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This article is about drinking lemon water when you wake up and its benefits. You squeeze half a lemon into a cup of lukewarm water and wait 30 minutes to eat breakfast. It has several health benefits such as helping to keep your skin clear, giving you a boost of energy, maintaining pH levels and strengthening your immune system.

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- Can't quit drinking soda? You aren't alone. Even though we know sugary drinks can increase the risk of weight gain and obesity, as well as Type 2 diabetes and cardiovascular disease, some of us still think "yes, but is life worth living without the sweet stuff?"

What about replacing just one sugary beverage with water? A new study from Virginia Tech, published in the journal Nutrients, found that subbing H20 for one sugary drink every day can reduce body weight and improve overall health.

Just one a day? We can do that. And the researchers say little changes like this add up. People who drink more water tend to have healthier diets overall.

The initial study was funded by the Drinking Water Research Foundation, an independent not-for-profit organization that supports research in areas related to consumers and drinking water- so of course they're going to be "pro-water". But so are nutritionists and your doctor, and with the soft drink industry making record sales with bottle water, everybody's on board with the news. Drink up!

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Swapping just one soda a day for water can improve health

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Can't quit drinking soda? You aren't alone. Even though we know sugary drinks can increase the risk of weight gain and obesity, as well as Type 2 diabetes and cardiovascular disease, some of us still think "yes, but is life worth living without the sweet stuff?"

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Water

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Water

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Water

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Water

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Water

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by Dr. Mercola

Magnesium is the fourth most abundant mineral in your body. Researchers have detected more than 3,750 magnesium-binding sites on human proteins [1] giving an indication of its wide-ranging health effects. More than 300 different enzymes also rely on magnesium for proper function.

A common estimate is that 50 to 80 percent of Americans are deficient in magnesium, and the health consequences are significant. Magnesium plays an important role in your body's biochemical processes, many of which are crucial for proper metabolic function. This includes but is not limited to:

Creation of adenosine triphosphate (ATP), the energy currency of your body [2],[3]

Relaxation of blood vessels

Muscle and nerve function, including the action of your heart muscle

Proper formation of bones and teeth

Regulation of blood sugar and insulin sensitivity, which is important for the prevention of type 2 diabetes. [4], [5], [6], [7], [8] For example, magnesium is essential for insulin release by pancreatic β-cells, and acts as a messenger for insulin action [9]

Magnesium and Heart Health

If you're lacking in cellular magnesium, it can lead to the deterioration of your cellular metabolic function and mitochondrial function, which in turn can lead to more serious health problems. The scientific evidence suggests magnesium is particularly important for your heart health.

Moreover, it's very important to have a proper balance between magnesium and calcium, but few people get enough magnesium in their diet these days, while calcium tends to be overused and taken in high quantities.

Insufficient magnesium tends to trigger muscle spasms, and this has consequences for your heart in particular. This is especially true if you also have excessive calcium, as calcium causes muscle contractions.

Magnesium also functions as an electrolyte, which is crucial for all electrical activity in your body. [10] Without electrolytes such as magnesium, potassium and sodium, electrical signals cannot be sent or received, and without these signals, your heart cannot pump blood and your brain cannot function properly.

As explained by Dr. Carolyn Dean, author of the seminal paper " Death by Medicine" in 2003 (identifying modern medicine as a leading cause of death in the U.S.) and the book, " The Magnesium Miracle," your heart has the highest magnesium requirement of any organ, specifically your left ventricle.

With insufficient amounts of magnesium, your heart simply cannot function properly. Hypertension (high blood pressure), cardiac arrhythmia, [11] cardiovascular disease (CVD) and sudden cardiac death are all potential effects of magnesium deficiency and/or a lopsided magnesium to calcium ratio.

Magnesium Associated With Lower Cardiovascular Disease Risk

According to a systematic review and meta-analysis [12] published in 2013, "circulating and dietary magnesium are inversely associated with CVD risk." This means the lower your magnesium intake (and the lower the circulating magnesium in your body), the higher your risk for CVD.

* Each 0.2 millimole per liter (mmol/L) of circulating magnesium was associated with a 30 percent lower risk of CVD

* A 200 milligram per day (mg/d) increase in dietary magnesium was associated with a 22 percent lower risk of fatal ischemic heart disease (IHD), but had no significant impact on CVD risk.

The inverse association between dietary magnesium intake and IHD also leveled out above 250 mg/d

The authors noted their finding "supports the need for clinical trials to evaluate the potential role of magnesium in the prevention of CVD and IHD." The Weston A. Price Foundation has also noted that: [13]

[M]agnesium shines brightest in cardiovascular health. It alone can fulfill the role of many common cardiac medications: magnesium inhibits blood clots (like aspirin), thins the blood (like Coumadin), blocks calcium uptake (like calcium channel-blocking drugs such as Procardia) and relaxes blood vessels (like ACE inhibitors such as Vasotec)

Magnesium May Be Key for Blood Pressure Control

Recent research [14], [15] also suggests magnesium may be a key component of blood pressure management. Addressing your high blood pressure is important, as it is a risk factor for both heart disease and stroke. As mentioned, magnesium helps relax and dilate your blood vessels, thereby reducing your blood pressure.

In this review, data from 34 clinical trials involving more than 2,000 participants was evaluated. The studies used dosages of magnesium supplements ranging from 240 mg/d to 960 mg/d.

