap the benefits of curcumin? While it's too early to make recommendations for curcumin medicinally, it can't hurt to add a few more curry-based dishes to your diet by spicing up recipes with curry powder. Curry powder adds a tasty, distinctive flavor to (literally!) everything from soup to nuts. A simple sauce starring curry powder can lend flavor to a bland baked chicken breast, and roasted butternut squash pureed with a little fat-free yogurt and curry powder is divine. You can prepare a deceptively simple veggie dip using fat-free sour cream and a little curry powder to taste. So crack open your cookbooks and tie on your apron – it's easy to punch up the flavor with curry!
posted by...nagarjuna..july 22nd
It may come as a surprise to some that curry powder isn't actually a single spice. It's actually a fragrant blend of several herbs and spices. Like any recipe, thousands of curry powder variations exist, but turmeric is almost always in the mix. It is the brightly colored turmeric that lends the familiar golden color to curry powder, and stains the adventurous chef's wooden spoons a bright hue. Turmeric's active compound, curcumin, is a phytonutrient with antioxidant properties, and is the focus of a number of cancer studies. Phytonutrients play a critical role in chronic disease prevention since they are known to improve immune function and can reduce the risk for illnesses such as cancer and heart disease.
Slowing Cancer with Old Ideas and New Science
Using turmeric to treat disease isn't a new idea. In fact, turmeric has been used for centuries in the practice of traditional Chinese and Indian medicine to treat a wide variety of health concerns. But Western scientists have only begun to explore the link between cancer and turmeric in recent years. Researchers at the University of Texas Anderson Cancer Center found that in laboratory mice, curcumin arrested the spread of breast cancer while also reducing the damaging toxic effects of a widely used chemotherapy drug. Other studies suggest that curcumin may be effective in slowing the progression of prostate and colorectal cancers and stopping melanoma growth.
Don't Worry About Curry
With all of this promising research, how can you best reap the benefits of curcumin? While it's too early to make recommendations for curcumin medicinally, it can't hurt to add a few more curry-based dishes to your diet by spicing up recipes with curry powder. Curry powder adds a tasty, distinctive flavor to (literally!) everything from soup to nuts. A simple sauce starring curry powder can lend flavor to a bland baked chicken breast, and roasted butternut squash pureed with a little fat-free yogurt and curry powder is divine. You can prepare a deceptively simple veggie dip using fat-free sour cream and a little curry powder to taste. So crack open your cookbooks and tie on your apron – it's easy to punch up the flavor with curry!
posted by...nagarjuna..july 22nd
Cinnamon and Diabetes
cinnamon diabetesA New Study found Cinnamon does not improve Diabetes
Researchers in the Netherlands followed 25 post-menopausal women with Type 2 diabetes for 6 weeks. They investigated the effects of cinnamon supplementation on insulin sensitivity, glucose tolerance and blood cholesterol profile in patients with type 2 diabetes. Data showed that 1.5 g of daily cinnamon supplements (Cinnamomum cassia) does not improve all three studied parameters mentioned above. The results were published in the Journal of Nutrition in April 2006.
cinnamon diabetesEditor's Note - Spice or Medicine? Maybe Both!
Don't get discouraged too early! In the past few years, some cinnamon supplements were marketed as the next big star for people with diabetes. This claim probably was based on a 2003 study published in the Diabetes Care journal. Researchers from Pakistan found taking as low as 1 g of cinnamon (also Cinnamomum cassia) for 40 days improved fasting blood glucose, triglycerides, LDL cholesterol and total cholesterol.
Due to the conflicting results, we simply cannot draw a conclusion about any possible benefits of cinnamon at this point. It doesn't hurt to start using more cinnamon spice in your cooking. However, more studies are needed to determine the effectiveness and safety of taking cinnamon supplements.
posted by...nagarjuna...july 22nd
Researchers in the Netherlands followed 25 post-menopausal women with Type 2 diabetes for 6 weeks. They investigated the effects of cinnamon supplementation on insulin sensitivity, glucose tolerance and blood cholesterol profile in patients with type 2 diabetes. Data showed that 1.5 g of daily cinnamon supplements (Cinnamomum cassia) does not improve all three studied parameters mentioned above. The results were published in the Journal of Nutrition in April 2006.
cinnamon diabetesEditor's Note - Spice or Medicine? Maybe Both!
Don't get discouraged too early! In the past few years, some cinnamon supplements were marketed as the next big star for people with diabetes. This claim probably was based on a 2003 study published in the Diabetes Care journal. Researchers from Pakistan found taking as low as 1 g of cinnamon (also Cinnamomum cassia) for 40 days improved fasting blood glucose, triglycerides, LDL cholesterol and total cholesterol.
Due to the conflicting results, we simply cannot draw a conclusion about any possible benefits of cinnamon at this point. It doesn't hurt to start using more cinnamon spice in your cooking. However, more studies are needed to determine the effectiveness and safety of taking cinnamon supplements.
posted by...nagarjuna...july 22nd
Ginger against Motion Sickness and Nausea
Ginger is a common spice known for its "stimulating carminative" property throughout the world, especially in Asia. We can cook it in hot dish for its pungent flavor, or eat it raw like the raw ginger marinated with vinegar in Japanese cuisine. Because of its action on promoting gastrointestinal circulation, significant evidence has been brought up of the usefulness of ginger against motion sickness, nausea and vomiting.
Ginger for Motion Sickness and Nausea
Conducted by Svensborg Hospital in Denmark, seasickness trial and clinical study have shown that ginger was as effective as over-the-counter drugs in dealing with motion sickness. It is indeed a safer option that OTC drugs which cause drowsiness. Another clinical study conducted by Department of Anesthesiology at St. Bartholomew's Hospital in London showed that 1g of ginger powder was as effective at preventing postoperative nausea and vomiting as the tranquilizer commonly used by hospitals and much safer.
posted by...nagarjuna...july 22nd
Ginger for Motion Sickness and Nausea
Conducted by Svensborg Hospital in Denmark, seasickness trial and clinical study have shown that ginger was as effective as over-the-counter drugs in dealing with motion sickness. It is indeed a safer option that OTC drugs which cause drowsiness. Another clinical study conducted by Department of Anesthesiology at St. Bartholomew's Hospital in London showed that 1g of ginger powder was as effective at preventing postoperative nausea and vomiting as the tranquilizer commonly used by hospitals and much safer.
posted by...nagarjuna...july 22nd
Peanut Butter: Power-Packed Nutrition
peanut butter nutrition(HealthCastle.com) It turns out that mom had it right all along... a plain old peanut butter sandwich can be part of a healthy lunchbox meal. Portable, inexpensive and protein packed - pair a peanut butter sandwich with an apple and you've got a healthy lunch! Unfortunately, peanut butter has a bad reputation for being full of fat - so it's often crossed off the conscientious shopper's list.
It's no secret that peanut butter is a food to eat in moderation. Even Elvis discovered that too many of his beloved grilled peanut butter and banana sandwiches could widen the waistline. Because it's made from nuts, peanut butter is high in fat (even though most of it is healthy fat) and calories, so a little goes a long way. A one-ounce serving of peanut butter is one level tablespoon, which can be visually estimated as the tip of a woman's thumb.
Spreading Nutrition with Peanut Butter
What makes peanut butter a healthy choice? Not many other foods can boast peanut butter's versatility - it provides a dose of carbohydrates for an energy boost, bundled with the long-lasting satisfaction and full-feeling caused by protein and fat.
Even the fat in peanut butter is beneficial. Most of it is monounsaturated - heart-healthy fat that lowers total cholesterol and LDL (bad cholesterol), while boosting HDL (good cholesterol). Add the benefits of Vitamin E, fiber, niacin, phosphorus, and magnesium - all of which you'll also find in peanut butter - and you've got a simple but super-healthy food. With all these great qualities, no wonder peanut butter was trusted to fuel hungry soldiers as part of US Army rations during WWII.
Recently, there's been a lot of debate about whether "natural" peanut butter is better than the old stand-by. A recent study by the United States Department of Agriculture suggests that there is no reason outside of personal preference to recommend natural over regular peanut butter, since the testing showed an undetectable amount of trans fat in both samples. Samples tested represented eleven commercial peanut butter brands (regular and natural) in addition to freshly ground peanut paste. Both natural and regular peanut butter are healthy choices – as long as you are careful to stop spreading at one serving.
posted by...nagarjuna...july 22nd
It's no secret that peanut butter is a food to eat in moderation. Even Elvis discovered that too many of his beloved grilled peanut butter and banana sandwiches could widen the waistline. Because it's made from nuts, peanut butter is high in fat (even though most of it is healthy fat) and calories, so a little goes a long way. A one-ounce serving of peanut butter is one level tablespoon, which can be visually estimated as the tip of a woman's thumb.
Spreading Nutrition with Peanut Butter
What makes peanut butter a healthy choice? Not many other foods can boast peanut butter's versatility - it provides a dose of carbohydrates for an energy boost, bundled with the long-lasting satisfaction and full-feeling caused by protein and fat.
Even the fat in peanut butter is beneficial. Most of it is monounsaturated - heart-healthy fat that lowers total cholesterol and LDL (bad cholesterol), while boosting HDL (good cholesterol). Add the benefits of Vitamin E, fiber, niacin, phosphorus, and magnesium - all of which you'll also find in peanut butter - and you've got a simple but super-healthy food. With all these great qualities, no wonder peanut butter was trusted to fuel hungry soldiers as part of US Army rations during WWII.
