By Charles Carter

Proteins are composed of long chain like forms of amino acids. Amino acids are basic and fundamental to life. As a chemical compound, it is made of amine and carbonyl functional groups. To put it simply, they are made of carbon, hydrogen, oxygen and nitrogen and on some rare occasions, sulfur. These four or five materials build themselves into various chain-like structures and form different types of protein. Protein is the life line of human health.

Human cells, muscle tissue, and the organs of the body are made up of protein. Long chains of amino acids are structured to make different types of proteins. There are 22 types of amino acids and the human body needs all of them to be healthy.

Different types of proteins in our body execute different body functions. Our body's strength, its flexibility and elasticity are taken care of by a protein called collagen, and our hair and skin are composed of the same protein.

Proteins we consume through food are broken down into amino acids in the process of digestion and absorbed by the body only to be rebuilt into different types of proteins that are the requirement of the body. There are twenty two kinds of amino acids essential for the human body. And in that 14 are produced by the body and the remaining 8 are to be obtained though food.

Complete and incomplete Proteins

A protein that can be obtained through one food source like a meat or dairy product is called a complete protein. A complete protein is obtained generally though meat, diary products, eggs, fish and poultry. Vegetables, fruits and nuts do not contain all the essential proteins in one food items and so it is termed as incomplete.

Importance of Proteins

For proper growth, sustenance and repair of body cells, for the health of muscles, tissues, organs and for body function like metabolism, digestion, transportation of nutrients and oxygen through blood circulation, proteins are imperative.

Apart from that more importantly for the production of antibodies, or in other words, antibodies are little soldiers who fight any infection that invades into our body and fights diseases and makes us healthy. The healthy skin and shining hair of which we are proud of is due to the proteins.

Too little Protein means ill health

Like our grand mothers say often, 'anything too much or too little is harmful' is absolute truth in case of protein. Too much protein intake leads to many uncomfortable physical complications just as too little of protein intake can lead to complications.

Protein is needed to repair and create new cells, tissues, hormones, enzymes and muscles and lack of protein would impair these important body functions leading to grave situations. Many foods which supply protein do contain certain other minerals and vitamins like iron, a lack of which creates an eternal tiredness and fatigue. The person who lacks iron feels weak and becomes listless with lack of energy.

Physical activities consume protein daily, and so it is essential to give regular supply of protein to the body daily. And too little protein can cause severe skin ailments and would make you look lusterless and pale.

Children need a lot of protein as they are in the phase of growing and insufficient protein in children hampers their growth very much.

For a period of time if the body fails to get sufficient amount of protein through food, it starts breaking the muscles which contain large amount of protein to fulfill its need. This means eroding of the muscle and it is generally known as muscle wasting. And prolonged such situation leads to a vicious cycle of protein energy malnutrition where in when the body does not get any other source of energy, body's muscles and organs a re broken down for energy. The digestive system suffers with the loss of cell lining which is important for absorption of nutrients from the digested food. Thus a vicious cycle of poor diet and insufficient absorption of nutrients from food lead to severe body wasting.

So, too little protein intake is dangerous and very harmful to health.

Copyright (c) 2008 Charles Carter
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by Lisa Nelson, RD, LN

Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective.

Sodium versus Table Salt

First, let's clear up the confusion about the difference between sodium and table salt. Table salt is a combination of the two minerals sodium (Na) and chloride (Cl). Table salt is 40% sodium and 60% chloride.

Sodium

Sodium is a mineral that is vital for health. Sodium maintains fluid balance, which is why it plays a key role in blood pressure control.

There is a direct relationship between sodium intake and blood pressure. Reducing sodium to 2.3 grams sodium (6 g table salt) daily is linked with decreased blood pressure levels.

Sodium Intake

A typical U.S. diet means a high sodium diet. The average person consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what is typically consume.

To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily.

Sources

Sodium is found naturally in food, but most sodium we consume has been added for food preservation and preparation. To successfully reduce sodium intake you need to be aware of the table salt you add to foods and the sodium pre-added to foods.

75% of the typical American diet comes from processed foods - sauces, soups, condiments, canned foods, and prepared mixes. Fast food is another common source of sodium.

Tips to Reduce Sodium Intake

Use less salt at the table and when cooking.

If you automatically add salt to food before tasting it, this is the first place to start cutting back. You have many options for flavoring your food in place of salt - salt substitute, herbs, and spices.

