Nutrition

Author: Brenda Williams

As we age our eyes are vulnerable to three different medical problems. The most serious is age related macular degeneration or AMD. This disease is due to cell degeneration in the macula, that part of the eye which controls central vision. Another problem that accompanies aging is the development of cataracts. A cataract is due to free radical damage, which causes a cloud over the lens.

Older people are also prone to dry eye syndrome since, in the aging process, our eyes become less efficient in producing tears.

Dry eye syndrome does not interfere with vision but it is painful. Cataracts can be successfully removed in outpatient surgery and vision is restored. However, macular degeneration cannot be reversed; it is a chronic problem.

So as we age, it is important to make nutritional choices which will ward off these diseases and protect our vision. It is just as important that we avoid the foods, which may help impair our vision.

Two carotenoids, lutein and zeaxanthin are present in large quantities in the retina and lens of the eye. Here, they act as antioxidants to shield our eyes from damaging free radicals. There has been several research studies performed on the value of these carotenoids in eye health.

On April 7, 2004, the North Chicago VA Medical Center stated in a press release that lutein had been proven to help prevent and even reverse the symptoms of AMD.

Both lutein and zeaxanthin are found in dark green leafy vegetables such as kale, spinach, collard green and other leafy greens. However, doctors are also advising that people increase their intake of these substances through supplementation some research studies demonstrated that to be effective in reversing symptoms of macular degeneration, the doses had to be higher than one can obtain from food consumption alone.

Eggs are also good sources of these antioxidants. A study was reported in the Journal of Nutrition which stated that thirty-three adults who ate one egg every day for five weeks had an increase of the carotenoids without any adverse effect on blood fats or cholesterol.

Beta-carotene, found in yellow and orange vegetables such as carrots, cantaloupes, pumpkin and squash is also important for normal vision and retinal health.

A mineral, which you need in your diet for optimal eye health, is zinc. This is readily available in fortified cereals, whole grains, legumes and nuts.

It is also important to eat fish, which contains the omega-3 fatty acid DHA. Fish has been found to be helpful for people with dry eye syndrome. Omega-3 is found in cold water fish such as salmon and black cod. People who are concerned about the mercury levels in fish should consider a fish oil supplement.

Finally, the antioxidant glutathione is necessary for lens health. However, this can't be obtained from food. Your body manufactures this in your liver but first you must eat sulfur-containing foods such as onions, garlic, shallots and capers. However, some doctors recommend acquiring this as a supplement (250 mg. twice daily of alpha-lipoic acid).

What you don't eat can be as important as what you do eat. It is recommended that you avoid trans fats, saturated fats, and foods made with sugar and flour. These foods can stress your liver and that will negatively impact your eye function. In other words, try to stay away from processed and fast foods.

While some of these recommendations have been beneficial for those having symptoms of various eye problems, you will realize greater benefits if you start while your eyes are still young and healthy.

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Author: Chris McCombs

The sweet dish at the receptionist desk, your co-worker's birthday cake in the lunch room, the vending machine in the hall, the chocolates your colleague is selling for their child's school fundraiser...your office is filled with opportunities to snack on unhealthy treats all day. But, you can make the right decisions to make snack time a healthy time for yourself.

Treat your tastebuds. Its fine to indulge every once in a while, but try and substitute lighter alternatives. For instance if you are a salty snacker, microwave some fat free popcorn and top it with some garlic salt. Or if chocolate is your poison, have a small chunk of dark chocolate, not the whole bar.

Portion Control. Purchase pre-packaged snacks, sold everywhere, and have them on hand at your desk. Or, take the time one evening to bag up small servings of your favorite snacks out of your big, family-size bags at home.

Out of sight, out of mind. Stash your sweets and snacks in an out of the way drawer, or somewhere not at your desk. Store them in unseen spots, like the back of your drawer, or in a solid colored plastic container, instead of in a see-through one. The less they are staring you in the face, the less likely you will be tempted to open them up.

Add protein to your snacks. Instead of carbohydrate filled crackers and sugary snacks, opt for low fat string cheese, hummus, whole wheat crackers with a little peanut butter or almond butter. You can pack up a baggie with low-fat turkey pepperoni and a few slices of reduced fat cheese with a handful of grapes, or a Tupperware container of salsa and bite size pieces of chicken to munch on with celery sticks, or a few slices of turkey lunch meat rolled up with a slice of reduced fat swiss cheese and a little mustard.

Check in with your stomach. Are you really hungry, or just bored? Sitting at your desk weeding through memos, faxes, upset customers, voicemails, your co-workers complaints, and your boss' expectations can be emotionally taxing, and the urge to take a break and have a few snacks can be overwhelming. If you are not truly hungry, take a break by walking around the office, pouring yourself an iced tea or water, and then see how you really feel.

Learn to be in control of your cravings, don't let a craving control you and through you off the healthy track. A craving is very different from actual hunger. Often, cravings are related to habit. For example, you may habitually have a snack while watching a favorite show or before going to bed. When you recognize that you are just craving make a conscious effort to take you mind off the desire. Try taking a break in a quiet area. Close your eyes, breath deeply and think about your health and fitness goals, plan a fantsy vacation or just day dream. Of try doing something like balancing your checkbook. The important thing is to not give in and eat when you don't need to do so.

