What to include in your diet

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Five ‘eating better’ foods to slip into your diet in ‘10By Val Willingham, CNN Medical Producer
January 4, 2010 8:42 a.m. EST
Will rye be the new “in” grain in 2010? Research shows it can help lower cholesterol as well as prevent type 2 diabetes.STORY HIGHLIGHTS
If your resolutions include “eating better,” experts say, five foods can help you get there

Soy can help reduce the risk of cancer and heart disease by lowering cholesterol

Salmon and other oily fish contain omega-3 fatty acids and are naturally high in vitamin D

Whole grains such as oat, barley and rye can reduce the risk of diabetes

Watch for “Health Minute” on HLN, 10 a.m.-6 p.m. ET weekdays.

(CNN) — A new year has arrived, and with it, a new list of resolutions. If “eating better” is on your list, experts say, there are a few items you can slip into to your diet that can improve your health and help you ward off certain diseases in 2010.

Katherine Tallmadge, national spokeswoman for the American Dietetic Association and a registered dietitian in Washington, D.C., says you can find these foods in most stores. Best of all, they’re high in benefits but low in calories.

Grains

Add oat, barley and rye to your daily diet. Doctors have known that oat can bring down cholesterol levels — but so can rye, which may become the new “in” grain for 2010. In a study in the current issue of the journal Nutrition, Finnish doctors found that men who had borderline high cholesterol could lower their numbers by eating dense rye bread.

Watch more on healthy eating

Video: Foods that are good for you Putting these foods into your diet are excellent substitutes for other foods that may not be healthy.

–Katherine Tallmadge

RELATED TOPICS
Diet and Nutrition
Wine
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Cancer
The American Diabetes Association also recommends increasing your intake of dietary fiber and whole grain products, such as rye, to prevent the development of type 2 diabetes. “Rye lowers cholesterol like oats do, and it evens out blood glucose for diabetics,” Tallmadge says.

But don’t run out and buy regular rye bread at the store. Instead, purchase rye mixed with whole wheat — it’s found in dense, whole-grain breads and in specially made crackers. “I buy the rye crackers,” Tallmadge says. “They’re low in fat, high in rye and are a perfect snack with low-fat cheese.”

As for barley, the U.S. Department of Agriculture found that diets high in barley lowered total cholesterol levels and reduced the risk factors associated with excess weight, type 2 diabetes and cardiovascular disease.

Barley can be cooked and served as a side dish similar to rice or couscous. It can also be used as an ingredient in soups, stews, casseroles and salads.

Dr. Peter Shields, professor of medicine and oncology and deputy director of the Lombardi Comprehensive Cancer Center at Georgetown University Medical Center, has done extensive studies on diet and cancer. He says any diet filled with fiber, either from fruits and vegetables or grains, is good for you.

Soy

Researchers have found that soy can ward off certain cancers as well as help your heart. The Food and Drug Administration says foods high in soy protein may reduce the risk of coronary heart disease. According to the FDA, 25 grams of soy protein a day can cut heart problems by reducing cholesterol levels.

Soy can be found in numerous products, such as tofu burgers, soy meats and soy milk. In order to get the full benefit of soy, the FDA suggests looking for products that have 6.25 grams or more of soy protein per serving and that are low in fat (less than 3 grams), saturated fat (less than 1 gram) and cholesterol (less than 20 mg).

Read more: Soy may benefit breast cancer survivors, study says

Tallmadge urges parents to introduce soy into their children’s diets as well. “We know that when introduced earlier in life, it can have a very strong protective effect against breast cancer and prostate cancer,” she says. Soy can also help fight childhood obesity because it’s low in fat and calories. Soy also contains vitamins, minerals, fiber and protein for growing little ones, and it comes in a variety of foods that kids like, such as chocolate soy milk, frozen pizza, taco “meat” and “chicken” nuggets.

Salmon and other oily fish

“Wild salmon is a wonderful dish that’s not only tasty but is great for you,” Tallmadge says. “It cuts inflammation in the body that can lead to heart problems. It’s a good source of vitamin D and also contains omega-3 fatty acids that keep the brain and heart healthy.”

