Archive for Diet

The 20 Worst Foods in America

Your favorite restaurant could be serving you a meal that’s 2,900 calories, 182 g fat, and 240 g carbs. Find out which meals made the list and at what restaurants.

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Foods With High Protein

The following foods contain high protein:

Beef
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken
Chicken breast, 3.5 oz – 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can – 40 grams of protein

Pork
Pork chop, average – 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large – 6 grams protein
Milk, 1 cup – 8 grams
Cottage cheese, ½ cup – 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup – 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons – 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 19 grams
Flax seeds – ¼ cup – 8 grams

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Fighting Cancer With Diet

Johns Hopkins has recently sent this out in its newsletters.

Cancer Update from John Hopkins:

1. Every person has cancer cells in the body. These cancer cells do not
show up in the standard tests until they have multiplied to a few
billion. When doctors tell cancer patients that there are no more cancer
cells in their bodies after treatment, it just means the tests are
unable to detect the cancer cells because they have not reached the
detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person’s
lifetime

3. When the person’s immune system is strong the cancer cells will be
destroyed and prevented from multiplying and forming tumors.

4. When a person has cancer it indicates the person has multiple
nutritional deficiencies. These could be due to genetic, environmental,
food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and
including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and
also destroys rapidly-growing healthy cells in the bone marrow,
gastro-intestinal tract etc, and can cause organ damage, like liver,
kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages
healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce
tumor size. However prolonged use of chemotherapy and radiation do not
result in more tumor destruction.

9 When the body has too much toxic burden from chemotherapy and
radiation the immune system is either compromised or destroyed, hence
the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to starve the cancer cells by
not feeding it with the foods it needs to multiply.

CANCER CELLS FEED ON:

a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one
important food supply to the cancer cells. Sugar substitutes like
NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is
harmful. A better natural substitute would be Manuka honey or molasses
but only in very small amounts. Table salt has a chemical added to make
it white in color. Better alternative is Bragg’s aminos or sea salt.

b. Milk causes the body to produce mucus, especially in the
gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and
substituting with unsweetened soy milk cancer cells are being starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is
acidic and it is best to eat fish, and a little chicken rather than beef
or pork. Meat also contains livestock antibiotics, growth hormones and
parasites, which are all harmful, especially to people with cancer.

d. A diet made of 80% fresh vegetables and juice, whole grains,seeds,
nuts and a little fruits help put the body into an alkaline
environment. About 20% can be from cooked food including beans. Fresh
vegetable juices provide live enzymes that are easily absorbed and reach
down to cellular levels within 15 minutes to nourish and enhance growth
of healthy cells. To obtain live enzymes for building healthy cells try
and drink fresh vegetable juice (most vegetables including bean
sprouts)and eat some raw vegetables 2 or 3 times a day. Enzymes are
destroyed at temperatures of 104 degrees F (40 degrees C).

e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea
is a better alternative and has cancer-fighting properties. Water – best
to drink purified water, or filtered, to avoid known toxins and heavy
metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive
enzymes. Undigested meat remaining in the intestines become putrified
and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. By refraining from
or eating less meat it frees more enzymes to attack the protein walls of
cancer cells and allows the body’s killer cells to destroy the cancer
cells.

14. Some supplements build up the immune system (IP6,
Flor-ssence,Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to
enable the bo dy’s own killer cells to destroy cancer cells. Other
supplements like vitamin E are known to cause apoptosis, or programmed
cell death, the body’s normal method of disposing of damaged, unwanted,
or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and
positive spirit will help the cancer warrior be a survivor. Anger,
unforgiveness and bitterness put the body into a stressful and acidic
environment. Learn to have a loving and forgiving spirit. Learn to relax
and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising
daily, and deep breathing help to get more oxygen down to the cellular
level. Oxygen therapy is another means employed to destroy cancer cells.

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Ideal Waist Measurements

What are the “perfect” measurements? What is the human average waist size? Is my belly healthy? We have all heard that a woman is sexy when she is 36-24-36. This may not always be the case. Your body’s measurements should be viewed as ratios. Every person has a unique starter build (bone structure). From that we can build into our own version of what we perceive as healthy bodies.

For most of us it will be how large our waist is. There is no accurate answer for the “average” waist size. A person who is 6’2″ could have the same waist measurement as a person who is 5’4″, but be far thinner. What you need to measure is your waist hip ratio.

Waist Hip Ratio is calculated by dividing your waist measurement by your hip measurement. (Hips are the widest part of your butt).

Ideally, women should have a waist-to-hip ratio of 0.8 or less.

Ideally, men should have a waist-to-hip ratio of 0.95 or less.

From a non measurement stand point, if your waist is smaller then your hips, you have a healthy waist line.

Let’s look at our 36-24-36 woman. Her waist to hip ratio is:

 24/36=.6666.   

She is well below the .8

Some factors to consider, if you have very large hips, the test is still useful for determining your heart health. Having an apple shape (carrying extra weight around the stomach) is riskier for your health than having a pear shape (carrying extra weight around your hips or thighs). This is because body shape and health risk are linked. If you have more weight around your waist you have a greater risk of lifestyle related diseases such as heart disease and diabetes than those with weight around their hips.

Monitoring your body shape is a very important factor in a healthy lifestyle.

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Calculating Weight Loss/Gain

The only assured way of losing weight, in a healthy manor, is to control your calorie consumption. I have compiled a chart to show you some great activities for losing weight and how many calories per minute you burn while performing these activities.

