healthy living tips

How To Tell You Have A Yeast Infection

2009-10-29T19:19:00.002-07:00

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.

So how do you tell the difference between a yeast infection and a UTI? In most cases, a UTI will cause pain even when the urine is still inside you while a yeast infection will hurt when you actually urinate. However they do have similar symptoms in some cases.

As you can see, while there are some very obvious symptoms of a yeast infection they are also quite general ones. If you have one or more of these symptoms for any period of time then it is probably a good idea to see a doctor as soon as you can. It will put your mind at rest and you are more likely to get the problem sorted.

Will I Taste The Difference With Organic Coffee?

2009-10-29T19:19:00.000-07:00

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 popularity of the coffee bean is astonishing as it is ranked second in terms of world trade with oil at the number one spot. These small green seeds have a retail market of an estimated Seventy Billion US Dollars. In the past, pricing of beans where haunted by significant drops and rises caused by super sensitivity to volatile conditions in the market. The impact of world recessions on bean prices have been eliminated by the fixing of minimum prices.

The ripe berries are plucked from the trees and soaked in water. Left over pulp is stripped off so that only the bean is visible. The beans are then left to try in the sun. The whole process of picking, soaking and drying is undertaken with great care as one coffee tree produces only an estimated 2.20 lbs beans per year. Once the drying cycle is complete the beans are sacked and weighed. Special areas are allocated where organic products are kept in prescribed conditions ensuring that after auctioning and shipping that the end user will get the best the farmer has to offer in accordance with the high standards enforced.

A downside to organic produce is the scarcity of the products. Organic foods have a tendency to be associated with higher prices to consumers due to the products’ steeper pricing in relation to conventional products. Prices are higher due to various direct and indirect influences such as low yields, higher labor requirements, business start-up financing and additional land needs.

Farmers of organic coffee beans have strict guidelines to following. The guidelines are prescribed by relevant Independent organic certifying organizations, Fair Trade and KNCU. These rules and regulations are drafted according to international supply standards. Compliance with these organizational requirements is a feather in the hat of the farmer as he or she knows the organic produce planted and cared for on his farm meets high international standard.

Farmers of organic coffee beans and their nations make a commitment to changing their lives for the better by taking positive actions in countries often labeled as third world. By participating in farming of organic coffee beans, these farmers are helping to build up their communities, establish better health care and education opportunities as well as creating brighter economic futures.

Banish Those Wrinkles For Good

2009-10-29T19:17:00.002-07:00

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 everyday actions including eating and chewing, subject the skin to a lot of stretching and pulling, making the aging skin succumb to these pressures, resulting in wrinkles. A practical daily schedule in combination with meditation and the right diet optimizes skin texture, thereby reducing or delaying wrinkles.

You can pamper your skin by using products like sunscreens, which prevent skin aging, by protecting it from the harsh treatment of the sunrays. Cleansers can soothe the skin and keep the skin-pores clean. Moisturizers are a great remedy for uneven skin. Alpha Hydroxyl Acids (AHA) or fruit acids can do wonders by keeping your skin smooth and soft. Facial exercise can naturally increase your skin muscle tone and prevent it from sagging. Moreover, it can make your skin flexible, thereby reducing wrinkles.

As per scientific research, we have learned that when a person grows old, the cells in the body are not renewed at the same rate, as they did when they were young. The growth of cells is uneven as we age, and often we are unable to prevent water retention. All this just adds to the probability of wrinkles developing at a faster rate.

While wrinkles are a natural phenomenon and they will happen eventually, we do have at our disposal a number of remedies at hand that can help curb the development of these wrinkles. All this is possible thanks to the growth and development in medical science. A number of companies have come out with various products that contain DNA and RNA, that are beneficial in combating the growth of wrinkles and delaying the ageing process. Natural proteins such as collagen and elastin are also used widely as they help in rejuvenating the skin. Ceramides are also used to help hydrate the skin, and prevent it from shriveling up due to dryness.

