Nutrition,nutrition diets,vitamins,supplements,weight loss

Is That Sushi Safe to Eat?

2009-03-03T01:30:00.000-08:00

According to recent studies, 1.4 million people have elevated levels of mercury in their blood, mainly from eating certain types of fish. And this is just in New York alone. The study showed that New York Asians, women and those of high income had the highest level of mercury. It seems that sushi is to blame.

Officials have found that mercury levels in high-grade tuna, swordfish and yellowtail among other varieties, are much higher than other species of fish such as salmon or cod. The fact is that all fish contain trace amounts of mercury, but these so called mercury fish contain alarmingly high levels due to their larger size. Larger fish are usually older, which means they have more time to accumulate toxins such as mercury; they are also usually higher on the food chain, consuming other fish, which adds to their high mercury count.

Mercury is an element, which occurs naturally; it can be found in the air, water and food. Humans accumulate mercury through food. Fish take up mercury from the water and as they feed. This form of mercury called methylmercury is more toxic; it binds to their tissues as it is absorbed through their gills and through their digestive tracks. Generally, mercury poses little risk to adults; however, it can increase the risk of neurological damage in fetuses and infants whose mothers have passed on mercury accumulated in their bloodstream via breast-feeding or during pregnancy. Mercury can have a harmful effect on adults if they accumulate a significant amount in their bloodstream; too much mercury can result in damage to the kidneys and the brains.

Mercury fish shouldn't scare consumers off fish completely, however. Fish are rich in omega-3 fatty acids, which have been shown to produce enormous health benefits. In fact, fish have been shown to be an important factor in the diet of many long-lived peoples of the world. It is important to note that studies show that sushi grade bluefin tuna have a significantly higher level of mercury than canned tuna. The fact is that these types of fish, larger, predatory fish such as bluefin tuna and swordfish and shark should be eaten in limited quantities.

Pregnant or nursing women should stay away from consuming these mercury fish, but it need not be banned entirely. There are many fish that we should eat regularly; these are incredibly healthy and practically mercury free. They include anchovies, crab, crawfish, flounder, haddock, perch, salmon, sole, shrimp, trout, scallops and mackerel among many others. The fact is, only certain types of more expensive sushi are potentially dangerous; when consumed in moderation, there is little risk to your health.

Alaska is home to an abundant variety of seafood, and offers some of the purest marine, freshwater, and upland habitats on the planet.

From the clear crystal waters comes seafood that is delicious and healthy. Alaskan seafood is low in fat but big on flavor and Omega-3 oils. You can study thousands of pages of nutritional research. Or, simply observe the amazing health and longevity of people in countries where seafood is the most important part of their diet. Either way, Alaska seafood is as healthy as it is delicious.

Are you are looking for a meal that is low in saturated fat, filled with nutrients and packed with good heart healthy Omega-3s oils? Then you should start with Alaska Seafood.

http://www.alaskaseafood.org

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Antioxidants And Free Radicals

