Amino Acid Supplements - Medical Update You Should Know About

Amino acids are the basic structural units of proteins. They are commonly classified into six (6) groups based on the chemical or structural properties of their side chains (I will talk about groups of amino acids in another article). In total, there are 20: aspartic acid, glutamic acid, alanine, arginine, asparagine, cystine, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tyrosine, tryptophan and valine. Amino acids are found in many forms of life. They form short polymer chains called peptides or longer chains called either polypeptides or proteins. They constitute the basic elements of peptides, which contain about ten. Each peptide is linked to another by a peptide bond. Each of these combinations giving rise to different protein structures with a specific function. What is the role of amino acids?It is from amino acids that the organism builds the various proteins present in all cells and tissues of our body that depend on them for their maintenance and regeneration. Amino acids constitute 20% of the total mass of the body. They play fundamental roles to ensure its proper biological balance such as:- Energy production- Transport of oxygen to the cells - Development of bone, skin and muscle- Constituents of hormones, enzymes, neurotransmitters, and antibodiesIn addition, many researchers found that amino acids improve heart health. Supplementing with an amino acid mixture may improve heart function and lower heart-disease risk in people with diabetes, according to the American Heart Journal… In another recent study led by Elisabet Borsheim from University of Texas Medical Branch: “Supplementing the diet of elderly people with the full set of essential amino acids can boost their lean body mass, strength and physical function, according to a new study.”There are two types of Amino acids:Non-essential amino acids - that can be synthesized by the organism from fat or carbohydrates present in the body. Those non-essential acids are aspartic acid, glutamic acid, alanine, arginine, asparagine, cystine, glutamine, histidine, proline, serine and tyrosine. Our organism may obtain these amino acids either through food, or by synthesizing itself from other amino acids, lipids (fats), carbohydrates or vitamins. Essential amino acids - cannot be synthesized by our organism. They must be provided daily by food we eat. In total, they are about eight (8): isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Failure to obtain even 1 of these essential amino acids could prevent the organism to use other elements protein that would have had to be involved, resulting in the degradation of the body’s proteins and muscle functioning. It is through the precise combination of different amino acids that the body produces different proteins essential for cell regeneration and many biological processes. Therefore, it requires that they all be available at the time of the synthesis of these proteins. When certain amino acids necessary for the synthesis of a protein is missing, the protein can not be synthesized and there is no storage place where it would draw those, there is lack of production. How much amino acid do we need?To meet the needs of the whole body in amino acids and protein, we need to consume an average of 1 g per kg of weight per day for an adult physically active, but some professions (bodybuilding, boxing) require more amino acids intake. Source of amino acids• Vegetables, mainly cereals (wheat, wheat), carbohydrates (pasta, rice, lentils, beans), pulses and soybeans are good source of amino acids. • Animal, mainly dairy products, meat, fish and seafood and eggs. These animal proteins contain all the essential amino acids with a well-balanced composition, and therefore a better biological value than proteins of vegetable. Vegetable proteins often miss some amino acids.At vitalfoodstore.com, we offer pure and derived from sources free of animal amino acids supplements. Visit our amino supplement store today, and save 5%

