Health Tips

High-Fructose Corn Syrup Upsetting the Appetite Applecart

2011-12-08T03:13:00.001-08:00

High-Fructose Corn Syrup Upsetting the Appetite Applecart The introduction of highly glycemic high-fructose corn syrup (HFCS) in the 1970s has, in my opinion, a direct corollary in the rise in obesity in both children and adults. Prior to the 1970s, popular soft drinks such as Coke and Pepsi were made with pure cane sugar. The average bottle of soda was 6 ounces (175 ml). In the ensuing decades as we and our meals have become supersized, an average can or bottle of soda holds 12 ounces (375 ml) and a large soda can contain 32 ounces (1 L) or more.

The April 2004 issue of the American Journal of Clinical Nutrition reported that the consumption of HFCS increased 1,000% between 1970 and 1990, far exceeding the changes in intake of any other food or food group. HFCS now represents 40% of caloric sweeteners added to foods and beverages and is the sole caloric sweetener in soft drinks in the United States. Sweetened beverages (and they are ubiquitous even in the health food store) set us up for calorie overconsumption.

According to the Alternative Medicine Review December 2005 issue, fructose promotes the formation of toxic advanced glycation end-products (this is the glycation I often write about that degrades the collagen in our skin, resulting in deep wrinkles, and that is implicated in the complications of diabetes and in the development of atherosclerosis). In addition, excessive fructose consumption may be responsible in part for the increasing prevalence of obesity, diabetes mellitus, and nonalcoholic fatty liver disease.

When we consume simple sugars such as HFCS, we are causing an immediate pro-inflammatory spike in our blood sugar. Unlike glucose, however, fructose does not stimulate insulin secretion or enhance leptin production key hormones that regulate the appetite. Because insulin and leptin act as signals to the brain for the regulation of food intake and body weight, the ability of fructose to bypass these mechanisms may contribute to overeating. In short, the body’s natural checks and balances are thrown out of balance. Fructose bypasses the natural mechanisms that prevent overeating and actually makes the body think it is still hungry even after eating a large meal.

This is because the digestive and absorptive processes for glucose and fructose are different. Also, when we consume large amounts of fructose, which is basically an unregulated source of fuel for the liver, it is converted to both fat and cholesterol. Fructose also significantly raises triglyceride levels. As Perricone readers know, I am no advocate of sugar—in fact sugar is toxic. But the effects of fructose, particularly in the form of HFCS, are an even more significant cause for alarm. (I am not talking about the naturally occurring fructose found in fresh fruit.)

Thus, the increase in consumption of HFCS is directly related to the epidemic of obesity: As the consumption of HFCS has increased around the world, so has the incidence of obesity. However, that is not the only negative effect of HFCS and corn syrup. According to Michael Pollen, writing in the New York Times (June 4, 2006), 70 percent of America’s corn fields are treated with the powerful herbicide atrazine. He states that traces of the chemical routinely turn up in American streams and wells and even in the rain; the U.S. Food and Drug Administration also finds residues of atrazine in our food. This herbicide was recently banned by the European Union and is a suspected carcinogen and endocrine disruptor in humans. Use of these types of toxins pose a potentially devastating threat to the environment and everything in it—including humans.

Heart Disease and Stroke

2011-12-08T03:11:00.001-08:00

Further analysis of the Caerphilly study (which included only men) examined the relationship between engaging in sexual intercourse and experiencing heart disease and stroke. Researchers found that even when adjusting for age and other risk factors, frequent sexual intercourse two or more times a week was correlated with lower incidence of fatal coronary events. At a 10-year follow-up examination, the men who reported an intermediate or low frequency of sexual intercourse less than once a month had rates of fatal coronary incidents twice that of those who had reported a high frequency of sexual intercourse. However, a Swedish study of both men and women found that mortality was higher among men who had ceased having sexual intercourse at earlier ages. No association was found between sexual intercourse and mortality for women.

Using similar methods, researchers found that frequent sexual intercourse did not result in an increased risk of stroke. This finding is particularly important, because there is a prevailing belief that frequent sexual intercourse may cause strokes even though this is untrue. More fascinating facts from the white paper on the benefits of sex include the fact that sexual expression may lead to a decreased risk of breast cancer; research has also shown that sexual activity and orgasm may bolster the immune system in women and men. The sexual and reproductive health of women and men is directly influenced by their sexual experiences. It has been found that sexual activity can have positive effects on

General Physical Well-Being, Because Sex . . .

Improves sleep because orgasm causes a surge in oxytocin (a hormone best known for inducing labor, but also associated with human attachment and bonding) and endorphins that may act as sedatives.
Increases fitness by burning calories and fat. It has also been suggested that people with active sex lives tend to exercise more frequently and have better dietary habits than those who are less sexually active.
Cures wrinkles! A study conducted during a 10-year period and involving more than 3,500 European and American women and men examined various factors associated with youthful appearance. A panel of judges viewed the participants through a one way mirror and then guessed the age of each study subject. Those women and men whose age was regularly underestimated by 7 to 12 years were labeled “super young.”Among these super young people, one of the strongest correlates of youthful appearance was an active sex life. On average, super young participants reported engaging in sexual intercourse three times a week in comparison with the control group’s average of twice a week. The super young were also found to be comfortable and confident regarding their sexual identity.

Sexual and Reproductive Health, Because Sex . . .

Protects against endometriosis
Enhances fertility
Regulates the menstrual cycle
Relieves menstrual cramps
Protects against early delivery in pregnancy
Supports prostate health
Relieves chronic pain
Helps to relieve migraines

Psychological, Emotional, Social, and Spiritual Health, Because Sex . . .

Improves overall quality of life
Decreases risk of depression and suicide
Reduces stress
Increases self-esteem
Enhances intimacy
Improves social health
Increases stability of relationships

Astaxanthin, the Multifunctional Antioxidant

2011-12-08T03:08:00.001-08:00

Astaxanthin is a unique and multitalented antioxidant. It is also one of the reasons for wild salmon’s status as a leading superstar in the realm of antiaging foods. However, it is also important to take astaxanthin as a nutritional supplement to ensure optimum benefits.

Astaxanthin has the ability to protect the cell membrane from free radicals also known as reactive oxygen species, or ROS, including the most damaging of all, the singlet oxygen. Carotenoids in general, and astaxanthin in particular, effectively absorb energy from free radicals and the singlet oxygen.

