Did you know that microwaving your vegetables saves 90% of their Vitamin C?

Or that steaming or boiling vegetables causes them to lose 22% to 32% of their Vitamin C?

Based on several studies, here are a few things you should know about vegetables:

• Numerous studies show that people who consume lots of vegetables have lower rates of heart disease, hypertension, diabetes, eye problems and even cancer
• The latest dietary guidelines call for 5 to 13 servings — that is two and a half to six and a half cups of vegetables a day.
• Eating raw or plain vegetables are not always the best way to consume them
• Vegetables are affected by a number of factors before they reach the plate, including where and how they were grown, processed, and stored before being bought.
• After six months, frozen cherries can lose as much as 50% of their anthocyanins--the healthful compounds found in the pigment of red and blue fruits and vegetables
• Microwaved and pressure-cooked vegetables retain up to 90 percent of their vitamin C
• Fresh spinach loses 64% of its vitamin C after cooking
• Canned peas and carrots lose 85% to 95% of their vitamin C after cooking
• Fat-soluble compounds like vitamins A, D, E and K and the antioxidant compounds called carotenoids, are less likely to leach out in water
• Boiling is better for carrots, zucchini and broccoli rather than steaming, frying or serving them raw
• Frying is the worst cooking method for vegetables
• Cooking breaks down the thick cell walls of plants, releasing the contents for the body to use. That’s why processed tomato products have higher lycopene, a carotenoid found in tomatoes and other red-pigmented vegetables that is one of the most potent antioxidants content than fresh tomatoes
• Fat can also improve the taste of vegetables, meaning that people will eat more of them

More details

Author: John Gygax

From long before the birth of Christ the medicinal qualities of wine have been appreciated. The Ancient Greeks used wine as a medium for the essences of herbs or spices known, or thought, to contain ingredients that relieved pain or sickness. The bitterness or unpleasant flavour of the medicine was masked by the wine and thus became more acceptable to the patient. This practice continued throughout the centuries. Indeed in most countries one can still buy wines containing health promoting additives. Usually described as tonic wines, they are frequently taken by the chronic invalid or the convalescent, as well as by the hypochondriac.
 
Antiseptic
 
The antiseptic quality of wine has long been known. It was common practice to wash wounds in wine before binding them, and it was accepted that this helped the healing process. It was not known of course that the acid and alcohol killed bacteria, because bacteria were not recognised as the cause of infection until the middle of the 19th century.
 
Anaesthetic
 
The anaesthetic qualities of wine and spirits were also known. Before an operation the patient would be made quite drunk so that the pain of amputating a limb, for example, could be endured. The blood pressure was lowered, too, although this advantage may not have been appreciated.
 
Healing
 
The beneficial qualities of various flower, vegetable and other wines may not yet be fully understood. It was once believed that celery wine was helpful to people suffering from rheumatism. Fig wine was thought to be good for people afflicted with chronic constipation. Elderberry wine is still considered helpful for those suffering from a cold or cough. Dandelion wine was supposed to be helpful to those suffering from a disorder of the bladder - and so on. Scientists may yet find that these old tales are not complete nonsense.
Tonic & Relaxing
 
Today, wine is widely regarded as a tonic, in the form of an aperitif, for the jaded appetite. It is also considered to be an aid to digestion. It is known that wine can relieve tensions and relax taut nerves. It reduces inhibitions and ensures sociability. Whilst beer and spirits are frequently forbidden to the obese or the sick, wine is only excluded during a fever. It is often prescribed during convalescence. Even the diabetic, for whom sweet food and drink can be a positive danger, is not forbidden a glass of dry wine.
 
Because wine stimulates sociability, it is not usually associated with alcoholism, a disease of the lonely or troubled who more often turn to spirits for relief.
 
How Much
 
Recent American research has reported that moderate consumption of alcohol - around half a bottle a day - leads to a longer, healthier life than that enjoyed both by those who drink none and by those who drink much more. Like many other matters, this is something that mankind has really been aware of for generations without being able to prove it in statistical terms!
 
Reveal the Mystery
 
There is no harm in giving a sip of wine even to babies, and there is much to be said for allowing young children a small glass of wine diluted with water. Because no prohibitions are made there are no secrets for the child to discover by surreptitious drinking. A glass or so at a meal for the young adolescent does no harm, improves the sense of belonging to the world of adults and is a step on the path of sophistication. The important advice to young people is the same as it is for ourselves - moderation. Amateur winemakers, usually with a substantial stock of wine available to them, tend to be moderate social drinkers. Whilst at parties they may drink their fill, it is extremely rare to see one 'under the weather'.
 
Aphrodisiac
 
Some wines are said to have aphrodisiac qualities. Around the year AD 200 it was recorded by Atheneus 'that wine from Heraea (a town in Greece) drives men out of their senses and makes women inclined to pregnancy/ Mead too has long been thought to be something of a sexual stimulant. The probability is more likely that the moderate and regular drinking of wine or mead helps to keep one well, dynamic and full of vitality. When the wine or mead is shared with an appropriate partner, tension is relaxed and inhibitions depart. There is no evidence that wine or mead directly stimulates the sexual senses.
 
Comfort
 
Elderly people benefit from a glass of wine taken regularly. It not only comforts them but has a warming effect at a time in life when they begin to feel the cold more than ever before.
 
There can be no doubt that in moderation wine is beneficial and health promoting to people of all ages, from the cradle to the grave. Those of us who have wine in abundance should be thankful for such a blessing when so many are under-nourished.

Article Source: http://www.articlesbase.com/health-articles/the-medicinal-qualities-of-wine-425447.html

Author: Darrell Miller

Copper is an essential trace mineral necessary for life, and it is necessary for the proper function of certain enzymes that allow certain biochemical functions of the body to take place. Without copper neither plant nor animal life would be possible.
 
Dietary sources include nuts, grains, seeds, beans and other vegetable protein sources. Although it is also obtained from animal sources, these tend to be rich in zinc, and for reasons that will be discussed shortly, the presence of zinc can deplete copper absorption. Other common sources are copper cooking utensils and drinking water from copper pipes. After digestion, copper is absorbed into the body through the stomach and the small intestine. It is also possible for copper to be absorbed through the skin from copper bracelets.
 
Once absorbed, copper is bound to albumin and taken by the blood to the liver, where it is bound to a plasma protein known as ceruloplasmin. Among the enzymes with which copper is associated as a 'helper' are Cytochrome C oxidase, used in the conversion of glucose to energy, Dopamine hydroxylase, an essential component in the biochemical production of adrenaline, and superoxidase dismutase, that protects against the oxidative damage of cell tissue. Of particular benefit are its anti-inflammatory and antioxidant properties, and its role in energy production. Because of its antioxidant effect, copper could well play a very important role in protecting against atherosclerosis, and cardiovascular disease, the ravaging effects of free radicals on body cells and also certain forms of cancer.
 
