Eat Smart & Be Healthy with Carla Vartanian

Holistic Nutrition: Some Alternative Treatments 

 

Acupressure

 It is a form of acupuncture, but instead of inserting fine needles into specific points on the body, acupressure uses manual pressure on the points to achieve the same results. 

Acupuncture

 A technique of inserting fine needles into certain points in the body as a treatment for different health conditions. It has been used in China for thousands of years and in Western Europe for several hundred years. Acupuncture came to America in the late 1800’s when Sir William Osler’s Principles and Practices of Medicine – an early American medical textbook, first published in 1892 – recommended acupuncture as a treatment of lumbago, or lower back pain.

Ayuverdic Medicine

 Ayuverda is believed to be the oldest medical system in existence, dating back at least 5,000 years to ancient India. Meaning the “science of life”, it is the most prevalent form of traditional medicine practiced in India today.
In Ayuverdic medicine, the 5 elements of earth, space, air, fire and water describe the structural anatomy of a person. The 3 doshas (structural anatomy) are Vata, Pitta, and Kapha

1. Vata
Vata is the force of movement. It determines the body rates and feelings of physical stimuli. It rules the movement of blood, lymph fluid, nervous impulses, respiration, cellular nutrient intake, and cellular waste excretion.

2. Pitta
Pita is the biological fire. It works to digest and metabolize nutrients into a biologically available form. It also works in a similar fashion to digest and metabolize ideas and information.

3. Kapha
Kapha represents the supportive structures. It gives strength and stability and corresponds to the immune system.

Each person is a unique combination of the above 3 main doshas. The delicate and complex process of movement of the energy throughout the body determines the physiological function for the person. Factors influencing this movement include: genetic predisposition, lifestyle, diet, emotions, and environment. Improper impact of these factors causes imbalance in the energy patterns and illness in the person.
Diagnosis of the person by the practitioner is performed via client interview, observation of general appearance, pulse palpation and tongue visual inspection. Treatment methods are approached from 4 categories: cleansing (shodan), palliation (shaman), rejuvenation (rasayana) and mental hygiene (satvajana).

Biofeedback

 Biofeedback therapy uses monitoring equipment to “feedback” to people physiologic information of which they are not normally aware. By watching the monitoring device, individuals can learn to adjust their thinking and other mental patterns to control body processes such as blood pressure, brain-wave activity, gastrointestinal functioning and body temperature.

Chelation Therapy

 Chelation therapy is the most commonly used conventional treatment for lead and other toxic metal poisoning. It is an increasingly popular alternative therapy for treatment of cardiovascular diseases, particularly atherosclerosis, and other chronic degenerative conditions. It is available in oral or intravenous form.

Chiropractice

 Chiropractors operate on the theory that the improper alignment of the vertebrae and the spinal cord they protect is the cause of diseases and disorders. Chiropractors apply pressure in a specific manner to allow the body to realign the vertebrae in the spinal column.

Colon Therapy

 Colon therapy (also called colon hydrotherapy or colon irrigation) cleanses and detoxifies the large intestine by irrigating it with purified water. Vitamins, minerals, helpful bacteria, or oxygen also may be added to the water.

Dentistry

 The holistic dentist has an inter-disciplinary approach to healthcare that facilitates the individual’s innate ability to heal himself. The holistic dentist promotes complete healing of the client. He focuses on helping the client eliminate toxins from his or her body. For example, he/she will offer treatment that does not include fluoride, will remove mercury fillings and replace them with mercury free fillings. This is the type of dentists who will emphasize nutrition and non-surgical methods to improve dental health.

Detoxification, Fasting & Colon Therapy

 We live in an increasingly polluted world. Our bodies have become storehouses for pesticide residues, heavy metals, food additives, chemical contaminants, pharmaceuticals, industrial pollutants, and other toxic substances. Detoxification, fasting and colon therapies help us to cleanse our bodies, thus improving vitality and boosting our ability to fight many types of illnesses.

