Author Archives: Alexia

Top 50 Iron Rich Foods – Boost Your Energy and Beat Low Iron Symptoms

Increasing your intake of iron rich foods should not be too difficult. All it takes is for you to know which of the foods you eat are rich in iron, and start planning your meals accordingly. Sadly, the extent of most people's knowledge, when it comes to iron and iron rich foods, is just too limited.

For a quick read on where to start you can read our article on Foods with an Iron Punch, but here we'll give a much more in depth overview of the best iron Rich Foods complete with their Iron content.

The data has been extracted from the USDA National Nutrient Database for Standard Reference Release 22 from September 2009 which contains all the nutritional data for well over 7,000 food items. Unfortunately you can not just download the database and do a quick sort on Iron content to give you the best Iron Rich Foods. Actually you can, but the problem is that the list you get will not be very helpful in your daily life as the top items would be things like freeze dried parsley, dried thyme, beluga meat, cumin seed and all kinds of other foods you would not eat in large enough quantities to help you load up on Iron.

We have done the hard work for you and have carefully reviewed the USDA database and compiled this list of Top 50 Iron Rich Foods and have listed them by category so you know that when you eat meat what meat to choose, when you buy vegetables what to put in your shopping cart and when you need a quick snack what can help you boost your iron intake in just a few minutes.

This list is not a complete list of the iron content of all possible food items – if you do not see it here it just means it is not particularly high on Iron.

Eat these Iron Rich Foods, combine them with Iron Absorption Enhancers, avoid Iron Absorption Inhibitors and you'll be well on your way to boost your Iron levels and get rid of those Low Iron Symptoms!

Breakfast Cereals
Fortified breakfast cereal is one of your best bets to boost your Iron intake and below is a short list of some of them. As you can see eating just a single serving of these will give you around 18 mg Iron, but bear in mind that the typical absorption rate of a healthy adult is only approximately 10% to 15% of dietary iron. So drink a glass of Orange juice with your cereal to boost your absorption. Also, bear in mind that the last two items in this last are dry, ie before you have added milk or water to them!

  • Ralston Enriched Bran Flakes: 27 mg / cup
  • Kellog's Complete Oat Bran Flakes: 25 mg / cup
  • General Mills Multi-Grain Cheerios: 24 mg / cup
  • Kellog's All-Bran Complete Wheat Flakes: 24 mg / cup
  • Malt-O-Meal, plain, dry: 92 mg / cup
  • Cream of Wheat, instant, dry: 51 mg / cup

Meat
Red meat is high on iron and it comes in the heme form you body most easily absorbs; typically 15% to 35% of heme iron is absorbed by your body. Organ meats are the best sources of iron within the meat category and of these liver is probably the most popular so we've included it the list since we do not know too many people who'll eat spleen or lungs we've excluded these kinds of organs. If you like liver then go for goose liver expensive, but very nice! or at least opt ​​for pork liver instead of beef liver. When you opt for red meat in your diet add some less standard options like Emu, Ostrich or Duck instead of beef.

  • Goose liver, raw: 31 mg / 100g
  • Pork liver, cooked: 18 mg / 100g
  • Chicken liver, cooked: 13 mg / 100g
  • Lamb liver, cooked: 10 mg / 100g
  • Beef liver, cooked: 7 mg / 100g
  • Emu, cooked: 7 mg / 100g
  • Ostrich oyster, cooked: 5 mg / 100g
  • Quail meat, raw: 5 mg / 100g
  • Duck breast, raw: 5 mg / 100g
  • Beef, steak, cooked: 4 mg / 100g
  • Beef, ground, cooked: 3 mg / 100g

Fish and Shellfish
Fish is not often considered as a good source of iron and most finfish is indeed not, only the oily fish like mackerel and sardines provide you with a decent amount of iron. So when you want to eat fish, opt for oily fish which gives you the most iron and is high in omega-3 too. When you add shellfish into the equation suddenly we find some of the best Iron Rich Foods you can find, especially clams think clam chowder. A quick comparison with the meat category shows that octopus or cuttlefish beat all the regular meats in terms of iron content and are only outdone by liver. So, it's time to add some stir fried squid to your weekly menu.

  • Clams, canned, drained solids: 28 mg / 100g
  • Clams, cooked: 28 mg / 100g
  • Fish caviar, black and red: 12 mg / 100g
  • Cuttlefish, cooked: 11 mg / 100g
  • Octopus, cooked: 10 mg / 100g
  • Oyster, medium sized, cooked: 10 mg / 100g
  • Anchovy, canned in oil: 5 mg / 100g
  • Shrimp, cooked: 3 mg / 100g
  • Sardine, canned in oil: 3 mg / 100g
  • Mackerel, cooked: 2 mg / 100g

Vegetables
Vegetables are an essential part of your diet, full of essential nutrients and most people do not eat enough of them, but when it comes to Iron most vegetables are not too hot. If you choose your vegetables carefully then can use vegetables to help you boost your iron levels, especially if you include some iron absorption enhancers in your diet as the non-heme iron in vegetables is not easily absorbed by your body. In the vegetables vegetables . Top 50 Iron a Rich Foods include various beans, potato skins, and tomatoes by green of leafy vegetables vegetables like spinach, chard and parsley. Chili con carne, which combines meat, kidney beans and tomato sauce, makes an excellent Iron Rich Recipe, but so does a white bean salad with plenty of fresh parsley and light vinaigrette.

  • Mushrooms, morel, raw: 12 mg / cup
  • Tomatoes, sun-dried: 5 mg / cup
  • Potato skins, baked: 4 mg / skin
  • Parsley, raw: 4 mg / cup
  • Soybeans, boiled: 9 mg / cup
  • Spinach, boiled, drained: 6 mg / cup
  • Tomato sauce, canned: 9 mg / cup
  • Lentils, boiled: 7 mg / cup
  • Hearts of palm, canned: 5 mg / cup
  • White Beans, canned: 8 mg / cup
  • Kidney beans, boiled: 5 mg / cup
  • Chickpeas, boiled: 5 mg / cup
  • Pinto Beans, frozen, boiled: 3 mg / cup
  • Lima beans, boiled: 4 mg / cup
  • Hummus, commercial: 6 mg / cup
  • Swiss Chard, boiled, chopped: 4 mg / cup
  • Asparagus, canned: 4 mg / cup
  • Chickpeas, canned: 3 mg / cup
  • Tomatoes, canned: 3 mg / cup
  • Sweet potato, canned, mashed: 3 mg / cup
  • Endive, raw: 4 mg / head

Nuts and Seeds
Nuts and seeds are great Iron Rich Foods in that they have a pretty high iron content and are so versatile that you can eat them in many ways. A quick snack on some cashew nuts is filling, healthy and gives plenty of iron – tasty too! Pumpkin seeds and sunflower seeds can be easily toasted and added to a salad for a nice crunch and an iron boost. Sesame seeds are used in a variety of Asian dishes and all of these can be used in baking or as a quick addition to your breakfast cereal. Just make sure you always have some in the house and you'll soon find many ways to add them into your day-to-day food.

