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Women’s Health Facts
During adolescence and early adulthood, women need to consume foods rich in calcium to build peak (maximum) bone mass. This will reduce the risk of developing osteoporosis, a progressive condition where there is a loss of bone that leaves those affected more susceptible to fractures. Women also need an adequate iron intake because they lose iron through menstruation. Women also need an adequate intake of calories to support energy and nutritional needs in order for the body to function properly. The amount of calories that an individual needs varies for each person and is based on age, gender and activity level. As a general recommendation, women between 23 and 50 years of age generally need between 1,700 and 2,200 calories per day to maintain their current energy needs and body weight. Older women generally require fewer calories to support and sustain energy needs. Consuming fewer than 1,500 calories per day, even in attempts to lose weight, can put women at nutritional risk and can result in malnutrition and poor health. For more information on how to calculate one’s nutritional needs, go to www.choosemyplate.gov and insert your personal information. The 2005 Dietary Guidelines for Americans is another reference or guide to assist you in learning to eat a balanced and nutritious diet for good health.
What is a healthy diet?
A well-balanced diet, comprised of a variety of foods, adequately meets women’s needs for vitamins, minerals and energy. For good health, women need to pay special attention to calcium, iron and folate (folic acid) intake. A healthy diet also should minimize the intake of fat and sugar. Diets high in saturated or trans fat can promote high levels of blood cholesterol and increase risk for heart disease. A diet that includes high sugar provides empty calories, or calories that do not provide any nutritional value and often times replace more nutritious food selections.
Here are some more suggestions for healthy eating.
Eat a variety of foods.
Balance the food you eat with physical activity. Maintain a healthy body weight.
Choose a diet with plenty of whole-grain products, vegetables and fruits.
Choose a diet low in fat, saturated fat and cholesterol.
Choose a diet moderate in sugars.
Choose a diet moderate in salt and sodium.
If you drink alcoholic beverages, do so in moderation.
How can I determine how much fat is OK to eat daily?
The total fat in your daily diet should average no more than 30 percent of your total calories consumed. And saturated fat should be no more than 10 percent of those 30 percent of calories. The amount of fat and saturated fat you eat depends on the foods you select and consume that have fat in them. Consider consulting with a nutrition professional to learn more about how to calculate your fat needs and to not exceed what are healthy amounts. There are many tools available to help you determine how much fat you should consume each day based on your current energy and nutrition needs. Reading food labels is one way to begin to identify where and how much fat is in particular food items.
Are dietary supplements such as vitamins and minerals important in a healthy diet?
It has not been scientifically established that large amounts of vitamins and minerals or dietary supplements help prevent or treat health problems or slow the aging process. Daily multivitamin tablets can be beneficial to some people who do not consume a balanced diet or a variety of foods. Generally, eating a well-balanced diet with a variety of foods provides the necessary nutrients your body needs. Eating whole foods is preferable to supplements because foods provide dietary fiber and other nutritional benefits that supplements do not. If you choose to take vitamin and mineral supplements, it is recommended to choose a multi-vitamin that does not exceed 100 percent of the Recommended Dietary Intake (RDI).
How do you know which weight-loss programs are safe?
Many commercial weight-loss programs can work if they motivate you to decrease the amount of calories you eat or increase the amount of calories you burn each day. A responsible and safe weight-loss program should have the following features:
The diet should include all of the recommended daily allowances for vitamins, minerals and protein and be low-calorie, not low in essential foodstuffs.
The program should direct an individual toward a slow, steady weight loss unless your doctor feels your particular health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two.
You should be evaluated and seen by your doctor before beginning any weight-loss program. Your physician also should be able to advise you on the need for weight loss, the appropriateness of the program you have in mind and a sensible weight loss goal.
The program should include plans for weight maintenance after the loss phase is over.
The program should assist in encouraging healthy lifestyle behaviors such as changing your dietary habits and level of physical activity to enhance the likelihood of permanently adopting good health habits.
A commercial weight-loss program should provide a detailed statement of fees and costs and of any additional items and should be recognized as safe by the FDA.
Why is calcium important?
All youth need calcium to build peak (maximum) bone mass during their early years of life. Low calcium intake is one important factor in the development of osteoporosis, a disease in which bone density decreases and leads to weak bones and future fractures. Women have a greater risk than men of developing osteoporosis. During adolescence and early adulthood, women should include good food sources of calcium in their diets This is when bone growth is occurring and calcium is being deposited into the bone. This occurs in women until they are 30 to 35 years of age. Women 25 to 50 years of age should have 1,000 mg of calcium each day, while women near or past menopause should have 1,200 mg of calcium daily if they are taking estrogen replacement therapy; otherwise, 1,500 mg per day is recommended. Women older than 65 years of age should have 1,500 mg per day.
What are goods sources of calcium?
Low-fat dairy products are excellent sources of calcium. Other good sources of calcium include salmon, tofu (soybean curd), certain vegetables (broccoli), legumes (peas and beans), calcium-enriched grain products, lime-processed tortillas, seeds and nuts. If you do not regularly consume adequate food sources of calcium, a calcium supplement can be considered to reach the recommended amount. The current recommendations for women for calcium are for a minimum of 1,200 mg per day.
Why is iron important for women?
Women need more of this mineral because they lose an average of 15 to 20 milligrams of iron each month during menstruation. Without enough iron, iron deficiency anemia can develop and cause symptoms that include fatigue and headaches. After menopause, body iron generally increases. Therefore, iron deficiency in women older than 50 years of age may indicate blood loss from another source and should be checked by a physician.
Animal products, such as meat, fish and poultry are good and important sources of iron. Iron from plant sources are found in peas and beans, spinach and other green leafy vegetables, potatoes, and whole-grain and iron-fortified cereal products. The addition of even relatively small amounts of meat or foods containing vitamin C substantially increases the total amount of iron absorbed from the entire meal.
Nutrition Tips For Improving Your Health
Good nutrition is one of the keys to a healthy life. You can improve your health by keeping a balanced diet. You should eat foods that contain vitamins and minerals. This includes fruits, vegetables, whole grains, dairy, and a source of protein.
Ask yourself the following questions. If you answer yes to any of them, talk to your doctor about your health. You may need to improve your eating habits for better nutrition.
Do you have a health problem or risk factor, such as high blood pressure or high cholesterol?
Did your doctor tell you that you can improve your condition with better nutrition?
Do diabetes, cancer, heart disease, or osteoporosis run in your family?
Are you overweight?
Do you have questions about what foods you should eat or whether you should take vitamins?
Do you think that you would benefit from seeing a registered dietitian or someone who specializes in nutrition counseling?
Path to improved health
It can be hard to change your eating habits. It helps if you focus on small changes. Making changes to your diet may also be beneficial if you have diseases that can be made worse by things you are eating or drinking. Symptoms from conditions such as kidney disease, lactose intolerance, and celiac disease can all benefit from changes in diet. Below are suggestions to improve your health. Be sure to stay in touch with your doctor so they know how you are doing.
Find the strong and weak points in your current diet. Do you eat 4-5 cups of fruits and vegetables every day? Do you get enough calcium? Do you eat whole grain, high-fiber foods? If so, you’re on the right track! Keep it up. If not, add more of these foods to your daily diet.
Keep track of your food intake by writing down what you eat and drink every day. This record will help you assess your diet. You’ll see if you need to eat more or less from certain food groups.
Think about asking for help from a dietitian. They can help you follow a special diet, especially if you have a health issue.
Almost everyone can benefit from cutting back on unhealthy fat. If you currently eat a lot of fat, commit to cutting back and changing your habits. Unhealthy fats include things such as: dark chicken meat; poultry skin; fatty cuts of pork, beef, and lamb; and high-fat dairy foods (whole milk, butter, cheeses). Ways to cut back on unhealthy fats include:
Rather than frying meat, bake, grill, or broil it. Take off the skin before cooking chicken or turkey. Try eating fish at least once a week.
Reduce any extra fat. This includes butter on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these foods.
Eat plenty of fruits and vegetables with your meals and as snacks.
Read the nutrition labels on foods before you buy them. If you need help with the labels, ask your doctor or dietitian.
When you eat out, be aware of hidden fats and larger portion sizes.
Staying hydrated is important for good health. Drink zero- or low-calorie beverages, such as water or tea. Sweetened drinks add lots of sugar and calories to your diet. This includes fruit juice, soda, sports and energy drinks, sweetened or flavored milk, and sweetened iced tea.
