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Three Major Taboos of Eating Eggs
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Three Major Taboos of Eating Eggs

By: Green Alice

About the Author

Green Alice is the freelance writer for e-commerce website in the chemistry. LookChem.com is just a place for you to Look for Chemicals! Our LookChem provide the most convenient conditions for the international buyers and let these leads benefit all the business person.

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Article Source: http://www.articlesbase.com/ - Three Major Taboos of Eating Eggs

Egg is a kind of common food in people's daily life. It has many effects to human body, such as protecting the liver, preventing and treating arteriosclerosis, and so on. However, there are also some taboos when you eat eggs.

The first taboo is: boiling the eggs and sugar together
In many places, people have the habit of eating sweet poached egg. In fact, if you boil the eggs and sugar together, it will make the amino acids in egg protein to form a material which is not easily absorbed by the body, so it will have adverse effects on human health.

The second taboo is: eating eggs and soybean milk together
Many people are used to drinking some soybean milk when eating eggs at the breakfast; and some people like to boil the eggs in the soybean milk. However, they rarely know that such habits are very harmful to the health. As soybean contains a special substance called as trypsin, which, after combining with the egg-white protein, will result in the loss of nutrients, thus reducing its nutritional value.

The third taboo is: eating eggs and rabbit meat together
When you eat eggs, another notice you should pay attention to is that, do not eat eggs with rabbit meat together. Rabbit meat and eggs both contain a number of biologically active substances. If you eat these two kinds of food together, these substances will react with each other and stimulate the gastrointestinal tract, thus leading to diarrhea.

In fact, there are a variety ways of eating eggs. In terms of the absorptivity and digestibility of the nutrients, boiled egg is 100%, scrambled egg is 97%, tender-fried egg is 98%, deep-fried egg is 81.1%, raw egg is 30% to 50%. As a result, the boiled egg is the best way of eating. But you should pay attention to chew it carefully and swallow slowly, otherwise it will affect the absorption and digestion of thr food in the body. However, for children, egg custards or soup of egg flakes are much more suitable, because these two approaches can make the protein easily decompose, so it will be easily digested and absorbed by the children.

Last but not the least, you should try to eat as less tea flavoured eggs as possible, because tea leaves contain some acidulated substances, which will combine with the iron in eggs, and will stimulate the stomach, thus affecting the digestive function of the stomach and intestines.
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Green Alice
Green Alice - About the Author:

Green Alice is the freelance writer for e-commerce website in the chemistry. LookChem.com is just a place for you to Look for Chemicals! Our LookChem provide the most convenient conditions for the international buyers and let these leads benefit all the business person.
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Under Creative Commons License: Attribution

http://www.clltopics.org/VitaminD3/EssentialforHealth.htm

Vitamin D3 — Essential for Health

Date: June 15, 2004

by Chaya Venkat
The Flip Side of Sun Avoidance — Vitamin D Insufficiency

Related Alert: No. 47 - Those Pesky Aches and Pains
External Link: The Vitamin D Council
Short Articles: Index Page
sunswirl

Much of how our bodies work goes back to our evolution as naked apes on the plains of tropical Africa. Without the present day taboos on nudity, the full body surface of our ancestors was exposed to the sun each and every day, except when it was cloudy. Our modern lifestyle means we cover all except may be 5% of our skin surface, all except our faces and hands, less frequently our arms and legs. Unfortunately, evolution has designed us to need far more vitamin D (calciferol) than most of us get now — and a major source of vitamin D is its production in our skin as a result of UV exposure from sunlight. The relationship between vitamin D and sunlight is well documented. For example, submarine crews show a drop of approximately 40% in their blood levels of vitamin D metabolite after spending 2-3 months inside their under water steel home. New Pakistani immigrants to the colder and cloudier British climate have a whopping 80% drop in vitamin D metabolite one year after arriving in England.

It has been known for more than 60 years that people who get a lot of sun exposure are also likely to have fewer cancer deaths — that is, all except skin cancer. The direct link between squamous cell carcinoma and sun exposure has been known for a long time too. In fact putting these two facts together, a case of adding 2 + 2 and coming with 22, early researchers suggested that development of squamous cell carcinoma conferred immunity against all the other cancers! We know better now. Skin cancer has nothing to do with protecting us from other cancers. The same UV and sunlight that causes skin cancer also helps make vitamin D in our skin and vitamin D is a powerful cancer preventive agent.

It is now rare for us to spend a lot of time in full strength sunlight, without clothes or sun protection getting in the way. And rightly so! If you have not read the recent article "Dying to Get a Tan?" on our website, today may be a good day to read it. The risk of squamous cell carcinoma is much higher in CLL patients and if it develops, it is likely to be of a more aggressive and hard-to-treat variety. There is no escaping this — for CLL patients, there are serious risks associated with sun exposure and aggressive skin cancers. Sounds like one of life's classic damned-if-you-do and damned-if-you-don't type of choices, right? Not quite. For a change, there is a simple, inexpensive and downright obvious solution. It is possible to eat your cake and have it too. The answer to getting enough vitamin D without getting too much sun (and thereby running the risk of skin cancer) is swallowing a capsule with the right level and right type of vitamin D.

Vitamin D is a powerful hormone and its function in the endocrine system is complex. I will not bore you with the details. But this much you should know: vitamin D is metabolized by the liver and kidneys to form something called 25-hydroxyvitamin D (25(OH)D, for short). It is now clear that vitamin D influences many organs including the intestines, bone, kidneys, pancreas, B cells, pituitary gland, breast tissue, placenta, lymphocytes, keratinocytes, colon, prostate and a few more that I might have overlooked. It is a serious player in many cancers. Much of the health benefits of sunlight is associated with increased levels of this potent inhibitor of cancer cell proliferation.
How Much Vitamin D Do We Need?

Let's get some units straight in our heads before we proceed. Vitamin D is measured in micrograms (the symbol is "µg", the Greek letter mu indicating "micro" or one-milliionth), which is one millionth of a gram. Another common measure is the International Unit (symbol is "IU"). Scientists use both units of measurement and it can get confusing. Here is the simple conversion: 1 µg of Vitamin D = 40 IU. You are more likely to see the IU units on bottles of multivitamins. I will give both units in the rest of this review, so that you can pick the one you want to use.

With a few exceptions, there is little or no vitamin D in the kind of foods that humans normally eat, unless they are artificially supplemented. The conventional wisdom used to be that occasional exposure of the face and hands to sunlight is "sufficient" for vitamin D production. However, now there is solid evidence that the amount of Vitamin D produced by 5% skin exposure would leave more than half of the population "Vitamin D insufficient". Several researchers have found that in the homebound American elderly, the mean vitamin D intake was 13 µg (520 IU) per day. When this is converted to the active metabolite 25(OH)D in the body, this amount of vitamin D puts most people into the "vitamin D insufficient" category.

