Article # 592. Causes of Junk Food

 

Fast food nutrition should make up a minimal part of a healthy diet. Fast foods and junk foods are high in fat, sodium and sugar, which can lead to obesity and a range of attendant health problems, including diabetes, heart disease and arthritis. Here are the facts about how excessive junk food consumption affects your body.

Junk Food Affects Your Energy Levels

Junk food doesn't contain the nutrients your body needs to stay healthy. As a result, you may feel chronically fatigued and lack the energy you need to complete daily tasks. The high levels of sugar in junk food puts your metabolism under stress; when you eat refined sugar, your pancreas secretes high amounts of insulin to prevent a dangerous spike in blood sugar levels.

Because fast food and junk food don't contain adequate amounts of protein and good carbohydrates, your blood sugar levels will drop suddenly after eating, leaving you feeling grumpy, fatigued and craving sugar.

Junk Food Contributes to Poor Performance and Obesity

Junk food contains large amounts of fat, and as fat accumulates in your body, you'll gain weight and could become obese. The more weight you gain, the more you'll be at risk for serious chronic illnesses such as diabetes, heart disease and arthritis. You could even have a heart attack.

The high levels of fat and sodium in junk food can cause high blood pressure or hypertension. Excessive dietary sodium can also have a negative effect on renal function, even leading to kidney disease.

In the short term, high levels of dietary fat lead to poor cognitive performance. You'll feel tired and have trouble concentrating because your body might not be getting enough oxygen.

Junk Food Can Damage Your Liver and Heart

The high levels of fat and sodium in junk food and fast food can contribute to heart disease by raising blood cholesterol levels and contributing to arterial plaque build up. The high levels of Trans fatty acids found in many junk foods and fast foods can lead to fatty liver deposits, which, over time, can cause liver dysfunction and disease.

Junk Food Can Lead to Diabetes

Over time, the high levels of sugar and simple carbohydrates in junk food can lead to type 2 diabetes. This occurs because eating too much sugar puts your metabolism under stress; when you eat a lot of refined white sugar and simple carbohydrates, your body has to pump up insulin production to prevent a dangerous spike in blood sugar levels.

Because junk food doesn't contain the protein or complex carbohydrates that your body needs to maintain consistent blood sugar levels, your blood sugar levels will drop suddenly soon after eating. You'll crave sugar and likely end up eating more junk food.

Over time, this stress damages your body's ability to use the insulin secreted by your pancreas. A healthy diet can help maintain your body's insulin sensitivity.

Even in the short term, eating too much junk food can make you feel really uncomfortable. It can lead to mood swings and constipation, and lower your energy levels so that you lack interest in the exercise you need to burn off those extra calories.

Nutrient Deficiencies

Processing that removes vitamins, minerals and fiber makes junk foods into the sources of empty calories that nutritionists disparage. Children who eat a lot of junk foods may develop nutritional deficiencies that lead to low energy, mood swings, sleep disturbance and poor academic achievement, among other health conditions.

 

 

Article # 560. Eat breakfast

Eat breakfast

Before your body can run efficiently, it needs fuel. By eating within 90 minutes of waking up, you kick-start your metabolism. People who eat breakfast in the morning generally have more energy throughout the day and make better food choices.

Eat regularly

Eating small meals every 3 or 4 hours helps keep your metabolism running at a steady pace. Your body can only use so much energy at a time, and eating 5 or 6 small meals instead of 3 large ones makes it easier to burn off calories instead of storing them as fat.

Increase fiber

Fiber certainly has staying power, and it will keep you full for longer periods of time. Sourcs of fiber include fruits, vegetables and whole grain products (whole wheat bread, brown rice, quinoa, beans and lentils). There are many options to choose from.

Reduce intake of simple sugar

Simple sugars contribute to body fat gain because they are generally high in calories. By avoiding foods like soda, ice cream, cakes, cookies, and candy bars, you can cut out many unnecessary calories. Fresh fruit, dried fruit, fruit juice, and frozen yogurt can satisfy your sweet tooth with natural sugars.

Eat healthy fats

Healthy fats—found in olive oil, nuts, nut butters, salmon, tuna and avocado—can help fill you up and keep you full. Including these fats in your diet every day (in moderation) can help you maintain your weight.

