Friday, December 31, 2010

Want To Lower Your Cholesterol? Try Oranges And Grapefruits

By Miranda Laranjo

In the United States, it is estimated that nearly 20 percent of all adults suffer from some degree of high cholesterol. With much public health focus upon the risks of cardiovascular disease, there is a drive in our society to find ways in which to promote a healthier outcome without significant prescription medication usage.

To prevent life threatening cardiovascular events, there are a variety of diet, exercise and lifestyle choices that must be made. The ultimate goal, however, should be to reduce blood cholesterol levels. With this information in mind, many adults are focusing upon natural methods in which to promote a healthy lifestyle, consuming more fruits and vegetables.

When choosing fruits and vegetables, it is important to understand that specific types of fruits may have a more advantageous impact on the lowering of blood cholesterol when compared to other types of fruits. In fact, the specific consumption of flavanoids and limonoids, found in citrus juice, may be the key component of food that naturally reduces cholesterol. In fact, the flavanoids found in oranges and grapefruits, known as hesperetin and naringenin, respectively, may be the two most profound natural components in the fight against high cholesterol. To be effective, however, it is necessary to consume three servings of these fruits per day, over a four week period.

If your physician has advised that your LDL cholesterol levels are too high, it is important to find ways in which to reduce those levels. With proper diet and exercise, you can manage your cholesterol levels more appropriately and reduce your risk for a cardiovascular health complication. For immediate results, consuming three servings of oranges or grapefruits may provide a powerful impact. However, for some cardiovascular patients, especially those with ulcer or prior gastrointestinal complications, the consumption of high levels of citrus fruits may lead to other health complications. For this reason, ask your health-care professional about the use of liminoids and flavanoids in your cholesterol-fighting diet.

With cardiovascular disease a leading health concern in the United States, many adults are turning to natural ways in which to promote health. Since cholesterol levels are significant in the gateway to cardiovascular disease, it is important to manage your cholesterol levels in a smart way by consuming healthier food choices. If your physician clears your use of citrus fruits, try consuming three servings of oranges or grapefruits, over a four week period, to lower your LDL cholesterol levels significantly.

This guide will help you with raising HDL Cholesterol Levels to ensure you remain heart healthy.It is essential that you
regulate your cholesterol levels by taking care of your food intake. Visit

Monday, December 27, 2010

3 Super Foods To Get Rid Of Cellulite For Good

By Sean T Mcdade

So, you aspire to cure cellulite without going to the gym, without cream, and without expensive surgical treatments -- is that right? Well, then you've come to the right place! Right below here you'll discover three amazing foods which can not only cure cellulite into submission, they'll actually keep it from ever coming back too!

3 Foods That Protect Against & Cure Cellulite...

1. Fish: Fatty fish and fish oils consist of a plethora of essential amino acids that work on strengthening and fortifying skin cells. Stronger, more fortified skin cells will lead to improved tone & texture for your skin. In layman's terms, ingesting fatty fish and fish oils daily can minimize the appearance of cellulite (dimply skin).

2. Peas & Beans: Weakened connective tissue is a MAJOR reason why cellulite bumps and dimples start showing up. What beans, peas, & legumes do is they improve these tissues extensively. When they get strong enough, cellulite will no longer be able to push through and produce that dimply look, referred to as "orange peel". Add beans or peas to every one of your daily meals to give an extremely big boost to your connective tissues.

3. Nuts: Healthy fats, protein, and fiber are what makes nuts an incredible anti cellulite food. 1 or 2 handfuls every day -- Pecans, Walnuts, Peanuts, Almonds, etc. -- ought to be good enough. It's also necessary to keep in mind that most kinds of nuts can be VERY fattening if you do not control yourself. The last thing you'd want to do is to trade your cellulite deposits for REAL fat, right?

Are these the only three foods which can cure cellulite? No, of course not. There are at least a dozen other foods that can be eaten in order to protect against & get rid of cellulite deposits, but these are three of the best.

Looking for information on the absolute best ways to reduce cellulite? Then head on over to, one of the most trusted and informative cellulite treatment websites on the web.

Tuesday, December 21, 2010

4 Step Plan To Get Rid Of Acne Scars Easily

By Sean T Saunders

Acne Scars may most certainly put a damper on an individual's social life. In some instances, individuals suffer from very frustrating and embarrassing breakouts which make a total mess of their face and make them want to keep indoors and not socialize in any way, shape, or form. Should you be a victim of seriously bad breakouts, you must take control and find out how to remove acne scars so you may gain your confidence back.

Get Rid Of Your Acne Scars Easily...

Shed Your Dead Skin: It is vital to find ways to clear away your dead skin to ensure that new skin may grow. With that said, you really should begin using lemon juice as you clean your face. This will assist in shedding more layers of dead skin quickly and make scars less noticeable to the eye. Each layer that's removed is yet another step towards your acne scarring being totally wiped out.

Smooth the Skin Surface: Olive oil is known to be very efficient at smoothing the surface of the skin. This is of particular interest to individuals whose acne scars have caused an extremely rough skin surface. Dabbing olive oil over the areas a couple of times each day will help to smooth out those acne scars so you can reclaim an even skin tone and texture.

Healing Your Skin: Juice from cucumbers can be used to overcome acne breakouts. However, what many people fail to realize is that it's also a great method of healing the skin and getting rid of acne scars. Apply cucumber juice to your face daily and you should notice that acne scars are starting to slowly fade away.

Rejuvenate the Skin: One very powerful and all-natural way of rejuvenating the skin is by using tomato slices on the areas with acne scarring. Just put tomato slices on your face, and then leave them there for approximately 15 minutes. Tomatoes have wonderful healing properties since they're loaded with antioxidants; those of which help to repair the skin. Once you eradicate any & all dead skin (previous step), the tomato slices will help you attain a healthier looking skin surface soon after.

You now know exactly how to remove acne scars with 4 easy steps. Are these steps sure to eliminate acne scarring? Regrettably, no -- however, that doesn't mean they won't help. And besides, if these techniques don't work for you, there are still plenty of other, more effective ways of how to get rid of acne scars.

Whatever types of acne you might have, can help you to get rid of them fast! Their powerful natural remedies can cure acne breakouts in no time at all. Guaranteed!

Thursday, December 16, 2010

How To Choose The Correct Protein Powder Supplement For You

By Jim Duffy

The average diet has more than enough protein to meet daily needs, however, there are often times when the average diet becomes less than normal and may not be as adequate as it should be. Between the busy life that the average person leads and constant yo-yo or fad dieting, the fact is that what we should be eating quickly becomes what we do not eat and what we sorely miss.

For optimal health, every diet must contain the right amounts of the three macro-nutrients, protein, carbohydrates and fats. There have been many diets that have tried to severely limit or even eliminate one or the other of these vital building blocks of life, with little success. Yes, there are bad food choices among these three categories, but there are excellent food options among them too. While it is best that nutrition come from healthy, whole food choices whenever possible, it is not always feasible. We live on the run and on the road. Many of us spend most of the day with the steering wheel in one hand and a cell phone in the other. Eating healthy foods is hard enough, let alone trying to shop for and cook these options. We succumb to the lure of the drive-thru and then bemoan our chubby tummies. There is not enough time in the day to sit down for a meal that does not involve packets of ketchup or interruption by a cell phone call or the need to check our Facebook or our Twitter. When in our busy day are we going to fit in exercise?

While it should be next to impossible to have inadequate protein in the average diet, it is possible for those who are simply not eating at all because they think they can finally manage to get their weight under control if they do not eat solid food. What they succeed in doing is shutting down their metabolism all together. But, then what are they using for the energy to continue to live? Their body is burning energy stores, that is true, but only in limited amounts. What their body is actually burning might be their own lean muscle mass.

It is important that we not only become more educated about our health and nutrition needs and, but also about metabolism and weight loss. There are 34 million people in the United States who are medically obese. (Source: ) At any one point in the year, there are over 20 million people who are starting, in the middle of or giving up on a diet. (Source:

Many of those people will try sensible diets that are nutritious and have the right amount of calories for optimal health. Unfortunately, many more of them will choose a fad diet that will sadly fail for them. There are countless reasons that these people will give for the diets that they choose, with some of them using the lack of time as one of the reasons that they do not eat well. For them, opting for protein supplements might be a better way to protect their health and to make sure they are getting enough of this important nutrient each day. Whether they are looking for a protein supplement that can serve as a protein booster or a meal replacement, they need to know what the different types are, the advantages and disadvantages of each and what makes them different from one another.

