You Are What You Eat

You Are What You Eat Eat a Variety of Foods

Foods contain combinations of nutrients and other healthful substances. No single food can supply all nutrients in the amounts you need. For example, oranges provide vitamin C but no vitamin B12; cheese provides vitamin B12 but no vitamin C. 

To make sure you get all of the nutrients and other substances needed for health, choose the recommended number of daily servings from each of the five major food groups: grains, vegetables, fruits, milk, meat and beans.

Vegetarian Diets and 

Nutritional Requirements

Some Americans eat vegetarian diets for reasons of culture, belief, or health. Most vegetarians eat milk products and eggs, and as a group, these lacto-ovo-vegetarians enjoy excellent health. You can get enough protein from a vegetarian diet as long as the variety and amounts of foods consumed are adequate. Meat, fish, and poultry are major contributors of iron, zinc, and B vitamins in most American diets, and vegetarians should pay special attention to getting these nutrients from vegetarian sources.

Vegans eat only food of plant origin. Because animal products are the only sources of vitamin B12, vegans must supplement their diets with a source of this vitamin. In addition, vegan diets, particularly those of children, require care to insure adequacy of vitamin D and calcium, which most Americans obtain from milk products.

Maintain a Healthy Weight

It is important for people of all ages to maintain a healthy weight. People who are overweight increase their risk for high blood pressure, heart disease, diabetes, breathing problems, and other illnesses. 

To maintain a healthy body weight, people must balance the amount of calories in the foods and drinks they consume with the amount of calories the body uses. Physical activity is an important way to use food energy. 

Extreme thinness is also unhealthy. People who eat very little or diet excessively may not get the calories and other nutrients they need for good health.

Aerobic exercise, such as walking, running, swimming, inline skating, and playing soccer, burns fat and calories. Try to do 30 minutes or more of moderate physical activity on most—preferably all—days of the week.

To Decrease Calorie Intake:

• Eat a variety of foods that are low in calories but high in nutrients—check the Nutrition Facts Label on the foods you eat.

• Eat less fat and fewer high-fat foods.

• Eat smaller portions and limit second helpings of foods high in fat and calories.

• Eat more vegetables and fruits without fats and sugars added in preparation or at the table.

• Eat pasta, rice, breads, and cereals without fats and sugars added in preparation or at the table.

• Eat less sugar and fewer sweets like candy, cookies, cakes, and soda.

• Eat Plenty of Grains, Vegetables, and Fruits

• Grain products, vegetables, and fruits are key parts of a varied diet. They are emphasized in this guideline because they provide vitamins, minerals, complex carbohydrates (starch and dietary fiber), and other substances that are important for good health. They are also generally low in fat, depending on how they are prepared and what is added to them at the table.

• Fiber - Fiber is found only in plant foods like whole-grain breads and cereals, beans and peas, and other vegetables and fruits. Because there are different types of fiber in foods, choose a variety of foods daily. Eating a variety of fiber-containing plant foods is important for bowel function, can reduce symptoms of chronic constipation, and hemorrhoids, and may lower the risk for heart disease and some cancers.

• Choose a Diet Low in Fat, Saturated Fat, and Cholesterol

Some dietary fat is needed for good health. Fats supply energy and essential fatty acids and promote absorption of the fat-soluble vitamins A, D, E, and K. 

More Americans are now eating less fat, saturated fat, and cholesterol containing goods than in the recent past. 

Still, many people continue to eat high-fat diets. This guideline emphasizes the continued importance of choosing a diet with less total fat, saturated fat, and cholesterol.

Avoid High-Fat Foods

Some foods and food groups are higher in fat than others. Fats and oils, and some types of desserts and snack foods that contain fat provide calories but few other nutrients. Many foods in the milk group and in the meat and beans group (which includes eggs and nuts, as well as meat, poultry, and fish) are also high in fat, as are some processed foods in the grain group.

Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal amount of carbohydrate or protein. Choose a diet that provides no more than 30 percent of total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories you need. Cutting back on fat can help you consume fewer calories. 

For example, at 2,000 calories per day, the suggested upper limit of calories from fat is about 600 calories (65 grams of fat x 9 calories per gram = about 600 calories).

Maximum Total Fat Intake at Different Calorie Levels
Calories 1,600 2,200 2,800
Total fat (grams) 53 73 93

Saturated fat—Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat to less than 10 percent of calories will help you lower your blood cholesterol level. The fats from meat, milk, and milk products are the main sources of saturated fats in most diets. Many bakery products are also sources of saturated fats. Vegetable oils supply smaller amounts of saturated fat.

