The Names of Different Coffee Drinks

Coffee drinks have many different names that come from many sources. Coffee houses have 64 drink selections they agree have the same basic recipe. Some of these drinks have different names or have a number of variations. A good barista is one who knows how to make them all.

Affogato is Italian for drowned. This can be a drink or served as a dessert a drink or dessert with espresso that may also incorporate caramel sauce or chocolate sauce.

The Baltimore is an equal mix of decaffeinated and caffeinated brewed coffee while the Black Eye is dripped coffee with a double shot of espresso creating a strong taste.

The Black Tie is a traditional Thai Iced Tea, which is a spicy and sweet mixture of chilled black tea, orange blossom water, star anise, crushed tamarind, sugar and condensed milk or cream, with a double shot of espresso.

The Breven is made with steamed half and half cream while the Caffè Americano or simply Americano is prepared by adding hot water to espresso, giving a similar strength, but different flavor from regular drip coffee. The strength of an Americano varies with the number of shots of espresso added. Variations include the Long Black, Lungo and Red eye.

The European Café au Lait is a continental tradition known by different names, but is the most popular drink in European coffee houses. It is made using strong or bold coffee as well as espresso that is mixed with scalded milk in a 1 to 1 ratio.

Cafe Bombon was made popular in Valencia, Spain and modified to suit European tastes and many parts of Asia such as Malaysia, Thailand and Singapore. The basic European recipe uses espresso served with sweetened condensed milk in a 1 to 1 ratio. The Asian version uses coffee and sweetened condensed milk at the same ratio. For visual effect, a glass is used, to create two separate bands of contrasting color.

In America, the Caffe Latte is a portion of espresso and steamed milk, generally in a 2 to 1 ratio of milk to espresso, with a little foam on top. This beverage was popularized by large coffee chains such as Starbucks.

The Cafe Medici starts with a double shot of espresso extracted using a double filter basket in a portafilter that is poured over chocolate syrup and orange or lemon peel, which is usually topped with whipped cream. This drink originated at Seattle’s historic Last Exit on Brooklyn coffeehouse.

A Cafe Melange is a black coffee mixed or covered with whipped cream. This drink is most popular in Austria, Switzerland and the Netherlands.

A Cafe Miel has a shot of espresso, steamed milk, cinnamon, and honey. Miel is honey in Spanish.

Coffee milk is similar to chocolate milk; but coffee syrup is used instead. It is the official state drink of Rhode Island in the United States.

A Cafe mocha or Mocha is a variant of a caffe latte, but a portion of chocolate is added, typically in the form of chocolate syrup. When bought from a vending system, instant chocolate powder is used. Mochas can contain dark or milk chocolate.

Moccaccino is a term used in some regions of Europe and the Middle East to describe caffe latte with cocoa or chocolate. In the U.S., it usually refers to a cappuccino made with chocolate.

Cafe Zorro is a double espresso added to hot water in a 1 to 1 ratio.

Ca phe sua da is a unique Vietnamese coffee recipe that means iced milk coffee. Mix black coffee with about a quarter to a half as much sweetened condensed milk, pour over ice. Phe sua nong means hot milk coffee, which excludes ice. In Spain, a similar drink is called Cafe del Tiempo, hot, or Cafe con Hielo, ice.

Cappuccino is a coffee-based drink prepared with espresso, hot milk, and steamed milk foam. It is served in a porcelain cup, which has far better heat retention. The foam on top of the cappuccino acts as an insulator to help retain the heat, allowing it to stay hotter longer.

The Caramel Machiatto or C-Mac is a vanilla latte with foam and gooey caramel drizzled on top, while Chai Latte notes that the steamed milk of a normal cafè latte is being flavored with a spiced tea concentrate.

A Chocolate Dalmatian is a white chocolate mocha topped with java chip and chocolate chip while Cinnamon Spice Mocha is mixed cinnamon syrup, topped with foam and cinnamon powder.

A Cortado, Pingo or Garoto is an espresso with a small amount of warm milk to reduce the acidity. The ratio of milk or steamed milk to coffee is between 1 to 1 to 1 to 2. Milk is added after the espresso is made.

Decaf is a beverage made with decaffeinated beans while a Dirty Chai is Chai tea made with a single shot of espresso.

An Eggnog Latte is a seasonal blend of steamed 2% milk and eggnog, espresso and a pinch of nutmeg. In Germany, the Eiskaffee, ice cream coffee consists of chilled coffee, milk, sweetener, vanilla ice cream, and sometimes whipped cream.

An Espresso Romano is a shot of espresso with a small rind of lemon and sugar added.

A Flat White is prepared by pouring creamy steamed milk from the bottom of the jug over a single shot of espresso creating a lighter froth. This drink originated in New Zealand and Australia.

Frappuccino is the name and registered trademark of Starbucks blended ice beverage and bottled coffee beverage that may different flavors.

Galao is a hot drink from Portugal made of espresso and foamed milk. It is made in a tall glass with about one quarter coffee, three-quarters foamed milk.

Guillermo was originally made with one or two shots of hot espresso, poured over slices of lime or on ice; sometimes served with a touch of milk.

Another seasonal blend, a Gingerbread Latte consists of steamed milk, espresso, gingerbread syrup, topped with a pinched of nutmeg, cinnamon and vanilla powder.

Greek frappé coffee is a foam-covered iced coffee drink made from spray-dried instant coffee. It is a very popular Greek summer drink.

A Green Eye, also known as Triple Death, is dripped coffee with a triple shot of espresso.

Half-caf is made with half and half parts caffeinated beans and decaffeinated beans. Iced coffee varieties include Farmers Union Iced Coffee and Toddy coffee.

South Indian Coffee, also known as Madras Filter Coffee or Kaapi is a sweet milky coffee made from dark roasted coffee beans and chicory. It is especially popular in the southern states of India.

Instant coffee is a beverage derived from dehydrated brewed coffee beans that come in powder or granules. Some brands include Chock full o’Nuts, Japanese canned coffee, Moccona and Nescafe.

Irish coffee is coffee combined with whiskey and cream, often further sweetened with sugar.

Kopi susu is found in Malaysian Borneo and Indonesia. Kopi susu means coffee milk and is served in a glass of cooled mixed black Arabica coffee including grounds with about a quarter to a half a glass of sweetened condensed milk. Kopi Turbruk uses sugar instead of sweetened condensed milk.

Libbylou is a hot espresso made with equal parts mocha and white mocha topped with espresso and steamed half and half. It is served plain without a topping,

Liqueur coffee, is brewed coffee with a shot of liqueur and usually served in a warmed glass. Sugar is required in the coffee mixture to help the cream float. There are 17 varieties; each uses a different liqueur.

Macchiato is an espresso with a dash of foamed milk that is put directly into the espresso cup first; espresso is dispensed into the cup. Cocoa is then sprinkled over the drink.

Mary Turner Coffee is a soft amount of milk, 3 sweeteners, and the rest coffee. It’s an evening drink.

Mazagran is a long cold coffee beverage from Portugal and served in a tall glass. It is made with at least strong coffee, usually espresso, lemon and ice. Sometimes sugar, rum or water is added or a fast version uses previously sweetened espresso in a cup with ice cubes and a slice of lemon.

Mochasippi is prepared by baristas in coffee houses in southern states. Similar to the Mocha, but a Mochasippi contains actual shots of espresso rather than a powdered instant coffee.

Pumpkin Spice Latte is a Fall seasonal blend of steamed milk, espresso, sugar, vanilla extract, pumpkin pie spice, topped with foam and a pinch of pumpkin pie spice.

Pocillo is a shot or small portion of unsweetened coffee, now usually made either using an espresso machine or a moka maker, but traditionally made using a cloth drip and served in cups made for the purpose in Latin America.

Raspberry Mocha is a regular mocha with raspberry flavoring.

Red Eye is a dripped coffee with a single shot of espresso while a Red Tie is a traditional Thai Iced Tea, a spicy and sweet mixture of chilled black tea, orange blossom water, star anise, crushed tamarind, sugar and condensed milk or cream along with a single shot of espresso.

A Red Tux is a Zebra Mocha with raspberry flavoring.

Regular Coffee in New York City, a regular coffee with cream and sugar. A variant phrasing is coffee regular.

Ristretto is a very short shot of espresso coffee. All strengths of flavors are usually attributed to espresso in general, but are more pronounced in Ristretto.

