Quick Nutrition: Olive Oil, Broccoli Sprouts & Soluble Fiber

New evidence underscore the power of good food.

Olive Oil as Stroke Preventative

Aging increases the chance for stroke, but current research finds that olive oil is a major contributor in stroke prevention. Those with high-intake levels can reduce their risk by more than 40 percent.

The study, published in Neurology, followed 7,625 people divided into three groups, with “no use,” “moderate use,” and “intensive use” of olive oil in their diets. The findings showed that those who used olive oil in their cooking had a 41-percent lower risk of stroke than those with no use, while the participants with the highest levels of plasma oleic acid (a monounsaturated omega-9 fatty acid found at high levels in olive oil) had a 73-percent reduction in the risk of stroke.

Olive oil is already known for its cardioprotective properties as it decreases arterial inflammation, reduces blood pressure, decreases LDL cholesterol, and increases HDL cholesterol levels. According to this study, cerebrovascular incidences like stroke currently exceed those of coronary heart disease, making the findings between intensive olive oil use and lower stroke incidence an encouraging preventative measure.

Broccoli Benefits

The European Journal of Clinical Nutrition recently reported that 5 to 10 grams of broccoli-sprout powder, taken daily, can increase antioxidants in the blood while decreasing oxidative stress.

Researchers examined the impact of broccoli-sprout powder on oxidative stress in diabetics and its effects on insulin resistance. The body metabolizes broccoli into isothiocyanates, powerful antioxidants and anti-carcinogens. Sulphoraphane, a substance from this group, is particularly strong in broccoli.

Diabetics in the study experienced lower levels of MDA (malondialdehyde, a reactive carbonyl compound) and LDL cholesterol as a result of supplementation. Both substances are significant indicators of oxidative stress. While exact dosages are still being refined, the benefits are proving significant in treating diabetics

Deflate that ‘Spare Tire’

Eating soluble fiber decreases the amount of dangerous, visceral fat (deep belly fat) according to a published study in the journal Obesity.

The research found that for every 10-gram increase in daily consumed soluble fiber, visceral fat was reduced by 3.7 percent over five years. The study also found that adding moderate activity to an individual’s daily routine cut visceral fat accumulation by 7.4 percent over an equal amount of time.

Centralized obesity has been associated with hypertension, blood-lipid imbalances, insulin resistance, fatty liver disease, and type-2 diabetes.

Why Spot Body Fat Reduction is not Possible?

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. Spot body fat reduction is not possible. The attempt to do so is not going to work and it will not be for your good.
The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.
1. Healthy Diet Is Important
Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.
So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.
2. Spot Body Fat Reduction Is a Mere Myth
It is not healthy to believe what those people say about the productivity of spot body fat reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?
In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.
Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, spot body fat reduction is not possible. You cannot achieve the goal with simply doing that one abdominal exercise.
The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.
The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.
So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.
Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.
Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.
3. There Are No Shortcuts
Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.
We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.
4. Health and Fitness Require Commitment
Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.
That is why if you will depend on the spot body fat reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.
Do Your Body Fat Reduction the Proper Way
With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.

Healthy Eating – Recommended Daily Allowances During Pregnancy

An intake of recommended amount of vitamins and minerals during pregnancy is vital to the health of you and your baby. The following is your recommended daily allowance during pregnancy. If you already eat a healthy balanced diet, chances are you are already receiving the right amount of vitamins and minerals anyway. However, if you are unsure, check labels to make sure you are receiving what you need for you and your baby.



Recommended Daily Amounts of Vitamins and Minerals During Pregnancy:
Calcium – 1,200mg
Phosphorus – 1,200mg
Magnesium – 320mg
Iron – 30mg
Zinc – 15mg
Vitamin A – 800mcg
Vitamin D – 10mcg
Vitamin E – 10mcg
Vitamin C – 70mg
Vitamin B
Thiamine – 1.5 mg
Riboflavin – 1.6mg
Niacin – 17mg
Pyndoxine – 2.2mg
Folic Acid – 400mcg
Cyanocobalamin – 2.2mcg
Good sources of zinc are; lamb, turkey, sardines, hard cheeses, wholegerm cereals, spinach, peas, watercress and chickpeas. Dried fruits are a good source of zinc, for example figs and apricots. Lentils, wholegrain cereals and green vegetables also contain a good level of zinc.
Good sources of calcium are milk (this includes skimmed and semi-skimmed milk), cheese (please see foods to avoid during pregnancy section), yoghurt, salmon, sardines, bread and almond nuts.
Almond and cashew nuts, sunflower seeds, peas, pulses, green, leafy vegetables, sweetcorn, parsnips, milk, yoghurt, dried figs, wholemeal and granary bread, courgettes, raisins, bananas, dried figs, apricots and wholewheat pasta.
The main sources of iron are meat, fish, wholegrain bread, milk, watercress, broccoli, plain chocolate, prunes, raisins, liquorice, spinach, savoy, pulses and seeds.
Milk, green leafy, vegetables, cheese (please see foods to avoid during pregnancy section), sardines, raisins, dried figs, dried apricots, yoghurt and tofu are good sources of phosphorus.

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