health forever

Sugar Substitutes - 6 Crucial Aspects to Ensure Safe and Effective Use of Natural Sweeteners

noreply@blogger.com (Unknown) — Mon, 14 Sep 2009 11:36:00 +0000

Unlike artificial sweeteners which are created artificially, natural sweeteners are sweet foods that can be found in nature or substances extracted from natural products. They are not necessarily greatly nutritious but at least most of them provide some nutrients. Most important, they contain significantly less calories than sucrose (plain sugar) and therefore have a less negative impact on your blood sugar level. But although being healthier than sugar, even natural sweeteners are not a perfect solution and should be handled with some care.

Some popular natural sweeteners are:

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Fructose (fruit sugar)
Honey
Maple syrup
Agave nectar
Date sugar
Frozen juice concentrates
Molasses
Sucanat
Stevia
Xylitol

There are certain aspects you should consider when using natural sweeteners as sugar replacement:

1. They are no eat-as-much-as-you-like foods

Please don't get caught in the idea that because natural sweeteners contain less sugar, you can eat as much as you like. Be aware of the fact that they do contain calories, and if you consume large amounts of them you will end up eating just as much calories as you used to when using sugar. Xylitol is low caloric and Stevia also contains very little calories but you should still be careful using large amounts, as safety has not yet been established (see 6.).

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2. Choose the right dosage of your natural sweetener

Many of them are much sweeter than sugar, so you need to find out how much you must reduce the dosage. Honey for example is 20-60% sweeter than sugar, so you would need only half to a third of the sugar amount to reach the same effect of sweetness.

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3. Glycemic response - Not all natural sweeteners are the same

Even within the group of natural sweeteners you find high and low glycemic response sugars. The first ones raise the blood glucose level rather much. Examples for sweeteners with high glycemic response are honey, maple syrup, concentrated fruit juice and evaporated cane sugar (e.g. Sucanat). Fructose, Xylitol and Stevia have a low glycemic response.

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4. Nutritional value

Natural sweeteners differ in their nutritional value. Molasses and Sucanat, for example, are quite nutritious, containing vitamins, minerals and other nutrients. Maple syrup is rich in calcium. Fructose, on the other hand, has barely nutritional value. Careful: Sweeteners with high nutritional value are not necessarily the best option as they can still have a high glycemic response.

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5. Make sure to get the really healthiest version of a natural sweetener

Not all maple syrup is pure, so it's best to buy organic products. Choose unpasteurized honey, and if possible make your juice concentrates yourself instead of buying the pasteurized ones.

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6. Safety

The fact that a sweetener is natural does not guarantee it's safe to use it. Stevia, for example, is great for diabetics because of its low glycemic response, but safe extensive use for children and young adults has not yet been scientifically proven. Another natural sweetener that is generally considered to be safe is Xylitol. But it is not totally proven whether it's safe in pregnancy and breastfeeding, and especially poorly refined products may cause allergic reactions. It is advised to consult your GP first if you have any allergies, are pregnant or breastfeeding. Excessive Xylitol consumption can also cause diarrhea.

Natural sweeteners are not approved by the FDA and therefore not regulated so well, with the result that they don't have a guarantee of purity. So, always buy your products from trustworthy sources.

In a nutshell: Don't overeat on natural sweeteners, and check their characteristics before using them. If you are uncertain, consult your GP or a dietician. If you just want to cut down on sugar, maybe to lose a bit of weight, and if you limit the use you should be fine. But if you suffer from medical conditions like diabetes or obesity, you should always ask your GP which sugar substitutes are fine for you before using a product.

Bettina Berlin is a health professional specializing in healthy nutrition and quick cooking. Eating healthy and thus maintaining a healthy weight can significantly improve your health and help prevent many diseases. Is your life so hectic that preparing healthy food often seems impossible?.by bettina berlin

Top 5 Power Foods

noreply@blogger.com (Unknown) — Mon, 14 Sep 2009 11:33:00 +0000

If you have been focusing on what's wrong with your diet, it may be time to take a different approach. A recent Harvard Medical School study shows that the amount of healthy foods that you eat is more important than your weekly burger and fries tally. The more high-fiber, nutrient rich foods that you include in your diet, the less room you will have for unhealthy high-calorie foods. Keep reading to learn about the top 5 power foods that will help you lose weight, get fit and live a longer, healthier life.