Some of the abstracts I have attached document the way the adult Recommended Daily Allowance (RDA) for vitamin D has been set in this country and elsewhere. The current adult RDA for Vitamin D approximates half the amount in a teaspoon of cod-liver oil. Our modern day RDA is based pretty much on that 19th-century folk remedy. In England, an adult requirement of only 2.5 µg (100 IU)/day was justified on the basis of 7 adult women with severe nutritional lack of vitamin D, whose bones showed a response when given this amount. These were hardly a representative group of adults, and in any case the decision was made on the basis of just reversing the extreme bone decay, not the level required for good general health. The adult RDA of 5 µg (200 IU)/d was described as a "generous allowance" in the 1989 version of American recommended intakes. While the American adult RDA for vitamin D has remained unchanged since the 1960s, it has been newly revised for people older than 70 years — it is now 3-fold higher than the standard RDA.

The required vitamin D fortification of milk, orange juice and a few other foods over the past several decades, coupled with the general use of vitamin D supplements in children, has eliminated diseases such as rickets associated with severe vitamin D deficiency. But the same approach has not succeeded in preventing a milder form of the problem, vitamin D insufficiency. It has now been well documented that significant subsets of North Americans have lower levels of 25(OH)D, the Vitamin D metabolite, than necessary to maintain good health. There is a rapidly growing body of evidence that one of the downsides of not having enough Vitamin D is the increased risk of many types of cancer, a situation that can be easily corrected with Vitamin D supplements.

Another area of intense interest as the general age of our populations increase is that increasing blood concentrations of 25(OH)D from 50 nmol/L to 80 nmol/L improves calcium absorption efficiency by nearly two-thirds and reduces osteoporotic fracture risk by one-third. We are conditioned to think of osteoporosis as a problem faced by post-menopausal women. It is not quite that simple. All of us, men and women, are at risk of thinning and brittle bones as we age, especially if we lead sedentary lives without weight bearing exercise. If on top of that we add the risk factor of chemotherapy, especially with corticosteroid drugs such as prednisone, justly famous for their side-effect of leaching calcium out of bones, you can see why this is an important issue for CLL patients.
Vitamin D "Intoxication" and the Risk of Hypercalcemia

So what is the problem, you ask, why not load everyone to the gills with Vitamin D? In simple terms, mega doses of Vitamin D can cause hypercalcemia, which in layperson terms means there is too much free calcium (Ca2+) in the blood. Most of us obsess over the monthly CBC, going crazy over each dip and up tick in the lymphocyte numbers, instead of doing the sensible thing and look for clear trends over time by charting the data. There is a certain amount of "noise" in any of this data, especially if the CBC is done at different labs. You may not get a "Blood Electrolytes" (also called "composite metabolic panel" by some labs) work-up as often as you get your CBC checked out but I think it is important to get this done, too, on a regular basis. Our charts template has a sheet on it for monitoring the electrolyte information. One of the items on that chart, namely your calcium levels, is worth monitoring.

The calcium ion (Ca2+) concentration is controlled by two hormones, parathyroid hormone (PTH) and vitamin D. PTH keeps tabs on calcium concentration on a minute by minute basis. When the concentration drops, this hormone triggers the release of calcium from the stored reserves in your kidneys as well as your bones. It also converts vitamin D to its active form, which helps your gut absorb more calcium from the food you eat.

Hypercalcemia is a dangerous and life-threatening disorder in cancer patients. Roughly 10% - 20% of all patients with solid tumors as well as blood cancers (particularly multiple myeloma) have hypercalcemia, a condition in which the calcium level in blood serum is way too high. Left untreated, hypercalcemia quickly becomes life threatening. In fact, withholding intervention to correct hypercalcemia is one of the ways in which hospitals and doctors honor end-of-life wishes of patients and their families. Here is a quote from the NCI monograph on hypercalcemia:

"When a patient has a refractory, widely disseminated malignancy for which specific therapy is no longer being pursued, the patient may want to consider withholding therapy for hypercalcemia. For patients or family who have expressed their wishes regarding end-of-life issues, this may represent a preferred timing and/or mode of death (as compared to a more prolonged death from advancing metastatic disease). This option is best considered long before the onset of severe hypercalcemia or other metabolic abnormalities that impair cognition, so that the patient may be involved in the decision-making".

I hope you have now clearly understood that hypercalcemia is not something to take lightly. Left untreated, severe hypercalcemia quickly leads to coma and death. However, while hypercalcemia is clearly of concern if one is taking too much Vitamin D, published cases of vitamin D toxicity with hypercalcemia typically involve the intake of more than 1,000 µg (40,000 IU)/day. Most nutritionists and researchers appear to agree that supplementation of Vitamin D with 25 µg (1,000 IU)/day poses little risk of hypercalcemia. It is unfortunate this level of supplementation has been avoided even though the weight of evidence shows that this is a safe level, likely to provide some protection against cancers of many kinds.

Vitamin D Intake chart

Dose response for vitamin D intake versus
final serum level of 25(OH)D concentration
(Vitamin D Supplementation - R. Vieth)

The graph above shows the relationship between the amount of Vitamin D intake and the amount of the metabolite 25(OH)D measured in blood serum. As you can see, the level of 25(OH)D does not increase sharply until the Vitamin D intake exceeds about 10,000 IU per day. This is well below the threshold level — 1,000μg (40,000 IU) — where hypercalcemia is observed.
The Vitamin D - Cancer Connection

GPs have noticed a strange connection between northern latitudes, winter times and the general health of their patients. Besides the psychological strain of living during the gloomy winter months when the sky is overcast, daylight hours are short and it is too cold to go out into the sunlight anyway, there is also a direct correlation between sun exposure of skin, vitamin D levels and good health. The abstract below from Minnesota spells it out: their cold winters and short days do take a toll.
Abstract:

Minn Med. 2003 Jan;86(1):43-5.

Vitamin D--the steroid hormone prescription for every patient.

Plotnikoff GA.

University of Minnesota, Minneapolis, MN

Physicians in the United States rarely screen for hypovitaminosis D and rarely prescribe vitamin D, even when medically indicated. This is of particular concern in Minnesota. The sun's intensity at Minnesota's latitudes limits vitamin D production, at best, to March through October. A variety of lifestyle situations, including long work hours, may preclude adequate sun exposure. Additionally, people of Northern European background may avoid sun exposure to reduce risk of skin cancer and premature aging. And people of Asian and African heritage may not have sufficient vitamin D production due to increased skin pigmentation. This brief article summarizes key points regarding the importance of vitamin D, including its action as a steroid hormone and its role in cancer, hypertension, and autoimmune disease as well as in perinatal and prenatal health. The potential benefit of hypovitaminosis D screening and vitamin D supplementation is discussed, as are the populations most likely to need screening and supplementation.

