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By admin, July 9, 2010 8:01 am

Step 1: Stop eating processed white sugar.There’s nothing really good about sugar! The problem is that it is everywhere and we are emotionally attached to it. Try releasing it for 21 days to break the habit. Feast on fresh, local fruits and sweet vegetables instead.

Step 2: Take a break from dairy. Letting go of dairy has been one of the very best healthy habits I’ve committed to. Start to notice how you feel after you eat cheese, yogurt and eggs. Notice if you remove it if any symptoms of bloating, headaches, post-nasal drift, skin breakouts, cramps or fatigue diminish. (You’ll thank me later!)

Step 3: Watch your wheat intake. Gluten is one of the top allergens, and untold numbers of people have undetected sensitivities to it. Some problems that typically occur are numerous intestinal conditions like irritable bowel, bloating, flatulence (these should not be considered normal responses to food), numerous other unexplained symptoms, and yes, even impeded weight loss.

Step 4: Drink an abundance of water. Our bodies are comprised of 70% plus water! How many glasses of water are you drinking each day? Add mint leaves, lemon or cucumber to water to spruce it up. Often times hunger is mistaken for thirst. Drink at least eight 8 ounce glasses a day and don’t forget to bless and give thanks for your water too.

Step 5: Adopt the 80/20 rule. Life is meat to be amazing, joyful and fun! You’re going to eat differently on a Saturday night then you will on a Tuesday night. Enjoy yourself, don’t be rigid or religious about your food. Just listen to your body and bounce back the next day. Shoot for 80% of the time eating delicious, nutritious whole foods and the other 20% of the time eat whatever you desire and then let it go!

Amanda Moxley, Body and Soul Coach, publishes the energizing and inspiring “Breath of Fresh Air E-Zine” every other Thursday for healthy people everywhere. If you are ready to discover your perfect body in a way you’ve never learned how to before, get your FREE articles, tips, tools and recipes at: www.AmandaMoxley.com

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By admin, June 30, 2010 9:25 am

You’ll probably lose weight if you follow a popular type of diet that’s low in carbs and high in protein; but are high protein diets a healthy way to lose the weight? The controversy surrounding this type of eating plan is loud and seemingly endless. And a new study is further stirring that pot with a startling new finding  about cardiovascular health.

The study started out as a straightforward effort to determine whether a low-carb/high-protein diet is healthy, says its senior author Anthony Rosenzweig, MD, director of cardiovascular research at the Cardiovascular Institute at Beth Israel Deaconess Medical Center and professor of medicine at Harvard Medical School. Mice bred to have atherosclerosis were fed one of three diets for 12 weeks:  One group ate a standard mouse chow with 65% carbohydrates, 15% fat and 20% protein; another group ate an approximation of the typical Western human diet with 43% carbs, 42% fat and 15% protein; and a third group ate an approximation of a typical human low-carb/high-protein weight loss diet with 12% carbs, 43% fat and 45% protein.

What’s the Surprise?

Not all the findings were surprising. As expected, the mice in the low-carb/high-protein group put on less weight as they matured than those on the Western diet. In addition,  their markers for vascular disease (including cholesterol and triglyceride levels), oxidative stress, insulin and glucose levels, as well as some inflammatory cytokine levels were either no different or slightly better.   But the researchers got a big surprise when they examined the blood vessels themselves: The low-carb/high-protein eating mice had far more atherosclerosis as measured by plaque accumulation than the mice in the Western diet group.  Huh.  Turns out maybe you can’t eat a strict diet of bacon and eggs and cheese and butter without some negative health consequences…

Seriously though-this could be big news for human dieters.  The researchers had to try to find an explanation for this unexpected and worrisome finding. Since none of the standard vascular health markers (the things your doctor checks at your annual physical) indicated anything was amiss, the researchers theorized that something might have interfered with the mice’s natural ability to repair injuries to vessels and return them to normal function. The team focused on a special bone marrow cell thought to play a role in blood vessel regrowth and injury repair called EPC (endothelial progenitor cells.)  They found that in the low-carb/high-protein group, levels had indeed dropped 40% after only two weeks on the diet.

What does this mean for us non-mice? The study shows a correlation between reduction of the cells and an increase in arterial plaque which Dr. Rosenzweig believes  may be of great importance. Other studies have demonstrated that people with heart and cardiovascular disease tend to have fewer of these cells and that people who exercise regularly have more of them.  So now we must wonder, can a low-carb diet reduce EPC levels and possibly lead to or contribute to serious heart disease? More research is required, as we still don’t know whether this would happen in people… but it certainly convinced Dr. Rosenzweig to go off the low-carb diet he was on.