2007-10-26T01:28:00.000-07:00

By R Fredriksen

We often hear how various foods and even drinks are great antioxidants. But what is an antioxidant and how are they connected with free radicals?
The whole concept started with Dr. Denham Harmon, M.D., Ph.D., who first proposed a theory that aging was due to the indiscriminate chemical re-activity of free radicals possibly leading to random biological damage. Dr. Harmon's theory stated that antioxidants such as vitamin C and vitamin E, which prevent free radicals from oxidizing (removing electrons from) sensitive biological molecules, will slow the aging process. Dr. Harmon launched his theory by showing, for the first time, that feeding a variety of antioxidants to mammals extended their life spans. By what mechanisms do free radicals cause damage and disease?
Theories suggest that our body's free radicals contribute to many different diseases.
So what is a free radical? A free radical is any atom or molecule, which has an "unpaired electron" in the outer ring. An "unpaired electron" will also always mean that there is an odd number since "pairing" of electrons goes by twos.
Protons have a positive electrical charge. Electrons have a negative electrical charge. The electrons move around the central mass made up of protons and neutrons. Neutrons have no electrical charge. The word is related to "neutral."
Being neutral, the molecule seeks to attract an electron or positive charge. Free radicals will seek out electrons from another molecule that is more willing to give one up.
The unsaturated lipid molecules of cell membranes are particularly susceptible to this damaging free radicals process and readily contribute to the uncontrolled chain reaction. Oxidative damage, another name for the chemical reaction that free radicals cause, can lead to a breakdown or even hardening of lipids, which makeup all cell walls. If the cell wall is hardened (lipid peroxidation) then it becomes impossible for the cell to properly get its nutrients, get signals from other cells to perform an action (such as firing of a neuron) and many other cellular activities can be affected. In addition to the cell walls, other biological molecules are also susceptible to damage, including RNA, DNA and protein enzymes.
The primary site of free radical damage is the DNA found in the mitochondria. Mitochondria are small membrane-enclosed regions of a cell, which produce the chemicals a cell uses for energy. Mitochondria are the "energy factory" of the cell. Every cell contains an enormous set of molecules called DNA, which provide chemical instructions for a cell to function. This DNA is found in the nucleus of the cell, which serves as the "command center" of the cell, as well as in the mitochondria. The cell automatically fixes much of the damage done to nuclear DNA. However, the DNA in the mitochondria cannot be readily fixed.
When this happens, extensive DNA damage accumulates over time and shuts down mitochondria, causing the cells to die and the organism to age.
The free radical generation process can disrupt all levels of cell function. This is why free radical damage is thought to be such a basic mechanism of tissue injury. It damages us at the cellular level. The more toxic metals in your body, the higher the free radical activity.
So, to stop the oxidization process of the free radicals requires the intake of antioxidants. Foods highest in antioxidants include red beans, red kidney beans, pinto beans, blueberries, cranberries, blackberries, raspberries, strawberries, applies and artichoke hearts. These are just to name a few.
So to sum it all up, if you want to slow the aging process, try eating more berries and beans or take your antioxidant supplements.
R. Fredriksen is the Vice President of Nutrition Dome, a leading provider of Jarrow Formulas, Pioneer Nutritional Forumulas and other quality supplements. For more information, please visit www.nutritiondome.com
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Smoothie Recipes for Healthy Eating

2007-10-25T00:03:00.000-07:00

By Nancy W

For healthy eating you can make a meal on the run with these easy Smoothie Recipes. A blender can make a fast meal from a few ingredients that you keep on hand in your refrigerator.
A few easy recipes include soy and or whey protein powders mixed into juice, milk, soy milk, or rice milk. A few smoothie recipe ideas below can get you started to be creative to add or substitute your own favorite ingredients for your own personal favorite recipes.
Orange Julius Smoothie: Put in a blender 1 or 2 Tablespoons Frozen Orange Concentrate (straight from frozen can - not diluted), 8 oz Non-Fat milk or soy milk, 2 Tablespoons Herbalife formula #1 vanilla soy protein powder, 4 to 6 ice cubes. Blend in blender and pour in glass to enjoy.
Peach Smoothie: Put in a blender ½ fresh peach, 8 oz Non-Fat milk or soy milk, 2 Tablespoons Herbalife formula #1 vanilla soy protein powder, 4 to 6 ice cubes, 1 scant teaspoon brandy extract. Blend in blender and pour in your favorite or a handy glass to enjoy. (You may also want to add Herbalife personal protein that includes whey protein powder.)
Low Calorie Pudding: 6 - 8 ounces of diet pudding, add 2 Tablespoons of Herbalife formula #1 vanilla soy protein powder. Stir and eat. You can keep on hand small pre-made diet pudding cups available at many grocery stores. Or make up a batch of pudding and then portion out 6 - 8 ounce servings for your easy smoothie meals. If you use the small pudding cup to mix in for an "on the run meal", simply eat one bite of pudding to have room to add in the smoothie protein powder. Add soy protein powder, stir, and eat.
If you have a job or business that has you in your car a lot, you can stop at a grocery store and pick up a bottle of juice to put the protein mix into and simply shake and drink.
From the above recipes ideas, you can create your own similar recipes with your own favorite fruits, juices, yogurts, and puddings for variety of healthy smoothies.
Your daily eating plan for including proper nutrition can be made easier with soy protein shakes by Herbalife that you can buy at Soy Protein Shakes And you can find a variety of Smoothie Recipes at http://www.weightlossproduct.com/smoothie-recipes.php for a simple solution to replace one or two meals a day. Once you know you love the Herbalife products, you can save 25% or more with the Herbalife Discount
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How A Low Cholesterol Diet Can Help You

