Nutrition and Your Health

Good health is dependent on good nutrition, so much so that doctors trace many physical and emotional illnesses back to a diet deficient in vitamins and minerals.

One of the most important and obvious connections between fitness and nutrition is that following a good nutrition routine can provide you more energy which in turn can encourage a regular fitness program.

Part of staying healthy, is knowing the benefits of exercise, living according to appropriate lifestyle habits, healthy dietary choices and generally keeping stress levels as low as possible.

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The forgoing is an excerpt from my new e-book “Nutrition and Your Health…Tips to Eat Well and Live Healthy.” 

Claim yours FREE by submitting the following information and placing “New free e-book” in the comment area.

 

 

 

 

 

 

 

 

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Nitric Oxide and What it Means to You

What is nitric oxide (N.C.) and how does it play its part in you being healthy? NC is a gas that cannot be measured and when it hits the air it disappears. A procedure doctors could use is inserting electrodes into your blood vessels, but would be an expensive procedure. You cannot take nitric oxide as a supplement again because it is a gas.

How It Works

Nitric oxide is a molecule produced by cells in the inner lining of blood vessels. A signaling molecule fits into receptors on cell walls and triggers biochemical reactions.

People who suffer from arthritis and joint inflammation can experience relief with higher levels of nitric oxide, as it activates the anti-inflammation mechanism in the body to reduce inflammation.

It boosts the immune system to fight off infections.

It has also been established that high levels of nitric oxide can prevent the growth of cancer cells or tumors in the body. Cancer cells grow in a low to non-oxygenated environment. Nitric oxide increase oxygen to all extremities of the body therefore suffocating cancer cells.

Nitric Oxide and Your Health

Nitric oxide helps prevent heart disease and stroke because the gas expands blood vessels.  It protects the blood vessel’s muscle tissue from harmful constriction and thus allowing blood to flow or circulate with less force. Studies on N.C. have reported elevating the gas in hypertensive patients can lower blood pressure by 10 to 60 points. The same studies showed that those that take statin drugs can lower the doses by 50%. This would mean that N.C. is important in controlling cholesterol levels.

In early adulthood, nitric oxide levels gradually decline, most likely due to damage to the endothelial cells caused by such factors as a high-fat diet and a sedentary lifestyle. So how can one increase the levels of nitric oxide?

Boosting the Levels

Eating foods that have the ability to produce the gas in your blood would the optimum thing to do to increase the levels in your blood stream. Eating foods that contain an amino acid called L arginine. The benefits are:

• Expands blood vessels and blood flow to all extremities of your body
• Regulates enzymes and hormones
• Lessens diabetic complications
• Stimulates insulin release from the pancreas
• Neutralizes ammonia in the body promoting liver detoxification
• Reduces stress

In most cases, the body maintains an adequate supply of L-arginine on its own with a proper diet. L-arginine-rich foods include plant and animal proteins, such as dairy products, meat, poultry, fish, and nuts.

A warning though; too much L-arginine can have adverse effects as well.  Supplementation would not be advised as food sources can be sufficient. Drawbacks are taking higher dosages of L-arginine ups the chances of experiencing excessive side-effects, from a marked increase in existing allergic reactions to difficulty breathing. Patients with gastro esophageal disease or GERD are advised to avoid L-arginine supplementation, as an increase in stomach acid production has been linked to the amino acid. Those with a sexually transmitted disease such as herpes should avoid supplementation. Pregnant or nursing women should also not take these supplements (Livestrong)

Always consult with your medical adviser if you do have any concerns.

Other ways to boost your NC levels is with L-citrulline. This amino acid is produced by the body and can be found in sources outside the body, such as in watermelon. Unlike L-arginine, studies done since 2011 show no known side-effects of taking extra L-citrulline have been known to occur. Regardless, pregnant or lactating women or women who plan to become pregnant should seek the advice of their physician or obstetrician prior to beginning supplementation of L-citrulline or any vitamin supplement.

Food sources containing L-citrulline are:

• Garlic
• Onions
• Garbanzo beans
• Chick peas
• Peanuts
• Soy
• Cucumbers
• Melons
• Almonds
• Walnuts
• Dark Chocolate
• Salmon
• Red meat

L-citrulline is necessary for detoxifying the liver from ammonia, which is a waste product left over after oxidation in the body.

Vitamin C and vitamin E reduce oxidation in the blood vessels and help increase nitric oxide. Vitamin C also reduces arterial plaque, which in turn increases higher levels of nitric oxide. You can get vitamin C from foods like bell peppers and green leafy vegetables.

Warning though, it is not advised to take high doses of Vitamin E supplements. Recent studies suggest taking daily doses of 400 IU or higher may make the patient more susceptible to heart disease and other illnesses.

In short, a good healthy diet with added daily rigorous activity (like walking, jogging, cycling) can increase your levels of Nitric Oxide. If you still have concerns then supplement your diet with vitamins and minerals. But always be informed so a good thing will not play havoc on your health later.