Copper is also important in electron transport, and is responsible for the blue coloration of the blood of most molluscs and many arthropods. This is because rather than hemoglobin, these animals use the copper-based hemocyanin for oxygen transport in the blood. Rather than the iron-containing hemoglobin making the blood of these creatures red as it is with mammals, theirs is blue due to the hemocyanin. Copper salts are generally green and blue, as are the blue copper proteins plastocyanin and azurin.
 
So how is copper used by the body? It is, after all, fairly toxic, as little as 30 grams being fatal to humans, bringing on similar symptoms to those of arsenic poisoning. It is in fact the reason for its toxicity that also renders it so useful to the body. The toxicity is largely due to the ability of copper to accept and donate electrons as it changes between oxidation states. This results in the generation of very reactive radicals that can cause severe oxidative stress. The complete reason for its toxicity has yet to be determined, but the stress caused to body cells by free radical oxidation is a very serious condition.
 
It is this rapid change in its oxidation state that is valuable to the enzymes with which it is associated. The ceruloplasmin is responsible for most of the transport of bivalent copper around the body, in the tissues of which it helps to form the bivalent copper enzymes previously mentioned, such as Cytochrome C oxidase and Lysyl oxidase. In doing so the copper is converted to the monovalent state.
 
It also helps to aid in the production of the strong antioxidant Superoxide dismutase (SOD). What this enzyme does is to catalyze the formation of oxygen and hydrogen peroxide by the dismutation of superoxide, a negative ion consisting of two oxygen atoms and a free electron, and hence a very powerful free radical. Dismutation is the simultaneous oxidation and reduction of the species, rendering the free radical relatively harmless. This type of action on free radicals is a very powerful one, and essential in the body's fight against such free radical species that are so dangerous to animal cells.
 
SOD exists in more than one form, and can also contain zinc, manganese and nickel in addition to copper. The internal fluid (cytosol) of practically all eukaryotic cells (cells containing a nucleus) contain a form of Superoxide dismutase dependent on copper and zinc, while most mitochondria contain an SOD with manganese.
 
Another of the important uses that your body can find for copper lies in the production of hemoglobin. This is because copper is needed for the storage and release of iron to produce hemoglobin, the protein in red blood cells. It is believed that ceruloplasmin is involved in the catalytic formation of ferric iron by the oxidation of ferrous iron, so allowing the iron to be attached to a protein that transfers it round the body to enable its use in the biosynthesis of various ferrous compounds, especially of hemoglobin.
 
Copper bracelets are commonly worn by arthritis sufferers, and there is a scientific explanation for that. As previously inferred, it is believed to be possible to absorb copper through the skin and copper is known to be involved in the formation of collagen and is a commonly used treatment for arthritis and osteoporosis. Part of its effect on arthritis is likely due to the antioxidant effect of the SOD that helps to reduce the inflammation at arthritis sites.
 
Although a deficiency in copper can lead to serious health problems, an excess is also harmful. Potential conditions include neurological problems, liver damage and bone abnormalities, although deficiency is far more common because of the competition between copper and zinc. Zinc is a copper antagonist, as is iron and manganese, and copper imbalances can be moderated by the use of these as supplements.
 
The symptoms of a copper deficiency include fatigue, hair loss, stunted growth, anorexia and a host of other conditions. Luckily, however, a deficiency is rare and most people receive a sufficient amount of copper in their diet. Supplements are available to ensure an adequate intake.
 
There is still much to be learned about the interaction between copper and enzymes, and there is also a great deal still to be learned of its role in human metabolism and biochemistry than is currently known. However, sufficient is known already for us to be certain that copper is a very important trace element and that we should be certain that our intake is sufficient, given that zinc iron and manganese compete to prevent copper being absorbed by the body.

Article Source: http://www.articlesbase.com/health-articles/copper-can-you-live-with-out-it-or-not-425062.html

Juices made from apples or purple grapes - and the fruit themselves - protect against developing clogged arteries, a study suggests.

Researchers fed hamsters the fruit and juice or water, plus a fatty diet.

The animals who were fed grape juice had the lowest risk of developing artery problems, Molecular Nutrition and Food Research reports.

The University of Montpellier team said the juice's benefits came from its high levels of phenols - an antioxidant.

Antioxidants in various foods have been regularly cited as being beneficial to heart health.

The French team looked at how juicing affected the phenol content of fruit - because most studies look at raw fruit.

Four glasses a day

They then looked at how being fed various kinds of fruit affected the hamsters' risk of atherosclerosis - the build-up of fatty plaque deposits in the arteries that can lead to heart attacks or strokes.

The amount of fruit the hamsters consumed was equivalent to three apples or three bunches of grapes daily for a human.

Hamsters given juice drank the equivalent of four glasses daily for a person weighing 70 kilograms (154 pounds).

The apples and grapes had about the same phenol content, while the purple grape juice had 2.5 times more phenols than apple juice.

Compared with animals given water, those given fruit or fruit juice had lower cholesterol levels, less oxidative stress, and less fat accumulation in their aorta, the main vessel supplying oxygenated blood to the body.

Purple grape juice had the strongest effect, followed by purple grapes, apple juice and apples.

For the full article, see here

Author: Darrell Miller

Colloidal trace minerals are just as important to our health and well being as vitamins. Practically since birth we have had it pounded into us that we must eat our vitamins if we are to be healthy. The fact is that vitamins are of little use to you without minerals which are as essential for your metabolism as any vitamin is.
 
The essential minerals are the inorganic equivalents of the essential organic vitamins. They work together to maintain the biochemistry that keeps you alive. Take calcium, for example. That is a mineral needed for healthy teeth and bones, among many other things, but it is no good without vitamin D. Magnesium and potassium are also needed for healthy bones. Take blood clotting: vitamin K is the blood clotting vitamin, but blood will not clot without calcium.
 
How is energy generated in your body from the carbohydrates and sugars that you eat? They are converted to glucose that is converted to energy in every cell in your body and used in-situ. Your heart gets the energy to beat from cells in the heart - energy does not float around the blood waiting to be used. It is generated by means of the production of a substance known as ATP - adenosine triphosphate of which phosphorus is an essential component. Without the mineral phosphate none of us would be alive - nor would any form of life for that matter. ATP is the universal molecule of life.
 
So far we have discussed some of the seven major minerals: calcium, magnesium, potassium, phosphorus, sulfur, sodium and chlorine. There are many more that your body needs, and estimates vary from 45 to 70 trace minerals, without which you would find it difficult to function properly. Although your body can make many of the organic substances needed for life from vitamins, amino acids, fatty acids and proteins, it cannot make minerals which have to be taken in as part of your diet. They must be taken in your regular diet or as a supplement.
 
