When you decide to gain control over your food habits to shed pounds and body fat, it is crucial to avoid two ingredients : high-fructose corn syrup and trans-fats. These two health-robbing chemicals are present in a wide-variety of prepared foods, including baked products, soft-drinks and salad dressings.
High-fructose corn syrup ( HFCS ) is a common replacement for more dear cane sugar in a multitude of products. The fact that high-fructose corn syrup is a diet-killer is that it causes havoc on blood-sugar levels. High blood-sugar levels are linked to lots of the conditions that plague modern life : pre-diabetes ( diminished fasting blood-sugar levels ) type II diabetes,and coronary heart-disease. One of the first sources of HFCS in our diets is soft drinks. Did you know that one 48-oz.”super-size” soda can contain as much as 550 calories, not to mention equivalent to over 13 spoons of sugar? If you drink one of these each day for a week without reducing your caloric intake or burning off an equivalent quantity of calories through exercise, you can gain a pound a week–a whopping 52 pounds a year! Replace any beverages containing HFCS with cold, refreshing water or unsweetened ice tea as a most important step to lose healthy weight. If you’re a regular consumer of soda, you’ll lose weight by following this straightforward step alone.
Trans-fats are commonly found in baked goods like pies, cookies, crackers and also as oil for frying goods like french-fries or potato chips. Trans-fats were developed to guarantee a long shelflife for these sorts of products, but their negative health effects were not known at the time of their development. Trans-fats are created by taking a mono-unsaturated ( liquid ) fat and reacting it with hydrogen gas. The ensuing fat from the reaction is solid at 70 degrees. When we consume trans-fats, they build up in our arteries just as grease clogs a drain. Ultimately, this increase of fat in our arteries could cause coronary heart disease and stroke, and is also assumed to make a contribution to dementia in the old.
So how can we avoid all of these lethal ingredients in our foods? Our first and best line of defense is just by reading the labels on food products. Both high-fructose corn-syrup and trans-fats are required to be listed on labels. Also, be cautious of fast-foods such as fried chicken, fish sandwiches and fried pies. Ask if these foods have been prepared with trans-fat free oils or not. If the restaurant staff can’t tell you if the food is fried in oil containing trans-fat or not, it’s best to avoid it altogether. So educate yourself as a customer and harvest the health benefits of your due diligence.
To learn more about what is nutrition, visit Fit4LifeClub.com
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Nutrition used to be something like: “eat fresh food and stay away from potato chips”… now we are told beware of ‘free radicals’ in the body. Antioxidants are supposed to be good for you, but how do we encourage one and fight the other?
“If I’d known I was going to live so long, I’d have taken better care of myself.” — Leon Eldred
We live in an age where we are beginning to see an awareness developing between eating habits and good health. Several buzz phrases like low carb, high protein, and Hoodia are mentioned as a means to gaining a better life while honing a better physique.
Another phrase that is repeated often is ‘’antioxidants”.
What exactly is an antioxidant and why is it important?
Everyone has what is called ‘free radicals’ that roam throughout the body. These free radicals have the potential to attack the body, primarily in the form of cancer. Antioxidants fight back. A nutrition plan that includes antioxidants can assist in staving off the potential for acute illness due to free radicals.
Drinks such as coffee and tea often have a certain amount of antioxidants, but it is fresh fruit that is especially rich in antioxidants. Fruit, of course, remains high on the list of recommended foods by the U.S.D.A., but it may surprise you to know that extra virgin olive oil as part of a balanced diet can provide as much antioxidant as a piece of fruit.
The health benefits of olive oil remain a delightful discovery for many. It’s not often something that adds significant good taste to a gourmet meal and can also be an extremely healthy choice.
A diet that is lean in saturated fats (red meat) balanced with a healthy dose of fatty acids has pointed to a number of health benefits. Most of the fatty acids that your body may need can be found in extra virgin olive oil.
The health benefits of olive oil extend to the reduction of LDL (bad cholesterol) while increasing the amount of HDL (good cholesterol).
Case Study
The University of Barcelona conducted a controlled study that followed 16 individuals that were advised to refrain from certain foods that contained phenols (an antioxidant designed to attack free radicals). After abstaining for four days the test group was given extra virgin olive oil to determine if this alone could increase the levels of phenol in the body.
50ml of olive oil was provided to test subjects while they refrained from things like butter, nuts, eggs and margarine. After the first day the total intake of olive oil was cut in half. One week later, blood samples indicated elevated amounts of the antioxidants vitamin E and phenols. Oleic acid and monounsaturated fatty acids were also seen at higher levels – both acids are indicative of lower LDL (bad cholesterol) oxidation.
Some researchers believe that the health benefits of olive oil may still be untapped, and many have indicated regular ingestion of olive oil may be one of the best kept health secrets available.
