JESSICA'S DIET

Omega-3 fatty acids (fish oils) decrease cardiovascular diseases

2008-05-26T18:34:00.005+01:00

Did you know that oily fish could save your heart?

Researchers compared the mortality risk associated with diet, lipid-lowering drugs (statin), omega-3 fatty acids (commonly found in fish oils) and niacin (vitamin B3). Statins (a class of lipid-lowering drugs) and omega-3 fatty acids significantly lowered both overall and coronary heart disease mortality risk during the trial periods. Overall mortality risk was reduced 13% by statin drugs and 23% by omega-3 fatty acids. Omega-3 fatty acids can also reduce cholesterol levels significantly, in addition to known strong anti-inflammatory properties. These two factors may be responsible for the reduction in mortality risk. Vitamin B3, and all the other B vitamins, are also very important in maintaining a healthy heart.

So why don't you invest in your heart by supplementing your diet with very good quality vitamins/minerals and fish oils?

The USANA Essentials contains all the vitamins and minerals the body needs to function correctly and to maintain healthy organs.

The USANA Biomega uses a double molecular distillation process that ensures the highest possible purity, unsurpassed in the industry. This revolutionary process removes mercury, PCBs, pesticides, and other heavy metals. Double molecular distillation process ensures the highest quality.

So, what are you waiting for? Go to my website http://www.nutritionals4health.usana.com/ and have a look at these and other products.

'Till next time.

Jessica

Diets high in Glycemic Index and/or Glycemic Load increase the risk of certain chronic, degenerative diseases

2008-03-24T20:04:00.008Z

Hi everyone,

I hope you had a nice Easter and that you were easy on the chocolate and sweets, since the American Journal of Clinical Nutrition recently published a meta-analysis to evaluate the association between Glycemic Index, Glycemic Load and chronic disease risk. They found that there was a significant positive association for type 2 diabetes, coronary heart disease, gallbladder disease, breast cancer, and all diseases combined, with high sugar diets.

Low Glycemic Index and/or low Glycemic Load diets are instead associated with a reduced risk of chronic diseases. The findings support the hypothesis that higher Glycemic Index and Glycemic Load diets, resulting in high after meal blood glucose levels, increase the risk of several chronic, degenerative diseases.

American Journal of Clinical Nutrition, Vol. 87, No. 3, 627-637, March 2008

Do you know what I do? Well, I like my chocolate, but I try to eat Low Glycemic Index foods and I love the USANA products, especially the peanut butter bars and the chocolate shakes. Have a look at all their bars and shakes, I promise you, they are as good as they look!

If you want to try some go to http://www.nutritionals4health.usana.com/, click on products and I am sure you will love them too.

Also there is a complete Low Glycemic Index weight management program that has been showing fantastic results, it is called RESET

Let me know how you find them!

Jessica

Calcium supplementation increases bone mineral content in adolescent girls

2008-03-08T22:10:00.003Z

A recent study published in the American Journal of Clinical Nutrition showed that over 18 period, girls who received supplemental calcium showed significantly greater gains in bone mineral content and bone mineral density was greater compared with the group that received only a placebo.

This study indicates that calcium supplementation does indeed enhance bone mineral accumulation in teenage girls. The likely mechanism for the effect of the calcium is suppression of bone turnover, which is reversed upon supplement withdrawal. Therefore, calcium supplementation must be consistent and life-long to achieve full bone health benefits. American Journal of Clinical Nutrition, Vol. 87, No. 2, 455-462, February 2008

Does this makes sense to you? It does to me, then why don't you try Active Calcium by USANA?

Go to http://www.nutritionals4health.usana.com/ and try it today.

To next time

Jessica

Calcium with Vitamin D to Prevent Osteoporosis

2008-03-08T18:57:00.004Z

Osteoporosis is a major public health threat for an estimated 44 million Americans. There are many ways of preventing its damage: exercise, particularly weight bearing ones, diet and supplements are all useful tools in the fight against Osteoporosis.

The Lancet and the University of Western Sydney, Australia, published a study proving that taking oral calcium supplementation reduced bone mineral loss and risk of fracture in the hip and spine, as well as a 12% reduction in all fractures. What was most interesting about this study was that the amount mattered, at least 1200 mg of calcium and 800 IUs of Vitamin D daily seemed to provide the best outcome. Lancet. 2007 Aug 25;370(9588):657-66. Also the quality of the supplement matters since Calcium is a very difficult mineral to absorb.

So, as we age, let's be prudent, keep active, eat well and support your bones with a quality supplement such as Active Calcium from USANA Health Science.

Keep well,

Jessica

A good multivitamin/mineral can enhance the immune system by supporting the body's natural defenses on both structural and cellular levels

2008-02-26T13:27:00.002Z

A recent article published in the British Journal of Nutrition summarizes the roles of selected vitamins and trace elements in immune function. Adequate intakes of micronutrients are required for the immune system to function efficiently. Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk. In addition, infections aggravate micronutrient deficiencies by reducing nutrient intake, increasing losses, and interfering with utilization by altering metabolic pathways.

Inadequate intakes of micronutrients are common in all people, since our food is now depleted, but in particular in smokers (active and passive), individuals with chronic alcohol abuse, during pregnancy and lactation, and in the elderly, deficiencies can be dangerous.

Micronutrients contribute to the body's natural defenses on three levels by:

supporting physical barriers (skin/mucosa)
cellular immunity and
antibody production.

Vitamins A, C, E and the mineral zinc assist in enhancing the skin barrier function. The vitamins A, B6, B12, C, D, E and folic acid and the minerals iron, zinc, copper and selenium work in synergy to support the protective activities of the immune cells. Finally, all these micronutrients, with the exception of vitamin C and iron, are essential for the production of antibodies. Overall, inadequate intake and status of these vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition.

Therefore, supplementation with a good quality multivitamin/mineral can support the body's natural defense system by enhancing all three levels of immunity.

Br J Nutr. 2007 Oct;98 Suppl 1:S29-35.