Related Diet News

You may also be interested in Dr. Rosenzweig’s research from Mount Sinai Medical School in New York City (“The Brain-Shrinking Diet”). This earlier, and unrelated, study found brain shrinkage in mice fed a low-carb/high-protein diet — another finding that raises concerns about the potential for harm in such a diet. While it’s too early to draw conclusions, the two studies do ring some cautionary bells about diets loaded with protein and light on carbs. As Dr. Rosenzweig says, the best message for now is to stick with “all the things we know are good for us, including a balanced, nutritious diet with lots of fruits and vegetables.” Those are the kinds of carbs we all need to eat anyway.

Source(s):

Anthony Rosenzweig, MD, director of cardiovascular research, CardioVascular Institute at Beth Israel Deaconess Medical Center and professor of medicine at Harvard Medical School, Boston.

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By admin, May 26, 2010 12:53 pm

Recently, scientists proudly announced their creation of an index to rank how particular foods encourage or discourage inflammation — a well-known contributor to chronic health conditions such as heart disease, diabetes, cancer and dementia. This is great in theory, but scientists being scientists, it’s all obscure algorithms and formulas — hardly a useful list to take to the grocery store. So I asked contributing medical editor and nutrition expert Andrew L. Rubman, ND, to give us his easy-to-follow list of foods that reduce inflammation — making us healthier — along with the most inflammatory foods that should be avoided. But first, the latest findings by researchers…

How Do Foods Spark Inflammation?

Philip P. Cavicchia, MSPH, a PhD student in the department of epidemiology at the Norman J. Arnold School of Public Health at the University of South Carolina, helped design this new inflammatory index. He and his colleagues scored 41 foods and food components thought to positively or negatively affect levels of inflammation, based on a review of all the English language, peer-reviewed studies relating to diet and inflammation that were published between 1950 and 2007.

Carbohydrates, fat and cholesterol were among the food components most likely to encourage inflammation, while magnesium, beta-carotene, vitamins A, B-6, C, D and E, fiber, omega-3 fatty acids, flavonoids, turmeric and tea were the strongest anti-inflammatories.

Next, using data from the Seasonal Variation of Cholesterol Levels Study (SEASONS), they examined the records of 494 men and women (average age 48), looking specifically at the relationship between the inflammatory index (what they ate) and their blood levels of C-reactive protein (typically called CRP). Manufactured by the liver, CRP predicts vulnerability to inflammation and is also elevated in people with obesity, allergies and immune disorders — a lower CRP is thought to translate to reduced risk for heart disease, cancer and other inflammation-related chronic health conditions.

After factoring in variables such as age, weight and smoking status, Cavicchia and his team found that there is indeed a relationship between an anti-inflammatory diet based on the inflammatory index and a reduced level of CRP.

These findings appeared in the December 2009 issue of The Journal of Nutrition.

Now, here are Dr. Rubman’s picks of the best and worst foods if you want to reduce inflammation in your body…

10 Best Anti-Inflammatory Foods

• Wild salmon, mackerel and other omega-3-fatty-acid-rich fish.
• Berries.
• Green, leafy vegetables (e.g., spinach and kale).
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, etc.).
• Deeply pigmented produce, such as sweet potatoes, eggplant and pomegranate… along with carrots, plums, oranges, peppers, peas and red grapes.
• Nuts.
• Whole grains.
• Tea — specifically black, green and white teas.
• Cold-pressed fresh oils, including avocado, flaxseed and olive oils in particular.
• Spices (specifically, garlic, ginger, turmeric, saffron).

10 Worst Inflammatory Foods

• Desserts made with lots of sugar (cookies, candy, ice cream and so on).
• Sweetened cereals.
• “White” carbohydrates (white bread, white rice, white potatoes, English muffins, etc.).
• Non-diet soft drinks.
• Anything containing high-fructose corn syrup.
• Processed meats (bologna, salami, hotdogs, sausage and others made with preservatives and additives).
• French fries, potato chips and other fried snack foods.
• Fast foods, most specifically the ones that are high-fat, high-calorie, high simple carbohydrate — which describes most of the inexpensive offerings at quick-serve restaurants.
• Margarine, because it contains processed sterols called stanols that have been implicated in both atherosclerosis and various fatty-deposit diseases.
• Organ meats such as liver, because these often contain undesirable products including antibiotics, fertilizer and other unwanted residues.

How to Feel Better Fast

While on the topic, Dr. Rubman urged me to add one more bit of information to this “highly inflammatory” list. “It should also include almost any food eaten quickly, especially if you drink a lot of liquid while eating,” he said, noting that this is all the more true for people who then end up soothing their predictable digestive distress by taking anti-heartburn medication. His advice is to eat slowly… chew thoroughly… avoid liquids during a meal so that you don’t dilute the stomach acid and reduce its ability to help digest food… and include items from the “best” list in every meal, every day, while eliminating those from the “worst” list or at least reserving them for an occasional treat. “Within weeks, you will decrease your risk for disease, improve your digestion, enjoy more energy and feel better overall,” he promised.

