Nutrition and preventing prostate cancer

So far, research does not support definite nutritional guidelines for prostate cancer prevention. However, you can reasonably act on these suggestions:

• Eat sensibly. Eat moderate-sized portions and keep your calories under control.
• Choose balanced meals. Prostate cancer rates vary greatly from one country to another, with the highest rates appearing in countries where people tend to eat a lot of fat. A diet high in saturated fats (such as animal fats found in red meat) may pose the greatest risk.
• Eat a variety of fruits and vegetables. A diet high in fruits and vegetables has been linked to a lower risk of various kinds of cancer. Foods high in folate — a B vitamin found in spinach, asparagus and some beans — may be helpful. Also, eating vegetables with diindolylmethane — a nutrient found in cruciferous foods such as broccoli, kale and cabbage — might protect against prostate cancer. Studies show mixed results about whether lycopene — an antioxidant found in tomatoes — lowers prostate cancer risk.
• Choose healthy foods. Opt for whole-grain foods, such as brown rice, quinoa and whole-wheat bread. Limit sweets and salt.
• Drink alcohol in moderation. Generally, this means no more than two drinks a day for men. Studies show that regular heavy drinking increases the risk of aggressive prostate cancer.

Experts are still studying other foods to see whether they help prevent prostate cancer. While the verdict's still out, eating more of these foods probably won't hurt — and may help prevent cancer and other health problems:

• Eat foods rich in omega-3 fatty acids. While a diet high in most kinds of fat is linked to a higher risk of cancer and other health problems, there is an exception. Omega-3 fatty acids — a type of fat found in cold-water fish such as salmon, herring and mackerel — may reduce the risk of certain cancers. Study results are mixed, and some researchers say eating these fats has no effect on cancer. But these fats are still a healthy addition to your diet.
• Eat soy products and legumes. Soybeans and other legumes contain phytoestrogens, which are plant-based chemicals that behave like the hormone estrogen in the human body. These chemicals might help to prevent prostate cancer. In fact, one possible explanation for lower rates of prostate cancer in Asian men is that they eat more soy protein.
• Drink green tea. Green tea contains antioxidants such as polyphenols that may help prevent certain cancers and other health problems.
• Get enough vitamin D. Not many foods contain vitamin D, but fish liver oil, cheese and egg yolks contain some. Check with your doctor to see if you need a vitamin D supplement. Some studies suggest that vitamin D may help prevent prostate cancer.

Obesity and prostate cancer

Researchers have not established a direct link between obesity and incidence of prostate cancer. However, obesity might affect levels of hormones related to prostate cancer risk. It may also increase the risk of dying of prostate cancer.

Strategies for preventing obesity include:

• Following guidelines for a healthy diet
• Meeting with your doctor to develop a plan for physical activity
• Doing some form of aerobic exercise for 30 minutes or more daily

• Drugs to prevent prostate cancer

  Current research does not support the routine use of any drug to prevent prostate cancer, but several medications show potential benefits, including statins, aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin, others). Researchers are also studying certain drugs that affect testosterone levels. While these medications may help prevent prostate cancer, they can also cause side effects and are not generally recommended for routine use in preventing prostate cancer.

  Selenium and vitamin E

  Some nutrition research had suggested that daily doses of the mineral selenium, vitamin E or both may have helped to prevent prostate cancer. But further study has shown these supplements have no effect on prostate cancer. In some cases, these supplements may cause side effects or lead to other health conditions.

  Before using any supplement, talk with your doctor. This is particularly important if you're taking other over-the-counter or prescription medications. Taking vitamins, herbal medicines or nutritional supplements can pose health risks, especially in high doses. Some may even increase the risk of prostate cancer.

  Prostate cancer risk: A common-sense perspective

  Prostate cancer is the second most common cause of cancer death in men, exceeded only by lung cancer. Even so, prostate cancer affects far more men than it eventually kills. According to the American Cancer Society, about 1 in 6 men in the United States will be diagnosed with prostate cancer during their lifetime. Yet only 1 in 35 men in the U.S. will die of the disease.

  Why does the number of prostate cancer cases exceed the number of deaths by such a large ratio? One answer is that prostate cancer generally progresses more slowly than many other types of cancer. Many men live with it for years. Many survive disease-free after treatment. And others refrain from treatment while closely monitoring the cancer's progression — an approach known as "watchful waiting."

  To keep your risks in perspective, stay in regular contact with your doctor about your prostate health. Ask about prevention strategies that make the most sense for you, given your current health and medical history.

  An annual prostate checkup can't reduce your risk of cancer, as perhaps a healthy diet and exercise can. But if prostate cancer does develop, a digital rectal exam (DRE) and a prostate-specific antigen (PSA) test may discover the problem in its earliest stage, when treatment can be most effective.

10-Steps to Prevent Breast Cancer

Ann Kulze, M.D. is the author of Dr. Ann's 10-Step Diet (Top Ten Wellness and Fitness, October 2004), a primary care physician, spokesperson for Ruby Tuesday's Restaurant and mother of four. Dr. Ann designed these ten steps to show you how YOU can prevent breast cancer in your life.

1. Maintain a healthy body weight (BMI less than 25) throughout your life. Weight gain in midlife, independent of BMI, has been shown to significantly increase breast cancer risk. Additionally, and elevated BMI has been conclusively shown to increase the risk of post-menopausal breast cancer.

2. Minimize or avoid alcohol. Alcohol use is the most well established dietary risk factor for breast cancer. The Harvard Nurses' Health study, along with several others, has shown consuming more than one alcoholic beverage a day can increase breast cancer risk by as much as 20-25 percent.

3. Consume as many fruits and vegetables as possible. Eat seven or more servings daily. The superstars for breast cancer protection include all cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) ; dark leafy greens (collards, kale, spinach) ; carrots and tomatoes. The superstar fruits include citrus, berries and cherries. Note: it is best to eat cruciferous vegetables raw or lightly cooked, as some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat.

4. Exercise regularly the rest of your life. Many studies have shown that regular exercise provides powerful protection against breast cancer. Aim for 30 minutes or more of moderate aerobic activity (brisk walking) five or more days a week. Consistency and duration, not intensity, are key!

