My Projects

9\14\07
Vitamin K


Vitamin K is a group of 2-methilo-naphthoquinone derivatives. There are three notable forms of vitamin K, K1 (phytonadione, phylloquinone, phytonactone), K2 (menaquinones), which can be formed by natural bacteria in the intestines, and K3 (menadione), the most active synthetic form of the preparations K3-K7. Vitamin K plays an important role in blood clotting and bone metabolism. High serum concentrations of undercarboxylated osteocalcin and low serum concentrations of vitamin K are associated with lower bone mineral density and increased risk of hip fracture. Vitamin K supplements may improve bone mass in postmenopausal women. Vitamin K prevents calcification of arteries and other soft tissue. Calcification of organs and other soft tissue is an adverse consequence of aging. Vitamin K may play a role in the regulation of blood sugar. The pancreas, which makes insulin, has the second highest amount of vitamin K in the body. Vitamin K's primary function is to regulate normal blood clotting due to its role in the synthesis of prothrombin. Vitamin K supplements improve bone health and reduce risk of bone fractures, particularly in postmenopausal women who are at risk for osteoporosis. Three vitamin-K dependent proteins have been isolated in bone. Higher vitamin K levels correspond to greater bone density, while low levels of vitamin K have been found in those with osteoporosis. In bones, vitamin K mediates the gamma-carboxylation of glutamyl residues on several bone proteins, notably osteocalcin. Osteocalcin is a protein synthesized by osteoblasts (bone forming cells). The mineral-binding capacity of osteocalcin requires vitamin K-dependent gamma-carboxylation of three glutamic acid residues.
The recommended dietary allowance (RDA) for vitamin K is 80 mg per day for adult males and 65 mg per day for adult females, and 5 mg/day for the newborn infant. Rich sources of vitamin K include broccoli, Brussels sprouts, cabbage, cauliflower, kale, spinach and soybeans.
Vitamin K deficiency is very rare and occurs when there is an inability to absorb the vitamin from the intestinal tract. Vitamin K deficiency can also occur after prolonged treatment with oral antibiotics. Vitamin K deficiency is often the result of impaired absorption rather than not getting enough in the diet. Prolonged use of antibiotics can also cause a low level of this vitamin because they destroy some of the bacteria in the gut that help to produce vitamin K. Newborns are at risk for vitamin K deficiency. This is because their digestive tracts contain no vitamin K-producing bacteria. Vitamin K deficiency in adults is rare. When it occurs, it is found in people with diseases that prevent the absorption of fat. These diseases include cystic fibrosis, celiac disease, and cholestasis. Symptoms of vitamin K deficiency include easy bruisability, epistaxis, gastrointestinal bleeding, menorrhagia and hematuria.
There is no known toxicity associated with high doses of phylloquinone (vitamin K1), menaquinone (vitamin K2), or menadione (vitamin K3) and its derivatives. High intake of vitamin K is not recommended for individuals taking anticoagulant medications such as Warfarin (coumadin).



__________________________________________________________



9\14\07
Cabbage


This project is on the health benefits of cabbage. Even though cabbage is a delicious and healthful staple in other countries, it is almost foreign to Americans. Cabbage is a sturdy, strong and abundant vegetable. It is hardy and easy to grow. It is almost universally available in all countries and cultures. Cabbage is rich in nutrition and fiber. It is an absolutely phenomenal source of vitamin C. What is even more amazing is that cabbage is famous for a specialized, naturally occurring nitrogenous compound known as indoles. Current research indicates that indoles can help lower can lower the risk of various forms of cancer. Cabbage is rich in vitamin A: responsible for the protection of your skin. Vitamin C: an all important anti-oxidant and helps the mitochondria to burn fat. Vitamin E: a fat soluble anti-oxidant which plays a role in skin integrity. Vitamin B: helps maintain integrity of nerve endings and boosts energy metabolism. Modern science has proven beyond a reasonable doubt that the health benefits and therapeutic value of cabbage, which also plays a role in the inhibition of infections and ulcers. Cabbage extracts have been proven to kill certain viruses and bacteria in the laboratory setting. Cabbage boosts the immune system's ability to produce more antibodies. Cabbage provides high levels of iron and sulphur, minerals that work in part as cleansing agents for the digestive system. Try to enjoy a serving at least once a week along with your other valuable and health promoting cruciferous vegetables. Try to cook your cabbage lightly. Steaming and quick stir fry dishes are considered to be the best methods for preserving the power packed natural nutrition given so freely by Mother Nature. Cabbage soup anyone?

______________________________________________________
9\17\07
My pyramid plan

This plan will meet the nutrient needs for a 18 year old male, 6 feet 3 inches tall, physically active 30 to 60 minutes a day, in a healthy weight range. This plan is a 3200 calorie food pattern. Check with your health care provider about a food plan that is right for you.


grains 10 ounces
Vegetables 4 cups
Fruits 2.5 cups
milk 3 cups
Meat & beans 7 ounces


Make Half Your Grains Whole
Aim for at least 5 ounces of whole grains a day


Vary Your Veggies
Aim for this much every week:
Dark Green Vegetables =3cups weekly

Orange Vegetables =2 1/2cups weekly

Dry Beans & Peas =3 1/2cups weekly

Starchy Vegetables =9cups weekly

Other Vegetables =10 cups weekly


Oils & Discretionary Calories
Aim for 11 teaspoons of oils a day.
Limit your extras (extra fats & sugars) to 650 Calories.