2007-10-23T23:53:00.000-07:00

By Cindy Heller

If you have found out from your doctor or from doing home cholesterol test that you have a high total cholesterol level, one of the first things you need to do is to change your diet to a low cholesterol diet to help you lower your cholesterol. This is because a high cholesterol level is very dangerous for you and might cause you serious heart diseases or even a heart attack.
A low cholesterol diet does not have to be hard to stick to, as you can still enjoy some of the foods you always like. However, you really need to stay away from foods that contain saturated or trans fats, as they are among the major leading causes to having a high cholesterol level.
To have a low cholesterol diet means that you should replace the saturated fat in your diet with unsaturated fat besides eating less high-cholesterol food and choosing foods that are high in complex carbohydrates. You should also make sure that you get more physical activity and try reducing your weight if you are overweight.
Determining What is Low Cholesterol Food and What Isn't
Before starting on a low cholesterol level, you should first know what low cholesterol food is and what isn't. This will help you create a diet which is low in cholesterol to help you lower your total cholesterol levels. There are many different types of food that can be classified as low cholesterol foods, so that you do not need to give all the food you love to have a low cholesterol diet.
Cholesterol is most usually found in foods of animal origin, such as meat, poultry, and eggs, including milk and cheese. In animals, cholesterol is part of the cell membrane structure of all cells. That is why removing the skin from a chicken will remove most of the fat, but will not remove all the cholesterol.
However, in dairy foods the amount of cholesterol involved depends on the amount of fat as milk is secreted from animal cells and not made up of cells like meat. Although it has no cholesterol-containing cell membranes, but because cholesterol is fat soluble, it can b found in fats in milk and milk-based foods. That is why if a dairy product contains more fat, it will also contain more cholesterol, so always choose low fat dairy products when sticking to a low cholesterol diet.
Converting To A Low Cholesterol Recipe
If you found out that you have high cholesterol, you must start converting some of foods you love to a low cholesterol version. You must also learn to live without some of the foods that have been causing you to get a high cholesterol level in the first place. Learning how to make your foods using a low cholesterol recipe is one way to lower your cholesterol levels
Converting your food to a low cholesterol recipe is not a very difficult thing to do. All you need is a little bit of willpower and you can start enjoying cholesterol free or lower cholesterol version of your favorite foods. The taste will not differ much as long as you know how to add flavor into your cooking without using saturated fats and other harmful foods that contribute to more cholesterol problems.
The easiest way to get started on low cholesterol recipe is to start with one day's menu. You can include a safe amount of food fats into your diet at first so that you can ease the transition period from your normal food to the low cholesterol diet, and make this change easier on you.
A good way to start a low cholesterol diet with a low cholesterol recipe is trying a serving of oatmeal, honey, and an apple for breakfast. Mixing oats, fat free milk, and a little honey and chopped apple will make a great delicious cholesterol free breakfast. For lunch, you can follow up with a salmon and tomato sandwich with a side salad. For tasty salad dressing, you can try using lemon juice and black pepper as a low cholesterol option. For dinner, you can have stir-fried chicken breast, veggies, and some rice will make you enjoy your low cholesterol diet. You can also try using brown rice instead of white rice for a lower cholesterol diet.
Make changes one step at a time, and in no time you will start enjoying a healthier life with lower cholesterol level. These changes will prevent you from having heart diseases caused by your diet. You will soon find that you enjoy the low cholesterol food as much as or more than your previous high cholesterol food.
Cindy Heller is a professional writer. Visit Cholesterol Lowering Food to learn more about low cholesterol diet and low cholesterol recipe.
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Benefits to Vegetarianism

