GREEN IS NOT ONLY FOR ST PATRICK’S DAY!

GREEN IS NOT ONLY FOR ST. PATRICK’S DAY Are you interested in loosing weight or just staying in shape? Eating green vegetables are filling, extremely nutritious and very low in calories. In the amounts commonly consumed, green leafy vegetables provide an abundance of roughage or fiber, which is an important component of a healthful diet. The greener the leaf, the higher the carotene content. Carotene from leafy vegetables is more readily absorbed and utilized than that from yellow ones. Fresh vegetable leaves are also good sources of vitamin C, unfortunately, much of this ascorbic acid is often lost before consumption, through oxidation and leaching during preparation. Though little carotene is lost in cooking, portions of water-soluble vitamins and appreciable quantities of iron, magnesium, and phosphorus may be lost if the cooking water of leafy vegetables is discarded. On a calorie by-calorie-basis, green vegetables contain significantly more fiber than whole grains. As an example: 2 slices of whole-wheat bread –about 140 calories, 4 gms of fiber, 140 mgs of potassium vs 2 cups of broccoli—87 calories, 9 gms of fiber, 1,000 mgs of potassium. Although it is recommended to consume a minimum of 25-30gms/day the average American consumes 15 gms of fiber/day. Diets low in fiber may underlie or exacerbate constipation, appendicitis, hemorrhoids, deep-vein thrombosis, varicose veins, diverticulitis, hiatal hernia and gastroesophageal reflux. Fiber is thought to help prevent colon cancer, diabetes and heart disease. Promoting good health includes the necessity to eat potassium-rich foods which are vegetables and fruits primarily, as well as animal protein and potatoes. Research recommends 7,000-11,000mg of potassium/day which should come from your diet. However,...

6 Simple keys to Keeping Your Heart Strong

6 SIMPLE KEYS TO KEEPING YOUR HEART STRONG WHY THE FUSS ABOUT CHOLESTEROL? It is a fatty, waxy material that is found in high-fat meat and dairy products, as well as egg yolks, organ meats and shellfish. Because of the essential role cholesterol plays in every cell of the body to help digest fats, strengthen cell membranes, and make hormones – the body creates all it needs on its own – about 1,000 mg a day. In order for cholesterol to reach our cells, it must rely on special carriers called lipoproteins: low-density lipoproteins (LDL)-“bad” form and high-density lipoproteins (HDL)-‘good” form of cholesterol. LDL carries cholesterol through the body and deposits it in the cells. HDL transports any cholesterol the cells don’t need to the liver, where it eventually gets processed and eliminated. Although various body tissues remove LDL cholesterol from the bloodstream and then use it to make cell membranes, bile acids, vitamin D and various hormones, once the tissues have acquired all the cholesterol they need, they stop extracting LDL cholesterol from the bloodstream. The extra cholesterol, which happens when we eat too many foods high in cholesterol, continues to circulate in your arteries. LDL deposits the excess cholesterol onto artery walls, where it forms plaque that clogs the blood vessels and can ultimately lead to heart disease or even a heart attack. A good idea is to keep your LDL cholesterol level under 2.5 mmol/L (96 mg/dL) and your total cholesterol about 3.9 mmol/L (150 mg/dL)-4.7 mmol/L (180 mg/dL). WHAT ABOUT THE CHOLESTEROL LOWERING DRUGS CALLED STATINS? New research has shown that 1/2 the people who...

6 KEYS TO A HEALTHY HEART

6 KEYS TO A HEALTHY HEART LIFESTYLES CHANGES FOR A HEALTHY HEART WHY THE FUSS ABOUT CHOLESTEROL? It is a fatty, waxy material that is found in high-fat meat and dairy products, as well as egg yolks, organ meats and shellfish. Because of the essential role cholesterol plays in every cell of the body to help digest fats, strengthen cell membranes, and make hormones – the body creates all it needs on its own – about 1,000 mg a day. In order for cholesterol to reach our cells, it must rely on special carriers called lipoproteins: low-density lipoproteins (LDL)-“bad” form and high-density lipoproteins (HDL)-‘good” form of cholesterol. LDL carries cholesterol through the body and deposits it in the cells. HDL transports any cholesterol the cells don’t need to the liver, where it eventually gets processed and eliminated. Although various body tissues remove LDL cholesterol from the bloodstream and then use it to make cell membranes, bile acids, vitamin D and various hormones, once the tissues have acquired all the cholesterol they need, they stop extracting LDL cholesterol from the bloodstream. The extra cholesterol, which happens when we eat too many foods high in cholesterol, continues to circulate in your arteries. LDL deposits the excess cholesterol onto artery walls, where it forms plaque that clogs the blood vessels and can ultimately lead to heart disease or even a heart attack. A good idea is to keep your LDL cholesterol level under 2.5 mmol/L (96 mg/dL) and your total cholesterol about 3.9 mmol/L (150 mg/dL)-4.7 mmol/L (180 mg/dL). WHAT ABOUT THE CHOLESTEROL LOWERING DRUGS CALLED STATINS? New research has shown that...