Astaxanthin provides powerful protection to the lipid bi-layer that surrounds our cells as well as the mitochondria and the nucleus within the cells. This dual function of protection is unique to astaxanthin and one of the reasons it plays such an important role in the protection of cells. Because astaxanthin can penetrate different portions of the cell, it protects all
organs and systems throughout the body. This broad-based protection is the foundation for the multifunctional benefits that have become associated with astaxanthin and its anti-aging properties. The health areas that have been studied include

Cardiovascular: Recent studies have indicated the tendency of astaxanthin to reduce blood pressure. The antihypertensive mechanism may in part be explained by the tendency of astaxanthin to increase blood flow. It is hypothesized by the researchers that this results from blood vessel relaxation and dilation. Also, in one of the studies, a 50% drop in the incidence of stroke was noted in the astaxanthin-treated group.
Type 2 diabetes: A preliminary study indicates that astaxanthin supplementation may improve control of type 2 diabetes and inhibit progressive kidney damage. This study also supports the findings of an earlier study that indicates that astaxanthin may preserve pancreatic function as well as insulin sensitivity.

Other benefits include

Improved skin elasticity and reduced appearance of fine lines
Eye fatigue (asthenopia) reduction
Improved muscle endurance and recovery following vigorous exercise
Reduced gastric inflammation and dyspepsia

It is important to note that all of these studies were performed using the AstaREAL brand of natural astaxanthin, which is produced from the microalgae Haematococcus pluvialis, a natural carotenoid pigment and biological antioxidant believed to be the world’s richest source of astaxanthin, in fully enclosed and protected bios stems either in Sweden or on the island of Maui in Hawaii. As with so many nutritional supplements, it is critical to know that you are getting the highest quality most vigorously tested for both safety and efficacy formula possible. AstaREAL is a trademark of Fuji Chemical Industry.

Tips to get beautiful shining Body Parts

2011-12-08T03:05:00.001-08:00

NECK and CHEST:

When the temperature rises, necklines fall. “Women obsessover every millimeter of their face, then completely ignore everything fromtheir chin down. Remember the ultimate skin-care rule: Use a broad-spectrumsunscreen SPF 15 or higher every day including your neck and chest. This willhelp prevent sun damage that can lead to age spots, sagging and wrinkling. Ifyou already see these signs, consider a trip to your dermatologist. “A gentle,in-office chemical peel can improve skin tone and texture. If you’re thedo-it-yourself type, rub an at-home exfoliation gel on your neck anddecolletage in circular motions for a few minutes, two or three times a week.It will leave your skin refreshed and give you a complexion you can feelconfident about.

Knees:

These leg joints are one of your body’s most overworkedparts, helping you kneel, bend and climb all day long. It's no wonder they canshow signs of wear and tear in the form of thick, dry, discolored, itchy skin.Like your elbows, it’s important to cleanse, exfoliate and hydrate your knees.“Because they work so hard, the skin on the knee often looks much older thanthe rest of the leg,” says New York City-based dermatologist David Colbert,M.D. Choose a gentle cleanser, then exfoliate in the bath or shower two orthree times a week. Rub in a circular motion on and around your knee, rinse andpat don’t rub dry. This will help whisk away dry, flaky skin.

To get even more visible results, use a retinol. (That’sright retinols aren’t just for your face!) It will help keep cell turnoverconstant on your knees, evening out skin tone. Finally, hydrate with an antioxidant-richbody butter.

Feet:

Finally, it’s sandal weather! If you’re not thrilled aboutbaring your soles, treat yourself to a professional pedicure early in theseason. Even if you do it yourself afterward, you’ll give your toes a headstart in looking their best. Then, keep it up on your own. If you live near abeach, take advantage of the sand as a natural exfoliant. “Take a long walknear the water where the sand is looser and water can wash over your feet,”says Stephanie Whittier, L.M.T., C.S.T., a New York City-based wellness expertand licensed massage therapist. “Then walk backward, digging your heels in witheach step.” It’s a fun way to get rid of unsightly calluses!

At home, use a sea salt scrub and a pumice stone to peelaway dead skin, and apply a soothing, hydrating oil on your toenails to keepthem primed for polish.

If your tootsies need extra pampering, pile on an emollientcream, concentrating on your heels, then wear cotton socks over the treatmentwhile you sleep.

Elbows:

You’ve got your front covered, but how about your back view?“It’s so easy to forget the areas you don’t see very often, like your elbows,”says Whittier. Take a peek at these neglected joints in a mirror. Notice dry,flaky skin? First, avoid rubbing or scratching the area, which will onlyaggravate your skin; next, exfoliate your elbows in the shower. When you getout, apply a generous amount of vitamin E oil (while skin is still damp),followed by a body lotion to seal in the moisture.

How can I avoid an asthma attack?

2011-12-08T03:04:00.001-08:00

An allergy and asthmaspecialist says:

The main cause of asthma is inflammation of the airways, soanything that reduces inflammation may help. Vitamin D can increase anti-inflammatorymolecules in the body; it may also reduce the risk of getting viral infectionslike colds, which are the most common triggers of asthma. Vitamin D deficiencyis associated with hyper-reactive airways (when air passages narrow suddenly),lower lung function and poor asthma control.

Treatment: Yourdoctor can measure your vitamin D levels with a blood test to find out ifyou’re deficient (most people are). Make sure to get the recommended dailyminimum 600 Ills (15 micrograms) of vitamin D from foods like oily fish,fortified dairy products, cereals and supplements.

An acupuncturist andAyurvedic practitioner says:

Acupuncture can help open the lungs, ease breathing,decrease phlegm and mucus and calm the mind (many asthmatics experienceanxiety). A newer approach I use in my practice is salt therapy, whichoriginated in Russia and Eastern Europe. Salt is anti-bacterial and itdissolves or liquefies mucus. In a salt room, the walls and floors are coveredwith salt and a special device grinds it into very fine particles that youinhale.

Treatment: Letyour doctor know if you decide to see an acupuncturist, and don’t go off yourmedications without medical supervision. If salt therapy isn't an option, youcan use a saline solution, either with a neti pot or saline washes, to decreasemucus and fight infections.

A naturopath says:

Eating dairy products is often a trigger for respiratoryailments, as it produces a lot of mucus in the body, which causes congestion.Gluten is also suspected to be problematic for many, although experts don'tfully understand why.

Treatment: First cut dairy and then glutenout of your diet. After six weeks (the optimal amount of time to test forsensitivity), reintroduce the foods and keep detailed notes about how you feel.The herb hawthorn berry has anti-inflammatory and anti-allergic properties andblocks the formation of histamine, opening the airways immediately. Keep al-ounce tincture on hand; if you feel symptoms, take a full dropper and wait aminute. Try this three to five times, and if it hasn’t helped, use your asthmamedications.

