Low Carb Tips

“Eat your brussel sprouts!”

Mom really did have a great reason for forcing us to eat those horrible vegetables but I bet she didn’t even know the full benefits.

It turns out that cruciferous vegetables including broccoli, cauliflower, brussel sprouts and cabbage contain Indole 3 Carbinol (I3C). I3C is the reason our moms were so strongly encouraging us to eat up.

Since being discovered, Indole 3 Carbinol has been used in many studies that suggest several health benefits, especially for women. Oral ingestion of Indole 3 Carbinol has been shown to alter the metabolism of estrogen in a beneficial manner. As we know from hormone replacement therapy (HRT) studies, excess estrogen in the body can be damaging. It’s fairly common knowledge that HRT can increase the risks of most gynecological cancers including endometrial, ovarian and breast cancer as well as increasing the risks of heart attacks and stroke. HRT can also induce PMS type symptoms including bloating, breast tenderness, moodiness and irritability and water retention.

So, if all these things can occur because of an increase in estrogen, maybe we should understand a little better what it is that is causing this to happen. Here is a little Biology 101.

Both male and female bodies have estrogen receptors. These receptors are like electrical outlets. The purpose of estrogen receptors is to receive estrogen and allow the body to process the estrogen. Just like there are many different things that you could plug into an electrical outlet, there are several different types of estrogen that can plug into estrogen receptors. In the case of electrical outlets, various things will pull different amounts of power such as the difference between a night light and a computer. Obviously, the computer will draw much more power than the night light, but the least amount of power will be drawn from one of those little plastic safety plugs.

Back to the estrogen receptors. Different forms of estrogen; phytoestrogen, estriol, estrone, estradiol and xenoestrogens, have different effects when plugged into those estrogen receptors. The weaker the estrogen, the less estrogenic effects they will have on the body. The stronger the estrogen, the more negative effects they will have on health. But just as any house has a limited number of electrical outlets, the body has a limited number of estrogen receptors.

Ideally we want to plug as many estrogen receptors as possible with weak estrogens, primarily phytoestrogens which come from plant sources. HRT and hormonal birth control methods all use the strongest natural estrogen, estradiol. Indole 3 Carbinol mimics the weakest forms of estrogen. Therefore, the more Indole 3 Carbinol that is absorbed by the body and used to plug the estrogen receptors, less receptors will be available to the stronger estrogens.

Studies indicate that Indole 3 Carbinol is more beneficial than Tamoxifen for the prevention of breast cancer1. This may be due to I3C’s ability to mimic very weak estrogen in the body.

Studies have also indicated that Indole 3 Carbinol was beneficial to mice suffering from Lupus and other autoimmune disorders2.

Other studies indicate that Indole 3 Carbinol may be beneficial for the following concerns.

* Ovarian cancer * Prostate cancer * Colon cancer * Human Papilloma Virus (HVP) * Cervical dysplasia3

In addition, because of the ability Indole 3 Carbinol seems to have on estrogen, case studies are now showing it may be beneficial for: * Hot flashes and other menopausal symptoms * Breast tenderness, cramping and other menstrual symptoms * Helping to relieve muscle soreness do to exercise or overexertion.

With so much contributing to the numerous benefits of Indole 3 Carbinol, it may be time to start listening to mom and eat those veggies!

1. “Prevention and treatment of cancer with indole-3-carbinol”, Alternative Medicine Review, Dec, 2001 by Matthew S. Brignall

2. “Indole-3-carbinol in women with SLE: effect on estrogen metabolism and disease activity”, Lupus, Volume 10, Number 11, November 2001, pp. 779-783(5)

3. “Placebo-controlled trial of indole-3-carbinol in the treatment of CIN”, Gynecol Oncol. 2000 Aug;78(2):123-9

About the author:

Nicole Bandes is a Certified Herb Specialist that has been helping others to regain their health and vitality since 1999. Nicole uses and recommends Nature’s Sunshine Products Indole 3 Carbinol for her family and friends. Read more articles by Nicole at http://www.naturallyherbs.com.