In the USA a major mineral is one that is needed in amounts greater than 100 mg (0.1g) a day, and trace minerals are required at less than 100 mg a day. So one that is needed at 100.1 is major, and one at 99.9 mg is trace. Is there a difference in the source of trace minerals, or would any source be good enough? The answer lies in the construction of the human body, and the way in which it absorbs minerals.
 
Your body is not designed to absorb metallic minerals. The way that such minerals are available in your diet is as part of larger organic molecules, and this is the way they must be taken as a supplement. Thus, you can't just drink a soluble metal salt because it will pass straight through you with only around 5% absorption, if it doesn't poison you first. For supplement purpose, metallic minerals are chelated, or combined with larger organic molecules such as proteins and amino acids, and this increases absorption to as high as 50%.
 
The necessity of trace minerals in the human diet was not discovered, as much as the result of a number of studies on various societies and remedies that appeared to have no basis for their effects. The Hunzas and Azerbaijanis, for example, are known to live very long lives, and investigations into this showed their diet was very rich in colloidal trace minerals from glacial water and food grown in soil enriched by that water.
 
It was through studies such as this and also investigation into the metabolites obtained from liver extracts that indicated the importance of many trace minerals. Take arsenic, for example. A known poison in larger quantities, trace quantities have been found to be metabolized by the liver, and while no studies have been carried out on the use of arsenic as a trace element in human biochemistry, studies on rats and human liver extracts have indicated that it could have a part to play in normal growth and reproduction.
 
Trace minerals take part in many enzyme reactions, and physicians now agree that many health conditions could be enzymic in origin. It follows, then, that trace elements are important in maintaining good health. It is certainly true that we cannot live without any of the seven major minerals. And it is just as certain that many of the trace minerals are just as import to human biochemistry as the major ones. It is certainly true of vegetables, which are less complex biological entities than humans, and if tomatoes need at least eight known minerals for good growth then it is certain that we will need a lot more. No studies are needed to convince us of that.
 
Take zinc, for example. Zinc is essential for proper liver function, wound healing and reproduction: spermatogenesis, the proper development of the primary and secondary male sex organs, and all area of the female reproduction process. Zinc is classed as a trace element, as is selenium, a deficiency of which can lead to heart disease, mental retardation and impaired function of the thyroid. Selenium deficiency is not common in the West but is in China where many areas are depleted of selenium. However, if zinc and selenium are known to be essential, how many of the other seventy or so trace minerals are also essential to human health?
 
The trace minerals in general are believed to protect us from some degenerative conditions, the effects of environmental pollution and help to protect us from the effects of an excessive intake of toxic minerals. Although there have been insufficient studies carried out on most trace minerals, it is known that they should be taken in chelated form, metallic in nature or not.
 
It is also known that such minerals should be taken as a balanced mixture as found in nature. A bullet approach, using an individual mineral to treat a certain condition, could lead to an imbalance in the body, and severe side effects, some of which might not yet be known. What is known is that certain minerals are tolerated by each other in specific relative concentrations, but if this balance is upset then they can inter-react and produce unpleasant side effects on, for example, the delicate balance of minerals in the blood.
 
It is becoming increasingly clear that modern farming methods have resulted in mineral depletion of the soil, and that our normal diet now only contains a small number of the minerals that our forefathers were taking. Plants draw up minerals from the soil when they grow, and we take in these when we consume them or the animals that live on them. Saturation of the soil year in year out by chemical fertilizers low in or devoid of trace minerals has resulted in a sterile environment for our feedstock, and has made colloidal trace mineral supplements almost mandatory for good health.
 
Today's plants can contain fewer than 20 minerals, compared to the 70 plus of our ancestors. Life expectancy is increasing in spite of our increasingly poor diet rather than because of it, and is due more to medical advances than to advances in agriculture. A mineral supplement does seem necessary, but when you take one it should be balanced so that no one mineral is in excess at the expense of another.
 
This helps to reduce the possibility of overdosing on an individual substance while maintaining a natural balance of minerals in your body to make sure that your normal biochemistry is not interrupted by some deficiency or excess that has yet to be discovered. While this might seem a spurious argument, you can be certain that those in the past that used cadmium and lead as cosmetics would rather have known the effects of these toxic substances that eventually killed them.
 
So use chelated trace mineral by all means, but make sure that they are balanced and tested so that nothing is present that can upset the normal balance of minerals in your body. If they work for tomatoes they should work for you!

Article Source: http://www.articlesbase.com/health-articles/health-and-wellness-depend-on-the-colloidal-trace-minerals-we-consume-417227.html

Author: Mason Curry

Negative calorie foods are foods that take more calories to burn than they offer naturally. Negative doesn't mean that the food actually has a negative calorie value as this is impossible. It simply means that the body has to work harder to convert these foods into energy than the food is worth.

Lets use celery as an example. A serving of celery offers an average of 6 calories. It can easily take over 12 calories to digest that stalk of celery leaving us with a loss of 6 calories. A myth that chewing burns the calories has surfaced lately but its actually the digestive system's attempt to break down the cellulose in the celery that takes so much energy. There are many foods such as celery that has this property.

A stalk of celery alone will not shave off the pounds of fat there is more to the solution. A pound of fat has about 3,500 calories in it. That means we would have to eat 85 servings of celery and nothing else for a week to lose 1 pound of fat. Sound like fun?...not really.

Below is a list of negative calorie foods in no particular order:

apples, apricots, beets, blackberries, blueberries, broccoli, brussels sprouts, mushrooms, muskmelons, prunes, pumpkin, raspberries, red cabbage, cantaloupe, cherries, eggplant, garlic, grapes, oranges, peaches, pears, peas, pineapple, tangerines, tomato, turnips, watermelon, rhubarb, corn, cranberries, cucumbers, green beans, honeydew, lemons, limes, strawberries, and string beans.

This is by no means a comprehensive list. In fact, nearly all fruits and many vegetables are on the list. I am not going to suggest a specific diet regimen in this article. However, changing the majority of your daily calories to fruits and vegetables it will have a dramatic impact on weight loss.

According to a recent study performed by Dr. Dean Ornish, M.D., of the University of California, at San Francisco, a vegetarian diet consisting mostly of fruits and vegetables, was adhered to by research subjects as an experimental study on the reversal of heart disease. As a result each of the research subjects (all suffering from heart disease), lost an average of 20 pounds without cutting calories or limiting serving sizes.

These subjects were 40 years and older which means they had a relatively slowed metabolism and the research performed involved no prescribed exercise program. This constitutes a dramatic weight loss that could only be attributed to the consumption of various fruits & vegetables. Typical weight loss from a negative calorie diet is about a pound a day. Keep in mind that most nutritionists say it isn't safe to maintain a weight loss of more than 8 pounds a week for very long as it can become a danger to your health.