5. Do your fats right! The type of fat in your diet can affect your breast cancer risk. Minimize consumption of omega-6 fats (sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats. Maximize your intake of omega-3 fats, especially from oily fish (salmon, tuna, mackerel, sardines, lake trout and herring). Consume monounsaturated oils (canola, olive oil, nuts/seeds, avocados) as your primary fat source, as these foods have potential anticancer properties. Specifically, canola oil is a good source of omega-3 fats; extra virgin olive oil is a potent source of antioxidant polyphenols, including squalene; and nuts and seeds provide you with the cancer protective mineral, selenium.

6. Do your carbs right! Minimize consumption of the high glycemic index, "Great White Hazards" - white flour, white rice, white potatoes, sugar and products containing them. These foods trigger hormonal changes that promote cellular growth in breast tissue. Replace these "wrong" carbs with whole grains and beans/legumes. Beans/legumes because of their high fiber and lignan content are especially special.

7. Consume whole food soy products regularly, such as tofu, tempeh, edamame, roasted soy nuts, soy milk and miso. Only consume organic, non-GMO (genetically modified) soy. Epidemiologic studies have shown a positive association between soy consumption and reduced breast cancer risk.

8. Minimize exposure to pharmacologic estrogens and xeno-estrogens. Do not take prescription estrogens unless medically indicated. Lifetime exposure to estrogen plays a fundamental role in the development of breast cancer. Also avoid estrogen-like compounds found in environmental pollutants, such as pesticides and industrial chemicals. Buy organic produce if you can afford it; otherwise, thoroughly wash all non-organic produce. Minimize exposure to residual hormones found in non-organic dairy products, meat and poultry.

9. Take your supplements daily. A multivitamin, 500-1,000 mg of vitamin C in divided doses, 200-400 IUs of vitamin E as mixed tocopherols, and pharmaceutical grade fish oil. Also take 200 mcg of the mineral selenium or eat one to two Brazil nuts as an alternative. If you have a chronic medical condition or take prescription drugs, consult your physician first.

10. Maintain a positive mental outlook. Engage in self-nurturing behaviors regularly. Develop rich, warm and mutually beneficial relationships with family and friends. Get adequate sleep (7-8 hours per night). The mind-body associations with breast cancer are significant.

Cancer Fighting Foods/Spices

he National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. What you eat can hurt you, but it can also help you. Many of the common foods found in grocery stores or organic markets contain cancer-fighting properties, from the antioxidants that neutralize the damage caused by free radicals to the powerful phytochemicals that scientists are just beginning to explore. There isn't a single element in a particular food that does all the work: The best thing to do is eat a variety of foods.

The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.

Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Cruciferous vegetables - broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Figs apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven't seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.

Flax contains lignans, which may have an antioxidant effect and block or suppress cancerous changes. Flax is also high in omega-3 fatty acids, which are thought to protect against colon cancer and heart disease. See Budwig diet for a specialized diet using flax seed oil and cottage cheese. For studies about flax seed and flax oil, go to our Important News or Archives Page.

Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn't show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.

Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth of prostate cancer. However, excessive amounts can lead to elevated blood pressure.

Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.

Extracts from mushrooms have been successfully tested in recent years in Japan as an adjunct to chemotherapy. PSK is made from the Coriolus Versicolor. Maitake mushroom extract is PCM4.

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. (Note: Many people are allergic to the proteins in nuts, so if you have any symptoms such as itchy mouth, tight throat, wheezing, etc. after eating nuts, stop. Consider taking a selenium supplement instead or work with someone on how to eliminate this allergy.)

Oranges and lemons contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.

Papayas have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.

Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. According to a recent research study reported by Cancer Research 2001;61:6112-6119, rats fed diets of 5% to 10% black raspberries saw the number of esophageal tumors decrease by 43% to 62%. A diet containing 5% black raspberries was more effective than a diet containing 10% black raspberries. Research reported in the journal Nutrition and Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.

Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. Note: some research indicates that alcohol is considered a class "A" carcinogen which can actually cause cancer - see http://www.jrussellshealth.com/alccanc.html. You should probably switch to non-alcoholic wines.

Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven't found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Soy products like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy.

Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.

Tapioca is derived from the cassava plant. It is one of the many plants that manufactures cyanide by producing a chemical called linamarine which releases hydrogen cyanide when it is broken down by the linamarase enzyme. Spanish researches have been studying the cassava and attempting to clone the genes from the plant which are responsible for producing the hydrogen cyanide and then transfer it to a retrovirus. However, funding for the project has run out. http://news.bbc.co.uk/hi/english/health/newsid_317000/317467.stm for more information on this. For a list of other foods that contain B17, go to our laetrile page.

Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)

Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice.

Turnips are said to contain glucose molaes which is a cancer fighting compound. I haven't confirmed this.

Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.

Nutrition During Pregnancy

There is a need for proper nutrition during
pregnancy, as the mother's nutritional status will affect the
development of the baby. It is during the time of pregnancy, when
various changes take place in the expectant mother's body, which are not
just anatomical, but also physiological in nature. It is a very crucial
time and it becomes all the more necessary for the mother to take care
of herself and there arises a need for consuming healthy pregnancy
nutrition. Read further to explore information about nutrition during
pregnancy…
Some of the changes that take place in the expectant mother and
demand the need to make nutritional adjustments are:

Fat And Energy:it is during the time of pregnancy, when
fat deposits take place in the mother's body and it is this fats
storage that is later utilized by the body, during lactation, for
the formation of milk. Owing to this fact, the calorie requirement
generally increases by 300 calories. But it also depends from person
to person. An underweight mother needs to consume more calories than
an overweight mother. Well, it is preferable to consult your doctor,
as far as your calorie intake is concerned.
Protein:
protein is the most vital nutrient required by
the body. It happens during the early and mid pregnancy stages, that
protein starts getting stored in the body. And it is during the
later stages of pregnancy, when the foetus is rapidly developing,
that the body utilizes its protein reserves.
Minerals:
as far as the minerals are concerned, it is the
calcium and phosphorus that occupy a supreme position. Calcium is
vital for healthy bone and teeth formation and it is during
pregnancy that the calcium needs are especially high for the healthy
bone formation of the foetus.
Iron:
during pregnancy, the need for iron intake
increases, as this mineral is essential for the body's development.
Vitamin A: vitamin A is essential for carrying out
several bodily functions. It helps in improving vision and
maintaining the nervous equilibrium. Well, as far as the intake of
vitamin A is concerned, there is a need to ensure that you've had
your recommended daily vitamin intake.
faceFoods
to Avoid During Pregnancy
Eating a well balanced diet is necessary to maintain good health. It
becomes even more important for a pregnant woman. This is because of the
fact that the choice of food during pregnancy affects the health of the
expectant mother as well as development of the fetus.Nutrition During
Lactation
The nutrition needs of a nursing mother are much more, because the kind
of nutrition she consumes, will determine the quantity and quality of
milk that will directly affect the health of her baby.

