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Going Organic

A growing number of us now call for organic produce. But what exactly does organic produce involve? And why is it considered better to eat organic produce? And, when you've decided it is better, where can you find it?

So what does organic involve?

When we choose to eat organic produce we are recognising that our health is directly linked to the food we eat and to the quality of the soil it was produced in. Organic farming takes place on balanced living soil, for which farmers have used crop rotation instead of artificial chemical fertilisers and pesticides to make it fertile.

And why is it better to eat organic?

1. For the taste

Practically everyone agrees that organic food tastes so much better than non-organic food. And as we know if a food has more flavour it will satisfy our tastebuds that much more quickly, meaning that we won't necessarily be longing for more.

2. For your health

Organic produce contains, on average, a higher level of nutrients and so will give the immune system more of a boost.

3. A question of trust

We may ask "how can we know that a particular foodstuff is organic?" It's true that it's a question of trust like many other things that we take for granted in life. However, organic food comes from trusted sources. All organic farms and food companies are inspected at least once a year. The standards for organic food are laid down in European law. What's more, if we trust completely that we are choosing the best quality food that we can have, then our body will benefit all the more.

4. Care for animals and wildlife

Animal welfare standards are much higher in organic farms and organic farming supports more farmland wildlife than non-organic farming.

So where can we get organic produce?

Online sources of information for the UK/USA and for Online Organic food delivery in the UK and open air markets in Geneva are listed here.

Offline sources in Geneva, Switzerland and neighbouring France include

Bio-Servette , 3 route de Meyrin, 1202 Geneva - 022 733 8674
Le marché de vie, 25 rue des Eaux-Vives, 1207 Geneva - 022 735 44 34
Satoriz , 44 route de Geneva, 74100 Ambilly, France - 0033 450 38 88 08
Satoriz , 31 rue Voltaire, 01210 Ferney-Voltaire, France - 0033 450 407862
LACOMBE traiteur Au deux portes, Rue Schaub 10, Geneva 022 734 11 22

The supermarkets

Coop, Migros, Manor, Globus

Copyright © 2008 Janet Gomez

Janet Gomez, nutritional consultant, produces the "Nutri-Jyoti News", a free bi-monthly e-newsletter for busy professionals. If you feel ready to learn how to use nutritional strategies to manage your energy levels, sign up for her FREE e-course " 5 Nutritional Keys to Vitality in your Life " at http://www.nutrijyoti.com

Article Source: http://EzineArticles.com/?expert=Janet_Gomez

Pondering Energy Drinks And The Fatigue Of A Nation

This past weekend, I passed a gas station and saw a sign on the front that said "Try our new Shockwave Energy Coffee." Huh? Energy Coffee? What does that make regular coffee? And all these years I've been thinking people drank coffee for the energy provided by the caffeine. Apparently not and SuperAmerica has just what you need. Energy Coffee! Seriously though, it got me to thinking about why we, as a nation, are we so addicted to caffeine for a jolt? Why are we so tired? Why do energy drinks have yearly sales to the tune of $3.4 billion?(1) At an average of, say, $2 a can, that's 1.7 billion cans of Monster, Red Bull, and other such drinks.

I recall when I was in high school and the first "energy" drinks came out. Josta was the first one around and it would be considered little more than water compared to today's Rockstar and Adrenaline Rush drinks. Consider that an average cup of coffee has 100-150 mg of caffeine. Josta, by comparison had 58 mg per 12 oz, meaning about 97 mg in the 20 oz bottle.(2) That's right; the first mainstream energy drink had less caffeine than coffee. Even Red Bull only has about 115 mg, though that's for an 8.3 oz serving. Contrast that with Monster Energy Drink at 160 mg per 16 oz. If you really want to get juiced up, a quick glance at The Caffeine Database (3), shows one ounce of Ammo contains 171 mg...one ounce! That's, ohhhh, only a bit over 3 times the amount per ounce in espresso. I think my head would explode. Of course we're not taking into account any of the other stuff in these drinks, like taurine, glucuronolactone, and sugar. Ok, so I had to look into "Shockwave Energy Coffee" and find out just what this stuff is. It turns out it's just super-caffeinated coffee...that's not very exciting.

So why do we have such a reliance on this drug called caffeine? It seems that, as a society, we are perpetually tired. It's so common to hear people talking about not being able to function before their first several cups of coffee that no one even bats an eyelash. "Don't talk to me before my 4th cup of Joe." A caffeine addiction is a drug addiction that is socially acceptable.