Healthy Salad - Zorra the Great Greek Salad

2011-12-08T03:02:00.001-08:00

Mediterranean fare gets a lot of praise for good reason:It's loaded with heart-healthy fats and fiber-rich vegetables. But themarinated meats and big chunks of feta cheese in Greek salads can sabotage an otherwisehealthy diet. This mix doesn't overdo it on the olive oil, and the bed ofhummus packs a big protein punch.

2 ounces baby arugula 2 ouncesromaine lettuce, chopped
2 ounces English cucumber, diced
2 ounces kalamata olives, pitted
ounce red onion, julienned 5 babytomatoes, halved
teaspoon fresh basil, chopped
ounce baked pita chips
1 ½ tablespoons lemon juice
1 ½ tablespoons olive oil
ounces fresh hummus

Combine all ingredients, toss with lemon juice and oliveoil, and sen/e immediately on a bed of hummus.

Per serving: 563calories, 39 g fat (3.5 g saturated fat), 0 mg cholesterol, 11 g protein, 46.5 g carbohydrates, 8 g fiber, 951 mg sodium

Healthy Salad - Mexplosion Salad

2011-12-08T03:01:00.001-08:00

Sure, that fried tortilla bowl and mounds of guacamole,cheese and sour cream taste great—but you might as well have a chimichanga ifthat's what your go-to Mexican salad entails. This lighter version packs in theflavor (not the calories) with fresh herbs and toasted sunflower seeds. Plus,the black beans and corn make it surprisingly rich in fiber.

2 ounces black beans, cooked
1 ounce corn kernels, grilled
3 baby tomatoes, halved
½ ounce red onion, finely diced
1 teaspoon fresh cilantro, mincedDash of Tapatio hot sauce
3 ounces mixed baby greens
½ ounce sunflower seeds, toasted
1/5 avocado, thinly sliced
1 ½ tablespoons lemon juiceDrizzle of chipotle BBQ sauce

In a small bowl, toss black beans, corn kernels, tomatoes,red onion and cilantro with a dash of Tapatio sauce. Combine black bean mixturewith the rest of the ingredients and toss with lemon juice and BBQ sauce. Serveimmediately.

Per serving: 334 calories, 13.5 g fat (1.5 g saturated fat),0 mg cholesterol, 12 g protein, 48.5g carbohydrates, 12.5 g fiber, 421mg sodium.

Healthy Salad - Kitchen Sink “Lite” Cobb Salad

2011-12-08T02:59:00.001-08:00

The bacon, meats and eggs in a typical Cobb salad overwhelmthe benefits of the greens underneath. This version adds nutrient-dense romaineto the usual iceberg lettuce swaps protein-rich turkey bacon for the real dealand ditches the egg yolks and creamy dressing and, instead, uses heart-healthyegg whites and olive oil.

2 ounces iceberg lettuce, chopped into ribbons
2 ounces romaine lettuce, chopped into ribbons
2 ounces grilled free-range chicken breast,diced
2 ounces cooked turkey bacon, chopped intoribbons
2 ounces egg whites, diced 5 baby tomatoes,halved
1 ounce garbanzo beans, cooked
2 ounces carrots, julienned
¼ avocado, chopped
1 teaspoon fresh basil, chopped
1 ½ tablespoons balsamic vinegar
1 ½ tablespoons olive oil

Combine all ingredients and toss with balsamic vinegar andolive oil. Serve immediately.

Per serving: 456calories, 27 g fat (5 g saturated fat), 62 mg cholesterol, 28 g protein, 26.5 gcarbohydrates, 8.5 g fiber, 633 mg sodium

Healthy Salad - Farm-Fresh Albacore Tuna Salad

2011-12-08T02:56:00.001-08:00

While tuna salad is a healthier topping than, say, friedchicken, the mayo it's typically loaded with can add a lot of saturated fat andmask the great, fresh taste of the fish. This tuna salad is made sans mayo andalso sneaks in some extra vegetables.

Albacoretuna salad

1 6-ounce jar water-packed tuna
½ tablespoons lemon juice
1 ½ tablespoons olive oil
1/3 cup chopped carrots, celery and scallions
Salt and pepper to taste
3 ounces mixed baby greens
2 ounces cooked jumbo golden beets, diced
2 ounces English cucumber, diced 5 cherrytomatoes, halved
2 ounces garbanzo beans, cooked
3 ounces albacore tuna salad
1 ½ tablespoons lemon juice
1 ½ tablespoons olive oil

For albacore tunasalad:

Combine all ingredients and refrigerate.

For salad: Combine salad ingredients andtoss with lemon juice and olive oil. Top with albacore tuna salad and serveimmediately.

Per serving: 501calories, 25 g fat (3 g saturated fat), 80 mg cholesterol, 44 g protein, 30 gcarbohydrates, 8 g fiber, 698 mg sodium

Healthy Appetites

2011-12-08T02:51:00.001-08:00

Eating lots of veggies and whole foods can ease your foodsensitivity.

Allergy vs.sensitivity

It's estimated that 12 million Americans are suffering fromdiagnosed food allergies and 90 percent of them are caused by these eightfoods: milk, eggs, peanuts, tree nuts, wheat, soy, fish and shellfish.

"When you say 'allergy' to a Western doctor, thatdenotes a very specific thing an immediate and violent response by the bodymediated by immunoglobulin E (IgE) antibodies,” he explains. "IgE triggersa cascade of events that are hard to confuse: hives, wheezing, swelling,vomiting, even anaphylactic shock. The symptoms are very serious andpotentially deadly.” When you have these kinds of pronounced food allergies,there is only one cure: Avoid the trigger food at all costs.

Much more common, but harder to diagnose, are foodsensitivities. Mediated by another kind of food sensitivity is slower andmilder though no less harmful to long-term health. “With IgG, you mightexperience the detrimental effects four or six days later,” he says. "Thatmeans something you ate last Thursday might be causing headaches or reflux onMonday. It can be very difficult to make the connections between specific foodsand your symptoms."

But it's worth making an effort to find out, especially ifyou're suffering from any chronic disease one with no definitive answers fromWestern medicine, such as fibromyalgia, fatigue, arthritis, gastroesophagealreflux (GERD), irritable bowel syndrome, migraines, sinus congestion,depression, unexplained rashes or signs of attention deficit hyperactivitydisorder (ADHD). All of these conditions and many others have been associatedwith food sensitivity.

Why gut healthmatters

An IgG reaction, though it may be barely noticeable, isstill a reaction meaning your body treats the offending food as a hostileinvader, and unleashes an immune response to deal with it. "In order forfood to be properly digested, it has to be completely broken down and absorbedin the intestine,” explains Susan Engel, M.O.E., R.D., L.D., founder ofNutrition Matters in Exeter, N.H. "But if there’s an imbalance of good andbad bacteria in the gut or a state of long-term inflammation due to a foodsensitivity, you can develop leaky gut syndrome."

