Eating Green Leafy Vegetables

Health Benefits of Green Leafy Vegetables: Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats.

Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than we once thought (the current minimum may not be optimal), and many people do not get enough of it. Vitamin K:

* Regulates blood clotting

* Helps protect bones from osteoporosis

* May help prevent and possibly even reduce atherosclerosis by reducing calcium in arterial plaques

* May be a key regulator of inflammation, and may help protect us from inflammatory diseases including arthritis

* May help prevent diabetes

Vitamin K is a fat-soluble vitamin, so make sure to put dressing on your salad, or cook your greens with oil.

Almost Carb-Free Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest. That is why, in general, greens have very little impact on blood glucose. In some systems greens are even treated as a "freebie" carb-wise (meaning the carbohydrate doesn't have to be counted at all). One study showed that an increment of one daily serving of green leafy vegetables, lowered the risk of cardiovascular disease by 11 percent.

Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type 2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health. The risk of hip fracture in middle-aged women was decreased 45% for one or more servings/day of green, leafy vegetables compared to fewer servings.

Green vegetables are also a major source of iron and calcium for any diet. Swiss chard and spinach are not considered good sources of calcium, due to their high content of oxalic acid. Green leafy vegetables are rich in beta-carotene, which can also be converted into vitamin A, and also improve immune function. Millions of children around the world have an increased risk of blindness, and other illnesses because of inadequate dietary vitamin A from green leafy vegetables.

Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and macular region of the retina, and play a protective role in the eye. They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly. Some studies suggest that lutein and zeaxanthin may help reduce the risk of certain types of cancer, such as breast and lung cancer, and may contribute to the prevention of heart disease and stroke. Green veggies contain a variety of carotenoids, flavonoids and other powerful antioxidants that have cancer-protective properties.

In a Swedish study, it was reported that eating 3 or more servings a week of green leafy vegetables significantly reduced the risk of stomach cancer, the fourth most frequent cancer in the world. Cabbage, cauliflower, brussels sprouts, and broccoli are rich in indoles and isothiocyanates, which protect us against colon and other cancers. Broccoli sprouts have been reported to contain 10 or more times as much sulforaphane, a cancer-protective substance, than does mature broccoli. A higher consumption of green leafy vegetables has been shown to significantly decrease the risk of breast cancer and skin cancer.

Quercetin is a bioflavonoid found in leafy green vegetables. Quercetin has an antioxidant and anti-inflammatory activity and displays unique anticancer properties. Quercetin is a natural compound that blocks substances involved in allergies and acts as an inhibitor of mast cell secretion, and causes a decrease in the release of interleukin-6.

http://lowcarbdiets.about.com/od/lowcarbsuperfoods/a/greensnutrition.htm

http://www.vegetarian-nutrition.info/updates/benefits-of-green-leafy-vegetables.php

Spring 5K Run

Asparagus Tips

8 Super Health Benefits of Asparagus
Asparagus Spears

8 Health Benefits of Asparagus

Asparagus has so many health benefits, it should be added to the healthy diet. Asparagus is great as a detox vegetable, an anti-aging vegetable, and no surprise - an aphrodisiac, and much more.

The asparagus is a member of the lily family. It grows easily in the home garden right in the flower bed - it is a perennial and can yield a harvest for decades. Asparagus can be planted as seeds or roots any time of the year.

Here is a list of some of the health benefits of asparagus followed by a list further explaining those health benefits.

Asparagus:
1 - can detoxify our system
2 - has anti-aging functions
3 - is considered an aphrodisiac
4 - can protect against cancer
5 - reduces pain and inflammation
6 - can prevent osteoporosis and osteoarthritis
7 - reduces the risk of heart disease
8 - can help prevent birth defects

While there is every kind of supplement on the market to address these health issues, too often Americans turn to pills as a main source of nutrition. Pills should only be used as a supplement and not in the place of whole foods. For example: folic acid is highly recommended in today's diet especially for women who may become pregnant. However, folic acid is the supplemental form of folate. Folate is naturally found in asparagus. In the interest of good health, whole foods are always recommended before supplements.

