Heart Vitamins and Minerals

What are the best brain foods and dietary supplements that can help sharpen your powers of concentration - even enhance your memory, attention span and brain function?

There’s increasing evidence to suggest you can maintain a healthy brain by adding ‘smart’ foods and beverages to your diet.

For instance, caffeine is a popular stimulant that energizes your brain and helps you to focus and concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you an unmistakable buzz - although its effects only last a short while. Not only that, overdoing caffeine can make you jittery and uncomfortable.

Glucose metabolized from sugars and carbs in your diet is your brain's preferred fuel source - which is why a glass of something sweet can stimulate memory, thought processes and mental ability. But go easy on the sugar so it doesn’t pack on the pounds.

Studies show that eating breakfast regularly instead of skipping it improves short-term memory and attention - especially if it contains high-fiber whole grains, dairy and fruits.

Fish is a great protein source that’s also rich in omega 3 fatty acids, essential for brain function and development. Higher levels of dietary omega 3 fatty acids are linked to lower dementia and stroke risks, a slower rate of mental decline and enhanced memory, especially with age. To boost both brain and heart health, consume two servings of fish weekly.

Nuts and seeds are great sources of the antioxidant vitamin E, believed to slow down age-related cognitive decline. Dark chocolate also has powerful antioxidant properties and contains natural stimulants like caffeine, which boost concentration. Up to an ounce a day of nuts and dark chocolate will easily give you all the mental benefits you need without excess calories, fat or sugar.

A diet high in whole grains and fruits like avocados can reduce the risk of heart disease, lower bad cholesterol and reduce risk of plaque buildup - while also enhancing blood flow to the brain. Whole grains also contribute dietary fiber and vitamin E. Not only that, the fat in avocados is the good monounsaturated fat that contributes to healthy blood flow.

Research in animals shows that blueberries protect the brain from damage caused by free radicals, reducing the risk of Alzheimer's disease and dementia. Diets rich in blueberries significantly improved both learning and muscle function of aging rats, making them mentally equivalent to much younger rats.

Lack of essential nutrients can decrease your ability to concentrate. Similarly, eating too much or too little can also interfere with your ability to focus. To fully benefit your brain, always consume a well-balanced diet full of a wide variety of healthy, wholesome foods.

While initial reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene and magnesium are promising, supplements are really only useful to people whose diet is lacking in specific nutrients. In this respect, health experts are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral and herb combinations.

To boost your powers of concentration, start your day with a meal of 100% fruit juice, whole-grain bread or bagel with salmon and a cup of coffee.

Along with eating a well-balanced meal, experts also suggest the following brain-boosting tips:

• Getting a good night's sleep;
• Staying well hydrated;
• Exercising regularly to sharpen thinking processes;
• Meditation for clear thinking and relaxed productivity.

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Energy drinks are very popular nowadays, especially with teens and athletes - perhaps you’re a fan as well.

A recent study looked at the benefits and risks that come with regular energy drink consumption. In 2003, 16% of teens reported consuming them regularly - however, consumption had risen sharply to 35% by 2008. In fact, one study found that 50% of students drank at least 1-4 of these drinks in a typical month.

A sharp increase in energy drink-related emergency room visits led to demands that the Food and Drug Administration (FDA) look into the effects of energy drinks on health.

Currently, the amount of caffeine added to energy drinks is not regulated by the FDA, so labeled amounts are often inaccurate. Also, the claims made by manufacturers on the ability of such drinks to maintain energy levels have not been verified.

The study authors examined the most common ingredients - caffeine, guarana, taurine, ginseng, sugars and B vitamins - and assessed their effects on health.

Levels of caffeine, the main ingredient, vary widely between brands. Energy drinks may contain higher levels of caffeine than indicated on the label.

A typical cup of coffee contains 80-120 milligrams of caffeine, while tea has 50 mg and a 12-ounce cola roughly 65 mg. On the other hand, a 16-ounce Red Bull contains 154 mg while a 24-ounce Wired X505 contains 505 mg. While there is no prescribed safety limit for caffeine, excessive consumption has been linked to high BP, premature birth and even possibly sudden death.

Guarana is a South American plant that contains a caffeine-like compound called guaranine. One gram of guarana is equal to 40 mg of caffeine. In spite of this, guarana is usually not included in the total caffeine tally. And since the FDA has not tested guarana for human consumption, its risks and benefits are almost completely unknown.

Sugar in the form of sucrose, glucose, or high fructose corn syrup ranges from 21 grams to 34 grams in every 8 ounces of a typical energy drink. Teens who consume 2 or 3 drinks daily could be taking in 120-180 mg of sugar - or 4-6 times the maximum recommended daily intake - placing them at risk for obesity and dental problems.

Taurine is a common amino acid that supports brain development and regulates mineral and water levels. The amount of taurine consumed from energy drinks is higher than from a normal diet - as yet there is no evidence that this is unhealthy. In fact, many energy drinks that claim to be healthy contain excess, unregulated amounts of vitamins or minerals you can normally get from your diet.

The problem is, you never really know how much of these ingredients you are consuming, because the quantities are masked behind the term 'proprietary blend' or 'energy blend.'

Ginseng is believed to boost athletic performance, strengthen the immune system and improve mood. According to the study authors, there is not much proof of this - and there isn't enough ginseng in energy drinks anyway.

B vitamins and other additives in energy drinks can improve mood and even fight heart disease and cancer, but again their amounts in energy drinks aren’t enough to have any meaningful effects.

Adolescent consumers have no idea what these ingredients do. They assume that because they can buy it off the shelf, it must be safe for them. In reality, very little is known about the risks and benefits of various additives in energy drinks and how they affect health when consumed over the long term. Not much is known either about how energy drinks and alcohol interact as well as how they affect medications and antidepressants.