Think of your intestinal walls as a kind of armor, a defensemechanism composed of densely packed cells that keep food contained. When anallergen is detected, though, the body overrides that basic function to allowimmune cells into the intestines.

The result is leaky gut syndrome, a condition in which theintestinal walls fail to do their job as barriers and let undigested foodmolecules get into the bloodstream. “When the body perceives something it seesas a threat in the digestive tract, it opens up the tight junctions in theintestines to allow immune cells in,” says Nenninger. "The irony is thatit also allows food molecules out into the bloodstream which will exacerbatethe food sensitivity. Since the digestive tract is so closely linked to theneurological system, and because it has so many blood vessels running throughit, you can literally get symptoms anywhere else in the body.” Hence, themysterious headache or baseless anxiety attacks.

Youth tends to mask the symptoms, which can go on for yearswithout causing trouble, Nenninger says. But the effects of long-terminflammation caused by food sensitivity will invariably start to show in middleage—and are likely to only get worse if you’re taking medications such as acidreducers or pain pills to mask the symptoms without grappling with theunderlying cause.

Pinpoint the problem

So how do you know if you’re sensitive to certain foods? Oneway is to get tested for an IgG reaction a simple pinprick can yield enoughblood to test for antibodies to 96 different foods. With IgG results, you knowexactly what your problem is (or isn't), says Nenninger. His own family historyturned Nenninger toward food allergy and sensitivity work early in hispractice. "My mother was diagnosed with very high blood pressure, whichcame on suddenly and would not respond to medication," he says. "I triedevery trick in my naturopathic toolbox to help her herbs, homeopathy,acupuncture, nutritional supplements. Nothing worked.” Until, Nenninger says,he did a simple IgG test which revealed that his mother was highly reactive toeggs. “I took eggs out of her diet, and within two weeks her blood pressurewent down and stayed down,”

But IgG testing is not without controversy. A1998 study fromBastyr University in Seattle found the efficacy of the test mixed, at best. IfIgG testing feels like a roll of the dice or if you don’t have access to anintegrative practitioner to help you make sense of your situation you can takematters into your own hand by experimenting with your diet yourself, saysReardon. "Keeping a food journal is one way to connect the dots," shesays. "If you’re feeling bad on one day, you can flip back and see whatyou've been eating that might be causing your problems.

Finding a solution

Once you have identified a culprit, the question is: Whatshould you do about it? Avoidance is the most effective approach, and the oneNenninger recommends most, especially if your sensitivity is to eggs, dairy orgluten. Nenninger says he thinks these three foods are the cause of mostproblematic sensitivities, and that ongoing exposure to them may kick off othersensitivities by causing leaky gut.

Still, cutting out dairy, eggs and gluten can be a painfulprocess-especially since they are so pervasive in our culture. Doing sounnecessarily can also remove needed nutrients from your diet, says RuthFrechman,

M.A., R.D., spokeswoman for the American DieteticAssociation. "Yes, there are intractable food allergies, but you should beable to resolve sensitivities,” she says. "We were designed to beomnivores-our bodies should be able to handle all foods. And the truth is weneed these foods to get the nutrition we need."

If you discover a food sensitivity-yet want to keepeverything on the menu-try these strategies:

Pump up theprobiotics If you have a longstanding sensitivity, a good first step is tore-establish the proper balance of healthful bacteria in your intestines. Try abroad-spectrum probiotic for best effect.

Explore enzymesAnother byproduct of our fast food nation is that the pool of natural enzymesin our food has decreased, says Teitelbaum. "When we don't have properenzymes to digest our food, we end up with partially digested food fragments inour bloodstream that look like invaders to the body-and trigger foodsensitivity," he says. Restore your natural enzyme reserves with aplant-based digestive enzyme supplement taken with each meal.

Detox Sometimes,sensitivities are a result of toxicity in the gut, says John Douillard, D.C.,an Ayurvedic practitioner based in Boulder, Colo. “We blame milk, or eggs orgluten-but real the problem is that our digestive strength iscompromised," he says. The solution? A detox. Check outnaturalhealthmag.com/ detox for information on how to cleanse safely.

Knock it out withNAET Teitelbaum is a believer in this desensitization technique (shorthandfor Nambudripad’s Allergy Elimination Technique), which involves a combinationof chiropractic manipulation, acupressure, muscle testing and energy medicine.

Supplement yourselfFood sensitivities can cause inflammation, which then causes the body tohold on to water which can cause weight gain and high blood pressure, saysElson M. Haas, M.D., author of The False Fat Diet (Ballantine Books). Herecommends vitamin C and quercetin to reduce reactivity to foods. "VitaminC will help reduce allergic-type reactions and eliminate excess fluid,” hesays. “Ouercetin will reduce allergy reactions and inflammation, and help healthe gut lining." Take 500 milligrams of vitamin C and 300 milligrams ofquercetin three times a day.

Good Medicine - Healthy fats are fertility friendly

2011-12-08T02:49:00.001-08:00

In the British Medical Journal, for example, found no linkbetween emotional distress and IVF failure. But many experts believe chronicstress has hijacked our primitive fight-or-flight response, causing thepituitary gland to unnecessarily release endorphins that suppress reproductivehormones.

A landmark 2000 Harvard Medical School study found thatwomen, who participated in a 10-week mind-body program, including relaxationand yoga, were nearly three times more likely to conceive than women whodidn’t. And a 2009 Domar-led study found that women who took part in amind-body stress management program before or during their second IVF cycle hada 160 percent higher pregnancy rate compared with those who did not. STRIKE APOSE "Yoga reduces the stress hormone cortisol and induces the relaxationresponse," explains Tami Ouinn, a registered yoga teacher and co-founderof the Chicago-based holistic fertility center pulling Down the Moon. Specificposes, such as Viparita Karani (Legs up the Wall), can also increase blood flowto the ovaries and uterus, potentially thickening the uterine lining; this canhelp with embryo implantation. Stick with gentle hatha or restorative yoga—thisis not the time for Bikram ("hot”) yoga.

ON PINS AND NEEDLES A 2008 British Medical Journal studyfound that women who underwent IVF and acupuncture together were 65 percentmore likely to conceive than women who only underwent IVF. According toacupuncturist-herbalist and Making Babies coauthor Jill Blakeway, L.Ac.,acupuncture works by promoting uterine blood flow. It can also quiet post-IVFuterine contractions, encouraging implantation, and decrease levels of cortisol(a "stress hormone”) and prolactin; both are known to disrupt reproductivefunction.

