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Posts Tagged ‘diet’

5 Surprising Foods that Pack Vitamin B12

Monday, February 11th, 2013

 

 

You think you’re getting enough vitamin B12 in your diet? Guess again. Here are some foods you probably never eat that provide enormous amounts of vitamin B12.

5 Surprising Foods that Pack Vitamin B12- B12 Patch

Some of the most popular foods that Americans consume have plenty of vitamin B12 (cobalamin); hamburgers, tuna salad, and chicken nuggets are all good sources of vitamin B12. Why, then, is vitamin B12 deficiency still the leading form of malnourishment in the US?

Where’s the B12?

The short answer is that many people are simply not able to absorb vitamin B12 efficiently from diet. For most people with vitamin B12 deficiency, that is the case.

However, another large part of the problem is the fact that most people don’t eat a variety of protein foods, sticking to the basic staples of ground beef, chicken, cheese, and eggs. These all contain moderate amounts of vitamin B12…

…But the richest sources of vitamin B12 occur in animal-based foods that aren’t part of the standard American diet; recipes that our grandparents probably ate, but have since fallen from grace amidst today’s ready-in-15-minutes, nonperishable, kid-friendly cuisine.

What about Vegan Vitamin B12?

Here’s your B12…

Listed below are some not-so-typical culinary dishes that also contain the highest amounts of vitamin B12.  How many of these items do you eat regularly? How many of these dishes have you never tried, not even once?

1- Clams

-500mcg vitamin B12 per serving. Without a doubt, canned clams, liquid included, pack the biggest punch of vitamin B12.

So, when was the last time you’ve been to a clam bake, or ordered clam chowder at a restaurant?

2- Lamb kidneys

-115mcg vitamin B12 per serving. Braised lamb kidneys are next in line after clams for the richest source of vitamin B12, unless you’re willing to try raw lamb liver, which delivers 130mcg of nutritious vitamin B12.

Does McDonald’s offer a Quarter Pounder with Chopped Kidneys on their menu?

3- Fish eggs

-108mcg vitamin B12 per serving. Whitefish caviar, native to Alaska, is our third runner-up for best source of B12 foods.

Spread it on toast, or order it at a sushi bar, but don’t expect your kids to eat it with a spoon.

4- Beef liver

-95mcg vitamin B12 per serving. Finally, something more conventional- beef liver can be found easily at your local butcher or supermarket. To get the most out of this dish, pan-fry slabs of liver with caramelized onions.

5- Moose liver

-92mcg per serving. In the mood for something different? Poached moose liver is #5 on our list of vitamin B12-packed food items.

Don’t live in Alaska? You can order frozen moose liver online…

Your turn!

Do you have any questions or suggestions?  Please leave your comments below.

Share with your friends!

If you found this article helpful, then please share with your friends, family, and coworkers by email, Facebook, or Google+.

Like this? Read more:

Getting Enough Vitamin B12? Three Reasons Why You Might Not Be

Vitamin Deficiencies can drive you Crazy- Seriously! Part 1

Benefits and Sources of Vitamin B12, and How to Avoid Deficiency

Sources:

Foods highest in Vitamin B12

Image(s) courtesy of Dr Joseph Valks/FreeDigitalPhotos.net

Is Adult ADHD-ADD Making you Obese? 5 Weight Loss Tactics

Monday, August 8th, 2011

 

 

Overcome the obstacles to weight loss caused by adult ADHD (attention deficit hyperactivity disorder) or ADD (adult deficit disorder).  End obesity with some simple changes in diet and eating habits.

IS ADULT ADHD-ADD MAKING YOU OBESE? 5WEIGHT LOSS TACTICS, WWW.B12PATCH.COM


If you suffer from adult ADHD or ADD,  then you probably also struggle with you weight. Diet plans work for several months, but later fizzle out.

Even if you do manage to reach your goal weight, it’s not long before you yo-yo back to your original weight, and then some.

It’s not your fault- the symptoms of ADD/ADHD make it harder for you to stick to a diet.

IS ADULT ADHD-ADD MAKING YOU OBESE?  5WEIGHT LOSS TACTICS, WWW.B12PATCH.COM


Why do adults with ADHD/ADD have trouble losing weight?

Impulsive behavior

You see something chocolaty, and your first reaction is to grab it, and worry about the calories later.

