Why Our Diet Is Killing Our Digestive Health

Have you ever wondered why today, after all our technological advancements there is now more sickness, more new diseases, and 80% of Americans are fat and obese as opposed to under 10% around the middle of the last century?

It's interesting when you think about it. When our ancestors from a century or two ago were here, there was no obesity and virtually no fat people, and many of our diseases were not even known to them, not because they couldn't be identified, but because they didn't get them.

People didn't sit at home or in an office most of the day and they either grew, killed or got their food from a farmer's bushel as opposed to a supermarket shelf.

Technology was put to use in the food packaging industry starting sometime in the 1940's. Food was processed in such a way that it could be shipped and stored safely and for long periods of time. What a great idea! No. That idea has created more problems and is why our diet is negatively affecting our digestive health.

How can processed food cause so much harm?

It's the man-made substances and chemicals used for making the food look, taste, and last longer. Our body is not made to digest chemicals and toxins. Every chemical and toxin we ingest creates a potential health risk for us, and we ingest some every day. Not just in the food but in the air we breathe.

Two of the worse things you eat
sugartrans fats

We get these in large amounts in almost everything we buy at the store. Man-made refined sugar products such as white and brown sugar, dextrose, malt dextrose, corn syrup, along with the list of artificial sweeteners, are causing havoc on our digestive systems by having a big negative affect on the immune system, which basically lies dormant after you eat even the smallest amount of sugar.

Sugar also destroys our minerals which are needed for many of the body's functions, specifically nutrient absorption. If your body does not absorb enough nutrients it will develop deficiencies that will lead to sickness, disorders and even disease.

Trans fats

The hydrogenated oils that food companies use in packaged foods contain dangerous amounts of fats that harden our arteries, clog our livers and deteriorate our heart health.

These dangers have been proven over and over but there are no government agencies that are doing much about it. The bottom line is that this is the cheapest way that food companies have to prepare their food products and will continue to do so.

You have a choice. Change your diet for digestive health instead of letting it cause you one of the many digestive diseases that have reached an all time high in our history.

Visit http://www.natural-digestion.com/ for information based on independent, and thorough research on one of our most important subjects; digestive health.

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Worksite Wellness - 8 Healthy Eating Strategies for the Next Office Party

I'm often asked how to make healthy food choices at office parties - especially when you know you will be faced with a smorgasbord of sugar, fat and endless carbohydrates during the holiday season. Hum. When isn't there a seasonal party? What about those tasty desserts and snacks that trickle into the office for every birthday, anniversary and graduation party? Or the leftover food from home nobody wants because it's too fattening for the family but not for your friends at the office?

Strategy is the key. Just like you need a good strategy to accomplish your work goals; you need a good strategy for accomplishing your food goals. The first step is to have one and stick to it. Planning ahead will not only helps you survive, you will feel good knowing you are in control of your food - instead of your food controlling you. If you completely blow your eating plan remember to enjoy the celebration then the very next meal plan to eat a big salad loaded with fresh fruit, veggies and nuts to get you moving in the right direction.

Here are some tips to help you maintain a healthy weight -- while still celebrating office parties to the fullest.

1. Make a Policy

At many companies the employees are getting together and implementing a "healthy food" only zone. Just like many of the schools, no sweets aloud. Instead of celebrating everyone's birthday separately with cake and ice cream have one big celebration once per month. Instead of cake and ice cream everyone brings a healthy snack to share. It's still celebrating with food and friends. What could be better?

2. Plan Ahead

Never go to a party hungry. Bring a snack to work and have it about 30 minutes before the party is set to begin. Looking for ideas? How about an apple or a handful of walnuts, celery with almond butter? Chase your snack with a big glass of water with fresh lemon. It's good for the digestion and fills you up.

3. Bring the Plates - Think Small

Does everyone bring a dish to share? Potluck style parties? Then be the one to bring the plates and think small! Not only will you take less food you'll be able to make more trips giving you the feeling of eating more than you really are. So use the small plates, the dessert size. Serve yourself small portions and take small bites. Chew more. Some health experts teach your mouth is like a mini juicer. Chewing your food 100 times to make it into a liquid. Carefully chewing your food increases the ease of digestion as it goes down and makes your food last longer on your plate. Studies have shown that people eat more simply because more is on their plate.

