Landscape Lighting Reviewed

Landscape lighting can be used to brighten up your yard, draw attention to water structures around your home and keeps your home secure by lighting up your entranceways. Landscape Lighting can add a warm glow to your home during the night. The many kinds of landscape lighting are either deck or step lighting, and embedded lighting. The lights can be plain designs that match the look of your home, or they can be organized in multiple sequences and colors with timed electrical features.

Times have changed, and now landscape lighting is installed in homes all across the country. Nowadays, new landscape lighting products that are designed to suit smaller homes, and smaller budgets, are now available. The best part is that many landscape lighting companies have many options for you to personalize your landscape lighting system for your house.

If you’re leaning towards investing in landscape lighting, then you might just want to look into the two top manufactures in todays market: Malibu and Sea Gull. For around 40 years, the Mailibu company has been manufacturing outdoor landscape lighting products. Malibu landscape lights are known for their warm, functional low voltage light. These lights add plenty of aesthetic appeal to your patio or garden, but they are also bright enough to discourage thieves and burglars from entering into your home.

The Sea Gull Lighting Company produces an ambiance lighting system that is well known for their quality, long life, low voltage systems, and easy installation. The Sea Gull company was established in 1992, so it is not as old as Malibu. However, since that time the company has risen to one of the top rate outdoor landscape lighting companies in the industry.

Both of these companies manufacture landscape lighting in a variety of styles, colors, and sizes that will suit the décor and design of any home. These companies manufacture landscape lighting products that will fit into any budget in addition to providing quality, top notch work. Now, before you go out and spend all that extra cash, be sure that you take the time to do your research. Spend some time shopping around, and feel free to browse the internet for excellent content. And, whenever you are purchasing something over the internet, make certain that the site you are on is trustworthy. And most importantly, have fun

Benefits Of Using Thin Overlay Pavers On Old Looking Landscape Area

If you want to get rid of your old and peeling deck coating then you need to apply best thin overlay pavers on your pool decks as well as concrete patios. Updating the pool for concreted deck at a regular interval is utmost important to done by homeowner or landscape owner because it helps in maintaining the refreshment and charm of the pool deck for a long time. Thin overlay pavers are the amazing choice to have a fantastic look on an old landscape area. It emerge as a great solution for increasing the beautifying look of both front and backyard landscape to some extent. Use of thin overlay pavers while making some updating on the landscape upfront and backyard side seems to be costly but in actual, such updating cost merely half then those applied on other landscape updating methods.

Thin Overlay pavers gives extension to landscape shape
Thin overlay pavers are the latest product in the market which is especially designed for giving a fine and attractive finishing to an old looking landscape design. While making updating or applying changes on the pool deck landscape or concreted patios, the thin overlay pavers are actually placed right over the topmost portion which is helpful for giving an extension to shape of landscape patio or pool deck. There are different types of pool decks used in the designing of a landscape but o give a best and attractive look to the landscape pool deck while making changes on it, the thin overlay pavers from Arizona Block seems to be an appropriate choice because this thin overlay pavers is made from white colored cements which delivers a fantastic look and utmost strength to the designed landscape even on updating.

Other pavers used for remodeling of pool decks
Apart from white cement thin overlay pavers, travertine pavers are also recommended by the designers to update pool decks on landscape. In fact, both of these pavers are cool on feet and are best to deliver a charming look to the landscape. The thin overlay pavers deliver ultimate finishing to the pool deck and such updating on the landscape pool decks can be made easily by a landscaper without removing the deck or damaging the tile or pool interior. For making an extension on the current patio of your existing landscape, thin overlay pavers can deliver you a fine quality outdoor living space. These pavers are easy to be placed on the concrete and can be extended out into the yard with ease and comfort on a prepared sub-base of crushed granite material.

Use of thin overlay pavers for changing the outlook of landscape are highly preferred by newbie and experienced landscapers because they’re aware of the quality deliver by thin overlay pavers on changing outlook of any landscape from old one to really eye-catching new one. Use of thing overlay pavers is really the best way for improving landscape patios or pool deck where the landscaper doesn’t need to remove existing concrete. So, when will you use these thin overlay pavers for changing outlook of your personal landscape for old to a styling one?