2007-10-23T06:30:00.000-07:00

By Rita Lambros-Segur

If you have ever been interested in becoming a vegetarian, you might also want to know about all of the benefits. You might be surprised at how beneficial a vegetarian diet can be. A vegetarian is someone who does not eat meat, poultry or fish. A vegetarian's diet consists of a lot of grains, nuts, fruits and vegetables. Most vegetarians eat dairy products, eggs, and hidden animal products, while others are stricter and do not eat any animal products.
The American Dietetic Association has placed vegetarians into three separate categories: vegan, lacto vegetarians, and lacto-ovo vegetarians. A vegan is a very strict vegetarian that does not eat any animal products including meat, poultry, fish, eggs, milk, cheese, and even honey.
Vegans use soy products as an alternative for not eating any dairy. Vegans also do not wear any animal products such as leather or wool. A lacto vegetarian will not eat any meat, poultry, fish, or eggs, but they will eat dairy products. A lacto-ovo vegetarian will not eat any meat, poultry, or fish. However, they will eat eggs and dairy products. Most vegetarians find themselves a part of this category.
The American Dietetic Association says that vegetarians are at a significantly lower risk for obesity, diabetes, heart disease, and even high blood pressure. A correct vegetarian diet is low in fat but high in fiber. Like any other diet it could be potentially harmful if it is not planned out right, such as eating fried food and snacks that are high in fat. Five main groups that a vegetarian needs to pay attention to in order to meet their energy needs are protein, calcium, vitamin D, vitamin B-12 and iron.
A lot of people become vegetarians for numerous reasons, such as spiritual beliefs, animal rights, health, environment and food preference. Another major reason that people become vegetarians is because of the sex hormones injected into the animals. Farmers usually make their cattle bigger by giving them testosterone surrogates, the same thing that is illegal for athletes to consume. They also give the animals estrogen to shut down the reproductive system and that way it encourages more meat building. These hormones can trigger early puberty in girls and puts women at higher risk for breast cancer.
Also, poultry and pig farmers use arsenic as a growth stimulant; even though it is illegal the government just wants the farmers to stop five days before slaughtering the animal. This way the animal only contains the legal limit of arsenic. Though several studies show that most farmers do not follow this and 16% of the animals are above the legal arsenic level.
If you are interested in becoming a vegetarian it is important to remember that it is a personal decision that only you can make. You should have a planned diet prepared going into it, or it could be harmful for your health. However, when used properly, a vegetarian diet can reduce a lot of health risks and there are a variety of other benefits as well.
Check out the latest in vegetarianism at: http://www.veganandvegetarian.com Vegan And Vegetarian.
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Best Fat Burning Foods

