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MCDIDDLYD's Photo MCDIDDLYD Posts: 36,384
4/30/07 2:42 P

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Free Vitamin Guide

www.HealthCastle.com

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4/26/07 10:53 A

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FoodFit Plan

To read more:
http://www.foodfit.com/

About the Plan:
The FoodFit Diet Plan was designed with the highest standards and rigorously peer reviewed to ensure healthy weight loss. Developed as a joint venture between FoodFit and the Departments of Medicine and Nutrition at the University of California, Davis, led by Tissa Kappagoda, MD, PhD in consultation with Barbara Schneeman, PhD, the FoodFit Diet plan has been successfully used in the management of patients in the Preventive Cardiology Program at the University of California Medical Center, Sacramento, California for the past 10 years.

Five healthy principles are the foundation of the FoodFit Diet & Fitness Plan:

Portion control
Higher fiber
Lower fat
Minimal refined carbohydrates
Regular exercise
How the Plan Works

Based on your age, current weight and height, we will calculate your Body Mass Index to determine if you are at a healthy weight. If you are above a healthy weight, we will customize a weight loss plan for you that is 500 calories below what you would need to maintain your weight. Please note: If you are severely underweight or obese you should seek the advice of your doctor and follow the FoodFit Plan with medical supervision.

Designed to offer flexibility and allows you to make food choices that fit into your lifestyle, your customized meal plan is based on guidelines set forth by the National Academy of Sciences Institute of Medicine (NAS-IOM), and features delicious, healthy FoodFit original recipes, developed by our Executive Chef, Bonnie Moore. The recipes featured in your meal plan meet the following guidelines:

Carbohydates 45% - 65%
Simple Sugars Less than 25% of calories
Protein 10% - 35%
Fat 20% - 35%
Saturated Fat Less than 10% of calories
Cholesterol Minimize intake
Dietary Fiber 25 - 35 grams

In addition to your meal plan, FoodFit will make fitness recommendations, based on your current fitness level and using guidelines set forth by the American College of Sports Medicine.

In tandem with your customized program, your FoodFit Profile is a powerful tool that enables you to incorporate healthier habits into your daily life. Rigorously peer reviewed by the American Society for Clinical Nutrition, the FoodFit Profile enables you to monitor your eating and exercise habits in 10 key areas: dairy, exercise, fat, fruits, grains, protein, sodium, sugar, vegetables and weight.

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4/26/07 10:51 A

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Diet Reviews and Information
Diet Reviews A-Z

To read more:
http://www.chasefreedom.com/

Articles about Weight Loss:
"Where Diets Go Wrong." Describes the reality of dieting.
"Sensible Diet Tips." Describes common sense strategies to lose weight and keep it off.
"What are drugs used to treat excess weight?" A comprehensive article about diet pills and drugs.
"Weight Loss Warning" Describes a physicians investigative shopping experience at health food stores and the purchase of herbal diet supplements.
"The Skinny on Herbs." Describes the truth about herbs for weight loss.

"Are Herbs Good Medicine?" Mainstream medicine asks.
"Group Petitions for Ephedra Supplement Ban." Describes a movement to ban the popular herbal weight loss supplement.
"Fueling Up on Water." Describes the health benefits of water consumption.
"Walking and Weight Loss." Describes the benefits of walking and exercise on long-term weight loss.
"The Positive Weight Loss Approach." Describes necessity of maintaining a positive attitude during dieting.
"Exercise Melts Body Fat." Describes the need for exercise on a balanced diet.
"Top 10 Tips on What Works and Why." Describes the Diet Channel's list of recommendation.
"Diet Pills." The bottom line.
"Choosing a Safe and Successful Weight Loss Program". Describes the attributes to look for.
"Eat for Life." Describes a healthy diet for a long, healthy life.
Multi-level marketing in the weight loss industry. Describes how mlm companies market weight loss, diet and health products.
"Nutritional Quackery." Describes false and misleading claims of supplement and nutrition companies.
"FTC Files Second Civil Contempt Action." Regarding false claims by the diet pill company Enforma.
Atkins Diet. Medical community weighs in.
"Weight Loss Center Settles Charges." LA Weight Loss.
"Weight Loss: The truth about an industry". Describes the reality of the diet industry.
Online Weight Loss. Describes the variety of internet diets.
FTC Settlement for unsubstanciated claims. Marketers of "Peel Away the Pounds" Patch Settle.
Diet patches: Do they Work?
Weight Loss Surgery. A good or bad option?
Weight Watchers versus eDiets. A detailed comparison of our highest reviewed diets.
Calorie Density Diets: Effective or just another complicated diet scam?
Blood Type Diets: The Real Truth. Commentary regarding the hot weight loss craze.
What is the Cabbage Soup Diet? Information regarding the 7-day fad diet.
Corporate Diet Plans. Information regarding company-directed online weight loss plans.
Pilates. What is it? Along with commentary.
"Bikram" Yoga. What is it and is good for losing weight.
Master Cleanse/ Lemonade Diet. Information regarding Robin Quiver's lost 70 pounds.

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4/26/07 10:49 A

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Food Guide Pyramid

To read more:
http://www.healthgoods.com/education/Nut
rition_Information/Nutrition_Short_Cou
rse/food_guide_pyramid.htm

The dietary guidelines suggested by the U.S. Department of Agriculture
and the U.S. Department of Health and Human Services includes:

Eat a variety of foods
Maintain a healthy bodyweight (bodyfat level)
Choose a diet low in fat, saturated fat and cholesterol Choose a diet with plenty of vegetables, fruits and grain products Use salt and sugars only in moderation Drink alcoholic beverages only in moderation

The Food Guide Pyramid encourages you to eat a variety of foods. Eat foods from the five major food groups to meet your nutritional needs. The eating of foods from the five major food groups with the recommended servings every day will help provide a balanced diet. You may need to adjust the amount of servings depending on your activity level. Always enjoy foods in moderation to control your intake of calories, saturated fat, cholesterol, salt, sugars and alcoholic beverages.

