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    The role magnesium plays in the plan for good health

     

    Following a diet consisting of a variety of healthy food choices is really all that is necessary to stay healthy. The problem in our society is that there are too many temptations to keep us off the path of healthy eating. Although this is often the case, you should be careful that your body may not be getting the nutrients it needs. When your body does not get the vitamins and minerals it needs it will often give you warning signs. It can take a couple of days or many years, but if you fail to act on these warning signs you run the risk of developing a serious health condition. If you don't feel that you know your body well enough to know when you are in good health, a visit to your health practitioner for a physical may be necessary. Of the minerals that you should attempt to consume sufficient amounts of on a regular basis is magnesium. Magnesium is a metallic element that plays several vital roles in the body. Magnesium is essential for the formation of bones and teeth, for muscle contraction, for the transmission of nerve impulses, and for the activation of many enzymes (substances that promote biochemical reactions in the body). There are about 1.25 ounces (35 g) of magnesium in an average-sized person, much of it in the bones and teeth. A normal diet contains sufficient magnesium. Deficiency (which is rare) usually occurs as a result of a health condition, such as an intestinal disorder that impairs absorption of both calcium and of magnesium, a severe kidney disease, alcoholism, or prolonged treatment with diuretic drugs or digitalis drugs. If you have a deficiency of magnesium, you may experience heart arrhythmias, migraines, or difficulty sleeping. The recommended daily intake of magnesium varies from 50 mg in the newborn to 400 mg in young men. Women have slightly requirements for magnesium, except during pregnancy and breast-feeding. Dietary sources are green, leafy vegetables, nuts, whole grains, soybeans, milk, and seafood. If you don't eat a sufficient amount of these foods you may want to discuss vitamin supplementation with your health practitioner. To check out the supplement we take daily and highly recommend, be sure to check out nutritional-supplement-guides/what-we-use. html

         
    The role of nitric oxide in bodybuilding

     

    Nitric Oxide, a key molecule manufacturered by the body, causes vasodilation (an expansion of the internal diameter of blood vessels), which in turn leads to increased blood flow, oxygen transport, delivery of nutrients to skeletal muscle and a reduction in blood pressure. An amino acid compound called arginine alpha-ketoglutarate (A-AKG) and arginine-ketoisocaproate (A-KIC) can boost short term Nitric Oxide levels. Increased strength and markedly improved stamina can also be expected. In fact, the results may be classified into three categories: 1) the promotion of an extended pump; 2) signaling muscle growth and speeding recovery; 3) increasing strength and stamina. NO2 contains A-AKG and A-KIC, natural myodilators that may help boost nitric oxide levels in your body, thereby increasing blood flow, oxygen transport, and delivery of nutrients to skeletal muscle. • NO2 contains A-AKG and A-KIC which may help your muscles experience an extended pump. • NO2 contains A-AKG and A-KIC which may help your body signal muscle growth and speed recovery. • NO2 contains A-AKG and A-KIC which may help improve your strength and stamina. • NO2 utilizes the A-DS Advanced Delivery System which enhances absorption of the active compounds to insure uptake and help sustain powerful effects around the clock. Who needs it and what are some symptoms of deficiency? Everyone needs nitric oxide to carry out key physiological processes within the body. From a bodybuilder's perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body. Further, men suffering from erectile dysfunction may also find supplementing with nitric oxide helpful. Signs of deficiency include the inability to achieve and sustain erections, physical weakness and extreme fatigue. Most "nitric oxide" supplements contain the amino acid Arginine-alpha-keto-glutarate. What are the side effects? With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. Benefits • improves strength and stamina • increased muscle growth and recovery • increases muscle pump

         
    The secret to healthier eating is in the oil

     

