Search Term: " Lighten "
5 Ways To Use Turmeric And Baking Soda Together In Your Beauty Routine
July 22, 2018 12:53 PM
Whether it be for nails or teeth, turmeric has been highly present in the beauty industry in recent years. Adding baking soda to the mix can create even more ways to address various beauty issues in which you're looking for a natural and effective remedy. Baking soda and turmeric mixed together can be a great solution for those who need to lighten the skin on their armpits. Darkening in this area is very common, and baking soda and turmeric are the perfect mixture to combat the change in hue.
"Being able to physically see everything is really helpful, especially in terms of our staple ingredients."
Read more: https://www.thealternativedaily.com/5-ways-to-use-turmeric-and-baking-soda-in-your-beauty-routine/
Get Rid of Black Spots & PIGMENTATION With 100% EFFECTIVE HOME REMEDIES
July 11, 2017 05:14 AM
Clogged pores and dirty skin can contribute to acne and other skin issues. Watch for an outline of three proved methods of cleansing. These natural remedies will cleanse and exfoliate without burning or irritating the skin. Save money on doctor's visits and expensive skin care products with these natural options made from products available in our pantries. Make these fun recipes with your friends - they will be so impressed with your money saving skills.https://www.youtube.com/watch?v=FRAf2-HV0x0&rel=0
"Many black spots or patches can be easily Lightened or eliminated."
Hydrogen Peroxide For Teeth Whitening, Hair And More
June 29, 2017 07:14 PM
Hydrogen Peroxide has a multitude of personal uses. The most common use of Peroxide is to clean and disinfect cuts and scrapes.Mixing Peroxide and baking soda makes for an excellent teeth whitener and cleaner and helps remove tooth stains.Topical Peroxide also works to loosen ear wax, by simply pouring a cap full into the ear, and allowing it to bubble, then rinsing the ear. Higher concentrate Peroxide,usually found at beauty supply stores, has long been used to lighten hair color.
Read more: Hydrogen Peroxide For Teeth Whitening, Hair And More
What Is Activated Charcoal Used For?
May 15, 2017 11:44 AM
Activated charcoal is generally used to remove harmful substances from a person's body, but it has several additional beneficial uses. One such use is to lighten and freshen the appearance of a person's teeth. Simply brush with it, being careful to clean it up as it can discolor sinks. It can also be mixed with clay to form a facial mask that unclogs pores. Charcoal will help to prevent gas when taken before a meal, and can lower a person's cholesterol. Lastly, it may mitigate the effects of exposure to mold.
"It’s generally used to treat and trap toxins and chemicals in the body"
Read more: http://www.thealternativedaily.com/what-is-activated-charcoal-used-for/
SKIN WHITENING HOME REMEDY 100% EFFECTIVE. REMOVE INSTANTLY!!
March 26, 2017 12:14 PM
Improve you complexion that has been affected by various factors such as sun exposure, harsh cosmetics and even stress. Don't use more chemical based cosmetics to accomplish skin whitening and repair when there are natural remedies that you can safely use. Save money by using these simple suggestions. Scrub your feet and apply natural mixture. Just leave it in for a while and massage your feet, then wash it off for an effective skin whitening process!https://www.youtube.com/watch?v=Riy8VYYMKmQ&rel=0
"Many people work hard to achieve fair and flawless skin. The market is flooded with skin-Lightening creams and lotions."
People are using cacao to get high... here's the chemical that makes it happen
December 24, 2016 02:59 PM
Cacao, which is used to make chocolate, is a superfood that contains one of the highest concentrations of antioxidants and magnesium. It also has the benefit of being used to make one of the tastiest candies in the world. Due to its mood-enhancing properties, many party-goers have recently started using concentrated cacao to get high. Some use it to get an endorphin rush, while others use it to calm anxiety and overcome emotional problems. There have actually been healing groups popping up around the world that take the drug together and use it for spiritual enLightenment.
"Reports are surfacing of ground cacao being used as a new party drug in clubs across Europe, be they in drink, or pill form, or even snorted in powdered form."
Early signs of liver damage that everyone should know
December 08, 2016 07:59 AM
Our livers clean our blood of impurities and toxins, while asisting our bodies with fighting off infections. The liver has the ability to repar itself by regenerating damaged tissues. But when the liver suffers irrepairable damage like cancer, inflammation or scarring, our bodies react by producing outwardly signs. First, your stools will Lighten and your urine will become more yellow, as well as your skin and eyes. Also, you may begin to feel itchy and you may bruise or bleed more easily. Additionally, your body will retain excess water, causing your body to swell.
"Despite the fact that the liver is inside the body, a poorly-functioning organ produces some outwardly visible signs that should always be heeded."
Breathe. Exhale. Repeat: The Benefits of Controlled Breathing
November 22, 2016 02:59 PM
Some researchers believe that overcoming stress and depression may be as easy as breathing. Many studies have been done to test the effect of slow and steady breathing on the body. Scientists have found that people who practice breathing meditation on a regular basis are able to lower their stress hormones and cytokines that have an adverse effect on the body. So, the next time you feel stressed, just practice some deep breathing to help calm yourself.
"Controlled breathing, like what you just practiced, has been shown to reduce stress, increase alertness and boost your immune system."
Look Younger With This Natural Facial Exfoliator
Diatomaceous Earth (also called diatomite) is a siliceous sedimentary rock. The rock is naturally occurring, soft and can be crushed into a fine powder. Like the name suggests, it is extracted from fossilized remnants of diatoms. Diatoms were tiny, hard shelled algae that lived in water. The diatoms skeletons comprise of silica, a natural substance. Over a long time, the diatoms collected on river, lakes and oceans sediments. Because of its fineness, DE acts as a great facial exfoliant. Besides silica, Diatomaceous Earth contains calcium, zinc, copper, magnesium, phosphorus and selenium. These minerals can be absorbed through the skin to complement your diet.
Diatomaceous Earth for Facial Exfoliation
The use of DE as a facial exfoliant is becoming very popular. Today, more than 150 products contain DE as the main ingredient. For facial exfoliation, make sure you use food grade DE. Food Grade DE differs from the DE used in the pool filter. Food grade DE is finer (less abrasive and has been purified) than non-food grade DE.
It is easy to make a facial scrub. Simply mix the powder with enough water to make a paste. Be sure to apply the paste on your face immediately after preparing it. To increase its effectiveness as a facial exfoliator, rub the paste on your face with mild, circular motions. DE has abrasive properties which make it perfect for facial exfoliation.
You can use DE and water alone but for greater results mix DE with 1 tablespoon water, diluted honey or aloe vera juice and coconut oil. This way, not only do you remove microscopic dirt and oil deposits and dead skin but you also leave the skin moisturized. When massaging the paste to your face, refrain from applying it on the area around your eyes. The skin around the eyes is gentle and is often affected by powerful exfoliators and could lead to irritation. Leave the paste for a couple of minutes and use lukewarm water to rinse it off.
