nutrition facts

Raise your hand if you have a sweet tooth? Oh c’mon
I know you do. My hand definitely shoots right up. I love sugar in its fullest
from cereals to candy and chewing gum
I pass my daily dosage of sugar early in the morning. Why is it we love sugar so much? Our taste buds are so accustomed to the sweet tastes that we drop on them all the time that regular food is downright boring to the palate. We owe much of this to our excessive sugar intake
but we can do something to curb and
maybe even
replace the extra intake of sugar. There are plenty of sugar substitutes that can help bring us a healthier and more balanced diet.

Sweeteners can be used to “liven” up our food and give us the sugar fix we’re looking for without actually having sugar. In the past
artificial sweeteners have been the main source to use as sugar substitutes but many have not been able to mimic the taste of sugar. These artificial sweeteners cannot be used for baking and do not have the same feel or texture as sugar. For that and many other reasons
we quickly give into our sugar cravings and go back to the real thing. The most commonly used sweeteners are saccharin and aspartame. These have been “sufficient” for many people
but we continue to seek for better alternatives that taste just like our sugar friend.

Xylitol is a naturally occurring substitute that many people do not know about. It looks and tastes just like sugar but doesn’t carry the unhealthy side effects such as tooth decay and cavities that come from excessive amounts of sugar. It’s healthier for us and is an easier way for us to cut back on calories and will help satiate the sugar cravings we all get. Xylitol can be used to bake all your favorite foods and is in crystalline form just how we are used to sugar.

Sugar is a huge part of many of our lives
but causes problems when eaten too much. Diabetes in kids is a growing problem and is partly due to eating too many sugary foods and a lack of exercise. Weight gain among children and adults can be attributed to sugary and fatty foods. Sugar poses a problem for all
but if consumed in proper doses
then it is not bad for us at all.

Other than Xylitol
there are many other natural sweeteners we can turn to that will give us the sugar we need. Honey
fruit juices
maple syrup
and fructose are other alternatives that many use to substitute for regular sugar. Natural sweeteners are a healthy alternative to regular sugar. Remember that consumption is the key. Any food
including sugar
consumed in moderate amounts is not harmful.

So it’s up to each person to take care of their body and watch the amounts of sugar eaten. Sugar is in most foods and that’s why we like to eat so much. We can be responsible in the amount of sugar that we consume and have artificial or natural sweeteners if desired.

Because all of us have been brought up eating junk food
well most of us
it is not easy to change our eating habits. Your eating habits have developed since childhood based on what your mothers or fathers cooked and what your psychological make-up was during that time.

The foods you eat and crave help keep pass trauma and present anxiety in check. Food helps make you feel good when you start to feel bad. Eating is a natural defense mechanism that the brain-body uses to keep you from going crazy.

So
you see
it is very difficult to change our eating habits. When we do
we start to feel bad. We start to feel uncomfortable
we feel pain
we have withdrawal symptoms
and we may feel sick. Is it any wonder that any of us ever succeed in changing our eating habits?

I consider every thing that has been packaged to be junk food. There are a few exception and you need to read ingredient labels carefully. Very few food manufacturers and even restaurants prepare food with your health in mind. Of course
they want to satisfy you
but they don't use foods that are in your best interest.

Most people eat junk food 85% of the time and then eat good food the other 15%. It should be the reverse of this - eat good food 85% and junk food 15% of the time.
To have better health
here are some foods to stop eating. Eliminate these foods over the next two to three weeks.

ท Milk (non-fat or no-fat also) - is a mucus and acid forming food. Milk creates mucus in the body and makes the lymph liquid (we will talk about lymph later) in your body acidic
which attracts parasites and other pathogens. (In the place of milk almond milk or goats milk)
Cancer thrives in a body that is acidic.

o Bread - white bread is also acid and mucus forming. It is also more difficult to pass through the colon and gives rise to constipation.
Sugar the #1 food additive. Sugar is in most of all the products that you buy.

