Nuts To You… Just One Way to a Healthy Heart
Dr. John Rumberger

Nuts are readily available and provide a highly nutritious food. In addition to protein, carbohydrate, and fat, nuts contain many other important nutrients: fiber, vitamin E, folic acid, potassium, and magnesium. Although on some food charts you may see nuts listed in the same food category as diary products, eggs, and red meat because of the fat content, new information calls into question this designation.
While nuts do contain a high proportion of fat, tree nuts such as almonds, walnuts, pecans, hazel nuts, Brazil nuts, and macadamia are actually low in saturated fat. Most of the fat comes in the form of monounsaturated fats and omega-3 fatty acids, which are considered to be acceptable forms of fat that actually “reduce” the incidence of heart and vascular disease.
Several large studies have examined the relationship between the risk of heart disease and intake of omega-3 fatty acids from plant sources. In the Seventh Day Adventist Health Study researchers found that those who reported eating nuts more than four times per week had a 50% lower risk of heart disease than those who rarely ate nuts. The Nurses’ Health Study found that heart disease risk was reduced by 35% in those who ate nuts compared with those who rarely ate nuts. An addition study found that the risk of type 2 diabetes went down by nearly 1/3 in women who consumed 1/4 cup of nuts five times per week compared to those that did not eat nuts at all.
One recent study looked at almonds in particular. They examined the effects on LDL [“bad”] cholesterol values. Each person served as his own control and they were each on three different “diets”: almonds representing about 1/4 their entire daily calorie intake, OR a “handful” of almonds per day, OR a muffin [containing about the same number of calories as a “full dose” of almonds]. The LDL cholesterol went down about 10% when the subjects took a “full dose” of almonds, went down about 5% with intake of a “handful” of almonds, and did not go down at all with eating a muffin. In those with the higher “dose” of almonds, the “ratio” of bad to good cholesterol [LDL/HDL ratio] went down by 12%.
The American Heart Association (AHA) recognizes nuts [including almonds, walnuts, pecans, peanuts, macadamia, and pistachios] may help to lower your blood cholesterol and may be a very healthy “snack”. However, they also warn that they are a source of calories and should not be used to great excess in those with calorie restricted diets and that you should avoid nuts with added oils or added salt. The AHA recommends eating an overall balanced diet that is high in fruits, vegetables and whole grains, and includes low-fat [or non-fat] diary products, fish and lean meats. If you add nuts to your diet, just be sure that you don’t inadvertently add considerable total calories – despite the benefits of nuts, maintaining an ideal body weight is more important. Weight is often a simple lesson in physics – what comes in either stays [as increased pounds] or is used up for energy and metabolism [which is increased by a regular exercise program].

Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.

About the Author

Dr. John Rumberger’s experince in the field is extensive, and includes achieving his doctorate in 1976 (Bio-Engineering/ Fluid Dynamics/ Applied Mathematics) from Ohio State University Columbus, Ohio, with a dissertation on, A Non-Linear Model of Coronary Artery Blood Flow. He has just completed his book The WAY Diet available on amazon.com or direct through the publisher at http://www.emptycanoe.com

Tags: 3 Fatty Acids, American Heart Association, Author, Bad Cholesterol, Brazil, Brazil Nuts, Cholesterol Values, Daily Calorie Intake, diabetes;, Diary Products, energy;, Fluid Dynamics, folic acid, Food Category, Food Charts, food;, Hazel Nuts, Health Study, Healthy Heart, Healthy Nuts, Heart Disease Risk, heart disease;, John Rumberger, Ldl Cholesterol, Monounsaturated Fats, Nurses Health, nutritious food;, Ohio, Ohio State University, Ohio State University Columbus, Omega 3 Fatty Acids, physician, Plant Sources, Rumberger, Tree Nuts, Type 2 Diabetes, vascular disease —

Men And Food Allergies What’s Healthy and What’s Not Part 2
Robert Walker

Tips for Managing Specific Food Allergies
Milk, Egg, Peanut, Tree Nut, Fish/Shellfish, Soy, Wheat
Traveling with Food Allergies
Other Resources
E-mail this Information to A Friend
Other Topics in the Consumer Focus Archive
The Basics of Food Allergies

Food Labels
Food labels usually list all the ingredients in any given food thats why its important to

read the labels. If you see one of your food allergens listed, dont eat the food. The problem,

though, is that a food protein can have more than one name. Different names for some food

ingredients, along with some tips for managing the specific food allergy, appear below:

Tips for Managing Specific Food Allergies
Milk Allergy

Other names for milk proteins may include:

