Diets for medical conditions

Below are some of the main medical conditions in which diet is an important factor.

• Allergies

  — The commonest allergic diseases include Eczema, hay fever, asthma, urticaria (hives or nettlerash). The most commons allergens (substances which cause an allergic reaction) are the house dust mite, pollen, animal fur, moulds, milk, fish, eggs and wheat. Food preservatives (benzoate) and food colour (tartrazine) can also cause allergic reactions.

• Crohn's disease and colitis

  — There is evidence that diet can be an important factor in the onset and treatment of colitis and Crohn's disease (which are diseases of the bowel). However the general advice is to eat a wide range of healthy foods. About 10 per cent of people with colitis find milk makes there condition worse.

• Coeliac condition

  — People who have coeliac condition (pronounced see-lee-ak) cannot eat wheat and the products which are made from it. Coeliacs react to the protein in wheat and are unable to absorb food in their stomach.

• Cystic Fibrosis (CF)

  — In cystic fibrosis a diet high in calories and protein is important. This is because children and young people with CF do not produce enough pancreatic enzymes to digest properly and nutrients are lost from the body. Pancreatic enzyme supplements are often given by the doctor. The amount of extra food needed varies but it should be enough to maintain good nutrition.

• Diabetes

  — People who suffer from diabetes have a high level of glucose in their body. Insulin, a natural hormone in the body, helps the glucose to enter the cells where it is used as a fuel by the body. There are two types of diabetes and in both the body is not able to make enough insulin or to use it properly. The main changes in diet that diabetics need to make are to eat regular meals and to eat equal amounts of starchy food every day; to eat more high fibre foods; cut down on fried and fatty foods like butter, margarine, fatty meats etc, try to get the weight that is right for you and stay there and be careful not to use too much salt.

• Irritable Bowel Syndrome (IBS)

  — This is a common digestive disorder which can cause problems such as cramping, discomfort, a feeling of fullness or being bloated and a change in bowel habit (which can range from constipation to diarrhoea). IBS commonly starts in people aged 15 to 40 and can be triggered by too much or too little dietary fibre, too much fat or a very rich or spicy diet. Alcohol, coffee, tea and smoking can all trigger the symptoms of IBS.

• Migraine

  — This is a severe headache which comes at intervals and has no other symptoms between attacks. A migraine attack can last several hours or much longer according to the person concerned. People with migraine can sometimes recognise 'triggers' which can start an attack. These include emotional and physical stress, bright lights, loud noise menstruation, contraceptive pill and pregnancy. Insufficient food, irregular meals and prolonged lack of food can also have an affect. Some people find certain foods also trigger migraine.

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How to Increase Appetite Naturally: 5 Best Ways

Although overeating is a major problem in this country, undereating is a problem for many individuals who want to gain strength and muscle mass. Often it’s not their intent to eat light, but they simply do not have an appetite. And without enough calories, they will not be able to train as hard as they can and then recover adequately. Here we describe how to increase appetite.

Of course, if you go on the Internet and consult Mr. Google, you can find many funky solutions – such as getting a prescription for the drug Periactin and smoking cannabis, or better yet, getting a prescription for cannabis. While it’s true that smoking cannabis does cause the “munchies", it does so at the cost of cutting down motivation and lowering testosterone for extended periods of time. And yes, the drug Periactin does increase appetite, but it can make you drowsy, therefore reducing your training drive – oh, and there are a few other possible side effects, including fever, seizures and hallucinations.

Are there safer and more effective alternatives to improving your appetite, ones that don’t involve controlled substances? There certainly are. Here I present five for your consideration, along with several links to sites that have additional information on resolving this serious issue.

1. Verify your zinc status.

Zinc deficiency is one of the most common and most serious mineral deficiencies. Whenever I test my clients for the first time, I’ve found that roughly 98 percent are zinc deficient. It’s so common that it’s probably safe for any trainer to assume that all their clients are zinc deficient until they can prove otherwise. And this is not good.
Besides compromising your testosterone levels and increasing aromatization of your testosterone to estrogen, low levels of zinc are associated with poor appetite levels. One reason for this is that you need zinc to make HCl, the primary substance that regulates digestion of proteins. Another reason is that zinc affects how your food tastes, therefore affecting your appetite. A BioSignature practitioner can work with you in using the Zinc Tester to give you an idea of your zinc status.

To verify your zinc status most accurately, ask your physician to measure your red blood cell (RBC) zinc, NOT serum zinc levels. Strength and power athletes train most efficiently at RBC zinc levels of 1,400 to 1,500 ug/dL. By getting the proper amount of zinc, not only will you boost your appetite, your testosterone, immune system and tendon strength will soar. If you score low, take 2 Über Zinc twice a day for 12 weeks, and then remeasure your RBC zinc to adjust your zinc intake properly.

2. Use injectable forms of folic acid and B12.

Those two forms of B vitamins are critical in stimulating the appetite, and the most effective way to achieve optimal levels is through injection. Your physician can prescribe the injectable forms for you; 1 cc of each, twice a week, usually does the trick. Undiagnosed low stomach acid is linked to various neurological disorders such as dementia and Alzheimer’s because those ailments are linked to folic acid and B12 status (i.e. no stomach acid, no folic acid and B12 absorption). Which brings us to tip number three.

3. Restore your HCl levels.

Hydrochloric acid (HCl) is a stomach acid that helps to break down food into useable nutrients and kills pathogenic bacteria that enter the body through food. The increased acid levels in the stomach will improve the absorption of protein, calcium, vitamin B, magnesium, zinc, iron, and other basic nutrients. Having low levels of HCl decreases your appetite for protein.

4. Start the day with lime juice diluted in water.

This is an inexpensive trick that works well. Foods can be classified as being alkalizing or acidifying, as determined by what’s known as a pH scale. The pH scale is measured from 0 to 14, with 0 to 7 considered acidic and 7.1 to 14 considered alkaline. Adding lime juice to water creates a slightly acidic solution that will stimulate your HCl production. The paradoxical part is that the solution helps to alkalize you, which is anabolic in itself, as an alkaline state negates the catabolic effects of cortisol.

5. Salt your food properly.

Functional medicine tests show, over and over, that high-protein consumers are in fact sodium deficient. But it has to be the right kind of sodium. Salt your meat and fish dishes liberally.

In addition, the following can also contribute to a loss of appetite:

Medications

• Some antibiotics affect the taste buds. They can also slow the movement of food through the intestines. This prolongs the feeling of fullness after a meal.
• Chemotherapy drugs may affect the taste of certain foods or cause nausea or a loss of appetite.
• Pain relievers and anti-arthritis medications can irritate the stomach. This can cause nausea and a distaste for food.
• Some heart medications and diuretics can also dampen the desire to eat.
• Never stop taking any medication without first talking to your doctor.

Poor nutrition

• Overall nutrient deficiencies can take a toll on an otherwise healthy appetite.
• Older people in particular may suffer from a low intake of zinc. A zinc deficiency can deaden taste buds.

Illness

• You may feel less like eating if you have certain lung problems, congestive heart failure or cancer. Being in a lot of pain from arthritis can affect your appetite, too.
• Depression and loneliness can rob some people of their desire to eat.

If you apply these tips, your lack of appetite will cease to hamper your gains. In the comments section below you can describe what has worked for you in the past to increase your appetite.

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Not All Antioxidants Are Created Equal

They've been said to stall aging, ward off disease and wage internal war against the harmful free radicals that pummel our bodies every day. But just how well do antioxidants—those all-powerful compounds often found in richly colored fruits and vegetables, such as blueberries, blackberries and red cabbage—actually perform inside the human body?

Nutritionists with the Agricultural Research Service (ARS), the U.S. Department of Agriculture's chief scientific research agency, recently tackled this question. Their findings appear in the current issue of the Journal of the American College of Nutrition.

Led by Ronald Prior, an ARS chemist who works at the Arkansas Children's Nutrition Center in Little Rock, the researchers investigated how the consumption of different fruits affected volunteers' antioxidant status.

They did this by measuring the plasma (blood) antioxidant capacity (AOC) of volunteers who'd just ingested blueberries, cherries, dried plums, dried-plum juice, grapes, kiwis or strawberries.

The series of ARS studies confirmed what many antioxidant experts have long suspected: that the free-radical-busting compounds found in foods are quite complex, with some apparently being easier to absorb and utilize than others.

