welcome to anxieties 101!

lifestyle diet....

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lifestyle diet....
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diasters unpredicted

just a special note to all my visitors...

 

do you have children or transport children?

click here... it's an emotional feeling "you tube video" that'll cause you to be more careful in how you transport your child(ren). 

 

God Bless...

what's your lifestyle diet like now?

lifestyle diet....
a new outlook on an old page!
stop by daily & see the revamp in progress!
 
How does your diet affect your mental & physical health?
 
#1. Change in diet, exercise may change your genes: click here Comprehensive lifestyle changes including a better diet and more exercise can lead not only to a better physique, but also to swift and dramatic changes at the genetic level, U.S. researchers said on Monday
 
Visit the website within the emotional feelings network of sites named, "changes!"
 
#2. Top 10 Foods for a Good Night’s Sleep:
click here to read about how eating can affect your sleep - The secret to getting a solid 7 to 8 hours? About 90 minutes before you want to nod off, head for the kitchen and make yourself a sleepy-time snack. Keep it light (around 200 calories), so you don’t overload your digestive system.
 
Every baby girl, little girl, young lady, young adult lady, woman & senior woman has a "lifestyle diet" that's all their own. As you skim down the page ladies, keep your eyes to the left hand column as you'll find all the information pertinent to the female sex on that side!
 
And if, by chance, you're a woman here looking into lifestyle diet for men, boys or men who might be boys, (sorry guys) keep your eyes open to measure up the quality of the lifestyle diet in question for your male loved one(s).

Everyone eats.....
 
But are most people aware that their diet can affect their mental health?
 
It seems like everyone who eats is aware of how eating affects their physical health....
 
but still they ignore their eating habits....  no matter how poor they are....
 
objection #1. I don't have enough time to make changes!
 
click here to read: No time to eat right or exercise? Relax — even mini moves can pay off

hey guys, give it a shot!

lifestyle diet....
& does the male species hold themselves responsible for providing a balanced lifestyle diet for themselves?
 
do men, who have such huge responsibilities in today's world actually know that how they eat has an overwhelming effect on the decisions that they make each day?
 
lifestyle diet is here to teach men that along w/feeding their bodies for good physical health, their minds need a well balanced & healthy diet to ensure optimum mental health.
 
it's easy to figure out.... determine the quality of your present lifestyle diet!
 
2008
 
2007
 
 
august 20, 2006
Even One Fatty Meal Affects Arteries : Effect of Meals High in Good or Bad Fat Immediately Apparent in Arteries
 
6/1/06
Eat Trans Fat, Get Big Belly

Trans Fats Add -- and Move -- Weight to Belly
 

Thursday, June 22, 2006

Another Reason to Eat Carrots

1/16/06
Forget the scale, the calorie counting & forbidden foods. They may be doing more harm than good
By Amanda Spake / US News.com

I've included a new guide of what is available within the entire emotional feelings network of sites! Please check the navigational panel on the left and you'll see it listed right under the homepage!
 
....or you can just click here to go there now!

 
 
read my personal blog about living with emotional feelings!
 
 
and you can help support me in my writing ventures by visiting my health and happiness column for the Dayton, Ohio area by clicking here! Even though you don't live in the Dayton area you can get some great health and happiness ideas by reading my column and then looking for something similar in your area!
 
I do appreciate you so much!
 
 

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Got questions, concerns, suggestions or just want to say hello? Need someone to vent to about your situation? Are you feeling very alone? Just send me an e-mail and I'll be here for you if you need someone. I'm always available to chat or exchange ideas or to just listen!
 
click here to send me an e-mail now!

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Finding Your Way to a Healthier You US Department of Agriculture

Feel better today. Stay healthy for tomorrow.

Here's how: The food and physical activity choices you make every day affect your health - how you feel today, tomorrow and in the future. The science-based advice of the Dietary Guidelines for Americans, 2005 in this booklet highlights how to:

  • Make smart choices from every food group.

  • Find your balance between food and physical activity.

  • Get the most nutrition out of your calories.

You may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy. You may not be getting enough physical activity to stay fit and burn those extra calories.

This information is a starting point for finding your way to a healthier you.

Eating right and being physically active aren't just a "diet" or a "program"- they're keys to a healthy lifestyle. With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis and certain cancers and increase your chances for a longer life.

The sooner you start, the better for you, your family and your future. Find more specific information at www.healthierus.gov/dietaryguidelines.

Make smart choices from every food group.

The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.

A healthy eating plan is one that:

  • Emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.

  • Includes lean meats, poultry, fish, beans, eggs and nuts.

  • Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Don't Give In When You Eat Out & Are On The Go!

It's important to make smart food choices and watch portion sizes wherever you are - at the grocery store, at work, in your favorite restaurant, or running errands.

Try these tips:

  • At the store, plan ahead by buying a variety of nutrient-rich foods for meals and snacks throughout the week.

  • When grabbing lunch, have a sandwich on whole-grain bread and choose low-fat/fat-free milk, water, or other drinks without added sugars.

  • In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

  • On a long commute or shopping trip, pack some fresh fruits, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts - to help you avoid impulsive, less healthful snack choices.

Mix up your choices within each food group.

Focus on fruits. Eat a variety of fruits - whether fresh, frozen, canned, or dried - rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you'll need 2 cups of fruit each day (i.e., 1 small banana, 1 large orange & 1/4 cup of dried apricots or peaches).

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Vary your veggies. Eat more dark green veggies, such as:

  • broccoli, kale
  • other dark leafy greens
  • orange veggies, such as carrots
  • sweet potatoes
  • pumpkin
  • winter squash
  • beans and peas, such as pinto beans
  • kidney beans
  • black beans
  • garbanzo beans
  • split peas
  • lentils

Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk - or an equivalent amount of low-fat yogurt and/or low-fat cheese (1½ ounces of cheese equals 1 cup of milk) - every day. For kids aged 2 to 8, it's 2 cups of milk. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.

Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.

Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices - with more fish, beans, peas, nuts, and seeds.

Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars (caloric sweeteners).

Find your balance between food and physical activity.

Becoming a healthier you isn't just about eating healthy - it's also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day.

Be physically active for at least 30 minutes most days of the week. Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight. About 60 minutes a day may be needed to prevent weight gain.

Children and teenagers should be physically active for 60 minutes every day, or most every day.

CONSIDER THIS:

If you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a month. That's about 10 pounds in a year. The bottom line is that to lose weight, it's important to reduce calories and increase physical activity.

Get the most nutrition out of your calories.

There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you're trying to gain, maintain, or lose weight.* You could use up the entire amount on a few high-calorie items, but chances are you won't get the full range of vitamins and nutrients your body needs to be healthy.

Choose the most nutritionally rich foods you can from each food group each day - those packed with vitamins, minerals, fiber, and other nutrients but lower in calories. Pick foods like:

  • fruits
  • vegetables
  • whole grains
  • fat-free or low-fat milk 
  • milk products

more often

* 2,000 calories is the value used as a general reference on the food label. But you can calculate your number at www.healthierus.gov/dietaryguidelines.

NUTRITION: To know the facts…

Most packaged foods have a Nutrition Facts label. For a healthier you, use this tool to make smart food choices quickly and easily. Try these tips:

  • Keep these low: saturated fats, trans fats, cholesterol, and sodium.
  • Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron.
  • Use the % Daily Value (DV) column when possible: 5% DV or less is low, 20% DV or more is high.

Check servings and calories. Look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories and nutrients, including the % DVs.

Make your calories count. Look at the calories on the label and compare them with what nutrients you are also getting to decide whether the food is worth eating. When one serving of a single food item has over 400 calories per serving, it is high in calories.

Don't sugarcoat it. Since sugars contribute calories with few, if any, nutrients, look for foods and beverages low in added sugars. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose.

Know your fats. Look for foods low in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Most of the fats you eat should be polyunsaturated and monounsaturated fats. Keep total fat intake between 20% to 35% of calories.

Reduce sodium (salt), increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the saltshaker. Also look for foods high in potassium, which counteracts some of sodium's effects on blood pressure.

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Play it safe with food.

Know how to prepare, handle, and store food safely to keep you and your family safe:

  • Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed.

  • Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing.

  • Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms.

  • Chill perishable foods promptly and thaw foods properly.

About alcohol

If you choose to drink alcohol, do so in moderation. Moderate drinking means up to 1 drink a day for women and up to 2 drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or 1½ ounces of 80-proof distilled spirits count as a drink for purposes of explaining moderation. Remember that alcoholic beverages have calories but are low in nutritional value.

Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn't drink at all. If you have questions or concerns, talk to your doctor or healthcare provider.

These are the basic guidelines for eating a healthy diet and being physically active. For more information about the food groups and nutrition values, or to pick up some new ideas on physical activity, go to www.healthierus.gov/dietaryguidelines.

This booklet, as well as Dietary Guidelines for Americans, 2005, 6th Edition, may be viewed and downloaded from the Internet at www.healthierus.gov/dietaryguidelines.

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Diet, Anxiety and Depression
by Margaret Paul, Ph.D.
 
Marianne consulted with me because of anxiety and depression. She had tried various forms of medication but was not reacting well to any of the drugs. She was exhausted from lack of sleep, and from the intense anxiety that kept waking her up. While there were challenges in her life, like in everyone's life, none were extreme enough to have this effect on her. She spent her days depressed and her nights awake and anxious.

Marianne had done years of inner work and fully understood that her thoughts create her feelings. She was vigilant about thinking thoughts that were positive, so she could not understand why she was having such a hard time. When she awoke at night in a panic, she could not seem to gain control of her thoughts. She would ruminate over and over about the various challenges in her life. She was very discouraged that she had so much therapy and had done so much inner healing work, and still felt so awful. Sometimes she felt like she was going crazy because she felt so out of control over her thoughts and feelings.

Marianne had a deep spiritual connection. She did not feel alone in her life, knowing that her spiritual guidance was always with her and always guiding her, which made her anxiety and depression all the more perplexing and upsetting to her.

