Saturday, December 31, 2011

Garlic Is Heart-Healthy

HEALTH BENEFITS OF GARLIC
The medicinal value of garlic has been known since antiquity. Many ancient medical manuscripts extolled its value in maintaining vigor, warding off disease, and preventing infection. Recent research has greatly strengthened those early beliefs.
Research has shown that garlic extract is one of the most powerful inhibitors of atherosclerosis. A compound called allicin is thought to be the main beneficial ingredient in raw garlic. When garlic is chopped or crushed, an enzyme called allinase generates this allicin. However, heat destroys the enzyme and prevents the formation of allicin.
Most studies have been conducted using ground (homogenate) raw garlic and aged garlic extract, which is prepared from raw garlic stored in 15 to 20 percent solution of ethanol for 20 months. This process destroys the allicin, but releases newer compounds, such as S-llylmercaptocysteine, allixin, and selenium — all of which are antioxidants and have other beneficial medicinal effects.
Both animal and human studies have shown that garlic is a powerful weapon against atherosclerosis. Most of these studies, using animals prone to developing the condition, demonstrated a 50 percent reduction in the process, far exceeding the effectiveness of statins. (For the latest information on how to protect your heart, see my report "New Heart Revelations.")
Keep in mind that a great number of the studies promoting the use of statin drugs never demonstrated a reduction in the actual condition (atherosclerosis) that causes heart attacks and stroke. Rather, the findings indicate that statins “reduce risk factors.” But, as I have written about many times, these “risk factors” often do not correlate that well with the condition.
Since 1975, there have been more than 46 human studies on the ability of garlic and garlic extract to lower lipids (cholesterol). Most of these studies have been randomized, double-blind, placebo-controlled studies using garlic powder fed over a prolonged period to patients with extremely high cholesterol levels (hyperlipidemia). The studies demonstrated a drop in both cholesterol and triglyceride levels.
Garlic also activates the enzyme that dissolves blood clots. This is especially important in the case of diabetics because overactivity of clotting is thought to be the basis for the high incidence of heart attacks and strokes in these individuals.
In addition, garlic extract prevents platelet aggregation — a process that occurs on the surface of unstable atherosclerotic plaque and is responsible for the sudden occurrence of heart attack or stroke. This has been confirmed both in animal studies and human studies. (The basis for much cardiovascular disease is inflammation. For a detailed discussion on inflammation and its role in many diseases, see my newsletter"Inflammation: The Real Cause of Most Diseases.")
Garlic has a number of other beneficial effects on the blood vessels, such as relaxing vasospasm (spasms in the blood vessels) caused by stress, reducing arrhythmias (a leading cause of death in heart attacks), reducing free radicals within arteries, and significantly reducing the amount of heart muscle damage when a heart attack occurs.

For more of Dr. Blaylock’s weekly tips, go here to view the archive.
© 2011 Newsmax. All rights reserved.

Monday, December 26, 2011

VITAMINS, MINERALS, THEIR SOURCES AND BENEFITS

Magnesium

Benefits

Magnesium plays a key role in hundreds of cellular processes, from metabolizing food into energy and absorbing calcium to maintaining a strong immune system and keeping your heart, muscles, and nerves functioning properly.

RealAge Recommendation

Government guidelines suggest 420 milligrams (mg) per day for men, 320 mg for women. RealAge recommends that both men and women aim to get 400–500 mg of magnesium per day. It may be tough to get all the magnesium you need from food, so top up your daily intake with a multivitamin that contains at least 100 mg of magnesium.

If you are pregnant or lactating, have kidney disease or diabetes, are on a low-calorie diet, or are taking digitalis preparations or diuretics, talk to your doctor about how much magnesium you should be getting.

Good Sources

Spinach, cooked (1 cup) 156 mg
Halibut, cooked (3 ounces) 91 mg
Cashews (1/4 cup) 89 mg
Oat-bran muffin (1 medium) 89 mg
White beans, canned (1/2 cup) 67 mg
Bran cereal (3/4 cup) 64 mg
Brown rice, cooked (3/4 cup) 63 mg
Potato, baked, with skin (1 medium) 57 mg
Whole-wheat bread (2 slices) 46 mg
Walnuts (1 ounce; 14 halves) 44 mg
Banana (1 medium) 32 mg

Calcium

Benefits

Calcium is essential for strong bones and teeth and helps prevent arthritis. But that’s not all this mineral is good for: Calcium helps your brain communicate with your nerves, regulates blood pressure, and may reduce the symptoms of PMS and the risk of colon cancer.

RealAge Recommendation

Government guidelines suggest 1,000–1,200 milligrams (mg) of calcium per day is adequate, but RealAge recommends a bit more: 1,000–1,500 mg of calcium per day from food and supplements -- but not all at once. Your body can only absorb 500–600 mg at a time, so divide it into two or three doses over the course of a day.

Tip: If you take a calcium supplement, take it with vitamin D (they’re often combined in one pill) to help absorption -- and with a little magnesium to reduce the constipation sometimes caused by calcium. Don’t pair calcium with iron or fiber supplements, which can interfere with your body’s ability to absorb the bone-building mineral.

Good Sources

Yogurt, plain, low-fat (8 ounces) 415 mg
Ricotta cheese from part-skim milk (1/2 cup) 335 mg
Soymilk, fortified (8 ounces) 300 mg
Spinach, cooked from frozen (1 cup) 290 mg
Milk, 2% milk fat (8 ounces) 285 mg
Swiss cheese, shredded (1/4 cup) 214 mg
Cheddar cheese, shredded (1/4 cup) 204 mg
Salmon, canned (3 ounces) 181 mg
Soybeans/edamame (1/2 cup) 130 mg
Tofu (3 ounces) 100 mg
Parmesan cheese, shredded (1 tablespoon) 55 mg


Omega-3 fatty acids

Benefits

Omega-3 fatty acids are the good-for-you fats that protect your heart by reducing your risk for cardiovascular disease. Omega-3s also have anti-inflammatory properties that may help fight disease, boost your mind and mood, and reduce symptoms of inflammatory conditions such as rheumatoid arthritis.

RealAge Recommendation

Think Threes: Eating 3 ounces of nonfried fish -- rich in omega-3 fatty acids -- three times a week can make your RealAge up to 3 years younger. Not a fish lover? Many nuts, seeds, and plant oils are good sources, too.

Good Sources

Cold-water fish tend to have the highest levels of omega-3 fatty acids. Try these:
• Salmon
• Haddock
• Trout
• Tuna
• Mackerel
• Sardines
• Cod

Nuts and seeds -- and their oils -- are also good sources for omega-3s:
• Flaxseeds and flaxseed oil
• Pumpkin seeds
• Walnuts
• Canola oil
• Olive oil

Potassium

Benefits

Potassium helps regulate blood pressure and maintain normal heart and artery function. It also reduces the risk of stroke.

RealAge Recommendation

We currently recommend getting at least 3,000 milligrams (mg) of potassium per day from food, but we’re reviewing the latest science and expect our recommendation to increase -- so watch this space! The government now advises 4,700 mg per day. That said, don’t take a potassium supplement unless directed by your physician, because too much of this mineral can be toxic. Some multivitamins contain potassium, but only in small amounts, so don’t panic if yours is one of them -- just make sure it’s less than 100 mg.

Good Sources

Potato, baked, with skin (1 medium) 1,082 mg
Sweet potato, baked, with skin (1 medium) 694 mg
White beans, canned (1/2 cup) 595 mg
Yogurt, low fat (8 ounces) 531 mg
Beets, cooked (1 cup) 519 mg
Halibut, cooked (3 ounces) 490 mg
Banana (1 medium) 422 mg
Kidney beans, canned (1/2 cup) 328 mg
Raisins (1.5-ounce box) 322 mg
Salmon, cooked (3 ounces) 319 mg
Blackberries (1 cup) 233 mg


Selenium

Benefits

Selenium is a trace mineral, which means your body needs it, but only in very small amounts. Selenium helps keep your immune system strong and may reduce the risk of some cancers.

RealAge Recommendation

Government guidelines recommend 55 micrograms (mcg) of selenium per day, but for optimal health and disease prevention, RealAge recommends that you up that to 200 mcg per day. And we believe it’s best to get this mineral from food, not supplements. Too much selenium can be toxic, so don’t overdo it -- keep your daily intake below 400 mcg.

Good Sources

Brazil nuts (1/2 ounce; 3–4 nuts) 270 mcg
Tuna, canned (3 ounces) 65 mcg
Couscous, cooked (1 cup) 43 mcg
Halibut, cooked (3 ounces) 40 mcg
Pasta, cooked (1 cup) 37 mcg
Pork (3 ounces) 30–40 mcg
Salmon, cooked (3 ounces) 32 mcg
Turkey or chicken, light meat (3 ounces) 24–27 mcg
Bagel (1 medium) 27 mcg
Ground beef, cooked (3 ounces) 18–24 mcg


Zinc

Benefits

Zinc is an essential mineral that helps wounds heal and keeps your immune system strong. But does it help prevent colds? Find out here.

RealAge Recommendation

To prevent deficiency, the current government guidelines recommend 11 milligrams (mg) of zinc per day for men and 8 mg for women. For optimal health and disease prevention, RealAge recommends adults get 12 mg of zinc per day, preferably through food. Too much zinc can interfere with your body’s ability to absorb other vitamins and minerals, so if you take a daily supplement or multivitamin, opt for one with no more than 15 mg of zinc.

Good Sources

Oysters, raw (3 medium) 16–25 mg
Lamb chop (3 ounces) 6 mg
Ground beef, 85% lean (3 ounces) 5.3 mg
Ricotta cheese, part-skim milk (1 cup) 3.3 mg
Turkey, no skin (3 ounces) 2.6 mg
Kidney beans, canned (1/2 cup) 2 mg
Yogurt, plain, low-fat (8 ounces) 2 mg
Shiitake mushrooms (1 cup) 2 mg
Sunflower seeds (1/4 cup) 1.7 mg
Almonds (1/4 cup) 0.8 mg


Beta Carotene

Benefits

Beta carotene is a type of carotenoid found in many fruits and vegetables. You don’t need beta carotene to survive, though it may help fight off certain diseases. Also, your body can convert it into vitamin A, which you do need.

RealAge Recommendation

There’s no specific RealAge recommendation for how much beta carotene you should get, but we recommend that you get it from fruits and veggies, not supplements; high-dose supplements (of 30 milligrams or more a day) have been linked to an increased risk of lung cancer.

