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When I was growing up in the '50s and '60s, there was no obesity epidemic, and children were not developing old-age maladies such as heart disease. Cancer, Alzheimer's, and autism were virtually unheard of. Living a healthy lifestyle was a lot easier. More...

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Nutrition From Whole Natural Food Is the Key to Physical Wellness


Prescription drugs rather than nutrition is America's first line of defense against disease. Conventional medicine, upon which America's health care system is built, is targeted towards treating disease with drugs. Prevention or cure is tucked away in the corner while disease symptoms receive all the attention.

Naturopathic medicine is a part of alternative medicine that seeks, well, an 'alternate' path to resolving disease. Rather than focus on merely treating the symptom of disease, naturopathic medicine seeks to discover the underlying cause of the disease. It then treats that cause with herbs and food. This is where proper nutrition comes in.

The lack of nutrition is almost always, either fully or partially, the basis for disease. In August of 2002 representatives from government, industry, academia, chariatable foundations, health professionals, and civil society from all across the globe met for the World Summit on Sustainable Development. Two of the issues addressed were deficiencies due to nutrition and chronic diseases.

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The summit concluded in part, "...A key immediate cause of all types of disease is grossly inadequate or inappropriate food and nutrition, including food insecurity, and for chronic diseases, use of tobacco and physical inactivity..." (

People who have successfully lost weight, and kept it off, know that food and nutrition are critical. Their success could help others reach their weight loss and health goals.

Do you have a successful weight loss story that you would love to share? If so, click here.

Vitamins are supplements, and a vital part of total nutrition; they are not food and shouldn't be taken in the place of food. Vitamins are manufactured to supplement or complete our foods. Due to the huge amount of nutrient deficient processed foods our society consumes, and the depleted soil fruit and vegetables are grown in, at the very least a good multi-vitamin/mineral should be taken.

Vitamins are manufactured in two forms, natural and synthetic. Natural vitamins are manufactured without artificial flavoring, colors, and preservatives. Synthetic may contain one, two or all three artificial ingredients. I recommend reducing all artificial ingredients as much as possible, thus optimizing its nutrition content. No one knows the cumulative long term effects of these ingredients. Read the ingredient nutrition label carefully.

Although we do not think about it, we assume that our bodies are absorbing all of the nutrients from the food that we eat. Studies continue to show that the human body was designed to operate as a whole, and not in separate, isolated pieces.

It has been discovered that the small intestine requires a little fat in order to absorb fat-soluble vitamins and carotenoids. Fat-soluble vitamins include vitamin E (such as found in spinach and broccoli), vitamin K (found in cabbage, cauliflower, turnip greens) and vitamin D (found in fish and fortified dairy products.)

Carotenoids are found in red, orange, and yellow vegetables. They have antioxidant properties and there are almost 600 carotenoids known. In order for carotenoids and the fat-soluble vitamins to be absorbed by the small intestine, they should be eaten along with olive oil or some other healthy oil.

Women who are pregnant, are thinking of becoming pregnant, or who are breast-feeding should make certain they are taking the following three items to ensure their baby's health and full development: (good nutrition is essential for a healthy child) (1) folic acid (2) calcium and vitamin D and (3) omega-3 (DHA.) Proper nutrition is essential for these women.

Adequate amounts of folic acid, a B vitamin, is necessary to protect against neural tube defects. Neural tube defects affects the brain and spinal cord of developing babies. Folic acid has been shown by studies to reduce a woman's risk for heart disease and breast and colon cancer. It is found in leafy, green vegetables, beans, peas, and nuts. The recommended daily amount of folic acid is 400 micrograms (Mcg.)

If the woman doesn't get enough calcium in her diet, it will be taken from the woman's bones to provide bone growth for the baby. Seafood such as sardines with bones and salmon with bones are a good source of calcium. It is also in milk and cheese. Vitamin D is found in fortified milk and dairy products and in cereals and bread.

The third important nutrient in the expectant woman's diet is omega-3s. This fatty acid can also be found in fatty fish such as salmon and sardines. Nutrition is everything when it comes to health.

Vegetables are chock full of nutrition. Remember hearing, "eat your vegetables!" when you were growing up? Apparently this message has not gotten through, and our nutrition has suffered. The American Journal of Preventative Medicine reported on two studies it looked at which indicate that only 28 percent of adults meets the USDA (United States Department of Agriculture) guidelines for fruit consumption; only 32 percent meet its guidelines for vegetables. Less than 11 percent of adults meet current USDA guidelines for fruit and vegetables.

The benefits to increased fruit and vegetable intake are multiple. A diet full of fruit and vegetables will decrease the risk of obesity, cardiovascular disease, diabetes and some cancers.

Did you know that you may be ruining the nutrition in your food by cooking it at too high a temperature? Most cooking temperatures are around 350 degrees Fahrenheit. According to Jim Marlowe, a top nutritionist at Dr. Joseph Mercola's Optimal Wellness Center in Chicago, Illinois, the optimal cooking temperature is 225 degrees for proper nutrition.

Cooking temperatures above 225 degrees changes the molecular structure of the food damaging precious nutrients. Severely overcooked food such as meat cause carcinogens (cancer-causing agents) to form.

To compensate for lower cooking temperatures, you need to cook the food longer. It should be cooked 50 percent longer at 225 degrees than it was at 350 degrees.

Here's the math to figure it out. Suppose that a certain food took an hour and a half to cook at 350 degrees. An hour and a half is 90 minutes (60 minutes=1 hour; therefore multiply 60 minutes by 1.5.) We are now going to cook this food at 225 degrees. But we have to cook it 50 percent longer. Multiply 90 minutes by 1.5. That gives you 135 minutes or 2 and a quarter hours.

Multiply 1.5 by however long you cooked your food at 350 degrees. The result is the number of minutes you now have to cook it at the lower and safer temperature of 225 degrees.

My father used to save the liquid when my mother cooked vegetables. He called it pot liquor. He knew that cooking removed a lot of the nutrition from the veggies. The nutrients wound up in the water. Instead of throwing the water down the drain, he drank it.

Nutrition through niacin. A high intake of niacin has been linked to a reduced risk of cognitive decline. The best food sources of niacin are those that are protein-rich such as beef liver, salmon, chicken, peanuts.
Medical studies have discovered that the following diseases can be effectively treated, or even prevented, by the addition of certan nutrients to the diet:

Nutrition and Parkinson's Disease- is a neurodegenerative disease caused by a constant depletion of nerve cells, especially those located in an area of the brain known as substantia nigra. Symptoms of Parkinson's include slow movements, tremor when at rest, muscle rigidity, and abnormality in walk.

Some causes of Parkinson's disease are:

  • environmental toxins and pesticides
  • petroleum-based hydrocarbon solvents such as paint and glue
  • excess iron in the body
  • the artificial sweetener aspartame
  • vitamin D and folate deficiencies
  • pasteurized milk
  • Two pesticides have been identified as having a strong link to the development of Parkinson's disease - paraquat and rotenone. Studies show that people exposed to these chemicals are two and a half times as likely to develop the disease as those who have not been so exposed.

    Studies show that certain nutrients can help to prevent Parkinson's disease. These nutrients include omega 3 fatty acid, vitamin D (4,000 IU daily), vitamin E, and vitamin B2 (riboflavin.)

    Researchers at the Technion Institute of Science in Haifa, Israel found that green tea is effective in treating Parkinson's and Alzheimer's diseases. Green tea extract fed to mice protected brain cells from dying and in addition, helped to restore damaged cells.

    Green tea contains an antioxidant known as EGCG. The incidence of age-related Alzheimer's and Parkinson's diseases, and other neurological diseases, are substantially lower in Asian cultures which drink a lot of tea.

    Upon follow-up tests on the mice given green tea extract, EGCG was found to have stopped additional brain cells from dying, and lessened compounds that lead to brain lesions. EGCG amazingly triggered the regeneration of nerve cells that were already damaged.

    Include two to four cups of green tea to your current regimen. The quantity of green tea extract given to the mice was equivalent to this many cups of green tea
    More ...