How To Make Your Breasts Grow Larger Naturally – 3 Free Ways To Make Your Breasts Grow Larger Naturally

2009-10-29T19:17:00.000-07:00

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.

One of the ways that you can naturally increase the size of your breasts is the cute little sesame seed. There is no prescription required and no long list of possible side effects! There are other herbs that do have more of the hormone mimicking ingredient than the sesame seed but they do help in your quest. Usually the sesame seed’s oil is used during breast massage when larger volume is desired.

Staying hydrated is another big factor in keeping the breasts plump and firm. If you allow them to get dehydrated,just like anything else that is water based, they will shrivel and become unattractive. This is an option overlooked step but don’t overlook this step this time. It will improve your breast’s firmness and size. When you think of your water intake allow your body the correct amount of water for your size. If you are a small person you will need a smaller amount of water than a big person.

Increasing blood flow through breast massage is also becoming very popular. The reason for it’s popularity is the ability for breast massage to aid in breast growth. This simple technique will trick your breasts into thinking there is a suckling baby as well as increasing blood flow to the breasts. You can very easily massage your breasts at home,on break at work or anywhere else you can find a private space.

It is very easy to learn to do breast massage. All you need to do is rubs your hands together to warm and create some kinetic heat before touching them to your breasts. We do not want your breasts to be tense when you are massaging them because you froze them with those chilly hands!

Once you have warmed your hands and are ready to massage the breast. Put a slight pressure on your breast while rubbing in little circular motions. It is also helpful to put oil on your breast when massaging – preferably sesame seed oil since it has the hormone mimicking ingredient that also helps your breasts to grow larger naturally.

What Are Endometrial Cysts And How Are They Treated

2009-10-29T19:16:00.001-07:00

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.

But, they are known to cause infertility in some cases. One painful side effect that is associated with these cysts is that they can rupture. Once this occurs, the bloody sack spills its substances over onto the organs that surround the area, which can cause further complications. So, when a woman experiences any type of pelvic and even abdominal pain, it is highly recommended that she sees or contacts her doctor immediately.

Treating this type of condition usually involves surgery. However, this is all depending on the amount of cysts, the size of them, et cetera. Unfortunately, if it is a very large sized cyst, the ovary that has been affected, may need to be removed. Otherwise, doctors often prescribe the birth control pill to keep that cysts and other cysts from developing further.

It is believed that hormones are the direct cause of the development of chocolate cysts. Therefore, prevention is probably the best type of treatment. Thankfully, there are natural remedies to control the hormones, thereby controlling the growth, or lack, of cysts. The advantage to treating these symptoms in this way, is that there are no side effects with natural treatments.

Ovarian Cyst And Pregnancy : A Functional Relationship

2009-10-29T19:15:00.002-07:00

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.

The follicular cyst is another type of functional cyst that can occur during pregnancy. This type of cyst occurs when the follicle holding the egg does not dissolve. The follicle then grows into a cyst. During pregnancy, a follicular cyst happens when a second egg is released but not fertilized. Similar to a luteum cyst, symptoms should disappear in a few months.

Even though these functional cysts are rather normal, they can case pain. Cysts that grow to large are able to rupture. Ruptured cysts can cause several hours of pain. Cysts can also attach to other surfaces and twist. Twisting cuts of blood supply causing nausea and pain.

Some cysts develop into a serious disease called ovarian cancer. As ovarian cancer mostly affects women in menopause, it is rare in pregnancy. It should not be a worry, but many doctors will check for cancerous cysts.

How Do You Choose When Looking For Products For Thinning Hair?

2009-10-29T19:15:00.000-07:00

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.

There is a massive market for products or thinning hair and of course where there is a big market there will be plenty of products. If you get on the internet and search for a product for thinning hair you’ll find any number of lotions and potions and ointments and creams and shampoos and conditioners and vitamins and minerals all designed to be a thinning hair treatment. Unfortunately many of these will do nothing for you other than to empty your wallet.