Good Sources

You’ll get plenty of beta carotene from the foods below. And eating a diverse diet that includes 4 servings of fruit and 5 servings of vegetables per day can make your RealAge as much as 4 years younger.
• Carrots
• Pumpkin and butternut squash
• Sweet potatoes
• Spinach
• Kale
• Cantaloupe
• Apricots
• Mango
• Nectarines

Yogurt, plain, low-fat (8 ounces) 415 mg
Ricotta cheese from part-skim milk (1/2 cup) 335 mg
Soymilk, fortified (8 ounces) 300 mg
Spinach, cooked from frozen (1 cup) 290 mg
Milk, 2% milk fat (8 ounces) 285 mg
Swiss cheese, shredded (1/4 cup) 214 mg
Cheddar cheese, shredded (1/4 cup) 204 mg
Salmon, canned (3 ounces) 181 mg
Soybeans/edamame (1/2 cup) 130 mg
Tofu (3 ounces) 100 mg
Parmesan cheese, shredded (1 tablespoon) 55 mg
Spinach, cooked (1 cup) 230 mcg
Lentils, cooked (1/2 cup) 180 mcg
Papayas (1 medium) 116 mcg
Artichokes, cooked (1 medium) 107 mcg
Asparagus, boiled (4 spears) 89 mcg
Avocados (1/2 medium) 81 mcg
Raspberries (1 cup) 65 mcg
Black-eyed peas, canned (1/2 cup) 61 mcg
Red bell peppers (1 medium) 55 mcg
Oranges (1 medium) 39 mcg
Shiitake mushrooms, cooked (1/2 cup) 15mcg
Cereal
Total Raisin Bran (1 cup) 18 mg
Cheerios (1 cup) 9.5 mg
Spinach, cooked (1 cup) 6.4 mg
Oysters, raw (6 medium) 5.5 mg
Kidney beans, cooked (1/2 cup) 3.6 mg
Tomatoes, canned (1 cup) 3.4 mg
Lentils, cooked (1/2 cup) 3 mg
Ground beef, 85% lean (3 ounces) 2.2 mg
Lima beans, cooked from frozen (1/2 cup) 1.8 mg
Spinach, cooked (1 cup) 156 mg
Halibut, cooked (3 ounces) 91 mg
Cashews (1/4 cup) 89 mg
Oat-bran muffin (1 medium) 89 mg
White beans, canned (1/2 cup) 67 mg
Bran cereal (3/4 cup) 64 mg
Brown rice, cooked (3/4 cup) 63 mg
Potato, baked, with skin (1 medium) 57 mg
Whole-wheat bread (2 slices) 46 mg
Walnuts (1 ounce; 14 halves) 44 mg
Banana (1 medium) 32 mg
Potato, baked, with skin (1 medium) 1,082 mg
Sweet potato, baked, with skin (1 medium) 694 mg
White beans, canned (1/2 cup) 595 mg
Yogurt, low fat (8 ounces) 531 mg
Beets, cooked (1 cup) 519 mg
Halibut, cooked (3 ounces) 490 mg
Banana (1 medium) 422 mg
Kidney beans, canned (1/2 cup) 328 mg
Raisins (1.5-ounce box) 322 mg
Salmon, cooked (3 ounces) 319 mg
Blackberries (1 cup) 233 mg
Brazil nuts (1/2 ounce; 3–4 nuts) 270 mcg
Tuna, canned (3 ounces) 65 mcg
Couscous, cooked (1 cup) 43 mcg
Halibut, cooked (3 ounces) 40 mcg
Pasta, cooked (1 cup) 37 mcg
Pork (3 ounces) 30–40 mcg
Salmon, cooked (3 ounces) 32 mcg
Turkey or chicken, light meat (3 ounces) 24–27 mcg
Bagel (1 medium) 27 mcg
Ground beef, cooked (3 ounces) 18–24 mcg
Cereal
Total Raisin Bran (1 cup) 2.0 mg
Kellogg’s Special K (1 cup) 1.9 mg
Tuna, fresh, cooked (3 ounces) 0.9 mg
Potato, baked, with skin (1 medium) 0.6 mg
Chickpeas, canned (1/2 cup) 0.5 mg
Chicken breast, roasted, no skin (3 ounces) 0.5 mg
Banana (1 medium) 0.4 mg
Broccoli, boiled (1 cup) 0.3 mg
Sunflower seeds (1/4 cup) 0.2 mg
Tomato sauce, canned (1/2 cup) 0.1 mg
Carrots, raw (1 cup) 0.1 mg
Clams, canned (3 ounces) 84 mcg
Liver, calf’s, pan-fried (3 ounces) 70 mcg
Oysters, raw (6 medium) 16 mcg
Salmon, canned (3 ounces) 4 mcg
Tuna, light, canned in water (3 ounces) 2.5 mcg
Nutritional yeast (2 teaspoons) 2.5 mcg
Ground beef, 85% lean (3 ounces) 2 mcg
Lamb, loin chop (3 ounces) 2 mcg
Yogurt, plain, low-fat (8 ounces) 1.3 mcg
Cottage cheese, 2% milk fat (1/2 cup) 0.8 mcg
Peaches, frozen and sweetened (1 cup) 235 mg
Red bell pepper, raw (1 medium) 152 mg
Broccoli florets, cooked (1 cup) 101 mg
Strawberries (1 cup) 97 mg

Green bell pepper, raw (1 medium) 96 mg
Papaya (1 cup) 86 mg
Kiwifruit (1 medium) 70 mg
Orange (1 medium) 70 mg
Cantaloupe (1 cup) 59 mg
Mango (1 medium) 57 mg
Brussels sprouts, cooked (4 medium) 52 mg
Salmon, canned (3 ounces) 530 IU
Salmon, cooked (3.5 ounces) 240–360 IU
Tuna, canned (3 ounces) 200 IU
Soymilk, fortified (8 ounces) 100 IU
Orange juice, fortified (8 ounces) 100 IU
Milk, low-fat, fortified (8 ounces) 98 IU
Cereal, fortified (1 cup) 40–50 IU
Eggs (1 large) 20–26 IU
Swiss cheese (1 ounce) 12 IU
Cereal: raisin bran, corn flakes (1 cup) 20 IU
Almonds (1/4 cup) 14 IU
Sunflower seeds (1/4 cup) 12 IU
Spinach, cooked from frozen (1 cup) 10 IU
Hazelnuts (1/4 cup) 8 IU
Safflower oil (1 tablespoon) 7 IU
Red bell pepper (1 cup) 4 IU
Avocado (1/2 medium) 3 IU
Olive oil (1 tablespoon) 3 IU
Mango (1 medium) 3 IU
Tomatoes, canned (1 cup) 3 IU
Kale, cooked (1 cup) 1060 mcg
Spinach, cooked (1 cup) 888 mcg
Broccoli, cooked (1 cup) 220 mcg
Spinach, raw (1 cup) 150 mcg
Brussels sprouts, cooked (4 sprouts) 118 mcg
Okra, cooked (1 cup) 64 mcg
Lettuce, romaine (1 cup) 57 mcg
Asparagus (4 spears) 30 mcg
Kiwifruit (1 medium) 30 mcg
Blueberries (1 cup) 28 mcg
Oysters, raw (3 medium) 16–25 mg
Lamb chop (3 ounces) 6 mg
Ground beef, 85% lean (3 ounces) 5.3 mg
Ricotta cheese, part-skim milk (1 cup) 3.3 mg
Turkey, no skin (3 ounces) 2.6 mg
Kidney beans, canned (1/2 cup) 2 mg
Yogurt, plain, low-fat (8 ounces) 2 mg
Shiitake mushrooms (1 cup) 2 mg
Sunflower seeds (1/4 cup) 1.7 mg
Almonds (1/4 cup) 0.8 mg


Lycopene

Benefits

Lycopene is a carotenoid that may boost heart health, prevent vision loss, and lower the risk of some cancers.

RealAge Recommendation

There’s no specific RealAge recommendation for lycopene, but it’s found primarily in fruit, so eat 4 servings of fruit each day -- which can make your RealAge up to 4 years younger.

Good Sources

The brighter the better. Pink, orange, and red fruits are generally rich in lycopene. For a lycopene boost, consider:
• Watermelon
• Tomatoes, tomato juice, and tomato sauce
• Papaya
• Pink grapefruit
• Guava

Tip: It’s easier for your body to absorb lycopene from tomatoes that have been cooked, canned, or otherwise processed. Adding a little bit of fat helps as well, so cook your tomatoes with a splash of heart-healthy olive oil.

Vitamin E
Benefits
Vitamin E is an antioxidant that may help prevent heart disease, Alzheimer’s, and two common vision stealers -- macular degeneration and cataracts.

RealAge Recommendation

Government guidelines recommend a daily intake of 22.5 international units (IU) of vitamin E, but this is only enough to prevent deficiency. For optimal health and disease prevention, RealAge recommends that you aim for 400 international units (IU) of vitamin E per day. It’s tough to get all the E you need from food alone, so top up your supply with a daily supplement.

Tip: Take your E with C (1,200 mg). These two antioxidant vitamins work together to prevent the oxidation that causes clogs in blood vessel walls, and pairing them on a daily basis can make your RealAge 3 years younger.

Good Sources

Cereal: raisin bran, corn flakes (1 cup) 20 IU
Almonds (1/4 cup) 14 IU
Sunflower seeds (1/4 cup) 12 IU
Spinach, cooked from frozen (1 cup) 10 IU
Hazelnuts (1/4 cup) 8 IU
Safflower oil (1 tablespoon) 7 IU
Red bell pepper (1 cup) 4 IU
Avocado (1/2 medium) 3 IU
Olive oil (1 tablespoon) 3 IU
Mango (1 medium) 3 IU
Tomatoes, canned (1 cup) 3 IU


Vitamin K

Benefits

Your body uses vitamin K to help stop bleeding after a cut or injury. And K may also play a role in building strong bones, preventing osteoporosis, and reducing inflammation that leads to heart disease.

RealAge Recommendation

Shoot for at least 90 micrograms (mcg) of vitamin K per day for women and 120 mcg for men. Most people get enough K from their diets, but if it looks like you’re getting more than the recommended amount, not to worry: You can’t overdo vitamin K from fruits and vegetables.

One note: Significant changes in vitamin K levels can interfere with blood-thinning drugs (such as warfarin), so if you’re taking a blood thinner, talk to your doctor about being consistent with your K intake.

