The Importance Of Breakfast

How you feel throughout the day often depends on what, or if, you ate starting out. If you skip breakfast, odds are that you’ll end up with an aching head, moodiness, lack of brain power, and even weight gain as you eat more than you should later in the day. Besides, you lose out on the many nutrients your body gets from a good breakfast. And then there’s the flip side, where breakfast is a grab ‘n’ go option that offers little quality nutrition. Or it may be a greasy buffet that contributes more calories and saturated fat that you need in an entire day! These choices can hinder health in both the short and long run. Try these power-packed options instead. They’ll curb your hunger, fuel your body and provide essential fiber and nutrients to start your day off right.


1. Nuts

Bonnie Taub-Dix, MA, RD, national spokesperson for the American Dietetic Association (ADA) and weight loss expert in New York, says treats like chopped walnuts or slivered almonds give you “healthy fats to provide sustained energy.” Think outside of traditional “breakfast” nuts, too. Pistachios have been shown to reduce cholesterol absorption from other foods.
How much to eat each morning? 2 tablespoons chopped walnuts, 2 heaping tablespoons slivered almonds, 30 pistachios, or one tablespoon nut butter.
Breakfast tip: Taub-Dix suggests adding nuts to your oatmeal or other whole grain cereal for a flavorful crunch.

2. Fruits and vegetables

“It's hard to get in all of the fruits and veggies we need if we skip them at breakfast,” says Taub-Dix. For optimal benefits, try for 10 combined servings of fruits and veggies each day, two from each color group: red, white, green, purple/blue, and yellow/orange. (Research shows that eating fruits and vegetables of different colors gives you the widest possible range of nutrients.) If 10 daily servings is unrealistic, aim for at least one more fruit and veggie than you’re already getting. In addition to all the other benefits of fruits and vegetables, new research finds that eating more plant foods can help to prevent oxidative stress in the body. That’s a process linked to disease and obesity.
How much to eat each morning? At least two servings: two fruits, two veggies, or one of each.
Breakfast tip: Try what Taub-Dix does: Warm frozen raspberries in the microwave and add them to yogurt to get a high-calcium, protein-rich start. As for vegetables, enjoy sliced tomatoes in an omelet or a grilled cheese sandwich on whole wheat bread.

Read What Yogurt is Right for You?

3. Whole grains

“Whether it's a whole grain cereal or a chunky slice of whole grain bread, including these foods at breakfast will provide you with fiber as well as vitamins and minerals,” says Taub-Dix. Diets high in whole grain foods and fiber are associated with a lower risk of heart disease. And fiber can promote a feeling of fullness, which may help you reduce your total daily calorie intake.
How much to eat each morning? 1 slice whole grain bread, 1 cup whole grain cereal flakes, 1/2 cup cooked oatmeal, or 1 buckwheat pancake
Breakfast tip: Have a slice of whole grain toast with one tablespoon of nut butter.

4. Protein

“Adding protein helps provide sustained energy and could prevent you from feeling hungry between meals,” says Taub-Dix.
How much to eat each morning? 1 egg plus 3 egg whites, 3 ounces of lean poultry, or 3 ounces whole soy breakfast “sausage”.
Breakfast tip: You don’t always have to eat “breakfast” food at breakfast time. Think outside the box. Add tofu or cooked chicken or turkey to an omelet or burrito.

5. Tea

Whether it’s regular or decaf, Taub-Dix says, “Tea is filled with antioxidants to help boost your immune system.” But if you do want to cut down on your caffeine consumption, wean yourself off by gradually reducing the number of drinks you have, or by having a drink that is half caffeinated and half decaffeinated.
How much to drink each morning? One cup of black or green tea
Breakfast tip: Drink it hot or iced; add lemon or orange slices for extra zest.

