Disadvantages of an Unhealthy Diet

By Leslie Whittaker, eHow Contributor

Do you regularly find yourself skipping meals or heading to a drive-thru? With our hectic and demanding schedules, most of us don't devote the time or attention we should to eating right. Your diet is one aspect of your health you can control. Every bite you take matters. Unhealthy eating habits tell your body to react in some very negative and life-threatening ways - ways that might not even be visible until it's too late.

Eating foods that lack essential vitamins, minerals and nutrients is unhealthy. These types of foods also tend to be high in saturated fats, sugar and alcohol. A diet low in protein and high in processed and fried foods, omega 6 fatty-acids and high glycemic carbohydrates negatively impacts your health.

Malnutrition

Whether you're eating too much or not enough, if you're not eating a balance of the right types of foods, you are depleting your body of the essential vitamins and minerals it needs to function optimally. A lack of certain vitamins can cause deficiency diseases like scurvy or rickets. Mineral deficiencies can lead to weak or brittle bones, anemia and an irregular heartbeat. Not only do you need to make sure you're eating enough food throughout the day, but you also need to make sure it's a healthy balance of lean protein, carbohydrates and fats.

Obesity

The most obvious, visible and common result of unhealthy eating is obesity. According to the "Journal of the American Medical Association," about 65 percent of North Americans are overweight. While obesity is visible on the outside, the real concern is what's happening microscopically. When you eat excess amounts of high-glycemic carbohydrates (such as fried foods, chips, cookies and breads), your body begins to produce excess amounts of insulin. Ultimately, this extra insulin tells your body to store fat, speeds up the aging process and is the precursor to insulin resistance in the body. Furthermore, excess insulin not only tells your fat cells to store more fat, it also inhibits the release of stored fat back into the body to be used as energy.

Chronic Disease

As a result of unhealthy eating habits, like eating omega-6 fatty-acids (vegetable oils like corn, soy, sunflower and safflower), your body develops silent inflammation. Unlike inflammation, which causes aches and pains, silent inflammation goes unnoticed in the body until it develops into chronic conditions like cardiovascular disease, diabetes, arthritis and cancer. Silent, low-level inflammation accelerates the development of chronic diseases.

Excessive Weight Loss

For those who frequently miss meals or consume far fewer calories than their bodies need, they may experience excessive weight loss as a result of their unhealthy eating habits. Losing weight through improper nutrition and calorie consumption is not a healthy way, and you'll lose fat instead of muscle. Just because you're losing weight doesn't mean you're healthy. This type of weight loss lowers your metabolism and causes your body to use your muscles and organs for energy.

Accelerated Aging

Food can decrease or accelerate the aging process. There are four main contributors when it comes to aging: free radicals, blood sugar, cortisol and insulin levels, all of which are affected by food. Hormones and cells need to be able to communicate with one another effectively in order to maintain equilibrium in your body. The right balance of hormones slows the aging process, while the wrong balance accelerates it. Unhealthy eating habits, as you can guess, raise your free radical, blood sugar and insulin levels, accelerating the aging process. Thus, unhealthy eating can make you look years older than you really are.

http://www.ehow.com/list_7174203_disadvantages-unhealthy-diet.html

10 food pairs to supercharge your diet

 

Consuming specific healthy foods together can pack an even bigger nutritional punch. Here are 10 foods pairs that will supercharge your diet.

By Matthew G. Kadey

Two is better than one

Laurel and Hardy, Thelma and Louise, Brad and Angelina. Some pairs are just meant to be (although the Brangelina pairing may be up for debate). Various nutrients go well together, too. 
As a registered dietitian, I know combining certain foods can up their nutritional value, and help your body absorb and utilize all of their benefits more effectively. And research is revealing new pairings all the time. "It’s like adding 1 plus 1 and getting 4 instead of 2," says Elaine Magee, a registered dietitian and the author of Food Synergy. The total is greater than the sum of the individual parts." Want to get more nutritional bang from your meals? Try out these 10 power-food combinations.

 

Yogurt and bananas

Dynamic duo because: These repair muscles after a workout.

"Research shows that consuming these two macronutrients together shortly after exercise speeds muscle recovery," says Monique Ryan, a sports dietitian and the author of Sports Nutrition for Endurance Athletes. Combining carbs and proteins increases levels of insulin. "More insulin allows muscles to quickly soak up repair nutrients like amino acids and glucose after a workout so they become stronger." 