Salmon and other oily fish — such as mackerel, sardines, herring, fresh tuna, trout and anchovies — are among the few food sources of vitamin D. A 3.5-ounce fillet of cooked salmon contains 360 international units of vitamin D — almost a full day’s recommended dietary allowance for anyone under the age of 70. Oily fish are also chock-full of omega-3 fatty acids, which curb cardiovascular disease by decreasing the risk of arrhythmia (which can lead to sudden cardiac death), triglyceride levels and the growth rate of atherosclerotic plaque.

The American Heart Association recommends eating fish, particularly oily fish, twice a week. Although almost all types of fish are good sources of protein, it’s the oily fish that have omega-3 fatty acids. But the AHA also calls for consuming fish in moderation. That’s because some oily fish — such as swordfish and fresh cuts of tuna — contain mercury, a heavy metal that interferes with the brain and nervous system. High mercury levels can cause serious health problems, especially for children and pregnant women.

Red wine

Tallmadge calls red wine the “almost the perfect drink.” “But because it contains alcohol, you need to drink it in moderation — about five ounces a day for women, 10 ounces a day for men,” she says.

Nutritionists and physicians are careful about recommending alcoholic beverages, but agree red wine is good for you in small doses. Research suggests antioxidants in red wine, called polyphenols, help protect the lining of blood vessels in your heart. These antioxidants come in two main forms: flavonoids and nonflavonoids. Flavonoids are found in foods such as oranges, apples, onions, tea, cocoa and grape juice, as well as other alcoholic drinks like beer and white wine, but red wine contains the highest levels.

Resveratrol, a nonflavonoid antioxidant, is a key ingredient in red wine that appears to help prevent damage to blood vessels, reduce bad (LDL) cholesterol and prevent blood clots.

Some research shows that resveratrol may reduce inflammation and blood clotting, both of which can lead to heart disease. More research is needed before it’s known whether resveratrol causes these effects. If you choose to drink wine for your health, Tallmadge says stick to red, because research has shown red grapes have 10 times more health benefit than white grapes.

“It seems all the benefits, like resveratrol, are in the seeds and the skin,” Tallmadge says, “So when they crush the red grapes, the benefits stay in the wine.”

But Georgetown’s Shields says that any alcohol, including wine, has also been found to increase the risk of breast cancer. “Some studies have shown an increase risk of 14 percent with each gram of wine you drink on a daily basis,” he says.

And a recently published study found that drinking even moderate amounts of alcohol raises the risk of a breast cancer recurrence.

“It’s really important that you moderate how much you drink, because the risk might outweigh the benefit,” Shields says.

Green tea

“Think green,” Tallmadge says. Green tea is also full of antioxidants that scientists say can ward off some cancers. In a recent Japanese study that looked at nearly 500 Japanese women with stage I and II breast cancer, researchers found the women who drank more green tea before and after surgery had a lower chance of the cancer recurring. Other studies from China showed that the more green tea patients drank, the lower their risk of developing stomach, esophageal, prostate, pancreatic and colorectal cancer, compared with those who did not drink green tea.

Recent studies have shown green tea can even help you stay thin. “They’ve found people who drink green tea every day are leaner,” Tallmadge says. “Green tea helps lower belly fat.”

Scientists say that’s because it revs up your metabolism. In a study published in the American Journal of Clinical Nutrition, green tea extract increased energy expenditure, which is a measure of metabolism, plus it had a significant effect on fat oxidation, or how much fat your body burns.

But here’s the catch: One cup won’t do the trick. “You have to drink a lot of it … at least three, up to six cups a day, to get the effect,” Tallmadge says. “And that means you use bags or loose tea every time you make a cup.” In other words, to get the full benefit, you have to brew it, not buy it in a bottle.

Another catch? Most of the green tea research has been done on animals. “Although laboratory data has shown great benefits in green tea, a lot of statistics on humans still aren’t there yet,” Shields says. “The green tea industry has asked the FDA for permission to let them put these claims on their boxes; as of now, the FDA says there’s not enough human data to justify the labeling.”

