Tag Archives: Health

Pineapples: Nature’s Healing Fruit

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By Monique N. Gilbert, B.Sc.

Want to give your body a boost in health and healing? Then you may want to add some fresh pineapple and pineapple juice to your diet. Pineapples are nutritionally packed members of the bromeliad family. This delightful tropical fruit is high in the enzyme bromelain and the antioxidant vitamin C, both of which plays a major role in the body’s healing process.

Bromelain is a natural anti-inflammatory that has many health benefits and encourages healing. According to Dr. Andrew Weil, bromelain is very effective in treating bruises, sprains and strains by reducing swelling, tenderness and pain. This powerful anti-inflammatory effect can also help relieve rheumatoid arthritis symptoms and reduce postoperative swelling. Additionally, the bromelain contained in fresh pineapple can relieve indigestion. This enzyme helps break down the amino acid bonds in proteins, which promotes good digestion.

Pineapples provide an ample supply of vitamin C too, a commonly known antioxidant that protects the body from free radical damage and boosts the immune system. Vitamin C helps build and repair bodily tissue and promotes wound healing. The body uses vitamin C to help metabolize fats and cholesterol, absorb iron, and synthesize amino acids and collagen. Collagen is one of the primary building blocks of skin, cartilage and bones. Vitamin C also decreases the severity of colds and infections.

Furthermore, due to its high vitamin C content, pineapples are good for your oral health as well. A study conducted at the State University of New York at Buffalo found that vitamin C can reduce your risk of gingivitis and periodontal disease. Besides increasing the ability of connective tissue to repair itself, vitamin C also increases the body’s ability to fight invading bacteria and other toxins that contribute to gum disease. Periodontal disease, which destroys gum tissue and underlying jaw bones, has been linked to heart disease, stroke and type 2 diabetes.

So if you want a natural way to enhance your body’s healing mechanisms, promote overall good health and tantalize your taste buds, pineapples are the way to go. Choose the fresh fruit because it has the most healing properties. Unfortunately, most of the bromelain in canned pineapple is destroyed due to the heat used in the canning process. When choosing a fresh pineapple, do not judge ripeness solely based upon color. There are several varieties on the market that range from green to golden yellow. The most important factor in determining ripeness is smell, let your nose help you decide. Ripe pineapples give off a sweet, fresh tropical smell. Avoid pineapples that give off an unpleasant odor or have any soft spots or areas of dark discoloration. Once home, let the pineapple sit on your counter at room temperature until ready to use. This will preserve its sweet and tangy flavor.

To prepare pineapple, you need to peel it, remove the eyes (the thorny protrusions within the puffy squares of the skin) and the fibrous center. First, cut off the top and bottom of the pineapple with a sharp knife. Place the pineapple upright on a cutting board and carefully slice off the outer skin. With a sharp paring knife or the end if a vegetable peeler, remove the eyes. Don’t cut too deep, just enough to lift out the section that contains the eye. Then, remove the fibrous core. One way to do this is to cut the pineapple lengthwise into 4 wedges (quarter it) and cut around the fibrous center core. Another popular way is to slice the pineapple crosswise and remove the cores individually with a cookie cutter. Once the fruit is prepared, it can be diced and eaten fresh, added to salads and entrees for an exotic flavor, or made into tasty tropical drinks.

Here is a delicious, nutritious, cholesterol-free smoothie recipe high in bromelain, vitamin C, potassium, thiamin (vitamin B-1), riboflavin (vitamin B-2), iron, fiber and isoflavones.

Tropical Fruit Smoothie
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1 frozen banana
1 cup fresh pineapple
3/4 cup soymilk
1 tablespoon honey or sugar (optional)
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Blend all of the above ingredients in a food processor or blender for 1-2 minutes, until smooth and creamy.
Makes about 2-3/4 cups (2 servings)

Copyright © Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert, Soy Food Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Dairy for Health?

