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food doesn’t mean that you should intake only
odorless and tasteless food. Today with the availability of
numerous cook books and recipes on healthy living, anybody can
prepare a tastier and healthier food in the comfort of their
home. The choice of right kind of food ingredients is very
crucial while preparing a healthy food. You can give a slight
modification to your favorite recipe by including certain
nutritious and healthier ingredients and alter here and there
without compromising on taste and health. Just ensure that you
reduce the calorific value and remove the fat content.

Cooking is not required from the basics. You can go to some
restaurants and get a ready made recipe of your choice and add
some healthy pinches here and there and transform them into a
partial home made recipe which is healthier than before.
Healthy cooking does not mean that the ingredients should
always contain raw vegetables. It is essential that the food
items consists of vitamins, anti oxidants and minerals required
for a balanced diet no matter how they are cooked. So just
chopping and topping doesn’t mean healthy food but nutrition
rich food is only healthy food. So lower your fat content and
cut down on fat content. This would definitely prevent you from
major ailments erupting in future. Use non stick cook ware to
reduce the oil content. Include lots of fruits and vegetables
to ensure that you have enough fiber content included in your
diet for proper bowel movements and clean digestive system.

Boiling, frying or soaking your vegetables in water for too
long will definitely eliminate the important vitamins and
minerals. Vegetables contains vitamins which are soluble in
water. Some vegetables such as carrots, radish, lady’s finger
etc can be consumed raw. They aid to maintain proper health and
teeth. It is essential to put yourself in practice. Experiment
with the help of various books available in the market. See to
it that you don’t compromise on your health looking after your
taste buds. Healthy foods can be made tasty. It is the way you
master your culinary method. Cook steamed rice or boiled
noodles rather than fried rice.

There is no need of any study required to prepare a healthy
diet but it requires some common sense, patience and
experiments to preserve what is required for being healthy and
take out the unnecessary unhealthy ingredients.

About The Author: James Brown writes about
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culinary school to become a chef. Although he
was excited about cooking for a living, he was worried about
packing on extra pounds because as he put it, “None of my chef
instructors look like they’ve missed any meals recently.”

He has been out of school for a few years and not only hasn’t
gained any weight; he’s slimmer than when he was in school. I
asked him how he does it because he’s not just around salads
all day. He also makes breads, pastries, appetizers, pizzas,
and main dish foods. It sounds like a recipe for weight gain,
but it hasn’t been a problem for him.

What is his secret? For him it’s one word, exercise. Because he
is around rich food all day long and know that not indulging in
some of it is nearly impossible, he bought himself a bike and
rides to and from work every day. The daily 10 mile bike ride
is what helps him stay looking and feeling good.

He also seldom eats processed foods or junk food. He almost
always eats freshly prepared foods, so even if he is eating a
dessert he isn’t eating a dessert full of preservatives or
chemicals.

He also drinks a lot of water. While he’s working he keeps a
big cup of water nearby and says it is normal for him to drink
two to three quarts of water during his shift at the
restaurant.

He doesn’t deny himself any food he wants. He eats what he is
hungry for but stops when he is full. He does not stuff
himself.

For those of us who are trying to lose excess weight and use
excuses such as =ECIt’s too hard to lose weight because I’m
around food all day either making a meal or giving a snack to
my kids,=EE that excuse sounds kind of lame when we hear about
someone who cooks food all day and manages to stay healthy and
fit.

My son follows a few simple guidelines to maintain his healthy
lifestyle. They are:

- plenty of exercise
- eat freshly prepared foods, avoiding processed and junk foods
as much as possible
- drink lots of water
- don’t make any foods forbidden but also don’t gorge on food;
eat until satisfied but not stuffed

They sound like simple guidelines but many of us, myself
included, don’t follow them. We use our busy lives as an excuse
to not exercise and eat healthy. My son works 60-70 hours a week
but he has found a way to incorporate exercise into his life and
to make healthy eating a priority. If I make it a priority I can
do it too.

About The Author: Dorrie Ruplinger is a featured writer for
http://www.LoseWeightForChristmas.com. Visit the website for a
free report on how to lose 10 pounds before Christmas.

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nding battle to lose weight people have tried all
sorts of calorie cutting diets, energy boosting pills and the
latest =ECFat Buster=EE exercise machine seen on late night TV.
During this quest to burn off the fat they come to realize that
maybe what they are doing is not working as well as advertised.
The reality is that if we give our bodies the nutrition that
they need by eating healthy nutrient dense foods we’ve already
won half the battle.