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4/25/07 3:53 A

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Sheila, thank you for the info. emoticon Bunny

Bunny

Jer 29:11 For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future. Jer. 29:12 Then you will call upon me and come and pray to me, and I will listen to you. Jer. 29:13 You will seek me and find me when you seek me with all your heart.

The Lord is with us at all times. Praise Him.


 
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4/24/07 10:57 P

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Sheila lots of very good info. Blessings, Diana

Baby steps, one at a time, and you will achieve your goals. Never, Never give up.


 
MCDIDDLYD's Photo MCDIDDLYD Posts: 36,384
4/24/07 4:53 P

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Calcium

To read more:
http://www.hsph.harvard.edu/nutritionsou
rce/calcium.html

Calcium and Milk: Nutrition Source, Harvard School of Public Health
... information on fiber, fats, calcium, carbohydrates, eggs, nutritional pyramids, ... milk faction believes that increased calcium intake - particularly in the form ...www.hsph.harvard.edu/nutritionsource/ca
lcium.html


What's Best For Your Bones?
Those advertisements pushing milk as the answer to strong bones are almost inescapable. But does "got milk" really translate into "got strong bones?"

The pro-milk faction believes that increased calcium intake - particularly in the form of the currently recommended three glasses of milk per day - will help prevent osteoporosis, the weakening of bones. Each year, osteoporosis leads to more than 1.5 million fractures, including 300,000 broken hips.

On the other side are those who believe that consuming a lot of milk and other dairy products will have little effect on the rate of fractures but may contribute to problems such as heart disease or prostate cancer.

Which view is right? The final answers aren't in. But here is a summary of what's currently known about calcium and its effects on the body.

What is calcium?
Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and the regulation of the heart's rhythm. Ninety-nine percent of the calcium in the human body is stored in the bones and teeth. The remaining 1 percent is found in the blood and other tissues.

Where do we get calcium?
The body gets the calcium it needs in two ways. One is by eating foods that contain calcium. good sources include dairy products, which have the highest concentration per serving of highly absorbable calcium, and dark leafy greens or dried beans, which have varying amounts of absorbable calcium.
The other way the body gets calcium is by pulling it from bones. This happens when blood levels of calcium drop too low, usually when it's been a while since having eaten a meal containing calcium. Ideally, the calcium that is "borrowed" from the bones will be replaced at a later point. But, this doesn't always happen. Most important, this payback can't be accomplished simply by eating more calcium.
Growing healthy bones

Bone is living tissue that is always in flux. Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodeling. Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone.

In healthy individuals who get enough calcium and physical activity, bone production exceeds bone destruction up to about age 30. After that, destruction typically exceeds production.

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4/24/07 4:52 P

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Fiber
AHA Recommendation

To read more:
www.americanheart.org/presenter.jhtml?id
entifier=4574

The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Fiber is important for the health of the digestive system and for lowering cholesterol. Foods containing fiber are good sources of other essential nutrients. Depending on how they're prepared, these foods are typically also low in fat, saturated fat and cholesterol. Fruits, vegetables, whole-grain and fortified foods, beans and legumes are good sources of both soluble and insoluble dietary fiber.

Dietary fiber intake among adults in the United States averages about 15 grams. Some organizations recommend that dietary fiber intake should be 25–30 grams a day.

What is dietary fiber?
Dietary fiber is the term for several materials that make up the parts of plants your body can't digest. Fiber is classified as soluble or insoluble.
When eaten regularly as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol. Oats have the highest proportion of soluble fiber of any grain. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Insoluble fiber doesn't seem to help lower blood cholesterol. However, it's an important aid in normal bowel function. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Many commercial oat bran and wheat bran products (muffins, chips, waffles) contain very little bran. They also may be high in sodium, total fat and saturated fat. Read labels carefully.

Related AHA publications:
An Eating Plan for Healthy Americans
Easy Food Tips for Heart-Healthy Eating (also in Spanish)
Reading Food Labels: A Handbook for People With Diabetes, order from American Diabetes Association (1-800-232-3472)
Tips for Eating Out
AHA Diet and Lifestyle Recommendations
Related AHA scientific statements:
Diet/Nutrition
Weight Management

See also:
Breads, Cereals, Pasta and Starchy Vegetables
Carbohydrates and Sugars
Cholesterol, Fiber and Oat Bran
Fiber and Children's Diets
Step I , Step II and TLC Diets
Vegetables and Fruits
Vegetarian Diets
Sodium Guidelines Set by the FDA
AHA Recommendation

The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Fiber is important for the health of the digestive system and for lowering cholesterol. Foods containing fiber are good sources of other essential nutrients. Depending on how they're prepared, these foods are typically also low in fat, saturated fat and cholesterol. Fruits, vegetables, whole-grain and fortified foods, beans and legumes are good sources of both soluble and insoluble dietary fiber.
Dietary fiber intake among adults in the United States averages about 15 grams. Some organizations recommend that dietary fiber intake should be 25–30 grams a day.

What is dietary fiber?
Dietary fiber is the term for several materials that make up the parts of plants your body can't digest. Fiber is classified as soluble or insoluble.
When eaten regularly as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol. Oats have the highest proportion of soluble fiber of any grain. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
Insoluble fiber doesn't seem to help lower blood cholesterol. However, it's an important aid in normal bowel function. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Many commercial oat bran and wheat bran products (muffins, chips, waffles) contain very little bran. They also may be high in sodium, total fat and saturated fat. Read labels carefully.