Things to consider
Balanced nutrition and regular exercise are good for your health. These habits can help you lose or maintain weight. Try to set realistic goals. They could be making some of the small diet changes listed above or walking daily.
Doctors and dietitians suggest making healthy eating habits a part of daily life rather than following fad diets. Nutrition tips and diets from different sources can be misleading. Keep in mind the advice below, and always check with your doctor first.
Secret diets aren’t the answer. Fad or short-term diets may promise to help you lose weight fast. However, they are hard to keep up with and could be unhealthy.
Good nutrition doesn’t come in a pill. Try eating a variety of foods instead. Your body benefits most from healthy whole foods. Only take vitamins that your doctor prescribes.
Diet programs or products can confuse you with their claims. Most people in these ads get paid for their endorsements. They don’t talk about side effects, problems, or regained weight.
about GOOD NUTRITION IDEAS
Good Nutrition Ideas is the home of novel nutrition products and training services. The company was founded by Dr. Kathleen Humphries to improve the nutritional health of people with disabilities and create innovative health promotion products based on scientific evidence.
Good nutrition is key to healthy development for young people and healthy aging for the rest of us. Many secondary conditions experienced by people with disabilities can be prevented and/or managed through healthy, balanced diet. And managing those secondary conditions – like overweight, gastrointestinal problems, osteoporosis, and nutrient deficiencies – is key to a great quality of life.
Dr. Kathleen Humphries is a nutrition researcher with a doctorate in Nutrition Science from the University of California – Davis. She holds appointments at The University of Montana Rural Institute on Disabilities (University Center for Excellence) and in the School of Public and Community Health Sciences. Dr. Humphries’ research and development of nutrition supports for people with disabilities has received grant funding from the Centers for Disease Control, the National Institutes of Health, the Maternal and Child Health Bureau of the U.S. Department of Health and Human Services, and the National Institute on Disability and Rehabilitation Research.
15 foods that are good for your heart
Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt.
Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Take them in ground or milled form to reap the greatest benefit.
Oatmeal: the comfort-food nutrient powerhouse.
Dark beans,such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?
A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.
Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.
Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce.
Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.
Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate and fiber, and only provide 25 calories per cup, or 5 calories per large spear.
Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.
Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa.
Crisp, fresh broccoli florets dipped in hummus are a terrific heart-healthy snack with a whopping list of nutrients, including vitamins C and E, potassium, folate, calcium and fiber.
10 Best Healing Herbs
Science shows these herbal power-healers can help ease pain, prevent Alzheimer’s, and ward off cancer and heart disease
Your arsenal of home remedies is about to get a lot spicier with these best healing herbs. Though herbs have been used for hundreds of years to heal, scientists are finally starting to substantiate these plants’ abilities to alleviate arthritis pain, reduce high blood sugar and cholesterol, and help with many other conditions. They’re even discovering amazing new powers in the best healing herbs, such as the ability to kill cancer cells and help problem drinkers curb their alcohol intake.
“Herbs and other natural remedies can be as effective as traditional treatments, often without the same negative side effects,” says Roberta Lee, MD, medical director of the Continuum Center for Health and Healing at Beth Israel Medical Center in New York City.
Turmeric: Ease arthritis
A heaping helping of curry could relieve your pain. That’s because turmeric, a spice used in curry, contains curcumin, a powerful anti-inflammatory that works similarly to Cox-2 inhibitors, drugs that reduce the Cox-2 enzyme that causes the pain and swelling of arthritis, says Lee.
It might also: Prevent colon cancer and Alzheimer’s disease. According to a small clinical trial conducted by the Johns Hopkins University School of Medicine, curcumin can help shrink precancerous lesions known as colon polyps, when taken with a small amount of quercetin, a powerful antioxidant found in onions, apples, and cabbage. The average number of polyps dropped more than 60% and those that remained shrank by more than 50%. In a 2006 study published in the Journal of Alzheimer’s Disease, researchers at UCLA also found that curcumin helps clear the brain of the plaques that are characteristic of the disease.
Maximize the benefits: For general health, Lee recommends adding the spice to your cooking whenever possible. For a therapeutic dose, James A. Duke, PhD, author of The Green Pharmacy, suggests 400 mg of curcumin extract three times daily, right in line with what subjects in the colon polyp study took (480 mg of curcumin and 20 mg of quercetin, three times a day).
Cinnamon: Lower blood sugar
In a recent German study of type 2 diabetics, taking cinnamon extract daily successfully reduced blood sugar by about 10%.
It might also: Lower cholesterol. Cinnamon packs a one-two punch for people with type 2 diabetes by reducing related heart risks. In another study of diabetics, it slashed cholesterol by 13% and triglycerides by 23%.
Maximize the benefits: To tame blood sugar, study subjects took 1 g capsules of standardized cinnamon extract daily, while those in the cholesterol study took 1 to 6 g. But keep in mind that a large amount of the actual spice can be dangerous, so stick with a water-soluble extract. Terry Graedon, PhD, coauthor with her husband, Joe, of Best Choices from the People’s Pharmacy, recommends the brand Cinnulin PF.
Rosemary: Avoid carcinogens
Frying, broiling, or grilling meats at high temperatures creates HCAs (heterocyclic amines), potent carcinogens implicated in several cancers. But HCA levels are significantly reduced when rosemary extract (a common powder) is mixed into beef before cooking, say Kansas State University researchers. “Rosemary contains carnosol and rosemarinic acid, two powerful antioxidants that destroy the HCAs,” explains lead researcher J. Scott Smith, PhD.
It might also: Stop tumors. Rosemary extract helps prevent carcinogens that enter the body from binding with DNA, the first step in tumor formation, according to several animal studies. When researchers at the University of Illinois at Urbana-Champaign fed rosemary extract to rats exposed to dimethylbenzanthracene, a carcinogen that causes breast cancer, both DNA damage and tumors decreased. “Human research needs to be done,” says study author Keith W. Singletary, PhD. “But rosemary has shown a lot of cancer-protective potential.”
Maximize the benefits: To reduce HCAs, Smith recommends marinating foods in any supermarket spice mix that contains rosemary as well as one or more of the spices thyme, oregano, basil, garlic, onion, or parsley.
Ginger: Avert nausea
Ginger can prevent stomach upset from many sources, including pregnancy, motion sickness, and chemotherapy. “This is one of Mom’s remedies that really works,” says Suzanna M. Zick, ND, MPH, a research investigator at the University of Michigan. A powerful antioxidant, ginger works by blocking the effects of serotonin, a chemical produced by both the brain and stomach when you’re nauseated, and by stopping the production of free radicals, another cause of upset in your stomach. In one study of cruise ship passengers traveling on rough seas, 500 mg of ginger every 4 hours was as effective as Dramamine, the commonly used OTC motion-sickness medication. In another study, where subjects took 940 mg, it was even more effective than the drug.
MORE: The Smoothie Cure For Gas And Bloating
It might also: Decrease your blood pressure, arthritis pain, and cancer risk. Ginger helps regulate blood flow, which may lower blood pressure, says Zick, and its anti-inflammatory properties might help ease arthritis. Ginger extract had a significant effect on reducing pain in all 124 patients with osteoarthritis of the knee, in a study conducted at the Miami Veterans Affairs Medical Center and the University of Miami. Those same anti-inflammatory powers help powdered ginger kill ovarian cancer cells as well as—or better than—traditional chemotherapy, at least in the test tube, found a study by the University of Michigan Comprehensive Cancer Center. Although further testing is needed, Zick and the study’s authors are excited about its prospects: “Our preliminary results indicate that ginger may have significant therapeutic benefit for ovarian cancer patients.”
Maximize the benefits: For nausea, ginger is best taken before symptoms start, at least 30 minutes before departure, say the Graedons. They recommend capsules containing 500 to 1,000 mg of dried ginger every four hours, up to a maximum of 4g daily.
Holy Basil: Combat stress
Several animal studies back holy basil, a special variety of the plant you use in your pesto sauce, as effective at reducing stress by increasing adrenaline and noradrenaline and decreasing serotonin. This is no surprise to Pratima Nangia-Makker, PhD, a researcher at the Barbara Ann Karmanos Cancer Institute in Detroit, whose mother and grandmother relied on a tea made from the leaves of holy basil to relieve indigestion and headaches.