Recently, there's been a lot of debate about whether "natural" peanut butter is better than the old stand-by. A recent study by the United States Department of Agriculture suggests that there is no reason outside of personal preference to recommend natural over regular peanut butter, since the testing showed an undetectable amount of trans fat in both samples. Samples tested represented eleven commercial peanut butter brands (regular and natural) in addition to freshly ground peanut paste. Both natural and regular peanut butter are healthy choices – as long as you are careful to stop spreading at one serving.
posted by...nagarjuna...july 22nd
Health Benefits of Walnuts
health benefits of walnuts heart omega 3(HealthCastle.com) Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.
More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.
FDA Approved Health Claim for Walnuts
In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). These seven nuts were approved as they are the only kinds that contain less than 4g of saturated fats per 50g.
In response to a petition filed by the California Walnut Commission, the FDA further endorsed the health benefits of walnuts by approving the following health claim in March 2004.
posted by...nagarjuna..july 22nd
More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.
FDA Approved Health Claim for Walnuts
In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). These seven nuts were approved as they are the only kinds that contain less than 4g of saturated fats per 50g.
In response to a petition filed by the California Walnut Commission, the FDA further endorsed the health benefits of walnuts by approving the following health claim in March 2004.
posted by...nagarjuna..july 22nd
Health Benefits of Nuts
health benefits of nuts heart omega 3Health Benefits of Nuts? Absolutely!
(HealthCastle.com) Most people think that nuts are high in calories and fat... and they are right! Nuts are quite calorically dense. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, nuts can definitely be a part of a healthy diet.
Researchers found that people who eat nuts regularly have lower risks of heart disease. In 1996, the Iowa Women's Healthy Study found that women who ate nuts >4 times a week were 40% less likely to die of heart disease. Two years later, another study conducted by the Harvard School of Public Health found a similar result in another group of women subjects. Furthermore, potential heart health benefits of nuts were also found among men. In 2002, the Physician's Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death.
Go Nuts
Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.
In 2003, the FDA approved the following health claim for 7 kinds of nuts
"Scientific evidence suggests but does not prove that eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."
The best approach is to reap the health benefits of eating nuts but not add excessive calories to your daily intake. So instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats and limit your intake of these tasty treats to 1 to 2 oz per day . For instance, instead of adding chocolate chips when making cookies, sprinkle on some nuts. Or instead of making a deli meat sandwich, try a nut butter toast.
posted by..nagarjuna..july 22nd
(HealthCastle.com) Most people think that nuts are high in calories and fat... and they are right! Nuts are quite calorically dense. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, nuts can definitely be a part of a healthy diet.
Researchers found that people who eat nuts regularly have lower risks of heart disease. In 1996, the Iowa Women's Healthy Study found that women who ate nuts >4 times a week were 40% less likely to die of heart disease. Two years later, another study conducted by the Harvard School of Public Health found a similar result in another group of women subjects. Furthermore, potential heart health benefits of nuts were also found among men. In 2002, the Physician's Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death.
Go Nuts
Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.
In 2003, the FDA approved the following health claim for 7 kinds of nuts
"Scientific evidence suggests but does not prove that eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."
The best approach is to reap the health benefits of eating nuts but not add excessive calories to your daily intake. So instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats and limit your intake of these tasty treats to 1 to 2 oz per day . For instance, instead of adding chocolate chips when making cookies, sprinkle on some nuts. Or instead of making a deli meat sandwich, try a nut butter toast.
posted by..nagarjuna..july 22nd
Flaxseed vs. Flaxseed Oil Pills:
which one is better?
heart smart diet healthy nutrition
Written by Gloria Tsang, RD
Published in Aug 2006; Updated in May 2008
(HealthCastle.com) Its high content of alpha-linolenic acids has made the ancient flaxseed our modern miracle food. Derived from the plant source, flaxseed offers a vegetarian alternative to provide omega 3 fatty acid. Flaxseed has been shown in many studies to offer heart-healthy benefits by lowering total cholesterol and Low-density Lipoprotein (LDL) cholesterol (the bad cholesterol) levels. Flaxseed may also help lower triglycerides and blood pressure, as well as help keep platelets from becoming sticky therefore reducing the risk of a heart attack.
Flaxseed vs. Flaxseed Oil Pills? Choose Flaxseed.
* Flaxseed has anti-cancerous lignan
Flaxseed oil pills provide a concentrated source of alpha-linolenic acids. However, it does not contain other beneficial ingredients such as fiber and lignan found in the actual flaxseed. Lignan is a type of antioxidant phytoestrogen. Research revealed that lignan in flaxseed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.
* Flaxseed oil pills have high concentration of alpha-linolenic acids, which are linked to prostate cancer
Although still controversial, high intake of alpha-linolenic acids has been linked to higher risk of prostate cancer. Since alpha-linolenic acids is an essential nutrient and cannot be produced by the body, eliminating it from the diet is not recommended. Hence, flaxseed offers a safer option in men as it contains fewer alpha-linolenic acids than flaxseed oil. Until more is known, men who are not vegetarians are recommended to choose fish source for heart-healthy omega 3 instead of plant-sourced alpha-linolenic acids.
How much Flaxseed?
There is no clear recommendation of how much flaxseed one should take to reap the heart-healthy benefits. Most studies investigated the doses between 10 to 50 grams of raw, ground flaxseed. Some studies reported that an intake of 45 g of flaxseed has laxative effects.
Who should not take flaxseed products?
It is recommended to always speak to your doctor before starting any new dietary supplements. The Natural Standard Research Collaboration cautions the following individuals to speak to your doctor before taking flaxseed products. These include people with bleeding disorders and type 2 diabetes, pregnant women and women with hormone-sensitive conditions such as endometriosis, as well as men at risk of prostate cancer.
posted by...nagarjuna..july 22nd
heart smart diet healthy nutrition
Written by Gloria Tsang, RD
Published in Aug 2006; Updated in May 2008
(HealthCastle.com) Its high content of alpha-linolenic acids has made the ancient flaxseed our modern miracle food. Derived from the plant source, flaxseed offers a vegetarian alternative to provide omega 3 fatty acid. Flaxseed has been shown in many studies to offer heart-healthy benefits by lowering total cholesterol and Low-density Lipoprotein (LDL) cholesterol (the bad cholesterol) levels. Flaxseed may also help lower triglycerides and blood pressure, as well as help keep platelets from becoming sticky therefore reducing the risk of a heart attack.
Flaxseed vs. Flaxseed Oil Pills? Choose Flaxseed.
* Flaxseed has anti-cancerous lignan
Flaxseed oil pills provide a concentrated source of alpha-linolenic acids. However, it does not contain other beneficial ingredients such as fiber and lignan found in the actual flaxseed. Lignan is a type of antioxidant phytoestrogen. Research revealed that lignan in flaxseed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.
* Flaxseed oil pills have high concentration of alpha-linolenic acids, which are linked to prostate cancer
Although still controversial, high intake of alpha-linolenic acids has been linked to higher risk of prostate cancer. Since alpha-linolenic acids is an essential nutrient and cannot be produced by the body, eliminating it from the diet is not recommended. Hence, flaxseed offers a safer option in men as it contains fewer alpha-linolenic acids than flaxseed oil. Until more is known, men who are not vegetarians are recommended to choose fish source for heart-healthy omega 3 instead of plant-sourced alpha-linolenic acids.
How much Flaxseed?
There is no clear recommendation of how much flaxseed one should take to reap the heart-healthy benefits. Most studies investigated the doses between 10 to 50 grams of raw, ground flaxseed. Some studies reported that an intake of 45 g of flaxseed has laxative effects.
Who should not take flaxseed products?
It is recommended to always speak to your doctor before starting any new dietary supplements. The Natural Standard Research Collaboration cautions the following individuals to speak to your doctor before taking flaxseed products. These include people with bleeding disorders and type 2 diabetes, pregnant women and women with hormone-sensitive conditions such as endometriosis, as well as men at risk of prostate cancer.
posted by...nagarjuna..july 22nd
Benefits of Flax seed in Heart Disease and Cholesterol Lowering heart smart diet healthy nutrition
Benefits of Flax seed
(HealthCastle.com) Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.
flax seed health benefits
Other Benefits of Flax seed
Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.
Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.
Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking.
posted by...nagarjuna...july 22nd
(HealthCastle.com) Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.
flax seed health benefits
Other Benefits of Flax seed
Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.
Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.
Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking.
posted by...nagarjuna...july 22nd
5 Super Foods: the Next Generation
(HealthCastle.com) Garlic, broccoli, soy, peanuts and salmon: These were the top five super foods a decade ago. After 10 years of new scientific discoveries, which food stays on the list and which foods are the rising stars?
Top 5 Super Foods - picked by Dietitians
1.
Walnuts
super foodsWalnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and omega 3 fatty acids. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. In March 2004, the FDA endorsed the health benefits of walnuts by approving its heart health claim.
super foodsFor more details, read Health Benefits of Walnuts
2.
Flax Seed
Derived from the plant source, flax seed offers a vegetarian alternative to provide omega 3 fatty acid. Flax seed has been shown in many studies to offer heart-healthy benefits. In addition, flax seed also contain other beneficial ingredients such as fiber and lignan, a type of antioxidant phytoestrogen. Research revealed that lignan in flax seed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention.
super foods For more details, read Flaxseed vs. Flaxseed Oil
3.
