Dietary Approach

The goal of achieving optimal fatty acid nutrition must be approached by altering the fatty acid composition of the day-to-day meal pattern. If the diet is high in saturated fats, more of the positions on the glycerol backbones will be taken up by saturated fats. If the diet is high in omega-6 fats or hydrogenated fats, more of the positions will be taken up by those fatty acids. If one can begin to increase the consumption of known health-enhancing fats, then the triglyceride and phospholipid pool will convert. This will in turn exert beneficial effects on membrane physiology and provide precursors for eicosanoids that exert health-enhancing rather than health-robbing effects.

OMEGA- 6 RECOMMENDATIONS

Various recommendations by research organizations have indicated certain minimum dietary levels for essential fatty acids. For example, for humans, the World Health Organization suggests that 3% of calories should consist of essential fatty acids for an adult and 5% for children. The essential fatty acids they specify are linoleic and linolenic acids. Specific recommendations made by United States governmental agencies suggest that linoleic acid should comprise approximately 12% of calories. Some argue this should be increased to as much as 10% for optimal or therapeutic effects.

But this minimum recommendation for linoleic acid is not only met by modem food sources, it is usually exceeded to the extreme. For example, the average American would need only to consume about 45 milligrams of linoleic acid per kilogram of body weight per day, but they are consuming over 300. The same disparity exists for animals on modern processed foods.

High dietary omega six fatty acids are common but essential fatty acid deficiencies are paradoxically also common. This is due to a variety of factors. The increasing use of warm weather seeds, which now predominate in modern agriculture, provides the excess supply. The "fat tooth” that modern cultures have is satisfied by large portions of omega-6 oils in processed foods. The discovery of cholesterol in atherosclerotic plaques, leading to the conclusion that cholesterol should be excluded from the diet, also led to increased consumption of vegetable (omega-6) fats.

Although exceeding the minimums quantitatively is apparently easy, the quality of fatty acids is threatened by the very nature of processing itself, which can readily degrade essential fatty acids into nonutilizable or even toxic forms. The primary goal should therefore be to decrease omega-6 fatty acids in quantity and increase their quality while at the same time increasing the omega-3 to omega-6 ratio in the diet.

OMEGA-3 RECOMMENDATIONS

Sources of omega-3 oils include fish, wild meat and animal products from animals on high omega-3 diets, as well as certain seeds such as flaxseed, chia, rape, cold-weather nuts and soybeans. Other sources include mosses, ferns, alfalfa, the bark of certain trees, and phytoplankton which have the metabolic machinery (desaturase and elongase enzymes) within chloroplasts to convert omega-6's to omega-3's. But normally these sources are not consumed to any degree by non-wild higher mammals. Wild animals have not only less fat, but a higher omega-3 to omega-6 fatty acid ratio in tissues.1 (Fig. 30)

The recommendation for linolenic acid (plant source omega-3) to prevent deficiency is .54% of calories.2 Others suggest a level ranging from 0.8% to 1.2%.3 More important than absolute amounts of linolenic acid would be the ratio corresponding to linoleic acid and perhaps other fatty acids. Clinical effectiveness, as can be predicted from a synergonic view, has been related to balance rather than dose.4,5 The ideal ratio can be deduced from the respective levels of these oils in many common natural foods and also the ratio which exists in mother's milk. This ratio seems to be approximately 5: 1, with linoleic acid comprising the greater proportion. (Fig. 33)

Unfortunately some American mothers have ratios exceeding 30: 1.6,7 A minimum of 11/2 grams per day of linolenic acid for humans has been suggested for maintenance and over 100 grams per day have been utilized in therapy.8

Omega-3 fish oils consumed specifically to treat or prevent cardiovascular disease should make up 2% of daily calorie consumption according to some researchers. This would amount to approximately five grams per day. As much as 10-20 grams or even more per day has also been suggested.9 Some, however, report that relatively small doses can create a beneficial effect.10 Others report an unfavorable shift in LDL-C and LDL-apoprotein B concentrations in low doses compared to the higher ones.11 Such confusion and contradiction abounds when attempting to design diet based on doses of isolated nutrients... benefits are possible but so are dangers.

OMEGA-3 DANGERS

There are a variety of dangers associated with the consumption of high levels of fish oils. Increased bleeding time may create risks for cerebral vascular accident and epistaxis (nose bleed).12,13 Fish oils have recently been shown to increase LDL levels and thus potentially predispose to cardiovascular disease rather than prevent it.14 Depletion of body reserves of vitamin E used to stabilize these highly reactive oil molecules (potential steatitis, yellow fat disease, may result but is prevented with vitamin E supplementation -- the dose required being up to six times normal levels), free radical and peroxide generation from the spontaneous degradation of these oils, and over-consumption of heavy metals (mercury etc.) and chlorinated hydrocarbons or toxins which may concentrate in fish oils.15,16Since fish are higher on the food chain than plant sources of omega-3, the risk of toxin concentration is of course greater. Although linolenic acid is believed to be approximately 1/5 as effective in some therapies as EPA derived directly from fish oil (since it must go through enzymatic steps to convert to EPA), many would argue that this is the preferred source of omega-3 fatty acids since this dietary source could simply permit the body to regulate its own requirement for EPA. 17,18

OMEGA-9 RECOMMENDATIONS

Omega-9 oils derived from olive and other sources are not considered an essential dietary fatty acid. However, an impressive body of evidence indicates their health and nutritional benefits. Doses of as high as 10% of dietary fats, or 1 ounce of olive oil per day is one recommendation based upon research on the effect of omega-9 fatty acids on various health parameters.19-21

PHOSPHOLIPID RECOMMENDATIONS

Phospholipids are a predominant part of all cellular and organelle membranes and thus are an extremely important biochemical component. They are particularly rich in brain tissue, sphingosines, and in sphingomyelin. The choline fraction of phosphotidl choline is a component of the neuronal transmitter acetylcholine. There is no dietary requirement for phospholipids since the body is capable of manufacturing them. However, there is a considerable body of medical literature indicating the beneficial effects of supplementing lecithin, phosphotidl choline, to the diet. A dosage of choline ranging from three to twelve grams per day has been used for such conditions as tardive dyskinesia, pre-senile dementia, Alzheimer's disease, manic depression, diabetic peripheral neuropathy, and a wide range of other neurological and locomotor as well as autonomic dysfunctions in humans and animals. 22-28

SATURATED FAT RECOMMENDATIONS

There is no recognized dietary requirement for saturated fat. However, it is and always has been a part of dietary makeup. Although saturated fats have received considerable "bad press," recent studies have shown stearic acid (18:0) to actually decrease blood cholesterol levels.29,30 (A method of determining the level of saturation of fats is to place oil in the refrigerator. Saturated fats will become hard, a mixture of saturates and unsaturates will become cloudy, whereas a pure unsaturate will remain liquid.)

Saturated fat intake, as with cholesterol intake, may be more of a concern because of its relationship to particular dietary patterns. The modern, highly processed, high fat diets invariably have high saturated fats and high cholesterol levels and are positively associated with various degenerative diseases. Evidence supports the relationship between low saturated fats in the diet and decreased serum cholesterol levels. Additionally, the ratio of saturated fats to unsaturated fats is an important criterion for measuring risks. Maintaining an unsaturated fat to saturated fat ratio of 3 to 1 or greater and keeping total fats to less than 30% of dietary calories are widely accepted as guidelines for decreasing cardiovascular risk.31

GUIDELINES

The above discussion is not meant as a recommendation to carefully measure oils in the diet on a gram scale or to seek a potpourri of capsules. The inference from the data is the value of natural whole, fresh foods. If these are carefully selected, the quantities and ratios have already been taken care of by the best chemist of all, nature.

Certain practical rules of thumb will help alter the essential fatty acid content of the diet to enhance health:

1) Consume increasing amounts of fresh, whole organically grown fruits and vegetables, seeds and nuts;

2) If cooking is done, cook without oils or cook with olive oil, high omega-9 commercial products, lard or butter (since these saturated fats are the most heat stable against oxidation);

3) Minimize cooking temperatures and try to eliminate cooking as much as possible;

4) Incorporate natural raw foods into the diet known to contain high levels of omega-3 and -9 oils;

5) Increase the ratio of omega-3 fatty acids to omega-6's;

6) If wishing to derive omega-3 fatty acids from fish, poach or broil fish known to contain high levels of omega-3 fatty acids (Fig. 33);

7) If fatty acid oil supplements are used, they should contain balances of the oils as described above and be properly stabilized with antioxidants (natural, if possible), packaged in light impervious safe containers (some plastic components will leach into oils) and nitrogen flushed. Supplemental vitamin E (200-400 I.U. per day) should also be consumed when any isolated fats and oils are added to the diet.

COMMERCIAL RESPONSIBILITIES AND OPPORTUNITIES

From a commercial standpoint, this new knowledge creates excellent opportunities to improve food nutritional value as Dr. Kinsella of Cornell's Institute of Food Science points out:

"The food industry (both producers and processors) should explore methods for adjusting the amounts and ratios of PUFA's in food products. Successfully increasing the w-3 PUFA content of foods will require innovative approaches for controlling autooxidation and off-flavor development in such foods. The discovery of multiple and potent effects of eicosanoids and the apparent beneficial effects of w-3 PUFA's has invigorated biochemical lipid research and has presented opportunities for making significant progress in the amelioration of atherosclerosis, perturbed immune functions. Cancer, arthritis, and thrombosis, the major causes of death and debility in the U.S. Knowledge of the links between dietary fatty acids and the incidence and severity of these degenerative diseases will provide further rationale for modifying the lipid prof1les of existing food products and developing new food products to improve nutrition and the quality of life of this and future generations."32

Whether industry will responsibly act on this information remains to be seen. Since considerable pressure exists within the modern corporate environment to prioritize the bottom line, rather than simply "do good," change will not likely occur until consumer demand creates a commerciable opportunity. An informed consumer using the power of the dollar will therefore likely be the ultimate reason our food supply changes for the better.

