Nutrition

10 Tips For Dining Out

10 Tips For Dining Out

Submitted by: Meri Raffetto

There is no doubt about it; Americans are eating in restaurants more often than ever before. In 1970 Americans spent just 26% of their food dollars on restaurant meals. Today we spend 46% of food dollars on eating out. This is likely the result of a fast paced lifestyle and more convenience of restaurants. What have also grown are restaurant portion sizes. The average restaurant portion size is large enough to feed three adults! Furthermore, studies have found a direct association between eating out and higher caloric intakes. This is important to know since obesity rates have doubled in the past 20 years and currently 65% of adults are obese.

This doesn’t mean you have to forego eating in restaurants. This may not be realistic for many people’s lifestyles. Instead, become more aware of what you are ordering and how much is on your plate. Here are 10 tips for dining out.

1. At lunch, opt for a deli sandwich with vegetable soup or side salad instead of a burger and fries. You can find these items in your local deli or supermarket.

2. Avoid specialty breads on sandwiches such as foccacia, baguettes or rolls, and choose whole grain bread instead.

3. Avoid anything mixed with heavy sauces or mayonnaise. (a tuna or egg salad sandwich in a restaurant may have more mayonnaise than you would add at home).

4. Get your salad dressings, sauces, and gravies on the side.

5. Eat half or even a quarter of the regular entrée or split the meal with a friend. Remember, most restaurant portions can feed 3 adults.

6. Share one dessert.

7. Skip the extra cheese on anything you order.

8. Choose lean meats such as chicken, turkey, or fish. A turkey sandwich in place of a roast beef sandwich can save you 100 calories and 10 grams of saturated fat.

9. Go easy on stuffed entrees- they’re often loaded in fat and calories.

10. Avoid “super-sizing” combo meals. They may be an economic value but they can add up to 1800 calories for one meal!

The average American adult is gaining 2-3 pounds a year. That amounts to eating just 20 - 30 extra calories than your body needs each day. It really is the “little things” that put on excess weight. Where can you save a few calories?

© Meri Raffetto RD, 2004

About the Author: Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and cardiovascular nutrition and offers online programs to help people reach their health goals. For more information visit http://www.reallivingnutrition.com.

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Healthy Breakfast Guidelines

Healthy Breakfast Guidelines

Submitted by: Adrian Joele

They often told us since grade school:Start the day with a good breakfast! But while eating breakfast does seem to boast performance in children, it’s not so clear whether it’s equally important for adults. While a number of studies have suggested that skipping breakfast can cause fuzzy thinking and fatigue,some experts say that the evidence is not convincing.

Studies on human performance indicate that people who regularly skip breakfast may actually experience an energy slump on occasions when they do eat it.Dr Arthur Frank,MD,medical director of the Obesity Management Program at George Washington University Hospital in Washington D.C. is not opposed to the idea of having breakfast,”you shouldn’t feel obligated to eat it”,he says.”Follow your body’s lead.”

Of course,if you frequently find yourself feeling tired as the day wears on, skipping breakfast could be making the problem worse,says Wahida Karmally, DrPH,RD,CDE, director of nutrition of the Irving Center for Clinical Research at Columbia University Medical Centre. She recommends starting the day with a breakfast that is high in complex carbohydrates blended with protein- whole-grain cereal with low-fat or fat free milk and fresh fruit,for example, or whole-wheat toast topped with low-fat cheese.

We recommend adding one of USANA’s Macro-optimizers to your breakfast. They contain complex carbohydrates,dietary fiber for more energy, soy protein and potassium in the right ratio’s, with a low glycemic index of 23. You can read more about macro nutrients in one of the following sections.

Children who eat breakfast are more likely to have better concentration, problem solving skills and hand-eye coordination. The State of Minnesota Breakfast Study showed that “students who ate breakfasts before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits and increased student behaviors.” Eating only sugary foods may cause your child to have erratic energy levels, it actually spike their blood sugar levels which can cause type 2 diabetis. Eating a balanced breakfast will help get them going and sustain their energy until lunch time.

A healthy breakfast does not have to take a lot of time. Stick to the basics and serve simple foods that are nutritious and quick in the morning. For ideas, here are ten tips for nourishing ways to kick-start the day.

Ten tips for a healthier breakfast.

1. Oatmeal in an instant Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn’t already pre-sweetened. Sweeten it with raisins or fresh fruit.

2. Smoothy madness Blend frozen fruit(bananas and berries are great),low-fat or fat free milk and 100% fruit-juice for a quick, tasty breakfast smoothy with lots of nutrients.

3. Go 100% whole grain 100% whole-grain, fiber containing cereals served with low- or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are also easy and tasty.

4. Eggxactly! Boil,scramble or poach eggs and serve on whole-wheat toast they’re packet with nutrition and in appropriate portions, are great for kids.

5. Toaster Treats Frozen, whole-grain waffles take almost no time to make. Top them with berries, low sugar apple-sauce or sliced bananas instead of syrup.