It might also: Inhibit breast cancer. First in test tubes and then in mice, a tea made of holy basil shrunk tumors, reduced their blood supply, and stopped their spread, found Nangia-Makker, who plans to study the effects in humans.
Maximize the benefits: For stress relief, try holy basil extract from New Chapter or Om Organics, widely available in health food stores. To aid in breast cancer treatment, Nangia-Makker advises drinking this tea daily: Pour 2 cups boiling water over 10 to 15 fresh holy basil leaves (other varieties of basil won’t work) and steep 5 minutes. Remove the leaves before consuming. If you are being treated for breast cancer, be sure to check with your doctor. You’re unlikely to find the plants at your local nursery, but you can order them and organic holy basil seeds from Horizon Herbs.
St. John’s Wort: Soothe your worries
You probably know that research has confirmed this herb’s power to relieve mild to moderate depression and anxiety as effectively as many drugs—without a lot of the side effects.
It might also: Help you snooze more soundly. St. John’s wort not only contains melatonin, the hormone that regulates our sleep-wake cycles, but it also increases the body’s own melatonin, improving sleep, says a report from the Surgeon General. (These 20 ways to sleep better every night can also help.)
Maximize the benefits: For both mood and sleep problems, author Duke recommends a supplement containing at least 0.3% hypericin (the active phytochemical) per capsule or 300 mg of the extract to be taken three times daily. Warning: St. John’s wort has been shown to interact with several prescription medications, so be sure to check with your doctor before taking it.
Garlic: Lower cancer risk
High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, says a research review in the American Journal of Clinical Nutrition. A Japanese clinical trial also found that after a year of taking aged garlic extract supplements, people with a history of colon polyps saw a reduction in the size and number of the precancerous growths detected by their doctors.
It might also: Provide cardiovascular benefits. Garlic contains more than 70 active phytochemicals, including allicin, which many studies have shown decreases high blood pressure by as much as 30 points. Garlic may help prevent strokes as well by slowing arterial blockages, according to a yearlong clinical study at UCLA. In addition, patients’ levels of homocysteine, a chemical that leads to plaque buildup, dropped by 12%.
Maximize the benefits: Crushed fresh garlic offers the best cardiovascular and cancer-fighting benefits, says Duke. But you’ll need to down up to five cloves each day. Try Kyolic aged garlic extract capsules (1,000 mg), the product used in many of the studies.
3 More Superhealers You Should Know About
1. Andrographis: Shorten Summer Colds Andrographis does a great job of relieving upper-respiratory infections, such as colds or sinusitis, says new research. A study in the journal Phytomedicine reported that the herb eased symptoms such as fatigue, sleeplessness, sore throat, and runny nose up to 90%.
Maximize the benefits: Lee and the Graedons recommend Kan Jang (available at ProActive BioProducts), an herbal extract produced by the Swedish Herbal Institute and used in several of the trials.
2. Sea Buckthorn: Reverse vaginal dryness Sea buckthorn (Hippophae rhamnoides) is very effective for hydrating mucous membranes and alleviating vaginal dryness. It contains palmitoleic acid, a fatty acid found in human skin that helps moisturize and heal it.
Maximize the benefits: Lee suggests up to four capsules a day of Supercritical Omega 7, a sea buckthorn supplement by New Chapter. It’s available at health food stores.
3. Kudzu: Curb problem drinking A group of moderately heavy drinkers in their 20s voluntarily cut their beer consumption in half after taking capsules containing the Chinese herb (also called Pueraria lobata) for a week, according to a study published in Alcoholism: Clinical and Experimental Research. Researchers say the kudzu more quickly allows alcohol to get to the part of the brain that tells you that you’ve had enough.
Maximize the benefits: Participants took capsules with 500 mg of kudzu extract three times daily.
3 Rules For The Safest Self-Healing
Natural substances often work like drugs in the body, say Joe and Terry Graedon. They suggest following these precautions.
Rule: Don’t assume it’s safe. Herbs are not regulated by the FDA for safety or efficacy. So search the label for a seal of approval from the USP (United States Pharmacopeia) or CL (Consumer-Lab.com), which indicates it has been approved by certified academic laboratories. For a fee, you can research particular products at ConsumerLab.com.
Rule: Talk with your doctor. It’s best to tell him if you’re considering supplements. Some herbs can interact with certain meds, including those for high blood pressure, diabetes, and depression, as well as blood thinners and even OTC drugs.
Rule: Don’t overdo it. More isn’t necessarily better—and could be dangerous. Always follow dosing instructions.
The Science Behind Calories
Storage Times for the Refrigerator and Freezer
Refrigerator (40 °F or below)
Chicken or turkey, whole
1 to 2 days
Chicken or turkey, pieces
1 to 2 days
Soups & Stews
Vegetable or meat added
3 to 4 days
Cooked meat or poultry
3 to 4 days
How to go Veggie
Meal Planning and Ideas: Quick Meal Examples
Breakfast would not be bacon and eggs (both are high in fat and cholesterol). Instead, how about a big bowl of old-fashioned oatmeal with cinnamon and raisins? Or a half cantaloupe and a slice of whole grain toast? Or a steaming bowl of grits? More breakfast ideas >
For lunch, how about black bean chili or minestrone or a quick veggie burger? Or perhaps your tastes call for a Mediterranean-style grain and vegetable salad such as tabouli, with cucumber and tomato slices piled into a whole-wheat pita pocket. Other delicious options include wraps and sandwiches filled with grilled vegetables, hummus, and/or veggie meats (healthy deli slices that substitute for bologna or other fatty meats) with lettuce and tomato. More lunch ideas >
For dinner, how about spaghetti with marinara sauce, vegetable stir-fry over rice, spinach lasagna, or a bean burrito with salsa? Other hearty delicious options include a plate of mashed potatoes, veggie “chicken” patty, corn, and green salad or corn bread, lima beans, and sweet potatoes with a side of watermelon pickle. More dinner ideas >
For snacks, how about some sliced fresh fruit, an applesauce cup, or a homemade cookie? Other healthy options include bagels (plain or flavored, no cheese, butter, or margarine), fruit, crudités—baby carrots, celery sticks, cucumber slices, broccoli florets, cherry tomatoes, sweet red or yellow pepper slices, etc. Or try vegetarian instant soup cups (split pea, lentil, etc.), toast with jam (no butter or margarine), baked chips with salsa or bean dip, applesauce or fruit cups packed in juice, or trail mix, nuts, or dried fruit.
For desserts, try fresh or cooked fruit—such as fruit salad, mixed berries, gingered melon wedges, poached pears with raspberry sauce, or a baked apples stuffed with raisins and cinnamon, or a fruit smoothie or freeze made with frozen fruit and juice or soymilk. Try fat-free fruit or chocolate sorbet, or for an occasional treat try soy ice creams, and vegan baked goods—homemade or purchased. More snack and dessert ideas >
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10 Foods That Reduce High Blood Pressure
Nutrition and Osteoporosis: What You Should Know
The most important nutrients for people with osteoporosis are calcium and vitamin D.
Calcium is a key building block for your bones. Vitamin D helps your body to absorb calcium.
How much should you get? It depends, in part, on your age and gender.
Children 1-3 years old should get 700 milligrams of calcium a day.
Children 4-8 years old should get 1,000 milligrams per day.
Teenagers should get 1,300 milligrams of calcium a day.
Adults up to age 70 should get 1,000 milligrams per day. Women 51 and over should get 1,200 milligrams/day.
Women and men 71 and over should get 1,200 milligrams per day.
For vitamin D:
600 international units (IU) of vitamin D per day from age 1 through age 70
800 IU daily after age 70.
Some osteoporosis experts recommend 800 to 1,200 IU of vitamin D per day.
To strengthen bones and prevent osteoporosis, you can get calcium and vitamin D from your diet, supplements, or both. It’s best to get these nutrients from food, rather than supplements.
Why? Because it’s easier to remember. You may not take a pill every day, but you eat every day.
Foods also are a more complete source of nutrition than supplements. Milk, yogurt, cheese, and other dairy products have high levels of calcium, and also other key nutrients for bone health, such as phosphorus and protein.
When you read food labels, look for foods and drinks that give you 10% or more of the Daily Value for calcium.
