Certain Foods That Contribute to Inflammation
The list of foods to prevent for that anti-inflammation diet plan includes all wheat products, dairy items, potatoes, tomatoes, corn, sugar, citrus fruits, pork, commercial (nonorganic) eggs, shellfish, peanuts and peanut butter, coffee, alcohol, juice, caffeinated teas, soda, something containing hydrogenated oils, processed meals, and fried foods.
Numerous of these meals can lead directly to irritation. For instance, tomatoes and potatoes, which are component of the Solanaceae or nightshade family of vegetables, are recognized to cause irritation. Tomatoes and potatoes ought to certainly be avoided by anybody with arthritis of any type. Dairy items are worth mentioning because they have a tendency to become very higher in fat.
The amount of weight really isn’t the problem, although, because the quantity of fat-soluble poisons which are stored within the weight becomes the true issue. We know that conventionally raised dairy cows, and consequently dairy products, are bombarded with poisons in the form of pesticide residues on feed and genetically modified soy products in the feed.
Many cattle, who are naturally herbivores, are even fed animal protein, which consists of its own accumulated toxins and therefore in turn further increases the total toxin load in dairy products. Like a result, dairy products contribute to the load of toxins that the body’s immune program must procedure and get rid of (or store if the body is under tension and thus unable to get rid of the poisons).
You might be wondering how you’re going to obtain the calcium necessary for bone health if you’re asked to avoid milk. Isn’t avoiding milk particularly risky for that development of children’s bones? The dairy industry has done an superb job of marketing the notion that everyone needs to drink milk to keep bones wholesome and strong.
In truth, there are many nondairy sources of calcium, including fortified soy, rice, oat, almond, and other nut milks. The entire body absorbs only about 30 percent from the calcium contained in dairy items. The Townsend Letter for Doctors and Individuals, inside a summary of more than twenty various articles, concluded that an allergy to cow’s milk is common amoung adults and kids.
In fact, intact milk proteins are recognized to stimulate the secretion of proinflammatory cytokines in susceptible individuals, such as those with cow’s milk allergy.In addition, simply because our regular diet plan is largely made up of animal proteins (such as milk proteins), which are acidic in nature, the entire body removes calcium from the bones to help balance the pH in the gastrointestinal system. If one finds they do not react to dairy and wish to include it in their diet, I suggest eating only natural dairy products.
They don’t include the pesticide residues, hormones, and antibiotic residues normal dairy may include. That’s simply because the cows are held to higher feeding standards and therefore do not accumulate uneccessary poisons through their diet. Still, even organic dairy items shouldn’t be consumed daily. The best-and an frequently overlooked-substitute to drinking milk is drinking water.
I want my patients to drink half their fat in fluid ounces of filtered drinking water daily. (one cup equals eight fluid ounces. Therefore, a person weighing 140 pounds ought to drink seventy fluid ounces of drinking water everyday, which works out to about nine cups, or a little over two quarts.)
Drinking filtered water is important simply because it reduces the toxin load by filtering out unwanted metals for example aluminum and lead, bacteria, hormones, pesticide residues, industrial polutants, solvents, toxic elements, along with other water-soluble toxins. Liquids to consume as part of the anti-inflammation diet consist of filtered drinking water and herbal teas made with filtered water.
All caffeinated beverages and beverages containing sugar are prevented. Juice is prevented simply because it is really a big source of concentrated sugar, even though it is a natural sugar. Ask yourself if you can eat four oranges in one sitting. If the answer is no, then you ought to not consume an eight-ounce glass of orange juice, which contains the equivalent amount of sugar yet lacks the beneficial fiber content the whole fruit would have.
Alcohol ought to be prevented because it turns into sugar once in the entire body. Coffee along with other caffeinated beverages are very taxing towards the liver due to their toxin load and are taxing towards the adrenal glands because of caffeine’s impact on cortisol amounts. The adrenal glands, located on top of the kidneys, are responsible for maintaining energy, generating sex hormones, balancing blood pressure and blood sugar, and moderating the stress response.