Skinny Latte is a reduced calorie latte made with steamed non-fat milk and artificial sweeteners, such as Splenda or Equal. A Soy Latte is a latte made with steamed soy milk.

A Torpedo is made by placing the froth from steamed milk in cup with espresso coffee falling though the froth. The torpedo creates a very clean and distinct flavor for those who prefer a stronger taste of espresso than through conventional cappuccino.

Triple C’s combines Cinnamon Dolce Latte with caramel syrup and chocolate syrup.

Turkish coffee is made by immersing the coffee grounds in water that is hot but not boiling long enough to dissolve the flavorsome compound. In Turkey, sweetness used is from a pinch to two teaspoons. Pouring that creates the most foam is considered the best cup.

Vienna coffee is the name of a popular traditional cream based coffee beverage. Made by preparing two shots of strong black espresso in a coffee cup, it is infused with whipped cream until the cup is full; then topped with more cream and chocolate sprinklings.

White Chocolate Mocha or sometimes referred to as White Mocha and is a sweet mixture espresso, steamed milk, white chocolate syrup. This sugary drink is often topped with whipped cream.

Yuanyang, sometimes also called Ying Yong, is a popular beverage in Hong Kong. Made of a mixture of coffee and Hong Kong-style milk tea, it is served hot or cold. Yuanyang means pair of two unlike items as used in this drink.

Zebra Mocha, sometimes known as a Black Tux, is a mixture of regular mocha with a white chocolate mocha.

Local drinks add to the variety of coffee drinks covered here as do new creations whether by customers or by baristas themselves. If they become known around the world, they will join the list above.

The Good And Bad About Coffee

Coffee is one of the most popular drinks in the world – it is also mega business. Coffee plants are cultivated in more than 70 countries. It is an important export commodity for Latin America, Southeast Asia, and Africa. Half the population in America drinks coffee on a daily basis. Starbucks, founded in 1971, is now the world’s biggest coffeehouse chain with over 20,000 stores in more than 60 countries. In the last five years (2009-2013) alone, Starbucks’ share price has risen more than seven-fold.

Given this widespread popularity, it is no surprise that many people have wondered if drinking coffee is an unhealthy habit. Caffeine, after all, is a stimulant drug and is addictive. For decades, medical advice from organizations like the American Heart Association has indicated that coffee may lead to high blood pressure and is bad for your heart. You may even have been told that coffee will give you an ulcer. However, in recent years, there has been an enormous amount of new research that has just pretty much exonerated coffee.

Is coffee good or bad for you? The following summarizes the latest findings on coffee and how it may actually benefits your health. Further, if you are a regular coffee drinker, there are certain things about coffee that you should also be aware of. Lastly, know that coffee may not be appropriate for everyone, if you have certain conditions, you should not be drinking coffee at all.

Latest Research On The Health Perks Of Coffee

Although not every single study shows coffee to have health-promoting properties, the majority is rather positive.

Apart from caffeine, coffee contains a natural blend of polyphenol antioxidants, bioflavonoids, B vitamins, and minerals such as magnesium, potassium, and chromium. Research shows that not only are the non-caffeine components of coffee anti-inflammatory, they work together synergistically to help neutralize the harsher effects of the caffeine. In addition, coffee may actually activate beneficial pathways in our bodies at the DNA level.

These studies show that moderate coffee consumption on a regular basis reverses cognitive impairment, cuts cancer risk, stabilizes blood sugar, and benefits the heart. In other words, coffee helps reduce the risk of many diseases:

  • Alzheimer’s disease
  • Cancer (including breast, colon, endometrial, kidney, liver, and oral)
  • Diabetes (type 2)
  • Heart disease (including heart rhythm problems and stroke)
  • Parkinson’s disease
  • Prostate cancer

Important Facts For Coffee Drinkers

Even though coffee may have all the amazing health benefits, not all coffee is the same. Besides, how and when you drink it makes a difference too.

Always choose organic. Coffee is a crop that is heavily sprayed with pesticides, therefore, you should select only coffee beans that are certified organic. Whenever possible, purchase sustainable “shade-grown” coffee to help prevent the continued destruction of the tropical rain forests and the birds that inhabit them.

Always buy whole bean. Only purchase whole beans that smell and taste fresh, not stale.

You do not want to buy pre-ground coffee because you never know whether it is already rancid by the time you get it.

Darker roast is superior to light roast. The darker roasts, such as French, Italian, or those used to make expresso and Turkish coffee, are higher in neuroprotective agents than the lighter roasts. Dark roast coffee restores blood levels of the antioxidants vitamin E and glutathione more effectively than light roast coffee. Dark roast coffee is also easier on your stomach as it contains a chemical that prevents your stomach from producing excess acid.

Best time to drink coffee is in the morning. According to some research, coffee may increase your metabolism by up to 20 percent. Therefore, having a cup of organic coffee or one shot of espresso in the morning is ideal. If you exercise in the morning, have your coffee before workout as studies show that coffee boosts athletic performance, not after as the caffeine may interfere with your body’s muscle-building mechanism. However, do not go overboard, one or two cups in the morning should be the maximum for the day.

Drink your coffee without sugar, artificial sweetener, or commercial creamers. Otherwise, you are undoing all the health benefits of coffee. Excess sugar intake increases the risk of insulin resistance, suppresses the immune system, and perpetuates addictive food behavior. If you like dairy and can tolerate it, you may add organic or preferably grass-fed whole milk or cream to your coffee. Skim or non-fat milk often has more sugar than whole milk, while commercial creamers tend to have unsavory ingredients.

Avoid flavored and novelty coffees. These products usually contain a myriad of chemical additives.

Use non-bleached filters. If you use a drip coffee maker, avoid using the bright white chlorine-bleached filters. Some of the chlorine may leach into the coffee during the brewing process. The bleached filters may also contain dangerous disinfection byproducts such as dioxin.

Avoid plastic cups. Be careful about the container you drink your coffee from. Plastic cups may leach BPA and Styrofoam cups may leach polystyrene molecules. Your best bets are glass, ceramic, or stainless steel coffee mugs.

When Coffee Is Not Right For you?

If you are pregnant, you should completely avoid using caffeine.

If you have an issue with decreased adrenal function or adrenal fatigue, caffeine can actually create more stress on your adrenal glands. In this day and age, many people are constantly stressed and fatigued, and rely on caffeine for sustained energy to get through the day. If this is the case, it is a tell-tale sign that your body is not functioning properly and you need to address the underlying problems.

Adrenal fatigue can wreak havoc on your health. The adrenal glands affect every organ and system in the body – from metabolism of carbohydrate, protein, and fat, to fluid and electrolyte balance, cardiovascular system, immune system, hormonal system, and even your sex drive. Therefore, if you have adrenal fatigue, pumping your system with caffeine is merely going to aggravate your problem in the long run.

Coffee has a diuretic effect. If you have problems with electrolyte balance, you may want to avoid it too.

If you drink coffee and have problems falling asleep or tend to wake up in the night, you may be caffeine sensitive. Caffeine levels vary depending on the type of roast, grind, and brewing method. Darker roasts contain less caffeine than lighter roasts. The finer the grind, the higher the caffeine in the coffee. Drip coffee has more caffeine than espresso because the brew time is much longer. If you experience sleep issues from the caffeine, you may want to vary your type of roast, grind, or brewing method or cut down on the amount you drink every day and make sure you only have coffee early in the morning.

If you experience stomach cramping, heart palpitations, or other symptoms after drinking coffee, you may actually have a food intolerance. There is also the possibility of mold (coffee is a dried food and may contain mold) or other contaminants in the coffee that trigger a physical reaction.

What About Decaffeinated Coffee?

To date, there is yet conclusive evidence showing whether decaf coffee holds up to the benefits of caffeinated coffee. Limited studies were conducted using decaf coffee but the ones that do seem to be promising. However, since caffeine is a central nervous system stimulant and can result in dependence and withdrawal symptoms, decaf coffee is probably the way to go if you like the taste of coffee.

When you buy decaf coffee, always choose organic and Swiss Water Process, which is a chemical-free method to extract caffeine. Beware that almost all decaf coffee found in coffeehouses and grocery stores is processed with the chemical solvent ethyl acetate. You want to avoid this type of decaf coffee as traces of chemical solvent still remain in the coffee.