If you’re lactose intolerant or avoid dairy for other reasons, there are lots of other options:
Calcium-fortified orange juice, plant-based milks (like soy and almond milk), and cereals
Green, leafy vegetables such as kale, broccoli, and spinach
Seafood such as canned salmon, oysters, ocean perch, clams, blue crab, and shrimp
For vitamin D, look for items that are fortified, such as some orange juices, breakfast cereals, and plant-based milks. Certain fish, such as salmon, tuna fish, and sardines, may also be a good source.
Nutrition Tip of the Day
Use the red, orange and green rule
At each meal include one food that is any of these colors. By focusing on these foods, you’ll be sure to get some produce on your plate and won’t have space on your plate for higher-calorie fare. (Bonus: Colorful fruits and veggies help your skin look healthier and younger! For more tip go to website above.
Dental Health Nutritional Activities for Kindergartner
So, let me share with you 100 simple nutrition tips to help you improve your health and vitality:
Don’t substitute fruit juices for whole fruits.
Eat whole, fresh, unprocessed foods.
When buying packaged foods, read the nutrition labels carefully.
Never cut any food group out of your diet including carbohydrates.
Don’t eat too much or until you’re stuffed.
Eat something every four hours.
Don’t take more than one all-purpose multivitamin daily.
Exercise is important to burn your food efficiently.
Before following a nutrition plan, check the credentials of the creator.
Keep track of your food intake to know which food group you need to eat more or less from.
Eat a variety of foods.
Take the skin off before eating chicken.
Eat fish at least once a week.
Cut back on margarine.
When eating outside, watch out for large portion sizes.
Desserts should be kept to minimum.
Use extra virgin olive oil for salads or whenever suitable.
Buy low fat versions of dairy products.
Eat oily fish like salmon or sardine at least twice a week (rich in Omega-3)
Never smoke after eating.
Don’t eat fruits immediately after meal.
Replace tea with green tea.
Don’t sleep immediately after eating.
Apples protect your heart.
Bananas strengthen bones.
Broccoli combats cancer.
Carrots save eyesight.
Fish boosts memory.
Garlic kills bacteria.
Honey increases energy.
Lemons smoothen skin.
Mushrooms control blood pressure.
Oranges support immune systems.
Rice conquers kidney stones.
Strawberries calm stress.
Tomatoes protect prostate.
Walnuts lift mood.
Yogurt protects against ulcers and helps us digest food better.
Enjoy soups often.
Make a fruit salad at least once a week.
Keep a variety of raw vegetables ready in the fridge for quick snacks.
Include one dark green and one orange vegetable on your plate every day.
Make at least half of your carbohydrate foods whole grain each day (e.g. brown rice).
Take a vitamin D supplement daily (the dose should be according to your age).
Replace salt with lemon, herbs and spices to flavor foods.
Eat a variety of fibre-rich foods everyday including whole grains, fruits, vegetables, and legumes.
Minimize your caffeine intake.
Purchase leaner meat cuts more often.
Eggs, beans, peas and lentils provide a good source of protein and fibre (also are good meat alternatives for vegetarians).
When eating out, choose healthier choices.
Substitute whole wheat flour for white flour.
Keep the skin and peels on fruits and vegetable if possible.
Replace fried food with steamed, baked or broiled food.
Slow down when you eat.
Buy organic products whenever possible.
Plan healthy menus as a family.
Home-cooked meals always win over eating out.
Enjoy preparing meals as a family. It’s a lot of fun.
Mustard can be consumed guilt free.
Use peanut butter and avocado as healthy fat sources.
Eat cabbage to boost cancer-fighting enzymes.
Eat lettuce if you have a sleep problem.
Dark chocolate is packed with healthy nutrients. Moreover, it improves mood and pleasure.
Ginger is called “the universal medicine”
Onion is believed to clean the blood among many other health benefits. It is also one of the cheapest vegetables.
Use chocolate covered bananas as a healthy dessert.
The liver can make more enzymes out of fresh lemon juice than any other food element.
Whole oats are famously fiber, minerals, and vitamins rich.
Frozen vegetables retain almost all of their nutritional value.
Asian food is considered among the healthiest in the world.
To make any meal ultra nutritious, just add sea vegetables (can be found in Asian markets)
Fasting is one of the oldest therapies in medicine.
Spinach is one of the most nutrient-dense foods available that improve brain function.
Eggs aid in concentration and improves memory.
An orange a day keeps the doctor away!
Wait 20 to 30 minutes to have a second helping.
Swap soda for water.
Pack healthy snacks.
Select foods that have minimal saturated fats.
Avoid foods that contain more than 10 ingredients.
Avoid foods that contain man-made ingredients.
3,500 calories = 1 pound of body weight
Spice your meals up.
Split your meal with a friend.
Avoid open buffets.
Eat your favorite foods – even if unhealthy – every now and then.
Don’t shop when you’re hungry.
Don’t put serving bowls on the table.
Protein bars make a good snack.
Research healthy restaurants.
Start each lunch/dinner with salad.
Drinking a glass of ice water can burn 25 calories!
Don’t leave yourself dehydrated. Water flushes out fats and toxins.
The best healthy cuisines are Indian, Thai, Japanese, Chinese, Mexican and Greek.
Buy food in its season (e.g. strawberries in summer).
Buy from local farmers.
Veggie broth is a great healthy choice.
Eat less, enjoy more.
Make your own instead of buying in jars.
Bread is High in Carbs and Can Spike Blood Sugar Levels
Even whole grain bread usually isn’t made with actual “whole” grains.
They are grains that have been pulverized into very fine flour. Even though this process reserves the nutrients, it causes these products to be digested rapidly.
The starches in bread get broken down quickly in the digestive tract and enter the bloodstream as glucose. This causes a rapid spike in blood sugar and insulin levels.
Even whole wheat bread spikes blood sugar faster than many candy bars.
When blood sugar goes up rapidly, it tends to go down just as quickly. When blood sugar goes down, we become hungry.
This is the blood sugar roller coaster that is familiar to people on high carb diets. Soon after eating, they become hungry again, which calls for another high-carb snack.
Elevated blood sugars can also cause glycation at the cellular level when the blood sugars react with proteins in the body. This is one of the components of ageing .
Studies on carb restricted diets (which eliminate/reduce starches and sugars) suggest that individuals who are diabetic or need to lose weight should avoid all grains.
Bad Sugar Vs. Good Sugar
The sugar you’ll get from a candy bar or a slice of cake is the same sugar naturally found in whole foods. Sugar from any source supplies the glucose your body loves to use for energy, but sugar added to sweets and beverages has a different impact on your health than the same sugar supplied by a piece of fruit.
5 Foods you must not eat
Cut down a bit of stomach fat every day by never eating these 5 foods.
Types of Sugar
The three types of carbohydrates in your diet — sugar, starch and fiber — all consist of sugar. Simple sugars, such as sucrose, fructose and lactose, only have one or two molecules of sugar. Starch and fiber are complex carbohydrates because they’re made from three to hundreds of sugar molecules. During digestion, simple sugars and complex starches break down into single molecules of glucose. Since they contain more molecules of sugar, starches take longer to digest, so they enter the bloodstream slowly. Simple sugars gain quick access and cause a spike in blood sugar. All bad sugar is simple sugar, but not all simple sugar is bad. It depends on the source.
Natural vs. Added
Fruits, vegetables, beans, nuts and whole grains contain simple sugars. When simple sugars are naturally found in whole food, they come with vitamins, minerals, protein, phytochemicals and fiber. The presence of fiber makes a significant difference because it slows down the absorption of sugar, which moderates its impact on blood sugar. Natural sugar in whole food is good sugar. When any type of sugar is added to foods during processing, cooking or at the table, you consume calories without any nutrients or fiber. This type of sugar, called added sugar, is bad sugar.
Bad sugars increase your risk of gaining weight and of developing Type 2 diabetes and heart disease. One teaspoon of sugar has 16 calories, a teaspoon of honey has 21 calories and you’ll get 136 calories, including 33 grams or 8 teaspoons of sugar, from a 12-ounce can of generic cola. These empty calories quickly add up to potential weight gain. When sugar enters your bloodstream, your pancreas releases insulin, which enables sugar to move into cells. Cells sometimes become resistant to insulin. When that happens, sugar stays in your blood, and that increases your risk of developing Type 2 diabetes. Extra sugar also causes an increase in triglycerides, which contributes to cardiovascular disease.