Eat to Conceive:

GET YOUR PROTEIN FROM PLANTS Foods that elevate insulinlevels contribute to ovulatory disorders. "Not all proteins are digestedthe same,” Chavarro explains. "Animal proteins require more insulin to besecreted." Beef and poultry, specifically, were associated withinfertility, but replacing 25 grams of animal protein with 25 grams of plantprotein (beans, peas, and nuts) was related to a 50 percent lower risk ofovulatory infertility.

BAN TRANS FATS Found primarily in packaged baked and friedfoods, trans fats elevate insulin levels. Monounsaturated fats, like thosefound in avocados, nuts and olive oil, are associated with a decreased risk ofinfertility.

Good Medicine - Stick with old fashioned cleaning methods

2011-12-08T02:41:00.001-08:00

Keeping your home as green as possible: Avoid microwaving inplastic containers, steer clear of cosmetics containing phthalates or parabensand include phytoestrogens, such as flaxseed or soy, in your diet; they'll bindto the estrogen receptor sites before xenoestrogens can.

Avoid weight extremes

According to the American Society for Reproductive Medicine,12 percent of female infertility cases are a result of weighing too little ortoo much. That’s because estrogen is produced in fat cells. Too little body fatand the body can’t produce enough estrogen to fuel ovulation; too much and thebody reacts as if it were on hormonal birth control. Gaining just 6 to 8 pounds(if underweight) or losing 10 to 14 pounds (if overweight) may do the trick.

Exercise inmoderation

David recommends gentle exercise, avoiding workoutintensities that elicit an endorphin rush, as this may suppress hormone and eggproduction. A 2006 study in Obstetrics & Gynecology found that IVF patientswho reported exercising four hours or more per week for one to nine years were40 percent less likely to have a live birth than women who did not exercise.Women are advised not to work out while undergoing IVF treatment because doingso could harm the ovaries.

Tips: Moderate exercise reduces stress while promotingcirculation to the pelvic region.

Good Medicine - Cacao and Some Other Plant Foods Contain Magnesium

2011-12-08T02:33:00.001-08:00

Eliminating sugar and white flour, eating fiber-rich, slowlydigested complex carbohydrates and incorporating plain yogurt or probioticsupplements to encourage the growth of healthy gastrointestinal bacteria, whichfavorably compete with yeast toxins for space.

TEA UP A study published in the American Journal of PublicHealth found that tea drinkers doubled their odds of conceiving, perhapsbecause of tea’s antioxidant content. Note: Blakeway advises avoiding redraspberry leaf tea because it is linked to miscarriage.

Supplement smartly

MELLOW MAGNESIUMThis mineral is thought to keep the fallopian tubes relaxed, facilitating thetravel of sperm to meet egg. In IVF, it can calm the uterus to encourageimplantation. Dean suggests getting 750 milligrams daily. The mineral is alsofound in seaweed, cacao, leafy greens, nuts and seeds.

SOMETHING FISHY Holisticnutritionist Sally Kravich, M.S., CNHP, recommends fish oil (800-plusmilligrams EPA and 500-plus milligrams DHA per day) to balance your hormonesand encourage healthy fetal brain development.

HELPFUL HERBSChinese herbs are often used in conjunction with acupuncture to addresselevated follicle stimulating hormone < (FSH) levels, repeat miscarriage,unexplained infertility and PCOS, says Oakland, Calif. -based acupuncturist andherbalist Zoe Cohen, LAc. Multicomponent formulas are generally tailored foreach patient based on her diagnosis. Cohen cautions that herbs can bedeceptively powerful and may interact with fertility drugs, so be sure to see alicensed herbalist experienced in treating infertility.

BLEND IN A BOTTLENot ready to jump head-first into Chinese herbs? Stanford University School ofMedicine researchers found that FertilityBlend, a combination of prenatalvitamins and fertility-enhancing herbs, increases the chances of conceiving.(Fertility Blend for Men boosts sperm count.)

Climate Control for Healthy Skin

2011-12-08T02:29:00.001-08:00

The elements can have a big impact on the way your skin looks and feels. Weatherproof your complexion with these tips.

In desert, dryconditions

Skin zappers: Hot temperatures suck water out of skin’soutermost layer, and air conditioning exacerbates the problem.

Avoid: Harsh, drying soaps, especially oil-in-wateremulsions, as they evaporate easily and dehydrate skin’s surface.

Embrace: Oatmeal scrubs, which gently smooth away roughpatches, and coconut oil to treat dry, itchy skin.

When it’s tropicaland humid

Skin zappers: A temperate climate means more time spentoutdoors, increasing the risk of sunburn and sun damage. Lots of humidity alsoleads to excess sweat, which can be problematic for acne-prone skin.

Avoid: Cream-based and wipe-off cleansers, which are tooheavy.

Embrace: Salicylic acid-based cleansers, which preventbacteria buildup; a moisturizer containing a humectant such as glycerin, whichdraws water from the atmosphere to benefit skin; a broad-spectrum sunscreen.

At high altitudes

Skin zappers: Dry, cold air causes skin cells to get lessoxygen, resulting in problems such as red spots, broken capillaries and roughtextures.

Avoid: Very hot showers and baths, which damage skin’s outerlayer, and fragranced beauty products, which can aggravate existing skinconditions.

Embrace: Almond oil to replenish moisture on damp skin aftera shower and richer, heavier moisturizers that are fragrance and dye-free.

The Nutrition Artichokes for Disease Fighting

2011-12-08T02:25:00.001-08:00

There are plenty of reasons to heart artichokes. Forstarters, they pack in more disease-fighting antioxidants than any othervegetable: A study published in The American Journal of Clinical Nutritionranked them fourth in antioxidants, beating out blueberries and red wine. Thankcynarin and silymarin, liver-nourishing phytonutrients that boost bileproduction for better vitamin absorption and fat metabolism. “Artichokes arenatural detoxifiers that improve immunity and help prevent disease by loweringinflammation in the body,” says Los Angeles-based integrative nutritionistElissa Goodman. Research has also linked artichokes to lower cholesterol andreduced symptoms of irritable bowel syndrome. Only 60 calories a pop, just onemedium artichoke has 7 grams of fiber (that’s more than a half cup of prunes),as well as vitamins C and K, magnesium, folate and potassium for muscle, boneand heart health.

Globe is the most common variety, but artichokes come in afew different shapes and sizes. The long-stemmed version gives you more heart,while baby artichokes are missing the inedible center choke. Sure, it’s easy tograb the canned or jar versions, but beware of added fats, salt andpreservatives; fresh is best for flavor and health, with frozen coming in a closesecond. Stuff them into paninis, add baby artichokes to pasta and pizza, or dipthe leaves into guacamole, salsa or hummus.

