Is Acai Berry as Good as they Spam it to be?

Lately, I've been spammed a lot with regards to the health benefits of "acai berry" so I decided to find out what it was.  Here's an excerpt from Katherine Zeratsky, R.D., L.D. of Mayo Clinic.

"The acai (ah-sigh-EE) berry is a grape-like fruit harvested from acai palm trees, which are native to the rainforests of South America. Acai berries are widely touted as a so-called superfood, with proponents claiming that they are helpful for a variety of health concerns, including arthritis, cancer, weight loss, high cholesterol, erectile dysfunction, detoxification and improving general health.

Acai berries may be a good source of antioxidants, fiber and heart-healthy fats. But research on acai berries is limited, and claims about the health benefits of acai haven't been proved.

Many fruits besides acai berries provide antioxidants and other nutrients that are important to your health. But if you'd like to try acai, check your local health food or gourmet stores — it can be consumed raw, in tablet form, in beverages such as juice, smoothies or energy drinks, or in other food products such as jelly or ice cream."

Get the Right Facts on Low Carb Diets

Have you ever heard someone say, “I am watching my carbs” or “I am on a low-carb diet”? Most teens have met someone who has followed a low-carb diet or at least heard about low-carb diet plans such as Atkins®, Zone®, and South Beach®. Maybe you have seen or tried low-carb products such as energy bars, wraps, or bread. If you have you ever wondered if these products are actually healthy or if you should avoid foods that have carbs in them, then you are not alone. Advertising can make it really hard to separate fact from fiction. This guide will help answer questions about the different types of carbohydrates, how your body uses energy from carbohydrates, why carbohydrates are important, and the truth about low-carb diet claims.

What are carbohydrates?

Carbs, short for carbohydrates, are a source of energy found in grains, fruits, vegetables, and dairy foods. Carbs supply your body with the glucose (sugar) it needs for energy. Extra glucose is stored in your muscles and liver as glycogen, your body's energy reserve. Carbs are divided into two types: simple and complex.

Simple carbohydrates (also called sugars) are absorbed fast by the body and will give you quick energy. Sugars taste sweet and are found in foods that have little or no nutritional value like soda, cookies, candy, and sugary cereal. Sugars also found naturally in some nutritious foods like fruits and milk.

Complex carbohydrates usually take longer to digest than simple carbs. Just like simple carbohydrates, not all complex carboydrates are created equal. Some complex carbohydrates are also a good source of fiber. Fiber is heart healthy, good for digestion, and helps keep you full. Try to eat high-fiber complex carbs or whole grains such as whole grain breads, brown rice, and bran-containing cereals (like Fiber One®, All Bran® and Raisin Bran®) instead of low-fiber complex carbs or refined grains such as white bread, white rice, white pasta, and sugary cereal.

Are carbs unhealthy?

No. Carbs are found in very nutritious foods like fruits, vegetables, beans, whole grains, and milk. Carbohydrates give your body energy. Some people think that eating carbs will make them gain weight, but carbs, just like all other nutrients, will get stored as fat only if you eat too many of them. Many other important nutrients come from carbohydrate foods, so eating no carbs is not a good idea.

Is a low-carb diet safe and healthy?

Your body needs carbohydrates as a source of fuel. If you don't eat enough carbs, your body will use stored energy (muscle or fat cells). In low-carb diets, only 15% to 20% of energy (calories) comes from carbohydrates. It means that the other 75% to 80% of energy must come from proteins and fats. Both protein and fat are important in a balanced diet, but if you are watching your carbs, you may eat more fat and protein than your body actually needs to keep you full. High protein diets are also high in unhealthy saturated fat (found in meat, whole milk, eggs, cheese, butter, and ice cream). Also, digesting protein takes calcium from the body and requires extra work by kidneys, so some health care professionals are concerned about possible long-term risks of a high-protein diet/low-carb diet.

Do low-carb diets work?

A low-carb diet may help some people lose weight quickly because it limits their food choices so much that they end up eating less. Keep in mind that this weight loss happens because they are eating less food, not because they are avoiding carbs. Remember, it is very easy to gain it back when this diet is stopped. Instead of eliminating carbohydrate foods, try reducing portion sizes and choosing high-fiber carbohydrates like whole grains, beans, fruits, and veggies instead of refined carbs like white bread, white rice, candy, chips, or cookies most of the time.

What does "low glycemic index" mean?

Glycemic index is sometimes used to describe how a food affects blood sugar-the higher a food raises blood sugar, the higher the glycemic index. High-fiber complex carbs have a lower glycemic index than simple carbs or refined complex carbs. Combining a carbohydrate food with another food can lower the glycemic index because it allows your body to absorb the carbohydrate more slowly. For example, if you add peanut butter (protein) to toast (carbohydrate), your blood sugar will go up more slowly than if you had eaten the toast alone.

What is the healthiest way to eat?

A healthy eating plan should include:

• A variety of foods including carbohydrates, proteins, and fats
• More high-fiber carbs and whole grains (vegetables, fruits, beans, and whole grain bran) than sugars or refined grains (candy, soda, and chips)

In addition to a healthy eating plan, it is important to engage in physical activity such as running, swimming, dancing, yoga, soccer, basketball, tennis, or other activities that you enjoy. A balance of good nutrition and fitness help maintain a healthy weight

Drink Water for Health

Drinking water is so important for good health. When you were a kid in school, you learned that each molecule of water is made up of two hydrogen atoms and one oxygen atom. You may also have learned that it was great fun to fill up your squirt guns with water, at least until the principal caught you. What you may not have learned, however, was how much water you needed in order to be a healthy human being.

Why You Need to Drink Water

Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

Signs of Dehydration

You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and alcohol result in the need to drink more water because they trick your body into thinking you have more water than we need.

Symptoms of mild dehydration include chronic pains in joints and muscles,lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.

How Much Water do You Need to Drink?

A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.

Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren't diuretic are fine. Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. Juices are good because they have vitamins and nutrients.

Caffeinated beverages will also add to your daily water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.

Drink Enough Water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.