Your body’s primary source of energy is glucose, so it’s important to get at least 130 grams of total carbohydrates in your daily diet, including 38 grams of fiber for men and 25 grams of fiber for women. Try to get all of your carbohydrates from whole grains, fruits, vegetables and beans. Guidelines from the American Heart Association recommend that women should consume no more than 6 teaspoons of added sugar daily, while men should limit their added sugar to 9 teaspoons. Remember that some healthy-sounding sweeteners, such as maple syrup, fruit nectar, brown sugar, molasses and honey are also added sugars.
Good nutrition is one of the keys to good health. You can improve your nutrition by regularly eating foods that have a lot of vitamins and minerals in them, such as fruits, vegetables, whole grains and low- or nonfat dairy.
Do I need to change what I eat?
If you answer yes to any of the following questions, you may need to talk about improving your nutrition with your doctor:
Has your doctor talked with you about a medical problem or a risk factor, such as high blood pressure or high cholesterol?
Do you think that you would benefit from seeing a registered dietitian, a member of the health care team who specializes in nutrition counseling?
Won’t it be hard to change my eating habits?
Probably, but even very small changes can improve your health considerably. The key is to keep choosing healthy foods and stay in touch with your doctor and dietitian, so they know how you are doing. Here are a few suggestions that can improve your eating habits:
Find the strong points and weak points in your current diet. Do you eat 4-5 cups of fruits and vegetables every day? Do you get enough calcium? Do you eat whole-grain, high-fiber foods regularly? If so, you’re on the right track! Keep it up. If not, add more of these foods to your daily diet.
Keep track of your food intake by writing down what you eat and drink every day. This record will help you see if you need to eat more from any food groups (such as fruits, vegetables or dairy products) or if you need to eat less of a food group (such as processed or high-fat foods).
Think about asking for help from a dietitian, especially if you have a medical problem that requires you to follow a special diet.
Can I trust nutrition information I get from newspapers and magazines?
Nutrition tips and diets from different sources often conflict with each other. You should always check with your doctor first. Also, keep in mind this advice:
There is no “magic bullet” when it comes to nutrition. Short-term diets may help you lose weight, but they are hard to keep up and may even be unhealthy in the long run.
Stories from people who have used a diet program or product, especially in commercials and infomercials, are advertisements. These people are usually paid to endorse what the advertisement is selling. Remember, regained weight or other problems that develop after someone has completed the program are never talked about in those ads.What changes can I make now in my diet?
Almost everyone can benefit from cutting back on unhealthy fat. If you currently eat a lot of fat, try just one or two of the following changes, or those suggested in our handout on healthier food choices:Rather than frying meat, bake, grill or broil it. Take the skin off before eating chicken or turkey. Eat fish at least once a week.
Cut back on extra fat, such as butter or margarine on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these condiments.
Read the nutrition labels on foods before you buy them. If you need help reading the labels, ask your doctor or your dietitian.
Drink no- or low-calorie beverages, such as water or unsweetened tea. Sugar-sweetened drinks, such as fruit juice, fruit drinks, regular soft drinks, sports drinks, energy drinks, sweetened or flavored milk and sweetened iced tea can add lots of sugar and calories to your diet. But staying hydrated is important for good health.Balanced nutrition and regular exercise are good for your health, even if your weight never changes. Try to set goals that you have a good chance of reaching, such as making one of the small diet changes listed above or walking more in your daily life.
NUTRITION TIP #1. Hide your weakness.
If you see it, you’ll eat it. If you don’t see it, you’ll still eat it—but not so much. That’s what a study at Google’s New York office, dubbed “Project M&M” found. Office managers discovered that placing the chocolate candies in opaque containers as opposed to glass ones, and giving healthier snacks like nuts and figs more prominent shelf space, curbed M&M intake by 3.1 million calories in just seven weeks. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. Out of sight, out of mind, out of mouth.
NUTRITION TIP #2. Use the 1 in 10 rule.
For every 10 grams of carbohydrate listed on the label, look for at least one gram of fiber. Why 10:1? That’s the ratio of carbohydrate to fiber in a genuine, unprocessed whole grain. The recommendation comes from a study published in the journal Public Health Nutrition that evaluated hundreds of grain products; foods that met the 10:1 ratio had less sugar, sodium, and trans fats than those that didn’t. Getting your fiber-rich whole grains is one of these indispensable 5 Daily Habits That Blast Belly Fat.
NUTRITION TIP #3. Boost flavor to cut calories.
Ever notice how everything inside a McDonald’s—the burgers, the fries, the shakes—smells exactly the same? That sameness of scent is actually a tactic that can inspire you to consume more calories. A study in the journal Flavor found that the less distinctive the scent of a particular food, the more you’ll eat of it. Adding herbs and sodium-free spice blends is an easy take advantage of sensory illusion that you’re indulging in something rich—without adding any fat or calories to your plate. Furthermore, a recent behavioral study that taught adults to spruce up meals with herbs instead of salt led to a decrease in sodium consumption by nearly 1000 mg a day (that’s more salt than you’ll find in 5 bags of Doritos!). Double down on the delicious health benefits by using The 5 Best Spices for Weight Loss.
NUTRITION TIP #4. Chill pasta to melt fat.
You can gain less weight from a serving of pasta simply by putting it in the fridge. The drop in temperature changes the nature of the noodles into something called “resistant starch,” meaning your body has to work harder to digest it. Cold pasta is closer in structure to natural resistant starches like lentils, peas, beans, and oatmeal, which pass through the small intestine intact and are digested in the large intestine, where—well, it gets kind of gross from there on out. A study in the journal Nutrition & Metabolism found that adding resistant starch to a meal may also promote fat oxidation. Suffice it say, colder noodles = hotter you. But you’ve got to eat it cold: Once you heat the pasta up again, you destroy the resistant starch.
To read more go to link above.
10 superfoods and you’ll feel and look better than ever…
The ultimate immune-boosting food. Rich in anti-oxidants.
American blueberry pancakes
Apple & blueberry bircher
High in carotene, known to boost the immune system.
Skinny carrot fries
Carrot, apple & celeriac mash
Carrot & houmous roll-ups
Lettuce & salad greens
Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.
Vitality chicken salad with avocado dressing
Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.
Creamy beetroot curry
You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.
Sweet & spicy nuts
Brazil & banana bread
Brazil nut & banana crunch Saturdaes
Grapefruit has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.
Grapefruit, orange & apricot salad
Prawn & pink grapefruit noodle salad
Honeyed orange & grapefruit
Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.
Crispy garlic & rosemary slices
Spaghetti with spinach & garlic
Green beans with shallots, garlic & toasted almonds
Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.
Cranberry chicken salad
Winter fruit salad
Stimulates the immune system and circulation.
Lime & ginger salmon
Spiced parsnip & cauliflower soup
Sea bass en papillote
The 11 Most Nutrient Dense Foods on The Planet
There is only a limited amount of food you can eat in a single day.
In order to maximize the amount of nutrients you take in, it makes sense to spend your “calorie budget” wisely.
The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.
These are the 11 most nutrient dense foods on the planet.
Not all fish is created equal.
Salmon, and other fatty types of fish, contain the greatest amount of Omega-3s.
Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients.
A 100 gram piece of wild salmon contains 2.8 grams of Omega-3s, along with lots of high quality animal protein and a ton of vitamins and minerals… including large amounts of Magnesium, Potassium, Selenium and all the B-vitamins (2).
It is a good idea to eat fatty fish at least once or twice a week, to get all the Omega-3s that your body (and brain) desperately need.
Also, let’s not forget the fact that salmon tastes awesome and is fairly simple to prepare. It also tends to make you feel full with relatively few calories.
Of all the super healthy leafy greens, kale is the king.
It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.
A 100 gram portion of kale contains (9):
- 200% of the RDA for Vitamin C.
- 300% of the RDA for Vitamin A (from beta-carotene).
- 1000% of the RDA for Vitamin K1.
- Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.
This is coming with 2 grams of fiber, 3 grams of protein and only 50 calories.
Kale may be even healthier than spinach. Both are super nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed (10).
Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and Indole-3-Carbinol, which have been shown to fight cancer in test tubes and animal studies (11, 12).
Bottom Line: Kale is one of the most nutrient dense vegetables you can eat, with large amounts of vitamins, minerals and cancer-fighting compounds.
