“Understanding Food” is a short ebook that describes exactly how it is that Americans came to believe that dietary fat was unhealthy, and associate fat with cholesterol with heart disease. In it, the person most responsible for this falsehood is brought to light, and the history of the modern Food Pyramid is discussed, along with it’s science-based alternative, which proscribes a much different diet. A brief examination of corruption in the FDA brings us to today, when we as a country are just starting to realize the vast nature of our dietary ‘mistake’. Download PDF
This cookbook is a collection of popular Korean recipes, each of which has its own full color picture, ingredient list, and directions for preparation. It is free to download and distribute in its unmodified entirety.
The Breakfast Routine Not only is breakfast the first food and drink your body has had in more than 8 hours, but studies find that what you eat for breakfast influences what you eat the rest of the day. Additionally, people who eat breakfast are significantly less likely to be obese and have diabetes than those who don't.
The most important tip we can give you is to eat breakfast every day. Without exception. This one action alone can make a huge, positive difference in your health. But a doughnut or oversized muffin won't do it. The key is to choose energy-enhancing, health-invigorating foods. That's what we'll focus on in the tips ahead. 1. Be consistent with your portions. For most people, a perfect breakfast has three components: one serving of a whole grain carbohydrate, one serving of a dairy or high-calcium food, and one serving of fruit. Together, that would add up to roughly 300 calories. A high-protein serving (i.e., a meat or an egg) is unnecessary but certainly acceptable, as long as it doesn't add too much fat or calories to the mix. Here are a few winning combinations, based on this formula:
* A bowl of high-fiber, multigrain cereal, lots of strawberries, and low-fat milk on top.
* A granola bar, an apple, and a cold glass of milk.
* A cup of nonfat yogurt, fresh blueberries mixed in, and a slice of whole wheat toast with a fruit spread on top.
* A mini whole wheat bagel, spread lightly with cream cheese and jam; a peach; and a cup of yogurt.
* A scrambled egg, a whole wheat roll, fresh fruit salad, and a cup of low-fat milk.
* A low-fat muffin, a wedge of cantaloupe, and a cup of latte made with skim milk.
2. Have a bowl of sweetened brown rice. Consider it a takeoff on prepared cereal. Brown rice is full of energy-providing B vitamins, as well as a great source of filling fiber. Cook the rice the night before, then in the morning, put it in a bowl with a spoonful of honey, a handful of raisins, a cut-up apple, and a sprinkle of cinnamon for a unique yet delicious treat. Don't like rice? Try any of the cooking grains: barley, rye, red wheat, oats, buckwheat, quinoa, or millet.
3. Pour a cup of fruit smoothie. Simply whir a cup of strawberries and a banana in the blender, add a scoop of protein powder and a cup of crushed ice, and you've got a healthy, on-the-go breakfast filled with antioxidants. Toss in a cup of plain yogurt, and you've just added a bone-strengthening dose of calcium. An added bonus: You've just crossed three of your daily fruit servings off the list.
4. Use organic eggs. They're not much more expensive than regular eggs but are much higher in all-important omega-3 fatty acids, shown to benefit everything from your mental health (reducing risk of depression) to your heart health (reducing risk of atherosclerosis and atrial fibrillation), says Fred Pescatore, M.D., author of The Hamptons Diet and a physician at Partners in Integrative Medicine in New York City.
5. Sprinkle on a teaspoon of ground flaxseeds. It could be over your cereal, over your yogurt, over your smoothie, or over your eggs. Next to fish and organic eggs, flaxseeds are one of the best sources of omega-3 fatty acids.
6. Use Benecol, Take Control, or Smart Balance instead of butter. These newly developed soft food spreads contain heart-healthy plant stanols. Just 2 tablespoons daily can significantly lower your total cholesterol level.
Take the Initiative 7. Have lunch for breakfast. Instead of butter or cream cheese, top your morning (whole wheat) toast with 2 tablespoons tuna prepared with low-fat mayonnaise. The tuna is a great source of omega-3 fatty acids and an excellent source of energy-boosting protein. For the same healthy boost with a bit of variety, try lox or canned or smoked salmon (they also seem to go better at breakfast).
8. Sprinkle a whole wheat burrito with 2 ounces grated, low-fat cheddar cheese and broil for 3 minutes. While it's cooking, peel and eat an orange for valuable vitamin C. In this one small, quick meal, you're getting vitamin C and other antioxidants, calcium, fiber, and enough appetite-satisfying protein to sustain you for hours.
9. Make your own granola. Most store-bought brands are filled with sugar and fat. To make your own, mix 2 cups rolled oats with 1 cup dried fruits and seeds and a little brown sugar. Toast 3-5 minutes in a warm oven and store in an airtight container. Not interested in do-it-yourself? There are a few store-bought brands with reasonable sugar and fat levels, including Nature's Path and Familia.
10. Pour a bowlful of Kashi GOLEAN Crunch! With 10 grams of fiber, it will put you well on your way to the 25-30 grams of fiber you should be eating every day. Plus, studies find that people who regularly start their day with a bowl of cold cereal get more fiber and calcium, but less fat, than those who breakfast on other foods. Another study found that people who ate two bowlfuls of high-fiber cereal every day spontaneously cut the amount of fat they ate by 10 percent. Don't like Kashi? Other high-fiber cereals include Raisin Bran, Multi-Bran Chex and Wheat 'N Bran Spoon Size (8 grams), Kellogg's All-Bran Original (10 grams), and General Mills Fiber One (14 grams).