Although the association was mild, they did find that higher magnesium intake was associated with "healthy reductions" in blood pressure. Key findings include:

* A daily dose of 368 mg of magnesium, taken for three months, lowered systolic blood pressure (the upper number in the blood pressure reading) by 2 millimeters of mercury (mm/Hg) and diastolic blood pressure (the lower number) by 1.78 mm/Hg

* Those who took 300 mg of magnesium per day were able to elevate their circulating magnesium levels and lower their blood pressure in as little as four weeks

* Higher magnesium intake was associated with improved blood flow

* Benefits of magnesium appeared to be restricted to those who had insufficiency or deficiency in magnesium to begin with, meaning those whose blood pressure might have been caused by lack of magnesium.

According to lead author Dr. Yiqing Song, "Such suggestive evidence indicates that maintenance of optimal magnesium status in the human body may help prevent or treat hypertension." [16]

To Optimize Your Magnesium, Eat Magnesium-Rich Foods

According to the authors, 368 mg of magnesium can be obtained from a healthy diet, so you do not necessarily need to take a supplement. Dr. Suzanne Steinbaum, a New York City cardiologist, told Medicinenet.com: [17]

'As clinicians, we need to stress the importance of a well-balanced meal, not only for all the cholesterol lowering and sugar-modulating benefits, but for ensuring an adequate amount of magnesium in the blood,' adding that 'checking magnesium levels as part of a screening for heart health may become an essential part of prevention and for treatment of blood pressure.'

Indeed, a useful way to maintain healthy magnesium levels is to make sure you eat plenty of dark-green leafy vegetables. Juicing your greens is an excellent way to increase your magnesium, along with many other important plant-based nutrients.

That said, if the mineral is lacking in the soil, it's also going to be low in the food, and mineral depleted soils are commonplace these days unless the farmer is using regenerative methods. If you eat organic whole foods and show no signs of deficiency, you're probably getting sufficient amounts from your food.

If you eat well but still exhibit deficiency signs (discussed below), you may want to consider taking a supplement as well. When it comes to leafy greens, those highest in magnesium include:

Other foods that are particularly rich in magnesium include: [18], [19], [20], [21]
Raw cacao nibs and/or unsweetened cocoa powder
One ounce or 28 grams (g) or raw cacao nibs contain about 64 mg of magnesium, plus many other valuable antioxidants, iron and prebiotic fiber that help feed healthy bacteria in your gut.
Avocados
One medium avocado contains about 58 mg of magnesium, plus healthy fats and fiber and other vitamins. They're also a good source of potassium, which helps offset the hypertensive effects of sodium.
Seeds and nuts
Pumpkin seeds, sesame seeds and sunflower seeds score among the highest, with one-quarter cup providing an estimated 48 percent, 32 percent and 28 percent of the recommended dietary allowance (RDA) of magnesium respectively. Cashews, almonds and Brazil nuts are also good sources; 1 ounce (28 g) of cashews contains 82 mg of magnesium, which equates to about 20 percent of the RDA.
Fatty fish
Interestingly, fatty fish such as wild caught Alaskan salmon and mackerel are also high in magnesium. A half fillet or 178 g (about 6.3 ounces) of salmon can provide about 53 mg of magnesium, equal to about 13 percent of the RDA.
Squash
One cup of winter squash provides close to 27 g of magnesium; about 7 percent of your RDA.
Herbs and spices
Herbs and spices pack lots of nutrients in small packages, and this includes magnesium. Some of the most magnesium-rich varieties are coriander, chives, cumin seed, parsley, mustard seeds, fennel, basil and cloves.
Fruits and berries
Ranking high for magnesium are papaya, raspberries, tomato, cantaloupe, strawberries and watermelon. For example, one medium sized papaya can provide nearly 58 g of magnesium.

Magnesium Level Inversely Associated With Arterial Calcification

In related news, your blood level of magnesium has also been shown to be inversely associated with coronary artery calcification (CAC). [22] Previous studies have noted this association among patients with chronic kidney disease, but this study found the same correlation exists among general, otherwise healthy populations.

Among people who did not have any signs of symptomatic cardiovascular disease, and compared to those with the lowest serum levels, those who had the highest serum level of magnesium had a:

48 percent lower risk of high blood pressure

69 percent lower risk of type 2 diabetes

42 percent lower risk of an elevated CAC score

A 0.17 milligram per deciliter (mg/dL) increase in serum magnesium was associated with a 16 percent reduction in CAC score. The authors concluded that:

[L]ow serum magnesium was independently associated to higher prevalence not only of hypertension and DM2 [diabetes mellitus 2], but also to coronary artery calcification, which is a marker of atherosclerosis and a predictor of cardiovascular morbidity and mortality.

Magnesium Intake Is Also Inversely Associated With Inflammation Marker

Research published in 2014 also found that higher magnesium intake is inversely associated with serum C-reactive protein (CRP) levels. [23] CRP is a marker for inflammation and rises when you have inflammation brewing in your body. Here, data collected from seven cross-sectional studies of more than 32,900 people showed that people who had higher magnesium intake had lower CRP levels. According to the authors:

This meta-analysis and systematic review indicates that dietary Mg [magnesium] intake is significantly and inversely associated with serum CRP levels. The potential beneficial effect of Mg intake on chronic diseases may be, at least in part, explained by inhibiting inflammation.