Knowledge is health, eat and be healthy.
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Recommended Supplementation

Amino Acid 750 Mg 60VC

Alive Liquid Multi-Vitamin Liquid 30 Oz

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Sources:

About.com Alternetive Medicine 

Livestrong

Livestrong Foods Containing Citrulline 

Image source:

Kyani

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Autumn Harvest and the Benefits of Tomatoes (part 1)

Now that autumn is here, we will be seeing a lot more fruits and vegetables in the marketplace, harvested this time of year. For the next 6 to 8 weeks is the perfect time to enjoy not only using them to prepare great food creations, but also their medicinal benefits on our health. There are several to mention, but in this article we will start with tomatoes.

Tomatoes are a legitimate super food, packed with antioxidants, fiber, vitamins and minerals. If you are a health-conscious person then tomatoes should be a part of your eating plan.

Tomatoes can help with weight control; boost your immunity, aiding your heart to be disease free and reduce the risk of prostate cancer. A 1-cup serving of chopped tomatoes contains more than 25 g of vitamin C and a grown adult needs 75 mg daily to help optimize their immune system and over all body health.

A study on tomatoes and their role on bone health were reported in the November 2010 American Journal of Lifestyle Medicine as saying, “Lycopene and other antioxidants in tomatoes may shield bones from the damage that can contribute to low bone mass.” So if you have concerns or are fighting bone loss, apart from adding extra Vitamin D3 and calcium to your diet, tomatoes should be a regular daily food as well.

Tomatoes can also help prevent strokes and heart attacks due to the potassium and B vitamins found in this super food. The B vitamins help with absorption of the potassium and in return helps to lower blood pressure.

You can even use the skins of the tomato as an over the counter facial cleanser according to Healthmad (click here to view and scroll down to 6. Skin care).

Some medical studies have shown that tomatoes, without the seeds might lessen the risk of kidney stones and gallstone growth.

Regular consumption of tomatoes and tomato juice prevents blood clots, again making it a superfood for heart health, reducing plaque buildup on arterial walls. Tomatoes also have nicotinic acid, which helps in reducing cholesterol levels, as well as vitamins A and K, helping to prevent hemorrhages. They also contain chromium, which is great for regulating the levels of blood sugar, making this an excellent addition for those who suffer from diabetes.

Look for our next article on a favorite fall vegetable, the Sweet Potato.

Article sources:

Livestrong

Healthmad

Benefits of Tomatoes Everything Tomatoes 

Image credit:
profotokris / 123RF Stock Photo (header image of article)

kzenon / 123RF Stock Photo (woman harvesting tomatoes in her garden)

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Signs of Vitamin Deficiency

We usually don’t think of the real reason why we eat. We feel the hunger pangs and we eat to stop the pain.

We even feel good to eat.

Eating our favorite food makes us happy.

The real reason why we eat, is to give the body nutrition that it needs to continue surviving. When we feel the hunger pangs  in our stomach, it is actually the body asking for nutrition to help build more cells, repair damage, keep the heart, liver, kidneys and other organs functioning. You might say the other feelings we get from eating are added benefits. That is tasting the flavor of the foods, excitement seeing the colors of food, the smell and the happy feeling we get when we’re full.

The question we need to ask ourselves is if the nutrition we are feeding the body is sufficient? Is the food full of vitamins and minerals or just empty substance?

Here are some signs that can tell you if you are vitamin deficient.

1. Cracks or dryness around your mouth or lips

You could be lacking: Iron, zinc, and B vitamins like niacin (B3), riboflavin (B2), and B12.

How to remedy the problem: Eat more poultry, salmon, tuna, and eggs. Sun-dried tomatoes are good as well as: Swiss chard, peanuts, and lentils. To enhance your Iron absorption make sure you are also eating foods that contain vitamin C, like broccoli, red bell peppers, kale, and cauliflower.

2.  Red scaly rash on your face, including other parts of your body and hair loss 

You could be lacking: Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn’t store any of the B vitamins, which are water-soluble.

How to remedy the problem: Eat more salmon, avocados, mushrooms, cauliflower, nuts (walnuts, pecans, almonds) , raspberries, and bananas.

3. Acne like bumps that are  red or white in color, found on the cheeks, arms, thighs, and buttex 

You could be lacking: Essential fatty acids, vitamins A and D

How to remedy the problem: Eat fish like salmon and sardines. Eat a handful daily of  walnuts and almonds, and other seeds like ground flax. Eat more leafy greens to get sufficient vitamin A. Include colorful veggies like carrots, sweet potatoes, and red bell peppers.  As for the vitamin D get plenty of sun without blocking it from penetrating your skin. If you do take a supplement, it is recommend to take one with 2000 IU a day and has vitamins A, and K which help with the absorption of the Vitamins D. As a side note: the most important of the D vitamins is D-3.

4. Tingling or numbness of the hands and feet (it can happen in other parts of the body as well)

You could be lacking:  B vitamins like folate (B9), B6, and B12. The tingling and numbness are due to the nerve endings in our skin (peripheral nerves).