    Nutrition and Alzheimer's Disease- omega 3 fatty acid, beta-carotene (high dosages), promegranate juice, exercise (mental & physical), lithium: take 10 to 20 mg. of lithium aspartate or lithium orotate daily (blocks the major Alzheimer's pathways); German researchers have found that 600 mg of alpha lipoic acid (ALA) along with 300 mcg (micrograms) of biotin daily arrested further progress of this disease (it was found that the extreme dosage of ALA depleted biotin); aluminum has been linked to this disease.

    Quercetin is potent in protecting against Alzheimer's disease. It prevents aluminum from being absorbed.

    Studies have shown that several nutrients are proven chelators of aluminum:

    (1) magnesium citramate- Magnesium reduces brain levels of mercury and the citramate, a combination of citrate and malate, has been shown to significantly stimulate elimination of aluminum from the body.

    (2) magnesium or calcium ascorbate- A study found ascorbate to be a very effective chelator of aluminum, especially when the aluminum was bound to brain cell DNA. Taking higher doses of ascorbate with the magnesium citramate increased the removal of aluminum even more.

    (3) malate- Malate was shown to be one of the more effective aluminum chelators for the brain.

    (4) calcium pyrurate- Pyruvate has been shown to effectively prevent aluminum absorption.

    Vitamin E lowers the risk of Alzheimer's disease by 67%!

    Arthur Winter, MD says that B-12 shots can fight Alzheimer's disease, depression, and panic disorders. B-12 prevents a enzyme in the brain from breaking down chemicals that assist in maintaining memory and mood.

    There is a caveat though. One-fifth of Americans over the age of 40 do not make enough stomach acid in order to absorb vitamin B-12 from the protein in meat, eggs, and dairy products, or from supplements. Vitamin B-12 can be supplied via injections. Check with your physician to see if monthly injections is doable for you.

    Alzheimer's disease presents another challenge to those who develop it--irregular eating patterns. The result of erratic eating is nutrition deficiencies.

    Researchers at the University of Montreal wanted to find out which nutrients patients with Alzheimer's are deficient in. They recruited 36 people who were in the early stages of this diesease along with their caregivers. The control group consisted of almost 60 healthy subjects.

    In the study which lasted more than 18 months, the university researchers interviewed all of the subjects and their caregivers at least four times to assess dietary and supplement intake. The healthy subjects were found to have taken significantly more calories and nutrients.

    Alzheimer's patients were deficient in dietary fiber and protein. They also had lower levels of calcium, iron, zinc, vitamins A, K, and omega-3 fatty acids. The University of Montreal researchers commented, "This vulnerable population would benefit from systematic dietary assessment and intervention to prevent further deterioration in food consumption and increased nutritional risk."

    Immunologist Dr. Hugh Fundenberg and colleagues have discovered that people at 55 years of age who receive the flu vaccine each year for 5 years in a row increase their risk of developing Alzheimer's disease a whopping 1,000%!

    Risk Factors for Alzheimer's Disease:

    Genetic: the presence of the Apo lipoprotein E epsilon4 (APOE e4) allele, which is common among Africans, Inuits, Amerindians, and Northern Europeans.

    Dietary: trans fatty acids (partially-hydrogenated vegetable oils) and elevated homocysteine levels.

    Environmental: smoking, obesity, and exposure to fluoride, aluminum, and mercury.

    Autism & nutrition- avoid vaccines containing thimerosal (50% ethyl mercury by weight.)

    ADHD & nutrition- omega 3 fatty acid

    Nutrition and Muliple Sclerosis- vitamin D, omega 3

    Nutrition and Age-related macular Degeneration (AMD)- leading cause of blindness for people over 50 years old; 3 or more servings of fish per week; lutein (leafy green vegetables), zeaxanthin (yellow corn, orange pepper, kiwifruit, squash, mango, honeydew, broccoli, egg yolk.)

    A study involving 3,977 men and women 55 years old and over found that eating simple carbohydrates increased the risk for AMD. Those who ate more than normal amounts of high glycemic foods such as white bread and rice were 17% more likely to develop AMD.

    The study was conducted by the USDA Human Nutrition Research Center on Aging at Tufts University. Authors of study advise eating more whole grains such as brown rice and whole grain bread, and cutting back on sodas and other sugary sweets. More...

    Olives contain an antioxidant compound called hydroxytyrosol (HTS) which has been found to protect the mitochondria inside retina cells in humans that have been exposed to the type of oxidative damage which is at the root of AMD. This discovery was made by researchers from the University of California, Irvine, the Chinese Academy of Sciences, and DSM Nutritional Products.

    According to research though, a person would have to eat about 50 olives a day to get the amount of HTS to make a difference. Olives and the oil derived from them should be used in conjunction with nutrients like lutein and astaxanthin.

    Research now shows that people with macular degeneration have a higher risk of dying from a heart attack or a stroke than people without this affliction.
    According to a discovery by scientists, people who are afflicted with AMD can slow down the disease by eating one or more servings of nuts a week. Nuts are chock full of vitamin E, copper, magnesium, fiber, and resveratol. These nutrients help to protect against blood vessel problems that might contribute to AMD.

    Nutrition and Diverticulitis- a painful intestinal condition that happens when pouches (diverticula) in the wall of the large intestine become inflammed and infected. This condition results when the large intestine has been neglected, and inflammation creates a weakness in the intestinal wall.

    Diverticulitis is always preceded by diverticulosis (when pouches start to bulge outward through weak points in wall of digestive tract.) Approximately 1 in 10 Americans over the age of 40 have diverticulosis; 1 in 2 over 60 have it.

    Most people who have diverticulosis have no symptoms, but some may experience cramps, bloating and constipation. In addition there may be a change in stools, chronic gas, frequent headaches, and/or skin rashes.

    Ten percent to twenty-five percent of people with diverticulosis develop diverticulitis. Symptoms of diverticulitis include (1) pain and tenderness around left side of lower abdominal region (2) fever and chills (3) nausea and vomiting (4) cramps (5) constipation and (6) occasionally, noticeable blood in the stool.

    A preventive measure is a healthy digestive system. Nutrition through fiber promotes healthy flora in the gut, and it binds and transports excess bile acids and potential inflammation-causing substances out of the system.

    Eat a high-fiber diet. Get plenty of WHOLE grains, and eat at least 9 servings of fruits and vegetables such as prunes, apples, kidney beans, lima beans, Brussels sprouts, broccoli, carrots,etc.

    Be certain to chew food thoroughly, limit fluid intake with meals, reduce the amount of refined carbohydrates you eat, and avoid antacids. Also be certain to get adequate omega-3 fatty acids.

    Nutrition and Tuberculosis- vitamin D (from a study conducted by British researchers at Queen Mary's School of Medicine and Imperial College.)

    Nutrition and Chronic Obstructive Pulmonary Disease (COPD)- a recent study found that men who followed the Mediterranean diet nutrition plan had 1/2 the risk of developing COPD. COPD includes conditions such as bronchitis and emphysema. The Mediterranean diet emphasizes fruits and vegetables, whole grains, and fish. Conversely, this study found that the standard American diet (SAD) increased the risk of COPD by 4 times.

    Prostate Cancer & nutrition- a study of men who are genetically prone to develop prostate cancer shows that high levels of omega 3 fatty acids could slow its progression. Prostate cancer is the leading killer of men in the United States of all cancers. Omega 3 is found in mackerel, lake trout, herring, sardines, albacore tuna, and salmon.

    Cancer- people in the southwestern part of the United States have lower rates of over a dozen cancers than those who live in the Northwest. The key is sunlight. Higher levels of vitamin D has been proven to prevent cancer.

    Nutrition and High Blood Pressure- the following natural supplements will lower blood pressure in hypertensives:

  • hawthorne 3Xs daily
  • DHA daily
  • quercetin 3Xs daily
  • aged garlic extract 2Xs daily
  • CoQ10 daily
  • l-carnitine 3Xs daily
  • n-acetyl-cysteine
  • ALA (alpha lipoic acid) before each meal
  • ginkgo biloba
  • magnesium/potassium/calcium
  • green tea extract

  • Nutrition and Cinnamon

    Studies consistently show that cinnamon significantly reduces blood sugar levels, triglycerides, LDL cholesterol, and total cholesterol in people who have type 2 diabetes. Additionally, cinnamon supports the digestive system, relieves constipation and the pain and stiffness of muscles and joints.

