Category: Uncategorized
Millions of people around the UK consume dairy products on a daily basis. Our huge consumption of dairy is due not only to the convenience it brings to cooking and the habit of cooking with and eating dairy for the majority of our lives but more alarmingly because of the mantra that we are fed by government and the dairy industry that it is beneficial to our health that somehow you need dairy to ensure you consume enough calcium to maintain strong and healthy bones.
The stories we are told about why we should consume dairy are based almost entirely upon half-truths and are driven, not for the benefit of the nation’s health, but to ensure the continued profits of the dairy industry.
The Myths Surrounding Why We Should Drink Milk
We Need the Calcium Provided by Dairy for Strong Bones
Dairy UK advocates the promotion of three portions of dairy products per day. They claim that research results show that dairy is ‘even more favourable (in terms of blood pressure, cholesterol, weight control, certain cancers, bones and teeth) than fruit and vegetables’.
This has been the golden ticket of the dairy industry for many, many years - regardless of the fact that it simply is not true. Literally hundreds of highly respected research studies conducted over many years and with a huge cross section of participants have shown that increased dairy intake does not correlate with improved bone strength (Cumming and Klineberg, 1994; Huang and Himes, 1996; Cummings, Nevitt and Browner et al, 1995; Nordin, 1997). In several studies, dairy calcium has been shown to actually increase the risk of osteoporosis and decrease the strength of bones!
How the dairy industry is still allowed to promote their products on the basis of the benefits of dairy calcium is beyond comprehension. Research has proven beyond doubt that bone strength is not related to calcium intake.
Bone strength is increased through exercise (Lloyd, Petit et al, 2004), increased intake of vegetables and fruit (Tucker, Hannan et al, 1999) and a reduction of animal protein and sodium (Finn, 1998).
3 Servings of Dairy Helps Weight Loss
‘Dairy Management Inc. (responsible for the 3-a-day campaign) is the non-profit domestic and international planning and management organization responsible for increasing demand for U.S.-produced dairy products on behalf of America’s dairy farmers.’ - So clearly our welfare is more important than sales and profits then….
The UK and US dairy industries are allocating more and more of their marketing spend to the message that three servings of dairy can actually help people to lose weight.
This campaign has clear commercial, rather than health goals as the dairy industry looks to ensure that dieters are given a reason to continue consuming dairy. In the US, the $180-million milk-moustache ad campaign during early 2005 was spearheaded by celebrities such as Dr. Phil, giving consumers very little information, but sending the message that it is ok to consume dairy on a regular basis. This campaign has been met with mixed reviews in health circles, but the bottom line is that it has boosted sales of milk in the US through the publicising of just one research study, funded by the dairy industry and with very questionable data. Is this legal?
The basis of their argument is that dairy contains calcium (stronger bones argument again), plus potassium, phosphorus, protein, vitamins D, A and B12, riboflavin and niacin. However, nowhere on throughout the 3-a-day literature are quantities of these nutrients or daily requirements discussed - nor the fact that you can get each of these nutrients in abundance from fruit and vegetables without having to consume the cholesterol, calories, saturated fats and sugars contained in dairy produce.
There is simply no way that dairy can help support weight loss. Even skimmed milk is over 50% sugar (as a percentage of calories) and of the thousands of research studies conducted on dairy and its role in health, only one researcher claims that milk aids in weight loss. And his research is funded by the dairy industry.
The Facts about Dairy
The increase in cancer, heart disease, diabetes, obesity and asthma that has occurred in the Western world over the past century directly correlates with the increase in dairy consumption.
In fact, a Professor of Nutritional Sciences at Cornell University, Colin Campbell, has undertaken the largest study of diet and disease in medical history. His findings are incredible - high animal calcium and animal protein intake is the primary cause of degenerative disease.
Granted, dairy may contain certain useful nutrients in varying proportions. However, similarly to how we often hear that coffee, red wine and dark chocolate are ‘good for us’, it doesn’t mean we should ignore the negatives or start on a diet of red wine and chocolate for breakfast, lunch and dinner. As with all life choices, we have to weigh up the pro’s and the cons - and with dairy, the cons far outweigh the pros .
Twelve pounds of milk are required to manufacture one pint of Ben’s very rich ice cream.
Reasons to Kick the Dairy Habit:
1. Trans Fats, Sugar, Saturated Fat, Cholesterol, Chemicals, Calories
Dairy products are riddled with dangerously high levels of bad, saturated fats, cholesterol and sugars which all contribute significantly to degenerative disease. For example, butter is 100% fat, Cheddar cheese 74% fat, whole milk 49% fat and even ‘2% milk’ is 35% fat .
High fat diets are, without doubt, strongly linked to the alarming obesity levels in the US and UK, with research showing that 59% of American men and 49% of American women now being overweight. In relation to dairy, this may have something to do with the fact that the average American consumes approximately 600 pounds of dairy products every year - that is five times more dairy than fruit!
2. Cancer
Dairy products are directly related to an increased risk of prostate cancer , ovarian cancer , prostate cancer, breast cancer, colon cancer and testicular cancer
The American Cancer Society states that “about one-third of the 500,000 cancer deaths that occur in the United States each year is due to dietary factors…Although the committee recognizes that no diet can guarantee full protection against any disease, we believe that our recommendations offer the best nutrition information currently available to help Americans reduce their risk of cancer.”
Furthermore, their two highest recommendations are: “1. Choose most of the foods you eat from plant sources”; and “2. Limit your intake of high-fat foods, particularly from animal sources.”
3. Cardiovascular Disease (CVD)
CVD is the number one cause of death in the UK and the US with research suggesting that over 3,000 Americans suffer a heart attack every day - and over the past 40 years, research from highly respected journals such as, the International Journal of Cardiology , European Journal of Epidemiology and the American Journal of Clinical Nutrition have all found a direct correlation between regular dairy consumption and a massive increase in CVD.
This increased risk of CVD is not just a result of the cholesterol and fat contained in dairy produce , but also the animal protein, milk carbohydrates and milk sugar lactose which play havoc with our bodies health.
