Are There Such Thing As, "Healthy Fat?"
| By Antonio T The popularity of "Fat-Free" and "Reduced fat" foods has given us the idea that the less fat in our diets the better. Dietary fat, however, is a vital nutrient that each of us needs to consume on a daily basis in order for our bodies to function normally. Some of the most important functions of dietary fat are transportation and absorption of fat-soluble vitamins (A, D, E, and K), function of hormones, and growth and maintenance of skin. The question of how much of what type of fat to consume each day can be confusing. Allow me to simplify the matter and explain which fats are healthy fats. Fat can be classified as saturated or unsaturated. Saturated fat, which includes animal fat, coconut, palm oil, and many processed foods, raises blood cholesterol levels. Unsaturated fat is classified as either monounsaturated or polyunsaturated. Monounsaturated fat, such as canola, olive and peanut oils, have no effect on blood cholesterol levels. Polyunsaturated fat, which include oils such as safflower, corn and sunflower, as well as fish and soy, lower blood cholesterol levels. So as you can guess, consuming too much saturated fat and not enough unsaturated fat can lead to high cholesterol levels and heart disease. There is a type of polyunsaturated fat called Omega 3 fatty acid, which may be particularly beneficial to consume. Omega 3's, which are known as an essential fatty acid, assist in the function of the reproductive system, the immune system, the cardiovascular system, and the nervous system. Omega 3's have been shown to reduce the risk of heart disease and lower blood pressure levels. They may also help reduce the risk of diabetes and some cancers. Most people's diets are lacking in Omega 3's. Sources of Omega 3's include fish, flaxseed and walnuts. Now that you know what types of fat are best to eat, you probably want to know how much you should consume. Recommendations are to consume 35-65 grams of fat a day. Another way to look at it is that 20-35% of your total calorie intake should be from fat. Individual needs differ, so there is no exact number of grams of fat that can be recommended for everyone. Saturated fats should make up less than 10% of your total calorie intake for the day. Most of the fat that we consume should be from mono and polyunsaturated fats. As we talk about what types of fat are best to consume, mention should be given to trans fat. Trans fat has become a popular topic of conversation in recent years. This type of fat is used primarily in processed foods. Trans fat begins as an unsaturated fat, but is then converted to a saturated fat. Trans fat is shown to increase bad cholesterol and reduce good cholesterol, and are even more harmful than saturated fats. It is best to avoid foods that contain trans fat as much as possible. Any food that lists partially hydrogenated oil as an ingredient does contain trans fat, though it may be a in a very small amount. The answer to the question is yes, there are healthy fats. Fat is an essential part of our daily diet. While we don't need to count every gram of fat we consume, it is a good idea to watch what types of fat we are eating and in what quantity. Do your heart a favor and avoid the "bad" fat and indulge in the "good" fat. For More Information Please visit the site that posted this article at: Bodybuilding Forum or you can jump into our popular fitness forum and join the many discussions at MuscleMX Fitness Forum - MuscleMX.com Article Source: http://EzineArticles.com/?expert=Antonio_T |
Healthy Eating - How to Prevent Atherosclerosis and Maintain Great Cardiovascular Health
| By Yuri Elkaim Q: What is atherosclerosis? A: Atherosclerosis is the build up of plaque in the body’s arteries, leading to a loss elasticity and hardening of the arteries. This plaque build-up results in a reduction in blood flow to vital organs including the heart and brain. Q: How does this plaque build-up occur? A: It is mainly caused by damage/trauma to the arteries from any of several sources including free radical damage, smoking, trans-fats, refined sugar, and chlorinated water, among others. To repair the “wounded” area caused by this trauma, the body signals an inflammatory response causing phospholipids, fibrin (and other clotting factors), and cholesterol to build-up over the damaged area. This is how the plaque is formed. Q: So the real culprit in