Pomegranate
super foodsPomegranate has quickly become one of the most talked about super foods in the past two years. Pomegranate fruits contain polyphenols, tannins and anthocyanins, which are all beneficial antioxidants. On the other hand, pomegranate juice contains high levels of antioxidants - higher than most other fruit juices, red wine or tea. Preliminary evidence suggested that drinking concentrated pomegranate juice may reduce cholesterol. It was further suggested that drinking a glass of pomegranate juice a day for one year reduced blood pressure (particularly systolic pressure) and slowed down low density lipoprotein or LDL cholesterol (the bad cholesterol) oxidation.
Many studies so far were small, thus more research is needed to fully evaluate the possible health benefits of pomegranate. Pomegranate juice is generally safe to drink. Most studies have administered a daily helping of 1.5 ounces (45 milliliters) of pomegranate juice with no significant side effects.
super foods For more details, read Pomegranate Juice helps fight Heart Disease among Diabetics
4.
Salmon
super foodsSalmon is a perfect food to substitute meats. It is a good source of protein and omega 3 fatty acids. With more than a decade of solid supporting scientific evidence, no wonder salmon stays on the top five super food list! In 2002, the American Heart Association recommended eating at least two servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.
super foodsFor more details, read Eating Salmon helps lower your blood cholesterol
5.
Dark Greens
super foodsDark green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans etc are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories, making them perfect foods to keep your heart healthy and your waistline slim. The new diet recommendation made by the American Heart Association recommends eating at least 4 servings of vegetables a day from a variety source.
posted by..nagarjuna..july 22nd
Top 5 Super Foods - picked by Dietitians
1.
Walnuts
super foodsWalnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and omega 3 fatty acids. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. In March 2004, the FDA endorsed the health benefits of walnuts by approving its heart health claim.
super foodsFor more details, read Health Benefits of Walnuts
2.
Flax Seed
Derived from the plant source, flax seed offers a vegetarian alternative to provide omega 3 fatty acid. Flax seed has been shown in many studies to offer heart-healthy benefits. In addition, flax seed also contain other beneficial ingredients such as fiber and lignan, a type of antioxidant phytoestrogen. Research revealed that lignan in flax seed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention.
super foods For more details, read Flaxseed vs. Flaxseed Oil
3.
Pomegranate
super foodsPomegranate has quickly become one of the most talked about super foods in the past two years. Pomegranate fruits contain polyphenols, tannins and anthocyanins, which are all beneficial antioxidants. On the other hand, pomegranate juice contains high levels of antioxidants - higher than most other fruit juices, red wine or tea. Preliminary evidence suggested that drinking concentrated pomegranate juice may reduce cholesterol. It was further suggested that drinking a glass of pomegranate juice a day for one year reduced blood pressure (particularly systolic pressure) and slowed down low density lipoprotein or LDL cholesterol (the bad cholesterol) oxidation.
Many studies so far were small, thus more research is needed to fully evaluate the possible health benefits of pomegranate. Pomegranate juice is generally safe to drink. Most studies have administered a daily helping of 1.5 ounces (45 milliliters) of pomegranate juice with no significant side effects.
super foods For more details, read Pomegranate Juice helps fight Heart Disease among Diabetics
4.
Salmon
super foodsSalmon is a perfect food to substitute meats. It is a good source of protein and omega 3 fatty acids. With more than a decade of solid supporting scientific evidence, no wonder salmon stays on the top five super food list! In 2002, the American Heart Association recommended eating at least two servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.
super foodsFor more details, read Eating Salmon helps lower your blood cholesterol
5.
Dark Greens
super foodsDark green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans etc are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories, making them perfect foods to keep your heart healthy and your waistline slim. The new diet recommendation made by the American Heart Association recommends eating at least 4 servings of vegetables a day from a variety source.
posted by..nagarjuna..july 22nd
UK sets Salt Reduction Targets for Packaged Foods
Written by Gloria Tsang, RD
last updated: March 2006
low sodium salt diet high blood pressureUK leads the pack in promoting Sodium Reduction!
Since October 2003, the Food Standards Agency (FSA) of the United Kingdom has been working on educating the public about salt reduction. Their goal is to achieve an average population salt intake target of 6g per day by 2010. On March 21, 2006, the FSA published voluntary salt reduction targets for food manufacturers and retailers to further encourage a reduction in the amount of salt in a wide range of processed foods.
In the salt targets document, FSA specifically limits the amount of salt per 100 g of an array of packaged foods such as meat, canned soup, sauces, and even take-outs. These targets definitely help push the whole food industry in UK to lower the use of salt in manufacturing their packaged foods.
Where do you find Sodium?
Hiding your salt shaker is not enough to cut back on sodium as 75% of our salt intake comes from packaged foods alone!
Packaged Foods high in Sodium
* canned soup
* canned vegetables and beans
* frozen dinners
* cup noodles/soup-to-go
* frozen pizza
* sauce, marinade & dressings
* breakfast cereal
* processed meats such as bacon, ham & sausages
* smoked/cured fish and meat
* crackers & cookies
What is the sodium recommendation in the US?
The sodium recommendation made by the National High Blood Pressure Education Program NHBPEP is less than 2400 mg per day (~1 tsp of salt). This recommendation is consistent with the UK's 6 g salt target (1 g salt roughly = 400 mg sodium). The Dietary Guidelines suggested an even stricter amount of 2,300 mg daily. For people with heart disease, the American Heart Association recommended not more than 2,000 mg of sodium intake per day.
How do you cut back on Sodium?
The good news is - you can cut down on sodium by simply switching from processed foods to fresh foods. In addition, always look for the low-sodium versions of the packaged food.
* choose fresh or frozen vegetables instead of canned
* choose low-sodium broth and soup
* limit cured meats or foods packed in brine; choose fresh meats instead
* limit instant foods such as instant rice & noodles as well as frozen dinners
* rinse and drain canned foods such as canned vegetables if possible
Furthermore, look out for any form of the word "sodium" on the ingredient list. Additives such as sodium chloride, sodium citrate, sodium bicarbonate are a few examples of hidden sodium found in packaged foods.
posted by...nagarjuna..july 22nd
last updated: March 2006
low sodium salt diet high blood pressureUK leads the pack in promoting Sodium Reduction!
Since October 2003, the Food Standards Agency (FSA) of the United Kingdom has been working on educating the public about salt reduction. Their goal is to achieve an average population salt intake target of 6g per day by 2010. On March 21, 2006, the FSA published voluntary salt reduction targets for food manufacturers and retailers to further encourage a reduction in the amount of salt in a wide range of processed foods.
In the salt targets document, FSA specifically limits the amount of salt per 100 g of an array of packaged foods such as meat, canned soup, sauces, and even take-outs. These targets definitely help push the whole food industry in UK to lower the use of salt in manufacturing their packaged foods.
Where do you find Sodium?
Hiding your salt shaker is not enough to cut back on sodium as 75% of our salt intake comes from packaged foods alone!
Packaged Foods high in Sodium
* canned soup
* canned vegetables and beans
* frozen dinners
* cup noodles/soup-to-go
* frozen pizza
* sauce, marinade & dressings
* breakfast cereal
* processed meats such as bacon, ham & sausages
* smoked/cured fish and meat
* crackers & cookies
What is the sodium recommendation in the US?
The sodium recommendation made by the National High Blood Pressure Education Program NHBPEP is less than 2400 mg per day (~1 tsp of salt). This recommendation is consistent with the UK's 6 g salt target (1 g salt roughly = 400 mg sodium). The Dietary Guidelines suggested an even stricter amount of 2,300 mg daily. For people with heart disease, the American Heart Association recommended not more than 2,000 mg of sodium intake per day.
How do you cut back on Sodium?
The good news is - you can cut down on sodium by simply switching from processed foods to fresh foods. In addition, always look for the low-sodium versions of the packaged food.
* choose fresh or frozen vegetables instead of canned
* choose low-sodium broth and soup
* limit cured meats or foods packed in brine; choose fresh meats instead
* limit instant foods such as instant rice & noodles as well as frozen dinners
* rinse and drain canned foods such as canned vegetables if possible
Furthermore, look out for any form of the word "sodium" on the ingredient list. Additives such as sodium chloride, sodium citrate, sodium bicarbonate are a few examples of hidden sodium found in packaged foods.
posted by...nagarjuna..july 22nd
Low Sodium Diet:
How to cut back on Sodium
low sodium diet high blood pressure dash(HealthCastle.com) To lower the risk of high blood pressure and other heart diseases, the Dietary Guidelines for Americans 2005 updated its guideline on sodium based on the DASH diet. The DASH Diet (Dietary Approaches to Stop Hypertension) was tested and established by the National Heart, Lung and Blood Institute NHLBI. It recommends limiting salt and sodium intake to control blood pressure.
The sodium recommendation made by the Federal Government's National High Blood Pressure Education Program NHBPEP is less than 2400 mg per day (~1 tsp of salt). The Dietary Guidelines suggested an even stricter amount of 2,300 mg daily. For people with heart disease, the American Heart Association recommended not more than 2,000 mg of sodium intake per day.
Where do you find Sodium?
Hiding your salt shaker is not enough to cut back on sodium as 75% of our salt intake comes from packaged foods alone!
Processed Foods High in Sodium
* canned soup
* canned vegetables and beans
* frozen dinners
* cup noodles or instant noodles/ramen
* frozen pizza
* sauce, marinade & dressings
* breakfast bagel and pancake mix
* processed meats such as bacon, ham & sausages
* smoked/cured fish and meat
* crackers & cookies
How do you cut back on Sodium?
