Yeast infection symptoms are generally quite difficult to diagnose because they can all be caused by other conditions too. Infections of this kind are extremely common amongst women, although men can also get them too. Because of the generalised symptoms of a yeast infection you should always get your diagnosis from a health care professional rather than trying to do it yourself to be on the safe side.
Most women know that the main symptom of a yeast infection is a yellowy discharge from the vaginal area, although you can have a yeast infection without this symptom.
Again this could be caused by many other different problems, so if you have not had this infection before and had it diagnosed by a doctor you should always visit your GP as soon as possible. They will be able to tell you whether it is a yeast infection or something more serious.
There are many other symptoms though you should look out for. For example some common ones are itchiness or pain during urination. Again these are very common symptoms of other kinds of problems, so you shouldn’t immediately assume that you have a yeast infection if you get them.
Thursday, October 29, 2009
Will I Taste The Difference With Organic Coffee?
More and more consumers are realizing the need to evolve with the times to get green smart. Growing organic produce is the ultimate starting point for such environmentally friendly projects, thus the increase in the popularity of organic beverages.
The largest producers of organic coffee beans are located at the foot of Mt. Kilimanjaro on the African continent. Coffee trees grow abundantly under a tent formed by tall growing banana trees. This method of mixed planting is used to shield the coffee trees from harsh weather conditions while allowing the necessary amount of sunlight and rain to penetrate. The coffee trees are mulched and composted by mother nature via falling leaves from the coffee tree itself as well as that of the banana trees. Natural mulching and compost means natural moisture retention and high soil quality. For the organically certified farmers to comply with prescribed standards only natural, organic-based pesticides may be used.
The largest producers of organic coffee beans are located at the foot of Mt. Kilimanjaro on the African continent. Coffee trees grow abundantly under a tent formed by tall growing banana trees. This method of mixed planting is used to shield the coffee trees from harsh weather conditions while allowing the necessary amount of sunlight and rain to penetrate. The coffee trees are mulched and composted by mother nature via falling leaves from the coffee tree itself as well as that of the banana trees. Natural mulching and compost means natural moisture retention and high soil quality. For the organically certified farmers to comply with prescribed standards only natural, organic-based pesticides may be used.
Banish Those Wrinkles For Good
To look younger, is everyone’s hearts desire. But wrinkles stop a person from looking young, revealing the fact that he is older. As old age shows itself, the human body requires the right amount of nutrients. If these essential nutrients and vitamins are not supplied in the right proportion, the body shows tell tale signs of aging in the form of wrinkles.
The right amount of nutrition gives the skin a well toned look. A wrinkle or age line is a noticeable crease on the facial skin. It is the result of aging and improper nutrient intake. Wrinkles in combination with folds of the skin make the facial features unappealing.
In this fast age when people hardly have time for themselves, they are unable to care for their bodies. An old person’s skin has fewer fat tissues as compared to his skin in his youth. With age, the skin grows but loses its fat tissues, making it sag and leading to wrinkles.
As a person grows older, the skin gets thinner. Moreover, the worries of life and the physical exertion that one goes through take its toll on the skin. Creases begin to appear and the skin no longer remains flexible. The cheekbones show through the thinning skin.
The right amount of nutrition gives the skin a well toned look. A wrinkle or age line is a noticeable crease on the facial skin. It is the result of aging and improper nutrient intake. Wrinkles in combination with folds of the skin make the facial features unappealing.
In this fast age when people hardly have time for themselves, they are unable to care for their bodies. An old person’s skin has fewer fat tissues as compared to his skin in his youth. With age, the skin grows but loses its fat tissues, making it sag and leading to wrinkles.
As a person grows older, the skin gets thinner. Moreover, the worries of life and the physical exertion that one goes through take its toll on the skin. Creases begin to appear and the skin no longer remains flexible. The cheekbones show through the thinning skin.
How To Make Your Breasts Grow Larger Naturally – 3 Free Ways To Make Your Breasts Grow Larger Naturally
There are so many women out there that are asking questions about how to make your breasts grow larger naturally. It may seem like a never ending battle in your mind while you troll these thoughts through your head over and over.
Being that there is a concern this big among women,still many of those women do not know how to make your breasts grow larger naturally. Women continue on daily,worrying about the issue of small breasts but nothing is done about this problem. Sometimes feelings of hopelessness or low self esteem cloud their judgment and they feel unable to take action.
There are many different ways that we can naturally change our breasts shape,size and firmness. There are offers such as creams and herbs. The most common way women choose to enlarge their breasts are implants. Many women opt for the implants because of the instantly visible results.
Being that there is a concern this big among women,still many of those women do not know how to make your breasts grow larger naturally. Women continue on daily,worrying about the issue of small breasts but nothing is done about this problem. Sometimes feelings of hopelessness or low self esteem cloud their judgment and they feel unable to take action.
There are many different ways that we can naturally change our breasts shape,size and firmness. There are offers such as creams and herbs. The most common way women choose to enlarge their breasts are implants. Many women opt for the implants because of the instantly visible results.
What Are Endometrial Cysts And How Are They Treated
All women who have been told by their doctors that they have cysts, often look at them with disbelief and fear. Their first question is often what can be done about endometrial cysts, because they often lack the knowledge involved with how the body functions.
To begin with, this tissue forms normally, every month. It happens in all women of childbearing age, as a preparation for the possibility of a pregnancy. However, when this occurs on the ovaries, and not in the uterus, complications begin.
The development of endometrial cysts does not imply a serious problem all the time. But, it isn’t a common for these cysts to cause much discomfort and pain. These cysts are basically a mass of blood that has collected, are brown, and are known as chocolate cysts.
To begin with, this tissue forms normally, every month. It happens in all women of childbearing age, as a preparation for the possibility of a pregnancy. However, when this occurs on the ovaries, and not in the uterus, complications begin.
The development of endometrial cysts does not imply a serious problem all the time. But, it isn’t a common for these cysts to cause much discomfort and pain. These cysts are basically a mass of blood that has collected, are brown, and are known as chocolate cysts.
Ovarian Cyst And Pregnancy : A Functional Relationship
An Ovarian Cyst and Pregnancy is not that strange of a combination. Ovarian cysts are a natural occurrence of the pregnancy cycle. A cyst is a closed sac that forms in the body. Ovarian cysts begin in the ovaries and can contain tissue, fluid, or blood. Cysts that form during pregnancy normally have fluid in them.
There are different types of ovarian cysts. Most cysts during a pregnancy are functional. This means that they occur because of normal functions in the ovaries. Luteum and follicular cysts are the two types of functional cysts. Some women choose to use birth control to prevent this normal function.
The corpus lutuem is a main function for pregnancy. It is released from the ovaries after the egg and distributes progesterone. The corpus luteum ranges from 2cm to 6cm and dissolves naturally. It can develop into a cyst, especially when it is larger. Any symptoms it causes normally diminish by the second trimester.
There are different types of ovarian cysts. Most cysts during a pregnancy are functional. This means that they occur because of normal functions in the ovaries. Luteum and follicular cysts are the two types of functional cysts. Some women choose to use birth control to prevent this normal function.
The corpus lutuem is a main function for pregnancy. It is released from the ovaries after the egg and distributes progesterone. The corpus luteum ranges from 2cm to 6cm and dissolves naturally. It can develop into a cyst, especially when it is larger. Any symptoms it causes normally diminish by the second trimester.
How Do You Choose When Looking For Products For Thinning Hair?
Up to half of all men and a quarter of all women will suffer from some form of balding during their life. For some men it’s fashionable to be bald but it is certainly not fashionable for women to be bald and it’s probably fair to say that balding in men is still upsetting. So there are millions of people who are looking for the best product for thinning hair. Lets have a look at thinning hair treatments.
First of all let’s consider the causes of hair loss. But first let’s talk about the causes of thinning hair. It is estimated that up to 95 percent of all men and a similar percentage of women all suffer from pattern baldness. You inherit pattern baldness from previous members of your family and it means that you are predisposed genetically to some degree of baldness. There is both male pattern baldness and female pattern baldness and whilst the effect on men and women from this condition can be slightly different the method by which it causes the balding is the same. One hormonal called DHT causes the balding because it slowly decreases the capacity of hair follicles to absorb nutrients essential to hair health meaning that the hair will gradually weaken and die.
First of all let’s consider the causes of hair loss. But first let’s talk about the causes of thinning hair. It is estimated that up to 95 percent of all men and a similar percentage of women all suffer from pattern baldness. You inherit pattern baldness from previous members of your family and it means that you are predisposed genetically to some degree of baldness. There is both male pattern baldness and female pattern baldness and whilst the effect on men and women from this condition can be slightly different the method by which it causes the balding is the same. One hormonal called DHT causes the balding because it slowly decreases the capacity of hair follicles to absorb nutrients essential to hair health meaning that the hair will gradually weaken and die.
Layered Haircuts For Women In 400 Words Or Less
I’ll admit it. I’m a layered hair enthusiast. Yet it’s really not much of a stretch to say layered haircuts for women are here to stay. And I think they’re so popular for three reasons.
One, layered hair cuts suit most any face shape.
Two, you get extra bounce and added fullness from layers. Giving you a fresh yet natural look that can’t be beat.
Three, you’re left with a myriad of styling options. You’re free to wear your hair up, down, or in-between. Plus this works with curly, wavy or straight hair equally well.
Yet I feel an easily overlooked advantage is how layers can change the appearance of your face. Let’s quickly look at but one example of how that works.