If you want to try salt substitute, check with your MD. Salt substitutes contain potassium and needs to be monitored if you have kidney disorders.

Read labels when buying prepared and prepackaged foods.

When reading labels, here are some terms to avoid:

Salt (sodium chloride)
Monosodium glutamate (also called MSG)
Baking soda (sodium bicarbonate)
Baking powder
Disodium phosphate

Select canned, frozen, and snack foods without added salt, such as unsalted nuts, unsalted broths, and no added salt canned vegetables. Better yet, switch from canned vegetables to frozen with no added salt or fresh veggies. Limit salty snacks like chips, pretzels, and salted nuts. Cheese is anther high sodium source.

Make healthy choices when dining out.

Here are some tips to enjoy a meal out and maintain a low sodium intake:

Use pepper for extra seasoning instead of salt.
Avoid sauces or gravies.
Order broiled and baked meats.
Avoid seasoned or blackened menu items.
Avoid menu items with a lot of cheese.
Avoid soy sauce and MSG.

Salty flavor is something you have trained your body to prefer. You can retrain your taste buds over time with the ultimate goal of lowering high blood pressure.

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By Dr. Anca Martalog N.D.

Maintaining optimal health is the goal of most people, especially when age, illness and the impact of a stressful lifestyle begin to take their toll. In today's world, there are a myriad of nutritional supplements to help support every aspect of general health, and to assist in managing many health-related conditions. What often is not apparent is that the health of the digestive tract is integral to the health of the rest of the body.

There are many simple things you can do for yourself. Here are some basic suggestions that are sure to make a difference for you:

1. Take the time to enjoy eating. If you are always in a hurry, at least make the effort to stop or at least slow down at meal time. The digestive system works optimally when in parasympathetic( relaxation) mode. Put your attention on the process of eating. Don't read, drive, talk on the phone, work or make love while eating if you can avoid it. Take time to enjoy and digest a meal, rather than catch your food on the run. When your attention is on the eating process, digestion isn't a distraction, it's the main event. Try eating in silence and you'll be amazed at how different your food tastes.

2. Eat slowly. This allows time for the signals from the senses to get to the brain and stimulate the production of digestive enzymes, muscular contractions and other processes necessary for digestion, before the food arrives. Pavlov's dogs salivated before the food arrived when their senses told them by association that the food was coming. Take time to look at, smell and savor your meals. Eating slowly will also ensure that your body will signal you back when it's full and should stop eating, therefore controlling your weight naturally; most of overweight problems in this society are due to over-eating.

3. Chew well. Chew your food until it is baby-food consistency before swallowing. Chewing is the first part of the digestive process: the mechanical part which is responsible for preparation of food for the chemical( enzymatic) part foolowing. Chewing shreds fibers, mashes and macerates food and mixes it with saliva. If the food is not chewed properly, carbohydrate digestion is impeded and digestion may take much longer because the food does not have sufficient surface area exposed to the digestive juices for digestion to occur efficiently. Carnivores who often bolt their meet whole, without chewing, have much stronger digestive juices than human beings do, but for people, chewing is very important.

4. Don't wash your food down. Any liquid with your meals dilutes the digestive juices you need. Try to drink liquids between the meals so you won't feel thirsty during the meal. You should stop drinking 20min. Before a meal, and resume, if necessary, 2.5 hrs. after a meal, depending on its composition.; fruits and veggies take about half an hour to digest, carbohydrates-1.5hrs., proteins-2-2.5hrs.,, mixed foods-3hrs.

Cold or iced drinks may interfere with digestion according to Chinese and Ayurvedic medicine. A little glass of warm water with lemon juice l/2 hour before a meal may promote secretion of hydrochloric acid.

5. Don' t eat too much at one sitting. Yoga recommends eating two double handfuls of food( considering the size of the stomach), and leaving the stomach one third empty at the end of a meal. Stuffing yourself doesn't allow room for mixing the food, and overloads the whole system.

6. Observe food combining principles. According to food combining theory, starches and proteins don't mix nor do fruits and vegetables. This theory claims that sweet fruits and proteins are also a bad combination because of forming inflammatory compounds, and that melons should be eaten alone or left alone. When you eat them together, indigestion may occur. Consult a food combining chart, or read Fit for Life for the details. The principle behind this theory is that when food combining the digestive system goes in over-drive to produce all sorts of enzymes-process which is taxing on body's energy. Eating too many combinations at a meal, the smorgasbord or potluck syndrome, is, for many, a prescription for digestive disaster.