The sea has more than just fish… it also contains massive amounts of vegetation.
Usually referred to as “seaweed,” there are thousands of different plant species in the ocean, some of which are incredibly nutritious (13).
In many cases, seaweed is even more nutritious than vegetables from the land. It is particularly high in minerals like Calcium, Iron, Magnesium and Manganese (14).
It is also loaded with various bioactive compounds, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity (15).
But where seaweed really shines is in its high content of iodine, a mineral that is used to make thyroid hormones.
Just eating a high-iodine seaweed like kelp a few times per month can give your body all the iodine that it needs.
If you don’t like the thought of eating seaweed, then you can also get it as a supplement. Dried kelp tablets are very cheap and loaded with iodine.
Many sushi dishes also include seaweed in them, along with other goodies.
Bottom Line: The vegetables from the sea are highly nutritious, but very rarely consumed in Western parts of the world. They are particularly high in iodine, which is essential for optimal thyroid function.
Garlic really is an amazing ingredient.
Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious.
It is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium (16).
But garlic is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic.
There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure and total and LDL cholesterol, while raising HDL… which should lead to a reduced risk of heart disease down the line (17, 18, 19, 20).
It also has various cancer-fighting properties. Studies show that the people who eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach (21, 22).
Bottom Line: Garlic is both tasty and extremely healthy. It is highly nutritious and the bioactive compounds in it have known disease fighting properties.
Out of all the wonderfully nutritious organisms found in the sea, shellfish may be the most nutritious of all.
Commonly consumed types of shellfish include clams, oysters and various others.
Clams are among the best sources of vitamin B12 in existence, with a 100 grams of clams supplying over 16 times the RDA! It is also loaded with other nutrients, including Vitamin C, B-Vitamins, Potassium, Selenium and Iron (25).
Oysters are also incredibly nutritious… with a 100 grams supplying 6 times the RDA for Zinc, 2 times the RDA for Copper, along with large amounts of B12 and Vitamin D – along with a plethora of other nutrients (26).
Really, shellfish are among the most nutritious foods in existence. Unfortunately, people rarely consume them.
They may also be considered a great food for people who want to be as close to vegetarian/vegan as possible, while also getting most of the benefits of consuming animal foods. Shellfish is non-sentient.
Bottom Line: Shellfish are among the most nutritious organisms found in the sea. They are very high in important nutrients like Vitamin B12 and Zinc.
If there’s one high-carb food that I miss on my low-carb diet, it’s potatoes.
A single large potato contains lots of Potassium, Magnesium, Iron, Copper and Manganese… with plenty of vitamin C and most of the B vitamins (27).
Potatoes really are one of the world’s most perfect foods.
They contain a little bit of almost every nutrient we need and there have been accounts of people living on nothing but potatoes for a long time.
They are also one of the most fulfilling foods in existence. When researchers compared the “satiety value” of different foods, boiled potatoes scored higher than any other food they measured (28).
Bottom Line: Potatoes contain a little bit of almost every nutrient we need. They are incredibly fulfilling and can contain large amounts of resistant starch.
Humans and pre-humans have been eating animals for millions of years.
However… back in the day, we didn’t just eat the muscles like we do today. Compared to the organs, muscle meat is nutritionally poor.
There are even accounts of modern hunter-gatherers selectively eating the organs, then feeding lean muscle meat to the dogs.
Out of all the organs, liver is by far the most nutritious.
The liver is a remarkable organ with hundreds of functions related to metabolism. One of its functions is to store important nutrients for the rest of the body.
A 100 gram portion of beef liver contains (30):
- 1176% of the RDA for Vitamin B12.
- Over 50% of the RDA for Vitamins B6, B5, Niacin and Folate.
- 201% of the RDA for Vitamin B2.
- 634% of the RDA for Vitamin A.
- 714% of the RDA for Copper.
- Over 30% of the RDA for Iron, Phosphorus, Zinc and Selenium.
- 29 grams of high quality animal protein.
Eating liver once per week is a good way to ensure that you get optimal amounts of these very important nutrients.
Bottom Line: Hunter-gatherers who eat meat usually prize organs like liver, because they are the most nutritious parts of the animal.
Sardines are small, oily fish that can be eaten whole.
This includes bones, skin, organs, brains and everything.
Given that the organs are usually the most nutritious parts of an animal, it is not surprising to see that whole sardines are incredibly nutritious.
They contain a little bit of almost every nutrient that the body needs and are pretty close to being perfect from a nutritional standpoint (31).
Like other fatty fish, they’re also very high in heart-healthy Omega-3s.
Bottom Line: Small, oily fish like sardines are usually eaten whole, which includes the organs, bones, brains and other nutritious parts. They contain a little bit of almost every nutrient we need.
When it comes to the nutritional value of fruits, blueberries are in a league of their own.
Although they’re not as high in vitamins and minerals as vegetables (calorie for calorie), the antioxidant content is where they really shine.
They are loaded with powerful antioxidant substances, including anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain (32).
Several studies have examined the health effects of blueberries in humans.
One study found that blueberries improved memory in older adults (33).
This finding makes sense, given that eating blueberries has been shown to increase the antioxidant value of the blood (35).
Bottom Line: Blueberries are very nutritious compared to most fruits and are loaded with powerful antioxidants, some of which can increase the antioxidant value of the blood and have protective effects on the brain.
10. Egg Yolks
Egg yolks have been unfairly demonized because of their cholesterol content.
But the studies actually show that dietary cholesterol isn’t something you need to worry about, because cholesterol in the diet doesn’t raise the “bad” cholesterol in the blood (39).
What we’re left with is one of the most nutritious foods on the planet. Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”
Egg yolks are loaded with vitamins, minerals and various powerful nutrients (40).
They’re high in Lutein and Zeaxanthine, antioxidants that can protect the eyes and reduce your risk of eye diseases like cataracts and macular degeneration (41).
Really… whole eggs are an amazing food. The yolk is where almost all the nutrients are found, throwing it away is the absolute worst thing you can do.
Also let’s not forget that eggs are cheap, taste amazing and are super easy to prepare.
Bottom Line: Whole eggs are so nutritious that they’re often called “nature’s multivitamin.” The yolk is where almost all of the nutrients are found, just eating the whites is a terrible idea.
11. Dark Chocolate (Cocoa)
Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat.
It is loaded with fiber, iron, magnesium, copper and manganese (47).
But the biggest factor is its amazing range of antioxidants.
In fact, a study showed that cocoa and dark chocolate scored higher than any other food they tested, which included blueberries and acai berries (48).
There are multiple studies in humans showing that dark chocolate has powerful health benefits… including improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function (49, 50, 51, 52).
One study found that people who consumed chocolate 5+ times per week had a 57% lower risk of heart disease (53).
Given that heart disease is the most common cause of death in the world, this finding could have implications for millions of people.
Make sure to get dark chocolate with a 70% cocoa content, at least. The best ones contain 85% cocoa or higher.
Eating a small square of quality dark chocolate every day may be one of the best ways to “supplement” your diet with additional antioxidants.
Best and Worst Nuts for Your Health
For more information on this topic go to the website below:
Should you go nuts?
Nuts are nature’s way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.
Here’s a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they’ll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.
Blueberries Health Benefits
5 Tips for Heart Healthy Snacking
Source: American Heart Association
Snack: A little word that packs a big punch. There is endless information about when to snack, what to eat, what not to eat, and why you should be doing this and not that. Let’s be honest, it can get confusing, especially when you’re looking for heart-healthy answers. Not to mention our food cravings can fluctuate without warning. Instead of trying to dictate what and when you eat, learn to listen to your body and assess what you really need.
Not sure where to start? Here are five tips for healthy snacking when your appetite strikes.
1. Assess your hunger
“Learn to listen to your body and let yourself get truly hungry so you can understand what hunger actually feels like,” says Dr. Janet Brill, nutrition expert and author of Cholesterol Down and Prevent a Second Heart Attack. Hunger is often a deceptive reaction triggered by external factors—like emotions—often leading us to eat when we’re not really hungry. “People, especially women, emotionally eat—they eat because they are angry, bored, tired,” Brill said. “That is emotional eating and that is why so many people are overweight, which increases your risk for heart disease.”