4. Osteoporosis
For many years milk has been marketed for its supposed ability to prevent osteoporosis - however, research has shown this to be untrue . According to the 12-year Harvard Nurses’ Health Study, milk intake had absolutely benefit with regards to bone fracture risk and that increased dairy calcium could actually have the reverse effect and lead to a decrease in bone strength!
Studies into the factors that effect bone strength in young adults have highlighted that exercise is actually the predominant determinant of bone strength. Another research exploration which examined over 58 studies into nutrition and bone health found very little evidence to suggest that increasing milk or other dairy intake improved the bone strength of young adults .
5. Diabetes
Medical science has proven, beyond doubt that there is a direct relationship between frequent dairy consumption and an increased risk of diabetes. For instance, a cross-cultural study conducted with children from 40 different countries identified that the higher the consumption of dairy and other animal products, the more likely the child was of developing diabetes. The study also found that those children who had a largely vegetarian diet has a highly decreased risk .
Diabetes UK claim that ‘over 80 per cent of people with Type 2 diabetes are overweight at diagnosis. The more overweight you are, the greater your risk of diabetes.’ They also add that those with cardiovascular illness and those with high blood pressure are also highly at risk of diabetes. As it is clear that a diet high in dairy dramatically increases the likelihood of being overweight and of suffering from cardiovascular problems, the chances of suffering from diabetes are also increased.
Life After Dairy
Transitioning to a dairy-free diet or reducing the amount of dairy you consume is not as difficult as you would think - and the benefits are well worth the sacrifices. However, many people retain dairy in their diet due to the belief that you need dairy to ensure you give your body certain nutrients. This is certainly not true as a diet that is rich in leafy, green vegetables and fruits offers you far more nutrients, vitamins, minerals and antioxidants:
- Sources of Calcium: Green vegetables, such as kale and broccoli, and almonds are far better than milk as calcium sources.
- Iron: Milk is actually very low in iron and also causes blood loss from the intestinal tract, which even depletes the iron stores from the body. Dried beans and dark leafy green vegetables are excellent sources of iron, and are even reported to be a more efficient source of iron on a per calorie basis than meat or any other animal produce.
- Protein: It is a common misconception that vegetarians or those who do not consume dairy regularly are somehow going to be deficient in protein. This could not be further from the truth. Although animal products often contain more protein than certain vegetables, the important fact to note is actually how much protein the body needs on a daily basis. The RDA of protein is only 47g for women and 54g for men. This is easily consumed on a varied dairy-free diet - in fact, over consumption of protein can have a very negative impact upon the body inlcuding reduced kidney function and potentially the onset of osteoperosis.
Non dairy sources of protein include cereals and grains; leafy green vegetables; Legumes - beans, lentils, peas, peanuts; Nuts; Spirulina; Seeds; Soy products; Sprouts; Wheatgrass and other grasses/ green powders;
Wheatgrass juice is actually a complete protein and contains, amongst others, the following amino acids: arginine, serine, absenisic, lysine, aspartic acid, glycine, alanine, methionine, leucine, tryptophane, phenylalanine, valine and valine.
There is actually no health related reason why one should consume dairy on a regular basis. For the nutrients that it does contain, the sacrifices and damage it causes to the body far outweighs any potential benefit.
Energise for Life aims to bring you all of the information you need to make the most informed decisions about your diet and lifestyle - as well as all of the benefits you would associate with the ideal online shopping experience: exceptional choice, effortless ordering, speedy delivery and excellent customer service.
According to the Search Engine Marketing Professional Organization (SEMPO), advertisers spent $4 billion in 2004 on search marketing programs and are expected to spend 39% more than that this year.
Search engine marketing appears to be a great way to advertise but is it right for you and your business? If you are not already employing search engine marketing(SEM) for you business is there a way to forecast the return should you decide to invest in it? Is there a way to measure the results you are getting if you have already invested in SEM?
The answer is mostly yes. By utilizing data discovered in recently released research surveys and with the help of a few free online tools you can put begin to take some of the guesswork out of search engine marketing ROI.
By using Overture’s free keyword suggestion tool (inventory.overture.com) you can get an idea of how many times a keyword is getting searched each month. Another free tool to use is called Good Keywords and can be downloaded from www.goodkeywords.com.
Let’s say for instance that you are a mortgage broker in the Denver Colorado area and you are interested in getting more leads for your business. You have a website and are considering search engine marketing to bring in some new leads. You get a quote from a search engine marketing provider who can guarantee top 10 positions among the major search engines for 6 months for your keywords for $1,500.00.
The question now becomes is it worth it to you to spend the $1,500.00. To figure this out we need to look at some numbers.
Berrier & Associates estimate that 65% of all traffic generated by a search in a search engine will go to the sites listed within the first 10 results (first page) returned for that search. By using Overture’s keyword suggestion tool you discover that the term “Denver mortgage broker” gets approximately 540 searches a month.
Using this criteria a first page position for “Denver mortgage broker” would bring you approximately 65% of 540 searches a month = 350 visitors to your site each month. Having a compelling title tag in your website’s pages might even boost this visitor number since the title tag is what appears as the clickable link in the search results.
The formula we just used would then be applied to all the other keywords you are targeting such as “mortgage Denver” which gets approximately 2,600 searches a month or “mortgage company Denver” with 466 searches a month. A first page placement for any of those would yield similar results.
So let’s say we just use the “Denver mortgage broker” key phrase as our example with its estimated 350 visitors a month for a first page position. You would now need to know what your website conversion rate is. The website conversion rate is the ratio of leads or sales you get per visitor amount. The average website conversion rate is about 1-2% or 1-2 leads or sales for every 100 visitors according to Shop.org.
If your website conversion rate is average then you would expect on average 2-3 good leads from your site each month for that one first page listing. Then depending on your sales conversion rate which is the number of sales per leads you get on average multiplied by your average sale price you can begin to calculate what your return might be.
So let’s say as a mortgage broker you make roughly $2k on each deal you broker and your sales conversion rate is 1 sale for every 3 quality leads. In any given month then you could estimate 1 sale at $2k out of the 3 quality leads generated from your website which came as a result of the 350 visitors you got from being on the first page of Google, Yahoo or MSN for the term “Denver mortgage broker”.
