Tag Archives: vegetables

Optimum Health Foods

Author: Patrick Carpenhealthy-foods

It is a widely accepted idea that some foods do more good to your body than others. In other words, some foods are healthier to eat than others. In this article, I set out to examine some of the natural nutrition sources that experts consider to be exceptionally “healthy” for your body. Remember, you are what you eat!

The Apricot is number one on my list. Apricots contain beta-carotene which helps to prevent free radical damage and gives protection to the eyes. An average sized apricot gives you 17 calories, 0 fats, and 1 gram of fiber. They may be eaten dried or soft.

Next, I’ll strongly recommend the mango fruit. Accounting for approximately 50 percent of all tropical fruits produced worldwide, mango is one of the most extensively exploited fruits—for good reasons. A medium sized mango packs 57 mg of vitamin C—almost your entire daily dose. Considered a model “superfruit”, it boosts your immune system and helps prevent arthritis.

The average sized cantaloupe contains 177 mg of vitamin C—almost twice your recommended daily dose. Half a melon contains approximately 853 mg of potassium, 97 calories, 1 gram of fat, and 2 grams of fiber. The potassium in the cantaloupe helps to lower blood pressure.

Tomatoes, according to a review published in the “Journal of the National Cancer Institute” has been linked (although by limited evidence) to the prevention of certain types of cancer. One medium sized tomato contains 26 calories, 0 fat and 1 gram of fiber.

In the vegetables category, I’ll choose to start with onions. A cup of onions provide 61 calories, 0 fat and 3 grams of fiber. Onions are known to prevent cancer, according to studies. They have been used in Chinese medicine to treat coughs, angina, bacterial infections and breathing problems. The World Health Organization (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis. Onion extracts are also recognized by the World Health Organization for providing relief in the treatment of coughs and colds, asthma and bronchitis.

Next in my vegetables list is broccoli. One cup of chopped broccoli contains 25 calories, 0 fats and 3 grams of fiber. Broccoli is rich in a wide array of nutrients with a substantial amount of vitamin C and beta-carotene. Half of the fiber in broccoli is soluble, and half insoluble, helping to meet your needs for both types of fiber. Broccoli belongs to the family of cruciferous vegetables– which are known for reducing the risk of many types of cancer.

Spinach is recommended for its high calcium and iron content. In addition, spinach is an excellent source of vitamin K, vitamin A, manganese, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorous, zinc, and vitamin E. This vegetable also contains omega-3 fatty acids in a fairly good proportion. The carotenoids in spinach helps fend of macular degeneration, which is a major cause of blindness in elderly people. One cup of spinach provides 7 calories, 0 fats and 1 gram of fiber.

In the “grains, beans and nuts” section, I’ll choose to start with “peanuts”. Peanuts, and other nuts, can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fats, and over 2 grams of fiber.

The pinto bean is another highly recommended potassium rich health food. Half cup of pinto beans provides more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup gives 103 calories, 1 gram of fats, and 6 grams of fiber.

Skim milk is a great source of vitamin B2, which is important for good vision and, along with vitamin A, could protect against allergies. It also gives calcium and vitamin D. One cup contains 86 calories, 0 fats, and 0 fiber.

In the “seafood” category, the salmon is strongly recommended. Like all cold water fish, salmon is an excellent source of omega-3 fatty acids. Omega-3 fatty acids have been proven to help reduce the risk of cardiac diseases. A 3 ounce portion of salmon contains 127 calories, 4 grams of fats, and 0 fiber. Two other great sources of omega-3 fatty acids in the “seafood” category are mackerel and tuna.

Eat This Not That! Restaurant Survival Guide: The No-Diet Weight Loss Solution

6 Pillars of Fat Loss Nutrition

Author: Mike Roussellfruit bowl

We all want results. Whether it is more muscle, less fat, or both. We want results. You can lift all the weights you want and grind out session after session of interval training but if you aren’t paying attention to what you are eating then all this effort is a waste. The #1 most important part of any fat loss or muscle growth program is nutrition.