Choosing A Estate Landscape Contractor

The best way to enhance your investment is to make sure that you have the utmost in a lawn, garden or overall landscape. Even if you have a good quantity of knowledge when it comes to plants and outside gardening, you are going to discover that you will benefit the most from working with a certified luxury landscape designer.

No matter exactly how huge or little the outside of your home is that you have to work with, you will discover that working with a good luxury landscape designer will be one of the best choices that you can ever make. It will only be a matter of finding the right landscaper to fit your requirements and whatever budget that you have in location that you would such as to work from.

It will not take you long while evaluating landscape artists before you understand which one is going to be the best one for the task at hand. They will be able to work with you to help you bring all of your landscape dreams into reality.

Relying on exactly how involved your landscape task becomes, you could even discover that your designer will provide you the details for a landscape professional that will be able to handle any of the bigger tasks. This will assist you to cover any of the installation services that you need or any landscape construction that you pick throughout the planning process. Some individuals will even go with exactly what is called a design develop business that will utilize both the service providers and the luxury landscape designers to assist you produce dream landscaping around your house.

You will require to be sure that you look for a list of references from any of their previous customers Whenever you are attempting to pick an excellent luxury landscape designer. Looking through their work profile and speaking to some of their clients will assist to provide you some understanding on the sort of work that they are understood for. Furthermore, you will be able to get a good idea of the timeframe where they work so that you can make sure that you have a chance of getting your project finished within the allocated time that has been priced quote to you.

Just like the hiring of any kind service or designer, you have to make the effort to evaluate more than one business before deciding. Be up front about the amount of cash that you need to deal with and exactly what you are willing to invest. As long as you are clear about what your needs are and exactly what you desire the result to be, you are going to discover that the result is going to be one that you will be happy with.

Even if you have a good quantity of knowledge when it comes to plants and outside gardening, you are going to discover that you will benefit the most from employing a certified luxury landscape designer. No matter how large or little the outside of your home is that you have to work with, you will find that hiring a good luxury landscape designer will be one of the best choices that you might ever make. Depending on exactly how involved your landscape task ends up being, you could even discover that your designer will provide you the information for a landscape service provider that will be able to take on any of the larger tasks. Whenever you are trying to choose a great luxury landscape designer, you will require to be sure that you look for a list of references from any of their previous clients.

Omega 3 – How Will It Benefit You?

Thinking about adding Omega 3 to your daily diet? There is no doubt about Omega 3 offering benefits to a lot of people, we will get into more about that later.

The essential fatty acids in Omega 3 have long been known for their many health benefits. Many clinical studies have proven that the biggest benefits come from DHA and EPA, these fatty acids are only found in fish oils, although you would still get some health benefits when taking Omega 3 from plant sources, it is recommended that you include Omega 3 from fish oils, either from eating fatty fish at least 3 times per week, or buying an Omega 3 supplement.

Of the two essential fatty acids mentioned above, DHA offer the most benefits, most supplements however, contain much more EPA than DHA, so when shopping for a supplement, be sure to choose one with as much DHA as possible.

Another thing you should be aware of when looking for an Omega 3 supplement is toxins (PCB’s), ask the manufacturer about the levels of PCB’s and heavy metals in their product, also ask if they can supply you with test data on the purity of their product.

Now, let’s take a look at the benefits of including Omega 3 in your daily diet, these have all been proven in clinical studies.

* Fish oils, rich in Omega 3 fatty acids (DHA and EPA) have been shown to significantly reduce deaths from heart disease.

* Clinical studies have shown improvement for people who suffer from depression.

* Lower aggression in teenagers.

* Improved memory.

* Lowered risk of developing Alzheimer’s disease.

* When taken by mothers during pregnancy, it may help protect babies from allergies.

* Improves the body’s immune system.

* If you have, or are in danger of developing type II diabetes, research has shown Omega 3 helps regulate blood sugar levels, and decrease insulin resistance.

* People suffering from skin disorders like psoriasis have shown improvements when taking fish oils.

As you can see, Omega 3 offers benefits both for those who just want to be proactive, as well as it can help those who already have developed some types if illnesses.