    Cinnamon contains anti-inflammatory compounds that soothes arthritis, helps to prevent urinary tract infections, tooth decay, and gum disease. It is a powerful anti-microbial agent that can also kill E. coli and other bacteria.

    There are two major types of cinnamon: Ceylon and Cassia. Ceylon is known as the "true" cinnamon. Although closely related in appearance and smell, Ceylon has lower levels of coumarin, a blood thinner. It is also more expensive but is denser nutrient-wise.

    I recommend buying Ceylon cinnamon if you intend taking large quantities (due to the higher levels of coumarin in Cassia.)

    Cinnamon assists the body to increase its insulin function and delays stomach emptying, which leads to a decreased glycemic load. A new study conducted by Joanna Hlebowicz, MD of the University of Lund in Sweden confirmed these facts.

    Taking 14 healthy people, Dr. Hlebowicz used ultrasound imaging to measure the gastric emptying rate (GER) after they had ate a bowl of rice pudding without any spice. Approximately 6 grams, slightly less than 1 1/3 teaspoons, of cinnamon was added to the pudding. The cinnamon drastically delayed gastric emptying and lowered post-eating blood sugar levels.

    Post-meal blood sugar (glucose) levels have been linked to a higher risk of diabetes complications such as cardiovascular disease.

    Nutrition and Gluten

    Gluten is a protein that is found in the grains wheat, rye, barley, and possibly oats. People who are 'gluten sensitive' can't make the digestive enzymes which are required to break gluten down into amino acids. The body then interprets the gluten as an invader, and sends an army of anti-bodies to fight it. Gluten is one of the most complex proteins in the human diet.

    Gluten is present in all types of baked goods in which wheat, barley, rye, or oats are ingredients. This includes baked organic products. This means that all pies, cakes, cookies, breakfast cereals, crackers, pizza, pasta, and many other products which are not labeled 'gluten-free' contain gluten. Gluten is also used for as a thickening agent and for texture in thousands of packaged products.

    Did you know that:

    An estimated 95% of the types of prepared foods that line supermarket shelves contain some form of gluten?

    The wheat that is eaten today is bioengineered to have almost 90% more gluten than the type our grandparents ate?

    A sensitivity to gluten is often mistaken for celiac disease. Celiac disease is an autoimmune disorder which is set off by gluten. The disease causes damage to the hairlike projections (villi) which line the small intestine. These projections are necessary for proper nutrient absorption from the food that is eaten. Celiac disease affects approximately 1 out of every 133 people in the United States.

    Gluten sensitivity can produce several symptoms. Some of these symptoms are: arthritis, attention deficit hyperactivity disorder (ADHD), irritable bowel syndrome (IBS), and lupus. Some people may also experience frequent headaches, fatigue, eczema, loss of muscle coordination, osteoporosis, a weakened immune system, or weight loss/weight gain.

    A diagnosis of gluten sensitivity is difficult, and it is frequently misdiagnosed. Many doctors test only for celiac disease. Non-celiac gluten sensitive people (NCGS) comprise about 1 in every 7 or roughly 15 percent of the population.

    Gluten sensitivity is not a disease and therefore there are no cures. It is triggered by ingesting products containing gluten. The only way to avoid its complications is to stay away from foods containing gluten. Obviously every one who is gluten sensitive must avoid all wheat, barley, rye, and oat products.

    Look for labels which state gluten-free. Products made with corn, soy, rice or any other gluten-free grain is alright. It would also help to carefully scrutinize food labels. Dairy products should be avoided by the gluten sensitive population. Dairy products such as milk, ice cream, cheese, and yogurt contain the milk protein casein. Many people who are gluten sensitive react negatively to casein.

    Eating whole foods will go a long way towards avoiding gluten containing products. Gluten is in the vast majority of processed canned and packaged goods. Whole foods consist of fruits, vegetables, nuts, lean organic meats, and legumes to name a few.

    To ensure that you are getting all the nutrients necessary for a healthy body, take a quality multivitamin/mineral tablet. Fish oil or omega-3 capsules should also be taken. The omega-3 fatty acids in these capsules will help to reduce any inflammation, and protect against accidental consumption of gluten (Read also...)

    The Celiac Disease Foundation (CDF) has a list of ingredients which may contain hidden gluten:

  • unidentified starch
  • modified food starch
  • hydrolyzed vegetable protein (HVP)
  • hydrolyzed plant protein (HPP)
  • texturized vegetable protein (TVP)
  • malt and other natural flavorings
  • binders, fillers, excipients, extenders (this includes supplements and medicines unless otherwise noted.)
  • Nutrition and Bovine Growth Hormone

    BGH stands for bovine growth hormone. It is totally lacking in any type of nutrition or health benefit. Bovine growth hormone is an artificial hormone made by the Monsanto Corporation and Eli Lilly & Company. BGH's full name is recombinant bovine growth hormone or, rBGH.

    Bovine growth hormone was introduced and given the green light by the FDA (Federal Drug Administration) in 1993. It was in the marketplace by 1994.

    Several studies have revealed that BGH is linked to colon, breast, and prostate cancers. BGH is injected into dairy cows in order to increase milk production. While BGH injected cows are allowed by law in the United States, Europe and Canada ban its use.

    BGH is a health risk for dairy cows also. It causes an udder infection called mastitis. Dairy cow industry data show that up to 80 percent of dairy cows injected with BGH developed mastitis. In addition to endangering the cow�s health, mastitis causes the cows� milk to become contaminated with pus. This infection is treated with antibiotics which filters down into the milk. The consumer who drinks milk also drinks the pus and the antibiotics!

    When a person drinks milk from a cow which has been given BGH, he receives excess IGF-1 (insulin-like growth factor.) Insulin-like growth factor is normally produced by the body. But in excess it provides fertile conditions to stimulate cancerous cells.

    The majority of American dairy cows are unfortunately injected with BGH. The Food and Drug Administration (FDA) claims that it sees no potential danger in this artificial hormone despite many rat studies, including one in 1990 by the Monsanto Corporation, to the contrary.

    Milk and cheese from BGH injected cows are not labeled as such. The FDA requires no such law. As a matter of fact, the FDA bans dairy producers and retailers from labeling their products hormone-free. The only way you can know that the milk or cheese that you purchase from your local supermarket is BGH-free is if it is labeled NO rBGH.

    The Monsanto Corporation and Eli Lilly & Company stand to lose millions of dollars if dairy producers had to label their products hormone-free. As so often happens in American society, money 'talks.' The FDA which is supposed to have the consumer's interest at heart has bowed to corporate pressure.

    Europe and Canada protect not only their people's health, but that of the cow also. What can you as a milk consumer do? Refuse to purchase dairy products which don't have the 'NO rBGH' label.

    Nutrition and Eggs

    Although eggs are brimming with nutrition, they still suffer from the bad reputation that was conferred on them in the 1990s. Unfortunately many people don't eat them because of the fear of cholesterol. Two more studies have been performed on eggs testing the impact of dietary cholesterol on the participants.

    In one study 33 participants over the age of 60 ate one egg a day for 5 weeks. Their cholesterol levels remained the same. However their levels of lutein increased by more than 25% and zeaxanthin increased almost 40%. Lutein and zeaxanthin are carotenoid antioxidants necessary for general vision health and reducing the risk of age related macular degeneration.

    The other study tested two levels of egg intake, versus zero egg intake, in a group of 24 women. Cholesterol levels rose in the zero egg intake group while it didn't in the egg intake group. Lutein and zeaxanthin levels rose in both groups.

    The yolk of the egg contains most of the nutrients as well as the fat. Egg whites have most of the protein. The table below gives the nutrient breakdown between egg whites and yolks.

