Search Term: " Burgers "
28 Healthiest “Bad” Foods: “Burgers,” “Fried Chicken,” “Fries” and “Pizza”!
May 11, 2017 11:44 AM
The term 'bad foods' is a relative one here. These foods could be considered unhealthy but they are at least better than others. There are 28 foods mentioned here. They are the healthiest of the supposed unhealthy foods peope love. If you want to still eat good comforting foods, the kind you enjoy but often feel guilty about, it will help to have this list so you can at least try to eat the best ones for you.
"Turkey burgers have a reputation for being dry, bland versions of their beef counterparts, but not in this case. Adding chopped veggies like onions, mushrooms or peppers right into the ground turkey means that, as the burger cooks, the veggies will release their own moisture, keeping patties nice and juicy."
Read more: https://draxe.com/healthiest-bad-foods/
Eating Healthy and Gluten-Free
Eating healthy is something that really everyone should aspire to, but it's especially important for people with Celiac disease. Especially if you've just started making the transition to eating gluten free, you'll want to be sure that your new diet is made up of foods that will get you the nutrition you need. Fortunately, the easiest way to eat gluten free is also generally the healthiest. However, it's never a bad idea to supplement your diet with some gluten free multivitamins as well (yup, they can have gluten in them too).
Whether you can eat gluten or not, you're always going to be better off with fresh foods as the foundation of your diet. Fresh fruits and vegetables are naturally celiac friendly and are full of the nutrients your body is craving. While canned vegetables might be more convenient from time to time, buying this product just leads to a great label reading endeavor so that you can make sure there are no gluten-containing additives in the can.
Fresh fish is also a great source of nutrition and it is naturally gluten free. If you're used to those breaded salmon Burgers, of course, you're going to have to make an adjustment. But cutting out breaded foods is much healthier for you anyway. If you're really craving it, though, you can make your own breading with gluten free flours.
Avoid Extra Processing
Essentially, just like anyone else trying to make healthy eating choices in today's world, you're going to want to steer clear of processed foods when you're putting together your gluten free diet. This is most significantly because processed foods are very likely to contain gluten in some form. In fact, many things that you would never expect contain gluten as a filler, binder or preservative.
The most important thing to remember when you're trying to eat healthy, gluten free or not, is that there's no one magic food or food group. You can't consume as much as you want of your favorite food and nothing else and expect to be healthy. Also, just because a food is gluten free doesn't mean it's good for you.
Vitamins Herbs And Antioxidants
October 17, 2008 09:48 AM
Grilling meat over an open fire is something our ancestors have been doing for thousands of years. But people today who are indulging in chicken and cheeseBurgers face a lot of concerns that our ancestors never even dreamed of. These include air pollutants and cancer-causing compounds. Research has proven that grilling meats creates two types of compounds that can lead to cancer. More so, both briquettes and lump charcoal spew hydrocarbons and soot particles as they burn, which encourage global warming contribute to many health problems. However, the majority of us cannot resist barbeque. So instead of dodging barbequed food, learn to grill without the guilt and fewer health risks.
Barbeque emissions are well below those from motor vehicles and the industry in rank, but its environmental effects are just as harmful given that burning charcoal contributes to smog and global warming. Lump charcoal is actually made from charred wood, which is a factor in deforestation. It can be compared to fuels that we use in furnaces and water heaters, such as oil, gas, and wood. Like these other fuels, charcoal produces soot when it is burned. These particles in soot are air pollutants and microscopic solids which are inhaled and deposited in the lungs. Particle pollution is associated with asthma, strokes, heart attacks, lung cancer, and reduced life expectancy. Once animal fat drips onto the flame of a charcoal or gas grill, carcinogenic compounds rise with the smoke and are deposited on the meat. Other harmful chemicals are then formed on the food as it continues to char. The more time the meat spends on the grill, the more harmful chemicals that are created. These compounds do not form on vegetables, as it is a reaction with animal-based foods that generates the harmful effects. However, any food that is over-charred contains other types of cancer-causing substances.
Grilling is a method of cooking that adds to the formation and deposit of cancer-causing substances on meat, as both substances deposited are undesirable and carcinogenic. The high heat of grill cooking produces more harmful chemicals than oven roasting or baking a lower temperature, but beef and chicken must both be cooked at temperatures high enough to destroy E. coli and other harmful bugs.
Because cancer risk is influenced much more by long-term patterns than occasional patterns, the goal is to have a diet that balances calories you take in with calories you put out, and to eat a diet containing many fruits and vegetables. Grilling less meat and more vegetables can reduce pollution on many levels. Also, vegetarian sources of protein, such as veggie Burgers, contain few or no harmful chemicals when grilled. So for those summer days when a barbecue is irresistible, be sure to use natural charcoal, which is made from environmentally friendly wood sources and low-emission plant wastes.
Thankfully, all natural charcoals are chemical-free. In order to minimize cancerous compounds on the grill, cook at lower temperatures and flip meat every one to two minutes. Marinating meat or precooking it in a microwave for two minutes will also reduce hazardous compounds and carcinogenic compounds can be reduced by grilling lower-fat meats with fewer fat drippings.
By simply limiting the animal protein portion and making vegetables and grains a larger part of the meal, you can minimize the carcinogens and maximize your intake of cancer-protective vitamins and natural compounds. For most eliminating meat is undesirable, so supplementing with herbs and vitamins that help boost the immune system and act as antioxidants such as grape seed extract, vitamin c, and bioflavonoids can help the body fight off those nasty carcinogens produced from grilling.
Alpha Lipoic Acid is a Powerful Antioxidant
February 15, 2008 02:55 PM
The discovery of alpha lipoic acid at the University Of Texas Chemistry Department in 1951 was not heralded with trumpets of joy at the revelation of such a powerful antioxidant, but was instead largely ignored. This is largely due to the biochemistry involved not being fully understood at that time, but by the 1980s it was a commonly used supplement, recommended for several medical conditions.
Chemically, the substance is a 5-membered cyclic disulphide with a carboxylic acid grouping. Biochemically, it’s extremely powerful antioxidant properties are largely due to the fact that it one of those rare active molecules that are soluble in both water and fats, and in fact is the only such antioxidant currently know. One of the properties that this ability enables it to possess is to cross the blood-brain barrier, and apply antioxidant propertied to the brain.
Antioxidants are essential to human life in that they destroy free radicals. These are compounds with free unpaired electrons that destroy human body cells in their hunt for electrons to pair with. Electrons come in pairs in organic animal tissue, just as they do in organic compounds. However, under certain circumstances this pairing can become destroyed, leaving a molecule with one of its electrons without a partner.
The factors that lead to this situation are many and varied, and our own biochemistry can produce free radicals during the normal chemical processes of life. However, pollution can also lead to the oxidation processes that create free radicals, common such pollutants being cigarette smoke, vehicle exhaust fumes, pesticides and the like. Excessive exposure to the UV content of sunlight can also create free radicals as can eating barbecued and smoked foods, and exposure to carbon monoxide and peroxides. Even the biochemical conversion of glucose to energy in our bodies creates free radicals.
These free radicals can destroy body cells, including DNA, and can create conditions such as premature aging due to destruction of skin cells, destruction of brain cells, strokes, cancers, diabetes, atherosclerosis due to oxidation of LDL cholesterol that deposits in the main arteries of the body, stiffening of the joints and many other undesirable conditions.