The Reasons Asparagus Keeps Us Healthy:
1 - As a detox - asparagus has 288 milligrams of potassium per cup. Potassium is known for reducing belly fat (see belly fat link below). It also contains 3 grams of fiber which cleanses the digestive system. It has virtually no natural sodium so no bloating during PMS, has no fat or cholesterol, and one cup has only 40 calories. According to a clinical dietician at UCLA Medical Center, asparagus in the ultimate in detox vegetables.
2 - For anti-aging purposes - asparagus is rich in potassium, vitamin A, and folate. It is also very high in glutathione - an amino acid compound with protent antioxidant properties; a must as an anti-aging deterrent. Glutathione (GSH) is an antioxidant that protects cells from toxins such as free radicals.
3 - As an aphrodisiac - the asparagus is considered a psycho-physiological aphrodisiac because of its shape. It is said to trigger the mind to have a physiological response.
4 - Against cancer - asparagus in high in folate which is now known to be an important protection against cancer. Note: Folate is found naturally in leafy green vegetables, and citrus fruits. While folic acid is said to be the same as folate, folic acid is the supplemental form. It is always recommeded that you get health benefits from eating healthy whole foods.
5 - Reducing pain and inflammation - it is the folate that helps reduce inflammation.
6 - Preventing osteoporosis and osteoarthritis - asparagus has vitamin K which studies have shown can help prevent osteoporosis and osteoarthritis. Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin. Osteocalcin is the protein in bone tissue on which calcium crystallizes. Asparagus has been listed as the number one source of vitamin K.
7 - Reducing the risk of heart disease - it is the folate that has been shown to reduce the risk of heart disease.
8 - Preventing birth defects - getting enough folate (doctors often recommend the folic acid supplement) is especially important for women who are pregnant or plan to become pregnant. Having a folate deficiency has been correlated with increased risk of Spina Bifida (a spinal cord birth defect) and also anencephaly (a neural tube defect). Folate helps to regulate embryonic and fetal nerve cell formation and may also help to prevent premature births.

Additionally, studies have shown that the nutritional benefits of asparagus can help prevent and treat urinary tract infections and kidney stones. Overall, asparagus is rich in potassium, vitamin A, folate, glutathione, and vitamin K. It is high in fiber, has no sodium, is low in calories and has no cholesterol or fat.

Source: http://bkcreative.hubpages.com/hub/10-Super-Health-Benefits-of-Asparagus

True Fitness Boot Camp Spring 5K Run

True Fitness Boot Camp Success Story- Guadalupe G.

Gluten-free Diet Pros And Cons

Eating a gluten-free diet is the only treatment for the people suffering from Celiac disease. People suffering celiac disease have intolerance to gluten. Gluten is a protein, which is present in grains of wheat, rye, oats and barley. Gluten-free diet means staying off from those foods which are comprised of wheat, oats, barley and rye. Gluten can turn toxic for those people who are sensitive to it; those who are diagnosed with celiac disease. To maintain a completely gluten-free diet means eating fresh fruits, vegetables, meats and other stuff available. In addition, it is always better to have your meals prepared by you or someone who knows what foods to eat and not to eat by gluten intolerant people.

There are several pros and cons of eating a gluten-free diet. Let's discuss a few important pros and cons of having a gluten-free diet. Several processed foods are thickened and flavored with gluten and it becomes essential to identify those foods.

Medical Benefits of Gluten-free Diet

Having a gluten-free diet is the important consideration of the celiac disease treatment. Medically, it is prescribed to have this diet for the whole life. No medicine or drug is as effective as gluten-free diet for a celiac. Most of the people stick to this diet because of the medical benefits it offers. Some of the diseases that are treated by this diet are as follows.

• Gluten Intolerance: This is a kind of allergy named the gluten allergy. Patients with this intolerance or allergy should follow only a gluten-free diet, as these patients cannot tolerate gluten.
• Celiac diseases: This is an autoimmune disease that runs through families and if such a patient consumes the gluten, it damages their intestinal lining. To promote the healing of the intestinal lining, the patient is warned against consuming gluten by following a gluten-free diet.
• Dermatitis Herpetiformis: This chronic skin disease is marked by fluid-filled blisters; believed to have been triggered by high gluten ingestion. Taking a gluten-free diet is an absolute must for these people.
  Migraine: Several migraine patients feel well by consuming gluten-free diet. This happens because many of them likely to have celiac disease.
• Autism: According to several researches conducted, it is found that severity of the disease is directly related to consumption of high gluten. To improve the condition of children suffering from autism, they are kept on a gluten-free diet.