Source(s):

Philip P. Cavicchia, MSPH, student in the department of epidemiology, Norman J. Arnold School of Public Health, University of South Carolina, Columbia, South Carolina.

Andrew L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut. www.southburyclinic.com.

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By admin, January 31, 2010 9:45 am

Have people ever said to you that you are crazy, anxious or just not right in the head? Don’t worry we all get it. Studies have been done and shown that one of the biggest causes for your mental stability could actually be by the foods that you consume on a regular basis.

Improve your diet to improve your mental stability!

Poor diet gets a hunk of the blame for rising rates of mental illness, according to new research from the UK. “Feeding Minds,” a report by the British Mental Health Foundation, describes how eating habits have devolved over the past 60 years. The recent report emphasizes the link between diet and mental health, saying “the evidence indicates that food plays an important contributing role in the development, management and prevention of specific mental health problems, such as depression, schizophrenia, attention deficit hyperactivity disorder, and Alzheimer’s disease.”

Bad habits — like skipping breakfast, grabbing a fast-food burger for lunch and popping a frozen pizza into the microwave and calling it “dinner” — have become a way of life, in large part because people are busy. This kind of food may fill the stomach, but not the body’s nutritional needs. The “Feeding Minds” report found that British people now eat 34% fewer vegetables and 59% less fish than 60 years ago. Fast and processed foods are almost always low in critical brain-supporting components such as vitamins, minerals and essential fatty acids, and are loaded with refined carbohydrates, saturated fats and additives — a recipe for irritability, mood swings and worse. Another factor is that industrial farming has altered our food at the most basic level. Changes in feed have increased body fat composition of certain animals and farmed fish we eat — as a result we now often take in a far higher ratio of omega-6 fatty acids to omega-3s, a shift that has been linked with depression as well as deficits in memory and focus.

Food allergens are yet another contributor to mental health issues, including mood and attention problems. According to Russell B. Marz, ND, an assistant professor of nutrition at the National College of Natural Medicine in Portland, Oregon, the growing use of genetically modified high fructose corn syrup in many foods and beverages has been suspected not only in increasing rates of obesity and diabetes, but also serious food allergies.

POOR DIET & MENTAL HEALTH

These changes add up to neurological challenges such as slower brain function and chronic inflammation. Poor diet has been linked with mental health in a number of conditions…

* ADHD (Attention Deficit Hyperactivity Disorder). Studies show that people with ADHD are low in certain types of omega-3 fatty acids, like DHA.

* Anxiety. Nervousness and anxiety are associated with a lack of folic acid, niacinamide, pyridoxine, magnesium and calcium.

* Dementia and Alzheimer’s disease. Research has linked Alzheimer’s with an increased level of homocysteine, an amino acid metabolite associated with decreased levels of folate, B-12 and pyridoxine.

* Depression. Depression is linked to low fish consumption, as well as deficiencies in B vitamins, vitamin C, folic acid, magnesium, selenium and zinc.

* Irritability. A lack of vitamin B-6 (pyridoxine), magnesium and selenium is commonly found in people who are irritable.

* Poor memory and concentration. Lapses in memory and concentration may be linked to a lack of B-12 and other B vitamins, omega-3 fatty acids and zinc.

* Schizophrenia. Evidence suggests that people with this disorder have low levels of polyunsaturated fatty acids or antioxidant enzymes in the brain… and low levels of EPA (eicosapentaenoic acid).

EAT YOUR WAY TO MIND-BODY HEALTH

With growing evidence of the link between mental health and diet, it’s yet one more compelling reason, if indeed anyone still needs one, to follow a healthy diet. Fortunately the same whole foods that nourish the body also nourish the mind.

* Avoid additives, preservatives and pesticides. Pesticides and other chemicals can aggravate problems like depression by impairing the absorption of vital nutrients such as pyridoxine, cautions Dr. Marz. When possible, buy free-range, antibiotic-free meat and local produce that is in season and organically grown. The fewer chemicals, the better for your health. If you purchase non-organic fruits and vegetables, wash and peel them to reduce chemical residues.

* Include protein in every meal. Protein is the body’s source of essential amino acids, required to produce neurotransmitters such as serotonin (which stabilizes mood and promotes sleep) and dopamine (which imparts energy and mental focus). If you lack sufficient amino acids, you cannot manufacture enough of these chemicals. Protein also helps stabilize blood glucose levels and prevent mood swings. Good sources include fish, eggs, skinless chicken and lean meats. Seafood or animal protein is the best source of vitamin B-12, but if you’re over 50 you may have trouble absorbing this nutrient and require a supplement.