ท Sodas (regular or diet)- are extremely high in sugar or artificial sugar - 7 teaspoons per can. Most people drink over 35 gallons per year. Sugar is a body poison and leads to many disease - diabetes
obesity
tooth decay and osteoarthritis and so on.
o Sugar
also
depletes your B-vitamins and calcium and magnesium from your bones and teeth.

o In addition
since sodas are in aluminum cans
aluminum can go into the soda because most sodas contain phosphoric acid. Aluminum has been associated with senility and Alzheimer disease.

o Calcium is also leached from your body to neutralize the phosphoric acid. (Its healthier to drink juices of all kinds)

There is just no way around it. Sodas suck health right out of your body.

ท Regular salt (NaCl) - excessive salt intake is related to high blood pressure
edema
and imbalances in the minerals in your lymph liquid. Sodium
Na
in salt attracts water so the more sodium you eat that more water your body will hold. (Use sea salt
it has 25% less sodium
use low salt soy sauce
and herbs to flavor your food)

o Most people eat too much salt - over 10
0
milligrams per day. We only need around 200-300 mg per day.

o Excess salt is also in involved with kidney problems
cardiovascular disease
stomach cancer
and excess sensitive to stress.

o Get your Sodium from eating vegetables that are high in sodium. When you get your salt from vegetables it is organic salt
which does not have the same effect in your body as inorganic salt from a shaker. You need a lot of organic salt or Na in your body. Your stomach is a Na organ. It needs organic salt
Na
to keep its lining from being eaten by the hydrochloric acid in your stomach - an ulcer.

o Foods high in organic sodium are apples
apricots
asparagus
greens
red cabbage
carrots
celery
dulse
egg yolks
figs
fish
raisins
prunes
and lentils.

For the next two weeks try adding the following foods to your eating habits.

ท lecithin - is 30-40% choline
which is used throughout your body. This is why you want to include it in your diet.
o choline is one of the main chemicals in our cell membrane.
o It is used in our brains to create the neurotransmitter acytlcholine
which is required for thinking and memory. Consider lecithin brain food.
o It is used by the liver
which helps to prevent a fatty liver. A fatty liver prevents you from losing weight around your belly.
o it helps to break up fats into tiny goblets so that they are easily digestible and will reduce your cholesterol.
o it helps to keep cholesterol from clinging to your artery walls.

ท flax seed oil - is an essential oil
omega 3. This means your body does not make it and it is necessary for you to eat it so that you can live without illness or pain.
o it helps to detoxify the liver
o it stimulates the production of bile. Remember that bile helps to breakdown fat so that the liver can better metabolize it.
o stimulates the body to burn fat.

o apple juice and apples - are high in vitamin A
in Potassium and have other minerals that strengthen the blood. They contain malic and tartaric acids
which keep the liver healthy and promote good digestion. Apples help you to lose weight by providing fiber and keeping you regular.

o fiber - you need 30-35 grams of fiber every day. Most people only get up to 10-15 grams. Fiber is one foods that reduce your transient time in the colon. Fiber helps to keep your colon clean
reduce cholesterol
remove toxins from your body and eliminate constipation.

There you have it. If you can accomplish these changes in one year
you will notice a big difference in the way you feel and the health that you have.

Because all of us have been brought up eating junk food
well most of us
it is not easy to change our eating habits. Your eating habits have developed since childhood based on what your mothers or fathers cooked and what your psychological make-up was during that time.

The foods you eat and crave help keep pass trauma and present anxiety in check. Food helps make you feel good when you start to feel bad. Eating is a natural defense mechanism that the brain-body uses to keep you from going crazy.

So
you see
it is very difficult to change our eating habits. When we do
we start to feel bad. We start to feel uncomfortable
we feel pain
we have withdrawal symptoms
and we may feel sick. Is it any wonder that any of us ever succeed in changing our eating habits?

