Medicinal Foods
by Carolyn Swicegood
"Let your food be your medicine" said Hippocrates, the Father of Medicine, who compiled a list of over four hundred herbs and their uses. Herbs, spices and other nutritional substances are the oldest form of medicine known to man. While modern or "allopathic" medicine is barely a century old, the practice of natural medicine using nature as a pharmacy can be traced back through all of the ancient civilizations. Over many centuries, man's experiment with plants has yielded a vast stock of natural medicines to help us heal many ailments, and almost always without harmful side effects. Many pharmaceuticals are still derived from the extracts of wild plants, such as digitalis from the purple foxglove flower. Amazingly enough, less than one percent of the over two hundred and fifty thousand plant species on earth have even been studied for their medicinal properties!
Many of the herbs, spices and foods that our grandmothers used as preventative and curative measures can be used for the same purpose in the care of our parrots. Through the years, numerous aviculturists have quietly employed these natural means of keeping their birds healthy. Unfortunately, there are no avian books to guide us in this usage, and of course, dosages and amounts are always the key issue. Although I have studied the use of herbs for over twenty years, I am not a veterinarian and cannot recommend medical treatments for parrots. However, you can find many excellent books on this subject to guide you. Again, the proper dosage is of paramount importance even when using natural substances. One method of judging the correct amount of an herb for a parrot is to determine the appropriate dosage for a human infant and then calculate the dosage for the bird by percentage of weight. For example, a parrot weighing one pound would need approximately one tenth of the amount given a human infant weighing ten times that (ten pounds). Most herbs do not have the toxic side effects of pharmaceutical compounds, so even if the dosage administered is not precise, the consequences are not likely to be as serious. Continue Reading >>
Showing posts with label nutrution. Show all posts
Showing posts with label nutrution. Show all posts
Thursday, August 28, 2008
Friday, May 30, 2008
Egg-citing News About My Favorite Comfort Food
By Julie UptonOne of my favorite comfort foods is scrambled eggs. I love eggs pretty much any way you can prepare them, but scrambled with toast is what I crave when I’m not feeling well, think I’m not feeling well, or just need to give myself a good dose of food love.
The other day when I went out for brunch with my girlfriends after a long run, I needed some major comfort food for my achy muscles and bruised ego from not being able to keep up for most of the run. After I ordered my scrambled eggs and whole wheat toast, I noticed that most of my friends ordered egg white-only options.
I told them that without the yolk, they were missing out on most of the important vitamins, minerals, and phytonutrients in eggs, like vitamin D, zinc, and lutein. They reminded me that the average yolk packs 210 mg of cholesterol. I shot back that dietary cholesterol is not what raises blood cholesterol, it’s saturated fat, and egg yolks are relatively low in saturated fat. Moreover, studies show that people who eat eggs don’t necessarily have high blood cholesterol levels.
When I read a major report about eggs and choline being linked to a reduction in breast cancer, I dashed it off to my egg yolk-averse friends. Read More
Tuesday, April 15, 2008
Can New Nutrition Ratings for Food Make Us Healthier?
I don't think we need a "nutrition-based GPS system" to tell us spinach is better than taffyby Julie Upton, RD
A new food-ranking system called the Overall Nutrition Quality Index (ONQI) is about to make your grocery shopping a healthier or more confusing experience, depending on whom you ask. The ONQI is already in many stores and will debut nationwide this spring. Later this year, the ratings of about 50,000 foods and food products will be available online.
But I'm not convinced it will help any of us make better food choices.
The ONQI is based on evaluating some 30 different nutrients and dividing the good (vitamins, minerals, protein, phytonutrients, etc.) by the bad (saturated fat, cholesterol, sodium, added sugars, glycemic load, etc.). The end result is a formula that scores a product based on its nutrition facts and some other nuances that help shape a healthy diet. Continue reading »
Sunday, March 30, 2008
Health Magazine Selects America's Healthiest Restaurants
Dining out doesn't have to mean pigging out! Health magazine reveals smart places to eat
by Ross Weale
Frances Largeman-Roth discusses America’s healthiest restaurants on the Today show on March 24.
FRANCES LARGEMAN-ROTH
Frances Largeman-Roth, RD, is the senior food and nutrition editor at Health magazine, where she works on healthy recipes, food trends, weight-loss issues, and the latest nutrition research. She also writes a monthly food and health trend column called Hot Dish. Frances was previously part of the editorial team at the Discovery Health Channel and also held the post of managing editor at FoodFit.com. She has had the opportunity to work with top chefs and food personalities, putting a healthier spin on recipes from Jamie Oliver, Mark Bittman, Emily Luchetti, Gayle Gand, Rick Bayless, and Stephen Raichlen, among others. Frances is a member of the American Dietetic Association and the International Association of Culinary Professionals.
Frances earned her undergraduate degree from Cornell University and completed her dietetic internship at Columbia University in New York. She’s done several local and national radio and TV appearances, including the Today show, CBS's Early Show, and iVillage Live, and she has two satellite media tours under her belt. Frances has also used her food background to judge the AllRecipes.com annual recipe contest as well as two Food Network Challenges.
by Ross Weale
Frances Largeman-Roth discusses America’s healthiest restaurants on the Today show on March 24.
FRANCES LARGEMAN-ROTH
Frances Largeman-Roth, RD, is the senior food and nutrition editor at Health magazine, where she works on healthy recipes, food trends, weight-loss issues, and the latest nutrition research. She also writes a monthly food and health trend column called Hot Dish. Frances was previously part of the editorial team at the Discovery Health Channel and also held the post of managing editor at FoodFit.com. She has had the opportunity to work with top chefs and food personalities, putting a healthier spin on recipes from Jamie Oliver, Mark Bittman, Emily Luchetti, Gayle Gand, Rick Bayless, and Stephen Raichlen, among others. Frances is a member of the American Dietetic Association and the International Association of Culinary Professionals.