If you are interested in finding a good protein supplement, there are a few things that you should be looking at, including the ingredients and the nutritional value. Here are some suggestions for the best protein supplements, including choices for vegetarians and vegans as well as for those who have food allergies.

A final note: if you have any medical conditions, including serious food allergies, it is important to make sure that you are consulting a doctor, a dietitian or a nutritionist before adding protein supplements to your diet plan.

The Protein Supplement Options

Protein supplements come in many different forms, including powders, bars, liquid supplements, shakes and even pudding. There is a weight loss program that suggests eating a pudding "shot" before each meal so that you eat less while enjoying your favorite foods. The protein in the pudding shot fills you up and protects against muscle loss. The choice of which protein supplement is right for your will depend on a number of factors. Obviously, a powder would have to be mixed before you consume it, making it more suitable for use at home. There are portable, battery operated mixers that you could use for these powders, or you could mix and take along your supplement. Premade protein shakes and drinks might be handy to use, but can sometimes come in larger sizes that are not easy to carry around or might be too large for a quick boost. Profect, a liquid supplement shot from Protica, is fast and easy to drink, with only 100 calories and a full 25 grams of protein per serving.

No matter what type of protein supplement you are looking at, consider its cost and its ingredients before making a final selection.

The Protein Powders

There are four kinds of protein powders: whey, soy, egg and rice. Among these, there are some that are single ingredient and some that are combination. It is important to read the ingredients of these powders, especially if you are allergic to one or the other of these types of proteins. If you are not sure about an allergy, stick to single ingredient powders until you know that they are safe.

Whey Protein Powder -- Whey protein is derived from milk and is the most common type of protein powder. There are two types of whey protein powder, a concentrate and an isolate. The concentrate is the most common and the least expensive in most cases. The concentrate contains 30-85% protein while the isolate has around 90%. The isolate also has less fat and less lactose than the concentrate.

In addition, the whey protein isolate has 50% more leucine than soy protein, which has the advantage of building more lean muscle tissues and lowering body fat.

The benefits of whey protein powder are that it boosts immunity, is an optimal source of amino acids, including the essential amino acids, it enhances muscle recovery after workouts and prevents muscle loss after workouts. It increases glutathione, an antioxidant that is important for a healthy immune system. Whey protein releases hunger suppressing hormones as well.

Its sole disadvantage is that it is not meant for those who are lactose intolerant.

Soy Protein Powder -- Like whey, soy can be either a concentrate or an isolate, with the isolate providing more protein. Soy is the only plant based protein that is complete, meaning that it contains all eight of the essential amino acids. (The human body makes many of its own amino acids, but cannot make leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine). Soy protein powder is derived from soy flour and is highly digestible.

The benefits of soy protein powder are that it improves the nutritional value of foods, lowers cholesterol and lowers the risk of heart disease. Soy protein powder is one of the few protein supplements that is appropriate for a vegetarian or vegan diet.

The disadvantage is that it is not meant for those who are allergic to soy or soy products.

Egg Protein Powder -- Eggs are the perfect protein source, and are the protein that all others are judged and evaluated against. Eggs are complete proteins, meaning that all eight essential amino acids are present. The protein powder is created from egg whites so that it is fat free. Egg protein powder is the highest source of the amino acids alanine, argine, glycine and methane.

Its disadvantages are that it is not meant for those who have egg allergies, and it is not for vegans.

Rice Protein Powder -- Rice protein powder is derived from brown rice and is a complete protein source. The biggest advantage of rice protein powder is that it is hypoallergenic and is perfect for those who have any kind of allergies. It is also perfect for vegetarians and vegans.

Its disadvantage is that it may not be easy to find.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for bariatric patients. You can learn more at - Copyright

Thursday, December 9, 2010

What Are The Health Risks Of A Vitamin D Overdose?

By Victor Properties

Vitamin D is essential to your good health, but like everything else, it should not be overdone! It is possible to experience a vitamin D overdose, especially since we actually need fairly low levels of vitamin D in our bodies to function.

What causes a vitamin D overdose? Exposure to sunlight is the primary source of vitamin D, and as little as fifteen minutes of sunlight "therapy" three times a week is all you really need for your body to produce the vitamin D you need. You cannot overdose on vitamin D by getting too much sun, though, as your body only produces what you need.

You will probably also not experience a vitamin D overdose from food sources. Too many supplements are often to blame for excessive vitamin D intake, as your body cannot shut down the absorption of vitamins from supplements. This can cause the build up of vitamin D to toxic levels. Ironically, toxic levels of vitamin D are often the result of therapeutic prescription of the supplement due to an original deficiency - high levels may have been prescribed for patients with rickets, for instance.

A vitamin D overdose is never the result of a single high dose, rather the levels of toxicity in the body builds up in the body's fat cells over time. Most nutrients that we consume too much of, the body simply gets rid of; however, with vitamin D it has no such mechanism, but stores the excess in the fat cells. It is the stored vitamin D that eventually leads to toxic amounts in your body.

The upper intake levels for babies are 25 micrograms, while for older children and adults, 50 micrograms per day are sufficient. Children will suffer from toxicity more quickly than adults.

What are the health risks of a vitamin D overdose?

1. Because vitamin D has primarily the function of encouraging calcium absorption, high levels of calcium in the blood is possible. This could lead to excessive calcium in the intestinal tract.

2. High levels of phosphate and calcium in the lungs, heart and kidneys, which can damage your organs permanently.

3. Loss of appetite, nausea, vomiting and weight loss.

4. High levels in the kidneys can lead to kidney stones, renal failure and excessive production of urine.

5. If you are pregnant, a vitamin D overdose can cause deformities in your baby.

6. Other symptoms include bone pain, fatigue, excessive thirst and dehydration, itchy skin and deafness.

An overdose can be treated by simply stopping the intake of supplements, and lowering the amount of calcium you ingest until the symptoms stop.

Always consult your doctor before taking vitamin supplements, and in the case of vitamin D, when you get a lot of sun exposure, you will probably not need to take vitamin D supplements at all. Vitamin D in the correct amounts is essential to good health.

Learn more about Stop by Victor Properties's site where you can find out all about and what it can do for you.

Tuesday, December 7, 2010

Some Natural Remedies For Ear Nose And Throat Ailments

By Anne Jansen

Ear nose throat illnesses are the most common ailments that
are reported each year. Most of the trips to the doctor's
office are about ear nose throat worries. The common
ailments ENT physicians treat are nosebleeds, ear
infections, sleep apnea, sinusitis, allergies, and
tonsillitis. Although there is no substitute for a visit to
the doctor's office, natural cures you can try at home
can give you fast relief.

Drinking a great deal of water and other fluids like fruit
juices can help loosen congestion. Warm herbal teas - such
as chamomile tea (for sore throat), thyme tea (natural
expectorant), peppermint tea (natural decongestant), and
aniseed and holy basil tea (for express cough relief) - also
give express relief from ear nose throat ailments.

Steer clear of alcohol and caffeinated beverages during ear
nose throat ailments. They only make your dehydration worse.

Chicken soup is not only for the soul, it is also for your
colds and cough. It is efficient in relieving cold and flu
symptoms. It acts as an anti-inflammatory and it accelerates
the movement of mucus to help lighten congestion.

If you have a sore throat, gargling warm water with a half
teaspoon of salt
can temporarily relieve the pain. Add
antibacterial action by adding essential oils such as lemon,
bergamot and tea tree to your warm salt water gargle.

Inhaling aromatherapy steam during sinusitis attack can help
unclog your airways. Adding essential oils such as anise,
peppermint, or eucalyptus to the steam inhalation offers
anti-inflammatory, analgesic, and antibacterial properties
to your aromatherapy steam.

One of the best herbal medicines in the kitchen is garlic.
Its antimicrobial properties are truly efficient in curing
ear nose throat complaints, such as laryngitis and ear

Many can attest the effectiveness of herbal home remedies
for common ear nose throat health conditions. However, they
are best used as preventive measures only. Use home cures
during the first stages of the problems. Remember, don't
ignore symptoms when they persist. Make it a point to see an
ENT doctor if the complaints seem to continue on for several
days or more than usual and if you feel that they have aggravated.

For problems concerning ( snoring,
only trust qualified ( ENT
specialists. This article,
Natural Home Remedies To Treat Common Ear Nose Throat
Problems is available for free reprint.

Friday, December 3, 2010

Improve Your Energy And Endurance With Liquid Oxygen

By Tracy Woods

A liquid oxygen supplement can boost your endurance and
energy levels. Most of these supplements are made with
water, sodium bicarbonate, electrolytes, potassium chloride,
and various other compounds. They not only improve
endurance, but they help with headaches, jet-lag, hangovers,
altitude sickness, and fatigue.