One, layered hair cuts suit most any face shape.
Two, you get extra bounce and added fullness from layers. Giving you a fresh yet natural look that can’t be beat.
Three, you’re left with a myriad of styling options. You’re free to wear your hair up, down, or in-between. Plus this works with curly, wavy or straight hair equally well.
Yet I feel an easily overlooked advantage is how layers can change the appearance of your face. Let’s quickly look at but one example of how that works.
Bad Breath Can be Fixed With a Tongue Scraper
Good breath is a must in our society. If you have bad breath, you may find yourself at a disadvantage in many social situations. People of the opposite sex are turned off by it, and it can be socially awkward and embarrassing.
If you find yourself in this situation, don’t despair. There are things that you can do about it that go beyond the traditional regime of brushing your teeth and chewing gum more often. Let’s attack your bad breath at the root with a few of these strategies.
The first thing I’d suggest doing is changing your diet a little. Try cutting out the sugary and milky foods a bit, in favor of more fruits and vegetables.
If you find yourself in this situation, don’t despair. There are things that you can do about it that go beyond the traditional regime of brushing your teeth and chewing gum more often. Let’s attack your bad breath at the root with a few of these strategies.
The first thing I’d suggest doing is changing your diet a little. Try cutting out the sugary and milky foods a bit, in favor of more fruits and vegetables.
Methods For Ovarian Cyst Treatment
Anything that occurs in our female bodies out of the norm is frightful and for good reason. People fear the worst, but when it comes to Ovarian Cyst treatment, there are positive ways to diminish not only the fear but the cyst itself. Here is a bit of reassuring news to help you relax.
Cysts filled with fluids that normally diminish in size sometimes may go awry increasing in size or grow abnormally for different reasons. The additional fluid may cause a larger growth and tissue from the neighboring uterus may attach itself to the ovarian cyst.
Ovarian cyst treatment may be needed in a case when the follicle is carrying a mature egg and is not releasing it. This is another known common cause of an ovarian cyst.
Cysts filled with fluids that normally diminish in size sometimes may go awry increasing in size or grow abnormally for different reasons. The additional fluid may cause a larger growth and tissue from the neighboring uterus may attach itself to the ovarian cyst.
Ovarian cyst treatment may be needed in a case when the follicle is carrying a mature egg and is not releasing it. This is another known common cause of an ovarian cyst.
Tongue Scrapers and More Will Fight Bad Breath
Who doesn’t want fresh breath? Bad breath is simply a turn off, and probably something that turns you off if you come across someone else with halitosis. No one wants to be that person with bad breath, but some of us were simply born with it.
I’m going to share a few proven tips with you that will absolutely help you in your efforts to fight off bad breath. Try these things out (you’ll have to be disciplined) and I can promise you you’ll see an improvement in your situation.
My first piece of advice is to watch (and possibly change) what you eat. If you’re eating foods with a lot of sugars, milky foods, or a lot of red meat, any one of these things could be making your situation worse. These are foods that are conducive to bacteria growth in your mouth, and that’s the cause of bad breath. Try cutting down on those and eating more things like fruit.
I’m going to share a few proven tips with you that will absolutely help you in your efforts to fight off bad breath. Try these things out (you’ll have to be disciplined) and I can promise you you’ll see an improvement in your situation.
My first piece of advice is to watch (and possibly change) what you eat. If you’re eating foods with a lot of sugars, milky foods, or a lot of red meat, any one of these things could be making your situation worse. These are foods that are conducive to bacteria growth in your mouth, and that’s the cause of bad breath. Try cutting down on those and eating more things like fruit.
Weight Loss Diets To Avoid
In today’s world, it seems that almost any topic is open for debate. While I was gathering fast weight loss tips for this article, I was quite surprised to find some of the issues I thought were settled are actually still being openly discussed.
Weight loss programs typically focus only on physical factors related to weight loss. You begin to think of yourself as a student of change as you learn to incorporate structure into your daily life and apply new strategies to the world around you. Weight loss doesn’t make us happy. Being happy makes us physically and emotionally healthy and when we are healthy we make better choices that lead to natural weight loss. Weight loss can be achieved by different methods, but what about Sleep Diet? Several researchers in different states have proven that this really works and people lose weight just because they sleep enough.
Who else wants to lose fat permanently, increase energy, stop cravings, and end the need to diet ever again? Well that is most of us, right? Weight loss surgery limits the amount of food you can take in. Some operations also restrict the amount of food you can digest. Weight loss is primarily the result of the liver converting stored fat into usable energy. This process not only requires sufficient water intake, but it can be greatly accelerated by consumption of an abundance of clean, healthy water.
Weight loss programs typically focus only on physical factors related to weight loss. You begin to think of yourself as a student of change as you learn to incorporate structure into your daily life and apply new strategies to the world around you. Weight loss doesn’t make us happy. Being happy makes us physically and emotionally healthy and when we are healthy we make better choices that lead to natural weight loss. Weight loss can be achieved by different methods, but what about Sleep Diet? Several researchers in different states have proven that this really works and people lose weight just because they sleep enough.
Who else wants to lose fat permanently, increase energy, stop cravings, and end the need to diet ever again? Well that is most of us, right? Weight loss surgery limits the amount of food you can take in. Some operations also restrict the amount of food you can digest. Weight loss is primarily the result of the liver converting stored fat into usable energy. This process not only requires sufficient water intake, but it can be greatly accelerated by consumption of an abundance of clean, healthy water.
Burn Fat Fast with the Best Cardio Exercises
Everyone has wondered at some point which is the best of cardio exercises. To put it simple, either low or high intensity cardio exercise program will help us to burn off body fat. The question here is which is the best cardio exercise to burn off more body fat.
Scientists found that high impact exercise enables the body to burn glycogen which is a kind of carbohydrates. The body stores glycogen in the liver and muscles and will use it for energy. It’s also believed that under a low impact exercise, the body burns a lot of fat.
Unfortunately, researchers were not completely correct. To this day, there are more overweight people than ever though they exercise with low intensity. Why is it?
Scientists found that high impact exercise enables the body to burn glycogen which is a kind of carbohydrates. The body stores glycogen in the liver and muscles and will use it for energy. It’s also believed that under a low impact exercise, the body burns a lot of fat.
Unfortunately, researchers were not completely correct. To this day, there are more overweight people than ever though they exercise with low intensity. Why is it?
Easy Weight Loss Tips
Are you getting into much trouble because of yo yo dieting? It is time you ramp up your weight loss strategy. Many people really do intend to lose excessive weight. But in the long run, they tend to fail because of lack of necessary and helpful knowledge. Nobody said loss of weight is easy. But it would take a determined and well informed person to succeed in the program.
Are you tired of the conventional knowledge for losing weight? If you find weight loss really hard, the following practical tips could help you easily trim off those bulges and achieve an ideal physique. Read on.
Are you tired of the conventional knowledge for losing weight? If you find weight loss really hard, the following practical tips could help you easily trim off those bulges and achieve an ideal physique. Read on.
Think Of Health Together With Acai Berry
In this world there are so many people who are overweight and so they tend to spend much money in order to get rid of this weight problem. But nowadays it is very easy to lose weight. Thanks to the wonderful effects of Acai berry that helps to shed off the extra pounds from your body. It contains all the medicinal as well as nutritional values that help for the proper functioning of the body.
Even if you are an athletic, you can go for trying Acai berry diet as it supplies you the extra energy that is essential for your body. Acai berry which looks like a black grape is much smaller in size but it is termed as the super fruit by the researchers because of the various benefits that it offers to the people.
Even if you are an athletic, you can go for trying Acai berry diet as it supplies you the extra energy that is essential for your body. Acai berry which looks like a black grape is much smaller in size but it is termed as the super fruit by the researchers because of the various benefits that it offers to the people.
Taking A Chance On Diet Pills
Let’s be honest. The only way to lose weight is to eat less and be more active. All weight-loss products whether exercise equipment, diet pills, programs, and even surgery are all based on helping overweight people to the either eat less, or be more active
The problem with weight loss diet pills however, is that many of them have been associated with serious medical risks. A very popular prescription medication of the past decade, Fen/Phen, was found to cause heart valve damage and was pulled from the market. Unfortunately, this wasn’t until after many people permanently damaged their health. Everything from increased risks of heart attack, heart abnormalities, stroke, seizures and even death have all been attributed to one or more weight loss diet pill options.
The problem with weight loss diet pills however, is that many of them have been associated with serious medical risks. A very popular prescription medication of the past decade, Fen/Phen, was found to cause heart valve damage and was pulled from the market. Unfortunately, this wasn’t until after many people permanently damaged their health. Everything from increased risks of heart attack, heart abnormalities, stroke, seizures and even death have all been attributed to one or more weight loss diet pill options.
Weight Loss Tips – Five Tips for Easy Weight Loss
Whoever told you that weight loss was difficult never read this article!
weight loss is a hot topic among people today, especially considering the fact that more than half of us are overweight. As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim our healthy figures? If you struggle with your own battle of the bulge read on for five sure-fire ways to drop a few of those unwanted pounds, and more importantly learn how you can prevent packing them in the first place!
TIP #1: Burn it in the AM
What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemingly small activity, when done consistently, will produce surprising weight loss results!
Friday, September 4, 2009
Abstinence
What is sexual abstinence?
Sexual abstinence is a choice to refrain from sexual activity. This choice is usually made for a specific reason. The reason may be moral, religious, legal, or for health and safety.