You paid the search engine marketing company $1,500.00 dollars for 6 months of first page listings. From one of those first page listings you stand to gain $2k x 6 months = $12,000.00. That sounds like a really good return for money invested.
In closing the methodology outlined in this article to calculate search engine marketing ROI is by no means 100% accurate due to several factors but it is a good way to get a “feel” for what you might get back for your marketing dollars. Its also a way to get business owners to start thinking about how to better track their e-business. I have just finsished building a quick and easy seo tool that will enable you to do these calculations automatically available for free at this link SEO Tool
Copyright 2005 Charles Preston. All rights reserved.
Charles Preston is an Austin based SEO with 7 years of industry experience. Charles is the President of Click Response an internet marketing company focused on teaching small businesses how to get the most out of their internet marketing. For a free consultation or more information please visit http://www.clickresponse.net
Category: Uncategorized
Hormonal changes during pregnancy, and quite normal fat gain often makes many women feel unattractive and sometimes quite depressed. Many women still believe that “eating for two” is the way to go during pregnancy. I am sorry if I disappoint some of you, but this really is not the case. If a woman eats to satisfy her appetite, her weight will usually increase by about 3.5kg (8lb) in the first 20 weeks of pregnancy and then by about 0.5kg (1lb) a week until the end of the pregnancy. The total weight gain during pregnancy will be about 12.5kg (27lb). Gaining too much weight during pregnancy can raise blood pressure and increases the risk of becoming obese (very overweight) in the future. Although women should not restrict their food intake or go on slimming diets when pregnant, there is no need to increase food intakes significantly until late pregnancy. Incidentally, those who do gain weight over and above what is normal are the ones who struggle most with post-pregnancy weight loss, and fatigue.
LATE PREGNANCY
The estimated averaged requirement for energy (EAR) increases during the last three months of pregnancy by an average of 800kJ (200kcal) per day… equivalent to 2 oatcakes with ricotta cheese and fruit spread and 2 dried figs - a snack like this would provide extra iron and calcium too - 2 vital nutrients to increase during these latter stages!
At this time a woman’s energy expenditure from physical activity is usually reduced.
So what can you do to lose any unwanted pounds gained during pregnancy?
For new mums!
The most natural, safest and easiest way to lose weight after giving birth is to breastfeed! Breastfeeding can burn up to 500 calories a day (the equivalent of a good workout) so helps drop excess pounds and enables many women to get back to their pre-pregnancy weight without too much effort.
Breastfeeding not only gives your baby the best possible start in life, but it also gives you added incentive to eat healthily and sensibly. Breast milk is not only the perfect food for your baby; it is also your baby’s main protection against disease and infection. Baby’s first milk or “colostrum” provides vital IgA antibodies (the first-line defence antibodies) received in the first 24-48 hours of life! These are not found in formula milks. Naturally the health of the mother is paramount in passing on healthy immunity to the child. Many protective antibodies are “anti-allergenic” protecting the baby against developing food allergies, asthma, eczema and other allergic conditions. Breast milk has the perfect fat and protein profile for the baby, and nutrients such as iron and manganese are much more absorbable in breast milk than they are in formula milks. Furthermore, only breast milk contains chromium (essential for controlling blood sugar levels), selenium (an important antioxidant), and normal levels of essential fatty acids (EFAs), which are vital for the baby’s brain development. Lastly, breast-feeding helps to establish a protective bacterial population in the infant’s digestive tract - yes, those “friendly bacteria” we hear so much about!
During the early weeks of motherhood… breastfeeding, regular daily walks, and “intelligent” eating is the way to go.
N.B. DO NOT DIET WHILE BREAST FEEDING
Fat cells contain toxins and nasty “residues” of foods eaten in previous years! Losing weight too quickly releases these stored toxins into the bloodstream. Often the liver cannot clear them quickly enough, and for breast-feeding Mums, these can easily be transported into breast milk. Remember you’ll gradually lose weight quite naturally if you can breast feed. Dieting only reduces the nutrient quality of your breast milk, reduces the level of sugar in the blood and the level of certain brain chemicals. This leads to binge eating and mood changes - so DO NOT diet, especially while breastfeeding!
You must look after yourself…
In order to give your baby the best start in life, the first consideration has to be the food you eat. It is important to have an adequate intake of nutrients, particularly the B vitamins, zinc and EFAs. Foods such as oily fish, pumpkin and sunflower seeds, avocados, almonds etc. contain all these types of nutrients making them excellent snack foods or additions to salads, soups and stir-fries. The quest to cut down on calories by avoiding all fatty foods generally results in a deficiency of EFAs, which are vital to the body’s metabolism.
Suggested meals and eating times for pregnant or breast-feeding Mums:
7-8am - Breakfast (Oat porridge with soya milk, chopped banana + pumpkin seeds or ground linseeds)
10-11am - Snack (a pear and 6-8 almonds)
1-2pm - Light Lunch (Small baked sweet potato with tuna, tomato, avocado and salad)
4-5pm - Snack (fresh fruit, rice cakes and fruit spread)
7-8pm - Evening meal (poached fish or grilled chicken, salad, steamed veg & brown rice)
Other snacks (nut and seed mix, fresh fruit, raw crudités and ricotta dip)
N.B. Try almond or rice milk occasionally on homemade cereal. Use Tahini (sesame seed spread) or almond butter on breads & crackers, pure fruit spreads instead of jams, and use cold flax seed oil (rich in omega-3 fats) daily. Other beneficial oils include olive oil for cooking, and using cold walnut oil and pumpkin seed oil on salads, rice and vegetables.
In terms of portion sizes, work more to your natural appetite, and begin to better recognise TRUE hunger signals. If you think of hunger on a scale of 1-10, only eat when feeling about 2/3, and STOP when you feel satisfied, around 7-8. This “appetite scale” is a key tool and one I often use when helping people with weight problems and “emotional” eating - i.e. eating to fill an emotional void, rather than purely for fuelling reasons!
Dietary advise for all Mums
Watch your sugars!
