Diet & Nutrition Archives

Ten Ways To Prevent Breast Cancer

Tuesday, November 2nd, 2010 at 5:13 am  

preventing breast cancer

There are solid steps you can take to reduce your risk of breast cancer. Here are my favorite ten!

1. Exercise regularly for the rest of your life with frequent workouts. Numerous studies have proven that regular exercise offers powerful defense against breast cancer.

Strive for half an hour or more of modest aerobic activity (fast walking) five if not more times a week. Consistency and duration, not intensity, are important!

2. Minimize your intake of or avoid alcohol altogether. Alcohol is one of the most well-established nutritional danger signs.

Recent studies have clearly shown that consuming more than a single alcoholic beverage each day can increase the likelihood of getting breast cancer by as much as 25%.

3. Eat a large amount of as often as you can - as many as five or more servings daily are encouraged. Experts in the field of breast cancer prevention indicate that crunchy veggies (broccoli, cabbage, brussels sprouts, cauliflower) ; darkish abundant greens (collard, kale, spinach) ; celery and tomatoes should be a constant part of the daily diet.

Also included in the list are cherries, berries and citrus like oranges and lemons. Important Distinction: it is most beneficial to eat crunchy veggies raw or lightly cooked because the crucial and health-protecting phytochemicals can be destroyed by high temperatures.

4. Maintain a stable weight equivalent to a Body Mass Index of under 25. Weight gain in our forties, regardless of BMI, has been shown to significantly increase the risk of breast cancer. Additionally, a high BMI continues to be a HUGE risk indicator for breast cancer after menopause.

5. Do not overindulge in fats! The type of of fat in what you eat will impact your breast cancer hazard. Decrease utilization of omega-6 fats (sunflower, safflower, corn and cottonseed oils), fatty foods as well as trans fats. Maximize your intake of omega-3 fats, especially from oily fish (salmon, tuna, sardines and trout).

Consume monounsaturated natural oils (canola, olive oil, nuts/seeds, avocados) as most of your fat source, as these foods possess likely anticancer qualities. Especially, canola oil is an abundant source of omega-3 fats; extra virgin olive oil is a potent supply of de-oxidizing polyphenols, including squalene; and nuts and seeds provide you with the cancer protective mineral, selenium.

6.Take it easy on the carbs. Minimize use of the higher glycemic index, “Terrible Whites” – white flour, white rice, white potatoes, sugar and merchandise that contains them. These food types trigger hormone changes that promote cellular development in breast tissue. Substitute these types of “wrong” carbohydrates with whole grains as well as beans/legumes. Beans/legumes are very good for their high fiber content.

7. Eat natural soy food frequently, including tofu, tempeh, edamame, soy milk and miso. Take in ONLY organic, non-GMO (genetically altered) soy. Research has demonstrated a direct connection between soy usage and decreased risk of breast cancer.

8. Minimize contact with artificial estrogen. Don’t take prescription estrogens except if medically advised. Lifetime contact with excess estrogen is cast as a primary culprit in breast cancer formation.

Additionally keep away from estrogen-like compounds found in eco pollutants, such as pesticide sprays and commercial chemical compounds. Purchase natural fresh foods if you’re able to afford it; otherwise, completely rinse all non-organic foods. Minimize contact with residual hormones present in non-organic dairy foods, meats and fowl.

9. Be sure to take your supplements every day. A multivitamin, 500-1,000 milligrams of ascorbic acid in split doses, 200-400 IUs of vitamin E as mixed tocopherols, and pharmaceutical grade fish oil. Additionally take 200 mcg of the nutrient selenium or eat at least a couple  Brazil nuts as an alternative. If you have a long-term medical condition or take prescription medications, consult your physician first.

10. Sustain a positive mind view. Engage in positive reinforcement behaviors frequently. Develop vibrant, warm and beneficial interactions with friends and family. Sleep five to eight hours nightly.



Tags: canola oil, oranges and lemons, non-organic foods, dietary risk, extra virgin olive oil

Study Finds Higher Suicide Risk in Teens Who See Themselves as Overweight

Tuesday, October 19th, 2010 at 9:16 am  

As if the many physical health concerns associated with the obesity epidemic weren’t worrisome enough, new research shines a light on an alarming mental health connection: Teenagers who are overweight are at higher risk of attempting suicide. Even teens who merely believe themselves overweight — but actually are not — are more predisposed to suicidal behavior, the researchers found.

The study, which appears online in the Journal of Adolescent Health, looked at more than 14,000 high school students to determine the relationship between a high body mass index (BMI) and suicide attempts, as well as the relationship between perceived overweight and suicide attempts, and found higher risk in both cases.

Contrary to what the researchers had originally expected, the association was as strong for boys as for girls, said lead study author Monica Swahn, PhD.

“This is a major concern since more and more children and youth are becoming overweight and obese,” said Swahn, associate professor in the Institute of Public Health at Georgia State University.

“The mental health issues and distress that some youth who are overweight may experience … appears to be a growing, but largely unaddressed, issue,” Swahn told Daily News Central. “We tend to overlook the need for mental healthcare and prevention and underestimate the scope and range of services needed.”

Reality vs. Perception

For the study, participants answered a survey question:”How do you describe your weight?” They could choose among five responses: very underweight, slightly underweight, about the right weight, slightly overweight or very overweight, Swahn said.

“In our analyses, we looked at those who said they were either slightly or very overweight to determine their potential increased risk for suicide attempts. Our study shows that those who felt that they were overweight were about 40 percent more likely to also report suicide attempt.”

Hatim Omar, MD, chief of the Division of Adolescent Medicine at the University of Kentucky, said his own experience has led him to believe that perceived obesity does increase both depression and suicide risk. “Teens are vulnerable because of their development,” he said, “and any actual or perceived changes in their lives, including weight issues, can potentially increase the risk of depression or suicide.”

Understanding these associations can help in the development of appropriate strategies for suicide prevention, according to the researchers.

“We cannot only focus prevention strategies on those who are overweight and who are concerned about their weight, but we also need to include youth who feel that they are overweight even though they may not be,” Swahn said.