Studies have revealed that a healthy person only gets half
the amount of oxygen needed to enjoy life to the maximum.
Living in an environment that is oxygen deficient starves
body cells of nutrients. This prevents the flushing out of
waste and toxins which causes the blood to become poisoned
and dirty.

The human body is an incredible piece of machinery. In
addition to its numerous functions, it can also eliminate
dangerous organisms. The white blood cells fight off disease
by feeding super-oxide to the damaged cells. Super-oxide works
the same as nascent oxygen. This boost enables new white
cells to form and they instantly join the battle against the

If used as a supplement, oxygen continually helps the growth
of these vital new white cells in order to keep the body
energetic, healthy, and strong. When the oxygen is bottled,
stabilized oxygen is used to prevent the oxygen from being
released until it is needed. This is accomplished by the use
of compounds made of oxygen atoms that work as buffers.

Stress can be reduced by taking an oxygen supplement. When
we are stressed, breathing becomes shallow and fast. This
only accentuates the problem because the body is deprived of
oxygen. Additional oxygen will normalize the heart rate and
have an overall calming effect.

You can also use liquid oxygen as a nasal spray, inhaler,
mouthwash, gargle, and as a colon cleanser. Boost your pets'
energy levels and immune systems by adding it to their
drinking water. You can prevent bacteria from tainting your
fruit and vegetables by spraying them. Apply on indoor
plants to keep them healthy and fresh.

Improve your physical endurance and energy this month with
stabilized oxygen. Get the details this month in our best
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Sunday, November 28, 2010

Melt The Fat Away With These Fat Burning Foods

By Tiffany Blanchard

It's extremely important to maintain a healthy body since
being overweight can cause a variety of health problems.
Many Americans have a very poor diet that is nutritionally
inept due to the fact that processed foods make up the bulk
of their diet. This can result in not only weight gain
through added fat, but poor health, as well.

Luckily, there is an easy way to help fix this problem.
There are certain foods that actually help you burn more fat
than others. So, let's jump in and see how these fat burning
foods can help you!

Now, you may think that just by eating foods you are going
to lose a ton of weight. In order to lose a large amount of
weight you must create a calorie deficit and it helps to
exercise. However, these fat burning foods will aid in the
process of shedding the fat on your body

The word you need to become familiar with is the word
thermogenic. This means that your body must use its own
energy to digest them so that you can use the nutrition from
them to live. All food that you consume is a thermogenic
food. However, there are some truly great thermogenic foods
that you can eat so you can burn fat efficiently.

Turkey and chicken are great fat burning foods. The breasts
of these foods are not fatty, but very lean. They are high
in quality protein so that you can grow muscle and burn fat.
They are very healthy foods.

Game meats are very good fat burning meats. The type we are
talking about are venison and elk meat. Elk meat is not
usually what people eat, but deer meat is more to people's
liking. If you are not a fan of bison you may be soon after
you eat it since it is very tasty and a great fat burner.

It has been known for some time that any fish is very good
for you. Tuna is a fish that is most consumed by the average
person, but any fish that you buy will have great fat
burning properties. Another example is salmon.

Egg whites are another great fat burner, and they are
relatively inexpensive. All of these are rich in protein and

These are great fat burning foods that will make a
difference in how you feel. They are easy to prepare and
they taste great, while giving you the protein you need to
build muscle and burn fat.

For additional fat burning and low calorie food choices to
help you lose weight check out this site regarding
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Tuesday, November 23, 2010

Why Walking Is A Fantastic Form Of Exercise

By Hamish Hayward

Walking is a fantastic form of exercise that's suitable for
the vast majority of people. It's a low impact workout which
has, in comparison with other sports and exercise methods, a
very low risk of injury. It can be fitted into your schedule
whenever it suits you best - there's no need to find the
time to squeeze in a trip to the gym, and no monthly
membership fees to pay either.

There's no shortage of opportunities to introduce walking
into your daily routine. One very common suggestion is to
leave your car at home and walk to work or school. Even if
the distance involved means that that isn't a realistic
option for you then just take the car as normal but park it
in the faraway corner of the parking lot. If you travel on
the bus or the subway then maybe you could get off a couple
of stops early and walk the remainder of the way. During
your lunch hour, go for a short ten or fifteen minute walk
around the block.

These relatively small changes to your daily routine can, if
applied consistently, provide you with some very significant
benefits. Walking can reduce the risk of heart problems and
stroke as well as helping to reduce blood pressure levels.
It can help to combat anxiety and depression and it will
help you to sleep better. It can even lower the risk of
certain types of cancer - and recent studies suggest that it
may help to avoid Alzheimer's disease. Regular walking will
give you more energy and leave you feeling less tired during
the day. Walking on a regular basis will also help you to
lose weight - which for many people will be one of the most
attractive benefits.

That's an incredible list of benefits for an activity which
can be performed by the vast majority of people and which
requires no equipment apart from a pair of comfortable
shoes. If you want, you can get special exercise shoes which
will increase the effectiveness of your walking workout -
but a stout pair of shoes that don't give you blisters is
all that's really needed.

One piece of inexpensive equipment which you may find useful
- but which isn't strictly necessary - is a pedometer. These
can be worn on your belt or tucked away discreetly in your
pocket and will display your results in terms of the number
of steps taken, the distance covered or the number of
calories burned. You may find it easier to stay motivated
and keep walking consistently when you have some data to
work with.

If you don't already own one, then an mp3 player might be
something else to consider. It's not strictly necessary -
but the miles and the time will pass much faster when you're
listening to your favorite tunes.

It's almost incredible to think that such small changes in
your daily routine can produce such significant health
benefits for you. Make walking an integral part of your
daily routine. The sooner you start, the sooner you'll feel
the benefit.

Thursday, November 18, 2010

How To Fail At Weight Loss

By Galilee Barbarossa

Millions of people in America are trying to lose weight
without much success. There are many reasons for this
failure, although most would rather give up than fix their
mistakes. Weight loss is hard! Without a little patience and
knowledge about nutrition and exercise, your best weight
loss plan may crumble. Learning the top reasons why weight
loss plans fails is important so that you do not make these
mistakes in your own life.

First, many weight loss plans fail because the people trying
to lose weight follow too strict of a diet.
When you cut
back your calories, you will burn more than you eat, so
you'll lose weight, right? If you do this gradually, then
yes, it works like a charm. However, if you suddenly cut too
many, you won't lose any weight at all because you
metabolism will slow down. You also put yourself at danger
of not getting enough of the vitamins, minerals, proteins,
and other nutrients you need every single day in order to
stay healthy.

Another common mistake is trying to go at weight loss alone.
Everything you do regarding weight loss, from dieting to
exercising, will be a hundred times easier if you have a
partner because you will push each other not to quit.
Working with a support system on a large scale is also
important. Your friends and family should know that you are
attempting to lose weight so that they can help you in the
process, and not tempt you by doing things like baking you
cookies or taking up your gym time. Also, remember that
professionals, like doctors and trainers, should be part of
the weight loss plan to help you shed the pounds.

Setting unrealistic goals is another good way to fail at a
weight loss plan.
When you set goals that you can't easily
reach, you push yourself to move forward and will feel
successful even if you fall short. However, when you set
impossible goals, you will find that you are easily
frustrated. Don't weigh in every day, don't completely cut
out all of the foods you eat on a regular basis, and don't
exercise to much right away. Gradually build up to reaching
the goals you really want for your life, but smart out with
smaller ideas.

Lastly, simply know yourself. Weight loss plans fail when
you attempt to be something you are not. Maybe you have wide
hips-a weight lose plan won't completely change that, for
example. You have to be happy with yourself on the inside
before you change things on the outside in order to succeed
at losing weight.

( immediate weight loss.

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life. For more information about about our product click the

Thursday, November 11, 2010

Want A Healthy Heart? Exercise In The Correct Heart Rate Zone

By Javier Eis

Everyone understands that exercising is vital to staying
healthy; however a lot of people are unaware of the fact
that when they exercise they should stay within a
predetermined range. This range is called the Heart Rate
Zone(hrz). Working out within this given range is important
not only when trying to lose weight, but also for overall
heart health.

In order to find out your heart rate zone you first need to
figure out your maximum heart rate. This is done by taking
the number 220 and subtracting your age. For example if you
are 20 years old you would take 220 minus 20 and get an
answer of 200, therefore your maximum heart rate is 200
beats per minute.