Free radicals are destroyed rapidly by antioxidants: the reaction is very rapid and most are destroyed immediately they are formed before they can do harm. Fortunately, if your diet is well maintained, the body possesses many antioxidants such as vitamins A, C and E, and other substances such as Coenzyme Q10, flavanoids, xanthenes, polyphenols and carotenoids. Many of these are found in highly colored foods, and if your food is brightly colored, it should contain a good supply of antioxidants.
However, the problem with all of these is that they are either fat and oil soluble or water soluble, which means that they can either be freely carried round the body by the blood or have to be emulsified by the bile and transported via the lymphatic system that places restrictions on their effectiveness in certain organs of the body. The fact that alpha lipoic acid is soluble in both water and fats enables it to be carried to all parts of the body and to every organ, and can cross water/fat barriers that other antioxidants cannot do.
It can therefore be carried via the blood to the brain and carry out an essential antioxidant function within our brains. It took a long time for this property of ALA to be recognized and its consequent health benefits understood. It is, in fact, the ideal antioxidant. The substance provides many known benefits to the body due to its antioxidant properties and also helps the body to generate the maximum possible amount of energy from the blood glucose and thus improve the energy balance of your body.
However, it is with its antioxidant properties that we are most concerned here. One of the benefits of these properties is its effect in holding back the visible effects of aging on your body. Because it is both water and fat soluble, alpha lipoic acid can help destroy free radicals in every part of your skin; the areas served by the blood and the fatty and oily secretions are protected simultaneously by the same strong antioxidant. The end result is a reduction in the destruction of the cells through the dermis and epidermis and a reduction in the degree of wrinkling with age.
Its antioxidant effect in the brain renders ALA in great demand for reducing cognitive impairment with age. In fact studies have indicated that alpha lipoic acid can improve memory and brain function in the aging and the elderly. This effect appears to be increased by the synergistic combination of alpha lipoic acid and acetyl-L-carnitine that work together to prevent cognitive decline in the brain through the effect of free radicals.
There is evidence that during a stroke, ALA works synergistically with vitamin E to reduce the effect of free radical damage on the vulnerable brain cells, and so reduce the longer term effects of the stroke. Together with ALC, it also reduces oxidative stress on the mitochondria of cells and in so doing helps once again to reduce the effects of aging, and maintain the body’s capacity to generate energy from blood glucose.
Cardiovascular disease is the main killer of the western world, largely due to our diets, and this is especially true of the USA. Although Americans appear unable to change their unhealthy diet, alpha lipoic acid and acetyl-L-carnitine can be used to offset much of the damage done. ALA reduces the development of atherosclerosis through its antioxidant properties and the reduction of the adhesion of monocytes to the artery walls.
LDL trapped in the wall of the artery can be oxidized and enable monocytes to also enter under the surface of the arterial wall, where it changes into macrophages and ingests the oxidised LDL, causing the plaque that forms atherosclerosis. As the plaque thickens, the artery becomes increasingly restricted until the blood flow is significantly reduced or even stopped, causing cardiac failure or a stroke.
Alpha lipoic acid can prevent this free radical oxidation from occurring by destroying them before they act on the low density lipoprotein (LDL). Acetyl-L-carnitine works with the ALA to achieve this, as does another substance known as carnosine. Between them, these three musketeers work to keep your arteries clear and your brain functioning as it should, though it is the ALA that is most powerful due to its oil and water solubility properties.
Although alpha lipoic acid is available as a supplement, either alone or in combination with acetyl-l-carnitine, it is also available from natural food sources. It is particularly rich in offal such as heart and kidney, and also in broccoli, spinach and brewer’s yeast. It is also available in beef, and it is here that Burgers can perhaps repay some of the damage that it causes. However, it is not a recommended source since Burgers still cause more damage to your health than any of their constituent nutrients can allay.
Like any other supplement, you should seek medical advice before taking any substance if you have a health condition. Nevertheless, the benefits of alpha lipoic acid are such that it is difficult to see it doing anything but good. However, please consult your physician if are taking other drugs.
Are Vegan Supplements Good For Strict Vegetarians?
December 05, 2007 11:20 PM
The question as to whether or not vegan supplements are good for strict vegetarians cannot be answered or understood without a complete understanding of the meaning of the terms ‘vegan’ and ‘vegetarian’.
Where eating meat is concerned, there are several different types of diet, one extreme being the Atkins Diet where devouring animal flesh and fats is positively encouraged. However, it is not that extreme we are concerned with here, but the opposite, where no meat is eaten. Is there anything in a vegan diet that there is not in a vegetarian diet, or are vegan supplements harmful to strict vegetarians? These are questions that we shall now look at from a scientific viewpoint, since emotions are not involved in the answer to the question.
It is certainly true that for many people, emotions are very much involved in the distinction between an omnivore and vegetarian, and also between a vegetarian and a vegan. Some of these have to do with the concept of eating ‘friendly furry animals’ and others to do with the ethics of breeding animal life for the sole purpose of eating it. While these concepts have nothing whatsoever to do with the scientific arguments, they have a lot to do with the various types of eating habit used throughout the world.
Some reasons for a vegetarian diet are imposed by local agricultural and husbandry conditions, where meat is simply not available to most people, others due to religious beliefs and yet others to personal feelings of disgust at the moral arguments involved in eating animals that have been bred specifically for that reason. If we take carnivores and omnivores out of the equation, including those that do not eat red meats, but eat chicken and fish, what do we have?
Vegetarians that eat dairy products and eggs are referred to officially as lacto-ovo-vegetarians. The reasons for the name are obvious. They eat eggs, cheese and yoghurt and also drink milk. The strict vegetarians, on the other hand, who are part of the subject of this article, eat vegetables and dairy products such as yoghurt and cheese, but omit eggs. Then, finally, we have the vegans that eat only vegetable matter and no dairy products or animal based food at all. Each of these, you would think, would have a decreasing intake of nutrients essential for healthy and healthy growth.
A vegetarian diet, as opposed to that of a vegan, contains many nutritious foods that omnivores also eat, such as pulses (lentils, peas, beans), grains (wheat, oats), nuts, seeds and vegetable and fruits of any form. It can also include protein in the form of soy protein and tofu that can be formed into sausages, Burgers and other meat-like products. Why vegetarians should want to make their foods look like meat is unknown, but that seems to what they prefer. The likely reason is that the majority of vegetarians and vegans became so after eating meat, and it helps them to stick to their diet by eating food in familiar forms.
Many have started their diets with what they know, and have substituted soy for minced beef in their spaghetti sauce, for example, and quorn for beef in their Burgers. Together with a good piquant tomato sauce it is hard to tell the difference. Other than truly meaty dishes such as steaks, then, most meat dishes can be substituted for vegetarian alternatives or substitutes.
However, what does this do to the vegetarian’s nutrition? How does the vegetarian maintain a sufficient intake of minerals, vitamins and other nutrients by eliminating meat from their diet? Let’s have a look at some of the nutritional content of fish and meat that vegetarians are apparently not getting.
