Fluoride Damages Childrens Bones, Study Says

White-spotted or yellow splotched teeth may reveal more than needed expensive cosmetic dentistry.

Children with fluoride-discolored teeth (dental fluorosis) are more likely to have bone damage, according to a study published in the journal "Fluoride."

Despite living in a low-water-fluoride district, 132 Tibetan children, aged 8 to 13-years-old, developed dental fluorosis from dietary fluoride sources such as brick tea, a popular Asian drink, fed to children as young as two years old. (1)

Wrist x-rays reveal that 96% of those children with dental fluorosis had "developmental skeletal abnormalities" including carpal bone hardening or thickening.

"Therefore, dental fluorosis in children should be viewed as more than a matter of cosmetic concern, since it can also be a sign of early-stage skeletal fluorosis that might lead to full-scale debilitating skeletal fluorosis in adulthood," write researchers Cao and colleagues.

Skeletal fluorosis with pain, stiffness and/or deforming bone defects, is common in Nalgonda, India (See: http://www.nalgonda.org/flourosis.php)

To avoid skeletal fluorosis in the U.S., the maximum-contaminant-level of fluoride allowed in drinking water by the Environmental Protection Agency is 4 parts per million (4 milligrams per liter).

But, some people exceed 4 milligrams daily from their diet, alone (2). Up to 63% of children living in optimally fluoridated areas (0.7 - 1.2 ppm) have dental fluorosis (3). More studies show a link between dental fluorosis and bone damage.

A British Medical Journal study reports that older white women from fluoridated communities have a 32% higher rate of wrist fracture. (4)

A Mexican study links dental fluorosis to bone fractures. (5)

Polish pediatricians found abnormal bone changes in 11 to 15 year-olds exhibiting dental fluorosis. (5a)

A Rheumatology International study links naturally fluoridated water to knee osteoarthritis in amounts many Americans consume daily. (6)

Early fluorosis warning signs include joint pain, stomach pain, excessive thirst and urination, muscle weakness, and/or anemia, especially if accompanied by discoloration in the patient''s front row of teeth, according to Dr. A.K. Susheela, Director of India''s Fluorosis Research and Rural Development Foundation. (7)

A U.S. woman''s spine pain alleviated when she avoided fluoride.(8)

"Americans are unaware that their arthritis or irritable bowel syndrome could be fluoride-related," says attorney Paul Beeber, President, New York State Coalition Opposed to Fluoridation.

Additional bone/fluoride research can be found here: http://www.fluoridealert.org/health/bone/index.html

References:

(1) http://homepages.ihug.co.nz/%7Espittle/381%2044.pdf

(2) http://iadr.confex.com/iadr/2002SanDiego/techprogram/abstract_20316.htm

(3) http://www.orgsites.com/ny
/newyorkstatecoalitionopposedtofluoridation/_pgg6.php3

(4) http://www.pubmedcentral.nih.gov/articlerender.fcgi?
artid=27493&rendertype=table&id=T4

(5) http://www.fluoride-journal.com/01-34-2/342-139.pdf

(5a) Chlebna-Sokól D(1), Czerwinski E(2), "Bone structure assessment on radiographs of distal radial metaphysis in children with dental fluorosis," Fluoride, 1993 26:l, 37-44. http://www.fluoridation.com/isfr.htm

(6) http://www.orgsites.com/ny/
newyorkstatecoalitionopposedtofluoridation/_pgg7.php3

(7) http://education.vsnl.com/fluorosis/information.html

(8) http://mednews.wustl.edu/news/page/normal/4607.html

SOURCE
NYS Coalition Opposed to Fluoridation New York State Coalition Opposed to Fluoridation, Inc.
PO Box 263,
Old Bethpage, NY 11804
http://www.orgsites.com/ny/nyscof

Paul S. Beeber, Esq., is the President General Counsel of the New York State Coalition Opposed to Fluoridation', 190, 'Fluoride Damages Childrens Bones, Study Says, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Fluoride Damages Childrens Bones, Study Says plus articles and information on Nutrition

Organic Eating - Why Bother?

Originally, all foods were "organic" ? grown and prepared without pesticides, herbicides, chemical fertilizers, hormones, irradiation to prevent spoilage, and microwave cooking.

Our food these days, whether of vegetable or animal origin, is not only deficient in nutrients but also full of pollutants and farm chemicals. The modern denaturing of foods through massive refining and chemical treatment deeply affects their EnergyRich ? qualities, making them devoid of the exact boost that we should be getting from our food.

Not only are they not giving us that KICK that we need, but many EnergyPoor? foods could actually be making us sick. As pesticides get lodged and increase in our tissues, the immune system becomes weakened, allowing other carcinogens and pathogens to affect our health. Yuck!

Top five reasons to shop and eat organic foods

1. Fresh organic produce contains on average 50% more vitamins, minerals, enzymes and other micronutrients than intensively farmed produce.

2. If you eat dairy or meat products, eating organic has never been more essential to safeguard your health. Intensively reared dairy cows and farm animals are fed dangerous antibiotics, growth hormones, anti-parasite drugs and many other medicines on a daily basis, whether they have an illness or not. These drugs are passed directly onto the consumers of their dairy or meat, which contribute to meat-related diseases like coronaries and high blood pressure.

3. Organic produce simply tastes better. Fruit and vegetables are much more full of flavor. Experiment with an organic carrot and a conventionally grown carrot. Which is sweeter?

4. Organic food is not really more expensive than intensively farmed foods, as we pay for conventional foods through our taxes. We spend billions of dollars every year cleaning up the mess that agrochemicals make in our natural water supply.

5. The few extra cents you pay for organic food may save you hundreds, if not thousands of dollars in doctors'' bills.

To your health and success, Heather

Heather Dominick is a Nutrition-Energy Consultant accredited by the American Association of Drugless Practitioners and creator of The Energy Rich Lifestyle Program?. In addition to her nutrition services, she is a motivating and dynamic speaker.

Want to use this article on your website or your own ezine? You absolutely can! But here''s what you MUST include: Heather Dominick, Certified Nutrition-Energy Consultant, is founder of the EnergyRich Lifestyle Program?, the proven step-by- step program to help you achieve your best health and fullest life. For a limited time sign up for her freebie EnergyRICH? Tips and receive a F*ee Report: Crucial Tips For Grocery Shopping at http://www.individual-health.net', 190, 'Organic Eating - Why Bother?, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Organic Eating - Why Bother? plus articles and information on Nutrition

Protein Wont Make You Fat: Myth #1

How many magazines have you read where they tell you to take in X grams of protein? How many times have you see .75g of protein per lb of bodyweight or 1g maybe 1.5 for the advanced athlete or better yet 2g for the guy who really wants to grow!

All of those calculations may or may not be correct but it depends on YOU!

FACT: The #1 protein mistake people make is: They ingest more then they need.

MYTH: Any excess won''t be stored as fat so it doesn''t matter.

That''s right a formula needs some input to make it work for you. So here''s how you can quickly and easily figure out how much protein you need. Keep in mind that protein has calories. And while it''s true that protein isn''t as easily stored as fat there still remains the truth that your body only needs so many extra calories to grow.

Any excess just don''t disappear.

It gets stored. As fat.

And that can and will include protein.

Ingesting 10x more then you need will not make your muscles any larger but it might add to your abdominal area in a way you wish it didn''t. So figure out how much protein you need and eliminate the excess calories that can potentially just turn into fat storage.

Protein Calculation Formula:

The secret to figuring out how much protein you need is not by just taking some number you found like 30g and apply it to yourself. If everybody had the same needs we would all be the same. And we both know that just isn''t true. Each person is slightly different.

Let me explain. We''ve all heard that a person can only digest 25-30g of protein in one sitting. B.S.!

Just think about it. Does an IFBB professional bodybuilder intake the same amount of protein as the guy who''s 135 lbs just starting out? Even if there is a 200 lb weight difference?

The answer might shock you. NO

Needless to say, so many people just take some number, multiply that by their body weight and that''s what they think they need a day. Tell me, if a person is 35% body fat, should they use their weight or their lean weight to figure out how much protein they need?

Simple. Lean weight. Your daily protein requirements are based on your lean body weight. And how do you figure out your lean body weight?

Use the skin fold caliper home test. Go back to Question #2.

Step 1:

Take your body weight in pounds

Example: 194 lbs

Step 2:

Find your body fat % using one of the methods in Question #2

Example: 15.7% (which is .157 for the step below)

Step 3:

Take your body weight in pounds and subtract the % body fat

Example: 194 lbs - (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight

Step 4:

Take your lean body weight and multiply by 1.14

Example: 163.54 lbs x 1.14 = 186.4g of protein a day

Step 5:

Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal.