Therefore, study authors have urged physicians to be aware of energy drink consumption and suggest educating both teens and their parents on the potential negative health consequences of consuming energy drinks regularly.

Are you looking for a natural energy drink - check out the best natural energy boosting supplement here?

Sources:

What’s in Your Energy Drink?

A new study from the University of Pennsylvania shows a definite association between the two, revealing for the first time the role nutrients play in sleep duration. Interestingly, people who eat a large variety of foods - which usually indicates a healthy diet - showed the healthiest sleep patterns.

Sleep is a critical indicator of health. In general, people who report between 7-8 hours of sleep every night are most likely to experience better overall health and wellbeing.

So the question is - are there dietary differences between those who report shorter, longer or standard sleep patterns?

To answer this question, the research team analyzed data from the 2007-2008 National Health and Nutrition Examination Survey (NHANES), sponsored by the Centers for Disease Control and Prevention.

First, they used the survey question about how much sleep each participant reported getting each night to separate the participants into groups of ‘very short'’ (<5 hours/night), 'short' (5-6 hours/night), 'standard' (7-8 hours/night), and 'long' (9 or more hours/night).

Next, NHANES participants sat down with specially trained staff who went over a typical full day's dietary intake, from the occasional glass of water to full details of every meal.

Finally, the Penn research team analyzed if and how each group differed from the 7-8 hour ‘standard’ group on nutrients and total caloric intake.

They found that total caloric intake varied across groups. Short sleepers consumed the most calories, followed by normal sleepers, followed by very short sleepers and finally followed by long sleepers.

Food variety was highest in normal sleepers and lowest in very short sleepers. Differences across groups were found for many nutrients, including proteins, carbohydrates, vitamins and minerals.

Very short sleep was associated with reduced intake of tap water, lycopene (found in red- and orange-colored foods) and total carbs. Short sleep was associated with less vitamin C, tap water, selenium (nuts, meat and shellfish) and more lutein/zeaxanthin (green, leafy vegetables). Finally, long sleep was associated with lower consumption of theobromine (chocolate and tea), the saturated fat dodecanoic acid, choline (eggs and fatty meats) and total carbs, but more alcohol.

Overall, people who sleep 7-8 hours each night differ in terms of their diet compared to people who sleep less or more. Short and long sleep are both associated with lower food variety.

Short sleep duration is known to be associated with weight gain, obesity, diabetes and increased incidence of heart disease. Similarly, people who sleep too long also experience negative health consequences.

At present it is unclear whether it is possible to change sleep patterns by changing a person’s diet. Health experts are looking for the ideal mix of nutrients and calories to promote healthy sleep, reducing obesity incidence along with all its consequences including diabetes, insulin resistance and heart disease.

Sources:

Dietary Nutrients are Associated with Specific Sleep Patterns.

1. Adding a Green Energy supplement such as All Day Energy Greens as a once-a-day drink not only provides your body with the recommended five servings of vegetables and fruit, it also contains 38 herbs, vitamins and minerals. The end result is a day-long supply of natural energy as All Day Energy Greens counter the body’s acids, flush out toxins and improve digestion.

2. Avoid smoking. You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

3. Make sure you drink plenty of water during or after this exercise as dehydration in itself can cause exhaustion. Add a few drops of natural energy-boosting monatomic minerals which quickly gets to work to re-mineralize, re-alkalize, re-vitalize and re- energize your body and bring it back into balance.

4. Control stress. Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.

5. Breathe deeply in the fresh air. Your blood cells will take up this oxygen and enliven your whole body with it. If you are able to tolerate it, sleep with the bedroom window open during good weather.

6. Avoid sugar when possible, and especially artificial sweeteners (they are poisonous to the body).

7. Get rid of clutter in your life, pare things down, make them more simple. Decide what your priorities will be.

8. Cleanse your liver. Your liver is responsible for detoxifying your body of all toxic substance that come into it. It has to keep toxins out of the bloodstream. Because society's habits have become so toxic, the liver needs a good cleaning much more often.

A nutritional supplement that contains live bacteria - known as a probiotic - may help burn off some of that stubborn visceral belly fat, according to a new study published in the Journal of Functional Foods.

This study was funded by Micropharma, which makes probiotic supplements.

The results indicate that this probiotic could be an effective weight loss tool. Normally we digest most of the food and absorb most of the calories we consume. Because this probiotic supplement interfered with intestinal fat absorption, fewer calories become available to pack on the belly fat.

However, it’s worth noting that this study only looked at a small number of people who were only slightly overweight to begin with. The slimming effect was also modest.

In other words, people aren't going to be able to just eat probiotics to reduce weight and there’s no reason to believe that probiotics will eliminate the need to maintain proper lifestyle habits, such as a healthy diet and exercise.

The term probiotic means ‘for life’.

Probiotics are beneficial forms of gut bacteria - found mainly in cheese, yogurt, fermented and unfermented milks, and kefir - that form the basis for microbial populations in the small and large intestines of animals, including us humans, conferring health benefits. Other probiotic containing foods include juices, cereal, smoothies and nutrition bars.

According to health experts, probiotics help with proper digestion of micronutrients, vitamins and minerals, boost the immune system, relieve depression and even fight sinus infections.

Some evidence is emerging that probiotic bacteria may help burn fat and could play a role in the treatment and prevention of overweight and obesity.

In this study, 28 overweight volunteers were given a daily serving of yogurt. Half of them were given yogurt spiked with either the bacteria L. fermentum or L. amylovorus. After a month and a half, those who ate the L. fermentum probiotic supplements had lost 3 percent of their body fat, while those who ate L. amylovorus had lost 4 percent of their body fat relative to the study's start. Most of that loss was visceral belly fat.

Visceral belly fat - stored deep inside the body behind the abdominal muscles and surrounding the organs - is biologically active and releases hormones and chemicals called adipokines, which in turn cause more fat gain and muscle loss.

