Nutrition Adjustment for Winter

by L. Lee Coyne, Ph.D.

The winter season and the typical events that occur throughout the winter (Christmas, New Year's, challenges of snow storms and cold weather, school assignments, exams and the excitement of our winter sports – to name a few) create significant challenges to the immune system.

When the immune system challenges become excessive it manifests in the form of some type of illness. Illnesses ranging from the common cold and flu to more serious conditions leading to cancer and heart disease.

If you develop and maintain a healthy immune system there is no reason for your body to participate in the so-called flu and cold season. In fact it might be more correct to refer to it as the "weakened immune system season". Please appreciate that the "immune system" is not like any other system (cardiovascular, respiratory or digestive systems) in the body. You can’t see it nor localize it. It is really just a term to express all of the mechanisms your body uses to protect and defend itself from the invasions of bacteria, viruses and toxins from the outside world.

Immune system strength is determined by the food you eat and your responses to the "stresses of life" (the neural-humoral connection). The food you eat provides the building blocks for healthy cells that are the most significant part of healthy immunity. During the "busy-season" and the various celebrations we enjoy, often the food choices and other lifestyle habits are not optimal.

To enjoy a healthful, illness-free, high-energy winter, think about forward planning your food choices so they become part of your lifestyle. Don’t let "lifestyle" dictate convenient, less healthful food choices. Appreciate the fact that your current state of health is supported by your lifestyle. To change your health and ill-health risks you must change your lifestyle. "Magic Bullet" products and quick fixes will not endure.

Lifestyle Choice # 1:

Eat enough protein to support optimal health and chosen lifestyle activities. You require approximately 0.75 to 1.25 grams of protein per pound of body weight depending on your physical activity level. (I know that is higher than conventional recommendation, but trust me - it works). As many know I advocate an eating plan of 40% carbohydrate, 30% protein and 30% carefully chosen fat. A caveat is to understand that you only effectively absorb 30 to 35 grams (5 oz steak = 35 gms) of protein per meal or snack so it is necessary to distribute your consumption though-out the day. Eat some protein in every meal and every snack. There is recent evidence that (at least in the Western world it is recent) at least 30 grams of your daily protein should come from soy to provide adequate "isoflavanoids to help build and protect the immune system.

Lifestyle Choice # 2:

Select low" glycemic index" (GI) carbohydrates and avoid those easy to digest high starch and sugar products. GI is a measure of how fast blood sugar rises after eating - sugar = GI of 100 whereas peanuts = GI of 15. That means peanuts raise blood sugar at rate of only 15% of that created by white sugar, lower is better. Fast rising blood sugar means the pancreas produces or over produces insulin. Spikes in insulin production and chronically elevated insulin weakens the immune system and interferes with the production of the "Super hormones" that control many of our other hormones. If you eat low GI carbohydrates, combined with adequate protein and eat some of the protein first, you will control your insulin and be a friend to your immune system.

Lifestyle Choice # 3:

Consume adequate "essential fatty acids" (EFA’s) from nuts, seeds, fish, cold pressed oils and supplements. EFA’s are the building blocks for the "super hormones". Low fat, and high carbohydrates diets put you at risk.

Lifestyle Choice # 4:

Understand that nutritional supplementation is no longer an option if you wish to have optimal health and protect your immune system. On the average we eat less that ½ the Calories that our relatives ate in 1900 (1900 = 3800 Calories, today = 1800 Calories). And much of the food eaten today has a lower nutritional density. Remember that in 1900 "everything" was ORGANIC. In addition, modern life has dramatically increased the risks of Free Radical damage through the chemicals and toxins in our air, water and food supplies.

Numerous reputable research papers and books have demonstrated that the protective levels of the three major anti-oxidant nutrients (beta carotene, vitamin C and vitamin E) are much higher than we can expect to receive from any typical diet. Estimated protective levels of beta-carotene and other carotenoids has been estimated at 50,00O i.u. (30 mg) per day, the equivalent of 6 ½ average carrots or 5 ½ sweet potatoes EVERY DAY. The suggested protective levels for vitamin C are in excess of 1,000 mgs per day, the equivalent of 15 average oranges EVERY DAY, assuming the oranges contained vitamin C – some don’t. The suggested protective level for vitamin E is at least 400 i.u., equivalent to 19 cups of almonds or 2.1 cups of soybean oil. I think these examples demonstrate the difficulty one would have in receiving protective levels of essential anti-oxidants from any average diet. Many other examples of such difficulty are available.