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Author: Paul Hata

There is a lot of debate as to what the greatest vitamin actually is. Each vitamin has its own essential functions that contribute to a person's general health and well-being. It is impossible to actually state that one of these is the greatest vitamin. However there are a number of foods that provide the greatest vitamin quantities.

Lack of this vitamin causes rickets in children and in adults. Extra doses of this cause toxicity. It also causes nausea, vomiting, muscle pain and other problems. Deficiencies may also cause if one does not get enough sunlight.

To avoid the entire deficiencies one must keep a check on all the food intakes. One must be able to keep tact of all the wonderful foods that contain vitamin D. It is very important to know that which food contains how much of each vitamin so that they can choose accordingly.

The greatest vitamin sources vary for each vitamin. It is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained. However, it may be useful to list the greatest vitamin sources for each vitamin to be used as a guide.

- Greatest vitamin A sources are milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables, liver

- Greatest vitamin B1 sources are brewer's yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

- Greatest vitamin B2 sources are brewer's yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

- Greatest vitamin B3 sources are lean meats, poultry & fish, brewer's yeast, peanuts, milk, rice bran, potatoes

- Greatest vitamin B4 sources are egg yolks, organ meats, brewer's yeast, wheat germ, soybeans, fish, legumes

- Greatest vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer's yeast

- Greatest vitamin B6 sources are meats, whole grains, organ meats brewer's yeast, blackstrap molasses, wheat germ

- Greatest vitamin B7 sources are egg yolks, liver, unpolished rice, brewer's yeast, sardines, legumes, whole grains

- Greatest vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer's yeast

- Greatest vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

- Greatest vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

- Greatest vitamin B13 sources are root vegetables, liquid whey

- Greatest vitamin B15 sources are brewer's yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

- Greatest vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

- Greatest vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips

- Greatest vitamin D sources are salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds

- Greatest vitamin E sources are cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes, nuts

- Greatest vitamin F sources are vegetable oils, butter, sunflower seeds

- Greatest vitamin K sources are green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower

- Greatest vitamin Q sources are pinto beans, legumes, soybeans

- Greatest vitamin T sources are sesame seeds, raw seeds, butter, egg yolk

- Greatest vitamin V sources are raw cabbage, sauerkraut, leafy vegetables

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By Nicholas Matthews

There are many different types of headaches, from those that are caused by sinus problems or sickness to chronic migraines that come in clusters. Almost everyone suffers from headaches from time to time, and for most people those headaches can be treated easily enough using over the counter pain killers. But for others that suffer from things such as migraines there seems to be no real relief from the suffering, and if you are suffering from migraine headaches, no matter how infrequent, it is just not an acceptable way to live. For most people, however, there are some things that act as triggers to the migraine headaches. Those triggers could be things such as the environment that they are around, allergens, or even migraine food.

Here is a short list of migraine food. These are things that tend to cause migraines in some people.

* Peanuts

* Caffeine (both in food and in drinks)

* Yeast and yeasty products

* Chocolate

* MSG (Monosodium Glutamate)

* Red Wine

* Beer

* Cheese

There are some others that you will have to avoid according to your own personal triggers and keeping a diary of the foods that you are eating, along with recording your health and how you are feeling will help you to identify these triggers.

There are also some foods that are considered beneficial migraine food by many people, although there isn’t any medical proof to back it up, of course. For many, a raw food diet that consists of uncooked fruits and vegetables has helped, while others drink herbal teas, such as peppermint. Just make sure that you keep track of what you do so you can identify the foods to avoid.

Don't let headaches ruin your life. Make simple small changes at home and be headache free for a lifetime.

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Author: Glenn Antoine

While for a long time I did not understand the scientific foundation for why my sweet-tooth seemed to always win out I knew very well that was a battle that I would eventually always loose. Maybe not today or tomorrow, but my willpower could only hold out so long and then I would succumb to the temptations of sweets. In order to fully understand this we need to take a little trip through history.

Now the history I am talking about is more like ancient history, more specifically pre-historic history, because that is were this whole problem started. In all fairness for millions of years it wasn't a problem because much like any animal in the wild we never knew when our next meal would be. If you have any doubt about that statement, just take an hour or so and watch one of those animal shows on your television. Often they talk about the fact that a pride of lions for example may not make a kill for a couple of weeks. The problem here is, if they don't kill something many times they don't eat. Imagine going for a week or two weeks before you had a chance to sit down for a good size meal.

What do you think you would do once you were able to sit down to that meal? More than likely it would be a long while before you would get up from the table. That is the way you are wired at the genetic level. Deep down in your DNA you are wired to eat as much as you can, when you can, simply because for millions of years you had no way of knowing for sure when you were going to get your next meal. That same genetic code is what drives you today, because your DNA does not know that you have a surplus of food waiting at every corner today.

