Nutrition Tips - by HealthCastle.com Dietitians

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2006-03-13T10:08:00.000-08:00

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2006-03-05T22:48:00.000-08:00

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2006-02-28T12:34:00.000-08:00

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2006-02-26T21:37:00.000-08:00

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How to cut back on Sodium?

2006-02-24T11:49:00.000-08:00

To lower the risk of high blood pressure and other heart diseases, the Dietary Guidelines for Americans 2005 updated its guideline on sodium based on the DASH diet. The DASH Diet (Dietary Approaches to Stop Hypertension) was tested and established by the National Heart, Lung and Blood Institute NHLBI. It recommends limiting salt and sodium intake to control blood pressure.

Read More: Low Sodium Diet

Is it Safe to eat Fish?

2006-02-23T14:32:00.000-08:00

Shortly after the Mad Cow Disease and the Chicken flu episodes, fish and seafood are the next recent center of controversy and many of us wonder: Is Fish is still safe to eat?

Read More: Is it safe to eat fish?

5 Myths about Drinks

2006-02-22T12:41:00.000-08:00

Is Juice less fattening than milk? Would wine make a beer-belly? Is tonic water indeed water? Our dietitians will debunk these myths for you!

Read more on 5 Myths about Drinks.

Chicken Noodle Soup-to-go

2006-02-21T10:29:00.000-08:00

Want some quick fix? Read the review by the Hungry Girl on 2 brands of Chicken Noodle Soup!!

Read More: Chicken Noodle Scoop

Tired of Potatoes and Pasta? Try Asian Noodles

2006-02-20T08:32:00.000-08:00

A reader wrote to us asking for grain product suggestions. She said she was getting tired of having potato and pasta for every dinner. I thought of my grandmother immediately. She was a vegetarian. By taking advantage of various textures of Asian noodles, she would make the most delicious vegetarian dishes (in my biased opinion)!

Read More: Asian Noodles Show Down!

Heartburn Diet: Myth and Diet Solutions

2006-02-17T13:10:00.000-08:00

Challenge 1: A lot of people try drinking milk to ease heartburn before sleep. But often, it ends up causing hearburn during sleep.

Challenge 2: Most people will take over-the-counter antacids for a quick ease of heartburn. Indeed for most people, a proper eating habit may help fixing the heartburn problem.

Read More: Heartburn Diet

Does Soy offer a protective effect against breast cancer?

2006-02-16T12:10:00.000-08:00

Among all the functional foods, soy products certainly capture consumers' attention. Soy, to be more specific, plant chemicals called isoflavones genistein found in soy, has displayed cancer-fighting activity in lab tests involving cancers of the prostate, breast and colon. While some studies showed soy offers a protective effect against breast cancer, a few studies showed the estrogen-like effects in isoflavones may be harmful for women with breast cancer.

Read More: Soy and Breast Cancer

Think Oatmeal again!

2006-02-15T10:14:00.000-08:00

Numerous studies showed that a diet high in beta-glucan from oats help to lower blood LDL cholesterol (the bad cholesterol). Oats may also help stabilize blood glucose levels, which may benefit people with diabetes. Studies show that in people with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day typically lowers total cholesterol by 8 to 23 percent.

Read More: Oats for High Cholesterol

Eat some Dark Chocolate today!

2006-02-14T12:30:00.000-08:00

Quite a few studies have found that chocolate contains flavonoids, a type of polyphenol antioxidant. Cocoa powder ranked the highest of the chocolate products, followed by dark chocolate and milk chocolate. According to the Chocolate Manufacturers Association, dark chocolate contains about 8 times the polyphenol antioxidants found in strawberries.

Read more: Health Benefits of Chocolate

Whole Grains reduce Diabetes risk

2006-02-13T09:01:00.000-08:00

Researchers from the Harvard School of Public Health investigated the diet records and blood samples of nearly 1,000 healthy middle-aged adults. They measured levels of insulin and hemoglobin A1C as well as homocysteine and cholesterol levels. Data showed a lower risk of diabetes and heart disease in people eating a diet high in whole grains.

Read More: Whole Grains reduce Diabetes risk

Serving Size Shockers

2006-02-10T12:00:00.000-08:00

You check labels, so you think you know exactly what you're consuming. Not so fast, people! Certain foods contain more servings than you'd think. Here are some to watch out for...