Everyone has a different definition of sexual abstinence. The most common meaning of sexual abstinence is not having sexual intercourse, vaginal or anal. Oral sex can be considered sexual activity and would therefore be included as an activity to stop if you make the decision to be abstinent.
It is important to discuss with your partner what abstinence means to you, especially if you are developing a new relationship. A specific definition of abstinence should include the expressions of love and sexuality that are acceptable to you and those that aren't. Give your partner example of acceptable behavior: holding hands, cuddling, kissing, etc.
The choices of what is acceptable may depend on the purpose of the abstinence. Your choice of abstinence may be based on moral or ethical reasons, such as a belief that the act of intercourse should be reserved as an expression of a lifetime commitment to one person, to avoid pregnancy, or to avoid any sexually transmitted infections.
Avoiding Sexual Assault
As date rape continues to impact college campuses across the country, with 42 percent of the occurrences going unreported, here are just a few things to know about date rape and protecting yourself from being a victim or an offender.
As a Woman, You Can...
- Talk openly about sex, and keep talking as you get further into a relationship.
- Be careful not to let alcohol or other drugs decrease your ability to take care of yourself and make sensible decisions.
- Trust your gut feelings. If a place or the way a date acts make you nervous or uneasy, get out.
- Go out on a first date or a blind date with friends. Insist on going to a public place like a movie, sporting event, or restaurant. Carry money for a phone call and taxi, or take your own car.
- Don't leave a party, concert, game, or other social occasion with someone you just met or don't know well.
- Take a look at the people around you and be wary of anyone who puts you down, or tries to control how you dress or your choice of friends.
- Become an ally and educate others about rape and violence.
Tips for Safer & Smarter Sex
It is always smart to talk about sex with your partner, a peer educator or a healthcare professional before you make the decision to have sex. While sexual intercourse always involves some risk of pregnancy or sexually transmitted disease, there are definitely ways of making your sexual experiences safer. Here are 10 simple things you can do, say and think about now before you have sex:
1. Talk smart sex first. Have smart sex later.
STIs and unintended pregnancies affect both partners, not just one person. If you feel uncomfortable discussing sex and birth control with your partner, then you shouldn't be having sex. Be straightforward and talk about sex beforehand so both partners know what to expect. It's easier to be rational and reasonable before you're in the "heat of the moment."
STIs and unintended pregnancies affect both partners, not just one person. If you feel uncomfortable discussing sex and birth control with your partner, then you shouldn't be having sex. Be straightforward and talk about sex beforehand so both partners know what to expect. It's easier to be rational and reasonable before you're in the "heat of the moment."2. Don't feel pressured to have sex. Or have sex out of fear - fear of hurting someone's feelings by saying no or fear of being the "only one" who isn't doing it. Virtually everyone wants to fit in with his or her friends, but you should never compromise your values to be "part of the crowd." If you don't want to have sex, be honest, discuss the reasons behind your decision with your partner and stay true to you.
3. Don't abuse alcohol/use drugs if you think things could get physical. Drug use or alcohol abuse interferes with decision-making, which can lead to date rape, forgetting to use contraceptives or contracting an STI. The lowering of inhibitions that often accompanies alcohol use might make you think you'll enjoy sex more, but in fact, for a variety of biochemical reasons, too much alcohol actually makes sex less enjoyable for both men and women.
4. Two are better than one. To help prevent both pregnancy and STIs, you should correctly and consistently use a birth control method like the Pill, contraceptive injection or diaphragm (for pregnancy prevention) and a condom (to prevent STIs). Condom use is essential, especially in relationships that are not monogamous. If your partner says no to contraceptives that may prevent STIs, like condoms, it's probably time to rethink your relationship. Nothing is worth the potential lifetime consequences of a few minutes of unprotected fun.
Sex Myths & Mysteries
Every campus has them…some sort of myth or mystery floating around about sex or improving your chances of scoring. Below is a sampling of amusing - and sometimes frightening - myths that have been handed down from generation to generation on campuses around the country.
- You can't get pregnant when you're menstruating. MYTH (Yes, you can!) Sometimes ovulation can actually occur before the bleeding from a woman's period has stopped. Or it may occur within a few days after her period has finished. In both of these cases, having sex before the period has finished or just after it has finished, can result in pregnancy.
- If you go to a particular bar on a particular night wearing a red T-shirt, or run through the park naked during the first full moon of the semester you'll definitely get lucky. MYSTERY (Too many variables here to even go into, the biggest of which is YOU!)
Healthy Mouth, Healthy Sex! -- Free E-Book
When was the last time you thought about your teeth? That's like asking when you last thought about your femur or your elbow.
Like breathing, teeth are an integral part of our
bodies.
What many people don't understand -- or even consider -- is that the health of our teeth and mouths has a huge connection with our overall physical health -- and our sex lives!
In this new e-book, "Healthy Mouth, Healthy Sex!" I explain the connection between your oral health and your sexual well-being -- a topic not too many people talk about.
"Healthy Mouth, Healthy Sex!" is a free e-book -- absolutely no registration required. Simply click the link to download your copy.
You can find just about anything to do with sex on the Internet, but you won't find how taking care of your oral health can prolong your sexual health well into old age.
Like breathing, teeth are an integral part of our
bodies.What many people don't understand -- or even consider -- is that the health of our teeth and mouths has a huge connection with our overall physical health -- and our sex lives!
In this new e-book, "Healthy Mouth, Healthy Sex!" I explain the connection between your oral health and your sexual well-being -- a topic not too many people talk about.
"Healthy Mouth, Healthy Sex!" is a free e-book -- absolutely no registration required. Simply click the link to download your copy.
You can find just about anything to do with sex on the Internet, but you won't find how taking care of your oral health can prolong your sexual health well into old age.
Wednesday, September 2, 2009
Cottage Cheese Onion Dip
This low fat recipe for onion dip was shared on our forum by Liz. Ingredients:
Ingredients:
- 1 Cup Cottage cheese, low fat
- 1 Tablespoon Lemon juice
- 1/2 Cup Plain yogurt, low fat
- 1/4 Cup Green onion, chopped
- 1 Teaspoon Salt
- 1 Pinch Pepper
Preparation:
This is a basic low calorie onion dip. You can customize this dip with a little curry powder, hot pepper sauce, or your favorite herbs or onion soup mix. In blender, process cottage cheese with lemon juice until blended. Add remaining ingredients. Process just until blended. Refrigerate for at least four hours.Hummus Recipes
Hummus is a dip/spread that is made from chickpeas. In fact, hummus is the Arabic word for chickpea. You may notice that many hummus recipes call for garbanzo beans, not chickpeas. Don't worry, garbanzo is the Spanish translation of chickpea. They are called cece beans in Italy.
Hummus is one of the oldest foods dating back to ancient Egypt. We know that chickpeas were used quite frequently over 7,000 years ago.
When making your own hummus, you have to keep your own tastebuds in mind. If a recipe calls for a lot of tahini and you don't like tahini, scale down the amount or simply omit it. The fun about Middle Eastern cooking is that the ingredient amounts aren't set in stone. Add a little of this and take away that and you still have a culinary masterpiece!
These days hummus is made a million different ways, flavor included. Here are some excellent hummus recipes that have a variety of ingredients make hummus more exciting!
Hummus is one of the oldest foods dating back to ancient Egypt. We know that chickpeas were used quite frequently over 7,000 years ago.
Hummus Recipes
If you frequent Middle Eastern restaurants and eat the hummus, you know that hummus tastes different everywhere. Some types of hummus have a strong lemon flavor, some have an overwhelming garlic flavor, and some hummus has a spicy tone.When making your own hummus, you have to keep your own tastebuds in mind. If a recipe calls for a lot of tahini and you don't like tahini, scale down the amount or simply omit it. The fun about Middle Eastern cooking is that the ingredient amounts aren't set in stone. Add a little of this and take away that and you still have a culinary masterpiece!
These days hummus is made a million different ways, flavor included. Here are some excellent hummus recipes that have a variety of ingredients make hummus more exciting!
Healthy After School Snacks for Teens
Since schooldays usually end earlier than workdays, your teens probably spend some time at home alone after school. The good news is that they're old enough to go to the kitchen and feed themselves. They don’t need you to make their snacks for them anymore.
The bad news is also that they are old enough to go to the kitchen and feed themselves. When teens come home from school with growling stomachs, they may not be too interested in making the healthiest of choices. A big bag of greasy potato chips, some dip and sugary soda will probably become the after-school snack of choice because it is easy and tastes good, not because it is good for them.
Good snacks like fresh fruits refuel your teen and give them important nutrients. Poor snacks add extra sugar, saturated fats, and sodium to your kids’ body. And if portions aren't controlled, these snacks may ruin their appetite for your healthy family dinner later.
You can help your teen by providing healthy, easy-to-prepare after school snacks:
Frozen Grapes
Buy a pound of seedless grapes and pluck them from the vine. Wash them and place a handful of grapes into several sandwich-sized freezer bags, and put the bags in the freezer. Once the grapes are frozen, they develop a popsicle-like texture and taste deliciously sweet without any added sugar.Precut Vegetables and Dip
Teens love chips and dip, but they don’t need the extra fats and sodium. Replace the chips with fresh-cut raw vegetables. Try carrot sticks or slices, broccoli, cauliflower, green beans, snap peas and celery. Even picky eaters will find one vegetable to eat.Your kids can dip the raw vegetables into veggie dip, regular chip dip, nacho cheese dip lite or regular salad dressing. Obviously some dips are healthier than others are (cheap nacho cheese dip from the grocery store probably lacks real cheese), but I think the main goal with this snack is to get those extra vegetables into your teen.