Proper Diet For Your Dog For A Long and Healthy Life

The dietary regimen is an important aspect of survival. The objective of dietary management is to meet the basic nutritional requirements of the individual dog with proper portions of protein, carbohydrates and fat in a well-balanced diet that will promote optimal body weight.

Generally, these dietary regimens are employed to human beings. However, with the growing fondness to dogs, most dog owners and veterinarians recommed that dietary regimen should likewise be implemented on dogs.

Like humans, dogs need the right combination of the basic food groups in order to have a healthy life span. Dogs also need to be regulated on the kinds of foods that they eat or else they would end up being obese as well.

Included in the dog's dietary regimen are the proper minerals and vitamins. These essential health items should be well incorporated into the dogs daily needs in order to have a healthy body. With poper minerals, and vitamins, dogs will be abel to maintain shiny, healthy-looking coat. For people who want to know how to prepare the right diet for their dogs, here are some tips to guide you through them.

*Meat should not only be the only food incorporated in the dog's diet.

*Dogs need minerals and vitamins. These are needed to maintain the luster and shine in their coats and to provide them with

healthy gums and teeth.

*Real Meal Treats. It is best for the dog owners to include their dogs in their meal planning. With real food, dogs will be able to generate the needed nutrients their body's need.

*Mixed Foods. Giving a dog a variety of foods, nutritional value, and texture are the real diet meal dogs really need. So, go ahead and mix the dry food along with the moist food.

*Greens. A well balanced diet for dogs includes green leafy vegtables. Even if dogs are carnivours by nature, they also need the right amount of greens to provide them with additional nutrients that are only available in green leafy foods.

Best of all, dog owners should always consult their dog's veterinarians especially on things like health and diet supplements for their dogs.

Dogs like humans, should not be fed with junk foods like sugary, sweet, soda. These will only make them fat without the needed nutrients. Stay away from CHOCOLATE, it is considered as poison to your dog as well as your cat.

Two-fer Dieting: A Hot Way to Lose Weight... And Breathe Easier

If you're like me, you multitask because there's never enough time in the day. That's why I like using a diet for more than just weight loss.

I call it "Two-fer Dieting."

I first tried it years ago. You see, I was researching a medical problem when I discovered intriguing information about how foods may help certain medical conditions.

I was skeptical at first. But I eventually tried some of these foods on myself or a family member with exciting results.

We seemed to have the most success with using certain foods to reduce my mother's blood pressure. In just 7 weeks, it dropped to 132/68 from 168/88. Without medication.

Can I absolutely prove it was the foods that lowered her blood pressure?

No.

But we tried it twice--under different conditions--and it worked both times.

I'd like to share with you--for educational purposes only--some of the other information I discovered.

So here's a "hot" tip that may help you or a loved one to lose weight... and breathe a little easier.

Add chile peppers to your diet.

Yep, it's that easy.

A study in the British Journal of Nutrition showed that hot peppers boost your metabolism temporarily. And that causes you to burn extra calories... at least for a while.

There are many kinds of chile peppers. Jalapenos, serranos, and habaneros are just a few. But usually, the smaller the pepper, the hotter.

A substance called capsaicin makes the peppers hot.

But chile peppers may do more than just boost your metabolism. And that's where "Two-fer Dieting" comes into play.

You see, these hot peppers may also help with emphysema, chronic bronchitis, maybe even asthma. But you should check with your doctor to be sure it's okay for you to try them.

Supposedly, garlic, Tabasco sauce and other hot foods work, too. But we used chile peppers--specifically, jalapenos.

I tried this with my mother. She's an ex-smoker who developed emphysema and had to go on oxygen therapy.

Before trying the peppers, my mother was using oxygen more and more often. Even with medication, she'd have her oxygen on all evening while watching TV.

So one night, I talked her into trying a small bite of a jalapeno pepper. She was reluctant because she doesn't like hot food.

But at my urging, she finally took one small bite.

She never swallowed it.

In fact, that little piece of pepper was only in her mouth for a few seconds before she spit it out.

Between wild gulps of milk, she accused me of trying to kill her. Her eyes were watering, her nose was running, her mouth was burning. Badly.

She refused to take another bite.

But that evening, she watched TV without oxygen.

The following night, I talked her into taking another bite of jalapeno pepper. She didn't react as dramatically, but she still didn't swallow.

Again that evening, she watched TV without oxygen.

After that, she refused to eat any more peppers. But the effects from just those small bites lasted about another two days.

I've tried to talk her into sampling a mild salsa or a few drops of Tabasco sauce in tomato juice. But she's not budging.

As anyone who's read I Love to Cheat knows, I had to devise a diet to meet her needs and wants. Or she wouldn't stay on it.

And unfortunately, she doesn't want hot food.

I've read of people greatly reducing their usage of oxygen or breathing medication after trying chile peppers. I even remember one case where someone supposedly got off oxygen altogether.

Do I know if these stories are true?

No.

But I thought it was worth a shot. And it did seem to help my mother. Even if it was only for a short time.

If she could have tolerated hot food, I would have encouraged her to eat a hot, spicy meal 2 or 3 times a week. Or if she could only eat small bites, then maybe a few bites each evening.

Dr. Irwin Ziment, Professor Emeritus of Clinical Medicine, Department of Medicine at UCLA, was quoted in or perhaps authored some of the research I read. I didn't keep all those articles and studies because it was only for my personal use. I just remember his name.

But if you want to learn more, you can put his name or "chile peppers" into a search engine to see what you come up with.

Be careful if you handle chile peppers when cooking. You need to wear gloves or you can get burned. We bought jalapenos ready-to-eat in a jar. I think they were pickled.

You'll probably want to avoid hot peppers if you suffer from heartburn or have bleeding problems. I believe chile peppers have anti-clotting properties.

I also believe there's some controversy about chile peppers and cancer. In unusually high amounts, they may cause cancer. But some studies suggest that in lower amounts, they may prevent cancer.

There are no definitive studies so I don't know which, if either, is correct. You may want to discuss this with your doctor.

My mother wouldn't see our chile pepper experiment through, so I don't know if she would've been able to get off of oxygen or not. But it seemed to help her dramatically for a short time.

So if you like hot food or believe you can acquire a taste for it, you may want to try chile peppers.

But see your doctor FIRST. You never know if you have a condition or take a medication that wouldn't mix well with hot peppers.

Important Disclaimer: This isn't medical advice and it's not a substitute for any advice or treatment from your physician. You should always see your doctor before starting any new diet.

7 Rules that Guarantee Diet Success and Water

As a personal trainer at Bally's Total Fitness in Philadelphia, I have come across a number of people that claim to either be unable to lose weight or unable to stick to their diets. I personally think there is no one that is unable to lose weight and that most people that can not seem to lose weight often need just a slight adjustment in how they apply their diet.

There have been a large number of people that have, with my help, seen excellent results by making very slight changes in their diets. Sometimes it is nothing more than cutting back on a bag of potato chips; sometimes it is adding a real breakfast to their diet.

After a while I developed what I call "The 7 Rules to Eating Correctly." Tthese 7 rules were created to keep my clients on track with their diets. Whenever they would ask me why they had not been seeing the results that expected, I would ask which of the 7 rules had they failed to follow. From observation, I realized that anyone following these rules would give the results that he or she desired.

With age I realized that I needed to add much more water into my diet and rule number 8 was born. I really believe that if you combine these 8 rules to your diet, no matter what diet you are advocating you will see results.

#1 - Supplement, supplement, supplement; Even though you may be eating very healthy there is no way to ensure that your body is getting the nutrients that it needs better than supplementation. At the very least have a multivitamin/ multi-mineral, antioxidant complex, and calcium. It would be even better if you could use the supplement that I selected and as bodybuilders best vitamins, minerals and amino acids.

# 2 - Eat Breakfast; breakfast should be a complex carbohydrate like oatmeal, a protein and fat. By now you fully understand why breakfast is so important, if you never lifted a weight in your life this would still the most important rule to good health. Treat breakfast like American Express "Do not leave home without it!"

# 3 -prepare your meals ahead; two days, or even a week ahead if possible. By preparing your meals ahead you help to fight of the desire to snack or select the wrong foods when meal time comes. I find that most of my cheating comes when I get hungry and had to skip a meal for some reason.

# 4 - Eat every three and one half hours to 4 hours, assuming you are taking in enough proteins this will keep your body in positive nitrogen balance. Make sure you get enough protein since protein is what bodybuilding is all about. It is very important for type II diabetics that by eating many small meals (I eat from a saucer) a days you can better regulate your body's insulin levels.

#5 - Never Snack: I define snacking as anything that you consume that is not a part of your scheduled diet and:

• Has Pleasure as the sole purpose of consummation
• It does nothing to build muscle, put you into a positive nitrogen state, regulate you insulin levels, or stop the development of free radicals.
• Has a protein to carb ratio of less than 1 to 1
• Fat content is greater than 25% of total calories of the product. Please understand that this is the total of a meal. Not all items, as an apple has a protein to carb ratio of less than 1–to-1 it can be scheduled as part of your diet for a given time of day and therefore is not a snack. However, an apple that you grab from off your buddies' desk at work is a snack. Snacks are those meals that are not planned. Success in bodybuilding is about being in control of every aspect of the sport.