4. Bring Your Own Food

No need to worry about what foods will be at the office party if you bring a dish to share. By bringing your own food you know there will be at least one healthy dish for you to choose from. Fruits and veggies are easy to transport, need no refrigeration and don't spoil quickly. That makes bringing a fresh fruit and veggie plate to share and excellent choice. Or how about a big green salad loaded with fresh organic fruits, veggies and nuts? If you are looking for a recipe for a yummy healthy lite salad dressing try this one: cup extra virgin cold pressed olive oil, cup organic apple cider vinegar, cup fresh squeezed lemon, 1 teaspoon of lemon zest, salt and pepper to taste. Pour the salad dressing over the salad just before serving. Toss.

5. Enjoy Your Favorite Foods

What is your most favorite item at the party? Eat that. If you don't love it, leave it. Especially when your favorite food is a carbohydrate loaded dish eat just a little. Portion control of these foods is the strategy here. Add in as many healthy choices as you can. It's important to always eat something healthy when eating something well, not so healthy. It's all about balance.

6. Keep a Track Record

Keeping track of the foods you eat will help you stay on the road to better health. Writing down what you are eating brings into you attention what you are eating. Many of us unconsciously eat. Meaning we don't really know when, what or how much we eat in any given day. Don't believe me? Then what did you have for lunch day before yesterday? Any easy way to keep track is to make a list of the foods I want to eat then "check off" the good foods as you eat them. For example the list would include 3 fruits, 4 vegetables, 2 oz of nuts, 36 grams of fiber etc. This method reinforces the feeling of accomplishment and let's you know what else you need to eat to meet your goals.

Keeping a journal is another method of keeping track. When using a journal to keep track of not only the foods you do eat but how you feel at the time you are eating them. Keeping a journal helps to keep you accountable and more aware of unconscious eating that sabotages you're eating strategy.

Trying to lose weight? There are many studies that address the weight loss benefits of writing down what you eat. Some say writing down what you eat can double your weight loss. Weight Watchers has built a weight loss program around writing down what you eat, keeping to a list of goal foods and weekly weigh-ins. According to Weight Watchers those who documented food, drinks and exercise every day lost twice as much over six months as people who did so occasionally or not at all.

7. Eat More Fruits and Vegetables

Fruits and vegetables are low in calorie, fat busting, anti-aging and will keep you healthy. When your diet is filled with fruits and vegetables you wake up better sleep better, more energetic and sick less. If you are wondering what the new dietary guidelines are for fruit and vegetable consumption are here is a website for you www.fruitsandveggiesmorematters.org When you over eat at the office or anywhere else be sure to "rebalance" your digestive system and keep food "moving" along by adding in a wide variety of fresh, raw, organic fruits and vegetables.

Along with anti-oxidants, minerals and vitamins found in vegetables fiber is critical to a smooth functioning digestive system. When you eat more fiber you avoid issues with constipation. Vegetables can help you lose weight, fight disease and become much healthier. Vegetables highest on the antioxidants and fiber are kale, spinach, tomatoes, carrots, broccoli, and cauliflower.

Fruits help to remove toxins that result from a diet of overly processed foods, artificial ingredients, alcohol, junk food, and more. Fruits that "cleanse and regulate" the system are apples, peaches, pineapple papaya and oranges.

Ramp it up by including antioxidant-rich fruits -- including blue berries raspberries, grapes, and cherries -- helps minimize the harmful free-radical damage that occurs after a meal. Eating caloric meals without antioxidant-rich foods like fruits and vegetables can have harmful effects over time. Take a whole food supplement

8. Take a Whole Food Supplement

The foods we eat are generally of poor-quality and have been stripped of important nutrients. Most of us don't consume enough fresh fruits and vegetables to keep our bodies healthy. Many of us get our whole grains from instant rice, refined wheat breads, pastas, and cereal. We eat a tremendous amount of prepackaged, pre-made meals. The Restaurant Association reports one-quarter of Americans eat at fast food restaurants each day. Americans are overfed and undernourished.

The foods we eat are not providing our bodies with the nutrition it needs to survive and be healthy. We are starving our bodies and we are sick. We suffer from diabetes, heart attacks, obesity, and the list goes on and on. Not all supplements are the same - only whole food supplements complete the nutritional gap. Whole food supplements are made by concentrating foods for use in supplements. The whole food supplement we recommend is Juice Plus+.

So there you have it. Eight quick strategies you can do starting with your very next office party.