For instance, the researchers found that despite their high antioxidant content, plums did not raise plasma AOC levels in volunteers. According to Prior, one of the major phytochemicals in plums is chlorogenic acid, a compound not readily absorbed by humans.

As for the wild blueberry, a larger-than-average serving of this much-heralded antioxidant source was needed to boost plasma AOC levels. A noticeable climb in AOC wasn't detected until volunteers consumed at least a half-cup serving of the berries.

The volunteers' consumption of grapes and kiwifruit both led to noticeable spikes in plasma AOC. But it's not clear yet which compounds were responsible for the increased levels.

Alternatively, when volunteers were asked to consume a shake containing protein, carbohydrates and fat, with no antioxidants, their blood antioxidant levels dropped.

While additional research is needed to determine if elevated plasma AOC levels translate to a lower risk for chronic degenerative disease, the current ARS study is an important first step in efforts to establish recommendations for antioxidants in the diet.


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How Much Sugar Must You Eat Too Kill Yourself

The BBC broadcast the following "Discovery" program on the 31 meter shortwave band, October 10th, 1989.

DISCOVERY, EDITION 785

STEPHEN HEDGES: Hello and welcome to Discovery. Today we discuss some ideas about the causes of ageing. I hope you're not enjoying a sticky bun or drinking a cup of sugary hot chocolate as you listen. If it's a between-meals snack, you could be in for a shock. Writing in a recent issue of the New Scientist, researchers based at the University of Oxford and at the Open University, report that taking sugary snacks between meals may damage vital body proteins and cause premature ageing. Their experiments suggest that high levels of sugars in the blood cause proteins to stick together. Normally special enzymes unstick the glycated proteins, but if sugar levels are raised between meals the enzymes can't cope, and the proteins become permanently damaged. Being partial to the occasional Chelsea bun myself, I took the train to Oxford and found Dr Anna Furth in her laboratory at the Open University's research unit. She explained why they think high levels of sugar damage proteins.

DR ANNA FURTH: Well the damage to the protein takes place in 2 stages because the first product that's formed by glucose attacking the protein is called a Schiffs base and that, within a matter of days, will slowly convert to the next product which is called an Amadory product and these 2 modified forms of the protein are known as the early glycation products and there's a lot of discussion as to how debilitating they are. But, as any protein chemist will tell you, you've only got to modify the surface of a protein very slightly and you are likely to alter its reactions with other molecules in the body because protein reactions are in essence controlled by their surface shape. So what it could well add up to is a series of minor disabilities rather than a specific illness. And with short-lived proteins you do get replacement molecules within a matter of weeks so you can get fresh molecules that are not glycated. Albumin, once it's glycated - and 1 in 3 molecules of albumin are glycated, even in normal people - is much less efficient at carrying long chain fatty acids, and this you'd expect to have some effect on fat metabolism, however minor. And there's another protein in the serum, a lipo- protein which is used to carry cholesterol and if you glycate that in a test tube to the same extent as you can find it in the body, then it's not picked up by cells and that is bound to have some effect on the metabolism and the transport of cholesterol.

HEDGES: Now I believe from what you were saying that diabetics have more of these glycated proteins. Is there any indication of the sort of long-term damage that high levels might cause?

FURTH: Most of the interest in long-term damage has been directed at the long-lived proteins which are there long enough for the final stages of glycation to take place and that's collagen and crystallin in the eye lens. It's well known that diabetics are more likely to have cataracts than non-diabetics. Even short-term damage may be caused by glycation of basement membrane components. Now, the basement membrane is a lining underneath capillaries and it's also part of the kidney filtration mechanism and its function seems to be to filter out large molecules from the nutrient fluid that comes out of capillaries and nourishes tissues like the retina and muscles and lots of other tissues. An unfortunate characteristic of diabetic tissue is that the basement membrane does get very thick, and that obviously upsets its filtration properties, and several of the components, notably a specialised collagen which is used to make a filtration network, and fibronectin, both of these proteins are more heavily glycated in diabetics and if you glycate them to the same amount in a test tube, you can impair their filtration mechanisms and they certainly don't form a nice network as they would otherwise do.

HEDGES: Are there any ways of preventing this damage? I'm thinking perhaps of drugs that you might use.

FURTH: The only drug that's been, as it were, designed to prevent glycation has been developed by Professor Cerami's group at the Rockefeller Institute in the States, and this is called amino- guanidin, and it was aimed to block the most reactive glucose modified protein called the Amadory product and it is said that if you feed it to diabetic rats, it does stop their basement membranes from thickening but that takes 5 months of feeding and it stops their aortic collagen from getting cross-linked. It has been tried on humans for 2 weeks with apparently no ill effects but there has been no large-scale clinical trial and at the moment they have taken out a patent to use it for preventing ageing in food proteins and in animals. So that's amino-guanidin. Surprisingly, the most effective drug seems to be aspirin - I say surprisingly because it wasn't intended as an anti-glycation drug, but studies by John Harding in Oxford, and his collaborators, have shown that if you take a group of people who have got cataracts and another group of comparable age, and ask them if they have taken any drug for more than 4 months continuously at any time in their life, you find that if they've taken aspirin or Paracetamol or Neurofen, there's a distinct so-called protective effect against cataracts. In other words, statistically they are less likely to develop cataracts than if they haven't taken these drugs over this period. And there's not been a deliberate clinical trial but it seems that if you take even just 1 aspirin a day for 18 months, you might protect against cataract. But cataract is largely due to glycation of the eye lens protein which is unusual in that it's never replaced, or virtually never - it's a very long-lived protein. And the big question is, of course, whether aspirin will have a similar protective effect against other proteins, particularly, say, the basement membrane proteins.

HEDGES: Is it known how these anti-inflamatory drugs like aspirin and Neurofen might be having this effect?

FURTH: Well it's originally thought with aspirin that it reacted itself with the protein at the same site that would otherwise be attacked by glucose. But then it was realised that some of these other anti-inflamatory drugs don't have quite the same structure as aspirin so they couldn't affect the proteins in the same way. So I think the answer is that no-one is very clear how the drugs work and maybe it is simply an effect through a rather complex series of reactions that actually lower the blood glucose.

HEDGES: Does the body itself have any way of preventing the cross- linking of these glucose modified proteins?

FURTH: Well it used to be thought not, but fairly recently a group in South Carolina, led by John Baines, have found a derivative of proteins called carboxylmethyl lysine which is much more pronounced in diabetics and has come from the breakdown of products that have been modified glucose, but have then oxidised to convert the glucose, add-up to something which is comparatively harmless because it can't cross-link. And the nice thing would be, of course, if you could encourage this oxidation reaction but at the moment naturally it only breaks down about 10% of the glucose modified proteins so on its own it doesn't help you very much.

HEDGES: Are all researchers agreed about the way that sugar damages proteins, or are there some scientists who have rather different ideas?

FURTH: I think most people agree that the route for the damage is that a glucose molecule attaches to a protein and then becomes irreversibly attached through an internal re-arrangement and may then go on to cross-linking. But there is a group at University College in London, led by Simon Wolff, who feel that it is not so much the glucose itself that attacks the protein but the oxidation products of glucose and that this can actually fragment proteins and therefore conditions which enhance oxidation are the ones to be avoided.

HEDGES: Now if Dr Wolff is right, what can you actually do about it? Is there some other way of preventing the damage?

FURTH: Well, there's a lot of interest in taking anti-oxidants like vitamin C and vitamin E, and if he's right that this oxidative fragmentation is the major route by which glucose damages proteins then possibly vitamin C or vitamin E would help but I have to point out that the body's own mechanism for getting rid of glucose- damaged protein seems to be the route discovered by John Baines which is an oxidation in itself. So if you go around taking a lot of vitamin C you would be tending to depress that reaction maybe. It's far more complicated than that. I would also point out that vitamin C in the test tube, if you leave it sitting with a protein, it will cross- link it and form the same sort of undesirable products very nicely.

HEDGES: Finally, what would your advice to people be to avoid this long-term protein damage? Do we have to take drugs or are there other things that we might do?

