Circulation and Heart Health
Heart disease and stroke
Oily fish – contains omega-3 fatty acids, which discourage clotting.
Sunflower products, almonds, sweet potatoes and wheatgerm – are rich in vitamin E.
Green leafy vegetables, carrots, apricots, orange-fleshed sweet potatoes and red peppers – are the best sources of beta-carotene.
Blackcurrants, strawberries, citrus, red peppers and green leafy vegetables – are particularly rich in vitamin C.
Onions, tea, red wine and apples – are the main source of quercetin, which has been linked to a reduced risk of heart disease.
Onions, garlic, chilli, ginger, pineapple and tea – discourage blood clotting and dilate the blood vessels, thus aiding circulation.
High blood pressure
Dried apricots, potatoes, sweet potatoes, blackcurrants, celery, fennel, green leafy vegetables, parsley, artichokes and pulses – are all high in potassium, which helps to regulate blood pressure.
Garlic and oats – both help to reduce high blood pressure.
High blood cholesterol
Artichokes, onion and 1 –2 cloves of garlic per day – can help to lower cholesterol.
Walnuts, sunflower seeds, almonds, pumpkin seeds, linseed wheatgerm and soya beans – all provide linoleic acid, which lowers total cholesterol.
Oats, pulses, apples, dried fruit, citrus and peas – are rich in soluble fibre.
April 26, 2007
Introduction
Obesity is one of the most significant public health problems facing the United States. Excess weight is associated with increased risk for many diseases including diabetes, certain types of cancer, and cardiovascular disease.
Unfortunately, there is no magic bullet for weight loss, and many overweight people struggle for years to shed unwanted pounds. Researchers now believe that successful and permanent weight loss is only possible with comprehensive lifestyle changes that address eating behaviors, physical activity, and psychological factors such as goal-setting and self-esteem issues.
Losing weight is virtually impossible without cutting back on calories, but calorie restriction should not be so severe that you are hungry all of the time or that you are unable to attain sufficient amounts of essential nutrients.
The best approach is to moderately restrict calories and increase physical activity, so that you are able to burn more calories than you take in. A healthy weight-loss diet should include lots of fresh vegetables, fruits, whole grains, and beans. To help reduce caloric intake, cut back on sweetened beverages, and high-fat, high-calorie desserts and snack foods.
Foods Emphasized
A weight-loss diet should include lots of fresh vegetables, fruits, whole grains, and beans. These foods are naturally low in calories and fat, and contain essential vitamins and minerals. They’re also rich in dietary fiber, which can help regulate your appetite.
Although restricting high-fat foods can help cut calories, don’t limit your intake of fat too much, and take care to include a source of such as, walnuts, salmon, or halibut in your diet everyday.
Foods Avoided
One easy way to cut calories is to limit your intake of pre-sweetened beverages such as soft drinks, fruit juice, and iced tea and to avoid adding sugar to coffee and tea. Sweetened beverages can contribute lots of extra calories, without providing any nutrients.
Dieters may also want to avoid high-fat desserts and snack foods, as these foods pack lots of calories. Although it is tempting to switch to “fat-free” foods, be aware that these foods often contain a high amount of calories despite the fact that they don’t contain fat.
Nutrient Excesses/Deficiencies
Weight loss is nearly impossible without moderate calorie restriction. However, despite calorie restriction, a carefully planned weight-loss diet should include the recommended amounts of all essential vitamins and minerals, fiber, and essential fatty acids.
Avoid weight-loss diets that severely restrict calories, allowing less than 1200 calories per day, unless these diets are part of a medically-monitored weight-loss program.
Who Benefits
Weight loss is beneficial for anyone who weighs more than their ideal body weight. Weight loss is especially beneficial for overweight people who have been diagnosed with any medical condition, most notably adult onset diabetes or cardiovascular disease.
Who is Harmed
As long as weight loss proceeds at a gradual, steady rate (no more than 1 pound per week), following a well-balanced diet, weight-loss does not pose any health risks.
Overweight children, however, should not be placed on calorie-restricted diets unless medically monitored by a primary care practitioner. Instead, children should be encouraged to increase their physical activity and limit the consumption of junk foods.
April 26, 2007
Respiratory system
Colds and ‘Flu (viral infections)
Shellfish, pumpkin seeds, lean meat, liver and dairy foods – rich in zinc.
Blackcurrants, green leafy vegetables, red peppers and citrus fruits – rich in vitamin C.
Garlic – anti-infective and anti-viral.
Watercress and onion – anti-infective and help relieve bronchial congestion.
Green tea – reduce feverishness.
Ginger and chilli – relieve congestion, headaches and helps to remove phlegm.
Ginger, fennel and chilli – warming, antispasmodic and helps to settle gastric upset.
Honey – helps to soothe a sore throat.
Crushed fennel seeds – used for wheezing and dry coughs, eat them.
Allergies (asthma and hay fever)
Onion and tea– help to counter bronchial constriction.
Honey containing pollen (either unfiltered, cold-pressed or honeycomb) – used to desensitise.
April 22, 2007
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