Vitamins That Will Save Your Eyes

Introduction

There has been a lot of interest in the role of nutrition and nutritional supplements, such as vitamin tablets, and their effect on vision. The main focus has been on how vitamins and minerals might affect age-related eye conditions such as age-related macular-degeneration (AMD) and cataracts. This page explores these issues and looks at the importance of good nutrition and how the eye can be affected by it.

The importance of good nutrition

Good nutrition is very important for both your general and eye health. Good nutrition helps our body to grow, repair wear and tear, protect against infection and to function properly. An eye condition called ‘xerophthalmia’, which is a common cause of childhood blindness in developing countries, is a good example of how nutrition and eye health go hand in hand. This condition is caused by a lack of vitamin A in a person’s diet and could be prevented by eating fresh vegetables, fat (animal and plant) and protein (eg meat, eggs, cheese, fish, poultry, milk, yoghurt, dairy products, nuts, seeds, pulses and grains).

What might cause age-related eye disease?

There are many causes for the various different eye conditions.

Sometimes an eye condition can be related to another medical condition, and some are inherited. Much research is being carried out in various areas of eye health. Often there is no known cause for the development of an eye condition - these conditions are often known as ‘idiopathic’.

A few possible risk factors of eye disease are:

Age

Although it may sound obvious, age is the biggest risk factor in age-related eye disease. As we get older the changes in our body processes also affect our eyes.

Oxygen is essential for the human body, but it can also be harmful. Oxygen can produce “free-radicals” which damage cells or prevent them from regenerating as they used to. This cell regeneration process is affected as we get older due to free radicals and other factors.

Our bodies do have a natural protection against the effect of free radicals but under certain conditions this protection is not good enough.

Free radicals damage the retina, a light sensitive layer at the back of the eye. They also affect the lens, a clear tissue found behind the coloured part of the eye known as the iris. The lens helps to focus light onto the retina which then sends an image of what we are looking at to our brain. This is how we see. Mostly, these free radicals are neutralised by the body’s defences. Most vitamins and minerals can help the body and our eyes to combat the effects of free radicals. These vitamins and micronutrients are known as antioxidants and their role in maintaining eye health will be explored in this leaflet.

Smoking

Smoking causes harm to the tissues of the eye. Research has confirmed the direct, harmful effects of smoking on eyesight, particularly in the development of cataracts and age-related macular degeneration (AMD). We also know that smoking can make diabetes-related sight problems worse. Cigarette smoking increases free radicals which accelerate ageing and alters the body’s ability to absorb or extract necessary vitamins and minerals from food. Smoking reduces appetite which may result in a poor diet. Poor nutrition also has an adverse effect on eye health. Passive smoking, that is not smoking yourself but breathing in other people’s smoke, is almost as harmful as smoking yourself.

While cataracts are treatable and therefore do not lead to blindness, they remain a major cause of sight loss in the UK. Treatment options for AMD are limited and smokers do not only double their risk of developing AMD, they also tend to develop it earlier than non-smokers.

It has been shown that stopping smoking can reduce the risk of macular degeneration developing. Your GP can tell you about NHS stop smoking services in your area.

Diet

A balanced diet, with plenty of fresh fruits and vegetables is good for your eye health. Eating a diet low in saturated fats but rich in omega 3 fats and micronutrients derived from green leafy vegetables, fruit, fish and nuts may help prevent and slow down the progression of AMD and age-related cataracts.

Obesity

Obesity is increasingly being discussed as a risk factor for sight loss. Recent research suggests that obesity may put someone more at risk of developing an eye condition which can cause sight loss, including AMD, cataracts and retinal vein occlusion. In addition, obesity significantly increases the risk of developing diabetes and with it, diabetic retinopathy. Further research is now needed to gain better understanding of the links between obesity and these eye conditions.

Sunlight

It has been suggested that eyes can be damaged by continuous exposure to intense sunlight. Many studies show that prolonged periods of sunlight exposure are a risk factor for the development of AMD. The sun’s rays have been linked to the development of cataracts.

For this reason it is very important to reduce exposure of the eye to sunlight. Sunglasses that offer good protection from all angles, are recommended. These not only protect the eye from direct sunlight but also from scattered or reflected light that can enter the eye from above, the sides or below. Wearing a hat with a good brim can decrease eye exposure to light by 30-50 per cent. Sunglasses and hats are, therefore, also recommended for children.