Potato Chips have roughly 160 calories per serving. That doesn't sound too awful--until you notice that the label claims there are 12 servings in each 12 oz. bag. And let's face it, there's no way you can get 12 servings out of a single bag of chips.

Read More: Serving Size Shockers

Potassium - a rising star for High Blood Pressure

2006-02-09T09:13:00.000-08:00

Many of us are aware of sodium restriction to managing high blood pressure. Recently, the Dietary Guidelines for Americans 2005 drew much attention to potassium having beneficial effects on high blood pressure.

One of the key recommendations from the guidelines is to "consume potassium-rich foods, such as fruits and vegetables".

Read More: Potassium and High Blood Pressure

Magnesium may reduce Colon Cancer risk

2006-02-08T09:38:00.000-08:00

Researchers from the University of Minnesota followed more than 35,000 Iowa women for 17 years. Their diet and nutrient intake as well as incidence of colon cancer were analyzed. Results showed that those who consumed the most magnesium (> 350 mg per day) had a 25 percent lower risk of colon cancer than those who consumed the least (< 245 mg per day). The results were published in the American Journal of Epidemiology on February 1, 2006.

Read More: Magnesium may reduce Colon Cancer risk

What's Probiotics? Why is yogurt good for our health?

2006-02-07T10:20:00.000-08:00

In 2002, a Joint FAO/WHO Working Group defined probiotics as "live microorganisms which when administered in adequate amounts confer a health benefit on the host". In other words, probiotics are live bacteria that are beneficial to our health, when eaten an adequate amount. It is important for our large intestine to maintain a healthy count of these "good" bacteria - a concept first promoted by a Russian scientist in 1907!

Read More: Health Benefits of Probiotics

Soy for your bones?

2006-02-06T10:54:00.000-08:00

A new study published in the Archives of Internal Medicine in September 2005 found that intake of soy food was associated with a significantly lower risk of bone fracture, particularly among early post-menopausal women. Researchers studied associations between soy consumption and bone fractures in more than 24,000 postmenopausal Chinese women averaging 60 years of age. After following these women for 4 1/2 years, researchers found that the women in the highest soy intake group (13g soy protein daily) were at a 35 - 37 percent lowered risk of bone fractures than women in the lowest intake group (5g soy protein).

Read More: Soy for your bones?

Restaurant Shockers

2006-02-03T09:39:00.000-08:00

Eat out a lot? Hungry Girl is here with some hidden horrors and smart choices...

They Sound Healthy, but...

Taco Salads - Just because it's called a salad doesn't mean it's healthy. These fatty fiestas at places like Chi-Chi's, El Torito & Taco Bell can pack in over 1000 calories & 55 grams of fat! Dios mio!

Read More: Restaurant Shockers

Fats 101: Good fats and Bad fats

2006-02-02T10:40:00.000-08:00

The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while some increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.

Read More: Fats 101: Good fats and Bad fats

Is Brown Bread equal to Whole Grain Bread?

2006-02-01T10:55:00.000-08:00

Being brown doesn't make bread necessary whole wheat or whole grain! Some brown bread indeed is added with brown coloring. You may find it listed on the label usually as "caramel coloring"!!! In addition, the term "multi-grain" bread, "rye" bread, "5 grain" or "7 grain" bread also doesn't mean that they always use whole grain in their formulation. In United States and Canada, only bread labeled with "whole wheat" truly uses whole wheat flour in their processing. Other "wheat bread" may simply use a combination of white refined flour and whole wheat flour. The key word to look for is "whole"!!

Read More: Is Brown Bread equal to Whole Grain Bread?

What's the deal with Omega 3 fatty acids?

2006-01-31T10:10:00.000-08:00

Researchers started to focus on omega 3 fatty acids in early 80s when studies found that Eskimos had a lower rate of heart diseases despite consuming a higher-fat diet rich in fish.

Omega 3 fatty acids are poly-unsaturated fatty acids. Studies show that diet rich in omega 3 fatty acids may help lower blood triglycerides and increase HDL cholesterol (the Good cholesterol).

Read More: Omega 3 fatty acids

Are You Feeling the Wintertime Blues?