The Digestion Wars: Probiotics VS Indigestion, Constipation and Heartburn

Louis Pasteur was the Mick Jaeger of nineteenth century science. And rightly so. But rock star that he was, he made the word bacteria synonymous with disease, a misimpression that is still with us today. Make no mistake, there definitely are bad bacteria. But in a healthy body, there are also trillions of good bacteria (yes, that’s a T) that provide many of the critical elements to good health and vitality. These microscopic mighty microbes are called probiotics (for life), and without them or without enough of them, the bad guys take over and life can get down-right miserable. While Pasteur’s discovery of the germ theory of disease received great notoriety and acclaim, the discovery of the healthy side of the force has taken a great deal more time to permeate the public consciousness. Oh, the years of needless heartburn. Maybe it was because the discoverer of the life enhancing benefits of probiotics, a microbiologist and 1908 Nobel Prize Winner named Ellie Metchnikoff, was a Russian – not popular PR celebrities even then. But, whatever the reason, Metchnikoff, curious as to what made some people live longer than others, studied the astonishing number of individuals in Bulgaria that were living to be over 100 years old. He traced the secret of their longevity to the probiotics that were contained in the fermented yogurt they ate. Ellie, we love you, Man. How, you might ask, could a bunch of bugs, microscopic bugs at that, help people live longer? Let us count the ways: Probiotics – beneficial microbes - break food down into its most basic elements allowing nutrients to absorb through the digestive system: They strengthen the immune system, which enables the body to better fight disease; They help relieve constipation; They reduce the chance of infection from common pathogens (bad bugs); They increase the bio-availabity of nutrients (which means they help the nutrients get into the cells with greater ease where they generate the physical energy of life); They promote recovery from diarrhea; They clean the intestines; They help kill viruses and parasites; They help prevent yeast and fungal infections; They improve the digestion of vitamins; They inhibit the growth of harmful bacteria; They help make certain B vitamins. Not bad for a bunch of bugs the size of a micron (there are one million microns in a meter – or, side by side, about 25,000 bacteria in an inch – we’re talkin’ very, very, small). Your intestines should have about 85% good bacteria and 15% bad. But chlorinated water, the presence of antibiotics in the food we eat and as medical treatments we take, and other factors can wreck havoc in the gastrointestinal track, throwing your digestive system completely out of balance. On days like that you’d rather be burned at the stake. As noted, yogurt can be a good source of probiotics. But some years ago a revolutionary discovery was made using a unique combination of probiotics – a team of beneficial bacteria so coordinated, so in harmony, so dedicated to enhancing life that Vince Lombardi would have kissed their feet (if they’d had any.) Pasteur, who discovered the effects of bad bacteria, was French. Metchnikoff, who discovered the benefits of good bacteria, was Russian. But it fell to a little known Japanese scientist named Teruo Higa to discover this combination of beneficial microorganisms that operate in a revolutionary relationship with each other and in so doing make human bodies hum like Lance Armstrong at the Tour De France. Which means? Stay with me here because this gets good. The most extraordinary microbe in this serendipitous gathering of bacteria from the Far Side – the leader of the pack, so to speak– is the phototropic microbe. Fascinating creature, this bug has been here since before there was oxygen on the planet. In fact, it is anaerobic (hates oxygen). How, you might wonder, does a living organism survive without oxygen? In a simple act of adaptive Darwinian brilliance, it consumed what was in the environment: epicurean delights like carbon dioxide, ammonia, methane and hydrogen sulfide. And still does. And in case the light-bulb didn’t go on as you read that, take note that these are all modern-day toxins. In other words, we have here a microbe that thrives on poisons and pollutants. But that’s only half the fun: in a performance that confirms Mother Nature as the planet’s true environmental Magic Maker, these microbes excrete oxygen, amino acids, antioxidants and other substances that enhance life. Green Peace loves you Baby! Now watch this… The other members of the group are aerobic (oxygen loving) bacteria. Check out this teamwork. The aerobic bacteria consume the oxygen generated by the phototropic bacteria. They in turn give off, that’s right…carbon dioxide, food for the phototropic bacteria - which they readily consume. And so you have this revolutionary relationship - this symbiotic union of beneficial bacteria – that, like an organic PacMan, goes charging through the environment in which it finds itself, devouring toxins and pollutants and giving off amino acids, vitamins, trace minerals, enzymes and antioxidants. Think about a team of microbes that are: 1) thriving on toxins and polluting elements in your digestive track; 2) generating antioxidants and other healthy by-products while doing so and 3) overcoming pathogenic (bad) bugs all at the same time. Who’d have thought…ancient, toxin-eating microorganisms and their organic by-products bringing life-enhancing benefits to people in the 21st century. Something kind of cool about that. Note: Neither the statements in this story nor the products described have been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease, but rather are dietary supplements intended solely for nutritional use.