FURTH: Well there is a much simpler method which is to avoid taking glucose in the first place and obviously one can't be too glib about this because we rely on glucose for food and energy. I think it's important to point out that the body has no means of controlling this particular reaction unlike all the other reactions that go on, and are controlled by enzymes, and the only controls are the concentration of glucose that the protein is exposed to, and the length of time it's exposed. And obviously both those things tend to be greater in diabetics but I think that what people have not emphasised is that as you get older, every time you take a carbohydrate-containing meal, your blood glucose does go up and it's a perfectly normal phenomenon, but the older you get, the higher it goes and the longer it takes to come down. And if you're looking for small cumulative changes in your proteins, which is exactly what we think happens in ageing, this glycation after a meal could contribute and so if you wanted to reduce the likelihood of glycation, you clearly can't stop eating, but I think you can minimise the exposure by perhaps cutting down on snacks that contain carbohydrate.

HEDGES: Dr Anna Furth of the Open University. And the message would clearly seem to be, cut out those sugary between-meals snacks, even when you're list- ening to Discovery in the World Service of the BBC.

STILL LIKE SUGAR? WELL HERE'S A PARAGRAPH OF WHOLESALE NUTRITION'S MAY '84 NEWSLETTER #18:

VITAMIN C AND SUGAR: Ascorbic Acid (AA) and Dehydroascorbic Acid (DHA) are on opposite sides of a chemical equation that expresses an important reaction that's continually going on in our body. Depending on conditions, the reaction can go from left to right or from right to left, that is, AA and DHA are two forms of the same chemical that are constantly being transformed back and forth. Now we all know that AA (vitamin C) is extremely important to our health, but few of us know that DHA can be deadly. DHA, for instance, is thought to be involved in deterioration of the circulatory system, heart attacks, cancer, and birth defects. Also, and what may be most important, DHA has a lympholytic effect which reversibly atrophies the thymus and thus suppresses the immune system. It's known that stress will cause AA to convert into DHA and may be the reason why stress is implicated in all of the above conditions. It's very important, therefore, to maintain a high AA/DHA ratio (of at least 10/1). It's thought that the body may have developed a method of doing this for us by taking a certain amino acid precursor (found in high levels in raw or lightly cooked broccoli, cauliflower, Brussels sprouts and cabbage) and using it to make a tri-peptide amino acid, called glutathione, which then, inside every cell of our body, and as soon as the DHA enters the cell, converts the DHA back to AA. Unfortunately, when you eat sugar, you interfere with this whole delicate process by inhibiting the transport of DHA through the cell wall. Whatever type or form of sugar (including honey and fructose) or rapidly hydrolyzable starches (such as white rice, bread and potatoes) we eat, it's all converted by our body into glucose, and, since it's our only source of energy, is given 1st priority by the cells. The glucose then proceeds to occupy all of a cell's receptor sites and prevents the entrance into the cell of DHA, and, as a result, the DHA doesn't get converted back to AA by the glutathione in the cell. The best method of determining whether your average sugar intake is excessive is to test (for about $20) your blood for glycosylated hemoglobin A1C ("A-one-C"). Although the "normal" range is said to be from 5 to 9, Dr John Ely, of the Univ. of Washington in Seattle, strongly suggests your A1C must be less than 7. For instance, in a study of 114 pregnant women, those having an A1C greater than 8.5 during early pregnancy showed a 22% chance of giving birth to a markedly abnormal baby (malformed body, undeveloped brain). But it dropped to 0% for those whose A1C was less than 7.

So, the bottom line is, in addition to taking your normal vitamin C, to eat plenty of those vegetables mentioned above, avoid stress, and above all, TO AVOID SUGAR!! I want to thank Dr Ely for all of the above, since much of it is proprietary pre-publication information that he's allowing me to break to you first.


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Top 12 Foods To Break Down Fat Deposits

by Brenda Bunney

In your struggle to lose weight, eating foods that burn fat in your body more efficiently is an important factor. Here is a list of top fat burning foods that you should include in your diet.

These foods help break down fatty deposits and make it easier for your body to flush out the fat.

1. Asparagus - Contains the chemical asparagine, which is an alkaloid that stimulates the kidneys and improves the circulatory process. These alkaloids break down oxalic acid, which tends to glue fat to cells. Breaking down this acid helps to reduce fat levels.

2. Beets - A strong diuretic that focuses on the liver and kidneys. Beets flush out floating body fats and cleanses blood corpuscles that can contain fat deposits. Beets also contain chlorine that stimulates the lymph, which helps flush out fatty deposits.

3. Brussel Sprouts - Stimulates the pancreas, which releases hormones that will have a cleansing effect on cells. Brussel sprouts also contain minerals that stimulate the kidneys so that waste is released quicker.

4. Cabbage - This is a great food if you have a potbelly or middle age spread on your waistline, as it helps break up fat in this area. Cabbage contains sulphur and iodine, which helps to cleanse the gastric intestinal mucous membrane of the stomach and intestines and helps break up fat.

5. Carrots - Carrots contains carotene, a form of Vitamin A, this carotene will start a fat flushing reaction in your system. This reaction will literally wash out fat and waste quickly. The carotene will be transformed into vitamin A in the intestines and this process will cause your metabolism to speed up and create a reaction in your cells to remove fat deposits.

6. Celery - Raw celery has a high concentration of Calcium in a ready to use form, so when you eat it, the calcium is sent directly to work. This pure form of calcium will ignite your endocrine system. The hormones in your body will break up the accumulated fat build up. Celery also has a high level of magnesium and iron, which will clean out your system.

7. Cucumbers - Contains sulfur and silicon content that stimulate the kidneys to wash up uric acid and loosen fat from cells.

8. Garlic - A natural diuretic containing mustard oils that create a cleansing action in the body. They promote a vigorous action of Peristalsis. Peristalsis is a muscular contraction that helps to break down clumps of fat and wash it out.

9. Horseradish - It has an amazing effect of dissolving fat in cells (no side effects) and also as a cleansing effect on the body.

10. Lettuce - Contains iron and magnesium, which enters your spleen, to boost your immunity and protects the body from illness. Lettuce also helps the liver as it increases your metabolism and washes out fatty cells.

11. Radishes - Contains high levels of Iron and Magnesium which scrub the mucous membrane of the body and helps to dissolve fat in the cells.

12. Tomatoes - Contains Vitamin C and Citricmalic-oxalic acids. The acid will accelerate metabolism and help the kidneys filter out large quantities of fatty deposits and wash away fat from your system.

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10 Ways to Have That Snack and Lose Weight

Got cookies? How about chips? Chips, cookies, ice cream, candy bars, and crackers are the most popular snack foods. It comes as no surprise that they are generally our higher calorie, higher fat or sugar snack choices.

Do you feel guilty when you get a snack attack? You are not alone. Snacking has gotten a bad rap in the past but it isn't the act of snacking that gets us into trouble, it's the type of foods we tend to snack on that quickly puts us into fat and calorie overload.

Actually, eating smaller, more frequent meals/snacks can be particularly helpful. Small meals/snacks eaten about every 2 1/2 to 3 hours tend to translate into more stable blood sugars throughout the day. When you graze instead of gorge, you avoid extreme hunger and tend not to overeat at any one meal.

Our 2 Biggest Snack Mistakes

Mistake #1

We choose calorie dense, high-fat/sugar snacks that, while they have a lot of calories for a relatively small amount of food, aren't satisfying in the long run (such as candy bars and chips). Aren't we still hungry after we eat a small bag of chips or a 2 ounce candy bar? Was that 320 calories well spent?

Mistake #2

We choose high-carbohydrate snack foods (such as pretzels, bagels, or apples) that go through the digestive tract fairly quickly, staving off hunger for only a short amount of time. If we balance our quick carbs with some protein and some fat, the snack will be more filling and satisfying and will take longer to get through the digestive tract.

To snack and lose weight, it's important to choose snacks that:

• are higher in fiber and important nutrients. Whole grains, beans, and fruits and vegetables contain fiber plus nutrients, and low-fat dairy and lean meats contain important nutrients, so your snacks aren't just contributing "empty" calories (calories without nutritional value)
• include carbohydrates with lower glycemic indexes (fruits, vegetables, whole grains, beans, and nuts) so the energy from the snack won't hit your blood stream quickly and all at once, thus triggering another craving when it wears off
• are balanced with small amounts of protein and some of the more heart-helpful fats such as monounsaturated fats and omega-3 fatty acids. These more balanced snacks tend to feel more satisfying and filling, take longer to digest, and supply energy over a longer period of time. Plant foods such as nuts and seeds, soy foods, avocados, and olive and canola oils offer these helpful fats, and the nuts and soy also offer protein to balance carbohydrate-rich foods

The Snack Attack Plan

So, let's make a new Snack Attack Plan, shall we? To do this, we don't necessarily need to trade all of our Chips Ahoys in for carrot sticks or our carton of ice cream for a carton of yogurt. We can start by making smarter snack choices most of the time. Here are my 10 tips on how you can do this each day:

Tip 1: Soluble Fiber to The Rescue!

