Health For Bad Breath
An individual is only ascertained healthy not only by his physical outlook, but a culmination of other factors. Your breath is sure part of your being, in fact, without it, you are as good as dead. If your breath stinks and causes people unfriendly and unpleasant odor, of course you are not as healthy as you think you are.
When all of a sudden, people start to step a back from you while you speak with them, or they even want to avoid direct face-to-face contact with you then watch it! You need a complete health system. You need a state of overall fitness. You breath is only as fresh or bad as your lifestyle and choice of living.
Bad Breath is a state where the air you exhale from the mouth stinks. It is a state that interferes greatly with your personal, social and professional pursuits and corresponding success. Let alone, it can cause much more harm than it ordinarily sound. You need health for Bad Breath and you need it fast! Not as soon as possible – you need it now. These tips will give health to Bad Breath sufferers;
Drink a lot of waterChew sugarless gums and mintsDrink water and use it to clean your mouth thoroughly after eating. This is more important especially after eating foods high in protein. There are two reasons for this – it moistens the mouth and removes the food particles that will feed the bacteria or in themselves cause odor.Thorough brushing and flossing should be incorporated in one’s daily cleaning routine. Flossing should be more emphasized. [just in case, flossing means to clean in-between your teeth with a special material]If you are on Atkins diet, the odds are even greater, because the core of Atkins diet is for you to break fats into ketones to produce ketosis. Ketones causes’ very bad smell and they get into the saliva – Bad Breath originates from the mouth! It is wiser to change the diet.Minimize greatly your consumption of garlic, onions, chili powder, alcohols, hot peppersMake sure the state of your gums and teeth are perfect. Check on your dentist or regular examination.In summary, what we have analyzed in your quest to treat bad breath is this.
Reduce greatly the sum total of these bacteria that exist in your mouthReduce greatly what makes them thrive; the types of food we take in, the kinds of diet we follow, the debris that remain in between our teeth after eating.Reduce greatly the type of environment in which these bacteria thrive.
That’s it on health for Bad Breath, Visit freshbreath4life.blogspot.com/” target=”_blank freshbreath4life.blogspot.com for more simple incredible ways to eliminate bad breath fast!
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Declining Health and the Automobile
No one will deny that the automobile is one of the greatest
single invention in all of recorded human history. Travel time
has been reduced from weeks and months to days, and sometimes
hours or minutes, because of it. Yet the problem is that we have
become too dependent on it. Motorized transportation has been
abused.
People will drive their cars to go to the corner store. And what
about the malls? They will literally fight for the opportunity to
park as close to the entrance as possible—even if they have to
park illegally, or in spots designated for the handicapped! No
doubt if people could park in the lobby, they would.
What is the trade-off for the misuse of the automobile? The
opportunity to walk is lost. Walking is great for cardiovascular
conditioning and weight control (which translates into weight
loss for a great majority of people.) America is already a nation
of overfed and under exercised people.
In countries where cars are owned by the wealthy few, people walk
much more than we do here in America. Americans average less than
a mile a day whereas people in other nations average several
miles. No wonder we are a nation of overweight and obese
individuals with bulging waist lines. We are eating more (mostly
the wrong kinds of foods) and exercising less.
I recently had to leave my Ford Explorer at a body shop for
repairs to the rear bumper. When I left my truck at the shop, I
was asked if I needed a ride home. I said “no.” The attendant
then asked me if I was sure. I said “yes,” I was sure. This body
shop is about ½ mile from where I live. I could easily have
gotten a ride home.
God has a plan for each and every one of us. That plan can only
be completely fulfilled when we are physically capable of
performing it.
How could the apostle Paul have fulfilled his mission if he was
overweight, and couldn’t walk a couple of miles without doubling
over from exhaustion and pain? What if his body suffered from
high blood pressure, heart disease, type 2 diabetes or other
crippling medical problems brought on by lack of exercise and
poor eating habits? He probably would have died prematurely
before establishing all of the churches we read about in the New
Testament portion of the Bible!