Diatomaceous earth looks cylindrical under a microscope. It is also known to carry a negative ionic charge that scientists claim to be the reason why pathogens are attracted to it and carried out of the body.
Benefits of Diatomaceous Earth as a Facial Exfoliator
DE is a naturally occurring ingredient. This means there are no side effects associated with its use. Food grade diatomaceous earth has anti-fungal properties. It acts as a detoxification agent and leaves the skin refreshed and clean. It is a nourishing, Lightening and brightening facial exfoliator. It increases the elasticity of the skin and leaves the skin radiant. Diatomaceous earth has been tailored to boost skin immunity and act as an anti-oxidant to fight free radicals. Not only does DE rid your face of dead skin cells but also helps the skin fight premature signs of aging.
Salt and sugar scrubs are effective in facial exfoliation but they are too abrasive to be used every day. Diatomaceous earth is finer and thus a great alternative. You may choose to make a DE paste at home or a buy a product that contains DE (among other natural products).
What Are The Health Benefits Of PABA
May 10, 2014 04:30 AM
What is a PABA
Para-amino benzoic acid or PABA is generally not known, yet in any case it is a paramount supplement, however it is considered as one of the B-complex vitamins. The perplexity is maybe justifiable because PABA assumes a paramount part in the production in the collection of a standout amongst the most essential B-complex vitamins and folic acid.
Benefits of folic acid
The numerous vital benefits of folic acid have been generally recorded, the most critical likely being the avoidance of genuine conception deformities, especially spina bifida; and additionally insurance against stroke, cardiovascular malady and even certain malignancies. In reality, sufficient supplies of folic acid are viewed as so significant to wellbeing that staple sustenance, for example, bread are routinely enhanced with it. In any case the regular Western eating regimen is accepted by numerous nutritionists to be seriously insufficient. PABA's part in empowering the union of the body's vitamin might subsequently be viewed as sufficient in itself to make it a vital supplement in its own particular right.
Nevertheless there is much more to para-aminobenzoic acid than this. The supplement has additionally been considered a general agains oxidant, help check the maturing and degenerative impacts of harming free radical action; and as a mitigating which may be gainful in the Lightening of the indications of the menopause and osteoarthritis.
The calming properties of PABA likewise make it a specific most loved by dietary specialists in battling glitches of the resistant framework, for example, thyroiditis, and a possibly deadly condition known as scleroderma, in which stringy tissue develops through the skin.
Moderate supplements of PABA were an old yet now unfashionable, medication for skin conditions, vitiligo, in which the skin loses its common pigmentation, bringing about unattractive and humiliating blotches.
For most individuals, in any case, the great thing about PABA is that, it is not just promptly accessible from the nourishments, which embody a steadily adjusted eating regimen, yet can additionally be made by the body.
Therefore, in customary circumstances, and in case you're in sensibly great wellbeing, you presumably need not bother with a different day by day supplement of PABA. Anyhow like all the B complex vitamins, PABA regardless capacities best in the vicinity of a great supply of every last one of others, thus it’s habitually found in restrictive multi-vitamin arrangements. The better quality ones usually incorporate around 30-50mg; a little add up to make it certain, however worth having as a protection strategy when you're pointing for ideal comprehensive nourishment, and especially when you acknowledge the supplement's pivotal part in the combination of folic acid.
Health Benefits Of Almond Oil
March 07, 2014 04:04 PM
What is almond
Almonds are fruits of deciduous trees that are originally found in North Africa and Asia. There are two varieties of almonds, sweet and bitter. Sweet almonds can be used to produce essential oil, and extract. Almond extract is often used as an alternative to vanilla extracts in diabetic safe recipes. Bitter almonds contain a toxic amount of prussic acid that can be converted to cyanide during refining, consequently prussic acid has to be leached out, before it can be suitable for human consumption.
Both bitter and sweet almond oil can be produced from two different almond trees. From the sweet almond tree, we produce sweet almond oil and an emulsion. From the bitter almond tree we produce the essential oil of almonds (it is nearly pure benzaldehyde), a less amount of fixed oil, and an emulsion that yields cyanide, and glucose.
Health Benefits Of Almond Oil
1. Skin- The two oils have different health benefits to the skin. Sweet almond oil is a good lubricant and is beneficial for sensitive, dry skin. It is composed of olein, glucosides, and linoleic acid. It also contains minerals, vitamins and protein, as a result it nourishes and revitalizes the skin. It is used as a carrier oil in face serums.
Its other benefits include:
Bitter almond oil as mentioned above is nearly 100% benzaldehyde, it does not contain any cyanide. It isn’t used in any direct way for skin care. It is used mainly because of its wonderful almond flavor or scent.
2. Hair- Sweet almond oil contains omega 6 fatty acids, which stimulates hair growth. It strengthens hair, nourishes the hair follicles, moisturizes the scalp, and prevents dandruff. It also makes hair thicker and stronger, as well as smoothing and nourishing hair cuticles.
3. Body- Sweet almond oil contains antioxidants that are useful in eliminating free radicals and toxins from the body. It assists digestion, aiding the assimilation of nutrients, and can be used to cure constipation. It contains mono-saturated fats and antioxidants that help in preventing heart disease. Sweet almond oil helps in maintaining the proper level of cholesterol by decreasing the level of LDL, and increasing the level of HDL in the body. It contains folic acid, which is important in preventing birth defects in pregnancy. It also contains phenylalanine and riboflavin that improve neurological function.
What Are The Health Benefits Of Saffron Extract?
February 23, 2012 07:08 AM
Saffron is an expensive spice that is commonly used to add color and flavor to food. It is used in many cuisine especially Mediterraean, Italian and Indian. The high cost of saffron is due to the fact that 150 flowers are required to make 1 g of saffron strands. This culinary spice grows on aflowering plant, Crocus Sativa. It is grown in Southwest Asia, especially in areas with wet springs and hot dry summers.It contains high amounts of minerals such as copper, calcium, magnesium, potassium, zinc, iron and selenium. It is a rich source of vitamins such as vitamins A, C and B2, folic acid and niacin. Saffron contains carotenoidcompounds- crocin, crocetin, lycopeneand safranel, which are known to possess many health benefits. This expensive herb not only adds flavor to food but also offers variety of health benefits.
Spices have been used as medicines for centuries because of their anti-inflammatory, anti-cancer and anti-oxidant properties. Therapeutic usage of saffron is 3000 years ago when it was used as an natural aphrodisiac. Some of the health benefits of saffron extract are:
1. Saffron contains anti-tumour and anti-mutagenicproperties due to the presence of carotenoid, crocetin. Studies on mice indicated that saffron extract delays tumor growth and delays papilloma carcinogenisis and inhibits squamous cell carcinoma. It helps in treating and preventing certain types of cancer such as skin cancer, sarcoma and liver cancer.