Gender

There is a higher rate of AMD and cataracts among women, possibly because they tend to live longer than men. There also seems to be a hormonal influence and it is reported that Hormone Replacement Therapy (HRT) can reduce these risks.

Nutrition for the eye

Vitamins and the eye

In various studies and clinical trials antioxidant vitamins found in certain foods have been linked with eye health. They help to maintain healthy cells and tissues in the eye.

The main focus has been on the anti-oxidant vitamins A, C and E. These vitamins can be found in many different sources of fruit and vegetables such as oranges, kiwis, grapefruit, dried apricots, tomatoes, peppers, raw carrots, green leafy vegetables including kale and spinach, green peas, green beans and brussel sprouts. They can also be found in nuts, seeds, dairy products and eggs. These are only a few of the food types in which antioxidant vitamins can be found. The British Nutrition Foundation can provide you with further information on this. Their contact details are at the end of this leaflet.

Lutein and eye health

More recently it has been suggested that two types of antioxidants, known as ‘carotenoids’, called Lutein (pronounced Loo-teen) and Zeaxanthin (pronounced Zay-a-za-thin) may also help with eye health. Some studies have found that people who have a good diet rich in carotenoids, particularly lutein and zeaxanthin, have a lower risk of developing AMD. Lutein and Zeaxanthin can be found naturally in vegetables and fruit. For example, Lutein can be found in yellow peppers, mango, bilberries, and green leafy vegetables such as kale, spinach, chard and broccoli. Zeaxanthin can be found in orange sweet peppers, broccoli, corn, lettuce (not iceberg), spinach, tangerines, oranges and eggs. Many of these overlap with food types in which vitamins A, E and C are present.

Vitamins supplements and diet
Age-related macular degeneration (AMD)

A large research trial, called the ‘Age-Related Eye Disease Study’ (AREDS), showed that high quantities of the antioxidant vitamins A, C, E, beta-carotene and the minerals zinc as zinc oxide, and copper as cupric oxide, can help to slow down the progression of AMD. It would be very hard to obtain the large quantity of vitamins used in the trial from your diet. Therefore some people who have AMD may consider supplementation with vitamins and anti-oxidants. Such high dosages of vitamins and minerals might have possible side effects on the body.

For this reason it is very important to consult your doctor first before taking a supplement.

Eye health

Following the AREDS research trial there have been over 150 smaller scale studies looking at how vitamins and minerals, both from food and in a vitamin supplement, can help eye health in general, and in particular AMD and cataracts. A number of these studies have looked specifically at the carotenoids Lutein and Zeaxanthin which have been particularly associated with healthy eyes.

Some of these studies have shown how certain vitamin and mineral supplements can have a positive effect on eyes and sight. Others have shown there to be no or little benefit. For this reason various organisations are calling for further, larger scale research.

As a result of these studies there are now a number of different supplements for eye health on the market. There is still divided medical opinion on the use of supplements for both eye health and for preventing, or slowing down, the progression of AMD and cataracts in particular.

The general consensus of opinion is that with a good balanced diet that includes sufficient fresh fruits and vegetables there should be no need to use supplements.

However, research has shown that many people in the UK do not get enough vitamins and minerals from their diet. Some people might consider taking a supplement for their general and eye health when :

• their diet does not include enough fresh fruit and vegetable
• diet does not include enough vitamins and minerals
• vitamins and minerals from food are not adequately absorbed by the body
• it is hard to obtain or prepare fresh fruit and vegetables
• they have been told to take a supplement by their doctor or nutritionist.

However, experts agree that taking supplements is not a substitute for a healthy diet

Conclusion

Evidence regarding the benefits of nutritional supplements against eye disease is conflicting and there is no real agreement among researchers on this subject at present. However, a consensus has been reached on the importance of a healthy, balanced diet full of fresh fruits and vegetables, particularly leafy green vegetables such as kale and spinach.

Key points to remember:

• Eat a good, balanced diet with lots of fresh fruit and vegetables.
• Discuss changing your diet or taking vitamin supplements with your GP.
• Discuss your diet or taking a vitamin supplement with your GP if you believe that your diet may be inadequate.
• The biggest avoidable risk is smoking.
• Protect your eyes from sunlight. Use good quality sunglasses, ie those that have the ‘CE’ mark, which means they meet the European Union Quality Standards. Wearing a brimmed hat also offers very good protection.
• Get your eyes tested at least every two years and more frequently if necessary.