If you decide to eat more fatty fish, or take an Omega 3 supplement, remember to check the purity and levels of DHA in your chosen source.

Making Smart Choices With The Glycemic Index

The Glycemic Index (GI) has been around since 1981 and is a great blueprint for eating healthy.

With a growing population of diabetics and overweight individuals, eating within GI guidelines, meaning that you take into account how much a particular food raises blood sugar and over stresses insulin production, is gaining interest among the medical community and the public.

What is the Glycemic Index (GI)?

The Glycemic Index indicates how quickly 50 grams of a food’s carbohydrates turn into sugar. At the most basic level, the GI ranks carbohydrate filled foods according to their glycemic response. Foods that raise your blood glucose level very fast have a higher GI rating than foods that raise your blood glucose level at a slower pace. In general, lower GI foods are the healthier choice.

What are the benefits of low GI foods?

Trying to keep the bulk of your food in the low GI rating can offer a number of benefits, these include:

• Controlling your blood glucose level
• Controlling your cholesterol level
• Reducing your risk of type 2 diabetes
• Assists in lowering and controlling weight
• Reducing your risk of heart disease
• Prolonging your physical endurance

How do I lower my GI?

There are simple steps you can take to lower your Glycemic Index. Here are a few ideas.

• Limit your bread intake to whole grains and oats (No White Bread)
• If you are eating a high GI food, try combining it with a low GI food (see chart)
• Eat multiple servings of fresh fruits and vegetables. They fill you up and have a low GI.
• Try rice vinegar in place of salad dressings.
• Limit your intake of processed and starchy foods.
• Choose healthy fats such as canola and olive oil.

For more ideas and a more in depth look at the GI, you may want to look at the following books.

“Sugar Busters”

“Eat Yourself Slim”

“The G.I. Diet”

Glycemic Index Food Chart

Low Glycemic Index food (less than 55)
Foods with GI index between 55 and 70 are intermediate
High Glycemic Index food GI (more than 70)

Low Glycemic Foods

Apple 38
Pear 38
Skim Milk 32
Carrot Juice 45
Whole Grain Bread 50
Low Fat Yogurt 14
Oranges 44
Spaghetti, whole wheat 37
Sweet potato 54
Jams and marmalades 49
Popcorn 55
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green beans 15
Lettuce, all varieties 15
Low-fat yogurt, artificially sweetened 15
Peppers, all varieties 15
Snow peas 15
Spinach 15
Young summer squash 15
Tomatoes 15
Zucchini 15
Soya beans, boiled 16
Peas, dried 22
Kidney beans, boiled 29
Lentils green, boiled 29
Chickpeas 33

High Glycemic Foods

Waffles 76
Doughnut 76
White bread 71
Rice Krispies 82
Cornflakes 83
Corn chips 74
Jelly beans 80
Pretzels 81
Rice Cakes 82
Potato, instant 83
Potato, baked 85
Rice pasta, brown 92
Dates 103

The GI should help you make smart choices when choosing what to eat. Remember to make most of your choices on balanced nutrition…including a healthy dose of fruits and vegetables. Make an effort to cut back on foods with refined starch and concentrated sugar. Include some healthful fats and do not forget the protein.

Nutritional Immunology – The Cold War

Runny nose, stuffy head, congestion, sore throat, hay fever, asthma attack – the annoying symptoms of a cold war waging closer to home. To varying degrees, all people are forced to combat the dreaded cold and its violent relatives. Although it has long been said that there is no cure for the common cold, sufferers seem willing to try anything to breathe easy again, collectively spending billions of dollars each year on cold-related medicines, cough suppressants, antihistamines, asthma drugs and antibiotics. Despite controversial data regarding the efficacy of these drugs, people casually consume them, only to discover that drugs’ harmful side effects are a heavy price to pay for temporary freedom.