    Whether you want to add a healthy flair to your cooking style or maintain your ideal weight for bathing-suit season, something as simple as preparing food with the right cooking oil can be a positive step toward good health. It's a common misconception that all fats and oils are bad for you. In fact, the right fats and oils provide an effective energy source for the body, as well as enhance the texture, taste and aroma of many foods. While olive and canola oils have long been heralded as two of the healthiest cooking oils, a new alternative is available to cooks who have health at the forefront of their minds. After becoming hugely popular in Japan, diacylglycerol (DAG) oil is now available in the United States under the Enova brand name and is clinically shown to help consumers maintain a healthy lifestyle when used as part of a sensible diet. DAG oil tastes much like other conventional cooking oils but when consumed, less is stored in the body as fat. "Enova is made from all natural soy and canola oil, and since it is not a fat substitute, digestive disturbances are not expected," said Mary Lee Chin, a registered dietitian. "More importantly, the oil has a light, mild taste and can be substituted for conventional cooking or salad oil in any cooking routine." Whatever oil you choose, follow these important tips. * Choose oil with the greatest health benefits, such as the new DAG oil, canola, soy or olive oil. These oils are versatile and can be used for all types of recipes. Use these oils instead of butter or shortening for your recipes. * A little oil goes a long way. One teaspoon of oil per person is adequate.

         
    The six benefits of eating oatmeal

     

    Eating a bowl of oatmeal each morning is the perfect way to start your day off right. This article will explain the six benefits of eating oatmeal and ways to make it taste delicious. First off, the oatmeal discussed here is not the instant kind that comes in the different flavors - these are full of sugar. The real stuff is the plain oat flakes from Quaker Oats or a similar brand. The benefits of oatmeal are due to the fact that it's made from oats and oats are a good source of both soluble and insoluble fiber. According to the American Cancer Society: 1. Insoluble fiber's cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity. 2. Soluble fiber may reduce LDL cholesterol without lowering HDL cholesterol. LDL is bad; HDL is good. 3. Soluble fiber slows down the digestion of starch. This may be beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level that usually occurs following a meal. 4. It has been found that those who eat more oats are less likely to develop heart disease, a disease that is currently widespread in the United States. 5. The phytochemicals in oat may also have cancer-fighting properties. 6. Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein. The difference between insoluble and soluble fiber, besides the foods that they come from, is what they do in your body. Insoluble fiber's main role is that it makes stools heavier and speeds their passage through the gut, relieving constipation. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to high cholesterol, thus reducing the absorption of cholesterol into the bloodstream. Oatmeal has a pretty bland taste which makes it hard for the average person to consume every morning. Here are ways you can make it taste better. 1. Make the oatmeal with milk instead of water. This will also add calcium and more protein. 2. Add Stevia powder to the oatmeal. It will naturally sweeten up the taste without adding sugar. 3. Stir in your favorite-flavored protein powder to it after it's been cooked. This gives the oatmeal a pretty good taste plus it adds proteinbine this with using milk and you'll have a meal that is high in fiber, calcium and protein! 4. Add fruit such as blueberries to the oatmeal. You should aim to eat roughly 1 cooked cup of oatmeal each morning for optimal health benefits. And play around with the above preparation suggestions until you find a taste that you fall in love with. Your heart and body will thank you for it!

         
    The skinny on fat diabetes and canola oil. when sauteing use just enough canola oil to keep the food from sticking to the pan

     

