you are what you eat

you are what you eat

Colourful fruit and vegies

Mothers always badger their kids to eat their vegetables and it seems mum really does know best. Studies are increasingly demonstrating that consuming a range of colourful vegetables is the best way to ward off lifestyle-induced illnesses.

Dietitian Fiona Pelly, from Queensland’s University of the Sunshine Coast, says the rule that the more colourful the vegetable, the better its health properties, is true.

“When you’re looking at chronic diseases, such as type 2 diabetes, cardiovascular disease, obesity, hypertension and high blood pressure, all of these tend to be classed together as diseases that occur due to lifestyle,” Pelly says. 

“This means poor eating and no exercise. Improving the way you eat can make a difference to that.”

She says the National Health and Medical Research Council is redrafting its guidelines about how much fruit and vegetable matter people should consume daily to place greater emphasis on eating the right types of vegetables, such as those that are red, orange or green.

Pelly says colourful vegetables such as broccoli, watercress, pumpkin, capsicum and sweet potato and fruits including watermelon, oranges and papayas, are high in antioxidants, vitamin A and other health-giving nutrients, which can help reduce chronic health conditions by boosting the immune system.

Grains, oats and bran 

Another way to reduce chronic health problems including diabetes and high blood pressure is to switch from processed to wholegrain foods such as wholemeal bread, rice and pasta.

Dietitian Caitlin Reid, author of the website Health & The City, says switching to wholegrains can give an immense health boost.

“Wholegrains improve glucose metabolism in the body – this effect is thought to be because of the soluble fibre and magnesium in the wholegrains,” she says. “Insoluble fibre slows digestion, thereby reducing the absorption of glucose into the bloodstream and helping to control blood glucose levels after a meal.”

She says heart problems caused by high cholesterol can also be reduced by eating oats and bran, which can work to naturally block cholesterol entering the bloodstream.

“As little as three grams of soluble fibre a day has been shown to have a small but significant effect on reducing bad cholesterol levels,” Reid explains.

She says that other foods high in beta-glucan include psyllium and barley, which can also help with heart and blood-pressure health.

Legumes and nuts

Pelly says research is increasingly pointing to the benefits of legumes such as chickpeas, cannellini and kidney beans, and nuts, including walnuts and almonds, in the diet.

“In the past I don’t think people thought of legumes as an alternative to meat, but the recommendations these days are to eat a bit less meat, or balance it with other protein sources as well. Legumes are a good source of fibre and protein, they’re low in fat, and many, like walnuts and linseeds, are high in omega-3s.”

Reid says people suffering from heart disease, or potential heart disease, should boost their intake of plant sterols, which are found naturally in nuts, seeds, fruits, vegetables and legumes. But she says a shortcut is to use plant sterol-enriched margarines such as Pro-activ or Logicol.

Fresh seasonal foods

For James Colquhoun, who has interviewed natural food advocates from around the world for his documentary, the best approach to eating well is a “natural and holistic approach that… sees the body as a whole operating system”.

“The best foods for supporting the human form include raw, organic, in-season, plant-cased fruits, vegetables, nuts, seeds, superfoods, herbs and sprouts,” he argues. “These foods promote health and boost energy.”

“Eating good food helps your immunity,” adds Pelly. “The best idea is to eat food as close to its natural state as possible, that hasn’t gone through a lot of refinement processes.”

Nourishing winter fuel

•    Chicken soup: US researchers have found that chicken soup has anti-inflammatory properties that can help ease chest         infections and reduce chills and fever.
•    Oranges, lemons and grapefruit: Packed with vitamin C, citrus fruits can help reduce the length and severity of     colds. Research has found that regularly consuming 200mg of vitamin C reduces the length of a cold by eight per cent     in adults and 14 per cent in children.
•    Garlic: Contains allicin, a property that is believed to help reduce the severity of colds.
•    Green tea: Full of powerful antioxidants, green tea can help boost the immune system, which will help the body fight     off bacteria and viruses.
•    Ginger tea: Ginger has several bacteria-fighting properties that can help suppress colds. It is also used as an     anti-nausea therapy and contains gingerol, which can suppress coughing fits.
•    Red meat: When eaten in moderation, red meat boosts the immune system and helps fight anaemia and feelings of     lethargy.
•    Oysters: One of the richest sources of zinc, oysters help aid the development of white blood cells, the body’s     natural immunity boosters.
•    Wasabi and chilli: Hot and spicy foods can clear out the throat and nose when congested and warm the body to ease chills and fever.

