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    Free Essay
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    Optimising nutrition on a vegetarian diet

     

    While a vegetarian diet is among the healthiest ways to eat, certain nutrients can be lacking on a diet that contains no animal products at all. In particular, many people are concerned that vegans may not get enough protein, calcium and iron from plant-based foods. This is because most people think of eating dairy products for calcium and meats for iron and protein. But it is possible to consume adequate amounts of these nutrients on vegetarian diet. It just takes bit of effort and knowledge about plant-based sources the nutrients. Iron is an important mineral because it plays a vital role in transporting oxygen through the bloodstream. People who do not have adequate iron intake can suffer from iron deficiency anemia, a condition characterized by extreme fatigue and weakness. Adult men and post-menopausal women need about 10 mg of iron per day, while women of child-bearing age need about 15 mg per day. There are two types of iron – heme iron (from meat) and non-heme iron (from plant sources). Though non-heme iron is generally not as easily absorbed as heme iron, the incidence of iron deficiency anemia is no higher in vegans than in the general population. Dried beans and dark leafy green vegetables can provide adequate amounts of dietary iron if consumed on a regular basis. To boost absorption of iron, iron-rich plant foods should be consumed with vitamin C supplements or foods rich in vitamin C. Since vegans diets tend to be high in vitamin C naturally, iron consumption is really not as much of a problem for most vegans as might be expected. In fact, some foods, like broccoli and bok choy, are high in both iron and vitamin C. These foods are often eaten with other iron and vitamin C-rich foods, such as beans and tomato sauce. Another important nutrient for vegetarians to consider is calcium. Adults need about 1000 mg of calcium per day. Most people think of dairy products when they think of calcium, which important for strong bones and teeth. But vegans can get plenty of calcium from dark greens, tofu processed with calcium sulfate, and other foods or from calcium supplements. Soymilk and rice milk are often fortified with calcium as well. Other good sources of calcium for vegans include blackstrap molasses, fortified orange juice, tahini and almonds. It is important to note that a compound known as oxalic acid, found in vegetables like spinach, rhubarb, chard, and beet greens, can bind with calcium and prevent it from being well absorbed. Therefore, greens like broccoli and collards are better sources of calcium for vegans. Though there is much concern about vegetarians getting enough protein, the need for protein is often overrated. The average diet contains far more protein needed for health. In fact, excess protein can damage the kidneys and contribute to the development of osteoporosis. The recommended daily allowance of protein is 8/10ths of a gram for every kilogram of body weight or about 10-15% of total calories. Foods like soy, rice and beans, and nuts and nut butters can provide adequate amounts of protein for vegans. In contrast, animal foods are so high in protein that non-vegetarians can easily exceed the upper limit recommended for protein intake, which is 4.5 grams of protein per 100 calories of food. Protein is comprised of amino acids, which are often called protein building blocks. The body needs nine different amino acids from foods. Because the body cannot make these nine amino acids, they are known as essential amino acids. Foods that contain all nine essential amino acids are considered “complete protein” foods. Non-vegan vegetarians can easily get all nine amino acids from eggs and dairy products. For vegans, soy protein, which is a complete protein, is often considered the best source. The nine essential amino acids can also be obtained by combining whole grain rice and beans. Other vegan sources of high quality protein include the grain quinoa and spinach. Eating a variety of legumes, grains, nuts, and seeds daily ensures that vegans consume all of the protein they need. More tips on how vegetarians can maximize consumption of key nutrients as well as more detailed information about the amounts of calcium, iron and protein found in a variety of vegetarian foods can be found in the ebook Vegetarian Cooking at d-vegetarian.

         
    Organic and natural products

     

    Did you know???? There is a process for the certification and labeling of organic foods. In 1990, the United States legislature passed the Organic Foods Production Act. It assured the standardization the use of terms such as “organic” and “natural.” This act established a US Natural Organic Standards Board (NOSB). Regulations were further promulgated by the US Department of Agriculture (USDA) in conjunction with the NOSB, so that today there is a set of standards that guide the entire industry. For example, NOSB defines organic agriculture as “an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity. It is based on minimal use of off-farm inputs and management practices that restore, maintain, and enhance ecological harmony.” NOSB states that the primary goal of organic agriculture is to “optimize the health and productivity of interdependent communities of soil, plants, animals and people.” This standard is applied and followed by all entities accredited by the USDA. There are several levels of labeling for organic foods, ranging from “100% organic,” (contents of 100% organically produced products), “organic” (contents of 95% organically grown products), and “made with organic ingredients” (contents 70% organically produced). A USDA seal of Certificate of Organic Ingredients can only be used, however, for products which contain 70% of more of organically produced contents. Consumers, beware of products marketed and advertised as organic but do not meet the USDA standards and proof of certification. It does not necessarily mean the product is defective or poor, but it may not meet the important standards of “organic and natural” that you are seeking. Check for quality organic products and more helpful articles at greatorganicproducts