PMID: 12585559
____________

The two abstracts below by Vieth, et al., (you can and should click on the links provided, to read the full text articles for free) are very extensive and detailed. They will provide you with a great deal of the background information, and even more important, they will be useful documents to have when/if you decide to pick up this topic as a discussion item with your GP or oncologist. Both the articles also have a wealth of references, if you wish to research this subject further.
Abstracts:

Article from the American Journal of Clinical Nutrition

Am J Clin Nutr. 1999 May;69(5):842-56.

Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety.

Vieth R.

Department of Laboratory Medicine and Pathobiology, University of Toronto, Mount Sinai Hospital, Ontario, Canada.

For adults, the 5-microg (200 IU) vitamin D recommended dietary allowance may prevent osteomalacia in the absence of sunlight, but more is needed to help prevent osteoporosis and secondary hyperparathyroidism. Other benefits of vitamin D supplementation are implicated epidemiologically: prevention of some cancers, osteoarthritis progression, multiple sclerosis, and hypertension. Total-body sun exposure easily provides the equivalent of 250 microg (10000 IU) vitamin D/d, suggesting that this is a physiologic limit. Sailors in US submarines are deprived of environmentally acquired vitamin D equivalent to 20-50 microg (800-2000 IU)/d. The assembled data from many vitamin D supplementation studies reveal a curve for vitamin D dose versus serum 25-hydroxyvitamin D [25(OH)D] response that is surprisingly flat up to 250 microg (10,000 IU) vitamin D/d. To ensure that serum 25(OH)D concentrations exceed 100 nmol/L, a total vitamin D supply of 100 microg (4000 IU)/d is required. Except in those with conditions causing hypersensitivity, there is no evidence of adverse effects with serum 25(OH)D concentrations <140 nmol/L, which require a total vitamin D supply of 250 microg (10,000 IU)/d to attain. Published cases of vitamin D toxicity with hypercalcemia, for which the 25(OH)D concentration and vitamin D dose are known, all involve intake of greater than or equal to 1000 microg (40,000 IU)/d. Because vitamin D is potentially toxic, intake of >25 microg (1000 IU)/d has been avoided even though the weight of evidence shows that the currently accepted, no observed adverse effect limit of 50 microg (2000 IU)/d is too low by at least 5-fold.

PMID: 10232622
____________

Article from the American Journal of Clinical Nutrition

Am J Clin Nutr. 2001 Feb;73(2):288-94.

Efficacy and safety of vitamin D3 intake exceeding the lowest observed adverse effect level.

Vieth R, Chan PC, MacFarlane GD.

Mount Sinai Hospital, Toronto, Ontario, Canada.

BACKGROUND: The Food and Nutrition Board of the National Academy of Sciences states that 95 microg vitamin D/d is the lowest observed adverse effect level (LOAEL).
OBJECTIVE: Our objective was to assess the efficacy and safety of prolonged vitamin D3 intakes of 25 and 100 microg (1000 and 4000 IU)/d. Efficacy was based on the lowest serum 25-hydroxyvitamin D [25(OH)D] concentration achieved by subjects taking vitamin D3; potential toxicity was monitored by measuring serum calcium concentrations and by calculating urinary calcium-creatinine ratios.
DESIGN: Healthy men and women (n = 61) aged 41 +/- 9 y (mean +/- SD) were randomly assigned to receive either 25 or 100 microg vitamin D3/d for 2-5 mo, starting between January and February. Serum 25(OH)D was measured by radioimmunoassay.
RESULTS: Baseline serum 25(OH)D was 40.7 +/- 15.4 nmol/L (mean +/- SD). From 3 mo on, serum 25(OH)D plateaued at 68.7 +/- 16.9 nmol/L in the 25-microg/d group and at 96.4 +/- 14.6 nmol/L in the 100-microg/d group. Summertime serum 25(OH)D concentrations in 25 comparable subjects not taking vitamin D3 were 46.7 +/- 17.8 nmol/L. The minimum and maximum plateau serum 25(OH)D concentrations in subjects taking 25 and 100 microg vitamin D3/d were 40 and 100 nmol/L and 69 and 125 nmol/L, respectively. Serum calcium and urinary calcium excretion did not change significantly at either dosage during the study.
CONCLUSIONS: The 100-microg/d dosage of vitamin D3 effectively increased 25(OH)D to high-normal concentrations in practically all adults and serum 25(OH)D remained within the physiologic range; therefore, we consider 100 microg vitamin D3/d to be a safe intake.

PMID: 11157326
____________

Below is an article that brings the whole issue of vitamin D into sharper focus. Did you know that vitamin D is quite cytotoxic to CLL cells? In fact, they are busy researching molecules that are very similar to vitamin D, such as EB1089 below, in the hope of finding one that has as much therapeutic value as the normal Vitamin D, but less likely to cause hypercalcemia.

I am sure you have all seen anecdotal stories on the various internet chat rooms: a CLL patient living in one of our more northern states goes down to Florida every winter, to take advantage of the warmer and sunnier climate as well as daily game of golf. Presto! Every year his CLL counts stop rising or even fall back a little over this period. Perhaps there are other reasons for this, but one reason that suggests itself is that the patient in question has a chronic case of Vitamin D insufficiency, which is temporarily corrected when he gets a lot more sun over the winter months playing golf. Now, would it not be grand if he could get the same effect year round, by the simple act of taking a Vitamin D capsule? Something to think about. Unfortunately, and I am quoting from the Mayo abstract, "Physicians in the United States rarely screen for hypovitaminosis D and rarely prescribe vitamin D, even when medically indicated". If your healthcare provider falls into this category, it is probably important for you to get a little proactive.
Abstract:

Blood. 2003 Apr 1;101(7):2454-60. Epub 2002 Nov 21.

The vitamin D3 analog EB1089 induces apoptosis via a p53-independent mechanism involving p38 MAP kinase activation and suppression of ERK activity in B-cell chronic lymphocytic leukemia cells in vitro.

Pepper C, Thomas A, Hoy T, Milligan D, Bentley P, Fegan C.

Department of Haematology, Llandough Hospital, Penarth, Vale of Glamorgan, United Kingdom.