Casein, caseinates, rennet casein
Lactalbumin, lactalbumin phosphate, lactoglobulin, lactulose
Some hidden sources of milk:

Many restaurants put butter on steaks after they have been grilled for extra flavor but the

butter it is not visible after it melts.
Some brands of tuna fish contain casein (a milk protein).
Some meats contain casein as a binder be sure to check the labels carefully.
Deli meat slicers are frequently used for both meat and cheese products.
Commonly asked questions:

Q: Is goat milk a safe alternative to cow milk?
A: No, it is not a safe alternative. Goats milk protein is similar to cows milk protein and

may cause a reaction in milk-allergic individuals.
Q: Do these ingredients (Calcium lactate, Calcium stearoyl lactylate, Cocoa butter, Cream of

tartar, Oleoresin, Sodium lactate, Sodium stearoyl lactylate, and Lactic acid) contain milk?
A: These ingredients do not contain milk protein and need not be restricted by someone avoiding

milk. However, lactic acid starter culture may contain milk and should be avoided.

Egg Allergy

Other names for egg proteins may include:

Albumin (also spelled albumen), and meringue or meringue powder.
Some hidden sources of egg:

Some commercial brands of egg substitutes contain egg whites.
For you coffee drinkers be aware that, in some instances, eggs have been used to create the

foam or milk topping on special coffee drinks and are used in some bar drinks.
These items may include egg protein: artificial flavors: lecithin; macaroni; marzipan;

marshmallows, and nougat.
Most commercially processed cooked pastas (including those used in prepared foods such as soup)

contain egg or are processed on equipment shared with egg-containing pastas. Boxed, dry pastas

are usually egg-freefresh pasta is usually egg-free, too. But, as always, it is important to

read the label or ask about the ingredients before eating pasta.
Eggs are used in some salad dressings.
Commonly asked questions:

Q: Is a flu shot safe for an individual with an egg allergy?
A: If you are allergic to eggs, speak to your doctor before receiving a flu shot. Influenza

vaccines are grown on egg embryos and may contain a small amount of egg protein.

Peanut Allergy

Some hidden sources of peanuts:

Arachis oil is peanut oil.
Artificial nuts can be peanuts that have been de-flavored and re-flavored with a nutty taste,

such as pecan or walnut.
Peanut butter, peanut flour.
Mandelonas are peanuts soaked in almond flavoring.
Cold pressed, expelled or extruded peanut oil.
African, Chinese, Indonesian, Mexican, Thai, and Vietnamese dishes often contain peanuts, or are

contaminated with peanuts during preparation. Dishes to avoid include: baked goods; candy; chili;

egg rolls; enchilada sauces; flavoring; marzipan; nougat, and sunflower seeds.
Foods sold in bakeries and ice cream shops are often in contact with peanuts.
Many brands of sunflower seeds are produced on equipment also used for peanuts.
Keep in mind most experts recommend peanut-allergic individuals avoid tree nuts.
Learn More Man Health Issues At http://todays-man-health-advocate.com
Commonly asked questions:

Q: Can a peanut allergy be outgrown?
A: Recent studies indicate up to 20 percent of children diagnosed with a peanut allergy outgrow

it.

Note: Peanuts can be found in many foods check all labels carefully as they can cause severe

allergic reactions. If your doctor has prescribed epinephrine, be sure to carry it with you at

all times. Individuals allergic to peanuts are often told to avoid tree nuts as well.

Tree Nut Allergy

Some hidden sources of tree nuts:

Artificial nuts can be peanuts that have been de-flavored and re-flavored with a nutty taste,

such as a pecan or walnut.
Mandelonas are peanuts soaked in almond flavoring.
Mortadella may contain pistachios.
Tree nuts have been used in many foods including barbecue sauces, cereals, crackers, and ice

cream.
Kick sacks, or hacky sacks, and bean bags are sometimes filled with nut shells.
Commonly asked questions:

Q: Should coconut be avoided by someone with a tree nut allergy?
A: Coconuts are not usually restricted in the diet of an individual allergic to tree nuts. But

some people have reacted to coconut, therefore, discuss this with your doctor before introducing it into your diet.
Q: Is nutmeg safe?
A: It is considered safe for someone who is allergic to tree nuts but, as always, consult your

physician.
Q: Should water chestnuts be avoided?
A: They are not a nut but an edible portion of a plant root, and are considered safe for

someone who is allergic to tree nuts.

Note: Individuals allergic to specific tree nuts are advised to avoid all tree nuts and peanuts

as well.

