Hemorrhoids are a fairly common (albeit embarrassing) problem, and one that needs to be discussed. According to the Mayo Clinic, roughly 50% of all adults over the age of 50 have suffered from uncomfortable symptoms at one time or another. But because it is an embarrassing topic, most of us are reluctant to discuss our symptoms with a health professional and tend to avoid the topic even with those closest to us. Even television commercials for products to treat hemorrhoids seem to avoid a straightforward approach to describing the symptoms and causes of hemorrhoids. And how many of us hope that our children don’t decide to ask us “Where do hemorrhoids come from, Mommy?” after they see one of those commercials. In an effort to address this issue more openly, here are a few basic facts that could help you decrease the probability of becoming a hemorrhoid sufferer.
External hemorrhoids occur when veins around the anus become enlarged and inflamed. They often appear during the later stages of pregnancy due to pressure and also appear to have a hormonal component. Other causes of hemorrhoids include constipation from low fiber diets, insufficient water consumption, excessive lactic acid from dairy products or a vitamin E deficiency. Other dietary culprits include excessive caffeine usage and over consumption of alcohol because these substances rob the body of water, necessary for the digestion process. Lifting and carrying heavy objects may also cause hemorrhoids. Finally, some people may have a genetic predisposition to getting hemorrhoids.
Hemorrhoids are painful and can make it difficult to have bowel movements. There are many ways in which we can prevent and treat external hemorrhoids ourselves, but often, they are a manifestation of other health problems that should be addressed by your physician. High blood pressure, obesity, cancer, abscesses, irritable bowel syndrome, etc. must be diagnosed and treated by your physician. If you develop hemorrhoids or have any rectal bleeding, call your doctor and make an appointment for evaluation. If your physician recommends dietary and/or lifestyle changes, some of the following could be valuable in the management of hemorrhoids:
Increasing fiber and consuming adequate fluids in your diet as well as avoiding heavily processed and refined foods can help prevent constipation, a major cause of hemorrhoids. If you have hemorrhoids, be careful of hard wiping after a bowel movement because this can aggravate the tissues and actually cause new hemorrhoids to appear. Try using wet disposable cloths that are flushable to clean yourself gently and safely during flare-ups. If you cannot avoid heavy lifting as part of your job, make sure that you take precautions to raise and lower heavy objects properly so that you don’t weaken vein walls through excessive pressure. Losing weight can help reduce hemorrhoids because it lessens the pressure on veins in the rectum. Sitting too much can also cause or exacerbate hemorrhoids and is often an occupational hazard of long distance truck and bus drivers. Try and take advantage of any work breaks you have to walk around and reduce the pressure that constant sitting places on your rear-end.
Remember that external hemorrhoids are a fairly common problem that should not be ignored and can be treated successfully by making healthy lifestyle changes and working with your physician to treat any underlying health problems
ref; Better Life Experts | July 9, 2009
Friday, July 17, 2009
High Protein Diets and Bad Breath
An embarrassing side effect of low carbohydrate diet programs is halitosis (bad breath), commonly experienced within a few days of increasing protein consumption, a frequent companion to the low carb diet. Ketones (smelly chemicals) are produced as the body burns fat and exits through breath, urine and perspiration. A malodorous breath is the curse of dieters (just ask the co-workers, friends, family and just about any other person who comes into close contact with people who consume low carb-high protein foods). Ironically, it is one of the signals that a high protein diet is working, much to the dismay of many people who are on the breath receiving end of conversations with such a dieter.
The problem with low carb, high protein diets is that there is an insufficient amount of carbohydrate available for the body to burn off to supply its energy needs. When carbohydrate intake is too low, the liver converts fat molecules into fatty acids and ketone bodies, an alternative to glucose as a source of energy. When excess ketones (acetones) are produced, it can create an unhealthy state we call ketosis. Ketosis can lead to many health problems and is actually dangerous in extreme cases. Since most high protein diets limit the amount of carbohydrates you are allowed to eat, your body has no choice but to break down fat and other tissues, releasing ketones into your system. “Keto breath” is sometimes noticeable on people who are on very low calorie diets or on people with poorly controlled diabetes. Some people describe the odor as smelling like a combination of nail polish and rotten pineapple.
Another source of bad breath is the bacteria that live in the mouth. Bacteria feed off the food that lingers in the crevices of the gums, cheeks and tongue, giving off waste products that dentists refer to as “volatile sulfur compounds” (the smell of rotten eggs). These bacteria are part of a group called anaerobic because they thrive in dark, moist places that contain very little oxygen. Other bacteria within this group produce waste byproducts that smell like smelly feet, decaying meat, rotting corpses and fecal material. In general, we cannot detect these odors in a healthy person who maintains good oral hygiene, but when a person begins to diet, that changes. That’s because most of the volatile sulfur compounds that cause bad breath are waste products created by anaerobic bacteria as they digest proteins. To help counteract this, people who diet or exercise a great deal need to increase their fluid intake not only to replace the fluid lost during this time, but to keep the mouth clean and flushed out so that food and bacteria can more easily travel down the digestive tract.