Risk Factors, Signs and Symptoms of Magnesium Deficiency

A primary risk factor for magnesium deficiency is eating a processed food diet, and the reason for this is because magnesium resides at the center of the chlorophyll molecule. If you rarely eat leafy greens and other magnesium-rich whole foods (listed above), you may not get enough magnesium from your diet alone.

Magnesium is also lost through stress, sweating from heavy exertion, lack of sleep, alcohol consumption and use of certain prescription drugs (especially diuretics, statins, fluoride and fluoride-containing drugs such as fluoroquinolone antibiotics), and tend to decline in the presence of elevated insulin levels. [24] These are all factors that affect a large majority of people in the Western world.

Unfortunately, unlike sodium or potassium, there is no easily available commercial lab test that will give you a truly accurate reading of your magnesium status. The reason for this is because the vast majority of the magnesium in your body is found in bones and soft tissues.

Only 1 percent of it shows up in your blood. That said, some specialty labs do provide an RBC magnesium test that can give you a reasonable estimate. Perhaps the best way to ascertain your status is to carefully evaluate and track your symptoms.

Early signs of magnesium deficiency include "Charlie horses" (the muscle spasm that occurs when you stretch your legs), headaches/migraines, loss of appetite, nausea and vomiting, fatigue or weakness. These are all warning signs indicating you probably need to boost your magnesium intake.

More chronic magnesium deficiency can lead to far more serious symptoms such as abnormal heart rhythms and coronary spasms, seizures, numbness and tingling, as well as changes in personality and behavior.

Dean's book, "The Magnesium Miracle, " contains an extensive list of signs and symptoms, which can be helpful for evaluating your magnesium status. You can also follow the instructions in her blog post, "Gauging Magnesium Deficiency Symptoms," [25] which will give you a check list to go through every few weeks. This will also help you gauge how much magnesium you need to resolve your deficiency symptoms.

Tips and Suggestions on Dosage

The RDA for magnesium [26] ranges from 310 to 420 mg per day, depending on your age and sex. However, as noted by Dean, some researchers believe as much as 600 to 900 mg/d may be required for optimal health. Fortunately, there's room for error. Magnesium is quite safe, so you don't have to worry about taking too much. That said, if you have renal failure, you'll want to avoid taking too much, as it could have adverse effects.

Dean suggests using your intestinal reaction as a marker for your ideal dose. Start out at 200 mg of oral magnesium citrate per day, and gradually increase your dose until you develop slightly loose stools. This is your personal cutoff point. When your body has too much magnesium it simply flushes it out the other end. Magnesium citrate is known for having a laxative effect, which is why it's recommended in this case.

When Supplementing, Balance Magnesium with Calcium, Vitamin K2 and D

One of the major benefits of getting your nutrients from a varied whole food diet is that you're less likely to end up with lopsided nutrient ratios. Foods in general contain all the cofactors and needed co-nutrients in the proper ratios for optimal health. Essentially, the wisdom of Mother Nature eliminates the guesswork. When you rely on supplements, you need to become savvier about how nutrients influence and interact with each other in order to avoid getting yourself into trouble.

For example, it's important to maintain the proper balance between magnesium, calcium, vitamin K2 and vitamin D. Unfortunately, we don't yet know the precise ideal ratios between all of these nutrients, but some general guidelines and considerations include the following:

* Magnesium will help keep calcium in your cells so they can do their job better. The ideal ratio between magnesium and calcium is currently thought to be 1:1. Keep in mind that since you're likely getting far more calcium from your diet than you are magnesium, your need for supplemental magnesium may be two to three times greater than calcium.

Vitamin K2 has two crucial functions, one is in cardiovascular health and the other is in bone restoration. By removing calcium from the lining of the blood vessels and shuttling it into your bone matrix, vitamin K2 helps prevent occlusions from atherosclerosis. Meanwhile, vitamin D helps optimize calcium absorption.

Vitamins D and K2 also work together to produce and activate Matrix GLA Protein (MGP), which congregates around the elastic fibers of your arterial lining, thereby guarding your arteries against calcium crystal formation. Magnesium and vitamin K2 also complement each other, as magnesium helps lower blood pressure, which is an important component of heart disease.

* While the ideal or optimal ratios between vitamin D and vitamin K2 have yet to be determined, Dr. Kate Rheaume-Bleue (whom I've interviewed on this topic) suggests taking 100 micrograms (mcg) of K2 for every 1-2,000 international units (IUs) of vitamin D you take.

* As for how much vitamin D you need, I strongly recommend getting your vitamin D level tested twice a year (summer and winter) to help determine your personal dosage. Sensible sun exposure is the ideal way to optimize your levels, but if you opt for a supplement, your "ideal dosage" is one that will put you into the therapeutic range of 40 to 60 nanograms per milliliter (ng/ml).

Sources and References

Read the full article at Mercola.

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Magnesium - An Essential Mineral for Heart Health

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Magnesium is the fourth most abundant mineral in your body. Researchers have detected more than 3,750 magnesium-binding sites on human proteins giving an indication of its wide-ranging health effects. More than 300 different enzymes also rely on magnesium for proper function.

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This article is about the health benefits of potassium. It talks about how you can lose potassium and how you can gain it back. You can loose it from the sun and you can gain it back by eating foods that are rich in potassium. It gives you a daily intake chart where you can see how much potassium you need a day.

