Easy Nutrition Tips for a Healthy Heart

Omega 3 Fatty Acids

Not all fats are bad. Omega 3 are essential fatty acids, which are often lacking in the Western diet. These are polyunsaturated fatty acids found predominantly in oily fish. Vegetarian sources of omega 3 include walnuts, flaxseeds and a variety of other seeds. Scientific research suggests an important role for Omega 3 in the prevention of heart disease and protecting the cardiovascular system, and therefore they should be a key ingredient in a heart health supplement(http://www.mitamins.com/disease/Heart-Disease.html).

Omega 3 fatty acids can help slow down the production of thromboxane A2 and inflammatory cytokines which means that there is a reduced tendency of the blood to clot. Blockage of the heart valve with a blood clot can cause heart attacks. Research has shown that those who eat greater amounts of Omega 3-rich foods have a lower risk of heart attack(http://www.mitamins.com/disease/Heart-Attack.html) compared to those consuming less. Amongst the inhabitants of Okinawa in Japan, the high consumption of Omega 3 fatty acid due to a love of oily fish is considered a major reason why they extremely good heart health and one of the longest life expectancies in the world.

Antioxidants

The body also needs antioxidants to prevent heart disease and improve circulation. Antioxidants reduce the damage effects of free radicals on the cells. Free radicals are formed naturally during metabolism and other physiological processes. Antioxidants are very useful in fighting and preventing cancer, heart disease, and Alzheimer's. Some of the most common antioxidants are Lycopene, Vitamin C and Vitamin E. Such nutrients are also important components to include in a heart health supplement.

Lycopene, found in tomatoes and red fruits, is a bright red carotenoid pigment. It is also the most common carotenoid in the human body. Tomatoes are an excellent source, because the processing of tomatoes increases the concentration of lycopene. Along with tomatoes, it can be found in watermelon, pink grapefruit, papaya and rosehip.

The daily recommended intake of Vitamin C is 40mg to 90 mg. Vitamin C is found in a wide variety of vegetables and fruits. The daily recommended intake of Vitamin E is 6 mg to 19 mg. Soybean, broccoli, almonds, and peanuts are all excellent sources. A person eating a balanced diet would get enough of both the vitamins. Smokers, pregnant women and those under stress may require increased amounts of these vitamins.

Grape Seed Extract

Grape seed extracts could help prevent heart disease and improve circulation. It is rich in flavonoids, which are phytochemicals with antioxidant properties. These may help improve blood circulation and strengthen blood vessels, benefiting people with heart disease and cancer. One study demonstrated that people using grapeseed extract showed a 14% increase in HDL (good cholesterol) a 15% reduction in triglycerides in a one month peroid[1].

Calcium

Calcium is an important mineral in heart health as it regulates muscle contraction and nerve conduction. It works effectively with magnesium and requires sufficient Vitamin D for absorption. Ionized calcium is an important minerals in maintaining heart function. It supports the relaxation phase of the heart as it stimulates muscle contraction. Calcium deficiency, especially in the elderly, has been linked to arteriosclerosis and hypertension, which could lead to heart disease. Calcium is found in dairy products, dark leafy vegetables, soybeans, fish with soft bones and more. The recommended intakes for calcium are 1,000-1,300 mg daily for men and women over 19 years

Folic Acid

Research suggests that folic acid may have a key role in reducing the risk of stroke, thrombosis and heart disease especially amongst the elderly. Dietary sources include green leafy veg, organ meat, fortified breakfast cereal, beans and peas. Sometimes it is difficult to meet requirements via diet alone, and therefore folic acid is important to include in a heart health supplement

References

1. Vigna GB, Metabolism. 2003 Oct;52(10):1250-7

Top 15 Easy to Implement Nutrition Tips

Do you realize that eating foods that will help you feel and look better is just a matter of choice?  Feeling more energetic or losing those extra pounds begins with what we choose to eat.  Whether your goal is to lose weight, tone up, or increase your energy, a healthier lifestyle begins with nutrition.  The following are easy to follow tips to help you begin making the choices that will get you on the road to achieving the results you desire.