1. Berries

These include strawberries, blackberries, raspberries and cranberries. Berries are packed full of antioxidants that can protect you from diseases as well as reduce your risk of several types of cancer. For maximum benefits, eat 1 serving of berries 3-4 times a week.

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2. Plain Low fat Yogurt

Low fat yogurt is an excellent source of high-quality protein, calcium and B vitamins. It can also help treat food allergies and aid digestion. The probiotic bacteria found in yogurts that contain L. acidophilus and B. bifidus crowd out disease causing bacteria and may help prevent colon cancer. To gain the maximum amount of benefits from low fat yogurt, eat 1 serving 3-5 times a week.

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3. Green Leafy Vegetables

Some excellent choices for green leafy vegetables include: Bok choy, kale, romaine lettuce, spinach, swill chard and arugula. A study performed by Cornell University found that spinach scored higher than any other vegetable for inhibiting cancer cells. Green leafy vegetables supply powerful vitamins and minerals including: magnesium, vitamin C, folic acid, vitamin K, calcium, iron and potassium. These nutrients can lower your risk of heart disease and memory loss. They also help build strong bones. Green leafy vegetables boost your fiber intake and are a good source of phytochemical lutein, which can significantly lower your risk of macular degeneration and cataract problems.

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4. Bright Orange Vegetables

The most nutrient rich bright orange vegetables include: Pumpkin, spaghetti squash, carrots, sweet potatoes and butternut squash. Orange vegetables contain beta-carotene, which helps to promote tissue and cell growth. 1 serving a day of orange vegetables is associated with a lowered risk of several types of cancer. It can also boost your immune system, which may decrease your susceptibility to colds and infections. Eating orange vegetables can also help protect your skin from sun damage.

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5. Whole Grains.

These include: Whole-wheat breads, pastas, oatmeal, brown rice and buckwheat noodles. Compared to white breads, whole-grain breads contain four and half times more fiber, five times more magnesium, four times more zinc and seven times the vitamin B. Whole-grains are full of fiber and can lower your risk of several things including: Heart disease, diabetes, hypertension and cancer. Whole-grains also help you feel full faster without packing on unnecessary extra calories. Whole-grains contain phytochemicals that can lower your risk of certain diseases. When grains are processed theses healthy phytochemicals are removed. To get the maximum benefit from whole-grains eat 5 servings per day.by hon parks

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Maca Powder - The Health Benefits of Maca Root For Sex and Endurance

noreply@blogger.com (Unknown) — Mon, 14 Sep 2009 11:24:00 +0000

Maca root has been used by the people of the Andes Mountains for hundreds of years and is also known as Peruvian ginseng. Natives of this region often cooked with it, boiled it, and even ate it in the raw form. Due to its wide assortment of health benefits it became a big part of their everyday diet.

This special powder originates from the Maca root, and contains powerful vitamins, amino acids, minerals, and phytonutrients. Delivering an assortment of health benefits Maca powder is known for its ability to help increase stamina and energy levels. In addition to that, it contains strong libido enhancing properties. It's been widely used for treating male impotence, increasing men's sperm activity, as well as stimulating fertility in both sexes.

Raw Organic Maca Powder has other impressive health uses too, such as reducing fatigue, and promoting a strong immune system. Maca has a reputation for its effectiveness and is packed with valuable protein, up to twenty essential fatty acids, and seven amino acids. The powder is also tasty with a spicy flavor that's also sweet. It can be added to smoothies, puddings, jams, juices, teas, and even water. The herb is considered a delicacy, and for good reason. It has many health benefits that you'll find useful.