Monounsaturated and polyunsaturated fat—Olive and canola oils are particularly high in monounsaturated fats; most other vegetable oils, nuts, and high-fat fish are good sources of polyunsaturated fats. Both kinds of unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. Remember that the total fat in the diet should be consumed at a moderate level—that is no more than 30 percent of calories. 

Monounsaturated and polyunsaturated fat sources should replace saturated fats within this limit.

Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of unsaturated fat known as trans-fatty acids that may raise blood cholesterol levels, although not as much as saturated fat.

Choose a Low Cholesterol Diet

The body makes the cholesterol it requires. In addition, cholesterol is obtained from food. Dietary cholesterol comes from animal sources such as egg yolks, meat (especially organ meats such as liver), poultry, fish, and higher-fat milk products. Many of these foods are also high in saturated fats. Choosing foods with less cholesterol and saturated fat will help lower your blood-pressure and blood-cholesterol levels.

Avoid Too Much Sugar

Sugars are simple carbohydrates. Dietary carbohydrates also include starch and fiber, which are complex carbohydrates. During digestion all carbohydrates except fiber break down into sugars. 

Sugars and starches occur naturally in many foods that supply other nutrients. Examples of these foods include milk, fruits, some vegetables, breads, cereals, beans, and grains. 

Some sugars are used as natural preservatives, thickeners, and baking aids in food. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.

Because maintaining a nutritious diet and a healthy weight is very important, sugars should be used in moderation by most healthy people and sparingly by people with low-calorie needs.

Avoid Too Much Sodium

Sodium occurs naturally in foods, usually in small amounts. One form of sodium is sodium chloride, commonly known as table salt. In the body, sodium plays an essential role in regulation of fluids and blood pressure. 

Most evidence suggests that many people at risk for high blood pressure reduce their chances of developing this condition by consuming less salt or sodium. 

Some questions remain, partly because other factors may interact with sodium to affect blood pressure.

What's in it for you?

A Carrot, an Egg and a Cup of Coffee…
By Anonymous



"When adversity knocks on your door, how do you respond? 


Are you a carrot, an egg or a coffee bean? – It’s definitely something worth thinking about…"


A young woman went to her mother and told her about her life and how things were so hard for her. She did not know how she was going to make it and wanted to give up. She was tired of fighting and struggling. It seemed as one problem was solved, a new one arose.

Her mother took her to the kitchen. She filled three pots with water and placed each on a high fire. Soon the pots came to boil. In the first she placed carrots, in the second she placed eggs, and in the last she placed ground coffee beans. She let them sit and boil, without saying a word.

In about twenty minutes she turned off the burners. She fished the carrots out and placed them in a bowl. She pulled the eggs out and placed them in a bowl. Then she ladled the coffee out and placed it in a bowl.

Turning to her daughter, she asked, “Tell me, what do you see?”

“Carrots, eggs, and coffee,” she replied.

Her mother brought her closer and asked her to feel the carrots. She did and noted that they were soft. The mother then asked the daughter to take an egg and break it. After pulling off the shell, she observed the hard-boiled egg. Finally, the mother asked the daughter to sip the coffee.

The daughter smiled, as she tasted its rich aroma. The daughter then asked, “What does it mean, mother?”

Her mother explained that each of these objects had faced the same adversity … boiling water. Each reacted differently.

The CARROT went in STRONG, HARD, UNRELENTING. However, after being subjected to the boiling water, it SOFTENED and became WEAK.

The EGG had been fragile. Its thin outer shell had protected its LIQUID INTERIOR, but after sitting through the boiling water, its inside became hardened.

The GROUND COFFEE BEANS were UNIQUE, however. After they were in the boiling water, they had changed…THE WATER.

“Which are you?” she asked her daughter. “When adversity knocks on your door, how do you respond? Are you a carrot, an egg or a coffee bean?”

"I personally think that we are so alike in the image of God and yet so different from each other…this is one of the wonders of God….How many people now in the Philippines? How much more in the whole world? Each of us will react differently to any situations thrown upon us…but the good thing is if you have Jesus Christ in your life …however you respond to anything, He will make a way so that the same reaction will do you Good…You have to claim this one if we are son’s and daughters of God…and we will be able to do so if we walk in His RIGHTEOUSNESS…

WE HAVE TO WALK IN HIS LIGHT OR EVERYTHING ELSE WILL BE JUST LIKE WATER…

IT MIGHT BOIL FAST BUT IT WILL EVAPORATE AND BE GONE SOONER THAN YOU THINK BECAUSE WE DON’T HAVE THE RIGHT FOUNDATION!

MEDITATE AND PONDER!

