Easy Low Fat Recipes And Your Health

For the person who?s constantly going back and forth between one diet or another, there never seems to be much fun in their lives. I should know as I?ve been yo-yo dieting for most of my adult life now. I would go from one diet plan to another and stick with it only long enough for it to work a little. At which point I?d get tired of it and go back to my rounds of binge-eating. Naturally this wasn?t healthy, and only by a great effort on my part have I now decided to turn my whole life around. Instead of alternately bingeing and dieting I?ve now decided to go the healthy route and am now going in for sensible eating ideas and regular exercise. I?ve also resorted to using a few really tasty low fat recipes to help me in my new get-fit regime.

I decided to try out some easy low fat recipes because when I first started on my sensible eating plan, I found there weren?t really too many things that I could eat that were also good for me and tasty. I had always scorned any low fat foods and meals since they didn?t seem to taste very good, but since then I?ve learned a lot, and have found great ways to make easy low fat recipes that tickle my taste buds.

A few years ago sadly enough this wasn?t the case and it was really difficult to get any really good tasting low fat recipes that could satisfy your hunger at the same time as well. Or at least that was my perception at the time. Luckily I found out that I was wrong and that if you prepare your meals with care using some easy low fat recipes you could turn out a dish to rival any of the ones swimming in fats.

Eating low fat meals is just another sensible way to contain your excess food and fat intake. Having easy low fat recipes on hand however, just makes it all the more easier for you to stick your new plan. Think about it, if you have to slave over the stove for a long time only to produce something that?s only slightly edible, and has no compensation of fats in it either would you really do it? I didn?t think so. Everyone needs motivation to do something and using easy low fat recipes is one the best ways that I?ve found to stay on my sensible eating regime.

These recipes need not be hard to remember, and they don?t need to utilize a lot of ingredients either. So you can either have them handy on a few card sheets, or you could just stick them up on the refrigerator for them to be in plain sight always. Whatever you decide though, I?ve found that easy low fat recipes are my ticket to getting my life back into order, and my weight back into a good balance.

Know The Calories In An Apple

Every day, a huge number of apples are consumed. Their sweet taste and crisp texture has turned them into one of the western world’s most popular fruits. Whatever your preferred choice of variety, be it Granny Smith, Gala, or Golden Delicious, it would be in your interest to learn about the number of calories in an apple. This information is important whether or not you are on a diet.

This most common of fruits is a great convenient snack. It can easily be carried and eaten whenever you get a hunger pang. They are widely available and can be bought from grocery stores in every town or city in the country. Their nutritional content varies dependent upon size. The following data should help to provide you a clear outline as to the calorific value of the differing sizes.

Data released by the USDA states that an unpeeled large apple, which has a three and a quarter inch diameter, would contain 116 calories. It would also have around seventeen per cent of the required intake of vitamin C for an adult, and also some amount of riboflavin, thiamine, foliate, niacin, vitamin E, vitamin B6, and vitamin K. For this reason it is thought of as one of the healthiest fruits.

Naturally, medium sized specimens have less calories than the larger apples. For instance, one that has a diameter of three inches would contain 95 calories. The list of minerals and vitamins would be the same though fewer in volume.

Apples which are of a small size, for example two and three quarter inch diameter, have a calorific content of 77. It is important to note that they have only negligible amounts of manganese, magnesium, potassium, copper, phosphorous, iron, and calcium. Also, they have no cholesterol, fat, or sodium.

If you have the habit or removing the skin, this will impact on the availability of fiber by a half or even more. If you do not like to bite through the skin, how about slicing the fruit into easy to eat portions. If you do keep the skin, make sure it is washed thoroughly as it may be coated in residues of chemical pesticides. All apple varieties are high in antioxidants, these help to combat various diseases.

The amount of calories in an apple needs to be considered if you are on a diet. What is not debatable is that they are highly nutritious. Also, regular consumption can be great for the teeth as they prevent plaque and decay.

How To Choose An Organic Bovine Colostrum Supplement

As new information continues to emerge regarding the health benefits of organic bovine colostrum, interest in this natural dietary supplement continues to grow. In response, many manufacturers now offer both non-organic and organic bovine colostrum supplements that are obtained from a variety of different colostrum sources and processed using a variety of different techniques.

Since there can be a correspondingly wide variation in the safety and overall effectiveness of these supplements, further consideration of both their colostrum sources and processing techniques has become increasingly important for choosing the most beneficial among them.

Choosing organic bovine colostrum is good in the same way that choosing organic foods is good. Although it has been difficult to determine with scientific certainty the overall effects of pesticides on human health, it is believed that organic foods are more nutritious largely because organically grown plants are more healthy.