atherosclerosis is the damage caused by free radicals and other substances you mentioned? A: Exactly. Cholesterol and plaque build-up is simply the body’s natural defense mechanism to repair what’s been damaged. If we remove the damage, this plaque build up (or scar formation) doesn’t occur. Think about it this way – if you don’t cut your finger does a scab form? Obviously not! Q: What are some early warning signs of atherosclerosis and cardiovascular disease? A: When it comes to cardiovascular disease very often the first symptom is a heart attack! However, there are several early warning signs that can identify possible cardiovascular issues. For instance, angina (chest pain on exertion), cold hands and feet, “falling asleep” of legs and arms, and urinating more than twice during the night are all warning signs of potential cardiovascular and heart problems. Q: So what can we do nutritionally to stop and/or reverse arterial plaque formation and the development of cardiovascular disease? A: That’s a great question. Nutrition, and maintaining a healthy lifestyle, is absolutely critical to the health and longevity of the heart and cardiovascular system. Here are a few healthy nutrition guidelines to keep your ticker ticking: 1. Do not smoke since toxic components in cigarettes cause damage to the arterial walls! 2. Reduce your exposure to free radicals and load up on flavonoids and antioxidants (vitamins A, C, E, and zinc) which can easily be attained by eating plenty of green leafy vegetables (kale, collards, spinach, etc…) and colourful fruits and vegetables (citrus fruit, berries, peppers, carrots, etc…) 3. Reduce your intake saturated fats (animal fats) and increase your intake of monounsaturated fats (olive oil, avocado) and polyunsaturated fats, especially omega-3 fatty acids found in fish oil. 4. Avoid chlorinated water for chlorine becomes carcinogenic inside the body and further compromises the integrity of the arterial walls. 5. Exercise at a moderate intensity at least 30 minutes per day, 3 times per week. Yuri Elkaim, BPHE, CK, RHN Yuri Elkaim is a registered holistic nutritionist, highly acclaimed personal trainer, certified kinesiologist, former professional soccer player, speaker, and owner of Total Wellness Consulting. He is also the author of the revolutionary Eating for Eating – a guide to healthy eating that has awaken the world to the power of natural living foods. It includes 120 recipes, a 12-week meal plan, and more great nutritional tools for living the best life ever! For more information on Eating for Energy please visit http://www.EatingforEnergy.ca Article Source: http://EzineArticles.com/?expert=Yuri_Elkaim |
Mind, Body & Healthful Juice
| By Wilson Sager The Holistic Approach We humans need to be aware of our holistic self and that it consists of mind, body and soul. Each has its unique, irreplaceable role in contributing to our overall well being. Combining selected oriental practices with traditional western medical practices has resulted in beneficial miracles thanks to the consistent focus on an holistic approach to wellness and disease management. Maintaining a healthy and vibrant mind and body requires essential natural nutrients and a balanced exercise routine. We need the freedom to develop a personal relationship with God. A holistic approach is needed to attain the maximum benefits of healthy living. Healthful Juice Organic fruit and vegetables can help us achieve holistic well being. Fresh vegetable and fruit juice nourish our minds and bodies. The excellent taste, fresh smell, and colorful appearance peps up the senses. And the healthful ingredients, straight from the earth's treasure chest of essential nutrients and minerals, nourish and strengthen the mind and body. These nutrients provide the basis for new cellular development. It is easy to juice raw fresh fruits and vegetables because they require no cooking. The raw food nutrition helps preserves more nutrients and enable us to enjoy the benefits of a healthy diet. So add some juice-sips to your diet and enjoy the joy of juicing and the benefits of a healthy diet. Champion Juicer – Your Health Buddy Ok so juice is a smart healthy option, and the best juice is fresh home made juice! In fact juices from a masticating juicer are the best option as this gives maximum nutrients and the juice is tastier with some yummy fibers too! For your own body sake don’t get lazy and