The Fever Lever Center

Dietary guidelines for adults 2 is, naturally, a follow up to article 1, and focuses on what foods constitute a good diet where article 1 focused upon why we need a good diet. My approach is that food should be fun because most health food aficionados that I know don’t seem to smile too often and therefore I don’t hold them up as good examples. Eating is a major part of life and life should be fun; if we only get one life what’s the point in being miserable? The challenge for healthy eating is to make healthy food fun to eat and reward yourself occasionally with a treat and to heck with the diet.

We need to eat fresh vegetables, fruits, whole grains, nuts, dairy products and drink plenty of water to have a perfect diet. We also have to accept that certain people have allergies. The most common allergies are dairy products and nuts. Just because you have an allergy you shouldn’t use it as an excuse not to eat a healthy diet; if you can’t eat nuts eat more fruit or vegetables to compensate. Using a little common sense will overcome all perceived obstacles. Once you have a diet based upon healthy foods you can add a few luxuries like chocolate and ice cream providing it is within your daily calorie allowance.

A healthy breakfast is cereal, or oatmeal (porridge) with fresh fruit and a glass of milk. If you are really rushed for time a fresh fruit smoothie is great. Alternatively a couple of slices of toasted whole-grain bread. Do away with common white bread it acts like glue in your intestines and creates digestive problems. If you take toast it is always sensible to eat at least one piece of fresh fruit.

If you feel like a snack mid-morning eat a few nuts, a raw carrot or a piece of fruit.

Lunch should consist of a sandwich made with whole-grain bread, a piece of fruit and some green salad leaves. - Common question: “Should I add salad dressing?” - Why not. If you like salad dressing use it or the food becomes boring but use it in moderation.

Afternoon snack - same as morning snack.

Dinner should have meat or fish; red meat is OK in reasonable servings about three times each week. It must have vegetables including peas or beans and if you can utilize fresh fruit for dessert that is even better. Berries are especially healthy and tasty.

To summarize you must eat seven servings of fruit and/or vegetables every day. This is an absolute minimum requirement for a healthy body. Frozen is fine if you are unsure of the freshness of vegetables or fruit because it is snap frozen when fresh and retains the nutrients. Older fruit and vegetables lose nutrient value.

There is much to play with in this diet and the challenge is to make it fun when mixed with some of your favorites.

This article is copyright © David McCarthy 2006 and may only be reproduced in its entirety with no additions or deletions.

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We often hear of ‘once in a lifetime’ opportunities but often they’re featured as prizes for TV quiz shows, or they’re not available to everyone. Gift experiences are a new innovation in the UK market which bring those once in a lifetime opportunities to the public, so that each and every one of us can take part.

Imagine taking to the skies in a glider for a lesson or having your own professional photo shoot done and being able to take those prints home with you? Those aren’t things you can simply walk into a studio or a field and do. It gets even better, because the staff who work at the gift experience centers are well aware that the customers who visit don’t have any experience in what they’re about to do. This means that the day is fully catered, with training at the beginning, meticulous safety for the risky adventures and comprehensive information on what it is you’re actually taking part in. This makes things like a trip on the Orient Express or a day white water rafting that much more fun as you’re not left wondering what’s going on amongst all the experts and everything moves at your own pace.

Gift Experience vouchers are usually valid for around a year, so once you buy one and give it to your friend, relative or other half they have a while to book a weekend off to enjoy the day. After all, they might need a bit of time to prepare if you’ve given them the chance to do a bungee jump!

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Everything we eat, breathe and otherwise absorb is processed by the liver. By purifying and transforming our food into substances fueling our body, the liver is dependant on what we feed ourselves. In the face of liver disease, where liver function is impaired, proper nutrition takes on increasing importance. A balanced diet containing sufficient calories and an appropriate ratio of carbohydrates, proteins and fats can assist a damaged or struggling liver to regenerate new, healthy liver cells.The common liver disease, cirrhosis, refers to the replacement of damaged liver cells by fibrous scar tissue. Fibrous scar tissue inhibits the liver from performing its many varied, critical functions. Individuals with cirrhosis typically experience weight loss, which is associated with either a decreased intake of food, or a decreased ability to process food.

