health-and-beauty---home-made-healthy-tips

 Weight loss easy

Thu, 05 Nov 2009 11:41:38 +0100

10 Tips for Easy Weight Loss

Written by Gloria Tsang, RD
Published in Sep 2005; Updated in Sep 2009

(HealthCastle.com) You know you are experiencing yo-yo dieting, but do not know how to stop it! It is time to get your balance back. The following easy weight loss tips will help you lose weight in a healthy way.

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate)

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tool: Use our online Calories Calculator to calculate how many calories you need every day.

Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sugary drinks

Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

Recommendation

eDiets Personalized Plan offers a free diet profileand a wide range of personal services. You may learn more about some popular diet plans and choose from an array of plans such as eDiets, GI diet and Heart Smart diet etc for weight loss. Since it's a personalized plan, you may also include other healthy eating elements such as heart smart, cholesterol-lowering, diabetes plan, low-sodium etc in your customized diet plan. If you are not sure which plan is best suited you, try their free Diet Plan Analysis software!

Lose Weight Feel Great. Get your free Diet Profile now

v For more details visit:

1) http://www.healthcastle.com/press_gloriatsang.shtml

2) http://www.dpbolvw.net/bj108p19y58NPSOOWPPNPOSPQTQU?sid=weightloss_include_text_freediet

3) http://www.jdoqocy.com/os83uoxuowBDGCCKDDBDCGCIIGE?sid=weightloss_include_text

 Tips for quit smoking habits

Thu, 05 Nov 2009 11:40:11 +0100

Helpful Hints to Kick the (Smoking) Habit.

If you are ready to quit smoking, UM smoking cessation experKevin

Ferentz has some advice for you.

Hospital Virtual Tour

 Tips for healthy children and families

Thu, 05 Nov 2009 11:38:12 +0100

Tips for Healthy Children and Families

The information was made possible by a grant from PepsiCo and was published as part of the AAFP's Americans In Motion (AIM) initiative.

Eating Better

For Children and Families

Start the day with a healthy breakfast. It refuels your body and gives you energy for the day.
Let kids help plan one meal each week and eat together as often as possible.
Eat slowly. It takes 20 minutes for your brain to register that you are full.
Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables every day.
Eat more whole grains (e.g., oats, brown rice, rye, crackers, whole-wheat pasta). Try to eat at least 3 ounces of whole grains every day.
Drink plenty of fluids. Choose water, low-fat or nonfat milk and low calorie or diet beverages.
Serve a variety of foods.

For Parents

Reward children with praise rather than with food.
Serve food in smaller portions. Do not demand or reward “a clean plate.” Let your child ask for more if he or she is still hungry.
Read nutrition labels for serving size and calorie information. The information on the labels can help you select foods that best fit into your family’s meals and snacks plans.
Bake, broil or grill foods to reduce fat. Rather than cooking with butter or vegetable oil, try healthier versions like olive, canola or sunflower oil.
Snacks should provide nutrients and energy, which are essential for active, growing children.
Children imitate their parents, so set a good example by eating healthy.
Keep a variety of snacks in the house, such as fresh fruit, vegetables, whole-grain cereals and crackers. Try lower calorie or lower fat foods, like baked chips, reduced-sugar cereals or low-fat dressings.

Being More Active

For Children and Families

Move more. Try to get between 30 to 60 minutes of physical activity every day. Several 10 to 15 minute sessions of moderate activity each day add up.
Include regular physical activity into your daily routine. Walk as a family before or after meals.
Limit TV, computer and video game time to a total of one to two hours per day. Encourage physical activity instead.
Balance energy calories with activity calories. The energy you get from the foods and beverages should equal the calories you burn in activity every day. Read our handout on daily calorie needs for more information.
Increase household activities (e.g., walking the dog, dusting, vacuuming, gardening). These activities are good ways to burn calories.
Include an activity like hiking or bike riding when you go on vacation.
Make playtime with your family more active by shooting hoops or walking to the park.