Sugar is a major culprit in weight gain and obesity. Being hooked on sugar and sugary foods is easily passed on to children and a recipe for developing blood sugar and energy imbalances, behavioural and weight problems. Biscuits, cakes, chocolate bars, processed foods and low-fat foods contain the most “hidden” sugars. Read food labels carefully, and try and get you and your children used to more natural foods and natural sugars. Natural sweetness is present in many fresh foods. Try doing taste tests with the children, identifying different flavours and degrees of “sweetness” in fruit and vegetables, dried figs, apricots and raisins. Use honey used in cooking or drizzled on plain yogurt! Eat up to 4 pieces of fruit a day and encourage your children to do the same. Fruit such as bananas, apples, pears and berries in the summer are great snack foods to have between meals. Get out of the habit of giving sweets or sweet food as treats. This only becomes a learned habit and one, which you were probably taught as a child! Sweet things soon become something we turn to when feeling low or depressed, or something we often reward ourselves with. Try also not to use high fat and sugary snacks to fight boredom. Engage the children in a game, or take a trip to the park.
Healthy snack foods
It is OK to snack, providing a) that you are hungry and b) the foods that you snack on are nutritious. There are some good examples below! Protein foods eaten as snacks tend to fire up the metabolism more effectively than carbohydrate dense foods such as bread, biscuits, scones, flapjacks and cake. These are not the best foods for maintaining energy levels or burning fat due to the disruptive effect they have on blood sugar levels, and the ease at which excess is eventually stored in fat cells as FAT! Slow-releasing carbohydrates (fresh vegetables and wholegrains, and low-sugar fruits) and protein foods better balance blood sugar, promote energy and help to burn fat.
Here are some perfect examples of small snacks and meals to give you energy and kick-start the metabolism:
An apple or pear and a palmful of almonds
Other fresh fruit with a handful of pumpkin or sunflower seeds
2 oatcakes with mashed avocado, or Tahini spread
A tuna or poached salmon salad
Aduki bean and chickpea salad with lettuce and tomatoes
Vegetable crudités and hummus
A bowl of chunky homemade vegetable soup
Stir-fry tofu or chicken and vegetables
Feeding children healthy snack foods is critical to develop good eating habits. It also means that if you are tempted to finish off leftovers, at least they will be healthy leftovers!
Great snack foods for the children (and Mum!):
Mini rice cakes thinly spread with almond butter or pure fruit spread.
A few strawberries, pieces of pear or some grapes.
Carrot sticks and cherry tomatoes.
Popcorn - instead of crisps - use olive oil over high heat. Sprinkle some whole corn kernels into a pan. Cover and wait for the popping to finish. Empty pan immediately to avoid burning.
Yogurt lollies - Mix fruit juice concentrate with natural yogurt to desired taste and freeze in lolly moulds.
With children, it is better to give a couple of alternatives for snacks or foods at meal times, rather than saying “What would you like? Offer them an apple or a banana when they come in from school or nursery. Children need your authority (not your lack of willpower!). Lay the lunch or dinner table with 2 or 3 choices of things they can eat, and use lots of colours and shapes.
Children’s health and vitality largely comes from the food they eat. By teaching your children to eat healthy, nutritious foods, you will also be teaching or re-training yourself to understand how diet can make all the difference when it comes to looking and feeling your best!
Dietary advice for Mums
Eat regularly, 4-5 times a day.
Eat 4-5 pieces of fruit a day.
Keep sugars and refined carbohydrates to an absolute minimum.
Avoid carbohydrate-dense foods such as bread, scones, biscuits etc. during the day.
Snack on fresh fruit, pumpkin seeds, sunflower seeds, almonds, walnuts, an avocado etc. All these foods keep blood sugar levels stable, reduce sweet cravings, and nuts and seeds contain EFA’s. Remember, EFA’s are essential for normal metabolic functioning and remove stored fat from fat cells.
Try and eat fish as a main meal at least 3 times a week.
Drink at least 2 litres (3 pints) of filtered tap water a day.
Don’t eat late, especially not a high fat, high calorie meal.
Eat a large bowl of fresh salad everyday.
Cut right back on tea and coffee and avoid all together if breast-feeding.
Suggested meals and eating times if you want to lose weight:
7-8am - Breakfast (Chopped apple & pear, live plain yogurt + 1 dessert spoon of seeds)
10-11am - Snack (2 oatcakes with Tahini spread)
1-2pm - Light Lunch (large salad with tuna, tomato and avocado)
4-5pm - Snack (1-2 pieces of fruit)
7-8pm - Evening meal (steamed or grilled fish, tofu or chicken, salad, steamed veg & 1 tbsp. wholegrain or basmati rice)
Other snacks (peaches, raw carrot, olives, celery and tomato)
N.B. Try soya or goat’s milk on cereal. Use dairy-free spreads such as Vitaquell margarine or Tahini (sesame seed spread) on bread & crackers, pure fruit spreads instead of jams, and try flax seed oil (rich in omega-3 fats), sesame oil, or walnut oil on salads, rice and vegetables.
Some exercise advice when you’ve found your “me time”!!!
Exercise (coupled with a healthy eating regime) makes all the difference when trying to regain pre-pregnancy, or simply an ideal weight and shape. Exercising regularly can be difficult with babies and young children… BUT, it is not impossible!
Keeping fit and toned creates a happier person, a happier Mum, and happier children. Surely that’s incentive enough! Staying active with energetic children is easy, and at the same time it’s helping keep the metabolic rate active. However, to really burn excess fat, it’s necessary to literally “train” the body to do this. Regular cardiovascular exercise that significantly raises the heart rate has to be a major consideration when wanting to lose weight. The sooner you can start a regular programme of aerobic activity the better.
Brisk or power walking, jogging, steady cycling, mountain biking, aerobics classes, step classes or swimming are great examples of cardiovascular activities that are particularly effective at teaching the body to better burn body fat. Try these exercises for 30 minutes 3-4 times a week if possible. It is important to take time out for yourself, so don’t feel guilty about doing this. Husbands, partners, parents, friends etc. can watch the kids while you go for a 30 minute brisk walk, a gym workout, a swim, or continue with your favourite exercise class.
Alternatively, crches nowadays are very accessible and a ‘haven’ for many busy Mums. They can be very useful, and a great opportunity for your child to begin interacting with other young children.
