nutrition facts

A recently completed University of Florida study has added to the buzz surrounding the Brazilian acai berry. The study is one of the first to research the many claims attributed to the acai fruit.

In it's study
six different chemical extracts were made from acai berry pulp
and each extract was prepared in seven concentrations.

At least 4 of the extracts killed a great many cancer cells when applied for 24 hours or more. Anywhere from 35 percent to 86 percent of the cancer cells were destroyed
depending on the particular extract and concentration.

According to Stephen Talcott
an assistant professor with UF's Institute of Food and Agricultural Sciences
the study showed extracts from acai berries triggered a self-destruct response (apoptosis) in up to 86 percent of leukemia cells tested

Talcott
however
cautioned against reading too much into the results
noting that the tests were run against cancer cell cultures and not on human test subjects.

Still
the results are exciting. In the last year
the Brazilian berry has really taken off in the United States. It has also caught the attention of many companies who are now creating products that include the acai berry.

Although
acai berries are thought to be one of the richest fruit sources of antioxidants
other antioxidant rich fruits have been shown to kill cancer cells in similar studies.

Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage is theorized to be one of the main causes of cancer. A sufficient amount of antioxidants are thought by many to short-circuit this process by interacting with and stabilizing the free radicals and may stopping the damage that they do to healthy cells.

Experts are divided on just what effect antioxidants have on cancer cells in the human body
because of the many other lifestyle factors that have to be factored into the equation.

Many anecdotal claims have been made for the acai berry. And traditionally Indians in the Brazilian rain forest have used it in ways as diverse as food
house thatching
drink
diarrhea
jaundice
fevers
and as treatment for many other health diseases.

The University of Florida study is a welcome step towards getting away from some of the claims of acai and subjecting it to controlled studies.

"A lot of claims are being made
but most of them haven't been tested scientifically
Talcott said.
We are just beginning to understand the complexity of the acai berry and its health-promoting effects."

There have been a lot of negative reviews of the consequences of consuming coffee
tea or eating chocolate because of the amount of caffeine that these substances contain. There might be a silver lining to the caffeine cloud though and that's how caffeine can play an important role in boosting your memory.

Often we experience short term memory problems. At times it can be whether we turned off the water after we brushed our teeth or if we locked the door before we went to bed. These things can nag at our minds enough that we turn our car around to make certain that we won't be faced with a flood because of running water or we jump out of bed only to find that we did indeed lock the door.

Life is busy and it's easy to forget some of the smaller things that we take for granted. Our minds might have trouble focusing because of a conflict at work or stress at home. This isn't an uncommon occurrence and it happens everyday to people of every age. Losing track of tiny details is common but certainly not something that we need to live with. There are steps that we can take to improve our memory enough that we never have to deal with having our minds filled with those nagging thoughts again.

If you find that you're one of the people who can't put their finger on certain small facts and it has become a frustration for you
it might be time to consider the benefit of caffeine in relation to short term memory.

Caffeine is a stimulant and it works to stimulate not only our hearts but our minds as well. It can give a person the extra boost they need to clear their mind. Many people feel the need to have a cup of coffee each morning so they can focus. The caffeine that is found within the coffee jolts the brain and the memory can retain more information. You probably know someone who says that they can't function until they've had their coffee. It appears that there's more truth in that statement than most of us have ever realized. That first cup of morning coffee gets the memory gears moving in many people.

This can be especially important for many people at work. Having the ability to retain important information is essential for their employment. If they find their memory lacking it could have serious consequences that stretch far beyond some of the minor annoyances that they might experience at home when they forget to do things.

A cup of coffee or tea in the morning might be just the prescription to boost the memory enough that the rest of the day you function at full memory capacity. The same can be said for the lull that many people experience by mid-afternoon. Having a piece of chocolate or a cup of hot chocolate stimulates your memory again and the rest of the day will flow as smoothly as the beginning did.

Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what's commonly referred to as the "wear and tear processes". With bodybuilding
additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates
adequate protein
vitamins
minerals
fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers
colas and other synthetic foods. Adopt eating habits imbibing fruits
whole grains
milk
eggs and fresh farm products.

How much protein do you need?

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein
a glass of milk has 8 grams
an egg approximately 5 grams and a slice bread 3 grams.

A word of caution against the tide of bodybuilding supplements in markets. Many times you come across advertisements proclaiming
‘Gain 20 pounds of muscle in 3 months flat!’. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter body’s natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy.

Lastly in bodybuilding it’s not
‘the more the better’. Rather it is ‘the more precise the better’. Don’t over exert
eat balanced food and include plenty of rest. With everything good in life
patience
commitment
and balance will guarantee your success. With these tips in mind you are all set to pump iron!

Protein is an essential nutrient
and is vital to your health. It is used to build muscles
skin
hair and nails. However
many people put their health at risk by eating too much protein.
The typical American diet already provides plenty of protein and there is no point in adding any more
unlike fat cells
there is no place in the body to store protein so the excess is eliminated or is seen as fat rather than muscle.
So what you need to do is to consume just enough protein to allow your muscles to be healthy
perform work and grow. But how much is just enough?
You only use protein for about 15% of your energy use
the majority of energy comes from fats and carbohydrates. Exercising doesn’t necessarily mean that you require more protein but more carbohydrates to stop your body breaking down protein and using that for energy.
Try to make sure that 70% of your protein comes from sources such as meat
fish
eggs or poultry. The complete protein provided by these foods combines with incomplete protein consumed from other food sources. So your body makes the best of all the protein that you consume.
If you are consuming too much protein
you are probably consuming too many calories over your maintenance levels and this will show as an increase in your body fat levels. And with the advent of the latest fad high protein diets
not enough carbohydrates are being consumed so the protein is converted to glucose and not converted into muscle growth.
What is needed for muscle growth is not more protein but high intensity strength training with the required amount of time for rest and recovery between sessions. Because that major bodybuilding star you saw in the latest magazine requires 300 grams of protein a day doesn't mean that you have to. What he won't tell you is that taking Steroids is behind his muscle gains and not his diet.
High intensity strength training and not food stimulates muscle growth.
Consuming excessive amounts of protein is not only bad for your liver and kidneys but also promotes vitamin and mineral deficiencies. It is also linked to osteoporosis and some forms of cancer.
One way to overcome the need to eat large quantities of protein is to increase the consumption of protein in stages until a maximum efficiency point is reached and then to drastically reduce it again. This obliges the body to over-compensate by increasing the efficiency for the absorption of protein into the body.

An example of a Protein Loading diet is found below.



Week One


Breakfast: Poached egg on toast
cereal with fruit and milk.

Snack: Fruit and protein shake.

Lunch: Chicken
potato
and vegetables. Fresh fruit salad.

Snack: Nuts
fruit
and biscuits with cheese.

Dinner: Fish any style
rice
vegetables
whole meal bread and fruit salad.

Week Two


Breakfast: Two poached eggs on toast
cereal with fruit salad and milk.

Snack: Nuts
fruit
protein shake.

Lunch: Chicken with potatoes and vegetables (any style)

Snack: Nuts
fruit
biscuits with cheese.

Dinner: Roast Beef with vegetables
brown rice
whole meal bread.


Week Three


Breakfast: Three eggs any style on toast
cereal with fruit and milk.

Snack: Nuts
fruit
and protein shake.

Lunch: Turkey with potatoes and vegetables
brown rice
whole meal bread.

Snack: Nuts
fruit
protein shake.

Dinner: ฝ Chicken
potatoes
veggies
brown rice
whole meal bread.

Before Bed: Protein shake.


Week Four



Breakfast: Four eggs any style on toast
cereal with fruit and milk.

Snack: Nuts
fruit
protein shake.

Lunch: Spaghetti with meat sauce
potatoes
brown rice
whole meal bread.

Snack: Nuts
fruit
protein shake.

Dinner: Roast Pork
potatoes
brown rice
whole meal bread.

Before Bed: Protein shake.



After week four of this protein loading diet
move from the max intake of protein to the lowest. So in the fifth week go back to week one menu
in the sixth week
week two menu and so on.

This protein loading diet provides a balance of protein
fats and carbohydrates and combined with high intensity strength training will be very effective in increasing muscular bodyweight without the need to ingest large quantities of protein.

Long before winter comes
black bears in the forest spend all their time eating everything they can sink their teeth into. During the summer
bears eat and eat and eat
trying to get as fat as they possibly can
and when the weather turns cold
they look for a place to curl up and then they sleep the winter away.

Now
the habits of bears might not seem like something you should try to follow. After all
doctors are always warning us humans that we shouldn’t overeat
and that we shouldn’t spend all of our time lying around
doing nothing.

But there is one part of the black bear’s habits that you should actually try to imitate
because it would be good for your health.