    Nutritionists say that those looking for a healthier diet would do well to follow the guidelines of a diabetic diet-balance protein and carbohydrates and choose fats wisely. Fat is necessary to help your body absorb certain vitamins, keep you warm and give you energy. It also helps keep blood sugar levels more consistent when eaten with carbohydrates. But it's important to choose the right kinds of fat. Recent studies suggest that replacing saturated fat with monounsaturated fat and omega-3 fats may be a more effective way of lowering the risk of cardiovascular disease. These fats protect against heart attacks and strokes by helping to lower "bad" LDL cholesterol and control blood glucose. Canola oil provides a balance of heart-healthy monounsaturated fat and omega-3 fats. And it has the lowest amount of saturated fats of any commonly used vegetable oil-half as much as olive oil. It also has a mild flavor that allows other ingredients to shine through. To start eating better, try this healthy fish dish that is full of flavor yet simple to prepare. Cumin-Crusted Fish 2-3 tsp ground cumin 1/4 tsp thyme 1 tsp paprika 1/2 tsp salt 1/2 tsp lemon pepper 1 lb white fish fillets (cod, halibut, etc.) 2 tsp canola oil 2 Tbsp chopped parsley Lemon or lime wedges 1. In a small bowl, mix together cumin, thyme, paprika, salt and lemon pepper. 2. Rub spice mixture on both sides of fillets. 3. In a large skillet set over medium heat, heat canola oil. Add fish fillets and cook until browned on both sides and fish is opaque in center. 4. Sprinkle with parsley and serve immediately with lemon or lime wedges. Yield: 4 servings Per serving: calories 130, fat 3.5 g (saturated 0 g), cholesterol 100 mg, protein 22 g, carbohydrate 1 g, fiber >1 g, sodium 410 mg.

         
    The sonoma diet promoting a lifestyle

     

    The Sonoma Diet is a weight loss plan that promotes the healthy and flavorful eating style of the Mediterranean and Sonoma Valley. Flavorful foods are an important part of the plan and they help you stick to the plan, loose weight and choose a healthier new lifestyle. The core of the Sonoma Diet is the power foods which are incorporated into many meals and recipes in the book. They are almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains. They are all not only delicious but are in the right portions, essential to good health and weight loss. Whole grains and breads are allowed on the diet from day one. But some foods with saturated fat, added sugar and refined white flour are not allowed on the program. Connie Guttersen, PhD, RD, is the author of The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days! Guttersen offers a creative approach to encourage people to change their eating behaviors. Her emphasis is food enjoyment, portion control, food label reading and eliminating trans-fats. She identifies the diet as neither low - fat nor low - carbohydrate. She indicates it has the right balance of nutrients to ensure health, weight loss and satisfaction. The Sonoma Diet has three waves to Weight loss. Wave 1 is a 10-day period in which dieters can eat certain vegetables, lean meats, seafood, limited dairy, some grains, thee daily servings of olive or canola oil, a small amount of nuts, black coffee, tea, and an unlimited amount of herbs and spices. This wave is the most extreme and its purpose is to wean the body from sugar. This wave will produce rapid weight loss depending on the person and the amount of weight they need to loose. Wave 2 allows the same foods as Wave 1, but adds more fruits, more vegetables, fat-free yogurt, some sugar free sweets, some dark chocolate, honey and some wine. In this wave weight loss is more gradual and approximately Ѕ-1.5 pounds a week. Dieters stay in this wave until they reach their target weight. The final stage-wave 3- promotes the same principles of healthy eating as the prior waves but recommends increasing servings of fruits and vegetables and indulging in occasional treats. It also recommends more experimentation with different foods and different ways of enjoying meals. © Copyright Diet-Newsroom, All Rights Reserved.

         
    The top 55 foods for a lean body

     

    In most of my newsletters, I like to provide a healthy snack or meal recipe that not only is delicious, but also helps to get you closer to that hard-body appearance that everyone is looking for. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my fridge and cabinets with. Remember, if you don't have junk around the house, you're less likely to eat junk. If all you have is healthy food around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy. Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like zucchini, onions, fresh mushrooms, spinach, broccoli, red peppers, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses. Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yeah, you heard me...I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, there are several articles covering this topic at my site below. Back to the fridge, some other staples: • Cottage cheese, ricotta cheese, and yogurt - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal. • Chopped walnuts, pecans, almonds - delicious and great sources of healthy fats. • Whole flax seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax. • Eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol). • Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition! • Salsa - I try to get creative and try some of the exotic varieties of salsas. • Butter - don't believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense...and NEVER use margarine, unless you want to assure yourself a heart attack). • Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches. • Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs). • Rice bran and wheat germ - these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber. • Leaf lettuce and spinach along with shredded carrots - for salads with dinner. • Home-made salad dressing - using balsamic vinegar, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals). Some of the staples in the freezer: • Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. • Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies • Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table. • Frozen chicken breasts - very convenient to nuke up for a quick addition to wraps or chicken sandwiches for quick meals. • Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that's sold at most grocery stores. Alright, now the staples in my cabinets: • Oat bran and steel cut oats - higher fiber than those little packs of instant oats. • Cans of coconut milk - to be transferred to a container in the fridge after opening. • Various antioxidant rich teas - green, oolong, white, rooibos are some of the best. • Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose. • Organic maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles. • Raw honey - better than processed honey...higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. • Whole wheat or whole grain spelt pasta - much higher fiber than normal pastas • Brown rice and other higher fiber rice - NEVER white rice • Cans of black or kidney beans - I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants! • Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup. • Dark chocolate (as dark as possible) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges. • Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks. Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.

