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    Shopping for health

     

    Like many teens, my sons read the cereal box panels at breakfast. A few weeks ago, they noticed the health claims on our Whole Grain Total cereal box and asked me what they meant. You may be wondering the same thing. Health claims on food packages help people shop for foods that are linked with prevention of certain diseases. "Several approved health claims pertaining to the health benefits of whole grains will help consumers make wise food choices," says Kathleen Zelman, M. P.H., R. D., director of nutrition for WebMD Health. • Grain products, fruits, and vegetables may lower cancer risk when they are included in a low-fat diet. A diet that is high in fat increases risk of developing certain types of cancer. • Diets that are low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease. Oats are a good grain source of soluble fiber. • Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and some cancers. This health claim specifies that benefits come from eating whole grain foods rather than all grain foods. Ms. Zelman points out that while a health claim about foods with calcium and bone health does not mention grains, "a breakfast of whole grain cereal with low-fat milk and fresh fruit is an ideal way to start the day because fortified cereal and milk provide calcium, along with protein and a whole host of vitamins, minerals and fiber to meet your nutritional needs and keep you feeling full all morning." The 2005 Dietary Guidelines and MyPyramid food guidance system emphasize the importance of eating whole grain foods. They recommend including at least three servings a day of whole grains in place of processed grain foods. Health claims can help you find all-important whole grain foods. Mindy Hermann Note to Editors: This is Series V-17 of 26.

         
    Should a kid start dieting

     

    A “diet”, strictly speaking, refers to a certain collection of food that a person chooses to consume. In this sense, we can consider everyone to be on a diet. But the accepted connotation of the term “diet” today, is a collection of food that is meant to help a person lose weight. This diet is closely linked to the amount of calories that a person deposits in his body. The basic idea is this: if a person eats less calories than his body uses, he will become thinner; and if the body eats more calories than what his body manages to use, he will become fat. Growing fat is so un-cool that many adults and kids would want to diet. They worry about the measurements of certain body parts but they forget about what genetics have given them. You see, not everyone has a perfect body. In fact, many artists (who study the human figure) tend to believe that the majority of the people in this world have imperfect bodies. Some are born with large frames or big bones and some are born with smaller frames. This is why a friend who is not really fat may look bigger than others simply because of his bone structure. Adults may go on diet, but kids should avoid weight loss diets. The sole reason is that kids are still growing and developing. Certain stages of your growth will make you grow “fat” and this is normal. What kids need are a variety of foods that will supply all the needed vitamins, minerals, proteins, and carbohydrates. Skipping meals and eating a lettuce-only meals would mean that you are supplying less nutrients to your body and you may get sick or your growth would be stunted. You may even develop serious conditions such as anorexia nervosa or bulimia nervosa. Anorexic people cannot tolerate any food. Each time they put food in their stomach, the body reacts and vomits the food. Anorexic people are dangerously thin because they are already starving. Bulimic people, on the other hand, deliberately throw up the food they have eaten. If you’re a kid and think that you are fat, just become more active. Join physical sports. Jog or run, instead of walking towards home or to school. What you are trying to do is to burn more calories. Okay, some kids may appear too fat that it is no longer healthy. But drastic dieting won’t help. What parents need to do is to consult a doctor. The doctor can give the proper advise on how the gain weight at a slower pace, without risking the kid’s health. Kids should forget about weight loss diets. They should focus on becoming healthier and stronger.