Keep in mind, completely removing meat and grains from any diet is not advised. To get the benefits of negative calorie foods they should be eaten as large amounts of your daily diet but not by totally replacing the proteins and carbohydrates your body needs. A doctor should be consulted before making any drastic changes to your diet or exercise regimens.

Article Source: http://www.articlesbase.com/health-articles/negative-calorie-foods-common-foods-that-actually-help-you-lose-weight-413435.html

About the Author:
Provided by Mason Curry - Natures Bargain Health Products, LLC

WEIGHT-LOSS LIP GLOSS: A second on the lips, a lifetime on the hips? No more! Too Faced Fuze Slenderize lip gloss ($18.50 at www.sephora.com) promises to help shed pounds while plumping your pout. The guilt-free gloss is infused with chromium and L-carnitine, believed to curb cravings and boost energy. "I have absolutely never heard of that," says Betty Kovacs. "Through your lips? No."

AIR MAKES YOU FAT: Stop swallowing air. Yes, you heard that right. A recent In Style story suggests that all those additional air bubbles you consume while chewing gum, taking big bites or sipping carbonated drinks fills your stomach with air. "I assume it means that you're getting bloated," says Hobday, "but you're not going to lose 10 pounds by not swallowing air."

OVERNIGHT SKINNY CREAM: Better yet, lose while you snooze. The potent body balm Fatgirlsleep by Bliss ($38 at www.blissworld.com) promises to fight flab and diminish dimples overnight with red algae extract, moisture binders and their encapsulated "slenderiZZZe" complex. "There's no physical way," says Kovacs of the balm. But don't underestimate true beauty sleep. "Lack of sleep can be associated with obesity," adds Erin Hobday. "Getting a good night's sleep is going to help."

SMELL DIET: Take the bite out of cravings with Bath & Body Works Instant Aromatherapy Crave Relief ($10 at www.bathandbodyworks.com).
Roll on the fragrant grapefruit and sweet fennel essential oils to stave off hunger. "The only time I would use smell is if somebody was walking by a bakery, and they're smelling stuff," says Kovacs. "Put some lotion on your hands to replace the smell, not as a way to curb an appetite."

BODY OIL: Another appetite controller, SLIMShots ($80 at www.slimshots.com) boasts its users eat up to 30% less a day. The single-serving shots of natural oat and palm oil are poured into your coffee, yogurt or cereal to make you feel full. "The problem with these suppressants is they're not tested regularly like medication," says Kovacs, "and not even a lot of suppressants work. Fiber can help fill you up. Why not have an apple with your coffee, instead?"

LOTION POTION: Whip your beauty products into shape. A couple of drops of Clarins Body Shaping Supplement ($74 at www.nordstrom.com) streamlines your lotions and moisturizers with plant extracts and caffeine to add powerful shaping action to your skin-care routine. "It appears to be a quick fix," says Hobday. "I don't think you're going to see a whole lot of difference."

CALORIE-BURNING DRINK: Enviga ($6 for a six-pack at www.gerritysdelivers.com), the sparkling green tea mixed with caffeine and antioxidants, advertises that it's proven to boost metabolism and burn an extra 60 to 100 calories a day. "The one thing that can boost the metabolism is muscle," says Kovacs. "Have you gone on their Web site? Is there a disclaimer?" We did and there is: "Weight loss requires a reduced calorie diet and regular exercise."

EATING IN THE DARK: Eating in a dark room encourages you to eat more, studies show. Distracted diners also tend to eat more, so turn off the TV and the radio, or you won't notice how much food you're shoveling in. This may actually be legit, as "there is research to support it," Kovacs says. "Light, temperature, noise and atmosphere really influence how you eat." Adds Hobday, "Eat slower, notice the flavors, and be more tuned in to when you're full."

For full article see here

From the introduction to Michael Pollan's book:

In Defense of Food: An Eater's Manifesto

Eat food. Not too much. Mostly plants.

That, more or less, is the short answer to the supposedly incredibly complicated and confusing question of what we humans should eat in order to be maximally healthy.

I hate to give the game away right here at the beginning of a whole book devoted to the subject, and I’m tempted to complicate matters in the interest of keeping things going for a couple hundred more pages or so. I’ll try to resist, but will go ahead and add a few more details to flesh out the recommendations. Like, eating a little meat isn’t going to kill you, though it might be better approached as a side dish than as a main. And you’re better off eating whole fresh foods rather than processed food products.

That’s what I mean by the recommendation to “eat food,” which is not quite as simple as it sounds. For while it used to be that food was all you could eat, today there are thousands of other edible foodlike substances in the supermarket. These novel products of food science often come in packages elaborately festooned with health claims,which brings me to another, somewhat counterintuitive, piece of advice: If you’re concerned about your health, you should probably avoid products that make health claims. Why? Because a health claim on a food product is a strong indicationit’s not really food, and food is what you want to eat.You can see how quickly things can get complicated.

I started on this quest to identify a few simple rules abouteating after publishing The Omnivore’s Dilemma in 2006. Questions of personal health did not take center stage in that book, which was more concerned with the ecological and ethical dimensionsof our eating choices. (Though I’ve found that, in most but not all cases, the best ethical and environmental choices also happen to be the best choices for our health—very good news indeed.) But many readers wanted to know, after they’d spent a few hundred pages following me following the food chains that feed us, “Okay, but what should I eat?

And now thatyou’ve been to the feedlots, the food- processing plants, theorganic factory farms, and the local farms and ranches, what do you eat?” Fair questions, though it does seem to me a symptom ofour present confusion about food that people would feel theneed to consult a journalist, or for that matter a nutritionist or doctor or government food pyramid, on so basic a question about the conduct of our everyday lives as humans. I mean,what other animal needs professional help in deciding what it should eat?

True, as omnivores—creatures that can eat just about anything nature has to offer and that in fact need to eat a wide variety of different things in order to be healthy—the “What to eat” question is somewhat more complicated for us than it is for, say, cows. Yet for most of human history, humans have navigated the question without expert advice. To guide us we had, instead, Culture, which, at least when it comes to food,is really just a fancy word for your mother.

What to eat, how much of it to eat, what order in which to eat it, with what and when and with whom have for most of human history been aset of questions long settled and passed down from parents to children without a lot of controversy or fuss. But over the last several decades, mom lost much of her authority over the dinner menu, ceding it to scientists and food marketers (often an unhealthy alliance of the two) and, to a lesser extent, to the government, with its ever- shifting dietary guidelines, food- labeling rules, and perplexing pyramids.

