What’s So Beneficial About Soy Products?

The more I hear about Soy products and if they are beneficial or not I decided to find out a little more about them, and what they actually do.

To begin with Soy is a complete source of protein containing essential amino acids. They also contain high levels of polyunsaturated fats, fiber, vitamins, minerals, antioxidants, and low levels of saturated fat.

The American Heart Association (AHA) did some studies recently and no longer recommends eating soy to lower cholesterol, but since they contain many other beneficial components, the AHA still consider Soy a healthy substitute for meats and other foods high in fat.

According to a study published in the journal, Archives of Internal Medicine, the effect of soy on blood pressure is comparable to that of blood pressure lowering medication.

When they added soy to the participants diet it significantly reduced systolic (10%) and diastolic (7%) blood pressure in women with high blood pressure; and in women with normal blood pressure the reductions were 5% and 3% respectively.

In addition women with high blood pressure, also decreased levels of LDL (bad) cholesterol by an average of 11%, and levels of apoliprotein B (particle that carries LDL cholesterol) by an average of 8%. Cholesterol levels remained the same in women with normal blood pressure.

The authors concluded that, "Dietary soy may be a practical, safe and inexpensive modality to reduce blood pressure. If the findings are repeated in a larger group they may have important implications for reducing cardiovascular risk in postmenopausal women on a population basis."

So the bottom line of this study is that soy can be a healthy addition to a balanced diet.

Optimum Nutrition makes a product called 100% Soy Protein that offers a wide range of benefits and conveniences for vegetarians, those with specific food allergies, and health conscious individuals alike.

A serving provides 25 grams of lactose free, cholesterol free, non-GMO protein. It contains 2 grams or less of carbohydrates per serving (less depending on the flavor variety), and the low-fat, sugar-free formula is also ideal for anyone on a low carbohydrate diet.

To encourage a positive nitrogen balance, take 1 gram of protein per pound of body weight per day from a combination of high protein foods and supplements. For better results, eat your daily protein allotment over 4-6 small meals spread throughout the day.

If you are searching for a place online to get cheap supplements and quick shipping click HERE.

P.S. Soy Protein can also be used in pancake batters, hot cereals, and other baked goods to increase the protein content.

Can Coenzyme Q10 (CoQ10) Benefit Your Heart?

What characteristic does every cell in the human body share? They all contain substantial amounts of coenzyme Q10. Without an ample supply, our body simply can’t function at its’ best. As an active contributor to all aspects of cellular function, CoQ10 has become universally regarded as one of the most vital nutrient supplement available. Coenzyme Q10 (CoQ10) as a powerful antioxidant, is thought to be beneficial to heart health.

It helps the body convert food to energy, and its antioxidant ability protects us from free radical damage, similar to that of vitamin E. Co–Q10 is present in the foods we eat. Rich dietary sources include almonds, ocean salmon, sardines, spinach and certain meats. Research has shown that "soft gel" versions of CoQ10 supplements work better than dry powdered versions.

It is widely accepted that CoQ10 levels decrease with age, and are low in people with chronic diseases such as heart conditions, muscular dystrophies, Parkinson's disease, cancer, diabetes, and HIV/AIDS.

Potential heart health benefits include:

Reducing blood pressure Low blood levels of CoQ10 have been found in people with hypertension.

It may reduce some of the adverse effects associated with statin therapy for treating high blood cholesterol, including reduced heart function.

Reduce angina and may improve exercise tolerance in people suffering with angina.

This antioxidant may also help in reducing lipids in coronary arteries. But at present we do not have enough scientific evidence to recommend for, or against, its use.

Preliminary studies have suggested that CoQ10 may have protective effects in patients with acute myocardial infarction if administered within 3 days of the onset of symptoms.

Blood Pressure a Silent Killer? Get it First!

The symptoms and signs of high blood pressure are extremely subtle and you may live with the disease for many years without knowing that you have it. The major damage it can cause includes coronary heart trouble, kidney failure or stroke. I am considered at risk, so I get my blood pressure taken often. I have even been known to sit down at one of those free checkers by the Pharmacy section in the Supermarket, just for kicks. I hear high blood pressure is often called the "silent killer" because there are not a lot of prominent symptoms.

Here are some possible high blood pressure symptoms, but because they are so common, people tend to ignore them. If you have more than one of these pretty often, you might want to talk to your doctor.