The good news is - you can cut down on sodium by simply switching from processed foods to fresh foods. In addition, always look for the low-sodium versions of the packaged food.
* choose fresh or frozen vegetables instead of canned
* choose low-sodium broth and soup
* limit cured meats or foods packed in brine; choose fresh meats instead
* limit instant foods such as instant rice & noodles as well as frozen dinners
* rinse and drain canned foods such as canned vegetables if possible
Furthermore, look out for any form of the word "sodium" on the ingredient list. Additives such as sodium chloride, sodium citrate, sodium bicarbonate are a few examples of hidden sodium found in packaged foods.
Understanding Sodium terms
* Sodium Free - Less than 5mg per serving
* Low Sodium - 140mg or less per serving
* Very Low Sodium - 35mg or less per serving
* Reduced or Less Sodium - At least 25% less per serving than reference food
* Light in Sodium - If food is "Low Calorie" and "Low Fat" and sodium is reduced by at least 50%
posted by...nagarjuna...july 22nd..
low sodium diet high blood pressure dash(HealthCastle.com) To lower the risk of high blood pressure and other heart diseases, the Dietary Guidelines for Americans 2005 updated its guideline on sodium based on the DASH diet. The DASH Diet (Dietary Approaches to Stop Hypertension) was tested and established by the National Heart, Lung and Blood Institute NHLBI. It recommends limiting salt and sodium intake to control blood pressure.
The sodium recommendation made by the Federal Government's National High Blood Pressure Education Program NHBPEP is less than 2400 mg per day (~1 tsp of salt). The Dietary Guidelines suggested an even stricter amount of 2,300 mg daily. For people with heart disease, the American Heart Association recommended not more than 2,000 mg of sodium intake per day.
Where do you find Sodium?
Hiding your salt shaker is not enough to cut back on sodium as 75% of our salt intake comes from packaged foods alone!
Processed Foods High in Sodium
* canned soup
* canned vegetables and beans
* frozen dinners
* cup noodles or instant noodles/ramen
* frozen pizza
* sauce, marinade & dressings
* breakfast bagel and pancake mix
* processed meats such as bacon, ham & sausages
* smoked/cured fish and meat
* crackers & cookies
How do you cut back on Sodium?
The good news is - you can cut down on sodium by simply switching from processed foods to fresh foods. In addition, always look for the low-sodium versions of the packaged food.
* choose fresh or frozen vegetables instead of canned
* choose low-sodium broth and soup
* limit cured meats or foods packed in brine; choose fresh meats instead
* limit instant foods such as instant rice & noodles as well as frozen dinners
* rinse and drain canned foods such as canned vegetables if possible
Furthermore, look out for any form of the word "sodium" on the ingredient list. Additives such as sodium chloride, sodium citrate, sodium bicarbonate are a few examples of hidden sodium found in packaged foods.
Understanding Sodium terms
* Sodium Free - Less than 5mg per serving
* Low Sodium - 140mg or less per serving
* Very Low Sodium - 35mg or less per serving
* Reduced or Less Sodium - At least 25% less per serving than reference food
* Light in Sodium - If food is "Low Calorie" and "Low Fat" and sodium is reduced by at least 50%
posted by...nagarjuna...july 22nd..
Potassium and High Blood Pressure
potassium High Blood PressureNot Just Sodium, but also Potassium
(HealthCastle.com) Many of us are aware of sodium restriction to manage high blood pressure. It was not until 2005 when the updated Dietary Guidelines for Americans drew much attention to potassium having beneficial effects on high blood pressure.
One of the key recommendations from the guidelines is to "consume potassium-rich foods, such as fruits and vegetables".
The guidelines reignited public interest in a well-known diet called the DASH Diet (Dietary Approaches to Stop Hypertension). The DASH diet, established by the National Heart, Lung and Blood Institute NHLBI, recommends limiting sodium intake to control blood pressure. In addition, it also recognizes the roles of 3 other minerals in controlling blood pressure - calcium, magnesium and potassium.
Potassium and High Blood Pressure
The benefit of potassium on blood pressure was confirmed by the Third National Health and Nutritional Examination Survey (NHANES III). Published in the Archives of Internal Medicine in February 2001, data on more than 17,000 adults indicated that adequate potassium intake from fruits and vegetables can lower blood pressure. Results showed that a diet with 8.5 daily servings of fruits & vegetables (providing 4,100 mg of potassium) lowered blood pressure by 7.2/2.8 mmHg (systolic/diastolic) in people diagnosed with high blood pressured, compared to a diet providing only 3.5 servings of fruits & vegetables (providing 1,700 mg of potassium). A study published in the January 2009 issue of the Archives of Internal Medicine also showed that people with a low sodium-to-potassium ratio (low sodium, high potassium) are less likely to experience heart diseases.
posted by...nagarjuna..july 22nd
(HealthCastle.com) Many of us are aware of sodium restriction to manage high blood pressure. It was not until 2005 when the updated Dietary Guidelines for Americans drew much attention to potassium having beneficial effects on high blood pressure.
One of the key recommendations from the guidelines is to "consume potassium-rich foods, such as fruits and vegetables".
The guidelines reignited public interest in a well-known diet called the DASH Diet (Dietary Approaches to Stop Hypertension). The DASH diet, established by the National Heart, Lung and Blood Institute NHLBI, recommends limiting sodium intake to control blood pressure. In addition, it also recognizes the roles of 3 other minerals in controlling blood pressure - calcium, magnesium and potassium.
Potassium and High Blood Pressure
The benefit of potassium on blood pressure was confirmed by the Third National Health and Nutritional Examination Survey (NHANES III). Published in the Archives of Internal Medicine in February 2001, data on more than 17,000 adults indicated that adequate potassium intake from fruits and vegetables can lower blood pressure. Results showed that a diet with 8.5 daily servings of fruits & vegetables (providing 4,100 mg of potassium) lowered blood pressure by 7.2/2.8 mmHg (systolic/diastolic) in people diagnosed with high blood pressured, compared to a diet providing only 3.5 servings of fruits & vegetables (providing 1,700 mg of potassium). A study published in the January 2009 issue of the Archives of Internal Medicine also showed that people with a low sodium-to-potassium ratio (low sodium, high potassium) are less likely to experience heart diseases.
posted by...nagarjuna..july 22nd
Over-dressing Your Food Adds a Ton of Extra Calories
(HealthCastle.com) These days, there are lots of options for "dressing-up" your favorite foods. Maybe you like creamy sauces, dressings, and dips - just to add a little extra taste. But be careful - you could be adding a ton of extra calories, fat, and sodium to your daily diet, without even realizing it.
Healthy Foods You May be Over-dressing
1. dressing sauce caloriesBaked potato: A baked potato is a good, healthy accompaniment to any meal, right? Well, yes - as long as you stick to eating just the potato.
One medium baked potato has 168 calories, 0 fat, and 14 mg sodium. But, add a tablespoon each of sour cream and bacon bits, and that balloons to a total of 227 calories, 4 g fat, and 144 mg sodium!
2. dressing sauce caloriesSalad: Salad has a well-earned reputation as being a light, healthy meal - and if you're using the right kind of dressing, it can be. But if you're telling yourself a Caesar salad is a light lunch, you might want to think again.
Two cups of shredded romaine lettuce have only 16 calories, 0 fat, and 8 mg sodium. But, add 2 tablespoons of Caesar dressing (a conservative amount), and your salad now has 160 calories, a scary 17 g fat, and an incredible 325 mg sodium! Croutons can add almost another 50 calories, 2 g fat, and 124 mg sodium.
3. dressing sauce caloriesPasta: Pasta can be healthy, filling, and wholesome - especially if you choose a whole grain variety. But drown your pasta in alfredo sauce and you've added way more than just good taste.
One cup of whole wheat pasta has 176 calories, 1g fat, and 4mg sodium. But add a serving (1/4 cup) of alfredo sauce, and suddenly your pasta has 286 calories, 11 g fat, and 364 mg sodium! Topping it off with a tablespoon of parmesan cheese can add another 22 calories.
4. dressing sauce caloriesPopcorn: Air-popped popcorn is a really healthy snack - it's whole grain, and a 3-cup serving has only 90 calories, 1 g fat, and 2 mg sodium. Oil-popped or microwave popcorns usually have double the calories.
If you pop your popcorn in oil, then cover it with 2 tbsp melted butter, your healthy snack ends up packing in 370 calories, 32 g fat, and a whopping 455 mg sodium. Wow!
posted by...nagarjuna...july 22nd..
Healthy Foods You May be Over-dressing
1. dressing sauce caloriesBaked potato: A baked potato is a good, healthy accompaniment to any meal, right? Well, yes - as long as you stick to eating just the potato.
One medium baked potato has 168 calories, 0 fat, and 14 mg sodium. But, add a tablespoon each of sour cream and bacon bits, and that balloons to a total of 227 calories, 4 g fat, and 144 mg sodium!
2. dressing sauce caloriesSalad: Salad has a well-earned reputation as being a light, healthy meal - and if you're using the right kind of dressing, it can be. But if you're telling yourself a Caesar salad is a light lunch, you might want to think again.
Two cups of shredded romaine lettuce have only 16 calories, 0 fat, and 8 mg sodium. But, add 2 tablespoons of Caesar dressing (a conservative amount), and your salad now has 160 calories, a scary 17 g fat, and an incredible 325 mg sodium! Croutons can add almost another 50 calories, 2 g fat, and 124 mg sodium.
