The Health Benefits of Salmon

Salmon is a type of fish found in both fresh and salt water. There are several species of salmon, such as the sockeye, pink, coho, chum, chinook, and Atlantic. Salmon is not only tasty but has considerable health benefits; when baked, broiled, seared or grilled, salmon is among the most heart-healthy of dishes.

Omega 3

Omega 3 fatty acids are a type of essential fatty acid. The body cannot make them on its own and requires intake from food or vitamins in order to supply the nutrients. Omega 3 promotes healthy joints and skin, reduces the risk of heart disease and aids in neurological development in unborn children. Atlantic salmon has the highest concentration of omega 3 in the salmon family, at 1.9 grams per 2-oz. fillet. The American Heart Association recommends that adults have two servings of omega 3 per week to maintain optimal health benefits. According to the Worlds Healthiest Foods, omega 3 improves heart muscle function and reduces the risks of deadly heart arrhythmia.

Protein

Salmon contains up to 58 percent of the daily required intake of protein per 4-oz. serving. Salmon contains essential amino acids that promote growth and help maintain muscle tissue mass. The protein found in salmon helps the body maintain metabolism at levels to promote weight loss. Eating salmon three or more days a week will also help you feel full longer. It can be eaten with a serving of fresh steamed vegetables for a heart-healthy dinner that will give you energy and ease hunger pangs.

Low Fat

Salmon is low in fat and calories. The average 4-oz. fillet contains around 183 calories and 10 grams of fat unprepared. If you grill the fillet or broil without using butter or oil, the salmon retains its healthy effects. Make sure you prepare and cook the salmon in a clean area and thoroughly cook the fish to prevent illness such as salmonella, which can cause extreme gastrointestinal discomfort. The National Heart, Lung and Blood Institute states that in order to maintain good cholesterol levels and prevent heart disease, foods low in fat and calories will help obtain optimal cardiovascular health. The institute suggests getting less than 30 percent of your calories from fat and up to 10 percent from saturated fat.

Vitamins and Minerals

Salmon provides a good source of some essential vitamins you need for a healthy lifestyle. A 4-oz. baked fillet will give you more than 100 percent of your daily value of vitamin D and over 50 percent of vitamins B2 and B12 in just one serving. Vitamin D promotes healthy bones and teeth, and may help decrease your risk of developing multiple sclerosis and certain types of cancer.

Article from Livestrong.com

------------------------------------------------------------

Chocolate Lovers Tend To Weigh Less : Study

NEW YORK - People who ate chocolate a few times a week or more weighed less than those who rarely indulged, according to a United States study involving a thousand people.

Researchers said the findings, published in the Archives of Internal Medicine, do not prove that adding a candy bar to your daily diet will help you shed pounds. Nor did the total amount of chocolate consumed have an impact.

But the researchers, led by Dr Beatrice Golomb, from the University of California San Diego, said it was possible that antioxidants in chocolate could be behind health benefits including lower blood pressure and cholesterol, as well as decreased body weight.

"People have just assumed that because it comes with calories and it's typically eaten as a sweet, therefore it would inherently have been one way, bad," said Dr Golomb.

She and her colleagues used data from a study on cholesterol-lowering drugs that surveyed 1,000 healthy adults on typical eating habits, including how often they ate chocolate.

The participants, who ranged from 20 to 85 years old, ate chocolate an average of twice per week and had an average body mass index, or BMI, of 28, which is considered overweight but not obese.

The researchers found that people who ate chocolate with greater frequency tended to eat more calories overall, including more saturated fat, than those who went light on the candy. But even so, chocolate lovers tended to have a lower body weight.

That was still the case after researchers accounted for age and gender, as well as how much they exercised.

The effect worked out to a 2.3 to 3.2 kg difference between people who ate five servings of chocolate a week compared to those who did not eat any, Dr Golomb said. However, it was only how often they ate chocolate, rather than the total amount, that was linked to their weight.

Past studies have tied chocolate to lower blood pressure and cholesterol, and better insulin sensitivity, possibly because of antioxidants or other chemicals in cocoa.

There are a number of possible explanations for the results, said Dr Eric Ding, a nutritionist at the Harvard Medical School who was not involved in the study.

One is that poorer people stick to the basics when they are buying food and do not eat as much chocolate. Poverty has been tied to higher body weight.

Another possibility is that "people who lost weight reward themselves with chocolate, more than chocolate causing the weight loss," he told Reuters Health.

Because the new study is relatively small and could not prove cause-and-effect, it is hard to take any lessons from the findings, Dr Ding said. But the key for chocolate lovers seems to be considering calories and knowing that not all chocolate is created equal.

For example, past evidence suggests that antioxidants in chocolate called flavonoids are behind any benefits tied to chocolate - and dark chocolate has the most flavonoids.

"If you consume chocolate, consume it in place of something else, rather than adding to your net daily calories. Try to consume dark chocolate," he said.

The researchers agreed that moderation is important.

"This certainly does not provide support for eating large amounts of chocolate," Dr Golomb said. "For those of us who do eat a little bit of chocolate regularly, perhaps any guilt associated with that might be qualified."

REUTERS

------------------------------------------------------- -------------------------------------------------------

The 50 Fattiest Foods in the States (Part 2/5)

By Sarah Klein

Traditional American fare—just like the American waistline  —  is looking more than a little pudgy these days.

Even though some states enjoy healthier reputations than others (Yes, Colorado, we mean you), no state is completely guilt-free when it comes to dishes with huge portion sizes, super-high calorie counts, or sky-high fat content.

So if you want to sample some of these regional favorites on your next road trip, your best bet may be to minimize your portion size.


11) Hawaii: Loco Moco

Legend says the islands’ comfort food dates back to 1949, when a group of hungry teens wanted the owner of Hilo’s Lincoln Grill to whip up something cheap but filling. He reportedly threw together some white rice, a beef patty, and gravy, which came to be known as the Loco Moco.

Ingredients: Today, variations abound. The Large at Island Cuisine Maui, a Maui restaurant, has two hamburger patties, two eggs, three scoops of jasmine rice, plus onions, fish, and mushroom gravy.

Fat content: Two hamburger patties clock in at 32 grams fat, two eggs have 10 more grams of fat, and a serving of mushroom gravy has about a gram of fat, all of which edge this dish close to the daily recommended limit.


12) Idaho: Bacon Bleu Cheese Dressing

In a state known for its potatoes, residents tend to get creative with their spuds, often by adding fatty toppings. The Gem State houses the headquarters of Litehouse Foods, a dressings, sauces, and marinades company. A dollop of sour cream on top of a baked potato looks like a good choice compared to the Bacon Bleu Cheese dressing.

Ingredients: Chunky blue cheese dressing, hickory smoked bacon

Fat content: 2 tablespoons contain 16 grams of fat, about the same as an entire Burger King cheeseburger.


13) Illinois: Deep-dish Pizza

Deep-dish pizza, native to Chicago, was born in 1943 at the original Pizzeria Uno’s. Now a nationwide chain, the restaurant continues to serve deep-dish pies, piled high. Guilty of one of the oldest tricks in the book, the restaurant markets pizzas as an “individual” size, but the pie should really serve three. It’s a surefire way to up your fat and calorie intake.