2006-01-30T10:53:00.000-08:00

Women are the major victims of wintertime blues because all women start life with less serotonin in their brains than men. But if you're someone trapped in a SAD life, with no immediate prospects of wintering on the Costa del Sol, you can beat the wintertime blues and get your life back. Basically, you'll need to pull out the stops and do everything you can to stimulate your brain to make more serotonin. This includes lighting up your life, exercising, taking a couple common supplements, and timing your intake of good carbohydrates throughout the day.

Read More: Are You Feeling the Wintertime Blues?

Fruits and Vegetables reduce stroke risk

2006-01-27T15:00:00.000-08:00

Researchers from the University of London investigated 8 previous studies conducted in America, Europe and Japan involving more than 250,000 individuals. They found that people eating at least 5 servings of fruits and vegetables a day can reduce their risk of stroke by 25 percent compared to those eating only 3 servings daily.

Read More: Fruits and Vegetables reduce stroke risk

Vitamin D - just as important

2006-01-26T10:42:00.000-08:00

Many of us are aware of the importance of calcium and its role in osteoporosis prevention. However, we sometimes neglect an essential co-factor in bone health management - Vitamin D. Vitamin D promotes the absorption of calcium and phosphorus. It regulates how much calcium remains in your blood and how much is deposited in bones and teeth.

Read More: Vitamin D and Bone Health

Have gout? Limit high-purine foods.

2006-01-25T10:57:00.000-08:00

Have gout? Wish to learn how to alleviate gout flare-ups? High purine foods in a diet can increase uric acid levels in the body. Therefore, the gout diet usually limits food with high purine.

Read More: Gout Diet Nutrition Tips

Surviving Fast Food Desserts

2006-01-24T12:41:00.000-08:00

Can't drive past the drive-thru window without stopping for something sweet? Luckily, there are some diet-friendly choices. Here's what you need to know, so you can order wisely...

Read More: Surviving Fast Food Desserts

Which Yogurt to choose from?

2006-01-23T09:48:00.000-08:00

Many consumers are overwhelmed by the variety of yogurt products available on the dairy shelves. A reader recently asked in our free nutrition forum which yogurt to choose while shopping at the grocery store. My answer is: It depends.

Read more: Which Yogurt to choose from?

What do the Cholesterol Numbers mean?

2006-01-20T11:00:00.000-08:00

To have a complete picture of your blood cholesterol levels, your doctor likely will order a complete blood cholesterol profile test:

Total Cholesterol
LDL Cholesterol (bad cholesterol)
HDL Cholesterol (good cholesterol)
Blood Triglycerides

If you are 20 or older, you should check your cholesterol level at least once every 5 years as a regular check-up. It's desirable to have your cholesterol numbers within the desirable range. Levels in between are considered borderline high.

Read More: What do the Cholesterol Numbers mean?

Alert! Coral Calcium Supplements Scam

2006-01-19T11:04:00.000-08:00

The "discoverer" of coral calcium Dr Robert Barefoot claimed that the reasons Okinawans from Japan live longer was due to the fact that they have been drinking water rich in coral reef substances surrounding Okinawa. In addition, Dr Barefoot also suggested that coral calcium can "neutralize" the toxic acidity of our bodies as coral calcium is alkaline base. According to the coral calcium infomercial, taking coral calcium can cure up to 200 human diseases including heart disease, cancer, diabetes etc.

Read More: Alert! Coral Calcium Supplements Scam

What is the link between alcohol and cancer risk?

2006-01-18T14:35:00.000-08:00

According to the expert report from the American Institute for Cancer Research, Food, Nutrition and the Prevention of Cancer: a Global Perspective, there is convincing evidence that alcohol increase the risk of cancer of the mouth, pharynx, larynx and esophagus. The risk of upper respiratory tract cancer is greatly increased if drinkers also smoke. Alcohol also increase the risk of liver cancer and probably increases the risk for colon, rectal and breast cancer.

Read More: Alcohol and Cancer

Upset Stomach after Drinking Milk?

2006-01-17T09:36:00.000-08:00

How prevalent is Lactose Intolerance? About 70% of the world's population just can't drink milk or eat dairy products without getting an upset stomach. Lactose Intolerance is genetic and happens most often in people of African, Asian and Mediterranean descent. It is caused by a deficiency of lactase, an enzyme needed to absorb and digest lactose (milk sugar).

Read More: Lactose Intolerance

Lost in the Breakfast Cereal Aisle?

