Vitamin C helps prevents heart disease

Preventing heart disease may be as easy as eating an orange. New research form the University of Copenhagen shows that high level of vitamin C concentrations in the blood can reduce the risk of cardiovascular disease such as heart disease and stroke.(1) In fact the research shows that people with a high intake of fruits and vegetables have 15% lower risk of developing heart disease (1).

Vitamin C could help reduce heart disease 

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The researchers believe that the reason the vitamin C is promoting heart heath is because it helps “build connective tissue which supports and connect different tissue and organs in the body.”(1) They also believe that it is because vitamin C is antioxidant which prevents damage to the body.

In addition to improving cardiovascular health vitamin C helps with wound healing. It also stimulates bone, teeth and skin growth, and promotes healthy aging.

To get the most benefit from vitamin C it is recommended that people need to eat fruits and vegetable that are high in vitamin C and not just take a vitamin. It also recommend to eat the fresh fruits and vegetables soon after buying them, as they lose vitamin C after being stored for a long period of time. Also over cooking the fruits and vegetable can remove the vitamin C, so they should be steamed for only a short time.

Foods high in vitamin C

Ø  Bell pepper

Ø  Broccoli

Ø  Brussel sprouts

Ø  Cabbage

Ø  Cauliflower

Ø  Grapefruit

Ø  Guava

Ø  Kale

Ø  Kiwi

Ø  Mango

Ø  Oranges

Ø  Papaya

Ø  Potatoes

Ø  Strawberries

Ø  Spinach

Ø  tomatoes

Try this refreshing smoothing, to help get your daily dose of vitamin C

Fruit smoothie

Ingredients

        I.            6 ounces low fat plain yogurt

      II.            1 medium chopped mango

    III.            1 small banana

    IV.            ½ cup strawberries

      V.            ½ cup spinach

    VI.            ½ cup orange juice

  VII.            ½ cup fat-free milk

Directions

1)      Put yogurt, fruit and spinach in blender. Add juice and milk.

2)      Mix in the blender for about 30 seconds, or until mixture is smooth.

3)      If the smoothie is too thick, add juice or milk to desired consistency.

Other ways to promote heart health

In addition to making sure that you get plenty of vitamin C, it is important to eat a diet high in fiber. Foods high in fiber include whole grain rice, whole wheat pasta and high fiber cereals. Fiber plays an important role in lower LDL (bad) cholesterol in the body.

It also importance to choose lean protein (seafood, skinless poultry, dried beans, nuts, seed and tofu). Proteins that are high in saturated fat (red meat, bacon, sausage, whole milk, and cream) need to be limited because they can increase the risk for cardiovascular disease.

We should also limit our intake of salt. The first step to reducing your salt intake is to stop using a salt shaker at the table. We also need to avoid food high in salt, which include salty snack (chips, crackers, and pretzels), canned foods, cured or smoked meats and boxed foods (seasoned noodles or rice, stuffing mixes, macaroni and cheese).

Orange Juice And Oranges

In addition to eating right, exercise is a vital part of a healthy heart. It is recommended that adults get 30 min of exercise daily.

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The beneifts of nutrition and exercise as part of a lifestyle

The Academy of Nutrition and Dietetics theme for 2015 is “Bite into a healthy Lifestyle”

The goal of this theme is not just to get us think about health eating but to help us make life long lifestyle changes that will promote a healthy and happiness. The Academy of Nutrition and Dietetics goal is to encourage everyone to adopt healthy eating plans that are focused on eating fewer calories, making informed food choices and getting daily exercise. The benefits of a healthy lifestyle is more than just weight loss but it can also reduce the risk of chronic disease such as diabetes, heart disease and stroke. A healthy lifestyle can also improve energy and reduce depression.

Nutritious Food

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Healthy eating recommendations include

Ø  Choose whole grains such as whole grain breads and cereals, brown rice and whole wheat pasta. When reading the food label, foods that contain 5 grams (g) of fiber are “high in fiber” and foods that have 2.5g-4.9g are considered a “good source of fiber” If it the food has 2.5g or less it is a low source of fiber.

Ø  Make half of your meal fruits and vegetables. Not only are they low in fat and calories but they are high in fiber, vitamin and minerals. It is also important to eat a wide variety of fruits and vegetables

Ø  Switch to fat-free or low-fat milk, cheese and yogurt. This is a great way to cut the amount of fat but allows you to enjoy all the benefits of dairy.