# 6- Eat complete meals; if you are hungry eat! If you are not hungry do not eat. Meals should be planned. Since the body can only ingest so many calories before it becomes fat it makes sense to save those calories for proteins and vegetables, rather than snack. In my opinion there is no such thing as a good snack because it takes away from you planned meals.

# 7 - Eat when hungry, and only when hungry; if it is been at least 3.5 hours since your last meal and you have a physical desire to eat then you are hungry. I do not subscribe to the thought of not eating after 6pm. I believe that if you select the correct foods and your body does have a desire for the foods than you should eat no matter what time it is. I believe in eating fairly clean all the time so I do not diet for contest like many bodybuilders I just increase my aerobic activity.

# 8 - Drink plenty of water try to get at least 1 oz of water for every lb of body weight. The first complaint that I hear even from bodybuilders is that that was too much muscle drinking water is new to you I found that drinking it before a meal rewarding yourself make with the meal is easier. Always drink water throughout your workout. I drink no less than a liter of water during my workout more on legs and back day.

So there you have it the armor you will need to fight the battle of the bulge.

Detoxification Diet. What is the benefit of doing one?

One of the more common cleansing diets available is a detox (detoxification) diet. This type of diet releases the toxins that have stored up in the fat cells of the body and allows the body to remove them and cleanse them out of the body’s systems.

But why do people use a cleansing or detox diet. It is really simple really, they use a cleansing/detox diet to eliminate the toxins and other contaminants from their bodies and they do this to for the following reasons:-

1. It helps to improve their health.
2. It makes them feel more energetic.
3. It helps to improve their immunity system.
4. Many people have found that it improves their mental processes.
5. It aides their body’s digestive system.
6. Has helped with weight loss.

There are many ways in which you can carry out a cleansing diet and below are a few you could try.

Firstly there is the complete fast. This would mean that you do not eat or drink at all; in fact all you do is drink just water. Or if you want you could just drink water and juice

There are various ways to do this.

Then there are other diets where you only eat certain foods, but it will have to consist of fresh fruit and vegetables and then there are some that will consist of you just drinking liquids. There seems to be a number of variations on these sorts of detox diets around.

Another way of carrying out a detox diet is to use herbs. In fact herbal cleansing has been around since ancient times and there are certain herbs that can be used to help release and excrete the toxins from our bodies.

There are other detox diets that you can use which are known as reduction calorie diets as they specifically designed for reducing calories and so aid weight loss.

But the most common sort of detox diets that are available is those that are composed mainly of fruit and vegetables, and preferably they should be eaten raw and unmodified or processed. It is also recommended that you drink more water and you should abstain from drinking alcohol.

But you must be careful as a detox diet can cause some side effects. For example if you use a diet where the toxins are rapidly released into the bloodstream, this could result that your body is more likely to have problems getting rid of them and this is known as the Herxheimer reaction.

Some of the symptoms you will feel if this occurs are headaches, pains in your muscles, weakness, difficulty sleeping (insomnia) and irritability.

This name is given to the body’s condition when detoxification occurs quickly and your body does not have enough time to actually release the toxins and you will find that some detox diets will produce this effect. Very often a lot of people will stop such detox diets as they think it is making them worse rather than better, when in fact if they continue with the diet the symptoms they are feeling will soon reduce and they will start to feel healthier.

There are a number of ways that people have used which seem to help lessen the symptoms of this reaction and they are:-

1. They drink as much pure water as they can as this helps to flush out the toxins.

2. They start taking more exercise as this will help to improve the circulation of the body and to help it work more efficiently. Because the body is able to work for efficiently it is able to remove the toxins faster.

3. Ensure that they get as much natural sunlight as they can.

4. Look at taking a detox bath.

5. Look at using saunas, baths and various herbs to increase sweating.

6. Always where possible avoid refined processed foods and toxic environmental chemicals.

7. Use aromatherapy oils that are used by many to help with the relief of aches and pains which can be brought on by rapid detoxification.

As previously mentionedon reduce and they will start experience a when in fact that detox diets have been used since ancient times and they can regularly help to improve your health and make you feel better. Although some people will do a detox diet on a regular basis there are others will only use them seldomly. However, if you should wish to use a detox diet, you should always exercise with care and if you need to consult your doctor before starting one as occasionally the side effects can be severe. You should especially consult your doctor if you suffer from any metabolic disease such as diabetes.

Your Pregnancy Diet – Can it Reduce High Blood Pressure Risk?

During pregnancy, a nutritious diet may reduce the risk of preeclampsia, which is the early stage of pregnancy-induced hypertension (high blood pressure). This condition causes concern for your physician because it can lead to eclampsia, the full-blown form of severe high blood pressure during pregnancy.

In some women, severe high blood pressure may develop after the first 20 weeks of pregnancy. Additional problems that may occur at the same time are proteinuria (protein lost through the kidneys), and edema, or swelling from water retention in the hands and feet. In the worst cases, eclampsia can cause fetal damage, or expecting mothers may experience convulsions and coma. Fortunately, this condition is rare, with preeclampsia and eclampsia affecting only 7 to 8% of pregnant women. Younger women, women experiencing their first pregnancy, and obese women are most at risk.

Researchers have been trying to find a diet that will reduce the risk of high blood pressure for pregnant women, but studies are still inconclusive. It has been suggested that a higher protein intake for the expecting mother may help, but this has not been proven. Also, a lower salt intake, which is effective among the general population for reducing hypertension, has not been shown to reduce the risk of eclampsia for pregnant women.

Fortunately, calcium and antioxidant supplements during pregnancy do show some promise in preventing these conditions among women at risk.

Calcium

One study included 48 women with a family history of preeclampsia who were experiencing their first pregnancies. Some of the women in the study received supplements containing 600 mg of calcium and 450 mg of conjugated linoleic acid (CLA) during the 18th through 22nd weeks of pregnancy, and others received a placebo. The women who received the calcium and CLA supplements had a significant reduction in hypertension, and it is believed that these supplements may reduce the risk of pre- and full-blown eclampsia.

Antioxidants

Pregnancy is known to increase the need for antioxidants. When women lack antioxidants in their diet (vitamins C and E, zinc and selenium), the deficiency may worsen hypertension. Some women have low levels of these antioxidants due to poor eating habits, which is common among younger women and teens. Supplements of antioxidants may significantly reduce the risk of eclampsia, with vitamins C and E being considered the most important.

At this time it there is no fool-proof preventative measure to reduce the risk of pregnancy-induced high blood pressure, so good prenatal care is vital. Your doctor will monitor your blood pressure and do blood and urine tests. Be sure to ask your doctor which supplements she recommends for you. She may also recommend a good dietitian to make sure you eat right and maintain the most nutritious diet during your pregnancy.

Shaking the Salt Habit - a Low Sodium Appproach to a Low Salt Diet

Congratulations! You have taken the first step towards a healthier lifestyle. First things first, though. Remove that salt shaker from your table and replace it with Mrs. Dash seasoning or a blend of your own choosing.

You will soon be amazed at how good your food tastes, now that it isn't clouded by excessive sodium. All foods have their own unique flavor, which is brought out by proper cooking and seasoning, and not covered up by salt. Your taste buds will thank you, (you don't know what you have been missing!) By adding a variety of fresh or dried herbs, the flavors in your favorite foods will wake up and be refreshed.

Supermarkets are much more accommodating these days, aware of the growing demand to offer low and no salt products. The Food and Drug Administration has established that "sodium free" labels on products cannot contain more than 5mg per serving. A "very low sodium" label may contain up to 35mg per serving, and a "low sodium" label can have as much as 140mg per serving, or 50 grams of the food.

By reading the labels, and determining how many servings are in one container, you will have a good understanding of what is acceptable for your own diet. A can of "low sodium" soup may have only 140mg of sodium "per serving", but checking carefully, the label may show that each can holds more than one serving.

As an example, a national brand soup (10.5oz) labeled 25% less sodium, contains 530mg of sodium "per serving", but the can holds 2.5 servings! That’s a whopping 1325mg of sodium per can. Can you imagine how much sodium is in their regular label? Yet, another flavor soup (10.5oz), distributed by the same national brand, labeled "low sodium" contains 90mg of sodium per serving, and the can contains only 1 serving. Such discrepancies are not uncommon. Don't be deceived by "less salt" labeling.

To be really aware of what you are purchasing, read all labels. Compare brands. Each brand will vary from another in it's nutritional content. Most frozen entrees contain a great deal of salt, because salt is a natural preservative, and therefore the shelf life will be extended for the package.

Recently I discovered that Trader Joe's Market offers a no salt marinara sauce that is superb. My family prefers it to the national brand, when we use ready-made sauce.

But how much sodium are you really getting daily? Even your tap water contains sodium. Where I live each 8oz glass of tap water contains 8mg of sodium. Times that by 8 glasses a day and you have 64mg of sodium just in water alone.

To get a good understanding of the salt content of your favorite foods, invest in a good nutritional book, like Nutrition Almanac, by Lavon J. Dunne and John Kirschmann. (the newest edition will be out in December 2006). Or my own favorite, The No-Salt Cookbook by David Anderson and Thomas Anderson. Along with great recipes, there is a chapter dedicated to sodium content of most foods, listed alphabetically.

Soon, you will just know how to calculate your sodium intake. It will become second nature. You will be able to scan a meal and just know.

If your local markets don't yet carry low sodium foods, ask the store manager if they can look into ordering what you need. Chances are you are not alone in searching for these low salt items. In the meantime, we have listed many resources for shopping online for low-sodium products on our webiste, www.Cooking-for-Compliments.com/low-sodium.html

Healthy Weight Loss - The Truth about Dieting

Very few people realise that nearly 100% of people who lose weight through a diet program put that weight back on even more quickly than before. Read on to discover why our health departments are now saying that even healthy diets should be avoided.