Protein and the Liver

Protein in our diet comes from foods such as meat, fish, eggs, cheese, nuts and dairy. Proteins typically provide the building blocks for the body to repair damaged tissue. However, in the case of a severely damaged liver, ingested proteins may not be properly processed, leaving excessive toxic waste circulating in the body. With any type of liver disease, it is paramount to work closely with a healthcare physician to design a customized nutritional plan.

According to the American Liver Foundation, adults with cirrhosis require a balanced diet rich in protein, allowing liver cells to regenerate. However, too much protein can have the opposite effect. According to Melissa Palmer, MD, author of Dr. Melissa Palmer’s Guide to Hepatitis and Liver Disease, “If too much protein is consumed and not enough carbohydrates, the liver will be forced to use protein as an energy source. This is an unwise and inefficient use of protein, as protein will be diverted from its primary job of building cells and tissues. Furthermore, this will put undo stress on the liver, as it is more taxing for the liver to convert protein into energy than it is to convert carbohydrates into energy.” The Atkins diet is a popular weight-loss plan encouraging consumption of very high amounts of protein and very low amounts of carbohydrates. Critics of the Atkins diet emphasize the danger that a diet centered on protein can have on the body. High protein intake can change the pH of the blood, making it very acidic. When the blood is too acidic, the body goes into a state of ketosis, a life-threatening metabolic condition that can seriously damage the liver. Because of the possible repercussions, a knowledgeable physician must determine the amount of protein consumed by someone with impaired liver function. Whether concerned with helping the liver regenerate healthy cells, or preventing the dangerous condition of ketosis, those with liver disease should not leave their protein consumption to chance.

Carbohydrates and the Liver

Carbohydrates come from starch and sugar and are found in food such as bread, potatoes, rice, pasta, cereals, fruit and sweets.The body breaks down carbohydrates into glucose, and stores it in the liver as glycogen. Glycogen is essential for a steady supply of energy, as it is released between meals when blood sugar levels drop. Therefore, glycogen is the link connecting the liver with blood sugar regulation.According to Palmer, “People with liver disease should strive for a diet consisting of approximately 60 to 70 percent carbohydrates, with complex carbohydrates predominating. For such people, a well-balanced diet will include at least 400 grams of carbohydrates.” Most experts agree that for optimal nutritional value, carbohydrates should be the main source of calories for individuals with liver disease.

Fats and the Liver

Fats in our diet come from many sources including butter, lard, cream, cooking oils, cheese, animal fats and many prepared foods.According to Palmer, “Ideally, a person should aim for something in the neighborhood of 10 to 20 percent. People who are overweight should aim for 10 percent. While it is important to eat as little fat as possible, eating a small amount of the more healthy fats does have some benefit … essential fatty acids, perform (as the name suggests) a variety of duties that are essential to the proper functioning of the body.”Some people with liver disease have problems digesting and absorbing fat. Individuals with this issue likely need to decrease their fat intake and will be instructed by their physician to consume a certain type of fat more easily absorbed by the body.

Conclusion

Although liver disease is so prevalent in today’s society, most people are unaware of how influential food can be to our liver’s health. While most authorities agree that carbohydrates should be the most predominant part of a liver supportive diet, balanced amounts of protein and fat are also crucial. Choosing the right balance of foods with your physician will take your specific metabolism needs and liver health status into consideration. When individuals with liver disease follow their advised nutritional program, the support offered to their liver is unmatched by any modern medical intervention.

References:

Ganong, William F., MD, Review of Medical Physiology, Prentice Hall, 1991.
Palmer, Melissa, MD, Dr. Melissa Palmer’s Guide to Hepatitis and Liver Disease, Penguin Putnam, 2004.
http://www.liverfoundation.org/, Diet and Your Liver, American Liver Foundation, 2003.
http://www.newsday.com/, Weighing the risks of Atkins diet, Delthia Ricks, 3/18/06.
http://www.nlm.nih.gov/, Diet - liver disease, Medline Plus, 9/22/05.