         
    Should we avoid carbs

     

    Very complex carbs (dietary fiber) also have a very complicated molecular structure, and also are resistant to most digestive enzymes produced by the human body. As a result, they cannot be broken down into glucose or other nutrients at all. This is why fiber transits the intestinal tract largely undigested. This has a knock-on effect on the speed of digestion of other carbs around them. For example, where certain starches are "protected" by indigestible fibrous wrapping, the enzymes cannot get to grips with the starch as fast as normal. Also, the presence of soluble fiber in the stomach and intestine typically creates a viscous mass of digesting-food in which carbs and enzymes take longer to mix. Result? Carb digestion slows down. As we have seen, because the human body runs on glucose all carbs are converted into glucose in the digestive tract. The glucose then enters the bloodstream and thus contributes to a rise in "blood-glucose". Blood Glucose Must be Kept Within Limits A very high level of glucose in the blood is toxic, while a very low level is detrimental to bodily functions. Therefore the body has a system to regulate the amount of glucose in the bloodstream to ensure that it remains balanced within safe parameters. This glucose balancing system depends upon two mechanisms: hunger and insulin. Low Blood Glucose Triggers Hunger If blood-sugar levels drop, the brain causes us to feel hungry. Result? We eat food that is then converted into glucose and our blood glucose levels rise. If we don't eat and blood-glucose levels fall too low, we trigger the condition known as hypoglycemia. If we eat a diet that contains too many high GI carbs (carbs that are rapidly converted into blood glucose) we force our body to respond by releasing equally large amounts of insulin into our bloodstream to cope with the glucose. Over time this excessively high level of insulin can cause the "insulin-receptors" in our cells to become less sensitive to insulin. The hunger-or-insulin see-saw mechanism works well, provided that we don't eat too many high glycemic index (GI) carbs that are rapidly converted into glucose. When this happens, when a LARGE amount of glucose enters the bloodstream (called a "sugar spike"), the system responds by releasing a LARGE quantity of insulin. (It thinks we've eaten a huge amount of food.) The amount of insulin is so large that not only does it disperse the food-glucose we have just eaten, it disperses a lot more. Result? Our blood glucose falls too low. So, within a short time (about 2-3 hours) the brain tells us to feel hungry and we recommence eating. This rapid rise and fall in blood glucose, caused by excess production of insulin, is not good for our health or our eating habits.

         
    Should you supplement your diet with glyconutrients

     

    What are nutritional supplements? They are natural "medicines" that help us add essential nutrients to our bodies that we are not getting from the food we eat. Many supplements are not what they are meant to be and are just a waste of money. However some are good and really do what they say they will. Ambrotose is one of these nutritional supplements that does live up to its promise. Why do we need glyconutritional supplements? Our food does not supply all the necessary Glyconutrients needed to keep our bodies healthy. Before the age of technology when we grew our crops “naturally” there were far more nutrients in our food, especially Glyconutrients. These vital substances have many uses but one of the most important is their role in the functioning of the immune system. What are Glyconutrients and why do we need them? What are Glyconutrients? Briefly they are a set of 8 saccharides, which are vital to our health and well-being. • Mannose • Glucose • Galactose • Xylose • Fucose (not fructose) • N-acetylglucosamine • N-acetylneuramic acid • N-acetylgalactosamine When present in the body they are found sticking with the glycoform fibers covering our cells. They play an important role in our cells communication. Because of “green” harvests environmental changes in the soil and processing of our food we are not getting enough of these saccharides. How lack of Glyconutrients affects our heath: This has resulted in the deterioration of our health. When we have less of these vital nutrients our immune system does not function as well. This makes us venerable to attacks by disease and toxins. This in turn leads to a decline in our health. Many more diseases are being discovered now. This is partly due to medical technology but also a direct result of the fact we have more diseases and health problems than our ancestors. Many of these diseases stem from the lack of Glyconutrients in our bodies. So what does Ambrotose do for me? For all these reasons we can improve our health by adding these nutrients to our diet. Ambrotose has all these important Glyconutrients that our body needs. Ambrotose is the result of extensive scientific research over the past 12+ years. This research is known as Glycobiology. For many years scientists did not put very much importance on these nutrients but now they have discovered their vital role in the human body. From this intensive research Ambrotose was born. When you supplement your diet with Ambrotose you are essentially providing your body with the Glyconutrients that it needs. When you do this you will help your body heal itself and encourage your body’s immune system to function properly. As you continue to take this nutritional supplement you will notice a distinct change in your health. You will be feeling more vibrant, have more energy and plus you will not be so prone to diseases and infections. As your overall health increases you will have more energy to enjoy your life to the fullest. Note: Glyconutrients nor Ambrotose are not intended to heal, treat, or cure any disease.