2007-10-22T04:36:00.000-07:00

By Jared Wash

These superior fat burning foods are recommended by Tom Venuto and have some of the best nutrition value while keeping you fuller to cut down on the calories you normally consume.
Make sure that you get a variety of foods into your diet as these should only be a foundation of healthy eating foods. So here are the leading ten healthiest fat burning foods you can eat for weight loss.
1) Oatmeal
If you had to eat one and only one type of complex carbohydrate to burn fat than oatmeal should become your #1 choice for losing weight. Oatmeal is practically the only complex carbohydrate source bodybuilders and fitness professionals eat when they are burning fat for their competition.
Even though it is a starchy carbohydrate, oatmeal has an excellent balance of carbs, proteins, and fats in it as a half of cup has 3 grams of fats, 27 grams of carbs, and 5 grams of protein. With the combinations of macro nutrients, oatmeal is a healthy choice for its low glycemic rate for slow digestion.
2) Yams (or sweet potatoes)
The second best choice for eating healthy with starchy carbohydrates is yams and sweet potatoes. They are all-natural, low in calories, and with a high nutrient value, it has them being an excellent selection for a fat burning food.
With a low glycemic index having it keeping you fuller longer and digestion slower explains why fitness professionals recommend it for losing weight.
3) 100% Whole Wheat and Whole Grain Products
As it is recommended in all the food pyramids, breads and grains should be a huge part in eating healthy but the rule is they must be 100% whole grain and whole wheat. If you consume white bread then kiss your fat burning goals goodbye as white bread is one of the worst things you can put in your body.
When your goal is weight loss and burning fat keep the focus on breads and grains to a minimum while also only consuming only 100% whole grain and whole wheat.
4) Green Vegetables
Fibrous carbs are the #1 choice for burning fat with carbohydrates. Just think of green vegetables as having very little calories with a huge amount of nutritionist value. If you want to lose weight than focus on eating green vegetables with lean protein and your body will turn into a fat burning machine.
5) Fresh Fruit
Whole and fresh fruits are filled with vitamins that will keep you healthy, energized and burning fat all day long. Most fruits are low in calories, carbs, and high in fiber that makes them a fantastic choice for developing a lean and toned body.
6) Skin Milk and Nonfat Dairy Products
Dairy products are great for weight loss when they are nonfat or skin as others can be every dense in fat and calories. Dairy products have a combination of proteins and carbohydrates that makes them an excellent choice for implementing them into your weight loss eating program.
Stick with lean and nonfat products to keep the calories low and the nutrition value high making them a healthier choice for burning fat and eating healthy.
7) Chicken and Turkey Breast
Chicken and turkey I believe are the number one selection for protein in ones diet. By removing the skin and eating the white meat keeps it consisting of mostly protein for filling you up and eating less at the same time. Whatever way you cook them stay away from frying as that can turn an extremely healthy food into a dieter's nightmare.
8) Eggs Whites
4 to 6 grams of protein, zero carbs, and zero fats makes egg whites a dieter's life that much easier. Eggs whites are super-high quality protein but when eating the yoke becomes a habit, say hello to higher cholesterol levels and about 50 more calories that will just go to fat. Keep egg whites a healthy option for you by only eating the white part and putting the yokes in the trash.
9) Fish
Eating a variety of proteins is one of the things complained about the most as many bodybuilders and fitness professionals stick to only eggs, tune, and chicken. By implementing different kinds of fish you are giving yourself a variety of sources of protein to burn fat and lean out your body.
Also add in seafood like shrimp, crab, lobster, mussels, etc. as these all are great sources of protein that are low in fat.
10) Lean Red Meats
Finding good sources of lean red meats can become a struggle but they have many benefits like being high in protein, B-12. iron and creatine. By keeping our portion sizes small and choosing the leaner red meats it can also be a great food source for burning fat and weight loss.
These 10 fat burning foods are not the only foods good for healthy nutrition and weight loss but should help you start a foundation on what foods are good for eating healthy.
Have a great day and God bless!
Jared Wash is an author with certifications by ACSM, NESTA, and ISSA in personal trainer, nutritionist, and online fitness coaching for weight loss. His mission with top weight loss site is to guide people away from false lies and myths in the fitness industry while focusing on true health and weight loss cardio workout methods.
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Healthy Fruit Juice