Decaf coffee by law has to have at least 97 percent of the caffeine removed. For reference, a shot of espresso at Starbucks has 75 mg of caffeine, a short (8-oz) brewed coffee has 175 mg, a tall (12 oz) 260 mg, and a grande (16 oz) 330 mg. As you can see, if you have several cups a day, the caffeine can add up rather quickly.

In conclusion, coffee is loaded with antioxidants and beneficial nutrients that benefit your health. However, be cautious with the stimulant effect of caffeine as it can become extremely addictive. Caffeine is also a source of stress for your adrenal glands. Therefore, drinker be aware! If you like the taste of coffee, mixing regular with decaf may be a good way to gradually cut down on your dependence of caffeine.

Become a Commis Chef

When you have completed your training at a chef or culinary school you will have to face the work force and in the chefing industry in an industrial kitchen a group of chefs is known as a kitchen brigade. When you become a chef you should know that there is a lot of team work involved and you cannot become a top chef overnight.

A commis chef will be someone entering the industry either after their training or as an apprentice where they will learn on the job, being paid a little less as if someone were coming from chef’s school.

The duties of a commis chef would be just about anything that his or her head chef requires. They would be preparing vegetables and food for the day. A commis chef should know they are at the lowest point of the rank and should be able to put up with anything. Often it is not a very good environment to work in with orders from other chefs shouting at you, demanding you to run around the kitchen and do their dirty work, but this is where everyone started and you can’t shoot straight to the top.

The chef’s salary of a commis chef is not the greatest either, but as you progress like with any other job your head chef will assess your situation. When you enter the industry for the first time you should have a lot of passion and it should not be about the money in the beginning.

With a lot of perseverance you will eventually climb up the ladder to demi chef, the next level or maybe you will be promoted as junior chef de partie, which would involve specializing in one particular type of food, such as fish, meat or vegetables. You could even become a pastry chef if that is your goal.

Fibromyalgia Food & Nutrition

People who suffer from fibromyalgia are plagued by persistent pain and chronic fatigue. These symptoms can make it difficult to shop for, prepare, and eat wholesome and nutritious meals. Nevertheless, a healthy diet is very important in helping people with fibromyalgia counteract stress, detoxify the body, and restore nutrients to the areas that need them the most.

If your medical doctor has given you the diagnosis of having fibromyalgia, what you may not know is that all fibromyalgia patients also suffer from:

* Nutritional deficiencies
* Food sensitivities
* Blood sugar imbalances
* Infections: yeast, viral and bacterial
* Severe hormone imbalances

When you address all of these “X” factors at the same time and provide the body with the right balance of nutrition and nutrient-dense foods (as opposed to nutrient-deficient ones), you create an internal environment conducive to restoring the natural rhythm within and enable transformation and healing to occur.

What we take into our body-be it healthy food, drink, drugs, pesticides or junk food-can dramatically affect our ability to stay healthy. Because many fibromyalgia sufferers are sensitive to food, drugs, chemicals and pollutants in the environment already, it’s important not to subject yourself to them and to avoid as many as you possibly can. Researchers from the University of Florida concluded that food intolerance and certain added chemicals in foods led to significant exacerbation of symptoms in fibromyalgia patients including pain, swelling, and joint stiffness.

Your nutritional status determines, to a substantial extent, your capacity to maintain health, energy levels, and your ability to adapt to your environment. Your genes express themselves in your environment – the food you eat, water you drink, air, and so on. If your environment is too hostile for them (too many junk foods, contaminated air and water, etc) you cannot adapt and disease results. If your environment is nourishing, you have a greater resistance to disease and are more likely to experience health and vitality. Of equal importance is reduction or removal of the intake of toxic substances in the body such as anti-nutrients and environmental chemicals and pollutants, which have become a major problem in our “modern” diets.

We are all biochemically unique in our needs since they depend on a whole host of factors, from the strengths and weaknesses you were born with right up to the effects that your current environment has on you. No one way of eating or diet is perfect for everyone, and it is only through direct monitoring and control of your own nutrition that you will discover your own right balance. However, our goal in the pursuit of higher energy levels is to understand that our body is fueled from the foods we eat and to understand which foods supply us with the necessary and proper ingredients to create energy, healing, and optimum health. Here are some of the attributes of nutrition and food as it contributes to your health.

Whole Foods: Organic, Raw & Live Produce

The most important foundation for health is to eat foods that provide exactly the amount of energy and nutrients required to keep the body in perfect balance. A good deal of energy is consumed and wasted in trying to disarm or rid the body of toxic chemicals from our food sources. The toxins that cannot be eliminated accumulate in body tissue and contribute to conditions like FM. It is now virtually impossible to avoid all these substances completely, as there is nowhere on our planet that is not contaminated in some way from the by-products of our modern chemical age. Therefore, we must be diligent in choosing as wisely as we possibly can.

Choosing organic foods whenever possible is the nearest we can get to eating a pure diet today. The most healthful fruits and vegetables are those that have been grown organically-without the use of pesticides, herbicides, artificial fertilizers, or growth-stimulating chemicals, which are potentially toxic to our bodies. Raw, organic food is the most natural and beneficial way to take food into the body. Raw (also called live) foods also contain enzymes and these help to digest food more completely, which increases absorption and assimilation of vital nutrients within the food. This leads to an increase in energy and vitality. Cooking food above 118 degrees F. destroys enzymes and reduces the uptake of nutrients. Try to eat at least 50% of your fresh produce in its raw state in salads and other tasty dishes. If raw produce does not agree with you because of weak digestion capabilities, steam your vegetables lightly in a steamer, cooking pan, or wok just until slightly tender.

For people suffering with fibromyalgia (and rheumatic disorders), studies have shown that a diet consisting of whole foods brings the body back to a state of health and helps improve symptoms dramatically. In addition to the fact that whole foods happen to be antioxidant laden, and antioxidant foods possess anti-inflammatory properties, there are other factors, such as fiber and essential fatty acids found in whole unadulterated foods that function together to increase immunity and improve overall health.

Remember, most fruits and vegetables are best eaten in their entirety, as all of the parts, including the skin, contain valuable nutrients. Eat at least eight to ten servings of colorful fruits and vegetables a day. That may sound like a lot but we are talking about one serving is half a cup full and this food source is vital in helping to win the battle against FM. These plant foods are the basic source of the vitamins, minerals; antioxidants and phytonutrients (more on what these are next) that help create and preserve health. Nobody can argue with eating fruits and vegetables. It is the one thing that scientists all agree on to create longevity, energy, and health.

It is a good idea for people suffering with fibromyalgia to limit their intake of sugar, caffeine, and alcohol, because these substances can be very stressful and acid for the body.

Fibromyalgia Diet & Food: What to Eat

o Water: Water is a vital element for the overall health of the body. Drinking at least eight glasses of purified water each day helps to improve the circulation, and move nutrients and waste through the system. A plentiful intake of liquids is also important for flushing out toxins.
o Fiber: A high-fiber diet helps to move nutrients and waste through the system more efficiently. This reduces strain on the digestive system and can help promote regular bowel movements. Fresh vegetables, especially greens, are excellent sources of fiber. Fruits are loaded with antioxidants, minerals and nutrients and are a good substitute when needing a sweet treat.
o Protein: Add Lean protein, such as that found in fish, poultry, and fresh raw nuts and seeds into your diet.
o Fish: Fatty fish such as trout, cod, halibut, mackerel and salmon also contain oils that are rich in omega-3 fatty acids. As with flax, these nutrients work as natural anti-inflammatory agents to alleviate the pain and swelling of fibromyalgia.
o Alfalfa: Alfalfa contains saponins, sterols, flavonoids, coumarins, alkaloids, vitamins, amino acids, minerals and trace elements. These nutrients help to control pain and alleviate stiffness.
o Flax seed: Flax seed and flax seed oil are great sources of the omega-3 essential fatty acid called alpha-linolenic acid. When consumed, this nutrient converts in the body to hormone-like substances called prostaglandins. Prostaglandins are natural anti-inflammatory agents that help to reduce the swelling and inflammation associated with fibromyalgia.