  • Sesame seeds, whole, dried: 21 mg / cup
  • Pumpkin seeds and squash seed kernels, dried: 11 mg / cup
  • Sunflower seed kernels, toasted: 9 mg / cup
  • Cashew nuts, dry roasted, halves and whole: 8 mg / cup
  • Pistachio nuts, dry roasted: 5 mg / cup
  • Almonds, whole kernels, blanched: 5 mg / cup

Fruit
Fresh fruit is not rich in Iron, but dried fruit like apricots, peaches or prunes are great Iron Rich Snacks to eat in between meals or to add to various recipes. The one thing you must remember about fresh fruit is that most of it contains a lot of Vitamin C and since Vitamin is an Iron Absorption Enhancer eating fresh fruit or vegetables high in Vitamin C with your meal can greatly boost the amount of iron your body actually absorbs.

  • Apricots, dehydrated low-moisture: 8 mg / cup
  • Peaches, dehydrated low-moisture: 6 mg / cup
  • Prunes, dehydrated low-moisture: 5 mg / cup
  • Olives, canned jumbo: 0.3 mg / olive
  • Currants, dried: 5 mg / cup
  • Apricots, dried, sulfured, uncooked: 4 mg / cup
  • Blueberries, canned: 7 mg / cup

Iron Rich Snacks
Apart from the nuts and dried fruit there are quick and easy Iron Rich Snacks which you can simply buy in the supermarket and use as a instant Iron Booster. Below or some examples, but if you're planning to buy some bars or drinks then you need to remember to check the nutrition labels on the actual products you buy as the actual Iron content can vary greatly from brand to brand and even from product to product within the same brand.

  • Nestle Supligen, canned supplement drink 9 mg / can
  • Snickers Marathon Honey Nut Oat Bar: 8 mg / bar
  • Snickers Marathon Double Chocolate Nut Bar 8 mg / bar
  • Snickers Marathon Multigrain Crunch Bar: 8 mg / bar
  • Pretzels, soft: 6 mg / large
  • Trail mix, regular: 3 mg / cup

Eggs:
Dairy products are not high in Iron, but do contain a lot of calcium and calcium has been known to act as a Iron Absorption Inhibitor so you should try and eat calcium rich foods separate from your Iron Rich Foods as much as possible. Eggs are not too high in Iron, but egg yolks are not too bad and if you can find fresh goose eggs they could be used in a great Iron Rich Breakfast!

  • Goose Egg, whole: 5 mg / egg
  • Egg yolk, raw: 7 mg iron / cup
  • Egg, scrambled: 3 mg iron / cup

Health and Nutrition During Pregnancy

Pregnancy

Pregnancy is a nine month journey … It is a time in your life to feel happy, excited, serene and joyful. However it is also quite normal to experience anxieties about the birth and worrying about whether you are nourishing yourself properly, exercising, keeping, calm, positive, loving thoughts and emotions within your being.
Pregnancy lasts 39 weeks or nine months from conception and is looked at in three stages.

Health & Nutrition During Pregnancy

To ensure that your baby develops in a healthy environment, you should keep your body as fit and well nourished as you possibly can. Do not think in terms of devising a special diet for pregnancy, it is more to do with eating a good variety of the right foods which are those that are rich in the essential nutrients.

Weight Gain

The amount of weight put on by women in pregnancy varies between 9 – 16 kilograms, with the most rapid gain usually between weeks 24 and 32.
Do not "eat for two". Some 46 percent of women gain too much weight during pregnancy.

Diet During Pregnancy

You ARE What You Eat therefore Your Baby Is What You Eat!

What You Eat affects your baby's future. What you eat in the following nine months can impact your baby's health, as well as your own, for decades to come.

A good diet is vital to health during pregnancy, and to the normal development of the baby. The time to pay attention to diet, and if necessary change it for the better, is several months prior to conception and not when pregnancy is confirmed.

During the critical early weeks the normal, healthy development of the embryo depends on the mother's state of nutritional health and also her toxic state.

Mineral and vitamin imbalances which would probably go unnoticed in a child or adult can have a disastrous effect on the developing baby.

This is because the cells in the embryo are growing at such a rapid rate, causing an exaggerated response to any harmful influences.

A natural, organic, whole food diet is the only one which will adequately serve during pregnancy.

A high quality diet is needed to maintain your own health and the best possible conditions for the baby to develop.

As our environment becomes more polluted and the soils more depleted of nutrients, going 100% organic, if possible, is the best thing you can do for oneself, and for a developing fetus, and last but not least; the environment.

Pesticides, herbicides, and other forms of pollution interfere with the metabolic pathways of many nutrients and thus indirectly interfere with the development of the immune, endocrine, and neurological systems.

Eating as many of our foods in their live, raw form preserves 70 to 80% more vitamins and minerals, 50% more bioactive protein, and up to 96% more bioavailable vitamin B12.

Grains, nuts and seeds are the most potent health-building foods of all. Eaten raw or sprouted if possible (some grains need to be cooked), they contain all the essential nutrients for human growth, sustenance, and ongoing optimal health.

A well balanced diet is based on whole cereals and grains (brown bread, rice, pasta, buckwheat, rye, oats), nuts and seeds, pulses and beans, fresh fruit and vegetables, pure unrefined oils such as cold pressed olive oil, with some fish and eggs if required.

Fruit and vegetables are all excellent sources of vitamins, minerals and trace elements provided they are eaten in the right way.

They should be fresh, either raw or quickly cooked, steamed or stir-fried, and preferably consumed immediately after they are harvested.

Salt is needed to maintain the extra volume of blood, to supply enough placental blood, and to guard against dehydration and shock from blood loss at birth, (except in cases of kidney and heart problems) Suggested form of salt is Himalayan Pink Salt.