Example: 186.4/6 meals = 31.07g of protein per meal

As you will see, a person who is 286 lbs of lean body weight will require a lot more protein. And a person who is 286 lbs should not be consuming the same amount of protein if their percentage of body fat is 35%.

But why use 1.14 for protein requirements?

The RDA recommends .75g of protein. But that''s been shown to be too low for active athletes.

Some sites will recommend 2.0g of protein. But that seems a bit high and your body will have trouble absorbing that not to mention you will probably have a lot of excess calories which can lead to fat gains.

1.14-1.5 is the most efficient range for most active, healthy adults. This range will help build muscle but not lead you into a high protein diet. Feel free to adjust within that range if you feel you need more protein.

Myth Busted!

Excess protein might not be bad for you but it''s still excess calories and it doesn''t just go away. It gets stored. So if you''ve ever heard that protein can''t be stored as fat, that''s simply not true.

Yours for Continued Success,

Marc David

P.S. If you''re really serious about exploding your muscle gains, crushing your competition, and maximizing your fat loss... then go to http://www.beginning-bodybuilding.com right away. You''ll discover all my most explosive bodybuilding secrets, strategies and systems that took me over 16 years to test, fine-tune and perfect.

Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner''s Guide to Fitness and Bodybuilding" (BGFB): What every beginner should know but probably doesn''t. The Beginner''s Guide is oriented towards fitness minded men and women who are just starting or have worked out for years without results who want weight loss and to gain muscle.

To learn more about the Beginner''s Guide, visit Beginning-Bodybuilding at: http://www.beginning-bodybuilding.com', 190, 'Protein Wont Make You Fat: Myth #1, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Protein Wont Make You Fat: Myth #1 plus articles and information on Nutrition

A Background to Dietary Fiber

Fiber is the part of the plant that is resistant to hydrolysis (A chemical decomposition in which a substance is split into simpler compounds by the addition or the taking up of the elements of water) by human digestive enzymes and, with the exception of lignin, fibers are complex carbohydrates. These include pectin, gums, mucilages, hemicellulose, polysaccharides cellulose, and nonpolysaccharide lignins. Fibers are water-soluble except cellulose, hemicellulose, and lignin, all of which form part of cell walls. Soluble fibers are sticky and combine with water to form gel-like substances. Pectin is a water-soluble fiber found in soft fruits and vegetables. Gums that are common food additives are also water-soluble, found in stems and seeds of some tropical plants. In general, fruits are higher in pectin and vegetables are higher in cellulose. Although cellulose and hemicellulose are not hydrolyzed, intestinal bacterial can digest some fiber to produce lipid fragments known as short-chain fatty acids. These fatty acids are absorbed in the colon and yield energy when metabolized.

Water Insoluble fibers pass through the gastrointestinal track unchanged, absorbing up to 15 times their weight, important since they provide the digestive tract with ''bulk'' that helps facilitate food through the intestines to be evacuated as solid waste; hence, fiber often is called "nature''s natural laxative". Cellulose''s ability to absorb water produces softer stools and regular bowel movements. Also, insoluble fiber may prevent colon and rectal cancer and help to control diverticulosis (A sac or pouch in the walls of a canal or organ [e.g., GI tract] that becomes inflamed and causes pain and stagnation of feces. Source: The American Dietetic Association''s Complete Food & Nutrition Guide, p. 145). Water-soluble fiber, as found in beans, fruit, and oat bran lowers cholesterol by binding to the cholesterol found in liver bile, to help control diabetes.

Overall, dietary fiber does not provide much nourishment to the human diet because of the inability to break down these carb sources for energy, yet reduces available kcalories by providing a sense of satiety and by absorbing some nutrients including fat. However, fiber also absorbs and eliminates essential fatty acids, food substances that are essential for good health and energy metabolism.

Also, dietary fiber may be a detoxifier since it binds with some toxic substances before elimination. But a diet extremely high in fiber is not a good idea since it impairs calcium, iron, and zinc absorption in the intestine.

Increasing fiber should be a gradual process since the majority of fiber products may cause unpleasant bloating, cramps, gas, and other symptoms ? especially if they are eaten in large amounts at once. It is best to add one high fiber food at each eating session to judge whether the food causes symptoms or not. For instance, some people who have problems with brown rice may not have problems with apples, oatmeal, whole wheat bread, or other sources of similar fiber.

Many nutrition authorities estimate that 20-35 grams of fiber daily is a desirable intake for the average individual. Note that the amount of nutrients can vary in wheat products since the refining of grains remove part of the seed (e.g., bran, endosperm, and germ). Here are some fiber-rich sources:

1 ounce dry-roasted peanuts: 2.2 g
1/2 cup cooked broccoli: 2.2 g
1 potato with skin: 2.5 g
1 slice whole wheat bread: 2.8 g
1 cup carrots: 3.0 g
1/2 large grapefruit: 3.1 g
1 apple: 3.5 g
1 cup cooked long-grain brown rice: 3.3 g
1 cup cooked instant oatmeal: 3.5 g
3 cups air-popped popcorn: 3.7 g
1 pear: 4.3 g
_ cup raisins: 4.5 g
1 cup of whole wheat spaghetti cooked: 5 g
1 cup baked beans: 7.0 g
_ cup of chickpeas: 7 g
1 cup boiled lentils: 7.9 g
1 serving bran cereal: 11 g

Here are different sources of fiber and their uses in the body:

CELLULOSE: Fruit legumes, nuts, oat bran, seeds, whole grains, and vegetables. Adds bulk to stool to reduce constipation; oat bran lowers cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

GUMS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

HEMICELLULOSE: Fruits, legumes, nuts, oat bran, seeds, whole grains, and vegetables. Adds bulk to stool to reduce constipation; oat bran lowers cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

LIGNINS: Woody parts of bran, fruit skins, nuts, seeds, whole grains and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

MUCILAGES: Plant seeds and secretions. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

PECTINS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

You may publish this article in your newsletter, on your web site, or other publications, so long as the article''s content is not altered and the resource box is included. Add byline and active link. Notification of the use of this article is appreciated, but not required.

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributing author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at info@ExerciseCertification.com.

Visit his site at http://www.ExerciseCertification.com for more free articles.', 190, 'A Background to Dietary Fiber, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'A Background to Dietary Fiber plus articles and information on Nutrition

Mangos: Treat Your Skin and Your Taste Buds

Mango is my favorite fruit next to pineapples. They''re sweet, juicy and delicious. This extraordinary fruit contains high amounts of vitamin A (contributing to it''s meaty bright orange color). It also contains Vitamins B, C , calcium, potassium and cartonoids (helps protect against cancer, common cold, and heart disease). They are also high in fiber and low in carbohydrates, making it an excellent addition to everyone''s diet.

A great way to include mangos in your diet is to make deliciously simple smoothie.

1 mango
½ cup plain yogurt
1 cup milk or soy milk
1 TBS Raw Honey
6-8 ice cubes

Combine the meat of the mango and all other ingredients in a blender. Blend until creamy. Enjoy.

Skin Treatment

If you can resist eating this delicious fruit, you can treat your skin to a wonderful mango scrub. This scrub will leave your skin feeling soft and smooth.

1 mango
½ cup sugar
1TBS honey
2 TBS whole milk

Blend mango meat, sugar, honey, and milk in a blender until it is smooth. Stand in the tub while rubbing this treatment all over vigorously. Rinse with warm water and finish with cool water.

Body Butter

After your mango scrub, your treatment is complete by adding a non-greasy body butter. Using both the scrub and body butter can leave your skin feeling soft for days.

This body butter recipe contains mango butter (you guessed it!). Mango butter is surprisingly inexpensive. Especially since cosmetic companies are using it for skin care treatments and charging prices as high as $40 for the increasingly popular body butters. You can find it for about $10.75 per pound online.

2 oz mango butter
1 oz olive oil, almond oil, kukui nut oil, macadamia nut oil, etc?
1 TBS(or more) cornstarch (to make it less greasy)
6-8 drops of Fragrance of your choice (try vanilla, lavender, or mix your own)

Melt the mango butter in a double boiler or you may use the microwave. When using the microwave, set the temperature on medium and check every 45 seconds. When the mango butter is completely melted, add oil and cornstarch and stir until it is a nice creamy consistency. Add essential oil or fragrance last. Allow your butter to set in the refrigerator for 2 hours.

