Green Tea As An Antioxidant Source

You must have surely heard of the benefits of green tea antioxidant, which helps fight diseases and increases immunity in the human body. However, do you know what an antioxidant actually is and why it is beneficial for you?

What is an Antioxidant?

Antioxidants work on a chemical reaction called oxidation, a chemical reaction between oxygen molecules and the substances they come in contact with.

This process creates disease-causing oxidative damage to the human body, due to the highly unstable and reactive free radicals that move freely in the body. These free radicals cause electron stealing, while antioxidants neutralize and stabilize free radicals and work to prevent electron stealing. Our body produces a certain quantity of antioxidants, but it still requires the help of antioxidants found in foods. Some of these are: beta-carotene, vitamins E and C, selenium, and various phytochemicals, such as quercetin and lycopene. Catechins, especially EGCg, is one of the most effective and powerful antioxidants.

Benefits of Green Tea

One of the diseases that can be caused by the deficiency of antioxidants is Parkinson’s disease. In this disease, there is damage caused to brain cells due to a combination of factors, such as excessive inflammation and raised iron levels, both of which increase free radical production.  This uses up all of the brain’s supply of protective antioxidants and triggers the production of specific proteins, such as amyloid-beta (which encourage apoptosis or cell suicide).  Though this is a grievous situation, regular drinking of green tea has been seen to help patients suffering from Parkinson’s disease.

Based on cell culture and a study on animals, it has been shown that drinking green tea can provide some amount of protection from lung cancer. When the subjects of the study drank green tea, the DNA damage resulting from smoking was reduced, cell growth was subdued, and cellular triggers for apoptosis in abnormal cells were heightened.

Why is Green Tea so Beneficial?

It is the catechins.  The catechins are naturally occurring plant chemicals in green tea leaves. These have powerful antioxidant and disease-fighting properties.

There are five types of catechins. The most healthful of them is epigallocatechin gallate or EGCg. EGCg is a powerful antioxidant that decreases the free radical damage linked to cancer, cardiovascular disease, and other similar degenerative diseases.

It is good to know that the magic of the catechins can be felt in other ways, too. They are known to destroy some powerful bacteria such as salmonella and cholera, they can subdue virus action in case of flu and HIV, they fight tooth decay, they fire up the immune system, and they raise the body’s metabolic activity.

When metabolism is boosted, weight loss occurs. But how does green teas help to achieve increased metabolism? Well, the catechins influence metabolism by decreasing the absorption of fat, escalating fat excretion, reducing appetite, and subduing intestinal lipases. Each of these helps to shed and keep off weight.

How to Avoid a High Carbohydrate Diet

You may eat a high carbohydrate diet and not even know it! Even good carbs, eaten in large quantities, can slow your weight-loss progress. But knowing the carbohydrate pitfalls and planning ahead to eat nutritious alternatives can get you back on track.

Replace Processed Carbs with Whole Grains

Grocery store shelves are loaded with processed cereals, pastas, rices, and white flour products. Processed carbs are low in nutrition and quickly turned into sugar (and then fat). Eating them makes you hungry quicker, tempting you to overeat.

Switching to whole grain pastas, rices, cereals, and breads not only forces your metabolism to work harder to break them down, but provides essential fiber and nutrients that will satisfy your hunger longer.

Become a label-reader and shop for “whole grain” products like:

• 100% whole wheat
• brown rice
• bran cereals
• 100% oatmeal
• Add Lean Proteins

When scrutinizing your meals, do you find one or two carbs with each meal and even sometimes as a snack item? If you’re eating 60% or more of your daily calories in carbohydrates, you’ll find weight loss difficult.

Try substituting a lean protein at breakfast instead of your typical toast, bagel, or cereal bar. Or opt for a salad and protein at lunch instead of a sandwich or pasta.

Choose Low-Fat Vegetables for Each Meal

Vegetables are not a carbohydrate or fat, but are loaded with essential nutrients, fiber, and antioxidants. Adding them to meals is a great way to lose weight and stay healthy. Try incorporating two separate vegetable dishes into each meal, and keep raw veggies around for snacking. Avoid sauces with hidden carbohydrate or fats. Instead, opt for seasonings and herbs whenever possible.

Incorporate Low Carb Snacks Into Your Day

Make snacking a weight-loss tool instead of a pitfall. Don’t wait for snack-time urges, plan ahead with nutritious low carb options. Choose:

• nuts and seeds
• raw vegetables
• lean proteins
• low-fat dairy products

Instead of eaching for typical carbs like chips, popcorn. and pretzels, try:

• low-fat cheese sticks
• boiled eggs
• a slice of roasted chicken or turkey
• carrot sticks
• Beware of the Fruit Trap

Even though fruits have healthy vitamins, minerals, and fiber, they are still a carbohydrate that your body treats as a sugar. Be careful to include, but not overindulge, in fruit.

Remember, carbs are quickly absorbed into your blood stream, causing spikes in insulin levels, which can cause low blood sugars and increased hunger (which make us eat more)!

The Importance of Organic Food for Gallbladder Disease

The gallbladder is a small organ that is located underneath the liver. It is responsible for storing and concentrating the bile from the liver. From there the bile is excreted into the digestive system where it is used to break down fats. When the chemicals in the bile become out of balance it causes gallbladder disease. It may become swollen and irritated and stones may begin to form and block the bile from reaching the small intestine.