Nutrition is confusing though right?

There are new “discoveries” being reported by the media almost every day. It is a full time job keeping up with all this information. Fortunately you can get that body you want. You can achieve that lean, muscular body that you’ve been coveting by consistently applying relatively simple nutritional guidelines.

I call these guidelines the 6 Pillars of Nutrition. Here they are:

1. Eat five to six times a day.
2. Limit your consumption of sugars and processed foods.
3. Eat fruit and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.

These rules are the key to unlocking your best body. As you can see by looking over the list, the 6 Pillars of Nutrition are not based on fads or diet crazes. No, instead they are the results of the distillation of piles of nutritional information into the most effective strategies described in a practical manner so that you can apply them to your life today.

The first question I get about the 6 Pillars of Nutrition when my clients are initially exposed to them is “Don’t I have to count calories?” No. No calories counting. I have recently had a client lose just under 50lbs of fat in 3 months by following these principles. No calorie counting, no measuring food. Why make it more complicated than it has to be?

We all live busy lives right? Nutrition can’t be a focus during the week. It needs to be automatic. That’s what makes these principles so powerful. They make nutrition a no-brainer. If you are obsessing over calories, macronutrients, and grams of insoluble fiber please stop. Outline an eating strategy that falls inline with the 6 Pillars of Nutrition. You will spend less time fussing over what to eat and the changes in your body will astound you.

If you still insist on most closely monitoring your food intake I still don’t recommend that you count calories or grams. I always say no one eat 14 grams of fat, they eat 1 TBSP of olive oil. It only makes sense to track and monitor actual amounts of food right?

This is why I created the Naked Nutrition Serving system where I outline when and what type of foods to eat and you just pick the foods you like – not calories, not grams, but actual amounts. This approach is practical and it delivers results.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

10 Holiday Eating Tips From Cedars – Sinai Nutrition Expert

Author: Cedars Sinai Medical Centerfamily dinner

Los Angeles, CA (Dec. 21, 2008) – The holiday season may bring visions of sugar plums dancing in our heads, but trouble can ensue when pies, cakes, cookies and other fatty holiday treats start dancing on our plates.

With careful planning and smart choices, you can have your fill of holiday cheer without filling your plate with calorie-rich foods, said Netty Levine, RD, CDE, a registered dietitian and certified diabetes educator, at  Cedars- Sinai Medical Center.

“You can enjoy your favorite traditional holiday foods in moderation without dragging extra pounds into the New Year,” Levine said. “Make smart choices at parties and in buffet lines, and on days you’re not celebrating make sure you’re eating healthy, well-balanced meals.”

Fitting in exercise, drinking plenty of water and maintaining a healthy diet will not only be good for your waist line, but can also ensure you have enough energy for the season’s many celebrations, Levine said.

She offers these suggestions for sensible eating during the holidays:

1.  Vow to maintain, not gain. If you’re on a long-term weight loss plan, make every effort to maintain your weight. Maintaining weight despite the season’s many temptations should be considered a reasonable goal.

2.  When going to  a holiday potluck, bring along a healthy dish or treat you enjoy. Find ways to lighten up traditional recipes, or bring along a vegetable or fruit tray. Presentation and creativity count!

3.  Never go to a party hungry. Eat a small healthy meal or snack to ward off cravings, which can help make temptation easier to resist.

4.  Drink water. Avoiding high-calorie beverages will make those holiday splurges easier on your waistline.

5.  When dining buffet-style, choose a smaller plate and pile it high with fruits, vegetables and green salads. Load up on lean roasted meats, and choose small portions of your holiday favorites

6.  Dodge the pre-dinner cocktail. Alcohol makes you hungrier, and lower inhibitions can lead to poor food choices. Opt instead for a drink with your meal. When ordering cocktails, reach for those made with a low- or no-calorie mixer.

7.  Don’t be too busy for breakfast. Starting the day with a healthy meal will help control cravings later.

8 . Be picky about dessert. Indulge only in your very favorites, and when presented with several dessert options, choose just one. Check in with yourself when eating. Do you want the whole portion of a rich treat, or do you feel satisfied after a few bites?