    Nutrient White Yolk

    calories: 17 | 55

    protein (g): 3.6 | 2.7

    carb (g): 0.24 | 0.61

    totl fat: 0.06 | 4.51

    sat. fat (g): 0 | 1.62

    cholesterol (mg): 0 | 210

    sodium (mg): 55 | 8

    lutein & zeaxanthin (mcg): 0 | 186

    vitamin A (IU): 0 | 245

    vitamin D (IU): 0 | 18

    vitamin B-12 (mg): 0.03 | 0.33

    vitamin B-6 (mg) 0 | 0.06

    vitamin E (mg): 0 | 0.44

    Free-ranged, pastured hens produce more nutritious eggs than commercially-raised hens. Eggs from pastured hens may contain the following nutrition benefits:

  • 1/3 less cholesterol
  • 1/4 less saturated fat
  • 2/3 more vitamin A
  • 2 times more omega-3 fatty acid
  • 3 times more vitamin E
  • 7 times more beta-carotene
  • Cooking the Perfect Hard-boiled Egg

    This method will assure eggs are tender, not rubbery, and have no green ring around the yolk:

    1. Put as many eggs as you want or can fit in one layer on the bottom of a pan. Put the pan in the sink and run water into the pan until it is one inch over the top of the eggs. Put the pan on a burner, and turn the burner to medium high.

    2. Let the water come to a boil. Put the lid on the pan when the water is boiling. Move the pan onto a cold burner. Leave the lid on. Set the timer for 15 minutes for large eggs, 12 minutes for medium or 18 minutes for extra large.

    3. Put the pan in the sink when the time is up and run cold water into the pan until the eggs are cool. Put eggs into the refrigerator if you are going to use them later, or peel them if you are going to use them right away.

    4. Gently tap a cooled egg on a countertop or table until it has cracks in it. Roll the egg between your hands until the cracks turn into small crackles all over the egg.

    5. Use your fingers to start peeling off the shell at the large end of the egg. If you need to, you can hold the egg under running cold water or dip it in a bowl of water to make peeling easier. Throw out all the pieces of egg shell. (Do not peel eggs until shortly before you eat them. Eat them all within a week of cooking.)

    Source: American Council on Science and Health

    Nutrition and Iron

    The mineral iron is a part of the hemoglobin of the red blood cell. It assists in transporting oxygen to the different cells in the human body. Iron is also an oxidant.

    An oxidant is the opposite of an antioxidant. Antioxidants fight disease-causing free radicals whereas oxidants promote free radicals. Free radicals are responsible for chronic diseases such as cancer, heart disease, and more. When the body stores excess iron, problems such as free radical production result.

    There are two types of dietary iron: heme iron which is found in meat and fish and nonheme iron which is found in plants. Your body will absorb all of the heme iron found in meats. From plant-based foods, the body will absorb only what it needs. There is never a fear of over-absorption.

    About 24 million people worldwide are at risk for a genetic disorder known as hemochromatosis. People with this disorder store excessive amounts of iron. This presents a problem when the diet is high in meat (including poultry and fish.)

    Nutrition and Milk

    Commercially processed milk has little to no nutrition. Most of us grew up drinking cow's milk, and to talk against it is practically un-American. Truth be told however, you'd be surprised at what is involved in commercial milk production. The innocent looking 'Got milk?' commercials hide a dark and dangerous side to milk.

    Commercial milk comes from factory-farmed cows. These cows are crammed into stalls in massive warehouses and fed pesticide saturated grain. The cow's natural diet is grass--not grain. They are also routinely given recombinant bovine growth hormone in order to increase milk production by 10 to 15 percent.

    Bovine growth hormone is a genetically modified hormone. It has been implicated in causing udder infections, reproductive and digestive problems, sores and lacerations, and other medical issues in cows. Bovine growth hormone (BGH) has been linked to cancer, diabetes, and high blood pressure in human beings.

    Living conditions for factory-farmed cows are despicable. They are confined and stand in one place without the ability to move or turn around. Factory-farmed cows receive no sunlight. They frequently get sick from their living conditions and diet. To combat this sickness, they are given antibiotics.

    I provide these details so that you know that commercial milk originates from sick cows. Milk is then pasteurized and homogenized. Pasteurization involves heating the milk anywhere from 145 to 161.6 degrees fahrenheit. The purpose is to destroy harmful bacteria.

    Not only does pasteurization destroy the bad bacteria, it also destroys the good bacteria. This process also destroys vitamins A, D, B-6, and B-12. Pasteurization ruins the milk's protein structure and natural enzymes. One of the enzymes destroyed is the digestive enzyme lactase.

    This is the reason that many people cannot drink milk. They are lactose intolerant. Without lactase to help break down the milk sugar lactose, the human body cannot assimilate the milk sugar. Pasterization leaves milk already contaminated with pus from sick cows virtually dead--lifeless.

    Pasteurized milk can cause digestive porblems such as celiac disease, Chron's disease and IBS (irritable bowel syndrome.) Pasteurization destroys the enzyme phosphotase making it difficult for the body to absorb calcium. This enzyme is instrumental in calcium uptake.

    Milk is also homogenized. Homogenization reduces the size of fat particles by one-fourth. This process also prevents the cream from separating. Due to homogenization, the enzyme xanthine oxidase moves intact into the milk drinker's bloodstream, and attacks tissue in artery walls and heart muscle. Lesions result which the body attempts to heal with cholesterol. This leads to scar tissue, calcified plaques, and the build-up of cholesterol and other fatty deposits.

    Organic milk can be problematic too. Although cows cannot be fed grain which has been treated with pesticides, they can be fed grain. Cows though have to be antibiotic and hormone-free. The problem comes from the fact that even though organic, the milk is ultra pasteurized.

    Ultrapasteurized milk is given more intense heat than pasteurized milk. The results are the same though. Protein structure is severely damaged and vitamins and enzymes are destroyed.

    After pasteurization and homogenization, milk, including organic, is no longer nutritious. Milk is also linked to an increased risk to developing prostate cancer.

    Many health-conscious consumers are turning to raw milk. This milk is not pasteurized or homogenized. Neither does it come from factory-farmed cows. Is raw milk safe? When sanitary practices are observed, raw milk is safe. Despite what the milk industry says, pasteurization and homogenization is not needed.

    Pasteurization is only required when cows are factory-farmed. By its very nature, factory-farming breeds disease and sickness. Milk may interfere with the body's ability to absorb antioxidants

    Nutrition and Vitamin B-12

    Vitamin B-12 is essential for optimum liver function; it is also necessary for brain and nervous system operation. This is one of the vitamins in which many people are deficient. This is especially true in older adults and vegetarians.

    Age plays a large part in vitamin B-12 deficiency. 30 to 40 percent of adults over 50 years old suffer from atrophic gastritis which injures the stomach lining. The damage makes it very difficult for the stomach to produce the acid required to absorb B-12.

    Signs of B-12 deficiency can be tingling, numbness or pain in hands or feet, dizziness, balance problems, depression, impaired memory, confusion and decreased cognition. This can be a contributing factor of dementia. Low levels may even raise the risk for heart disease and osteoporosis.

    When impairment of the nervous system results from vitamin B12 deficiency, weakness, dizziness, and tremor are a few of the symptoms. These can mimic the effects of Parkinson's disease, multiple sclerosis, vertigo or neuropathy (nerve damage that causes pain or numbness.)

    Low B-12 levels or deficiency can often lead to irritability, apathy, confusion, forgetfulness, serious depression, dementia, paranoia and/or hallucinations. It can also lead to symptoms which can be mistaken for Alzheimer's disease. Also:

  • a John Hopkins study of 390 women discovered that those the lowest levels of B-12 were 2 to 4 times more likely to develop breast cancer than those with higher levels
  • another study revealed that 30 older adults who had very low levels of B-12 produced fewer antibodies when vaccinated against pneumonia
  • a B-12 deficiency is connected to osteoporosis (B-12 is necessary to the formation of osteoblasts, bone-forming cells.)

    Forms of B-12 equally effective are hydroxycobalamine and methylcobalamine (avoid cyancobalamine.)

    Vitamin B-12 needs the other B vitamins to work properly. A multiple B supplement should be taken twice a day as they do not last 24 hours in the body. Care should be taken. Unfortunately the health benefits of vitamin B12 can be nullified if it is taken with another vitamin. Vitamin B12 should be taken alone. After taking B12, wait a minimum of one hour before taking any other vitamins.

    Vitamin B-12 can be found only in foods that come from animals. Fish, especially salmon and trout, red meat, liver, poultry, and dairy products are excellent sources. Vegans (eat no fish or meat) need to supplement. Alzheimer's symptoms could be caused by a vitamin B12 deficiency.

