Good Food Book

Notes about healthy eating. Because healthy eating means longer and better living.


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Fight Baldness With A Steak

Top round steaks are the leanest cut of eating fatty cuts of meat won't keep you from going bald, but it may slow down the process. According to a study from Australia, men who ate lean cuts of meat were less likely to go bald than those who ate fatty cuts of meat.

Another plus: Beef is an excellent source of zinc. And not getting enough zinc can lead to sudden hair loss.

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Just In Time, For Garlic

The second you notice that familiar tickle in your throat, drop everything and head to your nearest Italian restaurant for a plate of garlic bread and shrimp scampi. Garlic has powerful antiviral properties that fight infections.

Just a couple of cloves of garlic, mixed into food, will jump start your immune system and improve your chances of fighting off an illness. If you have to continue the garlic-heavy diet for more than a few days, stick to tomatoey juice with each meal.

Acids in the tomatoes will neutralise the odour-causing oils in the garlic, just as they do other scents - like skunk spray.

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Now, We Can All Have A Beer

Turns out, drinking beer may lower your risk of heart attack. London researchers followed men in the Czech Republic and found that those who drank an average of one beer a day had the lowest risk of heart disease.

But men who drank an average of two or more beers a day lost that extra protection. Doctors conclude that ethanol in the beer thins the blood and helps protect the heart.

So, just one beer folks. One.

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OJ Fixes Up High Blood Pressure

A recent England study reported that increasing the amount of potassium and calcium in your diet will significantly lower your bvlood pressure, whether it's elevated or not.

The minerals will protect your kidneys from high levels of sodium, a known hypertension risk. Calcium-fortified, not-from-concentrate orange juice is a good source of both calcium and potassium, along with vitamin C. Also, according to English researchers, people with the most vitamin C in their bloodstreams are 40 percent less likely to die of heart disease than people with lower levels of the nutrient.

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Seeing Better With Vegetables

Just opening your eyes can make you susceptible to disease. Baisc elements like light and oxygen increase a person's chances of developing vision problems such as cataracts.

But eating half a cup of cooked greens every few days give you enough antioxidants to delay to formation of vision problems by years.

Vegetables Fix Sore Joints

The more cooked vegetables you eat, the lower your risk of developing arthritis, according to a recent Greek study. Researchers studied the diets and health of 330 people and found that those who ate the most cooked vegetables were 75 percent less likely to develop arthritis than those who consumed the least. One possible reason: Heat destroys the vegetables' cell walls, allowing your body to absorb more of the nutrients that would otherwise pass through your system.

Grapefruits Improves Oral Hygiene

Inflamed gums hurt, and they can also mean you aren't getting enough vitamin C. When you don't get enough C, collagen in your body starts to break down. And that process starts in your gums. One grapefruit provides your entire daily requirement of vitamin C.

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Protect Yourself From Sun Exposure

For that, you'll need Vitamins A and C, and lutein.

Ultraviolet rays in sunlight break down vitamin A in your skin. Without that protective shield, you risk looking like Jack Planace by 40. BUt a steady diet of vitamin A can help you build up a reserve of the skin-cancer-fighting nutrient. You'll also need a solid hit of vitamin C; your body uses C to produce collagen, a connective tissue that keeps your skin and facial muscles taut.

The lutein? It's for your eyes - helping to repair damage from the sun, so you won't have to squint while checking ou the talent on the beach when you are 70.

Eat Fish To Fight Breathing Problems

Magnesium can help to improve lung function and reduce the frequency of asthma attacks. Emergency rooms use magnesium to treat patients having acute attacks. Plus, recent research found that asthmatics with magnesium deficiencies spent more time in the hospital than those whose diets were rich in the stuff.

For men with severe asthma, it is recommended to eat at least one serving of fish, seafood, or spinach each day.

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Hamburgers Can Be Healthy Too

Firstly, try to use lean ground beef or turkey! Then try adding ...

A big thick slice of onion. While there's no conclusive proof that onions can help control cholesterol or prevent a heart attack, some preliminary rvidence has been encouraging. Onions contain flavoinoids, which may help reduce risk and coronary heart disease and heart attach by blocking the formation of clotting compounds in the blood. Dutch researches found that in a study of 805 men, those who ate the most flavonoids were half as likely to have a first heart attack and die of heart disease than those who consumed the least.