Cold and Allergy Medicines

Because a cold is caused by a virus, it cannot be cured by medication. Cold medicines may help suppress symptoms, but the cold virus continues to roam inside the body. Notwithstanding this fact, potentially harmful cold medicines abide in most household medicine cabinets. Beside their questionable ability to offer relief, cold medicines may contain drugs such as triprolidine, pseudoephedrine, guanifenesin, phenylpropanolomine and pheynylephrine. Many cold medicines combine several of these chemicals into one tablet, giving the false impression that more is better, when in actuality, they merely increase the risk of unwanted side effects. The damaging results of these drugs may include high blood pressure (especially dangerous for people with heart disease, diabetes or thyroid disease), confusion, nervousness, dry mouth, constipation, difficulty urinating, decreased sweating and worsening og glaucoma.

Unaware of these side effects, many people also mistakenly use cold medicines to regularly treat allergies. Nasal sprays containing ingredients such as pseudoephedrine hydrochloride or other antihistamines may prove harmful to sufferes of allergies. Using these ingredients may lead to rebound congestion, icreased nasal stuffiness and permanent damage to the membranes lining the nose.

Cough Suppressants

Just as a runny nose promotes beneficial drainage, a fact ignored by many, a cough can also be a productive way to naturally remove harmful material. Although a dry or painful cough may be a sign of a more serious condition, most coughs should not ne depressed. Adverse effects of cough suppressants such as hydrocodone, dextromethorphan and phenyltoloxamine include skin rash, dizziness, nausea, nasal congestion, constipation, dry mouth, difficulty urinating, blurred vision and headache.

The combination of iodinated glycerol and codeine, commonly promoted as a cough suppressant, should especially be avoided. An unpublished study performed under the direction of the National Toxology Program (Department of Human Services) found that Iodinated glycerol may cause illnesses as severe as cancer. In general, coughs are most effectively combated by clear liquids, which help thin mucus and promote effortless breathing.


Ironically, some drugs prolong cold symptoms and antihistamines are a prime example of drugs people wrongly assume can effectively treat any illness. Antihistamines can actually make a cold or cough worse by thickening nasal secretions and drying mucous membranes. They can also cause serious side effects including confusion, short-term memory loss, disorientation, dry mouth, constipation, difficulty urinating, enlarge prostate, increased body temperature, unusual bleeding, ringing in the ears, stomach upset and worsening of glaucoma.

The antihistmaine hydroxyzine, used to treat itching and hives, may also cause restlessness, seizures, trembling or shakiness. Another antihistamine, diphenhydramine, may cause unusually fast heartbeat, increased sensitivity to the sun, unusual bleeding, sore throat, nervousness, restlessness, irritability and ringing in the ears.

Adverse cardiovascular effects are extremely rare, but patients using the antihistamine astemizole have reportly experienced cardiac arrest, venticular arrhymias and even death as a result of the drug.

Asthma Drugs

Although its symptoms resemble that of the cold, asthma is a delicate condition that must be carefully monitored and treated. Drugs such as aminophyllines, theophylline and oxtriphylline are frequently used to treat symptoms of chronic asthma, bronchitics and emphysema, including difficult breathing, sneezing, chest tightness and shorteness of breath.

Asthma drugs open airways in the lungs and increase airflow, making breathing easier, but this process is not without risk. The body can only tolerate a specified amount of an asthma drug. Too little may bring on an asthma attact; too much can lead to seizures, irregular heart rhythms, pounding heartbeat. Adverse effects include bloody stools, confusion, diarrhea, dizziness, flushed skin, headache, increased urination, loss of appetite, muscle twitching, nausea, trembling, trouble sleeping, vomiting of blood, heartburn, etc.

The asthma drug pirbuterol can cause or wosen high blood pressure, diabetes or heart disease. Inhaled drugs, such as albuterol and terbutaline, have been found to cause tremors, jitters, nervousness, and in extreme cases, begign tumors in the ligaments and heart disease.


While used to treat diverse bacterial infections, antibiotics are also prescribed to address the common cold. Unfortunately, antibiotics are often proved unnecessary, bringing harmful side effects instead of cure. In 1983, fifty-one percent of the more than three million patients who saw doctors for treatment of the common cold were unnecessarily given a prescription of antibiotics

Many ‘healthy’ and vegetarian foods contain MSG in the form of yeast extract

Copyright 2006 Truth Publishing

There’s a great deal of deception in the labeling of food products found at your local grocery store and even at many health food stores. A disturbing trend I’ve noticed is that many vegetarian products and grocery items billed as “healthy” or “natural” are using chemical additive taste enhancers found in an ingredient listed right on the label.

