Lipids

Everything about fats:

Fats and oils are essential nutrients. Fatty deposits in adipose tissue provide:

1. A protective cushion around body organs
2. An insulating layer beneath the skin
3. A concentrated source of energy fuel

Unlike neutral fats cholesterol is not used for energy, its importance is as the structural basis of bile salts, steroid hormones and other essential functional molecules.

Fats represent about 10% of the calories in Oriental diets, yet in American diets they climb over 40%.

The American Heart Association suggests that:

•         Fats should represent 30% or less of the total caloric intake.
•         Saturated fats should be limited to 10% or less of the total fat intake.
•         Daily cholesterol intake shouldn't exceed 250 mg.

             The most abundant dietary lipids are neutral fats also called triglycerides. We eat saturated fats in animal products such as meat and dairy foods and some plants like coconut. Unsaturated  fats are

present in seeds, nuts, and most vegetable oils. The difference between saturated and unsaturated fats resides on their chemical chain.

Fats and oils:

Fats can be divided into two groups; saturated and unsaturated.

Saturated fats:

Saturated fats are mostly derived from animal  products such as meats (cattle and sheep), dairy products and some plants such as coconut, peanut, cottonseed and palm kernel. Saturated fats are solid at room temperature.

In their chemical chain the carbon atoms are saturated with hydrogen. These fats are associated with cardiovascular problems and high cholesterol.Try to minimize their intake to no more than 7% of your total daily calorie allowance.

Unsaturated fats:

Unsaturated fat is a fat that contains at least one double bond within the fatty acid chain. Where double bonds are formed hydrogen is eliminated. Replacing saturated fats with unsaturated ones helps lower the overall levels of  LDL cholesterol in the blood.

Foods containing unsaturated fats are:  avocado, nuts, canola and olive oils. Meat products contain both, saturated and unsaturated fats.

Monounsaturated oils:

Monounsaturated fatty acids are fatty acids that have a single double bond in the fatty acid chain and the rest of the carbon atoms are single- bonded. They have a higher melting point than polyunsaturated fats and lower than saturated fats. Monounsaturated fatty acids are liquid at room temperature but solid when refrigerated.

Monounsaturated oils strike a balance between saturated and polyunsaturated oils, they don't cause cholesterol to accumulate like saturated fats and they don't become rancid as do polyunsaturated ones. They have another advantage they don't deplete the blood of HDL high- density lipoproteins. At the same time they reduce LDL, low density lipoproteins, which cause cholesterol to be deposited in the arteries.

We find monounsaturated fats along with saturated ones in red meat, dairy products, some fruits such as olives and avocados and olive oil, peanut oil, sesame seed oil, whole grain wheat, oatmeal, safflower oil and sunflower oil.

Polyunsaturated oils:

Polyunsaturated fatty acids are fatty acids in which more than one double bond exists within the representative molecule. Polyunsaturated acids can assume a cis or a trans conformation depending on the geometry of the double  bond.

Polyunsaturated oils contain essential fatty acids, linoleic acid and alpha-linolenic acid. Arachidonic acid is in fact a third essential fatty acid, but usually most people have it in excess, because of the high consumption of animal products. Vegetarians can find it in nori seaweed and peanuts.

The essential fatty acids promote  healthy skin and hair, proper support for adrenal and thyroid function and  are required for growth and energy. They promote healthy nerves and arteries and are crucial in the breakdown of cholesterol.

The problem with these oils is that since they contain two or more double bonds in their molecule that can easily accept oxygen thus leading to rancidity, monounsaturated contain only a double bond and saturated none. As they oxygenate and become progressively more rancid, they create free radicals in the body which promote aging and weaken immunity.

Cis and Trans

The difference between Cis and Trans fatty acids is on the orientation of the Hydrogen atoms in relationship to the double bond. Cis means on the "same side", Trans means "across". Naturally occurring fatty acids generally have  Cis configuration. Oleic oil found in olive oil has a Cis configuration, a V shape. Elaidic oil, a trans configuration has a straight line shape.

       A brief history of trans fat:

• 1890's Nobel laureate Paul Sabatier worked to develop the chemistry of hydrogenation,which enabled the margarine, oil hydrogenation and synthetic methanol industries. Whereas Sabatier considered  hydrogenation of vapors only,
• 1901German chemist Wilhelm Normann went a step forward by hydrogenating liquid oils,
• 1902 Normann patented the process of hydrogenation of liquid oils.
• 1909 Joseph Crosfield & Sons, a plant in Warrington, England began commercial production of the new hardened fat.
• 1909 Proctor & Gamble acquired the US rights of the Normann patent.
• 1911 Proctor & Gamble began marketing the first Hydrogenated shortening: Crisco, compossed largely of partially hydrogenated cottonseed oil. They would give away free cookbooks in which every recipe included Crisco.
• 1937 world War begins and we see an increase in the consumption of margarine because butter is rationed.
• 1957 The American Heart Association first proposes that a reduction on saturated fats can reduce the chances of developing heart disease.
• 1984 Consumer advocate groups campaign against the use of saturated fats for frying in fast food restaurants.
• 1990's Numerous studies show a positive correlation between the use of trans fats and an increase on LDL (bad cholesterol) levels and heart disease.
• 1999 US government proposes a law requiring food manufacturers to list trans fat amounts on their food labels.
• 2006 Trans fat labeling becomes mandatory in the USA. The American Heart Association specifies that the limit of trans fat should not exceed 1% of the daily caloric intake.