have chemical laced packaged, while the centrifugal juicers don’t do the job properly as they miss out on many fibers and micronutrients. One of the best masticating juicers available is the Champion juicers (since 1955). It’s a popular masticating juicer that’s powerful and famous for its durability, reliability and real integrity. Manufactured by Plastaket Manufacturing Co. in California, this juicer range is backed-up with a 10 year limited warranty. Champion Juicers have a simple answer to every juicing problem. Champion juicers chew the fibers and this break up the cells of vegetables and fruits. What you get is a great health drink that gives you more fiber, enzymes, vitamins and trace minerals. Your health benefits from a darker, richer color juice with a full-bodied flavor that is sweeter with more full-bodied flavor. http://www.AChampionJuicer.com is an ecommerce business marketing a masticating juicer. The Champion Juicer is a fruit and vegetable juicer. And drinking fresh fruit and vegetable juice may improve or maintain your good health. Article Source: http://EzineArticles.com/?expert=Wilson_Sager |
Vitamins for a Healthy Woman
| By Uma Shankari A well planned diet for women should supply both macronutrients, like proteins, carbohydrates, and fat, as well as micronutrients, such as vitamins and minerals. Without vitamins and minerals, our bodies cannot synthesize new cells, build new tissues and produce the energy we need, regardless of how much carbohydrate, protein, fat and water we ingest everyday. Vitamins also serve as anti-oxidants, chelating heavy metals and attracting free radicals to detoxify our systems. Some help fight infection, clot blood, heal wounds, and strengthen bones. Others contribute to hormone production, stable cholesterol levels, conversion of food into energy and healthy cell regeneration. Normally, we can obtain the vitamins to meet the Recommended Dietary Allowances from a balanced diet. Whole foods are the preferred source of important vitamins and minerals for your health. Never forget to add high vitamin vegetables and fruits, such as broccoli, oranges, strawberries, or spinach to your meals. In a perfect world, you'd always eat right, but in the real world of busy schedules, fast food and processed food lead the monthly grocery list items, thus leading to deficiency diseases. Heavy menstrual periods, vegetarian diets, or just nixing top iron sources such as red meat can leave you too pooped to feel fit. Are you a vegetarian? Plant sources of iron are poorly absorbed, leaving you anemic. Hence taking a multivitamin supplement is a good insurance policy. Not everything we swallow is absorbed by our bodies. Fat-soluble vitamins like A and D have the capacity to be stored in our bodies. Others, like vitamin C and some of the Bs, are water-soluble, which means they are eliminated in our urine and sweat and must be replenished regularly. Every essential nutrient has a vital task in our bodies. Moreover, each one usually works synergistically with one or several others. For example, vitamin E works more efficiently in the presence of vitamin C. Calcium has a much higher absorption rate when taken with magnesium. And zinc may assist a variety of other nutrients to bolster the immune system. A diet rich in vitamin C may slow the progression of osteoarthritis, the most common joint disorder in older individuals. Osteoporosis affects a large percentage of older women, and this condition typically begins in a woman in her 30's. A woman over 40 should consider supplementing her diet with calcium and magnesium along with vitamin D. Ultraviolet rays from sunlight trigger vitamin D synthesis in the skin. We can create 20,000 IU of vitamin D in just 20 minutes of sun exposure. Not only is vitamin D important for calcium absorption, it aids weight loss, strengthens bone, and protects against cancer and depression. The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Without vitamin D, bones can become thin, brittle, or misshapen. For those of us who live in areas where sunshine is relatively rare round the year, it will be wise to go on a supplement of vitamin D. Vitamin K is often overlooked in regard to bone health, where it is very important. The body needs it to manufacture certain proteins that are necessary for bone formation. The best sources of vitamin K are leafy green vegetables. Western diet that is high in sugar and fats