In a similar way, the quality of bovine colostrum depends largely on the health of the cow that manufactures it. Cows that have been fed diets based on pesticide-laden plants, or have been subjected to drugs like growth hormones or antibiotics, are in general less healthy than their organically raised counterparts. This reduces the quality of the colostrum they produce, and increases their potential for harm through the transmission of the toxins these cows ingest.

Choosing organic bovine colostrum that is taken immediately after calves are born and harvested from very large source herds is even better. Colostrum taken within 24 hours after calving will have higher concentrations of beneficial components and greater immunotherapeutic potential, and larger source herds produce colostrum having a higher degree of uniformity from batch to batch.

Another issue that may be important to consider has to do with the diet of the source cows. Because pasture-fed cows are exposed by grazing to the complete spectrum of antigens in their natural habitat, they must develop a stronger natural immunity.

It is suggested that this may make organic bovine colostrum from pasture-fed sources more effective through the adoptive transfer of this enhanced immunity to humans. Since organic herds in the US are in general not pasture fed, many manufacturers now source their colostrum from New Zealand and Australia, where pasture feeding is common.

Choosing an organic bovine colostrum supplement that is processed fresh, and uses a low-heat drying technique will ensure that its beneficial components retain their maximum activity and health benefits. Many manufacturers require freezing of their source colostrum for transport, and some require the application of heat for the processing of their colostrum supplements.

Previously frozen products are limited in how they can be processed, and alternate processing techniques can yield colostrum supplements that are insoluble in water and therefore less biologically active in the body.

Finally, the application of heat in the manufacturing process can denature many of the protein components of the source colostrum, and colostrum supplements manufactured using excessive heat in general contain lower levels of important colostrum components and decreased biological activity.

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The Organic Bee Pollen Myth?

The organic trend seems to be sweeping the nation. It is no surprise that bee pollen producers have joined in on the organic front.

I really do support organic eating and I buy a lot of local organic foods. In fact, almost everything I eat is organic. Even when it is not organic I do my best to ensure it is free of hormones and antibiotics.

There is a process of having a food like bee pollen certified as organic. It has to be proven that where it was grown was land free from pesticides or insecticides and other toxins for a set period of time. The truth is that many countries don’t yet have organic standards for bee products set.

The certification process also requires using farming techniques that are sustainable. Both criteria are things that can be proven and measured. The question then becomes how do you know the granule of bee pollen is really organic?

Bees gather pollen across miles and miles of land. Is it possible for a beekeeper to manage where their bees gather pollen?
There are some beekeepers who claim that bees won’t extract pollen from a polluted or dirty plant so essentially all pollen is organic by nature.

On the contrary, there are large bee pollen distributors who claim to have to screen for industrial contaminants. So who is correct?

Without being able to have complete control of where the pollen comes from, can it really be called organic? The point is that the bee pollen you eat could have been gathered anywhere from a non-organic field to a toxin laden farm. On the other hand it could have come from organic land. You just do not really know.

Sale of Organic Bee Pollen

If you do an internet search for organic bee pollen you will get plenty of hits, but you are going to be hard pressed to find legitimate organic certification.
Most of these companies just label their product organic to jump on the current trend without it really being certified. And unfortunately, there isn’t anyone to police these unscrupulous suppliers.

Buy Organic or Not?

Is there really anywhere one earth that is not yet touched by man? I want to believe there is. However, I haven’t found it. Until some legitimate organic pollen suppliers enter the market, I recommend you stick with buying pollen from trusted, domestic sources. Ask the producer of your pollen where it came from! Avoid cheap, offshore pollens and stick to quality companies who stand behind their product.

And save yourself the extra money you’re likely wasting on an organiclly labeled bee pollen!

Fish Oil And Cod Liver Oil

In an era where people are largely relying on supplements for the required amount of nutrients, the rising query is which supplement is more reliable than the others? With a unanimous acceptance towards supplements made from fishes, the question is – Fish Oil or Cod Liver Oil?

Let us take an attempt to figure out which of these two oils benefits the body more or rather which of the two is richer with nutrients. We can pick up every aspect of these supplements and analyze them comparatively.

Manufacturing Benefits

Cod liver oil, like it sounds, is extracted from the liver of the cod fish. The liver of cod fish steamed and pressed to extract the oil from it, which is made available in the form of liquid as well as capsule. On the other hand, fish oil is made from the flesh and skin of different types of fishes. This is also steamed and pressed to extract the oil which is made available only in the form of capsules.