11. Eat half a grapefruit twice a week. Grapefruits are loaded with folate, found to significantly reduce the risk of stroke. However, be cautious if you're taking regular medications. Grapefruit and its juice can interact with medications that have to be processed through the liver. Check with your doctor about any possible interactions between grapefruit and any medications you're taking.
12. Sip a cup of green tea with your breakfast. In addition to its heart-protective benefits, green tea may also have some weight-loss benefits, with one study finding it appears to raise the rate at which you burn calories and speed the rate at which your body uses fat.
13. Top your cereal with soy milk. Packed with potent phytoestrogens, soy has been credited with everything from protecting your heart to promoting stronger bones. But make sure that it's fortified with calcium; otherwise you're missing a great opportunity to get some bone-building calcium.
14. Host the breakfast equivalent of "build your own sundae." Who says breakfast has to be boring? Choose a selection of sliced fruit, yogurt, whole grain cereals, and/or whole grain pancakes or toast, and let everyone mix and match to create their own toppings. Lay everything out on paper plates (for easy cleanup).
15. Add a vitamin. Take any and all supplements with breakfast, suggests nutrition expert Shari Lieberman, Ph.D., author of The Real Vitamin & Mineral Book. Taking supplements with food reduces the chance they'll upset your stomach, and improves the absorption of minerals.
16. Spread apple slices with peanut butter. The protein and fat in the peanut butter provide a good start to the day, while the apple and the quercetin it contains provide fiber and protection against some cancers and heart disease.
17. Have a breakfast sandwich. Top a whole wheat English muffin with melted low-fat cheese (part- skim mozzarella is a good choice), a sliced tomato, and a sliced, hard-boiled egg.
18. Crush cold cereal in a Baggie, add a peeled banana, and coat with the cereal. Voilà! Breakfast on a banana (as well as a healthy dose of potassium, beneficial in preventing strokes).
Think Outside the Box 19. Hit the vegetarian section of the grocery. Soy bacon and sausage, gardenburgers, and soy crumbles make great sources of protein for breakfast without the saturated fat of their meat originals.
20. Make a blob. From nutritionist Alana Unger, R.D., of The Lifestyle Center in Visalia, California, comes this sounds-weird-but-tastes-great idea for an on-the-go breakfast. Mix 1/2 cup peanut butter, 1/4 cup nonfat dry milk, 3 cups crushed flake cereal, and 2 tablespoons honey. Form into "blobs" (should make 10 blobs). Wrap each blob in plastic wrap and refrigerate. Grab a couple with a travel cup of skim milk and go!
21. Sprinkle 1/2 cup of blueberries on your cereal. Studies find the tiny purple berries are loaded with valuable antioxidants that can slow brain aging and protect your memory. Not into cereal? Try baking blueberries into oatmeal to create your own oatmeal-blueberry granola bar, or mixing them into whole wheat pancake or waffle batter.
22. Drink three cups of unsweetened orange juice every morning. The vitamin C in OJ not only boosts your immunity, but also improves your cholesterol levels. One study found that drinking three glasses of orange juice a day for four weeks raised levels of HDL, or "good" cholesterol, by 21 percent. If three cups is too much for you, substitute a couple of oranges. For the best effect, make it calcium-fortified juice.
23. Eat a bowl of sliced strawberries three times a week. Loaded with vitamin C, strawberries have numerous health benefits, one of them being protection for your eyes. One study of 247 women found that those taking vitamin C supplements were 75 percent less likely to get cataracts than those who didn't take it. It's better, though, to get your vitamin C from food. Other health benefits packed into berries: They're rich in a wide variety of antioxidants, low in calories, and even have a low glycemic index (shown to better maintain steady blood sugar levels).
24. Slice two kiwifruits into your morning smoothie. You may have just reduced your risk of premature death by as much as 30 percent, since a British study found that every ounce of vitamin C-laden fruits you eat a day reduces your risk of premature death 10 percent. Want an even easier way to eat a kiwi? Just slice the top off and scoop out bitefuls with a teaspoon. It's delicious, fun, and fast.
25. Get at least five grams of fiber during breakfast each morning. If you don't get off to a good start with your daily fiber intake, you'll never reach the recommended amount (15-25 grams per 1,000 calories). Plus, fiber is quite filling with no extra cost in calories. You can get those five grams in just a few bites with a large raw apple, 1/2 cup of the high-fiber cereals mentioned earlier, 1/2 cup of blackberries, or two slices of dark, whole grain rye bread.
26. Choose these toppers for your (whole wheat) bagel or toast:
* Two tablespoons nonfat cottage cheese sprinkled with flaxseed
* One slice low-fat cheese melted over a slice of mango
* Two tablespoons soy butter with a sliced banana
* One slice baked ham and one sliced tomato
27. Shave one ounce of dark chocolate over a cup of nonfat yogurt. Mix. The calcium-rich yogurt can actually help in your efforts to lose weight, while the antioxidant-loaded dark chocolate can help reduce the stickiness of "bad" LDL cholesterol and keep your arteries more pliable. Plus, who can resist starting the day with chocolate?