Fish and/or Shellfish Allergy

Allergic reactions to fish and shellfish are commonly reported in both adults and children.

Fish-allergic individuals should be cautious when eating away from home. You should avoid fish

and seafood restaurants due to the potential risk of cross-contamination in the food-preparation

area of your non-fish meal from a counter, spatula, cooking oil, fryer, or grill exposed to

fish. Also, fish protein can become airborne during cooking and cause an allergic reaction some

individuals have had reactions from walking through a fish market.

Some hidden sources of fish/shellfish:

Suriimi (imitation crab meat) contains fish.
Caesar salad dressings and steak or Worcestershire sauce often contain anchovies.
Caponata, a traditional sweet-and-sour Sicilian relish, can contain anchovies.
Commonly asked questions:

Q: Should iodine be avoided by fish or shellfish-allergic individuals?
A: Allergy to iodine, allergy to radiocontrast material (used in some lab procedures), and

allergy to fish or shellfish are not related.

*Allergic reactions to fish and shellfish can be severe and are often a cause of anaphylaxis. It

is generally recommended that individuals who have had an allergic reaction to one species of

fish or positive skin tests to fish avoid all fish – the same rule applies to shellfish.

Soy Allergy

Avoiding products made with soybeans can be difficult since soybeans have become a major part of

processed food products. Keep in mind, soybeans and soy products are found in baked goods, canned

tuna, cereal, crackers, infant formulas, sauces, and soups. Some brands of peanut butter list soy

on their labels. Soy-allergic individuals should consult their doctor whether or not to avoid

soybean oil and soy lecithin.

Wheat Allergy

Some hidden sources of wheat:

Keep in mind to read food labels carefully some brands of hot dog buns and ice creams contain

wheat.
Some types of imitation crabmeat contain wheat.
Wheat flour is sometimes flavored and shaped to look like pork, beef and shrimp, especially in

Asian dishes.
Many country-style wreaths are decorated with wheat products.
Commonly asked questions:

Q: Are kamut and spelt safe alternatives to wheat?
A: No. Kamut is a cereal grain which is related to wheat. Claims that spelt is safe for

wheat-allergic individuals are untrue. Wheat-allergic individuals can react as readily to spelt

as they do to common wheat.

Note: If you have food allergies, dont be shy about asking restaurants, friends, or anyone else

serving you food to list the foods ingredients.

For More Man Health Information Benefits Click Here http://todays-man-health-advocate.com

Traveling with Food Allergies
Remember, your food allergy will always travel with you. To ensure that your next trip is

relaxing and enjoyable, you should plan for the changes in your environment that may affect your

food allergies.

Pack all medications you will need on your trip in your purse, briefcase or carry-on luggage so

you dont lose them if your luggage is delayed.
Make sure you bring more than enough, and store your medications in their original containers,

which list instructions on how to take the medication and obtain refills. Also, when flying

abroad, the original container identifies the medicines for custom officials.
Be extremely cautious when eating airline food. Since the food comes from a vendor, no one on

board may be able to tell you the specific ingredients of the foods.
Make sure to carry your portable, injectable epinephrine in case you have a severe reaction while

in flight.

About the Author

Robert Walker is a health information marketer and writer that writes for
The Men’s Health Advantage Report at http://todays-man-health-advocate.com.

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How to Make Healthy Food Choices!
Hans Hasselfors

It’s Thursday afternoon, you have thirty minutes to get from
work, go by the house and pickup Heath, Jamie’s already at
basketball practice, oh, and what about dinner? Does this
scenario seem familiar? If you’re a working Mom, I can promise
that it is a familiar scene.

So how do you make healthy food choices, when you only have
fifteen minutes to prepare your meals? Well, the first thing you
should realize is that quite often, healthy choices do not
necessarily equate to two hour meals. You can make healthy food
choices that are as quick to prepare or pickup as the unhealthy
ones.

For example, sub sandwiches are a healthier alternative than
pizza or burger and fries, but do not really take any longer to
pickup. Salads can be prepared in just a few short minutes, and
provide for the necessary vegetable daily requirement. Don’ care
for the usual salad? Make a Waldorf or fruit salad, either way
you’ve changed it up a bit, and still provided a health choice.
As for the dressing, oil based or vinegar based dressings are
much better for you than the cream based, and are really more
tasteful. Okay, suppose salads aren’t what your kids like. What
about other prepared foods that are also healthy foods? Healthy
Choice is a brand of frozen entrees or meals that take only a
few minutes in the microwave to prepare, and are still healthy
alternatives. Baked rather than fried is always a better choice,
and many supermarkets today offer baked products fresh from
their bakery, ready to go.