In saying all of this I am not minimizing the importance of the
automobile. It is a necessity in today’s society. I would be the
first to admit it. But at the same time no one should allow it to
deprive the body of the exercise it needs. Remember the adage
‘use it or lose it?’ Well it’s true. Unused or under utilized
muscles will atrophy and grow weak.
Joseph Elijah Barrett is president of Spirit of Truth Ministries which promotes health and wellness. This article is based on his new book “Living a God-Glorifying Life Through Good Health.” This book may be purchased through Spirit of Truth Ministries at the following link: spirit-of-truth.com spirit-of-truth.com.
Joseph is a certified Nutrition Specialist. He brings his message of health and wellness through exercise and nutrition to community and church groups, book signings and other venues.
Joseph is available for lectures and seminars. He can be contacted at email address: mailto:inquiries@spirit-of-truth.com inquiries@spirit-of-truth.com.
Cosmetic Surgery – What Is It?
Cosmetic Surgery, or aesthetic plastic surgery, are the titles given to surgical procedures designed to help improve a person’s appearance by reshaping certain facial or bodily features. Everyday more people are undergoing this type of surgery to tidy up those parts of their body they do not like, from tummy tucks to nose jobs and beyond.
Cosmetic surgery is a very popular form of surgery; for instance, the American Society of Plastic Surgeons stated that in the year 2006 almost 11 million cosmetic plastic surgeries were carried out just in the United States.
If you’re thinking about cosmetic surgery, you should ask your surgeon for further info about the particular procedure and what you should expect. Also, note that all surgery does carry some uncertainty and risk, including the chance of infection, blood clots, bleeding, and bad reactions to the anesthesia. Before you decide to go ahead with cosmetic surgery a consultation with your surgeon will help to determine whether or not you are a suitable patient.
The best way to reduce your risks is by opting for a qualified plastic surgeon and closely following his/her advice, before and after the surgery is performed. It is vitally important that people should find out about the qualifications and experience of surgeons, doctors, nurses and any other practitioners who offer treatments.
Inquire about the surgeons medical education and training specific to cosmetic surgery. Whether you are considering cosmetic surgery or reconstructive surgery, you need a ASPS Member Surgeon with the skill and training to help achieve your aims. You must always bear in mind that physicians specialize in many different areas of cosmetic surgery and a lot of them are not experts in every area.
There is no doubt that Cosmetic Surgery can help you feel really good about yourself, and can renew your self-confidence and raise your self-esteem by restoring pride in your appearance. There are many sources of information that can provide you with details and advice regarding cosmetic surgery. At the end of the day the most important thing is not to rush into into it, do your research, get some good advice, and hopefully it will work out well for you.
James Hunaban is the owner of – cosmetic-surgery.health-info4u.com/ cosmetic-surgery.health-info4u.com/ – a site full of
Build Muscle Plan
I have a great build muscle plan for you to use. I recently discovered the 3 main ingredients to build massive amounts of muscle. I would like to share them really quickly with you today. I guarantee that if you follow the below steps, you’ll see great results in your body.
There are few things you need to do to build muscle. Plan the amount of food you’re going to have to eat everyday. Eating healthy is one of the most important parts of gaining muscle mass. Not only do you have to eat healthy, you have to eat a lot of food to make sure your body has enough fuel to continue on. There is a certain formula that I like to use to find out just how many calories are needed to build muscle. Start by multiplying your current weight by 20, the result of this number will give you the amount of calories you need to eat everyday. So if you weigh 180 pounds, more than likely you’ll need 3,600 calories to see muscle growth.
Now that you realize how important healthy eating is, you need to come up with a great workout plan. Start by only doing compound exercises during your training. So make sure you do bench press, squat, deadlift, military presses, and pull-ups at least one per week. I prescribe a set/rep volume of 5X5. This has always given me the best results. However, don’t stay on this scheme for too long. I like to mix it up every few weeks to keep my body guessing as to what I am going to do next.