I consider every thing that has been packaged to be junk food. There are a few exception and you need to read ingredient labels carefully. Very few food manufacturers and even restaurants prepare food with your health in mind. Of course
they want to satisfy you
but they don't use foods that are in your best interest.

Most people eat junk food 85% of the time and then eat good food the other 15%. It should be the reverse of this - eat good food 85% and junk food 15% of the time.
To have better health
here are some foods to stop eating. Eliminate these foods over the next two to three weeks.

ท Milk (non-fat or no-fat also) - is a mucus and acid forming food. Milk creates mucus in the body and makes the lymph liquid (we will talk about lymph later) in your body acidic
which attracts parasites and other pathogens. (In the place of milk almond milk or goats milk)
Cancer thrives in a body that is acidic.

o Bread - white bread is also acid and mucus forming. It is also more difficult to pass through the colon and gives rise to constipation.
Sugar the #1 food additive. Sugar is in most of all the products that you buy.

ท Sodas (regular or diet)- are extremely high in sugar or artificial sugar - 7 teaspoons per can. Most people drink over 35 gallons per year. Sugar is a body poison and leads to many disease - diabetes
obesity
tooth decay and osteoarthritis and so on.
o Sugar
also
depletes your B-vitamins and calcium and magnesium from your bones and teeth.

o In addition
since sodas are in aluminum cans
aluminum can go into the soda because most sodas contain phosphoric acid. Aluminum has been associated with senility and Alzheimer disease.

o Calcium is also leached from your body to neutralize the phosphoric acid. (Its healthier to drink juices of all kinds)

There is just no way around it. Sodas suck health right out of your body.

ท Regular salt (NaCl) - excessive salt intake is related to high blood pressure
edema
and imbalances in the minerals in your lymph liquid. Sodium
Na
in salt attracts water so the more sodium you eat that more water your body will hold. (Use sea salt
it has 25% less sodium
use low salt soy sauce
and herbs to flavor your food)

o Most people eat too much salt - over 10
0
milligrams per day. We only need around 200-300 mg per day.

o Excess salt is also in involved with kidney problems
cardiovascular disease
stomach cancer
and excess sensitive to stress.

o Get your Sodium from eating vegetables that are high in sodium. When you get your salt from vegetables it is organic salt
which does not have the same effect in your body as inorganic salt from a shaker. You need a lot of organic salt or Na in your body. Your stomach is a Na organ. It needs organic salt
Na
to keep its lining from being eaten by the hydrochloric acid in your stomach - an ulcer.

o Foods high in organic sodium are apples
apricots
asparagus
greens
red cabbage
carrots
celery
dulse
egg yolks
figs
fish
raisins
prunes
and lentils.

For the next two weeks try adding the following foods to your eating habits.

ท lecithin - is 30-40% choline
which is used throughout your body. This is why you want to include it in your diet.
o choline is one of the main chemicals in our cell membrane.
o It is used in our brains to create the neurotransmitter acytlcholine
which is required for thinking and memory. Consider lecithin brain food.
o It is used by the liver
which helps to prevent a fatty liver. A fatty liver prevents you from losing weight around your belly.
o it helps to break up fats into tiny goblets so that they are easily digestible and will reduce your cholesterol.
o it helps to keep cholesterol from clinging to your artery walls.

ท flax seed oil - is an essential oil
omega 3. This means your body does not make it and it is necessary for you to eat it so that you can live without illness or pain.
o it helps to detoxify the liver
o it stimulates the production of bile. Remember that bile helps to breakdown fat so that the liver can better metabolize it.
o stimulates the body to burn fat.

o apple juice and apples - are high in vitamin A
in Potassium and have other minerals that strengthen the blood. They contain malic and tartaric acids
which keep the liver healthy and promote good digestion. Apples help you to lose weight by providing fiber and keeping you regular.

o fiber - you need 30-35 grams of fiber every day. Most people only get up to 10-15 grams. Fiber is one foods that reduce your transient time in the colon. Fiber helps to keep your colon clean
reduce cholesterol
remove toxins from your body and eliminate constipation.