10 things you should know about alcohol

2008-02-10T18:18:00.000Z

Did you know that alcohol has to be detoxified by the liver? First the liver converts alcohol into the toxin "acetaldehyde", before turning it into "acetate". Acetate is then used by our cells as fuel.

Unfortunately excessive alcohol intake is linked to 4 different types of liver damage:

fatty degeneration (similar to the liver changes in geese that are forced-fed to produce foie gras;

inflammation

formation of scar tissue (fibrosis)

and cirrhosis (a serious condition in which the liver shrinks and becomes covered in nodules.

Alcohol is a sedative that has a depressant action on the brain. At first it makes you feel happy, this is only because it suppresses social inhibitions, but after, alcohol suppresses those parts of the brain that control movement, reaction times and coordination.

Alcohol also lowers testosterone and sperm count, and increases the production of oestrogen in men. In women, alcohol reduces oestrogens and may lead to menstrual problems and infertility.

But it's not all bad news!! One or two units of alcohol a day (100ml of wine is approximately 1 unit) can reduse stress levels. Drinking red wine is best since it contains antioxidants such as resveratrol and can protect your heart and your brain.

If you want to protect your liver than the best solution is for you to take Hepasil every day. This is a fantastic product from USANA which will protect your liver and help with liver detoxification. Also your liver will be protected from alcohol damage. For more information go to

http://www.nutritionals4health.usana.com/ click on products and buy some before your next night out.

Jessica

Obesity is wide spread!

2008-01-27T16:43:00.000Z

The western world, and in particular the United Kingdom and USA, has become obese because our diets are too high in sugar and refined carbohydrates and according to recent scientific reviews this is a much bigger driver of weight gain than fat consumption. You see it's not fat that's driving the obesity epidemic, it's sugar, refined carbohydrates and starchy foods. Limiting these in our diet, choosing instead unrefined 'low-Glycaemic Load (GL)' foods, can aid and sustain weight loss.

The scientific evidence on popular weight-loss diets concluded that: "Overweight or obese people lost more weight on a low-Glycaemic Load (GL) diet and had more improvement in lipid profiles than those receiving conventional diets".

The GL of a meal is further lowered by eating protein and fat with carbohydrate. Try eating an apple on its own when you're hungry, or an apple with a few almonds or pumpkin seeds. Which makes you feel more satisfied?

There are also many supplements that can help and taking a good vitamin/mineral supplement is the best choice to loose weight.

Also, have you ever thought about a weight management program? Have a look at this presentation and contact me for more info:

-> Click HERE to start the presentation <-

Yours

Jessica

Effectiveness of a soy-based diet (compared with a traditional low-calorie diet) on weight loss and lipid levels in overweight adults

2008-01-13T18:56:00.000Z

The effects of a soy-based low-calorie diet on weight control, body composition and blood lipid profiles (compared with a traditional low-calorie diet) were recently studied. In this study the soy-based low-calorie group consumed soy protein as the only protein source, and the traditional low-calorie group consumed two-thirds animal protein and the rest plant protein. Both diets contained approximately 1200 calories and were maintained for 8 weeks.

Body weight, body mass index, body fat percentage, and waist circumference decreased significantly in both groups, due to constrain of calorific intake. The decrease in body fat percentage in the soy group was greater than that in the traditional group. Serum total cholesterol concentrations decreased in the soy-based group and were significantly different from measurements in the traditional diet group.

Based on these results we can say that soy-based low-calorie diets can significantly decrease serum total cholesterol and have a greater effect on reducing body fat percentage than traditional low-calorie diets. Nutrition 2007 Jul-Aug;23(7-8):551-6.

For this reasons, I believe that a soy-based weight management program can be the healthiest way of loosing weight and maintain it in the long-term. Have a look at this presentation on a very healthy soy-based weight management program called RESET:

-> Click HERE to start the presentation <-

'Til next time
Jessica

Love your liver and live longer

2008-01-04T12:17:00.000Z

Did you know that among the common causes of premature death (cardiovascular disease, diabetes and cancer) comes liver failure? In the UK liver failure accounts for over 4,000 deaths a year - that's more than road traffic accidents - and costs the English NHS £1.7 billion a year. In the US obesity, the first most preventable cause of premature death, has become a major driver of what's called: "non-alcoholic fatty liver disease".

The Liver is very important for health since:

it breaks down and eliminate toxins, and excess hormones: therefore when its function is compromised toxins remain in the system causing problems such as inflammation, infections, food allergies and sensitivities. Also, all kinds of hormonal imbalances can occur from pre-menstrual syndrome (PMS) to acne.
it balances blood sugar levels: when our blood sugar levels are high (for example, just after consuming sugary foods and drinks), the hormone insulin triggers the liver to store the excess sugar as glycogen. When blood sugar levels fall the liver releases the glycogen to be broken down into glucose. If the liver fails to do this the result is: chronic fatigue, sugar cravings, weight gain and, ultimately, diabetes.
it produces bile: this is a vital substance that helps digestion by breaking down fat and removing excess cholesterol. Without it cholesterol levels rise and many digestive disorders can result, including bloating, irritable bowel syndrome (IBS), nausea, food allergies and malabsorption of nutrients, especially the fat-soluble vitamins A, D, E and K.
it stores nutrients: your liver stores many essential vitamins and minerals, including iron, copper, vitamins A, B12, D, E and K.

What causes problems your liver?

Alcohol consumption;
Being overweight and/or diabetic: these promote and are in part caused by insulin resistance, which means you cannot keep your blood sugar levels even. Therefore, since sugar cannot get into the cells as it should blood sugar levels remain dangerously high. The excess sugar is then converted into fat, mainly in the liver;
Viral hepatitis: This infection damages the liver directly;
Drugs: as little as 10 paracetamols can kill you!
Gut problems: there's a direct link between gut health and liver health.

How can you keep your liver healthy?

Don't have more than one unit of alcohol a day (eg small glass of wine), and preferably not every day;
Drink plenty of water;
Eats lots of antioxidant rich fruit and vegetables;
Eats onions, garlic and eggs - high in sulphur which is vital for liver function;
Limit sugar and refined carbohydrates;
Give yourself an annual Detox.