Societal Pressures

“Youth feel very pressured to fit in and to fit certain limited ideals of beauty,” she added.

“Unfortunately, as a society, we are very focused on beauty and in particular weight,” she noted. “Weight gain and weight loss are pervasive issues that many of us struggle with. So, of course, these issues are linked to our well-being and our mental health.

The sad aspect of our findings is that it is not only those who actually are overweight that are at increased risk for suicide attempt, but also that those who perceive themselves as overweight, even if they’re not actually overweight, are at increased risk for suicide attempts.

This finding appears to reflect the very strong influence of social constructs related to body image and body ideals. It is also important to point out that in our study, the link between perceived overweight and suicide attempts was important for both boys and girls.”

Omar noted that “this study adds another wake-up call to providers, parents, teachers and society about the need for screening for depression and suicide risk in all teens, with special attention to teens with perceived or actual obesity.”

Signs of Depression

Swahn pointed to several common symptoms of depression that parents and caretakers can look for: persistent sad or irritable mood;loss of interest in activities once enjoyed;psychomotor agitation or retardation;feelings of worthlessness or inappropriate guilt; recurrent thoughts of death or suicide;difficulty concentrating;difficulty sleeping or oversleeping;loss of energy;significant change in appetite or body weight.

“If five or more of these symptoms are present for more than two weeks, it is very likely that the person can be diagnosed as depressed,” Swahn said.

What should be the role of parents, teachers, healthcare professionals and others in providing appropriate feedback to teens regarding weight and body image? Is there a conflict between nurturing health and fitness on the one hand, and self-esteem on the other?

“It is very important that we find a balance between supporting healthy eating and exercise to achieve well-being and pushing too hard for quick fixes, weight loss and unrealistic body ideals,” Swahn said. “All of us, as parents, caring adults, teachers and healthcare professionals, can have active roles in promoting healthy youth development that support healthy eating and frequent exercise.

External Influences

“However, it is important to recognize the many external influences that manipulate our eating,” she continued. “I just read Dr. [David] Kessler’s new book, The End of Overeating, which is a fascinating account of how the food industry, together with the advertising industry, have made it nearly impossible for some people to control their food intake.

Food has been manipulated, packaged and sold in a way to increase the proportions of sugar, salt and fat, which lead most of us wanting more and on a downward spiral to weight gain. Given this heavy influence, particularly among our children who are growing up with all these messages, it is clear that we need to serve as advocates for our children as well.”

The study authors recommend and encourage future research to examine issues pertaining to perceived and actual weight and their role in suicidal behavior.

“There is growing empirical evidence that there is a strong link between these,” said Swahn, “and that concerns about weight can contribute to distress and suicidal behavior. Ideally, future research should disentangle these associations … and also examine the factors that may alleviate the risk among those who perceive themselves to be overweight.”

View the original article here

Tags: Health Medical Pharma, lead study author, University of Kentucky, associate professor, body shape

Salmon: The Healthiest Source of Fat on Planet Earth?

Tuesday, October 19th, 2010 at 5:05 am  

According to the U.S. National Fisheries Institute, the per capita consumption of salmon in America went from less than a pound a year in 1992 to more than 2 pounds a year in 2006. And that’s only an average. Among health-conscious Americans it’s not unusual to eat salmon weekly — or even more frequently. The reason? Salmon is loaded with two of the healthiest fats on the planet: the omega-3 fatty acids known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). And it’s absolutely delicious here in Broiled Salmon with Tamari-Orange Marinade.

Essential fatty acids were discovered in the early 1930s by husbandand-wife medical team George and Marilyn Burr. The Burrs found that rats deprived of fat developed a number of metabolic disturbances and symptoms, including scaly skin, growth retardation, and reproductive problems. Once fat was reintroduced into the rats’ diet, most of these problems disappeared. This led to the discovery of essential fatty acids, which are fats that are essential for health and that the body can’t actually make on its own — they need to be obtained in the diet.

Even though the two fatty acids in salmon, DHA and EPA, are among the most important compounds in human nutrition, they’re not technically essential fatty acids. Why? Because the body actually can make them from another omega-3 fatty acid called alpha-linolenic acid, which is essential.

But what the body can do and what it actually does do are two different things. Even if you’re taking in plenty of alpha-linolenic acid from flaxseed (which most people aren’t doing to begin with), very little of the alpha-linolenic acid actually converts to DHA and EPA, so you wind up noticeably lacking in these two incredibly important nutrients. And that’s not a good thing at all.

This is especially tragic because it’s so simple to get enough DHA and EPA. They’re packaged together in one tidy food: salmon. DHA and EPA work together brilliantly. And their combined benefits to your health are beyond stunning. Hundreds of studies show that the omega-3 fatty acids found in salmon benefit the heart and the brain, improving both mood and behavior.

DHA Delivers

The first of these two omega-3 fatty acids, DHA, is brain food and is crucial for vision. It’s the most abundant fat in the brain and the retina, and it is vitally important during pregnancy, where it’s linked to the development of the baby’s brain and eyes. DHA is also an important component of breast milk, and it’s well documented that breast-fed infants and toddlers score better on cognitive and visual tests, perhaps because of the DHA.

Both the World Health Organization and the British Nutrition Foundation recommend that infant formula be supplemented with DHA. And in a 2002 study of almost 9,000 pregnant women published in the British Medical Journal, researchers found that the babies of women who ate fish once a week during their first trimesters had more than 3 1/2 times less risk of low birth weight and premature birth.

DHA isn’t just important for babies. In 1998, scientists at the Agricultural Research Service of the USDA found that volunteers who ate foods enriched with DHA showed an increase in HDL cholesterol (the protective kind) and lowered their triglycerides by 26 percent.

EPA Essentials

EPA, the other important omega-3 fatty acid found in salmon, has complementary benefits. The March 2007 edition of the journal Atherosclerosis published a study in which some Japanese men with unhealthy blood sugar levels were given 1,800 mg a day of EPA for approximately 2 years. The men had a significant decrease in the thickness of their carotid arteries along with an improvement of blood flow.