2007-10-19T01:11:00.000-07:00

By Dr. Alan Jenks

Fresh fruit juice is absolutely delicious. Most people, including myself, like fruit juice because it is sweet tasting and highly flavourful.
Fruit juices, and fruits in general, are often referred to as the cleansers of the body. Fruits are referred to as cleansers because their natural acidity helps the body clean itself of unwanted bacteria.
In many cultures you will actually see many people drinking water with some lemon juice added to it. Over the years, these cultures have instinctively realized the benefits of even the slightest amount of fruit juice.
If you are looking for some great healthy fruit juice ideas and recopies, then look no further then the vitamix blender. Using your vitamix blender can be a great addition to your kitchen allowing you a great tool to make healthy fruit juice.
The first thing that is important in creating healthy fruit juice is making sure that you use the whole fruit to juice with. Being able to consume the whole fruit fibre, juice and all is really important in trying to maintain a healthy lifestyle.
I usually like to add a variety of colour of fruits to my blender when making healthy fruit juice because this way I am making sure I am getting a variety of anti-oxidants and nutrients to my diet.
When making healthy fruit juices, I always encourage people to use dark leafy green vegetables like Swiss chard or kale to the juice as well. If you want a more fruiter juice then just add more fruit in proportion to the amount of vegetables that you use.
A typical juice that I make in the morning with my vitamix blender as a few leaves of Swiss chard or kale, and apple and a banana and usually a couple of handfuls of fresh berries or frozen berries. I will also add a vegan protein power with some hemp seed, ground flax and any other dissolvable nutrient that you would like to add such as vitamin C etc.
You have a choice as to how thick you would like your juice as if you remember from above making sure we consume the fibre part is really important. If you like a thick juice don't use as much water or add more water if you like it more thinly.
Healthy fruit juice is a real vital component to a healthy diet. In North America we are challenged everyday to get enough nutrients, and concentrated fruits and vegetables in a natural whole food juice is a great way to keep the body balance and healthy.
There really is no right or wrong way to make a healthy fruit juice. All you need to be is open to the possibility of experimenting. Every individual has there own preference or favourite vegetable and fruit so start with that first.
I love combining banana's and dark berries. They give such a great unique taste and I always feel full afterwards.
The great thing with the vitamix blender is that it is easy to clean and the juicing is fast so it is a wonderful way to experiment to find your favourite combinations of fruit and vegetables and a quick natural breakfast.
When it comes to choosing a healthy diet for your body, many people don't realize the important role that beverages play. For example, fruit flavoured drinks and soft drinks are not a substitute for real fruit. Many of these drinks only contain 10% real fruit juice. The very best drinks are made from whole fruit and you can make great fruity healthy drinks at home.
The more whole fruits and vegetables that you eat the healthier you will become. Having a healthy fruit juice everyday is a great easy way to make sure that happens.
Dr. Alan Jenks owns and operates a variety of healthy website helping people make sense of natural health at http://www.bestjuicerreviews.com
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3 Tips For a Successful Six Pack Abs Diet

2007-10-16T05:34:00.000-07:00

By James Penn

In order to get those handsome six-pack abs you will need to pay special attention to your diet. Exercise is not enough, you need to couple it with a healthy diet and protein supplements. It is no good just sweating it out in the gym without taking care of what you eat.
1. Losing body fat, by eating a healthy diet: it is critical to your success to eat a healthy diet. In order to achieve that great 6-pack abs look, you will need to have a healthy diet high in protein and low in carbohydrates and fats. Do not cut these out of your diet but regulate them. You will also need cut out junk foods. These are foods that are loaded with sugar and salt. Chips, sodas, cookies and candies are all junk foods and will work against you. You will need to reduce body fat to a minimum to allow your great abs to show.
2. Protein supplements: in order for muscle to grow and develop you will need to increase your protein intake. Try to do this naturally rather than taking artificial supplements. Whey is a good natural protein supplement that is available in many health food stores. You can buy it in different flavors and mix this with milk to make a high protein shake.
3. Drinking enough water: it is very important to drink plenty of water when you are working on your abs. Always drink fluids after working out to flush out antitoxins that are generated when you do strenuous workouts. In the normal way a person needs to drink 8 glasses of water per day for good hydration.
Download your free report today and discover the SHOCKINGLY simple abdominal workouts, exercises and nutritional advice that will shed pounds from your stomach & transform your flabby belly into firm & flat six pack abs. Visit http://www.firmupyourabs.com to download your free copy.
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Foods For Sexy, Flat & Firm Six Pack Abs