"I just don't get what is happening here. I take really great care of myself. I attend to my own feelings, I eat well and exercise, and I have great friends and a wonderful relationship. My kids are doing well and I love my work. Why am I having such a hard time?"

Fortunately for Marianne, I had gone through the same experience. I discovered the source of my problem through research on the Internet, which proved much more accurate than what my doctor was telling me. It appeared that Marianne was suffering from low blood sugar - Hypoglycemia.

Marianne would fall asleep just fine, but would awake in a panic 4-6 hours after felling asleep and then couldn't go back to sleep. When a person's blood sugar goes too low, the adrenal glands take over and shoot epinephrine, also called adrenaline, into the system to raise the blood sugar, which causes anxiety or even panic.

I suggested that Marianne ask her doctor to give her a glucose tolerance test, and it turned out that she did have hypoglycemia. Her doctor told her to go off all sugar and refined products, such as white bread. Her doctor advised that she eat 6 small meals that are balanced between protein, complex carbohydrates, and fats, and to be sure to eat just before going to sleep. Her doctor, fortunately an alternative medicine doctor, also advised her to take a chromium supplement just before sleep.

Within days of going on this food plan, Marianne started sleeping through the night. When she did wake up, she was not anxious and was able to go back to sleep. She no longer felt depressed. Then one night she went back to not sleeping and having the anxiety.

"Marianne, what did you do the day that you couldn't sleep?"

"I joined a gym and did a hard workout. I read that exercise is good for hypoglycemia."

I asked Marianne to do a little more research on this and she discovered that intense exercise greatly lowers the blood sugar - that she has to eat during exercising. After doing this, she had no more sleepless nights.

It is important to know that anxiety and depression can have physical, emotional, and spiritual causes. The emotional/spiritual causes of anxiety and depression are generally related to what we tell ourselves and how we treat ourselves.
 
Self-abandonment through judging ourselves, ignoring our feelings, turning to addictions instead of to Spirit, and making others responsible for our feelings cause anxiety and depression. Diet, illness, and hypoglycemia can also cause anxiety and depression.

If you are willing to take responsibility for yourself and learn how to lovingly treat yourself physically, emotionally, and spiritually, you can heal your anxiety and depression.


Author's Bio
Margaret Paul, Ph.D. is a best-selling author of 8 books and co-creator of the powerful Inner Bonding® healing process. Are you are ready to heal your pain and discover your joy? Learn Inner Bonding now! Click here for a FREE Inner Bonding Course, and visit our website at www.innerbonding.com for more articles and help. Phone Sessions Available. Join the thousands we have already helped and visit us now!

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Organic Food Standards & Labels: The Facts

US Department of Agriculture

The U.S. Department of Agriculture has put in place a set of national standards that food labeled "organic" must meet, whether it is grown in the United States or imported from other countries. After October 21, 2002, when you buy food labeled "organic," you can be sure that it was produced using the highest organic production and handling standards in the world.

What is organic food?

Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations.

  • Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.
  • Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.
  • Before a product can be labeled "organic," a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards.
  • Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.

Is organic food better for me and my family?

USDA makes no claims that organically produced food is safer or more nutritious than conventionally produced food. Organic food differs from conventionally produced food in the way it is grown, handled, and processed.

When I go to the supermarket, how can I tell organically produced food from conventionally produced food?

You must look at package labels and watch for signs in the supermarket. Along with the national organic standards, USDA developed strict labeling rules to help consumers know the exact organic content of the food they buy. The USDA Organic seal also tells you that a product is at least 95% organic.

Single-ingredient foods

Look for the word "organic" and a small sticker version of the USDA Organic seal on vegetables or pieces of fruit. Or they may appear on the sign above the organic produce display.

The word "organic" and the seal may also appear on packages of meat, cartons of milk or eggs, cheese, and other single-ingredient foods.

Foods with more than one ingredient

The following photo shows examples of the labels that may be used on a wide variety of products that use organic ingredients.

The sample cereal boxes show the four labeling categories. From left:

  • cereal with 100% organic ingredients
  • cereal with 95-100% organic ingredients
  • cereal made with at least 70% organic ingredients
  • and cereal with less than 70% organic ingredients.

Products with less than 70% organic ingredients may list specific organically produced ingredients on the side panel of the package, but may not make any organic claims on the front of the package. Look for the name and address of the Government-approved certifier on all packaged products that contain at least 70% organic ingredients.

Will I find the USDA Organic seal on all 100% organic products, or products with at least 95% organic ingredients?

No. The use of the seal is voluntary.

How is use of the USDA Organic seal protected?

People who sell or label a product "organic" when they know it does not meet USDA standards can be fined up to $10,000 for each violation.

Does natural mean organic?

No. Natural and organic are not interchangeable. Other truthful claims, such as free-range, hormone-free, and natural, can still appear on food labels. However, don't confuse these terms with "organic." Only food labeled "organic" has been certified as meeting USDA organic standards.

For more detailed information on the USDA organic standards, visit our web site at http://www.ams.usda.gov/nop call the National Organic Program at 202-720-3252, or write USDA-AMS-TM-NOP, Room 4008 S. Bldg., Ag Stop 0268, 1400 Independence, SW, Washington, DC 20250.

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America's Epidemic....

Majority of Americans Becoming Overweight or Obese

30 year survey showed 9 out of 10 men packed on excess pounds

TUESDAY, Oct. 4 (HealthDay News) -- Over the 3 decades between 1971 & 2001, 9 out of 10 American men & 7 out of 10 women were overweight or became overweight & more than a 3rd were obese or became obese, according to a new study.

The findings from the study of more than 4,000 white adults enrolled in the ongoing Framingham Heart Study suggest the vast majority of American adults are at risk of becoming overweight or obese.

"National surveys & other studies have told us that the United States has a major weight problem, but this study suggests that we could have an even more serious degree of overweight & obesity over the next few decades.

In addition, these results may underestimate the risk for some ethnic groups," Dr. Elizabeth G. Nabel, director of the U.S. National Heart, Lung & Blood Institute (NHLBI), said in a prepared statement.

The NHLBI supported the study, published in the Oct. 4 issue of the journal Annals of Internal Medicine.

"Our results, although not surprising, are worrisome," study lead author Dr. Ramachandran Vasan, associate professor of medicine at Boston University School of Medicine, said in a prepared statement. "If the trend continues, our country will continue to face substantial health problems related to excess weight."

Being overweight & obese increases the risk of diabetes, high blood pressure, heart disease, stroke, asthma & other breathing problems, osteoarthritis, gall bladder disease & some forms of cancer, experts say.

"We hope these results will serve as a wake-up call to Americans of all ages," Nabel added.

More information

The American Academy of Family Physicians has more about weight control (familydoctor.org ).

Obesity Runs in the Family

Home environment a strong predictor of childhood overweight, study finds

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Best Age-Defying Foods
Vanessa Gisquet from Forbes Magazine Online
 
If you want to stay younger longer or at least look like you have - a good place to start is your local grocery store.
 
Most people don't realize that eating foods that combat the molecular mechanism behind aging is probably more effective than even the most expensive lotions & supplements.

According to a report from Norwalk, Conn.-based research firm Business Communications Company, Inc., Americans spent $44.6 billion on anti-aging products & services last year. Expenditures included $37.6 billion spent on drugs & supplements targeted at specific diseases of aging, $7.7 billion spent on appearance products & services & nearly $280 million spent on anti-aging products that use advanced technologies such as hair regrowth.

Growing at an average annual rate of 9.2%, the total market is estimated to reach nearly $72 billion by 2009. Maybe if people ate more of the right foods they wouldn't need to spend so much money on Botox, caviar crème & facelifts.

So what makes certain foods such powerful age-fighting weapons? Antioxidants, special substances that are found in foods ranging from cinnamon & cloves to blueberries & artichokes, have the ability to scavenge free radicals, compounds whose unstable chemical nature accelerates the effect of aging on our cells.

Health Tip: Blueberries Are Healthy

They're high in fiber, low in fat

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Not all free radicals are bad. They're byproducts of normal cell activity & w/out them, oxygen couldn't react w/other molecules to maintain basic biological functions. An integral part of turning calories into energy, i.e., is free radical production (that explains why overeating & the overproduction of free radicals go hand-in-hand). Our immune system even relies on free radicals to kill invading organisms. Getting rid of free radicals all together would clearly be a bad thing.

It's when free radicals don't do what they're supposed to do (& the more calories you consume, the more likely that is to happen) that problems arise. "Free radicals are like single men at a married ladies' party," says Dr. Marios Kyriazis, founder of the British Longevity Society & author of Anti-Aging Medications. Wandering free radicals snatch electrons from neighboring cholesterol particles, proteins or DNA, beginning a chain reaction that results in wounds to nearby tissue & genetic mutations.

Until these excess free radicals are quenched by antioxidant molecules, cellular damage accumulates, contributing to a whole slew of degenerative diseases like atherosclerosis, Alzheimer's & cancer. As we age, our internal antioxidant enzymes become less active, making diet-derived antioxidants even more essential.

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Research shows that certain types of beans are among the best sources of antioxidants, while blueberries & other berries follow closely behind. Fortunately, you don't have to be a martyr to enjoy the foods on our list, even if they're "health" foods. Dipping your steamed artichoke in a little butter isn't going to kill you, nor will having a steak on the side.

There are plenty of ways to incorporate these foods into your diet --add a handful of dried cranberries or red beans to your salad, or some berries to a bowl of yogurt or cereal. The important thing is to adopt a healthy balance. The best anti-aging program incorporates the foods on our list w/fiber-filled whole grains such as wild rice, protein like salmon & plenty of leafy greens.

If you're already in your 50's or 60's, eating the foods on our list isn't going to magically bring back your hair or make your wrinkles disappear. But they'll certainly help counter the effects of aging.

A study led by the Division of Preventative Medicine at Brigham & Women's Hospital in Boston. found that, among 1,300 elderly Massachusetts residents, cardiovascular risks were lower for those in the highest quartile for consumption of antioxidant-containing fruits & vegetables.