         
    The top fourteen foods to avoid

     

    Copyright 2006 Monique Hawkins Obtaining optimal health is a goal for many people. No one wants to develop disease and sickness. The good news is, one of the ways to develop optimal health is by avoiding purchasing food that is loaded with chemical, has no nutritional value, or is energetically altered. Let's discover the top fourteen foods to avoid. 1. Avoid purchasing anything with words you can't pronounce. This is very easy. If you have difficulty figuring out what a word is and have a hard time pronouncing it, don't buy it. Most likely it is a harmful chemical. 2. Monosodium Glutamate. Never buy anything with this chemical in it. MSG is a toxin that is dangerous, causes weight gain, increases appetite, and causes all kinds of health problems. 3. Stay Away from Aspartame. This is a toxin that makes people gain weight, causes hunger, and leads to medical problems such as PMS and migraines. 4. Avoid High Fructose Cory Syrup. This is a chemical that causes people to become addicted and makes them fat. 5. No Hydrogenated Oil or Partially Hydrogenated Oil. Never buy foods with these ingredients since they are trans fats. Trans fats are deadly, causes heart disease, cause weight gain, and once more, other medical problems. 6. Avoid Sugar. Sugar that is processed turns out as refined white powder. All the natural sugarcane is taken out. Sugar has lots of chemicals that are used in the growing of sugarcane. It should be avoided at all costs. 7. Don't Be Fooled By "Natural" and "Artificial Flavor". These words, most of the time, mean that the food is loaded with chemicals and grown with pesticides, chemical fertilizers, and herbicides. The bottom line-eating organic food is best. 8. Be Wary of Spices. Spices do sound very healthy, but many of them really are notpanies use hundreds of chemicals, put it in food products, but only label the product as a spice. In reality, people are getting more that salt, pepper, oregano, and the like in their foods. Most of the time, lots of man-made chemicals are made as well. 9. Avoid Artificial Color. If anything has dye in it, stay away. A dye is really a chemical poison. 10. Avoid Palm Oil: This is a very unhealthy oil that is cheap to manufacture, but causes physical problems. So, stay away from it. 11. Dextrose, Sucrose, and Fructose. There are chemically made sweeteners. There are not good for the body at all. So, it's best to avoid them. 12. Avoid Sucrulose and Splenda. This is a man-made sweetener that most people have heard of. In spite of the hype, it is unnatural, artificial, and man-made. The problems it can cause are increases in appetite, depression, allergies, etc., all depending on the person's genetic makeup. It is best to avoid these products. 13. No Enriched Bleached White Flour. This flour has no fiber. It has no nutritional value, and is highly refined. Eat organic wheat flour or other organic flours such as rye, millet, etc. 14. Avoid Soy Protein Isolate. This is usually found in protein shakes and in protein or food bars. Soy protein isolate's refining process often includes hexane, which a petroleum solvent like gasoline. The best thing to do is to avoid at all costs. So, there you have it. The top 14 foods to avoid in order to be in the best health as possible. Pay attention to those labels and be on your way to outstanding health.