Richer With Omega-3 Fatty Acids

The two key fish-obtained omega – 3 fatty acids are EPA and DHA, both of them being extremely crucial for a balanced development of the brain, stronger immune system, healthy vision, nutritious growth and so on. Amongst children, the level of DHA determines their intelligence. Higher level of DHA leads to a brighter child. Amongst adults, it has several heart benefits. Fish Oil and Cod Liver Oil, both, contain equal amounts of EPA and DHA, making them equally preferable while prescribing them only for the purpose of omega 3s.

Richer With Vitamins

Vitamins, in a fish, are persevered only in its liver. Thus, Cod Liver Oil has rich amounts of nutrients, while the Fish Oil lacks them. Cod liver oil contains good amounts of Vitamin A that is beneficial for healthy eyesight and good skin. It also does wonders for improving the immune system and fighting various bacterial and virus infections. Liver oil also contains vitamin D in high proportions that helps maintaining strong and healthy bones and teeth. It is a vital nutrient for children. Thus, while prescribing a supplement for vitamins, cod liver oil takes the deal.

Safety Measures

Looking at safety of consuming these supplements, the debate gets arguable. Since cod liver oil is richer with respect to vitamins and omega 3s, the consumption has to be well monitored. An overdose of any vitamin can lead to several complexities. It can do more harm to the body than good. Thus, consumption of cod liver oil has to be based on strict prescription. On the other hand, fish oil is only rich with omega 3s, an over consumption of which would not be as harmful or fatal. However, even their consumption should be well monitored. Calculating on safety levels, Fish oil is believed to be safer than cod liver oil.

It is also said that since cod liver oil is extracted from the liver, an organ which filters the contamination of the body, would contain more contaminated elements that the fish oil. Thus, care should be taken while choosing the manufacturer of your Cod liver oil. If the manufacturer believes in offering the best of healing properties of the liver while eliminating the harmful ones, there remains nothing to worry about. Also, pregnant women must consult their gynecologists before consuming cod liver oil.

The bottom line being, cod liver oil does miracles and wonders to your body and health, if only consulted well before consumption!

Supplement Use Associated With Positive Health Status And Health-related Behaviors

Researchers at Cambridge University evaluated data from the MRC National Survey of Health and Development, a longitudinal study of 5,362 individuals born in Great Britain in 1946. Information from the year 1999 was used for the current study, during which the participants were 53 years old. Subjects were interviewed concerning alcohol consumption, physical activity, and smoking, and five day food diaries completed by the participants provided information on dietary and supplement intake. Waist circumference, height, weight, and blood pressure were ascertained during physical examinations, and blood samples were measured for cholesterol, folate, iron and vitamin B12.

Forty-five percent of the women and 25 percent of the men in the study reported using supplements. Women were more likely to consume multinutrient supplements, vitamin E, GLA and vitamin B6, while a greater percentage of men than women reported using fish oil supplements. Men who reported participating in vigorous exercise were 50 percent more likely, and women 60 percent more likely to be supplement users than those who did who did not report this level of exercise. Female nonsmokers were 50 percent more likely to use supplements than those who smoked. Women who used supplements also had a lower body mass index, lower waist circumference, and greater plasma folate and vitamin B12 status than those who did not report using supplements. Individuals with healthier diets that included cereals, fruit, yogurt, oily fish and olive oil were more often supplement users than those who did not consume these foods.

The results of the study show that there is a clustering of healthy behaviors and positive cardiovascular risk factors among some individuals, particularly women. It also shows that those who could benefit the most from supplements may be the least likely to use them.

In the last 25 years, the incidence of coronary fatalities has decreased 33%. This is due largely to avoiding the traditional risk factors. Dr. Paul M. Ridker, M.D., M.P.H. (director of cardiovascular research at Brigham and Women’s Hospital in Boston), speculates that an auxiliary list of newer predictive factors may significantly increase the numbers benefiting from 21st century diagnostics and treatment (Ridker 1999a).

For the past 20 years, eclectic physicians have judged Syndrome X to be a powerful indicator of an eventual heart attack. For clarity, let it be understood that a syndrome represents clusters of symptoms. In Syndrome X, the symptoms are an inability to fully metabolize carbohydrates; hypertriglyceridemia; reduced HDL levels; smaller, denser LDL particles; increased blood pressure; visceral adiposity; disrupted coagulation factors; insulin resistance; hyperinsulinemia; and, often, increased levels of uric acid.

Omega-3 fatty acids help maintain flexible cell membranes (Igal et al. 1997). This is important, for healthy membranes contain large numbers of insulin receptors, increasing the surface areas available for insulin binding. This is extremely important in diabetes and Syndrome X.