Ø  Choose lean protein such as skinless poultry, fish, nuts, beans and eggs, most often

Ø  Cut back on salt by not using a salt shaker and by choosing the low sodium option of box and canned foods

Ø  Limit the intake of empty calories from added sugars such as soda, candy and baked goods

Ø  Monitor and reduce portion sizes

Ø  We also need to stay physically active. It is recommended that adults get 2 hours and 30 minutes of exercise each week. Start by be more active at least 10 minutes at a time. Remember that very minute counts

Get moving by

Ø  Take the stairs

Ø  Park in the furthest spot from the door when going to work or shopping

Ø  Play with your pets or kids

Ø  March or run in place during the commercials of your favorite TV show

Ø  Go for a walk during your breaks at work

Exercise and Nutrition Support Mental Health

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Understanding the new cholesterol guidelines

In February of this year the federal Dietary Guidelines Advisory Committee released a preliminary document that proposed to change the current guidelines dietary cholesterol. The Committee has concluded that cholesterol is not a nutrient of concern for overconsumption.

As a registered dietitian I have receive a lot of question about how this changes the way we should be eating. One of the most common questions being what is the difference between foods with cholesterol and foods with saturated fat and how does this change my diet.

New Cholesterol Guidelines

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What is Cholesterol?

Cholesterol is made by body and circulates through the body in the blood stream. Cholesterol is also found in food from animal products. There are multiple types of cholesterol.

One type of cholesterol is Low-density lipoprotein (LDL) which known as the “bad” cholesterol. High amount of LDL cholesterol in the blood can lead to plaque formations in the arteries which can then cause heart attacks and stroke.

A second type of cholesterol is high-density lipoprotein (HDL) which is known as the “good” cholesterol. HDL takes LDL out of the arteries and protects the arteries from developing plaque

What is Saturated fat?

Saturated fat is the unhealthy fat that is found mainly in foods that come from animal and some plate sources such as cocoa butter, coconut and palm oil.

A diet high in saturated fats can increase the level of cholesterol in the blood and increased the risk of heart disease and stroke.

Why is it ok to eat eggs and shellfish but not red meat?

While eggs and shellfish do have cholesterol they are low in saturated fat. Whereas foods such as beef, bacon, sausage, whole milk, and cream are high in both cholesterol and saturated fat.

The proposed changes in the dietary guidelines are that dietary cholesterol does not need to be limited but it is still recommended to eat a diet low in saturated fats.

What can I do to lower my LDL “bad” cholesterol?

Increasing your intake of soluble fiber has been proven to reduce blood cholesterol levels. Soluble fiber is found in fruit, vegetables and whole grains. It is recommend that an adult eat three to four serving of fruits a day and three to five serving of vegetables a day. It also recommended to choose whole grains such as whole wheat bread, whole wheat past and brown rice most often.

The second way to help lower cholesterol is to maintain a healthy weight. It is important that we monitor portion sizes, avoid foods high in saturated fat and limit foods that provide empty calories (food high in calorie but provide no nutrition) such soda, candy and sweet.

Lastly it is important to exercise regularly. Adults should do aerobic exercise such as walking, running, biking, dancing and swimming, for 150 minutes (2 ½ hours) per week. In addition adults should do strength training such as lifting weights, resistant bands or calisthenics, two to three days a week.

About the New Cholesterol Guidelines

The take home message

While the guidelines are state that foods high in cholesterol do not to be limited in the diet it is still recommend to limit foods high in saturated fat.

It is always importance to eat a well-balanced diet of fruits, vegetables whole grain and lean proteins.

Source: http://m.edtreatmentindia.com/

‘Extreme Weight Loss’ shocker: Contestant kicked off show for bad behavior

Don’t give Chris Powell any excuses and you won’t find yourself in the crosshairs of this talented trainer. The fans of “Extreme Weight Loss” on Tuesday night might find themselves feeling a bit uncomfortable as there isn’t a happy ending for one participant. According to WOTV on Tuesday, for the first time ever someone gets kicked off the show and it’s not going to be the best for one person who hoped to actually transform their life.