Before you bite, start with a glass of water and revaluate where your hunger pains are coming from. If water did the trick and you feel your hunger receding, wait an hour or two before making your way back to the kitchen. Still hungry? Grab a heart-healthy snack like an apple or fresh veggies dipped in hummus.
2. Decide what to eat
“Eating for good health means preventing tremendous hunger,” Brill said. And if you’re eating the wrong foods, you may never feel full. A day consisting of simple carbohydrates (think white bread and pasta) and lacking in protein will often lead to a hunger attack later. When you’re picking a snack, revisit your last meal. Was breakfast oatmeal or toast? Grab a Greek yogurt or some cottage cheese. Did you opt for a leafy, dark green salad for lunch? Aim for fiber-filled, whole wheat crackers and hummus for your afternoon snack. Remember, it’s all about finding the balance that works for you. Brill suggests keeping a food diary to help keep track of daily intake and learn more about your eating and hunger habits. (This can also help you avoid emotional eating.) “An old pencil and paper will do,” she said. “The simple act of doing it is educational.”
3. Focus on your food
When you do snack, focus. Mindless eating is a huge factor in overconsumption, Brill explained. “If you eat mindlessly then you’ve possibly just had a snack that is more calories than you eat in an entire day,” she said. Since many of us multitask, it’s easy to stop paying attention and overeat while scanning email, running errands or taking the kids to soccer practice. Stop doing that. Your body deserves respect and mindless eating is an easy (and fast) way to rack up extra calories, which could eventually lead to heart disease and obesity. Brill explained that when you learn to make every calorie count, you’ll also learn to enjoy the pleasures of eating healthy food.
4. Get creative with your snack
Snacking doesn’t have to be boring. If you can, take the time to prepare something delicious—it can make all the difference when it comes to satisfaction. But good eats don’t have to be time consuming. For quick, heart-healthy bites try an apple, handful of raw almonds, or some fresh dark berries. Just remember these two words: fiber and protein. “You should have a lean protein and high fiber component to your snack—protein is the most filling and the most taxing when it comes to metabolizing,” Brill explained.
Snack time is also a great way to incorporate new foods into your diet or ones that you are not getting enough of like whole grains, fruits and vegetables. Not ready to commit to a full meal of that strange looking veggie you picked up from the farmers’ market? Try it as a snack. As long as you are open-minded, your options will keep growing.
5. Prepare snacks in advance
If you have a hectic week ahead, set aside time on Sunday to prep things you can grab on the go. I recommend heart-healthy snacks like sliced veggies and fruit or nuts, which are always sure to please. The better prepared you are, the less likely you’ll be to make that late afternoon vending machine run. (And if you do end up there, don’t fret. Take a deep breath, check in with your body, and think through your options.)
Good fats vs. bad fats
There are four major types of dietary fat found in food from plants and animals:
- Good: monounsaturated and polyunsaturated fats (including omega-3s)
- Bad: trans fats
- Open to debate: saturated fats
To label certain fats “good” and others “bad” can be a little simplistic. After all, it takes more than just the fat content of food to determine whether it’s healthy or unhealthy.
- How food is raised or grown, how it’s prepared, and any additives used can make a huge difference to whether something is healthy or unhealthy. While some fish is packed with healthy omega-3 fats, for example, deep frying it in refined vegetable oil can add unhealthy trans fat, making it potentially harmful.
- There’s an ongoing debate in the nutrition world about the merits and dangers of saturated fat and no clear consensus on exactly where it falls on the spectrum of good fats to bad.
- While monounsaturated and polyunsaturated fats from whole foods are universally considered good fats, those from industrially manufactured oils are often considered dangerous.
- Choosing healthy fats tip 1: Add more unsaturated fat to your diet
These good fats can improve blood cholesterol levels, lower your risk of heart disease, and benefit insulin levels and blood sugar. Omega-3 fats are particularly beneficial for your brain and mood. The best sources are fish, nuts, and seeds.
To read more goto: http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
Fish Oils: Health Benefits, Facts, Research
Source: Live Science
Possible health benefits of fish oils
Over the last ten years, there have been dozens of studies on fish oils and omega-3 oils. Some have backed up these claims, while others have not.
Fish oils are said to have a number of health benefits if they are included in a human diet, including:
1) Multiple sclerosis (MS)
Fish oils are said to help people with MS. However, a study carried out by researchers from University Hospital in Bergen, Norway, in April 2012 found that omega-3 fatty acids do not help people with MS.1
2) Prostate cancer
Fish oils may reduce a man’s risk of developing prostate cancer if they follow a low-fat diet, one study found, while another linked omega-3 levels to a higher risk of aggressive prostate cancer2.
A study published in the Journal of the National Cancer Institute found that omega fish oils raise prostate cancer risk. The authors, from the Fred Hutchinson Cancer Research Center reported that high fish oil intake raises the risk of high-grade prostate cancer by 71% and all prostate cancers by 43%.3
3) Post-natal (post-partum) depression
Fish oils consumed during pregnancy may help protect mothers from post-partum depression – Dr. Michelle Price Judge, of the University of Connecticut School of Nursing, said after carrying out a study in 2011 “DHA consumption during pregnancy at levels that are reasonably attained from foods has the potential to decrease symptoms of postpartum depression.”4
4) Mental health benefits
A pilot study carried out in 2007 suggested that fish oils may help young people with behavioral problems, especially those with ADHD. The eight-week study demonstrated that children who consumed between 8 and 16 grams per day of EPA and DHA (the long chain omega-3 fatty acids found in fish oil) showed significant improvements in their behavior (rated by both their parents and the psychiatrist working with them).5
5) Memory benefits
Omega-3 fatty acid intake can help improve working memory in healthy young adults, researchers reported in the journal PLOS One (October 2012 issue).6
The benefits of fish oils in aiding cognitive function in older populations may be less beneficial, however. A study by researchers at the University of Iowa suggested that high levels of omega-3 are of no benefit to cognitive decline in older women.10
6) Heart benefits
Omega-3 fatty acids found in fish oils may protect the heart from mental stress. A study study published in the American Journal of Physiology – Regulatory, Integrative, and Comparative Physiology revealed that people who took fish oil supplements for over a month experienced less mental stress in measurements of cardiovascular health than those who did not.11
We look closely at all of the studies related to fish oils and the heart on the next page.
7) Protection from Alzheimer’s disease
Claims were made for many years that regular fish oil consumption would help prevent people from developing Alzheimer’s disease. However, a major study in 2010 found that fish oils and a placebo were no different in Alzheimer’s prevention.
In contrast, a study published in Neurology in 2007 reported that a diet in fish, omega-3 oils, fruit and veggies reduces dementia and Alzheimer’s risk.7
8) Protection from vision loss
Adequate dietary consumption of DHA protects people from age-related vision loss, Canadian researchers reported in the journal Investigative Ophthalmology & Visual Science.8
The research team at the University of California-Los Angeles (UCLA) School of Medicine, says their findings may be particularly useful to epilepsy patients who no longer respond to medication
10) Schizophrenia and psychotic disorders
In what was believed to be the first study of its kind, research has revealed the omega-3 fatty acids found in fish oil may be effective for reducing the risk of psychosis.
The study, published in Nature Communications, details how a 12-week intervention with omega-3 supplements substantially reduced the long-term risk of developing psychotic disorders.
11) Benefits for the fetus
Omega-3 consumption may help boost fetal cognitive and motor development. In a study published in 2008, scientists from L’Université Laval Laval found that omega-3 consumption by the mother during her last three months of pregnancy improved her baby’s sensory, cognitive and motor development.9
To read more goto: http://www.livescience.com/29360-grocery-shopping-hungry.html
Top 7 condiments that destroy health faster than you’d ever think
Source: http://Learn more: http://www.naturalnews.com/054944_condiments_dressings_health_effects.html#ixzz4HAsQDu2z
(NaturalNews) Most health enthusiasts watch what they eat in a major way, not realizing that they may not be vigilant enough in some key areas. Are you struggling to shed those last 10 pounds? Can’t seem to get enough energy for a good workout at the gym? Too tired before and after work to do much at all? Maybe the secret lies in the need for healthy food across the board, not just when considering the main courses you consume and the beverages of which you partake.
Those little “extras” are greatly underestimated in their power to bring you down, slow you down and actually minimize your potential. That’s right: the “man” sneaks poisons into just about anything he can, so when you overlook condiments and don’t “sweat the small stuff,” it just may be what’s sweating you. Maybe your mustard and fermented soy sauce are okay, but there’s a swath of toxic toppings you probably think don’t make up enough of what you consume to make a difference. Except … they do.