Good Sources

Leafy green vegetables have the highest amounts of vitamin K, but other fruits and veggies have good supplies, too:
Kale, cooked (1 cup) 1060 mcg
Spinach, cooked (1 cup) 888 mcg
Broccoli, cooked (1 cup) 220 mcg
Spinach, raw (1 cup) 150 mcg
Brussels sprouts, cooked (4 sprouts) 118 mcg
Okra, cooked (1 cup) 64 mcg
Lettuce, romaine (1 cup) 57 mcg
Asparagus (4 spears) 30 mcg
Kiwifruit (1 medium) 30 mcg
Blueberries (1 cup) 28 mcg


Vitamin A

Benefits

Vitamin A helps maintain healthy eyes, skin, teeth, and bones. It’s also essential for cell division -- which means renewal -- and it plays a key role in keeping your immune system strong.

RealAge Recommendation
Your body doesn’t need much vitamin A, and too much (in supplement form) can harm your health, so it’s best to get your A the natural way: from plenty of fruit and vegetables.

If you take a daily multivitamin, make sure it contains no more than 2,500–3,000 international units (IU) of vitamin A and that it’s in the form of beta carotene (from plants). Your body regulates its supply of plant-based A -- also known as provitamin A -- by absorbing it slowly and flushing out any excess before it becomes harmful. But other types of A -- from animal sources, such as liver and giblets, as well as some supplements -- can build up in your system and become toxic. You need to limit these types, called preformed or retinol A.

Bottom line: If you stick to fruit and vegetable sources and an appropriate multivitamin, you should be A-OK.

Good Sources

Eggs, milk, and fortified cereals are good sources of preformed vitamin A. For plant-based provitamin A, the following foods are your best bets. If you’re not taking a multivitamin with A, try to include at least one serving of these foods in your daily mix:
• Carrots
• Sweet potatoes
• Pumpkin and squash
• Red bell pepper
• Spinach
• Cantaloupe
• Mango
• Broccoli

Folate (Vitamin B9)

Benefits

Folate -- also called folic acid -- is a B vitamin that protects against arterial aging, aids in the production of red blood cells and DNA, and helps reduce levels of homocysteine (an amino acid that may raise your risk of heart disease).

RealAge Recommendation

Aim to get 700 micrograms (mcg) of folate per day. The average daily diet contains about 300 mcg, so choose a multivitamin with 400 mcg of folic acid to top up your daily dose. Pregnant women and people who have cancer, severe burns, or skin diseases may need extra folate to maintain healthy levels.

Don’t exceed 1,000 mcg of folate per day -- too much could lead to nerve damage or vitamin B12 deficiency.

Good Sources

Many pastas, breads, cereals, grains, and fruit juices produced in the U.S. are fortified with folic acid. Check labels for details. Other food sources include:
Spinach, cooked (1 cup) 230 mcg
Lentils, cooked (1/2 cup) 180 mcg
Papayas (1 medium) 116 mcg
Artichokes, cooked (1 medium) 107 mcg
Asparagus, boiled (4 spears) 89 mcg
Avocados (1/2 medium) 81 mcg
Raspberries (1 cup) 65 mcg
Black-eyed peas, canned (1/2 cup) 61 mcg
Red bell peppers (1 medium) 55 mcg
Oranges (1 medium) 39 mcg
Shiitake mushrooms, cooked (1/2 cup) 15mcg


Iron

Benefits

One of the primary functions of iron is to pick up oxygen in the lungs and deliver it to the rest of your body. Iron is also important for DNA synthesis, which promotes growth, healing, and a strong immune system.

RealAge Recommendation
We agree with the current government guidelines that recommend a daily iron intake of 8 milligrams (mg) for men and 18 mg for women. If you’re pregnant, increase your daily amount to 27 mg, and if you’re past menopause, reduce it to 8 mg.

Good Sources

It’s best to get your iron from food, so don’t use supplements unless you’ve been diagnosed with iron deficiency or are at risk for it and have been instructed by your doctor to do so.
Cereal
Total Raisin Bran (1 cup) 18 mg
Cheerios (1 cup) 9.5 mg
Spinach, cooked (1 cup) 6.4 mg
Oysters, raw (6 medium) 5.5 mg
Kidney beans, cooked (1/2 cup) 3.6 mg
Tomatoes, canned (1 cup) 3.4 mg
Lentils, cooked (1/2 cup) 3 mg
Ground beef, 85% lean (3 ounces) 2.2 mg
Lima beans, cooked from frozen (1/2 cup) 1.8 mg


Vitamin C

Benefits

Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque buildup on blood vessel walls. Wow!

RealAge Recommendation

To prevent vitamin C deficiency, government guidelines recommend a daily dose of 90 milligrams (mg) for men, 75 mg for women. RealAge recommends that you get 1,200 mg of vitamin C per day from food and supplements to make your RealAge as much as 1 year younger. This higher amount not only prevents deficiency but also helps prevent disease and needless aging.

Good Sources

Peaches, frozen and sweetened (1 cup) 235 mg
Red bell pepper, raw (1 medium) 152 mg
Broccoli florets, cooked (1 cup) 101 mg
Strawberries (1 cup) 97 mg
Green bell pepper, raw (1 medium) 96 mg
Papaya (1 cup) 86 mg
Kiwifruit (1 medium) 70 mg
Orange (1 medium) 70 mg
Cantaloupe (1 cup) 59 mg
Mango (1 medium) 57 mg
Brussels sprouts, cooked (4 medium) 52 mg


The Truth About Vitamin D

Get answers to commonly asked questions about vitamin D.
By Daniel J. DeNoon
WebMD Feature
Reviewed by Brunilda Nazario, MD
The hottest topic in medicine isn't the newest drug or the latest surgical device: It's vitamin D.
What brought the simmering debate to a boil was a 2007 study showing that people taking normal vitamin D supplements were 7% less likely to die than those who didn't take the daily supplements.
A year later, a major study found that when women with low vitamin D levels get breast cancer, they have a much higher chance of dying from their cancer than women with normal vitamin D levels.
That was surprising news. But just as surprising is the fact that many men, women, and children have insufficient blood levels of this important vitamin.
How many? Data suggest many of us don't get the vitamin D we need. For example, a 2007 study of childbearing women in the Northern U.S. found insufficient vitamin D levels in 54% of black women and in 42% of white women.
These findings led the American Academy of Pediatrics to double the recommended amount of vitamin D a child should take -- and have led many doctors to advise their adult patients to up their vitamin D intake.
Your health may depend on knowing the answers to these important questions:
• Why do I need vitamin D?
• How can I get enough vitamin D?
• Will a vitamin D test tell me if I need more vitamin D?
• Which foods contain vitamin D?
• How much vitamin D do my children and I need?
• Can I get too much vitamin D?
• What kind of vitamin D is best?
• Does vitamin D interact with other medications?

Why do I need vitamin D?

• Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also need vitamin D for other important body functions.
• Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other maladies. These studies show that people with higher levels of vitamin D have a lower risk of disease, although they do not definitively prove that lack of vitamin D causes disease -- or that vitamin D supplements would lower risk.
• The Vitamin D Council -- a scientist-led group promoting vitamin D deficiency awareness -- suggests vitamin D treatment might be found helpful in treating or preventing autism, autoimmune disease, cancer, chronic pain, depression, diabetes, heart disease, high bloodpressure, flu, neuromuscular diseases, and osteoporosis. However, there have been no definitive clinical trials.
• The best known benefit of vitamin D is its role in helping calcium build strong bones. But that's far from the whole story. Vitamin D helps regulate the immune system and the neuromuscular system. Vitamin D also plays major roles in the life cycle of human cells.
• Vitamin D is so important that your body makes it by itself -- but only after skin exposure to sufficient sunlight. This is a problem for people in northern climates. In the U.S., only people who live south of a line drawn from Los Angeles to Columbia, S.C., get enough sunlight for vitamin D production throughout the year.
• Dark skin absorbs less sunlight, so people with dark skin do not get as much vitamin D from sun exposure as do light-skinned people. This is a particular problem for African-Americans in the northern U.S.

How can I get enough vitamin D?

Thirty minutes of sun exposure to the face, legs, or back -- without sunscreen -- at least twice a week should give you plenty of vitamin D.
But this much direct sun exposure might also expose you to potentially dangerous levels of cancer-causing UV radiation. And unless you live in the South or Southwest, you probably won't get enough sunlight during the winter months for your body to make enough vitamin D. The American Academy of Dermatology recommends against getting vitamin D from unprotected exposure to sunlight.
It's probably a better idea to get vitamin D from foods or from supplements.
Will a vitamin D test tell me if I need more vitamin D?
Yes. As part of your regular blood test, your doctor should order a test for 25-hydroxyvitamin D (25-OHD).
Everyone agrees that anyone with a 25-OHD level of less than 15 ng/mL or 37.5 nmol/L (depending on the units reported by a lab) needs more vitamin D. A 2002 study found that 42% of African-American women of childbearing age had vitamin D levels below 15 ng/mL.
The U.S. National Institutes of health notes that 25-OHD levels over 30 ng/mL are optimal, and that there is "insufficient data" to support recommendations for higher levels.
The Vitamin D Council considers the ideal 25-OHD level to be between 40 ng/mL and 70 ng/mL.

Which foods contain vitamin D?

Surprisingly few foods contain vitamin D -- unless it's added to the food. That's because your body is built to get vitamin D through your skin (from sunlight) rather than through your mouth (by food). But once your body has enough, it doesn't matter whether you got it through your skin or through your stomach.
There are three vitamin D super foods:
• Salmon (especially wild-caught)
• Mackerel (especially wild-caught; eat up to 12 ounces a week of a variety of fish and shellfish that are low in mercury)
• Mushrooms exposed to ultraviolet light to increase vitamin D
Other food sources of vitamin D include:
• Cod liver oil (warning: cod liver oil is rich in vitamin A; too much may be bad for you)
• Tuna canned in water
• Sardines canned in oil
• Milk or yogurt -- regardless of whether it's whole, nonfat, or reduced fat -- fortified with vitamin D
• Beef or calf liver
• Egg yolks
• Cheese
Nearly all milk in the U.S. is fortified with vitamin D. So are many brands of orange juice, yogurt, margarine, and ready-to-eat breakfast cereals.

How much vitamin D do I need?

