Facts About Fats: The Good, The Bad, and the Essential

Ever wonder why cookies melt in your mouth, apple pies have a flaky crust, and French fries are crispy? The reasons are fats. The prevailing attitude toward the word “fat” is distasteful, disgusting, and quite frankly something most people wish to avoid. Unfortunately, the tale of fats in our society is extremely one-sided, and the fact that there is a large amount of good fats available for you may take some time to sink in.  The typical reasons why most medical professionals say that fat is bad has to do with the fact that certain fats that can lead to heart disease, obesity, diabetes, and even cancer. Most of the time however, these negative repercussions are the result of bad eating habits in which the WRONG types of fat are selected. Contrary to these bad fats, there are plenty of sources of good fats which provide the body a number of beneficial services. In addition to fats that are able to produce essential fatty acids (EFAs) that the body cannot synthesize on its own, fat plays an important role in facilitating the transport and absorption of fat-soluble vitamins around the blood. On top of these benefits, fats play a role in the protection of your organs, provide you with a rich source of energy, and help to maintain your body heat. In this article I will discuss the way in which fats are digested, the differences between a number of different types of fats, the sources of these fats, and other worries associated with high BAD fat intake.



How Fats Are Digested (Developed from the Princeton Review):

The story of fat begins at your mouth. Fats melt in your mouth and when it reaches the stomach, it is mixed with acid & mucus.  The mixture is sent to the small intestine and this “filling” stimulates cholecystokinin (CCK) release.  CKK stimulates the gallbladder to send bile into the duodenum (small intestine) and bile emulsifies (surrounds) the lipids forming micelles.  Lipase (an enzyme) hydrolyzes the triglycerides to monoglycerides (cutting down the fat into smaller pieces) & moves into epithelial cells via diffusion.  They are then converted back into triglycerides, which are packaged into chylomicrons, which enter lymphatic capillaries, lacteals.  These merge to form the larger lymphatic vessels which then empty into the thoracic duct.

The Best to Worst in Fats and What You Need to Know About Them

In most cases, the fats we eat we tend to think are bad, but which types of fats are really the bad ones? Fats from plants and seafood are the healthiest. Fats from animal sources are healthy in moderation and unhealthy when in excess. Hydrogenated products are the worst for you.



 Omega-3 Fatty Acids > Unsaturated Fats > Saturated Fats > Trans-Fats

Omega-3 Fatty Acids: As a building block of fats, fatty acids are necessary for the body to function. Although most of them can be synthesized by your body, there are a few that are essential for your body, but can only be derived from your diet. These “essential” fatty acids include linolenic (omega-3) and linoleic (omega-6) fatty acids. Studies have shown that omega-3 fatty acids reduce the risk of heart disease, decrease bad cholesterol, decrease total fats, fight inflammation, and induce the formation of healthy brain development/function. Both the omega-3 and omega-6 families are vital for the components of cell membranes and the production of highly active eicosanoids. Although much more present in the standard American Diet, omega-6 fatty acids are not as good as they sound. Anthropological research has shown that our ancestors used to have a diet that was 1:1 in the ratio of omega-3 to omega-6 fatty acids, but the ratio in the present day is closer to 1:16 favoring omega-6. Since omega-6 is found all over the place in the American diet, it is best to attempt to reduce our intake of omega-6 containing foods and focus on eating more omega-3 fatty acids, According to numerous experts in the present day, the ratio should be right around 2:1 favoring omega-6 fatty acids but keep in mind that you probably get way too much omega-6 currently anyway.

Omega-3 Fatty Acids Are Found In:

Ground flaxseeds, flaxseed oils, cold-water fish (salmon/tuna), canola oil, soybeans, walnuts, pumpkin seeds, wheat germ, omega-3 enriched eggs, fish oil, soy products (males beware), grass-fed beef, and grass-fed lamb.

Omega-6 Fatty Acids Are Found In:

Safflower oil, sunflower oil, corn oil, sesame oil, cottonseed oil, soybean, egg yolks, animal meats, processed foods, and soy products (males beware).



Unsaturated Fats: Monounsaturated fats are good for you as they decrease total fats and decrease LDL (bad) cholesterol with no effect on good cholesterol. Polyunsaturated fats are not as good for you as monounsaturated fats because it decreases HDL. It is still good for you however because it helps to decrease total cholesterol and decrease LDL.

Monounsaturated Fats Are Found In:

Olive Oil, Nuts, Peanut Butter (un-hydrogenated), hummus, wheat germ, canola oil, flaxseed oil, peanut oil, olives, cashews, peanuts, almonds, and avocados.

Polyunsaturated Fats Are Found In:

Safflower oil, soybean oil, corn oil, sesame seeds, sesame oil, and walnuts.

Saturated Fats: Saturated fats increase total cholesterol and increase LDL. They are solid at room temperature.

Saturated Fats Are Found In:

Dairy products (whole milk, butter, cheese, 2% milk, cream cheese, sour cream), beef, turkey, veal, cocoa-butter, chicken, cookies, crackers, lard, palm-kernel oil, coconut oil

Trans-Fats: The fats you need to be worried about. Hydrogenating unsaturated oil can cause it to become saturated and thus enter into the foods you shouldn’t put in your body. The advantage to hydrogenation is that the products can remain on the shelf in stores for a longer period of time while the cost of making the product is much cheaper. Trans-fats increase total fats, increase cholesterol, increase LDL, and decrease HDL. Trans fats have been shown to decrease the body’s ability to produce natural anti-inflammatory prostaglandins and also may hinder the body’s ability to metabolize the fats that you actually want in your body.

Tran-Fats Are Found In:

Hydrogenated or partially hydrogenated products, fried foods, donuts, pretzels, burgers, pies, muffins, chips, cakes, candy bars, margarine, shortening, and cottonseed oil.



Fat-Modified Foods

Be wary about foods that have very few calories or are low in fat. Many companies tend to replace the fat with substitutes that pass right through your body (olestra) so that you get the satisfaction of the taste without the consequences of the fat. As amazing as this sounds, there are a lot of side effects seen through use of foods with these modified ingredients and long-term studies have not been performed.