Boost Weight Loss- Snack on These 6 Yummy Treats


Addiction

Most people who have ADHD/ADD battle some form of addiction, be it food addiction, drugs and alcohol, gambling, impulsive shopping, or internet addiction.  With ADHD, instant gratification is seductive, and gives you brief, if temporary, relief from everyday stress.
Lack of organizational skills

If you suffer from ADHD/ADD, you have trouble meeting long-term goals because of poorly developed organizational skills.  You don’t have it in you to log your meals in a food diary; such tedious details, such as portion sizes, nutritional data, and food allowances probably overwhelm you.  Yet, one of the keys to weight loss success is keeping track of your eating habits in a food journal.
Aversion to change

Another symptom of ADHD/ADD is a strong preference for all things familiar, and disinclination to learning new behaviors.  You are resistant to change and you’ll fight it at every opportunity, even if it means succumbing to morbid obesity, cardiovascular disease or diabetes.

Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love


All-or-nothing

There is no middle ground with ADHD/ADD sufferers; you’re on board, or you’re jumping ship.

For example, you decide to start exercising more.  You buy new sneakers, a brand-new designer aluminum water bottle, and a badge cover for your new gym membership card, which you proudly clip onto your new sports bag.

Your resolve is strong…until you encounter your first glitch.  And then another one.  A few weeks later, your gym shoes are collecting dust under a pile of laundry, right next to your workout shorts


Self-fulfilling prophecy syndrome

Your confidence in yourself is low, and you (erroneously) assume that, based on previous experience; you will never accomplish anything that you desire.  The idea of reaching an ideal weight seems more like a fantasy than a reality.

Tips for managing your weight with adult ADHD/ADD

1- Consider medication

There’s no shame in taking ADHD/ADD treatments, such as Adderall, Concerta, or Ritalin.

Many people who have learning disabilities can effectively reverse their symptoms and achieve weight loss by addressing their medical issues through an ADHD diagnosis.

Additionally, supplementing with omega-3 fatty acids and vitamin B12 helps to maintain neurological and cognitive health.

IS ADULT ADHD-ADD MAKING YOU OBESE? 5WEIGHT LOSS TACTICS, WWW.B12PATCH.COM

2- Out of sight, out of mind

Some people can look a plate of cheesecake in the eye and turn the other way.  You are not one of those people, and the sooner you learn to accept that, the easier it will be for you to achieve your weight loss goals.

Don’t frequent restaurants that serve trigger foods. If ice cream is your weakness, then stay out of the frozen desserts aisle.  Don’t buy junk food, thinking that you make keep it in your cupboard, and make it last a long time.  You’ll most likely end up eating the entire party-sized bag of potato chips in one day, just to save yourself the anxiety of having to resist the constant temptation.

IS ADULT ADHD-ADD MAKING YOU OBESE? 5WEIGHT LOSS TACTICS, WWW.B12PATCH.COM

3- Create a flexible workout routine

Find an exercise that you love, and then find another one.  Remember, variety is  the spice of a life-long workout goal.  If music gives you energy, then choose sports activities that go well with an inexpensive MP3 player, like jogging, elliptical stepping, or indoor cycling.  Like the water?  Swim laps at the local YMCA, or enlist in a water aerobics class.

Whichever activity you choose, it should be something that you look forward to, and boosts your mood.

IS ADULT ADHD-ADD MAKING YOU OBESE?  5WEIGHT LOSS TACTICS, WWW.B12PATCH.COM

4- Avoid boredom.

Especially during the first few weeks of a change in diet, keep busy with a new hobby, an outside activity, or just a drive to the mall (avoiding the food court, naturally).

Boredom is one of the most common barriers to weight loss success.

5- Stay on the wagon.

Ignore your inner pessimist.

Say positive affirmations (they work!), think yes-I-can thoughts, and paste a smile on your face, even if you feel differently.

The term, “practice makes perfect” definitely applies about behavior modification.  Train yourself to expect the best, and eventually, positive thoughts will come naturally.  If you do fall off the wagon, get up quickly.  The longer you stay on the ground, the harder it is to get back up.

You can do this!

IS ADULT ADHD-ADD MAKING YOU OBESE?  5WEIGHT LOSS TACTICS, WWW.B12PATCH.COM

Also read:

Kick your Sugar Addiction in 4 Weeks without Cravings

11 Easy Strategies for Eating Healthy on a Tight Food Budget

New Study: Diabetes Drug Metformin Causes Vitamin B12 Deficiency

Anorexic British Teen Regrets Gastric Bypass Surgery

Sources:

How to Lose Weight when Suffering from ADHD- 3FC

ADHD ‘behind weight loss problems’

ADHD and Obesity and Overeating: How ADD Adults Can Lose Weight

DD/ADHD and Obesity – Adult ADD/ADHD – EverydayHealth.com

Severe Obesity and Adult ADHD: Connection and Cure | Psych Central

Adult ADHD and Obesity -Diet -ADHD

Images:

cohdra, doctor_bob, jlynn11235, Helga Weber, Robert S. Donovan, Diane S Murphy

Boost Weight Loss- Snack on These 6 Yummy Treats

Thursday, July 21st, 2011

 

 

Diet experts advise eating these tasty foods that speed up your metabolism  for maximum weight loss.

