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 FREE NATURAL HEALTH FOOD GUIDE - 100% PROMOTE HEALTHY LIFE

Free Health Food Guide Homepage

Wheat Germ - The Super Food, Healthy Heart, Anti Cancer

Healthy Living & Cancer Healing

World - Top Killer Diseases

Oats - Healthy Heart, AntiCancer

 

Cholesterol (LDL)  Control

Healthy Breakfast / Meal  in Just 2 Minutes

 

 FOR  HEALTHY :  HEART & CARDIOVASCULAR SYSTEM       Love & Compassion compliment from Sigma Pharma

For heart or cardiovascular diseases , the research suggests that the following foods are appropriate and helpful to eat, and always check with your doctor and have appropriate blood work done before following any of the research suggestions from this or other sources.

FOODS THAT HEAL

SAY "YES" PLEASE

 

Foods To Consider Eating More Often

 

* Oats meal, Wheat germ, shredded wheat,  low or no sugar added cereals

* Garlic & Onions (Chop or crush to release the photonutrients)

* Miracle Herbal Boost for vitality & health :

 (click here! for WOMEN) (click here! for MEN)

* Cabbage

* Fresh fruits

* Red Grapes / Black grapes / Blueberries

* Sweet potatoes

* Green leafy vegetables

* Carrots, Broccoli and Greens (lightly cooked to keep the carotenoids)

* Squash

* Pumpkin, canned or cooked

* Low fat tomato sauces and pasta

* Broccoli Sprouts

* Almonds and Avocados (for monounsaturated fat)

* Foods with low/no salt for those who have high blood pressure

* Peanuts, walnuts, almonds in moderation (be careful not to gain weight)

* Olive oil and canola oil substituted for other oils, (the key is to monounsaturated fats vs trans-fatty acids or partially hydrogenated fat)

* Salmon and other Fish (tuna, mackerel, sardines, herring), including the skin and fat (Research suggests this omega 3 fat (EPA fat) has the ability to raise HDLs. (1 to 3 servings per week only)

* Defatted soy flour (at least 1/3 of a cup per day recommended)

* Fat free or low fat - milk (skim)

* Whole wheat bread

* Apples (with skin for flavonoids)

* Oranges (Eat pulpy parts for flavonoids)

* Natural Grape juice (1 cup per day recommended)

* Grapefruit, especially pink which has 40% more beta carotene than white

* Dried fruits, especially apricots, dates, prunes

* Red wine  

* Cantaloupes

* Fat free homemade yogurt with extra dry milk to increase the magnesium and calcium content

* Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.

* Walnuts (for omega3)

* Baked whole wheat chips and tortillas

* Bean and chickpea dishes and dips

* Tomato salsas

* Almonds and Avocados (for monounsaturated fat)

 

 

With all of this you need to maintain your normal weight by watching your calorie intake, and getting plenty of exercise (with at least 30 minutes per day).

 

 

 

FOODS THAT HARM

SAY "NO" THANKS

 

Unhealthy Foods/Habits To Consider Avoiding

 

* All Meats, especially meats with high fat (96% fat or less)

* Red meats

* Drinking ice cold drink, Eating ice cold food / ice cream - especially after meal / food

* Hamburgers, Hot dogs

* Deep-fried foods

* Smoking the cigarette

* Food with high butter fat and other animal fats, e.g., cheese, full fat yogurt, sauces

* Hydrogenated oils such as stick margarine, and when listed as an ingredient in foods

* High Sugar contain food

* High Caffeinated Drink / coffee/ softdrink / food

* Salt - especially table salt (if you have high blood pressure)

* Candy, baked goods and ice cream made with fats

* High fat snacks, chips

* Pies, pastry's, cookies made with fat and sugar

 

 

 

