Re-educating your taste buds and re-programming your dietary patterns is not actually hard to do - if you do it right. One good way to do that - although this may require some preplanning - is to make

• your new food preferences delicious, and
• the experience fun.

Hypertriglyceridemia (high blood triglyceride levels), pancreatitis, liver disease, diabetes, uncontrolled hypertension, depression and congestive heart failure (CHF), or heart failure, are diseases that are worsened by alcohol.

However, if you insist on drinking red wine you also need to check on the growing conditions of the grapes and how the wine is made.

The wine should be made with organic grapes - free of toxic agricultural chemicals, synthetic herbicides, pesticides, fungicides or fertilizers.

If it is NOT made from organically grown grapes - and with as little sulfur, synthetic stabilizers, colorings, etc. as possible - the wine may have few, if any, health benefits.

For example, it may contain little antioxidants and/or no resveratrol at all. (Resveratrol is a prostate cancer-fighting compound found in red grapes from which red wine is being made).

You also need to be aware that consuming large amounts of red wine or just grapes - which have a much lower concentration of antioxidants than wine - will increase your insulin levels and eventually have a negative impact on your lipid health due to their high fructose (sugar) content.

Resveratrol (trans-3,5,4'-trihydroxystilbene) is a protective compound produced by grapes and other plants in response to environmental stress. Studies have shown that it has potent antioxidant activity and the ability to inhibit platelet aggregation producing potent anti-thrombotic agents. These actions may help prevent free radical damage throughout the body and provide protective support to the cardiovascular system. Red wine also contains tannins, substances that act as antioxidants, which mop up free radicals - particles harmful to cells.

Unfortunately, there is a great deal of misinformation about resveratrol, so you need to keep the following in mind when reviewing articles and marketing information about related products.

Red wine is a rich source of resveratrol. On average, there is 1.5 to 3 milligrams of resveratrol per liter (a liter is almost 34 ounces). For this reason, many sources reference resveratrol as "red wine polyphenols," "red-wine extract," etc. Actually, some studies focused on its health benefits used much greater dosages of resveratrol than the dosages actually found in an average glass of wine.

As resveratrol is found in the skins of grapes, red wine provides several times more resveratrol than white wine. That is because the longer the skin is kept on the grape during the wine making process, the greater the concentration of resveratrol in the wine. In the case of white wine production, the skin is removed before fermentation, giving white wines a lower concentration in resveratrol compared to red wines.

Also, as resveratrol is produced within the grape skin in response to attack by specific molds, grapes and wine produced in moist, northern climates (where these fungi are more prevalent) yield more resveratrol.

Resveratrol is vulnerable to rapid destruction by light and oxygen. Although storing wine in airtight, cool conditions away from sunlight protects its resveratrol content, the maximum resveratrol potency is available only immediately after a bottle of wine is opened.

Unfortunately, making wine also involves the potential damage from alcohol and preservatives; therefore, many people prefer a dietary supplement source for resveratrol.

The researchers wanted to see if the antioxidant chemicals in red winered wine could offset some of the blood pressure effects of alcohol. So they compared it with beer.

They divided 24 healthy men into four different groups for four weeks:

• Some men drank no wine or beer and served as a comparison group
• Some men drank 13 ounces of red wine daily
• Some men drank 13 ounces of red wine with the alcohol removed to see if the alcohol accounted for any blood pressure effect
• Some men drank 38 ounces of beer daily (just over three beers)

The men made no other changes in their lifestyle other than limiting tea to less than 2 cups a day (since tea can also raise blood pressure) and avoiding antioxidants (to avoid any potential effect on blood vessels).

The men wore blood pressure and heart rate monitors 24 hours a day.

Blood pressure and heart rate climb
Compared with the men who did not drink any alcohol, the red wine drinkers had a nearly a 2.5 point jump in their systolic blood pressure. Beer drinkers' blood pressure rose nearly two points.

Systolic blood pressure is the top number of a blood pressure reading. It measures the pressure in blood vessels when the heart pumps.

While this doesn't sound like much, even a few points can make a difference in people who have borderline or high blood pressure. Ideally, blood pressure should be less than 120/80. Blood pressure between 120/80 and 140/90 is called prehypertension.prehypertension.

Heart rate also rose. The researchers tested heart rate during sleep to rule out any effect of activity. Red wine drinkers' heart rate climbed five points for eight to 10 hours after drinking. Beer drinkers' heart rate rose four points.

Removing alcohol from the red wine did not lower the blood pressure.

The researchers say that the blood pressure effects of red wine and beer appear to be similar.

Since the men in the study did not have high blood pressure, it's unclear how these findings apply to people who do.

We go out for an ice cream on a summer evening. We order something in a restaurant that we're pretty sure is high in sugar. Or someone offers us a soft drink and we accept.