Proteins

• Form the basic building blocks of all our body tissues, cells, hormones, and antibodies.
• Food must fuel the growth of the uterus, which can grow to 30 times its original size over the nine months gestation period Add the development of breasts, placenta, development of breast milk, the baby's body.

Proteins are divided into complete and incomplete:

Complete proteins contain significant amounts of all the essential amino acids, you find them in meat, poultry, fish, eggs, milk and soya bean products.

Vegetable proteins are incomplete and contain only some of the essential amino acids. Some vegetarian sources of complete protein are: buckwheat, sesame seeds, pumpkin seeds, sunflower seeds, flaxseeds, and almonds.

Plant proteins are easier for our bodies to digest and produce less toxic waste than animal proteins. The fiber in plants also has a very beneficial effect on the bowel; it ensures healthy bowel movements and the correct bacterial population in the gut, and prevents the buildup of putrefactive bacteria produced by excess animal proteins.

Eating meat and meat products also carries the risk from chemical and hormonal residues found in intensively reared animals. Also soya beans or soy products are mostly genetically engineered, hence it is wise to stay clear of them.

Pregnant women need about 60 to 75 grams of protein a day.

The best and cleanest sources of protein are green vegetables, spirulina, seeds (hemp, flax, sesame, poppy, sunflower, chia, quinoa, amaranth).

Real strength and building material comes from:

• green – leafy vegetables, seeds and superfoods. They contain all the amino acids we require.

Essential Fatty Acids are vital to:

• the development of the baby's nervous and immune systems. They build the cell walls in all our tissues, and so that trace elements and fat-soluble vitamins (A, E, D, and K) can be absorbed.
• EFA's are needed to make adrenal and sex hormones, and to maintain a healthy population of bacteria in the gut.
• They are also essential to the normal development of the fetus's brain: 70 per cent of all EFAs go to the brain.

The Best Fatty Foods include:

Avocados, Borage Seed Oil, Raw Cacao Beans (Chocolate Nuts), Coconut oil / butter, Flax seed and its oil, Grape seeds, Hemp seed and its oil (cold pressed), RAW Nuts of all types (cashews must be soft to be truly "raw"), Nut Butters (almond butter is excellent), Olives and their oil (stone pressed or cold pressed), Peanuts (must be certified aflatoxin free), Poppy seeds, pumpkin seeds and their oil (cold pressed), Sesame seeds, sunflower seeds, tahini (sesame butter), or even better if you can get hold of it at a health food store unhulled tahini (an alkaline fat, high in calcium), Young Coconuts (young Thai coconuts are available in the US at asian markets), Coconut milk, coconuts (mature).

SUPERFOODS

Superfoods are foods with extraordinary properties. Usually they contain all essential amino acids, high levels of minerals, and a wide array of unique, even rare, nutrients. I have included the superfoods in the nutritional tips below.

Some prominent superfoods to include:

1) Himalayan Pink Salt – offers 84 minerals exactly identical to the elements in your body.

2) Spirulina (a spiral algae consumed for thousands of years by indigenous people in Mexico and Africa)
-It Has the highest concentration of protein on Earth. 60%
-It Is also very high in Iron, and many other vitamins and minerals.
-It Is one of the highest sources of gamma-linolenic acid (GLA) on the planet. Only mother's milk is higher.
-It Is recommended to take more Spirulina during breastfeeding because of the GLA.
-Spirulina Is very high in human-active B12.

3) Blue-Green Algae (Klamath lake algae wonderful brain food). It is high in protein, chlorophyll, vitamins, and minerals and enhances the immune system.

I value it in pre-pregnancy, pregnancy, and lactation for its enhancing effect on brain function.

4) Bee Pollen (wild pollen, not orchard pollen, should be used and should come from ethically harvested sources where bees are treated respectfully. Bee Pollen is nature's most complete food) All amino acids, immune system, brain, eyes.

5) Flax, Sunflower, Chia, Sesame and pumpkin seeds are the best to use. Flaxseeds are excellent and the highest vegetarian source of omega-3-essential fatty acids, important for the immune system, nervous system, and brain development. I recommend one to two tablespoons daily of the uncooked and unheated oil or three to six tablespoons of freshly ground flaxseeds. (Use a coffee grinder). You may also grind the other above mentioned seeds and add them to salads, and fruit salads.

6) Wild young coconuts (not be confused with white Thai coconuts found in markets, wild coconuts are one of the greatest foods on earth. The coconut water and soft inner flesh are strength enhancing, electrolyte-rich, mineral-rich, youthening and invigorating . Great in smoothies.

NUTRITION TIPS

Here Are Some Nutrition Tips that will help you both:

1) Get Enough Folic Acid. 400 micrograms (mcg) daily. Folic Acid reduces chance of birth defects such as spina bifida. Especially in the first 6 weeks of pregnancy.

2) Best Food Sources of Folic Acid are: RAW Green leafy vegetables, including spinach, kale, beet greens, beet root, chard, asparagus, and broccoli. Starchy vegetables containing folic acid are corn, lima beans, green peas, sweet peas, sweet potatoes, artichokes, okra, and parsnips. Oats are high in folic acid as well as whole wheat brown bread. Many fruits have folic acid such as oranges, cantaloupe, pineapple, banana, and many berries including loganberries, boysenberries, and strawberries. Also fresh sprouts such as lentil, mung bean sprouts are excellent sources. REMINDER: Folic acid is available from fresh, unprocessed food, which is why it is so common a deficient in our culture's processed, cooked food diet.

3) Eat Your Fish. Getting enough DHA (found in abundance in seafood and flaxseed) is one of the most important things you can do for you and your developing baby's health. DHA is the omega-3 fatty acid that can boost baby's brain development before birth, leading to better vision, memory, motor skills and language comprehension in early childhood. Eat at least 12 ounces a week of low-mercury fish, or take a DHA supplement such as Krill Oil.

• Avoid large, predatory fish such as shark, swordfish, king mackerel and tilefish. (As big fish eat smaller fish, the larger, longer-living ones accumulate more mercury).

• Seaweed and Cilantro remove heavy metals and radioactive isotopes from the tissues.

4) Avoid Alcohol – The main risk of consuming alcohol during pregnancy is the development of "fetal alcohol syndrome" (FAS). mother .. NO AMOUNT IS SAFE. AVOID TOTALLY.