1. Do not avoid or skip your meals. Instead go for five to six meals or snacks every three or four hours.  Feeding your body throughout the day keeps your furnace burning.
2. Drink 8 to 10 glasses of water daily. Not only will it help flush toxins out of the body but having a full glass of water before a meal will help fill you up so you are less likely to over eat.
3. Eat red, yellow, orange, and green vegetables. Vegetables are low in calories, loaded with vitamins and antioxidants, and a great source of fiber.
4. Include a variety of fruits in your diet. Not only will they help satisfy a sweet craving but they too are low in calories, high in water, a good source of fiber, and loaded with vitamins and antioxidants.
5. Breakfast is a must! Your body needs fuel to start both your day, and your metabolism.
6. Eat lean proteins with every meal. Choosing egg whites, white meat poultry, and fish more often than lean beef/pork will reduce the fat and calories you eat.  Eating lean protein is essential in building and keeping healthy muscles.  It also takes longer ser to digest, therefore, keeping you fuller longer.
7. Whole Grains are a store house of fuel and energy for the body.  Whole wheat/grain breads, cereal, pasta, and brown rice are just a few delicious choices.
8. Watch the FAT.  Choose low fat or fat free whenever possible but remember consuming the right fat is essential in keeping your body healthy.
9. Limit Alcohol intake. Not only can alcoholic beverages contain hundreds of calories, but it is a toxin that affects the tissues and organs in the body.
10. Portion Control. How much you eat is as important as what you eat.
11. Choose freshly prepared meal over packaged. Though convenient, many can have high calories and low nutrition.
12. Indulge yourself in a treat, but watch out for serving size and frequency of treats.  Having too many treats will sabotage your efforts.
13. Eliminate sodas. Cut down on your sugar intake in all other beverages like tea, coffee and milk.
14. Exercise daily to increase your rate of metabolism.  Maintain a journal of your daily in take.
15. Last but not least be practical, conscious and fine tune your diet to get the optimum nutrition.

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benfit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!

Cancer Nutrition Tips

Proper diet to get all the vitally needed vitamins and minerals your body needs is key to a healthy lifestyle but essential for cancer patients.  Many people presume once they are diagnosed with cancer that it is too late to change eating habits to improve nutritional uptake to minimize side effects while increasing quality of life.  In reality, any cancer diagnosis should be a wake up call that what you do each day matters.  Remember to work with your doctors including a nutritionist to plan a cancer nutrition roadmap that complements your therapy.

Depending on your type of cancer and the recommended therapy involved to turn a patient into a survivor will dictate what supplements you need to take and how much.  Also don't be afraid to deviant from the roadmap if you feel something is not helping; your body is your best friend when it comes to what you need.  Consult with your doctor before making any changes since every therapy has its own side effects.

Cancer Nutrition Options

Many options exist for the actual intake of nutritional supplements for cancer patients and survivors including powders, liquids, soft gel capsules and traditional pills.  Some people find it near impossible to swallow a pill, especially one that is large enough for a horse, when fighting cancer so liquid vitamins or powder mineral supplements are a good alternative.  Another benefit is liquid form nutrients generally are absorbed by the body quicker than traditional hard vitamins.  For those who don't care for the taste of liquid vitamins but also struggle with large pills then soft gel capsules are a nice medium.  Soft gel vitamins are quite a bit easier to take down and larger pills may be in the form of two or three smaller capsules.

If you know some one with cancer you may be considering what you can do for your own cancer prevention.  A big step is proper diet with the minerals and supplements necessary to keep your immune system strong.  Fighting off cancer or any other disease requires constant monitoring of the individuals health support system which is directly related to nutrition.  Here is a quick list of vitamin supplements to aid in a healthy lifestyle for cancer patients, survivors and everyone else:

• B-1


• Zinc


• Boron


• Vitamin C


• Vitamin A


• Potassium


• Magnesium


• Calcium


• Chromium


• Germanium

You can get many of these essential vitamins with one of the several multivitamins available and sometimes companies add fancy names for some of the nutrients.  For example one variation of Beta-Carotene is mainly comprised of Vitamin A with some Vitamin E & Lecithin.

Cancer nutrition may seem overwhelming but with the help of your doctor and nutritionist a simple plan is easy to put in place.  Remember to talk to your provider about what you feel is working, what's not and discuss possible changes to maximize the nutrition strategy.  It is just as important to maintain a healthy lifestyle covering all your necessary minerals once finished with cancer therapy as it is during the difficult treatment phase.  Keeping with your plan will allow you to claim cancer survivor status for years to come.

Stress Nutrition Tips Simply to Follow

Some of you may wonder what on earth has nutrition to do with stress? Research has shown that nutrition not only affects our physical health but can also influence our stress levels too.