         
    Shrimp egg lovers take heart . . . gurus say they re low in fat and good for you.

     

    Well conducted studies now show that low-fat shrimp and eggs, substituted for fatty foods, do not raise blood cholestero and are not a major contributor to heart disease. A study published in the American Journal of Clinical Nutrition says despite all that colesterol, shrimp is perfectly good for you. This is no longer a health concern, because shrimp is low-fat with a rich content of highly unsaturated fatty acids, which lead to the formation of high-density lipids (HDL), commonly known as "good cholesterol". Consuming shrimp may actually lower blood cholesterols. So here's a great shrimp dish I make quite often. the original recipe came out of an old Weight Watcher cookbook, but as always (something I learned from my Grandma) I usually throw in a few extras to make it taste better and substitute some ingredients, but it's still healthy cooking. I lost 40 lbs. on these recipes even with additions. Here's a tip I would like to pass on about fish. I always soak it in milk before cooking; it seems to take away any bad fishy taste. Shrimp in Spicy Mustard Sauce 12 oz. shrimp, peeled, deveined 2/3 cup fat free 1/2 & 1/2, or substitute evaporated skim, regular skim or low-fat milk or soy milk 2 tablespoons Dijon mustard 1/2 teaspoon curry powder 1/4 teaspoon cumin 1/4 teaspoon black pepper 1 teaspoon lemon juice 1/2 teaspoon chicken bullion powder or 1 cube 1 tablespoon olive oil 1/2 onion, minced 4 garlic cloves, minced parsley and parmesan cheese for garnish (optional) Shell & devein shrimp, set aside. In 1-cup liquid measure, combine milk, mustard and seasonings, set aside (If you are using milk, instead of the 1/2 & 1/2, mix some of the milk with a tablespoon of cornstarch and add to sauce at end to thicken). In an 8 or 9 inch skillet, heat oil over medium-high heat; add onions, garlic and shrimp, stir constantly until shrimp just turns pink, 2 to 3 minutes. Pour milk mixture into skillet, cook, stirring constantly until mixture comes to a boil. Reduce heat to low, (add cornstarch mixture if using), let simmer until slightly thickened, 1 or 2 minutes. Using a slotted spoon, remove shrimp to serving platter, set aside. Increase heat to medium-high, continue cooking sauce until mixture is reduced by half, about 5 minutes. Pour sauce over shrimp and sprinkle with parsley and parmesan cheese. Makes 2 servings This is great served over noodles or rice. Hope you enjoy your shrimp!

         
    Simple food diet nutrition remedies for common health ailments

     

    You are what you eat is a simple, time tested adage that still holds true today. There are non-medical remedies that can help with many of today’s most common illnesses and conditions. In fact, making simple changes to your food diet to cure your common cold, acne or constipation problems is a much better choice than resorting to drugs. For one, natural food and diet remedies most often do not give you harmful side-effects that western allopathic medicine can bring. Here are some health ailments that can be easily treated with a simple food and diet remedy: Allergies. More Americans suffer from allergies than ever before. Perhaps the best remedy for allergies is drinking at least 8 glasses of water a day. Garlic and cayenne pepper have been used for years, and a good intestinal cleansing has been shown to provide relief. Almonds and walnuts, as well as sunflower seeds, reduce symptoms, and make sure that you are taking a multi-vitamin with the recommended doses of vitamins C, A, E and zinc. Acne. Acne in both teens and adults is also becoming more and more common. There are many natural dietary changes that you can make to help clear up your skin. First, drink water. It flushes out the impurities. Soy protein helps, as does increasing your consumption of whole grains, fresh fruits and root vegetables. Have three servings of oily fish weekly and add some cold pressed seed oil daily. Constipation. To help constipation, increase your intake of folic acid. Apple pectin can help relieve constipation and add fiber to your diet. Try drinking some ginger tea or yerba mate in tea form. Cod liver oil is a tried and true, but hard to swallow, remedy. Warm dandelion tea also helps. Stress. Holy basil, also known as Tulsi, has been used to relieve stress and normalize cortical levels. Limiting caffeine can help the body to reduce the level of adrenaline. When you’re particularly stressed out, eat carbohydrates and fresh vegetables. They help the body release serotonin which produce a feeling of well-being. Cancer. Consuming the trace elements that are plentiful in seafood has been shown to help cancer patients. Broccoli, mustard greens, cabbage and turnips have been recently touted as not only preventative maintenance but perhaps even cures for different types of cancers. Limit your fats. Help your body cure itself by trying some of these simple food and diet changes. By also including them in your regular diet, you also help in the prevention of these health problems and to build a strong immune system.