5) Avoid Caffeine: In high amounts causes birth defects and still births, miscarriages and premature delivery.

6) Avoid Drugs – As far as possible all orthodox drugs should be avoided during pregnancy, especially in the first three months. Consider natural alternatives and visiting a medical herbalist or nutritionist prior to conception.

FOODS THAT MAY CAUSE INFECTIONS

Although the chance of contracting one of these rare infections is limited, you will reduce this likelihood even further if you follow the basic guidelines given here.

Listeriosis – caused by the bacterium Listeria monocytogenes, this is a very rare infection. Its symptoms are similar to flu and gastroenteritis and it can cause still birth.

Toxoplasmosis – usually symptomless (apart from mild flu symptoms), this can cause serious problems for the baby. Caused by direct contact with the organism Toxoplasma Gondi, it is found in cat faeces, raw meat, and unpasteurized goats' milk. Soil on fruit and vegetables may be contaminated.

Salmonella – Contamination with Salmonella bacterium can cause bacterial food poisoning. This does not usually harm the baby directly, but any illness involving a high temperature, vomiting, diarrhea, and dehydration could cause a miscarriage or preterm labour.

HERBS TO AVOID DURING PREGNANCY.

Herbal remedies are for the most part quite safe to be taken during pregnancy; some are useful alternatives to drugs both in chronic illness and acute minor problems such as may arise during pregnancy. It is still preferable to take NO MEDICATION whatsoever in the first three months, unless there is a specific problem that needs treatment.

There are many Herbs which should never be taken in pregnancy – their emmonagogue or oxytocic properties may, in large amounts, cause uterine contractions and thereby risk miscarriage: I will only mention a few as there at least twenty on the list.

Nutmeg Myristica Fragrans
Thuja Thuja occidentalis
Calendula Calendula officinalis
Sage Salvia officinalis
Thyme Thymus vulgaris
Marjoram Origanum vulgare
Lovage Levisticum officinale
Rosemary Rosmarinus Officinalis
Rhubarb Rheum sp.

Herbs that are safe to eat to take in culinary doses but not as a medicine during pregnancy include:

celery seed, cinnamon, fennel, fenugreek, oregano, parsley, rosemary, sage and saffron.

You enjoyed reading the if this following article and would like to . Read the full version of this e-book Called 'A Natural Approach To Pregnancy', visit my website Http://www.easyconsciousliving.com or e-mail by me at: barbara @ Easyconsciousliving .com

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"The Doctor Of The Future Will Give No Medicines, But Will Interest His Patients In The Care Of The Human Frame, In Diet, And In The Causes Of Diseases."
–Thomas Edison.

Basic Steps to a Healthy Pregnancy

If you are planning to have a baby, or are already pregnant, give your baby the best possible start. Miraculously, many women have an apparently health pregnancy and give birth to a healthy baby without any thought at all. However, many are not so lucky and sometimes that perfectly healthy baby has health issues early on such as rashes, allergies, ear infections etc. As an obstetrics nurse with 40 years experience in childbirth and prenatal education, I would like to encourage you not to leave the health of your pregnancy and baby to chance. Take steps now to be healthier.

Start with a good physical from your midwife or MD. Ask your practitioner about a thyroid panel and Vitamin D level. Make sure your iron stores are good. If you are vegetarian, ask your health care provider about B12 supplementation. Start on your prenatal vitamins and minerals and of course, if you have not quit smoking do it now. The effects of 1 cigarette a day after the 4th month of pregnancy are still measurable at age 10.

Take a good look at your diet. Write down everything you eat for 3 days and then check it off by the following list.

1: 7 colors daily: Blue – blue berries, elderberries;
Purple – plums, grapes, purple cabbage;
Red – tomatoes, radishes, cherries, red peppers, red onions;
Yellow – lemon, mango, lemon, grapefruit, yellow tomatoes, grapefruit;
White – cauliflower, onions, garlic;
Orange – oranges, tangerines, carrots, squash, sweet potatoes and yams;
Green – lettuce (not ice burg), celery, cilantro, parsley, cabbage, napa cabbage, kale, organic spinach, swiss chard, bok choy.

2: 7-9 Servings of fruits and vegetables

3: Complete protein at every meal (pregnancy, nursing and children) *

4: Good fats – Olive Oil, Grape Seed Oil, Omega 3 fatty Acids. raw seeds and nuts

5. Whole Grains 3 to 4 servings for pregnant women

6. Get rid of calories without food value-pop, chips, candy etc.

7. Limit or eliminate the white – white flour, white rice, and sugars of all forms.

This may seem overwhelming. Do not let it be. Just start educating yourself and move towards making this list the basis for your food intake.

Last but not least, schedule your first prenatal as soon as you have conceived. Information gathered in your first trimester is used for treating any pregnancy complications that should arise.

Please start a list of questions for your care provider, so you can get all of your questions answered. This information is not intended as medical advice, but as information to discuss with your midwife or doctor.

* Complete proteins come from combining various protein sources. As a general rule meat, fish, poultry and milk have a more complete protein balance. Egg whites are the best. Quinoa and soy beans are the top of the plant proteins. It is good to vary the protein sources in your diet and eat combinations of plant proteins.

You may copy and use this article in its entirety.

Vitamins Are Organic Compounds That Are Necessary In Small Amounts To Sustain Life And Health

Vitamins are nutrients essential for health. Vitamins are organic compounds that are necessary in small amounts in animal and human diets to sustain life and health. Vitamins are organic compounds which are needed in small quantities to sustain life. Vitamins are organic substances, essential for maintaining life functions and preventing disease among humans and animals and even some plants. Vitamins are complex organic compounds that occur naturally in plants and animals.

Vitamins are named by letters – vitamin A, vitamin C, D, E, K, and the group of B vitamins. Vitamins are organic components in food that are needed in very small amounts for growth and for maintaining good health. Vitamins are compounds that are essential in small amounts for proper body function and growth. Vitamins are organic substances that are required in small amounts for normal functioning of the body. Vitamins are substances that the human body requires but is unable to synthesize and therefore, must obtain externally.

Vitamins are not individual molecular compounds. Vitamins were not discovered until early in the twentieth century. Vitamins are of two type's water soluble and fat soluble. Vitamins are required in the diet in only tiny amounts, in contrast to the energy components of the diet. Supplements can be beneficial, but the key to vitamin and mineral success is eating a balanced diet.