The current recommended daily dose of vitamin D is 200 IU for people up to age 50, 400 IU for people aged 51 to 70, and 600 IU for people over age 70.
That's not enough, Boston University vitamin D expert , MD, PhD, tells WebMD. Holick recommends a dose of 1,000 IU a day of vitamin D for both infants and adults -- unless they're getting plenty of safe sun exposure.
In 2008, the American Academy of Pediatrics recommended that breastfed infants receive 400 IU of vitamin D every day until they are weaned. This doubled the AAP's previous recommendation.
The AAP also recommends 400 IU/day of vitamin D for children and teens who drink less than a quart of vitamin D-fortified milk per day.
The Vitamin D Council recommends that healthy adults take 2,000 IU of vitamin D daily -- more if they get little or no sun exposure.
There's evidence that people with a lot of body fat need more vitamin D than lean people.
The Institute of Medicine's Food and Nutrition Board is currently updating its 1997 vitamin D recommendations. A report is scheduled for May 2010.

Can I get too much vitamin D?

Too much of any good thing is a bad thing. Too much vitamin D can cause an abnormally high blood calcium level, which could result in nausea, constipation, confusion, abnormal heart rhythm, and even kidney stones.
It's nearly impossible to get too much vitamin D from sunlight or from foods (unless you take way too much cod liver oil). Nearly all vitamin D overdoses come from supplements.
The Institute of Medicine's Food and Nutrition Board's 1997 recommendations -- scheduled for a May 2010 update -- suggest that 2,000 IU per day of vitamin D is safe for adults and that 1,000 IU per day is safe for infants up to 12 months of age.
However, the relatively small doses of vitamin D in daily vitamin pills are not enough to correct serious vitamin D deficiency. A 2009 study suggested that the best regimen for treating vitamin D insufficiency is 50,000 IU of vitamin D3 taken three times a week for six weeks. This time-limited regimen did not result in vitamin D toxicity.

How much vitamin D is too much?

That's controversial. According to the National Institutes of Health, the maximum upper limit for vitamin D is 25 micrograms (1,000 IU) for children up to age 12 months and 50 micrograms (2,000 IU) for everyone else.
But some recent studies suggest that healthy adults can tolerate more than 10,000 IU of vitamin D per day. John Jacob Cannell, MD, executive director of The Vitamin D Council, notes that the skin makes 10,000 IU of vitamin D after 30 minutes of full-body sun exposure. He suggests that 10,000 IU of vitamin D is not toxic.
According to the National Institutes of Health, 25-OHD levels that are consistently over 200 ng/mL are "potentially toxic."

What kind of vitamin D is best?

The recommended form of vitamin D is vitamin D3 or cholecalciferol. This is the natural form of vitamin D that your body makes from sunlight. Supplements are made from the fat of lambs' wool.
However, a clinical study reported in 2008 suggested that vitamin D2 works as well as vitamin D3.
Many supplements contain vitamin D as vitamin D2 or calciferol. It's derived from irradiated fungus. Because this is not the form of vitamin D naturally made by your body, WebMD nutritionist Kathleen M. Zelman, MPH, RD, recommends using the D3 form for those taking vitamin D supplements.
Because of its potency, different forms of vitamin D are used in prescription medications. If you have a prescription for one of these medications, do not switch to another form of vitamin D without checking with your doctor.

Does vitamin D interact with other medications?

Yes. Steroid medications such as prednisone can interfere with vitamin D metabolism. If you take steroid drugs regularly, discuss vitamin D with your doctor.
The weight loss drug orlistat -- brand names include Xenical and Alli -- may cut absorption of vitamin D. So does the cholesterol-lowering drug cholestyramine (sold as Questran, LoCholest, and Prevalite). People taking these drugs should discuss vitamin intake with their doctors.
The seizure drugs Phenobarbital and Dilantin (phenytoin), affect vitamin D metabolism and affect calcium absorption. So do anti-tuberculosis drugs.
On the other hand, cholesterol-lowering statin drugs and thiazide diuretics increase vitamin D levels.

Friday, October 7, 2011

Top 5 pick-me-up foods

Whether you’re heading out for an exercise session or suffering from a mid-afternoon slump, there are times when we all need an energy boost. For an instant pick-me-up to help you keep going, check out these top 5 energy-boosting foods.

At the grocery store, make sure you choose fresh fruits.

Oats

If you’re feeling worn out, weak or unable to concentrate, you could be deficient in certain B vitamins. B vitamins not only help to keep the brain functioning properly, they also help the body to break down carbohydrates into glucose to fuel the body. For a good source of B vitamins, try incorporating oats into your diet with a morning bowl of porridge or a few oatcakes.
Not only are oats high in B vitamins, they are a great source of many other nutrients including calcium, magnesium, selenium and manganese. On top of this, oats are a low GI food, meaning that they will help keep your blood sugar stable and release a slow, steady stream of energy.

Chocolate

Amongst the many reported health benefits of chocolate (including its ability to lower heart disease risk, prevent wrinkles and boost the mood), the popular treat is also a great pick-me-up snack, which is great news for chocoholics. Chocolate is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine.
Furthermore, chocolate is a great source of magnesium and chromium, which both play a role in energy production. To boost your energy while protecting your health, try snacking in moderation on dark chocolate, which is lower in saturated fats and higher in antioxidants than the milk variety.

Fruit

Dehydration can be a leading cause of low energy levels, so if you feel your energy waning throughout the day try increasing your intake of fluids and foods with high water content. While all foods contain some water, fruit has a particularly high proportion, with some good options to try including watermelon, cantaloupe melon and berries.
As well as being high in fluids, fruit is also a good source of natural sugars to boost your energy. Furthermore, fruit contains a variety of energy-boosting vitamins and minerals including vitamin C (berries, kiwi fruit and citrus fruits), and B vitamins (bananas and avocado).

Green tea

Not only is drinking green tea great for keeping your fluids up, the health-boosting drink can also help regulate blood sugar levels, thereby preventing energy spikes and crashes that can result in feelings of fatigue. Green tea also generally contains caffeine which can help to give energy levels a boost.
For those who suffer from low energy levels before and during exercise, a research study in Japan found that green tea extract could boost exercise endurance by up to 24%, making it a great energy drink to sip before a workout.

Beetroot

Beetroot not only provides a multitude of health benefits, the vibrant vegetable is also a great source of long-lasting energy. First of all, beetroot has a high sugar content which helps to provide an instant energy boost. It is also high in many energy-boosting nutrients including magnesium, iron, vitamin C and nitrate.
Also, while beetroot is great for instant energy, it also provides long-lasting results. Researchers at the University of Exeter found in a study on the effects of beetroot juice on exercise performance that drinking the juice helped increase stamina and could enable people to exercise for up to 16% longer.

Top 5 pick-me-up foods

Whether you’re heading out for an exercise session or suffering from a mid-afternoon slump, there are times when we all need an energy boost. For an instant pick-me-up to help you keep going, check out these top 5 energy-boosting foods.

At the grocery store, make sure you choose fresh fruits.

Oats

If you’re feeling worn out, weak or unable to concentrate, you could be deficient in certain B vitamins. B vitamins not only help to keep the brain functioning properly, they also help the body to break down carbohydrates into glucose to fuel the body. For a good source of B vitamins, try incorporating oats into your diet with a morning bowl of porridge or a few oatcakes.
Not only are oats high in B vitamins, they are a great source of many other nutrients including calcium, magnesium, selenium and manganese. On top of this, oats are a low GI food, meaning that they will help keep your blood sugar stable and release a slow, steady stream of energy.

Chocolate

Amongst the many reported health benefits of chocolate (including its ability to lower heart disease risk, prevent wrinkles and boost the mood), the popular treat is also a great pick-me-up snack, which is great news for chocoholics. Chocolate is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine.
Furthermore, chocolate is a great source of magnesium and chromium, which both play a role in energy production. To boost your energy while protecting your health, try snacking in moderation on dark chocolate, which is lower in saturated fats and higher in antioxidants than the milk variety.

Fruit

Dehydration can be a leading cause of low energy levels, so if you feel your energy waning throughout the day try increasing your intake of fluids and foods with high water content. While all foods contain some water, fruit has a particularly high proportion, with some good options to try including watermelon, cantaloupe melon and berries.
As well as being high in fluids, fruit is also a good source of natural sugars to boost your energy. Furthermore, fruit contains a variety of energy-boosting vitamins and minerals including vitamin C (berries, kiwi fruit and citrus fruits), and B vitamins (bananas and avocado).
Green tea
Not only is drinking green tea great for keeping your fluids up, the health-boosting drink can also help regulate blood sugar levels, thereby preventing energy spikes and crashes that can result in feelings of fatigue. Green tea also generally contains caffeine which can help to give energy levels a boost.
For those who suffer from low energy levels before and during exercise, a research study in Japan found that green tea extract could boost exercise endurance by up to 24%, making it a great energy drink to sip before a workout.

Beetroot

Beetroot not only provides a multitude of health benefits, the vibrant vegetable is also a great source of long-lasting energy. First of all, beetroot has a high sugar content which helps to provide an instant energy boost. It is also high in many energy-boosting nutrients including magnesium, iron, vitamin C and nitrate.
Also, while beetroot is great for instant energy, it also provides long-lasting results. Researchers at the University of Exeter found in a study on the effects of beetroot juice on exercise performance that drinking the juice helped increase stamina and could enable people to exercise for up to 16% longer.

10 surprising things that age you

While ageing is an inevitable part of life, how quickly or well you age depends on many different factors. Although there are some obvious causes of premature ageing, there are many seemingly harmless things that can also add on the years. Here are our top 10 surprising things that age you.

Watching TV
While we all know that spending hours in front of the television is bad for your waistline, you may not know that it can also shorten your lifespan. Researchers from the University of Queensland found that for every hour you watch TV you may shorten your life by as much 22 minutes. Furthermore, research has suggested that watching TV could increase your risk of developing Alzheimer’s disease.

Drinking from bottles and through straws
You probably know that what you drink can affect your looks, but you may be surprised to hear thathow you drink can also influence how well you age. In fact, sucking on straws and drinking out of sports bottles causes the same pursing action – and therefore the same fine lines and wrinkles around the mouth – as smoking. Try drinking directly from the glass whenever you can to help keep the wrinkles at bay.

Too little (or too much) exercise
The benefits of exercise are immeasurable for keeping you looking and feeling young. Not only does a lack of exercise shorten your life and increase risk of obesity and heart disease, but exercise can also keep your brain young by protecting against Alzheimer’s, boosting your mood and leaving you feeling alert and energized. Furthermore, increased blood flow to your skin can help keep your complexion clear, bright and youthful-looking. On the flipside, while we should all make an effort to stay active, too much exercise can cause stiffness in joints and increase risk of arthritis.