Black bears eat a lot of berries
of many different varieties
such as raspberries
strawberries
and blueberries.

Berries contain natural sugars and wonderful flavors. Unlike many other foods that are really good for you
but which don’t taste good
berries taste great.

And unlike many foods that taste great but which aren’t good for you
berries are among the most health friendly foods you can eat.

It’s only been within the last decade that scientists have started to pay a lot of attention to the health benefits of berries. And what researchers are learning about the health benefits of berries has a lot of exciting potential for human diets.

One of the first major experiments on the health benefits of berries took place at Tufts University about ten years ago.

Researchers were working with a group of aging rats. They fed them diets of various foods to see what the effects would be. Among the foods they tested were strawberries
blueberries
and spinach.

Now these rats were fairly old in terms of “rat years”. In fact
their age was equivalent to humans about 70 years old.

The foods the scientists tested were all very high in beneficial antioxidants
so the scientists wanted to see if any of these foods would boost the physical and mental capabilities of these aging rats.

The researchers found that while several of these foods seemed to offer some antioxidant protection
the rats that had been fed blueberries were the only ones that actually improved in their abilities.

In fact
the rats which had been fed blueberries were able to perform like much younger rats!

This was a very exciting find
and the scientists then wanted to find what it was in the blueberries that produced this very beneficial effect.

It turns out that the chemicals responsible for making these aging rats act mentally younger and perkier were the pigments in the skin of the blueberries.

The compounds that give ripe berries their beautiful colors are the very substances that have such strong anti-oxidant powers. And antioxidants are compounds that help repair some of the damage that happens to our body cells every day.

Scientists have discovered that the darker the berry
the more health benefits it has! Eating two thirds of a cup of blueberries will give you as much anti-oxidant protection as five servings of apples or squash.

The dark pigments in these berries seem to offer protection against cardiovascular disease
degenerative eye disease such as cataracts
and may offer some help in preventing some cancers
and bladder infections.

If the exciting results of the rat studies turn out to also hold true for humans
it may mean that compounds in these dark berries may help protect brain cells from the degenerative diseases of aging.

You can get this fantastic antioxidant protection whether you eat your berries fresh
frozen
or dried.

You can eat berries raw
add them to your favorite cereals
or make a smoothie drink with various berries
fruits
milk and yoghurt. Get creative and find ways to mix berries into your favorite recipes.

In North America
blueberries are available fresh or frozen year round. If you can’t get fresh berries
dried berries are also filled with very concentrated levels of the valuable antioxidants.

If you live in a place where blueberries are not easily available
look for other fruits and berries that have very dark red or dark purple colors.

Foods such as pomegranates
bilberries
cherries
black raspberries
saskatoons or serviceberries also have high levels of these very beneficial dark pigments. These foods offer benefits similar to the benefits of blueberries.

So
think about incorporating at least one habit of bears into your lifestyle – and make berries a frequent part of your diet!

Soya is one of the oldest and most nutritious foods in the world. In the 11th century BC it was primarily consumed in Northern China
spreading to the west and the U.S.A. in the middle of the 18th century and only more recently to Europe. Soya is mainly used in industry and for animal feed despite the fact that it is the third most important crop world-wide today and less than 3% is consumed by humans.

Soya has many nutritional advantages as it contains protein
fibre and isoflavones which have positive effects on cholesterol
bone density
menstrual and menopausal symptoms as well as preventing certain cancers. It is thought to be a wonder food by the Chinese who believe it can cure kidney disease
water retention
common colds
anaemia and leg ulcers.

Research studies by Professor Anderson in 1995 resulted in healthy heart claims as Soya was found to reduce blood cholesterol levels in many of his studies. Soya isoflavones combined with soya protein enhance blood cholesterol reductions as well as having a positive effect on menopausal women by reducing the risk of hot flushes. Improved vascular function
reduction of blood pressure
antioxidant protection of LDL cholesterol and inhibition of platelet activation are other known cardiovascular effects of Soya and its constituent isoflavones.

The recommended daily amount of soya protein by the UK Joint Health Claims Initiative in 2002 is 25g as part of a low-fat diet to help reduce cholesterol level. In orser to achieve this RDA of Soya to promote a healthy heart and reduce cholesterol it is necessary to consume three portions of a Soya based food each day. This can be easily achieved by using Soya milk on cereal each morning
adding soya milk to tea and coffee and choosing a dessert made from soya milk eg. custard or fruit smoothies yoghurt etc.


There are many Soya cookery books available as well as the many recipes containing soya beans and tofu which already exist in Chinese cooking books. If more people included Soya into their daily diet the risk of developing Heart disease would be reduced which would have a significant impact on the incidence of mortality caused by Coronory Heart Disease today.

Why not check out our nutrition guide at http://www.nutritional-supplement-guides.com/nut-ebook.html

Modernization is wonderful
but there are also other factors in the modern life we live in that may subject our bodies to harm. Understanding what can harm us and what will help us will be our best defense.

Free radicals
our body’s natural enemy subject our body to more than 10
0
hits during a normal day. If our body is not able to combat the harmful effect of free radicals
then it may give us disease and pre-maturely age our body including our skin.

The pristine valleys of Tibet and Mongolia have a solution to this problem.

What do you think is their secret?

Introducing goji juice
made from goji berries grown in the remote and unpolluted hills and valleys of Tibet and Mongolia. Experts who want to save the people who live in this modern society studied what must be wonderful about these Himalayan diets and why do they live so long and free from diseases. Their studies prove that their diet perpetually include goji berries.

Further studies on goji berries prove that they are nutritious and contain vital nutrients necessary to combat free radicals.

Goji juice contains potent vitamins
and minerals like no other berry.

Goji juice also contains 18 amino acids
8
of which are essential for our bodies
but having all 18 adds to the beneficial characteristic of this wonderful red juice.

Based on studies by numerous health professionals including Dr. Earl Mindell
the author of The Vitamin Bible
goji juice made from goji berries can give your body all the nutrients it needs to help keep a healthy and happy life.

Goji juice aside from the 18 amino acids also has 21 trace minerals
vitamins B1
B2
B6 and Vitamin E. All of these can help give you healthy and active life.

Some of the beneficial effects of drinking goji juice are:

Energy and Strength – goji juice is considered as an adaptogen. It increases exercise tolerance
stamina and endurance. Goji juice may also enhance the recovery of ill patients.

Cholesterol level balance – goji juice may also help manage your cholesterol level because it contains beta-sitosterol
which can help in your cholesterol level balance. It will also help avoid cholesterol deposit in the blood vessels
thus heart problems may be eliminated.

Normal Kidney Function – your kidney is the vital organ that may possibly control the brain and other organs in the body. It is thus essential for better health that you keep your kidneys functioning properly. Goji juice is believed to be helpful in keeping this essential organ functioning properly.

Supports General Health – as mentioned earlier
free radicals harm our body in many ways. Thus
eliminating this natural enemy will help keep our body strong and avoid illnesses. Goji juice is a potent antioxidant that may keep our body healthy.

Other beneficial factors which may come from goji juice are enhanced sexual function
blood sugar level balance and vision problems.

This is because goji juice contains more beta-carotene even compared to a carrot. The vitamin C contents of goji juice
which is 500 times more in weight than orange
will help keep the immune system functioning properly to avoid illness.

These are only a few of the helpful and beneficial functions of goji juice and because goji juice is safe even for children.

If drinking this sweet and tasty juice excites you well enough
you can also eat goji berries with your food. You can eat them fresh or the dried goji berries are also available. You may use your imagination as to how you can enjoy these wonderful and amazing berries.

It may come across as a myth but it is not. Carrot really helps your eyesight. This is due to the beta-carotene which gives carrot the orange color and also the name. It contains vitamin A in large quantities in the form of beta carotene. Due to the usefulness of carrot it has been considered as one of the top most salad requirements.

If you have carrot juice it helps to remove the indigestible fiber. It is also rich in minerals and known to be very useful for your skin. It is learnt that cooked carrots are more nutritional as well as equipped with more benefits.

Carrot seed oil is another way of treating your skin right. The presence of Beta carotene and vitamin A helps to keep your skin alive. It maintains the elasticity of the skin which happens to sag at one point or the other. These oils have been used quite regularly in many skin care products. It protects the sun damaged and wrinkled skin. It keeps the skin firmer and more radiant due to its anti-aging properties.

Carrot oil
another important part of carrot is made useful for your benefit. The presence of carotenoids helps to reduce the damage due to ultra violet rays. By protecting your skin from ultra violet rays it also protects you from skin cancer. It provides a natural tanning boost to your skin when applied. Best part about nature is that nothing goes waste. The carrot root oil if mixed with any of the other base oil helps your skin tremendously. It also helps cures dry skin problems and rejuvenates the basal layer.