And finally, you need to make sure that your body has had enough rest. Sleeping at least 8-9 hours per night will help your muscles recover quicker. When you are sleeping your body releases HGH which helps your muscles repair and grow back stronger. I hope this plan to build muscle will help you along your journey.
By Shaun Allen
I did leave out some more important tips to build muscle, they can be found at this special page- betterbodyjourney.com/adtrackz/go.php?c=buildmuscle betterbodyjourney.com/adtrackz/go.php?c=buildmuscle
5 Steps To Eliminate TMJ and Tooth Grinding Forever
If you’re reading this article, I’m sure that you’re acutely aware of the severe pain and discomfort that TMJ and tooth grinding in general can cause. While millions of people worldwide suffer from this painful disorder, few sources of information tell you exactly what you can do to eliminate TMJ and tooth grinding.
Well, fear no more!
I have compiled five steps that can help you eliminate TMJ, tooth grinding and the severe pain and discomfort associated with these conditions forever!
Step #1 – If you currently chew gum, stop. Also pay attention to how you are chewing your food. Try to chew your food using both sides of your mouth, rather than just one side. This will help to balance the strength of your jaw muscles. Sometimes this is all that is needed to gain some well needed pain relief.
Step #2 – Make an effort to keep your jaw in proper alignment. The correct way to hold your jaw is to keep your lips together, but your teeth slightly parted. This will help to keep your jaw muscles relaxed.
Step #3 – Pay attention to your posture. Incorrect posture can lead to abnormal stresses on all of your muscles. If abnormal stresses are placed on your neck or jaw TMJ may be the result. If you are unsure where to begin, take up yoga.
Step #4 – Perform regular cardiovascular / aerobic exercise. This type of exercise not only reduces stress, but also causes your body to release endorphins, your bodies “natural painkillers”. A release of endorphins can help to ease TMJ related discomfort by alleviating some of the pan associated with TMJ and giving you an overall sense of wellbeing.
Step #5 – Eliminate caffeine from your diet. As simple as this seems, many people are addicted to caffeine these days. The main thing to remember here is that caffeine in combination with the everyday stress of life, leads to extra muscle tension. This extra muscle tension places abnormal stress on the muscles in your body and can lead to muscle imbalances.
Conclusion
If you are serious about eliminating TMJ and tooth grinding from your life forever, simply follow the steps outlined in this article. While these steps will not help everyone completely eliminate TMJ and tooth grinding from their lives, they will certainly point you in the right direction.
For more information on how to eliminate TMJ and tooth grinding from your life forever visit: tmj.free-fit.com/eliminate_tmj_forever.html tmj.free-fit.com/eliminate_tmj_forever.html
New Research Methods May Lead to Integrative Treatments In Texas
Steve Mister, President and CEO of the Council for Responsible Nutrition, called upon scientific colleagues during this May’s symposium to consider alternative methods for studying nutrition and the effects of dietary supplements.
This year’s symposium, The Workshop, drew scientists and medical practitioners from across the country to discuss new research in the field of nutrition. While the current model for testing the health effects of particular nutrients and nutritional supplements utilizes randomized clinical trials (RCTs) and evidence-based medicine (EBM), the same methods employed to test the efficacy of pharmaceutical drugs, Mr. Mister urged scientists to consider approaches that may be more reflective of the complex nature of nutrients.
“(I) recognize (the) scientific rigor or RCTs…but we can’t ignore all other research — case-control and cohort studies, and other epidemiological data…(that) may be just as rigorous for proving hypotheses as well as developing them.”
The repercussions of these seemingly simple statements may be huge for the natural health, healthcare, and health insurance industries. The entire country, from Texas, to California, to New York would be dramatically impacted by national organizations’, such as the American Medical Association’s, acceptance of data from studies other than the standard RCTs and EBM. Evidence integrated from observational studies focusing on nutritional supplements may eventually allow for the prescription of nutrients and supplements to, at least in part, officially treat certain conditions.