The Fibromyalgia Diet & Food: What Not To Eat

o Processed Foods: Foods that are highly processed, such as canned foods, foods that contain large amounts of saturated or hydrogenated fats, such as dairy products, meat, and margarine may be stressful for the body. Saturated fats, in particular, interfere with circulation, and may be responsible for increasing inflammation and pain.
o Caffeine, Alcohol, and Sugar: Avoid caffeine, alcohol, and sugar as these substances can cause fatigue, increase muscle pain, and interfere with normal sleep patterns.
o Many fibromyalgia sufferers have food allergies and sensitivities especially to gluten. The best way to find out if you do too is to eliminate it completely for 1 to 3 months and notice how you feel and your health improves.

Preparing and Eating Meals

o Eat Small Meals: Fibromyalgia can make it difficult to shop for, prepare, and cook large nutritious meals. Try to eat four to five small meals daily rather than three larger ones, so that you will have a good supply of nutrients without the struggle of large meals.
o Take Breaks: Plan to take plenty of breaks while you are preparing and eating your meals. It will be easier and less stressful to put together a nutritious meal, if you start preparation about a half hour earlier, and allow two fifteen-minute breaks in the process.

Fibromyalgia Nutritional Supplements

Several nutritional supplements may be useful in alleviating the symptoms of fibromyalgia. Always discuss the benefits of nutritional supplements with your health care provider before adding a new supplement to your diet.
o Antioxidants: Antioxidants help to neutralize free-radical damage and reduce inflammation. Vitamins A, E, and C are good sources of antioxidants
o Evening Primrose Oil: Evening primrose oil is a good source of essential fatty acids. These nutrients act as a natural anti-inflammatory in the body, thereby reducing the pain of fibromyalgia.
o Vitamin B: If emotional or physical stress is a problem, taking extra B vitamins will help the nerves and improve energy.
o Royal Jelly: Bee products such as bee pollen or royal jelly supplements are a safe and effective way to fight the fatigue of fibromyalgia.
o Magnesium: magnesium contributes to more than 300 functions within the body including heart regulation and blood pressure. Magnesium is a natural relaxant and stool softener so it works to help you sleep well and helps with constipation.
o Calcium: A calcium supplement is great for strengthening the bones and improving muscle and nerve function. Calcium orotate is the best form.
o DHEA: DHEA has been used successfully in the treatment of other autoimmune conditions such as multiple sclerosis and lupus. DHEA helps to restore balance to the immune system and helps to maintain the integrity of the nervous system.
o Grape Seed Extract: Grape seed extract is a powerful antioxidant. It also helps to support the functioning of the thymus gland.
o Co-enzyme Q10: this nutrient is another potent antioxidant that helps to deliver oxygen to cells.
o Lipoic Acid: This supplemental nutrient helps to enhance the metabolism of carbohydrates. It also helps to boost energy levels.
o Corvalen D-ribose: d-ribose helps to naturally overcome fatigue, reduce the pain and soreness of tired muscles, and helps your body make adenosine triphosphate (ATP), the “energy currency” of the cell. It has been proven highly successful in helping people with fibromyalgia.

For fibromyalgia, there is no magic pill; the treatment is not a prescription medication or a drug. While some medications may offer short-term symptom relief, fibromyalgia does seem to be mostly associated in one way or another with poor diet and nutritional deficiencies. What is mostly needed is changing the way you live and living in harmony with your genes. It is not using foods and chemicals that are working against you genetically. It is a matter of eating foods and nutrients, which are nourishing and building and that help to build inner and outer balance.

By Deirdre Rawlings, ND, PhD, MH, CNC.

Deirdre Rawlings is a board certified naturopathic doctor, holistic nutritionist, master herbalist, and author of the book: Foods that Help Win the Battle against Fibromyalgia. Deirdre holds a PhD in holistic nutrition from Clayton College of Natural Health and is a certified health and wellness coach. She lectures to corporations, colleges, and groups about the medicinal & healing powers of food and nutrition to help people to empower, energize and transform their lives.

Deirdre conducts monthly fibromyalgia group coaching programs called Eat to Beat Fibromyalgia where she educates people about underlying health conditions that often accompany fibromyalgia and how to address or heal those first plus provides proven strategies that help to restore balance and optimal health. She has worked with hundreds of fibromyalgia sufferers and helped them to reduce pain, eliminate their brain fog, dramatically increase their energy levels, and eliminate their dependence on prescription medications after using her protocols and system.

Sea Food

Many have already tired to find a curing solution to their allergies, asthma and arthritis by finding best doctor’s prescription and also by taking many natural remedies that are in extracted form of oil or powder, but all are not able to achieve health objectives because they did not use green lipped mussel allergy solutions. It is common that green lipped mussel/shellfish is available to the people of New Zealand in every form to consume and get their health problems solved but taking green lipped mussel in raw or an extract form is different from each other. This specie is very sensitive to processing and loses its nutritional values as long as it is baked or even frozen.

There are products that are not processed in the way to lose all the nutritional aspects of the green mussel like “Xtend life’s green lipped mussel powder” that is available to consume and it provides ready green lipped shellfish allergy solution. This product is manufactured with the help of an advance system that preserves the full nutritional aspects of the shellfish and provides nine health benefits that are only two if someone is opting to buy shellfish extracts other than the mentioned above.

The green shellfish nutrients are very sensitive to heat and cold so baking and freezing is a way to lose the key ingredients of the shellfish. The best way to get full benefit or allergy solutions is to consume this shellfish in its raw form or to use above mentioned product that is specifically extracted as 100 percent natural and without any specific additive. The use is very easy and its regular use reduces the chances to get allergy, asthma and other inflammatory problems. Buying the extracts of green lipped mussel allergy solution is never costly and it is the only God gifted natural remedy and ready solution to pertaining diseases. The most common benefit is the direct exposure to natural ingredients that are not available in any other form other than green lipped shellfish.

It is a gift to whole of the world from New Zealand. This green mussel could be found from many other world’s shores but what an impact it has from the shores of New Zealand, cannot be found elsewhere. Most people eat green lipped mussel after baking it or freezing it. Baking or cooking can increase its taste but it does not provide a solution to health issues including allergy. Getting to know about this natural product is right to every human on the Earth because it is designed by nature for humans to consume and get direct nutritional benefits from it.

Chef Hat History

Chef hats have a history that can be traced as far as the beginning of the centuries. Although the real origin is not really known, it does go back a long way. It is a popular belief that the chefs in the courts of Iran and the nearby nations wore the chef hats even in the B.C. times, although for reasons that might be different from now. However, the shape and sizes must have considerably undergone some drastic changes since then. Even with all the noticeable changes, the chef hat is still being worn by all the chefs and cooks worldwide to avoid stray hair from falling into the dish being prepared allowing contamination of the dish.

Tradition indicates that the number of pleats on the headdress indicates the experience of the chef. Of course, this means the head chef, who is the one with the maximum experience gets to wear a hat with a hundred pleats. Although a hundred pleats are not found on a head chef’s hat these days, these hats do contain the most number of pleats still. The number of pleats also indicates the number of ways the chef can prepare a dish as so any head chef worthy of the title must be allowed to wear a head chef hat in honor of the knowledge possessed.

A chef’s hat worn these days is mostly a covering for the head than to depict any other symbolism. They also come in different sizes, heights and shapes depending on who would be wearing them. All the cooks, chefs, and others involved in the kitchen work are supposed to wear them without fail – taking hygiene into account more than anything else.

History indicates toque to have been worn by both men and women as a head covering while cooking. French, Italian, Spanish, German and other countries adopted a unique style by the early 16th century. Although the basic usage remained the same, to cover the head to avoid any stray hairs from falling into the dish being prepared, unique styles had come into vogue and were very distinguishable from one another. They were also named different in different languages, although they are all popular currently as the chef’s hats.

Starched cloth and wool chef hats came into picture in the early 17th century in many countries. These are still popular as along with keeping the hair in place, they also absorb the heat and sweat caused due to the heat in the kitchens. Early 19th century saw a revolution in the chef’s hats. Chefs dealing with various food preparations ended up putting on different caps to be distinguished in their areas of specializations.

Even with all the advancements in the history of chef hats, they still distinguish the chefs and the cooks even when they are currently made from paper and fiber instead of cloth. Cooks and chefs all over the world wear these hats regardless of the history and the tradition, which resulted in evolution of the chef hats.

Diabetics and Food Choices

Diabetics must closely monitor their food choices. Diabetics can eat the same foods as non-diabetics; they must simply be sure to restrict the amount of the foods they eat. Although foods are marketed to individuals who are diabetic, there are no real “diabetes foods.”