When you consider the fact that Americans already consume more than twice the amount of protein needed, the addition of a high protein diet adds far too much protein to a system already on overload. Some of the health risks associated with eating too much protein include gout, kidney disease, kidney stones, and osteoporosis. So, if you or someone close to you notices that your breath smells, don’t just pop a breath mint to cover it up (although this can help). Instead, use this information to adjust the ratio of carbohydrates and proteins to achieve a healthier balance. One way to do this is to stay with low fat, high dietary fiber and high carbohydrate content, and to increase the amount of aerobic exercise you do. Include plenty of wholegrain, unprocessed grains, high-bran cereals, fresh fruit and vegetables, lean meat and fish, low-fat or skimmed milk and dairy products, legumes and small quantities of polyunsaturated oil or margarine. An excellent choice of vegetable is cabbage because it is low in saturated fat and cholesterol, while it is high in dietary fiber, vitamin C, vitamin K, folate, potassium, manganese, vitamin A, thiamin, vitamin B6, calcium, iron and magnesium. Our Cabbage Soup Diet can help you avoid sacrificing important vitamins, minerals and fiber while helping you maintain a healthy fluid level as you lose weight. Contact us at www.betterlifeunlimited.com for more information about the Cabbage Soup Diet (click here for details or to buy) and any other nutrition-related questions you may have.
ref;The Better Life Experts | July 15, 2009
The problem with low carb, high protein diets is that there is an insufficient amount of carbohydrate available for the body to burn off to supply its energy needs. When carbohydrate intake is too low, the liver converts fat molecules into fatty acids and ketone bodies, an alternative to glucose as a source of energy. When excess ketones (acetones) are produced, it can create an unhealthy state we call ketosis. Ketosis can lead to many health problems and is actually dangerous in extreme cases. Since most high protein diets limit the amount of carbohydrates you are allowed to eat, your body has no choice but to break down fat and other tissues, releasing ketones into your system. “Keto breath” is sometimes noticeable on people who are on very low calorie diets or on people with poorly controlled diabetes. Some people describe the odor as smelling like a combination of nail polish and rotten pineapple.
Another source of bad breath is the bacteria that live in the mouth. Bacteria feed off the food that lingers in the crevices of the gums, cheeks and tongue, giving off waste products that dentists refer to as “volatile sulfur compounds” (the smell of rotten eggs). These bacteria are part of a group called anaerobic because they thrive in dark, moist places that contain very little oxygen. Other bacteria within this group produce waste byproducts that smell like smelly feet, decaying meat, rotting corpses and fecal material. In general, we cannot detect these odors in a healthy person who maintains good oral hygiene, but when a person begins to diet, that changes. That’s because most of the volatile sulfur compounds that cause bad breath are waste products created by anaerobic bacteria as they digest proteins. To help counteract this, people who diet or exercise a great deal need to increase their fluid intake not only to replace the fluid lost during this time, but to keep the mouth clean and flushed out so that food and bacteria can more easily travel down the digestive tract.
When you consider the fact that Americans already consume more than twice the amount of protein needed, the addition of a high protein diet adds far too much protein to a system already on overload. Some of the health risks associated with eating too much protein include gout, kidney disease, kidney stones, and osteoporosis. So, if you or someone close to you notices that your breath smells, don’t just pop a breath mint to cover it up (although this can help). Instead, use this information to adjust the ratio of carbohydrates and proteins to achieve a healthier balance. One way to do this is to stay with low fat, high dietary fiber and high carbohydrate content, and to increase the amount of aerobic exercise you do. Include plenty of wholegrain, unprocessed grains, high-bran cereals, fresh fruit and vegetables, lean meat and fish, low-fat or skimmed milk and dairy products, legumes and small quantities of polyunsaturated oil or margarine. An excellent choice of vegetable is cabbage because it is low in saturated fat and cholesterol, while it is high in dietary fiber, vitamin C, vitamin K, folate, potassium, manganese, vitamin A, thiamin, vitamin B6, calcium, iron and magnesium. Our Cabbage Soup Diet can help you avoid sacrificing important vitamins, minerals and fiber while helping you maintain a healthy fluid level as you lose weight. Contact us at www.betterlifeunlimited.com for more information about the Cabbage Soup Diet (click here for details or to buy) and any other nutrition-related questions you may have.
ref;The Better Life Experts | July 15, 2009
Friday, July 10, 2009
Healthy Foods for Women.
1. Pharmaceutical grade fish oil supplement or wild salmon
The omega-3s in fish and quality fish oil help your body burn fat more efficiently, make your mind more focused and spiritually inclined, and improve your mood. Fish oil raises serotonin levels which is especially important for women because women have half the level of serotonin in their brains as compared to men. This explains why women are twice as likely to be diagnosed with depression. As a bonus, fish oil also makes your hair and skin healthy.
