Eating constitutes one of the most important familiar and social activities. When selecting our food and planning our meals we are influenced by history, culture, and environment, as well as by our particular preferences and taste.

Food is a source of gratification and pleasure that, combined with a good nutrition, has vital effects on our health and quality of life. Healthy eating habits are essential for adequate children’s growth and development, as well as for their performance at school, both intellectual and physical. They also help active adults keep in shape. But which eating habits are healthy and which ones are not?

The key is eating in a moderate way and having food that contains an adequate nutrient equilibrium. Each ingredient in our food contains has one or more of these nutrients and for that reason looking for a wide variety of ingredients in our meals contributes to giving our body what it needs.

Eating healthy is not about eating plenty of everything. It is not gong on absurd diets, nor eliminating some kinds of food from our lives. It’s about trying to choose ingredients such as cereals, vegetables, fruits, low-fat milk, and cheese, and reducing red meat consumption as well as sugar and salt.

Amongst the fundamental nutrients needed for a good heath, we can find water, carbohydrates, proteins, lipids, minerals, vitamins, and some others. Factors like age, sex, height, the amount of exercise you regularly get, and the overall health status determine the amount of nutrients your body needs.

As for calories, a balanced nutrition is achieved easily by daily including ingredients on the following proportions:

• 50 to 60 percent Carbohydrates

• 12 to 20 percent Proteins

• 25 to 30 percent Lipids (fat)

Of course, these values are just an approximation—only your doctor knows your particular needs.

In order to be able to choose our food wisely, it is helpful to know some things about the different types of ingredients.

Refined flours obtained from cereals like corn or rice and are used to make bread, cookies, pasta, etc. These are a great source of complex carbohydrates, which represent a good energy source. They also contain proteins, fiber, B-complex vitamins, phosphorus, potassium, magnesium, and selenium. Besides, they contain low fat and no cholesterol.

Legumes like peas and beans contain a good deal of proteins, complex carbohydrates and fiber, and don’t contain cholesterol. It’s recommended to include a good amount of these ingredients in our daily diet.

Vegetables are also a good source of fiber, provide vitamins, and they even help your body produce its own vitamin A.

Fresh fruit contain vitamins, fiber and minerals, and are a good source of water and simple carbohydrates. Peaches and melons help your body produce vitamin A, and citric fruits are powerful suppliers of vitamin C.

Milk is a very important component of every diet. It provides essential proteins, lipids, vitamins A, D and some of the B-complex vitamins, and also minerals like calcium and phosphorus.

Fish is a great source of minerals and vitamins. Red meat is also a source of lipids, although it is less recommended than other kinds of meat because of the high cholesterol content.

It may be wise to ask your doctor about your diet. He will be able to recommend any change or nutritional supplements you may need.

Remember, eating well is living well.

Zach Thompson is a Glyconutrients Representative. You can get a free Glyconutrients consultation by visiting myglycoshop.net Glyconutrients. Clinical studies have shown that glyconutrients can help balance your immune system.

Tags: cholesterol, diet, mineral, quality of life, vitamin c

Related posts

• How To Cheat And Avoid Heart Disease Naturally (0)
• The Weight Loss Detox Diet (0)
• The Truth Behind Low Carb Diets (0)
• Taste the Good Health Fruit Called Apple (0)
• Reverse the Effects of Aging (0)

Tags: cholesterol, diet, mineral, quality of life, vitamin c

It was given to British children as a supplement during the war due to its high vitamin content for its overall health benefits and was a grandmothers favourite today, new research shows that it also combats and reduces depression.

The supplement is:

Cod liver oil – and it works due to high concentration of omega 3 fatty acids, which are a major component of cod liver oil.

Omega 3 has great overall health benefits anyway and is said to help in terms of improving brain power reducing the risk of heart attacks and strokes and protecting against other diseases such as cancer.

Now doctors are seeing its benefits to naturally cure depression.