For Parents

Move more. Walking is an easy way to be more active every day.
Park the car in a spot farther away from the store or your office and walk.
Take the stairs instead of the elevator.
Get off the bus one stop earlier and walk the rest of the way.
Use an exercise machine or lift weights while watching television.
Walk to do errands.
Be a role model for your children. Do something active every day.

How Active Are You?

Moderate Physical Activity

Vigorous Activity

More Vigorous Activity

Walking

Jogging

Running

Treading water

Swimming laps (light effort)

Swimming laps (vigorous effort)

Bicycling (10 mph)

Bicycling (12 mph)

Bicycling (more than 14 mph)

Dancing

Low impact aerobics

Step aerobics

Doing yard work/gardening

Mowing lawn with hand mower

Digging a ditch

Hiking

Playing doubles tennis

Playing singles tennis

Vacuuming

Moving furniture

Playing basketball or soccer

Playing with children

Weight lifting

In-line skating

Healthy Habits for Life

Write down what you eat: how much, when and why. For example, what do you eat when you're stressed out? Learn more about keeping a food diary here.
Record your physical activity: how long, how often and how hard do you work out?
Eat only at the kitchen table. Don't drive, watch television or talk on the phone while you eat. This helps you focus on how much you are eating, which can prevent overeating.
Put out your exercise clothes the night before as a reminder to walk or work out in the morning.
Set goals you can achieve. For example, aim for eating more vegetables and fewer high-calorie foods.
Don't "up size" your favorite drink — 32 oz. of regular soda has up to 400 calories! Choose a diet drink instead.
Eat only until you're not hungry and push the plate away. Don't stuff yourself.
Eat only because you're hungry, not because you're bored, tired or stressed. Use alternatives to eating when you're not hungry: take a walk, play a game, read a book or call a friend.
Do your grocery shopping on a full stomach. This will help you make healthier food choices, rather than grabbing over-processed high-calorie foods, which can be hard to resist when your stomach is empty.

v For more details visit :

http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/909.html
http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/911.html

 Glowing skin and healthy hair

Thu, 05 Nov 2009 11:36:25 +0100

Healthy Tips for Glowing Skin and Beautiful Hair

Drs Oz and Roizen Offer Suggestions for Inner and Outer Beauty.

Jun 5, 2009

Health and beauty are inextricably linked. Looking beautiful, feeling beautiful and being beautiful - possible by nourishing the body, mind and soul.

Is beauty just skin deep? Or is it merely in the eyes of the beholder? Should one not judge a book by its cover? Contrary to traditional cliches about beauty not being important, Dr.Oz and Dr.Roizen emphasize that beauty shines through when one is healthy - at a physical, mental and emotional level. A beautiful person is not only those that can qualify to be models. A strong body, healthy self-esteem, informed choices on hair and skin care, smart eating all contribute to the beauty index of any normal individual.

Interesting Historical Considerations of Beauty

Being skinny with perfect skin has not always been equated with beauty.During the Great Depression, plump was considered beautiful, as it meant that the person was wealthy enough to afford food.During the Middle Ages, pock marks were considered favorable, as it indicated a person's immunity against smallpox.

Looking, Feeling and Being Beautiful - Simple Tips to a Beautiful Body by Drs Oz and Roizen

Dr.Oz and Dr.Roizen are strong advocates of beauty and health being inter-related. In their book - You:Being Beautiful - they offer the following tips, among many others, for glowing skin, healthy hair and a beautiful strong body.

· Balance sleep and exercise.

· Oil massage with extra virgin olive oil as its a natural moisturizer.

· Drop saturated fats in diet

· Co Q10 helps prevent damage to lipids in the skin

· Avoid excess alcohol

· Use pH balanced soaps and cleansers

· Include Vitamins E and C in diet, by eating smart.

· Moisturize after shower. Use a charcoal filter in the shower head to remove chlorine.