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By Dan Hall

Old myths tend to die hard in the medical profession. The status quo explanation for heart disease appears to be one of these. For over a decade, various studies have demonstrated a very plausible link between increased blood levels of the amino acid homocysteine and damaged or clogged arteries. Research into the decrease of homocysteine levels in the blood has made promising headway in showing that the B vitamin, folic acid, lowers homocysteine levels, thus lowering incidents of clogged arteries, regardless of the amount of bad cholesterol within the blood. The correlation between high levels of cholesterol consumed and cholesterol housed within the bloodstream has yet to be dismissed by the medical community, but there is good cause to believe that unregulated levels of homocysteine better explains incidents of heart disease than does over-consumption of cholesterol.

Harvard Medical School released a report in the April 2002 edition of JAMA that suggested a correlation between the consumption of dairy products and lower risks for diabetes and heart disease in overweight persons. The longitudinal study involved approximately 3,000 volunteers from a variety of lifestyles. Some of them consumed upwards of five servings of dairy products (milk, cheese, yogurt, etc.) per day while others consumed very few dairy products. The Harvard researchers concluded that dairy products quite possibly, the nutrients within dairy, such as calcium and animal protein are capable of lowering the body’s resistance to insulin, a condition that can lead to diabetes and is believed to lead to heart disease. It was argued that five or more servings of dairy products per day could also reduce the risk of dyslipidemia (a disease marked by the increase of LDL or bad cholesterol and decrease of HDL or good cholesterol), which supposedly increases risk factors for heart disease. This study and others like it are prime examples of how some scientists refuse to update their procedures in light of new evidence.

As aforementioned, quite a bit of evidence exists to link unregulated homocysteine levels with high levels of bad cholesterol within the blood. Homocysteine damages the walls of blood vessels, and the body produces cholesterol to patch these damaged areas. The more patches that exist, the thicker the blood vessel walls become, and this is the true cause of clogged arteries. A well-balanced diet high in the proper nutrients (including folic acid) is responsible for lowering levels of homocysteine, reducing bad cholesterol and saturated fats, and keeping the arteries from becoming or remaining congested.

The current Harvard study correlating the consumption of dairy products with decreased risk for certain diseases has left many researchers slapping their knees and chuckling. This study seems to contradict numerous others that have correlated the increased consumption of dairy products with diseases such as diabetes. Many of these studies also downplay the need for dairy products in large quantities, if at all. In fact, another Harvard study, which followed 75,000 women over a 12-year period, showed that the consumption of dairy products not only had no effect on the disease of osteoporosis but could also lead to osteoporosis due to the high inassimilable calcium content. Other research into the damaging effects of dairy products shows that they can cause diabetes due to their ability to harm the pancreas, they can cause obesity due to their high saturated fat content, and they can lead to many other adult and childhood diseases such as earaches, Chrone’s disease, and even sudden infant death syndrome (SIDS) or crib death.

So, why did the Harvard researchers correlate the increased consumption of dairy products with increased resistance to diabetes and heart disease? One explanation could simply be that they didn’t correlate the increased consumption of dairy products with increased resistance to diabetes and heart disease. Typically in science, longitudinal studies such as this one are only able to show correlations within the test subjects. So, the only true correlation that can be made is that the people studied over the 10-year period who consumed more dairy products benefited from this consumption. Another explanation is that this study was merely poor science; chances are, lifestyle choices, consumption of other foods, nutritional supplementation, specific brands and types of dairy products, and numerous other variables were not considered. Thus, something else altogether could have contributed to the decrease in diseases such as diabetes.

Of course, the best explanation is that overweight people are typically unhealthy due to their diets. The increased consumption of dairy products might have provided increased levels of certain vitamins and minerals. Ordinarily, dairy products are not the best sources of nutrients as a foodstuff, but for people who are otherwise nutritionally deficient, dairy products could contain certain ingredients necessary for health. People who are normally eating diets low in nutrition might benefit from increased dairy products for a time, thus reducing the short-term risks for diabetes and heart disease; however, long-term dairy consumption will increase saturated fats within the bloodstream, decrease nutrients, harm the cellular structure of the pancreas, and increase risks for diabetes and high blood levels of homocysteine. The Harvard study failed to include this information, and the media failed to report the scientific facts as they should have been reported.