Organic food, which is high in fiber and include foods like fruits and vegetables, can help to alleviate the pain and symptoms associated with gallbladder disease. Organic fruits and vegetables are grown without pesticides, herbicides and unnatural fertilizers. These foods may be more expensive to buy, but they are a lot healthier for you, especially if you have gallbladder disease.

What Causes Gallbladder Disease?

Basically any toxins and saturated fats that enter your body will contribute to the disease. These toxins can come from processed foods as well as from conventionally grown fruits and vegetables. All the pesticides and fertilizers used to help the plants to grow and keep the bugs away are toxic. They still remain in the foods even after you wash them.

Boxed and processed foods also contain many chemicals, such as preservatives or colorants, which are used to make the foods look more appealing. These are also major contributors to gallbladder disease.

The liver is responsible for cleaning the blood of dead cells, toxins and chemicals. However, if the liver is unable to keep up, high levels of bilirubin and cholesterol end up in the bil,e which is passed into the gallbladder. These are the two substances that cause the gallstones to form.The cholesterol is the result of too many saturated and trans fats in the diet.

The Importance of Organic Food

If you have gallbladder disease then it is very important for you to only consume organic food, as it has fewer toxins that the liver will have to get rid of.

Organic fruits and vegetables grow slower than conventionally grown foods because they are not given as many fertilizers. This allows them to draw more natural nutrients from the sun as well as the earth. Therefore, they are higher in proteins, minerals and vitamins, including vitamin C, which helps to convert cholesterol into bile acids. This helps to reduce the amount of cholesterol which ends up in the bile.

Aside from fruits and vegetables, you can also purchase organic meat and dairy products which have been raised only on organic foods, and without any hormones or antibiotics.

Eating only organic foods instead of conventional, processed or packaged foods will help you to get rid of the toxins in your body without you putting any more in. Once the majority of toxins are eliminated from your body, your liver will be able to produce a much cleaner bile, which will help you to reduce and even prevent the formation of gallstones.

10 Tips for a Gallbladder Diet

A gallbladder diet consists of fresh fruits and vegetables as well as some nuts and grains. This diet will help alleviate the pain and symptoms that are associated with gallbladder disease. Gallstones begin to form when there is too much cholesterol and other toxins passed into the bile which comes from the liver.

These toxins and cholesterol are the result of the foods you eat. Therefore, it is important that you stick with a gallbladder diet in order to prevent more toxins and cholesterol from entering your body. Here are 10 tips to help you get started on your gallbladder diet.

Eat Organic

Eat only organic foods, as they do not contain the chemicals and pesticides of conventionally grown foods. Chemicals and pesticides contribute to the formation of gallstones, but organic foods can help you to heal.

Frequent Meals

Overeating, or eating too much at one meal, will cause the gallbladder to send more bile to the digestive system. This can lead to pain if you have a gallstone blocking the duct. To avoid this, simply eat small and frequent meals at regular intervals throughout the day.

Increase Fiber Intake

Eat lots of fruits and vegetables to increase your fiber intake. Fiber helps to lower your cholesterol as it binds itself to the fat cells and removes them from the body.

Increase Water Consumption

When increasing your fiber you will also need to increase your intake of water, as the fiber absorbs the water in the digestive system. Not increasing the amount of water you drink can lead to constipation.

Avoid Junk Food

Avoid all foods like ice cream, chocolate bars and all forms of sugar, especially sodas. They may cause the gallstones to move, which will cause you even more pain.

Eliminate Unhealthy Fats

Eliminate all unhealthy saturated and trans fats from your diet, as they will contribute to the growth of the gallstones. These fats are found in animal products and in processed foods. If you do eat meat, make sure to buy lean meats, and remove all excess fat. Any milk products you consume should be skimmed or low fat.

Increase Healthy Oils

Start substituting avocado and olive oils for all your other oils. They are high in healthy monounsaturated fats, which contain omega 3 fatty acids. These acids contain lecithin which may help to dissolve the gallstones.

Avoid Certain Greens

Avoid certain greens like broccoli, brussels sprouts, collards and kale. These foods are very good for you, but because the liver uses them to detoxify, they could make your situation very painful.

Help Your Liver

Help your liver to clean itself by drinking a glass of warm water with lemon in the morning. Adding ginger and garlic to your foods will also help to clean the liver.

Lose Excess Weight

Excess weight is also a contributor to the formation of the gallstones, so losing it will help you to get back on track. But be careful that you do not engage in rapid weight loss as it will also contribute to the growth.

The gallbladder diet usually will not help to shrink the gallstones, but it can help you to pass and eliminate some of the smaller stones. It can also help to prevent them from forming in the first place.

When Should You Use A Natural Detox

A detoxification diet’s main purpose is to eliminate toxins from the body. The poisons that are in us come from the prepackaged foods that we eat. Pesticides, herbicides, pollution and all synthetic chemicals may contribute to toxic build up. There are many kinds of detox diets that require the dieter to undergo various lifestyle or dietary changes for a period of time and these include: fasting, including water and juice fasting, although this is not recommended by most health care professionals; food combining and restriction; herbal detox. With all of the options, a person must decide what is right for them.

It is important to note that crash dieting can actually cause damage to collagen in the skin and joints, and it is also very hard on all other organs of the body, so a person should try a gentler approach and try to lose fat naturally. For people considering a cleansing program they should be aware of some things.