Hum too many? Start with just one and then work your way up. When you just do one you are 1/8th of the way there! If you only do one strategy then you're 1/8th better off than if you do nothing! It's little changes that make a big difference when it comes to your health and wellness. Need some help? Seek the assistance of a dietitian, medical professional or a health coach to help you along your way.

Cindy Cohen is a Registered Nurse, is an expert author and recognized national speaker on the topics of health promotion, corporate wellness and business networking for fun and profit. Cindy has 35 years experience in nursing with a focus on wellness and disease prevention. As the Founder of C2 Your Health LLC, Cindy combined her two passions, health and business. Through C2 Your Health LLC, Cindy is able to provide accurate education on strategies that work to improve your quality of life through individual health coaching, customized corporate wellness programs and community events. Cindy's goal is to positively impact individual health and your company's overall wellness objectives. Cindy is the developer of C2 Your Health LLC's corporate wellness division Health-E 4 Life Worksite Wellness (Certified for the Indiana Wellness Tax Credit) and an award winning National Marketing Director with the Juice Plus+ Corporation, http://www.yourjuiceplus.com/. Cindy can be reached through her website at http://www.c2yourhealthnow.com/.

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Whole Wheat Bread Vs White Bread - Exploring the Myths Behind What Type of Bread Is Good for You

As many Canadians become more health conscious they are looking for more natural and wholesome food choices. Yet there are many misconceptions regarding baked goods, including the belief that there is no healthy white bread, whole wheat bread is always the best option and carbohydrates should be avoided. These misconceptions have led many people to choosing products based on perceived benefit or even swearing off certain products altogether.

When it comes to choosing bread options, there is no better source of information than the actual ingredient and nutrition labeling on package but below are answers to some of the common misperceptions regarding white and whole wheat breads and how they stack up in terms of nutrition.

Healthy White Bread Does Not Exist

This is a common misbelief held by many people. While some white bread is in fact made with less nutrient-rich bleached flour, there are healthy white bread options available made with unbleached flour making them a better source of vitamins and minerals.

Another myth is that white bread is devoid of nutrition. In fact, some varieties of this type of bread contain high amounts of iron (which aids the circulatory system in delivering oxygen throughout the body) and folate (which contributes to prenatal health).

Finally, many believe that white bread is high in carbohydrates and should be avoided. In reality, the human body needs carbohydrates to convert starches and sugars into energy and white bread averages on 1/7 of our required daily intake. Of course, the amount of carbohydrates this type of bread can vary by product so be sure to check the label and understand serving sizes.

Whole Wheat Bread Is Always a Healthier Option

Related to the myth that healthy white bread does not exist is the misbelief that whole wheat bread is always a healthier bread option. While whole wheat bread may be a better choice for some, it all comes down to personal nutritional requirements. In comparing labels, the major differences between white and whole wheat breads is that whole wheat breads generally have higher amounts of potassium, protein, iron and magnesium.

Myths Debunked: Bread is Good For You When Incorporated Into a Well Balanced Diet

We hear it all the time: a well balanced diet is the key to a healthy life. Besides pulling your daily recommended servings straight from the food pyramid, paying attention to your individual nutritional needs can make the difference between choosing foods that are just enough to sustain energy and foods that actually contribute to your overall health. Checking food labels for nutritional information and ingredients can prove that not all foods are created equal, but some foods perceived as unhealthy can actually be healthy options.

Weston Bakeries Limited is the manufacturer of baked goods brands including WONDER. For more information, including nutritional facts and ingredients for whole wheat and white bread varieties, visit: http://wonderbread.ca/products/breads.

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10 Ways to Boost Metabolism

Even before you start exercising, you can use plenty of tricks to eliminate visceral fat, improve your flab-burning metabolic process, and start losing weight fast.

1. Don’t Diet!
The Men’s Health Diet isn’t about eating less, it’s about eating more—more nutrition-dense food, to crowd out the empty calories and keep you full all day. That’s important, because restricting food will kill your metabolism. It makes your body think, “I’m starving here!” And your body responds by slowing your metabolic rate in order to hold on to existing energy stores. What’s worse, if the food shortage (meaning your crash diet) continues, you’ll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory.

Eat and Still Lose Weight! Try these 15 New Superfoods.