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Potassium is an essential mineral to benefit the human body. It's commonly known that low levels of potassium can occur in the body after working out, being in the sun for too long, or when suffering from diarrhea. It's important to learn how to recover from a potassium loss and to learn about the health benefits of potassium so you can have a healthy functioning body.

Avocado may be the best source of potassium, but since some people have allergies, potassium can be found in other foods too. Other foods to eat include vegetables such as dark leafy greens, squash, mushrooms, and kidney beans. Potatoes also have a high source of potassium and are easy to find at any store. Potassium is also present in bananas, lentils, papaya, asparagus, yogurt and fish. People can also buy potassium supplements that are often dissolvable in water, for faster absorption.

What Is the Recommended Daily Amount of Potassium?

What Are Common Potassium Deficiency Symptoms?
Low potassium levels can make a person feel quite ill, and they can occur rapidly. Low potassium levels are called hypokalemia. Watch for symptoms of severe muscle fatigue, and difficulty walking.

You may also generally feel weak and experience muscle cramps . Potassium deficiency can lead to constipation, bloating, tingling or numbness. If it's due to dehydration, you may also feel nauseous and confused. You'll need to replenish your potassium levels quickly, but the good news is that you'll immediately feel better.

What Are the Health Benefits of Potassium?

Potassium is often prescribed to people who have a predisposition to heart disease or high blood pressure. It can also be used to treat stroke and regulate irregular heart beats. It's something that's often given through IV (Intravenous therapy) at the hospital for people who are admitted with heart issues or who have had heart attacks. Potassium plays a key role in keeping the heart beating at a normal rhythm.

Potassium is one of the more important minerals for the body. It's also considered an electrolyte, a substance that contains a charge in your body and is essential for life. Taking potassium can help to prevent an imbalance and also be used to treat certain diseases.

Potassium has an essential role in the human body. It can aid in the transmission of nerve signals, which is the electricity of the human body.

It's also helpful for people who are dehydrated, and can regulate fluid balance in the body. It's also essential for a variety of different chemical reactions.

People who suffer from the ear balance condition called Meniéres may also find it beneficial. Potassium can prevent thallium poisoning and Insulin resistance in diabetics.

People who suffer from digestive disturbances may also find it beneficial. It can be used to treat colitis, and constipation.

It's beneficial for treating cognitive dysfunctions such as mental confusion. It's good for people who suffer from insomnia or irritability. It's also beneficial as part of the supplements that are given to Alzheimer's patients.

http://dailyhealthyfoodtips.com/health-benefits-of-potassium/ Health Benefits Vitamins & Minerals bloating,colitis,constipation,diarrhea,difficulty walking,Health Benefits,heart attacks,Insomnia,Meniéres,muscle fatigue,potassium,Potassium Deficiency Symptoms,Protect Your Heart,Recommended Daily Amount,Sources of Potassium,tingling arso_martin@hotmail.com Administrator Daily Healthy Food Tips

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Health Benefits of Potassium: Protect Your Heart

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Potassium is an essential mineral to benefit the human body. It's commonly known that low levels of potassium can occur in the body after working out, being in the sun for too long, or when suffering from diarrhea.

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Zinc Minerals

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Potassium Minerals

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Iron Minerals

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Calcium Minerals

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Magnesium Minerals

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This article is about how you should be getting vitamins. You should be eating a balanced diet and are able to get all your vitamins from just food sources. If you aren't getting enough then your doctor should then be able to give you a vitamin supplement, while you are still eating a healthy diet.

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Overwhelmed by the towering shelves of vitamin and mineral supplements in the grocery store?

There are so many options that sound great, but there are also so many questions: Which ones really work? Exactly how effective are they? Are they worth the money?

These are good questions for anybody who wants to live healthier and avoid heart disease and stroke. But before you start buying everything from Vitamin A to Zinc, remember there's only one way to be sure you're getting the vitamins and minerals your body needs: Eat healthy foods.

Supplements can be beneficial, but the key to vitamin and mineral success is eating a balanced diet. Before taking vitamin and mineral supplements, talk to your physician about your personal dietary plan.

Food first!

"Nutritionists recommend food first because foods provide a variety of vitamins and minerals and also dietary factors that are not found in a vitamin or mineral supplement," said Penny Kris-Etherton, Ph.D., R.D., and Distinguished Professor of Nutrition at the Pennsylvania State University's College of Health and Human Development.

For example, she points out that foods provide many bioactive compounds and dietary fiber that typically aren't found in supplements. And some supplements don't allow for full absorption of vitamins.

"If taken on an empty stomach without any food, some of the fat-soluble vitamins will not be absorbed as well as they would if the supplement was consumed with a food that provides fat," said Kris-Etherton, who also is a volunteer with the American Heart Association.

Supplements May Help

While diet is the key to getting the best vitamins and minerals, supplements can help. For instance, if you're doing your best to eat healthy foods but still are deficient in some areas, supplements can help. The key is to ensure they're taken in addition to healthy diet choices and nutrient-dense foods. They're supplements, not replacements. Only use supplements if your healthcare professional has recommended them.

"A supplement will generally provide 100 percent of the daily recommended allowance for all vitamins and minerals," Kris-Etherton said. "Therefore, many nutritionists will agree that a supplement is OK if nutrient needs are not being met by a healthy food-based diet."