7. Eat whole, natural foods without additives, colorings and preservatives. People who react to foods, react much more to processed foods. Also processed foods tend to have and excess of fat, sugar and salt which are not needed by the body and must be stored as fat or excreted. Energy and nutrition are much more readily available from whole, vital foods.

8. Eat foods you aren't allergic to. If your body reacts strongly to a food, don't eat it. It may at least cause digestive discomfort, gas, nausea, diarrhea or constipation and at worst create other symptoms such as fatigue, headaches, skin rashes, and joint pains.

9. Retrain your brain-digestion connection. Another study coming out of Neurolinguistic programming (NLP) techniques is to emphasize the connection between the brain and the digestive system. At various times throughout the day, ask yourself "How hungry am I now?", then take a moment to realize how that feels. You might be surprised to find out how often during the day you don't need extra nourishment because there is no real hunger, but other factors driving you to make the wrong choices.

From: Dr. Anca Martalog, N.D - survivor's coach of cancer survivors network http://www.telehealthsecrets.com

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Sugar, sugar, sugar. It's everywhere. It's in our drinks, it's in our foods, and it's hidden in places we never would think of. Many would call sugar their friend in time of need, but in fact their so called "good friend" could turn out to be their worst enemy in disguise.

Sugar for many is something they may have been battling with for a long time, but the past is the past. Time for sugar to be seen for what it really is, and for us to take back full control of our lives. Here's a simple 3 step process to help you start to win back the battle for your health.

First Step - Awareness of what Sugar Really Does to Your Body

I think most people I talk to will say they "know" that they shouldn't have sugar, but they really can't help it. To me that is a lack of true awareness of what sugar does to oneself. I don't think many people will say that they want to hurt their body on purpose, but unless they know it's really happening they will continue down that road. Sugar is slower to impact our health (as we don't die from an overdose right away), and it's that slow destructive process that is the most dangerous. Unfortunately most people don't know the damage until it has already been done (diabetes for example).

Let's look at what is really going on with sugar from inside our body's point of view.

• Sugar increases fat storing. Possibly the most important hormone in the body when it comes to weight loss and health is insulin. Insulin is the main hormone that we have full control over daily through our diet and lifestyle. When we eat sugar and it enters into our bloodstream too quickly, we have a spike in blood sugar levels (hyperglycemia). Now in times of high activity we are able to burn it off, but if we are sitting around this is not a good thing. So in response to that high level of blood sugar (known as glucose), the body will release more insulin into the bloodstream. Insulin will then take the excess glucose and try to find a place to store it. If your muscles are all full (or have insulin resistance) then the best place to put the excess glucose is fat cells. When insulin is high, the fat cells are told to start storing (shutting down any process of releasing stored fat into the blood for burning). With chronic high insulin spikes comes a resistance to it (insulin resistance) by your cells, leading to more insulin production, leading to more fat storing, and more resistance, eventually going down a road of diabetes and ill health for the whole body. (You can read more about insulin and sugar here). It's interest to note that in cultures known for their longevity, many had different diets and lifestyles but the one thing they all had in common was low fasting insulin levels.
• Sugar disrupts normal brain function. I think most people can relate to mood swings and energy highs/lows that come after a high sugar meal. Sugar can also be the source of many people's increased anxiety and depression. Let us not also forget the kids with ever increasing attention "disorders" and behavioral issues. Sugar is not helping with that either. In fact there have been many studies that show when taking sugar out of a kid's diet and increasing fat intake, their attention/learning ability increases, their behavior changes for the better, and in some extreme cases have been able to manage (if not eliminate) seizures. The brain is made mostly of fat and although runs on glucose it gets "shorted out" with too much sugar.
• Sugar decreases your overall health and makes you age quicker. Too much sugar will lower your overall immune system, increase destructive inflammation, lead to essential mineral deficiencies in the body, feed bad bacteria growth in your gut (all health starts in the gut) and other wonderful stuff. Ageing is just a fancy word for the body breaking down quicker than it can repair itself, as that is what happens when we get older. Ageing also is accelerated by the increasing risks of all degenerative diseases such as diabetes, osteoporosis, heart disease and cancers. We are all going to get older, but it doesn't mean that we have to "age" quicker.