Foods rich in soluble fiber make for great snacks because soluble fiber leaves the stomach slowly, encouraging better blood sugars and making you feel satisfied longer. Here are some possible snack ingredients that are high in soluble fiber:

• peas and beans (make a quick bean dip in the microwave with some vegetarian refried beans or have some cooked "edamame" soybean pods ready in the refrigerator)
• oats and oat bran (make a batch of oatmeal flavored with low-fat milk, a little vanilla extract and cinnamon in the microwave -- or freeze a batch of blueberry oat bran muffins so you can grab one when you need a quick afternoon pickup!)

"We don't necessarily need to trade all of our Chips Ahoys in for carrot sticks or our carton of ice cream for a carton of yogurt. We can start by making smarter snack choices most of the time."

• some fruits (apples, peaches, citrus, mango, plums, kiwi, pears, berries)
• some vegetables (artichokes, celery root, sweet potatoes, parsnips, turnips, acorn squash, brussels sprouts, cabbage, green peas, broccoli, carrots, cauliflower, asparagus, beets)

Tip 2: Eat Slow-Release Snack Foods

The following foods, even in large amounts and if eaten alone, are not likely to result in a big rise in blood sugar. (Remember, we don't want food to hit your blood stream quickly, otherwise you're just going to feel hungry again shortly after.)

These are based on the American Journal of Nutrition's international table of glycemic index and glycemic load values. (Glycemic load considers the glycemic index of a food and the grams of carbohydrate that a reasonable serving size of that particular food contains)

• meat
• poultry
• fish
• avocados
• salad
• vegetables
• cheese
• eggs

Tip 3: Go Nuts!

An ounce of nuts is a perfect healthy snack. An ounce of most nuts will add about 170 calories, 7 grams of carbs, 6 grams of protein, and 15 grams fat. (The higher amount of fat in nuts will take longer to digest and will help the snack seem more satisfying.)

• hazelnuts and almonds are lowest in saturated fat
• macadamia and hazelnuts are highest in monounsaturated fat (this is a very good thing)
• pistachios and macadamia nuts are highest in fiber (about 3 grams per ounce)
• walnuts have the most omega-3 fatty acids (also a very good thing).

Tip 4: Calling All Yogurt Fans

A container of light fruit yogurt (low fat and with artificial sweeteners) is a great snack at work or on the go. A 7-ounce container has about 13 grams of available carbohydrate and a glycemic index of 20, adding up to a glycemic load of only 2! Remember Tip #2 about the benefits of slow-release foods? Add some fresh fruit, ground flaxseed, or reduced-fat granola to yogurt to make a fun snack parfait!

Tip 5: Portable Fruit

Fruit can travel well in your car or briefcase and come in handy for a quick pick-me-up, many offering just enough carbohydrates with a nice dose of fiber. You can make a more balanced snack by enjoying your fruit with cottage cheese, yogurt, or some cereal and milk.

The following fruits have a low glycemic load (5 or less per serving):

• Cherries, glycemic load of 3 per (4 1/4 ounce) serving
• Grapefruit, glycemic load of 3 per (4 1/4 ounce) serving
• Kiwi fruit, glycemic load of 5 per (4 1/4 ounce) serving
• Oranges, glycemic load of 5 per (4 1/4 ounce) serving
• Peaches (fresh or canned in juice), glycemic load of 4 per (4 1/4 ounce) serving
• Pears, glycemic load of 4 per (4 1/4 ounce) serving
• Plums, glycemic load of 3 per (4 1/4 ounce) serving
• Cantaloupe, glycemic load of 4 per (4 1/4 ounce) serving
• Strawberries, glycemic load of 1 per (4 1/4 ounce) serving

Tip 6: Get Your Whole Grain Snacks

The latest research suggests that people who eat whole grains have the lowest incidence of diabetes. They appear to increase the efficiency of insulin so that less is required to metabolize the sugar. (Lower levels of circulating insulin are believed to help discourage weight gain.) Use snack time as a time to work in some whole grains!

Tip 7: Eat Your Veggies

Cut up fresh, raw vegetables and serve them with a light ranch dressing, or with peanut butter, reduced fat cheese, or cottage cheese. Look past the basic salad greens and baby carrots and try jicama sticks (a refreshing, crispy white root), zucchini coins, bell pepper rings, or lightly cooked and chilled snow pea pods or green beans.

Tip 8: Try Trail Mix

The dried fruits in trail mix give you some fiber and carbohydrate calories, but the nuts help round the snack off with protein, fat, and some more fiber. (Tip: Stay away from those that include ingredients such as sesame sticks or dried banana chips that may contain trans-containing hydrogenated oils. If you choose a trail mix with chocolate chips or M&Ms, just make sure there is just a sprinkling).

Tip 9: Don't Shovel Down Your Snack

Snacks need to be eaten slowly, too, just like meals. Don't forget that it takes 20 minutes for your brain to get the message that you are full. Give that message time to work before you decide the snack didn't do the trick. Make a point of enjoying a flavored mineral water (the unsweetened, no-calorie kind) at the same time. This will help you eat the snack slower, too.

Tip 10: Don't Make Your Snack a Meal

Snacks should be around 150-200 calories -- just enough energy to tide you over until your next meal but not so much that it contributes as many calories as a meal.

Try half of a whole-wheat bagel toasted with a slice of reduced fat cheddar instead of the whole bagel (160 calories vs. 300). Or try a cup of minestrone soup instead of a big bowl for a snack (150 calories vs. 300).

And Finally

Be sure to join me on my Snack Attack message board. Every week, we have a new set of snack attack ideas for you, with such fun titles as Microwave Snack Mondays, Wacky Snack Wednesdays, and my favorite -- Sinful Snack Saturday!

©1996-2005 WebMD Inc. All rights reserved.


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Kidney Stone Diet

Most kidney stones are made up of calcium and oxalate. Information about the causes, symptoms and treatment of kidney stones can be found at The Kidney Stone Web Site, Kidney Stones, and other web sites. Kidney stones occur in men more than women, and may have a variety of causes including your diet, your family genes, and other factors.

Doctors used to prescribe a low calcium diet for preventing kidney stones. This approach makes little sense if you understand how calcium is managed in the body. Calcium levels in the blood are kept pretty steady by balancing the absorption of calcium from diet and taking calcium from bones when needed. Changing the amount of calcium in the diet causes very little change in the blood level of calcium The kidney filters substances from the blood, so changing the dietary intake of calcium does not change the amount of calcium that is filtered by the kidneys.

Perhaps the most important step you can take towards preventing kidney stones is drinking 8 to 10 8 oz. Glasses of water every day. Having enough water in your body will help to reduce the concentration of calcium in the fluid that your kidney filters. High concentrations of calcium and oxalate, phosphate or other minerals are needed to form stones.

Another approach to preventing kidney stones in adults is to eat calcium rich foods and avoid oxalates. This works in two ways:
1) reducing the amount of oxalate available, and
2) if calcium is present in the diet with oxalate, then calcium and oxalate bind in the intestine.

This way, less calcium and oxalate enter the blood so that oxalates are not available to bind with calcium in the kidney. You should not use calcium supplements unless you talk to your doctor.

Very high intakes of sodium and protein may cause kidney stones. You should use little salt in cooking or at the table and avoid many high sodium processed foods. See the low-sodium diet section for more details. Most people should have 2 portions of protein foods per day. The portions should be about the size of a deck of cards or a quarter-pound hamburger after it is cooked.

High Oxalate Foods to Avoid

If you avoid the foods listed below you can reduce your oxalate intake. If you eat a large amount of foods on this other list, eating less may be helpful.

• Chocolate
• Tea
• Spinach
• Beet tops
• Peanuts
• Almonds
• Pecans

High Calcium Foods to Choose

Many other foods may be good sources of calcium, but those listed below are sources that are commonly available and many people may like to use.