Worse than that, our genetic wiring has us programmed to eat foods that are sweet and/or high in fat. Why - you ask? When you don't know where your next meal is coming from it is very important that you take in the maximum amount of calories possible to sustain your bodily functions until such time that you get another meal. Not only are the calories important, but the type of calories. While the news media and all the hype about foods high in fat give fatty foods a bad name, the truth of the matter is that your body needs fats to function. These essential fats are very important for your brain functions, your nerves, and the list goes on. Again if you are going between long periods of time between meals, you are programmed to desire the tastes of foods high in fat. If you are starting to feel like the odds are stacked against you, you are correct, but the good news is that as you understand more about what is going on in your body you can eat foods that are good for you, but will turn off the alarms that drive you to eat the foods that are not so good for you.

I am sure that you all know that there are parts of the brain that process feelings of pleasure and thus when something triggers that portion of the brain we tend to remember that and what to repeat that feeling of pleasure. Most notably, sexual experiences set off these triggers in the brain and as such there is no problem with keeping the human species alive and well. Needless to say, food also plays an integral part in the pleasure centers of our brain, in conjunction with the parts of the brain that tells us when we are full. Without getting in to all of the details of the biochemical signals that play a role in that series of communications that tell us we are full, that brownie was really good, or hey you really want more of that ice cream, I will tell you that there are a series of chemicals (Ghrelin, Leptin, Cholecystokinin, PYY) that control all of these essential communications. While I've covered this in-depth in another article I will mention that it is well documented that some of these chemicals measure lower than they should in over weight people leading researchers to believe that this flaw in their chemical makeup is leading to their weight problems.

By now you are starting to understand why your willpower to stay away from that second helping, to avoid the fatty foods or to simply pass on dessert is under constant attack. Would you be surprised to know that the fast food industry, the manufactures of processed foods, and the food industry as a whole have known this information for a long time? As a matter of fact that understand everything that I have just mentioned and exactly how all these chemicals interact to bring the most pleasure to that all important section of our brain. As a matter of fact the food industry and those responsible for marketing these products study this at length, many times in the form of study groups or taste tests. Armed with this information they make sure that they can maximize the response all the way from your taste buds in your mouth right to the point of when you body is going to tell you that you have had enough and worse yet, all the way to the point when your body is going to start a craving for more of what you just finished.

With what seems to be all of the odds stacked against us there are still many things under our control. Additionally, you can take heart in the fact that you are not in this battle along. By many estimates close to 70% of the US population is overweight to some degree and yet with all of the information that is known about appetite, diet and our biological make-up we seem to have no solution to the problem. You may or may not be aware of the fact that when it comes to track records the group of drugs with the worse record of all are weight-loss drugs. The reason being is that people will loose weight for a given period of time and then our genetic programming kicks in and we are right back to where we started before. Unfortunately, we have become a society of instant gratification which is not a good way to approach any kind of weight-loss program. In short we don't gain weight over night and as such we should not expect to be able to get the weight off over night. Combine all of the weight-loss drugs on the market and the 50 million or so diets programs that are available to you on the market today and in short you have a fantastic recipe for total confusion.

While there is nothing sexy or mysterious about the real answer there is one available to all of us. That answer is to eat a highly varied natural foods diet. That means eating lots of unprocessed foods like whole grains, vegetables, fruits, fish and when possible eating fruits and vegetables in their raw uncooked state. Additionally, eating much smaller more frequent meals is one of the best things that I have ever done. If you think about it that makes a lot more sense in that you body has to deal with smaller quantities of food and as such you body is much better equipped to take full advantage of the calories and nutrients that you have taken in. Not to mention as a bonus you just feel like you get to eat more, but in reality you will have eaten less total calories. For me personally the best way of eating is more of a Mediterranean type of diet. When traveling through the Mediterranean regions all of the meals typically focused on lots of fresh fruits, vegetables, whole grains/whole grain breads, lots of seafood combined with some red meats and for the most part most of the foods that I ate where all organic foods. As you now know we are preprogrammed genetically to really like the fatty and sweet foods, but by sticking with a highly varied natural foods diet our genetics will not rule our waistlines.


References:

1) Wikipedia: Appetite

2) Time Magazine: Science of Appetite -

3) FAQs.org (Appetite)

4) Stephen Cherniske, M.S., The Metabolic Plan, The Random House Publishing Company, 2003, ISBN: 0-345-44102-8

5) Wikipedia: Blood Sugar

6) Wikipedia: Glucose

7) Paul Zane Pilzer, The New Wellness Revolution, pg 62 - 76, John Wiley & Sons, 2007 ISBN: 9780470106181

8) Wikipedia: Cholecystokinin (CCK)

9) Wikipedia: Ghrelin

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By Dr. Rubina Lone

"Let food be thy medicine and medicine be thy food," the age-old adage by Hippocrates, is certainly not an obscure and loose dogma of early antiquity but the tenet of today. The new generation's relationship with food is a mess, with many youngsters accustomed to a processed, unbalanced diet. We have become reliant on ready-to-cook meals, takeaways and off-the-shelf snacks. With poor nutrition comes poor health, often debilitating at a personal level and the cause of enormous social and economic expense.