Quick Chart of Health Tips  - Foods that Heal

Apples

Helps protects your heart

Prevents constipation

Blocks diarrhea

Improves lung capacity

Cushions joints

Apricots

Combats cancer

Controls blood pressure

Saves your eyesight

Shields against Alzheimer's

Slows aging process

Artichokes

Aids digestion

Lowers cholesterol

Protects your heart

Stabilizes blood sugar

Guards against liver disease

Avocadoes

Battles diabetes

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Smoothes skin

Bananas

Protects your heart

Quiets a cough

Strengthens bones

Controls blood pressure

Blocks diarrhea

Beans

Prevents constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood sugar

Beets

Controls blood pressure

Combats cancer

Strengthens bones

Protects your heart

Aids weight loss

Blueberries

Combats cancer

Protects your heart

Stabilizes blood sugar

Boosts memory

Prevents constipation

Broccoli

Strengthens bones

Saves eyesight

Combats cancer

Protects your heart

Controls blood pressure

Cabbage

Combats cancer

Prevents constipation

Promotes weight loss

Protects your heart

Helps hemorrhoids

Cantaloupe

Saves eyesight

Controls blood pressure

Lowers cholesterol

Combats cancer

Supports immune system

Carrots

Saves eyesight

Protects your heart

Prevents constipation

Combats cancer

Promotes weight loss

Cauliflower

Protects against Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart disease

Cherries

Protects your heart

Combats Cancer

Ends insomnia

Slows aging process

Shields against Alzheimer's

Chestnuts

Promotes weight loss

Protects your heart

Lowers cholesterol

Combats Cancer

Controls blood pressure

Chili peppers

Aids digestion

Soothes sore throat

Clears sinuses

Combats Cancer

Boosts immune system

Figs

Promotes weight loss

Helps stops strokes

Lowers cholesterol

Combats Cancer

Controls blood pressure

Fish

Protects your heart

Boosts memory

Protects your heart

Combats Cancer

Supports immune system

Flax

Aids digestion

Battles diabetes

Protects your heart

Improves mental health

Boosts immune system

Garlic

Lowers cholesterol

Controls blood pressure

Combats cancer

Kills bacteria

Fights fungus

Grapefruit

Protects against heart attacks

Promotes Weight loss

Helps stops strokes

Combats Prostate Cancer

Lowers cholesterol

Grapes

Saves eyesight

Conquers kidney stones

Combats cancer

Enhances blood flow

Protects your heart

Green tea

Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss

Kills bacteria

Honey

Heals wounds

Aids digestion

Guards against ulcers

Increases energy

Fights allergies

Lemons

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

Limes

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

Mangoes

Combats cancer

Boosts memory

Regulates thyroid

Aids digestion

Shields against Alzheimer's

Mushrooms

Controls blood pressure

Lowers cholesterol

Kills bacteria

Combats cancer

Strengthens bones

Oats

Lowers cholesterol

Combats cancer

Battles diabetes

Prevents constipation

Smoothes skin

Olive oil

Protects your heart

Promotes Weight loss

Combats cancer

Battles diabetes

Smoothes skin

Onions

Reduce risk of heart attack

Combats cancer

Kills bacteria

Lowers cholesterol

Fights fungus

Oranges

Supports immune systems

Combats cancer

Protects your heart

Strengthens respiration

 

Peaches

Prevents constipation

Combats cancer

Helps stops strokes

Aids digestion

Helps hemorrhoids

Peanuts

Protects against heart disease

Promotes Weight loss

Combats Prostate Cancer

Lowers cholesterol

Aggravates
Diverticulitis

Pineapple

Strengthens bones

Relieves colds

Aids digestion

Dissolves warts

Blocks diarrhea

Prunes

Slows aging process

Prevents constipation

Boosts memory

Lowers cholesterol

Protects against heart disease

Rice

Protects your heart

Battles diabetes

Conquers kidney stones

Combats cancer

Helps stops strokes

Strawberries

Combats cancer

Protects your heart

Boosts memory

Calms stress

 

Sweet potatoes

Saves your eyesight

Lifts mood

Combats cancer

Strengthens bones

 

Tomatoes

Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart

 

Walnuts

Lowers cholesterol

Combats cancer

Boosts memory

Lifts mood

Protects against heart disease

Water

Promotes Weight loss

Combats cancer

Conquers kidney stones

Smooths skin

 

Watermelon

Protects prostate

Promotes Weight loss

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Wheat Germ

Combats Cancer & Colon Cancer

Prevents constipation

Lowers cholesterol

Helps stops strokes

Improves digestion

Wheat bran

Combats Colon Cancer

Prevents constipation

Lowers cholesterol

Helps stops strokes

Improves digestion

Low Fat Yogurt

Guards against ulcers

Strengthens bones

Lowers cholesterol

Supports immune systems

Aids digestion

   Best Information to Fight Cancer........

purify our body by taking only healthy foods and totally avoid toxic unhealthy foods

AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY  IS THE   ONLY WAY TO TRY (TRY THE KEY WORD) AND ELIMINATE CANCER, JOHN HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY

Cancer Update from John Hopkins

  
1. Every person has cancer cells in the body.  These cancer cells do not show up in the  standard tests until they have multiplied 
    to a few billion. When doctors tell cancer  patients that there are no more cancer cells in their bodies after treatment, it just
   means the tests are unable to detect the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person's lifetime

3. When the person's immune system is strong the cancer cells will be destroyed prevented from multiplying and forming 
    tumors.