· Exfoliate at least once a week to promote the growth of new skin cells.

· Damage to hair can be avoided by reducing dyeing, bleaching and blow-drying.

· Mineral Oil as an ingredient in skin care products might interfere with perspiration

· Presence of DMEA in instant face-lift creams can cause cell damage and swelling

· Fragrances in skin care products could contain allergens that could affect upto 14% of people.

Healthy Food For Beautiful Glowing Skin

· Egg Yolks, legumes, avocados, soy and nuts contain Biotin that is good for skin.

· Salmon has DHA-Omega-3 that makes skin and hair healthier.

· Green Tea has polyphenols and free oxygen radical scavengers that thicken the epidermis (skin's outer layer).

· Pomegranate thickens the epidermis, prolongs fibroblast to produce more collagen and elastin which accelerate wound healing.

· Tomatoes contain nutrients that could prevent sunburn.

In a world ruled by cosmetics, fashion and obsessive weight consciousness, being beautiful often translates to plastic surgery, weight loss pills and botox shots. But these shortcuts may come with serious side effects to one's health. The time-tested, common-sense, natural approach to being beautiful is to be healthy, happy and feel good about oneself.

 Nutrition report

Thu, 05 Nov 2009 11:34:43 +0100

Nutritional Value of Vegetables

Item

Serving

Fat

Fiber

Prot.

Carb.

Sod.

Asparagus

3 med. spears

1mg

Beans, Kidney

1 cup

1.5

45g

43g

110g

44mg

Beans, Lima

1 cup

33g

38g

113g

32mg

Beans, Snap

1 cup

3.5g

6.5mg

Beans, Soy

1 cup

17g

11g

33g

28g

38mg

Broccoli

1 bunch

18g

32g

164mg

Brussels Sprouts

1 sprout

0.5g

1.5g

4.5mg

Cabbage

1 med

2.5g

21g

13g

49g

163mg

Carrot

1 med.

0.5g

21mg

Cauliflower

1 med.

14g

11g

30g

172.5mg

Cucumber

1 med.

6mg

Garlic

1 clove

0.5mg

Mushrooms

1 cup sliced

1.5g

3.2g

2.8mg

Onion

1 med.

9.5g

3mg

Peas

1 cup

0.5

21g

7mg

Potato

1 med.

2.5g

22g

7mg

Radish

1 med.

1mg

Spinach

1 bunch

9.5g

12g

268.5mg

Tomato

1 med.

0.5g

1.5g

5.5g

11mg

 Healthy heart tips

Thu, 05 Nov 2009 11:33:11 +0100

Top 10 tips for a healthy heart

There are many steps people can take to try to prevent heart disease. You can start by concentrating on key lifestyle areas such as eating, exercise, smoking and drinking, and considering other factors like family history, diabetes and stress. Here are 10 top tips for a healthy heart

1. Stop smoking. Quitting smoking is the single most important thing a person can do to live longer. If you are a smoker, you are twice as likely to have a heart attack than a non-smoker. But from the moment you stop smoking, the risk of heart attack starts to reduce. With public smoking bans recently introduced, there has never been a better time to give up.

2. Cut down on salt. Too much salt can cause high blood pressure, which increases the risk of developing coronary heart disease. Avoid foods like crisps, salted nuts, canned and packet soups and sauces, baked beans and canned vegetables, pork pies, pizzas and ready meals. Many breakfast cereals and breads that appear healthy also contain high levels of salt, so keep your eye on these too.

3. Watch your diet. A healthy diet can help to reduce the risk of developing heart disease, and can also help increase the chances of survival after a heart attack. You should try to have a balanced diet, containing plenty of fresh fruit and vegetables, oily fish, starchy foods such as wholegrain bread, pasta and rice. Avoid foods like biscuits, cakes, pastries and dairy products that are high in saturated fats and sugar.