Vitamins can not be synthesized by the cells of an animal but are vital for normal cell function. Vitamins can not be isolated from their complexes and still perform their specific life functions within the cells.

Persons already experiencing coronary health issues should consider having their vitamin D levels checked and take action if a lack of vitamin D detected. I've cited the review, "Is US Health Really the Best in the world?", By Dr. Barbara Starfield (Journal of the American Medical Association, July 26, 2000), in which Starfield reveals the American medical system kills 225,000 people per year – 106,000 as a direct result of pharmacological drugs. Berries come in many shapes and sizes, but they are all healthy sources of fiber, potassium and vitamin C. Strawberries, blueberries and blackberries are low in fat and calories, and contain compounds that might protect you from certain health conditions. B 12 deficiencies cause a host of health problems, including potentially irreversible nerve damage that can occur before symptoms are noticed. The easiest way for most people to avoid a deficiency is to take a B 12 supplement containing at least 1000 micro grams of B 12 two or three times a week. The Health Organization Founded by Dr. Rath is Unique in the world: All the Profits it Makes Go to a Non-profit Foundation. Vitamins and minerals are essential to life-and we mean essential. The early human diet was largely vegetarian, humans have adapted to utilize nutrients and vitamins from plant sou.

Eating Seafood – How To Avoid Bones

There are two very simple ways to avoid coming across a hidden bone when eating a fish dish. The first is to buy fish from one of the larger species which have large central spines and few small bones. The second way is to take out the small bones from pin a flat or round fish.

The benefits of the larger and firmer fleshed fish

Tuna and Monk Fish are two prime examples of larger fish. They both have firm textured flesh, strong spines and few of the smaller lateral bones. Tuna being considered very similar to lean Beef, and Monk Fish on a par with Prawns and Lobster. The recipe alternatives from around the world for both fish are enormous. Check on the Internet for cooking suggestions from the simple to the more complex. You will be able to create a wonderful bone-free meal.

How to remove bones from the more complex species of fish

A few years ago I dined with a business associate who ordered Whitebait as a starter. Whitebait are the tiny pencil thin fish coated in milk, seasoned flour, deep fried and eaten whole. My colleague decided to fillet all the fish. It took him a while, to concern the waiting and kitchen staff who were wondering how long it would before serving the main course.

His expectation of a boneless piece of fish was a little extreme. With most people the concern is to remove the hidden, lurking throat assassin – the small pin bone. Ask help from your fish supplier to remove them, and state your concerns about any remaining in the fish you buy. If on your return home you still find a bone in the fillet then try another fish supplier next time.

If help is not at hand then complete the task on your own. You can easily find the bones. They are usually either in the stomach wall or down the length of the fish in the centre of the fillet. Gently feeling around will find them. Using a set of tweezers will remove the smaller bones, with a small filleting knife coming handy to cut out the bones in the stomach wall. You will end up with a totally bone free fillet and be able to cast all your worries aside.

With some types of firm textured flat fish, such as Dover Sole, the fish will not need filleting. You will find that after cooking, the fillet can easily be removed from the carcass of the fish.

Why Are Salmon So Special?

The crystalline waters of Alaska host one of the world's most valuable resources: healthy, natural, nutritional fish. Alaska has recognized the importance of their marine life, and has taken firm measures to ensure that the waters around their 34,000 miles of coastline remain pure, and that the fish living in those waters are harvested in a way that is sustainable and eco-friendly.

That's a lot to brag about when Alaska salmon are in such high demand. Alaska's response to this demand has been measured and responsible, ensuring that the world can continue to enjoy wild salmon for generations to come. What is that makes these fish so special, and the focus of so many great grilled salmon recipes?

For one thing, salmon is a rich source of protein and Omega-3 fatty acids, while being low on the harmful saturated fats and Omega-6 oils found in other animals. Alaska salmon live a rigorous natural life, and this vitality ensures lean fish with high quality texture and taste. The clean water and healthy organisms keep the salmon free of toxins and impurities in their environment and diet.

Look up grilled salmon recipes, and you will consistently find sources from health-food and low-calorie sites and cookbooks, proudly displaying the nutritional facts of each recipe. These sites will tell you not just how to cook salmon steaks, but will also likely boast about the variety of essential vitamins, minerals, and nutrients packed into a savory salmon feast.

Salmon can be cooked fresh, thawed, or frozen, and this means that it can be enjoyed year-round, even long after the fishing season has ended for a given year. Grilling salmon is a summer-time activity as American as flipping burgers or baking apple pie, and is a whole lot healthier to boot. The versatility of salmon is another thing that makes it so special. It works in any cuisine, from Asian to French, and can be served as a main entrée, or worked into appetizers, salads, and soups. Just crack a cookbook; you'll be amazed at the number of grilled salmon recipes.

You do not need anyone to tell you that salmon makes a delicious meal, but if you have been wondering what makes this fish so special, remember that Alaska salmon is also a highly nutritional food, and represents a sustainable practice that you can be proud to participate in.

Why Diabetics Should Eat Lots of Shrimp

Shrimp is one of the best food choices a diabetic can make. Here are some of the main reasons:

Shrimp Has LOTS of Omega-3 ( Omega-3 Fatty Acids) and This Is Extremely Important To the Diabetic

Diabetics have damaged cell membranes. They are "insulin resistant" which means they do not respond normally to insulin when it signals the cell to uptake glucose. Glucose can not get across these damaged membranes at the normal rate, and therefore, this sugar builds up in the bloodstream reaping havoc with your body.

Repairing these membranes involves eliminating certain things from your diet, especially trans fat which gets subsituted into your cell membranes where the healthy omega-3's should go. This damages your cell membranes and makes them too "stiff." Even if you eliminate trans fat, if you do not get enough omega-3, you will not be able to repair and maintain those damaged cell membranes. Shrimp is one of the very best sources for omega-3.

Shrimp Has the Best Kind of Omega- 3

There are several different types of omega-3.

First, there is a difference between plant derived omega-3 (ALA) and animal derived omega-3 (DHA and EPA). Humans can not use the plant version (ALA) without first converting it and we can only convert about 10% of what we eat. The rest is wasted. Also, diabetics and older people convert at even a lower rate. Therefore, it is best to eat the animal form of omega-3 which we can more easily use.