4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, 
    environmental, food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune
    system.  

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in
    the bone marrow, gastro-intestinal tract  etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages healthy  cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce tumor size.  However prolonged use of chemotherapy  
    and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or
    destroyed, hence the person can succumb to various kinds of infections and complications.
  
10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery
     can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.

 
        CANCER CELLS FEED ON:

     a.
Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food
         supply to the cancer cells. Sugar substitutes like NutraSweet, Equal,
        Spoonful, etc are made with Aspartame and it is harmful. A better natural
        substitute would be Manuka honey or  molasses but only in very small
        amounts. Table salt has a chemical added to make it white in color. Better
        alternative is Bragg's aminos or sea salt.


    b. Milk causes the body to produce mucus,  especially in the gastro-intestinal tract.
        Cancer feeds on mucus. By cutting off milk and substituting with unsweetened
        soya milk cancer cells are being starved.

  
    c. Cancer cells thrive in an
acid environment. A meat-based diet is 
        acidic and it is best to eat fish, and a little chicken rather than beef or pork. 
       Meat also contains livestock antibiotics, growth hormones and parasites, which 
       are all harmful, especially to people with cancer.

  
   d. A diet made of 80% fresh vegetables and juice, whole grains,seeds, nuts and  
       a little fruits help put the body into an alkaline environment. About 20% can be 
       from cooked food including beans. Fresh vegetable juices provide live enzymes  
       that are easily absorbed and reach down to cellular levels within 15 minutes to  
       nourish and enhance growth of healthy cells. To obtain live enzymes for building  
       healthy cells try and drink fresh vegetable juice (most vegetables including  
       bean sprouts)and eat some raw vegetables 2 or 3 times a day. Enzymes are   
       destroyed at temperatures of 104 degrees F (40 degrees C).


   e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better 
       alternative and has cancer-fighting properties. Water-best to drink purified  
       water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled 
       water is acidic, avoid it.

12.
Meat protein is difficult to digest and  requires a lot of digestive enzymes.
     
Undigested meat remaining in the intestines become putrified and leads to  
      more toxic buildup.


13. Cancer cell walls have a tough protein covering. By
refraining from or eating 
     less meat it frees more enzymes to attack the protein walls of cancer cells
 
      and allows the body's killer cells to destroy the cancer cells.

14.  Some supplements build up the immune system (IP6, Flor-ssence,Essiac, anti- 
       oxidants, vitamins, minerals, EFAs etc.) to enable the body's own killer cells to  
       destroy cancer cells. Other supplements like vitamin E are known to cause 
       apoptosis, or programmed cell death, the body's normal method of disposing 
       of damaged, unwanted, or unneeded cells. 

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit  
      will help the cancer warrior be a  survivor.
Anger, unforgiveness and  
      bitterness put the body into a stressful  and acidic environment. Learn to have a
 
      loving and forgiving spirit. Learn to relax  and enjoy life.


16. Cancer cells cannot thrive in an  oxygenated environment. 
Exercising  
      daily, and deep breathing help to get  more oxygen down to the cellular level.  
      Oxygen therapy is another means employed to destroy cancer cells.


***PLEASE SHARED THIS INFORMATIVE TRUTH WITH THE PEOPLE YOU CARE ABOUT***


CANCER UPDATE FROM JOHN  HOPKINS  HOSPITAL , U S A - PLEASE READ

1.
No plastic containers in micro.

2.
No water bottles in freezer.

3.
No plastic wrap in microwave.  

John Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well.

  
Dioxin chemicals  causes cancer, especially breast cancer.

  
Dioxins are highly poisonous to the cells of our bodies. 

  
Don't freeze your plastic bottles with water in them as this releases dioxins from the plastic.

  
Recently, Dr. Edward Fujimoto, Wellness Program Manager at Castle Hospital , was on a TV program to explain this health hazard.
  
He talked about dioxins and how bad they are for us.. He said that we should not be heating our food in the microwave using plastic containers.

This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body. Instead, he recommends using glass, such as CorningWare, Pyrex or ceramic containers for heating food.  You get the same results, only without the dioxin.  So such things as TV dinners, instant ramen and soups, etc., should be removed from the container and heated in something else.

Paper isn't bad but you don't know what is in the paper.  It's just safer to use tempered glass, CorningWare, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.

Also, he pointed out that plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.

NOTE:  This is an article that should be shared with anyone important in your life.

ICE-COLD WATER?  ICE-CREAM? ICE COLD FOOD?  NO, THANKS.