The Benefits of Fats in General:
Ferries vitamins A, D, E, and K, the fat-soluble vitamins into and around the body.Fats provide energy. Gram-for-gram they are twice as calorie-filled as carbohydrates or proteins.Fats are a vital component of the membrane of cells.Fats provide components of nerve endings and the myelin-sheath that allows for faster jumping of signals from node to node.Fats make hormones and quite often girls who are two lean without fats experience delayed puberty.Fats provide healthier skin and help to insulate/regulate body temperature.Fats hold your organs into place and provide a cushion so that large impacts can be sustained.
Closing Remarks:

As an interesting energy source, fats carry twice as many calories as carbohydrates or protein. As recent research suggests, this high-energy source is avoided by many athletes and this has shown to have detrimental effects to brain development. Remaining lean and thin should be done using the right types of fats, not by avoiding fats in general. Our body uses fats for a number of beneficial reasons but anything over-consumed can result in negative repercussions. Try balancing out your lifestyle by decreasing omega-6 containing foods and increasing omega-3 containing foods. Increase your metabolism by strength training and avoid foods that contain high amounts of saturated or trans-fats. Work hard to keep your body healthy and you’re the one who will reap the long-term health rewards.

Energy Boosting Techniques: How to Increase Your Energy Levels and Keep Them There

Have you found that your attention span is getting shorter, that it is much harder to concentrate on tasks at hand, that your ability to be patient is diminishing, and as a result you become cranky or unhappy? Maintaining your energy throughout the day is much harder than it sounds and the lack of energy can cause all of these issues in your day-to-day life when performing even simple tasks.  As a product of the past generations and the environment, technology has forced us to move out of the blue-collar labor force into more idle white-collar careers. As a result of this shift, our bodies struggle to find the energy we once had. In order to maximize our energy so that we don’t feel like we need coffee or naps to keep us going throughout the day, there are plenty of useful tips that can jumpstart your path to gaining energy. In this article I will lay out a few tips you can do at home or around your community in order to gain more energy, I will suggest some energy-packed foods that you can eat to-go, and I will push you to make more difficult decisions when it comes to performing activities that will allow you to work productively at the envy of your co-workers.

Energy Boost: Exercise

Stretching

Stretching is an activity that not only should be emphasized, but rather is a necessary addition to your morning before any physical activity. As we get older, the range of motion of our joints decreases and it can be more and more difficult to climb stairs or bend down to pick something up. The benefits of stretching I cannot emphasize enough as it increases flexibility and decreases the risk of injury. It can increase blood flow, reduce muscle tension, and provide you with a boost of energy. When holding a stretch, don’t go back and forth; rather hold a stretch for 8 counts. In addition, an activity I found works for me is standing on your toes. By standing on your toes you also increase circulation, giving you energy.

Morning Walk and Gym

It doesn’t seem true, but repeated studies show increasing morning physical activity will keep your energy levels high via the release of endorphins and the increased flow of blood. Walking does not require the gym and even as little as 20 minutes a day has been shown benefit your heart and joint health over time. When finding a location to walk, I would suggest a park or somewhere where there are a lot of bright colors. Saturating your eyes with bright colors can stimulate your eyes and brain and give you the mood and start you were looking for. If you can’t make it to the gym, do sets of push-ups and crunches. Push-ups are a universal toner for your body and is the most underrated body workout. If you can make it to the gym, I would suggest taking a look at my previous article, “Focus on Women’s Health: The Perfect 1-Hour Workout” and gain energy while toning up and losing weight!

Meditation, Yoga, and Deep Breathing

These three techniques are shown to reduce your stress, ease your mind, and allow you to concentrate better on day-to-day tasks. The controlled movements and attentive focus given to your body reduces tension and can sharpen your mental state. By investing time in your body to keep it at a low level of stress can allow you to live a fuller, healthier, and happier life.

Energy Boost: Nutrition

Water and Tea: Energy Boosting Drinks

Water: Water is essential for your body and enough of it can reduce your levels of fatigue. Drink 64 ounces a day and keep your body clearance of uric acid high!Green Tea1: Green Tea’s resume of healthy benefits to your daily life is nothing short of impressive. Green tea has been shown to have the potential to prevent cancer, heart disease, dementia, diabetes, stroke, as well as the ability to lower cholesterol and burn fat. Green Tea contains antioxidants that find and remove free radicals that cause DNA damage and promote mutation. Other food that contains good amounts of antioxidants include blueberries, red wine, dark chocolate, grapes, beans, spices, potatoes, cranberries, dried prunes, strawberries, raspberries, and cooked artichoke.Black Tea2: Often explained as the lesser of the teas due to its increased processing, Black Tea has also been shown to fight a variety of cancers ranging from breast, prostate, and stomach cancer. It can also prevent diarrhea, skin infections, heart disease, and tooth decay. Lastly it can reduce inflammation, cholesterol, and help to burn fat. Black Tea however does contain more caffeine than Green Tea and in order to maximize your energy and prevent odd sleeping habits, coffee or tea should not be taken after 3:00 PM. Although these benefits have been shown in recent research, they should not be taken as fact as more research is required to solidify the claims.Oolong Tea3: This tea helps to reduce weight by making the body burn its own fat for energy. Oolong Tea is essentially calorie free and speeds up your metabolism while reducing your cholesterol and risk of Type II Diabetes. It contains a rich source of antioxidants which boosts the health of your skin, immune system, and cleanses your body.Herbal Tea: Consumed daily, Herbal Tea can give you a more relaxed state of mind, can improve the health of your heart, can aid with digestion, and can promote energy. It usually contains Sarsaparilla which is what promotes the boost of energy you feel after having Herbal Tea.Ginseng Tea: Ginseng builds resistance to stress while improving energy levels. It has been shown to improve your focus, reaction time, boost your immune system, and improve circulation. On top of providing you with energy it has also been suggested as a cancer-prevention tea as it can reduce the risk of several different cancers.