When you have completed the process for finding your mhr you
can then move on to determining where your hrz is. Next take
your mhr and times it by sixty percent and again times
eighty percent. The two new numbers you now have make up the
book ends of your heart rate zone.

These bookends are what you want to keep your heart rate in
while you are exercising. By doing this you are making sure
that your heart is able to efficiently keep oxygenated blood
circulating around your body. If there comes a point where
your heart is working too hard or not hard enough your body
will not have the oxygen it needs to continue with the
workout or activity.

By staying in this provided range you are also effectively
burning calories. As we all know the more calories you burn
the less that are left to turn into fat. This heart rate
zone allows your body to do double duty in keeping your
heart working effectively while also helping you to burn
those extra calories.

This is also important for losing weight as well. If your
body is able to work effectively delivering nutrients and
oxygen to the muscles and organs that need it you will be
able to continue moving. This will allow you to burn more
calories and in the end lose more weight.

Tuesday, November 9, 2010

Try Freezer Cooking For Tasty, Economical Meals

By Christine Szalay-Kudra

A lot of people enjoy cooking every night but it can become
boring. If you have a busy day, having to think about what
to make for dinner can be stressful, especially if you are
going to have very little time to cook that day.

The easy solution is to cook once a week or once a month,
divide the food into portions and freeze it. Another name
for this once a month (or week) cooking is freezer cooking.
Imagine spending one day making a month's worth of dinners
and then having twenty nine days where you do not have to
cook. Looking at it like that, it is easy to see the appeal
of once a month cooking.

The Best Recipes for Once a Month Cooking

There are all kind of meals, which freeze well, and they
will taste just as nice when they are thawed as when you
first made them. Cooking big batches of food is a real
time saver and if you have a busy weeknight coming up, you
can simply thaw your family's evening meal in the
refrigerator overnight and it will be ready to warm through
in the evening.

You can often get great discounts when you buy in bulk. A
big package of boneless chicken pieces, for example, works
out cheaper per pound than buying a pair of chicken thighs
or chicken breasts. Perhaps you spot some ground lamb on
special offer one week or turkey another week.

There are freezer recipes for all kinds of meats, poultry,
and fish. Meat and poultry in sauces and soups keep for up
to six months. You might want to make some tasty family
favorites like
chicken curry or beef stew. Beef bourguignon, chicken tacos,
and beef lasagna are other freezer cooking ideas.

Freezer Cooking Tips

Pick a day when you will not have many commitments or
interruptions. Make sure there is enough space in your
freezer and make sure you have all your necessary
ingredients ready. Remember too that you can save time
buying other frozen foods on special offer like precooked
meatballs or cooked shrimp. Simply add these to your thawed
meals to liven them up.

You can either cook one kind of meal at a time or have
several on the stove or in the oven, depending on your
cooking experience and what you feel comfortable with doing.
When you cooked meals are cool, divide them between freezer
bags or plastic food containers, seal them, and wipe the
edges clean. You will be able to fit a lot of meals in the
freezer if you store them flat in zippered food bags.

You will need a lot of plastic wrap and aluminum foil,
freezer bags or plastic containers. You will also need a
marker pen to write the name of the meal, the cooking date,
and any special cooking instructions.

Sometimes you can make a creamy dish but cream does not
freeze well so leave it out of the meal and add it when you
reheat it. Potatoes do not always thaw well either, so you
can either use slightly undercooked barley or pasta as a
replacement or add fresh potatoes when you reheat the dish.

Saturday, November 6, 2010

How To Prepare Your Skin For Winter

By Maria Cole

Christmas is the time when we celebrate, see relatives, go
to parties, and knock ourselves out shopping for the ideal
gift! Sadly, it's also the time when we overlook our skin.
This is bad because the climate change can greatly affect
our skin, leading to dryness, cracking and bleeding. To keep
your skin looking great in this cold season and prevent
winter dryness, here's what you should do:

Always carry a hydrating lip balm and hand moisturizer in
your bag or purse. Use them as often as possible even if you
think the weather isn't too cold. This will prevent skin
cracking and bleeding and prevent overall damage to your
skin. Baby oil is another alternative that can be used on
the hands and other problem areas; however, this can be
messy and isn't quickly absorbed by the skin. Avoid hand
sanitizers with alcohol as they can rob the skin of moisture
and make things worse for you in winter. If you can't wash
your hands, use an alcohol-free sanitizer instead.

The icy weather can likewise be rough on your hair and scalp
so take care of it during winter. The dry weather removes
the scalp's natural oils so get regular deep conditioning
treatments at the nearest hair salon. The extra conditioning
keeps your hair shiny and nourished even in harsh weather.

Avoid long hot baths at this time because hot water will
strip oil from your skin and cause dryness. A warm bath or
shower is recommended. When bathing, don't scrub your skin
with a loofah or scrub too often since this will lead to
bruises, especially during winter. Don't use exfoliating
bath scrubs either. Instead, use moisturizing bath gels and
scrubs to add extra moisture to your skin.

To nourish the skin from within, drink plenty of water in
winter to keep your skin well hydrated. Water increases skin
elasticity and prevents premature aging. Fruit juices are
good too since they nourish the skin and supply your body
with vitamins and minerals that are good for your skin. The
weather may be cold but that shouldn't prevent your skin
from looking great, and a lot of damage and discomfort can
be avoided by taking a few simple steps.

Tuesday, November 2, 2010

Can Back Exercise Help Back Pain?

By Kevin Rudick

Performing back exercises can be a very important strategy
for relieving back pain. However, it is important to know
the right exercises to do so that you don't make things
worse. Thus, it is our suggestion that you seek the advice
of a physician or physical therapist prior to beginning any
new routine.

Great benefits can be had from yoga-based movements intended
to stretch the spine, as they help build back strength and
flexibility which increase physical endurance. Several types
of back complaints can be helped in this way, and more
severe conditions such as herniation of the discs can
possibly be prevented.

Other back exercises that are effective for pain relief
include forward and backward bends, side bends and spinal
twists. In most cases you can perform different versions of
these according to how flexible your back is. For example
you can do a spinal twist sitting on a chair, sitting on the
floor or lying on your back (the supine spinal twist).

You must take care to always keep your stretching balanced.
This means that if you curl or twist the spine in one
direction, you should balance this with a stretch in the
other direction. Most of us are more flexible on one side or
the other so you will probably find that you can take a
stretch further in one direction. Just go as far as you
comfortably can on both sides, no more.

Abdominal exercises can also help in strengthening the back
muscles, especially those of the lower back. The classic
abdominal crunch or the bicycle crunch can help prevent back
pain as well as giving you a firmer, stronger abdomen.

Back exercises are not like many workouts where you aim to
feel the burn. You should feel a stretch in the targeted
area, but not actual pain. Always stop if the exercise
becomes uncomfortable. Excessive stretches do not produce
worthwhile benefits.

Kevin is a contributing writer to the
( Back Pain Sciatica
site. You might be interested in his latest article: Finding
the Best
Sciatica Chair.

Sunday, October 17, 2010

9 Reasons To Include Fiber In Your Diet

By Joey Bishop

If you've been looking for a way towards a high octane diet
plan, you are going to find soluble fiber to be precisely
what you need. Although studies have proven fiber to be
potent, lots of people aren't taking this nutrient

To help you fuel your wellness with fiber, here are some
facts to help.

1. Dietary fiber fights illnesses. A diet full of fiber may
help to prevent colon cancer and heart problems. High
dietary fiber helps the body to eliminate cholesterol by
binding it in the digestive tract. For thousands of years,
soluble fiber has been utilized to stop constipation.

2. Soluble fiber can actually assist with overindulging. All
high fiber foods will take longer to chew and absorb, making
a person feel satisfied longer

3. Most popular foods don't have enough soluble fiber. If
you want the more well-liked foods, you most likely need to
increase your ingestion of soluble fiber.

4. Grains offer the most fiber. Soluble fiber is in fact
plant matter that individuals can't break down. The best
sources are whole grains and concentrated grain products.

5. Youngsters require fiber as well. Children that are older
than 2 years of age must eat a daily intake of dietary
fiber. Kids are most open to soluble fiber found in fruit,
vegetables, and also fortified breakfast cereals.

6. A lot more dietary fiber needs a lot more h2o. In order
to keep soluble fiber moving through your digestive tract,
you'll have to consume plenty of water. Together with your
diet of fiber, you may need eight or more glasses of water
every day.