Men typically tend to have more visceral belly fat than women, placing them at a much higher risk for insulin resistance, type II diabetes and heart disease.

The liver secretes soapy chemicals called bile salts, which mix with fat in the intestines and help digest it. This particular probiotic supplement destroys bile salts, which is how it interferes with fat absorption - and unlike other weight-loss drugs that prevent intestinal fat absorption, they didn't cause unpleasant digestive side effects.

The researchers didn't follow the subjects for long, so we don’t know if they kept the pounds off.

Also, it’s worth remembering that not all probiotics burn fat. Each probiotic works in a different way, for totally different results. This particular probiotic supplement reduced belly fat, but other probiotics may do other things.

Sources:

Probiotic supplement prevents fat absorption.

If you’re watching your weight (and overall health) you’ve probably ditched the white-flour pasta along with white bread as part of your everyday fare. And that’s a good thing. Still, once in awhile you may miss those steaming bowls of pasta from your childhood. Who doesn’t? Pasta is one of the ultimate comfort foods.

But most pastas are made with refined wheat flour which is stripped of its essential nutrients. It’s filling, but mostly empty calories. Here’s the good news: there are some delicious and healthy pasta options to explore. Try these with your favorite tomato sauce or just a drizzle of olive oil, salt, pepper, and freshly shaved parmesan cheese.

·         Spaghetti Squash – Slice in half and bake, then shred the inside with a fork into noodle-like strands. Ultra-low in calories, squash is high in vitamins A and C, as well as magnesium for heart health.

·         Zucchini – Shred with a peeler and steam for a quick spaghetti substitute.

·         Quinoa – This superfood from the Mayans is high in protein, vitamin B and delicious in salads as a pasta substitute.

·         Soba Noodles – These heart healthy Japanese noodles are made from buckwheat and are high in protein.

·         Black Bean Spaghetti – If you can get past the notion of eating black pasta, this stuff is wonderfully high in protein – more than 20 grams per serving! – and fiber.

·         Rice Pasta – Asian markets are the place to shop for these inexpensive noodles made from whole grains.

·         Whole Grain Wheat – If you really must have wheat pasta, choose this kind. It is rich in vitamin B and isn’t stripped of its fiber and minerals.

What’s your favorite pasta dish? Share with us!

Wholesome, tasty apples are truly one of fall’s most amazing gifts. We all know that they pack a powerful lot of nutrients in that tidy little round package – and now there’s even more good news: In a study of healthy, middle-aged adults, consumption of one apple a day for four weeks lowered by 40 percent blood levels of a substance linked to hardening of the arteries.

The study, funded by an apple industry group, found that the apples lowered blood levels of oxidized LDL -- low-density lipoprotein, the "bad" cholesterol. When LDL cholesterol interacts with free radicals to become oxidized, the cholesterol is more likely to promote inflammation and can cause tissue damage.

The study is published online in the Journal of Functional Foods and will appear in a future print edition.

Aside from the cardiovascular health benefits, there are numerous reasons to enjoy an apple a day:

• Apples are rich in antioxidants and phytonutrients essential to normal cellular growth and development. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. These compounds help the body protect from deleterious effects of free radicals.
• Apples are the ideal diet and convenience food; they travel well in a purse or lunchbox and a 100 gram serving contains only 50 calories. They’re high in dietary fiber, too, making them an excellent aid to digestion.
• Apples are high in beta carotene and Vitamin C, and a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6).
• Apples also contain essential minerals including potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure; thus, it counters the bad influences of sodium.

What is your favorite way to enjoy the health benefits of apples?

Sources:
Ohio State University Research
Nutrition and You

There are so many great things about this recipe, it’s hard to know where to begin!

The basics are lean, high-protein chicken breast and one of our favorite nutritional superfoods, spinach. The fats, which you can adjust to your taste and dietary preference, consist of just enough oil to sauté the chicken and a little mayo or yogurt for the dressing. Strawberries bring additional antioxidant-rich nutrients, as well as color and flavor. Toss in some almonds for essential vitamins, minerals, fiber and heart-healthy phytochemicals. And, the lime juice, garlic, ginger and black pepper not only contribute unbeatable flavors to this wonderful salad, they provide an extra antioxidant boost as well!

This is a tasty summertime treat your whole family will love. And not even the kids will suspect your real motive for serving this is to offer them a healthy alternative to fat and sugar laden, overprocessed meals. 

Ingredients:

• 2 teaspoons olive or canola oil
• 1 skinless, boneless chicken breast half - cut into bite-size pieces
• 1/2 teaspoon garlic powder
• 1 1/2 tablespoons mayonnaise (or yogurt)
• 1/2 lime, juiced
• 1/2 teaspoon ground ginger
• 2 teaspoons milk
• 2 cups fresh spinach, stems removed
• 4 fresh strawberries, sliced
• 1 1/2 tablespoons slivered almonds
• freshly ground black pepper to taste

Directions

1. Heat oil in a skillet over medium heat. Place chicken in skillet, season with garlic powder and cook 10 minutes on each side or until juices run clear. Set aside.

2. In a bowl, mix mayonnaise, lime juice, ginger and milk.

3. Arrange spinach on serving dishes. Top with chicken and strawberries, sprinkle with almonds and drizzle with dressing. Season with pepper to serve.

Yield: 2 servings

Nutritional Information (amount per serving):

Calories: 242
Total Fat: 17.3g
Cholesterol: 40mg
Sodium: 117mg
Total Carbs: 7.5g
Dietary Fiber: 2.4g
Protein: 15.8 grams

Depression and stress raise the risk of heart disease by 2 ½ times. Researchers at Duke University Medical Center have discovered that negative emotions such as anger, stress or sadness can be as harmful to the heart as physical risk factors.