Artichoke Salad

Prep: 10 min. Cook: 45 min. Serves 4

Ingredients:

2 artichokes, washed V* lemon
2 handfulsgreen beans, washed and trimmed 5 radishes, washed, trimmed and thinly sliced 1English cucumber, sliced
3 greenonions, sliced Vi cup feta cheese, crumbled
clove garlic, minced
tablespoons lemon juice
tablespoons extra virgin
Olive oil Vi cup slivered almonds

Directions:

1. Cut off stem ends and trim 1 inch off top of the artichokes. Rub stem and tip with halfof a lemon. Arrange artichokes in steamer basket. Bring water to a boil, cover,reduce heat and steam 35 to 40 minutes or until stem end is easily pierced witha knife. Remove from heat and let cool 5 minutes.

2. Steam green beans, covered, for 4 minutes. Rinse, drainand cut into l-inch pieces.

Strength versus Size - Body Building

2011-12-06T05:09:00.001-08:00

For years, exercise physiology textbooks have stated that the strength of a muscle is in direct proportion to its size. Unfortunately, many bodybuilders have failed to understand this concept.

An understanding of muscular size and muscular strength, in simple terms, is in order.

To increase the strength of a muscle, you must increase its size.
Increasing the size of your muscle will increase its strength.
If all other factors are known and allowed for, a correct measurement of the size of your muscle will give an accurate Indication of the strength of your muscle, and vice versa.

Once the above points are understood, the Implications are obvious. Bodybuilders, who are primarily interested in muscular size, must train for maximum muscular strength to build maximum muscular size. Competitive weightlifters, who are interested In strength, must train for maximum muscular size to build maximum strength. In other words, bodybuilders and weightlifters should train in much the same way.

Much of the size-versus-strength confusion comes from the practice of comparing one trainee with another. Such comparisons cannot be done on a meaningful basis. Except in cases involving identical twins, it is scientifically impossible to make rational comparisons between two individuals. Even in cases involving identical twins, there are still enough differences to make many comparisons less than accurate.

This does not mean that you should not make comparisons. Meaningful evaluations can be made by comparing you to yourself over a certain period of time. Measurement of your body, before and after this 42-day course, can be valuable to you. Comparing your results to Keith's or David's, although interesting, can be misleading. Be careful.

In simple terms, neither the size of a muscle nor the strength of a muscle is an easy thing to measure. On a several-day basis, it's easier to measure your strength than your size. You're already doing a terrific Job by keeping accurate records of your workouts. Each time you do exactly 6 repetitions of an exercise, circle it in red on your workout sheet. To be comparable it should be done in the same style at the same spot in the routine. If this is the case, then a gradual progression In your weight used Indicates a gradual increase In your muscular strength. Likewise, there should be related increase in your muscular size.

Soreness, Cramps and Water - Body Building

2011-12-06T05:08:00.001-08:00

Negative exercise, If you are not accustomed to it, will make you very sore. The soreness results from several factors.

First, negative exercise involves more muscle fibers. Second, because of the greater number of muscle fibers, a deeper Inroad Into your starting level of strength Is possible. Third, negative exercise provides more stretching to your muscles and connective tissues.

Negative-induced soreness is felt sooner than normal, positive-negative soreness. It not only occurs sooner, but it goes away faster.

Don't be afraid of the soreness. Simply work through It, and use It as an Indication that you are stimulating your muscles to grow at an accelerated rate.

More rest on your part is an absolute necessity during periods of negative exercise. It is very easy to overtrain. Try to get to bed an hour earlier than normal, especially on your workout days.

Make certain you are consuming the required servings from the four food groups. Drink plenty of fluids and water. Water is instrumental in the muscular growth process. It also helps prevent muscular cramps. If your muscles are prone to cramps after heavy negative training, you probably need to consume more fluids. It Is especially Important to drink 8 ounces of cold water immediately after your workout and eat a banana or two.
The success of this program is dependent on your consistency, consistency In eating, exercising, and resting. Your body operates best if it Is subjected to doing things at the same approximate time each day. Try to be on schedule, but at the same time remain flexible. There are certain unavoidable situations that will interrupt your planning. Anticipate and prepare for such situations and deal with them in a beneficial manner.

Drink plenty of water each day. Water helps with sore¬ness and cramps, and Is essential to the muscle- building process.

Overall Body Training for Body Builders

2011-12-06T05:06:00.001-08:00

Understanding the indirect effect leads to several important conclusions:

For maximum bodybuilding, your training program must be well rounded and must include exercises (or each of your major muscle groups.
The greatest concentration should be directed toward working the largest muscles ol your body.
The exercise sequence should be arranged so your muscles are worked in the order of their relative sizes, from largest to smallest.

In practice, this last point prescribes that your lower body be worked before your upper body. As a rule, your thighs are exercised before your calves, your back before your chest, and your upper arms before your forearms.

Since your waist muscles are used to stabilize your upper body in most exercises, they should be worked after your arms and forearms. The muscles on your neck, because of their critical location, should be exercised last.
The indirect effect is probably related to certain chemical reactions inside the working muscles. As a muscle works intensively, a chemical Is produced that spills over and affects the entire body.

Since there is a limit to your overall recovery ability, and since many of your body's chemical functions affect the entire body, it should be evident that training every day Is a mistake. That's why the program in this book gradually reduces your training frequency per week from six, to five, to four, and to three.

Three-times-per-week training, three overall body workouts per week, are much more result-producing—especially for advanced bodybuilders. Yet most bodybuilders of all ages continue to split their workouts and perform several times too many exercises and sets There are situations for split routines, such as those presented in this book (but these routines should be very brief and applied in the context of helping bodybuilders to understand that whole-body training three times per week is better in most instances.

Best results from negative-only training require that you exercise your legs before your torso, and your torso before your arms.

Harder, But Briefer – Body Building

2011-12-06T05:05:00.001-08:00

A proper style of training is certainly not easy. It is much easier to do an extra set than it is to perform the last one or two hard repetitions correctly. This Is especially true with negative exercise.

Those last one or two repetitions, however, are actually the only productive movements in the entire set. If they are skipped, the entire potential benefit of that set has been lost. The first few repetitions in a set are nothing more than preparation. They exhaust the muscles so that the last few repetitions can cause the overcompensation, or growth process, to occur.

Although most bodybuilders seldom exert themselves to that extent, they do work that hard at least sometime, even if only during one set a week. Most of their success is produced by those few hard sets. The rest of their training is wasted. It does nothing to stimulate size. That’s why most bodybuilders experience such slow rates of growth.