The effects of Valerian root tea, an herb, on anxiety and nerves have been studied of over 2000 years. Valerian root is good for relieving acute stress, pain, anxiety and spasm. If you are the type of person who keeps your emotions locked up, Valerian's effect can help ease the mental and physical tension that is a result of those boxed up tensions. Follow a few guidelines when taking Valerian root. If you are severely depressed or have sluggish organ functions you shouldn't use Valerian root. For chronic conditions, you can use it for up to 10 days at a time. Larger doses are recommended for acute stress, anxiety and sleeplessness.
Valerian root tea is good for anxiety, emotional distress and paranoia. Insomnia can benefit from taking Valerian root. It can be stimulating and calming for people who have minor depression and can benefit eyesight. With insomnia, taking a dose nightly for up to 4 weeks is effective. It can improve the quality of sleep and help you sleep fall asleep faster. If you suffer from anxiety and nervousness Valerian root has been reported to reduce some symptoms. Combining Valerian with other herbs such as St. John's word may improve the effectiveness when treating anxiety. Some side effects have been reported when using Valerian. It's been said to cause headaches, stomach upset, dizziness and excitability. Low body temperature or hypothermia has also been noted. If used longer than 2 to 4 months, insomnia may occur. Another side effect is reduced concentration immediately after taking Varian.
People taking a high dose of Valerian might also have a hangover effect and withdrawal might be noticeable if you suddenly stop taking the dose. As with any drug, the positive effects of Valerian root tea on anxiety and tension can outweigh the side effects.
Several factors determine how long a person can live without food. The reasons why can be psychological, necessity or forced. The answer to how long a person can live without food depends on a person's body and weight, your state of mind, your will power and climate and hydration rate.
* First, you need to know who's asking and why they want to know. * Are they an adventurer in survival training? * Are they planning a protest with a hunger strike? * Is it a question for a biology quiz? * Is there an eating disorder?
There are three main factors that influence survival without food: water, body weight and your overall health. The most important need for survival is water. Doctors confirm the average person lives about 4 to 6 weeks without food. However, the body can last only a couple of days without water. When you don't get enough water to stay hydrated you become lethargic, dizzy, confused, and eventually die. Mahatma Gandhi went on a hunger strike at age 74, protesting for India's independence. He survived 21 days even though he was of slight build. He allowed himself sips of water to survive. On the other hand Jewish hostages of the holocaust basically starved to death even though they consumed food. The amounts they ate were witnessed to be only between 300 and 600 calories a day.
In biology the rule of thumb for survival is the rule of three. In other words 3 minutes without air, 3 days without water or 3 weeks without food leads to death. But the statistics for total starvation are insufficient. One report of political prisoners in Northern Ireland showed that survival without food lasted between 46 and 73 days for 10 individuals. Terminally ill patients often refuse food and water in an attempt to end their lives. They live anywhere from 10 to 14 days.
With ample body fat, an person can last longer without food. If the person is obese,they may last between 4 and 25 weeks. The length of time is often dependent on the rate of metabolism to burn stored fat and energy. The rate of how long a person can live without food depends on many factors.
Are boys food needs different from girls or adults? Boys tend to have high-energy needs and can be more athletic. They need food that appeals to them while providing the extra nourishment to keep them healthy. A menu for boys’ food should consist of a balanced diet without a lot of junk food. Boys like things that are crunchy, greasy, salty or sweet.
Here are some suggestions for your boys to try: Crunchy: You might as well give the broccoli, carrots and celery to the local rabbit shelter. Boys and girls probably aren’t going to eat them alone. Try serving carrots and celery with peanut butter dip or broccoli with a low fat dressing. They’re sure try them. Apple or pita chips, homemade tortilla chips and crispy English muffin pizzas are more winners in boys’ food category.
Salty: Try to avoid too much salt. It’s not any healthier for boys than adults. Just use a lighter touch when seasoning your stuff. Look for lightly salted peanuts, pretzels and unbuttered popcorn to satisfy that craving for salty food.
Greasy: Stay away from the greasy fried foods. French fries prepared in the oven are just as good but a whole lot healthier. Grill hamburgers instead of pan-frying. Add healthy cheese for a savory treat. If you have to fry foods, use lighter, healthier oil like peanut oil.
Sweet: Do they crave sweets? Fresh fruit is filled with natural sweetness. Add low fat yogurt or pudding to the fruit for more enticement. Low fat whipped cream, frozen yogurt, low fat ice cream or flavored gelatins are all good options as well. Try adding a little dash of cinnamon sugar mixture to toast or cereal. Instead of sugary empty calorie sodas, offer milk or flavored water.
A boys food needs different from girls can be met by providing appealing, nourishing options.
A cup of coffee daily will help you in more tactics than you think.
For instance, the daily dose of caffeine can keep Alzheimer's sickness in check, can help reduce cholesterol, protects against dementia, and decreases the chance of developing type 2 diabetes.
A daily dose of caffeine blocks the disruptive effects of high cholesterol that scientists link with Alzheimer's illness.
Caffeine equivalent of just a daily cup of Joe could protect the blood-brain barrier ( BBB ) from damage that occurs with a fat heavy diet, according to a study. The BBB protects the central nervous system ( CNS ) from what's left of the body's circulation, providing the brain with its own controlled micro-environment.
