Category Archives: Health & Nutrition

Guide to Nutritional Supplements and weight management.

Avocados – No longer a Forbidden Fruit

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The well known characteristics of fruit, which is light, low-calorie, and fat free, does not apply to the avocado. An avocado contains a lot of calories -360 or more. And it is also one of the few fruits with a measurable fat content, about 30 gr. each. That’s almost half the daily recommended amount for an adult.

If you have doubts about the fact that a food that contains so much fat could be good for you, ask a dietitian. He will tell you that adding some avocado to your diet, could actually improve your health.

Avocados have high folate and potassium content. They are also rich in fiber and monounsaturated fat, both are important for people who are concerned about diabetes and heart health.

A favorite part of a Diabetes Diet
People with diabetes have always been told to eat more carbohydrates and cut back on fat. In general that’s good advice, but it hasn’t to be the best advice for everyone.

Doctors have discovered that when some people with diabetes eat a lot of carbohydrates, they tend to develop high levels of triglycerides, a type of blood fat that may contribute to heart disease. However, when people replace some of those carbohydrates with fat that’s found in avocados, the dangerous fats in the bloodstream tend to decline.

The monounsaturated fat in avocados are called oleic acid. They have found that this type of monounsaturated fat control fat levels in the body and help control diabetes.

Scientists in Mexico put 16 women with diabetes on a relatively high fat diet, with about 40% of calories coming from fat. Most of the fat coming from avocados. The result was a 20% drop in triglycerides. Women on a higher carbohydrate plan, by contrast, had only a 7% drop in triglycerides. Someone on a 2000-calorie-a-day diet might be advised to eat 33 gr of monounsaturated fat. You can get about 20 gr. from just one avocado.

Lowering High Cholesterol
Apart from people with diabetes, people with high cholesterol levels can also benefit from
the oleic acid in avocados.

In Mexico, where guacamole is considered almost a food group, researchers compared the effects of two low-fat diets. The diets were the same, except that one included avocados.
While both lowered levels of dangerous low density lipoprotein (LDL) cholesterol, the aocado diet raised levels healthy high-density lipoprotein, (HDL)cholesterol, while slightly lowering triglycerides.

Avocados also help in another way to lower bad cholesterol. They contain large amounts of fiber, Fiber adds bulk to the stool, causing it with the cholesterol it contains, to be excreted from the body quicker. One avocado contains more fiber than a bran muffin-10 gr or 40% of the Daily Value for fiber.

Support the Heart
Avocados are also a rich source of potassium. Half an avocado provides 548 mgr of potassium. 16% of the DV for this mineral. That’s more than you’d get from a medium banana or a cup of orange juice. Studies prove that people with a potassium rich diet, like avocados, have a significantly lower risk of high blood pressure and related diseases like heart attack and stroke.

In addition, some research has shown that oleic acid can reduce markers of inflammation in your body. Inflammation plays an important role in the development of artery-clogging atherosclerosis.

Rich in Folate
Another benefit from avocado is that it’s rich in folate, a B vitamin that helps prevent the threatening birth defects of the brain & spine. Many women don’t get enough folate in their diets, but avocados can go a long way towards fixing that problem. One avocado contains 114 micro grams of folate, which is 28% of the recommended Daily Value, or nearly 20% of the 600 micro grams that pregnant women need daily.

Minerals for your Bones
Avocado can help you to keep your bones healthy. A cup of mashed avocado contains 120 mgr of phosphorus, which is 12% of the DV. This mineral is a major component for your bones and teeth, and having plenty of phosphorus on hand also helps your body produce energy from the foods you eat.

Zinc for Good Nutrition
You’ll also find 1.47 mgr of zinc swimming in the green depth in a cup of mashed avocado.
That’s just under 10% of the DV. Zinc conducts countless activities in your body.
The mineral helps keep your immune system working properly, for example, and plays a role in wound healing.

Zinc also aids in your senses of smell and taste, which are necessary to be able to enjoy the food you eat.

Shopping for Avocados
If you live in the US, get your avocados from Florida. They provide all the nutrients without all the fat. They have about 2//3 of the calories and half the fat of Hass avocados. The best time to buy avocados is between November and March.
They may have one-third the fat of those picked in September or October.

Warning for Drug Users
People who are taking warfarin should take care when eating avocados. Researchers in Israel found that eating between one half and one avocado could make the drug work less efficient. While the effects didn’t last long,- when people stopped eating avocados,the drug started working better again – this could be dangerous for some people. So, if you’re taking warfarin,check with your doctor before adding avocados to your meals.

Help them ripen
Like bananas, avocados ripen better off the tree, so they are picked and sold unripe.
Once you get them home, leave them on the counter for several days until the fruit is
slightly soft. Or if you’re in a hurry toeat them, place them in apaper bag with an apple
or banana to soften. Never place hard avocados in the refrigerator, then they will ripen
too slowly.

How to Overcome Menopausal Problems

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Menopause can be a time of great exuberance for many women. To feel a sudden sense of freedom is natural with concerns about pregnancy, unfettered by monthly periods, or the anxiety of starting a career, As though the rest of your life is truly your own.

Anthropologist Margaret Mead, who did some of her most exciting work when she was well past her fifties,says: “There is no more creative force in the world than the menopausal woman with zest,”.

Nevertheless, the body does undergo some physical changes during menopause that can take the zest out of the best. Some of the symptoms many women experience around this time are hot flashes, mood swings, and insomnia. Many women ( and their doctors ) assumed for years that the discomfort of menopause was an inevitable part of the process. But it doesn’t have to be that way.
Many of the problems of menopause can be controlled or even eliminated by eating the right foods, says Isaac Schiff, MD. Chief of obstetrics and gynecology at Massachusetts General Hospital in Boston and author of Menopause.

Diet is more important than ever now that many women worry about the risk of treating their menopausal symptoms with hormone replacement therapy (HRT).

Shifts of hormonal production
As a woman approaches menopause, her ovaries begin to produce less of the female hormones estrogen and progesterone. At some point, the production of these hormones begin to be so little that menstrual periods stop, and the physical problems, such as hot flashes and mood swings begin.

Some of the long-term changes in the body caused by low hormone levels, are even more serious.Estrogen, for example, regulates a woman’s cholesterol levels. When estrogen production goes down, cholesterol rises. Which causes many women to have the risk of heart disease, after they have passed menopause. Estrogen also plays a role in keeping a woman’s bones full of calcium. When estrogen levels drop, the bones lose calcium at a very fast rate. Unless women take care to get extra calcium in their diets, their bones become thin and weak, a condition called osteoporosis.

“Getting enough calcium before, during and after menopause is one of the most important things a woman can do to prevent possibly disastrous bone fractures”, says Dr. Utian.

Here soy foods can make a difference, because there is some evidence that the phytoestrogens in soy play an active role in helping bones keep their calcium. Holding on to calcium is important because many women don’t get anywhere near enough
of this important mineral. on average, women between ages 20 and 50 get about 600 mg per day, and women past menopause get only about 500 mg per day.

Scientist at the National Institutes of Health recommend that women in their childbearing years get at least 1000 mg of calcium per day. Women past menopause should aim for 1,500 mg per day.