Weight loss by means of the Atkins Diet

The Atkins diet has been introduced on the international market by the nutritionist doctor Robert C. Atkins after years of clinical studies concerning the impact of these products on the body health and weight. The diet developed in the 1960’s when the doctor adapted it from another weight loss diet to fit his own personal needs. After seeing the huge benefic effects it had on thousands of patients, he decided to publish it in several specialty books. The Atkins weight loss diet is based on the daily use of low carbohydrate-foods and on the use of diet bars and shakes fabricated to base on some healthy basic ideas about weight loss. The Atkins diet uses food products offering vital nutrients to the body while containing low amounts of carbohydrates, low content of sugar. They try to combine great taste with healthy content and also offer a sufficient daily amount of alimentary fibers and proteins. The Atkins diet is recommended to more categories of people like the ones requiring a weight loss diet and the ones only looking for a method of staying healthy and physically as well as mentally fit. The diet consists in five basic elements: vitamins and minerals, fibers, proteins, low sugar and low fats, meant to keep you active, healthy and performing. The Atkins weight loss diet is meant to counteract the food products on the market containing huge amounts of saturated carbohydrates contained in sugar, syrups, and great amounts of saturated fats included in foods like hydrogenated oils. Dr. Atkins considers refined nutrients in food to be responsible for the apparition of an international medical condition of the century characterized by obesity hypertension and diabetes, all triggered by the unhealthy lifestyle and eating habits. The Atkins weight loss diet is structured into four phases. The first one requires a very strict control of the ingested food; it is mainly based on a low caloric, low sugared, low fatted diet. The second step allows a daily increase of the very low level of carbohydrates used in Phase 1. The third step in loosing weight is the pre-maintenance phase when the patient must get used to a regular amount of carbohydrates in his system. The last Phase is the one preparing the patient for life-time maintenance of the progress gained during the Atkins diet. In spite of the many persons showing real benefits from following the Atkins diet, it is still a very controversy eating style. Researchers consider it risky to use great amounts of proteins in your diet especially for those with chronic kidney problems. Also, it is considered that the Atkins weight loss diet is more expensive than many other accepted diets. Other studies on the contrary come in favor of the Atkins diet sustaining the benefit of a low carbohydrate, low fat diet. Among with the nutritional standards imposed by the diet, it also highly recommends the combination between healthy eating habits with physical exercise daily according to every person’s needs and availability. For the ones requiring such a program of loosing weight, The Atkins weight loss diet can in some cases prove to be quite effective and with minimal solicitation from the subject.

Empower Yourself With Say As %26quot;Eye-Your-veda,%26quot; Read As %26quot;Ayurveda,%26quot; The Ancient Popular Health Science