         
    Organic food for a better environment and health

     

    You must have heard about organic food, haven't you? What do you know about it? Imagine if your spinach, broccoli, carrots, celery, apples, oranges, pears, and other fruits and vegetables on your table do not contain chemical substances. A healthier body will be yours ever. According to the United States Department of Agriculture (USDA), organic food is produced by farmers to emphasize renewable resources and the conservation of soil and water to enhance environmental quality for future generations. This food is produced and processed without using any synthetic ingredients or chemical substances which can disrupt the balance of nature. Do you know what that means? Yes, organic food production is better for our environment. Meanwhile, organic meat, eggs, poultry, and dairy products are produced by not using growth hormones and antibiotics. Wow, that's supposed to be healthy and safe for your body. Consuming organic food is indeed an investment to a healthier life in the future. Making it a daily menu for the family is a healthful idea as well. What is the standard of organic food? The USDA has established a set of national standard that "organic" labeled food must meet. One of them is the farm condition, whether it follows the rules necessary to meet the USDA organic standards. For instance, there must be no prohibited substance for 3 years on land. Certification to the companies that process or handle the organic food before it reaches local supermarkets or restaurants is also required. How to tell if certain food is organic? See a label on the food package or watch for signs in the supermarket. Costly, yet healthy Unfortunately, you may find that organic food is rather more expensive from non-organic one. One of the reasons is organic food needs more farmers to handle the production as they weed, for example carrots and onions, by hand. So it's clear than consuming organic food is not simply about eating. Again, it is a future asset. Not only is it beneficial for our environment but also for our health, our family's health.

         
    Our food...only an image of the past

     

    4:38 PM 5/29/2006 By Lucien Beauley Article Word Count: 556 At the turn of the 20TH century and in the throws of our industrial revolution, frontier families began losing much of their precious time...much family time. This was primarily due to the increased need for the wife to earn some of the household expenses in order to purchase the new luxuries of this industry growth. After all, electricity had just been introduced, along with the automobile. Most of them felt they could have a piece of it if they worked a little harder. Consequently, the traditional chores of food preparation became lax. Lost were the full day long meal preparations of their recent past. As this leap in industry growth gave them the new luxuries, it also lessened the quality of "their daily meals". In order to even try to explain the exact transition from the fully home prepared family meal to what would eventually become prepared by companies who would specialise in only doing this would take more than just a few paragraphs. It took the electric refrigerator/freezer, the gas and electric stove along with the microwave oven , which came much later to spur the quantum leap in the growth of this new service. Given the need for this greatly expanded food service industry came the need for the many shortcuts, food additives, preservatives and eventually, along with the natural transition in industry...the obvious need to stay in business by making a profit in the process. Our government became one instrument in the ability of companies to achieve this by having our Department of Agriculture supply the needed knowledge to help the manufacturer in the area of fertilizers in growing greater amounts of food per acre. Another was the Food and Drug Administration, which would regulate what went into the manufacture of food preparations, such as preservatives, food coloring, etc.. for the consumer. As we progressed to the middle of the 20TH century, our food industry had by now gained a vast knowledge in food preparation, marketing and profitability. As with any evolving and profit minded industry, maintaining a comfortable profit can change methods of operation and they are no exception. The food manufacturers found that by adding preserving chemicals, or in some cases processed vegetable oils, the shelf life of their product could be greatly extended. Our governing agency, the FDA has been trying to regulate some of the processes being used by the manufacturers after long public outcry, but only a limited number have been removed. Because of the ongoing food adulterations, some of our basic food staples have increased in toxicity levels to the human liver. Even a simple serving of commercially manufactured "Ma's" apple pie has registered a very marginal toxicity level to our liver. Bleaching of our processed wheat flour is one contributor to the increase in "white" flour toxicity levels. The food industry must still remove package ads which claim "Blueberry Muffins" that contain "no" physical blueberry, but only imitations made up of blue coloring. After many decades, our world is only now beginning to slowly rectify the imperfections of our food industry, but even with this slow reversal, the images of what once was served at the turn of the 20TH century it is hoped will return again if only in our dreams.