The anti-oxidants mentioned above are merely the most publicized examples available. Other significant anti-oxidants include grape-seed extract, selenium, coenzyme Q10 to mention a few.

Anti-oxidants are known as "Free-Radical" scavengers. They combine with Free Radicals to prevent them from being oxidized. Oxidized Free Radicals are the toxic versions and the ant-oxidants basically neutralize them and allow more available oxygen for energy production. When we exercise we produce more Free Radicals and breath in more oxygen thus increasing the risk of Free-Radical damage. Surveys have shown that up to 40% of Marathon finishers become ill in the week following completion. It therefore behooves all heavy exercisers to protect themselves by increasing their ant-oxidant consumption.

Many people have used or heard of herbal remedies as protectors from flu and colds. The expression is that herbs like Echinacea "stimulate" or "support" the immune system. This has lead to the use of these products upon the appearance of symptoms. However it must be understood that herbs are "herbal remedies" or "herbal medicines" and not food. Echinacea may well stimulate the immune system but if you don’t feed the immune system with protective and constructive nutrients, the effectiveness of herbal remedy will be limited or short lived.

So as the "challenging" season approaches you might consider developing a strategy for a wise and consistent food choices and wise and responsible supplementation along with other smart lifestyle choices like stress reduction, healthy exercise habits and looking after your spirit & soul.

source : www.Centralhome.com

Read More......

10 most healthy foods for your body !

Vegetables

Jakarta - A variety of different kinds of food coloring and enliven the world of culinary dishes in different places. But among the many foods available , there are a number of foods there are consired the healthies !

As quoted from Gerome , there are ten that are categorized as the most healthful foods among other , namely :

1. Lemon.
This fruit contains more than 100 percent of vitamin C is needed every day, which works to increase the cholesterol levels of 'good' HDL cholesterol and strengthen bones. Added another, flavonoids contained in the lemon can suppress cancer cell growth and anti-inflammatory role as weapons.

Add the lemon pieces in green tea. A study from Purdue University found that citrus can increase the body's ability untukmenyerap antioxidants in tea by 80 percent.

2. Broccoli.
These vegetables contain more than 100 percent of vitamin K is needed everyday, and nearly 200 percent of the recommended dose of vitamin C for us. Both these nutrients are very important in bone formation and protection from attack cancer.

Use the microwave to retain 90 percent of vitamin C in broccoli. Steaming or boiling technique can only be maintained as much as 66 percent nutrition. Broccoli can be used as a salad ingredient, or any other food preparations.

3. Dark chocolate
By eating 7 grams of dark chocolate every day can lower blood pressure. Cocoa powder is rich in flavonoids, antioxidants that are good in suppressing "bad” cholesterol LDL cholesterol and increase 'good' HDL.

Dark chocolate bars containing 53.5 mg of flavonoids, where as milk chocolate bar has only less than 14 mg of flavonoids. Serve as a mixture of various cakes, cake, drinks, and others, or eaten directly.

4. Potato
Red potato has 66 micrograms of folate-forming cells, the same amount to those found in spinach 30 grams and 91 grams of broccoli. In one sweet potato contains vitamin A eight times more than our daily needs. This vitamin is useful to fight cancer and boost the immune system. The study finds this habit will help you burn more fat 25 percent after eating.

Potatoes can be used as processed food, cakes, and others, or just boiled. Let the potatoes cool before consumption.

5. Salmon Fish
Of marine resources is extremely rich in Omega-3 fatty acids are efficacious to reduce the risk of depression, heart disease, and cancer. Eating 85 grams of salmon is to provide the required 50 percent of niacin per day. Niacin serves to protect us from attack Alzheimer's and dementia.

For maximum results, choose wild salmon than farmed. Sports according to taste, such as roasted, fried, steamed, and other processing with the seasonings to taste.