Frances earned her undergraduate degree from Cornell University and completed her dietetic internship at Columbia University in New York. She’s done several local and national radio and TV appearances, including the Today show, CBS's Early Show, and iVillage Live, and she has two satellite media tours under her belt. Frances has also used her food background to judge the AllRecipes.com annual recipe contest as well as two Food Network Challenges.
Friday, March 21, 2008
Nutritional Programs for Vegetarians
© Elson M. Haas M.D. (Excerpted from Staying Healthy with NutritionSome aspects of vegetarianism have been discussed in Chapter 3, Protein, and this type of diet was more fully described in Chapter 9. Here I explore the particular nutrient needs of those following a vegetarian diet, as well as reviewing briefly the many advantages and a few disadvantages of this most humane diet.
Vegetarianism has a long history, and a primarily vegetarian diet is still the most common type on the planet. Even in America, most people’s diets were mainly vegetarian until the turn of the twentieth century, when beef consumption began to increase; it continued to increase steadily until only recently. Read the full story >>
Thursday, March 20, 2008
Vegetarian Diets for Children: Right from the Start
© Physician's Committee for Responsible Medicine
Eating habits are set in early childhood. Vegetarian diets give your child the chance to learn to enjoy a variety of wonderful, nutritious foods. They provide excellent nutrition for all stages of childhood, from birth through adolescence.
Infants
The best food for newborns is breast milk. If your baby is not being breast-fed, soy formulas are a good alternative and are widely available. Do not use commercial soymilk. Babies have special needs and require a soy formula that is developed especially for those needs.
Infants do not need any nourishment other than breast milk or soy formula for the first several months of life. Breast-fed infants need about 2 hours a week of sun exposure to make vitamin D. Some infants, especially those who live in cloudy climates, may not make adequate amounts of vitamin D. In that case, vitamin D supplements may be necessary.
Breast milk or infant formula should be used for at least the first year of your baby's life.
At about 4 to 5 months of age, or when your baby's weight has doubled, other foods can be added to the diet.
Add one new food at a time, at one- to two- week intervals. The following guidelines provide a flexible plan for adding foods to your baby's diet.
4 to 5 Months
Introduce iron-fortified infant cereal. Try rice cereal first since it is the least likely to cause allergies. Mix it with a little breast milk or soy formula. Then offer oat or barley cereals to your baby.
6 to 8 Months
Introduce vegetables. They should be thoroughly cooked and mashed. Potatoes, green beans, carrots, and peas are all good first choices.
Introduce fruits next. Try mashed bananas, avocados, strained peaches, or applesauce.
By 8 months of age, most babies can eat crackers, bread, and dry cereal.
Also, by about 8 months, infants can begin to eat higher protein foods like tofu or beans that have been cooked well and mashed.
Children
Children have a high calorie and nutrient need, but their stomachs are small. Offer your child frequent snacks, and include some less "bulky" foods like refined grains and fruit juices. Do limit juices however, since children may fill up on them, preferring their sweetness to other foods. Calorie needs vary from child to child. The following guidelines are general ones.
Food Groups for Children
Breads, cereals, and grains
Includes bread, hot and cold cereals, pasta, cooked grains such as rice and barley, crackers.
A serving is 1/2 cup pasta, grain, or cereal or 1 slice of bread.
Beans. Nuts. Seeds
Includes any cooked bean such as pinto, kidneys, lentils, split peas, black-eyed peas, navy beans, and chickpeas; soy products such as tofu and soymilk; all nuts and nut butters, seeds, and tahini (sesame butter).
A serving is « cup beans, 4 ounces tofu, 8 ounces soymilk, 1 tablespoon nuts or nut butter.
Vegetables
Includes all vegetables.
A serving is « cup cooked or 1 cup raw.
Fruits
Includes all fruits and fruit juices.
A serving is cup cooked fruit, 4 ounces fruit juice, dried fruit, 1 piece fruit.
Recommended Servings
Ages 1 to 3 (Preschoolers)
Grains: 4 servings
Beans, Nuts, Seeds: 5 servings total, to include 1 serving beans, 1 serving nuts or seeds, 3 servings fortified soymilk.
Vegetables: 2 servings, to include at least ¬ green leafy vegetables such as kale, collards, broccoli, Swiss chard, turnip greens, mustard greens.
Fruits: 2 servings
Continue the full article >>
Eating habits are set in early childhood. Vegetarian diets give your child the chance to learn to enjoy a variety of wonderful, nutritious foods. They provide excellent nutrition for all stages of childhood, from birth through adolescence.
Infants
The best food for newborns is breast milk. If your baby is not being breast-fed, soy formulas are a good alternative and are widely available. Do not use commercial soymilk. Babies have special needs and require a soy formula that is developed especially for those needs.
Infants do not need any nourishment other than breast milk or soy formula for the first several months of life. Breast-fed infants need about 2 hours a week of sun exposure to make vitamin D. Some infants, especially those who live in cloudy climates, may not make adequate amounts of vitamin D. In that case, vitamin D supplements may be necessary.
Breast milk or infant formula should be used for at least the first year of your baby's life.
At about 4 to 5 months of age, or when your baby's weight has doubled, other foods can be added to the diet.