         
    Pass the peanuts please

     

    Most people are familiar with the use of peanuts in snacks, desserts and in Asian cuisine, but did you know that peanuts and peanut butter are cholesterol-free sources of protein that offer 13 vitamins and 26 minerals? Now you can enjoy them knowing that you are making smart choices. Check out the following Peanut Pointers about why you should pop more peanuts: 1. Peanuts' and peanut butter's combinations of fiber and mono-unsaturated fat satisfy for hours, which means fewer cravings for empty-calorie snacks. 2. Peanuts have no cholesterol. They are also a good source of protein, fiber and other nutrients like vitamin E. 3. Scientific evidence suggests that eating 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. 4. Peanuts contain resveratrol, a naturally occurring phytochemical also found in red wine, which has been associated with reduced cardiovascular disease and reduced cancer risk. 5. Harvard School of Public Health researchers reported in 2002 that consuming one tablespoon of peanut butter or an ounce of peanuts five or more times a week is associated with a 21 percent and 27 percent reduced risk of developing type 2 diabetes, respectively. In a nutshell, peanuts are a sweet and savory food that you can enjoy knowing they are beneficial. Keep peanuts in your pocket, purse, desk drawer, car or even under your pillow so you can always have a natural and nourishing snack handy. Peanuts are helpful in the kitchen too-add them to meals for an extra punch of protein. Try roasting your own peanuts at home for a personal spin on flavor: Place raw peanuts, in-shell or shelled, one layer deep in a shallow baking pan. Roast in a 350°F oven-15 to 20 minutes for shelled and 20 to 25 minutes for in-shell peanuts. Remove from heat just short of doneness desired, as peanuts continue to cook as they cool. Eat your homemade peanuts plain, or while they are still hot, add some extra flavor. For delicately sweet peanuts, add sugar and cinnamon. Or add grated Parmesan cheese and chopped parsley. You can spice things up by adding spices such as paprika and cayenne pepper. Be creative! One big batch of roasted peanuts can be put in separate bowls with different flavors for a peanut party.

         
    Pesticides can we avoid them

     

    We all ingest lots of chemicals, one way or another. We breathe them, we drink them, and we eat them. The most troublesome are pesticides in produce. It makes me uncomfortable to think that while we are eating fruits and vegetables in reality we are also ingesting poisons that can accumulate in our bodies and make us very sick. This is food that supposes to be healthy and good for us! Even if the most toxic chemicals have already been banned for use in agriculture, pesticides in general are poisons designed to kill insects, weed, small rodents and other pests. The long time effects of these poisons on people are not completely known. Even the minimal risk with these pollutants is too much, when we think we may expose children. We should try to do every effort to minimize our intake of these adverse chemicals. Education is the key. Knowing which produce contain more pollutants can help us make the right choices, avoiding the most contaminated fruits and vegetables and eating the least polluted, or buy organic instead. In simulation of consumers eating habits has been demonstrated that changing a little bit the eating practices can lower considerably the ingestion of pesticides. The results of an investigation on pesticides in produce by the USDA Pesticide Data Program (*), show that fruits topped the list of the consistently most contaminated produce, with eight of the 12 most polluted foods. The dirty dozen are: Apples, Bell Peppers, Celery, Cherries, Imported Grapes, Nectarines, Peaches, Pears, Potatoes, Red Raspberries, Spinach, and Strawberries. You don't like broccoli? Too bad because they are among those least contaminated. In fact the 12 least polluted produce are: Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Sweet Corn, Kiwi, Mangos, Onions, Papaya, Pineapples, and Sweet Peas. Can washing of produce help get rid of pesticides? Not really. The fruits and vegetables tested by the USDA PDP (*) are "prepared emulating the practices of the average consumer" before testing for pesticides. That is: "(1) apples are washed with stems and cores removed; (2) asparagus and spinach have inedible portions removed and are washed; (3) cantaloupes are cut in half and seed and rinds are removed; […] and (9) tomatoes are washed and stems removed". Washing before consuming is highly recommended because helps decrease the pesticide residues present on the surface of the vegetables, but the majorities of pollutants are absorbed into the plant and can't be just washed away. Some pesticides are specifically created to stick to the surface of the crops and they don't come out by washing. Peeling can help eliminating some of the chemicals but not all, and a lot of important substances will be discarded with the skin. So, on one hand we have to eat plenty of fruit and vegetables for a healthy diet, and on the other hand we have to reduce as much a possible the intake of pesticides. What to do if you are unconvinced by the claims of the chemical companies that certain levels of pesticides are not dangerous? We have very few options to defend ourselves: (1) Wash all vegetables and fruit very well; (2) Change eating habits in order to consume more of the produce with low pollutants; (3) Consume a diet as varied as possible; (4) Buy organic foods.