2006-01-16T11:02:00.000-08:00

Confused at the breakfast cereal aisle? You are not alone. The cereal aisle is changing. I went to the supermarket to pick up a box of my usual cereal a few days ago and was overwhelmed by the endless rows of colored boxes on tightly packed shelves. I was curious enough to stop and take a look - and was surprised by the numerous health claims and health logos found on the boxes.

Read more: Breakfast Cereal Overview

Which Iron Supplements and How Much?

2006-01-13T12:17:00.000-08:00

There are 3 main kinds of iron supplements: Ferrous Sulphate, Ferrous Gluconate and Ferrous Fumerate. Similar to calcium supplements, when purchasing iron supplements, look for the elemental iron content, not the Total iron content.

Read More: Which Iron Supplements and How Much?

Need more Iron?

2006-01-12T13:01:00.000-08:00

For iron deficiency anemia in women, a diet with iron rich foods along with iron supplements is often recommended. Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available.

Read More: Iron Rich Foods for Iron Deficiency Anemia

Glucosamine Sulfate for Athletes

2006-01-11T10:04:00.000-08:00

Numerous studies investigated the efficacy of glucosamine sulfate supplements in people suffering from osteoarthritis. Many of these studies showed promising results - subjects reported decrease joint pain, improved mobility and decreased use of non-steroidal anti-inflammatory drugs. A reader wrote to us and asked if he can use glucosamine sulfate supplements to repair sports injury and enhance athletic performance.

Read More: Glucosamine Sulfate for Athletes

Feeling Sluggish? Eat to ease your winter blues

2006-01-10T11:40:00.000-08:00

Stressed? Sluggish? Moody? Relief may be as close as your local supermarket. That's 'cuz what you eat affects how you feel. So what foods will put you in a good mood? Take a look...

Read More: Feeling Sluggish? Eat to ease your winter blues

Vitamin D during Pregnancy may enhance child's bone health

2006-01-09T09:30:00.000-08:00

Researchers from Britain studied 198 children born in 1991 and 1992 at a hospital in Southampton, England. They investigated mothers' body build, nutrition and vitamin D status during pregnancy. Children's body size and bone mass were measured 9 years later. Researchers found that children born to mothers with better vitamin D level had stronger bones at 9 years of age.

Read More: Vitamin D during Pregnancy may enhance child's bone health

Eat some Cancer Fighting Vegetables today

2006-01-06T11:54:00.000-08:00

The fact is, many types of vegetables can prevent cancer and provide the protection against cancer. Research has identified many active ingredients found in vegetables and their roles in protecting different types of cancer.

Read more: Cancer Fighting Vegetables

FDA approved Barley Health Claim

2006-01-05T12:44:00.000-08:00

In 1997, the FDA authorized coronary heart disease risk reduction health claim for beta-glucan soluble fiber from oat products. In December 2005, the FDA extended its approval to barley as well. To qualify for this health claim, a food product must contain at least 0.75 grams of barley beta-glucan soluble fiber per serving. The general public can expect to see whole barley and dry milled barley products such as flakes, grits, flour, meal, and barley meal bearing the health claim.

Read More: Barley for High Cholesterol

A High Carb Diet doesn't make you fat

2006-01-04T10:00:00.000-08:00

Researchers found women following a diet low in fat and high in fruits, vegetables and grains actually lost weight, not gained weight. Published in the Journal of American Medical Association in January 2006, the Women's Health Initiative Dietary Modification Trial followed close to 50,000 women for more than 7 years. Results showed that, in the first year, the women trained to eat a healthy low-fat diet lost about 5 pounds.

Read more: A High Carb Diet doesn't make you fat

Start Working-out? Check out our Simple Sports Nutrition Tips

2006-01-03T10:13:00.000-08:00

Good food choices and the correct timing of meals may enhance performance. Here are some useful simple sports nutrition tips to help you gain that competitive edge.

Read more: Simple Sports Nutrition Tips

Trans Fats Labeling effective Jan 1, 2006

2005-12-30T10:54:00.000-08:00

Trans fatty acids are found in numerous foods - commercially packaged goods such as cookies and crackers, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and some margarine.