There is more than one way to enjoy mango. Eating mango of course is my favorite!

Danielle Sims explored her library of alternative health, herbal books, and aromatherapy books and created a blueprint for making her own body wrap formulas at home. For more information visit Danielle''s website http://www.wrapyourselfslim.com', 190, 'Mangos: Treat Your Skin and Your Taste Buds, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Mangos: Treat Your Skin and Your Taste Buds plus articles and information on Nutrition

Magnesium Deficiency Causes Personality Change and WLS Patients are at Risk

Have you ever felt like you were completely losing your mind? Like the world was swallowing you up and little things were out of your control and unmanageable? Like you were confused, tired, out of sorts and simply wanted to collapse? Has everyday noise become intolerably loud in your head?

That''s how I was feeling a few months ago. I was confident I''d lost my mind and suffered a serious change of personality (for the worse, I may add).

My husband noticed my personality change too. He''s a good and wise man and quietly did some research. This is what we learned and how we set about correcting my "problem."

As we know the gastric-bypass patient is at risk for vitamin and mineral deficiency. I religiously take my supplements. However, I was not taking the RDI of Magnesium which is 400 milligrams/day. Magnesium rich foods are raw rice bran, raw wheat germ, yellow cornmeal, corn, soybeans, soy milk, tofu, raw seeds and nuts, leafy greens, yellow vegetables and fruits, whole cereal grains, milk products & seafood. Meat and poultry are not particularly good sources of magnesium. Clearly, a weight loss surgery patient will not meet their magnesium requirements through diet.

From Dr. Bernard Jensen''s Guide to Body Chemistry & Nutrition" I quote:

"I want to point out here that the classical deficiency symptoms for magnesium include neuromuscular signs, such as tremors, weakness, muscle spasms and irregular heartbeat; gastrointestinal signs such as nausea and vomiting; and personality changes that display confusion, apprehensiveness and depression. In the "old days" people with magnesium deficiency were often (mistakenly) taken to mental institutions because they acted so radically different that they literally seemed to be mentally ill."

In other reading we learned magnesium deficiency leads to a hyper-sensitivity to sound:

"It is well established that nutritional effects may result in hypersensitive hearing. Many individuals who are deficient in magnesium suffer from sound sensitivity, and they often experience an improvement after receiving magnesium supplements. A suggested 20 milligrams per each 10 pounds of body weight per day, is an appropriate amount of magnesium. Improvement would occur within a few days if the cause of the sensitivity is a magnesium deficiency." This statement appeared in The Sound Connection, 1998, Vol. 5, No. 3.

I started immediately taking a magnesium supplement and within a few weeks I felt like a new woman back to my old self again. The hyper-sensitivity to sound diminished and life did not seem so overwhelming. Case in point ? exactly two weeks after beginning the magnesium supplement my stepsons and their children arrived unexpectedly at our home for dinner. To make matters worse, we had the kitchen disassembled for a minor remodel project. I happily adapted and cooked dinner for 7 without having a breakdown. That''s when I knew the magnesium was working.

Patients should talk with their bariatric center if they experience these conditions or concerns. Annual blood tests will indicate if a patient is deficient in magnesium and other essential vitamins and minerals.

© 2005 Kaye Bailey - All Rights Reserved

Kaye Bailey is a weight loss surgery success story having maintained her health and goal weight for 5+ years. An award winning journalist, she is the author and webmaster of http://www.livingafterwls.com and http://www.livingafterwls.blogspot.com

Fresh & insightful content is added daily, check in often.

To subscribe to the LivingAfterWLS monthly newsletter "You Have Arrived" click on http://www.livingafterwls.com and enter your details in the subscription box.', 190, 'Magnesium Deficiency Causes Personality Change and WLS Patients are at Risk, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Magnesium Deficiency Causes Personality Change and WLS Patients are at Risk plus articles and information on Nutrition

The Toxic Truth About Artificial Sweeteners

The problem with sugar is that it doesn''t contain any nutrients so when you consume too much you crowd out room for healthier foods. In fact, it is estimated that on average, Americans consume over 200 pounds of refined sugar annually. On the other side of the coin you have artificial sweeteners which are getting more negative press as adverse health effects begin to emerge.

What''s the big deal? Well, decades ago it was found that some artificial sweeteners may cause cancer and were taken out of products and off the shelves. Next, enter the next latest and greatest. The FDA said it was the recommended alternative and put it in all sugar free products. It wasn''t very long before women in particular started having negative side effects as a result of ingesting it in their usual products. Later it was discovered that due to a chemical reaction in the body, it can act as a neurotoxin (one that affects the brain and nervous system). It is now speculated to mimic symptoms of Alzheimers, MS, Parkinsons and a host of other neurological diseases. While it hasn''t been taken off the market, there is yet another contender.

It''s claim to fame is that it is a healthy alternative to other artificial sweeteners because it is made from sugar. Yes, it is manufactured from sugar molecules but in order for it to be converted, labs have to use a process whereby they chlorinate it. Hello, I said chlorinate! We know chlorine is a known carcinogen and shouldn''t be consumed in any amount. Since it has only been on the market for a short time, there is no way of knowing whether it will cause harmful side effects. If history is any indication, I wouldn''t be so quick to be the guinea pig for such a study. I''ll admit, it is confusing even for those of us in the health profession. There is so much conflicting information being bombarded on us all the time that it is just too difficult to keep up on all the latest information.

What about sugar alcohol? Sugar alcohol usually ends in "tol" on labels. These can be an acceptable alternative in very small amounts as they do not affect blood sugar as much as the real thing, but too much can cause gastric distress, bloating, cramps and diarrhea. You will find sugar alcohol in many of the low carb candies and chocolates on the market as well as products made for diabetics. This is one time when portion size really needs to be adhered to as not paying attention could cause some not so pleasant side effects. Your best bet is to minimize refined sugar rather than substitute it with anything artificial.

Health tip: Try using fruit juice or Stevia to sweeten things instead. In fact, applesauce is a great substitute for sugar and oil in baked goods.

Corie Goodson is a health educator and speaker, freelance writer and author of the book Tween Kwisine: A Road To Better Health. For more information log onto: http://www.happydogpublications.com', 190, 'The Toxic Truth About Artificial Sweeteners, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'The Toxic Truth About Artificial Sweeteners plus articles and information on Nutrition

The Virtues of Water

Did you know that much of our dry skin comes from not drinking enough water? If your skin is dehydrated, then what is drying up on the inside? The human body is over 70% water. Water is not only important for hydration, it is the primary transporter of nutrients throughout the body and is essential for proper bodily functions including elimination. Think you need a laxative? Try some extra water first. Have a headache? Have a drink before you take an aspirin, you might not need it. Just 3% dehydration can cause your thinking to be fuzzy and even cause you to gain a whole pound within 6 months if it is a habit to forgo the faucet. Your minimum water intake should be 64 ounces for adults and more if you exercise. Don''t let thirst be your guide. By the time you feel thirsty, you are already dehydrated.

Fresh water will help flush toxins out of your system, keep your skin clearer, is a natural appetite suppressant, regulates body temperature, and can even aid in weight loss. The key is fresh and filtered water. City water is regulated and safe for all intents and purposes but it must come chlorinated. Chlorine is necessary for sanitation purposes but so is the plastic wrap on your loaf of bread. You want to remove it if you can before consuming it.

Because chlorine is a known cancer causing agent it should be removed by a good filtration system that includes a good antimicrobial agent. Damp dark places naturally breed bacteria so be wary of the cheap water filters that don''t have it. Do not drink distilled water on a regular basis either. Distilled water has properties whereby it looks for molecules to bind with. It will do this in your system also which could cause important nutrients like minerals to be leached. In fact, distilled water can have some serious side effects if you drink enough of it. It does have some short term benefits in a supervised cleansing program but should never become your standard drinking water.

What about bottled water? Bottled water is not as regulated as city water so be careful. If you insist on the convenience and taste of bottled water, keep it in a cool dark place, do not let it sit in the sun, don''t freeze the bottle and don''t drink from the same water bottle all day. Drinking from the same bottle all day can cause quite a proliferation of bacteria from repeated exposure to the mouth. Having said all that, drink up! You will be amazed at how much better you will feel.

Corie Goodson is a health educator and speaker, freelance writer and author of the book Tween Kwisine: A Road To Better Health. For more information log onto: http://www.happydogpublications.com', 190, 'The Virtues of Water, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'The Virtues of Water plus articles and information on Nutrition

Green Tea and Your Health

Green tea has been used as for medical remedies in China since ancient times. It was said to have many health benefits and be a remedy for many ailments. It is also said that the Japanese owe their slim figures to green tea.