         
    Six simply ways to eat more heathily

     

    : With so much 'diet advice' around today it is little wonder if you feel somewhat confused. Whether you are wanting to lose weight, maintain your weight or help your family eat more healthfully....these six, simple ideas will help you to eat more heathfully. 1. Stay away from the inside aisles. When you grocery shop, fill up your trolley from the aisles around the outside the perimeter of the store. This is where the fresh fruit, vegetables and fresh foods are kept. 2. Eat small amounts frequently Don't allow yourself to get hungry. Keep your appetite in control with smaller meals and healthy snacks in between. 3. Keep close to nature Fresh is best and generally much better for you than pre-packaged. For example, a fresh potato baked in its jacket is more healthy than pre-packaged "potato au gratin". 4. Experiment and use spices Get used to cooking with a wide variety of spices. It's possible to get fabulous flavor with spices without adding high calorie fats and oils. 5. Read "fat free" labels carefully Many "fat free" items contain additional carbohydrates in the form of sugar or fructose to compensate for reduced flavor and can do more to add to your weight than the "full strength" product. 6. Use low fat dairy products For adults, much healthier as low fat dairy products have the nutrients without the extra fat. (c) Copyright Kim Beardsmore

         
    Sleep nutrition and exercise

     

    While some of us think that sleep is a total waste of time and is only necessary so we do not collapse, this is a mistake. Some of the latest researches inform us that sleeping less than six hours a day can cause diabetes. The researchers seem to think that lack of sleep affects a certain hormone that is responsible for depressing the appetite. What happens as a result of a diminished sleep is that the organism produces less of this hormone, hence – there is no stopping of our desire for food. Bad sleeping habits would thus make you eat more, gain overweight and would increase the sugar level in your blood. Once you begin eating in weird hours, your nutrition is in danger. No diet would be able to restrain you. Professionals suggest that one should sleep between six to eight hours a day. Good healthy sleep would not only make you feel better, but will in fact do you better. It is important to try and go to sleep at the same time, so your body would learn to function in a certain regime. Also, prevent yourself from having large meals before rest time and know the health effects of caffeine. Caffeine puts me to sleep actually better than anything, yet I try to consume it as less as possible. You all know the heavy feeling in the stomach when eating just before bedtime. Our body often times knows what’s good and what’s bad for us, all we have to do is listen to it. What one can do before going to bed is a little exercise: I do not mean jogging for an hour, although it would of course be profitable, I mean spending about 20 minutes on stretching out and the like. Try and make a habit of it and also of getting a good night rest; our body is also a kind of a machine – treat it well and it will serve you good. Have a goodnight everybody!