Environmental Medicine

 The causes of illness are sought in the substances that are found in the individual’s surroundings. Responses to foods, chemicals in home and workplaces, common allergens are implicated in many ailments. Individual responses to these exposures vary and are specific to each person’s level of susceptibility. Illness can be the result of a large one-time exposure, or low level, gradual exposures.

Herbal Medicine

 It is often the first thing that comes to mind when someone mentions alternative therapies. Herbs are the basis of many medicinal therapies around the world. Especially popular in Asia, India and Europe, herbal medicine is used by an estimated 80% of the world’s population. Drug companies still use the natural plant world as a source of many of its pharmaceutical inspirations. 77% of the 150 most commonly prescribed drugs are of plant origin. Herbal remedies may be as simple as using ingesting a whole herb for medicinal purposes or may be prepared as teas, infusions, capsules, salves, tinctures, compresses and decoctions.

Homeopathy

 Derived from the Greek words homeo (similar) and pathos (suffering from disease), homeopathy is based on the principle of similars. That is, an infinitesimal dose of a substance can heal the symptoms caused by a larger amount of the same substance.

Iridology

 It is the practice of looking at the fiber, color, texture and pattern in the iris of the eye to determine whether a person is exhibiting any inflammation, stress or inherent weaknesses in the overall body constitution. Iridology practitioners have a strong role in facilitating the prevention of illness, since they can provide the client with information about familial tendencies and areas of client weakness.

Massage Therapies

 Massage is the use of manual techniques to achieve or increase health and well being.

Osteopathy

 It is based on the concept of the body as an interconnected system of nerves, muscles and bones. Problem in the musculoskeletal system often affect the health of underlying organs. Doctors of osteopathy (called D.O.s) are all trained to use osteopathic manipulations to release physical blockages to enable the body to regain its innate ability to heal itself.

Reflexology

 It is an ancient Oriental technique that enhances the flow of energy and circulation, and restores the harmony of our essence to the body, mind, and spirit. The whole body is reflected in the feet, hands and ears. According to Traditional Chinese Medicine theory base, the energy in these areas is tied to specific Chinese meridians and Chinese organs. With firm fingertip pressure application to the feet, hands, ears, the energy pathways are unblocked and the body symptomatology resolved.

References

*Encyclopedia of Natural Medicine by Murray MT, Pizzorno JE.
* http://www.altmedicine.com

  

     Honey

Honey is essentially a highly concentrated water solution of two sugars, dextrose and levulose, with small amounts of at least 22 other more complex sugars. Many other substances also occur in honey, but the sugars are by far the major components. The principal physical characteristics and behavior of honey are due to its sugars, but the minor constituents, such as flavoring materials, pigments, acids, and minerals, are largely responsible for the differences among individual honey types.

Honey, as it is found in the hive, is a truly remarkable material, elaborated by bees with floral nectar, and less often with honeydew. Nectar is a thin, easily spoiled sweet liquid that is changed ("ripened") by the honey bee to a stable, high-density, high-energy food.

The Colors of honey form a continuous range from very pale yellow through ambers to a darkish red amber to nearly black. The variations are almost entirely due to the plant source of the honey, although climate may modify the color somewhat through the darkening action of heat.
Flavor and aroma of honey vary even more than the color. Although there seems to be a characteristic "honey flavor," almost big number of aroma and flavor variations can exist. As with color, the variations appear to be governed by the floral source. In general, light-colored honey is mild in flavor and a darker honey has a more pronounced flavor.

Nutrients in Honey

Water Content:The natural moisture of honey in the comb is that remaining from the nectar after ripening. Beekeepers as well as honey buyers know that the water content of honey varies greatly. It may range between 13 and 25 percent.
Sugars:Honey is above all a carbohydrate material, with 95 to 99.9 %of the solids being sugars, and the identity of these sugars has been studied for many years.
Dextrose and levulose are still by far the major sugars in honey, but 22 others have been found. All of these sugars are more complex than the monosaccharides, dextrose and levulose. Ten disaccharides have been identified: sucrose, maltose, isomaltose, maltulose, nigerose, turanose, kojibiose, laminaribiose, a, b trehalose, and gentiobiose. Ten trisaecharides are present: melezitose, 3-a-isomaltosylglucose, maltotriose, 1-kestose, panose, isomaltotriose, erlose, theanderose, centose, and isopanose. Two more complex sugars, isomaltotetraose and isomaltopentaose, have been identified. Most of these sugars are present in quite small quantities.