Texas, with its high levels of chronic diseases such as diabetes, and its fight against the growing epidemic of obesity, may particularly stand to benefit. Imagine a diabetic patient walking into a medical clinic in Dallas, Houston, Austin, or any other part of the state, and receiving supplements, along with other drugs, to treat the condition.
Some of the main differences between pharmaceutical drugs and nutritional supplements lies in the complex nature of nutrients, which interact with multiple tissues and body systems on multiple levels, and are often interdependent. For instance, research suggests that calcium supplements may have a greater effect when taken with vitamin D. RCTs isolate one or two compounds, at a single dose, for a few years at a time at best, and collect the data independently from other substances (such as nutrients) the subject may be ingesting.
Chronic diseases take years to develop, and perhaps years in order for nutrients or other natural supplements to have an effect. It is not possible to isolate single compounds within nutrients, test and analyze them over only a few months or years, and exclusively use data that has a clear, direct connection with those compounds. To isolate and test every active compound in even the most simple of natural remedies, such as garlic, would literally take decades, and would still probably miss very important pieces of evidence.
To discount observational studies simply because they are not confirmed by a clinical trial may also be dangerous. Too many variables affect the outcome of nutritional studies, many of which cannot be controlled, and perhaps should not be controlled, to collect the most accurate data. Such evidence may take longer to sift through in order to find cause and effect, particularly considering nutrients’ symbiotic relationship with other compounds and hormones, but finding accurate answers would be worth it.
Many others at The Workshop agreed that a single research approach, like RCTs, may not be suitable for such a complex task. In contrast to pharmaceutical drugs, “nutrients have beneficial effects on multiple body tissues, and interact in a dynamic fashion with other nutrients,” said Jeffrey Blumberg, Ph.D., of the Friedman School of Nutrition Science and Policy at Tufts University.
Robert C. Hearney, M.D., of Creighton University’s Osteoporosis Research Center: “(Scientists) …have eagerly embraced an evidence-based medicine approach without checking to see if it fits nutrition context.” He went on to say that RCTs impose constraints ill-suited to testing nutrients and vitamins.
According to these scientists, observational studies may, in fact, be a better method for collecting data on dietary and nutritional supplements, supported by RCTs and EBM. Observational studies can better represent typical populations, typical behaviors, and how food and supplements are, in reality, used. Observational studies also bypass an important ethical dilemma: it’s simply not conscience to deprive a subject of a vital nutrient, just to see which tissues are affected and how.
Many nationally-recognized organizations already use observational and experimental studies for data collection. The Institute of Medicine’s (IOM) Dietary Reference Intakes, or DRIs, are based on data collected from observational and experimental studies. The Dietary Guidelines for Americans, developed by the U.S. Department of Agriculture (USDA), uses primarily clinical trials and observational studies, including cross-sectional, case-controlled, and cohort studies.
This new attitude is welcomed by the natural health community, which has been arguing the same point for years. Specific nutrients, foods, and herbs do, in fact, have a marked effect on many diseases and conditions, but precisely how most of them work is still a mystery. It’s the observational, and other methods of study, that confirm this.
For instance, herbal formulas created by practitioners of Traditional Chinese Medicine are often extremely complex, and, in order to work to their best advantage, are tailored to each individual. Few specific compounds can, as of yet, be isolated and linked with one particular effect with any accuracy, but practitioners have recorded volumes upon volumes of “anecdotal” data over thousands of years stating that they work. Viral counts have been known to go down, the efficacy of immune systems have increased, and discomfort and disease all but eliminated in certain cases.
