Avoid Sugar, Prevent Illnesses

Your blood type can offer clues to a healthier life

IF YOU ARE TYPE…AB
Cut back on meat
Having both A and B antigens in your blood often weakens your stomach acid, making it hard to digest the protein from red meat. “ABs extract maximum nutrition from food like fish and dairy,” says Richard Donnelly, professor of vascular medicine at Nottingham University. So snack on sushi but don’t wolf down slabs of steak; you’ll extract the maximum possible protein from your meals.

IF YOU ARE TYPE.. O
Eat your greens
You face a 20 percent higher risk of heart disease from high salt intake because your blood platelets (particles involved in clotting) swell in a high sodium environment, Copenhagen University researchers warn. Eat seven portions of fruits and vegetables each day to improve your platelet’s ability to maintain fluids and clear your arteries (as well as keep you more regular than a Japanese bullet train).

IF YOU ARE TYPE.. A
Learn to relax
You produce more adrenaline than any other group, so you’re more prone to blood sugar swings, fatty deposits and heart attacks. Drink a glass of milk each day to restore hormone balance and guarantee shuteye. “You need to up your intake of the calming amino acid tryptophan, found in abundance in dairy and poultry,” says Donnelly. And get regular exercise to further lower your risk of heart attack.

IF YOU ARE TYPE.. B
Live long and prosper
Longevity is in your blood. A Japanese survey found you’re twice as likely to make it with 100 with Type B blood.”Strengthen your immunity further by upping pro-biotic backteria intake.” says Tom MacDonald, professor of immunology at Barts and the London School of Medicine. Eat three portions of leeks and garlic a week, and down a packet of Probiotics Drinks Mix from USANA.

Start the Day Right – Don’t Skip Breakfast

Breakfast is considered an important meal because it breaks the overnight fasting periods and replenishes your supply of glucose.

Glucose is your body’s energy source and is broken down and absorbed from the carbohydrates you eat. In the morning, after you have gone without food for as long as 12 hours, your glucose levels drop. When this happens, your body compensates by releasing the glucose that has been stored in your muscle tissue and liver, called glycogen.

Once all the energy from the glycogen stored is used up, the body breaks down fatty acids to produce energy. Without carbohydrates, fatty acids are only partially oxidized, which can cause reduced energy levels.

After 12 hours of sleep your body has been fasting overnight, and in the morning you are almost in the first stages of starvation. Skipping breakfast keeps your body in ‘starvation’ mode, while eating a good meal will give your metabolism a boost. If you’re trying to lose weight, the last thing you want to do is keep your metabolism at this lowered state. Eating a healthy breakfast will increase your fat burning ability. Breakfast, therefore, can boost your energy levels as well as your metabolism for the day.

If you skip breakfast and lunch, you will see an increase of your cravings level and you will eat more at the end of the day, which is not good.

What’s your excuse for not eating breakfast?
• “No time?” How much time does it take to eat a bowl of cereal? Make toast and eat it on your way to work. Make your breakfast the night before. Making time for breakfast is making time to be healthy.

• “Not hungry?” To get started, don’t eat anything after an early supper. Finish supper by 6:30 p.m.

• “Might gain weight?” Eating breakfast will actually help you reach and maintain your healthy weight. Your appetite will be satisfied longer. You’ll be eating food when you can best burn the calories. You’ll feel great. Eat breakfast.

• You “don’t like breakfast foods?” You don’t have to eat traditional breakfast foods. You can eat leftovers, or a sandwich. Any healthy food is fine. Caffeine may mask hunger.

• You “don’t like eating breakfast?” It is in your best interest to eat breakfast. Take the step. Do the right thing. Eat breakfast.

To make a healthy breakfast each day, choose one item from at least three of the following four food groups:
1. Fruits and vegetables. Fresh fruits and vegetables, 100 percent juice without added sugar.
2. Grains. Whole grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.
3. Dairy. Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses.
4. Protein. Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.
5. For a healthy breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk. The best cereals are those that are higher in fiber. If counting calories, choose cereals that are lower in calories.

No matter what you choose, eating breakfast gives you body and your brain the energy they need to carry you through the day. Be good to yourself and eat breakfast, as it will make you feel much better throughout the day.