Weight Loss Benefits of Gluten-free Diet

Apart from medical benefits, a gluten-free diet also helps in losing weight. According to the available medical literature, people suffering from any of the following medical conditions are supposed to be benefited from including gluten-free diet as their treatment consideration. According to scientific research people with the following medical conditions are known to have fewer symptoms and/or quicker recovery should they be treated along gluten-free diet. This improves digestive health which hastens the healing by making nutrients available to the body.

• Rheumatoid arthritis
• Parkinson’s disease
• Neuromyelitis
• Down’s syndrome
• Peripheral neuropathy
• Multiple sclerosis
• Seizures
• Ataxia and late-onset Friedreich ataxia
• Brain fog
• Osteoporosis
• Type 2 and Type 1 diabetes and anemia

Cons of the Gluten-free Diet

Following gluten-free diet for long can result in several deficiencies in body. Eating a gluten-free diet means you are not eating some healthy natural foods rich in required nutrients. Some of the gluten free foods are not fortified and do not have a variety of nutrients. These foods are low in folate, fiber and iron. In addition, gluten free foods are always not available so, patients do not get to consume the minimum recommended amount of the grains.

Source:

http://www.glutenfree-diet.org/benefits.htm

http://truefitnessbootcamp.com/Nutrition_Challenge.html


Gluten Free Candy
October 2005

Master Foods USA
(M&M Mars)
Consumer Affairs
800 High Street
Hackensack, NJ 07840
(800-627-7852)

Skittles
All Starburst
Starburst Jelly Beans
All M&M's (EXCEPT the blue package of crisps)
3 Musketeers
Milky Way DARK ONLY
Milky Way Dark Chocolate Covered almonds
Snickers Bar
Snickers with Almond
Snickers Cream molded
Dove Truffle Egg
All Dove Chocolate
Amazing Bars (Peanut Butter Chocolate only; NOT crunchy)
M& M Chocolate Hollow Filled Characters


NECCO CANDY
Revere, Ma
781-485-4500
www.necco.com

Necco Wafers
Mary Janes
Mary Janes Peanut Butter
Kisses
Canada Mint & Wintergreen Lozenges
Haviland Thin Mints & Candy Stix
Clark Bars
Talking Pumpkins
Squirrel Nut Zippers
Squirrel Nut Caramels
Banana Split and Mint Julip Chews
Necco Ultramints
Sweethearts Conversational Hearts Skybars
Haviland Peppennint & Wintergreen Patties
Necco Candy Eggs

HERSHEY FOODS CORP
Consumer Relations Department
100 Crystal A Drive Hershey, PA 17033
(800-468-1714)

Hershey Kisses
Milk Chocolate Bar
Milk Chocolate Bar with Almonds
Jolly Rancher Candy
Jolly Rancher Lollipops
Almond Joy
Mounds
Payday
Reese's Peanut Butter Cup
Reese's Pieces
York Peppermint Patties
Heath Bar
Mr. Goodbar

NESTLE
Confections & Snack Division
P.O. Box 2178
Wilkes Barre, PA 18703 (800-258-6728) nestlebaking(JO,casupport.com
Babe Ruth
Butterfinger
Chunky
Nestle Milk Chocolate
Oh Henry!
Sweet Tarts
SPREE
Bit-o-Honey
Nips
Nestle Turtles
Sno-Caps
Butterfinger BB's
Goobers
Raisinets
Nestle Treasures
Wonka Bottlecaps
Wonka Gobstoppers
Wonka Mix Ups
Wonka Pixy Stik
Wonka Shock Tarts
Wonka Tart 'N' Tiny
Wonka Fun Dip (Lik-M-Aid)
Wonka Laffy Taffy
Wonka Nerds
Wonka Nerds
Wonka Runts
Wonka Tangy Taffy
SweetTARTS Lollipops

TOOTSIE ROLL INDUSTRIES
Chicago, 1L. 60629
(773-838-3400)

Tootsie Rolls
Fruit Rolls
Frooties
Dots
Tropical Dots
Crows
Tootsie Pops
Tooties Peppermint Pops
Caramel Apple Pops
Fruit Smoothie Pops
Tropical Stonnz Pops
Child's Play