Most women can get plenty of calcium from their diets. For example, 1 cup of fat-free milk contains 302 mg of calcium, or 30% of the Daily Value (DV). An 8-ounce serving of yogurt has 415 mg or 41% of the DV, and 3 ounces of salmon has 181 mg, or 18% of the DV.

For years, many women replaced their estrogen levels with synthetic hormones,thinking
it was a cure for everything, from hot flashes to high cholesterol. But in 2002, new research
found that the hormones may actually increase the risk of heart disease, which led the
National Institutes of Health and the American Heart Association to advice women not
to take HRT to lower cholesterol or prevent a heart attack.

according to the Nurses’ Health Study, postmenopausal women who have had a heart
attack or have been diagnosed with heart disease and have been on HRT for less than
a year have a 25% higher risk of another heart attack or dying from heart disease than
similar women who never have been on hormone therapy.

Although HRT still has advantages, such as protecting bones and easing problems in
menopause, many women are looking for alternatives, and they;re finding them in their
own kitchens. Even women who do take HRT may find that making small adjustments
to their diet will give them additional relief.

Protection from Soy Food
Since many of the problems of menopause are caused by low levels of estrogen,
it makes sense that replacing some of the estrogen will make women healthier.
Scientists have found that certain foods – most importantly, soy foods such as tofu and
tempeh – contain large amounts of phytoestrogens, plant compounds that act very much
like the natural hormone.

In Asian countries, where women eat a lot of soy foods, only about 16% have problems
with menopausal discomfort. In fact, there isn’t even a word in Japanese for “hot flash”.

“Of course it’s always better to reach for the food, rather than the supplement”, says
Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at Yale
University School of Medicine and author of A Woman’s Guide to Menopause and
Perimenopause. Dr Minkin recommends getting two servings of soy a day, such as
a glass of soy milk and a serving of tofu. Or you could have a bowl of miso soup,
which is flavored with a condiment made from soybeans and salt.

Soy is also very important for protecting the heart, since a woman’s risk for heart disease rises after menopause. Research has shown that eating more soy foods can help bring down cholesterol levels and the risk for heart disease.

Of course, when you’re eating more soy foods, you’re automatically eating less saturated
fat, and this can also help keep cholesterol levels down. “Women approaching menopause
and those who are already menopausal, should concentrate on having the heart-healthiest
diet,” adds Wulf H. Utian, MD, PhD, chairman of the department of reproductive biology
at Case Western Reserve University in Cleveland. “It’s one of the most important issues
they face because of menopause.”

For an alternative to soybeans,you can try eating black beans to reduce your hot flashes.
They contain about the same amount of phytoestrogens, and they can be cooked into great-tasting soups or sprinkled into salads.

Feel better with Flaxseed
In addition to soy, it’s a good idea to add flaxseed to your diet, Dr. Minkin says.
Flaxseed is also a phytoestrogen that help relief hot flashes and sleep problems, the two
complains Dr. Mirkin hears the most often from her patients going through menopause.
Flaxseed also contains a large amount of lignans that may have antioxidant properties.
which means they’ll help menopausal women fight cancer.
Of all the plant foods that contain lignans, flaxseed contains the most, at least 75 times
more than other foods.

Add a tablespoon of ground flaxseed to your cereal or on top of your salads, or bake it
into bread or muffins.You don’t need a lot of flaxseed to get the benefits, Dr Minkin add.

Herbal Relief
Dr. Minkin has found that taking 20 mg of the herb black cohosh helps her patients with menopausal problems. Because the United States doesn’t regulate herbal products, she recommend buying the German brand Remifemin. Herbal products are regulated in Germany, and you’ll know that you’re actually getting what’s on the label.

While the jury is still out on whether or not black cohosh is an effective treatment for menopausal symptoms, it wouldn’t hurt to try the herb and see if it works for you.

Turn down the Heat
There are some classic triggers for hot flashes. Here’s how to avoid them and stay cool.
Pass on hot foods. When it comes to temperatures and spiciness, hot foods are likely
to bring on a hot flash, DR. Minkin says. It’s a good idea to avoid hot beverages like hot
soup or coffee. The same goes for spicy foods, such as Chinese or Mexican food.

Avoid red wine If you’re going to drink, keep in mind that red wine is a classic trigger
of hot flashes, says DR. Minkin. White wine isn’t as bad, so it may be a better choice.

Dress for indulgences.
If you really want to indulge in a spicy meal or drink a glass of red wine, prepare for
a hot flash by dressing in layers. Wear a cardigan over something light so you can take
off the top layer and cool off, Dr. Minkin suggests. If you’re at a restaurant, you may
look for a table near a cool air vent or ask to sit away from the hot kitchen.

Doctor’s Advice
Menopausal symptoms such as hot flashes and sleep problems are certainly bothersome,
but they’re small potatoes compared with the higher risk of breast cancer and
cardiovascular disease menopausal women face, says Jay Kenney PhD. RD, director
of nutrition research and educator at the Prilikin Longevity Center and Spa in Aventura,
Florida.

Luckily, doing all of the things that protec you from cancer and heart disease will also
help with your menopausal symptoms, so add some soybeans to your diet, and eat
more whole grains, fruits and vegetables, and legumes.
“The more the merrier,” he says. “You can certainly eat beans everyday.
Have chili one day, black beans soup the next, a salad with garbanzo beans the next.

Health benefits from the Deep Waters

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Americans have wisely reduced their fat intake for many years, but there is one type of fat you do well to get more off and that’s the fat from fish: omega-3 fatty acids. This omega-3 benefits the fish to keep warm when it comes in cold water and humans benefit from it because it promotes better health.

Eskimo’s diet consists mainly of fish and this is the reason why only a few have heart disease.
Similar benefits have been noticed by fish eaters around the world, they simply have less change to die from heart disease.
However, there is compelling evidence from research that the oils in fish may do far more than protecting the heart.

A team of scientists at the Harvard School of Public Health reported that overall mortality was 17% lower among people, who ate fish twice a week, than people who ate little or no seafood.

The main reason for these protective effects is the ability of omega-3 to reduce inflammation. When we eat lots of processed foods, like cookies, crackers, and fast food, we get a lot of omega-6 fatty acids, which increase inflammation. If we don’t get enough omega-3 in our diet to counteract the effects of omega-6, we’re in a constant state of inflammation.
And inflammation put us at risk for a whole host of conditions, including heart disease, overweight, and even depression We should get a ratio of 4:1 omega-6 to omega-3, but most people get an estimated 15 to 20:1. So we are way out of balance with omega-3.

The omega-3’s in fish seems to work by reducing the body’s production of inflammatory prostaglandins, leukotrienes and thromboxane, naturally occurring compounds, that in large amounts, may cause blood vessels to constrict, while elevating blood pressure. These compounds also may promote unwanted blood clotting in the bloodstream, which can lead to heart disease.

The ability of omega-3 to prevent clotting is very important. Clots that form in the bloodstream can block the flow of blood to the heart and brain, possibly causing heart attacks or strokes. Also, the oil in fish appears to raise levels of high-density lipoprotein cholesterol, that helps to keep fatty sludge from depositing in the arteries.