Sitting at home is a recipe for eating too much so try and spend as much time being active with your children. Weather permitting, spend time in the garden or park, go walking, and involve yourself and your child in activities such as throwing and catching a ball, swimming or tennis.
Pelvic floor exercises - essential after giving birth!
Try and perform some “pelvic floor” strengthening exercises. These can be done literally anywhere and at any time of the day. The pelvic floor muscles become weakened after pregnancy so need to be worked in order to avoid embarrassing “leaking”!
The easiest way to do this is to imagine you’re desperately trying to stop the flow of urine. Squeeze the muscles upwards, HOLD for 30 seconds, and then release. Complete this exercise up to 20 times, twice a day if you feel these muscles have become weak.
It is also important to re-strengthen weak abdominal muscles. Abdominal curls are one of the best exercises to tone and flatten the abdomen, so try and do a couple of sets after your 30 minute aerobic sessions. With any exercise, perform the movements slowly and in a controlled way, working to the point of “muscular fatigue” (i.e. the last few are hurting!).
Tips to remember
* Be active as much as possible
* Take time out for yourself
* Try and routinely do 30 minutes of cardiovascular exercise 3-4 times a week
* Cut out sugar and sugary foods
* Get used to naturally sweetened foods such as figs and grapes, and raw vegetables such as carrots and tomatoes
* Replace desserts with fresh fruit or have a salad starter instead
* Avoid carbohydrate dense foods throughout the day
* Drink part fruit juice and part water to increase fluid intake
* If you’re a new Mum, remember breast is best for natural weight loss!
Lucy-Ann Prideaux MSc BSc RNutr
Registered Nutritionist
Category: Uncategorized
Secretly we all want just a few things in life, none the
least of which is to live a life that is healthy and
energetic. One way to accomplish this is to eat a well
balanced diet that fuels the body to take on life’s
challenges.
Did you know that one of the best things you can do to
improve your overall health and well being is to eat a
diet that is well rounded and nutritious?
Diet can make the difference between feeling great and
feeling just o.k. But how do you know which foods will
propel you to health and well being?
Proper nutrition is easy. In fact, all you need to do to
ensure your health and well being is follow five simple
steps, outlined below.
Top Five Tips for Maintaining Optimal Nutrition
•Eat a well balanced diet. This means you have to
incorporate foods from each of the four food groups.
•Adopt the phrase moderation. At no time should you
consider some foods ‘bad’ and other foods ‘good’.
Rather, all foods can be nourishing if they are eaten in
moderation. Chocolate cake will not make you fat if you
don’t eat it every day for dinner!
•Take a multi-vitamin. Even the healthiest dieter may
not get all of the vitamins and nutrients they need from
diet alone. Why? Our bodies aren’t always able to
absorb nutrients efficiently from the foods we eat.
Thus it is important to take a multi-vitamin and mineral
supplement daily.
•Get enough sleep. Sleep deprivation can wreak havoc on
your diet, and even contribute to weight gain.
•Exercise daily. Even 10 minutes of routine exercise
can help your body maintain its peak fitness level.
Excessive consumption of alcohol can also wreak havoc on
your diet. Alcohol inhibits the body’s ability to absorb
vital nutrients, such as calcium. In addition, alcohol
in the evening can interfere with your sleep cycle.
Other things you can do to improve you nutrition include
incorporating lean proteins and fish into your diet. Fatty
fishes including salmon provide key nutrients called
“essential fatty acids” which help your brains abilityto
function properly.
Nutrition is a choice. For you to be the healthiest
person you can be, it is vital that you make choices that
are good for you and your well being. Adopting just a
couple of the strategies above will help you tremendously
on your journey toward optimal health.
Beverley Brooke, Editor of Health & Finesse - Free health, diet and fitness articles and weekly newsletters
http://www.healthandfinesse.com
I like to bark. I mean, I like to bark A LOT. So, whattya gonna do about it? Well, if you’re Amber and Terry, you’re going to do NOTHING about it. Ain’t nobody going to silence the Rubinman, you know what I’m sayin’? If you’re NOT Amber and Terry, though (i.e. you’re smart) and you want to know how to get your dog to just freakin’ shut up once in a while, here’s what you need to know…
Why is your dog barking?
I’ll be honest here: I bark because I like it. And because it gets me some attention. I’m all about the attention. Now, you coulda probably guessed about the attention thing, but the fact that we actually ENJOY it? Who knew?
It’s true, though. Sometimes I just get a kick out of it. It’s like, I start barking because I’m excited, and then after a while I’m all, “hey! This totally rocks!” So I bark some more. And then some more after that. Then I finish up with a quick round of barking. Sometimes I come back for an encore. The truth is, by this time, like Justin Timberlake, I’m lovin’ it. So, how’re you gonna stop me? (Clue: you’re not. You’ll NEVER stop the Rubinman. But you know what I mean.)
Well, if you want to stop a dog that’s barking just for the hell of it, you’re gonna hafta get clever. Cleverer than Amber and Terry. Whatever you do, DON’T shout at me. You want to know what I think when you shout at me while I’m barking? I think, “Coooool! They’re totally barking with me! This SO rocks!” Ha! Amateurs!
No, what you need to do is, you need to distract me. You could play with me. You could feed me. (Actually, you should totally feed me. That’s the best thing to do. End of article.) But it’s better if you TRAIN me. Uh-huh. TRAIN ME.
Now, I know what y’all are thinking. You’re all, “But the Rubinman is cleverer than me! I’d NEVER train him!” Well, you’re right. You totally wouldn’t. But if you have a NORMAL dog, you can train it. Mebbe.
I am what’s called “clicker trained.” Clicker training is when you, like, get this CLICKY thing and get your dog to believe that if the thing clicks, something good happens. Could be a goodboy. Could be a big cuddle. (Note: the Rubinman is NOT a sissy. But a cuddle can be nice). Could be playing with your toys. Whatever it is, it’s GOOD. The clicker is power, and once ya got power over the dog, you’re the boss of it.* If you’re REALLY clever, you can teach your mutt to bark on command, and then stop barking on command too, using the clicker. That’s probably too advanced for you lot, though, so…
Understand why YOUR dog is barking
So, yeah, now you know why the Rubinman barks. It’s important to know why YOUR dog barks, though. Here are some possible reasons:
He is bored.
