Salad Diet

Salad Diet

Looking for a quick meal and not the uproar that will help you lose weight? Selection of power! We're not talking lettuce tired with a few pieces of tomato and bacon, drenched in ranch dressing, though. We have a diet salad bowl filled with a variety of colorful vegetables and moderate amounts of lean protein, cayenne dressing that is easy on the calories, but you wow with taste.
Just how we Salah al-Din fall within the weight loss plan? A lot of ways!
1. Have the power based on the veggies with gravity - those that contain lots of vitamins, minerals and fiber that help to fill you.
2. Have the power options include low-fat protein such as chicken or grilled Shui and fish.
3. Have the power of visual treat with a wide range of colors, shapes and textures. Sit for a meal seems to be a great help to increase satisfaction and enjoyment, and this means that we can eat less calories without feeling deprived.
4. You do not have to skimp when you're eating our salads. You can have a large number of workers without worrying about calories. For example, 3 cups of vegetables with 3 ounces of chicken contains only about 250 calories. The same amount of calories and 500 pasta!
5. We have a plan that allows you to eat junk food - without feeling guilty. McDonald's Grilled Chicken California Cobb Salad has just 280 calories without dressing (340 calories if you are using? Dressing packet), while the typical hamburger and fries and a small meal and 410 calories. Remember, these are the potato smalll.
Power pack for lunch together or toss the favorite for dinner, and pair it with a healthy side dish. You can mix and match our perception of the components of the power to create your own unique power of its kind. Or follow-up and one of seven delicious recipes below. Comes with all the existing plan that will show you how to make part of the authority of a well-rounded, easy to prepare meal.
Start with choosing the power for a meal at least three times a week, and work, including those in power in every day. Not only will shrink your waistline, but the levels of cholesterol and blood pressure and can also be reduced thanks to all the colorful (fiber and vegetables) will be eating rich

Fruit Juice Diet

Fruit Juice Diet

Can be difficult at times to lose weight. You know when you have to eat right and exercise, but you can not get rid of the last 3-7 pounds that seem to cling to areas such as your midsection? If you go to the organic fruit juice diet for a few days in the weight will drop from the right.
Using fruits such as watermelon, lemon, and fruit juice, organic diet causes the reduction of calories in excess of the need to eliminate the body to store fat. Such as dieting regularly used in Hollywood, where some occupations based on looks. Diet fruit juice is also used for professional bodybuilders and professional athletes.
For the average person, however, there must be an understanding of some basic principles for the provision of fruit juice diet work. If you have any medical circumstances that should consult a doctor before going on a diet fruit juice.
How long will it last Diet?
And fruit juice diet can be in any other place in the period from 3 days to one week. If you have not done this type of diet before I try for two or three days, and see how you feel rather than trying to make this week.
What can I expect?
Diet juice, because they cleanse the body of toxins and chemicals quickly, can cause side effects detoxification. Around the end of the first day or second day of the diet may notice that you have a headache, and pain in the stomach, tired, or nervous.
Do not take any medication, and understand that side effects will not last long. Once more of the toxins that flushed from the body, usually three days ago, you should notice a reduction in weight, be more mentally clear, have increased energy levels, and feeling really good.
It should be also included vegetables
It should also be known that organic vegetables should be added to fruit juice to your diet. Vegetables generally have a low sugar content and there is a need for your body to get essential vitamins and minerals you need.
You can combine to make your vegetable juice or you can different types of vegetable juice on the unit. Some good taste and others not so much.
Try some different combinations and see what you want. Just do not combine fruit and vegetables by eating fruits and vegetables juice together can cause an upset stomach.
Do not use fruit juice factory!
It is important to avoid processed fruit juices that are loaded with refined sugar simple, such as Juicy Juice, Hawaiian Punch, Gatorade, etc. processed sugar and high fructose corn syrup raises insulin levels, is acidic and can cause cancer, can cause diabetes, will turn into fat when it is not burning.
When you start dieting juice you need to buy your fruits and vegetables and their juice juicing machine at home. Or you can go to your local health food store, they are often ready organic juice available.
But there is no natural fruit juice, sugar?
Sugars in fruit juice is a natural sugar compound and are loaded with nutrients. Your body and can also burn through a lot of natural sugar if it needs too.
I eat any food?
Yes, you can eat if you want, but I would like to eat healthy and light weapons. However, the juice diet work better if you can refrain from eating for three days or so. No pigs out of food at the completion of the meal either. Eating small meals at first, and work your way back to your diet desired.
Drinking Water
Must also include a lot of water to fruit juice to your diet. Water is essential for moisturizing and cleansing.
Try any diet to lose weight quickly is meaningless if they are not planning on doing the work necessary to keeping the weight off when you are done with the diet. You can do so only through a healthy lifestyle including organic foods and exercise. Good luck in your journey towards health and wellness!

Grapfruit diet

Grapfruit diet

This system is based on the premise that grapefruit contains fat-burning properties. Grapefruit diet for 12 days, but if there is someone wants to continue, it is imperative that they take at least two days off before doing so. While there is no hard evidence that grapefruit burns fat, and some who completed the diet offer anecdotal success stories.
Grapefruit diet: what is acceptable and what is not allowed
Meals are associated with grapefruit. It is also recommended that participants drink 8 glasses of water a day, with unlimited amounts of black coffee. This diet does not allow strict regulatory most complex carbohydrates, and not allow snacking in between meals. However, the consumption of vegetables more than you are allowed and encouraged to prepare them in generous amounts of butter.
Typical meals a day on a diet grapefruit
For breakfast, and a typical meal includes a half grapefruit, eggs and bacon, and coffee or tea to drink. Example of lunch and dinner involving grapefruit (of course), and power, and meat of any type and quantity.
Grapefruit diet and calories, very low
The only reason that the person following this diet would see how successful such a short period due to the content very low total calories. Depending on the person, it may be the content of calories so low as to be sufficient to feed daily. People are having this meal and reported dizziness and an upset stomach, probably from a combination of a lot of coffee and a little food. Generally, it is best to avoid this diet if you are looking for healthy, sustainable weight loss.

montignac weight loss

montignac weight loss

Weight loss diet popular in Europe in 1990, the Montignac diet formulated by Michel Montignac. Food is divided into four categories of carbohydrates and fats including meat, fat and carbohydrates, including lipid, meat, nuts and fiber, including cereals and vegetables. Carbohydrates with high glycemic index carbohydrates are described as bad and this diet recommends that these carbohydrates are not bad to be addressed with grease. This combination will encourage excess fat in the food to be stored in the body such as excess fat in the body.
On the whole this system is aimed to serve the food as a concept focusing on people who want to lose weight efficiently. This system also helps to control diseases such as diabetes and heart problems. Method aims to change the way people - Choosing the right combination of food to eat and not to limit what they eat.
Systems Montignac diet
* Good carbohydrates (low GI) should be consumed alone; sugar and refined grains, and glucose, potatoes, etc. should be avoided.
* It should be fat and carbohydrates are not mixed in the meal and burn, and if fat is eaten in the meal you have to wait for four hours before eating carbohydrates and three hours of vice versa.
* Alcohol should remain at lower levels, and a small glass of wine or beer is permitted.
* Large quantities of water should be consumed between meals.
* It should be a lot of fiber are consumed.
* Caffeine intake should be underestimated.
* Eat at regular intervals, three meals a day is a must, snacking between meals should be discontinued in the late evening of eating and must stop.
* Fresh fruit of strawberries the other, framboises should not be mixed with meals, and fruits can be eaten separately in between meals.
* Eat healthy fats and the use of olive oil to make bread.
* Be active.
The principle of Montignac Diet
* The key principle of the diet Montignac of this diet is to develop two plans to eat. The first looks at how to lose weight, and the second focuses on how to maintain it. During the first phase of the pancreas and toxicity, thus promoting glucose tolerance and prevent the creation of excessive insulin. This is followed by phase for a period of not less than two months. The second phase of learning and helps to maintain body weight after weight loss of the first phase.
* This diet recommends consuming food with low GI.
* Does not recommend a diet low in calories.
* Shy away from bad eating habits that cause metabolic imbalances.
* Recommend the use of fat and a lot of fiber in the diet.
* French cuisine is a major inspiration for this plan and this permits dieting diet consumed food items such as chocolate, cheese and others in a limited amount which is usually not allowed in the food system and other plans.
The benefits of Montignac Diet
* Consumption of low GI food with many health benefits, especially for people with diabetes and other diseases.
* Reduce the risk of diabetes and heart problems and other diseases related to weight.
* Dieter licenses to eat of his choice and not to cut any food item completely.
* Over a long period of time, this diet is very useful and highlights the desired results.
* Dieters do not get bored with this diet schedule and have a variety to choose from.

* Diet includes a lot of fibers that stimulate weight loss.