Similarly, acupuncture — a process Chinese medical practitioners articulate as a method for clearing energy paths, called meridians, and a treatment articulated by Western medical practitioners as a method used to release certain natural compounds and reduce inflammation — is an approved therapy for Carpal Tunnel Syndrome. We don’t know precisely how it works, but somehow it just does. To discount such evidence simply because the data cannot be properly collected and analyzed through RCTs would not only be foolish, but would also deprive patients of receiving a possibly effective treatment.
So, if such research approaches are already accepted by national institutes, why are they not used more often? Part of it, simply and unfortunately, is money. Makers of dietary supplements are not allowed to claim their products treat or cure any disease. This provides less incentive for those with greater financial resources to fund such projects. Even if they were to find strong evidence that certain supplements do, in fact, treat and/or cure disease, they would not be allowed to advertise it.
The American public is growing more accepting of data collected through methods other than the traditional RCTs and EBM, however, as evidenced by the growing herbal, organic foods, and natural health care industries. Several universities across the country, in fact, now offer accredited, post-graduate, four-year degrees in Chinese and naturopathic medicine, much like graduate degrees in allopathic medicine (which produce M.D.s). With policies of open communication and integration, these two schools of thought, with their different research methods, may accomplish more medically in this era than ever before.
What supplements you take, and how nutritiously you eat, affects your health. How you take care of yourself will certainly affect you as you age, and eventually your wallet, as well. If you’re a young individual who tries to keep informed and maintain a healthy condition and lifestyle, you should take a look at the revolutionary, comprehensive and highly-affordable individual health insurance solutions created by Precedent specifically for you. Visit our website, www.precedent.com, for more information. We offer a unique and innovative suite of individual health insurance solutions, including highly-competitive HSA-qualified plans, and an unparalleled “real time” application and acceptance process.
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Is The Laser Stop Smoking Treatment Right For You?
You’ve heard of laser vision treatment; you’ve heard of laser unwanted hair removal treatment; you’ve even heard of laser hair re-growth treatment. But have you heard of laser stop smoking treatment?
Maybe not. But if you’ve heard of acupuncture being used to help people quit smoking, you will have an idea of what a laser stop smoking treatment is. Acupuncture is an ancient medicinal art and has been used to assist those trying to kick their nicotine addictions for nearly thirty years; laser stop smoking treatment first appeared in 1989.
Acupuncturists pinpoint the lower earlobe as the pressure point which curbs the craving to smoke, and low level, or “cool”, laser stop smoking treatment also targets the lower ear lobe with a laser pulse. The theory behind both treatments is that they stimulate the release of endorphins, the body’s natural pain killers, leaving the patient in a state of deeply relaxed well-being.
Advantages Of The Laser Stop Smoking Treatment
One advantage of the laser stop smoking treatment is that, for those who are needle-shy, sharp instruments are nowhere to be seen. Laser stop smoking treatment rarely has side effects, although a few users have reported warmth or tingling in their earlobes.
Because the power of the laser stop smoking treatment is the equivalent of that generated by a 60-watt light bulb, there is no chance of the patient’s being burned.
For those who are uncomfortable with the disrobing involved in acupuncture smoking cessation therapy, low level laser stop smoking treatment offers a comfortable alternative. The laser, however, must be used by a trained technician.
Some providers of the laser stop smoking treatment claim that it not only stimulates the body to release craving-eliminating endorphins; it also enhances the body’s detoxification, hastening the removal of nicotine from the blood and tissues, and speeding the withdrawal process.
Precautions About The Treatment
Because the treatment is not a recognized medical treatment, health insurance will not cover its cost. And the laser stop smoking treatment isn’t cheap; the best-known of the companies offering it charge $349 for a smoking cessation “program” including a half-hour treatment, some vitamins, and a stop-smoking video.
While the centers providing laser stop smoking treatment have claimed a success rate in excess of 85%, those figures are under scrutiny by the Public Citizen’s Health Research Group. They have petitioned the FDA to stop the companies from promoting their lasers as tools for smoking cessation treatment, because they have not been given FDA approval for such a use.