Read 5 Stress-Busting Superfoods

As you get more used to eating these foods, you can begin coming up with your own combinations. To get you started, though, here are three sample meals that each include all five power foods:

1. Whole grain bun with egg, tomato, fresh arugula or basil, and mozzarella or soy cheese; California pistachios sprinkled on orange segments; hot black tea with an orange slice.
2. Whole wheat tortilla stuffed with shredded chicken breast (poached in unsweetened green tea!) and/or scrambled egg, sautéed bell peppers, and tomatillo salsa; smoothie made with frozen banana slices, fresh apple juice, and peanut butter.
3. Buckwheat pancake with strawberries and sliced almonds; whole soy sausage links; vanilla soy or dairy yogurt with blueberries; iced black tea with a lemon slice.

Each breakfast provides a nutrient-rich kick-start to your day … and in a deliciously satisfying way!


Source: Jackie Newgent, RD, Nutritionist

Vegetarian Diet - How To Get The Best Nutrition

Vegetarian diet planning

A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Because the emphasis is on nonmeat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber.

Vegetarians fall into groups defined by the types of animal-derived foods they eat:

■Vegans eat only plant-based foods. They don't eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.
■Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
■Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.
■Flexitarians (semivegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat, poultry or fish.
To keep your vegetarian diet on track, you may find using a vegetarian food pyramid helpful. This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you're unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.

Meat alternatives
Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, add variety to your vegetarian diet. These products, found in many grocery stores and health food markets, simulate the taste and texture of meat and usually have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.

If you follow a vegan diet, you may need to find alternatives for eggs and dairy products. Try these suggestions when meal planning or cooking:

■Milk. Drink fortified soymilk, rice milk or almond milk in place of cow's milk.
■Butter. When sauteing, use olive oil, water, vegetable broth, wine or fat-free cooking spray instead of butter. In baked goods, use canola oil.
■Cheese. Use soy cheese or nutritional yeast flakes, which are available in health food stores.
■Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or you can use the following to replace one egg: 1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water. For an egg-free omelet use tofu instead of eggs.

Ensuring adequate nutrition
The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.

Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from nonmeat sources:

■Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
■Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.
■Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
■Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
■Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.
The key to a healthy vegetarian diet — or any diet for that matter — is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.

Getting started
If you're thinking of switching to a vegetarian diet but aren't sure where to begin, start with menu planning.

■Start with what you know. Make a list of meatless meals you already prepare regularly, such as spaghetti with tomato sauce or vegetable stir-fry.
■Make meatless substitutions. Select meals that could easily become meat-free with a couple of substitutions. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that some dishes require only simple substitutions.
■Experiment with new meal ideas. Buy or borrow vegetarian cookbooks. Scan the Internet for vegetarian menus or for tips about making meatless substitutions. Check out ethnic restaurants to sample new vegetarian cuisine. The more variety you bring to your vegetarian diet, the better the chance you'll meet all your nutritional needs.


Source: Mayo Clinic Staff

Weight Loss 101

Sometimes we start losing weight, but we never finish. We ditch another diet. We throw in the towel on our exercise efforts. Maybe it's from outside pressure; sometimes we aren't ready to lose weight. Whatever the cause, it is not at all uncommon.
That doesn't mean you're destined for failure. Even if you've started and stopped 100 times before, this time doesn't have to end the same way.

By putting some important skills to use, you will find it a little easier to stick to your weight loss efforts than if you rely on sheer will alone.

Skill One: Reward Yourself

One of the best ways to stay motivated throughout your weight loss journey is to reward yourself with non-food rewards that you will look forward to and enjoy. It can be something tangible (a new book) or something intangible (no less important), such as a lazy Saturday of watching movies in bed.

By marking a goal -- say, each five pound loss -- you will begin to correlate reaching your goals with a pleasurable experience. When simply seeing the scale numbers change loses its "buzz," that special treat will keep you going.

Skill Two: Track Your Progress and Portions

Whether you keep a spreadsheet on your computer or simply jot down your stats in a notebook, keeping an eye on your progress will keep you motivated. You can track your weight, measurements, or BMI -- it is up to you. By looking back at how far you've come, you're less likely to revert to old habits.

Additionally, if you keep careful records, you will be able to catch slip-ups in your calorie counting or exercise habits that, left unchecked, could cause a major plateau or weight gain.

