Tag Archives: Food Facts

Guiltless Ordering Tips to Empower Mid-West Eaters

“Calorie Restriction (CR) is the fastest way to slow down our aging process” according to various research studies worldwide.  The amount that is served at the price that is given usually looks like a pretty good deal in any restaurant, but remember that we can only burn a certain amount of calories.  The rest of the calories not utilized in a 24 hour period turns to fat. Thus, a daily meal plan is critical so that each calorie that is consumed is nutrient filled. 
Knowing how to order, and understanding why we need certain foods throughout the day can only empower us when walking through the door of our favorite hometown Eatery.  The key to Guiltless eating is one must have the mindset of Whole Foods,  whether you are eating at Panera, Skyline Chili, Krogers, Wild Oats, Subway, McDonalds, or Wendy’s.  The naturally occurring vitamins and minerals within such produce will energize your mind and body throughout the work day. 

Fluids are equally important to a successful diet. Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Also drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss. 

KNOWLEDGE IS POWER… CHOOSE WISELY

Pass on the chips, burgers and fries.  Ask to replace them with fish, lean meat, rice, yogurt, fruit or vegetable!

1.  Broiled Salmon or fish has Vitamins A, D, E, magnesium, calcium omega 3, 6.   Vitamins A,E, D is beneficial for skin and eyes. Magnesium assist the gut in keeping things moving, plus a mood stabilizer.  Omega 3,6 promotes HDL in removal of plaque build up in arteries plus reduces inflammation within the body.

2.  Lean meats have Vitamin B’s.  According to Life Clinic, “they help to process calories from carbohydrates, protein and fat. Your body needs it for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision”.

3.  Bean Soup has various vitamins and magnesium!  We need 600-800mg magnesium to balance the calcium so that constipation is not an issue. Magnesium is found in fish, pumpkin seeds, nuts and beans.  It is also a mood enhancer curving depression, fatigue, leg cramps, migraines, loss of appetite, nausea, vomiting and high blood pressure.

4.  Leafy greens and  salads with nuts or seeds vineagrettes. Obtain magnesium, Omega 3,6.  for Vitamin K, A and iron.  Promotes blood coagulation (vit. K) plus  skin cell repair.   

5.  Vegetable Sticks, Fruit for fiber, vitamins, nutrients and antioxidants to combat free radicals.

6.  GO FOR Multi-Grain or Whole Wheat breads.  When wheat (or any other grain) is processed into flour the germ and the bran (which contain most of the nutrients and fiber) are discarded. The whiter the flour the more nutrients have been stripped away. At this point I consider it a serving of sugar and not a ‘grain’.

7.  Lemon water . Lemon has Vitamin C (any fruit or veggie), which allows for iron to better bind to hemoglobin (red blood cells), reducing opportunity for anemia.

8.  Skim or 1% milk (also leafy greens).  We need 1200 mg of calcium a day found in milk and leafy greens.  Calcium contributes to healthy bones and muscles so that when they are stronger weightloss is more prevalent.

9.  Oolong, Green and Black teas are some of the best teas with the highest amount of anitoxidants present per mg. It’s a great way to keep your cognitive functions healthy and focused!  Additional evidence boasts of Oolong tea benefiting your pancreas and optimizing it’s ability to work better too.

BE EMPOWERED.  Know what nutrients you are providing yourself with and why you need them.  To eat Guilt Free is to eat with a sense that you are giving your body the best that you can for the day.  The Whole Foods will help you to combat Depression, keep Diabetes and Heart Disease at bay.  Nutrients from Whole Foods strengthen your body so that pathologies requiring medication can be kept at lower doses.  French fries, chips, chocolates, soda’s, white bread, or large amounts of cheese are all tasty, but must be eaten in small quantities, reducing intake of no more than 3 times a week.

 By: Kimberly Crocker

Literature Research

http://www.ncbi.nlm.nih.gov/pubmed/12766099?ordinalpos=5&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

http://www.ncbi.nlm.nih.gov/pubmed/16618952?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

http://thyroid.about.com/b/2005/05/26/what-you-need-to-know-about-the-benefits-of-magnesium.htm

http://www.lifeclinic.com/focus/nutrition/vitamin-b2.asp

+Homocysteine Levels and Vitamin Deficencies

The amount of homocysteine in the blood is monitored by three vitamins: Folate, Vitamin B12 and B6.  Vitamin B 12 and how it works with the degeneration of the protein “cysteine” is intensely studied, as are the negative effects of hyperhomocysteinemia (too much homocysteine) and Vitamin B12 Deficiency.  The body needs antioxidants (Folate that comes from fruits and vegetables) to combat homocysteine and it’s positively charged oxygen.  If the O+ does not find an anti-oxidant the eventual negative effects are extensive on LDL cholesterol (leading to build up of plaque in the arteries), development of dementia, tingling feeling in the arms and legs and Depression. The contributing negative factors should be removed and then  new dietary sources introduced to reduce inflammation and restoration of a healthy body. 