CHARMS COMPANY
A division of Tootsie Roll

Blow Pops/Super Blow Pops
Charm Pops
Zip-A-Dee-Doo-DA Pops
Fluffy Stuff Cotton Candy
Sugar Daddy Pops
Charms Squares
Charms Sour Balls
Family Fun
Pops Galore
Andes Mints
Sugar Babies

CELLA'S CONFECTIONS
A division of Tootsie Roll

Cella's Milk Chocolate Covered Cherries
Cella's Dark Chocolate Covered Cherries


CAMBRIDGE BRANDS, INC.
A division of Tootsie Rolls

Junior Mints
Charleston Chew Junior Charms


JUST BORN, Inc.
Consumer Affairs (800445-5787)

Year Round Candies
MIKE & IKE
Original Fruits
Tropical Typhoon
Berry Blast
Jolly Joes-Grape
Tangy Twister

HOT TAMALES
Original Hot Tamales
Hot Tamales Fire

ZOURS

Original Fruitz
Punch Fruitz

TEENIE BEANEE

Jelly Beans

PEANUT CHEWS

VALENINES DAY
Strawberry and Vanilla Creme Flavored MASRSHMALLOW PEEPS Hearts
Non-flavored Hearts

HALLOWEEN
MARSHMALLOW PEEPS Pumpkin, Spooky Cats and Ghosts
MARSHMALLOW PEEPS DelightFills and Cocoa Cats Snack Pack and Variety Pack Bags + MIKE AND IKE, HOT TAMALES, AND ZOURS

CHRISTMAS
MARSHMALLOW PEEPS Christmas Trees and Snowmen
Holiday Cookie Flavored MARSHMALLOW PEEPS Cutouts

TOPPS
401 York Ave. Dayra, PA 18642
(800-489-9149)

Ring Pops
Push Pops
Juicy Bugs
Juicy Drop Chews
Big Mouth Candy Spray
Flip & Dip Push Pop
Baby Bottle Pops        

Best Plant Protein Shake 

Vegetarian and Vegan Approved Protein Shake- Gluten Free, GMO Free, Soy Free, and Dairy Free

True Herbal Blends

Organic Gluten Free Immune Support Tea on Etsy

Exercise and Cancer

Categorizing Benefits of Exercise for Cancer Patients

It was once considered dangerous for cancer patients to engage in any type of aerobic exercise program, and some clinics still cling to old ideas about what cancer patients are and are not capable of. Safety is an important concern, especially for those undergoing bone cancer or mesothelioma treatment, but organizations devoted to cancer research believe that this concern should be mitigated by the many benefits gained by patients engaging in a regular fitness program.

What Benefits of Exercise Have Been Evaluated for Cancer Patients?

The benefits of regular exercise can be summed into three categories: quality of life, survival and life expectancy, and risk of recurrence. Though individual studies are necessarily limited to testing one category of benefits for a specific type of cancer, mountains of empirical evidence have shown that exercise can have a positive effect on all three categories.

Quality of life metrics are generally a composite look at the duration and severity of symptoms experienced by a patient. Symptoms included on these metrics are emotional disturbances, digestive upset, sleeping patterns, and fatigue. Exercise has proven capable of addressing all three when used regularly and matching the individual's fitness level. Those with a history of exercise will be able to reach and possibly surpass the recommended 150-minutes a week of moderate-intensity aerobics, while others may have to exercise for a while before reaching this amount. Even patients with limited mobility have been shown to benefit from specially tailored exercise programs devised by a fitness expert working with the cancer treatment team.

Quality of life seems intuitively to play a role in survival, but it has been shown definitively to be an important part of predicting life expectancy for those facing a diagnosis of non-small cell lung cancer. In other studies, sufficient evidence exists to show that more physical activity increases survival without referencing quality of life.

Finally, a sedentary lifestyle is a known risk factor for developing many types of cancer, along with a host of other chronic diseases. Lack of physical activity also increases risk of cancer recurrence in survivors. Just as survivors of cardiac disease have long been urged to engage in routine exercise, so too cancer survivors are increasingly being called upon to use exercise to lower risk of recurrence.

Choosing the Right Amount and Type of Exercise for Maximum Benefit

Getting the right amount of exercise is not a guessing game. Many cancer patients should have little trouble with moderate-intensity aerobics, but others need to take the kinds of precautions that can only be provided by a physical therapist working with the physician. In either case, it is important to choose an enjoyable form of exercise, because regularity is key to realizing benefits.