My experience of drinking ice cold water is catching cold; sometimes, but not always immediately after drinking ice cold water. This can begin with sneezing.

I get pain in sensitive teeth and this may be involved in stimulating the exposes nerve endings and further making them sensitive.

I have not found direct correlation of drinking ice cold water with the incidence and severity of infections. But theoretically; it will reduce the blood supply of the surfaces of mouth, pharynx, larynx, esophagus and stomach. This will in the long run contribute to infections and stomach indigestion.

I have stop drinking ice cold water, ice cream and ice cold food. Recently, my joint pains seem to have considerably reduced. Since I am not taking any pain killers or any other treatment and since there is no change in the life style or any other factors. It is definitely because “NOT DRINKING ICE COLD WATER” / “ICE-CREAM”/ “ICE-COLD FOOD” is responsible for the relief from joint pains and other unhealthy symptoms.

It is said that drinking ice cold water can contribute to joint pains by virtue of increasing what is called VATA and KAFA principles in body in a variable manner depending upon one’s constitution.

KAFA principle is a tendency to be heavy, aggregated, solidified, gravitated etc. and it aggravation manifests into diarrhea, increase in urine, dullness, stiffness, expectoration [sputum] formation, running of nose, lack of appetite and indigestion etc.  VATA principle if aggravated causes asthmatic problems, constipation, joint pain, neural problems etc.

Whether ice cold water as such can reduce acidity or not, is not clear. But it seems likely that it can reduce the secretions of surface with it come in contact.

It is thought by some that drinking ice cold water can reduce the dissolution of ingested food particles and thus lea to: a) Reduction digestion and b) Absorption of partly or completely undigested material [ probably akin to what is called AAMA in Ayerveda ], which may be responsible for allergy, joint pains and other harmful effects of what is called AAMA in Ayurveda.

Whether drinking of ice cold water can cause ‘cold pressor effect’ i.e. increase in sympathetic nervous stimulation and increase in blood pressure, is not clear. But cold as such is known to have “cold pressor effect” i.e. increase sympathetic activation and blood pressure.

BUT, ONE THING IS CERTAIN.  AVOIDING ICE COLD WATER / ICE-CREAM / ICE COLD FOOD  - HAS NO BAD EFFECTS AT ALL!!

IT IS ABSOLUTELY SAFE TO DRINK WATER OF ROOM TEMPERATURE.

This fact may sound less fashionable, but actually it is not merely less fashionable, but against the hype, vogue or fashion of installing ice coolers in every establishment endangering the health of millions, increasing the consumption of electricity and killing the health promoting home industry of pot making.   

 

Sources of Natural Antioxidants - "Consume Direct From The Natural Foods"

Bilberry  is a powerful antioxidant that has become popular for it?s positive effects on the eyes. This relative of blueberries contains high amounts of flavonoids called proanthocyanidins and anthocyanin, powerful antioxidants that maintain strength and flexibility in capillary walls thus allowing efficient flow through the capillaries. This increased efficiency in microcirculation is very helpful for the eyes. Bilberry also aids in the regeneration of retinal purple, which is important for night vision. British pilots in World War II found their vision at night improved after eating bilberry preserves. Bilberry has also been used for eyestrain and eye fatigue.

The antioxidant found in bilberry supports and strengthens collagen structures and has possible anti-aging and anti-carcinogenic effects. This versatile herb also has anti-bacterial and anti-inflammatory actions. Bilberry?s anthocyanin may also offer benefits to circulation by lowering blood pressure, reducing clotting and improving blood supply to the nervous system.

Olive leaf  has gained popularity due to it?s versatility, especially as an antiviral, antibacterial and anti-microbial herb. Hydroxytyrosol, oleuropein, vanillic acid and verbascoside are four important antioxidants found in olive leaf. Olive leaf has been shown to deter oxidation of so-called "bad cholesterol" or low-density lipoprotein (LDL.) which may aid in cholesterol levels. Other possible benefits include lowering blood pressure, dilating coronary arteries and reducing arterial fibrillation.

Olive Leaf?s antioxidant properties have great potential to prevent free radical generation and stop damage to healthy cells of people involved in vigorous exercise programs, which produces oxidation in the body. Olives, olive oil and olive leaves have been important parts of the Mediterranean culture as food and medicine for thousands of years. This may be an important feature of the Mediterranean diet which boasts minimal heart disease and general good health.

Grape seed  contains Oligomeric Proanthocyanidins, or OPC's, (also known as Procyanidolic Oligomers or PCO) which are bioflavonoids and very powerful antioxidants. OPC's are many times more potent than vitamin C and vitamin E. Grape seed?s antioxidant activity also donates electrons to vitamin C & E so they regenerate and have more longevity as antioxidants. All these antioxidants can work together to contribute to over-all health in many ways.