Think about it: Most of us no longer eat what our mothers ate as children or, for that matter, what our mothers fed us as children.This is, historically speaking, an unusual state of affairs. My own mother grew up in the 1930s and 1940s eating a lot of traditional Jewish- American fare, typical of families who recently emigrated from Russia or Eastern Europe: stuffed cabbage, organ meats, cheese blintzes, kreplach, knishes stuffed with potato or chicken liver, and vegetables that often were cooked in rendered chicken or duck fat. I never ate any of that stuff as a kid, except when I visited my grandparents. My mother, an excellent and adventurous cook whose own menus were shaped by the cosmopolitan food trends of New Yorkin the 1960s (her influences would have included the 1964 World’s Fair; Julia Child and Craig Claiborne; Manhattan restaurant menus of the time; and of course the rising drumbeat of food marketing) served us a rotating menu that each week completed a culinary world tour: beouf bourguignon or beef Stroganoff on Monday; coq au vin or oven- fried chicken (in a Kellogg’s Cornflakes crust) on Tuesday; meat loaf or Chinese pepper steak on Wednesday (yes, there was a lot of beef); spaghetti pomodoro with Italian sausages on Thursday; and on her weekend nights off, a Swanson’s TV dinner or Chinese takeout. She cooked with Crisco or Wesson oil rather than chicken or duck fat and used margarine rather than butter because she’d absorbed the nutritional orthodoxy of the time, which held that these more up- to- date fats were better for our health.(Oops.)

Nowadays I don’t eat any of that stuff—and neither does my mother, who has moved on too. Her parents wouldn’t recognize the foods we put on the table, except maybe the butter, which is back. Today in America the culture of food is changing more than once a generation, which is historically unprecedented—and dizzying. What is driving such relentless change in the American diet?

One force is a thirty-two-billion-dollar food-marketing machine that thrives on change for its own sake. Another is the constantly shifting ground of nutrition science that, depending on your point of view, is steadily advancing the frontiers of ourknowledge about diet and health or is just changing its minda lot because it is a flawed science that knows much less thanit cares to admit. Part of what drove my grandparents’ food culture from the American table was official scientific opinion, which,  beginning in the 1960s, decided that animal fat was a deadly substance. And then there were the food manufacturers, which stood to make very little money from my grandmother’s cooking, because she was doing so much of it from scratch—up to and including rendering her own cooking fats. Amplifying the “latest science,” they managed to sell her daughter on the virtues of hydrogenated vegetable oils, the ones that we’re now learning may be, well, deadly substances

Sooner or later, everything solid we’ve been told about the links between our diet and our health seems to get blown away in the gust of the most recent study. Consider the latest findings. In 2006 came news that a low- fat diet, long believed to protect against cancer, may do no such thing—this from the massive, federally funded Women’s Health Initiative, which has also failed to find a link between a low- fat diet and the risk of coronary heart disease. Indeed, the whole nutritional orthodoxy around dietary fat appears to be crumbling, as we will see.

In 2005 we learned that dietary fiber might not, as we’d been confidently told for years, help prevent colorectal cancers and heart disease. And then, in the fall of 2006, two
prestigious studies on omega- 3 fats published at the same time came to strikingly different conclusions. While the Institute of Medicine at the National Academy of Sciences found little conclusive evidence that eating fish would do your heart much good (and might hurt your brain, because so much fish is contaminated with mercury), a Harvard study brought the hopeful piece of news that simply by eating a couple of servings of fish each week (or by downing enough fish oil tablets) you could cut your risk of dying from a heart attack by more than a third. It’s no wonder that omega- 3 fatty acids are poised to become the oat bran of our time as food scientists rush to mi-croencapsulate fish and algae oil and blast it into such formerly all- terrestrial foods as bread and pasta, milk and yogurt and cheese, all of which will soon, you can be sure, spout fishy
new health claims. (I hope you remember the relevant rule.)

By now you’re probably feeling the cognitive dissonance of the supermarket shopper or science- section reader as well as some nostalgia for the simplicity and solidity of the first few words of this book. Words I’m still prepared to defend against the shifting winds of nutritional science and food- industry marketing, and will. But before I do, it’s important to understand how we arrived at our present state of nutritional confusion and anxiety. That is the subject of the first portion of this book, “The Age of Nutritionism.”
The story of how the most basic questions about what to eat ever got so complicated reveals a great deal about the institutional imperatives of the food industry, nutrition science, and—ahem—journalism, three parties that stand to gain much from widespread confusion surrounding the most elemental question an omnivore confronts.

But humans deciding what to eat without professional guidance—something they have been doing with notable success since coming down out of the trees—is seriously unprofitable if you’re a food company, a definite career loser if you’re a nutritionist, and just plain boring if you’re a newspaper editor or reporter. (Or, for that matter,
an eater. Who wants to hear, yet again, that you should “eat more fruits and vegetables”?) And so like a large gray cloud, a great Conspiracy of Scientific Complexity has gathered around the simplest questions of nutrition—much to the advantage of everyone involved. Except perhaps the supposed beneficiary of all this nutritional advice: us, and our health and happiness as eaters.

For the most important thing to know about the campaign to professionalize dietary advice is that it has not made us any healthier. To the contrary: As I argue in part one,
most of the nutritional advice we’ve received over the last half century (and in particular the advice to replace the fats in our diets with carbohydrates) has actually made us less healthy and considerably fatter.

"My daughter, 3, recently said, “Mummy, I am a bit fat” and pointed to her round tummy. I feel upset. Her older brother is naturally skinny, but has been conscious of body shape since he was about 5. My daughter is a gorgeous cherub, but not fat. She eats lots of fruit and vegetables and healthy meals. We have “treats” - ice-cream, chocolate and home-made fairy cakes - because I believe it important to normalise these things, but she doesn't eat a lot of them. I've always been a normal weight and have a healthy attitude to food, although I am dieting to lose the 1st I gained in pregnancy. I explain it as a healthy-eating phase and try to avoid the diet word. “Fatty” is the rude name of choice at her nursery and my son's school, and despite my warnings they do call each other that a bit. How do I help her to develop a robust and healthy attitude to her body? "
Lynette

See here for the full article

It's difficult to know which food to avoid during pregnancy. You baby's health is all important, as is your own. But there are a few that do stand out as unwise to eat when you are carrying a child. here are my top 5 tips for food to avoid during pregnancy to help ensure a bright and healthy baby and mother:

1. Fish constitute a very healthy diet. But certain fish can accumulate mercury in dangerous levels. Mercury, in large quantities, can cause brain damage to unborn babies, which can delay their natural development. It is not necessary to avoid all fish and fish products, just the ones that may contain dangerous levels of mercury. These include, king mackeral, tilefish, swordfish and shark.

2. It may seem obvious that raw meat is not advisable for eating, but many pregnant women still eat things like, sushi, seafood, very rare or barely cooked beef, and poorly cooked poultry. Eating food like this runs the risk of being contaminated with salmonella, coliform bacteria and toxoplasmosis.

3. Soft cheeses are not advisable for eating by women during their pregnancy. These cheeses may contain bacteria that could be harmful. These include, Brie, feta, queso fresco, queso blanco, blue cheese and Camambert.