2. Go to Bed Earlier
A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat. 

3. Eat More Protein
Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, “The Underappreciated Role of Muscle in Health and Disease,” researchers argued that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend an amount between 0.8 and one gram per pound of body weight. Add a serving, like three ounces of lean meat, two tablespoons of nuts, or eight ounces of low-fat yogurt, to every meal and snack. Plus, research showed that protein can up post-meal calorie burn by as much as 35 percent.

Check Out These 5 Perfect Protein-Packed Gym Snacks!

4. Go Organic When You Can
Canadian researchers reported that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experienced a greater than normal dip in metabolism as they lost weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it’s not always easy to find—or to afford—a whole bunch of organic produce. So you need to know when organic counts, and when it’s not that important. Organic onions, avocados, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale or collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides. A simple rule of thumb: If you can eat the skin, go organic.

5. Get Up, Stand Up
Whether you sit or stand at work may play as big a role in your health and your waistline as your fitness routine. In one study researchers discovered that inactivity (four hours or more) causes a near shutdown in an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up—for example, while talking on the phone.

Try These 17 Shortcuts to Better Health

6. Drink Cold Water
German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed five pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass don’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

7. Eat the Heat
It turns out that capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to meals, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Check out these 26 ways to feed your body for better results.

8. Rev Up in the Morning
Eating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that those who skip this meal are 4 1/2 times as likely to be obese. And the heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly 3 pounds.

9. Drink Coffee or Tea
Caffeine is a central nervous system stimulant, so your daily java jolt can rev your metabolism 5 to 8 percent—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

10. Fight Fat With Fiber
Fiber can rev your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 grams a day—the amount in about three servings each of fruits and vegetables.

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Rethinking antioxidants

Antioxidant-rich products promise an easy way to stave off disease. Simply swallow two softgels daily or knock back a glass of goji-pomegranate juice, and the "supercritical" compounds will neutralize those nasty free radicals that threaten your health.

Such bold claims seem logical. There's good evidence that free radicals, or oxidants, are involved in certain illnesses, including cancer and degenerative brain diseases.

And when oxidants turn up in our bodies - it happens when we turn food into energy or are exposed to infection, smoking and other triggers - we fight back by producing antioxidants that can soak them up like a sponge.

Thus a theory was born: Maybe oxidation and disease can be prevented by eating fortified foods or taking dietary supplements containing plant-based antioxidants, which include Vitamins C and E, beta carotene and polyphenols (flavonoids).

But researchers now say antioxidants have been overhyped and widely misunderstood. Scientists haven't yet determined exactly how antioxidants work in our bodies; it's also unclear whether dietary supplements have any beneficial effect. In some cases, studies suggest antioxidants may cause more harm than good.

One recent study found that antioxidant compounds caused fertility problems in mice. Though popular among athletes, antioxidants haven't been shown to improve performance or speed recovery. On the contrary, supplementing with antioxidants may blunt the beneficial effects of working out. And while some dietary antioxidants may have a role in cancer prevention, excessive doses of some vitamins can aggravate illness or even cause it, researchers say.

"People should be aware that there is little to no data supporting the use of antioxidants to protect against disease," said cardiologist Toren Finkel, chief of the Center for Molecular Medicine at the National Heart, Lung, and Blood Institute.

Yet "antioxidants" remains one of the hottest buzzwords in the health and wellness industry.

Manufacturers have emblazoned it on everything from water and cereal to alcoholic drinks. Last year, hundreds of products with antioxidant claims were launched, and products containing the nutrients continue to be a strong area of development, said Carlotta Mast, editor in chief of newhope360.com, which tracks the market in natural, organic and healthy products.

In the U.S., sales of top antioxidant supplements hit $5 billion last year, up 2.3 percent over 2009, according to Nutrition Business Journal.

"Consumers have made an association between antioxidants and health," said Mast. "They have a general understanding that antioxidants help with free radicals, and they know free radicals are bad. So they see a functional beverage that's ‘rich in antioxidants' and think, ‘This will be healthy for me.' "

A natural by-product of eating, drinking and breathing, free radicals are an unavoidable hazard of living.

"Oxygen oxidizes our food to produce energy, and the oxygen is reduced, mostly to water," said biochemist Barry Halliwell, a pioneering researcher in free radicals and disease. But some oxygen winds up as free radicals, or unstable molecules that are missing an electron.

Desperate to regain its balance, a free radical will steal an electron from the nearest substance, whether it's cellular DNA, protein or fat. The theft alters the structure of the nearby victim, creating another unstable compound and triggering a chain reaction.