Fat content: One serving of the Cheese & Tomato deep dish has 40 grams of fat, 5 more than your recommended daily limit. Add toppings, like sausage or pepperoni, and that can jump as high as 55 grams of fat per serving!


14) Indiana: Fried-brain Sandwich

The Hoosier State is known for its pork products and festival fare. But Evansville, Ind.’s Hilltop Inn, until recently, was more famous for serving up a fried-brain sandwich that dates back to the days of waste-not German and Dutch settlers. After recent USDA regulations concerning the spread of mad cow disease, the restaurant created a version made from pork brains instead.

Ingredients: Oil for frying, brain on a bun with pickles and onions

Fat content: A 6-ounce scoop of beef brain batter fried up at the Hilltop Inn packed about 24 grams of fat. The pork version is estimated to be closer to around 18 grams.


15) Iowa: Hot beef Sundae

In 2006, the hot beef sundae made its debut at the Iowa State Fair. An artery-clogging play on the classic hot fudge sundae, this horror was marketed as “a new twist to an old favorite.”

Ingredients: Mashed potatoes, roast beef, beef gravy, cheddar cheese, tomato

Fat content: Following the Iowa State Fair recipe at home will dish out a “sundae” with about 28 grams of fat. Commercially prepared recipes may vary.



16) Kansas: Charred Ends

Burnt ends don’t necessarily sound like a delicacy, but in the Kansas barbecue world, the charred ends of a brisket are held in the highest esteem.

Ingredients: These crunchy cubes are the fatty ends of a barbecued brisket.

Fat content: Recipes vary between about 10 to 12 grams of fat per serving.





17) Kentucky: KFC's Double Down

Everyone’s buzzing about the Double Down, the new bunless sandwich from KFC. Surprisingly, it’s not the fattiest item on this Kentucky-based chain’s menu—the chicken pot pie takes the cake—but it is definitely still among the worst.

Ingredients: Two fried chicken fillets, bacon, pepper jack and Monterey jack cheese, special sauce

Fat content: 32 grams in one sandwich


18) Louisiana: Beignet

A staple at southern cafés is the beignet, a fried dough pastry particularly linked with New Orleans. One of the most popular places to enjoy a beignet is Café Du Monde, a French market–style coffee shop in the Big Easy. There, the fried puffs come covered in powdered sugar in orders of three.

Ingredients: Fried dough, powdered sugar

Fat content: Recipes estimate that Café du Monde–style beignets clock in at about 11 grams of fat, the same number as in a McDonald’s cheeseburger.


19) Maine: Lobster Roll

New England is a bastion of fresh—and healthy—seafood. But seafood restaurants are guilty of transforming these powerhouses of heart-healthy fats into saturated-fat-delivery machines. The lobster roll, a classic in Maine, piles on the mayo and butter.

Ingredients: Lobster meat, cucumber, mayonnaise, tarragon, scallions, salt, pepper, hot dug bun, butter

Fat content: Recipes vary. The lobster roll at New England sandwich shop D’Angelo clocks in at 22 grams of fat, while a small one at New England pizza chain Papa Gino’s averages about 34 grams.


20) Maryland: Smith Island Cake

In 2008, the Old Line State adopted the Smith Island Cake as its official state dessert. The cake gets its name from a remote island in the Chesapeake Bay, home to fewer than 100 year-round residents, and yet the decadent treat became so popular the governor signed the cake into law.

Ingredients: At least 10 layers of cake, which can be made from scratch or from a packaged mix, with layers of chocolate icing in between

Fat content: Most recipes have around 26 grams of fat per serving.

-----------------
From health.com
To be continued
-----------------

The 50 Fattiest Foods in the States (Part 1/5)

By Sarah Klein

Traditional American fare—just like the American waistline—is looking more than a little pudgy these days.

Even though some states enjoy healthier reputations than others (Yes, Colorado, we mean you), no state is completely guilt-free when it comes to dishes with huge portion sizes, super-high calorie counts, or sky-high fat content.

So if you want to sample some of these regional favorites on your next road trip, your best bet may be to minimize your portion size.


1) Alabama: Bacon-wrapped meatloaf

With the second-highest obesity rate in the country—behind only neighboring Mississippi—you’d expect to find some fattening culprits in the deep-fried-bacon-loving south. And Chef Kevin Layton of Greer’s Market, in Mobile, does not disappoint with his bacon-wrapped meatloaf recipe. “People ask for it on a weekly basis,” he told WKRG News in 2008.

Ingredients: Meatloaf made with ground beef, onion, bell pepper, celery, eggs, breadcrumbs, and seasonings, then wrapped in bacon.

Fat content: One 3-ounce serving of 80% lean meatloaf has roughly 14 grams of fat. Each slice of bacon will cost you an additional 3 grams of fat.


2) Alaska: Eskimo Ice Cream

Also known as Eskimo Ice Cream, akutaq, (pronounced agoodik or agooduk) is a classic native dish that is still popular today. Traditionally, women made a batch of the frosty treat when the men returned with a freshly killed polar bear or seal. Today, modern versions are usually prepared with Crisco, but traditional recipes called for meat and fat from caribou, moose, bears, seals, and fish.


Ingredients: Reindeer fat, seal oil, salmonberries, blackberries

Fat content: It’s hard to estimate without a known serving size of this native treat. But consider this: An average serving of reindeer fat packs a whopping 91 grams of fat. A different version made with fish, berries, and seal oil contains 9 grams of fat.


3) Arizona: Quadruple Bypass Burger

The Grand Canyon State takes celebrating fatty foods to a whole new level at the Heart Attack Grill. Patrons weighing over 350 pounds eat for free. The Quadruple Bypass Burger—estimated by some to be worth 8,000 calories—is at least refreshingly honest about its potential impact on your health.

Ingredients: Four beef patties, eight slices of cheese, tomato, onions, sauce, on a bun

Fat content: Four patties alone clock in at around 60 grams of fat, which is just about the upper limit of 65 grams that the USDA recommends for the average woman eating 2,000 calories a day.


4) Arkansas: Catfish

The south is notorious for frying just about anything. For a traditional southern fish fry, Arkansas catfish is an old standby. When you consider that this dish is often served with hush puppies, another southern fried favorite, you can bet you’re reeling in quite a bit of fat along with your fish.

Ingredients: Catfish, cornmeal, flour, eggs, seasonings

Fat content: This dish is faux fried in the oven and still packs a whopping 25 grams of fat per serving.


5) California: In-N-Out Burger Double Double

Golden State residents are known for their fit bodies, gym-sculpted abs, and love for In-N-Out Burger. This West Coast drive-thru chain uses fresh ingredients, but its Double Double should also be known for its fat content, nearly double the fat in a McDonald’s Double Cheeseburger.

Ingredients: Two beef patties, lettuce, tomato, two slices of American cheese, and spread

Fat content: 41 grams. A McDonald’s Double Cheeseburger contains a comparably reasonable 23 grams of fat.