Do What's Best for You

As said earlier, before taking vitamin and mineral supplements, talk to your physician about your personal dietary plan. Also, consider these recommended "do's and don'ts" from the American Heart Association:

Do this:

Eat a healthy diet. There's just no substitute for a balanced, nutritious diet that limits excess calories, saturated fat, trans fat, sodium and dietary cholesterol. This approach has been shown to reduce coronary heart disease risk in healthy people and those with heart disease.

Patients with heart disease should consume about 1 gram of omega-3 fatty acids called EPA + DHA. This should ideally come from fish. This can be hard to get by diet alone, so a supplement could be needed. As always, consult with a physician first.

If you have elevated triglycerides, try to get 2 to 4 grams per day of EPA+DHA.

Don't do this:

Don't take antioxidant vitamin supplements such as A, C and E. Scientific evidence does not suggest these can eliminate the need to reduce blood pressure, lower blood cholesterol or stop smoking.

Do not rely only on supplements. There isn't sufficient data to suggest that healthy people benefit by taking certain vitamin or mineral supplements in excess of the daily recommended allowance. Some observational studies have suggested that using these can lower rates of cardiovascular disease and/or lower risk factor levels. However, it's unclear in these studies whether supplements caused these improvements.

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Overwhelmed by the towering shelves of vitamin and mineral supplements in the grocery store? There are so many options that sound great, but there are also so many questions: Which ones really work? Exactly how effective are they? Are they worth the money?

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Do you have a good idea about what a body needs? Most people have a clue. Your body needs many minerals and nutrients everyday. This article will help educate you to understand the benefits of the major vitamins.

Vitamins can be synthesized for body usage, it is essential that you know how vitamins and minerals react with one another. For instance, calcium can make it harder for your body to absorb iron.

You have to know how your supplements interact to ensure they're being absorbed adequately. One good example is the fact that calcium can prevent the body from absorbing iron. It's a good idea to drink some orange juice with your iron supplement while avoiding antacids and dairy products for at 30 minutes after taking iron.

Red Blood Cells

Iron is great for making red blood cells. These red blood cells deliver oxygen in your body. Women will require a higher iron intake than men do. You may lack sufficient iron deficient if you feel exhausted or breathing difficulties.

Any supplement with fat needs to be taken on a full stomach. Vitamins K, A and E are among those vitamins that need to be taken with food. Absorption is more effective if the food has a certain amount of fat.

You can find riboflavin and vitamin B2 in green beans, asparagus, in bananas, green beans, asparagus and popcorn. This nutrient also stops cancer, anemia, and anemia.

We often do our best to eat as healthy as we can but our budgets simply do not allow for it. Vitamins and minerals help your body work the way it's supposed to in order to better burn the junk food you consume to stay healthier.

Vitamin A will boost immune system and it helps with your skin's aging process while keeping heart disease at bay. However, it can be poisonous if you take too much, so do not exceed the RDA for this vitamin.Carrots, squash and dark, and dark leafy greens contain ample supplies of vitamin A.

Vitamin C

Vitamin C is in citrus fruits. Supplements are great for anyone who just can't get enough of this vitamin. This vitamin is excellent for the prevention of colds, acne, stomach ulcers, acne, and stomach ulcers. Also, newer studies have been showing vitamin C to have a positive effect on patients with Alzheimer's, dementia and ADHD.

A mineral supplement that you will want to add as well.

In the current difficult economic climate, it's easy to ignore our health and instantly eat fast food devoid of important vitamins and minerals you need. Get yourself some bottled vitamins to make sure you have the nutrients to stay healthy.

Calcium Carbonate

Take your calcium carbonate with your meals. You can take calcium citrate when your stomach is empty, but calcium carbonate could upset your stomach if not taken with food. If you do not, the calcium will not be absorbed by the body.

Eat raw or steamed veggies. Vitamins can be lost when food is cooked. Steaming is the best way to reduce nutrient loss in vegetables. Flash frozen vegetables still have high vitamin content also, just be sure you do not overcook them.

Try eating raw or steamed.The cooking process actually depletes the vitamins from foods. Steaming veggies makes them lose any of their vitamins. You can still get vitamins from flash frozen vegetables, but do not cook them too long.

Nutrients from supplements are as good as nutrients in food. A supplement may not be as easily absorbed, but it does provide you with benefits. Find a good multivitamin to purchase and try it.

Flax seed oil and turmeric are nutritious supplements to look for to add some essential nutrients to your diet. Both supplements have properties that can help ward off illness.

Magnesium Deficiency

Try drinking soy milk if you're vegetarian or vegan and not getting enough vitamin D and calcium. Both nutrients are found here in abundance, yet there are no animal products. Research online and find the best option for you.

Cook up fresh meals as often as possible and only cook the amount you are going to eat in that sitting.

If you have suffered a heart attack and your doctor has given you a diagnosis of coronary heart disease, a good supplement to add to your diet is vitamin E to help lessen your chance of having a second heart attack. Eat more nuts and seeds and ask your doctor.

Zinc supplements will help you with fighting off things like colds and the flu effectively. This is a trace element that's essential that will boost immune system functions to help with infections that are in the lungs, ear infections and parasitic infections, and lower respiratory infections. Zinc also good for your eyes and can help them stay healthy. Zinc can be taken either topically or applied topically.