4. Monitor your alcohol. Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain. Binge drinking will increase your risk of having a heart attack, so you should aim to limit your intake to one to two units a day.

5. Get active.The heart is a muscle and it needs exercise to keep fit so that it can pump blood efficiently round your body with each heart beat. You should aim for 30 minutes of moderate intensity exercise a day. If this seems too daunting, start off gently and build up gradually. Keeping fit not only benefits your physical health - it improves your mental health and wellbeing too.

6. Manage your weight. The number of people who are overweight in Britain is rising fast - already more than half of the adult population is overweight or obese. Carrying a lot of extra weight as fat can greatly affect your health and increases the risk of life-threatening conditions such as coronary heart disease and diabetes. If you are overweight or obese, start by making small, but healthy changes to what you eat, and try to become more active.

7. Get your blood pressure and cholesterol levels checked by your GP. The higher your blood pressure, the shorter your life expectancy. People with high blood pressure run a higher risk of having a stroke or a heart attack. High levels of cholesterol in the blood - produced by the liver from saturated fats - can lead to fatty deposits in your coronary arteries that increase your risk of coronary heart disease, stroke, and diseases that affect the circulation. You can help lower your cholesterol level by exercising and eating high-fibre foods such as porridge, beans, pulses, lentils, nuts, fruits and vegetables.

8. Learn to manage your stress levels. If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much and this may increase your risk of a heart attack.

9. Check your family history . If a close relative is at risk of developing coronary heart disease from smoking, high blood pressure, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.

10. Make sure you can recognise the early signs of coronary heart disease . Tightness or discomfort in the chest, neck, arm or stomach which comes on when you exert yourself but goes away with rest may be the first sign of angina, which can lead to a heart attack if left untreated.

· Health tips from the British Heart Foundation

 Heart Healthy Eating

Thu, 05 Nov 2009 11:30:38 +0100

Heart Healthy Eating

Frequently Asked Questions

Give us feedback on this information

Why do I need to be concerned about heart healthy eating?
What foods should I eat to help prevent heart disease and stroke?
How can I tell how much saturated fat, trans fat, and other substances are in the foods I eat?
Are there eating plans that can help me choose foods that are good for my heart?
How do these eating plans work?
I've heard that eating fish is good for my heart. Why is that?
Is drinking alcohol bad for my heart?
I need help working out an eating plan that's right for me. Who can I ask for help?
Besides eating healthy foods, what else can I do to keep my heart healthy?
For More Information

Why do I need to be concerned about heart healthy eating?

What you eat affects your risk for having heart disease and poor blood circulation, which can lead to a heart attack or stroke. Heart disease is the number 1 killer and stroke is the number 3 killer of American women and men.

In the main type of heart disease, a fatty substance called plaque builds up in the arteries that bring oxygen-rich blood to the heart. Over time, this buildup causes the arteries to narrow and harden. When this happens, the heart does not get all the blood it needs to work properly. The result can be chest pain or a heart attack.

Most cases of stroke occur when a blood vessel bringing blood to the brain becomes blocked. The underlying condition for this type of blockage is having fatty deposits lining the vessel walls.

[

What foods should I eat to help prevent heart disease and stroke?

You should eat mainly:

fruits and vegetables
grains (at least half of your grains should be whole grains, such as whole wheat, whole oats, oatmeal, whole-grain corn, brown rice, wild rice, whole rye, whole-grain barley, buckwheat, bulgur, millet, quinoa, and sorghum)
fat-free or low-fat versions of milk, cheese, yogurt, and other milk products
fish, skinless poultry, lean meats, dry beans, eggs, and nuts
polyunsaturated (pol-ee-uhn-SACH-uh-ray-tid) and monounsaturated (mon-oh-uhn-SACH-uh-ray-tid) fats (found in fish, nuts, and vegetable oils)