First, the obvious reason we're so tired is lack of sleep. Our culture thrives on being always on, 24-hours, all "Go go go!," "I can sleep when I'm dead." We constantly burn the candle at both ends. Up at 5am to commute an hour or so to work (which you probably don't like), put in your 10 hour day, commute another hour or so back home, where you'll grab a quick dinner (because you're too tired to cook) and plop down in front of the TV for some mental stimulation, finally turning it off around 11 or 12 to grab your 5-6 hours of sleep because "that's all you need." Sound about right for so many people that you know, possibly yourself?

Second, there's a general lack of fitness that results in an overall state of fatigue. Whether you're overweight or just generally out-of-shape (yes, you can be at your "optimal" weight and still be out-of-shape), you probably come home from your exhausting day too tired to exercise. This kick-starts the vicious cycle of being too tired to workout and conversely, too tired because you don't exercise. That's the Catch-22 there. You have to exercise to have the energy to exercise. So you just don't do anything.

Finally, there's a poor diet that has many people reaching for the caffeine. How many people do you know that need a "fix" after having their healthful lunch of a sandwich with some baked potato chips and a Diet Coke? That fatigue is the same that you feel after gorging on every type of pie available at Thanksgiving. Then there are the people riding sugar wave after sugar wave to get through their days. I love when I have day long meetings or training classes and they provide pastries in the morning, then a carbalicious lunch, then cookies in the afternoon for a little "pick me up". Amazingly, I avoid all of that stuff and don't need a pick me up. Without the sugar rush, there's no sugar crash and no Jonesing for another hit to stave off the end of that wave.

So how do you fix the problem and get off of this drug? For starters, you have to get enough sleep. Here's a clue to whether you're sleeping enough: if you need caffeine to get going, you're not. If you need caffeine or sugar throughout the day to keep you going, you're not sleeping enough. It is abnormal to need a stimulant to keep you going, perhaps not "abnormal" in terms of our society, but definitely abnormal in terms of human physiology. The body has everything it needs for energy production provided it is given the right fuel and the right rest. Here's a question for anyone that claims to only need 5 or 6 (or 3 or 4 in some extreme cases)...can you make it through the day without resorting to caffeine of any sort? If you can, then I will lend some credence to you being able to operate on less sleep than the norm.

Since you probably have a job that requires you to be there, and consequently to wake up, at a certain time, getting enough sleep means you need to go to bed earlier. Turn off Leno or Letterman; it's not that funny and your friends will tell you all the jokes tomorrow anyway. I'm usually in bed by 10 during the week, get my 8-8.5 hours of sleep and don't feel that my quality of life is lacking because I don't see late-night TV. Just letting your body get the rest it needs is a big step in ditching the caffeine requirement. That doesn't mean you can't enjoy a cup of coffee now and again, or even daily. It just means you'll be able to function fully without it. You may need more than 8 hours also. If you're a heavy caffeine user, you're probably already sleep-deprived and in need of some recovering.

Next, you have to get some activity. Remember the Catch-22 above? Well, you have to reverse it by getting up and doing something. Coming home, grabbing the remote, and plopping on the couch is not going to improve your energy levels. You have to drag yourself outside and walk or run or throw a football or do something. You'll be amazed at how grabbing some activity will improve your energy levels and give you more energy to get more activity which will give you more energy to...you get the picture. Nobody ever begins exercising because they just have too much energy to sit on the couch. It's only through willpower that most people get up off the couch and create the energy to change their lives.

Eating better would help too. Ditching all of the processed carbs - the grains, the sugars, the junk food - will work wonders. Add some protein and fat and up your fruit and vegetable consumption and be amazed at how your body responds. It's amazing that when you feed your body what it's intended to consume, it responds with energy and vitality. When you feed your body Frankenfoods in colorful boxes, it responds with lethargy and illness. Ok, so it's not really surprising. Remember that energetic and lively is the normal human way of life. It's only through destructive living that the body learns to rely on seemingly innocent stimulants like caffeine.

Disclaimer: I drink tea regularly, both green and white which contain small amounts caffeine. I also eat a good bit of dark chocolate when I have it around and it contains a stimulant called theobromine, which is similar to caffeine. I even have coffee now and again, though rarely more than once a week (haven't had any in four weeks now) and usually only before a hard workout to take advantage of the stimulant properties; it's a legal performance enhancer.

Sources:
(1) Energy drinks' sales explode despite concerns
(2) Caffeine Content of Beverages, Foods, & Medications
(3) The Caffeine Database

Scott Kustes is the owner of the Modern Forager blog. A computer geek by training, he brings an intense passion for nutrition and health, specifically how evolutionary history determines the proper food for the human body. By looking at nutrition through the lens of evolution, in much the same fashion as Dr. Loren Cordain, Scott is able to find the logic behind what works and what doesn't.

