Saturday, December 19, 2015

Tips For Better Eating Habits

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 consumption by 200 to 300 calories per day and increase your physical activity with a goal of burning an additional 200 to 300 calories per day.

Be accountable for what and how much you eat, keep a food journal for a month or at the very least a few weeks to be aware of what, when and why you are eating . Paying attention to physical cues and signals can help you determine when your body is cuing you to eat due to hunger as opposed mental or external cues. Ask yourself, "Am I really hungry or am I eating because is there, it smells good". 

Do not restrict foods! There are no bad foods, only inappropriate portion sizes. If you neglect certain food groups, you'll end up craving those foods and binge eating . You also miss out on vital nutrients. 

Weigh and measure foods for at least a month but at the very least 2 weeks to be aware of serving sizes and portions. Serving sizes and portions have gotten so distorted over the years in restaurants and the like that most people are completely unaware of what a single serving actually looks like . Most restaurants servings are 2-3 times single serving sizes. 

Don't skip meals. Eating 5-6 times a day not only stimulates your metabolism but will keep your blood sugar level eating and avoid overeating 

Be positive. Recognize irrational thoughts. Focus on the things that you have done right and the positive changes that you have made. 

Lose weight in a way that enhances your health not in a way that detracts from it. 

Avoid trans-fatty acids and partly hydrogenated fats ("bad fats"). They may increase the shelf life of certain food products, but they decrease the shelf life of people who eat them. 

Eat fewer "bad carbs" like sugar and white flour. They are low in fiber, so they are a double punch if you are trying to create healthy eating habits: a lot of calories that don't fill you up, 

Eat more "good carbs" like fruits, vegetables, legumes and unrefined grains (such as whole-wheat flour and brown rice). They are rich in fiber, which slows absorption and fills you up before you take in too many calories. 

What you include in your diet is as important as what you exclude. With few exceptions, those protective antioxidant and health benefiting substances are found in good carbs, such as fruits, vegetables, whole grains and legumes. 

Eat less red meat. Dr. Atkins may have disagreed, but it's loaded with artery-clogging saturated fat and has been linked to an increased risk of cancer. 

Begin by making moderate changes in your diet. If you want to lower your cholesterol level or weight even more (or if you have heart disease and want to reverse it), you may need to make bigger changes.
Choose quality over quantity. Smaller portions of good foods are more satisfying than larger portions of junk foods, especially if you pay attention to what you're eating

Sunday, December 13, 2015

Easy Weight Loss Plan: A Weight Loss Plan for Success

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 "being good" all week. Unfortunately, this can cause you to regain the weight you may have lost during the week. 

5. Watch portion sizes. Your perception of what a serving size should be and a "true" serving size can differ dramatically. Measure your portions accurately, especially when you first start your healthy eating regime. 

6. Set lifestyle goals - not weight loss goals. Commitment to eating healthy foods does lead to healthy weight loss -- gradually. Looking at your weight daily can cause discouragement and will make many people give up and go back to unhealthy food choices. 

7. Take healthy snacks with you when you take road trips. Grab healthy granola bars, bananas, apples and other fruit to prevent the temptation of stopping for a candy bar or milk shake. 

8. Don't deny yourself the foods you love. If you absolutely love chocolate, go ahead and have a small piece - half of a candy bar instead of a whole one! And avoid eating your "splurges" every day. Save them for when you really need them! 

9. Start moving. Exercise is the key to long term weight loss. You've heard the saying, "Move it or lose it." Too true! 

10. Keep a journal. Writing down what you eat, when and how much you exercise and your moods will keep you on track and motivated to continue the course. Weight loss is achieved by both diet and exercise. It is also achieved by persistence. If you "fall off the wagon" one day, pick yourself up and continue your healthy lifestyle the next. Don't give up!

Sunday, December 6, 2015

Boswellia - Natural Anti-Inflammatory


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 study, Boswellia performed better than prescription drugs at reducing the inflammation of osteo and rheumatory arthritis.