Headache
Nosebleeds
Fatigue
Stress
Consistent Anger
Dizziness
Light headiness
Red Face

Something else you can do to alleviate the potential for high blood pressure is to change your lifestyle a bit. Studies prove that when an individual consistently maintains a healthy lifestyle for at least a year-and-a-half, the blood pressure reduces significantly.

There are an estimated 65 million adults that suffer with hypertension in the United States, while another 59 million are pre-hypertensive. As these numbers are extremely alarming, it is imperative that you understand the impact that a healthy lifestyle will have on your life.

There are some simple things you can implement daily that will reduce your high blood pressure without medication being a part of your daily regimen.

A healthy dietary plan not only helps with reducing high blood pressure, but you will feel better mentally also.

Add Fruits and Vegetables:
These are a good source of stable energy, low in calories, assist with curbing the appetite and work to regulate blood sugar. Reduce the total saturated fats also.

Add Whole Grains:
These are a powerful source of complex carbohydrates and help to control cholesterol levels.

Add Exercise/Physical Activity to Your Day:
Exercise 30 minutes a day. It promotes energy, and is a great cardiovascular workout!

Control Your Weight:
Maintain a normal weight. Use less alcohol and salt. Obesity is one of the key elements that cause high blood pressure.

Along with the above tips, there are some natural supplements that can help lower blood pressure.

One of the best herbs for high blood pressure is the tumeric. Tumeric is a powerful East-Indian herb used in curry dishes. Its extract contains curcumin which is a strong anti-inflammatory, which helps reduce cholesterol while also preventing clot formation.

The ginkgo biloba derives from China. It improves blood circulation and dilates arteries to lower blood pressure. Because the herb stimulates increased blood flow to the brain, the Ginkgo helps to improve memory and mental alertness.

Yet, another prominent supplement is the ginger root. Ginger Root is commonly used for Asian cooking. It acts to improve blood circulation and relaxes muscles surrounding the blood vessels. More so, the ginger is a powerful digestive herb; helping to eliminate nausea.

Other important nutrients used to protect your heart are vitamins. Coenzyme Q10 is an essential nutrient found in the body. The vitamin-like substance CoQ10 is a natural element required for the normal maintenance of the heart.

Calcium and magnesium are two popular minerals that reduce elevated blood pressure. The recommended daily amounts of these minerals are an efficient dietary source that assists women with menopause in regard to estrogen levels and men and women over age 65. Vitamin E helps reduce the risk of developing heart disease. And, the combination of Vitamin E and C may actually delay the progression of atherosclerosis.

The National Institution of Health (NIH) provides dietary as well as supplement recommendations to decrease your risk of becoming a victim of this condition. If balanced perfectly, taking herbs and vitamins for high blood pressure will ensure that you are receiving the maximum benefits for your body.

How pistachios help the heart

Yesterday I bought some pistachios, because I like them, and wondered if they were any good for me. Probably not I thought. So I thought I would try to find out a little about them. I was surprised at what I found. Along with heart-healthy fats, pistachios contain cardio protective nutrients, such as magnesium, potassium, and copper.

Research suggests that a handful or two of pistachio nuts a day could keep heart disease at bay. They appear to lower cholesterol and keep arteries healthy. Just three ounces of pistachios a day is enough to significantly lower the risk of heart disease.

The nuts are thought to be rich in nutrients that reduce hardening of the arteries, one of the main causes of heart Attacks and strokes. During a U.S. study, volunteers were asked to supplement a low-fat diet with pistachios. Some ate 1.5 ounces of the nuts a day, while others had double that amount, either alone as a snack or incorporating them into cereal, muffins and pesto sauce. A third group did not eat any pistachios.

After just a month, cholesterol levels were significantly lower among the pistachio-eaters. Those who ate the most nuts experienced the biggest decrease in cholesterol. Eating three ounces of pistachios a day cut cholesterol levels by 8.4 percent, with LDL or ‘bad’ cholesterol dropping by 11.6 percent.

The pistachios study was carried out by researchers at Pennsylvania State University. Lead researcher Dr. Penny Kris Etherton said: ‘Our study had shown that eating pistachios, along with a healthy heart diet, may decrease a person’s cardiovascular disease risk profile.’