In fact FDA approved balding treatments are very limited, in fact there is only 2. The first is finasteride, marketed as Propecia, which is a prescription only balding treatment. The 2nd of these goes under different names but is called minoxidil. Both finasteride and minoxidil are approved for use in men as a baldness treatment but it is only minoxidil that has been approved for women as the use of finasteride by women can have some serious side-effects.

Neither minoxidil or finasteride were designed as hair loss treatments, minoxidil was originally a blood pressure treatment and finasteride a prostate treatment. But in both cases studies show that subjects who used to product exhibited an increase in growth of their hair and so further studies were done on use of the product as a balding treatment. And good results were achieved for both.

There’s many products to choose from if you’re in need of a good thinning hair treatment. There is only the 2 products mentioned above that are approved by the FDA as baldness treatments and none of the others are approved so use them at your own risk.

It is also true to say that neither of the 2 approved products mentioned work for everybody. Equally the degree of hair regrowth you experience may differ from that experienced by another user. And it is also very important to understand that even if you use one of the 2 products approved for use it may take quite some time before you can see any regrowth of hair and you should commit to a minimum of 6 months, and preferably 12 months, before you are prepared to make a judgement on whether they are working for you. But both of these thinning hair treatments are effective.

Ultimately the method by which hair is lost in cases of pattern baldness is that the hair is deprived of essential nutrients because a particular hormone, DHT, causes this. It is thought that minoxidil as the effect of increasing the supply of blood to the follicle which in turn allows it to take up more nutrients. And one company has recognised the potential of this approach and so supplies minoxidil together with a range of essential hair nutrients so that when the hair follicle is able to take up more nutrients they are available.

This would seem to be a much cleverer approach than simply selling minoxidil. It does make sense that it lack of nutrients causes hair loss that supplying all hair nutrients and increasing the capacity of the follicle to absorb them must work better.

If you’d like to find out more about the best hair loss product which combines minoxidil with essential hair nutrients visit my website.

Layered Haircuts For Women In 400 Words Or Less

2009-10-29T19:14:00.000-07:00

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.

Just as an example if your face is round you should go for long layers. What this will do is reduce the width of your face. Long layered haircuts have fewer layers too. The first layer usually begins at the shoulder level. On the whole there are at most 3 to 4 layers.

Still, whether or not this is appropriate with your face shape can be discussed with your hair dresser. But for most it can make a huge difference.

Then too, you often have choices in terms of how many layers are cut where. Each changes the look of the style. Sometimes dramatically. Letting you try out different hairstyles to see which gives you the most glamorous new you.

For example you could have your long hair heavily sliced near the ends if your hair is straight. It’ll give your hair bounce. Another option is to have your long layered hair waved or loosely curled for a romantic look. You could make the hair style dramatic by adding highlights to your hair.

Don’t forget that all textures and types of hair benefit from layers being added. Also layering works extremely well with wavy hair, looks good with straight hair and helps naturally curly hair to stay in line. With fine hair layers create the illusion of fullness and added volume.

Naturally you can also look at color too. Since highlights can look absolutely gorgeous with a layered look. Going a step further you could experiment with two colors. Using a darker base shade and overlaying the highlights on that. And is there any faster way out of a hair rut?

Okay so I am biased towards layered cuts. With so much to like who can blame me? Which is also why I’d recommend you take another look at the wealth of options layered haircuts give you. If like many you’re bored with your current style, I’m quite sure you’ll find a layered look that can spice things up a bit.

About the Author:

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Bad Breath Can be Fixed With a Tongue Scraper

2009-10-29T18:48:00.000-07:00

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 must eat red meat (everyone loves some here and there), floss regularly after you eat it. Leaving this stuff in your teeth for days can cause a buildup of some really foul smells.

Drink a lot of water too. Drinking water helps to prevent mouth dryness. Bacteria thrive in a dry mouth and end up growing far more easily when your mouth is dry.