7. Dietary fiber cannot be cooked away. Whenever you cook
your fruits and vegetables, don't be concerned about cooking
the fiber out, because it stays. The fiber found in fruits
and vegetables are certainly not just in the skin or
in the peel.

8. You can get enough dietary fiber. If you eat a lot more
than 50 grams of soluble fiber in a day, you can get
diarrhea and bloating, which can restrict your system's
absorption of additional key minerals.

9. Consuming the correct amount of fiber in your diet does
not have to be tough.
Even though you might think so,
getting the amount of fiber you'll need just isn't extremely
hard to do. Almost all you need to do is take in the proper
food items and you will be on the way to a fiber abundant

Among the important ingredients to healthy eating, fiber
is one area you don't want to skip. Soluble fiber can assist
many different purposes, which were included above. In the
event you aren't getting enough dietary fiber in your diet,
you ought to do something about it now instead of holding
out right up until it's too late.

Friday, October 15, 2010

How Accurate Is The Body Mass Index For Healthy Weight?

Though one of the most popular tools used today to determine whether someone is at a healthy weight or not is the BMI, body fat and lean muscle tissue don't figure into the equation. This has led many experts to discount BMI as an archaic measurement that isn't accurate for many people. What is BMI, and why is it a good measure for some, maybe, and completely wrong for others?

BMI, or body mass index, was created in the early 1800s by Adolphe Quetelet. Because of that, it's sometimes called the Quetelet index. It's nothing more than a way of comparing a person's weight to his or her height, and determining if his or her weight falls into a healthy and normal range. The BMI is still used today pretty much as it was when Quetelet invented it.

The formula for figuring BMI (body fat, bone and frame size, muscle and body type aren't included in that) is this: Take your height in meters squared (your height times itself) and divide your weight in kilograms by that number. For example, if I'm 5 feet tall, that's about 1.5 meters. To square that number, take 1.5 times 1.5. The result of that is 2.5. So if I weigh 120 pounds, that's about 54.5 kilograms. Divide 54.5 by 2.5 and I get 21.8 as my BMI. The normal weight range is from 18.5 to 24.9, so 21.8 is classified as a normal weight. Underweight is considered 18.5 and below, while overweight people will calculate a BMI of 25 to 29.9. A BMI of 30 or greater indicates obesity.


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BMI, body fat and general health can all be used as signs of how fit a person is. But where general health is pretty self-explanatory and the percentage of body fat clearly shows whether a person gets enough exercise or not, BMI is a bit trickier.

People with a lot of muscle don't show accurate BMI readings. Because muscle weighs so much more than fat but takes up less space, a relatively small statured person can carry a lot of muscle weight without looking huge. BMI doesn't take that into account. Football players, professional wrestlers, bodybuilders, and virtually any athlete who has a lot of muscle is going to measure as overweight and even obese according to the BMI. So it's not accurate for them. Is it accurate for everyone else?

The answer to that is yes, and no. It depends on you. The BMI typically doesn't show an accurate result for children. And extremely tall or large-framed people will show overweight or obese classifications more easily because of the extra weight from their bones and muscles. So for very short, tall or muscular people, the BMI appears to not be a good tool.

There's also no distinguishing between men and women in the BMI. Body fat is more natural for women who are supposed to have more than men, so some sort of distinction in the measurement of the sexes would help the BMI's accuracy.

Sunday, October 10, 2010

5 Of The Best Natural Appetite Suppressants

By John Turner

One of the hardest thing when you are trying to lose weight
is controlling your appetite. You can control your hunger
without turning to pills or chemicals that may harm your
body. When it comes to suppressants, you have to decide what
works best for you, either taking supplements or just the
natural ways. But supplements can be expensive.

Mother nature has provided a number of natural appetite
suppressants namely water, broth, green leafy vegetables,
pickles, and apples. So with these, you do not have to take
any supplements or pills to control your hunger. You should
always keep these foods within reach because you never know
when hunger bug will strike.

Simple drinking water. Water is an amazing substance. Your
body is 55 to 60 percent water, so this is a substance that
you constantly need to renew. But, water has other effects
as well. If you get hungry and it is not meal time, you will
often find that drinking an 8 ounce glass of water takes
away hunger. Wait 10 minutes after drinking the water before
eating anything. Most of the time, you will find that you do
not need to eat.

It is unfortunate that some people do not like drinking
water because it does so many great things for your body. If
so, organic vegetable broth is a food that could fill you
up. The body treats water as a liquid, but it treats broth
as a food. This means that broth satisfies your body's need
for food. Try chicken broth and you will only take in 20

Green leafy vegetables. Green leafy vegetables are the third
of our natural appetite suppressants. They have so few
calories that you do not even have to count them! In fact,
many of these can even be considered negative calorie foods
because it takes more energy for the body to digest the
vegetables than it is calories. If you are going to use
salad dressing, find a very low calorie dressing and use it
sparingly. You should not use more than 100 calories of
dressing on a big bowl of salad greens.


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Pickles are not just for pregnant women anymore. It is
possible to eat an entire jar of these natural pickles and
consume only about 50 calories. You want to look for the
natural organic pickles found in health food stores or in
the health food section of your favorite grocer. And you can
eat an entire jar of pickles without feeling any guilt!

Apples. Apples are great natural appetite suppressants.
Apples may be the highest calorie food on this list, but
they are packed with fiber. An apple will fill you up for a
long time. They are also sweet, so when you crave for a
cookie, grab an apple instead.

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Tuesday, October 5, 2010

The Tremendous Cost Of A Smoking Habit

By Anderson Slempski

The tremendous cost of a smoking habit can be counted in
monetary terms, but also mounts up in loss of health, loss
of life, and human suffering. Compared to these results of
smoking, the price of a pack a day is trivial.

The word tremendous is an apt one, for this harmful practice
has shattering consequences. To begin with, the price of
cigarettes has gone up about as fast as the economy has gone
down. Throwing money away on something so bad for you makes
no sense at all, but then that is the sad reality of an

The smokers puts their money down for fragrant white tickets
to the high risk seats, where they can play the odds with
congestive heart disease, heart attack, stroke, emphysema,
and cancer. Like all those with a compulsive gambling
problem, the fact that the odds are stacked against them
means nothing compared to the satisfaction of the next

Besides cigarettes, there are other tobacco products that
carry just as much risk. Young athletes who start chewing
tobacco for fun become addicted, and find that they can't
stop when they are old enough to understand the dangers. One
day they may face losing the lower part of their face to
mouth cancer. The pleasure of savoring cigar smoke by
holding it in the mouth can result in gum disease, can
damage the tongue, destroy the sense of taste and smell, and
cause mouth cancer.

Even before the final bill comes due, smokers have paid the
price in health. They are too short of breath to enjoy the
exercise they should have, they can't climb stairs or take a
good deep breath of fresh air, they can't work or play very
long without needing a break, and they get irritable and
nervous if they go too long without their 'fix'.

Others who may not smoke themselves can be exposed to
harmful second hand smoke. The dangers of this have led to
recent legislation that makes most restaurants and public
places smoke free areas. Children especially suffer the ill
effects of their parents smoking in the home or the family
car. Another hazard for children is the bad example that
their parents are setting for them.

Finally, think about the people left alone after the death
of their lifelong partner, dead of the effects of smoking.
Or the kids growing up without a parent, the baby injured in
the womb, the brilliant actor or musician or scientist or
doctor who cannot live to do all they could have done for
the rest of us. What waste of human potential. What a cost
to all when medical facilities are overfilled with those who
traded health for an addiction to nicotine.

A consequence of this addiction is the painful attempts to
stop. Not only does the stopping period cause physical
symptoms, the mental strain is so bad that many people
simply cannot do it. In desperation, they buy the patch and
chew the gum, eat too much, yell at the kids or kick the
dog, bum cigarettes off their friends while promising to
never buy another pack, get hypnotized, and then often give
up and let the monkey climb back on. Ask them, and they will
tell you the attempt was true misery.

Money, quality of life, health, and longevity - all of these
are some of the tremendous cost of a smoking habit.

( Stop smoking and
weight loss are two of the most important things people are
trying to do in this day and age. You should get in with
something huge and learn how to achieve the goals you have
in mind.

Saturday, October 2, 2010

The Best Food Sources Of Vitamin D

By Andrew Desjardins

The health advantages of vitamin D are well known. Vitamin D
is crucial in supporting the absorption and depositing of
calcium into our bones, ensuring that bone density and
strength is enhanced, to a large degree preventing diseases
of the bone. Are foods with vitamin D the most important
source of vitamin D?