Special Diets

Mediterranean and Eskimo Diet

People living on the Greek island of Crete have very low rates of heart disease even though their diet is high in fat. Most of their dietary fat comes from olive oil, a monounsaturated fat that tends to lower levels of "bad" LDL-cholesterol and maintain levels of "good" HDL-cholesterol. The Inuit, or Eskimo, people of Alaska and Greenland also are relatively free of heart disease despite a high-fat, high-cholesterol diet. The staple food in their diet is fish rich in omega-3 polyunsaturated fatty acids. Some research has shown that omega-3 fatty acids, found in fish such as salmon and mackerel as well as in soybean and canola oil, lower both LDL-cholesterol and triglyceride levels in the blood. Some nutrition experts recommend eating fish once or twice a week to reduce heart disease risk. However, dietary supplements containing concentrated fish oil are not recommended because there is insufficient evidence that they are beneficial and little is known about their long-term effects. Omega-6 polyunsaturated fatty acids have also been found in some studies to reduce both LDL- and HDL-cholesterol levels in the blood. Linoleic acid, an essential nutrient (one that the body cannot make for itself) and a component of corn, soybean and safflower oil, is an omega-6 fatty acid. At one time, many nutrition experts recommended increasing consumption of monounsaturated and polyunsaturated fats because of their cholesterol-lowering effects. Now, however, the advice is simply to reduce dietary intake of all types of fat. (Infants and young children, however, should not restrict dietary fat.)

Foods with The Highest And The Least Nutrition Content

The Center for Science in the Public Interest (Ralph Nader Group) has developed a rating scale to help people make more informed choices about the foods they eat. It is an open-ended scale that is based on a comparison of the beneficial components of a food to its harmful components. The higher the rating, the more nutritious the food.

In the snack food category, carrots have the highest nutritional rating, 48, because their high vitamin A and fiber content far outweigh, any detrimental components. Following carrots are green peppers, 44 (vitamin C and fiber); apples, 23 (fiber, iron, pectin); unbuttered, unsalted popcorn, 19 (fiber, eating satisfaction); celery, 17 (fiber, trace minerals); and potato chips, 15.

On the low end of the snack food scale are Twinkies, -34 (fat, sugar); jelly-beans, -38 (sugar, no nutrients); and Hershey's milk chocolate without nuts, -42 (sugar, cocoa, caffeine).

Desserts: Cantaloupe, 60, is rated highest, followed by strawberries, 34. Vanilla ice milk, 7, is rated higher than vanilla low-fat frozen yogurt, 3, which ranks much higher than vanilla ice cream, -22. And, then there's: Sara Lee chocolate cake, -26 and chocolate éclairs, -30.

Dannon Fruit Yogurt contains the equivalent of six teaspoons of sugar in each cup. Croissants are extremely high in fat. 59% of the 200 calories in Pepperidge Farm and Sara Lee's all-butter croissants come from fat. Compare this to the 5%-10% fat in breads, muffins and bagels.

Quiche is equally bad. More than half the calories in the crust come from fat. The basic filling of cheese, eggs, cream and bacon contains 25-27 grams of fat per serving... the equivalent of 7 teaspoons of lard. Wow!

Gourmet TV dinners are junkier than others. All of them are too high in salt. The difference lies in their fat content. Lean Cuisine and Weight Watchers dinners have a lower percentage of fat than the others, but Le Menu and Armour Dinner Classics contain as much fat as the old-line Banquet or Morton dinners.

Snacks: Granola bars, which used to be more nutritious than chocolate bars, are getting more and more junky as the manufacturers begin adding more candy ingredients. Per ounce, Nature Valley Granola clusters contain 3.3 teaspoons of added sugar, the same amount that's in a Snicker's bar, and more than in Nestle's Crunch, Hershey's milk chocolate with almonds or Mr. Goodbar, which contain only 2.7 teaspoons added sugar. Quaker Honey & Oats Granola Bar is the best of the lot, with only 1.5 teaspoons of added sugar... less than half the sugar of a Nature Valley bar.

Low-calorie crackers: Wheatsworth Wheat thins make you think they're full of whole-wheat flour ... but they contain 10 times more white flour than wheat, and 42% of their calories come from fat. Similarly, Keebler's Harvest Wheat Crackers are labeled "a blend of hearty wheat," but that's not the same as whole wheat. White flour and fat provide 51% of the calories in these crackers.

What Is Orthomolecular Medicine?

Orthomolecular medicine is the field of medicine that uses high-dose vitamins to treat chronic diseases. It promotes improving health and treating disease by using the optimum concentration of substances normally present in the body. Increasing the intake of such nutrients to levels well above those usually associated with preventing overt deficiency disease may have health benefits for some people. There is at least preliminary evidence that orthomolecular remedies may be effective in treating AIDS; brochial asthma; cancer; cardiovascular disease, heart attacks, and stroke; lymphedema; and mental and neurological disorders.

Nutrition Infocenter

The Four Basic Nutrients

Water, carbohydrates, proteins, and fats are the basic building blocks of a good diet. By choosing the healthiest forms of each of these nutrients, and eating them in the proper balance, you enable your body to function at its optimal level.

Water

The human body is two-thirds water. Water is an essential nutrient that is involved in every function of the body.

• Water helps transport nutrients and waste products in and out of cells.
• Water is necessary for all digestive, absorption, circulatory, and excretory functions
• Water is needed for the utilization of the water-soluble vitamins.
• It is needed for the maintenance of proper body temperature.

It is recommended that you drink at least eight 8-ounce glasses of water each day.

Benefits of Colon Cleansing

When you cleanse your colon; you cleanse your internal organs. You detoxify your body from harmful chemicals. When we have our food along with it we also take in many harmful toxins. Here comes the duty of colon to absorb the vitamins and minerals and throw out the harmful chemicals in form of stool or feces.

The colon will function properly only when it is kept clean and free from any types of blockages from waste matters. Colon gets blocked mainly because of our eating habits. Thus we get irregular bowel movements and constipation and severe other serious diseases. When you keep your colon clean you will definitely stay healthy and active for a long time. Your life span will increase.