For those people who can get an earlier start, the protective impacts will be even greater. There's abundant evidence that high intake of antioxidant-packed fruits & vegetables helps protect against degeneration in later life.
 
With the help of nutrition scientists & research chemists at the U.S. Dept. of Agriculture, we present 14 foods w/the highest per-serving capacity to wipe out the free radicals that contribute to aging.

Click here for the slide show of age-defying foods ranked in order by the Journal of Agricultural and Food Chemistry in December 2004.

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Food is glorious. It feeds us in every way,not only physically but emotionally.

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If you've heard anything about foods' magical powers, it was likely linked to antioxidants.

They neutralize cell-damaging agents & possibly reduce your risk of disease. Antioxidants occur naturally in foods of various types such as fruits, vegetables, nuts, fish oil, tea & numerous others.

Still, "there's some excessive hype," says Walter Willett, M.D., Dr.P.H., Harvard School of Public Health nutrition department chair. Antioxidants aren't a cure-all.

"We're learning that foods have many more important functions than we'd recognized earlier. e.g., polyunsaturated fats do much more than lower blood cholesterol levels.

They can help prevent blood clots & lower the odds of developing fatal heart rhythms."

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The role of essential fatty acids is another huge area of research. Says Weil, "They improve mental function & protect against heart disease & inflammation.

The average American diet is seriously deficient in omega-3 fatty acids & that has health consequences." Good sources for omega-3's include fish, certain seeds & walnuts.

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Learning about foods is only "part of" the goal.

To live a healthier life, you may need to change your ways. Shopping for, preparing & eating foods differently may be in order. Making the switch from chips to veggies isn't easy, so how do we find the motivation?

For one thing, using the fear of death to motivate people doesn't work, says Ornish. However, "when you begin making changes in your diet & lifestyle, you start to feel better. You have more energy, you think more clearly, your brain & heart get more blood, you don't need as much sleep & you have more stamina."

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But food is more than just delectable & sustaining. It can actually heal us. Nutrients fight diseases of the heart, help prevent cancer & even keep the brain sharp.

"Food has health benefits beyond basic nutrition," says Cheryl Toner, M.S., R.D., director of health communications at the International Food & Information Council Foundation (IFIC).

We know fruits & vegetables have vitamins & that unprocessed foods are best, but what do whole grains, fruits & vegetables really do for us?

Experts believe the foods we eat are a power source that helps our bodies resist disease as well as prolong cognitive function & improve mood.

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Which Diet Is Best?

The One That Works for You

Weight-loss plans should be paired with success strategies, experts say

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According to the IFIC, most Americans believe that they have at least moderate control over their health & that nutrition plays a role even more significant than exercise & family - health history.

"Foods for treatment & prevention of disease is an exploding area," says Andrew Weil, M.D., director of integrative medicine at the University of Arizona, in Tucson.

"Any medical journal shows how groups of foods or food components affect health."

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New information surfaces continually, so it can get confusing.

To decide what makes sense for you, read, consult your doctor or nutritionist & explore new foods. "Try making changes even if it's just for a week. You'll learn from experience how much better you feel. It's a much more organic way of changing," says Ornish.

And, as Willett notes, "Decisions about eating shouldn't be made on the basis of a single study; confirmation from various reputable sources is important."

That's why PT has put together some of the most recent findings. From ginko to omega-3s, here are some studies that show the benefits.

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Heart

To protect your heart, you already know that you need to exercise & eat a diet low in saturated fats. Recent studies show benefits in foods you may not have considered.

Soy is believed to reduce the risk of heart disease by lowering cholesterol. Many experts recommend 25 grams of soy protein a day.

A study published recently in Diabetes Care shows that soy may help reduce the risk of heart attacks & strokes in postmenopausal women because it contains the antioxidant isoflavones.

You can get soy in many forms: e.g., edamame (steamed soybeans), tofu & soynuts.

Nuts also have heart-healthy effects, although they were once feared because of their high-fat content. 

The Harvard Nurses' Health Study found that women who ate an ounce of nuts at least 5 times a week for 14 years lowered their risk of heart disease by about 30%.

Nuts have monounsaturated & polyunsaturated fats & according to the IFIC, individuals w/diets high in these fats enjoy lower levels of bad cholesterol.

Saturated fats, on the contrary, increase "bad," low-density lipoprotein (LDL) cholesterol. Other foods high in healthy fats include avocados, soybean oil & olive oil.

A Nutty Way to Improve Cholesterol in Diabetes
Eating a Healthy Diet Including Walnuts May Reduce Type 2 Diabetes Risks

By Jennifer Warner on Friday, December 03, 2004

Dec. 3, 2004 -- Incorporating a handful of walnuts into a healthy diet may help people w/ type 2 diabetes improve their cholesterol levels & reduce their risk of heart disease, a new study suggests.

Researchers found including walnuts as part of a balanced, low-fat diet helped people w/diabetes increase their "good" HDL cholesterol levels while lowering their "bad" LDL cholesterol levels.

But don't reach for the nut bowl just yet. Experts say merely adding walnuts to an already unhealthy diet won't necessarily undo the damage. Instead, they say it's important to substitute walnuts for other sources of fat in the diet in order to achieve the best results.

Walnuts contain an omega-3 fatty acid called alpha-linolenic acid or ALA, which is similar to the omega-3 fatty acids found in fatty fish, such as salmon. Previous studies have shown that alpha-linolenic acid has a number of heart-healthy effects, including improving cholesterol levels.

Researchers say this is one of the first studies to look at the effects of the fatty acids found in walnuts in people w/type 2 diabetes.

Walnuts May Aid in Diabetes Management

In the study, which appears in the December issue of Diabetes Care, researchers looked at the effects of 3 different diets on cholesterol levels in older adults w/type 2 diabetes.

Nearly 60 men & women were divided into 3 groups that followed three different diet plans: a low-fat diet, a modified-fat diet, or a modified-fat diet that included 8 to 10 walnuts per day (30 grams). All of the diets were based on eating a variety of whole foods, such as cereals & breads, fruits & vegetables, lean meat, fish & low-fat dairy products w/no more than 30% of total calories from fat.

After 6 months of the diet, the results showed that the people who ate the modified-fat diet including walnuts experienced a bigger increase in "good" HDL cholesterol levels than those in the other two diets. People who ate walnuts as part of a balanced diet also experienced an average 10% reduction in "bad" LDL cholesterol levels.

Researchers say the study suggests that incorporating walnuts into a healthy diet may be an easy way for people with type 2 diabetes to get the right kinds of fats & fatty acids into their diet.

"Walnuts are an easy & convenient way of getting polyunsaturated omega-3 fatty acids into the diet. And they're particularly important for people w/diabetes because they're a simple snack food, which is an integral component of managing the diet in diabetes," says researcher Linda Tapsell, PhD, of the University of Wollongong in Australia, in a news release.

Although the walnut diet appeared to help improve cholesterol levels in people w/type 2 diabetes, no significant differences were found between the groups in terms of body weight or body fat.

Funding for the study was provided by the California Walnut Commission.

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Omega-3 fatty acids are an equally important fat component that is found in abundance in oily fish such as salmon & mackerel & to a lesser extent in other forms of seafood.

These fatty acids help maintain & repair brain cells, which are made of fat. They also reduce the risk of chronic diseases such as coronary heart disease, stroke & cancer.

A study published in the American Journal of Clinical Nutrition found that sudden cardiac deaths occur less frequently in those who eat ocean fish.

When listing heart-healthy ingredients, don't forget wine & beer. We all know that moderate alcohol consumption can help prevent heart disease, but the latest research indicates that how often you drink may be more important than how much or what you drink.

A recent study from Beth Israel Deaconess Medical Center in Boston reported that people who drink alcohol at least 3 times a week are less likely to develop heart disease than are nondrinkers & less-frequent drinkers--regardless of what is preferred: beer, wine or spirits.

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Memory

Exercising your brain w/crossword puzzles may help keep your thinking cap in order, but studies show that what you eat helps as well.

The antioxidants in cranberries, may have anti-aging effects. According to the Human Nutrition Research Center on Aging at Tufts University, cranberries help protect the brain from neurological damage.

Certain foods can also prevent other cognitive-related problems. Linoleic acid is nutritionally essential. It can be found in seed oils such as safflower and sunflower & according to a Loyola University Medical Center study, may help control hypertension & thus prevent stroke, the nation's 3rd leading killer.

Equally important is what you drink. According to a recent study published in Neurology, people who drink wine moderately have a lower risk of developing dementia, including Alzheimer's disease.

Red wine is especially favorable because it is high in flavonoids. On the other hand, the study also found that occasional beer drinking was associated w/an increased risk of developing dementia.

Antioxidants are important in maintaining cognitive ability. These disease-fighting agents came into play once again in two recent studies published in the Journal of the American Medical Association.

Researchers found that diets rich in antioxidants--especially vitamin E--may help protect against Alzheimer's.

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Mood

"People self-regulate their mood continuously w/foods, usually through sugar & fatty foods," says Robert Thayer, Ph.D., professor of psychology at California State University, Long Beach.

"It immediately makes them feel better, but unfortunately the effect is short-term."

Thankfully there are healthful foods that can help lift your spirits. Recent research, published in Brain, Behavior & Immunity, reports that there is a link between the amino acid tryptophan & mood changes. Researchers lowered the level of tryptophan in 27 volunteers--16 of whom had an immediate relative w/major depression.

Study authors found that depression occurred in 1/2 of the subjects who had a family history of depression, but in only 9% of those w/no such family history.

Foods such as turkey, milk & bananas contain tryptophan.

Additional research shows that chocolate benefits mood. Phytochemicals in chocolate trigger the same reactions as some antidepressants, according to a recent study in the American Journal of Psychiatry.

The study authors found that chocolate releases endorphins, proteins w/analgesic properties that occur naturally in the brain. But don't overdo it on a box of chocolates; just a tiny bit will give you a boost.