Like olive leaf, grape seed?s antioxidant action inhibits the oxidation of low-density lipoproteins (LDL), which may help reduce cholesterol levels and blood pressure. The antioxidants found in grape seed have been the explanation for the French paradox (a population that loves cheese, butter, rich sauces, fatty foods and cigarettes has a low rate of heart disease). Could it be the red wine? (see Bottom Line: The French Paradox)

Grape seed OPC?s anti-histamine action works by suppressing the enzymes responsible for the production of histamine and the enzymes that assist the release of histamines into the tissues of the body. OPC's also prevent overreaction and hypersensitivity to pollens and food allergens by strengthening cell membranes of cells that contain the allergens. The anti-histamine action also works on inflammation by inhibiting the release of compounds that promote inflammation, such as histamine.

Like all free radical scavengers, this strong antioxidant can protect oxidation of cellular DNA and cell mutations, which can lead to cancer. OPC's found in grape seed may also be useful for allergies, ulcers, teeth and gums, eyes, skin care, lungs and the nervous system.

Ginkgo biloba  has been used for thousands of years in Asia to promote longevity. The ginkgo tree is very hardy and can survive in adverse environments, such as heavily traveled roadsides and can live a very long time (a reflection of its health properties). Like most herbs, ginkgo has many helpful properties, yet its antioxidant effects on circulation and brain function have given this herb it?s highest praise. Ginkgo?s ability to improve circulation through small blood vessels and capillaries, helps bring oxygen and nutrients to the brain, heart and all parts of the body. Research has shown favorable effects on Alzheimer?s disease and other memory challenging health issues.

Ginkgo also has shown benefits for dizziness, hearing loss or ringing in the ears due to poor blood flow to the head, macular degeneration and glaucoma, head injuries and postoperative swelling, allergies, asthma and bronchitis, PMS bloating, Parkinson?s disease and multiple sclerosis, pancreatitis and ulcers, neuropathy and nerve injuries, the circulatory complications of diabetes, impotence from poor blood flow, cancer, as an immune system modulator and to protect against nerve problems caused by cancer chemotherapy drugs.

Rosemary  is a very versatile herb rich in antioxidants. Rosmarinic acid is a powerful antioxidant found in rosemary along with about a dozen other free radical scavenging compounds. Rosemary has been used traditionally to enhance and improve memory capabilities, a very good brain `tonic` when used often, and is valuable when tending to tension headaches. Carnosol and ursolic acid, two chemicals found in rosemary are particularly rich in anti-tumor activities. One study found that rosemary may help impede carcinogens from binding to breast tissues.

Rosemary has a long list of uses and properties such as antibacterial, astringent, carminative, emmenagogue, expectorant, diaphoretic, nervine, stimulant and tonic. The tea has been used for headaches, depression, nervous diseases, colds and colic. It has also been used for asthma and other lung and throat conditions.

It seems that every day we hear about another antioxidant ?discovery?. There are many sources of antioxidants that we may already be benefiting from. This is very good news, since getting antioxidants from different sources throughout the day can maintain consistent protection from the abundance of free radicals we encounter. In other cultures, antioxidants are consumed consistently over many years.  For instance drinking  green tea  and  ginkgo tea  everyday in Asia,   a glass of  wine  with dinner in France or olives and  olive oil  in the Mediterranean. These cultural observations have led many researchers to find out what factors in these lifestyles add to the quality of health, pointing toward the importance of antioxidants.

As we stray from the purity of our foods and environments we have become more exposed to oxidizing influences on our bodies. This may be one of the reasons for increases in cancer and heart disease over the last fifty years. By supplementing with antioxidant rich herbs and foods we can possibly prevent more serious health issues from arising.

Purple grape juice can combat heart disease and cancer
Posted on Thursday, March 15, 2007 (EST)
Purple grape juice could help combat major illnesses such as heart disease and cancer, according to researchers.
Purple grape juice could help combat heart disease and cancer

 

London, Mar 15:  Purple grape juice could help combat major illnesses such as heart disease and cancer, according to researchers.

A study at Glasgow University measured levels of antioxidants - chemicals that combat damage inside the body, in a range of popular juice drinks.

Purple concord grape juice had by far the highest levels and range of phenolic antioxidants, which are found in plants. The juice contained the same level of these compounds as are found in Beaujolais red wine.

Alan Crozier, professor of plant biochemistry and human nutrition, who headed the research team, recommended that people include a glass of such juices as part of the recommended five-a-day fruit and vegetable intake.