In the first month of a diet the weight you lose is mostly water and muscle weight. As soon as you go off the diet, those are replaced with more fat! In addition, almost no-one can stick to a diet because it is so out of kilter with the person's familiar eating patterns. The very act of dieting both lowers metabolic processing, and increases food cravings. No wonder that three years after going on a diet, over 95% have put that weight back on or are even heavier!

Nevertheless there is no doubt we have a serious weight problem. In Australia the latest National Nutrition Survey showed that we have 45% of women and 65% of men overweight. Over the last 20 years our obesity rate has doubled to 17% of men and 19% of women. According to the National Health & Medical Research Council paper “Acting on Australia’s Weight” our children are 2-3 times more likely to be obese, as their rates have also doubled since the 1980’s.

The costs of overweight are enormous: over $700 million dollars of the public purse, and over $500 million spent attending diet or weight loss clinics. Our hospitals are clogged with people who have diseases which are a consequence of overweight: heart disease, metabolic disorders, diabetes, oedema, osteoarthritis, gallbladder disease, cancers of the endometrium, biliary system disease and respiratory problems. The cost in loss of life is even worse. Every year in Australia we lose many thousands of people to the effects of overweight. We also lose thousands of young women every year dying from dieting diseases such as anorexia and bulimia.

So not only does dieting not work, it's dangerous, and we can no longer afford to tolerate a culture of dieting.

The following are a list of health problems caused by dieting, all of which are thoroughly backed by worldwide consensus research:

1. Diets have been linked with fatal eating disorders, particularly amongst children, and particularly amongst children of mothers who have dieted.

2. Weight loss dieting can cause health problems and can even lead to gall bladder disease and emergency surgery if the decrease is too rapid.

3. Dieting has been linked with lowered libido. Diets can wreck a wonderful sex life and a great relationship!

4. Diets usually cost money, money that could have been spent on lovely new clothes or family treats. If diets worked, this would be a wise investment, but the problem is, the weight loss effects are merely temporary and the damage done by dieting persists!

5. Diets often don’t provide correct nutrition, leading to problems with concentration and memory and also decreased well-being, lowered immune system and more illness.

6. Food deprivation causes food cravings that become so intense that sooner or later everyone busts out of their diet! At this point the myth of willpower is shown to be the awful lie that it truly is.

So why diet? It doesn’t work. It causes problems. And there’s a much better way!

What is this better way? Certainly we now know that healthy weight loss does not involve any special eating regime or exercise regime. Instead the best weight loss programs will ensure that a thorough study is made of how the person behaves and the lifestyle choices they make when they are NOT trying to lose weight. This is the realistic baseline that we're starting from.

Often we find that if the person is fairly active and not overeating too severely, that it is something very small that is nevertheless making a very big difference in weight. It could be that they're eating or drinking something on a regular basis that they had no idea contained so many empty calories. The café latté is a perfect example, as some of these can add up to as much as half one's daily calorie needs! One of these each day could easily add 0.5 kg per week in excess weight. Many people are surprised to learn that it only takes an excess of just 250 calories a day for most people to accumulate an extra 11 kilos of fat every year!

Or it could be that the person has reduced their physical activity level by giving up some sport or activity that they enjoyed and need to give themselves permission, even as adults, to get out there and play and engage with life again. This should not on any account be confused with an exercise regime. This really is about PLAYING and genuine pleasure is the key.

So this is why we should focus on healthy weight loss practices only, and really look at what choices people are making, and why they are making them, before we even begin to construct a plan, not by imposing it on someone, but by working together as a team to build an informed, customised, workable and permanent solution.

Finally, the compulsive and addictive components of weight loss have been so poorly understood that they've been ignored totally, leaving the poor overweight person out of control with cravings. Until now there has not really been a satisfactory answer to cravings, but by using modern deconditioning methods, people can now learn to literally switch off these cravings, quickly and permanently. I hope after reading this article that you would never again consider dieting, and instead look at the real reasons for your weight issues, and real solutions for healthy weight loss! Thank you for reading.

Copy of Mediterranean Diet for Health Benefits

There are about 16 countries which border the Mediterranean Sea, therefore, a copy of Mediterranean diet is not any one specific choice of foods. Remember amongst all these countries are many cultures, ethnic backgrounds, and religions within all the countries along the Mediterranean. The economy and the agriculture result in different versions that are the reasons why a copy of Mediterranean diet is not always the same.

A copy of Mediterranean diet is possible because a pattern exists in which certain characteristics avail. One of the concerns for a lot of us is how the American Heart Association perceives any diet that we may plan on following. The following is some examples of the things that are a part of the diet.

• The diet requires high consumption of fruits, vegetables, bread and other cereals, along with potatoes, beans, nuts and seeds.
• An important monounsaturated fat source is the olive oil used in the diet.
• The things we eat in a low to moderate amounts are dairy products, fish, and poultry as well as a little bit of red meats.
• Eggs may be eaten at least four times a week.
• The Mediterranean diet also permits a low to moderate use of wine.

It is up to each individual to put together a diet that you feel comfortable with. You should make a copy of Mediterranean-style diets and compare to diets that are recommended by the American Heart Association. The major difference you will find is this diet has a high percentage of calories from fats. The fact is that heart disease is lesser in the Mediterranean area than in the United States. The death rate is lower in the Mediterranean area as well. This factor is not all the diet but you must consider that in the Mediterranean area the lifestyle factors such as physical activity and extended social support systems play an important part.

In any diet certain things must be understood and compared to what we need. It is advisable to consult your physician and start reading the food labels whenever possible.

Understanding the differences in fats is essential when putting together a diet plan. A copy of Mediterranean diet shows that olive oil is used a lot but you may substitute canola oil if you are not use to using olive oil. The Greek copy of Mediterranean diet contains little of the two kinds of fat known to raise blood cholesterol levels. The two types are saturated fat and trans fat which is also called hydrogenated or partially hydrogenated oil. That is why it is very important that you read the ingredients on the labels. Recipes can be altered and it is advisable to do that. In case of fats use canola oil. If you are not a wine drinker or prefer not to drink wine then grape juice is highly recommended. Studies have shown that drinking grape juice has the same beneficial effect as drinking wine. The seeds of the grapes are powerful free radical quenchers. Remember when you do drink wine or grape juice does it in moderation. There are other things involved with the diet that can be substituted as well if necessary.

The copy of the Mediterranean diet the way you like it is a good way to loose weight but let us recommend to you that you exercise on a regular basis; drink at least 6 glasses of water a day and a moderate consumption of wine. We prefer that you drink grape juice as it provides the same heart health benefits as red wine without the concerns of alcohol.

Now let us look at a copy of Mediterranean diet itself and see how we might be able to utilize it for ourselves. One of the main components recommended to eat is lots of fruits, vegetables and whole grains. It seems that red meat is not recommended rather substitute the red meat for fish or chicken. A cholesterol free product means that it is good for you because they are made with hydrogenated or partially hydrogenated oils. A copy of Mediterranean diet well followed is great for people who have heart disease. Now that we have checked out the diet we can put together a meal plan. I am going to put together a mock plan for one day. I do advise that you work out your plan according to your own food preferences.

A One Day Version of the Mediterranean Diet

Breakfast:
* Half a Grapefruit
* Srambled eggs & steamed tomatos pinch of chilli or cracked pepper
* Small Glass Orange juice (squeezed preferably)
* Mid-day Snack:
* A glass of grape juice
* Fruit mixture of melon, strawberries, apples, and peaches

Lunch:
* Chicken Salad Vegetable salad
* Consists: lettuce, tomatoes, cucumbers, fetta cheese, pitted kalamata olives, chicken breast strips with a lemon, olive oil and pepper salad dressing.
* Hard seeded rolls and glass of water
* After Noon Snack:
* Glass of water
* Watermelon, orange or other fresh fruit in season

Dinner:
* Fish in lemon juice lightly broiled
* Brown Rice, diced steamed vegetables (squeeze lemon, olive oil and cracked pepper sauce over all)
* Dark Lettuce and Peach Salad
* Asparagus Tips
* Glass of red wine, Ice Tea or Green Tea
Drink water daily until you have consumed at least 6-8 glasses.

Is Your Diet Plan Hurting Your Kids?

In 2001, a study showed that mothers' eating habits significantly influence how their daughters eat. Even more than anything these mothers do to directly control the eating behavior of their daughters.

If that's true, have you ever wondered how your dieting behavior affects your kids?

Before you choose a new diet plan, here are some things you might want to do for your kids' sakes as well as your own:

1. Avoid perfect diets.

You're not perfect. Nobody is.

If you choose a diet that requires perfect eating behavior, you're setting yourself up for failure. And you'll probably beat yourself up when you inevitably cheat - and cheat big.

If you don't set realistic standards for yourself, your kids may think they have to meet impossible standards of perfection, too.

Isn't it better to let them see you diet realistically? Show them how you can lose weight, but still handle social occasions like parties and eating out with friends.

Show them how you can work in a sweet treat now and then without acting like it's a character flaw.

Give yourself permission to be human. For your benefit and for theirs.

2. Avoid crash diets.

You already know it's unhealthy to lose more than 1 or 2 pounds a week. So don't do it.

You wouldn't want your kids to engage in risky or unhealthy behavior. You shouldn't, either.

Unless your doctor advises you to lose weight more quickly, stick to a diet plan that helps you to lose weight gradually.

3. Don't eliminate any food groups when you're dieting.

You need proper nutrition and so do your kids. So make sure all of you eat a balanced diet with enough choices from all the food groups. That way, all of you will stay strong and healthy.