If a person’s program is already burdened with physiological or psychological stressors, caffeine will exhaust any stress-moderating resources left within the body. Caffeine also has a detrimental impact on weight loss and can cause anxiety, anger, insomnia, and irritability.Commercial eggs, beef, and pork are included on the list of foods to avoid largely for the exact same reasons that dairy is to become avoided: simply because of the toxin content material and acidifying nature of the animal protein.
Pork and beef are higher in arachidonic acid, which promotes irritation. Some organic beef is allowed but ought to be eaten sparingly. Pork, even natural, is not permitted on this diet plan because of its potential to stimulate an autoimmune response and due to its fat quality. Pigs have very similar protein structures to humans; therefore, consuming pork can improve the chance of cross-reactions within the immune program.
A cross-reaction occurs when the immune program reacts towards the pork proteins which are so comparable to human proteins, simultaneously triggering an immune response against the body’s own cells. In his publication The Maker’s Diet, Jordan Rubin describes pork as an unclean meat; he compares pork with beef based on the complexity from the two animals’ digestive systems. Rubin states that meat from cows is really a “cleaner” meat than pork because of cows’ complex digestion (they have four stomach chambers) and because of what cows eat.
Simply because pigs often live in unclean environments, have noncomplex digestion, and will eat something, including their personal young, he considers them to have lower-quality fats, making them a lower-quality food. Studies have shown that the visible weight content in pork is really high in arachidonic acid compared to beef, although the actual meat of pork is lower in arachidonic acid. The anti-inflammatory diet is developed to nourish the entire body on all levels.
Pork is not permitted on this diet plan for more than one reason: because of its high levels of arachidonic acid and because of its potential to create immune-system imbalance. Natural eggs which are free of hormone and pesticide residues and that come from free-range chickens are permitted, but they should not be eaten each and every day due to their animal-protein content.
Sugar causes numerous abnormal reactions within the body and ought to be avoided by all individuals. Sugar depresses the immune program and doesn’t provide any nutrients towards the diet plan. Prolonged high-sugar diets lead to higher glucose amounts, higher insulin levels, and high cholesterol amounts, all of which improve heart illness risk, insulin resistance, and diabetes danger.
Shellfish and peanuts are avoided as part of the anti-inflammation diet simply because many individuals have allergies to them. Peanuts also grow an aflatoxin on their surface, which has been shown to improve the incidence of cancer in some individuals; peanuts must be processed carefully to prevent production of this substance. Corn is another common allergen that needs to be avoided.
Conventionally grown corn has often undergone a significant amount of genetic engineering and been subjected to heavy bombardment with pesticides. Wheat is worth discussing, simply because our regular diet plan has gone wheat crazy. Should you want a good perspective on wheat use in today’s diet, ask anyone who has celiac illness, that is a disease of gluten intolerance that results in bowel difficulties.
Believe from the typical American family and what they eat on a everyday basis. As mentioned above, one might have cereal, toast, or pancakes for breakfast, a sandwich for lunch, and then pasta or pizza for dinner. The typical family might consume wheat three times everyday. Today, wheat isn’t what it was a hundred years ago.
Wheat has been greatly genetically modified; furthermore, many nutrients are removed within the refining and processing of wheat. Genetically modifying wheat has elevated its gluten content material to 90 percent, which is extremely irregular. It’s possible that the genetic modification of wheat has changed its structure into something our entire body does not recognize as “safe to pass.”
In their book Dangerous Grains, James Brady and Ron Hoggan describe gluten like a protein how the immune system reacts to pathologically, producing inflammation. Their theory, supported by evidence, is that gluten destroys wholesome tissue via molecular mimicry, or cross-reaction. According to an article published in the November 2001 issue from the journal Annals of Allergy, Asthma, and Immunology, the substances CRP and IL-6 are increased during acute allergic reactions.