Add one new food at a time, at one- to two- week intervals. The following guidelines provide a flexible plan for adding foods to your baby's diet.
4 to 5 Months
Introduce iron-fortified infant cereal. Try rice cereal first since it is the least likely to cause allergies. Mix it with a little breast milk or soy formula. Then offer oat or barley cereals to your baby.
6 to 8 Months
Introduce vegetables. They should be thoroughly cooked and mashed. Potatoes, green beans, carrots, and peas are all good first choices.
Introduce fruits next. Try mashed bananas, avocados, strained peaches, or applesauce.
By 8 months of age, most babies can eat crackers, bread, and dry cereal.
Also, by about 8 months, infants can begin to eat higher protein foods like tofu or beans that have been cooked well and mashed.
Children
Children have a high calorie and nutrient need, but their stomachs are small. Offer your child frequent snacks, and include some less "bulky" foods like refined grains and fruit juices. Do limit juices however, since children may fill up on them, preferring their sweetness to other foods. Calorie needs vary from child to child. The following guidelines are general ones.
Food Groups for Children
Breads, cereals, and grains
Includes bread, hot and cold cereals, pasta, cooked grains such as rice and barley, crackers.
A serving is 1/2 cup pasta, grain, or cereal or 1 slice of bread.
Beans. Nuts. Seeds
Includes any cooked bean such as pinto, kidneys, lentils, split peas, black-eyed peas, navy beans, and chickpeas; soy products such as tofu and soymilk; all nuts and nut butters, seeds, and tahini (sesame butter).
A serving is « cup beans, 4 ounces tofu, 8 ounces soymilk, 1 tablespoon nuts or nut butter.
Vegetables
Includes all vegetables.
A serving is « cup cooked or 1 cup raw.
Fruits
Includes all fruits and fruit juices.
A serving is cup cooked fruit, 4 ounces fruit juice, dried fruit, 1 piece fruit.
Recommended Servings
Ages 1 to 3 (Preschoolers)
Grains: 4 servings
Beans, Nuts, Seeds: 5 servings total, to include 1 serving beans, 1 serving nuts or seeds, 3 servings fortified soymilk.
Vegetables: 2 servings, to include at least ¬ green leafy vegetables such as kale, collards, broccoli, Swiss chard, turnip greens, mustard greens.
Fruits: 2 servings
Continue the full article >>
Friday, March 14, 2008
Nutritional Programs for Vegetarians
© Elson M. Haas M.D. (Excerpted from Staying Healthy with NutritionPublished by Celestial Arts)
Some aspects of vegetarianism have been discussed in Chapter 3, Protein, and this type of diet was more fully described in Chapter 9. Here I explore the particular nutrient needs of those following a vegetarian diet, as well as reviewing briefly the many advantages and a few disadvantages of this most humane diet.
Vegetarianism has a long history, and a primarily vegetarian diet is still the most common type on the planet. Even in America, most people’s diets were mainly vegetarian until the turn of the twentieth century, when beef consumption began to increase; it continued to increase steadily until only recently.
A change to a vegetarian diet automatically reduces intake of both protein and saturated fats unless there is a marked increase in consumption of dairy foods and eggs. One of the biggest problems with the contemporary American diet, which I have discussed earlier, is the focus on (or obsession with) protein as the staple of the diet. This is probably responsible for the increase in cardiovascular diseases and cancer because it also naturally increases the intake of saturated fats. We need to return to a focus on whole grains, legumes, and vegetables to give us the high-complex-carbohydrate, high-fiber, high-nutrient, and low-fat diet that is so essential to good health and longevity.
Vegetarianism is indeed becoming more popular again. It has support from the American Heart Association and the American Cancer Society, who in their subtle way are finally acknowledging that diet is an important component of health and disease. Many more diet books and cookbooks are focusing on the vegetarian diet, and more athletes, business people, and others are adopting this diet and lifestyle plan.
It is clear to me that vegetarianism makes a statement about both health and planetary consciousness. In a provocative new book, Diet for a New America, John Robbins discusses the inhumane treatment of animals and the waste of resources (water and land) by the cattle and poultry industries. Our diet says a lot more about us than just our personal tastes, as Mr. Robbins tells us on the book cover: "How your food choices affect your health, happiness, and the future of life on earth." We all need to be more vegetarian even if we are not "exclusively" vegetarian. Supporting the current carnivorous planetary program is a factor that creates pollution, economic imbalance, and relative starvation, and this is what, I believe, we are trying to change for the health and peace of our future generations—our children.
In my experience, vegetarians often adopt many other positive health habits in addition to eating more naturally. Those who are vegetarians more for health than for religious reasons tend to eat wholesome foods, avoiding the refined flour and sugar foods and other empty-calorie treats, which are also vegetarian "foods." I believe that even the Seventh-Day Adventists, the most celebrated group of vegetarians, at least in the medical literature, could have a much healthier diet and better statistics if they would adopt these principles. Still, as a group, they have lower triglyceride and cholesterol levels and a lower incidence of cancer, heart disease, and obesity than the meat-eating population. A decrease in chronic diseases and an increase in longevity go hand in hand with vegetarianism.
Some aspects of vegetarianism have been discussed in Chapter 3, Protein, and this type of diet was more fully described in Chapter 9. Here I explore the particular nutrient needs of those following a vegetarian diet, as well as reviewing briefly the many advantages and a few disadvantages of this most humane diet.
Vegetarianism has a long history, and a primarily vegetarian diet is still the most common type on the planet. Even in America, most people’s diets were mainly vegetarian until the turn of the twentieth century, when beef consumption began to increase; it continued to increase steadily until only recently.