Central heating
Many of us spend a fortune on anti-ageing skin products, yet we may regularly accelerate skin ageing without even being aware of it. The central heating and air conditioning systems that many of us use at home and at work can severely dry out skin, leading to premature ageing and wrinkles. To help keep skin youthful and soft, try turning down the heating and wearing more layers to stay warm. Keeping a glass of water in the room can also increase humidity, while wearing a protective face cream can help relieve dryness.

Sugar
Eating too much sugar is clearly bad news for your waistline; however sugar consumption is also up there with sun exposure and smoking when it comes to the major causes of wrinkles. When blood sugar levels are high, a process called glycation occurs which damages the collagen in your skin. Once damaged, the normally springy collagen hardens, leading to wrinkles and sagging.

Your job
While having a job is pretty essential for most of us, it can also be one of the biggest causes of premature ageing. Firstly, work is a big source of stress for many people, which research has found can increase risk of heart disease and speed up cell ageing. Secondly, spending too many hours in the workplace can mean you have little time for essentials such as exercise, proper meals and sleep. To help minimize damage, try to avoid working exceptionally long hours and make the most of your evenings and weekends as times to relax.

Soap
While you may think that soap is your skin’s best friend, this is actually not the case. The reason for this is that your skin has an acid mantle which is a natural protective barrier of the skin. When you wash with soap – which is generally alkaline – it can remove this protective layer of oils and dry out the skin, eventually leading to wrinkles. While it is not advisable to stop washing entirely, try swapping the soap for a PH-neutral and chemical-free cleanser, and bear in mind that there is such a thing as over-cleansing your skin.

Listening to an iPod
Hearing loss is a common symptom of ageing, yet many of us may suffer from diminished hearing early on due to listening to loud music through headphones. While listening to music sparingly and at a moderate volume is unlikely to do you much harm, a study has shown that listening to music on headphones for an hour can temporarily affect people’s hearing, while some researchers have suggested that listening at full volume could put you at risk of permanent damage.

Your pillowcase
You may think you’re indulging in a bit of beauty sleep when you hit the hay at night; however the opposite could in fact be true. If you regularly sleep with the same side of your face pressed against a cotton pillow case this may cause creases on the skin which can eventually turn to fine lines and wrinkles. To help stay youthful overnight try sleeping on your back instead, or switch to a silk or satin pillowcase to create less compression wrinkles and help maintain skin’s moisture levels.

Low fat diets
Many of us switch to low fat diets to help shed excess pounds. However, cutting out good, healthy fats such as omega-3 fatty acids could negatively affect the speed and way in which you age. Omega-3 fatty acids – present in oily fish, walnuts and flax seeds – are essential for keeping you looking and feeling young. Not only do they help keep skin supple and wrinkle-free, but they help boost brain health, keep your heart in good condition, and can even increase your lifespan.

Most frequently used food and diet terms

Do you know your monounsaturated fats from your polyunsaturated? Your omegas from your antioxidants? If you are confused by food terminology we're here to help with a healthy eating A to Z, we've selected the most frequently used food and diet terms associated with healthy eating to help you to clean up your diet.

Alcohol - we all know what this is! 'Alcohol' is the term used to refer to ethanol and contains a whopping 7 calories per gram!

Amino acids - there are 20 different types of amino acid, eight of which are 'essential' - that is, the body cannot make these, so they must be found in the diet.

Antioxidants- these are the good guys, protecting against free radical damage by giving up one of their own electrons, stabilizing the free radical and making it less reactive.

BMI - a mathematical calculation used to determine whether or not a person's bodyweight is suitably healthy for their height. BMI = weight in kg/height in m2. A healthy BMI is considered to bebetween 18.5 and 25. However, BMI can be unreliable because it measures only weight, not fat. Weight in itself is not always a good indicator of a person's health, for example muscle weighs more than fat, so most athletes are deemed as overweight using the BMI; this does not however mean that they are unhealthy.

Calorie - a measurement of energy. It refers to the amount of energy needed to raise the temperature of 1 gram of water by 1 degree celsius. Food calories are measured by combustion, that is, how much heat is released when a foodstuff burns.

Carbohydrate - compounds of carbon, hydrogen and oxygen. In dietary terms, there are two kinds - complex carbohydrates and sugar. Carbohydrates contain around 4 calories per gram.

Cholesterol - this is an essential fat that your body uses for many biological processes. However, in excess, it can be harmful. It is made mostly in the liver from saturated fat, and circulates in the bloodstream. There is more than one kind of cholesterol.

Complex carbohydrate - this is a term used to describe larger packages (or molecules) of carbohydrate. There are two kinds - starch and fiber. Starch is found in pasta, rice, potatoes and bread and fiber is explained below.

Essential fatty acids - these are fatty acids that the body is incapable of making on its own, and so must take from the diet. There are two - alpha linolenic acid (an omega-3) and linoleic acid (an omega-6) and they are both polyunsaturated.

Fats - fats are made up of fatty acids attached to a glycerol backbone. If there are double bonds between any carbon atoms in a fatty acid, it is said to be unsaturated. Fats and oils are the same, except that oils are liquid at room temperature. Examples include butter, cooking oil, and lard. Many fats are hidden for example, in cream and pastry. Fats are required for padding, insulation, nerve function, production of hormones and transport of vitamins. Fat contains 9 calories per gram.

Fibre - there are two kinds of fiber, soluble and insoluble. Soluble fiber is found in fruits, vegetables, oats and pulses and helps lower cholesterol and balance blood sugar. Insoluble fiber is 'roughage' - also found in the above and in bran and other wholegrains. Insoluble fiber aids digestion and can help prevent bowel problems including cancer.

Free radicals - these are extremely reactive atoms or molecules that carry an uncharged electron. They are necessary for a number of biological reactions, but are so reactive they can also cause cell damage. They are implicated in the development of cancer, heart disease and some chronic diseases. Exposure to certain things for example: cigarette smoke, UV light, pollution or radiation can create free radicals.

HDL cholesterol - high density lipoprotein cholesterol. This is carried by proteins called high density lipoproteins and is the 'good' cholesterol. HDLs remove cholesterol from the bloodstream and take it back to the liver.

LDL cholesterol - low density lipoprotein cholesterol. This is carried by proteins called low density lipoproteins and is the 'bad' cholesterol. LDLs carry cholesterol around the body and deposit it on artery walls. Too much LDL cholesterol can lead to the development of fatty 'plaques' which in turn are a risk factor for heart disease. A high intake of saturated fat can lead to an increase in LDL cholesterol.

Minerals - inorganic substances, not all of which are essential to life. Examples of minerals arecalcium, iron, zinc, potassium, and sodium.
Monounsaturated fat - an unsaturated fat with one double bond. Olive oil and some nut and seed oils are monounsaturated.

Obese - a BMI over 30

Omega - this is a naming system. It relates to which of the carbon atoms the first double bond occurs, e.g. omega-3, -6 or -9. Omega-3 oils have attracted a lot of attention of late for their protective properties.

Overweight - a BMI over 25
Polyunsaturated fat - an unsaturated fat with multiple double bonds. Corn oil, some seed oils and fish oils are polyunsaturated.

Protein - proteins are made up of amino acids and are required for growth and repair. Meat, fish, eggs, dairy products, nuts, pulses and cereals contain protein. Protein contains 4 calories per gram.

Saturated fat - tend to be from animal sources and raise the levels of bad cholesterol.

Sugar - this is a term commonly used to describe 'simple' carbohydrates, or those in smaller packages. There are two kinds - intrinsic and extrinsic. Intrinsic sugars are the ones that are incorporated into the cell walls of plants, for example those found in whole fruits and vegetables. Extrinsic sugars are those which are not, for example those in milk, beet sugar and honey. Non-milk extrinsic sugar is what is more commonly known as refined or added sugar.

Trans fat- these are man-made polyunsaturates with an altered structure, and have been linked with ill health, including raised cholesterol.
Unsaturated fats - tend to be from plant sources. These types of fats reduce levels of bad cholesterol in the blood and can raise levels of good cholesterol.

Vitamins - organic (carbon based) substances that our bodies can break down and alter. Vitamins are needed in very small amounts, but are essential to life. There are two kinds: fat soluble (A, D, Eand K) and water soluble (the B vitamins and vitamin C). Fat soluble vitamins circulate in the blood and are stored in fatty tissue, so do not need to be eaten every day. Water soluble vitamins circulate freely but are not stored, so you need to eat them more frequently.
So now you know what healthy eating is and understand the terms used by nutrition experts, how do you go about putting that knowledge into practice? What does a day's healthy eating really look like? Check out How to get started in healthy eating - part 3 to find out how to put your healthy eating knowledge into practice.

Sunday, August 14, 2011

THE MASTER

A sick man turned to his doctor, as he was leaving the room
after paying a visit, and said, "Doctor, I am afraid to die.
Tell me what lies on the other side."

Very quietly the doctor said, "I don't know."

"You don't know? You, a Christian man, do not know what is on
the other side?"

The doctor was holding the handle of the door; on the other side
of which came a sound of scratching and whining, and as he
opened the door a dog sprang into the room and leaped on him
with an eager show of gladness.

Turning to the patient, the doctor said, "Did you notice my dog?
He's never been in this room before.
He didn't know what was inside.
He knew nothing except that his master was here, and when the
door opened he sprang in without fear.

I know little of what is on the other side of death, but I do
know one thing: I know my Master is there, and that is enough.

And when the door opens, I shall pass through with no fear,
but with gladness."

~Author Unknown~

Softwarism: (Ultimate....)

Client has 2 cows and u need to milk them.

1 .. First prepare a document when to milk them (Project kick off)
2 .. Prepare a document how long you have to milk them (Project plan)
3 .. Then prepare how to milk them (Design)
4 .. Then prepare what other accessories are needed to milk them (Framework)
5 .. Then prepare a 2 dummy cows (sort of toy cows) and show to client
the way in which u will milk them (UI Mockups & POC)
6 .. If client is not satisfied then redo from step 2
7 You actually start milking them and find that there are few problem with accessories. (Change framework)
8 .. Redo step 4
9 .. At last milk them and send it to onsite. (Coding over)
10. Make sure that cow milks properly ( Testing)
11. Onsite reports that it is not milking there.
12. You break your head and find that onsite is trying to milk from bulls
13. At last onsite milk them and send to client (Testing)
14. Client says the quality of milk is not good. (User Acceptance Test)
15. Offsite then slogs and improves the quality of milk
16. Now the client says that the quality is good but its milking at slow rate (performance issue)
17. Again you slog and send it with good performance.
18. Client is happy???

By this time both the COWs aged and cant milk.
(The software got old and get ready for next release
repeat from step 1) !!!!


The Husband Store



A store that sells husbands has just opened in New York City , Where
a woman may go to choose a husband.