2. Because of its anti-inflammatory properties, saffron can control inflammation in the body and speed up the healing of burns and cuts. It helps in treating arthritis and other inflammatory joint diseases.
3. For thousands of years in Persian and other Arabian countries, saffron was used as a potent aphrodisiac. It was used to increase libido and erectile dysfuntionby improving the blood flow to the pelvic region. It was also used to treat many female health conditions.
4. Studies have shown the effects of saffron on several eye conditions. Saffron extract helps to slow down retinitis pigmentosa and macular degenration. It alsoprotects the eye from direct effect of bright light.
5. Saffron has been proved to be effective in treating mild to moderate depression. According to studies, saffron has shown equivalent results as given by therapeutic doses of fluoxetine and imipramine., anti-depressants.
6. Saffron acts as a painkiller in treating many painful conditions such as kidney pain, stomach pain and menstrual pain.
7. According to French researchers, saffron extract can reduce the hunger in between meals. It does that by controlling the levels of serotonin in the blood, which is responsible for signaling hunger pangs. Studies have found the effects of saffron on weight loss by reducing feelings of hunger and compulsion to eat between meals.
8. Some animal studies on saffron indicate cognitive enhancement and improved memory . However human trials are still to be conducted to find out the potential effects of saffron on memory. It is believed that regular use of saffron can delay demetia and prevent Alzheimer's disease.
9. It is used in many cosmetics such as skin Lightening agents.
A sprinkle of Saffron extract not just adds spice to your food, but also prevents many health conditions.
Honey from bee's
July 01, 2009 12:12 PM
Bees make honey out of the nectar that they sip from flower blossoms. A long and tedious process is necessary to transform nectar into the thick, golden substance that we call honey. Like each product that is produced by the honeybee, care and a number of steps are essential in order to create this beehive food, with honey being no exception. This sweet, nutritious edible substance is a viscous fluid that is exclusively created by the honeybee. Even the most sophisticated modern techniques have failed to synthetically manufacture honey. Like royal jelly, propolis, and bee pollen, honey is only available from Mother Nature. It is a precious and coveted substance that has fascinated and pleased cultures throughout time.
The ancient Greeks called honey one of nature’s most precious gifts, while the Assyrians, Chinese, and Romans routinely prescribed it for its medicinal value. Numerous biblical references refer to the “Honeycomb” and the “Land of Milk and Honey,” as well as the “EnLightenment” that comes from eating honey. Hippocrates recorded that a honey drink cures phlegm and calms down a cough. He was one of the first known advocates for using Honey and Vinegar for fevers and other ailments. All of ancient cultures believed that the use of honey each and every day would insure health and longevity. All kinds of wines and foods were routinely mixed with honey, causing them to be viewed by all peoples as a treasure which the gods provided for health.
Of all the ancient cultures, Egyptians prized honey enough to use it as a form of money. Hieroglyphics often refer to honey as the universal healer and jars of honey were routinely placed in tombs of the dead. Because of its superior preservative properties, honey used to be an integral part of the formula that was used in the mummification process. Throughout all of history, honey has been used to treat open wounds and fight infection. Unfortunately, the advent of refined sugar caused honey to take a back seat to other more popular sweeteners. Thankfully, today honey is experiencing resurgence, as it was once an often overlooked beehive food that is full of nutritive and medicinal value.
When a bee lands on a flower, it sucks a tiny amount of nectar to its honey sac. It is within this sac that the transformation of nectar to honey begins. The nectar is mixed with acid secretions to eventually form the coveted honey that we consume. Substantial amounts of nectar are necessary to produce significant amounts of honey, making flying the distance of up to three miles necessary to obtain the amounts of nectar that is needed to fill the sac. Once the sac is full, the honeybee returns to the hive, where a receiving bee takes the nectar and continues the process, changing, enriching, and concentrating the nectar. Following this, the receiving bee drops the mixture into the empty cells of the honeycomb.
In order to produce a single pound of honey, bees must provide the hive with over 70,000 loads of nectar. A healthy beehive can produce about 300 pounds of honey each season. The health benefits of honey have now been captured by manufactures like Premier one and Montana big sky. Natural honey is available in liquid form at your local or internet health food store. Look for name brands to ensure quality and purity of the product you purchase.
*Statements contained herein have not been evaluated by the Food and Drug Administration. Honey is not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication or adding Vitamins to medications.
Fine Honey Products from Premier one are available at VitaNet ®, LLC Health Food Stores.
Age Gracefully With Anti Aging Nutrition
January 19, 2008 01:57 PM
With today’s society constantly frowning upon aging and advertisements constantly urging consumers to buy products to tighten, firm, and rejuvenate their skin, our society has placed a very high value on youthful appearances. No one wants to look old, so a natural product to help this is very important. However, just because consumers want to use natural products doesn’t necessarily mean they will, as many wonder if natural products will actually work. Despite some reservation from the consumer, the popularity of all natural anti-aging products is on the rise. Although many products can help minimize signs of aging, companies are starting to recommend the start of preventative skin care regimens in a woman’s late teens.
The key to preventing aging is keeping skin clear, pores unclogged, and you skin moisturized in your twenties so that by the time you reach your thirties, aging is not quite as evident. By age thirty, collagen levels start to reduce, and skin starts to lose its elasticity. It is important to continue a skin care routine and work in some anti-aging products. By age forty and beyond, it’s extremely important to continue the regimen you have build in your thirties while adding an anti-aging serum.
On top of a regular skin care routine, it’s essential for women to use products that contain some level of SPF, which is very important for preventing fine lines, wrinkles, and age spots. Along with SPF, antioxidants are critical in anti aging products, preventing free radical damage and also minimizing facial redness by constricting protecting fine capillaries. Good antioxidant and anti-aging ingredients include blueberries, green tea, ginkgo biloba, cucumber, aloe, lavender, cranberry seed oil, and pomegranate.
Moisturizing the skin is also an anti-aging essential, helping the derma layer provide nourishment and adding cushion to support the skin. A good moisturizer will also help to fight dry skin and wrinkles. Some moisturizing formulas used in Japan have an ability to provide omega essential fatty acids and help to slow the formation of wrinkles. Jojoba, aloe, and avocado oils are also extremely hydrating and effective in the reduction and appearance of fine lines and wrinkles. Since aging can cause the skin to be discolored, there are many products that can help to minimize the appearance of age spots and help to brighten and even out skin tone. A skin tone balancer, using natural skin Lighteners such as kojic acid, lemon extract, and bilberry extract, can stop the process of melanin production and also reduce existing age spots. Sugar cane extract and sugar maple extract act as natural exfoliates, which help to brighten the skin by getting rid of dead skin cells. Night creams containing macadamia nut oil, mulberry bark, and licorice extracts help to firm and brighten the skin and also Lighten age spots.