Most of these sugars do not occur in nectar, but are formed either as a result of enzymes added by the honeybee during the ripening of honey or by chemical action in the concentrated, somewhat acid sugar mixture we know as honey.

Acids:The acids of honey account for less than 0.5 % of the solids, but this level contributes not only to the flavor, but is in part responsible for the excellent stability of honey against microorganisms. Several acids have been found in honey, gluconic acid being the major one. It arises from dextrose through the action of an enzyme called glucose oxidase. Other acids in honey are formic, acetic, butyric, lactic, oxalic, succinic, tartaric, maleic, pyruvic, pyroglutamic, a-ketoglutaric, glycollic, citric, malic, 2- or 3-phosphoglycenc acid, a- or b glycerophosphate, and glucose 6-phosphate.

Amino acids are simple compounds obtained when proteins are broken down by chemical or digestive processes. They are the "building blocks" of the proteins. Several of them are essential to life and must be obtained in the diet. The quantity of free amino acids in honey is small and of no nutritional significance. Breakthroughs in the separation and analysis of minute quantities of material (chromatography) have revealed that various honeys contain 11 to 21 free amino acids. Proline, glutamic acid, alanine, phenylalanine, tyrosine, leucine, and isoleucine are the most common, with proline predominating.

Vitamins:Vitamins are micronutrients that are essential in human nutrition. They are essential for growth, vitality, and health and are helpful in digestion, elimination, and resistance to disease. Honey contains most of B vitamins and others:

 B1, B2, B3, B4, B6, B9, C, K, and Biotin.Minerals :When honey is dried and burned, a small residue of ash invariably remains, which is the mineral content. It varies from 0.02 to slightly over 1 % for a floral honey.
Honeydew honey is richer in minerals, so much so that its mineral content is said to be a prime cause of its unsuitability for winter stores. Schuette and his colleagues at the University of Wisconsin have examined the mineral content of light and dark honey. They reported the following average values:
Mineral Light Honey (p.p.m.), Dark honey (p.p.m)
Potassium -- 205 -- 1,676
Chlorine ------ 52 -- 113
Sulfur --------- 58 -- 100
Calcium ------- 49 -- 51
Sodium ------- 18 -- 76
Phosphorus -- 35-- 47
Magnesium -- 19 -- 35
Silica --------- 22 -- 36
Iron---------- 2.4 -- 9.4
Manganese -- .30 -- 4.09
Copper ------ .29 -- .56

Fats :Honey contains very small amounts of fat traces including,glycerol, phospholipids, palmethyl and finally acetylcholine.
Enzymes: Some of the most important honey enzymes are invertase, diastase, and glucose oxidase.
Invertase, also known as sucrase or saccharase, splits sucrose into its constituent simple sugars, dextrose, and levulose. Other more complex sugars have been found recently to form in small amounts during this action and in part explain the complexity of the minor sugars of honey.
Other enzymes are reported to be present in honey, including catalase and an acid phosphatase. All the honey enzymes can be destroyed or weakened by heat.
             

Dr Khodor Addam, DDS-BBA

Head of Research Center for Medical Herbs and Environmental Studies

                              Global University                                      

 References

-TOWNSEND, G. F. 1961. PREPARATION OF HONEY FOR MARKET. 24 p. Ontario Department of Agriculture Publication 544.
-WHITE, J. W. JR. 1975. HONEY. In Grout, R. A., ed., The hive and the honey bee, p.491-530. Dadant & Sons, 1975 Hamilton, Ill.
-OMPOSITION AND PHYSICAL PROPERTIES OF HONEY. In F. Crane, ed., Honey Review, p.157-239. Heinemann, London.
-COMPOSITION OF AMERICAN HONEYSM.L. RIETHOP, M. H. SUBERS, and I. KUSHNIR. 1962. . 124 p. U.S. Department of Agriculture Technical Bulletin 1261.
-DONER, L. W. 1977. THE SUGARS OF HONEY-A REVIEW. Journal of Science and Agriculture.