Hormone Therapy Drugs

Hormone Therapy Drugs

The U.S. Food and Drug Administration has sent letters warning seven pharmacy operations that the claims they make about the safety and effectiveness of so-called bio-identical hormone replacement therapy (BHRT) products are unsupported by medical evidence, and are considered false and misleading by the agency. The FDA is concerned that unfounded claims like these mislead women and health care professionals.
The pharmacy operations improperly claim that their drugs, which contain hormones such as estrogen, progesterone, and estriol (which is not a component of an FDA-approved drug and hasn’t been proven safe and effective for any use) are superior to FDA-approved menopausal hormone therapy drugs and prevent or treat serious diseases, including Alzheimer’s disease, stroke, and various forms of cancer.
Compounded drugs aren’t reviewed by the FDA for safety and effectiveness, and the FDA encourages patients to use FDA-approved drugs whenever possible. The warning letters state that the pharmacy operations violate federal law by making false and misleading claims about their hormone therapy drugs. FDA is concerned that the claims for safety, effectiveness, and superiority that these pharmacy operations are making mislead patients, as well as doctors and other health care professionals.
We want to ensure that Americans receive accurate information about the risks and benefits of drug therapies,” says Dr. Janet Woodcock, FDA’s chief medical officer and acting director of the agency’s Center for Drug Evaluation and Research. “In addition to today’s regulatory action, FDA is publishing an informational article for women on its consumer health information web page that provides the facts to make informed decisions about these unapproved therapies. Women taking these drugs should discuss with their health care providers the drugs’ risks and whether they’re getting effective treatment.”
The pharmacy operations receiving warning letters use the terms “bio-identical hormone replacement therapy” and BHRT to imply that their drugs are natural or identical to the hormones made by the body. The FDA regards this use of “bio-identical” as a marketing term implying a benefit for the drug, for which there’s no medical or scientific basis.
Firms that don’t properly address violations identified in warning letters risk further enforcement, including injunctions that prevent additional violations, and seizure of violative drugs.
The FDA’s action today doesn’t target pharmacists who practice traditional pharmacy compounding and who don’t make false or misleading claims about compounded products. Traditional pharmacy compounding typically involves preparation of a drug for an individual patient by a pharmacist in response to a valid prescription from a licensed practitioner. This compounding follows a practitioner’s decision that his or her patient has a special medical need that cannot be met by FDA-approved drugs. FDA’s current view on human drug compounding is addressed in its compounding Compliance Policy Guide.
The FDA also recently responded to a citizen petition from Wyeth asking it to take regulatory action against compounding pharmacy operations that produce compounded BHRT drugs. Other stakeholders, including health care providers and consumer groups have also raised concerns about BHRT drugs.

Healthy Breakfasts

Healthy Breakfasts

It might be the last thing on your morning to-do list, or worse, it might not be on your list at all. But a healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. So don't skip this meal it may be more important than you think.
Even if you're short on time, quick and flexible options you can grab at home give you plenty of healthy ways to put breakfast back on your daily menu.
The benefits of a healthy breakfast
Breakfast gives you a chance to start each day with a healthy and nutritious meal. It also lays the foundation for lifelong health benefits.
Benefits for adults
When you eat a healthy breakfast, you're more likely to:
* Eat more vitamins and minerals
* Eat less fat and cholesterol
* Have better concentration and productivity throughout the morning
* Control your weight
* Have lower cholesterol, which may reduce your risk of heart disease
Benefits for children
Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat a healthy breakfast are more likely to:
* Concentrate better
* Have better problem-solving skills
* Have better hand-eye coordination
* Be more alert
* Be more creative
* Miss fewer days of school
* Be more physically active
The basics of a healthy breakfast
Even though you know a healthy breakfast has many benefits, you may not be sure what exactly counts as a healthy breakfast.
Here's what forms the core of a healthy breakfast:
* Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.
* Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.
* Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
* Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.
Together, these core groups provide complex carbohydrates, fiber, protein and a small amount of fat — a combination that packs big health benefits and that also can leave you feeling full for hours.
Try to choose one or two options from each category to round out a healthy breakfast.
What to look for in dry cereals
Cereal may frequently be your go-to item for breakfast, whether your grab a handful to eat dry while on the run, or you have time for a quick bowl with milk. But not all cereals are created equal. So when choosing a breakfast cereal, try to put a little thought into your decision by reading the nutrition label and ingredient list. Remember that a serving size is typically 3/4 cup to 1 cup. The key items to look for are:
* Fiber. Choose cereals with at least 3 grams (g) of fiber per serving, but if possible, aim for 5 grams per serving or even higher.
* Sugar. Added sugar doesn't automatically make a cereal unhealthy. But try to choose cereals that have 13 grams or less of sugar per serving.
* Calories. If you're counting calories, choose cereals lower in calories, ideally less than 120 calories per serving.

Healthy Menopause Diet

Healthy Menopause Diet

Introduction
As we get older, the digestive tract becomes less efficient and digestion takes longer.
Our body finds it more difficult to handle foods that are high in calories but low in nutrition. However, we still need the same amount of vitamins, minerals and phytochemicals - sometimes more.
Diet Nutrition is Crucial
For optimum health and feelgood during menopause, focus on good diet nutrition. A healthy nutritious diet not only minimizes all the additional medical health risks of menopause and general ageing, it also reduces both physical and mental symptoms of menopausal life. Choose as many 'natural' foods as possible.
Healthy Menopause Diet 15 Suggestions
* Boost your daily intake of fruits. Choose melons, bananas and citrus fruits like oranges and lemons, which are high in potassium. Potassium rich foods help balance sodium and water retention. Also include some dried fruit like apricots and figs.
* Boost your daily intake of vegetables (inc. salad) Choose in particular, yam, dark leafy vegetables like kale, collard greens, spinach, pak choi, broccoli and cabbage, as well as peppers, tomatoes and a variety of others.
* Introduce soy foods (eg. soybeans, calcium-fortified soy milk, soy yogurt and tofu.) into your daily eating.
* Eat regular amounts of fiber, especially soluble fiber.
* Junk the fried foods, instead broil or bake.
* Junk the white bread/flour, eat wholegrain bread, oats, rye, wheatgerm.
* Junk the white rice (except basmati), switch to long grain brown rice.
* Eat fewer regular potatoes, eat more sweet potatoes and pasta.
* Add regular helpings of beans and lentils to your meals.
* Junk the processed cooking oils, switch to unprocessed oils. Choose extra virgin olive oil, canola, wheatgerm and flaxseed oil.
* Make oily fish (salmon, mackerel) a regular feature of your diet
Oily fish is rich in omega-3 essential fatty acids which provides a huge range of health benefits.
* Snack on nuts (Brazils, walnuts), seeds (pumpkin, sunflower, linseeds), dried fruit (apricots, figs).
* Try adding seaweed to your diet; ask at your local health food store. Choose Nori, Wakame, Kombu, Arame, which contain natural hormones and plant chemicals which help during menopause.
* Drink more mineral/bottled water, less caffeine and modest amounts of alcohol.
* Enjoy high-calorie junk foods as an occasional treat only
Healthy Eating Doesn't Mean Being Perfect
You don't have to follow all 15 of the above dietary suggestions. As long as your menopause eating habits don't stray too far from my guidelines, you'll do fine. That said, my eating advice should help to alleviate the symptoms of menopause, including: hot flashes, bloating, water retention, tiredness and depression. In addition, if you combine the eating advice with regular exercise, you will reduce weight and find it much easier to maintain a healthy weight as you get older.