Fat loss is something we all crave and vitamins and minerals will help aid in that goal. If your body feels it is not getting proper nourishment, it will store fat. However when you are abundant in vitamin and minerals internally the body tends to burn fat first. It is similar to drinking tons of water in order to shed pounds. If you have something in your body it doesn't need, this will get out of the body faster.

Soy milk can be a good vegan milk if you want vitamin D. It has lots of these nutrients and yet doesn't include any animal products. Research online to locate the best ones.

The workings of your inner body functions. It also helps you look your physical appearance. To look your best, take vitamins C, biotin, and E and Biotin are crucial. Be certain you take enough of these vitamins to stay looking great.

When taking your minerals or vitamins, have a healthy meal. Your body absorbs vitamins easier if taken with food. Additionally, eating will help keep you from becoming nauseous after taking a vitamin and mineral supplement.

The fresher a vegetable it is, the better the vitamin and mineral content. The longer it takes for it to ship and sit in the store, the more time there is for vitamins to deplete.

Are you more comfortable with your knowledge about the health of your body? It is important that you care for your body, and it is hoped that this is even more apparent after reading this article. It will be easier for you to take care of your body with these tips.

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Are Vitamins And Minerals Really Worth It? This Article Will Give You Answers!

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Do you have a good idea about what a body needs? Most people have a clue. Your body needs many minerals and nutrients everyday. This article will help educate you to understand the benefits of the major vitamins. Vitamins can be synthesized for body usage, it is essential that you know how vitamins and minerals react with one another.

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Vitamin D

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Vitamin E

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Vitamin K

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Vitamin A

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Vitamin C

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This article talks about how you can lose weight just by getting enough protein in your diet and exercising. It talks about how people often associate protein to just building muscle and a lot of people take it out of their diet to avoid adding more weight to themselves.

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When people hear the word protein they often relate it to building muscle. And sometimes women shy away from it because of that very reason.

But protein is an absolute essential macronutrient that I highly recommend being combined in every meal you eat. This is especially true if you are on a body transformation journey and doing both intense resistance and cardio training in your program.

Don't confuse fat loss and weight loss

RELATED: RECOMMENDED PLANS FOR YOU

I want to briefly mention that our focus should be on fat loss and not weight loss. So many people focus on weight loss and the number on the scale. This is not a good indicator of our success throughout our body transformation journeys. It doesn't tell us anything about our body composition; how much fat we have compared to how much lean muscle.

Focus on losing fat throughout your programs and use the mirror as a gauge and the clothes you wear. Basically, if your clothes are loose fitting and you can visibly see the changes; then you are on the right track!

Let's look at three reasons to eat more protein to lose weight and help your body transformation goals.

Reason 1: Promotes satiety & helps maintain stable blood sugar levels

Satiety is a feeling of satisfaction from the food we eat. Protein is important because it helps you feel fuller longer. We know from research that meals rich in protein stabilize blood sugar levels to promote sustained energy and decrease sugar cravings.

Both of these help maintain our satiety levels and are crucial to fat loss!

A higher protein intake has been shown to increase levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while also decreasing levels of the hunger hormone ghrelin. Basically, this leads to a major reduction in hunger and is the reason behind the satiety benefits of protein.

Protein is also important for slowing down the digestion process which also aids in satiety and stabilizes blood sugar levels.

Combining protein with the right carbohydrates at the right time slows the absorption of glucose from our stomachs into our bloodstream, which is the mechanism behind keeping our blood sugar from skyrocketing and assists in preventing future cravings.

Reason 2: Promotes thermogenesis

Thermogenesis is the process of calories being released as heat. The "thermic effect of food" is the energy we use to digest food into small, absorbable components. Out of the three macronutrients (i.e. protein, carbs & fats), protein has the highest thermic effect of food which essentially means that we burn more calories to process protein than to process carbs or fats.

This is a very important reason why protein should be a part of every meal. In addition to providing satiety benefits, we also burn the most calories just to process and utilize protein.

Reason 3: Promotes muscle repair and growth

As I mentioned in the introduction to this article, we need to focus on fat loss and not weight loss. If we don't do the right kind of exercise or consume enough protein, we will lose muscle mass which will hamper our metabolism and prevent us from achieving our body transformation goals.

Muscle tissue is like our "metabolic furnace". It helps us burn more calories even at rest (i.e sleeping). Eating plenty of protein can reduce muscle loss, which will keep our metabolism running higher as we shed the body fat.

This ties into the importance of a progressive resistance training program for building lean muscle tissue. This will enhance the lean tissue we have and help increase our metabolisms and help us permanently keep the body we desire. Protein is crucial for aiding in the recovery from workouts, and building and repairing muscle tissue.

I think protein is the king of all nutrients when it comes to fat loss and achieving your body transformation goals. It helps maintain satiety, promotes thermogenesis and aids in recovering and enhancing muscle tissue.

Protein helps us tip the "calories in vs calories out" balance in your favor and helps keep our metabolism revving on high. Over time, this can cause a huge difference in our body transformation goals!
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3 Reasons To Eat More Protein To Lose Weight

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When people hear the word protein they often relate it to building muscle. And sometimes women shy away from it because of that very reason. But protein is an absolute essential macronutrient that I highly recommend being combined in every meal you eat.