This article was prepared for LiverSupport.com. Visit us to learn more about liver health, natural liver remedies and the benefits of milk thistle.

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It has become clearer and clearer that diets high in saturated fat and trans fats are associated with health problems. I have written about many different research studies that link diets high in these types of fats with heart disease and stroke. Recently, however, a very well designed study shows a clear connection between Alzheimer’s Disease and an increased intake of saturated and trans fat.

Certainly in the last few years it has become easier for consumers to know exactly what to do about their diets. Back when I started eating healthy and changing my style of cooking, all fats were bad. We now know that there is more to it than this simple statement, and this research on Alzheimer’s is a good example of how the type of fat is the important factor in eating for good health.

Let me be clear that eating a lower fat diet is good for you, first and foremost, because this means eating fewer calories. I have written a number of times about how important a lower calorie diet can be in living longer and living better. Reducing fat is one of the easiest steps to making such changes in your life.

That said, you can also make substantial changes in your risk of disease by eating less saturated fat and working to eliminate trans fats. Saturated fats are found in animal fats and eating lean meats can help you control your intake. Often it is saturated vegetable fats that have been created through hydrogenation that are a major source of saturated fat in many people’s diets. Hydrogenation also creates a high percentage of trans fats which is the other culprit in so many diseases.

Martha Morris and her colleagues (Arch Neurol 2003; 60:194-200) studied 815 senior citizens to evaluate the role diet might play in Alzheimer’s Disease. They found a clear correlation between diets high in saturated fat and trans fats and the risk of Alzheimer’s Disease. The results showed almost double the risk of Alzheimer’s dementia in those eating the most of these types of fats. They looked at other factors to see if these might change the results, and there was no difference based on cholesterol intake or the use of Vitamin E, Vitamin C or beta carotene. Interestingly, total fat didn’t matternor did whether the saturated fat was of animal origin.

Eating more fats from vegetable sources was protective against people in the study having Alzheimer’s, as was eating a higher proportion of polyunsaturated to saturated fats. Eating more polyunsaturated fats also appeared to blunt the risks of eating a higher percentage of trans fats.

Over the course of the last few years the picture has become clearer and clearer about how important your diet is to your health. Heart disease, stroke, Alzheimer’s, some types of cancers and diabetes are all associated with consumption of a diet high in calories, saturated fats and trans fats.

This does not mean that you can’t have fat. You have to. We know that fat is an essential part of a healthy diet. It’s also part of eating great food. Red meat is OK once a week or so. You will find that I use unsalted butter in many recipes but in measured, sparing amounts to add a buttery flavor. You will find richer cheeses alongside lower fat ones. And you will find a lot of great monounsaturated oils like olive and grapeseed oil.

You can eat well, eat healthy, lose weight and live better by making simple choices and changes in your recipes and ingredients.

A practicing, board-certified Internist in northern Virginia, Tim’s love of food preparation began as a teenager working in the restaurant business. Starting as a dishwasher, by age twenty-two he opened his own restaurant: a small country-French café. After three years as chef-owner, Dr. Harlan decided to return to school. He’d originally intended to pursue a degree in hotel and restaurant management, but events led him toward medicine and the decision to become a physician. In medical school, Dr. Harlan wrote _It’s Heartly Fare_, a book best characterized as a food manual for patients with cardiovascular disease. His latest book, _Hand on Heart_, is a healthy cookbook.

Dr. Gourmet has been an on-air consultant to the TV Food Network show “Cooking Thin” as well as a host on the DIY network show, “AskDIY”. In 2002 “The Dr. Gourmet Show” won an Emmy award.

Dr. Gourmet is a natural outgrowth of Dr. Harlan’s interest in good food and good health: “Eating well and eating healthy are the same thing,” he says.