Dairy Products

1. For adults and children over 5


• Skim or 1% milk
• Low-fat yogurt
• Low-fat cheeses


2. For children 2-5


• 2% milk
• 2%milk cheeses
• Low-fat yogurt
• Tofu or soy milk (choose calcium processed products-look at the label)
• Calcium Fortified fruit juices
• Sesame Seeds

Use these sources of calcium as part of a balanced diet as recommended by the United States Department of Agriculture's Food Guide Pyramid and the Dietary Guidelines for Americans. The chart below shows that foods with higher fat are often lower in calcium than lower fat products. Read labels to look for calcium content.

(Click on the Graph for a larger version.)

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Best Food To Improve Appetite

Symptoms

A good appetite, neither overbearing nor meager, is a sign of health. Nevertheless, poor appetite is not necessarily cause for concern, since even the slightest physical and emotional problems can affect appetite. Other symptoms are bloating, indigestion, constipation, nausea or pain. However, when appetite loss continues, or is accompanied by weight loss, the cause should be investigated further to rule out more serious illnesses.

Causes

Poor appetite has a multitude of causes, but the most likely cause lies in the digestive tract and nearby organs. Almost every stomach and intestinal problem will disturb appetite, including constipation, diarrhea, indigestion and ulcers. Disorders of the gall-bladder, pancreas and liver can be a source of slow digestion from a lack of enzymes, and this in turn can cause appetite loss.

Strong emotions such as grief, depression and stress or anxiety affect appetite. Even the mildest emotional distress can cause stomach upset and tame a hearty appetite in a susceptible person.

Bad eating habits also contribute. Common problems are snacking on sweets and soft drinks between meals, and eating large, heavy meals containing saturated fats. Deep-fried food is particularly hard to digest. In contrast, small meals rich in vegetables and fruit are easy to digest and taste good. Appealing taste is vital for a hearty appetite; for those who suffer from an inability to taste and smell properly, such as the elderly and the chronically ill, extra seasoning may be necessary. Many types of medications cause nausea, constipation and other stomach problems, and insufficient nutrients and alcoholism are other problems that affect appetite.

Appetite loss often serves a purpose. During a feverish infection, the body places all its energy into its defense mechanisms and food is irrelevant. In the case of digestive trouble, rest from food allows healing to occur more easily.

Nutrition

Eat small, frequent meals rather than one or two heavy meals, to encourage appetite and promote digestion. It is important that food has an appealing appearance and aroma, and that meals be taken in a relaxed and pleasant environment. Tangy, colorful fruits such as apricots, peaches or red currants stimulate the appetite. Fresh blueberries with milk are wonderfully refreshing and revitalizing, and are tolerated by even the weakest stomach. Lemon juice with water is a very refreshing and appetite-stimulating drink. Lemons and other fruit are an excellent source of vitamin C. Vitamin C deficiency can cause loss of appetite. Pineapple juice is also a good choice of drink to precede a meal. In addition to stimulating the appetite and providing vitamin C, pineapple contains an enzyme which facilitates digestion by breaking down proteins similarly to stomach acids. The herbs fennel and dill are known for their positive effect on appetite and should be used liberally in seasoning dishes. Leeks contain an oil which includes sulphur and allyl sulfide and has a mildly stimulating effect on the appetite and the digestive organs.

To promote weight gain and regeneration of the body, snacks between meals should provide proteins, the essential fatty acids omega-6 linoleic acid and omega-3 alpha-linolenic acid. Some examples are avocados, banana custard pudding, buttermilk, quark, nuts and nut butters, tuna and chicken. Lactic acid fermented foods such as natural, unsweetened yogurt or kefir are also very beneficial to digestion and optimal absorption of nutrients because they create a healthy bacterial environment in the intestines.

Whole oats are very rich in proteins, unsaturated fatty acids, complex carbohydrates and cellulose, which stimulates intestinal activity. A Swiss-style muesli of rolled oats, grated nuts, yogurt and apricots or peaches is an excellent starter in the morning or pick-me-up during the day.

Nutritional yeast is excellent for building strength and energy. Yeast, especially kefir-based yeast, is rich in B vitamins, which also serve to improve appetite.

Nutritional Supplements

When combating appetite loss over long periods, the body must keep up its strength and weight. A vitamin B complex can be taken instead of, or in conjunction with, the yeast. Many green foods, especially alfalfa, are highly nourishing and stimulate appetite. Alfalfa is available in capsules and powders, but sprouted alfalfa is best fresh in a salad.

A nutritional deficiency in vitamins A, C or E can also cause poor appetite and a troubled digestion. The elderly are most vulnerable to nutritional deficiencies, especially if fruits and vegetables are not adequate in the diet. If zinc is lacking, smell and taste will be affected. Medications including the contraceptive pill cause zinc and folic acid deficiencies. If appetite loss is due to depression, indigestion or nausea, refer to those sections.

Daily Dosage, with Meals:

• Vitamin B complex, 50 mg one to three times daily
• Alfalfa, 2-4 mg of the capsules or 1 tbsp. of powder, three times daily
• Vitamin C, with bioflavonoids, 1,000 mg three times daily
• Zinc, 20 mg, with 3 mg copper, three times daily until appetite returns, then reduce intake to 20 mg once daily
• Vitamin A, 25,000 IU (avoid during pregnancy)
• Vitamin E, with mixed tocopherols, 400-800 IU

Herbal Remedies

For a chronically depressed appetite, bitter herb juices, taken half an hour before meals, are excellent for stimulating the appetite. Any of the recommended herbs can be taken as teas or diluted tinctures, depending on personal preference and availability. However, juices are milder than tinctures and are gentle on the stomach and intestines. Especially for an undernourished person, the freshly pressed juices provide the vitamins and minerals needed.

• Take 1 tbsp. of dandelion, wormwood, hyssop or yarrow juice in water fifteen minutes before meals.
• Swedish bitters are an old proven combination of bitter herbs that stimulate bile flow and aid digestion. Take 1 tsp. before and after meals.
• Green, leafy herbs, especially alfalfa, are highly nourishing and stimulate appetite. Take 1 tbsp. fresh juice before breakfast and lunch.
• If appetite loss is emotional or stress-related, sip fennel, camomile, fenugreek, lemon balm or peppermint tea throughout the day. These herbs, taken alone or combined, have a soothing effect on the stomach. Use 1 tsp. of herbs per cup of boiling water.

Homeopathy

Be sure to look at the underlying cause of this problem. Many homeopathic remedies exist for appetite loss, but if the symptoms fit one of the remedies recommended below, use the 6c strength. Take two pills under the tongue three times daily until the appetite improves or for up to ten days.

• Nux vomica is useful when a poor appetite is due to an overindulgence in food, coffee, cigarettes and/or alcohol. The person generally feels terrible in the morning and may be nauseous and irritable.
• Ignatia remedies an aversion to food, related to grief.

Tissue Salts

Take 4 tablets four times daily under the tongue.

• Calc phos is particularly useful if digestion is slowed, especially when a little food causes gas pain. Children who fail to grow well and are easily exhausted and jittery will benefit.
• Nat phos is needed for overacidity and sourness.
• Nat sulph will assist when the cause lies in the overproduction of bile, noticeable by a bitter taste in the mouth.
• Kali phos is helpful if there is nervous weakness and an empty feeling in the abdomen.

External/Physical Therapies

• Dry skin-brushing the stomach area is simple and beneficial. Histamine is produced in the skin, which stimulates the stomach juices and digestive acids.
• Warm, moist compresses and Kneipp water therapy on the stomach and liver area are very helpful.
• Vigorous exercise like walking, swimming and biking can stimulate the appetite.
• If appetite loss is due to an emotional problem, a temporary change of environment or location is advisable.

Other Suggestions

• In the case of an acute illness, it is important not to put too much emphasis on food by forcing the person to eat, as this temporary state often rectifies itself within a few days. If appetite loss is a long-standing problem however, there are a few simple measures that go a long way. The importance of how food looks, smells and tastes cannot be overemphasized. Remember that large portions can make eating frustrating for someone who is not hungry. Preparing small, nutritious meals more often, and providing an environment that is enjoyable to eat in–not in front of the television–can make a difference. Sugary snacks, coffee and cigarettes should be avoided as much as possible, since they all suppress appetite.
• Drinking during a meal can hinder digestion as well as appetite. Wait until some time after the meal.
• Pay attention to the simple habits of overall health, such as exercise, fresh air and a happy outlook, since these also have an affect on appetite.
• Sometimes a longer fasting period can regulate the metabolism and normalize body functions, to stimulate the appetite and regenerate the taste buds.
• Shift workers who live against the biological rhythm of day and night/light and dark often have a problem with appetite.

