August 2010 Newsletter

Facts About Fats

There is so much talk of fats, healthy fats, bad fats, trans fats.

Saturated fats is the main dietary cause of high blood cholesterol.
Saturated fat is found mostly in foods from animals and some plants.
Foods from animals -- These include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol. Foods from plants -- These include coconut oil, palm oil and palm kernel oil (also called tropical oils), and cocoa butter.

Then we have hydrogenated fats which during food processing, fats may undergo a chemical process called hydrogenation. This is common in margarine and shortening. These fats also raise blood cholesterol. Use hydrogenated fats only if they contain no more than two grams of saturated fat per tablespoon.

Polyunsaturated and monounsaturated fats
-- Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found primarily in oils from plants. Polyunsaturated fats -- These include safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oils. Monounsaturated fats -- These include canola, olive and peanut oils, and avocados. Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated fats in your diet. But a moderate intake of all types of fat is best.

Olive oil is a healthy choice over other fats such as butter, palm and coconut oils because olive oil is a monounsaturated fat that does not increase levels of cholesterol and triglycerides

Certain foods have been shown to be healthy for the heart. Fish like salmon and tuna has the proven benefits of omega-3 oil. Omega-3 may lower the risk of abnormal heart rhythms, help lower blood pressure, fight heart disease and even battle depression. Omega-3 seems to be particularly beneficial to people already at risk for heart disease and those who have experienced a heart attack. Omega-3 oils can be purchased as nutrient supplements. There is no doubt that the omega-3 fatty acids are essential to health.

The Right Vitamins for Crohns

Many studies that have been conducted on crohn's sufferers have found that the vast majority of those with crohn's are generally deficient in vitamins A, B, C, D and E. The natural deficiency of these vitamins is likely due to dietary restrictions, medications, and poor nutrient absorption.

Vitamin A
- Vitamin A is necessary for a healthy normal immune system function, which is required to maintain a healthy mucous membrane. The skin and mucosal cells that line the digestive tract, urinary tract and airways, create a barrier and are the body's initial defence against infection. Vitamin A also plays a vital role in immune response and in the proper function of the adrenal glands which control the way we respond to stress.

Vitamin B9 - B9, also known as folic acid or folate, is vital for the production of nucleic acids, proteins that are essential in cell reproduction and separation. It is thought that a folate deficiency may cause high levels of the amino acid homocysteine, which is believed to play a role in the development of some chronic illnesses. Also, folic acid and crohns deficiency can cause intestinal damage and trigger diarrhea.

Vitamin C - Vitamin C is needed to convert folate into folinic acid (its active form). It is also an essential requirement for the formation of collagen, which the body needs for proper growth, maintenance and development. When taken with bioflavonoids (a vitamin-like nutrient that helps the body to absorb vitamin C), vitamin C can help alleviate inflammation and may even help prevent the formation of fistulas in crohn's sufferers.

Vitamin D - Vitamin D is essential for maintaining healthy bones and cartilage and helps the body absorb calcium. Many crohn's sufferers experience bone loss. Adding the D vitamin and a calcium supplement can improve bone mineral density, and help prevent and control the development of osteoporosis and osteopenia.

Vitamin E - Vitamin E is primarily an antioxidant. This means it helps protect tissues and cells from the damaging effects of oxidation, which can lead to the formation of many diseases. Vitamin E, in particular, has been found to prevent scarring that can occur from crohn's disease.

How to choose quality vitamin and crohns supplements - Not all vitamin supplements are the same, so you should never make the assumption that all products on the market are made with identical ingredients and will provide you with equal nutrients. To ensure a quality vitamin product keep the following in mind:

  • The ingredients used should be all or primarily from organic sources
  • Artificial ingredients should not have been part of the manufacturing process.
  • Nutrients should have been tested for contamination and toxic substances
  • If you have certain food sensitivities make sure that ingredients such as wheat, corn and yeast are not listed in the ingredients.
  • All vitamin supplements ought to have an expiration date

Yoga Increases Strength, Reduces Stress

Alison Johnson writes that studies have shown yoga has many health benefits, including increased flexibility and strength and reduced stress. But starting a new yoga program can be intimidating especially if you have never done a class.

Here are some worthwhile tips from a yoga instructor:

Check with your doctor. Yoga postures might not be good for people with certain chronic health conditions or injuries.

Look up some basic moves before a class. Some common postures are Downward-Facing Dog, Forward Bend, The Bridge, Warrior II and The Cobra. Start with the simple exercises.

Work on your flexibility. Do some light stretching at home in the morning and before you go to bed.

If you are a beginner, tell the class instructor. Never be afraid to ask for help.

Watch others in a class. You can learn a lot about postures -- and how to adapt them based on individual fitness levels -- from students who are more experienced...but don't compare yourself to them. Yoga takes time to master, so be patient and don't strain your muscles too much.
Aim to improve your postures and how long you can hold them with each class. In order to see results, you need to continue taking classes.
Dress correctly. Wear a comfortable but somewhat form-fitting clothing. Yoga is usually done barefoot.

Do not eat right before class. Instead have a light meal or snack a few hours beforehand.

Drink a glass of water before class.

Did You Know???
  • You can find the same natural healthy probiotics from yogurt in foods such as wine, aged cheese, or even sauerkraut.
    Adding the luxury of cheese and wine to your diet will help keep you healthy. Imagine that!! If you wonder what probiotic really means, it is simple. It is defined as any substance that contains beneficial bacteria for the host organism that ingests it. People benefit from eating certain micro-organisms. If you eat even a small amount of wine and cheese, you may save your intestines from certain illnesses later on in life.

  • Babies who are breast fed receive natural microbes from human milk.
    These babies get extra help when it comes to fighting off illnesses and bad bacterias. Doctors will tell you that they receive a lifelong immunity against some intestinal imbalances.

  • Fermented milks of all variations seem to have a long history of consumption and contain healthy probiotics.
    No matter whether the milk comes from cows, sheep, or goats, people have been using the milk ,such as yogurt, aged cheese, and other products to stay healthy. The fermentation was a natural part of life, and people found ways to use the natural product
  In this Issue:
Facts About Fats
The Right Vitamins for Crohns

Yoga Increases Strength, Reduces Stress

Did You Know???
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