The most important supply of vitamin D is our own bodies. It
is the only vitamin that is actually synthesized by our
bodies, but it needs sunlight to trigger the synthesizing
process - that is why it is sometimes called the sunshine
vitamin. In some geographic areas people can actually
experience a deficiency in vitamin D because a lack of
sunlight exposure. As a matter of fact, this lack of
sunshine, and the resulting lack of vitamin D, has been
linked to various diseases, including depression.
Foods with vitamin D are one way of supplementing our
bodies' vitamin D requirements.

There are actually not very many foods with natural vitamin
D sources in significant amounts. There are foods that have
been fortified with vitamin D, and these are a valuable
source, although in itself will probably not be sufficient.

The following are known as foods with vitamin D:

Mushrooms (especially Shiitake & Button): Probably the only
source of dietary vitamin D suitable for vegans, these
mushrooms have surprising amounts of vitamin D. They are
also rich in the B vitamins. If you purchase the dried
versions, make sure that you buy those that have been dried
in sunlight.

Mackerel, Salmon, Herring, Tuna, Sardines: - in fact, most
fatty fish that are also rich in Omega 3 fatty acids are
good sources of vitamin D. A portion of mackerel can
actually supply up to 90% of your required daily intake.
Sardines in particular are excellent sources of dietary
vitamin D.

Cod Liver oil: Cod liver oil was one of the first sources of
vitamin D used medicinally for children with rickets. It is
very rich in Vitamin D and omega-3 fatty acids; one
tablespoon of oil a day is sufficient. Research has shown
that cod liver oil prevents osteoporosis as well.

Eggs: Although only containing small amounts, eggs are
another food source for the vitamin.

Liver and liver products are also foods with vitamin D.

Fortified foods with vitamin D: Milk is generally fortified
with vitamin D in the usa, with 98% of the milk supply
containing significant amounts of the vitamin. Read food
labels before making purchasing decisions, as orange juice,
pastries and margarine are routinely fortified as well.

Supplementing your vitamin D intake with vitamin supplements.

It is very important to have sufficient amounts of calcium
and magnesium along with vitamin D supplements.

The health advantages of Vitamin D are incontrovertible.
Most people should get enough of the vitamin with sunlight
synthesis and in their diets. Interestingly vitamin D is
stored in the fat cells for up to sixty days, so strictly
speaking you do not need to ingest vitamin D on a daily
basis. There are excellent reasons to make sure that you
have sufficient vitamin D levels in your system. Look after
your health!

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Friday, September 24, 2010

Want To Build Muscle? Focus On The Right Muscle Building Diet

By Robert Harvard

When most people begin muscle building, they typically focus
on the exercises necessary to build muscle and reduce
body fat. However, the bodybuilding diet is the most
important aspect of the entire process. Without a proper
diet, those muscles you've worked so hard to build will be
covered over with a layer of fat, which goes against
everything a bodybuilder tries to do.

A bodybuilding diet isn't difficult to keep up, it just
takes a little discipline and know how. With a few tips and
a lot of self control, you could be well on your way to the
physique you've only dreamed about.

Split Up Your Meals

As we grew up, our parents usually taught us to eat three
meals a day. Those meals were to contain the four food
groups and they were generally large enough to keep us
satiated until the next meal came around. However, the more
you eat in one sitting, the more your body has to work to
digest it. Health experts now tell us to split up our meals
into four to six smaller meals, eaten throughout the day.
This, too, is what the bodybuilding diet entails. By
splitting up your meals into four to six smaller, more
manageable, meals each day, our metabolisms speed up,
enabling us to burn more fat than ever before.

Stay Away From Processed Food

When you begin your bodybuilding diet, you want to refrain
from anything that uses processed flour. Experienced
bodybuilders will tell you to stay to the outside perimeter
of the supermarket, where the dairy, meat, fruit, veggies
and bread are located. They will tell you to stay away from
the inside aisles of the supermarket, where all the chips,
and other processed foods are located. The simplest way to
keep to your bodybuilding diet is to tell yourself to keep
it natural. Eat plenty of fruits and vegetables and stay
away from anything laden with sugar; as this will turn into
fat in the long run.

Water, Water, Water

It can't be said enough. When beginning any bodybuilding
diet, you can't refrain from drinking lots of water. Water
flushes the fat and toxins from our body and also helps us
in fighting disease and illness. After all, we are seventy
percent water so we need to drink plenty of water if we hope
to stay healthy. A good rule is to drink a glass of water
before each meal, during each meal and once between meals.
This will keep you plenty hydrated and that's important,
especially when it comes to your bodybuilding diet.

If you stick to the above tips and work hard, you could
become a bodybuilder in no time. Remember, being a
bodybuilder doesn't just mean having big muscles, it also
means having low body fat. While working out will give you
the muscles you want, it's the bodybuilding diet that will
strip you of that fat so that those muscles, and all your
hard work, will finally be revealed.

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Monday, September 20, 2010

Some Super Diet Shake Recipes To Lose Weight

Nothing can be quite as delicious and satisfying as a great diet shake.
Here are five tried-and-true diet shake recipes. Give them a whirl
in your blender:

Strawberry-Orange-Banana Diet Shake Recipes
• Some orange juice – about 2 cups or so
• Some sliced bananas – 1 or 2
• Some strawberries -- a cup or so
• Some ice – about a cup
• A container of strawberry-banana low fat yogurt

Mandarin-Mango Diet Shake Recipes
• Some mandarin orange pieces – 2 cans or so
• Some cut up mangoes – 2 mangos is about right
• Some ice – about a cup
• Protein supplements from the nutrition store—follow the label directions
• A container of mango-flavored low fat yogurt

Berry Berry Special Diet Shake Recipes
• Some cranberry juice – about half a cup
• Some apple juice -- about half a cup
• Some strawberries
• Some blueberries
• Some raspberries
• A banana
• A container of strawberry or blueberry low fat yogurt

Banana-Chocolate-Vanilla Diet Shake Recipes
• A cut up frozen banana
• A teaspoon of vanilla
• A cup of skim milk
• A teaspoonful of Splenda
• A teaspoonful of cocoa powder
• A container of low fat yogurt—plain or vanilla

Coffee-Mocha Diet Shake Recipes

• One teaspoon instant coffee
• One teaspoon cocoa powder
• One teaspoon of Splenda
• Ice
• A container of vanilla or plain low fat yogurt
• A powder protein supplement if you like

Regardless of which of the diet shake recipes you are making, the procedure is the same. Just pop all the ingredients into your blender and turn it on. Run the blender until the shake is the desired consistency, pour into a beautiful glass, and enjoy your homemade, healthy, nutrient-dense, diet shake recipes. Not only will it help with your weight loss; it taste delicious.Enjoy!

P.S. Anybody have any other healthy shake ideas out there? Please feel
free to share them, thanks.

Thursday, September 16, 2010

What's Your Excuse For Not Eating More Fruits & Vegetables?

By David Butler

Everyone is aware of the fact that fruits and veggies are
excellent for the body, due to their abundance of fiber and
disease-fighting nutrients. Mom said we should eat plenty of
them every day and we knew she was right, but did we pay any

An unpleasant visual to call up is us driving with one
finger on the steering wheel as we cram greasy French fries
and hamburgers in our mouth while washing it all down with a
chocolate shake. Although, we may not be making that pit
stop every day, we still make bad choices for convenience
like grabbing a bag of chips instead of an apple or banana.
The fruit is just as fast, but so much better for us.

If it's simple you want, why not try some watermelon,
grapes, or a cantaloupe? Fruit only needs a quick wash and
it's ready to snack on. Another example might be veggies
such as carrots or celery soaked in a light dressing.
Research has shown that we don't eat enough of the
low-calorie, wholesome broccoli and Brussels sprouts, and so
we are overweight and disease-prone. Nutritional experts
hope to wake us up to healthy eating and inspire us with
five-a-day campaigns that remind us that we should be eating
at least five servings daily of vegetables and fruits.

In the beginning, five servings per day appears like a lot.
Fruit at breakfast is a practical idea to work in one extra
serving of fruit to start the day. Fruit on cereals,
waffles, or pancakes is another idea. Apples or bananas make
great portable snacks.

Veggies are very easy to get in during the day. It's easy
and smart to have a salad for lunch. When you have lunch or
dinner out, order a sandwich made with lettuce, tomatoes and
sprouts. You can add vegetables to baked goods, or use them
as ingredients in stews and soups, and with sauces for meat.