Still aren’t satisfied? You want a place to go and actually sit
down and eat. There are still many healthy alternatives for a
family when going to eat at a restaurant. Restaurants that offer
buffet style meals are great choices. Thanks to many of the
health conscious consumers out there, buffets have added baked,
broiled, and fresh food choices to the display. Fresh fruits and
vegetables are usually always available on food bars, along with
broiled or steamed vegetables. Meats are just about as varied,
with many of the choices being offered in a fried and baked
option. And if you’re up for dessert, watermelons and grapes are
just as satisfying as the Boston cream pie.

You can always throw up objections when it comes to healthy
eating, the real trick is in realizing it’s your body that will
suffer. Or your children that will suffer from the unhealthy
choices you make. Why not start with healthy options, set the
right example, and you will have children that make health
conscious intelligent decisions about their eating.

Okay, now back to our Thursday afternoon juggling act. You’ve
dropped Heath at baseball practice, picked Jamie up from
basketball, and you have exactly fifteen minutes to make a
decision about dinner. As you sit at the red-light contemplating
your options, there is a Subway, a Pizza Hut, and a grocery
store with a deli in the same shopping center. How can this
still be a difficult choice to make?

DISCLAIMER: This information is not presented by a medical
practitioner and is for educational and informational purposes
only. The content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always
seek the advice of your physician or other qualified health care
provider with any questions you may have regarding a medical
condition. Never disregard professional medical advice or delay
in seeking it because of something you have read. Since natural
and/or dietary supplements are not FDA approved they must be
accompanied by a two-part disclaimer on the product label: that
the statement has not been evaluated by FDA and that the product
is not intended to “diagnose, treat, cure or prevent any
disease.”

About the author:

About the Author: This article was published by Hans Hasselfors
from http://www.SubmitYourN
ewArticle.com. Visit our article directory for more articles
about health food.

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How Healthy Is Your Lifestyle
Loring A. Windblad

Copyright 2004 by http://www.organicgreens.us and Loring Windblad. This article may be freely copied and used on other web sites only if it is copied complete with all links and text intact and unchanged except for minor improvements such as misspellings and typos.