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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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A Candy That Won't Make You Guilty For A Snack

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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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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100 Foods That Won't Kill You Right Now

Besides eating to lose weight, why not eat to improve your productivity? Whether the following foods help sharpen your eyesight, keep your brain focused, or just fill you up without making you feel lazy, you’ll find they’ll help you keep your day on track.

Energy

Most of us can be productive in the mornings, but if you find that you’re unable to concentrate or simply lose the energy to keep going many afternoons, these energy and brainpower boosting foods are what you need.

1. Eggplant: As long as you don’t forget to eat the skin, it doesn’t matter how you ingest your eggplant. Eggplant skin contains the nutrient naunin, which keeps your brain sharp by increasing communication between your brain cells and messenger molecules. You won’t be able to help staying focused after eating eggplant.

2. Raisins: If you need a boost of energy, steer clear of the carbs and grab a pack of raisins. These high-energy fruits are low in fat and calories and rich in antioxidants which help restore your body’s most important cells.

3. Lima beans: Now that you’re over the age of eight, we hope you can finally appreciate why your mother made you eat your lima beans. Lima beans give you tons of energy from iron and dietary fiber while preventing your body from absorbing too much sugar. Iron helps you get a good night’s sleep, as it prevents anemia, a leading cause in sleepless nights for women.

4. Corn: Eating corn can help combat stress, so eat up. The important nutrient pantothenic acid is prevalent in corn, which helps metabolism and alleviates stress.

5. Figs: Figs have the best kind of dietary fiber that maintains high energy levels while keeping your appetite far away. Whether you find fresh figs or a pack of the dried fruit, enjoy its natural sweetness.

6. Tuna: While doctors continue to debate over the good and bad effects of tuna, especially when consumed by pregnant women, there’s no way to ignore the fact that tuna is the original brain food. Not only does tuna help you focus, it also fends off depression. Tuna is good for your heart and helps prevent childhood asthma.

7. Spinach: Make like Popeye and inhale that spinach. Full of practically every nutrient you could think of, spinach is the easiest way to take in all your vitamins at once. In addition to fighting cancer and building strong bones and muscles, spinach reduces stress and help keeps your brain young and focused.

8. Chicken: Chicken is a lean alternative to beef. It is filled with protein and important B vitamins that give you loads of energy and speed up your metabolism. Eat chicken several times a week and you’ll never be too tired to exercise again.

9. Turnip greens: Turnip greens usually don’t get as much credit as they should. A not-so-popular vegetable among children, turnip greens help keep your mind sharp as you creep into old age.

10. Green beans: Top off your salad with fresh green beans and feel your energy bounce back. Green beans are packed with iron and zinc, as well as immune-strengthening vitamins A and C.

11. Cod: Cod, like the other fish that appear on this list, is an optimal way to get your protein without indulging in a lot of calories. It also helps your brain stay focused and ward off depression.

12. Hummus: This all-natural food is an easy way to get some energy-boosting protein fast. Spread hummus on whole grain bread or rye bread for a tasty and quick snack.

13. Pita bread: Pick a hearty wheat or whole grain version of this ancient food to reap its health benefits. Pita bread generally has a few more calories than regular sliced bread, but it will help you stay full and focused longer.

14. Peanut butter: Get back in the game after just a swallow of this childhood favorite. In moderation, peanut butter makes a great snack. Indulge in a spoonful to curb your appetite and cravings for sugar.

15. Kidney beans: These large beans are vital for maintaining high energy levels for long periods of time. Add to chili for a satisfying meal.

16. Honey: Drizzle a little honey on your morning toast, and you’ll not only get rid of your sugar cravings, you’ll also decrease your chances of catching a virus or other nasty disease.

17. Walnuts

: The omega 3 fatty acids found in walnuts help you think more clearly and keep you focused your day. Also excellent sources of protein, walnuts are a delicious alternative to potato chips.

18. Sunflower seeds: Sunflower seeds are another popular, but uncommon, way to beat fatigue. They require a lot of work to eat, so your mouth will get a lot of exercise, forcing your body to work for its food.

19. Lemons: A squeeze of lemon in your tea or even sucking a sliced lemon for a few seconds will wake up your mouth and give you that extra pep you need to finish the day.

20. Sage: Banish forgetfulness with an extra dash of sage. Sage has been proven to improve memory, so you can start untying those strings from around your finger.