Do you like peanut butter? Add some celery with it. Kids
especially love this snack. Toss some raisins on top as
well! Cheese and celery make a nice snack too. Sometimes
kids are reluctant to try new fruits and vegetables. But
keep giving them different kinds to try. A lot of well
meaning parents will tell their children that they must
first clean their plate of vegetables before they can even
think about dessert. The problem here is the psychology this
creates. You're basically communicating the idea that
vegetables are something unpleasant to 'get through' so you
can move onto the sweet stuff in live. Think about how
different everyone's health would be if we didn't see our
vegetables in this manner.

Carrots after you finish all of your pudding!? Juice is
another simple way to increase your fruit and vegetable
consumption. The downside of juice is that it lacks fiber.
You don't get that benefit of vegetables and fruits when you
drink them. It also kills your appetite. How many times have
you seen a child drink a large cup of juice and then refuse
to eat, claiming they aren't hungry? Juices also often have
more calories than the fruit they come from.

The benefits to your health of fruits and vegetables are
obvious. Research has shown us that people who consume the
recommended servings of fruits and vegetables a day have
about half the chance of contracting 14 different types of
adult cancers than those who don't. By eating more
fruits and vegetables you can lower the risk of heart
attack, stroke, and adult blindness.

This is information that everybody should know;
nevertheless, we can come up with millions of excuses for
not eating properly. One excuse that people use is that it
costs a lot to eat healthy, and other people say that it
just takes too much time to prepare healthy foods. What
excuse keeps you from eating the way you know you should?

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Monday, September 13, 2010

The Prevention And Treatment Of Swimmer's Ear Infections

By Sophia Baker

Otitis externa is the medical term for swimmer's ear, and
occurs when an infection develops in the outer ear and the
ear canal skin. The difference between swimmer's ear and an
inner ear infection (otitis media) is that congestion, a
runny nose, and other cold symptoms will generally be
present when a person has an inner ear infection. When water
becomes lodged in the ear canal following bathing,
showering, or swimming, swimmer's ear can occur. When water
begins to irritate the canal within your ear, an infection
can develop because of fungal or bacterial growth.

Although never contagious, such an infection is much like
those that happen after a bite or laceration of the skin.
Over-the-counter ear drops may be purchased to lessen the
possibility of contracting swimmer's ear, or you may make
the drops yourself by combining like amounts of rubbing
alcohol and white vinegar. As soon as you have finished
swimming, simply put five to ten drops in both ears,
allowing the drops to remain several minutes inside the ear
before emptying them out on to a Kleenex.

The alcohol portion of the treatment immediately removes
moisture, and the vinegar destroys any harmful toxins. This
is to be used as a preventative measure and not as a
treatment for infections. Other measures to take to reduce
the risk of swimmer's ear include drying ears thoroughly
when water has gotten into them, staying out of polluted
water when swimming, and keeping foreign objects out of the
ear canal.

Some signs of swimmer's ear are itching in or around the
ear; hearing difficulties; discomfort in the ear if you
press on certain parts of the ear, like the flap covering
the ear canal or when you pull on the ear; and discomfort in
the area on your face surrounding the ear. Discomfort in
just one ear can also indicate that you have swimmer's ear.

A discharge that's yellowish-green in color may also emerge
from the ear canal. It's very important to see a doctor
immediately if you notice the signs of swimmer's ear in your
child, particularly if discharge is present. While a rare
occurrence, it's possible that an untreated instance of
swimmer's ear can spread and ultimately effect the bone or
cartilage surrounding the ear. The pain of swimmer's ear may
be alleviated by placing a warm cloth or a heating pad on
the ear or by taking acetaminophen.

Should the infection be advanced and the ear canal be
swollen, the doctor will probably give you a prescription
for antibiotic-steroid drops. Such steroids ease the
suffering and help the irritated skin to get well, while the
antibiotic eliminates fungus or bacteria. Your physician
might put a wick in the child's ear if there is significant
swelling of the ear canal; a wick is a bit of sponge or
cotton which helps the drops to penetrate down to the ear
canal. The drops are generally used for somewhere between
five to ten days and the child must not go swimming or get
any water in the ear during the treatment.

Things to watch for after swimmer's ear treatment include
stiffness in the neck, fever or dizziness, continual
drainage or discharge from the ear canal, and persistent ear
pain; should any of these issues occur, be sure to contact
your doctor to discuss further options.

When you would like to get more information on
( free online hearing
test check out this site. If you want more comprehensive
info on ( hearing
clinics that site will help you.

Monday, September 6, 2010

A Muscle Building Diet - The Top 3 Components

By Stephen "the Body" Jones

There are 3 major things that go into a diet for those
wishing to build muscles: protein, carbohydrates and water.
Here are a few ideas on how to arrange your diet to include
the most necessary building blocks for muscles.

As we all know, water is required for life and some do not
take into consideration the effects on the muscles it has. A
doctor would recommend for a healthy adult to drink at least
64 ounces of water a day. If a person were to exercise more
than a half hour daily, it would be suggested that a minimum
of another 16 ounces be taken in to replace the lost fluids
from exercise.

Carbohydrates are off limits in many diets. But if you are
trying to build up muscles, they are have an essential
function. For someone who has a 2,000 calorie a day diet,
half of this should be from carbohydrates. If your diet is
more than 2,000 calories a day, the carbohydrate intake has
to be elevated as well so the energy required for exercise
is available and the muscles can be built up.

Your carbohydrate intake should be from foods like fruit,
potatoes and vegetables, and avoid sources that include
added sugars like fruit juices and sports drinks. The added
sugars will offer short bursts of energy and also normally
add fat that the body does not need. Your healthy
carbohydrates should come from bread, green vegetables,
colorful fruits and almost any type of noodle or pasta.

Your last half of daily caloric intake should come from
proteins. Some foods that are considered the healthiest
means of getting your intake includes baked chicken or
turkey as well as salmon or tuna in water. Do not take in
any fried foods, since they offer additional fats that you
do not need and this could cause fatigue of the muscles.

Since muscles have to break down and then rebuild, each of
these 3 components are needed in a diet. They can be changed
as needed due to special diet requirements or medical
conditions. However, if you do have a medical condition it
is best to consult your doctor before starting any diet.

Ready to shred the fat and pack on the muscle? The
( Athlean X
workout routine, developed by celebrity and pro athlete
trainer, Jeff Cavaliere, will get you absolutely ripped in
no time. Go to the
( Athlean X
review to get a rock solid body now!

Thursday, September 2, 2010

5 Cheap & Effective Ways to Boost Your Immune System

By Harvey Green

How to boost immune system response, is on many minds these
days. It can make the difference between illness and
wellness. You body is constantly fighting off invasions from
many sources. This protection mechanism keeps your entire
body working properly. When it is not properly functioning,
you may be subject to many illnesses. There are a lot of
methods to help the body's defenses. Here are just a few.

Proper intake

Everything that you take into your body will affect your
defenses. Good things in, will equate to good things out.
Eat plenty of vegetables and fruits. Substitute good fats
and oils for bad. Do not eat too many meat items. Limit your
salt intake. Try to maintain an overall healthy lifestyle.

Nothing is more important than your water intake. Your
natural defenses cannot perform well without this liquid. It
also makes it possible to digest and metabolize your food.
Drink water often. Drink it throughout your day. You may
think that tea, soda, and coffee count toward your daily
water intake. They do not. In fact, they can take away from
it. They have a diuretic action on the body. This removes
water and minerals from you. Many of these are vital
electrolytes, like potassium and magnesium.

Healthy tea

Green tea has received a lot of attention in the press.
White tea is also becoming popular. Both contain many
important antioxidants that keep your defense in top gear.
Tea acts similar to an antibiotic. It helps to prevent
bacteria form attacking tissue. It may decrease your risk of
some kinds of cancers. It may also be of benefit to those
with rheumatoid arthritis. Although white tea is supposed to
be more effective, green tea has many benefits, too.

Echinacea therapy

Echinacea is frequently used for infections and flu. The
action of echinacea is on a cellular level. It stimulates
cells that are responsible for fighting infection. It also
helps to produce chemicals that stimulate the healing
process. You can take echinacea in liquid or capsules. It is
usually take for two to three weeks at a time. It is best to
take it with food, also. This may help to eliminate an


Garlic oil and garlic have a positive effect on your
fighting cells. When they attack, they secret enzymes that
can cause inflammation. Asthma and rheumatoid arthritis are
examples. Garlic secretes chemicals that act against this
inflammation. Allergy problems may be helped this way. The
inflammation of other conditions may also be reduced.