Previous research has demonstrated that raised levels of cholesterol break down the BBB which will then no longer protect the CNS from the damage due to blood borne contamination. BBB leakage occurs in a variety of neurological disorders like Alzheimer's sickness.
In one report, researchers of School of North Dakota ( UND ) gave rabbits 3 mg caffeine daily or the equivalent of an average daily cup of joe. The rabbits were fed a cholesterol-enriched diet in this time. After 12 weeks some lab tests indicated the BBB was noticeably more intact in rabbits getting a daily dose of caffeine.
The findings of the study have been broadcast in the open access Book of Neuroinflammation. "Caffeine appears to block many of the disruptive results of cholesterol that make the blood-brain barrier leaky," says Jonathan Geige of UND. "High levels of cholesterol are a risk factor for Alzheimer's sickness, perhaps by compromising the defending nature of the blood-brain barrier. For the first time we've shown that chronic ingestion of caffeine protects the BBB from cholesterol-induced leakage.
Caffeine is a safe and generally available drug and its capacity to stabilise the blood-brain barrier means it could have a critical part to play in therapies against neurological disorders."
Danish and Swedish researchers have disclosed that folks who drank three to five cups of coffee daily were 60 5 % not as sure to have developed dementia, compared to people who drank 2 cups or less. Earlier studies have linked coffee to a number of health perks that will make a contribution to this latest finding.
Coffee drinkers have shown a reduced risk of type 2 diabetes, less plaque formation in the brain, and reduced vascular risk - all three of these effects could contribute to lowering Alzheimer's risk. Coffee isn't the single thing that may help you boost your brain.
A new English study shows that vitamin D could help ward off dementia and lower your risk for Parkinson's sickness. You will supplement your brain with omega-3 fatty acids found in this power food. Caffeine would most likely not be good for pregnant moms as it increases the risk of miscarriage.
Yet another new report has discovered that drinking three cups of coffee daily can help forestall ovarian cancer in girls.
A gang of world analysts has carried out the study and made public that women who take caffeine matching to three cups of coffee common-or-garden are no longer as sure to develop ovarian cancer later in life. The team came to the conclusion after researching the effects of coffee intake on a grouping of nurses.
The researchers compared the diets of 80 thousand of these girls with the superiority of ovarian cancer as part of the study between 1976 and 2004. According to the researchers, 737 of them developed ovarian cancer in the study period. Those that had at least three cups of coffee a day were found to be 20% not as certain to develop the sickness than those that drank none. Likewise , folk who did not select hormone replacement care, the likelihood was 43% less.
The benefits and hazards of drinking coffee remain the subject of much debate. I am not saying that you should start drinking five cups of coffee a day if you do not already drink coffee.
Obviously you shouldn't feel so bad if you DO drink many cups a day. If you want to stay healthy for life, make this straightforward choice - it is the smartest thing you may do for your brain.
Hair plays a very important role in our life. All of us want to have strong and beautiful hair. It can make us more attractive and more confident. Someone said that their lover's smooth hair is one of the first impressions making them pay attention to her. Strong and beautiful hair is so helpful but how can we improve our hair? Luckily, it is not really difficult if you want and have patience.
Hair can talk much about the health state, diet, state of mind, etc of a person. Like other parts of your body, hair also needs special nutrient substances so that it becomes strong, shiny and beautiful. Those nutrient substances can be supplied by many sources one of which is foods you eat everyday. So among various kinds of foods, which ones are good for hair?
Chicken eggs
Chicken egg is a food that is very good for your hair. If you do not want to eat eggs directly, you can use egg yolks as a hair treatment product. Your hair will become shiny. Use this treatment method 2 or 3 times a week, you will see the considerable improvement.
Foods containing Lipid
Lipid is a necessary nutrient substance for your hair. If you body does not have enough lipid, hair will be dry. Sources of lipid are fishes, oil, peanuts, etc. People who are on a diet usually have dry hair because they cut down a big amount of foods containing lipid.
Foods containing Iron
A thin-haired head is a sadness of many people because it makes them not self-confident. Iron is a nutrient that can prevent hair loss. You can find iron in fishes and meats having red color like beef.
Foods containing Protein
Your hair also needs protein. Therefore, in order to have a beautiful hair, you need supply your body with food rich of protein like meat, fishes, etc. People who have a vegetarian diet should supply the body with protein by eating other sources besides meats fishes like mushrooms, etc.
Omega-3 acid in fishes
It is said that Omega-3 acid is very good for hair. You can supply your body with this nutrient substance by eating fishes regularly because there is a great amount of Omega-3 in fishes.
A healthful life can also bring you healthy hair. You should void issues causing stress for you as far as possible. Being stressful is one of the main reasons that can harm your hair.
Hobbies are not only good for your health in general but also good for your hair in particular. If you are not a member of any clubs now, please stand up and choose a suitable one for you. Friends in those clubs will bring you laugh, happiness then you will see how your hair is improved.
Besides supplying your body with foods that are good for health, you also have to give up bad habits like tightening your hair, scratching your head, using unsuitable shampoos and hair treatments, washing hair too many times, washing hair too rarely, etc.
