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Saturday 27 February 2010

High fiber food chart.

The high fiber food chart below is as easy to use as ABC. And the ABC ranking for the fiber sources provides you with simple guidelines.

By choosing more fruit, vegetables, whole grains, nuts and beans from this high fiber food

chart and the list of high fiber foods, you can lower cholesterol and reduce your risk of heart disease, constipation, hemorrhoids, diverticulitis, colon cancer, high blood sugar, diabetes and obesity.

To be healthy, you need 30 to 40 grams of fiber a day. The average person only gets around 10.

That's just 1/3 of the optimum. Studies show only about 5% of the population eat the recommended amount.


The following fiber sources are specifically ranked for fiber content. The "A" category is the highest, with over 7 grams per serving. "B" is next with 3 or more. And "C" foods have less than 3 grams.

High Fiber Food Chart

Category A (more than 7 grams per serving)
FOOD AMOUNT TOTAL FIBER (grams)
Avocado 1 medium
11.84
Black beans, cooked
1 cup
14.92
Bran cereal
1 cup
19.94
Broccoli, cooked
1 cup
4.50
Green peas, cooked
1 cup
8.84
Kale, cooked
1 cup
7.20
Kidney beans, cooked
1 cup
13.33
Lentils, cooked
1 cup
15.64
Lima beans, cooked
1 cup
13.16
Navy beans, cooked
1 cup
11.65
Oats, dry
1 cup
12.00
Pinto beans, cooked
1 cup
14.71
Split peas, cooked
1 cup
16.27
Raspberries 1 cup
8.34
Rice, brown, uncooked
1 cup
7.98
Soybeans, cooked
1 cup
7.62

Category B (more than 3 grams per serving)
FOOD AMOUNT TOTAL FIBER (grams)
Almonds 1 oz.
4.22
Apple, w/ skin
1 medium
5.00
Banana 1 medium
3.92
Blueberries 1 cup
4.18
Cabbage, cooked
1 cup
4.20
Cauliflower, cooked
1 cup
3.43
Corn, sweet
1 cup
4.66
Figs, dried
2 medium
3.74
Flax seeds
3 tsp.
6.97
Garbanzo beans, cooked
1 cup
5.80
Grapefruit 1/2 medium
6.12
Green beans, cooked
1 cup
3.95
Olives 1 cup
4.30
Oranges, navel
1 medium
3.40
Papaya 1 each
5.47
Pasta, whole wheat
1 cup
6.34
Peach, dried
3 pcs.
3.18
Pear 1 medium
5.08
Pistachio nuts
1 oz.
3.10
Potato, baked w/ skin
1 medium
4.80
Prunes 1/4 cup
3.02
Pumpkin seeds
1/4 cup
4.12
Sesame seeds
1/4 cup
4.32
Spinach, cooked
1 cup
3.98
Strawberries 1 cup
5.94
Sweet potato, cooked
1 cup
3.68
Swiss chard, cooked
1 cup
5.04
Winter squash
1 cup
5.74
Yam, cooked cubes
1 cup
5.30

Category C (less than 3 grams per serving)
FOOD AMOUNT TOTAL FIBER (grams)
Apricots 3 medium
0.98
Apricots, dried
5 pieces
2.89
Asparagus, cooked
1 cup
2.88
Beets, cooked
1 cup
2.85
Bread, whole wheat
1 slice
2.00
Brussels sprouts, cooked
1 cup
2.84
Cantaloupe, cubes
1 cup
1.28
Carrots, raw
1 medium
2.00
Cashews 1 oz.
1.00
Celery 1 stalk
1.02
Collard greens, cooked
1 cup
2.58
Cranberries 1/2 cup
1.99
Cucumber, sliced w/ peel
1 cup
0.83
Eggplant, cooked cubes
1 cup
2.48
Kiwifruit 1 each
2.58
Mushrooms, raw
1 cup
1.36
Mustard greens, cooked
1 cup
2.80
Onions, raw
1 cup
2.88
Peanuts 1 oz.
2.30
Peach 1 medium
2.00
Peppers, sweet
1 cup
2.62
Pineapple 1 cup
1.86
Plum 1 medium
1.00
Raisins 1.5 oz box
1.60
Romaine lettuce
1 cup
0.95
Summer squash, cooked
1 cup
2.52
Sunflower seeds
1/4 cup
3.00
Tomato 1 medium
1.00
Walnuts 1 oz.
2.98
Zucchini, cooked
1 cup
2.63

Monday 22 February 2010

Keeping Vitamin E In The Body - Is It Important?

