Nutrition, Food and Your Health

Potent Potable Potions and Wicked Halloween Brews

2011-12-14T09:46:00.001-07:00

Potent Potable Potions and Wicked Halloween Brews:

Before I give you a few recipes to concoct a magical witches brew for your Halloween bash, lets delve into the history of witchcraft and it's association with Halloween.

First, the word "witch" originates from the old English word "Wicca" (meaning healer). A witch was once considered a wise-woman, skilled in the use of herbs and they were considered valuable local healers. They used cauldrons (pots) to mix magical potions and to scry (look into the future on the water's surface). These powers to heal and read the future gave them a supernatural mystical aura that grew into the many legends and tales we still hear about today and associate with All Hallows Eve...

Images: all from VictorianHolidayImages.com

Food Allergies and You

2011-08-16T08:23:00.000-07:00

About one in four people think that they are allergic to certain foods. In fact, only about 4 percent of persons age 5 and older actually have a food allergy.

In a true food allergy, your body's defense system, called the immune system, reacts to a certain food or food component as if it were a harmful substance. Symptoms of an allergic reaction to a food usually develop within a few minutes to an hour after eating the food.

If you are allergic to a particular food, you may first feel itching in your mouth as you start to eat the food.
Your nose could become stuffy or itchy.
You might start sneezing.
Your eyes could itch and develop tears.
You may get swelling of the lips, face, tongue, throat, or other parts of your body.
After the food reaches your stomach, you may have symptoms such as vomiting, diarrhea, or stomach cramps.
Your skin could become red, itchy, or develop a rash.

Anaphylaxis

For some people, an allergic reaction to a food is uncomfortable but not serious. For others, an allergic food reaction can lead to death. A life-threatening reaction caused by allergy is called anaphylaxis (an-uh-fuh-LAK-suhss). Symptoms of anaphylaxis include:

Hoarseness, throat tightness, or a lump in your throat
Wheezing, chest tightness, or having a hard time breathing
Rapid heart rate
Dizziness, lightheadedness, or fainting
Tingling in the hands, feet, lips, or scalp
Cold, clammy grayish or bluish skin

If you or someone you know is having these symptoms after eating something, call 9-1-1 right away. Anaphylaxis needs emergency treatment with a medicine called epinephrine (ep-uh-NEF-rin).

Problem foods

In adults, the foods that most often cause allergic reactions include:

Shellfish, such as scallops, oysters, shrimp, crayfish, lobster, and crab
Peanuts
Tree nuts, such as walnuts, cashews, and pecans
Fish
Eggs

Diagnosis and treatment

If you have food allergy symptoms shortly after eating, see a doctor or allergist. If possible, see your doctor when the allergic reaction is occurring. This will help your doctor diagnose your problem.
The best treatment for a food allergy is to avoid eating the foods that cause your symptoms. This may require reading the ingredients on food labels to make sure that the foods don't contain anything that might cause you to have symptoms.
If you have anaphylactic reactions to certain foods, your doctor may give you a prescription for injectable epinephrine. You need to carry this medicine with you at all times so that you or someone you're with can give you an emergency injection if needed.

Source: Womenshealth.gov

Tips to help you eat whole grains

2011-01-06T04:04:00.000-07:00

At Meals:

•To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.

•For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.

•Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.

•Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.

•Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.

•Use whole-grain bread or cracker crumbs in meatloaf.

•Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

•Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.

•Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

As Snacks:

•Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.

•Add whole-grain flour or oatmeal when making cookies or other baked treats.

•Try a whole-grain snack chip, such as baked tortilla chips.

•Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.

What to Look for on the Food Label:

•Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:

“brown rice”

“bulgur”

“graham flour”

“oatmeal”

“whole-grain corn”

“whole oats”

“whole rye”

“whole wheat”

“wild rice”

•Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products.

•Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.

•Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber – the %DV for fiber is a good clue to the amount of whole grain in the product.

•Read the food label’s ingredient list. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added sugars, fats, or oils.

•Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).

Whole Grain Tips for Children

•Set a good example for children by eating whole grains with meals or as snacks.

•Let children select and help prepare a whole grain side dish.

•Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.

Source: mypyramid.gov

Adding Fruits and Vegetables to Your Kids’ Diet

2010-11-20T13:14:00.000-07:00

Fruits and vegetables are full of vitamins, minerals and fiber, which are essential to keeping your child healthy. Most kids need about 2 to 4 cups fruits and vegetables every day. The older they are, the more they need!

Getting kids to eat their veggies and fruits can be challenging. Below are some easy ways to get your kids to increase their fruit and vegetable intake.

1. Keep it colorful Challenge your younger children to try fruits and vegetables of different colors. Make it a red/green/orange day (apple, lettuce, carrot). You and your kids can also pick one color and see how many fruits and veggies of that color you can find.

2. Add it on Add fruit and vegetables to food kids already love. Try adding frozen peas to mac’n’cheese, veggies on top of pizza, and slices of fruit on top of breakfast cereals or low-fat ice-cream.

3. Try Smoothies Smoothies are a fabulous way to increase the amount of fruit your child eats and are really easy to make. A basic smoothie is just frozen fruit, some low-fat or fat-free milk and/or yoghurt, and 100% fruit juice all processed together in a blender until smooth. Let your children experiment with different fruit to find out what they really like.

4. Camouflage them Hide fruits and veggies in your children’s’ meal. Camouflage produce in other foods by chopping up and mixing vegetables in pasta sauces, lasagna, casseroles, soup, chili, and omelets. Folding fresh or frozen berries into pancakes, waffles or muffins is another great trick!

5. Fruit Pops Put 100% fruit juice in an ice tray and freeze it overnight. Kids can eat the fruit cubes as mini-popsicles or put them in other juices. Frozen seedless grapes make natural mini-popsicles and are a great summer treat.

6. Vegetable Dippers Chop raw vegetables into bite-sized pieces. Try bell peppers, carrots, cucumber, broccoli, cauliflower and celery and let kids dip their favorites into low-fat or fat-free dressings. Dip tip: read the food label of sauces and dressings to make sure they are not overloaded with saturated fat and salt.

7. Let them choose Involve your kids in the fruit and vegetable shopping decisions at the supermarket and let them help you in preparing dinner. Kids will want to taste what they helped create.

8. Roast away Try roasting vegetables like cauliflower, broccoli, Brussel sprouts, onions, carrots, tomatoes, or eggplant. Long exposure to high heat will cause the vegetables to caramelize, which both enhances their natural sweetness and reduces bitterness.

9. Track it Try the Alliance’s “Stick with it Chart” that can be downloaded at www.HealthierGenearion.org (in the ‘For Parents’ section) to track the fruits and veggies your child eats. Kids’ love to set a goal that they can strive for and the sticker chart is a fun way to track progress.