By and large, a dietary slip now and then won't hurt most of us. The problem comes when a transgression from a healthy diet turns into daily transgressions.

These days it's hard to avoid fructose because it's used as a sweetener in a wide variety of processed foods, especially in sodas and other types of soft drinks.

However, a new study in a recent issue of The Journal of Clinical Endocrinology and Metabolism (2004:Vol. 89, No. 6) reveals how even moderate consumption of soft drinks causes “a rapid and prolonged elevation of plasma (blood) triglycerides,” also having a profound impact on hormonal balance, hunger, calorie intake, obesity and the risk of developing type 2 diabetes.

If you are a "popacholic," or if you are in the habit of drinking soft drinks, you jeopardize your health. A soda every now and then that turns into a 7-Eleven's 32-ounce Big Gulp every day or a soda every few hours, is a trend no one can afford to follow.

Although many companies do not list this as a source of carbohydrates, the FDA defines it as a carbohydrate. Glycerol has a very low glycemic index so it does not impact blood sugar levels greatly.

Interestingly enough, there are ergogenic, athletic performance enhancing benefits associated with ingesting glycerol such as

• increasing the amount of water retained in the body and
• enhancing hydration (maybe even enhancing vascularity).

However, in some people, protein bars loaded with glycerol may cause stomach discomfort so unless you want to hit the porcelain throne throughout the day, drink plenty of water with these protein bars.

Other, much less desirable carbohydrate sources in protein bars include corn syrup, high fructose corn syrup (dextrose), rice syrup, maltitol, honey (invert sugar), turbinado sugar, sucrose (which is a combination of glucose and fructose), crisp rice, and fructose.

Fructose (fruit sugar) is added to bars not only to provide a source of carbohydrates but also to sweeten the product as it has a very sweet taste. Fructose is mainly metabolized in the liver and therefore has a lower glycemic index.

The cells that are dividing (multiplying) the fastest have the highest requirement for energy (to sustain such accelerated growth). Therefore, cutting out the source (sugar) is similar to cutting off the blood supply - though not quite as drastic, it's certainly a step worth taking.

It is simply astonishing that this simple knowledge - sugar feeds cancer - hasn't become the basis for Rule One in any cancer fight: Stop eating sugar immediately.

Obviously giving up sugar is not the cure for cancer. But this tactic should be recommended STRONGLY to anyone with cancer or, actually, ANY other illness or disorder.

What about the alternate sweeteners?
You wonder if one of the alternate sweeteners, such as stevia or xylitol, might also feed the cancer cells in the same way sugar does.

Stevia won't, because it is zero-calorie.

Xylitol could be more of a quandary. It does contain calories (about 40% less than sugar), and it is labeled a 'sugar-alcohol.' Apparently that status causes a slower release into the body and less absorption. For that reason, it would be less of a problem as it is not as strong as refined carbohydrates. How much less would be controversial, since the sugar-cancer cell growth issue itself is a tough one.

Add up all those sugars and some people are eating more than half their body weight in sugars every year.

Consumption has risen every year but one since 1983. The average American consumes 20 teaspoons per day of sugar. The food industry, however, contends that the huge increase in sugar consumption has had no impact on health.

In a paper published in 1999, USDA researcher Shanthy A. Bowman, of the Agricultural Research Service, reported that heavier consumers of refined sugars (more than 18 percent of calories from added sugars) typically consume more calories but less of 15 different nutrients than do lighter consumers (under 12 percent of calories).

The high consumers consumed 15 times more soft drinks and fruit “ades” per day than the lower consumers.

The 158-pound figure, however, represents the amount of sugar that is available in wholesale channels. The actual amount consumed is considerably less. USDA surveys indicate that

• the average teenage boy eats at least 109 pounds per year, while
• the average American eats upwards of 64 pounds.

Because of the sharp increase in sugar consumption — paralleled by a doubling in the rate of overweight and obesity in children and adolescents in the past 20 years - health groups petitioned the Food and Drug Administration in 1999 to set a “Daily Value” for sugar intake and list on food labels the amount of added sugars and the “% Daily Value” in a serving. The recommended Daily Value (the daily limit) should be 40 grams, or 10 teaspoons, the figure recommended by USDA.

While some fats are essential for good health, other fats - such as trans fat found in margarine and many commercial baked goods -- are harmful to the body. Therefore, it is the type of dietary fat that matters and not the total amount of fat consumed that decides the cardiovascular disease risk.

While some people restrict fat to 20 percent, there are other enthusiasts who even consider reducing fat intake to 10 percent or less of caloric intake. However, extreme low fat intake level is difficult to achieve without compromising food and appetizing choices.