In response, our bodies naturally produce antioxidants that, like loyal bodyguards, defuse free radicals by donating electrons while staying in balance themselves - a system people can strengthen through regular exercise.

But aging and exposure to environmental stressors from sunburn to pollution make it harder to keep up with antioxidant production, said Amy Howell, an associate research scientist at the Marucci Center for Blueberry Cranberry Research at Rutgers University.

For example, X-rays create oxidative stress because "radiation splits the water to make free radicals," said Halliwell, a deputy president of the National University of Singapore. And "cigarette smoke is already full of free radicals that attack the lungs and other parts of the body."

Researchers have known for decades that diseases including heart disease, cancer, stroke and neurodegenerative disorders are linked to damage caused by free radicals. They also found that people who eat a diet rich in fruits and vegetables have lower rates of disease.

As a result, they hypothesized that taking antioxidants as supplements or fortified foods could decrease oxidative damage. But when antioxidant compounds were tested, the results were largely disappointing.

Beta carotene supplements didn't just fail to protect people against cancer; they increased the risk of lung cancer in smokers. Trials looking at cardiovascular disease, other cancers and strokes have been mixed, but most haven't found the hoped-for benefits. When Ironman-distance triathletes supplemented with vitamin E for two months, it actually exacerbated oxidative stress and inflammation.

Meanwhile, free radicals aren't necessarily always "bad." The oxidant hydrogen peroxide, for example, can help open blood vessels; removing it with antioxidant therapy can impair the body's ability to get oxygen to muscles.

There's also some evidence that what doesn't kill you can make you stronger: A little short-term free radical damage may actually activate pathways in the body that are protective in the long run, Finkel said.

"The real debate is whether we should let the radicals do their thing and not get in the way," said David Neiman, director of the Human Performance Lab at Appalachian State University. "Probably 90 percent of all people who exercise will do fine with a fruit- and vegetable-based diet. But those who engage in more stressful exercise - marathoners, ultra runners and Ironman triathletes - may need extra help."

Fruits and vegetables are best

Elite marathon runner Wesley Korir of Kenya is one athlete who swears by antioxidant supplements, which he believes have kept him healthy, allowing him to do faster workouts and recover more quickly. Korir, winner of the last two Los Angeles Marathons, takes several supplements, including a liquid product with acai, a fruit that contains antioxidants.

"I used to get infections; I was lacking the nutrition factor," said Korir, who garnered second place in Sunday's Bank of America Chicago Marathon.

Still, experts like Howell say individual supplements aren't the best way to get antioxidants.

Once ingested, they can lose potency or be inadequately absorbed by cells. The type of antioxidant, the type of food a person eats and even individual gut bacteria can affect how the compound works in the body.

Nieman's timeworn advice: To fight oxidative stress, exercise. And eat your fruits and vegetables.

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The A to Z(inc) of vitamins and minerals you need

MANILA, Philippines — Shopping for a multivitamin is like trying to hit a moving target.  Each supplement has at least 20 - and sometimes 40 or 50 ingredients.  Combined that with the evolving science (“Beware of excess vitamin E,” “Bones need more vitamin K,” “Don’t overdo vitamin A”) and the claims on the packages (“More energy-boosting ingredients!” “More cell-protecting antioxidant!” “Helps promote a healthy heart!”) and you’ve got the markings of a migraine.  That’s just the beginning.  How are people supposed to know if they need lycopene, lutein, ginseng, ginkgo, or digestive enzyme? No wonder “stress vitamins” sell so well! Here’s our guide through the multivitamin maze.

Vitamin by vitamin, here’s what you need, according to the Institute of Medicine’s Daily Value (DV) for each nutrient, which usually means the same as RDA or Recommended Daily Allowance.  Numbers are different for children, the elderly, and pregnant and lactating women.

Vitamin A. It comes in two forms. Retinol, found in egg yolks, dairy foods, and meat, is used immediately by the body. Beta-carotene, found in yellow, orange and green leafy vegetables, is converted into vitamin A in the body.  Vitamin A enhances vision, strengthens bones, teeth, and skin.  Recommended daily intake is 700 micrograms (or mcg.) for women and 900 for men (3,000 international units, or IU).  Too much vitamin A is highly toxic – regularly taking more than 10,000 IU a day can cause nerve and liver damage, dry lips and nails, hair loss, and might increase the risk of bone fractures.  Don’t get more than 4,000 IU or retinol or 15,000 IU of beta-carotene from your multivitamin pill (less retinol would be even better).  Instead, load up on beta-carotene-rich fruits and vegetables like carrots, cantaloupe, sweet potatoes and broccoli.