If a detox program interferes with your everyday life, it might be best to look for another one that fits into the way you live. There are groups that suffer from a variety of side effects when they start a cleansing system. It is important to have a plan if this happens to you. It is common for someone to find themselves starving at times while on one of these plans, mostly when a plan is first started. The detox plans can also alter a person’s mood and affect other mental aspects of their life. However, fans of these diets will tell you that these feelings only last for a few days and are replaced with feelings of general well-being and more energy. Talk to a physician. A doctor may be able to help you choose a detoxification diet that is safe, and which will work for your current health state. It is important to know whether a cleansing system will cause adverse reactions that could do major damage to a person’s body. Make sure to set some goals that you want to achieve from a detox diet and ask yourself, why are you considering a such a diet, would you like to lose weight, do you want to have more energy, do you seek a clearer complexion, and are you looking for a more natural lifestyle and want to begin that lifestyle by purging your body of collected toxins? When choosing a cleansing system ask yourselves these things.

Research and preparation are the two most important things to do before you begin any diet. Keep you efforts small if this is something that you have not tried in the past. There are detox plans that can go on for quite a while and there are some that only take a very short time, so pick one that is shorter to start. Some people may choose a less drastic style. There are plenty of products that do not contain all of the chemicals and things like that. Limiting the toxins can have some of the same effects that cleansing them from your body has. There are some simple things a person can do to limit the toxins in their life. Try to buy organic fruits and veggies. Don’t pick up all of the brightly colored drinks from the grocery that are full of things people can’t pronounce. There are plenty of organic cleansers that a person can use to keep their skin healthy. You can also limit the poisons you inhale by paying attention to what you are using when you are cleaning the home. Learning all about the toxins that surround you on a daily basis can help a person realize why they sometimes don’t feel as well as they should. There are plenty of things a person can do to get rid of the unwanted chemicals. Think about what it is that you want to achieve and make the changes that you need to.

Making Sure Your Low Fat Cooking is Healthy

Low fat cooking is a great way to get you and your family making healthier food choices. However, care must be taken to make sure that the food that you are cooking is healthy and well-balanced to make the positive impact you desire.

Low fat cooking does not mean that you will spend more time grocery shopping or laboring over your meals in the kitchen. By making some changes to what you keep on hand at your house (and what items you choose at the grocery store), you can ensure that you are lowering the fat in your diet in a healthy way.

How to Make Your Diet Low Fat

Some easy and healthy ways to cut excess fat from your diet include choosing lean proteins over fatty ones and including healthy oils into your cooking practices. Additionally, by adding plenty of whole grains like pasta and rice, along with fruits and vegetables and low fat dairy products, you can create an extremely healthy and well-balanced low fat diet.

Low Fat Protein Choices

With low fat cooking, you should limit your red meat consumption to once a week or less. When you do use red meat, choose only extra lean cuts. Another tactic is to reduce the amount of meat included in a dish. For example, if a recipe calls for 1 pound, only use ¾ of a pound to reduce the meat content by 25%.

Skinless chicken breasts are your best option for low fat poultry. Search for bulk packs if you have the room to store them, as they come at a great cost savings. Whole chickens are also rather inexpensive and can easily be cooked in a slow cooker. Be sure to remove the skin before eating, and use the leftovers in sandwiches and other dishes.

Fish is also a great choice for a low fat cooking. Tilapia and sole are two low fat varieties that most grocery stores stock fresh. Additionally, salmon, mackerel and tuna are great sources of healthy fats and omega-3 essential fatty acids that your body needs.

Low Fat Beans & Grains

Beans are a cheap and extremely healthy source of protein. Buying dried beans and cooking them yourself is your best option, as canned beans tend to have a lot of sodium.

Grains are low fat by nature and should be included in your diet to make it a healthy one. Choose whole grains whenever possible and vary your diet with brown rice, bulgur, quinoa, couscous and many other grains available at your local store.

Low Fat Cooking with Oils

Cooking with healthy oils is also a concern for any low fat diet. You should not use any oils that contain trans fats and you should always limit your saturated fat consumption for the healthiest diet. Some healthy cooking choices include:

• olive oil
• soybean oil
• canola oil
• sesame oil
• nonstick cooking sprays

Use these in your recipes to increase the health of your low fat cooking.

By making some simple changes to a few ingredients that you use regularly, you can ensure that you are cooking low fat food in a healthy manner. As with any diet, variety and moderation are key elements, so be sure that you vary your food choices, and more often than not, cook whole foods for you and your family.

5 Monounsaturated Fat Picks For Your Diet

Contrary to popular belief that a fat-free diet is a healthy diet, it is actually proven that eating monounsaturated fat is very healthy and it should be included in every balanced diet. There is a way to consume fatty foods and be healthy: eat the right kinds of fat!

The Facts on Monounsaturated Fats

Monounsaturated fats have been used to keep people healthy for centuries. A Mediterranean diet, which is very high in monounsaturated fats, has been proven very effective in lowering the risk of cardiovascular disease. Throughout the world, many cultures have relied on monounsaturated fats to help stay healthy.

Monounsaturated fats have also been said to help fight many chronic diseases, as well as assist in keeping your skin and hair healthy.

Top 5 Monounsaturated Additions to Your Diet

1. Olive Oil

The cornerstone of the Mediterranean diet, olive oil has been shown to provide protection against heart disease by lowering LDL or “bad” cholesterol and raising HDL or “good” cholesterol. It contains more monounsaturated fats than any other naturally produced oil.