Although we know benefits of eating good food, many of us just don't do enough to make fundamental changes to our diet. Rather than eat more fruit and vegetables and a good balance of complex carbohydrate and protein-foods, we are increasingly turning to foods and drinks fortified with specific nutrients or 'good' bacteria -as a 'magic fix' for our unbalanced lives.

The healthy, human gut contains millions of beneficial bacteria. It's a symbiotic relationship: Our intestines make a good habitat for the bacteria, and in return they help us digest our food, crowd out harmful bacteria (such as food-borne pathogens), strengthen the gut's immune response, and even manufacture certain nutrients, such as vitamins B12 and K. Antibiotics, chronic illness, or a diet high in sugar or processed foods can disrupt the natural flora of the intestinal tract and create health problems such as indigestion, constipation, yeast overgrowth, and lowered immune function. With the growing interest in self-care and integrative medicine, recognition of the link between diet and health has never been stronger.

As a result, the market for functional foods, or foods that promote health beyond providing basic nutrition, is flourishing. Within the functional foods movement is the small but rapidly expanding arena of probiotics - live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host. Probiotics beneficially affect an individual by improving intestinal microbial balance. Use of probiotic has been since time immemorial: from sauerkraut in Russia to cheese in Baghdad and vegetables buried in earthen pots by Native Americans, these foods have been prized since ancient times. However, we've lost our connection with these foods in modern days, so they often seem so foreign. After growing up with refrigeration and the fear of "germs", it seems "wrong" to leave things on the counter to sour. The smell and taste is different from what we're used to having.

The traditional sources for beneficial bacteria are fermented foods, which are made by culturing fresh foods like milk or vegetables with live bacteria (usually a lactobacillus). Almost every food culture features some sort of fermented food, such as miso, yogurt, kefir, fresh cheese, sauerkraut, etc. Traditionally, these foods would be eaten daily, in part, to keep the gut well-stocked with beneficial bacteria. In these foods and in probiotics supplements, the bacteria may have been present originally or added during preparation. Most often, they come from two groups of bacteria, Lactobacillus or Bifidobacterium. Within each group, there are different species (for example, Lactobacillus acidophilus and Bifidobacterium bifidus), and within each species, different strains.

Probiotics help maintain and restore the delicate balance of both "good" and "bad" bacteria necessary for a healthy digestive system. Without that balance, harmful bacteria can multiply and take over, causing gastrointestinal problems such as diarrhoea or abdominal pain. Most of us have taken antibiotics and suffered side effects of diarrhea or intestinal pain and distress. This is because some antibiotics destroy both good and bad bacteria in the digestive tract, thereby upsetting the balance. Stress can affect some people in this same way, by reducing good bacteria, thereby allowing harmful bacteria to multiply and take over.

Probiotics bacteria can help relieve the symptoms of inflammatory bowel diseases, irritable bowel syndrome, colitis and alcoholic liver disease. The probiotics bacteria may help relieve constipation by improving intestinal mobility. Various forms of lactic acid bacteria added when manufacturing yogurt, acidophilus milk and fermented milk products such as kefir can help lessen the effects of lactose intolerance. This inability to digest the sugars that occur naturally in milk affects nearly 70 percent of the world's population.

There is also evidence that probiotics may help to prevent certain kinds of allergies because they have a beneficial effect on mucous membranes.

Although testing on humans is limited, preliminary evidence shows that probiotics can help boost the immune system. Studies of the effect of probiotics consumption on cancer appear promising. Animal and in vitro studies indicate that probiotics bacteria may reduce colon cancer risk by reducing the incidence and number of tumors.. Scientists have identified good bacteria already living in some humans that target and trap HIV and may protect against infection. "I believe every life form has its natural enemy, and HIV should not be the exception," says Dr. Lin Tao, Associate Professor of the Department of Oral Biology, College of Dentistry, and University of Illinois at Chicago. "If we can find its natural enemy, we can control the spread of HIV naturally and cost-effectively, just as we use cats to control mice."

What we need to know about probiotics:

Q:Is it better to get probiotics from foods or from supplement sources?

Foods are a better choice due to the synergistic effect between components of foods and probiotics cultures. The natural buffering of stomach acid by food also enhances the stability of consumed probiotics. Dairy products containing probiotics provide a number of high quality nutrients including calcium, protein, bioactive peptides, sphingolipids, and conjugated linoleic acids. Taking supplements, although convenient, has always posed the problem of long-term compliance, whereas incorporating foods containing probiotics into daily food choices can become a lifestyle habit.

Q: What level of probiotics consumption is needed to realize the desired benefits?

Many studies of probiotics bacteria on physiological effects such as diarrhea, lactose intolerance, and colon cancer biomarkers show an effect using a daily dose of 109 - 1010 organisms per day. This corresponds to an intake of about 3-1/2 cups of acidophilus milk or yogurt per day, formulated at the typical level of 2 x 106 cfu/ml. Effects of consuming lower levels have not been documented in research studies but may also be beneficial.