Try this: Make a post-workout shake: Blend together 1/2 cup (125 mL) each of low-fat milk and protein-rich yogurt with a carb-dense banana, 1/2 cup (125 mL) frozen blueberries and 1 Tbsp (15 mL) honey 
or maple syrup.

Fish and wine

Dynamic duo because: The wine helps soak up healthy omega-3 fats from fish.Italian researchers recently found that women who consumed as little as one glass of wine a day had higher blood levels of the omega-3 fats found in fish such as trout, salmon and sardines. The same results were not found for beer or spirits. Scientists believe that heart-healthy polyphenol antioxidants in wine might be responsible for improved omega-3 absorption. These much-lauded disease-fighting fats may also be associated with a lower risk of macular degeneration—the leading cause of blindness. Whether you prefer Chardonnay or Merlot, you can still get the same health benefit. According to a study in the  Journal of Agricultural and Food Chemistry, white wine contains its own distinct polyphenol compounds that give it the same heart-protective qualities as red. But drinking too much alcohol is associated with increased breast cancer risk, so limit wine consumption to one or two glasses per day. ’

Try this: Besides enjoying a glass with a fish entrée, you can make a marinade. Here’s how: Combine equal amounts of olive oil, soy sauce and a dry wine like sherry in a large bowl. Add rainbow trout fillets, or another type of fish that's high in omega-3 (skin on or off), and marinate for one hour in the fridge before cooking.

Apples and raspberries

Dynamic duo because: Together they improve the disease-fighting powers of antioxidants.

If apples could speak, they would tell raspberries, "You complete me." A study in the Journal of Nutrition determined the antioxidant ellagic acid (found in raspberries, pomegranates, walnuts and cranberries) enhanced the ability of quercetin (an antioxidant found in apples, grapes, onion and buckwheat) to kill off cancerous cells. Food scientists have discovered thousands of such bioactive phytochemicals in fruit, vegetables, beans, nuts and whole grains. "Researchers are now discovering that these chemicals often work better in pairs or groups, proving that supplements with single nutrients just can’t match the healing power of whole foods," says Magee.

Try this: Make an antioxidant dessert: Combine diced apple, grapes and 
raspberries, and top with pomegranate seeds and walnuts.

Salads with healthy fat

To get the full benefit from your salad, skip the fat-free dressing. Instead, try dressing your salad with an olive oil and vinegar mixture, 
or add in some diced avocado. Fat-soluble carotenoid antioxidants, such as lycopene in tomatoes and eye-protecting lutein in leafy greens, are better absorbed if some healthy fat is present.

Sip tea at the sushi bar

The next time you crave sushi, order a cup of tea to go with it. Purdue University researchers discovered that combining green or black tea extract with fish may block the toxin mercury, found in some seafood, from entering your blood.

 

Beans and Tomatoes

Dynamic duo because: Combined, they help boost your iron intake for better brain and muscle function.
Our bodies absorb up to 33 percent less non-heme iron (found in plant foods such as beans, edamame, leafy greens and fortified cereals) than heme iron (found in animal-based foods such as beef, fish and chicken). "You can significantly increase your absorption of non-heme iron by consuming it with a source of vitamin C, including oranges, tomatoes and berries," says Magee. Vitamin C helps change non-heme iron to a form that is more easily absorbed by our bodies. Iron is necessary for
producing hemoglobin, which transports oxygen to muscles and the brain. Low levels of iron can lead to fatigue, weakness and poor concentration.


Try this: For a quick salad, mix iron-loaded beans such 
as kidney and edamame with vitamin C–packed tomatoes, chopped red bell peppers and steamed broccoli.

Green tea and lemon juice

Dynamic duo because: Consumed together they help you get more from antioxidants.
Catechins, found in green tea, are powerful antioxidants. And a 2006 study of more than 40,000 Japanese adults found that those who enjoyed at least one cup of green tea daily were less likely to die of cardiovascular disease than those who didn’t. According to a separate 2007 Purdue 
University report, adding a splash of citrus juice from a lemon, lime or grapefruit to green tea reduces the breakdown of its catechins in our digestive system, making them even more readily absorbed by the body.