Olive leaf

Olive leaf extract is used to help your body's defenses. It
aids cells with its chemical secretions. It also provides
many important antioxidant enzymes. It is supposed to act
similar to an antibiotic. It may also possess antiviral and
anti-fungal properties, too.

If you find yourself getting under the weather a lot, then
you may need to start
boosting your immune system. Try some
immune system supplements. Chances are, you will notice the
difference in a few of weeks.

Saturday, August 28, 2010

8 Ways To Lose Weight Fast

Here are some ways to lose weight fast.

1 - Take everything one step at a time. Begin simply by paying more attention to what you are eating, slowly cutting back on the bad foods and implementing more healthy foods into your diet. Once you have this under control, the next step is to add exercise to your plan. If you do not like exercising, take this one step at a time as well by implementing only 15 to 30 minutes at a time, at first.

2 - Choose foods and activities that you enjoy. If you do activities that you get enjoyment out of, you will find them to be much more successful than trying to exercise in ways that you do not enjoy. The same goes for foods that you implement in your diet: Choosing foods that you enjoy will help you enjoy your diet rather than craving bad foods.

3 - Build muscle. You lose calories based on your weight. Muscles, surprisingly enough, burn calories more quickly than fat does, pound for pound. Work out with weights to build muscle and lose weight, and then allow your extra lean muscle mass to burn more calories for you on a long term basis.

4 - Reduce your carbohydrates. Do not cut your carbohydrates out completely, because your body needs carbohydrates for energy. Cut out some of the white breads and pastas from your diet, though, to cut down on the carbohydrates that you consume. What carbs you do need to eat, you can replace with whole wheat and brown carbs for better health.

5 - Set realistic, measurable and attainable goals. Put deadlines on your goals, making them measurable. Make them realistic by choosing goals that you know you can attain. Set long term and short term goals and you will more readily achieve your expectations regarding quick and healthy weight loss.

6 - Give up the bad stuff. It may surprise you how unhealthy it is to eat candy, cookies, cakes and other sweets, and to drink soda and sugar laden drinks. Cut these bad goodies out either completely, or at least 80% of the time and the pounds will shrink away without you having to do much else to make the weight loss happen.

7 - Have a suitable breakfast. Most of your calories should be consumed early on in the day, and breakfast is no exception. Eat a nice breakfast to give your metabolism a good foundation to run from for the remainder of the day.

8 - Control portions by leaving something behind. Make sure your portions are correct based on the actual serving size of your food, and then make sure not to clear your plate completely. Exercising portion control will give you better control over what you put into your body for easy and achievable weight loss.

Implement these tips one by one and in no time at all you will begin to see a significant difference in your weight.

Tuesday, August 24, 2010

Skin Care Myths Explained

By Lee Peterson

There are so many myths about proper skin care, that it's
scary. From old wife's tales about preventing stretch marks
during pregnancy to what's mandatory for proper cleansing,
the falsehoods that are taken for granted have most
dermatologists shaking their heads in discord. According to
many skin care specialists, some of these myths can actually
lead to skin damage. Here we dispel five of the common fishy
tales regarding skin care.

1. Prepare your skin for summer sun on a tanning bed.
Tanning beds are dangerous because of the concentrated UVA
rays they emit. These are the same rays you get from the sun
that cause premature aging and skin cancer. Getting a light
tan on the sun bed does not protect your skin from further
damage, it just means you have already exposed it to harmful
rays. Tanning does not produce more melanin in the skin, it
just brings it to the surface.

2. Application of olive oil can prevent pregnancy stretch
Stretch marks are caused when the sub-surfaces of the
dermis split, usually due to expansion of the skin beyond
its elasticity ability. This can occur during pregnancy or
because of excessive weight gain. There are no topical
preparations that will prevent this scarring from occurring.
A healthy diet, hydration and regular exercise are the best
ways to ensure your dermis remains healthy and retains its

3. Increasing the SPF means you can stay out in the sunshine
much longer.
This is truly an unsafe belief. A sunscreen
with an SPF of 15 will block approximately 94% of UV rays.
Increasing to an SPF of 40 will only block 97% of UV rays.
Increasing the SPF does not significantly increase the
protection. What's more important is to ensure the sun block
you purchase protects against both UVA and UVB rays. Another
must is to apply the protection before you venture out in
the sun and then reapply sun screen every couple of hours,
regardless of whether you got wet or not.

4. You don't need sunscreen if you have dark skin. A darker
skin tone, whether a Mediterranean olive-toned complexion or
the skin tone of a person of color, does not give the person
extra protection from the sun. It only means that they have
an increased level of melanin. Although this does decrease
the risk of skin cancer from the harmful UVA and UVB rays of
the sun, it is only a slight decrease, and people with
darker skin tones must use sunscreen and take the same
precautions as those with a fairer complexion.

5. Eating chocolate will give you acne. Acne is not caused
by anything you eat. Acne occurs when the dead cells that
your skin sheds stick together and block gland openings.
This causes a back up of the oils that naturally occur in
your skin. Bacteria on the skin react to this and make the
condition worse. One type of food is not going to cause
acne, but a healthy diet will promote a healthier skin and

Saturday, August 21, 2010

Indian Food - The Misconceptions And Truths

By Rajeev Sinha

There are many myths and misconceptions about Indian food.
Lets just take a quick look at a few of them. This could be

All Indian food is spicy: Though Indian cooking is hot and
spicier when compared with European or Western cooking,
there are lots of regions in India where the food is bland,
even sweet. In case you want to try something less-hot, go
taste some Gujarati dishes.

Gujarati cuisine has a touch of sweetness in almost all of
its dishes. Traditional South Indian cooking (except Andhra
Pradesh) is generally less-spicier than other regions in
India. Kashmiri cuisine also incorporates sweet tasting
dishes in its menu. So when someone tells you Indian cooking
is spicy, don't entirely believe them.

Most of Indian recipes are Vegetarian: Well, not entirely
true. While many sections of India are strictly vegetarian,
the array of non vegetarian food available in this part of
the world is immense.

Many of the Hindus while vegetarian have traversed to the
other side and there's a great population of non vegetarians
in India. Muslims and Christians in India also consume meat,
while Hindus do not eat them as they considered it sacred.

There is no variety in Indian cooking: Many, especially
foreigners and first time visitors to India, are of the
opinion that Indian food doesn't have so much of choices.
Indian cuisine is probably one of the most varied
food-culture on the planet!

This is actually a misconception around the world and even
in India. Chicken Tikka did not originate in India. It was
brought into India by the Mughals and has its origins in

Indian food is all about Curry: Curry is something that was
again made popular by British-South Asian ethnic groups.
While Curry abroad may refer to a thick and spicy gravy
dish, India takes a different meaning altogether. In South
India, Curry may refer to a vegetable side-dish that is
often served with rice.

You will also find that in certain Indian regions, food is
served on a banana leaf or an areca nut leaf. These
traditions have been passed on to families since many
generations and many modern Indian continue to follow then
regardless of caste differences.

For further information and video recipes please visit the
buzzing food community at ifood. If you are an Indian food
lover you can also take a look at
( Indian Recipes and
( South
Indian Recipes.

Thursday, August 19, 2010

A List Of High Fiber Foods

By Beth Hoover

Fiber is a critical part of the diet. Ironically your body
isn't able to digest fiber so it passes right through your
body. Fiber food is necessary because it keeps your colonic
tract healthy and keeps your body regular.

Put simply, its main job is to scrub your guts. Here is a
high fiber food listing to help you get started with your
healthy lifestyle! You may also need to know that fiber can
help you control your blood sugar and can even lower your
cholesterol. Oh and it also releases poisons from your body.



Flax seeds

Garbanzo beans, well cooked

Kidney beans, well cooked

Lentils, red cooked

Lima beans, cooked 1 cup





Kiwi fruit





Pistachio nuts

Pumpkin seeds


Sunflower seeds




























Key Lime



Sweet Lime






Passion Fruit




Bitter Gourd

Bottle Gourd

Cashew Fruit



Custard Apple





Wheat-bran cereal


Whole wheat bread


Corn tortilla

Enriched pasta


Whole wheat spaghetti

Wheat flakes


Wheat bran muffin

Fig bars

Whole wheat tortilla


Graham crackers

Pita bread

Enriched white rice

Try to add fiber to your diet steadily so that your body has
time to adapt to the rise in fiber content. Fiber has also
been shown to help with a weight loss plan, nevertheless, be
certain to talk with your health practitioner prior to
beginning any diet regimen or if you have got any illness
that may require less fiber. This is the best way to make
sure you stay healthy, especially since your physician knows
tons about you.