The most important benefit of colon cleansing is preventing you from the dreadful disease the COLON CANCER. Not only in United States but also all over the world the colon cancer has become the leading cancer related death. Colon cancer is other wise known as colorectal cancer. The cancer starts in the large intestine or the rectum and ends in the colon. And the last point of colon cancer is death. With an unhealthy colon the feces get encrusted on the walls of the colon thus blocking the openings and slowing down the passage of the stool. Thus decaying and intoxicating our internal organs.

Other diseases like cardio vascular disease, colds, influenza, and arthritis are also a result of unhealthy colon. When you cleanse your colon you get the benefit of staying away from this disease also. Thus the benefit of colon cleansing leads to overall improved health conditions.

One of the master benefits of colon cleansing is getting rid of constipation. If you are suffering from constipation you might not want to get up in the morning and sit in the toilet with pain. But when you clean your colon you get rid of the painful constipation. The foods that we have are rich in fats and become difficult to digest.

The fiber content in the diet which helps digestion is normally zero thus leading to constipation. Thus feces decompose in the body instead of coming out and get hardened up in the walls of the colon and get it blocked. With regular colon cleansing you will be able to clean up the waste materials and hardened feces that have blocked the passage of the colon.

When the undigested matters will pass smoothly you will be free from constipation. Stay away from foods like red meat, refined sugar, diary products and packed food stuffs. These are the main source of constipation.

Weight loss is the most astonishing benefits of colon cleansing. After cleaning up the colon it has been found out that people tend to loose their weight. In fact people tend to lose up to 30 pounds of weight. This is surprising! The feces get rid from the colon thus resulting in weight loss.

Some other benefits of colon cleansing are:

• You tend to get a clearer and smooth skin from the treatment. I think this one of the sweetest benefit of colon cleansing.
• Your energy level increases and you feel active what a wonderful benefit of colon cleansing.
• You get better sleep in the night.
• Your level of concentration increases thus making you active in your office.

When you follow a regular routine you can get the maximum benefit of colon cleansing.

Amino Acids Supplements and Essential for a healthy living

Amino Acids - Introduction

Amino acids are the building blocks for all life, also the chemical basis for all protein. Protein is one of the biggest components of our bodies. Our bodies use amino acids to form the proteins which build everything from muscles and bones, skin and hair, to internal organs and fluids. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses; they are part of the enzyme & hormonal system; they build nucleoproteins (RNA & DNA); they carry oxygen throughout the body and participate in muscle activity.

Types of amino acids

There are about 20 natural amino acids. These can be divided into two basic groups: essential and non-essential. The essential amino acids are those which your body cannot produce. Your body only gets these through your diet. The nonessential amino acids are just as important, but your liver can manufacture them.

Facts about Amino acids

• All protein, 100%, is made up of amino acids... and proteins regulate nearly every biochemical reaction in the body.
• Amino acids account for 75% of dry body weight (total weight minus water weight).
• Most people get all the amino acids they need from the protein in their food. Protein deficiency is very rare.
• You need all twenty-two amino acids to make the 50,000-plus proteins you need for life.
• Amino acids make the many enzymes, hormones, neurotransmitters, and other chemical messengers that regulate your body.
• Some individual amino acids can help health problems, including heart disease, insomnia, and herpes.
• 100% of neurotransmitters, such as norepinephrine, serotonin, GABA, acetylcholine, aspartate, glutamate, are made of amino acids.
• 100% of hormones are made up of amino acids. Sex hormones are made up of amino acids plus fat or lipids.
• 100% of neuropeptides, the substances the brain releases with every thought, are amino acids.
• 100% of peptides are made up of amino acids.
• 95% of muscle is made up of amino acids.
• 95% of the heart is made up of amino acids.

Why amino acid supplements are important? - A CASE STUDY

It is difficult to prove why amino acid supplementation should become as routine as fluid replacement. Here is a case report that will help illustrate their importance in recovery:

Kristy M. is a 40 year old high-powered attorney, with a private practice and a job with the state. She is also a published author. She asked to be evaluated due to severe exhaustion that had been dogging her for the past six months. She has been physically active, jogging five miles a day. Somehow, she had time and energy to do it all. But she was terrified that life as she knew it was over.

Blood testing revealed that 40% of her amino acids were deficient. She was put on a nutritional program to correct her deficiencies. She returned to our office two weeks after starting on her program, for her first follow-up visit. Kristy was thrilled to announce that she felt great and that she was jogging two miles a day. In fact, her recovery started 48 hours after starting on the nutritional program provided by The Gersten Institute.

When evaluated two weeks later, her energy was even better, and she has continued to regain her health. This is indeed a fast response. Not many people begin a major turnaround within two days of beginning an amino acid program, but we see them.

When you see a "Kristy" and have the proof in your office and in your patient's life, you begin to understand why amino acid supplementation should be the next thing you receive . . . after water.

Where we can find amino acid supplements?

An essential amino acid supplement can be found in health food stores, or naturally from protein rich sources such as meat, fish, dairy products, and vegetables such as legumes, peas, and grains. Another great amino acid supplement is in the form of powder, which will help athletes build muscle and gain lean muscle weight.

Who needs it and what are some symptoms of deficiency?

Those who could benefit from amino acid supplementation are vegetarians, people with allergies, stress-related fatigue, or hypoglycemia.

Trouble digesting food could be a signal of a diminishment in the production of digestive enzymes. This could lead to poor nutrition because one's body cannot digest food at full capacity. In essence, one's body needs amino acids in order to get amino acids from food.

How much should be taken? Are there any side effects?

One and one-half grams of powder three times a day should be sufficient to provide the body with an adequate supply of available amino acids to assist in digesting food and bulking up. There are no side effects with proper supplementation.