6. Go Nutty! Spreading peanut or almond butter on whole-grain toast is great to get both protein and fiber.

7. Go Fruity! A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.

8. Try All-Fruit Spreads. Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries.

9. Bagel Classics Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or peanut butter.

10. Breakfast On-the-Go Don’t have time to eat breakfast at home? Keep whole-grain mini bagels on-hand or muffins or the USANA Nutrition bars (Iced lemon Fibergy Bar,Oatmeal Raisin or Peanut Crunch Nutrition Bars.)

About the Author: Adrian Joele became interested in nutrition and weight management while he was an associate with a nutritional supplement company. Since 2008 he wrote several articles about nutrition and weight loss and achieved expert status with Ezine http://Articles.com. He has been involved in nutrition and weight management for more than 12 years and he likes to share his knowledge with anyone who could benefit from it. Get his free newsletter & report on nutrition and tips for healthy living, by visiting: http://www.nutrobalance2.net

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From Fatigue to Vitality...The Hormone Connection

From Fatigue to Vitality...The Hormone Connection

Submitted by: Varsha Rathod, M.D.

From Fatigue To Vitality…
The Hormone Health Connection

Depression, fatigue, chronic pain, weight gain, and anxiety are among the most common complaints of patients seen in my office. I hear these symptoms described on a daily basis. I often meet patients who are frustrated: they don’t feel well, yet their doctors have drawn labs and ordered tests that have not lead to satisfactory solutions. They can’t find anything wrong, and so they send patients away with a prescription for an antidepressant and the familiar advice that the problem is mental, not physical—It’s all in your head. I repeatedly find that these very real symptoms are actually the result of hormonal imbalance.

Most patients are familiar with estrogen and progesterone. However, other forms such as insulin, cortisol, DHEA, thyroid, luteinizing hormones (LH), growth hormone, melatonin, and numerous intestinal hormones also contribute to our overall health and well-being. Hormones—chemicals released by glands—signal organs to function in a precise mode. A low thyroid level, for instance, negatively affects neurological, cardiological, metabolic, and uterine function. Our hormonal level responds to such external cues as stress, nutrition, light exposure, and toxicity by directing glands to produce different amounts of hormones to adapt to our environment.

Symptoms: Unexplained weight gain, decreased appetite, chronic fatigue, depression, and a persistent chill...

These symptoms often indicate an abnormally functioning thyroid gland. The thyroid produces a hormone that controls the rate at which our cells operate. An unstable thyroid gland can lead to multiple symptoms. Many of my patients suspect that they have a thyroid problem. However, previous testing has come back negative, signaling that the thyroid is operating fine. Most physicians test TSH and T3 Free when checking thyroid function. Yet the patient is tired, gaining weight, always cold, or depressed. Women may experience heavy and frequent periods, painful constipation or have a persistently hoarse voice. In my thyroid examination, I recommend a full panel (blood test), which includes TSH, T3 free, T4 free, T3 total, reverse T3, and thyroid peroxidase. When appropriate, I also suggest a 24-hour urine iodine test. This additional lab work often discovers thyroid malfunction that the TSH and T3 Free tests have missed.

Solution: Call the office to get a complete set of thyroid labs done and a doctors’ consultation to determine the best course of action.

Symptoms: Inability to handle stress, poor mental focus, and extreme fatigue... Stress is the result of physical and emotional imbalance that your body cannot correct on its own. When a person is constantly exposed to stressful situations, the adrenal glands become overworked. Initially, the adrenal glands produce too much cortisol in order to compensate for the extra stress. If the stressful situation persists, levels of cortisol will eventually decrease. The outcome is adrenal gland fatigue, which can lead to exhaustion. Located on the top of the kidneys, the adrenal glands continually manufacture cortisol, excitatory neurotransmitters, hormones associated with salt and water metabolism, and sex hormones. In addition to chronic fatigue, patients with improper cortisol levels often experience pigmentation (skin discoloration), allergies, chemical sensitivities, low blood pressure, weight gain in the abdomen and behind the neck. After saliva and/or urine tests have been obtained, correcting cortisol levels may involve adjusting lifestyle (i.e. yoga, Thai-chi, etc.), nutritional maintenance, supplement support or hormone support, based on individual needs.

Solution: Measure salivary and urine hormone levels and schedule a doctors consultation to determine the best course of action. Symptoms: Irregular menstruation, hot flashes, mood swings, headaches, and breast tenderness...

Symptoms of unbalanced estradiol and progesterone are commonly described as Premenstrual Syndrome. Pre-menstrual Syndrome is an extensive disorder, responsible for irregular menstruation, hot flashes, mood swings, weight gain, breast tenderness, and headaches. Uneven levels of estradiol and progesterone might be due to a deficiency of nutrients, minerals, and essential fatty acids; stress can even trigger hormone release.