6) Colorado: Jack-N-Grill’s 7-pound breakfast burritos

While this mountainous state is well known for its healthy reputation—it is the state with the lowest obesity rate in the country—it is home to one of the most giant burritos of all time. Finishing one of Jack-N-Grill’s 7-pound breakfast burritos is such a feat it was featured on an episode of the Travel Channel’s Man v. Food.

Ingredients: 7 potatoes, 12 eggs, a pound of ham, a whole onion, cheese, and chili.

Fat content: A pound of ham and 12 eggs alone have nearly 100 grams of fat, almost twice a woman's upper daily limit for fat, and that’s not counting the fat in the cheese and chili.


7) Connecticut: 2-foot-long hot dog

Man v. Food also made an appearance at Doogie’s, a hot dog joint outside Hartford. Being a local favorite in Connecticut, the hot dog is available in over 24 places in Hartford alone. Doogie’s has taken the diet-buster to a new level with its 2-foot-long hot dog smothered in half a pound of additional toppings.

Ingredients: 2-foot-long pork and beef hot dog, three rolls, onions, peppers, chili, cheddar cheese sauce, and bacon

Fat content: The average foot-long hot dog will set you back about 24 grams of fat, 10 grams of it saturated. But this is double that, plus it has bacon, chili, and cheddar cheese.


8) Delaware: Deep-fried pastry

The First State is known for a deep-fried pastry appetizer stuffed with crabmeat and cheese, similar to the Chinese appetizer crab Rangoon.

Ingredients: Recipes vary, but most include cooked crab or imitation crabmeat, cheddar cheese, mayonnaise, seasonings, and oil for frying.

Fat content: Crab is relatively low-fat fare, but many recipes are heavy on butter and mayonnaise. One small puff can have anywhere from 3 grams of fat to 8 grams of fat, and richer recipes can pack as many as 20 grams of fat per serving.


9) Florida: Empanadas

The South American influence on Floridian cuisine is impossible to miss. Empanadas are folded meat pies served across the country, but they are particularly popular in the southern part of the Sunshine State.

Ingredients: The dough is made with lard. The filling is up to the chef, but can range from cheese to veggies to assorted meats.

Fat content: Various recipes for empanadas place them at around 10 to 22 grams of fat each. Depending on what you choose to put inside, an empanada can slide around on the nutritional value scale. Still, as the dough is usually made with lard, it’s never a low-fat choice.


10) Georgia: Luther Burger

The story behind the Luther Burger is murky. But the general consensus is that this monstrosity was invented at a suburban bar in Decatur, Ga., and named after R&B legend (and diabetic) Luther Vandross. In 2008 Paula Deen of the Food Network took it one step further by topping it off with a fried egg.

Ingredients: Ground-beef patty, topped with cheese and bacon between two donuts instead of a bun

Fat content: The two Krispy Kreme glazed donuts are worth 24 grams of fat and the patty is another 16.


---------------------
From health.com

Read Part 2/5
---------------------

30 Tricks and Tips to Cancer-proof Your Life

We're all grown-ups here -- nightmares aren't a big problem anymore. We're calm, we're cool, we're mostly collected...until it comes to the C-word. For adults, cancer is the thing that goes bump in the night; that bump gets louder when family or friends are diagnosed. Whether your risk is monumental or blessedly average, we know you want to protect yourself. So we've combed through research, interrogated experts, and found cutting-edge strategies to help keep you safe.

Worship a wee bit of sun. People who get the most vitamin D, which lies dormant in skin until ultraviolet rays activate it, may protect themselves from a variety of cancers, including non-Hodgkin's lymphoma, breast, and colon. Ironically, it even improves survival rates of melanoma, the most serious skin cancer. But 10 to 15 minutes a few days a week is all it takes to benefit. (Or you could try a supplement--aim for 400 IU a day.) If you're out any longer than that, slather on the sunscreen.

Eat an orange every day. It just may zap a strain of the H. pylori bacteria that causes peptic ulcers and can lead to stomach cancer. Researchers in San Francisco found that infected people with high levels of vitamin C in their blood were less likely to test positive for the cancer-causing strain.

Listen to Katie Couric. Though colonoscopies are about as popular as root canals, if you're 50 or older, get one. Colorectal cancer is the second leading cause of cancer death in the United States. Don't think you're off the hook because you got a digital fecal occult blood test at your last checkup: Research by the Veterans Affairs Cooperative Study found that the test missed 95% of the cases. (Schedule your first colonoscopy before your 50th if you have a family history of colon cancer.)

Steam a little green. Piles of studies have shown that piles of broccoli help stave off ovarian, stomach, lung, bladder, and colorectal cancers. And steaming it for 3 to 4 minutes enhances the power of the cancer-fighting compound sulforaphane, which has been shown to halt the growth of breast cancer cells. (Sorry, microwaving doesn't do the trick; it strips out most antioxidants.) Get more protection by sprinkling a handful of selenium-rich sunflower seeds, nuts, or mushrooms on your greens. Researchers are discovering that sulforaphane is about 13 times more potent when combined with the mineral selenium.

Pick a doc with a past. Experience--lots of it--is critical when it comes to accurately reading mammograms. A study from the University of California, San Francisco, found that doctors with at least 25 years' experience were more accurate at interpreting images and less likely to give false positives. Ask about your radiologist's track record. If she is freshly minted or doesn't check a high volume of mammograms, get a second read from someone with more mileage.

Drink jolt-less java. Downing 2 or more cups of decaf a day may lower the incidence of rectal cancer by 52%, finds a study from two large and long-term research projects--the Nurses' Health Study and the Health Professionals Follow-Up Study from Harvard University. One theory is that coffee increases bowel movements, which helps to reduce the risk. Why decaf reigns supreme, however, remains a mystery.

Drop 10 pounds. Being overweight or obese accounts for 20% of all cancer deaths among women and 14% among men, notes the American Cancer Society. (You're overweight if your body mass index is between 25 and 29.9; you're obese if it's 30 or more. Click here to gauge your BMI.) Plus, losing excess pounds reduces the body's production of female hormones, which may protect against breast, endometrial, and ovarian cancers. Even if you're not technically overweight, gaining just 10 pounds after the age of 30 increases your risk of developing breast, pancreatic, and cervical, among other cancers.

Make like a monkey. Or a bunny. Women who ate four to six antioxidant-laden bananas a week cut their risk of kidney cancer by 54%, compared with those who didn't eat them at all, found an analysis of 61,000 women at the Karolinska Institutet in Sweden. Gnawing on root vegetables such as carrots did the same.

Get naked with a friend. You'll need help examining every inch of your body--including your back, scalp, and other hard-to-see places--for possible changes in the size or color of moles, blemishes, and freckles. These marks could spell skin cancer. Women, take special note of your legs: Melanoma mainly occurs there. For the guys, the trunk, head, and neck are the most diagnosed spots. While you're at it, check your fingernails and toenails, too. Gray-black discoloration or a distorted or elevated nail may indicate the disease. And whether you see changes or not, after age 40, everyone should see a dermatologist yearly.

See into the future. Go to Your Disease Risk to assess your chance of developing 12 types of cancer, including ovarian, breast, and colon. After the interactive tool estimates your risk, you'll get personalized tips for prevention.