         
    Phytochemicals for your immune health

     

    When you were growing up your mom may have fought to get you to eat your vegetables. Or maybe you're the parent fighting with your kids to eat the right foods. What many of us don't know is that our food also fights for us. My mom used to dress the dinner plate in full matching regalia; yellow squash nestled next to green asparagus. Red and yellow peppers tossed around the salad added spectacular color. Now dear mom knew these foods were healthy and she loved to decorate my plate with the colors of the season, but did she know that these wholesome foods contain phytochemicals? Phytochemicals are the active substances in plants that give them their color, flavor, odor, and protection against plant diseases. Phytochemicals work as powerful antioxidants, which can increase our resistance to disease and boost immunity. While most research focuses on the anti-carcinogen effects of phytochemicals, the results are equally important to those who just want to boost their immune system or help reverse the aging clock. Scientists at the Human Nutrition Research Center on Aging (HNRC) rated 60 fruits and vegetables for potency of antioxidants, which stabilize cells and help fight the damaging effects of free radicals, molecules that weaken the immune system. Antioxidants can help keep cancer, heart disease and other degenerative conditions at bay. The top scoring fruit in the HNRC study was blueberries followed by strawberries, prunes, black currants and boysenberries. The deeper the color, the better for you. Many of these antioxidants also have anti-inflammatory properties, and some naturally reduce blood cholesterol. It's important to fill your diet with all the colors of the food rainbow. Eat the blues, reds, purples, oranges, yellows, and greens. Fresh or Frozen Produce? It's okay if you don't have time to steam your own fresh veggies, studies by the FDA and the University of Illinois show that frozen fruits and vegetables are nearly as nutritious because they can wait to be picked until they're at the peak of freshness. Fresh produce is usually picked early, before it's ripe and fully nutritious, so that it ships well. But if you're lucky enough to grow your own fruits or vegetables, or you can buy straight from a farm - then that's where you'll find the most nutritious fruits and vegetables!!! What about supplements? The value of most supplements is, at best, ineffective. The power of phytochemicals seems to be lost when removed from food, except if you're fortunate enough to find a high quality 'greens drink'. Drinking one glass of a quality 'greens drink' supplies more than 5 servings of powerful, phytochemical rich nutrition. Other Phyto Foods : Phyto foods come in many varieties and for all palates. Among the most common sources are: FRUITS: Apples, apricots, avocados, bananas, berries, cherries, citrus fruits, grapes, kiwi fruit, lemons, mangoes, melons, nectarines, oranges, papayas, peaches, pears, plums. GRAINS: Barley, cornmeal, whole grain, quinoa, brown rice, wheat germ. NUTS and SEEDS: Flaxseed (a small brown seed used in cooking), macadamia, pecans, sesame seeds, walnuts. VEGETABLES: Asparagus, beans, beets, broccoli, brussel sprouts, cabbage, carrots, celery, cauliflower, corn, eggplant, dark leafy greens and lettuces, mushrooms, onions, green and dried peas, sweet and hot peppers, white and sweet potatoes, pumpkin, soybeans, watercress, winter squash, tomatoes, and a host of others.

         
    Phytochemicals give noni juice health power

     

    In reading recent health research, you may have heard about phytochemicals and their health benefits. So, what are they and what do they do? Phytochemicals are chemicals found in plants. These chemicals are made of protective and, possibly, disease-preventing compounds. Researchers have found more than 900 different phytochemicals in food, and they continue to discover more every day. For example, only one serving of vegetables contains more than 100 phytochemicals. The evaluation of phytochemicals for their medicinal uses began in 1980 at the National Cancer Institute Chemoprevention Program of the Division of Cancer Prevention and Control. For years, these chemicals have been known to protect plants. But the thought of using them to treat human disease is relatively new. So what foods can give you the most of these helpful chemicals? Plant scientists at the U. S. Department of Agriculture studied the noni plant and found that it is endowed with a greater number and variety of health-giving phytochemicals than just about any plant known. The plant is grown in tropical climates, like those in Polynesia, and has been used for years in Polynesian culture to treat pain, inflammation, joint problems, immune system, headaches, indigestion and other ailments. Scientific authorities have listed 23 different phytochemicals found in noni, along with five vitamins and three minerals. As research continues on the noni plant, researchers are beginning to discover even more possible benefits from the noni plant and its juice. The health benefits of this fruit are available in noni juice supplements from Nature's Youth. Nature's Youth Noni Juice contains pure noni, grown and processed in Tahiti, and natural fruit juice for flavoring.