"By no means are we fully up to date on what science can tell us about the benefits of certain foods, particularly regarding mood," says Thayer. "Try a food pattern, observe yourself & see if it works for you."

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Osteoporosis/ menopause

Milk isn't the only thing that prevents bone deterioration. Tea contains fluoride & flavonoids that include estrogenlike plant derivatives, both of which may enhance bone strength.

A Taiwanese study published in the Archives of Internal Medicine surveyed 1,037 men & women who were longtime tea drinkers. Increased bone density was found in people who drank an average of 2 cups a day of black, green or oolong tea for at least 6 years.

There are many foods helpful in keeping a strong frame, including collards, broccoli, sesame seeds, sardines &, soy.

Postmenopausal women w/high concentrations of soy in their diet had stronger bone health according to a study at the University of Illinois at Urbana-Champaign. "Regular inclusion of soy in the diet protects the bones," says Weil. "But it's important for young women to know that you can't reverse osteoporosis by suddenly trying to increase your calcium intake at menopause."

Soy is also important in reducing postmenopausal symptoms. An Australian study of 58 women found a 40% decrease in hot flashes among those who consumed 45 grams of soy flour a day over a 12-week period.

Not a bad alternative to hormone replacement therapy (HRT), especially in light of HRT's risks--such as coronary heart disease, stroke & blood clots.

Soy & other vegetables & fruits, contain phytoestrogens, plant compounds that may mimic estrogen hormones in animals. "The more women eat a plant-based diet, the more likely they'll have less trouble at menopause," Weil says.

"That doesn't mean a vegetarian diet but a diet that emphasizes fruits & vegetables & is low in animal fats."

Mind Over Munchies--Changing Your Ways

You've digested all of this foodwise information, so, now what? Do you start downing bottles of wine, eating tons of chocolate & topping everything w/nuts?

The challenge ahead is sensibly changing your eating habits & making them stick. Keep in mind that you have high-energy cycles & low-energy cycles throughout the day, says Thayer.

Your energy is up in the morning, low in late afternoon & lowest before bed. "When you're aware that these periods occur, you need to grit your teeth & not give in," he says.

He also advises taking a short, brisk daily walk. It'll temporarily raise your energy & w/increased energy you can resist food urges.

healthy eating & staying on track

1) Start out slowly by tweaking your regular menu. Eat a soy burger instead of meat; use soy milk in a smoothie or bake w/soy flour.

2) Make a deal w/yourself: Try one new plant-based food a week.

3) Eat a wide variety of plant-based foods so that you won't get tired of the same thing.

4) Don't add nuts to your diet; substitute them for other foods like red meats.

5) Stick to small portions of nuts. You don't want to consume too much fat.

6) Try stir-frying vegetables & brown rice.

7) If you don't like plain steamed vegetables, use a sauce or mix them w/olive oil & garlic after steaming.

8) Try to make 1 or 2 meals at home weekly.

9) Learn to prepare easy dishes. Healthy food can be delicious but need not be burdensome to prepare.

10) Make gradual changes; you are less likely to stick w/radical change.

11) Give yourself pep talks; persuade yourself to make healthy choices.

12) Seek social support.

13) If you want to change your habits, associate more w/people who have the kind of habits you want. Spend more time w/people who eat healthfully.

Sweet Drinks Help Some Preschoolers Pack on Pounds
Tue Feb 8, 2005 03:33 PM ET
 
By Charnicia E. Huggins

NEW YORK (Reuters Health) - Preschoolers who drink at least one serving of soda, fruit juice or other sweet beverage every day are likely to become overweight, new study findings show.

"Minimizing a child's consumption of sweet drinks might be one way to help manage their weight," study author Jean A. Welsh, of the Atlanta-based Centers for Disease Control & Prevention, told Reuters Health.

Welsh & a team of researchers looked at the association between the risk of becoming overweight & the consumption of sweet drinks in a follow-up study of nearly 11,000 low-income preschoolers, between 2 & 3 years old.

At the start of the study, nearly 1/4 of the children were already overweight or at risk of becoming overweight. One year later, 3% of the normal or underweight children had become overweight, as did 25% of those at risk of becoming overweight & 67% of the overweight children were still overweight.

On average, the children drank about 3 sweet drinks per day. Nearly 90% of children drank sweet drinks at least once every day, while 41% drank sweet drinks no fewer than 3 times each day.

Preschoolers who were at risk of becoming overweight at the start of the study who drank as few as one sweet drink per day were twice as likely to be overweight at follow-up as those who drank less than one sweet drink per day, Welsh & her team report in this month's Pediatrics. Those who drank 3e or more sweet drinks daily were nearly twice as likely as their peers to be overweight one year later.

Overweight children who drank sweet drinks daily -- one drink or more than 3 -- were about twice as likely to remain overweight as those who drank less than one sweet drink every day, study findings indicate.

It wasn't just too much soda that helped preschoolers to pack on the pounds, study findings suggest. When the researchers excluded soda from their analysis, the association remained "strongly positive" among overweight children & those at risk of becoming overweight.

The association also remained after the investigators took into account the preschoolers' consumption of high-calorie foods that have previously been linked to weight gain, such as ice cream, potato chips & cookies, the report indicates.

How the consumption of sweet drinks promotes weight gain & weight retention among overweight preschoolers & those at risk of becoming overweight is unclear.

According to Welsh, "one possibility is that we respond differently to calories taken in liquid form than to those consumed as solids."

"Previous studies indicate that when we consume extra calories in the form of solids we accommodate them pretty well by reducing our subsequent intake," she explained. "This accommodation doesn't appear to be as effective when the extra calories are consumed as liquids, making it more likely that these calories will be in addition to what we need to maintain our weight."

Based on the current study, parents who are concerned about their preschoolers' weight would do well to "limit the consumption of sweet drinks to less than one per day," Welsh said.

"Healthy alternatives include water & low-fat milk for a thirsty child & whole fruit as a healthy snack," she added.

Alcoholic Beverages
 
Alcohol also depletes your body's B vitamins, & can disrupt sleep & impair your judgment or clarity of thought. Avoid sugar. It provides no essential nutrients & can cause an immediate "high" followed by a prolonged "low."

seniors....

Cork the champagne. Alcohol may feel relaxing, but that feeling is deceptive. "As you sip it, alcohol numbs your brain's anxiety centers, so you feel more at ease & less fretful. But as it wears off, alcohol can trigger a rebound effect in your brain, causing you to feel more fearful & anxious than you did before you took your first drink," explains Dr. Vittone. "If you imbibe, one or two drinks a day probably wont aggravate your anxiety," he says. But drinking more than that will. (A drink is defined as one 12-oz. beer, 5 oz. glass of wine, or 1½ oz. shot of liquor.)

read the whole article by clicking here 

if you are seriously considering a lifestyle change in your diet & want more information about how to do that, visit changes! simply click the button on your navigational column on the left hand side of the page!

Importance of Vitamin D

Posted: 03/25/2004 03:19 pm
Last Updated: 03/25/2004 03:19 pm

Vitamin D is a powerful substance, but it's not really a vitamin. It's a hormone that our body makes on its own when sunlight hits our skin.

We can also get it from the food we eat or from supplements. Still, many people don't get enough Vitamin D.

A recent study shows women w/ high levels of Vitamin D were 34% less likely to develop rheumatoid arthritis than those w/ low levels.

A second study shows women taking Vitamin D supplements had a 40% lower risk of multiple sclerosis.

Dr. Kerry Burnstein, w/ the University of Miami, said, "Vitamin D affects a variety of other tissues & organs, so Vitamin D deficiency may put people at risk for several different diseases."

Tom Beer w/ the Oregon Health & Science University says, "In the lab, Vitamin D by itself has activity against cancer."

Dr. Beers found about 80% of men w/ prostate cancer responded to Vitamin D when combined w/ chemotherapy.

Just 15 minutes of sunlight will give most people the Vitamin D they need but if the sun isn't cooperating, Dr. Burnstein says 400 units a day is a safe dose for people under 70.

People over 70 should take 600 units.

Support Group you might want to check out!
 

It's being proven that our "young adults" need our support more than ever. With alarming rates of depression, anxiety disorders and suicide/suicide attempts being found in that "young adult" age group showing support by sending care packages to your loved ones can be so beneficial in more ways than one - read this article with links to recipes that are good for them!
 

How Food Affects Your Moods
 

Can your diet help put you in a good mood (or a bad one)?

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column

Can your diet really help put you in a good mood? And can what you choose to eat or drink encourage bad moods or mild depression?

While certain diets or foods may not ease depression (or put you instantly in a better mood), they may help as part of an overall treatment plan. There's more and more research indicating that, in some ways, diet may influence mood. We don't have the whole story yet, but there are some interesting clues.

Basically the science of food's affect on mood is based on this: Dietary changes can bring about changes in our brain structure (chemically and physiologically), which can lead to altered behavior.

How Can You Use Food to Boost Mood?

So how should you change your diet if you want to try to improve your mood? You'll find eight suggestions below. Try to incorporate as many as possible, because regardless of their effects on mood, most of these changes offer other health benefits as well.

1. Don't Banish Carbs - Just Choose 'Smart' Ones

The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, and mood tends to improve. Serotonin, known as a mood regulator, is made naturally in the brain from tryptophan with some help from the B vitamins. Foods thought to increase serotonin levels in the brain include fish and vitamin D.

Here's the catch, though:

While tryptophan is found in almost all protein-rich foods, other amino acids are better at passing from the bloodstream into the brain. So you can actually boost your tryptophan levels by eating more carbohydrates; they seem to help eliminate the competition for tryptophan, so more of it can enter the brain. But it's important to make smart carbohydrate choices like whole grains, fruits, vegetables, and legumes, which also contribute important nutrients and fiber.

So what happens when you follow a very low carbohydrate diet? According to researchers from Arizona State University, a very low carbohydrate (ketogenic) diet was found to enhance fatigue and reduce the desire to exercise in overweight adults after just two weeks.