Pay attention to pain. If you're experiencing a bloated belly, pelvic pain, and an urgent need to urinate, see your doc. These symptoms may signal ovarian cancer, particularly if they're severe and frequent. Women and physicians often ignore these symptoms, and that's the very reason that this disease can be deadly. When caught early, before cancer has spread outside the ovary, the relative 5-year survival rate for ovarian cancer is a jaw-dropping 90 to 95%.

Get calcium daily. Milk's main claim to fame may also help protect your colon. Those who took calcium faithfully for 4 years had a 36% reduction in the development of new pre-cancerous colon polyps 5 years after the study had ended, revealed Dartmouth Medical School researchers. (They tracked 822 people who took either 1,200 mg of calcium every day or a placebo.) Though the study was not on milk itself, you can get the same amount of calcium in three 8-ounce glasses of fat-free milk, along with an 8-ounce serving of yogurt or a 2- to 3-ounce serving of low-fat cheese daily.

Sweat 30 minutes a day. One of the best anticancer potions is a half hour of motion at least 5 days a week. Any kind of physical activity modulates levels of androgens and estrogen, two things that can protect women against estrogen-driven cancers such as ovarian and endometrial, as well as some types of breast cancer. The latest proof comes by way of a Canadian study that found that women who get regular, moderate exercise may lower their risk of ovarian cancer by as much as 30%. Bonus: All that moving might speed everything through your colon, which may help stave off colon cancer.

Stamp out smoking--all around you. Lung cancer is well known as one of the main hazards of smoking. But everything the smoke passes on its way to the lungs can also turn cancerous: mouth, larynx, and esophagus. The fun doesn't stop there. Smokers are encouraging stomach, liver, prostate, colorectal, cervical, and breast cancers as well. The good news: If you give up the cigs today, within 15 years, your lung cancer risk will drop to almost pre-smoking lows. Share that news with the people who puff around you, because exposure to someone else's smoke can cause lung cancer, and it may boost your chances of cervical cancer by 40%.

Step away from the white bread. If you eat a lot of things with a high glycemic load--a measurement of how quickly food raises your blood sugar--you may run a higher risk of colorectal cancer than women who eat low-glycemic-load foods, finds a Harvard Medical School study involving 38,000 women. The problem eats are mostly white: white bread, pasta, potatoes, and sugary pastries. The low-glycemic-load stuff comes with fiber. To find out how your diet fares, go to "Your Guide to the Glycemic Index."

Have your genes screened. Do you have a strong family history of any kind of cancer or multiple cancers? Talk with your doctor about genetic counseling. For instance, nearly everyone born with familial adenomatous polyposis (the genetic predisposition to colon cancer) develops the disease by age 40 if preventive surgery isn't done. Knowing this early can aid in prevention and early detection.

Request a better breast scan. If you're at high risk of breast cancer--you have the BRCA1 or BRCA2 genetic mutation, for example--ask your doctor to pair your routine mammogram with an MRI. One study found that together, the two picked up 94% of tumors; mammography
alone detected just 40% and MRI, 77%.

Grill smarter. Cooking your food over an open flame is a great way to cut calories. Unfortunately, it can also raise your cancer risk: The grill's high temps can trigger substances in muscle proteins to form cancer-causing compounds called hetero-cyclic amines, or HCAs. But avoiding this potential hazard is easy; simply keep gas jets low or wait until the charcoal turns into glowing embers before you start cooking. Protect yourself even more by lacing your burgers with rosemary (and perhaps other antioxidant-rich herbs such as basil, oregano, or thyme). This helps reduce the amount of some HCAs in meat, a Kansas State University study found. Also helpful: Microwaving meat ahead of time helps disable HCA formation and cuts down on grilling time.

Keep your house clean. Yet another reason to love your Swiffer: Active postmenopausal women who got most of their exercise from housework cut their risk of breast cancer by 30%, Canadian researchers say.

Let garlic lie. Thanks to this bulbed wonder, you can ward off vampires and stave off cancer. To preserve the potential cancer-fighting power of garlic, chop it up and let it sit a bit. Research suggests that heating garlic can block 90% of the activity of alliinase, the enzyme that helps to form a cancer-fighting compound. Alliinase is activated when the cloves are crushed or cut, but if cut garlic cools its heels for 5 to 10 minutes before heating, enough compounds are formed to survive cooking.

Check for radon. Exposure to this odorless, radioactive gas that's produced by the natural decay of uranium is the second leading cause of lung cancer in the United States, according to the EPA. Test your home to see if you're safe. The National Safety Council's National Radon Hotline (800-767-7236) offers low-cost test kits; they're also available at hardware stores.

Play hot tomato. Red fruits (watermelon, tomato, pink grapefruit) are loaded with lycopene, a substance that has been proven time and time again to be a potent cancer fighter. It seems that heating said fruits makes the lycopene easier for the body to use, which explains why men who eat a lot of ketchup, pizza (it's in the sauce), and spaghetti (ditto) are far less likely to get prostate cancer.

Ditch the wieners. You can smother 'em in all the ketchup you want, but you can't negate a hot dog's, well, negatives. One study of 190,545 people found that eating a wiener daily may boost your risk of pancreatic cancer, which is nearly always fatal, by 67%. Same goes for sausage and other processed meats.

The Perfect Cancer- fighting Salad
Can you spot the cancer fighters at the salad bar? Build yourself some powerful protection with these ingredients.

Start with leafy greens. They contain a hefty amount of the B vitamin folate, which has been shown to reduce one's chances of getting colorectal, ovarian, and breast cancers. In one study, researchers at Vanderbilt University found that women who ate the mostly dark greens were among the least likely to get breast cancer. Apparently, folate can halt changes in DNA that trigger runaway cell growth, the main characteristic of cancer.

Add shredded carrot. In a study from Brigham and Women's Hospital in Boston, women who ate just five servings of four raw carrot sticks a week had a 54% decrease in their risk of getting ovarian cancer, compared with women who ate them less than once a month. Carrots may also reduce your risk of kidney cancer.

Serve yourself some tomatoes. If you don't feel like turning up the heat on your tomatoes, you can still get some of their cancer-shielding benefits. German research on 165 colonoscopy patients found that those who had the lowest blood level of lycopene, one of the chemicals that give tomatoes their color, had the highest rate of colorectal adenomas, a precursor to colorectal cancer. Toss a few into your guy's salad: They also reduce the risk of prostate cancer.

Heap on beans. Women who ate beans at least twice a week were 24% less likely to develop breast cancer than those who ate them less often, report Harvard School of Public Health researchers, who analyzed data from 90,630 people. Legumes may lessen risk of breast cancer, thanks to their ability to suppress the production of enzymes that encourage tumor growth.

Add a little fish. Want to add something hardy to your lunchtime salad? Go wild with salmon. When B6-rich foods (like salmon) are eaten with folate-filled foods (dark leafy greens), they can help reduce the recurrence of colorectal adenomas, a precursor to colorectal cancer, by 39%, a University of Arizona study found. Salmon may also help shield regular eaters from skin cancer, British research found.