Keep in mind that CRP and IL-6 stimulate irritation. This exact same reaction can be seen with any food allergy, wheat just being a common instance. Citrus fruits may improve irritation in the entire body; they also have a tendency to aggravate arthritis symptoms. It isn’t clear why citrus foods trigger inflammatory joint symptoms in some people but not others;
nevertheless, in numerous individuals with rheumatoid arthritis, one or a lot more from the foods to be avoided on this diet plan will make their condition worse. Again, this does not mean that all these foods are necessarily bad for everybody. Just like a bee sting can trigger an extreme response in one individual and not in additional, these meals might trigger joint pains in some individuals but not others.
Keep in mind that during the elimination and challenge phase of the diet, you might begin to consume these foods again to see if you react to them. For instance, if you reintroduce peanuts and don’t react to them in a negative way, you can consume them, but not every day. (Remember that one from the key functions of a wholesome diet is variety.)
Knowing your food reactions is going to be helpful in treating and preventing chronic disease. Interestingly, a person might find that they react to nonorganic corn, but not to organic corn. Finally, besides foods that commonly trigger allergies or sensitivities, other meals that ought to be avoided are processed meals, meals containing hydrogenated oils, and fried foods. Foods containing hydrogenated oils, such as fried meals, stimulate the release from the inflammationpromoting prostaglandins.
Any meals that are processed are likely to include big amounts of preservatives, toxins, and dyes, all of which contribute towards the body’s overall toxic load. In addition, they have often been sitting on shelves for weeks or months prior to purchase, clearly reducing their level of vital nutrients.
Top 5 Reasons Why We Need to Supplement Our Diet With Fish Oil
Awareness of the health benefits of fish oil started since 1930’s but during the past few years, with the results of different clinical studies, there is a dramatic increase in the consumption of fish oil as a health supplement. Researchers studied the Greenland Eskimo population and were amazed to see decreased cases of heart attack, hypertension, dyslipedemia and atherosclerosis. Deep sea fishes contain the essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids from fish are one step higher among food supplements because the FDA had given them the “qualified health claim” status compared to the usual “no approved therapeutic claim” status of other supplements.
Here now are the Top Five Reasons why we should supplement our Diet with Healthy Fish Oil.
1. For Cardiovascular Diseases
Cardiovascular diseases based on the statistics are still the number one cause of mortality and morbidity worldwide. Numerous studies support that deep-sea fish oils really help manage cardiovascular diseases.
A study on the benefits of EPA was published in The Lancet in 2007. The study involved a large group of over 18,000 patients with unhealthy cholesterol levels. The patients were randomly assigned to receive either 1,800 mg a day of EPA with a statin drug or a statin drug alone. The trial went on for a total of five years. It was found at the end of the study those patients in the EPA group had superior cardiovascular function. Non-fatal coronary events were also significantly reduced in the E-EPA group. The authors concluded that EPA is a promising treatment for prevention of major coronary events, especially non-fatal coronary events.
Another study published in the American Journal of Health System Pharmacy March 2007, patients with high triglycerides and poor coronary artery health were given 4 grams a day of a combination of EPA and DHA along with some monounsaturated fatty acids. Those patients with very unhealthy triglyceride levels (above 500 mg/dl) reduced their triglycerides on average 45% and their VLDL cholesterol by more than 50%. VLDL is a bad type of cholesterol and elevated triglycerides can also be deleterious for cardiovascular health.
In 2006, the American Journal of Clinical Nutrition and JAMA concluded that there was a decrease in total mortality and cardiovascular incidents in patients who regularly consume fish oil supplements.
There are a lot more studies supporting the advantage of taking fish oil supplements in cardiovascular patients Anti-2. Anti-inflammatory Properties
In the early 1980’s, there was a study in Harvard that discovered the anti-inflammatory properties of the essential fatty acids EPA and DHA. They discovered the potent anti-inflammatory molecules called resolvins, maresins and omega-3-oxylipins.