         
    Sources of vitamins when a is what you need

     

    Of the vitamins necessary for a healthy life, Vitamin A is one that’s often overlooked. You seldom hear anyone touting the positive effects of Vitamin A, but it is one of the most necessary vitamins for proper growth and development. In addition, Vitamin A is also necessary for the proper function of the reproductive organs and the immune system. Children who are deprived of Vitamin A at an early age may experience severe health problems related to an underdeveloped immune system. One positive point of Vitamin A that is often overlooked is the maintenance of healthy skin and hair. That means that a person who isn’t getting sufficient amounts of Vitamin A is likely to have a more difficult time keeping hair and skin looking healthy, vital and young. So why is it that we hear so little about Vitamin A? Part of the reason may be that most people get enough of this vitamin without any supplementation. Since there’s little need to “push” extra Vitamin A in a normal, healthy daily food intake, there’s little focus on Vitamin A and more on those vitamins that most people lack in their daily diets. Vitamin A is also called Retinol. One of the most common ways to determine whether a particular food is rich in Vitamin A is the color. Orange-colored foods are typically good sources of this vitamin. Cantaloupes, carrots and sweet potato are among the more common sources. If you’re a woman and you eat a half-cup of sweet potato, you’ll have consumed two times the daily requirement of Vitamin A. It’s important to note that the requirements for men are slightly higher than the requirements for women, but a half-cup of sweet potato also provides more than one and a half times the daily requirement for men. Some other good orange-colored sources of Vitamin A are red bell peppers, oranges and papaya. Other sources are kale, milk, eggs, broccoli and tomatoes. Raw foods are more viable sources of Vitamin A though some of this valuable vitamin is retained through processing and cooking. If you’re looking for ways to round out your daily intake of particular vitamins, you should pay attention to the foods you’re eating that are sources of Vitamin A. As a general rule, you can rest assured that it’s very simple for most people to include sufficient natural sources of this vitamin. Cereals are often fortified with various vitamins and this may be another good source of Vitamin A.

         
    Soy much news

     

    Since their introduction to North America in the 1930s, soybeans have slowly but surely made their way into our lives and our stomachs. However, scientists still work to uncover the mysteries of this king of legumes. The recent months have been marked by many new studies about soy, so many that it can be difficult to keep up. A recognition that soy is not a magical cure for all ailments has become more common. At the same time, new benefits of the bean are being discovered. Here is a summary of the latest findings on soy: - In April, teams from Johns Hopkins University and Georgetown University looked at 18 different studies of the link between soy and breast cancer. They found an overall 14% reduction in breast cancer risk in women who ate soy. However, they noted that to maximize such benefits, it is important to consume actual soy products rather than soy supplements. They also pointed out that the reduction in breast cancer may be due to healthy living habits that often go along with eating soy. - In January, the American Heart Association expressed uncertainly about the connection between soy and cholesterol. However, in June, a new study linked daidzein, a compound found in soy, to reductions in “bad” cholesterol as well as total cholesterol levels. The University of Pittsburgh team studied close to 500 women at risk of heart disease. - Another recent study published in “Fertility and Sterility” indicated that soy isoflavones (found in most soy products) improve the cognitive function and mood of postmenopausal women. According to the study, the isoflavones act as a replacement for oestrogen and act to relieve the psychological disturbances often associated with menopause. - In July, a new study from China determined that high consumption of soy isoflavones reduced bone loss in postmenopausal women. Sun Yat-sen University recruited 90 early-postmenopausal women, who were then given daily soy supplements. After 6 months, the women who had taken the highest doses showed the smallest decrease in bone density, especially in areas of the neck and spine. For more news about soy, go to soy sites such as talksoy or search news directories such as Yahoo! News. You can also visit the “Benefits of Soy” and “News” pages of betterfoods. ca.

