Nutrition Nuts and Bolts (1 of 2)

Ever wonder what those nutrition and health experts are saying? Here’s quick reference list that explains some important key words.

Nutrients. Substances necessary for life that build, repair and maintain body cells. Includes protein, carbohydrate, fat, water, vitamins and minerals.


Vitamins. Essentials substances, found in smalol amouts in many foods, necessary for controlling body processes. Different from minerals because vitamins are organic compounds containing carbon. Includes vitamin A, B vitamis (niacin, riboflavin), vitamin C and more.


Protein. Vital for life, provides energy, structural support of body cells and is important for growth. Made from amino-acid building blocks that contain nitrogen.


Minerals. Essential elements needed by the body in very small amounts. Minerals are inorganic elements, such as calcium and iron, and are found in our foods and water.



Carbohydrate. Key human energy source. All simple sugars and complex carbohydrates (starches) fit into this category.

Detecting Breast Cancer

Early Signs

♦ A lump is detected, which is usually sigle, fir and most often painless.
♦ A portion of the skin on the breast or underarm swells and has an unusual appearance.
♦ Veins on the skin surface become more prominent on one breast.
♦ The breast nipple becomes inverted, develops a rash, changes in skin texture, or has a discharge other than breast milk.
♦ A depression is found in an area of the breast surface.

Women’s breast can develop some degree of lumpiness, but only a small percentage of lumps are malignant. While a history of breast cancer in the family may lead to increased risk , most breast cancers are diagnosed in women with no family history. If you have a family history of breast cancer this should be discussed with your doctor.

Off Lotion.....Off Mosquitos

I brought a tube of this off lotion and made full use of it when I was in the house of my niece. And a couple of weeks ago, I went to La Union Province over the All Saints Day. I brought it there, too. I’ve also been using it lately at home. I reckon the mosquitoes are making themselves quite at home in my flat. Arrggh.

Caltrate .... Vitamins For The Bones

Perfect for everyone!

Treat Your Body Like A Fertility Temple

Truthfully? It’s ideal to eat right years before you get pregnant.

“WHEN YOUR BODY SUSPECTS A nutritional deficiency, it may not allow you to conceive,” so make sure you get your …

VITAMIN C. Foods packed with this antioxidant—think oranges and broccoli—help keep your body mucous membranes, which line the entire reproductive tract, elastic and resilient. C also keeps the cilia in your fallopian tubes in good health.

ZINC. This mineral—found in seafood, meats and beans—helps regulate hormone production

B VITAMINS. These aid the body in putting estrogen, progesterone and testosterone to use. You’ll need an extra serving of B-rich foods, such as whole grains or dark leafy greens, if you’re on the Pill—your body uses even more of these vitamins to process the hormones in oral contraceptives.

CALCIUM. When you do get pregnant, the baby you’re carrying will get first dibs on any calcium you take in. That can deplete your bone stores, so build your calcium bank now by getting at least 1,200 mg a day.

Cardiologist offers heart-healthy tips for women (2 of 2)

Good morning everyone. This is the second part of the article.. "I like to do an initial, thorough heart check at age 40 if a woman has risk factors or a family history of heart disease, or at age 50 if there's no family history or risk factors. I don't recommend heart scans until age 55.

"Women should also be aware of stroke. Stroke prevention is very similar to heart disease prevention. Blood thinners and cholesterol drugs called statins have been shown to help prevent heart attacks and the need for bypass and angioplasty. These same drugs are also proven to reduce the incidence of stroke.

"Women are twice more likely to have a stroke than men. On the other hand, men have more heart attacks than women. We're not sure why, but in the end, it's likely all the same disease process and we treat them similarly. Stroke can have a devastating impact, not only on the survivor, but on everyone who cares for her. It's another dramatic reason to take care of yourself.

"At the Methodist DeBakey Heart & Vascular Center in Houston, we've launched several clinical trials designed to research new treatments and diagnostic tools in heart care for women. The data in one study suggests that if you can perform an exercise treadmill stress test, the likelihood of having a cardiac event in the next five years is really quite low.

"The good news is that heart disease can be prevented. You have the tools at your disposal. Take advantage of them," Kurrelmeyer added. -Indian Express

Cardiologist offers heart-healthy tips for women (1 of 2)

A cardiologist has offered some tips to women to keep their hearts healthy. Dr. Karla Kurrelmeyer at the Methodist DeBakey Heart & Vascular Center in Houston focuses on research and treatment of women with heart disease.

American Heart Month, recognized in February by the American Heart Association, gives her an opportunity to share with women on a broader scale what she shares with her patients year round.
"The most important thing I tell my female patients is to stay to as physically fit as possible. Every woman should work exercise into her lifestyle. Find something you enjoy doing, and do it regularly and often," Kurrelmeyer said.

"In addition to exercising, follow the Mediterranean diet, which is high in fish and fresh vegetables, and low in processed carbohydrates.

"Get your cholesterol checked, especially if there is a family history of heart disease or stroke. At age 20 women are seeing their OB/gynecologists who perform blood pressure checks, fasting lipid panels and fasting sugars. Even young women should pay attention to these numbers and be on alert if any are out of range. If these numbers are abnormal, they indicate that you are at risk for developing heart problems in the future.