Second, the omega-3 in shrimp and other crustaceans (a type of arthropod) is attached to a phospholipid molecule. This is exactly what is found in the membranes of humans and is easier for the body to absorb than when it's attached to triglyceride molecule like you find in fish.

Shrimp Is Very High In Protein, Very Low In Fat, and Contains Virtually No Carb

Each bite of succulent shrimp is packed with protein and hardly any fat. Plus, it has virually no carb. Since diabetics need to lower their carb intake and increase their protein intake, this makes the composition of shrimp meat perfect for the diabetic.

You Do not Need To Worry About the Cholesterol Thing

Shrimp got a very undeserved bad rap regarding cholesterol. Yes, it is true that shrimp meat contains cholesterol BUT it is extremely low in saturated fat which is actually what raises cholesterol in humans. In fact, eating shrimp actually raises the good cholesterol.

Shrimp Tastes Great – What a Treat!

Most diabetics have to give up or at least drastically reduce some of their favorite foods. However, here's a food that is simply wonderful in taste and is almost always thought of as quite a treat that is simply perfect for the diabetic to eat. Thank you Mother Nature!

Multivitamin Comparison – From Empty Air to Massively Boosting Health

Multivitamins – who uses them? Well, you probably do, Americans spend $ 4,000,000,000 a year on multivitamins alone. 70% Australians are no less keen on them, spending a tiny $ 2,300,000,000, and yes … that is a ton of zeros !!

Who needs them? Well the number of people that can say that every day they honestly eat a well-balanced diet of containing lots of fruits, nuts and vegetables, whole grains, dairy, along with chicken and fish is not just low, it is merely non-existent . Of the people who think they are doing well, most do not realize the sheer quantities that have to be consumed to maintain that 'well-balanced diet'.

Okay, so almost everyone needs a multivitamin, but which one to choose? Having 30,000+ vitamins on the market presents so much choice it normally is a case of finding the bottle you think looks the nicest … or the cheapest. After all, a vitamin is a vitamin right?

Fortunately, 7 Canadian and American biochemists have come to rescue us from our ignorance. They looked at and compared what is in each of these multivitamins by separating and measuring each ingredient – that is, vitamins, minerals, anti-oxidants and other components.

They put together the 'perfect' multivitamin, which actually does not exist as some vitamins needs to be taken separately and it would be the size of large chestnut, and rather difficult to swallow!

They examined how absorbable the vitamins were, whether they were in the right amounts / form and the variety of vitamins and minerals. Also looked at was having the vitamins in the right combinations for the body's needs. The score was how close each one was to that perfect multivitamin out of 100%.

In order of importance;