Losing weight doesn't depend on cutting out certain foods or food groups. It's just a matter of cutting calories. Wisely.

Anyone who tells you anything different is misinformed or lying. It's calories. Period.

4. Set a sensible weight loss target for yourself.

You don't want your kids to look like they're anorexic. Neither should you.

It's not healthy. And it's not attractive, either.

Besides, we all know that magazines touch up those celebrity photos so our favorite stars look perfect. It's fantasy. It's illusion. It's not real.

So get real. Diet down to a healthy target weight, then stop. There's no need to go to some fashion extreme. You wouldn't want your kids to do it, would you?

5. Avoid yo-yo dieting.

If you're jumping from one diet to another with no real success or if your weight fluctuates wildly, then you're choosing the wrong diet plans. Skip the extreme diets that torture you until you break.

You need to choose something you can live with so you can lose the weight once and for all.

Does that mean you'll never gain an extra pound or two?

Of course not. But if you choose a realistic diet plan, you'll discover how to handle minor setbacks so they don't become major problems.

At the same time, you'll show your kids how to cope with weight loss in a healthier, less frustrating way in case they ever face the same problem as adults.

Show your kids that dieting doesn't have to be torture. That it doesn't have to be unhealthy. That you don't have to become an emotional basket case.

Show them that you can have a life and still enjoy it-even when you're losing weight.

It's better for you. And it's better for them.

6. Don't overreact if you cheat on your diet.

You don't want your kids to obsess over body image. And you certainly don't want them to have their entire self-image wrapped up in what they eat, do you?

Then don't do it to yourself.

It's easy to let a diet consume your life. Every conversation, every thought, every action seems to be about food and calories and fat grams and whatever else you're counting on your diet plan.

Yes, you have to become more aware of what you eat when you want to lose weight. But do yourself and everyone around you a favor.

Keep it in perspective. Plan your meals. Then live your life.

If you deviate from the plan every once in a while, oh well. That's life. Move on.

If you choose a realistic diet plan, it won't be the end of the world. And you'll still reach your weight loss goals.

Every diet plan should allow for those times when you need to indulge.

That way, you're more likely to succeed. And everyone around you will be happier if you're not obsessed with your diet.

Plus your kids may learn to keep their body image in perspective, too.

7. Get your doctor's approval before you start any new diet plan.

This is probably the best thing you can do for your kids. Show them how to be sensible and how to take proper care of their health. Show them by taking care of your health.

It's the best gift you can give them.

Important Disclaimer: This information is presented for educational purposes only. This isn't medical advice and it's not a substitute for any advice or treatment from your physician. You should always see your doctor before starting any new diet.

5 Warning Signs Your Diet Isn't Working

Let me ask you a simple question: do you feel you're getting the best results from your current food program? After all, we all want the same things: increased energy, a fit and sexy body, to live longer and healthier, avoid and heal health challenges, and a sound nutritional approach.

Sometimes it happens that you may be doing well for a while with your diet, but imperceptibly you move away from the results you're looking for, and sooner or later you realize, “this diet isn't working for me anymore!”

To prevent that from happening, here are some warning signs to watch out for and what to do about them.

1. Cravings

It's perfectly normal to experience cravings for cooked and processed foods when you transition to a mostly raw or all raw diet. The problem occurs when these cravings persist and don't go away.

In my experience, there are two causes for cravings: nutritional and emotional. I will review nutritional causes now, as emotional causes are complex and beyond the scope of this article.

Nutritional causes are fairly simple: if you're not eating enough calories from fruits and vegetables, you *are* going to crave cooked and processed foods.

The trick is to be able to consume enough fruits to get your calories, without consuming more fat than you need to (and at the same time consuming enough greens for minerals).

Eating too much fat will also cause cravings, while a nutritionally-sound low-fat approach is the best remedy against cravings.

Keeping in mind that the average active woman needs 1800 to 2500 calories per day, and the average active man 2500 to 3000, a short visit to www.fitday.com should let you know if you're consuming enough calories from fruits and vegetables.

2. No Energy to Exercise

If you have no energy to exercise, or are not making progress in your fitness program, it's probably because you're not consuming enough calories and/or you are consuming too much fat. It's often a sign that your diet is not working.

An energy deficit will be obvious when you follow a fitness program. If you're barely consuming enough fruits and vegetables to meet your dietary needs, you can't expect to have extra energy to exercise.

Also, an excess of fat in the diet can cause a “run-down” feeling which may prevent you from experiencing the energy to exercise.

We often tend to “under-estimate” the amount of fruits and vegetables we should eat, and “over-estimate” the amount of fat that it's okay to eat.

By checking out that your daily consumption of fruits and vegetables is adequate to meet your energy needs (at www.fitday.com, for example), you can also verify that your fat consumption by calories is less than 10-15%.

3. Waking up in the morning tired

Waking up in the morning still tired is also a sign that your diet may not be balanced. This is often caused by eating excessive quantities of fat, especially coming from nuts and seeds, and/or eating late at night. My suggestion would be to try eating only fruits and vegetables, without fat of any kind, for about 3-4 days, and avoid eating later than 7 p.m., and see how you feel.

Chances are that you'll start waking up in the morning much more refreshed and energetic!

When that happens, just make sure that when you reintroduce fats into your diet it's in small amounts (I've provided guidelines in my book "The Raw Secrets").

4. Inability to maintain weight

Two things can happen here. Either you haven't been able to *release* the weight you were carrying around in excess, or you're getting thinner than you'd like to be.

In the first case, if you're still struggling to reach your ideal weight, even though you've transitioned to a raw food diet, you may simply have the wrong nutritional and lifestyle approach. My suggestion would be to join us for our next Body Enlightenment System.

If you're getting thinner than you'd like to, you should also review the articles on weight (click here). Know that the best thing you can do is to combine strength training (basically lifting weights or high-resistance bodyweight exercises) and *eat big*!

If you wish to gain significant muscle mass, you can, even on a raw food diet. But you'll need a good training program and to consume sufficient calories from fruits and vegetables. For a woman, that means at least 2500 calories per day on average, and for a man at least 3000.

5. You're confused

Another sign that you may be heading towards a diet “disaster” is having the feeling of confusion and doubt. Eventually, that feeling may intensify and lead you to either give up entirely or try other programs that won't work.

The solution to this is to gain sufficient knowledge to avoid this confusion, go to the root of emotional issues behind food, and join a group for coaching and community that can provide you with constant support and inspiration to continue on the path of radiant health.

Your next step? To take what you've just learned and put it to the test right away!

Top 10 Tips for Choosing a Successful Diet Plan

Going on a new diet usually ranks about as high as going to the dentist.

You know you need to do it. But you procrastinate because your past experiences have been so unpleasant. Even torturous.

But there's one big difference between going to a dentist and going on a diet. The results from the dentist usually last.

So why don't the results of a diet usually last?

Because you have to eat several times every day. So if the only way to keep the weight off is a diet that seems as torturous as a trip to the dentist, is it any surprise most of us fail repeatedly?

I believe you'll have a greater chance for long-term success if you enjoy your weight loss program.

So here are my top 10 tips for choosing a successful diet plan:

1. You Have to Be Able to Live With Your Diet And Have a Life With It.

This is absolutely the most important tip.

If your diet seems like torture, if the food gives you no pleasure, if you're making yourself and everyone around you miserable, then you'll have trouble losing all the weight you want and keeping it off.

You have to make long-term changes in your eating habits to succeed with weight loss. So whatever you do to lose weight initially should be similar to how you keep it off.

That means you have to eat foods you enjoy. You have to be able to socialize at food-based events. You have to be able to enjoy life.

2. You Should Lose No More Than 2 Pounds a Week.

Sometimes, you may lose a little more at the beginning. But week-to-week, 2 pounds is enough. Anything more is unhealthy.

3. Your Diet Shouldn't Be Extreme in Any Way.

Unless your doctor advises you otherwise, it's unhealthy to eliminate entire food groups. A balanced diet provides vitamins and minerals to keep you strong.

So skip the diets with low-carb, all grapefruit, or whatever the latest fad is. Extreme diets usually don't work. At least not for very long.

4. You Should Have Minimal or No Hunger.

If you're losing only 1 or 2 pounds a week, you shouldn't experience tremendous hunger. Not if you plan your meals and snacks correctly.

5. You Should Have Lots of Food Choices.

There's no reason to restrict the kinds of food you eat week to week. I've never understood plans that say in Week 1, you can only eat these 10 foods. In Week 2, you can add another 5 foods. But if you gain weight, go back to Week 1.

If your diet doesn't work with every food from Day One, it's probably not going to work. Period.

6. You Should Be Able to Enjoy the Holidays.

If your diet doesn't build in holiday eating, you're going to do it anyway. You'll just ruin your diet.

That's why so many people start diets in January - after the holidays. Trouble is, the holidays always roll around later in the year. So you need to have a way to handle them.

7. Your Diet Has to Allow for Moments of Weakness.

Perfect diets are for perfect people. But there are no perfect people. So a perfect diet is destined to fail.

8. You Shouldn't Have to Exercise with the Diet To Lose Weight.

I'm not saying you shouldn't exercise. We all know exercise is healthy and it makes you feel good.

But the benefits of exercise should be a bonus. Not a necessary part of a diet plan.

After all, what if you become unable to exercise for some reason?

Or suppose you stop losing weight on your diet plan and you haven't reached a reasonable target weight. If the only way to start losing again is to exercise more, then the diet's not working.

9. You Should Get All the Information You Need When You Start the Diet.

If someone sells you a diet and you have to go back week after week to get more information, they're just trying to make money off of you. There's no reason why Week 1 should be substantially different from Week 9.