* Eat fish such as salmon or halibut two or three times a week, as they are excellent sources of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Seventy percent of the brain is composed of fat (if you exclude the water), making essential fatty acids (omega-3 and omega-6) a must for optimal brain function. Research from the Framingham Heart Study shows that people who ate fish more than two times a week halved their risk of Alzheimer’s. Another option is to take a daily fish oil supplement of combined DHA and EPA.

* Go nuts. Eat a handful of nuts and/or seeds daily. Walnuts, cashews, peanuts and sunflower and pumpkin seeds are rich sources of magnesium and zinc. Walnuts, pumpkin seeds, flax and hemp seeds are also good sources of omega-3 fatty acids. One mice study showed that a diet high in almonds may lower the risk of or prevent Alzheimer’s disease.

* Eat lots of fresh produce — five to 13 servings a day, according to US guidelines. Leafy green veggies such as spinach and kale are rich in folic acid, which supports concentration and memory… citrus fruits, peppers and strawberries are excellent sources of vitamin C… broccoli, Brussels sprouts and cabbage are sources of magnesium. In Dr. Marz’s opinion, including more nutrient- and fiber-rich foods in your diet is even more important than including protein.

* Stay hydrated. About 50% to 65% of your body weight consists of water, which carries vital nutrients into cells and ushers waste products out. This seemingly simple advice constitutes a cornerstone of health.

* If you drink alcohol, do so in moderation only. A study in the October 2008 issue of the Archives of Neurology notes that alcohol causes shrinkage of the brain. The more you drink, the more your brain shrinks. It’s best to drink alcoholic beverages with your meal and choose organic red wines and unprocessed darker beers that contain higher phenolic levels. Experts generally advise against more than one alcoholic beverage a day for women and two for men.

ONE PIECE OF THE PUZZLE

Of course, a good diet is not a panacea for mental problems any more than a bad diet is the sole cause. Serious diseases such as depression and schizophrenia obviously require expert medical treatment. That said, diet is one piece of the puzzle, and a healthful diet is a must for optimal health overall.

Note: You can download a free copy of the “Feeding Minds” report — complete with recipes and nutritional advice — at the Web site of the British Mental Health Foundation, www.mentalhealth.org.uk.

Source(s):

Russell B. Marz, ND, LAc, assistant professor of nutrition, National College of Natural Medicine, Portland, Oregon, and medical director of the Tabor Hill Clinic in Portland, Oregon.

Mental Health Foundation, www.mentalhealth.org.uk.

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By admin, January 27, 2010 7:02 pm

There are many things in your life that are going to effect your health and life, so why not improve everything. The health of your arteries is important. Now it is time for you to learn how to take care of yourself, inside out!

A healthy heart for a healthy life!

Cardiovascular disease, the greatest health scourge of our time, often starts out with atherosclerosis — insidious deposits of cholesterol, calcium, fats and cellular waste products that gradually build up in arteries and form a substance called plaque on walls injured by inflammatory changes. Plaque is dangerous in several ways — first of all, it narrows the arteries, making it harder for blood to supply the heart muscle. Second, the plaque can break loose from artery walls and rupture, leading to blood clots that cause heart attacks and strokes. Also, the plaque causes further inflammation within the vessel, narrowing the artery yet more.

Ideally, we should all follow healthy lifestyles that minimize the likelihood plaque will begin building up. Yet sometimes our poor diet and exercise habits catch up with us, and for others, heart disease and vulnerability to atherosclerosis simply runs in families. Nowadays, the most common mainstream medical solution to plaque accumulation is to prescribe cholesterol-lowering statins. These drugs have many downsides though, including a number of potentially serious side effects, among them muscle and liver damage.

Regular Daily Health News contributor and naturopathic physician, Mark Stengler, ND, has a different approach — he told me that sometimes his natural program to keep arteries clean can even be used in place of drug therapy. His regimen entails a number of simple but powerful and effective lifestyle changes to reverse or prevent the progression of plaque.