I hope this has helped some of you in explaining why nutrition and supplementation is so important to health. For any questions write to me and remember to check these high quality nutrition products out at: www.nutritionals4health.usana.com. In particular the "Hepasil" is specifically indicated to protect your liver.

Yours

Jessica

New research indicates that low serum vitamin D may be associated with an increased incidence of endometrial cancer

2007-12-09T19:59:00.000Z

The November 16, 2007 issue of the journal of Preventive Medicine reported an association between high levels of vitamin D in the blood (serum levels) and a reduced risk of endometrial cancer. Two previous investigations have already linked a lower rate of kidney and ovarian cancer with high serum vitamin D.

Along with other preventive measures, vitamin D adequacy should be considered as part of a comprehensive program for the prevention of endometrial cancer.

Prev Med 2007 Nov;45(5):323-4

Did you take your supplements today? Well, a good supplementation program is the best way of preventing diseases. If you have any questions about this just contact me.

Regards

Jessica

Zinc supplements decrease incidence of infections in the elderly

2007-12-02T19:10:00.000Z

According to new research, (American Journal of Clinical Nutrition, Vol. 85, No. 3, 837- 844, March 2007) supplementing with Zinc for one year decreased the incidence of infections, immune dysfunction and oxidative stress in a group of adults aged 55-87 years. Elderly adults are more susceptible to infections, oxidative stress and immune dysfunction. The anti-inflammatory and antioxidant properties of Zinc showed a decreased in the incidence of total infections in the elderly. After Zinc supplementation the incidence of infections was significantly lower, plasma Zinc was significantly higher, and generation of oxidative stress markers was significantly lower in the Zinc-supplemented than in the placebo group.

So what are you waiting for? Get some good quality supplements now at

www.nutritionals4health.usana.com

Good day to you!

Jessica

New study finds the more supplements you take the healthier you are

2007-11-27T16:58:00.000Z

An authoritative study, published in the Nutrition Journal, found that the more supplements a person takes the healthier they are.

This study, conducted by Dr Gladys Block at the University of California, examined a number of health measures, including blood vitamin levels and disease risk, in three groups of people: those who took no supplements; those who took a multivitamin usually based on basic RDA levels; and those who took a combination of many supplements such as vitamins C, E, D, essential fats, lecithin, coenzyme Q10, glucosamine, B complex and others. The study was partly motivated by the concern that taking large amounts of supplemental nutrients might lead to adverse effects from overdosing, but the results showed startling health benefits and disease risk reductions the more supplements were taken, with no apparent downside.

The risk for diabetes was 73% less and the risk for coronary heart disease was 52% less in the multiple-supplement takers. Multiple-supplement takers also had significantly higher HDL 'good' cholesterol, lower triglycerides, a better HDL/cholesterol ratio and lower blood pressure - all reliable indicators of reduced risk for cardiovascular disease.There was no indication of risk of overdose or negative side-effects from taking multiple supplements. Also, this study strongly suggests that popping a handful of supplements a day is likely to add years to your life and life to your years.These findings are completely consistent with the emerging science helping to define what 'optimum nutrition' really means. More people are realising that supplementing your diet is necessary if you want to achieve optimal health.

I take several different kind of supplements every day to achieve optimum health and I would recommend you do the same. Write me for every questions or concerns you might have.

Regards

Jessica

Loosing weight in the right way its possible!

2007-09-08T20:18:00.000+01:00

Hi everyone,

sorry I have been away for a while. I wanted to share with you this great product which will help you loose weight healthily and consistently. Have a look at THIS VIDEO and write to me all your comments or if you want more information.

I look forward to your comment.

'Til next time

Jessica

Dietary help for men is needed

2007-07-24T18:56:00.000+01:00

We always talk about diet from a female point of view, but how about dieting for men? According to a recent research a quarter of UK men and almost half of USA male population are now obese, so clearly there is the need for "male nutritional advices".

This research also specifies that men prefer to seek dieting advices from the internet instead of talking to friends/family or reading magazines, therefore I am offering a 20min free nutritional consultation with me until the end of August.

Call me now at 01273-846430 if you live in the UK and at 214-4521370 of you live in the USA.

Have a nice day

Yours
Jessica

Heart Healthy Eating

2007-04-26T11:29:00.000+01:00

We hear over and over about dieting, bad foods, saturated fats, slimming, but most people are very confused from all this information and they don't know what to choose. Why not take it step-by-step? To protect your heart you only need simple changes to your lifestyle and diet. Simple? Yes it is!

Top 10 foods to help your heart:

Oats: help control cholesterol levels;
Nuts/Seeds: rich in healthy oils;
Green vegetables and Berries: rich in antioxidants;
Avocados and Olive oil: rich in heart-healthy fats;
Oily fish: rich in omega-3
Brown rice: rich in fibre;
Beans and Pulses: lower LDL (bad) cholesterol;
Turkey: the leanest meat of all;

Start eating more of the foods listed above and avoid butter, margarine, frying, red meat, cookies and cakes.

Also, walk for about 30 minutes every day and you will see and improvement in your general health and appearance. Remember that, especially in the Summer, the body needs antioxidants due to the effect of the sun on free radicals, so why not start using a multi vitamin/minerals? If you want more information on which brands are best, just write to me.

See you soon

Jessica

Vitamins and Minerals Supplements Are Needed for Good Health

2007-03-18T22:03:00.000Z

Vitamins and Minerals are quite varied in structure and amount in the foods you eat, but rest assure that 'the food we eat today is not even near as nutritious as we think'.

Also, these very essential nutrients are liberated during eating by the mechanical process of grinding, so people that don't chew their food properly are not able to absorb the very little vitamins and minerals that are in our food. As a rule I would say you should chew at least 10 times before swallowing. I do understand that this can be really difficult at first, but if you start doing it now then you will start doing it without even thinking about it in no time.

Since vitamins and minerals are small and are usually found in much lower levels in food than any other nutrient like amino acids (protein), carbohydrate, and fats, the body needs to pull these important molecules out of the food and take them into your body. So why not help your body with a very high quality vitamins/minerals supplement?