2. Get More Omega-3 Fatty Acids

In recent years, researchers have noted that omega-3 polyunsaturated fatty acids (found in fatty fish, flaxseed, and walnuts) may help protect against depression. This makes sense physiologically, since omega-3s appear to affect neurotransmitter pathways in the brain.

Past studies have suggested there may be abnormal metabolism of omega-3's in depression, although some more recent studies have suggested there may not be a strong association between omega-3's and depression. Still, there are other health benefits to eating fish a few times a week, so it's worth a try. Shoot for two to three servings of fish per week.

3. Eat a Balanced Breakfast

Eating breakfast regularly leads to improved mood, according to some researchers - along with better memory, more energy throughout the day, and feelings of calmness. It stands to reason that skipping breakfast would do the opposite, leading to fatigue and anxiety. And what makes up a good breakfast? Lots of fiber and nutrients, some lean protein, good fats, and whole-grain carbohydrates.

4. Keep Exercising and Lose Weight (Slowly)

After looking at data from 4,641 women ages 40-65, researchers from the Center for Health Studies in Seattle found a strong link between depression and obesity, lower physical activity levels, and a higher calorie intake. Even without obesity as a factor, depression was associated with lower amounts of moderate or vigorous physical activity. In many of these women, I would suspect that depression feeds the obesity and vice versa.

Some researchers advise that, in overweight women, slow weight loss can improve mood. Fad dieting isn't the answer, because cutting too far back on calories and carbohydrates can lead to irritability. And if you're following a low-fat diet, be sure to include plenty of foods rich in omega-3s (like fish, ground flaxseed, higher omega-3 eggs, walnuts, and canola oil.)

5. Move to a Mediterranean diet

The Mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes, and fish -- all of which are important sources of nutrients linked to preventing depression.

A recent Spanish study, using data from 4,211 men and 5,459 women, showed that rates of depression tended to increase in men (especially smokers) as folate intake decreased. The same occurred for women (especially among those who smoked or were physically active) but with another B-vitamin:

B12. This isn't the first study to discover an association between these two vitamins and depression.

Researchers wonder whether poor nutrient intake may lead to depression, or whether depression leads people to eat a poor diet. Folate is found in Mediterranean diet staples like legumes, nuts, many fruits, and particularly dark green vegetables. B-12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.

6. Get Enough Vitamin D

Vitamin D increases levels of serotonin in the brain but researchers are unsure of the individual differences that determine how much vitamin D is ideal (based on where you live, time of year, skin type, level of sun exposure). Researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their vitamin D levels in the body increased over the normal course of a year. Try to get about 600 international units (IU) of vitamin D a day from food if possible.

7. Select Selenium-Rich Foods

Selenium supplementation of 200 micrograms a day for seven weeks improved mild and moderate depression in 16 elderly participants, according to a small study from Texas Tech University. Previous studies have also reported an association between low selenium intakes and poorer moods.

More studies are needed, but it can't hurt to make sure you're eating foods that help you meet the Dietary Reference Intake for selenium (55 micrograms a day). It's possible to ingest toxic doses of selenium, but this is unlikely if you're getting it from foods rather than supplements.

Foods rich in selenium are foods we should be eating anyway such as:

  • Seafood (oysters, clams, sardines, crab, saltwater fish and freshwater fish)
  • Nuts and seeds (particularly Brazil nuts)
  • Lean meat (lean pork and beef, skinless chicken and turkey)
  • Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
  • Beans/legumes
  • Low-fat dairy products

8. Don't Overdo Caffeine

In people with sensitivity, caffeine may exacerbate depression. (And if caffeine keeps you awake at night, this could certainly affect your mood the next day.) Those at risk could try limiting or eliminating caffeine for a month or so to see if it improves mood.

Published February 29, 2008.

source site: click here to go to MedicineNet

Beta carotene protects memory in study By Will Dunham - Mon Nov 12

WASHINGTON (Reuters) - Beta carotene taken as a dietary supplement for many years may protect against declines in memory, thinking & learning skills that often precede Alzheimer's disease, researchers said on Monday.

The study, published in the Archives of Internal Medicine, pointed to a protective effect against cognitive decline in healthy men who look beta carotene for about 18 years, but not in men who took the supplements for an average of a year.

The findings indicate beta carotene may be an important weapon in warding off memory problems that may foreshadow Alzheimer's & other forms of dementia, the researchers said.

"This is the first trial that has found any way to help your memory if you're healthy. I think it does tell us that we can change how our memory improves or worsens," Francine Grodstein of Brigham & Women's Hospital in Boston, who led the study, said in a telephone interview.

Taking beta carotene may have risks for some people such as raising lung cancer risk in smokers, Grodstein said.

Beta carotene is one of the antioxidants - substances that prevent some of the damage from unstable molecules known as free radicals - created when the body turns food into energy. Some experts think antioxidants can lower the risk of cancer, heart disease & other ailments.

"Beta carotene is an antioxidant vitamin. So the reason we thought it might help your brain is because there is now a lot of evidence that oxidative damage harms your brain. And that may be one of the initiating factors which leads to memory problems," Grodstein said.

In this study, researchers examined the effects of beta carotene on cognitive ability in 2 groups of men.

Those in a group of 4,052 men were randomly assigned in 1982 to take either 50 milligrams of beta carotene or a placebo every other day. Another 1,904 men between 1998 & 2001 were also randomly assigned to take either the same amount of beta carotene or a placebo every other day.

The men in the long-term group took the supplements for an average of 18 years. The men in the short-term group did so for an average of a year, with the longest being 3 years.

Men who took beta carotene in the long-term group recorded significantly higher scores on several cognitive tests - particularly tests of verbal memory - compared with those who took a placebo, the study found.

In the short-term group, the men taking beta carotene did no better in cognitive tests.

In an editorial accompanying the study, Dr. Kristine Yaffe of the San Francisco Veterans Affairs Medical Center & University of California at San Francisco sounded a note of caution, saying studies have yielded mixed results about antioxidant supplements & better cognitive outcomes.

"For the clinician, there is no convincing justification to recommend the use of antioxidant dietary supplements to maintain cognitive performance in cognitively normal adults or in those with mild cognitive impairment," Yaffe wrote.

Another study also examined the link between diet & dementia. French researchers, writing in the journal Neurology, tracked the diets of 8,085 men & women over age 65. They were followed for 4 years, during which 183 of the participants developed Alzheimer's & 98 developed some other dementia.

Risk for developing dementia was found to be lower in those with diets heavy in fish, omega-3 oils, fruits & vegetables.

(Editing by Julie Steenhuysen & Todd Eastham)

source: click here

A Healthy Diet

Why should I try to have a healthy diet?

Having a healthy diet is one of the most important things you can do to help your overall health. Along with physical activity, your diet is the key factor that affects your weight.

Having a healthy weight for your height is important.

Being overweight or obese increases your risk of:

  • heart disease
  • type 2 diabetes
  • high blood pressure
  • stroke
  • breathing problems
  • arthritis
  • gallbladder disease
  • sleep apnea (breathing problems while sleeping)
  • osteoarthritis
  • some cancers

You can find out if you're overweight or obese by figuring out your body mass index (BMI). Women with a BMI of 25 to 29.9 are considered overweight, whereas women with a BMI of 30 or more are considered obese.

All adults (aged 18 years or older) who have a BMI of 25 or more are considered at risk for premature death and disability from being overweight or obese.

These health risks increase as the BMI rises. Your health care provider can help you figure out your body mass, or you can go to http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm.

Having a healthy diet is sometimes easier said than done. It is tempting to eat less healthy foods because they might be easier to get or prepare, or they satisfy a craving. Between family and work or school, you are probably balancing a hundred things at once.

Taking time to buy the ingredients for and cooking a healthy meal sometimes falls last on your list. But you should know that it isn't hard to make simple changes to improve your diet. And you can make sense of the mounds of nutrition information out there. A little learning and planning can help you find a diet to fit your lifestyle, and maybe you can have some fun in the process!

How can I start planning a healthy diet for me and my family?

You can start planning a healthy diet by looking at the Dietary Guidelines for Americans 2005 (http://www.healthierus.gov/dietaryguidelines) by the U.S. Dept. of Agriculture (USDA) & the Dept.of Health & Human Services (HHS).

The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.

Mix up your choices within each food group

Focus on fruits. Eat a variety of fruits – whether fresh, frozen, canned or dried – rather than fruit juice for most of your fruit choices. For a 2,000 calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).

Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas and lentils.

Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk – or an equivalent amount of low-fat yogurt and/or low-fat cheese (1 1/2 ounces of cheese equals one cup of milk) – every day. For kids aged 2 to 8, it's 2 cups of milk. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.

Make 1/2 your grains whole. Eat at least 3 ounces of:

  • whole-grain cereals
  • breads
  • crackers
  • rice
  • or pasta

every day.

1 ounce is about:

  • 1 slice of bread
  • 1 cup of breakfast cereal
  • or 1/2 cup of cooked rice or pasta

Look to see that grains such as wheat, rice, oats, or corn are referred to as 'whole' in the list of ingredients.

Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices – with more fish, beans, peas, nuts and seeds.

Know the limits on fats, salt & sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Chose and prepare foods and beverages with a little salt (sodium) and/or sugars (caloric sweeteners).

What are the most important steps to a healthy diet?

The basic steps to good nutrition come from a diet that:

  • helps you either lose weight or keeps your BMI in the "healthy" range.

  • is balanced overall, with foods from all food groups, with lots of delicious fruits, vegetables, whole-grains & fat-free or low-fat milk & milk products.

  • is low in saturated fat, trans fat & cholesterol. Keep total fat intake between 20 to 35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts & vegetable oils.

  • includes a variety of grains daily, especially whole-grains, a good source of fiber.

  • includes a variety of fruits & vegetables (2 cups of fruit & 2 1/2 cups of vegetables per day are recommended for a 2,000 calorie diet).