Whole Grain Bread and Peanut Butter
Make the switch from white bread to 100% whole wheat bread, and any sandwich is instantly healthier. Peanut butter adds protein and healthy fats. If your teen has a sweet tooth, bring home a jar of 100% fruit spread that is naturally sweet rather than a jar of jelly that has extra sugar or high fructose corn syrup. You can also enjoy other types of butters such as soy nut butter, almond butter and cashew butter.Lite Popcorn
What could be easier than tossing a bag of popcorn in the microwave? Popcorn is high in fiber, so it makes a good snack if you don’t drown it in butter or margarine. You can choose brands that are lower in fat and salt or buy a microwave popcorn popper. Let your teen experiment with different seasonings to add flavor and zest.Whole Wheat Pretzels
Whole grains are important because they add fiber to your teen’s diet. Fiber is important for a healthy digestive system, and most teens don’t get enough. Regular pretzels are made from over-processed flour that has had all of the bran and much of the fiber removed. Whole wheat pretzels retain the goodness of fiber and still taste great slathered in mustard.Make Your Own Trail Mix
Does your teen like to grab a granola bar for a quick treat? Granola bars sounds like they should be good for you, but many of them contain unwanted fats, sugar and extra calories. You can make a healthier alternative by making your own trail mix. Just blend one cup each of two different whole grain cereals, like whole grain Cheerios and Shredded Wheat. Add one cup of mixed nuts and one-half cup of raisins or other dried fruits. You can even add a half cup of chocolate chips. You can also add shelled sunflower seeds, pumpkin seeds or soy nuts.Smoothies
Fruit smoothies are much better for your teen than milk shakes or malts and are fun to make too. Frozen bananas make a good base for smoothies. So when your bananas become a little too ripe for your taste, cut them into one-inch chunks and keep them in the freezer. To make a smoothie, just toss four or five chunks of frozen bananas into a high-quality blender with a cup of low-fat milk, a handful of strawberries or blueberries and a teaspoon of vanilla extract. Blend until smooth and pour into a tall glass.Hummus and Pita or Crackers
As an alternative to vegetables and dips, have some hummus on hand to serve with whole-wheat pita bread or with whole-grain crackers or breadsticks. Hummus is made with chickpeas (or garbanzo beans), which makes it a terrific source of protein and healthy fats.Yogurt Parfait
Plain yogurt is good for your teens who probably aren’t getting enough calcium, but the taste may be kind of boring. Spruce up yogurt with berries, sliced peaches and crunchy cereal flakes, nuts or seeds. Plain yogurt can also be used for healthy, low-fat veggie dips.Healthy Beverages
Teens often have a fondness for beverages with lots of sugar and caffeine like sodas, coffee drinks and energy drinks. Not a good idea, especially later in the day. The caffeine may make for some sleepless nights and the extra sugar is just extra calories. Make sure you keep healthier beverages that still taste great such as 100% fruit and vegetable juices, low-fat milk, sparkling water and plain chilled water. Keep sliced lemons and limes handy to add a bit of flavor to plain water.Getting Rid of the Bad Stuff
It may not be enough to supply healthy snacks, you may need to get rid of the unhealthy foods as well, depending on your kids’ eating behavior. One teen can easily ignore a tub of ice cream in the freezer while another can’t resist the temptation to devour it. If you have a teen (or adult or child) in your home who has a difficult time resisting high-calorie foods, keep such foods out of the house.This doesn't mean you have to deprive your family of fun foods (every kid needs a treat now and then) just regulate them. When you decide that an ice cream treat is in order, hit the ice cream shop. Don’t buy bags of candy bars at the grocery or discount store, but occasionally bring home one individual candy bar for each family member. The same idea applies to eating cakes, cookies, greasy chips and donuts: They should be considered treats, not daily dietary staples.
High-Fiber Foods
High-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. Find out which foods are high-fiber foods. Dietary Fiber
Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet.
Dietary Fiber
Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet. Types of Dietary Fiber
Insoluble fiber is the type of dietary fiber found in high-fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool. This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes.Soluble fiber is also found in many high-fiber foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from the body. Some soluble fibers, like beta glucan found in oats, bind to bile acids in the intestinal tract. Bile acids contain cholesterol and normally your body reabsorbs some of those bile acids, but when their bound to beta-glucan, they are eliminated through the stool. This reduces the amount of bile reabsorbed into your blood, and in turn helps to lower cholesterol levels. Research shows high-fiber diets with this type of soluble fiber has been shown to reduce cholesterol closer to healthy levels.
High-Fiber Foods
According to the Institute of Medicine:- The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.
Here are some examples of delicious and healthy high-fiber foods from the USDA National Nutrient Database:
- one-half cup cooked navy beans - 9.5 g
- one-half cup baked beans, canned – 9 g
- one-half cup cooked lentils – 7.8 g
- one-half cup cooked black beans – 7.5 g
- one-half cup dates – 7.1 g
- one cup raisin bran cereal – 7 g
- one-half cup cooked kidney beans – 6.5 g
- one-half cup cooked lima beans – 6.7 g
- one-half cup canned tomato paste – 5.9 g
- one-half cup cooked garbanzo beans – 6.2 g
- one-half cup bean with ham soup – 5.6 g
- one-half cup frozen red raspberries – 5.5 g
- one medium bran muffin – 5 g
- one-half Asian pear – 5 g
- one-half cup cooked artichoke – 4.5 g
- one-half cup frozen peas, cooked – 4.4 g
- one cup oatmeal – 4 g
- one-half cup frozen mixed vegetables, cooked – 4 g
- one-half cup raw blackberries – 3.8 g
- one-half cup canned pumpkin – 3.5 g
- one-half cup cooked whole-wheat spaghetti – 3.4 g
- 24 almonds – 3.3 g
- one apple with skin – 3.3 g
- one-half cup cooked barley 3 g
- one cup broccoli – 2.4 g
- one red sweet pepper – 2.4 g
- one nectarine – 2.3 g
- 28 peanuts – 2.3 g
- one slice whole grain bread – 2 g
- 15 walnut halves – 2 g
Fiber Supplements
Fiber supplements are available and may be added to a low-fiber diet, but fiber supplements shouldn't replace high-fiber foods in your diet because high-fiber foods are usually high in vitamins and minerals as well.http://hospitalyukys.blogspot.com/
Question: How can I get more fruits and vegetables into my diet?
I am trying to eat healthier but I have a problem that I don't like very many fruits and vegetables. Mostly the problem is with the textures of the foods, they make me gag. I drink juice and can eat a few things like applesauce, peas, corn and broccoli but that is about all I can easily manage to eat. Can you give me any help on how to get more fruits and vegetables into my diet?
Answer: I have always been kind of jealous of people who grew up loving vegetables and fruits. Eating fruits and vegetables was something I had to work at enjoying. I was one of those kids who hated them and as I grew up I came up with ways to disguise them.
One suggestion would be to get a juicing machine and juice your fruits and vegetables. As long as you keep the pulp in the juice, you will still get the nutrients and fiber. What type of texture do you like? If you like crunchy, you can eat the vegetables raw or slightly cooked. If you like squishy things, then you can cook them longer until they are soft. You can add melted cheese to add some difference in texture, or sprinkle some nuts on top. Do you like soup? You can add cooked vegetables to soup, or make creamed soups that are pureed so that the texture is smooth. Do you like mashed potatoes? You can do the same with carrots, squash, or sweet potatoes.
For fruits, try slicing up strawberries and adding some cream or whipped cream. If you don't like raw apples, you can slice them up and cook them with a little water, a bit of cinnamon and maybe just a little sugar if you prefer a sweeter taste. There are also fruit preserves that don't have a lot of extra sugar added that can be spread on toast like jam or jelly. One more idea is to freeze some seedless grapes for a nice cold treat and a change in texture.
Green Tea - How to Brew Green Tea
Green tea lovers may tell you that the best-tasting green tea is brewed for under one minute with hot water that hasn't reached the boiling point yet. It is also steeped for a short period of time. Boiling water and longer steeping times impart a bitter flavor to green tea.
Researchers, however, have found that using boiling water and longer steeping times 
increases the amount of polyphenols in the green tea. Polyphenols are the antioxidants in green tea that are responsible for the health benefits that green tea is believed to have.
The results of the studies done suggest that the following preparation guidelines can boost the polyphenol level in green tea:
Size of tea leaves - Small loose leaf green tea is the best choice, because it infuses quickly. Tightly curled or large leaf tea requires a longer infusion time.
Loose leaf vs. teabags - Loose leaves are preferable to teabags. In order to increase the extraction of polyphenols, teabags should be continuously dunked in the teapot rather than left to float on the water.
Temperature - Boiling water promotes the extraction of polyphenols.
Steeping Time - Tea should be steeped for two to five minutes. The polyphenol content of tea increases with steeping time, while a shorter steeping time results in a high caffeine content but low polyphenol content.
Free Radical
Definition: As the body uses oxygen, these by-products cause oxidative damage to the cells of the body. Free radicals come from smoking, pollution, poisons, fried foods, and as a by-product of normal metabolism. Free radical damage is associated with an increased risk of many chronic diseases. "Antioxidants" such as vitamin C, carotenes and vitamin E reduce the damage caused by free radicals.