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You can spot a juicer a mile off at the supermarket or greengrocer. Apart from the huge number of carrots and apples they are loading into their trolley, they also have that slightly smug, see-how-healthy-I-am look about them. Or is that just me?! Actually, I don’t buy a lot of carrots and apples any more, because (other than my indiscretion with a packet of shortbread this week) I’ve radically reduced the amount of sugar I take in. My juice of choice is a vegetable one, a green one - but more about that later, first let’s ask…

Why is juicing so good?

In my article Enzymes and Raw Food, I explained why eating enzyme-rich food is so important. If you are buying cartons (or bottles) of juice, even many of those labelled ‘freshly squeezed’ you are almost certainly missing out on the enzymes. Why? Because they are likely to be pasteurised. There are different methods of pasteurisation, but all of them involve heating to temperatures a lot greater than 118F - which is the point at which enzymes are killed.

Fresh juices, on the other hand, are packed with enzymes, vitamins, minerals etc. and they taste a zillion times yummier too. Plus if you invest in a good juicing book, you can select your ingredients based on your immediate health needs too. I recommend Superjuice: Juicing for Healing and Health by Michael van Straten.

Do I need a juicer to juice?

Wel, yes and no. There are so many juicers on the market and the prices vary radically. I always recommend that you start with a mid-priced model that is easy to clean. This is important. If cleaning it is a right old pain, you will be put off using it which is no good at all.

The US market is probably quite different, but for UK readers, I use the Breville AWT JE3 which retails at just under a £100. It’s by no means the best juicer on the market, but it is very good for the price and a doddle to clean. Plus the new model features two speeds, one for hard produce and one for soft fruits.

There is also the Magimix Le Duo which I understand to be better than the Breville AWT and is the same price.

If you are reluctant to invest in a juicer at the moment but you already have a blender, you could just stick to smoothies. Or for around £5, you could buy yourself a nylon sprout/nutmilk bag and simply strain the juice from the pulp to create your healthy drink. Make sure you chop up the produce and add some bottled water too.

What should I juice?

If you have acid reflux/heartburn problems, candidiasis, thrush, diabetes, IBS or an IBD, then you should avoid going overboard with fruit and sweet veg juices eg. carrots. (Actually this strategy will benefit anyone with any health issue!)

The irony is that the sweet juices may be the ones you are most drawn to, but sugar feeds microforms (like yeasts, fungus, molds, bacteria and viruses) which thank us by excreting acidic, toxins into our blood stream when they ‘digest’ the food we give them!

Your best bet is to stick to green juices which aklalise the body. I really struggled with this to start with as the flavour is a bit of an acquired taste but then I discovered lemons! My favourite juice now is…

Claire’s Green Goddess
100g of curly kale
2-3 sticks of celery
4-5 inches of cucumber
5-6 Green beans
A quarter of an unwaxed lemon (with peel)

The lemon really does do something special to the flavour. For those who are concerned about the acidity of lemon, here’s an interesting thing; lemon is only acid outside the body. Once it goes in, it alkalises. Same is true of white grapefruit and lime. But not oranges or ruby grapefruit whose higher sugar content makes them more acid inside the body.

If you have a sweet tooth and the lemon isn’t working for you, you could try adding an apple instead, but aim to reduce the quantity over time.

Should I peel?

Obviously, you will want to peel some fruits and veg, eg. a pineapple. But using organic produce means you need only give the produce a good scrub rather than peeling it which is recommended for non-organic produce.

And one final tip…

If you want to add ginger to a juice and your juicer tends to spit the chunk of ginger out without really juicing it, put it through your garlic press and stir in to the finished juice! Happy juicing.

……………………………………………………………………………………………………………………..
Claire Raikes is a Wellbeing Coach, Speaker and Writer who ‘cured’ herself of a chronic, disabling and potentially life-threatening bowel condition without the use of steroids, surgery or any other traditional medical intervention. She now shares her passion for natural and vibrant health through coaching, speaking and writing about the importance and power of a truly healthy diet.