Boswellia is a rich source of gugglesterones and is a common ingredient in over the counter weight loss supplements. Gugglesterones stimulate the thyroid, leading to metabolic up-regulation, an increase in thyroid efficiency, increased caloric burn, and possibly weight loss. Recent scientific research has identified several of the ingredients of Boswellia which are responsible for its anti-inflammatory effects. In studies, these agents have been seen to reduce inflammation by deterring the inflammation of white cells and improving the flow of blood to the joints. In addition, these Boswellia acids have been shown to block the chemical reactions that can be precursors to inflammation.

Health Benefits Of Boswellia

The active anti-inflammatory ingredients in Boswellia identified by the researchers are commonly referred as boswellic acids. In studies, these acids have been shown to reduce inflammation significantly in several ways. Boswellic acids deter inflammatory white cells from infiltrating damaged tissue. They improve blood flow to the joints. They also block chemical reactions that set the stage for inflammation to occur in chronic intestinal disorders such as Crohn's disease and ulcerative colitis. Boswellia may help to ease symptoms of osteoarthritis and rheumatoid arthritis. Boswellia can be taken internally as well as applied topically to affected joints to relieve inflammation associated with these joint disorders. Especially Boswellia is thought to be effective against both rheumatoid and osteoarthritis. In addition, Boswellia has been shown to decrease the severity of back pain, particularly when used orally. Cream forms of Boswellia can also be quite soothing to low back pain and stiffness.

In addition to these anti-inflammatory benefits, Boswellia is thought to reduce inflammation that can be associated with Crohn’s disease and ulcerative colitis. Boswellia appears to provide this vital relief without the negative side effects often seen with traditional pain relievers. Unlike many other common pain relievers, Boswellia has not been shown to cause stomach upset and other digestive problems.

Boswellia Uses

Boswellia has been used extensively to reduce the symptoms of arthritis.
Boswellia was shown to decrease the duration of bronchial asthma, possibly by blocking formation of the chemicals that cause the blood vessels to contract.
Boswellia has also been shown to be safe and effective in human studies for the treatment of arthritis.
Boswellia may help to Ease osteoarthritis and rheumatoid arthritis symptoms. Boswellia can be taken internally as well as applied topically to affected joints to relieve inflammation associated with these joint disorders.
Boswellia's anti-inflammatory properties can help to reduce aching and stiffness, especially when associated with low back pain.
Boswellia may control certain inflammatory bowel diseases. Boswellia appears to reduce the inflammation associated with ulcerative colitis and Crohn's disease, both painful intestinal disorders.

Many conditions are treated with Boswellia. These include:
Arithritis and rheumatism
Ringworm and other skin diseases

Possible Side Effects
Generally Boswelliaappears to be well tolerated with very few side effects. In rare cases it can cause diarrhea, nausea, and skin rash. Boswellia doesn't typically cause side effects when taken at recommended dosages. Rare side effects include diarrhea, nausea and skin rash.

Friday, December 4, 2015

5 Natural Common Cold Remedies

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.


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.


When suffering from a cold the body is susceptible to becoming dehydrated. In order to prevent this it is absolutely essential that sufferers drink plenty of water. The recommended eight glasses of water a day is the absolute minimum that you should be aiming to drink when suffering from a cold. For this reason, water can help to further strengthen the immune system and subsequently beat the infection.

Vitamin C

It may sound something your mom or your grandmother would try to convince you but it is widely believed to be true. However, too much vitamin C can cause diarrhea and possible even kidney stones. Many proponents of vitamin C as a cold remedy would argue that 1,000mg every hour is not damaging and will help to reduce the time a person suffers from a cold. However, it has been medically proven that 250mg has the same positive effects as any larger dose with fewer and less severe side effects. The best way to obtain this level of vitamin C is through fruit juices because this also provides a good source of extra fluid.


Garlic is another age old herbal remedy for colds. It helps to strengthen the immune system and is also a good antiviral. Putting garlic in meals will help to prevent colds and can also reduce the suffering time of patients. The best way to consume the garlic is freshly ground and raw. Many people would find this a struggle, especially because a lot of people eat as many as three or four cloves as soon as they show symptoms of a cold.