Keeping Vitamin E In The Body - Is It Important?


Your body relies on you to eat the right foods, making it possible to stay healthy. If you

do not think you are getting enough of a certain kind of nutrient, you should consider

supplements to help you achieve those normal levels. Vitamins are one part of your diet

that you should be careful not to overlook. Among the thirteen vitamins needs in your body,

vitamin E is one of them, and you should be aware of what it does in your body. Simply put,

understand our own health is important because if you do not understand it we cannot make

sure we are staying healthy.

Vitamin E is a fat-soluble vitamin, along with a few other vitamins, including vitamin K.

Because it is fat-soluble, it does not exit the body completely and in high levels, but

instead can be stored for later use and made in the body as well. This is very important,

because it means that we do not have to eat foods rich in vitamin E every single day.

However, it is still important to get enough vitamin E, whether it be through foods or

vitamin supplements.

The main function of vitamin E is to be an antioxidant. Antioxidants are simple guardians

of the body. They help your tissue sustain damage cause by free radicals, which are

unstable substances in the body. Tissues make up our organs, so antioxidants are very

important to keep all parts of out body health. They are also thought to help slow the

degenerative aging process. Another important function of vitamin E specifically is its

role helping the body use vitamin K, which helps your blood clot.

Most people get enough vitamin E when eating a healthy diet. Foods especially rich in

vitamin E include wheat germ, corn, asparagus, vegetable oils, olives, margarine, nuts, and

leafy green vegetables, like spinach. Look on the label. Foods rich in vitamin E will have

its presence listed under ingredients or on the nutritional value part of the label.

Vitamin E may also be called tocopherol.

Vitamin E deficiency is usually not a problem, nor is overdose. However, it is important to

be careful is you are taking multivitamin supplements that include vitamin E. Reports of

taking large amounts are mild, but can give you headaches. It is best to talk to your

doctor is your believe that you are not getting enough vitamin E.

John Caldecott.



http://articles-tazfm.blogspot.com/

Sunday 21 February 2010

Tips to Have Healthy Heart.

Tips to Have Healthy Heart


The first and foremost among heart health tips is that better lifestyle habits can help you reduce your risk for heart attack.

You are what you eat.

Better food habits can help you reduce your risk for heart attack.

A healthy eating plan means choosing the right foods to eat and preparing foods in a healthy way.



One of the major risk factors for heart disease is obesity.

Fluctuating weight caused by fad diets that allow a person to lose 20 pounds, but then gain it all back, are believed to put additional stress on the heart.

Weight control throughout one’s entire lifespan is the healthiest choice for the heart.



The major causes of heart disease and other heart problems include: being overweight, lack of exercise, high cholesterol, high blood pressure high levels of homocysteine and lipoprotein.

All these conditions cause damage to the blood vessel lining, and this damage does not help create enough NO.

More NO can be created and damage can be repaired through exercise and nutrition.



Gingko Biloba improves circulation by dilating the blood vessels and is believed to protect the arterial walls.

Green Tea has been used for weight loss, as a diuretic and is believed to prevent platelet aggregation, this is the technical term for materials in the blood that bind together and eventually form blood clots.

The Ultimate Weight Loss Guide.

Some herbs, minerals and vitamins that increase energy levels and stabilize them throughout the day include Green Tea, folic acid, magnesium, vitamin C and the B vitamins.

These nutrients serve many unique functions in the body, but all

are necessary for energy levels adequate to improve physical activity levels.



Take a few deep breaths we tap into Serenity.

Simple yoga stretches during the day will release stress. Support from our colleagues will also diffuse our stress.

Eat healthy foods and drink plenty of water.Take an outdoor break or work out break during the day, be certain that you take time to give yourself a break between producing results. (more on transition time and rituals later).