2. Nuts

Almonds, macadamia, pistachio, and peanuts make an excellent snack on the go and are one of the top plant sources of protein. Additionally, they are rich in fiber and antioxidants. They are high in fat and you should limit their consumption to one serving a day, but they should be included in any healthy diet.

3. Avocado

These keep your skin looking great by stimulating collagen and improving overall skin texture. Additionally, they are packed with vitamin E.

4. Olives

High in iron, vitamin E and fiber, olives taste great and make a nice addition to many dishes. They are also great on their own!

5. Seeds

Sesame and flaxseed oils have numerous health benefits. Flaxseeds are high in fiber and protein and have been shown to cure a long list of ailments and diseases. They also lower high blood pressure and cholesterol. Sesame oil is high in vitamin E, and it has been shown to lower cholesterol as well.

How Much Should You Eat?

As with anything you consume, it should be done in moderation. Though monounsaturated fats are healthy fats, this rule still applies. All fats have the same number of calories – 9 per gram – so just because they are healthy does not mean you should overindulge. Eating a balanced diet means you should not receive more than 25% to 30% of your total caloric intake from fats. To maintain health, this should ideally be divided between monounsaturated and polyunsaturated fats, with trans fats making up less than 1% of your daily intake.

Exercise Benefits, Insurance and Nutrition Counseling, Breakfast and Weight Control

Q: Does health insurance cover nutrition counseling during cancer treatment?
Q: How important is breakfast for weight control?

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: If I take time off from my usual exercise routine, will I immediately lose the fitness benefits I’ve gained?

A: When it comes to fitness, the saying, “Use it or lose it” actually rings true. But just how quickly you lose ground depends on how fit you are to start and the length of time you’ve been exercising. In general, deconditioning begins after two or three weeks of inactivity. Fitness fanatics who suddenly stop exercising will likely lose aerobic condition and strength more slowly, retaining some of their stamina even months later. Those new to exercise, however, can lose all the fitness gains they’ve made within weeks if their regimen is interrupted. Yet, holidays, vacations and illness can derail even the most committed athlete. So how do you stall the inevitable drop in fitness if you can’t (or don’t want to) continue your usual physical activity? Studies show that people who decrease time or frequency of activity instead of cutting it out completely can stave off deconditioning. In other words, if you walk for 60 minutes every day and need to cut-back, try walking for 30 minutes daily or, walk 60 minutes three days a week. If time is at even more of a premium, try breaking exercise into two or three smaller blocks of time each day, 10 or 15 minutes each.

Q: Does health insurance cover nutrition counseling during cancer treatment?

A: Nutrition counseling is a recommended part of cancer treatment. Maintaining good nutritional status and a healthy weight is important for patients undergoing cancer treatment and may help to increase the success of their therapy. In fact, studies show that patients who receive appropriate nutritional support early on are more likely to complete a course of uninterrupted radiation therapy, have fewer and shorter unplanned hospital admissions and experience fewer side effects of certain treatments. Although Medicare does not currently pay for nutrition counseling related to cancer treatment, private insurance companies often do. Moreover, many treatment facilities, recognizing the important role nutrition plays in cancer treatment, have begun to include nutrition services as part of their care package at no additional cost to the patient. If nutrition counseling is not currently covered by your insurance provider, be sure to ask if your treatment facility provides any services.

Q: How important is breakfast for weight control?

A: Skipping your morning meal may seem like a logical way to cut calories and help with weight control; however, this is not usually the case. Although the research is limited, studies link the practice of frequently skipping breakfast with having a higher body mass index (BMI), a measure of overweight. Perhaps the association exists because people who are already overweight skip meals as a weight-loss tactic. Either way, skipping a morning meal usually spells trouble for dieters. People who avoid breakfast are more likely to snack impulsively and tend to eat more throughout the rest of the day. On the other hand, eating a good, nutritionally balanced breakfast will energize you and satisfy hunger through the morning. Start the day with whole-grain bread or cereal, fruits or vegetables and a modest amount of protein. Good protein sources include peanut butter, low-fat yogurt, nuts and eggs or egg whites. As an added bonus, eating a healthy breakfast rich in vegetables, fruit and whole grains will also provide antioxidants, vitamins and phytochemicals that may help protect you against cancer and heart disease.

Home Pimple Cure Includes Consuming Nutritious Foods

A person’s face has a certain value. Studies have proven no relationship between being good looking plus receiving better paying jobs. However, hardly any elected officials, models or movie stars have terrible blemishes or blemish wound marks. Regardless of what studies have found, it is a reality concerning a good looking individual getting accepted among his or her peers much easier. People looking for an acne cure home remedy are helping herself or himself in having more confidence and clearer skin. Whenever an individual thinks they look good then a person is more positive in their life.

A natural treatment is utilizing better quality minerals, antioxidants and vitamins tablets. Here are a few minimum levels the vitamins, minerals and antioxidants supplement should contain. These tablets should include vitamin A – 5,000 IU, B1 – 75 MG, B2 – 65 MG, B3 – 110 MG, B6 – 200 MG, calcium – 1,000 MG, vitamin D – 1,000 IU, choline – 175 MG, potassium – 99 MG, zinc – 40 MG and manganese – 11 MG. Higher quality vitamins, minerals and antioxidants tablets should distinctly reveal on its container it contains no dairy, soy residues, pollen, corn, yeast, sugar, buckwheat, gluten or wheat. At any time a person gives the system the right vitamins and minerals then the body has a chance to cure the blemish dilemma. Whenever the body has plenty of nutrients then eventually blemish scars could vanish.