Elderberry Extracts

Elderberries may look harmless but to the cold virus they are far from it. It is a powerful antiviral as well as being a highly effective prophylactic. As an antiviral it can help to stave off the actual infection causing the cold, and its prophylactic properties strengthens and rejuvenates the immune system. Elderberry and blueberries are among the best varieties of fruit a cold sufferer can eat for these very reasons.

The Immune Systems Role

You will have probably noticed that almost all of these remedies are strongly based around the strengthening of the immune system. This is because there is essentially no cure for the common cold and we are forced to rely on our bodies to fend off the infection. In order to do this, the immune system needs to be as strong as possible and the stronger it is the less suffering will be required.

Wednesday, November 25, 2015

Vegetables And Fruits That Help Boost Immunity

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 wide range of diseases. It is can actually help fight and prevent cold symptoms and it is also used as a remedy for high blood pressure thanks to the natural properties it has. Eating garlic raw is most beneficial even though you would have to put up with the pungent smell and taste. If you cannot handle chewing a clove every day, then consider adding it freshly minced to your food. You can also cook using it to reap the benefits. Kiwi - It is not a very popular fruit, but it is a good natural vitamin E source. The vitamin is an essential nutrient for the immune system because it helps in protecting the body from bacterial and viral infections. This fruit also contains plenty of Vitamin C which is a healthy nutrient. Spinach - This vegetable is very popular because it is loaded with Vitamin E, vitamins A, K and C, folate and beta carotene. It also has minerals like iron and copper and they are all vital nutrients in maintaining an immune system that is healthy. Choose the deep green leafy spinach to reap all the health benefits. Berries - The most common are blueberries, raspberries and strawberries but even less common types such as goji and acai can be just as beneficial to your immune system. They are packed with Vitamin E and C and you can enjoy them with your yoghurt which is another food that is great in boosting the immunity. Carrots - The vegetable helps in warding off flu and colds and the best is that it can be enjoyed raw because it is very sweet. Carrots have beta carotene, which is essential in immunity boosting. Eat them raw as much as you can for better results. Mushrooms - Not many people love mushrooms, but they are great at fighting and preventing diseases. They help the white blood cell maturation which results in better fighting of diseases. Find delicious recipes to enjoy the mushrooms and at the same time enjoy the immunity boosting properties. Your health depends on what you eat. If you do not have access to healthier foods, find ways you can supplement. Essential oils can also be helpful in boosting your health. Purely essential oils are high in quality. Article Source:

Friday, November 20, 2015

Better Snacking For Better Results

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 suggest something sugary. (Those who read my articles won't be surprised that I don't.) The need for "quick" energy implies that your energy has dropped. Instead, balance your meals by eating a good combination of foods. That will help keep energy more even and sustained throughout the day. Prior to a workout, when many people seek "quick energy," eat a tiny meal that follows the same nutrient balance. What Does a Balanced Meal Look Like? Whatever the size of your plate, fill half of it with vegetables. And eat them. Fill the other half more or less equally with protein foods (fish, shrimp, chicken, grass-fed beef, unsweetened protein powder) and complex starch (quinoa, yams, lentils, squash, turnips, and so on). Add "good" fats in moderation wherever you'd like them (coconut oil, avocado, macadamia oil, olive oil, raw nuts). Treat snacks like small meals. If you treat a snack as if it's different from a meal, it's too easy to mess up the nutrient balance. How To Balance Meals On the Go One simple way to plan snacking throughout the day is to get some divided plates with lids. They're available online and at variety stores. Follow the plate format described. Vegetables always go in the big section! If you have access to a refrigerator at work, perfect. Once you've created your solid and balanced meal, take the container to work. For a snack, just eat from the meal you put together. But! Eat using the proportions of the divided plate. Don't eat just one item in the container, no matter how good for you it may be. Eat the most from the biggest section (veggies). If you eat lunch out, this method still works for your snacks. If you eat lunch at your desk, prepare two containers - one for your lunch, the other a smaller meal to snack from as needed. If you're concerned about calories and weight loss, adjust the size of your lunch to accommodate the snacks. Can You Drink Your Snacks? Great question. One research study allowed participants to eat at will from a buffet, and compared the calories consumed by three test groups. Group 1 had no snack before eating from the buffet. Group 2 had a snack of 150 calories two hours before eating from the buffet. Group 3 had a 150-calorie snack in liquid form - juice, a shake or a smoothie. Group 2 participants, who ate 150 solid snack calories, reduced their average intake of buffet food by about the same number of calories. Group 3 participants, who drank 150 calories, did not reduce their buffet intake. So drinking juice could possibly add calories to your day. If you're thirsty, it's a body signal for water. There's much more to say about snacking, but the bottom line is to treat snacks as small meals. Build them the way you would a meal. Keep the nutrient balance the same as for a meal. Don't use snacks as an excuse to over-consume calories. Adjust your meals to take snack calories into consideration. Also, don't skip protein. The foods that give the highest satiety are protein foods. Americans tend to snack on junky foods, but let's not follow that example. In particular, avoid snacking on sugar. It's bad for your health and increases appetite. Who needs a bigger appetite with the holidays almost here?

