Posts Tagged ‘healthy diet’

Why body needs Omega 3 and EPA fatty acid? Omega 3 fish oil

Monday, January 17th, 2011

There are so many medical studies today on improving and maintaining your health that it can be more than a bit confusing to determine exactly what you should be doing to improve and maintain your health on a daily basis. Of course, we all know the basics of exercising, sleeping a requisite amount, eating well, and drinking a lot of water; but what about nutritional supplements.

No matter where you stand on the topic of whether or not the body needs nutritional supplements, almost all medical studies, experts, and professionals agree that everyone should be getting enough Omega 3 and EPA fatty acids in their body. In this article, we discuss exactly what foods contain these nutrients and why the body needs Omega 3 and EPA fatty acids for optimum health.

First, we have all heard the term Omega 3 and EPA fatty acids, and that we need them; but what exactly are they and in what foods are they found? Omega 3 and EPA are fatty acids that are not created in the body, but are needed for a number of central body processes. These fatty acids are found in fish, beans, olive oil, flaxseeds, and nuts; or served up in one of the many fish oil or comparable omega 3 oil supplements on the market. It should be noted that these foods and supplements all have various dosages, and thus, should be considered when incorporating them into your diet.

So why do we need them? Our bodies do not produce fatty acids, for one; and yet, are bodies need them to do a variety of functions that have become less efficient with the advent of free radicals and processed foods and all the unnatural stuff that we are now subject to in this day and age.
Omega 3’s help with cognitive brain development, processes, and function. You can better ward off disease and condition with these fatty acids. You can maintain and optimize a healthy heart with Omega 3 fatty acids. They are a studied and documented benefit to strengthening your immune system, keep blood from clotting too quickly, and overall help the body to ward off inflammation in all of the organs and necessary functions.

One of the top reasons that people take Omega 3 supplements or incorporate the recommended amount of these fatty acids in their diet is to obtain a healthy heart with Omega 3 fatty acids. Your heart is one of the most important organs in your body, and manages all blood flow throughout your body, and thus, the healthier it can be-the better. Much research has been done on those who regularly take Omega 3s, as opposed to those who do not-and the conclusive results is that cardiovascular health is optimized by these fatty acids

fish oils can reduce a man’s risk of dying from a heart attack by 80% and a woman’s risk by 33%!

This is because Omega 3s lower bad cholesterols while increasing good cholesterols (HDL); while also lowering blood pressure in the heart.

Another popular reason that people use Omega 3 fatty acids in their diet-often in the form of fish oil supplements-is to ward off inflammatory conditions and auto immune disease, such as Cancer, Lupus,  IBS, and even skin conditions. The use of omega 3 fatty acids in the body has been shown to reduce the effects of inflammatory agents, and limiting the amount of inflammation that actually occurs-thus, drastically improving the symptoms of these diseases. Studies have also shown that the inflammation that strikes with Arthritis is also greatly improved and limited by those consuming enough good fatty acids.

People also choose Omega 3s to help the progression of Diabetes. Most often, you will find Diabetes is working in concert with high cholesterol in a patient; and by taking adequate supplementation or increased foods with Omega 3s, a person is much more likely to ward off later and more serious stages of Diabetes.

Aside from providing a health heart with Omega 3 fatty acids and less bodily inflammatory response; is also the studied benefit that Omega 3s have of increasing the levels of calcium in the body, and thereby warding off serious bone conditions, such as Osteoporosis.  Both occurrence of Osteoporosis as well as bone density measurements show evidence that someone taking Omega 3s are much more likely to have little risk of the disease, and have strong bone density-when compared to thus that do not have enough in their diet.

Also of note is that aside from helping with practically every known bodily health concern, disease, and condition out there; Omega 3 fatty acids have also shown a link to helping the effects of those affected by Depression. Studies have shown that those taking anti depressants and Omega 3 fatty acid supplementation show decreased symptoms of Depression.

