LiveingWell Health News Letter

1. Vitamin Are You Getting Enough of These Essential Nutrients?   2. HERBAL   3. HEALTH SITES    4. RECIPE  


1. The Vitamin: Are You Getting Enough of These Essential Nutrients?

Nutrition is the science of food; its balance of nutrients and substances in relation

to health and disease. Nutrition scientists study how the compounds in food act and

interact during the processes of ingesting, absorbing, using, and excreting them. In

the story of nutrition, vitamins hold a starring role.

Vitamins are among of the six essential nutrients for body health and repair. The

remaining five essentials are carbohydrates, fats, proteins, minerals, and water.

We obtain these nutrients through diet; our bodies can't manufacture them. These

six essentials are the building blocks of life.

So far, there are fourteen known vitamins required by humans. Vitamins were

discovered in the late 1800s. They are organic compounds found in foods, and

since they are organic, (containing carbon), they can be destroyed by heat. Minerals,

the companion essential nutrient, are impervious to heat.

At the beginning of the 20th century, as scientists discovered new vitamins, they

were named alphabetically.

Vitamins A, B, C, D, E~. K. The missing letters (F, G, H,I, J), are the compounds

that didn't quite fit the definition: a vitamin is an organic compound needed in very

small quantities to sustain the growth and maintenance of living things. The vitamins

with letters and numbers, like B1, B2, and so on, were compounds that were believed

at first to be one, but later found to be several compounds, each with a particular function.

There are two broad categories of vitamins: water or fat soluble. The fat soluble vitamins

are A, D, E, K.

The water soluble are vitamin C and the B vitamins (riboflavin, thiamine, niacin, pyridoxine,

and so forth).

Their type of solubility gives clues to which foods carry each vitamin. In general, non-fat

foods contain no fat soluble vitamins, except sometimes as proto-vitamins. Example: squash

and other highly colored vegetables have beta-carotene, which is a proto-vitamin that can be

converted to vitamin A.

Our bodies easily store fat soluble vitamins. That is why caution should be taken not

to intake excessive quantities of A, D, E, and K. It is possible to build up toxic levels of these.

On the other hand, water soluble vitamins are readily eliminated by the body, and are easily

lost from foods during preparation.

Since the body doesn't store them, they must be ingested every day. Still, it is also best

to avoid excessive daily amounts of them.

People commonly wonder if they need to take vitamin supplements, and which vitamins

should be taken for good health. The situation today is that our foods are coming to us

from conditions that previously were never the casefor humans. Modern food is highly

processed, and is frequently grown in depleted soils.

Our foods are picked unripe and therefore incomplete from the standpoint of nutrition.

Then they are shipped and handled more than the ideal. Therefore, it seems unlikely that

the average person's diet provides sufficient amounts of necessary nutrients - vitamins

and minerals in particular.   Instead, we are consuming excessive amounts of harmful

compounds like preservatives and refined sugars.

I suggest that you do a personal research project. For a week or two, just keep track

of what you eat.  Continue with what you normally eat and write down what and how much.

Next, check out a vitamin book from your library, or buy one so you can mark it up. Use

the book to approximate the amounts of vitamins you got from each of your listed food sources.

Compare your results to the recommended amounts. You don't have to be super-detailed.

Just get a picture of how you're doing. If you conclude that you could make some improvements,

consult with a naturopathic physician, professional nutritionist, or other healthcare professional.

With their help, create a good plan of diet and nutritional supplements.  Follow the plan, and you'll

have the pleasure of noticing the profound effect of good nutrition on your health.

By. Carina Snowden


Gotu Kola

An herbal energizer

Used widely in Indiaand China, gotu kola acts like a vitamin for the brain.

In India, where it grows widely, Gotu kola is a traditional remedy for skin problems. People

there also take it to create inner peace before practicing yoga or meditating. In the West,

herbalists sometimes use gotu kola in modern elixirs to boost memory. aganist stress. And

in fact, in the laboratory the herb appears to have the ability to relieve stress and fatigue,

incease general mental ability, and improve memory. It has been called an apothecary shop

in one herb, it offers impressive benefits. For one thing it is believed to accelerate the healing

process. Tests in which gotu kola extract was applied to 20 people with slow healing wounds,

64 percent of the wounds healed completely and 16 percent improved considerably.

It is available at health food stores in the form of teas, tinctures, and capsules.


Check out the  Health Sites in the links below for more information on Herbs Vitamins, and minerals

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Spaghetti with Spring Pesto

4 cups trimmed watercress (about 1 bunch)

1 1/2 cups fresh parsley

1 cup basil leaves

1/2 cup pecan halves

1/2 cup frozen green peas, thawed

1/2 cup fat-free ricotta cheese

1/4 cup (1 ounce) grated fresh Parmesan cheese

1/3 cup (1-inch) sliced green onions

1/2 teaspoon salt

1/4 teaspoon pepper

3 garlic cloves

1 1/2 tablespoons olive oil

6 cups hot cooked spaghetti (about 1 pound uncooked pasta)

Place first 11 ingredients in a food processor, and process the mixture until smooth.

With processor on, slowly pour oil through food chute, and process until well-blended.

Combine with pasta, and toss gently to coat.

Yield: 7 servings (serving size: 1 cup)


CALORIES 298(31% from fat); FAT 10.3g(sat 1.7g,mono 5.9g,poly 1.9g);




Certain ordor molecules head straight to the hypothalamus, the brain's satiety

center, and fool the body into thinking you've already eaten, making it easy to

pass on extras, says Alan Hirsch, M.D. author of Scentsational Weight Loss.  

Get the effect by taking three deep two- secound inhalations of the food that

you have before you start to eat.

Banana, apple or peppermint candies.

Keep them in your purse and take a whiff about five or six minutes before your

next meal.  This trick curbed study participants' appetites enough to help them

lose an average of 19 pounds in six months.

6.Thought of the Day:

 "Love what you do and feel that it matters. "


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Dedicated to alternative healing. Through body balance, health, nutrition & Fitness

By Lillian Waugh.

Insuring you a healthy and vital tomorrow!

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Disclaimer: All information supplied is for personal information only, it should not replace

the Advice of your doctor or naturopath, always see your practitioner