Eyesight

For many entrepreneurs, long hours in front of the computer screen has become an absolute necessity. These foods that benefit the eyes will help you ensure that all that time spent staring at a 17 inch screen doesn’t wear your eyes out.

21. Strawberries: As with the other fruits on this list, strawberries help your eyesight. If you’re glaring at your computer all day or just enjoy watching a lot of TV, you’re going to need all the help you can get. Eating strawberries has also been linked to preventing cancer.

22. Carrots: One cup of chopped carrots will give you six times your recommended daily value of Vitamin A. They improve eyesight, especially in the dark. Rumor has it that carrots will also make your eyes sparkle.

23. Smoothies: Smoothies made with real fruit are a tasty, filling way to take in a significant amount of fruits. You’ll feel like you’re indulging in a naughty snack, but you’re not.

24. Flaxseeds: If you’ve been working or studying all day, your eyes are probably feeling a little dried out. Flaxseeds help prevent dry eye syndrome, allowing you to feel fresh even after a hard day.

General Productivity Boosters

The foods in this category don’t just boost your productivity in a single way, but rather they help you across multiple categories.

25. Salmon: Not just a fish dish delicacy, a single serving of salmon is also full of healthy benefits. Low in calories but high in important omega 3 fatty acids and protein, salmon will keep your appetite at bay while you concentrate on your busy day. Salmon is known for keeping high-blood pressure in check – a benefit for the demanding currency trading lifestyle. Salmon also lowers your chances of sunburn, dry eyes, stroke, prostate cancer, and even minimizes feelings of hostility in young adults. Without the distractions of moody adolescents, you’ll be able to get twice as much done!

26. Shrimp: Low in calories but high in Vitamin D and protein, shrimp is an excellent choice for a snack or even a whole meal. Good for the heart and the brain, shrimp will help you age gracefully while it decreases your chances of Alzheimer’s.

27. Water: Water is probably the most underestimated health drink on the planet. Water speeds up your metabolism, keeps you hydrated, helps skin stay acne-free, and kills appetite. You’ll also be flushing out your digestive system and colon.

28. Turkey: This lean meat isn’t just for Thanksgiving. Turkey is a huge source of protein and energy. It helps your body fight cancer. Just don’t eat a turkey sandwich for lunch if you’ve got a busy afternoon ahead of you because turkey is full of tryptophan that make you sleepy.

29. Mustard Greens: Mustard greens prevent the chances of your body developing asthma and helps relax your muscles if you already have it, allowing you to breathe more easily and regularly.

30. Dill: Dill is a popular seasoning not just for its zippy flavor but also for its ability to control bacteria growth. It contains calcium, iron, and magnesium, helping your bones stay strong while you rush around.

31. Plums: Not only do plums have a lot of iron, they improve your body’s chances of absorbing enough iron.

32. Sweet potatoes: Sweet potatoes, also known as yams, are surprisingly good for you. Despite their sweet taste, they have been recently labeled as the “antidiabetic food.” As it turns out, sweet potatoes maintain a balance of your blood sugar levels. They also contain an impressive number of antioxidants and proteins.

33. Papaya: The benefits to eating papaya are endless. The colorful fruit helps protect you against the potential damages of secondhand smoke, rheumatoid arthritis, and even the common cold.

34. Pear: If you’re allergic to many of the fruits on this list, try a pear. Pears are hypo-allergenic, so they provide you with all the healthy benefits of any other fruit, without the nasty side effects.

35. Cauliflower: Like most other vegetables included on this list, cauliflower has an immense amount of Vitamin C and impressive detoxifying capabilities. Just don’t pour on the ranch dressing, or you’ll also be getting a lot of fat and calories.

Avoiding Colds and Other Common Illnesses

Being productive is as much about minimizing downtime as it is about having more energy. These foods will help boost your immune system and ensure that your out of commission for fewer days each year.

36. Orange juice: Unless you like getting colds, you’d better drink your OJ everyday. As a prime source of vitamin C, orange juice will keep you energized and healthy…not to mention out of bed and sneeze-free.

37. Bell peppers: Want to maintain your busy lifestyle? Better include bell peppers in your daily diet. It doesn’t matter what color, red, green, or yellow, each variety of bell peppers is full of Vitamin A and C, as well as other nutrients which will keep away joint pain and nasty colds.

38. Green tea: You may not believe it, but green tea is as healthy as it is trendy. Full of beneficial antioxidants, green tea also strengthens your immune system, saving you a trip to the doctor.