2. Old fashioned or steel cut oatmeal
In addition to being inexpensive, oats have a low glycemic index, are high in fiber, and contain GLA. GLA in the right amounts helps regulate female hormone levels.
Oats contain a lot of fiber, both insoluble and soluble, the latter has a beneficial effects on cholesterol. Without going into detailed mechanisms, oats lower cholesterol, and can lower blood pressure, which lowers the chances of cardiovascular disease. This soluble fiber (with other constituents) also helps to keep our blood sugar stable by releasing its energy slowly, preventing some of the complications associated with diabetes. Oats reduce our risk of getting cancer, help prevent constipation, maintain a healthy digestive function and keep us at a healthy weight. Oats are a good source of thiamine, folic acid and vitamin E. They contain zinc, selenium, copper, iron, manganese and magnesium and have a higher concentration of well-balanced protein than any other cereal.
3. Berries
Berries contain huge amounts of anti oxidants and other phytochemicals (anthocyanins, proanthocyanidins and more) which help prevent cancer, aging, maintain healthy vision, lower cholesterol and total blood lipids and keep the circulatory system healthy. Berries may prevent and treat urinary tract infections, help age related cognitive decline and lower amounts of brain damage in strokes. They also contain large amounts of vitamins, minerals and fiber with very few calories and no fat.
Berries are easy to eat just as they are, add to yoghurt, muesli, make a smoothie, add to fruit salads and frozen are just as good for you as fresh - just get them down you!
Blueberries contain many antioxidants and have a very low glycemic index. I recommend buying large bags of frozen blueberries from Costco, since blueberries tend to be pricey. You can always enjoy fresh blueberries in season but buy them in small quantities because they are very perishable compared to frozen.
4. Organic sweet potatoes
The deep orange color of an organic sweet potato shouts vitamins, minerals and antioxidants. The average commercial sweet potato grown in depleted soil are not so vibrant. I believe the best multivitamin is to have a sweet potato three to four times per week. Sweet potatoes are also low glycemic.
5. Nuts
There are so many types of nuts, each with their own unique health benefits so this one is a bit general. However all nuts are a great source of protein, healthy fats, vitamins, minerals and anti-oxidants. Eating a wide variety of nuts is best and stick to the plain ones, roasting and salting make them much less healthy! Women in a Harvard School of Public Health study who reported eating 5 or more 1 ounce servings of nuts/peanuts per week reduced their risk of Type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts.
Almonds contain high levels of calcium, magnesium, potassium, manganese, copper, the antioxidants vitamin E and selenium.
Brazil nuts contain selenium and may protect against breast cancer. They are also high in zinc, which is a vital mineral for digestion and metabolism. People with skin conditions such as eczema or psoriasis are often low in zinc and it is essential for immune system function.
Walnuts contain omega 3 (and 6) which prevent heart disease, maintain healthy joints and brain function and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
Cashews are lower in fat than most nuts and contain good levels of iron copper, magnesium, zinc which are essential for optimal bodily functioning.
Eating a variety of nuts can certainly help us keep healthy, do remember though, they are very nutrient dense so a couple of handfuls a day is plenty!
Cashews are a great source of monounsaturated fat and they are a nutrient-packed super food because they are grown in warm and humid environments close to the equator.
6. Avocados
These luscious green fruits are high in monounsaturated fat, vitamins, minerals and antioxidants which are good for your metabolism and for promoting vibrant skin.
Those on weight loss diets will often avoid avocados because of the fat content; but we must remember that is some fat is essential; some fats are actively good for us and actually help, rather than hinder weight loss. Monounsaturated fats can speed up metabolic rate, help us feel fuller for longer and prevent binges on high sugar or saturated fat foods. Its low sugar content and absence of starch make avocado an ideal food for diabetics.
Avocados have a high nutritional density, containing many vitamins and minerals, protein and fibre. They are very high in anti-oxidants so helping to prevent cancer, cataracts and aging. Some of the constituents have a beneficial effect on cholesterol levels. When eaten with other fruit and vegetables, avocados increase absorption of other nutrients.
They are perfect, mashed, for babies who are just starting on solids. Add to salads, pasta, prawns, tuna or just eat as they are! Avocados can also be used externally for skin complaints.
7. Farm raised eggs
Few foods can match the nutritional power of an egg yolk. The modern philosophy of balanced eating has overturned the fear of cholesterol because balanced insulin and blood sugar decreases cholesterol production in the body. People feed yolks to make their dogs coat healthy: eggs can do the same for human skin and hair. Plus, egg whites are an excellent source of protein.
8. Stem, stalk and leafy vegetables
Greens, such as broccoli, kale, spinach and other leafy greens offer roughage, water, and many essential phytochemicals, vitamins and minerals.