Another study, this one published in the medical journal The Lancet (also March 2007), showed that people with high cholesterol levels who were on statin drugs reduced their frequency of major cardio events by almost 20 percent when they added EPA supplements to their daily regimens.

The Power of the Pair

DHA and EPA are known to be mood enhancers. They incorporate themselves into cell membranes, making the membranes more fluid and making it easier for important brain chemicals such as dopamine and serotonin to get in and out.

They help the brain to repair damage. Both DHA and EPA together are being studied in ongoing research at Harvard University by Andrew Stoll, M.D., for their effect on the depression of bipolar disorder. Also, a University of Pittsburgh study showed that the omega-3 fatty acids found in fatty fish such as salmon are associated with increased gray matter volume in areas of the brain commonly linked to mood and behavior.

A ton of studies link low omega-3 consumption to depression, mood disorders, and behavioral problems, including those that are especially worrisome among kids and teenagers, such as violence, acting out, and possibly ADHD. Research by Sarah Conklin, Ph.D., at the Cardiovascular Behavioral Medicine Program in the department of psychiatry at the University of Pittsburgh, reported that people who had lower blood levels of omega-3 fatty acids were more likely to have negative outlooks and to be more impulsive.

And in 2001, Joseph Hibbeln, M.D., a senior investigator at the National Institutes of Health, published a study that found a correlation between a higher intake of omega-3 fatty acids (mostly from fish) and lower murder rates!

Another way that omega-3 fatty acids provide health benefits is by reducing inflammation. Chronic, low-grade inflammation is emerging as a major risk factor for a host of chronic diseases, so much so that it was dubbed the “silent killer” in a Time magazine cover story a few years ago. Inflammation contributes to obesity, diabetes, cancer, A

lzheimer’s disease, arthritis, and probably some conditions we haven’t even thought of yet. And the omega-3s are among the most anti-inflammatory compounds in the world. A diet filled with natural anti-inflammatories (such as the omega-3 fatty acids found in salmon and flaxseeds and the many anti-inflammatory compounds found in the vegetables featured in this book) is one of the best preventive health strategies you could possibly follow.

The omega-3s in fish are among the most heart-healthy nutrients on the planet. Even the FDA gave them a “qualified health claim” in September of 2006, stating that “supportive but not conclusive research shows that the consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary .” Don’t be fooled by the FDA’s overly cautious language.

Fish such as salmon is a big component of nearly every native diet that has been shown to be associated with lower rates of . According to Stoll, omega-3s reduce the rate of fatal arrhythmias by 30 percent. “In the alone, more than 70,000 lives could be saved each year if Americans had sufficient omega-3s in their bodies,” he says.

We don’t.

Most of us get a paltry 0.1 to 0.2 g a day of EPA and DHA (that’s one-tenth to two-tenths of a gram!). (For what health organizations advise, see “EPA and DHA: What the Experts Recommend” on page 71.)

Personally, I’d like to see us get a minimum of 0.5 g a day of EPA and DHA, and ideally 1 to 3 g. You can meet the World Health Organization and the North Atlantic Treaty Organization (WHO- NATO) recommendations consuming 2 servings of salmon (or other fatty fish such as mackerel) each week.

And if all this hasn’t convinced you of the incredible health benefits of ent meals of salmon, let me appeal to your vanity. Salmon can make look better. Nicholas Perricone, M.D., whose books on skin care have topped the best-seller list on numerous occasions, recommends a “three day diet” for clearing up your skin that features — what else — salmon.

For breakfast even! (Hey, it’s not that weird to the folks fishing through the ice in Greenland!) Actually, Perricone’s “three-day nutritional face-lift” claims your skin the same results that a face-lift would, by eating salmon two or three times a day, accompanied by fresh fruits and vegetables. I can’t guarantee that, but I’m pretty sure you’d look and feel pretty terrific after allowing your skin and hair cells to be bathed in the nectar of those nourishing omega-3s.

How to Cook Salmon

Probably the most important thing to remember when cooking fish is that it will continue to cook after it is off the heat, so you have to remove it before it is done to your liking. As the fish is cooking, cut into it frequently with a fork and look inside to check for doneness.

While most fish taste best when they flake and are opaque, this is not the case with salmon, which tastes best when it’s on the rare side. So when you’re cooking, look for the center to still be translucent. As a general guideline, grill salmon for 7 to 8 minutes per each inch (3 cm) of thickness.

Because of the wonderful healthy fat content of salmon, it does well in many cooking styles, including grilling, baking, poaching, broiling, and pan-frying. Crazy as it sounds, some people poach salmon in their dishwashers!

EPA and DHA: What the Experts Recommend

The World Health Organization and the North Atlantic Treaty Organization (WHO-NATO) recommend consuming 0.3 to 0.5 g a day of EPA and DHA.

The 2005 Dietary Guidelines Advisory Committee recommends consuming two 4-ounce (115 g) servings of fish high in EPA and DHA per week (such as salmon) to reduce the risk of coronary heart disease.

The American Heart Association recommends 0.5 to 1.8 g per day of EPA and DHA to reduce the risk of cardiac disease, plus 1.5 to 3 g of alpha-linolenic acid, which is found in flaxseeds and flaxseed oil, for even more benefit. The above is an excerpt from the book The Healthiest Meals on Earth by Johnny Bowden, Ph.D., C.N.S.
Published by Fair Winds Press; July 2008;$24.95US/$27.50CAN; 978-1-59233-318-9 Copyright 2008 Johnny Bowden, Ph.D., C.N.S.

Author Bio
Johnny Bowden, Ph.D., C.N.S, is a nationally known expert on weight loss, nutrition, and health. He’s a board-certified nutrition specialist with a master’s degree in psychology, a life coach, motivational speaker, and former personal trainer with six national certifications. His most recent book is the much-praised The Most Effective Natural Cures on Earth. His book The 150 Healthiest Foods on Earth: The Surprising Truth about What You Should Eat and Why has been endorsed by a virtual who’s who in the world of integrative medicine and nutrition, including Mehmet Oz, M.D., Christiane Northurp, M.D., and Barry Sears, Ph.D.

www.jonnybowden.com

View the original article here



Tags: heart disease, Eicosapentaenoic acid, fatty acids, journal Atherosclerosis, low-grade inflammation

Hypertension Diet – Foods To Be Avoided if you’re on This Diet.