6. Walnuts
walnuts contain omega-3 fatty acids, cholesterol lowering, at most of the other groups of beans. Plus, Omega-3 also was asked as a mood enhancer and fighting cancer. Antioxidant content of melatonin in walnuts can help adjust the hours of sleep.

usually walnuts for dessert. In addition, it can be processed in a cake mix, cake, and others.

7. Avocado
An avocado has more than 50 percent fiber and 40 percent of folate do we need every day, which will reduce the risk of heart disease.

Adding the avocado in a salad plate will increase the absorption of key nutrients, like beta-carotene, up to 3-5 times compared to the salad without alvocado. This fruit can be eaten without mixed with other ingredients, or may in the juice, and others.

8. Garlic
Garlic is able to suppress the growth of bacteria, including E.coli. The content of allicin in this seasoning works as anti-inflammatory substances and helps lower cholesterol levels and blood pressure.

Use these herbs in treating a variety of cuisine. But do not be too long in hot temperatures or a maximum of 10 minutes, because it will make good nutrition in garlic lost. Can also be used as pickling onions.

9. Spinach
Lutein and zeaxanthin are two antioxidants in spinach-enhancing immune system this very good for eye health. Studies of the Center for Eye Research in Australia found that a diet rich in both nutrients in the upper lower the risk of cataracts.

Mix 30 grams spinach, 110 grams of carrots (grated), 1 banana (cut into small pieces first), 1 cup apple juice and ice cubes in a blender until well blended. Can also be used as soup and other dishes.

10. Legumes (peas)
With Legumes consume four times a week can lower heart disease risk until 22 percent and can reduce the risk of breast cancer. Because the content of antiokasin and in it is quite high.

this peas can be a variety of delicious cuisine prepared with sautéed, fried, and others.

source : Detik

Read More......

6 Foods that Deplete the Body in seconds and Minutes

Smoking

it's easy to be healthy ! Various threats to health can be found in everyday foods ranging from sugar, salt to bad fats. Each takes different times to cause damage ranging from a matter of seconds to minutes.

Damage to certain parts in the body can occur in a matter of hours, even minutes. The materials are usually consumed daily through food and drink will lead to damage, of course, if consumed in excess.

How quickly the damage occurs ? the following comparison :

1. Cigarettes : 3 seconds
To reach the lungs, cigarette smoke only takes about 3 seconds and directly stimulate the heart to work harder in pumping blood. Increased pressure due to excessive cardiac work can trigger heart attacks and strokes for those who have a risk.

2. Sugar : 2 minutes
Even before you swallow, the sugar has lead to damage to the tooth enamel due in 2 minutes can trigger the growth of bad bacteria in the oral cavity. Once ingested, 20 teaspoons of sugar can reduce the ability of white blood cells to eradicate the bad bacteria that cause disease only within 2-5 hours afterwards.

3. Alcohol : 6 minutes
Within 6 minutes, 1 liter of beer or 3 glasses of wine alcohol can cause brain damage despite the reversible nature of the alias is not permanent. If you continue to get drunk and done too often, then the damage will be permanent.

4. Salt : 30 minutes
Salty foods can lead to hardening of the arteries, veins alias in just 30 minutes after being swallowed. Another impact of the excess salt is absorbed into the blood vessel so that fluid pressure rises and increases the risk of stroke and heart attack.

5. Caffeine : 30 minutes
Half an hour after drinking coffee, pressure and blood flow to the muscles will increase so that it becomes more stamina because of the release of adrenal hormones. In contrast, blood flow to organs other than muscle would be reduced, thereby reducing its performance.

6. Bad fats : 45 minutes
Saturated fat content in cheese, biscuits and other foods can increase the risk of blood clotting in less than 1 hour. The impact of course is a blockage of blood vessels that can trigger heart attacks. The good news, unsaturated fats and omega-3 fatty acids in nuts and fish oil can neutralize the effects of saturated fat

--THE END--
don't forget to comment and follow me ! thank's :D

source : DETIK HEALTH

Read More......

10 foods to increase the intelligence of children

Research shows, a lack of minerals and vitamins that are important to the brain can reduce mental alertness of the brain. A diet rich in fruits and vegetables, whole grains, combined with meat and fish to provide for major minerals and vitamins needed for physical and mental health.

