Wellness Info

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Supplements: Do We Really Need Them?

People who wish they can just take a �magical pill� and all their health problems will be solved seem to think so. Companies that spend billions of dollars producing supplements make you believe that you do. Yes, some companies do make supplements that are better absorbed by the body then others, but the question is: do you REALLY NEED a supplement?

Think about it this way: our bodies can get their nutrients from the foods that we eat. In fact, if we start taking supplements we might wrongly think we are healthy enough that we don�t need to eat properly. Also, the nutrients that we take in from these supplements might actually interfere in the absorption of other vitamins and minerals. For example �zinc hinders copper and calcium absorption, iron hinders zinc absorption, calcium hinders iron absorption�� (from �Nutrition Concepts and Controversies� by Frances Sizer and E. Whitney). Besides, many times we can overdose on vitamins and minerals if we take a supplement and that can cause many health problems.

Overdosing on vitamins and minerals in pretty common, unfortunately, and people don�t even realize it. One report from the Center of Disease Control estimated nutrient overdoses in 1990 at more than 1300, and people are taking more supplements today then they did then! Many people prescribe themselves all different sorts of supplements and they really think they are doing it for their health. Unfortunately, they might be causing themselves more harm than good.

It is best to get your vitamins and minerals, as well as other nutrients, directly from the foods we eat. We need to learn to eat a balanced diet made up of lots of veggies, fruits, whole grains, proteins and a small amount of fat, while reducing the amount of refined sugar we take in. We need to eat a variety of different colored fruits and veggies, including berries that are high in antioxidants. The protein we take in should come from lean meats, poultry or fish, as well as legumes and yogurt.

There ARE some people that MAY need to take supplements. The book �Nutrition Controversies and Concepts� by F. Sizer tells us what groups of people do:

-Pregnant women (may need iron)
-Newborns (may need a doses of vitamin K
-Infants
-Those who are lactose intolerant (may need extra calcium)
-Habitual dieters (since they might not eat sufficient amounts of food)
-Elderly people who have trouble chewing
-Those with various diseases like AIDS, cancer, etc.
-Drug and alcohol addicts
-Those recovering from surgery, burns, injury and illness
-Strict vegetarians (may need B12, D, iron and zinc)

In conclusion, if you don�t fit in any of the categories mentioned above, don�t take a supplement unless your doctor recommends that you do. It is important that you eat a proper diet that includes lots of fruits and veggies, whole grains, protein, fiber and a small amount of fat. If you do need to take a supplement, decide what type you would like to take � chewable, liquid or pill. Remember, if you take a chewable one and it has vitamin C, make sure you chew it quickly and then rinse your mouth out with water since vitamin C on your teeth for a long period of time may erode your teeth. Also, make sure that the amounts listed on the bottle are below or the same as the RDA. When it comes to nutrients, including vitamins and minerals, more is NOT necessarily better!

Mirdza Hayden
Helping People Lead Healthier Lives
http://www.Mirdza.ws

Health Benefits Of Basil

Basil is a popular herb in Italian cooking, particularly in pesto. This fragrant and flavorful herb, a relative of peppermint, is an excellent, nutritious addition to your pasta sauce, soup, or salad.

An array of flavonoids exist in basil, which help to protect cells and chromosomes from damage. Studies have shown that two of these flavonoids in particular, orientin and vicenin, are useful in protecting cell structures and chromosomes from damage by radiation and oxygen.

Essential oil of basil has been shown to inhibit the growth of several types of bacteria, many of which have become resistant to antibiotics. This essential oil has been found to inhibit growth of the widespread staphylococcus, enterococcus, pseudomonas, and e. coli bacteria, among others. Adding basil to your vinaigrette will both enhance the flavor, and ensure that the fresh salad greens are safe to eat.

Eugenol, which is found in essential oil of basil, provides an anti-inflammatory effect, by blocking an enzyme called cyclooxygenase. Aspirin and Ibuprofen work by blocking this same enzyme. So, basil can have healing benefits, and provide relief from the symptoms of inflammatory problems, like rheumatoid arthritis and inflammatory bowel conditions.

Basil is also a good source of vitamin A, which helps to prevent damage to the cells by free radicals. Vitamin A also prevents free radicals from oxidizing cholesterol in the blood stream, preventing the cholesterol from building up in the blood vessels.

Magnesium is also present in basil. This essential mineral helps the heart and blood vessels to relax, improving blood flow. Other nutrients found in basil include iron, calcium, potassium, and vitamin C.

The fresh, spicy flavor and scent of basil will wake up any boring salad or soup. Use fresh basil whole, or shredded to add a burst of flavor to your dinner. If you are using fresh basil in a cooked dish, add it towards the end of cooking, so that the volatile oils will not be dissipated by the heat.

Insalata Caprese is a simple salad, utilizing tomatoes, fresh mozzerella cheese, basil, and olive oil.

1/2 pound, fresh mozzerella, sliced 1/4 inch thick.
2 large tomatoes, sliced 1/4 inch thick.
1 cup fresh basil leaves.
salt and pepper
1/4 cup extra virgin olive oil.

On a serving plate, arrange the mozzerella and tomato around the edge, alternating mozzerella and tomato slices.

Tear up the basil leaves, and sprinkle them on top of the tomatoes and mozerella cheese.

Season with a bit of salt and pepper.

Just before serving, drizzle the extra virgin olive oil over the salad.

Serves 4.

Learn about the negative calorie diet. Visit Tim's blog, Negative Calories.

Kitchen Appliances - How Small Kitchen Appliances Can Save You Time And Money!

Kitchen Appliances have grown from their original oven, fridge and deep freeze beginnings. For instance we now have microwave ovens, indoor grills and food processors to start our cooking experience with. These extra tools in the house can make all the difference between a energy and time consuming feat with tons of dishes left over, and an enjoyable family feast.

With an increase in populations everywhere, there has become a huge demand for these cooking accessories. Hot plates, blenders and slow cookers have also on the market. What makes these tools so essential is that many of them are now made with an energy efficiency that allows you to not rack up the electricity bill just to cook dinner, and gives people in tiny apartments the chance to cook big meals and even Barbecue a steak.

They also give us the opportunity to make quick dinners without all the preservatives. Slow cookers are what makes this possible. You can use them to make just about anything! Cooking an entire meal on low is one of its biggest benefits. You can have a fantastic chili or even a soup ready and waiting for you when you get home!

Make your own beverages with a blender! Using Fruits and Vegetables to make a drink for the whole family will help increase the likeliness of everyone getting in the necessary nutrients. Chop and dice your foods with a food processor to make your very own salsa. Making bread with a bread machine brings us back to the days when our moms or grand mums used to make homemade bread for us. You can even make a lasagna in a crock pot, how nice is that!

Several of these new housewares come with attachments and different devices that allow for further experimentation with your cooking. The list goes on and these are just a few of the several fixtures that have been introduced to help families make life easier for those of us who are not "chef-oriented". Cook books based completely around one piece of equipment have popped up everywhere. They can be found for free or picked up at any local book shop.

Some are simple and some are more complex, but when it comes to small kitchen appliances there is one thing for sure! Having the 6 most important pieces of kitchen equipment is where it is at! Click here to learn more about the 6 most important Small Kitchen Appliances that every Kitchen should have!

When Lilianne was a small girl she spent hours in the kitchen. Mostly with her mother, but often on her own making dishes and desserts that the whole family loved. It was not until she was older and gained further insight into the benefits of healthy eating and different cooking methods that she then began creating her own recipes.

Sign up for her e-zine and receive free copy of her cookbook here.

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