Not a good overall list on what sugar does to our body right? Well on the reverse side by taking sugar out of our diets as much as we can (and controlling insulin), we can effectively help to do the following:

• Increase fat burning ability of the body.
• Increase the immune system and state of health.
• Slow down the destructive ageing process.
• Decrease risks for most degenerative diseases.
• Have steady energy all day long (no crashes or swings).
• Have increased mental clarity, focus and concentration.
• Increase positive behaviors in children (as well as adults).

So first step is that we need to be aware of what sugar is really doing in our bodies. Once we see what is happening, I think we can start to change our view on whether it is our good friend or possibly public enemy #1 in our daily lives.

Second Step - Realize You are in 100% Control of Your Actions

This could the most underrated yet the most important step, as we are the only person who controls what we put into our body. Everything starts in what we choose to put in our mouths. Some people may say they can't control their sugar cravings, but that is already admitting defeat and giving up power to some "cosmic sugar influence" out there. We can pass on dessert, we don't need to buy a candy bar, we can drink water instead of soda, but the choice is ours to make.

Also many like to call it an "addiction". This is just another way to give up your own personal power of choice. While sugar can have "addictive like" qualities, it's not something that you own or is a part of you. Fight the battle and you will get over the addictive feelings, they will go away. But if you call it an addiction and make it part of you, then it is yours to keep forever. Be free from it, let go. Take back control and anything is possible.

Third Step - Just Live the Daily Journey one Choice at a Time

Life is just a series of present moments, and the choices we make in those moments. So let's just focus on what we can do right now instead of worrying about what has happened in the past or may or may not happen in the future. "Now" is all we have and all we need to focus on.

• Choose to eat more natural foods. Choose whole food proteins, healthy fats and natural sources of carbohydrates (processed carbs are just lumps of sugar to the body once digested quickly). If it wasn't around 1000 years ago or is made by man (and not nature), chances are you don't need it. Note how it says "Choose" above, as it is your choice.
• Find the hidden sources of sugars and remove them. Sugar is hidden in places such as sauces, ketchup, soups, processed foods, drinks, so called health bars, and more. Become a label reader and see how much sugar you are consistently putting into your body. Don't fall for the marketing trick either of "low fat", because that usually means "more sugar".
• If it's not near you, you can't eat it. So get all sources of sweets, deserts and sugar out of your house. If you are even tempted and it's nowhere to be found, then you can't have it. Simple enough right? If you want to go out for a treat then make it something that you have to work for and go some place, don't keep it within arms reach or easy access.
• Make each meal balanced to control your blood sugar and insulin response. If you don't let your blood sugar crash then you are less likely to crave an intake of sugar. Balance with whole food proteins, healthy fats and non-processed carbs. Have a slow and steady stream of glucose into your body, and not a rush that is created with sugar.
• Eat sugar from its natural packaging - like fruit (as it is packed with fiber, water, vitamins and minerals) and other complex sources like vegetables.
• Base your larger intake of carbohydrates around workouts and other activity. If you are able to use it for fuel right away or to replenish empty muscle and liver glycogen when they need it, then you will not be increasing storage into your fat cells.
• Choose to burn fat, not store it. Realize that you can burn fat all day long if you give your body the right hormonal signals, which means keeping insulin low and glucagon high (which goes up when insulin lowers, but also shuts down when insulin rises). There is no way that you can keep burning fat if sugar is always present and elevating insulin all day long.
• Get out and exercise. Feeling stressed? Then go for a walk and don't reach for Ben and Jerry. Want to help increase insulin sensitivity in the body (which is a good thing), do some resistance exercise. The body was naturally meant for movement, so go break a sweat everyday doing something you enjoy.
• More fish please. The brain loves the essential Omega 3 fatty acid DHA. Also Omega 3s are key to helping to increase insulin sensitivity, decreasing inflammation and increase burning fat. All this leads to fewer cravings for sugar and the body's ability to handle it as well. Best source is wild salmon (not farmed) or you can supplement with Cod Liver/Fish Oil daily as well.
• Learn it's OK to say "No". Don't feel pressured to eat something just because someone else is or passes it to you (like a birthday party every week or sweets at the office). You have the final say in what you put into your mouth, so learn to say "No Thank You" with a smile.
• Get rid of your mental attachment to sugar and food - once a week with a short fast (like only eating dinner for a day once a week). Many people are just too attached to needing to eat food all the time. Maybe that is why many people eat when they are watching TV or feeling bored. Time to realize that you will not starve yourself or whither away if you take a short break. Use that time to clear your mind, get perspective, and go for a walk in nature. You may be surprised at the revelations you may have during those quiet times of not eating. Also break that need for eating consistently, you can do fine once in a while without it, but more importantly break your mental attachment to constant food intake. An added bonus to fasting is you will help your body to "reset" some of its natural cravings and instincts. So you may start out craving sugar in the beginning of the fast, but later on your cravings may shift to something else like vegetables or healthy fats. Help your body to find it's natural and primal instincts once again.
• Control and manage your stress. Stress and your reactions to the environment around are important, as high stress will lead to increased cortisol. Cortisol in turn will lead to increased demands for blood sugar and increased sugar cravings. Take notice in the past when you may have eaten the most sugar and you may see a pattern around stressful and emotional reactions. Control your stress and you can control your cravings.
• Go to bed early and get your sleep. Again notice when you may crave sugar the most, and chances are that it is late at night. If you are going to bed very late, then you are probably also messing up your natural cortisol cycle. You may see that if you go to bed by 10:30 you won't eat junk food at night....but if you stay up to 11:30 or later you eat more and more sugar. Your body is confused and getting all the wrong signals as you stay up later, so to get your natural hormonal cycle down get to bed early and you will feel better for it.
• Don't ever get down on yourself. Do your best every day and don't beat yourself up if you do have some birthday cake or ice cream. It happens and no reason you shouldn't enjoy things time to time. Just don't make it a staple of your life and once it happens, just move on to the next meal. Don't focus on a mistake that might have been made in the past, as that is how people end up feeling depressed and just eating more. It's ok as you are not expected to be perfect but you are expected to be in control. Do your best and keep smiling knowing the future is made up of whatever choices you make next!
• Enjoy Life. It's really quite simple that is we move and eat the way our bodies were designed for, health and happiness usually follows. So go enjoy life, have control over you choices, don't worry if you have some cake once in a while, and be able to smile knowing that you are healthy and in control.