Shared by : Yoanne Maqui ( Guest Blogger)

                 

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WHAT CAUSES FEMALE INFERTILITY?

WHAT CAUSES FEMALE INFERTILITY?


CAUSES OF FAILURE TO OVULATE

Ovulatory disorders are one of the most common reasons why women are unable to conceive, and account for 30% of women's infertility.  Fortunately, approximately 70% of these cases can be successfully treated by the use of drugs such as Clomiphene and Menogan/Repronex. The causes of failed ovulation can be categorized as follows:

Read More

WHAT CAUSES FEMALE INFERTILITY?

Contributed by: R3

Causes of Failure to Ovulate

Ovulatory disorders are one of the most common reasons why women are unable to conceive, and account for 30% of women's infertility.  Fortunately, approximately 70% of these cases can be successfully treated by the use of drugs such as Clomiphene and Menogan/Repronex. The causes of failed ovulation can be categorized as follows:


(1) Hormonal Problems 
     
 These are the most common causes of anovulation.  The process of ovulation depends upon a complex balance of  hormones and their interactions to be successful, and any disruption in this process can hinder ovulation.  There are three main sources causing this problem:

• Failure to produce mature eggs

In approximately 50% of the cases of anovulation, the ovaries do not produce normal follicles inwhich the eggs can mature.  Ovulation is rare if the eggs are immature and the chance of fertilization becomes almost nonexistent.  Polycystic ovary syndrome, the most common disorder responsible for this problem, includes symptoms such as amenorrhoea, hirsutism, anovulation and infertility.  This syndrome is characterized by a reduced production of FSH, and normal or increased levels of LH, oestrogen and testosterone.  The current hypothesis is that the suppression of FSH associated with this condition causes only partial development of ovarian follicles, and follicular cysts can be detected in an ultrasound scan.  The affected ovary often becomes surrounded with a smooth white capsule and is double its normal size.  The increased level of oestrogen raises the risk of breast cancer.
 
• Malfunction of the hypothalamus

The hypothalamus is the portion of the brain responsible for sending signals to the pituitary gland, which, in turn, sends hormonal stimuli to the ovaries in the form of FSH and LH to initiate egg maturation.  If the hypothalamus fails to trigger and control this process, immature eggs will result.  This is the cause of ovarian failure in 20% of cases.
 
• Malfunction of the pituitary gland

The pituitary's responsibility lies in producing and secreting FSH and LH.  The ovaries will be unable to ovulate properly if either too much or too little of these substances is produced.  This can occur due to physical injury, a tumor or if there is a chemical imbalance in the pituitary.

(2) Scarred Ovaries 

      Physical damage to the ovaries may result in failed ovulation. For example, extensive, invasive, or multiple surgeries, for repeated ovarian cysts may cause the capsule of the ovary to become damaged or scarred, such that follicles cannot mature properly and ovulation does not occur.  Infection may also have this impact. 


(3) Premature Menopause 

      This presents a rare and as of yet unexplainable cause of anovulation.  Some women cease menstruation and begin menopause before normal age.  It is hypothesized that their natural supply of eggs has been depleted or that the majority of  cases occur in extremely athletic women with a long history of low body weight and extensive exercise.  There is also a genetic possibility for this condition.

(4) Follicle Problems 

     Although currently unexplained, "unruptured follicle syndrome" occurs in women who produce a normal follicle, with an egg inside of it, every month yet the follicle fails to rupture.  The egg, therefore, remains inside the ovary and proper ovulation does not occur.

Causes of Poorly Functioning Fallopian Tubes

Tubal disease affects approximately 25% of infertile couples and varies widely, ranging from mild adhesions to complete tubal blockage.  Treatment for tubal disease is most commonly surgery and, owing to the advances in microsurgery and lasers, success rates (defined as the number of women who become pregnant within one year of surgery) are as high as 30% overall, with certain procedures having success rates up to 65%.  The main causes of tubal damage include:

(1) Infection 

     Caused by both bacteria and viruses and usually transmitted sexually, these infections commonly cause inflammation resulting in scarring and damage.  A specific example is Hydrosalpnix, a condition in which the fallopian tube is occluded at  both ends and fluid collects in the tube.

(2) Abdominal Diseases 
      The most common of these are appendicitis and colitis, causing inflammation of the abdominal cavity which can affect the fallopian tubes and lead to scarring and blockage.

(3) Previous Surgeries 
     This is an important cause of tubal disease and damage.  Pelvic or abdominal surgery can result in adhesions that alter the tubes in such a way that eggs cannot travel through them.