Research shows that fish can offer particular benefits to people who have already had one heart attack. When they have two fish meals per week they may reduce their chances of getting a second, more severe heart attack.

The oil in fish also appears to help keeping the heart beating in a healthy rhythm. This is important because potentially serious heartbeat irragularitise, called arrhythmias, may lead to cardiac arrest, in which the heart stops beating totally.
There is increasing evidence that omega-3 in fish somehow fortify the heart muscle and keep it beating regularly.

The American Heart Association recommends that all adults eat fish at least twice a week. However, the AHA also notes that some fish, specially big and older types, may contain mercury, PCB’s, dioxins and other environmental contaminants.

The benefits and risks of eating fish depends on a person’s stage of life. Children, and pregnant and breastfeeding women should follow FDA guidelines to avoid mercury contaminated fish. Fish with the highest possibility of having mercury contamination are sharks, swordfish, king mackerel, and tilefish. Eating a variety of types of fish will help minimize any potentially adverse effects due to environmental pollutants.

Cancer Protection
Nutritionist have been advising us for a long time to eat less fat from meat and dairy products, to minimize the risk of certain type of cancers. But the fat in fish is a healthy exception. There is strong evidence that the omega-3 in fish protects against breast and colorectal cancers.

Fish protects against cancer the same way as it helps to prevent heart disease – by reducing the body’s production of prostaglandins. In large amounts, prostaglandins act as tumor promoters – that means, they encourage cancer tumors to grow.

Improved lung function
You wouldn’t think that eating fish could improve breathing difficulties caused by smoking, but that’s exactly what researchers have found. Fish consumption have been linked to better lung function in adults.

There is only so much that the occasional tuna steak can do to protect you from developing lung disease if you smoke. But if you’re trying to quit or if you live with someone who smokes, eating fish is a good way to reduce the damage.
If you smoke, you’re under big time oxidative stress, which will increase inflammation. Omega-3 in fish helps to protect cell walls, which will reduce oxidative stress. Plus, omega-3 will help your nerves and therefore lower your anxiety level, a big thing for people who are trying to quite smoking.

Multiple Protection
There are two more reasons why you should get more fish in your diet. In one study, researchers looked at the fish eating habits of more than 8,700 expectant moms in Denmark. They found that the more fish the women ate, the less likely they were
to deliver pre-mature babies, and babies with a low birth weight.

Researchers speculate that the omega-3’s in fish prevent preterm delivery by helping to promote blood flow through the placenta, allowing the fetus to get more nutrients. In addition, by blocking the effect of protaglandins, which are responsible for initiating uterine contractions, omega-3’s may help prevent early labors and deliveries.

The omega-3 in fish also protects against autoimmune diseases, such as rheumatoid arthritis, and help prevent dementia and Alzheimer’s disease. In addition, two studies have shown that taking fish oil in addition to 45 minutes exercising, 3 times per week, lead to a less body fat, suggesting that fish oil may also promote weight loss.

Choose Salmon
All fish provide some omega-3, but salmon is without doubt the best choice. A 3-ounce serving of king salmon provides 3 gram of omega-3. The more deeply colored the salmon, the more omega-3 it provides. As a rule of thumb, the more expensive varieties of salmon usually have the most omega-3

Ignore farm-raised varieties.
Farm-raised fish are often fed with grains, instead of their natural diets, which effects their body fat. When they are fat omega-6 in the grains, they become sources of omega-6 fats.

Shop for variety.
Besides salmon, spanish mackerel, tuna, sardines, anchovies, fresh whitefish and herring also are good sources.

Buy in cans
One of the easiest way to get more omega-3 is to buy a can of water-packed chunk light tuna (avoid albacore, which has been linked to mercury ).

Save microwaving
When using conventional methods, the high cooking temperatures can destroy nearly half the omega-3 in fish. Microwaving has little effect on these beneficial oils and is therefore a good cooking choice to get the most benefits from your fish.

Preventing of Memory Problems

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Many researchers have discovered that when people are low in certain nutrients, their mental performance drops. Many people are fine as long as they meet their nutritional needs. Even not getting enough water can cause the mind to get fuzzy.
The thirst mechanism slows down as we get older, as a result, we’re not always aware right away that we need water. However, not all memory problems are caused by your diet, but when nothing else is wrong it may be what you eat that is slowing you down.

Vitamin B for the Brain
The vitamin B complex are probably the most essential nutrients to keep your mind sharp. Your body needs the B vitamins to transform food into mental energy and to manufacture and repair brain tissue. “Deficiencies in thiamin, niacin and vitamin B6 and B12 can all cause mental dysfunction”, says Vernon Mark, MD, author of Reversing Memory Loss.
In fact, pellagra, a niacin deficiency, used to be a leading cause of admissions into mental hospitals,” he explains.
Research has shown that when children are given 5 mg thiamin instead of the Daily Value of 1.5 mg, they achieve remarkeble higher scores when they are given tests of mental functioning, Dr. Mark adds.

Today, many cereals, breads and pastas are enriched with thiamin and niacin, so that most people are getting enough of these vitamins. Niacin deficiencies have become extremely rare, especially in this country. But in older people or those who frequently drink alcohol, levels of thiamin can drop low enough to cause memory problems, says Dr. Mark.

The easiest way to make sure you get enough brain-boosting B vitamins is to eat foods that contain enriched grains. One cup of enriched spaghetti, for example, has 0.3 mg of thiamin, or 20% of the Daily Value (DV), and 2 mg of niacin, or 10% of the DV.
Meat is also a good source for getting these nutrients. Three ounces of pork tenderloin,
for example, provide 0.8 mg of thiamin, 53% of the DV, while 3 ounces of chicken breast deliver 12 mg or 60% of the DV for niacin.

As we get older, it’s not so easy to get additional amounts of vitamin B6 and B12, because it’s harder for the body to absorb them. After the age of 55, it’s common to be low in these vitamins, because the lining of the stomach is changing.
When you get older, it’s a good idea to get more than the DV of both of these nutrients.
Vitamin B6 is abundant in baked potatoes, bananas, chickpeas, and turkey.
One baked potato provides 0.4 mg of vitamin B6, 20% of the DV. and one banana provide 0.7 mg or 35% of the DV. For vitamin B12, meat and shellfish are good choices.

Maintaining the flow to the brain
In order to avoid memory problems there should be sufficient blood flow to the brain.
When adequate blood flow is not maintained, the brain and memory begin to perform poorly.
The lack of blood to the brain is often caused by the same problem that leads to heart disease and stroke: a buildup of cholesterol and fat in the arteries.
This condition is not only preventable through diet, it is even at least partially reversible.
The primary cause of cardiovascular disease – clogged arteries in the heart and the brain – is too much saturated fat in the diet. Keep your intake of saturated fat low by cooking with small amounts of liquid oils, such as olive or canola oil. instead of margarine or butter and by minimizing your intake of fatty foods, such as full-fat mayonnaise, rich desserts and fatty meats.