By drinking a lot of water, you’ll immediately see an improvement in your every day breath.
The last thing I would recommend doing is to buy a tongue scraper. By using one once or twice per day, you’ll be removing the bacteria from your tongue. This is usually the root of bad breath and it can easily be managed.

These are my best pieces of simple advice. There are, of course, more things that you can do, but trying these will definitely yield you some great results.

About the Author:

Find out more about the tongue scraper and the white coated tongue at the best resource for tongue scrapers online.

Methods For Ovarian Cyst Treatment

2009-10-29T18:46:00.001-07:00

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.

It’s been discovered that it doesn’t matter how old you are or what stage your lifetime you’re in. An ovarian cyst can occur at anytime for any reason. It could happen when you are in your teen years, when you are attempting to have children, or in the older years during menopausal stages.

Doctors can detect ovarian cysts. One of the most common ways to determine the type of cyst you have and the condition it is in is through an Ultrasound. This will help determine the most effective treatment the doctor will recommend. They can also be detected during routine annual exams.

The good news is, when the ovarian cysts are diagnosed, they are traditionally not harmful to the body. The ovarian cyst treatment in the minor cases may result in simple observation and medication to relieve any discomfort.

Some of the symptoms could be abdominal pain, irregular bleeding between menstrual cycles, inability to get pregnant, and severe cramping during menstruation. If you experience any of these signs consult your doctor for diagnosis.

About the Author:

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Tongue Scrapers and More Will Fight Bad Breath

2009-10-29T18:45:00.001-07:00

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.

What you eat goes a long way in helping with the situation. I’d also avoid red meats if possible, and I’d floss when I did eat them.

You’ll also want to make sure to drink a lot of water. Keeping your mouth hydrated is really important, and activates saliva and other enzymes in your mouth that kill off any bacteria growth.

Keep your mouth flush with water, which will help to drown out the bacteria responsible for bad odors.

I would also suggest that you use a tongue scraper if you don’t already. They’re cheap and they’re really easy to use. By gently scraping the bad breath bacteria off of your tongue, you’ll be doing wonders for your situation.

From one sufferer to another, these are my best tips for dealing and managing with your bad breath. Try them out and you’ll see some immediate results, I promise.

About the Author:
Find out more about the tongue scraper and the copper tongue scraper at the best resource for tongue scrapers online.

Weight Loss Diets To Avoid

2009-10-29T18:43:00.000-07:00

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.

You may not consider everything you just read to be crucial information about quick weight loss tips. But don’t be surprised if you find yourself recalling and using this very information in the next few days.

Weight loss experts show you this exercise plan that promotes weight loss. This workout highlights week 3. Weight loss is one of those subjects that it seems everyone is always talking about. It seems you can’t go anywhere without seeing or hearing some type of weight loss message. Weight loss pills could either suppress your appetite to limit your food intake or helps you get rid of your body fats. The assistance that these pills give you must be maintained for long term and must be paired with diet and exercise.

Weight loss comes down to reducing extra calories from food and beverages and increasing calories burned through physical activity. Weight loss is common among people with cancer and is often the first sign of cancer that is noticeable. As many as 40% of people with cancer report unexplained weight loss at the time of diagnosis, and up to 80% of people with advanced cancer experience weight loss and general “wasting”, called cachexia.

Weight loss simply does not address the long term reasons why we gain weight. Weight loss only erases the symptoms of persistent issues to weight control such as aging, processed food, metabolism damage, eating behaviour and the fact we all spend long periods of time ‘out of it’ with respect to weight loss and fitness.

Take time to consider the points presented above on fast weight loss tips. What you learn may help you overcome your hesitation to take action.
About the Author:
About the author: WeightLossDiet4All.com offers free resources on fast weight loss tips and quick weight loss tips. You have full permission to reprint this article provided this paragraph and links are kept unchanged.

Burn Fat Fast with the Best Cardio Exercises

2009-10-29T18:42:00.000-07:00

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?