Diabetes food choices are those that closely follow the rules of the diabetes food pyramid. The diabetes food pyramid is a bit different from the United States Department of Agriculture’s (USDA) food pyramid in that the diabetes food pyramid groups foods according to their glycemic index – the effect that the food has on blood glucose levels. Diabetics must be very aware of how foods will affect their blood glucose levels (otherwise known as blood sugar level, blood sugar, or just sugar). Each item on the diabetes pyramid is grouped according to its effect on blood sugar.

The diabetes pyramid groups starchy vegetables such as corn, potatoes and peas with grains and beans because they have the same effect on blood glucose levels. Cheese is grouped with meats. For some foods, the serving sizes are different in the diabetes food pyramid. Serving sizes of rice and pasta are smaller in the diabetes food pyramid than they are in the USDA food pyramid. Similarly, serving sizes of fruit and fruit juices are smaller in the diabetes food pyramid. The idea is to make the food groups in the diabetes food pyramid relatively equal in carbohydrate content so that they have similar effects on blood sugar levels.

Diabetics need to make smart food choices. Understanding the effects that foods have on blood sugar levels is important to ensuring ongoing health. Diabetics may find that there are many foods marketed to their condition. Foods that are low in sugar and other carbohydrates may or may not be the best choice in the long run. Diabetics may find that foods that are low in carbs may be high in fat. Although diabetics need to cut carbs, they don’t want to trade one health condition for another. Making sure that their diets are high in vegetables and low-carb foods, and low in foods that are high in fat and cholesterol is the best course of action for diabetics. As mentioned earlier, there are not actual diabetes foods. Diabetics eat the same foods as everyone else. There is really no need to purchase special foods for a diabetic diet. A diabetic who eats as close to nature as possible is choosing the best diet for him or her.

Diabetes food choices should be as natural as possible. We’ve all heard the hype about healthy eating. Eating foods that are close to nature makes choosing foods easier for diabetics as well as anyone who wants to follow a healthy eating plan. Diabetes food choices should include many fruits and vegetables as well as whole grains – foods that are natural. Processed foods tend to be high in salt as well as sugar. Purchasing foods and cooking them yourself will ensure the healthiest diet possible.

Ideally, the best way to ensure you are eating a healthful diet is to make as much as your own food as possible. Purchase tomatoes and make your own sauce. Purchase whole grain flour and make your own bread. And be sure to make your own sweet treats. Perhaps take one day a week and cook large quantities of foods and freeze them for use later. Many foods freeze well. For those that don’t, or for individuals who cannot find the time to make their own foods, be sure to read those labels!

Condiments – Sea Food

What are fish and chips without the seaside scent of salt and vinegar? Bangers and mash is made the dish it is with the addition of a splodge of brown sauce, and no bacon sandwich is complete without tomato ketchup. To make our favourite foods the tastiest that they can be, condiments are key. Here is a list of our favourites:

Salt and Vinegar – The pairing of these kings of condiments was genius, the saltiness mixed with the acid of vinegar makes their inclusion on fried potatoes essential; and place them firmly in the centre of the dinner table at all times.

Tomato sauce – Tomato Sauce or ketchup as North America calls it, is the condiment of choice the world over. There are varying levels of quality of ketchup, but it is widely agreed that Heinz is perceived as the best. Thick and tomato-y it is perfect on burgers, with fries, fish fingers, next to steak, in fact ketchup compliments almost any savoury food.

Brown Sauce – The more mature choice to ketchup, brown sauce is a bit fruitier and a bit spicier. Perfect with meats, cheeses and even on plain crisps, the HP variety, bearing Parliament on its label, is famous all over the world.

Salad Cream – Known as the poor man’s mayonnaise, salad cream has experienced something of a resurgence in the last few years. Used as mayonnaise is, with tuna or prawns for sandwiches or on the side of a salad plate, it is proving to have developed quite a cult following.

Olive Oil – Once considered posh and exotic, olive oil is commonplace in the common kitchen. It can be used for dipping bread, and makes a wonderful salad dressing. It is also an essential base for homemade mayonnaise and sauces.

Mint Sauce – Serve mint sauce with lamb for the very best results to tantalise your taste buds. Mint compliments the meat perfectly; and home made mint sauce can be easily made by grinding fresh mint in a bowl and adding balsamic vinegar.

Mustard – Perfect on hotdogs or with steak, mustard comes in many guises. French or Dijon mustard is mild and creamy; some mustard’s have whole grains of the plant in them; and English mustard has that hot bite that if not properly monitored can go up your nose and burn your eyes.

Horseradish Sauce – This can be bought, or if you are lucky enough to hunt out wild horseradish root made at home. It is the traditional accompaniment to roast beef, matched by none.

Mayonnaise – Mayonnaise can be used on salads and to make sandwich fillings such as tuna mayo, prawn mayo and even coronation chicken. This creamy delight made from eggs should be used sparingly because of its fat content, but is particularly tasty on salads.

Truffle Oil – Truffle oil is an unusual synthetic oil that mimics the scent and taste of the world’s most expensive fungi. Add this to risotto’s and pasta dishes to evoke the taste of decadent Italy in your cooking.

The Chef Apron and Pants

The chef apron and chef pants were all primarily designed for protection purposes. Many restaurants pride themselves on having a culinary team that can sport the bright white uniform which represents cleanliness, efficiency and a high quality of in the kitchen. So, while the uniform may have been designed for protection and cleanliness, the chef profession added a distinct cultural stamp to the clothing by embracing the idea that pure white is a sign of ultimate professionalism.

Another unique attribute of the chef uniform seems to be its almost ageless and immediately identifiable recognition. The uniform itself immediately identifies its wearer as a food professional. When the chef apron and chef pants are worn with the chef hat you immediately bring validation and identity to the wearer as a culinary professional. The uniforms also add that fancy finesse to the back yard grill master who wants to impress friends and family.

Today’s chef aprons come in a variety of colors and styles to meet the needs of aspiring chefs at any level.
The chef apron is a very predominant part of the chef outfit. The chef apron can be worn short or long. If it is worn short, it barely covers the chefs’ lower body and leaves no protection against spills and burns.
“Ouch”…. This is a personal preference for each chef apron wearer.

Another description of the chef apron is cooking apron. In essence these words mean the same thing but the chef apron is used somatically in the restaurant setting and the cooking apron is used in the more informal home environment.

Chef pants can range from a variety of styles and colors. The typical white pant is still very popular with bakers. The most popular standard design in chef pants are the blue and white or black and white check hounds tooth design which helps to camouflage spills.

Many of today’s food professionals like to have their work attire reflect their own specific flare and many of today’s culinary businesses like to have their employees wear attire that is reflective of a corporate mission, vision or value of some kind. iD by Landau can present fashion uniform options to match your own mission, vision or values.

iD by Landau can provide your customized chef apron, and cooking apron needs. Customizable chef aprons can take your restaurant business to the next level. They also have many styles of chef pants to choose from and iD by Landau offers a rainbow of colors and has the ability to custom embroider your chef uniform. You owe it to yourself and your company to find the best chef uniforms available. Work with a sense of style and pride. Visit iD by Landau to find your perfect design, color and style for your culinary attire needs.

A Case For Whole Food Supplements

The Standard American Diet (SAD) is lacking in many vital nutritional components. Being largely composed of prepackaged, convenience foods with few naturally grown food products; this diet has contributed to an epidemic of not only obesity but also extreme nutritional deficiency. While many commercially available vitamin and mineral supplements exist, they are manufactured in an artificial way that reduces bioavailability and promotes chemical contamination. As Americans are not likely to return to eating home grown food directly from their garden, the solution to the nutritional deficiency of America can be found in Whole Food Supplements which are vitamin, mineral and phytonutrient rich products made from actual food concentrates.

The Problem with the Standard American Diet

In the first part of the 1900’s most Americans ate a healthy, whole food diet because they had no choice. All food was grown either by the family or obtained from immediately local sources. America in the 1900’s was a largely agrarian society with most people living in rural areas and able to grow their own food. During the last century, a massive migration to urban areas has occurred. This has meant that even if one has the desire, most people no longer have the ability to produce self grown food. Either because there is no land or because many do not know how, very few people have a garden and even fewer produce protein in the form of dairy products and animal husbandry.