BOOST WEIGHT LOSS- SNACK ON THESE 6 YUMMY TREATS, WWW.B12PATCH.COM

If you’re trying to lose weight (and who isn’t?), then you don’t want to waste time eating foods that slow you down.

Including the the right foods in your diet is your recipe for ultimate weight loss.

Choose healthy foods that contain dietary fiber, antioxidants, and natural spices, such as cinnamon and chili peppers.

Here are 6 super snack foods that will help you stay on the diet wagon:

Fiery bean tostada with salsa

Eating a spicy meal with hot chili peppers just gives you a warm feeling inside.  According to researchers, capsaicin, the ingredient that puts the pep into the pepper, actually helps you use up calories and lose weight more efficiently.  Pair that with beans, which have cholecystokinin to naturally control your appetite, and dig in.

Word to the wise- corn tortillas have more dietary fiber and less refined ingredients than flour tortillas, so load up a corn tortilla with all the fixins.

BOOST WEIGHT LOSS- SNACK ON THESE 6 YUMMY TREATS, WWW.B12PATCH.COM

Almond trail mix

Eat twelve almonds per day, and you’ll have an easier time sticking to your diet.  That’s because raw almonds have alpha-linolenic acid, a healthy ingredient that aids digestion.

Almonds also contain plenty of tummy-filling dietary fiber, so you won’t go hungry.  If you’re diabetic, then you’ll appreciate the insulin-controlling benefits of foods like almond butter.

Egg omelet

It’s a proven fact that eggs satisfy you- protein gives you a feeling of fullness that keeps you from binging later in the day.  Studies show that people who eat two eggs with whole-grain toast each morning have an easier time managing their weight than people who eat a bagel with cream cheese for breakfast.

Cinnamon toast

The USDA did some research that concluded that cinnamon helps you control your insulin levels after meals, which is great news for diabetics.

Sprinkle some sweet and spicy cinnamon on whole-grain buttered toast for a gratifying and healthy snack that will help you lose weight.

Apples and cheese

An apple a day keeps the doctor- and obesity- away.  Apples are loaded with natural sweetness, high fiber, and antioxidants, making them one of the best diet foods around.

And here’s a surprise- According to the American Journal of Clinical Nutrition, full-fat cheese promotes weight loss more efficiently than its lower fat and nonfat alternatives.

Get the best weight loss benefits by combining a dollop of full-fat ricotta cheese with baked apple.  Don’t forget the cinnamon!

Green tea smoothie

Green tea contains antioxidants called catechins that boost your metabolism and help you drop pounds more efficiently.

Researchers from the University of Tennessee at Knoxville found that dieters who eat yogurt lose 61% more fat than dieters who don’t.

Make a healthy, low-cal metabolism-boosting smoothie with frozen yogurt, powdered matcha green tea, and frozen green grapes.  Yum!

    BOOST WEIGHT LOSS- SNACK ON THESE 6 YUMMY TREATS, WWW.B12PATCH.COM

    Also read:

    7 Days of Refreshing, High Energy Smoothies without Caffeine

    10 Most Tempting Vegan Ice Cream Recipes

    Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love

    Sources:

    15 Foods To Help You Lose

    7 Foods that Speed Weight Loss

    20 best foods for weight loss: Food & Diet: Self.com

    Eat this to Prevent Hair Loss- 5 Foods for Healthy Hair

    Thursday, July 14th, 2011

     

     

    Can eating beans prevent premature hair loss? You Bet! Here are some healthy diet tips to stop thinning hair!

    EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

    Ever look down after taking a hot shower, and see a giant mop-worthy clump of your own hair clinging to the drain cover?

    Relax- it happens to everybody.  Just be glad you noticed now, and not after spending a fortune on Rogaine, and other expensive hair loss remedies.

    With a few simple changes to your diet, you can effectively turn back the aging process; at least as far as your hair health is concerned.

    Including nutritious foods that contain vitamin B12, iron, and zinc will keep your hair lively, lush, and most importantly of all, present.