And when you pay your money, you should know what the entire diet system is about. How else can you evaluate if it's going to work for you?

10. You Should Control the Diet.

The diet shouldn't control you. By this, I mean that your diet should meet your needs and wants.

Strict rules just increase your chance of failure.

For example, if you like to snack in the evening, but your diet eliminates eating after 7PM, how are you most likely to fail on your diet?

That's right. By snacking in the evening.

But everyone has different needs and wants. So you have to be able to customize a diet to meet yours. Then you're more likely to succeed.

And of course, before starting any weight loss program, you should see your doctor to make sure your diet is right for you.

The Recommended Diet For Menopause

You are what you eat—especially during menopausal years. As people—especially women—get older, the digestive tract becomes less and less efficient leading to a longer digestion process. This is why knowing the proper and balanced diet is quite significant so you will know how to select foods that your body needs.

Nutritionists advise women nearing menopausal years to do everything possible to ensure that they eat a diet that is balanced and can provide the nutrients their body might need.

THE IMPORTANCE OF DIET DURING MENOPAUSAL YEARS

Experts say that knowing the proper diet for menopausal women is one excellent way of fighting the emotional, physical, and spiritual changes they experience. They also agree that to be able to manage menopause, women must be meticulous in the food they take in and they should keep in mind the important food group for their age like proteins and protein alternatives, adding up servings of grains and carbohydrates, dairy products, fats, and tons of fruits and vegetables.

Knowing the proper diet during menopausal years will help you manage the distressing symptoms of menopause. Keep in mind that good diet nutrition does not only minimizes the possibility of physical, mental, emotional, and health risks during menopausal years. If you are determined to combat the symptoms of menopause even before it gets worst, try some these healthy menopause diet suggestions.

1. Take in as many fruits and vegetables in your every meal. Fruits like melons, bananas, and citrus fruits that are rich in potassium along with veggies like spinach, yam, cabbage, and broccoli can be a perfect source for the nutrients you need and can even help balance your body’s sodium and water retention.

2. Go heavy on soy. Known to contain phytoestrogens—a chemical that has the characteristics of estrogen—soy is recommended in the diet of every menopausal woman because it reduces the possibilities of hot flushes. The bets sources of soy include tofu, soy nuts, tempeh, soy yogurt, and soymilk.

3. Take in a lot amounts of fiber—especially soluble fiber—on regular basis.

4. Delete the entries of junk or fried foods in your list. Instead of munching junk foods, take in broil or baked products instead.

5. Forget about white bread/flour in your bread. Eat products that include wholegrain bread, oats, rye, and wheat germ.

6. Stop eating white rice—with basmati or brown rice as an exception.

7. Veer away from regular potatoes. Instead switch to sweet potatoes or pasta.

8. If you’re not suffering from arthritis, add beans and lentils to your regular meals.

9. Opt for virgin olive oil, canola, wheat germ, or flaxseed oil instead of processed cooking oils when cooking.

10. Oily fish as salmon or mackerel should be a regular part of your diet because these are rich in omega-3 essential fatty acids that have wide range of health benefits.

Experts also recommended the addition of Vitamin C, D and E, bioflavonoids, isoflavones, B-complex, calories, calcium, Lignans (a form of phytoestrogen), Magnesium, Phosphorus, and Zinc to your diet to help fight the symptoms of menopause.

Indeed, having a balanced diet is just one of the so many things that men and women can do to reduce the discomfort brought by the symptoms of menopause.

Experts say that healthy eating wouldn’t only prevent weight gain but will also help alleviate the more challenging symptoms of menopause like hot flashes, irritability, and mood fluctuations.

Although there is no proven or concrete diet plan for menopausal men and women today, nutritionists believe that dietary recommendations containing the right amount of foods from a specific food group can be an effective way to treat the burden caused by menopause.

Remember, having a healthy menopause diet will not only maintain optimal health of the menopausal individual but will also decrease the risks of developing more complicated illnesses brought by the hormonal changes of the body.

Don't Lose the Fat: Why Some Diet Gurus May Have Steered You Wrong

It's become a mantra. Fat is bad.

At least, that's what almost all the diet gurus say.

But did you know that when we cut too much fat from our diets, we may be eliminating the very element we need to absorb the vitamins and nutrients that keep us healthy.

That's because certain vitamins, especially in fruits and vegetables, are "fat-soluble." In other words, your body can't absorb nutrients unless enough fat is present.

So if you're constantly eliminating the fat from your diet to cut calories or to follow the latest warnings, you may be getting far less healthful effects from your salads, other vegetables and fruits.

In studies released in 2004 and again this year by Ohio State University, researchers found that the absorption of carotenoids from yellow, orange, and red vegetables is better when you eat them with some fat. Carotenoids are believed to have cancer-fighting properties.

Here is a partial list of some fat-soluble compounds that may be absorbed better if you eat them with fat:

1. Beta Carotene. This can be found in foods such as cantaloupe and carrots.

The researchers suggest eating salads with full-fat rather than low-fat or no-fat dressings. So if you put carrots in your salad, full-fat dressing may help you to absorb the nutrients.

But with so many people unable to stay on strict low-fat or veggie diets, why not choose something that tastes a little better? For example, something that people in Pittsburgh once called a Boston cooler.

You cut a cantaloupe in half (leave the rind on), clean the seeds out of the middle, and put a scoop of chocolate or vanilla ice cream in the hollow of the half-melon.

Then place the half-melon in a bowl so it doesn't fall over when you try to eat it. You eat the ice cream and the melon with a spoon.

It's about 250 calories, but it's a great snack or dessert. You get to indulge with ice cream, but still get some good nutrients from the cantaloupe.

It's also filling. So you shouldn't be as hungry as when you just nibble on a salad.

And the best part is that the fat in the ice cream may enhance your body's ability to absorb the fat-soluble compounds from the cantaloupe. (Although no one knows for sure at the moment.)

2. Lycopene. This is the red carotenoid found in watermelon, tomatoes and pink grapefruit.

It's also a potential cancer fighter. Researchers have shown that our bodies absorb the lycopene in tomatoes more efficiently as sauce, juice or ketchup.

Here again, rather than always eating salads with full-fat dressing, why not try cheese ravioli with tomato sauce? It's a tasty, satisfying dinner.

And you may be enhancing your absorption of the lycopene in the tomato sauce with the cheese in the ravioli.

3. Vitamin E. This can be found in broccoli, mangoes, peanuts and spinach.

Some research suggests that vitamin E can help your heart and possibly prevent blood clots. But the results aren't conclusive yet.

However, a recent German study with rats showed that eating trans fats actually slowed the absorption of vitamin E when compared to other types of fats. So this may get tricky.

4. Lutein. This antioxidant can be found in dark green, leafy vegetables like spinach and also in egg yolks.

Lutein is supposed to help your skin and your eyes, particularly in reducing the risk of macular degeneration.

I find it interesting that we're allowed to eat eggs again when the food police vilified eggs for so many years - particularly egg yolks.

Have we also gone too far in vilifying fat?

So before you completely cut the fat from your diet, think about the nutrients you may be missing.

Now I'm not saying we should eat only high-fat foods.

But while it's not healthy to go to extremes with high fat, it seems as though it's not healthy to go to extremes with low fat, either.

Maybe it isn't only the fat that's making us fat, but also the number of calories we consume. Some moderation in both areas just might do the trick.

And I believe people are more likely to lose weight if they like the foods they eat.

So talk to your doctor about whether you really need to cut so much fat from your diet. Or is it healthy to have a little ice cream or ravioli once in a while?

His answer might surprise you.

CFS, Fibromyalgia and Obesity: The Truth about Exercise and Diet

We have now reached a level of obesity in the US, South America, Canada, and throughout Europe which is unprecedented in recorded history.

It is also accepted that the lifestyles we lead are often very high stress.

It is no coincidence that these new peaks of obesity and stress correlate directly with an increase in the occurrence of "modern" or "new" diseases of Western society, including heart disease, the cancers, and others including the rheumatic and fatigue spectrum, specifically in our case Fibromyalgia and CFS.

At least we have moved past the era when debate was so Neolithic as to suggest that these conditions don't really exist or are a subdivision of psychology and now we can concentrate on the science and biology of these diseases and the reality of life and recovery for Fibromyalgia and CFS patients.

Carrying extra weight will exacerbate small anomalies in musculoskeletal balance.

These anomalies in conjunction with a certain genetic predisposition appear to underlie the onset of Fibromyalgia and Chronic Fatigue Syndrome in certain individuals, while other individuals who suffer the same initial "trigger" infection, trauma or exposure recover relatively unscathed.

Post-onset, carrying extra weight may cause your condition to be maintained longer and exacerbated more than in patients of normal weight.

The Autonomic Nervous System, damaged by the initial trauma of your condition controls homeostasis, digestion, and the organs of elimination to name but a few of its functions.

The ANS will be under additional stress in individuals who are overweight or clinically obese.

I do appreciate that the last thing you need to hear when you are struck with the early stages of Fibromyalgia and Chronic Fatigue Syndrome is that you need to lose weight.

In the early stages of the illness weight loss is NOT advised. I advise sufferers to eat a well balanced diet.

At a later stage as overall toxicity reduces, lymphatic flow improves, immunological modulation begins and digestive stress is reduced weight loss strategies can be considered and undertaken.

However due to the causal factors involved in Fibromyalgia and Chronic Fatigue Syndrome it is essential to avoid programs which require strenuous exercise regimes, due to the onset of post-exertional malaise which is a defining feature of Fibromyalgia and CFS pathology.