It should be noted that up to 30 percent of the U.S. adult population should not be on a low-fat, high-carbohydrate diet becasue they suffer from insulin resistance (this condition, also known as metabolic syndrome or Syndrome X, is caused by over conconsumption of carbohydrate over a long period of time, and it is linked to a high risk of cardiovascular disease).

Instead, they should be on:

• a high-fat (45 percent, comprising mostly of mono-unsaturated and, partially, poly-unsaturated fat)
• low protein (15 percent), and
• moderate complex carohydrate (40 percent) diet.

Once again, the proper choice of type of fat in the diet is more important than the absolute amount. And the general delusion that the low-fat diet causes low cardiovascular risk without considering the kind of fat taken in must be dismissed.

Sad to say, most people when they reduce their fat intake, replace fat mostly with carbohydrates -- such as pasta, rice, cereal, and potato.

This is actually worse because a high-carbohydrate diet:

• increases insulin levels (a common problem in the United States)
• increases blood triglyceride levels, and
• reduces HDL-"good" cholesterol.

In the United States, the popular notion of a high-carbohydrate diet of the last 30 years has produced:

• an obese population never seen before in human history and
• an epidemic of adult onset diabetes.

Out of that 30-percent amount of daily fat intake:

• less than one third (<1/3) should be saturated fat
• the rest (>2/3), or as much as possible, should come from mono-unsaturated fat.

Plenty of "good" mono-unsaturated fat can be found in olive oil, seeds, nuts, and cold-water fish.

It should be noted that saturated fat - both from animal and plant sources - is necessary for good health. If animal source is desired, choose the following:

• free-range poultry, preferably organic
• free-range beef, preferably organic and grass-fed
• ree-range organic eggs, and
• deep-water fatty fish such as wild Alaskan salmon, preferably not farm-raised.

It is very important, however, to avoid "bad" trans fat, like margarine and fried foods.

Moreover, the use of processed polyunsaturated fats -- such as corn oil, safflower oil, sunflower oil, or canola oil -- should be restricted.

Here are some practical tips:

This processing improves their resistance to oxidative damage, extends shelf life and increases their commercial value; however, it also results in a trans fat from which margarine and shortenings have been made.

Trans fat is commonly used in cakes, donuts, fast foods, and fried foods. According to a 1999 study, it is estimated that in the United States about 5 grams of trans fat is being consumed per day (The Journal of the American Dietetic Association).

While trans fatty acids may be classified as hydrogenated polyunsaturated fats due to their chemical structure, they generally are like saturated fats in terms of their effects on cardiovascular health.

Without a doubt, trans fat is the worse kind of fat! During the hydrogenation process, the chemical structure of the natural fatty acid is changed from their original cis- configuration to unnatural trans- configuration.

Trans-isomerization alters the 3 dimensional configuration of dietary fatty acid, causing damage to the cell membranes and altering the function of phospholipid-dependent enzymes contained in these membranes. This altered fluidity increase cell membrane permeability.

As a result, the active transport enzymes for sodium, potassium, calcium, and magnesium are impaired. Such cell membrane is also subject to free radical attack and damage.

Therefore, a high intake of trans fat has been linked to a variety of free radical and degenerative conditions such as:

• cancer
• arthritis, and
• cardiovascular disease.

Trans fat also:

• increases blood levels of triglycerides
• increases LDL-"bad"cholesterol, and, more significantly
• reduces the level of "good" HDL-"good"cholesterol (that has been often related to the lower risk of cardiovascular disease).

Trans fat has been linked to a 93 percent rise in the risk of cardiovascular disease (The New England Journal of Medicine).

The research also revealed that a replacement of trans fat with monounsaturated fat (like nuts, olive oil and flaxseed oil) could reduce heart disease risk by over 50 percent.

During the frying process, trans fats are exposed to heat and oxygen resulting in the worse possible combination of unhealthy fatty acids. Also, salad oils used in producing salad dressing like mayonnaise have excessive amount of lipid peroxides.

Studies have shown that the average woman age 19-50 got more trans fat from commercial salad dressing than from any other food!

Naturally occurring trans fat is quite rare, being limiting to a small amount in raw milk as a consequence of gut bacteria in dairy cows. Defnitely, this is not the kind of fat nature intended us to have in the body.

Unfortunately, we, consumers as a whole are quite ignorant of the negative effect of trans fat. In order to disclose its presence on food lables, you need to look for the term "partially hydrogenated."

However, it is difficult to assess the amount of trans fat in the food, because the Food and Drug Administration (FDA) does not require manufacturers to specify the amount of trans fat on the food label.

Margarine, for example, providing 3 grams of saturated fat per tablespoon, is very high in trans fat, with as much as 3 additional grams per tablespoon.

Chocolate chips cookies, containing 2 grams of saturated fat, may contain double that amount of trans fat, though this is not seen on the label.