    Here are five essential foods for  your hair:

    Lean protein

    One of the best nutrients for keeping a full head of hair is vitamin B12, which also extends your natural hair color.  Weak nails, sallow skin, and thinning hair are all evidence of vitamin B12 deficiency, in addition to fatigue, memory loss, and tingling in the hands and feet.  To avoid becoming deficient in vitamin B12, include plenty of lean protein in your diet.  Cottage cheese, fish, and lean cuts of beef are excellent sources of B12 that also boost hair growth.  Other great choices are eggs, chicken, and lamb.  If you follow a vegan diet, then you should take vitamin B12 supplements to avoid low B12 levels.

    See On Becoming Vegan: Avoiding Vitamin B12 Deficiency and Others.

    EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

    Iron

    Iron is essential for producing oxygen-toting hemoglobin, making it a necessary ally for healthy hair, skin, and nails.

    Dried fruits such as raisins, dates, and figs are dynamic sources of iron, in addition to tofu, dark leafy greens, and iron-fortified cereals.

    For maximum absorption, pair iron-rich foods with vitamin C.  Think spinach salad with chopped strawberries, or date-nut shakes with Mandarin orange segments.

    EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

    Zinc

    Zinc deficiency is a common cause of male pattern premature baldness.  Zinc is essential for cellular regeneration, maintaining balanced hormone levels, and keeping your hair follicles strong- all of which significantly affect your hair growth.

    Oysters are rich in iron, zinc, and vitamin B12, making it an optimal choice for healthy hair.  Other seafood dishes that have zinc are shrimp and clams.

    Don’t like fish?  Meat, poultry, and nuts are also rich in zinc.

    EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

    Omega-3 fatty acids

    Omega-3s are healthy for the skin of your scalp, in addition to promoting hair growth.  Doctors often prescribe omega-3 oils to help boost hair growth following chemotherapy.

    Flax seed is high in omega-3 fats and iron.  Sprinkle ground flaxseeds on salads and yogurt for a healthy boost of nutrients with a nutty flavor.  Salmon is also full of omega-3s; if you like canned salmon, choose the bone-in variety for extra calcium.

    EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

    Silica

    Silica is a nutrient that is essential for properly absorbing vitamins and minerals from food.  To benefit fully from foods that boost hair growth, you should include foods that contain silica.

    Bean sprouts top the list as the most silica-rich foods.  Other selections with silica are cucumbers, bell peppers, and potatoes.

    EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

    Related reading:

    Ten Bites to Better Brain Power

    7 Commandments for Taming Frizzy Hair

    Vitamin B12 for Healthy Hair, Skin and Nails

    Sources:

    Foods That Prevent Hair Loss – FoxNews.com

    How to slow or reverse hair loss with a healthy diet and nutritional supplements

    Losing Your Hair? Eat These 9 Foods

    Ten Foods to avoid if you have Inflammatory Bowel Disorder

    Wednesday, June 22nd, 2011

     

     

    What foods should I eat…or avoid if I have IBD? Here are some proper nutrition tips for ulcerative colitis

    TEN FOODS TO AVOID IF YOU HAVE INFLAMMATORY BOWEL DISORDER, WWW.VITAMINB12PATCH.COM

    Ulcerative colitis is a form of Inflammatory Bowel Disorder (IBD) that creates painful ulcers in the large intestinal tract and the rectum.  One of the main causes of ulcerative colitis is poor digestion.  

    Sufferers of ulcerative colitis experience symptoms such as:

    • Chronic diarrhea
    • Inflammation of the colon
    • Stomach cramping
    • Nausea
    • Excess weight loss
    • Fever
    • Fatigue
    • Vitamin B12 deficiency

      (Read more about preventing vitamin B12 deficiency here: B12 Deficiency: Don’t Ignore the Symptoms)

    Some good rules of thumb

    TEN FOODS TO AVOID IF YOU HAVE INFLAMMATORY BOWEL DISORDER, WWW.VITAMINB12PATCH.COM

    While diet doesn’t cause ulcerative colitis, it does affect chronic pain symptoms that are associated with IBD. 

    Below are some helpful food preparation tips for eating with ulcerative colitis:

    • Cook vegetables well.  Raw or partially cooked vegetables are difficult for ulcerative colitis patients to digest completely.
    • Cut your food into small pieces that are easy to masticate thoroughly.
    • Avoid very small food morsels, such as corn kernels and peas; swallowing tiny bits of food without chewing them properly creates stomach upset, such as cramping and diarrhea.
    • If you experience any setbacks, it’s a good idea to restrict high fiber food items, such as whole wheat breads, legumes, and cereals, at least until your diarrhea has subsided.

    Ten foods to avoid if you have ulcerative colitis:

    Caffeine

    Caffeine not only draws water out of our system, contributing to dehydration, but it also triggers bowel movements. 