may be substantially lacking in chromium, normally found in foods such as liver, whole grain cereals, meat, cheese, brewer's yeast, molasses, mushrooms and egg yolk. Chromium is used in the treatment of: high cholesterol levels, diabetes, heart disease, depression and anxiety, and premenstrual syndrome related symptoms. If you are pregnant and your hands and feet swell, Vitamin B6 may help you get rid of excess fluid. But you have to be careful, as this vitamin, found in potatoes, bananas, brown rice and avocados, can get lost in processing. Elderly people have trouble absorbing B vitamins. Many of these vitamins work synergistically with other B vitamins. If you like to take care of your brittle nails or want to prevent hair loss, you would benefit by taking biotin (B7 or vitamin H) supplements. Biotin aids in cell growth, in fatty acid production, in the metabolism of carbohydrates, fats and proteins and in the utilization of other B-complex vitamins. Biotin works synergistically with vitamin B6, riboflavin and other B vitamins. It also helps to lower blood sugar levels. People with level 2 diabetes have significantly lower biotin levels. Biotin, found in brewer's yeast, soy flour, cereals, egg yolks, milk, nuts and vegetables, is destroyed by food processing techniques such as canning. Beta Carotene reduces risk from cancer, heart disease, aging, cataract etc and is provided by fruits and vegetables rich in carotenoids. Magnesium can help to ease not only premenstrual syndrome, but also high blood pressure and kidney stones. Magnesium helps to turn food into energy, and also in transmitting electrical impulses across nerves and muscles. It is also vital for absorption of calcium. This vital mineral may be deficient in people with diabetes or in those who consume excess calcium or use diuretics indiscriminately. If there is a lack of iron, vitamin B12 or folic acid (one of the B group of vitamins) anemia will develop. Most women in their reproductive years come up short on iron, used by the body to make hemoglobin. Iron, which is absorbed in the intestine, comes in two forms hee and nonheme. Heme is found in meat and is usually well absorbed by the body, whereas non-heme comes from plants and is poorly absorbed. If you are experiencing fatigue, split nails, sore tongue, cold hands and feet or vague gastrointestinal problems such as gas, belching or constipation, the reason can be attributed to lack of iron. Take iron tablets along with meal for better absorption. Have your doctor test hemoglobin, hematocrit, and serum ferritin, the storage form of iron. Folic acid also prevents birth defects and may lower the risk of cancer. All women of reproductive age, women who have a drink a day or more and anyone who wants to lower her risk of colon cancer must have 400 mcg (600 mcg if you're pregnant) of folic acid. Elderly people are particularly at risk of vitamin B12 deficiency, although it may also be present in the young women. Anemia due to a lack of vitamin B12 is called pernicious anemia. Vitamin B12 is essential for the nervous system, which is why a deficiency can also cause inflammation of the nerves (neuritis) and dementia (mental deterioration). A vegetarian or vegan diet can cause deficiency because vitamin B12 is only found in foods of animal origin, such as meat, fish, eggs and milk. It can also be caused by the inability of the small intestine to absorb vitamin B12. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavenoids fill up these empty spots there is no room for toxins to park. Bioflavenoids also reduce the cholesterol's ability to form plaques in arteries and lessen the formation of microscopic clots inside arteries, which can lead to heart attack and stroke. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form. Selenium is a natural mineral that increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables, brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops. Essential fatty acids protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie. Uma Shankari is a Bangalore-based freelance journalist. She is passionate about writing. She writes regularly on development issues, health and fitness, yoga/meditation, life and relationships. Read some her articles on http://www.helium.com/search/search?search_query=Uma+Shankari Article Source: http://EzineArticles.com/?expert=Uma_Shankari |
What Could A Urine Sample Do For Your Health?