Any program involving sustained aerobic activity that induces cardiovascular debt or strenuous muscular exertion such as weightlifting, can seriously damage sufferers of Fibromyalgia and Chronic Fatigue Syndrome.

Patients suffering "true" CFS should never attempt to waste what little energy they have on strenuous exercise, whether it be weight bearing, graded, aerobic or anaerobic.

The only energy you should be expending is on your essential daily activities, and relaxing walks or pastimes which will reduce your susceptibility to depression.

What I am about to say I am sure will open a veritable Pandora's Box, well so be it.

My research has lead me firmly to the conclusion that the evidence supporting "graded exercise" as a strategy for CFS and Fibromyalgia treatment is wholly unfounded.

Clinical trials I have investigated which were used as supporting evidence for the use of graded exercise as an establishment response to CFS and Fibromyalgia were deeply flawed as inadequate distinction was made with regards to the actual medical cause of fatigue in these sufferers.

The definition of Chronic Fatigue was basically that a subject should have suffered pronounced fatigue for 6 months or more.

From our own research we all know that there are a thousand and one different causes of long term fatigue. Chronic Fatigue Syndrome being just one of these.

Similarly it is a recognized fact that patients diagnosed with mild, post-natal, or clinical depression and/or Seasonal Affective Disorder often respond well to graded exercise regimes, particularly if undertaken outdoors in daylight.

Not only does graded exercise improve stamina via increased RBC production and oxygen uptake, it provides a lux (unit of light) boost in SAD sufferers, and provides a new purpose and routine to depressed patients.

Exercise also produces endorphins which help to boost and modulate brain chemistry with respect to serotonin and dopamine balance.

Naturally, it stands to reason that all these factors will benefit patients with fatigue of DEPRESSIVE origin.

However, damage to the Autonomic Nervous System in patients with "true" Fibromyalgia and CFS mean that energy production via the Sympathetic Nervous System in response to exercise is impaired.

More importantly, removal of toxins and lactic acid produced by the muscles in response to exercise via the lymphatic and venous systems is seriously compromised and as a result causes toxic overload and rapid symptomatic decline after exercise.

This results in the "post-exertional malaise" that Fibromyalgia and CFS sufferers who have attempted an exercise regime WILL have experienced.

A cruel twist in the tale which has lead the establishment down the pscychological path so many times is that often the most obvious physical sign of illness in Fibromyalgia and CFS patients is that they are suffering depression.

It is only now being acknowledged by the establishment that patients with these syndromes display depression as an environmental CONSEQUENCE of living with their illness.

It is NOT THE CAUSE as is so often dictated by well-meaning healthcare providers.

I am putting together a manual of dietary advice which I will be posting soon, but in the meantime I recommend a diet that is balanced and safe, rich in nutrients and will produce sustainable results with regards to maintaining or reducing your weight while you are still in the recuperative phase of a chronic disease.

I do admit reservations about recommending calorific restrictions but our illness is not caused by a lack of calories, and excessive consumption due to depression or comfort eating will only serve to overload organs which are already disturbed and congested.

From a dietary perspective, I advise a pretty standard protocol:

• Eat 5 or more portions of fresh, raw fruit and lightly boiled or streamed vegetables per day, with a good balance of protein and carbohydrates.

• Avoid red meat more than once a week. Eat chicken and fish instead.

• Avoid too much sugar. Fruit will contain all the sugars you need in a more useable form.

• Avoid dairy products due to the almost universal immune over-reaction to cow's milk.

• Avoid alcohol consumption. This should be a given if you are reading this anyway. The immune response is excessive and the toxic load on the eliminatory organs such as the liver, kidneys and stomach are also excessive.

• Take a daily high quality multivitamin/multimineral supplement.

With this balanced diet you will not be deficient in any nutrients which could possibly be causing your fatigue, or that could hinder your recovery from your condition.

Also, you will not be putting undue strain on your digestive system, which is currently disturbed and malfunctioning.

I DO advocate taking a high quality multivitamin/multimineral supplement to top up any slight deficiencies you may have on a daily basis. They will certainly do you no harm and for a small price will eliminate any worries you might have over dietary deficiencies.

There have been notable cases where sufferers who have been misdiagnosed have responded remarkably to high doses of the B-Complex family. It seems malnutrition is still far from being confined to history in the US and with the rise of fast food is making quite a confident and remarkable comeback in our own backyard.

The quality of foods you consume should hugely outweigh the quantity.

All foods consumed should be natural, unprocessed, and highly rich in vitamins, minerals and micronutrients.

If I must recommend a particular "fashion" diet that meets these criteria it would probably be "The South Beach Diet", but I do not recommend any dietary restrictions till you are past the 3 month stage of your recovery protocol.

The Mayo Clinic Diet And The 7 Rules of Dieting

Rumors have been going around for years that the Mayo Clinic's get-thin-quick weight loss routine says it's okay to eat all the vegetables, fruits, meat and fat you want. The genuine Mayo Clinic has made statements repeatedly for years that they have nothing to do with the "Mayo Clinic Diet," and they do not in any way endorse it. The real Mayo Clinic have even issued statements saying that it may be unhealthy for many people.

The Mayo Clinic site is the place you should go to if you want the truth. On this site you will find information for the REAL clinic, with tips and guidelines for healthy eating and diet information.

The Basics

When you lose weight, you are using up more calories than you are taking in. You have to take in less calories than you use everyday in order to lose weight. Eating a healthy, balanced diet that suits your particular lifestyle, and being physically active everyday, is the only way to lose weight.

A diet has to be individualized to your particular lifestyle in order to be effective. There is no one-size-fits-all, standardized diet. In fact, your dietary needs will change over your lifetime. You need different things at different times, and you have to always pay attention to what is happening with your body and adjust your diet accordingly.

7 Rules of Dieting

1. Try to have more fruit in your diet than vegetables.
2. Avoid or decrease intake of cholesterol and saturated fats.
3. Watch your intake of salt and sweets.
4. If you drink, be moderate and don't drink too much.
5. Think about food portion size and make sure meals aren't too big.
6. Keep an eye on your calories.
7. Make sure to get some kind of physical exercise everyday.

Carbohydrates

These provide most of the energy for your body. Foods such as whole grains, legumes and many types of beans are called "complex carbohydrates." Foods containing these complex carbohydrates are common in the Mediterranean where the incidence of obesity, heart disease and diabetes is rare.

You should get 45-65% of your calories everyday from carbohydrates. If you want to keep those carbs balanced, get lots of fruit, milk and complex carbohydrates, and watch your intake of sugar and white flour.

Cholesterol

Cholesterol actually has a vital function in our body: the function of building and maintaining cells. Cholesterol makes it easier for the cells to do this. However, our bodies make pretty much all the cholesterol we need which means that all the cholesterol from meat, eggs and dairy end up lining the sides of our arteries.

It's best to take in no more than 300 milligrams of cholesterol every day.

Fat

Fat is also useful for the body. It contains energy concentrated, providing more than protein or carbs. Fat is used in the body to metabolize certain vitamins. It also contributes to healthy cells and neural pathways in the brain. But, some fats are more damaging than beneficial. Red meat, for example, contains trans and saturated fats, which have lots of cholesterol and can cause heart trouble.

Try to get only 20-35% of your calories from fat everyday, and try to get them from nuts, vegetable oil, fish oil and other non-animal sources.

Fiber

The tough part of vegetables is fiber. There is both soluble and insoluble fiber, and you need both. We get fiber from wheat, green vegetables, fruits, bran and oats.

Women should get 21-25 grams of fiber everyday. For men, it's 30-38 grams.

The real Mayo Clinic recommends a balanced diet of complex carbohydrates, vegetables and moderate servings of meat. It recommends you watch what kind of fat you eat. It is stressful to lose weight suddenly and can cause health complications. The Mayo Clinic recommends losing weight over a longer period of time, so your body has time to adjust to the changes. Diet plans that sell quick weight loss plans should be avoided. Here are some guidelines according to the Mayo Clinic's Nutrition Center:

Protein

Protein is important for nearly every part of the body's system. It's in your muscles, bones, skin, organs, blood, enzymes and hormones. You get protein from a variety of sources like meat, poultry, legumes, seafood, nuts and seeds.

You should get 10-15% of your daily calories from sources rich in protein.

Find Your Own, Personalized Diet

As we said earlier, the Mayo Clinic emphasizes that you must individualize your weight loss plan. Everyone is different, and your own personal diet should match you perfectly. On their website, they provide the Daily Calorie Calculator. You can use this to help you plan an appropriate weight loss plan.

For example, this is what a typical plan might look like:

Subject: Female, 225 lbs, 5' 6"
Recommendations (these are daily amounts):
Sweets and candy: no more than 75 calories
Fats: 3 servings
Protein/ Dairy: 3 servings
Carbohydrates: 4 servings
Fruits: at least 3 servings (more is okay)
Vegetables: at least 4 servings (more is okay)
Vegetables: 4 or more servings

On the site, you can also find sample menus that include number of calories and special ideas to help you lose weight. Here is an example of the type of tips you will see:

Eat more vegetables and fruits with all your meals
Try out some foods you are not used to and also try different combinations of your favorites
Eat a salad or soup before your main meals
Open a health food cooking book and grab some healthy cooking ideas
By the way, have you ever heard about energy density?

What Is Energy Density?

This is rate the Mayo Clinic uses to determine how much energy a given food will provide. It is a comparison of the number of calories in a food and food portion size. If, for example, you consider a sugary desert like chocolate cake, it is high in energy density, so a small amount of cake will give you lots of energy. However, it takes more cake than other, less energy dense foods, to make you feel food. Broccoli, on the other hand, has very low energy density, so you eat much less broccoli and feel full.