 Hidden Energy: Fiber, Magnesium, Potassium, B Vitamins, Coenzyme Q10, Vitamin C, and Protein:

Fiber: A diet high in fiber is one that can make your digestive process much smoother.  The body needs fiber to soften your stool, easing constipation.  Watery stools are also benefited by dietary fiber because the stool absorbs water and adds bulk.  A diet high in fiber can also fight off hemorrhoids and can reduce blood pressure/inflammation.  According to the American Journal of Clinical Nutrition it is also an effective weight loss agent, something you may not have known due to its ability to create a sense of fullness in your body, decreasing your hunger.  Other facts about fiber you may not know include the fact that it can lower blood sugar levels.  Soluble fiber is very important because it slows the absorption of sugars which can provide you with more energy over a longer period of time. High fiber foods include nuts, grains, vegetables, beans, oats, and fruits.Magnesium and Potassium: Magnesium is necessary for a multitude of bodily activities that include maintenance of blood pressure and blood sugar, muscle function, bone strength, immune function, metabolism, and nerve activity. Adding magnesium to your diet may prove to be an effective way to gain energy that you may have not known before. Potassium is also essential for good kidney function, maintaining your electrolyte balance, and combating muscle weakness, irritability, fatigue, and heart issues. By eating more nuts and beans, such as: almonds, hazelnuts, cashews, soybeans, (Inca) peanuts, kidney beans, pinto beans, and lima beans, baked beans along with fruits and vegetables including: bananas, raisins, cantaloupe, prunes, papaya, apricot, spinach, artichokes, avocadoes, and potatoes, you can increase your levels of magnesium and potassium which can give you the energy boost you look for daily4. Breakfast items high in these two minerals include wheat bran, shredded wheat cereals, yogurt, and whole milk. Other items high in magnesium and potassium include fish, such as halibut.B Vitamins5: There are 11 B vitamins and each have their own beneficial function. Some of them include burning fats and glucose (B1), the creation of neurotransmitters (B6), and the repair of damaged DNA and donation of energy (B3). They work to ease stress, reduce the chance of heart disease (B9), lower cholesterol levels (Pantothenic Acid), increase the retention span of your memory (Choline and B12), relieve PMS, and treat depression or anxiety (Inositol). Getting a good amount of B vitamins will keep your focus and energy levels high.Coenzyme Q10: Coenzyme Q10 functions as an antioxidant and finds and removes free radicals that can damage DNA. It helps recycle Vitamin E and can help support heart function, maintain energy levels, and increase oxygen utilization (more oxygen to the brain heightening our mental state and focus). In order to get the full effect of this beneficial supplement, it is necessary to have foods high in B6, including: potato, bananas, garbanzo beans, pork loin, chicken breast, roast beef, fish, seeds, avocado, and tomatoes.Vitamin C: The benefits of vitamin C are vast, but when it comes to keeping energy levels high it is important because it helps you absorb the good nutrients from your food.  In addition, chronic fatigue has always had an association with vitamin C deficiency and so if you get your daily vitamin C, you can fight the urge to nap or sit idle!Protein: Snacking on protein will keep your energy levels high. Unlike carbohydrates, protein gives you energy slowly compared to the sugar rush or quick high of carbohydrates. Some food items that are packed with protein and make good snacks include: nuts, seeds, eggs, chicken, beef, and tofu.

Energy Boost: Miscellaneous Activities6

Switch Up the Wardrobe

Wearing bright colors and giving yourself a little more time to get ready in the morning may actually provide the boost you are looking for. In most cases, our energy levels are actually a result of our mental state of mind and if you are feeling active and happy, it may be because of a subtle change that increased your self-confidence or energy level. Hearing positive comments from your coworkers provide fuel and can give you that boost you need!

Splash Water on Your Face

Sometimes, it is as easy as a splash of water. Although it won’t keep you awake, it will heighten your senses and focus while energizing you enough to get that snack or power through that task. Often people associate splashing their face with cold water as removing the stresses from that day. Make these types of associations and you will find you can be very optimistic in life!

Pump Up Some Music

Music always gets the brain going.  Listening to a pumped-up tunes can get the blood flowing and often you will realize that time will fly by while listening to the songs you love!

Socialize and Laugh!

Often underrated, getting off of the online social networks and actually enjoying yourself with friends and family outside can give you the emotional and mental energy that can get you out of your funk! Laughing has always shown to be important in keeping yourself healthy and mentally fit so take advantage of keeping yourself healthy and energized while having fun!

It’s Not Your Fault

Sometimes, our energy levels are just low because of bodily dysfunctions. Having thyroid problems or anemia can give you a constant feel for sluggishness so talk to your doctor if you have been having low levels of energy for an extended period of time.

Closing Remarks:

We all look for the easy fix to gain energy but it is not a matter of attaining the right foods and doing the exercise for one day. It is the development of habits that we carry throughout the next few months and eventually even longer periods. By creating the good habits now we can always go back to them later. After getting the proper amount of exercise, vitamins, minerals, protein, and other miscellaneous activities, you will be able to see an increase in energy and even an increased optimism that will be the envy of your family, friends, and co-workers.

Facts About Proteins – Different Types and Benefits

Have you ever wondered what type of protein is best for you? Have you ever wondered whether protein derived from specific meat sources like pork is better for you than from vegetables? Whether you are a body builder or an individual who hardly finds the time to get to the gym, protein is a necessary addition to everyone’s diet. Unlike the quick high off of carbohydrates, protein slowly releases energy in your body. A lot of women believe consuming protein will give them too much muscle, but this is not what really happens in most cases. Studies have shown that most women do not get enough protein and participate in ‘sarcopenia’ or muscle loss. Women on average lose a pound of muscle each year beginning at 25 so it is essential for women to try to keep their protein intake high. Less muscle slows down your metabolism and can result in the addition of unneeded extra pounds. In this article I will discuss the process of protein metabolism and information about the different types of proteins.

How Proteins Are Digested (Developed from the Princeton Review):

The story of protein does not begin at the mouth, but rather the stomach. The stomach mixes the protein with acid, mucus, & enzymes.  The resulting fluid is called chyme, and it is released into the duodenum & causes the epithelial cells to release CCK & secretin.  The gallbladder releases bile & the pancreas secretes a high pH solution of bicarbonate & digestive zymogens.  Polypeptides are broken down by proteases & then the brush border peptidases.  These are then actively transported into the intestinal epithelial via an apical symport system with sodium.  Once the concentration of amino acids gets high inside the cell, uniport basolateral movement occurs into nearby capillaries which result in flowing into the hepatic portal vein to the liver.  The liver stores or uses them for energy.