The taste enhancer is MSG — monosodium glutamate — a chemical that has been associated with reproductive disorders, migraine headaches, permanent damage to the endocrine system leading to obesity, and other serious disorders. MSG is a chemical compound that simply does not belong in the body in the concentrations provided by these foods. It is used by food manufacturers as a taste enhancer — something to cover up the bland tastes of these foods and make them more appealing to consumers. But food manufacturers don’t want to list MSG on the labels, especially when they know that consumers will avoid purchasing products that list MSG.

So what do they do instead? They hide the ingredient in another ingredient called “yeast extract,” then they put yeast extract in the product and list “yeast extract” right on the label. So this is the scam: all sorts of natural health products and vegetarian products are using chemical taste enhancers in the form of yeast extract, but are failing to disclose to consumers that they actually contain MSG. And if you look around at the natural health products in health food stores and grocery stores, you’ll find that yeast extract is a rather prominent ingredient. It’s used in soups, in vegetarian mixes, in some tofu mixes, and even so-called natural frozen foods.

I can personally verify that yeast extract has the same effect as MSG, because I am an individual who is extremely sensitive to MSG. Upon consuming even a small amount of MSG, I experience a severe headache that lasts for 6 to 8 hours. Consuming yeast extract causes precisely the same effect as consuming MSG.

In fact, food manufacturers don’t deny that yeast extract contains MSG — it’s something that’s well-known in the food manufacturing industry. What’s going on here is a blatant deception, an attempt to mislead consumers by essentially renaming dangerous ingredients with harmless sounding names such as “yeast extract.” I believe this practice to be irresponsible and unethical, and I strongly urge you to not only avoid purchasing products made with yeast extract, but avoid products from companies that use yeast extract in any of their products. It is simply a dishonest practice, and we should not reward companies that engage in such practices by purchasing any products they manufacture.

Unfortunately, many of these food manufacturers are creating products for the so-called health foods industry. In a way that is sadly all too real, traditional grocery products and processed foods will list MSG right on the label. At the same time, so-called healthy products will use yeast extract, so they can avoid mentioning MSG on the label. Yet, both products contain MSG, and both products carry the risk of toxic side effects associated with MSG.

So, are you any safer by purchasing health foods rather than traditional grocery store foods? The answer is that you should avoid purchasing processed foods at all, regardless of what health claims are made on the label. Processed foods are unhealthy foods, period. If you want optimum nutrition, and foods for which the human body was designed, you need to purchase and consume raw ingredients, such as vegetables, fruit, nuts, whole grains, and healthy oils. It’s also a good idea, as you’ve often heard me recommend on, to supplement your diet with whole food supplements, organic vitamins, and superfoods, such as chlorella, spirulina, broccoli sprouts and sea vegetables. This is the way to achieve optimum nutrition, not by purchasing processed foods that are disguised as healthy foods, even though they contain ingredients known to induce toxic side-effects in the human body.

But don’t take my word for it — check it out yourself. Next time you go to a health food store, look at the product boxes and cans on the shelves, and see just how many you can find that contain yeast extract. It’s especially easy to find with vegetarian foods, which just goes to show you that just because a product says “vegetarian” on the label doesn’t mean it’s good for you (or that the company making it gives a hoot about your health).

Nutrition, Diet And Exercise

Whether you are trying to lose weight or live an active healthy life style, nutrition and exercise are vital to your health. We have become as a whole in the western culture, a couch potato, slow moving, over weight and flaccid society. Of course there will always be that smaller percentage of people who get it right and remain fit and healthy. But those that do, make a conscious effort at it with diet and exercise. Well done if you are in that category!

Part of the problem is that because we as humans have it ingrained in us to constantly change things, we are the only creatures that invent food. No other animal or insect does this and they don’t have the diseases humans do unless we have poisoned their environment. We have so much in the way of processed food that have little nutrient value, that we pack on the pounds and become slower moving.