Vitamin D may cut Cancer risk

2005-12-29T12:40:00.000-08:00

Researchers from the University of California released on December 28, 2005 their recent findings on the possible role of Vitamin D and cancer prevention. Researchers studied 63 observational studies published between 1966 and 2004 and investigated the vitamin D status in relation to cancer risk. They found that oral intake of 1000 IU vitamin D can reduce the risk of colon, breast and ovarian cancers, by as much as 50 percent.

Read More: Vitamin D may cut Cancer risk

10 Tips for Easy Weight Loss

2005-12-28T11:24:00.000-08:00

You know you are experiencing yo-yo dieting, but do not know how to stop it! It is time to get your balance back. The following 10 easy weight loss tips will help you lose weight in a healthy way.

Is Healthier Eating your New Year Resolution?

2005-12-27T15:34:00.000-08:00

Is eating healthier one of your new year's resolutions? This is probably one of the top 3 resolutions for most of us. It's easy. Simply try to incorporate the following eating habits to improve your health!

Read more: 5 Tips to Healthier Eating in the New Year

Fad Diet - How to tell?

2005-12-23T11:16:00.000-08:00

Low Carb diets have been very popular in the past 5 years - thanks to many commercial books e.g The Zone Diet, Dr. Atkins' New Diet Revolution etc. Our discussion board had hence been flooded with numerous messages on this topic. A fad diet is usually defined as a diet becoming very popular and soon after becoming unpopular.

Read More: Fad Diet - How to tell?

What's Lutein?

2005-12-22T11:12:00.000-08:00

Lutein is highly concentrated in the macula, a small area of the retina responsible for central vision, and high visual acuity. It is also thought that lutein filters blue wavelengths of light from the visible-light spectrum. Blue light, in both indoor lighting and sunlight, is believed to induce oxidative stress and possible free-radical damage in human organs exposed to light such as the eyes. A current trial by the US National Eye Institute NEI is working on the recommended dosage, but Frederick Ferris, the director of clinical research at the NEI suggested that it would probably be between 6 and 15 mg per day.

Read More: Benefits of Lutein in Eye Diseases

Low Carb Diets - do they work?

2005-12-21T15:05:00.000-08:00

Fad diets come and go - the Low Carb diets have received a lot of attention in the past few years yet again - since it became unpopular in the 70s. With millions of book sales and aggressive marketing campaigns, many people turn to these Low Carb diets such as the Atkins diet and the Zone. Do we know if they are safe and effective?

Read More: Low Carb Diets - do they work?

More reasons to eat Whole Grains

2005-12-20T15:44:00.000-08:00

We are increasingly aware that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many of us do not realize whole grains are often an even better source of these key nutrients. Indeed, whole grains have some valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber.

Dairy and Calcium linked to Prostate Cancer

2005-12-19T09:55:00.000-08:00

Researchers from the Tufts University published (December 2005) an article in the Journal of National Cancer Institute found that adult men who consume large amounts of milk or other dairy products may have a slightly higher risk of developing prostate cancer when compared to men who consumed less dairy products.

Butter or Margarine

2005-12-16T09:59:00.000-08:00

Butter or Margarine - which one is better for my health? This certainly is an age-old controversy and the debate is still as hot today as when it first arose. To determine which one is better for heart health, let's look at the fat content of both butter and margarine.

Read More: Butter or Margarine

Nog for the Seasons

2005-12-15T16:36:00.000-08:00

Check out Hungry Girl's review of 2 different nog drinks.

Read more: Nog for the Seasons

Your Survival Plan for the Holidays

2005-12-14T18:05:00.000-08:00

The holidays are just around the corner, which for many of us means multiple lunch and dinner parties on our calendar. A little bit of preparation can go a long way towards preventing you from over-indulging and consequently feeling guilty about doing so. You deserve a fun, enjoyable time at these parties!

Pomegranate - the rising star

2005-12-13T13:52:00.000-08:00

Pomegranate has quickly become one of the most talked about health foods in the past year. Many readers wrote to us and asked about the health benefits of pomegranate juice. Not only is it popular among the health conscious crowd, we are surprised to see that pomegranate fruits are becoming widely used as hot trendy home decor in more and more home decorating television programs!

Read More: Health Benefits of Pomegranate

Antioxidants 101 - what and where?

2005-12-12T10:57:00.000-08:00

Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, cancer etc are all contributed by oxidative damage. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

Read More: Antioxidants 101 - what and where?