Related AHA publications:
An Eating Plan for Healthy Americans
Easy Food Tips for Heart-Healthy Eating (also in Spanish)
Reading Food Labels: A Handbook for People With Diabetes, order from American Diabetes Association (1-800-232-3472)
Tips for Eating Out
AHA Diet and Lifestyle Recommendations
Related AHA scientific statements:
Diet/Nutrition
Weight Management

See also:
Breads, Cereals, Pasta and Starchy Vegetables
Carbohydrates and Sugars
Cholesterol, Fiber and Oat Bran
Fiber and Children's Diets
Step I , Step II and TLC Diets
Vegetables and Fruits
Vegetarian Diets
Sodium Guidelines Set by the FDA

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4/24/07 4:50 P

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HDL Cholesterol

To read more:
www.medterms.com/script/main/art.asp?art
iclekey=3662

HDL Cholesterol: Lipoproteins, which are combinations of lipids (fats) and proteins, are the form in which lipids are transported in the blood. The high-density lipoproteins transport cholesterol from the tissues of the body to the liver so it can be gotten rid of (in the bile). HDL cholesterol is therefore considered the "good" cholesterol. The higher the HDL cholesterol level, the lower the risk of coronary artery disease.

Even small increases in HDL cholesterol reduce the frequency of heart attacks. For each 1 mg/dl increase in HDL cholesterol there is a 2 to 4% reduction in the risk of coronary heart disease. Although there are no formal guidelines, proposed treatment goals for patients with low HDL cholesterol are to increase HDL cholesterol to above 35 mg/dl in men and 45 mg/dl in women with a family history of coronary heart disease; and to increase HDL cholesterol to approach 45 mg/dl in men and 55 mg/dl in women with known coronary heart disease.

The first step in increasing HDL cholesterol levels is life style modification. Regular aerobic exercise, loss of excess weight (fat), and cessation of cigarette smoking cigarettes will increase HDL cholesterol levels. Moderate alcohol consumption (such as one drink a day) also raises HDL cholesterol When life style modifications are insufficient, medications are used. Medications that are effective in increasing HDL cholesterol include nicotinic acid (niacin), gemfibrozil (Lopid), estrogen, and to a lesser extent, the statin drugs.

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4/24/07 4:49 P

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LDL Cholesterol

To read more:
www.medicinenet.com/cholesterol/article.
htm

To read more:
www.americanheart.org/presenter.jhtml?id
entifier=4488

LDL Cholesterol is called "bad" cholesterol, because elevated levels of LDL cholesterol are associated with an increased risk of coronary heart disease. LDL lipoprotein deposits cholesterol on the artery walls, causing the formation of a hard, thick substance called cholesterol plaque. Over time, cholesterol plaque causes thickening of the artery walls and narrowing of the arteries, a process called atherosclerosis.

What is cholesterol?
Cholesterol is a fatty substance (a lipid) that is an important part of the outer lining (membrane) of cells in the body of animals. Cholesterol is also found in the blood circulation of humans. The cholesterol in a person's blood originates from two major sources; dietary intake and liver production. Dietary cholesterol comes mainly from meat, poultry, fish, and dairy products. Organ meats, such as liver, are especially high in cholesterol content, while foods of plant origin contain no cholesterol. After a meal, cholesterol is absorbed by the intestines into the blood circulation and is then packaged inside a protein coat. This cholesterol-protein coat complex is called a chylomicron.

The liver is capable of removing cholesterol from the blood circulation as well as manufacturing cholesterol and secreting cholesterol into the blood circulation. After a meal, the liver removes chylomicrons from the blood circulation. In between meals, the liver manufactures and secretes cholesterol back into the blood circulation.
What determines the level of LDL cholesterol in the blood?
The liver not only manufactures and secretes LDL cholesterol into the blood; it also removes LDL cholesterol from the blood. A high number of active LDL receptors on the liver surfaces is associated with the rapid removal of LDL cholesterol from the blood and low blood LDL cholesterol levels. A deficiency of LDL receptors is associated with high LDL cholesterol blood levels.

Both heredity and diet have a significant influence on a person’s LDL, HDL and total cholesterol levels. For example, familial hypercholesterolemia (FH) is a common inherited disorder whose victims have a diminished number or nonexistent LDL receptors on the surface of liver cells. People with this disorder also tend to develop atherosclerosis and heart attacks during early adulthood.

Diets that are high in saturated fats and cholesterol raise the levels of LDL cholesterol in the blood. Fats are classified as saturated or unsaturated (according to their chemical structure). Saturated fats are derived primarily from meat and dairy products and can raise blood cholesterol levels. Some vegetable oils made from coconut, palm, and cocoa are also high in saturated fats.

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4/24/07 4:48 P

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Monounsaturted Fats

To read more:
www.gianteagle.com/healthnotes/Food_Guid
e/Monounsaturated_Fats.htm

Also Indexed As: Almond Oil, Avocado Oil, Canola Oil, Olive Oil, Peanut Oil
Suitable for a wide range of cooking temperatures, these fats—olive, canola, and peanut—are extremely popular.

What are polyunsaturated and monounsaturated fatty acids?
Polyunsaturated and monounsaturated fatty acids are two types of unsaturated fatty acids. Unsaturated fats have at least one unsaturated bond — that is, at least one place that hydrogen can be added to the molecule. They're often found in liquid oils of vegetable origin.

Polyunsaturated oils are liquid at room temperature and in the refrigerator. They easily combine with oxygen in the air to become rancid. Common sources of polyunsaturated fats are listed in the table below.

Monounsaturated oils are liquid at room temperature but start to solidify at refrigerator temperatures. See the table below for sources.

Polyunsaturated fats tend to help your body get rid of newly formed cholesterol. Thus, they keep the blood cholesterol level down and reduce cholesterol deposits in artery walls. Recent research has shown that monounsaturated fats may also help reduce blood cholesterol as long as the diet is very low in saturated fat.