Dan Hall is a freelance writer based in Atlanta, GA, the author of You Can’t Catch a Cold and other books on disease-free living and longevity, and an accomplished musician and Webmaster. For more information, visit his official site at http://www.endlesspath.com

Fats: For Your Health

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By Monique N. Gilbert

The body needs a certain amount of fat in the diet.  It stores fat to serve as a quick energy source and to protect important organs.  However, all fats and oils are high in calories.  Fats provide 9 calories for each gram contained in food, while protein and carbohydrates each provide only 4 calories.  While fat is necessary and essential for proper health, some types of fats are damaging to the cardiovascular system.

Artery-clogging fats that increase blood cholesterol include saturated fat and trans fat.  Saturated fat mainly comes from animal sources like meat and dairy products, but it can also be found in coconut and palm oils.  Trans fat comes from hydrogenated vegetable oils, like margarine and vegetable shortening.  Both saturated fats and trans fats stay solid at room temperature.

A more heart healthy fat is unsaturated fat, generally found in vegetables.  This type of fat includes both monounsaturated and polyunsaturated fats.  Monounsaturated fat is found in olive, canola and peanut oils.  These oils are liquid at room temperature but start to thicken when refrigerated.  This type of fat is considered the healthiest for your heart and body.  Avocados and nuts also contain monounsaturated fat.  Polyunsaturated fat is found in soybean, corn, safflower and sunflower oils.  These oils are liquid at room temperature and in the refrigerator.  This type of fat is considered the next healthiest fat that does not clog arteries.

However, when unsaturated vegetable oils are manufactured into solid form, they turn into trans fats.  This type of fat is commonly called fully or partially hydrogenated vegetable oil in a food’s list of ingredients.  Trans fats are found in hundreds of processed foods, usually to protect against spoiling and to enhance flavor.  Restaurants tend to use a lot of trans fat (hydrogenated vegetable oil), especially for frying.

Trans fats are even worse for the cardiovascular system than saturated fats.  Researchers have conservatively calculated that trans fats alone account for at least 30,000 premature deaths from heart disease every year in the United States.  Recent studies indicate that trans fats drive up the body’s LDL, the bad cholesterol, even faster than saturated fats.  High levels of cholesterol have been linked to heart disease and stroke.

Diets high in fat, particularly saturated fat, also promotes breast, colon, endometrial, lung, prostate and rectal cancers.  Therefore, saturated fats and trans fats are the only fats that we should strive to eliminate from our diet.  Replace these fats with monounsaturated and polyunsaturated fats.  The American Heart Association recommends that daily fat intake should be less than 30 percent of total calories; saturated fat intake less than 8-10 percent of total calories, and cholesterol less than 300 milligrams per day.  Always read the Nutrition Facts label and list of ingredients to find out the amount of, and the type of, fat contained in any particular food.

This article is an excerpt from the book “Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert (Universal Publishers, $19.95, available at most Internet booksellers).

Copyright (c) Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

High Protein Diets, Are you losing more than weight?

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By Monique N. Gilbert

Protein is a vital nutrient, essential to your health.  In its purest form, protein consists of chains of amino acids.  There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat.  Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs.  Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies.  However, too much of a good thing may not be so good for you.

Many people are putting their health at risk by eating too much protein.  Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones.  As important as protein is for our body, there are many misconceptions about how much we really need in our diet, and the best way to obtain it.

The average American eats about twice as much protein than what is actually required.  Some people, in the pursuit of thinness, are going on high-protein diets and are eating up to four times the amount of protein that their body needs.  Protein deficiency is certainly not a problem in America.  So exactly how much protein does your body really need?  Much less than you think.

According to the American Heart Association and the National Institutes of Health, as little as 50-60 grams of protein is enough for most adults.  This breaks down to about 10-12% of total calories.  Your body only needs .36 grams of protein per pound of body weight.  To calculate the exact amount you need, multiply your ideal weight by .36.  This will give you your optimum daily protein requirement in grams.  Since the amount of protein needed depends on the amount of lean body mass and not fat, ideal weight is used instead of actual weight.  Infants, children, pregnant and nursing women require more protein.