9.  Make time for exercise – be active when you can. Even short bits of exercise can add up.

10.  Focus on friends and family, not the food. Make the company of loved ones the center of your gathering – not the tasty treats.

To arrange interviews, please contact Nicole White, media specialist, at nicole.white@cshs.org or at (310) 423- 5215.  # # #

Some Tips for Healthy Holiday Eating

Author: Jan RichardsWinter+Fruit+Glazed+Turkey

When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 7 – 10 pounds are common between Halloween and Christmas. To make the holidays easier, these tips will help you with healthy eating through the season and not gaining weight. Most traditional foods can be made low fat.  Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream.

Even though the holidays are in, don’t forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn’t splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite. If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories. Be flexible with your healthy eating, as one bad meal won’t ruin your diet. Try to balance your calories over a few days and don’t just look at one meal or day.

Multivitamin Comparison – From Empty Air to Boosting Health

Author: Daniel Tolmieprepare-medically-multivitamins

Multivitamins – who uses them?  Well, you probably do, Americans spend $4,000,000,000 a year on multivitamins alone.  70 % Australians are no less keen on them, spending a tiny $2,300,000,000, and yes … that is a ton of zeros!!

Who needs them?  Well the number of people that can say that every day they honestly eat a well-balanced diet of containing lots of fruits, nuts and vegetables, whole grains, dairy, along with chicken and fish is not just low, it is merely non-existent.  Of the people who think they are doing well, most do not realize the sheer quantities that have to be consumed to maintain that ‘well-balanced diet’.

Okay, so almost everyone needs a multivitamin, but which one to choose?  Having 30,000+ vitamins on the market presents so much choice it normally is a case of finding the bottle you think looks the nicest … or the cheapest.  After all, a vitamin is a vitamin right?

Fortunately, 7 Canadian and American biochemists have come to rescue us from our ignorance.  They looked at and compared what is in each of these multivitamins by separating and measuring each ingredient – that is, vitamins, minerals, anti-oxidants and other components.

They put together the ‘perfect’ multivitamin, which actually does not exist as some vitamins needs to be taken separately and it would be the size of large chestnut, and rather difficult to swallow!

They examined how absorbable the vitamins were, whether they were in the right amounts/form and the variety of vitamins and minerals.  Also looked at was having the vitamins in the right combinations for the body’s needs.  The score was how close each one was to that perfect multivitamin out of 100%.

In order of importance;