9. Raw cacao
Women usually crave chocolate during the menstrual cycle to escape the hormonal storm. Raw cacao contains anandamide, a substance that mimics marijuana, thus giving women a sensation of bliss. (10 tips to prevent PMS - naturally)
10. Organic yogurt
Yogurt has probiotics for good digestive health and calcium for strong bones. It is also quite versatile and can be eaten for any meal of the day.
Bonus: 11. Olive oil and sesame oil
These delicious unsaturated fats are heart-healthy and can reduce your cholesterol levels as well as reduce inflammation. Rich in antioxidants, polyphenols, vitamin E and other nutrients, these healthy oils can be used in many cooking applications.
Olive oil Olive oil has been around for 1000's of years and is one of the main components of a Mediterranean diet which is widely thought of as one of the healthiest diets in the world.
Olive oil has high levels of monounsaturated fats (like avocados) which help prevent heart disease by lowering bad' cholesterol (LDL) and increasing good' cholesterol (HDL). It can lower blood pressure, possibly due to constituents called Phenols, and one study shows regular consumption of olive oil can reduce the need for hypertensive medication by 48%.
Olive oil is also high in Vitamin E, a powerful anti oxidant which protects the heart, slows down the aging process (hurrah!!) and is even considered an aphrodisiac!
A US study has found olive oil may act in a similar way to painkillers such as ibuprofen which are anti-inflammatory. Inflammation has been linked with a wide range of diseases from cancer to heart disease to rheumatoid arthritis. In fact studies have shown that regular consumption of olive oil lowers the risk of rheumatoid arthritis in later life.
Extra virgin olive oil is best and as we only use small quantities it is worth the extra money.
Use for stir fries, as a dip with balsamic vinegar for ciabatta or granary bread, pour over salads, vegetables or pasta, add to sauces, just have a bit of olive oil every day!
posted at Healthy Being LLC
The omega-3s in fish and quality fish oil help your body burn fat more efficiently, make your mind more focused and spiritually inclined, and improve your mood. Fish oil raises serotonin levels which is especially important for women because women have half the level of serotonin in their brains as compared to men. This explains why women are twice as likely to be diagnosed with depression. As a bonus, fish oil also makes your hair and skin healthy.
2. Old fashioned or steel cut oatmeal
In addition to being inexpensive, oats have a low glycemic index, are high in fiber, and contain GLA. GLA in the right amounts helps regulate female hormone levels.
Oats contain a lot of fiber, both insoluble and soluble, the latter has a beneficial effects on cholesterol. Without going into detailed mechanisms, oats lower cholesterol, and can lower blood pressure, which lowers the chances of cardiovascular disease. This soluble fiber (with other constituents) also helps to keep our blood sugar stable by releasing its energy slowly, preventing some of the complications associated with diabetes. Oats reduce our risk of getting cancer, help prevent constipation, maintain a healthy digestive function and keep us at a healthy weight. Oats are a good source of thiamine, folic acid and vitamin E. They contain zinc, selenium, copper, iron, manganese and magnesium and have a higher concentration of well-balanced protein than any other cereal.
3. Berries
Berries contain huge amounts of anti oxidants and other phytochemicals (anthocyanins, proanthocyanidins and more) which help prevent cancer, aging, maintain healthy vision, lower cholesterol and total blood lipids and keep the circulatory system healthy. Berries may prevent and treat urinary tract infections, help age related cognitive decline and lower amounts of brain damage in strokes. They also contain large amounts of vitamins, minerals and fiber with very few calories and no fat.
Berries are easy to eat just as they are, add to yoghurt, muesli, make a smoothie, add to fruit salads and frozen are just as good for you as fresh - just get them down you!
Blueberries contain many antioxidants and have a very low glycemic index. I recommend buying large bags of frozen blueberries from Costco, since blueberries tend to be pricey. You can always enjoy fresh blueberries in season but buy them in small quantities because they are very perishable compared to frozen.
4. Organic sweet potatoes
The deep orange color of an organic sweet potato shouts vitamins, minerals and antioxidants. The average commercial sweet potato grown in depleted soil are not so vibrant. I believe the best multivitamin is to have a sweet potato three to four times per week. Sweet potatoes are also low glycemic.
5. Nuts
There are so many types of nuts, each with their own unique health benefits so this one is a bit general. However all nuts are a great source of protein, healthy fats, vitamins, minerals and anti-oxidants. Eating a wide variety of nuts is best and stick to the plain ones, roasting and salting make them much less healthy! Women in a Harvard School of Public Health study who reported eating 5 or more 1 ounce servings of nuts/peanuts per week reduced their risk of Type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts.
Almonds contain high levels of calcium, magnesium, potassium, manganese, copper, the antioxidants vitamin E and selenium.