A change to a vegetarian diet automatically reduces intake of both protein and saturated fats unless there is a marked increase in consumption of dairy foods and eggs. One of the biggest problems with the contemporary American diet, which I have discussed earlier, is the focus on (or obsession with) protein as the staple of the diet. This is probably responsible for the increase in cardiovascular diseases and cancer because it also naturally increases the intake of saturated fats. We need to return to a focus on whole grains, legumes, and vegetables to give us the high-complex-carbohydrate, high-fiber, high-nutrient, and low-fat diet that is so essential to good health and longevity.
Vegetarianism is indeed becoming more popular again. It has support from the American Heart Association and the American Cancer Society, who in their subtle way are finally acknowledging that diet is an important component of health and disease. Many more diet books and cookbooks are focusing on the vegetarian diet, and more athletes, business people, and others are adopting this diet and lifestyle plan.
It is clear to me that vegetarianism makes a statement about both health and planetary consciousness. In a provocative new book, Diet for a New America, John Robbins discusses the inhumane treatment of animals and the waste of resources (water and land) by the cattle and poultry industries. Our diet says a lot more about us than just our personal tastes, as Mr. Robbins tells us on the book cover: "How your food choices affect your health, happiness, and the future of life on earth." We all need to be more vegetarian even if we are not "exclusively" vegetarian. Supporting the current carnivorous planetary program is a factor that creates pollution, economic imbalance, and relative starvation, and this is what, I believe, we are trying to change for the health and peace of our future generations—our children.
In my experience, vegetarians often adopt many other positive health habits in addition to eating more naturally. Those who are vegetarians more for health than for religious reasons tend to eat wholesome foods, avoiding the refined flour and sugar foods and other empty-calorie treats, which are also vegetarian "foods." I believe that even the Seventh-Day Adventists, the most celebrated group of vegetarians, at least in the medical literature, could have a much healthier diet and better statistics if they would adopt these principles. Still, as a group, they have lower triglyceride and cholesterol levels and a lower incidence of cancer, heart disease, and obesity than the meat-eating population. A decrease in chronic diseases and an increase in longevity go hand in hand with vegetarianism.
Monday, March 10, 2008
Tips and advice for a healthy diet
Healthy diet helps improve your overall health and well being. A healthy diet can help you feel better, provide you with more energy, help you stay fit and active, and help you fight stress.Healthy eating can prevent most cases of heart disease and diabetes and help ward off high blood pressure, osteoporosis, and some forms of cancer.
Eating smart: The first step towards healthy eating
Healthy eating begins with learning how to “eat smart”. -- It's not just what you eat, but how you eat.
Take time to chew your food: Digestion begins in the mouth. Chewing breaks the food into smaller particles and mixes the food with saliva that contains digestive enzymes. Thorough digestion is key to the absorption of nutrients and to good health! Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
Avoid stress while eating. When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals. If you feel stressed or upset, stop eating and relax before continuing with your meal.
Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
Listen to your body: Stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eating slowly can help you get a more accurate read on this, as well. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
Eat early, eat often: Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating six small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
Healthy Eating Tips: The Basics
You don’t need a degree in nutrition to ensure that you get a well-balanced diet that provides the daily nutrients you need – simply focus on six basic food groups:
Whole Grains: Whole grains include whole wheat, brown rice, oatmeal, whole grain barley and millet. Avoid food with refined grains including many breads, pastas, and breakfast cereals.
Vegetables: Go for the brights: the deeper the color, the greater the concentration of vitamins, minerals and antioxidants. Dark green and orange vegetables, from broccoli, kale and mustard greens to butternut squash and sweet potatoes, are several excellent choices.
Fruits: Enjoy fruits in a number of ways: fresh, canned, frozen, dried, whole, cut-up, or pureed. Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water
Milk and other dairy: Choose low-fat dairy products. It is important to choose dairy products that DO NOT contain rBST (bovine growth hormone). Organic dairy is best. If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as hard cheeses and yogurt.
Protein: Vary your healthy eating protein choices with a variety of fish, poultry, eggs, beans, peas, nuts and seeds. Minimize red meats containing high levels of saturated fat.
Oils: We’ve been taught to fear fats and oils, but fresh, high quality fats from olive oil, avocado, raw nuts & seeds, coconut and fish actually provide excellent (and necessary) sources of healthy fatty acids in your diet.
Wednesday, March 5, 2008
Green Magic A Powder Food Concentrate
Hailed as a GREEN SUPERFOOD by those desiring high quality nutrition with NO cholesterol. Less than 12 calories per serving.This revolutionary scientifically-blended body fuel contains seventeen nutrient-dense foods that are rich in Natural Enzymes, Minerals, Amino Acids, Vitamins, and Antioxidants. Mix with your favorite juice or power shake.
More detail information about Green Magic: http://www.dreddy-clinic.com/details.php?product_id=110
Tuesday, March 4, 2008
The Nutritional Rules for the Road III
22. Minimize risky foods. These include:
- fatty meats
- salty foods
- sugar-laden desserts, chocolates and sweets
- pickled foods, especially those produced with white, distilled vinegar
- salt-cured meats and foods
- smoked meats, cheeses and other foods
- nitrite-cured meat products and other foods
burned or well-done foods, including and especially those cooked on a barbecue
23. Daily intake of fluids should include at least 6 to 8, 8 ounce glasses of water. The diet in this book is high in natural fiber, which absorbs, like a sponge, many times its own weight in fluids. Without adequate fluid intake, you can become severely constipated, as well as experience flatulence (gas) and bloating.