[Your Quick Guide to Protein Bars]

Wednesday, December 29th, 2010

Protein bars can be used as food supplement or replacement. Depending on your needs, you can depend on these bars to help you meet daily protein needs or take them to provide all the protein you need. In content, protein bars have a high proportion of protein(s), a low carbohydrate and low fat content. There are variations in the contents of protein bars. Apart from the sweeteners and other addictives, some bars also pack essential minerals and vitamins.

For those who are counting calories, the best protein bars are those with high protein, low carbohydrate and low calories. People on diets often use these bars as meal replacements. It is possible for such people to eat power crunch bars too. These are energy bars with high protein and moderate carbohydrate with minerals and vitamins to provide a balanced nutrition.

Those trying to gain muscles are less finicky about the amount of carbohydrate in their protein bars. They can take a power crunch bar with a high protein content as well as carbohydrate. The proteins will help them add muscles while the carbohydrate will afford them endurance during workouts.

Regarding the protein in these bars, the three types found in most are whey protein, milk protein and soy protein. While some will argue for the importance of one kind over the others, the truth is that the best protein bars are those containing all three protein types. Power crunch bars with blends of these three types of protein are always better than those packing only one kind. The obvious reason for this is the total nutritional value of having all three types. Take whey protein for instance: its benefits include reducing undue food cravings, lowering blood pressure and assisting glucose regulation. These are obvious benefits for everyone hoping to avoid or manage hypertension and diabetes. Milk protein, on the other hand, is known to increase lean muscle mass and reduce total body fat. This is a big attraction not only for athletes and people working out but also for everyone hoping to stay fit and healthy. Lastly, soy protein has been shown to reduce damaging triglycerides and cholesterols and so protect against heart disease.

You can see then how the protein types present in these bars provide different health benefits. It isn’t difficult to know from these benefits that the best value can be had from those bars combining all three protein types. Proteins are, however, not the whole story about protein bars. Equally important in your consideration should be the other contents. Apart from proteins, carbohydrates and fats are the other major contents you need to look out for. These will ultimately affect the total health benefit you get from protein bars.

Power bars high in sugar content are ideal for those not too concerned about gaining weight, those who actually require bursts of energy to go with their protein bars to help them in whatever kind of physical activities they perform. For everyone else, the best protein bars are those with low sugar content. Plain sugar is not all you need to look out for. You should also consider that addictives such as corn syrup and fructose are also carbohydrates. Similarly sugar alcohols such as mannitol, xylitol and sorbitol may not be as filling as sugar but in high proportion may cause bloating, muscle cramps and diarrhea.

Generally saturated and trans fat should be avoided in protein bars when they make up significant percentage of the total content. Dietary fats are preferred especially for those eating these bars to help with weight loss.

One other thing to look out for in protein bars is fiber. Apart from the immediate health benefits of fiber and its helping your digestion, it also gives you a lasting filling impression, therefore, helping to reduce your craving for fast food and leading to desired weight loss.

Lastly, look out for the stated calories for your protein bars. Some power crunch bars are targeted at bodybuilders and these pack as high as 500 calories. If you are counting calories, this will not help you lose weight. Rather look out for protein bars with calories labeled below 200.

There are other things to consider in your protein bar too. For all your knowing how to read the labels well and how to weigh the relative proportion and types of proteins, sugars and fats, it is still important to know how the protein bar tastes and makes you feel. It goes without saying that the bars that will be most helpful are the ones you will actually regularly take. How often you eat a protein bar will largely depend on how well you like the taste and how good you feel after eating it.

In conclusion, remember that protein or power crunch bars are not magic bullets. Their effects will only be seen when combined with a healthy lifestyle (balanced diet and regular exercise). Protein bars will not make you lose weight overnight and neither will they make you gain muscle mass breezily but they will go a long way to maximize your efforts and help you all the way.