He is scared. (I mean, I’m NEVER scared, but then I WAS raised by wolves…)
He is lonely.
He has seen the postman.
Little Timmy is stuck down a well and your dog wants to lead you to that well, rescue little Timmy and get a reward. I’ll tell ya, that happens to me a LOT.
Soooooo many reasons for barking there. First thing you need to do is, you need to find out which reason is the right one. I’ll be honest here: it’s probably the postman.
A word about the postman
Most so-called “exerts” will tell you that your dog barks when he sees the postman because the postman is intruding on your property and the dog can’t tell the difference between “friend” and “foe.” What a lot of crap experts talk, no? If I talked crap like that, man, I’d be ashamed to call myself the Rubinman, I really would.
As any dog will tell you, we bark at the postman because we hate that sucker. In the wild, postmen are our natural enemies. Walking up our driveway day after day. Stuffing things through our door. Ringing the bell. I mean, honestly, do YOU think that’s acceptable behaviour?
Stopping the barking
You ain’t never gonna stop the “me against the postman” mentality. All you can do, really, is bribe your dog to stay quiet. Remember: we have no morals. (I mean, we sniff other dog’s butts IN THE STREET, do we look like we’d turn up our noses at a spot of bribery?) We won’t be offended if you bribe us.
Now, I’m not saying you should always bribe us with chocolate goodboys. (I totally AM saying that, by the way). I’m just saying the best way to get us to behave is to reward us handsomely when we behave ourselves. Goodboys. Cuddles. Rubbing our furry bellies. Do this and we will stop barking. Mebbe.
* Amber and Terry, obviously, are NOT the boss of me, though. No one’s the boss of me.
Rubin is a wolf in Bichon Frise’s clothing. Read his blog, the Dog’s Diary
Rubin’s owner, Amber, is a freelance writer. Visit Amber’s website Hot Igloo Copywriting
Category: Uncategorized
Flax is lovely blue flowered crop that grows rampant in the prairies and is often mistaken as a wild flower. This delicate plant produces tiny seeds that offer a wide variety of terrific health benefits. This health benefits include:
o Soluble fibers which reduce cholesterol level and therefore lower the risk of heart disease
o Alpha linolenic acid and omega-3 fatty acid to help reduce blood thickness reducing the chance of blood clots
o Phytoestrogens which are similar to human estrogen and can be helpful for women during their hormonal cycle or during menopause
o Flax seed has reduced both the number and size of cancerous tumors in both breast and prostate cancer
Flax seed can easily be added into a normal diet. It can be added to cereals, breads, muffins, pancakes, and cookies. Additionally, it can be mixed well into fluids like juices, smoothies and applesauce. As well as meat dishes and as a salad or sandwich topper like mayonnaise or mustard.
Flax may reduce the incidence and size of tumors. One small study by Lilian Thompson, a professor of nutritional sciences at the University of Toronto, showed that the rate of tumor growth in breast cancer patients was reduced when they consumed 25 grams of flax per day.
Flax seed can be used whole, ground, or in oil forms. Flax seed can be ground in a coffee grinder, pepper grinders, or a flax seed grinder which can easily be bought online. Whole flax seed offers fiber which is great for the digestive system and for reducing cholesterol. Grinding flax seed allows the digestive tract to absorb the other available nutrients like omega-3 and omega-6 fatty acids and lignans. It is suggested that a combination of both whole and ground flax seed be incorporated into the normal daily diet to get the best health benefits available from flax seed.
Flax seed must be stored properly in all forms. It is extremely sensitive to heat and sunlight. Exposure to either will cause the flax seed to quickly spoil. Store all flax seed in an air tight container in a cool place.
View our recommended source for 100% organic Flax Seed. http://www.flaxseedpro.com is a great site for all of your flax seed needs. There is also a section of the site dedicated to Flax Seed Information with many articles and postings by customers.
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If you or someone you know suffers from rheumatoid arthritis, you know how painful and debilitating it can be. If you haven’t walked a mile in those shoes, you can’t imagine how frustrating it can be. Your doctor may say try this medication, try that. Don’t do this, do that. But sometimes, to no avail. The disease is caused by a misguided immune system attack on the body’s own joint tissue, which leads to swelling, pain, stiffness and in some cases deformity. Rheumatoid arthritis is more common among women than men.
Perhaps what you’re eating, or more specifically what you’re not eating can be causing some of your soreness. Recent findings suggest that a diet high in fruits, vegetables, legumes and certain oils aids in relieving symptoms in people with rheumatoid arthritis. After following a diet rich in fruits and veggies for three months, people with rheumatoid arthritis experienced a number of improvements not seen in people following a typical American diet high in processed foods. Some of the improvements shown include a decrease in pain, inflammation, disease activity and in the number of swollen joints. Further, previous research suggested that more olive oil and cooked vegetables help protect people from the symptoms of rheumatoid arthritis.
The current results suggest that “patients with (rheumatoid arthritis) can obtain better physical function and increase their vitality” from eating a fruit, vegetables, legumes and some oils diet for three months, write Dr. Lars Skoldstam of Visby Hospital in Sweden and colleagues.
This plan is similar to that of people who live in the Mediterranean. They also tend to eat a lot of fruit, vegetables, and legumes, more fish and less red meat. Moreover, they drink a moderate amount of wine, and rely on olive oil as their main source of dietary fat. Earlier research has suggested that followers of this diet enjoy a wide range of benefits, such as a lower risk of heart disease, cancer and memory loss.
Additional studies have shown that citrus fruit and zinc may also cut rheumatoid arthritis risk. Citrus can be helpful because of the antioxidants they contain. Findings are not conclusive, yet promising.
In the study, the doctors found that women getting less than 40 micrograms of beta-cryptoxanthin, a component found in citrus fruits such as oranges and grapefruit were at a somewhat elevated danger of developing rheumatoid arthritis than women who consumed more than that amount.
Although thus far it has only been proven that genetics is the culprit behind rheumatoid arthritis, if there have been some findings as to the benefits of eating fruits and vegetables, wouldn’t it make sense for suffers to up their intake? It certainly can’t hurt… and may actually help. Now please pass the broccoli with a side of grapefruit!