Although natural products are definitely better for consumers’ skin, they often have short shelf lives. In order to fight this, many companies create smaller batches with shorter shelf lives, to make sure that customers will use the entire product before it expires. For retailers to sell anti-aging products and compete with mainstream lines, marketers stress that education is needed to make consumers aware of how great natural skin care is.
The Growing Organic Market Place
June 26, 2007 01:51 PM
It probably doesn’t come as much of a shock that the market for organic produce is growing—estimated by various sources at about 20 percent a year. What may be surprising is that the organic food market, which generated about $13.8 billion last year, represents only about 2.5 percent of the total U.S. food consumption.
While those of us involved in the natural products industry or natural healthcare take for granted the advantages of organic products over “traditional” ones, there is a pressing need to mobilize resources in order to meet the consumer demand for pesticide-free foods.
Currently, only 0.2 percent of the U.S. farmland is organic. The other 99.8 percent produces food utilizing the high-production, low-nutrient and flavor lacking industrial chemical methods we grew up with—the same tradition that drove consumers to seek out organic produce in the first place. The picture isn’t any better in Canada, according to the Canadian Organic Growers Association, where only 1 percent of the food grown there is organic.
This of course raises the question as to how we are going to satisfy this increasing consumer demand. In a word: imports. We already import more than 10 percent of the organic food we eat. But perhaps the figure of greater interest is that we consume 42 percent of the worldwide organic food supply, leaving only 58% for world’s non-U.S. residents.
In this enLightened era in which we understand the downside of processed foods, chemical residue and the portent of global warming, it’s hard to understand why we don’t muster our great resources and legendary spirit to launch a program to address these issues—like JFK’s Apollo Project, which put a man on the moon in under a decade using computers less powerful than are commonly found on our desktops today.
While we ponder the question, there are people of good will and strong conviction who are working, albeit with limited resources, to do something about it. one group is working on remineralizing the earth. We are proud to be supporters and friends and we think you will find their concept as exciting as we do. -Peter Gillham – editor.
The Childhood Obesity Epidemic
August 09, 2006 04:57 PM
The Zimmerman File: Marcia Zimmerman, CN, is a respected author and educator in the field of health and nutrition.
Fighting Obesity – What do I put in my child’s Lunch?
We begin the 21st century with a startling setback in life expectancy for our youth. Some experts even fear that today’s kids may not live as long as their parents. That’s despite the recent advances in medicine that have been credited with extending life span.
The Childhood Obesity Epidemic
The obesity epidemic is occurring in boys and girls in all 50 states. It’s happening in younger children as well as adolescents, across all socioeconomic strata, and among all ethnic groups. At a time when we have learned that excess weight has significant and troublesome health consequences, we see our children gaining weight to a dangerous degree and at an alarming rate. According to a 2004 report from the Centers for Disease Control, the number of over weight 6 to 11 year olds more than doubled in the past 20 years—going from 7 percent in 1980, to 18.8 percent in 2004. the rate among adolescents between 12 to 19 more than tripled, increasing from 5% to 17.1%.
An estimated 61% of overweight young people have at least one additional risk factor associated with becoming overweight. These include heart disease, high cholesterol or high blood pressure—factors that have been traditionally associated with much older adults. In addition, children who are overweight are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem. Overweight young people are more likely than their normal weight peers to become over weight of obese adults, adding additional risk factors such as stroke, several types of cancer, and osteoarthritis.
The consensus among pediatricians, school administrators, parents, and government officials is that healthy lifestyle habits, including healthy eating and physical activity, can lower the risk of becoming overweight and developing related diseases. Associated problems with a growing overweight population are reduced productivity, increased disability, and a greater number of overweight individuals requiring nursing home care as they move into retirement. Clearly the centerpiece of reducing childhood obesity is to reduce its health related and economic costs.
Clearly, we must tackle this problem head-on in order to save our youth. It is beginning as a grass roots movement in the classroom and will involve nutritionists, enLightened teachers, pediatricians, natural food retailers, manufacturers and suppliers of healthy foods. Beginning in the opening weeks of school 2006-2007, a pilot program to teach 6th graders how to eat for better health will be instituted in Chico, California. As the program is perfected, it will be offered nationwide. This is how the plan unfolds.
Show kids how
Breakfast: Cereals, Whey Protein Powders, with Glutamine added, add Malted Milk Powder to any shake, for a change.
Lunchbox: Dried fruits (non-sulfite), Nuts, Seeds, and Organic Popcorn.
Health Snack Bars Nuts & Seeds, Organic Fruit Bars, Organic Virta Raw Sprouted Bars.
Dinner: Grains, Textured Soy Protein, Oils.
Vitamins: (very important to keep kids healthy and at the top of their game) Daily Multiple: Kid Vits berry Blast or Orange Splash, daily vits easy-to-swallow tabs for older kids, Effer-C Packets, Omega-3 Fish Oil; (for brain nutrition)
Oral Hygiene: (don’t forget the anti-caries power of xylitol)
XyliWhite Fluoride-Free Refreshmint Toothpaste XyliWhite Fluoride-Free Cinnafresh Toothpaste XyliWhite Fluoride-Free Refreshmint Mouthwash XyliWhite Fluoride-Free Cinnafresh Mouthwash
Mary Travis at Now Foods has been collecting amazing recipes that use Now Foods ingredients. Contact her at email@example.com for more information.
SUMMARY AND CONCLUSIONS
June 25, 2005 08:10 PM
SUMMARY AND CONCLUSIONS
1 . Chit osan Provides a Realist ic Approach t o Fat and Fiber Int ake.
Low-fat, high-fiber advocates have recommended a diet that is calorically fueled between 10 and 20 percent fat and includes 35 to 45 grams of fiber. Unfortunately, most of us, no matter how good our intentions are, will not be able to sustain this type of diet. Therefore, if we are going to face facts, a diet that reduces fat to 20-30 percent of the total caloric value and increases fiber to 20-30 grams/day is much more realistic and will help significantly in controlling weight, avoiding artery disease and promoting good colon health. Taking Chitosan prior to eating a meal can make dietary fat goals much more attainable while promoting a number of desirable health benefits. Because obesity ranks among the top ten diseases (which, by the way, are almost all related to obesity), the availability of a safe, health-promoting fat binder is desirable.
Weight control needs to be realistic and effective. Workable weight loss programs are few and far between and usually involve a life style that many of us can never incorporate. While Chitosan is not a panacea for maintaining our youthful figures, it could be a very powerful dietary complement, facilitating what might otherwise be unattainable. Lowering the amount of dietary fats we eat, exercising more, and making sure we get enough fiber seems to be the winning combination for health and longevity. Chitosan is a valuable tool to use in attaining optimal nutrition and robust health.