Eating Right for Arthritis

Eating right and maintaining a healthy weight is important, whether you are in the pink of health or not. For those with arthritis, being overweight puts added strain on the joints, especially weight-bearing ones like that knees. If you were once an active person, the sudden lack of physical activity brought upon by your condition may also prevent you from keeping away that extra weight. So what foods are right for you?

OMEGA-3 FATTY ACIDS
Clinical studies have found that omega-3 fatty acids can help reduce joint tenderness in arthritic patients by reducing inflammation, particularly those with rheumatoid arthritis. So, stock up on oily fish like salmon, sardines and tuna, as well as seeds, nuts, avocado, soya beans, flaxseeds oil and canola oil.

IRON
Anaemia is a common condition experienced by arthritic patients. It can be caused by many things. including the side effects of certain medications. A good way to replace iron is through food like red meat, green leafy vegetables, eggs, fish and lentils. Iron is better absorbed if there is vitamin C in the meal so it is a good idea to have a good portion of vegetables or fresh fruits with the meal.

CALCIUM
Calcium is a basic nutrient for bones. Lack of calcium in the diet can increase the risk of developing osteoporosis (brittle bones) and osteomalacia (soft bones). The richest sources of calcium are milk, cheese and yogurt, green leafy vegetables, bread and sardines (bones included).

VITAMIN D
Vitamin D is important for the absorption of calcium. Sunlight is one of the best ways to get your daily intake of vitamin D, but if you are looking at food sources, salmon, tuna, sardines, cod liver oil and egg yolk are your best options.

Are you drinking enough water?

You probably already know that it’s important to drink enough water. A minimum of eight glasses of water a day is recommended. You should aim for more if it is really hot, or you are working out and sweating a lot.

The early signs of dehydration are increased thirst, dry mouth, sticky saliva and reduced urine output with dark yellow urine. You may also experience a lack of energy and a headache.

None of these sound very fun. It is hard sometimes to drink that much water; especially when sodas and coffee tempt us. However, to stay healthy and feel great, we should strive to drink those eight glasses of water a day.

Here are a few tips to help you remember to drink the water, and to make it a little more pleasant or interesting.

1. Keep a Log
This can be as simple as a little piece of paper on the fridge, or a page in your day planner. Just make a little checkmark, or dash on the piece of paper every time you drink a glass of water. The log will help you keep track of how much water you have had in any given day. You’ll also be surprised how motivating it is to try to get those eight little checkmarks on there every day. Another idea would be to use little stickers instead.

2. Add Some Lemon Juice
Most of us tend to get bored with drinking just water after a few days. Change things up and add a little flavor by adding a teaspoon or less of lemon to your water. You can also try some other fruit juices. Just make sure you are still drinking mainly water. Just a splash of juice should be enough to make things interesting and give the water some flavor without adding a lot of sugar and calories.

3. Try Some Club Soda
If you are craving the fizz of a soda, try some Club Soda. If you want to get really fancy, check your local grocery store for flavored club sodas. Alternatively, you can also add a splash of fruit juice to your watered down club soda.

4. Drink Some Water When You Feel Hungry
Unfortunately many of us have gotten so out of tune with our bodies that we feel hungry when we are actually thirsty. If you feel hungry, try drinking a glass of water first. You may just be thirsty.

5. Carry A Water Bottle
It’s much easier to drink water when you have it readily available. Carry a bottle of water around with you in the car, at work, while running errands, in the yard, and even while you are working around the house. You’ll be sipping away the water without even noticing it.

6. Drink More If You Are Working Out
We already touched on this, but it bears repeating. Make sure you drink a few extra glasses of water if you work out, or if you spend some time outside while it’s hot. Your body uses and needs more water when it sweats a lot. So don’t forget to fill back up on water during and after your exercise.

Just pay attention to how much you drink and implement some of these ideas if you don’t get the recommended eight glasses of water a day. Your body will thank you for it in the long run.

How to deal naturally with menstrual pains and PMS

Many women are aware of the importance of calcium for preventing osteoporosis, but few are aware that it also benefits women who suffer from menstrual problems such as menstrual cramps (dysmenorrhea) and PMS.