LDL is an unhealthy cholesterol only when it becomes oxidized.  Oxidation of LDL is due to free radicalsfloating around in our body which are  O+ broken off from degenerating protein called homocysteine. The positively charged oxygen then attaches itself to LDL cholesterol and plaque begins to form in your arteries and veins. According to studies at the Linus Pauling Institute, “Although increased intake of folic acid and vitamin B12has been found to decrease homocysteine levels, it is not presently known whether increasing intake of these vitamins will translate to reductions in risk for cardiovascular diseases. However, several randomized placebo-controlled trials are presently being conducted to determine whether homocysteine lowering through folic acid and other B vitamin supplementation reduces the incidence of cardiovascular diseases.”  
Additional studies look at vitamin supplements,which do not seem to contribute to the reduction of the negative effects of homocysteine as determined by in an International randomized trial Dr. Allen Brett MD. He concludes, “What remains unclear is whether homocysteine is merely a marker for other atherogenic factors or whether adverse effects of the vitamins themselves offset the theoretical benefits of homocysteine-lowering. Finally, it remains possible that B vitamins confer cardiovascular benefit in the unusual patient with extremely elevated homocysteine levels.”
Vitamin B 12 is released from it’s food origin as the food enters our stomach and the vitamin is released by stomach acid.  Mal-absorption of Vitamin B12 has been associated with insufficient stomach acid present to release the vitamin from it’s food origin,or  contrastly atrophic gastritis could contribute as too much stomach acid is present.  Alcohol can block the absorption as can being on a vegetarian diet, as B12 is present in animal dietary source.  Those diagnosed with AIDS will also experience discomfort as these individuals will not have Vitamin B12 available.  Lastly, interference from stomach acid pharmacueticals can also contribute to improper release and absorption of Vitamin B12.
Hence forth, anti-oxidants from fruit and vegetables need to be a part of ones daily intake, to clean up the free radicals and meat must be included in ones diet so that our brain stays focused and strong. Consider the following suggestions as part of your daily Meal Plan.
Put everyone on Oatmeal in your home. Preferably Quaker Oats and add honey, cinnamon, sugar or slices of fruits. 
Reduce saturated fats.
red meats only 2-3 times a week 112 g per serving/day
cheese only 28 g/day
replace butter with Extra Virgin Olive Oil
Skim or 1% milk 1/day NO CREAM!
Introduce
Omega 3,6 and Red wine which are an anti-flammatory.
 Nuts, green tea, fruits and vegetables (wine) have antioxidants that look for O+ released from Homocysteine. 
This new diet should reduce tingling and restore energy. 
Extra Virgin Olive Oil (with vinegar) for salads and cooking
Fish 4 times a week (omega 3,6)
Walnuts 28 g/day (omega 3,6)
Flaxseed 1 tbsp/day (omega 3,6)
Red wine 1 glass/day
Fruits
cranberries, blueberries, raspberries, strawberries 1/4-1/2 cup ea day (choose 1)
pomegranate fruit or juice.
Any citrus fruit. (high in potassium and will work with the K Na channels in all organs to flush out excess Na, metals and toxins.) 4 each day
Vegetables 6 per/day
Breads:multigrain breads Panera or Aunt Millies 5 or 7 grain american sandwich bread, Quacker Oatmeal, Whole-grain Pasta (Barilla, yellow box)
By Kimberly Crocker
Literature Research

Anti-Aging Foods: Salmon, Berries, Green Tea & More

The secret to feeling and looking younger comes down to fighting inflammatory substances that we ingest. Dr. Nicholas Perricone discusses the many benefits of whole foods and why they are a must in our diet.  It’s important for readers to understand that certain nutrients work more effectively in our body when in the presence of antioxidants.   Listed below are some substances found in foods that are linked to accelerating the body’s aging process:

1. Sucrose, such as corn syrup.

2.  Certain complex carbohydrates such as: white breads, cookies, chips.

3. Trans fats, which is any oil that has been hydrogenated, i.e. shortening. 

The Great News, as noted by Dr. Nicholas Perricone, is that certain foods high in antioxidants, reduce the effect’s of inflammation, associated with anti-aging.  Some nutritional foods to consider are:    Salmon, Blueberry and Green Tea.