There you have it. If you can accomplish these changes in one year
you will notice a big difference in the way you feel and the health that you have.

What’s for dinner tonight? I bet it’s not Raisin Bran or Grape Nuts
but why not? Research shows that whole-grain cereal is an excellent source of vitamins and fiber
and is low in calories and saturated fat. But in America
cereal is supposed to be eaten for breakfast. It’s not supposed to be eaten for dinner. We can’t do that. Says who? The advertisers
that’s who. What if Kelloggs launched a “dinner cereal?” and put a lot of marketing dollars behind the idea? Certainly this “dinner cereal” wouldn’t be different from any other cereal; it would just give us “permission” to steer away from the norm and do things a little differently. And I guarantee there’d be a lot less overweight people in the world.

About 7 years ago I put my theory to the test. I ate cereal for dinner 5 nights a week for about 4 months
and I can honestly say that my stomach was flatter than ever
I never felt full or bloated and I got used to it pretty quickly. In fact
I found myself driving home from work excited about what cereal I was going to have that night
and I looked forward to it. I felt great.

Our overweight problem is largely cultural. Big
dinnertime meals are part of what we do even though research shows that consuming our largest meal at night is a big reason for our bulging waist-lines. Not long ago I read an interesting study about the timing of our eating. The researchers compared the eating habits of some community in Scotland and compared them to ours. This community was in a farming region and the people
on average
consumed the same amount of calories per day that we do
but they did not have a weight problem. The reason: Breakfast was their big meal. About two thirds of their daily calories were consumed in the morning and they ate sensible lunches and dinners. In our culture
we consume two thirds of our calories after 5:00 P.M. The body’s metabolism slows down significantly after 6:00 P.M. and our bodies just aren’t burning all of those calories effectively.

Timing is everything. Makes sense
doesn’t it?

In our world
we do what seems normal
what everyone else is doing. A family sitting around the dinner table eating a bowl of Cheerios with sliced bananas sounds ludicrous. It just doesn’t fit into our cultural schema. But obviously something has got to change in our country or we’re just going to keep eating ourselves to death. Try the cereal plan for a few weeks and see if you lose weight. There is such a huge selection of good
healthy cereals out there so you don’t have to worry about getting board. Dare to be different.

If you suffer from a peptic or duodenal ulcer
the last thing you might consider taking is hot Cayenne Pepper. This goes against everything you've ever heard about what aggravates an ulcer
the facts are that most "spicy" foods do just the opposite. Capsicum (Cayenne Pepper) can reduce pain which serves as a local anesthetic to ulcerated tissue in the stomach and can even help to control bleeding in the stomach.

Some individuals may be bothered by eating "Red Pepper" or spicy foods
these foods do not cause the formation of gastric ulcers in normal people. An interesting note is that people suffering from ulcers usually avoid Cayenne Pepper
in fact those people may actually benefit from its therapeutic action.

Taking Capsicum may significantly reduce the risk of ever developing a peptic ulcer. A Chinese study published in 1995 stated
Our data supports the hypothesis that the chile used has a protective effect against peptic ulcer disease.
1
Another 1995 study found that Capsicum can even protect the stomach lining from aspirin induced ulcers.2 Aspirin can cause stomach ulceration in certain individuals or if taken with too little water or juice. Researchers have concluded after experimenting with human volunteers that the capsaicin content of capsicum has a definite gastro - protective effect on the mucous membranes of the stomach.3 Eighteen healthy volunteers with normal gastrointestinal mucosa took chile and water followed by 600 mg of aspirin and water. The study was conducted over a period of four weeks. Endoscopy results showed that taking 20 grams of chile before the aspirin definitely demonstrated a protective action on the stomach lining.4 Capsicum has the ability to rebuild stomach tissue.