The research in 2005 has suggested that the in-vitro anti-inflammatory activity of EPA and DHA translates into clinical benefits. Cohort studies of neck pain patients and of rheumatoid arthritis sufferers have demonstrated benefits comparable to those receiving standard pain relievers such as NSAIDs.
3. Anti-Cancer Properties
There are several studies reporting the possible anti-cancer effects of EPA and DHA particularly colon, breast prostate cancer. The essential fatty acids from fish oil slowed the progression of prostate tumors. One study reported that DHA is consistently associated with reduced risk of break cancer. In a a 2009 trial found that a supplement of EPA helped cancer patients retain muscle mass.
4. Improves the Immune System
Here’s another proof that fish oil is really one-step in advance compared to other supplements. A study regarding fish oil was published in the Journal of Nutrition in April 2007. Sixty four healthy Danish infants from nine to twelve months of age received either cow’s milk or infant formula alone or with fish oil. It was found that those infants supplemented with fish oil had improvement in immune function maturation with no apparent reduction in immune activation.
5. For Psychiatric Disorders
The essential fatty acids are thought. The explanation is that the essential fatty acids EPA and DHA play a role in the fortification of the myelin sheaths. In a six-month study involving people with schizophrenia and Huntington’s disease who were treated with.EPA or a placebo, the placebo group had clearly lost cerebral tissue, while the patients given the supplements had a significant increase of grey and white matter.
In 2006 the Omega-3 Fatty Acids Subcommittee, assembled by the Committee on Research on Psychiatric Treatments of the American Psychiatric Association (APA) stated the following: “The preponderance of epidemiologic and tissue compositional studies supports a protective effect of essential fatty acid intake, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), in mood disorders.
Another meta-analysis published in the Journal of Clinical Psychiatry in 2007, based on 10 clinical trials, found that Omega-3 polyunsaturated fatty acids significantly improved depression in patients with both unipolar and bipolar disorder. However, based upon the heterogeneity of the trials, the authors concluded that “more large-scale, well-controlled trials are needed to find out the favorable target subjects, therapeutic dose of EPA in treating depression”.
These are the Top Five reasons why we should take fish oil supplements. There are a lot more promising studies and evidences relating to the health benefits of taking fish oil supplements. We should invest on our health and taking fish oil supplements could really help.
How the High Fiber Food Chart Works
How the high fiber food chart works is important to understand if you are going to use it. It is important to increase your daily fiber intake. A fiber chart makes that easy by listing all the foods that are high in fiber. It also lists foods that should be consumed on a regular basis. The foods show their fiber content and how many servings are needed.
Fiber is important because it helps the body absorb more liquid and makes the stomach feel full on less food. This lets you lose weight. Your body does not digest fiber therefore there are no calories attached to the fiber. This means that items high in fiber can be consumed without the fear of taking in calories. Using the fiber chart allows you to see exactly what you need from each item to achieve a high fiber diet.
If you are trying to lose weight this is especially important because you can design an entire meal around the item on this chart. Other advantages to using the fiber chart is the ability to lower cholesterol, colon cancer, reduce heart disease, hemorrhoids, constipation, diabetes, and other health concerns.
The list of health issues that can be reduced is amazing by simply choosing foods from this chart. You should consume at least 30 to 40 grams of fiber a day for maximum affect. Each of the foods is broken down into categories such as fruits, vegetables, grains, nuts, and beans according to the amount of fiber they provide per serving.
With this knowledge in hand you can cook meals that include at least one item from the chart in each meal. Following the guidelines and a sensible diet will result in having a healthier lifestyle and losing weight. For convenience the chart can be printed out and kept with you. You can find the chart by looking online at many different sites.
Optimizing Your Mental and Physical Performance
As much as I am a fan of plans, visualisations, rituals, meditations, dreams, and various other exercises intended to turn an intention into reality; there is a group of more “normal everyday” activities which are, in my opinion, greatly underappreciated by the majority of personal development sources.
Maybe these things like the sexy magic-pill appeal of visualisation exercises, but I have found them to be areas in which by only applying a little bit of simple change here and there you can see massive improvements in many areas of your life.