People with hostile behavior, anger and depressive symptoms respond to stress with increased production of the stress hormone norepinephrine, according to Edward Suarez, PhD. This hormone activates inflammation, which increases the risk of heart attack or stroke.

Another study at Duke found that heart patients with mild to moderate depression are more likely to experience reduced blood flow to heart muscles during mental stress which can lead to chest pain, heart attacks or death. Irregular heartbeats that lead to heart attacks are also associated with depression.

Our bodies were designed to handle normal amounts of stress. Modern lifestyles, however, with long working hours, traffic, conflicting demands of job and family, ever-intrusive technologies, and other stressors produce a constant flow of chemicals that can damage cellular tissue and increase the risk of heart disease.

What can we do? Here are some suggestions to incorporate into your life to support lower stress levels and a healthier heart:

• Learn to use stress management techniques such as meditation, prayer, yoga and qi gong; seek out cognitive training or counseling to control chronic stress; develop social networks (the real-world kind); and get enough high-quality sleep.
• Exercising is especially beneficial for heart attack patients who are depressed and lacking in social support. In a 2004 study, patients who exercised had an almost 50 percent reduction in risk of dying and further heart complications compared to non-exercisers.
• Certain foods and herbs can help our bodies cope with stress better. Those high in B vitamins such as leafy greens support the nervous system. Ginseng can help the body adapt to stress. Oats contain tryptophan which soothes the nervous system. Reducing sugar and no-fiber carbohydrates reduces the cortisol adrenalin trigger and alleviates nervousness.
• Eating foods rich in omega-3 such as wild salmon, tuna or sardines reduced the hostility score in 3,581 young urban white and black adults, according to a study reported in the January 2004 issue of European Journal of Clinical Nutrition.
• Taking herbal and mineral supplements can calm the body and help sleep. Some helpful ones are chamomile, skullcap, passionflower, valerian, lemon verbena, catnip, tilia flowers, with a good balance of magnesium and calcium.

What strategies help you to manage stress?

When it comes to heart health, most of us understand the importance of maintaining a healthy weight, eating a balanced diet rich in high-fiber vegetables and whole grains, and getting regular aerobic exercise.  But did you know that your heart, arguably the hardest working organ in your body, needs a steady supply of certain vital vitamin health supplements in proper balance? Here is a list of some of those minerals, and why the getting proper balance of them is essential for optimal heart health.

Calcium.
More than any other muscle in your body, you rely on your heart to contract regularly—and that’s a huge understatement. Calcium is vital for muscle contractions. Calcium is stored in the bones, where it is released regularly to maintain a consistent level in the bloodstream. If you don’t consume enough calcium, you can get a condition called hypocalcemia, whose symptoms include muscle spasms and irregular heartbeat. Foods rich in calcium include dairy products, leafy greens and broccoli. Many foods are now fortified with calcium, such as bread, juice and cereals.

Iron.
This mineral is essential for heart health because it delivers its supply of oxygen through the hemoglobin in red blood cells. Without oxygen, your heart cannot function. If you don’t have enough iron in your body, you can get a condition called anemia. Severe anemia can actually lead to heart failure. Sources of iron include animal meat, seafood, molasses, tofu, spinach, peas, raisins and beans. Iron-fortified products include breads and cereals.

Magnesium.
Magnesium is essential for maintaining heart rhythm. But with magnesium, balance is extremely important. Magnesium deficiency can cause muscle spasms and weakness. Too much magnesium can cause the heart to stop beating! Consume green vegetables, nuts, seeds, beans, peas and whole grains for a healthy supply of magnesium.

Talk to your health care practitioner about how much of these essential vitamin mineral supplements you need to keep your heart in top form.

What do you do to keep your heart healthy?

It’s 2:00 in the afternoon. Lunch was delicious and satisfying, but now you can hardly keep your eyes open. Before you reach for the usual, nutritionally-hollow caffeinated beverage that will just leave you tired later, consider one of these healthy, pick-me-up snacks to help pull you out of that afternoon slump and power you through the rest of the day:

Bananas. A banana is a delicious, sweet treat that is high in potassium—a mineral that helps maintain normal blood pressure and heart function. Bananas are satisfying and will help propel you out of that afternoon lull.

Pumpkin seeds. Pumpkin seeds are loaded with minerals such as calcium, magnesium and iron. They also contain a fair amount of protein, but because they are lighter than many nuts, they won’t slow you down.

Organic Dark Chocolate. This non-guilty pleasure not only satisfies your sweet tooth, but it won’t deplete you of energizing B-vitamins the way many starchy dessert snacks will. For best results, get non-dairy, organic dark chocolate because it contains the highest levels of powerful antioxidants. There is some sugar in it, so limit portion size to 1-2 ounces a day.

Celery. Celery is satisfying because it’s crunchy and flavorful. It’s also loaded with energizing B-vitamins. It is a gentle, natural diuretic that helps balance electrolyte levels and flushes excess water from the body. Celery is perfect to pair with hummus, another healthy snack!

Lemon water. It might not sound like much of a snack, but if you’re tired, it could be just the medicine you need. Dehydration is one of the most common causes of fatigue, and lemons are a potent source of vitamins and enzymes. Furthermore, the smell of lemons is believed to increase energy and promote productivity!

Barley is a cereal grain belonging to the botanical family Poacea, which is part of the Triticae tribe and the Hordeum genus. Because of its natural adaptability, barley can grow in many different climates. In the United States, it’s grown in several states including North Dakota, Idaho, Montana, Washington, Colorado, Wyoming, Virginia, Minnesota, Maryland, South Dakota, Oregon and Utah. Worldwide, it is grown in Australia, Russia, Germany, Canada and the Ukraine.