              Bioflavonoids and Health 

What group of health-promoting nutrients is found in foods such as fruits and vegetables and beverages such as tea, and even cocoa? The answer is bioflavonoids.  The most recent scientific breakthroughs confirm that these incredible nutrients are an important part of a healthy diet. Their healing properties promote health and play a role in the prevention of cancer and heart disease. They can even make you smarter and improve the appearance of your skin. So far 5,000 different types of flavonoids have been identified, and of these, a hundred or so have been shown to have biological effects in humans. These are called bioflavonoids. Several bioflavonoids, including quercetin, cathechin, and hespiridin, have scientific research backing their health benefits. Bioflavonoids, which are sometimes referred to as flavonoids, are a group of naturally occurring plant compounds that act primarily as pigments, giving fruit, leaves, flowers, and other plant parts their vibrant colors. When ingested, bioflavonoids have numerous health-enhancing effects on the human body. Vitamin P or (Bioflavonoids): are the water soluble companions of ascorbic acid, usually found in the same foods. Basically all foods that produce a red, blue or purple juice when pressed with skin contain bioflavonoids or betalains. If just the skin is colored, such as with apples, eggplant and some sweet potatoes there may be colorless polymers present inside that can still have a high antioxidant value. However, by far the highest flavonoid content is usually in the skin. Yellow and orange foods are commonly colored by carotenes with a different chemical structure. Flavonoids is the name for thousands of polyphenolic plant chemicals with a three-ringed structure. Those that are biologically most active are also called bioflavonoids. Nutritionally important sub-groups of flavonoids are the anthocyanins, the citrus bioflavonoids and the tea polyphenols.  Citrus bioflavonoids have quercetin as the basic chemical structure; common members include rutin, quercitrin, hesperidin, and naringin. These remain generally in the pulp after pressing out the juice. To extract the bioflavonoids blend the pulp or inner skin with some water and strain.  When many individual anthocyanin molecules are linked together they are also called proanthocyanidins and oligo-proanthocyanins or OPC's. One such compound is commercially extracted from pine bark as pygnogenol while grape seed extract has similar qualities.  The flavonoids in tea are based on catechin, the main active ingredient is epicatechin. It improves blood flow and thus seems good for the heart but also helpful with cancer. Cocoa as in dark chocolate contains high amounts of epicatechin and has nearly twice the antioxidant value of red wine and up to three times that of green tea. The catechins in black tea are more oxidized and less active than in green teaAnother group of flavonoids that I would give a miss are the soy isoflavones (e.g. Genistein and Daidzein). There is a high probability that they are produced from GM soy. Also because of the high concentrations of anti-nutrients in soy foods these are only healthy if they are traditionally fermented (this may not apply to lecithin because it does not contain soy proteins). There are also concerns about the effects of soy phytoestrogens on our natural hormone balance.Vitamin P was first discovered in 1936 by Soviet scientist Dr. Albert Szent-Gvorgyi. The letter P, for permeability racier, was given to this group of nutrients because they improve the capillary lining's permeability and integrity that is, the passage of oxygen, carbon dioxide, and nutrients through the capillary walls.The bioflavonoid are easily absorbed from the intestinal tract, as is vitamin C. Some is stored in the body, though most of the excess is eliminated in the urine and perspiration.