AMINO ACID REFERENCE GUIDE

• ALANINE: Enhances immune system; lowers risk of kidney stones; aids in alleviating hypoglycemia.
• ARGININE: Increases sperm count; accelerates wound healing; enhances sexual performance in men; tones muscle tissue.
• ASPARAGINE: Promotes balance in the central nervous system.
• ASPARTIC ACID, BRANCHED CHAIN AMINO ACIDS (LEUCINE, ISOLEUCINE, VALINE): Enhances immune system; increases stamina and endurance; expels harmful ammonia from the body.
• CYSTEINE: Helps prevent baldness; alleviates psoriasis; improves condition of hair, skin and nails; promotes fat burning and muscle building. (Converts into cystine as needed.)
• CYSTINE: Aids in preventing side effects from chemotherapy and radiation therapy; reduces accumulation of age spots. (Converts into cysteine as needed.)
• GLUTAMIC ACID: Helps improve brain function; aids in metabolism of sugars and fats; useful in treatment of children's behavioral disorders, epilepsy, and muscular dystrophy. (Converts into glutamine as needed.)
• GLUTAMINE: Helps improve brain function; alleviate fatigue; aid in ulcer healing time; build and maintain muscle; elevate mood; reduce craving for sugar and alcohol. (Converts to glutamic acid in brain.)
• GLYCINE: Necessary for central nervous system function; aids in healing; helps treat stomach hyperacidity; prevent seizures. (Can be converted into serine in the body when needed.)
• HISTIDINE: Helps alleviate rheumatoid arthritis; alleviates stress; aids in improving libido.
• LYSINE: Helps improve concentration; enhances fertility; aids in preventing herpes simplex infection.
• METHIONINE: Aids in lowering cholesterol; helps in treatment of schizophrenia and Parkinson's disease; may protect against tumors.
• ORNITHINE: Works as a muscle-building hormone; increases potency of arginine.
• PHENYLALANINE: Acts as an antidepressant; helps suppress appetite; can function in some forms as a natural painkiller.
• PROLINE: Aids in wound healing; helps increase learning ability.
• SERINE: Helps alleviate pain; can act as a natural anti-psychotic.
• TAURINE: Helps strengthen heart function; may prevent macular degeneration; aids in digestion of fats and absorption of fat-soluble vitamins.
• THREONINE: Necessary for utilization of protein in diet; may provide symptomatic improvement in some patients with Lou Gehrig's disease, amytrophic lateral sclerosis (ALS).
• TRYPTOPHAN: Aids in reducing anxiety; helps induce sleep; may help in control of alcoholism.
• TYROSINE: Improves sex drive; helps alleviate stress; can act as an appetite suppressant and mood elevator.

Natural herbs for good health

Herbs act in almost magical and astonishing ways: spasms may relax, pains vainsh, constipation overcome, nervousness recede, headaches disappear, colds be banished, allergies counteracted, fevers controlled, blood flow arrested... the magic is endless.

Since early Neanderthal man, plants and herbs have been used for healing purposes and maintaining good health. Even has medical science has progressed, methods and ideas based on herbal healing have sustained and grown in different countries, across different cultures, often being used in exactly the same way. For instance, bitter chamomile is used as digestive aid throughout the world.

Traditional herbal remedies have led scientists to the development of numerous 'modern' drugs; from aspirin, tranquilizers and to heart saving digitalis, establishing beyond doubt the efficiency of 'herbal medicine'. We also recommend learning about ayurveda and ayurvedic medicine including many ayurvedic remedies and herbs.

Using Herbs Safely

• Never exceed the manufacturer's recommended dose.
• Stop taking your herbal medicine if you suffer side-effects.
• Always seek professional advice if your symptoms persist.
• Do not take herbal medicines in pregnancy or when breast feeding, unless their safety has been established.
• If you are taking conventional medicine, or have any long-term medical condition, check with your doctor before taking a herbal medicine or supplement.

Recommended Herbs To Try

• Acai Berry - Acai is thought of as nature’s perfect energy fruit. It is packed full of amino acids, antioxidants and essential omega fatty acids. The good fats! Also contains lots of iron, fiber, and many other vitamins and minerals.
• Green Tea - The benefits of green tea in a human body are so remarkable that it is believed that the key to a longer and healthier life may just be brewing in your cup!
• White Tea With Acai - White tea is the least processed tea and has the highest antioxidant levels. It may be the supreme drink of health.

Minerals

Minerals are inorganic substances like sodium, potassium, chlorine, phosphorus, magnesium, calcium, iodine, iron, cobalt, copper. Minerals are the most basic form into which organic matter can be broken. Minerals play an important role in the health of your body in terms of healthy bones, teeth, hair, nails, nerve and muscle activity and regulation of body fluids.

Benefits of Minerals

Minerals are essential for regulating and building the cells which make up the body. Minerals help to maintain the volume of water necessary for the life processes in the body. These are essential for the proper growth and assimilation of the organic substances, and development of every part of the body. Each of the essential food minerals does a specific job in the body, while some of them do extra work in teams to keep the body cells healthy. Even slight changes in the concentration of the important minerals in the blood may rapidly endanger life.

Sources of Minerals

Plants incorporate minerals from the soil into their own tisses. For this reason fruits, vegetables, grains, legumes, nuts and seeds are often excellent sources of minerals. Minerals, as they occur in the earth in their natural form, are inorgainc or lifeless. In plants, however, most minerals are combined with organic molecules. This usually results in better mineral absorption. Green leafy vegetables are the best source of many minerals.

Minerals are classified into two categories: major and minor, on the basis of intake level.

• Major Minerals: More than 100 mg is required per day.
• Minor or trace Minerals: Less than 100 mg is required per day.

Total Mineral Content Required in the Body

In the above graph, minerals from calcium to magnesium are major minerals, and minerals after that are trace minerals.

Do I really need vitamin pills?

Do I really need vitamin pills?

The answer is YES. Most of us, no matter how hard we try, just can't eat a good, nutritious diet at every meal every day. We need the help vitamin and mineral supplements can give. And sometimes we need a vitamin or mineral boost to help deal with health problems and relieve symptoms.

Supplements are an easy, safe, and inexpensive way to make sure you're getting the vitamins and minerals your body has to have for optimum health. Taking supplements can improve your health now and ensure it for the future. Also, there are many herbal remedies that keeps you health as well!

How much vitamins and minerals do you really need?

Your body needs only small amounts of vitamins and minerals. But because what the body manufactures is often not enough, these must be obtained from your diet and from supplements.

Water-soluble vitamins are absorbed by the intestine and carried through the bloodstream. They are not stored in the body and must be taken daily in order to prevent deficiency.

Fat-soluble vitamins are better metabolized by your body if you take it with fat, oil, or protein in the same meal (or take your pill with this type of food). These types of vitamins are stored in the body, therefore, you do not want to take these in excessive amounts, since your body retains them and the effect can be toxic.