Try this: For a refreshingly healthy twist on iced tea, squeeze the juice from one lemon into 2 cups (500 mL) of brewed green tea. Chill, then add 1 cup (250 mL) of club soda and some fresh mint. Makes half a pitcher.

Make a bone-building sandwich

Try mixing vitamin D-rich canned salmon with calcium-laden plain yogurt instead of mayo when making salmon sandwiches. "Vitamin D improves the amount of calcium that gets absorbed in the intestines, 
so it’s a necessary component of calcium’s bone-building function," says Elaine Magee. Or try mixing yogurt into egg or sardines, which are also good vitamin D sources, for more sandwich options.

Add rosemary to rubs or marinades

Kansas State University scientists found that antioxidants in rosemary limit the formation of carcinogenic compounds called heterocyclic amines, which can form when beef patties are fried.

By Matthew G. Kadey

Order a cup of joe with your post-exercise snack

Australian researchers found that subjects who combined carbs with caffeine after an exercise session replenished their muscle energy stores faster than people who ate only carbohydrates.

Healthy Snacking

Snacking isn’t “bad” if you do it in moderation and make healthy choices.  Healthy, good-for-you snacks can be a part of a healthy diet – which you need to do to live healthfully. 

To snack the sensible way, choose nutrient-rich snacks like those listed below:

• Apples and Breadsticks
• Carrot and celery sticks
• Green pepper sticks
• Zucchini circles
• Radishes
• Broccoli spears
• Cauliflower
• Unsalted rice cakes

 

• Unsweetened canned fruit
• Thin slice of angel food cake
• Baked apple
• Raisins
• Dried fruit gelatin gems
• Frozen bananas
• Frozen grapes
• Fresh fruit
• Low-fat or fat-free unsweetened fruit yogurt



• Unsalted sunflower seeds
• Whole-grain breads or toast
• Cherry or grape tomatoes
• Low-fat or fat-free cheese
• Plain, low-fat or fat-free yogurt
• Bagels



• Clear soups, such as homemade or low-sodium canned vegetable or tomato soup
• Cocoa made with nonfat milk

• Fat-free milk
• Unsweetened juices
• Low-sodium tomato or mixed vegetable juice
• Water

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Healthy-Snacking_UCM_301489_Article.jsp

The Nine Stress Management Tips

Stress is a factor in all of our lives. Stress is simply the way we react physically, mentally, and emotionally to various conditions, changes, and demands in our lives. A certain amount of stress in one's life is good. Stress keeps us engaged, focus, and moving forward. However, too much stress can be very bad. Too much stress will detract from productivity and happiness.

Here are nine tips to help you manage your stress.

1. Know what stresses you most. Not your co-worker, friend, husband, or wife. YOU!! Get your feelings out. Write them out and describe each situation. Share all bad feelings with a friend or in a journal. Before you can conquer your stresses you must know what is stressing you.

2. Say no. Focus on you own goals, not your spouse's or parents'. You must know yourself, your dreams, and your passions. If asked to chair another group or take on another responsibility, look at your mission statement or goals for the day. If it is does not fit it there say thank you but I just cannot. Saying no is one of the hardest things in life, but will help make you a success in your chosen field.

3. Learn to relax. Work hard but know when to take time off to be with the family, go to the beach, or read a book. Work all day if you must but when you get home play in the snow, watch cartoons, or tell your child a story. This allows stress tension to go away and helps you calm the heart's pace and digest food normally, and protect your immune system. Learn to meditate and take deep breaths to calm down.

4. Eat healthy. Eat less junk food and more fruit and vegetables for an amazing overall lowering of stress levels. We can actually lower the amount of the bad stress hormone, Cortisol, by taking vitamins. Take those vitamin pills daily.

5. Keep laughing. Keep a sense of humor. Studies show a good attitude helps lower cancer rates, makes surgery more effective, and keeps a relationship together through hard times.

6. Ask yourself WHY. Why are you doing this? Write down your wants, needs, goals, hopes, and dreams. Does what you are doing now help you get fulfill any of these things? What is your motivation? The more you understand why you doing what you are doing the less stress you will have. If you cannot come up with a good reason, then stop doing it.