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Author: Carol Solomon, Ph.D. MCC

We really don't know why some people struggle with a powerful sweet tooth and others don't. But there are a LOT of ways to address it and manage it better.

Choose a few strategies from today's article to try and you will make your journey to your ideal weight a lot easier.

For most of us, the problems start in childhood, when we are rewarded with sweets for good behavior, setting up a lifetime association between sugary treats, reward and celebration.

Cravings can be triggered by stress and hormonal changes as we move into adulthood. Many people report problems starting in adolescence.

Cravings can also be triggered by stress hormones such as epinephrine and cortisol, which provide a quick energy boost. Your body then responds to stress with a craving for sugar.

Research confirms this link. Chronic stress in lab rats produces pleasure-seeking behavior, including eating sugary and high fat foods.

There is nothing wrong with indulging in sweets once in awhile, but if you are reaching for them several times per day, then it wreaks havoc with your blood sugar levels and promotes weight gain.

These spikes and dips affect your mood and are associated with developing Type 2 Diabetes.

Here are some ideas to manage cravings:

1. Don't tell yourself you can't have it. You'll only set up resistance. Many people have found a new sense of freedom by resetting their appetite.

2. There are herbs and supplements that can curb sugar cravings considerably. Check with your health food store to see what they recommend.

While many can be used safely, you'll still need to break the HABIT of reaching for food in stressful situations. It will be easier to do if the physiological craving isn't there.

3. Emotional Freedom Techniques (EFT) can be used very effectively to stop food cravings. While you CAN use EFT when the craving strikes in the moment, I recommend that you learn these techniques and use them as a regular practice. They can help reduce anxiety and stressful responses in many situations. It's just a great tool to have.

4. While many people try to beat sugar cravings with fruit, you have to choose carefully. Some fruits, like pineapple and watermelon are higher on the glycemic index. Berries, apples and pears help keep blood sugar levels stable and also contain more fiber.

5. Distract yourself. This strategy requires that you recognize a craving coming on, and be willing to alter your behavior immediately. If you take a 10-minute walk outside, for instance, you'll be better able to resist the temptation or the craving may have passed.

6. Be proactive about stress. We all have stress, and it will definitely affect your health and wellbeing if it's not dealt with effectively. Learn to meditate.