Anti-oxidants, when consumed can fight the oxidants (O+) by attaching themselves to the free radicals and in turn reduce inflammation linked to many aspects of the aging process, not limited to, heart disease and even wrinkles.

Salmon contains a wonderful anti-oxidant (astaxanthin), causing Vitamin C and E to work longer, promoting the health of our eyes and skin.  Additionally, salmon is an excellent source of protein, which is needed to make all cells: skin, hair, eyes, muscles and organs.  It also contains a healthy fat found in the Omega 3 which promotes HDL to reduce the negative effects of LDL cholesterol.

Berries contain anthocyanin’s, which helps Vitamin C and E work better in the body. Research performed in Denmark found that Berries are used in the the reduction of inflammation and prevention or treatment of Alzheimer’s, Parkinson’s Disease, dementia and mood disorders.

Green Tea is a brain-wise healthy drink.  February 14, 2008 it was noted in the “Journal of Nutrition and Biochem”, by Japanese researchers that, “The catechins found in green tea are a source of anitoxidative defence for the brain neurons, preventing cognitive deficits.” Green tea does not stimulate your need for food. However, caffeine found in (north american) coffee, promotes hunger and a cascading process that begins with salivase (enzymes in your mouth) and ends with HCL found in your stomach, which can only be satisfied through food intake.  These foods are not usually associated with fruits and vegetables, but cookies, cakes and pies that are linked with inflammatory substances and weight gain.   

Three strong antioxaditive foods: Salmon, Blueberries and Green Tea, should be included in everyone’s daily meal plan, in order to, maintain ones mental and physical being. Additional fruits and vegetables high in anti-oxidants are: avocado, melon, whole grains, rice, soy, nuts, cruciferous vegetables. Two spices linked to improving th circulatory system are garlic and ginger.  Water is an individual’s best friend, as the human body is composed of 60% water.  

Eat whole foods, drink both water and green tea to give yourself the winning edge in keeping your body healthy and strong, which in the end is a contributing factor to longevity.

By:  Kimberly Crocker

Literature Research

http://oregonstate.edu/dept/IIFET/2000/papers/andersons.pdf

http://www.astafactor.com/in-nature.htm

http://www.blackcurrants.co.nz/english/secret.htm

Mol Nutr Food Res. 2007 Jun;51(6):675-83.Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson JA, Bagchi D.  Research and Development Department, InterHealth Research Center, Benicia, CA, USA http://www.ncbi.nlm.nih.gov/pubmed/17533652?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

 J Nutr Biochem. 2008 Feb 14  Haque AM, Hashimoto M, Katakura M, Hara Y, Shido O.  Department of Environmental Physiology, Faculty of Medicine, Shimane University, Izumo City, Shimane, 693-8501, Japan.

“Going Banana’s”

The Bountiful Benefits of Banana’s are known to those of us who’ve studied dietetics.  Upon receiving this well put together piece of information, I knew I had to pass it on to the readers of “EAT KNOW HOW”. Thank You to the Psychology Professor at CCNY for giving such a fun and informative article.

“A professor at CCNY for a physiological psych class told his class about bananas.  He said the expression “going bananas” is from the effects of bananas on the brain.”  Read on:

Never, put your banana in the refrigerator!!!
This is interesting.
After reading this, you’ll never look at a banana in the same way again.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with 6 grams of fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain 20.2 mg of tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey.. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
< BR> Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.  

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system. 
 

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.  

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

 

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!”


PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe…polish with dry cloth. Amazing fruit !!!  

http://www.nutritiondata.com/facts-C00001-01c20Tm.html

The Egg! A complete Protein!

Protein is what a body needs in the right amounts, as to not kill off your kidneys in the long run!  THE EGG….has gotten some unpopular reviews because it has cholesterol. So does any food product that comes from an animal. Yet Pizzeria’s are on every corner and they are not using low or non fat cheese!

Back to THE EGG…it is the most complete protein you can have in your diet. It contains ALL ESSENTIAL AMINO ACIDS required in your daly nutritional intake. There is no combining of foods to achieve a higher percent of protein intake. You would have to combine beans and pasta, or meat and various vegetables, milk with cereal and fruit to EQUAL “THE INCREDIBLE EDIBLE EGG!”
As with all animal fats A.K.A. “Saturated Fats” they must be monitored to keep the LDL cholesterol (LOUSY) down. If you have a high LDL I would recommed now more than 3 whole eggs / wk.
To see some other benefits of protein read about: Protein Tryptophan A  Natural Mood Enhancer.