Vitamin Facts

• The human body uses food to manufacture all its building blocks as well as to provide fuel. To do this, it performs several thousand different chemical reactions. Each reaction is controlled by "enzymes" and "coenzymes". Some of the coenzymes contain vitamins which the body cannot make by itself and which must be obtained from outside the body.
• About 25% of US households do not have balanced meals to meet the requirements that the body needs in digesting enough nutrients to sustain the body's health and fuel factors.
• Research has shown that almost all varieties of disease can be produced by the deficiency of vitamins, minerals, amino acids, and other nutrients. Vitamins are vital for your skin. The most important factor of nutritional deficiencies is the intense processing and refining of foods like cereals and sugar.
• A lot of the vitamins in fruits and vegetables are lost between the farm and your plate. The longer the foods are stored before you eat them, the more nutrients are lost. Heat, light, and exposure to air all reduce the amount of vitamins, especially Vitamin C, thiamin, and folic acid.

Six basic Nutrients required for sustaining a healthy body

If you eat a balanced diet, you should get adequate amounts of the Six basic Nutrients that you need for good health. Use these guidelines to plan a varied diet for each day.

Carbohydrates

Carbohydrates are underrated as part of the Six basic Nutrients, but are essential for energy, the breakdown of protein, and to protect the body from toxins. There are two groups: monosaccharides and polysaccharides. Glucose forms part of the monosaccharides, which are single molecule sugars. Glucose fuels the body’s chemical processes. Polysaccharides are composed of monosaccharide molecules. They are called complex carbohydrates and are found in fruit, vegetables and grain. Starch is the most important polysaccharide. Carbohydrates prevent dehydration.

Protein

Protein is essential as part of the Six basic Nutrients because the body is made of proteins. Proteins consist of amino acids. The body needs about 22 amino acids to make all its proteins, but can only manufacture 14 of these in its cells. The rest of the amino acids are derived from food intake. The Recommended Dietary Allowances (RDA) suggest 0,8 grams of protein for every kilogram of body weight. Proteins form part of hormones and enzymes, help form antibodies to fight infection, build muscles, and repair damaged tissue. Meat, fish, poultry, dairy products and eggs are excellent sources of protein.

Fat

Fat is the third component of the Six basic Nutrients. There are five groups of fat: saturated; monounsaturated; polyunsaturated; trans-fatty acids and omega 3 fatty acids. You should limit your intake of trans-fatty acids as they lead to higher cholesterol levels. Fat produces more energy than carbohydrate and protein. It helps with the absorption of fat-soluble vitamins such as vitamins A, D, E and K. It keeps the body warm, maintains hair and skin, and protects the vital organs. Fat should form 30 percent or less of your total calorie intake. Saturated fats should form less that 10 percent of the total calorie intake.

Vitamins

They are chemicals that the body needs to process nutrients, regulate the nervous system, and help to build genetic material, proteins, red blood cells, and hormones. The body cannot create enough vitamins and you therefore need to obtain it from food and supplements. Day light and heat can destroy vitamins. You should therefore store it only for short periods and consume fresh. Use little water to cook vegetables and only cook it for a short period. Vitamins as part of the Six basic Nutrients are best obtained from a balanced diet rather than from supplements. Vitamins are mostly found in vegetables and fruit, but can also be obtained from dairy products, poultry, fish, meat and eggs.

Minerals

Minerals form part of the Six basic Nutrients needed to sustain a healthy body and mind. Minerals are inorganic substances that the body needs for forming teeth, bones, and blood cells, regulating body fluids and to assist in the chemical processes of the body. There are two main categories of the essential minerals needed for survival. Macro minerals include calcium, magnesium, chloride, phosphorus, sulphur and potassium sodium. You need a minimum of 100 mg a day. The other group is called trace minerals and you need a smaller quantity of this group. It includes copper, cobalt, iodine, iron, fluoride, manganese, selenium, zinc, and molybdenum.

Water

Water is the most important component of the Six basic Nutrients. Water makes up 50 to 75% of the human body. You need at least 8 glasses of water a day to keep the body healthy. It cleanses the body, keeps the skin, organs and hair in good shape, is needed to produce digestive enzymes, help the body collect the nutrients from food and liquids, helps to control the body temperature, and is needed for proper cell function. Woman should drink more water than men in order to prevent premature ageing. You need to drink more than two liters of water per day if you exercise. You don’t have to drink only water; it can form part of other liquids such as herbal tea, milk and juices. Caffeine rich products such as coffee dehydrate the body and you will need to drink more water if you consume a lot of coffee.

Food , Diet And Sleep

Diet is especially important when treating sleep disorders, and it is essential to rule out food intolerances as a cause. In one study of infants, sleeplessness was eliminated by removing cow's milk from the diet and then reproduced by its reintroduction.

Certain types of food promote sleep while others inhibit it.

Foods to Eat

	Chlorophyll-rich foods, such as leafy, green. vegetables, steamed or boiled.
	Microalgae, such as chlorella and spirulina.
	Oyster shell can be purchased in health food stores and taken as a nutritional supplement.
	Whole grains: Whole wheat, brown rice, and oats have a calming and soothing effect on the nervous system and the mind. Carbohydrates also boost serotonin, which promotes better sleep.
	Mushrooms (all types)
	Fruit, especially mulberries and lemons, which calm the mind.
	Seeds: jujube seeds are used to calm the spirit and support the heart. Chia seeds also have a sedative effect.
	Dill
	Basil

Foods such as bread, bagels, and crackers that are high in complex carbohydrates have a mild sleep-enhancing effect because they increase serotonin, a brain neurotransmitter that promotes sleep.

A glass of warm milk with honey is one of the oldest and best remedies for insomnia. Milk contains tryptophan which, when converted to seratonin in the body, induces sleep and prevents waking.

Lettuce has a long-standing reputation for promoting healthy sleep. This is due to an opium-related substance combined with traces of the anticramping agent hyoscyarnin present in lettuce. Lettuce should be an integral part of your evening diet if you are suffering from sleep disorders. The meal should also include legumes, peanuts, nutritional yeast, fish or poultry. These foods contain vitamin B3 (niacin). Niacin is involved in seratonin synthesis and promotes healthy sleep. Mixed with a little lemon juice for flavor, lettuce juice is an effective sleep-inducing drink highly preferable to the synthetic chemical agents in sleeping pills.