Capsicum has the ability to bring blood to regions of tissue at a faster rate boosts the assimilation of foods that are consumed with it.5 Several clinical studies support this phenomenon. It has been thought that Capsicum stimulate the release of substances which increase secretions in the stomach and intestines plus can increase an abundance of blood to the stomach and intestines.6 In fact
Capsicum can increases the flow of digestive secretions from the salivary
gastric and intestinal glands.

References:

1 J. Y. Kang
et al. "The effect of chile ingestion of gastrointestinal mucosal proliferation and azoxymethane-induced cancer in the rat." Journal of Gastroenterology-Hepatol. Mar-Apr. 1992: 7 (2): 194-98.
2 K. G. Yeoh
et al. "Chile protects against aspirin-induced gastroduodenal mucosal injury in humans." Dig-Dis-Sci. Mar. 1995: 40 (3): 580-83.
3 Ibid.
4 Ibid.
5 L. Limlomwongse
et al. "Effect of capsaicin on gastric acid secretion and mucosal blood flow in the rat." Journal of Nutrition. 1979: 109
773
See also T. Kolatat

You may have heard about the glycemic index and wondered what it is all about. The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly
releasing glucose gradually into the blood stream
have low glycemic indexes.

Foods with a high glycemic index convert into sugar very quickly
with negative physical effects. Foods with a low glycemic index turn into sugar gradually
helping maintain your body's chemical balance. In general
foods with a low index are preferable.

Glycemic Load measures the amount of sugar a food actually releases in the body. Foods with a low glycemic load usually have a low glycemic index
yet still have a low glycemic load. Other foods have both a high index and a high load. You should avoid high load foods as a regular part of your meal plan.

When you choose carbohydrate foods
check both their glycemic index and glycemic load. Detailed tables with this information are widely available. Use the chart below to get started.

High Glycemic Index

# Fruits and Vegetables

* Corn
* Cranberry juice
* Orange juice*
* Raisin

# Starches

* Bagel
* Bread (white)
* Refined cereal
* Granola
* Muffin
* Pasta
* Potato
* Pretzel
* Rice
* Tortilla (flour)

Medium Glycemic Index

Fruits and Vegetables Starches
Apricot* French Fries
Grape* Oatmeal
Pineapple* Pita Bread
Watermelon Waffle

Low Glycemic Index

Fruits and Vegetables

* Apple*
* Asparagus*
* Broccoli*
* Brussels sprout*
* Cauliflower*
* Celery*
* Cherry*
* Cucumber*
* Grapefruit*
* Green Bean*
* Green pepper*
* Kiwi*
* Lettuce*
* Onion*
* Orange*
* Peach*
* Plum*
* Spinach*
* Strawberry*
* Tomato*
* Zucchini*

* * Low glycemic load foods.

Simply eating more fruits and vegetables is not the answer - they must be the right fruits and vegetables. Starchy vegetables such as peas or lentils (200 to 250 calories per cup) are healthy
but they contain more calories than you may want. If you need to eat more to satisfy your hunger
add low glycemic load vegetables. For example
spinach and asparagus are better choices than higher calorie corn and peas. A cup of spinach topped with 1/2 cup of tomato sauce has only about 90 calories
but it gives you nutrients from two colour groups.

Why Not Brown and Beige?

When considering which foods to enjoy sparingly
also use colour as a guideline. Many brown and beige carbohydrates
like pasta
beans and potatoes
while healthy
also tend to be high in calories.

We all age. That fact is inevitable. But a lot of the negative changes that take place in our bodies are not. As we age
we become more susceptible to such things as heart disease
osteoporosis
diabetes
and arthritis. However
medical research has shown that proper nutrition can slow down and even prevent many of these ailments.

It is estimated that nearly one half of all health problems in the elderly are directly related to poor nutrition. The elderly are by and large some of the most poorly nourished people. Some reasons for this are as you age your sense of taste and smell decreases
it is harder to chew
and you just don’t feel hungry.