Today, scientist in Asia and the west are providing scientific evidence that green tea is a benefit to our health. An anti-oxidant call EGCG that is in green tea is the main cause of this.

Green tea has been shown to do many things including:

- Inhibit the growth of new cancer cells and kill existing cancer cells

- Promote weight loss helping the body burn up to 10 percent more body fat.

- Increase energy expenditure up to 4 percent.

- Prevent the oxidation of LDL cholesterol.

- Reduce the risk of colon, breast, and lung cancer.

- Boost the immune system.

- Have an anti-inflammatory effect making it a good supplement for those with arthritis.

- Help in the prevention of tooth decay.

Green Tea Differs from Other Types of Tea

What makes green tea different from other tea is the process in which it is made. Made from the plant of Camellia sinensis, the leaves are steamed after being removed from the plant so that oxidation of the leaves is prevented. By doing this the leaves remain green and active substances that are contained in the leaves keep their healthful qualities.

Side Effects of Green Tea

There are no reported harmful side effects in drinking green tea or taking green tea extract capsules. Thus making green tea one of the best supplements available.

Use of Green Tea

There are 2 ways of supplementing your diet with green tea:

- Drinking green tea: 2 to 3 cups daily.

- Green tea capsules or tablets: 2 capsules or tablets of green tea extract daily.

Josie Anderson is a personal trainer in SC, USA and is the owner of http://www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals.', 190, 'Green Tea and Your Health, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Green Tea and Your Health plus articles and information on Nutrition

Fibromyalgia: How Simple Sugars Turned Fatigue into Energy

Several years ago, Marilyn M. couldn''t even spell fibromyalgia.

Now she can spell it backwards, sideways and every other way...along with the term ''chronic fatigue''. Both became a devastating way of life for her.

Hardly a moment passed without her being aware of the debilitating advance of the disease. Even the smallest activities, such as holding a pen to write, became impossible for her.

Doctors were not encouraging. They offered prescriptions to relieve the constant pain, muscle spasms, memory loss, sleepless nights and crushing fatigue. But they could offer little hope for recovery.

This was something Marilyn wouldn''t accept. Instead she went looking for alternative answers.

That''s when she discovered the Science of Simple Sugars.

She came very close to missing it. Her first reaction had been to dismiss it as quackery. The promises seemed too unbelievable.

But when she started reading about it, she discovered that the Science of Simple Sugars was a bonafide medical advancement. The archives of every premier medical journal contained articles covering the science. Even Newsweek carried it as a cover story several years ago.

Still she was not fully convinced. She kept asking the question, "How could anything as basic as simple sugars have such a healing impact on the body?"

But then she decided she had nothing to lose by trying them. After all, they were simply food. No more dangerous than eating a blueberry muffin.

It took almost a month before she began to notice a gradual increase in energy and a decrease in pain. After several months, she even began to feel normal.

Still not convinced that the sugars had anything to do with her recovery, she stopped adding them to her diet. Within days, the fatigue and pain began creeping back.

Today, the simple sugars are a part of her daily diet. As a result she can now take long walks with her husband without pain. And she has resumed an active lifestyle she once only dreamed about.

What are these simple sugars?

Just that...sugar. But not the grocery store kind that can cause diabetics a problem.

And this may surprise you. The sugars themselves don''t have a stitch of healing power.

So why are they important? Because our cells must have them to function properly. And it is through properly functioning cells that the body can heal itself.

So why haven''t you heard about this science?

If the Science of Simple Sugars included a miracle drug backed by advertising dollars and an army of drug reps, it would now be a standard medical treatment. But we''re talking lowly ''food'' here. Even when Newsweek splashed it on their front cover, it received little more than a small ripple of interest.

You need to learn about this science.

If you or a loved one is suffering from a debilitating or life threatening disease, you need to find out about this science. Don''t depend on your doctor. And you won''t have to dig very deep. There is a huge amount of information available.

This Science may or may not be right for you. But you will never know until you''ve taken a few minutes to check it out.

As Marilyn discovered, the simple sugars may not have any healing power but they certainly helped turn her health and life around. That was sweet news for her...and maybe for you.

Doug Grant and his wife Jan have helped many people learn about the Science of Simple Sugars. For more information visit http://www.GrantForHealth.com/fibropg.html', 190, 'Fibromyalgia: How Simple Sugars Turned Fatigue into Energy, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Fibromyalgia: How Simple Sugars Turned Fatigue into Energy plus articles and information on Nutrition

You Are What You Eat

Your magnificent machine is, in fact, a symbiotic collection of diverse, yet related sub-systems, coordinated and operated by a three pound mass of wrinkled gray matter known as your brain. Yes, our bodies are a true miracle, a wonder to behold. Every minute chemical change in one body system can adversely effect or benefit any or every other system. A small electro-chemical imbalance in our brain, our control system, can mean a near shutdown of our entire body. Precision balance is the standard mode of operation.

Why such a technical description of the human body? Simple; just like a finely tuned piece of electro-mechanical machinery, our bodies are sensitive to changes in inputs and outputs. The analogy is strikingly accurate. Our work quality and quantity output is in direct proportion to our food, drink, medicinal, sleep and other inputs.

The old computer adage of "garbage in, garbage out" is quite literally interpreted when it comes to our human body. If you load your incredible machine with simple carbohydrates and saturated fats, you will find it somewhat difficult just staying awake long enough to learn anything, let alone experiencing all of the energy-robbing additional weight that you''ll soon be carrying around. Think before eating that fourth donut. What and when we eat has a great deal to do with our ability to learn, concentrate, remember, stay alert and perform tasks.

It has been alleged "human beings are actually a brain with a body to carry it around!" Think about it. Scientists tell us that our bodies, not our minds, can go for a great deal of time without sleep. Sleep is for the brain. Sleep is the downtime that our brain needs to refresh itself and be ready for the next day. The brain is an electro-chemical masterpiece of Divine design, operating perfectly in equilibrium. It needs the right balance of glucose and water to function properly or it develops headaches and sleepiness.

Everything that you consume affects your brain chemistry. Too much simple sugar or saturated fat and you will fall asleep. A little caffeine and we perk up. A big meal and we''re sleepy. You must learn to eat sensibly and strategically for whole life and brain health. A casual approach can lead to lethargy and obesity.

The quality, quantity and timing of our eating can be critical to our performance. I will not attempt to dig deeply into the chemistry of all these elements at this juncture; that material is available in the many volumes of human nutritional and chemical data that has amassed over the last several decades. For our purposes here, know that consumption of too many of the wrong foods can hinder our performance and production.

Inordinate quantities of the wrong foods will most certainly hinder our learning capabilities. If our brains are sensitive to small chemical changes, then our eating and drinking habits, causing sometimes huge chemical reactions in our brains, will most certainly affect our ability to learn and perform tasks adequately. Awareness of these elusive facts can aid us in maintaining peak performance.

Lacking energy or drive because of our poor eating habits, we will most likely fail to get our work done effectively. Our job performance and income will suffer as a result. On the other hand, if we eat and drink strategically, we assure ourselves of maintaining a high-level state of learning and earning. That is smart, proactive thinking on your part.

What do we need to do? First, get the proper amount of sleep. For most people, this is 7-8 hours each night. Next, jump up from the sofa, turn off the television and get some exercise. You might even begin to like it. You will certainly enjoy the added energy a fit body provides. Besides, when you are busy exercising, you are not laying in front of the television eating a variety of junk foods.

Eat complex carbs like fresh, whole fruit, garden-fresh vegetables and whole wheat bread. Drink soymilk and lots of water to flush out your system. Eat lean meats and fish in reasonable quantities. Limit sweets and caffeine. Eliminate your consumption of simple processed sugar and flour, especially foods containing high fructose corn syrup. Stay clear of trans-fats as well. Did you know that a typical soft drink has in excess of 17 teaspoons of sugar? How many of those do you currently drink each day?

Look at the labels on foods, paying particular attention to serving sizes. You may be shocked to learn what you actually have been feeding your body and brain. Look at the chemical additives. Many commonly eaten foods lack any substantial nutritional value yet will most assuredly slow you down and add to your girth. Some common examples are french fries, soft drinks, ice cream, potato chips, big cookies, fast food hamburgers and so on. These are not quality brain foods.

There are possibly a thousand books on proper diet available to you. I suggest that you learn more about your optimum health and develop your plan. For our purposes, you now have the building blocks of your dietary strategy to help you optimize your physical chemistry, thus providing you with the greatest possible advantage in learning and performance.