Those who are vegetarians will not have much difficulty as fat in its natural state is found in abundance in seeds and nuts.

Those who cannot do without meat face a more challenging task. The reason is because during the commercialization process, the chemical structure of the macronutrients within the meat is altered significantly.

It is impractical to eat only the "good " and avoid all the "bad" fat, since most food comes with a combination of both. Balance is the key.

Concentrate your diet on mono-unsaturated fats such as olive oil and saturated fats derived from free-range animals. (Mono-unsaturated fats are relatively neutral with a small tendency to raise HDL-"good" cholesterol and lower LDL-"bad" cholesterol).

Bad fat such as processed polyunsaturated fat or trans fat by all means should be avoided.

Many people think chicken and fish are healthier than red meat. Red meats can be low in fat and included in a healthy-heart diet -- if properly selected and cooked (without frying in processed oil).

Remember, chicken and fish, which often are low-fat choices, can be prepared (such as deep frying) so they are higher in fat than lean beef.

Dark meat poultry has more fat than white meat. Keeping the skin on chicken or frying it adds more fat.

More recent research has established that the most beneficial and active of omega-3 fatty acids found in fish are

• DHA - short for docosahexaenoic (DOE-coe-suh-hex-uh-noy-ick) acid, and
• EPA - short for eicosapentaenoic (EE-coe-suh-pent-uh-noy-ick) acid.

Unfortunately, it is estimated that over 85 per cent of people in the Western world are... deficient in beneficial omega-3 oils.

Continue reading this article...

Not All Fruits and Vegetables Created Equal

Most of us aren't eating fruits and vegetables that contain the most nutrients offering the best health benefits. Quite frankly, we are often confused about nutrition because we're given... conflicting information.

• White: Eat cauliflower more often than potatoes.
• Green: Eat more dark lettuces, such as romaine and red leaf lettuce, spinach, broccoli and Brussels sprouts instead of iceberg lettuce.
• Yellow/orange: Instead of corn, grapes, or bananas, eat more yellow peppers, winter squashes or sweet potatoes.
• Red: Choose tomatoes, red peppers and strawberries over grapes and apples.

Five Food Types to Absolutely Avoid

The following foods are so bad for your body that there is no any reason to eat them. Not only do they have zero nutritional value, but they also give your body quite a dose of toxins.

1. Doughnuts:

• fried in vegetable oils, therefore, high in trans fat (store-bought doughnuts contain 35-40 percent "trans fat"!)
• high in sugar (an average doughnut contains about 200-300 calories, mostly from sugar, and few other nutrients)
• full of white flour (in most varieties).

Nutritionally speaking, eating a doughnut is one of the worst ways to start off your day. It will throw off your blood sugar and won’t stay with you so you’ll be hungry again soon. You are better off eating no breakfast at all...

One of the simplest and most profound health improvements you can make is to eliminate soft drinks (soda, pop) from your diet.

2. Soda (both Regular and "Diet"):

• high in sugar (one can of soda has about 10 teaspoons of sugar - 150 calories)
• high in caffeine (30 to 55 mg of caffeine per one can of soda)
• loaded with artificial food colors and sulphites
• filled with harmful artificial sweeteners like aspartame - NutraSweet, Equal (in the "diet" varieties).

Especially threatening is the consumption of soft drinks among children. Unfortunately, schools often make marketing deals with leading soft drink companies in exchange for their students’ health (most school hallways are lined with soda-filled vending machines!).

3. French Fries (and Nearly All Commercially Fried Foods)

• high in "trans fat" (potatoes cooked at high temperatures in vegetable oils)
• high in free radicals harmful to the body
• high in acrylamide (up to 82 mcg per serving), a potent cancer-causing chemical formed as a result of unknown chemical reactions during high-temperature frying or baking.

One French fry is worse for your health than... one cigarette, so you may want to consider this before you order your next ‘Biggie’ order.

4. Chips (Corn, Potato, Tortilla, etc.)

• high in trans fat (present in most commercial chips)
• high carcinogenic acrylamide (up to 25 mcg per serving).

5. Fried Non-Fish Seafood (Shrimp, Clams, Oysters, Lobsters, etc.)

• high in trans fat
• high in carcinogenic acrylamide
• high in mercury
• contaminated with parasites and resistant viruses (they may not even be killed with high heat).

Eating these scavenger animals gives you with every bite a quadruple dose of toxins.

Food Types to Favour

In your journey to a better health, there are quite a few food types to favour.

There can be "off" days when you eat something from your old habits, but these should gradually be decreased until only about every tenth day is an "off" day at home.

What about Ethnic Cuisines?

Hispanic (read: Mexican) and Asian foods have made their way onto the mainstream U.S. menu.