In the wild, animals that eat the raw greens, grasses fruits and berries are very healthy animals. The meat-eating animals consume the healthy plant-eating animals and remain virtually disease free. Our farms on the other hand, need to mass-produce cattle and chickens so we give them hormones and phosphates and the like and we consume them. That is by the way, some experts now think younger girls are developing much earlier than they used to because of the hormones in meat and dairy products. We can however, luckily eat raw organic fruits and vegetables and we should do so on a daily basis.

Another culprit is our need to once again, change our environment. We have more machines that do things for us now and it won’t stop there. This is both good and bad. The good is a higher rate of production for the products we need, bad because we are slowing down physically. In as little as ten years ago we could go out on a Sunday morning and see someone pushing his or her lawn mower. (And I mean pushing). Now a days, you’ll see more of sit down mowers or power mowers that literally pull you along with it. Our fore fathers were much more active and they ate nutrient rich foods. And they could eat a lot of it without getting fat because of how much energy they spent from hard physical labor.

Is all lost for us in this day and age? Absolutely not!!! We are perfectly capable of reversing this trend, but it does require a) your dedication and b) follow through. This can be done no matter what your weight and activity level.

Make your first step the decision to become healthy and fit. Once you have firmly made that decision you are on your way. Now take the time to evaluate your lifestyle and really look at it. Be honest with yourself about your eating habits and activity level.

Changing your diet to eating healthy whole foods is a good way to start. It’ll not only help you lose weight and help you feel better, but it will enhance your quality of life. You’ll have more energy and life just feels better when you are healthy.

There are many popular diets out there. The Zone, the Blood Type Diet, Atkins, the South Beach Diet, Weight Watchers and the list goes on. They all have had their share of successes so it is hard sometimes to know what to do. I can only say, do your homework. You will find the right one that works for you and you will be more likely to stick to it.

If you want to do it on your own you can be just as successful if you know some basic rules.

1) Portion control. Cutting down to smaller portions can help tremendously. A great
way to eat less food at one sitting is to drink a glass of water before you eat and then drink more water with your meal. Water takes up a lot of space in your stomach so you will feel full faster and water won’t give you any extra calories. Awesome!

2) Water, water, water. Drink lots of clean pure water. Your body needs it and more than you think. Most North Americans are in a state of semi dehydration. Water flushes out toxins, gets your bowels moving. (Did you know that the amount of pain you feel from injury or minor aches and pains are directly proportional to how dehydrated you are? An interesting tid bit)

3) Eat raw fruits and vegetables as much as you can especially dark greens. Cooked veggies lose some of their nutrients so eating a salad every day would benefit you.

Optimising Nutrition On A Vegetarian Diet

While a vegetarian diet is among the healthiest ways to eat, certain nutrients can be lacking on a diet that contains no animal products at all. In particular, many people are concerned that vegans may not get enough protein, calcium and iron from plant-based foods. This is because most people think of eating dairy products for calcium and meats for iron and protein. But it is possible to consume adequate amounts of these nutrients on vegetarian diet. It just takes bit of effort and knowledge about plant-based sources the nutrients.

Iron is an important mineral because it plays a vital role in transporting oxygen through the bloodstream. People who do not have adequate iron intake can suffer from iron deficiency anemia, a condition characterized by extreme fatigue and weakness. Adult men and post-menopausal women need about 10 mg of iron per day, while women of child-bearing age need about 15 mg per day. There are two types of iron – heme iron (from meat) and non-heme iron (from plant sources). Though non-heme iron is generally not as easily absorbed as heme iron, the incidence of iron deficiency anemia is no higher in vegans than in the general population. Dried beans and dark leafy green vegetables can provide adequate amounts of dietary iron if consumed on a regular basis. To boost absorption of iron, iron-rich plant foods should be consumed with vitamin C supplements or foods rich in vitamin C. Since vegans diets tend to be high in vitamin C naturally, iron consumption is really not as much of a problem for most vegans as might be expected. In fact, some foods, like broccoli and bok choy, are high in both iron and vitamin C. These foods are often eaten with other iron and vitamin C-rich foods, such as beans and tomato sauce.