Antioxidants
Definition: May protect the cells in your body from oxidative damage. As the body uses oxygen, there are by-products known as "free radicals" that can cause damage to cells. Antioxidants are known to repair these free radicals and are associated with a decreased risk of many chronic diseases. Some examples of antioxidants include beta-carotene, vitamins A, C, and E, lutein, lycopene and quercetin.
Green Tea
Every superfoods list needs a healthy beverage or two. Green tea is rich in antioxidants that may offer health benefits and has no calories (unless you add lots of milk and sugar), so it frequently makes the cancer-preventing superfoods lists. How Green Tea May Protect You From Cancer
Green tea contains antioxidants called catechins that may slow down the growth of cancer cells. In laboratory studies, catechins stop free radical damage to cells and reduce the number and sizes of tumors. The most commonly studied catechins, called epigallocatechin-3-gallate (EGCG), may cause cancer cells to die, rather than grow and spread. In human research, two large studies found that people who drank more tea were at a lower risk of developing certain cancers, while another study showed no correlation. The research isn't conclusive, however, as other dietary and lifestyle factors can affect the outcomes. Clinical research is needed to determine whether or not green tea can really prevent cancer.
How Green Tea May Protect You From Cancer
Green tea contains antioxidants called catechins that may slow down the growth of cancer cells. In laboratory studies, catechins stop free radical damage to cells and reduce the number and sizes of tumors. The most commonly studied catechins, called epigallocatechin-3-gallate (EGCG), may cause cancer cells to die, rather than grow and spread. In human research, two large studies found that people who drank more tea were at a lower risk of developing certain cancers, while another study showed no correlation. The research isn't conclusive, however, as other dietary and lifestyle factors can affect the outcomes. Clinical research is needed to determine whether or not green tea can really prevent cancer. How Is Green Tea Different From Black Tea?
Green tea and black tea both come from the same plant, Camellia sinensis. Black tea is made when the leaves are allowed to ferment. Green tea leaves are steamed or heated immediately after picking to prevent fermentation, and they contain more of the polyphenols than black tea.How to Enjoy Green Tea
There are many brands of green tea available that are conveniently packaged in tea bags. Simply place the tea bag in a cup, add hot water, steep for two minutes or so and remove the bag. There's very little mess and no waste because you brew each cub individually.
Tea bags are convenient, but quality differs widely. You can buy loose leaf green teas for an unbeatable flavor. You'll need an infuser (Buy Direct). Place the leaves into the infuser, set the infuser into an empty tea cup, and add the hot water. Experts suggest that you use boiling water and a longer steeping time for a higher polyphenol concentration. If you like the loose leaves, you may wish to invest in a teapot with an infuser built in (Buy Direct), rather than steeping each individual cup.
Green Tea in Cooking
The easiest way to serve tea is steeped as a hot beverage, but here are some fun recipes using green tea:Omega-3 Fatty Acids
Definition: Healthy polyunsaturated essential fatty acids found in fish, flax, canola oil, pumpkin seeds and walnuts. Eating a diet rich in omega-3 fatty acids raises HDL cholesterol levels and may help to prevent cardiovascular disease.
There are three main dietary omega-3 fatty acids, eicosapentaenoic acid, docosahexaenoic acid both found in fish and seafood, and alpha linolenic acid found in plants.
Good Fish, Bad Fish
Fish is an excellent source of lean protein and omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A diet rich in fish oil may help reduce inflammation and decrease your risk of cardiovascular disease. The omega-3 fatty acids found in fish are also essential for brain and eye development. The American Heart Association suggests that we each eat at least two servings of oily fish each week to help keep our hearts healthy.
So when is fish not so good for your health? 
Almost all fish is contaminated with trace amounts of mercury. While most healthy adults have no problem eliminating the mercury from their bodies, children and women who are pregnant or breastfeeding should avoid some types of fish and shellfish to reduce their risk of mercury exposure.
Fish that contain the highest level of mercury are larger and older sharks, swordfish, king mackerel, and tilefish. It is probably a good idea for most people to avoid eating much of these fish. They can be replaced with other fish and shellfish such as shrimp, pollock, canned light tuna, salmon and catfish, which all contain much less mercury.
Most other fish fall somewhere in between. The United States Environmental Protection Agency has a complete listing of the mercury levels in commercial seafood and fish. It is also interesting to note that deep-frying fish may increase the concentration of mercury in fish.
Besides mercury, fish can be a problem if it isn't prepared properly. Deep fried or served with a heavy, fat- and calorie-dense sauce will turn healthy fish into an unhealthy meal fast.
Another potential problem is eating undercooked fish, which may lead to a parasite infection. When cooking fish at home, make sure you cook your fish until it is flaky and tender; the meat should show no signs of translucency. And do not cross contaminate raw fish with uncooked or ready to serve foods; use separate utensils and plates for handling each.
Other Sources of Omega-3 Fatty Acids
If you are concerned about mercury, or if you just don't want to eat fish, you need to get omega-3 fatty acids from other sources. There are many plant sources of omega-3 fatty acids, such as canola oil, flax seeds, walnuts and pumpkin seeds.The type of omega-3 fatty acids found in plants is called alpha linolenic acid. It is not exactly the same as the fats found in fish, but your body has the capability to transform alpha linolenic acid to both EPA and DHA.
What About Fish Oil Supplements?
Most people can get all of the omega-3 fatty acids they need from their diets, but EPA and DHA are also available as dietary supplements. Many people elect to take these supplements with the hope of reducing inflammation and their risk of cardiovascular disease.DHA supplementation may be the most beneficial for babies. The developing brain accumulates large amounts of DHA during the third trimester of pregnancy through the first three months of infancy. Women can take DHA supplements during their pregnancy and in the initial months of breastfeeding to be sure their babies receive enough DHA for normal cognitive development.
Sources:
Burger J, Dixon C, Boring CS, Gochfeld M. "Effect of deep-frying fish on risk from mercury." J Toxicol Environ Health A. 2003 May 9;66(9):817-28.
Cetin I, Koletzko B. "Long-chain omega-3 fatty acid supply in pregnancy and lactation." Curr Opin Clin Nutr Metab Care. 2008 May;11(3):297-302.
Mercury Levels in Commercial Fish and Shellfish
| SPECIES | MERCURY CONCENTRATION (PPM) | NO. OF SAMPLES | SOURCE OF DATA | ||||
|---|---|---|---|---|---|---|---|
| MEAN | MEDIAN | STDEV | MIN | MAX | |||
| MACKEREL KING | 0.730 | N/A | N/A | 0.230 | 1.670 | 213 | GULF OF MEXICO REPORT 2000 |
| SHARK | 0.988 | 0.830 | 0.631 | ND | 4.540 | 351 | FDA 1990-02 |
| SWORDFISH | 0.976 | 0.860 | 0.510 | ND | 3.220 | 618 | FDA 1990-04 |
| TILEFISH (Gulf of Mexico) | 1.450 | N/A | N/A | 0.650 | 3.730 | 60 | NMFS REPORT 1978 |
| SPECIES | MERCURY CONCENTRATION (PPM) | NO. OF SAMPLES | SOURCE OF DATA | ||||
|---|---|---|---|---|---|---|---|
| MEAN | MEDIAN | STDEV | MIN | MAX | |||
| ANCHOVIES | 0.043 | N/A | N/A | ND | 0.340 | 40 | NMFS REPORT 1978 |
| BUTTERFISH | 0.058 | N/A | N/A | ND | 0.360 | 89 | NMFS REPORT 1978 |