Water is required for every major function of the body, including carrying nutrients to where they are needed, as well as carrying wastes and toxins out of the body. Water is also necessary for proper functioning of the digestive juices and the digestive tract, so it may assist in prevention of indigestion.
If you are ill, it is advisable to increase your fluid intake, to prevent dehydration which can result from diarrhea, vomiting, high fevers or hyperventilation.
24. Regular daily exercise is essential for maintenance of an efficient, fully functioning and energized body. However, gentle exercise, done consistently, is the key to long term benefits. This includes natural forms of exercise, such as walking, swimming, climbing stairs (versus taking the elevator or escalator), bicycling, dancing, yoga and sexual activities.
Love your body with exercise. Gentle exercise is nurturing and soulfully nourishing. Punishing forms of exercise are breaking down tissue which then has to be rebuilt! If you are ill, you do not have the extra stores for any additional rebuilding, over and above the extra demanded for basic maintenance!
25. Respect and Love this wonderful machine: Your Body! Listen to it! Be alert to any signals of dis-ease, indicating that something is not working right in the body. These can include pain in a part or parts of the body, indigestion, heartburn, constipation, diarrhea, flatulence, vomiting, fatigue, anxiety, irregular hair or nail growth, excessive fluid retention, or bloating, just to mention a few.
So to sum up what you have just read:
Select the highest quality, most natural, organic, whole foods you can get.
Minimize the amount and type of food preparation used, with 50% of your food being eaten in a raw state, especially vegetables and fruits.
Add a good measure of natural, gentle exercise, about 20 - 30 minutes daily.
Drink at least 6 - 8 glasses of water daily, as well as your other beverages.
Incorporate a specific time daily (at least 15 minutes) for deep breathing practices, and rest and relaxation.
Work on developing and maintaining a healthy, optimistic, loving attitude, towards yourself, as well as others and the world around you.
In time you will move through your life with Ease, Confidence, Peace of Mind and Health.
Monday, March 3, 2008
The Nutritional Rules for the Road Part II
© Marilyn Joyce R.D.
In other words, check the label for the words hydrogenated, or partially hydrogenated, or palm oil, or coconut oil, or any other oil which is listed as hydrogenated. Leave it on the shelf or in the case. These do not spell good health!
14. Reduce or eliminate your consumption of meats, especially red meats (ie. beef, pork, lamb). These meats are high in marbled saturated fats. Apart from the health risks associated with high fat intake, as indicated throughout the research, the fat of the animal is also where the toxic byproducts of metabolism, and the hormonal injections for faster growth, are stored.
15.Choose fish or the leaner cuts of poultry, ie. the chicken or turkey breast with the skin removed, in place of red meats. If using ground turkey meat, select the skinless boneless breast of the turkey and ask the butcher to grind it for you.
16.Game meat provides a very lean and tasty alternative to our higher fat domestic protein sources. These include rabbit, hare, muskrat, deer, moose, caribou, bear, wild goose, grouse, pheasant, turtle, frog legs, rattlesnake and eels, just to mention a few.
17. Limit your intake of animal meats to a maximum of 3 to 5 servings per week, with the focus on the leaner varieties, especially fish. Fish is generally high in a type of oil, commonly referred to as omega-3 fish oil, which appears to be beneficial in the reduction of the incidence of heart disease and various cancers.
18. Select the plain, unflavored, nonfat and lowfat versions of dairy products, such as milk, cottage cheese, ricotta cheese, buttermilk and yogurt. Look for the lower fat varieties, now available, of firm cheeses. Or better still, try some of the new soy cheeses in the dairy section of the grocery store or health food store.
19. Increase your consumption of legumes as a high fiber, low fat, high calcium and iron source, of protein. Included are soybeans and soybean products, such as tempeh, tofu, miso, and soymilk. Other varieties of legumes: chickpeas (garbanzo beans), pinto beans, white and red kidney beans, Roman beans, split peas, lentils, black-eyed peas, etc.
20. Include at least 2 cups of plain, nonfat yogurt, kefir, or acidophilus milk daily for their immune-enhancing properties. Select only those brands which list the specific cultures, and list them as Live Cultures.
21. Reduce or eliminate the intake of potential toxins.
Tobacco has been associated with illnesses and diseases too numerous to list here.
Alcohol can lead to illnesses of the liver, kidneys, bladder and overall elimination systems of the body.
Pesticides on our fresh produce may have hazardous effects on our overall health and immune systems. It is advisable to wash all produce upon purchase, even if it is organically grown. Add 1/2 cup of white vinegar to a basin of clean purified water, and soak produce, other than berries and leafy greens, for several minutes, and then rinse thoroughly in two sinks of clear water. Let dry on towels and then refrigerate.
Additives and preservatives added to our food sources may prove over time to have deleterious effects on our immune systems and general well-being. With the increasing consumption of packaged, processed preserved foods we are also seeing a parallel in increasing numbers of allergy sufferers, and general lethargy and restlessness among our children and adolescents. Is there a connection? Why take the risk?
In other words, check the label for the words hydrogenated, or partially hydrogenated, or palm oil, or coconut oil, or any other oil which is listed as hydrogenated. Leave it on the shelf or in the case. These do not spell good health!
14. Reduce or eliminate your consumption of meats, especially red meats (ie. beef, pork, lamb). These meats are high in marbled saturated fats. Apart from the health risks associated with high fat intake, as indicated throughout the research, the fat of the animal is also where the toxic byproducts of metabolism, and the hormonal injections for faster growth, are stored.