Written By: Nicole Bandes

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Low carbohydrate diets are now the craze in the U.S.A. Fast food stores even offer hamburgers in lettuce rather than in buns (still with the fats of meat and sauces). Breads and pastries modified for lower carbohydrates are now making fortunes for suppliers. “Low carb salads”, still drenched with high fat dressings, are offered for “dieting.”

So what?

This is a costly, stupid, perhaps health threatening fad.

When I was growing up, I did not understand that biblical quotation of “Man does not live by bread alone”, attributed to Moses (old testament, torah) and Jesus (new testament). Well, I understood that the message was meant to be “People have spiritual as well as physical needs.” But I had no idea how people could live very long on bread. At that time, I was used to spongy white bread with no character.

Somewhere along the way, I learned about whole grain breads, and how peasants through the centuries had lived mostly on dark breads that Marie Antoinnette would have rejected, with occasional fortifications of cheese, eggs, sometimes meat. Peasants tended to eat vegetables, but knights and nobles often dismissed such as “farmers’ fare”, preferring lots of meat, alcoholic beverages, pastries. Few people lived long in those days, so statistical studies of life span versus diet were not performed. (Statistics were not well known.)

So I read up on bread recipes, found a few health gurus who argued for blends of whole grain wheat, cornmeal, rye, and soy flour. A fairly recent development is triticale, a long sought hybrid of wheat and rye. Why these blends? It turns out that grains and legumes can provide all the balanced protein that we need, without meat. Verrrry interesting!
Also, such blends contain valuable dietary fiber.

The prayer, “Give us this day our daily bread”, is now explained. Properly made, bread really can be “the staff of life.”

I have learned to love Asian foods that make heavy use of soy beans, such as tempeh and tofu with noodles and stir fry vegetables. I usually am turned off by soy based foods that pretend to be something else, such as soy burgers, soy cutlets, soy cheeses. In fact, the fake foods not only can taste far from real, but those which contain Hydrolyzed Plant Protein (HP) inflame my tongue and cause me anxiety, just as foods with a lot of Monosodium Glutamate (MSG).

Side observation: a chunk of land producing balanced protein from grains and legumes can support about 20 times as many people as the same land producing four legged meats. Oh, and the people getting most of their proteins and calories from plant sources are far less likely to have heart attacks, strokes, cancers, et cetera, than the big meat eaters.

I have written elsewhere that selecting sensible foods means one never has to count calories. I’ll go further and say that most carbohydrate restrictions are dumb.

Here are the only carbohydrate restrictions I recommend.
all refined sugars
(cane, beet, high fructose corn syrup, sorghum molasses, maple syrup, etc.)
beer in large quantities
anything made from white flour, even if “enriched”

If you have a craving for sweets that you just can’t break (which I don’t belive), learn how fruits and nuts together can taste very sweet. Also, the unsaturated fat in the nuts (or edible seeds, such as sunflower) will satisfy hunger with no risk to the arteries. My favorite is raisins and almonds, perhaps with some fresh red delicious apple slices.

Pasta, preferably made from whole grains, is healthful, if not served with lots of cheese, oil, sauces which contain oil, sugar, cheese. Noodles with little meat is a main menu item in the Orient.

Oh, about carbohydrates in potatoes: they are harmless if you don’t add butter, margarine, fat from frying, sour cream for topping, and other insults to a great food. People in parts of Central and South America eat little more than potatoes of traditional breeds.

** Diet with FACTS, not MYTHS. **

About the Author

Dr. Donald A. Miller is author of “Easy Health Diet” http://easyhealthdiet.com/diet.htm, “Easy Exercise All Ages” http://easyhealthdiet.com/eeaa.htm, and numerous free articles on health http://easyhealthdiet.com/articles/.
Seven of ten deaths are caused by preventable diseases.