Wednesday, November 18, 2015

3 Healthiest Foods for a Long Life, Strong Heart and Healthy Joints

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 more times per week nuts were eaten, the greater the reduction in risk of death. Those who ate more nuts had 29% less deaths from heart disease. Wild-caught salmon is one of the healthiest foods on earth. Oily fish such as salmon, sardines and mackerel were shown in a Swedish study to prevent the development of arthritis. The women in the study who ate just one serving of oily fish per week cut their risk of getting arthritis by 52%. Fish and fish oils have also been shown to be a good arthritis remedy for those who have it. One study from the Oxford University found that children who took fish oil supplements experienced better sleep at night, with fewer awakenings and nearly an hour more of sleep each night. Regarding the use of fish oil for the health of the heart and arteries, a study was done at the Columbia University Medical Center in New York. Researchers there found that a diet rich in fish oils can prevent the accumulation of fat in the aorta, the main artery leaving the heart. The beneficial actions of fish oil that block cholesterol buildup in the arteries were found even at very high fat intakes. Broccoli contains a potent rainbow of vitamins, minerals and plant nutrients. It is a cruciferous vegetable, meaning that it's in the cabbage family. One key ingredient of broccoli known as "sulforaphane" has been shown to have anti-cancer benefits. The International Journal of Cancer presented a study of men diagnosed with prostate cancer. Those that consumed cruciferous vegetables had a statistically significant 59% decreased risk of prostate cancer progression. Broccoli also contains a nutrient called indoles that can balance hormones by blocking excess estrogen in the body. This is important for women at the time of menopause when the level of progesterone drops to almost zero, while there is still estrogen present. An imbalance of hormones can contribute to menopause symptoms such as insomnia, hot flashes, irritability, night sweats, leg cramps, and mental depression. Eating some raw broccoli a few times a week can help reduce the symptoms. Broccoli should be eaten raw or lightly steamed in order to retain its higher levels of sulforaphane and provide the most health benefits. A study from the Netherlands showed that consumption of raw broccoli results in faster absorption and higher peak blood levels of sulforaphane compared to cooked broccoli. Make good use of healthy foods for good health and a long life. Jobee Knight is President of Nutrition Breakthroughs. She has written nutrition articles and provided effective natural remedies since 2001. These remedies include the natural sleep aids and joint and pain relief products made by Nutrition Breakthroughs. Article Source:

Monday, November 9, 2015

2 Great Reasons For High Fiber Diets ! Not Just For Constipation !

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.