Both types of unsaturated fats may help lower your blood cholesterol level when used in place of saturated fats in your diet. But you should be moderate in eating all types of fat, because fats contain more than twice the calories of either protein or carbohydrate.

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4/24/07 4:46 P

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Polyunsaturated Fat

To read more:
www.mayoclinic.com/health/fat/NU00262

Fat: A necessary nutrient

Your body needs fat to function properly. Besides being an energy source, fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals.

But too much fat can be harmful. Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. Obesity is a risk factor for several diseases, including diabetes, heart disease, cancer, gallstones, sleep apnea and osteoarthritis. And too much of certain types of fats — such as saturated fat or trans fat — can increase your blood cholesterol levels and your risk of coronary artery disease.

Tips for choosing the best types of fat:

Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, and select more foods made with unsaturated fats. Consider these tips when making your choices:

Saute with olive oil instead of butter.
Use olive oil instead of vegetable oil in salad dressings and marinades. Use canola oil when baking.
Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.
Snack on a small handful of nuts rather than potato chips or processed crackers. Or try peanut butter or other nut-butter spreads — nonhydrogenated — on celery, bananas, or rice or popcorn cakes.
Add slices of avocado, rather than cheese, to your sandwich.
Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week.

Monounsaturated and polyunsaturated fats have few adverse effects on blood cholesterol levels, but you still need to consume all fats in moderation. Eating large amounts of any fat adds excess calories. Fat contains 9 calories per gram, compared with 4 calories per gram for protein and carbohydrates. Also make sure that fatty foods don't replace more nutritious options, such as fruits, vegetables, legumes or whole grains.

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4/24/07 4:45 P

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Refined Sugar

Refined Sugar - The Sweetest poison of All...Why Sugar Is Toxic To The Body

To read more:
www.ghchealth.com/refined-sugar-the-swee
test-poison-of-all.html

In 1957, Dr. William Coda Martin tried to answer the question: When is a food a food and when is it a poison? His working definition of "poison" was: "Medically: Any substance applied to the body, ingested or developed within the body, which causes or may cause disease. Physically: Any substance which inhibits the activity of a catalyst which is a minor substance, chemical or enzyme that activates a reaction."1 The dictionary gives an even broader definition for "poison": "to exert a harmful influence on, or to pervert".

Dr. Martin classified refined sugar as a poison because it has been depleted of its life forces, vitamins and minerals. "What is left consists of pure, refined carbohydrates. The body cannot utilize this refined starch and carbohydrate unless the depleted proteins, vitamins and minerals are present. Nature supplies these elements in each plant in quantities sufficient to metabolize the carbohydrate in that particular plant. There is no excess for other added carbohydrates. Incomplete carbohydrate metabolism results in the formation of 'toxic metabolite' such as pyruvic acid and abnormal sugars containing five carbon atoms. Pyruvic acid accumulates in the brain and nervous system and the abnormal sugars in the red blood cells. These toxic metabolites interfere with the respiration of the cells. They cannot get sufficient oxygen to survive and function normally. In time, some of the cells die. This interferes with the function of a part of the body and is the beginning of degenerative disease."2

Refined sugar is lethal when ingested by humans because it provides only that which nutritionists describe as "empty" or "naked" calories. It lacks the natural minerals which are present in the sugar beet or cane.

In addition, sugar is worse than nothing because it drains and leaches the body of precious vitamins and minerals through the demand its digestion, detoxification and elimination makes upon one's entire system. So essential is balance to our bodies that we have many ways to provide against the sudden shock of a heavy intake of sugar. Minerals such as sodium (from salt), potassium and magnesium (from vegetables), and calcium (from the bones) are mobilized and used in chemical transmutation; neutral acids are produced which attempt to return the acid-alkaline balance factor of the blood to a more normal state.

Sugar taken every day produces a continuously overacid condition, and more and more minerals are required from deep in the body in the attempt to rectify the imbalance. Finally, in order to protect the blood, so much calcium is taken from the bones and teeth that decay and general weakening begin. Excess sugar eventually affects every organ in the body. Initially, it is stored in the liver in the form of glucose (glycogen). Since the liver's capacity is limited, a daily intake of refined sugar (above the required amount of natural sugar) soon makes the liver expand like a balloon. When the liver is filled to its maximum capacity, the excess glycogen is returned to the blood in the form of fatty acids. These are taken to every part of the body and stored in the most inactive areas: the belly, the buttocks, the breasts and the thighs.

When these comparatively harmless places are completely filled, fatty acids are then distributed among active organs, such as the heart and kidneys. These begin to slow down; finally their tissues degenerate and turn to fat. The whole body is affected by their reduced ability, and abnormal blood pressure is created. The parasympathetic nervous system is affected; and organs governed by it, such as the small brain, become inactive or paralyzed. (Normal brain function is rarely thought of as being as biologic as digestion.) The circulatory and lymphatic systems are invaded, and the quality of the red corpuscles starts to change. An overabundance of white cells occurs, and the creation of tissue becomes slower. Our body's tolerance and immunizing power becomes more limited, so we cannot respond properly to extreme attacks, whether they be cold, heat, mosquitoes or microbes.

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Sodium
AHA Recommendation

To read more:
www.americanheart.org/presenter.jhtml?id
entifier=4708

Healthy American adults should eat no more than 2,300 milligrams of sodium a day. This is about 1 teaspoon of sodium chloride (salt). To illustrate, the following are sources of sodium in the diet.