When we are sick we don't feel like running all around trying to pick up the things we need to help us feel better. It is so much easier if we keep these things on hand. Many of these foods we use on a regular basis, and it could help you from getting sick or if you do get sick you won't be sick for long. You can either refrigerate them or keep them in your kitchen cabinets. 1. Fresh Garlic - It's good for high blood pressure and high cholesterol.
2. Apple Cider Vinegar - Aids in digestion and helps acid reflux or heartburn.
3. Flax seeds or Flax oil - Helps with breast cancer, prostrate cancer, and is good for constipation due to it's high fiber content.
4. Lemons - Good for coughs and colds adds great flavor to tea's.
5. Honey - Also, good for coughs, colds, flu, diarrhea if mixed with hot water.
6. Ginger root - Is good for colds, coughs, flu, digestion, cholesterol and is also a natural blood thinner.
7. Black Seed - It is good for many health ailments as Prophet Muhammad (Pbuh) says it is good for everything except death.
8. Turmeric - It's uses include coloring food. It is also good for cuts, burns and bruises.
9. Molasses - Is a source of calcium, magnesium, potassium, and iron.
10. Oatmeal - Helps lower cholesterol.
11. Cranberry Concentrate - Helps with urinary tract infections.
Street Food: Lima ventures into Latin America to uncover the new-found confidence of the Peruvian capital, which is discovering a modern identity through its food and making the most of its diverse influences.
The Peruvian capital, founded by Spanish conquistadors, has exploded with population influxes from Peru's own Andean highlands and from abroad, particularly China and Japan.
Today, Lima is home to almost nine million people.
For many years, it was a city of mostly segregated neighbourhoods. But today this is changing - and the change is being led by cuisine.
Lima's cuisine is gaining worldwide recognition for its freshness and creativity. Its trademark plate, ceviche, combines many different influences and is putting the country on the world's gastronomical map.
One of Lima's most popular street food favourites is called 'five flavours' - it is a rice and pasta dish with Italian, Chinese, Andean, Japanese and African influences.
Street Food - Lima ventures into Latin America to uncover the new-found confidence of the Peruvian capital, which is discovering a modern identity through its food and by making the most of its mix of indigenous and foreign.
But it is not all a success story; in the slums of Lima many native Andean people eke out a living, drawing into question how much the mix taking place in Peru's cuisine is really taking place in society at large.
Eating right isn't just good for your health, it's good for your skin too, according to a study in the October issue of The American Journal of Clinical Nutrition. Over 4,000 women between the ages of 40 and 74 were studied and the results showed that women who ate more foods rich in vitamin C were less likely to have wrinkles, while higher linoleic acid intakes were associated with less dryness and skin atrophy. Conversely, an increase in fat and carbohydrates increased the likelihood of wrinkles and atrophy.
So what are the best food choices for healthier, younger-looking skin?
"Healthy skin, like a healthy body, does not come from one or two nutrients," says Lynn Goldstein, MS, RD, CDN, a dietitian at Weill Cornell Medical College. "Your skin is a sign of what is going on inside your body. You need to put good, healthy things inside to get the healthy look on the outside."
Foods to eat for healthy skin
Vitamin C is a powerful antioxidant that helps lower your cancer risk, boost your immune system, and protect your heart. In addition, vitamin C helps promote healthy skin. Some of the best sources of vitamin C are citrus fruits like oranges and grapefruits, strawberries, red bell peppers, broccoli, tomatoes, guava, papaya, and potatoes.
According to Goldstein, "A diet complete with fruits, vegetables, whole grains, healthy fats, and lean proteins is needed to keep the skin and the rest of the body looking and feeling great."
Although the study also found that linoleic acid is good for the skin, Goldstein cautions that you shouldn't eat too much. "Linoleic acid is a polyunsaturated fatty acid--an essential fatty acid called omega-6 fatty acid. It is most commonly found in safflower oil, sunflower oil, corn oil, soy oil, evening primrose oil, wheat germ, and pumpkin seeds." However, Goldstein notes that this fat is common in the food supply and most people actually get too much because corn oil and corn products are used in a wide variety of foods. "I would not suggest increasing this fat unless your diet has been evaluated by a dietitian and found to be low (in omega-6 fatty acids)."
Foods to avoid to prevent damage
You also can eat your way to unhealthy skin. The biggest offenders are fats and carbohydrates. Foods highest in fat include fatty red meat, dark-meat poultry, full-fat dairy, butter, lard, and oils, says Goldstein. Watch out for foods that are cooked with a lot of fat, including fried foods, desserts, cream-based sauces, and fast foods. Remember that fat is necessary in the diet, but excessive fat or saturated or trans fats are not healthy. Instead, eat more healthy fat like olive oil and omega-3-rich fats found in fatty fish, walnuts, and flaxseeds.
Many foods contain carbohydrates, and they are not all bad for your skin. According to Goldstein, "It is not enough to say 'reduce carbohydrates for better skin' because we do not want to reduce fruits and vegetables; we want to increase these foods. Instead, people should reduce the amount of processed carbohydrates that they eat such as white breads, pastas, and rice."
Goldstein notes that for healthier, younger-looking skin, you also should avoid sugar-filled foods like cookies, cakes, pastries, and candy. Goldstein also recommends that you avoid excessive alcohol intake, make sure to get plenty of water, and avoid excessive sun exposure to keep your skin at its youthful best.