Splash on some vinaigrette. Mixing your favorite vinegar with olive oil can also help prevent breast cancer. Scientists from Northwestern University's Feinberg School of Medicine found that oleic acid in olive oil dramatically cuts the levels of the cancer gene Her-2/neu, associated with highly aggressive breast tumors with poor prognosis.

Garnish with citrus peel. They're like eating sunscreen--but they taste better. Limonene - a compound that gives oranges, lemons, and limes their scent--is linked to a 34% reduction in skin cancer, finds a University of Arizona study of 400 people.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
By Denise Foley , Denise Foley is Prevention's editor-at-large.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Food to Consume To Lower Cholesterol

There is a saying that goes. "We are what we eat." This is so true as the food being consumed may affect the cholesterol levels inside the person’s system. This makes this makes the person prone to high blood pressure or heart disease through age, which could leave the patient, paralyzed or dead.

The only thing to do before it is too late is to make some changes in the individual's diet. While many of the good stuff that people love to eat have high concentrations of LDL better known as bad cholesterol, this can all change by consuming those that have HDL or good cholesterol. Here are a few examples.

A good way to start a healthy diet is to have a breakfast. Instead of eating bread, the individual can consume oatmeal instead. Studies have shown this can lower the cholesterol in the body by more than 20% after just two weeks of use. This figure can go down some more if this becomes a habit before going to work.

It is tough to just have oatmeal in the morning. Sometimes, the individual can have a fruit. An example could be an apple.

Studies have shown that people who eat at least 2 full apples a day or drink 12 ounces of apple juice are able to reduce the chances of heart diseases by 50%. This can be purchased at the supermarket and eaten during anytime of the day such as dessert after a light meal or as a snack.

During lunch or dinner, the person must have some vegetables in the meal. Those who order can have fish or poultry instead of eating red meat. Such dishes are not high in saturated fats, which are healthier.

Those who love to cook at home can try mixing some healthy things ingredients in the meal. One example is garlic that has natural properties that can declog the arteries and again lower the odds of succumbing to heart disease.

Having a can of pork and beans is also good for the diet. This is because it contains soluble fibers that can combat the bad cholesterol in the person's body. There are not that many people who will do this but those who are able to eat even a half an onion daily will be able to increase the HDL and lower the LDL.

People are often told that fats are not good for the diet. This isn’t entirely true because this comes in many forms. There are fats that are healthy such as unsaturated ones and omega 3 fatty acids.

Monosaturated and Polysaturated ones are also effective since these are usually found in cooking oils. This means food preparation also plays a big factor in reducing lowering one’s cholesterol levels.

The individual should read the label at the supermarket and read the ingredients to find out if this is healthy for cooking.

Being a bit overweight or noticing a lot of bulges in the body is one way of knowing that the person is potentially at risk for succumbing to disease to high levels of cholesterol in the system.

If the individual is unable to make a proper dietary plan, a specialist can help make one so all the person has to do is follow it.

Aging and the pH Miracle Diet

When many people hear the word “diet” they immediately think of weight loss. The focus on thinness in our society has equated this word with shedding a few pounds. However, diet really means any food or drinks you put into your body. The diet that you consume has a profound impact on your overall health. The pH miracle diet is not just a diet for weight loss. In fact, the first volume of this popular series was dedicated to health in general. The original pH miracle diet book focuses on many issues, including aging.

What does aging have to do with pH and acid/alkaline foods? Some experts contend that the reason we age has to do entirely with the amount of acidic foods that we eat. The theory is that we get older because we do not effectively get rid of the wastes and toxins that accumulated through our bodies.

We burn nutrients within our cells to get energy, maintain our body temperatures and get our bodies to function correctly. No matter what type of food you eat, vegetable or meat, acid or alkaline, gourmet food or junk food, they are composed of the same elements: carbon, nitrogen, hydrogen and oxygen.

In order to function correctly, the cells use these nutrients. They “oxidize” them or burn them up into natural acids: carbonic acids, uric acids, lactic acids and fatty acids. The cells expel these acids as waste into urine and sweat. When the body is functioning properly and in a balanced manner, these waste acids are no problem. The body can get rid of them quickly and easily, and you can maintain a normal pH of around 7.4.

However, the modern way of living has resulted in our bodies not being able to rid themselves of the acids correctly. Lack of sleep, lack of exercise, overwork, stress, smoking, pollution and high acid diets (heavy in meat and dairy products) all prevent our bodies from properly expelling these acids. There is too much acidic production from these lifestyle and diet factors, and the body simply cannot get rid of it.

Even worse, modern farming and food production practices are making foods more acidic than they used to be. Inorganic acid minerals like chlorine, phosphor and sulfur seep into meats, grains and root crops through soil, air quality and farming practices. We are consuming more inorganic acid minerals than ever before. All of this contributes to our bodies’ inability to rid themselves of acid.

The pH miracle diet is a perfect balance to our over-acidified lives that cause premature aging. Aging occurs because of the build up of acidic elements in the body. Healthy cells naturally have a slightly alkaline pH level, and since acid and alkaline are chemical opposites, high acid levels destroy cells.

In order to stop aging and reverse the affects of acidic damage on the cells, you must start alkalizing your diet according to the principles set out in the pH miracle diet. You must help you body develop a better system to rid itself of the acid wastes. Then you must facilitate it in pulling old wastes out of your body.

The first step requires that you drink plenty of water, especially acid free alkaline water. Just 4 glasses of alkaline water is more effective than 8 glasses of regular water. Water ionizers are available to help you create alkaline water in the comfort of your home. This water will help flush out your system and get rid of the build up acidity within it.

The pH miracle diet also encourages people to eat a higher percentage of alkaline foods in their diet. The alkalizing foods will help restore balance to the body and push the remaining acid waste build up out of the body. According to pH miracle diet fans, the results are a more youthful glow, more energy and a relief from some of the symptoms of aging, like arthritis.

The World's Healthiest Foods

130 foods that can serve as the basis of your Healthiest Way of Eating.

Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.

1) VEGETABLES -
Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumbers
Eggplant
Fennel
Garlic
Green beans
Green peas
Kale
Leeks
Mushrooms, crimini
Mushrooms, shiitake
Mustard greens
Olives
Onions
Potatoes
Romaine lettuce
Sea vegetables
Spinach
Squash, summer
Squash, winter
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Yams

2) SEAFOODS -
Cod
Halibut
Salmon
Sardines
Scallops
Shrimp
Tuna

3) FRUITS -
Apples
Apricots
Bananas
Blueberries
Cantaloupe
Cranberries
Figs
Grapefruit
Grapes
Kiwifruit
Lemon/Limes
Oranges
Papaya
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

4) EGGS AND LOW-FAT DAIRY -
Cheese, low-fat
Eggs
Milk, 2%, cow's
Milk, goat
Yogurt

5) BEANS AND LEGUMES -
Black beans
Dried peas
Garbanzo beans (chickpeas)
Kidney beans
Lentils
Lima beans
Miso
Navy beans
Pinto beans
Soybeans
Tempeh
Tofu
Poultry & Lean Meats
Beef, lean organic
Calf's liver
Chicken
Lamb
Turkey
Venison

6) NUTS AND SEEDS -
Almonds
Cashews
Flaxseeds
Olive oil, extra virgin
Peanuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

7) GRAINS -
Barley
Brown rice
Buckwheat
Corn
Millet
Oats
Quinoa
Rye
Spelt
Whole wheat

8) HERBS ABD SPICES -
Basil
Black pepper
Cayenne pepper
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground
Cloves
Cumin seeds
Dill
Ginger
Mustard seeds
Oregano
Parsley
Peppermint
Rosemary
Sage
Thyme
Turmeric

9) NATURAL SWEETENERS -
Blackstrap molasses
Cane juice
Honey
Maple syrup

10) OTHERS -

Green tea
Soy sauce (tamari)
Water

===========================
Source : http://whfoods.com
===========================

What is High Blood Pressure (Hypertension) ?