The first is protein, the main source for most people being from the flesh of meat and fish. Protein is essential for the maintenance of healthy muscles, vital organs, skin, and believe it or not, bones. A vegetarian eating eggs has no problems with protein, since eggs and cheese are full of it. There is also the protein in soy based foods and in quorn, a mycoprotein derivative of fungi. Nuts, peas, beans, cereal grains and seeds are all rich in proteins and the vegetarian does not have a problem in consuming an adequate supply of protein.
If we come to minerals, the most important for the health of your blood is iron. Green vegetables and whole grains are good sources of iron, as are pulses and some fruits. However, it is animal sources of iron that the body most easily absorbs, and in order for it to make use of vegetable sources, you should consume a good intake of vitamin C by eating plenty of fruits and green vegetables. You must take these at the same time as the vegetables that contain iron, or the iron will not be absorbed into the body. Otherwise, the vegetarian has a sufficient iron intake to maintain the health of their red blood cells.
The other critical mineral is calcium, essential for healthy bones and teeth. Many dark green vegetables are good sources of calcium, as are turnips, swedes and fortified soy milk. Zinc, too, is essential and without it many enzymes could not be synthesized by your biochemistry, and it is also necessary in the male reproductive system. Zinc, too, has many vegetarian sources, such as nuts, wheat germ and whole grains, and is also contained in soy.
So far in this evaluation neither vegetarians nor vegans have been seriously compromised by their diet, although there are arguments that a vegetarian diet can harm young children since there is insufficient protein available to allow normal growth and development. This is currently under debate, and it is a matter for parents to consider whether or not their children should be raised on a purely vegetarian diet.
However, when it comes to a vital vitamin that is necessary for the production of red blood cells and the prevention of anemia, vegans become unstuck. Vitamin B-12 is found predominantly in dairy products and other animal products. It is claimed that cereals enriched with B-12 and fortified soy products provide this vitamin to vegans, but what are the sources of the vitamin that is used as a supplement?
It is generally accepted that vegans require vitamin B-12 supplements, and also others such as calcium that they might be deficient in due to their diet. It is possible that the only real supplement needed is vitamin B-12, although many nutritionists claim that both vegetarians and vegans should take supplements to boost intake of those nutrients of which the normal route to the body is through eating foods of animal origin.
There are many nutrients obtainable from animal sources that are classed as neither vitamins nor minerals, and for which there are adequate supplements to suit the needs of vegans and vegetarians alike. Further evidence is needed, however, that vegans are deficient in these since many of them have alternatives of vegetable origin that might annul their necessity.
One thing, however, is absolutely certain, and that is the answer to the original question. It is absolutely true that vegan supplements are good for strict vegetarians. The reason for this is that vegan supplements are designed to replace not only nutrients that the body might be deficient in due to a strict vegetarian diet, but also those missing by the absence of dairy products such as milk, cheese and yoghurt.
Vegetarians will also benefit from such supplements, and it could be important to their health that both vegetarians and vegans take them.
Fighting fat with fat makes sense with conjugated linoleic acid.
April 03, 2006 04:57 PM
Trimming flab away with CLA
Fighting fat with fat makes sense with conjugated linoleic acid.
Substances that enhance human health and well being can be discovered in all sorts of odd places. Take conjugated linoleic acid (CLA), for example. This unique fatty acid currently under intense study as an aid to help dieters reduce body fat—was first isolated from grilled ground beef in the early 1980’s by researchers at the University of Wisconsin. (CLA is also found in hamburger that ma actually help you slim down? Who knew?
What’s more, CLA (now generally derived from plant sources like safflower oil) also shows promise in two important areas. First, evidence suggests it can slow down some of the steps in cancer’s complex progression. In addition, CLA may help tame excess inflammation.
When you take in more calories through food than you burn off through exercise, all those extra energy units have to go somewhere and if you’re like a lot of folks, they wind up being deposited into your fat cells. Not only are jam-packed fat cells responsible for the dreaded disappearing waistline effect, but they also promote unhealthy changes in blood pressure, cholesterol levels and other makers of possible hazards to your continued well-being.
CLA helps make life miserable for fat cells in several ways. First, it inhibits an enzyme called lipoprotein lipase that shuttles fat molecules from the blood stream into the cells. It encourages lipolysis, or the breakdown of fat that’s already in storage. Finally, in some studies CLA has shown an ability to actually encourage fat cells to commit a form of cellular suicide call apoptosis—which results in fewer places for fat to hide. At the same time, CLA promotes the transport of fat into exercising muscle cells, helping them to both burn off calories and become more toned (and shapely).
CLA Comments: What is it: a special form of linoleic acid, an essential fat: CLA is found naturally in diary foods.
What it does: CLA has shown an ability to help reduce body fat and increase muscle mass (When used as part of a healthy diet and exercise plan); it has also demonstrated cancer-fighting and immune enhancing effects.
While CLA is the subject of ongoing research, early human trials have produced promising results. In Norway, for example, scientists from five separate institutions teamed up for a study involving people who were healthy but over weight. For the first year some of the individuals took CLA while the others took placebo (look-alike) softgels that contained olive oil instead; in the second year, everyone took CLA. At the end of two years, all the people in this study showed significant reductions in body fat, body mass index (BMI), a standard measure of obesity, and weight(Journal of nutrition 4/05).
While battling the bulge is a major goal for many people, fending off cancer may just be America’s number one health concern. And here, too, CLA has come up big in a number of studies, such as a Swedish investigation that shows a link between high CLA intake and reduced colorectal cancer risk (American Journal of Clinical nutrition 10/05). In various lab studies CLA has been shown to interfere with tumor development and keep cancerous cells from spreading to nearby organs.
What’s more, CLA appears to regulate immunity by helping to strengthen the body’s natural defenses while protecting against the inflammatory damage the immune response can cause. That’s important because low-level inflammation has been linked to an ever-growing list of disorders, including cancer, cardiovascular disease and arthritis.
If you want to fight off both fat and cancer without eating a mountain of cheeseBurgers, don’t have a cow. Turn to CLA instead.
Feds Subsidized Poor Nutrition
October 29, 2005 01:54 PM
Feds Subsidized Poor Nutrition
The U.S. Department of Agriculture (USDA) this year issued a new food pyramid aimed at convincing Americans to eat more fruits, vegetables, whole grains, and lean proteins such as dairy, meat and beans. While the USDA publicizes its pyramid with much fanfare, the agency implements policies that subsidize the consumption of nutrition-poor, high fat and processed foods, while offering no incentive to farmers to grow healthful crops.
The Pyramid Versus Farm subsidies
A recent Associated Press (AP) article* contrasted the pyramid recommendations with a breakdown of this year’s $17 billion in direct subsidies to farmers.
Overproduction Leads to Lower Prices
U.S. farm policy leads to the overproduction of nutrition-poor, fat and starch-laden foods. As a result, the prices of these foods go down, while healthy food remains less affordable.
A related AP story describes the barriers faced by poor families who would prefer a more nutrition’s diet but end up eating cheap, unhealthy food. Adam Drewnowski, director of the University of Washington’s Center of public Health Nutrition is quoted: “Energy-dense foods rich in starch, sugar or fat are the cheapest option. As long as the healthier lean meats, fish and fresh produce are more expensive, obesity will continue to be a problem for the working poor.”