| By Peter Salazar From a medical point of view, urine is like an open book to the body's health status, and there are a variety of disease or ailments that can be diagnosed by the analysis of a simple urine sample. Diabetes, urinary tract problems, prostrate cancer, infections of a diverse nature, hepatitis and so on. With the invention of the home health test kits for urine collection and analysis, many patients declared to have changed their lives. Instead of regular visits to a clinic, they could now send urine samples and receive test results and guidance, via mail, without having to leave the comfort of their homes. In case you suspect an infection in the system, a home health test kit may be incredibly handy. The urine sample sent to a laboratory will tell you the truth about your health condition. For infections, urine is usually tested to check whether there are any white cells present. Leukocytes in urine are a clear sign that there is an infection going on in the body; the laboratory will actually count the number of the white cells and make a percentage of their density in urine. Not always, urine leukocytes indicate disease. One such health condition when leukocytes in the urine is not a reason to worry is pregnancy; it is actually normal to have a small amount of white cells in the urine at the time. Nevertheless, urine samples collected with the help of a home health test kit are enough for a complete exam that could identify a pregnancy. Should there be any white cells found, the urine hormonal level will also be checked. This is the most relevant form of investigation to detect a pregnancy and it is the same working principle that is applied to pregnancy home tests. In contact with the urine, the test strip may change color when detecting the hormone. Otherwise, too many leukocytes will point in the direction of a urinary tract infection most of the time and further analyses will be needed. The good part about home health test kits is that together with the results, you also receive therapeutic advice and basic guide lines to follow in order to recover a good health condition. The laboratory results sent via mail should be shown to your doctor in order that he or she may prescribe the correct treatment. Afterwards, other home urine sample testing may be used again to check the patient's evolution. Peter Salazar's source for quality supplements is http://www.utopiasilver.com To go to this product go here: http://utopiasilver.com/products/supplements/hometestkit.htm Read Customer Testimonials Article Source: http://EzineArticles.com/?expert=Peter_Salazar |
What's Bad About Sugar?
| By Deanna Whiteley Sugar is the enemy! It is a drug, a drug that is more dangerous than all other narcotics combined. Sugar is a pure chemical through refining it has been stripped of all the natural food nutrition from the plant. Consumption of this poison is dangerous in any amounts. It doesn’t matter if you try to burn the calories off, it has already done the damage once it has been consumed. It is a non-nutritive empty calorie, since it contains no vitamins and minerals it robs the body of stored vitamins and minerals to be metabolized. These vitamins and minerals are the bodies reserves. When the vitamins and minerals are depleted, metabolization of cholesterol and fatty acids is delayed, contributing to higher blood triglycerides, cholesterol promoting obesity due to higher fatty acid storage around the organs. Sugar raises your insulin levels. When insulin is elevated it depresses your immune system and promotes fat storage. Americans consume 2-3lbs of sugar a week, Like other drugs, sugar is addictive, the more you eat; the more you want. I have observed that approximately 80% of health problems are related to diet. Remember what your Grandmother taught you, “you are what you eat.” There are observable behaviors that may be contributed to sugar consumption: Irritability, depression, difficulty concentrating, forgetfulness, lack of motivation, eating disorders, emotional outbursts, anxiety, hyperactivity in 50% of children. Health issues related to sugar consumption, traditionally speaking: dental deterioration (cavities, bleeding gums, loss of teeth, tooth decay), diabetes, hyperglycemia, hypoglycemia, heart disease, arteriosclerosis, mental illnesses, candida overgrowth, chronic fatigue, PMS symptoms, obesity (hard to lose weight from increased insulin levels), kidney / liver enlargement. We have been subject to and developed a strong taste for sugar at a young age. Sugar is in baby formula, and if a mother breast feeding mother eats sugar, it will carry through to the infant. All processed food is loaded with sugar. Take action now: Make sure to read labels on all food for the sugar content. It is better to make all your food and stay away from processed food. Any ingredients that end in “ose” most likely contain sugar. When sugar is eliminated from your diet, food will tasted better and sugar cravings will decrease. If