Among the instructions at the entrance is a description of how the
store operates.

You may visit the store ONLY ONCE!

There are six floors and the attributes of the men increase as the
shopper ascends the flights.
There is, however, a catch ........

You may choose any man from a particular floor, or you may choose to
go up a floor, but you cannot go back down except to exit the
building !

So, a woman goes to the Husband Store to find a husband.

On the first floor the sign on the door reads:

Floor 1 - These men have jobs and love the Lord.

The second floor sign reads:

Floor 2 - These men have jobs, love the Lord, and love kids.

The third floor sign reads:

Floor 3 - These men have jobs, love the Lord, love kids, and are
extremely good looking.

'Wow,' she thinks, but feels compelled to keep going.

She goes to the fourth floor and sign reads:

Floor 4 - These men have jobs, love the Lord, love kids, and are
drop-dead good looking and help with the housework.

'Oh, mercy me!' she exclaims, 'I can hardly stand it!' Still, she
goes to the fifth floor and sign reads:

Floor 5 - These men have jobs, love the Lord, love kids, are drop-
dead gorgeous, help with the housework, and have a strong romantic
streak.

She is so tempted to stay, but she goes to the sixth floor and the
sign reads:

Floor 6 - You are visitor 4,363,012 to this floor.
There are no men on this floor. This floor exists solely as proof
that women are impossible to please. Thank you for shopping at the
Husband Store. Watch your step as you exit the building,


Please send this to all men for a good laugh and to all the women
who can handle the truth!

FIVE SIMPLE RULES

Remember the five simple rules to be happy:

1. Free your heart from hatred.
2. Free your mind from worries.
3. Live simply.
4. Give more.
5. Expect less.

No one can go back and make a brand new start.
Anyone can start from now and make a brand new ending.

God didn't promise days without pain, laughter without sorrow,
sun without rain, but He did promise strength for the day,
comfort for the tears and light for the way.

Disappointments are like road humps, they slow you down a bit
but you enjoy the smooth road afterwards.

Don't stay on the humps too long. Move on!!

When you feel down because you didn't get what you wanted, just
sit tight and be happy because God is thinking of something
better to give you.

When something happens to you, good or bad, consider what it
means. There's a purpose to life's events, to teach you how to
laugh more or not to cry too hard.

You can't make someone love you, all you can do is be someone
who can be loved, the rest is up to the person to realize your
worth.

The measure of love is when you love without measure.

In life there are very rare chances that you'll meet the person
you love and loves you in return. So once you have it don't ever
let go, the chance might never come your way again.

It's better to lose your pride to the one you love, than to lose
the one you love because of pride.

We spend too much time looking for the right person to love or
finding fault with those we already love, when instead we should
be perfecting the love we give.

When you truly care for someone, you don't look for faults, you
don't look for answers, you don't look for mistakes. Instead,
you forgive the mistakes, you accept the faults, and you
overlook the excuses.

Never abandon an old friend. You will never find one who can
take his place. Friendship is like wine; it gets better as it
grows older.

~Author Unknown~

Love Island


Once upon a time there was an island where all the feelings
lived; happiness, sadness, knowledge, and all the others,
including love.

One day it was announced to all of the feelings that the island
was going to sink to the bottom of the ocean.
So all the feelings prepared their boats to leave.

Love was the only one that stayed. She wanted to preserve
the island paradise until the last possible moment.

When the island was almost totally under, Love decided it was
time to leave. She began looking for someone to ask for help.
Just then Richness was passing by in a grand boat. Love asked,
"Richness, Can I come with you on your boat?"
Richness answered, " I'm sorry, but there is a lot of silver and
gold on my boat and there would be no room for you anywhere."

Then Love decided to ask Vanity for help who was passing in a
beautiful vessel. Love cried out, "Vanity, help me please."
"I can't help you", Vanity said, "You are all wet and will
damage my beautiful boat."

Next, Love saw Sadness passing by. Love said, "Sadness, please
let me go with you." Sadness answered, "Love, I'm sorry, but, I
just need to be alone now."

Then, Love saw Happiness. Love cried out, " Happiness, please
take me with you." But Happiness was so overjoyed that he
didn't hear Love calling to him.

Love began to cry. Then, she heard a voice say, "Come Love,
I will take you with me." It was an elder.

Love felt so blessed and overjoyed that she forgot to ask the
elder his name.

When they arrived on land the elder went on his way.
Love realized how much she owed the elder.

Love then found Knowledge and asked,
"Who was it that helped me?"

"It was Time", Knowledge answered.

"But why did Time help me when no one else would?", Love asked.

Knowledge smiled and with deep wisdom and sincerity, answered,
"Because only Time is capable of understanding how great Love is."

~Author Unknown~

Saturday, April 23, 2011

Top Causes of Severe Hearing Loss

Ongoing Exposure to Noise on the Job

Long-term exposure to continuous loud noise can cause lasting hearing loss. A common culprit is workplace noise, like machinery. About 30 million Americans face hazardous levels of noise at work. Things like motorcycles and power tools also can damage hearing over time. If you can, avoid or take breaks from noisy activities. Wear earplugs or ear protectors that fit over the ear.

Injury or Pressure Changes

Severe head trauma can dislocate middle-ear bones or cause nerve damage, causing permanent hearing loss. Sudden changes in pressure -- from flying or scuba diving -- can lead to damage to the eardrum, middle ear, or inner ear and hearing loss. Eardrums usually heal in a few weeks. In serious cases of inner ear damage, you may need surgery. Sticking cotton swabs or other objects into your ear is a bad idea. Doing so can rupture your eardrum and cause permanent damage.


Medicine

Some medicines are known to cause hearing loss as a potential side effect. These include certain antibiotics and cancer drugs. Often hearing is monitored during these treatments. However, some hearing loss may be permanent. Regular use of aspirin, NSAIDs, and acetaminophen can increase the risk of hearing loss. But hearing-related side effects go away when you stop taking the medications in some cases.

Chronic Disease

Certain chronic diseases that are not directly related to the ear can cause hearing loss. Some cause harm by interrupting blood flow to the inner ear or the brain. These conditions include heart disease, stroke, high blood pressure, and diabetes. Autoimmune diseases, such as rheumatoid arthritis, also can be linked to some forms of hearing loss.

How You Hear -- Anatomy of the Ear

Sound waves enter your outer ear and travel through the ear canal. This causes the eardrum and tiny bones, called the hammer and anvil, in the middle ear to vibrate. Then vibrations travel to the fluid in the cochlea where microscopic hairs send nerve signals to the brain so sound is understood. If any of these parts are damaged or pathways are blocked, it can cause hearing loss.

Tumors and Growths

Noncancerous growths, including osteomas, exostoses, and benign polyps, can block the ear canal, causing hearing loss. In some cases, removing the growth can restore hearing. Acoustic neuroma (an inner ear tumor shown here), grows on the hearing and balance nerve in the inner ear. Balance issues, facial numbness, and tinnitus can also be a problem.Treatment can sometimes help preserve some hearing.

Explosive Noises

Nearly 17% of U.S. adults have some degree of hearing loss. Sometimes it is caused by very loud and sudden noises. Firecrackers, gunshots, or other explosions create powerful sound waves. These can rupture your eardrum or damage the inner ear. This is called acoustic trauma. The result can be immediate and may result in permanent damage and hearing loss.

Concerts, Loud Noises, and Tinnitus

Loud concert? Ringing in your ears afterward? That’s called tinnitus. The average decibel level at a rock show is 110, loud enough to cause permanent damage after just 15 minutes. Hearing damage can occur with extended exposure of any noise over 85 decibels. Other risky sounds include leaf blowers and chain saws. Normal conversation registers at 60. Tinnitus can last for hours, days, weeks, or permanently. To prevent hearing damage or loss, use earplugs and limit your exposure.

Headphones and Earbuds

Can others hear the music and lyrics you’re listening to through earphones? You may want to turn down the volume. Using headphones or earbuds can cause temporary or permanent hearing changes. The louder the volume and the longer listening time, the greater your risks may be. For safer listening, lower the volume and limit listening time.

Earwax Buildup

Earwax protects the ear canal against dirt and bacteria. But earwax can build up and harden. This blockage can affect your hearing. It also might give you an earache, or make you feel like your ear is clogged. Think you have an earwax blockage? Don’t try removing the wax with a cotton-tipped swab or by inserting anything else into your ear canal. A doctor can do it quickly and safely.

Childhood Illness

Many childhood illnesses can cause hearing loss. Ear infections can cause the middle ear to fill with fluid and cause hearing loss that usually clears when the infection and fluid are gone. Other infections may cause damage to the middle or inner ear and permanent hearing loss. Diseases known to affect hearing in children include chickenpox, encephalitis, influenza, measles, meningitis, and mumps. Vaccines can help protect your child from several of these diseases. Your pediatrician can explain which vaccines your child should get, and when.

Hearing Loss at Birth

Some children are born with hearing loss. This is called congenital hearing loss. Though congenital hearing loss often runs in families, it can occur with maternal diabetes or an infection when pregnant. Hearing loss can also develop if a newborn is premature or from other causes such as trauma during birth resulting in the infant not getting enough oxygen. Neonatal jaundice may also be responsible for some cases of neonatal hearing loss.

Age

Your hearing weakens as you grow older. This can happen even if you protect your ears all your life. Usually, age-related hearing loss is caused by the progressive loss of inner-ear hair cells. There’s no way to prevent this type of hearing loss. But there are many ways to help make up for your hearing loss to help you hear. Talk with an audiologist to see what may work best for you.

Tuesday, April 19, 2011

Is It a Heart Attack?

Tuesday, April 19, 2011 9:07 AM

By Donna V. Scaglione

It’s not easy to know whether you’re having a heart attack. So-called “movie heart attacks,” in which the pain seems severe and sudden leaving little doubt a person is being stricken, are not typical. According to the American Heart Association, most heart attacks move slowly, causing mild pain that can be puzzling to the patient.
Heart experts advise if you think you might be having a heart attack, don’t try and figure it out for yourself. Call 9-1-1. Time matters, they warn. For every minute a heart attack goes on, precious heart muscle dies because of a lack of blood and oxygen feeding it. Know the warning signs and act.

1. Chest pains
Chest pain is a common symptom for heart attack, and how it presents can vary. It’s been described as a heaviness, tightness, or a squeezing in the chest. It can linger for a few minutes, or come and go, according to the Cleveland Clinic.
"It may be a chest fullness that they don't recognize as pain," Dr. Gordon Tomaselli, chief of cardiology at the Johns Hopkins School of Medicine, tells AARP.org. "Sometimes it doesn't particularly hurt. It's an uncomfortable sensation."
You might also be hit with sweating or a cold sweat, coughing, a feeling of lightheadedness, and breathing difficulty or shortness of breath.

