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MoonDragon's Alternative Health Information
HEALTHY EATING


For "Informational Use Only".
For more detailed information, contact your health care provider
about options that may be available for your specific situation.





  • Healthy Eating Overview
  • Nutritional Supplements
  • Dietary Fiber
  • Additives & Pesticides
  • Antioxidants
  • Mood Foods




  • a nutritious salad does not have to be dull

    A nutritious salad does not have to be dull and boring. Remember, eating should be a pleasure.


    HEALTHY EATING OVERVIEW

    Just as filling a car with good fuel makes it run smoothly and efficiently, fueling our bodies with the kind of food that provides optimum nutrition is one of the best ways to achieve good health. In fact, scientists are discovering that certain foods actually protect against disease. Carrots and Broccoli, for example, contain Beta-Carotene, which appears to be able to help the immune system destroy cancer cells. Healthy eating, however, also means eating less of the foods that are bad for us and avoiding foods that might contain harmful additives and pesticides.


    Fad diets, based on extreme quantities or combinations of food, should be treated with caution and followed only under expert advice. It is surprisingly easy to miss out on essential nutrients and damage your health through malnutrition.



    GUIDELINES FOR OPTIMUM NUTRITION


    Most dietitians and nutritionists agree on certain guidelines for optimum nutrition. Many of these are based on traditional eating habits of people in southern Italy and Greece, areas with a history of low rates of long-term disease and high life expectancy.

  • Make a third of your daily diet starchy complex carbohydrates such as bread, pasta, rice, potatoes, and whole grains.
  • Eat at least seven portions a day of fruits and vegetables, preferably organically grown.
  • Obtain protein from poultry, fish, legumes, cereal, and low-fat dairy products, rather than red meat.
  • Use skim milk and low-fat dairy products instead of full-fat dairy foods.
  • Eat oily fish for essential fatty acids.
  • Use olive oil or other mono-saturated oils for salads and cooking.
  • Eat plenty of foods high in fiber.
  • Steam vegetables rather than frying or boiling.
  • Drink fruit juices and enough water to keep your urine pale in color.





  • NUTRITIONAL SUPPLEMENTS

    Ideally, eating a sensible well-balanced diet would mean we had no need for nutritional supplements, but there is growing evidence that the mass-processing of food may destroy some vitamins and minerals. Supplements can sometimes be beneficial. For example, additional Folic Acid for pregnant women can dramatically reduce the occurrence of spina bifida and other birth defects. Extra Selenium, a mineral that helps prevent cancer and which may be at dangerously low levels in the Western diet, could also be worthwhile. However, care should be taken with vitamin and mineral supplements. Excess Vitamin A, Vitamin B-6, and Iron, for example, can cause health problems and increasingly it appears that benefits lie in the way food components work together, rather than in individual vitamins and minerals. See the links below for more information about nutritional guidelines, supplements, diets, and food analysis.

    MoonDragon's Health & Wellness: Nutrition Basics Index
    MoonDragon's Nutrition Information Index





    foods high in fiber

    Foods high in fiber, such as rice, nuts, legumes, and whole grains, prevent constipation, help lower blood cholesterol, and protect against bowel disease.


    DIETARY FIBER

    Dietary Fiber is made up of a complex group of substances, and although largely composed of carbohydrates, it is not broken down by the body for energy. Fiber is found only in plant foods and, because it is resistant to digestive enzymes, passes through the intestinal tract without being absorbed, helping to soften and increase the bulk of the stool. Insoluble fiber (found in rice, nuts, wheat bran, whole grains, and dried fruits) speeds the passage of food through the intestines and may help prevent the buildup of carcinogens that could cause cancer of the colon. Water-soluble fiber (found in oat bran, legumes, fruits, and vegetables) lowers blood cholesterol levels and inhibits the absorption of glucose into the bloodstream, preventing a sudden rise in blood sugar, which is particularly important for diabetics.

