| A |
- Vitamin A helps you see in the
dark and stimulates growth of all body cells and tissues. |
| B |
- Vitamin B-1 (Thiamine) helps all body
cells produce energy from carbohydrates.
- Vitamin B-6 helps the
body produce proteins that are used to make up the cells of the
body. B-6
also helps produce important body chemicals like insulin hemoglobin and antibodies to fight infections. |
| C |
- Calcium builds strong teeth and bones,
helps muscles contract (including the heart) and helps sustain
normal nerve function.
- Copper helps all cells to produce energy
and helps make hemoglobin that carries oxygen in the blood. |
| E |
- Vitamin E promotes healthy cells and
tissues and, as an antioxidant, may play a role in preventing heart
disease and cancer. |
| F |
- Folate is essential to cell formation
and renewal. Folate plays an important role in preventing
birth defects and may be involved in reducing the risk of
cardiovascular disease. |
| I |
- Iron is critical for the body to
transport oxygen to the cells. It is an essential part of hemoglobin
in red blood cells. |
| M |
- Magnesium is a component of healthy
bones and an important part of over 30 enzymes that regulate many
body functions such as muscle contractions. |
| P |
- Phosphorus helps generate new cells and
also is important to help the body effectively use carbohydrates,
protein and fat.
- Potassium balances body fluids and
electrolytes. Vital for muscle contractions and nerve impulses,
potassium also improves endurance when exercising. |
| S |
- Selenium aids in cell growth and works
like an antioxidant with vitamin E to protect body cells from damage
that could lead to heart disease and cancer. |
| Z |
- Zinc is essential for growth. It
promotes cell reproduction and tissue growth for repair and healing
wounds. |
The Path to a Healthy Heart...
One of the leading causes of death in women is heart disease.
Recent studies show that one in three women will die of heart
disease. Having a healthy heart is no joke. You can care for
your heart by:
- lowering your intake of saturated fat and cholesterol
- switching to monounsaturated fats
- eating a variety of foods in moderate amounts.
When someone hears the word fat they might think that something they
should stay away from. Keep in mind that there are many types of
fat, and our bodies need fat to survive. Monounsaturated Fats have
been shown to lower total cholesterol and LDL cholesterol levels while
maintaining the beneficial HDL cholesterol level associated with lowering
the risks of heart disease.
- Up to 20% of daily calories can come from monounsaturated fat.
- Polyunsaturated Fats have also been shown to lower total cholesterol
and LDL cholesterol levels, but also lower HDL* (the good) cholesterol.
- Polyunsaturated fats are found in nuts and vegetable oils, and
should make up for 10% or less of daily calories.
When
shopping for snack food whether it be for a gathering or just watching
television, look for foods that offer nutritional benefits. California
grown pistachios are a wise choice, plus they aren't much trouble. You can
take pistachios in a snack bag in your purse, in your car, or to the
movies. Since pistachios are nutrient dense they appease you longer, this
may defend against over eating.
- A one-ounce serving is approximately 49 nuts
- They also contain more than 10% of Daily Value for dietary fiber,
vitamin B-6, Thiamine, phosphorus and copper.
- Distinguishing characteristics include large, open, naturally light
tan shells.
Another way to prevent illnesses such as heart disease is
exercise. When it comes to physical activity things can get
complicated for some people. I'm not telling you that you have to go
out and run a mile. Exercise can be done by:
- just by taking a walk around the block
- parking far away from the store so that you will walk further
- To keep you motivated in exercising you should choose a partner to
exercise with you. This can be:
-
- your significant other
- your friend
- your neighbor
- your co-worker
- or even your whole family.
Start a routine. A routine may seem complicated, but after you
stick to it for a while, it's like brushing your teeth in the
morning. It becomes a habit, and exercising is a great habit to
have. If you decide to walk with your friend, then you should make plans
to walk every day after you watch your favorite shows, or you can walk
with your neighbor before or after getting the mail, you can even walk
with your co-worker to and from lunch instead of driving.
Have a diet plan. When it comes time to do your grocery shopping, begin
by planning out your meals. Once your meals have been planned then make a
shopping list. While you're in the store be sure to stick to your
list. Focus on buying healthy, and low carbohydrate foods like
pistachios, and most other nuts. The pistachio is also high in phytosterols
associated with lowering cholesterol levels, and may help shield you from
certain types of cancer. | 