EB1089, a novel vitamin D3 analog, has been shown to have cytotoxic and antiproliferative properties in a variety of malignant cells. However, its potential as a treatment for B-cell chronic lymphocytic leukemia (B-CLL) has not been evaluated. EB1089 induced apoptosis in all of the 102 B-CLL samples tested with a mean LD(50) (the concentration of EB1089 required to kill 50% of cells) value (+/- SD) of 2.1 x 10(-8) M (+/- 1.4 x 10(-8) M). Furthermore, no significant difference was found in the cytotoxicity of EB1089 in B-CLL samples from previously treated and untreated patients (P =.1637). Induction of apoptosis was associated with a reduction in Bcl-2 and Mcl-1 protein expression, but this was evident only in the apoptotic cells. In contrast, the expression of Bax, p21, and p53 was not altered in the viable or apoptotic cells from either B- or T-lymphocyte lineages. EB1089-induced apoptosis was preceded by activation of p38 mitogen-activated protein (MAP) kinase and suppression of extracellular signal-regulated kinase (ERK) activity, and this was associated with downstream activation of caspase-3. The pancaspase inhibitor (Z-VAD-FMK) and the caspase-9 inhibitor (Z-LEHD-FMK) were able to partially abrogate the apoptotic effects of EB1089 but did not affect the phosphorylation of p38 MAP kinase or the suppression of ERK. The B-CLL cells in the study were shown to highly express vitamin D receptor, but an additional receptor-independent mechanism of cell killing cannot be ruled out at this stage. These findings show that EB1089 is a potent apoptosis-inducing agent in B-CLL cells and may be useful in the treatment of B-CLL patients, particularly those with p53 mutations or drug-resistant disease.

PMID: 12446453
____________
An Action Plan to Consider

The abstracts I have discussed above, as well as several others attached below are from top-rated journals, authors from some of our most prestigious medical research facilities. There are dozens more, I just had to put some limit on the length of this review. Vitamin D has the potential to play a significant role in remission maintenance, or even delaying the day when first therapy becomes inevitable. It is important to do your homework, and go about it in a cautious and pragmatic manner. Here are a set of action items I strongly recommend:

* Take the time to browse the abstracts, click on the full length text links where they are available free of charge. Print out the articles that you find interesting.
* Discuss with your doctor (GP or oncologist or hematologist) the need for sufficient Vitamin D. Take the hard copy articles you have printed out, it might help your discussion. If possible, get a test done to check your serum level of 25(OH)D. If like the majority of us you are in the "vitamin D insufficiency" category, it is important to correct it.
* Discuss with your healthcare provider the need for monitoring calcium levels in blood serum on a regular basis. Any one who is embarking on a course of Vitamin D supplementation (over and above the woefully inadequate levels in the general multi-vitamin tablet) needs to make sure that they do not cross the limit, over-do a good thing to the point where they can run into the serious health risk of hypercalcemia.
* Make sure you do not (repeat, do not) try to get extra helping of Vitamin D by taking more of your usual multi-vitamin tablet. You may need to increase your Vitamin D intake, but you surely do not want to get more of everything else that the multi-vitamin tablet has. Several of the other vitamins are toxic at levels that are significantly higher than those in your daily multi-vitamin tablet and you do not want to go over the limit of these other vitamins.
* There are a number of chemical forms of Vitamin D currently on the market with names like ergosterol, calciferol, calcitriol, cholecalciferol, ergocalciferol and so on. Some of these require exposure to ultraviolet radiation by the action of sunlight on the skin for conversion to the active form, 25(OH)D. Of course, it would be best if the supplement used is a form that does not depend on ultraviolet radiation for this conversion. Cholecalciferol or Vitamin D3, fits the bill. This form of the vitamin is converted in the liver and kidneys to 25(OH)D, without the need for sun exposure. For those who are interested in learning more about this, the following link to a site at the University of California at Riverside might be helpful: http://vitamind.ucr.edu/about.html.
* An authoritative source of information on Vitamin D is the Vitamin D Council, well-organized website with comprehensive information on the topic, presented in a straightforward way that patients can understand. The experts behind this organization have impressive credentials.
* Last but not least, limiting sun exposure and using sun screen are still very important recommendations. It is not smart to try to increase vitamin D levels by sun bathing, not when you have several-fold higher risk of dangerous skin cancer. Fortunately, it is possible to limit your risk of skin cancer, and yet get your vitamin D intake to a healthy level, if you go about it carefully.

Abstracts:

N Engl J Med. 1998 Mar 19;338(12):777-83.

Hypovitaminosis D in medical inpatients.

Thomas MK, Lloyd-Jones DM, Thadhani RI, Shaw AC, Deraska DJ, Kitch BT, Vamvakas EC, Dick IM, Prince RL, Finkelstein JS.

Endocrine Unit, Massachusetts General Hospital and Harvard Medical School, Boston MA 02114

BACKGROUND: Vitamin D deficiency is a major risk factor for bone loss and fracture. Although hypovitaminosis D has been detected frequently in elderly and housebound people, the prevalence of vitamin D deficiency among patients hospitalized on a general medical service is unknown.
METHODS: We assessed vitamin D intake, ultraviolet-light exposure, and risk factors for hypovitaminosis D and measured serum 25-hydroxyvitamin D, parathyroid hormone, and ionized calcium in 290 consecutive patients on a general medical ward.
RESULTS: A total of 164 patients (57 percent) were considered vitamin D-deficient (serum concentration of 25-hydroxyvitamin D, < or = 15 ng per milliliter), of whom 65 (22 percent) were considered severely vitamin D-deficient (serum concentration of 25-hydroxyvitamin D, <8 ng per milliliter). Serum 25-hydroxyvitamin D concentrations were related inversely to parathyroid hormone concentrations. Lower vitamin D intake, less exposure to ultraviolet light, anticonvulsant-drug therapy, renal dialysis, nephrotic syndrome, hypertension, diabetes mellitus, winter season, higher serum concentrations of parathyroid hormone and alkaline phosphatase, and lower serum concentrations of ionized calcium and albumin were significant univariate predictors of hypovitaminosis D. Sixty-nine percent of the patients who consumed less than the recommended daily allowance of vitamin D and 43 percent of the patients with vitamin D intakes above the recommended daily allowance were vitamin D-deficient. Inadequate vitamin D intake, winter season, and housebound status were independent predictors of hypovitaminosis D in a multivariate model. In a subgroup of 77 patients less than 65 years of age without known risk factors for hypovitaminosis D, the prevalence of vitamin D deficiency was 42 percent.
CONCLUSIONS: Hypovitaminosis D is common in general medical inpatients, including those with vitamin D intakes exceeding the recommended daily allowance and those without apparent risk factors for vitamin D deficiency.