Food Policy and the wellness Revolution
With obesity and related health problems at a crisis point, some consumer advocates are trying to change our government’s food policies. An effective response to the current dietary crisis requires political charge as well as education about healthy lifestyles. Meanwhile, it is a wise strategy for individuals to develop a personal, nutritional supplement regimen. The centerpiece of this program should be a scientifically advanced and comprehensive multiple such as Source Naturals Life Force.
New Man Food
July 27, 2005 04:31 PM
New Man Food
Listen up, guys. Masculinity isn’t defined by what you eat. It’s all about how well you hold up through the years, which means taking care of yourselves. So ditch the doughnuts, double Burgers and draft beer, and adopt a healthier diet. Here’s how!
Back in 1982, a best-selling, humorous manifesto of masculinity known as Real Men Don’t Eat Quiche epitomized the male backlash against feminism, by then a formidable force in the American cultural landscape. But the joke, it turns out almost 25 years later, is on the men- and not just because quiche doesn’t have that many fewer calories than a Quarter Pounder. We may have maintained out mach-ness all these years by eating “manly food,” but we’ve become unhealthy and ultimately weaker because of it.
In 2000, the National Health & Nutrition Examination Survey revealed that among men 20 years and older, a whopping 65.1 million (67.2%) were considered overweight and 26.6 million (27.5%) were considered obese. Only 30.6 million (31.8%) of men 20 to 74 were considered to have a healthy weight. The fallout from such a fatness factor is that more men are dying each year of heart disease and related illnesses and more money than ever is being spent on health care (to say nothing of how poor male health affects the women and children who depend on the men in their lives). Another cheeseburger, guys?
Those numbers, though shocking at first, shouldn’t be that surprising. As a gender, men are more vain, ego-driven and stubborn than women. How does this manifest itself when it comes to wellness? Until a man is hit with his first health crisis, no matter what the age, he thinks he’s indestructible.
That’s why it’s so difficult to convince men to get regular medical checkups (which they should do especially when they hit 50). It’s not that many American men aren’t trying to lose pounds. It’s just that they are a bit misguided in their efforts. Weight-conscious men really gravitated to the Atkins diet. Why? Because at the same time the plan says to cut carbohydrates and increase protein, it gives men carte blanche to eat mass quantities of high-fat “manly” foods like beef and pork. Trading pounds for clogged arteries doesn’t seem like a good deal.
So the time has come for all American men to turn their testosterone-driven energy into changing their nutritional lifestyle. We have to stop eating the same high-caloric and fat-laden foods we usually consume in large doses and start pursuing a diet based on variety, moderation and balance. It’s time to start eating “new” man food: the kind of foods that will make us feel (and look) like a new man.
Out With the Old
But before we can embrace the new, we must wean ourselves off the old, particularly the male habit of eating food in humongous portions. Easier said than done because all of us, men and women, have found it hard to resist the marketing power of super sizing. Who among us wants to feel like and idiot because we didn’t double the size of popcorn, soda or french fries for a mere 49 cents? But resist we must.
We also have to steer clear of the killer Fs-fried food and fat. New York-based nutritionist Annie Hauck-Lawson, PHD, RN, says that also requires willpower because fried foods can be addicting. “They taste so good and fat conveys a lot of flavor,” she admits. “So the best strategy is going cold turkey to get that taste off the palate.” Hauck-Lawson also suggests not beginning a meal with fried foods or fatty meats.
“The start of the meal is when you’re the most hungry so you’ll eat the most during the first course.” She says. “If you start most lunches and dinners with a broth-based soup or a big salad, you’ll load up on high-fiber, high nutrient foods rather than high-fat foods and you’ll be too full to eat the bad stuff. Besides, food can be broiled with herbs and spices instead of being fried and still be delicious.”
Nutritionists like Hauck-Lawson strongly advise men to eat more fiber-base foods, which means adding more fresh fruits and vegetables (about five servings a day), whole grains and beans to the diet. Fiber may not sound manly, but it aids digestion, reduces the risk of colon cancer by moving waste out of your system, supports healthy cholesterol levels and makes you feel full so you won’t gorge yourself on those super-sized portions.
And when you’re eating all those nutritious and healthy new man foods, please don’t offset the benefits by washing it down with soft drinks. Did you know that a can of cola contains 39 grams of refined sugar, which is equivalent to seven teaspoons of the sweet stuff? Okay, we know what you’re going to say when we mention water as an alternative. B-O-R-I-N-G! But you can’t ignore a liquid that is crucial to your hydration, digestion and metabolism. If you must drink something interesting with your meal, try an organic red wine, which can have a positive effect on cholesterol and blood pressure. (When the liquid is the meal, a smoothie can fill the bill.)
During and after your transitional phase into the new man food lifestyle, nutritional supplements can ensure that you get enough vitamins and minerals from your diet. Besides taking a general multivitamin designed for men, you should incorporate heart- and prostate-healthy supplements such as omerga-3 fatty acids (especially if you aren’t eating more fish), magnesium, lycopene (found in abundance in tomatoes), zinc and vitamin D, which supports bone health and offers cancer protection. (You should see a licensed practitioner for guidance on which supplements are best for someone in your age group.)
What it boils down to, guys, is choices. We can choose to be set in our unhealthy eating ways or act like men and do the work it takes to make the adjustments. “men have been stereotyped as meat and potatoes freaks and that view is fairly accurate,” says Hauck-Lawson. “Trying to get men to eat healthier has been difficult.” But then she offers a carrot that men just might bite on. “Look at it this way: if a man eats more fish, fruit and vegetables for the nutrients he needs to stay healthy, he looks smart. And to women, smart is sexy.”
Some Final Thoughts
June 22, 2005 09:54 PM
Some Final Thoughts
One of the important proofs of the belief Pariza and Cook have in this supplement is to learn that they both take it themselves.
Cook says it is the only supplement he takes, and he believes he will take it the rest of his life. He was naturally thin because of intense exercise, but he believes that it has helped him to keep inches off during long weeks of travel. Pariza, for his part, has lost three inches from his waist during the last year, as well as about seven pounds. He said he has less of an appetite. He says he feels warmer, probably an effect of a faster metabolism. He warns that this is not a quick fix. When he first started taking this supplement, he found virtually no results. He was disappointed. But the results have come.62
Another significant thing to remember is that, today, scores of scientists around the country are now studying this nutrient. The results will pile in human studies and in other long-term clinical trials. These will give broad indications of the use of this natural, previously unrecognized nutrient.
Why would CLA be involved in so many functions?
If human studies hold true, and the expectation is that they will, you might consider this the next aspirin or the next vitamin C. Vital, remarkable nutrients seem to work on a basic level and impact a variety of systems. This is the case with CLA. What a remarkable piece of science that emerged from a charcoal grill. So, the next time charcoal briquettes sizzle with the drippings of a nice burger, remember how science has found that life, with its remarkable chemistry, finds a way to survive and thrive. No better example exists than that beef cooking on the grill. Sizzling steak covers itself with dangerous chemicals that can cause cancer. Many people feared that fact for years, and science studied those dangers earnestly. How encouraging that nature thankfully also provided other chemicals that counteract, partially at least, the effects of these dangers. CLA, just another highway of chemicals, is a quiet blessing, wiping out carcinogens, blocking dangerous fat, and striving to keep our veins clear. And it was there all along, doing its job, just waiting to be studied and understood. Now that nearly two decades of research are beginning to show how this substance can benefit our lives, a celebration of nature’s bounty seems to be in order. Let’s light up the old grill. Shall we make it steaks or Burgers this time?