Whey Protein:

As a protein that has taken over the body-building market, why protein has become the standard or protein supplementation. It’s high biological value (approximately 95 for whey concentrate and 125 for whey isolate), is a good indicator of how the protein is effective in the human body, It has a high biological value because it has a high number of branched amino acids and the body is able to easily absorb it. It is a complete protein, meaning that it contains all of the essential amino acids. The creation of whey actually originated from the waste in the cheese-making process. When making cheese by curdling milk, the resulting fractions are curd and whey. Curd is used to make cheese and evaporating the water from whey can create concentrated whey product, now sold as why concentrate in stores everywhere. The downside to whey protein is that it contains a series of highly allergenic components that affect approximately <5% of the human population. The allergenic substances are ß-lactoglobulin, a-lactalbumin, and bovine serum albumin. Also, some of the whey products contain a level of cholesterol that is not advised.

Egg Protein:

Before the discovery of whey products, eggs used to be the gold-standard of protein products. The good thing about egg protein is that it has a high biological value but also has no fat or cholesterol. It contains all of the essential amino acids and has the highest net nitrogen utilization rating. Egg protein is made out of egg whites and does not contain lactose, ideal for those who are lactose intolerant. There are quite a few downsides to egg protein however, including the fact that the high sulfur content creates a lot of intestinal gas, which may not be pleasant for your loved ones. Also, egg protein is extremely allergenic, has an extremely unpleasant taste, and is quite expensive.

Casein Protein:

Milk is the largest source of this type of protein. This type is useful for people who want a steady flow of protein into their bloodstream. It is the slowest digesting protein because it forms a gooey substance in acidic and moist environments, putting your body into an anabolic state.

Soy Protein:

Most commonly seen in healthy weight shakes, soy protein is extremely beneficial to women, but can be undesirable for men. The reason is that soy protein promotes increased estrogen levels (derived from phytoestrogens), which for women is great, but for men it can actually start replacing your testosterone. This can decrease your sex drive and can decrease the qualities that make you “a manly man.” Other than that, soy protein, originating from soy beans, is free of fat, lactose, and cholesterol. It is absorbed faster than casein protein but slower than whey protein and contains saponins, phytosterols, and isoflavones, which battle cholesterol and promote you immune system. There are however some downsides to soy protein and they begin with its highly allergenic components. The more you eat, the more you get allergic. Unfermented soy can also hinder protein absorption and soy protein with phytates hinders calcium absorption.

Pea Protein and Rice Protein:

As proteins that are not commonly known, these three proteins can be manipulated into your diet in such a way that you can obtain quite a bit of protein. Rice protein originally has very little protein attributed to it, but when concentrated, it can become a mean supply of protein. When ground flour is made from wheat rice, the addition of water and enzymes can break down carbohydrates and individualize fibers. This can result in a non-allergenic substitute to the allergenic egg protein and can be digested easily into the human body. Even when compared to soy, rice protein can be absorbed by the body in a greater ratio. When correctly made, rice and pear protein gives a protein quality that is close to egg protein but without being allergenic. It also has a large amount of branching, rivaling the chain branching of whey.

Superfood Proteins: Hemp Seed, Spirulina, Chlorella.

Hemp seed protein on the other hand has most of its protein content deriving from the protein edestin. Edestin is a hypoallergenic protein easily metabolized and used by the body and can help the immune system by stimulating the creation of antibodies. It is a superfood that is doesn’t provide a significant amount of protein but is extremely good for the health of your immune system. Spirulina, another superfood, has an extremely high biological value of protein naturally. Although it is easily digested, it is extremely expensive, ranging all the way to $40 dollars per pound. Chlorella, similar to Spirulina, is a detoxifying protein that binds to the heavy metals. It is highly allergenic to 30% of the human population and runs up to an astounding $50 dollars per pound.

Meat, Poultry, and Fish Protein:

Meat protein contains all 8 essential amino acids but only 20% of the protein is useable by your body. Meat protein gives a lot of calories, can promote cancerous growth, and if it isn’t organic, can have antibiotics, added hormones, pesticides, and even contamination. Chicken and Turkey, as poultry protein, provides significantly more protein with less fat but also can be contaminated. When it comes to fish as a source or protein, I highly recommend it except for the fact that they can contain a large amount of poisonous mercury. Fish contain very little saturated fat and carbohydrates and gives quality protein.

Closing Remarks:

As you decide what protein is best for you, let me tell you that there is no ONE best protein. All of them have their own little advantage and all of them can help you out in some way. For those who are looking for what protein to have before a workout, try to take advantage of the proteins that promote the availability of your amino acids. This can be done using whey protein for your muscle development, and casein protein (milk) for sustained release of protein. If you are looking for a post-workout drink, look for a protein that is easily and quickly digestible, preferably whey isolate (more expensive that concentrate). For breakfast, or as a meal throughout the day try having egg protein and maybe a soy shake here or there. Milk’s casein protein works for a third of the day so drink milk before you sleep and your body will slowly be releasing protein into your bloodstream to build those muscles while you sleep. Good luck!

How a Well Balanced Diet and 10 Tips Can Get Your Hair Growing Healthier, Thicker, and Faster

Now I can’t guarantee that I can get you Rapunzel-type hair, but I can offer some tips to get your hair to grow healthy, thick, and fast. What is ironic about health care is that we are technically spending an awful amount of time on hair, which is dead tissue1. This however is not a cause that is worth dropping. The hair that we praise so much on others because of the obvious factors of style and color serves a biological process as well, keeping your head warm and regulating body temperature. In order to keep this epidermal extension healthy for the time that it remains on your head, there are quite a few things you can do to keep your hair healthy, shiny, and thick. The phrase ‘we are what we eat,’ applies to not only our overall health, but also how hair reflects our eating habits. Fact is that since hair is essentially keratin, a protein, the nourishment your hair needs is not found only in shampoo and conditioner, but rather you need a well-balanced diet that includes a lot of protein and iron, and in some cases even fat.

Protein Boost:

Most women are scared of consuming a large amount of protein in fear of developing muscles in places they don’t want them. What most women don’t know is that you should be more afraid of not having enough muscle than having too much. Previous studies have found that in the process of muscle loss, ‘sarcopenia,’ women on average lose a half pound of muscle each year beginning at 25. Less muscle slows down your metabolism, and can result in gaining fat. Now how this relates to hair health. Based on studies regarding women’s necessary protein intake, if women are not getting 35-50 grams of protein per day, you can get thinning hair. Consuming a large amount of protein from sources such as soy, dairy, nuts, certain lean meats, fish, and eggs can provide the protein as well as essential omega-3 fatty acids and Vitamin B12, two essentials thinning hair lacks.