         
    Speaking of diets talk to the hand

     

    Forget measuring cups, clunky scales and painful pinches with that body fat caliper. What if a tool to better health were right there in front of you? According to one nutritional expert, you need look no farther than the palm of your hand. "Most Americans are tired of decoding nutrition. It is easy to eat healthfully when you have the right information and nutritious foods at your fingertips, literally," explains nutritionist Nancy Bennett, MS, RD, CDE. "The hand is a very convenient tool for guiding portion sizes." From pinky to fist, each person's hand is proportional to his or her overall size and body makeup, making it a go-anywhere guide for better portion sizes. Here are a few "handy" tips: • Fist (1/2 cup): Use your fist to judge one recommended serving of cooked pasta. • Thumb (1 tsp): Use the tip of your thumb to measure a pat of butter. Use the length from the knuckle of your thumb to its tip to judge a serving of salad dressing. • Palm (3 oz): Use your palm to judge a recommended serving size of lean protein. Evidence shows that chicken contains less saturated fat than beef, lamb or pork and experts agree that it makes a great protein staple. • Open Hand: Use your open hand to judge the amount of space on your plate for fruits and vegetables. • Fingers: Hold three fingers together and imagine a bundle of French fries; that would be the best-case portion scenario (and 150 calories) if you do choose to indulge. • Measure Your Grip: Take hold of a petite, white wine glass (nongoblet) and pour wine, leaving an inch-or roughly two finger widths-empty at the top of the glass. This should be about 5 oz of wine, the recommended portion for red wine (a "superfood"), or about 150 calories. How to create the correct plate of food at home? "Using your hand as your guide, start with lean protein, like a grilled chicken breast," suggests Bennett, a nutritionist for Foster Farms, considered the West Coast's leading poultry producer. "Serve the chicken alongside whole grain pasta and fresh steamed vegetables, or even a fresh fruit salad."

         
    Stick to your calorie budget with holiday superfoods

     

    For those on a calorie budget, the holiday season can seem like a dietary minefield. Cookie platters, office parties, holiday buffets - how to survive without going up a size? Trade fattening, empty-calorie treats for "holiday superfoods" - traditional seasonal offerings that are low in calories and packed with nutrients. Most holiday superfoods are also high in fiber to fill you up, making it easier to resist temptation. * Sweet potatoes: This holiday superfood has a beta-carotene content that is off-the-charts - providing 377 percent of your daily vitamin A needs per 103-calorie serving. In addition to promoting eye health, some research shows beta-carotene may help prevent cancer both by neutralizing free radicals and by promoting communication between cells. * Brussels sprouts: A top source of glucosinolates, "indirect" antioxidants activate the body's own natural detoxification systems. Brussels sprouts also contain other phytonutrients, like indole-3-carbinol, which helps protect against breast cancer. Containing just 36 calories, one serving of four brussels sprouts provides 100 percent of your daily vitamin C. This promotes skin cell turnover and collagen formation, helping to enhance your "holiday glow." * Cranberries. At just 44 calories per cup, cranberries are high in fiber and help lower levels of LDL ("bad") cholesterol and may even help boost levels of HDL ("good") cholesterol. According to the U. S. Department of Agriculture, cranberries rank sixth in total antioxidant capacity (the amount of antioxidants in a serving) out of more than 100 commonly consumed foods. Cranberries also supply procyanidin, a phytonutrient that protects against urinary tract infections. * Baked apples: Three different varieties of apples - Red Delicious, Granny Smith and Gala - made it into the top 20 of the USDA's antioxidant capacity ranking. In fact, apples provide the main supply of polyphenols - powerful antioxidants that may help inhibit cancer cell proliferation and prevent the oxidation of LDL cholesterol - in the American diet. Fiber content also contributes to apples' cholesterol-lowering effect. One medium apple contains 80 calories. * Pumpkin: In addition to serving as an excellent source of eye-healthy vitamin A, pumpkin also serves as a top source of alpha-carotene, an antioxidant linked to lower lung cancer risk in several studies. Beta-cryptoxanthin, another pumpkin carotenoid, was also found to have potentially protective benefits against lung cancer in a recent research review by the Harvard School of Public Health. One cup of pumpkin, sliced into cubes, contains 30 calories. * Pecans: Though usually overshadowed by nut headliners like almonds and walnuts, pecans actually come out on top in terms of antioxidant activity. Like other nuts, pecans contain healthy mono - and polyunsaturated fats, which may contribute to their heart health benefits. But pecans are unique in their high amounts of naturally occurring gamma tocopherol - a unique form of vitamin E that may promote prostate and intestinal health. But don't go overboard. Pecans, like all nuts, are high in calories, containing 196 calories per ounce. During meal preparation, don't negate the health benefits of superfoods by drowning them in butter. You can cut fat content by partially substituting with applesauce or pureed plums. Put a brake on the gravy train by letting fat congeal in the fridge, skimming it off then reheating the rest before serving. You can also turn stuffing into a health food by adding extra onions (a top source of an anti-Alzheimer's antioxidant called quercetin), carrots, beans, wild rice or dried fruit.