20 Snacks To Kick-Start Energy

Snacks that balance the three main sources of energy help maintain an overall healthy and more energetic body.

Three main sources of energy in the human body are carbohydrates, protein and fat. Carbohydrates make up a little over half the energy source. They are in the form of starches and sugars. The brain needs carbohydrates for energy as it cannot use fat as a source of energy. The muscles use carbohydrates for their main fuel.
A wide variety in your diet can greatly affect your energy levels. Eating a balanced diet with a variety of different types of carbohydrates not only can help with weight regulation, it can boost your energy levels and help you maintain peak condition body health.

Here are twenty snack ideas that can boost your energy.
1.Fruits: Fruit has natural sugars that are a source of energy. It also adds fiber and a feeling of fullness so that you eat less in the long run. Apples, oranges and bananas are good examples.
2.Yogurt: Yogurt is highly nutritious and has good levels of protein and carbohydrates for energy. It also contains some bacteria that are good for intestinal health. There are plain types of yogurt as well as low fat and yogurt with fruit added.
3.Vegetables: Vegetables contain natural sugars that are a good source of energy. Energy efficiency is partially based on good cell conditions. The antioxidants in vegetables help maintain good cell conditions, as they help get rid of free radicals. Free radicals are molecules that can damage cells. Carrots, celery and cucumbers are good examples.
4.Nuts: Nuts such as almonds, pistachios and cashews can give you a boost of energy. Nuts are high in all three forms (carbohydrate, protein and fat) of energy sources. They also have antibiotic properties that help the immune system.
5.Pumpkin Seeds: Seeds have antibiotic properties. Pumpkin seeds are no exception. Like nuts, they have high levels of carbohydrates, protein and fat.
6.Cereal: Cereal contains grains which in turn have high levels of carbohydrates including fiber good for intestinal health. Milkwith cereal adds additional benefits such as vitamins and nutrients. There are many different types of cereal and looking at the nutritional data on the box will help decide which will best work for you.
 7.Energy Bars: There are plenty of commercial energy bars on the market that help boost energy. These contain carbohydrates, fat and protein for energy. Choose your favorite flavor and type from the many that are available.

8.Crackers with peanut butter: Crackers spread with peanut butter are high in the sources of energy. Peanut butter comes from peanuts which in turn are legumes related to beans. Most of the energy in peanut butter comes from fats and proteins.
9.Bagel: Bagels, made from flour and yeast give you a boost of energy especially if a spread such as peanut butter or fruit topping is added. Since they contain flour, they are likely to contain high levels of carbohydrates.
10.Rice cakes: Rice cakes are made from a special mixture of rices and sometimes puffed wheat. The rice mixture would have high levels of carbohydrates and protein, making rice cakes a good choice of snack for an energy boost. There are many different varieties to choose.
11.Soup: There are many different types of soup including basic soups such as chicken noodle soups and vegetable soups. The amount of energy in soup varies as the ingredients vary but soups that have a good balance of meat (protein source) and vegetables (carbohydrates) are best for energy snacks.
12.Cheese: Most of the energy from cheese comes from fat and protein but these are needed for tissue repair. One slice of cheese is about one serving.
13.Trail mix: Trail mix is a mix of nuts and dried fruits. Dried fruits contain most of the benefits of fruit but it's portable so you can carry it around.
14.Orange juice: A glass of orange juice is much like eating an orange. Most orange juices have things added so they contain much more energy boosting ability.
15.Egg sandwich: Eggs have protein and the bread used have high levelss of carbohydrates.
16.Cottage cheese: The milk content of cottage cheese provides protein and added vitamins and minerals needed for health.
17.Oatmeal: Oatmeal comes from processing oats which are a grain. Grains have high levels of carbohydrates thus provide lots of energy.
18.Tomato sandwich: The tomato sandwich is an ideal energy boosting snack. A vegetable combined with bread is a good source of carbohydrates. Adding lettuce adds fiber and taste.
19.Tomato juice or other mixed tomato drink: Tomato juice, much like orange juice provides nutrients, minerals and other energy boosting ingredients. A mixed tomato drink, mixed with other vegetables and fruit that may include but not limited to carrots, pineapple and celery.
20.Salad: A salad has fiber (a carbohydrate used for intestinal health) and has a wide variety of tastes depending on what is added.