Diet Low Carbohydrate

Diet Low Carbohydrate

Have you ever heard someone say, “I am watching my carbs” or “I am on a low-carb diet”? Most teens have met someone who has followed a low-carb diet or at least heard about low-carb diet plans such as Atkins, Zone, and South Beach. Maybe you have seen or tried low-carb products such as energy bars, wraps, or bread. If you have you ever wondered if these products are actually healthy or if you should avoiding foods that have carbs in them, then you are not alone. Advertising can make it really hard to separate fact from fiction. This guide will help answer questions about the different types of carbohydrates, how your body uses energy from carbohydrates, why carbohydrates are important, and the truth about low-carb diet claims.
What are carbohydrates?
Carbs, short for carbohydrates, are a source of energy found in grains, fruits, vegetables, and dairy foods. Carbs supply your body with the glucose (sugar) it needs for energy. Extra glucose is stored in your muscles and liver as glycogen, your body's energy reserve. Carbs are divided into two types: simple and complex.
Simple carbohydrates (also called sugars) are absorbed fast by the body and will give you quick energy. Sugars taste sweet and are found in foods that have little or no nutritional value like soda, cookies, candy, and sugary cereal. Sugars also found naturally in some nutritious foods like fruits and milk.
Complex carbohydrates usually take longer to digest than simple carbs. Just like simple carbohydrates, not all complex carboydrates are created equal. Some complex carbohydrates are also a good source of fiber. Fiber is heart healthy, good for digestion, and helps keep you full. Try to eat high-fiber complex carbs or whole grains such as whole grain breads, brown rice, and bran-containing cereals (like Fiber One®, All Bran® and Raisin Bran®) instead of low-fiber complex carbs or refined grains such as white bread, white rice, white pasta, and sugary cereal.
Are carbs unhealthy?
No! Carbs are found in very nutritious foods like fruits, vegetables, beans, whole grains, and milk. Carbohydrates give your body energy. Some people think that eating carbs will make them gain weight, but carbs, just like all other nutrients, will get stored as fat only if you eat too many of them. Many other important nutrients come from carbohydrate foods, so eating no carbs is not a good idea.
Is a low-carb diet safe and healthy?
Your body needs carbohydrates as a source of fuel. If you don't eat enough carbs, your body will use stored energy (muscle or fat cells). In low-carb diets, only 15% to 20% of energy (calories) comes from carbohydrates. It means that the other 75% to 80% of energy must come from proteins and fats. Both protein and fat are important in a balanced diet, but if you are watching your carbs, you may eat more fat and protein than your body actually needs to keep you full. High protein diets are also high in healthy unhealthy saturated fat (found in meat, whole milk, eggs, cheese, butter, and ice cream). Also, digesting protein takes calcium from the body and requires extra work by kidneys, so some health care professionals are concerned about possible long-term risks of a high-protein diet/low-carb diet.
Do low-carb diets work?
A low-carb diet may help some people lose weight quickly because it limits their food choices so much that they end up eating less. Keep in mind that this weight loss happens because they are eating less food, not because they are avoiding carbs. Remember, it is very easy to gain it back when this diet is stopped. Instead of eliminating carbohydrate foods, try reducing portion sizes and choosing high-fiber carbohydrates like whole grains, beans, fruits, and veggies instead of refined carbs like white bread, white rice, candy, chips, or cookies most of the time.
What does "low glycemic index" mean?
Glycemic index is sometimes used to describe how a food affects blood sugar-the higher a food raises blood sugar, the higher the glycemic index. High-fiber complex carbs have a lower glycemic index than simple carbs or refined complex carbs. Combining a carbohydrate food with another food can lower the glycemic index because it allows your body to absorb the carbohydrate more slowly. For example, if you add peanut butter (protein) to toast (carbohydrate), your blood sugar will go up more slowly than if you had eaten the toast alone.
What is the healthiest way to eat?
A healthy eating plan should include:
* A variety of foods including carbohydrates, proteins, and fats
* More high-fiber carbs and whole grains (vegetables, fruits, beans, and whole grain bran) than sugars or refined grains (candy, soda, and chips)
In addition to a healthy eating plan, it is important to engage in physical activity such as running, swimming, dancing, yoga, soccer, basketball, tennis, or other activities that you enjoy. A balance of good nutrition and fitness help maintain a healthy weight

Bladderwrack

Bladderwrack

Parts of Bladderwrack used and where is Bladderwrack grown
is a type of brown algae (seaweed) that grows on the northern Atlantic and Pacific coasts of the United States and on the northern Atlantic coast and Baltic coast of Europe. The main stem of bladderwrack, known as the thallus, is used medicinally. The thallus has tough, air-filled pods or bladders to help the algae float—thus the name bladderwrack. Although bladderwrack is sometimes called kelp, that name is not specific to this species and should be avoided.
Historical or traditional use of Bladderwrack
(may or may not be supported by scientific studies)
’s mucilaginous thallus has long been used to soothe irritated and inflamed tissues in the body.1 It was also historically used as a bulk-forming laxative.2 People living near oceans or seas have a historically low rate of hypothyroidism, due, in part, to ingestion of iodine-rich food, such as seafood and seaweeds like bladderwrack. It has also been used to counter obesity, possibly due to its reputation for stimulating the thyroid gland. Clinical research in this area has failed to confirm that seaweeds like bladderwrack help with weight loss,3 though more specific research is warranted.
Active constituents of Bladderwrack
There are three major active constituents in bladderwrack: iodine, alginic acid, and fucoidan.
The amount of iodine in bladderwrack is highly variable,4 probably as a result of different amounts of iodine in the water where it grows. A reasonable portion of bladderwrack may contain the U.S. adult recommended dietary allowance (RDA) of iodine (150 mcg). The RDA amount of iodine is believed to be necessary for maintenance of normal thyroid function in adults (infants and children need proportionally less). Thus, in people with insufficient iodine in their diet, bladderwrack may serve as a supplemental source of iodine. Either hypothyroidism or goiter due to insufficient intake of iodine may possibly improve with bladderwrack supplementation, though human studies have not confirmed this.
Alginic acid is a type of dietary fiber that can be used to help relieve constipation and diarrhea. However, human studies have not been done on how effective bladderwrack is for either of these conditions. An over-the-counter antacid, Gaviscon®, containing magnesium carbonate and sodium alginate (the sodium salt of alginic acid), has been shown to effectively relieve the symptoms of heartburn compared to other antacids in a double-blind study.5 However, bladderwrack has not been studied for use in people with heartburn. might also help indigestion, though again clinical trials have not been conducted. Calcium alginate (the calcium salt of alginic acid) has shown promise as an agent to speed wound healing in animal studies6 but has not been demonstrated to be effective in humans.
Alginic acid has also been shown to inhibit HIV in the test tube.7 However, this effect has not been studied in humans. Alginic acid may help lower LDL (“bad”) cholesterol levels, according to animal studies.8 No human trials have studied this effect of bladderwrack. It is widely used in food and pharmaceuticals as a thickener and gelling agent.9
Fucoidan is another type of dietary fiber in bladderwrack that contains numerous sulfur groups. According to test tube and animal studies, this appears to give fucoidan several properties, such as lowering LDL cholesterol levels,10 lowering blood glucose levels,11 anti-inflammatory activity,12 possible anticoagulant effects,13 and antibacterial14 and anti-HIV activity.15 Though it has not been definitively proven, fucoidan is thought to prevent bacteria and viruses from binding to human cells, a necessary step in starting an infection, as opposed to killing the microbes directly.16 17 To date, no human clinical trials have been done with fucoidan or bladderwrack to support their use for any of these conditions.
How much Bladderwrack is usually taken?
For short-term use (a few days) to relieve constipation, powdered bladderwrack can be taken in the amount of 1 teaspoon three times per day along with at least 8 oz of water each time.18 For thyroid problems, gastritis, or heartburn, 5 to 10 grams of dried bladderwrack in capsules three times per day has been recommended. Alternately, bladderwrack may be eaten whole or made into a tea using 1 teaspoon per cup of hot water, allowing each cup to sit at least 10 minutes before drinking. Three cups per day of tea can be drunk. No more than 150 mcg iodine should be consumed from all sources, including bladderwrack, per day.19 However, most bladderwrack products do not give any indication of their iodine content. Therefore, anyone considering taking bladderwrack should first consult a physician trained in nutrition and herbal medicine.
Are there any side effects or interactions with Bladderwrack?
is generally safe, though there are three potential problems with its consumption: acne, thyroid dysfunction, and heavy-metal contamination. Iodine in any form—including from bladderwrack and other seaweeds—can cause or aggravate acne in some people.20 Excessive iodine ingestion can cause either hypothyroidism or hyperthyroidism and should be avoided.21 22 and other seaweeds that grow in heavy-metal-contaminated waters may contain high levels of these toxins (particularly arsenic and lead), leading to nerve damage,23 kidney damage,24 or other problems. Only bladderwrack known to have been harvested from clean water or labeled to indicate the absence of heavy metals or other contaminants should be consumed. The safety of using bladderwrack during pregnancy and breast-feeding is unknown. People who are allergic to iodine may need to avoid bladderwrack.
At the time of writing, there were no well-known drug interactions with bladderwrack.