Brazil nuts contain selenium and may protect against breast cancer. They are also high in zinc, which is a vital mineral for digestion and metabolism. People with skin conditions such as eczema or psoriasis are often low in zinc and it is essential for immune system function.
Walnuts contain omega 3 (and 6) which prevent heart disease, maintain healthy joints and brain function and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
Cashews are lower in fat than most nuts and contain good levels of iron copper, magnesium, zinc which are essential for optimal bodily functioning.
Eating a variety of nuts can certainly help us keep healthy, do remember though, they are very nutrient dense so a couple of handfuls a day is plenty!
Cashews are a great source of monounsaturated fat and they are a nutrient-packed super food because they are grown in warm and humid environments close to the equator.
6. Avocados
These luscious green fruits are high in monounsaturated fat, vitamins, minerals and antioxidants which are good for your metabolism and for promoting vibrant skin.
Those on weight loss diets will often avoid avocados because of the fat content; but we must remember that is some fat is essential; some fats are actively good for us and actually help, rather than hinder weight loss. Monounsaturated fats can speed up metabolic rate, help us feel fuller for longer and prevent binges on high sugar or saturated fat foods. Its low sugar content and absence of starch make avocado an ideal food for diabetics.
Avocados have a high nutritional density, containing many vitamins and minerals, protein and fibre. They are very high in anti-oxidants so helping to prevent cancer, cataracts and aging. Some of the constituents have a beneficial effect on cholesterol levels. When eaten with other fruit and vegetables, avocados increase absorption of other nutrients.
They are perfect, mashed, for babies who are just starting on solids. Add to salads, pasta, prawns, tuna or just eat as they are! Avocados can also be used externally for skin complaints.
7. Farm raised eggs
Few foods can match the nutritional power of an egg yolk. The modern philosophy of balanced eating has overturned the fear of cholesterol because balanced insulin and blood sugar decreases cholesterol production in the body. People feed yolks to make their dogs coat healthy: eggs can do the same for human skin and hair. Plus, egg whites are an excellent source of protein.
8. Stem, stalk and leafy vegetables
Greens, such as broccoli, kale, spinach and other leafy greens offer roughage, water, and many essential phytochemicals, vitamins and minerals.
9. Raw cacao
Women usually crave chocolate during the menstrual cycle to escape the hormonal storm. Raw cacao contains anandamide, a substance that mimics marijuana, thus giving women a sensation of bliss. (10 tips to prevent PMS - naturally)
10. Organic yogurt
Yogurt has probiotics for good digestive health and calcium for strong bones. It is also quite versatile and can be eaten for any meal of the day.
Bonus: 11. Olive oil and sesame oil
These delicious unsaturated fats are heart-healthy and can reduce your cholesterol levels as well as reduce inflammation. Rich in antioxidants, polyphenols, vitamin E and other nutrients, these healthy oils can be used in many cooking applications.
Olive oil Olive oil has been around for 1000's of years and is one of the main components of a Mediterranean diet which is widely thought of as one of the healthiest diets in the world.
Olive oil has high levels of monounsaturated fats (like avocados) which help prevent heart disease by lowering bad' cholesterol (LDL) and increasing good' cholesterol (HDL). It can lower blood pressure, possibly due to constituents called Phenols, and one study shows regular consumption of olive oil can reduce the need for hypertensive medication by 48%.
Olive oil is also high in Vitamin E, a powerful anti oxidant which protects the heart, slows down the aging process (hurrah!!) and is even considered an aphrodisiac!
A US study has found olive oil may act in a similar way to painkillers such as ibuprofen which are anti-inflammatory. Inflammation has been linked with a wide range of diseases from cancer to heart disease to rheumatoid arthritis. In fact studies have shown that regular consumption of olive oil lowers the risk of rheumatoid arthritis in later life.
Extra virgin olive oil is best and as we only use small quantities it is worth the extra money.
Use for stir fries, as a dip with balsamic vinegar for ciabatta or granary bread, pour over salads, vegetables or pasta, add to sauces, just have a bit of olive oil every day!
posted at Healthy Being LLC
Tuesday, July 7, 2009
Protein without Meat
Improving Protein Requirements the Meatless Way
Some people either for cultural, religious or ethical reasons do not include meat in their diet. It is a personal choice that involves some degree of dietary risk because our bodies require amino acids to build and repair cells. Amino acids are often referred to as “the building blocks of protein”. Animal proteins contain all the essential amino acids in the right ratios and are known as suppliers of complete proteins. Most plant based foods lack one or more of the amino acids necessary to classify them as sources of complete proteins. Limiting amino acids in the diet can inhibit protein synthesis and consequently hamper the repair and production of cells and muscle tissue.