2 . Chitosan Is an Effective Fat Binder.
While all the previously mentioned properties of Chitosan are notable, its extraordinary ability to bind fats promises to be its most valuable asset. To reiterate, getting rid of fat after it has been stored as adipose tissue is much more difficult than neutralizing its effects before it enters the blood stream. Chitosan accomplishes this formidable task by converting fat into a form that the body does not absorb and subsequently expels.
Any of us who occasionally eat southern fried chicken, a Big Mac, or a slice of cheesecake every once in a while can profoundly benefit from the fat binding action of Chitosan. As a fat binder, Chitosan can significantly reduce the amount of fat that enters our blood stream. Consider the possibilities. The foods mentioned above are full of excess fat grams. If you take four capsules (1 gram) of Chitosan with ascorbic acid, which is generally recommended, the fat content of that food is dramatically lowered.
Remember the discussion on how the liver has to deal with excess fat?
Chitosan decreases the liver’s work load which Lightens the stress put on other body organs by the presence of excess fat. In other words, Chitosan eases the metabolic processes that kick in after we eat excess fat. As far as our metabolic processes know, those fat grams may as well never have existed. 4 . Why Chit osan Is Called t he Fiber of t he Fut ure. After years of fiber “hyping” most of us are well aware of the profound benefits that fiber has for human health and longevity. Fiber is considered a dieter’s best friend. It has also been linked to slower rises in blood glucose which also profoundly affects how we store excess calories and when we feel hungry. Most fibers are hydrophilic which means they repel fat and attract water. Psyllium, for example, is used for its bulk forming action. This type of fiber absorbs water and is easily passed through the intestine, helping to maintain a normal bowel function.
Chitosan is different. While it possesses many of the same benefits as plant fibers like psyllium, Chitosan is “lipophilic” meaning that it “loves fat” It is a positively charged fiber that binds to negatively charged fatty acids. A fiber that attracts fat is unique to say the least.
Mane Attraction - lustrous Hair...
June 14, 2005 08:19 AM
Mane Attraction by Chrystle Fiedler Energy Times, February 12, 2004
Everyone wants thick, lustrous hair. Think of the allure attached to the locks of Samson and Lady Godiva and-fast-forward to the present-the full heads of Antonio Banderas and Julia Roberts.
" We're naturally attracted to hair as humans; it catches the light, it frames the face, we like the feel of it," says Catherine Jones, ND, LAc, a resident naturopathic physician at Bastyr Center for Natural Health in Seattle, Washington. "Fair or not, historically in many cultures, rich, thick hair has been a sign of fertility and strength."
Along with that allure, latching onto natural ways to have great-looking hair gives you the benefits of looks and health. Every hair starts with a shaft that grows from a root. "The root is contained deep within the hair follicle," says Dr. Jones. "Each one has a sebaceous or oil gland, which supplies the hair with necessary lubrication as it approaches the surface of the scalp." Each hair follicle has its own growth cycle, including a resting period, the telogen phase, when hair falls out. Because of these constant hair phases, each of us loses, on average, about 100 hairs a day.
" The number of hairs the average person loses in a day tends to increase in the fall as the leaves fall from the tree and tends to decrease in the spring as the bulbs emerge from the soil," Dr. Jones says. "We really are connected to nature." Stress-due to rapid weight loss, infection, anemia, prolonged illness, hormonal changes, hypoactive thyroid disease, autoimmune conditions, eczema or psoriasis-can influence hair growth and loss.
Hair consists of proteins, lipids (fats), carbohydrates and pigment (gray hair has reduced pigment; white, none at all). Each shaft's structure is divided into a medulla, a cortex and an outer cuticle. " The cuticle is coated with an outside lipid-like layer, which protects the hair," says Dr. Jones. "As the hair grows out of the follicle, the cortex and cuticle become keratinized and harden." Dry or damaged hair is more susceptible to breakage. "The condition of the cuticle affects how the light reflects off the hair, giving it highlights and luster," Dr. Jones says. "Luster is affected both by what occurs inside the body as the hair is developing and what happens to the hair after it has grown from the shaft."
Sun, heat, moisture, pollution and hair products, dyes and bleaches can all dull the hair. "Applying chemical solutions to the hair, color, permanent waves or curl relaxers, damage the protein molecules that wrap around the shaft, leaving hair brittle and dull," says Christina Pirello, author of Glow: A Prescription for Radiant Health and Beauty (HP Books).
Conditioners and oils can leave a residue or weigh hair down. Hair sprays and products that contain alcohol can dry and damage the hair, as can using blow dryers and curling irons.
To combat hair-raising havoc, feed your hair natural nutrients for health. Silica and plants that contain silica/silicon both strengthen hair and promote growth. "Silica is a good mineral for hair health," says Walter Siegordner, founder of The Aurora Group, a personal care company. "It helps in the keratinization process of the cells that produce hair."
" Silica is a mineral that is involved in the synthesis of bone and connective tissue," adds Dr. Jones. "The hair follicle contains connective tissue so silica may promote the health and function of the follicle itself." Silica-containing herbs include nettles (Urtica dioica), horsetail (Equisetum arvense), oatstraw (Avena sativa) and alfalfa (Medicago sativa).
Sea plants like seaweed and kelp also provide vital nutrients. "Sea plants are essential ingredients in many natural shampoos and can be used to fortify damaged hair," says Pirello. "They're rich in vitamin A that prevents the build-up of dead skin cells, which can clog the hair follicles, inhibiting the growth and health of the hair, and also contain vitamin B, linked to the prevention of oily hair, baldness and dandruff. Calcium found in sea plants is essential to the structure of the hair shaft."
Eaten on s daily basis, sea plants are rich in nutrients that help maintain healthy, shiny hair, free of split ends, Pirello says. Try wakame in soups and salads, kombu or kelp in bean and vegetable dishes, nori in sushi, and hiziki and arame as side dishes. Since hair health is affected by digestive health, the fiber found in whole grains also helps. "Fiber prevents accumulation in the intestines that can result in the formation of toxins," says Pirello.
Miso, she adds, is especially good hair food. It "is rich in living enzymes that ease digestion, fortify the quality of the blood nourishing the body and hair, and provide us with essential oils, vitamins and minerals."
Key nutritional support includes adequate protein and amino acids, essential fatty acids such as cold-pressed flax seed oil and fish oil, copper, vitamin A, vitamin E, vitamin D, biotin, iron and vitamin B5 (pantothenic acid). Zinc and selenium can help combat the effects of hyperthyroidism, which can result in thinning, lackluster hair.