    If you have ulcerative colitis or any other type of IBD, then caffeinated teas, coffee, and chocolate could wreak havoc on your digestive system, in addition to robbing your body of much-needed fluids. 

    Try sipping on something more tummy-friendly, such as comforting herbal tea and carob chip cookies.  

    Trouble staying awake?  Read:  Boost Energy Now! 20 Practical Tips for Fighting Fatigue

    TEN FOODS TO AVOID IF YOU HAVE INFLAMMATORY BOWEL DISORDER, WWW.VITAMINB12PATCH.COM

    Bubbly Beverages

    Carbonated drinks are refreshing, but they are full of tiny air bubbles.  Swallowing excess amounts of air causes flatulence and irritates the stomach linings of chronic colitis patients.  If you cannot resist the lure of an icy cola on a hot day, then sip slowly.  Nix the straw, as it will only make you swallow even more air.

    Alcohol

    Alcoholic beverages act as stimulants, and may aggravate the intestines.  However, not all alcoholic drinks are cut from the same cloth, so to speak.  White wines go down easier than red wines.  Avoid beer and mixed drinks that often cause diarrhea. B12 and Alcohol Consumption

    Milk Products

    Contrary to popular belief, there is no direct correlation between lactose intolerance and IBD, though individuals with irritable bowels might have a slight sensitivity to milk sugar. 

    If you have colitis, then your best option is to cut back on dairy whenever possible.  A pat of butter on some low-fiber toast or a bit of milk in your coffee is okay, but don’t get into the habit of drinking large amounts of cow’s milk. 

    Opt instead for other calcium-rich foods such canned salmon (bone-in), collard greens, and fortified low-pulp orange juice.  

    Addicted to ice cream?  Who isn’t?  Try out one of these  10 Most Tempting Vegan Ice Cream Recipes.

    TEN FOODS TO AVOID IF YOU HAVE INFLAMMATORY BOWEL DISORDER, WWW.VITAMINB12PATCH.COM

    Beans

    Unless your body is accustomed to digesting beans and legumes, then you should proceed with caution

    For many of us, beans such as garbanzos and pintos are difficult to digest and cause uncomfortable bloating and gas. 

    That doesn’t mean you should cross three-bean salad or minestrone off your list, though, as beans are rich in protein and vitamin B12

    Some methods of cooking beans produce less gas, and chewing thoroughly helps to aid digestion.  If you buy canned beans, rinse well to remove sugars, and experiment with pureed bean recipes, such as hummus or low-fat bean dip.

    Stringy Veggies

    Some vegetables are hard for IBD patients to absorb, and fibrous veggies such as broccoli, Brussels sprouts, onions, and celery are high on that list.  Focus on the have’s instead of the have-not’s.  You can have delicious, vegetarian side dishes without the accompanying tummy aches.  Some yummy green-light veggies include roasted cauliflower, carrot pennies, and baked potatoes.

    Seeds, Skins, and Pellets

    Certain foods irritate the lining of the intestines as they shove their way through our digestive system.  These include:

    • Fruit seeds, such as those found in strawberries, figs, and melon
    • Sunflower or pumpkin seeds
    • Dried fruits
    • Fruit skins, such as cranberries, blueberries and persimmon
    • Spongy pithy foods, such as mushrooms, citrus rinds, and orange marmalade
    • Fruity pellets, such as corn and pomegranate

    TEN FOODS TO AVOID IF YOU HAVE INFLAMMATORY BOWEL DISORDER, WWW.VITAMINB12PATCH.COM

    Fatty Foods

    Oil is not absorbed well in colitis patients, so avoid high-fat meals and condiments.  These include:

    • Rich sauces, such as Alfredo sauce and other cheesy toppings
    • French fries, and other fried foods
    • Fatty meats, such as steaks, ribs and hot dogs
    • Condiments such as mayonnaise, melted butter, and rich salad dressings

    Nuts

    Small nut pieces are hard for the body to digest completely, and may irritate the stomach. 

    Colitis patients should avoid treats containing roasted peanuts, cashews, or raw almonds.  Ground nuts and seeds are fine, though. 

    Small amounts of creamy peanut butter, all-natural almond butter, or tahini are great sources of healthy fats.

    TEN FOODS TO AVOID IF YOU HAVE INFLAMMATORY BOWEL DISORDER, WWW.VITAMINB12PATCH.COM

    Whole Herbs and Spices

    If you suffer from Inflammatory Bowel Disorder, that doesn’t mean that you have to suffer from a diet of bland, tasteless foods as well.  Take advantage of the many pungent, sweet, and tangy herbs and spices that are available, but remember to grind them well. 