By David Haas

http://www.mesothelioma.com/blog/authors/david/

CORE & ABS

STRETCHING

How to Lose Weight Safely

-->
-->You've heard it time and again: fad diets don't work for permanent weight loss. But what about those times when you really need to lose some weight fast? It's hard to pass up the promise of crash diets like the Lemonade Diet, Cabbage Soup Diet, or Lose 21 Pounds in 21 Days when your mission is to squeeze into a new outfit in time for a reunion, wedding, or other special event.

The truth is that nothing is wrong with losing weight rapidly -- as long you do it the right way, says Michael Dansinger, MD. He's the medical doctor for NBC's The Biggest Loser show, which spotlights quick and dramatic weight loss.

In fact, having a goal like looking great at a wedding or reunion can be a great motivator, as long as you follow a weight loss plan that you can keep up after the special event. But you need to plan ahead and allow enough time to make changes to your shape.

"Don't wait until one week before the reunion to try and lose 10 pounds," advises Tara Gidus, MS, RD, team dietitian for the Orlando Magic.

How to Lose Weight Fast

Losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.

If you want to lose weight faster, you'll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety's sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.

"Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week, and even more if they have more to lose, because the more fat you have to lose, the faster it comes off," says Dansinger.

You may lose even more weight initially if you limit salt and starches.

"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," explains Dansinger.

When it comes to weight loss, calories count the most, says Dansinger. He recommends cutting back to a daily level of 7 calories per pound of your current body weight (which for a 200-pound person, for example, would be 1,400 calories), but no less than 1,050 calories/day (the lowest level that can be done safely at home). Dietitians more typically recommend 1,200 calories as a daily minimum.
Dansinger advocates a diet that minimizes starches, (even healthy whole grains should be controlled), added sugars, and animal fat from meat and dairy foods. For rapid weight loss, dieters should eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
He notes that there are other ways to control calories, such as minimizing total fat, but believes that tends to be more challenging than his suggested weight loss plan.
Other experts recommended tactics including drinking lots of water, eating plenty of protein, and keeping a food journal.
"Eat enough protein and distribute it evenly through your meals to minimize muscle loss and maximize fat loss," says Tallmadge, author of Diet Simple, who also advises clients to swap out carbs in favor of veggies.
American Dietetic Association spokesperson Dawn Jackson Blatner, RD, recommends:

• Eat plenty of low-calorie vegetables to help you feel full.
• Drink plenty of water so you don't confuse hunger with thirst.
• Clear the house of tempting foods.
• Stay busy to prevent eating out of boredom.
• Eat only from a plate, while seated at a table.
• Always eat three meals and one snack daily -- no skipping meals.

Weighing yourself daily and tracking your food intake can also help you keep focused, experts say.
"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, a food and nutrition blogger for USA Today.
Although it won't actually help you lose weight, Blatner, author of The Flexitarian Diet, says that eating fennel seeds, ginger, parsley, peppermint, pineapple, and yogurt with honey one to three days before the big event can help you de-bloat and keep your tummy feeling flatter.

Exercising for Fast Weight Loss

Even if you are currently exercising, you'll need to kick it up a notch if your goal is rapid weight loss, says Gidus. A study published in the Archives of Internal Medicine indicated that losing weight requires close to an hour a day of moderate exercise.
That fits in with Dansinger's recommendation of seven hours per week of cardio exercise leading up to your special event.
"Cardio burns the most calories, so it is ideal for fast weight loss, but afterwards you need to include a few hours a week of strength training," he says. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, says Dansinger.
Most everyone can do an hour a day, but the intensity of your workout will depend on your current state of fitness. Experts recommend gradually increasing exercise intensity to avoid injury.
When you can't do cardio, Tallmadge recommends doing strength training at least twice weekly, working all your major muscle groups, and fitting in at least 15,000 steps a day (get a pedometer to keep count).
Gidus suggests doubling up on your exercise routine: "Do a morning and evening workout, and if you don't have time to do two a day, expend more calories in the workouts you are currently doing."
Another option is to incorporate interval training. The new South Beach Supercharged plan by Arthur Agatson, MD, promotes adding high-intensity intervals to workouts to burn more calories in less time.
"Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories," says Blatner.

Source: http://www.webmd.com/diet/guide/lose-weight-fast-how-to-do-it-safely