Flavonoids rich foods
Blueberries, blackberries, strawberries, raspberries, plums, prunesd, dark cherries (morello and others), oranges, tangerines, pink grape fruits, apples, pears, kiwi, watermelon, kale, garlic (raw), watercress, parsley (Italian or curly), spinach, broccoli, brussels sprouts, beets, red peppers (raw), carrots, tomatoes (ripe), squash, cucumber (field), herbs, spices, extra virgin olive oil, almonds, chocolate (70 percent cocoabutter). *Functions: The bioflavonoids are helpful in tile absorption of vitamin C and protect the multifunctional vitamin C molecule from oxidation, thereby improving and prolonging its functioning. Therefore, the bioflavonoids are indirectly, and possibly directly, involved in maintaining the health of the collagen that holds the cells together by forming the basement membranes of cells, tissues, and cartilage. In addition to antioxidative effects, certain flavonoids may have antimicrobial, anticarcinogenic, and cardioprotective properties, as well.The main known function of the bioflavonoids is to increase the strength of the capillaries and to regulate their permeability. The capillaries link the arteries to the veins. They deliver oxygen and nutrients to the organs, tissues, and cells and then pick up carbon dioxide and waste and carry them through the veins and back to the heart. *Deficiency and toxicity:There is no known toxicity from any of the components of the biflavonoids. Deficiency is fairly unlikely, although, as with vitamin C, an increased tendency to bruise or bleed is possible with vitamin P deficiency. Also, the protection that vitamin C gives against inflammatory problems, as in arthritis, may be lost when the biflavonoids are not in the diet or supplemented. In my medical experience a question arises; if people respond to biflavonoid (or any nutrient) supplementation, does that suggest a deficiency or depletion was present?  *Requirements There is no RDA for the bioflavonoid, perhaps because they naturally occur with vitamin C. 'When they are supplemented, 500 mg. bioflavonoid—containing 50 mg. rutin and 50 mg. hesperidins—is usually taken from one to three times daily. Supplements of 125 or 250 mg. of bioflavonoid are also commonly available and can be taken daily with the same frequency.

Color Guide for Food Choices

The color of fruits and vegetables often predicts the nutrients they contain.  By choosing a diversity of colors, you are more likely to get a diversity of nutrients. 

 Recommendations:  Eat 1 serving from each color group daily The Rainbow Colors of bioflavonoid: The colors of certain fruits and vegetables can tell you a lot about the types of vitamins and nutrients they contain. Here's a guide that covers the whole fruit-and-veggie rainbow:

 -Blue or dark purple: plants contain anthocyanins, phenols, antioxidants and preserving young memory. They inhibit tumor cell proliferation and decrease the risk of some cancers and  protect against liver damage. The plants of this group include: plums, purple asparagus, eggplant, and purple peppers, blueberries, bilberries, cherries, grapes, red wine, plums, purple cabbage.

-Yellow or Orange: contain vitamin C, antioxidants, carotenoids, and biflavonoids. They are thought to help maintain a healthy heart, preserve vision, reduce the risk of some cancers (lung cancer), and promote a healthy immune system.  Go orange with: grapefruit, mangoes, nectarines, tangerines, lemons, carrots, and butternut squash. -Red color: is partly due to the presence of phytochemicals lycopene and anthocyanins. Lycopene is a potent antioxidant and is one of the top ten cancer protectors.  Anthocyanins are also good cancer-fighters. These nutrients may interact with vitamin D in differentiation of HL-60 leukemia cells, interfere with breast cancer cell proliferation, reduce proliferation and increases apoptosis in human prostate tissue, reduce risk of lung cancer.Vegetables and fruits included in this group are:  Apples, red plums, watermelon, cherries, pomegranates, strawberries, tomatoes, beets, pink grapefruit, guava juice, red peppers. These foods also contain Beta carotene and Vitamin C.

-Orange or deep yellow: produce contains lutein, vitamin C, antioxidants, carotenoids, and biflavonoids. They are cell protector from degenerative damages, for example, eye tissue during aging, and immune system enhancers. May reduce risk of cancer or treatment side effects through antioxidant action. This group includes:  apricots, peaches, sweet potato, carrots, pumpkin, winter squash, mango, yellow peppers, grapefruit, nectarines, tangerines, lemons, butternut squash, cantaloupe and papaya.

-Green and dark green: vegetables contain glucosinolates, lutein and antioxidants. They help reduce risk of prostate, breast, bladder cancers and NHL, and keep bones and teeth strong. The group includes but is not limited of:  spinach, broccoli; parsley, dill, romaine lettuce, kale, watercress, kiwi, arugula, artichokes, avocados, snap peas, green peppers, and zucchini.