Also, you should limit the amount of foods you eat that contain:

saturated fat (found in foods such as fatty cuts of meat, whole milk, cheese made from whole milk, ice cream, sherbet, frozen yogurt, butter, lard, cakes, cookies, doughnuts, sausage, regular mayonnaise, coconut, palm oil)
trans fat (found mainly in processed foods such as cakes, cookies, crackers, pies, stick or hard margarine, potato chips, corn chips)
cholesterol (koh-LESS-tur-ol) (found in foods such as liver, chicken and turkey giblets, pork, sausage, whole milk, cheese made from whole milk, ice cream, sherbet, frozen yogurt)
sodium (found in salt and baking soda)
added sugars (such as corn syrup, corn sweetener, fructose, glucose, sucrose, dextrose, lactose, maltose, honey, molasses, raw sugar, invert sugar, malt syrup, syrup, caramel, and fruit juice concentrates)

Eating lots of saturated fat, trans fat, and cholesterol may cause plaque buildup in your arteries. Eating lots of sodium may cause you to develop high blood pressure, also called hypertension. Eating lots of added sugars may cause you to develop type 2 diabetes. Both hypertension and diabetes increase your risk of heart disease and stroke.

How can I tell how much saturated fat, trans fat, and other substances are in the foods I eat?

Prepared foods that come in packages — such as breads, cereals, canned and frozen foods, snacks, desserts, and drinks — have a Nutrition Facts label on the package. The label states how many calories and how much saturated fat, trans fat, and other substances are in each serving. For information on how to read a Nutrition Facts label, see the Fitness and Nutrition section of womenshealth.gov.

For food that does not have a Nutrition Facts label, such as fresh salmon or a raw apple, you can use the U.S. Department of Agriculture (USDA) National Nutrient Database . This is a bit harder than using the Nutrition Facts label. But by comparing different foods you can get an idea if a food is high or low in saturated fat, sodium, and other substances. To compare lots of different foods at one time, check out the Nutrient Lists.

What is a calorie?

When talking about a calorie in food, it is a measure of the energy that the food supplies to your body. When talking about burning calories during physical activity, a calorie is a measure of the energy used by your body. To maintain the same body weight, the number of food calories you eat during the day should be about the same as the number of calories your body uses.

The number of calories you should eat each day depends on your age, sex, body size, how physically active you are, and other conditions. For instance, a woman between the ages of 31 and 50 who is of normal weight and moderately active should eat about 2,000 calories each day.

v For more details visit:

1) http://www.nal.usda.gov/fnic/foodcomp/search

2) http://www.ars.usda.gov/main/docs.htm?docid=15869

3) http://www.womenshealth.gov/fitnessnutrition

 Healthy tips for eyes

Thu, 05 Nov 2009 11:28:31 +0100

Tips for Healthy Eyes

Eyesight is something that many of us take for granted. Yet every year, thousands of people lose their best vision due to injury or disease. There are parts of the eye that, once damaged, cannot be repaired or replaced. It is important to take good care of your eyes to keep them as healthy as possible.

We recommend you follow these tips to preserve your vision and protect your eyes.

Get an annual check-up by an eye care professional. At Eye Care Associates, we not only check your need for eyeglasses or contacts, we screen for a variety of potential conditions and diseases of the eye, including glaucoma, macular degeneration and cataracts. If you have a family history of eye disease, diabetes, or high blood pressure, you may need to visit a specialist twice a year.

Consult your doctor immediately if you notice any changes in your vision. Trouble signs include: double or blurred vision, halos around lights, parts of letters or words missing from a printed page, difficulty judging depth perception on stairs or curbs, faded or distorted print, washed-out or faded colors, inability to see faces clearly, difficulty seeing when going from light to dark, sparks of light appearing off to the side, sudden pain in one or both eyes, or sudden appearance of "floaters" in your line of vision.

Protect your eyes from ultraviolet (UV) rays, dust, wind and bright lights. Be sure to wear sunglasses that protect your eyes from UV rays. The UV blocking capacity should be clearly stated on the label or manufacturer's warranty.