The human body is the greatest machine on the earth. Even more than that - greatest self-repairing machine. As all machinery, it needs fuel. But for self-repairing we need special fuel - one that provides us with all necessary macro and micro nutrients: healthy food. Unhealthy foods poison your body. That's not the worst of it. Your Body, Mind and Spirit are one and form a whole. So, where your body goes, your mind follows, just as where your mind goes your body follows.

A physically unhealthy body can influence the mind to be unhealthy, unmotivated, moody, tired, unclear, forgetful, anxious, and stressed. We all know these are not comfortable feelings.

And on the contrary: if our fuel is of high quality, our bodies function well and we think clear, we are full of energy, vitality, our overall health is excellent and we prosper. The fuel we give to our bodies' engine comes directly from food, from things we eat.

During the period of stress, the body uses up nutrients quicker than usual. Chronic long - term stress damages all body systems, digestive system included and reduces all body's nutrient reserves. Therefore here are some considerations to take into account when creating your daily diet and supplementation plan.

The key to of good stress nutrition is the balance, variety and moderation. To stay in good health the body needs the right balance of macronutrients: protein, carbohydrates, fats and micronutrients: vitamins, minerals and phytonutrients and water.

Take Action:

1. Eat 5 -6 times per day to avoid unstable blood sugar levels and escape fat storage, and ensure stable energy levels. Low and stable blood sugar levels reduce not only stress but also the risk of adult type diabetes.

2. Aim for 7 to 10 servings per day of different types of organic fruit and vegetables. Colorful fruit and brightly green vegetables are perfect for stress prevention/ reduction nutrition - they are rich in antioxidants and phytonutrients.(eat them as much as possible and preferably raw or very lightly cooked). This is not as difficult as it looks :)

3. Eat foods with high fibre content. Eat both types of fibre: soluble and insoluble. This gives the muscles of the walls of the digestive system some bulk to work against.

3. Eat complex carbohydrates (oatmeal , buckwheat, whole-wheat bread, pasta and brown rice). Many whole grain foods rich in complex carbohydrates are good sources of essential vitamins and minerals as well. Foods rich in complex carbohydrates include also vegetables, peas, and beans. NB: one teaspoon of sugar or its equivalent suppresses the immune system for 5 hours after eating.

4. Protein is essential for growth, development and repair of body tissues. Although keep protein intake within moderation. Avoid red meat completely. Eat more beans and pulses, grains, seeds and nuts. Fish and organic poultry are also acceptable. Soya is also a good source of protein.

5. Fats Take fish oil for omega 3 essential fatty acids or eat oily fish 2 or 3 times a week. Eat a variety of seeds each day (pumpkin, sesame, sunflower and always linseeds) and walnuts . Mix them together and add them to cereal and salads.

Want even more for your long term health? Click HERE.

Fitness and Nutritional Tips for the Perpetual Business Traveler

It has become more evident than ever, that the weekly jet setting business person is more apt to fall off the health and fitness regimen, when compared to non traveling business person. This can be extremely frustrating for them, as in most cases, the intention and desire to keep up with their fitness program is good, but the conscientious desires are often sabotaged by the last minute unexpected business meeting and late evening networking dinner.

My company Somagenesis Health and Fitness has earned the reputation in the San Diego business community as the "business persons" personal training company of choice". As president of Somagenesis, I personally manage the health and fitness lifestyles of 25 upper echelon businessmen and women. Approximately 50% of them travel weekly, and struggle with eating healthy, and/or getting in a simple maintenance workout. Here are some great and interesting solutions to these common problems.

1. Nutrition: Stocking up of healthy pre-assembled meal entrees is an easy solution. Companies like Susan's Healthy Gourmet, or Nutra-System can create tasty healthy foods based on your dietary and caloric needs. A small carry on refrigerator lunch box can easily store 3 full meals and several quality protein bars. These food items, can save you time, money and the frustration involved in trying to locate healthy eating establishments. I have personally checked with many of the local commuter airlines, and their are no restrictions to carrying on personal foods or snacks.

2. Eating out: If you are in a situation where you must attend an important business dinner, be smart and make the right choices. Stick to red wines at 70 calories a glass versus the Apple Martini or Dewar's Scotch on the rocks, which can easily amount to 450 calories. Alcohol carbohydrate calories are always converted to fat calories by the liver. Don't drink yourself fat with alcohol calories. With meal entree's always stick to roasted lean meats, fish and poultry entrees. Skinless chicken, roast beef, and halibut are always good low fat, low calorie choices. If in doubt about the healthiness of the food, always ask the waiter how the food is prepared. Don't be reserved and shy, your associates will be impressed by your healthy mindset.