4. Raw eggs are definitely to be avoided. This of course includes all foods that contain raw eggs. This is because raw eggs may contain salmonella. These producs include, mayonnaise, Hollandaise sauce and Caesar dressing.

5. While liver is good for you, go easy on its intake. Liver from all animals contain high levels of vitamin A. Vitamin A is not a problem in itself, but too much of it can lead to a higher incidence of birth defects. You don't have to cut out liver or vitamin A, just don't consume too much.

Your pregancy is a special time. It's a time when you should be happy and stress-free. Take the time to discover the food to avoid during pregnancy, and the food to safely eat, and you will enjoy your special time. Your baby deserves that at least.

By John Coutts
Article source

by Cindy Papp

About the Author

Cindy Papp is a Certified Nutritional Counselor and Colon Therapists working in the health field for 15 years. Visit springclean-cleanse.com to learn how to strengthen your immune system and how to colon cleanse.

For parents, providing your kids with healthy, nutritional lunches that they find interesting can be quite a challenge. The "if it is good for you then it must be boring" mentality makes this particularly challenging and you have such favorites as lollies, sweets and fizzy drinks to compete with.

Don't despair, it can be done and here are 13 alternatives to get you started. Instead of...

1. High fat savoury biscuits -- why not try

* Plain dry crackers, rice cakes, corn thins or Scottish oatcakes.
* Raw carrots or celery cut into small pieces are also an excellent choice.

2. Pies, pastry or sausage rolls -- why not try

* Meat or cheese sandwiches or pasta with mince beef sauces (you can buy wheat/gluten free bread and pasta if required).
* Tuna and sweetcorn.
* Brown rice (or white) with tuna and roasted vegetables.
* Falafel (Lebanese delicacy made from chick peas).

3. Processed meats such as frankfurters, salami or other -- why not try

* Mince burger (home made), lentil burgers or bean burgers.
* Leftovers from main meals.
* Quality ham (e.g. Virginia) or cooked bacon, which has been grilled, and the fat/rind removed.
* Quality sausages that are mostly meat and not too fatty (gluten free sausages are a great alternative if you can find them).

4. Biscuits (cream filled or chocolate) -- why not try

* Crackers or plain sweet biscuits, oatcakes, rice crackers or rice cakes.

You can make these interesting by having different topics like tuna and sweet corn or avocado (too much avocado may be regarded as fattening).

5. Chocolate / candy bars - why not try

* Cheese cubes or dried fruit or yoghurt with fresh fruit to add to it.
* Dairy products may make you feel bloated, so sheep's or goat's yogurt make a great alternative to cows yoghurt and have a different texture and taste. They are less bulky and easier to digest).

6. Muesli bars and breakfast bars (these are often full of sugar and preservatives) -- why not try

* Fresh fruit such as grapes, melon cubes, oranges or mandarins/satsumas.
* Nut muesli bars (check the ingredients first though).

7. Cordial or fizzy drinks -- why not try

* Water is the best option to add to any lunch box.
* Dairy, soy or rice milk are also good alternatives.

8. Chocolate spreads -- why not try

* Sesame seed spread (tahini).
* Humous.
* Dip such as yoghurt, avocado or one that you make yourself, dipping for example, pitta bread or cut up vegetables.

9. Lollies / sweets -- why not try

* Dried fruit, nuts and raisins.
* Make a nibbles bag with a variety of nuts and dried fruit and add sesame, pumpkin and sunflower seeds.

10. Chips / crisps or hot chips -- why not try

* Hot homemade soups with the addition of sunflower, pumpkin and sesame seeds.
* Pecan nuts, almonds and flax seed are all great snacks as they are high in essential fatty acids and are best eaten raw (cooking them can destroy the essential fatty acid component).

The best way to encourage your children to eat these is to add them to soups as an alternative to croutons and to sprinkle them on yoghurt and cereal/muesli in the morning.

11. Fruit leather straps - why not try

* If you have your own fruit drier, then you can dry the fruit yourself.
* Fresh fruit, plain dried fruit e.g. sultanas, dried apricots, mixed nuts, 100% fruit bars.

12. Donuts -- why not try

* Raisin bread (you can buy wheat free raisin bread if required).
* Muffins.
* Flapjacks.
* Scottish oatcakes with a banana.
* Tuna and sweetcorn.

13. Potato crisps, corn chips, or similar snack food - why not try

Rice crackers, or rice cakes with a homemade dip or spread, or a bought one as long as it has a low fat content.

Helen Thompson is a qualified child care worker (Nursery Nurse) and Brain Gym consultant who has spent many years working with children aged between 0 - 8 years. Helen aims to provide busy parents, carers and teachers with fun and educational activities for children to develop their creativity.

Her website at http://www.ChildLearningSupport.com includes recipes, craft activities and more. To be kept informed of new additions to the site, please subscribe to her newsletter.

Author: Cindy Heller

Approximately 8% of children and 2% of adults suffer from true food allergies. When the culprit food is eaten, most allergic reactions will occur within minutes. Skin symptoms (itching, urticaria, angioedema) are the most common, and occur during most food reactions. Other symptoms can include nasal (sneezing, runny nose, itchy nose and eyes), gastrointestinal (nausea, vomiting, cramping, diarrhea), lung (shortness of breath, wheezing, coughing, chest tightness), and vascular (low blood pressure, light-headedness, rapid heart beat) symptoms. When severe, this reaction is called anaphylaxis, and can be life threatening.
 
Allergy or Intolerance?
 
Most reactions to food are probably not allergic in nature, but rather intolerance.
 
This means that there is no allergic antibody present against the food in the person. Intolerance can be classified as toxic and non-toxic. Toxic reactions would be expected to occur in most people if enough of the food was eaten, examples include alcohol, caffeine or in cases of food-poisoning. Non-toxic food intolerance occurs only in certain people, such as lactose intolerance, which is due to the deficiency of lactase, the enzyme which breaks down the sugar in milk and dairy foods. Patients with lactose intolerance experience bloating, cramping and diarrhea within minutes to hours after eating lactose-containing foods, but do not experience other symptoms of food allergies. 
 
Non-allergic Immunologic Reactions
 
A less common form of non-allergic reactions to food involves the immune system, but there are no allergic antibodies present. This group includes celiac sprue and FPIES (food protein induced enteropathy syndromes). FPIES typically occurs in infants and young children, with gastrointestinal symptoms (vomiting, diarrhea, bloody stools, and weight loss) as the presenting signs. Milk, soy and cereal grains are the most common triggers in FPIES. Children typically outgrow FPIES by 2 to 3 years of age. 
 
Common Childhood Food Allergies 
 
Milk, soy, wheat, egg, peanut, tree nuts, fish and shellfish compromise more than 90 percent of food allergies in children. Allergy to milk and egg are by far the most common, and are usually outgrown by age 5 years. Peanut, tree nut, fish and shellfish allergies are typically the more severe and potentially life-threatening, and frequently persist into adulthood. 
 