What is Fiber Diet

What is Fiber Diet

Eating the right amount of fiber has been shown to have a wide range of health benefits. Foods that are high in fiber can help in the treatment of constipation, hemorrhoids, diverticulitis (the inflammation of pouches in the digestive tract) and irritable bowel syndrome. Dietary fiber may also help lower your cholesterol, and reduce your risk of coronary heart disease, type 2 diabetes and certain types of cancer.
Eating fiber-rich foods also aids in digestion, the absorption of nutrients and helps you to feel fuller longer after a meal (which can help curb overeating and weight gain).
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How can I get more fiber in my diet?
The amount of fiber you should get from your diet each day depends on your age and sex. Men age 50 and younger should consume at least 38 grams of fiber per day, while men over age 50 should aim for at least 30 grams of fiber daily. Women age 50 and younger should consume at least 25 grams of fiber per day, while women over age 50 should aim for at least 21 grams of fiber daily.
Try the following ideas to increase the fiber in your diet:
* Eat at least 2 cups of fruits and 2 1/2 cups of vegetables each day. Fruits and vegetables that are high in fiber include:
o Beans such as navy (1/2 cup = 9.5 grams), kidney (1/2 cup = 8.2 grams), pinto (1/2 cup = 7.7 grams), black (1/2 cup = 7.5), lima (1/2 = 6.6 grams), white (1/2 cup = 6.3 grams) and great northern (1/2 cup = 6.2 grams).
o Artichokes (1 artichoke = 6.5 grams)
o Sweet potatoes (1 medium sweet potato = 4.8 grams)
o Pears (I small pear = 4.4 grams)
o Green peas (1/2 cup = 4.4 grams)
o Berries such as raspberries (1/2 cup = 4.0 grams) and blackberries (1/2 cup = 3.8 grams)
o Prunes (1/2 cup = 3.8 grams)
o Figs and dates (1/4 cup = 3.6 grams)
o Spinach (1/2 cup = 3.5 grams)
o Apples (1 medium apple = 3.3 grams)
o Oranges (I medium orange = 3.1 grams)
* Replace refined white bread with whole-grain breads and cereals. Eat brown rice instead of white rice. Eat more of the following foods:
o Bran muffins
o Oatmeal
o Bran or multiple-grain cereals, cooked or dry
o Brown rice
o Popcorn
o 100% whole-wheat bread
* When eating store-bought foods, check the nutrition information labels for the amounts of dietary fiber in each product. Aim for 5 grams of fiber per serving.
* Add 1/4 cup of wheat bran (miller's bran) to foods such as cooked cereal, applesauce or meat loaf.
* Eat beans each week.
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Start slowly.
When you first add fiber to your diet you may notice bloating, cramping or gas. But you can prevent this by making smaller changes in your diet over a period of time. Start with one of the changes listed above, then wait several days to a week before making another. If one change doesn't seem to work for you, try a different one.
Be sure to drink more fluids when you increase the amount of fiber you eat. Liquids help your body digest fiber. Try to drink 8 glasses of no- or low-calorie beverages, such as water, unsweetened tea or diet soda each day.

Sea Vegetable

Sea Vegetable

Western cultures are only recently beginning to enjoy the taste and nutritional value of sea vegetables, often referred to as seaweed, that have been a staple of the Japanese diet for centuries. Numerous various varieties of sea vegetables can be found in health food and specialty stores throughout the year. Owing to their rise in popularity, they are also becoming much easier to find in local supermarkets as well.
Sea vegetables can be found growing both in the marine salt waters as well as in fresh water lakes and seas. They commonly grow on coral reefs or in rocky landscapes, and can grow at great depths provided that sunlight can penetrate through the water to where they reside since, like plants, they need light for their survival. Sea vegetables are neither plants nor animals but classified in a group known as algae.
This chart graphically details the %DV that a serving of Sea vegetables provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Sea vegetables can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Sea vegetables, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
* Health Benefits
* Description
* History
* How to Select and Store
* How to Enjoy
* Individual Concerns
* Nutritional Profile
* References
Health Benefits
Why would anyone want to eat sea vegetables? Because they offer the broadest range of minerals of any food, containing virtually all the minerals found in the ocean-the same minerals that are found in human blood. Sea vegetables are an excellent source of iodine and vitamin K, a very good source of the B-vitamin folate, and magnesium, and a good source of iron and calcium, and the B-vitamins riboflavin and pantothenic acid. In addition, sea vegetables contain good amounts of lignans, plant compounds with cancer-protective properties.
Promote Optimal Health
Lignans, phytonutrients found in sea vegetables, have been shown to inhibit angiogenesis, or blood cell growth, the process through which fast-growing tumors not only gain extra nourishment, but send cancer cells out in the bloodstream to establish secondary tumors or metastases in other areas of the body. In addition, lignans have been credited with inhibiting estrogen synthesis in fat cells as effectively as some of the drugs used in cancer chemotherapy. In postmenopausal women, fat tissue is a primary site where estrogen is synthesized, and high levels of certain estrogen metabolites (the 4OH and 16OH metabolites) are considered a significant risk factor for breast cancer.
In addition to lignans, sea vegetables are a very good source of the B-vitamin folic acid. Studies have shown that diets high in folate-rich foods are associated with a significantly reduced risk for colon cancer.
Promote Healthy Thyroid Function
Sea vegetables, especially kelp, are nature's richest sources of iodine, which as a component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3), is essential to human life. The thyroid gland adds iodine to the amino acid tyrosine to create these hormones. Without sufficient iodine, your body cannot synthesize them. Because these thyroid hormones regulate metabolism in every cell of the body and play a role in virtually all physiological functions, an iodine deficiency can have a devastating impact on your health and well-being. A common sign of thyroid deficiency is an enlarged thyroid gland, commonly called a goiter. Goiters are estimated to affect 200 million people worldwide, and in all but 4% of these cases, the cause is iodine deficiency.
Nutrient Prevention of Birth Defects and Cardiovascular Disease
The folic acid so abundant in sea vegetables plays a number of other very important protective roles. Studies have demonstrated that adequate levels of folic acid in the diet are needed to prevent certain birth defects, including spina bifida. Folic acid is also needed to break down an intermediate dangerous chemical produced during the methylation cycle called homocysteine. (Methylation is one of the most important cellular cycles through which a wide variety of important chemicals are produced.) Homocysteine can directly damage blood vessel walls, and high levels of this chemical are associated with a significantly increased risk of cardiovascular disease and stroke. Flavoring soups and stews with sea vegetables or using them in salads is a smart strategy, especially for those dealing with atherosclerosis or diabetic heart disease.
Sea vegetables pack a double punch against heart disease. In addition to their folic acid, sea vegetables are a very good source of magnesium, which has also been shown to reduce high blood pressure and prevent heart attack.
Anti-Inflammatory Action
Some sea vegetables have been shown to be unique sources of carbohydrate-like substances called fucans, which can reduce the body's inflammatory response. Plus, as noted above, sea vegetables are a very good source of magnesium, the mineral that, by acting as a natural relaxant, has been shown to help prevent migraine headaches and to reduce the severity of asthma symptoms.
Relief for Menopausal Symptoms
Sea vegetable's supply of relaxing magnesium may also help restore normal sleep patterns in women who are experiencing symptoms of menopause. And the lignans in sea vegetables can act as very weak versions of estrogen, one of the hormones whose levels decrease during the menopausal period. For women suffering from symptoms such as hot flashes, sea vegetable's lignans may be just strong enough to ease their discomfort.
Description
Sea vegetables, often called seaweed, are one of Neptune's beautiful jewels, adorning the waters with life and providing us with a food that can enhance our diets, from both a culinary and nutritional perspective. Sea vegetables can be found growing both in the marine salt waters as well as in fresh water lakes and seas. They commonly grow on coral reefs or in rocky landscapes, and can grow at great depths provided that sunlight can penetrate through the water to where they reside since, like plants, they need light for their survival. Yet, sea vegetables are not plants nor animals-they are actually known as algae.
There are thousands of types of sea vegetables that are classified into categories by color, known either as brown, red or green sea vegetables. Each is unique, having a distinct shape, taste and texture. Although not all sea vegetables that exist are presently consumed, a wide range of sea vegetables are enjoyed as foods. The following are some of the most popular types: Nori: dark purple-black color that turns phosphorescent green when toasted, famous for its role in making sushi rolls. Kelp: light brown to dark green in color, oftentimes available in flake form. Hijiki: looks like small strands of black wiry pasta, has a strong flavor. Kombu: very dark in color and generally sold in strips or sheets, oftentimes used as a flavoring for soups. Wakame: similar to kombu, most commonly used to make Japanese miso soup. Arame: this lacy, wiry sea vegetable is sweeter and milder in taste than many others Dulse: soft, chewy texture and a reddish-brown color.
History
The consumption of sea vegetables enjoys a long history throughout the world. Archaeological evidence suggests that Japanese cultures have been consuming sea vegetables for more than 10,000 years. In ancient Chinese cultures, sea vegetables were a noted delicacy, suitable especially for honored guests and royalty. Yet, sea vegetables were not just limited to being a featured part of Asian cuisines. In fact, most regions and countries located by waters, including Scotland, Ireland, Norway, Iceland, New Zealand, the Pacific Islands and coastal South American countries have been consuming sea vegetables since ancient times.
Presently, Japan is the largest producer and exporter of sea vegetables. This may explain why many of these precious foods are often called by their Japanese names.
How to Select and Store
Look for sea vegetables that are sold in tightly sealed packages. Avoid those that have evidence of excessive moisture. Some types of sea vegetables are sold in different forms. For example, nori can be found in sheets, flakes, or powder. Choose the form of sea vegetables that will best meet your culinary needs.
Store sea vegetables in tightly sealed containers at room temperature where they can stay fresh for at least several months.
How to Enjoy
For some of our favorite recipes, click Recipes.
A Few Quick Serving Ideas:
Make homemade vegetable sushi rolls by wrapping rice and your favorite vegetables in sheets of nori.
Slice nori into small strips and sprinkle on top of salads.
Keep a container of kelp flakes on the dinner table and use instead of table salt for seasoning foods.
Combine soaked hijiki with shredded carrots and ginger. Mix with a little olive oil and tamari.
When cooking beans, put kombu in the cooking water. It will not only expedite the cooking process, but will improve beans' digestibility by reducing the chemicals that can cause flatulence.
Add sea vegetables to your next bowl of miso soup.
Individual Concerns
Sea vegetables have been a topic of ongoing debate and research concern involving heavy metals. In the world of marine biology and marine ecology, sea vegetables are widely recognized as plants with an excellent ability to take up minerals from the water and hold onto these minerals in their cells. This ability makes sea vegetables a rich source of many wonderful minerals, including magnesium, calcium, iron, and iodine. However, in waters that have become polluted with heavy metal elements - including arsenic, lead, and cadmium - sea vegetables can also act like a sponge in absorbing these unwanted contaminants. Some marine ecologists actually use sea vegetables as a kind of "biomonitor" to determine levels of heavy metal pollution in bodies of water.
Among all of the heavy metals, arsenic appears to be most problematic when it comes to sea vegetable toxicity risk. Virtually all types of sea vegetables have been determined to contain traces of arsenic. These types include arame, hijiki, kombu, nori, and wakame. Among all types of sea vegetable, however, hijiki stands out as being particularly high-risk when it comes to arsenic exposure. During the period 2000-2005, government-related agencies in England, New Zealand, and Canada issued public health recommendations advising against consumption of hijiki sea vegetable unless verified as containing very low levels of inorganic arsenic. Based on these reports, we recommend avoidance of hijiki as a sea vegetable unless available in the form of certified organic hijiki.
The levels of arsenic found in other types of sea vegetable have been relatively small. For example, after preparation using water soaking, a British study found wakame to contain an average of 3 milligrams arsenic per kilogram of sea vegetable. In practical terms, this amount represents about 43 micrograms per half ounce of wakame. However, even in this case of relatively small exposure, health risks appear possible. Our reason for posting information about these possible risks involves a decision by the U.S. Environmental Protection Agency (EPA) in 1993 to set an oral Reference Dose (RfD) level of .0003 milligrams per kilogram of body weight per day for inorganic arsenic. In practical terms, this maximum safe dose level would allow an adult weighing 150 lbs. to consume about 20 micrograms of inorganic arsenic every day and stay beneath the RfD level. While a person might be unlikely to eat sea vegetables on a daily basis, you can see from this example how an arsenic-related health risk might be possible with routine consumption of an arsenic-containing sea vegetable. It's important to note here that scientists continue to debate the health risks associated with inorganic (versus organic) forms of arsenic, and that the arsenic found in sea vegetables exists primarily in an inorganic form. It is also important to note that methods of preparing sea vegetables can make a difference in the amount of arsenic found in edible portions.
We continue to include sea vegetables among the World's Healthiest Foods because of their incredibly rich mineral content and other unique health benefits, and because the toxicity risks described above can be prevented through the purchase of certified organic sea vegetables! Because most certified organic sea vegetables can be purchased in dried form and reconstituted at home, they can often be ordered from outside of your local area and shipped to you at a relatively low cost.
Nutritional Profile
Sea vegetables are an excellent source of iodine and vitamin K and a very good source of folate and magnesium. They are also a good source of the B-vitamins riboflavin and pantothenic acid. In addition, sea vegetables are a good source of the minerals iron and calcium.
For an in-depth nutritional profile click here: Sea vegetables.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Sea vegetables is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Tips of Healthy Eating