         
    The trap of an eating disorder

     

    There are many serious health and mental health issues that people deal with everyday in every part of the world. Many sicknesses and diseases are well known and understood by people while others remain mostly undiscussed and misunderstood. Having an eating disorder is one of the conditions that is rarely understood by most people. Struggling with an eating disorder is hard because it is a sickness that is not often recognized until it is fairly serious. People begin showing signs of having an eating disorder for many reasons. Some people are unhappy with their current weight or with the way their body looks. Others suffer the verbal abuse of a spouse or friend that makes hurtful remarks about weight or beauty. Still others who start having an eating disorder do so as a means of controlling a part of their lives when the rest of their life seems out of control. Whatever the reason that an eating disorder begins, it is an extremely tough sickness for people to conquer and be free of. Having an eating disorder is an extremely isolating thing to live with because it is not always noticable to the people around you. Most people who struggle with an eating disorder find a strange mix of comfort and angst in this. On one hand it is great that their problems can be kept secret from the ones around them, but on the other hand many times an eating disorder is a cry for the help and intervention of others. The isolation many people experience with an eating disorder becomes a trap that keeps them struggling longer and harder. They feel unable to seek help and yet unable to handle the pressures of the eating disorder on their own so that even those who have deep desire to be free from their eating disorder live for weeks, months or even years without the ability to see freedom as a real possibility for them. If you think you may be struggling with an eating disorder, the best thing you can do is get help. Fight through the hardness and awkwardness of sharing your secret struggle. Trust that opening up to someone you love and trust about your eating disorder will help save you in the long run even if it feels easier to keep your problem a secret now. Make sure that you take the problem to someone that can really help you or at least find you the help you need. An eating disorder, while it is extremely tough to deal with, does not have to mark the end of your dreams or your livelihood. Getting help is a necessary first step to finding healing and hope.

         
    The truth about bottled water

     

    Bottled water is advertised heavily and is often seen in the tote bags of famous celebrities and athletes. As mainstream culture becomes increasingly health conscious, people continually turn to bottled water as convenient and stylish way to stay hydrated while exercising. However, at a dollar or more per gallon, the price of bottled water can really add up over time especially if you are drinking it on a regular basis. Bottled water costs roughly five hundred times per gallon the amount that tap water does, which raises the question: is bottled water really worth the price? The answer, unfortunately, is less clear cut than the question. Bottled water is vital in some situations, such as when you are hiking in the wilderness or are traveling to an area where the ground water is not safe for consumption. In these kinds of scenarios, bottled water is literally priceless. Likewise, bottled water is an important part of an emergency preparedness kit, and experts across many fields agree that it is a good idea to keep at least a few gallons of bottled water in your home and workplace for safety purposes. However, the vast majority of bottled water purchased and consumed is for use outside of these situations. Many people choose bottled water for health reasons, believing that it is free from bacteria and other germs that linger in tap water, or that bottled water is processed in such a way that potentially dangerous chemicals can’t leak into the supply. However, scientific studies suggest that most bottled water is roughly equivalent to tap water in terms of germs and chemical makeup. The major health benefit of bottled water is probably not due to the characteristics of the water itself, but simply due to the fact that having access to portable, refreshing bottled water encourages people to hydrate themselves. Few Americans make time to down the recommended eight glasses of water per day, but with the rise of bottled water more people are drinking more water more often, which spells good news for everybody. If bottled water helps you to make hydrating a regular part of your day, the benefits may very well outweigh the financial costs. Staying hydrated is good for your health because it allows your body to easily flush away toxins, and it is good for your appearance. Drinking water helps you build vibrant skin cells; grow stronger, firmer hair; and replenish your muscles; leading to greater overall health. And if bottled water makes hydration an easier part of your lifestyle, then bottled water is worth its weight in gold.

         
    The truth about fat in foods

     

    Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell? The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet. There are two types of fat to be aware of. Saturated fats - let's call them "the enemy" and unsaturated fats - "the good guys"! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol. Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil. Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil. Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil. Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil. Here are some important facts about fat in our diet. 1. Fat is the 'energy reserve' of animals, plants and humans. 2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight. 3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men. 4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'. 5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount! 6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated. 7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers. 8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids). 9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat). 10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal. When you know the good from the bad, fat is fabulous!