She publishes a free weekly eZine, In Essence and is compiling an eBook of Healthy Fast Food with 25% of the proceeds going to The Cancer Project, a charity set up by the Physicians Committee for Responsible Medicine (PCRM) and nutritionists to educate the public on the benefits of a healthy diet for cancer prevention and survival. If you have a recipe you would like to submit, visit http://www.LiveInEssence.com for further details. To book Claire to speak at your event, email her at Claire@LiveInEssence.com.

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Let’s take an honest look at some of the osteoporosis studies and statistics and how osteoporosis affects health and fitness.

Americans, along with people in Great Britain, Finland, and Sweden, consume more calcium in the form of dairy products and calcium tablets than any other country in the world. These are the very countries that also have the most osteoporosis in the world.

You can’t help but wonder why.

Over half the people in the United States over 60-years-old get osteoporosis that leads to fractures and often premature death. 50% of bone loss in women occurs prior to menopause. One out of four, that’s 25%, of all women get spinal fractures which are very painful, debilitating, and often lead to premature death.

Maybe we are doing something wrong!

In 1985, the National Dairy Council decided to prove once and for all that drinking milk was good for the bones. It had been claiming it for decades, but it wanted to now prove it.

So, the dairy industry sponsored a study which was published in the American Journal of Clinical Nutrition. In this study, postmenopausal women were divided into two groups. One group drank three 8 ounces of skim milk every day giving them a grand total of 1400mg of calcium. The other group drank no milk.

The conclusion was most fascinating, and not at all what the National Dairy Council expected. The women who drank the 3 glasses of milk a day ended up having 2x as much bone loss as those women who drank no milk.

But have you heard or read about this study in the media? Of course not. Quite the contrary, our minds are constantly filled by the non-stop chatter by the dairy industry. “Got milk?”

To my knowledge, the National Dairy Council has not conducted another study like this one.

However, in Harvard’s large nurses’ study conducted on 75,000 women, similar results were found. The women who ate more calcium through dairy products had substantially more fractures than those women who drank less milk. Did you hear of these results in the news or from your doctor? My guess is no.

The secret to preventing osteoporosis is not drinking milk or taking calcium tablets. The secret to the prevention of osteoporosis is the same secret that prevents so many other common conditions and diseases that are epidemic in the United States and other modern cultures, namely: cancer, heart disease, strokes, high blood pressure, diabetes, digestive disorders, and many others.

And what do you think that secret is?

You may know the answereating a plant-based diet and daily exercise.

“You mean that plant foods provide enough calcium for strong bones and teeth?”

Absolutely and find out the straight skinny in Part 4 of “Are You Missing Something? Like the Inside of Your Bones?”

Dr. Leslie Van Romer is a health motivational speaker, writer, and a life style coach. Visit http://www.DrLeslieVanRomer.com for more inspiration.

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Vitamin C, also called ascorbic acid, maintains the
ligaments, tendons, and other supportive tissue. It is found
in fruits and in potatoes. Because it’s an antioxidant it
helps regulate your blood cells, keeping blood cells from
becoming deformed from the toxics in the air, which in some
cases can cause cancer.

The best function of vitamin C is the formation of collagen,
a protein substance that keeps the cell together. Vitamin C
enhances the absorption of iron. It is needed for buoyant
health, vitality and endurance. It keeps your skin clear,
with a fresh complexion and healthy gums and teeth. It is
very important for the functions of all glands and organs.
This vitamin maintains the bones and proper functioning of
the adrenal and thyroid glands. It promotes healing and
protects against all forms of stress - physical and mental.