Getting plenty of fruits and vegetables is also important. Fruits and vegetables are packed with antioxidants, compounds that block the effects of harmful oxygen molecules called free radicals.This is important because when free radicals damage the harmful low-density lipoprotein (LDL) cholesterol, it becomes stickier and more likely to stick to artery walls.

Studies have shown that antioxidants in fruits and vegetables can help prevent Alzheimer’s disease. In 2002, researchers studied nearly 5,500 people and found that those who ate diets rich in antioxidants, vitamin C and E, lowered their risk of developing Alzheimer’s disease.Citrus fruits, kiwifruit, sprouts, broccoli, and cabbage are packed with vitamin C. While whole grains, nuts, milk and egg yolks contain vitamin E.

The combination of reducing fat in your diet and eating plenty of fruits and vegetables will help to keep your arteries clear, including those leading to your brain. In fact, it may even help restore blood flow through arteries that have already begun to close up.

Coffee can Improve Memory Function
It’s not without reason that millions of Americans jump start their day with steaming cups of coffee. The caffeine in coffee has been shown to improve mental functioning, including memory.

In one study, Dutch researchers used a chemical to block short-term memory in
16 healthy people. They found that giving these people 250 milligrams of caffeine –
about the amount of 3 cups of coffee – quickly restored their powers of recall.
However,too much coffee can be bad, if only the java buzz wears off within 6 to 8 hrs.
For some people, at least, the after-coffee slump can result in mental fogginess.

Everyone has different reactions to caffeine. For people who rarely drink coffee,
having a cup or two can definitely improve performance and memory.
But if you drink coffee throughout the day, you quickly build up tolerance and you
won’t get the same benefits. In fact, too much caffeine can make you jittery and
reduce your concentration.

Don’t kill your brain cells
“Killing brain cells is not the best way to get a high score in the memory department.
Yet that’s exactly what many of .us do to our grey matter every day. Alcohol is
drinking too much alcohol can cause a significant decrease in memory function.”
In fact, even small amounts of alcohol can damage cells in the brain responsible
for memory.

Many doctors recommend abstaining from alcohol all together to keep your mind
at its sharpest.At the very least, it’s a good idea to limit yourself to one or two drinks –
meaning 12 ounces of beer, 5 ounces of wine or 11/2 ounces of liquor – a day.
When you do drink, choose red wine. It contains resveratrol, a compound that may
keep your brain young.

Optimal Diet for your Brain
You can’t prevent Alzheimer’s disease and dementia altogether, but you can keep
them at bay longer with a heart-healthy diet that focuses on the nutrients that have been
found to be critical for brain function and aging.

Aim for a body mass index of 23 to 25
Being overweight increases your risk for diabetes, metabolic syndrome, and hypertension,
which leads to vascular disease and brain damage.

Choose Dairy
Eat one serving of low-fat, low-sugar dairy once a day, such as milk, plain yogurt,
cottage cheese or ricotta cheese.Epideemiologie studies show that people who drink milk
are less likely to develop Alzheimer’s disease.

Toast to a young brain
Drink one glass of red wine or 4 ounces of purple grape juice or pomegranate juice a day.
They contain resveratrol, a compound that doctors believe activates a gene that is
associated with longevity.

Buy berries
When you eat one cup of berries a day, it gives your brain resveratrol, and other flavoniods, that strengthens your resistance against the development of chronic diseases associated with aging.

Drink some juice
Drink 8 ounces of fruit juice high in vitamin C daily. Three times a week, substitute a glass of vegetable juice that you buy or make on your own for the fruit juice.
Antioxidants and other compounds in those juices help protect the brain from dementia.

Include fish oil in your diet.
Omega-3 fatty acids are powerful agents for a healthy heart and arteries.
When you eat oily cold water fish such as sardines or mackerel you will ensure that you get enough omega-3. You can also substitute with 2,000 to 3,000 mg of fish oil or flaxseed oil per day.Walnuts are also rich in omega-3. Eating 8 to 10 walnuts per day or using walnut oil in your salads of darrk green vegetables will help protect your brain.

Drink green tea every day.
Green tea is rich in antioxidants and has proved to reduce the risk of dementia.
Experts recommend drinking one to two cups a day.

Multivitamins
To include those in your diet is particularly important for older, inactive adults whose’s
calorie intake doesn’t supply the micronutrients that they need.
Choose a multivitamin without iron or reduced iron if yo ‘re not anemic or menstruating.

Consider supplementing with vitamin D
Vitamin D is a new shining start in the role of brain development and function and many
people are deficient without knowing it.
We get about 95% of our vitamin D from sunlight, but young people who work long
hours and eldery adults who are homebound often don’t get enough sunlight to fill their
vitamin D requirements.

Avoid omega-6 fats
The omega-6 fatty acids in corn- safflower- and sesame oils aren’t as healthy as
omega-3’s found in olivve and canola oil. So use those oils sparingly.

Nourish Your Brain
An overall brain-healthy diet is low in refined carbohydrates, (Found in sugars,
baked food, candy, and other sweets, for example), red meats and trans fats.
It’s high in fatty fish, poultry, soy protein, fruits, vegetables and legumes.

Kernels against Cancer

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Corn has been a stable food in America since ancient times. And meals made with corn dating back about 7,000 years. Corn is an excellent basic food source, and combined with other vegetables in the diet, it is a good source of protein, carbohydrates and vitamins.

Today, the United States is still one of the largest commercial growers of corn. But the humble food’s health benefits often get overlooked. It turns out that corn may offer a powerful contribution in the fight against cancer.

A research conducted at the University of Southern California in Los Angeles found that an orange-red carotenoid found in corn: beta-cryptoxanthin, was protective against lung cancer. The scientist found that men who ate the most food containing beta-cryptoxanthin had a 15 to 40% less change of getting lung cancer, compared with the men who ate the least.

Another research at the University of Maryland School of Medicine in Baltimore, found that a compound of fiber that is found in abundance in corn: inositol hexaphosphate, prevents the growth of colon cancer cells in test tubes. Researchers found that it stops the cancer cells from dividing.

Soluble Fiber
Corn contains soluble fiber, which binds with bile, a cholesterol-laden digestive fluid produced by the liver. Since soluble fiber isn’t readily absorbed by the body, it passes out in the stool, taking the cholesterol with it. It has the same potential as wheat bran and oat to lower cholesterol.

Low in Calories and Loaded with Nutrients
A great advantage of corn is that it provides a lot of energy while delivering a small number of calories – about 83 per serve.

Corn is an excellent source of thiamin, a B vitamin that’s essential to convert food into energy. An ear of corn provides 0.2 mg of thiamin, 13% of the Daily Value (DV) for this nutrient. And since fresh sweet corn consists primarily of simple and complex carbohydrates, it’s a superb energy source. It provides our energy needs without providing us with a lot of fat.The little fats in corn are polyunsaturated and monounsaturated fats, which are much healthier than the saturated fats found in meats and high-fat dairy foods.

How to buy and to prepare corn
Make sue it’s mature.
When you buy corn at the supermarket, look for corn that has full plump kernels. When it is at the optimum stage of maturity it contains most nutrients. To check if corn is ripe, puncture one of the kernels with your finger nail.
If the liquid that comes out of it is not milky-colored, the corn is either immature or over ripe and you should not buy it.