    If you buy dried seasonings, make sure that seedy spices such as cumin, pepper, and nutmeg have been ground to a fine meal.  Chop up fresh herbs, such as dill, basil, and rosemary, into small pieces before adding them to casseroles, roasts, or sauces.

    Read more about Crohn’s and colitis:

    101 Helpful Sites for Kids ‘n Teens with Crohn’s (and their Parents)

    On the Run with Crohn’s? 6 Ways to Ease Public Restroom Anxiety

    “I’ve heard of the X Factor and Fear Factor…But what’s Intrinsic Factor?”

    15 Steps to Better Digestion

    Sources:

    Foods to Avoid If You Have Ulcerative Colitis- Health.com

    Diet in Ulcerative Colitis

    Ulcerative Colitis Diet Plan: Best and Worst Foods

    Nine Healthiest Canned Foods: Many Contain Vitamin B12

    Monday, March 28th, 2011

    Think canned foods are bad for your health?  Guess again. Many canned foods like pinto beans, canned pumpkin and smoked mackerel have essential vitamins like omega-3 fatty acids, vitamin B12 and vitamin A, and also high protein.

    A study conducted by the University of Illinois even proved that canned varieties of fruits and vegetables are just as nutritious as their fresh counterparts in the produce section, having the same amount of vitamins and dietary fiber.

    http://www.morguefile.com/archive/display/232034

    So you don’t have to sacrifice your family’s health just because you’re on a tight food budget.

    Here are the 9 best canned foods you should be storing in your pantry:

    NINE HEALTHIEST CANNED FOODS: MANY CONTAIN VITAMIN B12, WWW.B12PATCH.COM

    • Canned salmon

    Canned salmons deserves top billing as best canned foods because it is a powerhouse of nutrition; salmon is naturally rich in omega-3 fatty acids and vitamin B12.  And because canned salmon manufacturers leave the bones in, you get added bone-strengthening calcium into the mix as well. For picky eaters, mash the soft bones into the salmon well and add a dollop of low cholesterol light mayonnaise.

    • Canned pinto beans

    Sure, you could get dried pinto beans and soak them overnight…but why bother?

    There’s no real nutritional difference between the old school method and cutting open a can of beans. Canned pinto beans are high in protein, folate and manganese.  For a healthier version of refried beans, try mashing pinto beans with an immersion blender. Cook it up in the microwave, add some hot sauce, a dash of olive oil and salt for flavor, and serve it up with hot salsa and tortillas.

    • Canned tomatoes

    You say tomato…canned or fresh, tomatoes are full of vitamin C for a healthy immune system.  And canned tomatoes have lycopene, an antioxidant found in ketchup which becomes more effective by the heating process involved in making canned fruits and vegetables. Canned tomatoes are a flavorful addition to soups and stews.

    • Canned smoked mackerel

    Canned smoked mackerel- another score for vitamin B12.  Smoked mackerel is also loaded with brain-healthy omega-3 fatty acids and protein. Canned fish is a great packing option for camping, hiking or trips; also a nutritious staple to store for emergencies, along with a package of high fiber crackers.

    • Canned sardines

    Scoring a home run for B12, canned sardines have high protein and omega-3 fatty acids.  The tomato sauce varieties also contain the antioxidant lycopene. Look out for a low sodium brand of canned sardines for a healthy alternative. Kids don’t like sardines? Cook up some fish patties- mash up a can of sardines, add an egg, some bread crumbs, 1/4 cup of mayo and their favorite seasoning. Pan fry in olive oil until brown.

    • Canned kidney beans

    Just like pinto beans, canned kidney beans are another great vegan source of B12 and high protein which are just as healthy in a can. Canned beans are also high in fiber, iron and vitamin B1. Make a delicious French bean salad with canned kidney beans, canned beets, flavored vinegar and sliced red onions.

    • Canned pumpkin

      NINE HEALTHIEST CANNED FOODS: MANY CONTAIN VITAMIN B12, WWW.B12PATCH.COM

    Avoid the sugary canned pumpkin pie fillings; all natural canned pumpkin puree has 500 times the amount of recommended vitamin A, along with high fiber, beta-carotene, vitamin C, iron and magnesium. Incorporate into a healthy pumpkin pie recipe by substituting sugar with agave nectar or pure maple syrup.

    • Canned clams

    Clams are high in vitamin B12, iron (more than in red meat), omega-3 fatty acids and selenium, but they also contain zinc, which is great for the immune system.  Stir up a clam chowder and pass the croutons.