Antioxidants:

You can’t say enough about antioxidants. From my previous articles I have dived into the diverse effects and benefits antioxidants can have on your body, and healthy hair is another one of its perks. It can keep your hair thick and healthy. Foods that fall under this category can be divided into four different bright color groups2. These include:

RED: strawberries, cherries, pomegranates, watermelon, tomatoes and peppers

ORANGE: apricots, cantaloupe, oranges, mangoes, peaches, carrots, sweet potatoes, butternut squash, yellow and orange peppers, and pumpkin.

GREEN: asparagus, spinach, broccoli, cabbage, green beans, grapes, and kiwi.

PURPLE: blackberries, blueberries, grapes, plums, prunes, and raisins.
The Top 10 Foods For Your Hair3:Food 1: Salmon – It is a high protein, high iron, high Vitamin B12, and high omega-3 fatty acid punch that can fight dry and unhealthy hair. Vegetarians eat flaxseed for some of the same benefits.Food 2: Dark Green Vegetables – These are usually high in iron, calcium, Vitamin A, and Vitamin C, the latter two of which and can help create sebum, the hair’s natural conditioner.Food 3: Beans – Provides large amounts of biotin, protein, iron, and zinc.Food 4: Nuts - For thick, shiny hair, nuts is the way to go. They contain selenium which is good for your scalp. Walnuts contain omega-3 fatty acids, and other nuts such as cashews, pecans, and    almonds can prevent shedding by having a large amount of zinc.Food 5: Lean Meats – Poultry and high protein lean meats can give you stronger hair as hair is made             out of keratin, a protein.Food 6: Eggs – They contain a good source of protein as well as Vitamin B12 and biotin.Food 7: Whole Grains – Most cereals and snacks contain a good source of iron, B vitamins, and zinc which all can help your hair grow thicker and longer.Food 8: Oysters, Lamb, or Beef – These contain large amounts of zinc.Food 9: Low-fat dairy products – They contain calcium which is also beneficial for hair growth and in addition whey/casein, two high-protein sources.Food 10: Carrots – Not only rich in Vitamin A for your eyes, but also for your scalp. This can help you get shiny hair.


Non-Food Related Tips for Your Hair:

Since long, healthy hair needs healthy hair to begin with, remove the damaged hair down to where the hair is smooth and healthy. Although healthy hair does not need to be trimmed as often as damaged hair, you should trim your hair often using effective tools. Working with the wrong set of instruments could end up in actually more split-ends than before. If your hair begins to show damage, trim once again, eat better, and use the following tips in order to get your hair healthier inch-by-inch.

Tip 1: Avoid Daily Use of Heated Appliances – the blow dryer, curling iron, etc. I know that it is impossible to stop using these appliances especially when going out clubbing or going out to a nice restaurant but it is absolutely a cause of damaged hair. Try to cut down as much as possible.

Tip 2: Don’t use chemicals daily in your hair or even for long-time use. Perms and peroxide are deadly, literally, to your hair and the addition of these results in unavoidable damage. If you must     color, make sure the peroxide use is minimal and use color-related shampoos and conditioners to try to keep your hair healthy while it is colored.

Tip 3: While your hair is rejuvenating, avoid the beach or pool. The chlorine or salt found in the pool or the beach can damage your hair. If you need to swim, use specifically-formulated shampoo that removes the chlorine or just buy a long-hair swim cap.

Tip 4: Avoid rough usage of your hair. Never braid too thin, straighten too often, or when wet, wipe your hair with aggression.  Before shampooing, remove knots in your hair and then use a boar bristle brush to remove loose hairs.

Tip 5: If you wash your hair often do not use the shampoo every time. You can use the conditioner to wash away surface contaminants but the harsh chemicals found in shampoo should only be used occasionally during the week.

Tip 6: Try invigorating your hair by rinsing it in cold water. Do not expose your body to it for a long period of time but a cold shower can improve the health of your hair and give you a refreshed feeling away from the heat outside.

Tip 7: Take 1 to 3 250 mg capsules of borage oil, evening primrose, or flaxseed oil 1 to 3 times per day because of their richness in omega-3 fatty acid.

Tip 8: Wrap wet hair gently in a towel to allow for some soaking before you rub your hair and create split ends.

Tip 9: Get dressed and put your makeup on before styling your hair. Hair is susceptible to most damage when wet.

Tip 10: Use a humidifier at night. Often it can get really dry, and this dry environment can prevent your hair from remaining soft and shiny.



Closing Remarks:

Basically, eat more cereal in the morning because of the large amounts of vitamins, minerals, and milk, all of which promote healthy hair. Eat more nuts for snacks throughout the day, an assorted variety (don’t eat TOO MUCH because they ARE high in fat) and for dinner heat more green vegetables, beans, and lean meats – fish is good for the non-vegetarian. In addition to these, reduce your stress levels, reduce the stresses your hair faces, and avoid dramatic weight shifts. Fasting or bingeing can result in unhealthy hair and so can weight cycling. So watch your whole body’s health, and the health of your hair will follow.

Addiction and Drugs: How it Gets You Hooked

The history behind drug use in this country is quite the see-saw. If you look into our past, some decades it is okay to use a certain drug, some decades it isn’t. That has continued throughout history and can be seen with the large number of commercials that associated previous medications with premature death in a number of individuals. Although the each decade had their own fair share of drug addiction, (60s were dedicated to marijuana and psychedelics, the 70s had rampant use of cocaine, the 80s to NMDA) the drugs that are causing the most concern today actually are prescription medications.  Now as a clarification, in this case I will be focusing on legal drugs, rather than illegal ones. When it comes to prescription medication, new discoveries made by pharmaceutical researchers fail to help in controlling prescription medications already on the streets. Effective medications are replaced by new, “more” effective ones and the process continues while the pharmaceutical companies reap the rewards from the honest American’s paycheck. The mindset in the pre 1900s was one of hope and “inherent health.” Healthcare was explained sufficiently by an agent having attacked, the healthy body trying to ward off the agent (causing symptoms) and eventually with a little help of modern medicine, the healthy body destroying the pathogen and the body returning to normal. This mindset changed drastically post 1900s into one of “inherent illness.” Idealized by the Kupfer curve, there is a line in which you can cross from having a symptom, and having a syndrome. Normalcy is in quotation marks as though it is an “idealized” state and to return to normalcy you have to take medication, and stay on that medication to prevent getting ill again. The question is not really whether one will slide down into the syndrome, but rather when it is going to happen. Now I’m not trying to give you a history lesson here, but it is essential you know the background of how drugs entered and remained a “quick fix” for millions of Americans. In the following article I will be investigating addictions stemming from misguided healthcare and how the body physiologically becomes addicted.