A recent test looked at studying the health benefits of over 20,000 patients over the age of 40 and showed that those patients that rarely or only had marginal omega 3 consumption suffered more from: Depression, stress and anxiety.

Those who consumed cod lever oil regularly, were 30% less likely to suffer from depression.

The test was carried out by Haukland University Hospital - Bergen in Norway.

The conclusion was, that it was the omega 3 component that made the difference between the subjects of the test in terms of their likelihood to suffer the blues.

Getting Sufficient Omega 3

Of course, you can get omega 3 by consuming 3 – 4 portions of oily fish per week such as:

Mackerel, sardines, trout and salmon, but the majority of people simply don’t consume enough.

The recommended daily dosage is 0.5 mgs per day and if you don’t consume a lot of oily fish, take an omega 3 supplement such as cod liver oil.

You Are What You Eat

You are what you eat and your mental and physical wellbeing is affected by the fuel you give your body.

There are a number of foods you can take that will make you feel better and omega 3 is just one of them, that can help combat depression ( see our other articles for more foods to fight the blues ) and also have a positive affect on overall health.

Another benefit is that a supplement such as cod liver oil can not only provide immense health benefits, but its cheap to.

Grandmothers Remedy

So if you want to feel better and be healthier, increase your intake of oily fish, to get your omega 3 levels up, or take a supplement such as cod liver oil.

My grandmother used to swear by it and in hindsight she was right – get more omega 3 in your diet and feel the difference.

MORE FREE INFO AUDIO AND PDF DOWNLOADS

On all aspects of health and more on

Tags: anxiety, diet, Heart, vitamin c

Related posts

• Magnesium - Deficiency and Benefit (0)
• How to Prevent Coronary Heart Disease and Heart Attack (0)
• Exploring Depression (0)
• Ayurveda, Ayurvedic Medicines, and Important Herbs (0)
• Zenerx Makes Available Impotence Treatment For Men (0)

Tags: anxiety, diet, Heart, vitamin c

ALMONDS: rich in heart-healthy vitamin E and fiber.

APPLES: A good source of pectin, a soluble fiber that provides bulk and digests slowly helping you feel full.

BLUEBERRIES: contains the most antioxidants of any fruit.

BOK CHOY: high in folate.

BROCCOLI: great source of cancer fighting phytonutrient.

CARROTS: loaded with beta-carotene, low in calories, and rich in fiber. Warning: too many will stain your teeth.

BROWN RICE: A source of complex carbohydrates, which provide sustained fuel and prevent fatigue. It’s also rich in the B vitamins that help turn food into energy.

FISH: excellent source of protein and omega-3 fatty acids.

KIWI FRUIT: most nutrients per calorie of any other fruit!

CANTALOUPE: It satisfies a sweet tooth, but is low in calories.

OATMEAL: high in fiber, iron and B vitamins.

ORANGE JUICE: One of the best drinks there is. Vitamins C, B, potassium, antioxidants; the list goes on and on! And of course, drink Florida orange juice. (Because that is where I live).

POMEGRANATE JUICE: This juice is delicious and refreshing. It has more antioxidant power than any other drink. Yes, more than red wine, green tea, blueberry juice, cranberry juice, orange juice and Noni juice. Antioxidants are extremely important because they guard your body against free radicals. Free radicals are molecules that can cause premature aging, heart disease, Alzheimer’s, even cancer.

RAISINS: high in iron and fiber.

RED GRAPES: packed with resveratrol, a “cancer blocker”.

SALMON: highest concentration of heart protective omega-3 fatty acids.

TEMPEH: soy isoflavones from this fermented soy product.

TOFU: full of cholesterol lowering soy isoflavones.

YOGURT: full of calcium and “friendly bacteria”.

Important Vitamins for Women (and men too):

Vitamin A: (Beta carotene) Essential for good vision, healthy skin, hair, teeth and bones; can also boost immune function and help protect against cancer. Recommended amount: 10,000 IU per day.