| CATFISH | 0.049 | ND | 0.084 | ND | 0.314 | 23 | FDA 1990-04 |
| CLAM * | ND | ND | ND | ND | ND | 6 | FDA 1990-02 |
| COD | 0.095 | 0.087 | 0.080 | ND | 0.420 | 39 | FDA 1990-04 |
| CRAB 1 | 0.060 | 0.030 | 0.112 | ND | 0.610 | 63 | FDA 1990-04 |
| CRAWFISH | 0.033 | 0.035 | 0.012 | ND | 0.051 | 44 | FDA 2002-04 |
| CROAKER ATLANTIC (Atlantic) | 0.072 | 0.073 | 0.036 | 0.013 | 0.148 | 35 | FDA 1990-03 |
| FLATFISH 2* | 0.045 | 0.035 | 0.049 | ND | 0.180 | 23 | FDA 1990-04 |
| HADDOCK (Atlantic) | 0.031 | 0.041 | 0.021 | ND | 0.041 | 4 | FDA 1990-02 |
| HAKE | 0.014 | ND | 0.021 | ND | 0.048 | 9 | FDA 1990-02 |
| HERRING | 0.044 | N/A | N/A | ND | 0.135 | 38 | NMFS REPORT 1978 |
| JACKSMELT | 0.108 | 0.060 | 0.115 | 0.040 | 0.500 | 16 | FDA 1990-02 |
| LOBSTER (Spiny) | 0.09 | 0.14 | ‡ | ND | 0.27 | 9 | FDA SURVEY 1990-02 |
| MACKEREL ATLANTIC (N.Atlantic) | 0.050 | N/A | N/A | 0.020 | 0.160 | 80 | NMFS REPORT 1978 |
| MACKEREL CHUB (Pacific) | 0.088 | N/A | N/A | 0.030 | 0.190 | 30 | NMFS REPORT 1978 |
| MULLET | 0.046 | N/A | N/A | ND | 0.130 | 191 | NMFS REPORT 1978 |
| OYSTER | 0.013 | ND | 0.042 | ND | 0.250 | 38 | FDA 1990-04 |
| PERCH OCEAN * | ND | ND | ND | ND | 0.030 | 6 | FDA 1990-02 |
| POLLOCK | 0.041 | ND | 0.106 | ND | 0.780 | 62 | FDA 1990-04 |
| SALMON (CANNED) * | ND | ND | ND | ND | ND | 23 | FDA 1990-02 |
| SALMON (FRESH/FROZEN) * | 0.014 | ND | 0.041 | ND | 0.190 | 34 | FDA 1990-02 |
| SARDINE | 0.016 | 0.013 | 0.007 | 0.004 | 0.035 | 29 | FDA 2002-04 |
| SCALLOP | 0.050 | N/A | N/A | ND | 0.220 | 66 | NMFS REPORT 1978 |
| SHAD AMERICAN | 0.065 | N/A | N/A | ND | 0.220 | 59 | NMFS REPORT 1978 |
| SHRIMP * | ND | ND | ND | ND | 0.050 | 24 | FDA 1990-02 |
| SQUID | 0.070 | N/A | N/A | ND | 0.400 | 200 | NMFS REPORT 1978 |
| TILAPIA * | 0.010 | ND | 0.023 | ND | 0.070 | 9 | FDA 1990-02 |
| TROUT (FRESHWATER) | 0.072 | 0.025 | 0.143 | ND | 0.678 | 34 | FDA 2002-04 |
| TUNA (CANNED, LIGHT) | 0.118 | 0.075 | 0.119 | ND | 0.852 | 347 | FDA 2002-04 |
| WHITEFISH | 0.069 | 0.054 | 0.067 | ND | 0.310 | 28 | FDA 2002-04 |
| WHITING | ND | ND | ‡ | ND | ND | 2 | FDA SURVEY 1990-02 |
| SPECIES | MERCURY CONCENTRATION (PPM) | NO. OF SAMPLES | SOURCE OF DATA | ||||
|---|---|---|---|---|---|---|---|
| MEAN | MEDIAN | STDEV | MIN | MAX | |||
| BASS (SALTWATER, BLACK, STRIPED)3 | 0.219 | 0.130 | 0.227 | ND | 0.960 | 47 | FDA 1990-04 |
| BASS CHILEAN | 0.386 | 0.303 | 0.364 | 0.085 | 2.180 | 40 | FDA 1990-04 |
| BLUEFISH | 0.337 | 0.303 | 0.127 | 0.139 | 0.634 | 52 | FDA 2002-04 |
| BUFFALOFISH | 0.19 | 0.14 | ‡ | 0.05 | 0.43 | 4 | FDA SURVEY 1990-02 |
| CARP | 0.14 | 0.14 | ‡ | 0.01 | 0.27 | 2 | FDA SURVEY 1990-02 |
| CROAKER WHITE (Pacific) | 0.287 | 0.280 | 0.069 | 0.180 | 0.410 | 15 | FDA 1990-03 |
| GROUPER (ALL SPECIES) | 0.465 | 0.410 | 0.293 | 0.053 | 1.205 | 43 | FDA 2002-04 |
| HALIBUT | 0.252 | 0.200 | 0.233 | ND | 1.520 | 46 | FDA 1990-04 |
| LOBSTER (NORTHERN/AMERICAN) | 0.310 | N/A | N/A | 0.050 | 1.310 | 88 | NMFS REPORT 1978 |
| LOBSTER (Species Unknown) | 0.169 | 0.182 | 0.089 | ND | 0.309 | 16 | FDA 1991-2004 |
| MACKEREL SPANISH (Gulf of Mexico) | 0.454 | N/A | N/A | 0.070 | 1.560 | 66 | NMFS REPORT 1978 |
| MACKEREL SPANISH (S. Atlantic) | 0.182 | N/A | N/A | 0.050 | 0.730 | 43 | NMFS REPORT 1978 |
| MARLIN * | 0.485 | 0.390 | 0.237 | 0.100 | 0.920 | 16 | FDA 1990-02 |
| MONKFISH | 0.180 | N/A | N/A | 0.020 | 1.020 | 81 | NMFS REPORT 1978 |
| ORANGE ROUGHY | 0.554 | 0.563 | 0.148 | 0.296 | 0.855 | 49 | FDA 1990-04 |
| PERCH (Freshwater) | 0.14 | 0.15 | ‡ | ND | 0.31 | 5 | FDA SURVEY 1990-02 |
| SABLEFISH | 0.220 | N/A | N/A | ND | 0.700 | 102 | NMFS REPORT 1978 |
| SCORPIONFISH | 0.286 | N/A | N/A | 0.020 | 1.345 | 78 | NMFS REPORT 1978 |
| SHEEPSHEAD | 0.128 | N/A | N/A | 0.020 | 0.625 | 59 | NMFS REPORT 1978 |
| SKATE | 0.137 | N/A | N/A | 0.040 | 0.360 | 56 | NMFS REPORT 1978 |
| SNAPPER | 0.189 | 0.114 | 0.274 | ND | 1.366 | 43 | FDA 2002-04 |
| TILEFISH (Atlantic) | 0.144 | 0.099 | 0.122 | 0.042 | 0.533 | 32 | FDA 2002-04 |
| TUNA (CANNED, ALBACORE) | 0.353 | 0.339 | 0.126 | ND | 0.853 | 399 | FDA 2002-04 |
| TUNA(FRESH/FROZEN, ALL) | 0.383 | 0.322 | 0.269 | ND | 1.300 | 228 | FDA 2002-04 |
| TUNA (FRESH/FROZEN, ALBACORE) | 0.357 | 0.355 | 0.152 | ND | 0.820 | 26 | FDA 2002-04 |
| TUNA (FRESH/FROZEN, BIGEYE) | 0.639 | 0.560 | 0.184 | 0.410 | 1.040 | 13 | FDA 2002-04 |
| TUNA (FRESH/FROZEN, SKIPJACK) | 0.205 | N/A | 0.078 | 0.205 | 0.260 | 2 | FDA 1993 |
| TUNA (FRESH/FROZEN, YELLOWFIN) | 0.325 | 0.270 | 0.220 | ND | 1.079 | 87 | FDA 2002-04 |
| TUNA (FRESH/FROZEN, Species Unknown) | 0.414 | 0.339 | 0.316 | ND | 1.300 | 100 | FDA 1991-2004 |
| WEAKFISH (SEA TROUT) | 0.256 | 0.168 | 0.226 | ND | 0.744 | 39 | FDA 2002-04 |
Source of data: FDA 1990-2004, "National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource" Report 1978,
"The Occurrence of Mercury in the Fishery Resources of the Gulf of Mexico" Report 2000
Mercury was measured as Total Mercury except for species (*) when only Methylmercury was analyzed.
ND - mercury concentration below detection level (Level of Detection (LOD)=0.01ppm)
N/A - data not available
†The following species have been removed from the tables:
- Bass (freshwater) – not commercial
- Pickerel – not commercial
‡ Standard deviation data generated for new data 2004 or later only.
1Includes: Blue, King, Snow
2Includes: Flounder, Plaice, Sole
3Includes: Sea bass/ Striped Bass/ Rockfish
NOTE: On February 8, 2006, technical changes were made to the data that was posted on January 19, 2006. The changes corrected data or more properly characterized the species of fish or shellfish sampled.
Tuesday, September 1, 2009
Asparagus
Scientific Name: Asparagus officinalis
Biological Background: Asparagus is a vegetable with succulent shoots and scale-like leaves, 
belonging to the lily of the valley family. It was known to the ancient civilization of Egypt and Rome.
Nutritional Information: Four medium-sized spears (cooked, 60 g) contain 315 calories, 1.6 g protein, 2.6 g carbohydrate, 1.1 g fiber, 0.4 mg iron, 186 mg potassium, 50 RE vitamin A, 0.63 mg niacin, 16 mg vitamin C, and small amount of other vitamins.
Pharmacological Activity: Asparagus is an excellent source of glutathione and a good source of flavonoids, saponins, folate, vitamin C, and dietary fiber. Those food components in asparagus provide great power to fight various cancers and heart diseases. Asparagus is also known for its antifungal, diuretic, and antiviral activity. In addition, the low calorie content of asparagus makes it a good food for weight control.
Eating Tips: Asparagus deteriorates and loses its vitamin C quickly under room temperature. Heavy cooking may reduce asparagus disease-fighting power by destroying some of its healing components. To get the most health benefits from asparagus, eat it fresh or lightly cooked.
Apple
Scientific Name: Malus Pumila
Biological Background: Apple was originated in Asia Minor. 
It has been cultivated for thousands of years and today is the most cultivated fruit tree in the world.
Nutritional Information: A typical medium-sized apple (212 g) provides 125 calories (most from fructose), 0.4 g protein, 6.6 g fiber, 244 mg potassium, 12 mg vitamin C, and traces of other minerals and vitamins.
Pharmacological Activity: Apple is one of the best sources of flavonoids and a good source of dietary fiber (pectin), which are responsible for most of apple’s disease-fighting properties. Flavonoids and pectin in apple help fight heart diseases (stroke and high blood cholesterol), cancers (breast and ovarian), and constipation. Apples also have mild antibacterial, anti-inflammatory, and estrogenic activity. In addition, apple can suppress appetite, thus having an apple before a meal can help control weight.
Eating Tips: Most of flavonoids and fiber are in the apple peel. And the colorfulness of an apple reflects the amount of flavonoids. Therefore, to get the most health benefit from apples, eat two bright-colored and unpeeled apples a day.