Which Artificial Sweeteners are Safe?

2005-12-09T12:19:00.000-08:00

Epidemic obesity and diabetes encouraged the growth of the artificial sweetener industry. Growing number of people are trying to lose weight or keeping the weight off. Sweeteners can be found in almost all chewing gum, diet pop and drinks, "light" yogurt and some frozen ice cream. If the product is "sugar free", "no sugar added", "carb-smart", it is very likely added with sweeteners.

Eating for 2 during Pregnancy?

2005-12-08T15:00:00.000-08:00

Energy requirement varies among individuals. Unfortunately, pregnancy is not the ice-cream-free-for-all as we would like it to be. It is generally recommended that pregnant women increase their daily intake by 100kcal in the first trimester and 300kcal in the second and third trimester. For instance, an extra snack before bedtime consisting of a fruit, a serving of milk or yogurt and a few biscuits is often enough.

Top 5 Healthiest Foods

2005-12-07T10:55:00.000-08:00

The Super Foods section of our website is very popular with our readers. It lists many healthy foods which are beneficial to health. In addition to berries, what foods also make the list?

Read More: Top 5 Healthiest Foods

Finally - it's good to eat Chocolate

2005-12-06T10:37:00.000-08:00

Research conducted at the University of Scranton has demonstrated that the quality and quantity of antioxidants in chocolate are very high relative to other high-antioxidant foods. Cocoa powder ranked the highest of the chocolate products, followed by dark chocolate and milk chocolate. According to the Chocolate Manufacturers Association, dark chocolate contains about 8 times the polyphenol antioxidants found in strawberries.

Read more: Health Benefits of Chocolate?

Health Benefits of Nuts

2005-12-02T11:42:00.000-08:00

Most people think that nuts are high in calories and fat... and they are right! Nuts are quite calorically dense. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, nuts can definitely be a part of a healthy diet.

Read more: Health Benefits of Nuts

Diet Tips for Constipation

2005-12-01T15:21:00.000-08:00

Constipation may be caused by many factors. These could include using certain medications (e.g. pain medications, sedatives and antidepressants), eating mostly soft or liquid foods which are low in fiber, and/or being less physically active. Try these ideas to help you manage constipation.

Read More: Diet Tips for Constipation

What's Coenzyme Q10?

2005-11-30T09:01:00.000-08:00

Coenzyme Q10 (CoQ10) has been quite popular in the past years. Possible benefits of CoQ10 supplements include the prevention and treatment of cancer and heart disease. CoQ10 supplements are usually available in either powder capsules or oil-based softgel capsules.

Read More: What's Coenzyme Q10?

Will eating Farmed Salmon cause Cancer?

2005-11-28T16:45:00.000-08:00

Healthcastle.com received numerous questions regarding the safety of farmed salmon and PCBs. On one hand, the American Heart Association recommends eating fish/salmon and their products to prevent heart disease. On the other hand, recent media reported that eating farmed salmon may cause cancer. We will discuss a few major reports and some background information about farmed salmon and PCBs so that you can make a sound decision.

Read More: Will eating Farmed Salmon cause Cancer?

Low Carb Diets - do they work?

2005-11-25T13:04:00.000-08:00

5 Healthy Thanksgiving Holiday Foods

2005-11-22T20:04:00.000-08:00

On average, Thanksgiving dinner can contain more than 2000 calories. We often put our focus on what not to eat but there are still many nutritional goodies in our traditional Thanksgiving dinner that we should not overlook.

Read more: 5 Healthy Thanksgiving Holiday Foods

Benefits of Flax seed in Heart Disease

2005-11-21T16:55:00.000-08:00

Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels.

Read more: Benefits of Flax seed in Heart Disease and Cholesterol Lowering

Menopause: Diet for Hot Flashes

2005-11-18T21:13:00.000-08:00

Hot flashes seem to be a personal experience for women experiencing various symptoms in menopause. Many women we talked to tried various diet remedies and supplements but results are often inconsistent. Let's look at some common diet solutions for hot flashes.

Read More: Menopause: Diet for Hot Flashes

Fish for Heart

2005-11-17T16:12:00.000-08:00

Omega 3 fatty acids in fish oil have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Large-scale epidemiological studies suggest that individuals at risk for coronary heart disease benefit from the consumption of omega 3 fatty acids and fish oil. In 2002, the American Heart Associated updated its advice on fish and fish oil consumption.