Antioxidants have been said to have a protective effect against heart disease, cancer, inflammation and even Alzheimer's disease.

A study in the United States suggested drinking three or more glasses of fruit juice a week could reduce the risk of Alzheimer's by 70 per cent.

Prof Crozier said their study now pointed to which juices had the highest levels of antioxidants and so might be best for people's health.

Prof Crozier said it was clear that not all juices were the same and that drinking a variety of juices was the best way to optimize antioxidant intake.

"Dietary polyphenols through their antioxidant properties, and possibly other mechanisms, are believed to play a role in protecting against chronic diseases,? he was quoted by the Scotsman, as saying.

"Research is being carried out to find out why they have this effect, but I would recommend having a glass of juice a day as part of the your regular intake of fruit and vegetables," she added.

Bridget Aisbitt, a nutrition scientist at the British Nutrition Foundation, said that analyzing antioxidant levels in the lab was different from measuring their effects in the body.

"The problem is that we don't know what happens when they enter the body and are dissolved," she said. "Obviously, eating a lot of fruit and vegetables has been shown to be good for your health, but it is not known for sure which compounds are responsible for this effect.

"That said, it is good to include fruit juice as part of your five-a-day fruit and vegetable intake." (ANI)

Butter and Margarine
North American eating habits have changed over the last few decades, and nowhere is this more obvious than in the supermarket dairy case. Where butter once reigned, we now have a puzzling array of margarines and other substitutes from which to choose.

More and more people use margarine instead of butter because they believe it is the more healthful of the two spreads. Many people think that butter has more calories than margarine, but butter and margarine have about the same calories and are a major source of fat calories in the North American diet. Although most people agree that butter is more flavourful than margarine, they also know it is relatively high in dietary cholesterol and that the fat in butter is mostly saturated. Saturated fats are presumed to raise blood cholesterol levels more than other types of fat and to increase the risk of obesity, cancers and other diseases.

Is margarine more healthful than butter? Doubts were raised in 1993, when Harvard researchers concluded that some types of margarine may actually increase the risk of heart disease more than butter. Understandably, this added fuel—and confusion—to the “butter versus margarine” debate. The controversy lies in the level of trans fatty acids. (See sidebar “What Are Trans Fatty Acids?”) In general, the more solid the margarine is at room temperature, the more trans fat it contains. These days, many margarine manufacturers are changing their formulations to make products that do not contain trans fats.

Choose soft-tub margarine made with nonhydrogenated fats. Check labels and select a product with high levels of monounsaturated and polyunsaturated fats; margarines made from canola, safflower, sunflower, olive, and corn oils are all good choices. Avoid products with hydrogenated or partially hydrogenated oils; they have more trans fatty acids than the other types do.

While it’s no secret that butter tastes better than margarine, it’s increasingly difficult to tell the difference. Whipped or light butter often loses some of its natural flavour; conversely, mixing a little butter with margarine gives it a more buttery taste. Butter-substitute powders or sprinkles are virtually fat-free, deriving their flavour from the essence of butter. These products won’t spread, but they melt when sprinkled on vegetables or other hot dishes. Salt is used to flavour both butter and margarine; anyone on a low-sodium diet should look for unsalted varieties.

Used sparingly, both butter and margarine can be incorporated into a healthful diet, and they are a good source of vitamins A and D. A little butter goes a long way; a teaspoon imparts as much flavour as a tablespoon, with one third the fat. Further reduce butter or margarine by combining it with herbs, spices or low-fat ingredients; for example, top baked potatoes with chives and blended nonfat cottage cheese. When making cakes, cut the amount of butter or margarine by one third to one half; top whole-grain breads with fruit preserves.


Convenience and Processed Foods
Technological advances have dramatically enhanced the quality and increased the range of processed foods. Some critics blame this growing reliance on convenience foods, which are typically high in fat and calories, for the fact that almost one half of all North American adults are overweight. Of these, almost one quarter are obese. The fact is, convenience foods are here to stay; however, anyone who follows the basic rules of variety, moderation, and balance can work them into a healthful, nutritious diet.
Almost everyone consumes some convenience foods, defined as items that require little or no preparation; from ready-to-eat breakfast cereals, canned or frozen goods, to prepackaged heat-and-serve meals. Nutritionally, some of these products do not measure up to home-cooked meals, but this varies greatly among foods. Most convenience foods also tend to contain more sugar, salt and fat than comparable dishes prepared at home.