Written By: Dr. Donald A. Miller

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Lately it would seem that fats and carbohydrates have both gotten a bad rap. First it was fat that was the culprit in all dietary ills, and low fat diets were all the rage. Then the two switched places, with carbohydrates being the bad guys and fat reigning supreme.

As with most extremes, the truth lies somewhere in the middle. There is no such thing as a bad food, only bad dietary choices. While some foods are naturally better for you than others, there is no reason that all foods cannot be enjoyed in moderation. After all, the most successful diet is not one that you can follow for a day, a week or even a year. On the contrary, the only successful diet and nutrition program is one that you will be able to follow for a lifetime.

Both fats and carbohydrates play an important role in nutrition, and both are important to a healthy diet. It would be impossible and unwise to eliminate all fat from the diet, since fat is important for the production of energy, and for carrying valuable fat soluble vitamins like vitamin D, vitamin E and vitamin K, throughout the body. In addition, fat plays a vital role in regulating various bodily functions.

Even though some fat is essential to a healthy body, too much fat can be harmful. Excessive levels of dietary fats have been implicated in heart disease, stroke, high cholesterol levels and even some cancers. Most nutritionists recommend limiting daily fat intake to less than 20% of calories, although taking that level lower than 10% is not recommended.

Of course not all fats are created equal, and some fats are more harmful than others. Saturated fats and trans fats are generally understood to be more harmful in the diet than polyunsaturated and monounsaturated fats. These lighter fats, like canola oil and olive oil, should form the basis of cooking a healthier diet.

Keeping saturated fats and trans fats to a minimum is important to a healthy diet. Trans fats, which are solid at room temperature, are most often found in highly processed foods like cookies, cakes and other baked goods. In addition, trans fats are often found in fried foods and in salty snacks like potato chips. While these foods are fine in moderation, it is best to avoid large quantities of such snacks.

One additional word here about good fats – yes there are such things, and one of the most powerful of these are the so called omega-3 fatty acids. These fats are most often found in fish, and they have shown great promise in preventing and even reversing heart disease and high cholesterol levels.

When limiting your daily intake of fat and cholesterol, it is good to have an understanding of nutritional labels. These government mandated labels can be a huge help to those who take the time to read and understand them. Not only do nutritional labels provide valuable information on calories, fat content and sodium, but they provide valuable information about the most important vitamins and minerals as well.

Like fats, carbohydrates are found in a variety of different foods, some healthier than other. For instance, both Twinkies and whole wheat bread are sources of carbohydrates, but while one can form the basis of a healthy diet, the other is best used as an occasional snack.

In addition to cereals and breads, carbohydrates are also present in fruits and vegetables and in milk and other dairy products. Carbohydrates and fats are both important to a healthy, varied diet.

As with many products, less is often more when it comes to choosing foods rich in carbohydrates. For instance, less refined whole grain bread is generally more nutritious than white bread which has gone through a greater amount of refining. That is because the refining process tends to reduce nutrient content over time.

Of course, there are some elements in the diet that should be limited. Two of these elements are sugar and salt. Most Americans consume too much salt and sugar, and this has led to epidemics of obesity, diabetes, heart disease and other ills. Limiting sugar and salt, while choosing good fats and unrefined carbohydrates, is a great way to maximize the nutritional value of the foods you eat.

About the author:

Tony Robinson is a webmaster, international author and fitness guru. Come check out his website at http://www.1stbetterhealth.com

Written By: Tony Robinson

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To see the low carb diets on the way out is a somewhat reflective process, not that I was an advocate of ketogenic diets at all unless you have Adolescent Epilepsy, but bringing the low carb or ketogenic diet into the forefront of our American Society meant that more people were being educated about obesity, food and eating.

This acknowledgement about food was astounding and became overwhelming , causing restaurant chains and some farmers to really suffer from these trendy diets, people have lost farms that have been in their families for years , businesses that lend job and economic stability to an area, have gone out of business or lost business, all on a dietary whim, with no research done on the side-effects of not eating what these diets restrict.