One more uncomplicated acne cure home remedy people may choose to look into happens to be to omit dairy food products. The milk might state on its label it does by no means contain the hormone rBST. Nevertheless, it probably still comes with natural cow hormones. One can find at any time a certain percentage of cows who happen to be calf bearing on a dairy farm. Women will have intense hormones regardless whether an individual is talking about a calf bearing cow or else a pregnant human. The hormones happen to be passed from the cow’s milk to anyone that is drinking it. Plus, a person needs to omit cheese since cheese happens to be processed utilizing cow milk. A great substitute regarding cow milk happens to be soymilk. Wal-mart offers their soymilk that states on the label the soymilk happens to be made without the use of hormone, fertilizer, pesticides and antibiotics.

Pimples can be successfully dealt with utilizing proper healthy foods. All that a person puts in his or her system is digested and comes out of the body by some means. An effective acne cure home remedy will be keeping in mind everything that is consumed. Aim to only ingest nutritious foods and your blemishes will soon disappear.

Switching to Whole Grains, Limiting Pork, and Inheriting Diabetes

Q: Are there ways to make the switch from refined grains to whole grains less obvious?
Q: Are pork and venison included in advice to limit red meat?
Q: When parents develop diabetes, are their children fairly certain to develop it too?

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: Are there ways to make the switch from refined grains to whole grains less obvious?

A: One way to make the transition from refined to whole grains is to start with mixed dishes rather than dishes where the grain stands alone. Try whole wheat pasta in dishes full of tomato sauce, such as lasagna or penne pasta with lots of vegetables. Use brown rice or barley in stuffed peppers or vegetable soup. Try bulgur or quinoa in casseroles or stir-fries. Adding the mild flavored spice turmeric adds a golden color that makes the switch to whole grains less obvious while you get used to the change. You might even make a whole grain pilaf with a mixture of wild rice and brown rice, broth and spices. The New American Plate Cookbook, produced by the American Institute for Cancer Research, combines whole grains with dried apricots, cranberries and cherries plus toasted nuts to make an easy but gourmet-style dish. Whole grains have so many nutritional advantages over refined grains that it’s definitely worth working on this transition.

Q: Are pork and venison included in advice to limit red meat?

A: Traditionally, “red meat” has indicated beef, lamb, pork and veal. Red meat recommendations and study findings are generally based on this traditional definition of red meat. Although pork may look “white” when cooked, its nutritional composition categorizes it as a red meat. And although venison may be similar to red meats, it is not included in the traditional definition of red meat because it has been considered wild game.  This recommendation is based on studies that suggest a link between increased cancer risk and greater red meat consumption. For now “game” is not included in the three-ounce limit, but as game meat becomes more common researchers will determine whether it belongs in a separate category. Researchers are still trying to determine what aspects of red meat pose increased cancer risk. Currently, scientists say the greater colon cancer risk from red meat rather than poultry and fish may be due to its higher levels of a particular form of iron called heme. Heme iron seems to damage the lining of the colon and stimulate inappropriate cell growth. As studies provide more answers, the definition of which meats are riskier will become clearer.

Q: When parents develop diabetes, are their children fairly certain to develop it too?

A: People with a family history of diabetes have greater odds of developing the disease, but several large studies show that a healthy lifestyle can cut risk of type 2 diabetes by 50 to 60 percent. One of the most important steps for preventing type 2 diabetes (the most common form) is to reach and maintain a healthy weight. In type 2 diabetes the body does not produce or is resistant to the hormone insulin. Daily physical activity helps weight control, and studies suggest activity also reduces insulin resistance. Food choices also affect type 2 diabetes risk. Limiting saturated fat to no more than 22 grams per day for the average adult seems to lower risk, making lean meats and low-fat dairy products good choices. Eating at least three servings daily of whole grain products is also linked with lower diabetes risk. The good news: each of these steps not only is part of tested strategies for diabetes prevention, but also recommended for lower risk of cancer and heart disease. Eating fish or other good sources of omega-3 fats such as flaxseed and walnuts at least twice a week may also reduce diabetes risk. Our genes may make us more or less vulnerable to diseases like diabetes and cancer, but the importance of lifestyle choices means there’s no reason to feel “doomed.”

7 Vegan Nutrition Tips

In addition to making vegan foods and cooking delicious and easy, vegan nutrition is of utmost importance for anyone following a vegan diet. Here are the basics for getting all the nutrition you need out of a vegan diet.

1.    Eat Whole Foods

Eating whole foods is recommended for any healthy diet, but even of greater importance for a vegan diet. Choosing whole foods takes the guesswork out of getting good nutrition and saves you time checking labels and dealing with processed foods. When you are at the grocery store, most of your time should be spent in the produce section and the bulk section, not the center aisles that are lined with boxed foods, canned goods, and frozen foods.

2.    Enjoy Nuts and Seeds

You need healthy fats to function, and a great source of healthy fat is nuts and seeds. You should incorporate healthy nuts and seeds into your diet daily. Flax seeds, sunflower seeds, sesame seeds, and pumpkin seeds are all great choices. Try adding almonds, pecans, and walnuts to your diet as well. All of these make great toppings for salads, with veggies, or just as a snack.

3.    Eat Raw Foods

Raw foods give your body some powerful nutrients and enzymes that you need. It is easier than you think to incorporate these foods into your diet. Try eating a fresh green salad daily, adding chopped avocados or tomatoes to any dish, eating fresh fruit, and adding sprouts to your grain or bean dishes. With a little simple planning, you can add these raw foods into your diet and feel great, while giving your body the nutrition it craves.