Eat a healthy diet. Research suggests that diets rich in antioxidants (leafy green vegetables and citrus fruits), carotenoids (carrots, kale, and spinach), zinc (beef, pork, and lamb), and selenium (fish, shellfish, and red meat) play a beneficial role in helping to reduce the severity of certain age-related eye diseases.

Take care to avoid accidental injury to the eyes. Wear protective goggles when doing yard work, using power tools or playing sports. If a foreign body enters your eye, DO NOT RUB your eye; instead, wash it with plenty of water. If acid or any other chemical gets into your eyes, immediately wash them with plenty of water, seek emergency care (emergency room visit) or see your doctor as soon as possible.

Make sure there is sufficient light for any task, especially reading.

Use common sense when watching television or working at a computer.

Television:
Keep a distance of 8 - 10 feet between your eyes and the TV screen. Blink your eyes frequently while watching a program. Do not turn off the lights in the room. Give your eyes a break every half hour if you are watching a long program.

Computer:
People who work long hours at the computer often complain of double vision, temporary shortsightedness and visual fatigue. Some suggestions that may help include:

Use a screen filter to cut down on glare
Adjust the brightness and contrast of the monitor
Take frequent breaks
Blink frequently to keep your eyes well lubricated
Periodically, look up from the screen and focus on an object in the distance to reduce eye fatigue.

For more information, please contact the patient advisor by phone at 330-747-2733 or by email at info@eyecareassociates.com.

 Slim & Weight loss

Thu, 05 Nov 2009 11:24:58 +0100

10 Tips for Faster Weight Loss

Posted by George Cherniko

Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?

Here are 10 no-nonsense tips for fast, healthy weight loss :

1) Drink 8-10 glasses of water each day

This helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.

2) Break up your meals into 5 or 6 smaller ones

This will help speed up your metabolism and keep you from getting too hungry in between meals.

3) Increase your fruit and vegetable intake

These are packed with vitamins.

4) Decrease your fat intake

Try for no more than 20 grams per day.

5) Exercise for 30 minutes each day

Take a walk, or play a game with your kids. Just get moving.

6) Find a hobby

Take up knitting or painting to keep your hands busy.

7) Don’t eat that late night snack

Try not to eat for at least 2 hours before going to bed.

Listen to your body

Your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.

9) Increase your fiber

Choose whole grain pasta and bread.

10) Cleanse and detoxify

This may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.

Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.

One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.

Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.

By Anne Jamie Silver

v For more details visit:

Ø http://www.acaiheal.com/

Healthy diet

Thu, 05 Nov 2009 11:20:54 +0100

Healthy Eating

Strategies for a healthy diet

Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.

Big picture strategies for healthy eating
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
*Eat a wide variety of foods*. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
*Keep portions moderate*, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
*Eat plenty of fruits, vegetables, grains, and legumes*—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
*Drink more water*. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Healthy eating simplified

Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. But what exactly does that mean? What are good carb, protein, and fat choices for developing your own healthy eating plan? Below you will find more details on each of these topics.

Carbohydrates clarified

Carbohydrates

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.

Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.

Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Fiber

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

Helping you feel fuller faster and longer, which can help prevent overeating.

Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.

Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

The two types of fiber are soluble and insoluble:

Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.

Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Support your health and the environment by eating locally-grown food

Eating fresh food is an important part of a healthy diet. It has become standard practice for fruits and vegetables to be shipped across the country or even across the world before they arrive on our supermarket shelves. Locally-grown food is fresher than what you'll find in the supermarket, which means that is tastier and more nutritious. And since the food travels a shorter distance to get to you, it is better for the environment and helps us reduce our dependence on foreign oil. Following are some ideas on easy ways to increase your consumption of fresh local foods.

Visit a local farmer’s market. Farmer’s markets are springing up all over the U.S. They usually offer a wide variety of products such as fruits, vegetables, flowers, baked goods, eggs, and meat. Small farmers care about their land and the health of their farms, so even if they are not “certified organic” the food they produce is of a very high quality.