39. Pumpkin seeds: Pumpkin seeds are a tasty, salty snack that reduce symptoms of arthritis and keep you on the move. They strengthen your immune system, so instead of chowing down on sticky candy this Halloween save those pumpkin seeds and snack away.

40. Summer squash: Summer squash, or zucchini, is a tasty vegetable that fights diseases big and small. Packed with Vitamin C, folates, and fiber, squash fights against colds and arthritis, metabolic disorders, and even cancer.

41. Ground cinnamon: Next time you feel a cough or the chills coming on drink some tea spiked with ground cinnamon. The spice’s warming powers will ease your discomfort and may help ward off the cold altogether.

42. Garlic: As long as you pack some mints, it’s more than okay to indulge in a little garlic. Garlic is a natural anti-inflammatory, meaning that it is an excellent way to help your body fight infections from the common cold to HIV.

43. Apricots: Eating apricots regularly will reduce your chances of getting sick. This fruit is also good for your heart and keeps your eyes sharp.

44. Cayenne pepper: Sprinkle a little cayenne pepper on your meal, and clear up a stuffy nose, wake up a lazy mind, or speed up your metabolism. Cayenne pepper also acts as a natural pain reliever, so simple aches and pains won’t be able to stand in your way.

45. Cranberries: If you’ve got a urinary tract infection, you won’t be able to concentrate on anything. Drink some cranberry juice (cranberry juice concentrate won’t do the trick) and down a handful or two of the fresh fruit itself. You won’t have to wait too long before the natural healing effects take over.

46. Cloves: Add cloves to homemade soup or when baking a spice cake, and you’ll not only protect yourself from dangerous environmental toxins, you’ll also ease any annoying joint pain.

47. Clementines: Clementines are a delicious, portable fruit, so feel free to take 2 or even 3 along with you as you head out the door. Clementines may be small, but they’re loaded with potassium, antioxidants, and of course Vitamin C. Dip in chocolate for an extra special treat.

Improving Digestion and Sleep

All the energy foods in the world won’t do you any good if you aren’t getting a decent night’s sleep or are constantly having stomach pains. The foods in this category will help to settle your stomach and ensure that you will be rested for the next day.

48. Black beans: Black beans give your body the right kinds of dietary fiber which help clear out your digestive system and keep your tummy from growling between meals. Great as a topper on salads or mixed with salsa for a delicious dip, black beans are also an excellent source of iron, which gives you more energy and focus throughout the day.

49. Bran cereal: Bran is a huge source of dietary fiber, which keeps you full and cleans out your digestive system. Great for battling constipation, bran will keep your mind on your day and not on having to use the restroom.

50. Avocado: Avocados are full of dietary fiber and potassium, which will keep you from cramping up due to bloating. Add a little avocado to your salad or appetizer menu and sleep like a baby.

51. Apples: You already know that an apple a day keeps the doctor away, but do you know why? This sweet snack has a lot of fiber which cleans out your digestive tract while preventing stroke and lowering cholesterol levels.

52. Brown rice: Your body digests brown rice much more easily than white rice, all the while soaking up the grain’s valuable nutrients. Brown rice lowers cholesterol and is packed with energy-giving fiber and manganese.

53. Onions: Adding onions to any dish will add taste while lowering your blood sugar. Onions are also good for the overall health of your stomach, settling that queasy tummy during a hangover.

54. Grapefruit: Loaded with Vitamin C, grapefruit is one of the best ways to fight a cold so you’re alert during the day and decongested enough to sleep at night. It even gives protection against painful kidney stones.

55. Pound cake: Munch on pound cake or another sensible dessert to help you drift off to dreamland. Studies show that carbohydrates and comfort food ease your body into a deep sleep. Just be careful not to overindulge or you’ll start packing on the pounds fast.

56. Pinto beans: Beans, beans, magical fruit. While most beans boost the ability to clear out your digestive tract in no time flat, pinto beans are probably the best at it. Also a great source of fiber, pinto beans are just another food that keeps your mind on your work, not your appetite.

57. Celery: Celery is a great source for Vitamin C and is a popular diuretic. Say goodbye to bloating and cramps when you pile on the celery.

58. Cucumbers: Kill two birds with one stone when you eat your cucumbers. Loaded with fiber, cucumbers are full of water, which your body needs to help you digest the high-energy giving fiber.

