has written more than twenty computer
software manuals, numerous newspaper
articles, including a
monthly health column
for The Sarasota
She's the author of two books
Living With Big Cats:
The Story of
Jungle Larry, Safari
For ordering information, click here.
To read more about these books,
participate in an ongoing
joke contest, surf on over to
The author currently lives on Florida's Space Coast.
Shara signed with a New York Literary agency in December.
TOP TEN Most Nutritious Vegetables
(according to Health magazine and former US Surgeon General Dr. C. Everett Koop.)
- Brussels sprouts
- Lima beans
- Sweet potatoes
The following foods are rich in antioxidants;
Vitamin A/ Beta Carotene -- liver, egg yolk, fortified milk, butter,
spinach, carrots, squash, broccoli, yams, tomato, cantalope, peaches,
fortified grain products.
Vitamin C -- citrus fruit and juices (oranges, grapefruit),
strawberries, kiwi, cantalope, green peppers, raw cabbage, spinach,
Vitamin E -- nuts, seeds, whole grains, vegetable and fish-liver oils,
fortified cereals, dried apricots.
Vitamins and Nutrition
What to do? Pills can't replace a healthy diet. Yet it's controversial
in our society whether a good diet does provide us with adequate
vitamins and minerals. In any case, many people who are concerned about their health or the quality of their diet choose to take a multi-vitamin or
individual vitamins, minerals, and food supplements. This may be especially
advisable for people over sixty, who may have inadequate
diets or impaired absorption due to gastrointestinal limitations.
Our bodies assimilate vitamins with food, so we should take them with a
meal. Here is an overview of specific vitamins;
Vitamin A (Beta Carotene) helps growth and repair of body tissues; skin;
reduces susceptibility to infections; reduces night-blindness and weak
eyesight; helps bone and teeth. Beta Carotene helps reduce the risk of
lung cancer and some oral cancers. Unlike Vitamin A from fish liver oil,
Beta Carotene is non-toxic.
Vitamin B-1 (Thiamin) helps generate energy; aids in the digestion of
carbohydrates; promotes a healthy nervous system, muscles and heart;
stabilizes the appetite; promotes growth and muscle tone.
Vitamin B-2 (Riboflavin) is necessary for carbohydrate, fat and protein
metabolism; helps form antibodies and red blood cells; maintains cell
respiration; helps vision, skin, nails and hair; and reduces eye
Vitamin B-6 (Pyridoxine) helps synthesize amino acids; aids in fat and
carbohydrate metabolism; helps form antibodies; maintains the central
nervous system; aids in removing premenstrual women's excess fluid;
promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness,
Vitamin B-12 (Cobalamin) helps regenerate red blood cells (to prevent
anemia); necessary for carbohydrate, fat and protein metabolism;
maintains a healthy nervous system; promotes growth in children;
increases energy; and is required for calcium absorption.
Niacinamide (Niacin- vitamin B-3) improves circulation and reduces the
blood cholesterol level; maintains the nervous system; helps metabolize
protein, sugar and fat; reduces high blood pressure; increases energy;
helps skin and digestive system.
Vitamin C (Ascorbic Acid) is essential for healthy teeth, gums and
bones; helps heal wounds and fractures; reduces scar tissue; prevents
scurvy; builds resistance to infection; is rumoured to aid in the prevention and
treatment of the common cold; gives strength to blood vessels; helps
absorb iron. It prevents the conversion of nitrates (from tobacco smoke,
smog, bacon, lunch meats, and some vegetables) into cancer-causing
Vitamin D helps utilize calcium and phosphorous; necessary for bone and
teeth formation; maintains a stable nervous system and a healthy heart.
Vitamin E is the main anti-oxidant nutrient; slows our cell's aging that
is caused by oxidation; supplies oxygen to the blood for the heart and
other organs; prevents and dissolves blood clots.
Just a Few of the Controversies
Recent studies indicate antioxidant vitamins (C, E, and Beta Carotene)
may actually delay the effects of aging, reduce the risk of some
cancers, heart disease, strokes, and cataracts.
However, many health
groups, including the American Cancer Society, say it is premature to
recommend dietary supplements containing antioxidants: Some other as yet
unidentified substance in fruits and vegetables may actually be
responsible for reduced disease risk.
Currently Congress and the Food and Drug Administration are trying to
determine whether certain dietary supplements, such as those containing
antioxidants, should be regulated as foods or drugs.
Too much of some vitamins and minerals can cause health problems. If
taking a supplement, be sure you read the label on recommended amounts,
and possibly ask a health or medical professional about benefits and
risks of a given supplement.
In the end, we have so many facts and speculations concerning vitamins that I feel
this column simultaneously presents too much and too little information.
I could do an entire series on minerals, amino acids, and herb
supplements. . .
A Basic Way to Wellness
What do you remember about Nutrition from school? E-mail me your insights at firstname.lastname@example.org Also - we bumped "Massage Therapy" into a two-part series. . .any comments on your experience with Massage Therapy are greatly appreciated.
Back to the top / The New Sideroad / Go to the latest column
Issue # 19
Tuesday, March 10, 1998
Part 1 of 3 Basic notes about Nutrition
"Back" to Health
Part 1 of 4- Looking After Your Back
Part 2 of 4- Avoiding Back Sprains
Part 3 of 4- Medical and chiropractic treatments
Part 4 of 4- Physical Therapy and Self Help Tips
Humour and Health
Part 1 of 5
- "Think You're Funny?" (A look at laughter.)
Part 2 of 5
- What the Experts Say. . .
Part 3 of 5
- A Matter of Perspective
Part 4 of 5
- Humour as a Coping Mechanism
Part 5 of 5
- Wooten on Humour and Coping
Overcoming Sleep Disorders
Part 1 of 4
- how your mattress can make all the difference.
Part 2 of 4
- strategies to help you sleep.
Part 3 of 4
- more strategies to help you sleep.
Part 4 of 4
- what is a sleep log and how does it work?
Stats indicate that for those over the age of 50, one of every two women
and one in eight men will have an osteoporosis-related fracture. Our
sedentary lifestyle puts us at risk for this disease. Yet osteoporosis
is not inevitable. Here's some information on
this disease and how we can prevent it.
Part 1 of 4 -
- details the likelihood of developing this disease, and its dangers and consequences.
Part 2 of 4 -
- presents the risk factors of osteoporosis and some of our
misconceptions about the disease.
Part 3 of 4 -
- insights into diagnosis, and basic management techniques.
Part 4 of 4 -
- new medical treatments to stop osteoporosis, and safety in the home of osteoporosis sufferers.
A Basic Way to Wellness
- Fat should be no more than thirty percent of total calories.
- Saturated fat should be less than ten percent of total calories.
- Carbohydrates should be at least fifty percent of total calories.
- Emphasize complex carbohydrates such as fruits, veggies, starches,
grains, and beans.
- Fiber--Eat twenty to thirty grams daily.