PMID: 9504937
___________

Article from the American Journal of Clinical Nutrition

Am J Clin Nutr. 2003 Nov;78(5):912-9.

Long-latency deficiency disease: insights from calcium and vitamin D.

Heaney RP.

Creighton University, Omaha, NE 68131

Nutrient intake recommendations and national nutritional policies have focused primarily on prevention of short-latency deficiency diseases. Most nutrient intake recommendations today are based on prevention of the index disease only. However, inadequate intakes of many nutrients are now recognized as contributing to several of the major chronic diseases that affect the populations of the industrialized nations. Often taking many years to manifest themselves, these disease outcomes should be thought of as long-latency deficiency diseases. Sometimes they come about by the same pathophysiologic mechanism that produces the index disease, but sometimes the mechanisms are completely different. Well-documented examples of both short- and long-latency deficiency states involving calcium and vitamin D are described briefly. Then, the insights derived from these nutrients are tentatively applied to folic acid. Discerning the full role of nutrition in long-latency, multifactorial disorders is probably the principal challenge facing nutritional science today. The first component of this challenge is to recognize that inadequate intakes of specific nutrients may produce more than one disease, may produce diseases by more than one mechanism, and may require several years for the consequent morbidity to be sufficiently evident to be clinically recognizable as "disease." Because the intakes required to prevent many of the long-latency disorders are higher than those required to prevent the respective index diseases, recommendations based solely on preventing the index diseases are no longer biologically defensible.

PMID: 14594776
____________

Article from the American Journal of Clinical Nutrition

Am J Clin Nutr. 2004 Mar;79(3):362-71.

Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis.

Holick MF.

Vitamin D, Skin, and Bone Research Laboratory, Section of Endocrinology, Diabetes, and Nutrition, Department of Medicine, Boston University School of Medicine, Boston, MA 02118-2394

The purpose of this review is to put into perspective the many health benefits of vitamin D and the role of vitamin D deficiency in increasing the risk of many common and serious diseases, including some common cancers, type 1 diabetes, cardiovascular disease, and osteoporosis. Numerous epidemiologic studies suggest that exposure to sunlight, which enhances the production of vitamin D(3) in the skin, is important in preventing many chronic diseases. Because very few foods naturally contain vitamin D, sunlight supplies most of our vitamin D requirement. 25-Hydroxyvitamin D [25(OH)D] is the metabolite that should be measured in the blood to determine vitamin D status. Vitamin D deficiency is prevalent in infants who are solely breastfed and who do not receive vitamin D supplementation and in adults of all ages who have increased skin pigmentation or who always wear sun protection or limit their outdoor activities. Vitamin D deficiency is often misdiagnosed as fibromyalgia. A new dietary source of vitamin D is orange juice fortified with vitamin D. Studies in both human and animal models add strength to the hypothesis that the unrecognized epidemic of vitamin D deficiency worldwide is a contributing factor of many chronic debilitating diseases. Greater awareness of the insidious consequences of vitamin D deficiency is needed. Annual measurement of serum 25(OH)D is a reasonable approach to monitoring for vitamin D deficiency. The recommended adequate intakes for vitamin D are inadequate, and, in the absence of exposure to sunlight, a minimum of 1000 IU vitamin D/d is required to maintain a healthy concentration of 25(OH)D in the blood.

PMID: 14985208
____________

CMAJ. 2002 Jun 11;166(12):1517-24.

Vitamin D insufficiency in a population of healthy western Canadians.

Rucker D, Allan JA, Fick GH, Hanley DA.

Department of Medical Science, University of Calgary, Alta.

BACKGROUND: People with low levels of vitamin D and its metabolites are at increased risk for osteoporotic fractures. We wished to ascertain levels of vitamin D in a representative sample of adult western Canadians, to help assess the level of risk. We evaluated the prevalence of vitamin D insufficiency, defined as 25-hydroxyvitamin D [25(OH)D] less than 40 nmol/L, and seasonal variations in 25(OH)D, parathyroid hormone and related biochemical indices in a community-dwelling population of healthy Canadians living in Calgary (latitude 51 degrees 07'N).
METHODS: During calendar year 1999, we collected fasting overnight blood samples every 3 months from 60 men and 128 women (age range 27 to 89 years) who had volunteered to participate in another study. We used commercial radioimmunoassay kits to measure calciotrophic hormones and other biochemical indices. Regression models for longitudinal data were used to assess the effect of season and other potential predictors on individual parameters.
RESULTS: For a total of 64 participants (34%), vitamin D insufficiency, defined as 25(OH)D less than 40 nmol/L, was recorded at least once out of the 4 sampling times. After adjustment for age, body mass index and holiday travel, we observed the anticipated rise in serum 25(OH)D from a mean of 57.3 (standard deviation [SD] 21.3) nmol/L in the winter to 62.9 (SD 28.8) nmol/L in spring (p = 0.001) and 71.6 (SD 23.6) nmol/L in summer (p < 0.001), with a subsequent decline to 52.9 (SD 17.2) nmol/L in the fall (p = 0.008). The anticipated inverse relation between 25(OH)D and parathyroid hormone was not consistently observed: after adjustment for age, sex, body mass index and serum calcium, serum levels of parathyroid hormone did decrease significantly, from 39.5 (SD 18.8) ng/L in winter to 36.3 (SD 17.8) ng/L in summer (p = 0.001), but they continued to decline to 34.5 (SD 17.3) ng/L in the fall (p < 0.001). There was no association between 25(OH)D and parathyroid hormone (p = 0.21).
INTERPRETATION: We documented a high prevalence of vitamin D insufficiency, which warrants consideration of dietary vitamin D supplementation.
________




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Coursework Assignment component

Stage 2: RESEARCH

Instructions to begin with:
• Pair up with a partner from the same class.
• Decide on an ethnic dish to research on.
• Look into the signature dish that has been selected.
• Choose two particular signature dishes to explore further
• Keep a copy of the recipes for the two dishes.
• Answer the following questions.





Partner’s Name :_____________________________________( )
Ethnic dish selected: _________________________________
Dish 1 Dish 2 Marks awarded
Dish name:


Key ingredient(s) used in the recipes:



Cooking method(s) involved:



Paste a picture of the chosen dish







Remember to update as soon as you can. Periodical checks will be done and additional marks will be given to prompt and accurate updates.