Strengthen the immune system with a balanced diet.

Vegetables and fruits are important all 365 days of theyear.

Look for fresh produce and seasonal items, as far as possible.

Steam cooks the veggies if you can't eat them raw due to cold weather.

Hot broths and cooked vegetable salads can be a part of a healthy meal.



This is a daily health tip which you can practice as you make your morning cup of coffee or tea.

Stand sideways.

Put one hand on your kitchen counter.


Lift the outside leg straight out in front of you, keeping it extended.

With your upper body straight, hold for a few seconds and move it to the side.

Hold and extend it behind you. Repeat 5 to 10 times with each legs.



Exercise can improve a womans heart health by strengthening the cardiovascular system, and facilitating the delivery of oxygen and nutrients to cells and tissues.


It also helps relieve stress and boosts immune function, which can help ward off heart disease and other health complications.

 
Article courtesy of GoArticles.net
Author: Alley Smith

John Caldecott.

Reduce High Cholesterol, Ways to Lower High Cholesterol

Reduce High Cholesterol, Ways to Lower High Cholesterol


High cholesterol is a common condition that affects both men and women. Since high cholesterol can cause a person to experience heart disease, and ultimately in some cases, death, it is so important to try to lower it. What many people do not realize is that reducing cholesterol can be as easy as eating the right foods.



Cholesterol either LDL or HDL. LDL, i.e. low-density lipoprotein is the harmful cholesterol. HDL, i.e. high-density lipoprotein is the beneficial cholesterol. Our health is improved when we reduce our LDL level and increase our HDL level. An elevated LDL cholesterol level can result in heart disease which kills a third of us and takes 10-15 years off our average life-span. High blood levels of cholesterol and triglycerides can lead to arteriosclerosis, i.e. hardening of the arteries that results in less blood flow and so less oxygen for our cells and tissues.



One can effectively reduce cholesterol by adopting a healthy eating lifestyle. Healthy eating means balanced eating; it involves choosing food from different food groups such as lean meat, poultry, fish, eggs, pasta, rice, noodles, lot of vegetables and salads. A vegetarian person can take meat alternatives like beans, nuts, legumes or lentils. One should plan his/her meal sensibly to reduce cholesterol. It is better to use oils such as sunflower, canola, soybean, olive, peanut rather than coconut oil and palm oil for cooking or frying.



Your doctor will advise you to reduce cholesterol in your body in case you cholesterol is show above 200mg/dl. Having high cholesterol can lead many health complication hear failure and stroke for example. Cholesterol problem tends to be health problem

for much people. So to protect is much safer than to cure even in fast action. Below will talk about how to reduce cholesterol before cholesterol problem develop to more complicate health problem such as heart disease and hypertension.



The most important step when it comes to reducing cholesterol is diet. What you eat and how it is prepared has a big impact on blood cholesterol levels, and the thing that affects it the most is not what you may think. There was a time when a low cholesterol diet meant avoiding any food that had cholesterol in it. This made for a limited diet that many people just didn’t want to follow because all sources of food derived from animals has cholesterol in it.



The natural way to reduce cholesterol will be to do something physical everyday. A person can do brisk walking every other day while those in between can be working up some sweat in the gym while working on the weight machines.



Cholesterol is a naturally occurring substance. So too are the nutrients that can be used to reduce cholesterol naturally. There are a variety of different naturally occurring minerals that dispose of excess cholesterol and reduce bad cholesterol buildup, as well as increasing your good cholesterol levels. When you add these nutrients into your diet regularly, your bad cholesterol will start to lower and your good cholesterol will increase. All of this can occur without any side effects at all, making it an effective way to reduce your cholesterol levels over time as well as your risk for coronary heart disease.

Article courtesy of GoArticles.net
Author:Louis Richard.

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Friday 19 February 2010

Cholesterol Build up.

This Blog will be devoted to Heart related diseases and Vascular problems!

This subject is very close to my Heart (no pun intended) because of the loss
of my late wife Millie - who passed away because an Aneurysm Repair she
had done which had a lot of risks involved and of which - some were Fatal.

More to come. I can't continue right now.
John.