Definition

Hypertension is the term used to describe high blood pressure.

Blood pressure readings are measured in millimeters of mercury (mmHg) and usually given as two numbers. For example, 120 over 80 (written as 120/80 mmHg).

* The top number is your systolic pressure, the pressure created when your heart beats. It is considered high if it is consistently over 140.

* The bottom number is your diastolic pressure, the pressure inside blood vessels when the heart is at rest. It is considered high if it is consistently over 90.

Either or both of these numbers may be too high.

Pre-hypertension is when your systolic blood pressure is between 120 and 139 or your diastolic blood pressure is between 80 and 89 on multiple readings. If you have pre-hypertension, you are more likely to develop high blood pressure.


Symptoms

Most of the time, there are no symptoms. Symptoms that may occur include:

* Chest pain
* Confusion
* Ear noise or buzzing
* Irregular heartbeat
* Nosebleed
* Tiredness
* Vision changes

If you have a severe headache or any of the symptoms above, see your doctor right away. These may be signs of a complication or dangerously high blood pressure called malignant hypertension.

Causes & Risks

Blood pressure measurements are the result of the force of the blood produced by the heart and the size and condition of the arteries.

Many factors can affect blood pressure, including:

* How much water and salt you have in your body
* The condition of your kidneys, nervous system, or blood vessels
* The levels of different body hormones

High blood pressure can affect all types of people. You have a higher risk of high blood pressure if you have a family history of the disease. High blood pressure is more common in African Americans than Caucasians. Smoking, obesity, and diabetes are all risk factors for hypertension.

Most of the time, no cause is identified. This is called essential hypertension.

High blood pressure that results from a specific condition, habit, or medication is called secondary hypertension. Too much salt in your diet can lead to high blood pressure. Secondary hypertension may also be due to:

* Adrenal gland tumor
* Alcohol abuse
* Anxiety and stress
* Arteriosclerosis
* Birth control pills
* Coarctation of the aorta
* Cocaine use
* Cushing syndrome
* Diabetes
* Kidney disease, including:
o Glomerulonephritis (inflammation of kidneys)
o Kidney failure
o Renal artery stenosis
o Renal vascular obstruction or narrowing
* Medications
o Appetite suppressants
o Certain cold medications
o Corticosteroids
o Migraine medications
* Hemolytic-uremic syndrome
* Henoch-Schonlein purpura
* Obesity
* Pain
* Periarteritis nodosa
* Pheochromocytoma
* Pregnancy (called gestational hypertension)
* Primary hyperaldosteronism
* Renal artery stenosis
* Retroperitoneal fibrosis
* Wilms' tumor


Tests & Diagnostics

Your health care provider will perform a physical exam and check your blood pressure. If the measurement is high, your doctor may think you have high blood pressure. The measurements need to be repeated over time, so that the diagnosis can be confirmed.

If you monitor your blood pressure at home, you may be asked the following questions:

* What was your most recent blood pressure reading?
* What was the previous blood pressure reading?
* What is the average systolic (top number) and diastolic (bottom number) reading?
* Has your blood pressure increased recently?

Other tests may be done to look for blood in the urine or heart failure. Your doctor will look for signs of complications to your heart, kidneys, eyes, and other organs in your body.


Tests & Diagnostics

Your health care provider will perform a physical exam and check your blood pressure. If the measurement is high, your doctor may think you have high blood pressure. The measurements need to be repeated over time, so that the diagnosis can be confirmed.

If you monitor your blood pressure at home, you may be asked the following questions:

* What was your most recent blood pressure reading?
* What was the previous blood pressure reading?
* What is the average systolic (top number) and diastolic (bottom number) reading?
* Has your blood pressure increased recently?

Other tests may be done to look for blood in the urine or heart failure. Your doctor will look for signs of complications to your heart, kidneys, eyes, and other organs in your body.

These tests may include:

* Chem-20
* Echocardiogram
* Urinalysis
* Ultrasound of the kidneys


Treatments

The goal of treatment is to reduce blood pressure so that you have a lower risk of complications.

There are many different medicines that can be used to treat high blood pressure, including:

* Alpha blockers
* Angiotensin-converting enzyme (ACE) inhibitors
* Angiotensin receptor blockers (ARBs)
* Beta-blockers
* Calcium channel blockers
* Central alpha agonists
* Diuretics
* Renin inhibitors, including aliskiren (Tekturna)
* Vasodilators

Your doctor may also tell you to exercise, lose weight, and follow a healthier diet. If you have pre-hypertension, your doctor will recommend the same lifestyle changes to bring your blood pressure down to a normal range.

Often, a single blood pressure drug may not be enough to control your blood pressure, and you may need to take two or more drugs. It is very important that you take the medications prescribed to you. If you have side effects, your health care provider can substitute a different medication.


Complications

* Aortic dissection
* Blood vessel damage (arteriosclerosis)
* Brain damage
* Congestive heart failure
* Kidney damage
* Kidney failure
* Heart attack
* Hypertensive heart disease
* Stroke
* Vision loss


Prevention

Adults over 18 should have their blood pressure checked routinely.

Lifestyle changes may help control your blood pressure:

* Lose weight if you are overweight. Excess weight adds to strain on the heart. In some cases, weight loss may be the only treatment needed.

* Exercise regularly. If possible, exercise for 30 minutes on most days.

* Eat a diet rich in fruits, vegetables, and low-fat dairy products while reducing total and saturated fat intake (the DASH diet is one way of achieving this kind of dietary plan). (See: Heart disease and diet)

* Avoid smoking. (See: Nicotine withdrawal)

* If you have diabetes, keep your blood sugar under control.

* Do not consume more than 1 or 2 alcoholic drinks per day.

* Try to manage your stress.

Follow your health care provider's recommendations to modify, treat, or control possible causes of secondary hypertension.

+++++++++++++++++++++++++++++++++++++++++++++++
Article info taken from http://health.yahoo.net
+++++++++++++++++++++++++++++++++++++++++++++++

Clean Your Kidneys with Less Than $1

CLEAN YOUR KIDNEYS WITH LESS THAN $1.00

> Years pass by and our kidneys are filtering the blood by removing salt, poison and any unwanted entering our body.

> With time, the salt accumulates and this needs to undergo cleaning treatments. How are we going to do this?