The doshas are a very important concept of ayurveda and a source of confusion for most of my western patients. The question that has been asked to me almost everyday for twenty years, “What is my body type?” This is an essential question and can easily be ascertained by taking the dosha test.However, basically, dosha means the identifying energy of nervous system , digestive system and the tissues system.So, the vata dosha is the energy of the nervous system, the pitta dosha is the energy of metabolism and digestion and kapha is the earth like value of tissue.Now, you ask how do I get a body type out of this? If you are predominant vata dosha it means you exhibit many characteristics that are expression of nervous system and so on with pittq and kapha dosha. Take the dosha test and then read the article on Now that You Have Taken Your Dosha Test. What Next?I will give you a little warning. Because after taking the dosha test and identified whether you are one dosha over another that does not mean a westerner understands the many ways the word dosha is used in the science of ayurveda.I would advise for purposes of introduction to ayurveda to use the word as a body type system identifier then as you study this rich science you can expand your understanding on the more penetrating aspects of the science of doshas.The three doshas, or governing principles, are called vata, pitta, and kapha. When vata is imbalanced insomnia, dry skin, anxiety,and constipation are the most common imbalances. Too much Pitta results in hives, over heating,and hyperacidity. Kapha imbalances are at the bottom of depression and obesity.Ayurveda recognizes five basic elements, or constituents, to be the smallest components to which anything can be reduced. They are air, space, fire, water, and earth. Everything in nature is composed of these five glorious, mysterious, essential components-including humans. Akasha is the Ayurvedic term for the gaseous form of matter.SPACE (sometimes called ether) is the expanse or area in which air is contained and through which it moves.FIRE is the radiant form of matter and is needed for any process of transformation, or “digestion.” WATER is used to describe the liquid form of matter.EARTH is the solid form of matter and is responsible for groundedness and solidity. The five elements, in infinite combinations and proportions, are the basis of all life-forms and things, with three forces to keep the elements in the right relationship with one another. The three forces, the doshas, govern all the functions of the body, mind, and universal consciousness. When vata is imbalanced insomnia, dry skin, anxiety, and constipation are the most common imbalances. Too much Pitta results in hives. Kapha imbalances are at the bottom of depression.The three doshas, or governing principles, are called vata, pitta, and kapha. Each dosha has its own set of characteristics, which arise out of the elements from which they are made. This includes the physical and emotional characteristics and personality traits of people, as well as of everything else.For example there are vata, pitta, and kapha kinds of flowers, people, houses, music, foods, trees, birds, and bees, as well as times of day and seasons. Every person (and thing) contains all three doshas.However, the proportion varies according to the individual, and usually one or two doshas predominate. Within each person the doshas are continually interacting with one another and with the doshas in all of nature.This interplay among the fundamental forces and components explains why people can have much in common but also have an endless variety of individual differences in the way they behave and respond to their environment. Ayurveda recognizes that different foods, tastes, colors, and sounds affect the doshas in different ways.For example very hot and pungent spices aggravate pitta; but cold, light foods such as salads calm it down. This ability to affect the doshas is the underlying basis for Ayurvedic practices and therapies.Free Today My 358 page book http://www.effortlessayurvedicliving.com/ on the basics of Ayurveda. Instructions for the body type test, all common daily diet, morning yoga, according to body type and much more.Copyright © Dr. Helen Thomas 2008

Information on best teeth whitening solutions

Many people face embarrassment due to their dull and yellow teeth and this develops the feeling of low esteem and low confidence in them. They start avoiding gatherings and other public places which in turn results on an adverse effect on their growth and exposure. Thankfully, medical science has now evolved numerous ways to resolve this problem with best teeth whitening solutions. Tooth whitening is basically a procedure of lightening the tooth along with the removal all sorts of stains. The tooth has two basic elements the enamel and dentin that forms the major mass of a tooth. Under teeth whitening, both these elements are bleached to brighten up the teeth. Now several numbers of teeth whitening solutions are available in the market. One can opt for any from the cheapest and easiest home products to highly advanced laser technique to accomplish best teeth whitening remedy. However, before going for any teeth whitening process, make sure to consult with your dentist is which one is most suitable and convenient for your teeth. Different stages have different solutions. Other than that the cost of each process should also be considered. According to most the dentists, the process that involve bleaching through the use of per oxide chemical is best teeth whitening method for patients who have had some dental surgery or treatment earlier like root canal. This is a more strong and effective method as compared to other whitening solutions. A chemical will be filled inside your teeth and the whitening will appear gradually. The duration of whitening depends on the condition of the teeth as in few cases it might take a day or two to show the results. Another is the non bleaching technique. Under this procedure, the patient is supposed to wear a mouth piece for a certain amount of period and the chemical gel is placed inside this mouth piece. Again according to the condition of your teeth the duration is decided. In most of the cases it is kept for one or two hours, however in severe cases it may stretch to 10 hours. If in case you are too pre-occupied with your hectic schedule and do not have time to visit a dentist this facility of non bleach whitening is the best teeth whitening procedure for you. Even those who have limited budget can go for this kind of teeth whitening. This gel is widely available in all department stores and medical shops. These are not the only two options available when it comes to best teeth whitening solutions. Poor eating habits, smoking and improper care of teeth have made the problem of dull teeth very common. Dentists are consistently involved in introducing new methods and solutions for gaining bright and white teeth. Smokers can use the teeth whitening toothpaste which in considerable amount of days will remove the stains and helps in whitening the teeth. One can also use the whitening strips. Regular use of these strips is very efficient in bringing good results. The whitening toothpaste and whitening kits available with the local pharmacy centers are comparatively less effective and take much time in showing results.