    Nutrition and Lettuce

    Lettuce is the second most popular vegetable eaten in America right after potatoes. American's eat about 30 pounds of it a year. The most popular type of lettuce is iceberg. Twenty-five percent of all iceberg lettuce is made into fresh cut salads. The second most popular lettuce is romaine.

    Although iceberg lettuce is the more popular lettuce, romaine is the most nutritious. Here is a comparison of their nutrient breakdown (serving size is 1 cup):

    iceberg lettuce

  • calories: 8
  • protein: 1/2 g
  • fiber: 0.7 g
  • calcium: 10 mg
  • potassium: 78 mg
  • vitamin C: 1.5 mg
  • <
  • folate: 16 mcg
  • vitamin K: 13.3 mcg
  • beta carotene: 164 mcg
  • lutein & zeaxanthin: 152 mcg
  • romaine lettuce

  • calories: 8
  • protein: 0.58 g
  • fiber: 1 g
  • calcium: 16 mg
  • potassium: 116 mg
  • vitamin C: 11.3 mg
  • <
  • folate: 64 mcg
  • vitamin K: 48.2 mcg
  • beta carotene: 1,637 mcg
  • lutein & zeaxanthin: 1,087 mcg
  • Apples & nutrition

    Apples can be called a superfood. They are packed with free radical destroying antioxidants. One of these antioxidants is quercetin a flavonoid. It protects artery walls from damage and keeps blood flowing smoothly.

    There are eight varieties of apples: Granny Smith, McIntosh, Braeburn, Empire, Jonagold, Jersey Mac, Golden Delicious, and Red Delicious.

    The apple is one of the most-researched of all fruits. Large scale human studies have shown that the nutrients in apples fight life-threatening diseases. The Iowa Womens Health Study named apples as one of only three foods that are most effective at reducing the risk of death from heart disease among postmenopausal women. The other two are pears and red wine.

    Other large studies have discovered that the apple reduces the risk of lung cancer and type 2 diabetes. They have also been found to assist women in losing weight.

    Apples are a great source of antioxidant flavonoids. According to a review published in Nutrition Journal, an apple a day provides the same antioxidant boost as 1,500 mg of vitamin C. They contain a large amount of soluble (dissolves in water) fiber.

    But, according to a study performed in 2005, the Red Delicious apple has more antioxidants in its peel than any other variety.

    People who eat apples are less likely to have strokes than people who don't. In parts of the world where fruits and vegetables make up a large part of the diet, very few people get arthritis. Nutrition experts link this to the mineral boron which is found in apples.

    A 5-year study of more than 2,500 men from Wales found that those who ate 5 or more apples a week were able to fill their lungs with more air than those who didn't eat apples.

    Nutrition and green tea

    The health benefits of green tea are widely known. It contains a catechin known as EGCG (epigallocatechin galiate.) Catechins belong to the polyphenol family and are widely heralded for their disease prevention and anti-aging properties.

    Catechins have been recognized for thousands of years to (a) neutralize the effects of harmful fats and oils (b) stop bacteria and viruses such as HIV, hepatitis, and herpes, and (c) improve digestion. Catechins protect against brain and liver oxidation and promote healthy gums too.

    EGCG is an antioxidant which is 25 to 100 times more powerful than vitamins C and E. It fights against Alzheimer's and autoimmune diseases, AIDS, and cancer. EGCG is found in large quantities in green tea.

    A study on 'moderately' diabetic and severely diabetic mice was performed using EGCG and the drug Avandia. The moderately diabetic mice did just as well on green tea with EGCG as mice who were given Avandia.

    Severely diabetic mice did not do as well on EGCG. Researchers said the EGCG, though less potent than Avandia, �exerted changes that were similarly beneficial.�

    When the research team examined the mice at the end of the study, they found that EGCG saved the insulin-producing tissue, and limited the damage that could make diabetes worst.

    Nutrition and Krill Oil

    Krill are small shrimp belonging to the crustacean family. Whales and other large marine creatures feed on them. Krill contains a natural blend of phospholipids, antioxidants, and omega-3 fatty acids.

    Krill live in cold water. They can be found in the Antarctic and North Pacific oceans. The largest biomass on earth, these oceans contain about 500 million tons of krill.

    The phospholipids deliver omega-3 fatty acids directly to the body's cells. Krill oil deliver the following benefits:

  • promotes a healthy heart
  • helps concentration, memory and learning
  • promotes blood sugar health
  • promotes healthy joints
  • fights aging
  • promotes a healthy brain and nervous system
  • protects cell membranes
  • promotes cholesterol and other blood lipid health
  • promotes healthy liver function
  • relieves PMS symptoms
  • strengthens immune system
  • helps mood support
  • skin health
  • The best krill oil is Antarctic Pure Krill Oil with genuine neptune krill. Unlike fish oil, there is no fishy taste. You also don't have to worry about rancidity because krill oil is loaded with the antioxidant astaxanthin.

    Nutrition and Folic Acid

    A deficiency of folic acid will raise your risk of cancer, heart and blood vessel disease, depression, dementia, and having children with birth defects. Many people have a folate deficiency.

    Folate is sensitive, and breaks down fast. After picking anything containing folate, storage between 24 and 48 hours reduces its strength by more than 50 percent. Heat and cold can destroy even more of the folate (up to 90% in some cases.)

    Folate can be found in just about anything green. Beans, nuts, wheat germ, liver, oysters, salmon, and brewer's yeast are also good sources. You can maximize folate content by eating sources raw.

    Nutrition and Cranberry Juice

    Almost all strains of the common cold are caused by viruses (viral.) Researchers from St. Francis College, Mount Sinai School of Medicine teamed up with researchers from New York University to study the effects of cranberry juice on viral strains.

    Cranberry juice is chock full of vitamin C, and has commonly been used to fight urinary infections. Nutrients in cranberry juice stops bacteria from sticking to the inner walls of the bladder.

    Their research has discovered that cranberry juice successfully destroyed 3 different strains of viruses. The cranberry juice used was the ordinary variety that you can find in any grocery store. They have found that dilutions as low as 20 percent were effective.

    It should be pointed out however that the viral strains used in the research were not related to the cold virus. Further research is needed to find out if cranberry juice is as effective against the common cold.

    Researchers from the Worchester Polytechnic Institute reported that cranberry juice can protect you from staph infections; this includes the drug-resistant superbug MRSA and toxic hock syndrome. This result was found by drinking the juice daily.

    Nutrition and Reveratrol

    Resveratrol, also known as red wine extract, is a nutrition antioxidant found primarily in the skins of red grapes used for wine. It became the focus of study when it was realized that the French people have lower rates of heart disease than other nations.

    What made this the more astounding is the French's high consumption of fatty foods. This phenomenae became known as the French paradox. It was then suspected that their high consumption of red wine had something to do with their low heart disease rates.

    Research shows that resveratrol is 20 times as powerful as vitamin C and 50 times as powerful as vitamin E. Laboratory tests on mice has found that it: (1) preserves strong arteries (2) promotes normal cholesterol levels (3) gets rid of extra fats in the digestive tract (4) revitalizes circulation (5) maintains a safe homocysteine range (6) improves blood flow and (7) keeps a healthy blood pressure.

    Resveratrol was discovered in the late 1980s by Leroy Creasy of Cornell University. After exhaustive experiemnts, he also found out that red grapes grown in the Bordeaux region of France contain the most potent resveratrol.

    Resveratrol contains the bioflavonoid oligomeric proanthocyanadine (OPC.) OPC can also be found in most berries, turmeric, and apples. OPCs protect the body against the aging effects of free radicals.

    Red grapes contain the highest amounts of OPCS. They have 10 times the amount of flavonoids than white grapes.

    Nutrition and Chia Seeds

    Chia seeds come from the chia plant, also known as salvia hispanica. Chia seeds have the highest omega-3 content of any plant (almost 5 grams in 1 ounce.) One ounce of dried chia plants have 11 grams fiber, 4 gram protein and 179 milligram calcium. The plant also has more antioxidant levels than flaxseed.

    Unlike flaxseed, chia seeds do not have to be ground in order to be eaten. It has a slightly 'nutty' taste.

    Salvia Hispanica L (BenVia Gold)

    There are more than 60 kinds of Salvia hispanica; most are grouped under the more common name of "chia." Most of the research however has been performed on one type, Salvia hispanica L, or BenVia Gold.