Any practice that calms you and relaxes you on a regular basis can help keep the stress in check. Learn EFT, use deep breathing exercises, yoga or progressive relaxation.

7. Include protein in your mid-afternoon snack. If you include nuts, cheese or other lean proteins when the craving hits, you can prevent dips in blood sugar.

8. Manage your energy level. Sugar cravings are often a thin disguise for wanting to relieve fatigue and increase energy. The paradox is that eating sugary treats only makes you more tired, and we know it!

Regular exercise will give you more energy and ward off cravings. It will often calm you down as well. I have never felt a craving on my way out of the gym!

9. Manage your emotions. Cravings can also be triggered by a desire to change your feelings. When the craving strikes, ask yourself how you feel, and what you want the food to do for you.

If you aren't physiologically hungry, then the answer to that question will often be - "change the way I feel."

10. Don't procrastinate. Our bodies can actually manufacture cravings in an attempt to avoid something or to feel better.

How many times have you heard yourself say "well, I'll just go get something to eat, and then I'll _______."

Sometimes we use food to psyche ourselves into doing something we don't really want to do. In these instances, food is a bribe more than a reward.

The fix - go ahead and DO whatever it is that you don't want to do. Then reassess your appetite. You may find that the craving has magically disappeared!

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By Robert Nelsen

More and more doctors are convinced they should write a prescription for diet and exercise, just as they write one for medicines when it comes to beating cancer. Eating right and exercising regularly is advice everyone knows about and now some doctors say it is a key factor for long-term cancer survival.

A small but increasing number of health care professionals believe that following a specific mostly plant-based diet and keeping active are the very prescription to not only prevent cancer but to also survive the disease.

In 1971 an estimated 335,000 Americans died of cancer. Some 565,000 Americans will die of the disease in 2008, representing a 69 percent increase over 1971. These statistics defy the American Cancer Society's battle cry of many years. "that a cancer cure is near and all we need is more money."

Biologists have known for at least two decades that it is a rare cancer that can be completely cured through surgery. Nevertheless, countless surgeons keep assuring countless anxious patients that "they got it all." In many cases after surgery cancer cells remain in the body, at levels so low not even a whole-body scan cannot reveal them. "Yet after surgery and, for some cancers, radiation or chemotherapy, patients are sent back into the world with no regimen to keep these lurking cells from igniting into a full-blown metastatic cancer or recurrence of the original cancer.

When the doctor says: "we think we got it all" what he or she is really saying is "we have destroyed all detectable cancer cells, and now it's up to your immune system to fight and destroy the cancer cells that inevitably remain in your body".

Comprehensive cancer treatment must include an aggressive nutrition component, which strengthens the immune system to do its work in attacking and killing cancer cells. Chemotherapy, radiation and surgery can temporarily reduce the tumor burden, but these therapies do not change the underlying cause of the disease.

Science has now established a definite link between cancer and diet. In one study after another, researchers have found that people following low fat plant-based diets tend to have strikingly low cancer rates. In rural Asia and Africa, for example, traditional diets are based on rice and other grains, starchy vegetables, fruits, and beans, and people eating these diets generally avoid the disease. When cancer does strike, they also seem to have a much better chance of survival.

One person keen to know what is going on is Dr. Dean Ornish a medical doctor at the University of California, San Francisco. Besides his academic job, he is the founding president of the Preventive Medicine Research Institute, a charitable foundation based in Sausalito. Dr. Ornish was one of the first to show scientifically that healthy living (a low-fat vegetarian diet), plenty of exercise and of course no smoking can not only stop, but also reverse the process of coronary heart disease. He and his colleagues therefore decided to look at gene activity in a group of people with cancer who had chosen to change their lifestyle. Dr.Ornish enrolled 30 early stage prostate cancer patients into a program of "comprehensive lifestyle changes." These included a low-fat, whole-food, plant-based diet, stress management, moderate exercise and plenty of "psychosocial group support". Patients' prostates were sampled at the start of the study, and then three months later to see what had changed.

He and his colleagues found that after three months, the activity of more than 500 genes was altered in the prostate in a way that might be expected to help fight cancer. The good life turned off tumor promoting genes. Mean while, disease-preventing genes, including one for a protein that may help the immune system to recognize tumor cells were switched on.