Amino Acid Supplements - Medical Update You Should Know About

Amino acids are the basic structural units of proteins. They are commonly classified into six (6) groups based on the chemical or structural properties of their side chains (I will talk about groups of amino acids in another article). In total, there are 20: aspartic acid, glutamic acid, alanine, arginine, asparagine, cystine, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tyrosine, tryptophan and valine. Amino acids are found in many forms of life. They form short polymer chains called peptides or longer chains called either polypeptides or proteins. They constitute the basic elements of peptides, which contain about ten. Each peptide is linked to another by a peptide bond. Each of these combinations giving rise to different protein structures with a specific function. What is the role of amino acids?It is from amino acids that the organism builds the various proteins present in all cells and tissues of our body that depend on them for their maintenance and regeneration. Amino acids constitute 20% of the total mass of the body. They play fundamental roles to ensure its proper biological balance such as:- Energy production- Transport of oxygen to the cells - Development of bone, skin and muscle- Constituents of hormones, enzymes, neurotransmitters, and antibodiesIn addition, many researchers found that amino acids improve heart health. Supplementing with an amino acid mixture may improve heart function and lower heart-disease risk in people with diabetes, according to the American Heart Journal… In another recent study led by Elisabet Borsheim from University of Texas Medical Branch: “Supplementing the diet of elderly people with the full set of essential amino acids can boost their lean body mass, strength and physical function, according to a new study.”There are two types of Amino acids:Non-essential amino acids - that can be synthesized by the organism from fat or carbohydrates present in the body. Those non-essential acids are aspartic acid, glutamic acid, alanine, arginine, asparagine, cystine, glutamine, histidine, proline, serine and tyrosine. Our organism may obtain these amino acids either through food, or by synthesizing itself from other amino acids, lipids (fats), carbohydrates or vitamins. Essential amino acids - cannot be synthesized by our organism. They must be provided daily by food we eat. In total, they are about eight (8): isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Failure to obtain even 1 of these essential amino acids could prevent the organism to use other elements protein that would have had to be involved, resulting in the degradation of the body’s proteins and muscle functioning. It is through the precise combination of different amino acids that the body produces different proteins essential for cell regeneration and many biological processes. Therefore, it requires that they all be available at the time of the synthesis of these proteins. When certain amino acids necessary for the synthesis of a protein is missing, the protein can not be synthesized and there is no storage place where it would draw those, there is lack of production. How much amino acid do we need?To meet the needs of the whole body in amino acids and protein, we need to consume an average of 1 g per kg of weight per day for an adult physically active, but some professions (bodybuilding, boxing) require more amino acids intake. Source of amino acids• Vegetables, mainly cereals (wheat, wheat), carbohydrates (pasta, rice, lentils, beans), pulses and soybeans are good source of amino acids. • Animal, mainly dairy products, meat, fish and seafood and eggs. These animal proteins contain all the essential amino acids with a well-balanced composition, and therefore a better biological value than proteins of vegetable. Vegetable proteins often miss some amino acids.At vitalfoodstore.com, we offer pure and derived from sources free of animal amino acids supplements. Visit our amino supplement store today, and save 5%

Good Exercise for Good Health in Ayurveda

Ayurveda is a system of natural healing that originated in India 5,000 years ago. Its basic principle is that each of us has a specific mind-body type, known as a dosha, which is influenced by everything we do and experience. Health is maintained by balancing our dosha with our environment and lifestyle, through meditation, diet, herbs, oil massages, and fasting.Ayurveda According to Ayurveda, Kapha individuals need the most vigorous exercise, but at the same time, the exercise should never be extreme. Find a good balance between doing too little and over doing it. Breaking a nice sweat is good, but being totally breathless is probably too much. A Kapha body type has a propensity towards weight gain so you need to make exercise a daily part of you life. The hardest part will be to get the exercise program underway. Getting started though is another matter for Kapha types and usually requires shock treatment. According to Ayurveda, every living being in the universe is a combination of five basic elements called Panchamahabhootas. These five elements are space, air, fire, water and earth. Balancing these elements is the best method to maintain health and in the treatment of diseases. Earth corresponds to the solid structure in the body, water is in all body fluids, fire controls the functioning of enzymes, air denotes the movement and space corresponds to spaces within the body.These panchamahabhootas combine into three more energy levels known as Tridoshas that determines our health and physical condition. These three doshas or humors are vatta, pitta and kapha. The elements air and space combines together to form vatta, elements fire and water forms pitta and the elements earth and water combines to form kapha. Each dosha plays an important role in the maintenance of the body. The panchamahabhootas and tridoshas are not visible to the naked eye but all the physical structures and physiological functions are included in them. Please Purchase Online http://ayurvedasbeautycare.com