Vitamin C can boost adrenal health. "When the adrenals are overtaxed and become fatigued, hair follicles will go into a resting phase," says Dr. Jones. (If you have a medical condition, she adds, check with your health care practitioner first before taking supplements.)
In Traditional Chinese Medicine, hair is associated with the kidneys' qi, energy that originates in these organs, and with blood quality. " From the traditional Chinese perspective, excess amounts of fat, protein, dairy, sugar, alcohol and salt in the diet acidify the body, damage the Kidney qi and are not good for the hair," says Dr. Jones. A diet rich in vegetables and grains is a great way to support healthy hair. "Iron and mineral-rich foods are considered blood builders and hair tonics. Foods such as blackstrap molasses, seaweed, nettles, and the herb polygonum multiflorum (also known as He Shou Wu and Fo-Ti) have been used throughout the years. Fo-Ti has also been used to prevent graying of the hair and support the immune system."
" Hair is extremely strong but at the same time it's extremely delicate," says Barsoum Bouchar, a cosmetologist and owner of the Virtuoso Salon in Birmingham, Michigan. "Many products work against the hair texture, so the cuticle is always raised. This causes tangles and split ends. With blow dryers, chemicals, colors and styling elements, the hair is tremendously abused." If you don't have to chemically treat the hair, he says, don't.
When replenishing the hair it's important to remember that it's composed of 97% protein and 3% moisture, says Bouchar. Shampoo cleanses the hair and removes buildup. "A moisturizer brings moisture back into the hair and smoothes the cuticle down, which is what makes hair shiny and gives it bounce. The one key ingredient in both shampoo and moisturizers is aloe vera. It heals the hair." " Avoid products with harsh surfactants like sodium laurel sulfate and propylene glycol," warns Siegordner. "These decrease the circulation in the scalp, reducing the pathway for nutrition to the hair bulb." Conditioners that aren't natural can also cause build-up. "When you apply heat to the hair through blow drying or styling, you end up 'burning' the hair," says Bouchar.
To stimulate hair growth, add a few drops of essential oils of rosemary, lavender and thyme to jojoba and almond oils, and rub into the scalp. Leave it overnight and then rinse it off. " Essential oils have antimicrobial and antifungal properties, stimulate the circulation to the hair follicles and combat dryness. They also smell good," says Dr. Jones.
For hair that's not chemically treated, "a vinegar rinse cleanses the hair, removes build-up and boosts shine," says Bouchar. Use one part vinegar to ten parts water, apply after a shampoo, comb though and rinse it off. To naturally Lighten the hair, use the same ratio in a lemon rinse for five minutes for, say, four days in a row, and then stop.
If you want to color your hair, choose natural elements, too. "The best natural dye is henna," says Bouchar. "It's organic, just like hair is." Blonde hair becomes warmer with a coppery tone, brunette hair takes on a mahogany hue, gray hair looks like highlights.
To find a good natural hair stylist, Bouchar suggests asking which products they use and why. If your hair is chemically treated, it's especially important to work with a stylist you trust for the best care.
Keep your eye on the big picture when it comes to hair health. "Be proactive and treat the body holistically," urges Dr. Jones. "Nourish the glands, the organs and the vessels that are responsible for getting the necessary nutrients to the hair follicle. Pay attention to the physical, emotional and mental aspects of health. Once hair is lost it may come back but it will likely be thinner than it was before. It's important to take care of what you have."
Women and Depression!
June 13, 2005 07:48 PM
Women and Depression by Lisa James Energy Times, March 11, 2004
Just as fog veils a beautiful landscape, so depression veils life itself: rendering existence dark and dreary, narrowing the scope of one's dreams. And women are particularly prone to this lingering sadness.
The good news: Depression doesn't have to linger forever. With proper nutrition, lifestyle changes and a revived outlook, you can break through that fog into a sunnier emotional clime. Women are more likely than men to fall prey to depression throughout their lifetimes, with women being twice as likely as men to experience major depression.
While the greatest risk for both sexes falls at midlife, the gender difference appears early; one in ten teenage girls was found to suffer from major depression in one study (International Journal of Behavioral Development 2004; 28:16-25). What's more, childhood depression leaves a person more susceptible to mood problems in adulthood.
One reason for the gender difference in depression, according to researchers, is that women tend to dwell on depressed feelings to a greater degree than men. Some scientists believe a family history of depression carries greater weight for women. Others theorize that the inner fluctuations of a woman's monthly cycle can leave her susceptible to stresses emanating from the outer world. Studies indicate that almost three-quarters of all premenstrual women experience some level of mood difficulties (Summit on Women and Depression, APA, April 02), and a woman's hormonal ebb and flow may even make her more vulnerable to seasonal affective disorder (SAD), the kind of depression linked to a lack of natural light.
Warning Signs Not surprisingly, many depressed folks feel sad and lethargic, down on themselves and the world. But in some people, depression is marked by agitation and concentration difficulties, or is accompanied by anxiety. Sleep disturbances-either insomnia or excessive sleepiness-often ensue, and activities that used to provide pleasure lose their appeal.
Breaking depression's grip can do more than just Lighten your mood-it may help safeguard your health. Studies suggest depression dampens the immune response and may increase the risks of coronary heart disease and diabetes (Archives of General Psychiatry 2003; 60:1009-14; Circulation 2000; 102:1773; Diabetes Care 2004; 27:129-33).
Origins of Depression
The reasons some people are pulled down by depression's undertow while others are able to stay afloat emotionally are complex, but researchers believe common factors link them all.
One factor that can't be ignored is genetics. "If you are depressed, there is a 25% chance that a first-degree relative-a parent, child or sibling-is also depressed," says Hyla Cass, MD, author of St. John's Wort: Nature's Blues Buster (Avery). Other factors are physical problems and medication side effects. That's why your first step should be a consultation with your health care practitioner (if your moods are especially dark, seek professional assistance as soon as possible).
Life's worries and cares also weigh more heavily on some people than on others. " [N]ot only will certain stressors [adverse events] cause depression as a direct response," notes Dr. Cass, "but they may predispose an individual to future episodes of depression." For example, the end of a relationship when you feel you've lost a lover and been humiliated (and been cheated on) raises your risk of depression (Archives of General Psychiatry 2003; 60:789-96).
The Depressed Brain
When depression hits, brain chemistry shifts. As a result, chemicals known as neurotransmitters, which relay messages between brain cells, go awry. For instance, a neurotransmitter called serotonin-critical to mood control-may decrease, leaving you feeling depressed, anxious, craving certain foods and unable to sleep.
Conversely, "high levels of serotonin are associated with emotional and social stability," according to Dr. Cass. She adds that, in addition, sex hormones such as estrogen and testosterone "affect brain cells directly."