As a precursor to your main entree', always indulge in a healthy high fiber garden salad with low caloric, low fat dressing. The fiber will create a gastronomical sense of satiety before you get to your main entree. Always beware of the bread basket that sits before you. A single slice of French, Italian or Sourdough bread can cost you 200 non nutritious calories, and you know, it is impossible to eat just one! Just say no.

3. Eating and drinking during boring conference room meetings: Keep your eyes and hands off the sugar glazed danish with the raspberry jelly in the center, bear claws and coffee cake. On average, eating one of these belly bombers will cost you 500 calories of junk, gut bloating calories. Ask any New York City Cop sitting in his squad car about the ramifications of just sitting and indulging in Dunkin Doughnuts. Just say no!

Instead, bring some of your favorite energy bars, trail mix medley or snack on the fruit that is commonly available at most conferences. Both Medical and business conferences are notorious for monotone speakers and a head bobbing audience, so coffee, tea, orange juice and and water are always in abundance. Coffee, tea and water are always your best choices, especially if staying awake is a problem. These drink items are low in sugar, and caffeine can rev up your adrenal gland and your metabolism. Conversely, orange juice and other fruit juices only jack up your blood sugars, which result in a post hypoglycemic reaction and secondary drop in insulin level. The end result sleepiness and hunger pangs. Remember, the secondary function of insulin is abdominal fat storage.

4. Getting in that workout: Be sure not to forget to pack your workout cloths and shoes. The good news is many hotels have a small workout center and/or a swimming pool. Hotels like Marriott and Double Tree now have a treadmill, Swiss ball and dumb bells in your personal hotel room. This is a plus for the time management challenged businessman. The best time to begin your workout is first thing in the morning. If you meeting is at 8:00AM , get to the gym by 6:00AM for a 1 hour workout. Split your workout into 30 minutes of cardio and 30 minutes of resistance training. You will feel more alive and alert for your meeting. Planning a post meeting workout is possible, but the chances of not getting in your workout, are seriously reduced. Too often unexpected business meetings and dinners sabotage the best intended plans.

5. Motivation: Your attitude for success can make or break your ability to eat health and get in your workout. My mantra to all my clients is" if you put as much energy into your health and fitness as you have your career, you could easily be another Arnold Schwarzenegger. So get chronic with the program"

In summary, the 21st century business persona lives a crazy unpredictable lifestyle that can be disastrous to overall health. I have numerous clients who had or currently live with morbid obesity, hypertension, diabetes, fatty liver disease, had strokes, chronic depression, anxiety disorders and have had heart attacks in their 40's and 50's. Why does this happen? There are numerous explanations, however the more common reasons are, lack of life-style balance, devotion to competition and the lure of the all mighty dollar. The remedy is so simple, but often overlooked. Exercise, proper nutrition and stress management. This has been proven over and over again, by the medical community as the most effective approach to improve health and longevity. The question is how bad do you want this, and are you willing to acquiesce and get help from the experts?

Should you decide to take the first step to improve the quality of your life, consider consulting the health, fitness and lifestyle management experts at Somagenesis. Log into our award winning web site at www.somagenesis.com and peruse the testimonials of fellow San Diego businessmen who have made the life changing transition into health and fitness.

Ask our Nutritionist, Herbspro Introduces Ask our Nutritionist for Fitness, Health & Nutrition Tips

Herbspro.com is very pleased to introduce a Special New Feature "Ask our Nutritionist”. Herbspro customers and the general public are invited to ask all of their Nutritional Health Questions to registered Nutritionist /Chinese Herbologist Suma G Nathan. Suma has over 28 years experience in the Nutritional Holistic Field.

All people of all ages can benefit from living a healthy life style and the right nutritional supplementation, including our beloved pets. Suma will help choose the right nutritional products for your Healthy Living Lifestyle. Often times we need help choosing the right products, the right dosages and the pure skin care for all your nutritional needs.

“We at Herbspro.com strongly believe that Fitness and Healthy Living should be everyone’s goal. We hope this new feature will help achieve our customers to achieve their goals” said Tanu Bhattacharya, Director (Operations) for Herbspro.com. “It’s my pleasure to be with Herbspro.com and work with their customers. Herbspro.com has so much more to offer than any other online retailer.  Products are top of the line and backed by many years research in the field” said Suma G Nathan, Registered Nutritionist /Chinese Herbologist.

Interested customers can go to Herbspro.com and read information on how Nutrition can help you.

For more details visit http://www.herbspro.com/ask-nutritionist/submit-question.asp">Ask - Nutritionist