The first participant is Kenny a 410-pound man who was a former Marine. Kenny is a 35-year-old married father of three from Oklahoma City, Oklahoma. According to the show, Kenny’s depression and weight issues became a real concern for him and his family. After severe tornadoes ripped through his hometown of Moore, Oklahoma Kenny realized how short life really is for everyone. Vowing to turn his life around once and for all, Kenny wrote a letter to trainer and transformation specialist Chris Powell asking for help.

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The other contestant is Christy who is 380 pounds and looking to get fit. The 36 year-old participant has been overweight her entire life. Growing up in Las Vegas, Christy has been a victim of bullying in school and also lacked support of her family to lose weight and get healthy.. Now, a caretaker to her ailing mother, Christy doesn't have a job or a boyfriend, and rarely leaves her house at all. Hoping to re-take control of her life, she wrote a letter to Chris asking for help.

The fans of “Extreme Weight Loss” have been wondering what could be such bad behavior on a reality show that a participant could be kicked off. While there are so many possibilities, viewers hope the scenario isn't too embarrassing as people are looking to undergo transformations and sometimes the shock of a new environment is tough. Of course, everyone hopes for the best, but the ABC show has already warned everyone that a scandal on the show is going down (and viewers get to see it all play out too.)

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Eat healthy to achieve a good pregnancy outcome

According to the Los Angeles County Department of Public Health, more than 150,000 infants are born in the county. Pregnancy outcomes in the county in regard to such factors as infant mortality, low birth weight births, and preterm births are better than the national average; however, differences in outcomes exist among the different racial/ethnic groups in Los Angeles and among people living in different parts of the county. According to a new study, one of the major factors involved in pregnancy outcome is a healthy diet during pregnancy. Researchers from the Queen Mary University of London in the United Kingdom published their findings online on May 17 in the British Medical Journal.

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Lead author Dr. Shakila Thangaratinam and colleagues noted that in the UK, more than half the women of reproductive age are overweight or obese; furthermore, throughout Europe and the US, up to 40% of women gain more than the recommended weight in pregnancy. They pointed out that excessive weight gain during pregnancy is associated with a number of serious health problems.

The investigators examined the effects of diet, exercise, or a combination of the two on weight gain during pregnancy; they also reviewed adverse effects on the mother or infant following delivery. Their study comprised the review of 44 randomized, placebo-controlled trials involving more than 7,000 women. The authors also rated the design and quality of the studies to reduce bias from lower caliber reports.

The authors noted that weight management interventions in pregnancy proved to be effective in reducing maternal weight gain. In addition, they found dietary interventions to be more effective than exercise programs. Dietary intervention resulted in the an average weight gain reduction of 4 kilograms (8.8 pounds) compared to 0.7 kilogram (1.54 pounds) for exercise and 1 kilogram (2.2 pounds) for a combination of the two. Furthermore, diet also provided the most benefit in preventing pregnancy complications such as pre-eclampsia, diabetes, high blood pressure, and premature birth.

The authors cautioned, however, that the overall quality of the studies in regard to supportive evidence was low to very low for these important outcomes. More importantly, they wrote, the results revealed that dietary interventions are safe and do not adversely affect the infant’s weight. The authors concluded that dietary and lifestyle interventions in pregnancy improve outcomes for both mother and baby; however, they acknowledged the lack of data on risk factors such as age, ethnicity, and socioeconomic status.

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Women need more health awareness before attempting pregnancy, researchers say

Inasmuch as these women have a high level of interest in becoming pregnant, one would think that they would be more knowledgeable than the average women in pregnancy preparation. However, a recent study by the Ottawa Fertility Centre (Ottawa, Ontario, Canada) found that women entering an infertility program had gaps in knowledge in this area. The researchers evaluated 400 women who were enrolling in an infertility program. They found that patients were well informed about health optimization, folic acid consumption, infectious disease exposure, medication use, partner abuse, smoking, and recreational drug use. However, they were not well informed about the risks of daily alcohol consumption, advanced maternal age, exercise, cat litter exposure, and consumption of fish and certain other foods. In addition, they were uncertain about the importance of rubella immunization and family history. Women who had never had a child were less knowledgeable about the significance of rubella immunization, exercise, recreational drug use, cat litter exposure, and fish consumption. Women who had a higher level of education had more knowledge about the effects of the mother's age, exercise, alcohol exposure, and smoking on pregnancy. The authors concluded that there were gaps in knowledge, even in the highly motivated population of infertile women who are planning to be pregnant. They added that the results of this survey suggest that women need and want their physicians to educate them about optimal pre-pregnancy lifestyle.