Lifting the Fog
Because the causes of depression are so complex, leaving the darkness behind generally requires opening up several pathways. Part of feeling better simply lies in believing that you can. Researchers have found that depressed people who feel they have a sense of control over their troubles, do, in fact, have a better chance of recovery (General Hospital Psychiatry 2000; 22(4):242-50). Finding a community of like-minded folks bolsters your capacity to deal with mood problems. In some cases, time spent with a therapist can be a valuable aid in figuring out what's bothering you.
On the physical side, losing weight can lift your spirits. Among women with severe obesity-itself a depression risk factor-losing weight has led to depression relief (Archives of Internal Medicine 2003; 163:2058-65). Research also indicates that exercise helps brighten dark moods.
A change in diet, along with certain supplements, can also help dispel depression. The first step on the road to emotional recovery: eat a lot of fresh, organic fruits and vegetables, and stay away from overly refined foods with high levels of sugar.
Omega-3 fatty acids, the kinds found in flax seed and fish, are essential to proper brain function. In several studies, people who took supplemental omega-3s found significant relief from depression.
Key amino acids-the basic units of which proteins are built-serve as starting points for the production of mood-lifting neurotransmitters. In one trial, people who took an amino-acid mix that included tyrosine enjoyed better moods and were happier than people who took amino acids without it (Psychopharmacology (Berlin) Sept 4 2003).
Along with amino acids, the body needs the right vitamins-especially members of the all-important B family-to create depression-fighting brain chemicals. In one study, people with depression who took vitamin B12 improved their chances of recovery (BMC Psychiatry 2003; 3:17).
Another interesting observation: Vitamin B12 and its partners vitamin B6 and folate are essential to keep a protein called homocysteine (known primarily as a cardiovascular hazard) from reaching excessive levels, and people with high homocysteine are twice as likely to be depressed. This has led some researchers to speculate that folate may help keep depression under control (Archives of General Psychiatry 2003; 60:618-26).
Herbs that may help beat back the blues include two that help the body deal with stress, eleuthero (Eleutherococcus senticosus) and schisandra (S. chinensis).
A new diet, a new outlook: With the help of the right nutrients and the right support, you can break the bonds of depression.
Don't Be Blue - Does winter got you singing the blues?
June 13, 2005 09:49 AM
Don't Be Blue by Phyllis D. Light, RH Energy Times, October 10, 2003
Have the gray skies of winter got you singing the blues? Do you feel tired, lost your creative spark, need extra sleep, can't get control of your appetite? If you nod in agreement to these queries, you may be one of the millions of people affected by SAD (seasonal affective disorder), also known as the "winter blues" or "cabin fever." Time to Lighten up, throw off those lowdown winter blues and step up to more enjoyable feelings. Experts who study the winter blahs now acknowledge that you can blame much of winter's crankiness, moodiness and restlessness on short, cloudy days and a lack of sunlight. Low levels of sunlight trigger changes in hormones, increasing levels of melatonin (a hormone that normally helps you go to sleep) and decreasing serotonin (a hormone that improves mood). For many people, this hormonal tumult translates into a craving for sugary foods, a need for more sleep and a reduced sex drive.
Although the exact cause of SAD is not known, researchers believe the pineal gland plays an important role in this disorder. This gland, located beneath the brain, makes melatonin in response to the amount of light that enters your eyes. Melatonin hormone is only produced in darkness. The darker your bedroom, the greater your melatonin production.
Conversely, melatonin production usually stops in the morning when you open your eyes to the day's new light. But research shows that the production of melatonin climbs too high in folks who suffer from SAD. That excessive amount of the hormone results in a sedative effect upon the body.
Many people with SAD suffer muscular aches and pains, along with headaches and a faltering immune system. Consequently, they often feel like they have the flu all winter long.
More women than men suffer from SAD (and, apparently, depression in general), though the reason is unclear.
According to Norman Rosenthal, MD, author of Winter Blues (Guilford Press), "about 6% of the US population may suffer from SAD, with an additional 14% suffering from subsyndromal [less severe] SAD." Because less sunlight reaches the northern latitudes, folks in Washington state and Alaska suffer the highest rates of SAD. People in sun-soaked Florida suffer the least.
How do you escape SAD? If a winter vacation to the sunny South is out of the question for you, a natural program can brighten the wintry gray days and provide relief.
Turn on the Light
The most common treatment for SAD is light (also called phototherapy), which cuts back the body's manufacture of melatonin. Sitting in front of a special light box for about 30 minutes each morning during the winter months can often offset SAD. But the effects of this treatment vary from individual to individual, and some may be more sensitive to the light therapy than others.
For artificial light treatment, consult an appropriately trained healthcare professional who can design a plan that finds the optimal intensity, length and time of day for the treatment that best works for you. Researchers at Columbia University have found that timing the light therapy with the nuances of a person's biological clock doubles its effectiveness (Archives of General Psychiatry 1/15/01).
On the other hand, walking in natural light can banish these problems, and research finds that natural light frequently offers the best results (Journal of Affective Disorders 1996 Apr 12; 37(2-3):109-20). In this study, people either participated in a daily walk outdoors in natural light or were treated for half an hour in artificial light. At the end of the study, participants were tested for melatonin and cortisol (stress hormone) levels. Both were found to be lower after exposure to natural light than artificial light.
Roll up those sleeves when you're outdoors this winter: Curiously enough, studies show that light produces physiological effects by being absorbed through both the eyes and the skin.
Research now shows that light on the skin alters the hemoglobin in the blood. "This research suggests that SAD might be a disorder of the blood rather than a brain disorder," says Dan A. Oren, MD, of the Yale University School of Medicine (Science 1/12/98).
Vitamin D Need
If you suffer from seasonal depression, you may also not be getting enough vitamin D. During the sun-reduced winter months, stores of this fat-soluble vitamin drop, since the skin makes it when exposed to sunlight. When you step out into daylight, the sebaceous glands near the surface of your body produce an oily substance from cholesterol that rises to the skin's surface. Then, ultraviolet B rays from the sun convert this oily substance (7-dehydrocholesterol) into what is called previtamin D3. Finally, body heat converts previtamin D3 into vitamin D3 (a form of vitamin D).
Twenty minutes of daily sunlight exposure on the hands, arms and face can give adequate amounts of vitamin D to light-skinned people. Dark-skinned people may need longer exposure. Supplements can help: In one study, researchers found that people who took vitamin D had significant improvement in depression scale scores (Journal of Nutrition, Health & Aging 1999; 3(1):5-7).
As far as vitamin D production goes, you can never receive too much sunlight (although overexposure resulting in a burn is never a good idea). The body absorbs vitamin D from the skin as needed and never accepts more than is required. (If you take supplements, follow package directions so you don't get too much of a good thing.) Food sources of vitamin D include eggs, fortified milk, cod liver oil, salmon and other fish.