Do you ever watch videos where the speakers are raw foodists, or health “fanatics,” or just nutritional experts, and they seem to have a relentless supply of energy, a positive outlook, enthusiasm and passion for life and what they’re teaching? It’s not because they consume canola oil and soybean oil all day, and it’s certainly not because they drink water from the tap and put animal byproducts that contain hormones, antibiotics and harmful bacteria in their bodies. They’re not putting products in their bodies that have been processed, iodized, irradiated, brewed with chemicals, genetically modified or imported from China. Every little bit adds up, and you may want to evaluate everything you’re eating and drinking, including these top seven condiments that destroy health faster than most people would ever even consider.
#1. Most coffee creamers, whether liquid or powder: Liquid creamers often contain soy and carageenan, while the powders contain GMO soy, among other polluted ingredients.
#2. Artificial sweeteners: These sweet devils cause feelings of anxiety, nervousness, depression and for many others, irritable bowel syndrome.
#3. Most mayonnaise: Nearly every mayo on the shelves, including the organic options, contains pesticide-laden soybean and canola oils. It’s hard to find mayonnaise made with non-GMO sunflower oil or vegenaise. Your best bet is to follow a recipe and make your own organic mayonnaise with organic eggs, lemon juice, apple cider vinegar and Dijon mustard.
#4. Most salad dressings, including organic, contain soy and canola oils: They’re flooding the shelves lately, and they’ll absolutely ruin your healthy salad. Don’t let it happen to you. Even organic soy is bad for humans. If soy is not fermented, don’t buy it. And canola oil comes from rapeseed, which is toxic to all animals. Let it go!
#5. Sour cream (loaded with hormones and antibiotics from CAFO cows): Sour cream is dairy based, and if the cows aren’t grass fed and living outside, eating normal organic food, then they’re living in confined animal feeding operations, getting jacked up with artificial growth hormones, shot up with antibiotics and crowded together, walking around in their own feces, with infected udders that produce pus-laden milk. Talk about a condiment that will bring you down and lead to inflammation and excess mucus. Avoid non-organic sour cream at all costs.
#6. Honey: Much of the “honey” sold in America is just HFCS (high fructose corn syrup) that’s genetically modified and/or imported and processed imitation honey from China. (Look for REAL honey from local, trusted sources.)
#7. Iodized salt (irradiated and raises blood pressure): You know how you always hear, “Too much sodium causes high blood pressure?” Well, they’re talking about iodized, irradiated salt, not sea salt, which contains lots of nutritious minerals. Avoid the white salt that’s in just about every shaker at every restaurant in America. Bring your own Himalayan sea salt with you when you go out to eat, and pop your own organic popcorn (with sea salt) and bag it for the movies!
Sweat the small stuff, because it can absolutely ruin the big stuff!
A condiment is any sauce or spice that’s added to food in order to impart a certain flavor, or to enhance existing flavor. In some cultures, condiments complement the dish. The term originally described preserved or pickled foods, but the meaning has shifted over the years. Nearly every condiment at a restaurant, convenience store, work office break room, fast food joint or coffee shop contains ingredients that are processed, genetically modified to contain pesticides and detrimental to your health.
Any medical doctor will tell you that you worry too much, but any nutritional expert will tell you that it all adds up, and that there’s a reason every third person in America gets cancer in their lifetime, while half of the rest suffer from Alzheimer’s, heart disease, strokes, arthritis, osteoporosis, diabetes and other totally preventable health issues.
Start “sweating” the small stuff. Examine all the condiments you’ve been using regularly, and switch them out for some healthy ones. You’ll notice a difference in the way you feel – guaranteed!
27 Health and Nutrition Tips That Are Actually Evidence-Based
There is a lot of confusion when it comes to health and nutrition.
People, even qualified experts, often seem to have the exact opposite opinions.
However, despite all the disagreements, there are a few things that are well supported by research.
Here are 27 health and nutrition tips that are actually based on good science.
1. Don’t Drink Sugar Calories
Sugary drinks are the most fattening things you can put into your body.
This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods (1).
2. Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They are loaded with magnesium, vitamin E, fiber and various other nutrients (9).
Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism (13).
3. Avoid Processed Junk Food (Eat Real Food Instead)
All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.
They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.
4. Don’t Fear Coffee
Coffee has been unfairly demonized. The truth is that it’s actually very healthy.
Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases (16, 17, 18, 19, 20, 21).
5. Eat Fatty Fish
Pretty much everyone agrees that fish is healthy.
This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients (22).
6. Get Enough Sleep
The importance of getting enough quality sleep can not be overstated.
It may be just as important as diet and exercise, if not more.
What’s more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults (30).
7. Take Care of Your Gut Health With Probiotics and Fiber
The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.”
These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity (31, 32).
A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria (33, 34).
8. Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits.
One important factor, is that it can help boost the amount of calories you burn.
The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44% (37).
9. Don’t Overcook or Burn Your Meat
So, eat your meat, just don’t overcook or burn it.
10. Avoid Bright Lights Before Sleep
An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
11. Take Vitamin D3 if You Don’t Get Much Sun
Back in the day, most people got their vitamin D from the sun.
The problem is that most people don’t get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.
According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin (43).
If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.
12. Eat Vegetables and Fruits
Vegetables and fruits are the “default” health foods, and for good reason.
They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.
13. Make Sure to Eat Enough Protein
Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.
Protein is particularly important for weight loss, and works via several different mechanisms (53).
A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking (54, 55, 56, 57).
14. Do Some Cardio, or Just Walk More
Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.
15. Don’t Smoke or do Drugs, and Only Drink in Moderation
If you’re a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.
If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.
16. Use Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest fat on the planet.
17. Minimize Your Intake of Added Sugars
Added sugar is the single worst ingredient in the modern diet.
Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health (68).
18. Don’t Eat a Lot of Refined Carbohydrates
Not all carbs are created equal.
Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.
19. Don’t Fear Saturated Fat
The “war” on saturated fat was a mistake.
It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease (79, 80, 81, 82).
20. Lift Heavy Things
Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.
The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.
21. Avoid Artificial Trans Fats
It is best to avoid them like the plague.
22. Use Plenty of Herbs and Spices
There are many incredibly healthy herbs and spices out there.
You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.
23. Take Care of Your Relationships
Social relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well.
24. Track Your Food Intake Every Now and Then
This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients.
Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet (98).
Basically, anything that increases your awareness of what you are eating is likely to help you succeed.
I personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.
25. If You Have Excess Belly Fat, Get Rid of it
Not all body fat is equal.
For this reason, your waist size may be a much stronger marker for your health than the number on the scale.
This article lists 6 evidence-based ways to lose belly fat.
26. Don’t go on a “Diet”
Diets are notoriously ineffective, and rarely work well in the long term.
In fact, “dieting” is one of the strongest predictors for future weight gain (105).
Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it.
Weight loss should follow as a natural side effect of better food choices and improved metabolic health.
27. Eat Eggs, and Don’t Throw Away The Yolk
Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”
Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease (107).
What we’re left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.
Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.
What is MSG? Is it bad for you?
Answers from Katherine Zeratsky, R.D., L.D.
MSG has been used as a food additive for decades. Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. These reactions — known as MSG symptom complex — include:
- Facial pressure or tightness
- Numbness, tingling or burning in the face, neck and other areas
- Rapid, fluttering heartbeats (heart palpitations)
- Chest pain
However, researchers have found no definitive evidence of a link between MSG and these symptoms. Researchers acknowledge, though, that a small percentage of people may have short-term reactions to MSG. Symptoms are usually mild and don’t require treatment. The only way to prevent a reaction is to avoid foods containing MSG.
United States Department of Agriculture – Food & Nutrition Information Center
The Food and Nutrition Information Center – a leader in food and human nutrition information dissemination since 1971 – provides credible, accurate, and practical resources for nutrition and health professionals, educators, government personnel and consumers. Learn more about FNIC.
Go to site above and download: 2015–2020 Dietary Guidelines for Americans
Learn more about Nutrition at –http://nutritiondata.self.com
On Nutrition Data, you’ll find detailed nutrition information, plus unique analysis tools that tell you more about how foods affect your health and make it easier to choose healthy foods.
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