How to remedy the problem: eat more spinach, asparagus, beets, beans (pinto, black, kidney, lima), eggs, and poultry. A combined B-vitamin supplement can also help.

If you do suffer with this never problem, which usually comes with aging, than these are the forms of the B vitamins you may want to obtain: Alpha Lipoic  Sustain 300 with Biotin and the superior form of B-12 called Methylcobalamin. It is also good to note: that peripheral nerve pain can also be combined with these symptoms: anxiety, depression, anemia, fatigue, and hormone imbalances.

5. Muscle cramps anywhere on the body

You could be lacking: Magnesium, calcium, and potassium.

How to remedy the problem: Eat more bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy, and dark leafy greens like kale, spinach.

To remedy any of the 5 problems that are caused due to a lack of healthy nutritional intake or vitamin deficiency is eat plenty of whole fresh foods. Avoid as much as possible processed foods, packaged prepared foods, and fast food restaurants. Also avoid any beverages that are marked as soda, like Coke or Pepsi. Most sodas contain phosphorus, and with the ingestion of this mineral it will deplete your body of potassium and magnesium.

With the busy lives we live it can be difficult to eat daily plenty of good foods that will provide us with good nutrition. Just divise a good plan and stick to it. Vitamin supplements can also aid you in your quest to being healthy ( read more here: Vitamin Supplements Can be a Good Thing).

Fresh Whole Food first, then add supplements. Puritan’s Pride is offering buy 2 get 3 FREE. Start now to get healthy this Fall and Winter to combat the flu season.

For more articles on health and how food correlates to a healthy you visit: Savor the Food and Your Health.

Photo Credits:

Father & Daughter/Family eating together/little girl eating an apple: 123rf.com

Image of fresh fruits and Vegetables; photl.com

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Nutrition for Kids

Our last few posts have been about preparing your immune system for flu season. As adults we worry about getting sick and missing work or attending university classes or just some important appointment. But what about our children? Or grandchildren? If you have no children, than your nieces or nephews. Children are young and have lots of energy. But they still can have a compromised immune system if they are not getting the right nutrients for their little bodies.

Children need to be prepared as well for the coming flu season. They may want to miss school, but they will miss out on a lot more while they are sick with the flu. Children today are more likely to consume foods that are delicious rather than nutritious, and most foods that come under the delicious category are usually either highly sweetened or salted, either way the delicious choice is not good for the child at all. To much sugar or salt can provide for a weakened immune system. Get all the information  you need here. Be informed about keeping your children healthy at all times.

We want to give you a FREE e-book “Nutrition for Kids…Essential Nutrients For Children All Parents Should Know.” Here are some of the chapters in the book:

1. Importance of Child Nutrition

2. The Common Nutrient Deficiencies

3. Teach Your Children about Healthy Eating Habits

4. Fighting Child Obesity

and much more. Eight chapters in all, information to help you have a healthy happy child.

There are a lot of reasons why a child should be taught to eat healthily from a very young age. With good eating habits inculcated into a child daily dietary regimen the assurance of getting all the nutritional needs for the body will be well under control. It would also ensure the child’s weight and health conditions are kept to its optimum.

Most families today have a rather high ratio of obesity within the family unit. This is due to a variety of reasons of which the popular ones are lack of exercise and the intake of very unhealthy foods.

Having healthy children is the desire of any parent as healthy children are happy children and the visits to the doctor which can be rather costly and stressful in certainly limited if not eliminated altogether.

Click here for your FREE e-book…you will be glad you did.

(Image credit: A Child’s Touch )

 

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Becoming A Healthy Eater

Being a healthy eater requires you to become both educated and smart about what healthy eating actually is.  Being food smart isn’t about learning to calculate grams or fat, or about studying labels and counting calories.

Healthy eating is all about balanced and moderate eating, consisting of healthy meals at least three times per day and healthy snakes in between meals. Healthy eaters eat many different types of foods, not limiting themselves to one specific food type or food group.

Eating healthy requires quite a bit of leeway.You might eat too much or not enough, consume foods that are sometimes more or less nutritious. However, you should always fuel your body and your brain regularly with enough food to keep both your mind and body strong and alert.

A healthy eater is a good problem solver. Healthy eaters have learned to take care of themselves and their eating with sound judgement and making wise decisions. Healthy eaters are always aware of what they eat, and know the effect that it will have on their bodies.

When someone is unable to take control of their eating, they are also likely to get out of control with other aspects of life as well.  They could end up spending too much, talking too much, even going to bed later and later.

You should always remember that restricting food in any way is always a bad thing. Healthy eating is a way of life, something that you can do to enhance your body or your lifestyle.  If you’ve thought about making your life better, healthy eating is just the place to start.  You’ll make life easier for yourself, those around you, and even your family.

We encourage you to take a look at our Salads and Soup page. What you will find there is very healthy and nutritious for your well-being. Tomorrows continued theme is:  “Changing How You Eat.”

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