-White-green, white, tan, and brown: produce contains phytochemicals such allicin and allyl sulfides, which is associated with a reduced cancer risk of the GI tract, healthy cholesterol levels, inhibit tumorigenesis in experimental model, decrease disposal of chemical carcinogens, and heart health. This group includes: brown pears, white peaches, cauliflower,garlic,onions,jicama,leeks and white corn.

-Yellow-green: it cotains lutein and zeaxanthin. They help prevent macular degeneration and reduce the risk of lung cancer. This group includes: corn, spinach, avocado and honeydew melon.

How do cooking, storage, or processing affect flavonoids? Heat, degree of acidity (pH), and degree of processing can have a dramatic impact on the flavonoid content of food. For example, in fresh cut spinach, boiling extracts 50% of the total flavonoid content. With onions (a less delicate food), boiling still removes about 30% of the flavonoids (and specifically, a group of flavonoids called the quercitin glycosides). Overcooking of vegetables has particularly problematic effects on this category of nutrients

 What health conditions require special emphasis on flavonoids?

Flavonoids may play a role in the prevention and/or treatment of the following health conditions:

• Allergy
• Asthma
• Atopic dermatitis
• Candida infection
• Cataracts
• Diabetes
• Gout
• Hemorrhoids
• Macular degeneration
• Migraine
• Periodontal disease
• Stomach ulcer
• Varicose veins

How do other nutrients interact with flavonoids?
Present-day research has clearly documented the synergistic (mutually beneficial) relationship between flavonoids and vitamin C. Each substance improves the antioxidant activity of the other, and many of the vitamin-related functions of vitamin C also appear to require the presence of flavonoids.   

          "Let food be thy medicine, thy medicine shall be thy food"-Hippocrates

                

*High Cholesterol Diet                 

      Cholesterol pdf

*Iron Deficiency Anemia Diet     

      Iron.pdf

*Lactose Intolerance Diet              

      Lactose Intolerance.pdf

*Gluten-Free Diet                

      Gluten Intolerance.pdf

*Acid Reflux Diet                        

      Reflux.pdf

*Nutrition for Cancer Patients  

         Cancer.pdf

*Nutrition for Pregnancy            

        Pregnancy.pdf

 

     Food for the Mood

 -Eating a high carbohydrates diet boosts up serotonin levels in the brain, making you feel in a good mood!

-The B-vitamins (mainly B6,B9 & B12) can help combat psychological disturbances & depression. So, if you are feeling down try to eat foods rich in these vitamins or opt for a natural supplement if possible!

 -Omega-3 has been shown to help in depression by altering the way the brain functions & reducing mood swings. Thus, consuming fish rich in this fatty acid would be a good idea!

 -Fluctuating inslulin levels due to high glycemic index foods which increase blood sugar, can lead to mood swings & fatigue making it even worse when someone is already suffering from a depression. So go for low glycemic index food options!

                 

Nutritional Screening Tests

-Do You Suffer from Anorexia or Bulimia?                                                           Anorexia&Bulimia.pdf

-Are You Getting Most Vitamins Out of Your Food?  

www.carlavartanian.com/Food.pdf

Are You Addicted to Stimulants?      

www.carlavartanian.com/stimulant.pdf     

-Is Your Diet Deficient in Magnesium?  

http://www.carlavartanian.com/MagnesiumDeficient.pdf

-Is Your Body Detoxifying As It Should?             

 http://www.carlavartanian.com/bodydetoxing.pdf

-Are You Prone to Have an Underactive Thyroid? 

http://www.carlavartanian.com/Thyroid.pdf

  

                 USDA'S Food Guide Pyramid for Children

You don't need  to have a nutrition degree in nutrition to offer the basics of healthy eating to your child. Here are some tips that might be helpful to you:

1. Don’t pressure them to overeat: When a child is hungry he will not quit eating. Let kids stop eating when they feel they've had enough.

2. Let them select their own food, from what you have to offer:  Give them the freedom to make their own choices. However, make sure that these would include plenty of fruits, vegetables and grains and will be far away from fast-food.

3. Let them always try new foods: When eating out, let your children try new foods and build their likes and dislikes.

4. Limit sodas and sweetened beverages: Substitute them instead with water and milk since they add less calories and are more nutritious.