An excellent supplement to help alleviate cramping and muscle spasms. It helps to maintain good muscle tone. Magnesium increases the absorption of calcium in the body. Calcium/magnesium may also help in reducing breast tenderness. Some studies have also found that women with higher calcium intake reported fewer mood symptoms such as irritability, anxiety, and depression, associated with PMS.

Nutrition and Supplements

• Eat foods that are rich in calcium. They include beans, almonds, and dark green leafy vegetables (such as spinach and kale).
• Eat foods that are high in antioxidants, including fruits (such as blueberries, cherries, and tomatoes), and vegetables (such as squash and bell pepper).
• Avoid refined foods, such as white breads, pastas, and sugar.
• Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy), or beans for protein.
• Use healthy cooking oils, such as olive oil or vegetable oil.
• Some women find that adding soy milk to their diet helps relieve menstrual pain.
• Eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
• Avoid caffeine, alcohol, and tobacco.
• Drink 6 – 8 glasses of filtered water daily.
• Exercise at least 30 minutes daily, 5 days a week.

The following supplements may also help relieve menstrual pain:

• Omega-3 fatty acids, such as fish oil, about 6 g per day, to help lower inflammation. A few studies have found that women who took fish oil had less menstrual pain than those who took placebo. Omega-3 fatty acids may increase the risk of bleeding, especially for people who take blood-thinning medication. Ask your doctor before taking omega-3 fatty acids.
• Calcium citrate, 500 – 1,000 mg daily. Calcium is needed for healthy bones, and may also help reduce menstrual pain because it helps maintain muscle tone. Evidence isn’ t clear, however. One study found that calcium did reduce menstrual pain, but in another study it seemed that calcium reduced premenstrual pain but did not help after a woman’ s period started. Calcium citrate is the form of calcium that your body absorbs most easily.
• Vitamin D, 400 IU daily, helps your body use calcium and may reduce inflammation.
• Vitamin E, 500 IU daily, may help reduce menstrual pain. In one study, 100 young women took either 500 IU of vitamin E or placebo for 5 days (2 days before and 3 days after their periods started). Those who took vitamin E reported less pain than those who took placebo.
• Magnesium, 360 mg daily for 3 days on the day before menstruation starts. One study that used this dosage found that it reduced menstrual cramps in women who took it. A few other preliminary studies have also suggested that magnesium may help reduce menstrual pain. Too much magnesium can cause diarrhea and lower blood pressure. If you have digestive problems or heart disease, ask your doctor before taking magnesium.

Yogurt

Yogurt is a food made by the natural bacterial fermentation of milk at a consistently warm temperature.  The milk attains a pudding-like consistency, and the lactose is converted to lactic acid. That’s what gives yogurt its slightly acidic flavor. The live cultures in yogurt inhibit the growth of harmful bacteria. Yogurt is actually a good backteria.

The History of Yogurt
Yogurt has been around for over 4,500 years, but it’s hard to say where yogurt first originated.

Our best guess is that yogurt was discovered by accident. The first batches of yogurt were probably born in bags full of goat’s milk while they were being carried around by nomadic people migrating to Europe. Some brave or hungry soul probably tried the dubious substance, thought “Hey, this is pretty good!,” and decided to try duplicating the results.

Many cultures around the world developed their own version of yogurt. It’s hard to say which cultures discovered it on their own and which cultures adopted it from others.

The Benefits of Yogurt
1. Good supply of protein and vitamins
All yogurt is rich in animal protein (about 9 grams per 6-ounce serving) plus other useful nutrients such as calcium, vitamin B-2, vitamin B-12, potassium and magnesium. Protein is an essential building block for many systems in the body, including your muscles. Protein is also good for curbing your appetite and helping you feel full for a longer period of time. Vitamin B-12, which maintains red blood cells and helps keep your nervous system functioning properly.

2. Live yogurt may help your gut
More study is needed but there is some evidence to show that probiotic yogurt (yogurt with active cultures) may relieve some troublesome digestive disorders such as: lactose intolerance, constipation, diarrhea, inflammatory bowel disease, or H. pylori infection. The benefits may be due to: changes in the bacterial flora of the gut, changes in the time food takes to pass through the bowel and improvements in the body’s immune system. Only live yogurts will have these good effects.

3. Live yogurt could also control vaginal infections
Research has also shown that probiotic yogurt can discourage candida (or yeast) vaginal infections, which cause distress and irritation to many women.