Tips of Healthy Eating

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you. Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.
Healthy Eating: Strategies for a healthy diet
Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.

Weight Loss Eating

Why Eating a Low-Fat Diet Doesn?t Lead to Weight Loss

Obesity genes account for only 5 percent of all weight problems.
But what about the other 95 percent of weight problems?
And why are we seeing such an epidemic of obesity in America today? It is the single most important public health issue facing us.
If genes do not account for obesity, is our high-fat diet to blame?
Wrong again!
But fat contains 9 calories per gram, so shouldn’t eating more fat (and more calories) make you gain weight?
Nothing could be further from the truth.
In fact, pioneering research by Harvard Medical School’s David Ludwig shows us the real reason that low-fat diets do not work -- and reveals the true cause of obesity for most Americans.
He correctly points out that careful review of all the studies on dietary fat and body fat -- such as those done by Dr. Walter Willett of the Harvard School of Public Health -- have shown that dietary fat is not a major determinant of body fat.
Let me repeat that.
=> Dietary fat is not a major determinant of body fat.
And that’s not all.
The Women’s Health Initiative, which is the largest clinical trial of diet and body weight, found that 50,000 women on low fat diets had no significant weight loss.
Another study looked at people who followed four different diets for 12 months -- and found no dramatic differences between those who followed low-fat, low-carb, and very- low-carb diets.
You’ve got to wonder: Why aren’t we seeing any significant effects from these various diets?
The main reason, Dr. Ludwig suggests, is that we are looking for answers in the wrong place.
=> The future of treating obesity and weight is in personalizing our approach.
This is the approach I wrote about in my book “UltraMetabolism.” It’s called nutrigenomics. It is the science of how we can use food to influence our genes and personalize our approach to health.
Let me explain how I diagnose and treat obesity.
Over the last 15 years, I have tested almost every one of my patients using a test that most doctors never use. In fact, it is even harder to find in the research, except in this pioneering work by Dr. Ludwig.
This test is cheap, easy to do, and it is probably the most important test for determining your overall health, the causes for obesity, and your risk of diabetes, heart disease, cancer, Alzheimer’s, and premature aging.
Yet it is a test your healthcare provider probably does not perform, does not know how to interpret, and often thinks is useless.
Thankfully, Dr. Ludwig’s research brings this critical method of diagnosing the cause of obesity and disease to the forefront.
You see, in two recent studies, he found that the main factor that determines changes in body weight and waist circumference (also known as belly fat) is how your body responds to any type of sugar, carbohydrate, or glucose load.
The most important test to determine this doesn’t measure your blood sugar or cholesterol.
It tests your insulin level.
You have to check it after drinking a sugary beverage that contains 75 grams of glucose.
This test has shown me more about my patients than any other test. It helps me personalize and customize a nutritional approach for them.
And its usefulness is now being borne out in this research by Dr. Ludwig and his colleagues.
In one study, for example, Dr. Ludwig and his colleagues followed 276 people for six years.
They performed a glucose tolerance test at the beginning of the study and looked at insulin concentrations 30 minutes after the people consumed a sugary drink. This gave the researchers a rough estimate of whether they were high- or low insulin secretors.
During the course of the study, they looked at the people’s body weight and waist circumference or belly fat.
They found that those who were the highest insulin secretors had the biggest change in weight and belly fat compared to the low insulin secretors. And people who were high insulin secretors and ate low-fat diets did even worse.
This makes perfect sense -- because insulin does two things:
1. It stimulates hunger.
2. It is a fat storage hormone, which makes you store belly fat.
So, after you eat a high-carbohydrate meal, your insulin spikes and your blood sugar plummets -- making you very hungry.
That is why you crave more carbs, more sugar, and eat more the whole day.
Dr. Ludwig also found that the patients who ate a low glycemic load diet -- which lowers blood sugar and keeps insulin levels low -- had much higher levels of HDL “good” cholesterol and much lower levels of triglycerides.
It appears that the best way to address your cholesterol is not necessarily to eat a low-fat diet, but to eat a low glycemic load diet, which keeps your blood sugar even.
I highly recommend reviewing Dr. Ludwig’s research on PubMed, the National Library of Medicine’s database, to learn more about his exciting and pioneering work.
I also encourage you to read his book, “Ending the Food Fight.” It is the first and only roadmap for dealing with our exploding childhood obesity epidemic.
Finally, I encourage you to ask your physician to do a glucose tolerance test and measure your insulin and blood sugar at 30 minutes, one hour, and two hours to get the best picture of your insulin profile.
If you are a high insulin secretor and your insulin goes over 30 at a half hour, one hour, or two hours, you produce too much insulin and need to be sure you are staying on a low glycemic load, whole-foods, unprocessed diet, which I describe in “UltraMetabolism”.
The bottom line?
If you want to fit into your jeans, you have to fit into your genes.
Now I’d like to hear from you…
What seems to trigger weight gain for you?
How have different diets worked for you?
Have you ever had you insulin and blood sugar tested?
Please let me know your thoughts by leaving a comment.
To your good health,
Mark Hyman, M.D.