For more information, please visit www.heart.org/cholesterol/prevention

Astragalus

                Astragalus is native to Asia,(northern and eastern China, Mongolia and Korea). There are several species but there are only two used in Chinese medicine: Astragalus Membranaceus and Astragalus Mongholicus, other species might have noxious side effects This herb have been used for thousands of years in Chinese medicine.

                Astragalus is a perennial plant of the pea family. The roots are where we find its medicinal properties. In China it has been used for centuries to boost the immune system. Clinical research in Western medicine is beginning to understand the beneficial effects of astragalus  and its stimulating action on the immune system.There are several compounds that promote this action: flavonoids, polyssacharides, glycosides, amino acids and some trace minerals.

                Benefits

• Astragalus main benefit is to enhance the immune system, it is helpful in preventing the common cold.
• Used in combination with other herbs is beneficial in the treatment of cancer. It doesn't destroy the cancer cells, but by strengthening the immune system helps combat the disease.
• Also it has antiviral and anti-inflammatory properties.
• Treats diabetes and protects the liver.
• Helps protect the body against stress (physical, emotional and mental).
• Contains antioxidants, improving the cardiovascular system.
• Helps on the recovery of the effects of chemotherapy and radiation. 
• Beneficial to treat colds and upper respiratory infections.
• Increases metabolism and energy. 

        Side effects

        There are no side effects if used with caution by healthy adults. It interferes with corticosteroid medicines. Also it may decrease the effect of drugs that suppress the immune system.

        How to use astragalus

        Use the root to make tea, 3 to 6 grams of dried root per 12 oz. of water. Also can be used in capsules or tincture, follow manufacture instructions. As always buy from a reputable health food store.

        Used in combination with shitake mushrooms, American ginseng,Suma nad Pau d'arc, which are among the most powerful immune tonics available, it is excellent in the treatment of cancer and viral diseases.

        Personally I use it in soups, just add it along with other roots and vegetables. I brew it with licorice, it makes an excellent tea.

parsley

   Parsley, Latin name Petroselinum, it has a slightly warming nature. It is a biennial, bright green herb. It has a pungent, bitter and salty flavor, the latter makes it an excellent salt substitute. This herb is common in Middle Eastern  and Western cooking.

            There are two types of parsley mainly used in cooking: the curly leaf variety and the flat leaf one also known as Italian parley. There is also a variety of parsley grown as a root vegetable.Its roots are thicker than the ones cultivated for their leaves, this variety is used in Eastern European cuisines mostly in soups and stews.

            Parsley is a member of the carrot family and it has a very high nutritional value. It contains  vitamin C, K and B, as well as Calcium, Iron, Magnesium, Phosphorus, Potassium  and Zinc.

• Contains Omega 3 fatty acids, important for renewal of heart and arteries.
• Dries mucous conditions.
• It is effective in most kidney and urinary problems, with the exception of kidney inflammation..
• Strengthens adrenal glands.
• It is successful in the treatment of ear infections and earache.
• It is a cancer preventive.
• Some Native Americans used it as a tonic to strengthen the bladder.
• When crushed and rubbed on the skin alleviates the itching from mosquito bites.
• Parsley contains the essential Apiol, which is proven to stimulate the kidneys due to its diuretic benefit. Also related to Amenorrhoea and Dysmenorrhoea. In the middle ages it was used to promote abortion. If used in excess can cause headaches, ringing of the ears and vertigo.

herbs

•        Herbs are plants whose leaves, seeds, flowers or roots are used for flavoring foods or in medicine.Everybody has heard of chamomile, ginseng, echinacea, ginger and so on.

•       Herbalism is the study or practice of using plants in medicine and cookery.

               There are four methods of herbal preparation:

•      Infusion 

               Infusion is a drink prepared by soaking herbs in  boiling water to extract their flavor or healing properties. Pour boiling water onto the herbs, cover it and let it brew for about 20 minutes. strain and drink. Use about one ounce of herbs to a pint of water.

•      Decoction

               Decoction is a concentrated liquid produced by  heating or boiling a substance (herbs). Decoctions are made from roots, bark, seeds or stems. simmer an ounce of herbs for 1 and a half pints of water for 30 minutes to an hour in a covered pot.Strain and ready to drink.