Nutritional Supplements                             %

USANA Health Sciences Essentials……………………………….. 73.7

Solgar Omnium ……………………………………………….. 56.5

Thorne Research Al’s Formula ………………………………….. 46.9

Clinicians Vitamin and Mineral Boost……………………………. 45.1

NFS Nutraceuticals Ultimate Sports Multi ……………………….. 44.5

Thorne Research Basic Nutrients V ……………………………… 44.4

Thorne Research Basic Nutrients III ……………………………. 38.7

Solgar VM-2000……………………………………………….. 37.9

Pharmanex Lifepak ……………………………………………. 28.1

Amway NutriWay Double X ………………………………………. 27.3

GNC LiveWell Women’s Ultra Mega ……………………………….. 26.1

Pharmanex Lifepak Women ………………………………………. 25.6

BioCeuticals Multi Essentials …………………………………. 25.3

Pharmalliance OxiChel…………………………………………. 24.8

Neways Orachel ………………………………………………. 24.1

Solgar Formula VM-75 …………………………………………. 23.1

Radiance Multi-Power …………………………………………. 22.6

Nutra Life Active Men’s Multi………………………………….. 22.3

GNC LiveWell Mega Men ………………………………………… 21.2

Pharmanex Lifepak Prime ………………………………………. 21.0

Nature’s Sunshine Supplemental Vitamins & Minerals……………….. 20.6

Thompson’s Multifort …………………………………………. 17.5

Nature’s Way Mega Multi ………………………………………. 17.1

Thompson’s Immunofort ………………………………………… 16.9

Nutra Life Active Women’s Multi Plus …………………………… 16.4

Eagle Tresos B PluSe …………………………………………. 16.4

Nature’s Way Women’s Energy Mega Multivitamin……………………. 16.4

Pharm-a-Care Women’s Mega Strength MultiVitamins ………………… 16.4

Bioglan Women’s Complete Multi Compex     ………………………… 16.4

Pretorius Women’s Live Better Multi Vitamin & Mineral ……………. 16.3

Kordel’s Men’s Multi (without Iron) ……………………………. 15.4

Nutrition Care Formula SF88 …………………………………… 15.1

Blackmores Women’s Vitality Multi ……………………………… 14.1

Metagenics Multigenics ……………………………………….. 14.1

Red Seal Women’s Multi………………………………………… 14.0

Nature’s Own Daily Multi Peak Performance ………………………. 14.0

Mannatech GlycoLEAN Catalyst ………………………………….. 13.9

Natural Nutrition Mega Potency Women’s Multi Vitamin with Selenium … 13.7

Nature’s Sunshine Mega-Chel …………………………………… 13.5

Metagenics Multigenics Phyto Plus ……………………………… 13.5

Blackmores Women’s Multi & Evening Primrose Oil …………………. 13.4

Natural Nutrition Mega Potency Fifty Plus Multi Vitamins …………. 13.4

Blackmores Sustained Release Women’s Multi Vitamins & Minerals ……. 13.3

Natural Nutrition Mega Potency Men’s Multi Vitamin with Selenium ….. 13.3

Red Seal Men’s Multi …………………………………………. 13.3

Pharm-a-Care Men’s Mega Strength Multi-Vitamin ………………….. 11.7

Bioglan Men’s Complete Multi Complex …………………………… 11.6

Nature’s Way Men’s Energy Mega Multi-Vitamin Iron-Free …………… 11.6

Blackmores Sustained Release Multi Vitamins and Minerals …………. 11.5

Swisse Women’s Ultivite Formula 1 ……………………………… 11.5

Pluravit Time-Release Multi …………………………………… 11.5

Thompson’s Men’s Multi with Antioxidants ……………………….. 11.3

Herbs of Gold Executive Multi Vitamin & Mineral …………………. 11.1

Golden Glow Senior’s One-A-Day Multi …………………………… 11.1

Swisse Women’s Ultivite No Iron or Iodine ………………………. 10.9

Swisse Men’s Ultivite Formula 1 ……………………………….. 10.8

Blackmores Sustained Release Multi Vitamins & Minerals + Selenium …. 10.7

Melaleuca Vitality for Women ………………………………….. 10.6

Reliv Now …………………………………………………… 10.4

Nature’s Own Multivitamin Plus Omega 3 Fish Oil ………………….  9.1

Avon VitAdvance Women’s Complete II …………………………….  9.1

Good Health Men’s Multi-Plus …………………………………..  9.1

Pharma Foods Pharma Day with Selenium …………………………..  8.7

Herbalife Formula 3 …………………………………………..  8.7

Kordel’s Women’s Multi Plus EPO ………………………………..  8.6

Cenovis Mega Multi ……………………………………………  8.4

Thompson’s Femmefort ………………………………………….  8.3

Microgenics Mega Multivitamin ………………………………….  8.0

Melaleuca Vitality for Men …………………………………….  7.5

Reliv Classic ………………………………………………..  7.5

Nutrition Care Formula 33SE ……………………………………  7.4

Microgenics Women’s Pro Active Multi Vitamin …………………….  6.8

Golden Glow Super One-A-Day ……………………………………  6.7

Herron Clinical Nutrition Men’s Multi-Vitamin & Minerals ………….  6.2

Blackmores Men’s Performance Multi ……………………………..  6.2

Good Health Women’s Multi-Plus …………………………………  6.0

Vitaplex Professional One a Day Multivitamin …………………….  5.0

New Vision Essential Vitamins ………………………………….  4.7