5. Avoid excess snacking on sweets and deserts: Don’t overdo it when it comes to deserts and sweets… Occasionally they are fine, but don't turn them into the main prize for eating dinner.

6. Don’t reward with food: Find better ways to congratulate them. When foods are used to reward kids and show affection, kids may start using food as a mean to cope with stress or other emotions.

7. Kids imitate their parents/peers: Choose nutritious snacks, eat healthy yourself, don't skip meals and give the best example.

8.Cooking teaches your child about eating well:  Encourage your child to join in the kitchen. Planning a menu can become an opportunity to explain smart food choices.

9. Limit TV, games and computer time: This will avoid additional snacking and encourage more activity.

10. Control the choices you offer: By nature kids will always ask for less nutritious foods; such as sweets, deserts and snacks but you should always decide which foods to buy and what choices to offer to your them. Offering their favorite foods in moderation will give them more healthy choices.

 

What Makes a "Good" Breakfast for you Child?

Serving a balanced breakfast that includes some carbohydrates, protein, and fiber is the best way to start your kid’s day. This is because carbohydrates are the best source of instant energy for the brain and body, proteins also give energy after the carbohydrates are used up and keep your child awake and fibers help give a feeling of fullness until lunchtime. This therefore discourages overeating. As you combine these nutrients with proper liquid intake, fibers will help keep your kid’s digestive tract healthy by helping move food and thus preventing constipation and lowering cholesterol.

Here is where you can find good sources of:
• Carbohydrates: Whole-grain cereals, whole-grain breads and muffins (preferably home made), fruits and vegetables
• Proteins: Dairy products(try to avoid yellow cheeses), lean meats&turkey, eggs, nuts (including nut butters) and seeds.
• Fibers: Whole-grain breads,muesli,waffles, cereals,dried and raw fruits, vegetables and nuts.

 

Food Allergies in Children

Food Allergies are reactions by the immune system of the body when a specific food is eaten.
They may cause symptoms like skin rashes, coughing,vomiting,diarrhea,wheezing,stomach pain,tightness
in the throat and in worst cases anaphylaxis which is knows as a sudden allergic reaction that affects the whole body and may be fatal.

What are the most frequent food allergies in children?

-Milk, particularly cow's milk
-Seafood
-Wheat
-Nuts
-Eggs
-Soy

 

             Nutrients Feed You Needs...

Eating a balanced diet and a variety of foods provides the best chance of satisfying your body's needs.
Studies have shown that diets deficient in essential nutrients such as vitamins, minerals and water can lead to serious health problems.

Get Healthy Hair & Nails...

Hair loss occurs when the diet is inadequate in some major nutrients.

Vitamin A: Brings forths healthy sebum in the scalp.

Vitamin C: Acts as an antioxidant.

Vitamin E: Ameliorates scalp circulation and has a significant influence on the wellness of not just hair but also cutis and fingernails.

The B vitamins,especially Niacin-B3, Panthotenic acid-B5 and Vitamin-B6 encourage scalp circulation.

Vitamin Biotin-B-7: Prevents graying and hair loss and is essential for hair growth

Biotin-B-7: Strenghtens Keratin in hair and nails.

Inositol-B8: Holds hair follicles healthy.

In addition,certain minerals such as magnesium, sulfur and zinc and amino acids such as L-cysteine and L-methionine are known  to prevent hair loss, control the thinning and thickening of  the hair and improve its quality, texture, and growth.

Fat- Soluble Vitamins

Vitamin A: Essential for normal growth of bones and teeth, healthy skin, hair and eyes, helps with night vision and in keeping normal fertility. Acts as antioxidan

Vitamin E:

 
Act as antioxidant and has a protective effect on the heart. Ensures that Vitamins A and C are not destroyed  by oxygen and are properly used by the body. Helps form red blood cells. Essential for normal function of the muscle.                            

Vitamin D: Helps absorb calcium for strong bones and teeth, your body produces this from sunlight.                               

Vitamin K:          

Called the clotting-factor vitamin, it enables your liver to produce a blood-clotting factor to control and prevent internal bleeding.