What scientists claimed about the impact of low intensity cardio exercises is true. These exercises, such as walking and swimming, are great fat-burners. But that does not mean high intensity exercises do not burn as much fat. They require a huge amount of energy from glycogen and fat.

To put the icing on the cake, when our store of glycogen gets low, the carbohydrates from the food we eat will later be converted into glycogen to fill up the store instead ofbody fat when they are left unused.

Cardio exercises with high intensity will boost your metabolism during and after your workout. Your metabolism will still be active for long hours later.

However, this is not the case with low impact cardio exercise which will not boost your metabolism that long. In short, chances are high intensity training helps burn more body fat than low.

So to take the best of both worlds, we need to figure out a routine where high and low intensity exercises work together. For instance, 5 minutes on power tower then 5 minutes on punching bag.

Then, walk briskly again until we have caught our breath and then sprint for a minute before we walk again. From this point, simply alternate running and walking for the next 15 minutes until we are done. If you don’t like walking, do the same with a cardio exercise machine.

And cardio workout not only burns body fat. More importantly, you’ll experience high energy levels all the time.

If you’ve never tried cardio before, give it a shot. If you like exercising, you’ll find cardio one of the best ways to boost energy and stay in top shape. For those who are just starting out, go slow and keep your cardioexercises on track - as it is very tempting to overexert yourself.

Thong M. Dao loves talking about fitness and he can help you lose weight. Information on fat loss and losing weight can be found on his website.

Easy Weight Loss Tips

2009-10-29T18:40:00.000-07:00

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.

Determine how many calories you burn and need. It would help if you know all about basal metabolic rate. It is the overall amount of energy in kilocalories that your body spends while at rest. Thus, you could determine how much kilocalories your body accumulates to be stored as excess fat. To compute for BMR, multiply body weight in pounds by 15 then add to the product of moderate activity in minutes per day and 3.5.

Consume at least 5 servings of fresh fruits and vegetables everyday. Such foods are naturally rich in vitamins, antioxidants, and fibers. Fruits and vegetables easily and quickly fill up stomach so the body would not feel hunger easily. They are also containing fewer calories so it would not hurt to eat more.

Watch the size of servings. While it is true that it is enjoyable to eat foods, it should also be noted that proper and minimal servings should be consumed. This is especially true for carbohydrates. Watch out how much rice and pasta you eat.

As much as possible, try to avoid skipping meals. You may think it would work wonders and help you control weight. The truth it, it could lead to the contrary. After skipping a meal, notice that you feel hungrier. Thus, you would tend to consume more food. It would be more ideal if you would take frequent meals (about five times) but smaller servings daily. This strategy could also help you better balance your own calorie intake.

Prefer wholesome foods. It is not healthy and not very advisable to consume processed and packaged foods. Fast food may be very convenient but it is also not very good to the body. Usually, processed foods are containing much higher fat and sodium content, which is detrimental to overall body health. It would be better if you would pack a home cooked lunch instead of eating out at the fast food.

Do not be too restrictive when it comes to diet. Many people dislike weight loss techniques especially those requiring dietary regimens because it is hard to cope up with the food restrictions. It is not harmful to indulge once in a while. You may enjoy a sumptuous meal without thinking about calories at least once a week. However, do not get in to the temptation to overindulge.

Exercise, period. Of course, you have to move around regularly to hasten and speed up your metabolism and calorie burning mechanism. It would be best if you would exercise at least 30 minutes to 60 minutes every day to keep your health up and to achieve your weight loss target.
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Article From Holistic Health Articles

Think Of Health Together With Acai Berry

2009-10-29T18:38:00.000-07:00

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.

Acai berry aids in raising the metabolism of the body and gives you a perfect and young skin. What’s more when you go for consuming Acai berry diet, you would find that you get a good night sleep. It also goes a long way in treating harmful diseases like cancer, diabetesetc.

Even celebrities across the world go for consuming Acai berry diet in order to remain slim and fit at the same time. But it is also important that buy the best brand when you go for purchasing Acai berry supplements. This would help you in getting the best results and that too within a very short period of time.