4. Yogurt may help prevent osteoporosis
Doctors say that correct nutrition can help both with treatment and prevention of osteoporosis. And they stress that the most beneficial micronutrients are calcium and Vitamin D. As a dairy product, yogurt is rich in calcium and certain brands also have Vitamin D added. If you are concerned about your bone density then choose the Vitamin D- rich yogurts when you are shopping.

5. Yogurt may reduce the risk of high blood pressure
A study, which followed more than 5,000 university graduates in Spain for about two years, found a link between low-fat dairy intake and a lower risk of high blood pressure. “We observed a 50 per cent reduction in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy a day (or more), compared with those without any intake,” Alvaro Alonso, MD, PhD, a researcher in the department of epidemiology at the Harvard School of Public Health, said in an email interview.

Yogurt can be incorporated into your diet in a variety of ways. By adding fruit, berries, nuts or chocolate candies to your yogurt, you can turn it into a delicious replacement for your usual dessert.

When buying yogurt, the more natural the product is, the more beneficial it will be to your health. Look for yogurt that is low in sugar and without added trans fat.

Benefits of Green Tea

The Science of Green Tea.
Many people know that green tea is good for you, but they don’t know how it actually works or provides the health benefits that it does. Therefore, a scientific breakdown of green tea is necessary, so that you can fully understand the way in which green tea interacts with the body.

The most important component of green tea is something called a polyphenol – which is a substance also known as a catechin. It is generally understood that the consumption of polyphenols are able to improve your health in numerous ways such as with the factors listed above.

The way that green tea acts with the cells on a biological level is complex. All you need to know is that the polyphenols act to strengthen immune and body cells, whilst weakening intruder cells and cancerous / tumor cells. The effectiveness will be clear. It means that the body is now stronger and more able to fight off the diseases caused by the opposite.

Here’s a list of seven health benefits of this tried and true brew:

1. Anti-Aging properties
Green tea is rich in the antioxidants vitamin E and C. Antioxidants destroy free radicals that damage cell membranes. Damaged cell membranes lead to diseases such as cancer, heart attacks and diabetes.

Drinking it may help relieve the suffering caused by rheumatoid arthritis. This was revealed in a study in April 1999 by researchers at Case Western Reserve University in Cleveland.

2. Asthma relief
Green tea contains a substance called theophylline. It’s a muscle relaxant, so it can cause the muscles supporting the bronchial tubes to relax — thus reducing asthma’s ability to restrict normal breathing.

3. Lowers blood pressure
If you have high blood pressure, you will be more susceptible to a heart attack or stroke. Green tea may prevent the formation of blood clots which lead to heart disease and stroke.

4. Fights cancer
A team from the Mayo Clinic found that three out of four chronic leukemia patients (who were given green tea extract) seemed to experience regression of the disease. The fourth patient also showed some improvement. The doctors gave the extract a try after a 2004 test tube study of green tea revealed that leukemia cells were killed by the substance.

According to the American Cancer Society, “Green tea contains chemicals known as polyphenols, which have antioxidant properties. Catechins are the major group of polyphenols in green tea. The most important catechin seems to be epigallocatechin-3-gallate (EGCG). EGCG may cause cancer cells to die like normal cells do. It may also work by stopping new blood vessels from forming, a process called angiogenesis, thereby cutting off the supply of blood to cancer cells.”

It is interesting to note that there seem to be fewer cancer deaths in Japan than in the United States. Could it be because citizens there drink a lot of green tea?

5. May lower cholesterol
Studies have shown that this drink may help lower cholesterol with no side effects. By lowering cholesterol, the body receives help in fighting heart disease and stroke as well.

6. Guards against infections
In April of 2003 the New York Times reported that its extract has the ability to strengthen the immune system’s ability to fight disease. Microbiologist Milton Schiffenbauer, professor at Pace University (New York) stated, “Our research shows tea extracts can destroy the organism that causes disease. If we can stimulate the immune system and at the same time we are destroying the organisms then it makes sense to drink more tea.”

Green tea treats sunburn, strained eyes, blemishes, rashes and minor cuts because of its antiseptic properties.

Try gargling with it when you feel a cold or the flu coming on. Soak your feet in it for athlete’s foot or just as a refreshing foot bath.