Vitamins, including Folic Acid: Folic Acid, B6 and B12 work together to prevent anemia, manufacture red blood cells and build genetic material. Folic Acid also has been proven to reduce the risk of birth defects. The latest research also shows that these B vitamins may improve memory and reduce levels of homocysteine (a chemical found in the blood that may help predict heart attack and stroke risk), thereby lowering your risk of heart disease and stroke. Folic Acid is also being studied as a means to ward off colon and breast cancers.

Recommended amount: Folic Acid 0.4 mg. per day, B6 (pyridoxine) 50 mg. per day; B12 300mcg. Per day (micrograms).

Vitamin C: Helps prevent heart disease and cancer. Assists in wound healing, immune functions, the production of collagen (connective tissue) and healthy gums. I t also helps the body absorb iron. Recommended amount: 500 mg. per day

Vitamin D: Maintains healthy bones (by helping your body absorb calcium) and promotes immune function. It may also help protect against the loss of lean muscle mass associated with aging. New research suggests it may also protect against breast and colon cancers. Recommended amount: 400 IU per day

Vitamin E: Helps form red blood cells, muscle and other tissues. In large quantities, it may protect against cancer causing cell changes, reduce your risk of heart disease and enhance immune function. New research indicates that E also may slow the progression of Alzheimer’s disease and be a useful therapy for diabetes (it improves glucose control) and arthritis (it reduces inflammation).

Recommended amount: 400 IU per day. Do not exceed 400 IU per day without the advice of your health care provider.

Folic Acid: Take 0.4 mg daily when trying to get pregnant as this prevents some birth defects.

Amy Otis, RN is the author of two busy health-related web sites coolnurse.com coolnurse.com and sex-ed101.org sex-ed101.org Stop by, you might just learn something.

Tags: antioxidant, cholesterol, Hair, Heart, muscle mass, vitamin c

Related posts

• The Need For Exercise (0)
• Why Do You Need To Eat Tomatoes? (0)
• Avoid Having a Lack Of Vitamins With Female Basic Multiple (0)
• Antioxidants: The Next Vitamins (0)
• Zenerx Makes Available Impotence Treatment For Men (0)

Tags: antioxidant, cholesterol, Hair, Heart, muscle mass, vitamin c

NATURAL TREATMENTS FOR VARICOSE AND SPIDER VEINS

Varicose veins and telangiectasia (spider veins) are the visible signs of an underlying venous insufficiency problem, where venous blood escapes from the normal flow of blood into an already congested leg.

Spider Veins are a mild form of venous insufficiency, which are cosmetically unappealing, but generally not dangerous or health threatening.

Varicose Veins are a more serious form of venous insufficiency that can accompany other symptoms, including pain, soreness, burning, aching, throbbing, cramping, muscle fatigue, and restless legs. Over time, chronic venous insufficiency can lead to skin and soft tissue breakdown.

Venous insufficiency is caused by valves in the veins that have broken down. These valves prevent blood flow back to the arteries. If their integrity is compromiseD, blood can accumulate and collect. This condition in aggravated in people who are sedentary or obese and likewise aggravated by hormonal imbalances found in pregnancy or with the use of HRT and chemical birth control.

TREATING VENOUS INSUFFICIENCY

There are several extra steps you can take for the treatment of spider veins and varicose veins.

Nutrition: Several changes in diet can help with the appearance of spider and varicose veins. There are several herbs, listed below, that will keep blood thin and flowing smoothly. Also consider the nutrients required to keep veins and capillaries strong. Increasing your intake of monounsaturated and saturated fats can help. All cells replace themselves on a regular basis, including the cells in your circulatory system. A diet heavy in polyunsaturated fats is inadequate for tissue repair and can often excerbate the problem with an increase of free radicals. Your body requires cholesterol and saturated fats for the building of strong cell walls. If you have been eating mostly seed oils, your body is not getting the right kind of fats. Consider switching to olive oil for salad dressings and coconut oil and butter for cooking. Also, the dietary enzyme bromelain can improve overall circulation by reducing the build up of fibrin along the walls of the blood vessels. It is very inexpensive, and good for circulation disorders of all kinds.