 

Water-Soluble Vitamins

 Vitamin C:                                  

An antioxidant. Required for many metabolic functions in the body. Strengthens blood vessels,helps the immune system, heals wounds and helps heal broken bones.

Thiamine(B1): Increases blood circulation.Helps in the blood formation and in keeping  the nervous system healthy, breaks down carbohydrates into energy.

Riboflavin(B2): Essential for growth. Breaks down carbohydrates, proteins and fats to be used by the body for energy and repair.

Niacin(B3): Works with riboflavin to convert proteins into energy. Essential for growth and involved in the metabolism of tissue oxidation.

Panthotenic Acid (B5):Needed for the function of adrenal glands.Role in synthesis of corticosteroids.

Pyridoxine(B6): Involved in the metabolism of central nervous system, fats and carbohydrates. Required to balance hormonal changes in women and sodium and potassium balance in the body in addition to improving the immune system and the growth of new cells.

Biotin(B8):

Role in energy production and gene expression.

Folic Acid(B9):Takes part in the formation and maturation of red blood cells. Helps in digestion and to improve mental and emotional health. Needed to produce genetic material (DNA & RNA), needed during and before pregnancy to prevent birth defects.

Cyanocobalamin(B12):          

 Necessary for the synthesis of red blood cells, maintenance of the nervous system and growth and development in children.

 

Minerals

Calcium: The most abundant mineral in the human body. More than 99% stored in the bones and teeth. Needed for muscle/blood vessel contraction, secretion of hormones/ enzymes and for sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital body processes function efficiently.

Iron:                  

Has many vital functions in the body such as: Oxygen transport and the regulation of cell growth and differentiation. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. On the other hand, excess amounts of iron can result in toxicity and even death. 

Zinc: An essential mineral that is found in almost every cell. It supports normal growth and development during pregnancy, childhood, and adolescence. It stimulates the activity of approximately 100 enzymes, which are substances that promote biochemical reactions in the body. Zinc also supports a healthy immune system, needed for wound healing, helps maintain the sense of taste and smell.

Selenium:       

A trace mineral that is essential to good health but required only in small amounts. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes that prevent cellular damage and many chronic diseases such as cancer and heart disease.

Magnesium: Essential for good health. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium is also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.

Chromium: Chromium is known to enhance the action of insulin, a hormone critical to the metabolism and storage of carbohydrate, fat, and protein in the body.

Facts about Water  

         

•Functions: Water is essential for the body as it forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.
•Recommentations: It is the best  to consume around eight to ten glasses of water a day to prevent dehydration.
•Sports Performance: Athletes have additional requirements of 500-700ml(2-3 cups) of water two hours before an event, and then 300–500ml(1-2 cups) every 30 minutes during the event.
•Gender Differences: Body water is higher in men than in women and falls in both with age.
•Adults: Most mature adults lose about 2.5–3 liters of water per day. Water loss may be more in hot/humid weather and with prolonged exercise.
•Elderly: Elderly people lose about two liters per day.
•Travelers: An air traveler can lose around 1.5 liters of water during a three-hour flight.
•Dehydration: Water losses need to be replaced to prevent dehydration which is life threatening and requires urgent medical attention.
•Water Content in Foods: Foods provide about one liter of fluids and the remainder must be obtained from drinks. The physiological effectsof drinking plain water is not the same as drinking beverages that contain water like: juices, sodas, coffee and tea. In fact, some of these liquids, coffee and tea, contain dehydrating agents (caffeine and theophylline) which stimulate the central nervous system which at the same time creating a strong diuretic action on the kidneys.
•Water Intoxication: Drinking too much water can also damage the body and cause hyponatremia a condition where sodium in the blood drops to a dangerously low levels. If too much water is consumed, the kidneys cannot excrete enough fluid.
For water to reach toxic levels, you would have to consume many liters a day
•Fluid Retention: Many people think that drinking water causes fluid retention. In fact, the opposite is true. Drinking water helps the body rid itself of excess sodium, which results in less fluid retention.

People who need more water in their diet are those who are:

Powerful Antioxidants