  • has a small number of calories from added sugars (like in candy, cookies & cakes).

  • has foods prepared with less sodium or salt (aim for no more than 2,300 milligrams of sodium per day, or about one tsp. of salt per day).

  • doesn't include more than 1 drink per day (2 drinks per day for men) if you drink alcoholic beverages.

I know a healthy diet means I should control my fat intake, but I'm confused by all the different kinds of fats in foods! How do I know which ones are ok and which ones to avoid?

There are different kinds of fats in our foods. Some can hurt our health, while others aren't so bad – some are even good for you! Here's what you need to know:

Monounsaturated fats (canola, olive and peanut oils, and avocados) and polyunsaturated fats (safflower, sesame, sunflower seeds, and many other nuts and seeds) don't raise your LDL ("bad") cholesterol levels but can raise your HDL ("good") cholesterol levels. To keep healthy, it is best to choose foods with these fats.

Saturated fat, trans fatty acids, and dietary cholesterol raise your LDL ("bad") blood cholesterol levels, which can lead to heart disease. Saturated fat is found mostly in food from animals, like beef, veal, lamb, pork, lard, poultry fat, butter, cream, whole milk dairy products, cheeses, and from some plants, such as tropical oils. Tropical oils include coconut, palm kernel, and palm oils that are found in commercial cakes, cookies, and salty snack foods. Unlike other plant oils, these oils have a lot of saturated fatty acids. Some processed foods (such as frozen dinners and canned foods) can be quite high in saturated fat — it' s best to check package labels before purchasing these types of foods.

Trans fatty acids (TFAs) are formed during the process of making cooking oils, margarine, and shortening and are in commercially fried foods, baked goods, cookies, and crackers. Some are naturally found in small amounts in some animal products, such as beef, pork, lamb, and the butterfat in butter and milk. In studies, TFAs tend to raise our total blood cholesterol. TFAs also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. One study found that the four main sources of trans fatty acids in women's diets come from margarine, meat (beef, pork, or lamb), cookies, and white bread. At this time, TFAs are not listed on nutrition labels, but that will soon change. Although it might take a couple of years to begin seeing it, the Food and Drug Administration (FDA) is now asking food manufacturers to begin labeling TFA content. And some food manufacturers are announcing they are taking TFAs out of their food.

I'm concerned about heart disease. Is there a special diet to help prevent or control it?

Heart disease is the #1 killer of both women and men. Eating a heart-healthy diet is key to help reduce your risk factors for heart disease, like high blood pressure, high blood cholesterol, overweight, and obesity. It also will help you control these conditions if you already have them.

Here are some general guidelines for heart-healthy eating:

Choose foods low in saturated and trans fats. Foods low in saturated fat include fruits, vegetables, whole grain foods, and low-fat or nonfat dairy products. Try to avoid commercially fried and baked goods such as crackers and cookies.

Choose a diet moderate in total fat. Keep total fat intake between 20 to 35 percent of calories. You don't have to eliminate all fat from your diet! This will give you enough calories to satisfy your hunger, which can help you to eat fewer calories, stay at a healthy weight, and lower your blood cholesterol level. To keep your total fat intake moderate, try to substitute unsaturated fat for saturated fat.

Choose foods low in cholesterol. Try to eat fruit, vegetables, whole grains, low-fat or nonfat dairy products, and moderate amounts of lean meats, skinless poultry, and fish. Eat plenty of soluble fiber, which may help lower your LDL ("bad") blood cholesterol. Good sources are oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, and strawberries. Insoluble fiber will not help your blood cholesterol level but is still good for healthy bowel function. Good sources of insoluble fiber are whole wheat breads, kidney beans, almonds, beets, carrots, brussel sprouts, broccoli, cauliflower, green beans, and apple skin.

The American Heart Association also recommends that you try to eat at least two servings of fish per week (especially fatty fish like salmon and lake trout) because they are high in omega-3 fatty acids, which may help lower blood cholesterol. Some types of fish, such as swordfish, shark, or king mackerel, may contain high levels of mercury and other environmental contaminants that can damage the brain and nervous system, especially in developing fetuses. Children, pregnant, and breastfeeding women should limit how much fish they eat to no more than 12 ounces per week.

You also can eat omega-3 fatty acids from plant sources, such as from tofu, soybeans, canola, walnuts, and flaxseed (these contain alpha-linolenic acid, a less potent form of omega-3 fatty acid).

Cut down on sodium. If you have high blood pressure as well as high blood cholesterol — and many people do — your health care provider may tell you to cut down on sodium or salt. Even if you don't have high blood pressure or cholesterol, try to have no more than 2,300 milligrams of sodium each day. The DASH Diet also recommends a lower level of 1,500 mg of sodium a day. You can choose low-sodium foods, which will also help lower your cholesterol, such as fruits, vegetables, whole grains, low-fat or nonfat dairy products, and moderate amounts of lean meat. To flavor your food, reach for herbs and spices rather than high-sodium table salt. Be sure to read the labels of seasoning mixes because some contain salt.

Watch your body weight. It is not uncommon for overweight people to have higher blood cholesterol than people who are not overweight. When you reduce the fat in your diet, you cut down not only on cholesterol and saturated fat but on calories as well. This will help you to lose weight and improve your blood cholesterol, both of which will reduce your risk for heart disease.

Many diets say to limit my sodium to an amount measured in milligrams per day, but exactly how much salt is that?

Salt is also labeled as sodium chloride. Soda, sodium bicarbonate, and the symbol "Na" on food labels mean the product contains sodium. Here are some general guidelines:

  • 1/4 teaspoon salt = 600 milligrams (mg) sodium
  • 1/2 teaspoon salt = 1,200 mg sodium
  • 3/4 teaspoon salt = 1,800 mg sodium
  • 1 teaspoon salt = 2,300 mg sodium
  • 1 teaspoon baking soda = 1,000 mg sodium

It's hard to know if my portions are too big or too small for a healthy diet. Do I have to measure everything I'm eating?

It can be hard to learn if your portions of food are putting you over amounts of things you're trying to control. It doesn't help that sizes for everything from bananas to soft drinks have gotten larger in the past 20 years. It's not enough to eat the right kinds of food to maintain a healthy weight or to lose weight. Eating the right amount of food at each meal is just as important. If you are a healthy eater, it is possible to sabotage your efforts by eating more than the recommended amount of food. A serving is a specific amount of food, and it might be smaller than you realize. Here are some examples:

  • A serving of meat (boneless, cooked weight) is two to three ounces, or roughly the size of the palm of your hand, a deck of cards, or an audiocassette tape.
  • A serving of chopped vegetables or fruit is 1/2 cup, or approximately half a baseball or a rounded handful.
  • A serving of fresh fruit is one medium piece, or the size of a baseball.
  • A serving of cooked pasta, rice, or cereal is 1/2 cup, or half a baseball or a rounded handful.
  • A serving of cooked beans is 1/2 cup, or half a baseball or a rounded handful.
  • A serving of nuts is 1/3 cup, or a level handful for an average adult.
  • A serving of peanut butter is two tablespoons, about the size of a golf ball.

I'm confused by all of the labels I see on foods, like "fat free" and "low calorie." What do these terms mean?

Terms like these are on many food packages. Here are some definitions based on one serving of a food. If you eat more than one serving, you will go over these levels of calories, fat, cholesterol, and sodium.

  • Calorie-free: fewer than 5 calories
  • Low calorie: 40 calories or fewer
  • Reduced calorie: at least 25% fewer calories than the regular food item has
  • Fat free: less than ½ gram of fat
  • Low fat: 3 grams of fat or fewer
  • Reduced fat: at least 25% less fat than the regular food item has
  • Cholesterol free: fewer than 2 milligrams cholesterol and no more than 2 grams of saturated fat
  • Low cholesterol: 20 milligrams or fewer cholesterol and 2 grams or less saturated fat
  • Sodium free: fewer than 5 milligrams sodium
  • Very low sodium: fewer than 35 milligrams sodium
  • Low sodium: fewer than 140 milligrams sodium
  • High fiber: 5 grams or more fiber

How can I follow a healthy diet if I eat out a lot?

The American Heart Association gives these tips for a healthy diet, even when you aren't cooking at home:

  • Ask the server to make substitutions, like having steamed vegetables instead of fries.
  • Pick lean meat, fish, or skinless chicken.
  • Make sure your entrée is broiled, baked, grilled, steamed, or poached instead of fried.
  • Ask for baked, boiled, or roasted potatoes instead of fried.
  • Order lots of vegetable side dishes and ask that any sauces or butter be left off.
  • Ask for low-calorie salad dressing or a lemon to squeeze on your salad instead of dressing.
  • Order fresh fruit or fruit sorbet in place of cake, pie, or ice cream desserts.

For More Information

You can find out more about having a healthy diet by contacting the National Women's Health Information Center at 1-800-994-9662 or the following organizations:

U.S. Federal Government Nutrition.gov
Internet: www.nutrition.gov

American Diabetes Association
Phone: 800-DIABETES (800-342-2383)
Internet: www.diabetes.org

American Dietetic Association
Phone: 800-366-1655
Internet: http://www.eatright.org

American Heart Association
Phone: 800-242-8721
Internet: www.americanheart.org

Healthy Weight: How to Use Fruits & Vegetables to Help Manage Your Weight

Fruits & vegetables are part of a well-balanced & healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits & vegetables along with whole grains & lean meats, nuts & beans is a safe & healthy one.

Helping control your weight isn't the only benefit of eating more fruits & vegetables. Diets rich in fruits & vegetables may reduce the risk of some types of cancer & other chronic diseases. Fruits & vegetables also provide essential vitamins & minerals, fiber & other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses.

This doesn’t necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits & vegetables in place of higher-calorie ingredients.

The water & fiber in fruits & vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits & vegetables are naturally low in fat & calories & are filling.