In this article you’ve read an impressive list of claims for the health benefits of drinking green tea. Although not a magic cure, it sure wouldn’t hurt to add this proven ancient beverage to your daily diet.

Women Vitamins & Ways to Control Stress

Anxiety is the most powerful biological trigger for weight gain. Even if you are exercising and eating correctlly, high stress levels can prevent weight loss, and in some instances, can actually trigger weight gain.

Whether the stress is psychological or physical, your body reacts in the same way…..physically. You get a surge of adrenaline and cortisol…the adrenaline is a command for flight or fight…the cortisol triggers a request for energy….which can make you extremely hungry….and that cortisol keeps requesting food for as long as the stress continues. Cortisol also encourages the body to start storing fat which raises cholesterol and insulin levels.

We crave salty, fatty, and sweet foods, which stimulate the brain to release pleasure chemicals, which in turn, reduce tension. This is the addictive part; every time there is stress we look for a means of pleasure to help us through that emotional/stressful time.

Chronic stress also slows down the production of testosterone which builds muscles. This drop in testosterone can cause a decrease in muscle mass, so you burn fewer calories.

Here are some suggestions to handle stress levels, and to control your cortisol and your weight:

1. Move your muscles. Drop and do push ups, do jumping jacks, run in place. This physically fools the body into thinking you are escaping from your stress. Your blood circulates faster and this transports the cortisol out of your system faster. 18 minutes of walking 3 times a week can lower levels by 15%.

2. Eat slowly, savor the bite and flavor, enjoy the moments and ritual of eating. Slowing down can decrease the amount of food needed to feel full, lessen the cortisol levels and shift the focus away from production of belly fat.

3. Constant dieting can raise cortisol levels by 18%. Too much time, in-between meals, makes your blood sugar spike and then dips, making you feel cranky and starved. To control this, and thus control the cortisol that affects you, eat three healthy meals with 2 or 3 snacks spaced through the day so your blood levels don’t spike. You will feel pleasantly full, with no issues of hunger.

4. Give yourself a treat once in a while….it’s ok to have a cookie or pieces of chocolate…don’t get stressed by totally denying yourself. Just remember that one is good…..and stop there.

5. Watch your intake of caffeine. Caffeine consumption while under stress can raise your cortisol levels by 25% (University of Oklahoma).

6. Take a good Vitamins for Women and include B and C, calcium and magnesium. Low levels of these nutrients can also lead to increase cortisol levels and food cravings.

7. Get enough uninterrupted sleep. Sleep deprivation is a major stressor. The National Sleep Foundation recommends 7-9 hours of sleep. Studies have shown that even 6 1/2 hours of sleep can be perceived as a stress source and can increase your cortisol levels, appetite and weight gain. Appetite can increase the desire for sweet, salty, fatty food by 23% in people who do not get enough sleep. Fortunately several nights of good rest can restore your natural balance.

Multivitamins improve Mental Fatigue and Stress in Healthy Men

A major percentage of general population reports regular use of multivitamins supplements. Among the common reasons given for doing so are helping combat mental fatigue and stress, although these are few studies that have analyzed the relationship between multivitamin supplementation and mental performance in healthy, non-elderly adults.

In a recent article published in the journal Psychopharmacology, researchers reported that multivitami and mineral supplements taken daily for a month improved mental fatigue and stress levels in adult men.

Participants in this double-blind study included 215 healthy men between the ages of 30 and 55 who were regularly exposed to mental fatigue and stress in their full-time employment. Subjects received either a placebo or a multivitamin and mineral supplements which they took daily for 33 days. The multivitamin included moderate levels of vitamin C and the B vitamins, as well as the minerals magnesium, calcium and zinc.

Pervious to and following the last day of treament, subjects completed questionnaires that measured mood states, perceived stress and general health. On the final day, further testing evaluated cognitive performance and task-related changes in mood and fatigue while walking on a treadmill.

When compared to the placebo group, participants receiving the multinutrient supplement experienced a significant improvement in perceived stress, general health and vigour, cognitive function, and mental fatigue.

While it isn’t possible to identify the specific mechanism of action resposible for these improvements, the results of the study support results from previous research indicating that supplementation of multivitamin/minerals in healthy, normal populations may provided beneficial effects on mental health, adaptation to stress, and cognitive function.