Foods to Avoid

	Coffee
	Tea
	Spicy foods
	Cola
	Chocolate
	Stimulant drugs
	Alcohol
	Refined carbohydrates (They drain the B vitamins.)
	Additives
	Preservatives
	Non-organic foods containing pesticides.
	Canned foods or any source of toxicity or heavy metals.
	Sugar and foods high in sugar and refined carbohydrates. These raise blood-sugar levels and can cause a burst of energy that disturbs sleep.
	Foods that are likely to cause gas, heartburn, or indigestion, such as fatty or spicy foods, garlic-flavored foods, beans, cucumbers, and peanuts.
	Foods such as meat that are high in protein can inhibit sleep by blocking the synthesis of serotonin, making us feel more alert.
	Monosodium glutamate (MSG), often found in Chinese food. This causes a stimulant reaction in some people.
	Avoid cigarettes and tobacco. While smoking may seem to have a calming effect, nicotine is actually a neurostimulant and can cause sleep problems.
	Alcohol and caffeine are two beverages/food that you must avoid for a healthy sleep. Avoid caffeine in all forms (tea, coffee, cola, chocolate).

The sensitivity to the stimulant effects of caffeine varies greatly from one person to the next. This is largely a reflection of how quickly the body can eliminate caffeine. Even small amounts of caffeine such as those found in decaffeinated coffee or chocolate, may be enough to cause insomnia in some people.
Alcohol produces a number of sleep-impairing effects. In addition to causing the release of adrenaline, alcohol impairs the transport of tryptophan into the brain, and, because the brain is dependent upon tryptophan as the source for serotonin (an important neurotransmitter that initiates sleep), alcohol disrupts serotonin levels.

Avoid too many ingredients in a meal and too much food late at night.

Recommendations

If you want to fall asleep more easily, eat a high-carbohydrate snack and avoid high-protein foods in the hour or two before bed time.

In the evening, eat turkey, bananas, figs, dates, yogurt, milk, tuna, and whole grain crackers or nut butter. These foods are high in tryptophan, which promotes sleep. Eating a grapefruit half at bedtime also helps.

Avoid bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, spinach, tomatoes, and wine close to bedtime. These foods contain tyramine, which increases the release of norepinephrine, a brain stimulant.

Our digestive system slows at night. So, it is harder to digest late meals. Avoid heavy meals before bedtime.

How To Avoid Nocturnal Hypoglycemia

Nocturnal hypoglycemia (low nighttime blood glucose level) is an important cause of sleep-maintenance insomnia. When there is a drop in the blood glucose level, it causes the release of hormones that regulate glucose levels. These compounds stimulate the brain. They are a natural signal that it is time to eat.

Many people suffer from faulty glucose metabolism, either hypoglycemia or diabetes, because of overeating refined carbohydrates. Good bedtime snacks to keep blood sugar levels steady throughout the night are oatmeal and other whole grain cereals, whole grain breads and muffins, and other complex carbohydrates. These foods will not only help maintain blood sugar levels, they actually can help promote sleep by increasing the level of serotonin within the brain.

The Importance of Food and Nutritional Education

Perhaps one of the most relevant topics of home economics education to today’s social climate is food science and nutrition. According to the Centers for Disease Control and Prevention, the rate of obesity among children and adolescents has tripled over the past twenty years and is considered an epidemic (3). Also, with increased pressures coming from the media and other external sources, adolescents are also very susceptible to negative body image and are at risk of developing eating disorders (7). Considering how common food and nutritional related health problems have become among the American youth, it seems critical that formal education covering healthy dietary choices be a part of every student’s lesson plan. Home economics programs allow students to gain access to this essential information.

Learning about healthy nutritional practices has several positive implications for a student’s physical well being. Studies have shown that food habits learned at an early age are hard to influence and change (7). Without proper nutritional guidance, children are susceptible towards falling into long lasting poor eating habits that may lead to a number of health risks, including childhood obesity. Obesity not only has harmful affects on one’s personal health, but can also cause emotional stress, especially among children and adolescents. However, school programs designed to educate and encourage children to make wise eating choices can help alleviate the prevalence of obesity. And according to one study, the earlier individuals are exposed to certain practices, the more likely they’ll consider them a permanent aspect of their behavior (7). Possessing knowledge about food and its nutritional content is valuable at any age, as people continue to make eating choices throughout the course of their lifetimes.

As well as understanding how the over-consumption of food can lead to health risks, students in home economics courses are taught about the under-consumption of foods and other eating disorders. Because of their increasing self-image insecurities that stem from physical body changes during puberty, adolescents are highly concerned with their weight, and in turn, food intake. Many adolescents, especially girls, feel the only way to deal with the increased pressures of being thin is to limit their caloric intake. However, this means of restrictive eating is extremely detrimental to a person’s health as a lack of nutrients and energy makes it impossible for normal bodily function (7). Studies have shown that one way to help prevent eating disorders is to educate children about the importance of eating healthy during their adolescent years, and that more of these preventative programs should be in existence (7). This is why home economics programs in schools are seen as indispensable by many educators. They not only provide students with an understanding of our basic nutritional needs for survival, but also help to prevent harmful dietary practices that affect such a large number of youth today.

Drinks

Drinks are very important for our bodies to work properly and to make sure we don't get dehydrated. But to make healthy choices it's important to know what to drink and when.

Drinking enough?

Are you getting enough fluids for your body to work properly? Can you spot the signs of dehydration?

Drinking enough?

Soft drinks

We should be trying to drink at least 6 to 8 glasses a day to avoid dehydration. But watch out for the empty calories in many soft drinks.

Water and soft drinks

Alcohol

Find out how much you can drink and still be healthy and get some practical tips if you need to cut down.

Alcohol

Milk and dairy

Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A and B12.

They're also an important source of calcium, which helps to keep our bones strong. The calcium in dairy foods are easy for the body to absorb.

Healthier choices

The fat content of different dairy products varies a lot and much of this is saturated fat, which can raise cholesterol and is linked to heart disease.

Most cheeses (e.g. Brie, Stilton, Cheddar, Lancashire and Double Gloucester) contain between 20 and 40g fat per 100g. If you're trying to make the healthier choice, you don't need to avoid cheese, but it's a good idea to keep a check on how much you eat and how often. For example, you could try eating it less often or having smaller portions.

If you're using cheese to flavour a dish or a sauce, you could try using a very strong-tasting cheese, such as mature Cheddar or blue cheese, because then you'll need less.

Another option is to choose reduced-fat hard cheeses, which usually contain between 10 and 16g fat per 100g. A few cheeses are even lower in fat (3g fat per 100g or less), including reduced-fat cottage cheese and Quark.