Skin Care Remedies

Grate one carrot and mix it with a spoonful of honey. Apply this mixture on your face and leave it for 15 minutes. By using it regularly you will make out the difference.

Carrot juice if applied on blemishes regularly helps them to fade away.

For carrot skin mask you need raw carrots and lemon juice. Grate the carrot and add some lemon juice and apply this mixture on your face and neck. You can do the same with cooked carrots by blending them and adding 5 tbsp honey or yogurt. Apply it and leave it for 15-20 minutes.

By mixing pineapple and carrot juice you can make a fine blend for glowing skin. Apply this mixture on your face and leave it for 15 minutes. Wash it and pat it dry.

Warning: The reader of this article should exercise all precautions while following instructions on the recipes from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

If you’re currently not eating a healthy diet
it can be difficult to start such a plan. However
healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating
then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore
if you truly want to live the best lifestyle possible
it is important to follow tips in order to start eating a more healthy diet.

A great first step when you want to start eating your way to a healthy life style is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be a wise course to keep junk foods and beverages out of your house so as not be tempted to snack during the day. If you’re worried about getting hungry
keep healthy snacks like carrot sticks
yogurt
fresh fruit
or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets
try keeping something tiny on hand
peppermints or barley sugar. Eating a few
(emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you rave.

Another great step to healthy eating
when you’re first starting the process
is to take a few moments to learn what foods are the healthiest for you and how they work within the body. To start eating healthily we must begin by thinking healthily. Most people understand that fruits
vegetables
and low-fat meats and dairy products are good for you
but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them
it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!

Preparation is a major key in commencing a new healthy diet. You must take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day
you probably more inclined to grab a rushed meal which will probably do more harm than good. So plan ahead! Instead of grabbing a fast food lunch on the go
take a bagged lunch to work
complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal
a simple plan to have a meal ready before you get home would be perfect
but in our fast paced life style
sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week
on your days off. Perhaps just before you do your weekly shopping. Another warning: when going to the shops
do not venture their hungry because if you're anything like me
one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating.

Initially many will find it very difficult to make those necessary changes to healthier eating. Along with the difficulty of change
you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved life style and is cleansing itself from the unhealthy toxins built up from poor eating habits. However if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.

Start with baby steps. Even if you only replace one soda a day with a glass of water
you are really improving your calorie intake. If you eat fast food every day for lunch
try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals
by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion
you will feel much better within yourself physically
mentally and emotionally and well on the road to becoming as healthy as you can be

Bee pollen has all the essential components of life. It is considered by many to be nature's most perfect complete food. It is extremely loaded with vitamins and contains nearly all known minerals
trace elements
enzymes and amino acids. Bee pollen is also considered to be a first-rate source of anti-oxidants.

Bee pollen is a complete food
and taking it helps to balance the incomplete foods that we are all used to eating in everyday life.

Additionally
bee pollen is one of the world's oldest health foods. You can find references to it in the Bible
the Torah
the Koran as well as ancient Chinese and Egyptian texts. And one of our most popular presidents
Ronald Reagan
took bee pollen for years.

And many people swear to the healing properties of bee pollen. They claim that it'll give you increased energy
boost your body's immune responses by increasing your red and white blood cells
increase longevity by repairing damaged cells
and help to cure all kinds of diseases with it's built in antibacterial qualities.

People also say that it is good for the intestines
moderating and controlling the organisms dwelling there and helping to aid digestion and the assimilation of nutrition

But it helps to keep a little perspective and remain as least a little skeptical. Thus far
I am aware of no reputable scientific study that supports the view that bee pollen is effective against any human disease.

So what exactly is bee pollen?

Pollen is created by the male part of the flowering plant. As the bee flits from flower to flower
it carries pollen with it
which cross-pollinates and fertilizes the plant. Some of the pollen also makes it back to the bee hive where bee keepers can then collect it.

And it is precisely because of this pollen that many people who have allergies will be negatively affected by bee pollen. In fact
there are documented reports of bee pollen and royal jelly triggering asthma
hives
sore throats
facial itches and even anaphylactic shock in people with allergies to specific pollens. And these reactions can occur with as little as one teaspoon of bee pollen.

But another real hidden danger is that many people will believe so much in the efficacy of bee pollen or some other nutrient of the month that they completely ignore the signs of their own body. Nutritional supplements should never
ever take the place of consultation and treatment of your doctor or competent health care professional and nutritionist.

So you’re a healthy eating convert
and you want to start making sure all your meals are perfectly balanced. If you’re on a limited budget
though
you might have a problem. There’s a reason why most people get too much carbohydrate and fat and too little protein: most kinds of protein are expensive. Meat and cheese
two of the best sources of protein
are also two of the priciest ingredients you can buy.

So
if you want to eat healthily on the cheap
what’s the answer? Well
it might surprise you. What you need is beans.

Beans are a cheap crop
readily available in large tins for not very much money at all
and yet they are an excellent source of protein
and taste good too. There’s no shortage of variety
either: you can get everything from baked beans to kidney beans to butter beans
all lined up there in the same section for you. If you’re not sure of what to do with them
find some vegetarian recipes
which tend to be very bean-heavy
and give them a try.

It can even be nice to mix together a few different kinds of beans and have a bean salad with a sauce – a simple side dish
but an easy way to add protein to your meal. Pasta with a dairy-based pasta sauce containing beans is an example of an ideally balanced meal
as long as you don’t overdo it with the pasta
as is rice with bean curry.

Of course
I’m not recommending that you stick to beans for your protein all the time
as you’re bound to get sick of them eventually. If you can replace meat or cheese with beans even occasionally
though
you’ll save a lot of money without affecting the balance of your meal.

The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day. When you first hear that number
it may seem like a lot
but it is actually much easier than you think to fit that many servings of fruits and vegetables into your daily diet. For one thing
the shelves of the grocery stores are fairly bursting with fresh fruits and vegetables. In addition
vegetables and fruits are some of the least expensive
most nutrient rich
foods in the supermarket. With all these fruits and vegetables to choose from
it is very easy to make these nutritious
delicious foods part of your daily meals and snacks.

When you take into account how much a serving really is
it is actually quite easy to get five to nine servings of fruits and vegetables per day. For instance
the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available
and how low the prices usually are
it is easy to see how easy to reach this daily goal really is.

One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring
so why not pick a variety of fruits and vegetables
in every color of the rainbow and in every conceivable shape
size and texture
to give yourself a varied diet every day.

When shopping for fruits and vegetables
it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients
and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes
and these new recipes may just provide the impetus you need to eat all those fruits and veggies.

New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance
everyone has eaten oranges
but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.

Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Actually
nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients
such as vitamin C
vitamin A and vitamin E are important to good health
so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill
they must be ingested through a healthy
balanced diet that contains plenty of fruits and vegetables.

In addition
fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive
especially when purchased in season and grown locally. In the long run
getting the nutrition you need from the food you eat is much less expensive
and much better for you
than popping those vitamin pills every day.

So don’t forget to get your five to nine servings of fruits and vegetables every day. It may seem like a lot
but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks
as garnishes
as side dishes and as meals.

As a basis for meals and menu planning
refer to the pyramid information mentioned earlier to make sure you have the basic food requirements met for all family members. Then cross check and plan by looking over basic food categories to target healthy foods to fit the lifestyles and health of everyone. For example
if someone has depression
add some foods mentioned above to his or her dietary plans that aid in the healing and prevention of depression.

Meal planning also depends upon several factors like the number of people eating
meal times
special dietary concerns
budget
available foods
recipes on hand and likes and dislikes of everyone who will be eating. Begin by choosing foods and recipes that you like and know how to prepare well and that fit into everyoneีs dietary plans. If one or more people have special needs
like diabetics
plan ahead for substitutions either in the food preparation or food substitution for that individual or for those individuals.

There are a few things to note when making meal choices and menu planning. First
some foods may be advertised a certain way
but that doesnีt mean you canีt experiment. For instance
eggs and sausage can be served for dinner
not just breakfast. And waffles can be made from healthy wheat grains and eaten for lunch with fresh fruits instead of sugary syrup and heavy butter for breakfast.

Add variety
too. Have other family members jump in and prepare meals some nights and on weekends. Kids enjoy making macaroni and cheese
so host mac-n-cheese night on Wednesdays
for example. Then alternate different vegetable combinations
colors and textures to vary the menu on a weekly basis (no need to let boredom take over on Wednesdays with the same routine!)

To help with family food budget concerns
clip coupons from newspapers
weekend inserts
and any place you can find them. Downloaded coupons from the Internet to save money
too
from places like CoolSavings.com and CouponCart.com. RefundingMakesCents offers an affordable subscription to a neat print magazine for coupon deals
trades and lots more
with a secret code to their website for Internet coupon-codes for lots of online companies like Amazon.com (cookware) and Barnes and Noble (cookbooks).