Careful record-keeping includes closely monitoring portion sizes -- what many say is the most important long-term weight management key. Over-doing portions of even healthier foods can mean the difference between long-term weight loss success and eventual failure. Keeping a food diary is the best way to keep on top of what you're eating.

Skill Three: Master Emotional Eating

To achieve long-term weight loss success, you will have to come face-to-face with any emotional eating habits by asking some important questions: Do you overeat when you're angry? Do you splurge on an extra serving of dessert when you're feeling frustrated?

Being honest with yourself is the only way to get the true measure of your emotional eating triggers. Without facing them, you will always be less likely to be in control of your weight.

Skill Four: Prepare for the Pushers

There will always be people who encourage you to go off your diet "just this once." That's not really a problem until "this once" becomes time and time again. If every time you see someone you go off the rails at their suggestion, it may mean you need to distance yourself or have a serious talk with about your weight loss efforts.

Peer pressure doesn't end when you get older; it's ever-present if your friends and family correlate enjoying time with you to eating with you. Plan non-food activities with loved ones and work hard to resist temptation when you're in an environment where food is part of the festivities.

Skill Five: Remember, It's About Health, Too

In a Web poll, 65% of our site's visitors said they were losing weight for appearance's sake; only 35% said they were doing it for their health. To be honest, that surprised me quite a bit, considering how great an impact weight loss has on health and overall quality of life.

The thing is, your slimmer self will become your norm. The compliments about your weight loss will die down. Once you've worn that "new and improved" size for a while, the thrill of trying on the clothes in your new wardrobe will start to fade. Shopping outside a plus size store, if you're doing so for the first time, will be exciting only for so long (or until your credit cards are maxed out). So, if you ask me, it's not all about looks.

When motivation to stick to your new eating and exercise habits wanes, and a quick glance in the mirror doesn't do the trick, considering the many health risks of obesity probably will get you going. By maintaining a healthier weight, you are more likely to live a longer life with fewer medical problems. Wearing a smaller size is just the icing on the cake; a happier, healthier life is the ultimate reward.


Source: About.com Health's Disease and Condition, Jennifer R. Scott

Tips On How To Lose The Last 10lbs

Why is it that losing the last 10 pounds is so difficult? For many people, the first 20 or 30 seemed to come off steadily, but now everything has slowed down and summer is almost here. It feels like no matter how religiously you stick with your program, that needle on the scale isn't moving -- at least not downward.

It is harder now partly because you already look and feel so much better, says Weight Watchers regional trainer Kelda Gavina. That may cause your motivation to slump. But it may also be that you are gaining muscle mass now, which is heavier than fat. Or that you are tired of denying yourself.

Dr. Michael Lyon, adjunct professor at the University of B.C. in the Food, Nutrition and Health Program, medical director of the Canadian Research Centre for Functional Medicine and co-author of Hunger Free Forever, says that when it comes to the last 10 pounds you have to adjust your lifestyle and your relationship with food so that you can sustain it throughout your life.

Using will power to control weight is like trying to hold your breath, he says. You can do it for a while, but then the brain takes over and demands you gulp.

Lyon warns that losing a last 10 pounds may not be what you really want.

"I'd rather see someone gain five pounds in muscle mass and lose five pounds in fat," he says.

Muscle mass raises your resting metabolism which helps you more efficiently burn -- rather than store -- calories.

Loss of muscle has proven to be as hard on your health as gaining fat. Gaining muscle is actually more important than aerobic exercise in the long run, experts say.

Here are 10 tips from three experts on how to shed those last lingering pounds.

1. Stabilize blood-sugar levels. Overweight or obese people tend to have highly fluctuating blood-sugar levels, resulting particularly from weight gain around the belly, Lyon says.

Excessively irregular blood sugar levels cause a domino effect of body changes beginning with the secretion of hormones that in turn promote insulin resistance and other phenomena that cause you feel sluggish and to eat more. The more you eat the more you want to eat, and the less you want to move.