Magnesium for example is a mineral of tremendous importance for bone health, energy production and overall health, since it activates more than 300 cellular enzymes. Like calcium, magnesium must be constantly supplied to maintain optimal function, since it depends entirely on dietary intake and on a healthy intestinal lining for its absorption. Low intakes of magnesium or loss of ability of the intestinal tract to absorb magnesium due to intestinal inflammation or disease, can result in a variety of problems such as muscle twitching or tremors, weakness, irritability and restlessness, insomnia, depression, aches and pains, constipation, bad skin, acne, etc. Can you find yourself familiar with one or more of these symptoms?

Magnesium is found at highest levels in whole foods such as grains, but is often removed during processing. That is the reason why whole grain bread and cereals will have a much higher amount of magnesium than white bread, which is made entirely from refined flour.

So do you think you have a healthy diet not?

Feel free to ask me more questions on this subject

'Til next time

Jessica

Top supplements to help you through life's different stages

2007-01-16T20:57:00.000Z

Did you know that for every stage of our life we need different supplements? This is because at different times in our life we have different needs:

In our 20s: a multivitamin and folic acid are essential;

In our 30s: a multivitamin, milk tistle (to protect your liver cells from the effects of alcohol) and antioxidants;

In our 40s: a multivitamin, omega 3 fish oil, coenzyme Q10 and saw palmetto (only for men);

In our 50s: a multivitamin, calcium (not the carbonate version), glucosamine, ginkgo and isoflavones.

This list is not exaustive. In every stage of our life we do need all the vitamins, minerals and antioxidants we can get to avoid illnesses. If you have any specific question do feel free to contact me,

'til next time and stay in good health

Jessica

Paraben-free skin care can fight of breast cancer

2006-12-08T14:02:00.000Z

Its out there, now more than ever. Recent studies have been showing a link between parabens and phthalates in skin care products and elevated risk of breast cancer.

Many cosmetics and skin care products nowadays contain chemicals like preservatives that have been identified as estrogenic and disruptive of normal hormone function (Parabens) and also Phthalates which are known to cause a broad range of birth defects and lifelong reproductive impairments in laboratory animals that are exposed to these chemicals during pregnancy and after birth. Astonishingly, 1/3 of products tested contain one or more ingredients that are known, probable or possible human carcinogens.

So are you still going to grab a bottle of shampoo from your local store today? I don't think so. Why don't you do something different for the new year and switch to a paraben-free, all natural new skin care range?

After I have discovered these fantastic products I cannot use anything else, have a look for yourself by clicking HERE now.

You know that you can always contact me with all your questions

'Til next time!

Nails knowledge

2006-11-08T15:06:00.000Z

Hi there,

have you ever wondered what the signs on your nails mean? Let's see if I can answer some of your questions:

Pale nails: this can be a sign of anemia, have this checked with your doctor and in the meantime increase your vitamin C, B12 and folic acid intake;

Deep ridges across the nails: this is a sign of stress or chronic illness. Do something relaxing every day and increase your Zinc intake, which will boost your immune system;

Pitting: this can be due to trauma to the nail itself or it may indicate psoriasis or eczema, have this checked with a dermatologist. Increase vitamin C intake, a powerful anti-oxydant;

White marks: these are usually calcium deposits due to trauma to the nail;

Yellow nails: this could be a fungal infection, try with garlic, a natural anti-fungal, and increase your vitamin C intake;

Well, I am sure that some of you are now looking to their nails, aren't you? Anyway, you can always write to me for specific questions.

'Till nex time

Jessica

Preparing for the Autumn Season

2006-10-14T00:15:00.000+01:00

Preparing your body for the Autumn Season its a good investment for Winter. Cleansing the body of unwanted toxins will make your immune system stronger and it will help your fight against cold/flu and infections. Detoxification is a way of cleansing the body of unwanted substances via 3 main routes: the bowel, the urinary tract and the lungs.

These unwanted toxins are partly produced by the body itself as by-products of metabolism and partly are introduced with food and drinks. Thus, detoxification via the exit routes is of particular importance for good health. Many detox programmes on the market suggest big dietary changes and harsh cleansing regimes that do not ensure that the toxins do in actual fact leave the body. These programmes make you feel terrible and ill for no great benefit. All pain and no gain!!

Start by:

Drink 1.5L of pure water a day

Drink herbal teas too if you like (nettle, peppermint, chamomile, etc)

Drink only 1 coffee a day if you can resist the temptation!

Increase fruits and vegetables consumption

Eat brown rice with all your main meals

Cut out refined foods, take-aways, white flour, white sugar, fried food, alcohol, etc)

Walk 10 minutes every day to get some fresh air

Also, to help the detoxification process supplementation with high quality vitamins and minerals is important. Write me if you have any questions

'Til next time

Jessica

Superfoods

2006-08-27T10:05:00.000+01:00

We are always hearing about the latest "superfood" that promises to improve your health, but just what do these miracle foods really do to our body?

Beetroot: high in Boron, vital to the production of sex hormones;

Avocados: rich in vitamin E, vital for fertility;

Strawberries: high in vitamin C, stimulates circulation and strengthen blood vessels;

Chocolate: rich in antioxidants, prevent diseases;

Eggs: rich in B vitamins, improve brain functions;

Olive oil: rich in mono-unsaturated fat, prevents cardiovascular diseases;

Pomegranates: rich in antioxidants, prevent prostate cancer;

Blueberries: rich in antioxidants, fight cell damage;

Tomatoes: rich in lycopene, prevents cancer formation;

Garlic: antiseptic, antiviral, antibacterial;

Brazil nuts: rich in selenium, strengthen the immune system.

Unfortunately, part of this properties, together with vital nutrients (vitamins & minerals) are lost during farming processes. It is for this reason that more and more, the role of nutritional supplements in human nutrition is vital.

Pleople are unaware, but on the market 95% of the nutritional supplements are not bio-available to the human body. As a qualified nutritionist myself (MSc) I truly believe that the USANA supplements are readily bio-available and a great quality product.