2007-10-16T05:30:00.000-07:00

By James Penn

Eating the right foods will play a key roll in achieving the six pack abs. Everybody loves them and everybody wants them but it is hard to get and maintain. It can be done with a lot of work so if you are up to the challenge than it is time to get started.
The food that you eat will determine if you progress fast or slowly. The better you eat the faster the results. You will also increase your overall health when you eat better. You need to start with natural foods because they are healthier for you than foods that have been processed. Processed foods can add things that don’t belong in your food and take away the natural ingredients that foods are grown with. Balance your metabolism by eating smaller meals more frequently, say 5 -6 meals each day instead of 3 large meals. This maintains your system and it also keeps your energy up. Don’t forget to drink plenty of water and stick to an ab workout that will help you lose weight and tone up the muscles.
Don’t bother counting calories because in the end calories are not what matters anyway. Choose to eat foods that do not need to be processed or have not been processed before you got it. For example, all your processed meats such as deli ham, turkey, hot dogs, salami, these are not healthy and allow unwanted chemicals to be digested causing you to work harder to rid them from your body. Keep it simple and remember to eat and drink in moderation.
Download your free report today and discover the SHOCKINGLY simple abdominal workouts, exercises and nutritional advice that will shed pounds from your stomach & transform your flabby belly into firm & flat six pack abs. Visit http://www.firmupyourabs.com to download your free copy.
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Get your 5 a Day - Eating Fresh Fruit And Vegetables On A Budget

2007-10-11T01:48:00.000-07:00

By Howard Farmer

Eating Fresh Fruit and Vegetables on a budget is one of the easiest methods available to consumers to ensure a healthy nutritious diet. Save money on groceries for a rainy day, or just indulge in little luxuries now and again.
Buying fruit and vegetables from the supermarket has the advantage of convenience, after all what could be quicker or easier than getting the week's groceries in one place. However, prices in supermarkets generally fluctuate in patterns, if an item is discounted this week, a related item that is usually required at the same time won't be discounted, making it difficult to reduce the overall grocery total from week to week. Making use of coupons and promotional flyers isn't guaranteed to relieve the budget for fruit and vegetables.
The only solution when shopping in supermarkets is to buy fruit and vegetables in larger pre-packaged bags, for example a 10kg bag of potatoes instead of hand picking the potatoes and buying 2.23 kg. Fruit and vegetables such as apples, oranges, onions, carrots, potatoes, mushrooms, tomatoes, are often sold in larger bags and can be considerably cheaper.
Smaller fruit and vegetable shops are often a great place to get produce on a budget. Most source their produce from local farmers and farmer's markets so produce is fresher than the supermarkets and often cheaper for the basics than many supermarkets. Often this is because they are situated in little side streets or the end of shopping arcades where the cost of rent is cheaper, and whilst being out of the way has it's disadvantages, the consumer benefits from lower prices.
Farmer's markets though are the single best place to buy fresh produce (best nutrition value) at the best price. Usually they are held early in the morning, sometimes several times per week or every day. Creating a small co-operative with neighbours or family members to buy produce by the crate and share it around means consumers are able to effectively buy produce at wholesale prices.
With a little bit of effort, eating fresh fruit and vegetables on a budget is easily done, and the variety of produce available doesn't have to be any more restrictive than shopping the local supermarket.
Howard FarmerEnvirokind - caring for your environmentFruit and Vegetable Nutrition - Want to help your environment and reduce global warming - choose our eco friendly products todayClick here for >> Environment Friendly Products
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Are There Such Thing As, "Healthy Fat?"

2007-09-16T00:41:00.000-07:00

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
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Healthy Eating - How to Prevent Atherosclerosis and Maintain Great Cardiovascular Health

2007-09-12T21:53:00.001-07:00

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
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Mind, Body & Healthful Juice

2007-09-12T21:49:00.000-07:00

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.
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Vitamins for a Healthy Woman

2007-09-12T02:15:00.000-07:00

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
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What Could A Urine Sample Do For Your Health?

2007-09-12T02:05:00.000-07:00

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.
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What's Bad About Sugar?

2007-09-12T02:00:00.000-07:00

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
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Diabetes Diet Info - Eating The Right Way

2007-09-12T01:37:00.000-07:00

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.
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