Barbells are tools, and like any tool, they are subject to misuse. Barbells make it possible to perform exercises that are effective at building muscle. But owning a barbell does not ensure that a particular bodybuilder will understand the proper utilization of this tool. Nor does understanding guarantee correct usage.
It's possible to go through the motions of training as outlined in this book and attain little worthwhile results. Just as smearing a certain quantity of paint on a canvas does not create a meaningful painting, lifting and lowering a certain amount of weight will not necessarily produce gains in muscular size and strength. The significance of the painting and the lifting lies in how the paint Is put on the canvas and how the weights are lifted.

Much of the Bigger Muscles in 42 Days concept can be reduced to two rules:

Train hard, as hard as possible.
Do not train too much.

Daily Food Guide for Balanced Nutrition

2011-12-06T05:02:00.001-08:00

Bodybuilders need adequate amounts of proteins, minerals, vitamins, fats, carbohydrates, and water on a daily basis. Balanced nutrition generally means that you are consuming the appropriate servings each day from the basic four food groups.

The eating plan that I've used successfully many times previously with bodybuilders Is called the 4:4:8:8 ratio. The 4:4:8:8 ratio is a reminder of how much of each food group you should have as a minimum each day.

4 servings Irom the meat/poultry/fish/legumes/egg soup referred to in abbreviation form as the Meat roup.
4 servings Irom the milk/yogurt/cheese group-referred to as the Milk Group.
8 servings from the Fruit/Vegetable Group.
8 servings from the Bread/Cereal Group (which includes rice and pasta).

The carbohydrate-rich foods fruits, vegetables, breads, and cereals provide significant vitamins and minerals. The protein-rich foods meat and milk supply adequate amino acids for muscular growth, the 4:4:8:8 ratio Is perfect tor getting bigger.

Thus, most of the menus and meal schedules in this program are derived by using the 4:4:8:8 ratio. It worked well for Keith Whitley and David Hammond. And it will work for you!

In the next chapter, I'll describe how I determine the number of calories for Keith and David to consume each day, and how you can do the same. Plus, I'll discuss the day-by-day workout program.

Bigger Basics - Nurition for Body Building

2011-12-06T04:51:00.001-08:00

Both exorcise and nutrition should be balanced as a team tooptimize the muscular growth process. Bodybuilders must be prepared to meet thespecial demands they make on their bodies. This requires nutritious food andsound eating habits.

The basics of nutritious food and sound eating habits beginwith a description of the essential nutrients.

NUTRIENTS

Some fifty different nutrients are found in foods, but theycan be grouped under six main headings: proteins, minerals, vitamins, fats,carbohydrates, and water.

Proteins, fats, and carbohydrates are the energy-supplyingnutrients. Energy from food is typically measured as heat and expressed ascalories. Fat contains over twice as many calories as an equal amount ofprotein and carbohydrate.

1 gram of fat= 9 calories

1 gram of protein = 4 calories

1 gram of carbohydrate = 4 calories

Although most foods contain more than one nutrient, nosingle food contains all the nutrients In the amounts the body needs. That Iswhy you need to eat a variety of foods each day.

PROTEINS

All humans require protein to sustain life. It is the chieftissue builder and the basic substance of every cell in your body. You needprotein all through life for the maintenance and repair of body tissues.

Protein is made up of smaller units called amino acids. Whenfoods are digested, the proteins are broken down into amino acids, which arethen rearranged to form the many special and distinct proteins in your body.

The proteins in food are usually made up of eighteen or moredifferent kinds of amino acids. Your body can make its own supply of more thanhalf of these. The others, called essential amino acids, must come ready-madefrom the foods you eat. The amino acid composition of protein determines Itsnutritional value. Highest in value are proteins that supply all the essentialamino acids in approximately the proportions needed by your body, generally,these proteins are in foods of animal origin: meat, fish, poultry, egos, andmilk.

Proteins from grains, vegetables, and fruits supply valuableamounts of many amino acids but fewer than do animal proteins. Proteins fromlegumes, especially soybeans and chickpeas, are almost as good as proteins fromanimal sources.

For a bodybuilder’s daily meals, only a portion of theprotein needs to come from animal sources. Combining cereal and vegetable foodswith a little meat or other sources of animal protein will improve the proteinvalue of the meal. Examples of nourishing combinations are cereal with milk,rice with fish, spaghetti with meat sauce, and vegetable stew with meat. Or youcould simply have milk as a beverage along with foods of plant origin. It isgood to have some food from animal sources at each meal.

MINERALS

Many minerals are required by your body. They give strengthand rigidity to certain tissues and help with numerous vital functions.

Calcium: Calcium is the most abundant mineral element in your body.Teamed with phosphorus, it is largely responsible for the hardness of bones andteeth. About 99 percent of the calcium in the body is found in these twotissues.

The small amount of calcium in your body tissues and fluidsaids in the proper functioning of your heart, muscles, and nerves, and helpsyour blood coagulate if you are bleeding.

Milk is an outstanding source of calcium. Appreciableamounts are contributed by cheese, especially Cheddar types. Calcium Is foundIn ice cream, col-lards, kale, mustard greens, turnip greens, and cannedsalmon.
Iodine
People who live far away from the seacoast In areas where the soil is low in iodine sometimes fail to get an adequate supply of this mineral. An iodine deficiency can cause goiter, a swelling of the thyroid gland.
Iodized salt and seafoods are reliable sources of iodine. Regular use of iodized salt is the most practical way to put enough Iodine in your diet.
Iron:Iron is needed by your body in relatively small but vital amounts. It combines with protein to make hemoglobin. which carries oxygen from the lungs to body cells and removes carbon dioxide from the ceils. Iron also helps the cells obtain energy from food.

Only a few foods contain much iron. Liver is a particularly good source. Lean meats, heart, kidney, shellfish, dry beans, dry peas, dark green vegetables, dried fruit, egg yolks, and molasses are also reliable sources.
Other Essential Minerals: Two other minerals with vitally important functions are phosphorus and magnesium. Like calcium, they are found In largest amounts in bones and teeth. Among their other functions, they play an indispensable role in your body's use of food for energy.

Magnesium is found in adequate amounts in nuts, whole-grain products, dry beans, dry peas, and dark green vegetables. Phosphorus Is found in a variety of foods. If your meals contain foods that provide enough protein and calcium, you very likely will get enough phosphorus as well.

Ten or more additional minerals are essential in keeping your body functioning smoothly. These minerals, however, are usually obtained in satisfactory amounts by a well-chosen variety of foods.