So what happens if you don’t take enough vitamin c? If you
become deficiency of vitamin C you will have soft gums, skin
haemorrhages, capillary weakness, deterioration in collagen,
anaemia, and slow healing of sores and wounds. You will see
yourself aging faster, thyroid insufficiency, and your
resistance to all infections will be very low. Its
deficiency enhances the toxic effect of drugs and
environmental poisons. Mild deficiencies of vitamin C may
appear in the form of lassitude, fatigue, anorexia, muscular
pain, and greater susceptibility to infection. Long
deficiency may cause scurvy, which is very dangerous.

Scurvy is a disease that results from insufficient intake of
vitamin C. This can leads to formation of livid spots on the
skin, soft spongy gums and bleeding from mucous membranes. A
quote from Enchanted learning.com, “Many sailors on long
trips got scurvy, which at first debilitates and then kills
the victim. When the cause of scurvy was determined to be a
dietary deficiency, limes and other foods high in vitamin C
were brought on long sea journeys, putting an end to the
problem of scurvy. Bringing limes aboard is why sailors used
to be called “limeys.”

You can find vitamin c in fruits and vegetables. But most
food fall short or loose their source when it is cooked. To
get the full benefits you will have to eat fresh fruit and
vegetables. Taking vitamin c supplements is also another
great way, taking a supplement can help you get the require
amount you need everyday.

Steven Parker a specialist in health & nutrition. Steve Parker is also a partner of http://www.nutritionmountain.com.

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The WTL Club Health & Fitness Newsletter

Nutrition Basics

Today our diets are full of processed foods; Foods that man has tampered with, not to benefit our bodies but to give the food a longer shelf life to increase corporate profits. We are eating fast foods which are filled with fat, salt, sugar and consequently we are eating ourselves to death. High combination of processed foods is a primary cause of obesity and contribute to heart disease, high blood pressure, diabetes and cancer. One of the most commonly used food processing agents is partially hydrogenated oil (fat). Foods we do not need to prepare, just heat and eat, are typically filled with partially hydrogenated oil (fat).

Partially hydrogenated fat comes from oil that would normally be liquid at room temperature but has been chemically processed to become solid at room temperature. Thus, creating a longer shelf life in food. Partially hydrogenated fat poses a greater threat to clogging our blood arteries than butter, lard and other saturated fats that are naturally solid at room temperature. So, you may ask, what is a reasonable solution to not eating microwave meals? Get back to the basics! Eating fresh fruits, vegetables, whole foods and drinking plenty of water is an excellent basic nutritional plan. Also, we need to consider that most whole foods which are not organically grown do not have as much health and vitality in them as they would if farm land were given a chance to rest every 7th year. God said in Leviticus, chapter 25, verses 3 thru 6 that we should work the land 6 years and let the land rest the 7th year. However, God has allowed man to use technology to put herbs, vitamins and minerals in concentrated liquid or pill form so we may use such supplements to provide balance in our nutritional needs. We should supplement our diets with the advice of qualified health professionals.

I encourage you to read food product labels and educate yourself on good nutritional values. You only get one body and it makes good sense to take care of it. The closer a food product is to its natural state, the higher its quality….the higher quality food can help maintain health as well as quicken recovery from sickness. Eat fresh and natural foods, in this state, all of the enzymes are found intact. The amino acids are in their finest form, the minerals, vitamins, trace elements or “life force” are all present and in turn is capable of helping you to maintain and/or reproduce healthy tissue.

As an aerobics instructor, wife and mother of four (2 boys, 2 girls), Karen practices what she advocates
regarding Health, Nutrition and Fitness. Teaching primarily in christian/church environments, she helps people understand how to meet and achieve their Health/Fitness objectives.

Karen’s Aerobics Music CD
Karen Minnis
The Way, The Truth & The Life Club

http://www.thewtlclub.com/page5.htm

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A recent review of more than 40 years of research has found
that a daily dose of vitamin D could cut your risk of colon,
ovary, and breast cancer by as much as 50%. Cancer
authorities in both the UK and USA are stating that swift
action is needed by public health agencies to boost the
blood level of vitamin D in the general population.