Q: How long does one need to take probiotics for the effects to last?

It is believed that most probiotics do not permanently adhere in the intestine, but exert their effects as they metabolize and grow during their passage through the intestine (colonization). Thus, daily consumption of these bacteria is probably the best way to maintain their effectiveness.

Q: What are some good food sources of probiotics?

Yogurt and milk to which probiotic bacteria have been added, such as acidophilus milk, and fermented milk products, such as kefirs, are the primary food sources of probiotics. Some researchers believe that a synergistic effect exists between components in dairy foods and probiotic cultures, and that there are components in milk that "turn on" the beneficial genes in probiotic bacteria, making dairy foods an excellent vehicle for introducing these bacteria into the gut. Europe and Asia lead the rest of the world in offering a variety of other food products containing probiotics. We will probably see products such as probiotic-fortified energy bars, juices, cereals, and cheeses over the next few years as well.

Q: I need to eat them every day?

Probiotics stay alive as they travel through the digestive tract and attach themselves to the large bowel (gut). After four days of regular daily intake there are enough probiotics in your gut to start producing health benefits. However, you must continue to eat probiotics on a daily basis as they will disappear within three to five days once you stop eating them.Probiotics should be consumed as part of an overall healthy eating plan. Probiotics are an aid to health but are not a substitute for good nutrition. They will not compensate for rushed or skipped meals. A wide variety of food in appropriate amounts is still the basic tenet of good nutrition.

Q: Do probiotics have side effects?

Generally speaking, no side effects to probiotics have been documented. And anecdotal evidence suggests that it's impossible to take too many probiotics. But remember the unspoken rule: all probiotics in moderation.

In conclusion it can be emphasised, there's nothing flashy or exciting about probiotics. Having good bacteria in your digestive system won't make you look younger or thinner. But quite often its the little things like better digestion and regularity that can make a big difference in your day-to-day life.Too many bad bacteria in your digestive system often caused by diet and stress can leave you feeling sluggish, bloated and irregular. It can also leave you prone to unpleasant bouts of diarrhoea and a weakened immune system. And that's where probiotics come in. The researchers believe that understanding of the specific immunomodulatory effects of probiotics may help in designing future probiotics for targeted purposes.

However, to understand the real impact of probiotics on inflammatory variables, further studies have to be conducted over inflammatory processes and in individuals suffering from various types of inflammatory or autoimmune diseases.

Dr. Rubina Lone
CONSULTANT, CLINICAL MICROBIOLOGY AND RESEARCH
SKIMS MEDICAL COLLEGE
SRINAGAR, INDIA
feedback at: dr.rubina.lone@gmail.com

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Author: Kwan H Lo

Enzymes are proteins that catalyze a chemical reaction. Each enzyme has unique chemical structure that it can speed up the reaction of certain substrates. Enzymes are involved in all body functions such as digestion, respiration, transportation and detoxification. Deficiency and malfunction of some critical enzymes can lead to serious illnesses or death.

Two types of enzymes, digestive enzymes and antioxidant enzymes are particularly important to our health. Digestive enzymes break down the food, enabling the absorption of nutrients which are required to sustain life. Antioxidant enzymes protect our body from the attack of free radicals. The latter is responsible for many degenerative diseases such as aging, cancer, heart diseases, etc.

Digestive enzymes can be further divided into 3 categories: amylase, protease and lipase. Amylases are found in saliva, pancreatic and intestinal secretions. Their function is to break down sugars (carbohydrates). Different types of amylase break down different types of sugars. For examples, lactase breaks down lactose, sucrase breaks down sucrose. Proteases are found in the stomach acid and the pancreatic and intestinal secretions; their function is to break down proteins into amino acids. Lipases, found in pancreatic and intestinal secretions, are involved in fat digestion.

The most important antioxidant enzymes in our body are superoxide dismutase (SOD) and catalase. SOD is responsible for the breakdown of superoxide into hydrogen peroxide whereas catalase breaks down hydrogen peroxide into water and oxygen. Compared to vitamin C and E, SOD, catalase and other antioxidant enzymes are more powerful free radical scavengers and they will not turn into free radicals themselves in their action.

Both digestive enzymes and antioxidant enzymes are synthesized naturally in our body and are available in a variety of foods, such as fruits, vegetables, sprouts and fat containing foods. However, since enzymes are very sensitive to heat, most enzymes are destroyed in cooking. In addition, several studies have shown that our body's ability to produce enzymes decreases as we age. Therefore, for those who are elderly or who are eating mostly cooked food, the consumption of enzyme supplements can either help you assimilate more nutrients from the foods or protect you from free radical damage.

