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Is your diet missing the many nutrients it needs to be its healthiest?
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Are nutrition and health related? Is healthy eating important? Of course! Like a finely-tuned racing car, your body needs the right fuel (food) and regular maintenance (exercise, lifestyle and mental attitude) to achieve its true health potential. Nothing is more important than healthy eating! Put in the wrong fuel or let it go without regular use and there's no way it can deliver its full power and performance. Without healthy eating, your body's engine will cough, splutter and eventually stall. Cutting down on all fats from fatty and fried foods, butter, cream, margarine and oils is agreed on by nutritionists the world over as a way of making the modern diet healthier and reducing weight. Cutting down on saturated fat in particular is important for the heart. We have forgotten how important rice, pasta, potatoes, bread and cereals are to our health. Forget the stodgy image of starch from years gone by! Starch is in again and may turn out to be just as critical as fibre is now. Not just bran! Fiber, that largely indigestible part of our food and often the part that really gets us chewing, is responsible for so much good. It not only keeps our insides moving smoothly but it helps to lower cholesterol, prevent gallstones and bowel cancer, and keep our weight in check. Wholemeal and grain breads are full of it, as are brown rice, barley, lentils, beans and vegetables. To start your day, there is a wonderful array of wholegrain and bran breakfast cereals. Vegetables, fruit and grains carry an abundance of vitamins, minerals and numerous other natural substances (called phytochemicals) which scientists are only just beginning to discover. Phytochemicals function as anti-oxidants, which fight off free radicals that could otherwise damage our cells, membranes and DNA. Numerous studies show that people who eat lots of vegies and fruit have lower rates of heart disease and cancer. Variety doesn't mean 10 different cereal packs in your cupboard, but rather a variety of botanically different foods. Pasta, bread, puffed wheat and couscous all look and taste different but are all derived from the one basic (but versatile) grain (wheat). So they all provide similar nutrient Substituting other grains like oats, barley, corn or rye for some wheat adds diversity to your diet and ensures a wider range of nutrients. The nutrients you miss from one food, you can make up from another. Sugar in modest amounts adds to the flavour of cooking and is a useful fuel for athletes and other active people. In excess, however, sugar adds unwanted kilojoules and can displace other more important foods - particularly for children and teenagers. In chewy and sticky form, sugar also can cause dental caries (or tooth decay). Our modern diet is laden with salt. It's not until you avoid salt for a few weeks that you notice how it masks the true flavour of foods. As 75 per cent of our total salt intake comes from everyday commercial foods (including bread, biscuits, cereals, butter, deli meats and snack foods), it is imperative to buy salt-reduced or no-added-salt products. Two litres (8 glasses) of fluid a day is needed to keep the body hydrated and the kidneys working efficiently. In hot weather, even more fluid is required. Alcohol and strong coffee do not count, as these act as diuretics and force the kidney to excrete more fluid than normal. Stress, tension, rushing and eating on the run all take their toll on your digestion and health. Try to relax and take the time to really appreciate the food in front of you.Not only will it increase your enjoyment and satisfaction by having a "comfortably full" stomach, this technique is often recommended as a strategy to help people lose weight. Try including some of the following "super foods" into your diet. Each food contains vitamins, nutrients and/or minerals that are believed to contain special properties for health, disease prevention and/or longevity.
Food Serving Size Properties/Benefits Broccoli 2 spears Contains vitamins C, A, Beta Carotene and Fiber. Carrots 2 medium 2 carrots every other day provide enough beta carotene to reduce stroke risk by half for men who already have symptoms of heart disease Chili Peppers 1 or more peppers The heat source in chilis, capsaicin, is an antioxidant. Contains blood thinning properties to prevent strokes, lowers cholesterol, protects DNA against carcinogens, may stimulate release of endorphins ("natural high" chemicals) Spinach 1 cup uncooked Contains vitamins A and C, folic acid and magnesium which help control cancer, reduces heart disease and stroke risk, blocks free radicals and may help prevent osteoporosis. Mushrooms 1/4 cup dried Shitakes or other exotic mushrooms Contain beta-glucan, which stimulates immune system. Shitake, enoki, zhuling and reishi all have anti-cancer and antiviral effects Tomatoes 1 med. tomato Contain lycopenes - an antioxidant more potent than vitamin C. Stimulates immune function and may slow degenerative diseases Strawberries 1/2 cup Contains ellagic acid, which contains anti-cancer properties Papaya, Pineapple & Kiwi one papaya, High amounts of enzymes that help combat everything from autoimmune diseases, allergies, and cancer to AIDS Mangoes 1 mango Contains bioflavonoids that aid the immune system Citrus Fruits 1 lg. orange or equivalent Contains vitamin C which helps your body fight cancers (lung, cervical, esophagus & stomach). Rich in bioflavonoids. Apricots 3 fresh Fresh apricots are high in beta-carotene. Also contains vitamin C and fiber. Bananas 1 medium Rich in magnesium (helps protect circulatory system), potassium and slowly-absorbed sugars. Good source of pectin (a soluble fiber). Prevents radical swings in blood sugar Garlic 2-3 cloves fresh or May lower cholesterol and blood pressure. May contain chemicals capable of destroying cancer cells Green Tea 1 cup Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk Beans 1 cup High in protein and complex carbohydrates. Contains both soluble and insoluble fiber. Contains phytochemicals and protease inhibitors that may help prevent cancer Soybeans & Tofu 4 ounces tofu or equivalent soy product Lowers "bad" LDL cholesterol levels in bloodstream which reduces heart disease risk. Studies have shown that people who regularly eat soy products have reduced risk or lower rates of prostate, colon, lung, rectal and stomach cancers. Salmon 3 ounces Contains omega-3 oils to fight heart disease. Contains calcium, magnesium, protein and B-vitamins. Oats 1 cup oatmeal, Oat bran lowers cholesterol and blood pressure. May reduce risk of colon cancer. Oatmeal contains both soluble and insoluble fiber. At wholehealth you can Shop By Need America's Vitamin Superstore, we deliver the best quality vitamins, minerals and herbal supplements at discount prices. Welcome to House of Nutrition Online. Discount Prices for Brand Name Supplements! We offer our customers a generous selection of name brand vitamins and supplements at exceptional discounts. We carry over 25,000 products from companies such as Solgar, Naturade, Twinlab, Country Life, Enzymatic, Jarrow, Nature's Way plus many more. We also carry the largest selection of Nutrition Bars on the internet! Come in and look around. Here are some great resources of Vitamins and Supplements! Body Building Officially The World's #1 Online Bodybuilding Store! Over 6,000 Products! Life Extension offers a wide variety of supplements, including multivitamins, omega-3 fatty acids, coq10, DHEA, prostate health formulas, and many other innovative anti-aging supplements. Choosing Eye Vitamins for Macular Degeneration, Dry Eye Syndrome and Eye Floaters can be confusing. Our easy menu on our home page helps you to find the nutritional supplements for ocular health that are right for you. 12-in-One Soft-Gel Multi has everything you need, so you can fuel your body right with more than 117 nutrients, 72 trace minerals and 47 fruit and vegetable concentrates. As Seen On TV! Our Goal: Our Mission | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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