In other words, the effectiveness of the laser stop smoking treatment has not been officially established, so there is no guarantee it will work for you. But if you don’t mind spending the money, and have tried everything else to quit, you can always take the chance that you will be one of the lucky ones for whom it really works.
You can also find more info on stopsmokingaidsguide.com/Acupuncture_Stop_Smoking/ Acupuncture Stop Smoking and stopsmokingaidsguide.com/Hypnosis_To_Stop_Smoking/ Hypnosis To Stop Smoking. Stopsmokingaidsguide.com is a comprehensive resource to know smoking & how to get it off.
Stave Off Exercise Boredom & Resist Fatigue By Counting Reps Differently
Are you stuck in a rut, doing the same number of repetitions in a set, and the same number of sets, session after session?
I’ve found a way to break the monotony, reduce overall fatigue, and still get my full workouts in.
I count differently.
For example, let’s say I need to do 100 repetitions. Typically, this could involve 10 sets of 10 reps. So, I would count: one, two and so forth, up to 10, and then stop.
I’d rest, perhaps working another muscle group, and do the same sequence with it.
By adding reps per set, I can cut down on my sets, right?
Let’s say I decide to do five sets of 20 reps. Typically, I’d count from one to twenty, and then rest.
But the way I break the monotony and avoid fatigue is by counting this way, up to ten:
One-one; Two-two; Three-three; and so forth, up to ten.
Still, I’m doing twenty reps but I’m tricking my subconscious into thinking it’s ten per set, and not double that.
If you’re using really light weights or doing ab crunches, you can even do this with thirty reps per set, by counting: One-one-one; Two-two, two, and so on, up to ten.
Try it!
It will add variety and help you to reach your goals.
Dr. Gary S. Goodman, President of Customersatisfaction.com Customersatisfaction.com, is a popular keynote speaker, management consultant, and seminar leader and the best-selling author of 12 books, including Reach Out & Sell Someone®, You Can Sell Anything By Telephone! and Monitoring, Measuring & Managing Customer Service, and the audio program, “The Law of Large Numbers: How To Make Success Inevitable,” published by Nightingale-Conant. He is a frequent guest on radio and television, worldwide. A Ph.D. from USC’s Annenberg School, a Loyola lawyer, and an MBA from the Peter F. Drucker School at Claremont Graduate University, Gary offers programs through UCLA Extension and numerous universities, trade associations, and other organizations in the United States and abroad. He holds the rank of Shodan, 1st Degree Black Belt in Kenpo Karate. He is headquartered in Glendale, California, and he can be reached at (818) 243-7338 or at: mailto:gary@customersatisfaction.com gary@customersatisfaction.com.
Discovery Channel to Feature Vagus Nerve Stimulation to Treat Depresssion
The Discovery Health Channel’s Medical Incredible series will air a segment about a new FDA-approved Vagus Nerve Stimulation therapy treatment for chronic depression on June 26th at 9 p.m. EDT. I am featured in the segemnt, a former sufferer of chronic depression and patient in the study of vagus nerve stimulation therapy for chronic depression.
The Discovery Health Channel segment will also include an interview with Charles Conway, M.D., Assistant Professor of Psychiatry at St. Louis University Hospital and lead study investigator for the clinical trial. Dr. Conway will explain this 90-minute outpatient procedure and how vagus nerve stimulation favorably modulates those key areas of the brain responsible for mood and depression in a more robust way than traditional antidepressants.
The clinical trial that I became became a part of was to determine if vagus nerve stimulation would help those suffering from treatment-resistant depression (TRD). I was one of 200 patients from 20 different hospitals throughout the United States who participated in this trial. The average patient in the study had suffered lifetime depression for 25 years. Unlike most standard clinical trials, for a patient to be considered as a study subject for this trial, they had to have failed to adequately respond to all legally available antidepressants. The patients (including me) who were enrolled for this trial had the severest cases of TRD and were deemed the most difficult to treat.