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A wealth of information is available on the Internet in regard to pregnancy preparation; furthermore, many excellent books are available on the topic. If you are planning for pregnancy, it is important to be well-informed. Information from well-meaning friends and relatives may be factual or erroneous. Internet information also can be inaccurate. If information is not from a 100% reliable source, it is prudent to reconfirm the information from another source and/or a healthcare professional.

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Weight loss and Vitamin D

Los Angeles is in the Sun Belt; thus, most women in the city can increase Vitamin D levels by simply spending time in the sun. It is common knowledge that adequate Vitamin D is necessary for health; however, a new study has found that circulating Vitamin D concentrations in postmenopausal women are directly associated with weight loss, whether achieved through decreasing calories or increasing physical activity. The study was conducted by researchers at the Fred Hutchinson Cancer Research Center in Seattle, Washington. The authors noted that low concentrations of circulating Vitamin D are common on obese postmenopausal women and may represent a potential mechanism explaining the elevated risk of certain cancers and cardiovascular disease observed in obese or overweight individuals. The objective of the study was to investigate the effects of 12 months of weight loss through caloric restriction, exercise intervention, or both on serum Vitamin D levels.

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The study group was comprised of 438 overweight and obese postmenopausal women: 118 were assigned to dietary modification; 117 were assigned to an exercise intervention; 117 were assigned to diet plus exercise; and 87 were assigned to a control group. Women receiving the dietary intervention experienced a 10% weight loss goal using a group-based reduced-calorie program. The women assigned to the exercise intervention underwent 45 minutes of moderate to vigorous intensity aerobic activity daily for five days each week. The investigators measured serum Vitamin D levels at baseline and at 12 months. Women who lost the most weight had the largest increase in Vitamin D levels. The authors concluded that a greater degree of weight loss, achieved through either a reduced-calorie diet or increased exercise, is associated with increased circulating Vitamin D concentrations. They noted that although greater adiposity is associated with lower concentrations of circulating vitamin D, their findings suggest that lifestyle-based weight loss of 5% to 10% body weight is associated with a modest increase in serum Vitamin D; however, baseline vitamin D status had little effect on the achievement of weight loss in a sample of overweight and obese postmenopausal women. They recommended that further research should be conducted to better understand the role of vitamin D in pathways influencing energy balance and that this research may lead to a clearer understanding of optimal vitamin D concentrations for promoting health.

Source: HEALTH AND WELLNESS BLOG INDIA

Neanderthal diet featured meat and veg Paleo diet optimized for weight loss

Chomp, chomp. A new study has revealed that Neanderthals consumed meat and plants, supporting previous theories that their diets featured protein, reported Businessweek on Wednesday. And although there are similarities, the modern Paleo diet has been modified to boost weight loss and health, say experts.

After finding evidence of metabolized plant products in fossilized feces, researchers have more knowledge about precisely what Neanderthals ate, said Ainara Sistiaga, the study's lead author. And although meat appeared to provide them with most of their fuel, the plant poop proves that veggies "were ingested as part of the diet."

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However, when it comes to percentages, the Neanderthals consumed more meat than greens. That conclusion stems from the discovery that the samples contained high concentrations of broken-down cholesterol similar to modern humans, said Sistiaga.

The poop study provides a new slant, indicating that Neanderthals were omnivorous rather than carnivorous, reported Slate magazine on Wednesday. It's also one of the most in-depth reports thus far, since other studies were based more on speculation.

Scientists also are intrigued by what happened after they discovered fire, estimated to be two million years ago. Researchers theorize that event resulted in a boost in meat intake. "They probably weren’t prepared for such a high meat intake," speculates Sistiaga.

So how does this study compare with what modern Paleo dieters eat? They both are low carb diets, and both eliminate dairy and grain. However, Paleo gurus emphasize that caveman dieters can customize the plan to enhance their health.