    Salvia hispanica L was used extensively by the ancient Aztec Indians. Aztec warriors used it to maintain their energy levels during long trips. Their doctors used it to relieve their patients' joint pain and improve skin condition.

    BenVia Gold is a nutrient-dense grain which leaves flaxseed in the dust. It has been dubbed a superfood.

    The nutrition content of BenVia Gold:

    • has 3 times the antioxidant content of blueberries
    • has 8 times more omega-3 (in the form of ALA)than Atlantic salmon
    • has 13 times the magnesium than broccoli
    • has 5 times the calcium of whole milk
    • absorbs 12 times its weight in water
    • has more protein than soy

    This amazing grain is also a rich source of soluble and insoluble fiber. It contains 35 percent more than bran and flaxseeds. BenVia Gold is packed with over 30 nutrients in their whole food form.

    It thrives in the sunny climate of Bolivia which has the ideal soil for its growth.

    BenVia Gold can be purchased at Northstar
    Sources: Salvia hispanica website; Did Our Creator Make the Perfect Food?

    Nutrition and Quercetin

    Quercetin (pronounced "kwer-suh-ten") is a phytochemical found in onions, broccoli, kale, blueberries, cranberries, nutrition filled red apples, and red grapes. Red apples are one of the best sources of quercetin.

    Researchers at Cornell University have found that quercetin is more potent than even vitamin C in protecting against Alzheimer's disease. "Red apples have some of the highest levels of quercetin...and may be among the best food choices for fighting Alzheimer's...", said study author C.Y. Lee.

    An animal study condicted at Cornell University proved quercetin to be more powerful than vitamin C in neutralizing the damage done by free radicals exhibited in people diagnosed with Alzheimer's disease.

    Nutrition and Vitamin E

    Vitamin E is fat-soluble and an antioxidant. Vitamin E is found in its natural form existing in eight different sub-types. There are four sub-types of tocopherols and four sub-types of tocotrienols. The sub-types of tocopherols and tocotrienols are named alpha, beta, gamma, and delta (after the first four letters of the Greek alphabet.)

    Recent studies have discovered that gamma-tocopherol is the only form of vitamin E that possesses anti-inflammatory properties. (Most studies to date have found that cancer and neurodegenerative diseases such as Alzheimer's, Parkinson's, etc. are inflammatory.) Vitamin E formulations containing high amounts of gamma-tocopherol retard cancer development and protect the brain and other organs.

    Nutrition and Vitamin C

    Vitamin C, also known as ascorbic acid, is water-soluble and found in all plants and animal meat. Fruits and vegetables contain the highest levels of this vitamin.

    Several studies have shown that when vitamin C is combined with other antioxidant vitamins, the growths of many types of cancer are suppressed. Many cancers are also prevented from developing. Buffered vitamin C lowers the risk of developing Alzheimer's disease and it prevents kidney stones from forming.

    Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque buildup on blood vessel walls.

    The body needs enough vitamin C in order for it to burn fat. Research shows that vitamin C is necessary to make carnitine, a nutrient that changes fat into fuel for the body to burn.

    Researchers at the National Institute of Health (NIH) tested vitamin C on cancer back in 1985. The orally given vitamin C had no effect on the cancer.

    These researchers recently injected huge amounts of vitamin C into laboratory mice who had aggressive forms of ovarian, pancreatic, and brain cancers. The injected vitamin C was found to reduce tumor growth and weight by as much as 53 percent.

    Although researchers have not used human subjects yet, they believe that it will be just as effective. Unlike chemotherapy and radiation treatments, the vitamin C does not harm nearby healthy cells.

    Nutrition and Zinc

    Research has shown that cadmium, a heavy metal, can cause prostrate cancer. Cadmium is caused by smoking and from the effects of second-hand smoke. It is also found in the environment.

    Zinc induces production of a protein that binds cadmium to assist in removing it from the body. Zinc also stops abnormal clotting which contributes to cardiovascular disease, helps to promote healthy vision, and is one of the key elements necessary for DNA production and repair.

    Dietary sources of zinc include cabbage, red meat, poultry, beans, nuts, whole grains, and dairy products. More...

    Nutrition and Cod Liver Oil

    Though many people can't stomach it, cod liver oil is a medical and nutritional powerhouse. It is a concentrated source of omega-3 fatty acids EPA and DHA and vitamin D. It has been documented as a remedy for joint pain, rheumatism, and gout for 20 years.

    Studies have shown that cod liver oil is very effective against arthritis too. "Scientists at Cardiff University (Wales, UK) have confirmed what thousands of people with arthritis have believed for years. Cod liver oil is effective in treating joint pain and can slow, even reverse the destruction of joint cartilage."

    "Our most recent work shows that by exposing human osteoarthritic cartilage to cod liver oil in the laboratory for just 24 hours we can turn off, or reverse, the action of the derogative enzymes and inflammatory factors affecting the tissue."

    Laboratory research has shown that not only can cod liver oil treat arthritis, but actually reverse the damage that has been done. A new study shows that vitamin D in cod liver oil will not allow your immune system to attack your joints. Study participants who got the most vitamin D from the oil had the lowest risk of arthritis.

    And as a bonus, cod liver oil will also normalize your cholesterol, lower your blood pressure, and keep your arteries open.

    Nutrition and Juicing

    The reason that 10 servings of fruits and vegetables, 12 servings for those of us over 55, is recommended is because so little nutritional value is absorbed. Even eating vegetables raw results in only about 30 percent being digested.

    But many studies have revealed that a diet high in fruits and vegetables have unparalleled cancer-fighting power. The best way to unlock the cancer-fighting nutrients from fruits and vegetables is by juicing them. Juicing or blenderizing fruits and vegetables will allow over 90 percent of the nutrients to be released for absorption.

    Many of the cells of fruits and vegetables are encased in cellulose. The human digestive tract doesn't have an enzyme that can digest cellulose. Chewing fruits and vegetables can break the tough cellulose, but studies indicate that most people don't chew until the food is a fine mush for this to happen.

    Not only does juicing address the cellulose issue, but also getting the necessary nutrients through a much smaller volume. Because of the concentration of fiber, people unaccustomed to it develop diarrhea.

    The answer to diarrhea is going slow and easy. Allow your system to become accustomed to the high fiber content.

    Juicing According to Metabolic Type

    If you are a carb type, juicing is HIGHLY urged; the priority is not as high for a mixed type although it is recommended. Care should be taken if you are a protein type.

    The only vegetables that a protein type should eat with any regularity are celery, spinach, asparagus, string beans and cauliflower (including the base.) It is important to blend a source of raw fat into the juice in order to satisfy your need for high quantities of fat. The following are suggested:

    • Raw cream
    • Raw butter
    • Raw eggs
    • Avacado
    • Coconut butter (organic)
    • Freshly ground flax seed

    Nutrition and Resistant Starch

    Resistant starch is more like a fiber than starch. That's because it travels through the small intestine without being digested. It reaches the large intestine and begins fermenting.

    The fermentation produces a fat known as short-chain fatty acids (SCFAs.) "This can prevent the liver from using carbs as fuel and, instead, burn stored body fat and recently consumed fat" (Janine Higgins, PhD, nutrition research director for the University of Colorado.)

    One study found that by replacing 5% of carbohydrates with resistant starch increased after meal fat-burning by 20 to 30%

    Other benefits of resistant starch include:

  • a type of SCFA called butyrate protects colon cells from genetic damage which can lead to cancer
  • causes additional mineral absorption, especially calcium and magnesium
  • improves insulin resistance
  • associated with lower cholesterol and triglyceride levels
  • encourages good bacteria and suppresses bad bacteria
  • promotes bowel regularity
  • Beans are the best source of resistant starch (black, navy, kidney, etc.) Whole grains such as bulgar wheat and long grain brown rice, corn, slightly green bananas, and white and sweet potatoes are good sources too.

    The starch in the above foods becomes resistant during cooling. They should be eaten at room temperature or cold (as in straight out of the refrigerator.)

    Nutrition and Flaxseed

    Studies have shown that flax oil and seeds lower blood cholesterol and triglycerides, and helps to reduce damage to cell membranes. Flax fights inflammation and is instrumental in preventing chronic diseases which are caused by it.