What happens when we eat healthy nutritious food? Our bodies
respond by increasing our metabolism, which in turn burns away
extra fat. Now while this is rather simplified and loosing
weight can require a little more effort as far as exercising
and eating right in a nut-shell this is the first best step to
loosing excess weight.

One of the first things we must understand is how our body uses
and stores energy. Our bodies get their energy from the foods we
eat but that energy comes in many different forms. We can get it
from protein, carbohydrates and fat and there are different
forms of these as well. It’s how our bodies use these various
forms of energy that affect our metabolism.

In the case of fat our bodies have very little trouble
converting them directly into fat stores for future use.
Because fats tend to get sent directly to fat storage the body
uses very little energy, or calories, accomplishing this. This
is also true of simple carbohydrates, usually in the form of
refined sugars, found throughout most of our diets. The body
not only uses very little energy converting these refined
sugars into fat the huge amounts of sugar the average person
eats causes the body to release larger amounts of insulin to
deal with this sugar overload. These higher insulin levels
stimulate our appetites to eat more and increase the rate at
which we store excess calories as fat tissue.

Foods that increase metabolism include those foods that are
high in complex carbohydrates and proteins. Why? Because
complex carbohydrates and proteins require more energy for the
body to break down and use. This results in extra calories
being burned just for the sake of digestion and cellular
metabolism.

Foods that are high in complex carbohydrates also help to
increase our metabolism in another way. Because complex
carbohydrates take longer to break down by the bodies digestive
system the release of the caloric energy is spread out over a
longer period of time. This results in less insulin being
released into the blood stream and a more balanced energy flow
during our waking hours resulting in less snacking on sugary
sweets. Sugars and fats on the other hand tend to cause energy
spikes followed by a low period during which we are tempted to
eat more of these fat producing foods to re-energize ourselves.

Most of the complex carbohydrates we eat come from fruits and
vegetables. Fruits and vegetables can help increase our
metabolism in one other way. They are high in fiber and our
bodies’ burn more calories digesting fiber then just about
anything else. In fact it is theorized that many fruits and
vegetables fall into the =ECnegative calorie=EE categories of
foods. A negative calorie food is one that actually takes more
calories to digest then it actually contains. The resulting
increase in metabolism from eating negative calorie foods can
help burn away excess body fat stores and result in a gradual
weight loss. When combined with a moderate exercise program the
weight loss and metabolism increase can be even greater.

As you can see the foods that increase metabolism are healthy,
nutrient dense foods. Steering clear of processed foods and
refined sugars is key to not only increasing metabolism but
also living a healthy fat free life.

About The Author: To learn more about metabolism, how it works,
and thefoods that increase metabolism click here
http://metabolism.worfdog.com/foods-that-boost-metabolism.html.

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to the Allium family of vegetables which also
includes onions, chives, shallots and leeks. Current research
has shown that a number of readily available foods such as
garlic and onions that make up a healthy diet, actually have a
major impact on cancer prevention. These cancer fighting foods
seem to have the ability to interfere with the development of
cancerous tumors. Cancer fighting foods all contain large
amounts of certain phytochemicals. Phytochemicals were
developed by nature to protect plants against damage caused by
insects, disease and environmental stress. These phytochemical
molecules are the ones that give fruits and vegetables their
brilliant colors, provide the smell to garlic and the
astringent taste to tea. It is very likely that these
phytochemicals, not the vitamins and minerals, that are the
source of the cancer prevention capabilities of these healthy
foods.

Current research on the anti-cancer potential of the Allium
family – particularly garlic – seems to show that these
vegetables seem to reduce the incidence of cancers of the
digestive system. Studies have also shown that garlic may also
help prevent prostrate cancer. Garlic and onions contain
allicin which is unstable and breaks down into a number of
phytochemical compounds including diallyl sulfide and diallyl
disulfide which appear to increase the ability of immune cells
to fight cancer and also break down cancer causing toxic
substances. These sulfur-based phytochemicals fight tumor
development and are capable of neutralizing the effect of
potential nitrite carcinogens which are used as preservatives
in some foods. Studies have linked garlic, onions, leeks and
chives to lower risk of cancers of the digestive system. The
protective effect of garlic seems to be greater than that of
onions, even though onion consumption has been shown to reduce
the risk of stomach cancer. Most of the available research
comes from epidemiologic observational studies comparing
populations who do or do not consume garlic and onions. Other
studies are based on animal trials and cell culture studies.
The October 2000 issue of the American Journal of Nutrition had
a summary of a number epidemiologic studies which showed that
people who consumed cooked or raw garlic on a regular basis
compared to those that ate little or none had about half the
risk of stomach cancer and one-third less risk of colorectal
cancer. These studies did not show that garlic supplements had
the same benefits. It should be noted that these studies are
not yet verified by clinical trials in human populations.