On April 4, 2001, I had the vagus nerve stimulator implanted in my upper left chest. Over the course of several months, with preset stimulation to his left vagus nerve, I went from seeing no hope of anything good happening to him in the future to being only occasionally pessimistic about his future, believing that for the most part things would get better. Gradually he began to have an optimistic view of his future, and now he says his life is normal, full of joy and genuine happiness.
I know that both patients and family members will find the segment educational about vagus nerve stimulation therapy for depression.
Charles Donovan was a patient in the FDA investigational trial of vagus nerve stimulation as a treatment for chronic or recurrent treatment-resistant depression. He was implanted with the vagus nerve stimulator in April of 2001. He chronicles his journey from the grips of depression thanks to vagus nerve stimulation therapy in his book:
Out of the Black Hole: The Patient’s Guide to Vagus Nerve Stimulation and Depression
His all inclusive book prepares depression sufferers to make an informed decision about this ninety-minute out-patient procedure. It is a “must read” before you discuss this treatment with your psychiatrist. A prescription for the procedure is required from an M.D. and it is covered by most insurance plans.
He is the founder of the VagusNerveStimulation.com VagusNerveStimulation.com Web Site and Bulletin.
The Portfolio Diet: The Solution to Heart Disease
What if there was a combination of foods that were as effective at lowering LDL cholesterol as prescription drugs? Would it be worth adding some new foods to what you eat each day to avoid medication?
This is what the latest in a series of research studies Dr. Jenkins from the University of Toronto shows. Studies have previously shown that various foods, such as nuts, soy protein, oat bran, and plant sterols all can have a cholesterol-lowering effect. But what if you combined all these foods together? Dr. Jenkins’ latest research shows that combining all these foods together is as effective as taking a statin drug. The results showed a 30.9% decrease in LDL cholesterol from the statin and a decrease of 28.2% from the portfolio combination of all these foods.
Dr. Jenkins is calling this a dietary portfolio, but it’s becoming known as ‘The Portfolio Diet’. The concept is to add all of these foods, in a type of portfolio plan, like investments, to cover all possibilities for better heart health. This is not a weight loss diet, however, although the concepts for weight loss and lowered cholesterol could certainly be combined, with proper education and guidance by a qualified nutrition expert.
What is the Portfolio Diet?
Just follow these guidelines:
1. Substitute soy foods for meat. Drink soy milk instead of milk and substitute soy protein foods for other meats.
2. Eat as much ‘sticky’ fiber as possible. People in the study took three daily servings of natural psyllium supplements. Oats and barley replace other grains and preferred vegetables include eggplant and okra.
3. Include plant sterol-enriched margarines, such as benecol and Take Control. Plant sterols are also available in capsule form as dietary supplements.
4. A handful of nuts every day. In the study, almonds were eaten and the Almond Board of California offers portfolio diet recipes on its website (look at recipes on almondboard.com/), but any tree nut will reduce cholesterol.
Here are some examples of a typical day:
Breakfast – Include soy milk, oat bran cereal with chopped fruit and almonds, oatmeal bread with sterol-enriched margarine, and some jam.
Lunch – Soy lunchmeats, oat bran bread, bean soup, fruit.
Dinner – Stir fry with vegetables, tofu, fruit and almonds.
Snacks – Include nuts, yogurt, and soy milk thickened with a psyllium supplement such as Metamucil.
Has this diet shown to be effective?
Jenkins et al were curious how this diet would work in the real world, so they signed people up who said they wanted to lower their cholesterol levels. They told them what to eat and gave them sample menus — but they didn’t provide any prepared foods.
Dr. Jenkins said that about 30% of the people had a 20% reduction in their LDL cholesterol levels after six months. Another 30% had a 15% reduction in LDL levels, and another third failed to lower their cholesterol levels, believed to be because they were unable to follow the diet as strictly as those with good results. What seemed to be the biggest obstacle for people was eating soy food products. Dr. Jenkins said that most people could eat almonds and substitute plant sterol products for margarine.