    Studies have shown that women with a high intake of flax oil and flax lignans are at much lower risk of developing breast cancer. Research is now documenting the benefits of flax oil, lignans, and flax meal in preventing and treating cancer in the gastrointestinal tract and colon, and breast cancer metastasis.

    Flaxseed oil and flaxseed meal are excellent sources of omega-3 fatty acids. The Journal of Nutrition and Cancer reports that fatty acid composition of dietary fat has an important part in colon tumor development in animal models.

    Fats with omega-3 such as flaxseed oil and flaxseed meal, and those with omega-6, reduced chemically induced colon tumor development in rats. Rats who were given flax oil and meal had a reduced incidence of colon cancer precursors by 84 percent and 87.5 percent respectively. Glutathione-s-transference (GST) activity rates were much higher in rats fed flaxseed oil and meal compared to those fed soybean oil.

    (Enzymes in GST have a significant role in detoxifying carcinogens, therapeutic drugs, and products of oxidative stress.)

    The studies show both flax oil and flax meal to be highly effective against cancers of the gastrointestinal tract and colon. Flax oil was clearly the most effective at preventing lymph node metastasis, while the impact on total body metastasis was greatest when SDG, the active compound from lignans, was included with flax oil.

    It is the omega-3 fatty acids in flax that are the active agents producing these results. Omega-3 fatty acids are electron rich, and are able to enter the cells to provide them with the electrical energy needed for the healthy completion of cellular processes.

    Our bodies produce over 500 million new cells daily. When these cells divide, the old cell and the new cell must contain enough electron rich fatty acids to divide off completely from each other. When this process is not completed due to a lack of electron rich highly unsaturated fat, the course of growth and division is altered and the maturing and shedding process is never fully completed. This may lead to the formation of tumors.

    Unless you frequently eat omega-3 rich foods such as salmon or walnuts, supplementing your diet with lignan rich flax oil may be one of the best choices for your health that you ever make.

    Nutrition and Sulforaphane

    The phytonutrient sulforaphane in broccoli has been found to stimulate the production of enzymes that protect blood vessels and also reduce the number of molecules that lead to cell damage. These molecules are known as reactive oxygen species (ROS). The reduction in molecules is about 73 percent.

    Diabetes damages blood vessels, including the ones leading to the brain and heart. This damage encourages the buildup of deadly plaques (known as atherosclerois.) Diabetics are up to five times at risk of developing cardiovascular diseases such as heart attacks and strokes.

    Sulforaphane restores the immune system as your body ages. It also increases your liver's ability to detoxify carcinogenic compounds and free radicals.

    However, broccoli isn't the only vegetable containing sulforaphane. Other cruciferous vegetables such as cauliflower and Brussels sprouts have it too.

    Nutrition and Butter

    Butter has been demonized for decades for causing heart disease and high choloeterol. However, studies show that since the butter scare, heart disease has escalated as butter consumption has decreased.

    Butter is Butter is a much better source of vitamin A than carrots. The body has to convert the beta-carotene in carrots into vitamin A. With some people, this is problematic. Nutrients from butter, including vitamin A, are directly absorbed by the body.

    In addition to vitamin A, butter is a good source of vitamin E and selenium. Vitamins A and E and selenium help protect the heart from damage by free-radicals.

    It's unfortunate that saturated fat has been given a bad reputation. Some saturated fat is necessary for the body. The fat in butter is composed mainly of short and medium chain triglycerides. Rather than being stored as fat, these fats are burned for energy.

    Nutrition and Wheat Germ

    Wheat germ is among the most nutritionally dense foods around. It has 23 nutrients and contains more nutrients per ounce than any vegetable or other grain.

    The germ in 'wheat germ' refers to 'germination' and not to bad bacteria. The germ is the reproductive portion that germinates and makes the wheat grass. A tiny fraction of the kernel, the germ makes up only 2 and a half percent of it.

    Wheat germ is high in protein (28 percent). As a matter of fact, it contains more protein than most meats. Wheat germ has more potassium and iron than any other food. Riboflavin, calcium, zinc, magnesium and vitamins A, B1 and B3 are also in great abundance.

    Vitamin E is in wheat germ too. This vitamin is a fat-soluble antioxidant.

    Nutrition and Alpha Lipoic Acid

    Alpha lipoic acid or ALA is a fatty acid which every cell in the body has. The body needs ALA to make energy to power its functions. Alpha lipoic acid converts the body's blood sugar (glucose) into energy. In addition, ALA is a heavy metal chelator, it increases insulin sensitivity (good for diabetics), and effectively reduces inflammation.

    Alpha lipoic acid is an antioxidant too. However, whereas vitamin C which is water soluble and vitamin E which is fat soluble, are antioxidants too, ALA is both water and fat soluble.

    Glutathione, another antioxidant, assists in removing toxic substances from the body. Alpha lipoic acid increases the production of glutathione.

    Although ALA is formed in he body, a small amount can be found in spinach, broccoli, peas, Brewer's yeast, brussel sprouts, rice bran, and organ meats. It can also be purchased in supplemental form. These supplements should be taken on an empty stomach for optimum absorption.

    Ghrelin & nutrition

    Ghrelin is a hormone which is found in large concentrations in the body prior to eating. It has been nicknamed the hunger hormone because it stimulates hunger and increases the intake of food in both humans and animals.

    New studies suggest that the fatty acids required to activate ghrelin are found in dietary fats. Researchers therefore think that the ghrelin system may in actuality be a lipid (fat) sensor located in the stomach that signals the brain that calories are available.

    It was previously believed that ghrelin was activated by fats made in the body.

    According to Ann E. Rogers, PhD, RN, associate professor at the University of Pennsylvania School of Nursing, one night of sleep deprivation is enough to increase ghrelin levels, and simultaneously decrease leptin levels. Leptin suppresses hunger. Your body thinks that you are starving and immediately begins craving high-fat and high-calorie foods.

    Nutrition and Wheatgrass

    Dr. Earp-Thomas once said, "15 pounds of wheatgrass is the equivalent of 350 pounds of carrots, lettuce, celery and so forth." Wheatgrass is a very nutrient dense food high in chlorophyll. As a matter of fact, it is almost entirely chlorophyll--70 percent.

    Wheatgrass is similar in molecular structure to hemoglobin, the molecule that carries the oxygen in the blood. Chlorophyll increases hemoglobin production allowing the body to transport more oxygen. It also helps protect against cancer.

    "In a study reported in the Journal Mutation Research comparing the anticancer effect of chlorophyll to beta-carotene, and vitamins A, C and E, chlorophyll was proven to be a more effective antimutagen than any of them."

    Chlorophyll also has anti-bacterial properties and can help decrease the growth and development of unhealthy bacteria in the body. An article published in The Journal of Alternative and Complementary Medicine says that supplementing with wheatgrass "holds great promise in overcoming the ill effects of oxygen toxicity..."

    Nutrition and Creatine

    Popular among athletes, creatine is a naturally occurring amino acid found in the body. Its chemical name is methyl guanidine-acetic acid.

    Approximately 95 percent of creatine is stored in our skeletal-muscle system. The remaining 5 percent is located in the brain, heart, and testes. If enough creatine is not consumed in the diet, it can be synthesized from the amino acids arginine, glycine and methionine. This process takes place in the liver, kidneys, and pancreas.

    As far as diet is concerned, creatine is found in meats, fish, egg whites, dairy products, nuts and seeds. (Red meat contains the highest concentration of creatine.) Although the human body is able to store large amounts of creatine (the average adult stores about 120 grams), it is almost impossible to get adequate amounts from our diet alone. Modern processing drastically reduces the amount of creatine found in red meat. Greater amounts can be found in the nutrition of grass-fed beef.

    To get enough creatine to build muscle or to stem natural muscle atrophy as one ages, supplementation is necessary. In order to get the amount of creatine in a typical 5 gram serving of creatine powder, you would have to eat 2.4 pounds of raw, uncooked beef!

    Creatine aids the body in the production of energy. When ATP (adenosine triphosphate) loses one of its phosphate molecules and becomes ADP (adenosine diphosphate), it must be converted back to ATP in order for the molecule to be able to produce energy again. The creatine in our body is mostly stored as creatine phosphate (known as phosphocreatine), and it will donate its phosphate to the ADP which renews the ATP molecule and it can now produce energy.