Pineapple
Scientific Name: Ananas cosmosus
Biological Background: A tropical plant with stiff, spiny leaves that yields a single 
large fruit. Pineapple originated in Brazil.
Nutritional Information: One cup (155 g) of raw pineapple contains 76 calories, 0.6 g protein, 19.2 g carbohydrates, 2.95 g fiber, 175 g potassium, 124 mg vitamin C, 0.14 mg thiamin, 0.06 mg riboflavin, 0.65 mg niacin.
Pharmacological Activity: It suppresses inflammation due to Bromelain, an antibacterial enzyme. Pineapple aids digestion and helps to dissolve blood clots, and is food for preventing osteoporosis and bone fractures because of its very high manganese content. It is also antibacterial, antiviral and mildly estrogenic.
Eating Tips: Eat fresh. Canning destroys some pharmacological activities of pineapple.
Lentil Soup
8 Servings
- 2 Tbs olive oil
- 2 medium onions, chopped
- 4 cloves garlic, chopped
- 1 bay leaf
- 2 stalks of celery, chopped 2 cups dried lentils
- 2 carrots, chopped
- 8 cups of water
- 1 small can tomato paste
- 4 cups shredded spinach
- Salt and white pepper to taste
- 3 Tbs lemon juice
Heat oil in a large saucepan and saut onion until soft. Add remaining ingredients except spinach and lemon juice. Mix well. Bring to a boil, cover and simmer 1 hour. Add spinach, salt, and pepper, and cook 10 more minutes. Stir in lemon juice and serve.
Cholesterol Problem and Foods
Cholesterol is a waxy naturally occurring fat that is made by the liver. Cholesterol is a paradox. On one hand, it contributes to such vital bodily functions as building new cells, insulating nerves, and producing hormones. On the other hand, it is a potential killer due to its association to various cardiovascular diseases. The risk of developing these cardiovascular problems is complex and depends not only how much cholesterol but also what kind of cholesterol you have in your blood. Generally speaking, LDL (low-density lipoprotein), the so called bad cholesterol, is associated with increased risk of dying from coronary heart disease; HDL (high-density lipoprotein) or good cholesterol is associated with decreased risk. This is because the LDLs serve on raw material to clog coronary arteries; in contrast, the HDLs gobble up the LDLs, and cart them to the liver, where they are annihilated. Obviously, the more HDL and the less LDL you have in your blood, the safer your arteries.
It is believed that oxygen free radicals play a important role in clogging coronary arteries when combined with LDLs. When oxygen free radicals in the blood collide with fatty LDLs, they oxidize the LDLs. The LDLs then turn rancid and are quickly gobbled up by the cell, called macrophage. Stuffed with fat globules, the macrophages enlarge into dreaded foam cells, which insinuate themselves into artery walls, triggering artery destruction. LDL cholesterol is not so dangerous to arteries unless it is converted into a toxic form by oxygen free radicals in your blood.
Mounting scientific evidence has indicated that eating foods packed with protective antioxidants, can block LDLs toxic transformation, therefore, may intervene at the very genesis of atherosclerosis, at every stage of life, blocking the cascade of arterial event that create clogged arteries, heart attacks, and strokes. Foods are powerful weapons in combating your cholesterol problems and other cardiovascular diseases!
Heart Diseases and Foods
Coronary heart disease is the most common of all heart diseases. It is characterized by blockage in the coronary arteries that result in reduction of blood flows to the heart muscle, depriving it of vital oxygen. The clogging of coronary artery, known as arteriosclerosis, begins with fatty streaks in and under the layer of cells, that line artery walls. Gradually, the streaks are transformed into plaques-fatty scar tissue that bulges into the artery opening, partly choking off blood flow.
If the clot becomes large enough, it can block blood flow, suffocating large patches of cardiac muscle, an event known as a heart attack or angina. Or if a blood vessel to the brain closes off or ruptures, it will result in a stroke. While the exact causes of coronary heart disease are imperfectly understood, certain major risk factors have been identified, including genes, gender, diet, and lifestyle - smoking, exercise, and stress.
Scientific evidence indicates that diet is vital to whether your arteries clog or your heart gives out. Stopping the progression of artery disease in the first place with your diet is foremost in warding off heart attacks and strokes. Even if you already had heart problems, including a heart attack, changing your diet now may prevent future cardiac problems and even halt or reverse arterial damage, helping restore arteries to health.
Foods with anti-heart disease activity can:
- Block platelet aggregation (clotting)
- Reduce blood vessel constriction
- Increase blood flow
- Lower fibrinogen (clotting factor)
- Increase fibrinolytic (clot-dissolving) activity
- Block cell damage from oxygen free radicals
- Lower triglycerides
- Raise good HDL cholesterol
- Makes cell membranes more flexible
- Lower blood pressure
However, wrong food choice may do just the opposite of the above.
Eat Your Way to Health and Longevity
Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.
Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.
The pharmacological roles of everyday foods have long been neglected by modern medicine due to lack of proven scientific validity. The main focus of modern medicine has been on pharmaceuticals. With the invention of modern chemotherapy by Paul Erhlich in the early twentieth century and sulfa drugs and antibiotics in the 1930’s and 1940’s, it seemed as if chemical medicines would take care of all our ills. However, while there continues to be great strides made in the understanding and use of pharmaceuticals, there is also widespread dissatisfaction with both them and the system of medicine that utilizes them. This dissatisfaction is centered around the feeling that they are too disease-oriented, and perhaps too limited by their precision to cope effectively with the subtle factors and interrelationships that compromise human health and disease. The precise and pure nature of modern biomedical pharmaceuticals also tends to increase their side effects. In addition, with the victory over many common infectious diseases, more people are concerned with chronic degenerative processes and with prevention of disease. The increasing concerns have started a new movement in medical research. More and more mainstream scientists are reaching back to the truth of ancient food folk medicines and dietary practices for clues to remedies and antidotes to our modern diseases.
Research on pharmacological effects of foods is fast-paced and the results are exciting. The mystery of what foods can do for or to us has started to unveil. In order to effectively use foods for our health benefits, the following issues need to be considered:
- Keep up with the most recent scientific findings and make use of them for our health benefits
- Try to use variety of whole foods as much as possible instead of isolated dietary supplements for your health problems - they are safer, cheaper, and usually more effective since they can provide multiple and balanced disease fighting capabilities
- Choice of foods is important: since healing power of a food is depending on the content of pharmacologically active constituents that differ among foods, and certain foods may need to be avoided due to their disease encouraging activities
- How do you prepare and eat your foods can affect their pharmacological effects
- Concerns about multiple health conditions: foods that benefit one health condition may be harmful to others
- Overall nutritional values of foods
Taste Good
Delicious Cauliflower
6 servings
- 1 head cauliflower
- 1 cup good quality olive oil
- 1 tsp salt
- 2 Tbs minced garlic
- 2 Tbs chopped parsley
Separate cauliflower into flowerets and cook just until tender. Drain and keep warm. Heat the oil and salt in a pan and cook garlic and parsley for 2 minutes. Pour over the warm cauliflower and serve with additional chopped parsley if desired.
Vegetable Combo
4 servings
- 2 Tbs olive oil
- 1 cup each carrots, celery, and zucchini, sliced on a diagonal
- 1/2 cup each broccoli and cauliflower flowerets
- 3 cloves garlic, minced
- 1/4 dry white wine or chicken broth
- 1 Tbs light soy sauce
- 1 Tbs lemon juice
- 1/2 tsp pepper
Cumin
Scientific Name: Cuminum cyminum
Biological Background: A seasoning that is the principal ingredient of curry 
powder, a blend of powdered Indian spices. Cumin is a member of the parsley family and cumin seeds resemble caraway seeds. The aromatic seed has a characteristic strong, slightly bitter taste. Traditionally cumin has been used to flavor cheese, unleavened bread, chili, and tomato sauce.
Nutritional Information: Due to its use as a spice, cumin provides insignificant amount of nutrients.
Pharmacological Activity: Studies have indicated that cumin has strong anticancer activity, which may be due to its phytochemical cuminaldehyde. Cuminaldehyde also has strong antiinflammatory properties. In addition, cumin contains two phytochemicals, cuminyl ester and limonene, which have been shown to stop aflatoxin from binding to DNA to start the cancer process.
Sunday, August 30, 2009
A healthy sex life: 10 reasons to make love
1. Exercise. "Sexual activity is a form of physical exercise," according to Dr. Michael Cirigliano of the University of Pennsylvania School of Medicine. Making love three times a week burns around 7,500 calories in a year -- the equivalent of jogging 75 miles.
2. Heavy Breathing. A night of love can raise the amount of oxygen in cells, helping to keep organs and tissues functioning at their peak.
3. Strong Bones and Muscles. "Any kind of physical exercise is going to increase testosterone," states Dr. Karen Donahey, director of the Sex and Marital Therapy Program at Chicago's Northwestern University Medical Center. Testosterone is believed to help keep men's bones and muscles strong.
4. Lowered Cholesterol. Making love regularly can lower levels of the body's total cholesterol slightly, while positively changing the ratio of good-to-bad cholesterol.
5. Pain Relief. Sex can lower levels of "arthritic pain, whiplash pain and headache pain," according to Dr. Beverly Whipple, president-elect of the American Association of Sex Educators, Counselors and Therapists. Hormones that are released during sexual excitement and orgasm can elevate pain thresholds.