Our garlic consumption in North America is much less than many
other areas of the world even though population areas where
large quantities of garlic are consumed seem to have
significantly fewer cancers of the digestive system. In the US,
only 20% of the population eats more than 2 grams of garlic per
week. Excessive garlic consumption can have adverse effects
including bad breath, allergic reactions, stomach disorders and
diarrhea. Freshly crushed garlic should be our choice as a
source for the anti-cancer compounds we require.

Eating a healthy balanced diet can provide our bodies with many
thousands of different phytochemicals. However not all fruits,
vegetables and other plant products provide the best
anti-cancer phytochemicals. The ten best groups of anti-cancer
foods are discussed in our website
www.benefits-of-antioxidants.com . They include: berries and
citrus fruits, cruciferous vegetables, garlic and onions, green
tea, omega-3 essential fatty acids, olive oil, tomatoes, soy
products, red wine and dark chocolate.

About The Author: Mark Ransome is a contributing editor and
writer for the popular new website -
http://www.benefits-of-antioxidants.com. Visitors to
http://www.benefits-of-antioxidants.com will have access to a
summary of the ten best cancer prevention foods and a new free
diet and weight loss program – The Psychiatrist’s Weight Loss
Program.

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900 years garlic has been used for medicinal
purposes. From ancient Egypt to medieval Europe, all the way to
America, garlic has been used to treat different ailments.
Garlic has stood the test of time and now has over 2200
credible studies to support its health benefits.(1) These
health benefits of Garlic come at a price; garlic has a very
strong odor that can last a long time in the body; because of
this odor, garlic supplements have become very popular.

Garlic supplements are an easy and effective way to consume
garlic, so your friends and family will not be offended by the
odor. These types of supplements have been around for more than
25 years. There are two types of garlic supplements on the
market and hundreds of manufactures. You will find either Fresh
Garlic supplements or Aged Garlic supplements each of which will
claim their garlic is the best and most beneficial. We are going
to take a look and see which type of garlic is most beneficial
and why?

First let’s look at what makes garlic so beneficial for you. At
first glance, fresh garlic does not seem to be much of a
vegetable. Garlic is consumed in very small amounts; one
serving of garlic provides very little vitamins. For example:
the vitamin C in one serving of garlic is 1 mg compared to
potatoes having 26mg and broccoli having 82mg.(4) So what makes
Garlic so good? It’s the collection of compounds in Fresh garlic
called sulfur compounds, this is what make it beneficial to the
body. Over 90% of the research done on garlic has been done on
these sulfur compounds. Sulfur has been used in pharmaceuticals
for years. For example antibiotics, blood pressure lowering
drugs and diuretics all have sulfur. Since sulfur is so readily
absorbed into the body, pharmaceutical companies have been able
to blend sulfur with medications to make them more effective.

Researchers have primarily focused on one group of sulfur
compounds in garlic; this group is called thiosulfates. Alliin
and allinnase are the primary substances found in the garlic
clove and both are found in separate chambers in the garlic
clove. Allinnase is an activating enzyme, when garlic is
crushed or cut the alliin and allinnase combine to make
thiosulfate allicin. This new compound created is what gives
garlic its beneficial effects. (3)

Research has found that allicin has a wide range of benefits.
These benefits include (1) allicin can help kill bacteria and
fungi, (2) reduce inflammation, (3) prevent the common cold,
(4) stop tumor growth, (5) kill cancer cells, (6) help keep
blood from clotting, (7) prevent heart attach, (8) reduce LDL
and raise HDL cholesterol, (9) reduce triglycerides, (10) lower
blood pressure, (11) improve blood flow in the lungs and help
open breathing passages, (12) help reduce liver damage, and
(13) allicin works as an antioxidant fighting free radicals in
the body.

All the evidence points to how allicin benefits our body yet
aged garlic supplement manufactures discount allicin as the
primary health compound. You might be wondering why would
anyone discount allicin as beneficial when 90% of research has
focused around allicin. Is the research wrong?

The chemistry of allicin is why manufacturers claim allicin is
not the key component that benefits the body. Studies have
shown allicin to be an unstable compound. Allicin will breaking
down just after a few hours and can loose 50% of its potency
from 4 – 30 days if left exposed to Air.(3) Only a few
manufactures make garlic tablets air tight. Manufactures claim
that allicin can be destroyed by stomach acids and rightfully
so. This is why fresh garlic supplements are enteric coated so
that it passed through the stomach and opens in the intestines
where it is needed most. Once you understand how allicin works
in the body you will see why aged garlic is not the most
beneficial to choose.