How Much CLA is the Right
June 22, 2005 09:53 PM
How Much CLA is the Right Amount?
That is one question for researchers to answer with detailed human studies, but if you extrapolate from university studies on animals, it could be between two and six grams a day. (Some animal studies were actually at higher levels, to one half of one percent in weight of a day’s calories.)
Some other things to consider:
June 22, 2005 09:40 PM
Next time someone you know puts a burger on a charcoal grill, notice how the fat drops, sizzling, onto the briquettes beneath. As the drippings burn, the chemical content changes. This really is what burning is, a chemical change from a complex form of the substance to a more simple form. As it changes, many chemicals emerge—some harmless, others less so. One of those chemicals, benzopyrene, can cause mutation of bacteria in the test tube, and that led some scientists to believe it might cause cancer.1 Benzopyrene becomes part of the smoke that rises from the charcoal to settle back on the surface of a cooking burger. This was known as far back as the 1970s, and, for those interested in good health, it became another reason to cut meats from the diet and replace them with healthy grains and vegetable products. Many left it at that. Thankfully, scientists began digging more deeply into this phenomenon, measuring other chemicals and other methods of cooking. One such scientist was Michael Pariza. In 1978, Pariza studied heterocyclic amines to see if they were “mutagenic,” that is, if they would cause bacteria to mutate in the test tube. He found that Burgers can be quite safely cooked with care.2 But what changed the direction of his research was an entirely original discovery, separate from what his paper set out to find. This discovery has shaped his career since and may well, in the years to come, help thousands, indeed millions, of people improve their health. What he discovered was that something in hamburger has a “mutagenic inhibitory” effect. That is, something in meat seemed to counteract the bad effects of these mutagens, indeed was an anti-mutagen. In his research, Pariza used a popular scientific test called the Ames Test, named for a scientist at the University of California at Berkeley. This test is still used today for its simplicity by numerous scientists. The test requires enzymes form rat livers stimulated with certain chemicals. Scientists put these enzymes and the possible mutagen onto bacteria. They observe the bacteria in a microscope to see if they have mutated. Pariza changed the experiment slightly. Instead of stimulating rat livers, he used enzymes from normal rat livers. The results showed this anti-mutagenic effect, but just what substance caused it was still a question. For nearly another decade, Pariza and others tried to isolate this substance. Finally, they managed to do so in 1987.3 Call it a previously undiscovered nutrient, one, by the best research now available, that seems essentially vital for optimal health. The substance is CLA— conjugated linoleic acid. Laboratory studies using animals show:
Fats: The Good, the Bad, the Ugly
June 14, 2005 11:18 AM
Fats: The Good, the Bad, the Ugly by Thomas Sherman Energy Times, October 15, 2004
We need fat to absorb vitamins, to keep our brains sharp, to survive. But not all fats are our friends. Find out which ones are the heroes and the villains in your diet.
In a lot of cases health fads don't live up to their hype. But the case for consuming more good fats-the omega-3 fatty acids found primarily in fish, flax and hemp oils-is strong and growing stronger. As a nation we eat too little of these good fats, and our health would improve greatly if we relied a little less on the bad saturated fat in Burgers, skipped the ugly trans fats in fries and indulged in more salmon and other seafoods.
Fish and the Heart
Need proof? A wealth of research supports fish oil's desirable effects, especially on heart health. While many people believe that heart disease is primarily a problem for men, women who have passed through menopause are just as susceptible to heart problems.
" [Our] findings suggest that all women, and most likely men, would benefit from regular fish intake," says Alice H. Lichtenstein, DSc, director of the Cardiovascular Nutrition Laboratory at Tufts University in Boston. "A tuna fish sandwich counts, as does almost any other type of fish that is baked, broiled, grilled, or poached." But she points out that fried fish, which is often cooked in hydrogenated oils, is not helpful.
In research on more than 200 women, performed at the Jean Mayer US Department of Agriculture Human Nutrition Research Center on Aging at Tufts, scientists found that the arterial blockages among women who dined on fish were less (and impeded blood flow less) than in women who hardly ever ate seafood. Fish was especially helpful for women who had diabetes, a disease that makes you more prone to heart and circulation problems (American Journal of Clinical Nutrition 9/04).
These effects are important: Heart disease is the number one cause of death for women, and older women who suffer from diabetes are particularly susceptible. The number of people with diabetes has been increasing of late, mainly due to the fact that Americans are overweight. Right now about 18 million people have diabetes and another 20 million are expected to suffer this condition in the next four decades.
" This study shows that following the current guidelines of eating at least two servings of any type of fish per week slows down the progression of heart disease in women with coronary artery disease (CAD), especially those who were also diabetic," says Dr. Lichtenstein, coauthor of the study. "We further found that eating one or more servings per week of fish that is rich in omega-3 fatty acids, such as tuna or other dark-fleshed fish, is equally effective."
Dangerous disruptions in heartbeat, known as arrhythmias, may also be affected by fish oil. "[E]xperiments show that fatty acids from omega-3 fish oils are stored in the cell membranes of heart cells and can prevent sudden cardiac death or fatal arrhythmias," notes Alexander Leaf, MD, medical researcher and professor at Harvard University.
Fat for Your Brain
The right kind of fat is also crucial for the function of your nerves and brain tissue, which is 60% to 70% fat. Incorporating omega-3 fatty acids into those cells can help keep your brain firing on all synapses. It may lower your risk of Alzheimer's disease, an irreversible form of mental deterioration that kills 100,000 Americans a year. About a thousand people a day in the US are found to have Alzheimer's, and experts believe that over the next 40 years 14 million of us will be doomed to being enveloped by the mental fog this condition produces.
Research indicates that our brains probably need omega-3 fats for protection against the kind of damage that causes our mental capacities to slip. Once Alzheimer's starts, deterioration accelerates because brain cells start losing these fats.
In experiments performed at the David Geffen School of Medicine at UCLA (Neuron 9/2/04), scientists looked at how a lack of docosahexaenoic acid (DHA, one of the omega-3 fats found in fish), affected the cellular processes that lead to Alzheimer's. They found that the part of brain cells that receive signals from other brain cells, the receptors, are vulnerable to damage from chemical reactions that take place inside the cells. However, DHA offers antioxidant protection against this destruction.
When brain cells were denied DHA, the cells' receptors suffered extra harm. But when fish oil was present, brain cells were protected. In addition, animals that received extra omega-3s were better able to learn and find their way through mazes.
Greg Cole, PhD, senior researcher on this study and a professor of neurology at Geffen, says, "We saw that a diet rich in DHA, or docosahexaenoic acid, dramatically reduces the impact of the Alzheimer's gene [which made the animals more susceptible to Alzheimer's]. Consuming more DHA is something the average person can easily control. Anyone can buy DHA in its purified form, fish-oil capsules, high-fat fish or DHA-supplemented eggs." Fishes rich in omega-3s include salmon, halibut, mackerel, sardines and herring.
Protecting Kids from Asthma
A surprising benefit of omega-3s has been found in pregnant women and their newborns: Pregnant women with asthma who eat fish rich in omega-3s during their pregnancy lower their children's risk of asthma.