In spite of this developing migration, during World War II, families were encouraged to have a “victory garden”. This was not to ensure that Americans had a great diet but actually to ensure that American families could feed themselves at all, while allowing most of commercial food production to be sent to the troops overseas. That was the last period in history that America got most of their nutrition from locally grown food.

Beginning around the 1950’s, Americans did begin to recognize the value of vitamins and minerals within their diet. This was discovered because more and more pre-prepared, highly processed food products became available and nutritional deficiencies began to emerge.

After the end of World War II, many families became two-income families. In addition, many more single parents are now raising children by themselves. This means that in most homes, all of the adults present in any one household are likely employed outside of the home full-time leaving little time for food preparation alone much less any time for food production. America has become a convenience food nation consuming much of the diet from unnatural food sources.

Prepackaged and easy to prepare food products are just that, food “products”. Though they may contain carbohydrates, proteins, fats and some “essential” nutrients, they are not real food. The entire food supply chain is rife with contamination and chemical processing and many Americans are unaware of how little nutritional value the food that they consume every day contains. So much publicity and education has focused on the so called food pyramid. The governmental and educational agencies that have devised the perfect American diet have never truly addressed the lack of nutrients, other than the Recommended Daily Allowance (RDA) of basic vitamins and minerals such as Vitamin A, Vitamin D and Calcium.

While these RDA levels of vitamin and mineral consumption may be an absolute bottom line essential to avoid obvious diseases of deficiency such as scurvy or rickets, they are hardly adequate and do not reflect but a small portion of the nutrients contained in whole food, necessary for promotion of health and prevention of disease.

A Crisis in America: Obesity and Other Diseases in the Face of Malnutrition

The main focus of the American diet in recent years has become reducing fat and increasing carbohydrates in the diet. This stream of thought was intended to reduce the growing epidemic of obesity but over the past 20 years, obesity has risen into numbers that appear to be a crisis for Americans. In fact, over the past 20 years the number of adult Americans who are obese has risen by 60% to an unprecedented level of almost 35% of American adults being considered obese. A much worse situation is that a similar number of approximately 32% of American children qualify as overweight or obese. For the first time in American history, the life expectancy of these children may be lower than that of their parents or grandparents.

This has led to an epidemic of heart disease, diabetes and other weight related problems occurring in record numbers not only in adults but seen in children as young as 18 months of age. Additional diseases that may be related to a lack of appropriate nutrients other than simple vitamins in American diets may include a wide variety of conditions ranging from immune disorders implicated in conditions such as Rheumatoid Arthritis, Lupus and Cancer to psychiatric and neurological conditions such as ADHD, Autism and Depression.

Most people believe that obesity occurs simply because people eat too much. While that is true in part, obesity also results from continuously consuming the wrong types of food. In the 1900s when Americans were consuming a largely natural, whole food diet directly from farm to table, obesity was an extremely rare occurrence.

As our diet has changed from an agrarian society’s nutrient rich food supply to the urbanized highly processed, artificial foods, our total food consumption has risen. This is in part because, though the body gets more calories from more food, it is still starved of nutrition causing one to eat even more. In addition, in our sedentary lifestyle our bodies actually need less food than when we lived and worked each day on the farm, yet we still eat more because of lack of proper nutrients, abundance of easily obtained processed food and other psychological conditions such as stress eating. In the end, America has become a nation of people who are obese but still malnourished and disease ridden.

An Attempt to Fix the Problem

The ideal diet truly would be that of returning to whole food “farm to table” eating where families either grow their own food and prepare it within minutes of harvesting or at a minimum obtain locally grown food from the market and prepare it within a day or so of harvesting. In today’s society this is no longer possible. Even when fresh vegetables and fruits are consumed as a large portion of the diet, our nation’s food supply is contaminated by the use of pesticides, herbicides and hormones and much of the nutrient value is lost by transportation of the food crop from thousands of miles away. Food is harvested before it is truly ripe, irradiated, stored cold and transported across states, nations and even oceans before it arrives in our grocery stores as tasteless, substandard, nutrient poor produce.

Many people are attempting to eat only organic, locally grown produce for this reason. While this may be an improvement over the nutritional value of the standard American diet, it is nearly always much more expensive and therefore unaffordable for many and unavailable for others as most markets do not focus on obtaining such products. So this effort, while valiant is still not enough.

The good news about the American nutritional situation is that it is quite easy to fix. Given appropriate nutrition, the human body has an amazing ability to heal itself. Many diseases and conditions caused by overconsumption and malnourishment can be easily corrected by supplementation with whole food nutritional products.

As Americans cannot rely on the food supply to provide adequate nutrition and also cannot count on the source, quality and purity of most commercially available nutritional supplements, the only answer appears to lie in whole food supplementation.

What is a Whole Food Supplement?

Whole food supplements are defined as nutritional supplements derived entirely from food. This is a much more natural and beneficial method of obtaining nutrition from food and herbal supplements alike.

Unfortunately, most commercially available nutritional supplements including vitamins, minerals and herbal products are made completely of single ingredient extracts or worse, artificially synthesized in a lab using chemical processes. While synthesized supplements may in fact provide basic vitamins and minerals known to be vital, artificially prepared products are missing many of the alkaloids, antioxidants and phytochemicals that are thought to play a major role in complete nutrition and disease prevention.

The same is true for herbal supplements and treatments as most commercially available herbal products do provide an extract or synthesized form of the primarily active chemical within the herb, they are still missing many of the synergistic ingredients thought to provide additional benefits of herbal and nutraceutical treatment.

Simply Taking Vitamins isn’t Enough

Vitamins and Minerals are absolutely necessary for life but the RDA is generally both inadequate in its estimate and unattainable through the average American diet.

While many commercially available nutritional supplements are available at every corner, through necessity, the Food and Drug Administration (FDA) does little to regulate the manufacturing of food supplements such as vitamins, minerals and herbal products. The FDA cannot apparently manage even its’ main tasks of regulation of the pharmaceutical industry and assurance of the safety of the American food supply.

In the last several years, many counterfeit pharmaceutical products have been discovered such as flu medication being sold online, manufactured outside of the United States was found to be gelatin capsules filled with sheetrock particles. In addition Americans have seen case after case of E. Coli and Salmonella contamination of both American and foreign farm crops such as lettuce, tomatoes, onions and peppers enter our grocery stores. Some of these products were even the so called “organic” products, purported to be safer than traditional crops.

Why a Whole Food Supplement

As there is inadequate supervision of the pharmaceutical and food production industries, there is even less of the nutritional supplement market. The average vitamin or nutritional supplement is manufactured using chemical synthesis and heat processing which destroys the nutritional value of the product within. In addition, many commercially available products are manufactured with fillers, additives, preservatives and other dubious chemicals. Whole food supplements are not.

Within the last several years, significant shortcomings have come to light in terms of foreign made food and health products. Many products have proven to be contaminated with not only the known chemicals that are present in the American food supply but also with much more dangerous unknown chemicals that should never enter the manufacturing process. The only way to ensure that this does not happen is to purchase high quality products from a company with a well established reputation for maintaining high standards of manufacturing and purity. As whole food supplements are natural products, it would be optimal if the manufacturer employed practices of sustainability and green policy.

The ideal food supplement manufacturer recognizes that vitamins do not exist in isolation. The nutritional value of whole food is due to the interweaving of the entire spectrum of nutrients with vitamins and minerals acting in a synergistic fashion with hundreds of other plant alkaloids, phytochemicals and enzymes. The cofactors and bioflavonoids such as terpenes and isoflavones present in whole foods and whole food supplements are integral in the process to restore biochemical balance to the body.

This is quite easy to identify when examining the label of a nutritional supplement, vitamin or herbal product. Though the FDA doesn’t do an adequate job of monitoring the food supply or pharmaceutical industry, they have established standards of labeling which include appropriate identification of all ingredients contained in a supplement. Close examination of most regular supplements when compared to whole food supplements will show that most products contain synthetic vitamins, chemicals and filler products while whole food supplements contain natural vitamins and minerals obtained from concentrated food sources such as fruits and vegetables.

Supplements manufactured from whole food sources will contain not only the natural form of vitamins and minerals but also all of the important phytochemicals and phytonutrients important to restoration of nutritional health and prevention of disease derived from whole food concentrates.