Go to my website and have a look for yourself:

http://www.nutritionals4health.usana.com

Do feel free to contact me for any further information and remember invest in your health now for an enjoyable future!

Why is coffee and black tea making you piling on the pounds?

2006-08-25T01:17:00.000+01:00

One of the most common mistakes that dieters make is to replace food with tea and coffee to avoid hunger cramps and provide an energy boost. Unfortunately, this is a big mistake as the effects of caffeine on your blood sugar level are similar to that of sugar. How can caffeine, which is contained in coffee and black tea, do this?

Well, to nerve cells caffeine looks like a substance made in the brain which slows down nerve cell activity and causes drowsiness (adenosine). Caffeine therefore prevents adenosine from exerting its action (slowing down brain cell activity) actually speeding brain activity up.

Then, the pituitary gland in the brain releases hormones that tell the adrenal glands to produce adrenaline. These stimulant effects are why caffeine is known as a pick me up, and why so many people can’t do without their dose of tea or coffee to get them started in the morning.

In conclusion, the increase in blood sugar levels, given by caffeine and also buy other foods, is of real interest in relation to dieting.

USANA supplements for good health

2006-08-20T23:02:00.000+01:00

You cannot turn your head, the evidence is there! Hundreds of research studies around the world have shown that a diet rich in plant foods leads to increased health benefits and reduces the risk of cancer and cardiovascular diseases. Therefore, eating a well balanced diet is one of the best investments you can make for long-term health benefits. Unfortunately, more recent studies have also shown, and no doubt about this, that fruits and vegetables grown today do not contain the same level of nutrients as they did in the past, far from it.

Like in any other competitive industry, modern farming techniques to increase production and profits have led to this. Fruits and vegetables are nowadays grown at a faster rate, leaving less time for the crops to develop the right amount of nutrients. Also, farmers are paid by the weight and/or appearance of a crop, not by the amount of nutrients it contains, which moves the focus from quality to quantity. And since the human body cannot manufacture vitamins and minerals (essential nutrients), the role of nutritional supplements in human nutrition is undisputed.

Pleople are unaware, but on the market 95% of the nutritional supplements are not bio-available to the human body. As a qualified nutritionist myself (MSc) I truly believe that the USANA supplements are readily bio-available and a great quality product.

Go to my website and have a look for yourself:

http://www.nutritionals4health.usana.com

Do feel free to contact me for any further information and remember invest in your health now for an enjoyable future!

Making the most of summer fruits while you can

2006-08-06T09:41:00.000+01:00

One of the pleasures of summer is the amount of summer fruits on the shelves. These "nutrition powerhouses" have few calories, almost no fat and are full of vitamins, phytonutrients and fiber, which helps to lower cholesterol and keeps the digestive tract running smoothly.

Filling up on plant-based foods during the summer is a great way to cut down on fat and calories and to detoxify your body. Adding fruits to your life can be easier than you may think: begin by adding bananas or fresh berries to cereals at breakfast and wash it down with a glass of 100% fruit juice with no added sugar or sweeteners. Next you can add a fruit bowl to the dinner table to encourage healthy snacking to be eaten at the start of the meal if you do not want to incur in bloating and belching.

Here are some tips that can fit anyone's hectic lifestyle:

Aim for two to four servings of fruit a day. A serving is considered to be an apple, a peach, a pear, a banana, an orange, 1/3 cantaloupe, 15 small grapes, 8 medium strawberries, ¾ cup blueberries or one cup fruit cut up in large chunks

Let fruit always ripen at room temperature, wash well before eating and discard any bruised or moldy fruit

Refrigerate fruit salads until served and add a bit of lemon juice to stop it from turning dark

This summer, add a variety of summer fruits to your daily routine

Remember: a healthy lifestyle begins with a healthy body. Don't leave your health to chance, do something active to gain health and write to me for any questions you might have.

I love cherries!

2006-07-29T20:31:00.000+01:00

I could eat cherries all day long every day of the week and still want more. Are you like me? It's not because they are good for us, it's that they are so delicious. Cherries are rich in antioxidants, such as anthocyanins, quercetin and ellagic acid. So why not add some to your grocery shopping during your next visit to the supermarket? Be aware, sweet cherries (Prunus avium L.) are a seasonal fruit that is now available in the fresh produce section, so hurry up, they will not be here for long (from July to mid-August).

Red cherries are not only good looking, they are also full of phytonutrients, vitamins and minerals. In addition, they contain a cholesterol-lowering compound called 'beta-sitosterol' and melatonin, which was found to affect sleep patterns and has been promoted as an anti-aging supplement. The good news is that cherry juice retains the antioxidants and melatonin of the fruit, so it is a good alternative.

One cup of cherries provides approximately 90 Kilocalories and it is a good source of fiber (3 grams). They are also free of sodium and fat. What more do you want from a fruit? Since cherries do not ripen further after being picked, select firm, plump, shiny cherries with green stems. And enjoy your cherries.

'Til next time.

Is it really hot or is just me?

2006-07-22T19:22:00.000+01:00

Hi there,

hopefully you are not melting away as I am doing here in the South of England. Can you believe your termometer? Yesterday was 31°C, too hot for me!

Here are some good tips to keep up with the heat:

Always keep hydrated by drinking at least 2L of water or juice a day. Remember your drink does't have to be too cold or you will shock your body

Do not overdue with fatty and rich meals

Increase your fresh fruit/vegetables intake

Eat plenty of fish which is easy to digest, instead of meat

I hope to find you well next time.

Ciao.

Jessica

The Secrets of the Mediterranean Diet Unveiled

2006-06-25T22:25:00.000+01:00

The many health benefits of vegetables, fruits, legumes, fish and nuts, all of which are part of the Mediterranean Diet, have been discussed by nutritionists at length. This traditional diet of Greece, Italy, Crete, and of all the sixteen countries that border the Mediterranean Sea, where heart protective olive oil (a monounsaturated fats) is a main staple, focuses little on red and meats in general.