The three Bs – B6, B12, and folic acid.  Some studies show that B vitamins might help prevent heart disease and some cancers. Others disagree.  All three help us build new proteins, and folate helps the synthesis of DNA, B12 works with folate to maintain the nervous system.  Too little folate is a major cause of neural tube defects, such as spina bifida.  All women of childbearing age should take folate supplement.  Folate may also lower the risk of breast cancer in women who drink alcohol.  The recommended amounts are likely to change in the next few years as results come in from ongoing long-term studies.  Current recommended intakes are 1.3 mg. of B6, 2.4 mcg ofB12, and 400 mcg of folic acid.

The other Bs – thiamin (B1), riboflavin (B2), and niacin (B3).  Thiamin, riboflavin and niacin work together with other B complex vitamins to help turn food into energy.  These vitamins also help sustain the nervous system, skin and digestive tract. Low thiamin levels can result in difficulty in concentrating, depression and muscle weakness.  (Alcoholics are often severely low in thiamin). Riboflavin works as an antioxidant and deficiencies have been associated with migraine, cataracts and arthritis.  Niacin improves circulation and lowers cholesterol levels in the blood.  The DVs are 1.2 mg. for thiamin, 1.2 mg. for riboflavin, and 15 mg. for niacin.  (These are averages for men and women.)

Vitamin C. Vitamin C has been on the public radar for a long time as immune system enhancer and cold-fighter (necessary for healthy bones, teeth, and vessels).  There has been a lot of debate about whether extra-large doses do any good – and studies show no clear link between huge amounts of C and decreases in heart diseases, cancer or eye problems.  Because the vitamin is water soluble, you probably pee out anything beyond what your body can use.  DVs: 75 ng. for women, 90 for men, more for smokers.  Roughly 250 to 500 mg. saturates the body’s tissues, so more than that is probably excreted.  Taking more than 1,000 mg. of vitamin C at one time in a supplement may cause diarrhea.

Vitamin D. This one has been getting lots of attention as accumulating studies show that vitamin D helps protect against some cancers, including breast, prostate, and colon.  It also helps with bone strength. Current DV is 5 mcg. (200 IU) a day for adults 50 and under, 400 IU for people aged 50 to 70, and 600 IU (some experts say it should be 1,000 IU) for everyone over 70.  Those amounts include what you get from the sun, from salmon and other fatty fish, and fortified good like milk, breakfast cereals, and some brands of yogurt, margarine and orange juice. They also include the vitamin D that’s added to many calcium supplements.  Keep an eye open for news about this one. Vitamin D is fat-soluble and better absorbed when taken with food.

Vitamin E.  Study results are mixed in whether vitamin E supplements can help reduce the risk of heart disease, and the American Heart Association refuses to recommend it.  Large, long-term studies may help shed light on this question.  One complicated thing about this fat-soluble vitamin is that it comes in eight forms, and our bodies absorb some better than others.  “This highlights the challenges of evaluating vitamins,” says Brent Bauer, director of the Complementary and Integrated Medicine Program at the Mayo Clinic in Rochester Minnesota. “Just because something works in the diet doesn’t mean we can extract one part of it, take I in a pill and get the benefits.” Look for “mixed tocopherol” on the label. Recommended intake is 30 IU. Anything more than 1,500 IU can be toxic.

Vitamin K. This fat-soluble vitamin is essential for blood clotting and important for building bone.  Supplements are recommended for people who take anticoagulants and for postmenopausal women, but it is abundant in leafy greens and cooking oils. The IOM now recommends 120 mcg. a day, and recent studies suggest that 150 to 250 mcg. a day may be best to reduce the risk of hip fractures. Vitamin K can interfere with blood-thinning drugs like Coumadin, so people who take them should check with their doctor before taking a multi with vitamin K.

Calcium is essential for strong bones, and it also assists with blood clotting, muscle contraction, and communication within the nervous system. Adequate vitamin D and magnesium boost calcium absorption. Any adult who is not getting 1,000 mg. a day through dairy products, broccoli and other greens should take supplements, and people older than 50 should up their intake to 1,200 mg. Calcium comes in several forms. Calcium citrate is easiest to absorb without food, but often costs more than calcium carbonate or other forms. Calcium interferes with iron absorption, so these two supplements should be taken separately.

