Posted by Vishva News Reporter on November 12, 2008



If you Google "YOU ARE WHA YOU EAT" you will get 108,000,000 hits.....and that is why it is a universal knowledge catch phrase.....

PVAF is bringing you this news item again in November 2008 after first publishing it as the first item in 2007 because on this planet earth there are two types of extreme humans suffering from food which seems to continue year after year:

  1. Those who do not get enough daily food and they are starving by not even getting one square meal a day...and stats say that is about half of the 5 billion people on earth...

  2. Those who have too much too eat to an extent that about 50 percent populations in these developed first world countries are classified as obese and suffer from lifestyle diseases from all kinds of cancer to depressions to all kinds of autoimmune diseases for which there is not cure by current sciences except perhaps to change the lifestyle which make life diseases...

FactMonster.com (formerly known as Infopleasekids.com) was launched in August 2000 by Information Please. Fact Monster and its Homework Center have received national recognition for their unbeatable reference materials, fun facts and features, and individualized homework help for children and of course adults who missed childhood.....including a web page titled "YOU ARE WHAT YOU EAT".....



The next page of this news item which you access by clicking on the line outside this box tells you a lot about some very basic natural food items which can keep you very healthy in 2007....



Food for Thought & EATING TOO...
A new year means eating a new leaf in 2007 with
Cranberries, Flaxseed, Garlic, Lentils, Oranges,
 Spinach, Tilapia, Tomato Juice,
Walnuts and Wheat germ.....


Headshot of Leslie Beck

If you ate your way through December, your New Year's resolution list probably includes eating healthfully, be it to boost energy, improve your well-being or lose those holiday pounds.

Rather than thinking about what you can't eat, instead focus on what you can eat. This year, resolve to add foods to your diet that are loaded with nutrients and antioxidants and not overloaded with saturated fat and calories. It may not seem like a big change, but replacing that chocolate bar with an orange -- or the diet cola with tomato juice -- means a significant improvement in nutrition.

To get your eating habits back on track, include the following nutrition standouts in your diet. Take it meal by meal, day by day.

Cranberries: These small red berries are loaded with anthocyanins, antioxidants shown to thwart urinary tract infections by preventing bacteria from attaching to the bladder wall. Studies show that cranberries' anthocyanins also act against bacteria linked to stomach ulcers and gum disease.

Flaxseed: These tiny brown seeds are rich in fibre, omega-3 fats, and phytochemicals called lignans. Consuming flaxseed on a regular basis can help reduce LDL (bad) cholesterol levels and, as a result, may help prevent heart disease. Preliminary research also suggests that ground flaxseed may guard against prostate and breast cancers.

To reap the goodness of flaxseed, add ground flaxseed to foods. Whole flaxseed may pass through your intestine undigested, meaning you won't get the lignans or the omega-3 fats. Flaxseed oil contains the omega-3 fats, but it doesn't have the fibre found in ground flaxseed -- four grams per two tablespoons (25 ml).

Add ground flaxseed to hot cereal, smoothies, yogurt, applesauce and casseroles. Bake it into cookies and muffins. Add a teaspoon to mustard or mayonnaise when making a sandwich.

Garlic: It seems this centuries-old remedy has the power to ward off more than vampires. Studies show garlic can help reduce cholesterol levels, lower elevated blood pressure and inhibit the growth of certain bacteria. Garlic also has anti-cancer potential; studies show that regular garlic consumers have a lower risk of esophageal, stomach and colon cancers. It's also thought that garlic may help prevent prostate cancer.

The compounds that make garlic -- and your breath -- smell bad, are the same ones responsible for its health benefits. Beneficial sulphur compounds are released when garlic is crushed, chopped or chewed. Studies suggest that eating one-half to one clove per day is enough to reap health benefits.

Add crushed or chopped fresh garlic to salad dressings, dips, marinades, pasta sauces, soups and stir-fries. A warning: Eating raw garlic may irritate the stomach.