Monday, September 6th, 2010 at 6:02 pm  

Raised blood pressure is a standard thing among a lot of folks. So to control your pressure level you want an elevated blood pressure diet.

If you consume alcohol when you have particularly high blood pressures it is highly unhealthy and can even lead to a stroke. This in turn will raise the blood pressure lots more and therefore will emerge problems.

It may not affect some individuals while it’d just have extremely dangerous effects on the others. Your kidneys play a very important part of your daily bodily function. Without it, you cant clean your blood and thus you are at the mercy of diabetes, heart sicknesses, cancer, gout, and other major metabolic sicknesses. That is, the Chinese say a great kidney is the key to a goof standard of living and health.

Through history they developed paths to clean the kidneys, because they believed the kidneys were extraordinarily dirty thanks to the buildup wastes when cleaning up blood.

You can get these from your chinese doctor or herbal practitioner and are simply obtainable. You can buy them from your local Chinese food store or maybe good tea homes. This isn’t just tea healthy for your kidneys, this tea has an excellent taste to it.

Dandelion helps to reduce uric acid which increased uric acid is scientifically known to build stones and scarring in the kidneys. To do a kidney massage, you first have to find your kidneys. Your kidneys should be roughly 3 inches above your pelvis on your back.

To massage it, you have got to cup your hand like you are holding water and clap it around your back. It should make a clapping noise like air trapping and this is going to help vibrate your kidneys. Do this for five mins a day and you can finish up with healthy kidneys.

View the here

Tags: Uric acid, herbal practitioner, Plasma renin activity, Health Medical Pharma, dangerous effects

SAMe

Friday, August 13th, 2010 at 12:50 am  

Also known as: SAM-e, S-adenosylmethionine

The supplement SAMe is a synthetic form of a compound formed naturally in the body from the essential amino acid methionine and adenosine triphosphate (ATP), the energy-producing compound found in all cells in the body. It was first discovered in 1953.

SAMe is believed to work by being a methyl group donor in many reactions in the body. After donating the methyl group, it is converted to a compound called S-adenosyl-homocysteine.

Osteoarthritis

There have been a number of studies on the effectiveness of SAMe in the treatment of osteoarthritis. SAMe appears to diminish osteoarthritis pain as effectively as non-steroidal anti-inflammatory medication. It appears to be well-tolerated.

Depression

There have been a number of studies on the use of SAMe for depression. It has been hypothesized that SAMe increases the availaibility of neurotransmitter serotonin and dopamine.

Liver disease

Some evidence suggests that SAMe may help people with liver disease. Preliminary research suggests it may help to normalize liver enzyme levels and help with cholestasis.

The safety of SAMe during pregnancy and during breastfeeding is unknown.

People with bipolar disorder, anxiety disorders and other psychiatric conditions should only use SAMe under the supervision of their healthcare provider. SAMe has been associated with hypomania and mania.

The most common side effects are digestive complaints, particularly nausea. Other side effects include skin rash, lowered blood sugar, dry mouth, blood in the stool, thirst, increased urination, headache, hyperactivity, anxiety and insomnia.

People with Parkinson’s disease should avoid SAM-e.

Tags: blood in the stool, amino acid methionine, bipolar disorder, dry mouth, anti inflammatory medication

The Real Foods Diet

Tuesday, August 10th, 2010 at 6:42 am  

Eating should be a lifelong process of nourishing yourself. Strict dieting, fad diets such as the Atkins diet, drastic diets, rigid food monitoring, or addiction to sugar, caffeine and other stimulants can all weaken your metabolism and halt the rejuvenating and rebuilding process of your body, mind and spirit.

On these pages, you will learn how to get started on eating real, whole foods to gain health. This is not a weight loss diet per se, although many people do notice fewer cravings and weight loss. Your metabolism and level of health may call for a different type of diet, so please use this as a general guideline. This should not replace care and advice by a holistic practitioner.

Why Follow a Real Foods Diet?

When you eliminate processed foods, sugar, and other stimulants, you will start to become aware of what your body truly needs to thrive. Most people will need to reduce the amount of refined starchy foods they eat — this means cutting down on potatoes, rice, pasta, chips, muffins, bagels and bread. Other changes are ncreasing your intake of quality oils and eating more vegetables, especially non-starchy ones.

Why You Should Make Gradual Changes

Although it is tempting to want to overhaul your diet overnight, you will be overwhelmed if you do. Gradual changes are more effective and lasting.

How to Monitor Your Progress

What are signs that the changes you’ve made are right for you? You will notice improvement in one or more of these areas:

Increased energy
Weight regulation – lose excess weight or gain needed weight
Skin and hair are clear and soft
Bowel movements become more regular
Sleep quality improves
Improved digestion – less bloating, gas, and heartburn

If the changes you’ve made are too drastic or are not right for you, you will notice one or more of these symptoms:

Tiredness or fatigue
Feel like you’re obsessed with food, which takes time away from nurturing yourself and your relationships with others
Feel guilty or upset when you eat an ‘unhealthy’ food
You have to record what you eat everyday in order to stay on track
Dark circles under your eyes
Dry skin and hair
Weight gain, especially around the middle and/or arms and legs are getting thinner
Weight loss of more than 2 lbs per week

Step 1: Locate natural health foods in your area

Look in your community, the yellow pages, and on the internet. Local vegetarian organizations are great resources. You can often find out about local farmer’s markets, produce stands, food co-ops, , cooking classes, and grocers in your area.

If you don’t have access to natural or if organic produce is not in your budget, look for Japanese, Greek, Chinese, and Indian grocery stores for fresh fruits and vegetables, cooking oils, buckwheat noodles, brown rice, beans and other goodies.

Non-organic produce should be washed and scrubbed thoroughly and outer leaves of leafy vegetables should be discarded. To clean vegetables, you can use baking soda and/or vinegar and soak and scrub vegetables for 5 to 10 minutes.