10. Take the family fruit & veggie challenge! Use this alphabetical list of fruits and vegetables to see how many different types you can try! Kids can check items off the list as you’ve tried them.

Fruit: Apples, Apricots, Avocados, Bananas, Blackberries, Blueberries, Cherries, Cranberries, Figs, Grapefruit, Grapes, Kiwifruit, Lemons, Limes, Melons (Cantaloupe, Casaba, Crenshaw, Honey Ball, Honey Dew, Persian), Pineapple, Nectarines, Oranges, Passion Fruit, Peaches, Pears, Pineapples, Plums and Prunes, Raspberries, Strawberries, Tangerines, Tomatoes, Watermelon…

Vegetables: Alfalfa sprouts, Asparagus, Arugula, Artichoke, Peas, Bamboo Shoots, Beets, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Celeriac, Chard, Chicory (Endives), Cauliflower, Collards, Corn, Cucumbers, Eggplants, Kale, Lettuce, Iceberg lettuce, Butter-head lettuce, Romaine lettuce, Leaf lettuce, Mushrooms, Mustard Greens, Okra, Onions, Leeks, Parsnips, Peppers (green, red, and yellow), Potatoes, Radishes, Rhubarb, Rutabagas, Spinach, Squash (Acorn, Butternut, Spaghetti), Sweet Corn, Sweet Potatoes, Turnips, Watercress, Yams, Zucchini…

Source: http://www.healthiergeneration.com/

April is IBS Awareness Month

2010-04-10T04:38:00.001-07:00

If you have irritable bowel syndrome (IBS), you are not alone – IBS is common with worldwide prevalence estimated at 9% to 23%. Yet many people remain undiagnosed and unaware that their symptoms indicate a medically recognized disorder.

In 1997, IFFGD designated April as IBS Awareness Month. During this time, it is important to focus attention on important health messages about IBS diagnosis, treatment, and quality of life issues.

IBS Diet

Diet, food and eating can affect symptoms in IBS. Many people with irritable bowel syndrome (IBS) notice that their symptoms appear to get worse following a meal. They may wonder if they have a dietary allergy or intolerance. More confusing, they may notice that a food seems to upset them on one day but not another.

Among the most common questions IBS patients have is what food to avoid. This can drive a person to go looking for a diet or a test that might help sort all this out. A bewildering amount of often conflicting advice is available, especially on the Internet. Much of it is associated with a considerable cost.

Diet, eating, and IBS symptoms

There are a variety of factors that affect IBS, and diet is just one of these. If other factors, such as stressors or hormonal changes, are more active on a particular day, then diet is more likely to push your symptoms "over the edge."

There is no evidence that digestion of food is different in those with IBS compared to those without IBS. Diet, food and eating do not cause IBS. However, muscles and nerves are over-reactive in IBS. This can cause the bowel to over-respond to stimuli. Even a normal event such as the act of eating itself, and not a particular food, may aggravate symptoms at times. Eating releases hormones that stimulate the gut.

Cramping and diarrhea

Certain foods are known to stimulate gut reactions in general. In those with IBS eating too much of these might bring about or worsen symptoms. For example symptoms of abdominal cramps and diarrhea might be brought on by...

Meals that are too large or high in fat
Fried foods
Coffee
Caffeine
Alcohol

Eating too much of some types of sugar that are poorly absorbed by the bowel can also cause cramping or diarrhea. Examples include…

Sorbitol – commonly used as a sweetener in many dietetic foods, candies, and gums
Fructose – also used as a sweetener and found naturally in honey as well as some fruits

Gas and bloating

Some foods are gas producing. Eating too much may cause increased gaseousness. This is especially true since IBS can be associated with retention of gas and bloating. Examples include…

Beans
Cabbage
Legumes (like peas, peanuts, soybeans)
Cauliflower
Broccoli
Lentils
Brussels sprouts
Raisins
Onions
Bagels

Fiber

If fiber seems to be a problem, it is usually insoluble fiber (mainly found in cereals or whole grains) that is the offender. Soluble fiber, mainly found in fruits and vegetables, is less likely to be a problem. When adding fiber to the diet, it is best to do so slowly over a period of weeks. This helps avoid discomfort. If gas or distention occur, try reducing the amount of fiber and reducing consumption of gas-producing foods.

What to do about diet

The influence of diet is unique to each person. There is no generalized dietary advice that will work for everyone. A physician can take a brief dietary history and help identify dietary and/or other factors that may impact symptoms. Keeping a diary for 2–3 weeks of dietary intake, symptoms, and any associated factors (like daily obligations, stressors, poor sleep, medications) can help with this. For those with IBS who benefit from simple dietary modifications, it makes sense to adjust the diet and reduce intake of the offending food. It does not make sense to adopt unnecessarily limited diets. This can lead to reduced quality of life or even malnutrition.

Doctors and patients need to talk about diet. Guidance needs to be provided by a knowledgeable health care professional (like a physician or registered dietician). They can assess individual circumstances affecting IBS, while helping make sure that nutritional needs are being met through a balanced diet, and healthy eating habits.

Material Reprinted from The International Foundation for Functional Gastrointestinal Disorders http://www.aboutibs.org/

Caffeine Cravings

2010-03-23T23:37:00.004-07:00

Caffeine containing beverages and plants have been used medicinally for thousands of years, beginning with the Aztecs. The six most widely used caffeine-containing plants in the world are: cacao, coffee, guarana, kola, mate and tea.

Use: The most common uses are used to treat headaches and migraines, increase mental alertness, treat asthma and enhance athletic performance. It is often used in combination with ephedrine (ephedra or Ma Huang) or other stimulants and diuretics (water pills) to promote weight loss.

Dosage: The dosage recommended for athletic performance is 6-13 milligrams per kilogram of body weight taken 30-60 minutes prior to exercise. A typical dose to treat headache or increase mental alertness is up to 250 milligrams per day.

Potential Side Effects: Caffeine can cause insomnia, nervousness, restlessness, gastric(digestive system) irritation, nausea and vomiting, tachycardia (excessively rapid increase in heart rate), increased respiration, tremors (involuntary shaking), delirium (acute mental disorder characterized by disordered thinking and rambling speech), convulsions and diuresis (increased excretion of urine).

Large doses can produce headache, anxiety, agitation, ringing in the ears and abnormal heartbeat.

Long-term use of caffeine, especially in large amounts, can sometimes produce tolerance, dependency and psychological dependence. Discontinuing use of caffeine can sometimes result in physical withdrawal symptoms, including headaches, irritation, nervousness, anxiety and dizziness. Side effects of caffeine use are often increased by the use of other caffeine-containing herbs/ supplements such as guarana and mate. Use of caffeine-containing beverages - coffee, cola and black teas - along with oral caffeine can greatly increase the side effects. Delirium can occur with intake over 1,000 milligrams per day and death can occur with intake over 18,000 milligrams per day.