59. Peppermint: If you’ve got a stomach ache or just need to perk up a little bit, try some peppermint. Peppermint is a known muscle relaxant which eases your tummy. It helps you breathe easier, clearing up nasal passages and easing sinus pressure. Get rid of that headache and get back your concentration.

60. Ginger: Beat nausea and gas with ginger tea or ginger snap cookies. A powerful fighter against motion sickness, morning sickness, and bad gas, ginger eases your tummy muscles and combats gas naturally.

61. Pineapple: A serving of fresh pineapple eases your digestive tract and will keep cramps at bay, all while satisfying your desire to nibble on something sweet.

62. Cantaloupe: Cantaloupe is one of the best sources of Vitamin A, but it is also rich in potassium. A good choice for anyone who does a lot of walking or running. Cantaloupe will keep your muscles elastic and cramp-free.

63. Soybeans: If you’ve been having trouble sleeping, eat soybeans with your dinner. High levels of tryptophan will increase your chances of falling and staying awake all night long.

64. Asparagus: Cooked in a casserole or laid gracefully along a plate of lamb, asparagus is full of healthy benefits. A natural diuretic, asparagus combats bloating and PMS, while also protecting a new fetus as it develops inside the uterus.

Low Fat Filling Foods

Bootstrappers often lead a sedentary lifestyle, meaning that if you want to remain fit and productive you’ll need to keep your fat consumption down. The foods in this category are designed to fill you up without expanding your waistline.

65. Salsa: Salsa makes a delicious add-on to breakfast eggs or virtually any appetizer, but it also helps control weight gain. An appetite suppressant, salsa helps the body burn calories throughout the day, keeping your mind from obsessing about calorie counting and snacking.

66. Egg whites: All the protein of regular eggs without the calories and fat that raise your cholesterol. A favorite among dieters and athletes, egg whites and a sensible exercise routine will keep you looking trim and strong.

67. Venison: Whether you shoot it yourself or buy it from the store, venison is a healthy way to enjoy your red meat. Extremely high in protein, venison is surprisingly low in saturated fat. Instead of feeling groggy and greasy after your meal, you’ll feel energized and healthy.

68. Yogurt: Low-fat yogurt is an easy alternative to drinking a glass of milk each day. Yet another great source of calcium, yogurt is also rich in nutrients like B12, good-for-you bacteria and iodine, which strengthen your immune system and even adds years to your life.

69. Cheese: Cheese isn’t just a valuable source of calcium; it also keeps your muscles elastic, which decreases your chance of experiencing injury or soreness. Be sensible, of course, layering a low-fat variety on your sandwich or eating a handful of cheese cubes is much more healthy than indulging in a greasy slice of pizza.

70. Milk: Lowfat and skim milk are full of calcium but low in unnecessary fat and calories. Drinking a glass will keep your stomach full and away from the vending machines. Recent studies also suggest that milk helps your body’s ability to burn fat and lose weight. Drink up!

71. Almonds: Almonds are any weight watcher’s dream snack. Filled with good fats that your body can work off quickly, almonds stay with you so you’re not constantly craving more food. Keep a can on your desk and keep your stomach quiet while you work.

72. Potatoes: Stay away from the sour cream and bacon bits, and you’ll enjoy your potato’s health benefits as much as the filling vegetable itself. Dieters often shun the potato because of its starches and carbohydrates, but eating a potato is a surprisingly low-calorie food, which also gives your body the cancer-fighting nutrients it needs.

73. Tofu: A healthier alternative to meat, tofu still manages to deliver the needed protein, iron and other nutrients to your body. Tofu is a must-include food for any woman going through menopause, as it maintains a balance of fluctuating estrogen levels and rids your body of symptoms like hot flashes. Talk about improved productivity.

74. Watermelon: Slicing up a watermelon is another great way to have dessert without having to count calories. Despite its simple construction, watermelon is a powerful cancer fighter and energy booster.

75. Snow peas: This healthy vegetable doubles as a crunchy snack that might just help you stay awake. The low-calorie food means you can snap away on as many as you’d like, exercising your mouth and avoid falling asleep at your desk.

76. Snapper: Another take on the fish plate is snapper. Snapper is great for your heart but low in calories, so don’t feel bad about going back for seconds!

77. Diet soda: If you have to drink soda, better make it diet. You’ll eliminate empty calories and teeth-destroying sugar, but still benefit from the caffeine.