The study published in the online version of the American
Journal of Public Health, assessed scientific research
published on cancer and vitamin D since the 1960’s

Many research studies have shown that a lack of vitamin D
may have far reaching and possibly lethal effects. Vitamin D
has been shown to have a vital role in protecting ourselves
from heart disease, cancer, diabetes, high blood pressure,
lung disease, schizophrenia, and multiple sclerosis.

Our bodies make Vitamin D by the action of sunlight on the
skin. When you are exposed to the ultraviolet rays from the
sun, your skin is able to synthesize vitamin D
cholecalciferol (D3) which is stored by your body in fat for
subsequent use. Your body will only store vitamin D for
about 60 days.

This creates about 90% of the body’s supply of Vitamin D.
Unfortunately with the growing use of sunscreens as well as
less time spent outdoors there is now a growing problem of
vitamin D deficiency. African Americans require a longer
time in sunlight as the melanin in their skin acts as a
natural sunscreen.

US cancer scientists are recommending a daily dose of 1,000
international units (IU’s)
of vitamin D for adults. Vitamin D supplements are available
at most drug and health food stores. A 90 day supply should
not cost more than about ten dollars, and the health
benefits will be priceless.

Christopher Stewart B.A. M.S. is a Medical Intuitive. His work is the healing of heart, mind, body and spirit. You may visit Christopher’s website at http://www.clairvoyantguide.com for further information and to schedule a private consultation. You also may look for frequent updates to his blog at: http://intuitiveliving.blogspot.com/

He is the featured author of the weekly column “Ask a Medical Intuitive” at http://healing.about.com/b/a/201292.htm

Publisher’s Guidelines: You may freely publish this article online, in email newsletters, or in print so long as the resource box and byline are in tact. Author would appreciate a notification, however that is optional.

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Don’t believe claims that cooking destroys the nutritional value of your food, or that you must take enzyme pills to replace the enzymes lost in cooking. One popular author says that heating food above 118 degrees destroys 50 percent of the protein in our food, 50 percent of vitamins, and 80 percent of minerals, and all of the enzymes. These statements are nonsense. Protein and minerals are not destroyed by heat. Some vitamins are lost in cooking, but you still get plenty if you have a reasonably varied diet. The enzymes in food that are destroyed by heat are of no use to you anyway; you make your own enzymes for digestion of your food.

In your stomach and intestines, food is separated into carbohydrates, fats and proteins. Then enzymes made by your body break the carbohydrates, fats and proteins into their building blocks, and only these building blocks can be absorbed into your bloodstream. Enzymes in foods have no function in your body because they are treated like any other protein that you eat. Enzymes in foods are broken down into the building blocks of protein called amino acids in your intestines, so it makes no difference whether or not they are broken down by cooking.

The only common enzyme problem is lack of intestinal lactase that breaks down the double sugar in milk, which can cause diarrhea and cramping when you eat dairy products. You do not need to take enzyme pills unless you suffer from chronic diarrhea or severe weight loss, and the enzymes that may be prescribed for these conditions are copies of enzymes that your body makes, not the enzymes that are found in foods.

Many people believe that fresh fruits and vegetables always contain more nutrients than cooked ones, but cooked carrots have higher levels of antioxidants than fresh carrots. Cooking carrots in the presence of a small amount of oil or butter increases the amount of two antioxidants called beta carotene and phenolic acid. Cooking also increases the amount of lycopene you get from tomatoes. Cooking breaks the plant cells open to increase the absorption of these antioxidants and other beneficial plant chemicals. Adding a little oil or butter increases absorption of fat soluble chemicals.

Some vitamins are affected by cooking, but you’ll still get plenty. The enzymes in food that are destroyed by heat are of no use to you; your body makes the enzymes you need to digest your food. Most of the nutrients in food (minerals, proteins, fats, carbohydrates) are not destroyed by heat, and many common foods are unpalatable or unsafe if they are not cooked. I recommend eating the widest possible variety of fruits and vegetables, raw or cooked, and fresh, frozen, canned or dried.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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