Drugs on Drugs…on Drugs:

In some cases, when you visit a doctor, the medication prescribed to you may not be the best one actually for you. Now as an aspiring doctor, I can say that it is not the case for most doctors, but be weary for those select few that seem to always prescribe the same medication to patients. Fact is that pharmaceutical companies have a large influence on doctors, let alone the government. When it comes to prescribing medication, there is a lot of money to be made and indulging a few doctors in benefits in order to give speeches and talks about a specific pharmaceutical company product is a small price to pay for the sheer amount of money made by selling the medications. As a fact, in 2005, Americans spent a whopping $250 BILLION on prescription drugs. That is more than what Americans spent on gasoline and 2x as much as was spent on higher education. To put it in perspective, the amount Americans spent on prescription medication is greater than what the following countries spent, COMBINED: Japan, Germany, France, Italy, Spain, UK, Australia, New Zealand, Canada, Mexico, Brazil, and Argentina. When it comes to your health, it is extremely important to ask your doctor whether he is affiliated with the product he is prescribing to you. Under law, he cannot lie about that, and while you may not think it is a big deal, there may be a better medication out there for you. In order for you to see how influential the pharmaceutical companies are on a growing basis, I will throw out some numbers that may shock you.
In 2004, 11% of Americans were on cholesterol lowering medication, 40% over the age 50.In 2002, 1 in 10 women were on antidepressants.In 2004, 1 in 3 doctor visits prescribed antidepressants.In 2002, 7% of children were on antidepressants, and 1 in 7 was on stimulants (ADD).In 2006, the AVERAGE AMERICAN prescribed and took 12 DIFFERENT PRESCRIPTIONS.Experts estimate that 100,000 die not from the disease the medicine is trying to alleviate, but rather from the adverse effects of the drug in question.


How Big is Big Pharma?

Big Pharma is the single most influential force on Americans. They built the most profitable industry, they spend more time lobbying in government than any other industry, and there seems to be no stop to their creation of “lifestyle drugs” rather than drugs that can actually save people. Patients are getting information about the drugs by the ones selling it and as one of the only nations that allows for prescription medication to be advertised on television, America has a growing problem with patients developing an addiction to them. They have about 1 drug salesperson for every 6 MDs and during a 30 minute segment of news, on average, there are 6 drug commercials. This is how patients are becoming customers, medicines are becoming commodities, and how the treatment of the suffering has become profitable.



How Drugs Get You Hooked

The fundamental series of events for any addiction is as follows:
You take a drug (legal or illegal).The drug acts on your pleasure receptors, for example, dopamine receptors.Continued use results in your body believing that it is the source of what is stimulating the receptors, thus is slows down its own production.The delicate mechanism of nerve processing becomes adjusted and tolerance increases.Once you stop taking the drug, your body is deprived of what was causing the euphoria and wants the feeling even more (withdrawal).Withdrawal leads to addiction as you resume the drug in order to stay “normal.”
The Pharmaceutical Paradigm

The pharmaceutical paradigm is a commonly used phrase that summarizes drug use irony. The reason we take drugs is to lengthen and improve life, but eventually staying on drugs becomes normal (needed). This paradigm that causes millions of Americans to become addicted has no solution other than educated healthcare systems that are not prone to distributing drug cocktails to their patients.  It is quite interesting but increasing amounts of psychiatrists are prescribing combinations of drugs (cocktails) in order to combat the first medication prescribed. The solution lies in holistic and alternative treatment which focuses on your body healing your body, before prescribing you an effective, non-eternal specific drug.

The Placebo Effect

I’m sure you have heard of it, the placebo effect. The placebo effect is when a doctor gives you prescription pills for your illness in a clinical trial that is nothing less than a sugar pill. When you swallow it, you can’t tell the difference. Numerous studies show that patients given the placebo rather than the actual prescription medication have the same if not better results in combating the original illness. A story I once heard in a medical anthropology class was that there was an old man who was terminally ill (going to die) within 6 weeks. His doctor tried an experiment (the ethical details are hazy) where he pretended that there was a breakthrough medication that would save him. Believing his doctor, he took the fake medication pills and within two weeks he was back on his feet and approaching is life optimistically. A year later, an article came out regarding the specific medication given to him, and he realized that there was no cure to his disease. He became extremely ill again until his doctor told him there was a mistake and all he needed was an increase in the dosage. He began again and lived another two years before he actually passed away. It was the power of suggestion at work and if you research online about instances like these, many people have their issues solved by convincing their body that it has been solved. I am not saying to stop taking all medications, all I am saying is sometimes, try to trick your mind into thinking its fixing its own problems before you set your eyes on the pill.



Closing Remarks:

An interesting story about how a ‘disease’ was created revolves around Detrol. The pharmaceutical company Merck admitted to creating this disease that did not exist. The disease was overactive bladder in the elderly and soon popularity allowed it spread into the younger communities. Research about Detrol and you will realize how the pharmaceutical companies tend to create diseases, striking fear in weary Americans and making them feel like they need to buy “lifestyle” drugs to ease their normal, everyday stresses and problems. It is quite interesting!

Winter Fruit ~ Cranberries & Pomegranates!

Cranberry Pomegranate Relish

Here is an extremely easy recipe that can be adjusted to suit your tastes. Feel fry to add or switch the fruit including other berries like blackberries, blueberries, or strawberries. This dish was so good, it didn’t need any spices but cinnamon, vanilla, or a dash of nutmeg would be tasty as well!

With their deep, dark red color, pomegranates and cranberries are excellent sources of polyphenols, antioxidants, vitamins and minerals essential for the body, which all help to reduce inflammation. Research has been studied regarding polyphenols and heart disease with promising results. For instance, heart function was improved when patients drank pomegranate juice daily for three months according to a published article from the American Journal of Cardiology. In addition, they both provide plenty of vitamin C that will help keep the immune system strong this time to year to ward off colds and the flu.

1 ½ cups pomegranate seeds
1 1/3 cups fresh or frozen cranberries

In a Vitamix or high powered blender, combine ingredients. Serve in bowls and enjoy!