 http://www.essortment.com/20-snacks-kick-start-energy-63206.html

Stop poisoning your sex life

FindArticles / Men's Fitness / March, 2003

Stop poisoning your sex life: minimize your intake of five kinds of food, and your beefsteak will continue to sizzle well into your adulthood - Sexuality

by Michael Castleman 

Sure, consuming lots of unhealthful foods can result in listless workouts, a flabby belly and a shorter life span. But lurking behind those buckets of finger-lickin' goodness is a catastrophic consequence you may not have considered: Eating too much junk could be softening your sausage, and a lot sooner than you think.
"Sexual function depends on the cardiovascular system, the heart and blood vessels, and the nervous system--the body's electrical wiring," says Shari Lieberman, Ph.D., a nutrition scientist and exercise physiologist in New York City. "Good food choices can keep these sexually crucial systems functioning at their best, but bad ones can poison them."

The occasional food splurge won't destroy your mojo overnight, but consuming too many of the worst nutritional offenders is likely to sap your function sooner or later, adds Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center and a nutrition consultant for the Pittsburgh Steelers. "It's not that you have to avoid bad foods entirely. But eat them sparingly, and base your diet on the foods that are good for sex and for your body as a whole."
Here are the worst foods for your nether region, a rogue's gallery of comestibles that can let the air out of your balloon faster than she can say, "That's all right, baby. There's always next time."
1) Fatty meats: More bacon means less porkin'
Myth has it that gorging on red meat is manly, but fatty cuts of beef, bacon, sausage and full-fat luncheon meats can be wack for your wood. "Most men know that saturated fat and cholesterol narrow the arteries that nourish the heart and increase risk of heart attack," Lieberman says. "But they also narrow the arteries that carry blood into the penis, which contributes to erectile dysfunction [ED]." These arteries, by the way, are some of the smallest and will be the first to jam up with plaque.
Researchers at the University of South Carolina School of Medicine in Columbia examined the cholesterol levels and sex lives of 3,250 men over age 24. They found that as a guy's cholesterol went up, so did his likelihood of suffering from ED. Those with cholesterol counts above 240 were almost twice as likely to report erection problems as those with levels below 180.
And while high cholesterol is bad in the long run, a single fatty meal can impair your arterial function immediately--something you may regret when she surprises you in her latest Victoria's Secret purchase.
2) Dairy: Are you a man or a mouse?
Low-fat milk and cheese can be excellent protein sources, as long as you aren't allergic or sensitive to them. But think twice about opting for their higher-fat cousins. Most cheeses are high in saturated fat, and they can be as damaging to your arteries--both above and below the belt--as prime rib.
"Many men know that meats cause problems, but don't know that full-fat cheeses are just as bad," Lieberman says. "The worst mistake is to combine meat, milk and cheese--for example, a bacon cheeseburger with a shake. A meal like that is loaded with saturated fat and, over time, can reduce blood flow into the penis. Which could eventually leave it softer than warm brie. Merde!
3) Baked goods: The trans-formed man
When hydrogen is added to vegetable oil to change it form a liquid to a solid, the result is something called trans fat. The prime example is margarine, but you'll also find this kind of fat in a wide variety of crackers, cookies, chips and fried fast foods. And it's bad--real bad. "Trans fats are worse for the arteries than saturated fats," Bonci says.
The Food and Drug Administration is planning to require that trans fats be listed on food labels, but until then cut back on any products that contain "hydrogenated" or "partially hydrogenated" vegetable oil, or margarines that aren't labeled "trans fat-free." Think of hard margarines as leading to harder arteries--and a limp noodle.
4) White flour: Don't be a sponge-bread soft-pants
Trans fats aren't the only reason to cut back on packaged foods such as white bread, sweets and many refined-grain breakfast cereals. Processing removes most of the nutrients in these items, including ones that are important to your sex life. "For health, for fitness and for good sex, you want a well-nourished body, not one filled up on empty calories with few nutrients," Bonci says.