In some cases
financial reasons may affect the food choices made and it may be harder to get out and shop for food due to various physical factors. On top of this
as you get older your body may not be able to absorb some of the nutrition from food as well as it could when you were younger. In some cases a good multi-vitamin (preferably in liquid form) could help offset this. Your doctor can help you find one that’s right for you.

Here are a few things that you can do to plan for better nutrition in your diet and a healthier life as you get older:

Plan out regular meals for each day and try to include vegetables in at least 2 of them every day. If you must snack
use fruits and vegetables rather than junk food like potato chips and candy.

If you have problems chewing meat
try going with things like fish and ground meats. Also try to eat more soups as they can have plenty of nutrition in them and they are great choices if you are on a budget.

Make meals more interesting by inviting a friend to lunch or dinner once in a while. Sometimes it can get boring to always eat alone and having someone over can entice you to get more creative with meals than you might when eating alone.

One thing you can do to ensure that you’ll be getting better nutrition is to make each plate colorful. Different color vegetables for example generally contain different nutrients so the idea here is
mix it up.

Growing old may be inevitable but that doesn’t mean you can’t grow old gracefully and healthier and with a steady diet of proper nutrition
you can maintain better health well into your golden years.

Making a commitment to have healthier eating habits is a tough one. Knowing how to implement that commitment may be even harder. Where do you start? What foods should you eat
and which ones should you stay away from? These are all questions you should answer before going out to the grocery store.

We need nutrients to survive. We need vitamins
minerals and calories everyday. There are two types of nutrients. Micronutrients are our vitamins and minerals and macronutrients are where our calories come from. The three types of macronutrients are fat
carbohydrates and proteins.

Many people think that all fats are bad and recently started thinking all carbohydrates are bad too. That leaves us with just protein. If this were the case
our diets wouldn't be very enjoyable. Fortunately not all fats are bad and the same goes for carbohydrates.

With all the negative publicity recently
you might be afraid to eat any carbohydrates. Carbohydrates are our main fuel source. Our brain can't use anything else to power itself with and our muscles will work the best on it. Don't deprive yourself of it. Carbohydrates that you should stay away from are simple sugars that are found in candy
sodas and many snacks. Good carbohydrates such as whole wheats and fruits will keep you energized throughout the day and avoid sugar highs and lows.

Fats are also very important. Without fat
our body wouldn't be able to utilize some of the vitamins we consume. Fat is found in our cell walls and make up a big part of hormones. Fats you should avoid are saturated fats that come in meat
milk and dairy products. Every one should consume good (unsaturated fats) that come from plant sources such as nuts and olives.

Calcium has been recommended and widely accepted as an essential mineral for bone and skeletal health and numerous body functions-regulating heartbeat
conducting nerve impulses
stimulating hormonal secretions and clotting the blood. Now
some conflicting and potentially misleading research is threatening to negate the efficacy of this vital mineral.

One factor that the study
published by the Women's Health Initiative
got right was that the government's recommended daily dosage is necessary to receive the benefits associated with calcium consumption and supplementation. Yet more than half of the study participants did not adhere to the recommended calcium supplementation
making improvements in bone density a nearly impossible result. Meanwhile
those that did comply experienced a whopping 29 percent lower risk of hip fractures.

Americans
both young and old
are failing to meet calcium intake requirements and the incidence of osteoporosis is climbing. During adolescent and teenage years
when 45 percent of bone mass is formed
meeting calcium requirements is essential. According to the Journal of Pediatrics
however
only 10 percent of teenage girls and 30 percent of teenage boys are meeting adequate calcium intake
which places them at serious risk for stunted growth
bone disease and
eventually
osteoporosis.

Calcium is available through dairy products and green
leafy vegetables-yet incorporating adequate amounts into a modern
hectic lifestyle
regardless of age
is often unrealistic. Calcium-fortified foods and supplements
however
can fill the gap.