3. dressing sauce caloriesPasta: Pasta can be healthy, filling, and wholesome - especially if you choose a whole grain variety. But drown your pasta in alfredo sauce and you've added way more than just good taste.
One cup of whole wheat pasta has 176 calories, 1g fat, and 4mg sodium. But add a serving (1/4 cup) of alfredo sauce, and suddenly your pasta has 286 calories, 11 g fat, and 364 mg sodium! Topping it off with a tablespoon of parmesan cheese can add another 22 calories.
4. dressing sauce caloriesPopcorn: Air-popped popcorn is a really healthy snack - it's whole grain, and a 3-cup serving has only 90 calories, 1 g fat, and 2 mg sodium. Oil-popped or microwave popcorns usually have double the calories.
If you pop your popcorn in oil, then cover it with 2 tbsp melted butter, your healthy snack ends up packing in 370 calories, 32 g fat, and a whopping 455 mg sodium. Wow!
posted by...nagarjuna...july 22nd..
Heart Association revises
Diet Recommendations
heart smart diet healthy nutrition
For the first time in history, the American Heart Association (AHA) has set a limit on trans fatty acid intake. Published on the web site of the Circulation Journal on June 19, this 16-page Diet and Lifestyle Recommendation report sets goals for heart disease risk reduction as well as practical suggestions for reaching those goals. This 2006 revision is meant to replace the old guidelines, which were released in 2000.
Summary of the new AHA Heart Diet Recommendations
Vegetables at least 4 servings a day
Fruits at least 4 servings a day
Grains choose whole grains, high fiber
Fish at least 2 servings a week
# Fats Aim: cholesterol: <300 mg
# trans fat: <1% of total kcal
# saturated fat: <7% of total kcal
Salt use little or no salt; aim at 2300 mg of sodium daily (~1 tsp of salt)
Sugar minimize sugary foods and drinks to < 5 servings a week
Alcohol limit alcohol intake to no more than 2 drinks a day for men, 1 drink a day for women
new guideline heart disease prevention american heart associationEditor's Note: New AHA Diet Recommendation is Overdue
This new diet recommendation is long overdue. The AHA released a new set of heart disease prevention guidelines one month ago in the same journal, suggesting that LDL cholesterol should be less than 100 mg/dL (2.6 mmol/L). However, no practical diet recommendations were made on how to achieve this level.
Heart Smart Diet
null
Find out if the Heart Smart Diet is right for you. Try a free diet profile now!
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This new recommendation is consistent with the 2005 Dietary Guidelines for Americans. One new recommendation made by AHA is to limit trans fat to less than one percent of total calories. For an average adult consuming a 2,000 kcal diet, that means no more than two grams of trans fat a day!
Coincidently, KFC was sued by the Center for Science in the Public Interest (CSPI) last week over their extensive use of frying oil containing trans fat. CSPI claimed that a three-piece meal at KFC contains a startling 15 grams of trans fat. That is seven times more than what AHA recommends!
posted by...nagarjuna....july 22nd/..
heart smart diet healthy nutrition
For the first time in history, the American Heart Association (AHA) has set a limit on trans fatty acid intake. Published on the web site of the Circulation Journal on June 19, this 16-page Diet and Lifestyle Recommendation report sets goals for heart disease risk reduction as well as practical suggestions for reaching those goals. This 2006 revision is meant to replace the old guidelines, which were released in 2000.
Summary of the new AHA Heart Diet Recommendations
Vegetables at least 4 servings a day
Fruits at least 4 servings a day
Grains choose whole grains, high fiber
Fish at least 2 servings a week
# Fats Aim: cholesterol: <300 mg
# trans fat: <1% of total kcal
# saturated fat: <7% of total kcal
Salt use little or no salt; aim at 2300 mg of sodium daily (~1 tsp of salt)
Sugar minimize sugary foods and drinks to < 5 servings a week
Alcohol limit alcohol intake to no more than 2 drinks a day for men, 1 drink a day for women
new guideline heart disease prevention american heart associationEditor's Note: New AHA Diet Recommendation is Overdue
This new diet recommendation is long overdue. The AHA released a new set of heart disease prevention guidelines one month ago in the same journal, suggesting that LDL cholesterol should be less than 100 mg/dL (2.6 mmol/L). However, no practical diet recommendations were made on how to achieve this level.
Heart Smart Diet
null
Find out if the Heart Smart Diet is right for you. Try a free diet profile now!
Advertisement
This new recommendation is consistent with the 2005 Dietary Guidelines for Americans. One new recommendation made by AHA is to limit trans fat to less than one percent of total calories. For an average adult consuming a 2,000 kcal diet, that means no more than two grams of trans fat a day!
Coincidently, KFC was sued by the Center for Science in the Public Interest (CSPI) last week over their extensive use of frying oil containing trans fat. CSPI claimed that a three-piece meal at KFC contains a startling 15 grams of trans fat. That is seven times more than what AHA recommends!
posted by...nagarjuna....july 22nd/..
Shopping and eating tips for lower fat eating
* Vegetable oils, lard, shortening and table fats like butter, margarine, mayonnaise, and salad dressing are high fat items. Buy less and use less. Choose fat-reduced brands whenever you can. When you cook and bake, reduce the amount of fat called for in recipes. Look for lower-fat recipes and ideas to reduce the fat in traditional recipes.
* Buy milk, cottage cheese, and yogurt that contains no more than 2% butterfat. The lower the fat, the better. Read more about Yogurt here.
* Buy lower fat cheese (15% B.F or less) for regular use and keep the richer cheese (30% or more) for special occasions.
* Buy the leanest cuts of meat and eat only the recommended portion sizes (~3oz per meal). Trim all visible fat from meat before cooking. Include more fish and legumes in your diet.
* When you cook meats, avoid adding extra fat. Use non-stick pans for stir-frying and use a little broth or juice to prevent sticking at the start of cooking.
* Reduce the amount of baked goodies and snack items that you buy. Choose lower fat cookie choices like: arrowroot biscuits; social tea biscuits; ginger snaps; sultana and newton-type cookies. Pretzels and popcorn are lower fat alternatives to chips, cheese flavored snacks or corn chips.
* Choose carefully in restaurants. Most restaurant chains have lower calorie, lower fat options from which to choose.
The value for total fat is a key piece of fat information on the label Although there is a lot of publicity given to the pros and cons of the various types of fat, it is becoming clear that the effects of the various types of fat aren't as simple and predictable as once thought. For this reason, total fat remains the most useful fat information. When comparing brands choose the lower fat product.
posted by..nagarjuna..july 22nd
* Buy milk, cottage cheese, and yogurt that contains no more than 2% butterfat. The lower the fat, the better. Read more about Yogurt here.
* Buy lower fat cheese (15% B.F or less) for regular use and keep the richer cheese (30% or more) for special occasions.
* Buy the leanest cuts of meat and eat only the recommended portion sizes (~3oz per meal). Trim all visible fat from meat before cooking. Include more fish and legumes in your diet.
* When you cook meats, avoid adding extra fat. Use non-stick pans for stir-frying and use a little broth or juice to prevent sticking at the start of cooking.
* Reduce the amount of baked goodies and snack items that you buy. Choose lower fat cookie choices like: arrowroot biscuits; social tea biscuits; ginger snaps; sultana and newton-type cookies. Pretzels and popcorn are lower fat alternatives to chips, cheese flavored snacks or corn chips.
* Choose carefully in restaurants. Most restaurant chains have lower calorie, lower fat options from which to choose.
The value for total fat is a key piece of fat information on the label Although there is a lot of publicity given to the pros and cons of the various types of fat, it is becoming clear that the effects of the various types of fat aren't as simple and predictable as once thought. For this reason, total fat remains the most useful fat information. When comparing brands choose the lower fat product.
posted by..nagarjuna..july 22nd
Every day ways to cut back on fat
cut fat The amount of fat you eat will vary from day to day. Some meals and some days will be higher in fat. That's okay. Even high fat meals can be in keeping with healthy eating as long as you balance higher fat meals or days with some lower fat meals or days.
It is the average intake of fat over the course of weeks and months that is important, not the fat content of every food and meal you eat.
Ways to Cut Fat
Scenario: You drink 1 glass of whole/homo milk a day.
Action: Switch to 1% milk and cut out 6g of fat.
Scenario: When you make a sandwich you butter or spread margarine lightly on the bread and use mayonnaise with the filling as well.
Action: Omit the butter on the sandwich and cut out 4g of fat (1 tsp. of butter/margarine). Use light mayonnaise, instead or regular mayonnaise and cut out an additional 6g of fat.
Scenario: You buy lean meat but you like a generous portion......about 6oz of cooked meat for dinner.
Action: Reduce the portion size to the recommended 3 oz and cut out about 9g of fat for beef, pork and lamb and 5g of fat for poultry.
Scenario: You only drink 2 cups of coffee a day but you like double cream in both.
Action: Switch to 2% milk and cut out about 6g of fat. Think about what this means if you drink more than 2 cups of coffee!
Scenario: Everyone at your house loves pizza and you order one in once a week.
Action: Choose a vegetarian pizza with single cheese instead of pizza with the "works" and extra cheese, and cut out 13g of fat for every 2 slices.
Scenario: You like a croissant sandwich for lunch.
Action: Choose almost any other bun and cut out at least 9g of fat!
posted by...nagarjuna...july 22nd..