Get the whole kernel
No matter how diligent you are when eating corn on the cob, you invariable leave a lot behind. To get the most out of each kernel, you’re better off buying frozen or canned corn. Or you can cut the kernels from the cob with a knife. Unlike eating it right off the cob. You get more of the corn’s benefits by having a mechanical cut that takes the entire kernel off.

Buy it vacuum-packed.
While canned corn can be almost as nutritious as fresh, it loses some of it’s value when it’s packed in brine, a salty liquid that leaches nutrients from food during processing. Look for vacuum packed corn to get the most vitamins, which doesn’t contain brine. Corn that’s vacuum packed (you can read it on the label), usually comes in short, squat cans. Or choose frozen corn instead. Studies at the FDA showed that frozen corn is just as nutritious as fresh.

In the Kitchen
Corn on the cob is very easy to prepare. All you have to do is strip off the husk and corn silk, and steam the ears for a few minutes. Here are a few tips for maximum taste.

Don’t heat corn rapidly but cook it right away to avoid the sugar to turn into starch. Don’t use salt, this will draw moisture from the kernels,and makes them tough and hard to chew.

Strip the Kernels.
When you have a graving for fresh corn but don’t want to wrestle with the cob, just strip the kernels off. Hold the cob upright in a bowl. Using a sharp knife, slice downward, cutting away a few rows at the time. When all the kernels are removed, scrape the dull side of the blade down the sides of the cob to extract the sweet, milky juice.

Foods that Fight Colds & Flu Infection

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Since ancient times people have been victims of cold and flu and tried to find a cure for them without success. The common cold is one of the most prevalent causes of illness in the world.
Most adults will have an average of two to four colds each year. During each infection you can expect to spend approximately between 8 to 10 days coughing, sniffling, sneezing, and feeling miserable in general.

The cause of the common cold is the invasion of one of the 200 cold-causing viruses into the cells of your nose and throat. These tiny viruses are practical indestructible.
Antibiotic drugs that destroy bacteria have no change with viruses. Medicines strong enough to kill most cold-causing microbes would probably kill you also in the process, says Dr.McAllister.

The flu, which is also caused by a virus, affects 5 to 20% of the people in the United Sates, of which 36,000 die each year. Fortunately, there is a flu shot that, according to studies, is effective in 70 to 90% of healthy people under age 65, as long as the match between the vaccine and circulating virus is close.

According to the CDC (Center for Disease Control and Prevention in Atlanta), among people over age 65, who are living outside of nursing homes, the flu shot is 30 to 70% effective in preventing hospitalization for the flu, and also for pneumonia. And for people over age 65 who are living in nursing homes, the flu shot is 50 to 60% effective in preventing hospitalization for the flu and pneumonia, and 80% effective in preventing death from the flu.

One of the best strategies you can do is to eat all the best immune-boosting foods you can find, and there are plenty to choose from. According to research, some of the foods we daily eat contain powerful compounds that can help stop viruses from taking hold. Even when you’re already sick, choosing the right foods will ease the discomfort and possibly help you to get better sooner.

You only need a few viruses into your system to start colds and flu. Once they are inside, when your immune system don’t stop them early on, they multiply quickly to enormous numbers, and that’s when you start feeling sick.

One way to stop this invasion is to eat yogurt that contains Lactobacillus recuteri, which is only found in the US in a brand called Stonyfield Farm. Researchers in Sweden gave 262 people either a supplement containing this bacteria or a placebo. After taking the supplement or the placebo for 80 days, the researchers found that people who took the supplement were 2 ½ times less likely to have caught a cold than the ones that took the placebo.

The other, less surprising way to stop the microbial invasion is to eat more fruits and vegetables.
These foods contain a variety of compounds called glutathione, that strengthen the immune system and stimulates it to release large numbers of macrophages, specialized cells that seize viruses and destroy them before they make you sick.

Avocados, watermelons, asparagus, winter squash and grapefruit are all rich in glutathione.
Okra, oranges, tomatoes, potatoes, cauliflower, broccoli, cantaloupe, strawberries, and peaches are also good sources.

Another powerful compound in many fruits and vegetables is vitamin C. Doctors are debating for years and are still debating, whether vitamin C can help to prevent colds. When you’re already sick, however, taking extra vitamin C has been proven to relieve cold symptoms and help you get better sooner.
Vitamin C appears to strengthen white blood cells, which are essential for fighting infections.

Researchers in Finland found that by taking 1,000 mg vitamin C per day can reduce cold symptoms and shorten the duration of illness by 23%.

To get enough of this important nutrient you have to eat a lot of oranges, broccoli and other foods rich in vitamin C. Drinking orange juice, which contains 61 mg in a 6-ounce serving, is probably your best choice, but cranberry and grapefruit also contain lots of vitamin C.

Benefits from Red Wine
To put up an even stronger defense against the flu, consider filling your glass with red wine instead of juice. A study conducted in Rome found that resveratrol, the polyphenol found in red wine, actually stopped influenza cells from replicating. The best wine to pick for this is Pinot Noir from California, which has the most resveratrol, according to a research at the University of Mississippi.

It’s important to keep in mind, however, that alcohol can come with some unwanted effects. For example, drinking heavily can raise blood pressure and have other damaging effects on your health. So if you do drink, drink in moderation.

Healthy Bulbs
Garlic has always been used for treating virtually every type of infection.
There is also growing evidence that it can help protect against colds and flu.
Garlic contains dozens of chemically active compounds. Two of them, allicin and alliin,
have proved to kill germs directly. Garlic also seems to support the immune system,
by releasing natural killer cells, which destroy even more germs.

However, to get the benefits from garlic you have to eat a lot of it, as much as a whole bulb a day to combat colds and flu, says Elson Haas, MD.director of the Preventive Medical Center of Marin in San Rafael, California, and author of :”Staying Healthy with Nutrition.”

Unless you have developed a taste for it, you probably can’t eat that much garlic.
Microwaving or baking garlic till it’s tender, however, will take away some of the burn and sweeten the taste, says Irwin Ziment, MD, professor emeritus at the University of California, Los Angeles. “The softened garlic seems to be still quite potent ,” he added.

Hot drinks can help
According to research, two traditional treatments for cold and flu – a cup of hot tea and a steaming bowl of chicken soup – are two of the most potent home remedies.
Both of these, besides chile peppers and other spicy foods, contain compounds that can relieve congestion and keeps the immune system strong.

Tea, for example, contains a compound called theophylline, which help break up congestion. Tea also contains quercetin, a compound that may help viruses from multiplying.Instead of black tea, though you may want to sip chamomile. Researchers in London (where else?!) found that people who drank 5 cups of chamomile tea a day for 2 weeks, had increased blood levels of polyphenols. These plant based chemicals have been associated with antibacterial activity.

Chicken soup is another folk remedy that has been proven to be effective. In fact, having a bowl of chicken soup is one of the best ways to relieve stuffiness and other cold and flu symptoms. In laboratory studies, researchers at the University of Nebraska, found that chicken soup was able to prevent white blood cells from causing inflammation and congestion in the airways.