Also note seasonal food selections for savings. Create menus and meals based upon whatีs on special that week or month. Hint: stock up and store or freeze special-priced items and family favorites when possible and storage room and the budget allows. But donีt over do it. With convenience stores and supermarkets for food shopping in practically every neighborhood anymore
there is no need to hoard. An old saying
าHaste makes wasteำ might apply if you see a great buy
purchase multiple items
then let them become outdated and have to toss them out.

One fun way to save is by trading coupons and working out food deals with friends
family
neighbors
your church group and anyone else whoีd like to join in. Food cooperatives and farm markets available in your area may offer special pricing to groups or large purchases. So team up for better purchasing power and split everything up between group members. If youีre not into that much organization
go one-on-one with a neighbor
other friend or relative. Buy a huge bag of potatoes
onions
oats
and / or other foods
then share.

Here is one special item to note with regards to dietary planning. Itีs unfortunate
but fast foods
especially those that are high in fat content (fried
greasy foods)
are often cheaper than good
healthy food choices. For example
lean beef costs more than high-fat beef; cereals high in nutritional value are often priced much higher than the low-cost
sugary brand names. And low income and homeless people are particularly victims of this situation
many times needing to turn to the less healthier food choices for survival. So whenever possible
your plans might want to include donating a portion to homeless shelters and churches who would probably be more than willing to take extras off your hands.

When most people hear the word “anemia
” they immediately think of iron. But a shortage of Vitamin B6 can also cause a type of anemia because this vitamin is vital to the healthy generation of hemoglobin in the blood of a normal
healthy person. You may also associate Vitamin B6 with sugar diabetes
and that’s because one of the important functions of this vitamin is to regulate the amount of sugar in the blood.

Vitamin B6 is also known as pyridoxine. You may not have heard of many people who were found to have a serious Vitamin B6 deficiency
and there’s a good reason for that. B6 is so readily available in so many foods that it’s a fairly simple matter to get your daily recommended allowances of this vitamin.

Some of the common sources of B6 include tuna
roast beef
tomato juice
trout
pork loin and peanut butter. Naturally
cereals that are fortified with vitamins are excellent sources and many provide 100 percent of the body’s need for cereal. Three raw bananas also provide a full day’s supply of the necessary Vitamin B6. A medium baked potato (including the potato skin) provides about one-third of the daily requirement. Evaluating the foods rich in this vitamin reveals that many people are already meeting the daily requirements for B6.

So what are the dangers of having too little Vitamin B6 in your daily diet? Recent studies suggest that a lack of this vitamin is a factor for determining the risk of stroke and some types of heart disease. That means that people with deficiencies are more likely to suffer from these health issues than their counterparts who are getting sufficient amounts of Vitamin B6.

Depression is another problem potentially impacted by a Vitamin B6 deficiency. Though there may be some difference of opinion as to the role and the importance of B6 and depression
there appears to be a link that can’t be denied. In fact
depression is listed by some as one of the symptoms of insufficient Vitamin B6 in the diet.

There are some risks of taking too much B6. Nerves – especially in the outer extremities – are sometimes damaged by overdosing the body on vitamin B6. In the majority of cases
simply eliminating any vitamin supplements appears to eliminate the nerve problems as well. It’s unlikely that a normal person can take in enough Vitamin B6 from a normal diet to cause toxicity at this level
and more likely that these severe effects of too much B6 are caused by taking too many vitamin supplements containing B6.

The word
Ayurveda
is from the ancient Indian language
Sanskrit
and literally means "Knowledge of Life".
The Ayurvedic approach to life involves listening to and addressing the unique needs of your body
recognizing and balancing your mental and emotional states and deepening your connection with your spirit
your essential self.

The raw food diet is based around the principle that eating a diet high in raw food will normalise and alkalise your body. This
in turn
connects the mind with the body; thus
Ayurveda and the Raw Food diet are very similar.

This article will hopefully provide a brief guidance on how you could connect the two in a way that is optimal to your health.

In Ayurveda
the idea is that you eat according to your ‘dosha’; vata
pitta and kapha.
Vata is composed of the elements of air and ether
Pitta is composed of the elements of fire and water
Kapha is composed of the elements of water and earth

Vata types are generally thin and find it hard to gain weight. Vatas need to get sufficient rest and not overdo things
as they can tire easily.

Pitta types are generally medium sized and well proportioned. They also tend to be intelligent
with a sharp wit.

Kapha types tend to have sturdy
heavy frames. They are prone to gain weight easily. They often tend to have a positive outlook on life.

So
what does this mean
and how does it apply to you?
In Ayurveda
it is believed that each person is governed by one dominant dosha and you should eat according to that dosha. However
this article is concerned with Ayurveda and Raw Food
so I will only mention the foods that coincide with both these diets.

Vata
Balances: Sweet fruits
apricots
avocado
bananas
berries
grapes
melons
asparagus
beets
cucumber
garlic
radishes
zucchini.
Aggravates: Dried fruits
apples
cranberries
pears
watermelons
broccoli
cabbage
cauliflower
raw onions.

Pitta
Balances: Sweet fruits
avocado
coconut
figs
mango
prunes
sweet and bitter vegetables
cabbage
cucumber
okra
potatoes.
Aggravates: Sour fruits
berries
bananas
plums
oranges
lemon
pungent vegetables
garlic
onions.

Kapha
Balances: Apples
apricots
berries
cherries
cranberries
mangos
peaches
pungent and bitter vegetables
broccoli
celery
garlic
onion.
Aggravates: Sweet and sour fruits
bananas
coconut
melons
papaya
sweet and juicy vegetables
potatoes
tomatoes.

There are many suggestions in Ayurveda
which are very easily translated to a Raw Food Diet.
Such suggestions are:

Eat mainly seasonal fruit
vegetables
nuts
seeds and grains
Eat according to your constitution
or dosha
Fast for one day every two weeks
Establish a regular eating routine
Eliminate or limit caffeinated
carbonated and alcoholic beverages from your life
Drink herbal tea
fruit and vegetable juices

Every day
Americans consume heavily processed and refined foods because they mistakenly believe that healthier
more nutritious foods are too expensive to buy on a tight budget.

"It is incorrect and damaging to characterize eating whole foods as a luxury only the rich can afford
said Colette Heimowitz, vice president of education and research at Atkins Health & Medical Information Services.
While this notion plays into the pockets of manufacturers of processed foods
it couldn't be further from the truth. Unfortunately
by perpetuating this myth about whole foods
those parties responsible support unhealthy long-term eating habits."

The Atkins Nutritional Approach and similar regimens have demonstrated their weight loss and health benefits in numerous studies
Heimowitz said. For instance
a six-month study published in the November 2004 Journal of Experimental and Clinical Cardiology demonstrated that a low-carb diet significantly reduces body weight and decreases the level of triglycerides
LDL (bad) cholesterol and blood glucose
and increases the HDL (good) cholesterol.

"One of the best aspects of the Atkins Nutritional Approach is that it is a program that can fit into almost any budget
Heimowitz said.
It is important for people to realize that with a little ingenuity and creativity in the grocery store and kitchen
they can reap tremendous health benefits from whole foods without having to prepare elaborate gourmet meals."

Steak
often linked with following Atkins
is not the only available source of protein.

Lower-priced cuts of meat and poultry
ideal in hearty stews and casseroles
for example
offer the same nutritional value as more expensive prime and choice cuts.

Canned fish and less pricey selections such as cod and catfish also can help you control your carbs on a budget. Tofu
another valuable source of protein
can bring diversity to meals without breaking the bank.

Frozen vegetables and fruits -- provided that they have no added sugars -- are typically less expensive than out-of-season fresh produce but still provide the same dietary value. Frozen broccoli
spinach and berries are great low-carbohydrate flavor enhancers.

Nutritionists agree
today’s dieters can lose weight on many of the popular diets prevalent throughout the diet industry. The trick to dieting success is keeping the weight off once the dieting part of the plan has ended. Figures from the CDC show that the percentage of dieters who able to maintain their weight loss for five years after accomplishing their goal weight is a very disheartening 5%. Some research shows the figure to be less than this. So the greatest challenge for the nutritional community is not the actual weight loss
but the maintenance of weight loss once the initial loss has been accomplished.

During the main weight loss period dieters stray from their diets to varying degrees
but the most successful dieters are the ones who are able to get back on their program after a stumble. This is very similar to the maintenance problem most dieters face. If one is told that they will never be able to enjoy a specific treat for the rest of their lives the likelihood that they will be able to sustain a program is significantly reduced. Both the dieter and maintainer face similar obstacles in fulfilling successful programs.