Article Source: http://EzineArticles.com/?expert=Scott_Kustes

Cholesterol Lowering Foods

Lower Cholesterol with Key Nutrients

You've heard the way to a man's heart is through his stomach. Where high cholesterol is concerned, there's a lot of truth in that familiar saying - for both men and women. That's because virtually every bite of food can affect your body, and in particular your cardiovascular system, either positively or adversely.

Watching what you eat, along with weight control and physical activity, is well worth the effort. The National Heart, Lung and Blood Institute reports lowering your level of low-density lipoprotein (LDL, or "lousy") cholesterol can reduce your risk of heart disease by as much as 40 percent.

For your taste, there's probably been way too much emphasis on what you can't eat (baked goodies and snacks containing trans fats) or can only consume in moderate amounts (meats high in saturated fat, high-fat dairy products). Instead, let's focus on key foods - many with healthful nutrients in common - you can, and should, wholeheartedly embrace to improve your cholesterol profile:

Feel your oats

Starting your day with a bowl of oat bran or oatmeal provides about four grams of soluble, or viscous, fiber. Also found in beans, lentils and other legumes, barley, eggplant, okra, fruits and psyllium, viscous fiber dissolves into a sticky gel that helps lower LDL cholesterol and other lipids (fats) from the bloodstream. The American Dietetic Association recommends 25-30 grams of dietary fiber - both soluble and insoluble - each day; additional servings of viscous fiber will help lower LDL cholesterol levels. If your diet has been lacking fiber, increase your intake gradually to avoid intestinal distress.

Pass the nuts, please

Thanks to an abundance of monounsaturated fats that help lower LDL cholesterol, raise HDL (healthy) cholesterol and keep arteries clog-free, the FDA suggests nuts may reduce the risk of heart disease. As long as allergies are not an issue, moderation is the only word of caution when reaching for walnuts, almonds and other tree nuts. To avoid calorie overload, refrain from eating more than a 10-15 of these high-fiber, cholesterol-free snacks each day.

Good things come in 3s

Among numerous other health benefits, omega-3 fatty acids help fight heart disease on multiple fronts - lowering blood lipids (total and LDL cholesterol, as well as triglycerides), easing high blood pressure levels, and helping prevent arterial blood clotting factors and inflammation. Experts recommend two dietary servings a week of fish high in omega-3s, such as salmon, mackerel and herring; fish oil supplements are also convenient. Excellent plant sources include walnuts and flax seed (also high in soluble fiber, by the way).

Time for tofu?

Cholesterol-free soy protein- whether as edamame, soy milk, tempeh or soy nuts and butters - does your heart good. The American Heart Association concluded in Circulation (Jan. 2006) that soy does not significantly decrease LDL cholesterol; even so, the AHA advises substituting high-fat, high-cholesterol meats and dairy with soy may prove beneficial to heart health. Moreover, the FDA says eating 25g of soy protein daily may reduce the risk of coronary heart disease.

Pucker up

Israeli researchers who prescribed a daily serving of red or white grapefruit to coronary bypass patients with high cholesterol cite significant decreases in cholesterol levels after 30 days. Fresh red grapefruit proved even more effective than white at lowering cholesterol. No changes occurred in a third patient group, which did not eat grapefruit. (Consult your doctor or pharmacist before increasing your consumption of grapefruit, which is known to interact with certain medications, including those for cholesterol.) Oranges - which, like grapefruit, are high in antioxidants - appear to have a beneficial effect, as well.

Go green

Present in small quantities in the cell membranes of many fruits, vegetables, grains and other plants, plant stanols and sterols are "functional foods" - a category of foods that deliver health benefits above and beyond their nutritional value. In the digestive tract, plant stanols and sterols work similar to soluble fiber, inhibiting the absorption of LDL cholesterol. Studies show eating 2 grams of stanols/sterols each day can reduce LDL levels by up to 14 percent. Specially formulated margarines and orange juice are among products currently supplemented with these natural compounds.

A Combined Effort

While adding even one or two of these items to your regular diet is certainly smart, the latest research indicates eating a combination of lipid-lowering foods boosts their effectiveness (American Journal of Clinical Nutrition, March 2006). Study participants who successfully adhered to a diet high in viscous fiber, soy protein, almonds and plant sterol margarine for a year saw their LDL cholesterol level drop more than 20 percent - comparable to the results of others in the dietary study who also took a statin drug.

Ideally, we recommend lowering your health risks with lifestyle alternatives rather than medication However, if your cholesterol level is seriously elevated or you have previously had a heart attack, a cholesterol-lowering drug in conjunction with therapeutic changes may be necessary."

http://www.KronosHealth.com Article Source: http://EzineArticles.com/?expert=Susan_Kaib,_MD

The Butter Versus Margarine Debate

This seems to be an area of confusion for many people. Some swear by butter only and others opt for margarine. Who is right? It is time to clear up the confusion.