1/4 teaspoon salt = 575 mg sodium
1/2 teaspoon salt = 1,150 mg sodium
3/4 teaspoon salt = 1,725 mg sodium
1 teaspoon salt = 2,300 mg sodium
1 teaspoon baking soda = 1000 mg sodium
What are the common sources of sodium?
When you must reduce the amount of sodium (salt) you eat, be aware of both natural and added sodium content. Table salt is sodium chloride. It's 40 percent sodium by weight. When you buy prepared and packaged foods, read the labels. Watch for the words "soda" (referring to sodium bicarbonate, or baking soda) and "sodium" and the symbol "Na." These products contain sodium compounds.

Some drugs have high amounts of sodium. Carefully read the labels on all over-the-counter drugs. Look at the ingredient list and warning statement to see if the product has sodium. A statement of sodium content must be on labels of antacids that have 5 mg or more per dosage unit (tablet, teaspoon, etc.). Some companies are now producing low-sodium over-the-counter products. If in doubt, ask your doctor or pharmacist if the drug is OK for you.
Most spices naturally contain very small amounts of sodium.

How can I reduce the sodium in my diet?
Choose fresh, frozen or canned food items without added salts.
Select unsalted nuts or seeds, dried beans, peas and lentils.
Limit the amount of salty snacks you eat, like chips and pretzels.
Avoid adding salt and canned vegetables to homemade dishes.
Select unsalted, fat-free broths, bouillons or soups.
Select fat-free or low-fat milk, low-sodium, low-fat cheeses, as well as low-fat yogurt.
Specify what you want and how you want it prepared when dining out. Ask for your dish to be prepared without salt.

Use spices and herbs to enhance the taste of your food.
High Blood Pressure News

Related AHA publications:
Shaking Your Salt Habit... to lower blood pressure
Easy Food Tips for Heart-Healthy Eating (also in Spanish)
"How Can I Reduce High Blood Pressure?" in Answers By Heart kit (also in Spanish kit)
"How Do I Read Food Labels?", "Why Should I Limit Sodium?" and "How Can I Monitor My Weight and Blood Pressure?" in Answers By Heart kit

See also:
American Heart Association Consumer Publications
Dietary Guidelines for Healthy Children
High Blood Pressure
High Blood Pressure, Factors That Contribute To
High Blood Pressure, What Can Be Done
Risk Factors and Coronary Heart Disease
Sodium Guidelines Set by the FDA

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The Truth About Carbohydrates

To read more:
http://www.sparkpeople.com/resource/nutr
ition_articles.asp?id=590

The Truth About Carbohydrates
Not all Carbs are Created Equal
-- By Becky Hand, Licensed & Registered Dietitian

It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them.

The Truth about Carbohydrates
Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat.
All carbohydrates are not created equal.
There are basically three types of carbohydrates:

Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly.

Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.


Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested.

Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.


Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.
Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.


Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.
What You Should Know About Low-Carbohydrate Diets
Following an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance.

The Body’s Immediate Reaction to Very Low Carbohydrate Diets
When there is a severe deficit of carbohydrates, the body has several immediate reactions:

With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result.
Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.
The Long-Term Effects of Low Carbohydrate Diets
When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:

The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
Kidney stones are more likely to form on high protein, ketosis-producing diets.
Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.
The Million Dollar Question
How do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:

Fruits: 2-4 servings daily
Vegetables: 3-5 servings daily
Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
Legumes, beans and peas: 1-2 servings daily
Low-fat and non-fat dairy products: 3 servings daily
RULE 2: Limit the following to less than 2 servings daily:

Fruit Juice
Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
White rice
French fries
Fried vegetables
RULE 3: Eliminate the following from your diet or eat only on occasion:

Sugary desserts, cookies, cakes, pies, candies
Doughnuts and pastries
Chips, cola and carbonated beverages
Sugar, honey, syrup, jam, jelly, molasses
That’s it! A simple, effective carbohydrate-controlling plan that, when combined with your SparkDiet, allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!

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Unrefined Carbohydrates

Unrefined Carbohydrates Encourage Weight Loss
From Dr. Fuhrman's book Eat to Live:

To read more:
www.diseaseproof.com/archives/27397-prin
t.html

Our bodies need carbohydrates more than any other substance. Our muscle cells and brains are designed to run on carbohydrates. Carbohydrate-rich foods, when consumed in their natural state, are low in calories and high in fiber compared with fatty foods, processed foods, or animal products.

Fat contains about nine calories per gram, but protein and carbohydrates contain approximately four calories per gram. So when you eat high-carbohydrate foods, such as fresh fruits and beans, you eat more food and still keep your caloric intake relatively low. The high fiber content of (unrefined) carbohydrate-rich food is another crucial reason you will feel more satisfied and not crave more food when you make unrefined carbohydrates the main source of calories in your diet.

It is usually the small amount of added refined fat or oils that makes natural carbohydrates so fattening. For example, one cup of mashed potatoes is only 130 calories. Put just one tablespoon of butter on top and you have added another 100 calories.

Protein, fat, and carbohydrates are called macronutrients. Vitamins and minerals are referred to as micronutrients. All plant foods are a mixture of protein, fat, and carbohydrate (the macronutrients). Even a banana contains about 3.5 percent protein, almost the same as mother's milk. Fruit and starchy vegetables, such as sweet potatoes, corn, carrots, and butternut squash, are predominantly carbohydrate but also contain some fat and protein. Green vegetables are about half protein, a quarter carbohydrate, and a quarter fat. Legumes and beans are about half carbohydrate, a quarter protein, and a quarter fat.

One of the principles behind the health and weight-loss formula in this book is not to be overly concerned about the macronutrient balance; if you eat healthful foods, you will automatically get enough of all three macronutrients as long as you do not consume too many calories from white flour, sugar, and oil. So don't fear eating foods rich in carbohydrates and don't be afraid of eating fruit because it contains sugar. Even the plant foods that are high in carbohydrate contain sufficient fiber and nutrients and are low enough in calories to be considered nutritious. As long as they are unrefined, they should not be excluded from your diet. In fact, it is impossible to glean all the nutrients needed for optimal health if your diet does no contain lots of carbohydrate-rich food.