         
    Plough or not to plough

     

    A couple of years ago, fresh from college and struggling to venture into science writing, I attended a seminar on crop biotechnology in Nairobi, Kenya. I vividly recall one guy from a multinational biotech company extol participants who included resource poor farmers, agricultural extension officers, the media, members of parliament and representatives of non-profit organizations, to consider integrating conservation tillage (CT) into Kenya’s agricultural policies. Conservation tillage, he explained, preserves soil nutrients and reduces soil erosion. As soon as he mentioned this, one participant shot up, seeking to know how weed control would be done. “Use herbicides,” the guy snapped. This ignited a highly explosive debate about the pros and cons of conservation tillage that almost derailed the seminar. In a country where farmers are religiously allegiant to traditional farming methods, conservation tillage proved hard to sell. Some in the seminar even dismissed conservation tillage as a ruse to promote the economic interests of multinational biotech companies. I, too, couldn’t resist dismissing proponents of CT as apologists for the biotech industry. Much water has passed under the bridge since then. I have come to appreciate that CT holds the key to sustainable agriculture, especially in developing countries. I must confess that I am not alone in this. Last week, for example, Rockefeller Foundation – a non profit that works with resource poor farmers in poor countries – released a report revealing that 75 percent of farmland in sub-Saharan Africa “is severely degraded and is being depleted of basic soil nutrients at an ominous rate.” The report, Agricultural Production and Soil Nutrient Mining in Africa, warns that unless farmers in sub-Saharan Africa fail to change their farming methods, food insecurity would worsen. This report is an endorsement of conservation tillage and African farmers are better advised to embrace CT. Conservation tillage is, certainly, the preferred farming method. Some would hasten to argue that conservation tillage promotes herbicide use whose impact on the environment can prove disastrous. With the emergence of herbicide tolerant genetically modified crops, farmers no longer need herbicides for weed control. And since the jury is already out on the safety of genetically modified crops – they yield high and are environment-friendly – farmers in Africa must embrace them. They bond perfectly well with conservation tillage.

         
    Popular herbal mood enhancers

     

    5 HTP, GABA and St. Johns Wort Mood Enhancers What is 5 HTP Mood Enhancer? The Griffonia Extract is rich in 5-HydroxyTryptophan (5-HTP), which comes from an African vegetable, the Griffonia simplicifolia seed, and contains 30% 5–HTP. 5-HTP is an amino acid that is a direct precursor of serotonin, an important neurotransmitter having pain soothing and relaxing effects. 5-HTP is not present in significant amounts in a typical diet. The human body manufactures 5-HTP from L-tryptophan, a natural amino acid found in most dietary proteins. However, eating food that contains L-tryptophan does not significantly increase 5-HTP levels. 5-HTP mood enhancer is the precursor to serotonin. It improves mood, anxiety and is beneficial in weight loss. 5-Hydroxytryptophan (5-HTP) is an amino acid that is the intermediate step between tryptophan and the important brain chemical serotonin. There is a massive amount of evidence that suggests that low serotonin levels are a common consequence of modern living. The lifestyle and dietary practices of many people living in this stress-filled era results in lowered levels of serotonin within the brain. Read more about 5 HTP Mood Enhancer supplements, click here. What is GABA? A non-essential amino acid found mainly in the human brain and eyes. It is considered an inhibitory neurotransmitter, which means it regulates brain and nerve cell activity by inhibiting the number of neurons firing in the brain. GABA is referred to as the "brain's natural calming agent". By inhibiting over-stimulation of the brain, GABA may help promote relaxation and ease nervous tension. GABA or gamma-aminobutyric acid, discovered in 1950, is the most important and widespread inhibitory neurotransmitter in the brain. Excitation in the brain must be balanced with inhibition. Too much excitation can lead to restlessness, irritability, insomnia, and even seizures. GABA is able to induce relaxation, analgesia, and sleep. Barbiturates and benzodiazepines are known to stimulate GABA receptors, and hence induce relaxation. Several neurological disorders, such as epilepsy, sleep disorders, and Parkinson’s disease are affected by this neurotransmitter. What is St Johns Wort Mood Enhancer? Extracts of Hypericum perforatum L. (St John's wort) are now successfully competing for status as a standard antidepressant therapy. Because of this, great effort has been devoted to identifying the active antidepressant compounds in the extract. From a phytochemical point of view, St John's wort is one of the best-investigated medicinal plants. Researchers in Europe have studied St John's Wort for decades. They discovered a combination of elements in the plant, foremost of which is "hypericin", react with specific chemicals in the brain to temper emotional discomfort, lift depression, and calm the nerves. Working very much like the common synthetic prescription antidepressants (maprotiline hydrochloride and imipramine), natural extracts from St. John's Wort have shown to relax and soothe the psyche with minimal side effects.

