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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).
  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.
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.
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!
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.
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 ).
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.
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.
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.
Food is glorious. It feeds us in every way,not only physically but emotionally.
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."
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.
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."
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.
Which Diet Is Best?
The One That Works for You
Weight-loss plans should be paired with success strategies, experts say
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."
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.
 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
WebMD Medical News
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.
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.
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.
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."
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)
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:
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.
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
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."
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.
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
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.
- What did you eat for breakfast?
- What did you eat for lunch?
- What did you eat for dinner?
- List the snack foods that you ate all day &
night.
- How many glasses of water did you drink?
- How many cups of coffee, cola or tea did you
drink?
- Did you drink any alcohol?
- Is this a normal representation of a daily
diet for you?
- Are you concious of portion sizes or do you
just eat enough to fill a plate up?
- 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.
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 ).
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.
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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.
- What did you eat for
breakfast?
- What did you eat for
lunch?
- What did you eat for
dinner?
- List the snack foods
that you ate all day & night.
- How many glasses of
water did you drink?
- How many cups of coffee,
cola or tea did you drink?
- Did you drink any alcohol?
- Is this a normal representation
of a daily diet for you?
- Are you concious of
portion sizes or do you just eat enough to fill a plate up?
- 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
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