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Hope Warshaw - Don't believe the protein pushers --- you're probably eating enough

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Some nutrition experts say that newer methods of determining protein requirements suggest the RDA for protein is set too low. "The current protein intake data . . . illustrates that Americans are consuming more than the amount of protein to prevent deficiencies.

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A New York regulation that took effect in 2008 prohibits all restaurants... (Kathy Willens / Associated...)

New York City's pioneering ban on all but the smallest amounts of trans fats in restaurant food has led to a significant reduction in consumption, a change that should translate into better cardiovascular health in the nation's largest city, according to a new report. It also demonstrates that coffee shops, fast-food joints and other eateries can play a major role in improving the health of the public, the study authors said.

Officials from the New York City Department of Health and Mental Hygiene conducted the study to assess whether the regulation that took effect in 2008 - which prohibits all restaurants from serving food prepared with partially hydrogenated vegetable oil or dishes that contain more than 0.5 gram of trans fat per serving - was making a difference for diners.

Public health officials had zeroed in on trans fats because they pose a uniquely potent health risk. Adding fewer than 4.5 grams of them to a 2,000-calorie daily diet can increase the risk of coronary heart disease by 23%, studies have found.

Researchers fanned out across Manhattan in 2007 and examined the receipts of 6,969 diners as they left fast-food restaurants at lunchtime. (The researchers went to fast-food chains because the nutrition information on the items sold there was readily available.) In 2009, they repeated the exercise with 7,885 receipts. They found that diners consumed 2.4 fewer grams of trans fat per lunch after the ban went into effect, according to their study published in Tuesday's edition of Annals of Internal Medicine.

That decline was offset by only a slight 0.55-gram increase in consumption of saturated fats, which are also associated with elevated cholesterol levels.

"Given that one-third of calories in the United States comes from food prepared away from home, this suggests a remarkable achievement in potential cardiovascular risk reduction through food policy," the authors reported.

Alice Lichtenstein, director of the Cardiovascular Nutrition Laboratory at Tufts University in Boston, said the findings showed "that public health initiatives, if done right, seem to work." A key factor, she said, was that diners didn't have to choose: "The environment has been shifted so that you automatically will get the healthier option."

New York MayorMichael R. Bloomberghas taken an active role in efforts to improve public health. In addition to leading the fight against trans fats, he has required chain restaurants to post calorie information on their menu boards and called for a ban on super-sized sugary drinks.

Trans fats are found naturally in meat and dairy products, but the biggest source in the American diet is processed oils, commonly partially hydrogenated vegetable oils. Favored for their shelf-stable qualities, such oils were widely used in baked and fried foods.

The researchers found that the proportion of meals purchased that contained zero grams of trans fat rose from 32% before the ban went into place to 59% afterward. And they found that the benefits were shared equally by diners in working-class neighborhoods and patrons in tonier sections of the city.

Other cities and states followed New York City's lead, including California in 2008. The federal government also required manufacturers to list the amount of trans fats contained in processed foods, beginning in 2003.

The food industry has responded by reformulating its products.

Nationwide, the average daily consumption of trans fats has gone from 4.6 grams in the 1990s to 1.3 grams in 2010, said Kelley Scanlon, an epidemiologist with the Centers for Disease Control and Prevention. "Things are clearly much better."

However, in a report this month in the Journal of theAmerican Medical Assn., Scanlon and a CDC colleague noted that trans fats are still found in many processed foods, including up to 7 grams a serving in some microwave popcorns. More needs to be done, she said.

The changes made by restaurants were costly but necessary, said Joy Dubost, director of nutrition and healthy living at the National Restaurant Assn.

"The science is very convincing with regard to consumption of trans fats, so the industry had been working on this," she said.

The association would not say how much it had cost restaurants to switch from trans fats to more healthful fats because the information was proprietary. Several individual restaurant chains declined to discuss costs as well.

Whatever the expense, frequent food industry critic Kelly Brownell said the study suggested the public should be skeptical when big companies resist change.

"They said it would narrow the range of consumer products; that didn't happen," said Brownell, director of the Rudd Center for Food Policy and Obesity at Yale University. "They said it would affect the taste, and that didn't happen. They said there would be no benefit, and that didn't happen."

mary.macvean@latimes.com

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New York trans fat ban has cut consumption, study finds

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A New York regulation that took effect in 2008 prohibits all restaurants... (Kathy Willens / Associated...) New York City's pioneering ban on all but the smallest amounts of trans fats in restaurant food has led to a significant reduction in consumption, a change that should translate into better cardiovascular health in the nation's largest city, according to a new report.

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This article talks about the ban on trans-fat in america. This ban could reduce the amount of heart attacks and heart disease per year. The FDA has given company's 3 years in order to get rid of the trans fat found in foods.

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The quality of your carbs is as important as the quantity, says Dr Frank Sacks, professor of cardiovascular disease prevention at Harvard School of Public Health. Complex carbs, found in starchy vegetables and whole grains, are linked to healthier weight and a lower risk of type 2 diabetes and heart disease.

Complex carbohydrates are difficult for the body to break down - and that's a good thing. These carbs are digested slowly, and the absorption of sugars into your bloodstream is also slower as a result. The increases in your blood sugar and insulin levels are moderate enough that they don't reach levels associated with body-fat storage.