STENGLER’S “KEEP ARTERIES CLEAN” REGIMEN

Eating right is the first step. A heart-healthy, anti-plaque-and-inflammation diet consists of lots of whole, fresh, nutrient-rich foods and a minimum of processed products because they are low in nutrients but dense in unhealthy and inflammation-causing fats, sugars, sodium and additives. When it comes to healthy foods, Dr. Stengler’s favorites include…

• Cruciferous vegetables including broccoli, Brussels sprouts, cauliflower, cabbage and kale, which are abundant sources of disease-fighting antioxidants.
• Pomegranates, blueberries, blackberries, strawberries and other colorful fruits. These are packed with phytonutrients called flavonoids that possess potent antioxidant properties. Dr. Stengler recommends a small daily glass of sugarless pomegranate juice, noting that health benefits begin to add up with just 1.7 ounces a day. You can drink it straight-up or mixed in water, whatever tastes best to you.
• Fiber-rich foods that not only boost digestive health, but also help the body eliminate cholesterol and balance blood sugar levels. Choose unrefined whole-grain breads, whole-wheat pasta, brown rice, oat bran, legumes, nuts or seeds. They’re easy to incorporate into nearly every meal, and a handful of walnuts or almonds makes for a heart-healthy snack.
• Deep-water fish such as salmon, trout, mackerel and herring. These are rich in healthy, inflammation-fighting fats known as omega-3 fatty acids. Eat at least two servings a week. Other good dietary sources of omega-3 fatty acids are flaxseed and walnuts.

ENGAGE IN REGULAR EXERCISE

Even if you follow a healthy diet, sitting at the computer all day and watching TV all evening is like signing up for heart disease. Exercise keeps you healthy by controlling blood lipid abnormalities and improving circulation. It can also help control stress, a well-known contributor to heart disease.

If you are in good health but have been inactive, start with 10 to 15 minutes of aerobic activity (brisk walking, biking, etc.) three times a week. Gradually work your way up to 30 to 45 minutes four to six (ideally seven) times weekly. If you have a pre-existing medical condition, consult your physician before embarking on a new exercise program.

According to Dr. Stengler, the simple secret to a successful exercise program is to find an activity that you truly find fun, whether it’s dancing, swimming, riding a bike or taking a brisk walk. For greater enjoyment and accountability, schedule regular exercise dates with a friend, neighbor or coworker.

TAKE DIETARY SUPPLEMENTS

In addition to diet and exercise, there are effective, well-tolerated and natural supplements that help dissolve plaque and strengthen arteries. (Note: Several of these can interact unfavorably with blood thinning medications, including aspirin and warfarin, so be sure to take them under a physician’s oversight.) For better blood vessel health and optimal cardiovascular health overall, Dr. Stengler often prescribes…

• Fish oil supplements. Fish oil is an important source of two anti-inflammatory omega-3 fatty acids — EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). There is some evidence that omega-3s slow the progression of plaque build-up in arteries, notes Dr. Stengler, and research demonstrates that people with higher levels of omega-3 fatty acids have a lower risk for sudden cardiac death. Despite all these widely recognized benefits, the majority of Americans are woefully short on this vital, potentially lifesaving, healthful fatty acid.Note: Depending on your personal health needs, your physician may advise you to take 1,500 mg to 2,000 mg combined EPA and DHA daily, says Dr. Stengler. Check the label to be sure it has been tested for heavy metal or other contamination. Dr. Stengler prefers Nordic Naturals and Carlson brands.
• Garlic. Garlic has a long tradition of use as a heart remedy, and modern studies back up its benefits. In a small study at UCLA, patients on statin drugs also took aged garlic extract (AGE) or a placebo for one year. The group taking statins alone experienced a quicker progression of plaque formation than the group taking both statins and AGE. Those taking garlic had a 66% reduction in new plaque formation compared with those who took a placebo.
• Vitamin E. There are two principle types — tocopherols and tocotrienols, with Dr. Stengler recommending the latter. Studies have shown that vitamin E possesses an ability to reduce existing plaque, while also helping to prevent or reduce blood clots. He often prescribes Allergy Research Group Delta-Fraction Tocotrienols (www.allergyresearchgroup.com), available through nutrition-oriented physicians.
• Vitamin K. Vitamin K, often overlooked, is an important nutrient in supporting cardiovascular health. It protects against calcium deposits. Look for vitamin K2, as it is more readily absorbed by the body and has a longer activity span than vitamin K1. A favorite of Dr. Stengler’s is Jarrow Formulas MK-7 (www.jarrow.com). Levels of this vitamin must be closely monitored for those taking warfarin.
• Fibrinolytics. Nattokinase, often combined with another enzyme, serrapeptase, may be able to reduce established plaque and decrease the degree of inflammation in blood vessels, improving circulation. A particularly potent formula, Neprinol, produced by Arthur Andrew Medical, is being evaluated in clinical trials.

WHEN LIFESTYLE CHANGES AREN’T ENOUGH

Lifestyle change and supplements are effective, but not always enough to undo years or decades worth of plaque build-up. Your physician may feel that it is necessary to prescribe medication. Even so, Dr. Stengler emphasizes that his regimen can continue to play a key role in fighting plaque and inflammation.