> It is very easy, first take a bunch of parsley and wash it clean Then cut it in small pieces and put it in a pot and

> pour clean water and boil it for ten minutes and let it cool down and then filter it and pour in a clean bottle and

> keep it inside refrigerator to cool.

> Drink one glass daily and you will notice all salt and other accumulated poison coming out of your kidney by urination. Also you will be able to notice the difference which you never felt before.

> Parsley is known as best cleaning treatment for kidneys and it is natural!

Parsley is our local Chinese Celery (khan choy) which is used in beef kuay teow soup.

*******************************
Special thanks to Carolus Wong
*******************************

Stress, the best explanation I have ever come across....

Stress, the best explanation I have ever come across....

A lecturer when explaining stress management to an audience,
Raised a glass of water and asked

'How heavy is this glass of water?'

Answers called out ranged from 20g to 500g.

The lecturer replied, 'The absolute weight doesn't matter.
It depends on how long you try to hold it.

If I hold it for a minute, that's not a problem.

If I hold it for an hour, I'll have an ache in my right arm.

If I hold it for a day, you'll have to call an ambulance.

In each case, it's the same weight, but the longer I hold it, the heavier it becomes.'

He continued,

'And that's the way it is with stress management.

If we carry our burdens all the time, sooner or later,

As the burden becomes increasingly heavy,

We won't be able to carry on. '

'As with the glass of water,

You have to put it down for a while and rest before holding it again.

When we're refreshed, we can carry on with the burden.'

'So, before you return home tonight, put the burden of work down.!

Don't carry it home.

You can pick it up tomorrow.

Whatever burdens you're carrying now,

Let them down for a moment if you can.'

So, my friend, Put down anything that may be a burden to you right now.

Don't pick it up again until after you've rested a while.

Here are some great ways of dealing with the burdens of life:

* Accept that some days you're the pigeon, and some days you're the statue.

* Always keep your words soft and sweet, just in case you have to eat them.

* Drive carefully. It's not only cars that can be recalled by their maker.

* If you can't be kind, at least have the decency to be vague.

* If you lend someone £20 and never see that person again, it was probably worth it.

* It may be that your sole purpose in life is simply to be kind to others.

* Never put both feet in your mouth at the same time, because then you won't have a leg to stand on.

* Nobody cares if you can't dance well. Just get up and dance.

* Since it's the early worm that gets eaten by the bird, sleep late.

* The second mouse gets the cheese.

* When everything's coming your way, you're in the wrong lane.

* Birthdays are good for you. The more you have, the longer you live.

* You may be only one person in the world, but you may also be the world to one person.

* Some mistakes are too much fun to only make once.

* We could learn a lot from crayons... Some are sharp, some are pretty and some are dull.

Some have weird names, and all are different colours, but they all have to live in the same box.

*A truly happy person is one who can enjoy the scenery on a detour. Have an awesome day and know that a friend has thought about you today...

I did.

****************************************************
Special thanks to Carolus Wong for his contribution
****************************************************

Omega 3 Fish Oil Supplements : Benefits, Side Effects, and Best Brand.

Omega 3 Fish Oil Supplements : Benefits, Side Effects, and Best Brand

For the last few years, I've been recommending omega 3 fish oil supplements to practically everyone I know. Do you know why that means something? It's because I am FAR from a supplement-person. I barely use anything. Not only do I hate wasting money on junk I don't need or could get from actual foods, I'm also WAY over cautious about side effects and the things I put into my body in general. At the same time, I'm also usually the first one laughing at the supposed "magical" health benefits of all of the weird nutritional products, vitamins, herbs and minerals on the market. Really, I'm the last person to take or recommend any kind of nutritional supplement.

With all of that being said... I've personally been taking and recommending an omega 3 fish oil supplement to practically everyone I know. And that, my friends, should tell you just how useful and important I think it is.

In this article, I'm going to explain exactly why fish oil has become my personal favorite supplement and the only one that I recommend to every single person reading this no matter who you are. I'll explain all of its proven health benefits (yes, scientifically proven) and whether or not there are any side effects (there aren't). I'll explain omega 3 fatty acids in general, talk about how much you should take, and give you my recommendation for the highest quality fish oil supplement brand on the market. Basically, by the end of this article you're going to want to start recommending it to everyone you know, too.

What is it?

The only real reason fish and fish oil are considered so healthy is that they contain the omega 3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You know how there are good types of fat and bad types of fat? Well, this is the really good one. Fish just happens to be the best and most abundant source of it.

Omega 3 is an essential fatty acid, which means is cannot be manufactured by our own body and therefore must be obtained through our diet alone. The thing is, most people's diet's contain an insufficient amount of omega 3. Not to mention, they also contain a very high amount of the omega 6 fatty acid. The ideal ratio of the two is something near 2:1. In reality for the average person, it's more like 20:1 or even more. Most people just lack omega 3, which is why a fish oil supplement could be beneficial to pretty much everyone. Speaking of benefits...

What are the benefits of taking an omega 3 fish oil supplement?

It's magical! Ok... that's obviously an exaggeration, but from all of the scientific studies done and all of the medical research known, an omega 3 fish oil supplement is my pick for the closest thing to a real life miracle pill.

Let's take a look at some of its benefits taken directly from MedlinePlus, which is a service of the US National Library of Medicine:

- lowers blood triglyceride levels
- reduces the risk of heart attack
- reduces the risk of dangerous abnormal heart rhythms
- reduces the risk of strokes
- slows the buildup of atherosclerotic plaques
- lowers blood pressure
- reduces stiffness and joint tenderness associated with Rheumatoid arthritis

An omega 3 fish oil supplement may also help improve or prevent the following:

- Alzheimer's disease and dementia
- depression
- heart disease
- cancer
- arthritis
- diabetes
- hyperactivity
- ADHD

has also been shown to improve a person's ability to concentrate and just think clearer in general. And, as if all of this isn't enough, fish oil is also highly recommended by nearly every well respected strength and conditioning coach, trainer, and diet/fitness/nutrition expert of any kind as one of the few supplements that should be taken by anyone with the goal of building muscle, losing fat, or improving their fitness level or athletic ability in any capacity.

Everything mentioned above has at least some amount actual scientific proof behind it. Researching some other sources showed me that some people experienced other benefits not mentioned above. For example, I've heard of people claiming to have improved vision, improved memory, improved mood, and less back pain.

Long story short, a fish oil supplement appears to improve our body's ability to do damn near everything.

For me personally, I feel I experienced some of the mental and physical benefits. I noticed a definite improvement in mental clarity and really just the way I feel in general. Now, I didn't develop any kind of super powers or anything, but after a couple of weeks, I felt like I noticed a difference. I remember reading the phrase "an enhanced well being" when doing my fish oil research. That's a really good way of describing it. And physically, I feel I noticed an improved calorie partitioning effect, meaning when consuming an excess of calories, more calories went towards the building of new muscle rather than the storing of new fat. I also felt a similar effect when in a caloric deficit, meaning my body did a better job of using stored body fat for energy rather than muscle. Basically, I felt I did indeed experience an overall improvement both physically and mentally.