Centrum Select 50+ ……………………………………………  4.3

Amway NutriWay Daily ………………………………………….  4.2

Microgenics Men’s Essential Multivitamin ………………………..  4.1

Myadec Gold A-Z Guard …………………………………………  4.0

Red Seal Total Multi with Minerals ……………………………..  3.9

Centrum Complete from A to Zinc ………………………………..  3.9

Cenovis 50+ Multi …………………………………………….  3.8

Guardian Women’s Multi Vitamins & Minerals……………………….  3.6

Herron Clinical Nutrition One-a-Day Women’s Multi-Vitamns & Minerals .  3.6

Cenovis Multivitamin and Minerals……………………………….  3.4

Amcal One-A-Day……………………………………………….  3.3

Berocca Performance …………………………………………..  3.2

Healtheries Women’s Multi (AU) …………………………………  3.2

Cenovis Women’s Multi …………………………………………  3.1

Nature’s Own Daily Multi Essentials …………………………….  3.1

Pluravit Women ……………………………………………….  3.1

Golden Glow Women’s One-a-Day Multi …………………………….  3.1

Blackmores Multi + Gingko for 55+ ………………………………  3.0

Pluravit 50 Plus ……………………………………………..  3.0

Healtheries Women’s Multi (NZ) …………………………………  2.7

Hivita LiquiVita ……………………………………………..  2.6

Red Seal One-a-Day Multi & Minerals …………………………….  2.6

Amcal Multivitamin & Mineral Effervescent………………………..  2.6

Golden Glow Men’s One-a-Day Multi ………………………………  2.5

Bioglan Daily Plus Max ………………………………………..  2.5

Cenovis Men’s Multi …………………………………………..  2.5

Myadec Multivitamins and Minerals ………………………………  2.4

Nature’s Own Multivitamin & Mineral …………………………….  2.4

Herron Clinical Nutrition All-in-One Multi-Vitamin & Mineral ………  2.1

Guardian Multi Vitamins & Minerals Hi Potency ……………………  2.1

Advocare Macro-Mineral Complex …………………………………  1.1

A staggering 50 out of the total 110 multivitamins did not even reach 10% and only the top 11 multivitamins were above 25% of what the human body needs on a daily basis.

The popular supermarket brands all featured below 10% possibly due to being forced to compete on price with other supermarkets.  The downside for you, means the product you take every day is a hugely inferior supplement.

In other words, you get what you pay for.  In some cases ignorance is bliss, in others it is a big wakeup call.  My father has taken supplements for many years before and after he developed cancer and never once questioned the quality of what he was consuming.   After reading this, he too, wondered why he ever thought not to research something so important to his health, when he did such a great job of researching anything else that he bought.

My advice, choose a multivitamin that is backed by a great company with a good reputation and do not just buy any old vitamin because of the price.  You would be better off spending the money on something else.

Men’s Weight Loss Quiz

Author: Deidra Garciafruit_veggie_image

1. Beverages can cause you to gain weight.

•    True

•    False

TRUE: Many men don’t realize that beverages are often loaded with empty calories. Even fortified waters can contain as many calories as a can of soda. In fact, a recent study found that most men don’t accommodate for these extra calories with their meals.  A better bet is to stick to drinking plenty of water, as it keeps your system well-hydrated, helps food break down easier and doesn’t pack on the pounds.

2. Fasting is a good way to drop a few pounds.

•    True

•    False

FALSE: By skipping meals and then playing catch-up, you could end up promoting more fat storage and lowering your metabolism due to fluctuating insulin and blood sugar levels.  You also lose more than fat when you don’t eat…you lose muscle and tissue mass. A better bet is to follow a moderate diet and continue to exercise regularly.

3. Eating more produce reduces the pounds.

•    True

•    False

TRUE: This seems like it should go without saying, but most men don’t get their allotted five servings a day. In addition to containing vitamins, fiber, antioxidants and protein, fruits and vegetables are a low-calorie option that can help you lose weight and improve health tremendously. A few ideas for consuming more are eating a vegetarian meal at least once a week, keeping fresh produce on hand for snacks (even canned vegetables and fruits are valuable as long as they don’t contain heavy syrup or preservatives), and adding more to salads, sandwiches and as side dishes..