Here are some simple ways to cut calories & eat fruits & vegetables throughout your day:

Breakfast: Start the Day Right

  • Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume & flavor to the dish with fewer calories than the egg or cheese.
  • Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

  • Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ozs. of the cheese & 2 ozs. of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
  • Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ozs. of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won’t miss those extra calories.

Dinner

  • Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
  • Take a good look at your dinner plate. Vegetables, fruits & whole grains should take up the largest portion of your plate. If they don't, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal or small-size plate - not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits & vegetables.

Smart Snacks

Most healthy eating plans allow for 1 or 2 small snacks a day. Choosing most fruits & vegetables will allow you to eat a snack with only 100 calories.

About 100 calories or Less

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 oz.) has the same number of calories as a small apple, 1 cup of whole strawberries & 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute 1 or 2 of these options for the chips & you will have a satisfying snack with fewer calories.

Remember: Substitution is the key.

It’s true that fruits & vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits & vegetables in addition to what you usually eat, you are adding calories & may gain weight. The key is substitution. Eat fruits & vegetables instead of some other higher-calorie food.

More Tips for Making Fruits & Vegetables Part of Your Weight Management Plan

Eat fruits & vegetables the way nature provided - or with fat-free or low-fat cooking techniques.

Try steaming your vegetables, using low-calorie or low-fat dressings & using herbs & spices to add flavor. Some cooking techniques, such as breading & frying, or using high-fat dressings or sauces will greatly increase the calories & fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits & vegetables are good options when fresh produce isn't available. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that'll add calories.

Choose whole fruit over fruit drinks & juices. Fruit juices have lost fiber from the fruit. It's better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6 oz. serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried - for the same number of calories. A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

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How food is as important to the mind as the body.... From cranberries to onions, food fights diseases of the heart, brain & body. It can actually heal us. Mystery surrounds our daily bread...more than we really know. In fact, it may be the key to our emotional, mental & physical longevity.

Remember when you ate berries for vitamin C?

Today, studies suggest that berries also contain antioxidants that fight cell damage.

The growing popularity of alternative health is putting a spotlight on food, pushing people to look beyond traditional medicine for answers on how to cure & prevent disease.

Good food, combined w/exercise, may be just the ingredient for a healthy mind & body. By taking control of your health, you'll even lift your mood.

visit emotional feelings, too! by clicking the underlined link above to learn more about "taking control" of your health

click this picture to visit changes "fruit page"

Health Tip: Foods That Are Naturally Low Fat

Some foods are healthy from the start

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Plant-based foods such as vegetables, fruits, soy & whole grains are also recommended as part of an optimal diet.

These contain phytochemicals, natural agents which help strengthen the immune system & protect against disease.

Phytochemicals are found in foods such as garlic, legumes & nuts, among many others. "Fruits & vegetables don't contain disease-promoting substances; they contain thousands of protective substances," says book author Dean Ornish, M.D., president & director of the nonprofit Preventive Medicine Research Institute in Sausalito, California.

"It's not just what you exclude from your diet, it's what you include that's important."

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Health Tip: Get Enough Fruits and Vegetables

You may help ward off cancer

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Cancer

Don't forget your fruits & vegetables. Cruciferous vegetables such as broccoli & watercress contain phytochemicals called isothiocyanates that help our bodies to break down potential carcinogens.

Bok choy, brussels sprouts, cauliflower, kale, mustard greens - there are countless cruciferous vegetables that'll give you what you need.

A diet rich in vegetables from the allium food group, such as garlic, shallots & onions, reduce the risk of prostate cancer, according to a study by the National Cancer Institute.

Scallions offer the most protection, but if you prefer garlic, the study suggests that one clove a day will suffice.

Similarly, fruits have these protective powers, as well. Tomatoes, for instance, contain lycopene, which protects cells against carcinogens. Or, if you prefer, a daily serving of berries protects against cancer, as well.

Several studies have found health benefits in berries. Researchers at Ohio State University discovered that berries stop tumors from growing in rats.

Black raspberries are considered the most potent because they contain compounds such as anthocyanins - believed to protect against heart disease by lowering LDL cholesterol. Berries are also high in phenols such as ellagic acid, an antioxidant that protects the body's cells.

Preschool Diet Linked to Adult Breast Cancer Risk

Researchers find connection to early consumption of French fries

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It's time to consider your food list....

If you find that you have difficulty managing stress & often feel fatigued or stressed out, you might want to examine your diet for deficiencies in certain nutrients. If you're deficient in certain nutrients, you'll need to alter your diet or take supplements.

Since every person is unique, nutritional needs vary to some degree. It'll probably take several months to change your diet & establish healthy eating habits.

Experimenting & taking the time to reform your eating will have very positive immediate & long- term effects. Choose foods that you enjoy & try to make meals pleasurable times. Eat a relaxed meal. Continue your healthy diet & supplements even after the period of stress has passed so that your body will be best prepared to cope w/the next stressful situation you encounter.

The goal is to maintain maximum health w/good nutrition, exercise & active stress management.

clicking on the underlined links will take you to my site: the layer down under -  where you can learn much more about stress

Eat Smart for a Healthier Brain

Add these ‘superfoods' to your daily diet, and you will increase your odds of maintaining a healthy brain for the rest of your life.

Fish Fuels the Brain

Eating it regularly seems to slow cognitive decline in older people, study finds

By Steven Reinberg
HealthDay Reporter

MONDAY, Oct. 10 (HealthDay News) -- Your mother probably told you that fish is brain food & apparently she was right.

A new study finds that older people who eat fish regularly reduce their amount of cognitive decline.

Fish is a source of omega-3 fatty acids; these acids have been shown to be essential for neurocognitive development & normal brain functioning. In addition, eating fish has been associated with a lower risk of dementia & stroke.

Some recent studies have even found that one omega-3 fatty acid in particular, docosahexaenoic acid (DHA), is important for memory in older animals.

The latest report on the benefits of consuming fish appears in the Oct. 10 online issue of the Archives of Neurology.

"We found that people who ate fish one or more times a week had 13% slower decline in thinking ability over time," said study author Martha Clare Morris, an epidemiologist at Rush University Medical Center, in Chicago. "People who rarely eat fish have a somewhat faster decline in their thinking ability over time."

In its study, Morris's team collected data on 6,158 people aged 65 and older who lived in the south side of Chicago. All these people were part of the Chicago Health and Aging Project.

As part of the study, the participants filled out a questionnaire about what they ate. In addition, every 3 years during the 6 year study, they had their cognitive ability tested.

The researchers found that the rate of decline among those who ate fish was reduced by 10% to 13% per year, compared with those who ate fish less than once a week. "The rate reduction is the equivalent of being 3 to 4 years younger in age," they wrote.

Morris believes that increased levels of DHA may be the reason why. In a previous study, Morris found that DHA reduced the risk of developing Alzheimer's disease. "DHA is very important for the communication between neurons & the overall functioning of neurons," she explained.

"This early stage in the research shows that eating fish may help to slow one's decline in their thinking ability as they age," Morris said.

One expert doesn't think this study makes a conclusive case that DHA or any other omega-3 fatty acid is the reason that eating fish appears to slow a decline in thinking ability.

Previous studies have suggested increased fish intake is associated with reduced rates of cognitive decline or Alzheimer's disease & have linked this apparent protection to increased omega-3 fatty acid intake, said Greg M. Cole, associate director of the Alzheimer's Disease Research Center at the UCLA David Geffen School of Medicine.

"This study from Morris looks at a large biracial population in Chicago & also finds reduced cognitive decline associated with increased fish intake, but doesn't find much evidence to relate this to greater omega-3 fatty acid intake," Cole noted.

"One problem is that the questionnaires on fish intake were not that highly correlated with actual blood levels of omega-3," Cole said. "These new results suggest the jury is still out on whether it is the oil in the fish, specifically the omega-3 fatty acids, that we should try to increase."

More information

The University of California, San Francisco (memory.ucsf.edu ) has more about aging and cognitive decline.

SOURCES: Martha Clare Morris, Sc.D., epidemiologist, Rush University Medical Center, Chicago; Greg M. Cole, Ph.D., neuroscientist, Greater Los Angeles VA Healthcare System, and associate director, Alzheimer's Disease Research Center, UCLA David Geffen School of Medicine; Oct. 10, 2005, Archives of Neurology online

Health Tip: Is Your Catch Safe to Eat?

Some fresh fish are better than others

Benefits of Fish Outweigh Mercury Risk : Study: Fish Warnings May Do More Harm Than Good

Eating Fish During Pregnancy Boosts Baby's Brainpower

Researchers worried that government warnings about mercury discourage practice
 
Lose Weight: Eat Breakfast : Studies show making breakfast a daily habit can help you lose weight & keep it off.
 
Are Kids' Diets Harmed if Mom Works? : Study Shows Kids of Stay-At-Home Moms May Not Be Getting Better Nutrition

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Use a piece of paper & pen to write down the answers to the following questions. Answer to the best of your ability for the last 24 hour time period.
  1. What did you eat for breakfast?
  2. What did you eat for lunch?
  3. What did you eat for dinner?
  4. List the snack foods that you ate all day & night.
  5. How many glasses of water did you drink?
  6. How many cups of coffee, cola or tea did you drink?
  7. Did you drink any alcohol?
  8. Is this a normal representation of a daily diet for you?
  9. Are you concious of portion sizes or do you just eat enough to fill a plate up?
  10. How many times did you eat out?

Refined, white flour & sugar products & processed foods starve the body of B vitamins. This weakens the body & promotes feelings of anxiety.

Fondness for Fatty Foods May Be Built In

Could tongues be equipped with a 'fat sensor'?

lifestyle diet - children

More American Kids Eating Deep-Fried Fast Foods

Numbers doubled in just three years, one study found

By Janice Billingsley
HealthDay Reporter

MONDAY, Oct. 3 (HealthDay News) -- The number and frequency of American children eating restaurant-served fried foods are climbing at an alarming rate, according to a new study of more than 14,000 adolescents.