15.Choose fish or the leaner cuts of poultry, ie. the chicken or turkey breast with the skin removed, in place of red meats. If using ground turkey meat, select the skinless boneless breast of the turkey and ask the butcher to grind it for you.
16.Game meat provides a very lean and tasty alternative to our higher fat domestic protein sources. These include rabbit, hare, muskrat, deer, moose, caribou, bear, wild goose, grouse, pheasant, turtle, frog legs, rattlesnake and eels, just to mention a few.
17. Limit your intake of animal meats to a maximum of 3 to 5 servings per week, with the focus on the leaner varieties, especially fish. Fish is generally high in a type of oil, commonly referred to as omega-3 fish oil, which appears to be beneficial in the reduction of the incidence of heart disease and various cancers.
18. Select the plain, unflavored, nonfat and lowfat versions of dairy products, such as milk, cottage cheese, ricotta cheese, buttermilk and yogurt. Look for the lower fat varieties, now available, of firm cheeses. Or better still, try some of the new soy cheeses in the dairy section of the grocery store or health food store.
19. Increase your consumption of legumes as a high fiber, low fat, high calcium and iron source, of protein. Included are soybeans and soybean products, such as tempeh, tofu, miso, and soymilk. Other varieties of legumes: chickpeas (garbanzo beans), pinto beans, white and red kidney beans, Roman beans, split peas, lentils, black-eyed peas, etc.
20. Include at least 2 cups of plain, nonfat yogurt, kefir, or acidophilus milk daily for their immune-enhancing properties. Select only those brands which list the specific cultures, and list them as Live Cultures.
21. Reduce or eliminate the intake of potential toxins.
Tobacco has been associated with illnesses and diseases too numerous to list here.
Alcohol can lead to illnesses of the liver, kidneys, bladder and overall elimination systems of the body.
Pesticides on our fresh produce may have hazardous effects on our overall health and immune systems. It is advisable to wash all produce upon purchase, even if it is organically grown. Add 1/2 cup of white vinegar to a basin of clean purified water, and soak produce, other than berries and leafy greens, for several minutes, and then rinse thoroughly in two sinks of clear water. Let dry on towels and then refrigerate.
Additives and preservatives added to our food sources may prove over time to have deleterious effects on our immune systems and general well-being. With the increasing consumption of packaged, processed preserved foods we are also seeing a parallel in increasing numbers of allergy sufferers, and general lethargy and restlessness among our children and adolescents. Is there a connection? Why take the risk?
Sunday, March 2, 2008
The Nutritional Rules for the Road Part I
© Marilyn Joyce R.D.
It's actually pretty simple. If you want to be healthy and alive, you have to get foods with a life of their own into your body. So the following rules for the journey towards health and a vibrant life are very logical. We will begin on a positive note, with a list of only the DO's.
1. Select the freshest foods you can find! As food sits for long periods of time it becomes:
stale with poor flavor, texture and appearance,
rancid if it contains oils (grains, nuts, seeds),
depleted of nutrients which are destroyed by exposure to oxygen in the air.
2. Focus on fresh vegetables and fruits, and raw untoasted, unroasted grains and cereals.
3. Look for reliable sources, either within your area, or by mail order, for organic produce and grains, and use these as much as possible in your daily menus. Seek out the local or closest farmers' market and shop there for produce.
4. Use the simplest, shortest cooking methods possible when preparing your food in order to insure optimum retention of nutrients. In other words, steam vegetables only to the point of el dente, grill fish and chicken until just done, steam rice or grains until tender and then remove from heat immediately. Gently simmer on low heat versus rapidly boiling on a high heat.
5. Aim to eat at least 50% of your vegetables and fruits in their raw form. This preserves the vitamins, minerals and active enzymes, which may be destroyed by heat and water during the cooking process. Your body requires a full profile of all of these nutrients, which work together, when in proper balance, to create the potential for every metabolic function within the body to take place.
6. Eat the skins of your produce items (fruits and vegetables) whenever possible. Many of the essential nutrients are right under the skin.
7. Choose whole vegetables and fruits over their juices. The fiber which is discarded in the production of the juice is very high in vitamins, minerals and phytochemicals (plant chemicals), all of which are essential in the prevention of disease and illness. The juice contains only a portion of what is available in the whole food!
8. Season foods with natural condiments, such as fresh herbs, fresh garlic, onions, lemon or lime juice, peppers, organic and ethnic vinegars, vegetable flakes and powders, and spices.
9. Include a wide variety of foods in your diet. This insures a better balance of essential nutrients. What one food lacks, another contains!
10. Reduce your intake of fats, especially saturated fats. These include fats from dairy products and most animal protein sources, other than fish and seafood.
11. Use methods of cooking which do not require the addition of fats, or substitute the fats with vegetable broth, water, or fresh lemon juice.
12. Include small amounts of fats in your diet which are from plant oil sources, focusing on pure virgin olive oil, canola oil and sesame oil. Use them uncooked, in dressings, for salads and steamed vegetables.
13. Steer clear of any fats which are of a trans-fatty acid nature, or which incorporate hydrogenation in the processing. These include:
the wide array of margarines
salad dressings
mayonnaise
most commercial nut butters (eg. peanut butter)
roasted nuts and seeds
packaged and frozen baked goods, cookies, crackers
snack foods and snack bars
canned, packaged and frozen entree items
powdered, canned, refrigerated or frozen coffee whiteners
powdered flavored coffee mixes
non-diary creams and dessert toppings
It's actually pretty simple. If you want to be healthy and alive, you have to get foods with a life of their own into your body. So the following rules for the journey towards health and a vibrant life are very logical. We will begin on a positive note, with a list of only the DO's.