    • Canned chicken

    Another great staple item to keep in your pantry for emergencies, canned chicken is loaded with vitamin B12, high protein, selenium and niacin.  Cook up a pot of spicy chicken jumbo using canned chicken, canned okra, canned tomatoes and some fresh hot peppers.

    Source:

    Fox News

    Eating Your Way Out of Depression with B-12

    Thursday, March 10th, 2011

    We’ve all heard of overeaters binging themselves into a state of depression- a vicious circle which is difficult to get out of. But eating for happiness?

    Vitamin B-12 deficiency is linked with depression

    Vitamin B12 is essential for many aspects of brain development, such as myelination (the production of a protective layer around the brain) and the distributing of neurotransmitters to and from the brain. So it comes as no surprise that the Mayo Clinic suggests eating foods rich in vitamin B-12 as a means of preventing the onset of clinical depression.

    “Eat to live, don’t live to eat.”

    That’s a great motto if you happen to be an android. The fact is, eating is a sensual experience which we were meant to enjoy. (Why else would we have taste buds?) The key to good nutrition is finding foods you love that will love you right back.

    Male depression is on the rise. Is it the recession or “Manpression?

    Here are some yummy appetizers and entrées which are naturally high in vitamin B-12:

    • Fish tacos- Made popular by Rubio’s, the fish tacos is a tasty fusion of Cal-Mex and seafood cuisine.  Take a soft flour tortilla, add some fiery mango salsa, a dab of sour cream and a grilled fish fillet (hint: salmon is high in B-12).  It’s a wrap!
    • Are you a Sushi lover? Then you’re going to love this- sushi and sashimi recipes typically include such high-in-B12 ingredients as roe (fish eggs), octopus, crab, shrimp, and mackerel. Pass the soy sauce!
    • New England clam chowder- just the name elicits images of salty sea breezes, sailboats and clam bakes. Don’t have any recipes handy? Here is a list of variations on this classic soup recipe.
    • Lean cuts of lamb are high in vitamin B-12 and a popular staple of many Middle Eastern cuisines. Here is a flavorful Lamb Moussaka recipe, as featured in epicurious.
    • Tuna casserole is one of America’s fave comfort foods and it’s simple to make- combine canned tuna, cooked broad noodles, and a can of concentrated mushroom soup. Top it with some fried onions and pop it in the oven for 30 minutes. Tuna is high in B-12 and omega-3 fatty acids.
    • Hamburgers barbecued with low-fat ground beef chuck are a great source of vitamin B-12. Serve it up on whole-grain buns with a side of oven roasted root veggies for a healthy upgrade from the typical artery-clogging burgers ‘n fries.

    Sources:

    Newsmax

    HealthAliciousNess.com

    Oprah Pledges 7 Days to Vegan Challenge

    Thursday, February 3rd, 2011

    Oprah Winfrey is taking her farewell season to new heights with her latest “Vegan Challenge.”

    Only days after stunning her afternoon TV talk show audience with her highly anticipated revelation of a half-sister, Oprah Winfrey is once again making headlines. This time, it’s all about going vegan.

    Recently Oprah announced that she and the rest of her 378-member Harpo staff would be taking a seven -day vegan challenge.  Promoting the new vegan diet book by author Kathy Freston, “Veganist: Lose Weight, Get Healthy, Change the World,” Oprah’s February 3, 2011 aired the results, including a shocking expose on a beef processing plant.

    Her explanation for taking the Vegan Challenge- To raise awareness of animal cruelty and to demonstrate how living free of animal products can improve your health.

    Kathy Freston’s book encourages getting your protein from whole grains, beans and lentils. Recipes featured on her show included a blueberry-banana-broccoli shake, Pumpernickel bread, veggie burgers and a new ingredient: Daiya, a cheese substitute derived from tapioca, arrowroot and peas.

    And the results of the 7-day Vegan Challenge?

    • Out of the 378-crew, approximately 300 were able to complete the 7-day vegan diet.
    • Collectively they lost 444 pounds.
    • Many volunteers reported having digestive difficulties adjusting to the vegan entrees, being unaccustomed to following a diet rich in legumes.
    • Video editor Rich shared his success story- after 10 years of migraine headaches and chronic acid indigestion he has lost 11 pounds during the one-week challenge and has never felt better.

    Unlike vegetarianism, which permits the eating of eggs, fish and cheese, the vegan diet is entirely plant-based; in addition to eschewing all foods which are even remotely derived from any animal source many vegans also shun leather goods and fur.