78. Vanilla soy milk: Flavored soy milk makes drinking your milk as tasty as downing a vanilla shake. Instead of all that sugar and fat, you’ll enjoy the lasting benefits of protein.

79. Whole wheat pasta: If you’re dying for Italian food, don’t deny yourself a hearty bowl of good pasta. Substitute white flour pasta for the whole wheat variety. Your body will work off the whole wheat faster, and after dinner you won’t be lying around complaining that you’re too stuffed to do anything.

80. Low fat frozen yogurt: A cool burst of this refreshing dessert will wake up your mouth and your mind in no time. Indulging in a sweet treat also helps break up your day.

Controlling Blood Pressure and Becoming Heart Healthy

Entrepreneurs are generally an anxious bunch. All that worrying and hustling can be terrible for your heart, so its important to control your blood pressure.

81. Bananas: Bananas are rich in Vitamin B and C, but they’re most appreciated for their extremely high levels of potassium, which maintain blood pressure and reduce the probability of stroke. Bananas also contain a vital but often overlooked nutrient called fructooligosaccharide, which increases your body’s ability to absorb calcium and build strong bones.

82. Dark chocolate: Indulging in a piece of rich dark chocolate once a day will satisfy your craving for sweets while lowering blood pressure and giving you a load of antioxidants. It’s also been suggested to act as an aphrodisiac, so what are you waiting for?

83. Scallops: Scallops are packed with protein, magnesium and vitamin B12, reducing your risk of blood clots and heart problems.

84. Romaine lettuce: When you’re washing lettuce for your salad, pay extra attention to the green, leafy kind. Romaine lettuce is packed with Vitamins K, A, and C, and is also good for your heart.

85. Olives: Olives are another small but significant anti-inflammatory, as they reduce symptoms of asthma, arthritis, and even menopause. Whether you add them to your pizza or salad, don’t forget the olives!

86. Kiwi: Another surprising food that alleviates asthma symptoms kiwi. It reduces the uncomfortable wheezing associated with the respiratory disease. Also an excellent source for antioxidants, refreshing kiwi will also help your body stabilize blood sugar.

87. Grapes: Another heart-healthy fruit, grapes can help balance out fattier foods and prevent the formation of dangerous blood clots.

88. Collard greens: Guilty only by association, collard greens are an incredible source of nutrients, not a greasy home-cooked artery clogger. Rich in Vitamins A, C, and K, collard greens are a menacing weapon against breast cancer.

Cancer and Long-Term Illness Prevention

While we commonly think of productivity in the short-term, when considering your health and that of your company, it is important to recognize that long-term illness can pose a very serious risk

89. Blueberries: Grab a handful to curb your craving for sweets or sprinkle on top of a dessert to satisfy your Vitamin C and E intake. Blueberries also help your eyes quickly adjust to the dark and stay alert during nighttime hours. Blueberries help the brain stay young and avoid the progression of Alzheimer’s disease and other age-related brain degenerations. Prime blueberry season lasts May-October.

90. Kale: The cancer-fighting advantages of this leafy green vegetable are enormous. Vitamins K, A, and C are abundant in just one serving, as are other key elements such as dietary fiber, iron, calcium, and omega 3 fatty acids. Kale protects eyes against damaging UV rays and lowers chances for arthritis. Good news whether you’re an athlete or your job has you locked to the keyboard all day!

91. Cabbage: While cabbage contains huge amounts of Vitamin K and other important minerals, its health benefits are especially significant for women. Increasing the rate at which estrogen is broken down, cabbage is good for a cancer-preventing diet.

92. Tomatoes: Tomatoes offer an impressive amount of vitamins as well as being a lead contender in the fight against prostate cancer. Slice up for a salad or roast along with tasty summer vegetables for a spicy side dish.

93. Leeks: Adding leeks to your salad or soup will give your vitamin A and C levels a needed boost, as well as helps your body fight colon and prostate cancer. A vegetable with virtually no calories, leeks are a great snacking choice if you’re trying to quit smoking. Keep your mouth occupied and the weight off while you nibble on this semi-sweet treat.

94. Broccoli: Just one serving of broccoli will give you a double dose of your daily Vitamin C. Broccoli also helps prevent ulcers and prostate and bladder cancers. So add it as a side to your dinner instead of fries or greasy chips.

95. Rye bread: Don’t reach for that sticky white bread any longer. Rye contains as much if not more cancer-fighting nutrients than vegetables and will help you feeling full longer.