Interactions: The following list of drugs when used with caffeine can increase the risk of caffeine-related side effects:
1)   alcohol
2)   disulﬁram (Antabuse)
3)   estrogen (Estrace)
4)   terbinaﬁne (lamisil)
5)   ﬂuvoxamine (Luvox)
6)   mexiletine (Mexitil)
7)   oral contraceptives (birth control pills)
8)   quinolones (Cipro, Penetrex, Tequin, Levaquin, Floxin, etc.)
9)   riluzole (Rilutek)
10) cimetidine (Tagamet)
11) verapamil (Calan, Isoptin, Verelan)

Caffeine can increase the side effects of:
1)   albuterol (Proventil, Ventolin)
2)   metaproterenol (Alupent)
3)   ephedrine (Ephedra, Ma Huang)
4)   phenylpropanolamine (Dexatrim, Propagest)
5)   lithium (Eskalith, Lithobid)
6)   MAO inhibitors (Nardil, Parnate and others)
7)   methylphenidate (Ritalin)
8)   theophylline (Theo-dur)
9)   riluzole (Rilutek)

Caffeine may decrease the effectiveness of:
1)   clozapine (Clozaril)
2)   clorazepate (Tranxene)
3)   oxazepam (Serax)
4)   diazepam (Valium)

Contraindication to Use: Heart disease, depression or anxiety disorders, diabetes, high blood pressure, kidney disease, peptic ulcer disease, and pregnancy (further guidance concerning pregnancy recommendations can be obtained at www.acog.org). It is not recommended for children.

Research Data on Safety and Efﬁcacy: Caffeine is a safe product when used in moderation. Research shows that it may improve performance in prolonged exercise at moderate intensity. However, there is no beneﬁt for routine, high dose caffeine users (i.e., 5-6 cups of coffee per day). It is FDA-approved and is used in several over-the-counter and prescription products. The International Olympic Committee bans use of caffeine in excess of 7 milligrams per kilogram body weight.

References:
1. Tyler’s Honest Herbal, 4th Edition. Steven Foster, and Varro E. Tyler, PhD. 1999.
2. The Natural Medicines Comprehensive Database, 4th Edition. Jeff M. Jellin, Pharm D, Therapeutic Research Facility, 2002.

Bottom Line: Caffeine is safe when used in moderate, reasonable amounts. Consult a health care provider, registered dietitian or pharmacist when considering using caffeine-containing products in combination with prescription medications or herbal supplements.

Nutritious Notes

2010-03-10T21:13:00.000-07:00

March is National Nutrition Month. Eating well can help reduce the risk of chronic diseases like cancer, diabetes, obesity, and hypertension. Eating well means eating a variety of healthy foods in the right amounts so your body gets the nutrients needed to maintain good health and work properly.

What exactly are the nutrients that come from food? Different foods provide different kinds of nutrients:

-- Proteins (lean meats, eggs, beans, nuts) help build muscle and a strong immune system.

-- Carbohydrates (starches, sugar and whole grains that also provide fiber) give you energy.

-- Fats provide essential fatty acids and extra energy.

-- Vitamins and minerals (commonly available in fruits, vegetables and whole grains) regulate body processes, enhance cell function and growth and help build a strong immune system.

-- Water gives cells shape and acts as a medium where body processes can occur.

Including a variety of fruits, vegetables, whole grains, and lean proteins into each meal will help ensure that your body gets the right amount of the essential nutrients. Eating too many saturated fats and sugars can lead to excess weight gain and chronic disease. A recent study from the San Francisco VA Medical Center showed that Omega 6 fatty acid can promote prostate tumor cell growth in human prostrate cancer tissue cultures.1 Corn oil is a major source of omega 6 fatty acids, used extensively in the United States' food processing, frying and baked goods. A healthy balance for your fat intake should include higher daily intakes of monounsaturated fats (olive, canola and peanut oils) along with omega 3 fatty acids, which one can get by consuming fish at least twice a week. Avoid trans-fatty acids found in many processed foods.

In general, processed foods tend to lose many of their vitamins during the manufacturing process and often have other less healthy ingredients added such as corn syrup and trans fats. Thus, the term empty calories is often used to describe foods like soda and potato chips. Replacing processed foods in your diet with more fresh foods like fruits, vegetables and plain water helps promote a healthy diet. Additionally, a St. Louis VA Medical Center study in 2004 found that reducing the amount of fat and empty calories in your diet may help improve memory2.

The following are tips on how to practice good nutrition this month and every month:

-- Eat smaller meals including a vegetable as the center of the plate, with smaller meat and starch servings. Include at least one serving of fruit and vegetable with every meal.

-- Drink more water between meals; try veggies or a handful of nuts for a snack and fresh fruit for something sweet.

-- Reduce your intake of deep fried foods and cancer-causing trans fats found in processed foods and baked goods.

-- Read food labels and reduce the amount of added sugar, corn syrup and salt in the diet. Use fresh herbs and spices to season food instead.

VA offers veterans an online tool to help them track their food intake and manage their nutrition. The MyHealtheVet Web site has an online food journal to help veterans monitor what they eat. It also offers tips and information on health and wellness. Veterans (as well as their families and advocates) can log on to www.myhealth.va.gov and begin tracking their food intake today. The journal may be used as a tool for follow-up nutrition counseling with a local registered dietitian. VA provides nutrition counseling as a health care benefit to enrolled veterans. For more information on nutrition, veterans may contact their local VA Medical Center.

Additionally, the VA offers an Internet reference site for reliable links to nutrition resources at http://www.va.gov/nfs/veternnutrition.htm

It’s National Heart Health Month!

2010-02-06T23:25:00.000-07:00

Your diet is one of the most powerful influences on heart disease.
Reducing the consumption of foods high in saturated and trans-fats, and eating more high-fiber vegetables, fruits, legumes and whole grains can significantly improve the health of your heart.

Did you know that on average, approximately 50 percent of the calories we consume are void of any nutritional value?

Look at the Nutrition Facts label on the foods you buy. The general rule of thumb is that foods providing 5 percent of the daily value (DV) of fat or less are low in fat, and foods labeled as providing 20 percent or more of the daily value are high in fat.

Obesity is also a major risk factor for heart disease.
Statistics show that 1 out of every 3 Americans is considered to be obese. Pay attention to serving size and portion size. Your stomach is about the size of two fists. Eating more than this is too much.

Finding time for weekly exercise is also very important to heart health.
People who are sedentary are almost twice as likely to suffer heart attacks and adults can gain up to 2 hours of life expectancy for each hour of moderate physical activity.

7 Eating Tips to Promote a Stress-Free, Healthy Immune System

2010-01-09T07:48:00.001-07:00

Tip # 1: Color Your Plate Like A Box of Crayolas:
The substance that gives foods (fruits and vegetables) their color are called phytochemicals. Many consider these phytonutrients (e.g., bio-flavinoids) essential in helping to fight cancer.