6. DHEA -- Without Supplements. DHEA (dehydroepiandrosterone), a popular supplemental hormone, is released naturally during lovemaking. "Just before orgasm and ejaculation," Crenshaw says, "DHEA spikes to levels three to five times higher than usual."
7. Prostate Protection. Researchers say prostate trouble may arise or be worsened by fluid buildup within the gland. Regular ejaculation will help wash out those fluids. Be cautious when suddenly changing frequency -- sudden changes may also trigger prostate problems.
8. Stress Relief. "Sex can be a very effective way of reducing stress levels," Donahey told Men's Health.
9. Love Will Keep Us Together. Crenshaw says affectionate touch will increase levels of oxytocin -- the "bonding hormone." Oxytocin is a desire-enhancing chemical secreted by the pituitary. Regular oxytocin release may help encourage frequent lovemaking.
10. Hormones -- Naturally. "Regular lovemaking can increase a woman's estrogen level, protect her heart and keep her vaginal tissues more supple," states Donahey.
SOURCE: Men's Health
2. Heavy Breathing. A night of love can raise the amount of oxygen in cells, helping to keep organs and tissues functioning at their peak.
3. Strong Bones and Muscles. "Any kind of physical exercise is going to increase testosterone," states Dr. Karen Donahey, director of the Sex and Marital Therapy Program at Chicago's Northwestern University Medical Center. Testosterone is believed to help keep men's bones and muscles strong.
4. Lowered Cholesterol. Making love regularly can lower levels of the body's total cholesterol slightly, while positively changing the ratio of good-to-bad cholesterol.
5. Pain Relief. Sex can lower levels of "arthritic pain, whiplash pain and headache pain," according to Dr. Beverly Whipple, president-elect of the American Association of Sex Educators, Counselors and Therapists. Hormones that are released during sexual excitement and orgasm can elevate pain thresholds.
6. DHEA -- Without Supplements. DHEA (dehydroepiandrosterone), a popular supplemental hormone, is released naturally during lovemaking. "Just before orgasm and ejaculation," Crenshaw says, "DHEA spikes to levels three to five times higher than usual."
7. Prostate Protection. Researchers say prostate trouble may arise or be worsened by fluid buildup within the gland. Regular ejaculation will help wash out those fluids. Be cautious when suddenly changing frequency -- sudden changes may also trigger prostate problems.
8. Stress Relief. "Sex can be a very effective way of reducing stress levels," Donahey told Men's Health.
9. Love Will Keep Us Together. Crenshaw says affectionate touch will increase levels of oxytocin -- the "bonding hormone." Oxytocin is a desire-enhancing chemical secreted by the pituitary. Regular oxytocin release may help encourage frequent lovemaking.
10. Hormones -- Naturally. "Regular lovemaking can increase a woman's estrogen level, protect her heart and keep her vaginal tissues more supple," states Donahey.
SOURCE: Men's Health
Healthy Sexuality
What is Healthy Sex?
Sexual energy is a powerful, very natural force in our lives. But like any natural force we encounter -- be it wind, sun, rain, or our own laughter -- our sexual energy has the potential to be channeled and experienced in either destructive or life-affirming ways.
Healthy sex involves the conscious, positive expression of our sexual energy in ways that enhance self-esteem, physical health, and emotional relationship. It is mutually beneficial and harms no one.
Negative influences and problems
Unfortunately, we live in a society that constantly bombards us with images of sex that have very little to do with healthy sexuality. In movies, on television, in books, over the Internet, and in magazines, we are exposed to countless examples of impulsive, irresponsible, uncaring sex. People are treated as sex objects and sex is often portrayed as a form of power and control over another person. It’s no wonder that many of us have experienced some tragic consequences of poorly channeled sexual energy, such as sexual abuse, sexual addiction, porn problems, sexual exploitation, sexually transmitted disease, unwanted pregnancy, and/or chronic sexual unhappiness.
The number of people harmed by sexual experiences is staggering. Studies in the United States reveal that:
1 in 3 females are sexually abused in childhood.
1 in 5-7 males are sexually abused in childhood.
1 in 4 women are raped sometime in their lifetime.
1 in 2 sexually active people will contract a sexually transmitted disease by twenty-five years of age.
1 in 4 people suffer from a sexually transmitted disease sometime in their lives.
1 in 3 women have at least one abortion by the time they are forty-five years of age.
1 in 7-10 people develop a sexual addiction.
1 in 5 women and 1 in 10 men report that sex gives them no pleasure.
What’s been missing
Most of the sex education available in the world today, focuses on reproduction, birth control and disease prevention. While this is important information, it stops short of helping us learn what we need to know to prevent sexual abuse, addiction, and dissatisfaction. In addition, many of us need new information to overcome problems caused by past sexual hurts so that we can go on to experience healthy and deeply satisfying sexual intimacy with a partner.
As sex and relationship therapists, we speak with many people who have trouble conceptualizing healthy sexuality. They want to know: “How does healthy sex differ from sexual abuse?”, “How does healthy sex differ from sexual addiction?”, and “What are the conditions necessary to ensure that the sex I’m experiencing is good for me and for my sexual partner?”
Simple Ways to Live a Healthy Lifestyle
You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?
Goldstein DJ. Beneficial health effects of modest weight loss. Int J Obes Relat Metab Disord. 1992 Jun;16(6):397-415. Ornish D, Brown SE, Scherwitz LW, Billings JH, Armstrong WT, Ports TA, McLanahan SM, Kirkeeide RL, Brand RJ, Gould KL. Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial.. Lancet. 1990 Jul 21;336(8708):129-33.
The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.
Exercise
One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.
Just adding a little movement to your life can:
- Reduce the risk of heart disease, stroke and diabetes
- Improve joint stability
- Increase and improve range of movement
- Help maintain flexibility as you age
- Maintain bone mass
- Prevent osteoporosis and fractures
- Improve mood and reduce symptoms of anxiety and depression
- Enhance self esteem
- Improve memory in elderly people
- Reduce stress
So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.
Simple Ways to Move Your Body
You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.
- Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
- Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
- Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
- Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
- Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.
Learn about more ways to fit in exercise.
Eating Well
Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:
- Eat more fruit. Add it to your cereal, your salads or even your dinners
- Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
- Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
- Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
- Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.
Find more ideas for healthy foods with this Healthy Foods Grocery List.
Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.
References:
Fentem, P H. ABC of Sports Medicine: Benefits of exercise in health and disease. BMJ 1994;308:1291-1295 (14 May)Goldstein DJ. Beneficial health effects of modest weight loss. Int J Obes Relat Metab Disord. 1992 Jun;16(6):397-415. Ornish D, Brown SE, Scherwitz LW, Billings JH, Armstrong WT, Ports TA, McLanahan SM, Kirkeeide RL, Brand RJ, Gould KL. Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial.. Lancet. 1990 Jul 21;336(8708):129-33.
pH
Definition: The term pH is used to describe the measurement of acidity or alkalinity of a substance.
- pH of 7.0: Neutral
- pH below 7.0: Acid
- pH above 7.0: Alkaline
Sodium Benzoate
Chemical preservatives are frequently used in processed foods to prevent growth of bacteria, yeast or other microorganisms. Sodium benzoate is a type of preservatives commonly used in the fruit pies, jams, beverages, salads, relishes and sauerkraut, typically foods that have an acidic pH. Sodium benzoate and water produce benzoic acid, which is the active form of the preservative. Benzoic acid is found naturally in some fruits such as cranberries, plums and apples. The United States Food and Drug Administration has studied sodium benzoate extensively and found that it is safe when consumed in amounts found in normal diets. It would take approximately 90 times the amount of sodium benzoate found in a typical diet before any problems might occur.
Benzoates and Benzenes
Sodium benzoate is sometimes used as a preservative in soft drinks, along with ascorbic acid (vitamin C). With excessive heat exposure, the two additives may interact to form benzene, which is known to cause cancer. Low levels of benzene were detected in a variety of soft drinks in 2005, however all levels were far below 5 parts per billion, which was considered safe for humans.Vitamin C
Definition: Vitamin C, or ascorbic acid, is a member of the water-soluble family of vitamins. It's required for normal growth and maintenance of most of the tissues of your body.
Vitamin C is well-known as an important component of your immune system; it's also a component of collagen, which is needed for healthy connective tissue. Getting enough vitamin C from your diet will also help your bones and teeth stay strong.
Vitamin C is also an antioxidant that protects the cells in your body from free radical damage.
Daily Requirements
Males
1 to 3 years: 15 mg per day
4 to 8 years: 25 mg per day
9 to 13 years: 45 mg per day
14 to 18 years: 75 mg per day
19+ years: 90 mg per day
Females
1 to 3 years: 15 mg per day
4 to 8 years: 25 mg per day
9 to 13 years: 45 mg per day
14 to 18 years: 65 mg per day
19+ years: 75 mg per day
Vitamin C supplements have been recommended for relief of colds and flu, and as an alternative treatment for some forms of cancer. However, research hasn't provided sufficient evidence for these recommendations.
Taking large amounts of supplemental vitamin C may result in diarrhea or loose stools. The Institute of Medicine established 1800 to 2000 milligrams per day as the upper tolerable intake level.
Vitamin C is found naturally in fruits and vegetables, especially citrus fruits, strawberries, peppers, tomatoes, broccoli and potatoes. Eating a diet deficient in vitamin C can lead to dry hair, gingivitis, slow wound healing, a weakened immune system, anemia and nosebleeds. Scurvy is a disease that will occur after a long-standing vitamin C deficiency.