WHAT YOU CAN DO
* Stay hydrated. Experts recommend eight to 10 glasses of water a day to avoid dryness.
* Moisturize. Using a quality moisturizer daily can help keep your skin healthy, especially during the winter months.
* Wear sunscreen, even in the wintertime. The sun's damaging ultraviolet rays can hurt your skin any time of year.
AVOCAdO MASQUE
1/2 ripe avocado
Mash avocado into a smooth paste with a fork and apply to your face. Leave on skin for about 10 minutes and then rinse. If desired, place a slice of cucumber over each eye for a cooling effect.
Avocado is good for softening and smoothing skin.
You also can use foods externally to achieve healthier, youngerlooking skin. Many foods, such as oatmeal, avocado and yogurt, are commonly used in skin products such as masques, moisturizers, scrubs, and cleansers. Here are two simple "recipes" for an easy, make-at-home masque and scrub.
The so-called "Mediterranean" diet, which is high in monounsaturated fats such as virgin olive oil, may help improve insulin sensitivity and decrease glucose levels in pre-diabetic patients, according to a study in the October 2007 issue of the Journal of the American College of Nutrition. Researchers studied 11 people who were at risk of diabetes who had elevated blood glucose levels,
a body mass index of over 25, and other risk factors for diabetes. Participants followed one of three diets: a diet high in saturated fat, a diet rich in monounsaturated fat (MUFA), or a diet high in carbohydrates. Although none of the participants lost weight during the 28-day study, those who followed the MUFA diet had improved insulin sensitivity, lower glucose levels, and better cholesterol levels, especially if they ate a breakfast containing virgin olive oil.
Next time you're making out your grocery list, be sure that you have enough nutritious and valuable food "staples" on hand. Lynn Goldstein, MS, RN, CDN, a dietitian at Weill Cornell Medical College, recommends that everyone keep the following food items in their homes all the time:
1. Olive oil
According to Goldstein, this is "probably the healthiest fat you can use." Olive oil is filled with monounsaturated fatty acids that help keep your heart healthy by reducing the risk of heart attack and diabetes and lowering LDL ("bad") cholesterol.
2. Yogurt An excellent low-calorie snack option that is rich in vitamins, healthy bacteria, and calcium. Buy a brand that is all-natural and does not have any added sugar, or buy plain yogurt and mix it with fruit. Studies have shown that yogurt can boost the immune system and help improve digestion.
3. Almonds or other healthy nuts
Nuts are filled with healthy monounsaturated fats, vitamins, minerals, fiber, and protein. Almonds are a good source of vitamin E and walnuts are a source of omega-3 fatty acids, an essential fat that helps reduce inflammation in the body. Nuts make a great snack when you get the munchies; all you need is a handful to feel full.
4. Beans
Good for tossing into salads or a stir fry. They are high in fiber, protein, vitamins, minerals, and antioxidants, and very low in calories and fat. Studies show that diets high in beans lead to a reduced risk of heart disease, diabetes, and some cancers. They are a fiber-packed carbohydrate that won't impact your blood sugar levels.
5. Garlic
One of the best-tasting and healthiest foods to add to your cooking, garlic is high in antioxidants, vitamin C, and B vitamins, and it contains powerful antibacterial and anti-viral agents that help protect your body from disease. Regular consumption of garlic may decrease the risk of heart disease, diabetes, and colon cancer, and may protect against illnesses. Use it in your sauces, soups, stir fry, and salad dressings.
6. Onions
Like garlic, onions are a tasty additive to almost any meal. They also are high in a powerful antioxidant called quercetin, which helps protect against many cancers. Saute onions in olive oil and add them to sauces, vegetables, soups, and stir fry, or use them raw in salads.
7. Brown rice or other whole grains, like quinoa
These foods are loaded with fiber, protein, vitamins, iron, magnesium, and calcium. They are virtually fat free and low in calories. When you eat carbohydrates that are whole-grain or high in fiber, you will help control your blood sugar levels, stay full longer, and maintain a healthy weight. Use whole grains instead of refined grains such as white rice, pasta, or couscous made from white flour.
8. Dark chocolate
Seventy-percent cocoa dark chocolate is high in antioxidants; recent studies show that dark chocolate helps reduce blood pressure, prevent heart disease, keep blood vessels healthy, and may lower cholesterol levels. It is important to note that even though this type of chocolate has some health benefits, it is still high in calories and fat and can contribute to weight gain if eaten in excess. "I like to keep a bar in my fridge and break off an ounce or two a couple of times a week when I have a craving for something sweet," says Goldstein.
WHAT YOU CAN DO
* Shop the frozen aisle. Fresh is usually best, but it isn't always convenient. Keep veggies, fruit, and even fish, such as salmon, in your freezer so you always have healthy food on hand.
* Add wheat germ. "Picky" eaters can benefit from adding wheat germ to their meals; it has a subtle flavor and provides an assortment of vitamins and minerals, including vitamin E, zinc, and iron.
* Try canned goods. Canned and dried foods are easy to store and have a long shelf life; just be sure to check the sodium content before purchasing.