         
    Stoke your body s furnace with low carbohydrate food

     

    Though there are many different low carbohydrate diet plans, they are based on the same principles. When carbohydrates (such as starches and sugars) are consumed, the body's blood sugar level rises. To counteract high blood sugar levels, the body releases insulin, which in turn increases fat storage and decreases the body's ability to burn fat. When a low carb dieter restricts carbohydrates, his or her blood sugar is only slightly raised, thus preventing excess insulin production. But many low carbohydrate dieters’ hopes are ruined by uncontrollable sweet cravings, hypoglycaemic mood swings, hunger urges and lethargy. The truth about carbohydrate is that too much carbohydrate provides too many Calories and probably also has certain negative effects on blood glucose and insulin levels. Despite this however, the body must still have a minimum amount of carbohydrate (as glucose) to stay alive. Although the brain and nervous system normally want the most glucose, these organs can get along without it in a pinch. But that's not true for certain blood cells and other types of cells. They must have a steady supply of glucose, because without it they'll quickly die. For this reason, glucose is so important that your body will begin to make the glucose it needs for these cells out of muscle protein if it doesn't get enough carbohydrate from food. But, although possible, this is a stressful emergency reaction (called ketosis), which also makes you miserable with hunger, cravings, and many other unpleasant sensations. Obviously, dieting would be much more successful if we could avoid all that. When your body runs low on any nutrient it needs to stay healthy, it naturally triggers hunger to make you go get it some more of that thing. But if you habitually eat foods that have too little of whatever it's running low on and too many Calories, you're going to get fat from this reaction. Fortunately you can lose the weight again by simply reversing the process. To do so, you learn to eat things that have lots of what your body needs but not many Calories. When you succeed at this your body has no reason to trigger hunger and food cravings even when you're eating very few Calories and it's burning excess fat (stored Calories) to make up for this. This reaction is as true for carbohydrate as it is for each of the other nutrients. If you eat too little carbohydrate, your body will trigger hunger because it needs a minimum amount of glucose every day to supply the cells that can't use anything else. If you eat too much carbohydrate, you'll get fat because too much carbohydrate has both too many Calories and the aforementioned negative effects on blood glucose and insulin levels. So how much is "enough but not too much"? That amount is probably highly variable depending on your lifestyle. A stressful "go-go" day can require a lot of carbohydrate while a relaxed day probably won't. However, most scientists put the minimum amount of carbohydrate that most people will need in the range of 50-100 grams per day (which is 200-400 Calories from carbohydrate). This is the amount that prevents your body from starting to make glucose out of muscle protein. Since most food labels list the amount of carbohydrate in the food you eat, tracking and controlling amounts is not difficult. Try to eat in the range of 400 Calories from carbohydrate per day. This will usually prevent the hunger and cravings that are triggered by too little glucose. There are several other nutrients that also trigger hunger and cravings when you get too little of them - and which must therefore also be managed similarly.