7. Stay active. Exercise is a great way to relive tension and gives you a great break from exams. A healthy body makes a happy body. Even a three minute jog is helpful at taking your mind off your pressures. You'll come back with an acute focus and renewed energy.

8. Follow your bliss. Try to know which subjects and type of people you enjoy. Structure your life around activities that you love. Joseph Campbell, a wise philosopher, advises you to follow your bliss. The more you do in life that goes with your own flow, the more passion you'll have for what you do.

9. Organize and Prioritize. Do the worst and hardest tasks first. Keep a to-do list and calendar with you at all times. If you fail to plan, you plan to fail.

http://www.zeromillion.com/personaldev/stress-management-tips.html

The Essentials of Omega-3 fatty acids

Overview:

Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases such as:

·         Heart disease

·         Cancer

·         Arthritis

·         High blood pressure

·         Diabetes (fish oil supplement or flax seeds)

·         Rheumatoid arthritis

·         Osteoporosis

·         Depression (along with medication to improve benefits)

·      Attention deficit/hyperactivity disorder

·        Skin disorders

·        Macular Degeneration

·        Menstrual pain

These acids are highly concentrated in the brain and appear to be important for:

·         Cognitive function (brain memory and performance)

·         Behavioral function.

In fact, infants who do not get enough of these fatty acids from their mothers during pregnancy are at risk for developing:

·         Vision

·         Nerve problems.

Symptoms of omega-3 fatty acid deficiency include:

·         Fatigue

·         Poor memory

·         Dry skin

·         Heart problems

·         Mood swings or depression

·         Poor circulation.

The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids. Many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.

Dietary Sources:

Fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.

Precautions:

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications as high doses of omega-3 fatty acids may increase the risk of bleeding.

Fish oil can cause gas, bloating, belching, and diarrhea. Time-release preparations may reduce these side effects, however.

Also, people with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements.

Some fish may contain potentially harmful contaminants, such as heavy metals (including mercury), dioxins, and polychlorinated biphenyls (PCBs). Buy fish oil from a reputable source that test to make sure there are no mercury or pesticide residues in its products.

Foods that prevent cancer

Article By: Cynthia Ross Cravit

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An unhealthy diet is linked to about one third of all cancer cases. Here are the top "all-star foods" that can protect you.

Cancer is no longer thought to be solely the product of factors outside of our control such as heredity or accidental contact with toxic pollutants. In fact, scientists believe there is a great deal we can do to reduce our risk of developing the disease.

The 2007 Expert Report by the World Cancer Research Fund (WCRF) found that the food we eat and other lifestyle choices such as daily physical activity and maintaining a healthy body weight are key to preventing cancer. This epic report – which was five years in the making and reviewed 7,000 large-scale studies – found that an unhealthy diet is linked to about one third of all cancer cases.

In fact, according to U.S.-based The National Cancer Institute (NCI), serious diseases that are linked to what we eat kill an estimated three out of four Americans each year. These diseases include heart disease, high blood pressure, stroke, diabetes and some types of cancer.

But while the foods you eat can hurt you, they can also help you. And not surprisingly, fruits and vegetables are “All-Star foods” when it comes to protecting yourself against cancer.

Foods you gotta love

Research shows that diets most protective against cancer are predominately plant-based. Here are just a few ways food can help in the battle against cancer.
Cruciferous vegetables (broccoli, cauliflower, kale, brussels sprouts, bok choy, kale) contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Foods that contain folate such as liver, spinach, beans, broccoli, oranges, lettuce, avocado, and asparagus are thought to help protect against cancer of the pancreas. Avocados are also rich in glutathione, a powerful antioxidant that attacks free radicals in the body. They also provide even more potassium than bananas.
Onions, chives, leeks and garlic may help prevent stomach cancer. Garlic also has immune-enhancing allium compounds that appear to increase the activity of immune cells that fight cancer.

The beta carotene found in carrots may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. (Some research suggests beta carotene may actually cause cancer, but it has not proven that eating carrots, unless in very large quantities — 2 to 3 kilos a day — can cause cancer.) Sweet potatoes also contain many anticancer properties, including beta-carotene.
Certain types of mushrooms such as Shitake, maitake, and reishi are thought to help build the immune system and prevent cancer cells from multiplying.

http://www.50plus.com/health/foods-that-prevent-cancer/1363/

Fridge Hygiene

 Filthy Fridges Harbouring more Bacteria than toilets.