VITAMINS

Vitamins play a dynamic role In bodily processes. They take part in the release of energy from foods, promote normal growth of different kinds of tissue, and are essential to the proper functioning of nerves and muscles.

Thirteen separate, necessary vitamins have been identified. Should you consume vitamin pills to be sure you get enough of each one? As a rule the answer is no. A healthy athlete can get all the necessary vitamins from a properly selected and prepared diet.

Although concentrated vitamins are available at stores as pills or capsules, these should not be taken unless your doctor recommends them. If you take vitamins without your doctor's advice, you may be spending money needlessly. Your body can make use of only so much of each vitamin. Excesses either is excreted as wastes or may accumulate and be detrimental to your health.

Taking vitamins without medical advice may encourage you to rely on these vitamins to make your daily diet complete and thus to neglect those foods that contain not only vitamins but other valuable nutrients as well.
Here is a summary of the vitamins, including some of their functions and a list of foods that are dependable sources.

Vitamin A: Vitamin A is present only in foods of animal origin. Many vegetables and fruits, however, particularly green and yellow ones, contain a substance called carotene that your body can change into vitamin A.
Liver is an outstanding source of vitamin A. Important amounts are also found in eggs, butter, margarine, whole milk, and cheese made with whole milk. Carotene is found in largest amounts in dark green vegetables and deep yellow vegetables and fruits.
B Vitamins: Three of the B vitamins, thiamin, riboflavin, and niacin, play a central role in the release of energy from food. They also help with proper functioning of nerves, normal appetite, good digestion, and healthy skin.
Foods in the meat group are leading sources of these vitamins. Whole-nram and enriched bread and cereals supply smaller nut important amounts. A few foods are outstanding sources: milk (or riboflavin, lean pork for thiamin, and organ meats for all three.
Getting enough niacin is not a problem if enough protein is included in daily meals. An essential amino acid, tryptophan is present in protein and can be changed by the body into niacin.
Other B vitamins, B6 and particularly B12 and folic acid, help prevent anemia, vitamin B12 is found only in foods of animal origin. Folic acid is present in largest amounts in organ meats and dark green leafy vegetables. Good sources of vitamin B6 include meats, whole-grain cereals, dry beans, potatoes, and dark green leafy vegetables.
Vitamin C (Ascorbic Acid): Ascorbic acid helps form and maintain cementing material that holds your body cells together and strengthens the walls of blood vessels. It also assists in normal tooth and bone formation and aids in healing wounds.
Oranges, grapefruit, lemons( and fresh strawberries are rich in ascorbic acid. Other important sources Include tomatoes, broccoli, cabbage, cantaloupe, cauliflower, green and red peppers, some dark green leafy vegetables, and watermelon.
Vitamin 0: Vitamin D is important in building strong bones and teeth because it enables your body to use the calcium and phosphorus supplied by food.
Few foods contain much vitamin 0 naturally. Milk with vitamin 0 added is a practical source. Small amounts of vitamin D are present in egg yolks, butter, and liver. Larger amounts are present in sardines, salmon, herring, and tuna.
Another source is the vitamin D produced by the chemical reaction of direct sunlight on your skin.
Other Vitamins: Combinations of food that sufficiently provide for the vitamins above are likely to furnish enough of the other vitamins not specified.

FATS

Weight for weight, fats provide more than twice as much energy, or calories, as either carbohydrates or proteins. They also carry the fat-soluble vitamins A, 0, E, and K, and they perform the following functions:

Make up part of the structure of cells.
Form a protective cushion around vital organs.
Spare protein for bodybuilding and repair by Srovidlng energy.
Supply an essential fatty-linoleic acid.

Your body does not manufacture linoleic acid; it must be provided by food. It is found in substantial amounts in many oils that come from plants particularly corn, cottonseed, safflower, sesame, soybean, and wheat germ. These are referred to as polyunsaturated fats. Margarines, salad dressings, mayonnaise, and cooking oils are usually made from one or more of these oifs. Nuts contain less linoleic acid than do most vegetable oils. Among the nuts, walnuts rate quite high. Poultry and fish oils have more linoleic acid than other animal fats, which rank fairly low as sources. In choosing daily meals, it is best to keep the total amount of fat at a moderate level and to include some foods that contain polyunsaturated fats.
In cooking, fats add flavor and variety to many foods. Fats also make foods and meals satisfying because they digest slowly and delay the feeling of hunger.

Common sources of fats are butter, margarine, shortening, cooking and salad oils, cream, most cheeses, mayonnaise, salad dressing, nuts, bacon, and other fatty meats. Meats, whole milk, eggs, and chocolate contain some fat naturally. Many popular snacks, baked noods, pastries, and other desserts are made with fat or are cooked with It.

CARBOHYDRATES

Foods supply carbohydrates chiefly in three forms: starches, sugars, and cellulose, or fibrous, materials. Starches and sugars are major sources of energy for humans. Cellulose furnish bulk in the diet.

Glucose, commonly called blood sugar, is the main form in which starches and sugars are used by cells to furnish energy for bodily processes and to support activity and growth. This spares the proteins for tissue building and repair and for other special lobs. Carbohydrates also help your body to digest fats efficiently.
The chief sources of starch are grains such as wheat, oats, corn, and rice. Starches made from grains are flour, macaroni, spaghetti, noodles, grits, breads, and breakfast cereals. Potatoes, sweet potatoes, and dry beans and peas are also good sources of starch.

Most other vegetables, fruits, and fruit juices contain smaller amounts of carbohydrates. In vegetables, the carbohydrate Is mainly in the form of starches; in fruits, it Is chiefly sugars. Cane and beet sugars, jellies, jam, candy and other sweets, honey, molasses, and syrups are concentrated sources of sugar.

WATER

Water is essential for life. It ranks next to air, or oxygen, in importance. Your body's need for water even exceeds your need for food. You can live for days, even weeks, without food, but only a few days without water.

About one-half to two-thirds of your body is made up of water. Water is the medium of body fluids, secretions, and excretions. It carries food materials from one part of your body to the other.
Water is also the solvent for all products of digestion, which move through your intestinal wall m a water solution, passing into the bloodstream for use throughout your body. Water also carries wastes from your body. Your body temperature is regulated by the evaporation of water through your skin and lungs.

It takes a regular and generous intake of water to perform all these jobs. Your body gets water from many sources. The most obvious is the water you drink, but this often represents only a small part of the total intake. Water also comes in coffee, tea, juice, soft drinks, milk, and soups. Foods, such as vegetables, fruits, meat, and even bread and dry cereal, contain some water. And water Is formed when your body uses food for energy.