Tip # 2: Antioxidants
Most phytochemicals are known to have antioxidant activity. There is much talk today about antioxidants.

Here is the simple low-down on Anti-oxidants and Free Radicals.

Free Radicals are oxygen molecules with an extra electron.
We breathe these in all the time.

Physically speaking, this electron configuration causes damage to the following:

1. Cell membranes (allowing things to go in that shouldn't enter, and things to leave that should stay)

2. They are thought to be associated with the development of cancer and heart disease, perhaps other diseases as well.

Antioxidants come to the rescue by destroying Free Radicals.

The four major antioxidants are:

1. Beta Carotine (a precursor to Vitamin A)
2. Vitamin C
3. Vitamin E
4. The mineral, Selenium

Antioxidants are found largely in fruits and vegetables.

Tip # 3: Drink Water
Most Americans are walking around dehydrated. We simply don't drink enough water!

Many beverages we do drink (coffee, tea, sodas, etc.) act as diuretics, meaning they increase urination, thus tipping the scales toward dehydration.

Here is the bottom-line message about being hydrated:
Water helps flush out waste products and toxins throughout the body. Dehydration will compromise this process, hence not flushing things out as they should be.

How much water is enough per day?

Well, the recommendation is the proverbial eight 8 oz glasses per day, but considering this recommendation when comparing a 120 lb woman and a 289 lb man working in the same office reveals it's only a guide.

Experts suggest the best indication of being hydrated is near-clear urine (dark urine may be a sign of dehydration).

Tip # 4: Herbs and Spices
Before processed foods and fast food restaurants, the majority of people cooked their meals at home. In each kitchen it was not uncommon to find a spice rack containing fresh spices and herbs grown in the backyard garden. (FYI: Salt is not an herb).

Backyard gardens contained herb plants like Rosemary, Thyme, Sage, Cilantro, Oregano, Garlic, and many others.

These spices and herbs were not only added for taste, they had an added health benefit (essential oils of herbs enhance the immune system).

We now know that the leaves, stems, and roots of these plants contain phytochemicals such as bio-flavinoids and antioxidants.

By now most people have heard of Echinacea, but there are several mushrooms (Shitake, Maitake and Reishi) that are known to enhance the immune system as well.

Astragulus is also well recognized to boost white blood cells and of course Milk Thistle is known to help cleanse the liver of toxins.

Most men today know the benefits of Saw Palmetto.

Feverfew is recognized as a remedy for migraines and it is a well known fact that garlic helps reduce cholesterol levels.

Herbalists will also tell you that many herbs are known for their anti-microbial abilities (to reduce colds and flues).

Tip # 5: Fiber
Current estimates suggest that Americans eat about 9 grams of fiber a day if that. The World Health Organization suggests that each person consume 30-40 grams of fiber a day.

Just to review:
Fiber is found in fruits, vegetables, grains and legumes (peas, beans, lentils, etc.).

It is a compound in carbohydrates that is not digestible. We simply don't have the enzymes to break this stuff down.

As such, it acts like a broom in that it sweeps out both the small and large intestine, carrying with it things like fat molecules (which is why fiber is said to lower cholesterol) and even some toxins that haven't made their way into the blood stream.

Tip # 6: Omega 3's
Omega 3 and Omega 6 oils are essential fatty acids. This means that your body cannot produce them internally and they must be obtained from outside sources.

We have an imbalance in the Standard American Diet (S.A.D.), in that our diet is overloaded with Omega 6's (vegetable oils) and severely lacking in Omega 3's.

It is important to know that Omega 6 oils tend to cause inflammation by stimulating the immune system response which leads to a lowering of immunity to real threats (e.g. viruses, bacteria, etc.).

Sources of Omega 3's include cold-water fish (e.g. Salmon, Cod, Tuna) flax seed oil, walnuts, and a few other foods.

Why are Omega 3's so important?
Well for starters, these healthy fats acts as anti-inflammatory agents. They are also essential for brain cells and we know how important this is.

Sources of Omega 3's include cold-water fish (e.g. Salmon, Cod, Tuna) flax seed oil, walnuts, and a few other foods.

Research now suggests that Omega 3 oils may also help prevent cancer.

Tip # 7: About Vitamins:
B-Complex is known as the "Stress Vitamin"
Because many of the B-vitamins are used to assist metabolic processes for energy production (fight or flight), the B-complex is widely known as "the stress vitamin."

You can walk into any store and find bottles in the vitamin section labeled "Stress Vitamins: B-Complex" (note: if you read the label, most likely you will see Vitamin C as well).

These are the water-soluble vitamins, and in this case, what you don't need your body, in all its great wisdom, will eliminate as excess.

Excess B-complex in the urine looks like a laser light show. The urine is florescent yellow, green or orange. If you happen to note this, the thought should occur to you that you are flushing down the drain the vitamins you recently purchased.

While we all need the B-complex vitamin, start with small does that are proven to be bioavailable (easily absorbed).

The Plants of The Shaman

2009-10-19T22:56:00.002-07:00

A Shaman practices ritual ceremonies or magic to heal sickness, divine the future, and facilitate communication between the natural and the supernatural world. These religious community leaders often use sacred plants and other techniques to induce a mind-altering trance-state.

-"The substances used in the practice of Shamanic ritual trances are called "entheogens" - literally meaning "creates god within" (en- "in, within," theo- "god, divine," -gen "creates, generates")."- Wikipedia

Many of these entheogenic substances come from plants such as the Amanita muscaria, and the Morning Glory.

Amanita muscaria is probably the world's oldest entheogen and has a wide religious significance in cultures ranging from Siberia, Mexico and into Eastern Asia.

Identified by Gordon Wasson in 1966, as the ancient Soma drink referred to in the ancient Hindu scriptures (4000 BC) "Rig Veda" It's history is both Shamanic and magical in origin. It was used to enter a clairvoyant trance state and activate the shamanic powers of healing.

The common name, "Fly Agaric" in English is thought to have been derived from its European use as an insecticide, when sprinkled in milk.

Morning Glory seeds, were used by the Aztecs to communicate with the Sun Gods.

Natives in Mexico (Oaxaca region) believe that a deity lives within the seeds. They are ritually used by Shamans to gain knowledge and to cure the sick. Their use continues in southern Mexico even today.

The seeds, in Spanish, are sometimes called semilla de la Virgen, "seeds of the Virgin Mary".

To learn more click here.

Nature's Own Aphrodisiacal Gifts of Love

2009-09-12T04:33:00.004-07:00

In ancient times, aphrodisiacs were used as medicinal remedies, to increase fertility and to enhance male potency. Most of these "love potions" originate in myth and folklore; however some current scientific research actually supports their use.