Diet Vitamins

A Balanced Vitamin Diet. Vitamins A - K

As mentioned in the tutorial, a balanced diet is essential to a healthy organism. Deficiencies in particular elements can lead to a decline in health, and exhibit symptoms that are not desirable at all. The following information looks at some of these deficiencies and why they happen
Vitamin A
Vitamin A is essential for night vision and improves effectiveness of the immune system. It can be found in many dairy products, and especially in carrots.
Vitamin B12
This vitamin is essential in the formation of red blood cells and lack of this may cause anaemia.
Vitamin C
Scurvy is caused by a lack of vitamin C in the diet. Vitamin C is essential in the formation of red blood cells, antibodies and a healthy circulatory system. Symptoms of scurvy include bleeding gums and dizziness caused by the deficient blood supply.
Vitamin D
Essential part of the diet required in the absorption of minerals in food, where a lack of vitamin D in the diet leads to a condition called rickets, where softening of the bones cause them to bend from the lack of calcium. Humans have the ability to synthesise vitamin D from sunlight
Vitamin E
Important in preventing the oxidation of fatty acids in cells, and is commonly found in cereals and green vegetables
Vitamin K
Vitamin K is important for the blood clotting process and can be synthesised in the human gut, and found in green vegetables.
To continue more about human development and functionality, click to go to the human biology tutorial.

Jasmine Green tea

Jasmine Green tea

Jasmine Tea is a famous tea made from Green or Pouchong (Chinese Green) tea leaves that are scented with jasmine flowers. The jasmine flowers are harvested during the day and stored in a cool place until night. During the night, the flowers bloom with full fragrance. The flowers are layered over the tea leaves during the scenting process. The quality of Jasmine tea is determined by the quality of green tea used as its base and the effectiveness of the scenting. Ten Ren offers Jasmine tea, imported from China and Taiwan, in a variety of grades and modalities for your enjoyment.

Weight Loss tea

Green Tea for Weight Loss

Check the back of the bottle of many popular diet pills and you’ll see “green tea” or “green tea extract” listed as one of the ingredients.
Diet pills are often dangerous and packed with other unhealthy ingredients, but there’s a reason they use green tea. Green tea helps you lose weight. Of course it won’t be “20 pounds in one week” or other nonsense that marketing companies like to claim, but green tea has been scientifically proven to burn calories and block fat absorption.
Green Tea Burns Fat
Food (including sugar and fat) is synthesized into a substance called “triglyceride” in the liver and small intestine. It is then carried into the bloodstream to other tissues in the body.
Triglyceride is used as source of energy for life support and physical activities, and is very necessary. The problem comes about when there are excess amounts of triglyceride, because then it’s turned into fat which subsequently causes obesity.
That’s where green tea comes in. It contains high amounts of polyphenols which activate the enzyme that is responsible for dissolving excess triglyceride. In the long run, this means that green tea effectively aids in burning fat.
Green Tea Stimulates the Metabolism & Accelerates Weight Loss
Green tea contains powerful antioxidants called catechin polyphenols that are responsible for many of the health benefits of green tea. One of them in particular, epigallocatechin gallate (or EGCG for short), has been found to stimulate the metabolism and accelerate weight loss.
EGCG, along with the caffeine in green tea, stimulates the central nervous system and causes fat to be released into the blood stream for the body to use as fuel. This process of fat being used for energy is called “thermogenesis”. It provides extra energy, sheds excess water, and also helps to burn body fat.
Although caffeine alone can stimulate the metabolism this way, it’s important to note that researchers found that the combined ingredients of green tea were much more effective at this process than just caffeine by itself.
Green Tea Helps You Exercise Longer
Everyone knows how important exercise is to losing weight. It burns calories, increases your energy, and builds muscle which in turn boosts your metabolism even higher. The catechin polyphenols in green tea appear to stimulate the use of fatty acids by liver and muscle cells. This subsequently reduces the rate that carbohydrates are used and allows for more endurance and longer exercise times. In fact, a study using green tea extract on lab rats increased the amount of time the animals could swim before becoming exhausted by as much as 24%.
More endurance means more exercise, which means more calories burned, and it all adds up to more pounds lost for you.

Reasons to Drink Green Tea

7 Reasons to Drink Green Tea

The steady stream of good news about green tea is getting so hard to ignore that even java junkies are beginning to sip mugs of the deceptively delicate brew. You'd think the daily dose of disease-fighting, inflammation-squelching antioxidants--long linked with heart protection--would be enough incentive, but wait, there's more! Lots more.
CUT YOUR CANCER RISK
Several polyphenols - the potent antioxidants green tea's famous for - seem to help keep cancer cells from gaining a foothold in the body, by discouraging their growth and then squelching the creation of new blood vessels that tumors need to thrive. Study after study has found that people who regularly drink green tea reduce their risk of breast, stomach, esophagus, colon, and/or prostate cancer.
SOOTHE YOUR SKIN
Got a cut, scrape, or bite, and a little leftover green tea? Soak a cotton pad in it. The tea is a natural antiseptic that relieves itching and swelling. Try it on inflamed breakouts and blemishes, sunburns, even puffy eyelids.
PROTECT YOUR SKIN
In the lab, green tea applied directly to the skin (or consumed) helps block sun-triggered skin cancer, which is why you're seeing green tea in more and more sunscreens and moisturizers.
STEADY YOUR BLOOD PRESSURE
Having healthy blood pressure - meaning below 120/80 - is one thing. Keeping it that way is quite another. But people who sip just half a cup a day are almost 50 percent less likely to wind up with hypertension than non-drinkers. Credit goes to the polyphenols again (especially one known as ECGC). They help keep blood vessels from contracting and raising blood pressure.
PROTECT YOUR MEMORY, OR YOUR MOM'S
Green tea may also keep the brain from turning fuzzy. Getting-up-there adults who drink at least two cups a day are half as likely to develop cognitive problems as those who drink less. Why? It appears that the tea's big dose of antioxidants fights the free-radical damage to brain nerves seen in Alzheimer's and Parkinson's.
STAY YOUNG
The younger and healthier your arteries are, the younger and healthier you are. So fight plaque build-up in your blood vessels, which ups the risk of heart disease and stroke, adds years to your biological age (or RealAge), and saps your energy too. How much green tea does this vital job take? About 10 ounces a day, which also deters your body from absorbing artery-clogging fat and cholesterol.
LOSE WEIGHT
Oh yeah, one more thing. Turns out that green tea speeds up your body's calorie-burning process. In the every-little-bit-counts department, this is good news!

Diet High Cholesterol

Diet High Cholesterol

Learn how to eat a heart-healthy diet and reduce your risk of heart disease.
By paying close attention to what you eat, you can reduce your chance of developing atherosclerosis, the blocked arteries that cause heart disease and stroke. If the artery clogging process has already begun, you can slow the rate at which it progresses. With very careful lifestyle modifications, you can even stop or reverse the narrowing of arteries.
While this is very important for everyone at risk for heart disease, it is even more important if you have had a heart attack and/or procedure to restore blood flow to your heart or other areas of your body, such as angioplasty, bypass surgery or carotid surgery. Following prevention advice can protect against restenosis, or the re-narrowing of your arteries.
Feed Your Heart Well
Feeding your heart well is a powerful way to reduce or even eliminate some risk factors. Adopting a heart-healthy diet can help reduce total and LDL cholesterol (the "bad" cholesterol), lower blood pressure, lower blood sugars, and reduce body weight. While most dietary plans just tell you what you CAN'T eat (usually your favorite foods!), the most powerful nutrition strategy helps you focus on what you CAN eat. In fact, heart disease research has shown that adding heart-saving foods is just as important as cutting back on others.
Here are 5 nutrition strategies to lower your cholesterol and reduce your risk of heart disease:
1. Eat more vegetables, fruits, whole grains and legumes. These wonders of nature may be one of the most powerful strategies in fighting heart disease. The increase in dietary fiber helps lower bad LDL cholesterol.
2. Choose fat calories wisely. Keep these goals in mind: Limit total fat grams; Eat a bare minimum of saturated fats and trans-fatty acids (for example, fats found in butter, salad dressing, sweets and desserts); When you use added fat, use fats high in monounsaturated fats (for example, fats found in olive and peanut oil). Another strategy is to use plant stanols or sterols as a dietary option for lowering bad LDL cholesterol.
3. Eat a variety and just the right amount of protein foods. Commonly eaten protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish and vegetable sources of protein. Substituting soy protein for animal protein has been reported to lower LDL cholesterol, which reduces your risk of heart disease. Higher intakes of omega-3 fatty acids has been shown to help reduce the risk of heart disease. The American Heart Association recommends that fish be included as part of a heart-healthy diet.
4. Limit cholesterol consumption. Dietary cholesterol can raise blood cholesterol levels, especially in high-risk people. Limiting dietary cholesterol has an added bonus: You'll also cut out saturated fat, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole wheat pasta, brown or wild rice, whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). If you have high cholesterol, these simple carbohydrates exacerbate the condition and may increase your risk for heart disease.
5. Feed your body regularly. Skipping meals often leads to overeating. For some, eating five to six mini-meals may help keep cravings in check, help control blood sugars and regulate metabolism. This approach may not be as effective for those who are tempted to overeat every time they are exposed to food. For these individuals, three balanced meals a day may be a better approach.
Other Heart-Healthy Strategies
1. Reduce salt intake. This will help control your blood pressure.
2. Exercise. The human body was meant to be active. Exercise strengthens the heart muscle, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight.
3. Hydrate. Water is vital to life. Staying hydrated makes you feel energetic and eat less. Drink 32 to 64 ounces (one to two liters) of water daily (unless you are fluid restricted).
4. Enjoy every bite. Your motto should be dietary enhancement, not deprivation. When you enjoy what you eat, you feel more positive about life, which helps you feel better and less likely to overindulge.
How Much Is a Serving?
When you're trying to follow an eating plan that's good for your heart, it may help to know how much of a certain kind of food is considered a "serving." The following table offers some examples.