You may also like to try a hot pepper. Jalapenos, ground red pepper (cayenne), and their fiery kin contain a compound called capsaicin, which is similar to a drug used in medications against cold and flu, will help you to breath easy again.
Capsaicin also can stop sickness before it starts. You can get plenty of capsaicin from hot peppers and they don’t need to be fresh to get the benefits. Mixing 1/4 teaspoon of ground red pepper in a glass of water and drinking it can be very effective, “it’s heating but not irritating”, says Dr Haas.

Cholesterol Control

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High Cholesterol levels is the cause of heart attack, stroke and other cardiovascular diseases.
Almost 100 million Americans have cholesterol levels over 200, of these about 34.5 million
have cholesterol levels of 240 or above.

But there is good news for these people. You can control the risk for heart disease by eating foods that contain less saturated fat and cholesterol. This is an efficient way to reduce the amount of cholesterol in your blood.

Facts about Cholesterol
People in general think that cholesterol is bad for you. But as a matter of fact, your body need cholesterol, which is produced in the liver to make cell membranes, sex hormones, bile acids, and vitamin D. You couldn’t live without it. Cholesterol is found in animal foods such as meats, milk, eggs and butter. But if you get too much of it, it becomes dangerous.

This is particularly true for the type of cholesterol called low-density lipoprotein (LDL).When LDL cholesterol circulates in the bloodstream, it undergoes a process called oxidation. In other words, it spoils and becomes rancid. Your immune system react to it as it would to any other invader. Immune cells gobble up the cholesterol molecules. Once engorged, they
stick to the walls of arteries, and hardening into a dense, fatty layer called plaque.When a lot of plaque accumulates, there is less room for blood to flow. Eventually blood flow may slow down and could even stop. When this happens in the arteries that supply the heart, the result is a heart attack. When it happens in the arteries supplying the brain, the result is
a stroke.

Your body has a mechanism for dealing with this threat. Another form of cholesterol, called high-density lipoprotein, (HDL), transports the dangerous type of cholesterol out of the blood and into the liver for disposal. Normally, it does a good job One study found that every one-point rise in HDL cholesterol protects the heart at least as much as a point drop in LDL
cholesterol, reducing risk of a fatal heart attack by 2%. But when cholesterol levels get too high, the HDL cholesterol can’t keep up, and LDL gradually rises to dangerous levels.

Ideally, you want to have high levels of HDL cholesterol and low levels of the dangerous LDL. The National Cholesterol Education Program recommends keeping total cholesterol below 200 milligrams per deciliter of blood. Actually, LDL should be below 130, and HDL should be above 40. An HDL above 60 would be even better to protect against disease.

A good way to keep your blood cholesterol level within healthy limits is to eat no more than 300 milligrams of dietary cholesterol a day (a little more than the amount in 11/2 egg yorks). But because the body itself makes cholesterol, limiting the amount of cholesterol in your diet is only part of the solution.

Saturated and Monounsaturated Fat
“The component in food that has the most effect on blood cholesterol levels is saturated fat”, says Mark Kentor, PhD, of the University of Maryland, College Park. Saturated fats, which are found mostly in animal foods such as red meats, milk, egg yolks, butter and cheese, can increase the amount of harmful low-density lipoprotein (LDL) cholesterol in the bloodstream as well as the total amount of cholesterol.

Every day, the Average American eats the fat equivalent of a full stick of butter. Experts strongly recommend to decrease the amount of fat in your diet.

But there is one time of fat you can eat moderate amounts of and that is monounsaturated fat, which you find in avocados, olive oil and canola oil. It can lower levels of bad LDL cholesterol, while leaving the beneficial high-density lipoprotein (HDL) untouched.

Researchers have known for a long time that people in Mediterranian countries where olive oil is consumed every day, have some of the lowest rates of heart disease in the world, even when their cholesterol levels are fairly high.

But we can’t give all the credit to olive oil for all the benefits. People in the Mediterranian region also eat a lot of fresh fruit and vegetables, plus they walk more than Americans and are less likely to be overweight.If you decide to add more olive ol to your diet, use it in moderation, and cut back on all fats.

Health benefits of Nuts
One of the many health benefits of nuts is their ability to reduce the level of LDL cholesterol.an Scientists at the USDA found that nuts contain significant levels of nutrients called plant sterols. These nutrients can lower LDL cholesterol, possibly by keeping your digestive system from absuntorbing the cholesterol in the foods you eat. Researchers in Canada found that when people with high cholesterol levels in their blood, ate 1.8 grams of plant sterols a day, their cholesterol levels dropped by 8%.

You can find sterols in sesame seeds, 144 mg, sunflower seeds, 104 mg and pistachios, 83 mg. in 1/4 cup. Coconut got a bad reputation because it contains more saturated fat than butter, however, more than half of the saturated fat in coconuts is lauric acid. Research discovered that even though lauric acid raises LDL cholesterol, it boosts HDL cholesterol even more.the al So in the long run, this is good for your overall cholesterol profile.

An even more favorable nut than the coconut is the almond. Researchers at Tufts University found that the skin of almonds are rich in antioxidants that help to remove LDL cholesterol. They found that extract of almond skin flavonoids reduced LDL oxidation by 18 % in hamsters.

Eat one to two fistfuls of almonds per day. This amount – 1 to 2 ounces – or raw, unblanchedalmonds each day gives a significant reduction of cholesterol in a University of Toronto study. Even better: the addition of this amount of almonds to the diet didn’t result in any weight gain.

Fiber Support
Besides eating whole grains, beans and fresh fruits to help keep your digestive system in top shape, you will also reduce your cholesterol level by eating these foods. They are filled with soluble fiber, a substance that forms a gummy gel in the digestive tract, which helps lower cholesterol levels.

Researchers from the USDA put 25 people on heart-healthy diets for 5 weeks.
They gave some of the people 3 grams of soluble fiber each day from barley – about the amount in a half-cup. When compared with the other people, who didn’t get the barley, their total cholesterol level dropped by 9%.

The Daily Value of fiber is 25 grams. This is equivalent to eating 2 to 4 servings of fruits, 3 to 5 servings of vegetables and 6 to 11 servings of breads, cereals and grains each day. Eating oatmeal or oat bran cereal several times a week will add even more soluble fiber to your diet. Other good sources of soluble fiber include pinto beans, red kidney beans, Brussels sprouts and sweet potatoes.

Benefits from milk and wine.
These two very different beverages may help improve cholesterol levels. Fat free or low-fat milk is best. According to a research, after 4 weeks of consuming 1,060 mg of calcium, 490 mg of phosphorus ( a combination found in dairy products) in supplement form, the cholesterol levels of healthy people were reduced by 6%, compared with people who didn’t get the supplements. One 8-ounce glass of milk contains about a third of the amounts taken in the study.

Another study, conducted in Boston, found that drinking an average of 5 wine drinks a week cut the risk of having dangerously low HDL levels by a whopping 78%. It’s important to keep in mind that drinking more heavily can raise blood pressure, which is another risk factor for heart disease, and can have other damaging effects on your health.