But really, even if I felt exactly 100% the same, I'd still be taking an omega 3 fish oil supplement anyway. Why? Because even if I didn't notice any of its benefits, the fact that there is actual scientific proof that it may help improve or prevent even 1 (let alone all) of the diseases and disorders listed above is MORE than enough convincing for me.

Can't I just eat fish?

Technically, yes. Fatty fish contains omega 3 just the same as a fish oil supplement would. The only problem is that in order to consume a good amount of omega 3 on a regular basis, you would have to consume a good amount of fish on a regular basis. And, in case you haven't heard, due to all of the toxic contaminants found in fish these days (mercury, chlordane, dioxin, PCBs, and more) it is pretty hard to recommend anyone eat fish on daily basis. Fortunately, supplement companies can greatly improve its purity by removing these contaminants. Of course, some brands do this better than others. More on that later.

Are there any side effects?

No, for the most part, there are no side effects. You have to realize here, it's oil from fish. It's not like a dangerous fat burner/muscle builder type product. I mean, do you ask what the side effects are before eating some salmon? I didn't think so. Taking a fish oil supplement is no different than just eating fish (minus the contaminants, of course).

So, for the average healthy person, it's completely safe. Of course, if you are pregnant, allergic to fish, or already have any kind of known health issues, you should check with your doctor first just to be safe.

The only other thing I've heard of that even slightly resembles side effects is "a fishy after taste." And, while this is far from a serious side effect, this appears to only happen if you are taking a low quality fish oil supplement. For example, I've never tasted a hint of fish even for a second in all of the time I've been taking it. (More on which brand I use below.)

How much should I take?

The real question here is how much shouldn't you take. For safety purposes, the FDA recommends no more than 3 grams of combined EPA and DHA per day. For the brand I'm going to recommend below, 1 serving (2 capsules) contains 650mg of EPA and 450mg of DHA. Combined that is 1.1 grams of EPA/DHA. If you took two servings per day (4 capsules), that would be a 2.2 grams of combined EPA/DHA. Even though you're still .8 below the maximum 3 grams per day, I personally wouldn't recommend any more than that.

So, for the specific brand I recommend below, 1 serving (2 capsules) would be perfectly fine, with 2 servings (4 capsules) being a good maximum amount. That would mean staying between 1 and 2 servings per day, which is between 2-4 capsules per day of this specific brand. I personally take 3 capsules of this brand per day. Speaking of brands...

What brand should I use? Is one really better than the others?

This is something I did a lot of research about. Like I mentioned at the very beginning, I'm extremely careful about what I put into my body, which is why I spent a lot of time researching fish oil brands to find out if some were indeed better than others. And, the brand I can definitively say is the highest quality omega 3 fish oil supplement available is Nordic Naturals.

Besides seeing this brand specifically recommended by a handful of doctors, I also read two different consumer reports that performed a variety of tests on a variety of brand name fish oil supplements. And, while most of them passed, Nordic Naturals scored the best. So, yeah, a lot of brands are probably perfectly fine. But for me, when it comes to something like an omega 3 fish oil supplement, I want the best. I've done enough research to be more than confident in the fact that Nordic Naturals is one of, if not THE best. I've been using their brand for quite a while now, and they get my full recommendation.

As for the specifics, I use Nordic Naturals Ultimate Omega, which contains significantly more EPA and DHA per capsule than most other brands. This not only means more bang for your buck, but it also means you won't have to take a million capsules per day. There are 120 capsules per bottle, so if you take the recommended 2 capsules per day, you'll only have to order another bottle just 6 times per year. Not bad, not bad at all.

As for where to get it, I order it from here for pretty much the best price I've seen it sold for: Nordic Naturals Ultimate Omega

So, there you have it... everything you need to know about my personal favorite supplement, fish oil.

***************************************************
Article taken from : http://www.intense-workout.com
***************************************************

Superfoods for a Super Pregnancy

Pregnancy is a wonderful time in your life. It can also be very taxing and exhausting for your body, mind and spirit at times. But by nourishing your body with these great superfoods, you’ll be energized, strong, and sharp, and ready to welcome your pending bundle of joy healthy and happy.

Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine, and niacin. Make a big batch of beans when you have time and freeze them in small containers. Be careful with canned varieties, as they’re usually higher in sodium and their nutritional value is a bit lower since they’re processed using high temperatures. Soybeans provide more protein than any other bean or legume, making them a staple either the vegan or non-vegan. Soybeans are rich in many nutrients, including calcium and iron.

Include plenty of whole grains like brown rice, quinoa, millet, and oats as they’re a great source of fiber, minerals, protein and B complex vitamins. Buy the least processed grain types you can find, since many of the commercially prepared grains have had the nutritional and beneficial germ and bran removed.

Dark green leafy vegetables like kale, collard greens, watercress, and spinach are especially important while pregnant or lactating because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron. Dark leafy green vegetables also are rich in phytochemicals like beta carotene and lutein which protect against many forms of cancer. Vegetables from the cabbage family such as broccoli, Brussels sprouts, and cabbage are wonderful sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties. Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby.

Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids. Be sure to eat flaxseeds, pumpkin seeds, almonds and walnuts to get omega-3 fatty acids, which are important for baby’s brain and nervous system development as well as your own health. Nuts and seeds can be eaten raw or toasted, and work great in a salad made of dark leafy green vegetables.

Lastly, it’s important to drink plenty of water, and make sure you’re getting plenty of rest during this time. A well-hydrated, well-rested body recovers more quickly, and ready to take on the challenges that life with a newborn baby brings with it.

Superfoods - Organic Foods Equal Improved Health

Organic food is food that is free from all genetically modified organisms, produced without artificial pesticides and fertilizers and derived from an animal reared without the routine use of antibiotics, growth promoters or other drugs. Once only available in small stores or farmers' markets, organic foods are becoming much more widely available.

Organic foods have been shown to improve your immune system, help you sleep better, shed the excess weight more easily, and improve your blood work just to name a few. Organic food can boast intense, realistic flavors, and a higher vitamin and mineral content.
And though logically it makes sense to consume a diet based on organic foods, some worry about the cost. But with careful planning and preparation, going organic is actually quite affordable. And, the peace of mind knowing you and your family are consuming foods that haven’t been treated with pesticides or genetically altered is worth the extra money spent.

The pesticides used by conventional farmers can have many negative influences on your health, including neurotoxicity, disruption of your endocrine system, carcinogenicity and immune system suppression. Pesticide exposure may also affect male reproductive function and has been linked to miscarriages in women. Additionally, conventional produce tends to have fewer nutrients than organic produce. On average, conventional produce has only 83 percent of the nutrients of organic produce. Studies have found significantly higher levels of nutrients such as vitamin C, iron, magnesium and phosphorus, and significantly less nitrates (a toxin) in organic crops.

So it’s a smart idea to buy and eat organic produce and free-range organic foods as much as possible for maximum health benefits. In addition, the knowledge that you’re supporting the organic foods industry that is dedicated to protecting the environment by steering clear of harmful pesticides and chemicals that can result in the loss of topsoil, toxic runoff and resulting water pollution, soil contamination and poisoning and the death of insects, birds, critters and beneficial soil organisms should help you feel even better.