But, nature has provided a way out for people who do not consume meat products in their diet. By combining certain carbohydrates, you can create a complete amino acid profile without eating meat. Known as protein complementation, mixing food groups can ensure that you get enough dietary protein daily. As long as you eat a variety of complementary foods within a 24 hour period of time, you should be able to reach the required levels of amino acids necessary for the body to function properly. Complementary proteins have different amino acid profiles, but can function as complete protein sources when combined together.
Some examples of protein complementation include:
Combining beans with a tortilla; lentils with cornbread; rice with beans; corn with peas; peanut butter on whole grain bread; split pea soup with whole grain sesame crackers; and hummus with pita bread. These are just a few good protein complementation ideas you may want to try.
The RDA (recommended daily allowance) of protein is about 47 grams per day for the average sedentary (inactive) adult. This requirement increases with activity, so the average adult who exercises moderately to vigorously should be about 70 grams of protein per day.
The Better Life Experts | July 6, 2009
Some people either for cultural, religious or ethical reasons do not include meat in their diet. It is a personal choice that involves some degree of dietary risk because our bodies require amino acids to build and repair cells. Amino acids are often referred to as “the building blocks of protein”. Animal proteins contain all the essential amino acids in the right ratios and are known as suppliers of complete proteins. Most plant based foods lack one or more of the amino acids necessary to classify them as sources of complete proteins. Limiting amino acids in the diet can inhibit protein synthesis and consequently hamper the repair and production of cells and muscle tissue.
But, nature has provided a way out for people who do not consume meat products in their diet. By combining certain carbohydrates, you can create a complete amino acid profile without eating meat. Known as protein complementation, mixing food groups can ensure that you get enough dietary protein daily. As long as you eat a variety of complementary foods within a 24 hour period of time, you should be able to reach the required levels of amino acids necessary for the body to function properly. Complementary proteins have different amino acid profiles, but can function as complete protein sources when combined together.
Some examples of protein complementation include:
Combining beans with a tortilla; lentils with cornbread; rice with beans; corn with peas; peanut butter on whole grain bread; split pea soup with whole grain sesame crackers; and hummus with pita bread. These are just a few good protein complementation ideas you may want to try.
The RDA (recommended daily allowance) of protein is about 47 grams per day for the average sedentary (inactive) adult. This requirement increases with activity, so the average adult who exercises moderately to vigorously should be about 70 grams of protein per day.
The Better Life Experts | July 6, 2009
Tuesday, June 30, 2009
There are Vitamins and then there are vitamins
When I was younger I thought the mere act of buying a vitamin and taking it home was a major health step. Later I even swallowed some of them.
As I got older I met people in and out of the Health and what would become the Wellness Business (and I mean business). Among these people I met some researches and doctors who studied the effects of vitamins on the body - and on the sewage system I might add. (dont forget 40 years ago maybe less doctors had very little 'medical' knowledge about vitamins.
'Minerals?? - you mean dirt??'
One researcher from Canada Health had a great lecture where he showed store-bought vitamins in a jar. looked OK to me. Yes he said - but these are 'used' they have been through the body. (I had a picture, we all did - how did he get these 'used' vitamins?). THus the concern with the sewage syatem and all these used/unsed vitamins decaying there. (think estrogen and fish)
The 'coating' was such (quite often sugar and starch) that the body couldn't break it down - and they went in and out - the same.
Then I saw a study of how much vitamin c was left in a tablet after its packaging and shelving and storing and then you getting it home. And what was left may have trace Vitamin C , but could the body absorb it?
I asked a Doctor of nutrition - what was the best then. He said he didn't know if there was a best - but he recommenced I study what Nutrilite did and then compare against the rest.
I am not a scientsist - so I dont know either -but Nutrilite is worth using as a comparison. It seems to have right policy - idea.
Create your 'food' from plants that grow in farms you own and control. Harvest as little or as much as is ready - control the soil, control the harvesting, control the concentration, control the packaging and control the delivery system to the market. And make 'the vitmain' as much like food as possible as the body is designed to absorb food - not tablets.
Then make the 'vitamin or mineral' as 'whole' as possible, bundle in all the unintended bits and pieces found in nature to keep the process'organic'. That is a whole food vitamin.
I am sure on a small scale there are other companies that do what Nutrilite does, but I am amazed and their scale and dedication -not to sales but to quality of the whole
website - Nutrilite
As I got older I met people in and out of the Health and what would become the Wellness Business (and I mean business). Among these people I met some researches and doctors who studied the effects of vitamins on the body - and on the sewage system I might add. (dont forget 40 years ago maybe less doctors had very little 'medical' knowledge about vitamins.
'Minerals?? - you mean dirt??'
One researcher from Canada Health had a great lecture where he showed store-bought vitamins in a jar. looked OK to me. Yes he said - but these are 'used' they have been through the body. (I had a picture, we all did - how did he get these 'used' vitamins?). THus the concern with the sewage syatem and all these used/unsed vitamins decaying there. (think estrogen and fish)
The 'coating' was such (quite often sugar and starch) that the body couldn't break it down - and they went in and out - the same.