Cross-Reactivity and Cross-Contamination
 
Cross-reactivity refers to a person having allergies to similar foods within a food group. For example, all shellfish are closely related; if a person is allergic to one shellfish, there is a strong chance that person is allergic to other shellfish. The same holds true for tree-nuts, such as almonds, cashews and walnuts. 
 
Cross-contamination refers to a food contaminating another, unrelated food leading to a "hidden allergy". For example, peanuts and tree nuts are not related foods. Peanuts are legumes, and related to the bean family, while tree nuts are true nuts. There is no cross-reactivity between the two, but both can be found in candy shops and in a can of mixed nuts, for instance. 
 
Diagnosing Food Allergies
 
The diagnosis is made with an appropriate history of a reaction to a specific food, along with a positive test for the allergic antibody against that food. Testing for the allergic antibody is typically accomplished with skin testing, although can be done with a blood test as well. 
 
The blood test, called a RAST test, is not quite as good of a test as skin testing, but can be helpful in predicting if a person has outgrown a food allergy. This is especially true since in many cases the skin test can still be positive in children who have actually outgrown the food allergy. 
 
If the diagnosis of food allergy is in question despite testing, an allergist may decide to perform an oral food challenge for the patient. This involves having the person eat increasing amounts of food over many hours under medical supervision. Since the potential for life-threatening anaphylaxis exists, this procedure should only be performed by a physician experienced in the diagnosis and treatment of allergic diseases. An oral food challenge is the only way to truly remove a diagnosis of food allergy in a patient.
 
Managing Food Allergies
 
Treat the reaction: If a reaction to the food is present, the person should seek immediate emergency medical care. Most patients with food allergies should carry a self-injectable form of epinephrine, or adrenaline (such as an Epi-pen, with them at all times. These medications can be prescribed by a physician and the patient should know how to use this device before an allergic reaction occurs. 
 
Avoid the food: This is the main way to prevent future reactions to the culprit foods, although can be difficult in cases of common foods such as milk, egg, soy, wheat and peanut. Organizations such as the Food Allergy and Anaphylaxis Network offer help and support to patients and parents of children with food allergies.
 
Allergy physicians can also offer additional information and advice on avoidance.
 
Read food labels: Since accidental exposure to the allergic food is common, reading labels on foods and asking questions about ingredients at restaurants is important and recommended. 
 
Be prepared: Patients with food allergies should always be prepared to recognize and treat their reaction, should one occur. Remember, since exposures to the allergic foods are frequently accidental, being prepared to treat the reaction with epinephrine is paramount. Emergency medical care should always be sought if an allergic reaction to food occurs, whether or not epinephrine is used. 
 
Communicate with others:Communication with family members, friends, and school staff about the patient's medical condition and knowledge of how to administer epinephrine is also important. It is also recommended that the patient wear a medical alert bracelet (such as a Medic-Alert bracelet) detailing their food allergies and use of injectable epinephrine, in the case the patient is unable to communicate during a reaction.

Article Source: http://www.articlesbase.com/health-articles/the-abcs-of-food-allergies-411004.html

About the Author:
Cindy Heller is a professional writer. Visit  allergy relief guide  to learn more about  food allergy symptoms  other  food allergy network .

Funny lot us humans: we're quite happy to tuck into a plate of prawns, but when it comes to land based arthropods, it's almost taboo.

A group of experts endorse insects as a nutritious and sustainable food source.

David Gracer lifts a giant water bug, places his thumbs in a pre-sliced slit in its underside, and flips off its head. “Smell the meat,” he says, sniffing the decapitated creature, and the people gathered around the table willingly oblige. Members of the New York Gastronauts, a club for adventurous eaters, they murmur appreciatively as they scoop out and swallow the grayish, slightly greasy insect flesh.

“Perfumey, tastes like salty apples,” one says. “Like a scented candle blended with an artichoke,” another adds.

Gracer wants people to move away from getting their protein from traditional livestock such as cows, pigs, and chickens because raising livestock has a huge negative impact on the environment, regardless of whether the animals belong to subsistence farmers in developing countries or a Western industrial conglomerate (see “Warning: Contains Pork By-Products,” page 40). A United Nations report released in 2006 calls the livestock sector “one of the top two or three most significant contributors to the most serious environmental problems, at every scale from local to global.” The report notes that, among other adverse impacts, livestock production is responsible for 18 percent of global greenhouse-gas emissions. (That’s more than what is produced by transportation worldwide.) And the problem is only going to grow, with global production of meat reaching 465 million tons by 2050, double the amount produced in 2000.

“Americans have no idea how wasteful these large mammals are,” Gracer says. “If you want to feed a lot of people, insects are the best choice in terms of getting the biggest bang for your buck.” Insects, he claims, are nutritious. Although they typically contain less protein by weight than beef or chicken—100 grams of giant water bugs or small grasshoppers, for example, have about 20 grams of protein, compared with 27 grams in the same amount of lean ground beef—they do have other benefits. For instance, grasshoppers contain just one-third of the fat found in beef, and water bugs offer almost four times as much iron. A 100-gram portion of the cooked caterpillar Usata terpsichore has about 28 grams of protein. In their dried form, as they are commonly sold in Africa, insects such as grasshoppers may contain up to 60 percent protein.

Article continues coutesy of discover magazine

Author: Alisha Dhamani

A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it. Many people go on various different diets, and aim to reduce their calories. Well this article is for those who want to know how much calories are in different foods, which you may eat day to day.
 
Furthermore, this article is also for those who may be working towards increasing their fiber intake. Here we will tell you how many grams of fiber are in various foods that we listed below.
 
Additionally this article wills how you not only the amount of calories in these foods, but also what you would have to do to burn those calories. So lets get started. 
 