The ovaries release estradiol and progesterone rhythmically, over a 28 day cycle. Initially, rising levels of estradiol instruct the hypothalamus and pituitary gland to release LH, the hormone that signals ovulation. During ovulation, the fertile woman can become pregnant. If she does not, however, estradiol levels fall and progesterone levels rise.

Symptoms of Excessive Estrogen or Progesterone:

? Mood Swings
? Breast tenderness
? Fibrocystic breasts
? Headaches
? Decreased Libido
? Candida infections
? Dizziness
? Uterine fibroids

Symptoms of Low Estrogen or Progesterone:

? Hot Flashes
? Night Sweats
? Foggy thinking
? Tearful
? Depressed
? Heart palpitations
? Incontinence
? Sleep disturbances

“As women have lived increasingly longer lives, they are facing problems their grandmothers never faced. At the turn of the century, women died soon after their ovaries quit.” Charles Hammond, M.D.

Meno pause is the decline of the rhythmically cycling hormones. Though women still maintain low levels of hormones to ensure certain vital functions, the regularity of the 28 day cycle disappears. As the population ages, more and more women complain of negative symptoms associated with menopause. The lifespan for a healthy female has never been longer—currently, women can expect to live an average of eighty years.

The extended lifespan, largely the result of better sanitation and available healthcare, means that women live at least 30 post-menopausal years, and experience the myriad of symptoms that accompany low hormonal levels. The body interprets these low hormonal levels as a signal that the lifespan is nearing its end, and the body in turn begins to degenerate through rapid aging, autoimmunity, and various forms of cancer. Intuitively, using hormones that are similar in composition to the body’s own hormones makes sense. What makes even more sense is using these hormones cyclically, as the body did in its pre-menopausal state. I recommend this rhythmic dosage, in imitation of the natural female cycle.

Solution: Call to set up an appointment and for more information, please visit www.preventivemedicinestl.com.

MEN: Symptoms: Depression, muscle weakness, unexplained aches and pains, and decreased sex drive...

These symptoms are associated with low levels of Testosterone, a hormone produced in the testes. Like estrogen and progesterone, testosterone ebbs and flows with the males’ 28 day cycle, a discovery only recently being employed in clinical practice. Nature has synchronized male and female rhythms to facilitate reproduction and mutual aging Venus and Mars working in conjunction to effect maximal harmony. The woman's cycle is the major trigger for her male partners’ cycle. Testosterone is released by a similar mechanism that releases an egg from the ovary. Symptoms of low testosterone are extensive, and include: depression, apathy, a sluggish metabolism, muscle weakness, unexplained aches and pains, and increased abdominal girth (i.e. “potbelly”). Blood and saliva testing are used to determine testosterone levels.

Solution: Have your hormone levels checked and consider hormone therapy if levels are critically low. IN SUMMARY

I have only just begun the discussion of the vital role hormones play in ensuring optimal health. To put it simply, hormonal imbalances and disturbances are at the root of many chronic human diseases. We are responsible for our own hormonal imbalances. We eat badly, expose ourselves to an infinite number of toxins, and then expect our body to fix itself. The demands that we place on our bodies necessitates the careful, precise calibration of our hormones to restore our bodies to their natural, balanced states. —Varsha Rathod, M.D.

About the Author: About the Author: Dr. Varsha Rathod is a Board Certified Rheumatologist and Internist. Preventive Medicine has focused on a combination of traditional and holistic medicine since 1967. For more information about alternative solutions, visit http://www.preventivemedicinestl.com or call 314-997-5403.

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What Are Healthy Weight Loss Tips? | Healthy Diet For Weigh Loss | Fast Weight Loss Tips and Diet

What Are Healthy Weight Loss Tips? | Healthy Diet For Weigh Loss | Fast Weight Loss Tips and Diet

Submitted by: Medico News

This is one of the most difficult things to do. It is just too convenient to keep postponing your weight loss plan. You must understand that no one else can or will do it for you. Get started, as soon as you can.You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.With regard EO fat, the research is clear.Diets too high in fat promote overweight and obesity.

You should strive to consume no more than 25 percent of your calories from fat and that fat should the non saturated type.Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.

It’s true what they say all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugarso fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

Weight gain in teens is mainly thanks to a poor diet of junk food that is compounded by a more sedentary lifestyle than past generations had. The reason for this must fall fairly and squarely on the shoulders of aggressive advertisers pushing the perceived desire for a wealth of fast food outlets and the junk food they produce. Couple this with the march forward in technology and a lessening of parental control or the respect given to parents from most teens and you have a generation of teens that would rather spend all their free time riveted to a computer, laptop, games console etc than getting out in the fresh air to interact with their friends in sports and energetic games such as cycling, skating.

Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.