It is the average intake of fat over the course of weeks and months that is important, not the fat content of every food and meal you eat.
Ways to Cut Fat
Scenario: You drink 1 glass of whole/homo milk a day.
Action: Switch to 1% milk and cut out 6g of fat.
Scenario: When you make a sandwich you butter or spread margarine lightly on the bread and use mayonnaise with the filling as well.
Action: Omit the butter on the sandwich and cut out 4g of fat (1 tsp. of butter/margarine). Use light mayonnaise, instead or regular mayonnaise and cut out an additional 6g of fat.
Scenario: You buy lean meat but you like a generous portion......about 6oz of cooked meat for dinner.
Action: Reduce the portion size to the recommended 3 oz and cut out about 9g of fat for beef, pork and lamb and 5g of fat for poultry.
Scenario: You only drink 2 cups of coffee a day but you like double cream in both.
Action: Switch to 2% milk and cut out about 6g of fat. Think about what this means if you drink more than 2 cups of coffee!
Scenario: Everyone at your house loves pizza and you order one in once a week.
Action: Choose a vegetarian pizza with single cheese instead of pizza with the "works" and extra cheese, and cut out 13g of fat for every 2 slices.
Scenario: You like a croissant sandwich for lunch.
Action: Choose almost any other bun and cut out at least 9g of fat!
posted by...nagarjuna...july 22nd..
Confused about Milk Products?
Confused about Milk Products?
Written by Gloria Tsang, RD
Published in March 2006
percent milk fat %(HealthCastle.com) A mother of an 18-month old toddler wrote to us after reading our recent yogurt comparison article. She is aware that her toddler needs whole milk dairy products. However when she went out to shop for yogurt, she found numerous products labeled "low fat" or "fat-free" but could not find any that labeled "whole milk".
Check % MF (percent Milk Fat) on labels
Milk
% MF
Fat (g)
per cup
Whole
> 3.25 %
8 g
2% (Reduced-fat)
2 %
5 g
1% (Low-fat)
1 %
2.5 g
Skim (Non-fat)
< 0.5 %
< 0.5g
posted by...nagarjuna...july22nd
Written by Gloria Tsang, RD
Published in March 2006
percent milk fat %(HealthCastle.com) A mother of an 18-month old toddler wrote to us after reading our recent yogurt comparison article. She is aware that her toddler needs whole milk dairy products. However when she went out to shop for yogurt, she found numerous products labeled "low fat" or "fat-free" but could not find any that labeled "whole milk".
Check % MF (percent Milk Fat) on labels
Milk
% MF
Fat (g)
per cup
Whole
> 3.25 %
8 g
2% (Reduced-fat)
2 %
5 g
1% (Low-fat)
1 %
2.5 g
Skim (Non-fat)
< 0.5 %
< 0.5g
posted by...nagarjuna...july22nd
Cooking Oil: How to choose a good one
All manufacturers claim their own cooking oil is the best! Canola oil, olive oil, sunflower oil, butter, margarine and even virgin coconut oil each has its supporters. Before we conclude the best cooking oil(s), let's look at the essential - Fats 101. We classified the following fats as "good fats" and "bad fats" based on their heart-smart values: their ability to raise or lower total and LDL cholesterol.
| The Bad Fats | |
| Saturated Fats | Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). |
| Trans Fats | Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol). |
| The Good Fats | |
| Monounsaturated Fats | Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol). |
| Polyunsaturated Fats | Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group. |
Therefore, based on the above classification, the "ideal" cooking oil should contain higher amount of monounsaturated and polyunsaturated fats and with minimal or no saturated fats and trans fats.
posted by...nagarjuna...july 22nd
A Look at Fat Substitutes
The war on fat in the past decades drove food manufacturers to replace fat in many food items. One way is to continue providing the creamy texture and quality of fat but not its caloric content by using fat substitutes.
Fat substitutes can be divided into 3 categories:
Sugar-based fat substitutes: e.g. dextrins, maltodextrins, modified food starches, cellulose and various gums.
They are the ancestors of fat substitutes, which entered the market in 1960s and are still the most widely used. They are able to replace fat's bulkiness and moistness, but are unable to replace fat's cooking qualities. While 1 gram of fat yields 9 kcal, these sugar-based substitutes only yield 1-4 kcal per gram.
Protein-based fat substitutes: Simpless by NutraSweet Company
They are extracted from whey protein concentrate of proteins from egg whites and milk. First appeared in the market in late 80s, protein-based substitutes yield 4 kcal per gram but are unable to withstand high heat.
Fat-based fat substitutes: Olestra
Olestra cannot be broken down by the body for absorption and therefore passes through the GI unaltered and provides no calories. It produces the mouthfeel of real fat and can withstand high heat.
Concerns have been raised on its possible side effects and its interaction with other nutrient absorption. As it cannot be digested, Olestra can cause abdominal cramps and diarrhea. On the other, Olestra inhibits fat-soluble vitamins (Vit A, D, E and K) and carotenoids. Manufacturers promised to fortify food products with the fat-soluble vitamins.
As limited studies have been conducted in children, teens and elderly on the effect of olestra, it is not recommended for consumption by these populations until more comprehensive researches have been performed.
posted by...nagarjuna...july 22nd
Health, Medical and Wellness Resources
Medline Plus - Top knotch resource for health information, includes a health encyclopedia and searchable links for drugs and supplements
Memorial Sloan-Kettering Cancer Center - Quality science-based review of herbal products, complete with references.
Medscape: - Excellent site focused on the practice of medicine, and the industries relating to that practice.
Berkeley Wellness Letter - Reliable Information on health related issues
Mayo Clinic - Good for mainstream questions, reliable but limited resources on alternative medicine
WebMD - News Articles, presents cutting edge possibilities, but unclear what you should do about it. Be careful with advertisements. They are linked to key words in the articles. Their presence does NOT indicate any endorsement but they might lure the curious toward unsubstantiated product use.
HealthLine: Searchable references & learning centers
posted by
sathish D
Memorial Sloan-Kettering Cancer Center - Quality science-based review of herbal products, complete with references.
Medscape: - Excellent site focused on the practice of medicine, and the industries relating to that practice.
Berkeley Wellness Letter - Reliable Information on health related issues
Mayo Clinic - Good for mainstream questions, reliable but limited resources on alternative medicine
WebMD - News Articles, presents cutting edge possibilities, but unclear what you should do about it. Be careful with advertisements. They are linked to key words in the articles. Their presence does NOT indicate any endorsement but they might lure the curious toward unsubstantiated product use.
HealthLine: Searchable references & learning centers
posted by
sathish D
Food Safety & Defense
November 2006
PDF Version
One of the most thorough and effective food safety and defense systems in the world is the U.S. government, which performs the following chief functions:
Establishment of Safety Standards
Monitoring and Inspection
Enforcement
Tracking Food Safety Problems
Protecting the Food Supply
posted by
sathish D
PDF Version
One of the most thorough and effective food safety and defense systems in the world is the U.S. government, which performs the following chief functions:
Establishment of Safety Standards
Monitoring and Inspection
Enforcement
Tracking Food Safety Problems
Protecting the Food Supply
posted by
sathish D
NUTRITION GUIDELINES FOR PEOPLE WITH HIV
First, eat more. Extra muscle weight will help you fight HIV. This is very important. Many people want to lose weight, but for people with HIV, it can be dangerous.
Make sure you eat plenty of protein and starches, with moderate amounts of fat.
Protein helps build and maintain your muscles. Meats, fish, beans, nuts, and seeds are good sources.
Carbohydrates give you energy. Complex carbohydrates come from grains, cereals, vegetables, and fruits. They are a “time release” energy source and are a good source of fiber and nutrients. Simple carbohydrates, or sugars, give you quick energy. You can get sugars in fresh or dried fruit, honey, jam, or syrups.
Fat gives you extra energy. You need some — but not too much. The “monounsaturated” fats in nuts, seeds, canola and olive oils, and fish are considered “good” fats. The “saturated” fats in butter and animal products are “bad” fats.
A moderate exercise program will help your body turn your food into muscle. Take it easy, and work exercise into your daily activities.
Drinking enough liquids is very important when you have HIV. Extra water can reduce the side effects of medications. It can help you avoid a dry mouth and constipation. Remember that drinking tea, coffee, colas, chocolate, or alcohol can actually make you lose body liquid.
posted by
sathish D
Make sure you eat plenty of protein and starches, with moderate amounts of fat.
Protein helps build and maintain your muscles. Meats, fish, beans, nuts, and seeds are good sources.
Carbohydrates give you energy. Complex carbohydrates come from grains, cereals, vegetables, and fruits. They are a “time release” energy source and are a good source of fiber and nutrients. Simple carbohydrates, or sugars, give you quick energy. You can get sugars in fresh or dried fruit, honey, jam, or syrups.
Fat gives you extra energy. You need some — but not too much. The “monounsaturated” fats in nuts, seeds, canola and olive oils, and fish are considered “good” fats. The “saturated” fats in butter and animal products are “bad” fats.
A moderate exercise program will help your body turn your food into muscle. Take it easy, and work exercise into your daily activities.
