Welcome to Nutra-Smart.net

The intelligent guide to good health and longevity through optimal nutrition.

Index

Top 10 Nutra-Smart Foods: A list of the top 10 food groups shownl to maximize longevity by preventing heart disease and cancer. Read More..... .

The Nutra-Smart Diet: Consisiting of the Top 10 Foods, the Health-Smart diet is designed to maximize the potential for long life and good health. Read More...

Food vs Nutritional Supplements:What the vitamin pushers won't tell you. Learn why most nutritional supplements are a waste of money. Read More...

Nutrition & Cancer: Dietary strategies to minimize your chances of getting cancer. Read More...

Nutrition & Heart Disease: Dietary strategies to minimize your chances of getting heart disease. Read More..

Seminar Bookings: If you would like me to conduct a nutrition seminar for your school or community group, contact me to make arrangements. Read More.....

About This Site: The aim of this website is to help provide accurate and reliable info regarding nutrition and health. Read More...

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Nutra-Smart.net Pages

 

Maximum Longevity: Discusses what is required to obtain mamimal liferspan, and identifies what is statistically likely to get in the way - that is, the most common causes of death.

 

 

Cancer: Cancer is the leading cause of death in Australia, and accounts for approximately 30% of all mortalities. This article explains what cancer is, what causes cancer, and how to avoid it.

 

 

Cardiovascular Disease (CVD): Coronary Heart Disease (CHD) and Stroke account for approximately 25 and 15% of all deaths respectively. Most CVD deaths occur suddenly but are influenced by a lifetime of controllable factors. This article describes the basic pathology of CVD, what causes it and how to prevent it [Page Incomplete]

 

The Nutra-Smart Diet

The Nutra-Smart diet is not a fad diet. You would not use the terms "break-through", "miracle" or "revolutionary" to describe it, it is simply an eating plan designed using foods, food groups and servings which science has shown to decrease the risk of cancer, cardiovascular disease, and other diet-related diseases. It is not designed for rapid "results" and quick weight loss; it is designed to be followed for life. It does not need "testimonials" for support, rather it is based on decades worth of scientific evidence. It is bascially an example of a "balanced" diet using the a specific formulation of the "top 10 nutra-smart foods" which are most likely to help avoid diet-related diseases and obtain mamimum longevity. [Page Currently Unavailable]

 

The Top 10 Nutra-Smart Foods

Fruits: As well as being low in fat and rich source of vitamins and fibre, fruits contain many different phytochemicals which are known to help fight cancer and heart disease. Although a variety of fruits should be consumed, red and orange fruits such as tomatoes, strawberries, apricots, red apples etc, as well as citrus fruits such as oranges, grapefruit, lemons and lime, are among the healthiest choices. The recommended intake of fruits are 3-5 servings per day. Fruits may also protect against heart disease and macular degeneration. [Page Currently Unavailable]

Vegetables: Diets high in vegetables can significantly defend against certain cancers and cardiovascular disease. Vegetables are extremely rich sources of phytochemicals, many of which have been shown to be able to inhibit cancer, macular degeneration and other dietary related diseases. A variety of vegetables should be consumed, most importantly, dark green leafy vegetables, orange and red vegetables, and allum vegetables such as garlic and onion. [Page Currently Unavailable]

 

Soy and other Legumes: Legumes are an excellent source of vitamins, minerals, fibre and non-animal protein. The soluble fibres in legumes give them a very low G.I which slows the release of sugar into the blood which may help to prevent blood sugar irregularities such as Type II Diabetes. Soluble fibres also inhibit cholesterol absorption. In particular, soy foods contain phytoestrogens which can protect against heart disease and may defend against certain cancers.

 

Whole grains: Whole grain foods such as wholemeal bread, oats, wheat bran and flaxseeds, supply complex carbohydrates but have a low G.I., consequently may defend against obesity and Type II Diabetes. They are rich in both soluble and non-soluble fibre which may defend against heart disease and cancers of the digestive tract. They are also one of the richest sources of minerals and B vitamins.

 

Fish: Other than being an excellent source of protein, minerals such as Selenium and Vitamin D, Fish and other seafood contain the Omega-3 fatty acids EPA and DHA which are known to lower triglycerides and protect against heart attacks and ischemic stroke. Fish may also protect against cognitive decline and improve I.Q.

 

Nuts: Nuts are very rich sources of minerals such as selenium as well as vitamin E. Although it is not known precisely which fatty acids are responsible, nuts such as walnuts and almonds have been shown to be able to decrease LDL "bad" cholesterol levels and protect against heart disease.

 

 

Olive Oil: Diets rich in olive oil have been shown to significantly reduce the risk of heart disease and perhaps breast cancer. Even though Olive oil is very high in fat, it is rich in "good fats" such as the monounsaturated Oleic acid, which is known to be able to favorably effect cholesterol levels. Extra-virgin olive oil also contains potent antioxidants and vitamin E.

 

 

Yoghurt: Other than being an excellent source of protein, vitamins and minerals such as Calcium, yoghurt contains beneficial lactobacillus bacteria, which can colonize the gut and defend against harmful bacteria which may cause a variety of different health problems.

 

 

 

Green Tea: There is an abundance of laboratory studies which have shown that green tea catechins can protect against a wide variety of cancers both in cell cultures and in animals. Many human studies have found that people who consume green tea have lower rates of cancer, however this evidence is not conclusive. Green tea can also defend against heart disease by lowering cholesterol levels.

 

 

Red Wine: Although excessive alcohol consumption is extremely harmful, many studies have shown that people who drink 1-2 glasses of red wine per day have lower rates of heart disease, and generally live longer. Animal experiments have shown that red wine can prevent atherosclerosis. This beneficial effect comes from both small amounts of alcohol as well as very potent antioxidant phytochemicals such as resveratrol.

 

 

Supplements

Most dietary supplements are nothing more than a waste of money. It is not difficult to obtain adequate levels of essential nutrients such as vitamins and minerals, and larger "mega" doses are generally worthless and potentially toxic. Furthermore, supplements only contain an infintesimal number of substances foundin food which are known to have disease-preventing properties.This page discusses some of the facts behind the supplement fads. [Page Currently Unavailable]

 

About Me

When I'm not busy working on this site, I can occasionaly be found lingering somewhere around my university campus, where I am in the final semster of my nutrition degree. My interests lie in scientific research, specifically related to functional foods and epidmiology, as well as health promotion. I pay the bills by teaching chemistry and biology. I have long been interested in researching nutrition and longevity and have set up this website to bring scientifically acurate information to laypeople who may not have easy access to reliable sources of information on this subject. I would appreciate any feedback that you have to offer so that I can help make this site as informative and valuable as possible. I have also been involved in health promotion activites in my local community, and am currently working on a healthy-eating program for a local primary school. I am available to give seminars to community groups and can be contacted by email to arrange details. As of next year, I will also be available for private consultations. If you have any questions, comments or feedback about this site, feel free to email me: info@nutra-smart.net

- Stuart Adams

 

 

 

 

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