When the Western diet was compared to the Mediterranean diet in the Lyon Diet Heart Study, those people who consumed a Mediterranean diet experienced a 50% to 70% lower risk of repeat heart attacks than those on a Western diet. Also, according to researchers at the Harvard School of Public Health the benefits for people following a Mediterranean diet were a 25% lower death rate. This type of eating pattern, emphasizing vegetables, fruits, beans, fish and nuts, foods which are filled with antioxidants, might reduce the rates of heart disease and cancer.

Although this diet is higher in fat than what is currently recommended by the American Heart Association, these fats, found particularly in olive oil, are very healthy monounsaturated fats, which decrease blood cholesterol levels and protect the heart.

In general Mediterranean countries also tend to lead an active lifestyle, consume red wine with meals and have an extensive social support system.

These are all the secrets of the Mediterraneans, are you ready to try it?

A healthier you!

2006-06-15T12:34:00.000+01:00

Hi there,

here I am again. Did you know that living a healthier lifestyle could prevent 40% of diseases and cancer in later life? It is never too late to start a healthier life since usually cancer may take up to 20 years to develop.

So why don't you start right now? Are you sipping a coke while you are reading this? Or, are you eating a chocolate bar right now? What is next to you, a bottle of water or a fizzy drink? So why don't ypu follow these positive steps for the next week or so and see how you feel? If you feel better, and I garantee you will, then you will have to believe me.

Eat plenty of vegetables and fruits, avoid canned fruits and vegetables with added sugar or salt;
Snack on fresh or dried fruits, replace crisps with chopped raw vegetables;
Add chopped fresh fruit to your breakfast cereals;
Fill 2 thirds of your plate with vegetables, they are filling and low in calories;
Are you hungry? Try a glass of water first, our body confuses hunger with thirst;
Always read food labels and choose foods low in fat, salt and sugar. Choose foods with no more than 3g of total fats and with no more than 1.5g of saturated fats. Also, do not consume foods with more than 0.1g of sodium.

Well, I know that I have given you a lot of rules and points to follow, but if you can just start with one rule per day you will see how your life will change. Till next time...

If you skip breakfast you will become fat!

2006-05-31T15:43:00.000+01:00

Yes, you heard me right: "if you skip breakfast you will become fat". This according to the latest research. By the way, sorry I haven't wrote in a while, but I am having a few health problems. But here I am now, did you miss me??? I hope so.

If you skip breakfast our muscles are short of fuel, sugar, and they start to decrease. Slowly but surely the muscle mass decreases and the fat mass increases, are you going to skip breakfast again? I think not!

Try this:

yogurt mixed with whole grain cereals, such as muesli, oats flakes or bran, and fresh fruits

a whole grain cereal bar, there are so many on the market, with a glass of low fat milk or a couple of pieces of fresh fruit

a peanut butter sandwich with a glass of low fat milk

take some low-fat plain yogurt and some berries and whiz them together to create a healthy fruit smoothy

The options are vast, just use a bit of imagination and enjoy your breakfast.

Until next time.

The Golden Rules of Nutrition Part 5

2006-04-24T23:35:00.000+01:00

Hi there,

I know that some of you out there don't like rules, but take it more as advices on healthy eating habits, ok?

Here are the next five:

Drink no more than 1 coffee or black tea per day; switch to herbal teas (camomile, peppermint, green tea, ginger tea, etc) and use fructose or honey if you must

Try to eat only seasonal foods such as fruits and vegetables

Try to eat always at the same time, your body needs to find an internal rhythm
Sleep at least 8 hours per night

Try to go to sleep always at the same time and to wake up always at the same time

<< Back to part 4

The Golden Rules of Nutrition Part 4

2006-04-20T00:47:00.000+01:00

Hi there,

its me again, I really hope you are following the rules since I can tell you, you will feel much better of you do. Here we go:

Avoid eating pasta and bread every day

If you eat pasta or bread better to have it only at lunch

Introduce alternatives: instead of cow’s dairies switch to soy dairies, use also oat or rice milk; instead of wheat pasta or wheat bread switch to rye, soy or oats, eat also quinoa, millet or brown rice; instead of mars bars switch to plain dark chocolate (no less than 75%) or good quality protein bars

Eliminate or drastically reduce salt and sugar, use spices and herbs instead or fructose which is 200 times sweeter than sugar so you need less

Avoid foods containing "aspartame".

<< Back to part 3 | Go to part 5 >>

The Golden Rules of Nutrition Part 3

2006-04-11T20:01:00.001+01:00

Hi there,

here are the next five "Golden Rules of Nutrition":

Eat more oily fish (mackerel, salmon, anchovies, sardines, tuna)

Eat fats in moderation and avoid saturated fats (butter, margarine, cookies, cakes, pastries). Use only extra virgin olive oil

Drink at least 2 litres of still water a day. Avoid tap water, best of all would be filtered water. Drink away from meals

Avoid all junk and refined food (also ready meals)

Avoid all soft drinks (permitted coca-cola light no more than 2 per week)

See you again next week!

<< Back to part 2 | Go to part 4 >>

The Golden Rules of Nutrition Part 2

2006-04-04T13:43:00.000+01:00

Hi there,

I hope that you have put the first five rules into practice. Now, are you ready for the next five "Golden Rules of Nutrition"?

Here they are:

Eat fresh fruit preferably on its own as a snack

Alternatively to the salad at the start of a meal, drink ½ glass of water with ½ squeezed lemon ½ hour before meals

Decrease all simple carbohydrates to no more than 3 times a week (white pasta, white bread, biscuits, cakes, white rice, and white cereals-based meals) and increase all complex carbohydrates (brown rice, brown pasta, fruits and vegetables)

Eat bananas, grape, parsnip, potatoes and tomatoes in moderation

Increase good protein such as fish, white meat, eggs, beans and soy products and decrease or better avoid all dairy products (if you must, eat only low-fat dairy products no more than 3 times a week away from citrus fruits). Eat lean red meat, lamb or lean pork in moderation

See you in a week!

<< Back to part 1 | Go to part 3 >>

Wake Your Metabolism Up!

2006-03-29T11:06:00.000+01:00

Your metabolism is the key to maintaining a healthy weight. Therefore if your sluggish metabolism is a result of poor eating habits and a sedentary lifestyle you need to boost your metabolism back to normal.