Healthy Fat Intake

Tuesday, August 3rd, 2010

This information is aimed at helping you to reduce your fat intake.  The average individual eats too much fat, a factor that’s linked to a variety of health problems, including cancer. Diets that are high in fat are associated with breast and colon cancer, with some studies  linking high fat to prostate cancer as well.

A majority of people can bring their fat intakes down to a healthy range by making a few adjustments in the way they shop, cook, and prepare the foods they eat.
Now days, it’s getting easier and easier to control the amount of fat you consume.  The fat content of foods are now available through the nutrition label and through brochures distributed by food companies and even fast food restaurants.

You can use this information on nutrition to choose lower fat foods by comparing products and food brands.  Once you have a rough idea of what a healthy intake of fat is, you’ll know what you can and what you can’t have.

From day to day, the amount of fat you eat will vary.  Some meals and some days will be higher in fat than others.  Even high fat meals can be kept  in line with healthy eating as long as you balance those days accordingly.  The average fat intake over the course of weeks and months is important, not the fat intake of every meal and food you consume.

Younger adults and high active adults who have higher calorie needs can probably eat a little more fat (or use dietary fats/oils).  Older adults and those that aren’t very active should aim for a lower fat intake.  This way, you can control your fat intake and avoid the many problems that fat is associated with.


Eating For A Healthy Heart

Friday, May 7th, 2010

Bad cholesterol or a bad diet is something we all experience at some point in time.  It’s impossible to eat healthy our whole lives, even though we may
try hard to do it.  Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease.  People that are obese are more prone to heart disease.  A diet high in sodium may elevate your blood pressure,  leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use. …read more

Eating Healthy During Pregnancy

Friday, May 7th, 2010

Healthy Diet for Pregnancy

Starting off your with a healthy well balanced diet is the best thing you do for yourself and your baby.  This way, you’ll only need to make a few adjustments during your pregnancy.

Your first trimester
If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone.  Due to queasiness, some women will eat all of the time and gain a lot of weight in the process.  Other women have trouble getting food down and subsequently lose weight.
Preventing malnutrition and dehydration are your most important factors during first trimester. …read more

Eating Healthy When Eating Out

Friday, May 7th, 2010

If you go out to a restaurant to eat, you probably watch your calories very closely.  To assist you with your calorie watching when dining out, these tips will help you make the most of it.

  • Always order salad dressings or sauces on the side, as this way you have control over how much you add to your meal. …read more

Nine Nice Facts About Fiber!

Friday, May 7th, 2010

If you’ve been looking for a way towards a high octane diet, you’ll find fiber to be exactly what you need.  Even though research has shown fiber to be powerful, many people aren’t taking this nutrient seriously.

To help you fuel your health with fiber, here are 9 facts to help.

  1. Fiber fights diseases,
    A diet high in fiber can  help to prevent colon cancer and heart disease.  High fiber helps the body to eliminate cholesterol by binding it in the digestive tract.  For thousands of years, fiber has been used to stop constipation.
  2. Fiber can actually help with overeating, …read more

The Importance of Healthy Eating and Regular Exercise

Friday, May 7th, 2010

Are you a woman who is interested in losing weight?  If you are, you are not alone.  In the United States, a large number of women are concerned with health and beauty related issues, including those pertaining to weight.  While it is often a lot easier said than done, it is more than possible for you to lose weight and to lose weight “naturally.”  If you are interested in losing weight “naturally,” without the assistance of weight loss pills, you will want to continue reading on.

…read more

What is south beach diet? For what it is used?

Friday, March 19th, 2010

South Beach Diet is the delicious, doctor-planned, perfect diet plan for fast and healthy weight loss. The South Beach Diet is based on the glycaemic index (GI) Diet.

The South Beach diet was originally created by a leading American cardiologist to improve the heart health of his patients. As a result he found that the diet also helped in losing significant amounts of weight. South Beach diet plan not only helps in losing weight but also helps to reduce cholesterol as well as decrease the risk of cardiovascular problems. Losing weight will certainly result in waist size reduction which in turn results in lower risk of heart disease and diabetes.

…read more