Nutritional Supplements%

USANA Health Sciences Essentials ………………………………………. ………. 73.7

Solgar Omnium ………………………………………… ………………………………. 56.5

Thorne Research Al's Formula ………………………………………. ……………. 46.9

Clinicians Vitamin and Mineral Boost ……………………………………… …….. 45.1

NFS Nutraceuticals Ultimate Sports Multi ……………………………………… . 44.5

Thorne Research Basic Nutrients V ……………………………………… ………. 44.4

Thorne Research Basic Nutrients III ……………………………………… …….. 38.7

Solgar VM-2000 ………………………………………. ………………………………… 37.9

Pharmanex Lifepak ………………………………………… …………………………. 28.1

Amway NutriWay Double X ………………………………………. ………………… 27.3

GNC LiveWell Women's Ultra Mega ……………………………………… ………. 26.1

Pharmanex Lifepak Women ……………………………………….. ………………. 25.6

BioCeuticals Multi Essentials ……………………………………….. …………….. 25.3

Pharmalliance OxiChel ………………………………………… ………………………. 24.8

Neways Orachel ………………………………………… ……………………………… 24.1

Solgar Formula VM-75 ……………………………………… ………………………… 23.1

Radiance Multi-Power ………………………………………. ………………………… 22.6

Nutra Active Men Life's Multi ……………………………………… …………………. 22.3

GNC LiveWell Mega Men ………………………………………. …………………….. 21.2

Pharmanex Lifepak Prime ……………………………………….. ………………….. 21.0

Nature's Sunshine Supplemental Vitamins & Minerals ………………………. 20.6

Thompson's Multifort ………………………………………… ……………………….. 17.5

Nature's Way Mega Multi ………………………………………. ……………………. 17.1

Thompson's Immunofort ………………………………………… …………………… 16.9

Nutra Active Women Life's Multi Plus …………………………………….. ……… 16.4

Eagle Tresos B PluSe ………………………………………. …………………………. 16.4

Nature's Way Women's Energy Mega Multivitamin …………………………… 16.4

Pharm-a-Care Women's Mega Strength MultiVitamins …………………….. 16.4

Bioglan Women's Complete Multi Compex …………………………………….. 16.4

Pretorius Women's Live Better Multi Vitamin & Mineral ……………………. 16.3

Kordel's Men's Multi (without Iron) ……………………………………. ………… 15.4

Nutrition Care Formula SF88 ………………………………………. ………………. 15.1

Blackmores Women's Vitality Multi ………………………………………. ………. 14.1

Metagenics Multigenics ………………………………………… ……………………. 14.1

Red Seal Women's Multi ………………………………………. ……………………… 14.0

Nature's Own Daily Multi Peak Performance …………………………………… 14.0

Manatech GlycoLEAN Catalyst ……………………………………….. ………….. 13.9

Natural Nutrition Mega Potency Women's Multi Vitamin with Selenium. 13.7

Nature's Sunshine Mega-Chel ……………………………………… ……………… 13.5

Metagenics Multigenics Phyto Plus ………………………………………. ………. 13.5

Blackmores Women's Multi & Evening Primrose Oil ………………………….. 13.4

Natural Nutrition Mega Potency Fifty Plus Multi Vitamins …………………… 13.4

Blackmores Sustained Release Women's Multi Vitamins & Minerals ……. 13.3

Natural Nutrition Mega Potency Men's Multi Vitamin with Selenium …….. 13.3

Red Seal Men's Multi ………………………………………. ………………………….. 13.3

Pharm-a-Care Men's Mega Strength Multi-Vitamin …………………………… 11.7

Bioglan Men's Complete Multi Complex ……………………………………… ….. 11.6

Nature's Way Men's Energy Mega Multi-Vitamin Iron-Free ………………… 11.6

Blackmores Sustained Release Multi Vitamins and Minerals ………………. 11.5

Swisse Women's Ultivite Formula 1 ……………………………………… ……….. 11.5

Pluravit Time-Release Multi ……………………………………… …………………… 11.5

Thompson's Men's Multi with Antioxidants ……………………………………… . 11.3

Herbs of Gold Executive Multi Vitamin & Mineral ……………………………….. 11.1

Golden Glow Senior's One-A-Day Multi ………………………………….. ……….. 11.1

Swisse Women's Ultivite No Iron or Iodine ……………………………………. .. 10.9

Swisse Men's Ultivite Formula 1 ……………………………………… …………….. 10.8

Blackmores Sustained Release Multi Vitamins & Minerals + Selenium ….. 10.7

Melaleuca Vitality for Women ………………………………………. ……………….. 10.6

Reliv Now ………………………………………… ………………………………………… 10.4

Nature's Own Multivitamin Plus Omega 3 Fish Oil ………………………………. 9.1

Avon VitAdvance Women's Complete II ……………………………………… ……. 9.1

Good Health Men's Multi-Plus …………………………………….. …………………… 9.1

Pharma Foods Pharma Day with Selenium …………………………………….. …. 8.7

Herbalife Formula 3 ……………………………………….. ……………………………… 8.7

Kordel's Women's Multi Plus EPO ……………………………………… …………….. 8.6

Cenovis Mega Multi ……………………………………….. ……………………………… 8.4

Thompson's Femmefort ………………………………………… ……………………….. 8.3

Microgenics Mega Multivitamin ……………………………………….. ………………. 8.0

Melaleuca Vitality for Men ………………………………………. ……………………… 7.5

Reliv Classic ………………………………………… ………………………………………. 7.5

Nutrition Care Formula 33SE ………………………………………. ………………….. 7.4

Microgenics Women's Pro Active Multi Vitamin …………………………………… 6.8

Golden Glow Super One-A-Day …………………………………… ………………….. 6.7

Herron Clinical Nutrition Men's Multi-Vitamin & Minerals ………………………. 6.2

Blackmores Men's Performance Multi ………………………………………. ………. 6.2

Good Health Women's Multi-Plus …………………………………….. ……………… 6.0

Vitaplex Professional One a Day Multivitamin ……………………………………. 5.0

New Vision Essential Vitamins ………………………………………. ……………….. 4.7

Centrum Select 50+ ………………………………………. …………………………….. 4.3

Amway NutriWay Daily ……………………………………….. ………………………… 4.2

Microgenics Men's Essential Multivitamin ………………………………………. …. 4.1

Myadec Gold AZ Guard ………………………………………. ………………………… 4.0

Red Seal Total Multi with Minerals …………………………………….. ……………. 3.9

Centrum Complete from A to Zinc …………………………………….. …………….. 3.9

Cenovis 50+ Multi ………………………………………. ………………………………… 3.8

Guardian Women's Multi Vitamins & Minerals …………………………………….. . 3.6

Herron Clinical Nutrition One-a-Day Women's Multi-Vitamns & Minerals … 3.6

Cenovis Multivitamin and Minerals ………………………………………. …………… 3.4

Amcal One-A-Day …………………………………….. ……………………………………. 3.3

Berocca Performance ………………………………………… ………………………….. 3.2

Healtheries Women's Multi (AU) …………………………………….. ……………….. 3.2

Cenovis Women's Multi ……………………………………….. ………………………… 3.1

Nature's Own Daily Multi Essentials ……………………………………… …………. 3.1

Pluravit Women ………………………………………… ………………………………….. 3.1

Golden Glow Women's One-a-Day Multi ………………………………….. ……….. 3.1

Blackmores Multi + Gingko for 55+ ……………………………………. …………….. 3.0

Pluravit 50 Plus ……………………………………….. …………………………………… 3.0

Healtheries Women's Multi (NZ) …………………………………….. ……………….. 2.7

Hivita LiquiVita ………………………………………… ……………………………………. 2.6

Red Seal One-a-Day Multi & Minerals …………………………………. …………….. 2.6

Amcal Multivitamin & Mineral Effervescent ……………………………………… …… 2.6

Golden Glow Men's One-a-Day Multi ………………………………….. …………….. 2.5

Bioglan Daily Plus Max ………………………………………. …………………………… 2.5

Cenovis Men's Multi ……………………………………….. ……………………………… 2.5

Myadec Multivitamins and Minerals ………………………………………. ………….. 2.4

Nature's Own Multivitamin & Mineral ……………………………………… …………. 2.4

Herron Clinical Nutrition All-in-One Multi-Vitamin & Mineral ……………………. 2.1

Guardian Multi Vitamins & Minerals Hi Potency ……………………………………. 2.1

Advocare Macro-Mineral Complex ……………………………………… ……………… 1.1

A staggering 50 out of the total 110 multivitamins did not even reach 10% and only the top 11 multivitamins were above 25% of what the human body needs on a daily basis.

The popular supermarket brands all featured below 10% possibly due to being forced to compete on price with other supermarkets. The downside for you, means the product you take every day is a hugely inferior supplement.

In other words, you get what you pay for. In some cases ignorance is bliss, in others it is a big wakeup call. My father has taken supplements for many years before and after he developed cancer and never once questioned the quality of what he was consuming. After reading this, he too, wondered why he ever thought not to research something so important to his health, when he did such a great job of researching anything else that he bought.

My advice, choose a multivitamin that is backed by a great company with a good reputation and do not just buy any old vitamin because of the price. You would be better off spending the money on something else.

Weight Loss and Side Effects of CLA

Does Conjugated linoleic acid (CLA) have any bad side effects? Does it work for weight loss? CLA has been sold for many years as a fat loss supplement based on the weight loss and body composition (ie losing fat and gaining muscle) changes seen in studies using mice and rats. Does is work in humans? More recently research in humans has shown that it can be used to increase fat loss. In this article we'll look at some of the benefits of CLA as well as some of the potential side effects. In addition to weight loss studies there have been (and are currently) countless studies looking at the effects of this fatty acid on reducing inflammation, fighting cancer, and in the treatment of other conditions.

