HaveHealthNow Blog by Wellness Mike

Tips For Better Eating Habits Considering the Bulging Waist Lines of 66% of The Population it is obvious that sticking to a healthy eating plan is a challenge for many people . If your are having problems sticking with that resolution that you set in January, here are some simple tips to help you start to create new and healthy eating patterns Calories count. It's not low fat vs. low carb. You can eat fewer calories by eating less food (which is why you can lose weight on any diet that restricts entire categories of foods or limits portion sizes), but you may get hungry and gain it back. Fat has 9 calories per gram, but protein and carbohydrates have only 4 calories per gram. This means that when you eat less fat, you consume fewer calories without having to eat less food. Eat less fat and fewer simple carb. To achieve a one pound weight loss per week, 3500 calories should be subtracted from your normal weekly caloric intake. To do this, reduce your normal daily caloric consumpt...

Easy Weight Loss Plan: A Weight Loss Plan for Success The formula for losing weight is simple: eat less and exercise more. But, it's not really all that simple, is it? Long-term weight loss is impossible, but you do have to be committed. Having a weight loss plan for your success is a good start. Here are ten items that should go into your weight loss plan. 1. Eat breakfast. This keeps you from getting too hungry later and then losing control over what you choose to eat later in the day.  2. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat, high-salt snacks such as potato chips and cookies.  3. Fill up on Fiber. Eat foods like fruits, vegetables and whole grains. The fibers in these foods will fill you up leaving less room for unhealthy choices.  4. Don't fall into bad habits on weekends. Many people will follow a strict diet on weekdays only to fall back into eating more (unhealthy) on the weekends as a reward for "be...

Boswellia Boswellia , also known as boswellin or "Indian frankincense," comes from the Boswellia serrata tree that grows in the dry hills of India. For centuries, traditional Indian healers have taken advantage of the anti-inflammatory properties of the tree bark's gummy resin, called salai guggal.  Boswellia  is a significant herb in the Ayurvedic system of health and healing. Ayurvedic medicine is a Hindu-based system of individualized healing that has been practiced in India for more than 2,000 years. It is a complex system that recognizes different human temperaments and body types. Each of these types have different qualities that affect the health and natural balance of the person. The active compound in Boswellia sap is boswellic acid, and it has been shown to have anti-inflammatory effects. Boswellic acid is thought to exert anti-inflammatory effects by preventing the breakdown of connective tissue, and by increasing the blood supply to joint tissues. In one st...

5 Natural Common Cold Remedies  The aptly named common cold hits nearly every one of us on a regular basis and once a single family member has it, it can spread quickly and viciously. While the cold itself is relatively harmless it still presents almost crippling symptoms. The common misconception is that you can fight a cold, essentially getting on with your life and trying to ignore the problem. This is much more likely to prolong the agony as a pose to beating it. Rest The misconception that exercise will help to sweat out a cold is misleading. The body needs to be able to fight the cold infection and by exercising or being excessively active you are reducing its capability to do this. Resting allows the body to fully combat the cold virus. The immune system and various immune functions within the body are strengthened or generated during sleep. It is these that will help your body beat the cold. Water When suffering from a cold the body is susceptible to becoming dehydrated...

Whatever the season or time of the year, your immunity should be in the best possible shape to keep you protected from avoidable infections and illnesses. It is possible to keep immunity in top shape through exercises, enough sleep and keeping stress levels down, but your diet plays a huge role in just how healthy you remain. Fortunately, there are so many vegetables and fruits you can include in your diet to boost your immunity levels because they have all the right properties. When looking at the vegetables and the fruits the richer and deeper the color the higher the antioxidants hence the more beneficial the fruit or vegetable. Sweet potatoes - Sweet potatoes that have an orange hue are high in beta carotene. This is an antioxidant that gets converted into Vitamin A by the body and it is an essential disease fighting nutrient. Sweet potatoes are some of the best fresh sources when looking for immunity boosting properties. Garlic - It has been in use for years as a remedy for a ...

People are casual with snacks, as if they don't matter. People also treat snacks as if they're different from meals. Case in point: When I give nutrition presentations, I outline a simple method for creating meals with a good balance of foods and nutrition. Someone almost always asks, "What can we have for snacks?" The answer is: Whatever you have for meals, just less. Does Everyone Agree About Snacking? Some say snacking keeps energy levels high throughout the day. That prevents the low energy and excess hunger that can lead to overeating later. Others - particularly weight-loss programs - stress eating precisely three meals per day. Snacking encourages overeating. With too many chances to choose food, we have too many chances to give in to temptation. Let's assume here that Snacks Happen, so we might as well be wise about them. The Quick Energy Question Clients often ask me what to eat for "quick energy." Maybe they're hoping I'll s...

In the quest for greater health and the prevention of disease, people are looking more and more to the quality of the foods they eat. Fast food, fried food, sweets, and foods made with genetically modified organisms (GMOs) are being replaced by healthier options. Research studies are showing that food is more than mere nutrition to fill the stomach - it can ward off specific illnesses and lengthen one's life. The first of the three healthiest foods is almonds. A recent study published in the European Journal of Clinical Nutrition has found that eating 1.5 ounces of lightly salted, dry-roasted almonds each day (about 35 almonds) reduces overall hunger, does not affect body weight, and helps people to meet their ideal daily intake of Vitamin E. Another study that was published on consuming nuts appeared in the New England Journal of Medicine. It showed that people who eat nuts live longer than those who don't. The study included 76,464 women and 42,498 men and found that the m...