Drinking enough liquids is very important when you have HIV. Extra water can reduce the side effects of medications. It can help you avoid a dry mouth and constipation. Remember that drinking tea, coffee, colas, chocolate, or alcohol can actually make you lose body liquid.
posted by
sathish D
Healthy vegan infants
The Vegan Society cannot get involved with specific cases, but we can say that a well-researched and well-balanced vegan diet is suitable for pregnant women, babies and children and should not of itself be used as a basis for removing children from their parent/s or guardian/s. The Vegan Society are happy for anyone to pass this message on, and can supply our babies and children booklet as an email attachment.
posted by
sathish D
posted by
sathish D
Healthy snack suggestions:
Snacks may be needed to help give you the energy that you need to make it through the day. Make sure to choose healthy snacks from each of the different food groups to increase the nutrients in your diet.
Group
Suggestions
Bread, Cereal, Rice and Pasta:
animal crackers, cereal (dry or with milk), bagel, english muffin, graham cracker, rice cake, pretzels, air-popped popcorn, pita bread
Milk, Yogurt, Cheese:
cheese, cottage cheese, pudding, yogurt
Vegetables:
any raw vegetable (in strips), vegetable soup
Fruits:
fresh fruit, canned or frozen fruit, fruit juice, dried fruit
Meat, Poultry, Fish, Beans, Eggs and Nuts:
bean soup, peanut butter, hard-cooked egg, turkey or meat cubes
posted by
sathish D
Group
Suggestions
Bread, Cereal, Rice and Pasta:
animal crackers, cereal (dry or with milk), bagel, english muffin, graham cracker, rice cake, pretzels, air-popped popcorn, pita bread
Milk, Yogurt, Cheese:
cheese, cottage cheese, pudding, yogurt
Vegetables:
any raw vegetable (in strips), vegetable soup
Fruits:
fresh fruit, canned or frozen fruit, fruit juice, dried fruit
Meat, Poultry, Fish, Beans, Eggs and Nuts:
bean soup, peanut butter, hard-cooked egg, turkey or meat cubes
posted by
sathish D
5 Reasons to Pack Your Lunch
Here are the top 5 reasons to pack your lunch — and snacks — at least twice a week:
1. Control. Do you ever wait in the lunch line only to find when you get to the front that you don't like what they're serving? So you reach for pizza again. A healthy packed lunch lets you avoid the lunch line (and any temptations). Bringing your own lunch also lets you control exactly what goes into the food you eat.
2. Variety. It doesn't hurt to cave in and enjoy the occasional serving of pizza and hot dogs. But if you're eating these foods all the time, your body probably feels ready for a change. A packed lunch a couple of times a week means you can enjoy some favorites that you might not find at every school — like a piping hot thermos of your mom's chicken soup; hummus and pita bread; or some crisp, farm-stand apples.
3. Energy. If you have a big game or activity after school, plan a lunch and snacks that combine lean proteins with carbohydrates to give you lasting energy and keep you going through the late afternoon. Some ideas: your own "trail" mix of dried fruit and nuts or sunflower seeds, whole-grain pretzels and low-fat cheese, or a bagful of baby carrots and yogurt dip.
4. Cold hard cash. Pack healthy snacks so you don't feel tempted to step off campus for a fast-food lunch, or hit the vending machine or corner store for chocolate and a soda! Put the money you save on such snacks aside.
5. That warm and fuzzy feeling. Remember when your mom or dad used to pack your lunch? Pack yourself a retro lunch featuring healthy versions of your old faves — such as PB&J on whole-wheat bread.
posted by
sathish D
1. Control. Do you ever wait in the lunch line only to find when you get to the front that you don't like what they're serving? So you reach for pizza again. A healthy packed lunch lets you avoid the lunch line (and any temptations). Bringing your own lunch also lets you control exactly what goes into the food you eat.
2. Variety. It doesn't hurt to cave in and enjoy the occasional serving of pizza and hot dogs. But if you're eating these foods all the time, your body probably feels ready for a change. A packed lunch a couple of times a week means you can enjoy some favorites that you might not find at every school — like a piping hot thermos of your mom's chicken soup; hummus and pita bread; or some crisp, farm-stand apples.
3. Energy. If you have a big game or activity after school, plan a lunch and snacks that combine lean proteins with carbohydrates to give you lasting energy and keep you going through the late afternoon. Some ideas: your own "trail" mix of dried fruit and nuts or sunflower seeds, whole-grain pretzels and low-fat cheese, or a bagful of baby carrots and yogurt dip.
4. Cold hard cash. Pack healthy snacks so you don't feel tempted to step off campus for a fast-food lunch, or hit the vending machine or corner store for chocolate and a soda! Put the money you save on such snacks aside.
5. That warm and fuzzy feeling. Remember when your mom or dad used to pack your lunch? Pack yourself a retro lunch featuring healthy versions of your old faves — such as PB&J on whole-wheat bread.
posted by
sathish D
HealingFoodReference.com
A free public service to promote health freedom and empower consumers with information about the healing power of foods.
posted by
sathish D
posted by
sathish D
learn about nutrition
Whether you're grabbing breakfast before school or choosing a snack after sports practice, make healthy choices from the MyPyramid Five Food Groups! Your body needs nutritious foods from all the MyPyramid food groups to grow and stay healthy.
Tour the Food GroupsLearn the basics of the MyPyramid Five Food Groups and the nutrients you need every day to grow up strong and healthy.
Winning CombinationsLearn how combining foods from the Five Food Groups into delicious meals and snacks gives you the mix of nutrients you need for a nutritious diet.
How much should you eat?Find out how many servings you need from each food group every day to get enough of the nutrients you need.
Tour the Food GroupsLearn the basics of the MyPyramid Five Food Groups and the nutrients you need every day to grow up strong and healthy.
Winning CombinationsLearn how combining foods from the Five Food Groups into delicious meals and snacks gives you the mix of nutrients you need for a nutritious diet.
How much should you eat?Find out how many servings you need from each food group every day to get enough of the nutrients you need.
learn about nutrition
Whether you're grabbing breakfast before school or choosing a snack after sports practice, make healthy choices from the MyPyramid Five Food Groups! Your body needs nutritious foods from all the MyPyramid food groups to grow and stay healthy.
Tour the Food GroupsLearn the basics of the MyPyramid Five Food Groups and the nutrients you need every day to grow up strong and healthy.
Winning CombinationsLearn how combining foods from the Five Food Groups into delicious meals and snacks gives you the mix of nutrients you need for a nutritious diet.
How much should you eat?Find out how many servings you need from each food group every day to get enough of the nutrients you need.
Tour the Food GroupsLearn the basics of the MyPyramid Five Food Groups and the nutrients you need every day to grow up strong and healthy.
Winning CombinationsLearn how combining foods from the Five Food Groups into delicious meals and snacks gives you the mix of nutrients you need for a nutritious diet.
How much should you eat?Find out how many servings you need from each food group every day to get enough of the nutrients you need.
welcome to nutrition society of india
The Nutrition Society of India (NSI), established in 1967, is an organization dedicated to keep abreast of the latest developments in the basic and applied aspects of science of Nutrition. The society continues to analyze issues related to the diverse aspects of nutrition. The society activities involve scientists, programmers and policy makers throughout the country and abroad who are working in the field. Through its annual conference, the society provides a forum for new ideas, encourages innovations, recognizes important research findings, increases awareness of the latest survey data and promotes action programmes.
posted by
sathish.D
posted by
sathish.D
How to Plan a Food Drive
1. Choose collection sites that are both highly visible and secure.
2. Put up City Harvest food drive posters at the collection sites a week or two before the start of the drive--we'll supply the posters, just call 917.351.8711, email us, or download the poster from our website.
3. Call 917.351.8711 or email us to arrange a pickup date for City Harvest to collect the donations. City Harvest will pick up donations of more than 50 pounds. Please give one or two names as contacts for our drivers, to make sure the pickup runs smoothly.
4. All types of canned and packaged goods are welcome, but no perishable foods please! This helps keep your collection site insect-free.
5. The most needed foods are:
canned fruit
canned vegetables
peanut butter (plastic jars)
mac and cheese (packaged)
hot and cold cereal (packaged, family-sized)
The following donations will feed a family of four for a day:
Breakfast: Box of cereal or oatmeal; dried fruit; powdered milk; 100% fruit juice.
Lunch: Tuna, peanut butter, or soup; canned vegetables; canned fruit.
Dinner: Any canned protein (i.e. beef stew, chicken), or meat sauce; macaroni & cheese, pasta or rice; canned fruit or applesauce.
6. No glass, please, with the exception of baby food!
7. City Harvest collects food exclusively, though we can recommend programs which accept clothes and toys.
2. Put up City Harvest food drive posters at the collection sites a week or two before the start of the drive--we'll supply the posters, just call 917.351.8711, email us, or download the poster from our website.
3. Call 917.351.8711 or email us to arrange a pickup date for City Harvest to collect the donations. City Harvest will pick up donations of more than 50 pounds. Please give one or two names as contacts for our drivers, to make sure the pickup runs smoothly.
4. All types of canned and packaged goods are welcome, but no perishable foods please! This helps keep your collection site insect-free.
5. The most needed foods are:
canned fruit
canned vegetables
peanut butter (plastic jars)
mac and cheese (packaged)
hot and cold cereal (packaged, family-sized)
The following donations will feed a family of four for a day:
Breakfast: Box of cereal or oatmeal; dried fruit; powdered milk; 100% fruit juice.
Lunch: Tuna, peanut butter, or soup; canned vegetables; canned fruit.
Dinner: Any canned protein (i.e. beef stew, chicken), or meat sauce; macaroni & cheese, pasta or rice; canned fruit or applesauce.