Harvard researchers found the number of children who regularly ate meals outside the home more than doubled during the three years of the study, conducted from 1996 to 1999. This change in eating habits was associated with increasing weight gain in boys, plus restrictions in children's access to healthier foods.

Trends like these don't bode well for these youngster's adult lives, the researchers warned.

"Adolescence is a very risky time to develop poor eating habits. If you become overweight [at this time], it's very hard to lose the weight and much more likely to become overweight as an adult," said study author Dr. Elsie Taveras, director of a pediatric obesity-prevention program called One Step Ahead at Children's Hospital Boston.

Reporting in the October issue of Pediatrics, Taveras and her colleagues surveyed 14,355 children between the ages of 9 and 14, recording their height, weight, physical activity and frequency of consumption of fried food away from home.

At the beginning of the study, 3.5 percent of the girls and 6 percent of the boys reported eating four to seven servings of fried food weekly away from home, with the older children eating out more frequently than the younger children. At the end of the three years, the proportion of girls and boys who ate out more than four times a week had more than doubled, from 7.5 percent to 12.7 percent, respectively.

"The children more than doubled their consumption. These diet patterns are becoming more prevalent," she said.

Boys did tend to eat out more than girls -- perhaps due to boys' higher participation in competitive sports, which could lead to more visits to restaurants away from home, Taveras speculated. However, both genders showed an overall increase in away-from-home eating, she said.

Furthermore, the overall body mass index (BMI) for boys who reported the least meals out was 19.0, while the BMI of boys who ate out most frequently was slightly higher, at 19.3 (for reference, statistical overweight beings at a BMI of 25, while obesity begins at 30). This difference isn't large, Taveras said, but it is worrisome because the weight can accumulate over time. Trends toward weight gain in girls did not reach statistical significance.

The Harvard expert said it was no surprise to find that eating fried foods away from home was related to weight gain --"we know this in the back of our minds" -- but what was noteworthy was the adverse effect of these eating habits on the quality of the children's diets.

"We were surprised by the effect of eating fried foods away from home on diet quality in general. The types of food available in these environments mean less exposure to healthier foods, and if you eat these types of food frequently, you are less likely to have a diet of nutritional value," she said.

This means that children are eating a lot more fat, drinking more sugar-sweetened beverages and are less likely to be eating fruits and vegetables, or drinking low-fat milk, she said.

"This study underscores the importance of bringing the family back home to eat together," said dietitian Sue Moores, a spokeswoman for the American Dietetic Association.

"People are not eating a lot of fried foods at home -- I don't know anybody who owns a deep-fat fryer," she said. That means people who gather round the family dinner table each night "tend to eat more healthy food," she said.

Taveras said that she encourages families to eat together at home, but she said she also recognizes the time pressures parents often face at the end of the day. So she said she works at her clinic to help moms and dads improve the family food choices they make whenever they do eat out. She said most parents are very responsive to this practical advice.

"You have to get through two barriers, cost and food preference. If the alterations you are asking them to make are comparable in price and not that different in taste, they are more likely to make the changes," she said.

Most fast-food restaurants do have healthier choices, she said, and parents can guide their children, for instance, to have a chicken salad and specify that the chicken be grilled rather than crispy-fried.

Taveras said her study highlights the importance of early intervention in this age group to help adolescents and their parents improve eating habits so that children will avoid obesity and the many health problems that are concurrent with being overweight.

More information

Calculate your child's BMI at the The Mayo Clinic (www.mayoclinic.com ).

Health Tip: Your Child Doesn't Eat Meat

Make sure her diet contains enough nutrients

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During perimenopause, roughly 10-12 years before menopause, you'll be less able to skimp on nutrients. Upping calcium in your diet can help slow down & restore bone loss. Potassium may help lower your blood pressure.

If you suffer from anemia, as many women do before menopause due to heavy blood loss, you may want to increase the amount of foods you eat that contain iron or consider a supplement.
 
Remember that the body absorbs vitamins & minerals through digestion better than thru supplements.

As you approach menopause, your metabolism slows down, meaning you'll need to eat less. At the same time, the levels of leptin, a special protein made by fat cells to tell the brain the stomach is full, decrease making a woman more prone to overeating.

 Hunger
 
So how does your body know that it's time to eat?
 
Where does the sense of hunger come from?
 
It's not from a rumbling stomach, people who have their stomachs removed still feel hungry. It appears that a small brain structure called the hypothalamus is the center of hunger.
 
If one part of the hypothalamus is damaged, a person will overeat tremendously. If another part is damaged, a person never gets hungry. Clearly - these 2 parts balance one another to produce the sense of hunger.
 
It's still not understood how the hypothalamus senses what the body's food needs are.

How Diet Connects to Brain Function: ensuring good mental health through normal brain functioning

Diet is not only a determining factor in good physical health, prevention of disease & overall wellness, considering the true nature of the mind-body connection, diet determines opportunity for normal brain functioning.

The brain works through sending messages through chemicals produced in the body & fed to the body. The "messengers" or "neurotransmitters" allow for proper brain functioning. 

The foods we eat are directly related to the production of these essential amino acids, or chemical messengers & the interference of them completing their messenger duties.

Many foods also alter brain chemistry. Leafy greens are packed with folic acid, which in addition to offering protection against heart disease, can relieve certain kinds of depression.

Additional sources of folic acid include endive, oats, chickpeas, spinach, wheat germ, barley & collard greens.

There are a lot of healthy options when it comes to uplifting foods. Take care to think before you eat. If you need to be alert for an afternoon meeting, have a high-protein lunch of tempeh or beans. If you're extra-stressed, schedule a baked potato or whole-grain pasta into your afternoon plans.
 
If you're feeling a little blue, eat some hummus. Experimentation with new recipes that combine many good-mood foods that will have you feeling better mentally is all part of Lifestyle Diet.

Water / Agua!
Your body is about 60% water. A person at rest loses about 40 ozs. of water per day.

Water leaves your body in the urine, in your breath when you exhale, by evaporation through your skin, etc. Obviously, if you are working & sweating hard then you can lose much more water.

Because we are losing water all the time, we must replace it. We need to take in at least 40 ozs. in the form of moist foods & liquids. In hot weather & when exercising, your body may need twice that amount.

Many foods contain a surprising amount of water, especially fruits. Pure water & drinks provide the rest.

Health Tip: Young Athletes Must Drink Enough Water

Don't wait until thirsty

Beginning your day with a smile as well as a morning beverage can work wonders for your mental health.

It's time to consider your food list....

If you find that you have difficulty managing stress & often feel fatigued or stressed out, you might want to examine your diet for deficiencies in certain nutrients.  If you are deficient in certain nutrients, you will need to alter your diet or take supplements.

Since every person is unique, nutritional needs vary to some degree. It will probably take several months to change your diet & establish healthy eating habits.

Experimenting & taking the time to reform your eating will have very positive immediate & long- term effects. Choose foods that you enjoy & try to make meals pleasurable times. Eat a relaxed meal.

Continue your healthy diet & supplements even after the period of stress has passed so that your body will be best prepared to cope with the next stressful situation you encounter.

The goal is to maintain maximum health with good nutrition, exercise & active stress management.

Use a piece of paper & pen to write down the answers to the following questions. Answer to the best of your ability for the last 24 hour time period.
  1. What did you eat for breakfast?

  2. What did you eat for lunch?

  3. What did you eat for dinner?

  4. List the snack foods that you ate all day & night.

  5. How many glasses of water did you drink?

  6. How many cups of coffee, cola or tea did you drink?

  7. Did you drink any alcohol?

  8. Is this a normal representation of a daily diet for you?

  9. Are you concious of portion sizes or do you just eat enough to fill a plate up?

  10. How many times did you eat out?

Health Tip: Proper Diet Can Help Constipation

Plenty of fiber can make the difference

(HealthDay News) - Constipation refers to difficult or infrequent bowel movements.

Constipation Definition:

Constipation refers to infrequent or hard stools, or difficulty passing stools. Constipation may involve pain during the passage of a bowel movement, inability to pass a bowel movement after straining or pushing for more than 10 minutes, or no bowel movements after more than 3 days. Infants who are still exclusively breastfed may go 7 days without a stool.

Insufficient fiber & fluids in the diet are the most common causes of constipation, according to the American Society of Colon & Rectal Surgeons. Certain supplements & medications may also affect the regularity of bowel movements, including blood pressure medications, painkillers & antidepressants.

The ASCRS says the best way to get regular again is to increase daily dietary fiber, making sure to drink plenty of fluids. Bran, whole grains & whole wheat, fruits & vegetables are all high in fiber & will help constipation. Fiber supplements may also help, but laxatives should be used under a doctor's guidance, the society says.

Diana Kohnle

Julie Weingarden-Dubin is based in Huntington Woods, Michigan. Her work can be seen in Newsweek, Marie Claire and Reader's Digest. She is the author of How to Plan an Elegant Second Wedding.

The following web links are provided for your convenience in visiting the source sites for the information displayed on this page...

Best Age-Defying Foods

Importance of Vitamin D

A Nutty Way to Reduce Cholesterol in Diabetes

Sweet Drinks Help Preschoolers Pack on Pounds

more american kids are eating deep fried fast foods

majority of americans are becoming overweight or obese

fish fuels the brain

constipation

Proper Diet Can Help Constipation

The American Red Cross

Click here to visit the Red Cross page that allows you to access your local chapter of the Red Cross by entering your zip code in the specified box, to see how you can help in your area. You can also call your local Red Cross Chapter that you can find the number for online or in your local phone book to volunteer for any openings that may need to be filled or you can find another way to help others there as well!

consider yourself hugged by a friend today!
you've been visiting anxieties 101...
 
please have a great day & take a few minutes to explore some of the other sites in the emotional feelings network of sites! explore the unresolved emotions & feelings that may be the cause of some of your pain & hurt... be curious & open to new possibilities! thanks again for visiting at anxieties 101!
 
 
until next time: consider yourself hugged by a friend today!
 
til' next time! kathleen

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