you have to have products with sugar, make sure that it does not consist of more than 10% of your total diet. Remember that there is sugar in alcohol. Sweeten your food with natural whole fruit. Artificial Sweeteners To reduce the amount of sugar intake people like to use artificial sweeteners like Stevia, Splenda, Sweet ‘N Low, and Sugar Twin to name a few. You have to be careful because sweeteners can sometimes be worse that consuming refined sugar. Some sweeteners can cause people to gain more weight than refined sugar. Make sure to research your artificial sweetener before adding it to your diet. And check out the side effects of consuming the product. Deanna Whiteley is an A.C.E. Certified Personal Trainer and CrossFit Certified Coach offering free fitness and training advice through her website http://www.crossfitnevada.com To read more fitness articles by Deanna visit http://www.articles.crossfitnevada.com Article Source: http://EzineArticles.com/?expert=Deanna_Whiteley |
Diabetes Diet Info - Eating The Right Way
| By Flor Serquina Diabetics should follow a strict diet plan so that their health condition will not worsen. But how does one prepare a diabetic diet anyway? What are the things that patients should always remember? Is there are general rule when it comes to preparing meals for diabetics? To prepare for the right diet for diabetics, there are certain things that need to be followed. For starters, diabetics cannot eat too much or too little in their meals. And eating of sugary and starchy food should always be in moderation, if it can't be helped at all. Here's some more diabetic diet information that can help you: Eat the same amount of food everyday. Don't eat too little or too much. You should always eat a single serving of food every single day. Keep in mind that your blood sugar level goes up after each meal. Now if you eat too much for lunch today and try to compensate that the next day by eating only half a serving of what you used to eat, then your body won't be able to work in the exact same pace each time. By constantly adapting to the changes in the amount of food you eat, the pancreatic glands will find it hard to adjust the amount of insulin it has to produce in a given day. Always eat at a precise time of the day. Schedule your breakfast, lunch, and dinner meal times. If you are a morning person, an 8:00 breakfast should be nice. Then take lunch at 12:00 noon, and have dinner by 7:00 pm. You can also take snacks in between but make sure you eat them in the same intervals as well. Eating right on schedule has a lot to do with your body's metabolism. If your meal times are always different each day, then your body's metabolism would slow down. Being a diabetic, you don't want that to happen. What you want is a healthy and fit body that can burn fats easily. Know about the food pyramid. The food pyramid is a graphical representation of what a diabetic should consume. It conveniently groups foods like starches, vegetables and fruits, dairies and meats, and lastly, fats and sweets. Starches include foods that are considered energy-giving foods. These are the foods that have whole grain as the main ingredient like breads, cereals, and pastas. They occupy the bottom-most part of the pyramid. This means that one should eat more of them than any other food groups. Above them are vegetables and fruits, followed by dairies and meat, then fats and sweets. Count your calories. Being a diabetes patient, it is important that you monitor the amount of calories you eat each day. A small to medium built woman who exercises on a regular basis or those who want to lose weight but don't exercise much should strive to take only a maximum of 1,600 calories every day. Larger women should take around 1,600 to 2,000 calories daily. The same is true with small and medium built men who don't exercise much. For larger men and medium built men who engage in physical activities on a regular basis, their maximum calorie intake should be 2,400 each day. To learn how to count calories, it is best to consult with a dietitian or a health expert. Limit the fats and sweets you consume each day. These two types of foods are what diabetics should stay clear of. Fats are harmful to the body because they make a diabetic prone to other health risks like heart failures. Sweets, on the other hand, contain a type of sugar that when broken down becomes glucose. Glucose is the type of sugar present in the blood that needs to be burned by insulin to make it energy. And if there are simply too much of them in the blood and insulin can't possibly process them all, what happens is that the disease worsens. Flor Serquina is a successful Webmaster and publisher of Learn-About-Diabetes.com. She provides more information on topics such as diabetes diet info, daily diabetic diet and controlling diabetes with diet which you can research on her website even while lounging in your living room. Article Source: http://EzineArticles.com/?expert=Flor_Serquina |