"Energy drinks," which usually contain caffeine and other additives, may be harmful to people with heart problems, according to a study presented at the American Heart Association's 2007 annual meeting. In 15 healthy adults who drank two cans a day of a popular energy drink, systolic blood pressure (the upper number) rose by as much as 9.6 percent, and diastolic blood pressure (the bottom number) increased by as much as 7.8 percent.
Heart rates increased five to seven beats per minute after consuming the drinks. Although the increases did not reach dangerous levels, the cardiac changes could be problematic for people with existing hypertension or heart disease. The researchers advise people with high blood pressure or heart disease to avoid energy drinks.
In recent years, the number of egg varieties in your supermarket has been growing: eggs with more omega-3s, eggs with less cholesterol, eggs with reduced saturated fat, and so on. But are these new varieties worth buying? And perhaps more importantly, should you be eating eggs at all?
"My motto is, 'An egg a day is okay,' assuming you do not have a history of heart disease or high blood cholesterol," says Sari Greaves, RD, a dietitian at NewYorkPresbyterian/Weill Cornell's Cardiac Health Center. "One egg is packed with essential nutrients vital for good health."
Are "enhanced" eggs healthier?
The claims on egg cartons range from "more omega-3s" and "more lutein" to "lower cholesterol" and "less saturated fat." While these statements may seem impressive, you're paying more money for relatively small differences, Greaves says. For example, an Eggland's Best egg has 4 grams of total fat and 180 milligrams (mg) of cholesterol compared to a "regular" egg that has 4.5 grams of total fat and 213 mg of cholesterol.
Remember that eggs are only one element in your diet, which should include vegetables and fruits; whole grains; highfiber foods; lean meats, poultry, and fish; and fat-free or low-fat dairy products. "Don't worry about getting your omega-3 fats from eggs because you can naturally consume them in foods such as oily fish, flaxseed, walnuts, soybeans, and canola oil," says Greaves.
Update on cholesterol
For many years, eggs were virtually banned from healthy eating plans due to their cholesterol content (about 213 mg per egg). However, a study published last year in Medical Science Monitor concluded that eating one or more eggs per day did not increase the risk of coronary artery disease or stroke in healthy adults. Experts no longer consider it necessary for healthy people to limit their intake of egg yolks to a specified number per week.
If you have high cholesterol or heart disease, "It's a good idea to limit egg intake to two to three yolks per week," says Greaves. The yolk contains all of the egg's cholesterol. The American Heart Association recommends limiting dietary cholesterol to less than 300 mg per day. If your LDL ("bad" cholesterol) is high and/or you're taking cholesterol-lowering medication, aim for less than 200 mg a day.
Eggceptional nutrition
Eggs offer a big nutrition bang for their calorie buck: one 75-calorie egg contains protein, folate, iron, zinc, lutein, zeaxanthin, choline, and vitamin D. Folate contributes to the development of red blood cells and nerve tissue. Iron is needed to transport oxygen throughout the body. Lutein has been shown to help protect the eyes from macular degeneration. And vitamin D helps protect against colon cancer, osteoporosis, heart attack, and stroke. "The high-quality protein in eggs helps you to feel full longer and stay energized, and it plays an important role in muscle strength, repair, and preservation," says Greaves.
Cooking method is key
Don't overlook preparation style when calculating the fat and calories in your egg dish. "Prepare eggs using a fat-free cooking spray or one to two teaspoons of a heart-healthy oil, such as canola or olive oil, to cut down on calories and eliminate saturated fat," advises Greaves.
Fill omelets with nutritious vegetables such as onions, tomatoes, spinach or peppers. Cheese can give you a calcium boost, but use only one ounce (1/4 cup shredded) of low-fat or fat-free cheese.
The bottom line: Eggs can be part of a healthy diet. "Eggs are economical, easy to prepare, and deliver a bundle of important nutrients," says Greaves.
EASY CHEESY EGG MELTS
4 slices whole-grain bread 4 large eggs (or 2 whole eggs & 4 egg whites) 1 Tbsp. reduced-fat milk 1/4 tsp. basil 1/4 tsp. oregano 1/2 cup (2 oz.) reduced-fat cheddar cheese, shredded Nonfat cooking spray Black pepper to taste
Lightly toast bread.
Whisk together eggs, milk, herbs, and pepper in a small bowl. Lightly coat a medium skillet with cooking spray. Cook egg mixture in skillet over medium heat, stirring gently but frequently, until mixture is set and eggs are firm.
Spoon 1/4 of egg mixture onto each bread slice. Sprinkle 2 Tbsp. of cheese over each egg/bread slice. Place slices on baking sheet in a 350-degree oven until cheese is melted. (Or place slices in the microwave and cook at full power for 20-30 seconds to melt cheese.) Serve immediately.
Yield: 4 servings.
Nutrition information per serving (whole eggs/2 whole eggs plus 2 egg whites): 165/137 calories, 7/3 g fat, 2/0 g saturated fat, 215/109 mg cholesterol, 268/260 mg sodium, 13/12 g protein, 12/12 g carbohydrates, 2/2 g fiber.