Source(s):

Mark Stengler, ND, a naturopathic physician and leading authority on the practice of alternative and integrated medicine. He is author of Bottom Line Natural Healingnewsletter, author of The Natural Physician’s Healing Therapies (Bottom Line Books), director of the La Jolla Whole Health Clinic in La Jolla, California and adjunct associate clinical professor at the National College of Natural Medicine in Portland, Oregon. To learn more about his work, visit www.drstengler.com.

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By admin, January 23, 2010 12:45 pm

Getting enough protein is increasingly challenging, as our usual sources are becoming more difficult to, well, swallow. Most chicken and red meat comes from a mere handful of suppliers who raise their livestock in terrible conditions, feeding them antibiotics and questionable diets. Plus there’s lots of evidence indicating that a meat-rich diet is too high in saturated fat. And many types of fish are contaminated with mercury, PCBs or other toxins. What’s a person to do? Quite simply, eat more of the humble, cheap and tasty bean.

The benefits of beans and your diet

COUNTING THE BENEFITS OF BEANS

I called nutritionist Suzanne Havala Hobbs, DrPH, MS, RD, from the School of Public Health, University of North Carolina at Chapel Hill, to discuss the matter. Dr. Hobbs is definitely enthusiastic about beans, calling them “almost a wonder food.” Other than the well-known digestive issue (more on that in a minute), she tells me there is really nothing negative she can say about beans. They rarely cause allergies and are full of nutrition including protein. Some of the most popular beans in this country are red kidney beans, pinto beans, black beans, navy beans, garbanzo beans, lima beans, and, in the South, black-eyed peas.

You may remember hearing that to complete the amino acid profile and make their protein usable by the body, it was necessary to combine beans with other foods, notably rice, at the same meal. Not true, says Dr. Hobbs. We now know that the body handles this by taking from all the foods you eat over the course of a day, making beans on their own an excellent source of protein. Even vegetarians and others who eat little or no meat or fish can get sufficient protein from about five servings a day, she says — noting this isn’t as much as it sounds like, about 2.5 cups. Beans are also an amazing source of soluble fiber, terrific for helping to maintain healthy cholesterol and blood sugar levels, says Dr. Hobbs. The usual daily recommended intake of dietary fiber is from 20 to 35 grams. That’s a lot of salad and other vegetables, but just one cup of pinto beans, for example, contains a robust 14 grams of fiber, more than half of what you should eat each day.

GETTING AROUND THE “BEAN PROBLEM…”

As to that digestive issue, yes, it is possible to eat beans regularly without getting gas. Here is the secret — start slow, with a few spoonfuls a day, and build up gradually over a few weeks. Because many people don’t get enough dietary fiber, they may have a “vigorous response” when they load up their plate with beans, since they are so high in fiber. In addition, starting slow allows the gut to more gradually build up the bacteria in the intestinal flora that help with digestion of raffinose, a sugar that is found in beans and is another contributor to the “bean problem.” Some people swear that taking a Beano tablet, or another product containing the digestive enzyme alpha-d-galactosidase, before the meal, takes care of the problem, but others find it no use at all. By starting slow, you should be able to completely avert the issue of to Beano or not.

HOW TO PREPARE BEANS

People often wonder if canned beans are an acceptable substitute for bagged dried beans that require four to eight hours of soaking. Dr. Hobbs responds that it is really an issue of convenience. Most foods are more nutritious eaten as close as possible to their natural state. But she says that the nutritional differences in canned and dried beans are marginal and if you prefer to reach for a can rather than prepare ahead, you can rest easy. Do give canned beans a thorough rinse in a colander before you use them — it gets rid of excess sodium. Also, soak dried beans overnight (some varieties, including soy, may require longer soaking periods, up to 24 hours) and be sure to change the water several times — this washes away and breaks down gas-causing particles in addition to cleaning the beans and removing any impurities such as tiny pebbles that make their way into the bag. Cooked beans will keep about six months in the freezer and for up to five days in the refrigerator.

For people who enjoy cooking — or for that matter eating — beans are the basis of a seemingly endless variety of dishes, limited only by your imagination or selection of cookbooks. To make a south-of-the-border dinner, Dr. Hobbs mashes pinto beans or uses whole black beans and adds them to rice, avocado slices, mashed sweet potatoes and salsa and puts them in taco shells. For Cuban Black Beans and Rice, she says to sauté onions, celery and bell peppers, add four cans of black beans, a bay leaf, cumin, oregano and lemon juice and cook for half an hour on top of the stove. Tuscans, whom other Italians call “bean eaters,” make a hearty winter soup with white cannellini beans that simmer stovetop in chicken broth along with numerous vegetables. A colorful summer cold dish is made up of just black beans, chopped red peppers, corn, onions (optional) and cilantro stirred together with a light vinaigrette. Beans are excellent in any kind of rice and in salads — try navy beans sautéed with garlic and olive oil, finished off with lemon zest and placed on top of a pile of uncooked arugula. For even more ideas, Dr. Hobbs suggests visiting ethnic markets to learn more about the variety of beans used by different cultures and the many interesting ways they are prepared around the world.