1. Sufficient high-quality sleep
You can’t beat sleep debt, it’ll always get you back. If you ever find yourself yawning or tired during the day, which I know I do, then it’s a sign you’re not getting enough high-quality sleep.
It doesn’t matter if the tiredness symptoms only seem to last for a short amount of time, it’s still an indicator that you’re sleep deprived and sleep debt does not magically get repaid. Sleep debt only decreases by getting high quality sleep.
How is sleep affecting you if you’re not getting enough? In many ways, particularly in ways which effect your mental efficiency. The performance of any new skills you’re learning will be decreased, as well as your memory recall.
That doesn’t necessarily mean you have to get more sleep time though because if the quality of your sleep is poor then you could be spending more time in bed than you need to.
Many things can affect the quality of your sleep such as poor diet, lack of regular exercise, alcohol, caffeine, dusty environment, lack of plant-life, etc. You can read more in my article here.
I actually found when I changed my diet, began opening a window regularly, and introduced some plant-life into my room my sleep requirement went from 9 hours a night to 6 hours a night – I saved a whole 3 hours a night just by taking a few simple steps!
2. A well-balanced nutrient rich diet
There’s a Google techtalks vid on this topic in which the nutritional expert is asked – “which nutrients affect mental performance?”
The answer: “If you’re deficient – all (any) of them.”
There’s plenty of good reasons why I stick to my diet heavy in fruit, nuts and nutrient-rich vedge. One is that I’ve grown to enjoy the taste – apparently after eating this sort of stuff for a while your brain starts to realise how good it is and adjusts your taste buds to compensate.
However, another reason is the increased quality of life, quality of thought, and quality of my body is just so much that I can not bring myself to ever go back on this diet. After only a few weeks of following a nutrient-rich diet I noticed massive increases in skin-quality, mental performance, and physical endurance.
My question is – if quality is your concern, why wouldn’t you have a great diet?
3. Regular exercise
“Healthy body healthy mind” may sound outdated, but it’s just as applicable now as it ever was. Apart from the obvious advantages of having a rocket-fast metabolism, if your body is suffering from poor health then it will almost certainly affect every aspect of your thinking as well.
Regular exercise also has numerous other benefits, such as causing other natural functions of your body to process normally and to keep your mental willpower at a certain useful level.
The Benefits of Fiber Rich Foods
As a society that is focused on body image and weight loss being told to eat more carbohydrates can be as scary as being told to eat more scorpions. High fiber foods are such an important part of modern eating habits that there are even products that are branding and advertising based on their fiber content. Most often a high content of fiber is found in carbohydrate rich foods.
The American Dietetic Association recommends that we get about 20-35 grams of fiber per day. The average American is only getting about 15 grams of fiber a day. This is surprising because just by choosing the right fiber rich foods you can lower your cholesterol, prevent constipation, prevent upset stomach or heartburn and best of all it will help you reach your weight loss goals.
Increase your fiber intake by making sure you are eating 5-7 servings of fruits and vegetables everyday. Have half of a grapefruit for breakfast and chill the other half and have it for dessert. Half of a grapefruit contains about 6 grams of fiber. Avocados have so many health and beauty benefits. They contain healthy monounsaturated fat and (drum roll please) one medium avocado has about 10 grams of fiber.
All of the green leafy vegetables including Kale, cabbage, collard greens and spinach are packed with healthy fiber. Stay away from gritty, foul tasting supplements and boost your fiber intake naturally by eating beans and legumes. Black beans, lentils and kidney beans rank the highest in fiber content, providing 13-15 grams of fiber per serving. Whole grain breads and cereals are also great sources for fiber.
Fiber helps to draw water into our intestines to maintain regularity and flush out what your body doesn’t need. Start slow by adding 5-10 grams a day to your diet, drink plenty of water and have fun experimenting with new veggies that you’ve never tried before. This simple addition to your meal plan will help you look and feel great.