4. Drinking a lot of water causes you to lose weight.

•    True

•    False

FALSE: Water is key to fending of dehydration and it helps the body processes. It even helps provide a “full” feeling. But drinking water does not burn off calories, and drinking an excessive amount of water can also add to temporary water weight and make you feel bloated.

5. You need to exercise as well as diet to lose weight.

•    True

•    False

TRUE: Many men think if they eat right they can skip exercising altogether. Or vice versa. Wrong. If you are actively looking to lose weight, you are going to have to regularly exercise as well as follow a nutritious diet. Exercising 3-4 times a week not only improves cardiovascular and overall health, it also helps you burn calories as you build muscle.

6. You can keep your weight down by skipping meals.

•    True

•    False

FALSE: Although experts are divided on how many meals you should eat (3 moderate meals, or several small ones throughout the day), mealtimes need to be kept at the same time every day so your body knows when to feel hungry. Skipping meals can cause you to overeat at the next meal as your body tries to make up for the meal that was missed.

7. Diets that focus on adding or removing only one type of food are the most effective.

•    True

•    False

FALSE: Many fad diets rely on eating a large quantity of or removing one substance or food from your diet (for example: low-carb diet, the cabbage diet, etc.). But the fact is that eating too much of one thing can cause you to miss out on valuable nutrients in other foods (how many fruits contain protein?). And your body needs many components to function well (carbs provide energy, etc.). Instead of drastically cutting or adding an ingredient, try reducing “bad” foods and eating moderate servings of more varied foods.

8. You can still snack and eat your favorite foods as you diet.

•    True

•    False

TRUE: The reason many men fail at weight management is because they try to deprive themselves of their favorite foods…which may not be the healthiest. Unfortunately, when deprived like this, many guys tend to overeat or binge at the slightest waver of willpower. There’s no need to give up desserts or less-than-healthy options…just eat them in small servings and restrict them to only once or twice a week. Even restaurant meals and fast food options can be conquered if you keep the portions small (take half home as leftovers) and you’re aware of what exactly you are consuming, nutrition-wise.

9. How you eat is just as important as what you eat.

•    True

•    False

TRUE: Ever wolf down a huge plate of food and then realize that you weren’t even that hungry to begin with? This happens more frequently than most men think. Men who overeat tend to eat very quickly. This does not allow your stomach time to process food and does not allow your brain time to realize you’ve had enough. A better option is to take your time as you eat: you’ll be able to recognize when you fill full (and then stop) and it will also help with digestion. Not to mention that you’ll be able to savor the flavors much better this way!

10. Nutritional supplements don’t help you lose weight.

•    True

•    False

FALSE: While you cannot rely on a nutritional supplement for all of your dietary needs, they can help you attain significant weigh loss results when coupled with a healthy diet and regular exercise. Just make sure they contain high concentrations of natural ingredients from a trusted source.

11. You always gain weight when you quit smoking.

•    True

•    False

FALSE: Although some men gain weight when they quit, the benefits of quitting smoking far outweigh the risk of putting on a few pounds. And you can avoid that altogether by avoiding snacking on fattening foods. Instead, keep healthier options available (such as veggies, fruit or even sugar-less gum) for when a craving occurs. Exercise can also work out anxiety.

ANSWER KEY:

9 – 11 correct: Fitness guru

6 – 8 correct:     A healthy mind set

3 – 5 correct:     Need some coaching

0 – 2 correct:     Get off the couch!

Women and Their Nutrition…very Important to All of Us!

AuthoCB101828r: Chuck Arnone

Many of our readers asked for simple nutrition tips for women.  Women today are busier than ever before. Their stress is exacerbated by today’s fast paced, pre-packaged, convenience based society and the toxins that come from antibiotics and household cleaners.  Iron-deficiency anemia is very common in young women. Women need nutrition and they need to be CLEAN from toxins. Here’s a nutrition tip for all women — berries are your friends.