About the Author: Written by Medical News | Cancer News : http://mediconews.com Dental News : http://mediconews.com

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3 Things You Can Do to Prevent Weekend Weight Gain

3 Things You Can Do to Prevent Weekend Weight Gain

Submitted by: Lorraine Matthews Antosiewicz

Do you find that you eat really well all week long, and then get completely off track from Friday through Sunday? If so, you’re not alone. Weight gain from Friday through Sunday is a real thing. A recent study from Cornell University (http://foodpsychology.cornell.edu/op/weightrhythms) found that most of us gain weight on Saturday and Sunday, thanks to weekend socializing and indulgences. Weight fluctuations are normal, a pound or two up or down, here or there, is absolutely normal. But for many, the shock and horror of what the scale says on Monday morning is likely due to what was eaten since Friday. But, it doesn’t have to be this way.

If you want to achieve and maintain a healthy weight, getting a handle on your weekend eating habits is essential. Here are a few tips to help you put a healthy spin on the weekends while still enjoying yourself.

Weight Gainer: eating to unwind. It’s been a long intense week, and you feel that you deserve to eat extra (fatty, sugary) food as way to decompress. You use food to reward yourself for putting up with your killer commute, incompetent co-workers, demanding boss, or whatever stressful scenario you encountered during the week.

• The Fix: Relaxation is paramount to good health, but using weekend diet indulgences as a way to de-stress can be more stressful in the long run. Overeating can feel good while you are doing it, but the high only lasts for a short time. Instead, think about ways to indulge yourself that are not food related. For example, treat yourself to a massage or spa treatment; meet a special friend for a walk and talk; or listen to one of these “relax and listen podcasts”. https://healthy.kaiserpermanente.org/health/care/!ut/p/a0/FchBDoMgEADAt_iAzYZEYfFmhH6hhdsGiZIIGELt99seZ9DjC33hO-3cUy18_uxCLD22md9bqnCnLVZ8okd_Nd4zoysVAocj_o9bT-GM6IzVap2MBamlBCGsgEWPBohoUkKp8UErXjnTZxmGL2IKPpI!/

Instead of overeating as a way to decompress after a long work week, focus on healthier options that will support your goals of losing weight and improving your health and wellbeing.

Weight Gainer: alcohol. The extra glass of wine at dinner or cocktail at a party can pack a calorie punch. A 12-ounce beer is 150 calories, light beer is about 100, a shot of a distilled spirit has 80 calories and 4 ounces of wine has around 100 calories.

• The Fix: allow yourself no more than two drinks on each weekend night, and be conscious that alcohol can stimulate your appetite and decrease your inhibitions about eating more than you otherwise might. When you drink, go for light beers and distilled spirits with seltzer or diet soda. And be sure to drink plenty of water to stay well hydrated.

Weight Gainer: lack of daily structure. While kicking back and doing nothing is the ultimate weekend plan, having nothing to do or no place to go can lead to overeating. Many people need some type of schedule so they don’t deviate too far from their normal eating routine. Not having a plan can lead to skipping meals, snacking all day long, and overeating in the end.

• The Fix: stick to your weekday meal and snack routine as much as possible. When you’re at home, don’t hang out in the kitchen unless you are cooking or eating a planned meal. If you don’t already journal, doing so on the weekends can keep you honest and mindful of what and why you’re eating.



About the Author: Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeassessment

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Chicken Recipe - Menudo

Chicken Recipe - Menudo

Submitted by: Ginar Asombrado

Chicken Recipe - Menudo

This chicken recipe is also one of the most special and delicious dish in the Philippines.. No one can compare this dish to other country and here in the Philippines on which of the chicken recipes I’ve already made is the best among all of them, so if your going to judge all chicken recipes from tinola, chicken curry and this menudo, be as prepare as you ever did when you are about to eat this, have a deeper concentration on your mind and a big appreciation for both chicken recipes. Because in the end you’ll be arguing to yourself which among those is the best recipe. But of course that isn’t the big issue there, the point there is, you tasted all and you tried eating all the chicken recipes I prefer. Now I’m going to add this delicious chicken recipe and hopefully try this also in your own. Another good recipe will surely delight your day not just you but also your family once eaten. Let’s start with its ingredients already:

Cooking oil

500 grams pork, cubed

150 grams pork liver, cut into cubes

¼ cup of MARGARINE

1 tbsp of soy sauce

Juice from 3 pieces calamansi

1 tsp garlic, chopped

½ cup onions, minced

1 cup green bell pepper, chopped

1 cup tomato sauce

1 cup wate

1 piece bay leaf (laurel in filipino)

½ tsp ground black peppe

1 cup potatoes, cut into cubes

½ cup carrots, cut into cubes

salt for seasoning

Cooking Procedure:

Let us marinate first our meat with simply putting soy sauce and calamansi juice then stir it and settle for a while. Others prefer adding vinegar on their pork or chicken in marinating it, but I think it’s already enough for this pork menudo so it won’t taste sour.