About the Author
Joe Serpico is webmaster at aa-fitness-guide.com. For much more information regarding exercise, health, nutrition, and fitness, visit http://www.aa-fitness-guide.com
Category: Uncategorized
Coming of age equals coming of a variety of body pains. And do you know what most of our oldies would complain about regarding this issue? Arthritis. An estimate of over 50 million Americans suffer from osteoarthritis, rheumatoid arthritis and other conditions related conditions.
The most common form of arthritis is osteoarthritis. It is the kind of arthritis that usually affects nearly three-quarters of those over 50. At the onset of arthritis, pain is not a part of the major system yet. Morning and after rest stiffness and crackling joints are usually the first few symptoms that confirm the diagnosis of the condition. Upon the development of the disease, patients are expected to suffer from more discomfort, disability and pain.
If left untreated, it can become progressively distressing and painful crippling can result. This is particularly true with rheumatoid arthritis. Rheumatoid arthritis usually affects women. It is prevalent with age group of 20 to 45.
Arthritis is not only caused by the wear and tear the joints undergo. There are other factors that aggravate this condition. Rheumatoid arthritis is considered an immune deficiency syndrome where antibodies develop against components of joint tissue, and mistakenly and aggressively attack the joints. Misdirected neovascularization leads to displacement of water while decreasing the volume and viscosity of synovial fluid (fluid between joints), further lessening the flexibility and cushioning power of the joint, until the surfaces of raw unprotected bone painfully begin to wear against each other, as it happens in conditions of Osteoarthritis. Inborn recessive genetic errors may also predict the inclination of a person to develop arthritis.
Dealing with the chronic pain of arthritis can be frustrating. Pain from arthritis is often caused by inflammation, a localized protective reaction of tissues to irritation or any kind of injury and is often characterized by pain, redness, swelling and even disability. Crepitation is a process that can also cause the pain that is felt by an arthritis patient. It is the rubbing together of two bone fragments that cause a crackling sound. Muscle tension and fatigue can also cause the pain.
The usual treatment for arthritis is through the use of painkillers. Non-steroidal Anti-Inflammatory Drugs (NSAIDs) like aspirin can help relieve the pain of arthritis. But they only target the symptom and not the disease itself. Studies even show that the continual use of these NSAIDs may even cause joint deterioration thus making arthritis worse. Modern medicine does not have much to offer for the cure of this disease.
The traditional temporary arthritis pain relief medications available leave a lot to be desired. Other pain solutions can be relied on to achieve arthritis pain relief. Massage therapy, hydrotherapy and cold packs are a few of the simple methods of pain management. Herbal remedies such as ginger, willow bark and fish oils and the well-known cartilage constituents glucosamine sulfate and chondroitin sulfate are also promising a lot in revolutionizing the treatment of arthritis. Aside from the symptomatic relief they offer, they actually interfere with the origin of the disease. They are also being considered to help the body rebuild functioning joints. Also reported to be fast acting,in cream form, they increase mobility and optimal repair of joint structures as they help reinforce the body’s protective linings and lubricating fluids by recovering cell stability and function to stop further damage.
Those discovered treatments among many might just be the best among the elusive arthritis pain relief that are commercially available. But above all, no matter how clichéd it may sound, an ounce of prevention is better than a pound of cure.
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Note: This article may be freely reproduced as long as the AUTHOR’S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes.
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About the Author
Charlene J. Nuble 2005. For up to date links and information about arthritis, please go to: http://arthritis.besthealthlink.net/ or for updated links and information on all health related topics, go to: http://www.besthealthlink.net/
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Enzymes are the workers in our body that make everything function, by enabling chemical reactions. All living cells contain enzymes. They are hard to visualize, since they are not something tangible, but our lives depend on them.
There are many kinds of enzymes, and they do everything from helping us breath to
our start of life at conception. Eighty percent of our DNA code relates to enzymes.
But the kind of enzymes discussed here relate to our digestion and the food we eat.
In the process of digestion, the digestive enzymes in our bodies break down food
into tiny particles that are easily assimilated by the body into the blood stream.
These are compounds that the body can use for fuel, growth and repair. One food
may take hundreds of different types of enzymes for the body to digest.
Food is naturally filled with enzymes, called “food enzymes”, that help us to digest
that food. The problem is that when we cook or process it, we kill those enzymes.
Temperatures over 118 degrees will destroy the enzymes. A good example of this is
pineapple, which has some very powerful digestive enzymes in it. These enzymes
work so well that when added to gelatin (like Jell-O), the enzymes won’t allow the
gelatin to thicken. So, the only kind of pineapple you can add to gelatin is canned
pineapple, which has been cooked and processed so that all the enzymes have been
destroyed. It is now safe to add to gelatin, but not as good for your body.
Our body can manufacture enzymes, called “digestive enzymes”, in pancreas. But
when we eat a diet that is filled with mostly cooked and processed foods, depleted
of enzymes, the pancreas is forced to work much harder than it was meant to,
manufacturing the enzymes the body needs to digest these foods. So the pancreas
ends up overworking, and the body spends much needed energy and resources on
digestion instead of important things like boosting the immune system, growth,
repairs in the body and fighting disease. Even worse, if the pancreas becomes so
overworked that it shuts down, then bits of undigested food start floating around
the body in the bloodstream, causing all kinds of trouble and illnesses.
The pancreas can be healed in time, with a diet filled with an abundance of
enzymes. A diet that includes raw fruits, vegetables, seeds and nuts, as well as
fermented and marinated foods, will help keep the pancreas from getting that bad
to begin with, and will enable the body to spend it’s energy on more important
processes like boosting the immune system and fighting disease. If your pancreas is
overworked, enzyme supplementation may be a healthy and safe addition. Check
with your health care provider, or naturopathic physician to be sure.
Food enzymes not only help with digestion, but also cleanse the body, breaking
down allergens and environmental products that can potentially be harmful. This is
why it is so vital that we eat a diet containing lots of fresh enzyme filled foods.
Especially in the world we live in today, where we are surrounded by poisons and
cancer causing agents. We need these wholesome foods now more than humans
ever have in the past, to help our bodies stay disease free and functioning properly.