Tomatoes may prevent Prostate Cancer

2005-11-16T18:59:00.000-08:00

Lycopene, a powerful antioxidant, is found abundant in tomatoes and tomato products. Studies found that lycopene may help reduce some cancer and heart disease. The most compelling evidence so far is the role of lycopene in prostate cancer prevention.

Read more: Lycopene in Tomatoes and Prostate Cancer

Healthy Eating Guidelines

2005-11-15T17:08:00.000-08:00

Healthy Eating Guidelines are intended to promote overall health while reducing the risk of developing nutrition-related diseases like cancer and heart disease. They are directed at all healthy individuals over the age of 14. There is nothing difficult about healthy eating. It is simply a common-sense approach to food that is easy to live with, once you get used to it.

Top 10 Nutrition Myths

2005-11-14T09:36:00.000-08:00

Does sugar cause diabetes? are brown eggs better than white eggs? should I avoid red meat? etc Read our Top 10 Nutrition Myths debunked by Registered Dietitians.

Health Benefits of Tea

2005-11-11T13:43:00.000-08:00

Tea is the most commonly consumed beverage in the world after water. Whether it is black, green or red (oolong) tea, they all contain polyphenols which give tea its antioxidant properties. Antioxidants may help protect our body from free radical damage. Indeed, tea ranks as high as or higher than many fruits and vegetables in the ORAC score, a score which measures antioxidant potential of plant-based foods.

Read more Health Benefits of Tea

Fiber 101: Soluble Fiber vs Insoluble Fiber

2005-11-10T16:02:00.000-08:00

We all know the benefits of fiber! Fiber not only promotes health, it also help reduce the risk for some chronic diseases. Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.

Read more Soluble Fiber vs Insoluble Fiber

What is Glycemic Index?

2005-11-09T13:39:00.000-08:00

Glycemic Index is a standardized system of ranking foods based on their effect on blood glucose levels over 2 - 3 hours compared to a reference food. Foods that are digested and absorbed faster will have a higher glycemic index. Does eating low GI foods cause weight loss?

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Is Vitamin E still good for Heart Disease?

2005-11-08T10:44:00.000-08:00

Numerous preliminary and observational studies have looked at the role and benefits of Vitamin E supplements in heart disease. Some previous studies, such as the Nurse Study in 1993 involving 90,000 nurses, associated Vitamin E supplements to lower rate of coronary heart disease by 30 - 40%. Until recently, a few randomized clinical studies could not confirm the role of Vitamin E supplements in heart disease prevention. Particularly, Johns Hopkins University performed a meta-analysis of 19 clinical studies and they published their findings in January 2005. The result showed that a daily dose of 400 IU or more Vitamin E increased the risk of death from all cause.

Thanksgiving Eating Survival Tips

2005-11-07T12:28:00.000-08:00

Do you know that the average Thanksgiving dinner has over 2000 calories? It can be a real challenge if you are watching your waistline. Read more for eating tips to survive this upcoming Thanksgiving.

Go to Thanksgiving Eating Survival Tips

Foods to Avoid during Pregnancy

2005-11-04T11:58:00.000-08:00

A healthy, well-balanced diet is important during pregnancy. Most fresh foods are wholesome and safe to eat, however some foods should be avoided during pregnancy.

To Read More Foods to Avoid during Pregnancy

Are you Lactose Intolerant?

2005-11-03T08:00:00.000-08:00

Which cooking oil is the best?

2005-11-01T15:32:00.000-08:00

All manufacturers claim their own cooking oil is the best! Canola oil, olive oil, sunflower oil, butter, margarine and even virgin coconut oil each has its supporters. Before we conclude the best cooking oil(s), let's look at the essential - Fats 101.

To read more Which cooking oil is the best?

All Junk Food at McDonald's? Not Anymore

2005-10-31T12:16:00.000-08:00

A couple of friends visited me last weekend. One of them teased me and said "You nutritionists don't eat McDonald's fast food!" What? Yes we rarely eat fast food and love making fresh meals ourselves, but I do eat McDonald's! There are items I will never order such as the Super Sized Triple Thick Shake with a shocking 1160 kcal per serving or the Double Quarter Pounder with Cheese loaded with 40g of fat!! But here, let me tell you what I order.