6. No glass, please, with the exception of baby food!
7. City Harvest collects food exclusively, though we can recommend programs which accept clothes and toys.
posted by sathish.D
TLC Diet - a diet for high cholesterol heart disease recommended by AHA
(HealthCastle.com) The TLC diet was introduced in May 2001 when the National Cholesterol Education Program NCEP released new diet guidelines for people with high cholesterol and risks of heart disease. The American Heart Association AHA accepted and endorsed this report and began incorporating these recommendations into its materials on dietary and lifestyle change for people with high blood cholesterol. For people at high risk or who have known cardiovascular disease, NCEP and AHA now recommend the new Therapeutic Lifestyle Changes TLC diet to replace the "old" Step 1 and Step 2 diets.
Summary of the TLC Diet for High Cholesterol | |
| Total Fat | 25% - 25% total calories |
| Saturated fat | <> |
| Polyunsaturated fat | up to 10% total calories |
| Monounsaturated fat | up to 20% total calories |
| Carbohydrates | 50% - 60% total calories |
| Protein | ~15% total calories |
| Cholesterol | <200> |
| Plant Sterols | 2g |
| Soluble Fiber such as psyllium | 10g - 25g |
Examples of food in the TLC Diet | |
| Lean Meat/Fish/alternatives | <> |
| Eggs | <> |
| Low Fat Dairy | 2 - 3 servings/day (<1%> |
| Fats/Oils | <> |
| Grains especially whole grains | >6 servings |
| Vegetables | 3 - 5 servings/day |
| Fruits | 2 - 4 servings/day |
Click here for more information on NCEP TLC diet. For a detailed customized TLC diet plan, please consult with your Registered Dietitian.
posted by...nagarjuna..july 21st....
Can Vitamin E Protect Your Heart?
Vitamin E in Heart Disease - Previous findings
Numerous preliminary and observational studies have looked at the role and benefits of Vitamin E supplements in heart disease. Some previous studies, such as the Nurse Study in 1993 involving 90,000 nurses, associated Vitamin E supplements to lower rate of coronary heart disease by 30 - 40%. Another observational study in Finland involving over 5000 people also suggested that Vitamin E supplements was associated with lower death rate from heart disease.
Vitamin E in Heart Disease - New findings
Until recently, a few randomized clinical studies could not confirm the role of Vitamin E supplements in heart disease prevention. A large-scale trial The Heart Outcomes Prevention Evaluation (HOPE) Study followed 95,000 patients for 4.5 years who were at high risk for heart attack or stroke. In this clinical trial, patients who received 400 IU of vitamin E daily did not experience significantly fewer cardiovascular events or hospitalizations for heart failure or chest pain when compared to those who received the placebo.
Johns Hopkins University also performed a meta-analysis of 19 clinical studies and they published their findings in January 2005. The result showed that a daily dose of 400 IU or more Vitamin E increased the risk of death from all cause.
In addition, the Women's Healthy Study published in July 2005 also showed that 600 IU of natural-source vitamin E also does little or nothing to prevent heart disease in healthy women
What is Vitamin E?
Vitamin E is a fat-soluble vitamin. It existed in various forms; alpha-tocopherol is the most active form of Vitamin E in our bodies. Alpha-tocopherol is a powerful antioxidant, protecting us from free radical damage. Free radical damage is often thought to contribute to the development of cancer and heart disease.
Vitamin E in Food
Vitamin E can be found in vegetable oils, nuts, and green leafy vegetables.
posted by...nagarjuna..july 21st..
Common Spreads for Toast
(HealthCastle.com) Not many people think of plain toast as a very fulfilling breakfast, so most of us dress up our toast with some kind of spread. Which spread you use - and how much - can have a dramatic impact on how many calories and how much nutrition you get out of your breakfast.
Nutritional Impacts of Common Spreads for Toast
- Nutella: Boasting that it contains 50 hazelnuts per jar, Nutella is marketed as a healthy breakfast choice for children. But what the commercials don't tell you is that Nutella has more sugar and palm oil than hazelnuts. Indeed, 40% of the calories come from sugar alone. It's ok to enjoy this hazelnut-based chocolate spread once in a while, just don't bank on it as a health food.
In each tablespoon: 100 calories and 5.5 g fat
- Margarine: When margarine was first introduced to the marketplace, it was loaded with trans fat, which increase LDL ("bad" cholesterol) and lower HDL ("good" cholesterol). In recent years, food manufacturers have created non-hydrogenated margarine, which contains no trans fat, and is softer than the first-generation margarine stick. When you shop, look for non-hydrogenated vegetable oil on the ingredient list to make sure you're getting no trans fats. For a better nutritional impact, try a spread (like Benecol) that contains plant sterols, which have been proven to lower cholesterol.
In each tablespoon: (soft tub) 60 calories and 6 g fat
- Cream cheese: You may think of cream cheese as a good bagel companion which adds to your daily dairy servings. But did you know that cream cheese actually contains much more fat than calcium? In fact, cream cheese provides hardly any calcium per serving - most dark green vegetables pack more of a calcium punch than cream cheese. (Although you probably don't want to put them on your toast for breakfast!)
In each tablespoon: (regular) 50 calories and 5 g fat; (light) 30 calories and 2.5g fat
- Peanut butter: Not many spreads can boast peanut butter's versatility. It provides a dose of carbohydrates for an energy boost, bundled with the full-feeling provided by protein and monounsaturated fat - a heart-healthy fat that lowers total cholesterol and LDL ("bad" cholesterol), while boosting HDL ("good" cholesterol). Peanut butter also contains Vitamin E, fiber, niacin, phosphorus, and magnesium. When you shop, look for natural peanut butter made without trans-fat laden hydrogenated oil.
In each tablespoon: 95 calories and 8 g fat
- Jam: Jam can be a refreshing way to start your morning, but don't fool yourself that you're getting a serving of fruit. Most of the calories in many varieties of jam come from sugar. Even "sugar-free" jams are often sweetened with artificial sweeteners. When you shop, look for jam made with its own natural juice that has no sugar - and no artificial sweeteners - added.
In each tablespoon: 50 calories and 0 g fat
A Look at Fat Substitutes
The war on fat in the past decades drove food manufacturers to replace fat in many food items. One way is to continue providing the creamy texture and quality of fat but not its caloric content by using fat substitutes.
Fat substitutes can be divided into 3 categories:
Sugar-based fat substitutes: e.g. dextrins, maltodextrins, modified food starches, cellulose and various gums.
They are the ancestors of fat substitutes, which entered the market in 1960s and are still the most widely used. They are able to replace fat's bulkiness and moistness, but are unable to replace fat's cooking qualities. While 1 gram of fat yields 9 kcal, these sugar-based substitutes only yield 1-4 kcal per gram.
Protein-based fat substitutes: Simpless by NutraSweet Company
They are extracted from whey protein concentrate of proteins from egg whites and milk. First appeared in the market in late 80s, protein-based substitutes yield 4 kcal per gram but are unable to withstand high heat.
Fat-based fat substitutes: Olestra
Olestra cannot be broken down by the body for absorption and therefore passes through the GI unaltered and provides no calories. It produces the mouthfeel of real fat and can withstand high heat.
Concerns have been raised on its possible side effects and its interaction with other nutrient absorption. As it cannot be digested, Olestra can cause abdominal cramps and diarrhea. On the other, Olestra inhibits fat-soluble vitamins (Vit A, D, E and K) and carotenoids. Manufacturers promised to fortify food products with the fat-soluble vitamins.
As limited studies have been conducted in children, teens and elderly on the effect of olestra, it is not recommended for consumption by these populations until more comprehensive researches have been performed.
posted by...nagarjuna...july 21st..
Egg Varieties
- Brown eggs: Eggshell color can vary but it has nothing to do with the quality, flavor, nutritive value, cooking characteristics or shell thickness of an egg. The eggshell color only depends upon the breed of the hen.
- Omega 3 enhanced eggs are from hens fed a diet flax seed or fish oils. Omega 3 enhanced eggs contain more omega 3 fatty acids and Vitamin E than the regular eggs. An independent test conducted by the CBC's TV show Marketplace found that omega-3 enhanced eggs contain approximately 7 times more omega 3 fatty acids than regular white eggs.
- Organic eggs are produced by hens fed certified organic grains without most conventional pesticides and fertilizers. Growth hormones and antiobiotics are also prohibited. Organic eggs have the same nutritional content, fat or cholesterol as regular eggs.
- Free-Run or Cage-free eggs are produced by hens that are able to move about the floor of the barn and have access to nesting boxes and perches. The nutrient content of these eggs is the same as that of regular eggs.
- Free-Range eggs are produced in a similar environment as cage-free eggs but hens have access to outdoor runs as well. The nutrient content of these eggs is the same as that of regular eggs.
- Processed eggs such as liquid egg whites or dried egg whites are shell eggs broken by special machines then pasteurized before being further processed and packaged in liquid, frozen or dried form. Process egg products may also contain preservatives and flavor or color additives.
Eggs and Cholesterol: How Many Eggs?
Studies have shown that healthy adults can enjoy an egg every day without increasing their risk for heart disease. A study by the Harvard School of Public Health found no significant link between eating eggs and developing heart disease among healthy individuals. However, if you have high cholesterol or known risks for heart diseases, the National Cholesterol Education Program (NCEP) recommends not eating more than 2 egg yolks per week (you can have as many egg whites as you like).
posted by...nagarjuna...july 21st..
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