Feel Full on Fewer Calories
As we approach the time of year when resolutions are about losing weight… you might be interested in a well-kept secret to achieving this goal of really losing and keeping the weight off – That’s both affordable and natural.
Best of all, it’s no weight loss gimmick; it’s a way to eat that you can stick with every day, holidays included.
What is this weight loss wonder? Energy density – the theory behind The Mayo Clinic Diet.
Poorly named but very well researched and respected – this plan isn’t a “diet” in the traditional sense; but rather a way of eating that’s intended to help you maintain a healthy weight for life.
We know that all foods give you an amount of calories per serving. Things like candy, desserts and the vast majority of processed foods are high in energy density.
Eat a small amount of these tasty choices and you take in a huge number of calories – Just check the labels and the portion sizes to see this for yourself.
On the other hand, food that come from nature generally, like fruits and veggies, has low energy density so you can eat a whole lot of these options but take in fewer calories.
What accounts for the difference in the energy density of foods?
- Water – many fruits and veggies are loaded with water, adding plenty of volume but zero calories. For example, grapefruit at almost 90% water has 36 calories; carrots are about 88% water and have 52 calories per cup.
- Fiber – veggies, fruits and whole grains are also full of fiber which provides volume and takes longer to digest, helping you to feel fuller for a longer time.
- Fat – fruits and veggies don’t have a lot of fat, whereas a single teaspoon of butter has almost the same number of calories as two whole cups of broccoli.
When you eat more foods that are satisfying, but less calorie dense, you put a stop to those nagging pangs of hunger between meals – The ones that tempt you to stray from your healthy eating plan.
Of course change, even when it’s for the better, is never easy, but it doesn’t have to be horrible either. Here are some easy ways to get more good, low energy density foods into your diet.
Try to…
- Increase the ratio of fruits and veggies in the meals you eat now. Add blueberries to cereal in the morning, or top pasta with sautéed veggies in the tomato sauce you love. Your aim is to lower the amount of meat on your plate and add more veggies instead.
- Try new foods or combinations. Mango or peach slices on whole-wheat toast with a bit of peanut butter is a breakfast option that’s delicious and good for you too. You might try adding mandarin orange slices to a lunchtime salad. The idea is to experiment and you’ll find tastes you never knew you’d love!
- Start with soup or salad. Begin your lunch (or dinner) with a broth based; veggie filled soup or a large salad (with low-fat or fat-free dressing on the side) is a great way to fill up on good stuff before the main meal. When it comes to the main event, include whole grains, extra portions of veggies and a small serving of lean protein.
So what foods to choose?
- Vegetables: low calorie, high volume options include salad greens, asparagus, green beans, broccoli and zucchini.
- Fruits: some choices are better than others, you want whole fresh, frozen or canned fruits that don’t have any added sugar. Fruit juices aren’t so good, nor are dried fruits, as both are concentrated sources of natural sugars and would have a higher calorie content per serving.
- Carbs: here whole grains are best because they naturally have more fiber (plus other key nutrients), choose whole wheat bread and pasta, oatmeal, brown rice and any whole grain cereal.
- Protein and Dairy: can come from both plant and animal sources, with the best choices being those that are high in protein and low in fat and calories – legumes (beans, peas and lentils), fish, skinless white meal poultry, fat free dairy and egg whites.
Eating healthy is not about depriving yourself forever – that’s unrealistic, and why most “diets” fail. You’ll still be able to enjoy a special treat now and again, like a slice of cake, an order of fries or bowl of ice cream.
The fact that you’re eating more good-for-you foods leaves room for the occasional indulgence. What’s more, because you’ll be eating more low energy dense foods you won’t be feeling so starved and deprived, it’ll be easier to be satisfied with a single serving of a calorie-rich food.
Remember, a change to healthy eating doesn’t have to be hard or high maintenance, it really comes down to choosing foods with care and attention for all your meals, so you’re always giving your body the fuel it needs to stay healthy.