Combination Foods
Macaroni and cheese (250 ml/1 cup): 
Calories-406
Fiber g-2
Walking (min)-81
Swimming or jumping ropes (min)-45
Cycling (min)-58
 
Pizza with pepperoni (1-1/8 of medium pizza)
Calories-181
Fiber g-1
Walking (min)-36
Swimming or jumping ropes (min)-20
Cycling (min)-26
 
Submarine Sandwich (with cold cuts, 1 sandwich)
Calories-456
Fiber g-N/A
Walking (min)-91
Swimming or jumping ropes (min)-51
Cycling (min)-65
 
Chicken pot pie (commercial, 1 small)
Calories-498
Fiber g-2
Walking (min)-100
Swimming or jumping ropes (min)-55
Cycling (min)-71
 
Soup, Chicken Noodle (chunky, ready to serve, 284mL/9.5 oz)
Calories-210
Fiber g-N/A
Walking (min)-42
Swimming or jumping ropes (min)-23
Cycling (min)-30
 
Grain Products
 
Bran Cereal (100 percent, 125 mL / 1/2 cup)
Calories-87
Fiber g-12
Walking (min)-17
Swimming or jumping ropes (min)-10
Cycling (min)-12
 
Corn flakes (250 mL/1 cup)
Calories-101
Fiber g-.7
Walking (min)-20
Swimming or jumping ropes (min)-11
Cycling (min)-14
 
Bran Flakes (with raisins, 175 mL /  1 cup)
Calories-127
Fiber g-5
Walking (min)-25
Swimming or jumping ropes (min)-14
Cycling (min)-18
 
Wheat (puffed, 250 mL / 1 cup)
Calories-49
Fiber g-.5
Walking (min)-10
Swimming or jumping ropes (min)-5
Cycling (min)-7
 
Oatmeal (quick, cooked, 175 mL / 1 cup)
Calories-99
Fiber g-3
Walking (min)-20
Swimming or jumping ropes (min)-11
Cycling (min)-14
Granola (with raisins 125 mL / 1 cup)
Calories-245
Fiber g-5.3
Walking (min)-49
Swimming or jumping ropes (min)-27
Cycling (min)-35
 
Frosted Flakes (250 mL / 1 cup)
Calories-140
Fiber g-.6
Walking (min)-28
Swimming or jumping ropes (min)-16
Cycling (min)-20
 
Bagel (plain, 1-10 cm, diameter)
Calories-245
Fiber g-1.9
Walking (min)-49
Swimming or jumping ropes (min)-27
Cycling (min)-35
 
Bread, (white 1 slice)
Calories-67
Fiber g-.6
Walking (min)-13
Swimming or jumping ropes (min)-7
Cycling (min)-10
 
Bread (whole-wheat 1 slice)
Calories-70
Fiber g-2
Walking (min)-14
Swimming or jumping ropes (min)-8
Cycling (min)-10
 
Bread (pita, white, 1-16.5 cm, diameter)
Calories-165
Fiber g-1
Walking (min)-33
Swimming or jumping ropes (min)-18
Cycling (min)-24
 
Pancake (plain (from mix) 1 pancake- 10 cm, diameter)
Calories-83
Fiber g-N/A
Walking (min)-17
Swimming or jumping ropes (min)-9
Cycling (min)-12
 
Waffle (plain, frozen 1 waffle-10cm, diameter)
Calories-98
Fiber g-.9
Walking (min)-20
Swimming or jumping ropes (min)-11
Cycling (min)-14
 
Muffin (bran, from mix, 1 muffin)
Calories-138
Fiber g-N/A
Walking (min)-28
Swimming or jumping ropes (min)-15
Cycling (min)-20
 
Cracker, (soda 4 crackers)
Calories-52
Fiber g-.3
Walking (min)-10
Swimming or jumping ropes (min)-6
Cycling (min)-7
 
Rice (white, cooked, 250 mL / 1 cup)
Calories-282
Fiber g-.9
Walking (min)-56
Swimming or jumping ropes (min)-31
Cycling (min)-40
 
Rice, brown, cooked, 250 mL / 1 cup)
Calories-232
Fiber g-3
Walking (min)-46
Swimming or jumping ropes (min)-26
Cycling (min)-33
 
Macaroni (cooked, enriched, 250 mL / 1 cup)
Calories-209
Fiber g-2
Walking (min)-42
Swimming or jumping ropes (min)-23
Cycling (min)-30
 
Cookie (chocolate chip 1)
Calories-48
Fiber g-.2
Walking (min)-10
Swimming or jumping ropes (min)-5
Cycling (min)-7
 
Vegetables and Fruits
 
Apple (1 medium)
Calories-82
Fiber g-3
Walking (min)-16
Swimming or jumping ropes (min)-9
Cycling (min)-12
 
Avocado (1/2)
Calories-153
Fiber g-N/A
Walking (min)-30
Swimming or jumping ropes (min)-17
Cycling (min)-22
 
Banana (1 medium)
Calories-105
Fiber g-2
Walking (min)-21
Swimming or jumping ropes (min)-12
Cycling (min)-15
 
Cantaloupe (1/2 cantaloupe-13 cm, diameter)
Calories-93
Fiber g-2
Walking (min)-19
Swimming or jumping ropes (min)-10
Cycling (min)-13
 
Kiwifruit (1 medium)
Calories-46
Fiber g-3
Walking (min)-9
Swimming or jumping ropes (min)-5
Cycling (min)-7
 
Orange (1)
Calories-62
Fiber g-2
Walking (min)-12
Swimming or jumping ropes (min)-7
Cycling (min)-9
 
Grapes (10 grapes)
Calories-36
Fiber g-.6
Walking (min)-7
Swimming or jumping ropes (min)-4
Cycling (min)-5
 
Grapefruit (white, 1-9.5cm, diameter)
Calories-39
Fiber g-2
Walking (min)-8
Swimming or jumping ropes (min)-4
Cycling (min)-6
 
Pear
Calories-100
Fiber g-5
Walking (min)-20
Swimming or jumping ropes (min)-11
Cycling (min)-14
 
Strawberries (5 medium)
Calories-18
Fiber g-1
Walking (min)-4
Swimming or jumping ropes (min)-2
Cycling (min)-3
 
Watermelon
Calories-74
Fiber g-.9
Walking (min)-15
Swimming or jumping ropes (min)-8
Cycling (min)-11
 
Broccoli (spears, boiled, drained 3 spears)
Calories-31
Fiber g-3
Walking (min)-6
Swimming or jumping ropes (min)-3
Cycling (min)-4
 
Carrots (raw, 1 medium)
Calories-35
Fiber g-2
Walking (min)-7
Swimming or jumping ropes (min)-4
Cycling (min)-5
 
Corn (canned, 125 mL / 1 cup)
Calories-88
Fiber g-2
Walking (min)-18
Swimming or jumping ropes (min)-10
Cycling (min)-13
 
Peas (green, canned, drained 125 mL / 1.2 cup)
Calories-62
Fiber g-4
Walking (min)-12
Swimming or jumping ropes (min)-7
Cycling (min)-9
 
Potatoes (frozen French fried, baked 10 strips) 
Calories-100
Fiber g-2
Walking (min)-20
Swimming or jumping ropes (min)-11
Cycling (min)-14
 
Tomato (raw 1 medium)
Calories-26
Fiber g-2
Walking (min)-5
Swimming or jumping ropes (min)-3
Cycling (min)-4
 
Vegetables (mixed, frozen, boiled 125 mL/1/2 cup)
Calories-57
Fiber g-3
Walking (min)-11
Swimming or jumping ropes (min)-6
Cycling (min)-8

Article Source: http://www.articlesbase.com/health-articles/how-many-calories-and-fiber-does-this-food-have-411047.html