The kaleidescope of colours

An example of a Food Pyramid from another country

http://www.helpguide.org/life/healthy_eating_diet.htm

Healthy Eating
Easy Tips for Planning a Healthy Diet and Sticking to It

Healthy Eating: Guide to New Food Pyramids and Tips for a Healthy Diet

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.
In This Article:

* Set yourself up for success
* Moderation is key
* It’s not just what you eat
* Fill up on fruits & vegetables
* Eat more whole grains
* Enjoy healthy fats
* Put protein in perspective
* Add calcium & vitamin D
* Limit sugar & salt
* Plan healthy meals ahead
* Related links for healthy eating

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Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

* Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
* Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
* Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of exercise as a food group in your diet.

Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.
Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

* Try not to think of certain foods as “off limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
* Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small. Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

* Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
* Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
* Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
* Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Eat a rainbow of fruits and vegetables every day—the brighter the better. Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.


Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

* Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
* Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
* Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.

Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit is often in sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies and those with dressings or sauces—too much unhealthy fat and calories.
Water—a vital part of a healthy diet

Water makes up about 75% of our bodies and helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches.
Caffeinated beverages, in particular, actually cause the body to lose water. Fresh fruits and vegetables, on the other hand, contain plenty of water and can help with hydration, especially when you are looking for an alternative to your eighth glass of water for the day.
Healthy eating tip 5: Eat more healthy carbs and whole grains

C:\Users\Robert Home\Pictures\HG new format\Healthy_sandwich.jpg Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.


A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

* Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
* Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients.
* Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.
Fiber: An essential component of a healthy diet

Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by helping you feel full faster and for a longer amount of time, and keeping your blood sugar stable. A healthy diet contains approximately 20-30 grams of fiber a day, but most of us only get about half that amount.
The two types of fiber are soluble and insoluble.

* Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
* Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

* Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
* Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

* Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
* Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Sizzling Salmon Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

* Beans: Black beans, navy beans, garbanzos, and lentils are good options.
* Nuts: Almonds, walnuts, pistachios and pecans are great choices.
* Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
* Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
Complete, incomplete and complementary proteins

* A complete protein source—from animal proteins such as meat, poultry, fish, milk, cheese and eggs—provides all of the essential amino acids.
* An incomplete protein—from vegetable proteins like grains, legumes, nuts, seeds and beans—is low in one or more essential amino acids.
* Complementary proteins are two or more incomplete protein sources that together provide all of the essential amino acids your body needs. For example, rice and dry beans are each incomplete proteins, but together they provide all of the essential amino acids.
* Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.
* Why are complete and complementary proteins important? Complete and complementary proteins that provide all of the essential amino acids will fill you up longer than carbohydrates because they break down more slowly in the digestive process.

Healthy eating tip 8: Add calcium & vitamin D for strong bones

Dairy products, which come already fortified with vitamin D Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Great sources of calcium include:

* Dairy products, which come already fortified with vitamin D.
* Dark green, leafy vegetables, such as kale and collard greens
* Dried beans and legumes

See Osteoporosis, Diet and Calcium for more about the role of calcium in your diet.
Healthy eating tip 9: Limit sugar, salt, and refined grains

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar, salt and refined starches.
Sugar and refined starches

It is okay to enjoy sweets in moderation, but try to cut down on sugar. Sugar causes energy ups and downs and adds to health problems like arthritis, diabetes, osteoporosis, headaches, and depression.

* Give recipes a makeover. Often recipes taste just as good with less sugar.
* Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of fruit juice.
* Eliminate processed foods. Processed foods and foods made with white flour and white sugar cause your blood sugar to go up and down leaving you tired and sapped of energy.

Salt

Salt itself is not bad, but most of us consume too much salt in our diets.

* Limit sodium to 2,300 mg per day, the equivalent to one teaspoon of salt. Most of us consume far more than one teaspoon of salt per day.
* Avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen meals contain hidden sodium that quickly surpasses the recommended teaspoon a day.

Healthy eating tip 10: Plan quick and easy meals ahead

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.
Plan your meals by the week or even the month

One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.
Shop the perimeter of the grocery store

Shop the perimeter of the grocery storeIn general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).
Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.
Have an emergency dinner or two ready to go

Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.
Stock your kitchen to be meal ready

Couple Cooking TogetherTry to keep your kitchen stocked with recipe basics:

* Fresh and frozen fruits and vegetables.
* Recipe and soup starters such as garlic, onions, carrots, and celery.
* Healthy staples like brown rice, white Basmati rice, whole-wheat pasta, quinoa, and wild rice.
* Whole wheat bread and tortillas for healthy sandwiches and wraps.
* Beans such as lentils, black beans, chickpeas, black-eyed peas, kidney beans, fava beans, and lima beans.
* Frozen corn, peas, and other vegetables to add to recipes or for a quick vegetable side dish.
* Frozen fruit and berries to make smoothies or frozen desserts.
* Dark greens for salads, plus salad add-ins like dried fruit, nuts, beans, and seeds.
* Fresh and dried herbs and spices.
* Healthy fats and oils for cooking, such as olive oil and canola oil. You can also try specialty oils like peanut, sesame, or truffle oil for adding flavor.
* Unsalted nuts for snacking, like almonds, walnuts, cashews, peanuts, and pistachios.
* Vinegars, such as balsamic, red wine, and rice vinegar for salads and veggies.
* Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta, and soups.

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Making Fast, Healthy, and Delicious Meals

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* Healthy Dietary Fats: The Truth About Fat, Nutrition, and Cholesterol
* Organic Foods: Understanding Organic Food Labels, Benefits, and Claims
* Healthy Weight Loss and Dieting: How to Lose Weight and Keep It Off
* Nutrition for Women: Eating Right to Look and Feel Your Best

Related links for healthy eating
Healthy eating: the basics on carbs, protein and fat

Good carbs guide the way – Describes the role of carbohydrates in a healthy diet, and which carbs are best for optimum health. (Harvard School of Public Health)

What is protein? – Information about what foods have protein and what happens when we eat more protein than we need. (Center for Disease Control)

Healthy Fats – Explains what types of fats and how much of them should be included in a healthy diet. Includes a chart listing typical serving sizes. (University of Michigan)

Face the Fats – (PDF) Describes the complicated relationship between good fats, bad fats, and various diseases. (Nutrition Action Healthletter)

Omega-3 Fats: An Essential Contribution - What Should You Eat ... – All about health benefits of the important omega-3 fatty acids, including the best food sources in which to find them. (Harvard School of Public Health)
Essential food groups in a healthy diet

Food Pyramids: What Should You Really Eat? – Article analyzes the USDA food pyramid and offers its own food pyramid along with information to help people make better choices about what to eat. (Harvard School of Public Health)

Strike a balance – Looks at the food groups, what they do for your body, and how much you should be getting each day. (BBC Health)