Whole Eggs Vs Egg Whites – Which Are Better For Weight Loss?
In the past the majority of the general public thought that egg yolks were evil and that we should be eating the whites only. Was this just another fad or is there some truth to this claim? Keep reading this article to learn more.
I was guilty for years of constantly cracking open my eggs and meticulously separating the whites and throwing away all of the yolks. Then I started buying egg whites in a carton, pouring them into a container and then into the microwave. Talk about lazy!
But research now tells us that most of the nutrition is actually inside the yolk itself. That is where most of the vitamins, minerals and nutrients are found. There are a lot of B vitamins, vitamin A, vitamin D, vitamin E, trace minerals and carotenoids such as lutein are found.
The egg yolk also contains the other half of the protein in the egg. It is split roughly 50/50. So if you are throwing away the yolk you are throwing away a lot of nutrition as well!
You might be wondering about cholesterol. That is a major concern of mine also. Recent studies suggest that most people’s bodies can handle it and the ratio between good (HDL) and bad (LDL) cholesterol stays the same.
In fact, by eating a food high in dietary cholesterol like the yolk your body will actually respond by slowing down its own production. The human body is pretty smart!
A study in 2007 of almost 10,000 adults showed no direct relation between cardiovascular disease or strokes and moderate egg consumption. Moderate in this study is 6 eggs per week. The only exception to this rule were people with diabetes. They were at a higher risk.
It might not also be a good idea if you are on a low cholesterol diet. As with most things, too much of anything is bad.
In terms of weight loss you must remember that the whole egg is very calorie dense as compared to the egg white. One large egg yolk contains 60 calories and the egg white contains around 15 calories. It is not hard to do the math.
If you want a lot of protein but less calories it is logical that eating a higher ratio of egg whites is the way to go. You don’t need to throw away all of the yolks however. The odd yolk here and there won’t kill you!
It is also better for you to choose higher quality eggs. Though the price might be a little higher, organic free range eggs are a better option. Eggs coming from chickens that are factory farmed will have a much lower nutrient level.
I hope that this article has informed you to make correct choices in the way that you eat your eggs. In summary, eat yolks but in moderation, eat more whites for fat loss and choose healthier eggs from chickens that are allowed to roam free and eat a more natural diet.
Being Healthy Means Eating Right
All animal fats, such as lard, chicken fat, and butter, are very high in saturated fats. Butter has slightly less total fan and fewer calories than margarine, but butter does have 100 percent more saturated fat, tablespoon for tablespoon, than margarine. However, when buying the right margarine, read the label to avoid any that contain tallow (beef fat), coconut oil, and/or lard, which are sky-high in saturated fat.
All oil is 100 percent pure fat and all oils; whether canola, olive, lard, or coconut, have the same calorie count. What separates one oil from another (besides taste and flavor) is the amount of saturated fat, monounsaturated fat, and polyunsaturated fat in each. Since saturated fat is the culprit and mostly affects the level of cholesterol in the body, I cook with oils that are lowest in saturated fat. Canola oil (rapeseed oil) has only 4 grams of the unhealthy fat in 1/4 cup; or 1 gram per tablespoon; other oils with low saturated fat are safflower, sunflower, walnut and olive oil.
Salt is the number one flavor booster; but it is always optional. With all the salt-free seasonings and natural ingredients like fresh herbs readily available in most stores, all meal preparations can be made healthier and tastier. Buying foods that are labeled “nonfat” and you are on a salt-free diet; they usually contain 50% more salt than in “low-fat” foods. A healthier way to get a salt taste using less salt is to mix Worcestershire and low-sodium soy sauce. Regular soy sauce has 1,028 milligrams of sodium per tablespoon; low sodium has about half that, or 599 milligrams. Worcestershire has only 167 milligrams.