A number of studies have shown the protective value of fish consumption in regard to averting coronary heart disease and the incidence of sudden cardiac death. For example, a recent study reported data collected from the Physicians’ Health Study involving more than 22,000 men followed over a 17-year time frame. Researchers tested the blood of 94 male study volunteers who experienced an episode of sudden cardiac death (but in whom there was no prior history of heart disease) against 184 matched control study participants who did not experience a cardiac event.

On an average, men who died suddenly had lower levels of omega-3 fatty acids. Among the men with the highest levels of omega-3 fatty acids in the blood, there was a 72% reduction in the risk of sudden cardiac death when compared to the men with the lowest levels of these substances in their blood (Albert et al. 2002; Wascher 2002).

Nutritious Food For Your Brain

For those who work long hours in front of computers, do you always stuff yourself with those junk food, just to save on time? Do you often feel your mind spinning from too much information, memory lapse or fatigue?

Friend, it’s time to make a change to your lifestyle, otherwise we would have to pay a high price for not taking better care of ourselves. Now, we can start from the basic but most vital change ie our diet.

What you need are food that will fuel and nourish your brain. But do you know exactly what your brain needs?

Our brain is made up of 3 major components : Neurons, which power the message, Neurotransmitters, which create the message and Receptors, which receive the message.

Fats are not totally villains, they are actually good guys when it comes to your brain. They are especially important and useful to Neurons. Fats made up about 33% of your brain. And we are talking here about good fats ? fatty acids which your brain needs to perform complex, intricate functions properly.

Now the membranes of neurons (the specialized brain cells that communicate with each other) are composed of a thin double-layer of fatty acid molecules. Fatty acids are what dietary fats are composed of.

When you digest the fat in your food, it is broken down into fatty acid molecules of various lengths. Your brain then uses these for raw materials to assemble the special types of fat it incorporates into its cell membranes. Where do good fats come from ? Top two on the list should be walnuts and sesame.

The amino acids found in proteins are what form the brain chemicals, called the neurotransmitters, that motivate or sedate, focus or frustrate. In other words, they are the masterminds of your mood. Lack of amino acids is quickly detected in your emotions and behaviour. Therefore, it is important you obtain sufficient protein in your diet from eggs, cheese, yoghurts, grains and legumes, nuts and seeds.

You need carbohydrates to fuel your brain. By consuming grains, legumes, fruits and vegetables, the carbohydrates are converted into glucose sugars and absorbed into your blood to your brain.

However, raising the blood sugar too fast within a short time can actually cause the slowdown of energy supply to the brain and as a result, an adverse effect on your brain power to focus, remember and learn. That’s why you feel sleepy after a heavy lunch.

Vitamin C helps to maintain the brain in its best state :- alert, alive and intelligent. Eat at least 3 servings of fruits and green leafy vegetables daily to achieve the desired results.

Vitamin B group is needed for the conversion of glucose into brain energy and good functioning of the body immune system and mental health. Even a mild deficiency can cause you to become irritable, lack of concentration and forgetful. Foods that help include mushrooms and cauliflower.

As a guide, you should include the following essential brain foods in your diet :

1. Nuts provide abundance of protein, unsaturated fats, lecithin, inorganic salt and vitamins, all of which are good nourishments for our brain.

2. Mushrooms help to stablise blood sugar levels and prevent the blood vessel from damage, therefore keeping the energy supply to our brain stable and protecting it from stroke. They also contain anti-cancer properties, remove fatigue, stabilise mood, prevent anaemia etc.

3. Eggs are good source of protein, lecithin, vitamins, calcium and other minerals like phosphorus, iron etc, all of which are nutrients necessary for the metabolism of our brain.

4. Tiger lily buds, or dried lily flowers, actually boost the metabolism of our brain since they contain protein, fats, calcium, iron and vitamin B1.

5. The regular consumption of onions helps to prevent blood clotting, thereby improve blood circulation to the brain, lower high cholesterol levels and high blood pressure, and are also useful in stabilising mood and reducing tiredness.

6. Millet contain protein, fats, calcium, iron and vitamin B1 and magnesium and is known to strengthen brain cells. Magnesium has been shown in studies to reduce the frequency of migraine attacks.

7. Longans strengthen the heart spleen and calm the nerves. They are also used to cure insomnia, prevent senility, forgetfulness, dizziness etc all as a result of poor constitution.

8. Grapefruits are a rich source of Vitamins A, B1 and C which help to neutralize the acidic effects of food which are harmful to the nerve system. One feels refreshed and alert if consume regularly. Oranges and lemons achieve the same effects too.