This is where low carbohydrate diets have a significant advantage over their counter parts. If the dieter has just gone through a rough patch
such as the holidays
or a vacation
the low carb diet knows that in order to get back on the program they can start with a nice gigantic steak and eggs breakfast
followed by a roasted chicken for lunch and salmon drowned in a nice rich dill cream sauce for dinner. The choice for the other dieters is no where near as inviting. Half of a scrumptious grape fruit and a bowl of delicious cottage cheese followed by whole wheat bread with tuna mixed with diet dressing for lunch and a couple slices of dry turkey breast with brussels sprouts and low-fat vanilla yogurt for dinner. These are common choices for the dieting public.

The number one most significant factor in the successful completion of a diet is overwhelmingly answered by the low carb diet. Getting back on the program once you have stumbled. The appeal of the foods offered clearly favors low carb dieter. Although some find Special K to be a most attractive choice
most would choose the green pepper
onion
cheese omelet option.

The bias against low carb diets is rarely answered empirically. Long held conventions in any discipline are hard to overcome
especially in the field of health. Finding a health professional with an open mind can be one of the hardest tasks for the health conscious consumer today.

Artichokes have been around for a long time. Originally found around the Mediterranean Sea
they were used by the ancient Romans to treat poor digestion.
Somewhere along the line
the Romans realized artichokes also made great appetizers
and they have been a traditional Italian food ever since.

The Latin name for this greenish-purple vegetable is Cynara scolymus. Sometimes called French or Globe artichoke
it's the flower of the plant that is sold in grocery stores. But don't confuse it with the Jerusalem artichoke
which is really a tuber that grows in North America.

One medium artichoke supplies 20 percent of the vitamin C you need for the day. With only 60 calories
it's also a good source of potassium and magnesium
both important for a healthy heart. And like most fruits and vegetables
it's packed with disease-fighting antioxidants that nutritionists rave about.

3
ways artichokes keep you healthy

Steps up digestion.

As it turns out
the ancient Romans were onto something when it comes to artichokes and digestion. An ingredient in artichoke leaves helps your liver form bile - something necessary for good digestion. If your liver doesn't produce enough bile
your food doesn't get broken down properly
and you end up with stomach pains and indigestion.

If you feel sick to your stomach
overly full
and have abdominal pain after eating a normal-sized meal
you may suffer from dyspepsia - a fancy name for poor digestion.

Several scientific studies showed dramatic improvements in people with dyspepsia after being treated with artichoke extracts. You can also get help for your indigestion the way the ancient Romans did - by eating a delicious artichoke with your dinner.

Chokes out heart disease.

Bile from your liver does more than help you digest food. It also helps break down cholesterol from the fat you eat. But a liver that doesn't produce enough bile lets too much cholesterol get by - kind of like the I Love Lucy episode where the chocolate assembly line starts moving too fast for her to keep up. People with liver problems can have high cholesterol even if they eat a low-fat diet.

That's where artichokes come in. Because they can help you make more bile
you might be able to lower your cholesterol by eating them. A study in Germany showed that taking artichoke extract for six weeks caused LDL cholesterol
the bad kind
to fall by more than 22 percent. As a bonus
artichokes might also be able to block some new cholesterol from forming in your liver.

Lowers blood sugar.

Your liver is busier than you might think. In addition to breaking down fatty foods
it also stores extra glucose (sugar) in the form of glycogen and turns it back into glucose whenever it gets a phone call from your blood saying that supplies are too low. This is a great system in a perfectly working body. But some people have faulty phone lines
and their livers work day and night cranking out glucose their blood doesn't need. This overproduction of glucose can lead to diabetes and other health problems.

In animal studies
researchers found that substances in artichokes kept livers from making too much glucose. More studies need to be done
but scientists think artichokes might someday be useful to people with noninsulin-dependent diabetes. In the future
people might use plants
like artichokes
to keep their blood sugar production in check.

Pantry pointers

Choose artichokes with even
green color. Don't buy any that look wilted
dried out
or moldy. Heavy
small heads are best.

Small artichokes are good for appetizers
and larger ones can be used for stuffing with a variety of fillings and served as an entree.

Be sure to trim about an inch off the top with a sharp knife. And then trim about one-quarter inch from the tips of the leaves since this part is inedible and rough on your hands.

Artichokes can be steamed in a steamer basket or boiled in water. They should be tender and ready to eat in about 30 minutes. If you're in a hurry
you can microwave them more quickly. First
rinse them with water to add some moisture. Then wrap each one in microwaveable plastic wrap. For four artichokes
microwave on high for 10 to 15 minutes or until the meaty part at the base of the artichoke is tender.

You can serve these veggies hot or cold. Some people serve a dipping sauce with artichokes. It would be a shame to ruin a lowfat food with a rich sauce
so try a low-calorie
yogurt-based dip.

If you've never eaten an artichoke
you might be a little confused about what part is edible. The outer leaves are hard and a little bitter
but at the bottom of the leaf
where they pull away from the stem
there is a soft
velvety hunk of "meat" that you can eat by gently pulling the leaf through your teeth. After you've nibbled all the leaves this way
you're left with the best part of the artichoke - the heart. This is a soft
nutty-flavored center that can be eaten whole. Just scrape off the soft fuzz with a spoon before you dig in.

Are you constantly surrounded by temptation? Can’t say no to those fattening lunch dates
or those home-baked pies from your mother-in-law or to the huge box of chocolates from your partner? The diet is hard enough without high-calorie foods being pushed in your direction. How can you stick to your resolve?

WebMD experts offer five simple strategies to help you stick to a healthy eating plan (even when you're surrounded by non-dieting friends and loved ones).

1. Make a Statement. It’s up to the dieter to make his or her feelings known. Directly ask your loved ones not to give you food as gifts or eat in front of you. No matter how strong you are
you can't stare fattening foods in the face every day without your willpower breaking down.

2. Keep Temptation Out of Sight. Even if your loved ones agree to eat their fattening goodies when you're not around
ask them to keep it in a cabinet where you don't normally go for your diet foods - you'll be less tempted to eat it.

3. Learn the Art of Substitution. Give yourself a taste treat of your own by preparing a less-caloric dessert that captures some of the essence of what your family members are wolfing down. Be creative and you'll find that watching others eat the goodies won't be so hard.

4. Share the Health. Make the foods that everyone craves in a more healthful and calorie-conscious way. Use no-fat yogurt in place of mayonnaise
use skim milk instead of whole milk
make lasagna with low-fat cheese. Creating a low-calorie shopping list will also help. Choose baked chips instead of fried
popcorn instead of cheese doodles
diet soda instead of regular
you will be helping everyone.

5. Be Reassuring. Even when they say you look good the way you are
reassure your partner that your weight loss goals are driven by health
not vanity
and that losing those extra pounds will help ensure a better future for both of you. Explain the serious health risks involved in being overweight.

No- you’re not weak-willed. You’re human. Just don’t let those around you get the best of you. Follow these five easy steps and you won’t fall off the weight loss wagon.

Every five years or so there seems to be a new fad diet that becomes the craze. Low-carbohydrate diets currently hold that spot. The popularity of fad diets is their ability to assist the individual with quick weight loss. Some people who want to lose weight are so desperate that they will try anything. Many of these diets do result in weight loss. The problem is that they may cause rebound affects in the form of more weight gain or worse
cause you to develop a health issue or to become vitamin deficient.

The problems that can occur when you are on a fad diet can range from mild to severe. Mild symptoms include diarrhea
nausea
and headaches. Severe symptoms that you may develop from a fad diet include heart disease
high blood pressure
and high triglycerides. What further complicates the issue is that most people will not know they have a problem until the condition progresses to a dangerous level. This is one of the reasons any diet modifications should first be discussed with a medical doctor.

Of course
the best method for weight loss is to lessen the number of calories consumed and increase the number of calories burned so that no more than two pounds per week are lost. This method takes time and people who want to lose a significant amount of weight may become impatient. There may be the possibility that your weight gain is associated with some health condition. There is good news for people in this situation.

The reason many people aren't successful on fad diets is because the diets are typically not good sources of long-term nutrition. Your body will crave the nutrients that it is missing. Unless you are on a restrictive diet advised by your doctor
it is best to avoid diets that limit a particular food group. A diet that consists of fruits
vegetables
dairy products
grain
as well as fats is the best way to lose weight. These foods are low in calories and are also beneficial in keeping your body healthy. A multivitamin that contains high amounts of chromium and calcium may assist you with losing weight. These two elements help your body metabolize fat
which is necessary for weight loss. As with fad diets
you should consult with your doctor before taking a multivitamin with high doses of these elements.