Step 2: Get some cooking reference books

One of my favorite reference books is Vegetarian Cooking For Everyone by Deborah Madison. It provides information on storing, selecting, and cooking different vegetables, and tons of recipes for making soups, casseroles, vegetables dishes, desserts, soy dishes, pizzas and almost any other vegetable staple.

When evaluating cookbooks, look at the ease of preparation. Some cookbooks have great recipes but with an ingredient list and preparation method too difficult to do on a busy schedule.

Step 3: Try some healthy restaurants in your city

You will be able to see how good healthy cooking can taste. Visit local vegetarian restaurants for ideas on vegetable dishes, shakes, and salads with vegetable protein, Indian restaurants for ideas on bean dishes, and restaurants that serve free-range or organic meat.



Tags: symptoms tiredness, holistic practitioner, mind and spirit, health food stores, Deborah Madison

The Metabolic Type Diet

Tuesday, August 10th, 2010 at 3:36 am  

In the 1930′s, dentist Weston Price began expeditions around the world and uncovered the link between modern eating habits and chronic degenerative diseases. He also discovered that there was no one diet that would be healthy for all people — there was too much variation in climate, local produce, environmental conditions, heredity, genetics, culture.

In later years, George Watson, Roger Williams, William Kelley, and others continued research in this area. They believed that people’s metabolisms functioned differently when it came to two factors, which are largely determined by heredity:

Autonomic nervous system dominance. There are two branches of this system. One of these branches, the sympathetic nervous system, is often referred to as the “fight or flight” branch. It helps you burn energy. The other branch is the parasympathetic nervous system. This branch helps you conserve energy. It also helps you digest food. Advocates of this diet believe that one branch tends to be stronger or more dominant than the other.

Rate of cellular oxidation. This refers to the rate at which cells convert food into energy. Some people are fast oxidizers, because they rapidly convert food into energy. In order to balance their systems, fast oxidizers need to eat heavier proteins and fats to that burn slowly. In contrast, slow oxidizers convert food into energy at a slow rate. In order to balance their systems, it’s recommended that they eat mainly carbohydrates rather than protein and fat.

How can I find out my metabolic type?

In the book The Metabolic Typing Diet, researcher William Wolcott offers a simple home self-test for identifying your metabolic type. For an accurate diagnosis, a trained health practitioner can provide a thorough assessment that may include urine and blood tests. Wolcott provides three general metabolic types:

Protein types — Protein types are fast oxidizers of parasympathetic dominant. They tend to be frequently hungry, crave fatty, salty foods, fail with low-calorie diets, and tend towards fatigue, anxiety, and nervousness. They are often lethargic or feel “wired”, “on edge”, with superficial energy while being tired underneath.

Carbo types — Carbo types are slow oxidizers or sympathetic dominant. They generally have relatively weak appetites, a high tolerance for sweets, problems with weight management, “type A” personalities, and are often dependent on caffeine.

Mixed types — Mixed types are neither fast or slow oxidizers, and are neither parasympathetic or sympathetic dominant. They generally have average appetites, cravings for sweets and starchy foods, relatively little trouble with weight control, and tend towards fatigue, anxiety, and nervousness.

What are the guidelines for the diet?

According to the metabolic typing diet, the three metabolic types should eat the following foods:

Protein types should eat diets that are rich in protein, fats and oils, and high-purine proteins such as organ meats, pate, beef liver, chicken liver, and beef. Carbohydrate intake should be low.

Carbo types should eat diets that are high in carbohydrates and low in protein, fats, and oils. They should eat light, low-purine proteins.

Mixed types should eat a mixture of high-fat, high-purine proteins and low-fat, low-purine proteins such as cheese, eggs, yogurt, tofu, nuts. This type requires relatively equal ratios of proteins, fats, and carbohydrates.

What are the strengths of this diet?

Unlike other diets that recommend the same plan for everyone, the metabolic typing diet recognizes that we are individual. Our metabolisms differ, so our diets should as well.

The metabolic typing theory may help to explain why some people do better on a high protein, low carb diet, while others do better on a high carb diet. Wolcott explains that the effects of different diets on the metabolic types:

High Carb, Low Fat Diet — This diet is suitable for carbo types. However, in protein types and mixed types, a high carb, low fat diet can increase fat storage by increasing insulin, and lower metabolic rate by breaking down muscle tissue due to insufficient protein intake, and may disrupt adrenal and thyroid function.

High Protein, High Fat Diet (e.g. Atkins Diet, Hamptons Diet) — This diet is suitable for protein types. However, in carbo types and mixed types, a high protein, high fat diet can increase fat storage by disturbing cellular oxidation, and lower metabolic rate by creating a shortage of glucose caused by low carb intake. It may also disturb adrenal and thyroid function.

40-30-30 Diet (e.g. Zone diet) — This diet is suitable for mixed types. However, a 40-30-30 diet can increase fat storage by disturbing oxidation. It can lower metabolic rate by creating a shortage of glucose in carbo types and a shortage of protein in protein types, both resulting in muscle breakdown.



Tags: parasympathetic nervous system, sympathetic nervous system, Roger Williams, health practitioner, low calorie diets

Food & Aging – Eating Right is The Key

Monday, July 19th, 2010 at 8:36 pm  
Eating Right & Aging

Eating Right is At The Very Heart of Healthy Aging

Eating Right and Aging

As you age, food choices become important daily decisions that may affect the quality of the rest of your life. Seniors need fewer calories, and everything you eat should be based on weight gain and the nutrients that can maintain or boost your immune system and keep you healthy. Too much added weight and not enough vitamins and minerals can cause untold health problems.

Choose your foods to make sure you’re getting enough of the following vitamins and minerals:

· B-Vitamins – Seniors need to be sure they eat lots of foods with B-vitamins. Vitamin-B12 isn’t found in plants, but you can get it in your diet if you eat fortified breakfast cereals. Tuna, lean beef, chicken and eggs also provide vitamin-B12, but if you don’t eat enough of these foods, be sure to take a supplement.