96. Raspberries: For a fruit so small, raspberries are an enormous source of antioxidants. Raspberries are one of the only fruits that contain ellagitannins, making them a must on our list and an excellent combatant against cancer.

97. Basil: Sprinkling just a couple of teaspoons on in your tomato sauce can help protect your family’s genes. Basil strengthens your DNA cell structures and protects against unwanted bacteria which could make you sick.

98. Crimini mushrooms: These darker mushrooms are rich in valuable antioxidants and iron, combating colon cancer and other diseases while increasing your chances of getting a good night’s sleep.

99. Brussels sprouts: Another key ingredient to avoiding getting sick, Brussels sprouts are full of Vitamins K and C. They also work to clean out your system and fight many types of cancer.

100. Seaweed: Don’t cringe, it’s good for you. And for your potential baby. Seaweed prevents many birth defects, as well as lessening menopause symptoms.

Now that we’ve provided you with 100 healthy foods, you won’t have any more excuses as to why you’re feeling a tickle in your throat or why you’re groggy and lethargic because of a too-full tummy. Try to incorporate foods from this list into your daily meals, and you’ll experience better and longer productivity all day everyday.

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The Awful Truth About Kids & Obesity

There is an ongoing argument these days on the Obesity Factor in Kids. "Whose fault is it?" "The parents? The kids?"

The answer might be, "Neither". The answer might be, "Our educational system." There are so many things in the world to learn about - from math to science, but math, science and reading do not affect the longevity of man. Eating does. Nutrition does. Exercise does.

We may be able to tally up the most complex of math problems, but we don't even know where to begin when we are dealing with the food in front of us that we must eat each day to survive. What good is it during those years when life is cut short?

Solutions to the Kids & Obesity Problem

• Kids sit a lot these days - about 6 hours and sometimes more at school yet when Kids Obesity is addressed, it's almost always put on the Parent's back. Video games and television are blamed.


• Activity periods should be a HUGE part of the daily grind NOT only at home, but also at school. Activity periods should be instituted two times per day - an hour in the morning and an hour in the afternoon. Kids should be allowed to choose what activity they would like to do - whether it's just enjoying the outdoors, or shooting hoops.


• It is only normal for the body to begin winding down at the end of the day. This is just one more reason why our kids should be allowed opportunities at school to move around more.


• Another contributor to Kid's Obesity is teachers who assign homework. Many times, kids have four or more teachers, and each may assign homework which requires a half hour or more to complete. They say it's to teach kids responsibility - yet homework not only eats into Family Time, it eats into Activity & Relaxation Time. There aren't many adults who bring home work after hours.


• To add even more 'weight' to the Kids & Obesity issue, most school cafeterias would make a grown nutritionist cry, yet soda and candy machines are yanked out and tagged 'the Fat Predator'. Kids should be taught that soda and candy can be a part of a healthy diet AND healthy, TASTY foods should be a part of a kid's school day.


• Last but not least, when our kids are involved in fund-raisers, why are candies and cookies sold as fund-raisers?

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Extra Fatty Diet could harm Female Fertility

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Extra Fatty Diet Could Harm Female Fertility

Researchers have given women another reason to shed that excess flab. Researchers have said that

extra fat can damage eggs in the ovaries.

The study was conducted by a team of researchers from the University of Adelaide led by PhD researcher Cadence Minge and was conducted on pregnant mice.
While conducting their study the researchers noted that a fatty diet

stops eggs from developing into healthy embryos

, thereby affecting fertility.

“As a result, when fertilised, these eggs are not able to undergo normal, healthy development into embryos,” said Dr Minge.

“We hope our findings will encourage women to consider carefully the impact of their lifestyle choices on their own future and that of their children,” she added.

However, the researchers also found a way to completely reverse the effects, thus enabling the eggs to develop into healthy embryos. This was done by using the

diabetes drug Avandia

.

Using the drug the boffins selectively targeted a protein called

peroxisome proliferator-activated receptor gamma (PPARg)

and found they could undo the damage caused.

“The drug enables us to switch on the protein, thereby changing the way in which the ovaries sense and respond to fats,” Minge said.

“Embryo development rates are restored, and the cellular differentiation of the early embryo is improved,” she added.

However, Dr Minge also warned women that Avandia is not a safe treatment option for obese, infertile women at this stage.

“Also, the drug itself can have possible harmful side-effects, and more research is needed to find other, safer ways of activating the protein,” she said.

[Via Health Jockey]

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