People on high-protein diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat.  Most of these people are unaware of the amount of protein and fat that is contained in the foods they eat.  For instance, a typical 3-ounce beef hamburger, which is small by American standards, contains about 22 grams of protein and 20 grams of fat.  You achieve quick weight loss on these diets because of this high fat content.  High fat foods give you the sensation of feeling full, faster, so you end up eating fewer total calories.  However, this type of protein and fat combination is not the healthiest.  Animal proteins are loaded with cholesterol and saturated fat.  Many people on these diets also experience an elevation in their LDL (the bad) cholesterol when they remain on this diet for long periods.  High levels of LDL cholesterol in the blood clog arteries and is the chief culprit in heart disease, particularly heart attack and stroke.  So while you may lose weight in the short-run, you are putting your cardiovascular health in jeopardy in the long-run.

Another reason weight loss is achieved on these high-protein diets, at least temporarily, is actually due to water loss.  The increase in the amount of protein consumed, especially from meat and dairy products, raises the levels of uric acid and urea in the blood.  These are toxic by-products of protein breakdown and metabolism.  The body eliminates this uric acid and urea by pumping lots of water into the kidneys and urinary tract to help it flush out.  However, a detrimental side effect of this diuretic response is the loss of essential minerals from the body, including calcium.  The high intake of protein leaches calcium from the bones, which leads to osteoporosis.

Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested. Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones.  If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by surgery or other methods.

Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol.  This prevents the build up of arterial plaque which leads to arteriosclerosis (hardening of the arteries) and heart disease, thus reducing the risk heart attack and stroke.  The amount and type of protein in your diet also has an important impact on calcium absorption and excretion.  Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine.  This reduces the risk of osteoporosis and kidney problems.  Interestingly, kidney disease is far less common in people who eat a vegetable-based diet than it is in people who eat an animal-based diet.  By replacing animal protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet. You will be able to improve your health and regulate your weight while enjoying a vast array of delicious, nutritionally dense, high fiber foods.

Remember, eat everything in moderation and nothing in excess.  Also, the only healthy way to achieve permanent weight loss is to burn more calories than you take in.  Anything else is just a gimmick.

To learn more about the health benefits of soy, visit the Virtues of Soy
website at http://www.geocities.com/virtuesofsoy/

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Six Ways Soy Benefits Your Health

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By Monique N. Gilbert

Soy, and most soy-based products, are nutritional powerhouses.  Soybeans are the only plant food that has all of the essential amino acids our body requires, making it a complete protein.  Soy foods do not have any cholesterol, and most are high in fiber.  Soy also has many vitamins, minerals, and phytochemical compounds (like isoflavones) that work together to create numerous health benefits.  Research shows that a daily intake of at least 25 grams of soy protein and 30-50 milligrams of isoflavones can improve and safeguard your health.  This is the equivalent of 1-2 servings of soy foods a day.  Here is a list of soy’s properties and how they can positively affect you.

Soy’s protein and isoflavones lower LDL (the bad) cholesterol and decrease blood clotting (thrombosis), which reduces the risk of heart attack and stroke.

Soy’s protein and isoflavones provide antioxidants, reduce artery clogging plaque, improve blood pressure and promote healthy blood vessels, which protects the body from free radical damage, boosts the immune system, and lowers the risk of atherosclerosis (hardening of the arteries), heart disease, and hypertension (high blood pressure).

Soy’s soluble fiber protects the body from many digestive related cancers, such as colon and rectal cancer.  While its isoflavones may protect the body from many hormone-related cancers, like breast, endometrial (uterine) and prostate cancer.

Soy’s protein enhances the body’s ability to retain and better absorb calcium in the bones.  While its isoflavones slow bone loss and inhibit bone breakdown, which helps prevent osteoporosis.

Soy’s isoflavones help the body regulate estrogen when this hormone is declining or fluctuating, which helps alleviate many menopausal and PMS symptoms.

Soy’s protein and soluble fiber help regulate glucose levels and kidney filtration, which helps control diabetic conditions and kidney disease.

To find out more detailed information about these medical conditions, and soy’s influence and effect upon them, read  Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert (Universal Publishers, $19.95).  This wonderfully written book explains which soy foods are best, the optimum way to eat them and the amounts needed to achieve health benefits.  It also provides 169 delicious easy-to-follow recipes that include tofu, tempeh, soy flour, soymilk, textured soy protein(TVP) and miso.  With this book, you will discover how to easily make soy a tasty part of your everyday diet.  To learn more, visit the Virtues of Soy website at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com