Learn to be smart about your food choices; your learning will be more productive. Eat and drink in a responsible and intelligent manner. After all? you are what you eat.

Daniel Sitter is the author of the breakthrough e-book, Learning For Profit, the revolutionary "how-to" book providing simple, step-by-step instructions to teach people exactly how to learn new skills faster than ever before. It is what the author calls a "skinny book", a new generation of e-book designed for busy people. Containing no "filler or fluff", it gets right to the point with no wasted time. It can be read easily and quickly on a computer, a PDA or printed for later reference. Visit http://www.learningforprofit.com/ or contact the author directly. This e-book is currently available from C|net''s download.com, the authors'' web site and a variety of online book merchants. Mr. Sitter is a contributing writer for several online and traditional publications.', 190, 'You Are What You Eat, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'You Are What You Eat plus articles and information on Nutrition

Enzymes and Raw Food ? Can You Cheat Time and Stay Young for Longer?

I''m going to be a bit radical here, but know that I''m only encouraging you to question and think and ideally do your own research, both theory and practice. I''m pretty confident that you''ll thank me for it.

WHAT IF THE SO-CALLED ''AGING PROCESS'' WAS A CHOICE?

Clearly, we can''t stop time from moving on. When we have a birthday, we are another year older. That''s a fact that, for the moment at least, we cannot change. But what if the weakening organs, bones and tissues and all the ''usual'' signs of old age were not actually a part of the aging process we''ve come to accept as ''normal''? Have you ever considered that these conditions are simply symptoms of us mistreating our bodies over the course of our lives to date? Wouldn''t our senior years be a whole lot more fun if we were pain and disease free and could jump around with the energy and vitality of a teenager?

WHAT ARE YOU THINKING?

That this is a crazy, impossible idea borne out of fantasy? Or are you willing to open your mind and accept that actually, if you treat your body right and nourish it properly, it may in fact be possible? And this is where Enzymes come in...

In his book Intuitive Eating, Dr Humbart Santillo MD writes:

"A human being is not maintained by food intake alone, but rather by what is digested. Every food must be broken down by enzymes to simpler building blocks. Enzymes may be divided into 2 groups, exogenous (found in raw food) and endogenous (produced within our bodies). The more one gets of the exogenous enzymes, the less will have to be borrowed from other metabolic processes and supplied by the pancreas. The enzymes contained in raw food actually aid in the digestion of that same food when it is chewed. One can live many years on a cooked food diet, but eventually this will cause cellular enzyme exhaustion which lays the foundation for a weak immune system and ultimately disease."

Put simply, we are born with a finite supply of endogenous enzymes. It should be enough to last us a lifetime based on current life expectancy, but if we don''t supply some exogenous enzymes through our diet, we will use up our original supplies and that''s when we become susceptible to the accepted ''signs of old age'' including premature death! And the fact is that when we cook our food, we kill all enzymes instead of allowing them to boost our immune system, our brain function and our energy levels.

Another doctor, Edward Howell, has written a book called Enzyme Nutrition. In it, he says:

"Humans eating an enzyme-less diet use up a tremendous amount of their enzyme potential in lavish secretions of the pancreas and other digestive organs. The result is a shortened lifespan (65 years or less as compared with 100 or more), illness, and lower resistance to stress of all types, psychological and environmental. By eating foods with their enzymes in tact and by supplementing cooked foods with enzyme capsules we can stop abnormal and pathological aging processes."

THESE SCIENTISTS ARE NOT CRACK-POTS WORKING ALONE

The raw food movement is gathering pace and the practice is becoming more mainstream now. In her book You Are What You Eat, Gillian McKeith places raw or living foods at the top of her list of Good Foods and has a section entitled The Case Against Cooking. Now don''t get me wrong; I''m not suggesting that you switch overnight to a 100% raw food diet. Though plenty do and never look back, it''s not always wise. Instead I would give the same advice as Gillian in urging you to eat something raw with every meal.

Just before I sat down to write this, I ate a yummy Quinoa Avocado Salad which other than the cooked quinoa was loaded with raw, enzyme-, EFA- and nutrient- rich foods. I ate it on its own, but you could serve it alongside a piece of grilled chicken or fish instead of dead, heavy, sugar-rush potatoes which do little more than bloat you up. Find the recipe on my Blog at http://claireraikes.blogs.com/claires_blog/.

Claire Raikes is a Wellbeing Coach, Speaker and Writer who ''cured'' herself of a chronic, disabling and potentially life-threatening bowel condition without the use of steroids, surgery or any other traditional medical intervention. She now shares her passion for natural and vibrant health through coaching, speaking and writing about the importance and power of a truly healthy diet.

She publishes a free weekly eZine, In Essence and is compiling an eBook of Healthy Fast Food with 25% of the proceeds going to The Cancer Project, a charity set up by the Physicians Committee for Responsible Medicine (PCRM) and nutritionists to educate the public on the benefits of a healthy diet for cancer prevention and survival. If you have a recipe you would like to submit, visit http://www.LiveInEssence.com for further details. To book Claire to speak at your event, email her at Claire@LiveInEssence.com.', 190, 'Enzymes and Raw Food ? Can You Cheat Time and Stay Young for Longer?, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Enzymes and Raw Food ? Can You Cheat Time and Stay Young for Longer? plus articles and information on Nutrition

Healing Power of 8 Sugars: An Amazing Breakthrough in Nutrition

"All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident." Arthur Schopenhauer German philosopher (1788 - 1860)

This new book, "The Healing Power of 8 Sugars" clearly shows we are entering into the third stage in which the philosopher, Arthur Schopenhauer explained that a truth will become accepted as self-evident. In this new book twenty doctors combine their wisdom and explain for their fellow doctors and especially the layman how glyconutrients (natural plant sugars) are utilized by the body in the battle against disease.

"The Healing Power of 8 Sugars" covers many subjects ranging from the use of glyconutrients during pregnancy, to child development issues to sports medicine, inflammation and disease cases. The science of glyconutrients is very technical, yet these doctors do a remarkable job of bringing the science down to a lay level without neglecting the concerns and issues that will appeal to the medical and scientific audience as well. According to the Massachusetts Institute of Technology Review, February 2003, "If you don''t have glycosylation, you don''t have life." Significantly, this book unlocks the mysteries of glycosylation (the adding of a polysaccharide (chain of sugars) to a polypeptide (chain of amino acids) in order to make a glycoprotein) and how glyconutrients are vital for this process.

As I read each chapter I would often think "that is the best yet." That is, until I started working my way through the next chapter. This book is absolutely remarkable and I predict it will become a nutritional best seller and one of the most important books of the year on nutrition. Maybe the most important of any year. There is a reason why The Massachusetts Institute of Technology (MIT), which produces the highly respected MIT Review, released their February, 2003 issue entitled, "10 Emerging Technologies That Will Change the World!"

These doctors have put this "emerging technology" in front of the public in an easy to read work showing how glyconutrients will change the face of health care forever in the area of nutritional science. Moreover, this book will surely impact the exploding field of Glycobiology, which is the study of how sugars impact living systems. And finally, with this work, the term "glyconutrients" has entered into the public lexicon.

Biographical information: Permission to Reprint this review is given provided that my contact information is retained. Mr. Kettler is an ordained Presbyterian Elder and the owner of Undergroundnotes.com where his theological, philosophical and political articles can be read. He has worked in corporate America for over 25 years and is now realizing his dreams as a successful home business entrepreneur. Mr. Kettler can be reached through his business site at: http://www.internationalhomebusinessonline.com.', 190, 'Healing Power of 8 Sugars: An Amazing Breakthrough in Nutrition, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Healing Power of 8 Sugars: An Amazing Breakthrough in Nutrition plus articles and information on Nutrition

Who Said Bananas Are Not Good For You?

After reading this, you''ll never look at a banana in the same way again.

Bananas: Containing three natural sugars - sucrose, fructose and glucose combined with fibre, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world''s leading athletes. But energy isn''t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

A few people have a slight problem with the digestion of bananas, the simple answer, even though it sounds strange, is to sprinkle a little Pepper on the banana before eating, it works wonders.

Anaemia: High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anaemia

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit''s ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fibre, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body; so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body''s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in "The New England Journal of Medicine," eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Temperature Control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

A banana really is a natural remedy for many ills. When you compare bananas to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. Maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

P.S. Bananas must be the reason monkeys are so happy all the time!