         
    The truth about herbs

     

    Have you taken echinacea to stay healthy through the winter, ginseng for more energy or valerian to ensure restful sleep? If so, you're not alone. According to the Office of Dietary Supplements, more than 38 million Americans take herbal supplements. With more Americans using herbs to improve their health, it's important to know how to choose and use them safely. "Herbs may play an important role in overall health and well-being, but many people are still learning what works and what should stay on the shelf," said registered dietitian Lynn Laboranti, M. S. "Consumers should do their homework and talk to their doctor about what herbs are right for them." What do you know about herbs? To test your herbal IQ, Laboranti poses the following questions: Q: Can echinacea boost immunity? A: Several scientific studies have shown echinacea to be an effective, natural way to boost immunity. When taken at the first sign of not feeling well, echinacea helps stimulate the body's natural defense system. Echinacea should not be taken for more than eight weeks at a time. Q: What does St. John's wort do? A: Clinical and laboratory research has earned St. John's wort a growing reputation as an herb that helps enhance mood. It has few side effects, but may cause light sensitivity and decrease the effectiveness of some prescription medications. It's important to talk to a health care professional before using St. John's wort or other herbal supplements if you take prescription drugs. Q: Does soy relieve menopause symptoms? A: Soy contains naturally occurring isoflavones, which have been shown to help relieve menopause-related hot flashes and night sweats. Soy foods and soy isoflavones also help support hormonal balance in women during the menopausal years. Experts recommend 30 to 65 mg of soy isoflavones (5-8 ounces of soy milk or 1 to 2 soy tablets) daily to receive a full benefit. If you choose to take herbs in tablet form, Laboranti recommends reading a product's label for additional safety and dosage information. Nature's Resource herbal supplements, found at drugstores like CVS and Walgreens, feature an extended, multipage safety label on the bottle. The booklet, called "Herbal ABCs," contains extensive information on the specific supplement, drug/herb interactions, contraindications, adverse effects, allergy warnings and special safety instructions.

         
    The truth about the meat we eat pt. 1

     

    There are so many topics to discuss which affect our health that it is hard to choose just one at a time. First, I want to remind everyone that the premise of this site is Unhealthy Soil = Unhealthy Plants and Animals = Unhealthy People. With that in mind, let’s discuss meat, fish and meat substitutes. I just read an article by some well meaning person who was bragging that chicken and soy are good for you – WRONG! If you consider how our ancestors developed in the last 10,000+ years, you will realize they ate non-chemical meats, berries, and nuts – things that they could forage. They ate deer, buffalo, birds and other types of meat. The common thing all these meat sources shared was that they were grass fed and loaded with Omega III’s and other beneficial fatty acids. However crude it was, they also caught fish. If they were inland it was fresh water, but if they were close to the ocean it was sea food. The land was also untouched and the grasses and other plants grew and died and went back into the soil year after year. Because of this, the meat from the animals and fish in the streams (or sea food) were loaded with trace minerals. The nuts and berries were also loaded with trace minerals, vitamins, amino acids, and enzymes. With this combination, we had healthy soil, healthy plants and animals, and healthy people. Fast forward to the present - what do we have today? Grain-fed chemical beef, chemical chicken, cancerous fish from fresh water, toxic sea food, no trace minerals from fruits and vegetables, and genetically engineered grains grown with toxic fertilizers, herbicides, pesticides and fungicides. We see all kinds of articles suggesting that chicken is healthier than beef. Before you get all warm and fuzzy with this thought, think about the things that go into the average cattle and chicken diets before they get to your grocery shelves. In my next newsletter I’ll talk about these diets and what the cows and chickens go through before you bring them home for supper. It will not be appetizing.