Pistachios are rich in an antioxidant called lutein, usually found in green leafy vegetables and brightly colored fruit. Present at higher levels in the pistachio than other nuts, lutein helps prevent cholesterol from clogging up arteries. Experts say it is best to eat unsalted rather than salted pistachios as too much salt can raise blood pressure. However, both types should have the same effect on cholesterol.

For an easy on-the-go snack, toss together some pistachio kernels and raisins in a Ziploc bag.

Things to consider about Nutrition and your Diet (Pt. 1 of 2)

Here is quick list of things to consider when you have some spare time.

1. Is Vitamin D important to my nutrition?

A review of 63 observational studies of vitamin D and cancer concludes that boosting daily intake to 1,000 international units (IU) might reduce the risk of colon, ovarian, breast and possibly prostate cancer. That’s more than the current Institute of Medicine recommendation for vitamin D, which ranges from 200-600 IU daily depending on age, though only half the safe upper limit set by the institute. Because it’s difficult to get that much vitamin D from food alone, this target can likely be best achieved through supplements.

How much Vitamin D should I include in my diet?

Adults - 2.5 mcg Infants and children - 5.0mcg

2. What is Folic Acid?

Also known as Vitamin M, Folacin and Folate are forms of the water-soluble Vitamin B. These occur naturally in food and can also be taken as supplements.

3. Is it nutritionally healthy to become a vegetarian or vegan?

More people are becoming vegetarians, and experts say that as long as you eat a variety of fruits, vegetables and whole grains you will get all the nutrients you need. Choosing a multiple vitamin that provides no more than 100% of the recommended daily allowance for most vitamins and minerals is a good way to ensure adequate levels of essential nutrients. Ask a doctor questions concerning changing your current eating habits.

4. Is “lite” food really better for me?

Organic food is healthier than conventional produce and may be better at preventing cancer and heart disease, according to the biggest study of its kind. In a finding that challenges official advice, researchers have shown that fruit and vegetables contain up to 40 per cent more nutrients if they are grown without chemical fertilizers and pesticides. Organic milk contains 80 per cent more antioxidants -substances which reduce the risk of tumors and life threatening problems. Organic produce also had higher levels of iron and zinc, vital nutrients lacking in many people's diets.

5. Is it better to buy fruits and vegetables fresh or frozen?

When vegetables are in-season, buy them fresh and ripe. “Off-season,” frozen vegetables will give you a high concentration of nutrients. Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.” Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade. Finally, steam or microwave rather than boil your produce to minimize the loss of water-soluble vitamins.

That’s Roughage to you!

Do you have high cholesterol? Increase your fiber!
Do you have high blood pressure? Increase your fiber!
Are you overweight? Increase your fiber!

What's the deal with fiber (aka roughage)? It seems to play a role in just about all our health problems.

With blood pressure and cholesterol, dietaty fiber binds to cholesterol in circulation and helps remove it from the body. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.

On the weight control side of things, fiber increases how full you feel, which aids youer efforts to lose weight and/or maintain a healthy weight.

Things You Need to Know to Make Dietary Fiber Work for You:

There are two types of fiber.

Insoluble Fiber

Insoluble fiber remains relatively intact as it passes through the digestive system. The primary function of insoluble fiber is to move waste through the intestines and maintain intestinal acid balance.

Soluable Fiber

Soluble fiber is the type of fiber responsible for lowering total cholesterol and LDL (bad) cholesterol levels.

Sources of insoluble fiber

These include, fruit skins and root vegetable skins.
Vegetables (green beans, celery, cauliflower, zucchini, beets, turnips, potato skins, and dark green leafy vegetables)
Wheat and whole-wheat products
Wheat oat
Corn bran
Seeds and nuts

Sources of soluble fiber

Oat and oat bran
Legumes (dried beans and peas)
Nuts
Barley, rye
Flaxseed
Fruits (i.e. oranges, apples, prunes, plums, berries)
Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions)
Psyllium husk

How much do you need?

Nutritionists say 25-35 grams of dietary fiber everyday. Of this, 15 grams should be soluble. In the US the average fiber intake is 12-18 grams/day.
If your current diet is very low in dietary fiber, don't increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your fiber intake gradually.

So, select high fiber foods, especially foods that contain soluble fiber. Click here, or here, to find sources of fiber supplements online!