First of all, both are fats. Therefore, the number of calories in 1 tsp of butter is equal to the number of calories in 1 tsp of margarine. The difference is the type of fat they each contain.

Butter consists of saturated fat. Saturated fat is found mainly in animal sources. Sources of saturated fat include meat, milk, cheese, ice cream, shortening, lard, coconut oil, and palm oil. The more saturated fat a product contains the more solid it will be at room temperature. For example, a stick of butter has more saturated fat than tub butter. Saturated fat leads to increased cholesterol levels.

Margarine is made of partially hydrogenated vegetable oils. Vegetable oils are unsaturated. Unsaturated fats are better for our health than saturated. The key words to make note of are "partially hydrogenated". To make oils solid, hydrogen is added resulting in a trans fatty acid byproduct. These trans fatty acids have given margarine a bad rap, because they are just as bad for our cholesterol levels as saturated fat. So what is the solution? Read labels when you are shopping. As of January 2006, all packaged food products must list the content of trans fats on the nutrition fact panel. Therefore, check the margarine food label to make sure trans fats equal zero. Some products have also added a label that states "no trans fat" or "trans fat free".

Regardless of which you choose, margarine or butter, you still need to limit the amount you add to foods. One tablespoon of margarine or butter equals approximately 100 calories.

Bottom Line: Margarine is the better choice over butter for your health. Select margarines that have zero trans fats. Even better, opt for a "light" margarine with "no trans fats".

Are you ready to improve your nutrition? Lose weight? Lower your cholesterol? Contact Lisa Nelson, RD, founder and owner of eNutritionServices. Receive the support you need from the comfort of home. To learn more visit http://eNutritionServices.com

Article Source: http://EzineArticles.com/?expert=Lisa_Nelson

How Many Calories To Lose Weight

Isn't that what we all want to know -- exactly how many calories will make us lose weight, magically and forever? But...

* Is that the number of calories you should eat, or the number you should cut out?
* How many calories for how much weight?
* Does it depend on your body shape/genes/lifestyle/metabolism?
* How many calories a day/week/hour?

Confusing isn't it?

Let's take the questions one at a time.

First, you can choose whether to work out how many calories you need to eat or you can decide how many calories to trim from your normal eating pattern. All it means is finding a way to the right number of calories (or kcal) for your needs right now.

Second, you need to decide how much weight you want to lose -- but be sensible, no one wants to see your skeleton while you're still wearing it. As a good start, aim to lose a pound or two a week, but not more than that or you'll just be losing water and muscle instead of fat. Human fat contains about 3500 kcal per pound, so to lose a pound a week you should use up 500 kcal more a day than you eat.

Third, yes and no. Your body shape / genes / lifestyle / metabolism will all have some effect on how easily you tend to gain or lose weight. But the most important of these is lifestyle. For example, an Olympic athlete will burn calories faster than someone who sits in a chair all day. And a person who eats a balanced diet will not put on weight as quickly as someone who gets every meal from a fast-food outlet.

Fourth, the usual recommendations for daily calorie intake are 2000 kcal for women and 2500 kcal for men. If you are particularly short / tall / fine-boned / muscular / active / sedentary your calorie needs could easily be very different. You can calculate the exact number of calories you require by multiplying your resting metabolic rate with your activity factor. For example, a 6 ft-tall bricklayer might need 3700 kcal while a 5 ft-tall housebound person may only use 1400 kcal.

To summarise how many calories to lose weight are required, it comes back to the old -- but true -- saying 'eat less, do more'. In this case less really is more: less calorie intake, more weight loss -- although that doesn't mean you have to starve yourself. Just watch portion sizes and be a bit more active!

Most of us love to eat, that's human nature. But it's what we're eating that can make all the difference, small changes in our eating patterns really can transform our figures!

And just as a final thought - did you know that you could lose 36 days from your lifespan for every 11 pounds of excess fat you have? There's an incentive for healthier eating!

© Eleanor Knowles 2008

For loads more details of how to lose weight sensibly and keep it off, including how to work out your own personal calorie requirement, and enjoy eating, go to http://EatLeanNotMean.com

Article Source: http://EzineArticles.com/?expert=Eleanor_Knowles

DO YOU WANT TO MEET, DATE, MARRY A MILLIONAIRE

Relationship author reveals "101 Hottest Places To Meet A Millionaire." Gain a competitive advantage in the dating game and meet the man of your dreams. Click below for more information.

http://meet-a-millionaire.blogspot.com/