Asparagus, instantly recognized by it's suggestive shape, has frequently been thought of as a natural aphrodisiac.

Asparagus, also happens to be high in vitamin E, which is one of the key sexual hormonal stimulants.

Once again, the banana's powerfully erotic shape, is partially responsible for the popularity of the banana as an aphrodisiac.

Islamic mythology claims that after Adam and Eve ate the forbidden Apple, embarrassed by their naked forms, they covered themselves with banana leaves instead of fig leaves.

In reality, bananas are rich in potassium and B vitamins, which are necessary for sex hormone production.

Chilies may actually heat up your sex life. The body's reaction to eating a chili is similar to the feelings you experience when having sex, such as an increased heart rate and sweating.

This reaction is due to an increase in circulation from a chemical called capsaicin; the substance that gives the "heat" to peppers, curries and other spicy foods.

Capsaicin works by stimulating nerve endings to release chemicals that raise the heart rate and may trigger the release of endorphins, which give you the pleasure of a natural high.

Chocolate was once associated with both the Aztec and the Mayan Gods of fertility. The Aztecs referred to chocolate as the "Nourishment of the Gods" and Montezuma, supposedly drank 50 cups of chocolate a day, hoping to strengthen his sexual performance.

Chocolate contains chemicals thought to effect the stimulant phenylethylamine, and the neurotransmitter serotonin, which are both "feel good" chemicals. They occur naturally in our bodies and are released by our brains when we are happy, feeling loving or passionate.

A related substance to caffeine, called theobromine, is also found in chocolate, it produces a stimulating effect, which is thought to be conducive to lovemaking.

Honey, in ancient Egyptian medicines, was thought to cure sterility and impotence.

Hippocrates even recommended honey to increase one's libido.

This "sweet liquid gold" is referenced in the rituals of love, all the way from the Bible to the Kama Sutra.

Some Hindu tradition, calls for the groom to eat honey on his wedding day.

In ancient Persia, couples drank mead, a fermented drink made from honey, everyday for a month after they married, in order to "sweeten" the marriage. This was known as the "honey month" or their "honeymoon".

Honey contains vitamin B6; needed for testosterone production,as well as boron, which helps the body metabolize and use estrogen. Honey also provides a slow and steady release of fructose, which aids in stamina and energy production.

Since the days of Aphrodite, oysters have been associated with all things sensual.

Legend tells of Casanova, the ultimate lover, eating dozens of oysters a day, to keep his ladies satisfied.

Oysters are high in protein and zinc, a mineral used in the production of testosterone. Recently, mussels, clams and oysters have been found to contain D-aspartic acid and NMDA (N-methyl-D-aspartate), compounds that may be effective in releasing sex hormones like testosterone and estrogen.

Food and Stress

2009-08-12T12:37:00.003-07:00

Foods That Trigger The Stress Response:
1. Refined Sugar
2. Salt
3. Caffeine
4. Chemical Additives
5. Processed Flour

Not only do processed foods and junk foods contain empty calories, they also contain substances that excite the nervous system to release an adrenaline-like substance.

Needless to say, if you are already stressed, eating these foods are like throwing gasoline on the fire!

1. Processed sugar and processed flour have this effect.

2. Caffeine-
Of course the big substance that tips the scale, is a substance found in caffeine that really excites the nervous system. This, most likely is the reason WHY people drink coffee in the morning. But, it's not just coffee. It's also tea, sodas, chocolate [sorry :( ] and "energy drinks."

3. Salt is another issue.
Salt is known to cause water retention. This results in an increase in blood pressure. The typical American's diet is LOADED with salt.

Here are 7 Eating Tips to Promote a Stress-Free, Healthy Immune System

The Skinny on Fat

2009-07-21T00:25:00.003-07:00

Cutting back on fat? Getting enough fat? How do you find a happy balance?
Fat is an important part of a healthful eating plan. It provides energy, fat-soluble vitamins, essential
fatty acids and it makes food taste good. The tricky part is the fine line between enough and too
much.

It is also important to choose the more healthful--unsaturated fats. Unsaturated fats can help lower
blood cholesterol, but only when used in moderate amounts and in place of saturated fats.

To reduce your intake, switch to oils and margarines made from liquid oil. Try to limit hydrogenated
oils which have more saturated fat.

Do you avoid certain foods for fear of weight gain? If so, you may be missing out on essential fatty
acids and fat-soluble vitamins.

A better way to control fat is to eat foods that contain healthy fats like olive or canola oils and pay
attention to your portion sizes.

Choose lean meats, low-fat dairy and plant proteins for variety and nutrition.

Olive Oil: Good for You Fat?

Plenty of research suggests that cooking with olive oil can be beneficial to your health. Its
monounsaturated fat content can help lower LDL, or “bad” blood cholesterol.

Olive oil comes in a number of varieties, including virgin, light and extra virgin. All are the same in
terms of fat content, either types of fat or total amounts of fat.

The difference in olive oils lies mostly in the flavor. Extra virgin olive oil is low in acid, resulting in a
fruity flavor and aroma, so you don’t need to use as much to enjoy the flavor.Virgin olive oil is more
acidic, meaning you need to use more to get the distinct olive oil flavor. Light olive oil is lighter in
color and flavor.

Whichever type of olive oil you prefer, remember they all have something else in common: They are
all high in total fat and calories, so go easy on portions.

Source: WellnessProposals.com

Medicinal Uses for Herbal Teas

2009-06-28T06:46:00.002-07:00

Herbs have been used for centuries to treat a variety of medical illnesses. Many of the uses have come from folklore or cultural traditions. Scientific evaluation of herbals has only recently begun, here we will review 10 common herbal tea preparations and their effectiveness to treat certain ailments.

Tea Preparation
Teas can be prepared from either fresh or dried herbs. Bulk dried herbs or dried whole tea leaves can be found at specialty tea stores or through online distributors. Whole leaves are pure herb and are less processed than herbal tea bags, so the plant oils are better preserved. Therefore, you obtain a more concentrated tea with no filler.

Infusion:
This is the most common way to prepare teas.
Pour 1 cup boiling water over the tea bag or dried herbs. Steep (let herbs remain immersed in hot water) for designated time. Remove tea bag or strain off dried herbs. Drink full cup of tea.

View the Top 10 List.

June is National Headache Month; Headache Triggering Foods

2009-05-31T11:52:00.006-07:00

June is National Headache Month, specific foods and dietary habits such as fasting, skipping meals or dehydration can trigger headaches in certain people.

Some of the most common foods, beverages and additives associated with headaches include:

1. Aged Cheese - Cheeses may be a trigger in a some patient's with migraines. For people who take monoamine oxidase inhibitor (MAOI) medications, avoidance of all foods containing tyramine —including aged cheeses, red wine, alcoholic beverages and some processed meats — is essential.