Get Better Health through Better Knowledge

Stop your sufferings Learn about the latest findings on herbal treatments %26 get this safe and natural herbal treatment system

Herbs are nutritional foundation nutrients and good alternative medicine to nourish the body’s deepest and most basic elements. Medicinal herbs have been used safely and effectively since the time of recorded history, for an endless list of reasons from health, healing, weight loss/gain/maintenance, to survival and more. Herbs can offer the body nutrients it does not always receive, either from a poor diet, or environmental deficiencies in the soil and air. They are great body balancers that help regulate body functions.

Medicinal Herbs are in use for thousand of years and are renowned for their effectiveness in many diseases. These natural herbs are very effective in boosting the immune system, increasing the body resistance to infections, healing the allergies, and raising and renewing the body vitality.

For centuries, herbal remedies have increased overall health, vitality, and life expectancy. They are used to treat illness and to restore the body to health. The low risks and potential for no side effects make these remedies appealing when compared with commercial drugs.

Mingle with like minded people or your friends and exchange health related messages at Herbalist Health Discussion Group. Get latest breaking Health News %26 Information and live a healthier life with health and fitness advice provided by Herbalist.com

Get information on herbs, herbal remedies, and treatment and read health articles on herbalist.com, your herb guide. Our mission is to provide our readers with all the up to the minute advances in the field of health. Read articles related to health, diseases, health news and herbal treatments to find out which herbs are best for your condition.

Visit Hebalist.com and get answer to all question related to herbs, herbal remedies, and herbal treatments.

Nature has innumerable useful resources, which can be of immense use for mankind. This is what aromatherapy advocates, it is an age old way to cure mental, as well as physical disorders in a natural way. It is accomplished by making use of essential oils, which are nothing but extracts from plants, herbs, leaves, seeds and flowers etc. It relaxes the body and soothes the mind by inducing sense of well-being. Aromatherapy blend is a combination of several essential oils in the apt proportion, as per their specific curative purpose. Aromatherapy blends cures the disorders by appealing to the sense of smell. Let us get to know all specific details about aromatherapy blends and what all purpose does it serve.

With the aromatic effect of the aromatherapy blend, your body, soul and mind is replenished. The fact of the matter is for maximum benefit, the essential oils must be synergised well to give the required effect. For this very purpose, you must have complete knowledge regarding the benefits of specific essential oils. There are several ways to use aromatherapy blends like massage oil, diffusers, bath salts, candles and many more. You can choose the one, you find most suitable for yourself. No matter which mode of aromatherapy you opt for, make it a point that you do not suffer from any sort of allergic reaction.

Some of the aromatherapy blends work effectively on headaches, stress, depression, insomnia, cardiac disorders, congestion and various other mental or physical disorders. It brings balance and harmony among the three basic elements, responsible for most of the problems and helps you to head towards a healthy living. Besides these benefits, it acts as a wonderful cleanser for your skin. There is no need of making use of harmful cosmetics. You can rely on the nature’s way. It will leave your skin illuminated and far clearer than before.

The aromatherapy blends are used in various spas, hospitals, house holds, clinics and many more. If you are not fully aware of the benefits of different types of oils, then you can seek professional’s advice, visit library gather information from books or browse World Wide Web. You can choose any of the above mentioned ways to grab the benefits of aromatherapy blends and practice it then only. Subsequent to knowing all about the aromatherapy blends, you can buy the specific oils from nearby store, spas, or make online purchase, which is a cost-effective affair and use it at your home.

