LiveingWell Health News Letter
1. Vitamin Are You Getting Enough of These Essential Nutrients? 2. HERBAL 3. HEALTH SITES 4. RECIPE
5. FACTS & TIPS 6. THOUGHT OF THE DAY
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
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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4. RECIPE :
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)
NUTRITION PER SERVING
CALORIES 298(31% from fat); FAT 10.3g(sat 1.7g,mono 5.9g,poly 1.9g);
PROTEIN 12.2g; CHOLESTEROL 5mg; CALCIUM 155mg; SODIUM 282mg;
FIBER 3.6g; IRON 3mg; CARBOHYDRATE 40.3g
5. FACTS AND TIPS:
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