Selenium is an antioxidant found in meat, fish, and fortified food such as rice and bread.  It occurs in high amounts in Brazil nuts. The mineral seems to help prevent cancer, heart disease and arthritis, according to some studies, and HIV patients with low selenium levels appear to be more likely to die. The recommended intake is 55 mcg. and most of us get enough in our diets.

Zinc. This mineral keeps our immune system strong, helps wounds heal, maintains our sense of taste and smell, and helps us grow in the womb and through childhood. Diets rich in meats and seafood (especially oysters) are rich in zinc, which also occurs in beans, nuts whole grains, and fortified cereal. Pregnant women and vegetarians should consider taking zinc supplements and experts debate whether zinc may also shorten the lengths of colds. Taking too much iron can block the absorption of zinc. The DV is 8 mg. for women and 11 mg. for men.

Iron is a crucial player in delivering oxygen to our cells. Low levels of the metal – called anemia – lead to fatigue, difficulty working, and a weakening of the immune system. Iron is abundant in red meats, organ meats, and shellfish, so vegetarians can become deficient, but it also appears in sources such as oatmeal, beans, pumpkin and sunflower seeds, spinach, and fortified cereal. Menstruating women need 18 mg. a day of iron and pregnant women need 27 mg. Men and post-menopausal women need just eight mg. Pregnant women, women who might become pregnant, women with heavy periods, and athletes need to make sure they get enough iron, but there is some evidence that taking extra iron can damage heart health in people who aren’t already anemic.  In supplements, look for “ferrous” rather than “ferric” salts to boost absorption.  To avoid severe illness from iron toxicity, do not exceed more than 45 mg. a day, and make sure to keep iron supplements away from children.

Remember that the values mentioned in this article are what we need to get every day from food and supplements and that they vary slightly by age and gender.  That the best vitamins are those found in food not in pills, and that multivitamin tablets are not substitutes for a healthy diet.

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Ginger’S Good For Both Flavor And Healing

Ginger is one of the great flavors of the holiday season. Unfortunately, its unique health benefits are sometimes overlooked.

Ginger — in its fresh, powdered and even liquid form — has been used for centuries as a medicine, herb and for aromatherapy. Ginger has a uniquely spicy yet sweet flavor that adds character to your foods.

Did you know you can reach for it to soothe a variety of medical problems instead of visiting the medicine cabinet? Ginger is effective at treating gastrointestinal issues including gas, seasickness and even nausea related to pregnancy. Aside from fixing your bellyache, ginger has been found to have antioxidant and anti-inflammatory properties. Whether you’re using it for its flavor or its healing properties, ginger is a root that you’ll want use regularly.

When possible, opt for fresh ginger root over dried to get the most flavor and healthful benefits. Choose roots that are smooth, firm and free of mold or discoloration. For dried ginger, make sure you are using the freshest possible and store in a cool place.

Carrot Ginger Soup

Makes 5 servings

• 2 pounds carrots, peeled and cut into 1-inch pieces

• 2 teaspoons rice wine vinegar, divided

• 3 teaspoons toasted sesame seeds, divided

• 2 cloves garlic, chopped

• 2 teaspoons ginger, finely grated

• 1 teaspoon sesame oil

Use a vegetable peeler to created ribbons with one carrot and transfer it to a bowl with 1 teaspoon rice wine vinegar and 1 teaspoon sesame seeds. Set aside for garnishing the soup.

Place the remaining carrots in a saucepan covered with water. Bring to a boil, then simmer for 20 minutes or until very tender.

Using a slotted spoon, transfer the carrots to a food processor. Add the garlic cloves, 3 cups of the cooking water and ginger. Purée until smooth. Add in the remaining 1 teaspoon rice wine vinegar and the sesame oil.

Ladle soup into bowls and garnish with the carrot ribbons and remaining sesame seeds. Enjoy!

Nutritional information per serving: 101 calories, 4 grams fat, 16 grams carbohydrates, 1 gram protein, 4 grams fiber

Emily DelConte, Kali Garges and Meghan Martorana write this column and are registered dietitians at Evolution Pilates and Nutrition in Bristol. They adapt the recipes from public domain or copyright-free recipes.

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