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Research proves that yogurt is not just a diet food. Evidence is growing that it is packed with microscopic warriors - beneficial bacteria that are a must for good health.

The National Institute of Nutrition states a cup of yogurt (250 mg) contains 370 mg of calcium. This is 30 - 40 % of most adults’ daily needs. As well, at eight grams of protein per cup, yogurt meets 20 - 25 % of the average daily needs of an adult and is a good source of the B vitamins. And, a cup of yogurt contains 250 mg of potassium - almost as much as a banana does.

Yogurt sets up an efficient little factory in the intestinal tract and manufactures B vitamins for you and also provides lactic acid, which aids protein, calcium and iron assimilation.

For those on a low calorie diet, yogurt is a great food in any case. It is easily available anywhere, is a snack that tastes great at any time of the day; it is low in calories and can be sufficiently filling when eaten combined with a high-fiber vegetable or fruit.

Yogurt may just be the perfect food.

Tagged with: B vitamins • beneficial bacteria • calcium • potassium • protein • yogurt

Quinoa tastes great, and it is one of the most nutritious whole grains available on the planet. Ostrich complements the robust flavors of quinoa, tomatoes, and spices. Ostrich is a red meat closer in taste and texture to beef than chicken. If you can’t find it, ground turkey will do in a pinch. When you toss in a heap of veggies, you’re left with a stand-alone hearty, delicious, and highly nutritious meal that will satisfy the appetite of two hungry people. This recipe is easy, and can be completed in 30 minutes from start to finish.

Ingredients

1 lb. ground ostrich, or ground turkey
½ cup dry quinoa
3 cups water
1 small can (6 oz) tomato paste
½ medium onion
½ cup corn kernels
pepper strips
½ tsp cumin
1 tbsp chili powder
½ tsp salt
Tabasco sauce, to taste

Instructions

1. Bring the quinoa to a boil in 3 cups water and a pinch of salt. Cover and reduce heat to medium. Set a timer for 30 minutes.
2. Brown the ground ostrich and onions in a nonstick skillet. Add the corn and peppers and toss over high heat until vegetables are thoroughly thawed and start to brown.
3. After 10-15 minutes remove the lid from the quinoa and stir-in the tomato paste until mixed. Add the browned ostrich and vegetables, stir, and then add the spices. Mix completely, cover, and simmer on low heat for the remainder of the time, or until you have the desired consistency (should be fairly thick).

Makes 2 servings.

Tagged with: most nutritious whole grain • Ostrich • quinoa • recipe

Our kids are eating more sugar and getting fatter; with the average yearly consumption per person being approximately 135 pounds! As well, research indicates an over-consumption of white, refined sugar weakens the immune system, can trigger violent behavior and other behavioral problems in children, causes dental decay and robs precious vitamins and minerals from a child’s body.

Don’t despair. You can still satisfy the youngster’s sweet tooth with natural sweeteners that are more nutritionally sound with the following:

Organic maple syrup: Substitute 2/3 to 1/4 cup maple syrup for 1 cup white sugar. Maple syrup is a good source of potassium and calcium.

Maple sugar: Maple sugar can be used in a variety of baked goods. Substitute 1 cup of maple sugar for 1 cup of white sugar.

Sucanat: Sucanat contains more vitamins, minerals and other trace nutrients than white sugar. It is an all-purpose sweetener for baking, cooking and hot drinks and should be used in a 1 to 1 replacement for white sugar.

Barley malt syrup: Barley malt syrup is half as sweet as white sugar and is best used in combination with other sweeteners. Barley malt syrup contains a variety of trace minerals and vitamins. 1½ cup of barley malt is equal to ½ cup of white sugar.

Date sugar: It is high in fiber and contains folic acid. It can be used to make toppings for pies and fruit crisps or for baking breads, cakes and muffins. Date sugar can be used in a 1 to 1 replacement for white sugar.