Is the diet for you?
Many people are concerned about heart disease and stroke, especially if they are struggling with weight control and high blood cholesterol levels. However, many people are not comfortable going on prescription medications. Since this is an eating plan that does not eliminate food groups or follow some type of fad, there is no risk to going on this ‘diet’. In fact, it’s not really a ‘diet’ at all, but a way of eating. And no one has to do anything but substitute some of the recommended foods for foods they normally eat today.
So, let’s say you would like to try the diet, but, like many other Americans, are concerned about adding soy foods to your diet. You have never eaten them and don’t even know where to find them! Well, they are actually in your favorite supermarket already! It may be time to experiment, though, because not everyone is going to like all the soy foods that are available. For more on soyfoods, check out the Soyfoods Association of American at soyfoods.org/. Here is a list of foods to consider:
Soy milk. There are multiple brands and different fat levels. You can buy whole fat, low fat and non fat. You can buy ‘regular’ (no flavoring), or any number of flavors. I have personally found one brand that I like over others and you may have to experiment to find one you like, as well.
Edemame. These are frozen whole soybeans that are harvested when still green. They can be found in most health food stores, such as Trader Joes or Whole Foods Market, in the frozen food section, usually next to the lima beans. These can be found shelled or in the shell. You can add them to soups or stews or eat them by themselves. I like to eat them as my protein for breakfast.
Tofu. Also known as ‘bean curd’, tofu is a soft, cheese-like food made my curdling soymilk. The curds are then pressed into a solid block. There are different levels of firmness; silken, soft and firm. Silken is a creamy, custard-like product that works well with pureed or blended dishes. Soft tofu is best used in recipes that call for blended tofu, or in soups. The firm tofu is more dense and solid and holds up well in stir fry dishes, even on the grill. The firm tofu is higher in protein, fat and calcium than the other forms, but since this is a plant fat, this should not be an issue. For recipe ideas, see this link from the Indiana Soybean Board; soyfoods.com/soyfoodsdescriptions/tofu.html
Textured Vegetable (or Soy) Protein Products. This is the soyfood product that many soy burgers and other ‘meat substitute’ products contain. The best way to determine if these foods are for you are to experiment with a few options.
Miso. Miso is a rich, salty paste condiment that characterizes the essence of Japanese cooking. Traditionally, miso is made by combining with a grain, salt, and a mold culture and then aged in cedar vats for one to three years. Readers may recognize the name because this is a popular soup.
Soy nuts. Soy nuts are whole soybeans that have been soaked then baked. They can be found in snack isles and manufacturers now include soynuts in any number of coatings, including chocolate.
Tempeh. This is a traditional Indonesian food that is most commonly found in Asian stores. It is a chunky, tender soybean cake. It can be marinated and grilled or added to soups, casseroles, or even chili.
It can be very easy for some people to add nuts to their diet. In fact, it may be harder to not add too MANY nuts! It may also be ‘doable’ to add more sticky fiber to your diet, also, with a little planning. However, it may be a greater challenge to find soy foods that can be enjoyably substituted for meats you are used to eating. However, if your health depends on it, and you refuse medications, this may be a great thing to try, especially since there are no risks involved with adding these foods to your diet. Just remember that these are foods to be substituted, not added, to the diet. Since calories do also still count, adding extras to your current diet could result in weight gain, leading to new concerns.
Marjorie Geiser helps people overcome their confusion and distress they may feel when trying to add healthy eating and fitness into their busy lives. She offers a free, weekly teleclass phone series to subscribers of her Health Focus teleclass series, which covers all aspects of health each week. She is a Registered Dietitian, Personal Trainer and Life Coach. To learn more about her services, go to her website at megfit.com megfit.com or email her at mailto:margie@megfit.com margie@megfit.com.