Fresh fruits, beans and legumes, whole grains, and root vegetables are all examples of foods whose calories come mainly from carbohydrate. It is the nutrient-per-calorie ratio of these foods that determines their food value. There is nothing wrong with carbohydrates; it is the empty-calorie, or refined, carbohydrates that are responsible for the bad reputation of carbs.

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Your Nutrition and Food Safety Resource

To read more:
http://www.ific.org/

A Global View: Consumer Attitudes to Nutrition Information on Food Labels
In collaboration with the Canadian Council of Food and Nutrition (CCFN), the IFIC Foundation particpated in a Webcast with key leaders from international food information organizations on how consumers interpret information on food product labels. The Webcast, "A Global View: Consumer Attitudes to Nutrition Information on Food Labels," was originally held on March 8, 2007.
If you weren’t able to participate in the original Webcast, you can still listen to the proceedings online, view the presentations, and hear the Q& A and comments and recommendations made by the four presenters. To access the Webcast go to http://w.on24.com/r.htm?e=36408&s=1&k=93CC
CF818E7C892EBE868B95E93A5D84 and log-in.
The Webcast will be available on-line until August, 2007.

Pregnant women need 300 calories more per day.
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Did you know that while low-calorie sweeteners are usually hundreds of times sweeter than sugar, they provide a negligible amount of calories to your overall diet? Click here for more interesting Facts about Low-Calorie Sweeteners.

Agricultural Practices & Food Technologies
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Food Allergies & Asthma
New Bright Paper Available on Kidnetic.com: “Kids and Food Allergies: Facts, Tips, and Resources” This new Bright Paper is designed to help parents understand their kids’ food allergies better by telling them how to spot food allergies and what to do once they’ve discovered their child has a food allergy. It offers resources and tips on managing kids’ food allergies, including tips on how to be safe while eating in restaurant and school settings.

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Vitamins, Vitamins A-Z, Vitamins Listings, Vitamins Resource, Vitamins ...

... Health supplements, Vitamins, Minerals, Amino Acids, ... Enjoy researching vitamins and take care of yourself. VITAMINS A-Z. Vitamin A. Ascorbic Acid

To read more:
http://www.drstandley.com/supplements_vi
tamins.shtml

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Vitamins & Nutritions

To read more:
http://www.vitamins-nutrition.org/

Guide to vitamins and nutrition including articles, research, and more.www.vitamins-nutrition.org

Welcome to the Vitamins and Nutrition Center, where you will find information on vitamins, the latest vitamins research, expert knowledge on vitamins and tips for proper supplementation with vitamins.

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Trans Fat

To read more:
www.americanheart.org/presenter.jhtml?id
entifier=4776

Trans fat (also called trans fatty acids) is formed when liquid vegetable oils go through a chemical process called hydrogenation, in which hydrogen is added to make the oils more solid. Hydrogenated vegetable fats are used by food processors because they allow longer shelf-life and give food desirable taste, shape and texture.

The majority of trans fat can be found in shortenings, stick (or hard) margarine, cookies, crackers, snack foods, fried foods (including fried fast food), doughnuts, pastries, baked goods, and other processed foods made with or fried in partially hydrogenated oils. Some trans fat is found naturally in small amounts in various meat and dairy products. The FDA estimates that the average daily intake of trans fat in the U.S. population is about 5.8 grams or 2.6 percent of calories per day for individuals 20 years of age and older.
Evidence suggests that consumption of trans fat raises LDL (“bad”) cholesterol levels and lowers HDL (“good”) cholesterol levels, causing the arteries to become clogged and increasing the risk of developing heart disease and stroke.

AHA Recommendation:

The American Heart Association urges consumers to read food nutrition labels before before making purchases. Consumers should limit their intake of saturated fat to less than 7 percent of energy, limit trans fat intake to less than 1 percent of energy, and limit cholesterol intake to less than 300 mg per day while consuming a nutritionally adequate diet.

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The Facts on Fats

To read more:
http://health.discovery.com/centers/nutr
itionfitness/nutrition/articles/expert
/largeman/fat_facts.html

Saturated, monounsaturated, trans and poly. Are you confused yet? You may be even if you've been keeping up on what types of fat to eat and which to shun. By now you've probably heard of stealthy trans-fats. If they're not on the "Nutrition Facts" panel yet, they're soon to arrive.
Trans-fats are sinister because like saturated fat, they raise total cholesterol and LDL, the "bad" cholesterol levels. Trans-fats lower levels of beneficial, HDL cholesterol in the body. Also, consumption of trans-fats may inhibit the absorption of healthy fats that are necessary for the growth and functioning of vital organs. Though much has been made about the dangers of trans-fats, experts caution that those warnings shouldn't overshadow the potentially disastrous effects of saturated fats. Medical expert Dr. Andrea Pennington states that saturated fats "…increase your cholesterol levels, which can lead to clogged arteries, heart attacks, strokes and obesity."

Before we go any further, let's take a closer look at the different types of fats:...

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Saturated Fats

To read more:
http://www.dietsite.com/dt/diets/HeartHe
althy/fatdictionary.asp#SATURATED%20FATS:

Saturated fats are usually solid or almost solid at room temperature. All animal fats, such as those in meat, poultry, and dairy products are saturated. Processed and fast foods are also saturated. Vegetable oils also can be saturated. Palm, palm kernel and coconut oils are saturated vegetable oils. (Fats containing mostly unsaturated fat can be made more saturated through a process called "hydrogenation." See the definition for hydrogenated/partially hydrogenated.")