Living the MediterrAsian Way – People in Mediterranean and Asian cultures have long been known for their healthy diets and longevity. Here's how you can incorporate their dietary principles and lifestyle practices into your own life. (Mediterrasian.com)

The World’s Healthiest Foods - Using the theory of nutrient density - a measure of the amount of nutrients a food contains in comparison to the number of calories – this site lists the 129 most healthy foods. (The George Mateljan Foundation)

Vegetarian Food Pyramid – Alternative protein sources and a pyramid adapted for non-meat eaters. (Mayo Clinic)

Healing Foods Pyramid – Emphasizes foods known to have healing benefits or essential nutrients, including plant-based choices. (University of Michigan)
Eating smart: a key step to healthy eating

Mastering the mindful meal – Describes the importance of mindful eating, along with tips on how to eat more mindfully. (Brigham & Women’s Hospital)

Portion Size Plate – Pictures to illustrate what portion sizes should be for different foods; printable guide also available. (WebMD)
The role of sugar and salt in a healthy diet

Sodium Content of Your Food – How sodium affects your body and how to cut down on dietary sodium. Included tips on reading nutrition labels, and suggestions for cooking and shopping. (University of Maine – PDF)

Sugar Stacks – Photos showing the amount of sugar in different foods. (Sugar Stacks)
Other tips and strategies for a healthy eating plan

Therapeutic Lifestyle Changes (TLC) Diet – Includes a Virtual Grocery Store and Cyber Kitchen to help you discover how eating a low saturated fat, low cholesterol, healthy diet plus regular physical activity can improve your health. (National Heart, Lung and Blood Institute)

Make Healthy Food Choices – Detailed list of basic ways to make your diet healthier. (American Heart Association

Ten Tips Nutrition Education Series – A collection of tip sheets on healthy eating subjects like cutting back on sugar and salt, following a vegetarian diet and adding vegetables to your diet. (My Pyramid Nutrition Education Series)

Be a Healthy Role Model for Children – Ten tips for helping you and your children eat healthy. (My Pyramid Nutrition Education Series
Meal planning and stocking the kitchen

Stocking a Healthy Kitchen – The basics on stocking a healthy kitchen and cooking easy, delicious and nutritious meals. (Harvard School of Public Health Nutrition Source)

Local Harvest – Information about finding local growers, farmer’s markets and Community Supported Agriculture (CSA) groups in your area.

A Well Stocked Kitchen – List of basics for a well stocked kitchen and sample meal plans focused on adding more vegetables and fruits to your diet. (Fruits and Veggies More Matters)

http://www.healthytip.net/

Beautiful Healthy Tips
November 28th, 2009 seo2solutions

Healthy Tips for a beautiful look

The most important factor is to get fit and healthy after a few tips you can be on your way to a beautiful skin and body. To get a flawless skin, always at least 2 to 3 liters of drinking water per day, regardless of the season. This helps to flush toxins. There are also homemade beauty care products to beauty problems. It is not always possible to buy expensive beauty products. A mixture of honey and lemon juice to nourish the skin. Papaya and bananas are the best of pulp-packs. By the following health tips, you can maintain a beautiful skin.

Health and care sectors work together. A face pack not only cleanses your skin and pores, but also keeps the skin taut. Oily skin secretes to attract more oil and dirt that clogs the pores. A few healthy tips include mashing strawberries with a teaspoon of brandy, 2 tablespoons breadcrumbs, 2 tablespoons of fuller’s earth and a few drops of rose water. Mix well and apply on your face and neck for 20 minutes. Strawberries have Vitamin C and acidic properties; leave the skin sparkling and clean. Other healthy tips are a cleanser. Avoid using soap and water always clean your face at night.

There are some healthy tips you need to follow with regard to your hands and feet. Enjoy your feet in warm water for 5 minutes and rub with a pumice stone. Apply cold cream. Keep the knees smooth by rubbing with fresh lime juice. Get your hands on the maximum exposure time. Wash for chapped hands in winter, with warm water before you apply to go to bed, milk cream and wash it put a pair of gloves – hands in the morning. By adhering to these simple healthy tips you can take your body and achieve a beautiful look. buy phentramin-d
Posted in Healthy Tips Tags: Beautiful Healthy Tips, Beauty Tips 6 Comments »
Health Plan
March 16th, 2009 seo2solutions

Family Health Plan

Health insurance will pay for drugs and doctors visit much easier.

Many companies offer their employees health insurance as incentives to work and to ensure that employees are healthy enough to come to work every day.

Health insurance for those with families to help pay for prescription drugs for children who become sick or injured. People who have families who need to make health care a priority.

Although health plans vary, most can pay virtually all medical expenses. Employees contribute to health through their treatment plan. Each week, the money is withdrawn from their earnings and used for the health care plan. Employers pay the majority of costs for the plan, but employee contributions can be a large sum of money.

Those who do not have a health insurance plan will pay more for doctor visits and medicines. This can ruin the family budget and could be entitled to receive medical care. Those who have families to find jobs that offer some type of insurance.

Individual health insurance can be very expensive. Those who are students, self-employed or working part time in May to buy their own plan for the coverage they need. This can cost more than regular, because the premiums are very high. But for those who can not find another job or can not leave school, buy health insurance is the only way to have adequate coverage in case of emergency. Before resorting to buying a health plan, it is necessary that the search for alternative work in May. This could put some money in the long term that could be used for other expenses.

Having health insurance is important, but it does pay other bills on time.

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Posted in Health Plan Tags: Affordable Health Insurance, Affordable Health Insurance Quotes, Cheap Health Insurance, Cheap Medical Insurance, Family Health Plan, Health insurance, Health Insurance Plan, Hospitalisation Expenses, Medical Expenses, Treatment Plan 13 Comments »
Healthy Dieting Tips
March 2nd, 2009 seo2solutions

Healthy Dieting Tips

When it comes to dieting, you will find all sorts of crazy and faddish diets on the market today. In addition to the many schemes, there seems to be any sort of scheme, you can imagine. From shakes the diet industry has evolved to include everything from candy and pudding to pills and patches. Each point is the assertion that it can help you drop unwanted pounds quickly and easily. Well, I can tell you for a fact it is very easy for many of us must fall on a few pounds.

If you want some tips that should make your weight loss goals easier to achieve then perhaps the following tips will help you.


Drink plenty of water

There are not enough of what can be said about the importance of drinking water in an effort to achieve your fitness goals. Water hydrates the body first and foremost but water is also an important means to fool your body to believe it is full. Other drinks do not work as well as water in this endeavor and many drinks, including fruit juices contain empty calories that you can afford when dieting.