Vitamin-B6 is also an important vitamin for seniors. B6 vitamins can be found in foods that provide protein such as pork, fish and chicken. Again, fortified cereals can be a great source of vitamin B-6. Bananas, spinach, wheat germ and bran are among other sources for vitamin B6.

· Vitamin-A – Cantaloupe, carrots, Brussels sprouts, peppers and most colorful plant products are rich in beta-carotene, which provides vitamin-A. Fish liver oil, eggs and fortified milk are also abundant in vitamin-A. If you don’t think you’re getting enough vitamin-A in your diet, talk to your doctor before taking a supplement as it can form toxic levels in your body.

· Folic Acid – A synthetic form of folate, folic acid can be found in foods such as fortified cereal, enriched breads and some grains. Foods containing folate are bananas, asparagus, turnip greens, spinach wheat germ and orange juice.

· Riboflavin – Milk, yogurt, eggs and whole grains are rich in riboflavin. Milk should be purchased in cardboard cartons rather than glass or plastic containers because it loses much of the vitamin from exposure to light. Other food sources high in riboflavin are asparagus, turkey, almonds and chicken thighs.

Some other vitamins that should be included in the foods seniors should be eating are vitamins C, D and E and choline. Eating a diet that’s balanced with these vitamins and minerals is best, but if it’s difficult for you to eat a balanced diet on a regular basis, talk to your doctor about supplements.

As you age, it’s important to fill up with foods that contain vitamins and minerals that will help us to maintain a healthy immune system and provide you with the best caloric intake rather than foods rich in sugar, fat and not much else. Eating right can help us age gracefully and live longer.



Tags: cardboard cartons, Dietary supplements, fish liver oil, fortified cereal, food sources

Supplements That Can Help Tighten Flabby Arms

Thursday, November 12th, 2009 at 2:51 am  
Argetinian Tea Yerba Mate is Known For Helping to Reduce Arm Flab, Known As Bingo Wings

Argetinian Tea Yerba Mate is Known For Helping to Reduce Arm Flab, Known As Bingo Wings

Having bingo wings is not fun. And lots of nutrition companies know this. Thus, the market is flooded with sleeveless snake oil that really doesn’t help. However, there are certain supplements that can make your bingo-wing mission easier. Now they won’t do all the work for you, but they will lighten the load.

So without further ado, here are some supplements that DO help:

1. Argentinean Tea Your best bet here is Yerba Mate. I have not found a more powerful loose leaf tea on the market. This is probably the single best nutritional aid you can take to help reduce bingo wings. Just make sure you start off with small doses.

2.Lung Ching Tea: Also known as dragon well tea, this loose leaf green tea will give you a steady increase in energy without the subsequent crashes that coffee gives. It’s also much healthier for you than coffee.

3. Proteoglycan pills. In other words, Glucosamine Sulfate. It does a moderately well job at preserving your joints. And joint preservation should be top priority because once your joints give out, you can’t get them back.

4. All natural bars. You should never rely on energy bars as your main food source. However, they can get you out of a bind with minimal impact on those bingo wings. The key here is to only have them in emergencies, never let yourself starve.

5. Fish Oil: This supplement is a little tricky. You see, many companies do not list EPA and DHA content, and many people take too much fish oil. All you need is 3 grams. Have more and you risk damaging your heart.

The key to proper supplementation to reduce bingo wings is to have realistic expectations. Please do not assume that any single supplement is going to work wonders. The only exception here is yerba mate since it’s so powerful. Nevertheless, nothing can substitute a balanced diet that controls insulin and intense workouts.

Regarded author, Katherine Crawford M.S., a Harvard exercise expert and recent flabby arms victim, is an expert on arm exercises for women. Figure out how to get sexy and toned arms now by exploring her blog on flabby arms.

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Tags: Monoamine oxidase inhibitors, lung ching, minimal impact, Regarded author, Tea Yerba Mate

Practical Tips To Help You Lose Weight

Monday, November 9th, 2009 at 6:52 pm  
Practical Tips To Help You Start Losing Weight

Practical Tios To Help You Start Losing Weight

The obesity problem is reaching epidemic levels throughout the world, particularly in the US. This unfortunate trend threatens to cut short the lives of millions. But there are things one can start to do right away to drop those extra pounds. Here are 77 tips to help you get started:

* Weight Loss Tip #1: Eat in a small plate, this will allow you control the amount of food you eat.
*Weight Loss Tip #2: Eat less, more often. Not only will it increase you metabolism through the day, but it will also help you control your diet. I suggest the following pattern: 8 a.m. BREAKFAST, 11 a.m. SNACK, 1 p.m. LUNCH, 4 p.m. SNACK, 6 p.m. DINNER, 9 p.m. SNACK.
Weight Loss Tip #3: Before you for for seconds always wait for at least 10 minutes you might not actually need them.
Weight Loss Tip #4: Use vegetable oil instead of butter for cook and baking.
Weight Loss Tip #5: Set realistic goals. It’s okay if you plan to lose 2 pounds a week, but the main thing is you will accomplish it. If you accomplish your goals from the beginning you will be motivated to continue till the end.
Weight Loss Tip #6: Eat early and never miss a breakfast. Eating the majority of your daily caloric allotment early gives your body time to work those calories off, so it’s best so it’s best to have a healthy breakfast.
Weight Loss Tip #7: Take time to chew your food. Digestion begins with the mouth, when you chew your food it’s mixed with your saliva which contain digestion enzymes . You can keep your body healthy if you achieve thorough digestion, so chew your food properly and savor the food.
Weight Loss Tip #8: Avoid stress. Stress causes weight gain due to chemical reactions, listen to so calm music and take deep breathes before eating.
Weight Loss Tip #9: Try salad as a main lunch.
Weight Loss Tip #10: Change your lifestyle. Adapt a new healthy lifestyle. Occassional fad diets will lead you only to gain more weight rather than lose weight.