If you're trying to cut down on fat, it's a good idea to go for lower fat milks. As well as semi-skimmed and skimmed milks, you can also buy 1% fat milk. This contains nearly half the fat of semi-skimmed milk but still provides the important nutritional benefits of milk, including calcium, protein, minerals and vitamins. You can also choose low-fat yoghurts or fromage frais. These products contain at least the same amount of protein, B vitamins, calcium, magnesium, phosphorus, potassium and zinc as full-fat versions. They just contain less fat.

Cream and butter are high in fat, so try to use them sparingly. You can use plain yoghurt and fromage frais instead of cream, soured cream or Crème fraîche in recipes. And low-fat spreads can be used instead of butter.

It's also worth remembering that some dairy products can be high in salt, and too much salt can cause high blood pressure (hypertension), which is also linked to heart disease. Adults should be eating no more than 6g of salt a day.

Some flavoured and malted milk products and shakes tend to contain added sugar, which can be bad for our teeth.

You can check the amount of fat, salt and sugar by looking at the nutrition information on the label. If you compare similar products you will be able to choose the ones with lower amounts.

When you are pregnant

Dairy foods are very important in pregnancy because calcium helps your unborn baby's developing bones to harden.

But when you're pregnant you should avoid unpasteurised dairy products and cheeses such as Camembert, Brie or chevre (a type of goats' cheese), or others that have a similar rind. You should also avoid soft blue cheeses.

This is because they can contain high levels of listeria, a germ that can cause miscarriage, stillbirth or severe illness in a newborn baby.

There is no listeria risk with cottage cheese, processed cheese or hard cheeses (such as Cheddar), even if they are unpasteurised, so there is no need to avoid these.

Babies and children

Milk and dairy products are an important part of a child's diet. They are a good source of energy and protein, and contain a wide range of vitamins and minerals, particularly calcium, which growing children and young people need to build healthy bones and teeth.

Babies
Breast milk is the best drink for babies for the first year and beyond. The only alternative to breast milk in the first six months is infant formula. Choose an infant formula based on cows' milk unless you have been advised otherwise by your health professional. You should continue to give your baby breast milk or formula milk until he or she is at least a year old.

Ordinary full-fat milk isn't suitable as a drink until a baby is a year old. This is because it doesn't contain the right balance of nutrients to meet your baby's needs. Ordinary full-fat milks (from cows, goats or sheep) can be used for cooking in foods such as cheese sauce and custard from six months.

At about a year old, a switch can be made to full-fat milk as a drink.

Another type of infant formula is soya-based infant formula. But only use soya-based infant formula on the advice of your GP or health visitor. Babies who are allergic to cows' milk may also be allergic to soya.

In almost all cases, breastfeeding or another type of formula will be a better choice.

Infant formulas and follow-on formulas based on goats' milk protein are not suitable for babies and have not been approved for use in Europe. If you are currently using a goats' milk formula for feeding your baby it is important to seek the advice of your health professional about the most appropriate type of formula for your baby's needs, before changing to a different formula.

Children
Children should drink whole milk until they are at least two years old because they may not get as many calories as they need from semi-skimmed milk.

After the age of two, children can gradually move to semi-skimmed milk as a main drink, as long as they are eating well and getting plenty of calories and nutrients from a varied diet.

Don't give skimmed or 1% milk to children until they're at least five years old because it's too low in calories. Skimmed milk contains only very small amounts of vitamin A, which children need.

Children between the ages of one and three need to have about 350mg of calcium a day. About 300ml milk (three fifths of a pint) would provide this.

Goats' and sheep's milk
These aren't suitable as drinks for babies under a year old because they don't contain the right balance of nutrients to meet your baby's needs.

Providing they are pasteurised, ordinary full-fat goats' and sheep's milk can be used as drinks once a baby is a year old.

Ordinary full-fat milks (from cows, goats or sheep) can be used for cooking in foods such as cheese sauce and custard from six months.

Pasteurisation

Pasteurisation is a process of heat treatment intended to kill harmful food poisoning bacteria.

You can sometimes buy unpasteurised milk and cream. Although these products are very popular with some people, they could be harmful.

This is because they have not been heat-treated and so could contain harmful food poisoning bacteria.

When you see raw drinking milk (from cows, goats or sheep) on sale, it needs to carry a warning to say that it has not been heat-treated and may contain harmful bacteria.

Children, people who are unwell, pregnant women and older people are particularly vulnerable to food poisoning and so should not have unpasteurised milk or cream.

If you choose unpasteurised milk or cream, be especially careful to keep them properly refrigerated because they both have a short shelf-life.

Allergy and intolerance

Some people have an intolerance to milk. This is called 'lactose intolerance'.

Lactose intolerance is more common in certain countries and ethnic groups than in others. In communities where milk is not traditionally part of the typical adult diet, a much bigger proportion of people are affected. For example, in South America, Africa and Asia, more than 50% of the population are intolerant to lactose, reaching nearly 100% in some parts of Asia. In the UK, Ireland, Northern Europe and America, we think that, on average, about 5% of the adult population have this condition.

Lactose intolerance can cause symptoms such as bloating and diarrhoea. There is no medical treatment for lactose intolerance, but symptoms can be avoided by controlling the amount of lactose in the diet. Adults with lactose intolerance can often have a small amount of milk without reacting. Milk from mammals including cows, goats and sheep all contain lactose. This means that goats' milk and sheep's milk aren't suitable alternatives to cows' milk for people who are intolerant to lactose.

People with lactose intolerance often find that they can eat cheese and yoghurt without any problems. Cheese contains much less lactose than milk. Yoghurt contains a similar amount of lactose to milk, but it still seems to be easier to digest for people with lactose intolerance. This might be something to do with the bacteria used to make it.

Milk allergy, unlike lactose intolerance, can cause severe reactions. But often the symptoms are mild. They can affect any part of the body and can include rashes, diarrhoea, vomiting, stomach cramps and difficulty breathing.

In a very few cases, milk allergy can cause anaphylaxis. This is a life-threatening allergic reaction, which involves someone finding it hard to breathe, their lips or mouth become swollen, and they could collapse. If this does happen, you should call 999 immediately and describe what is happening.

Milk allergy affects 2 to 7% of babies under a year old. Children usually grow out of milk allergy by the time they are three, but about a fifth are still allergic to milk when they are adults.

Don't cut milk and dairy products out of your diet, or your child's diet, without talking to your GP or a dietitian. Otherwise you or your child might not get enough of important nutrients such as calcium.