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Foods For Older People That Improve Health

Introduction to nutrition for older people

Older Person - this is the term generally used to refer to people over the age of 65. The dietary needs of older people are varied and wide ranging as this group can be healthy, acutely ill or chronically ill.

In developed countries, most nutritional problems are related to eating too much but among older people undernutrition can also be a problem.

There is a clear link between some common chronic diseases suffered by older people (including cardiovascular disease, cancer, diabetes, osteoporosis and constipation) and a combination of inappropriate diet and unhealthy lifestyle.

A person may eat less as they get older for a variety of reasons. Some older people have difficulty chewing and swallowing. People with arthritis, for example, have difficulty shopping, preparing and cooking food. Other people can lose interest in food, e.g. if they live alone or are unwell, or may limit what they buy because of financial problems.

Early detection of poor nutritional status (both under and over nutrition) can help in the prevention and treatment of many conditions

Dietary guidelines for older people

The principle dietary guidelines for healthy older people are:

1. Eat a wide variety of foods, including those with high nutrient density
2. Energy intake should be balanced with regular physical activity
3. Starchy foods should be eaten throughout the day. For people with an acute and / or chronic illness with a limited appetite, intake of starchy foods should be modified to suit their individual needs. Excessive consumption of sugary foods should be avoided.
4. For those who are healthy, four or more portions of fruit and vegetables should be eaten daily. People with acute / chronic illness should modify their fruit and vegetable intake to suit their individual needs.
5. An adequate intake of high fibre foods and fluids should be maintained.
6. Meat, poultry and fish should be eaten regularly. Dairy foods such as milk, yogurt and cheese should be eaten daily. For those with an acute and / or chronic illness, an increased intake of dairy foods may be recommended. Fortified milk should be consumed by all older people unless otherwise recommended.
7. For those who are healthy, a moderate fat intake, with a mixture of fats should be included in the diet. For those who have an acute and / or chronic illness, fat intake should be modified to suit their individual needs.
8. At least 8 cups / glasses of fluids should be drunk each day.
9. Enriched foods, fortified foods and dietary supplements should be used where specifically indicated by your GP or dietitian. The use of dietary supplements should be reviewed regularly.
10. Alcohol should be consumed in moderation

(Recommendations for a national food and nutrition policy for older people, FSAI, 2000)

© 2002 NWHB Health Promotion Service

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Top 10 Low Calorie Foods

by J. Foster

Here are healthy diet foods i.e. food products that are fat-free, low carb, reduced sugar, reduced calorie, and everything else marketed towards people trying to live love a healthier lifestyle.

Nutrition details are for a 1 Cup serving size.

Consider this also a warning as to the amount of sugar in processed cereals.

1. Kashi Mighty Bites

Calories: 120 Sugar: 5 grams

2. Kashi Organic Promise Strawberry Fields

Calories: 120 Sugar: 9 grams

3. Lucky Charms

Calories: 120 Sugar: 13 grams

4. Natures Promise Honey Whole Grain Cereal

Calories: 147 Sugar: 9 grams
Note: 12.5 grams of fiber (50% of the RDA)

5. Kelloggs All Bran Yogurt Bites

Calories: 150 Sugar: 6 grams
Note: 8 grams of fiber (32% of the RDA)

6. Post Honey Nut Shredded Wheat

Calories: 160 calories Sugar: 4 grams
Note: 14 grams of fiber (54% of the RDA)

7. Honey Bunches of Oats with Strawberries

Calories: 160 Sugar: 11 grams

8. Special K Fruit & Yogurt

Calories: 160 Sugar: 15 grams

9. Yogurt Burst Cheerios

Calories: 160 Sugar: 15 grams

10. Kashi Go Lean Crunch

Calories: 190 Sugar: 13 grams
Note: 8 grams of fiber (32% of the RDA)

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Everything About Food For Brain

Here's how to construct an eating plan that can help turn your brain into a lean, mean thinking machine and, not incidentally, help protect against cancer, heart disease, diabetes, arthritis, premature aging, obesity, and other ills.

As a general rule, when strolling the produce aisles, think color. Anything brightly colored is brain food, loaded with vitamins, minerals, and phytochemicals that maintain brain health and enhance mental performance. And if all else fails, just like the ad says, you shudda had a V-8.

PROTEIN:

Contains four calories per gram. Should supply 15 percent of your total calorie intake.

Needed to manufacture brain tissue, enzymes, neurotransmitters, and myriad other brain chemicals. Choose 5 ounces (women) to 8 ounces (men) animal protein from lean sources: skinless poultry, lean meats, organ meats; fatty fish such as salmon, herring, tuna, and sardines, plus other seafood; skim and low-fat dairy products. Increase intake of soy protein foods such as calcium-fortified tofu, soy milk, and textured vegetable protein; soy foods contain isoflavones and thousands of other beneficial compounds animal foods lack.

CARBOHYDRATES:

Contain four calories per gram. Should supply 65 percent of calories.

Vegetables and fruit are packed with antioxidant vitamins and thousands of other powerful antioxidants, minerals, and fiber. Tank up on dark leafy greens; cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale); red/yellow/orange vegetables such as tomatoes, carrots, summer and winter squash; fruits such as berries, cherries, apples, apricots, oranges, grapefruit, red grapes, peaches.

The government recommends that you get at least five servings of fruits and vegetables per day.

That's pathetic, say many researchers — yet more than two-thirds of Americans, especially meast-and-potatoes-and-pizza men — don't even get that. (Real, smart men do eat salad.) Experts urge you to eat as much and as many fruits and veggles as you can pack in — 10 servings if you want. Watery, crunchy fruits/veggies are very low in calories; eat ad lib. (A serving is one whole fruit or vegetable, a half-cup cooked or 1 cup raw greens.)

Grains, starchy vegetables, and legumes are packed with B vitamins, antioxidants, trace minerals, and fiber. Whole-grain breads, cereals, pasta, grains, potatoes, and yams are loaded with energy-boosting, feel-good complex carbohydrates (and some fat-free protein). Complex carbs, digested more slowly than simple sugars, keep blood sugar levels steady and brain energy high for prolonged periods. Refined flour products won't kill you, but even "enriched" versions don't put all the good stuff back, and lack fiber. Get 5 to 11 servings daily (the latter if you're a big guy or female triathlete). A serving equals one slice of bread, one potato, or half a cup of grain or beans.

Table sugar (sucrose) or honey is okay if used sparingly, but it lacks vitamins and minerals; limit to a few teaspoons daily (one Coke has 10 teaspoons!). Avoid corn syrup and high-fructose corn syrup, which raise triglycerides more than sucrose; they're in zillions of prepared foods, including ketchup.

FAT:

Contains nine calories per gram. Current government recommendations call for fat intake to supply no more than 30 percent of calories. But that may not be low enough to keep your brain from clogging up.

"The same low-fat diet that ensures cardiovascular health will ensure brain health," contends cholesterol expert Charles Glueck, M.D. The dietary fat level that reduces or eliminates depression and boosts cognitive performance is a skimpy 10 to 15 percent.

Sounds a bit too austere? Relax. Oregon's William Connor, M.D., contends that a diet supplying no more than 20 percent of calories from fat confers adequate health benefits head to toe.

But 40 percent of that fat should be in the form of essential fatty acids (EFAs), preferably from fatty fish such as salmon, sardines, mackerel, and tuna. And get this — caviar is an excellent source of EFAs. You can take one to two capsules of fish oil daily (a gram of fat each). It's not only the best source of the most beneficial n-3s for the brain, it lowers cholesterol and triglyceride levels, too. Limit saturated fat intake to four to six percent of your overall calories. Avoid hydrogenated fats; they're saturated fats. Use only a microthin smear of low-fat margarine, if you must. (Sorry, butter is still worse.)

The rest of your fat should come from vegetable oils rich in n-3s. To get n-3 fatty acids in a favorable ratio to n-6s, use flaxseed, canola, soy, and walnut oils rather than corn, safflower, or sunflower oils. Throw these oils away, and avoid eating foods containing them. Olive oil has little n-3 but is mostly harmless monosaturated fat; mix with canola oil to flavor salads. Use olive oil cooking spray. Mono-rich peanut oil is okay in small doses, too.