Heat your sauce pan or frying pan either if its what you’re using in your house then put your cooking oil in it, then we’ll add some margarine combined with the cooking oil so that it will be more delicious and also to add a bit flavoring on it. Add the minced onions and 500 grams of pork in to the pan. Then stir it until the pork became a bit pale brown this will take few minutes. Now you can already add the recipes, add the bell pepper, pepper, bay leaf and then mix. Stir it a bit and then add the tomato sauce and water and then heat and wait for 20 minutes then you can already add the potatoes, carrots and the pork liver. And for the final step, add your seasoning, put some salt and wait for 10 minutes. After 10 minutes, and now you’re done with your cooking it’s now ready to serve. Happy eating!

I am Ginar Asombrado, a fond Filipino chef and cook. I have a lot of experiment when it comes to cooking dishes. Try it too to benefit you and everyone relates to you. And with that I would like to recommend and share to you a website that comes all the idea upon my cooking. Its http://recipe-tv.ph

About the Author: I am Ginar Asombrado, a fond Filipino chef and cook. I have a lot of experiment when it comes to cooking dishes. Try it too to benefit you and everyone relates to you. And with that I would like to recommend and share to you a website that comes all the idea upon my cooking. Its http://recipe-tv.ph

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To Supplement or Not to Supplement

To Supplement or Not to Supplement

Submitted by: Glenn Antoine

It is a known fact that vitamins, minerals and micro-nutrients are essential to good health. If this world were perfect we would get all these nutrients from the food we eat on a daily basis. However, because this does not always happen, there are some convincing reasons to consider taking vitamin, mineral or micro-nutrient supplements.

Vitamins can help us overcome our lifestyle problems. On the whole, we are not very responsible when it comes to healthy habits. Many people play with their lives by smoking, drinking alcohol to excess, not getting adequate exercise or sleep, making poor choices in foods, and many other activities that lead to poor health. By taking vitamins every day, some of these negative effects may be counteracted.

Women in particular have special vitamin needs related both to osteoporosis and pregnancy issues. Although men can also have osteoporosis, it tends to attack women more and cause them greater suffering. By supplementing with calcium on a daily basis, much of the risk for osteoporosis can be offset and some of the latest research is showing that vitamin D plays a significant role in the prevention of osteoporosis. For women who are pregnant or considering having children, folic acid is an essential supplement. This B vitamin can prevent birth defects such as Spina Bifida in newborn babies. Lastly for pre-menopausal women there is overwhelming research showing that a large percentage of the population is iron deficient.

Men, too, have issues that can be fought through proper vitamin intake. Cardiovascular problems are thought to be reduced by taking vitamin E supplements. They are believed to play an important role in keeping the blood pressure and cholesterol levels low in most males aged forty and over. Keeping the arteries clean is an important factor in preventing heart attacks and vitamin E has been shown in research studies to accomplish this task.

Dieters have special supplementation needs of their own. Many young girls diet on a regular basis and consume far too few calories to accommodate their vitamin needs. While the wisdom of going on particular weight loss diets is a topic for another discussion, anyone on such a diet should look to vitamin supplements to avoid malnutrition and other maladies. Inadequate nutrition can cause a person to be vulnerable to various ailments and a weakened immune system.

Another great reason to consider vitamin supplementation is the potential cancer prevention some vitamins are believed to provide. Research has suggested that vitamin E and vitamin A prevent skin cancer. Many studies in recent years have found that other types of cancers may be similarly prevented by taking certain vitamins.

While there is never a fail proof plan when it comes to vitamin supplements, the evidence does suggest that risk may be reduced and conditions may be improved through supplementation. Due to all of the possible benefits, supplementation is definitely worth considering. Lastly, while I have not even scratched the surface of the benefits and the various nutrients that we need to optimize our body’s ability to rebuild and repair itself on a daily basis please take the time to ensure that you are getting these vital nutrients on a daily basis for a long healthy life.

References:

1) The American Society for Nutritional Sciences Website - 813S

2) PubMed Website Articles: Zinc Supplementation artid=131177

3) American Heart Association Website: Antioxidants - identifier=2062

4) American Heart Association Website: Homocysteine - identifier=442

About the Author: Glenn has combined his passion for health and fitness with a great business model that allows him opportunities that would have otherwise not been possible. For more information visit: http://www.aginghealthier.com/ or http://www.opportunityofyourlife.com/

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Cooking Healthy With Quinoa - This Super Food Belongs in Your Diet

Cooking Healthy With Quinoa - This Super Food Belongs in Your Diet

Submitted by: Susanne Myers

One thing that most of us have in common is the desire to feed our kids, and ourselves, nutritious food. But, when faced with the array of choices, it gets confusing. What's good, what's bad... it's not easy to distinguish the difference sometimes.

Even though quinoa has been around for thousands of years, it hasn't hit America's grocery shelves until recently. Over the last few years, quinoa has exploded in cookbooks, cooking shows, and the internet. This 'super-food' is becoming quite popular in many circles; including vegetarian, vegan, weight loss, gluten-free, and fitness diets.