Acai berry diet has become very familiar as it has got no side effects to your body. It is very safe and this is the reason why people of different ages go for consuming it to get the extra strength. So, go for consuming Acai berry diet and get to see the changes for yourself.
About the Author:

Dana Hawkes lost over 45 pounds by following the Acai Berry Diet, and you can do it, too! Visit her site now for more information about Acai Berry supplements, the Acai Berry Diet, and even get a free trial!

Taking A Chance On Diet Pills

2009-10-29T18:35:00.001-07:00

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.

This is an especially difficult problem when considering over the counter medications and herbal remedies labeled specifically for weight loss. The great majority of weight loss supplements are not subject to the rigorous testing and research done by pharmaceutical companies for prescription drugs. That testing however, is also no guarantee that the weight loss diet pill you desire will live up to your expectations or be safe long term.

There are no guarantees in life as there are no magic pills that make fat melt away. You simply do not want to take the risk of damaging your long-term health by taking medications that promise fast weight loss. From ephedra marketed as a weight loss nutritional supplement to the prescription offering of Fen/Phen, long-term side effects and risks have not been adequately explored.

Your best bet to lose weight is to make long term, adjustments to your lifestyle that will result in more activity and the intake of fewer calories per day. Using this strategy you can lose the weight you want and never again worry about being on any type of diet. Use the link below and sign up for a list of over 100 simple and easy things you can do to lower your calories and increase your activity

It’s possible to lose up to 20 pounds during the year by making just two or three small changes in your lifestyle. Isn’t it worth the safety of making a simple lifestyle change rather than taking the risks associated with weight loss diet pills?

Abigail Franks has done extensive research into weight loss and what works. Find out valuable information about weight loss diet pills and successful weight loss

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Weight Loss Tips – Five Tips for Easy Weight Loss

2009-10-29T18:31:00.000-07:00

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!

TIP #2 Forget Your Late Night Snack
I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!

TIP #3 Kiss that Frappuccino Goodbye
What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee.

TIP #4 Fuel Your Fire
Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body’s metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your ‘fire’ to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results.

TIP #5 Curb Your Carbs
I’m sure sometime in the past year you have found yourself subjected to the testimony of a converted ‘low-carb’ enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn’t recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!

It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key. The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear!

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Abstinence

2009-09-04T20:49:00.002-07:00

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.

There's nothing weird or "uptight" with choosing abstinence - it's just like choosing to use a condom or hormonal contraceptive. It's about what you want for you, your body and your life.

Avoiding Sexual Assault

2009-09-04T20:49:00.001-07:00

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.

As a Man, You Can...

Ask yourself how sexual stereotypes affect your attitudes and actions toward women or other men.
Accept a person's decision when they say "no." Don't see it as a challenge. When a woman says no, that doesn't mean wait a few minutes and then try again.
Avoid clouding your judgment and understanding of what another person wants by using alcohol and other drugs.
Realize that forcing a person to have sex against their will is rape, a violent crime with serious consequences.
Never be drawn into a gang rape -- at parties, fraternities, bars, or after sporting events.
Seek counseling or a support group to help you deal with feelings of violence and aggression against others.
Confront other men who talk about situations that sound like date rape.
Acknowledge that although statistically most women are victims, men should remember that they can be forced to do things against their will and can become victims of rape as well.

Tips for Safer & Smarter Sex

2009-09-04T20:48:00.000-07:00

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."

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.

5. Use the buddy system. If you go to a party or a bar, go with friends and keep an eye out for each other. Agree that you won't leave with another person without telling someone. Sometimes a friend's "second opinion" could help prevent you from making decisions that you might regret later.

6. Remember that "no" means NO and passed out doesn't mean YES. Being drunk isn't a defense for committing sexual assault. If you are too drunk to understand a person trying to say no; if you are too drunk to listen and respect a person saying no; or if you have sex with somebody who is passed out or incapable of giving consent, it can be considered rape. Click here to read about how men and women can avoid the consequences of date rape.