Dr. Ornish's research demonstrated that what we eat and how we treat our bodies on a daily basis have a very powerful effect on our health and quality of life. Although cancer can affect many different parts of the body, the foods that prevent cancer and deter cancer growth are generally the same. Fruits, vegetables, grains, and legumes all have important nutrients and other cancer-fighting substances like photochemical and pectin that strengthen immune function and destroy cancer-causing substances before they cause harm. Research has shown that people who eat a diet free of animal products, high in plant foods, and low in fat have a much lower risk of developing cancer.

The ancient Greek physician Hippocrates, (460-377) the founding father of natural medicine said, "Let food be your medicine." Even today, doctors swear the "Hippocratic Oath" but have largely ignored his advice regarding nutrition. Now doctors are finding that Hippo was right after all.

As a cancer survivor and founder of Cancer Guide Service, I believe that the optimum treatment for cancer patients requires a concerted multidisciplinary approach employing the best medical treatment using the full resources of surgery, radiotherapy, chemotherapy, immunotherapy and nutrition. Nutrition has received the least amount of attention, although it might well possess the greatest potential for long-term cancer survival.

About the Author

Robert Nelsen, founder of Cancer Guide Service began his quest to help people survive cancer in 1998 after his wife was diagnosed with lung cancer.

By: Lisa Nelson, RD, LN

Unless you have been living under a rock, you have probably heard the term fatty acids. But, do you understand what they are and how the right ratio will improve your heart health? I intend to clear up the confusion.

Types of Fatty Acids

There are numerous types of fatty acids. I am focusing on omega 3 and omega 6.

Unsaturated Fats

Omega 3 and omega 6 fatty acids are both unsaturated fats. To improve cholesterol levels, you want to replace the saturated fats (i.e. lard, shortening, ice cream, cheese) in your diet with unsaturated fats.

What does "omega" mean?

Most of you are familiar with the saying "alpha to omega", in other words, beginning to end. The "omega" indicates which carbon has the first double bond on the carbon chain when you start counting from the omega end. For omega 3, the first double bond is on the third carbon from the omega end of the carbon chain. I know you were wanting to review a little biochemistry today!

Essential Fatty Acids

Omega 3 and omega 6 fatty acids are also essential fatty acids.

Essential fatty acids are necessary for cardiovascular health, but our body cannot synthesize them. You can only obtain essential fatty acids through the foods you eat.

Omega 3 (Linolenic Acid)

To keep things simple, I am going to use the acronyms ALA, EPA, and DHA. These are all types of omega 3 fatty acids. If we consume a food containing the omega 3 fatty acid ALA, our body will convert it to EPA and DHA. Studies have shown a link between EPA, DHA, and heart disease. More studies are needed to understand ALA's relationship.

Sources:

Oils - Canola oil, Soybean oil, Flaxseed oil (good source of ALA)

Seeds and nuts - flaxseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds

Vegetables - avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards)

Fish (good source of EPA and DHA) - salmon, mackerel, sardines, anchovies, albacore tuna, lake trout, herring

Omega 6 (Linoleic Acid)

I am going to throw in more acronym's - GLA and AA - omega 6 fatty acids. Linoleic acid is converted to GLA and on into AA by the body. Researchers are finding indications of a link between GLA and EPA, in relation to heart health and reduced blood pressure. High intake of sugars, alcohol, trans fats, and various other factors can inhibit the conversion from linoleic acid to GLA.

Sources:

Oils - Sunflower oil, corn oil, safflower oil, soybean oil, cottonseed oil, flaxseed oil

Seeds and nuts - flaxseeds, pumpkin seeds, pistachio nuts, sunflower seeds, pine nuts

Meat - chicken, beef

For optimum heart health, the ratio between omega 6 fatty acids and omega 3 should be between 1:1 and 4:1. A practical example of what a 1:1 ratio means, for every 3 ounces of beef you eat, you would need to eat 3 ounces of tuna (I do not mean in the same meal!). The ratio for the typical American diet is 11:1 to 30:1. This poor ratio is linked with heart disease, among several other health issues.

Bottom Line:

For heart health, increase your intake of foods containing omega-3 fatty acids, while cutting back on omega-6 fatty acid sources. For example, switch from corn oil to canola oil, increase the number of meals you eat that contain fish each week, and grab walnuts instead of pistachios.