Another important nutrient for vegetarians to consider is calcium. Adults need about 1000 mg of calcium per day. Most people think of dairy products when they think of calcium, which important for strong bones and teeth. But vegans can get plenty of calcium from dark greens, tofu processed with calcium sulfate, and other foods or from calcium supplements. Soymilk and rice milk are often fortified with calcium as well. Other good sources of calcium for vegans include blackstrap molasses, fortified orange juice, tahini and almonds. It is important to note that a compound known as oxalic acid, found in vegetables like spinach, rhubarb, chard, and beet greens, can bind with calcium and prevent it from being well absorbed. Therefore, greens like broccoli and collards are better sources of calcium for vegans.

Though there is much concern about vegetarians getting enough protein, the need for protein is often overrated. The average diet contains far more protein needed for health. In fact, excess protein can damage the kidneys and contribute to the development of osteoporosis. The recommended daily allowance of protein is 8/10ths of a gram for every kilogram of body weight or about 10-15% of total calories. Foods like soy, rice and beans, and nuts and nut butters can provide adequate amounts of protein for vegans. In contrast, animal foods are so high in protein that non-vegetarians can easily exceed the upper limit recommended for protein intake, which is 4.5 grams of protein per 100 calories of food.

Protein is comprised of amino acids, which are often called protein building blocks. The body needs nine different amino acids from foods. Because the body cannot make these nine amino acids, they are known as essential amino acids. Foods that contain all nine essential amino acids are considered “complete protein” foods. Non-vegan vegetarians can easily get all nine amino acids from eggs and dairy products. For vegans, soy protein, which is a complete protein, is often considered the best source. The nine essential amino acids can also be obtained by combining whole grain rice and beans. Other vegan sources of high quality protein include the grain quinoa and spinach. Eating a variety of legumes, grains, nuts, and seeds daily ensures that vegans consume all of the protein they need.

More tips on how vegetarians can maximize consumption of key nutrients as well as more detailed information about the amounts of calcium,

Nutrition: The Super Foods That Keep You Healthy

Get ready to experience a volume of information of the healthiest foods in the world. Here is a list of the top ten super foods that most health experts agree on. You should tell everyone you know about these foods and enjoy them at your next meal. From fruits and vegetables, to whole grains, nuts, beans and legumes, this power-packed nutritional inventory will take you into the best years of your life and beyond.


1. Cantaloupe

Only a quarter of cantaloupe provides almost all the vitamin A needed in one day. Since the beta-carotene in a cantaloupe converts to vitamin A, you get both nutrients at once. These vision-strengthening nutrients may help reduce the risk of developing cataracts. Like an orange, cantaloupe is also an excellent source of vitamin C, which helps our immune system. It is also is a good source of vitamin B6, dietary fiber, folate, niacin, and potassium, which helps maintain good blood sugar levels and metabolism. This pale orange power fruit may help reduce our risk of heart disease, stroke, and cancer.

2. Blueberries

These mildly sweet (and sometimes tangy) berries offer a high capacity to destroy free radicals that can cause cancer. Low in calories, they offer antioxidant phytonutrients called anthocyanidins, which enhance the effects of vitamin C. These antioxidants may help prevent cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.


3: Tomatoes

Tomatoes help us fight against heart disease and cancers such as colorectal, prostate, breast, endometrial, lung, and cancer of the pancreas. Tomatoes are also good sources of vitamin C, A, and K. In a 2004 study, it was found that tomato juice alone can help reduce blood clotting.

Fresh, organic tomatoes deliver three times as much of the cancer-fighting carotenoid lycopene. Even organic ketchup is better for you than regular ketchup! Look for tomato pastes and sauces that contain the whole tomato (including peels) because you will absorb 75% more lycopene and almost two times the amount of beta-carotene.

4: Sweet Potatoes

As an excellent source of vitamin A, C, and manganese, sweet potatoes are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Those who are smokers or prone to second- hand smoke may benefit greatly from this root vegetable that helps protect us against emphysema.

For a unique dessert, cube a cooked sweet potato and slice a banana. Then lightly pour maple syrup over the top and add a dash or two of cinnamon. Add chopped walnuts for an even healthier kick.