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In an exclusive interview, Robb Wolf, author of "The Paleo Solution: The Original Human Diet," told me that many people don't understand the caveman concept approach, which emphasizes quality over quantity. The "calories in, calories out" concept has failed to reverse the rising rates of obesity and its accompanying diseases such as cholesterol.

Insisting that humans need grains and dairy implies that "all food is equal," says Robb. "The 'everything in moderation crowd' (which refers to mainstream medicine and dietetics) has had the last 50 years to preach this message and it has been a complete failure."

And the Paleo diet today is not limited to meat and veggies. Robb's research shows that the healthiest approach for dieters is to create a diet "built around fruits, veggies, lean meats, nuts and seeds."

After numerous studies, Robb feels it is clear that a Paleo diet not only "provides all the nutrients for health, but that the Paleo diet is, calorie for calorie, the most nutritious way one can eat. This position that removing grains and dairy is inherently unhealthy is not based on science."

Expanding on the omnivorous low carb diet approach, Robb notes that the use of resistant starch in modern Paleo diets highlights "the bigger topic of the human gut biome." In contrast, consuming refined carbohydrates "appear to feed bacteria in the small intestine leading to a condition aptly named 'small intestinal bacterial overgrowth.' This bacterial overgrowth in the small intestine is now being linked to a remarkable number of health issues, from cardiovascular disease to autoimmunity."

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The recognition of the role of fiber has grown, and "it has only been recently that we have understood the mechanism to be that of feeding our beneficial gut flora. A Paleo diet built around fruits, veggies, roots, shoots, tubers nuts and seeds provides an enormous variety of fermentable carbohydrate to keep our gut bacteria healthy," Robb added.

Taking the omnivorous concept one step further, Paul and Shou-Ching Jaminet have created a modified Paleo diet that includes fish, meat, vegetables, fruit and what they call "safe starches." The latter includes rice and potatoes, which they emphasize as key to health and weight loss. It's all detailed in their book "Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat."

As Robb notes, a significant body of science supports the theory that by avoiding foods toxic to humans, dieters can both shed pounds and avoid disease. The "Perfect Health Diet" avoids grains, legumes, refined sugars and processed oils.

Another advocate of resistant starch is blogger Richard Nikoley. Author of "Free The Animal: Lose Weight & Fat With The Paleo Diet," he emphasizes that enhancing the traditional Paleo diet in this way can provide benefits ranging from improved sleep to a boost in weight loss.

Fast Beach Diet accelerates weight loss with six-week diet bootcamp

What's your vision of summer? Leisurely strolls on the beach? Heading to the pool? If the wonders of warm weather are getting a dose of cold water because last year's bikini doesn't fit, there's a new version of the intermittent fasting plan that can help. It promises to give you the results you desire in just six weeks: "The Fast Beach Diet: The Super-Fast Plan to Lose Weight and Get In Shape in Just Six Weeks."

Author Mimi Spencer co-authored the famous "The FastDiet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting," which teaches you how to feast five days a week and go on a restricted-calories plan two days to lose weight. In an exclusive interview, she explained how the Fast Beach Diet differs.

1. How does this plan differ from the original Fast Diet?

'The Fast Beach Diet was written in response to people who asked for a souped-up version of the original 5:2 plan. It’s designed as a kick-start program, which is tougher, wider-ranging and lasts for just six weeks. It includes the introduction of exercise, together with lots of fresh ways to change our habits around food, so that the choices we make on a daily basis can be as healthy and sustainable as possible. Basically, it is an extension of the original plan – but the key factor is that it is only intended to last for six weeks. It’s like a boot camp for fasters!"

2. What tips can you offer for restricted calorie days?

"Five-hundred calories (or six-hundred for a man) is, admittedly, not a great deal, so it matters that you choose your food wisely on a Fast Day. The 5:2 rule is ‘Mostly Plants and Protein’. Fill your plate with vegetables and salad, and cut back hard on fast-release carbs (these are the white ones – white bread, potatoes, white rice etc). Eat some protein, but make it lean (shellfish, skinless chicken, vegetable protein in the form of beans or tofu…) You need to opt for things that are satiating, so look for bulk and fiber from veggies – and dishes that are full of flavor (lemon, chili, herbs, spices – these all become paramount on a Fast Day)."