There are "two things" that you should do in the morning to boost your metabolism throughout the day:

Exercise: it is the best way to kick-start your metabolism. Research shows you can actually burn more calories throughout the day by exercising in the mornings. Morning exercise also gets the blood flowing to your brain, helping you to feel more alert throughout your day. Do your exercise at awakening on an empty stomach

Eat breakfast: by skipping breakfast you are missing the first opportunity of the day to jump-start your metabolism. Have a healthy breakfast 30min after your morning exercise

Try it, it really works!!

The Golden Rules of Nutrition

2006-03-27T15:53:00.000+01:00

Hi there, every week for 6 weeks I will give you five new "Golden Rules" to be followed. Are you ready for the first five? Here they are:

At awakening drink ½ glass of tepid water with ½ squeezed lemon in it.

Never skip breakfast or any other meal.

Eat 5-7 small meals daily (every 2 ½ -3 hours) to keep your metabolism going.

Finish all meals without feeling completely full.

Start meals with a small salad and never eat fresh fruit at the end of a meal.

Go to part 2 >>

How can you succeed with your weight loss plan?

2006-03-25T23:37:00.000Z

The only person that can help you succeed is "YOU"! Now its time to take action and get in shape once and for all! I am not saying that weight loss is easy, its hard in fact, but it’s not the actual process of loosing weight that’s most difficult, it’s talking yourself into sticking to the plan daily and for long enough to make a difference.

Thinkg about this: "it’s the little things that you do that can hinder your weight loss", like keeping your favourite comfort foods at home, taking the escalator instead of the stairs, or engaging in negative self-talk. All your bad habits need to go! And they need to go NOW!

Below are five simple reminders that can help you rearrange your lifestyle to fit your new healthy weight goals:

Kill off negative self-talk: stop saying to yourself "I'm such a loser. I will never lose the weight". Instead say to yourself: "I want to be healthy and I deserve to feel good about myself. I will succeed!"
Do not label your food as "good" or "bad". Just think about healthier options and you will enjoy your food more
Replace negative eating behaviours with new behaviours SLOWLY!
Set achievable goals, do not try to change evrything from one day to another
Try to cut out unhealthy foods and replace them with healthier options daily

If you think my advices are helpful, please do tell your friends to visit my blog.

Obesity: is it really an epidemic?

2006-03-25T00:43:00.000Z

Every day we are bombarded with newspaper stories on obesity and how bad this is for our nation. Stories about our children dying before their parents with obesity-related diseases make your hair stick on the back of your neck. Unfortunately the concept of obesity is not always understood. Obesity is defined as a BMI (Body Mass Index) greater then 24.9. To make it more understandable we need some mathematical calculations:

Take your height in meters, e.g. 1.70 equal to approximately 5ft 7”, i.e. 2.54cm = 1 inch; 0.3048 = 1 foot
Then convert your weight into kg, e.g. 63kg equal to approximately 10 stones, i.e. 450gr (0.450 kg) to 1 pound; 6.35 kg to 1 stone
Take your height in meters, e.g. 1.70, and square it, i.e. 1.70 X 1.70 = 2.89
Now finally take your weight and divide it by the square of your height, i.e. 63kg/2.89 = 21.8. This is your BMI

Now compare it with the classes of weight:

Underweight = less then 18.5
Normal = 18.5-24.9
Pre-obese = 25-29.9
Obese class 1 (moderate) = 30-34.9
Obese class 2 (severe) = 35-39.9

If you scored above 25, do not despair, a healthy and balanced diet could do miracles even for the big sizes. Do not say to yourself “I cannot do it!”, you can, anyone can, you just need the will to do it. And another thing: do it for yourself!

We do live in a society where obesity is becoming an epidemic, but strangely enough we eat fewer calories and fat then our grandparents did, and the calories are still falling. Why is then obesity rising? Well a simple answer is that we exercise less then 20 years ago and we eat more “calorie dense foods” then 20 years ago, although with fewer calories. Our body needs home made food and what we are actually giving to him its fast foods and snacks. Why don’t we start from today? After you read this go shopping and by some fresh vegetables and some chicken or some salmon. Go home relax and enjoy cooking, you will see how distressing this is. The smell of freshly cooked food coming out of your windows will be the envy of all your neighbours.

Don’t forget: “Start with little achievements to get to the big ones!”

What if someone close to me has an eating disorder?

2006-03-24T21:10:00.000Z

If you are worried about a friend or family member remember that it can be difficult for someone with an eating disorder to realize there is a problem. Often family and friends are the first ones to notice, but it is important to remain calm and non-judgmental. Communicate that you care for that person and that you will be supportive, regardless of his or her weight or eating habits. Two good next steps are to contact a health-care professional and to find information on eating disorders to share or discuss.

Set a time to talk

Set aside a time for a private, respectful meeting with your friend or family member to discuss your concerns openly and honestly in a caring, supportive way.

Communicate your concerns

Ask your friend or family member to explore these concerns you have with a counsellor, doctor, nutritionist, or other health professional who is knowledgeable about eating issues. If you feel comfortable doing so offer to help in making an appointment or accompany your friend or your family member on their first visit.

Avoid conflicts

If your friend or family member refuses to acknowledge that there is a problem or any reason for you to be concerned, restate your feelings and the reasons for them and leave yourself open and available as a supportive listener.

Avoid placing shame, blame, or guilt on your friend or family member regarding their actions or attitudes

Do not use accusatory “you” statements like, “You just need to eat” or, “You are acting irresponsibly” instead, use “I” statements. For example: “I’m concerned about you because you refuse to eat breakfast or lunch” or, “It makes me afraid to hear you vomiting”.

Avoid giving simple solutions

For example, “If you'd just stop, then everything would be fine!”.

Express your support

Remind your friend that you care and want your friend to be healthy and happy.

Who is most at risk to develop an eating disorder?