But why should you be eating more of it? There are many compelling reasons! Here are a few of them:

It is high in fiber and has a low glycemic index. This means that if you eat barley you can be sure you’re getting a good dose of fiber without significantly elevating your blood glucose levels. This is good news for diabetics and anyone trying to manage their blood sugar levels.

Studies suggest barley combats diabetes. Barley contains beta glucan soluble fiber, and research shows that this fiber promotes healthy blood sugar by slowing glucose absorption. Findings from a clinical trial published in the December 2006 edition of Nutrition Research showed that mildly insulin-resistant men who ate muffins containing barley beta-glucan soluble fiber experienced significant reductions in glucose and insulin responses, compared to responses after eating muffins made with corn starch.

Another study published in the August 2006 edition of the Journal of the American College of Nutrition showed that subjects who ate cookies and crackers made with barley flour enriched with beta-glucan soluble fiber also experienced significant reductions in glucose and insulin responses compared to those who ate the same products made with whole wheat flour.

Barley is rich in vitamins, phytochemicals and antioxidants. Barley contains several vitamins and minerals including niacin (Vitamin B3), thiamine (Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper. The phytochemicals in barley may decrease your risk of cancer and heart disease, and the antioxidants barley provides are essential for preventing the damage to cells caused by free radicals.

Are you looking for a natural barley supplement? Try IVL's Beautiful Barley.

Is there a link between one's level of magnesium and diabetes? Medical science has long known of magnesium's importance for overall health. One of magnesium's key roles comes in the form of increasing bone strength. The simple fact is that magnesium is used throughout your body. Without enough magnesium, you can suffer severe medical problems. Osteoporosis is one of the most common problems that stems from lack of magnesium, but to be sure there are others as well, such as high blood pressure, heart problems and even diabetes.

The link between magnesium deficiency and diabetes is one that must be taken seriously. Recently, studies have pointed to the idea that when people get more magnesium in their diets it could actually help avoid diabetes in the first place. This is big news and warrants a good deal of attention. Diabetes rates globally continue to rise and rise dramatically. This increase is due, in part, to an aging population. However, at the core of the problem are poor diets based around high fat, high sodium and chemical laden processed foods. Additionally, the average person is not exercising enough to maintain proper weight. Due to these factors diabetes levels are most certainly on the rise.

The fact that magnesium can play a role in helping avoid diabetes is encouraging. Given the fact that magnesium is a vital player in overall human health, magnesium supplementation is a good idea. After all, these supplements might just help avoid diabetes as well!

There are many good food sources that provide magnesium. Leafy green vegetables should be a major part of your diet, as they are vitamin and mineral rich. One the minerals that can be found in leafy greens is the all important magnesium. Other sources of magnesium include nuts, such as cashews, seeds as well as other sources such as whole wheat breads.

Some sources of magnesium may be quite surprising, as magnesium can be found in some fish and even milk and oats. However, it is important to remember that even very health conscious people can miss the mark when it comes to getting all the vitamins and minerals that they need. The fact that magnesium can help prevent diabetes serves to effectively underscore the great value of proper supplementation.

Those looking to protect themselves against diabetes should not depend strictly upon magnesium supplementation or even magnesium rich foods. Diabetes is a complex issue that has a great deal to do with one's diet and level of physical activity. A healthy diet that looks to avoid processed food and fast food should be the cornerstone of your efforts to avoid diabetes. These steps in conjunction with communication with your doctor can help you stay healthy and avoid diabetes in the process.

Looking for a way to improve your eyesight naturally? There are many ways that you can maintain vision health. Eating a healthy diet full of vitamins, minerals and antioxidants is one way to make sure you maintain good vision throughout life. Avoiding unhealthy food choices, such as fast and processed foods, is another step in the right direction.

Embrace Healthy Foods for Good Eye Health
Considering the incredible importance of maintaining healthy vision, it only makes sense to embrace foods and supplements that can help you ensure that your eyes are healthy throughout life. Foods, such as leafy greens like spinach and broccoli, provide your eyes with the nutrients they need to stay healthy. Other options such as bilberries and bilberry juice have also shown promise.

Considering Vision Clear for Better Eye Health Outcomes
The bottom line is that eating a healthy diet will enhance your health outcomes across the board and that includes your eyesight as well. Yet, there are other important additional steps you can take to help deal with eye health issues. An example of a truly beneficial product for eye health is Vision Clear.

Vision Clear Includes Important Essential Fatty Acids Such as Omega-3
One of the key aspects of eye health is also tied into brain and heart health as well. Consuming adequate amounts of omega-3 fatty acids, as found in wild Alaskan salmon and sardines, is one way to keep your eyes healthy. This is one of the reasons that Vision Clear is an exciting product, as it contains both fish oils and important fats that are good for the eyes.

Vision Clear Has Important Vitamins and Minerals in Its Comprehensive Formula
In addition to containing fish oils, Vision Clear is also a source of numerous important vitamins and minerals that have been proven to be helpful in maintaining good eye health. Important healthy compounds, such as bilberry extract and grape seed extract, are also in Vision Clear.

Bilberry and Grape Seed Help Boost Vision Clear
Part of what makes Vision Clear an interesting supplement is that so much of what is in this formula is also good for your body as a whole, such as bilberry and grape seed. Both bilberry and grape seed have been shown to be powerful and effective antioxidants that the body needs. 

Help for Your Eyes
Another benefit of using Vision Clear is that it may help your eyes in another manner. For example, it may assist people to avoid macular degeneration as well as cataracts. Vision Clear may also help users to avoid Glaucoma. Additionally, users have found that they have fewer bags under their eyes and their eyes are less likely to be bloodshot or dry

Vitamins, Minerals and Essential Fatty Acids All in One
Combine all of this nutrition with the power of Omega-3, 6 and 9 essential fatty acids and the result is a very interesting supplement. Those interesting in maintaining the very best eye health will find Vision Clear to be a product worth investigating.

by: Cindy Grey

Just the thought of THE HOLIDAYS can bring pangs of panic and fear to many. For some, spending the holidays with their family brings warm and fuzzy thoughts to mind. For others, gathering for any extended period of time with THE FAMILY is just short of a train wreck. But for just about everyone, the holidays invite a different kind of wreck, call it a diet-wreck, one filled with calorie-rich and sodium-laden foods resulting in swollen fingers, puffy faces, and the kind of spare tire nobody wants in their trunk.  