Lyon suggests choosing foods that are low on the glycemic index, (55 or under) high in water-soluble fiber and high in protein.

2. Spoil your appetite before you get to the high-fat, high-calorie part of the meal. Have a bowl of vegetable soup or a salad (with dressing on the side to dip your fork into) before the main course. Says Lyon:

"You get an initial feeling of fullness and when you get to the rest of the meal, you will eat more slowly and not as much."

3. Eat a solid breakfast with adequate protein and a reasonable number of calories. People who skip breakfast tend to either eat a high-calorie snack later or they will themselves to wait until they are starving, and then pig out late in the day when they are the least active. If you skip breakfast, your metabolism rate drops and your body stores more calories as fat.

4. Get out the weights or the bands and do resistance training to build muscle mass. Muscle weighs more without looking like you've gained weight, and it burns more calories than fat does.

John Berardi, Ontario-based human performance and nutrition expert and the author of Gourmet Nutrition, says if you do the next three things on the list, you can burn an extra 400 calories a day. That is a whole meal.

5. Increase the intensity of your exercise. The exercise program you started with doesn't create the same metabolic challenge as your fitness improves.

You need to regularly up the intensity of your workout to continue to lose weight. Add 30 minutes to your run (or walk) every two weeks or bump up the intensity level on the cardio machine.

6. Eat fish oil. Fish oil has been shown to boost metabolism, improve fat burning and increase carbohydrate storage in muscle. Berardi typically recommends using about 6 to 12g of total fish oil per day or 3 to 6g of combined DHA+EPA.

7. Eat protein with each meal. Eating always sparks metabolism, but the rate we metabolize depends on the type of food we eat. If we eat fat, our metabolism increases by two to three per cent. Protein increases it by 30 per cent. Carbs by nine per cent.

8. Keep your eyes on the prize. The last 10 pounds are the hardest because you already feel so much better and fit into a smaller size, says Gavina. But originally you may have wanted to look good in a bikini. Remember that.

9. Have a support group of like-minded people. Especially when you are down to the last 10 pounds, people tend not to support you like they did for the first 90.

They tempt you or tell you how great you look. Meeting regularly with people who do support you can really help.

10. Be realistic. Losing those last 10 pounds might mean cutting out all the extras and becoming a bit obsessed with this one part of your life. Gavina lost 30 pounds 12 years ago and was willing to cut everything out for the last push.

She has since gained 10 pounds back, but she says she leads a more balanced life now and is content knowing her weight is still within a healthy range.



Canada.com

Avoid The Pitfalls Of Holiday Weight Gain!

The holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult tends to celebrate a little too much during this time of year, which leads to distressed organs and extra baggage in the form of weight gain. Studies have shown that over the holiday months some Canadians gain an excess of 5 to 7 pounds! But even slight weight gain, if left unchecked, can accumulate yearly and endanger long term health.

Many people have good intentions however procrastinate on their New Year’s resolutions. The danger lies within gaining a pound or two and not working it off. The gain stays on and adds up each year; in a decade it could mean an excess of 20 pounds! Such gains can lead to obesity and related health problems such as hypertension, stroke, diabetes, cancer and other maladies. So what’s the solution? You guessed it, healthy food choices, good eating habits and consistent exercise.

Although walking, if done at a rapid pace, is a good fat burning workout, you need to shake up the fitness routine with variety to effectively start seeing results. 45 – 60 minute high-intensity, fat-burning and muscle toning workouts can burn an excess of 600 calories! To achieve this, consistent total body workouts must target both major and fine muscles and the cardiovascular system. Performing regular vigorous exercise increases the body’s need for the essential building blocks found in a balanced diet. These are the macronutrients (carbohydrates, proteins, fats) and the micronutrients (vitamins and minerals).

Carbohydrates are the body’s chief source of energy for the internal organs, nervous system and muscles. They help to regulate protein and fat metabolism, indirectly help to fight infections, promote growth of tissue, lubricate joints and provide the only energy source useable by the brain. Some good carbohydrates include berries, sweet potatoes and spelt.