Back to that list of resolutions. When it comes to eating better, Tallmadge and Shields say moderation and balance are important. No one food is going to keep you cancer-free or make your heart healthy. “It’s unrealistic to think that eating only soy or grains all the time is going to make you a healthier person,” Shields says. “You need to look at the whole picture, and have good, healthy behaviors: Eat well, drink in moderation and stay active. All of these lead to a healthier life.”

Tallmadge agrees. “Putting these foods into your diet are excellent substitutes for other foods that may not be healthy,” she says. “If you are trying to cut down on sugar, and are looking for a drink alternative, why not green tea? Or a better snack at night can be rye crackers instead of chips. It’s all a matter of balance and good nutrition.”

Attitude Quotes

Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.

Attitudes are contagious. Are yours worth catching?

Whenever you are in conflict with someone, there is one factor that can make the difference between damaging your relationship and deepening it. That factor is attitude.

“Good morning,
This is God.
I will be handling
All of your
Problems today.
I will not need
Your help, so have
A miraculous day.”

Our attitude toward life determines life’s attitude towards us.

A man is as unhappy as he has convinced himself he is.

Having a positive mental attitude is asking how something can be done rather than saying it can’t be done.

It is no use to grumble and complain;
It’s just as cheap and easy to rejoice;
When God sorts out the weather and sends rain -
Why, rain’s my choice.

You always have a choice, even if it is only a choice of your attitude.

The only disability in life is a bad attitude.

Attitude is a little thing that makes a big difference.

Defeat is not bitter unless you swallow it.

Excellence is not a skill. It is an attitude.

Learn from yesterday, live for today, hope for tomorrow.

Think big thoughts but relish small pleasures.

You always have a choice, even if it is only a choice of your attitude.

Busy not Living

by | Pastor Sybil Bull

In the busy life we live, finding shortcuts is a priority. What is the fastest way
home? How can we accomplish four things at one time? How can we finish
college in less than four years? These are the questions we are constantly
seeking the answers to. And although it is important to maximize our time, we
must not race through life.

The time it takes to go into a dressing room and try on a garment is worth it!
How many times have we bought something without trying it on and then found
ourselves back at the store a couple days later to either return the item or
exchange it for the one in our size?

Let’s ask ourselves-where are we rushing to and what is so important why we
can not slow down? Being busy is not proof that we are being productive.
Busyness creates more stress and anxiety than we need. Who said it all needed
to be done today? The reality of our lives is that time really does not fly, we just
fly through time.

What would happen if for even one day we lived in the moment? Many of us
have programmed ourselves to think so far ahead that we struggle with the
now. It is important to plan and to have strategies for many things. Our God has
granted us each day where we can be productive as well as peaceful and
prosperous.

When we rush, we forfeit our Godly promise of peace. Today, everything is
important and necessary on your agenda! The fact is you will not get it all done,
so slow down and see the goodness of God in your day. Slow down and see the
smile on someone’s face. Slow down and remember that this is the day the Lord
has made and rejoice and be glad in it. You will find that your days are more
enjoyable when you change from being busy every moment to living in the
moment.

Jesus Saves!

Jokes: The Lion Family

Soy: The Myth and The Truth

Soy: The Myth and The Truth
I was talking to my mother the other day and I was very surprised to find out that soy is not quite as good for you as the dieting and health trends would have you believe. Soy has many negative affects that should be taken seriously before including it in your daily life or diet.

Soy vs. Weight Loss
Soy is often toted as the golden boy of weight loss and healthy drinking. But in reality, soy can act as an thyroid & endocrine blocker, in laymen’s terms, that means it can slow your metabolism and actually make you gain weight. I have read of many cases where people have removed soy from their diet, whether vegetarian or dieting or just trying to eat healthier and they’ve recognized a noticeable affect in their body chemistry. One woman with a thyroid disease worked very hard to stay healthy by exercising and adopting what she thought was a healthy diet of soy products like soy milk, soy sausage, soy cheese etc. and she couldn’t figure out why she was gaining weight. The truth was the soy was actually 1.)making her thyroid condition worse and 2.) was making her gain upwards of 100 lbs. regardless of what she did. So she did what anyone faced with this fact would do, she threw out all those products and lost upwards of 40 lbs in a short time period.