About 3,500 calories adds up to about 1 pound of fat. This applies whether they are food calories coming in, or calories (burned by exercise) going out. If you eat 3,500 calories more than your body needs, you will put on about 1 pound. If you use up 3,500 calories more than you eat, you will lose about 1 pound in weight.

How to use this chart:

1. Pick your activity of choice (for the example I will use volleyball)

2. Find the Calories per minute under your weight, (I will use 200lbs so 11.6CPM)

3. Now take 1 pound of calories (3500) and divide by your CPM (3500/11.6=302)

4. You will have to exercise for 302 minutes to burn one pound (or 5 hours)

Many factors affect this. How hard you play will increase your CPM. 3500 is just the average number of calories to burn one pound, your body may need more or less.

Exercise will also increase your muscle mass and you may have a net loss/gain of 0 lbs, but be thinner as muscle is 4 times denser then fat.

When you plan your routine, a chart like this will help you decided what activities you must do to meet your goal. Some of the more strenuous activities require less time to burn the same number of calories.

Calories per minute of exercise (CPM)

Weight (lbs) 100-125 125-150 150-175 175-200

Basketball full court 9.8 11.2 13.2 14.5
Bicycling -Stationary 10 mph

5.5

6.3 7.8 8.3
Bicycling -Stationary 20 mph 11.7 13.3 15.6 17.8
Bicycling – 10 mph 5.5 6.3 7.8 14.5
Dancing – Rock & Roll 3.3 3.8 4.4 4.9
Jogging – 5 mph 8.6 9.2 11.5 12.7
Running – 8 mph 10.4 11.9 14.2 17.3
Sex – active 3.9 4.3 5.6 5.9
Skating – fast 8.1 9.3 10.9 12
Skiing – down hill 7.8 10.4 12.3 13.3
Skiing – cross country 13.1 15 17.8 19.4
Snow shoveling – light 7.9 9.1 10.8 12.5
Snow shoveling – heavy 13.8 15.7 18.5 20.5
Swimming – 20 yds. a min. 3.9 4.5 5.3 6.8
Swimming – 60 yds. a min. 11 12.5 14.8 17.9
Volleyball 7.8 8.9 10.5 11.6
Walking 4 mph 4.5 5.2 6.1 6.8

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How Caffeine Affects You

Caffeine is a stimulant that is found naturally in leaves, seeds and fruit. Caffeine is absorbed by the body and carried through the bloodstream. Excessive caffeine intake can lead to increased heart rate, frequent urination, nausea and vomiting, restlessness, anxiety, depression, tremors and difficulty sleeping. Moderate consumption is considered to be approximately 300 milligrams or about 3 cups of coffee per day and this amount should not cause any health problems. An intake of 600 milligrams or more a day is likely to have health risks.

Some approximate caffeine amounts in popular food/drinks:

  • 8oz cup of brewed coffee (85mg)
  • 8oz cup of brewed tea (47mg)
  • 8oz of chocolate milk (5mg)
  • 12oz can of cola (37mg)
  • 12oz can of cola with higher caffeine (100 mg)
  • 1.55oz milk chocolate bar (9mg)
  • 1.69oz M&M’s (5mg)
  • 1oz semisweet dark chocolate (20mg)

Resources:

Internet FAQ Archive: Caffeine
http://www.faqs.org

National Library of Medicine: Caffeine
http://www.nlm.nih.gov

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Is Bottled Water Really All That Good?

Of all the things you do during your journey to above average health, the most important is regulating your water levels. Here are a few facts about water you may not have known:

  • Water serves as a lubricant
  • Water forms the base for saliva
  • Water forms the fluids that surround the joints. (reducing joint pain)
  • Water regulates the body temperature, as the cooling and heating is distributed through perspiration.
  • Water helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste- the best detox agent.
  • Water is an appetite suppressant.
  • Our body is over 70% water and our blood over 90%
  • Regulates metabolism

As for your source of water, The Natural Resource Defense Council (NRDC) released a four year study on “bottled” water:

http://www.nrdc.org/water/drinking/bw/bwinx.asp

What does this MASSIVE study tell us? That bottled water is not better, and in some cases worse then tap water. One finding showed that 25-30% of all bottled water comes from cities “tap” water and is not treated any further. (1)

Bottled water companies are now required to state if their “spring water” comes from municipal water. The exceptions are with companies that label their water “purified water” such as Aquafina (Pepsi) which is municipal based water.

The most interesting part is the chart that has the source of the bottled waters and the contaminated found in each one. If you have a favorite bottled water brand, be sure to check it out and see if it really comes from a natural source and if there is any unhealthy containment:

http://www.nrdc.org/water/drinking/bw/appa.asp

(1) L. Allen & J.L. Darby, “Quality Control of Bottled and Vended Water in California: A Review and Comparison of Tap Water,” Journal of Environmental Health, vol. 56, no. 8, p. 19 (April 1994), citing FDA; accord, “Bottled Water Regulation,” Hearing Before the Subcommittee on Oversight and Investigation of the House Committee on Energy and Commerce, Serial No. 102-36 102nd Cong., 1st Sess., p. 3, (April 10, 1991); accord, Ibid. p. 152 (Statement of William F. Deal, CEO, International Bottled Water Association). In a recent interview with the head of the FDA bottled water program, FDA confirmed that they have no reason to believe that this percentage has changed substantially since 1991. Interview with Terry Troxel, FDA, September 18, 1997.

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