(4) Ectopic Pregnancy 
      This is a pregnancy that occurs in the tube itself and, even if carefully and successfully overcome, may cause tubal damage and is a potentially life-threatening condition.

(5) Congenital Defects 
      In rare cases, women may be born with tubal abnormalities, usually associated with uterus irregularities.

Endometriosis

Approximately 10% of infertile couples are affected by endometriosis.  Endometriosis affects five million US women, 6-7% of all females.  In fact, 30-40% of patients with endometriosis are infertile.  This is two to three times the rate of infertility in the general population.  

For women with endometriosis, the monthly fecundity (chance of getting pregnant) diminishes by 12 to 36%.  This condition is characterized by excessive growth of the lining of the uterus, called the endometrium.  Growth occurs not only in the uterus but also elsewhere in the abdomen, such as in the fallopian tubes, ovaries and the pelvic peritoneum.  

A positive diagnosis can only be made by diagnostic laparoscopy, a test that allows the physician to view the uterus, fallopian tubes, and pelvic cavity directly.  The symptoms often associated with endometriosis include heavy, painful and long menstrual periods, urinary urgency, rectal bleeding and premenstrual spotting.  

Sometimes, however, there are no symptoms at all, owing to the fact that there is no correlation between the extent of the disease and the severity of the symptoms.  The long term cumulative pregnancy rates are normal in patients with minimal endometriosis and normal anatomy.  

Current studies demonstrate that pregnancy rates are not improved by treating minimal endometriosis.

Additional Factors

(1) Other variables that may cause infertility in women:

•   At least 10% of all cases of female infertility are caused by an abnormal uterus.  Conditions such as fibroid, polyps, and adenomyosis may lead to obstruction of the uterus and Fallopian tubes. 
 
•   Congenital abnormalities, such as septate uterus, may lead to recurrent miscarriages or the inability to conceive. 
 
•   Approximately 3% of couples face infertility due to problems with the femaleís cervical mucus.  The mucus needs to be of a certain consistency and available in adequate amounts for sperm to swim easily within it.  The most common  reason for abnormal cervical mucus is a hormone imbalance, namely too little estrogen or too much progesterone.

(2)  Behavioral Factors: 

       It is well-known that certain personal habits and lifestyle factors impact health; many of these same factors may limit a couple's ability to conceive.  Fortunately, however, many of these variables can be regulated to increase not only the chances of conceiving but also one's overall health.

• Diet and Exercise

Optimal reproductive functioning requires both proper diet and appropriate levels of exercise.  Women who are significantly overweight or underweight may have difficulty becoming pregnant.
 
• Smoking

Cigarette smoking has been shown to lower sperm counts in men and increases the risk of miscarriage, premature birth, and low-birth-weight babies for women.  Smoking by either partner reduces the chance of conceiving with each cycle, either naturally or by IVF, by one-third.
 
• Alcohol

Alcohol intake greatly increases the risk of birth defects for women and, if in high enough levels in the motherís blood, may cause Fetal Alcohol Syndrome.  Alcohol also affects sperm counts in men.
 
• Drugs

Drugs, such as marijuana and anabolic steroids, may impact sperm counts in men.  Cocaine use in pregnant women may cause severe retardations and kidney problems in the baby and is perhaps the worst possible drug to abuse while pregnant. Recreational drug use should be avoided, both when trying to conceive and when pregnant.

(3)  Environmental and Occupational Factors: 

       The ability to conceive may be affected by exposure to various toxins or chemicals in the workplace or the surrounding environment.  Substances that can cause mutations, birth defects, abortions, infertility or sterility are called reproductive toxins.  Disorders of infertility, reproduction, spontaneous abortion, and teratogenesis are among the top ten work-related diseases and injuries in the U.S. today.  Despite the fact that considerable controversy exists regarding the impacts of  toxins on fertility, four chemicals are now being regulated based on their documented infringements on conception.

• Lead

Exposure to lead sources has been proven to negatively impact fertility in humans.  Lead can produce teratospermias (abnormal sperm) and is thought to be an abortifacient, or substance that causes artificial abortion.
 
• Medical Treatments and Materials

Repeated exposure to radiation, ranging from simple x-rays to chemotherapy, has been shown to alter sperm production, as well as contribute to a wide array of ovarian problems.
 
• Ethylene Oxide

A chemical used both in the sterilization of surgical instruments and in the manufacturing of certain pesticides, ethylene oxide may cause birth defects in early pregnancy and has the potential to provoke early miscarriage.
 
• Dibromochloropropane (DBCP)

Handling the chemicals found in pesticides, such as DBCP, can cause ovarian problems, leading to a variety of health conditions, like early menopause, that may directly impact fertility.

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