Physical Activity
Physical activity is also important for health. You should get at least 60 minutes of physical activity most or all days.

____________________________________________________________

tips to help you eat fruits
In general:

Keep a bowl of whole fruit on the table, counter, or in the refrigerator.

Refrigerate cut-up fruit to store for later.

Buy fresh fruits in season when they may be less expensive and at their peak flavor.

Buy fruits that are dried, frozen, and canned (in water or juice) as well as fresh, so that you always have a supply on hand.

Consider convenience when shopping. Buy pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.

For the best nutritional value:

Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides.

Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.

When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Vary your fruit choices. Fruits differ in nutrient content.

AT MEALS:

at breakfast add fruit to your you cereal.

drink 100% fruit juice.

try fruit mixed low fat or fat-free yogurt

at lunch pack a fruitor choose fruits to eat from the salad bar.

at dinner add crushed pineapple to coleslaw.

add fruit to kabobs for cookout.

Joe

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake:http://www.mypyramid.gov/pyramid/fruits_counts.html. The health benefits of eating fruits are the reducement of stroke and type 2 diabetes. They can also protect you from multiple types of cancer such as mouth, stomch, and colonrectum. Nutrieentes of fruit are they all have low fat, sodium and calories none have cholesterol.

Harmon.

What Foods are in the fruit group?Any fruit or 100% fruit juice are part of the fruit group. Fruits can be canned, frozen, dried, whole, cut up, and pured. The Most common fruits eaten are berries, including strawberries, blueberries, and others, lemons, apples, oranges, peaches, pineapple, and other fruits as well.How much is needed?Children2-3 years old 1 cup4-8 years old 1 ½ cups Girls9-13 years old 2 cups14-18 years old 2 ½ cups Boys9-13 years old 2 ½ cups14-18 years old 3 cups Women19-30 years old 2 ½ cups31-50 years old 2 ½ cups51+ years old 2 cups Men19-30 years old 3 cups31-50 years old 3 cups51+ years old 2 ½ cups What Counts as a Cup?1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

_____________________________________________________________

juice recipe

9\26\07

Carrot Juice (The King of Juices)
Wash 4-5 carrots and juice.
Carrot juice supplies a high amount of pro-vitamin A, which the body converts to Vitamin A; vitamins B,C,D,E, and K, minerals, calcium, phosphorous, sodium, and trace minerals. This juice benefits intestinal walls, bones, teeth, skin, hair, nails and with regular use, cleanses the liver by helping to release stale bile and excess fats.

Acne Arthritis Asthma Bladder Problems Cancer Cataracts Eye Problems
Hay Fever Liver Problems Skin Problems Ulcers Weight Loss

___________________________________________________________

9\26\07

Pumpkin Nutrition:
The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.
Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.
Pumpkin Nutrition Facts(1 cup cooked, boiled, drained, without salt)
Calories 49 Protein 2 grams

Carbohydrate 12 grams Dietary Fiber 3 grams

Calcium 37 mg Iron 1.4 mg

Magnesium 22 mg Potassium 564 mg

Zinc 1 mg Selenium .50 mg

Vitamin C 12 mg Niacin 1 mg

Folate 21 mcg Vitamin A 2650 IU

Vitamin E 3 mg

___________________________________________________________

kiwifruit nutrition

9/26/07

Kiwi fruit is a 3-inch long fruit that weighs about four ounces. It has a unique appearance, with green creamy flesh and tiny black seeds. It is an exotic fruit that has a wonderful flavor. It acts as a compact reservoir of vitamin C and in the present times, it is sailing smoothly virtually in every party buffet. Read further to explore information about kiwi fruit nutritional value…

Talking about kiwi fruit nutrition, it is a very healthy fruit that contains a reasonable amount of potassium. This highly nutritious fruit adds on to the taste and look of fruit salad. Kiwi fruit has occupied the status of a commercialized fruit in California. Californian kiwi fruit can be spotted in the markets from November to May.

If you want to relish the sweet taste of kiwi fruit completely, then opt for plump, fragrant kiwi fruit. If you'll go in for unripe fruit, it will be tart in taste. As far as the calories in kiwi fruit are concerned, a medium size kiwi fruit contains about 46 calories, 0.3-gram fats, 1 gm proteins, 11 gm carbohydrates, 75 mg vitamins and 2.6 grams dietary fiber.

The main health benefit of this exotic fruit is that it acts as a fabulous source of vitamins and minerals and is an active participant in promoting your health fitness. It is packed with loads of dietary fiber that help in regulating blood sugar. Eating vitamin C rich kiwi fruit goes a long way in protecting you from the clutches of asthma problem. So, savor the wonderful taste of kiwi fruit and enjoy its health benefits.

_____________________________________________________________