         
    The undercover vitamin

     

    : There is a secret vitamin in the neighborhood, wandering around your body under cover. This "vitamin" has just one single purpose, although some researchers believe he has ulterior motives. He goes by the inconspicuous codename of "D" – vitamin D. Don't be fooled by his clever disguise. D is no vitamin. He's a steroid hormone, slipping through your body under guise of a vitamin. And he doesn't have dozens of functions, like vitamin C or vitamin E, just one vital mission – to mineralize your bones! Mineralization is a key objective of every body. Imagine if we all had flabby bones. The world would look like a Salvador Dali nightmare. Vitamin D saves us from having flabby bones. More importantly, vitamin D saves us from having brittle bones. He prevents us from rickets and osteomalacia by balancing the calcium and phosphorous in our blood. Ooh, that D is a clever one. Not only is he a master of disguises, but he is a master chemist, constantly monitoring, measuring and balancing the mix so it just right to ensure everybody has strong and healthy bones. Word on the grapevine is that 30% to 40% of hip fractures in elderly people are the result of insufficient vitamin D. So we caught up with D, and managed to slip away with a rare interview transcript: "D, some of your fans can't get enough of you. What should they do?" "Get plenty of sun. That is the key. Where the sun touches your skin, that's where I will be." "But, D, what about people who can't? What about people in the far north, or those who wear head-to-toe clothing or who are stuck indoors?" "If you find yourself overdressed in a dungeon in Mongolia, get a good multi-vitamin supplement." "D, that's a wonderful idea." "Or drink lots of milk, fortified with me, of course. Some breakfast cereals are fortified with me, too. I also hang out in a lot of saltwater fish, like tuna and sardines and herring and salmon. And I love to slip around in the ol' cod liver oil." "So if we can't get enough sun, milk and fish will do the trick." "That's right, but be careful about milk products. Not all of them are made with fortified milk. I make no commitment to be there if they are not." "What about the supplements, D?" "A good multivitamin supplement should do it for most people. Get a liquid supplement, cause those pills just don't digest. You just end up flushing me down the toilet...ooh, I hate that feeling." "Yuck." "And you shouldn't need a specific vitamin D supplement, because it is possible to overdose. And you wouldn't want too much of a guy like me around." That was all we could slip through the lines. But I think we learned a lot about what it is like to live the life of a secret vitamin. To our hero, vitamin D, we offer our best wishes. May everybody get plenty of vitamin D to keep their bones strong and healthy for many years to come.

         
    The wonderful health benefits of echinacea

     

    Echinacea, the purple coneflower, is the best known and researched herb for stimulating the immune system. Thousands of Europeans and Americans use echinacea preparations against colds and flu, minor infections, and a host of other major and minor ailments. This native American herb has an impressive record of laboratory and clinical research. Thousands of doctors currently use echinacea for treating infectious diseases. History Echinacea has a rich tradition of use by North American Plains Indians who used it medicinally more than any other plant. It was prominent in modern American medicine in the early 20th Century, and was discovered by Europeans, who have used it extensively since the 1930s. Today millions of Europeans use echinacea as their primary therapy for colds, flus, infections, and for general immune-boosting effects. Health Benefits of Echinacea Echinacea increases the "non-specific" activity of the immune system. In other words, unlike a vaccine which is active only against a specific disease, echinacea stimulates the overall activity of the cells responsible for fighting all kinds of infection. Unlike antibiotics, which are directly lethal to bacteria, echinacea makes our own immune cells more efficient in attacking bacteria, viruses and abnormal cells, including cancer cells. Echinacea facilitates wound healing, lessens symptoms of and speeds recovery from viruses. Anti-inflammatory effects make it useful externally against inflammatory skin conditions including psoriasis and eczema. It may also increase resistance to candida, bronchitis, herpes, and other infectious conditions. Benefits • Colds, coughs and flu and other upper respiratory conditions • Enlarged lymph glands, sore throat • Urinary tract infections • Other minor infections • May help combat herpes and candida • Wounds, skin regeneration and skin infections (external use) • Psoriasis, eczema and inflammatory skin conditions (external use)

         
     
         
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