Grilled mushrooms. These vetables are about 9 percent water, but the remaining 10 percent contains a mother lode of nutrients, including cholesterol-bursting calcium and niacin as well as potassium, riboflavin and iron. Better yet, blend the mushrooms into the ground meat before you cook the patties. You'll us less meat and reduce the fat contant that much more.

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Tea For Tooth

Another good reason to choose tea over coffee: Drinking tea on a regular basis may help reduce your teeth's sensitivity to hot and cold temperatures. The benfit come from tannic acid, a compound in black tea that clogs microscopic holes in your teeht.

Filling these holes helps keep hot and cold liquids from irritating the roots of your teeth, says Normal Bitter, D.D.S, a dentist in Fresno, California. For people with sensitive teeth, a couple of cups of tea each day may be enough to eliminate tooth pain.

Tea also has a natural source of tooth-protecting flouride. Tea contains polyphenols, the same stuff that keeps gum from sticking to your teeth. Drinking a cup before a meal will give your teeth a Teflon-like coating that'll keep cavity-causing sugars from sticking to your chops.

Organic Foods - The Dilemma

Researches studied 8000 men and found that those who at the most fruit and drank the most fruit juice over a period of six years were also the most likely to develop Parkinson's disease. The fruit's probably not to blame, of course. Instead, researches speculate that pesticides and herbicides used on the fruit may have caused the spike in disease.

The Cancer Killer - Baked Beans

Physicians may have figured out why a high-fibre diet may reduce your risk of some cancers. In trials, researches found that cancer cells contain high levels of a protein called interleukin-6. To test the hardiness of the protein, the researches treated it with a compound called butyrate, which is produced when the body breaks down fiber. Surprisingly, the butyrate reacted with the interleukin-6, preventing the growth of cancer cells.

To boost buyrate in your body, eat more whole-wheat bread, oatmeal, and baked beans.

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Turbo-Boost Your Diet With Juice

Wash down your steamed carrots and vitamin E capsules with a nice tall glass of orange juice. New research suggests that drinking an extra glass of orange juice each day will help you get more benefit from vitamin E, beta-carotene and other antioxidant vitamins you take.

The study, from the USDA's Human Nutrition Research Center at Tufts University, found that peopl who boosted their intake of vitamin C to 220 miligrams a day (the equivalent of two glasses of orange juice) retained 18 percent more vitamin E and 13 percent more beta-carotene in the blood than folks who got just 120 miligrams of vitamin C.

Finish Your Broccoli, Have Perfect Posture!

To prevent osteoporosis and the resulting Quasimodofication of your back, you need plenty of calcium. For men that means at least four servings a day of dairy products such as low-fat milk, cheese, or yogurt. But calcium isn't the only mineral you need. Magnesium also lays down new one structure.

Good sources include brown rice, spinach, and broccoli. Wash it all down with at least one 250ml glass of water to ensure that both minerals are absorbed. In short, Magnesium and calcium please.

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Fight Cancer With Coffee

Drinking coffee everyday could reduce your risk to colerectal cancer.

In a report published in the American Journal of Epidemiology, dward Giovannucci, M.D., of Harvard Medical School, analyzed 12 studies and concluded that drinking 4 cups of coffee a day may reduce the risk of colorectal cancer by 24 percent. "Coffee increases the frequency of bowel movements, which may limit the colon's exposure to carcinogens," he says.

But don't rely on coffee alone to reduce your risk. You still need to exercise, cut your alcohol intake, and quit smoking.

More Toast, Less Cholesterol

A new margarine can help lower your cholesterol levels.

In a clinic study, 79 subjects with mildly elevated cholesterol ate margarine containing stanol ester - a plan substance that inhibits cholesterol absorption - three times a day. Their intake: 4 1/2 tablespoons. After eight weeks, their LDL ('bad') cholesterol had dropped by 14 percent. Six weeks after they stopped eating the margarine, the subjects' cholesterol had climbed back to the old levels.

Marketted as Benecol, the new margarine can also be used for cooking. It may reach store shelves later in 2005.

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