Thursday, March 5, 2015

10 Most Filling Foods

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 feel full longer. Foods naturally rich in water can also make you feel full also, but for a shorter period of time. Some of the most filling foods include sweets and bad fats … but of course try to SKIP them. Instead, choose from among these filling healthy foods during and between meals to help keep you full throughout the day. #1: Eggs — Start your day with eggs. Studies show that eating eggs for breakfast can help in your weight battle. Women who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories. The protein will keep your hunger in check and provide lots of energy. #2: Berries — Get more staying power. Berries are some of the highest fiber fruits around. One cup of raspberries has 8 grams of fiber, twice what you’d get in an apple, for only 65 calories (a medium apple has 95 calories and only 4.4 grams of fiber). Frozen berries are available year round, so add them to protein shakes or yogurt for a filling meal or snack. #3: Vegetable soup — Start your meal with soup. Vegetable soup is low in calories, broth-based and full of high-fiber foods. You’ll be satisfied with a smaller portion of your main meal. Homemade soups are great to make when you have time, then freeze for a quick meal when you need it. #4: Whole Fruits — Whole fruit is a tasty and filling healthy food. They’re high in fiber, which contributes to fullness. Especially juicy fruits such as watermelons, peaches, and grapes also have high water content, which gives you a feeling of fullness. Plus, most whole fruits are loaded with vitamins and minerals. #5: Fish — Fish is one of the most concentrated sources of protein and is healthy in so many respects. Unfortunately fish today can be highly contaminated with toxins, so be sure to choose a safe fish to eat. #6: Black Beans — Toss them into a soup or salad. Beans are high in fiber and are another good source of protein. A half-cup of black beans will give you about 8 grams of protein along with 8 grams of fiber. Don’t overlook navy, pinto, and kidney beans, which are all healthy, filling and satisfying as well. #7: Broccoli — Load up. Vegetables are filling foods because they’re full of calorie-free fiber and water. Broccoli is one of the highest fiber vegetables. One cup of chopped cooked broccoli has 6 grams of fiber and only 50 calories, making broccoli a terrific hunger-busting food. Other vegetables to incorporate into your diet include kale, spinach, dark green lettuces, mushrooms, and carrots. #8: Oats — Avoid feeling famished. Oatmeal for breakfast provides enough energy to last until lunch. Oats are one of the most filling natural foods due to their fiber content. More importantly for feeling full, they are rich in soluble fiber, a type of fiber that absorbs water and expands in your stomach. #9: Nuts — Go crazy for nuts. A handful of nuts or seeds between meals are a great way to keep hunger pangs away. Nuts are high in protein and provide healthy fats. Both protein and fats contribute to fullness because your body processes them slowly. An ounce of nuts a day can help keep you feeling satisfied. #10: Quinoa — Try this high protein grain. Quinoa stands out among grains because it has more protein than most grains, about 8 grams per cup. Grains are great filling foods because they are loaded with fiber. Barley and bulgur are also great choices, with 31.2g and 25.6g of fiber per serving respectively. The Best Healthy Filling Foods for Losing Weight. A diet full of filling healthy foods is the perfect start to cutting calories and losing weight. So, reach for those foods rich in protein, fiber, omega-3 fats, and a healthy supply of water and you’re well on your way.

Thursday, February 19, 2015

Tips for Flexibility Training

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 are some guidelines: 1. Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better than nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience. A qualified personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you. 2. Consider Your Activities. Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves “the stability and mobility of the whole person in his or her specific environment,” says physical therapist Deborah Ellison. She recommends an individualized stretching program to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion). 3. Pay Special Attention to Tight Areas. Often the shoulders, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training. 4. Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries may need to take special precautions. 5. Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching. 6. Warm Up First. If you’re stretching on your own, don’t forget to warm up your muscles before you begin. Walking briskly for 10 or 15 minutes is a simple way to do this. 7. Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching. 8. Stretch Yourself--Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, says Ellison, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or exercise inspired by the work of Joseph Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness. 9. It’s Not Just for Wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance. 10. Do It Consistently. It doesn’t help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs--they’re dedicated practitioners of regular stretching! Visit my site for exciting Health and Wellness Tips/products. Helping You Live a Healthy Lifestyle !