1. Select the freshest foods you can find! As food sits for long periods of time it becomes:
stale with poor flavor, texture and appearance,
rancid if it contains oils (grains, nuts, seeds),
depleted of nutrients which are destroyed by exposure to oxygen in the air.
2. Focus on fresh vegetables and fruits, and raw untoasted, unroasted grains and cereals.
3. Look for reliable sources, either within your area, or by mail order, for organic produce and grains, and use these as much as possible in your daily menus. Seek out the local or closest farmers' market and shop there for produce.
4. Use the simplest, shortest cooking methods possible when preparing your food in order to insure optimum retention of nutrients. In other words, steam vegetables only to the point of el dente, grill fish and chicken until just done, steam rice or grains until tender and then remove from heat immediately. Gently simmer on low heat versus rapidly boiling on a high heat.
5. Aim to eat at least 50% of your vegetables and fruits in their raw form. This preserves the vitamins, minerals and active enzymes, which may be destroyed by heat and water during the cooking process. Your body requires a full profile of all of these nutrients, which work together, when in proper balance, to create the potential for every metabolic function within the body to take place.
6. Eat the skins of your produce items (fruits and vegetables) whenever possible. Many of the essential nutrients are right under the skin.
7. Choose whole vegetables and fruits over their juices. The fiber which is discarded in the production of the juice is very high in vitamins, minerals and phytochemicals (plant chemicals), all of which are essential in the prevention of disease and illness. The juice contains only a portion of what is available in the whole food!
8. Season foods with natural condiments, such as fresh herbs, fresh garlic, onions, lemon or lime juice, peppers, organic and ethnic vinegars, vegetable flakes and powders, and spices.
9. Include a wide variety of foods in your diet. This insures a better balance of essential nutrients. What one food lacks, another contains!
10. Reduce your intake of fats, especially saturated fats. These include fats from dairy products and most animal protein sources, other than fish and seafood.
11. Use methods of cooking which do not require the addition of fats, or substitute the fats with vegetable broth, water, or fresh lemon juice.
12. Include small amounts of fats in your diet which are from plant oil sources, focusing on pure virgin olive oil, canola oil and sesame oil. Use them uncooked, in dressings, for salads and steamed vegetables.
13. Steer clear of any fats which are of a trans-fatty acid nature, or which incorporate hydrogenation in the processing. These include:
the wide array of margarines
salad dressings
mayonnaise
most commercial nut butters (eg. peanut butter)
roasted nuts and seeds
packaged and frozen baked goods, cookies, crackers
snack foods and snack bars
canned, packaged and frozen entree items
powdered, canned, refrigerated or frozen coffee whiteners
powdered flavored coffee mixes
non-diary creams and dessert toppings
Friday, February 29, 2008
New Clinical Study Further Proof: Walnuts Protective for People with Type 2 Diabetes
Published on Wednesday, July 06, 2005
by Healthy News Service
(SACRAMENTO, Calif.) July 6, 2005 – A new study done in Australia shows that eating a handful of walnuts every day can help patients with type 2 diabetes achieve recommended intakes for polyunsaturated fatty acids (such as omega-3s), critical to protecting the heart.
Findings of this study are published in the July 2005 issue of the Journal of the American Dietetic Association (JADA), under the title, “Structured Dietary Advice Incorporating Walnuts Achieves Optimal Fat and Energy Balance in Patients with Type 2 Diabetes Mellitus”
Commenting on this study, Marion J. Franz, MS, RD, LD, CDE, former director of nutrition and health professional education at the International Diabetes Center, says, “It is important and challenging, for people with type 2 diabetes to eat the right types and balance of fats. The fact that achieving nutrition goals became easier by including walnuts is helpful and useful news for persons with diabetes, and the clinicians and diabetes educators who provide nutrition counsel.”
According to the American Diabetes Association:
More than 65% of people with diabetes die from heart disease or stroke. There are 18.2 million people in the United States, or 6.3% of the population, who have diabetes. While an estimated 13 million have been diagnosed, unfortunately, 5.2 million people (or nearly one-third) are unaware that they have the disease. Most Americans who are diagnosed with diabetes have type 2 diabetes.
The World Health Organization reports that at least 171 million people worldwide have diabetes and this figure is likely to more than double by 2030 to reach 366 million.
University of Wollongong Press Release:
Benefits of walnuts trumpeted again
Eating walnuts as part of one’s overall diet has been trumpeted again for people developing Type 2 Diabetes Mellitus – this time with a study published in the July issue of the Journal of the American Dietetic Association.
The study follows another report published late last year in the international journal, Diabetes Care, which highlighted the importance of eating a handful of walnuts a day. Walnuts are rich in polyunsaturated fats, Omega oils and vitamins.
PhD student, Ms Lynda Gillen, from the Smart Foods Centre at the University of Wollongong, was the lead author of the latest research paper in the Journal of the American Dietetic Association (JADA). The paper is on line at www.eatright.org (then click on the link to ADA Journal) and is titled “Structured Dietary Advice Incorporating Walnuts Achieves Optimal Fat and Energy Balance in Patients with Type 2 Diabetes Mellitus”. Her paper concluded that clinicians and dietitians should be advising people to include walnuts as part of their total diet.
“This will help achieve optimal fat intake proportions without adverse effects on total fat or energy intakes in patients with Type 2 Diabetes Mellitus,” Ms Gillen said.
Ms Gillen said the intake of 30 grams of walnuts a day in conjunction with 350g of oily fish a week enabled achievement of recommendations on the type of fat in an energy-controlled diet for the management of diabetes.