Quinoa is a seed, a relative of beets, spinach, and Swiss chard. Because it is not a grass or grain, quinoa is considered the perfect food for those with grain, like wheat, sensitivities. The awareness of gluten-free diets may have likely brought quinoa into the limelight. However, quinoa is proving to fit into many diets for a wide range of reasons. Let's take a look at a few benefits that quinoa offers us all:

Protein: Not all foods considered high in protein contain all the essential amino acids in proper proportions for maximum effectiveness in the body, but quinoa does. Quinoa is a complete protein, meaning it contains all essential amino acids in perfect proportions. In fact, quinoa has the same protein quality as milk. For a vegan, or a vegetarian who doesn't drink milk, quinoa is the perfect replacement food. Mix in some black beans in a simple soup or casserole, and you have the ultimate protein-rich super-food.

Minerals: The most concentrated amounts of minerals in quinoa are manganese, magnesium, and phosphorus. With just one serving of quinoa, you will have more than half the RDA of manganese alone, neutralizing those damaging free radicals that are constantly attacking our organs. Along with manganese, quinoa contains high concentrates of magnesium and phosphorous which are both essential minerals aiding in bone health, heart and cardiovascular health, as well as nerve and brain health. Quinoa completes the mineral wheel with ample supplies of calcium, iron, potassium, zinc, copper, and selenium, all vital to our health and well-being.

Vitamins: The highest concentrated vitamin in quinoa is folate. Folate is a B vitamin that is essential for healthy red blood cell development as well as healthy tissue and organ development, most notably during a child's early years. Folate is also believed to fight the destructive cell developments of cancer. Other vitamins that can be found in a good supply in quinoa are vitamin E, thiamin, riboflavin, niacin, and vitamin B6, all essential in the growth, repair, and functioning of vital organs, blood, and tissue.

Dietary Fiber: You probably hear a lot about dietary fiber in advertisements aimed at curing constipation. But, the fact is, dietary fiber is crucial for all of our body functions. With a whopping 21% RDA in one serving of quinoa, eating a regular diet including this super-food makes sense. Why? Not only does fiber aid the digestive system, it also is known to lower blood cholesterol levels. Studies also show that increasing fiber in your diet will help reduce blood pressure which promotes heart health. A good diet rich in fiber helps control blood sugar levels by slowing the absorption of sugars. Along with these benefits, high-fiber diets also may help with weight loss, due to the fact that foods that are high in fiber and low in calories, like quinoa, fill you up without added calories.

It appears that if you had to choose one food to survive on, quinoa may be your best bet. This super-food contains just about everything a body needs - fiber, vitamins, minerals, healthy fat, carbohydrates, and protein. Add to that the fact that quinoa is low in calories, has zero cholesterol, zero sugars, and is low in sodium, and you've got the perfect food to add to your family's healthy diet.

How do you get more quinoa into your diet? You can do much more than substituting quinoa in dishes that call for rice or pasta. Rather, start by remembering that quinoa is a protein. With that in mind, think about quinoa like you do black beans, another vegetarian source of protein. Replace meat meals with quinoa meals on a regular basis to enjoy all the benefits of this super food. Go ahead and clear a spot in your pantry, because once you cook with quinoa, you'll be stocking up.

About the Author: Susanne Myers wants to help you learn what it takes to eat right and stay fit, even with a hectic lifestyle and a tight budget. Find healthy recipes and tips for cooking with quinoa as well as other nutritious foods. And, visit us often at www.HillbillyHousewife.com for even more ideas and tips for living well.

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Facts About the Glycemic Index

Facts About the Glycemic Index

Submitted by: Adrian Joele

One of the important factors when trying to loose weight is to choose foods that keep your insulin levels fairly constant. This is especially true in regards to carbohydrates. When we eat foods that contain carbohydrates, the carbohydrates are digested in the stomach and intestines and are absorbed into the bloodstream, generally in the form of glucose.

When the carbohydrates we eat cause the blood sugar to quickly rise to high levels,excess insulin can cause to much sugar to be absorbed by the cells.This results in a condition of low blood sugar. The subsequent stress on the body stimulates the adrena glands to secrete hormones into the blood. Metabolism rises, glucose is manufactured from stores in the liver and the entire body may be activated in what is called “fight-or-flight response.”

The Glycemic Index (GI) is a classification of ranking of carbohydrates, based on their potential for raising blood glucose levels. Carbohydrates that are broken down slowly and cause only a moderate increase in blood sugar, have a low Glycemic Index. Some carbohydrates fall in between.

Specifically, the Glycemic Index measures how much a 50-gram portion of carbohydrates raises your blood sugar levels compared with a control. The control is either white bread or pure glucose. Glucose is absorbed into the bloodstream faster than any other carbohydrate and is thus given the value of 100. Other carbohydrates are given a number relative to glucose. Foods with low GI indices are released into the bloodstream at a slower rate than high GI foods.