Not just any fish will do. The study (American Thoracic Society International Conference 5/25/04) discovered that mothers who ate fish sticks during pregnancy doubled the asthma risk in their kids. " Fish sticks are deep-fried, and they contain omega-6 fatty acids, which encourage inflammation of the airways," says study co-author Frank Gilliland, MD, PhD, professor at the Keck School of Medicine at the University of Southern California. "Oily fish [like salmon and trout] contain omega-3 fatty acids, which appear to be anti-inflammatory, and lead to the reduced potential for developing asthma and allergies."
The USC investigation showed that when women with asthma ate oil-bearing fish during pregnancy, the risk of asthma for their children dropped more than 70%. The more fish that mom consumed, the less likely her baby was to develop asthma. Unfortunately, the study did not find the same benefit in women without asthma.
" A family history of asthma is a very strong risk factor for a child developing asthma," Dr. Gilliland says. "It appears that oily fish interacts with the genes involved in the predisposition to develop asthma, and somehow reduces the risk."
Although most of us try to avoid accumulating unsightly fat around our hips, the right kind of fat plays an integral part in the functioning of our bodies and may even keep us alive. Fats don't get much better than that.
Eat to Live - fruits and vegetables are more effective than foods like ...
June 14, 2005 10:38 AM
Eat to Live by Mary Menendez Energy Times, April 14, 2004
By now, most everyone with even a cursory interest in health knows that fruits and vegetables are more effective than foods like cheeseBurgers at making your body more resistant to chronic diseases such as cancer.
But beyond that generality, few people seem to know how to fine-tune their meals for the most anti-cancer bang per bite.
Over the course of the lifetime of planet Earth, the plant world has devised and concocted a wealth of nutrients that can help your body fight off cancer.
It's time to put them to work for you.
Would you be interested in a tasty, quick way to cut your chances of certain types of cancer in half? The means to this desirable end are about as close as your refrigerator and your dining room table: All you have to do is cut open and eat a single orange every day.
According to cancer research in Australia, adding that extra serving of citrus fruit to your diet every day, only once a day, boosts immunity enough to significantly lower your risk of some common cancers.
" Citrus fruits [protect] the body through their antioxidant properties and strengthen the immune system, inhibiting tumor growth and normalizing tumor cells," says Katrine Baghurst, PhD, of the Commonwealth Scientific and Industrial Research Organization (CSIRO). According to Dr. Baghurst and her fellow researchers, oranges possess the most antioxidants of any fruit: more than 170 different phytochemicals.
The protection you can get from oranges is due to their influence on immunity. Your immune system has the assigned task of protecting you against cells that can turn cancerous. Sixty of the chemicals in oranges are substances called flavonoids that can help the immune system fend off inflammation and tumors.
When Americans eat fruits and vegetables, they don't eat the ones with the most anti-cancer (or other) health benefits. Instead, we dine on the same so-so produce too frequently. If we want more health benefits from our veggies, we'd better look to expand our culinary horizons.
" While people understand they should eat a variety of fruits and vegetables each day, they are not translating 'variety' in a way to capture health benefits, such as reducing their risk of developing chronic diseases," says Susie Nanney, PhD, acting director of the Obesity Prevention Center at Saint Louis University.
" People aren't eating the fruits and vegetables that contain the most nutrients," warns Dr. Nanney. "People are quite frankly confused about nutrition. I feel their pain."
Unfortunately, Americans rely too often on iceberg lettuce, corn, apples, potatoes and bananas; a steady diet of that produce doesn't produce the same benefits as indulging in a wider variety of vegetarian foods.
Dr. Nanney points out that the vegetables and fruits most effective at helping the body fight cancer are dark green leafy veggies, citrus (oranges, grapefruits), cruciferous vegetables (broccoli and cauliflower) and produce that has yellow or orange color.
Making Dinner Plans
Dr. Nanney's spectrum of desirable foods includes:
" When we look at how to get the most bang for your buck, the most power, it's by eating these other fruits and vegetables instead of the traditional choices," Nanney insists.
Studies show that tomatoes, colored by a pigment called lycopene, may be particularly helpful in lowering men's chances of prostate cancer. For instance, research on about three dozen men with prostate cancer found that those taking supplements of lycopene and other tomato phytochemicals had smaller tumors and less spread of their cancers (Exper Bio and Med, 2002; 227: 881).
The researchers conclude that "lycopene may have an antitumor effect and may be useful as an adjunct to standard treatment of prostate cancer, such as surgery, radiation therapy, hormones and chemotherapy. In addition, lycopene supplementation appears to have reduced the [spread of cancer within the prostate], suggesting that lycopene may have a role in the prevention of prostate cancer."
In a study on African-American men, who suffer a higher rate of prostate cancer than other Americans, researchers also found that lycopene can limit the DNA damage that may presage cancer (Amer Chem Soc Meeting #222, 2001).
" This study does not say that tomato sauce reduces cancer," cautions Phyllis E. Bowen, PhD, a nutritionist at the University of Chicago and lead investigator in the study. " It says that it reduces DNA damage that we think is associated with cancer."
Other studies have confirmed the finding that men who eat tomatoes suffer less prostate cancer. And if you want the most anti-cancer benefit from tomatoes, better cook them.
According to Rui Hai Liu, MD, Cornell assistant professor of food science, "[Our] research demonstrates that heat processing actually enhanced the nutritional value of tomatoes by increasing the lycopene content-[the] phytochemical that makes tomatoes red-that can be absorbed by the body, as well as the total antioxidant activity. The research dispels the popular notion that processed fruits and vegetables have lower nutritional value than fresh produce."
While you're making an effort to eat more of the colorful vegetables, you should also eat less fatty red meat and cut back on high-fat dairy foods, according to research from Harvard.
In this study, which covered eight years and looked at the diets of more than 90,000 women, scientists found that those premenopausal women who ate the most fatty red meat and regular milk had the highest chance of developing invasive breast cancer.
The scientists taking part in this study believe that eating more saturated fat from meat may increase hormone levels that boost the chances of breast cancer (Jrnl Natl Cancer Inst 2003;95:1079).
In this research, the total amount of fat didn't affect cancer risk, but the amount of animal fat did. Women who ate the most red meat had a 54% higher chance of breast cancer. Aside from avoiding red meat, women who wish to lower their risk of breast cancer should also limit their consumption of alcoholic beverages.
A study of two thousand post- menopausal women found that those who averaged about two drinks a day raised their risk of breast cancer by about 80% (Cancer Epidem, Biomarkers and Prevention, 10/03).
Here, too, researchers believe that alcohol affects the level of hormones that influence cancer.
The moral of the research into how food can slow cancer risk: Eat a wide variety of vegetables and fruits early and often. Limit meat and alcohol.
Change the color of the fruits and vegetables on your plate for a better chance of a brighter future.
Best Bread ...
June 13, 2005 07:30 PM
Best Breads by Jane Lane Energy Times, December 9, 1999
Few of us can resist the seductions of freshly baked bread, warm and fragrant, poised on the edge of a steaming bowl of soup or painted with an aromatic swath of rosemary scented oil. Even those of us from the most culinary challenged households can recall the pleasures of the simple plump white dinner roll or flaky biscuit piled in a basket on the dinner table.
Bread has blossomed from sideshow status beside the dinner plate to a full-scale mealtime headliner, a scrumptious star enriched by nutritious grains, herbs, fruits and vegetables.