A few days ago I was with my sister in Madrid, Spain, doing window shopping (nowadays, with the fall of the dollar against the euro, it is difficult to do any other kind of shopping in Europe). After wandering for a while, we took a break and went to a cafeteria.

I ordered a bottle of water and my sister asked for a coke. As I watched the waiter placing the 12-ounce glass of soda on our table, I waited for my sister to say something like: can you bring me a larger soda? This is too small. But I waited in vain because she didn’t say a word. She seemed to be pretty satisfied with the size she was served and during the two hours we spent at the cafeteria, she didn’t order anything else.

As I was conversing with my sister, a bothersome thought kept coming back to my mind: what do Americans think when traveling in Mediterranean countries and presented with such small sizes of soda? In the United States we are used to be served “supersizes” and we feel we are not getting our money’s worth when presented with anything shorter of that.

The Mediterranean diet: the portion factor

Much has been written lately about the benefits of following a Mediterranean diet to prevent the so called “prosperity diseases”, especially heart disease, cancer, diabetes, and overweight. And many of us know, the virtues of the Mediterranean cuisine reside in the selection of its basic elements: fruits and vegetables, grains, fish and seafood, olive oil and red wine in moderation. But are we aware that a very important element of this diet is the portion factor?

Looking at how much and how often you eat, counts

If you have made the decision of eating healthy and according to the principles of the Mediterranean diet, no matter how close you follow this diet, all the potential health benefits will be lost if your portions are double of what they should be. Why?

Because portions such as the ones we are used to in the United States lead to obesity. And obesity leads to heart disease, cancer, and diabetes, the same chronic diseases Mediterraneans have avoided for centuries thanks in part to the adequate portions they eat or drink.

So, how do you know what is considered a “normal” portion?

Health authorities have already established food guidelines to help you in this area so you can do the following:

• Go to MyPyramid.gov. You can check the different servings for meats, grains, fruits and vegetables, fat, etc. that are adequate for you and your family. The portions are based on ages and genders.

• Remember that there is a difference between a portion and a serving. A portion is how much you choose to eat, at home, at the restaurant, or from a package. A serving is a standard amount set by the U.S. Government. Usually our portions are much larger than the servings recommended by the Health authorities and that’s why we end up gaining those extra pounds.

• Keep also in mind that you need to be a role model for your children as they need to get used to eat adequate portions to prevent overweight. A lean child would most likely be a lean adult and chances are a healthy one.

You want to get your money’s worth when eating out

Restaurants want your money and the way to get it is to serve you very large plates with a lot of food and a “supersize” soft drink. And to add insult to injury, sometimes the meal even includes a “supersize” refill. Getting all this food may make you happy since for a reasonable amount of money you are getting a substantial amount of food and you feel you are getting your money’s worth.

Unfortunately, what is happening here is that the restaurant is getting your business and you are getting the calories; definitely, not a win-win situation. In fact, many studies show that the more often people eat out, the more body fat they have.

So, what can you do when at the restaurant or at the fast food place?

• When presented with a too large portion, before even getting your teeth into that tasty food, ask the waiter to take half of it and save it for you in a doggy bag (in the refrigerator, of course) until you leave.

• Share your meal with your fellow diners.

• Do not order supersize soft drinks. It is true that large sizes only cost a few cents more but you get a lot of unwanted calories (A 12 ounce can of soda has the equivalent of 11 teaspoons of sugar and 150 calories. You can do the math for a 32 ounce soft drink). Order water. According to Odilia Bermudez, Ph.D., of Tufts University, soft drinks and other sugar-added beverages have overtaken white bread and are now the main source of calories in the average American’s diet.

Final thoughts

The moral of this article is that if you want to follow a Mediterranean diet because you have committed yourself to eat healthy, you need to watch portions. How about spending your next vacation in a Mediterranean country such as Spain, Italy or Greece? The Mediterranean cuisine, the sea, the sun, the freshness of the salads, the sweetness of the fruits, and the wines and cheeses would be a wonderful experience. And you will get familiar, first hand, with Mediterranean portions.