Weight Loss Tip #11: Tell your friends and family that you want to lose weight. It’s good to know that people around you are rooting for you and gives you a boost.
Weight Loss Tip #12: Focus elsewhere while exercise. When you workout make sure you have your iPOD or are listening to music. Divert your focus elsewhere. If you focus on your own body while working out, it will make the work out really boring.
Weight Loss Tip #13: If you want to really lose weight do it properly and join a good weight loss program. Here you can find the top weight loss programs.
Weight Loss Tip #14: Keep record of how much weight you lose, take pictures or keep a diary, to motivate yourself lose weight further.
Weight Loss Tip #15: Eat slowly. It tales time for the brain to send signals of fullness, so it may take some time before you know you’re full. It helps you control your diet and lose weight.
Weight Loss Tip #16: Concentrate on more burning calories than you consume, rather than low carb and low fat diets, to lose weight.
Weight Loss Tip #17: Cut out all the negativity. People will try to discourage you when you’re trying to lose weight, not necessarily because they don’t want you to succeed, but you need to succeed in the goals you set until you are satisfied.
Weight Loss Tip #18: It’s okay to compare yourself to others and use that positively, however, don’t do everything exactly the same way. Everyone is different and do the workouts that suit your body and keep your own goal in mind.
Weight Loss Tip #19: Women are naturally supposed to lose weight slower the men… ladies don’t feel that I’m prejudiced, but the matter of the fact is that biologically as women are the birthing sex therefore they have more fat on their bodies and lose wieght slower then men. Therefore, ladies separate your weight loss goals from that of men.
Weight Loss Tip #20: Avoid weight loss pills. Period. Why? Because it is dangerous both physically and psychologically. So if want to lose weight do it naturally.

Weight Loss Tip #21: Don’t go for weight loss surgeries either, because these too can have fatal side effects on the body.
Weight Loss Tip #22: Vitamins are good. Even though vitamin pills are good for you, never ever, use them without consulting a professional.
Weight Loss Tip #23: Have dessert! Don’t cut off dessert, your body needs fat. Being healthy means that your body gets all the nutrients it needs, so have dessert, but control at the same time.
Weight Loss Tip #24: Walk a lot. Try walking distances, if you want to go somewhere, try leaving the car home and walk, it makes a difference and helps in the process of weight loss.
Weight Loss Tip #25: There is no way to force weight to come off your stomach (or any other worrisome spots). The good news is cardio exercise is great for peeling off the pounds all over, whether your trouble spot is your tummy or your thighs!
Weight Loss Tip #26: Go for a walk after a meal. It helps in complete digestion.
Weight Loss Tip #27: Think before you eat. Am I really hungry?
Weight Loss Tip #28: Sugar is not good for your body. The more refined it is, the more damage it will do your body.
Weight Loss Tip #29: Don’t have white bread, research proves that people who eat white bread are more likely to have bigger bellies. Instead try having whole grain white bread, it will help you in your weight loss plans.
Weight Loss Tip #30: Pasta ain’t going to do you any favors if you want to lose weight either. Refined pasta prevents your body from weight loss. Instead of pasta you could try barilla, which is a good substitute which are high in fiber and protein.

Weight Loss Tip #31: Try having a burger with just lettuce, tomato and onion.
Weight Loss Tip #32: Drink LOTS of water. Some people think, not drinking water will help them lose weight. They could be further from the truth. If you don’t drink water, whatever little water you do drink the body will store that and you will gain weight. Drink more of water and you’ll lose excess weight and your system will cleaner.
Weight Loss Tip #33: If you go out one night with friends and break your healthy diet. Don’t grieve the next morning and start eating junk again. Get right back on track the next day. One night ain’t going to make all the difference.
Weight Loss Tip #34: Keep a balanced diet. I suggest the following diet during the day:
Almonds (and other nuts), beans (and other legumes), spinach (and other green vegetables)
dairy, instant oatmeal, eggs, turkey (and other lean meats), peanut butter, olive oil, whole grains (breads and cereals), extra-protein powder (whey), raspberries (and other berries).
Weight Loss Tip #35: Sleep your weight away! Sleeping will help you burn fat, I suggest at least 8 hours a day. It will help you in you weight loss process.
Weight Loss Tip #36: Workout in patterns. I don’t think many people can workout for 2 hours straight everyday. I would suggest that you would workout in sets every four or five days max a week.
Weight Loss Tip #37: Don’t overdo yourself working out. Start off doing as much as you can, then slowly increase the work out. If you can do only 10 reps of an exercise, do only 10 and then slowly increase. You can’t lose weight overnight.
Weight Loss Tip #38: Having more of fiber at breakfast will make you feel fuller through the day.
Weight Loss Tip #39: When your feeling down talk to a close friend rather than turning to food. It will cause weight gain. When you reach a even a small goal reward yourself and stay motivated.
Weight Loss Tip #40: If you know walking around in the kitchen is going to make you want to eat, then try avoiding staying in the kitchen or any other place where may feel like eating unnecessarily. Having an organized refrigerator or kitchen will help you make better decisions as to what eat.

Weight Loss Tip #41: Try making better decisions to breaking bad older habits.
Weight Loss Tip #42: Just because you’re getting something to eat for free doesn’t mean you have to eat it. It ain’t going to cost your wallet, but it’s going to cost your waist, so be careful.
Weight Loss Tip #43: Don’t wear oversized clothes cause they make you look heavier.
Weight Loss Tip #44: Try high fiber appetizers, it helps you prevent overeating and helps control diet.
Weight Loss Tip #45: Another reason not to skip breakfast is, because after eight hours of sleep, our bodies have consumed no food and in order to increase your metabolism and burn them calories, you need to have breakfast.
Weight Loss Tip #46: Talk to yourself positively, say ” I can lose weight!”. Motivate yourself. It will help 100%.
Weight Loss Tip #47: Instead of putting mayo in your sandwich try putting mustard, ketchup, horseradish, salsa or pickle relish in your sandwiches.
Weight Loss Tip #48: While baking and pouring milk use the powdered kind instead. It will help you put off calories and lose weight.
Weight Loss Tip #49: Make each meal a well balanced meal.
Weight Loss Tip #50: Make on day of the week vegetable day, not only will you decrease your fat intake and increase fiber intake, but you might also realize that you actually like vegetables.