Be smart when eating out

If you eat out frequently, make smart choices by using the available resources. Plan your meal before you leave the house to make sure you pick healthy choices. 

Article # 559. Whole Grain

All grains start life as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (which industry calls a "kernel") is made up of three key edible parts – the bran, the germ, and the endosperm – protected by an inedible husk that protects the kernel from assaults by sunlight, pests, water, and disease.

The Bran

The bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins and fiber.

The Germ

The germ is the embryo which has the potential to sprout into a new plant. It contains many B vitamins, some protein, minerals, and healthy fats.

The Endosperm

The endosperm is the germ’s food supply, which provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power. The endosperm is by far the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

Whole Grains are Healthier

Whole grains contain all three parts of the kernel. Refining normally removes the bran and the germ, leaving only the endosperm. Without the bran and germ, about 25% of a grain’s protein is lost, along with at least seventeen key nutrients. Processors add back some vitamins and minerals to enrich refined grains, so refined products still contribute valuable nutrients. But whole grains are healthier, providing more protein, more fiber and many important vitamins and minerals.

Whole grains may be eaten whole, cracked, split or ground. They can be milled into flour or used to make breads, cereals and other processed foods. If a food label states that the package contains whole grain, the "whole grain" part of the food inside the package is required to have the same proportions of bran, germ, and endosperm as the harvested kernel does before it is processed.

Article # 550. Whole Grain Anatomy

Whole Grain Anatomy in Brief:-

A whole grain kernel contains three parts: the bran, the endosperm and the germ. The bran is the outer coating that protects the kernel. It is rich in fiber and contains B vitamins and other trace minerals. The endosperm is the middle layer that contains lots of carbohydrates and some proteins. The germ is the small core of the kernel that is full of antioxidants, vitamin E, B vitamins and healthy fats. The majority of grain eaten by most of the industrialized world today is refined wheat flour that contains only the endosperm. It is stripped of its outer bran and its internal germ, leaving essentially pure carbohydrate and a nominal amount of protein with very little fiber and nutrients remaining.

“Whole grain” means that the grain is left with its endosperm, bran and germ, meaning that it retains all of its nutrients. Whole grains have a less intense effect on blood sugar levels because the fiber in the bran of the grain kernel helps the grain to digest more slowly. This also helps you to stay full and sustain energy levels for longer.

Article # 527. How to Combine Food to Make Complete Protein

Complete or whole protein is a source of protein containing the adequate proportions of the 9 amino acids essential to human dietary needs. The body cannot make 9 out of the 20 amino acids and, therefore, they must be supplemented through diet. People who eat a variety of plant-based and animal-based foods generally do not have to be concerned with consuming complete proteins. This diet variety of the 2 should address this naturally. But, for those who are vegetarians or for those that enjoy a meatless meal now and then, you can combine food to make complete protein meals that are tasty.

1. Familiarize yourself with the 9 amino acids that are essential to your body. A complete protein contains all of these amino acids which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

2. Enjoy some of the most common forms of complete protein derived from animals like poultry, fish, seafood, shellfish, meat, cheese, milk and eggs. 

3. Make sure you know there are only 5 plants that are considered a main protein source in any meal. The list includes quinoa, buckwheat, hempseed, blue green algae and soybeans. These are the only vegetarian sources that provide complete protein. 

4. Consider eating a combination of foods to create a complete protein. Combine a food item that lacks 1 or more amino acids with another food that contains the missing and essential amino acids.

•        Know the foods that can be combined to form a complete protein like beans with rice, corn with wheat, or grains with dairy. Combining these in the same meal creates a complete protein.
•         Put cheese on legumes or mix it with other vegetables or grain dishes to create a tasty, complete protein meal.
•          Have some lentil or bean soup with whole grain crackers or a peanut butter sandwich on whole grain bread for lunch or a light dinner.
•          Other good protein choices include whole grain pasta with peas or broccoli, pita bread with hummus or a veggie burger with or without cheese on a whole grain roll.

5.  Follow the recommended protein guidelines. It's important to get the recommended protein daily regardless of where it comes from.

Tips

Protein encourages weight loss and increases your metabolic rate. It builds HDL or good cholesterol, helps improve the immunity system and antioxidant and insulin functions.