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Author: Toni Wayne

Kids need calories, protein, fiber, and some sugar and some fats in appropriate portion sizes. It is best to avoid an overabundance of "bad fats" and "empty carbs". To help busy parents who may not have the time to plan sufficiently to ensure that the kids are getting the essential nutrients required every day, I offer the following as a starting point.

QUESTIONS

1. Who prepares the child's meals? A parent? The child? The grandparent? Other?

2. Does any adult know what or how much the child is eating? Is there a limit on what the child eats? Who makes this determination? How often does your child get "seconds" at meals?

3. How many times per week does your child watch TV while eating a meal?

4. How many meals per week does the whole family sit down at the table together?

5. How many servings of vegetables and fruits does your child eat daily?

6. How many times a week does your child eat out? Eat home?

7. Does your child wake up on the middle of the night to eat?

8. What type of activities does the family do for fun?

9. Are there any issues related to your child's food habits or diet that you are concerned about?

TIPS

1. Monitor your child's weight regularly. Ask the doctor what weight and gaining patterns would be healthiest for your child.

2. Offer your child water, skim or 1% milk and diet beverages only. (applies to 4 years old and up)

3. Limit juice intake to no more than 4 oz per day.

4. Include at least 5 servings of vegetables and fruits daily into your child's meal and snacking plan.

5. Eat at home more often.

6. Eat family meals together WITHOUT WATCHING TV.

7. Increase your child 's physical activity to 60 minutes a day while decreasing "screen time" e.g. computers, videos, TV, handheld games to LESS THAN 2 HOURS PER DAY.

8. If your child eats in reaction to emotional triggers such as boredom, anxiety, stress, loneliness, you may wish to address these issues with solutions that DO NOT include food.

PORTIONS

1. If you are not in full control and knowledge of how much your child is eating, keep a food diary for 1 week to record the portions your child is currently eating. During this week, measure the portions as you prepare the food and write it down. If other measuring methods don't fit or make sense, then actually count the french fries or snack pieces.

2. Away from home you may consider sharing portions between children or taking home half of the serving. Avoid supersize meals. Share desserts.

3. Use smaller plates and bowls at home to help control portions.

4. Create or purchase "100 calorie" snack packs.

UNDERSTANDING SERVING SIZES BY USING YOUR HAND

1. A fist or cupped hand = 1 cup

1 serving = 1/2 cup ceral, cooked pasta or rice
1 serving = 1 cup of raw, leafy green veggies
1 serving = 1/2 cup of cooked or raw chopped vegetables or fruits

2. A Thump TIP = 1 Teaspoon (the nail area of your thumb)

Measure servings of fats such as butter, peanut butter, and mayo with your thumb tip to keep serving size to a minimum.
3 teaspoons = 1 tablespoon

3. A Thumb = 1 oz of cheese

1.5 oz of low-fat cheese counts as 1 of the 2 - 3 daily recommended servings for dairy.
Measure by using your whole thumb down to the base.

4. Palm = 3 oz of meat

2 servings or 6 oz of lean meat (poulty, fish, shellfish, beef) should be part of a daily diet for adults and most older children.
One palm size portion = about 3 oz or 1 serving for your smaller child.

5. Handful = 1 to 2 oz of snack food such as nuts, trail mix, dried fruit

PORTIONS BY FOOD GROUP

1. PROTEIN

3 oz meat is about the size and thickness of a deck of playing cards.
2 tablespoons of peanut butter is about the size of a golf ball
1 oz nuts is about 1 handful

2. VEGETABLES

1 cup of mashed potatoes or broccoli is about the size of your fist

3. FRUIT

A medium size apple is about the size of a tennis ball

4. DAIRY

1 oz cheese is about the size of 4 stacked dice.
1/2 cup of ice cream is about the size of a tennis ball

5. GRAINS

A 4" pancake is about the size of a CD.
1/2 cup of cooked rice or pasta is about the size of an ice cream scooper

6. FATS

1 teaspoon of butter is about the size of the tip of your thumb.

YOUR CHILD'S PLATE SHOULD BE:

25% protein
25% whole grains
15% fruit
35% vegetables

Article Source

About the Author:
About the author Toni Wayne is a Personal Wellness Coach operating an online Health and Fitness Store, In Shape Zone. She offers accessories, equipment, nutrition and access to a national brand shopping mall (imall). Contact: sales@inshapezone.com. Visit In Shape Zone!