         
    Potential diet killer food high in carbohydrates

     

    When it comes to maximizing your energy levels, carbohydrates are the best "go" food around. Think of carbohydrates as gas in your fuel tank. If you don't provide yourself with carbohydrates throughout the day, you simply won't have the energy to function. Now this would be a shame for new moms who definitely don't have much of an energy reserve and who have one or more little kids relying on them for just about everything. Everything we eat is made up of some combination of protein, fat, and carbohydrate. Simple sugars, like table sugar, starches, like pasta, and fibre, like oat bran, are types of dietary carbohydrates. All carbohydrates deliver four calories per gram. Something to digest: All carbohydrates are not bad! Carbohydrates are vital because they provide the body with the energy it needs to support daily activities-from breathing and digestion to thinking and exercise. Consuming whole grain and high fibre carbohydrates, including fruits, veggies, dried beans, and whole grain cereals, breads and crackers will make you feel satisfied for longer periods of time than foods high in refined sugar and low in fibre (i. e. cakes, cookies, sugary candy, etc.). Foods high in fibre expand in your digestive tract making you feel full. To visualize how fibre can expand, put a piece of whole grain or bran cereal in a bowl with a little water then watch it swell to two to three times its original size. This makes it very clear how fibre can help make us feel fuller. Why do people count carbs? In general, carbohydrates cause blood sugar levels to rise quickly while fat and protein cause blood sugar to rise more slowly. In response to a rise in blood sugar, the body releases insulin, the hormone required to bring blood sugar into cells or fat tissue. If one eats excessive amounts of carbohydrates, the insulin cycle can become imbalanced, resulting in continually raised insulin levels. High insulin levels have been associated with obesity as well as increased risk for heart disease and blood sugar imbalances. Controlled carb diets may promote a gradual rise and fall of insulin and are therefore more satiating. In high protein/controlled carb diets, it is thought that weight loss occurs through consumption of fewer calories resulting from increased satiety. Weight loss also occurs because very low carb intake triggers a condition called ketosis, which forces the body to burn fat stores, but ketosis can be unhealthy if continued for a long period of time. The glycemic index measures how quickly a carbohydrate digests, enters the bloodstream, and raises blood sugar levels. High glycemic index foods, such as refined flours and high sugar beverages, are quickly digested, causing a rapid rise in blood sugar and insulin levels. Such effects have been linked to diabetes, overeating, and obesity. Low glycemic index foods, in general, foods high in fibre and protein, contribute to a steadier blood sugar level and have been shown to lower cholesterol levels and decrease the risk of diabetes. Many controlled carb diets recommend eating low glycemic index foods, such as beans, dairy products, fruits, and vegetables. Keep in mind that the glycemic index of a food may be balanced in the context of a meal where several foods of varying glycemic levels are consumed. Remember, many theories exist about what constitutes a "perfect" diet. We believe a good foundation for any diet consists of a mix of fresh, minimally processed foods from all food groups, including: lean proteins; fresh fruits and vegetables; whole grain-based breads, cereals, and pastas; and heart-healthy fats such as olive oil, nuts, and avocado. And, just as important, a good diet contains delicious foods you enjoy and is one that you can maintain as an ongoing lifestyle choice

         
    Power snacks

     