If you want to purchase enzyme supplements, remember to read the label carefully. First of all, look at the source of the enzymes, are they plant-based, animal-based or extracted from microbes? For vegetarians, they should seek out enzymes extracted from plant or microbial source packed in vegetarian capsules. Secondly, is the enzyme supplement composed of single enzyme or a mixture of enzymes? Single enzyme supplement such as bromelain is often used for other purposes (anti-inflammatory). For digestive aid, it is better to consume a mixture of enzymes including amylase, protease, and lipase which work together to break down starch, protein and fat. Similarly, a mixture of antioxidant enzymes (SOD and catalase) work better than single enzyme alone. And lastly, compare the potency (and not the weight) of different enzyme products. The more active the enzyme, the more food it can digest and the higher the unit of potency.

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Author: Lambert Klein

Chewing your food completely is an often overlooked part of maintaining a healthy lifestyle. If you are like most people, you lead such a busy life that meal time is cut down to a fraction of what it should be. Have you ever timed yourself when eating? How long does it take you to finish a meal? Is it ten minutes? Twenty minutes? Five minutes? If you fall into these time frames, chances are you are not chewing your food properly. Read on to uncover the reasons why chewing your food completely is so important to good health.

Most people think that digestion begins in the stomach. This is not true. Digestion actually starts in the mouth. Saliva in your mouth contains enzymes that are important to food digestion. One of the enzymes that your saliva contains is called alpha amylase. This enzyme is responsible for breaking down the starches that you eat into smaller molecules that the cells in your body can use for energy. When your food is not chewed properly, the alpha amylase in your saliva does not have the opportunity to break down these starches, leaving body cells starved.

Another important enzyme in your saliva is lingual lipase. This enzyme is secreted by glands located under the tongue. Lingual lipase starts digesting the fat content found in the food that you eat.

Do you find yourself feeling bloated and gassy after eating? You are not chewing your food properly. When you do not chew your food thoroughly, this will result in incomplete digestion. Large particles of food will pass into the colon and become a breeding ground for bacteria. This can lead to bacterial overgrowth, indigestion and flatulence. Not chewing your food completely will also result in just a portion of the nutrients being released from your food.

Properly chewed food is important for a healthy lower GI tract. There is a muscle that sits at the bottom of your stomach. This muscle must relax to enable food to pass from the stomach and into the small intestine. When your food contains large amounts of saliva, this will help the muscle to relax and the food can pass into the small intestine easily.

So how many times should you chew a bite of food? It is impossible to give an definitive answer to this question. There are plenty of variables that would come into play. For example, you would need to chew a piece of meat a lot more than you would need to chew a piece of bread. A good way to tell if your food has been chewed properly is to chew until you can no longer recognize the food by the texture. If you are chewing a carrot and are still able to tell it is a carrot by the texture in your mouth, then you need to chew it a lot more before you swallow.

Not only does chewing your food completely lead to a healthier lifestyle, it will also bring out the flavor in the foods that you eat. Chewing your food completely will make all of your meals more enjoyable.

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By Mark Rosenberg, M.D.

When patients ask me what they should eat, I remind them that there is no single food or food group that works like a magic bullet for health. Rather, eating a wide variety of foods, including ample fruits and vegetables, is the savvy way to practice smart nutrition. That being said, new research shows us that certain foods stand above the rest as sources of vitamins, nutrients and antioxidants.

Most people are aware of the usual suspects when it comes to making healthy choices. We all know you can't go wrong with broccoli, spinach and oranges. Yet many of the world's healthiest foods go overlooked. I have evaluated the latest research to create an updated list of superfoods that should be on your nutritional radar.

1) Cabbage - A Stanford University study showed this low-calorie vegetable helps increase the production of cancer-fighting enzymes in your body thanks to a chemical called sulforaphane. Eat cabbage on sandwiches in place of lettuce for a satisfying crunch or make a tangy coleslaw using cider vinegar and yogurt instead of mayo.

2) Guava- This tropical fruit contains more lycopene, the antioxidant that fights prostate cancer, than either tomatoes or watermelon. It is also loaded with fiber and potassium. The best way to eat guava is fresh-you can even eat the seeds and rind.

3) Beets - Naturally sweet, this often-overlooked vegetable is high in folate and betaine, which reduce your risk of heart disease by lowering homocysteine levels in the blood. You'll gain the greatest benefit by eating this colorful veggie raw. Just peel the skin and grate into salads, pasta and grain dishes. The leaves are edible too-saute them like spinach.

4) Cinnamon- Long used for savory cooking in Middle Eastern cultures, this spice has been proven to lower blood sugar, triglycerides and bad (LDL) cholesterol. Just a quarter teaspoon each day sprinkled over coffee or cereal is beneficial.

5) Swiss Chard - A Harvard study showed this leafy green protects eye health with abundant levels of lutein and zeaxanthin. These chemicals absorb shortwave light that would otherwise damage the retina. Saute a bunch of the mild leaves with garlic in extra virgin olive oil and serve alongside chicken or fish.

6) Purslane - Common in Chinese, Mexican and Greek cooking, this green boasts more heart-healthy omega-3 fatty acids than any other plant. Plus, it contains high levels of the cancer-fighting antioxidant melatonin. Find the crisp, lemony leaves at farmers' and ethnic markets and add them to salads.