Low Cholesterol Diet

Low Cholesterol Diet

Holesterol Lowering Drugs and Cholesterol Lowering Diet
Whatever the reasons may be for your high blood cholesterol level - diet, heredity, or both - the treatment your doctor will prescribe first is a diet. If your blood cholesterol level has not decreased sufficiently after carefully following the diet for 6 months, your doctor may consider adding cholesterol-lowering medication to your dietary treatment. Remember, diet is a very essential step in the treatment of high blood cholesterol.
Cholesterol-lowering medications are more effective when combined with diet. Thus they are meant to supplement, not replace, a low-saturated fat, low-cholesterol diet. See also Inherited High Cholesterol
Summary of Diet Guidelines for Lowering High Blood Cholesterol Levels
* Eat less high-fat food (especially those high in saturated fat)
* Replace part of the saturated fat in your diet with unsaturated fat
* Eat less high-cholesterol food
* Choose foods high in complex carbohydrates (starch and fiber)
* Reduce your weight, if you are overweight
Eat Less High-fat Food
Dietary Fat
There are two major types of dietary fat - saturated and unsaturated. Unsaturated fats are further classified as either polyunsaturated or monounsaturated fats. Together, saturated and unsaturated fats equal total fat. All foods containing fat contain a mixture of these fats.
Reduce Total Fat Intake
One of the goals in your blood cholesterol-lowering diet is to eat less total fat, because this is an effective way to eat less saturated fat. Because fat is the richest source of calories, this will also help reduce the number of calories you eat every day. If you are overweight, weight loss is another important step in lowering blood cholesterol levels (as discussed later in this brochure). If you are not overweight, be sure to replace the fat calories by eating more food high in complex carbohydrates.
Remember: When you decrease the amount of total fat you eat, you are likely to reduce the saturated fat and calories in your diet.
Saturated Fat
Saturated fat raises your blood cholesterol level more than anything else in your diet. The best way to reduce your blood cholesterol level is to reduce the amount of saturated fat you eat.
Animal Fats
Animal products as a group are a major source of saturated fat in the average American diet. Butter, cheese, whole milk, ice cream, and cream all contain high amounts of saturated fat. Saturated fat is also concentrated in the fat that surrounds meat and in the white streaks of fat in the muscle of meat (marbling). Poultry, fish, and shellfish also contain saturated fat, although generally less than meat.
Hydrogenated Fat - Known As Trans Fatty Acids or Trans-Fats
Trans fats are created during the food manufacturing process when cheap vegetable oils undergo a process called "hydrogenation" - they have hydrogen added to them to make them solid and less likely to become rancid. Unfortunately, trans fats are even worse for our heart than saturated fat, as they encourage atherosclerosis (narrowing of the arteries). For details of foods containing trans fatty acids, see Trans Fats and Heart Disease
Vegetable Fats
A few vegetable fats - coconut oil, cocoa butter (found in chocolate), palm kernel oil, and palm oil are high in saturated fat. These vegetable fats are found in many commercially baked goods, such as cookies and crackers, and in nondairy substitutes, such as whipped toppings, coffee creamers, cake mixes, and even frozen dinners. They also can be found in some snack foods like chips, candy bars, and buttered popcorn. Because these vegetable fats are not visible in these foods (unlike the fat in meats) it is important for you to read food labels. The label may tell you how much saturated fat a food contains, which will help you choose foods lowest in saturated fats.
Remember: Saturated fats are found primarily in animal products. But a few vegetable fats and many commercially processed foods also contain saturated fat. Read labels carefully. Choose foods wisely.
Substitute Unsaturated Fat for Saturated Fat
Unsaturated fat actually helps to lower cholesterol levels when it is substituted for saturated fat. Therefore, health professionals recommend that, when you do eat fats, unsaturated fats (polyunsaturated and monounsaturated fats) be substituted for part of the saturated fat whenever possible.
Polyunsaturated fats are found primarily in safflower, corn, soybean, cottonseed, sesame, and sunflower oils, which are common cooking oils. Polyunsaturated fats are also contained in most salad dressings. But be cautious. Commercially prepared salad dressings also may be high in saturated fats, and therefore careful inspection of labels is important. The word "hydrogenated" on a label means that some of the polyunsaturated fat has been converted to saturated fat.
Another type of polyunsaturated fat is found in the oils of fish and shellfish (often referred to as fish oils, or omega-3 fatty acids). This type of polyunsaturated fat is found in greatest amounts in such fatty fish as herring, salmon, and mackerel. There is little evidence that omega-3 fatty acids are useful for reducing LDL-cholesterol levels. However, fish is a good food choice for this diet play anyway because it is low in saturated fat. The use of fish oil supplements are not recommended for the treatment of high blood cholesterol because it is not known whether long-term ingestion of omega-3 fatty acids will lead to undesirable side effects.
Olive and canola oil (rapeseed oil) are examples of oils that are high in monounsaturated fats. Like other vegetable oils, these oils are used in cooking as well as in salads. Recently, research has shown that substituting monounsaturated fat, like substituting polyunsaturated fat, for saturated fat reduces blood cholesterol levels.
Remember: Unsaturated fats when substituted for saturated fats help lower blood cholesterol levels.
NOTE: To understand how our digestive system digests and absorbs dietary fat, see Guide To Food Digestion and Digestion Of Fats.
Eat Less High-Cholesterol Food
Dietary cholesterol is a waxy, fat-like substance found in foods that come from animals. Although it is not the same as saturated fat, dietary cholesterol also can raise your blood cholesterol level. Therefore, it is important to eat less food that is high in cholesterol. While cholesterol is needed for normal body function, your liver makes enough for your body's needs so that you don't need to eat any cholesterol at all.
Dietary Cholesterol in Food
Cholesterol is found in eggs, dairy products, meat, poultry, fish, and shellfish. Egg yolks and organ meats (liver, kidney, sweetbread, brain) are particularly rich sources of cholesterol. High-fat dairy products, meat, and poultry all have similar amounts of cholesterol. Fish generally has less cholesterol, but shellfish varies in cholesterol content. Foods of plant origin, like fruits, vegetables, grains, cereals, nuts, and seeds, contain no cholesterol.
Since cholesterol is not a fat, you can find it in both high-fat and low-fat animal foods. In other words, even if a food is low in fat, it may be high in cholesterol. For instance, organ meats, like liver, are low in fat, but are high in cholesterol.
Because many foods such as dairy products and some meats are high in both saturated fat and cholesterol, it is important to limit the amount of these high-fat foods that you eat, choosing lean meats and low-fat dairy products whenever possible.
Remember: Organ meats and egg yolks are high in cholesterol. High-fat dairy products, meat, and poultry have similar amounts of cholesterol. Some fish has less. Foods of plant origin like fruits, vegetables, vegetable oils, grains, cereals, nuts, and seeds contain no cholesterol.
Substitute Low GI Carbohydrates for Saturated Fat
Breads, pasta, rice, cereals, dried peas and beans, fruits, and vegetables are good sources of complex carbohydrates (starch and fiber). Low-GI varieties are excellent substitutes for foods that are high in saturated fat and cholesterol. The type of fiber found in foods such as oat and barley bran, some fruits like apples and oranges, and in some dried beans may even help reduce blood cholesterol levels. For details about low-GI foods, see GI Diet.
Contrary to popular belief, high-carbohydrate foods (like pasta, rice, potatoes) are lower in calories than foods high in fat. In addition, they are good sources of vitamins and minerals. What adds calories to these foods is the addition of butter, rich sauces, whole milk, or cream, which are high in fat, especially saturated fat. It is important not to add these to the high-carbohydrate foods you are substituting for foods high in fat.
Remember: Foods that are high in complex carbohydrates, if eaten plain, are low in saturated fat and cholesterol as well as being good sources of vitamins, minerals, and fiber.
Maintain a Desirable Weight
People who are overweight frequently have higher blood cholesterol levels than people of desirable weight.
You can reduce your weight by eating fewer calories and by increasing your physical activity on a regular basis. By reducing the amount of fat in your diet, you will be cutting down on the richest source of calories. Substituting foods that are high in complex carbohydrates for high-fat foods will also help you lose weight, because many high-carbohydrate foods contain little fat and thus fewer calories.
Fat Contains Twice the Calories of Carbs and Protein
Fat has more than twice the calories as the same amount of protein or carbohydrate. Protein and carbohydrate both have about 4 calories in each gram, but all fat-saturated, polyunsaturated or monounsaturated fat - has 9 calories in each gram. Thus, foods that are high in fat are high in calories. And all calories count. So, to maintain a desirable weight, it is important to eat no more calories than your body needs. (To find your desirable weight, see Body Mass Index)
Remember: To achieve or maintain a desirable weight, your caloric intake must not exceed the number of calories your body burns.
Further Help in Developing a Low Cholesterol Diet
If you suffer from hyperlipemia, hypercholesterolemia, or hypertriglyceridemia and you want additional help in planning a heart-healthy diet, low in saturated fat and dietary cholesterol, make an appointment with a registered dietitian or qualified nutritionist. The American Dietetic Association maintains a roster of registered dietitians. By calling the Division of Practice (312) 899-0040 you can request names of qualified dietitians in your area.
Sources include: National Cholesterol Education Program National Heart, Lung, and Blood Institute. U.S. Department of Health and Human Services.