    Do you start to drag in the middle of the day, or need a snack to get you through the evening? Try these power snacks for a quick pick me up, that’s good for you, too. Mixed Nuts – Nuts are an excellent source of Vitamin E, which is good news for your heart. They are high in good fats that offer a great boost of energy. Just be careful not to eat too many, as they are high in calories, too. Aim for about a ј cup. Raisins – Raisins are cholesterol-free, low in sodium, and totally fat-free. They provide many necessary vitamins and minerals, including iron, potassium, calcium, and certain B vitamins. They are a good source of fiber and rich in antioxidants. They are also easily digested, for quick energy. A ј cup of sun dried raisins is about 130 calories, and the perfects portion for a snack. Try mixing raisins, mixed nuts, and a few other foods such as cheerios for a great take-along. Milk – Milk contains 9 essential nutrients, including calcium, vitamins A, D, and B12, protein, potassium, riboflavin, niacin, and phosphorus. This powerful package of nutrients does more than just build strong bones. 8 ounces of low-fat chocolate milk will give you the sugar you need for energy, and the protein to sustain it. Yogurt – Yogurt is an outstanding source of protein, calcium, potassium, phosphorus, vitamins B6, B12, niacin, and folic acid. It contains just as much potassium as a banana does. This special dairy product contains a lot of friendly bacteria that benefit your health tremendously. Fruit – Go for fruits that are high in natural sugar, without the fat. Grapes, bananas, cantaloupe, and watermelon are all good choices. These fruits supply the burst of energy you need without the fat you don’t need. Cut up some pieces of fruit to add to your yogurt for a nutritiously packed afternoon goody. Mix up your snacks a bit, so that you never get bored. Try new fruits, yogurts, and nuts often. Try out different power snacks together to reap the benefits of a diverse diet. You can truly treat yourself without feeling sinful!

         
    Powerful health weapon can increase your energy

     

    By the time you finish reading this article, you'll possess a powerful weapon in your fight against chronic tiredness and other health problems. This potent weapon is not new. It's well known by many health experts. So what is this key resource to help you enjoy better health? It's making your own fresh fruit and vegetable juices. When you juice fruits and vegetables, you make delicious drinks that will contribute to increased energy and enhanced health. Why is juicing so effective? Here's how this wonderful health weapon works: juices are absorbed almost immediately into your body, thus supplying needed vitamins and minerals. Cooking vegetables removes a lot of their nutritional value, but juicing saves these vitamins and minerals. So you get mega-doses of vitamins and minerals. Let's say you make a carrot-apple drink from one apple and four carrots. Imagine sitting down and eating all those at one time in their original state! But you get the vitamins and minerals from the fruit and vegetables in their juice and it's living! That's because the vitamins and minerals have not been destroyed by the pasteurization process used to make juice sold in stores. How do you get the maximum health return from juicing? Start your day right by drinking freshly-made juice. It's wise to drink it before you eat and then wait about ten minutes (before eating the rest of your breakfast) to give your body a headstart as it absorbs the life-giving fluid into your bloodstream. Don't let the juice sit around, but drink it within minutes of making it to retain those precious vitamins and minerals. You can also add to your fiber intake by using the pulp in muffins and bread. Just add the pulp of your favorite fruits and vegetables to your recipe and you'll have a moist taste-bud pleasing treat! How are fruits and vegetables prepared for juicing? First wash them. Cut out any bad spots that you wouldn't want to eat. You usually don't need to peel fruits and vegetables. What are some popular juice recipes? 1. Carrot Juice Carrots are a favorite for juicing purposes. Put them through your juicer one at a time and don't peel them. Carrot drinks taste great all by themselves, but you can also use them as a base for other fruits and vegetables too. Carrots and apples taste wonderful together. Children love this combination taste treat! 2. Celery Juice Celery should be cut into 3-4 inch sections and fed into your machine at a steady pace. 3. Fresh Apple Drink Just cut the apples into pieces that will fit into the feeding chamber. You don't need to core them, although you might want to do so. 4. Melon Thirst Quencher You'll need to remove the rinds but not the seeds. Most varieties of melons are great for juicing. 5bo Drink Add all different kinds of vegetables together, including tomatoes. It's fun to experiment! But don't put in vegetables or fruit that you don't like to eat because your beverage won't taste good to you. What kinds of juicers are available? 1. Centrifugal-ejection machines These are good for most uses. 2. Low-speed masticating juicers These do a better job juicing spinach and wheatgrass. 3. Twin gear juicers These machines work in two stages. First the fruits and vegetables are crushed and then the juice is pressed out. You get a higher quality drink because of this process, but twin gear machines are slower than the other juicers. 4. Citrus juicers If you're just squeezing lemons, oranges and grapefruit, this is the one for you. The better the machine, the longer the warranty. The inexpensive juicers aren't made to withstand daily use. A powerful motor extracts juice faster with less strain. Centrifugal juicers should have a motor rating of at least 450-watts. Machines that use a slow, grinding motor speed (masticating and double-auger models) don't need as much wattage. If making your own energy-packed juice isn't in your arsenal of health weapons yet, it should be. Step up your energy to a much higher level by juicing your way to vibrant health!