A number of studies have been taken to explore the capabilities of Maca root. While much is still not known about this miracle super food, researchers and testimonies of people who take this supplement all tell of its amazing qualities. If you'd like to increase your sexual endurance by up to 200% there are many people who believe it is possible with the Maca root.by brooke chambell

What Vegetarian Diets Can Do For Your Health - Reduces the Risks of Arthritis, Heart Attack & Stroke

noreply@blogger.com (Unknown) — Mon, 14 Sep 2009 11:21:00 +0000

A great percentage, 70% to be exact, of Americans are dying simply because of flawed eating habits. These habits result to chronic and oftentimes fatal diseases that contribute a lot not only to our mortality rate but also to the rate of obesity, cardiovascular diseases and other serious health conditions. To counter this, a good solution is to reform eating behaviors, say, adopting a vegan diet.

Vegetarian diet offers a considerable number of health benefits. Among them are discussed below:

Improved arthritis and bones - Bone loss and arthritis are inevitable consequences of aging; both also make the process a lot less comfortable. A vegetarian diet can improve one's chances of delaying the onset of these conditions. It is noteworthy that women who went vegan have lesser susceptibility to serious bone density loss. Their average bone density is 18% at the age of 65. The rest suffers double that rate. This is linked to excessive protein consumption, which is believed to interfere with the absorption and retention of calcium in the body. In fact, excess protein can prompt the body to lose its calcium reserves, thus accelerating the depreciation of bones and cartilages.

Healthy heart - The standard American diet is loaded with saturated fats, cholesterol and other certified heart killers. No wonder, cardiovascular diseases remain to be the top cause of death among Americans. When one switches to a vegan diet though, it can automatically lower the risk of developing heart-related diseases.

Lesser chances of being hit by stroke - Foods high in flavanoids abound in a vegetarian lifestyle. Flavanoids are antioxidants that are directly link to lesser incidence of cardiovascular diseases due to extensive benefits they lend the system. Among such benefits are prevention of LDL cholesterol oxidation by free radicals; a risk factor to the development atherosclerosis--a condition where there is marked thickening in the walls of the blood vessels caused by the accumulation of fatty materials.

So why go vegan?--Because, it offers good and much healthier alternatives and benefits. Your body will thank you for it and so will the planet.

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by harold McDaniels

The Health and Nutrition of Children

noreply@blogger.com (Unknown) — Mon, 14 Sep 2009 11:17:00 +0000

The subject of the health and nutrition of children and what exactly constitutes each one has often been debated. There are several schools of thought as to what makes a child healthy, and what completes a child's nutrition. Though the debate continues on till today, one thing most nutritionists and doctors can agree on is that health and nutrition do go hand in hand. It can't be said that one is more important than the other because they almost always come together.

According to the World Health Organization, health is being physically well and free from disease. Given that definition, the health and nutrition of children seems easy enough to achieve. While your children may be physically well and free from disease, however, it doesn't mean that they are not on their way to the opposite. This is why healthy eating is given such a focus when it comes to good health. Healthy eating maintains your child's physical well being and boosts their immune system to assure you that they will remain free from disease.

Nutrition, on the other hand is being able to provide a child's body with all the necessary nutrients they need. This is also very easy to follow and nutrition of children is always within anyone's reach. Many times parents turn to vitamins to make sure that their children get all the necessary nutrients. While vitamins are good, especially if your child cannot eat certain foods from which they can get certain vitamins, most children with healthy and balanced diets don't need vitamins. Healthy food can provide your child with most if not all of what your child's body needs.

Quite obviously, the health and nutrition of children go hand in hand. Healthy food provides proper nutrition, while being properly nourished provides a certain amount of good health. These two factors need each other, but it can only go so far. A third factor must come in, and that is exercise. To maintain a child's health, they also need to get a good amount of exercise in order to strengthen their bones, muscles, and body systems. Exercise is one of the best ways to boost a child's good health.