Cleansing: When cleaning your skin, use your wash cloth or loufah to massage the area around the broken veins first in a circular motion and then in a brushing motion upwards towards the bowels. This will improve circulation.

Other Treatments:

 Dry Skin Brushing: Learn to dry brush your skin at least once per day. Skin brushing provides several benefits. First of all, it’s “exercise” for you skin and the underlying veins and capillaries. It stimulates the growth and repair of the tissues by increasing blood flow to the area. It also helps remove the blood that has leaked out from the capillaries by diffusing it into the interstitial fluids for removal. Dry brushing is good for you skin all over, but if you are suffering from spider or varicose veins, brushing these areas very gently in a circular motion and then upwards towards the colon, several times per day, can improve their appearance.

 Hormones: Spider veins are often associated with the use of HRT and birth control pills. High levels of estrogen from these medications seem to aggravate venous insufficiency. If you are using birth control pills for contraception, you may want to ask your doctor for a lower-estrogen dose formula. If you are on HRT, you may want to consider switching to a lower dose, adding progesterone, or using a weaker formula, such as an estrone cream.

 Habits: Do try to elevate your legs to hip level for a few minutes several times a day. Frequency is more important than the amount of time in this case. Get out of the habit of crossing your legs, knees and ankles as well. If you have a desk job, try to spend a few minutes walking every hour. If you have a job that requires standing, try to sit and elevate your feet to hip level once every hour.

Many of the nutrients and supplements listed below may be within your budget and available to add to your skin care regimen. Note that some are best used internally (like vitamins and minerals) and others are for topical application only.

Natural Internal Treatments for Venous Insufficiency

Brewer’s yeast
Bromelain
Broom, Butcher’s (Ruscus aculeatus)
Chestnut, Horse (Æsculus hippocastanum)
Co-Q10
Ginkgo Biloba
Gotu Kola (Centella asiatica)
Grape seed extract
Green Tea
Hawthorn Berry
Horsetails (Equisetum arvense)
Lecithin
MSM
Vitamin A
Vitamin B complex
Vitamin C
Vitamin D
Vitamin E
Zinc

Natural External Treatments for Venous Insufficiency

Broom, Butcher’s (Ruscus aculeatus)
Chestnut, Horse (Æsculus hippocastanum)
Dead Sea Salts
Ginkgo Biloba
Gotu Kola (Centella asiatica)
Grape seed extract
Green Tea
Hawthorn Berry
Horsetails (Equisetum arvense)
Kelp
MSM
Senkyu (Cnidii Rhizoma)
Vitamin K
White Willow (bark)
Witch Hazel (Hamamelis virginiana)

Painful varicose veins should always be evaluated by your physician as they may require surgery. If you have asymptomatic varicose veins, it’s a good idea to tell your doctor during your regularly scheduled check up so she can be aware of any possible vascular disease or disorder.

Many new commercial cosmetic procedures are available for the reduction of spider veins and varicose veins, however many of them are simply not justifiable affordable for the average person. Even if such procedures are used, natural, inexpensive at-home treatments can increase the success of expensive procedures and prevent a future repeat of symptoms.

Fawn Bales has studied and practiced alternative and herbal medicine for over 20 years. She has also studied aesthetic technology and cosmetology. She is the co-author of two natural beauty books and is a managing editor of Botanical Beauty Lab, a women’s free resource for natural health and beauty information at botanicalbeautylab.com botanicalbeautylab.com

Tags: cholesterol, diet, massage, mineral, vitamin c

Related posts

• Ayurveda, Ayurvedic Medicines, and Important Herbs (0)
• The Weight Loss Detox Diet (0)
• The Truth Behind Low Carb Diets (0)
• Taste the Good Health Fruit Called Apple (0)
• Natural Ways to Increase Testosterone Bioavailability in Athletes (0)

Tags: cholesterol, diet, massage, mineral, vitamin c