5: Spinach and Kale

A cancer-fighter and cardio-helper, spinach and kale top the list as far as green leafy vegetables are concerned. Much like broccoli, they provide an excellent source of vitamin A and C. Kale is a surprisingly good source of calcium at 25% per cup, boiled. Vitamin K is abundantly found in spinach as well, with almost 200% of the Daily Value available, to help reduce bone loss.

Whole Grains

6: Whole Grain Bread, Pasta and Brown Rice

Whether it’s bread or pasta, the first thing to check for when purchasing whole grain bread and pasta is to make sure it is 100% whole grain. Remember to check the list of ingredients on the package. For example, look for the exact phrase “whole wheat flour” as one of the first ingredients listed in whole wheat bread. If it’s not listed as such, then it’s not whole grain. Wheat bran is a cancer-fighting grain that also helps us regulate our bowel movements.

Brown rice is also a better choice than refined grain (white rice) for the same reason as choosing whole wheat bread. Whole wheat flour or brown rice that turns into white flour or white rice actually destroys between 50-90% of vitamin B3, vitamin B1, vitamin B6, manganese, phosphorus, iron, and all of the dietary fiber and essential fatty acids we need. Even when processed white flour or white rice is “enriched,” it is not in the same form as the original unprocessed kind. In fact, 11 nutrients are actually lost and are not replaced during the “enrichment” process!


7: Walnuts

These nuts are packed with omega-3 fats, which is one of the “good” fats. A quarter cup of walnuts would take care of about 90% of the omega-3s needed in one day. Walnuts provide many health benefits including cardiovascular protection, better cognitive function, anti-inflammatory advantages relating to asthma, rheumatoid arthritis, and inflammatory skin diseases like eczema and psoriasis. They can even help against cancer and also support the immune system.

Beans and Legumes

8: Black Beans and Lentils

While black beans are a good source of fiber that can lower cholesterol, so are lentils. The high fiber content in both black beans and lentils helps to maintain blood sugar levels. Also a fat-free, high quality protein with additional minerals and B-vitamins, black beans and lentils fill you up and don’t expand your waistline.

A complete, one-stop source of using a variety of beans and lentils comes easy when you can find a bag of 15-bean mix (includes black beans, lentils, navy, pinto, red, kidney, etc.) at the grocery store. Consider making a delicious soup with the addition of tomatoes, onions, garlic and your favorite spices with this bean mixture.


9: Skim Milk and Yogurt

Skim milk (or low-fat) helps to promote strong bones, offering an excellent source of calcium, vitamin D, and vitamin K. These nutrients help protect colon cells from cancer-causing chemicals, bone loss, migraine headaches, premenstrual symptoms, and childhood obesity. Recent studies also show that overweight adults lose weight, especially around the midsection, when consuming low-fat dairy such as skim milk and yogurt.

Yogurt also includes the essential nutrients such as phosphorous and vitamin B2, vitamin B12, vitamin B5, zinc, potassium, and protein. Yogurt’s live bacterial cultures also provide a wealth of health benefits that may help us live longer and strengthen our immune system.


10: Salmon

Salmon is high in protein, low in saturated fat and high in omega-3 fats (the essential fatty acids that are also found in those walnuts mentioned earlier). Salmon is a heart-healthy food and is recommended to eat at least twice a week. When choosing salmon, it’s best to stay away from farm raised and select wild instead. Research studies show that farmed salmon may cause cancer because it may carry high levels of carcinogenic chemicals known as polychlorinated biphenyls (PCBs).


Green Tea and “Power” Water

Although not food per say, the health benefits of these beverages are worthy of mentioning.

Green tea has beneficial phytonutrients and lower levels of caffeine than all other teas. The more research studying green tea, the more health benefits are found. A cancer fighter as well, green tea has antioxidant effects that lower risks of bacterial or viral infections to cardiovascular disease, cancer, stroke, periodontal disease, and osteoporosis.

Water packed with vitamins and/or naturally sweetened fruit are also the newest trend. Some offer a full day’s supply of vitamin C while others promise no artificial sweeteners with a full, fruity taste.

As you can see, the top ten super foods are worth every bite (or sip). Now that you know which foods can help save your life, what’s more important than investing in your health?