Walk Away the Blues
Research also shows that exercise can chase the winter blues and that a little bit of exertion goes a long way. Exercise physiologists at Duke University found that little as eight minutes of physical activity can improve your mood.
Exercise stimulates the brain to produce endorphins, feel-good hormones that help reduce pain and depression. Physical activity can also increase serotonin levels, those neurotransmitters that brighten emotions. These two hormones work together to make you feel better: Serotonin improves the functioning of your mind while endorphins produce beneficial effects on your body. In one study, researchers reported that exercise increased vitality and improved mood even in cases of prolonged depression (Psychological Medicine 1998 Nov; 28(6):1359-64).
To banish SAD, engage in an outdoor activity in natural light, or get active indoors under bright lights.
As you can see, much of the research into low, wintry moods suggests that sun worshippers may have been right all along: Exposure in winter to our friendly, local neighborhood star offers impressive mood benefits.
Improve Your Diet and Stop Being S.A.D.
May 27, 2005 09:24 AM
Improve Your Diet and Stop Being S.A.D.
The Standard American Diet (or S.A.D.) is exactly that ? sad! Sadly lacking in essential nutrients and sadly loaded with an excess of the wrong things, like fat, cholesterol, salt and sugar. How can we improve our diets and truly nourish our bodies?
Eat More Fruits and Vegetables
Why are fruits and vegetables so important? Not only are they high in vitamins and minerals, but they also contain bioflavonoids?naturally occurring plant constituents that act as antioxidants and support the integrity of our connective tissue. And fruits and vegetables are high in fiber, so crucial in maintaining our digestive tract health.
What fruits and vegetables don't contain is just as important as what they do contain: fruits and vegetables are free of cholesterol, additives and preservatives, contain no added sugar or salt, and are low in fat?nature's perfect foods. All you have to do is look at the bright, crisp colors?the vibrant greens, yellows, oranges, reds and purples?to know how good fruits and vegetables are for you.
Eat More Whole Grains
Whole grains, like oats, brown rice and barley, help us meet important nutritional goals. They are low in fat and high in fiber, and, because the germ of the grain has not been lost in the milling process, they are higher in essential fatty acids, vitamin E and B vitamins compared to processed grain products like white bread or pasta. And they're delicious! Have a bowl of hot oatmeal with fresh fruit and nuts for breakfast?or make a hearty barley-vegetable stew for dinner. Your body will thank you!
Increase Your Fiber Consumption
Fiber exercises our digestive tract?toning and strengthening the muscle that surrounds our intestines just the way lifting weights tightens and tones our skeletal muscles. Low-fiber diets increase our risk for a variety of bowel problems, from constipation and hemorrhoids to diverticulosis and diverticulitis to colon cancer. Increasing fiber in the diet is good for the digestive tract, helps regulate blood sugar and may also help reduce cholesterol levels.
What are the best dietary sources of fiber? All plant foods (whole grains, legumes, fruits, vegetables, nuts and seeds) contain fiber. And all animal products (meat, poultry, fish, eggs and dairy products) contain zero fiber?that's right, none!
Eat Healthy Fats and Oils
Fats and oils have gotten a bad rap. Somehow the idea has been promoted that all fats are bad and we should eat as little fat as possible. The truth is that fat is an essential part of our diet, and dietary fats are used for many important functions in the body, from energy production to cell membrane maintenance to nerve conduction. While much of the focus has been on the amount of fat we should eat, the type of fats we eat is at least as important.
High-quality fats are rare in the standard American diet. Most of the fats and oils we eat have been damaged by exposure to heat or light during processing or cooking. This damage destroys essential nutrients and creates free radicals, chemically unstable molecules that can wreak havoc in the body. For this reason, fried foods and highly processed fats like margarine and shortening are best avoided. Health concerns have been raised about margarine, as it contains trans fatty acids?a configuration of fatty acids not found in nature.
And our ratio of fat consumption is skewed. Most Americans consume too many saturated fats and not enough polyunsaturated oils. How do you tell which fats are saturated and which are not? Saturated fats are solid at room temperature (think butter, lard and coconut oil). Polyunsaturated oils are liquid at room temperature (like corn oil, safflower oil and sunflower oil). In addition to polyunsaturated oils, olive oil, a monounsaturated oil, is also a heart-healthy choice and one of the best oils to use.
Reduce Your Consumption of Animal Products
While animal products (meat, poultry, fish, eggs and dairy products) contain many valuable nutrients, as a nation, we tend to overdo it. A diet high in animal products is a diet high in cholesterol, and is strongly linked to the number-one killer in the industrialized nations: cardiovascular disease, which includes high blood pressure, heart attacks and strokes.
How do you know which foods contain a lot of cholesterol without having to read labels? All animal products contain cholesterol. All plant foods (grains, legumes, fruits, vegetables and nuts and seeds) contain zero cholesterol. It's that simple. Eating a predominantly vegetarian diet is one way to maintain your cardiovascular health.
Avoid Stimulants?Like Caffeine
Most people think caffeine "gives" them energy. Nothing could be farther from the truth! Caffeine in fact robs the body of energy?by withdrawing from your energy 'savings account' now, leaving you less reserves to draw upon later. The pick-me-up feeling artificial stimulants provide is inevitably followed by an energy crash.
Reduce Your Caloric Intake
About a quarter of the U.S. population is now considered to be obese, and the numbers are rising. Our children are increasingly overweight, from a steady diet of junk food and TV-watching. As a nation, we are overfed and undernourished?our diets are too high in "empty" calories and too low in essential nutrients.
Being overweight significantly increases the risk for a variety of cancers, including colon, prostate, breast, ovarian, and uterine cancer. Animal studies have shown that the only consistent way to extend the life spans of laboratory animals is to put them on a lower calorie diet. Thinner rats live longer?and we suspect the same is true for humans.
Are you too serious about your diet? Do you miss out on social opportunities because you are too busy counting calories or grams of fat? Lighten up! To paraphrase one poet, "?Tis better to eat steak and beer with cheer than sprouts and bread with dread!" Don't allow your dietary restrictions to rule you or limit your social life.
Eating out is possible, even on a restricted diet. Most restaurants are willing to accommodate your requests. It's just a matter of learning how to order the healthiest meal possible. Good options include poached fish with lemon, salads with vinaigrette dressing, and plain baked potatoes. Get in the habit of ordering sauces on the side and avoid filling up on empty calories, like white bread rolls.
Take Time To Savor Each Meal
We often make the mistake of eating hurriedly, standing at the sink wolfing something?anything!?down so we can move on to the next activity in our busy lives. But digestion actually functions better when we take the time to slow down. The parasympathetic nervous system is responsible for enhancing circulation to the digestive organs and promoting the flow of digestive juices. There is only one catch?we must be relaxed for our parasympathetic nervous system to predominate. So, take a deep breath and relax, there's plenty of time!