"It's very important that people do take a supplement if they're not getting enough calcium in their diet
says Nicholina Galinsky, R.N.
Unfortunately
most of us are not aware that we have osteoporosis until we break a bone."

Adora™
a new calcium supplement
is made with milk and dark chocolate. Each chocolate disk contains 500 mg of elemental calcium
along with 100 international units of vitamin D and 40 micrograms of vitamin K
which aids absorption. In addition
the supplements taste like gourmet chocolate
which makes sense since the manufacturer
Thompson Brands
is a candy maker
not a pharmaceutical company.

We all have this pre-conceived notion that only coffee contains caffeine but that is not the case. Beverages like cokes and chocolate products contain caffeine. A hot cup of coffee with the morning sunshine sounds so tempting and revitalizing.

It has the ability to keep you awake and help burn that midnight oil in time of dire need. Coffee becomes a matter for social gathering. It helps you socialize by letting you bump into one of your colleagues in the office which otherwise wouldn’t have happened.

It is being considered as one of your friend as it has helped you sit up late at night and clear those grueling Math’s papers. With all the usefulness one can think of we also happen to know that coffee contains caffeine which is not good for your health.

Having coffee can help you remain alert but it is the aftermath you should be worried about the ill effects it has on your health. It is a stimulus which does wonders to your central nervous system by stressing the hormones in the blood stream and keeping you alert and awake whenever you have it.

This unnatural way of keeping your body alert takes a toll on your body. The normal way of functioning gets disrupted due to the intake of coffee or any other product which contains good amount of caffeine.

As caffeine gets into our system it makes us addicted. After knowing the ill effects of caffeine if you suddenly stop taking coffee
you will face caffeine withdrawal symptoms which can be anything from a headache
irritability
fatigue
constipation
lack of appetite
lack of concentration to even forgetfulness.

The withdrawal symptoms can be very harmful leading to stomach ulcers as the coffee can be acidic. This excess acid gets into your blood streams causing loss of calcium in urine. Caffeine which has been freely used in most of the beverages has led kids get addicted to it. The high content of sugar just makes it very popular among children which are the future generation with excess weight.

It is also the cause of abnormal fast
slow or irregular heartbeats. It is also known for increasing blood pressure which leads to constant stress and hypertension. There are increasing chances of heart disease; pancreas and bladder cancer which we all know can be very fatal.

The idea to quit caffeine should be very strong and not one to tampered with. The process should be slow and gradual. As we all know the withdrawal symptoms of caffeine is very bad. Avoid other caffeinated products which would just make matters worse. If you happen to drink 6 cups coffee a day cut it down. Try to have 2 cups green tea and 4 cups coffee and similarly as you go ahead you will completely stop till you got rid of caffeine from your life.

If you are looking to purchase nutritional supplements
look no further than the World Wide Web. There are millions of businesses based both in the “real” and virtual worlds that hock any type of natural extract or supplement imaginable. These nutritional supplements can be anything from naturally building muscle and tone to ensuring your body has the proper nutrients at all times. Online sellers of nutritional supplements are just as reliable as the traditional brick and mortar stores
and are often controlled by the same company.

Instead of searching all over town for those hard to find nutritional supplements
look no further than your computer. The World Wide Web has essentially shrunk the earth
allowing you to purchase anything and everything from any corner of the globe and have it delivered directly to your door. Many small towns do not have a health food store or nutritional supplements shop
so instead of driving near and far to purchase the items you seek
you can save time and money on gas and hop on the internet for all your shopping needs.

Quite often
these online sellers of nutritional supplements are a great deal less expensive than traditional brick and mortar stores. This difference in price is usually because of the rock bottom overhead it takes to run a virtual business. Instead of renting a storefront for your nutritional supplements store
paying employees to stock and man the register
purchase a variety of business related items
and paying utilities on the store
you can quickly and easily run a significant business out of your own home. This savings is directly passed down to the buyer
who reaps the rewards of convenient shopping at great prices.