“In this way, individuals consuming walnuts were more likely to achieve a beneficial fat profile than those consuming a larger quantity of oily fish (500g/wk) or those following standard ‘low fat’ advice,” she said.
The walnut group used in the study achieved targeted fat proportions earlier (at three months) than the other two dietary intervention groups and maintained them for longer (at six months). It was clear that the combination of walnuts and oily fish were more effective and more sustainable than a larger intake of fish alone,” Ms Gillen said.
She said that after six months, those in the walnut group were consuming almost half their dietary fat intake from polyunsaturated fat-rich foods, with walnuts providing almost one third of total fat intake and one half omega-3 polyunsaturated fat intake. However, in contrast, the low fat advice group continued to consume foods rich in saturated fat as the main sources of fat in the diet.
“Achievement of energy balance despite increased intakes of high fat foods is an important finding in terms of weight management in diabetes,” Ms Gillen said.
The Director of the National Centre of Excellence in Functional Foods, University of Wollongong, Professor Linda Tapsell said this was an excellent study from Ms Gillen’s PhD thesis that demonstrates the dietetics behind clinical trials on the effects of individual foods. “It is one thing to talk about the clinical results, but it is useful for practitioners and consumers to understand how to get there with particular eating patterns,” Professor Tapsell said. Professor Tapsell was co-author of the paper along with Postdoctoral Fellows Alice Owen and Marijka Batterham and PhD student Craig Patch.
by Healthy News Service
(SACRAMENTO, Calif.) July 6, 2005 – A new study done in Australia shows that eating a handful of walnuts every day can help patients with type 2 diabetes achieve recommended intakes for polyunsaturated fatty acids (such as omega-3s), critical to protecting the heart.
Findings of this study are published in the July 2005 issue of the Journal of the American Dietetic Association (JADA), under the title, “Structured Dietary Advice Incorporating Walnuts Achieves Optimal Fat and Energy Balance in Patients with Type 2 Diabetes Mellitus”
Commenting on this study, Marion J. Franz, MS, RD, LD, CDE, former director of nutrition and health professional education at the International Diabetes Center, says, “It is important and challenging, for people with type 2 diabetes to eat the right types and balance of fats. The fact that achieving nutrition goals became easier by including walnuts is helpful and useful news for persons with diabetes, and the clinicians and diabetes educators who provide nutrition counsel.”
According to the American Diabetes Association:
More than 65% of people with diabetes die from heart disease or stroke. There are 18.2 million people in the United States, or 6.3% of the population, who have diabetes. While an estimated 13 million have been diagnosed, unfortunately, 5.2 million people (or nearly one-third) are unaware that they have the disease. Most Americans who are diagnosed with diabetes have type 2 diabetes.
The World Health Organization reports that at least 171 million people worldwide have diabetes and this figure is likely to more than double by 2030 to reach 366 million.
University of Wollongong Press Release:
Benefits of walnuts trumpeted again
Eating walnuts as part of one’s overall diet has been trumpeted again for people developing Type 2 Diabetes Mellitus – this time with a study published in the July issue of the Journal of the American Dietetic Association.
The study follows another report published late last year in the international journal, Diabetes Care, which highlighted the importance of eating a handful of walnuts a day. Walnuts are rich in polyunsaturated fats, Omega oils and vitamins.
PhD student, Ms Lynda Gillen, from the Smart Foods Centre at the University of Wollongong, was the lead author of the latest research paper in the Journal of the American Dietetic Association (JADA). The paper is on line at www.eatright.org (then click on the link to ADA Journal) and is titled “Structured Dietary Advice Incorporating Walnuts Achieves Optimal Fat and Energy Balance in Patients with Type 2 Diabetes Mellitus”. Her paper concluded that clinicians and dietitians should be advising people to include walnuts as part of their total diet.
“This will help achieve optimal fat intake proportions without adverse effects on total fat or energy intakes in patients with Type 2 Diabetes Mellitus,” Ms Gillen said.
Ms Gillen said the intake of 30 grams of walnuts a day in conjunction with 350g of oily fish a week enabled achievement of recommendations on the type of fat in an energy-controlled diet for the management of diabetes.
“In this way, individuals consuming walnuts were more likely to achieve a beneficial fat profile than those consuming a larger quantity of oily fish (500g/wk) or those following standard ‘low fat’ advice,” she said.
The walnut group used in the study achieved targeted fat proportions earlier (at three months) than the other two dietary intervention groups and maintained them for longer (at six months). It was clear that the combination of walnuts and oily fish were more effective and more sustainable than a larger intake of fish alone,” Ms Gillen said.
She said that after six months, those in the walnut group were consuming almost half their dietary fat intake from polyunsaturated fat-rich foods, with walnuts providing almost one third of total fat intake and one half omega-3 polyunsaturated fat intake. However, in contrast, the low fat advice group continued to consume foods rich in saturated fat as the main sources of fat in the diet.
“Achievement of energy balance despite increased intakes of high fat foods is an important finding in terms of weight management in diabetes,” Ms Gillen said.
The Director of the National Centre of Excellence in Functional Foods, University of Wollongong, Professor Linda Tapsell said this was an excellent study from Ms Gillen’s PhD thesis that demonstrates the dietetics behind clinical trials on the effects of individual foods. “It is one thing to talk about the clinical results, but it is useful for practitioners and consumers to understand how to get there with particular eating patterns,” Professor Tapsell said. Professor Tapsell was co-author of the paper along with Postdoctoral Fellows Alice Owen and Marijka Batterham and PhD student Craig Patch.
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