So when you are buying any processed food; always read the labels and choose the ones that have two or less grams of the unhealthy fat per serving. Making this small adjustment in lowering your cholesterol can improve your “quality of life”. Make your goal to eat no more than 10 – 20 grams of the culprit fat a day and you will thereby reduce total fat as well. Calories are not as important to count as are fat grams. One hundred calories of pure fat more or less sit in your arteries while 100 calories of complex carbohydrates, such as from a high-fiber pear or other fruit, burn as pure energy and part is eliminated from the body.
To enjoy the good life and good food with low cholesterol cooking, check out “Healthy Indulgences” by Lynn Fishcer.
Calorie Wars
Many experts say “a calorie is a calorie.” In other words as long as you burn more calories than you eat, you’ll lose weight. Likewise, if you eat more calories than you burn, you will gain weight. Although this may be true technically, I think this way of thinking is foolish. That’s right….I said it!…Not all calories are created equal!
Juice vs. Fruit
Apple juice is a classic juice you will find in just about any grocery store. It taste pretty good and people think of it as a healthy alternative to soda. After all, it’s real juice….not just some “juice drink” loaded up with sugar. That being said, a 16 ounce glass contains 234 calories and 224 of those calories come directly from sugar.
Let’s compare that large glass of apple juice to eating apples and drinking a large glass of water. If you were to eat 3 medium sized apples you would consume 216 calories, and those calories would be loaded with nutrients, including over 10 grams of healthy, dietary fiber! So what do you think will fill you up for longer? That glass of apple juice, or those 3 apples?
Winner…..Apples!
French Fries vs. Salad
Every time you walk into McDonald’s and order a cheese burger they serve it with fries. Not only that, they give you the opportunity to “supersize it” for just a few cents extra! It’s a deal that’s tough to pass up. Those supersized fries contain 610 calories, and 261 of them come from fat.
Let’s compare that to a healthy salad. You would have to eat over 27 cups of salad to consume the same amount of calories. That’s almost 2 gallons of salad! If you ate that much salad your body would have enough nutrients for a week!
I know what you’re probably thinking. “What about the salad dressing?” OK…Toss that salad up with some extra virgin olive oil, some balsamic vinegar, and a few of your favorite spices….and maybe cut it down to 21 cups!
Winner….Salad!
So if you think you can get all the energy you need from a glass of juice and a big bag or fries, then maybe you’re right…a calorie is a calorie. But as far as I’m concerned, the type of calorie is much more important.
Discover the Amazing Facts on Turmeric Medical Benefits
Turmeric medical benefits are numerous. It is an ayurvedic herb used in India for thousands of years. It is also used in many Asian countries India, China and Indonesia as a spice in their cuisine.
It is a great antioxidant and anti inflammation agent. It is seen to prevent and cure cancer diseases by offering a good immune system. Many of the life style diseases like cancer, diabetes, arthritis, blood pressure, heart attacks are due to nutrition deficiency and thus leading to weak immune system. If we provide proper nutrition that offers anti oxidant and anti inflammation potency, we lead a good life.
Apart from the above, turmeric medical benefits include the following.
It is used as an anti septic substance. For burns and bruises, it is applied for speedy recovery.
For thousands of years Indian women used turmeric to prevent unwanted hair growth. Also it is applied in the skin to prevent skin cancer considering the hot climate in the country. These days, many of the skin care products formulation have turmeric in it.
For mouth ulcers, turmeric powder is taken along with a cup of boiled milk for couple of days in the night before going to bed. A pinch of turmeric powder is sufficient.
Turmeric paste is applied in the forehead before going to bed for couple of days to get relief from acute cold and cough.
What is so special about this herb? It has curcumin in it. It is a fantastic bio flavonoid that offers the turmeric medical benefits. Since bio availability of curcumin is limited, external source is the best option.
The metabolism of curcumin is tricky. It will disappear even before it reaches the pancreas to offer the health benefits. Enteric coated format is the solution to overcome this difficulty.
Daily I take 50mg of turmeric concentrated to 95% curcumin along with other 70 natural herbs and salts in an enteric coated format. In this way I get the full turmeric medical benefits. You should visit my website to learn more about this herb.