Source(s):

Suzanne Havala Hobbs, DrPH, MS, RD, the School of Public Health, University of North Carolina at Chapel Hill. She is author of Vegetarian Cooking for Dummies (Hungry Minds) and Being Vegetarian for Dummies (Hungry Minds).

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By admin, January 8, 2010 6:52 pm

There are many foods on the market now a days that are dangerous for your health and we all know that high fructose corn syrup is already not the healthiest. See what it is even more dangerous then you thought and why we make sure it never touches our Medifast Meals.

As though anyone needs yet another reason to avoid buying foods that contain high fructose corn syrup — here’s one. A recent small study found that many common foods that contain high fructose corn syrup (HFCS) also contain traces of mercury. Though the study didn’t prove that the mercury in these foods came from HFCS, it was the first or second more common ingredient in all of them… and another Environmental Health study on high fructose corn syrup samples, conducted using FDA investigation data, found detectible levels of mercury in half of samples studied. Therefore, researchers believe it is the most likely explanation for how the heavy metal got there.

Dangerous treats that you should avoid

This is no small matter, given that HFCS provides 10% of daily calories for the average American… and often even more for small children, for whom exposure to mercury is especially dangerous. The list of tainted foods includes family favorites such as Quaker Oatmeal-to-Go bars, Hershey’s Chocolate Syrup, Smucker’s Strawberry Jelly, Frosted Blueberry Pop-Tarts and Hunt’s Tomato Ketchup.

HOW DID THIS HAPPEN?

Please bear with me for a moment because the story of mercury in HFCS is a little complicated. To separate corn starch needed for HFCS production from the kernels requires caustic soda (lye), which was for decades made with mercury cells. Safer methods to accomplish this have been developed, but the new technology is expensive. Here in the US only a few plants are still using the old mercury-cell methods, but in Europe and other parts of the world many processors have not upgraded their technology. The problem then: American food manufacturers use HFCS from all over the world and there is no way for consumers to know where the HFCS in foods we buy was sourced from.

Not surprisingly, the corn industry is protesting loudly about this small study, but it hasn’t been able to drown out the results. Performed by the Institute for Agriculture and Trade Policy (IATP) in Minneapolis (www.iatp.org), the study sampled 55 foods and beverages with HFCS as the first or second ingredient. Nearly one-third of these products contained detectable mercury. (For the list of tested foods and results, go tohttp://www.healthobservatory.org.) The industry also protests that the levels are so low it shouldn’t matter, but as regular Daily Health News contributor Mark Stengler, ND, says, “No amount of any mercury is safe.”

WHAT TO DO?

I spoke with the study coauthor, David Wallinga, MD, to get his advice for consumers. He suggests consumers write their legislative representatives urging anti-mercury-cell legislation, as well as additional funding for health-watchdog agencies. It’s no secret that the FDA, the agency charged with ensuring the safety of our food supply, is grossly under-funded, he said, adding it has also been arguably under-active in recent years.

For the time being, the only real solution is to stay away from foods and beverages that contain HFCS since the list of reasons to avoid it grows ever longer… and there’s never been a very good reason to eat the stuff anyway.

Source(s):

David Wallinga, MD, Institute for Agriculture and Trade Policy (IATP) in Minneapolis.www.healthobservatory.org.

Mark Stengler, ND, a naturopathic physician and leading authority on the practice of alternative and integrated medicine. He is author of Bottom Line Natural Healingnewsletter, author of The Natural Physician’s Healing Therapies (Bottom Line Books), director of the La Jolla Whole Health Clinic in La Jolla, California and adjunct associate clinical professor at the National College of Natural Medicine in Portland, Oregon. To learn more about his work, visit www.drstengler.com.

Take the time to look through all your meal options and get exactly what you want. Make sure that you include one of the Medifast Coupons so that you can get a great discounted price on your next Medifast Diet Plan.

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By admin, November 24, 2009 5:16 pm

When someone is ready to take the path of maintaining a healthy lifestyle there are going to be many changes that will need to be made. If you know you are not eating right then it is time to find the proper health foods for a proper eating habit.

There are many options available that will help you eat right that many people would not normally eat on a regular basis. These are the foods most people turn away from, but it is time to stop.

Your health depends on you and if you continue eating unhealthy foods you are not going to have the healthy lifestyle that your body deserves.

Eating the right foods for the right diet.

If you’re ready to take this path then consider informing yourself on the Top Five Diet Foods that are available to you. The options are great for your health and when you consume them regularly you will feel the difference in your health.