The dangerous thing about soy when it comes to the growing health & diet culture is it is hyped. It comes in a variety of products like milk, cheese, sausage, bread, etc. and its seen as a weight loss inducing, green, healthy alternative. Don’t believe the hype. Reading up on the a site promoting soy they said that soy is good for you, saying that Asians have included it in their diets for centuries. But the fact to face here is this, the food industry that we support changes and alters our foods in so many ways. They add chemicals and unnatural substances to the growing and processing portions of the product that often change a normal, healthy product into an unhealthy one.

Hidden sources of soy:
* Oil used to fry packaged chips and crackers
* Commercial nut or hemp milks
* Packaged organic meals

Good Soy vs. Bad Soy
There is good soy and there is bad soy. Yes, its not all evil, you weren’t completely deceived. Nutritionists and doctors familiar with soy all recommend fermented soy.

According to the Donna Gates, a body ecology expert:
“To take your healthy lifestyle to the next level it is important that fermented foods and health benefits from a supplement diet are fully incorporated into your daily regimen. Some people underestimate the importance of fermented foods and health benefits that you can experience include lower cholesterol, efficient digestive functioning and a stronger immune system.”

The fact of the matter is soy isn’t bad for you. But once its processed and additives are put in it makes it a danger for our body chemistry. Unfermented soy is the form most commonly used and the type that is the cheapest. This is why it is so prevalent in any health or diet related forum. It’s high in protein and contains less carbs but its what they don’t tell you that can hurt you in the long run.

Important!
Never eat raw soy beans, they are very dangerous!

Advice Corner:
You want to know what you’re putting in your body. Read labels, educate yourself on those technical words like isoflavones, know the difference between saturated fat and unsaturated fats etc. You are your last line of defense.

Soy vs. Men
I was actually in shock to hear that soy has certain affects on men and the chemical balance in our bodies. I wanted to know more of course, I love Silk Milk, and this is what I found.

Apparently the isoflavones in soy products can create the effects of estrogen on the body. It can, in larger doses, create breast enlargement, testosterone reduction and also in a Harvard study, it was found that it reduces sperm count.

Once again, take steps in your soy intake, soy has been found to reduce the chances of prostate cancer and be preventive against heart disease. You must make sure you are consuming fermented soy products.

Conclusion
In researching as a consumer I have found so many mixed reviews about this product. Much has been done to cover up the less inviting effects of soy by publicizing the positive effects. I caution you to do your research. Feel free to check the sources and I hope that you will stay healthy.

LifeMed
A way of Life. A way of Living.

Sources:
http://www.second-opinions.co.uk/no-joy.html
http://www.westonaprice.org/soy/complaints.html
http://health.yahoo.com/experts/weightloss/12/soy-and-weight-loss-hype-or-hope/
http://www.skrewtips.com/2008/02/08/oh-soy-bad-how-we-are-mislead-about-the-benefits-of-soy/
http://www.bodyecology.com/fermented-foods-health-benefits.php
http://www.buzzle.com/articles/soy-consumption-effects-on-men.html
http://www.wisegeek.com/what-are-the-dangers-of-soy-for-men.htm

Listen and Wait: The Art of Hearing God

By | Pastor Sybil Bull

Many times we focus on the wrong things while we wait. Time becomes a focus, the discomfort we feel, and the doubt we begin to think about. We must fight not to focus on the things that we feel or see but rather on the things that faith reveals.

The truth about waiting is that it yields more value in our life than we give it credit for. While we wait we gain more than we ever acknowledge. What was delayed caused me to grow in endurance, and at times helped me to be long suffering. The process can be trying but the results are eternal. If I learn to wait I also learn to succeed and not fail. While I wait the mind has to be focused on the things that are not yet more than the things that are now!