All carbohydrates cause some temporary rise in your blood glucose level. This is called the glycemic response. A number of factors influence this response: the amount of food eaten, the digestion and absorption rate of food, including the physical structure, ripeness, particle seize, the degree of processing and preparation, the commercial brand, the nature of the starch, acidity and the characteristics of the diabetic patient. These factors naturally effect each food’s glycemic index position or rank.

The slower your body processes the food, the slower the insulin is released and the healthier the overall effect is on your body. In addition, differences exist in the glycemic indexes due to the choice of reference food, the timing of blood sampling or the computational method used to calculate the glycemic index.

When you desire to lose weight, you choose the foods that raise your blood sugar level slowly. You’ll discover that many of those foods are high in fiber and will keep you feeling fuller for a longer period of time. And if you have been on a diet, you will be thankful for this. The longer you feel satisfied, the less temptation you will have to eat something in between your meals that will spike your blood sugar.

As fructose is a slow moving sugar, almost all fruits, except bananas and dried fruits, have a low GI. Also, all vegetables that contain lots of fiber, except carrot and corn. Whole grains, starches and pasta have a higher GI. On top of the list are white bread, refined grains and some potatoes.

Following the latest research it appears that women experience cravings about 10 times during the day. The most common times for these cravings to appear are at 10 am and 4 pm. Interesting enough, these cravings correspond almost exactly to your low blood sugar levels as well as your low levels of serotonin. This is a chemical that drives women to start eating. And because the drive is so strong, it’s quite difficult to overcome.

Research performed at the Massachusetts Institute of Technology’s Clinical Research Center uncovered this truth when it found a relationship between carbohydrates in the brain and weight loss. Dr. J. Wurtman, lead researcher of the study, demonstrated, that eating carbohydrates high on the GI raised the levels of serotonin in the brain.

The results also showed that women suffering from premenstrual syndrome eat to many carbohydrates and as a result gain weight. Others overeat when they are depressed, stressed or angry in an effort to balance these serotonin levels.

The objectives of diet management in diabetic patients are to reduce hyperglycemia, prevent hyperglycemic episodes, and reduce the risk of complications. For people with diabetes, the GI is a useful tool in planning to achieve and maintain glycemic control. High GI foods are absorbed quickly into the bloodstream, causing an escalation in blood glucose levels and increasing the possibility of hyperglycemia. The body compensates for the rise in blood sugar levels with an accompanying increase in insulin, which within a few hours can cause hypoglycemia. As a result, awareness of the glycemic indices of food assists in preventing large variances in blood glucose levels.

A low GI pre-event meal may be beneficial for athletes who respond negatively to carbohydrate-rich foods prior to exercise or who can’t consume carbohydrates during competition. Athletes are advised to consume carbohydrates of moderate to high GI during prolonged exercise to maximize performance, approximately 1 gram per minute of exercise. Following exercise, moderate to high GI foods enhance glycogen storage.

The fat content of food is one of the components that affect the GI. Like fiber, fat acts like a brake on the absorption process. Apart from this fact, fat just make food to taste better. Fats also play an important role of signaling your body to stop eating. This is vital to any weight-management program. The fat that you eat causes the body to release a hormone called cholecystokinin. This hormone is stored in the stomach until notified by the presence of fat and is responsible for informing the brain that you’re satisfied. It really is a marvellous thing and it means you don’t have to deprive yourself.

Another factor that influence the absorption rate of glucose is the protein content of the food. Protein seems to have the greatest effect when it comes down to satisfying those hunger pangs,especially for a long period of time and makes you feel fuller. Protein also helps you to stay alert. However, we have to be aware of the good and the bad protein. Always make sure you choose the lean protein in either beef, fish, chicken or plant-based protein.

Protein itself rates zero on the GI scale, this means you don’t have to be sparingly by adding it to your diet, only watch the calorie content. It slows down the rise in insulin that happens when you eat any form of carbohydrate. This means, if you add some protein to a food that ranks high on the GI scale, you will counteract the spiking effect in insulin rise. Another benefit of protein is, that it keeps you feeling full longer after you eat it.It is therefore a good idea to add some protein to your breakfast. And if you take a snack, make sure it contains some form of protein.

If you like fish, you are doing yourself a favor. Fish not only slows down the spiking in your insulin level, it also contains a rich source of Omega-3 fatty acids. Eat fish at least twice a week.

The Glycemic Index is an excellent tool. It provide you with a weight-management system that puts you in control of the foods you eat, how much you eat, the way you eat and when you like to eat. When you have a good variety of foods from which to choose, it makes it easier to stay with the system.

Try eating according to the Glycemic Index, you will be pleasantly surprised how easy it is to keep your weight under control and you’ll also find that your energy level will rise as a bonus!