As a parent, you know that your child is getting enough good food that provides proper nutrition and enough exercise to keep them in good health through their behavior. The health and nutrition of children can come out in how they play, their general mood, and their physical appearance. Having a happy child who plays often, does well in school, and looks healthy with rosy cheeks and all is probably a child that is getting the proper nutrition and is absolutely healthy!

If we do not want to compromise our children's short-term and long-term health, it is important that we raise our children to love healthy food. This is why hiding vegetables is not always the best option when preparing kids' meals. This is where your creativity is put to the test. To start you off, click here for a 1-week healthy lunch menu you and your kids will love.by liberty simpson

8 Nutrition Tips If You Want To Eat Healthy And Lose Fat

noreply@blogger.com (Unknown) — Tue, 08 Sep 2009 10:55:00 +0000

Here are just a few basic nutritional guidelines that you can apply today to start eating a healthy balanced diet full of all the vitamins, minerals and nutrients your body needs for optimal wellbeing. If used with a regular plan of exercise you can lose fat, increase your energy levels and give you a better sense of wellness.

1. Eat healthy, high-fiber and low-sugar complete foods such as lean protein (lean beef, chicken , & fish), colorful fruits & vegetables (oranges, apples, raspberries, broccoli peppers, asparagus the list goes on), nuts (almonds, cashews, & walnuts), and whole grains (oatmeal and multi-grain bread)

2. Food choices should include a large nutrient-to-calorie ratio. Some examples of this approach include, consuming a piece of whole fruit instead of drinking fruit-flavored beverages, eating green vegetables instead of potatoes, and snacking on nuts instead of potato chips.

3.Try to eat 3 modest meals and 2-3 small snacks each day rather than 2-3 large meals. To achieve this goal an element of forward planning will be necessary . Eat quickly after waking up, and then every 3-4 hours thereafter until you go to bed. Smaller, more regular meals help you use all nutrients better, retain more vitamins, and control your blood sugar levels. Controlling your blood sugar is a key to avoiding hunger and fatigue

4. In your daily diet try to incorporate sufficient portions of good quality lean protein. Your choices include lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products. Nutritionists advise eating between 0.6 and 1.0 grams of protein per pound of bodyweight per day.

5. Follow the Rainbow Diet. The only rule here is to eat as many diverse colors of fruits and vegetables as you can. The nutrients in each fruit and vegetable are usually linked to its color as well. You ought to consume far more than 5 servings of fruits and vegetables per day. Experts propose 2-3 pieces of fruit per day and at least 5 servings of vegetables per day (such as broccoli, peppers, asparagus, etc.). Vegetables and fruits will give you numerous nutrients including fiber, vitamins, minerals, and many phyto-nutrients that simply do not exist in other foods.

6. Avoid drinking your calories – keep away from soda and sugary drinks. Limit your alcohol intake. Each shot of alcohol, glass of beer or wine is about 150 calories. If you add a mixer to the drink, this can take the amount of calories to between 300-1000 calories per drink. It’s very easy to see how alcohol intake can cause fat gain. Restricting your alcohol and sugary beverage intake will help you lose pounds of fat in a very short time.

7. Drink 12 cups (3 liters) of water per day, consumed over the course of the day and during exercise. For every pound of bodyweight that is lost during exercise, it is suggested that exercisers should drink two cups. Water also helps with the fat burning process, as it flushes all the toxins that build in the body making sure your kidneys are able to work efficiently. If the kidneys are working well then your liver does not get involved with this process and can concentrate on its own jobs one of which is burning stored fat for energy

8.Don’t try to change everything at once. Aim for 2-3 improvements each week. For example, in week 1, reduce your soda intake and add 1 new fruit to breakfast each morning.

Applying all of these tips or just a handful of them can really make a difference when trying to drop fat or looking to feel better. A good balanced diet is more than just about improving your appearance it is vital to maintain a healthy functioning body and mind. Following a good balanced diet can help to prevent illness, slow down aging, stay active, combat stress and boost vitality. With these sort of benefits isn’t it time you changed your eating habits ...your body will thank you for it.by: Howard Standring