While women’s role in the food chain is essential to produce that all-important resource, food, it paradoxically does not guarantee women even minimum levels of nutrition.  Women are often responsible for producing and preparing food for the household, so their knowledge  or lack thereof  about nutritions effect on the entire family.  Women with adequate stores of iron and other micronutrients are less likely to suffer fatal infections and are more likely to survive bleeding during and after childbirth.  Women in developing countries are also regularly deficient in vitamin A, iodine, and energy.  Women of child-bearing age are recommended to take folic acid supplements and consume a folic-rich diet.  Women are also at higher risk for developing osteoporosis and need more calcium and vitamin D to prevent it.  Studies showed that women with vitamin D insufficiency absorb less than 10 percent of available calcium.

However, even among the poor, different groups of women are affected differently by macro development policies, such as the commercialization of agriculture or family planning.  The conflict between women’s (economic) earning role and (biological and social) mothering role results to some degree in a squeeze on child care, with consequences for child health and nutrition.  While women will be mothers too, motherhood is just one part of the inexorable life cycle.  We need programs to increase women’s awareness, self-confidence, and motivation to act.  Men must be educated about the cost to society of neglecting women and the need for affirmative action for women, which arises both from the fact of their greater work burden and their unique reproductive roles.  The issue of women’s nutrition status and roles is crucial to the proposal for nutrition as a basic right for all in the 1990s, in which human development goals are paramount over economic goals.  Programming for women’s health must extend beyond their role as mothers to encompass their non-reproductive and work-related energy and health needs.

The nutrition tips for women broadcast on the news often imply that nutrition may magically cure all kinds of diseases.  The role of nutrition is to feed our bodies.  1 nutrition tip for women is to regularly include iron-rich foods such as meat, shellfish, beans and enriched cereals in your diet.  The effects of high levels of protein-energy malnutrition and anemia among women.  The nutritional handicap accumulated in the life of a woman is passed on to the next generation through low birth weight, which considerably reduces survival and jeopardizes growth.  The ultimate constraint of time affects the extent to which women can acquire nutritional goods and services and allocate them to improving their own well-being or that of their families.  The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day.  In some respects, men and women have different nutritional needs, largely due to differences in male and female hormones.

“If you look at the current federal dietary guidelines for kids, there is no difference in nutritional needs for males and females until age 9,” says Elaine Turner, PhD, RD, associate professor in the department of Food Science and Human Nutrition at the University of Florida in Gainesville.  Pregnancy drives the role of women and nutrition.  If you need fewer calories, the calories you take in need to pack a lot of nutritional punch.  One way that traditionally-minded woman can continue to keep their strength and health within the cycles of the creation,is through the use of berry plants.  Remember, too that although berry plants have much nutritional value, they are only meant to supplement and enhance a well-balanced diet.

Anemia is the most common form of malnutrition, afflicting an estimated 47 percent of women worldwide, and anemia in pregnancy is one of the leading causes of maternal death.  For maximum effect, improving women’s nutrition should begin long before pregnancy.  Improving nutrition by maintaining a healthy diet before and during pregnancy and also during lactation can help to ensure adequate gestational weight gain, prevent weight loss during lactation, help strengthen the immune system, and delay HIV disease progression.  Good nutrition is important for all pregnant and lactating women irrespective of their HIV status. Ignorance about the symptoms of malnutrition, such as the lethargy and depression caused by iron deficiency, may be dismissed as “normal” or unimportant, further exacerbating the problem.  Addressing women’s malnutrition has a range of positive effects because healthy women can fulfill their multiple roles  generating income, ensuring their families’ nutrition, and having healthy children  more effectively and thereby help advance countries’ socioeconomic development.  Well-nourished mothers are more likely to have infants with healthy birth weights, and such children are less likely to ever suffer from malnutrition.  For reasons including women’s reproductive biology, low social status, poverty, and lack of education, they suffer from nutritional imbalances.  After the first year of life adolescent girls are particularly vulnerable to malnutrition.