2. Swelling
Proper circulation throughout the body requires a healthy heart. When the heart isn’t working correctly, blood can’t carry the body waste’s products away and that can lead to swelling from fluid retention, explains Caring.com. This condition, called edema, usually begins in the feet, legs, and ankles and can be accompanied by pain from a lack of blood to the tissue. Always alert your doctor to any pain and swelling you experience.

3. Heartburn
Sometimes it can be difficult to discern whether the chest pain you’re experiencing is heartburn or you’re having a heart attack. Experts say that if you are prone to heartburn and you have pain after a big or spicy meal, taking an antacid and seeing if the pain fades might make sense. However, if you’ve never had such pain before and it’s especially intense and you’re sweating too, play it safe and call 9-1-1, AARP.org advises. The same goes for a panic attack. If the racing heart is familiar to you, then perhaps you’re having another panic attack. But if the sensation feels foreign, act on the assumption it’s your heart that is suffering.

4. How women’s symptoms differ
Many people might be surprised to hear that heart disease is the No. 1 killer of American women, surpassing cancer, writes Newsmax Health Contributor Dr. Chauncey Crandall in his Heart Health Report newsletter. While women experience many of the same classic heart attack symptoms men do such as chest pain, shortness of breath, and sweating, they are more likely to suffer from atypical ones that can be shrugged off as common health problems, he says. According to Crandall and the Cleveland Clinic, those include:
• Pain in the upper back, neck, and shoulder
• Jaw pain
• Burning sensation in the chest
• Anxiety or confusion
• Unusual fatigue lasting for several days
• Indigestion
• Nausea and vomiting

5. Call 9-1-1
If your heart attack symptoms worsen or get no better after five minutes, the American Heart Association recommends calling 9-1-1. Do this whether you’re convinced it’s a heart attack or not. This is the fastest way to get help because emergency medical services staff can begin treatment immediately, which is up to an hour sooner than if you’re driven by car to the hospital, according to the AHA. Also, patients suffering from chest pain who arrive via ambulance are more likely to receive attention faster at the hospital, the AHA says.

Sunday, April 17, 2011

Real Lession Learnt By The Son of a Rich man

One day a father of a very wealthy family took his son on a
trip to the country with the firm purpose of showing his son how
poor people can be.

They spent a couple of days and nights on the farm of what would
be considered a very poor family. On their return from their
trip, the father asked his son, "How was the trip?"

"It was great, Dad."

"Did you see how poor people can be?" the father asked.

"Oh Yeah" said the son.

"So what did you learn from the trip?" asked the father proudly.

The son answered:

I saw that we have one dog and they had four.

We have a pool that reaches to the middle of our garden
and they have a creek that has no end.

We have imported lanterns in our garden
and they have the stars at night.

Our patio reaches to the front yard
and they have the whole horizon.

We have a small piece of land to live on
and they have fields that go beyond our sight.

We have servants who serve us, but they serve others.

We buy our food, but they grow theirs.

We have walls around our property to protect us,
they have friends to protect them."

With this the boy's father was speechless.

Then his son added,
"Thanks, Dad, for showing me how poor we are."

Too many times we forget what we have
and concentrate on what we don't have.

What is one's persons worthless object
is another's prize possession.

It is all based on one's perspective.

Makes you wonder what would happen if we all gave thanks for all
the bounty we have instead of worrying about wanting more.

Take joy in what you have and see the treasure in it.

~Author Unknown~

Saturday, April 16, 2011

PEARLS OF WISDOM

A day without laughter is a day wasted – Charlie Chaplin
Worrying does not take away tomorrow’s trouble. It takes away today’s peace.
Don’t be afraid of going slowly. Only be afraid of standing still.
If people scrutinize their own faults as they do with the faults of others, mankind will be freed of all evils.
A mind once stretched by a new idea never regains its original dimensions.
The best way to find yourself is to lose yourself in the service of others.
A country should be defended not by arms, but by ethical behavior.
To be successful, the first thing to do is – fall in love with your work.
Fear is negative response to a problem – Napoleon Hill.
Fulfillment calls for sympathy, intelligence, patience and hope
– Phillips Brooks.
But to him who tries and fails and dies, I give great honour and glory and tears – John miller.
Nothing great in the world has been accomplished without passion
– George W. Hegel.
Do not suppose opportunity will knock twice at your door
– Nicholas Chamfort.
For the fighter the fight itself is victory, for he takes delight in it alone – M.K. Gandhi.
No man reaches a high position without daring – Syrus.
Defeat is a school in which truth always grows strong
– Henry W. Beecher.
Only in grammar can you be more than perfect.
Prayer is not a “Spare wheel” that you pull out when in trouble, but it is a “Steering Wheel” that directs the right path throughout.
All things in life are temporary. If going well, enjoy it, they will not last forever. If going wrong, don’t worry, they can not last long either.
Without endeavour, without sacrifice there is no gain _ Henry O. Taylor.
Towering genius disdains a beaten path. It seeks regions hitherto unexplored.
We must admit the fact that our best intentions don’t always succeed.
Nothing is interesting if you are not interested - Helen Macinness.
The glorious fact is, we can always have a new beginning – Norman V. Peale.
Even if you are on the right track, you will get run over if you just sit there
- Will Rogers.
Courage and insight can, in the end , win confidence and power
– Irwing Dillard.
He who endures, conquers.
Man’s greatness is not in what he is, but in what he makes possible
- Sri Aurobindo.
Nothing is so exhausting as indecision and success is a journey, not a destination – Ben Sweetland.
Change your thoughts and you will change your world – Norman V. Peale.
Good management requires relevant and accurate information
– Terry Arthur.
Life reveals its secrets only to those who are ready to experience it
– Moriselle.
Be there a will, and wisdom finds a way – George Crabble.
He who seizes the right moment, is the right man – Goethe.
A human being is no time clock which once it is set, can not change
– William E. Hulme.

Friday, April 15, 2011

A to Z of stress management

Always take time for yourself, at least 30 minutes per day.

Be aware of your own stress meter: Know when to step back and cool down.

Concentrate on controlling your own situation, without controlling everybody else.

Daily exercise will burn off the stress chemicals.

Eat lots of fresh fruit, veggies, bread and water; give your body the best for it to perform at its best.

Forgive others, don't hold grudges and be tolerant -- not everyone is as capable as you.

Gain perspective on things, how important is the issue?

Hugs, kisses and laughter: Have fun and don't be afraid to share your feelings with others.

Identify stressors and plan to deal with them better next time.

Judge your own performance realistically; don't set goals out of your own reach.

Keep a positive attitude, your outlook will influence outcomes and the way others treat you.

Limit alcohol, drugs and other stimulants, they affect your perception and behavior.

Manage money well, seek advice and save at least 10 per cent of what you earn.

No is a word you need to learn to use without feeling guilty.

Outdoor activities by you, or with friends and family, can be a great way to relax.

Play your favorite music rather than watching television.

Quit smoking: It is stressing your body daily, not to mention killing you too.

Relationships: Nurture and enjoy them, learn to listen more and talk less.

Sleep well, with a firm mattress and a supportive pillow; doesn’t overheat you and allow plenty of ventilation.

Treat yourself once a week with a massage, dinner out, and the movies: Moderation is the key.

Understand things from the other person's point of view.

Verify information from the source before exploding.

Worry less; it really does not get things completed better or quicker.

Xpress: Make a regular retreat to your favorite space, make holidays part of your yearly plan and budget.

Yearly goal setting: Plan what you want to achieve based on your priorities in your career, relationships, etc.

Zest for life: Each day is a gift, smile and be thankful that you are a part of the bigger picture.

6 Foods That Control Cholesterol

For many of us, trying to keep our blood-cholesterol levels in check is a daily challenge. According to the National Heart Lung and Blood Institute, more than 65 million Americans struggle with high blood cholesterol, which puts them at risk of developing heart disease or having a heart attack.

While many people take medication to lower high cholesterol levels, eating particular foods certainly has a place in the effort. For example, a preliminary study presented at a recent medical conference showed evidence that eating an apple or two a day helps lower “bad” LDL cholesterol and levels of disease markers for artery health.

Experts believe that the apple’s pectin, a soluble fiber that inhibits cholesterol absorption, may account for the fruit’s heart-healthy benefits. So enjoy an apple and some of these other cholesterol-lowering foods.

1. OatmealLike apples, oatmeal also contains soluble fiber, that substance that reduces the absorption of low-density lipoprotein (LDL) cholesterol into our bloodstream. The evidence for this is so strong that the Food and Drug Administration has given oatmeal “health claim” status for cholesterol management. According to MayoClinic.com, 5 to 10 grams or more a day of soluble fiber cuts total and LDL cholesterol. One-half cup of whole-grain oatmeal contains 4 grams of dietary fiber. For even more fiber, mix in bananas, dried cranberries, or raisins.

2. Pomegranate juice
Pomegranate juice contains a higher level of antioxidants than most fruit juices, and those compounds are believed to be heart healthy, playing a role in the reduction of LDL cholesterol, according to MayoClinic.com. While it’s not certain that drinking pomegranate juice actually lowers cholesterol, it could inhibit its buildup in arteries. Before drinking pomegranate juice regularly, check with your physician. It may interfere with certain medications, including those that lower cholesterol and high blood pressure, the website advises.

3. Avocado
Avocados have beta-sitosterol, a natural plant sterol. Plant sterols and stanols are LDL cholesterol-lowering substances contained in the cell membranes of fruits, vegetables, nuts, legumes, seeds, and grains. Like soluble fiber, they work by blocking the absorption of LDL cholesterol into the bloodstream.

Avocados also contain heart-healthy monounsaturated fats, which also reduce levels of LDL cholesterol in the blood. The American Heart Association recommends that 25 to 35 percent of our daily calories come from fats, most of which should be monounsaturated and polyunsaturated, rather than saturated or trans fats. Olive oil is another good source of monounsaturated fat.

4. Spread for your breadFoods like orange juice, yogurt drinks, and buttery spreads are now fortified with plant sterols and stanols, those LDL cholesterol-lowering substances. Like oatmeal, they’ve been granted “health claim” status for managing cholesterol. Foods with added sterols and stanols help cut LDL cholesterol by more than 10 percent, reports MayoClinic.com. For that you need to consume at least 2 grams a day or the equivalent of two 8-ounce glasses of fortified orange juice.

