According to an article at Medical News Today a survey of several different sources in the Western world place the humble apple atop a list of the 10 healthiest foods.
Some of the apples benefits are great source of antioxidants (slows aging and fights free radicals) and one study shows females that regularly ate apples had a decreased risk of developing heart disease by up to 22%.
The article lists nine other foods, almost all of them really tasty and easy to add to your regular diet, that have proven health benefits if eaten regularly.
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We’ve all heard since we were small children that calcium is the best nutrient for strong healthy bones and if you’re a woman over 50 you probably already know that not enough calcium in your diet can lead to loss of bone mass and brittle bones as you age but did you know that there are more ways of getting calcium than drinking milk? Or that the rate of absorption and the efficiency of the calcium you take in is very dependent on several other factors than just how much you consume?
This article at Fitnessrepublic.com tells you how you can get your calcium requirements met from other sources than milk such as dark green vegetables like spinach, collards, kale and broccoli or even oranges and almonds.
You also need to know that calcium needs vitamin D in order to be synthesized by the body. This is a must! Vitamin D is made by the body when you are exposed to the sun. You don’t need a lot of sunlight to get this started, the article tells you how little sun you need each week to get enough vitamin D.
The article also goes into detail about some food sources for vitamin D and what other nutrients are needed for optimal absorption of calcium as well as telling you about some foods that may actually inhibit your calcium absorption even if you’re getting enough.
Read more at Fitness Republic
Cover of Bill Clinton
Former President Bill Clinton who’s well known and documented love of things fried and fatty (no offense intended Monica) had literally turned over a new “leaf”.
Mr. Clinton in an interview with CNN’s Dr. Sanjay Gupta says that he has eliminated eggs, dairy and meat from his diet and now ” I like the vegetables, the fruits, the beans, the stuff I eat”
Since leaving the White house the president has lost more than 20 pounds but unbeknownst to him at first his health issues were more serious than just being over weight. He was genetically predisposed to heart disease and his old ways of eating what ever he wanted was about to kill him.
Less than 4 years after leaving office he complained about tightness in his chest and had to undergo quadruple bypass surgery to restore blood flow to his heart. In 2010 he had another operation to install 2 stents.
Since then the ex-president has been working with Dr. Dean Ornish, who had created a diet and lifestyle that he claims can actually reverse heart disease.
Dr Ornish is well known in the medical community because prior to his findings it was thought impossible to reverse heart disease without doing a medical procedure.
Says Mr. Clinton, “All my blood tests are good, and my vital signs are good, and I feel good, and I also have, believe it or not, more energy,”
From omnivore to vegan: The dietary education of Bill Clinton – CNN.com.
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Understanding the role of Carbohydrates
Carbohydrates come in three different types, simple, complex and dietary fiber. The last of these, dietary fiber releases very little energy to the body when digested so for this article we will limit the discussion to simple and complex carbs.
Simple carbs are made up of either one or two units of sugar. These are found in fruits, milk and table sugar. They can also be found in may processed foods like cakes and candy. Of course the carbs found in most processed foods come along with a lot of calories.
Complex carbs have more than 2 units of sugar. These are found in vegetables and starches like pasta, potatoes and rice.
How the body uses carbs.
Carbohydrates are converted to energy for the body. This is done in the mitochondria. Simple carbs convert faster and can give you a quick burst of energy for exercise while the complex carbs take longer to digest and turn to energy.
Following this line of thought it would stand to reason that eating plain table sugar or candy right before working out would be beneficial to physical performance . While it would boost your energy level candy and sugar also pulls water from body tissues into the intestines thus speeding dehydration which can lead to nausea. That’s where the sports drinks can play a big role in your workouts. Many of them are sweetened to give you the needed sugars and also contain sodium chloride to replace the salt your body loses while sweating.
Admittedly consuming too many carbs and not working them off will be stored as fat. A proper diet that gets 45 – 65 percent of it’s calorie from carbohydrates should work well for people that have a regular workout routine.