Heart Healthy Foods

In continuing with the heart healthy theme, (February is American Heart Awareness Month), I’ve posted some great heart healthy foods. Remember small, everyday changes, along with simple and easy nutrition tidbits (see previous post), diet modifications, and exercise you can help reduce your risk of developing heart disease and its complications. 

Foods that are beneficial for heart health include:

Wild salmon, sardines, and other cold water, oily fish (omega 3 fats)Fruits including apples, pears, berries, pomegranates, and citrus fruitsVegetables such as broccoli, dark, green leafy vegetables, tomatoes, onions, garlic, squash (all varieties)Raw nuts and seeds ~ almonds, pumpkin seeds, walnuts, and pistachiosWhole grains ~ brown rice, quinoa, buckwheat, amaranth, oat groats, & wild riceBeans ~ full of fiber, protein, and complex carbohydratesDark chocolate ~ choose 70% or higher and enjoy in moderation

Here’s a great recipe that I enjoy all the time featuring heart healthy salmon from Natural Health Magazine. Mix up the ingredients as you choose…diced bell peppers would be great, I soaked arame and stirred that in, and I’ve also used dried Italian seasoning when I was all out of fresh herbs).

Wild Salmon Salad

Serves: 6

Ingredients:

1 7.5-ounce can wild salmon¼ cup freshly squeezed lemon or lime juice¼ cup diced carrot¼ cup diced celery2 scallions, sliced into thin rings2 tablespoons minced herbs, such as basil, parsley or cilantroSalt and pepper to taste

Directions:

Using the back of a fork, mix the salmon well.

Add the lemon or lime juice, carrot, celery, scallions, and herbs; mix thoroughly. Season with salt and pepper.

Serve on a bed of greens, or use as a filling for a sandwich topped with sliced tomato, avocado, and sprouts.

Nutrition Facts

Per serving: 173 calories, 34% fat (7 g; 1.7 g saturated), 15% carbs (7 g), 51% protein (22 g), 2 g fiber, 262 mg calcium, 1.4 mg iron, 616 mg sodium.

 

Delicious Holiday Foods That Doesn’t Added Weights

Good news to all food lovers: you can now enjoy delicious foods without gaining extra weight because it’s absolutely possible to enjoy all of your favorite beverages, apps, sides, and desserts without finding yourself in a bigger pants size at the end of the year. Here is the list of delicious foods that doesn’t added weights:

1. Prime Rib (for Main Dish) – Prime Rib is one of the fattiest cuts of red meat around, especially if it’s not well trimmed. A cooked 6-ounce slice can have up to 720 calories, 63 grams fat, and 27 grams saturated fat – that’s more saturated fat than you should be eating in an entire day. Enjoy a serving of leaner protein like turkey, Cornish game hens, or lean ham. Also, splurge on beef tenderloin; also known as filet mignon; a succulent, yet lean holiday treat that has about half the calories and less than a quarter of the fat of prime rib.

2. Pecan Pie (for Dessert) – Pecan Pie is one of the richest, most sugary pies going. The filling is typically made with butter, sugar, corn syrup, whole eggs, and chopped pecans (believe me, any nutrition the pecans offer is far negated by the rest of the line-up). With all of these rich ingredients, it’s no surprise that one slice winds up costing you about 575 calories. And that’s before you consider the whipped cream that goes on top. Plus, all that straight sugar jacks up your blood sugar and does a number on your insides.

3. Eggnog (for Beverage) – Eggnog is loaded with artery-clogging fat because eggnog is made with whole milk, cream, and egg yolks, all major sources of saturated fat. An 8-ounce glass clocks in at 340 calories, 11 grams saturated fat, and 21 grams sugar. You can have a small pour, or try stretching your nog by adding some skim milk. Better yet, treat yourself to a glass of wine or a mug of warm apple cider instead (both are fat-free and only 120 calories per serving).

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How To Have High Quality Protein Without Paying Too Much

Protein is a vital part of a healthy diet. Whether it is from meat or vegetarian sources, our body relies on protein for many of its functions. As we know, meat can be quite expensive. But, most of us in the U.S. consume more animal protein than we need, so with a few adjustments we can save money and have plenty of protein in our diet.

1. Purchase less expensive cuts of meat and practice portion control. Not only do you save money on the cut of meat, but you can also stretch the meat for more meals when you make tasty things such as casseroles, sauces, soups, stews, and stir-fries. It is easy to add extra vegetables, beans and whole grains to create delicious, hearty, and filling meals. You also get plenty of protein and you save money.

2. Experiment with vegetarian sources of protein. Veggie proteins, such as beans, are quite inexpensive, highly nutritious, easy to prepare, and taste great. Stock up on dried and/or canned beans and lentils. You’ll not only save money, but calories too! Other great sources of less expensive high quality protein are nuts and seeds, as well as eggs. Try going meatless once a week: i.e. “Meatless Mondays.”

3. Canned fish and chicken are a great option for things like sandwiches, enchiladas, casseroles, and salads. These items last for a long time on the shelf so can be bought ahead. They are great to have on hand for great tasting, quick, easy, and healthy meals.

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Healthy Eating With Low Cost Budget

Nowaday, it is important to learn how to stretch out our food budget yet still eating healthy foods. It is still possible to enjoy healthy food on any budget; it just take a little knowledge, enough time, and smart planning. Since living on a budget becomes more important, here are some way to do it:

1. Cut out junk foods. Evaluate how much money you are spending on items such as soda (regular or diet), juice, packages of cookies, crackers, prepackaged meals, processed foods, etc. Limit or cut out completely these unhealthy foods. Both your wallet and your body will be happy.

2. Eat out less. Even just reducing your meals out by 1 or 2 times per week can save you as much as $25 per week. This is an easy way to save money and even have some extra to spend on higher quality foods.

3. Be strict on your grocery list. The more prepared you are when you get to the store the less impulse purchases you will make. So write out a grocery list and stick to it.

4. Cook large portions of foods ahead. It saves time to cook once and eat multiple times. One idea is to make a big pot of soup at the beginning of the week or whenever you go food shopping. When you don’t feel like cooking, help yourself to a hearty bowlful along with a green salad. This makes a nutritious lunch or dinner anytime.

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Benefits Of Salt And Sugar For A Healthy Diet

Salt itself is not bad. The problem with salt comes with the over-use and over-consumption of processed salt most commonly used. Many of us are unaware of how much sodium we are consuming in one day. It is best to limit sodium to 2,300 mg per day or equivalent of one teaspoon of salt. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount.