Beyond its antioxidant properties, extra virgin olive oil has provided significant data to indicate it may also lower blood pressure, reduce the risk of heart disease and aid in the fight against colon cancer specifically.
Isn’t it time to discover the virtues of olive oil for yourself?
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Cholesterol is just one of substances that the body can make on its own. Unfortunately, eating food that is high in oil and saturated fats creates an imbalance. If precautions are not taken now, the chances of a heart attack and other cardiovascular diseases get higher as the person ages.
Cholesterol is classified into two. The first is called LDL or low-density lipoprotein. This is better known as bad cholesterol and having too much of it can cause problems in the health of an individual.
It is a good thing that the body can counter this with HDL or high-density lipoprotein, which is called good cholesterol. There must a balance between the two so that the heart, blood circulation and all the other systems are working.
The only way for the patient to know the levels in the body is through a blood test. Those who fall within 4.4 to 7.1 have a small chance of experiencing a heart attack. Any figure above that is bad and anything below means the risk are much lower.
The natural way to reduce cholesterol will be to do something physical everyday. A person can do brisk walking every other day while those in between can be working up some sweat in the gym while working on the weight machines.
Studies have shown that getting those muscles to work is much better and safer than taking prescription drugs that are known to have certain side effects when it is taken. The same goes for the use of food supplements since the human body needs exercise to keep in functioning.
Another natural way will be to eat right. This may mean changing one’s eating habits but the long terms effects are rewarding. The individual will have to cut down on red meat, other oily foods and junk food. This includes bread, cake, candy bars, cookies, French fries and potato chips.
Changing the way food is cooked is also another way to reduce cholesterol naturally. Instead of frying, the person can try steaming, boiling or the quick way of throwing it in the microwave.
There was a time that doctors encourage children and adults to drink milk. Though this can help strengthen the bones as one ages, this too is has certain ingredients that are not safe. This should be changed for soy or non-fat milk that may taste a little different but is much healthier than the old one.
It is strongly encouraged to drink lots of water and natural fruit juice since it also has the properties that can reduce cholesterol just like eating it before it is mixed using the blender.
Unsweetened tea is also safe to drink. It may taste different so mixing a sachet of Equal or Nutrasweet can add some flavoring.
Watching the food and drinks being consumed is the best way to watch the cholesterol levels and improve the overall health of the person. The first blood test may show disturbing numbers but by exercising and going on a diet, there will be some improvements.
It does not cost much to live a healthier lifestyle if only one tries. This just proves that lowering the cholesterol can be done which is much better than ending up in the hospital with complications that will either mean the life or death of the patient.
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It’s hot and humid in the summer, but someone still needs to cook dinner. For a simple yet satisfying meal, you can’t go wrong with tuna fish salad. Start by draining a can of tuna, mashing it into a bowl, and adding enough mayonnaise and pickle relish to please your palate. Want your food to be mouth-watering with those tempting looks? Spread cut lettuce, pet it with a large garnish of cherry tomatoes, decorate with chives freshly plucked from your kitchen garden and your food is ready to serve with that inviting magic aroma! Fill out your meal with some fresh rolls from the bakery department of your local grocery store, with some fruit for dessert and you have a banquet with almost no effort.
There are many ways to spice up a tuna salad: chopped celery, diced scallions or red onion, capers, and pine nuts are some ideas that can get you started. Be creative, and relax; there is no wrong recipe for tuna salad. Inventing a new cuisine may seem appealing but if we think outside the box we can create something altogether new with food we have at our fingertips. If you enjoy eating tuna salad and tuna sandwiches, you should considering making italian baked tuna for a different and exciting meal.
I’m partial to a casserole of macaroni and cheese combined with cream of mushroom soup with the addition of some cooked tuna. To create a gourmet sensation, add some diced pimentos, chopped onion or bell pepper and perhaps, a little fresh, snipped dill weed. Bake at 350 degrees F for about 30 minutes until bubbly and fragrant. Topping with a bit of grated parmesan cheese or crumbled potato chips is a flavorful option. Use your imagination and create a new recipe altogether when you substitute tuna for cooked chicken in a recipe
My favorite way to make grilled tuna fish is to baste it with a sauce made of soy sauce, garlic paste, ginger paste, lime, sugar, and a small amount of ground cayenne. I place the fish in foil and grill it till it is browned. Over here, I grilled some chopped ripe mangoes, garlic, potatoes and green onions. I plate the fish, garnish with lightly browned vegetables and fruit, and then top off with more ginger-soy sauce.
Because tuna has an overpowering flavor, it is best to serve it with a large variety of fruits and vegetables. Grilling fish is relatively simple but the results can be impressive. Sprinkle the top of the dish with green onions. Serve this with a light, fruity white wine!
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