    MoonDragon's Womens Health Information: Constipation
    MoonDragon's Health & Wellness: Diabetes
    MoonDragon's Health & Wellness: Hypertension
    MoonDragon's Health & Wellness: High Cholesterol





    pesticides used on crops

    Pesticides are used to prevent damage to crops, especially when large quantities of attractive produce bring huge profits.


    ADDITIVES & PESTICIDES

    Not all additives are bad, some are necessary to keep food safe from fungi and bacteria and to prevent it from spoiling. Ascorbic acid (vitamin C), for example, is used to prevent fruit juices from turning brown and to prevent fatty foods from going rancid. Other natural and synthetic additives are used to color and flavor food. However, some additives do have potential side effects, which can vary from vomiting to asthma or behavioral problems (See Allergies. Nitrites and nitrates used to preserve processed meats and smoked fish may convert to potentially carcinogenic nitrosamines, and their intake should be limited. Pickled foods are also said to contribute to cancer. There is also concern that toxins can enter the body via food, damaging cells and causing illness. Fruits and vegetables may harbor traces of pesticides, antibiotics and growth hormones are given to livestock and farmed fish to protect and fatten them; and fish and shellfish from polluted waters may contain unacceptable concentrations of heavy metals, such as mercury, cadmium, and lead.

    Try to reduce the threat to your health by choosing organically grown fruits and vegetables that have not been sprayed with pesticides, and organically farmed meat and eggs. Remember that large fish from the top of the food chain, such as swordfish and pike, are most likely to accumulate excessive toxic metals.

    MoonDragon's Health & Wellness: Nutrition Basics - Additives
    MoonDragon's Nutrition Information: Food Additives Index
    MoonDragon's Nutrition Information: Food Safety Links



    FOODS TO LIMIT OR REPLACE


    There is a general consensus among experts that certain types of foods should be limited or replaced.

  • Keep the number of calories obtained from fat at or below 30 percent of your daily total intake of calories.
  • Limit the intake of red meat and cheeses, which are high in saturated fats.
  • Limit saturated-fat intake to less than 10 percent of total fat calories.
  • Replace butter with a low-fat spread or soft margarine, high in polyunsaturated fats and low in trans-fats, and spread it lightly.
  • Avoid junk and processed foods loaded with preservatives, colorings, and flavorings.
  • Limit sugar intake so that blood sugar levels remain even.
  • Limit salt intake - avoid adding salt to meals and eating salty foods, such as potato chips and processed meats.
  • Reduce caffeine intake by limiting tea, coffee, cola drinks, and chocolate. Drink herbal teas and water instead.
  • Limit alcohol intake, although drinking one glass of red wine a day may lower the risk of heart disease.





  • antioxidant sources

    Plums and blackberries are good sources of antioxidants, which can help protect against heart disease and cancer.


    ANTIOXIDANTS

    Exciting research since the late 1980s has highlighted the role of antioxidants in protecting against cancer, heart disease, premature aging, and other health problems. Antioxidants work by seeking out and deactivating free radicals, which are molecules produced by the body as part of its defense against bacteria. In the few seconds that free radicals exist, they can damage DNA and affect cholesterol so that it "furs up" arteries. Chemicals, cigarette smoke, and industrial pollution can also increase free-radical levels. The body produces some antioxidants but we need to obtain more from our diet.

    The main antioxidant nutrients are Vitamins A (as Beta-Carotene), Vitamin C, and Vitamin E, and the minerals Selenium, Zinc, Manganese, and Copper. Bioflavonoids, found in some fruits and vegetables, including blackberries, black currants, lemons, plums, and cherries, also have antioxidant properties. Carotenoids, which are substances similar to Beta-Carotene, can help protect against damage by environmental toxins. They are found in tomatoes, spinach, broccoli, turnips, Brussels sprouts, red peppers, garlic, onions, yogurt, and wheat germ.

    MoonDragon's Health & Wellness: Nutrition Basics - Antioxidant Index






    A midday meal of complex carbohydrates and protein, such as fish with whole wheat pasta or whole wheat bread, can help avert the after-lunch energy stump. A heavy meal containing saturated fats may cause sleepiness.