Asian Super food
Asian people eat soybeans and other soy products like tofu, which contain a compound called phytostrogens, which lowers total cholesterol levels and LDL cholesterol levels. These compounds help to transport LDL cholesterol from the blood stream to the liver, where it’s broken down and excreted. They also may prevent LDL from oxidizing, which helps to avoid clogging of coronary arteries. To get the benefits of lowering cholesterol levels you have to eat two or three servings of soy foods per day.

Marine Support
Besides watching your cholesterol levels, there is another factor to watch: your level of blood fats called triglycerides. People with high levels of triglycerides are more likely to have low levels of protective HDL. Conversely, lowering your level of triglycerides can help decrease your risk of heart disease.

Salmon, tuna, mackerel and other oily fish contain omega-3 fatty acids, which have proved to lower triglycerides. Omega-3 may raise levels of beneficial HDL cholesterol as well.Fish is also low in calories and saturated fat. To get the maximum benefits from omega-3s, plan on eating 3 to 4 ounces of fish two times a week.

Chile Peppers are Potent Red Hot Healers

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Hot chilies have long been used as natural remedies for coughs, colds, sinusitis, and bronchitis. There is some evidence that they can lower low-density lipoprotein (LDL) cholesterol, the type associated with stroke, high blood pressure, and heart disease. There is also some evidence that chilies can help prevent stomach ulcers. And research suggests that chilies might prevent cancer.

Weight loss
In the past, Chile peppers were used to stimulate appetite. But ironically, they may do just the opposite.In fact, Chile peppers seem to provide a three-pronged attack against obesity.Eating Chile peppers may help fight off cravings.According to some experts, eating sharp-tasting foods like hot peppers, pickles and tomato juice can overwhelm taste buds, cutting off cravings.

Also, Chile peppers may help you to eat less. Researchers in the Netherlands gave 12 men 0.9 gram of ground Chile pepper, either as a pill or mixed into a tomato juice beverage. Thirty minutes later they turned the men loose at an all-you-can-eat buffet. Compared with men who were given a placebo, the men who had Chile pepper reduced their food intake by 10 to 16%.

Thirdly, it actually requires energy to eat Chile peppers.That’s right! It burns calories to eat them. That’s because the heat you feel when you eat Chile peppers takes energy to produce.

Cancer protection
Researchers at the University of Pittsburgh discovered that the capsaicin, the compound that gives Chile peppers their heat, caused pancreatic cancer cells that had been implanted in mice, to die through a process called apoptosis. Pancreatic cancer, one of the most aggressive cancers, is the fifth leading cause of cancer death in the United States.

Another study, this one by researchers at the University of California, Los Angeles, found that capsaicin stops the spread of prostate cancer cells. It does that in several ways, including causing cancer cells to commit suicide. Researchers gave animals capsaicin three times a week. After a month, the animals’ prostate cancer tumor growth and seize had decreased significantly

Decongestants
Hot peppers are the ultimate decongestant to clear up a stuffy nose. “A hot chili can work as well as over-the-counter cold remedies”, says Dr. Ziment,”Some of the foods used to fight respiratory diseases for centuries, including hot peppers, are very similar to the drugs we use now.”
The plant chemical that gives hot peppers their sting and makes them so nose-clearing good is capsaicin. It is similar to a drug called guaifenesin, which is used in many over-the-counter and prescription cold remedies, says Dr. Ziment.

Of course, eating a Chile pepper has more of an immediate impact than taking a spoonful of medicine. When you get a hot pepper on your tongue, your brain is slammed with an onslaught of nerve messages. The brain respond to this “Ow!” message by stimulating secretion-producing glands that line the airways. The result is a flood of fluids that make your eyes water,your nose run, and the mucus in your lungs loosen. In other words, Chile peppers are a natural decongestant and expectorant.

Support for heart and stomach
Consuming peppers may lower your risk for heart disease. Capsaicin not only improves circulation, it also decreases the clotting potential of your blood, preventing blockages in the arteries of the heart and brain that can lead to heart attacks and strokes.

In experiments at the Bristol-Myers Squibb Pharmaceutical Research Institute, capsaicin was found to reduce the occurrence of dangerous heart-rhythm disturbances, lower blood pressure, and improve blood flow to the heart. It seems to function in these roles as a natural calcium channel blocker, analogue to some prescription heart drugs,says Dr. McAllister

Interestingly, capsaicin has been shown to lower cholesterol levels in turkeys, eating high-cholesterol diets. Like humans, turkeys are known to develop hardening of the arteries that can lead to heart disease.

For years, doctors advised people prone to ulcers to abstain from spicy foods. Research now suggests the opposite -that Chile peppers may help prevent occurring ulcers. Capcaicin seems to shield the stomach lining from ulcer-causing bacteria by stimulating the flow of protective digestive juices.

Red-Hot Vitamins
Getting more hot Chiles into your diet may strengthen your personal anti aging arsenal, because they are a rich source of the antioxidants vitamin C and beta-carotene (which is converted to vitamin A in the body).Increasing your intake of antioxidant vitamins, researchers believe, may help prevent damage that can lead to cancer, heart disease and stroke, as well as arthritis and a weakened immune system.

One red Chile packs 3 milligrams of beta-carotene, between 30 and 50% of the amount recommended by most experts. Studies show that people who consume more beta-carotene rich foods are not as prone to cancer and heart disease.

Eating the entire pepper-seeds and all-gives you the highest concentration of the healing compound capsaicin and most heat.

Buy fresh Chile peppers that have vivid, deep colors. Their skin should be glossy, firm and taut, and their stems should be hardy and fresh.

Store them in paper bags, instead of plastic. Enjoy them raw, that’s the best way to get the most vitamin C.

The hottest Chile pepper is not necessarily the most healing, so don’t make yourself suffer. Here are a few different type of Chiles, from hot to mild, you may like to try:

* Habanero pepper and Scotch bonnet are among the most mouth-blistering peppers.
* Jalapeno and Fresno peppers weigh in at 50% firepower, compared to the Habanero.
* Hungarian cherry and Anaheim emit more of a glow than a flame and are a good
choice for tamer palates.

Eating to Maximize Energy Levels

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leader of marathon young athlete runner running on road in autumn Park

Carbohydrates are the main energy source for your brain and muscles. They are broken down in our gut and released into our blood stream as glucose. This glucose is used by our brain and muscles as fuel. By supplying our body the carbohydrate it needs at meal times, we are supplying it with the fuel necessary to maximize energy levels and minimize fatigue.

The key to optimizing energy levels is controlling your blood glucose levels. There are many ways of achieving this.

Firstly, when it comes to carbohydrate, it’s important to consider how much you need to eat for your size and activity levels (i.e. the quantity) and to focus on the type of carbohydrate you’re eating (or in other words the quality).

Plants contain carbohydrate, with starches providing more than fruit or veggies. It’s a good idea to ensure that half your meal is fruit or vegetables and allow starches to occupy ¼ of your plate. When choosing which starchy carbohydrates to include in your meal, always focus on two things… variety and fiber content. More often than not, the more natural it is the more fiber it will contain. So eat your carbohydrates as near to how they grew out of the ground as possible. For example, oats, brown rice, quinoa, buckwheat and bulgur are all excellent sources of carbohydrate and great suppliers of steady energy.