    Considering going vegan? Proceed with caution; the typical vegan diet lacks Vitamin B12, a crucial nutrient which aids in red blood cell production and various neurological functions. A Vitamin B12 deficiency could lead to pernicious anemia, chronic fatigue syndrome, memory loss and increased risk of heart attack and stroke.

    Sources:

    http://www.examiner.com/oprah-in-national/oprah-recommends-vegan-diet-recipes-cookbook-veganist-by-kathy-freston

    http://today.msnbc.msn.com/id/24781094/ns/today-entertainment/

    Getting Enough Vitamin B12? Three Reasons Why You Might Not Be

    Wednesday, February 2nd, 2011

    Have you checked your Vitamin B12 levels lately? If you’re over 30, then you should; your chances of becoming deficient increase with age.

    What are some of the symptoms of Vitamin B12 deficiency?

    • Restlessness
    • Fatigue
    • Memory loss
    • Numbness or tingling
    • Loss of appetite
    • Difficulty sleeping
    • Increased aggression
    • depression

    Most of us eat about 15 mcg. of Vitamin B12 (cobalamin) everyday, which is more than the USRDA of only 2 mcg.  Good sources include most meat, fish and dairy products. However, scientists recommend 200 times that amount in order to prevent getting Vitamin B12 deficiency.

    Why you need Vitamin B12

    Vitamin B12 is necessary for healthy red blood cell reproduction and neurological functioning. A deficiency can have serious consequences which, left untreated, can be life threatening.

    Diseases resulting from Vitamin B12 deficiency include:

    Hematological

    Megaloblastic anemia

    Pancytopenia

    Neurological illness

    Peripheral neuropathy

    Paresthesia

    Combined systems disease

    Psychiatric illness

    Moodiness

    Loss of short-term memory, dementia

    Depression

    Psychotic behavior

    Cardiovascular disease

    Increased likelihood for heart attack or stroke

    Three Causes for Vitamin B12 Deficiency

    1) Nutrition

    Foods that are highest in Vitamin B12 include shellfish, liver, beef and cheese. Vegans are at high risk of developing Vitamin B12 deficiency and must take regular vitamin supplements to compensate.

    2) Malabsorption syndromes

    Some people are unable to utilize the Vitamin B12 found in food products and tend to develop Vitamin B12 deficiency. Pernicious anemia is an example of an autoimmune disease which results from a low presence of the intrinsic factor antibody, which attaches itself to and aids in the absorption of Vitamin B12.

    3) Gastrointestinal causes

    Dyspepsia, or indigestion, is another common cause of low Vitamin B12 since excess stomach acids make it difficult for the body to absorb Vitamin B12 properly.

    Sufferers of Crohn’s disease are at particular risk and must supplement with vitamins in order to avoid severe malnourishment.

    Patients who have had gastric bypass or other intestinal surgery are likely to develop B12 deficiency due to bacterial residue.

    Treatment for Vitamin B12 Deficiency

    See a doctor immediately if you suspect you have Vitamin B12 Deficiency; a simple blood test is all that is required for a diagnosis.

    Once Vitamin B12 deficiency is determined your physician will prescribe a regimen of Vitamin B12 supplements, usually in the form of intramuscular injections followed up by sublingual tablets.

    Sources:

    American Family Physician

    HealthAliciousNess.com

    Web MD

    Wall Street Journal

    Image:

    Morguefile

    Crohn’s Disease: What You Can Do about it Now

    Tuesday, January 11th, 2011

    Crohn’s disease is a personal, often embarrassing topic to bring up with friends and family, but left untreated could have devastating results. Characterized by inflammation of the small intestine, symptoms of Crohn’s include malnutrition, diarrhea, indigestion, ulcers, stomach cramps and loss of appetite.  Early diagnosis and proper diet can go a long way towards alleviating most of these symptoms.

    • Include lean proteins such as chicken and fish.
    • Avoid iron deficiency by pairing up iron-rich foods with vitamin C for increased absorption.  For example, fry up some tofu cubes with broccoli, or just remember to have an orange alongside a bowl of iron-fortified breakfast cereal.
    • Stick to a low fiber diet.  Avoid foods such as corn or nuts which are more difficult to digest completely and may trigger constipation.
    • Consume plenty of fluids, particularly drinks which are high in electrolytes.
    • Visit your doctor.  In some cases an antibiotic such as rifaximin is all that is needed to begin the healing process.
    • Your physician might prescribe steroids, so know your facts before the office visit.
    • Many extol the wonders of coconut oil in easing stomach cramps and diarrhea associated with Crohn’s disease.

    Don’t ignore the symptoms and think they will go away on their own.  If you think you have Crohn’s, seek professional help immediately.

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