Lentils: This A-list food is an excellent source of vegetarian protein that's packed with fibre and folate, a B vitamin linked to protection from heart disease and cancer. One-half cup (125 ml) of lentils supplies half your daily folate requirement. Not to mention a fair amount of magnesium and potassium, two minerals that help keep blood pressure in check. What's more, the carbohydrate in lentils is digested slowly and enters the bloodstream gradually, providing sustained energy.

Buy lentils canned or dried. If you buy them dried, you'll need to cook them first. If you use canned lentils (they're already cooked), drain them and rinse with water before using to remove sodium that's been added. Add lentils to salads, soups, pasta sauces, chili, tacos and burritos.


Oranges: It's true that oranges are an excellent source of vitamin C; one medium orange has 30 milligrams (women require 75 milligrams of vitamin C per day; men need 90). But there's more to oranges than vitamin C. Oranges contain hesperidin, an antioxidant that boosts the effect of vitamin C in the body and has anti-inflammatory and anti-cancer properties.

Oranges also deliver a fair amount of folate, potassium and soluble fibre -- the type of fibre that helps lower cholesterol and maintain stable blood-sugar levels. (One orange has 3 grams of fibre.) Add orange segments to spinach salad, breakfast smoothies and low-fat yogurt. Toss orange sections on breakfast cereal, pancakes and waffles. Or simply enjoy an orange out of hand as a midday snack.

Spinach: When it comes to vitamins, minerals and disease-fighting chemicals, spinach is hard to beat. It's an excellent source of lutein and zeaxanthin, antioxidants thought to guard against cataracts and macular degeneration. (Macular degeneration is the leading cause of severe vision loss in older adults.) A half-cup (125 ml) serving of cooked spinach serves up plenty of calcium (139 milligrams), iron (3.5 milligrams) and folate (139 micrograms). And thanks to its sizable vitamin K content -- one serving supplies four times your daily requirement -- spinach may help slow age-related bone loss and prevent hip fractures.

Add spinach to salads and sandwiches or throw in pasta sauces, stir-fries and soups during the last few minutes of cooking. Or enjoy it steamed; add a splash of raspberry vinegar when serving.

Tilapia: If you're looking for a change from salmon, consider adding tilapia to your heart-healthy menu. This mild-tasting white fish is high in protein, contains virtually no saturated fat and is an environmentally sustainable choice. Tilapia farmed in the United States are raised in environmentally friendly systems that guard against escapes and pollution. (Avoid farmed tilapia from China and Taiwan, where escapes and pollution are common.) Grill, bake or steam tilapia with fresh lemon and herbs.

Tomato juice: While tomato juice is noted for its vitamin C, it's prized for its lycopene.

A powerful antioxidant, lycopene is linked with protection from heart disease and prostate cancer. A Harvard University study found that eating 10 or more servings a week of tomato products reduced the risk of prostate cancer by as much as 35 per cent.

The ideal intake of lycopene remains unknown. However, the men in the Harvard study with the greatest protection against cancer consumed at least 6.5 mg a day.

One cup (250 ml) of tomato juice supplies 23 mg of lycopene along with plenty of beta-carotene, folate, vitamin C and potassium -- all for only 44 calories.

Walnuts: Many studies link nuts with protection from heart attack, high blood pressure, diabetes, even Alzheimer's disease. While all nuts are good for you, only walnuts contain a significant amount of omega-3 fats (called alpha-linolenic acid). Walnuts are also rich in plant sterols, compounds shown to lower LDL cholesterol, and they provide magnesium, copper, folate and vitamin E.

To prevent weight gain, limit your portion size to one-quarter cup (50 ml). (Fourteen walnut halves have 190 calories.) Add walnuts to salads, stir-fries, hot cereal or homemade trail mix.

Wheat germ: Essentially the heart of the wheat kernel, this whole grain is a concentrated source of nutrients. Two tablespoons (25 ml) of wheat germ provides a good source of folate, thiamin, magnesium, phosphorus, zinc and selenium.

Leslie Beck, a Toronto-based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. Visit her website at lesliebeck.com.



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