You may want to add protein powder to your diet if you do not consume enough protein through your food source. Blend the protein powder with milk, water, juice, coffee or other liquids to create protein milkshakes or smoothies.

Article # 521. Complete Vs. Incomplete Protein

Protein is an essential part of a diet to maintain balanced nutrition. It performs many important functions, such as building lean body tissue and creating digestive enzymes. Not all protein is created equal, however. There are complete and incomplete proteins, which are found in different food sources. This article will outline the difference between the two, and how to incorporate them into your diet for full protein requirements of the body.

Almost all whole foods contain protein. Some contain more amino acids than others, and some contain all the amico acids necessary for optimal dietary needs. Proportions of these amino acids may vary from one food to another. Meals that combine a variety of protein foods can provide all the essential amino acids that may be lacking from one particular source. Vegetable protein sources are often lacking in one or more essential amino acids, as opposed to animal proteins which are generally considered complete proteins.

Complete Proteins

A complete protein contains an adequate amount of all of the essential amino acids that should be incorporated into a diet. Some protein contains all the amino acids needed to build new proteins, which generally come from animal and fish products. A complete protein must not lack even one essential amino acid in order to be considered complete.

Sources of Complete Proteins

The following foods are examples of complete proteins, which need not be combined with any other food to provide adequate protein:

• Meat
• Fish
• Poultry
• Cheese
• Eggs
• Yogurt
• Milk

Incomplete Proteins

An incomplete protein is any protein that lacks one or more essential amino acids in correct proportions. These can also be referred to as partial proteins. Even if the protein contains all the essential amino acids, they must be in equal proportions in order to be considered complete. If not, the protein is considered incomplete.

Sources of Incomplete Proteins

The following foods are examples of incomplete proteins:

• Grains
• Nuts
• Beans
• Seeds
• Peas
• Corn

Combining Incomplete Proteins to Create Complete Proteins

By combining foods from two or more incomplete proteins, a complete protein can be created. The amino acids that may be missing from one type of food can be compensated by adding a protein that contains that missing amino acid. When eaten in combination at the same meal, you are providing your body with all the essential amino acids it requires. These are considered complementary proteins when they are combined to compensate for each other's lack of amino acids.

Samples of Complementary Proteins

Examples of combined complementary proteins to create a complete protein in one meal include:

• Grains with Legumes - sample meal: lentils and rice with yellow peppers.
• Nuts with Legumes -  sample meal: black bean and peanut salad.
• Grains with Dairy - sample meal: white cheddar and whole wheat pasta.
• Dairy with Seeds - sample meal: yogurt mixed with sesame and flax seeds.
• Legumes with Seeds - sample meal: spinach salad with sesame seed and almond salad dressing.

By learning what foods complement each other, it is possible to create a perfectly balanced meal with the proper proportions of proteins. This will ensure that your body is getting all the essential amino acids it requires for optimal bodily functions.

Article # 458. Twelve Points on Enzymes

1) Enzymes rule over all other nutrients. Enzymes are responsible for nearly every facet of life and health and far outweigh the importance of every other nutrient.

2) Enzymes are needed to help control all mental and physical functions. Each body cell has in excess of 100,000 enzyme particles necessary for metabolic processes.

3) Enzymes cannot function properly without the presence of other substances which are known as coenzymes. Coenzymes are minerals, vitamins and proteins.

4) Once enzymes have completed their appointed task, they are destroyed. For life to continue, you must have a constant enzyme supply which requires continued

replacement of enzymes.

5) Enzymes are found in all living cells including raw foods or those that are cooked at a temperature lower than 116 de/grees Fahrenheit. Enzymes begin to perish when the temperature increases beyond 116 degrees. The degree of enzyme destruction is a function of time and temperature.

6) Enzymes are primarily proteins, yet enzymes need amino acids for normal function. Hormones are primarily proteins which require interaction with enzymes to regulate bodily processes.

7) Enzymes aid in transforming proteins into amino acids. Protein does not perform its function unless broken down into amino acids. Amino Acids can be considered as an enzyme carrier whose function is to transport enzymes to various functions in the body.

8) Enzymes help extract minerals from food. Enzymes transform minerals into an alkaline detoxifying agent which combines with acid cellular wastes and toxic settlements within the body, thus neutralizing them and preparing them for elimination.