Article by Alfred Jones
http://www.SugarsR4u.com
http://www.RUSweetEnuf.com
http://gojijuice.atspace.com', 190, 'Who Said Bananas Are Not Good For You?, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Who Said Bananas Are Not Good For You? plus articles and information on Nutrition

Meal Planning: Your Ticket to Freedom

It''s 5:30 p.m. and you''re heading home after a long, full day. All of a sudden your mind turns to the daily question, "What''s for dinner?"

Whether it''s just you or whether you''re preparing a meal for a whole gang, it''s not an energizing prospect to imagine planning, shopping for or cooking a meal from scratch at the end of a long day.

That''s probably why the fast food businesses are booming and why our health is suffering from the effects of these "easy" foods.

If you think meal planning is an unnecessary step, or that it would create a strict regimen that you''d be trapped by, read on about how meal planning can free you from worry and improve your health and well being.

REASONS FOR MEAL PLANNING

Less time and money spent at the grocery store

When you plan your meals out a week at a time, your trips to the grocery store become much more manageable. You know exactly what you''ll need and you''ll be less susceptible to "impulse" buying. Sometimes, when I''m feeling REALLY efficient, I even write my list in order of where I''ll find it in the grocery store. Plus, buying the ingredients to cook a meal from scratch usually costs much less than the ready-made version.

Healthier meals = healthier you and your loved ones

When you''re planning ahead, you''ll have much more control over what you eat, and you can consciously choose to improve the health of your meals.

Better-timed meals

If you BEGIN planning and cooking dinner when you get home, it could be quite late before you''re sitting down to eat it. The closer to bedtime it is when you finish dinner, the less likely you''ll have time to properly digest and for your body to absorb what you''ve eaten. For breakfast and lunch, having the meals planned out can help remind you to STOP and EAT them.

Variety

When we choose our meals in the moment, based on what''s fast, easy and enjoyable, we tend to stick to a few standby''s and don''t branch out very much. Nutritionally, this leaves us lacking. We also risk getting bored with our food and looking to fast food or unhealthier options for "excitement".

HOW TO PLAN YOUR MEALS FOR THE WEEK

1. Keep some spontaneity. You could just plan one part of the meal. For instance, if you know that you always have plenty of fresh of frozen vegetables that you can choose from, then simply plan "chicken, potatoes and vegetables". Then you can still have some spontaneity in your meal.

2. When you have time, make "frozen dinners". Make a double or triple recipe; package the leftovers in single (or family-size) servings and freeze.

3. Factor in schedule changes. Maybe the night after the big meeting or the night of the soccer tournament aren''t the best nights to cook a meal from scratch. Plan a quick meal, take-out or your own "frozen dinner" for those nights.

4. Aim for balance. With the week spread out before you, look for balance between heavy and light meals, vegetarian and meat-based meals, and a variety of different-coloured fruits and vegetables.

5. Plan while you''re in the kitchen. That way you can easily check for the ingredients of the dishes you''re planning. If they''re not there, add them to your grocery list immediately.

6. Keep an active grocery list through the week. That way, when staples run out you can add them to list.

7. Grow your recipe collection. Use the Internet, the cookbooks of your friends and family, magazines, etc. and find new things to try. One new recipe a week will keep things exciting!

8. Get some expert advice. Consult a trusted source such as Canada''s Food Guide, or better still get individualized meal and nutrition suggestions from a registered dietician or a holistic nutritionist.

9. Make it a team effort. If you''re feeding others as well as yourself, make the planning a team effort so that everyone gets some of their favourites through the week.

10. Always follow your plan, except when you don''t. There are going to be things that come up, days that you just don''t feel like eating what you''ve planned, or days when you''ve forgotten to do your nightly prep. Create a list of healthy stand-by''s that you can throw together with the staples in your own kitchen. If you''re on the go, be prepared by having a list of healthy choices at your favourite restaurants.

A meal plan is not a rigid "diet" or set of orders. The meal plan serves you, not the other way around.

Start now with tomorrow''s meals. What can you defrost or partly prepare tonight to make tomorrow''s meals easier and healthier?

(c) Copyright Linda Dessau, 2005.

Linda Dessau, the Self-Care Coach, is the author of "The Everyday Self-Care Workbook". For free resources, including your own Meal Planning Worksheet, visit http://www.genuinecoaching.com/resources.html', 190, 'Meal Planning: Your Ticket to Freedom, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Meal Planning: Your Ticket to Freedom plus articles and information on Nutrition

Food Labels: Fact or Fiction?

How often do you pick up items at the grocery and scan the labels? Do you understand them? Ever wonder if they are really accurate? Many consumers probably glance at them, but based on the current obesity rate today it seems as if people should pay more attention.

Selling food is a big business. Through clever marketing campaigns and tricky labeling, many companies are able to influence your feelings and buying decisions. However, food makers are required to follow guidelines set forth by the Food and Drug Administration (FDA). Such guidelines include listing health claims and noting the % of daily values per serving.

Health claims link a food or one of its components to a specific disease or health related condition. Classic examples include whole grain cereals advertising that they may lower cholesterol (General Mills) and more recently yogurt products (Yoplait) proclaiming that (3) servings of yogurt a day will help you burn more fat. Fortunately, these claims must be based on solid research. Moreover, only approved health claims may appear on foods that meet the set requirements.

What about daily values? Typically, the label reveals the % of daily value for total fat, saturated fat, total carbohydrates, dietary fiber and protein, which is based on consuming 2,000 calories per day. The daily value does make it easy to compare similar foods because the serving size is usually the same. The tricky part lies in discovering two critical pieces of information. First, the amount of calories required per day varies from person to person based on age and activity level. Second, it is necessary to determine if your serving size is smaller or larger than the serving size listed on the food label. Based on this information, consumers can begin to piece their own nutritional puzzle together.

However, be cautious as you can still be fooled by labels. For example, have you ever purchased fat free cooking spray? Many people assume it is fat free. The reality is that the serving size is so small (1/3 second spray or .25 grams) that it is virtually impossible to spray enough to coat a pan without exceeding the serving size by at least threefold. Another red flag may be the fact that there are 557 servings in one 6 ounce can. Suddenly, in a larger serving size, it is no longer fat free. Wow! Is that legal? Yes, simply because in the serving size listed the fat value is negligible. Ironically, the fat free product managed to add fat to your meal.

The bottom line is this: people should eat a balanced diet based on their activity level, age and caloric needs. Understanding all of this information simply serves as a roadmap to directing consumers to make more informed and healthier food choices.

References

Understanding Food Labels

American Dietetic Association

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @ http://www.thefitnessedge.cc.

Copyright © 2005 Brian Schiff', 190, 'Food Labels: Fact or Fiction?, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Food Labels: Fact or Fiction? plus articles and information on Nutrition

Top Ten Ways to Avoid Holiday Weight Gain

Did you know the average American gains 5-7 pounds every year between Thanksgiving and New Year''s Day? That equates to ingesting at least 17,500 more calories than you burn on a daily basis during that time period. At a minimum, that equals nearly 500 extra calories per day on average over that stretch of days.

Usually, the added weight comes in fancy cookie trays or creatively decorated gift baskets from clients, friends and family. The sound of Christmas music and arrival of cold weather encourage us to partake of traditional holiday fare and simply move less. This combination leads to tighter fitting pants and feeling sluggish.

Now is the time to fight back! Don''t wait to start your exercise program after the New Year begins. Initiate better exercise and eating habits now, because the weight is always harder to take off compared to preventing the gain beforehand. See the list below for tips on staying trim during this holiday season.

1. Perform strength training workouts at least 3 times per week.

2. Build in extra cardiovascular training if you decide to stray from your normal eating patterns to offset the extra calories.

3. Limit alcohol consumption as it will cloud your eating judgment and predisposes you to cravings and overeating.

4. Limit the number of holiday parties you attend.

5. Eat a small nutritious and fibrous snack prior to arriving at holiday parties. This way you will eat less because your stomach will feel full faster.

6. Do not buy holiday snacks for your house. If it is available, you will graze all day long without even noticing.

7. Plan events such as the Jingle Bell Run that keep you focused on training and exercise amidst the hustle and bustle.

8. Try to limit eating out when possible. With shopping, it becomes easy to dine out and partake in heavier foods and desserts.

9. Go to bed early or on time. Studies suggest that getting too little sleep will affect metabolism and prompt late night eating.

10. While at the mall, take additional time to walk after your shopping is finished.

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @ http://www.thefitnessedge.cc.