4.     Pack Your Day with Fruit

Filled with water and nutrients, fruit is a vital part of any vegan diet. Enjoy fruit on its own, or incorporate it into a smoothie for a delicious meal on the go.

5.     Eat Beans

Beans are one of the best sources of protein and are necessary for any healthy vegan diet. Beans are super easy to make yourself from dried beans, so scrap the canned beans and get boiling. By making beans yourself from dried beans, you save money, can control the amount of sodium, and can freeze additional quantities for later in the week.

6.     Vary Your Grains

There are many kinds of grains that can be used in your diet for a bit of variety. Deviate from rice and try quinoa, millet, barley, and kasha. Explore new grains and have fun trying something new.

7.     Optimize Your Veggies

Enjoy veggies raw or cooked to stack your body with the protein, carbs, minerals, and vitamins. Try new cooking techniques and flavoring ideas to dress up your vegetables. Include dark green leafy vegetables in your diet, as they have the most nutritional value. Try kale, collard greens, beet greens, mustard, turnip greens, and spinach.

Include all these elements into your diet, and you will fill your body’s nutritional needs. Vary your meals and try new things to keep it interesting, and enjoy the health benefits of a vegan diet.

Pilless Vegan Iron Replenishing Strategies

Though there are supplements on the market to help them replace iron, there are many food-based sources of iron that can help vegans to easily consume adequate amounts of iron daily.

Importance of Iron

Because of the exclusion of meats and other animal products that typically have high iron levels, it is necessary for vegans to watch their iron intake more closely so as not to result in iron deficiency anemia. Women are at higher risk for iron deficiency than men, and getting your recommended dose of iron is important to keep your immunity levels high and contribute to your physical and mental capabilities.

Vegan Iron Sources

The best sources of iron from plants are dark green leafy vegetables, legumes, whole grains, dried fruits, nuts, seeds, soy products, and fortified breakfast cereals. Some specific sources with high levels of iron are:

• Dried prunes & prune juice
• Fresh and dried apricots
• Fresh currants
• Raisins
• Spinach
• Kidney beans
• Navy beans
• Lentils
• Collard greens
• Broccoli
• Potatoes

However, plant-based iron is not absorbed into the body at as high a rate as meat-based iron products, and typically anyone on a vegan diet will have to eat more iron (as well as understand the factors that inhibit or enhance iron absorption).

Enhancing Iron Absorption

When consuming iron, the following factors may interfere with the nutrient’s absorption:

Do not drink coffee or tea with your meal, as this can decrease iron absorption. These can be consumed 1 to 2 hours after eating.

Include vitamin C in a meal with iron increases absorption. An example of this would be to add fruit to oatmeal.

Fermented foods such as tempeh and miso may allow for more iron absorption.

Use a cast iron skillet when cooking, which can leach absorbable iron into food.

Eating a balanced diet rich in iron-filled foods can easily provide you with enough iron to meet your daily required amounts, without having to take a supplement. Work to include these foods in your diet, and feel great naturally.

Making Sense of Nutrition Research

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Publicity about the recently released results from the Women’s Health Initiative (WHI) on lowfat diets is a good example of the confusion the media causes when headlines seem to contradict earlier research results and common sense. Some of the media reports on the WHI study said that lowfat diets have no effect on disease risk. Such gross oversimplifications may capture the reader’s attention, but they too often undermine a person’s determination to practice healthier eating and living habits.

Part of the problem is that people now know that their diet and lifestyle habits have a major impact on their health. Consequently, we want answers on how to live more healthfully. It’s frustrating to hear ‘we don?t know yet.’ But it is a mistake to take the most recent reported study as the sole authoritative source of knowledge. If you do, you may think that health advice is constantly changing when new reports appear. True scientific progress doesn’t come in single giant leaps. It’s more like putting a puzzle together, one piece at a time.

Different types of studies have different strengths and weaknesses. Laboratory and animal studies help us to see how a potential dietary influence, like a vitamin or phytochemical, might work. But these studies don?t show if it will work that way in people. Randomized controlled studies provide answers on the short-term effects of dietary or lifestyle practices in humans, but they don?t tell us whether people can achieve the same results on their own. Large epidemiological studies try to track people’s diets and health outcomes years later, but they depend on how accurately people can remember and record what and how much they really ate or did. Other studies can describe what happens when people are given instructions to follow a certain diet or exercise routine, but they can’t determine what the diet or routine can really do.

Furthermore, we don?t eat single foods or nutrients. Our food choices interact inside our bodies, and it’s not easy to tell what part of the diet is responsible for what effect. Conclusions can also change drastically, if factors like weight, exercise, smoking, family history and supplement use are either accounted for in analyses or overlooked. In addition, studies of a few months or even years can?t fully answer questions about health problems like cancer and heart disease that develop over 10 to 20 years or more.

To use science as a guide to healthy living, think like a scientist. Don?t expect black-and-white answers that label a food ‘good’ or ‘bad.’ Your whole diet almost always matters more. Realize that when a study shows no effect, it doesn?t mean there isn?t one. Variables like too short a study time, inaccurate data collection, or too few people observed may have influenced the results. Consequently, never make changes in your eating or lifestyle based on the results of one study. Consider the weight of evidence from many different kinds of studies. Lastly, remember that any change can have multiple effects on your health good or bad. For example, losing excess weight will boost your overall health.