    Studies indicate that the nutrition in creatine can stimulate muscle growth. The additional energy production also allows muscle synthesis. Also, the creatine phosphate that is stored in the muscle allows it to hold more water. Muscle cells become volumized or super-hydrated. The more volumized a muscle is, the more it will promote the synthesis of protein as well as deter the breakdown of protein. Volumizing the muscle will also create an environment where an increased level of Glycogen synthesis will take place. Increased protein synthesis along with training will lead to muscle growth. There is also scientific evidence that shows supplementation with creatine causes muscle tears to repair themselves quicker.

    There have been studies performed that suggest creatine has the ability to raise Growth Hormone levels in your system. In these studies, subjects would consume 20 grams per day of creatine and their blood GH levels showed a statistically significant increase of GH for two to six hours following the ingestion of the creatine. It is important to note that these subjects did not exercise or consume any other type of supplement that could influence a natural elevation in growth hormone levels. The scientists concluded that the increase in blood levels of GH was solely due to the consumption of creatine. GH is the hormone that controls the regulation of body fat, maintains the body�s immune system, allows you to build muscle mass, heals wounds, maintains bone mass as well as hundreds of other vital functions. Besides the benefit of increased recuperation and additional energy supplies, creatine�s ability to promote the production of GH is a major step towards maintaining or enhancing health.

    Science has proven that as we age the amount of Growth Hormone that our body produces declines. This is the reason that we have more physical related problems as we age such as; loss of muscle mass, our bones become frail, our skin is less elastic, we get sick more often, and we do not have the energy we once had at a younger age. Through its ability to enhance GH levels, creatine can offer aging health enthusiasts an opportunity to maintain their health as well as their youthful vitality and general well-being. For those elderly individuals feeling the effects of muscle loss as they age, creatine provides a �double-whammy� by volumizing muscle cells as well as increasing growth hormone levels.

    Creatine monohydrate was the first type of creatine on the market, and it has a boatload of studies behind it. Creatine monohydrate is creatine bound with water.

    The most effective method to take creatine to enhance its nutrition value is with juice (preferably grape or apple.) The reasoning behind this is that when the body senses carbohydrates, the pancreas releases insulin to shuttle the carbs as glucose (blood sugar) into its cells. The glucose is stored as glycogen in the muscles. When the carbs are taken into the cells, the creatine goes right along with it.

    Nutrition and Whey Protein

    A new study proves that supplementation with whey protein improves the function of blood vessels in healthy people. Whey is a by-product of milk and cheese.

    After two weeks on whey supplementation, study participants showed a 1.5 percent improvement in blood flow.

    Whey protein has the following nutrition benefits:

  • Helps your pancreas-produced insulin work more effectively, which helps maintain your blood sugar level after a meal
  • Promotes healthy insulin secretion
  • Helps to promote your optimal intake of proteins, fats, carbohydrates, vitamins, and minerals needed for your overall wellness
  • Supports your immune system, as it contains immunoglobulins
  • Helps you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine
  • Maintains blood pressure levels that are already within the normal range
  • According to research, whey protein helps the insulin made by the pancreas to work more effectively. This means lowering blood sugar levels after eating a meal.

    Whey has the highest protein rating of all proteins. When purchasing whey protein powder, avoid all isolated forms. Your body doesn't have the ability to assimilate it.

    Commercial whey proteins typically come in two forms - isolate and concentrate. Whey protein isolates are processed to remove the fat and lactose. Minerals which makes the protein more alkaline are also removed.

    Whey protein concentrates on the other hand are complete with minerals, IgG immunoglobulins, and phospholipids like phosphatidylserine. Phosphatidylserine is important for peak brain cell functioning. It helps to:

    • strengthen memory
    • increase awareness
    • boost learning
    • relieve depression
    • lessen stress

    Source: phosphatidylserine website

    Nutrition and Manuka Honey

    Prior to the mass production and use of penicillin in the mid 1940s, honey was widely used as an antiseptic in the home. Honey naturally contains a small amount of hydrogen peroxide, an antiseptic.

    Unlike other types of honey, manuka honey has another antiseptic property known as UMF (unique manuka factor.) UMFs which are at least 10 are certified for use as medicinal. It can be effectively used topically as well as internally.

    Manuka honey is made by bees that gather nectar from the manuka bush, also known as tea tree. This bush is native to New Zealand.

    Studies show that manuka honey can successfully treat burns and wounds as well as various skin infections.

    The benefts of honey website gives an excellent account of the nutrition of manuka honey.

    Because manuka honey is becoming more widely known and popular, unscrupulous opportunists are jumping on the bandwagon. There are a lot of deceptive websites and advertisements out there.

    I recommend that you read this excellent expose. It is written by Manuka Honey USA, the first and only authentic manuka honey company in the United States. Read this page thoroughly before ordering any manuka honey nutrition product.

    Nutrition and Building Muscle

    When it comes to building muscles, the average person immediately thinks of lifting weights. While it is true that weight lifting is a necessary first step, it must be accompanied by something else in order for it to be effective.

    That something else is nutrition.

    musclesAs a matter of fact, research points to exercise (in this case lifitng weights) contributing 20 percent towards increasing lean body mass (muscle) while nutrition accounts for a whopping 80 percent!

    Since I am a hardgainer, it took a lot of effort in the gym to stimulate muscle growth, and a lot of protein. The result is the bicep you see pictured.

    Many amateur and professional bodybuilders have taken anabolic steroids in order to build huge muscles. Athletes in other sports such as football have also take steroids in order to build size.

    This synthetic way to build muscle is not without its side effects; they include liver damage, unsightly feminine breasts in men, enlarged clitoris in women, etc.

    Steroids are banned in all sports - amateur and professional. I have never taken steroids, never considered taking them, and will never take them.

    That being said - natural is the only way to go. I suggest taking the following food nutrients to build lean body mass.

    Studies have shown that there are four nutrients crucial for building lean body mass: (1) conjugated linoleic acid (CLA) (2) leucine (3) omega-3 fatty acids, and creatine

    Studies were undertaken on seniors to see the effects of omega-3 fatty acids on building muscle. This group was chosen because once you reach 40 and are basically sedentary, muscle is lost (sarcopenia).

    If you are like the average American, you are woefully lacking in dietary omega- 3. I therefore recommend that you include it in your diet whether you are a senior citizen or not and whether you are looking to build muscle or not.

    Salmon and sardines are high in omega-3s. But a better bet is krill oil. Krill are small shrimp upon which whales and other marine life feed.

    Studies have shown that CLA is very effective in not only synthesizing protein (building muscle), but reducing bodyfat too. The optimum daily amount is at least 3.4 grams (make certain it is Tonalin).

    Leucine is a branched chain amino acid. The greatest source of leucine is whey protein.

    You would have to eat 1.5 pounds of chicken or 16 eggs or one-half pound of cheddar cheese to get the equivalent of what you get in 3 ounces of whey protein.

    Leucine has been shown to improve muscle synthesis and minimize muscle breakdown. Studies show that a daily consumption of 8 to 11 grams will provide the necessary amount.

    There are a lot of whey protein products on the market and you want to be careful in which you choose. Make certain that it is concentrated and not isolate. You also want a product that has been sourced from organically raised, pasture-fed cows.

    The last nutrient that is a proven muscle builder is creatine monohydrate. There has been a boatload of studies to prove its anabolic (muscle building) quality.

    I recommend that you simply buy creatine monohydrate itself. There are a lot of products that combine it with something else. You do not need all of this.

    Here is an important point. Make certain to drink a lot of water when you are on a high protein diet.

    Building muscle is a process and it requires work. Many beginning bodybuilders work very hard in the gym but tend to neglect, either through ignorance or laziness, their diet.

    What you eat and when you eat are crucial to maximizing your muscle-building journey. Be certain to include the nutrients I have written about in your daily nutrition and you will be as successful as I was in building quality, all-natural muscle.

    Sources: National Institute of Health. Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. NIH
    Nutrition&Metabolism. 2012. Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism. Nutrition&Metabolism
    American Journal of linical Nutrition. July 13, 2010. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. AJCN

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