To check out the supplement we take daily and highly recommend
be sure to check out http://www.nutritional-supplement-guides.com/what-we-use.html

A recent survey of nearly 700 Americans showed that 72 percent believe they are healthy eaters
yet government data proves otherwise.

The USDA recently revealed that Americans get plenty of protein and carbohydrates
but often fall short on key nutrients such as magnesium
potassium and vitamins C and E.

"Fifty years ago
we only recognized extreme cases of vitamin deficiencies
like scurvy
which is caused by a lack of vitamin C
said Carroll Reider, MS, RD, Nature Made vitamins director of scientific affairs and education.
Science has advanced. We now know that even small amounts of vitamin deficiencies hurt us much more than people realize."

While most Americans appear well fed
a key question is: Are you nutritionally fit? To assess your nutritional condition
Reider posed the following questions:

Do you shun the sun? People who wear sunscreen
live in northern climates or have darker skin may not receive optimal levels of vitamin D
which is made following exposure to sunlight. Vitamin D helps the body absorb calcium and may also promote ovarian
breast
prostate
heart and colon health. Reider suggests 1
0
IU of vitamin D daily for people who spend most of their time indoors and those who don't synthesize vitamin D easily
such as darker- skinned individuals and the elderly. Vitamin D food sources include milk and fatty types of fish; however
it is hard to achieve optimal intake through food alone. It is also available in supplement form.

Do your meals lack color? Does dinner typically consist of meat
starch and the same green vegetable? For optimal health
add more colors to your diet. Vegetables such as steamed carrots
peppers and red cabbage add vibrant hues to the dinner plate while citrus wedges brighten the standard bed of greens. Eating a variety of fruits and vegetables maximizes nutrient intake and provides antioxidants
which help fight free radicals that may cause premature aging. "A multivitamin formulated for your age and gender is also a good way to compensate for dietary imbalances
Reider said.

Is fish a regular dish? The American Heart Association recommends two servings of fish per week. Reider suggests salmon and tuna, which are rich in omega-3 fatty acids. Some studies suggest omega-3 fatty acids may promote heart health. Other sources include walnuts, flaxseed or vitamins.

My immediate answer is YES
you are eating yourself to death!

I can just hear you all shout "Hold on a second there Richelo! I eat very healthy foods
and I only drink healthy fruit juices. I don't eat sweets
I only buy low fat and low carb products. I eat healthy
and don't need to read the rest of this article!" HOLD ON there a moment! You are not eating as healthy as you think! Let me tell you why.

Never in the history of man have we seen more obesity
diseases
syndromes and what not
than we do right now. Is this all thanks to food? No
BUT
a HUGE part is
and if you will indulge me for a short while
I will try my best to explain to you in an easy to understand manner
why this is so.

We live in an instant gratification and microwave society. If it is not quick
easy and now
it is so yesterday. BUT
at what cost?

I can write a whole book about all the "stuff" they put in processed
or so called fast foods
but
I don't want to bore you to death with all the scientific names and what it does to your body. Let me rather simplify this for you
and say that if it is processed in any way
it is not good for you
and very possibly bad for you!

So
what exactly is processed foods
and why is it so bad for you?

Does it come in a can
sealed box
sealed bag
or is it ready made? If so
it is processed. This is the vast majority of the foods that you get at the grocery store! Have a look the next time you are at the store
and you will see this to be true.

Now on to why it is so bad for you. For this food to last long
have the right color
and not pick up all the bad bacteria associated with keeping food for long
a LONG list of chemicals are added to this food. A lot of these chemicals are known to have very serious negative effects of the human body. To name but a few of these "side" effects: Cancer
High blood pressure
high cholesterol
Numbness
Burning sensation
Tingling
Facial pressure or tightness
Chest pain
Headache
Nausea
Rapid heartbeat
Drowsiness
Weakness and Difficulty breathing for asthmatics .

Now
forget all the "stuff" being added. What about nutritional value? Because of all the processing
there is little
if any
real nutrients left in any any of these foods! Not only that
BUT
the salt levels are WAY above what a human being should be consuming!

What about all these healthy bran cereals? Are they processed? YES. They contain more sugar than anything else! You poor blood sugar levels does not know what to do with all the extra insulin that it gets with just about any fast or processed food!

So
what then is safe and healthy?

Anything that is fresh
not processed
and preferably organic. Plain and simple! YES
that means that nice cup of coffee you are enjoying while reading this is not very good for you!

Have a look at your grocery store. The vast majority of the fresh
non processed foods are around the perimeter of the store
and not in the isles! This makes shopping so much easier!

"BUT
it takes so long to prepare!" The most common complaint I hear! Well
if you plan it properly
you can make all your fresh food in less time than it takes to get all your fast food during the day! Read that again! My wife and I prepare all our meals
for the 2 of us
and our 2 children
in 30 minutes in the morning! All fresh
all healthy
and all ready to eat for the rest of the day!

How much
and how often should you eat? This is also very simple. You should be eating every 2.5 to 3 hours. Before you start screaming at me for telling you to eat so much
remember also that these meals should be much smaller portions of your regular 3 meals a day. This will equate to around 6 meals a day.

What will you be eating? Also quite simple. Protein
Carbohydrates and Fat. YES
fat! You need to eat lean meat
skinless chicken or fish for protein. If you are vegan
there are loads of alternatives. For carbohydrates
you will have fruit and vegetables. For fat
you will have fish
fish oil capsules or flaxseed oil.

That's IT! Sounds boring? Believe me when I tell you that it is not!

To read many more articles like this one
and to learn more about healthy eating and exercising
please visit my web site at http://www.allaboutfitnessonline.com/. While at the site
also take the time to subscribe to our newsletter
which is published bi-weekly
and includes many more articles just like this one.

Food (and water) is the absolute first thing you need in order to ensure life. Without it you would wither away and die. You need food for its nutrition and for its sustenance. But are the foods you consume today supplying you with good solid nutrition
or are many of them slowly robbing you of your health and taking years from your life?

Here are some things to consider:

THE HAZARDS OF EATING MEAT
Eating meat (particularly pork and red meat such as beef) in of itself is unhealthy especially when eaten in too large of quantities. Certain meats
such as beef
can take up to 72 hours to digest completely. Therefore
if you eat meat two or three times a day
you could still be digesting the food you had for breakfast the other day while you are again consuming another round of it.

This explains why many autopsies reveal from 5 to as much as 40 pounds of undigested meat still in the systems of many people! Now
imagine how unhealthy it becomes if the animal where the meat came from was treated with antibiotics and other artificial health sustainers? These chemicals stay in the meat fibers; and no amount of washing
cooking
or boiling will get rid of them. Do you really want that in your food?

Hence
many people today are immune to antibiotics for humans. They ingest the antibiotics from animals
and the extra strong antibiotics kill both the good and bad bacteria in the human body. The more you eat chemically treated meat
the more you weaken your body’s defense mechanisms. This hazard is aggravated further when the meats are processed with artificial flavors and preservatives.

PRECAUTIONS WHEN CONSUMING FISH
Many “fresh” fish in the market today are loaded with preservatives to lock in their “freshness.” Some use formalin
a chemical used in embalming human corpses
to preserve newly caught fish. A few wicked sellers may wash marketed fish with food coloring or textile color to give these fish a “fresh” look. To ensure your safety and enjoy the nutritious benefits of fish
buy them from trusted sources only.

PRECAUTIONS WHEN CONSUMING BREAD
Many white breads are hard to digest. Their hard residues stay long and may form blockades in the intestines. Moreover
eating white bread actually rapidly elevates blood sugar levels in your body. Whole wheat bread is a healthier food alternative to white bread as it supplies better nutrition
but many of the whole wheat breads today still have preservatives because they are commercially produced. Make sure it is made with “whole wheat flour” and not “enriched whole wheat flour”. Always check the ingredients just to be sure.

CHEMICALS IN FOOD
Aside from having their nutrition values greatly reduced
a lot of food today is treated with harmful chemicals. Washing
cooking
and boiling for long hours may lessen the chemicals in your food
but these harmful substances may not be fully eliminated. Peeling the skin off some fruits will not ensure safety either.

Imagine swallowing and accumulating all those fertilizers and pesticides in your body. Do you still wonder why we have so many deadly diseases today that were unheard of in the days of our ancestors?

Insects know better. They will not touch crops with pesticides. That is why you will find these crops sold in the market without any sign of insect bites. People buy them because they look clean and delicious. They don’t know that these outward appearances conceal inner hazards of the food they are buying. Some people think it is a good option to eat fruits and vegetables that show a few nibbles from insects.

PROCESSED FOOD
After having your veggies and fruits treated with fertilizers and pesticides (and these are given to farm animals as part of feeds)
they also undergo artificial processing to prolong their “freshness.” They are treated with preservatives
which mean more chemicals. Some instant noodles are treated with chemical wax
which may be cancer causing. Do you know that these noodles are banned in some countries?