Some statistics which show our bad fridge habits include.....

• 22% clean less than every six months
• only 18% clean weekly (as per FSA advice)
• 64% admit fridges are cleaned once a month or less
• 48% only prompted to clean byspills or leaks

 

 

 

 

 Top tips for fridge hygiene

Lec’s top tips for keeping your fridge clean and healthy are:

1 - Clean with disinfectant on a weekly basis and clean up spills as they occur

2 - Keep cooked and raw foods, especially meat and eggs, separately. Raw foods should be kept at the bottom of the fridge in an airtight container or covered
3 - Make sure that the fridge is operating between 3 and 5 degrees centigrade
4 - Don’t overfill your fridge – ensure there’s enough room in between products for air to circulate properly
5 - Choose a model with easy to clean features: e.g. safety glass shelves that stop spills from dripping onto lower shelves; removable shelves and door compartments that facilitate easy cleaning.

www.lec.co.uk/Fridge-Hygiene_p28.aspx

Tips for Staving Off the Big C’s – Part II

Say no to ‘White’ breads

According to Harvard Medical School trial enrolling thirty-eight thousand females, those consuming foods having high GI (glycemic index) causal to quick surge in blood glucose – may be at a greater risk for colorectal cancer as compared to females consuming low GI food types. Offenders are largely – white pastas, breads, sugared pastry whereas ideal low GI foods are fiber-rich.

Genetic Screening

In case you have a family past for some cancer form or several cancers then do visit a genetic counsellor. For example, almost all people with FAP (a heritable pre-disposition to colon cancer) leads to the development of the condition by forty years of age unless preventative surgical intervention is not conducted. Identifying it sooner could assist in preventing it.

Requesting for Superior Breast Scans

In case one is at an elevated risk for breast cancer – having gene mutations BRCA1,2 – for instance –then asking the physician for pairing one’s regular mammography alongside an Magnetic Resonance Imaging scan. A trial noted that in unison, the duo were able to spot nearly ninety-four percent of tumors while mammogram solely identified forty percent & MRI spotted seventy-seven percent.

Prudent Grilling

Foods when cooked on bare flames are an ideal means of curbing calorific worth though regrettably it could additionally augment risk of developing cancer. The elevated temperature during grilling could activate production of carcinogens like HCA or heterocyclic amines. However a simple means of averting this danger is keeping gas jet in ‘sim’ and waiting till the charcoal pieces turn radiant ember prior to any food being cooked. Try to lace the burger with some high-antioxidant herb forms like rosemary, thyme to lower HCA levels in meats. One could even microwave the meats beforehand to aid in disabling HCAs forming and reducing grill time.

Staying Active

According to study done is Canada, females in their post-menopause phase who stayed physically active (mostly doing domestic chores) curbed their breast cancer risk by thirty percent.

Letting Garlic sit

A vampire and cancer staving food, its potent cancer-combatant properties are best preserved by chopping them and letting them lie around. Studies indicate that garlic when heated could obstruct alliinase activity by ninety percent (an enzyme which aids in forming a cancer-combatant compound). The enzyme is however triggered on crushing or cutting garlic. Though in case chopped garlic is allowed to lie around for around ten minutes pre-heating then ample compounds are produced that could endure cooking.

Checking Radon levels

Being exposed to the odour-free, radioactive gas emitted through innate uranium decaying is among the prime reasons for lung cancer in the U.S. One must get one’s residence checked for radon levels. NRSB’s hotline at 800-SOS-RADON provides cost-effective testing kits that are additionally obtainable in hardware shops.

Go Red-Hot

Red-coloured fruit forms like tomatoes, pinkish grapefruits, watermelons are lycopene-rich which have been found to combat cancers. It appears that fruit forms when heated make the lycopene simpler for our bodies to utilize, hence those males eating loads of ketchups, pizzas- spaghettis (laden with tomato sauces) have a much lesser likelihood of developing prostate cancer.

Ditching the hot dog

A trial enrolling almost two lakh individuals noted that those who ate a hot dog on an everyday basis might be boosting their risk for developing cancer of the pancreas that is almost lethal in most instances (by sixty-seven percent). Analogous is pertinent for daily consumption of sausages and meat forms that have undergone processing.