Then I saw a study of how much vitamin c was left in a tablet after its packaging and shelving and storing and then you getting it home. And what was left may have trace Vitamin C , but could the body absorb it?
I asked a Doctor of nutrition - what was the best then. He said he didn't know if there was a best - but he recommenced I study what Nutrilite did and then compare against the rest.
I am not a scientsist - so I dont know either -but Nutrilite is worth using as a comparison. It seems to have right policy - idea.
Create your 'food' from plants that grow in farms you own and control. Harvest as little or as much as is ready - control the soil, control the harvesting, control the concentration, control the packaging and control the delivery system to the market. And make 'the vitmain' as much like food as possible as the body is designed to absorb food - not tablets.
Then make the 'vitamin or mineral' as 'whole' as possible, bundle in all the unintended bits and pieces found in nature to keep the process'organic'. That is a whole food vitamin.
I am sure on a small scale there are other companies that do what Nutrilite does, but I am amazed and their scale and dedication -not to sales but to quality of the whole
website - Nutrilite
Monday, June 29, 2009
A Primer On B Vitamins
There’s a lot of hype about B vitamins in the media, especially vitamin B12, probably because of the high amounts of B vitamins in some energy drinks. So here’s your primer--let’s call it B Vitamins 101.
The B vitamins are water soluble. That means they’re not stored in the body but are used and then eliminated. The Bs are found mainly in brewer’s yeast, soy beans, organ meats, vegetables, some dairy products, fish, and poultry. The Bs could be called the absolute Bs because they’re necessary for so many functions in the body. Here’s a brief list of the B vitamins and what they do in the body:
B1: Thiamine
Supports a healthy heart and helps with normal enzyme function.
B2: Riboflavin
Helps break down carbohydrates, fats, and proteins.
B3: Niacin
Helps in breaking down fats, proteins, and carbohydrates. In large doses, it may help to lower serum cholesterol, but it can cause flushing of the skin. If you already have hot flashes, they may become atomic--at least until your body adapts.
B6: Pyridoxine
Helps the nervous and digestive systems and the production of red blood cells.
Biotin
Helps with the digestive system, benefits hair, skin, and nails, and aids in making bone marrow.
Folic Acid
Most necessary in preventing some birth defects and in the nervous system; may also help reduce inflammation by helping process homocysteine.
Pantothenic Acid
Necessary in the digestive system and in making sex hormones.
And now to answer the main question: vitamin B 12 is an important part of the B-complex family. However it’s important to remember that all the Bs work together.
Many people think of vitamin B12 as the anti-stress vitamin as well as the energy vitamin. The important issue about B12 is this: vitamin B12 cannot be produced by your body--it must come from your diet. In addition, B12 is not easily absorbed or broken down within the body because the molecules are too large and complex for easy absorption.
Now, let’s get into what all the hubbub is about. First, there are different types of B12: methylcobalamin, adenosylcobalamin, cyanocobalamin, and hydroxycobalamin. Whew!!! For an easier explanation, let’s define the different type of B12s as “M”, “A”, “C”, and “H”. According to the dictionary, MACH stands for a measure of relative speed, much like the B-complex vitamins act in the body. To continue:
As for the new energy drinks, they’re somewhat the same. Most contain some of the B vitamins, different levels of caffeine, and a various mixture of herbs such as ginseng, as well as other amino acids. We suggest you drink these drinks as an occasional beverage and not sip them all day long. In addition, senior citizens should talk with their doctors about B12 deficiencies at a yearly physical and supplement as the doctor recommends
Patricia Zifferblatt | July 29, 2008
The B vitamins are water soluble. That means they’re not stored in the body but are used and then eliminated. The Bs are found mainly in brewer’s yeast, soy beans, organ meats, vegetables, some dairy products, fish, and poultry. The Bs could be called the absolute Bs because they’re necessary for so many functions in the body. Here’s a brief list of the B vitamins and what they do in the body:
B1: Thiamine
Supports a healthy heart and helps with normal enzyme function.
B2: Riboflavin
Helps break down carbohydrates, fats, and proteins.
B3: Niacin
Helps in breaking down fats, proteins, and carbohydrates. In large doses, it may help to lower serum cholesterol, but it can cause flushing of the skin. If you already have hot flashes, they may become atomic--at least until your body adapts.
B6: Pyridoxine
Helps the nervous and digestive systems and the production of red blood cells.
Biotin
Helps with the digestive system, benefits hair, skin, and nails, and aids in making bone marrow.
Folic Acid
Most necessary in preventing some birth defects and in the nervous system; may also help reduce inflammation by helping process homocysteine.
Pantothenic Acid
Necessary in the digestive system and in making sex hormones.
And now to answer the main question: vitamin B 12 is an important part of the B-complex family. However it’s important to remember that all the Bs work together.