Proteins are the building blocks of our cells. They are made up of essential amino acids. Amino acids are essential because the body cannot manufacture them and therefore must be obtained from food sources (both plant and/or animal). Proteins are essential for growth and maintenance of muscles and for synthesizing hormones, enzymes and antibodies. They can be obtained from sources such as halibut, kidney beans and eggs.

Essential fatty acids (EFAs) speed up metabolism and increase metabolic rate (speed at which the body uses energy). They also regulate emotions and mood, brain function and nerve impulses. EFAs protect the heart against disease, control blood pressure and inhibit blood clotting). Some of the healthiest oils include: Omega 3 (e.g. fish oils), Omega 6 (e.g. avocado) and Omega 9 (e.g. olive oil).

A macronutrient such as fiber keeps our digestive tract from getting clogged with mucus, toxic materials and metabolic wastes. Fiber is a natural appetite suppressant and it aids in the removal of waste from our bodies. It also lowers blood cholesterol, attaches to bile acids and removes excess estrogen. Some great sources of fiber include flax seeds, leafy greens and whole grains.

By maintaining a balanced diet and through regular vigorous exercise one can shed holiday weight gain and maintain a happier and healthier lifestyle. Regardless of your fitness goals and current physical health, the keys to success are variety, moderation and consistency. For most people change, convenience, fear and a lack of motivation are the first barriers to exercise and to making positive dietary commitments.

However, as with anything else in life there is always a starting point. If omitted, nothing improves or changes. You owe it to yourself to make the necessary changes to improve your health and happiness! Start today. It’s never too late!


Source: USKD MMA Inc, www.centralhome.com

FEEDING YOUR IMMUNE SYSTEM

8 FOODS THAT BOOST IMMUNITY

Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag the body down. Here are the top eight nutrients to add to your family's diet to cut down on days missed from work and school because of illness.

Vitamin C. Vitamin C tops the list of immune boosters for many reasons. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C supplements are inexpensive to produce, and it's available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything. Here's what the research shows about how this mighty vitamin protects your body.
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer.

You don't have to take in massive amounts of vitamin C to boost your immune system. Around 200 milligrams a day seems to be a generally agreed-upon amount and one that can be automatically obtained by eating at least six servings of fruits and vegetables a day. See Top Seven Vitamin C-Containing Fruits. If you take vitamin C supplements, it's best to space them throughout the day rather than take one large dose, most of which may end up being excreted in the urine.

Vitamin E. This important antioxidant and immune booster doesn't get as much press as vitamin C, yet it's important to a healthy immune system.
Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease. In the Harvard School of Public Health study of 87,000 nurses, Vitamin E supplementation was shown to cut the risk of heart attacks by fifty percent.

It's not difficult to get 30 to 60 milligrams every day of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it's difficult for most people to consume more than 60 milligrams a day consistently through diet alone. Supplements may be necessary to get enough vitamin E to boost your immune system.

You need 100-400 milligrams per day, depending on your general lifestyle. People who don't exercise, who smoke, and who consume high amounts of alcoholic beverages will need the higher dosage. Those with a more moderate lifestyle can get by with lower levels of supplementation.

Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other "big three" antioxidants, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that beta carotene can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away. Beta carotene also protects against cancer by stimulating the immune cells called macrophages to produce tumor necrosis factor, which kills cancer cells. It has also been shown that beta carotene supplements can increase the production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells.
Beta carotene is the most familiar carotenoid, but it is only one member of a large family. Researchers believe that it is not just beta carotene that produces all these good effects, but all the carotenoids working together. This is why getting carotenoids in food may be more cancer-protective than taking beta carotene supplements.

The body converts beta carotene to vitamin A, which itself has anticancer properties and immune-boosting functions. But too much vitamin A can be toxic to the body, so it's better to get extra beta carotene from foods and let the body naturally regulate how much of this precursor is converted to the immune-fighting vitamin A. It's highly unlikely that a person could take in enough beta carotene to produce a toxic amount of vitamin A, because when the body has enough vitamin A, it stops making it.