Monday, February 2, 2015

In a Nutshell: The Health Benefits and Culinary Uses of Nut Meats

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, they are calorie-dense. Nuts range from 160 calories to 200 calories per ounce. To get their health benefits without breaking the calorie bank, it’s best to substitute them for other foods in the diet, particularly those high in saturated fat. This can be achieved with one to two ounces a day. It’s easy to lump nuts into one category, but what makes each nut meat special is its unique package of nutrients, taste, texture, origin and culinary uses. Here’s a taste ... in a nutshell. Pecans (Approximately 19 halves per 1 oz. serving) Rich in antioxidants and heart-healthy monounsaturated fats. Sweet, mellow flavor and meaty texture lend well to a variety of dishes, including salads, as a coating for fish and in sweets such as pralines and pecan pie. Cashews (Approximately 18 nuts per 1 oz. serving) Excellent source of copper and magnesium. Soft consistency with delicate, sweet flavor. Native to South America, but introduced by colonists to Africa and India. Commonly eaten as a snack, raw or roasted, but often used in Asian recipes and to make a rich, creamy nut butter or vegan cheese. Walnuts (Approximately 14 halves per 1 oz. serving) Integral part of Mediterranean diet, contributing to health benefits of this style of eating. Rich in antioxidants and excellent source of alpha-linolenic acid (ALA), the plant-based form of omega-3. Grooves hold onto flavors well and are delicious when seasoned sweet or hot. Oil can be used in dressings and sautés. Brazil Nuts (Approximately 6 nuts per 1 oz. serving) Largest nut commonly eaten. Grows wild on trees in Amazon rain forests. In addition to poly- and monounsaturated fats, contain more than 100 percent daily value for antioxidant selenium. Rich, creamy texture lends well to snacking, raw or roasted; and confections. Pine Nuts (Approximately 167 nuts per 1 oz. serving) Soft nut found inside cone of several varieties of pine trees. Good source of vitamin E and phosphorus. Standard ingredient in Italian cuisine and most known for its use in pesto. Light, delicate flavor also ends well to pastas, salads, sautés, breads and other baked goods. Hazelnuts (Approximately 21 nuts per 1 oz. serving) Also known as filberts, they are rich in monounsaturated fats and an excellent source of vitamin E, copper and manganese. Available in-shell, whole, diced, sliced and as a meal for gluten-free baking. Pairs well with savory, citrus and sweet flavors, particularly chocolate, and commonly used in confections. Pistachios (Approximately 49 nuts per 1 oz. serving) Contain antioxidants, including lutein and zeaxanthin. Eating in-shell helps slow consumption. Bright color makes for great addition to salads, grain dishes and as a coating for meats. Native to the Middle East, home of favorites like baklava, halvah and ma’amoul, a shortbread pastry. Almonds (Approximately 23 nuts per 1 oz. serving) Excellent source of vitamin E and magnesium, also provides calcium and folate.*Versatile ingredient, can be used whole, sliced, blanched to remove skins and as flour, paste or butter. California provides 80 percent of world's supply, but almonds are enjoyed in savory and sweet dishes globally. Macadamias (Approximately 10 to 12 nuts per 1 oz. serving) Native to subtropical rain forests of Australia, this nut is high in fat, but 17 of the 22 grams are monounsaturated. Excellent source of manganese. Unique rich, buttery taste and smooth texture lends to eating as a snack raw or roasted. Often baked into cookies and coated with chocolate. Please visit my website for great Health & Wellness products. LIKE me on Facebook FOLLOW ME on Twitter.

Saturday, January 31, 2015

Tips For a Better Nights Sleep

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 15-20 minutes in the early afternoon, if necessary. • Keep a sleep diary to track patterns. • Eat 3-4 hours before bed and avoid heavy meals. Some evidence suggests that a light carbohydrate snack before bed helps sleep. • If possible, protect sleep from intrusions (unexpected noises); consider wearing earplugs. • If you don’t fall asleep within 30 minutes, get out of bed and do something else until your body and mind feel tired. • Meditate, listen to soothing music, or create other nighttime rituals that signal it’s time to sleep. • Use blackout curtains to block light. • Buy and use a reliable, effective alarm clock. • Invest in a comfortable mattress and pillow. Visit me at for fantastic health and wellness products and great health tips !

Thursday, January 29, 2015

Tips for Eating Healthy When Eating Out

• 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 can chill the extra food right away, take leftovers home in a "doggy bag." o When your food is delivered, set aside or pack half of it to go immediately. o Resign from the "clean your plate club" - when you've eaten enough, leave the rest. • To keep your meal moderate in calories, fat, and sugars: o Ask for salad dressing to be served "on the side" so you can add only as much as you want. o Order foods that do not have creamy sauces or gravies o Add little or no butter to your food. o Choose fruits for dessert most often. • On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks. Visit me at for fantastic health and wellness products and great Health Tips !

