welcome to anxieties 101!

lifestyle diet....

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lifestyle diet....
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diasters unpredicted

just a special note to all my visitors...

 

do you have children or transport children?

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

 

God Bless...

what's your lifestyle diet like now?

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

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

hey guys, give it a shot!

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

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

Thursday, June 22, 2006

Another Reason to Eat Carrots

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

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welcome! to anxieties 101!
 
after looking things over here at anxieties 101, try out "the layer down under," (part of the emotional feelings network of sites) & read a special "i just gotta say it" column concerning porn addiction by clicking here! Be sure to scroll down towards the bottom of the right hand column to find it!

click here to read "i just gotta say it!"

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Making the site work best for you!
 
You'll notice that there are many underlined link words in each article below. The reason for this is that you've reached not only, "anxieties 101," but the emotional feelings network of sites. There are many sites included within the network that will be visited by clicking on these underlined link words. They're all linked together thru the underlined link words to offer the opportunity for a more thorough understanding of whatever problem you're investigating!
 
The reason for this opportunity is very simple & yet you may be unnerved by all those underlined words! I've been in recovery from post traumatic stress disorder, depression & many other dysfunctional ventures & thru it all I've discovered that emotion & feeling work may be the missing link that many people miss when trying to find solutions to their problems.
 
Developing a sense of curiosity about why you feel the way you do, is essential in finding the solution you so desperately are searching for. If you can't find what you came here looking for, visit the homepage for the emotional feelings network of sites by clicking here & read the options on the homepage for the networks index of sites. Try to be specific when looking for an emotion or feeling & click on the site you need!
 
It's very simple & very interesting to follow your way thru the layers of your buried or stuffed emotions & feelings that have accumulated throughout the years!
 
Best of luck & if you're still stuck, send me an e-mail anytime, by clicking here & I'll be glad to send you an immediate personal response!
 
Sincerely,
Kathleen

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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 & physical activity choices you make every day affect your health - how you feel today, tomorrow & 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 & 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 & burn those extra calories.

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

Eating right & 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 & certain cancers & increase your chances for a longer life.

The sooner you start, the better for you, your family & 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 & fat-free or low-fat milk & milk products.
  • Includes lean meats, poultry, fish, beans, eggs & nuts.
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium) & added sugars.

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

It's important to make smart food choices & 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 & snacks throughout the week.
  • When grabbing lunch, have a sandwich on whole-grain bread & choose low-fat/fat-free milk, water, or other drinks without added sugars.
  • In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  • On a long commute or shopping trip, pack some fresh fruits, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts - to help you avoid impulsive, less healthful snack choices.

Mix up your choices within each food group.

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

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Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, 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 (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, and fat-free or low-fat milk and 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.

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 percent 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 percent organic ingredients; cereal with 95-100 percent organic ingredients; cereal made with at least 70 percent organic ingredients; and cereal with less than 70 percent organic ingredients. Products with less than 70 percent 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 percent organic ingredients.

Will I find the USDA Organic seal on all 100 percent organic products, or products with at least 95 percent 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.

Keep Your Food Safe

US Food and Drug Administration

Food that goes bad can make you sick. This is called food poisoning, or foodborne illness.

Sometimes when people think they have the "flu" or a "stomach bug," they really have a foodborne illness.

You can keep food safe. This booklet tells you how to:

  • buy safe food
  • keep it safe at home.

What makes food go bad?

Germs. They get on food and grow. You cannot see germs on food. You cannot always smell or taste them, either.

These are some of the foods germs like best:

  • Milk and other dairy products
  • Eggs
  • Meat
  • Poultry
  • Seafood
  • Fruits and vegetables

Foods that are likely to have germs that can make you sick include:

  • Unpasteurized or untreated juices, such as apple cider
  • Sprouts
  • Raw eggs and foods that contain raw eggs, such as cookie dough and Caesar salad dressing

Safe Food At the Store

Do the cans have dents? Are the jars cracked? Do they have lids that are not closed tight? The food may have germs that can make you sick. Only buy cans and jars that look perfect.

Check eggs, too. Open the carton to see if any eggs are broken or cracked. Only buy eggs that are refrigerated in the store.

Raw meat, poultry, and seafood sometimes drip. The juices that drip may have germs. Keep these juices away from other foods. Put raw meat, poultry, and seafood into plastic bags before they go into your cart.

Pick up milk and other cold foods last. This will give them less time to warm up before you get home.

Save hot chicken and other hot foods for last, too. This will give them less time to cool off before you get home.

Safe Food At Home

After shopping, get home as soon as you can. Then put food into the refrigerator or freezer right away. Eggs always go into the refrigerator, but NOT in the door of the refrigerator.

Make sure that you and your kitchen are clean.

Always wash your hands for at least 20 seconds before and after you touch food. Use warm water and soap.

Wash everything else before and after it touches food.

Wash your cutting board with hot soapy water before you go on to the next food.

For extra protection, you can clean the board with a kitchen sanitizer, such as a solution of one teaspoon chlorine bleach to one quart water. When the cutting board becomes worn or hard to clean, throw it out and get a new one.

Fresh fruits and vegetables also need to be clean. Rinse them under warm running water to wash dirt away. Use a produce brush when appropriate.

Raw meat, raw poultry, raw seafood, and raw eggs can spread germs in your kitchen. Keep these foods and their juices away from other foods. If you use cutting boards, it's best to set one aside that to use only for raw meat, poultry, fish, and eggs.

Did you wipe up the juices with a dish towel? Wash it before you use it again. Or use paper towels and throw them away. Meat, poultry, and seafood need to stay cold while they thaw.

Thaw them:

  • In the refrigerator. Do it one or two days before you will cook the food.
  • In the microwave. Use the "defrost" setting. Then cook the food right away.
  • Raw meat, raw poultry, raw seafood, and raw eggs can make you sick. Cook them until they are done.

Use a meat thermometer for poultry and meat, if possible.

Use a meat thermometer, if possible, when cooking hamburger. Cook hamburger to a temperature of 160 degrees F. If you don't have a meat thermometer, don't eat hamburger if the meat is still pink.

Dig a fork into cooked fish. The fish should flake.

Cooked egg whites and yolks are firm, not runny.

If the food is left out for two or more hours, germs can grow.

So put leftovers into the refrigerator or freezer as soon as you finish eating. Put them into shallow dishes so that they cool faster. Eat them in the next few days, before they go bad.

Keep Your Food Safe

It is hard to tell if a food is safe. Foods that go bad may look, smell, and taste like safe foods. So be safe.

Buy safe food.

Keep food safe at home.

If you think a food might be bad, do not taste it.

For More Information

If you have questions, you can call your nearest FDA office. Look for the number in the blue pages of the phone book.

Or call one of the FDA's toll-free numbers: (888) SAFE-FOOD (723-3366), (888) INFO-FDA (463-6332).

Or look for the FDA on the Internet at www.fda.gov

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America's Epidemic....

Majority of Americans Becoming Overweight or Obese

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

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

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

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

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

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

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

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

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

More information

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

Obesity Runs in the Family

Home environment a strong predictor of childhood overweight, study finds

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

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

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

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

Health Tip: Blueberries Are Healthy

They're high in fiber, low in fat

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Which Diet Is Best?

The One That Works for You

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

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

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

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

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New information surfaces continually, so it can get confusing.

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

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

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

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Heart

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

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

A study published recently in Diabetes Care shows that soy may help reduce the