If you are looking at a place to purchase nutritional supplement online
ask your friends
family members
or coworkers for a reference. Most individuals have done some sort of shopping on the World Wide Web and can point you in a general direction. Also
speak with your primary healthcare provider about an appropriate store in cyberspace to purchase your nutritional supplements. This is critical since your doctor should know of anything you are taking
whether all natural over the counter supplements or prescription medications. Once you have found a reputable dealer of nutritional supplements online
establish a relationship with the company and be sure to tell your friends. Word of mouth advertising is an excellent way to spread the word about a specific business.

Whenever you purchase anything online
especially nutritional supplements
only work with legitimate sellers. Remember the old adage
if it is too good to be true
then it probably is
and carefully look up the background information of any store before you buy your nutritional supplements. Also
once your products arrive
ensure they are still properly sealed and the containers are in perfect condition when they arrive. This inspection is important so that you can be sure none of the products were tampered with before they arrived on your doorstep. Once your nutritional supplements arrive
you can begin taking them and be on your way to proper health in no time.

The name broccoli is derived from an Italian name 'Brocco'. It may not be a favorite vegetable for many
especially kids but it has great number of properties to benefit your entire body. It can be stated as one of the finest vegetables which fight numerous diseases. With the high vitamin content it tops the list in the vegetables department. It is known that broccoli has more Vitamin C in comparison to orange. It also has good amount of calcium which you find in abundance in our very own milk.

Just the presence of so many good qualities helps broccoli to combat many health problems. It contains components which fight deadly disease like cancer. Broccoli sprouts contains more cancer fighting elements in comparison to well-developed broccoli. Eating broccoli sprouts on regular basis prevents stomach cancer. It also minimizes your chance of gastritis and peptic ulcer. Your sun-damaged skin gets a sigh of relief as it protects your skin. This saves you from diseases like skin cancer. Your heart problems are reduced and chances of heart diseases slope down to minimal.

If you want to improve cataract problems
have broccoli sprouts at least twice a week. Your chances of having cataract are reduced immensely. It builds your immune system if you have broccoli in small amounts. It spikes your system due to the presence of zinc and other required minerals. It should be considered as a boon for many pregnant women because it contains folic acid. This folic acid is quite rare due to which broccoli becomes very important. It helps in proper development of the fetus without any defects. It is very good to help you with rheumatoid arthritis. The richness of vitamin C in broccoli saves you from suffering pain by polyarthritis. It is great for asthma patients due to its anti-oxidant and anti-inflammatory factors. Many of your asthma problems are reversed by having broccoli. Deficiency of Vitamin C is the main cause of easy bruising. This deficiency is overcome by eating broccoli.

Home Remedies

Having par-boiled broccoli is very good to remove heartburn.

Eating broccoli can help you to reduce the high sugar level.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies 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.

Most folks know a small amount about metabolism. Some know all about it
some know only that it happens in our bodies
and others have only heard the word. For those of you out there who are interested in learning a bit more
here it is! Metabolism works in our bodies to synthesize and break down food
or "purines".

Before we go any further on metabolism
we should learn what Purines are. They come from the food that we ingest. Who thought food could have such a fancy name? Purines
by definition are "A double-ringed
crystalline organic base
C5H4N4
not known to occur naturally
from which is derived the nitrogen bases adenine and guanine
as well as uric acid as a metabolic end product."

Now
back to metabolism. Metabolism occurs in living organisms
to sustain life
and/or to synthesize. In humans
it does both. We require such things as nutrients to sustain our being
and metabolism takes these vitamins out of purines. without a metabolism
we would eat and fill up once
never have a bowel movement
and slowly decay from vitamin deficiency.

And there you have it! For you out there who you they know it all
I threw in some big words
and for you out there who don't know the first thing about metabolism
there you go! You can aquire more information on metabolism or purines from books
internet sources
or you doctor.

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