"They are early warning signals, which if corrected and treated can help prevent the development of heart disease. Often these numbers can be corrected with lifestyle changes including improving your diet, exercising and losing weight. If these measures fail, they can be easily corrected with medication.

Vital Fact About Vitamins (11 of 11)

Vitamin K

Aids in blood clotting. May help in cancer prevention.

Where and How much % U.S. RDA

Spinach, raw, ½ c, (186 %)
Broccoli, raw, ½ c, (110 %)
Asparagus, cooked, ½ c, (31 %)
Egg, hardboiled, (30 %)
Strawberries, 1 c, (26 %)

Vital Fact About Vitamins (10 of 11)

Vitamin E

Aids in protecting body cells from damaging substances. May reduce the risk of heart attack.

Where and How much % U.S. RDA

Sunflower seeds, ¼ c, (72 %)
Peanuts, roasted, ¼ c, (36 %)
Margarine, 2 T, (31 %)
Oil/vinegar salad dressing, 2T, (27 %)
Egg, hardboiled, (10 %)

Vital Fact About Vitamins (9 of 11)

Vitamin D

Helps the body build calcium and phosphorus into bones and teeth. May help prevent osteoporosis and kidney disease.

Where and How much % U.S. RDA

Herring, 2 oz (128 %)
Salmon, broiled, 3 oz, (90 %)
Margarine, 2 T, (33 %)
Shrimp, broiled, 3 oz, (23 %)
2% milk, 1 c, (20 %)

Vital Fact About Vitamins (8 of 11)

Vitamin C Ascorbic Acid

Maintains healthy gums, blook vessels, muscles, bones and teeth. Helps to promote healing increase our ability to better absorb iron. May reduce the risk of cancer.

Where and How much % U.S. RDA

Kiwi fruit, 1 medium, (123 %)
Green bell pepper, ½ c, (108 %)
Orange juice, ½ c, (103 %)
Broccoli, cooked, ½ c, ( 82 %)
Cantaloupe, ½ c, (57 %)

Vital Fact About Vitamins (7 of 11)

Pantothenic Acid

Vital for energy release from foods, especially carbohydrates. Helps the body make certain hormones.

Where and How much % U.S. RDA

Total cereal, 1 oz, (100 %)
Salmon, broiled, 3 oz, (9 %)
Chicken, roasted, 3 oz, (8 %)
2% milk, 1 c, ( 8 %)
Peas, cooked, ½ c, (1 %)

Vital Fact About Vitamins (6 of 11)

Folacin

Necessary for all cells to function properly. May help to protect against heart disease, nerve damage and some birth defects.

Where and How much % U.S. RDA

Spinach, cooked, ½ c, (33 %)
Orange juice, ¾ c, (20 %)
Peanuts, roasted, ¼ c, (16 %)
Lima beans, cooked, ½ c, (11 %)
Broccoi, cooked, ½ c, (10 %)

Vital Fact About Vitamins (5 of 11)

Vitamin B12

Necessary for all cells to function properly. May protect against heart disease and nerve damage.

Where and How much % U.S. RDA

Salmon, broiled, 3 oz, (82 %)
Ground beef, lean, broiled, 3 oz, (37 %)
Pork loin, lean, broiled, 3 oz, (15 %)
2% milk, 1, c, (15 %)
Cheddar cheese, 1 oz, (4 %)

Vital Facts About Vitamins (4 of 11)

Niacin

Vital for energy release from foods. Important for healthy skin, mouth and nervous system. Sometimes used to help lower blood cholesterol.

Where and How much % U.S RDA

Tuna, water packed, 3 oz, (55 %)
Chicken breast, roasted, 3 oz, (59 %)
Salmon, broiled, 3 oz, (28 %)
Peanuts, roasted, ¼ c, (26 %)
Ground beef, lean, broiled, 3 oz, (21 %)

Vital Fact About Vitamins (3 of 11)

Vitamin B13

Vital for breaking down protein. Helps to keep nervous system and muscles working properly. May protect against some birth defects.

Where and How much % U.S. RDA

Banana, medium, (33 %)
Chicken breast, roasted, 3 oz, (28 %)
Pork loin, lean, broiled, 3 oz, (20 %)
Ground beef, lean, broiled, 3 oz, (12 %)
Salmon, broiled, 3 oz, (10 %)

Vital Facts About Vitamins (2 of 11)

Thiamin
Vitamin B1

Helps to keep the nervous system healthy. Vital for energy release form foods.

Where and How much % U.S. RDA

Pork loin, lean, broiled, 3 oz, (55 %)
Cheerios cereal, 1 oz, (25 %)
Peanuts, roasted, ¼ c, (16 %)
Peas, cooked, ½ c, (14 %)
Whole-wheat bread, slice, (7 %)

Vital Facts About Vitamins (1 of 11)

Learn about nutrients from A to zinc! Find out about super food sources and why the’re important. This guide tells all you need to know about vitamins and minerals in one handy reference, complete with easy explanations of common nutrition terms.

Vitamin A

Vital for proper eyesight in dim light. Maintains healthy hair and skin. May reduce the risk of certain cancers.

Where and How much % U.S. RDA

Sweet potato, cooked, ½ c, (436%)

Carrots, raw, 7.5 inches, (405% )

Spinach, cooked, ½ c, (147%)

Apricots, raw, ½ c, (40%)

Broccoli, cooked, ½ c, (22%)