I am reminded of Abraham and Sarah waiting on the promise of Isaac to happen, it appeared that while they waited they were only getting older. While focusing on the natural, God was doing the supernatural behind the scene. If you follow the story, you will see that Abraham got a covenant that was symbolic to that of the coming messiah. Sarah and Abraham were chosen to bring forth an heir that would affect all people for eternity. They were being established for all times and they were chosen for supernatural transfer. It looked like all they wanted was a child and God was giving them seed which would produce an everlasting harvest for generations to come. In the time of their travel from the first word to the last Abraham and his wife were becoming more and more wealthy and inheriting land and possessing things. Isaac was just a portion of the promise not the whole promise. If we read the story again we will see that God said he would give them land and he did, he would give them seed and He did; He would make him a father of all nations and He did; He would establish Abraham and his seed and He did. God always speaks more than we listen and we tend to focus on part and not all of the promise.

Next time you are waiting or even look back on the past times you waited on God, you may have to repent for not seeing how much you gain while you had to wait. James 1 says when patience has had her perfect work we will be mature and not lacking anything. When you think of waiting get excited and start thinking about all you are about to gain.

Honey, I shrunk the Argument

Article | Honey, I Shrunk the Argument by Gretchen Reynolds

Credit | Oprah.com

The art of making a molehill out of a mountain.

Lisa Diamond’s research associate keeps her voice deliberately neutral as she talks through a microphone to a couple in the next room. The man, Tim, slumped on a couch, and the woman, Stacey, sitting upright on a wing chair, have been wired with monitors that measure their heart rate and respiration, as well as the flow of electrical currents across their skin—all of which are indicators of nervous system activity. An unobtrusive video camera records the couple’s every twitch and flitting smile. Earlier, they were shown a series of innocuous photographs of landscapes while their baseline pulse rates and other measurements were recorded. Now they’re being asked to argue.

“The source of conflict that Tim chose,” the researcher is telling them, “is ‘You treat me like you’re my mom.’” At this, Stacey, an elegant 30-year-old operations manager for a nonprofit in Salt Lake City, stiffens. Tim, her tall, lean 29-year-old photographer boyfriend, smiles awkwardly, abashed. With his slouchy T-shirt, clunky black glasses, and floppy hair, he’s a study in nerdy chic. He looks at the floor. “Tim, you should explain what you mean by this particular conflict,” the researcher continues, “and then both of you try to resolve it. You’ll have four minutes.”

“Um—” Tim says, by way of starting.

“What do you mean by that?” Stacey cuts in.

And they’re off.

For the past year, Diamond, the associate professor of psychology at the University of Utah in whose laboratory Stacey and Tim now snipe, has been studying how couples argue—specifically, studying the measurable changes that occur in their bodies as they fight. It’s a tricky business, though not because she has difficulty eliciting spats. (That part is almost comically easy: Just ask each half of the pair to write down a gripe against the other.) The tougher part is getting the couples to stop squabbling after the researchers have gathered their data.

And the deepest challenge is teasing out the complex interplays between wrath and respiration, heartache and heart rate. Diamond is trying to quantify the role the body and nervous system play in relationships and conflict. In the process, she’s uncovering lessons—some practical, some poetic—about how small gestures can lessen the damage of big arguments, and about how even a minor reconsideration of what’s really happening between you can tamp down, metaphorically and physiologically, all that furious heat.
“Men and women typically experience the same relationship very differently,” Diamond tells me as we sit in her laboratory watching Tim and Stacey spar. The author of Sexual Fluidity, a study of female desire, Diamond is a small woman with darting energy and masses of black hair. “We know from some large epidemiological studies that the long-term health benefits of marriage traditionally have been greater for men than for women,” she says. “Presumably this has been because women are often the relationship maintainers. They’re the ones putting in much of the work. Men have gotten the benefits of a relationship without as much of the heavy lifting.”

In the small room where Tim and Stacey are arguing, the atmosphere has turned icy. “It’s not like I wrote down the worst problem I have,” Tim is saying, his eyes downcast. “I mean, um, you’re bossy.”

“Yes, I’m bossy,” Stacey snaps back. “I like to control my situation. I offer suggestions. It’s not like I’m being a mom. Tell me one time I acted like a mom.”

“Um, I don’t know,” Tim says. “My mind is blank. I… ” His voice trails off.