Tyramine is found naturally in some foods. It is formed from the breakdown of protein as foods age. Generally, the longer a high-protein food ages the greater the tyramine content. Types of cheeses high in tyramine: Blue cheeses, Gorgonzola, Mozzarella, Muenster, Parmesan, Swiss, Processed cheese, Brie, Cheddar, Feta

2. Alcohol— Blood flow to your brain increases when you drink alcohol. Some scientists blame the headache on impurities in alcohol or by-products produced as your body metabolizes alcohol. Red wine (see above), beer, whiskey, Scotch and champagne are the most commonly identified headache triggers.

3. Nitrates- Nitrates and nitrites are typically preservatives found in: Hot dogs, Sausage, Ham, Bacon, Lunch meats and deli-style meats, Pepperoni, other cured or processed meats

Or Some heart medicines; these substances dilate blood vessels, causing headaches in some people.

4. Monosodium glutamate (MSG) is a food additive/flavor enhancer that may trigger headaches. MSG is one of the active ingredients in soy sauce, meat tenderizer, Asian foods and a variety of packaged foods. Be aware of labeling such as “hydrolyzed fat “ or “hydrolyzied protein” or “all natural preservatives” since these are terms used synonymously with MSG.

Most symptoms begin within 20 to 25 minutes after consuming MSG. They include:

Pressure in the chest
Tightening and pressure in the face
Burning sensation in the chest, neck, or shoulders
Facial flushing
Dizziness
Headache pain across the front or sides of the head
Abdominal discomfort

5. Cold foods -- This condition is caused by eating cold ice cream quickly or gulping ice drinks. It's more likely to occur if you are over-heated from exercise or hot temperatures. Pain, which is felt in the forehead, peaks 25 to 60 seconds and lasts from several seconds to one or two minutes. About one-third of people experience “head rushes,” and more than 90 percent of migraine sufferers report a sensitivity to ice cream.

6. Caffeine -- found in chocolate and cocoa; beverages such as coffee, tea and colas; also found in certain medications.

7. Artificial Sweeteners- Aspartame and other artificial sweeteners are linked to headaches in some people.

The Headache Prevention Cookbook: Eating Right to Prevent Migraines and Other Headaches

A more complete diet listing is here: http://www.headaches.org/education

Adapted from The Cleveland Clinic

Feng Shui and Food

2009-05-20T00:49:00.001-07:00

Chi or "energy" - the basic premise of Feng Shui must be free-flowing in order to be in balance. All things in the Universe have two opposite yet complementary energies known as Yin and Yang.

You can enhance the energy in the kitchen with colors, materials and shapes, as well as good lighting and ventilation. When everything is in balance, meals will taste better, are easier to digest, and are healthier. This vital balance of energy, applies to everything in your environment, including the food with which you nourish your body.

Each food relates to one or more Feng Shui elements - wood, fire, earth, metal and water. By combining the elements, you can enhance the Yin and Yang components of food, saturating it with energy and health-giving properties.

You will feel best when both Yin and Yang energies are equally strong and balanced within your body. After eating, you will feel good when your food has provided you with sufficient energy or you may feel cold or tired when your food did not provide you with enough.

In the cooler climates, there are about four times as many people with Yang deficiency as with Yin deficiency. Your body desires a balance between Yin and Yang and it will give you signals when your diet is not balanced. When you feel satisfyingly warm, your food is correctly balanced.

Source: Feng Shui and the 5-Element Kitchen, written by Llse Maria Fahrnow, Jurgen Henrich Fahrnow, Gunther Sator

Roasted Chili Peppers

2009-05-07T00:16:00.002-07:00

If you want to try roasted pepper at home, the chilies can be roasted under a broiler; outdoor grill or stove-top gas flame.

In all cases, they should be slit along one side or pierced with a fork to prevent explosions and then roasted until the skin is blistered, turning frequently for even charring.

Remove them when the skin is almost all black and the flesh underneath is cooked but not mushy. The roasting makes it possible to remove the tough, transparent outer skin of the chilies.

Protect your hands from burning when preparing chilies by wearing rubber gloves or coating your hands with shortening or other solid fat; don't touch your eyes or other sensitive areas after handling chilies.

If you want milder chilies, remove the seeds and trim the veins from the chilies before roasting.

To broil, preheat broiler.
Place chilies on a foil-lined tray or cookie sheet 3 to 6 inches below the broiler unit; leave oven door open.

On an outdoor grill, place the rack close to the charcoal (or select high heat setting on a gas grill); place chilies on rack, when briquettes have an even white coating. You can add soaked wood chips if you like a smoke flavor.

If you want too freeze the chilies, cool them and bag them without peeling; they will peel easily after they've been defrosted.

If you want crisper chilies, plunge them into ice water directly after cooking and before peeling.

For softer chilies, place in a bowl or pan and cover with a towel, or place them in a paper bag and close loosely, to steam until they're cool enough to handle. Peel the chilies from the stem end down.

Recipe from mex-recipes.com

Find out more about clever kitchen decorating with Chili Peppers

Nutrition and Children

2009-04-07T11:31:00.004-07:00

What You Should to Know
Proper nutrition is key to leading a healthy life, and healthy eating habits are best formed during childhood.

Teachers and parents can teach children good eating habits by being positive role models in their own choices and by explaining to their children the importance of a balanced diet and how to choose healthy options from each food group. The U.S. Department of Agriculture's MyPyramid for Kids can be a useful resource for talking to kids.

Recommended Daily Portions.

A child's age, gender, and activity level are all factors that determine how much he or she needs to eat every day to stay healthy. Boys and girls grow at different rates and thus may need more or less calories than each other, even when they are the same age.

For food intake recommendations for children visit www.mypyramid.gov.

What You Can Do
Serving healthy snacks to our children is important to providing good nutrition for growth and development, supporting lifelong healthy eating habits, and preventing costly and potentially disabling diseases, like heart disease, cancer, diabetes, high blood pressure, and obesity.

Snacks are a bigger part of kids' diets than in the past, and can make positive or negative contributions to kids' diets-depending on the choices we offer.

Below are ideas of healthy drinks and snacks to serve to children.

Healthy Foods

1. Fruits and vegetables: Almost all of the snacks served to children should be fruits or vegetables. Do taste tests, or let kids choose (or vote for) new fruits and vegetables to try. Fruit can be served whole, sliced, cut in half, cubed, or in wedges. Canned, frozen, and dried fruits are easy and usually need little preparation.

Healthy options include fresh fruits and vegetables; frozen fruit; applesauce; fruit cups or canned fruit (in juice or light syrup); dried fruit and fruit leathers (without added sugars); fruit salad; fruit juice popsicles; and homemade smoothies.

Vegetables can be served with dips like hummus, bean dip, or salad dressing; in salads; or as veggie pockets in whole wheat pita.