But, regardless of what types of holidays you and yours tend to celebrate, you can deal with them—enjoy them, even!—and yet not fall prey to the diet-wreck that often accompanies their celebratory nature. So, what can you do to prepare yourself, to become a Healthy Holiday Survivalist?

To make the most of this holiday season, here are a few easy-to-use survival tips:

BYOP (Bring Your Own Pumpkin pie, that is. Or BYOT for bring your own turkey, or tofu if you don't eat meat. You get the idea.) Chances are you know the people and the places you will be visiting, so be prepared! The average holiday meal can easily exceed 2,000 fat-laden calories. Don't obsess about what NOT to eat, (guilty feelings are very toxic) instead learn about delicious, healthy foods that may already be on your shoppng list. If Great Aunt Marcy tends to cook a bit heavy-handed, offer to bring (or sneak in) a healthy version of a holiday standard. Here are a few: 

Pumpkins— A beautiful veggie, loaded with vitamin A and fiber. Tailor this year's pumpkin pie with an egg substitute, light cream (or low-fat evaporated milk, or soy milk). Avoid transfat in your pie crust, or make your own without shortening. Use natural sugar substitutes like stevia, honey, brown rice syrup or agave syrup. (Bonus: Survivalists have been known to catapult pumpkins at warring tribe's camps.) 

Cranberries, rich with vitamin C, naturally low in calories, coupled with dietary fiber and manganese. With an abundance of proanthocyanidins, the type of antioxidant that helps to keep bacteria from adhering to the lining of the bladder and urinary tract. Skip the canned cranberry sauce and whip up a batch of your own. Simply simmer fresh cranberries with a little orange juice and zest, sweeten with a natural sweetener, and top with mandarin oranges and chopped walnuts. You can have seconds of this, and thirds too!

The sweet potato, often ignored until the holidays, when grandma baked a casserole laden with tons of brown sugar and marshmallows. Yuk! Sweet potato is a root veggie, and a rich source of antioxidants such as vitamin C and beta-carotene. Loaded with potassium and a delicious, edible skin that provides the health benefits of fiber, making the sweet potato a healthy holiday food. Try something different this year and cut them into wedges and roast them drizzled with olive oil and rosemary or your favorite fresh herbs. Sweet potatoes are also delicous mashed with buttermilk, added to a harvest squash soup, or baked and served simply like a baked white potato. (Raw sweet potatoes also make a good weapon when needed at a holiday gathering.)

What about good old-fashioned green beans? While they may be one of the healthiest holiday foods out there, (and an excellent source manganese, vitamins A, C, K, fiber, folate, iron and potassium), the traditional green bean casserole is high in calories and sodium. Help this delicious dish to survive by making a low-fat version with fat-free cream of mushroom soup and a heart-healthy butter substitute. For extra healthy flavor, cook some onions in olive oil first, add fresh mushrooms, and mix this into the recipe.

And finally, THE BIRD... the big, bad bird... the turkey. This beloved bird is an excellent source of protein, and provides the least amount of fat per serving, compared to other meats, if you pass on the skin. And while you're passing, try passing on the ham too. Ham is loaded with fat and is high in sodium, so make it easier to pass on this holiday season by not serving it at all. (Don't forget sticks or twigs in case you need to build a fire.)

BYOP also means Bring Your Own Papaya enzymes for knotting tummies and holiday indigestion. 

Fill Your Tank Before Heading Out
Before soldiering out into the great beyond, heading for your holiday destination, think smart: Start out your day with a healthy breakfast like oatmeal, yoghurt and fresh fruit—that way you're not famished when you arrive at the party. At the party, eat plenty of fresh veggies, with a low-cal dip on the side (even if you have to bring it.) If you partake at the party, drink a healthy glass of wine, even a wine spritzer to make the beverage last longer, top it off with fresh citrus for added taste and flair. Feel confident with fresh breath at a party by brushing your teeth and flossing often—remember, dental plaque has been linked with cardiovascular disease, so keep 'em clean! 

Size Does Matter
Use portion control to avoid poison control! In challenging nutritional situations like these, believe me, portion control is your ultimate weapon.   Aunt What's Her Name may take your refusal of seconds (and thirds!) as a personal affront to her cooking talents (cat hair aside), so become skillful at moving food around your plate (and into a foil-lined pocket—you're prepared, remember?) Eat smaller portions, and don't buy into the holiday guilt trip that can drag you down in spirit. 

Use Your Senses   
Using your senses is a no-brainer, but you need a brain to do it! So stay rested, feed your brain and body with a good, quality multi-vitamin, multi-mineral supplement. When visiting in-laws or outlaws, come armed and prepared with a fine-tuned sense of humor and big dose of common sense. If the energy gets weird, envision yourself observing your self...and don't let “them” get to you. Smile and nod to that cousin in the corner with the chip (and dip) on her shoulder, staring transfixed into the e-gadget seemingly built into her palm. Ignore that serving of sour grapes, even if they are organic. Sharpen your tools of defense, and proudly outsmart them by being skillfully oblivious to any real or perceived dysfunction. Luckily the holidays only come 'round once a year! So enjoy them! 