The ideas of the Mayo Clinic are really nothing new, but they are based on sound dietary concepts. They emphasize eating a balanced diet and shedding pounds slowly and steady over time. Beware of imposters who use the Clinic's good name to sell their get-thin-quick diet scams!

Why Is the Mediterranean Diet Good for Women?

The Mediterranean Diet Promotes Good HealthHere Are Six Reasons Why - Many of you may already know that women have become some what more concerned and interested in their diets over the last forty to fifty years than any other time in previously recorded history. This has occurred for specifically two main reasons:

1. Women have expressed concern over how a particular diet plan effects their appearances

2. Women have expressed concern over how a particular dies plan effects their health

Accordingly, a growing number of women have found themselves attracted to the Mediterranean diet. When it comes to the Mediterranean diet, there are six primary reasons why women find themselves strongly attracted to the diet regimen.

3. Weight Loss and Healthy Weight Maintenance

In many countries around the world, a record number of women are being classified as overweight and even obese. As a result, a growing number of women find themselves seeking effective and healthy dieting regimens to lower their weight to appropriate levels -- for both cosmetic as well as health reasons.

The Mediterranean diet has proven itself to be very effective at providing a means through which women can lose weight in a healthy manner. Additionally, the Mediterranean diet has proven incredibly effective as being a solid path a woman can take to maintain a generally ideal and healthy weight.

4. Anti-oxidants and Aging

The Mediterranean diet regimen is flush with foods that are rich in anti-oxidants. This includes leafy, dark green vegetables as well as certain fish that are common features in this dietary scheme.

Anti-oxidants have been proven to slow the appearance of aging in women. Additionally, anti-oxidants have been demonstrated as being effective at preventing organ and skin deterioration in women. The consumption of foods that are high in anti-oxidants has been proven to enhance longevity in both women and men.

5.Metabolic Syndrome

Metabolic syndrome is an ailment in which a person ends up afflicted with both Type Two diabetes and hypertension. Most experts believe that diet can play a significant role in reducing the likelihood of metabolic syndrome in men and women who are prone to the ailment.

Without exception, medical experts who have studied the cause and effect of metabolic syndrome universally have agreed that the Mediterranean diet is the perfect dietary scheme to prevent and control metabolic syndrome.

6. Heart Disease

Multiple studies in a number of different countries have concluded that the adoption of the Mediterranean diet lowers the incidence of heart disease in women (and men). Indeed, an analysis of the incidence of heart disease in the Mediterranean nations suggests that the use of the Mediterranean diet can lower the incidence of heart disease in women from twenty-five to forty percent.

7. Hypertension

Recent scientific studies have examined the rising incidence of hypertension amongst women. Many researchers attribute the increase in hypertension amongst women in recent years to a number of changes that have occurred in their lives, including:

-- a greater number of women entering the workforce

-- a growing number of women being forced to juggle the raising of children with a full time career

-- the food and beverage choices that women are making in the 21st century

Research studies in a dozen different countries over the course of the past twenty years have suggested that the Mediterranean diet is effective at lowering the incidence of hypertension in men and women. Because the Mediterranean diet is high if fruit, vegetables and whole grains and because the diet is low in saturated fats, most nutritionists and other experts believe that the dietary scheme works to lower hypertension in both men and women.

The Mediterranean diet combined with regular exercise has been demonstrated to have a marked effect on reducing the incidence of hypertension amongst middle aged women.

8. Breast Cancer

Perhaps the most important “ingredient” of the Mediterranean diet is olive oil. Save for fresh fruits and vegetables (in most instances) olive oil universally is present in the Mediterranean diet. As a result, on the surface, the diet scheme appears to be high in fat. Indeed, upwards to thirty percent of the caloric intake of the Mediterranean diet does come fat. What is important to keep in mind is that nearly 100% of the fat in the Mediterranean diet is unsaturated and comes directly from olive oil. In other words, the fat in the Mediterranean diet essentially is healthy. Olive oil, and the fat contained in the product, simply does not trigger the negative consequences that flow from saturated fats, from animal fats.

In addition, there have been several important scientific studies undertaken in the past decade that have demonstrated that a diet high in olive oil works to lower the risk of breast cancer in women. Thus, one of the beneficial results of adopting the Mediterranean diet is a lowering of the risk for breast cancer.

5 Ways to Get Faster Results From Your Raw Food Diet

When I first learned about the raw food diet, it took me years to figure out how to do it properly. Then it took me even more years - making mistakes and compromising my health - until I started experiencing the benefits I was looking for from the start!

Let's face it, if you're going to bother changing your diet at all, there's got to be a reason for doing it. I would bet you want to improve your health and energy, right?

But why take years to get those results, when you can get them in months or even weeks? Here are some of the things that I've found can help you get faster results from your raw food diet.

1. Incorporate Fitness

It's interesting to note that even though a person may be fit but unhealthy (think of all the athletes who died of a heart attack!), it's *not* possible to be healthy without being fit.

Until you reach the point where your body fat is at an optimal level and your fitness “above average”, you probably won't get all the results you're looking for even with an ideal diet.

Fit people not only digest better, the entire process of nutrition is improved with improved fitness. This means assimilation will be better, blood sugar will be more under control, and much more besides.

To start improving your fitness, you have to identify your areas of weakness and work on improving these first. We explain how to do this in the Perfect Health Program and we put it into action in our 30-Day Body Enlightenment System.

2. Address Emotional Issues

Just like fitness, your emotions are an integral part of your nutrition. You've probably had the experience of hearing a piece of bad news and suddenly losing your appetite. This shows that emotions are an integral part of how your body processes food. It's an essential part of your health.

Often people jump into a raw-food diet, hoping that it will help them “clear emotional problems”, when in fact it puts these problems right in their face and they can't deal with it!

Let's face the fact that most people eat for emotional reasons, most of the time. It's really easy to do so with heavily processed or fatty foods, because these foods literally “drug” us and “numb” our feelings.

With raw foods, it's harder to eat emotionally. That's why you don't see lonely overweight people eating buckets of apples to “comfort” their feelings. Instead, they do it with a pint of ice-cream!

Be aware and ready to feel and face your emotions. Equip yourself with whatever tools are necessary to get over emotional baggage - including self-improvement seminars, tapes, and group support.

3. Cleanse

One of the best ways to accelerate your health success is to go on some sort of cleanse, such as the Green Cleanse or the one included in the Body Enlightenment System.

A cleanse should be easy to do, while giving you results in terms of increased energy, weight *release* (if necessary), and increased vitality and health.

My favorite cleanses are:

- Green Cleanse: consuming only green smoothies and fruit for 5 to 10 days or longer.

- Fruit Cleanse: consuming only mono meals of fruit for 3 to 7 days or longer.

- Low Fat Cleanse: consuming only fruits and vegetables without any fat (avocados, oils, etc.) for 3 to 7 days or longer.

While it's possible to do a cleanse on your own, it's best if you have someone to coach and support you in the process.

4. Find Raw Friends

Feeling alone and isolated can kill your success with the raw diet! It's very important to find at least one “buddy” who can support and encourage you on this path.

Now with the Internet, it's possible to connect with more people than ever. In our different programs (such as the Body Enlightenment System), we have seen the value of offering phone coaching and support, as well as discussion forum support.

Connect with other raw-food enthusiasts using available resources, such as local potlucks, teleseminars and phone coaching, coaching programs and discussion forums.

5. Get a Coach and a System

Besides lack of social support, the reason why most people don't succeed with a raw-food program is that they don't have anybody coaching them personally and showing them a system that works for incorporating all of the different elements of a healthy lifestyle.

Unless you think you can do it on your own, you need someone to show you a system that works!

No matter what the coach and system you choose for yourself, you have to make sure that:

- You find a supportive and non-judgmental coaching environment, yet one that challenges you enough to keep improving.

- You have enough quality tools and easy-to-use systems to make progress with your health, fitness and diet.

- The support you get is *constant* or *daily*, not just occasional.

- The program or coach you choose has a track record of success and lots of experience in the field.

Make no mistake about it, you can either take 2 months to put all of the pieces of a healthy raw lifestyle together, or you can take 2 years or 20 years! Do yourself a favor and choose the shortest route to success.

What IS a Healthy Diet

There is so much information about what is healthy and nutritious these days that it is very difficult to sort out the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to your current diet.

If you think it is just too much trouble to make some simple changes to improve your family’s diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making the difference between poor health and good health.

Along with regular physical activity, a healthy diet is the most important factor that determines your weight. If you are overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood pressure, osteoarthritis, and certain cancers, increase significantly.

EASY STEPS TO A HEALTHY DIET

Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains, legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.

*VEGETABLES – A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes, and squash, and red vegetables like red peppers and tomatoes.

*FRUITS – Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar. (Unless you make the juice yourself.)

*WHOLE GRAINS – Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber. Fiber can help reduce your risk of diabetes, heart disease, and cancer.

*LEGUMES – This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber. Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.

*LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide protein.

*LOW-FAT MILK PRODUCTS – Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of diabetes and help build strong bones, reducing your risk of osteoporosis.

There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars, alcohol, and some fats, contribute to diseases and poor health.

*SUGARS – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as some foods contain sugar that may surprise you.

*ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions including some types of cancers.

*FATS – There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.

1. Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)

2. Polyunsaturated fats (safflower, sesame, sunflower seeds)

These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.

3. Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.

Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed foods like frozen dinners and some canned food. Always check food labels before purchasing.

Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils, shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food labels, make sure the ingredients do not include hydrogenated fats.

Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy, far outweigh any inconveniences you may experience.