NUTRIENT CONTENT: WHOLE EGG VS. EGG WHITE
Whole Egg Egg White Calories 72 17 Total fat 4.97 g .06 g Saturated fat 1.55 g 0 g Protein 6.29 g 3.6 g Folate 24 mcg 1 mcg Iron .92 mg .03 mg Zinc .56 mg .01 mg Lutein & Zeaxanthin 166 mcg 0 mcg Vitamin D 18 IU 0 IU
A study in the November issue of The Journal of Nutrition provides evidence that bean consumption can improve lipid profiles associated with cardiovascular disease. Beans are loaded with nutrition pluses--they contain fiber and protein, no cholesterol or saturated fat, little total fat, and have a high satiety factor--and few minuses, aside from causing flatulence.
"I like to call beans a 'super food' because they provide a hefty nutrient package," says Sari Greaves, RD, a dietitian at NewYorkPresbyterian/Weill Cornell's Cardiac Health Center. "Beans such as kidney, pinto, navy, and black, are an excellent source of plant protein and fiber (the cholesterol-lowering kind) and provide important nutrients such as calcium, iron, folic acid, and potassium."
Why you need them
The health benefits of beans are consistent with many existing U.S. Food and Drug Administration (FDA)-approved health claims related to disease prevention. Studies suggest that eating beans as part of a healthy diet may help manage diabetes and help reduce the risk of high blood pressure and stroke.
"Americans are encouraged to eat three cups of beans per week," Greaves says. This recommendation represents a three-fold increase over the current average consumption of one cup per week. The U.S. Department of Agriculture's (USDA) recommended eating plan for Americans lists beans in two food groups: the Vegetable Group, because they're a plant-based food that provides vitamins and minerals, and the Meat and Beans Group, because they're a good source of protein.
An adequate daily amount of fiber is defined as 20 to 35 grams for adults. However, Greaves points out that the average intake for Americans is only 14 to 15 grams per day. Beans have more fiber per serving than any other vegetable. One serving of beans provides 20 percent or more of your daily fiber needs. Fiber has many benefits, such as helping you feel full after a meal, helping maintain blood sugar levels, and helping maintain regularity.
Bean varieties
Beans are a versatile ingredient that can be used in virtually any type of cooking, whether it be a salad, soup, burrito, dip, or stir fry.
Some of the most popular bean varieties include lima (flat-shaped, white-colored), black (medium-sized, black-skinned ovals), blackeye or black-eyed pea (white, medium-sized, oval-shaped, with a black dot), red kidney (large, deep reddish-brown and kidney-shaped), garbanzo or chickpea (round, medium-sized, beige color), navy (small white ovals), and pinto (medium-sized, mottled beige and brown ovals).
"I encourage people to eat less meat in favor of more plant-based foods," says Greaves. "If you place low-fat vegetarian foods at the center of your plate, it's an easy way of controlling meal calories without counting."
BEAN AND CRISPY NOODLE SALAD
1 (16 oz.) can kidney beans, drained and rinsed 1/4 cup low-fat honey mustard salad dressing 4 cups chopped romaine (about 1 head) or 4 cups fresh spinach leaves 1 cup chow mein noodles 2/3 cup canned mandarin oranges, drained 1 green onion, chopped
[ILLUSTRATION OMITTED]
Toss all ingredients together in a large mixing bowl. Serve immediately. Makes 4 servings.
Nutrition Information per Serving: 223 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 222 mg sodium, 35 g carbohydrates, 7 g dietary fiber, 12 g sugar, 7 g protein, 368 mcg vitamin A, 25 mg vitamin C, 100 mg calcium, 2 mg iron, 93 mcg folate, 375 mg potassium
WHAT YOU SHOULD KNOW ABOUT CANNED BEANS
* They are very convenient because they are already presoaked and precooked.
* If you are trying to limit your sodium intake, just drain and rinse canned beans before using them. This will reduce the sodium content by 40 percent.
* You also can opt for canned beans with "no salt added" (on the food label, look for a sodium content of 140 mg or less per serving).
* It is not necessary to re-cook canned beans; just heat them if a recipe calls for it.
* Canned beans, like dry-packaged beans, absorb flavors from other ingredients in a dish because their skins are completely permeable. They may be stored for up to 12 months in their original sealed cans.
Eating less red and processed meats could reduce the incidence of multiple types of cancer, according to a study published in the December issue of PLoS Medicine. Researchers followed approximately 500,000 people ages 50-76 for 8.2 years, during which there were 53,396 incidences of cancer. Those with the highest intake of red meat, plus processed meats such as sausage and lunch meat, were most likely to develop colorectal and lung cancer, researchers found.
Participants with the highest intake of red meat alone were most likely to develop cancer of the esophagus and liver.
In a three-year study of older adults, those who had higher potassium levels were found to have leaner body mass, indicating that a higher intake of potassium-rich fruits and vegetables may help preserve muscle mass. In the study, published in the March issue of The American Journal of Clinical Nutrition, 384 men and women age 65 or older were evaluated for urinary potassium levels, measured for percentage of lean body mass, and questioned about their food intake every six months.
Those with a higher intake of potassium-rich foods such as fruits and vegetables had higher percentages of lean body mass. The researchers say more lean body mass is linked to fewer falls, so older adults should increase their produce intake. The recommended daily allowance of potassium for adults is 3,500 mg. Fruits highest in potassium include avocados, bananas, and cantaloupe; vegetables highest in potassium include asparagus, beans, and Brussels sprouts.