7. Respect everyone's right to make his/her own personal decision - including yourself. There is no imaginary "deadline," no ideal age, no perfect point in a relationship where sex has to happen. If your partner tells you that he or she is not ready to have sex, respect his/her decision, be supportive and discuss the reasons behind it. It is everyone's ultimate right to decide when and how they have sex - be it the first time or the tenth time.

8. Be prepared for a sex emergency. Consider carrying two condoms with you just in case one breaks or tears while it's being put on. Both men and women are equally responsible for preventing STIs, using contraceptives and both should carry condoms. Sometimes things go wrong even when you try to do everything right. Women should also know about emergency contraception or EC. Taken within 72 hours of intercourse, EC may prevent pregnancy. Click here for more information about EC.

9. The best protection doesn't mean less affection. Abstinence is actually the most effective way to protect against STIs and prevent pregnancy. But practicing abstinence doesn't mean you can't have an intimate physical relationship with someone - it just means you don't have vaginal or anal intercourse. There are many other ways to be intimate and not have intercourse - just be aware that alternatives, like oral sex, carry their own risks. Click here to read more about practicing abstinence and risks of oral sex.

10. Make sexual health a priority. Whether you are having sex or not, both men and women need to have regular check-ups to make sure they are sexually healthy. Women should have annual gynecological exams.

Sex Myths & Mysteries

2009-09-04T20:45:00.000-07:00

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!)

Losing weight will make your penis bigger. MYTH (If you lose weight all over your body, there's a pad of fat that is located at the base of your penis that will also shrink - this pad of fat is where part of your penis hides when it's erect, and where even more hides when it's not erect. Losing this pad of fat may make the appearance of the penis larger, but it will not actually grow.)

Unsightly dark bags under the eyes, hair growing thicker in unattractive places, and decreased ability to get and maintain an erection are all symptoms of excessive masturbating. MYTH (Symptoms of excessive masturbation may include chafed and sore genitalia, but there's no evidence your appearance will change. What's excessive to one person may not be enough to another.)

Masturbation causes gas. MYTH (Well, this would certainly explain a lot about some people we know, but, there isn't any scientific evidence that supports this.) Masturbation will also not cause hair loss, acne or loss of eyesight!

Virgins can't experience orgasms. MYTH (As any virgin who has ever masturbated can tell you, this is not true. Both male and female virgins who have technically never had intercourse can have orgasms.)

Condoms will protect you from all STIs. MYTH (Condoms protect you from STIs transmitted via bodily fluids, including HIV, but may not protect you from STIs transmitted via skin contact, such as HPV.)

You can get STIs from oral sex, but you'll be safer if you brush your teeth right after. It's a MYSTERY why more people don't know that you can get STIs like gonorrhea or herpes from giving or receiving oral sex. It's a MYTH that brushing your teeth has any protective benefit when it comes to oral sex. In fact, brushing can cause microscopic tears in your mouth that make bacteria transmission easier!

Healthy Mouth, Healthy Sex! -- Free E-Book

2009-09-04T20:43:00.001-07:00

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.

In "Healthy Mouth, Healthy Sex!" I cover oral health and sexual issues from young adulthood through old age and include the latest research concerning teens and the rise of STDs and throat cancer; the connection between smoking pot and gum disease; and how gum disease is thought to negatively affect pregnant women and their unborn fetuses.

This is a topic I'm passionate about -- and I'm thrilled to offer this e-book and the information it contains to the general public.

Download your copy of "Healthy Mouth, Healthy Sex!", forward it to friends, and post it on your blog. It's great information everyone should have -- whether you're 18 years old or 65 years old.

Cottage Cheese Onion Dip

2009-09-02T19:51:00.000-07:00

This low fat recipe for onion dip was shared on our forum by Liz.

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

2009-09-02T19:48:00.000-07:00

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.

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

2009-09-02T19:45:00.000-07:00

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

2009-09-02T19:43:00.001-07:00

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.