Holiday Survivalist Gift List
Don't be caught with your gift-pants down! Shop well ahead of time (you're prepared, remember?!) and choose an assortment of easy-to-buy, wrap-, transport- and give- gifts. A nice bottle of wine or sparkling juice in a pretty gift bag is a good hostess idea. What about gadget-store gifts cards for the gloomy cousin, or a basket of cat toys and accessories for Aunt What's Her Name? Shopping throughout the year is my personal saving grace. I aim for being done by Halloween—but don't tell anyone, because they will hate you for your preparedness, and not invite you to their party, which could be a strategy you might find useful.  

These are just a few ideas for making your holiday healthy and delicious. The two can go hand in hand. The holiday season is a season of celebration and spending time with friends and family, no matter how stressful or crazy they may be. So when Uncle Tudball dispenses a welcoming whack on your back, strong enough to dislodge a rum ball, remember this holiday season, the key word is survival! Take it with a grain of sea salt! Be prepared. Happy holidays. 

Dear Reader -

Diabetes, Alzheimer's, arthritis, heart disease, eye diseases and many other maladies can all be linked to poor nutrition; emphasizing the need to include in your daily routine—your lifestyle—all the necessary vitamins, minerals and nutrients to feed your system with what it needs to help you along the path of life. 

The food produced today simply does not contain or provide the nutrients they used to years ago. The soils of our farmlands have become depleted through over-use because they’re not given time to rest and rejuvenate. It can take multiple bowls of one type of food to equal the same nutritional value contained in one bowl of the same food from decades ago. While it would be great to be sure that you're getting all the nutrients you need from the foods you eat, it's highly improbable in today's world.     Through food processing and preparation, nutrients are reduced even further. The more the food is processed, the more the vitamins, minerals and nutrients are diminished. 

Age-related diseases are often the result of deficiencies of some kind. It only makes sense to defy those deficiencies by replacing missing vitamins, minerals and nutrients in your diet. A lifestyle that does not include these vital gifts from nature is what keeps doctors rich and hospitals busy. There are simple lifestyle measures you can take to prevent these problems and keep you in the driver's seat of your health. A combination supplement filled with health-giving nutrients gives you a fighting chance of slowing down the age progression and staving off age-related diseases.

It's vital to supplement your diet with extra vitamins and minerals—especially as you age. For a healthy, vibrant life style, you must avoid becoming deficient in either of them. It is important to determine what your needs are, develop a routine and stick with it. Remember to record anything new and any changes you may experience so you can really keep track of what is working for you and what may not be working. The older you get, the more you need to make sure that you are getting the correct nutrition your body needs. 

Become your own personal caretaker by taking good care of yourself as you age. Seek out organic and quality-grown foods. Take advantage of what is available at local farmers' markets...maybe even grow some of your own produce. And definitely learn about which dietary supplements can benefit you the most for your particular needs.   

Sure, it may not be “easy getting old,” but taking great care of your health is the alternative!

Life gets busy which can be a drain on energy. These days, people often turn to an energy drink for a quick “pick me up.” The difficulty can lie in finding a safe, natural energy drink – one that is full of nutrients as opposed to caffeine and sugar. Here are some ways in which this drink is safer than many of the others.

All Day Energy Greens® is chock full of fruits and vegetables which are free of pesticides and herbicides and cultivated with ecologically-friendly methods.

This ultra-nutritious drink contains no common allergens like wheat, animal products, dairy, garlic, yeast, MSG, alcohol, coloring or preservatives, and it is also free of rice, oat or bran fillers.

All Day Energy Greens® is made into a finely-milled powder which blends quickly and dissolves easily. The alkalizing nutrients in this drink are easily digested which has an energy-boosting effect on the body. Many popular foods like meats, cheese, bread and pasta are acid-forming which can put the pH level in the body in the acid range (below 7.0). When this happens, the body retains water to lower acidity and stores fat in the arteries to guard against too much acid in the blood. The nutrients in All Day Energy Greens® help restore a healthier pH balance to the body, safely releasing water weight and fat from the bloodstream.

Acid overload can also have an effect on other parts of the body. Overload in the joints results in arthritis and when muscles are affected, rheumatism or fibromyalgia can arise. Consumption of higher alkaline foods, like those found in All Day Energy Greens®, may help to expel acid wastes from the bloodstream which can relieve muscle and joint pain and stiffness.

Loaded with healthy apple and vegetable fiber, this drink also may help remove toxins, cholesterol, and metabolic waste from the digestive system which cleans the colon and restores regularity.

One research study examined nearly 40,000 men over an eight year period. It was found that chances of stroke in those who consumed at least five daily servings of fruits and vegetables were 39% lower than the chances for men who consumed less than five servings of fruits and vegetables. The high-quality fiber in All Day Energy Greens® works as a chelating agent to clear arteries of debris and unhealthy LDL cholesterol. This drink is a good source of vitamins and minerals including potassium which helps regulate heart rhythms and works with sodium to maintain a healthy balance of water in the body. This can have a positive effect on blood pressure and cholesterol.

All Day Energy Greens® safely boosts energy by naturally regulating blood sugar levels. A resistance to insulin means that the pancreas is producing enough, but the body cells aren’t receiving it which results in uneven distribution of glucose through the body. This can happen with the consumption of processed foods and those high in sugar which require more insulin. Eating a lot of fruits and vegetables can help stabilize blood sugar levels.

Nutritious fruits and vegetables can also promote an energetic and sharp mind by feeding and nourishing brain cells. If the bloodstream is clogged with impurities, nutrients have a difficult time passing through the blood-brain barrier, which can have an effect on cognition and mental clarity.

All Day Energy Greens® is a healthy alternative to many of the “pick me up” beverages on the market today. Add it to your daily diet to ensure a good supply of safe, natural energy throughout the day.

More than half of American adults take dietary supplements, but with hundreds to choose from, how do you know which ones are best for you personally? Here is a rundown on some of the most common natural supplements and why you should include them in your daily diet.