Tagged with: Barley malt syrup • behavioral problems • Date sugar • Maple sugar • Organic maple syrup • Sucanat

People of all ages live such hectic lifestyles, that eating nutritious meals is seen as something of a luxury to. However, this healthy eating dilemma is greater for the typical business traveler.

The second biggest source of unhealthy food for a typical business traveler is at the airport. They offer travelers a selection of fast foods or snack foods that are usually very high in carbohydrates, unsaturated fats, and high in calories.

So if the airport is the second largest source of unhealthy food, then what is the first? Without doubt, it is on the airplane itself.

Indeed, according to a recent study, the average meal served by airlines in all service classes tops 1000 calories. But this problem goes beyond calories. Almost 45% of the 1000+ calories in an airline meal come from fat.

Some awareness is happening in the world of business traveler nutrition; however this awareness is not happening fast enough. Business travelers need more nutritious food.

A few nutritionally sound products are generating positive feedback from business travelers. Taken as either a supplement or a meal on its own, these nutritional products, which offer a complete range of essential vitamins, can help business travelers stay healthy in ways that fit into their busy, time-conscious lives.

You can find these products on the internet, but be sure to check for airline restrictions.

Tagged with: business traveler • Carbohydrates • high in calories • unhealthy food • unsaturated fats

Proteins are the natural choice when a patient is faced with diabetes. If diabetes is uncontrolled, muscle protein is broken down into amino acids and converted into glucose by the liver. Proteins have to supply enough energy to substitute for carbohydrates and proteins are broken down faster than they are made. If this happens the body ends up with a protein deficit which affects normal body functions.

A protein deficit has been shown to impair resistance to infections in diabetics.

Nutrition therapy for diabetes has progressed from prevention of obesity or weight gain to improving the effectiveness of insulin. With this new approach, a high protein diet (30% of total food energy) is a very pertinent part of nutrition therapy.

It is speculated that a high protein diet has a favorable effect in diabetes due to the ability of proteins and amino acids to stimulate insulin release from the pancreas.

As well, dietary supplements containing proteins like whey and casein come highly recommended. A protein supplement containing casein can increase the amount of energy manufactured from every meal and, at the same time, reduce the need for pharmacological insulin.

Ask your health care professional about your dietary protein needs if you have diabetes.

Tagged with: diabetes • diabetics • protein deficit • proteins

There is information that dietary fiber absorbs some of the fat that would normally be absorbed by the body. If this is true, is it better for one to eat a salad before or after a main meal? Does eating a salad after a meal push the material through the digestive system faster?

If you are watching your weight, fiber is definitely your friend. But it’s not because it acts as a fat-blocker. Fiber can prevent a small amount of fat from being absorbed in the intestines, but the effect is not enough to make a substantial difference in terms of calories.

The real benefit of fiber for weight control is it creates a feeling of fullness, which can help you eat less. You’ll get this benefit from eating your salad and drinking some water before your main meal.

As far as fiber “pushing the material through your digestive system faster,” that’s not quite how it works. Fiber actually slows the time it takes food to move through the stomach and small intestines, where digestion and absorption take place. Then, in the large intestines, it helps promote the elimination of waste by keeping things moving through the bowel. In terms of its effect on digestive function, it wouldn’t matter whether you ate your salad before or after other foods at the same meal.

Ask your doctor how much fiber is right for you.

Tagged with: calories • dietary fiber • fat absorption • fiber • salad • watching your weight

A new study shows that the low-calorie and healthy menu items showing up on convenience and fast food restaurant menus often sabotage a dieter’s good intentions for weight control. However, most of the problem has to do with our perception and behavior, rather than with the food itself.

A new study shows that consumers seriously underestimate the amount of calories in foods when it comes from a restaurant that advertises its menu items as healthy. Consumers then compound this mistake by allowing themselves higher-calorie side dishes and desserts. In one study, the sides people ordered along with their “healthy” main dish contained over twice as many calories as the sides they ordered with regular menu items. At this rate, obesity rates are likely to rise just as fast restaurants add “healthy” options to their menus.