•      Tincture

               Tincture is a medicine made by dissolving an herb in alcohol producing an extract. Soak a couple of ounces of the herb in a pint of alcohol 80 proof, like vodka. Shake the mixture daily for about a minute. After 14 days strain the liquid. Store in a dark glass container. Drink 20 drops once or twice daily.

•       Capsules 

                A simple way are encapsulated herbs or herb preparations, you can do it yourself or buy them ready. To encapsulate the herbs they have to be powdered.

congee

What is congee?

         Congee is a rice porridge used in China and other Eastern countries as a breakfast food. Basically use a handful of brown rice and cook it in six parts of water. Bring it to boil, cover it and cook it at the lowest flame or setting for 5 or 6 hours. The longest you cook it the more powerful it becomes.

         This simple food is easily digested and assimilated, tonifies the blood and is nourishing. Since rice strengthens the spleen-pancreas digestive center, by adding other foods to the congee, their nutritive value will be enhanced.

• Use  congee instead of rice with fish and vegetables.
• Add to vegetable burger's mix.
• Use it to make sushi.
• Mix congee with yogurt and honey as a late night snack. 

      Be creative.

salt, friend or enemy?

           Salt is present on almost any table, at every restaurant, cafeteria, fast food joint and home in America. I remember back in the early eighties when I decided not to use salt, not even when cooking pasta, my husband thought that I had lost my mind.

            Nowadays foods tend to be refined, depriving them of the richness of nutrients essential for our health and substituting them with chemicals that give them flavor. Again flavor versus nutritional value. salt is just one more example of modern times trends.

            chemical content
  
            Natural sea salt is mostly chloride 55.18 % and sodium 30.59%, also contains sulfate, magnesium, calcium, potassium and other trace minerals. Refined table salt 99.60% sodium chloride, plus other chemicals and anti-caking agents to make it flowing.

            pros and cons

• Salt gives food an earthy, more substantial quality, too much salt and instead of enhancing the natural flavors of food, all you taste salt.
• Salt can be used externally on wounds and minor abrasions to alleviate them, yet its excessive consumption is detrimental to the blood, makes the complexion look lusterless.
• Another paradox is that salt softens hard lymph nodes and muscles and promotes bowel function, but too much salt hardens the arteries.
• Salt benefits the renal function, too much salt damages the kidneys.
• A small amount of salt enhances the absorption of nutrients, too much salt interferes with the absorption process and depletes calcium.
• Salt is contraindicated in high blood pressure and there is a positive correlation between them.

   
          how much salt is safe?

          The daily average shouldn't exceed 2,500 to 3,000 milligrams, yet Americans daily average exceeds 17,000 milligram.

           alternatives

           Certain cultures never used salt in the preparation of food, but unless you suffer some medical condition, there is no need to be so drastic, remember a pinch of salt is enough to enhance the flavors of your meals. Always use natural sea salt, it is naturally dried with the sun. It looks a bit grayish and in crystal form.

           A very good alternative is dulse, dulse is a seaweed and not only has the salt form the sea but the iodine , which makes it the perfect substitute for refined table salt.
      

• Rinse the seaweed with cold water, checking for bits of seashells.

• Use it like any leafy vegetable.

• Can be oven toasted.

• Blend with soups, mashed potatoes, vegetable burguers, salads, etc.

           "Salt should enhance the flavor of food, not dominate it."

let's take a walk

Introduction

         Any fitness program should be tailored to your specific needs. The intensity of the program as well as your physical condition are of paramount importance.

• Begin slowly and increase the length of your workout slowly, always following it with periods of rest.
• Always begin your workout with a cooling down session. Warming up and cooling down avoid injuries.
• The intensity of your workout depends on your age, fitness, weight, illnesses, previous injuries, related activities and so on.
• If you are a smoker you should quit or try to cut down.

       Walking is an excellent exercise to develop your cardio respiratory fitness,also beneficial if you suffer from:

• heart disease
• osteoporosis
• diabetes
• high blood pressure
• obesity
• insomnia

     Remember that a nutritious diet based on whole foods is essential to obtain the maximum benefits from any workout. Nutrition and exercise are the foundation of a healthy body.

     Few tips

• Beginners should start walking one mile and a half to two miles.
• After a week increase the length of your walks by half or one third of a mile.
• Your posture is very important, walk tall.
• Always combine brisk pace with strolling, stress/rest, these resting periods help on long walks to recover from the exertion of the fast pace.
• Establish a routine and adhere to it. 
• When the weather doesn't cooperate with outdoor workouts, use the treadmill.

      Safety

• Always carry your ID and your cell phone
• Avoid desolate areas, specially when walking alone.
• Walk in areas that are familiar to you.
• When walking in the city, be alert of your surroundings and don't use headphones.
• Walk against traffic.
• When walking in the dark, wear reflective material.
• Walk on your right..
• Wear clothes that are comfortable and adequate to the weather.
• Wear walking shoes, every 500 miles you should get a new pair of shoes. (if you walk 10 miles a day, you should get new shoes every month and a half or two).