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.

People who currently have low-fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloating. The body adjusts the increased amount of fiber over time and the gas and bloating will decrease.

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.

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2009-09-02T19:43:00.000-07:00

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

2009-09-02T19:35:00.000-07:00

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

2009-09-02T19:32:00.001-07:00

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

2009-09-02T19:32:00.000-07:00

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

2009-09-02T19:30:00.000-07:00

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 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

2009-09-02T19:24:00.000-07:00

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

2009-09-02T19:23:00.001-07:00

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

2009-09-02T19:23:00.000-07:00

**Table 1. Fish and Shellfish With Highest Levels of Mercury**
SPECIES	MERCURY CONCENTRATION (PPM)					NO. OF SAMPLES	SOURCE OF DATA
SPECIES	MEAN	MEDIAN	STDEV	MIN	MAX	NO. OF SAMPLES	SOURCE OF DATA
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

**Table 2. Fish and Shellfish With Lower Levels of Mercury**^†
SPECIES	MERCURY CONCENTRATION (PPM)					NO. OF SAMPLES	SOURCE OF DATA
SPECIES	MEAN	MEDIAN	STDEV	MIN	MAX	NO. OF SAMPLES	SOURCE OF DATA
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

**Table 3. Mercury Levels of Other Fish and Shellfish**^†
SPECIES	MERCURY CONCENTRATION (PPM)					NO. OF SAMPLES	SOURCE OF DATA
SPECIES	MEAN	MEDIAN	STDEV	MIN	MAX	NO. OF SAMPLES	SOURCE OF DATA
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.

Asparagus

2009-09-01T19:37:00.001-07:00

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

2009-09-01T19:34:00.000-07:00

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

2009-09-01T19:33:00.001-07:00

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

2009-09-01T19:30:00.000-07:00

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

2009-09-01T19:27:00.001-07:00

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

2009-09-01T19:27:00.000-07:00

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

2009-09-01T19:25:00.000-07:00

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

2009-09-01T18:22:00.000-07:00

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

Heat oil in a non-stick pan. Add vegetables and stir to coat with the oil. Add garlic and stir-fry for 2 minutes. Add the remaining ingredients and simmer the mixture, covered, for 2 minutes more. Serve immediately for maximum flavor and nutrition.

Cumin

2009-09-01T18:18:00.000-07:00

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.

Eating Tips: Use cumin to add an earthy flavor to Indian, Middle Eastern, and Mexican cuisines.

A healthy sex life: 10 reasons to make love

2009-08-30T19:27:00.000-07:00

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

Healthy Sexuality

2009-08-30T19:23:00.000-07:00

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

2009-08-30T19:18:00.000-07:00

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?

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

2009-08-30T18:47:00.000-07:00

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

The pH of body fluids is regulated, but different parts of the body have different pH ranges. For example, stomach acid has a low pH and blood has a pH that is slightly alkaline.

Sodium Benzoate

2009-08-30T18:46:00.001-07:00

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

2009-08-30T18:34:00.000-07:00

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.

Watermelon

2009-08-30T18:24:00.000-07:00

Scientific Name: Citrullus Vulgaris

Biological Background: The fruit of an annual vine belonging to the squash and melon family. Watermelon originated in Africa and has been cultivated since ancient times in the Mediterranean region, Egypt and India.

Nutritional Information: One slice of watermelon (480 g) contains 152 calories, 3 g protein, 34.6 g carbohydrates, 2.4 g fiber, 560 mg potassium, 176 mg vitamin A (RE), 47 mg vitamin C, 0.3 mg thiamin, 0.1 mg riboflavin, and 0.96 mg niacin.

Pharmacological Activity: Watermelon is rich in lycopene, glutathione and vitamin C. It has great activity against cancers and some antibacterial, anticoagulant activity.

Eating Tips: Choose watermelon with a deep red color.

10 Essential Health Tips (The Basics to Practice Every Day)

2009-08-30T18:20:00.000-07:00

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.