Plus, they make your good gut bacteria happy. "The gut microbiota prefer complex carbs over any other food source," says gastroenterologist Dr Gail Cresci. After these microbes feast on the carbs, they send beneficial compounds into your bloodstream. These compounds, called short-chain fatty acids, may help lower inflammation and strengthen your immune system, says Cresci.

Most foods that contain complex carbs are also high in fibre (another form of carbohydrate), which regulates blood sugar and helps you feel full. In a 2015 study published in the Annals of Internal Medicine, people who were asked to eat 30g of fibre a day on top of their normal diet lost about as much weight as subjects who maintained a strict diet.

Related: Could Bacteria Banish Your Belly
How the Wrong Kinds of Carbs Can Hurt You
Refined carbs, such as those in white bread, biscuits and chips, have the opposite effect that complex, unrefined carbs do. After you eat, say, a doughnut, your blood sugar rises; in response, your insulin levels skyrocket. Plus, your gut bacteria spit out inflammatory compounds, says Cresci. So that little treat, if it becomes habit, can set you up for metabolic malfunction, elevated triglycerides, obesity and the chronic diseases that accompany them.

Cutting out those doughnuts may help you erase the one encircling your waistline. And yes, if you eliminate almost all carbs from your diet you'll drop even more weight - but not for the reason you might think.

On a low-carb diet, your body churns through its stores of muscle glycogen. And for every bit of muscle glycogen you burn, your body releases twice as much water, Cresci says. So initially you'll lose weight, but it will be more from water than from body fat.

To effectively reverse the weight gain associated with the intake of simple carbs, you have to shop smart.

Beware of products that market themselves as low-fat. When food manufacturers remove fat from ice-cream, yoghurt or salad dressings, they often replace the lost flavour with processed sugar (yes, sugar is a carb), which is more easily converted into body fat than unprocessed carbs.

And don't let the "gluten free" trend hook you in: many gluten-free products contain more sugar and kilojoules than their conventional counterparts. In fact, a 2014 review published in the Journal of Medicinal Food concluded that people who followed a gluten-free diet had a greater risk of obesity later in life than those who didn't. So unless you're among the small minority of Australians who have coeliac disease or known sensitivity, there's probably no health reason for you to cut out gluten-containing whole grains like wheat, barley and rye. And don't forget: gluten is a form of protein, your muscles' friend.

Anyone who cuts down on fruit to reduce their sugar intake is making a big mistake

How Carbs Fuel Your Fitness
Carbohydrates are stored as glycogen in your muscles and liver, and also serve as fuel for high-intensity and endurance exercise. If your routine is intense, you need 40-60 additional grams of carbs per hour of exercise to help your performance.

Another way to think about this is one extra gram of carbs per minute you work out. According to 2013 research in Sports Medicine, carbs boost performance during endurance and high-intensity workouts. Better performances burn more kilojoules.

And while carb loading before a race is a must, no evidence suggests that switching between high- and low-carb days (or "carb cycling") helps performance. Some experts say it may even hurt your health. Shifting between low and high insulin levels can cause low-grade systemic inflammation, says Cresci.

After your workout, you need to consume just as much carbs as protein - ideally more. That's because insulin may help with protein synthesis and muscle building, a 2015 study in the Journal of the International Society of Sports Nutrition suggests. Aim for a 1:1 or 2:1 carb-to-protein ratio after you hit the gym.

Related: Give Bad Food Choices The Flick

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The quality of your carbs is as important as the quantity, says Dr Frank Sacks, professor of cardiovascular disease prevention at Harvard School of Public Health. Complex carbs, found in starchy vegetables and whole grains, are linked to healthier weight and a lower risk of type 2 diabetes and heart disease.

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This article is about needing carbohydrates in your diet. It says that you need carbs in your diet in order to stay healthy. Carbs are one on the most essential nutrients that our body needs in order to be able to function properly.

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Do you sometimes have an uncontrollable urge to eat bread, even though you are not much of a bread fan?

Well, it could be your body's way of letting you know that you need more carbohydrates in your diet or that you have a carbohydrate deficiency, as bread is one of the main sources of carbohydrates.

A human body requires various nutrients such as vitamins, minerals, fats and even carbohydrates to function normally and to remain healthy.

If your body does not receive enough nutrients then deficiencies are caused, which may further lead to other health complications.

Carbohydrates are one of the most important nutrients which help in keeping up our energy levels and also keep the central nervous system healthy and active.

The main food sources of carbohydrates are beans, peas, lentils, corn, potatoes, whole-grain bread, pasta, rice, peanuts, etc.

So, it is important to add enough carbohydrates to your diet, in order to stay healthy.

If you are experiencing these signs in your body, it could mean that you might have a carbohydrate deficiency, have a look.

1. Fatigue

Carbohydrates are one of the main sources of energy, so if you do not consume enough carbs, you can feel tired throughout the day!

4. Muscle Wasting

People on a low-carb diet experience loss of muscular tissues, as their body used muscular tissues to produce energy, due to inadequate carbohydrates!

6. Constipation

Many of the carbohydrate-rich products are rich in fibre content, so lack of carbohydrates in your diet can lead to conditions like constipation.

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Unusual Signs That Say You Need More Carbohydrates In Your Diet!

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Do you sometimes have an uncontrollable urge to eat bread, even though you are not much of a bread fan? Well, it could be your body's way of letting you know that you need more carbohydrates in your diet or that you have a carbohydrate deficiency, as bread is one of the main sources of carbohydrates.

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