Many people think of vitamin B12 as the anti-stress vitamin as well as the energy vitamin. The important issue about B12 is this: vitamin B12 cannot be produced by your body--it must come from your diet. In addition, B12 is not easily absorbed or broken down within the body because the molecules are too large and complex for easy absorption.
Now, let’s get into what all the hubbub is about. First, there are different types of B12: methylcobalamin, adenosylcobalamin, cyanocobalamin, and hydroxycobalamin. Whew!!! For an easier explanation, let’s define the different type of B12s as “M”, “A”, “C”, and “H”. According to the dictionary, MACH stands for a measure of relative speed, much like the B-complex vitamins act in the body. To continue:
M is for methylocobalamin; M is not a complete form of B12, but rather acts as a co-enzyme of B12. It resides in the liver and the kidneys. M is activated in the body for specific purposes, primarily for detoxification of metals such as lead and mercury. M is also very effective for removing high levels of homocysteine, a substance found in the blood of people with specific inherited diseases and also in an individual likely to have serious heart disease.So what should you do? Better Life suggests that everyone take a supplement rich in B-complex vitamins and especially in B12 for lots of health reasons. However, people of retirement age, vegetarians, and especially vegans should be tested regularly for B12 deficiencies, since absorption declines as a person ages, and vegetarian foods are not a good source of vitamin B12. Remember, eating a healthy diet that contains a broad spectrum of foods is the smart thing to do.
A is for adenosylcobalamin. A is another co-enzyme form of B12 that is found in the muscles. It helps the body move and stretch without tearing the tissue.
C is for cyanocobalamin, the main form of vitamin B12. C is found in the nervous system and the nerves. It helps heal the scars created by stress, trauma, and aging. C helps a person feel better, with more stamina and energy. This form of vitamin B is probably what you’re hearing about with all the energy drinks being promoted. People are quoted as saying, “Whenever I take cyanocobalamin, I feel better all over!”
H is for Hydroxycobalamin. H is the form of B12 that is usually given to children who are deficient in the vitamin. H is found in the nervous system and in the bloodstream; it does not give a fast boost of energy.
As for the new energy drinks, they’re somewhat the same. Most contain some of the B vitamins, different levels of caffeine, and a various mixture of herbs such as ginseng, as well as other amino acids. We suggest you drink these drinks as an occasional beverage and not sip them all day long. In addition, senior citizens should talk with their doctors about B12 deficiencies at a yearly physical and supplement as the doctor recommends
Patricia Zifferblatt | July 29, 2008
The Poop On Colon-Rectal Cancer
Since so many of our readers are considered ‘baby boomers’ and have scheduled a ‘colonoscopy’ for the over 50 year old group, the question regularly arises: “Should I have a colonoscopy and specifically, what are my risks of developing colon cancer?”
Excellent questions! The answer to the first, ‘should I have a colonoscophy’ is a resounding, “YES” since colon-rectal cancer is relatively easy to identify and diagnose in pre-cancerous stages by the removal of growths that >may
And now, the second question: “What are my risks of developing colon cancer? What can I do to prevent it from happening to me?”
As with all cancer, “an ounce of prevention is worth a pound of cure.” Living a healthier lifestyle and including your personal physician in your life-health decisions can help you live a better life for all your days.
ref: B.L.I
Excellent questions! The answer to the first, ‘should I have a colonoscophy’ is a resounding, “YES” since colon-rectal cancer is relatively easy to identify and diagnose in pre-cancerous stages by the removal of growths that >may
And now, the second question: “What are my risks of developing colon cancer? What can I do to prevent it from happening to me?”
- Aging. The older one becomes, the greater the chance of developing all types of cancers, including colorectal cancer.
- Since it is not exactly known why colorectal cancer begins, scientists believe there may be a genetic predisposition in a person’s biological tree that is triggered by some kind of environmental factor(s) If you have inherited a history of colorectal cancer within your personal family circle, report this fact to your personal physician.
- Eat a healthy high fiber diet, limit junk-fatty foods, and include cruciferous vegetables (cabbage, cauliflower, broccoli, etc.) on a regular basis.
- Exercise regularly and avoid obesity!
- Takes supplements that are high in antioxidants and include calcium and vitamin D.
- Report any changes in bowel function, any rectal bleeding, and any persistent or painful hemorrhoids to your doctor.
- Anti-inflammatory drugs (i.e. NSAIDS) such as Ibuprofen, Aspirin, or Naproxen may help in preventing colon cancer. In addition, eating foods or taking nutritional supplements that contain red, black, and purple berries every day may have a beneficial affect against developing colorectal cancer.
- Do not smoke or use tobacco products and limit alcohol consumption.
As with all cancer, “an ounce of prevention is worth a pound of cure.” Living a healthier lifestyle and including your personal physician in your life-health decisions can help you live a better life for all your days.
ref: B.L.I
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