7) Goji Berries - Used for centuries as a medicinal food in Tibet, these sweet berries have more antioxidant power than most foods on the planet. Studies have shown that they also lower insulin resistance, a risk factor for diabetes. Eat these tasty berries as is or add them to cereal or yogurt.

8) Pomegranate Juice - Loaded with vitamin C, a small glass of this sweet-tart juice each day may decrease your systolic blood pressure by 21 percent over the course of a year. The Pom Wonderful brand uses pure pomegranate juice and contains no added sugar.

9) Pumpkin Seeds - Just one ounce of roasted seeds provide 150 mg of magnesium. Reaching the daily requirement of 420 mg of this vital nutrient has been shown to reduce the risk of death by 40 percent. Eating the whole seeds also provides a healthy dose of fiber.

10) Dried Plums - Also called prunes, this well-known health food fights cancer-causing cell damage with an abundance of the antioxidants, neochlorogenic and chlorogenic acid. Grab a few of these sweet dried fruits as a snack or gussy them up by stuffing them with goat cheese and serving as an appetizer.

I hope this list of superfoods has reminded you of a few things you haven't eaten in awhile and revealed new nutrition superstars for you to try. Because no one food can provide all the nutrients you need for optimal health, remember that variety is the key to a disease-fighting diet. Add these new superfoods to your shopping cart, and your body will reap the benefits today and in years to come!

Mark Rosenberg, MD
Institute For Healthy Aging

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By Leo Babauta

Most people know how to eat healthy, and know that they should — it’s just that when it comes down to implementing this knowledge, there’s a bridge that needs to be crossed from knowledge to action.

How do you actually eat healthy, instead of just knowing that you should eat healthy?

Create a meal plan, constructed with super healthy foods that you enjoy eating.

Now, there are three parts of that solution, if you look closely, and all three parts are equally important:

1. Create a meal plan. Without this, you’ll just know what to eat, vaguely, but you need to actually make a plan and implement it (meaning, go shopping for the foods in the plan and actually cook the foods and eat them).
2. Super healthy foods. A meal plan without this doesn’t get you to where you want to go. Build your meals around stuff that’s really good for you. You can add other stuff, of course, but the super healthy stuff should be the majority of the food.
3. Food you really love. This is key. If you don’t enjoy the foods, you won’t stick with the plan for long. No one can eat food they don’t enjoy for more than a month or so (usually less). It’s why most diets fail — anyone can stick with a diet for a couple of weeks, but if you feel that you are suffering by eating it, you’ll fall off it after a little while. Instead, make sure you love your food. Add variety, of course, and mix up the plan every few weeks, but stick with foods you love.

Given those simple components, the solution doesn’t seem so hard, does it? And with a super healthy meal plan like this — one that you love — you can pair it with some exercise and get healthier than ever.

What follows are some of my building blocks. They aren’t the only possible building blocks, and you shouldn’t use them exclusively, but they’re a good starting point for anyone. Below those building blocks are some sample meals you can use, but only if you love these foods like I do. Instead of following it exactly, use it as a starting place, as a few ideas you can use to construct your own meal plan — with foods you love, not ones that I love.

Super Healthy Building Blocks

Spinach and other greens. Spinach is my favorite of the greens, but other good ones include kale, bok choi, collards, dark green lettuce (skip iceberg), and other similar greens. Try to build a couple of your meals around these greens, as they are high in fiber, vitamins and minerals. And best yet: super low in calories. You can eat a whole plate of greens and while they can fill you up, you couldn’t possibly get fat on them (unless you added a bunch of butter or fatty dressing or something like that).

Avocadoes. I love these things. Full of good fats and good flavor, avocadoes are perfect for salads, sandwiches, wraps and more.

Tomatoes. There are other good fruits and veggies, but tomatoes are one of my favorites, not only for their nutritional content but because of the flavor they add to any dish — salads, sandwiches, pastas, soups, anything.

Fruits. Don’t worry about their “carb content”. Fruits are incredible snacks, because they are filled with fiber and vitamins but are low in calories. I eat lots of apples, oranges, bananas, mangoes, pears, grapes, melons. I like to get a big back of small apples and just munch on them whenever I’m hungry. I also add fruits to all kinds of uncooked meals, chopped up or as a side dish.

Berries. They’re fruits, but they’re so special to me that I add them as a separate item. I absolutely adore berries. They are like a dessert to me, eaten cold and slowly and with my eyes closed. I add them to cereal, yogurt, smoothies, desserts, oatmeal and more … and of course just eat them by themselves.

Nuts. Full of fiber and good fats and protein. I like to chop them up and put them in hot cereal or salads or stir frys, or just eat them raw and whole as snacks (almonds are my favorites). I also enjoy almond butter instead of peanut butter (although I eat both).

Beans. Great sources of fiber and protein, low in calories, you can eat beans all day long. I like them in chili, soups, tacos and more. Get a variety — red, black, pinto, white, lentils.

Whole grains. This is a broad category that includes all kinds of cereals, breads, wraps, brown rice, pizza dough, and more. Try to go for as much whole grain as possible — if you see “wheat flour” or “enriched wheat flour” it’s not as good. I especially like sprouted grains, such as Ezekiel sprouted bread or English muffins or cereals. Oatmeal is good (avoid instant) as is muesli.