But don't overdo the EFA-rich oils, either. You need no more than two to three teaspoons of EFAs per day.

Assume you'll get half your fat from even low-fat foods. That leaves half you can add as oil. Limit yourself to 20 grams (women) to 25 grams (men) daily.

Remember, dietary cholesterol does not raise blood cholesterol levels in two-thirds of the population, Trouble is, you don't know whether you're a dietary cholesterol "responder" without medical tests. Better to keep cholesterol Intake below 300 mg per day.

Copyright © 1991-2004 Sussex Publishers. All rights reserved.

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Right Foods To Improve Menopause

Nutrition and the menopause

From magnesium and phytoestrogens to eating little and often — good nutrition is an essential step to ensuring this stage of life is a positive one.

Technically, the menopause is the point at which a woman has her last menstrual period and is therefore no longer fertile. For some time before this, periods may have occurred without ovulation, and they may have been getting gradually further apart or, in some cases, closer together.

At the menopause, the ovaries stop producing the hormones oestrogen and progesterone, which leads to other bodily changes. For example, although oestrogen is mainly thought of as a sex hormone, cells in the vagina, bladder, breasts, skin, bones, arteries, heart, liver, and brain all contain oestrogen receptors.

The peri-menopausal years - in other words, those leading up to that final period - may be as long as ten years, and are different for each woman.

What it is not

Menopause is not a medical condition or a disease. It is a natural process and brings with it advantages as well as disadvantages, notably no more pre-menstrual tension or worries about contraception. The important thing is to be as positive as possible and to view it as the next stage of life. With a proper diet, nutritional supplements and exercise, most of the unpleasant side effects of menopause can be minimised if not eliminated.

It must be said, however, that the earlier you start to take care of yourself, the easier the transition or 'change of life' will be. It is possible to go right through the menopause with few, if any, symptoms, but this is generally a question of good management rather than good luck.

Nutrition and diet

You may have survived for years on snatched meals and convenience snacks, but these now have to be a thing of the past. You may find that you feel better if you eat little and often as if your blood-sugar levels drop menopausal symptoms often increase. Always take time to digest and enjoy your food, which may mean having a little less to eat on any one occasion.

Foods should be as unprocessed as possible. Remember that the more highly processed or refined a food is the fewer nutrients it contains. This is a high-nutrient time of your life and you cannot afford to eat low-nutrient foods.

Phytoestrogens

An important aim at this time is to introduce as many foods as possible which contain plant oestrogens (phytoestrogens). These weak oestrogenic compounds help to balance hormones, increasing the body's own levels when they are low, and decreasing levels when they are too high by sitting inside the receptor cells which are normally taken up by strong oestrogens.

Japanese women generally experience far fewer symptoms of menopause than Western women and this is thought to be because they consume more oestrogenic foods such as soya beans, tofu, miso, flaxseed, fruit and vegetables. They also have a much lower incidence of many degenerative conditions. As a general guideline, 4 oz tofu, 8 oz soya milk or a handful of soya beans per day provide optimum amounts of phytoestrogens.

Diet through the day

Breakfast could include whole grain cereals such as oat, rice or millet porridge, or sugar-free muesli, made with soya milk, and with fresh fruit and mixed seeds added. Equal portions of sunflower, sesame, and pumpkin seeds can be mixed in a large container with a double portion of linseeds, and 2 tablespoons of the mixture added to the cereal. If you don't get hungry at breakfast time, some fresh fruit and a handful of mixed seeds would be fine. Eliminate or severely reduce coffee, as you may find this aggravates symptoms, and drink plenty of bottled or filtered water between meals.

At lunch, take the time to sit down and have a large salad with some protein in the form of fish, beans, eggs, or tofu. As tofu is not eaten traditionally, it's worthwhile getting a book with ideas for transforming it from the rather bland and uninteresting food you may know it as into an appetising 'superfood'. Being bland has the advantage of taking on the flavours of other foods you mix it with. It is high in phytoestrogens, high in protein, low in fat and low in calories! If you prefer something hot, a meal-sized soup containing lots of vegetables with lentils, beans, or soya and eaten with wholemeal or rye bread will give you plenty of nutrients.

If you prefer to have your main meal at mid-day, include fish twice a week if possible, chicken, soya, beans, lentils, chickpeas, eggs and a little lean meat with at least three portions of fresh vegetables. Fresh fruit and live yogurt or a soya-based pudding make a healthy dessert.

In addition to caffeine, some people find that alcohol, sugar, spicy and hot (high temperature) food may trigger hot flushes.

Nutritional supplements

Although manufacturers of nutritional supplements are not allowed to make specific claims, there is now a plethora of products which, as their names suggest, are aimed specifically at the menopausal woman. The main things to look out for are adequate amounts of:

Magnesium citrate

Magnesium enables the body to metabolise calcium, thereby preventing osteoporosis. It helps with hormonal problems such as mood swings and breast tenderness. Lack of magnesium may cause symptoms of low self-esteem and insomnia. 300-450 mg of elemental magnesium per day is recommended.

Calcium citrate

Should be slightly less than magnesium in quantity and is, of course, needed for healthy bones and a good night's sleep.

Vitamin B6

Essential for the formation of serotonin, low levels of which are associated with depression and mood. It helps to disperse fluid retention, and low levels of B6 have been associated with osteoporosis. A supplement containing all the B vitamins may be helpful as they work better together.

Vitamin E

A powerful antioxidant which has been shown to relieve hot flushes and menopausal vaginal complaints. It may help with breast tenderness. Start off with 200 iu (150 mg) of vitamin E, increasing gradually to 800 iu (600 mg) or even 1200 iu (900 mg) until hot flushes diminish.

Essential fatty acids

Some people find that a supplement containing the Omega 6 fatty acids (evening primrose oil / gamma linolenic acid) and / or Omega 3 oils (EPA/DHA) are helpful - although not specifically for hot flushes - as they are involved in hormone production.

Dong quai

A traditional Chinese herbal remedy which appears to modulate the body's own oestrogen levels.

There are many other herbs used both individually and in combination, but as the choice seems to be increasingly great you may prefer to consult a herbalist before going down this avenue.


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Improve Your Retina and Macula Health with Foods and Vitamins

Experts disagree on which nutrients can prevent eye disease or reduce vision loss, and there are many studies being conducted to help us learn more about the relationship between vitamins, minerals and antioxidants and eye health. They do agree, though, that the same things that are good for your body are good for your eyes: a healthy diet rich in fruits, vegetables and whole grains, drinking at least six glasses of water a day, regular exercise, and avoidance of cigarette smoke.

Much of the research that has already been conducted points to the benefits of vitamins and antioxidants, specifically beta carotene, vitamin E, vitamin C, zinc, selenium, copper, manganese and lutein. The National Eye Institute's recent Age-Related Eye Disease Study found that about one-fifth of patients with advanced age-related macular degeneration (AMD) enjoyed a decreased risk of vision loss after taking high levels of zinc and antioxidants. The study did not find a correlation between these nutrients and the prevention or amelioration of cataracts, but others are more optimistic and recommend multivitamins as preventative measures for cataracts, dry eye and glaucoma.

Lutein is found in the macula, but it is not produced by the body. It can be found naturally in high concentrations in dark green and leafy vegetables, including spinach, collard and mustard greens, chicory, escarole, kale, lettuce, Swiss chard and turnip greens. Eating five or more servings per week (at least ½-cup per serving, cooked or raw) of these vegetables may reduce the risk or slow the progression of AMD. Patients taking the anticoagulant medication Coumadin should consult their doctors before increasing the amount of leafy greens they eat.

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Good Nutrition Needed for Good Sex

by: Ruby Boyd

Most sex problems include loss of sex drive, lack of sex interest (which may differ from the preceding), impotence, premature climax, sterility, damage to the pelvic organs (which may inhibit pleasure and encourage infections), inherent weaknesses in the sex system, diet- or lifestyle-related fatigue, and various other problems.

Psychological sex problems fall into a special category.

But good diet and exercise are necessary even when counseling is the primary means of correction.

Some problems may be primarily rooted in chemical or glandular imbalance and may be completely corrected by diet and exercise.

When the food we eat lacks essential vitamins, minerals, enzymes, and other nutrients, we become undernourished and subject to disease.