It’s important to understand that, while you may experience hunger pangs on a Fast Day, they are nothing to fear; they tend to be transient and increasingly manageable. The trick is to keep busy, distract yourself, and stay hydrated. Fasting gets easier in time – and remember, you do have some calories going in. This is not a total fast, just a brief break from food.

3. How much weight can someone lose in four weeks on the FastBeach Diet?

"The program is for six weeks, and a 2lb a week loss would be feasible. Some weeks you may lose more (particularly at the start); others may be slower going. Look at the trajectory not the daily number."

4. What are the benefits in addition to weight loss?

"The benefits of intermittent fasting go beyond any expected weight or fat loss. It can help cut the risk of a number of age-related diseases, and encourage the body’s repair mechanisms. There can be improvements in cardiovascular health, blood pressure and cholesterol levels, and fasting also gives your pancreas a rest, boosting the effectiveness of the insulin it produces in response to elevated blood glucose.

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"As my co-author Dr Michael Mosley points out in the original book, fasting will tweak your body into fat burning and increase its insulin sensitivity; this is turn will reduce your risk of obesity, diabetes, heart disease and cognitive decline. There’s even evidence that it increases levels of neurotrophic factor in the brain, which should make you more cheerful.

"Beyond these anticipated benefits, there is a more subtle, psychological edge: The Fast Diet helps modify our behavior around food, making us more mindful and aware; it offers a practical way to understand our appetite, and give a bit more attention to what’s on the fork. For anyone who tends to eat on autopilot (hey, who doesn’t?), that new awareness can be hugely beneficial.

5. What's a sample day like on a restricted calorie day? (There's also a cookbook: "The FastDiet Cookbook: 150 Delicious, Calorie-Controlled Meals to Make Your Fasting Days Easy.")

"Most fasters opt for a 5:2 protocol, fasting perhaps on a Monday and a Thursday each week. Some will have breakfast (protein is important here, so an egg would be great) at, say, 7am – then a ‘Fasting Window’ of around 12 hours until supper at 7pm. They divide their calories between those two meals, looking for bulk and satiety from plants, plus some protein. Other 5:2 followers choose to save all their calories for an evening meal, which effectively means they are fasting for a longer period of time. Both approaches can be successful – it’s up to the individual to experiment and discover what works for them."

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Weight loss and Vitamin D

Los Angeles is in the Sun Belt; thus, most women in the city can increase Vitamin D levels by simply spending time in the sun. It is common knowledge that adequate Vitamin D is necessary for health; however, a new study has found that circulating Vitamin D concentrations in postmenopausal women are directly associated with weight loss, whether achieved through decreasing calories or increasing physical activity. The study was conducted by researchers at the Fred Hutchinson Cancer Research Center in Seattle, Washington. The authors noted that low concentrations of circulating Vitamin D are common on obese postmenopausal women and may represent a potential mechanism explaining the elevated risk of certain cancers and cardiovascular disease observed in obese or overweight individuals. The objective of the study was to investigate the effects of 12 months of weight loss through caloric restriction, exercise intervention, or both on serum Vitamin D levels.

Health Blog URL: http://blog.edtreatmentindia.com/

The study group was comprised of 438 overweight and obese postmenopausal women: 118 were assigned to dietary modification; 117 were assigned to an exercise intervention; 117 were assigned to diet plus exercise; and 87 were assigned to a control group. Women receiving the dietary intervention experienced a 10% weight loss goal using a group-based reduced-calorie program. The women assigned to the exercise intervention underwent 45 minutes of moderate to vigorous intensity aerobic activity daily for five days each week. The investigators measured serum Vitamin D levels at baseline and at 12 months. Women who lost the most weight had the largest increase in Vitamin D levels. The authors concluded that a greater degree of weight loss, achieved through either a reduced-calorie diet or increased exercise, is associated with increased circulating Vitamin D concentrations. They noted that although greater adiposity is associated with lower concentrations of circulating vitamin D, their findings suggest that lifestyle-based weight loss of 5% to 10% body weight is associated with a modest increase in serum Vitamin D; however, baseline vitamin D status had little effect on the achievement of weight loss in a sample of overweight and obese postmenopausal women. They recommended that further research should be conducted to better understand the role of vitamin D in pathways influencing energy balance and that this research may lead to a clearer understanding of optimal vitamin D concentrations for promoting health.