“The classic pattern you see is the demand-withdrawal dynamic,” Diamond whispers, referring to a pattern in which the woman makes demands and the man, in response, shuts down. It turns out that each behavior has striking corollaries within the body. “The man usually finds it calming to withdraw from the conflict,” Diamond says. His heart rate drops. His breathing slows. Yet, as he pulls away, “the woman watches in growing frustration. She’s thinking, ‘Why won’t he talk to me?’” Her heart rate rises. Her breathing becomes shallow and short. “The more he withdraws, the more physiologically aroused she becomes.”

If you’re the demanding partner in this dynamic, your best response at this point is surprisingly simple: Listen to your heart, literally. Monitor your physiology. If your heart is racing, your breathing ragged, your eyes ablaze, step back and take a deep breath. Close your eyes. Calm down. This small action can be surprisingly consequential, even profound. “The body is so fundamentally involved in our relationships,” Diamond says. “But few of us pay attention to it.”

Your own body’s cues aren’t the only ones worth paying attention to, however. The most important small gesture you can make toward your partner is to empathize. Consider that the very behavior making you nuts—his mumbling and emotional retreat—is calming for him, Diamond says. “It’s quite possible that he can’t respond in any other way. Our conflict styles develop over a lifetime.” So don’t raise your voice and demand that he continue engaging in that persistent fight about money or housework or friendships or sex (topics that recur constantly in Diamond’s work). Let him withdraw.
Then, when you’re calmer, go after him with a smile. “Humor is very important in defusing tension,” Diamond says. She describes one couple whose argument in the lab had grown extremely heated. A lab assistant intervened, suggesting they move on to the second chosen topic of conflict. And that topic was, as Diamond recalls, “the neighbor’s cow.” The two combatants looked at each other, dissolved into giggles, and left, minutes afterward, arm in arm. “We never found out what that source of conflict was supposed to be about,” Diamond says. Whatever it was, it didn’t make them angry anymore. It made them laugh. It restored their shared affection. “It’s always reassuring when we see couples start to laugh.”

Back in the observation room, Tim is squirming on the couch and Stacey’s stare is glacial. The lab assistant, directing the interaction toward resolution, suggests that they tell each other something positive.

Tim looks at Stacey and smiles. “I think we have fun most of the time,” he says. “We make each other laugh.”

Stacey’s pursed lips slowly relax. “Well, there was the time you wore that really tight pair of underwear.” She smiles, too. “That was funny.”

The research associate unhooks them from the various machines. They rise, take each other’s hands—another important small gesture—and leave.

“It would be interesting to hear the conversations between these couples in the car on the way home,” Diamond says. Or maybe that’s one small area in which science should leave well enough

alone.

Patience-Pastor Sybil Bull

By | Pastor Sybil Bull

Patience is a virtue echoed through out my childhood whenever I needed to wait for something. Who wants to wait when you can see what you want now and it is within your reach! But my mother, grandmother and aunts thought that delaying things would help me and not hurt me. When you are young the wait hurts a lot, and the person making you wait seems cruel and uncaring. Many emotions are released when we experience a delay in the things or person we are expecting. In an instant we go from excited anticipation to feelings of neglect, despair, and even anger when we see things postponed.

This position of “waiting” brings with it a mind of impatience and aggravation when what we want does not appear to manifest. The time between our expectation and manifestation seems eternal even though at times it’s only minutes or even days that some things are delayed. Whenever we are expecting what faith tells us to hope for, we then have to wait for it. My delay is working on my behalf more that against me. James 1:3-4 tells me that the trying of my Faith works patience in me, so I am encouraged to let patience have her work in me. If we wait for the things we are hoping for patiently, we will receive more than expected. There are certain things that happen to a person who learns to wait that appear to make them more relax and happy during the delayed time. Each time faith prolongs evidence appearing right away, we are taught to stand on God’s word and trust He will show the evidence of our faith and expectation.

As much as our flesh hates it, our soul is gaining more self control and freedom to experience the position of waiting patiently. We always have a choice in this journey when it comes to faith in God’s word. We can choose to believe and anticipate His visible word coming to past, or we can make it happen because our emotions got the best of us. However, each time we lose our focus on God and do things our self we fail to get the more unexpected things because we settled for making the expected things happen our self. Now that I am on this side of waiting I rejoice in all the times I did not understand, yet I still waited on God to fulfill His word, His way!