9) Enzymes use minerals to create an even balance of dissolved solids both inside and outside the cells, thus equalizing both internal and external pressures which we call osmotic equilibrium.

10) Vitamins are required as coenzymes to work with enzymes in every chemical reaction in every cell of the body. Without minerals extracted from food by enzymes, vitamins would be unable to perform their function.

11) An Enzyme deficiency must be carefully considered as a possible precursor of bodily imbalance and consequent disease symptoms.

12) Enzymes are, therefore, justified as a supplemental dietary substance which need is parallel with mineral, vitamin and all other supportive therapies.

Article # 455. The Top 10 Sources of Vitamin C

If you find yourself checking out the nutritional chart on every product you purchase to ensure you and your family are getting the proper nutrients, don’t feel strange. It is very important to get the right vitamin intake every day and unfortunately not every product on the market supplies the demand. One of the most essential vitamins our bodies need every day is Vitamin C, or L-ascorbic acid. This vital vitamin can be found in a variety of food sources.

Vitamin C can help your body in the following areas:·         

·         Healthy Blood Vessels

·         Healthier Skin

·         Valuable Hormonal Nutrients

·         Potent Antioxidant

·         Can reduce Oxidative Stress

·         Strengthen Immune System

·         Assist in Iron Absorption

·         Aid in Scar Tissue Growth

·         Could even reduce cancer rate

Now that we know what Vitamin C can do for us, we need to determine the Top 10 Sources to find the Vitamin. Some of these sources may surprise you and you may not like a few of them at all. However, if you can find a way to include them in your daily diet your body will thank you again and again. Here are the ten top sources of Vitamin C:

1. Hot Chili Peppers – This is a hard sell for some people, but if you can find a way to add a little zip to your diet with red or green chili peppers you will be getting the most potent dose of Vitamin C on the globe, which is over 400% of a 100 gram portion.

2. Guava – This is another hard sell for some picky eaters who don’t want to pay the price to get these fruits, but they offer 350% of Vitamin C for a 100 gram portion and that is not to hard to take.

3. Thyme – This herb can be used to season many types of food and delivers 260% of your needed Vitamin C intake per a 100 gram portion.

4. Bell Peppers – This source is a little more reasonable to some because it can be used in so many dishes. Keep in mind that if you want enhanced Vitamin C in your bell pepper than pick one that is a bit more yellow. You can expect 200% of Vitamin C in a 100 gram portion.

5. Kale – The closest some people get to kale is when they see it being used for decoration around salad bars, but this dark green leaf food offers 200% of the Vitamin C you need.

6. Kiwi – Great fruit and not as sweet as some. Kiwi offers 150% of the Vitamin C you need, and is great for salads, or just to eat on the run.

7. Broccoli – Some people love broccoli and some don’t, but this little green veggie provides 150% of your daily intake of Vitamin C.

8. Oranges – When most people think about Vitamin C they think of citrus fruits. It is a good source and offers around 98% per 100 gram serving.

9. Papaya – Not everyone can afford papaya on a daily basis, but this fruit provides 100% per 100 gram portion.

10. Strawberries – Many people love strawberries and you can’t go wrong with this Vitamin C source. This fruit provides 100% of your daily need and is easy to eat on the run or in many fruit or dessert dishes.

Of course you will find Vitamin C in other sources as well, but you can get plenty of these vitamins in the 10 sources listed above. The important thing is to get your recommended daily allowance of Vitamin C each and every day.

Article # 454. How Much Vitamin C Should You Take Daily?

Vitamin C, chemically known as ascorbic acid, is widely available in the food supply and also available in supplement form. The amount of vitamin C you should take daily in supplement form depends on the type of diet you follow. If you are healthy and eat a balanced diet that includes foods from all food groups, you will rarely, if ever, need to take vitamin C supplements.
Role

Vitamin C is necessary for the production of collagen, elastin and other structural components of skin as well as bone matrix and other body tissue. Hormones and other components of the nervous system require vitamin C for normal function. Iron absorption, transportation through the bloodstream and storage is facilitated by vitamin C. Vitamin C is also an antioxidant, which means it protects body cells from a naturally destructive chemical process known as oxidation.