What side effects? you ask. Okay, so you’ve lost a bunch of weight by eating tons of meat and fat, maybe your cholesterol numbers aren’t out of reach, but, have you had your bowels checked lately? You know, eating that much meat and fat can only do one thing to your intestines and colon, and that’s putrefying products in the bowels. Pretty disgusting, huh?

As you grow older, you lose the ability to digest food like you use to when you were young and had lots of enzymes . Sometimes, that comes from just age, but sometimes it comes from disease and antibiotic use, the point being that, the low carb diet’s started you out on food that you may not be able to absorb anyway so you haven’t been absorbing the vitamins and minerals that your body needs to start, process or finish some important tasks.

So what’s the harm in that, you may say, I’ve lost weight and feel great, and I don’t feel sick. You probably wouldn’t. There are illnesses that you never see coming until it’s to late. One of the leading causes of Colon Cancer, is eating an over abundance of meat and fat, and not having the ability to digest that protein and fat in the system. When enough damage is done, you don’t absorb minerals and vitamins like you are suppose to, and you start to develop other problems, more serious problems, like cancers.

I will have to admit, that the Atkins type diets do advocate not eating the processed and manufactured foods that break down so fast into sugars you can almost hear run into the veins! And that is still true, the human body was designed to do the work of breaking down complex carbohydrates into a more simple usable energy. The break down of a whole grain, fresh vegetable or fruit product also take a certain amount of energy, so not only does your body use energy to break this healthy food down, you also have the benefit of a lot of fiber, which will keep the intestines and colon clean and functioning well.

So, what’s the next trend, I think the next trend is going to be the old fashion weight loss plan. This is a tried and true method of weight loss that anyone can do and it tastes great. This would involve healthy, low or slow absorbing carbohydrates, counting and burning calories, and exercise! A balanced diet, along with knowing how many calories you need to eat per day, to either maintain your weight, or lose weight, and an exercise program to give your bones and muscles a reason to stay strong, not a trendy type diet, but a healthy lifestyle that you can live with for the rest of your life, that still has room for an occasional treat now and then. Low carb is out, the new trend is healthy and better tasting proportions.

D.S. Epperson is the top formulator for Home Blend Gourmet / South Pacific Health, a leader in the functional food industry in the U.S.. With 20 years of experience in Nutritional Biochemistry, she has written reference books on botanicals and manufacturing of medicines from botanicals, and published articles on health, fitness and foods. She has formulated over 240 formulas and inventions for health, the environment and agricultural uses, and continues to research and study microbial advantages in nutraceuticals and functional foods. For more information or to view the articles that she has written: http://www.sugarblend.com.

Written By: D.S. Epperson

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While at the grocery store, have you noticed that you have more choices than ever from food manufacturers? Low-fat, high-protein, low-sodium, and especially high-fiber foods have become the growing trend impacting our shopping carts, taste buds and our health. High fiber is no longer the ‘neglected nutrient’. Its role in healthy lifestyles has become the buzzword for today’s health-conscious consumer. The whole-grain trend has apparently surpassed the low carb movement. Fiberlady says it’s about time.

Continued research encourages the food industry to develop whole-grain products that are more appealing and acceptable to you and me. By exploring new technology for grain-processing, the texture and taste of whole-grain products is being altered. There is currently marketed a fiber-enriched flour that tastes and has a similar texture of white bread. The mounting presence of dietary fiber in our food sources should easily satisfy a wide range of dietary needs, tastes and choices.

Fiberlady has curiously noticed foods such as cereals, breads and pastas, the once dreaded low-carbs, have now become the darlings of health-conscious, high-fiber food fans. There are good carbs that not only help you with weight loss and control, but also protect your health.

“The percentage of products being marketed as fiber-enriched has increased from 2.3 percent in 2000, 2.5 percent in 2001, 2.8 percent in 2002, 3 percent in 2003, to 4.2 percent this year,” comments Tom Vierhile, the executive editor of Productscan Online. “Four years of consective growth is pretty good evidence of a trend.” The revisions in the new food pyramid will help promote the trend for high fiber foods and high-fiber diets as well.