Compelling evidence shows that certain lifestyle behaviours can improve health, prevent premature death and may even prolong life. The problem is that people often drift along, continuing their unhealthy ways – maybe vowing to stop smoking or drink less “some day soon” – until a disease or health problem strikes and it may be too late to reverse the damage. Assessing your lifestyle and how it affects health before illness occurs is a wise precaution. (However, changing one’s lifestyle even after illness can sometimes improve health – for instance giving up cigarettes and exercising more after a heart attack.)
Why assess lifestyle risks?
Accumulating scientific evidence shows that a few simple lifestyle habits can directly improve health and decrease disease risks. Much disability and premature death from today’s foremost killers – heart disease, stroke, cancer, diabetes, liver cirrhosis, suicide and unintentional injuries – stem from everyday habits. Over half the premature deaths in North America are blamed on unhealthy behaviours such as cigarette smoking, insufficient exercise, excessive alcohol intake and a fat-laden diet. Only six per cent of premature deaths are considered avoidable through better medical care.
A California study has demonstrated that disease risks can be reduced by not smoking cigarettes, moderating alcohol use, eating breakfast, having regular physical activity, maintaining desirable weight, getting enough (7-8 hours) nightly sleep and having close social networks. The effect is cumulative: the greater the number of good lifestyle habits, the greater the chance of better health and a longer life. A recent Canadian study confirmed a lower chance of premature death by avoiding cigarette smoking, high blood pressure (related to obesity and insufficient exercise), adult-onset diabetes (due to obesity, poor diet, lack of exercise) and excess alcohol consumption. (However, some everyday influences are an unavoidable part of the environment, over which individuals have little control – such as air pollution or traffic noise.)
To evaluate your lifestyle, ask yourself a few key questions about everyday activities such as the amount of fat you eat, smoking and drinking habits – see checklist below – and evaluate which might be improving your health or perhaps damaging it. Consider seeking advice from a health professional about habits you wish to change.
Quick, easy computer programs help rate your lifestyle
To help people assess the health impact of various lifestyle activities, a new Computerized Lifestyle Assessment (CLA) program, developed by the Addiction Research Foundation and the University of Toronto, provides a practical, quick, confidential and easy method of evaluating lifestyle strengths and weaknesses. The computer program, which takes 20 minutes to run, asks detailed questions about 16 lifestyle activities, with graphic feedback along the way and a printed report at the end. Identification and feedback about risk activities that undermine health often lead people to improve their lifestyle and seek advice from a health professional. For details about the CLA program, call (416) 978-8989 or contact the publisher, Multi-Health Systems, at 1-800-268-6011.
The computer program asks questions about.
* substance abuse;
* health maintenance;
* preventive activities;
* social and intimate relationships;
* mental and emotional wellbeing.
The program feeds back information about:
* lifestyle strengths or activities to keep up
* areas of concern or factors that can threaten health
* risk areas requiring action to prevent disease
The final printout pinpoints health-harming behaviours, some of which may come as a surprise, others that may be known to the person who might be “thinking about” changing them. For example, a woman who thinks she leads a healthy life – doesn’t smoke, drink or take other drugs, eats a low-fat vegetarian diet and exercises three times a week – may have emotional problems stemming from poor social relationships and a perfectionist attitude. Or, a man who doesn’t smoke, drinks little alcohol and has good work and personal relationships may endanger his health by being overweight with the beginnings of diabetes, hypertension and a potential heart problem.
Curiously, computers sometimes elicit more personal information about sensitive lifestyle areas than a doctors interview. For instance, many people find it easier to report excess alcohol consumption to a computer than to a physician. Women, especially, seem more likely to confide alcohol, sexual and other problems to a computer than to a doctor. Computerized psychiatric histories sometimes spot problems missed by clinicians – such as suicidal thoughts, anxiety, depression or phobias.
Adolescent and student lifestyles especially poor. One recent study found that seven out of 10 people questioned were particularly worried about nutrition and half were also concerned about physical inactivity. A study of Queen’s University students found that over 80 per cent fail to get regular medical/dental care, and over half consume excess alcohol and have poor management of work-leisure time.
Study results show student health problems with:
* Alcohol:
* Cannabis:
* Cigarettes:
* Stress:
* Inactivity:
* Weight:
* Sex:
* Condom use:
Adolescent eating habits can endanger health. Many adolescents receive inadequate nutrition due to poor diets, irregular eating habits and eating disorders that stem from the wish to conform to society’s idealization of thinness. “Weight control” techniques such as self-induced vomiting and diarrhea are widespread. A recent U.S. National Adolescent Health Survey found 61 per cent of adolescent females and 28 per cent of adolescent males were dieting, 51 per cent often fasted, 16 per cent used diet pills and 12 per cent practiced vomiting.
Teens had poor dietary practices because of:
* Excessive preoccupation with physical appearance;
* Western society’s obsession with thinness;
* Eating disorders such as Anorexia Nervosa and Bulimia.
Lifestyle habits can improve health:
* not smoking tobacco;
* maintaining desirable weight (avoiding obesity);
* good nutrition (following Canada’s Food Guide);
* exercising regularly and sufficiently (at least 30 minutes three times a week);
* getting enough sound nightly sleep (7-8 hours);
* avoiding accidental injuries by taking safety measures (such as seatbelts and helmets);
* practicing motor vehicle safety;
* moderating alcohol use;
* avoiding other recreational drugs;
* getting regular dental care and medical check-ups as advised;
* fostering family, work and social networks;
* having safe and satisfying sexual relationships;
* avoiding or learning how to cope with excess stress;
* enjoining sufficient leisure-time activities and relaxation;
* getting any needed therapy for mental problems.
Lifestyle changes occur in five stages
Stage 1: Pre-contemplation – the health risk of a particular life-style activity is (largely) unrecognized, denied or trivialized.
Stage 2: Contemplation – admitting to a health risk and thinking about making a change “some day.
Stage 3: Preparation – motivated and ready for change “soon”, planning how and what to do, often setting an actual date.
Stage 4: Action – active steps to change behaviour – e.g., giving up cigarettes, walking to work instead of driving, drinking less – setting a specific schedule and definite goals.
Stage 5: Maintenance – long-term change achieved and kept up.
Just asking can make a difference. Surveys show that many people expect physicians or nurses to ask about and give advice or information regarding health. Given the chance, many people would like to discuss lifestyle concerns such as nutrition, obesity, alcohol,other drug use, family conflicts, elderly relatives, sexual problems and chronic pain – but often hesitate to do so unless asked.

About the Author

Loring Windblad has studied nutrition and exercise for more than 40 years, is a published author and freelance writer. Junes and Lorings latest business endeavors are at
http://www.organicgreens.us
http://junedawn.younglivingworld.com

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