1. Studies have associated high intakes of dietary fiber and the consumption of whole grains with a reduced risk for coronary heart disease. Fiber can help lower levels of LDL (bad cholesterol) in the blood. Fiber has also been shown to reduce other risk factors associated with Coronary Heart Disease including obesity, blood pressure and elevated cholesterol. 2. Research has shown that people who eat high-fiber diets are less likely to have diabetes. High fiber diets may play a significant role in preventing diabetes or halting the progression of pre-diabetes to diabetes. Current evidence suggests that a daily diet with 30-50 grams of fiber results in lower glucose levels than a low-fiber diet does. http://www.HaveHealth.org

If you’re trying to lose weight or maintain a healthy weight, finding the right kind of foods to eat is essential. Many dieters have discovered that a diet of the most filling foods can help them eat less. Are you struggling to reach your weight loss goal? Can a diet of the most filling foods help? Yes, but remember, filling doesn’t necessarily mean healthy. Your diet should focus on the most filling healthy foods. Fiber rich foods are a good choice because they make you feel full on less volume, preventing you from overeating. Foods rich in protein are another good choice. Protein provides staying power by helping keep blood sugar levels from spiking too high or falling too low between meals. Include the healthiest fats such as avocado, nuts, olive oil, and fatty fish like salmon and sardines to give you a feeling of fullness. The chemical compound of foods can determine how satisfying they are. Beans and lentils contain anti-nutrients which delay their absorption and make you f...

When it comes to the Big Three of exercise--cardiovascular, strength and flexibility training--it’s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring. However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week. How can you include an effective flexibility workout in your fitness program? Here a...

With mounting evidence showing their many health benefits, it’s OK to recommend nuts as part of a healthy diet. In fact, it’s more than OK. Tree nuts are plant-based proteins that contain fiber and a combination of vitamins, minerals and antioxidants for each variety. They are also rich in plant sterols and fat, particularly the heart-healthy mono- and polyunsaturated kinds. The U.S. Food and Drug Administration has approved a Qualified Health claim that states: Eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. These nuts include almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts — which contain less than 4 grams of saturated fat for a 50-gram (about 1.5 ounce) serving. The combination of fiber, protein and fat in nuts provides satiety to meals and snacks, making them an excellent option for weight management. There is a caveat, however: portion size. While nuts are healthy, th...

Sleep is a crucial component for health, performance and daily living. During sleep our bodies repair themselves and our brains integrate new information, organize memories and put learned information into long-term memory. If you have trouble getting enough sleep these tips can help you build better habits: • Limit caffeine, particularly in the afternoon and evening. • Limit alcohol. Especially avoid excessive consumption before bed. • Try to quit tobacco use; nicotine is a stimulant. • Don’t use a computer, cell phone or handheld device in the 90 minutes before bedtime. LED lighting “tells” the brain to stay awake. • Limit television viewing before bed. • Lower the temperature in the house or bedroom before and during sleep. The body likes cooler temperatures. Many sleep doctors suggest lowering body temperature 90 minutes before bedtime. • Take a hot bath 90-120 minutes before bed. • Use the bed only for sleeping, lovemaking, and perhaps reading before sleep. • Nap only 15...

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars. • Ask for whole-wheat bread for sandwiches. • In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner. • Ask for salad dressing to be served on the side. Then use only as much as you want. • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce. • Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed. • Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages. • Order an item from the menu instead heading for the "all-you-can-eat" buffet. • If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating: o Order an appetizer-sized portion or a side dish instead of an entrée. o Share a main dish with a friend. o If you ...

Having moles on your body, even those found to be normal, can more than quadruple your risk of developing melanoma. Moles, or nevi, are clusters of melanocytes, a type of skin cell containing the pigment that gives our skin color. Most moles are benign, but some that appear unusual can turn cancerous. The Skin Cancer Foundation recommends performing montly self-check skin exams head to toe, going in for annual professional skin check-ups, and practicing daily sun protection. Learn early detection by the ABCDE acronym. See my website http://www.HaveHealth for more information on this method. HaveHealth and Live a Healthy Lifestyle !

In about 90 percent of cases, a sore throat doesn’t require a trip to the doctor (or antibiotics to treat it). Most often, they’re related to allergies, viruses (such as a cold virus), dry weather or even acid reflux. Still, a painful, scratchy throat can make eating, talking and sleeping through the night difficult. The next time a sore throat strikes, don’t simply suffer through it. Be prepared with some of these tried-and-true natural remedies that really work to soothe a sore throat. 8. Eat Raw Garlic It’s not the most pleasant solution, but crushing a garlic clove or two (this activates its active compound, allicin) and eating it provides your body with a flood of immune-boosting, anti-microbial compounds that can help fight the infection causing your sore throat. 7. Licorice Root Licorice root is a traditional remedy for sore throat in both Easten and Western medicine.Try gargling with it in liquid extract form, as research shows those who did so prior to surgery had less ...

I found an excellent article I'd like to share..... How to Lose Weight—and Keep It Off by Jennie McCary, MS, RD, LD How do people successfully lose weight and maintain that loss? To answer that question, the National Weight Control Registry (NWCR) tracks successful weight losers--individuals who have lost at least 30 pounds and kept it off for more than 1 year. Common behaviors that these individuals share include monitoring weight and food intake, maintaining a low-calorie and low-fat diet, eating breakfast almost every day, engaging in 1 hour of physical activity daily and limiting television viewing to 10 hours or less per week (NWCR). Here are some tried-and-true weight management methods. 1 . Monitor Weight and Food Intake People who weigh themselves regularly are more successful at weight loss and weight management, as the monitoring process allows them to make adjustments if weight begins to creep back. Since many people grossly underestimate the number of calories th...