Thursday, January 22, 2015

Moles and Melanoma

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 !

Friday, January 16, 2015

8 Natural Ways to Soothe a Sore Throat

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 severe post-operative sore throat. 6. Echinacea/Sage Sore Throat Spray Research shows an echinacea/sage throat spray worked just as well as a chlorhexidine/lidocaine spray in relieving symptoms of sore throat in 12-year-olds. Look for one over the counter at a health food store. 5. Get a Humidifier Dry air is an underlying cause of many sore throats, so a small humidifier in your bedroom may make your sore throat disappear. 4. Try Zinc Lozenges Zinc has been shown to reduce the length and severity of the common cold (which is often behind a sore throat), but you have to take it within 24 hours of your first symptoms. Sucking on a lozenge also increases saliva production, which is soothing for your throat. 3. Honey Try a tablespoon of raw honey to soothe and coat your throat. Research shows it can relieve symptoms of upper respiratory tract infection in children, and honey also has antiviral, antibacterial and immune-boosting properties. 2. Eat Chicken Soup Sipping hot chicken soup helps to ease congestion and respiratory tract inflammation, according to researchers at the University of Nebraska. It also contains carnosine, a compound that may stimulate your immune system to help it fight off infections. 1. Gargle with Salt Water Salt kills bacteria, eases sore throat pain and is even an effective tool for preventing upper respiratory tract infections. Try using one-half teaspoon of salt mixed in one-half cup of warm water, and gargling for 30 seconds, three times a day

How to Lose Weight and Keep It Off

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 they consume, a record of food intake can be a useful management tool. Becoming more mindful of what, when, why and how we eat is important for changing and maintaining behaviors. Weight Control Tip. For consistency, choose a day and time to weigh yourself weekly, and tune in to how your clothes fit each day. For people who are just starting out, it’s wise to record daily dietary intake in order to learn about eating habits, triggers and where adjustments can be made. As weight is lost and new behaviors become habits, this may not be as necessary. Use a reliable online food record or a simple spiral notebook. 2. Adopt an Effective Eating Frequency & Pattern When and how often one eats may determine weight. Studies show that eating four or five small meals/snacks throughout the day is associated with lower energy intake and reduced or no obesity risk, and eating less or more than this may actually increase the risk of obesity, perhaps more so in men than women (Westerterp-Plantenga et al. 2003; Drummond et al. 1998). In addition, skipping breakfast is associated with a higher body mass index and increased obesity risk. Weight Control Tip. Spread calories throughout the day. If you don’t eat breakfast, start eating a single item, like a carton of low-fat yogurt or a banana, within 1 hour of waking and then aim for a daily high-fiber breakfast made up of two to three different food groups. 3. Control Portions Paying attention to portion size is a proven strategy that can help people reduce energy intake and lose weight. Eating slowly and savoring the food will help control appetite and calorie intake. Shoveling food rapidly into the mouth blocks the body’s natural appetite control process. Weight Control Tip. Retrain skewed perceptions of what a serving is by measuring food for a few days with help from your hand: 1 cup = size of medium fist; serving of meat = medium-sized palm; cheese serving = two fingers; and a serving of oil = thumb tip. Teach yourself to slow down by choosing one meal a day (or week) that you purposely enjoy slowly, while sitting at a table. 4. Fill Up on Less Increasing intake of nutrient-rich foods like fruits and vegetables is a positive strategy for controlling portions. Thanks to water and fiber, low-caloric-density foods offer larger portions with fewer calories, so you fill up without filling out. Examples include fruits, vegetables, beans and soups. High-fiber foods also slow digestion and absorption and stabilize blood sugar, which helps control hunger and further aids weight loss. Weight Control Tip. Fill up on nutrient-rich, high-fiber foods to satisfy hunger and reduce caloric intake. Adults should aim for 25–35 grams of fiber per day and increase gradually. To control calories, choose fresh, frozen or canned fruits without added sugar over fruit juice and dried fruits. Please visit my website for more information