Processing may strip vitamins and minerals from some foods, but there are exceptions in which convenience foods are actually more nutritious than their fresh counterparts. Vegetables and many fruits harvested and quick-frozen at their peak often have more
vitamins than those picked before maturity, shipped long distances, then allowed to sit on store shelves. Most enriched cereals and breads provide more nutrients than those made with the original grains.

Many food processors have been prompted by consumer demand to enhance the nutritional quality of their products by adding healthful ingredients (for example, calcium to orange juice) or by reducing fat, sugar, and salt. Although some claims of low-fat, no cholesterol, and “lite” may be misleading, an informed shopper who knows how to decipher food labels can make healthful choices.
Many people may worry about the nutritional value of frozen dinners, breakfast bars and other convenience foods. To answer such concerns, many food manufacturers now produce special products. Some of these are low in calories and sodium, while others are designed to meet the special needs of people with nutrition-related problems like diabetes and food allergies. It’s important to check labels and ingredient lists.

Combining convenience foods with fresh ingredients can save both time and money while increasing interest and nutritional value. For example, you can build a tasty and nutritious meal around a frozen entrée by adding a green salad and seasonal vegetables, which take only minutes to prepare but add an assortment of valuable nutrients.

Most parents rely upon at least some convenience items when introducing foods into a baby’s diet. Instant cereals and jars of puréed fruits, vegetables and meats are certainly easier than homemade. More questionable are the convenience foods that many older children seem to prefer. Favourites like hot dogs and cold cuts are usually loaded with fat, salt and preservatives; instant puddings may provide milk, but they are also high in sugar, fats and artificial flavourings and colourings.

When feeding children, emphasize foods made with minimal processing; for example, chicken is a better pick than hot dogs, yogourt is more healthful than puddings, uncoated oat cereals or low-fat granola is a wiser choice than sweetened children’s cereals.


Grilled Foods

Grilled foods retain a lot of flavour and cooking them doesn’t require added fats. Vegetables cook quickly on the grill with little loss of moisture or vitamins. Grilling—involving direct exposure of food to the source of heat—is the modern, controlled version of man’s oldest culinary technique: roasting over an open fire. The intense flavour of grilled food results from the numerous chemical reactions that take place when a food surface is subjected to very high temperatures. Grilling—whether by gas flame, electric element or charcoal—demands temperatures four to six times higher than can be reached in an oven. Unfortunately, the high heat that causes the appealing caramelization of browning has a less desirable aspect: The outside of the food may become unpalatably charred before the inside is cooked through. Grilling is best reserved, therefore, for quick-cooking foods such as fish and the thinner cuts of meat and poultry. It is an excellent method of preparing vegetables such as eggplant, zucchini, peppers and mushrooms; apples, peaches and other fruits are also delicious when grilled. Preparation requires little more than a light brushing with oil to prevent food from sticking to the grill or drying out, followed by a dusting of herbs. In short, grilling is a truly healthful cooking method—with one potentially major caveat.

At grilling temperatures, the surface fat on meat quickly burns away, releasing acrid fumes and creating a risk of fire. There’s a further hazard to grilling. Cancer-causing substances called polycyclic aromatic hydrocarbons form when the fat from meat drips onto hot coals, and are deposited onto the food through smoke. You can minimize exposure to the fumes by partly baking or parboiling the food, then finishing it off with a few minutes on the grill to achieve a crusty exterior and succulent interior. Choose lean cuts and trim all visible fat from meat. Whether you’re using an oven broiler or an outdoor grill, place a broiling pan to catch melted fat under a spatterproof metal shield.
CAUTION
Even if there are lots of hungry guests waiting for burgers from the barbecue, don't take them off the grill until they're thoroughly cooked. Ground beef could have come in contact with E. coli, which is present in the intestines of cattle and may infect the meat during processing. Potentially harmful bacteria are killed when the meat is adequately cooked but can survive in meat that is rare. Always cook hamburgers until the juice runs clear and be sure not to place cooked hamburgers back on the same platter that held raw meat.

Heating meat, poultry or fish to a high temperature also creates substances called heterocyclic amines (HCAs), which have been linked to cancer in animals. HCAs can also form in foods—especially red meat—that are fried or broiled. This may be one reason that frequent consumption of red meat has been linked, at least in some studies, with an increased risk for certain cancers such as colon cancer.
Other potentially toxic compounds are generated by chemical reactions that take place when foods are cooked at high temperatures. Carcinogenic nitrosamines, for example, form when foods that contain nitrite as a preservative are heated.

There’s no direct evidence that substances causing cancer in animals necessarily cause the disease in humans, but there is enough epidemiological evidence to suggest that foods cooked at a high temperature should be consumed in moderation.