Aged garlic has a compound called S-allylmercaptocysteine
(SAMC). This compound is what aged garlic manufacturers claim
is good for you. An interesting fact, fresh garlic doesn’t
contain any SAMC. SAMC only appears after the aging process.(5)

SAMC research has been studied with cancer, heart, immune
function, and stress. These studies were conducted with high
amounts of aged garlic, ranging from 10 to 20 grams each day
and after months and months of continuous use. These dosages
are nowhere near normal garlic consumption levels; for over 900
years people have been consuming fresh garlic and experiencing
benefits at minimal levels how can aged garlic be beneficial at
normal doses?

Aged garlic is made by placing sliced garlic in a solution that
contains 15% – 20% ethanol and then is stored for 20 months.
After 20 months the solution is filtered and concentrated.
While the solution is stored for 20 months, the allicin and
most of the thiosulfates are destroyed. Let’s now look at fresh
garlic.

Many universities from around the world have done research on
fresh garlic and the health benefits of fresh garlic
consumption. All these universities have been able to replicate
each others results further proving fresh garlic’s abilities.
Replications research has found answers to some of the puzzling
results in fresh garlic research. For example, before 1995,
researchers were able to replicate the cholesterol lowering
benefits of garlic. But one study after 1995 with clinical
trials showed inconsistencies. (6)

Dr. Larry Lawson, a highly respected researcher, closely
examined the tablets used in this clinical study and found that
these tablets were not enteric coated. Some of the people
consuming these tablets digested them in the stomach; the
allicin was destroyed before it reached the bloodstream. This
rendered the tablets useless and those patients didn’t
experience any beneficial effect when consuming the garlic
tablets. After finding out the clinical trial used poor quality
garlic tablets, Dr. Larry Lawson recommended new clinical trails
to be conducted on garlic with higher quality tablets.
Researchers need to look for garlic supplements that are
enteric coated and have an allicin potential rating.

Allicin can not be measured in a garlic clove or in an enteric
coated tablet. Look for a garlic supplement that has an allicin
potential rating. Credible manufactures will list this potential
on there label. Also, experts recommend the consumption of
4000mg of fresh garlic each day. To receive 4000mg of fresh
garlic each day in a tablet, look for a garlic supplement that
offers at least 5,000 mcg of allicin and at least 11,000 mcg of
alliin per serving. That’s equal to about four cloves of fresh
garlic each day.

Keep one thing in mind, garlic is a blood thinner, if you are
on medication to thin the blood such as Coumadin, consult your
doctor before taking garlic.

Garlic has been consumed for hundreds if not thousands of years
for spicing up meals and keeping the common cold away. Many
cultures have claimed garlic can cure what ails you. Finally,
research is here to back the benefits of fresh garlic and
explain why aged garlic doesn’t work. (7) Remember, when
looking for a good quality fresh garlic supplement, make sure
it delivers 5000 mcg of allicin each serving. You can find
Fresh Garlic and other vitamin supplements at your local
vitamin store.

References:
1. Steven Foster Group. Garlic monograph. Accessed on January
26, 2004. Available at:
www.stevenfoster.com/education/monograph/garlic.html

2. Grodner M, Anderson SL, DeYoung S. Food composition table:
garlic. In: Foundations and Clinical Applications of Nutrition:
A Nursing Approach. St. Louis, Mo: Mosby; 2000: 660-661.

3. Lawson LD. The composition and chemistry of garlic cloves
and processed garlic. In: Koch HP, Lawson LD, eds. Garlic: The
Science and Therapeutic Application of Allium sativum L. and
Related Species. 2nd Ed. Baltimore, MD: Williams & Wilkins;
1996:37-107.

4. Grodner M, Anderson SL, DeYoung S. Food composition table:
garlic. In: Foundations and Clinical Applications of Nutrition:
A Nursing Approach. St. Louis, Mo: Mosby; 2000: 660-661.

5. Lawson LD. The composition and chemistry of garlic cloves
and processed garlic. In: Koch HP, Lawson LD, eds. Garlic: The
Science and Therapeutic Application of Allium sativum L. and
Related Species. 2nd Ed. Baltimore, MD: Williams & Wilkins;
1996:37-107.

6. Stevinson C, Pittler MH, Ernst E. Garlic for treating
hypercholesterolemia. A meta-analysis of randomized clinical
trials. Ann Intern Med. 2000; 133(6): 420-9. Review.

7. Amagase H, Block E, Bordia A, Lawson LD. The controversial
issues surrounding allicin versus non-allicin containing
products. Presentation at the American Herbal Products
Association International Garlic Symposium. Aug. 1, 2000.

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