Olive or canola oil. You need fats, but they should be the good kind. Avoid saturated, although a little saturated fat is fine. I usually use olive oil or canola oil, although there are other good ones too. Again, nuts and avocadoes also provide good fats. I also use ground flaxseed on lots of things for fiber and good fats.

Lean protein. As a vegetarian, I eat lean vegetable protein — lots of soy protein and beans and nuts. Whole grains also contain protein, as do other veggies. It’s not hard to meet your daily requirements, even with lots of exercise raising your requirements. However, if you’re not vegetarian, fish and lean poultry are best, and lean red meat can be included if you don’t eat too much of it. Note: Please, let’s not get into another debate about soy protein or meat! Let those sleeping dogs lie.

Lean calcium. I try to stick to soy sources, but that’s not necessary for good health. However, try to stick with lower-fat versions, as whole dairy can have too much saturated fat. Lower-fat milk, yogurt, and cheese are good choices. Soy milk and yogurt are great because they are very low in saturated fat.

A Sample Meal Plan

This is not something you should just adopt wholesale, without making changes. In fact, if these are foods you don’t like, ditch the whole thing, but use it just to get an idea of what you can do. These are foods I love to eat, but you should choose your own.

Also remember that I’m not a dietician. I’ve run these meals through online calculators, and most of the time you’ll get plenty of all the things you’ll need, from protein and healthy fats to the major vitamins and minerals, including calcium and iron. But don’t take my advice as the advice of an expert.

Each day, you would choose one of the meals from each category (more from the snacks), or mix them up if you like. Be sure to get a variety, and change the options every few weeks or so.

Breakfasts

1. Hot oatmeal (using rolled oats) with chopped fruits or dried fruits, flaxseed, and/or berries.
2. Kashi cereal with soymilk and berries or other fruits.
3. Sprouted grain toast with almond butter, chopped fruits on the side.
4. Scrambled tofu with tomatoes, mushrooms, spinach, onions. (Try this recipe).
5. Fried brown rice — fry up with olive oil, onions, mushrooms, green veggies, tofu, soy sauce or tamari sauce. You can throw in some corn or carrots or other veggies.

Lunches

1. Veggie sandwich or wrap. Can have tomatoes, spinach or other greens, avocadoes, hummus, bell peppers, maybe some dijon mustard and/or Veganaise. Any combo that works for you. On thick whole grain bread or whole grain wrap.
2. Whole wheat pita with hummus. Add tomatoes and raw spinach and sprouts.
3. Veggie burger. Gardenburger is my favorite brand. On a sprouted grain bun, with dijon mustard and ketchup and maybe a touch of Veganaise, lots of veggies (greens, sprouts, tomatoes and avocadoes are my favorites). Add some homemade sweet potato fries (use olive oil and a little salt) if you’re feeling decadent. These fries also go well with the sandwich or wrap.
4. 
   
5. Big salad. I like to use spinach or other greens, tomatoes, avocadoes, feta cheese, nuts, maybe some chopped fruit or berries, and a little bit of light vinaigrette (Newman’s Own is my favorite).
6. Leftovers from dinners or fried brown rice (see breakfasts)

Snacks

1. Fruits.
2. Chopped veggies. Carrots, broccoli, edamame are some of my favs. Dip in hummus if you like.
3. Nuts. Almonds are my favorites.
4. Protein shake. Good after a strength workout. I use soy protein, although whey is also a good choice, along with soy milk, frozen berries, banana and ground flaxseed.
6. Yogurt with berries or fruits and nuts.

Dinners

1. Tofu veggie stir fry. Just stir fry some onions, cubed tofu, and chopped veggies — various greens such as kale or bok choi work well, as do broccoli, bell peppers, carrots, anything really. Add some soy sauce or tamari, black pepper and anything else you’d like to add — nuts, sesame seed oil, ginger, garlic, a little honey all work well in different combinations. Serve over brown rice if you like.
2. Tacos. Some low-fat refried beans and/or black beans on soft corn tortillas with salsa (try Newman’s Own salsa or Amy’s), greens, tomatoes, maybe corn or even some Sour Supreme.
3. Chili. Here’s my veggie recipe. Great with brown rice or corn bread or on its own.
4. Spaghetti or other pasta. Cook any kind of pasta you like. Cook some onions with diced tomatoes and bell peppers and some tomato sauce and basil. Add some fresh Parmesan if you like. For a meatier version, cook some veggie “ground beef”  with onions and then add some pre-made pasta sauce.
5. Homemade pizza. Get a pre-made whole-wheat pizza crust, add some pre-made spaghetti sauce, and then any chopped veggies you like, brushed with olive oil. Kale, broccoli, spinach, mushrooms, tomatoes, bell peppers all work great. Add some grated fresh cheese if you like.
6. Leo’s fabulous veggie soup. Simple awesome. Here’s the recipe. Will last you several days, even with a ridiculously large family like mine.

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