Bioflavenoids. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavenoids protect the cell membranes against the pollutants trying to attach to them. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavenoids fill up these parking spots there is no room for toxins to park. Bioflavenoids also reduce the cholesterol's ability to form plaques in arteries and lessen the formation of microscopic clots inside arteries, which can lead to heart attack and stroke. Studies have shown that people who eat the most bioflavenoids have less cardiovascular disease. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form.
Zinc. This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer.
Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age. The anti-infection hype around zinc is controversial. While some studies claim that zinc supplements in the form of lozenges can lower the incidence and severity of infections, other studies have failed to show this correlation. A word of caution: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function. It's safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day.

For infants and children, there is some evidence that dietary zinc supplements may reduce the incidence of acute respiratory infections, but this is controversial. The best source of zinc for infants and young children is zinc-fortified cereals.

RICH SOURCES OF ZINC
Food Source of Zinc Serving Size Zinc (in milligrams)
Oysters 6 medium 76
Zinc-fortified cereals 1 ounce 0-15
Crab 3 ounces 7
Beef 3 ounces 6
Turkey, dark meat 3 ounces 3.8
Beans 1/2 cup 1.2-1.8
Garlic. This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds, such as allicin and sulfides. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream. Garlic may protect against cancer, though the evidence is controversial. Cultures with a garlic-rich diet have a lower incidence of intestinal cancer. Garlic may also play a part in getting rid of potential carcinogens and other toxic substances. It is also a heart-friendly food since it keeps platelets from sticking together and clogging tiny blood vessels.
Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they're grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.
Omega-3 fatty acids. A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. (Perhaps this is why grandmothers used to insist on a daily dose of unpalatable cod liver oil.) Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.

Source: www.askdrsears.com

Alcohol Can Ruin Your Workout!

With more people trying to fight obesity and get the perfect physique working out has become a way of life. Many employers offer their employees and their family member's free membership as incentives to their new and potential workers. Quite a few colleges also offer state of the art gym facilities to both students and faculties alike. The problem is many people who work out regularly think that exercise will not be affected by alcohol consumption.

For some people the occasional happy hour or holiday cocktail will have no affect on a work out routine. The problems start to arise when casual drinking becomes a habit. Excessive alcohol consumption causes medical problems which can severely inhibit the most well thought out work out routine.

Most serious exercisers do not realize that drinking can completely negate all of their hard work. Quite a few college students and young men who make a practice of drinking nights and weekends do not understand why their muscle building work out routine is not working. The problem is caused by the fact that alcohol ultimately dehydrates the body.

In order to build muscle mass the body needs water. With out proper hydration muscle can not be created and it certainly can not be maintained. The dehydration caused by excessive alcohol consumption eventually leads to muscle damage that prevents the muscles from continuing the growth that work outs aimed at muscle growth promote.

Some might notice that they are feeling the effects of dehydration immediately after their work out. These symptoms usually include severe headaches, weakness, and thirst that can not be quenched by anything other than water. Those who eventually connect the dehydration with their work out will not make the further leap from exercising to alcohol. If anything these people working out and then drinking will proceed their alcohol consumption with water consumption which will really have next to no affect on the overall dehydration situation.

As the dehydration caused by alcohol becomes more severe the muscle growth will not only stop, it will start to degenerate. Usually the body burns fat during a work out, even if the work out is designed to promote muscle growth. When dehydration occurs because of alcohol the body will begin using, and burning, muscle for energy during a work out.

Not only will the work out start causing someone to actually lose muscle mass it is entirely possible that someone consuming large amounts of alcohol will begin actually gaining weight in the form of fat. Alcohol contains many empty calories that stop being burned because of the dehydration. While muscle mass is burned and body fat remains it is easy for people attempting to gain a muscular body to instead gain weight but no muscle. Cutting out alcohol, or at least limiting it, is a great way to get the most out of any work out. Those who work out to gain, and tone, muscle mass almost instantly notice better results once they cut alcohol consumption from their daily or weekly routine.

Source: ezinearticles.com