Ever since 2007, there has been an increase in use of CLA as a fat burner. This is due to the release of a meta-analysis (basically a review of several scientific studies) published in the May 2007 issue of the American Journal of Clinical Nutrition which concluded that 3.2g / d of CLA can induce moderate weight loss in humans. CLA is an attractive weight loss supplement and many people use conjugated linoleic acid as part of a fat loss supplement stack (ie a group of compounds and herbs taken together to maximize effects) because unlike many other weight loss supplements it is not a stimulant and you do not suffer the nasty side effects of getting the jitters, increased heart rate, or worse – increased blood pressure. This is especially as there are not many effective options for non-stimulant fat burners on the market.

Let's now look at two more studies that involve people taking supplemental CLA. The first study was again published in the American Journal of Clinical Nutrition. The researchers found that when people supplemented with 3.2 g / d of CLA (this is generally the recommended dosage for weight loss purposes) they burned more fat and more specifically they burned more fat when they slept!

This is true.

Not only did the subjects that took CLA burned more fat when they slept, the fat they burned was NOT fat they had recently eaten; it was actually stored body fat that they were burning. This study gets even better as the researchers reported that the individuals that took CLA had decreased urinary protein losses. In other words the CLA group had improved protein retention when they slept. These are really interesting findings. If I owned a supplement company that sold large dosages of CLA – my new headline would be "CLA – Scientifically Proven to Burn More Body Fat and Build Muscle while you SLEEP."

So CLA can work for weight loss but are there any side effects? Again in 2007, another study was published that looked at the effects of CLA on weight loss, this time in obese people. In this study, the participants were given CLA dosages of 0, 3.2, or 6.4 grams / day. At the end of the study the group that received the 6.4 g / d of CLA experienced a significant increase in a compound called C – reactive protein or CRP for short. C – reactive protein is a protein that is released from your liver. It is commonly used in the medical field as a general marker of the level of inflammation in your body – higher CRP means more inflammation.

While there was an increase in CRP, it was truly not clinically significant as CRP levels remained below what is considered normal (Normal CRP levels are 3mg / dL). It is also important to see realize that the people in the study that had increased CRP as a result of taking a CLA supplement were taking 2x the 'recommended' dose for weight loss and also that people that obese normally have higher CRP levels (this might have come into play here as well). The group that only took 3.2 grams per day did not have any increase in their CRP levels.
Based on the findings in the studies that I've mentioned above and the review of studies from article in the American Journal of Clinical Nutrition is seems that 3.2 g / d of CLA can be safely taken to boost weight loss.

The next question that you should ask is …

What do you do with these findings? At the moment not a whole lot … CLA is a nice add-on to a fat loss program but "add-on" is the key word. CLA is perfect for nutrient stacking as combing these effects with a supplement like green tea extract (which has also been shown to boost weight loss), increased non-exercise physical activity, and multiple meals throughout the day will surely boost your fat loss. If you are not spot on with your nutrition, training with weights 3x per week, and doing 3 interval sessions per week then do not waste your time with CLA and focus on the more important things.

Importance Of Pediatric Advanced Life Support

Emergencies occur anytime, anywhere, which is why being prepared is something that most people should exemplify. The American Heart Association took this belief by heart, which had served as the basis of their program called Pediatric Advanced Life Support or PALS. AHA originally developed PALS classes in 1983 as response for the needs of resuscitation guidelines and trainings that would aid health care professionals in providing care for patients especially for children. Since then, PALS provide health care professionals the skills and knowledge to properly respond and treat critically ill patients suffering from cardiac arrest or other cardiopulmonary emergencies, specifically infants and children, whether in or out of the hospital.

PALS is a program that follows simulated clinical scenarios and learning stations to actively encourage students to learn and practice life-saving skills individually, as a part of a team and as team leaders. PALS give emphasis on the importance of basic life support CPR for the survival of patients, integration of advanced pediatric life support intervention as well as the importance of team communication, interaction and cooperation during resuscitation. The realistic simulation involved in PALS course reinforce major health care concepts that include basic life support care proficiency, cardiac arrest management, recognition and early management initiation for peri-conditions, algorithms, ischemic chest pain and coronary syndrome identification and treatment, effective team interaction, and recognition of other life-threatening conditions in order to administer initial care.

To get PALS certification, individuals are required to take PALS course. This could be done in two different ways either through AHA approved online PALS providers or through attending PALS classes in medical schools or hospitals. If you are looking to complete your PALS certification immediately, you could go online and complete your PALS course from your computer at your own pace. If you are more adept to learning in a classroom setting, it would be more preferable to attend in medical schools or hospitals that offer PALS course.

PALs classes have a standardized curriculum wherein students attend a classroom-based education led by an instructor with video aid and skills conducted throughout and are provided with materials for continuing education that is strongly based from AHA's "assess-categorize-decide-act." PALS course lasts for 14 hours long and most providers offer it for two intensive days. On the process of the course, an AHA PALS instructor is the one who facilitate the discussion around simulations and video-based lessons and students are required to participate in 12 core clinical cases. They are also expected to complete and pass a written examination before they receive their certification.

PALS certification is intentionally designed to be participated by health care professionals that includes family physicians, pediatricians, emergency physicians, physician assistants, nurses, paramedics, nurse practitioners, respiratory therapists and other health care providers that directly administer advanced life support during pediatric emergencies. For these individuals to participate in the course, it is necessary that they have completed an American Heart Association basic life support (BLS) health care provider course or American Red Cross BLS course for professional rescuers, PALS pharmacology and knowledge in ECG interpretation. They also have to complete the pre-course material given to them prior to the first day of classes so that they would not be rescheduled. Once they passed the PALS course and examination, they would be given the PALS provider course completion card which is valid for two years.

Of course, pediatric advanced life support is not only beneficial for health care practitioners; it is also advantageous for patients especially for critically ill or injured children. Accordingly, the development of PALS has been shown to consistently increase the survival rate of patients suffering from cardiac arrest or other cardiopulmonary emergencies, who were attended by PALS certified health care practitioners in pre-hospital settings. Overall, the development of PALS is relatively useful both for health care professionals and patients during emergency situations. If you're a health care professional who wish to further improve your clinical practice, it is about time to receive PALS certification in order to provide the best medical care you could give to the community.

As a healthcare professional, it always pays to be prepared especially during emergency cases whether in or out of the hospital. One of the most important means to be equipped with the skills and knowledge about proper patient care is by attending pediatric advanced life support or PALS classes to be able to further improve one's life-saving skills. PALS is especially tailored for physicians, pediatricians, nurses paramedics and other healthcare providers involved in direct advanced life support during pediatric emergencies.