The daily recommendation of dietary fiber by nutritional experts is 20-35 grams. Studies support over and over again the health benefits of consuming high fiber foods. A high fiber diet helps to protect and prevent cardiovascular disease, reduces the risk of some cancers,aids in weight loss,lowers cholesterol levels, and helps regulate diabetes and high blood pressure.

Fiberlady recognizes that we have come along way in the evolution of our species, but we didn’t get this far by eating highly-refined, processed foods. Fast food for our ancestors meant grabbing an apple off the nearest tree. There was an undeniable instinct for nutrient-rich fibrous plants.

Today, we descendants of the apes eat barely enough high-fiber foods to keep a monkey in bananas. There is a challenging road ahead to redefine overly-refined foods. The food industry needs to consciously bridge the gap in nutritional awareness among consumers. Informative websites are abundant and can address all of your high fiber questions and/or doubts.

Fiberlady wants you to raise your high fiber IQ and do the same for the people you care about, choose high fiber foods. Even if you have to read every nutritional fact on every food label on the grocer’s shelf, choose high fiber foods. Think about the alternative.

About the author:

Stephanie Shank (a.k.a. Fiberlady) has studied good nutrition since her days of mothering began 15 years ago which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.

Written By: Stephanie Shank

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Nowadays, many people are turning to fish such as smoked salmon to give a little something extra to their diet. While most fish is loaded with healthy nutrients, smoked salmon serves up something that other fish are lacking in. Salmon is high in Omega-3 fatty acids which a wonderful nutrients for the human body. These are some of the nutrients that can help to prevent such problems as heart disease and some cancers as well as many other ailments.

Mercury is another concern of most consumers when they are looking to add fish to their diet. However, with smoked salmon, recent studies have shown that it has a very low level of mercury compared to other fish such as shark and swordfish.

When weighing all of your health options these days, most of the information can be a bit tedious and confusing at times. Studies of smoked salmon however, have convincingly shown over and over that this is a great source of so many great nutrients that everyone needs.

You can add cold smoked salmon, or “lox” to your bagel with cream cheese in the morning. Or how about adding it to your salad at lunchtime for a nice bit of added taste? Try using salmon for treats the next time you are entertaining or have guests over for dinner. Most recipes are not only impressive but easy as well. Your guests, or friends and family will surely thank you for adding such a healthy food as smoked salmon to their diets.

Smoked Salmon Delivered is excellent as a part of a low-carb diet. Having 15.55 grams of protein effective carbohydrate grams smoked salmon fits right in with your low-carb diet. You couldn’t choose a better food to eat when you are on a low-carb diet. To help assist you with your goal we have assembled the Smoked Salmon Delivered Carb Buster Kit. You will find enough smoked salmon to prepare 72 low-carb or low-carb snacks. Using recipes you will find in our library, you can prepare restaurant quality meals with smoked salmon that are great tasting, good for you and will impress your dinner guests.

Our smoked salmon Carb Buster Kit offers two units each of our most popular All Wild Alaska Smoked Salmon, spreads, and canned Wild Alaska Smoked Salmon. All of our smoked salmon is processed at our facility located in Ketchikan, Alaska.

Hundreds of thousands of people have discovered the health benefits of eating smoked salmon. The Journal of American Medicine Association recently published a report stating adding Wild Alaskan Smoked Salmon at least once a week to your diet will cut the risk of sudden cardiac death in half.

Keeping your diet low-carb is a great way to stay healthy and smoked salmon is a fantastic and easy way to stay on your diet!

About the Author:

Smoked Salmon Delivered has a great selection of High Quality Smoked Salmon products and recipes to choose from. Please stop by http://www.smokedsalmondelivered.com today, browse the smoked salmon items and check out a recipe or two while your at it!

Written By: Davil Kunert

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