When whole wheat is processed into white flour, for example, it loses about three-quarters of its zinc, a mineral essential to men's sexuality and reproducton. "One of the highest concentrations of zinc in the body is found in the prostate gland, which produces most of the fluid in semen," Lieberman says. "There is some evidence that a diet high in zinc helps prevent midlife prostate enlargemnet and prostate cancer."
There's another reason to avoid too many refined grains, Lieberman says: They're associated with insulin resistance, a precursor of diabetes, which in turn can accelerate narrowing of the arteries, increasing your risks of heart disease and ED. Moreover, 60 percent ot 70 percent of those with diabetes experience nervous-system disease as well.
5) Soy: Avoid too much of a good thing
Yes, eating soy foods is good for you. In fact, studies of some traditional cultures in which soy is a major protein source found that many men who consume it regularly keep indulging in the pleasure principle well into old age. The FDA allows label claims that soy foods help lower cholesterol, and other studies have found that they reduce the risk of prostate cancer.
Still, researchers haven't ruled out the possibility that too much soy can affect your manliness. That's because one of the ways it achieves its healthful effects is by mimicking the female sex hormone. "Soy foods have estrogenic qualities," Lieberman says. "And it's not really clear how this affects men."
While there's no evidence that a moderate soy intake will have a negative impact on your sex life, it's theoretically possible that a high intake could--say you were to drink several soy protein shakes, which are high in the estrogenic constituent called isoflavones, every day. "I'd say it's fine to have soy foods a few times a week," Bonci says. "Just don't go overboard with them."
Hear us now, thank us later
While a double cheeseburger with fries is more likely to be followed by a nap than a romp in the sheets, most foods that poison men's sexuality usually take decades to do their dirty work. Of course, if you abuse many of these foods, then your problems can start showing up in mild forms earlier in life, as early even as the mid-30s. Often, erectile dysfunction starts at this stage; some docs believe it's an early indicator of arterial disease.
So what's a guy to do? "Start eating healthier now," Bonci suggests, "and commit to improving your diet in the future. Every time you eat some vegetables instead of a muffin drenched in trans fats, you're helping your arteries stay healthy--and that keeps your penis working properly as well."
7 SEX-BOOSTING FOODS
1. Fruits and vegetables. "Plant foods are packed with nutrients and low in fat," says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center. "As a result they help keep the arteries unclogged and help prevent both heart disease and erectile dysfunction."
2. Tomatoes. "Studies show that the tomato component lycopene, a member of the vitamin A family, helps maintain prostate health," says Shari Lieberman, Ph.D., a nutrition scientist and exercise physiologist Lycopene is best absorbed when tomatoes are cooked with a little oil, as in pasta sauce.
3. Nuts. They're high in the amino acid arginine, which is crucial to the synthesis of nitric oxide, a compound in the body involved in generating erections. What's more, "nut oils are nowhere near as harmful as saturated fat or trans fats," Lieberman says. "In fact, recent studies show that nuts help reduce cholesterol."
4. Pumpkin seeds. "In addition to being a rich source of zinc, pumpkin seeds are packed with nutrients, including the antioxidants selenium and vitamin E, which are good for the arteries," Bonci says.
5. Olive oil Saturated fat and trans fats narrow the arteries, but monounsaturated fat, found in olive oil, helps keep them functioning well.
6. Wheat germ. It's difficult to get enough vitamin E from diet alone, but wheat germ is a particularly good source. "It helps keep the arteries healthy," Lieberman says.
7. Oysters. This shellfish has a centuries-old folk reputation as a "virility food." Scientists scoffed--until they discovered that oysters are also very rich in zinc, which is essential for men's reproductive and sexual function. But if you eat them raw, be sure they're fresh and from uncontaminated waters, or your evening of get-down could turn nasty.
San Francisco-based writer Michael Castleman is the author of 10 books, including Sexual Solutions and Blended Medicine.

COPYRIGHT 2003 Weider Publications

COPYRIGHT 2003 Gale Group 

 

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