Lower Cholesterol

Lower Cholesterol

Deepening smile lines and silver locks may be inevitable features of growing older, but rising cholesterol doesn't have to be.
And while higher cholesterol is often a consequence of aging, young people can have it too. But no matter your age, it poses a big health risk. That's because unhealthy cholesterol levels can boost your risk of heart attacks, strokes, and other problems.
Fortunately, you can do something about it.
unlike your age and your genes, cholesterol levels are risk factors that you can often change," says Jorge Plutzky MD, director of the Vascular Disease Prevention Program at Brigham and Women's Hospital in Boston.
Lower Cholesterol: 4 Ways to Fast Results
According to experts, there are four basic ways to get your cholesterol where you want it:
* Eating a healthy diet.
* Exercising
* Losing weight
* Taking medicine in some cases
While each of these works, some people have more success with one than another. Many need a combination of approaches.
No matter what your age or the state of your health, you can reduce your risks of serious problems by controlling your cholesterol -- and it's not as hard as you think.
Know Your Cholesterol Numbers
While Plutzky says that people are often alarmed when they find out they have high cholesterol, many are also confused.
They don't understand what the numbers mean," he tells WebMD, "They don't know the difference between total cholesterol, LDL and HDL."
So let's start with some basics. Cholesterol is a fat-like substance that circulates in your blood. Some of it is made naturally by your body, and the rest comes from foods you eat. There are two main types: HDL and LDL.
LDL is "bad cholesterol." It can clog your arteries, increasing the risk of heart attack and stroke. Optimal number: Less than 100mg/dL.
HDL is "good cholesterol." What's good about it? HDL attaches to bad cholesterol and escorts it to the liver, which filters it out of the body. So HDL reduces the amount of bad cholesterol in your system. Desirable number: 60mg/dL or higher.
Total cholesterol is the sum of all types of cholesterol in your blood. Although your doctor may still refer to this number, it's less significant than your HDL and LDL levels. Desirable number: Less than 200 mg/dL.
Triglycerides, while not cholesterol, are another type of fat floating in your blood. Just as with bad cholesterol, having a high level of triglycerides increases your risk of cardiovascular problems. Healthy number: Less than 150 mg/dL.
Think you need to get a handle on your LDL, HDL, total cholesterol or triglycerides? Here's how to do it.
1. Lower Cholesterol by Eating Right
You've probably heard it before, but foods that are high in saturated fat and -- to a lesser extent high in cholesterol, boost your cholesterol levels. These include foods like egg yolks, fatty meats, and full-fat dairy products.
Know Your Cholesterol Numbers continued...
Plutzky recommends you also cut down on trans fatty acids as well, which are more often found in processed and fried foods.
But eating a heart healthy diet isn't just about deprivation. In fact, some foods -- eaten in moderation -- can actually improve your cholesterol levels. They include:
* Fatty fish, like tuna and salmon
* Nuts, especially walnuts and almonds
* Oatmeal and oat bran
* Foods fortified with stanols, like some margarines and orange juices
How much does diet help? It depends.
The effect of diet has a varying effect on people's cholesterol," says Roger Blumenthal MD, director of the Preventive Cardiology Center at Johns Hopkins Medical School in Baltimore. "Some people get a lot more benefit than others."
Blumenthal says diet tends to help people lower triglycerides and raise good HDL cholesterol, but it's less likely to have a big impact on bad LDL cholesterol.
2. Improving Cholesterol With Exercise
Exercise is another way to improve your cholesterol levels. Increased physical activity can have a modest effect on cholesterol, lowering triglycerides (and bad LDL cholesterol to a lesser extent), while boosting your good HDL cholesterol.
Of course, the type of exercise is up to you. Plotzky says just about any aerobic activity -- something that boosts your heart rate -- is good. Blumenthal says that walking is often the best way for people who are out of shape to get started.
I encourage people to buy a $10 pedometer to count their steps," says Blumenthal. "It's a simple way to measure your progress, and it's easy to work in walking during the day."
3. Lose Weight: Lower Cholesterol
Being overweight tends to lead to unhealthy cholesterol levels. Losing weight can lower your bad LDL cholesterol and triglycerides. It also can raise your good HDL cholesterol.
Of course, weight loss is usually a product of a good diet and exercise. So what if you've already improved your diet and started exercising but still need to lose weight?
Then you need to make some further adjustments -- gradually. Once you've reduced your intake of saturated fats, trans fats, and cholesterol, you can focus on cutting out some calories. In the same way, once you've gotten into an exercise routine, you can step up the intensity to lose some pounds.
4. Controlling Cholesterol With Medication
So what happens if diet, exercise and weight loss aren't enough to bring your cholesterol under control? Your doctor might recommend medicine.
Medicine may also be a first choice for people who have other risk factors. "If you have high cholesterol and heart disease or diabetes," says Blumenthal, "the evidence is pretty clear that you should be on medication."
Several types of medication can help, including:
Statins, like Crestor, Lescol, Lipitor, Mevacor, Pravachol, and Zocor. Statins are usually the first choice for medicine. They block the effects of an enzyme that helps make cholesterol. They also lower bad cholesterol by a whopping 20-55%. They have a modest effect on triglycerides and give a mild boost to your good cholesterol.
Ezetimibe (Zetia) is a newer cholesterol-reducing medication that decreases how much cholesterol the body absorbs. It can lower bad cholesterol by up to 25%. Ezetimibe may be combined with a statin to boost the cholesterol lowering effects. Vytorin is Zetia combined with the statin Zocor.
Niacin, available as Niacor, Niaspan, and Nicolar (among others), lowers LDL cholesterol and triglycerides and raises HDL cholesterol. LDL levels are usually cut by 5-15% and may be reduced up to 25%.
Bile acid resins like Colestid, Lo-Cholest, Prevalite, Questran, and WelChol. They stick to cholesterol in the intestines and prevent it from being absorbed. They can lower LDL cholesterol by 15-30%.
Fibrates like Atromid, Lopid, and Tricor. They mainly reduce your triglycerides and may also give a mild boost to your HDL. LDL is affected to a much lesser extent.
Like any medicines, drugs to lower your cholesterol can have side effects. Talk to your health care provider about the risks.
If you wind up needing a medicine, don't feel like your lifestyle changes have failed. Some people have high cholesterol that just doesn't respond as well to exercise and diet, but keeping up your lifestyle changes may allow you to take lower doses of medicine.
Four Cholesterol Treatments: Which Is Best?
The best treatment varies from person to person. People at low risk may try lifestyle changes first and only move on to medication if they need it. Others who are at higher risk may need a medicine, like a statin, right away.
Admittedly, lifestyle changes may not be enough to drastically lower your bad LDL levels.
Physical activity and improved diet can lower your triglycerides and raise your [good] HDL cholesterol," says Plutzky. "But it's pretty hard to eat or exercise your way to better LDL levels."
But that doesn't make lifestyle changes any less important or give you a free pass to loll about the house eating ice cream. You still need to keep eating well and exercising.
Exercise and dietary changes have a lot of cardiovascular benefits that won't show up on a cholesterol test," says Plutzky. Exercise, eating well, and losing weight can lower blood pressure, lower your heart rate, and decrease your risk of diabetes and other diseases. And remember that your real goal is not merely better cholesterol numbers, but a lower risk of cardiovascular disease.
If your doctor does prescribe a statin, you may have mixed feelings. You may not like the idea of being on a medicine for the rest of your life. But Blumenthal and Plutzky urge people to think about the benefits.
The safety and efficacy of statins is superb," says Plutzky. "They may be one of the greatest medical advances we've had in recent years."
And Blumenthal predicts that soon they may be taken like preventative aspirin is now -- even in people who don't have high cholesterol by today's standards.
Plutzky says that we've come a long way in our understanding and treatment of high cholesterol.
We have excellent, safe treatments for high cholesterol now," says Plutzky, "Treatments that people in the past with high cholesterol would have given absolutely anything to have. So if you need them, it's a shame not to take advantage of them."