Multivitamins

Those with a busy lifestyle who rely on fast food and microwave meals will almost certainly have a deficiency in vitamins and minerals. While daily supplements are not a substitute for a healthy diet in any way, multivitamins do make sure that trace elements and minerals such as magnesium and zinc are being consumed on a regular basis.

The best multivitamins are those specifically formulated for men or for women. Women need higher levels of iron, calcium and folic acid. A well blended formula for women can resolve issues such as irritability, mood swings, bloating, lethargy, cramps and breast tenderness while men benefit from ingredients such as beta-sitosterol and saw palmetto for healthy prostate function.

Fish Oil

Fish oil has been shown to significantly improve health when taken on a regular basis. From preventing heart disease to easing joint pain and arthritis with its anti-inflammatory properties, a good quality fish oil should be on everyone's supplement list. 

Some people avoid taking fish oil supplements due to the aftertaste. Choose a good quality brand from a reputable supplier such as IVL High Grade Fish Oil. If you still get nasty repeats, store the fish oil in the refrigerator and take them cold. This allows the capsules to get deeper into the body before being digested which eliminates the problem. A good quality fish oil will also be properly distilled and processed to remove toxic metals and pollutants from the fish oil.

Calcium

More than 25 million Americans are diagnosed with osteoporosis and it is not just women that suffer from this "brittle bone" disease. It is too late to take a crash course once symptoms have been diagnosed. Our bodies need plenty of calcium (with vitamin D to help the body break it down) from an early age and throughout life. Calcium is also necessary for strong teeth as well as supporting the heart and nervous system.

Coenzyme Q10

CoQ10 is a relative newcomer to the health market yet its comprehensive benefits make it a top seller. It helps prevent heart disease and metabolizes energy from food. It also lowers cholesterol and blood pressure without the harmful side effects of prescribed medications. CoQ10 is found naturally in every cell in our body, but as we age it naturally diminishes and needs replenishing. It has been found to help prevent migraines, reduce inflammation and increase energy. The ideal daily supplement is around 100mg per 100 pounds of body weight, although higher doses are beneficial to counter chronic fatigue. 

 Once you have established a few basic supplements, continue to read and learn more about specific supplements. The best way to judge which are best for you is by trial and error. If you are receiving the correct nutrients and supplements, your body will feel fit, healthy and full of energy.

While getting older is unavoidable, many of the side effects like wrinkling of the skin, elevated risks for heart disease and stroke, high cholesterol, osteoporosis and memory loss can be forestalled with healthy lifestyle choices including good nutrition.  Take a look at these five tips for nutrition and anti-aging.

Consider supplementation of certain vitamins and minerals.  Aging individuals absorb nutrients with less efficiency, resulting in the need for better nutrition.  The body makes vitamin D when exposed to sunlight, but with aging the amount is progressively reduced.  Vitamin D is important for the prevention of osteoporosis because it helps the body process calcium.  It also aids in the prevention of cancer, and it may have therapeutic effects on autoimmune diseases and protective effects on cardiovascular disease and diabetes.  Most experts recommend 600 to 1000 IU of vitamin D daily for aging individuals.

The need for B vitamins also increases with age. Three in particular - folic acid, vitamin B6 and vitamin B12 - are essential for the maintenance of homocysteine levels in the blood.  Research suggests that high homocysteine levels may contribute to heart disease and stroke. A review of several studies found that consumption of folic acid reduced homocysteine levels by about 25 percent, according to a 2002 article in the Journal of the American Medical Association. When folic acid was paired with vitamin B12, homocysteine levels were reduced by an additional seven percent.  A daily vitamin B-complex supplement or a multivitamin that contains the recommended daily amounts of folic acid, B6 and B12 will ensure adequate intake of these important nutrients.

Women in particular should boost their calcium intake as they age to keep bones young and guard against osteoporosis.   The National Institutes of Health recommends 1,000 mg per day during middle age.  After menopause, 1,200 mg is recommended if on hormone replacement therapy (HRT), and 1,500 mg is recommended after menopause if not on HRT.

Eat plenty of fruits and vegetables.  Diets packed with fresh fruits and vegetables help boost energy, maintain a healthy weight, and lower chances for disease.  With the exception of a few, most fresh fruits and veggies are full of fiber, low in calories and free of fat, cholesterol and sodium.  This helps lower risks for heart disease, cancer, diabetes and hypertension. 

Fresh fruits and vegetables are loaded with minerals like calcium, iron and magnesium and vitamins C and E, beta-carotene and folic acid.  Fruits and veggies also contain antioxidants which fight free radicals that attack and damage cells.   Antioxidants also help boost the immune system and protect the brain from oxidative stress.

Consume healthy fats with omega-3 fatty acids.  Foods like salmon and halibut contain omega-3 fatty acids.  According to research, these may help lower risks for heart disease and cancer, boost immunity and improve mood for a younger, healthier body.  A study published in the American Journal of Clinical Nutrition found that regular consumers of fish have significantly less incidences of colorectal, esophageal, stomach and pancreatic cancers. Even those who consumed small amounts of fish were found to have reduced risks for cancers of the digestive tract.

Drink enough water.  The body depends upon water for survival.  In addition to ensuring adequate moisture in the eyes, ears, nose and throat, water helps the skin stay healthy by hydrating skin cells, removing toxins and delivering nutrients to cells.  Also, proper hydration ensures more efficient perspiration which helps keep skin clean and clear. Drink at least 64 ounces of pure water each day.

Cut unneeded calories.   Studies have shown that a reduction in calories increases lifespan in small mammals and lowers incidences of age-related diseases like diabetes, heart disease, cancer and memory loss.  Ask your health-care provider about the appropriate daily calorie level for your height and weight, and make sure your calories come from healthy sources:  fruits, vegetables, whole grains, low-fat dairy products and lean meats.