Science can’t yet explain in detail why a healthy diet and lifestyle work. But we have a good idea of what habits best promote health. First, eat a mostly plant-based diet in reasonable portions with limited amounts of saturated fat. Second, limit your salt and alcohol intake, if you choose to drink at all. Third, exercise regularly and maintain a healthy weight. These are excellent habits that should bring you a variety of health benefits.

Body Mass Index (BMI), Grit and Whole Grains, and Low-Sodium Diets

Q: Can BMI (body mass index) be used to evaluate children's weight?
Q: Are grits ever whole grain?
Q: When a doctor says to “cut back on sodium” or “follow a low sodium diet,” how much sodium is allowed each day?

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: Can BMI (body mass index) be used to evaluate children's weight?

A: Yes, but the BMI figure must be evaluated using age-specific graphs; children would not fall under the BMI standards used to assess adults’ weight. BMI combines height and weight into a measure that is one tool for evaluating the healthfulness of someone's weight. Children's “normal” body composition varies by both age and gender. According to the Centers for Disease Control and Prevention (CDC) and the American Academy of Pediatrics, children's BMIs must be screened using separate boys’ or girls’ BMI-for-age percentiles. For example, a 10-year-old boy with a BMI of 21 would be in the overweight category, although a BMI of 21 indicates a healthy weight for adults.

Q: Are grits ever whole grain?

A: Grits are made from milled corn kernels. Unlike other grains, corn kernels do not have bran, but they have a thin skin that provides some fiber and a nutritious germ. Both are usually removed before the corn is ground to make grits and cornmeal. Whole-grain grits, sometimes called small hominy, retain the nutritious skin and germ. Whole-grain grits are much less common than conventional grits. Health food stores and mail order sources are often the best sources. Whole grain grits are grainy, with a richly sweet taste of corn that is more flavorful than the quick or instant grits you find on most supermarket shelves and restaurant menus. They take a relatively long time to cook (up to two hours, according to some recipes), however. Also, because the germ contains oil that grinding exposes, whole-grain cornmeal and grits turn rancid quickly at room temperature and should be refrigerated.

Q: When a doctor says to “cut back on sodium” or “follow a low sodium diet,” how much sodium is allowed each day?

A: It's always best to ask the doctor because the amount will vary with the individual's sensitivity to sodium and the medical reason for the restriction. Sometimes, however, doctors don't have a clear answer and essentially just advise that you cut back from your current consumption. Cutting back sodium at any level will involve far more than reducing the amount of salt added in cooking or at the table. The American diet gets 77 percent of its sodium from processed foods, so a change in those foods is necessary. Processed foods high in sodium include canned or dried soups, processed meats and cheeses, seasoned rice and pasta mixes, sauces, salad dressings and snack foods. Average sodium consumption in the United States is about 2,800 milligrams (mg) daily for women and 3,800 mg for men. For general preventive health or as a first step in controlling high blood pressure, you might aim for 2,300 mg. For people whose blood pressure is more salt-sensitive (usually people over age 50, blacks and people with diabetes) cutting back to 1,500 mg is advised. People with heart failure, liver cirrhosis, certain types of kidney disease and Meniere's disease may also want to aim for this level. Occasionally doctors may identify a need to go even lower.

Good Diet Habits for Those with Osteoarthritis

Osteoarthritis is a degenerative disease caused by degradation or deformation of the joints. Weight bearing joints and joints that are frequently subjected to wear and tear, such as your knuckles, wrists, lower back, knees and ankles, are highly susceptible to this disease. Osteoarthritis is marked by intense pain, stiffness, creakiness and loss of joint mobility. This disease can occur naturally with age or be instigated by high impact exercises or injury. You are also more likely to develop osteoarthritis if you are diabetic, obese or suffer from nutritional deficiencies. By the same notion, you can help delay the onset and alleviate the symptoms of osteoarthritis through good diet and nutrition.

Maintain a Healthy Diet

Being overweight or obese can significantly increase the frictional damage to your joints. Excess body fat overburdens your joints, causes narrowing of joint space, and accentuates uneven weight bearing and misalignment. To reduce your joint pain and avoid further damage, you need to strengthen and tone your joint muscles and keep your body weight within the normal range. Avoid oily and highly sweetened foods that are loaded with calories and promote fat aggregation. Foods that are high in saturated fat and sugar are also prone to cause inflammation and can heighten your level of pain and discomfort.

Additionally, you should reduce the amount of sodium in your diet. Overdose of sodium inhibits your body’s absorption of calcium and other essential nutrients that are involved in bone and joint development. Studies have shown that high salt diets can make your bones and joints become brittle and increase your risks for fractures and other joint injuries.

Focus on Anti-Inflammatory Foods

Stay on a predominantly vegetarian diet with an assortment of vegetables and fruits. Vegetables and fruits are extremely conducive to weight loss and are loaded with nutrients that promote joint health. They are the best sources for antioxidant vitamins and phytonutrients, like vitamins A and C, lycopene, anthocyanin and resveratrol, which are great for reducing inflammation, swelling and pain.

Incorporate healthy nuts and fatty cold-water fish in your diet. These foods are excellent sources of good fats like omega-3 and omega-6 fatty acids, vitamin E, pantothenic acid and selenium. These anti-inflammatory nutrients have all been proved to suppress swelling, pain, increase mobility and deter joint deterioration.