Likewise, sexual problems, whether physical or mental, result from deficiencies--in knowledge, in attitude, in diet, in lifestyle. Once we correct the deficiency, the problem takes care of itself.

This is Nature's way.

Our bodies are made of food chemicals, and the energy we use is fueled by food chemicals.

When some of these chemicals are lacking, certain parts of our bodies may be incomplete, so they cannot perform the functions they were designed to perform. Since...

Since we get the chemicals we need from foods, we have to have a variety of whole, pure, and natural foods to meet all the chemical needs of the body.

We have to eat right! - or our bodies will not work correctly.

Our sex lives depend on the structural integrity of several glands, organs, and tissues of the body as well as on the availability of sufficient energy to perform at its best.

Each of these parts of the sex system requires constant replenishing of the nutrients it requires.

While the brain, nerves, and glands are fed by the same foods, different tissues require different foods to function at peak efficiency.

Thus, a variety of nutrients needed by different tissues requires a variety of foods to supply those nutrients.

But suppose we were not getting the right foods to produce the sex hormones our bodies needed? We would be in serious trouble as far as our sex lives were concerned.

If you want to save your love life and make it more enjoyable, you need to evaluate the food and drink that have become part of your lifestyle.

The Centers for Disease Control and Prevention suggests that adults eat a healthy breakfast, drink 100 percent fruit juice and load their diets with fruits and vegetables.

Researchers at the U.S. Department of Agriculture have found that the mineral boron is vital for hormone production and sexual function. Boron can be found in dark green leafy vegetables, fruits (not citrus), nuts and legumes.

For a romantic twist, the caring couple can prepare their nutritious meals together; not only will you boost your energy, but for many, the act of food preparation itself can be a bonding experience.

You can kick it up a notch by using aphrodisiac spices like clove, vanilla, ginger and saffron in your dishes.

Even the healthiest of meals cannot provide all of the 45-plus nutrients that are needed in your diet to maintain good health.

These essential nutrients are divided into six categories:

• proteins,
• carbohydrates,
• fats,
• vitamins,
• minerals,
• water.

Even marginal deficiencies of one or more nutrients can interfere with your good health.

Use as few drugs as possible. Ask your doctor if any of the prescription drugs you have to take will affect your sex life.

Cut out or cut down on the use of alcohol, cigarettes, and coffee. As much as possible, avoid sugary foods and drinks and fried, fatty foods. Cut back on milk and wheat products.

Substitute herbal teas for coffee and regular teas, juices for commercial soft drinks. If you must use sweetener, use a little honey.

As adults, we must realize that good health is earned. It is something we have to work for.

We can have a wonderful love life and wonderful sexual activity, but the two must be built on a foundation of right living. We need to learn our historical lessons and resolve to eat foods as whole, pure, and natural as we can find them.

Sometimes the flame of love just dies, because we aren't eating right. The sex drive won't run without the right fuel.


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Foods That Help to Improve Eyesight

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Foods That Help to Improve Eyesight

In the recent article about the 100 foods that improve your productivity foods that benefit the eyes were mentioned. Today we will discover this theme.

Ocular nutrition and eye health is an important part of helping maintain our vision and eye health as we age. One can safely say that every part of the human eye needs ocular nutrition support and nutrition to improve eye health.

Healthy vision and the human eye is related to the health of the individual parts of the eye — the cornea, iris, macula, lens, optic nerve, pupil, retina and the vitreous humor. And ocular nutrition is one of the ways good vision can be supported.

As we age, many things can go wrong with our vision. Ultraviolet light from the sun can damage the lens and the cornea. Wind, dust, chlorine fumes, automobile fumes, freezing temperatures and physical injury are examples of threats to good vision.

Vibration from driving and hitting potholes has a cumulative negative impact on eye health as well as long hours spent in front of a computer screen. And certainly we need foods that help to promote healthy eyes.

Here is ocular nutrition information for nourishing the eyes:

Based on information provided by the U.S. National Eye Institute, results of nutrition and eye health food studies have shown that consuming certain foods provides ocular nutrition. In other words, using food to improve eyesight and nutrition to improve eye health has been proven by studies. Here is a list of food to improve eyesight:

• Ocular nutrition with collard greens, kale and spinach.

Studies show that eating foods rich in carotenoids is associated with reduced risk of developing age-related macular degeneration. Foods rich in carotenoids are leafy green vegetables such as spinach, collard greens and kale. Macular eye nutrition becomes increasingly important as we age.



• Ocular nutrition with green vegetables and corn.

Another study on ocular nutrition has shown a reduced likehood of developing cataracts for persons with diets higher in lutein and zeaxanthin. Foods high in these two carotenoids are broccoli, collard greens, corn, green peas, kale, romaine lettuce, spinach, turnip greens and zucchini. Lutein is also found in egg yolks.

Persons with diets high in lutein and zeaxanthin were also less likely to need cataract surgery. In another study, persons ages 40-59 with macular eye nutrition diets high in lutein and zeaxanthin may experience reduced risk of developing adult macular degeneration.



• Ocular nutrition with blueberries, apricots and bilberries.

Besides the studies reported by the National Eye Institute above, other studies exist on ocular nutrition and foods that improve eye sight.

Eating blueberries has been associated with the reduction of eye fatigue. Blueberries are related to cranberries, and both also help the body resist urinary tract infections.

Apricots are rich in nutrients such as beta carotene and lycopene that help promote good vision. Beta carotene is converted as needed by the body to vitamin A, an important antioxidant that resists oxidative stress damage to cells and tissues, including the eye lenses. Continued oxidative stress may result in the development of cataracts or damage the blood supply to the eyes and lead to macular degeneration.

Bilberries grow on small bushes and were used by British pilots to improve their night vision and eye health night vision. Fresh bilberries and bilberry jams would be sources of this ocular nutrition food. Bilberry seems to improve eye health by increasing the blood supply to the eyes (smoking, for example, decreases the blood supply to the eyes). The substance in bilberry that nourishes eye tissue is called anthocyanosides.



• Ocular nutrition with cold water fish and Omega 3 fish oil.

Cold-water fish such as salmon, tuna, cod, haddock as well as sardines are rich in the healthy Omega 3 oils. For example, Eskimos have almost no incidence of open-angle glaucoma with their diet rich in Omega 3 cold-water fish which maybe is the best foods for optic nerve. Omega 3 is also associated with numerous other health benefits relating to improving heart health, arthritis symptoms relief and lowering chosterol. It is certainly one of the best foods for clear eyesight and eye health.

Here’s additional important ocular nutrition and vision information:

Besides the nutrients and ocular nutrition foods described above, the following nutrients are associated with vision and eye health.

• Alpha Lipoic Acid – ALA improves the performance of other antioxidants in the body
• L-Taurine – helps protect the eyes from UV light and helps strengthen the retinal cells
• Lycopene – a strong antioxidant found in tomatoes
• N-Acetyl Cysteine – helps protect the eyes from damage by UV light and strengthens the immune system
• Quercetin – a strong antioxidant that helps maintain lens transparency; exists in small amounts in red wine
• Vitamin C – helps the body resist damage by oxidation (damage from long-term exposure to oxygen and light)
• Zinc – helps support macula and retina health; levels of zinc and eye health are definitely related

How can you obtain these ocular nutrition nutrients every day?

Great question! You have several options:

1 – Try to include the ocular nutrition foods in the daily meal planning. Consuming more whole foods and healing and eye health should be a goal of everyone. While using nutrition to improve eye health is a good idea, very large quantities of the eye-healthy foods are needed to provide meaningful nutrient levels.

2 – Take the various nutrients individually in supplement form.

3 – Take a vision and eye health specific nutritional supplement. There are ocular health vitamins and ocular health nonprescription supplements that help maintain or even improve eyesight. This can be a practical and cost-effective solution.

4 – Take a daily multiple vitamin/mineral supplement that includes the vitamins for ocular health providing the eye-healthy nutrients in meaningful quantities. This option can be the best way, assuming one can locate such a product. Most daily supplements either do not include all of the eye-healthy nutrients, or the quantities are so low as to be of little benefit.


We should never take eye health and good vision for granted. The fact that you were searching for the term "ocular nutrition" means you are already aware that nutrition and supplementation can help maintain or even improve your eye health.

Failing vision does not have to be a part of getting older - give your eyes the critical ocular nutrition and nutrients in meaningful quanties every day. This likely means including ocular health vitamins in your daily supplementation. Your future eye health may depend on it!


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