Contemporary cooks build meals around crunchy cornbread or chewy focaccia, presenting soups or salads as satisfying counterpoints. Want to jump into the bread baking basket or hone your skills? Two top vegetarian chefs shared with Energy Times their passion for bread and their expertise in baking. See if you don't find that ardor contagious.
Nancy Lazarus is a chef at the famed Moosewood Restaurant in Ithaca, New York, established in 1973 to serve up natural fare with a homecooked, vegetarian emphasis. The bill of fare changes daily at Moosewood, but there's one constant: a cup or bowl of soup, a salad and a thick slice of bread. Some loyal customers have ordered the daily special for 20 years.
That's why bread occupies a cherished spot at Moosewood. Nancy Lazarus tells why and offers some of Moosewood's favorite bread recipes: "Cooking is like art; baking is like science; bread is like magic. No matter how much science you apply, you'll never have complete control: It'll do its own thing on some level, which is part of its charm, if you're charmed by that sort of thing. Breads come out differently depending on heat and humidity, the heat of the oven; yeast is a variable that can be slower or faster acting.
"There are bread machines, of course, and they work. But they're not as satisfying as the real thing, the kneading, which can be almost therapeutic, and the control over the ingredients to your own specifications.
"Bread is not that difficult. Know your own oven, to begin: Good insulation is important and how the heat travels around inside. Convection ovens are a wonderful thing.
"There are difficult breads we recommend you buy at a good bakery: baguettes, Italian, French and Cuban that are crusty outside and soft inside.
"But focaccia is easy. It's a yeasted bread that's better to make at home than buy because it's so fresh and you can control the toppings. It only requires one slow and one quick rising but you have to be there for a while.
"Then there are quick breads that use baking soda or powder, like cornbread. If you want a good meal at home and can make only one thing, make a quick bread. They're satisfying and delicious warm from the oven; and the aroma of bread fills the house. A corn bread with tomato soup for supper is a nurturing meal good for vegans.
"Popovers are fast and simple, a middle American 50s treat, but you do need a hot oven and 45 minutes. Also easy to make: sweet breads- carrot, banana, zucchini-and biscuits.
"To reduce the fat in denser quickbreads and cakes, use applesauce. It gives body and moistness.
"The number of wheat-sensitive people is rising dramatically. A theory I think makes sense is that in the last 30 years the varieties of wheat grown has been reduced to 1 or 2 that are more easily cultivated and harvested with the machinery available. People are overloaded with one type of wheat.
"Gluten is the offending substance in wheat and some oats; try rice, tapioca and potato flours, which are denser and more fine and don't produce a good crust. Improve the crust by baking in a preheated cast iron skillet.
"Also investigate chickpea flour. You don't make a loaf of bread with it- use it for flatbreads like papadam, which is in Indian cookbooks. And it's good for batter for vegetables.
"Spelt is the closest to wheat flour in consistency but some people can be sensitive to it.
"Visit a natural food store to check out the flours. The mills sometimes print handouts with recipes and a lot of those are real good, especially for what works with their flour. Or you may run into a baker who will whet your appetite with ideas and recipes.
"Bread is the supreme comfort food. It can speak to us, and reassure us. The magic of bread and how it varies: There's something appealing in that. In today's world, food is predictable, and that's reassuring to some people. At Moosewood, things are always different, and that's good."
Claire Criscuolo puts an intensely personal spin on the eclectically ethnic style of cooking at her esteemed vegetarian restaurant, Claire's Corner Copia. That 25-year-old institution in New Haven, Connecticut, reflects her zest for the freshest ingredients, robust flavors and inspired combinations. Claire, a teacher and advocate for healthful cuisine, pours her passion into her breadmaking as well:
"Healthy bread is like anything else-it has healthy ingredients. We use the best organic unbleached flour and yeast, pure vanilla, whole eggs (not dried and powdered), whole milk and organic sour cream. You want to use good, fresh ingredients. It's the essence of healthy cooking. "I tell my staff, 'Don't use your soup pot as a garbage pail. Bread is the same. If the ingredients aren't at their freshest for serving, then they aren't right for other uses in the kitchen.
"Our bread is very important at Claire's. We make a country white and a honey wheat in a pinwheel loaf-400 a day-and challah for the morning French toast with sauteed bananas or as buns for veggie Burgers. "It's not practical to bake bread every day. We let our bread rise several times, punching it down again and again. For the home cook, it's time consuming. Even I'm happy to buy a good loaf of bread. "But anybody can bake bread. Combine flour, water and yeast and watch it grow! It's delights all your senses. And it a gratifies and satisfies. I was kneading it all by hand until we got up to 12 loaves a day.
"I love a good oatmeal molasses bread; a whole wheat bread with walnuts, rosemary and finely chopped sweet onion sauteed in olive oil for a roasted vegetable sandwich; or an anadama bread with split pea soup.
"Bread is part of a meal. It requires time and effort, but I can't think of many things worthwhile that don't."
Hearty Soy - Soy will cater to your cardiovascular well-being...
June 13, 2005 10:19 AM
Hearty Soy by Joyce Dewon Energy Times, January 5, 2004
It's a diet food, it's a health food. Any way you look at it or eat it, soy's combination of benefits and its versatility as a component of a heart-healthy diet have led to a widespread popularity that continues to grow.
No matter what your taste preference, a soy food is available to satisfy your picky palate and cater to your cardiovascular well-being.
Annual sales of soy in the US continue to grow more than 10% a year, edging toward the $4 billion mark. Today, the average American consumes about 10 mg of soy protein a day, even though the American Heart Association (AHA) recommends taking in at least 25 mg of soy to benefit your heart. Even the Food and Drug Administration (FDA) has signaled its approval of the soy bandwagon, allowing claims that daily soy can help lower the risk of cardiovascular complications.
As Good as a Drug
Researchers who have investigated how soy can help lower cholesterol and shrink the risk of heart disease have concluded that soy, in a diet with fruits and vegetables, can be as effective as cholesterol-reducing drugs (JAMA 7/22/03).
Researchers at the University of Toronto and St. Michael's Hospital compared the cholesterol-lowering power of soy and other vegetarian foods with that of lovastatin, a standard pharmaceutical used to reduce cholesterol.
In the study, scientists fed people a diet that, along with soy, had large amounts of nuts, such as almonds and walnuts, and high-fiber foods like oats and barley plus margarine made with plant sterols (natural substances derived from leafy greens and vegetable oils). Researcher David Jenkins, PhD, a nutrition science professor, thinks these foods may be good at dropping cholesterol because human evolution makes us well-adapted for an "ape diet," one high in fiber, vegetable protein, nuts and plant sterols.
According to Dr. Jenkins, "As we age, we tend to get raised cholesterol, which in turn increases our risk of heart disease. This study shows that people now have a dietary alternative to drugs to control their cholesterol, at least initially." Dr. Jenkins also thinks that soy and a vegetarian diet can be used to maintain normal cholesterol levels.
Dr. Jenkins' heart-healthy diet, designed to be easily prepared and consumed, includes oat bran bread and cereal, soy drinks, fruit and soy deli slices. For instance, in his study, a typical dinner consisted of tofu baked with eggplant, onions and sweet peppers, pearled barley and vegetables.