Dark Chocolate For Valentine’s Day?

DARK CHOCOLATE FOR VALENTINE’S DAY? WANTING A SWEET TREAT? Make dark chocolate your indulgence of choice, and consider organic dark chocolate that contains at least 75% cocoa. Not only will you be solving your sweet tooth craving, but you will be providing your body with heart and brain health benefits and in turn reduce blood pressure, inflammation and increase blood flow. CHOCOLATE MAKES US FEEL GOOD! WHY? It contains over 500 natural mood-elevating chemicals with theobromine at the top of the list. It’s a molecular cousin to caffeine but without the stimulating effects to the central nervous system.  Chocolate also contains Phenylethylamine (PEA) which when eaten releases endorphins or “feel good chemicals”. That, along with serotonin, will have you feeling fine! CHOCOLATE FOR SUGAR & HEART BALANCE? Yes, dark chocolate is low on the glycemic index(the measure of a food item’s impact on one’s blood sugar level). It is loaded with antioxidants, like polyphenols and flavenols, which are plant compounds.  Studies have shown that dark chocolate and cocoa may improve blood flow and keep blood vessels healthy and improve our cells’ sensitivity to insulin and glucose.  The cocoa found in chocolate triggers the production of nitric oxide in the blood which relaxes and dilates blood vessels allowing more blood to pass through them. In addition, these flavenoids found in cocao beans, red wine, green tea and cranberries are good to keep your blood pressure under control and your LDL’s or bad cholesterol levels in check.  They help prevent free radicals from causing cell damage leading to heart disease. So, for Valentine’s Day this year… enjoy your chocolate… in moderation...

High Fructose Corn Syrup & Your Brain

HIGH FRUCTOSE CORN SYRUP & YOUR BRAIN High fructose corn syrup is a blend of glucose and fructose and is significantly cheaper than table sugar, therefore making it very attractive to the food industry for its use as a sweetener.  It is found in very poor quality foods that are nutritionally void and filled with other disease promoting fats, salt, and chemicals.  The scary thing is that we are consuming high fructose corn syrup and sugar in pharmacologic quantities never before experienced in human history: 140 pounds a year per person versus 20 teaspoons a year 10,000 years ago!1 What happens when one consumes high fructose corn syrup? Insulin spikes Production of triglycerides and cholesterol is triggered Toxic gut bacteria enter your blood stream and trigger inflammation.   These rapidly absorbing sugars enter the blood stream and go straight to the liver, causing damage and “fatty liver” conditions which affect 70 million people in this country.1  The glucose that is absorbed and causes the insulin spike leads to increased metabolic disturbances that drive increases in appetite, weight gain, diabetes, heart disease, cancer, dementia, and more. With childhood obesity rates more than doubling in children and quadrupling in adolescents in the past 30 years, it’s hard not to overlook the consequences of a diet that contains high fructose corn syrup in many of the foods we consume. What about the effects of high fructose corn syrup (HFCS) on the brain? HFCS depletes the body of the natural mineral zinc which is responsible for cleansing the body of heavy metals like mercury, arsenic, and cadmium, as well as aluminum and other...

DARK CHOCOLATE FOR VALENTINE’S DAY?

DARK CHOCOLATE FOR VALENTINE’S DAY? WANTING A SWEET TREAT? Make dark chocolate your indulgence of choice, and consider organic dark chocolate that contains at least 75% cocoa. Not only will you be solving your sweet tooth craving, but you will be providing your body with heart and brain health benefits and in turn reduce blood pressure, inflammation and increase blood flow. CHOCOLATE MAKES US FEEL GOOD! WHY? It contains over 500 natural mood-elevating chemicals with theobromine at the top of the list. It’s a molecular cousin to caffeine but without the stimulating effects to the central nervous system. Chocolate also contains Phenylethylamine (PEA) which when eaten releases endorphins or “feel good chemicals”. That, along with serotonin, will have you feeling fine! CHOCOLATE FOR SUGAR & HEART BALANCE? Yes, dark chocolate is low on the glycemic index(the measure of a food item’s impact on one’s blood sugar level). It is loaded with antioxidants, like polyphenols and flavenols, which are plant compounds. Studies have shown that dark chocolate and cocoa may improve blood flow and keep blood vessels healthy and improve our cells’ sensitivity to insulin and glucose. The cocoa found in chocolate triggers the production of nitric oxide in the blood which relaxes and dilates blood vessels allowing more blood to pass through them. In addition, these flavenoids found in cocao beans, red wine, green tea and cranberries are good to keep your blood pressure under control and your LDL’s or bad cholesterol levels in check. They help prevent free radicals from causing cell damage leading to heart disease. So, for Valentine’s Day this year… enjoy your chocolate… in moderation...

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