Because processed food terribly lacks real nutrition
their sellers sometimes put synthetic vitamins in them and pass them off as “plus factors” for good health when actually; these synthetic vitamins often do little to nothing for you or in some cases can even harm your health.

If you want to live a long
happy
and healthy life
always be on the lookout for the presence of preservatives in your food. Look at the labels and find out if some of the ingredients can be harmful to your health.

Alexander the Great fell in love with this surprisingly sweet fruit in Asia
where he found them growing wild. When he returned to Europe from his military expeditions
he brought some with him.

The ancient Romans gave the apricot its name - from the Latin word for "precocious" - because the apricot is the first fruit of the season to ripen. The name stuck
and the apricot spread all over
from Europe
to America
and all the way to Australia.

The apricot is a fantastic fruit - loaded with beta carotene
iron
fiber
vitamin C
and several B vitamins. If you dry an apricot
its nutrients get more concentrated
making dried apricots a great snack.

Whether fresh or dried
eating apricots will help you fight the effects of aging
protect your eyesight
ward off cancer
and prevent heart disease.

4
ways apricots keep you healthy

Combats cancer.

If you get indigestion from eating tomato products - the prime source of lycopene - here's great news for you. Apricots
especially dried ones
are another source of lycopene
the amazing carotenoid that can help prevent prostate
breast
and several other cancers. Though apricots aren't nearly as good a source of lycopene - about 30 dried ones have the same amount as one tomato - munching on them throughout the day can boost your lycopene quicker than you think.

Apricots are also a good source of the most famous carotenoid of them all - beta carotene. This powerful antioxidant reduces your risk of some types of stomach and intestinal cancers. To get these benefits
experts suggest getting at least 5 milligrams of beta carotene each day. That's equal to about six fresh apricots.

Halts heart disease.

Eating dried apricots as a snack can punch up your levels of iron
potassium
beta carotene
magnesium
and copper. These important nutrients help control your blood pressure and prevent heart disease. Plus
as few as five dried apricots can give you up to 3 grams of fiber
which sweeps cholesterol out of your system before it has a chance to clog your arteries.

Chases away cataracts.

What you eat can affect your vision. Dr. Robert G. Cumming
the lead researcher for the Blue Mountains Eye Study
says
Our study confirms the importance of vitamin A for cataract prevention.
Cumming adds
Our overall conclusion is that a well-balanced diet is needed for eye health.

Since apricots are a good source of beta carotene
which your body converts to vitamin A
and several other nutrients
they could be just what you're looking for.

Adds to a long life.

Believe it or not
some people claim apricots are the secret to living to age 120. They get this idea from the Hunzas
a tribe living in the Himalayan Mountains of Asia. Common health problems
like cancer
heart disease
high blood pressure
and high cholesterol
do not exist in Hunza. And researchers are wondering if apricots
a main part of their diet
are partly responsible. The Hunzas eat fresh apricots in season and dry the rest to eat during their long
cold winter.

Although eating apricots can't guarantee you'll live a long life
recent research suggests the little fruit may help you live a better life. The B vitamins in dried apricots may protect you from Alzheimer's and age-related mental problems
like memory loss.

Pantry pointers

From June to August
the finest fresh apricots roll into your supermarket from California and Washington state. Keep your eyes peeled for the tastiest of the bunch. They'll wear a beautiful
bright orange skin
and they'll look and feel plump. Avoid apricots with yellowish or greenish tinges and those that are hard
shrunken
or bruised.

Just like their cousin the peach
apricots can ripen on your kitchen counter at room temperature. When they feel and smell ripe
wrap them in a paper bag and store them in your refrigerator. They'll stay fresh for several days.

During the winter months
satisfy your apricot craving with fruits imported from South America
or enjoy canned apricots
jams
spreads
and nectars.

There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavor as a baby
when applesauce introduced you to real food. And now
whether it's a Granny Smith
a McIntosh
or a Red Delicious
you think of apples as old friends. Grown throughout the world
apples are high in fiber
vitamins
minerals
and antioxidants. They're fat-free
cholesterol-free
and low in sodium. In short
eating apples is a smart part of a healthy lifestyle.

6
ways apples keep you healthy

Regulates your day.

You don't have to worry about staying regular anymore. Whether your problem is visiting the bathroom too often or not often enough
apples can help.

A British researcher
Dr. D.P Burkitt
believes one of the easiest ways to prevent all sorts of illnesses
is to avoid constipation. He calls the diseases caused by chronic constipation "pressure diseases." Appendicitis
diverticular diseases
hemorrhoids
hiatal hernias
and even varicose veins can all be caused by straining to pass small
hard stools.

Just one apple with its skin contains 4 to 5 grams of fiber - the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping yourself regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp
delicious apple. And think of the calories you'll save. The average apple has about 80 calories while a serving of chips weighs in at 150 calories and you'll get about 200 from just a few cookies.

But that's not all apples can do. They're also good for diarrhea
thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Applesauce is actually the best apple product for diarrhea
since it's made without the high.-fiber skin. But watch out for extra sugar. Some brands of applesauce dump a truckload of sweeteners into an otherwise healthy food
and too much refined sugar could make your diarrhea worse.

Keeps your body young.

By now you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact
so many people are taking supplements for antioxidant protection that it's become a multibillion-dollar industry. But the evidence is mounting that whole foods can do more for you than pills.

When scientists compared a 1
500
vitamin C supplement to one small apple
the results were astounding - the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that's just for starters. The researchers also found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself: Why waste money on flavorless supplements when you can get better antioxidant firepower from a sweet
crunchy fruit?
Cuts your risk of heart disease. Sometimes it's hard to remember which food is good for which part of your body. The next time you pick up an apple
examine it carefully. It's shaped a bit like a heart - and that should help you remember apples are good for your heart.

It's the magnesium and potassium in apples that help regulate your blood pressure and keep your heart beating steadily
and it's the flavonoid quercetin
a naturally occurring antioxidant
that protects your artery walls from damage and keeps your blood flowing smoothly.

In fact adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There's proof of this in a study of Japanese women who ate foods high in quercetin. They were less likely to get coronary heart disease than other women and they had lower levels of total and LDL
or bad
cholesterol.

Strikes at the heart of strokes.

Apples are even a smart choice for helping avoid strokes. Scientists aren't sure which ingredient in this multi-talented fruit to credit
but the connection is clear - people who regularly eat apples are less likely to have strokes than people who don't.

Protects your joints.

In areas of the world where fruits and vegetables make up a large part of the diet
very few people get arthritis. Compare this to modernized countries where fruits and vegetables have been replaced with fast
processed food and you'll find up to 70 percent of the population suffers from some form of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron
a trace mineral many plants
including apples
absorb from the soil.

If you eat like most people
you'll get about 1 to 2 milligrams (mg) of boron a day
mostly from non-citrus fruits
leafy vegetables
and nuts. Experts believe
however
you need anywhere from 3 to 10 mg a day to affect your risk of arthritis. To boost your boron intake to this level
you'd have to eat more than nine apples a day.

This is probably an unreasonable amount for most people
but don't despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins
and you'll not only have a delicious afternoon snack
but you'll make your joint-saving quota of boron at the same time.
Helps you breathe deeply. Your lungs are assaulted every day by cigarette smoke
air pollution
pollen
and other air-borne nasties.

On top of that perhaps you suffer from asthma
emphysema
or similar lung condition. If all you want to do is take a deep breath
then grab an apple.
A five-year study of more than 2
500
men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who didn't eat apples. Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately
eating apples can't reverse a lung condition you already have
but you just might add a new line of defense against further damage.

Pantry pointers

Buy apples that are unbruised
firm
and have good color. Take them out of their plastic bag and store them in your refrigerator - loose in the produce bin or in a paper bag is best. And since they will absorb odors
keep them away from strong-smelling foods like garlic and onions.

Why do we need to eat foods that are found to be naturally high in antioxidants?
What are antioxidants?
Which foods do we need to eat
in order to naturally fight free radicals?

Scientists have found that the body forms unstable oxygen molecules
called free radicals; every cell produces tens of thousands of them each day. A free radical is basically an atom with an odd number of electrons in its outer ring. Since electrons have a very strong tendency to exist in a paired rather than an unpaired state
free radicals indiscriminately pick up electrons from other atoms
which in turn convert those other atoms into secondary free radicals
thus setting up a chain reaction
which can cause substantial biological damage. This
in short
is bad. There are also many kinds of free radicals
which we are exposed to everyday
for example
pollution
radiation
cigarette smoke and herbicides.

Antioxidants are thought to neutralise and stabilise these free radicals.

So
which antioxidants are naturally found in which foods?