Take Supplements 

Glucosamine chondroitin is the most popular dietary supplement to treat osteoarthritis. Glucosamine is a precursor of the protein that forms your joint cartilage. Studies have shown that regular intake of glucosamine can help prevent cartilage degeneration. Glucosamine produces much better results when used in combination with chondroitin. Patients treated with glucosamine chondroitin had less pain and swelling and showed better joint functionality.

Glucosamine and chondroitin occur naturally in animal cartilage, bones and bone marrow. They are also found in the exoskeleton of shellfish. Asian cultures have been using shark cartilage, ox bones and pig ears as effective remedies for osteoarthritis. For more acute symptoms, glucosamine chondroitin is available in concentrated dosages as an over-the-counter supplement.

In addition to the above mentioned tips, you should also include herbal remedies for osteoarthritis in your regular diet. Ginger, cinnamon and dried chili peppers are all proven to help relieve symptoms of osteoarthritis. 

The Importance of Nutrition in Good Diet Food

In addition to tasting delicious, good diet food provides your body with the nutrients that it needs to properly support itself and thrive. Without good nutrition in your diet food, you will be hungry, tired and just not feel as good as you could. Beyond just your physical symptoms, poor nutrition creates many other problems within your body that can create more severe issues if not properly addressed.

Good Nutrition Creates Good Energy

You need fuel to function and if you don’t get it, you will have problems functioning at your best levels. You need energy-providing foods such as carbohydrates all day long to recharge your body as it digests food.

Carbohydrates are broken down by your body into glucose, fructose and galactose. Glucose is the best source of energy for your body so it is important to get your daily fill of carbohydrates even if you are dieting.

Good Diet Food Provides Raw Nutrients

Protein is broken down by your body into amino acids, which your body uses to build and repair your body. Your muscles need this protein, as does your immune system, hormones, nervous system and organs.

It is necessary to get enough calcium from your diet to support healthy teeth and bones to prevent problems down the line with osteoporosis. You body also needs certain fats to be healthy – they are both important to your brain function and to signal your hormones, so even if you are on a low-fat diet, it is important that you get the recommended amount of healthy fats.

Vitamins and Minerals are Necessary

You only need small amounts of vitamins and minerals, but they are absolutely necessary. B complex vitamins are needed for your body to burn carbohydrates for energy, vitamin A is crucial for vision, zinc is necessary for many metabolic processes and vitamin C helps maintain your immune system and keeps your connective tissue strong. If you are eating a healthy balanced diet with lots of fruits and vegetables, you will most likely be eating sufficient amounts of these vitamins and minerals, but an unhealthy diet will leave you deficient in one or more of these.

Good Nutrition Equals Good Health

If you are eating a healthy, balanced diet you will have all the tools that your body needs to keep it healthy. You will also have all the phytochemicals and antioxidants necessary to keep you looking great, feeling young and even help prevent many diseases. A bad diet, however, will provide you with either too many or too few calories, lack the necessary vitamins and make you need more of the antioxidants that you are lacking.

Because of all the implications on both your immediate and long-term health, selecting a healthy diet plan is something that you should take very seriously. By not providing your body with the key nutrients and energy it needs, you will suffer. Take the time to research any diet that you choose and study how to eat a well-balanced diet to ensure that you are covering all the bases and filling your body with the right kind of fuel.

How to Diet Safely with Heart Failure

If you have been diagnosed with heart failure, your doctor may have suggested that you lose weight in order to aid in your treatment. But what kind of special precautions should be taken if you are suffering with this condition and need to lose weight? This article discusses five important tips that can be used by heart failure patients who are trying to slim down. You’ll look as great as you feel!

Avoid Salt

One of the most important considerations you must absolutely keep in mind if you have been diagnosed with heart failure and are interested in dieting is the amount of salt in your foods. Salt is extremely dangerous for people with heart failure not only in that it can lead to further cardiovascular damage—but can also lead to water retention, which will actually make you gain weight. For best results, try to find foods in their most natural form. This means fresh, with no added seasonings.

Avoid Fatty Meats

Fatty meats should also be avoided if you have been diagnosed with heart failure. The consumption of red meat and fatty other protein sources has been found to be linked to the development of cardiovascular disease—and therefore, eating these meats will only worsen your condition. In addition, red meats and other fatty meats are typically high in calories. Therefore, eliminating these products from your diet will not only result in a lower body weight, but will also prevent further damage to your heart.

Eat Your Vegetables

If you are dieting and have been diagnosed with heart failure, be sure to eat plenty of vegetables. Vegetables are rich in fiber, which has found to be effective in the treatment and prevention of cardiovascular disease. In addition, fiber is great for people who are dieting because it is slow digesting—meaning that it takes a long time for foods that contain fiber to leave the stomach on their way to being digested. In addition, fiber is “bulky”—and therefore, foods that contain a lot of fiber will take up a lot of room in your stomach, making you feel full and preventing overeating of more calories.

Keep a Record

Another great way to diet safely if you have been diagnosed with heart failure is to keep a record of what you are eating. Be sure to write down all of the components of all meals and snacks, as well as your current weight and how you feel each day. Be sure to share this information with your doctor—it may be especially useful when determining your course of treatment.

Consult a Registered Dietitian

Finally, you may want to consider consulting a registered dietitian. A registered dietitian will be able to tell you exactly what food you should and should not each if you are dieting and have been diagnosed with heart failure. Your doctor should be able to recommend a great local dietitian that can help you achieve optimal results.