To Read more All Junk Food at McDonald's?

How low the fat content is in this "low fat" ice cream?

2005-10-28T20:45:00.000-07:00

Many of us are confused by the numerous claims found on packaged food products. How low is the sodium content in a "Low Sodium" chicken stock? What does "Light" Soya Sauce, "Light" cream cheese or "Light" peanut butter really mean?

To read more Understanding Nutrient Claims

The Myth of Calcium Supplements

2005-10-27T18:36:00.000-07:00

The Dietary Reference Intake DRI for calcium for adults is 1000mg -1300mg depending on age and gender. As one serving of dairy product provides ~300mg of calcium, those who do not consume enough calcium from food sources may need calcium supplements to meet their daily requirement.

Lycopene in Tomatoes helps prevent prostate cancer

2005-10-26T15:58:00.000-07:00

Lycopene, a powerful antioxidant, is found abundant in tomatoes and tomato products. Studies found that lycopene may help reduce some cancer and heart disease. The most compelling evidence so far is the role of lycopene in prostate cancer prevention.

To read more Lycopene in Tomatoes and Prostate Cancer

Understanding Food Labels and Nutrition Facts

2005-10-25T10:43:00.000-07:00

Grocery shopping and reading labels are a delight for some and a real headache for others. Regardless of how you feel about them, determining whether a particular food product fits into your healthy diet plan has become easier. Food Labels and Nutrition Facts enable you to compare products based on key ingredients.

To read more Be Smart - Understanding Food Labels and Nutrition Facts

Red Wine - Heart Health Benefits?

2005-10-24T12:46:00.000-07:00

Does red wine protect against heart disease? Maybe. Many studies investigated the benefits of red wine suggested that moderate amount of red wine (one drink a day for women and two drinks a day for men) lowers the risk of heart attack for people in middle age by ~ 30 to 50 percent.

To read more Red Wine - Heart Health Benefits?

Benefits of Garlic in Heart Disease

2005-10-21T22:22:00.000-07:00

Numerous clinical trials have looked at the role and benefits of garlic supplements in heart disease. Many of these randomized studies showed positive benefits of garlic in heart disease: in particular, lowering total cholesterol, LDL cholesterol (the Bad cholesterol) and triglycerides.
To read more Benefits of Garlic in Heart Disease

Coffee - Yay or Nay?

2005-10-20T09:12:00.000-07:00

Researchers from the University of Scranton released on August 29, 2005 that coffee is the No. 1 source of antioxidants in the American diet. Black tea is the second. Should I increase my daily coffee intake?

Read more Benefits of Coffee?

Avoid Seafood due to High Cholesterol?

2005-10-19T09:50:00.000-07:00

Many think that cholesterol in seafood will increase the cholesterol in blood. Indeed, cholesterol found in seafood or other meats has little effect on blood cholesterol in MOST people. Saturated fats and trans fattty acids are the most important factors that raise blood cholesterol, not dietary cholesterol!

Read more The Myth of Cholesterol - Seafood?

Soy may help prevent and treat prostate cancer

2005-10-18T08:55:00.000-07:00

Many people often associate the benefits of soy with breast cancer. Indeed, data on soy and prostate cancer has been most promising; many studies support the role of soy in the prevention and possible treatment of prostate cancer.

To find out more Benefit of Soy on Prostate Cancer

New study found fish benefit unborn baby

2005-10-14T15:00:00.000-07:00

A cohort study published in October 2005 by the Harvard Medical School found that babies from mothers with higher low-mercury-fish consumption during second trimester have better scores in mental development. However, many of us are concerned about level of mercury in fish and seafood. Find out more about the FDA recommendation re. mercury and fish intake during pregnancy.

Is it safe to eat Fish during Pregnancy?

Organic Produce - better for health?

2005-10-11T08:44:00.000-07:00

Organic produce is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Is organic produce more nutritious than conventional produce? is it pesticide-free?

Find out more Organic Produce - Better for Health?

Finally - a blog for HealthCastle.com

2005-10-10T20:18:00.000-07:00

Hi all - we are so happy that we FINALLY have a blog!! As you know, all nutrition tips are written by our Registered Dietitians with the help of volunteer nutrition student. We are planning to use this blog to announce newly published nutrition articles.