Saturated fats are the very unhealthy fats. They make the body produce more cholesterol, which may raise blood cholesterol levels. Excess saturated fat is related to an increased risk of cardiovascular disease. The amount of cholesterol found in foods is not as important as the amount of saturated fat. Of all the fats, saturated fat is the most potent determinant of blood cholesterol levels. Saturated fats stimulates the production of LDL cholesterol ("bad" cholesterol) and therefore increases blood cholesterol levels and the risk of heart disease. Saturated fats raise cholesterol levels and LDL-cholesterol levels more than dietary cholesterol itself.

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Refined Carbohydrates

To read more:
www.medicinenet.com/script/main/art.asp?
articlekey=46104

Refined Carbohydrates are, for example, those found in sugar, white breads, pasta, crackers, and cereals. Refined carbohydrates are “bad” because they have what is called a high glycemic index, meaning that these foods cause a sudden and sharp increase in blood sugar. If this blood sugar is not used by the body, it is stored as fat.

Processed foods, by definition, contain high amounts of refined carbohydrates. During processing, nutrients and fiber are often removed from these foods. Since fiber helps slow the release of sugar into the blood, the loss of fiber is one reason that processed foods have a high glycemic index.

Whole grains, vegetables, and fruits also contain carbohydrates, but these carbohydrates are “good” ones because they have a lower glycemic index.

Returning to the Massachusetts study, neither the total amount of carbohydrates nor the proportion of calories derived from carbohydrates, correlated with the body mass index(BMI), a key measure of weight that takes height into account. But people with a high BMI ate more of the refined, high glycemic index carbohydrates than their slimmer peers.

This report, along with other evidence, suggests that carbohydrates can be part of a successful weight loss program, provided that carbohydrate consumption is limited to “good” carbs – the carbs found in breads, crackers, pastas, and cereals made with whole wheat, along with fruits and vegetables.

Reference: Ma Y, Olendzki B, Chiriboga D, Hebert JR, Li Y, Li W, Campbell M, Gendreau K, Ockene IS. Association between Dietary Carbohydrates and Body Weight. Am J Epidemiol. 2005 Feb 15;161(4):359-67.

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Omega-3 Fatty Acids

Fish and Omega-3 Fatty Acids
AHA Recommendation

To read more:
www.americanheart.org/presenter.jhtml?id
entifier=4632

Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease.

Omega-3 fatty acids are considered essential fatty acids, which means that they are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish and certain plant oils. It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet as these two substances work together to promote health. Also known as polyunsaturated fatty acids (PUFAs), omega-3 and omega-6 fatty acids play a crucial role in brain function as well as normal growth and development.

There are three major types of omega 3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems.

As mentioned previously, it is very important to maintain a balance between omega-3 and omega-6 fatty acids in the diet. Omega-3 fatty acids help reduce inflammation and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health. A healthy diet should consist of roughly one to four times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 11 to 30 times more omega-6 fatty acids than omega-3 fatty acids and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.

In contrast, however, the Mediterranean diet consists of a healthier balance between omega-3 and omega-6 fatty acids and many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.

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Metabolism

To read more:
http://www.medicinenet.com/script/main/a
rt.asp?articlekey=47013

You used to eat anything -- and everything -- and not gain an ounce. Now it seems that just looking at a Krispy Kreme packs on another 10 pounds. You shrug your shoulders and say, "I'm getting older. My metabolism's not what it used to be."

You may be right (like it or not, your metabolism does slow down as you get older), but does that mean you have to live with it? Not necessarily. There are things you can do to rev up your metabolism, say nutrition experts -- just as there are things that won't work at all.

Simply stated, your metabolism is the way your body burns up all of the calories from the food that you eat, says Tammy Lakatos Shames, RD, LD, CDN. It's a complex process that includes all of the chemical reactions that take place in your body to keep your organs working and to keep you alive.

The speed at which your body burns up calories is called your metabolic rate, says Shames, who with her twin sister, Lyssie Lakatos, RD, LD, CDN, is the co-author of the forthcoming Fire It Up! 200 Simple Ways To Jumpstart Your Metabolism and Lose Weight Forever. Your sex, height, weight, genetics, age, lifestyle, and body composition affect your metabolism. Your metabolism plays a significant role in weight management: The faster your metabolism, the more calories you'll burn, and the less likely that you'll be overweight.

You used to eat anything -- and everything -- and not gain an ounce. Now it seems that just looking at a Krispy Kreme packs on another 10 pounds. You shrug your shoulders and say, "I'm getting older. My metabolism's not what it used to be."

You may be right (like it or not, your metabolism does slow down as you get older), but does that mean you have to live with it? Not necessarily. There are things you can do to rev up your metabolism, say nutrition experts -- just as there are things that won't work at all.

Simply stated, your metabolism is the way your body burns up all of the calories from the food that you eat, says Tammy Lakatos Shames, RD, LD, CDN. It's a complex process that includes all of the chemical reactions that take place in your body to keep your organs working and to keep you alive.

The speed at which your body burns up calories is called your metabolic rate, says Shames, who with her twin sister, Lyssie Lakatos, RD, LD, CDN, is the co-author of the forthcoming Fire It Up! 200 Simple Ways To Jumpstart Your Metabolism and Lose Weight Forever. Your sex, height, weight, genetics, age, lifestyle, and body composition affect your metabolism. Your metabolism plays a significant role in weight management: The faster your metabolism, the more calories you'll burn, and the less likely that you'll be overweight.