2. Healthy grains (whole grains that are low in fats and sugars): Serve mostly whole grains, which provide more fiber, vitamins, and minerals than refined grains do. (Whole wheat [or other whole grain] should be the first ingredient listed.)

Healthy whole grain options can include English muffins, pita, or tortillas; breakfast cereal; crackers; rice cakes; popcorn; tortilla chips; granola; cereal bars; breadsticks; or flatbreads. Refined grains, such as pretzels and goldfish, should not be everyday offerings.

Be sure to read nutrition labels to pick options that are low in sugars, saturated fat, and trans fat.

3. Low-fat dairy foods: To protect children's bones and hearts, make sure all dairy foods are low-fat or fat-free, such as yogurt and low-fat pudding.

Since cheese is the number two source of heart-damaging saturated fat in children's diets, choose lower-fat cheeses, serve small portions, and serve cheese with other foods, like fruit, vegetables, or whole grain crackers.

4. Nuts and trail mix: Since nuts are high in calories, it is best to serve small portions (a small handful) and serve them along with another snack, such as fruit.

Healthy Beverages

1. Water: Water should be the main drink served to kids at snack times. Water satisfies thirst without adding calories or sugars (and it is low-cost!).

2. Seltzer or sparkling water: Look for calorie-free varieties, flavored or unflavored.

3. Low-fat and fat-free milk: Milk is a terrific source of calcium and vitamin D, but it is also the number one source of heart-damaging saturated fat in children's diets.

Choose fat-free (skim) or low-fat (1%) instead of whole or 2% (reduced-fat) milk.

Soy and rice "milks" (fortified with calcium and vitamin D) also are healthy options.

3. Fruit juice: Choose only 100% fruit juice, but limit juice to no more than 6 ounces (a little less than a cup) for 1- to 6-year-olds and no more than 12 ounces (1 1/2-2 cups) for 7- to 18-year-olds.

Avoid juice drinks, which, nutritionally, are no better than soda pop. The label should list 100% juice. Avoid drinks with sugar or high fructose corn syrup in the ingredient list.

Reprinted with permission from the Center for Science in the Public Interest, "Healthy Snacks for Children," www.cspinet.org.

Foods to Nourish Your Brain

2009-03-24T23:24:00.003-07:00

An Intelligent Diet

Boost your brainpower by feeding your brain "brain foods".

Here are 6 tips for an intelligent diet:

1. Balance your glucose - it provides fuel for your brain. Try to eat carbohydrate foods in the evening, as it promotes relaxation and sleep.

2. Eat essential fats - ensure your diet is rich in omega-3 fats found in oily fish.

3. Include plenty of protein rich foods in your diet. Proteins are essential to make neurotransmitters which are vital for the thinking process. Try to eat a protein based lunch to optimize your mental performance and alertness throughout the day.

4. Eat foods rich in vitamins and minerals to 'fine tune' your mind.

5. Drink 1.5 to 2 liters of water a day to keep your brain well hydrated.

6. Oxygenate your brain by exercising and eating little and often. Eat your main meal before 7pm.

Inflammation and The Anti-Inflammatory Diet

2009-03-13T11:17:00.003-07:00

What is inflammation and why do we need to worry about it?

Inflammation is a key component of the body's natural healing system. It is the normal response to injury or irritation. It serves to bring more blood and immune activity to an injured area and is characterized by signs of swelling, redness, heat and pain.

It would be great if inflammation would stay where it was needed but unfortunately if it is misplaced, prolonged or occurring in inappropriate places, it becomes a problem for the body.

Inflammation may be the cause of many chronic diseases. Arthritis, asthma, heart disease, Alzheimers, fibromyalgia and Crohn's disease are just a few examples of chronic inflammatory diseases.

Often, people take medications like ibuprofen and aspirin to decrease inflammation, but they are not without side effects. Research has shown that things other than drugs can decrease inflammation too. Many, we have control over, such as our stress levels, how much we exercise, and how we eat. All of these can affect inflammation, and certain diets and food choices are more likely to decrease pain and other symptoms of disease.

10 Diet Basics to Decrease Inflammation

It may take six-eight weeks to notice a decrease in symptoms, but they will occur.

The following is a list of dietary steps to take to decrease inflammation in the body.

1. Eat plenty of fresh fruits and vegetables.

Buy organic produce if you can. Emphasize the anti-oxidant rich fruits such as berries (black, blue, raspberries, strawberries), red grapes, and cruciferous vegetables such as the cabbage family.

2. Add sources of omega-3 fatty acids
such as fatty fishes (wild salmon, sardines, mackerel, black cod, sablefish) or pharmaceutical grade fish oil. Add olive oil, flaxseed or flaxseed oil, nuts (raw/unroasted) and organic fortified eggs (with DHA).

3. Decrease animal sources of calcium.
Calcium citrate supplements with vitamin D added are a good idea.

4. Use only whole grain foods, breads, rolls, and cereals. They should also be low in sugar.

5. Add beans, legumes and seeds as protein sources.

6. Decrease animal meats.
Use only lean cuts or hormone free varieties.

7. Add cooked mushrooms, avoid raw mushrooms.

8. Add organic white tea, green tea or oolong tea daily. Tea has great anti-oxidant properties.

9. Red wine has anti-oxidant properties.
Add only after consulting your physician.

10. Add dark chocolate.
Look for organic varieties with 70-73% cocoa content.

Diet Can Cause Stress-related Illnesses and Diseases

2009-03-10T09:10:00.003-07:00

Muscle tension may be the number one symptom of stress, but more people go to their doctors and the ER for stomach ailments than all other physical problems; the majority of which have a very strong stress related component to them.

There are lots of nerve endings that are connected to the entire GI (stomach) track. This could explain the link between stress and physical ailments such as ulcers, irritable bowel syndrome, acid reflux, Crohn's Disease and many others.

5 Aspects of Nutrition That Are Affected by Stress
1. Nutrients
2. Digestion
3. Absorption
4. Metabolism
5. Elimination

Stress triggers our flight or fight response; this depletes our storage of nutrients we use for energy production. Even if you sit in front of your computer screen all day and stew over various problems or make Squidoo lenses.

1. Water-soluble vitamins (B & C) are greatly affected by stress.

The elimination of fluids is part of the fight or flight response and you can flush out water soluble vitamins.

2. The B-complex vitamins (e.g., B-6, B-12, Folate, Niacin, Thiamin, Riboflavin), are also used in the process for energy metabolism.

Fatigue is one of the symptoms of chronic stress, and this may come about as a result of depletion of these B-complex vitamins.

3. Many minerals are also involved with energy production and will become depleted with chronic stress.

Because energy only comes from Carbs and Fats (and in times of starvation, proteins) vitamins and minerals are only the regulators of these chemical processes. In other words, vitamin supplements do not count as a meal.