What are some foods that can stimulate the growth of brain cells, improve function, improve memory and concentration and thinking of children? Here are 10 foods recommended by Dr. Saridian Satrix W, SpGK:

 

Salmon

1. Salmon
Salmon is the best source of omega 3-fatty acids DHA and EPA, which are both essential for growth and development of brain function. The new research also showed that people who earn more fatty acid intake has a sharper mind and recorded satisfactory results in testing capabilities. Omega-3 fatty acid content per 100 grams of fish for salmon is 2.2 grams. Needs of children in omega 3 per day is 1.2 grams.

Eggs

2. Eggs
Eggs are known as an important source of protein which is relatively cheap and the price is quite affordable. Egg yolk was solid part will contain choline, a substance that can help the development of memory or memory. The content of choline in 1 large egg is 126 mg. Compare with 2 tablespoons of peanut butter that contains only 20 mg and 300 grams of beef degan content of 66 mg choline. Needs of children will be 200-375 mg per day of choline

Peanut butter

3. Peanut butter
Groundnut (peanut) that many processed into peanut butter is one source of vitamin E. This vitamin is a source of antioxidants that can protect nerve cell membranes. Together with thiamin, vitamin E helps the brain and nervous system in use glucose for energy needs. Every 2 tablespoons of peanut butter contains 2.9 mg of vitamin E, while the needs of children between 4-10 mg per day.

Mixed nuts

4. Other Nuts
Peanut is a special food because these foods have the energy derived from protein and complex carbohydrates. In addition, nuts are rich in fiber, vitamins, and minerals. Nuts are also good food for the brain because they can maintain the energy and thinking ability of children at its peak in the afternoon if consumed when maakn afternoon. According to the research, red beans and pinto beans contain more omega-3 fatty acids than other nuts, especially ALA, omega-3 type of origin are important for growth and brain function.

Grains

5. Whole grains
The brain requires glucose supply or preparation of the body that are constant. Whole grains have the ability to support those needs. Fiber contained in whole grains may help regulate the release of glucose in the body. Wheat also contains vitamin B which serves to maintain nervous system health. Wheat contains vitamin B, 1.5 mg per 100 grams. While the requirement of vitamin B in children is 1 mg per day.

Oatmeal

6. Oatmeal
Oatmeal is one of the most popular types of cereals among children and rich in essential nutrients for the brain. Oatmeal can provide the energy or fuel for the brain a much needed children's activities started in the morning. Rich in fiber, oatmeal will keep your child's brain needs are met throughout the morning. Oatmeal is also a source of vitamin E, vitamin B, potassium, d of zinc which makes the body and brain to function at full capacity. The content of vitamin E in 250 grams of oatmeal is 0.08 mg. The content of vitamin B 0.26 mg per 250 grams of oatmeal and zinc 6.19 mg per 250 grams of oatmeal.

Berries

7. Berries
Family groups berries (strawberries, cherries, blueberries), the stronger the color the more nutrients they contain. Give contain high levels of antioxidants, especially vitamin C, which is useful to prevent cancer. Some research suggests those who get the extracts of blueberries and strawberries experienced improvements in the functioning of his memory. Seeds from these berries was also rich in omega-3 fatty acids.

Vegetable

8. Colorful vegetables
Tomatoes, red sweet potato, pumpkin, carrots, and spinach are the vegetables that are rich sources of nutrients and antioxidants that will keep brain cells strong and healthy.

Milk

9. Milk and yoghurt
Foods derived from dairy products containing high protein and B vitamins. Two types of nutrients are essential for the growth of brain tissue, neurotransmitters, and enzymes. Milk and yogurt also can make a full stomach because the content of protein and carbohydrate as well as a source of energy for the brain.

Lean beef

10. Lean beef
Iron is an essential mineral that helps the children stay energized and concentrate at school. Lean beef is one source of foods high in iron. The content of iron in 100 grams of beef is 4.05 mg. While the need for iron in children is 30-10 mg per day.

---THE END---
don't forget to comment and follow me ! :D

source : DETIK HEALTH

Read More......