And while these other foods contain them, health experts say getting them from whole foods is best.

5. Fish With Good Fat

Research has shown that omega-3 fatty acids found in certain types of fish reduce levels of triglycerides (a blood fat) and slow down the growth of plaque in artery walls, according to the American Heart Association. Omega-3 fatty acids also lower the risk of abnormal heartbeats, which can lead to sudden death.

The AHA recommends eating two servings of fish a week. Fish containing the most omega-3s are: salmon, mackerel, albacore tuna (fresh and canned), herring, sardines, halibut, and lake trout. Canola oil and ground flaxseed also contain omega-3s. For a heart-healthy Salmon with Cilantro Pesto recipe from the AHA,

6. Apricot-almond comboSnacking on dried apricots and raw almonds is a tasty way to stop LDL cholesterol from oxidizing and building up on artery walls, which occurs when LDL reacts to free radicals, according to ivillage.com. Researchers reporting in the Journal of Nutritional Biochemistry said the phytochemicals in almonds reduce LDL oxidation when they are combined with vitamins E and C, which are plentiful in apricots, says ivillage.com.

In addition to almonds, eating other nuts including walnuts, pecans, hazelnuts, and peanuts help reduce your risk of heart disease. Eating 1.5 ounces a day — about a handful — offers benefit.

6 Foods That Control Cholesterol

For many of us, trying to keep our blood-cholesterol levels in check is a daily challenge. According to the National Heart Lung and Blood Institute, more than 65 million Americans struggle with high blood cholesterol, which puts them at risk of developing heart disease or having a heart attack.

While many people take medication to lower high cholesterol levels, eating particular foods certainly has a place in the effort. For example, a preliminary study presented at a recent medical conference showed evidence that eating an apple or two a day helps lower “bad” LDL cholesterol and levels of disease markers for artery health.

Experts believe that the apple’s pectin, a soluble fiber that inhibits cholesterol absorption, may account for the fruit’s heart-healthy benefits. So enjoy an apple and some of these other cholesterol-lowering foods.

1. OatmealLike apples, oatmeal also contains soluble fiber, that substance that reduces the absorption of low-density lipoprotein (LDL) cholesterol into our bloodstream. The evidence for this is so strong that the Food and Drug Administration has given oatmeal “health claim” status for cholesterol management. According to MayoClinic.com, 5 to 10 grams or more a day of soluble fiber cuts total and LDL cholesterol. One-half cup of whole-grain oatmeal contains 4 grams of dietary fiber. For even more fiber, mix in bananas, dried cranberries, or raisins.

2. Pomegranate juice
Pomegranate juice contains a higher level of antioxidants than most fruit juices, and those compounds are believed to be heart healthy, playing a role in the reduction of LDL cholesterol, according to MayoClinic.com. While it’s not certain that drinking pomegranate juice actually lowers cholesterol, it could inhibit its buildup in arteries. Before drinking pomegranate juice regularly, check with your physician. It may interfere with certain medications, including those that lower cholesterol and high blood pressure, the website advises.

3. Avocado
Avocados have beta-sitosterol, a natural plant sterol. Plant sterols and stanols are LDL cholesterol-lowering substances contained in the cell membranes of fruits, vegetables, nuts, legumes, seeds, and grains. Like soluble fiber, they work by blocking the absorption of LDL cholesterol into the bloodstream.

Avocados also contain heart-healthy monounsaturated fats, which also reduce levels of LDL cholesterol in the blood. The American Heart Association recommends that 25 to 35 percent of our daily calories come from fats, most of which should be monounsaturated and polyunsaturated, rather than saturated or trans fats. Olive oil is another good source of monounsaturated fat.

4. Spread for your breadFoods like orange juice, yogurt drinks, and buttery spreads are now fortified with plant sterols and stanols, those LDL cholesterol-lowering substances. Like oatmeal, they’ve been granted “health claim” status for managing cholesterol. Foods with added sterols and stanols help cut LDL cholesterol by more than 10 percent, reports MayoClinic.com. For that you need to consume at least 2 grams a day or the equivalent of two 8-ounce glasses of fortified orange juice.

And while these other foods contain them, health experts say getting them from whole foods is best.

5. Fish With Good Fat

Research has shown that omega-3 fatty acids found in certain types of fish reduce levels of triglycerides (a blood fat) and slow down the growth of plaque in artery walls, according to the American Heart Association. Omega-3 fatty acids also lower the risk of abnormal heartbeats, which can lead to sudden death.

The AHA recommends eating two servings of fish a week. Fish containing the most omega-3s are: salmon, mackerel, albacore tuna (fresh and canned), herring, sardines, halibut, and lake trout. Canola oil and ground flaxseed also contain omega-3s. For a heart-healthy Salmon with Cilantro Pesto recipe from the AHA,

6. Apricot-almond comboSnacking on dried apricots and raw almonds is a tasty way to stop LDL cholesterol from oxidizing and building up on artery walls, which occurs when LDL reacts to free radicals, according to ivillage.com. Researchers reporting in the Journal of Nutritional Biochemistry said the phytochemicals in almonds reduce LDL oxidation when they are combined with vitamins E and C, which are plentiful in apricots, says ivillage.com.

In addition to almonds, eating other nuts including walnuts, pecans, hazelnuts, and peanuts help reduce your risk of heart disease. Eating 1.5 ounces a day — about a handful — offers benefit.

Monday, April 11, 2011

Great reading of Lay man's language 10 commandments!

Some has written these beautiful words. You must read & try to understand the deep meaning of it. You must follow in your life all the time -

1] Prayer is not a "spare wheel" that you pull out when in trouble, but it is a "Steering wheel" that directs the right path throughout.

2} So why is a car WINDSHIELD so large and the rear view mirror so small? Becuase our past is not important as our FUTURE. So look ahead and move on.

3] Friendship is like a BOOK. It takes few seconds to burn, but it takes year to write.

4] All things in life are temporary. If going well, enjoy it, they will not last forever. If going wrong, do not worry, they can't last long eithert.

5] Old friends are Gold! New friends are Diamond! If you get a diamond, do n't forget the Gold! Because to hold a diamond, you always need a base of Gold.

6] Often we loose hope and think this is the end, GOD smiles from above and says, " Relax, sweetheart, it is just a bend, not the End.

7] When God solves your problems, you have faith in His abilities, when God does not solve your problems, HE has faith in your abilities.

8] A blind person asked St. Anthony: "Can there be anything worse than loosing eye sight?" He replied : "Yes, loosing your vision".

9] When you prey for others, God listen to you and bless them and some times, when you are safe and happy, remember that some one has prayed for you.

10] WORRYING does not take away tomorrow's TROUBLES, it takes away today's PEACE.

If you really enjoy this, please pass to others. It may brighten someone's day. THANKS 2 ALMIGHTY.




Friday, April 1, 2011

FASCINATING FACTS

Your voice is as distinctive as your fingerprints. No one else in the world has the same voice as yours.

A fat person, as compared to a skinny person, has lesser chance for drowning since the fat cells have tiny pockets of air in them and can therefore help to keep the person afloat.

According to science of body language, if an individual shifts while talking, it means he disagrees or wants to change sides.

As many as 900 pencils can be made with the amount of carbon present in our body.

The nail on your middle finger grows fastest. Your thumb nail is the slowest to grow.

A yawn may be telling you that your body needs more oxygen.

Only one person in 2 billion will live to be 116 years or older.

We lose the equivalent of a pint or more of water every day just breathing.

The thyroid bone in your throat is the only bone in the body that is not attached to another bone.

Children of busmen tribe living in the central parts of South Africa can follow the track of their own mother’s feet without any confusion.

The skin is the largest organ of the body and weighs twice as much as the brain.

It is physically impossible to lick your elbow.

Thursday, March 31, 2011

Laughter, Music May Lower Blood Pressure, Study Says-By Admin-(BusinessWeek)

— Laughter and music not only lift the mood, they might also drop blood pressure among middle-aged adults, a new study suggests.

Japanese researchers divided 79 adults, aged 40 to 74, into three groups, studying the effects of one-hour music sessions every two weeks on one group, laughter sessions on another group, and no intervention for the remaining participants (the control group).

Blood pressure readings taken immediately after the sessions were 6 mm Hg lower in the music group and 7 mm Hg lower among the laughter participants compared to measurements taken just prior to the sessions, the study authors said.

Improvements in blood pressure were still seen three months later, according to the results.

No change in blood pressure was recorded among participants who received neither intervention.

“The [participants'] cortisol level, a stress marker, decreased just after the intervention sessions,” said lead author Eri Eguchi, a public health researcher at Osaka University’s Graduate School of Medicine in Japan. “We think this is one of the explanations for the physiological processes.”

LETTER FROM GOD

Sweet Child…..
As you got up this morning, I watched you and hoped you would talk to me, even if it was just a few words, asking my opinion or thanking me for something good that happened in your life yesterday – but I noticed you were too busy trying to find the right outfit to put on and wear to work.
I waited again. When you ran around the house getting ready, there were a few minutes for you to stop and say hello, but you were busy. At one point you had to wait fifteen minutes with nothing to do except sit in a chair. Then I saw you spring to your feet. I thought you wanted to talk to me but you ran to the phone and called a friend to get the latest gossip.
I watched as you went to work and waited patiently all day long. With all your activities I guess you were too busy to say anything to me. I noticed that before lunch you looked around, may be you felt embarrassed to talk to me, that is why you didn’t bow your head. You glanced three or four tables over and you noticed some of your friends talking to me briefly before they ate but you didn’t. That is okay.
There is still more time left and I had hoped that you would talk to me, yet you went home and it seems as if you had lots of things to do. After a few of them were done you turned on the TV, I don’t know if you like TV or not, just about anything goes there and you spend a lot of time each day in front of it – thinking about anything – just enjoying the show. I waited patiently again as you watched the TV and ate your meal but again you didn’t talk to me.
Bedtime – I guess you felt too tired – After you said goodnight to your family you fell into bed and went to sleep in no time. That’s okay; you may not realize that I am always there for you. I’ve got patience, more than you will ever know. I even want to teach you how to be patient with others as well.
I love you so much that I wait every day for a nod, prayer or thought or a thankful part of your heart. It is hard to have a one – sided conversation. Well, you are getting up again and once again I will wait with nothing but love for you hoping that today you will give me some time.
Have a nice day!
Your Eternal Father & Friend……. GOD.
(Courtesy --- Prajapita Brahma Kumaris Iswariya Vishwa Vidyalaya)