Another trick is ensuring balance… protein, fat and fiber help to slow down the release of carbohydrate from the stomach into the gut, thereby creating a steady absorption of glucose into the blood stream. There are foods that are naturally quite high in the necessary protein, fat and fiber such as nuts, seeds and avocado which, when added to meals, will have beneficial effects on energy levels. However, another trick is to ensure a healthy balance of the food groups at meal times. As half of the meal should be fruit or vegetables and ¼ starch, aim for the other ¼ of your meal to be a good quality source of protein.

Lastly, another tip is to add soluble fiber to meals. Soluble fiber forms a gel-like matrix in the stomach, thereby slowing digestion and the subsequent release of food from the stomach into the gut for absorption. Good sources of soluble fiber include fruit, vegetables, oats, linseeds or flaxseeds as well as chia seeds.

that protein’s Happy Happy Hemp and Baobab Super Protein is an excellent choice when energy is lacking. High in protein, it is also high in fiber and high in Vitamin C which is proven to help reduce tiredness and fatigue. Adding some to you favorite recipes will help you feel less tired.

A Vegan lifestyle: Plant Based Nutrition

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There is no one right way to eat for everyone. We are all different and what works for one person may not work for the next. However with more and more people choosing to follow a vegan lifestyle I hope this plant-based eating blog will be of interest.

The extent to which plant-based sources can provide excellent sources of nutrition is endless. With a balanced vegan diet, you can help yourself become the healthiest version of yourself. For those starting Veganuary this month, these minimally processed substitute animal products can be seen as ideal replacements.

Tofu and tempeh:
versatile protein-rich alternatives to meat, fish, poultry and eggs.

Legumes:
Beans, lentils and peas are excellent sources of many nutrients.

Nuts and nut butters:
Most nuts are good sources of iron, fibre, magnesium, zinc, selenium and vitamin E with almonds, walnuts and pistachios the most nutritious varieties.

Seeds:
Hemp, chia and flaxseeds are also sources of protein and omega-3 fatty acids Alpha linoleic Acid (ALA). That Protein I Heart Pumpkin and Chia Seeds Super Protein is a great source of ALA.

Calcium-fortified plant milks and yoghurts:
In order to achieve your recommend daily allowance of calcium, opt for fortified varieties with vitamins B12 and D.

Algae:
Spirulina chlorella are sources of complete protein that aren’t animal based, they have added bonus of containing Docosahexaenoic Acid (DHA), the most active Omega-3 fatty acid.

Whole grains:
Spelt, amaranth, brown rice protein and quinoa (technically a seed) are all great sources of complex carbs, fibre, iron, B-vitamins and are especially high in protein.

Sprouted and fermented plant foods:
Tempeh, miso, sauerkraut and kimchi all contain probiotics and vitamin K2.

Fruits and vegetables:
Leafy greens such as spinach, kale and bok choy are both particularly high in iron, calcium and other key nutrients.

WHAT ARE THE HEALTH BENEFITS OF A PLANT-BASED DIET?

Plant-based diets have an array of health benefits including a 15% lower risk of developing or dying from a cancer, reducing symptoms of arthritis and reduced risk of developing Alzheimer’s disease.

Those that follow a plant-based diet also tend to be slimmer than those who don’t, with studies demonstrating vegans have a lower body mass index (BMI) than non-vegans. This lower BMI trend may be caused by a higher dietary fibre with a vegan diet intake which can make you feel fuller. For such health benefits to come to fruition, a well-planned diet that limits processed foods and embraces organic and nutrient-rich ones is crucial. Those who follow poorly planned plant-based diets – just as with badly planned omnivore diets – are at risk of certain nutrient deficiencies. These include a significantly higher risk of having inadequate levels of vitamin B12, vitamin D, omega-3s, iodine, iron, calcium and zinc.

These nutritional requirements are particularly important for children and pregnant women as development can be hindered through nutritional deficiencies. There are however particular elements that every plant-based diet should be aware of.

5 POTENTIAL PLANT-BASED NUTRITIONAL DEFICIENCIES


Protein
A common concern amongst plant-based diets is a lack of sufficient protein. Higher protein diets promote muscle strength and satiety. Protein is of course vital for muscle and bone health but also for our cellular structure, even affecting our skin and hair. With about 20% of the human body made up of protein and as our bodies don’t store protein, it’s important to get an adequate amount from your diet every single day. Thankfully, there are plenty of delicious, protein rich plant-based foods to consider including tofu, lentils, quinoa, hemp, chia and beans.

That Protein is a plant based range of organic super proteins that are all organic and cold pressed and an excellent and easy way to add protein and nutrition to your vegan diet.

You can add to all you fav recipes or make protein shakes. It is also important to vary your sources of protein throughout the day, as each provides different amino acids, vitamins and minerals that are all uniquely important for your health.

Vitamin B12
Vitamin B12 is a water soluble vitamin that is involved in the function of every cell in the body.

It is particularly important in the formation of blood and the function of the brain. As B12 is critical for life is by far the most important nutrient that plant-based eaters must be concerned with. Palmyra Nectar is an excellent way to get B12 and a range of B vitamins into a vegan diet as this sweet superfood is extremely high in all the B Vits. Nutritional Yeast like Marmite will also add B12.

Vitamin D
The type of Vitamin D we get from the sun isn’t always enough, especially in colder countries such as the UK. This issue is so apparent that it is now widely recommended that everyone supplements with vitamin D in winter months.

With studies suggesting vegans are up to 74% more likely to be deficient that meat eaters, fortified milk alternatives should be consumed.

Omega-3
Omega-3 containing foods, especially those high in alpha-linolenic acid (ALA), can help the body produce longer-chain omega-3s such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Foods rich in Omega-3 include, hemp, flaxseeds, walnuts and soybeans.

A daily intake of 200–300mg of EPA and DHA from an algae oil supplement is an alternative preventive measure against Omega-3 deficiency.

Iron
Despite a plentiful dark leafy green diet, without vitamin C very little iron is absorbed and any benefits won’t be obtained. Additionally, the type of iron in plant-based sources contain non-haem iron which is very difficult to be absorbed effectively. With too much iron causing serious health complications, iron supplementation should only be considered where there is documented deficiency.

If these potential deficiencies are enough to consider a complete plant-based diet one step too far, meat-free Mondays are a great way to dip your toe in the water.

A TYPICAL MEAT-FREE MONDAY FOOD DIARY

Breakfast: Porridge with That Protein I Heart Pumpkin and Chia Seed Raw Vegan Super protein is a great start. With almond milk and topped with almond nut butter and a handful of raspberries.
Lunch: Quinoa falafel on a bed of spinach, peppers and pomegranate topped with flaxseed and seeds.
Snack: Brown rice cakes with hummus.
Dinner: An Asian stir fry with tons of vegetables and bok choy, complete with some baked tofu.
Dessert: Fortified coconut yoghurt with blueberries topped with crushed nuts That Protein’s Blissful Brown Rice and Raw Cacao Super Protein and some cacao nibs.