    MOOD FOODS

    The stimulating effects of caffeine are well known, but other foods can also affect mood. Chocolate contains chemicals and stimulants that can lift the spirits. High-protein foods, such as meat, milk, and eggs, can produce feelings of calm because they contain an amino acid, Tryptophan, that produces serotonin, a mood-enhancing neurotransmitter. Starchy and sugary carbohydrate-rich foods also increase blood sugar and are thought to raise serotonin levels. Low levels of serotonin may be linked to depression and hostility, and low blood sugar to irritability, depression, and mood swings.





    MoonDragon's Womens Health Index

    | A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z |






    Health & Wellness Index





    AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES


    Allspice Leaf Oil
    Angelica Oil
    Anise Oil
    Baobab Oil
    Basil Oil
    Bay Laurel Oil
    Bay Oil
    Benzoin Oil
    Bergamot Oil
    Black Pepper Oil
    Chamomile (German) Oil
    Cajuput Oil
    Calamus Oil
    Camphor (White) Oil
    Caraway Oil
    Cardamom Oil
    Carrot Seed Oil
    Catnip Oil
    Cedarwood Oil
    Chamomile Oil
    Cinnamon Oil
    Citronella Oil
    Clary-Sage Oil
    Clove Oil
    Coriander Oil
    Cypress Oil
    Dill Oil
    Eucalyptus Oil
    Fennel Oil
    Fir Needle Oil
    Frankincense Oil
    Geranium Oil
    German Chamomile Oil
    Ginger Oil
    Grapefruit Oil
    Helichrysum Oil
    Hyssop Oil
    Iris-Root Oil
    Jasmine Oil
    Juniper Oil
    Labdanum Oil
    Lavender Oil
    Lemon-Balm Oil
    Lemongrass Oil
    Lemon Oil
    Lime Oil
    Longleaf-Pine Oil
    Mandarin Oil
    Marjoram Oil
    Mimosa Oil
    Myrrh Oil
    Myrtle Oil
    Neroli Oil
    Niaouli Oil
    Nutmeg Oil
    Orange Oil
    Oregano Oil
    Palmarosa Oil
    Patchouli Oil
    Peppermint Oil
    Peru-Balsam Oil
    Petitgrain Oil
    Pine-Long Leaf Oil
    Pine-Needle Oil
    Pine-Swiss Oil
    Rosemary Oil
    Rose Oil
    Rosewood Oil
    Sage Oil
    Sandalwood Oil
    Savory Oil
    Spearmint Oil
    Spikenard Oil
    Swiss-Pine Oil
    Tangerine Oil
    Tea-Tree Oil
    Thyme Oil
    Vanilla Oil
    Verbena Oil
    Vetiver Oil
    Violet Oil
    White-Camphor Oil
    Yarrow Oil
    Ylang-Ylang Oil
    Aromatherapy
    Healing Baths For Colds
    Aromatherapy
    Herbal Cleansers
    Using Essential Oils


    AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES


    Almond, Sweet Oil
    Apricot Kernel Oil
    Argan Oil
    Arnica Oil
    Avocado Oil
    Baobab Oil
    Black Cumin Oil
    Black Currant Oil
    Black Seed Oil
    Borage Seed Oil
    Calendula Oil
    Camelina Oil
    Castor Oil
    Coconut Oil
    Comfrey Oil
    Evening Primrose Oil
    Flaxseed Oil
    Grapeseed Oil
    Hazelnut Oil
    Hemp Seed Oil
    Jojoba Oil
    Kukui Nut Oil
    Macadamia Nut Oil
    Meadowfoam Seed Oil
    Mullein Oil
    Neem Oil
    Olive Oil
    Palm Oil
    Plantain Oil
    Plum Kernel Oil
    Poke Root Oil
    Pomegranate Seed Oil
    Pumpkin Seed Oil
    Rosehip Seed Oil
    Safflower Oil
    Sea Buckthorn Oil
    Sesame Seed Oil
    Shea Nut Oil
    Soybean Oil
    St. Johns Wort Oil
    Sunflower Oil
    Tamanu Oil
    Vitamin E Oil
    Wheat Germ Oil





    HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS

  • MoonDragon's Nutrition Basics Index
  • MoonDragon's Nutrition Basics: Amino Acids Index
  • MoonDragon's Nutrition Basics: Antioxidants Index
  • MoonDragon's Nutrition Basics: Enzymes Information
  • MoonDragon's Nutrition Basics: Herbs Index
  • MoonDragon's Nutrition Basics: Homeopathics Index
  • MoonDragon's Nutrition Basics: Hydrosols Index
  • MoonDragon's Nutrition Basics: Minerals Index
  • MoonDragon's Nutrition Basics: Mineral Introduction
  • MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index
  • MoonDragon's Nutrition Basics: Dietary Supplements Introduction
  • MoonDragon's Nutrition Basics: Specialty Supplements
  • MoonDragon's Nutrition Basics: Vitamins Index
  • MoonDragon's Nutrition Basics: Vitamins Introduction


  • NUTRITION BASICS ARTICLES

  • MoonDragon's Nutrition Basics: 4 Basic Nutrients
  • MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients
  • MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute?
  • MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods
  • MoonDragon's Nutrition Basics: Foods That Destroy
  • MoonDragon's Nutrition Basics: Foods That Heal
  • MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals
  • MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods
  • MoonDragon's Nutrition Basics: Phytochemicals
  • MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce
  • MoonDragon's Nutrition Basics: Limit Your Use of Salt
  • MoonDragon's Nutrition Basics: Use Proper Cooking Utensils
  • MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water





  • RELATED MOONDRAGON HEALTH LINKS & INFORMATION

  • MoonDragon's Nutrition Information Index
  • MoonDragon's Nutritional Therapy Index
  • MoonDragon's Nutritional Analysis Index
  • MoonDragon's Nutritional Diet Index
  • MoonDragon's Nutritional Recipe Index
  • MoonDragon's Nutrition Therapy: Preparing Produce for Juicing
  • MoonDragon's Nutrition Information: Food Additives Index
  • MoonDragon's Nutrition Information: Food Safety Links
  • MoonDragon's Aromatherapy Index
  • MoonDragon's Aromatherapy Articles
  • MoonDragon's Aromatherapy For Back Pain
  • MoonDragon's Aromatherapy For Labor & Birth
  • MoonDragon's Aromatherapy Blending Chart
  • MoonDragon's Aromatherapy Essential Oil Details
  • MoonDragon's Aromatherapy Links
  • MoonDragon's Aromatherapy For Miscarriage
  • MoonDragon's Aromatherapy For Post Partum
  • MoonDragon's Aromatherapy For Childbearing
  • MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing
  • MoonDragon's Aromatherapy Chart of Essential Oils #1
  • MoonDragon's Aromatherapy Chart of Essential Oils #2
  • MoonDragon's Aromatherapy Tips
  • MoonDragon's Aromatherapy Uses
  • MoonDragon's Alternative Health Index
  • MoonDragon's Alternative Health Information Overview
  • MoonDragon's Alternative Health Therapy Index
  • MoonDragon's Alternative Health: Touch & Movement Therapies Index
  • MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy
  • MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy
  • MoonDragon's Alternative Health: Therapeutic Massage
  • MoonDragon's Holistic Health Links Page 1
  • MoonDragon's Holistic Health Links Page 2
  • MoonDragon's Health & Wellness: Nutrition Basics Index
  • MoonDragon's Health & Wellness: Therapy Index
  • MoonDragon's Health & Wellness: Massage Therapy
  • MoonDragon's Health & Wellness: Hydrotherapy
  • MoonDragon's Health & Wellness: Pain Control Therapy
  • MoonDragon's Health & Wellness: Relaxation Therapy
  • MoonDragon's Health & Wellness: Steam Inhalation Therapy
  • MoonDragon's Health & Wellness: Therapy - Herbal Oils Index







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