Requirements

In 2000, the Institute of Medicine established Dietary Reference Intakes for vitamin C. The Recommended Daily Allowance for adult men is 90 mg per day; for adult women, 75 mg per day. The institute recommends that smokers get an additional 35 mg per day to offset the additional oxidative stress on body cells caused by cigarette smoke. The established Tolerable Upper Intake Level, or the maximum amount of vitamin C any adult should get each day before side effects are experienced, is 2 g.

Absorption

Under normal circumstances, approximately 70 to 90 percent of the vitamin C you get is absorbed for use by your body, according to the Institute of Medicine. Vitamin C is equally well absorbed by your body whether it comes from food or supplements; however, once you take 1 g or more a day, you will absorb less and excrete more. This is your body's way of regulating how much vitamin C is circulating or stored in your body at any given time.

Sources

Good food sources of vitamin C include sweet red and green peppers, oranges and other citrus fruits, broccoli, strawberries, cantaloupe and mango. If you eat a varied, balanced diet that includes vitamin C-containing foods, you should get as much you need each day without having to take supplements. Since vitamin C is easily lost during cooking, raw or lightly cooked fruits and vegetables are your best sources. Many fruit and vegetable juices contain added vitamin C.

Cold Prevention

The use of vitamin C as an alternative medicine to prevent and treat cold viruses has been debated for more than 60 years. A 2007 review of related studies, published in the Cochrane Database of Systematic Reviews, confirmed that vitamin C has never been proven to reduce the number of colds experienced by anyone other than people who are exposed to extreme exercise or cold temperatures.

Article # 453. How Much Calcium & Vitamin D Should Adults Take?

Calcium and vitamin D are essential nutrients your body needs to grow and maintain healthy bones and teeth. When one or both of these nutrients are deficient, you increase your risk of bone loss and fractures. You can obtain calcium and nutrients from food and supplements. Consult your doctor about your daily requirements for calcium and vitamin D.

Calcium

Calcium, the most abundant mineral in your body, is essential to develop and maintain strong bones and teeth and assist your heart, nerves and muscles to function properly. A deficiency of calcium increases your risk of osteoporosis. The Recommended Daily Allowance of calcium per day for both women and men is 1,000 mg for adults ages 19 to 50 years, 1,200 mg for adults ages 51 and older, and 1,000 mg for pregnant and breastfeeding women 19 years of age and older. Foods that are your best sources of calcium include dairy products such as cheese, low-fat milk and yogurt; tofu; blackstrap molasses; almonds; dark green leafy vegetables such as kale, bok choy, broccoli and kelp; and canned salmon. You may also obtain calcium through supplements containing calcium carbonate or calcium citrate. You require more calcium as you age and also if you have conditions that affect absorption, such as Crohn's disease and celiac disease.

Vitamin D

Vitamin D is a fat-soluble nutrient that helps absorb calcium from food into your body, maintain adequate blood levels of calcium and phosphate, promote bone growth, regulate immune function and neuromuscular activity, and reduce inflammation. Vitamin D is found in a few foods, such as cod liver oil, organ meats and foods fortified with the nutrient. Your body can produce vitamin D after exposing your skin to ultraviolet rays of the sun for at least 15 minutes each day. A deficiency of vitamin D can cause your bones to become thin and brittle and increase your risk of softening of the bones and bone loss. Your required daily amounts for vitamin D increase with age. The Recommended Daily Allowance of vitamin D per day for both men and women are 200 IU for adults ages 19 to 50 years, 400 IU for adults ages 51 to 70 years, 600 IU for adults ages 70 years and older, and 200 IU for pregnant and breastfeeding women. Physicians recommend you take vitamin D supplements if you do not get sufficient skin exposure to sunlight and enough vitamin from foods.

Prevention

Taking calcium and vitamin D supplements may prevent osteoporosis. Research by scientists at Catholic University in Leuven, Belgium, and published in the "Journal of Internal Medicine" in 2006 reports combined calcium and vitamin D supplementation is essential to prevent and manage osteoporosis. Effective daily dosages for adults are 1,000 to 1,200 mg of calcium and 800 IU of vitamin D.

Considerations

Eating a healthy diet and skin exposure to the sun are the best ways to obtain calcium and vitamin D. Being physically active can reduce your risk of osteoporosis. Your need for supplements may increase as you age, so ask your doctor to test your vitamin D levels to ensure you do not have a deficiency of this nutrient.