Another thing that you’ll want to get a grasp on is having the right portion control. Even though you are eating healthy foods if you do not eat them in the right portions and eat in excessive amounts you are not going to experience the benefits of eating them.

For more information on portion control click here.

It can be hard understanding how to maintain a healthy lifestyle, especially after you’ve successfully lost all that weight that you did not want. There are ways you can transition from your diet plan to a regular lifestyle while maintaining a healthy diet.

For more help on transitioning easily from your dieting plan to maintaining a healthy diet afterwards consider reading some of the following articles:

• Medifast Transition Phase
• Transition Foods
• More Transition Foods

Developing the proper eating habits with the right foods can make drastic improvements to your health. Ensure that you take the time to understand how you can maintain a healthy diet so that you can continue a healthy life.

For those that are looking to start a diet that will help them develop a healthy eating habit consider opting into a Medifast Diet Plan. These plans will help you develop more control of your life and your health without the confusion and frustration you may have experienced in the past with previous diets.

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By admin, November 12, 2009 2:26 am

When the holidays begin getting closer many more people are going to become worried about their diets and all the foods that they are going to be confronted with. This is because the holidays are not usually filled with many diet friendly foods, but over the years this has changed drastically.

Healthy foods for healthy diets.

Now you can easily have diet foods incorporated into your holiday season and avoid finding yourself consuming high calorie foods from beginning to end. There is an extensive amount of diet foods available now compared to many years ago. Whether it is within a diet plan or not the options are available.

If you feel you will struggle drastically with finding all the healthy meal choices consider having a Medifast diet plan help you incorporate healthy diet foods into your holidays. The meals that are available have all the nutrients and health benefits to keep you eating healthy from the beginning of the holidays until the end. One benefit is that the diets can be utilized not only throughout the holiday season, but the rest of the year as well.

There are many diet foods that work with the holidays, but there are many distractions that could lead you away from these choices. Don’t find yourself struggling with the many temptations you’re going to be encountering this holiday season. Take the time to incorporate a Medifast diet into your regular routine. The diet foods within the meal plans will keep you feeling satisfied all the time and have you eating healthy meals every 2-3 hours. This will really improve your chances at turning away those unhealthy meal choices bombarding you this holiday season.

Your diet depends on you, so incorporate healthy diet foods this holiday season and finally take control of your health. Medifast Diet Plans are prepared to help you every step of the way and make the process much easier on you once and for all.

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By admin, September 23, 2009 10:47 am

Low-calorie Salad

For anyone on a diet, a salad is always a good meal option regardless of whether it is a snack or an entrée. But the question that we need to ask ourselves is, “are salads really low in calories?” The truth is, the dressings and the fixings can spell the difference between a low-calorie salad and a high-calorie salad. Depending on the dressing and the fixings, salads may not always be low in calories.

FIXINGS

When it comes to salads, fixings do spell the difference between a healthy meal and a calorie-laden meal. If you add the wrong kind of fixings and pile them on, you might as well eat a big cheeseburger with fries.

Croutons, bacon, meat, fried chicken strips, wonton strips as well as mayonnaise-rich salads such as coleslaw are definitely going to add unnecessary calories into your meal. So, it is best to avoid them.

To have a healthy and low-calorie salad, always choose a good variety of colorful vegetables, fruits, beans as well as mixed greens. Dark, leafy greens such as spinach, arugula, and fresh herbs often have more nutritional value. It is said that the darker the leaf, the more nutrients it provides. For a really nice treat, it is best to add on some of your favorite vegetables. Some good and healthy choices include: grape tomatoes, red bell peppers, carrots, cabbage and mushrooms.

You may add small amounts of lean protein such as a hard-boiled egg, grilled chicken or shrimp to have a filling entree salad. You can top your salad with small amounts of low-fat cheese or a small amount of avocado or chopped nuts. Be careful not to overdo this. Remember that food items such as avocados, cheese, nuts, olives, dried fruits are all high-calorie items and should be taken in controlled portions.

SALAD DRESSINGS

Salad dressings are also a critical ingredient to creating your low-fat salads. Too much of the wrong salad dressing can trick you into eating a high-calorie meal without you knowing it.

A light vinaigrette or salsa as well as balsamic vinegar or any other flavorful vinegar together with a olive oil can help you create a low-calorie salad. You can get away with a creamy dressing by using just a small portion of the dressing or by diluting the dressing with a little water.

When dining out, always opt to order the salad dressing on the side and use only a portion of it. Remember that dressings do add calories to your meal.

Follow these tips to create or order a delicious salad that is satisfying, low in calories, high in fiber, and full of nutrients. If you frequent a chain restaurant, check the web site to see which of their salads and salad dressings is healthier.

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