Another great thing to drink plenty of water while the schemes is that it helps your skin retain its elasticity so you can avoid some of the ‘skin’ look that often accompanies massive weight loss. In addition to drinking plenty of water will have your skin looking bright and beautiful too.

Set Goals

Having goals is one of the most important things you can do when working to lose weight. Try to make sure that your goals are aggressive but can be achieved. If you are frustrated at the beginning of the procedure by the plans unrealistic goals you are much more likely to abandon. However, challenges remain to inspire us to achieve great things in life. If you can find a partner for weight loss “in order to have a little friendly competition for the weight loss totals for a week or a month, then you’ll be much more likely to accomplish your goals if you keep you quietly.

Eat More

Did you read that twice? Yes, eat more healthy food

Which are rich in fiber. Eat more vegetables and fruit filling on these foods that are good for you and you will not be inclined to binge on calorie load on junk food.
Posted in Healthy Dieting Tips Tags: Cabbage soup diet tips, Diet eating habits, Healthy diet lose weight, Healthy low fat diet, Low carb diet tips 5 Comments »
Healthy Diet
February 20th, 2009 seo2solutions

Healthy Diet

One of the important things you can do for your health is to eat a healthy diet. Your diet affects your weight and increases your risk of health diseases. Deciding a healthy diet is easier said than done, because it is tempting to eat less healthy foods. Different people decide different healthy diet because you might eat this kind of diet, while others simply can not the food you eat and find its solution. This is what health experts are there for, to us that food is healthier than others.

What are the principles of healthy eating?

Know what healthy eating and how you should eat

When pursuing a healthy diet, you should remember the following points:

1. Try to eat a variety of food color – Do not forget that different foods have nutritional value. Food can be rich in antioxidants or Vitamin C. So when you do your regular weekly shop, try to see what the food of a different color, you can collect.

Fruits and vegetables, alleys, you should see greens, yellows, oranges and reds. You need to have more of a variety of colors in your trolley as you can. For example, when picking fruit picking strawberries, oranges, pineapples, apples, blueberries and bananas, and you will see what a large color selection you have. The same goes for vegetables. Basically, more color means that it is better and healthier for you.

2. Eat foods from all food groups – The problem with many diets these days is that it tells you to cut certain foods from certain food groups, food in total. This means that you lose important nutrition and do not eat as healthy as you could be. So the answer to healthy eating is to eat a variety of foods.

In general, fruits and vegetables should form the main part of your diet, but you still need carbohydrates such as potatoes, meat or fish and some fatty foods like oil flax that many experts recommend as part of a good fat. Overall, a mixture of all the various food groups are needed for a healthy diet!

3. When you need to eat Snack, Do It on Healthy Foods – It does not mean that because you want to lose weight

You will have your snack. In fact, snacking can actually be very good for you as long as you eat the right foods.

Generally, when we want to eat a snack, we reach a biscuit or a packet of crisps. However, if you want to eat a healthy snack, then you will swap for nuts, seeds or fruits and vegetables. This way you will have the energy, you will also be full until your next meal time and it will be completely healthy.

As you know what foods you like and what you do not, you really have to decide your own plan for healthy eating. However, the above tips can help you choose the best diet for you.

If you are the transition to a healthy diet, a Proactol ™ can help you. Proactol ™ is clinically proven new products that weight loss can help you reduce your fat intake to 28% of your dietary fat when taken after food. You do not have to take food that you like to eat healthy. Just eat the food you like in moderation and take Proactol ™ to deal with your diet effortlessly.

Practice good weight loss is not just taking a diet pill – you should live a long healthy life.

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Posted in Healthy Diet Tags: Balanced diet, Diet, Healthy breakfast, Healthy diet for men, Healthy diet menu, Healthy diet plan, Healthy food, Lose weight 10 Comments »
Healthy Eating
February 15th, 2009 seo2solutions

Healthy Eating Tips:

A diet is very important for your heart health and bad eating habits can cause heart disease. A healthy diet is a method of balancing the food you eat to maintain your body fit and well on. Healthy eating means picking up a variety of foods from these groups: meat, dairy products, fruits and vegetables, cereals such as bread and pasta. It is essential to limit the amount of fats and sweets. It includes enjoying nutritious food in the amounts our bodies need for best results.

A healthy diet is very important in preventing the disease. If we do not have the right food, it reduces the body’s natural defense system, so viruses and bacteria attack the body.

Eating affect the collection of food that gives the body the essential nutrients that allow it to function normally. All food groups contain different nutrients which provide the body the ability to perform specific functions. Healthy eating means eating the right amount of nutritious foods, eat a variety of foods from all food groups and choose foods with low fat and sugar.

It is known that adults should have 20-35 percent of their calories from fat. Fat is essential to your daily diet, but most people eat too much fat, often without even knowing it. Damage of saturated fat can be deadly, including the blockage of your arteries and your short life. Saturated fats can be found in animal products, palm oil and coconut oil.

To lower cholesterol food to eat fruits, vegetables, whole grains, low fat dairy products and nonfat or medium amounts of lean meats, skinless poultry, and fish. Schemes based on whole grains, nuts, fruits, vegetables, fat and healthy, with small amounts of meat have been shown to provide all the nutrition needed for healthy living.

Vitamin supplements are no substitute. They do not provide all the vitamins and minerals the body needs. Vitamins are not as expensive as you think. Some vitamins such as vitamin B12 can be found only in meat.

If your goal is to reduce the weight, you May need to limit the amount of food you eat and incorporate regular physical activity into your life.

A healthy diet should not be boring or time. Meals are not to taste bland or distasteful. This is only a matter of finding a good cookbook.

Healthy foods contain vitamins, minerals and fiber. Not-so-healthy foods contain lots of sugar and fat. A healthy diet is key to health. A healthy diet can benefit your positive impact on blood glucose, blood fat, blood pressure and body weight.

Plan meals in advance and keep your cupboards stocked with food that can be made fast well-balanced meals on days when there is no time or energy to plan.

A diet is very important for your heart health and bad eating habits can cause heart disease. If we do not get the right foods, it reduces the body’s natural defense system, so viruses and bacteria can attack the body. Healthy eat food that affects the collection gives the body of essential nutrients that allow it to function normally. Healthy eating means eating the right amount of nutritious foods eat a variety of foods from all food groups and choose foods with low fat and sugar. If your goal is to reduce the weight, you May need to limit the amount of food you eat and incorporate regular physical activity into your life.
Posted in Healthy Eating Tags: Healthy Diet, Healthy eating for teens, Healthy eating plan, Healthy eating tips, Healthy food, Healthy living, Healthy meals, Healthy recipes 10 Comments »