Weight Loss Tip #51: Try to be more active in your everyday life. Try to walk unto people’s desks at work rather than e-mailing them.
Weight Loss Tip #52: Don’t avoid nuts as a snack, because they have fat, they also have protein and other nutrients. I suggest a pack of nuts, instead a pack of chips any day.
Weight Loss Tip #53: Sugar-free doesn’t mean calorie-free.
Weight Loss Tip #54: Instead of having a soda at the restaurant have normal water, it will save you around 1000 calories per meal.
Weight Loss Tip #55: Skipping meals will help you take off a few pounds at first, but after a while your body will start banking calories and after a while your body won’t lose any weight at all.
Weight Loss Tip #56: Always pack a snack with you to work, you don’t when you might feel hungry at the office. Rather than eating junk from outside, keep a healthy snack with you.
Weight Loss Tip #57: Whenever you don’t feel like working out, think about how good it feels after the work out, the feel of accomplishment and the energy flowing through your body.
Weight Loss Tip #58: Putting on your exercise clothes when you don’t feel like it helps motivate you and puts you in the mood for a workout.
Weight Loss Tip #59: If you’re feeling down before a working out, have a soda or coffee, caffeine will speed up your metabolism for a while.
Weight Loss Tip #60: If you walk a lot talk things up a notch, try walking faster, jogging or even adding ankle weights.

Weight Loss Tip #61: There comes a time when diet and exercise stops helping lose weight, in that case increase physical activity. Not only will that add muscle, but also help in fat burning.
Weight Loss Tip #62: Let there be at least a three hour gap between your sleep and workout.
Weight Loss Tip #63: Make sure the exercises your doing are not only popular, but you enjoy doing them as well. Here is a weight loss program with good cardio exercises, people seem to really enjoy doing them.
Weight Loss Tip #64: You can take some sort of strength training, provided the doctor gives the OK. Being stronger will help you lose weight sooner.
Weight Loss Tip #65: Sit-ups, push-ups and pull-ups are part of strength training. I usually like to do modified versions, like doing push-ups on my finger tips.
Weight Loss Tip #66: Aerobic exercise is recommended to be done five days a week, however strength training needs to be done only two or three times a week.
Weight Loss Tip #67: Take a day of rest between strength exercise because your muscles need rest.
Weight Loss Tip #68: Keep your goal realistic, but don’t keep the timeframe of the goal so far off that you may lose focus. For example you may plan to lose weight by the end of two years, after one year you may get tired and stop trying.
Weight Loss Tip #69: Make small changes to your daily routine and become more active. Small changes overtime will make a big difference in the future.
Weight Loss Tip #70: Checking your BMI (Body Mass Index) can help determine how close you are to reaching your goals.

Weight Loss Tip #71: Don’t make a drastic cut in your calorie intake. People make the mistake of doing so, however, it will only cause your weight to stall.
Weight Loss Tip #72: Research has shown that snacking on peanut butter is an effective way to control hunger without leading to weight gain.
Weight Loss Tip #73: You should ask yourself these questions as you begin: Why do you want to lose weight? Are you truly committed?
Weight Loss Tip #74: If you want to lose weight your BAWH must change:Behavior, Activity, What you eat, How you eat.
Weight Loss Tip #75: No matter which way you look at it, 3,500 calories is one pound lost. Whether you take in 500 fewer or burn 500 more calories a day, by the end of the week you’ll be one pound lighter!
Weight Loss Tip #76: Your weight will fluctuate from day to day. Resist the urge to weigh yourself on a daily basis, as doing so will discourage you. Weigh in the same time and day once a week.
Weight Loss Tip #77: Building muscle through strength training brings many benefits, including: increased endurance; flexibility; reduced risk for injury; increased energy; and boosted metabolism.

This compilation is an original from colleague Aneel “Rob” Samuel, the creator of RobReviews.com, where he reviews natural weight loss programs found online.

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Tags: Weight loss, realistic goals, Human Interest, change your lifestyle, body time

Custom Orthotics Can Relieve Plantar Fasciitis Foot Pain

Monday, November 9th, 2009 at 11:32 am  
Custom Orthodics Can Help Relieve the Heel/Foot Pain Associated With Plantar Fasciitis

Custom Orthodics Can Help Relieve the Heel/Foot Pain Associated With Plantar Fasciitis

How does plantar fasciitis occur and what can be done?

The band that connects the heel bone to the ball of the foot is called the plantar fascia. It is a flat fibrous tissue and looks like packing tape. It is limited in its ability to stretch. The purpose of the plantar fascia is to assist in supporting the foot and to avoid the foot from flattening too much. Pain and inflammation in the foot can be caused when there is abnormal pressure put on the plantar fascia, usually caused by pronation or the foot flattening too much. Custom orthotics are used most commonly to avoid plantar fasciitis.

When pain does occur, the pain location is the bottom inside part where the arch begins. Sometimes the pain can even spread as far as the the metatarsal area, making it almost unbearable for the person. This pain occurs due to pressure being placed on the plantar fascia.

The problem comes because of the pressure that is put on the plantar fascia. This band will pull away from it’s insertion on the heel, and acts almost like a very small fracture. The body reacts to this with inflammation, and it will begin to lay down calcium to repair the small tear. After time this continuous laying down of calcium can cause a heel spur to form. It is not the spur itself that causes this pain, but the process that is going on.

What is the purpose of custom orthotics?

The purpose of custom orthotics is to take pressure off the foot and support the arch; thus allowing repair to the plantar fascia to occur and the inflammation to lessen.

What other methods can be used?

A doctor can give a cortisone injection which will reduce inflammation. Stretching, ice and anti inflammatory medications can be taken to help ease the pain experienced with plantar faciitis. The use of custom orthotics can help prevent plantar faciitis from happening.

Dr. Bowden has been treating patients as a liscensed Podiatrist for over 20 years. He has used orthoticss to help many patients over the years. You can order your own orthotics from his website now.

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Tags: Health Medical Pharma, plantar fasciitis, custom orthodics, abnormal pressure, plantar faciitis

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