Choosing a Quality Supplement

Whole food supplements are nutritional products which have been manufactured directly from food. Food grown in natural conditions is concentrated using carefully designed and conducted cold processing techniques. These methods allow the concentration of the entire spectrum of nutritional value without removing the phytochemicals, alkaloids and other valuable natural substances that ensure adequate nutritional support and help to prevent disease.

When choosing a whole food supplement one should ensure that the product is from a manufacturing company known to have a long standing reputation for quality and experience in whole food processing. The products should be constituted entirely of whole food products which have been refined using cold processing without the nutrient reducing effects of extreme heat, pasteurization and irradiation. They should also be free of artificial filler products and preservative chemicals. The manufacturer should have a process of testing for purity and guarantee of quality and ideally should offer a money back guarantee if one is not satisfied with the product. For the American consumer, optimally an American product will be purchased an in an effort to aid the environment, a company with “green” policies should be chosen to promote sustainability of the food supply.

Specific Nutrient Needs

Vitamin A

Vitamin A and the carotenoids are highly present in many vibrantly colored fruits and vegetables along with fish and animal livers and are essential for:

o proper functioning of the eye and skin including the gastrointestinal tract
o acts as an antioxidant, protecting against cancer and diseases of aging
o important in support of the immune system for protection against viruses and infections of the organ linings of bladder, kidneys, lungs and mucous membranes
o essential for protein utilization

Vitamin A deficiency causes dry hair, skin, eye disorders, fatigue, reproductive difficulties, frequent colds and infections, and skin disorders.

Traditional vitamin supplements will typically contain synthetic Vitamin A Palmitate and/or beta carotene isolate. Whole Food Supplements will contain Vitamin A1, Vitamin A2, retinal, retinoic acid and a number of more the 500 carotenes all of which are precursors to Vitamin A along with essential fatty acid, natural sugars, minerals and other phytonutrients found only in whole food.

Vitamin B Complex

Vitamin B is actually a number of similarly related compounds found in yellow and green fruits and vegetables particularly leafy green and cruciferous vegetables along with nuts, grains, eggs, dairy products and meats and are known to be essential for:

o maintenance of skin, eyes, hair, liver and mouth
o healthy gastrointestinal tract and brain functioning
o coenzymes involved in energy production
o proper functioning of nervous system particularly in the elderly

Specific Vitamin B Deficiencies:

B-1 Thiamine deficiency – Beriberi, canker sores, mental disorders such as dementia, depression and dizziness, fatigue, indigestion, diarrhea, numbness and muscle atropy

B-2 Riboflavin deficiency -mouth sores, cataracts, dermatitis, hair loss, neurological symptoms on skin, light sensitivity, seizures

B-3 Niacin deficiency – pellagra, bad breath, skin and mouth disorders, memory impairment, confusion, depression, muscle weakness

B-5 Pantothenic Acid deficiency – abdominal pains, skin disorders, hair loss, muscle spasms and poor coordination, immune impairment, low blood pressure

B-6 Pyridoxine deficiency – eye, skin and mouth inflammation, mucous membrane disorders, lack of wound healing

B-12 Cyanocobalamin deficiency – pernicious anemia, unsteady gate, dizziness, drowsiness, depression, hallucination headaches, memory loss, tinnitus, spinal cord degeneration

Folic Acid deficiency – certain types of anemia, fatigue, mental disorders, insomnia, diarrhea, spina bifida in developing infant

Traditional Vitamin B supplements will generally contain only the synthetic form of one or more of the B vitamin group, while whole food supplements will contain all of the Vitamin B family along with the added benefits of phytonutrients such as inositols, PABA, biotin and choline derived from concentration of whole foods.

Vitamin C

Vitamin C (Ascorbic Acid) is found in citrus fruits, berries and green vegetables and is essential for:

o tissue growth and repair
o adrenal gland function
o healthy gums
o production of anti stress hormones and interferon
o absorption of iron in the gastrointestinal system
o metabolism of amino acids and vitamins
o activity as an antioxidant and support of the immune system

Vitamin C deficiency causes Scurvy, poor wound healing, gum disease, edema, weakness, frequent infections, fatigue, and joint pains.

Traditional Vitamin C supplements will have only Ascorbic Acid or Ascorbate, while Whole Food Supplement vitamin C will contain phytonutrients such as rutin, bioflavonoids, tyrosinase, ascorbinogen, vitamin C factors such as J, K and P along with mineral co-factors necessary for vitamin C activity all derived appropriately from whole food.

Vitamin D

Vitamin D is present largely in dairy food products but also in fish and fish oils, green leafy vegetables, vegetable oils, egg yolks and sweet potatoes and is necessary for:

o bone and teeth growth and development in children
o muscle performance including skeletal and cardiac muscle
o prevention of bone and tooth loss in elderly
o thyroid and immune system functioning
o normal blood clotting

Vitamin D deficiency includes rickets, osteomalacea, loss of appetite, burning of mouth and throat, diarrhea, insomnia, and visual difficulties.

Most commercial Vitamin D products including prescription formulas will contain only Vitamin D2 (ergocalciferol) which is less absorbable and more difficult to use but has a longer shelf life than it’s cousin Vitamin D3 (cholecalciferol) while whole food supplements will contain significant amounts of Vitamin D3 along with many other beneficial phytonutrients in the form of whole food concentrates.

Vitamin E

Vitamin E is found in cold pressed vegetable oils, dark green leafy vegetables, beans, nuts and grains and is essential for:

o antioxidant activity important for the prevention of cancer and cardiovascular disease
o circulation and tissue repair
o blood clotting and healing
o skin and hair health

Vitamin E deficiency may result in damage to red blood cells, nerve destruction, infertility, menstrual problems, and neuromuscular disorders.

Traditional vitamin E supplements will generally include only one of the 8 active components of the vitamin E family, alpha-tocopherol. Whole food supplements will contain not only alpha-tocopherol but also the 7 other alpha, beta, gamma and delta forms of both tocopherol and tocotrienol derived from concentrated food.

Calcium

Calcium is vital for the formation of bones and teeth and the maintenance of gums. It is essential for the functioning of all muscular tissue, particularly the heart and participates in cellular functioning in virtually every area of the body. Calcium is highly present in dairy products, meaty and oily fish and green leafy vegetables.

Calcium deficiency can lead to brittle bones, teeth and nails, skin disorders, cardiac disorders such as high blood pressure and heart palpitations, cognitive impairment, hyperactivity and seizure disorders.

Calcium contained in most traditional supplements will contain only calcium carbonate or calcium citrate with the possible addition of Vitamin D or may contain D1-calcium-phosphate which is completely insoluble and cannot be absorbed. Whole Food Supplement calcium products will contain additional nutrients such as amino acids and vitamin C which are necessary for calcium absorption and utilization.

Iron

Iron is essential for the production of hemoglobin which is vital to the supply of oxygen throughout the body. Iron is also important for production of many important enzymes within the body. It can be found in meats, fish, eggs, green leafy vegetables, nuts and grains in large amounts as well as a number of herbs such as alfalfa and milk thistle.

Deficiency of Iron includes symptoms of anemia, weakness and fatigue, hair loss, mouth inflammation, fingernail malformation and mental impairment.

Most commercially available iron supplements will contain iron sulfate or iron gluconate as a singular product or in combination with other vitamins and minerals. Iron is best absorbed in the presence of vitamin C and when consumed as a constituent of a food source. Whole food supplement iron will result in better absorption and less stomach upset as it is derived from whole food.

Magnesium

Magnesium is vital as an enzyme catalyst especially with regard to energy production. It also aids in cellular calcium and potassium uptake which makes it essential for the transmission of muscle and nerve impulses. It can be readily found in many foods especially animal products such as dairy, meat and seafood but also in many fruits and vegetables such as apples, apricots, bananas, whole grains and soy products.

Deficiency of magnesium will cause muscular irritability, mental disorders, chronic fatigue, chronic pain syndromes, depression and pulmonary disorders along with being a factor in hypertension and sudden cardiac death.

Traditionally prepared magnesium supplements will contain only magnesium usually in the form of magnesium chloride or magnesium sulfate while whole food supplements will contain other minerals such as calcium and potassium along with vitamin c and other nutrients from whole food concentrates necessary for the proper absorption and utilization of magnesium.