About the Author: Adrian Joele became interested in nutrition and weight management while he was an associate with a nutritional supplement company. Since 2008 he wrote several articles about nutrition and weight loss and achieved expert status with Ezine http://Articles.com. He has been involved in nutrition and weight management for more than 12 years and he likes to share his knowledge. Get his free report on nutrition and weight loss plus tips for healthy living, by visiting: http://www.nutrobalance2.net

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Unusual Chili Recipes: 4 Wacky But Wonderful Chili Meals

Unusual Chili Recipes: 4 Wacky But Wonderful Chili Meals

Submitted by: Brandy Summers

Got a hankering for chili, but tired of the same old bean chili you’ve had countless times? Good. It’s time to shake things up a little and try something different to get your taste buds excited. Here are four unique recipes for chili that will give your chili cravings some much needed variety.

=> Pumpkin Chili Mexicana

The sweet, earthy taste of pumpkin takes this dish to a whole other level of savory goodness.

2 tablespoons vegetable oil, 1/2 cup onion, chopped, 1 cup of red or green pepper, chopped, 1 clove garlic, finely chopped, 1 pound of ground turkey, 2 (14 oz.) cans diced tomatoes, undrained, 1-3/4 cups pumpkin puree, 1 (15 oz.) can tomato sauce, 1 (15-1/4 oz.) can kidney beans, drained, 1 (4 oz.) can green chilies, diced, 1/2 cup whole kernel corn, 1 tablespoon chili powder, 1 teaspoon ground cumin, 1 teaspoon salt, 1/2 teaspoon black pepper.

In a large saucepan, heat the vegetable oil over medium high heat. Add in the onion, bell pepper and garlic. Cook, stirring constantly, for 5 to 7 minutes or until tender.

Add in the turkey meat and cook until browned; drain.

Add in the tomatoes with juice, pumpkin puree, tomato sauce, beans, chilies, corn, chili powder, cumin, salt and pepper. Reduce the heat to low. Cover and cook, stirring occasionally, for 30 minutes.

=> Memphis Barbecue Shrimp Chili

Here’s a very unique chili recipe that comes straight out of the Memphis barbecue tradition. The consistency will be very soup like and is meant to be served over rice or French bread.

1-1/2 pounds medium shrimp, 4 tablespoons of unsalted butter, 3 tablespoons of olive oil, 5 garlic cloves, coarsely chopped, 1-1/2 cups of barbecue sauce, 1 tablespoon Worcestershire sauce, 1 teaspoon hot sauce, 1 teaspoon liquid smoke, 1-1/2 teaspoons crushed red pepper flakes, 1-1/2 teaspoons salt, 1 teaspoon coarse ground black pepper, 1 tablespoon chili powder, 1/2 cup chopped fresh parsley, 1 lemon, sliced very thin, white rice and or French bread.

Peel and thoroughly clean the shrimp.

In a large, heavy skillet, melt the butter and oil. Cook the garlic until it’s nice and soft.

Add in the shrimp and cook until pink.

Add in the barbecue sauce, Worcestershire sauce and hot sauce, liquid smoke, red pepper flakes, salt, pepper and chili powder.

Simmer all for 10 minutes. Add in the parsley and lemon slices. Continue to simmer for 5 to 7 minutes.

Serve chili over white rice and/or French bread.

=> Italiano Chili Con Carne

Italian meets Southwestern in this easy-to-make chili dish.

1 green pepper, 6 to 8 large onions, 1 pound ground beef, 1 medium can of tomatoes, 1 can of kidney beans, 1 can of spaghetti sauce.

In a skillet, cook the ground beef until brown; drain.

Dice up the green peppers and onions and add to a saucepan. Add in the cooked beef and the tomatoes. Let simmer until all ingredients are well done. Add in the beans and spaghetti sauce; heat thoroughly.

Season to taste with salt, pepper and sugar.

=> Picante Cincinnati Chili

This Cincinnati version is known as the sweet chili and is served over spaghetti noodles. The picante sauce adds a nice twist to this popular dish.

2 pounds of ground beef or pork, 2 large onions, chopped, 2 cloves of garlic, minced, 1 (15 oz.) can tomato sauce, 1 can picante sauce, 2 tablespoons chili powder, 1 to1-1/2 teaspoon cinnamon, 1 teaspoon ground cumin, 1 teaspoon salt, 1/4 teaspoon ground allspice, 2 bay leaves, 1 pound thin spaghetti, cooked.

Topping: Shredded cheddar cheese, 1 chopped onion, kidney beans, heated, Oyster crackers.

In a large Dutch oven or pot, brown the beef or pork along with the onion and garlic. Add in the remaining ingredients, except for the spaghetti and the toppings. Cover and let simmer for 1 hour; stirring occasionally.

Remove the bay leaves. Serve the chili nice and hot over the cooked spaghetti. Use toppings as desired.

About the Author: Cha…cha…cha…it’s chili time! http://www.best-chili-recipes.com

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