The risks of eating grilled foods can be moderated by combining them with certain protective nutrients. Vitamins C and E, for example, block the chemical reaction that generates nitrosamines. As antioxidants, these vitamins, as well as beta carotene, can neutralize some carcinogens. Wheat bran binds with nitrite and makes it unavailable for nitrosamine formation. So, you can balance your grilled breakfast bacon with a glass of vitamin C-rich citrus juice and fortified whole-grain cereal or a bran muffin for vitamin E.

Substances found in vegetables and fruits bind directly to carcinogens and prevent them from reacting with DNA. Bioflavonoids, the pigments in many fruits and vegetables, appear to block many carcinogens. Fibre may bind with or dilute carcinogens and speed their elimination from the digestive tract. When you barbecue, serve lots of leafy greens and whole grains along with the meat or fish to ensure a healthy mixture of fibre and vitamins. Make a vegetarian barbecue and add low-fat cheese to satisfy a desire for protein. Grilled fruits end a meal with a colourful cocktail of vitamins, fibre and flavour.

Minimizing your cancer risk
Charcoal-grilling foods, especially fatty meats, can create compounds that are potentially carcinogenic. The factors involved are the charring of the food and the smoke produced when fat drips on the coals, which is then carried back up to the meat. To minimize the risks, take the following steps:
1. Avoid flare-ups, since burning juice or fat can produce harmful smoke. If smoke from dripping fat is too heavy, move the food to another section of the grill, rotate the grill, or reduce the heat.
2. Cook meat until it is done without charring it. Remove any charred pieces—don’t eat them.
3. Don’t place the heat source directly under the meat. For example, place coals slightly to the side so the fat doesn’t drip on them. Keep a water bottle handy for coals that become hot or flare up.
4. Cover the grill with punctured aluminum foil before you cook. The foil protects the food from the smoke and fire.
5. Keep meat portions small so they don’t have to spend as long on the grill.
6. Defrost frozen meats before grilling. In trying to get the frozen meat cooked, there is a tendency to burn the surface.

Sweet Potatoes
• A rich source of beta carotene.
• A good source of vitamins C and B6, folate and potassium.
• Naturally sweet and high in fibre.

Although the two vegetables are unrelated, sweet potatoes are often called yams. Sweet potatoes aren’t in the same family as the common white potato either. But sweet roots are highly nutritious, and their rich flavour belies their humble New World origins.
Like other brightly coloured orange-yellow vegetables, sweet potatoes are an excellent source of beta carotene, an antioxidant. On average, one medium sweet potato provides more than 100 percent of the RDA for vitamin A, about a third of the RDA for vitamin C and B6, 541 milligrams of potassium, along with folate and some iron.

Sweet potatoes also contain plant sterols, compounds that can help lower cholesterol. When eaten with its skin, a sweet potato is an excellent source of soluble and insoluble fibre, which helps reduce cholesterol and may prevent diverticulosis. Beta carotene, the carotenoid that gives colour to sweet potatoes, is a powerful antioxidant linked to lowered risk of heart disease and certain cancers.

WHAT ARE TRANS FATTY ACIDS?
Trans fatty acids are produced when a vegetable oil is hydrogenated. Hydrogenation is a process used by many manufacturers to make liquid oil more solid (as in the manufacturing of spreads). This process improves shelf life and the stability of many baked goods and processed foods. Unfortunately, the process of hydrogenation creates trans fatty acids. Studies suggest that trans fats raise LDL (bad) cholesterol and also lower our HDL (good) cholesterol, increasing risk of heart disease. Some experts say that eating too much trans fats may be as bad or even worse than eating too much saturated fat.


The primary sources of trans fats in the North American diet are partially hydrogenated vegetable oils used in the production of shortenings and hydrogenated margarine. These are used extensively in food preparation. The foods most likely to contain trans fats are processed foods like chips, breakfast waffles, doughnuts, pastries, cookies, crackers, fast food products like deep-fried sandwiches and french fries. They are also in some margarines and spreads.


Having a trans-fat-free diet is pretty difficult and probably not necessary, but reducing your intake of trans fats is very important. Read labels and look for the listing of trans fats on packaged foods. You can also find trans fats in foods by looking for the words “hydrogenated vegetable oils” or “partially hydrogenated vegetable oils” in the ingredient list.


The best advice regarding these fats is to limit your intake of deep-fried, processed fatty foods, and snack foods. Look for processed foods and margarines made with nonhydrogenated oils. It’s also a good idea to go easy on the trans fats that kids eat, which means cutting back on a lot of high-fat snack foods. Many manufacturers are now cutting trans fats from their products.

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