Most minerals are involved with 5-10 metabolic processes. Magnesium is involved with over 300 of these. Being deficient with Magnesium is not good!

The body has an amazing ability to compensate for an imbalance of nutrients, but only to a point. Then various physiological systems, begin to show signs of dysfunction and illness (e.g., nervous system, reproductive system, immune system, etc.)

To learn more about stress and diet go to "A Low Stress Diet For A High Stress World".

Source: Welcoa

Optimize Your Health with Functional Foods

2009-03-06T11:14:00.003-07:00

What Are Functional Foods?
Functional foods are foods and food components that provide health benefits beyond basic nutrition. Functional foods do more than just provide nutrients - they may play a role in reducing your risk of disease or in improving your health.

These foods include health-promoting ingredients or natural components found in conventional foods, fortified, enriched or enhanced foods.

What's the best way to incorporate functional foods into my diet?
The most effective way to reap the benefits of functional foods is to eat a balanced diet based on the five food groups. Then, include specific foods with beneficial components to meet your individual needs.

1. Get into the habit of reading health claims and food labels on food products, and scanning articles on the connection between foods and health. Practice healthy skepticism, however.

2. Consult with your health care provider before making any drastic changes in your diet, or if you have a particular health concern.

3. Choose a variety of foods from each food group (milk, meats and beans, fruits, vegetables and grains) to incorporate many potentially beneficial components into your diet.

4. Remember that there is no "magic bullet" that will guarantee health or cure or prevent all your health concerns.

Source: www.mealsmatter.org

Control Portions When Eating Out

2008-12-26T10:28:00.004-07:00

Share your meal, order a half portion, or order an appetizer as a main meal.

Take-half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need. Stop eating when you begin to feel full. Focus on enjoyingthe setting and your friends or family for the rest of themeal.

Avoid large beverages, such as “supersize” soft drinks.They have a large number of calories. Order the smallsize, choose a calorie-free beverage, or drink water with a slice of lemon.

When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly sandwiches, whole grain crackers, carrot sticks, air-popped popcorn and bottled water.

When traveling, stop at fast-food restaurants that offer salads and sandwiches with lean meats and vegetables.

Order the small burger with lettuce and tomato. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size.

Remember the amount of calories you eat affects yourweight and health. Look at size of portions you eat.

Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.

Resource: Department of Health and Human Services/NIH

Healthy Holiday Eating

2008-12-02T06:20:00.004-07:00

Healthy Eating During the Holidays
The holiday season presents so many tasty temptations that even the most disciplined people have a hard time saying “no.” For most of us, the holiday season begins in mid-November and ends in January giving us eight weeks to overindulge. What’s more, weight gained during this season tends to stay with us. But, with knowledge about good nutrition, it is possible to eat healthy and still have fun.

Whether attending a company party, planning a dinner party or going out for a New Year’s Eve celebration, here are tips to help you enjoy the holidays and avoid undesired weight gain.

Party tips:
• Never go to a party hungry. Eat a low-fat snack before you go.
• Limit alcohol calories, which are stored as fat.
• Choose diet sodas, club sodas or water so you don’t waste calories on beverages.
• Exercise before eating. A brisk 30-minute walk can reduce your appetite as well as burn calories.
• Use small plates and take small portions.
• Choose mostly fruits and vegetables, then add some of your favorite foods as a treat.
• Use salad dressing sparingly. Avoid soups and breads.
• Enjoy your favorite dessert, but watch your portion and don’t go back for seconds.
• When socializing, move away from the buffet table.

Cooking and Preparing Holiday Foods:
• Use nonstick cooking sprays.
• Choose lower fat meats like turkey breast, lean ham and filets.
• Prepare stuffing outside of the turkey.
• Use a gravy separator to de-fat gravy.
• Use skim milk and low-fat cheeses.
• Flavor with lots of herbs and spices.
• Use two egg whites rather than a whole egg in recipes.
• Serve angel food cake with light whipped topping and fruits.
• Test low-fat versions of recipes a few days before to be sure they taste good.

Attending Dinner Parties:
• Expect to overeat somewhat, and cut back on eating the day before or day after.
• Take it easy with hors d’oeurves when a full course meal will be served.
• Grilled or broiled fish are your best bets for entrees.
• Take second helpings of salads or vegetables if you are still hungry.
• Listen to your stomach and stop eating when full.
• If you can, skip dessert or share with your date.

The most practical tip is to not attempt to lose weight during the holidays. This is an unrealistic goal that will set you up for failure and add to the stress of the holiday season. Since most people gain weight during the holidays, you will do well to maintain your weight.

Many holiday and family traditions revolve around foods that make the season special. Limiting high-fat foods, maintaining a healthy diet and getting regular exercise year round will fend off significant permanent weight gain from holiday festivities.

All About "Fat"

2008-10-28T22:47:00.004-07:00

“Fat Phobia”

If think you should avoid foods that contain fat and cholesterol, like meat, eggs, milk and cheese, to protect yourself from heart disease, you may be suffering from “fat phobia.”

The common belief that most healthy people need to avoid meat, dairy foods and eggs to protect against heart disease is unfounded — especially if it means missing out on the many nutrients these foods contain, including calcium, iron, zinc and vitamins B6 and B12. These nutrients often end up in short supply especially in the diets of older adults.

The Skinny on Fat
Cutting back on fat? Getting enough fat? How do you find a happy balance?

Fat is an important part of a healthful eating plan. It provides energy, fat-soluble vitamins, essential fatty acids and it makes food taste good. The tricky part is the fine line between enough and too much.

It is also important to choose the more healthful--unsaturated fats. Unsaturated fats can help lower blood cholesterol, but only when used in moderate amounts and in place of saturated fats.

To reduce your intake, switch to oils and margarines made from liquid oil. Try to limit hydrogenated oils which have more saturated fat.

Do you avoid certain foods for fear of weight gain? If so, you may be missing out on essential fatty acids and fat-soluble vitamins.

A better way to control fat is to eat foods that contain healthy fats like olive or canola oils and pay attention to your portion sizes.

Choose lean meats, low-fat dairy and plant proteins for variety and nutrition.

Olive Oil: Good for You Fat?
Plenty of research suggests that cooking with olive oil can be beneficial to your health. Its monounsaturated fat content can help lower LDL, or “bad” blood cholesterol.

Olive oil comes in a number of varieties, including virgin, light and extra virgin. All are the same in terms of fat content, either types of fat or total amounts of fat.

The difference in olive oils lies mostly in the flavor. Extra virgin olive oil is low in acid, resulting in a fruity flavor and aroma, so you don’t need to use as much to enjoy the flavor.Virgin olive oil is more acidic, meaning you need to use more to get the distinct olive oil flavor. Light olive oil is lighter in color and flavor.

Whichever type of olive oil you prefer, remember they all have something else in common: They are all high in total fat and calories, so go easy on portions.