Copyright © 2004 Brian Schiff', 190, 'Top Ten Ways to Avoid Holiday Weight Gain, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Top Ten Ways to Avoid Holiday Weight Gain plus articles and information on Nutrition

Food for Potential Energy

FOOD (Macro-nutrients)

One of the most important aspects of hill walking or trekking and adventure holidays is to maintain your calorie intake to keep pace with the terrain & amount of equipment you are carrying.

The best ratio for active people is:

CARBOHYDRATES

50-60% Simple carbs. like sugar & sweets are quickly converted into glucose for instant energy use. Complex carbs. i.e. oats, wholemeal bread take longer to digest and are better as a long term energy source.

FATS 25-35%.

These provide longer stores of energy. Do not exclude fats i.e. a fat-free diet, as they are essential in the metabolism of carbohydrates.

PROTEINS 15%

These take days to metabolise but are essential for the body''s repair processes.

WATER

Important too is to take as much water as you can carry, because water is rapidly lost through sweat and is essential to metabolise foods. Due to sweating, many electrolytes will be lost, especially potassium (the best replacement source is a banana). Even a 5% dehydration can result in a 20-30% reduction in metabolism, resulting in decreased performance e.g. headaches, weakness, fatigue, irritability, loss of appetite. If your urine is clear, ok but if it is noticeably yellow then you are dehydrated. Dehydration creeps up un-noticed so remember to drink regularly even though you may not feel thirsty. Alas, alcoholic and caffeine containing drinks are not recommended, unless you are in shelter at the end of the day! Alcohol increases the peripheral blood circulation leading to rapid heat loss and the dangers of hypothermia. Caffeine and alcohol are both diuretics causing excessive water loss, leading to a downward spiral of dehydration.

SNOW

Don''t eat snow! It takes more energy to melt snow in your mouth than any increase of energy gained through increased metabolism. Melt it first.

SUPPLEMENTS (Micro-nutrients)

Organic food supplements are just that - they are produced from organically grown food and not synthesised in a lab. Extra exertion depletes vitamins & minerals, requiring additional vitamin intake. As it would be impractical to take fresh vegetable on a hike, the best way is to take your organic supplements. Organic vitamens (as opposed to the cheaper synthetic types) include the phytofactors found in vegetables, which assist in the efficient usage of the main vitamin, whereas synthetic vitamins are not so readily absorbed, resulting in expensive urine!

The above guide advises on food for sport energy & walking calories. If you have any specific enquiries please seek the advice of your own nutritional adviser.

http://www.trekking-hiking-outdoors.co.uk

http://www.trekking-hiking-outdoors.co.uk/food-for-potential-energy.html

Mike Jozefiak - Interested in organic nutrition, organic supplementation & health (amongst other things!)', 190, 'Food for Potential Energy, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Food for Potential Energy plus articles and information on Nutrition

Carbohydrates ? Good or Bad?

Carbohydrates have gotten a lot of bad press in the past few years with the advent of low carb diets, but the truth is that not all carbohydrates are "bad" and, in fact, your body needs carbs to survive.

Many people mistakenly believe that eating bacon, eggs and steak will set them on the road to a thinner body with increased energy and good health, but this is not the case. While cutting out the simple carbohydrates found in processed foods is a healthier way of eating, neglecting the complex carbs found in fruits and vegetables can be hazardous to your health.

Fruits and vegetables are packed with enzymes, vitamins, minerals and fiber. All key ingredients to your health. They also contain antioxidants which can help your body fight disease and may even help ward off certain kinds of cancer.

Picking The Best Carbs

The old saying "you are what you eat" has a lot of truth to it. You get the energy that your body uses as well as your nutritional needs such as vitamins, minerals and fiber from the foods you eat. Doesn''t it make sense, then to eat foods that will provide your body with the best fuel possible?

You want to avoid foods that are processed. I''m sorry to say that most foods that can be found in packaged in your supermarket like cookies, cereals and even white bread are filled with "bad carbs". These foods are often processed to taste better and all the nutrients are stripped out in the process. Then chemicals are added in to prolong shelf life and add to color and taste. Your body has no use for these empty calories so when you eat these foods it is a big drain on the body to digest them and try to salvage any nutritional value from them.

The fruits and vegetables, on the other hand are filled with nutrients. When you eat these, your body gets lots of high energy fuel that it can use to keep up your energy levels and help your body fight off disease. In addition, the enzymes found in the fruits and veggies aid your body in the digestion process, thus freeing it up for more important activities.

So, in reality, carbohydrates are both good and bad. It is up to you to make sure you fuel your body with more of the good carbs for optimum health. A good rule of thumb when shopping is to stick to the outside aisles of the grocery store and avoid the middle. Buy as many fresh fruits and veggies as you can (organic if possible) and frequent your local farmers market to purchase locally grown produce if you are lucky enough to have one near you.

Lee Dobbins writes for various websites including sites about health, pets and even carbohydrates visit http://www.carbzine.com to learn more about carbohydrate and your health.', 190, 'Carbohydrates ? Good or Bad?, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Carbohydrates ? Good or Bad? plus articles and information on Nutrition

Nutrition For Your Young Athlete

Nutrition is extremely important for any young person, especially an athletic one, and even more so during the developmental years of their life. Whether your child is involved in soccer or football, gymnastics or swimming or Little League, he or she needs a good nutritive balance in order to be successful in any endeavor. It cannot be stressed enough that anorexia and bulimia, chronic malnutrition, are absolutely devastating not only to an athlete''s career, but also to overall health and well-being. You should always watch for decreased eating in your child, no matter how robust and healthy they may seem.

Interestingly enough, very few scientific studies on the nutrition of child athletes have been published. You don''t really need to be a scientist (or an alchemist) to create a healthy menu for your active youth, though. All you need is a little bit of creativity, and, of course, the facts about different kinds of foods. As is dictated by common sense, it''s necessary for kids who are active to consume more caloric energy than their couch potato counterparts. Sometimes, they must take in several hundred - or even a thousand - healthy calories more than the average child, depending upon their age and upon the intensity of the sport they''re participating in.

So what types of food should you give your gymnast? I''ll help you out.

In General

Everyday nutrition calls for a healthy balance of protein, calcium, vitamins and minerals. The most important type of caloric intake for a child athlete is carbohydrates. Without carbohydrates, the body cannot readily replenish its stores of energy in the muscles and in the liver.

Simple carbohydrates, like those found in most candies and chocolates, are not enough & harful if consumed excessively: they are used up too quickly and if eaten before competing can cause changes in blood pressure (of course, you can splurge every once in a while -- just not constantly). Longer term effects may be changes insulin secretion and resulting problems.

Pasta, bread, and rice -- in other words, foods from grain -- are best overall for carbohydrate intake. Fruits and vegetables are excellent sources of carbs and of vitamins and minerals. Dairy products are especially important for building strong bones and teeth. Meat -- or meat substitute -- is needed for protein intake.

Did you know that if you know... if you put beans and rice together, they create a perfect protein?

Most plants don''t produce all of the proteins we as human beings need to survive -- but if they are eaten at the same time, they give you all the protein you need. That means you can have refried beans with rice, or meatless chili with rice, or a variety of other combinations, if indeed you don''t want to eat beef, chicken, pork, or other animal proteins.

Before an Event

Approximately two to three hours before your child is to participate in an event, or indeed in training, you should have them eat a light meal filled with carbohydrates: a bowl of spaghetti, a sandwich with lettuce and a glass of fruit juice, carrot sticks and a piece of cheese, or something else to their taste. It''s always advisable to have them exert themselves on a slightly empty stomach, because they may experience cramping or fatigue otherwise.

During an Event

During an event or practice, it is vitally important that your athlete remain hydrated. When he or she sweats profusely, water is lost to the atmosphere via evaporation. A lot of vapor is also lost through deep breathing.

This is the body''s natural cooling system. It needs to be replenished, just like the cooling elements in your air conditioner. Every twenty to thirty minutes during strenuous exercise, your child should drink six to eight ounces of water. A sports drink is acceptable sometimes, so long as it has few carbohydrates (under 15-20 grams is best). Even diluted fruit juice (one part water to one part juice) will work well.

Keep in mind that dehydration is a very serious problem with athletes -- and when they begin to feel thirsty, it may already be too late. Whether or not they are thirsty, you should keep them hydrated with water, juice, or sports drinks.

After an Event

After an event, it''s a good idea to let your child have something full of carbohydrates to eat - just like the pre-game meal. This will replenish their energy stores and ease their recovery time.

With all of this, good luck!