2006-03-24T14:31:00.000Z

Adolescents and young adults are most likely to develop an eating disorder, but research indicates that the onset can occur as young as childhood or later in adulthood. Eating disorders can affect males and females, all socio-economic classes and different ethnic groups. Statistically women are more affected than men, due to stereotypes that favor thin women. However, eating disorders are not just a "woman’s problem", males preoccupied with shape and weight can also develop eating disorders as well as dangerous shape control practices like steroid use.

What are the treatments for eating disorders?

If you have an eating disorder it is important to realize that treatment is a critical step towards successful recovery, infact 60% of people with eating disorders who receive treatment recover and go on to enjoy their lives. Without treatment up to 20% of people with serious eating disorders die. Individuals who try to stop on their own have incredible difficulty and often return to the disorder. The sooner you acknowledge you have an eating disorder and seek help, the better your chances for recovery. 70-80% of people who receive treatment respond positively, and although relapses can occur, treatment provides a foundation for full recovery.

Treatment for an eating disorder will consist of a number of components, which include a comprehensive assessment, a coordinated care plan, psychotherapy, inpatient treatment or hospitalization and, if needed, medication.

Comprehensive Assessment

Physical exam - to assess an individual’s current state of health
Nutritional counselling - the nutritionist works with the patient on an eating plan
Psychiatric evaluation - to understand the patient’s mental and emotional state

Coordinated Care Plan

A coordinated care plan will outline the interaction of different types of therapy and care for the patient, i.e. treatment would include a psychiatrist, a nutritionist, a doctor, and perhaps a family therapist, if family issues are involved. Treatment may initially focus on establishing healthier eating patterns and stabilizing health problems first, and then move on to treat the affiliated family and psychological problems.

Psychotherapy

Cognitive behavioural therapy – This type of therapy focuses on helping the patient change their thinking and the behaviours that result from their thinking. Therapy might focus on self-esteem issues as well as rigid definitions of beauty as it relates to weight and body type
Interpersonal therapy – Interpersonal therapy focuses on a patient’s relationships and life situation

Inpatient treatment or hospitalization

If a patient’s health is at risk inpatient treatment may be necessary. Treating the health and malnutrition issues immediately is vital and a live-in centre or hospital will allow for complete control over the beginning of the recovery process.

Medication

Medication is commonly used for the treatment of bulimia and sometimes in the later phases of recovery for anorexia.

What are the social effects of eating disorders?

2006-03-22T19:08:00.000Z

If you have an eating disorder you might not be aware of how much damage you are doing to your body and to your self-esteem. Although different eating disorders have different physical and emotional effects they all impair the body’s normal functioning, cause long-term health effects and significantly impact your social and emotional well-being.

What are the physical effects of eating disorders?

Anorexia

loss of menstrual periods
dry, brittle bones due to significant bone density loss (osteoporosis)
dry, brittle nails and hair, or hair loss
lowered resistance to illness (depressed immune system)
digestive problems
muscle loss and weakness
severe dehydration, which can result in kidney failure
fainting, fatigue, and overall weakness
long-term health problems including low blood pressure, low heart rate, low body temperature, poor circulation, anaemia and stunted growth

Bulimia

dehydration (can lead to irregular heartbeats, heart problems, and even death
inflammation of the oesophagus from frequent vomiting
tooth and gum problems
bowel irregularity and constipation from laxative abuse
vitamin and mineral deficiencies
chronic kidney problems or failure

Binge eating disorder

obesity and related health problems including high blood pressure, high cholesterol levels, heart disease, diabetes, osteoarthritis, liver and kidney problems, certain types of cancer
decreased mobility
shortness of breath

What are the main types of eating disorders?

2006-03-20T22:02:00.000Z

There are three main types of eating disorders: anorexia nervosa, bulimia nervosa, and binge eating disorder.
Anorexia is associated with a distorted body image, like thinking you are fat even though you are underweight. Serious health consequences can result from starvation and about 1% (or one out of 100) women between the ages of 10 and 20 have anorexia.
Bulimia is characterized by recurrent episodes of binge eating (rapid consumption of vast amount of food in a short period of time), alternated with purging (self-induced vomiting or usage of laxatives). About 4% (or four out of one hundred) of college-aged women have bulimia.
Binge eating disorder refers to a pattern of consumption of large amounts of food even when a person is not hungry. About 1% of women have binge eating disorder, as well as 30% of women who seek treatment to lose weight

What are the risk factors for eating disorders?

You might develop unhealthy eating habits in your efforts to control or alleviate emotional difficulties and unconsciously turn to food to ease your pain or exert some control over your life. Common circumstances and risk factors that contribute to the development of eating disorders include:

Family problems or a troubled home life
Major life changes like divorce, death of a loved one, puberty, moving to a new place, starting high school, etc
Romantic or social problems
Physical or sexual abuse or trauma
Psychological Factors like low self-esteem, depression, anxiety, anger, or loneliness
Interpersonal Factors like difficulty in expressing emotions and feelings, history of being teased or ridiculed based on size or weight
Social Factors like cultural pressures that glorify "thinness" and obtaining the "perfect body"

In some individuals with eating disorders, the brain chemicals that control hunger, appetite, and digestion may be imbalanced. In this case a Nutritionist might be able to help through prescribing some specific supplements.

Eating disorders: what are they and how do they effect people?

2006-03-19T17:35:00.000Z

Hi there, it's me again, this time talking to you about unhealthy eating behaviours and eating disorders, which are often due to psychological or emotional difficulties. If you are constantly worrying about your weight and obsessing about food then you might develop abnormal and unhealthy eating behaviours.

What is an eating disorder?

Eating disorder might mean:

starving yourself or limiting calories,
eating only certain things at the expenses of a healthy and balanced diet,
eating lots of junk food in a short period of time (binging),
taking drastic measures to reduce or maintain your body weight (binging, vomiting, taking diuretics or laxatives, excessive exercise)

You might think that your efforts to control your eating habits are a healthy way to achieve the body you want, but if they control your life things may have gotten out of control. Maybe you have started with a plan to lose a few pounds, but your behaviour has turned into an unhealthy and destructive eating pattern. Eating disorders can significantly damage normal body functioning and can be life-threatening!!!