         
    Prepare healthy meals in minutes

     

    Obesity is one of the most talked about health issues today. Since 1980, overweight rates have doubled among adults and children and tripled among adolescents, according to the Centers for Disease Control and Prevention. Regular exercise and good nutrition are at the heart of staying healthy, reducing the risk of heart disease, diabetes and obesity. But eating right can be a challenge in today's fast-paced world. With a bit of creativity and professional-style equipment, preparing healthy, delicious food is faster and easier than it may seem. Here are tips for using blenders in the Vita-Mix Professional Series to easily create flavorful, nutritious meals and snacks: * Fresh fruits are an essential part of a healthy diet, and they're easy to incorporate into your daily routine. Make a fresh fruit smoothie for breakfast instead of a sweet roll, or try a smoothie for an evening snack instead of ice cream, cookies or chips. * Soup made with fresh ingredients can make a light but satisfying entrйe. Using a commercial-grade blender, you can create a variety of recipes in minutes - from a heart-healthy tomato soup to a delicious squash soup - and add more vegetables to your diet. * The USDA food pyramid recommends 5 to 8 ounces of grains per day, with an emphasis on whole grains. The Vita-Mix Professional Series cracks whole grains into flour for creating delicious cereals, pancakes and healthy homemade breads. * With childhood obesity a growing concern, parents can prepare baby food at home using fresh, flavorful and healthy ingredients. When you make it yourself, you know exactly what is in it. * Offer fresh and healthy appetizer options at a party. Salsa or red pepper hummus on summer squash rounds are tasty ways to celebrate any occasion.

         
    Prescription hgh

     

    : There are many users of prescription HGH formulas as the reasons for undergoing hormone therapy is wide and varied. The most common use of prescription HGH, especially when it was first launched, almost two decades ago, was for the treatment of conditions in children, such as stunted growth, to help reduce excess body fat and encourage weight loss (treatment of obesity, whatever the cause) and for reversing the signs of early aging due to the reduced production of naturally occurring HGH. Scope of use of prescription HGH: beyond the realm of bodybuilding, delayed growth in children and a miracle cure for dismissing wrinkles Prescription HGH has grown tremendously in the scope and use of the various aspects it helps treat today: combating premature aging, converting body fats to lean muscle, adding bulk where needed and inches to shorter statures are pertinent issues commonly associated within the realm of prescription HGH. With the beauty industry growing manifold and younger persons opting for skin care measures to prevent anti-aging even as 60+seniors push their way to higher endurance levels and enhanced physical appearance concerns with as much gusto as younger counterparts keen to make the most of energy boosters, there is more and more scientific support coming into the area of prescription HGH as well as non-prescription and lower potency options for HGH releasers. While aesthetics of anti-aging benefits as proffered by regular and controlled use of prescription HGH are high in demand of beauty conscious persons, there are no less medical concerns being aired as to whether these demands are justifiable simply because people have the money to pay for the expensive prescription HGH as opposed to the medical fraternity that needs it more to treat extreme cases of obesity, stunted growth and beat unusually high stress levels, common eruptions of a competitive world today. The fact remains, as ugly as it sounds, the truth about prescription HGH being available in counterfeit form has brought the whole matter under a cloud and few are eager to try it out without initially consulting a medical expert, who will in turn, only recommend it for severe obesity or stunted growth problems, when coupled with surgery or another intervention to reduce side-effects. Is prescription HGH only meant for children? Learning about who can benefit from prescription HGH Yes, prescription HGH prescription was essentially meant for under-developed children who needed a growth boost, but over the years, the market for this synthetically manufactured growth enhancer has also grown to accommodate needs from other sectors. This is simply because growth hormone deficiencies do not just affect children; it can happen to adults too. The hormone, HGH, reduces in production level after adulthood and this reduced HGH level can significantly impact adults because it is critical to health issues like tissue repair, healing, muscle growth, bone strength, brain function, physical and mental health, energy and metabolism balancing; here is where prescription HGH plays a positive and almost life-changing role in helping to accelerate HGH production levels in the body. Thus, even the body's ability to produce HGH declines, say beyond the age of 35 or 40, many doctors recommend prescription HGH for patients whose IGF-1 levels are below 200 since this low level is indicative of HGH deficiency and diagnosis most likely would reveal AGHD, or Adult Growth Hormone Deficiency. Post 1996, the FDA's approval of recombinant human growth hormone for use in adult patients has come through and now prescription HGH prescription is extensively and safely used for treating deficient adults. This Article is Originally Published here: Prescription HGH( advice-hgh/prescription-hgh. html)

         
     
         
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