By Murray Hughes
Gymnastics Secrets Revealed "The book EVERY gymnastics parent should read"

http://www.gymnasticssecretsrevealed.com/gymnastics-articles/gymnastics_nutrition.htm

If your child is a gymnast and you enjoyed this article, you will definitely enjoy reading the zero cost, 5-day course Gymnastics Tips Course written especially for gymnastics parents. Go here now: Gymnastics Nutrition For AOL Users - Girls Gymnastics', 190, 'Nutrition For Your Young Athlete, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'Nutrition For Your Young Athlete plus articles and information on Nutrition

5 Ways to Get the Best Out of Radishes

They sit left behind on relish trays. They''re often by-passed in grocery store refrigerator shelves. Dad and Grandpa usually eat them but later complain of belching them up. The poor radish has gotten a bum rap. There are at least five different varieties; but for now, the popular, red globe variety will be spotlighted. They are a great source of vitamin C and an excellent low calorie snack (only 12 calories in a half cup of radishes). Radishes are root vegetables that are classified in the cabbage and mustard family, thus their strong taste.

Most people eat them raw, with a little salt. If you''d like your radishes to be a little crispier and a little less sharp in taste, put them in ice water for a couple hours before you plan to eat them. There are also a number of ways to cook them. Boil a half inch of water, add the sliced radishes, and then cover and simmer until tender, adding more water if necessary. Cook five to ten minutes. To microwave, place a half pound of sliced radishes in a microwave safe dish with 1 tablespoon of water or broth. Cook for approximately four minutes.

If the taste of raw radishes is a little too pungent for some, try them steamed. Their bright red skin will turn pink on steamed radishes. The easiest way to steam them is to place whole radishes in a vegetable steamer and cook over boiling water until barely tender. Cook approximately eight to twelve minutes. Another way to prepare our friend, the red radish, is to stir fry them. Sliced radishes combine well with other vegetables and meat in stir-fries. Don''t over cook them or they''ll become mushy. Cook approximately three to five minutes.

As Cliff Claven would say, "It''s a little known fact that ?" radishes were first cultivated thousands of years ago in China, then in Egypt and Greece. In Greece they were so highly regarded that gold replicas were made. (Now that''s some serious radish lovers!)

So the next time you walk past radishes in the grocery store or at the market, back track a few steps and pick up a bunch or two. Or better yet, plant some in your garden this year. Radishes are one of the very first vegetables ready for harvest in the spring. They will in turn, ready your soil for other veggies! Give these little guys a chance again.

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.', 190, '5 Ways to Get the Best Out of Radishes, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', '5 Ways to Get the Best Out of Radishes plus articles and information on Nutrition

7 Bad Eating Habits You Should Change Immediately

People are obsessed with dieting and weight loss! Don''t believe me? Just tune-in to any source of advertising...you''re instantly bombarded with the latest diet schemes and "Hollywood" food fads.

Here in America, we have built a thriving industry trying to control our weight and treat the consequences of over-indulgence. The cost of weight loss and obesity related health care treatments is staggering...Americans alone spend around $114 billion every year! And even with all this interest in losing weight, we continue to pack on the pounds like never before...

- A whopping 64 percent of U.S. adults are either overweight or obese...up about eight percent from earlier estimates.

- Among children and teens ages 6-19, 15 percent or almost nine million are overweight...triple the rate in 1980!

- Nearly one-third of all adults are now classified as obese.

For Americans, modern life may be getting TOO easy. Our cushy lifestyle means we expend less energy and consequently need fewer calories to sustain our normal body weight.

Think about it for a moment...

Entertainment no longer requires energy expenditure. In fact, it''s usually quite the opposite. We now entertain ourselves in the comfort of our own home while watching TV and munching on our favorite snack. Whether it''s television, computers, remote controls, or automobiles, we are moving less and burning fewer calories. Common activities that were once a part of our normal routine have disappeared...activities like climbing stairs, pushing a lawn mower or walking to get somewhere.

And please do not misunderstand me...I appreciate comfortable living just as much as the next person. But, here is the problem...

With all of our modern day conveniences and "cushy" style of living we have not adjusted our caloric intake to compensate for our decreased caloric expenditure. We consume more calorie rich and nutrient deficient foods than ever before. Consider a few of the following examples comparing what we eat "today" vs the 1970''s (U.S. Department of Agriculture survey):

- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970''s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheat flour is consumed as whole wheat.

- Our consumption of fruits and vegetables has increased, but only because French fries and potato chips are included as vegetables. Potato products account for almost a third of our "produce" choices.

- We''re drinking less milk, but we''ve more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.

- We''ve cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we''re eating 13 pounds more meat today than we did back in the 1970''s.

- We''re drinking three times more carbonated soft drinks than milk, compared to the 1970''s, when milk consumption was twice that of pop.

- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.

- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. People are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies. In 1978, the government found that sugars constituted only 11 percent of the average person''s calories. Now, this number has ballooned to 16 percent for the average American adult and as much as 20 percent for American teenagers!

Unfortunately, it would seem that the days of wholesome and nutritious family dinners are being replaced by fast food and eating on-the-run. We have gradually come to accept that it''s "OK" to sacrifice healthy foods for the sake of convenience and that larger serving portions equate to better value.

It''s time recognize that we are consuming too many calories and time to start doing something about it! Each of us can decide TODAY that healthy eating and exercise habits WILL become a normal part of our life!

We can begin by exploring our values, thoughts and habits... slowly and deliberately weed-out the unhealthy habits and activities and start living a more productive and rewarding life. And remember, it has taken a long time to develop bad habits, so be patient as you work toward your goal!

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.', 190, '7 Bad Eating Habits You Should Change Immediately, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', '7 Bad Eating Habits You Should Change Immediately plus articles and information on Nutrition

5 Secrets of Reading Food Labels Revealed

Whether you''re concerned about cancer, cardiovascular disease, diabetes, or simply losing weight, you want to eat a healthy diet and focus on foods that are high in vitamins, minerals, and phytonutrients, and balanced in fats, carbs, proteins.

There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.

One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?

Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement ? once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.

Food labels are required on almost all foods, except those that don''t provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren''t required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it''s strictly voluntary.

What Is a Serving?

At the top of a food label under Nutrition Facts, you''ll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.

Calories, Calories From Fat and Percent Daily Values

This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn''t tell you whether you are eating saturated or unsaturated fat.

On the right side of a food label, you''ll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it''s fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you''re concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.

The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you''re eating 12 grams of fat in your one serving of macaroni and cheese (remember that''s one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you''re allowed for that nutrient, whether it''s fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you''ll need to adjust this accordingly.

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.', 190, '5 Secrets of Reading Food Labels Revealed, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', '5 Secrets of Reading Food Labels Revealed plus articles and information on Nutrition

The 9 Most Common Mistakes to Avoid When Reading a Food Label

Nutrients

Fat, Sugar, Sodium and Carbohydrate

The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.

Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you''re monitoring your protein intake, it''s easy to spot how much of those nutrients are contained in one serving.

Vitamins, Minerals and Other Information

The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.

Common Mistakes to Avoid When Reading a Food Label

Until you become accustomed to reading food labels, it''s easy to become confused. Avoid these common mistakes when reading labels:

-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn''t mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.

-Don''t confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn''t mean that 15% of the calories comes from fat. Rather, it means that you''re using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).

-Don''t make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn''t mean you should stop drinking milk because milk is full of other important nutrients including calcium.

Reading Label Lingo

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here''s a list of common phrases you may see on your food packaging and what they actually mean.

No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)

Low fat - Contains less than 3 grams of fat per serving.

Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.

No calories or calorie free - Contains less than 5 calories per serving.

Low calories - Contains 1/3 the calories of the original version or a similar product.

Sugar free - Contains less than 1/2 gram of sugar per serving.

Reduced sugar - at least 25% less sugar per serving than the reference food.

No preservatives - Contains no preservatives (chemical or natural).

No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.

Low sodium - Contains less than 140 mgs of sodium per serving.

No salt or salt free - Contains less than 5 mgs of sodium per serving.

High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).

Good source of fiber - 2.5 g to 4.9 g. per serving.

More or added fiber - Contains at least 2.5 g more per serving than the reference food.

With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don''t measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.

And while you''re at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.', 190, 'The 9 Most Common Mistakes to Avoid When Reading a Food Label, Nutrition, Nutrition articles, Nutrition information, about Nutrition, what is Nutrition, Nutrition Information', 'The 9 Most Common Mistakes to Avoid When Reading a Food Label plus articles and information on Nutrition