         
    Study says eating fish leads to better health

     

    Eating more fish is good for your health. That's the finding of research conducted by the Harvard Center for Risk Analysis (HCRA) at the Harvard School of Public Health. The study, "A Quantitative Analysis of the Risks and Benefits Associated with Changes in Fish Consumption," analyzed the potential impact of consumer reactions to federal advisories that warn about the effects of mercury exposure from fish. Advisories could be misinterpreted and keep people from eating fish and seafood. On average, Americans consume less than half the weekly intake of fish recommended by the federal government, in part due to fears of mercury exposure. However, the immense health benefits of fish and seafood far outweigh the minute risk of mercury contamination from commonly consumed fish. "Fish are an excellent source of omega-3 fatty acids, which may protect against coronary heart disease and stroke, and are thought to aid in the neurological development of unborn babies," said Joshua Cohen, lead author and senior research associate at HCRA. "If that information gets lost in how the public perceives this issue, then people may inappropriately curtail fish consumption and increase their risk for adverse health outcomes." Since the body cannot manufacture omega-3 fatty acids, people rely on fish to provide this essential compound. Eating less fish was also linked to a significant increase in the risk of heart disease and stroke. The study concluded that pregnant women, who are at far greater risk for mercury exposure, could increase the cognitive development benefits for their unborn child by eating the recommended servings of fish per week and choosing from a variety of fish and seafood low in mercury. The benefit from fish consumption during pregnancy could amount to an increase in IQ level for the newborn. "There is no debate within the scientific community that the fatty acids in fish are essential for human health. Study after study demonstrates that from birth to old age, omega-3 fatty acids confer important health benefits, from optimal brain function and the reduced risk of heart attack and stroke to improved eye health," said Joyce Nettleton, D. Sc., R. D., author of "Omega-3 Fatty Acids and Health." "Fish is a healthful food for people of all ages." Clear messages resulting from studies such as this encourage people to continue to enjoy fish and seafood as part of a healthy diet.

         
    Substitutes for butter

     

    Instead of Butter: Use top quality, cold pressed, extra virgin olive oil, from the first pressing, or flaxseed oil. The taste of virgin olive oil is appealing to millions of people around the world, so why not adopt it to your taste? Flaxseed oil is prized for health reasons and not for its taste. You can always compensate for that by adding spices to the appropriate dish. Let’s say you want to add a little flaxseed oil to mashed potatoes, instead of butter. You could add basil, oregano, rosemary, curry, garlic, or any other spice that agrees with your palate. You can use a little virgin olive oil on mashed potatoes with basil and roasted garlic, but it's up to the individual's own taste. At home, we use a little olive oil on toast, instead of butter. Again, you could spice it, but try to avoid salting. Depending on whose study you read, flaxseed oil contains Omega-3, Omega-6, and Omega-9 Oils. Olive oil has some Omega-6 value, but it tastes great. If you want to learn a lot more about beneficial oils, visit: math. ucsd. edu/~ebender/Health%20&% 20Nutrition/Nutrition/oil_good. html To name a few of the many conditions improved by Omega-3 Oils: High Cholesterol Levels, Prevention of Strokes and Heart Attacks, Cancer Prevention and Treatment, Multiple Sclerosis, Allergies, Angina, High Blood Pressure, Arthritis, and Asthma. To read a little more about the link between cancer prevention and Omega-3 fatty acids, please visit: seapet/EFA_cancer. htm#AICR It goes without saying any further, that omega-3 fatty acids should be boosted in most of our diets. You will notice, I did not mention, margarine as a dietary recommendation. Trans-fats are formed as a result of chemical hydrogenation. Depending upon the brand you buy, margarine may contain up to 45 percent trans-fats. "The problem with trans fatty acids is that your body doesn't know what to do with them," said Brian Olshansky, M. D., University of Iowa Health Care professor of internal medicine. Trans fatty acids (trans-fats) are linked to diabetes, high cholesterol, sudden cardiac death, obesity, and heart disease. Expect to see a warning on the labels of food containing trans-fats in the near future. New labeling for foods is expected soon, and total trans-fats contained within a product serving, will be listed. Believe it or not, at least one trans-fat, CLA (conjugated linolenic acid), is considered beneficial, but that is another story. Suffice to say, it would be wise to avoid margarine until all the research is in. At that point, the composition of margarine will probably change for the better.

         
     
         
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