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MCDIDDLYD's Photo MCDIDDLYD Posts: 36,384
4/24/07 4:24 P

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Hydrogenated Oil

To read more:
Partially Hydrogenated Oils Make You Fat!
www.treelight.com/health/nutrition/Parti
allyHydrogenatedOils.html

Partially hydrogenated oils will not only kill you in the long term by producing diseases like multiple sclerosis and allergies that lead to arthritis, but in the meantime they will make you fat!
Partially hydrogenated oils make you gain weight the same way that saturated fats do -- by making you consume even more fat to get the the essential fatty acids you need. But partially hydrogenated fats are even worse. Not only do they produce disease over they long term, but they interfere with the body's ability to ingest and utilize the good fats!
The more labels you read, the more astonished you will be at the variety and number of places that this insidious little killer shows up. Do read the labels.
More Information:

*For a slightly deeper look into the science of trans fats, see: Trans Fats: Metabolic Poisons
*For more insight into the health benefits of coconut oil, see: Coconut Oil and Palm Kernel Oil
*For more on the subject of "food" producers, see Killing for Profit.
*For more information on what can you do, see Boycott Hydrogenation!
*For a one-page summary of things you should know, see Fat Facts.
*For more information on Essential Fatty Acids and the role they play in maintaining health, see Oils and Essential Fatty Acids.
*For a good summary of the science of trans fats, see: Hydrogenated and Partially Hydrogenated Oils

The three most important books to read on this subject are:
*Fats That Can Save Your Life, by Robert Erdmann, PhD.
*Fats that Heal, Fats that Kill, by Udo Erasmus.
(and Udo's web site at http://www.udoerasmus.com)
*Flax Oil as a True Aid Against Arthritis, Heart Infarction, Cancer, and Other Diseases, by Dr. Johanna Budwig
*For other books that clearly explain the biology and chemistry of fatty acids, see the Book Reviews.

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MCDIDDLYD's Photo MCDIDDLYD Posts: 36,384
4/24/07 4:22 P

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Health Benefits & Concerns Atherosclerosis

To read more:
www.emedicine.com/med/topic182.htm

People who eat diets high in alpha-linolenic acid (ALA), which is found in canola and flaxseed oil, have higher blood levels of omega-3 fatty acids than those consuming lower amounts; this may confer some protection against atherosclerosis. In 1994, researchers conducted a study in people with a history of heart disease, using what they called the “Mediterranean” diet. The diet was significantly different from what people from Mediterranean countries actually eat, in that it contained little olive oil. Instead, the diet included a special margarine high in ALA. Those people assigned to the “Mediterranean” diet had a remarkable 70% reduced risk of dying from heart disease compared with the control group during the first 27 months. Similar results were also confirmed after almost four years. The diet was high in beans and peas, fish, fruit, vegetables, bread, and cereals, and low in meat, dairy fat, and eggs. Although the authors believe that the high ALA content of the diet was partly responsible for the surprising outcome, other aspects of the diet may have been partly or even totally responsible for decreased death rates. Therefore, the success of the “Mediterranean” diet does not prove that ALA protects against heart disease.

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MCDIDDLYD's Photo MCDIDDLYD Posts: 36,384
4/24/07 4:19 P

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Flax Seed

To read more:
http://www.divine-herbs.com/id24.html

Flax Seed is a health powerhouse, full of omega-3s essential fatty acids, ... for the health benefits of flax Seed to be attainable, the seeds must be ground. ...www.divine-herbs.com/id24.html

Flax Seed is derived from the flax (Linum usitatissimum) plant, an annual herb believed to have originated in Egypt. The ancient Egyptians used flax Seed for nutritional and medicinal purposes as well as the fiber contained in the flax plant to make clothes, fishnets, and other products. Throughout history, Flax Seed has been primarily used as a mild laxative. It is high in fiber and a gummy material called mucilage. These substances expand when they come in contact with water, so they add bulk to stool and help it move more quickly through the gastrointestinal tract, thereby acting as a laxative for constipation.

The seeds and oil of the flax plant also contain substances that promote good health. Flax Seed and flaxseed oil are rich in alpha-linolenic acid (ALA), an essential fatty acid.

ALA belongs to a group of substances called omega-3 fatty acids. It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet as these two substances work together to promote health. A healthy diet should consist of roughly two to four times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 14 to 30 times more omega-6 fatty acids than omega-3 fatty acids and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.

Flax Seed is by far the richest source of alpha-linolenic acid (ALA), the parent compound of the omega-3 fatty acids. In comparison, fish contain only trace amounts of ALA and fish oil can adversely affect the taste and odor of food products.

Omega-3 is an essential fatty acid because it cannot be synthesized by the body. Research indicates that ALA improves immunity, the body's ability to defend itself against foreign substances. Both the Food and Agriculture Organization and the World Health Organization recommend an increased daily intake of omega-3 fatty acids.

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MCDIDDLYD's Photo MCDIDDLYD Posts: 36,384
4/24/07 4:16 P

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Caffeine
AHA Recommendation

To read more:
http://www.americanheart.org/presenter.j
html?identifier=4445

Caffeine has many metabolic effects. For example,
It stimulates the central nervous system.
It releases free fatty acids from adipose (fatty) tissue.
It affects the kidneys, increasing urination, which can lead to dehydration.
Caffeine is in coffee, tea, soft drinks, chocolate and some nuts. Whether high caffeine intake increases the risk of coronary heart disease is still under study.
Many studies have been done to see if there's a direct link between caffeine, coffee drinking and coronary heart disease. The results are conflicting. This may be due to the way the studies were done and confounding dietary factors. However, moderate coffee drinking (1-2 cups per day) doesn't seem to be harmful.
Caffeine-habituated individuals can experience "caffeine withdrawal" 12 to 24 hours after the last dose of caffeine. It resolves within 24-48 hours. The most prominent symptom is headache. They can also feel anxiety, fatigue, drowsiness and depression.

My Teams: ✞Keep GOD First✞
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Dealing with Chronic Pain
♥¸.•*¨)♥ -:¦:- ♥~**♥~.•*´¨ ) ♥
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