We have:

Vitamin E: a fat-soluble vitamin found in vegetable oils
nuts
green leafy vegetables
and fortified cereals. Some of the foods containing the highest amounts of vitamin E are wheat germ oil
almonds
sunflower seeds
sunflower oil
hazelnuts
peanuts
spinach
broccoli
kiwi and mango.
Vitamin E is an antioxidant vitamin involved in the metabolism of all cells. It protects vitamin A and essential fatty acids from oxidation in the body cells and prevents breakdown of body tissues.

Vitamin C: Ascorbic acid is a water-soluble vitamin present in citrus fruits and juices
cabbage
green peppers
broccoli
spinach
tomato
kale
guava
cantaloupe
kiwi
papaya
and strawberries.
It is important in forming collagen
a protein that gives structure to bones
cartilage
muscle
and blood vessels. Vitamin C also aids in the absorption of iron
and helps maintain capillaries
bones
and teeth.

Beta-carotene: Beta-carotene is a precursor to vitamin A. It is present in liver
egg yolk
milk
butter
spinach
carrots
squash
broccoli
yams
tomato
cantaloupe
peaches
and grains.
Studies have been done on beta-carotene's effectiveness for heart disease
cancer
chronic fatigue syndrome
Alzheimer's disease
fibromyalgia
male infertility
and psoriasis.

Coenzyme Q10: CoQ10 boosts energy
enhances the immune system
and acts as an antioxidant. A growing body of research suggests that coenzyme Q10 may help prevent or treat some of the following conditions: heart disease
high blood pressure
high cholesterol
diabetes
and others. Primary dietary sources of CoQ10 include oily fish
organ meats such as liver
spinach
broccoli
peanuts
wheat germ and whole grains.

Selenium: Selenium is a trace mineral that is essential to good health but required only in small amounts. It helps synthesize antibodies; helps synthesize co-enzyme Q10and helps transport ions across cell membranes. The best sources of selenium are Brazil nuts
wheat germ
molasses
sunflower seeds
whole wheat bread and dairy foods.

You should note that there are many other antioxidants naturally found in foods.
You should also note that the best way to take antioxidants is naturally
through fresh
vibrant food.
One more thing; sometimes less is more. Some of these antioxidants are only needed in small amounts
so check into whether you need to take more or not
before you start overdosing on antioxidants!

Are you making the mistake of not eating enough antioxidants in your diet? I mean really
what is the harm? What
that is
aside from early aging
heart disease
cancer
and a host of other illnesses.

As someone who is concerned about your health
you should be very much aware of the foods you put into your body. But how many of us actually are?

If your health strategy is simply to eat what you want and hope for the best
you may be planting the seeds of your own future illnesses.

Antioxidants help to fight free radicals. But what are free radicals and why are they so harmful to your body? And why does your body need protection against them?

A free radical is a molecule with an unpaired electron. Because it has a free electron
it is highly reactive and very susceptible to oxidation.

Just think of how an exposed apple or potato turns brown when left uncovered. This is caused by oxidation. Well
this is what free radicals are doing to the inside of your body.

Free radicals are not useful as cells to the body. Instead
they steal nutrients from healthy cells - starving them. When healthy cells starve
they deteriorate
and in the process
weaken the body's immune defenses. This is why your body needs to rid itself of them as soon as possible.

Free radicals occur in our bodies every minute of the day. But environment has an effect also. The more you are in contact with toxic environments such as cigarette smoke
radioactivity
smog
pollution
and so on
the more free radicals your body will absorb.

So how can you slow the free radical onslaught against your body? The key is antioxidants.

Normally
a healthy body full of antioxidants
is capable of handling free radicals easily. But if your body is under physical or mental stress
your body's natural defense system may simply not have enough antioxidants available to fight the free radicals.

Antioxidants are believed to help protect the body from free-radical damage by interacting with free radicals in the body and short circuiting their harmful actions. They're scavengers
or garbage collectors. They help to rid your blood vessels and cells of radical cells that would harm you.

Clearly
with all the evidence so far
no reasonable person could ignore the wealth of evidence pointing to the importance of antioxidants.

Although
not conclusive
high antioxidants levels have lent to conclusions that they can slow aging
prevent heart attacks and strokes


The best way to ensure that your body is loaded with enough antioxidants is to eat the recommended five to eight serving of fruits and vegetables a day. Especially
those with high levels of vitamins E
A
and C.

But
really
how many of us do that? The only people I know doing that are hard core vegetarians.

Therefore
even though
it may not be the best choice
you should seriously consider making nutrient supplements a part of your every day dietary routine.

Taking vitamins or supplements daily that contain antioxidants are a good way to maintain cellular health.

Copyright (2005) www.acai-berry-fruit-juice.com

Antioxidants are all the rage today. And
justifiably so. Antioxidants help neutralize free radicals which cause cell damage
which ultimately can lead to diseases of the heart and cancer. It seems everywhere you go its blueberry this and blueberry that. You have your choice of wild blueberry juice
blueberry-pomegranate juice
blueberry-cranberry juice and so on and so on.

Now
don’t get me wrong. I love blueberries. But
in our rush to embrace the latest antioxidant food craze (blueberries
cranberries
pomegranates) we’re ignoring some very high-antioxidant foods that are probably sitting ignored in our cupboards.

“What?” You ask
“What could possibly be higher in antioxidants than my beloved wild blueberry?” Well
how about the small red bean? That’s right
I said “bean.” The small red bean actually has more antioxidants per serving size than the wild blueberry. And the red kidney bean and pinto bean have more antioxidants per serving size than a serving of cultivated blueberries.

What other foods are high in antioxidants? For starters
there are artichoke hearts
blackberries
prunes
pecans
spinach
kale
russet potatoes and plums. And
no
that’s not a mistake. Russet potatoes are on the list of foods high in antioxidants.

The truth is
there are many common foods high in antioxidants and you should not just restrict yourself to one particular food source. Why? Well
have you ever heard the expression
“eat your colors?” That refers to the fact that foods are in different color “families” containing different types of antioxidants which have different benefits. For example
the yellow-orange color family of peaches and nectarines help our immune systems. The purple-red color family of foods (pomegranates
plums
berries) helps reduce inflammation. It’s important to eat foods from all color groups to reap the full benefits of antioxidants.

The good news is that you can eat healthy foods high in antioxidants (by eating them raw
cooking them
or juicing them yourself) without having to pay a high price for the “flavor of the month” antioxidant juices being peddled in the supermarkets.

So
give your blueberries some company at the dinner table. Invite some beans
spinach
potatoes and artichoke hearts and enjoy your antioxidants!

An antioxidant is a chemical that reduces the rate of particular oxidation reactions in a specific context
where oxidation reactions are chemical reactions that involve the transfer of electrons from a substance to an oxidising agent.

Antioxidants are particularly important in the context of organic chemistry and biology: all living cells contain complex systems of antioxidant chemicals and/or enzymes to prevent chemical damage to the cells' components by oxidation. The importance and complexity of antioxidants in biology is reflected in a medical literature of more than 142
0
scholarly articles.

A diet containing antioxidants from plants are required for good health since plants are an important source of organic antioxidant chemicals. Antioxidants are widely used as ingredients in dietary supplements that are used for health purposes such as preventing cancer and heart disease. However
while many studies have suggested benefits for antioxidant supplements
several large clinical trials have failed to clearly demonstrate a benefit for the formulations tested
and excess supplementation may be harmful.

Antioxidants are chemicals that reduce oxidative damage to cells and biochemicals. Researchers have found high correlation between oxidative damage and the occurrence of disease. For example
LDL oxidation is associated with cardiovascular disease. The process leading to atherogenesis
artherosclerosis
and cardiovascular disease is complex
involving multiple chemical pathways and networks
but the precursor is LDL oxidation by free radicals
resulting in inflammation and formation of plaques.

Research suggests that consumption of antioxidant-rich foods reduces damage to cells and biochemicals from free radicals. This may slow down
prevent
or even reverse certain diseases that result from cellular damage
and perhaps even slow down the natural aging process.

Since the discovery of vitamins
it has been recognized that antioxidants in the diet are essential for healthful lives. More recently
a large body of evidence has accumulated that suggests supplementation of the diet with various kinds of antioxidants can improve health and extend life.

Many nutraceutical and health food companies now sell forms of antioxidants as dietary supplement. These supplements may include specific antioxidant chemicals
like resveratrol (from grape seeds)
combinations of antioxidants
like the "ACES" products that contain beta carotene (provitamin A)
vitamin C
vitamin E and Selenium
or specialty herbs that are known to contain antioxidants such as green tea and jiaogulan.

Disclaimer
The information presented here should not be interpreted as medical advice. If you need more information about Antioxidants
please consult your physician or a qualified specialist.

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and the entire resource box is included.