When dining out, don’t let advertising claims cloud your judgment by assuming that the healthy entrees are lower in calories. As well, remember that portion size matters, even if the food is otherwise healthy or low fat. And don’t cancel out those healthy entree choices by indulging in fattening side dishes or desserts.

Be a weight conscious consumer while dining out if you’re dieting by carefully considering your choices.

Tagged with: calories • fast food • healthy entree • healthy options • low calorie

A recent study from Duke University shows that caffeine increases blood sugar levels in diabetics who regularly drink coffee.

These findings are surprising because coffee contains no calories and has a glycemic index of 0. However, caffeine is a stimulant similar to the fight-or-flight response. The fight-or flight response causes a rise in blood sugar.

The problem is that diabetics are not being told to avoid caffeine as part of their blood-sugar control.

If you’re diabetic and consume a lot of caffeine, you may want to consider this new research, especially if your blood sugar levels are not well-controlled.

Here are some tips for caffeine control:

1. Don’t go cold-turkey.

2. Limit consumption of decaf. Even decaf has a small amount of caffeine.

3. Herbal tea or green tea makes a good antioxidant rich substitute when you’re craving a hot beverage.

4. Replace your coffee break with an oxygen break. Do one to two minutes of deep breathing.

5. Move around. You can instantly increase your alertness by getting up, stretching or walking briskly–even for one or two minutes.

Make sure to talk to your doctor about caffeine consumption if you are diabetic.

Tagged with: blood sugar levels • caffeine • coffee • diabetics

A new study in Nutrition Journal finds that young people with ADHD have a noticeably different amount of fatty acids in their cells.

When you examine the red blood cells of kids with ADHD, there are some striking differences compared with cells from others. In general, you’ll find a higher ratio of omega-6 fatty acids to omega-3s. The cells of the kids with ADHD are also quite low in DHA, a specific omega-3 fatty acid that is closely linked with healthy brain development. It seems that low omega-3 levels are directly related with behavioral symptoms.

The findings suggest that both groups consumed about the same amount of omega -3 and omega-6 fats. In other words, the difference in the cells doesn’t seem to be due to differences in what was eaten. Instead, it appears that those with ADHD metabolize the fats differently.

Even though diet may not be the cause, it may still play a role in the treatment. A diet that is higher than normal in omega-3 fats might help with the issue. Foods that are naturally high in omega-3 fats (salmon, mackerel, flax seed) may be a hard for the typical teenager to swallow. So try products such as omega-3 fortified eggs, peanut butter, and cereal.

Tagged with: ADHD • behavioral symptoms • diet • fatty acids • Omega-3 • omega-6

Recently the news carried the story that a researcher had discovered that taking vitamin E at a level of 400IU or more increases the risk of death. But is this true?

Hundreds of studies have shown the beneficial effects of vitamin E on numerous diseases including cancer, heart disease, arthritis, fibrocystic breast disease, epilepsy and infertility.

The researcher who claimed Vitamin E can be harmful investigated mortality statistics from existing studies and came to a conclusion that people should not take 400IUs of vitamin E or they may die.

When looking at the details behind this, there remains no basis for suggesting that high levels of natural vitamin E are dangerous, but rather, there is significant reason for believing that vitamin E is a good thing.

However, are vitamin E supplements necessary? No, not if you are eating a varied diet of raw, organic, natural foods, exercising daily and are not subject to any workplace or other environmental pollutants. If that is not how you are living, then 400IU of a natural vitamin E tocopherol mix is a very good idea. This replaces what would be present in a natural raw diet and helps offset modern toxins, pollutants and stresses. It is also supported by a mountain of good scientific research.

Ask your doctor before beginning any supplements.

Tagged with: cancer • Heart Disease • natural vitamin E • supplements