Zinc

Zinc is important in the growth and function of reproductive organs and may help regulate oil gland activity and prevent acne. It is essential for protein and collagen synthesis and vital to the functioning of a healthy immune system and has been shown to have potent antiviral activity. It plays a major role in wound healing and the sensation of taste and smell. It is also a constituent of many physiological chemicals such as insulin and various enzymes. Zinc is highly present in eggs, fish, beans, meats, mushrooms and many seed such as pumpkin and sunflower seeds.

Deficiency of zinc may result in a loss of taste and smell and may cause the fingernails to become weak and thin. Other signs may include delayed sexual maturation, growth impairment, disorders of sexual organs of both males and females, fatigue, hair loss, slow wound healing and recurrent infections.

Many commercially available supplements will contain either zinc gluconate as a singular product or in combination with other minerals without regard as to the appropriate ratios for optimal absorption and utilization within the body. As whole food supplements are derived from actual food, the appropriate ratios necessary for maximum benefit are already present established by nature.

Unique Benefits of Whole Food Supplements

According to the U. S. Department of Agriculture (USDA), over 70% of Americans do not consume enough whole food products to provide even the RDA of vitamins. While vitamins are necessary for life, ordinary vitamin supplements will not entirely fill the gap. Unlike most commercial dietary supplements which are stand alone chemicals, whole food supplements contain any number of several thousand known and unknown phytonutrients such as:

o Carotenoids
o Polyphenols (Flavonoids)
o Phenols
o Indoles
o Lignans (Phytoestrogens)
o Phytates (Inositols)
o Saponins
o Sulfides and Thiols
o Terpenes

Research has proven these nutrients to be protective against many diseases. Some types of phytonutrients are known to provide such benefits as enhanced immunity, cancer prevention, detoxification and DNA repair.

Carotenoids

The phytonutrient category of carotenoids has been shown to protect against certain types of cancer, optical failure from diseases such as macular degeneration and assist in the prevention of cardiac disease. Carotenoids are partially responsible for the vibrant colors of many fruits and vegetables.

Carotenoids can help prevent vitamin A deficiency by acting as precursors to Vitamin A which assists the body in manufacturing Vitamin A. In addition several carotenoids are known to be anti-oxidants and may protect against diseases of aging and exposure to environmental toxins. Carotenoids may also be a factor in the prevention and treatment of other diseases such as:

o Cancer – including cervical, throat, lung, prostate and skin cancers
o Heart disease – including angina pectoris and congestive heart failure
o Infections – including AIDS, Chlamydia, Candidiasis and pneumonia
o Immune system mediated disorders – including rheumatoid arthritis, and photosensitivity
o Other conditions – such as asthma and osteoarthritis

A balanced formula of carotenoids such as found in whole foods and whole food supplements will be better absorbed than individual supplements as too much of any one carotenoids may inhibit the absorption of others. This is one of the many reasons why whole food supplements are more beneficial than simple vitamin supplementation.

Carotenoids known to be present and beneficial can be found in the following fruits or vegetables:

o alpha carotene – carrots
o beta carotene – green cruciferous vegetables such as broccoli, and Brussels sprouts, yellow/orange vegetables such as sweet potatoes, pumpkin and carrots
o beta cryptoxanthin – orange fruits such as mangos, peaches and apricots
o lutein – leafy green vegetables such as turnip greens, collard greens and spinach
o lycopene – red fruits such as watermelon, guava, tomatoes and red grapefruit
o zeaxanthin – green vegetables such as green beans and broccoli, yellow food such as eggs mangos and citrus fruits

Polyphenols

Polyphenols (Flavonoids) are known to be active antioxidants and are thought to be important in preventing diseases caused by oxidative stress such as some cancers and some forms of cardiac disease and some inflammatory processes which cause diseases such as arthritis and other diseases of aging. Some examples of polyphenols found in food products include:

o anthocyanins – red foods such as berries, red cabbage, red grapes
o flavones – celery and parsley
o ellagic acid – berries such as strawberries, blueberries and raspberries
o catechins – tea, wine and chocolate along with other tart foods such as berries and apples
o flavanones – found in citrus fruits
o coumarins – found in grains and grasses such as wheat grass

Phenols

Phenols encompass a number of anti oxidant nutrients such as Resveratrol and are known to be powerful antioxidants. Phenols have proven to be effective in the prevention of age related disorders and many diseases caused in part by oxidative stress such as arthritis, cardiovascular disease and cancer. Phenols are present in purple fruits such as grapes and blueberries along with wine and tea.

Indoles

Indoles are known to aid in hormone production and maintenance of balance. Indoles are also thought to provide cellular protection against cancers such as colon cancer and endometrial cancer along with others. They are largely present in cruciferous vegetables such as broccoli, Brussels sprouts and cabbages.

Lignans

Lignans (Phytoestrogens) have weak estrogen like activity which is important in the prevention and possible treatment of hormone mediated cancers such as breast, testicular and prostate cancer. They also may block inflammatory processes which may aid in the treatment of diseases such as arthritis and platelet aggregation leading to stroke. Lignans highly present in flax seed and soy products but are also found in other grains such as wheat, barley and oats along with beans and vegetables such as garlic and broccoli.

Inositols

Phytates (Inositols) may help lower blood cholesterol and aid in prevention of mental disorders such as bipolar disorder, obsessive-compulsive disorder and depression. Inositols and Phytates are present in large amounts in grains, nuts and melon family members such as cantaloupe, squash and cucumbers.

Saponins

Saponins are known to lower cholesterol and may act as an immune booster protecting the body against infections from viruses, bacteria and fungi. They may also provide some protection against heart disease and have proven to be effective in the treatment of cancer. Several anti cancer drugs are based on the saponin molecular structure. Saponins can be found in foods such as asparagus, red onions, alfalfa sprouts, and soybeans.

Thiols

Sulfides and Thiols are vital to the functioning of the cardiovascular system including the smooth muscles of the arteries and arterioles and the linings of both veins and arteries. Thiols have proven instrumental in the development of plaques contributing to atherosclerosis, arteriosclerosis, myocardial infarction and stroke. Sulfides and thiols are highly present in members of the odiferous Lilly family such as garlic, onion, chives and leeks

Terpenes

Terpenes are thought to protect against cancer and free radical damage which may contribute to diseases of aging such as stroke and alzheimers disease. Terpenes are highly present in foods such as green foods, grain and soy products and also in many herbs such as Gingko biloba.

These phytonutrients are just a few examples of natural molecules known to aid in promotion of health and make the case for the use of Whole Food Supplements. There are thousands more, yet to be identified that are present and beneficial and cannot be synthesized in a lab. Supplementation with isolated vitamins and minerals alone will not solve a nutritional deficiency.

As Americans are unlikely to return to the farm, consumption of a whole food supplement appears to be the only way to actually bridge the nutritional canyon that the American diet has created due to a lifestyle of convenient packaged food that is easy to prepare but sorely deficient in nutritional quality.

Anthony Antolics RN, BSN [http://www.thenutritionnurse.com]

* Bachelor of Science Nursing…Excelsior College, Magna Cum Laude

* Bachelor of Arts Psychology Mental Health…Southern Connecticut State University, Summa Cum Laude

* Sigma Theta Tau, The National Honor Society of Nursing

* Psi Chi, The National Honor Society in Psychology

* Zeta Delta Epsilon, Honors Service Society by invitation, Southern Connecticut State University

* Tau Kappa, Excelsior College Nursing Honors Society

At 62 years, with a lifelong interest in nutrition and a consistent practitioner of nutritional supplementation, I suffered a heart attack. After extensive research I realized that my program of supplementation had actually caused further nutritional deficiencies. Many of the supplements I had been taking were synthetic compounds and bio-identical hormones. This lead to comprehensive research in whole food supplementation, where the vitamins, minerals and herbals came from and the methods used to process them.

It became quite evident that the best supplements must be derived from whole foods, organically grown herbals and botanicals and all must be processed using little or no heat to preserve the efficacy of all the various enzymes, flavenoids and phytonutrients only present in raw whole foods. Processed this way, whole food supplements are recognized by the body as nutrition and readily metabolized and utilized to improve health and function, strengthen the immune system and increase one’s sense of well-being.

This eventually led me to Shaklee Corporation, a fortune 500 company and the number one natural nutrition company in the US. They have been making people healthier for over 50 years. Shaklee is also the first company in the world to obtain Client Neutral ™ certification and totally offset their CO2 emissions, resulting in a net zero impact on the environment.