Dr. Jenkins adds, "The Food and Drug Administration has approved these cholesterol-lowering foods as having legitimate health claims for heart disease risk reduction. They're also being recommended by the American Heart Association and the National Cholesterol Education Program as foods that should be incorporated into the diet. And we have now proven that these foods have an almost identical effect on lowering cholesterol as the original cholesterol-reducing drugs."
Dr. Jenkins regrets that health practitioners often give drugs to people with high cholesterol instead of trying to control the problem with soy and other vegetarian foods.
Soy Safety Affirmed
Recently, some doctors have spread the story that soy may increase the risk of cancer because natural chemicals in soy act like estrogens, hormones that may contribute to breast and other cancers. However, research has failed to support this supposition.
As Dr. Jenkins points out, "the concerns have been whether soy estrogen might lead to hormone-dependent breast cancer or abnormal sexual development in children, yet we found no evidence to support this."
In another of Dr. Jenkins' studies, people were put on diets high in soy to see how their estrogen levels were affected. Then, the researchers measured estrogen byproducts in their urine. Since estrogen stimulates breast cancer cells to produce a special protein, the researchers measured the amount of this protein produced by each urine sample to calculate how much estrogen was present.
The total estrogenic activity in the urine of women on soy dropped to lower levels than it had been before they ate soy. "This finding suggests that soy may not have the estrogenic effects that were thought to alleviate menopausal symptoms but it refutes claims about its purported hormone risks," Dr. Jenkins says.
The study also demonstrated that soy can reduce the risk of heart disease by lowering levels of oxidized cholesterol, which is thought to stick to coronary artery walls and form dangerous plaques. Dr. Jenkins' other research demonstrates that soy consumption reduces cholesterol in general while also decreasing the amount of LDL (bad) cholesterol in the body and maintaining the HDL (good) cholesterol. According to Dr. Jenkins, this confirms that soy should be promoted for its important role in preventing heart disease without fear that it will promote cancer.
In another study in China, researchers compared the dietary habits of more than 350 women with breast cancer to the foods eaten by more than 1,000 women who did not have cancer (Amer Assoc Canc Res Second Annual Intl Conf Fron Can Prev Res 10/27/03, Abst 1274). They found that eating large amounts of soy did not raise the risk of breast cancer.
Of course, anyone can develop allergies to almost any food, soy included. If eating soy causes you discomfort, find another source of healthy protein (see box on whey protein above).
Isoflavones, soy's plant estrogens, are believed to create some of the most significant heart-healthy soy benefits. Consequently, researchers urge those concerned about their cardiovascular health to combine a diet high in soy, fruits and vegetables with exercise for the highest level of heart protection. Cheaper than cholesterol drugs, tastier than many other healthy foods and available in so many forms, soy's popularity will certainly continue to explode. Soy Burgers, soy drinks and soy just-about-everything will continue to be a big part of our lives.
Nutritional Calculator - hand-held nutrition calculator that you can carry in your vest...
June 12, 2005 05:45 PM
Nutritional Calculator by Thomas Barclay Energy Times, December 5, 2003
For years, some folks have dreamed of having a hand-held nutrition calculator that you can carry in your vest pocket. Then, at every meal, you could whip out your little machine, hit a few buttons, do some nutritional calculatin' and eat only the best-and leave the rest. Fortunately, we have the next best thing: Internet nutritional calculators as well as books and nutrition nudges that can prod and educate you into consuming a healthier diet. (And if you have a PDA, that vest-pocket calculator is actually within reach.)
When you apply nutritional calculation, you reap instant benefits, giving your body top-notch foods to stay healthy and avoid disease.
For instance, when you log onto a nutritional calculation website like www.daysworth.com (more about these nutritional calculators in a moment), one of the first things you should let it calculate is your saturated fat intake: figuring ways to bring it down could possibly save your life.
All that saturated fat that you may be eating in ice cream, cheeseBurgers, fried chicken, etc., leads to a cascade of physiological events that raise the risk of cancer. Consume a cheeseburger, with its 562.83 calories, 15.04 grams of saturated fat and 87.6 grams of cholesterol, and you lead your body to produce too much lithocholic acid, a substance that plays a key role in colon cancer.
"Lithocholic acid is highly toxic, and it builds up in a high-fat diet," notes David Mangelsdorf, PhD, professor of pharmacology at Howard Hughes Medical Institute at the University of Texas Southwestern. "We don't know how it causes cancer; but it is known to cause cancer in mice, and people with colon cancer have high concentrations of it." The problem with cheeseBurgers and their fatty contents is that when the liver breaks down that supersized clump of cholesterol, the process ends with an oversupply of lithocholic acid, a bile acid that ends up in the intestines. There it can stimulate the process that leads to cancer cell formation (Science 5/16/02).
"The rate of colorectal cancer is much higher in the United States... than in Japan, where people don't eat a lot of fat and colorectal cancer is almost nonexistent," notes Dr. Mangelsdorf.
"Our bodies can handle slight changes in lithocholic acid that come from a normal diet, but not a high-fat diet," he says. "The current American diet can provide more fat on a daily basis than a human being was ever meant to handle."
Teasing out where your dietary saturated fat is coming from is easy on a website like www.daysworth.com. By simply entering the foods you eat during the day into the calculator on this site, you can analyze your daily intake of calories, vitamins, minerals, carbohydrates, fats and protein.
For instance, suppose on Monday you eat:
Breakfast: scrambled eggs and sausage with hash browns, toast and butter, orange juice, coffee and non-dairy creamer.
Lunch: cheeseburger, regular fries, chocolate milkshake.
Snack: Milky Way candy bar, can of cola.
Dinner: fried chicken, mashed potatoes with butter, iceberg lettuce, string beans, glass of root beer and chocolate pudding for dessert.
Snack: potato chips and water.
Enter all of those foods into daysworth.com and you find that your daily calories are about 4,000, your salt (4,700 mg) is too high, your vitamin E (8 units) intake is low and you're missing out on potassium-rich foods and fiber. Other potential nutritional difficulties in those meals include a heavy dose of saturated fat (56 grams) and cholesterol (topping 650 mg).
The calculator will lead you to better sources of vitamin E (like almonds), potassium (almost any fruit) and fiber (whole-wheat breakfast cereals with fruits and nuts).
The latest technological twist: If you have a PDA, you can download the USDA nutritional database. Visit www.nal.usda.gov/fnic/foodcomp.
Figuring It Out
A host of other sites can help your calorie and nutritional calculation.
For calculating the amount of calories you need during the day you can consult www.wvda.org/calcs, a website run by the West Virginia Dietetic Association.
Nutritional Analysis Tools and System (NATS), which resides at nat.crgq.com/mainnat.html, can help you find foods that will aid your nutrition program. And over at gnutrition.sourceforge.net, you can download nutrition analysis software called Gnutrition. It contains data on 81 nutrients for over 5,000 foods.
Aside from websites, books like The Nutrition Desk Reference (Keats) by Robert Garrison, Jr., MA, RPH and Elizabeth Somer, MA, RD, or Food-Your Miracle Medicine (HarperPerennial) can also help you calculate a more healthful diet.
A pleasant surprise as you navigate your way through these calculators: Healthy food tastes good, too! You don't have to sacrifice food to get the nutrients you need. Just calculate, calculate, calculate!