Join a Community Supported Agriculture group (CSA). A CSA is partnership between a local farm and its members who sign up and pay in advance for a box of goods that they will receive on a regular basis (typically once a week). These partnerships help farms receive a better price for their products while giving you a wide variety of fresh local produce.

By supporting your local farmers you are also supporting the local economy. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.

Putting protein into perspective

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.

An incomplete protein source is one that is low in one or more of the essential amino acids.

Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.

Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

Fats: avoid the bad fats and enjoy the good fats

Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.

Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.

Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:

Keep total fat intake to 20-35% of calories

Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)

Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)

Limit cholesterol to 300 mg per day, less if you have diabetes.

Managing all fats in your diet

Dietary cholesterol is also is a very important form of fat that has its own set of considerations.

Healthy Fats and Oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.

You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.

Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

The role of sugar and salt in a healthy diet

Sugary Drinks and Sweets

It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.

Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.

Salt

Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.

Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.

The following table lists the sodium of common foods, versus their lower-sodium versions:

Regular vs. Low Sodium
Adapted from University of Wisconsin’s Online Fact Sheet: Sodium (PDF)
Regular	Sodium (mg)	Low sodium	Sodium (mg)
Bouillon, 1 cube	960	Bouillon, unsalted	3
Peanuts, salted, ¼ cup	246	Peanuts, unsalted	2
Corn, canned, salted, ½ cup	192	Corn, unsalted, fresh	1
Pickle, large	1425	Cucumber	1
Tomato juice, 1 cup	878	Tomato juice, unsalted	14
Garlic salt, 1 teaspoon	1480	Garlic powder, 1 teaspoon	1

You can see how quickly you could consume the 2300 mg recommendation – maybe even before dinner! Cooking with sea salt at home and substitute lower-sodium versions of your favorite foods to ensure a healthy diet.

v For more details, visit:

1) http://www.localharvest.org

2) http://www.uhs.wisc.edu/docs/uwhealth_sodium_180.pdf

health-and-beauty---home-made-healthy-tips

 Weight loss easy

10 Tips for Easy Weight Loss

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate)

Tip 2: Eat at least 5 servings of fruits and vegetables per day

Tip 3: Watch for Portion Size

Tip 4: Do not Skip Meals

Tip 5: Go for wholesome fresh foods

Tip 6: Don't be overly-restrictive

Tip 7: Understand Food Claims and Labels

Tip 8: Watch for the sugary drinks

Tip 9: Keep a food journal

Tip 10: Exercise, period

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 Healthy heart tips

Top 10 tips for a healthy heart

There are many steps people can take to try to prevent heart disease. You can start by concentrating on key lifestyle areas such as eating, exercise, smoking and drinking, and considering other factors like family history, diabetes and stress. Here are 10 top tips for a healthy heart

4. Monitor your alcohol. Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain. Binge drinking will increase your risk of having a heart attack, so you should aim to limit your intake to one to two units a day.

8. Learn to manage your stress levels. If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much and this may increase your risk of a heart attack.

9. Check your family history . If a close relative is at risk of developing coronary heart disease from smoking, high blood pressure, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.

10. Make sure you can recognise the early signs of coronary heart disease . Tightness or discomfort in the chest, neck, arm or stomach which comes on when you exert yourself but goes away with rest may be the first sign of angina, which can lead to a heart attack if left untreated.

· Health tips from the British Heart Foundation

 Heart Healthy Eating

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Healthy diet

Healthy Eating

Strategies for a healthy diet

Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.

Big picture strategies for healthy eating

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

Healthy eating simplified

Carbohydrates clarified

Carbohydrates

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

Whole Grains for long-lasting, healthy carbohydrate energy

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Fiber

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

Helping you feel fuller faster and longer, which can help prevent overeating.

Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.

Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

The two types of fiber are soluble and insoluble:

Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.