A word of warning: some people advocate eating a diet of all raw foods, but this
may not be the best diet for everyone. An all-raw diet is often good short term for
healing and fasting purposes, but some people have encountered health problems
when staying on a raw diet long term. Truthfully, not all foods should be eaten raw.
Some foods are digested better when cooked, such as starches like potatoes and
grains. In the end, the goal of the Enzyme Health Diet Plan is to be healthy, not to
eat 100% raw food.
Because people are different, they need different foods to fuel their bodies. Just as
an all-raw diet may not work for some, heavy complex carb diets are not for
everyone. Some people need more carbohydrates, some need more proteins and
fats and some just need an equal mix of both of these things. If you don’t know
what metabolism type you are, you need to listen to your body. What foods does it
thrive on? If, after time, you still are having problems figuring it out, check our
recommended books and resources page on our website, Enzyme-Health.com There are some good books offered there
by experts on the subject, that can help your figure out what type you are.
This is an excerpt from the ebook The Enzyme Health Diet Plan by Dianne
Ronnow.
Copyright © 2005 by Mohave Publishing. All rights reserved.
The
Enzyme Health Diet Plan is a FREE e-book that can be found on the Enzyme
Health website at Enzyme-Health.com
Category: Uncategorized
Omega 3 fish oils have received some negative publicity recently. There were scares over potential contamination in fresh oily fish by mercury, though this has been refuted as an overly exaggerated issue. And more recently, a meta study, which is a ’study of studies’, was published online that seemed to suggest that omega 3 benefits for heart health and cancer were not true.
But Dr Ray Rice, a food scientist, dismissed the results. He said that despite the claim that 48 studies were reviewed, only 12 actually were, and of that 12, 3 or 4 should not have been included. He described the report as being “conceptually flawed”, having a faulty technique, and being misleading to the public.
There is an abundance of scientific data to support the health benefits of omega 3 fatty acids. Omega 3 fatty acids are found in fish oils, from oily fish such as salmon, and of course, good quality (non rancid) fish oil supplements.
General omega 3 benefits include:
* protecting against cardiovascular disease and improving heart health
* improving joint health
* improving moods and behaviour, including ADHD
* good development of the fetus during pregnancy
* the inhibition of some cancer cells
The Omega 3 Benefits For Heart health
The omega 3 benefits for heart health have been well documented. The Food Standards Agency and the British Nutrition Foundation recommend that people eat 2 servings of fish a week, one being an oily fish like salmon that is rich in omega 3 fatty acids.
A small study of 18 white men, from ages 68 onwards, who had a heart attack from 3 months to 5 years previously, found omega 3 fish oils benefited their hearts and potentially reduced the risk of further heart attacks.
These men took a supplement containing 810mg of fish oil a day for 4 months, and those taking a placebo took a mixture of corn oil and olive oil. The participants didn’t know whether they were taking a placebo or not.
Their resting heart rate at rest and after exercise was measured. It was found that those taking the omega 3 fish oils had a lower resting heart rate, and their heart rate returned to normal more quickly after exercise. Those men that have a high heart rate when resting have a greater chance of having a heart attack, and dying from one.
A study designed to assess the combination of 3 supplements that have been found to individually protect against cardiovascular disease found that when used together, the benefit was much stronger. The 3 supplements were omega 3 fish oils, niacin, and vitamin E. Niacin, due to side effects at high doses, was a low dose component. Despite this low dose, the study found that those taking the niacin, fish oil, and vitamin e combination had a greater benefit than those taking fish oil and vitamin e alone.
The study was a double blind, placebo controlled study, with a control group taking none of the supplements. 57 volunteers took the supplements over a 4 month period. After this period, it was found that the total antioxidant capacity of the volunteers taking either 2 or 3 of the supplements increased, with the greatest increase being in the group taking the omega 3, niacin and vitamin e combination. This third group also had significantly higher levels of vitamin e, whereas those not taking niacin did not have this benefit. This is because niacin, and another component of that supplement, gamma-oryzanol, preserve vitamin e in the body.
The study also found that cellular agents that are involved in inflammation, were reduced in both of these groups taking the supplements. In particular, tumour necrosis factor alpha (TNF-alpha) was reduced for both, but only in the group taking the additional niacin and gamma-oryzanol component was the reduction of the inflammatory agent interleukin 1-beta (IL 1-beta) significant.
Combination Omega 3 Supplements
It’s not just omega 3 fish oils with the benefits however. For specific conditions, a combination of omega 3 and omega 6 fatty acids are very helpful.
A study recently published found that teenagers aged 12 to 15 years taking a supplement containing both omega 3 and omega 6 fatty acids had a remarkably improved attention span. These teenagers had been clinically diagnosed with moderate to severe ADHD and had persistent problems with both impulsiveness, and attention and concentration.
At the start of the study, the inattentiveness of these students was measured at an average of 94%. After 3 months of taking a supplement containing a high quality omega 3 fish oil and the omega 6 fatty acid, evening primrose oil, the inattentiveness of the students had fallen to an average of 17%.
With regards to impulsivity, there were similar benefits. From an average score of 89%, impulsivity scores fell to an average of 28% by the end of the trial.
The evening primrose oil was also a high quality one, being made from virgin evening primrose oil. And the study participants were aware they were taking the supplements, so it was not a double blind study. But the results are still excellent. The EPA content of the fish oil component was 500mg taken per day, which in this case was the equivalent of 6 capsules, though this will vary according to different formulations. EPA simply means eicosapentaenoic acid, and is a kind of active constituent in fish oil essential fatty acids.
References:
1. nutraingredients-usa.com/news/ng.asp?n=66694&m=1NIU328&c=qgtqmovbyiaxdub
2. nutraingredients.com/news/ng.asp?n=66816&m=1NIE403&c=qgtqmovbyiaxdub
3. nutraingredients.com/news/ng.asp?n=67062&m=1NIE413&c=qgtqmovbyiaxdub
4. foodnavigator.com/news/ng.asp?n=66658&m=2FNE329&c=qgtqmovbyiaxdub
For more articles on supplements and vitamins, click here. If you’re interested in learning more about nutrition, click here. Rebecca Prescott runs the website www.ArticleHealthAndFitness.com