On the other hand, it is just natural for us to like sweets; it is okay to enjoy them as an occasional treat. But, it is vital to keep sugar consumption to a minimum. Refined sugar is one of the bad carbs; not only  because it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. It is much better to choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

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Best Diet Foods

The real key to weight loss is to watch portions and choose quality, nutrient-rich foods. Here is how five foods that can help you slim down.

1. Dark Chocolate. Dark chocolate are more satisfying than milk chocolate; but measure your portion, and be mindful when you eat. Slowly savoring one or two squares of a high-quality dark chocolate bar will satisfy a craving more than wolfing down Hershey’s in front of the TV. According to some research, people who tried to not think about chocolate ate two-thirds more of it than people who were told to talk about it freely.

2. Potatoes. Potatoes may be one of the most misunderstood foods. Fried or doused in sour cream, they’re not going to help you lose weight. But when boiled or baked, a potato’s starch absorbs water and swells. Once chilled, portions of the starch crystallize into a form that resists digestion known as resistant starch. Unlike other types of fiber, resistant starch gets fermented in the large intestine, creating fatty acids that may block the body’s ability to burn carbohydrates. In their place, you burn fat.

3. Bread. Breads containing whole grains are healthiest, and one serving equals one slice of bread, half an English muffin, or a small roll. Bread is an excellent source of carbs, which your brain needs to produce serotonin, a neurotransmitter that promotes feelings of comfort and satisfaction. As our body digests carbohydrates, it releases insulin, which helps channel tryptophan; an amino acid—into the brain. Tryptophan then gets converted to serotonin. When serotonin levels are optimal, we feel calm and happy and have fewer cravings; when they’re low, we feel depressed and irritable, making us more likely to overeat.

4. Pasta. Cooked pasta and rice are about 70% water. Eating fluid-rich foods keeps you fuller longer, compared with dry foods. Like bread, the carbs in pasta boost serotonin to help curb overeating. The proper portion of pasta is ½ cup cooked, or about the size of an ice-cream scoop. Choose whole grain varieties for filling fiber, and add grilled chicken and lots of veggies to bulk up your dish even more.

5. Cheese. Cheese usually tops the no-no list, but its calcium improves your ability to burn calories and fat (at about 100 calories and 5 g of fat per ounce). Scientists found that people on a reduced-calorie diet who included an extra 300 to 400 mg of calcium a day lost significantly more weight than those who ate the same number of calories but with less calcium. Scientists aren’t exactly sure why, but eating calcium-rich foods is more effective than taking calcium supplements—and cheese has about 200 mg per ounce. Just stick to 2-ounce portions, and choose light varieties to get health benefits for half the calories.

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Smart Eating For Healthy Living

Healthy eating starts by learning “smart eating“. It’s not just about WHAT you eat, but about HOW you eat. Giving attention to what you are eating and picking up the foods that are both nourishing and enjoyable helps support an overall healthy diet.

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

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

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

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

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Choose Foods That Improves Your Health

Healthy eating is about feeling great, having more energy, and keeping yourself as healthy as possible which can all be achieved by learning some nutrition basics and incorporating them in a way that works for you. A person must maintain a balance between your calorie intake and calorie expenditure. So, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity. Keep moderate portions on foods you eat, especially high-calorie foods. Choose a starter instead of an entrée, split a dish with a friend, and don’t order super sized anything.

Be choosy on what foods to eat. Choose foods that improves your health. Expand your range of healthy food choices to include a wide variety of delicious foods. Healthy eating is an opportunity to expand your range of choices by trying foods; especially vegetables, whole grains, or fruits; that you don’t normally eat. Eat plenty of fruits, vegetables, grains, and legumes. These foods are high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.

Avoid foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Limit sugary foods and refined-grain products like sugar because is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. But, you can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart; even if those French fries aren’t.

Don’t forget to drink lots of water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Plus, adding regular physical activity and exercise will make any healthy eating plan work even better.

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Smart Food Budgeting Tips

Smart choices saves money. Learn to evaluate on how you spend your money on food. The first way to save money on food is to limit or cut out unnecessary food spending. Here are some smart food budgeting tips:

1. Shop wisely. The conventional grocery store is not the only place to buy food. Many options are available that you may not be aware of. Some of these “new” venues may offer a significantly cheaper way to purchase food. Search out these types of stores and markets in your area and compare prices. It can save you a lot of money.

2. Find cheaper protein options. There are a number of ways to stretch your food dollars, such as always comparing prices to find the best deal and clipping coupons for healthy foods you like and would buy anyway. Two of most effective ways to save money on food are buying in bulk and learning how to purchase protein in the most affordable way.

3. Buy in bulk. Doing things in bulk saves time and money. Buying in bulk is almost always cheaper. There are many items that can be bought in bulk – grains, dairy products, and meat, for example. You can freeze perishable items, such as meat, milk, and bread, in smaller portions to use, as they are needed. It is always a good idea to buy non-perishable items, such as dried beans, grains, and canned foods, in bulk.

4. Stretch your money when you cook. Preparing large portions of food to use over multiple meals saves time and energy. When cooking, it’s also important to think about how to incorporate leftovers into new meals. Finally presentation has a big effect on the appeal of a meal, so a little effort put in, makes a huge difference.

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Common Diet Mistakes

You are eating light, frequent meals. You stay away from unhealthy snacks and alcohol. Yet you are still gaining weight or you haven’t lost a pound with all your diet efforts. This must be so because you are committing diet mistakes without realizing it.

The following are common diet traps that you should be aware of:

1. It’s okay to skip meals. If you think skipping meals can help you lose a few pounds, think again. You will only end up binge eating if you continue skipping meals, especially during the day.

2. Feed on appetizers. Avoid munching on too much appetizers. You’ll be shocked to realize just how much cereals or pretzels you have already eaten even before your real lunch or dinner.

3. Be a mad eater. It is not healthy to overeat, especially if you are already full. Eating until your stomach can’t take in anymore food will only lead to constipation, indigestion, or bloating.

4. Practice selective reading. If you always ignore the “Serving Size” on labels when shopping for groceries, you are bound to consume more than what is recommended, hence, you’ll gain more instead of losing weight.

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Bogus Diets That Really Don’t Work

With obesity as one of our top killers, it is no surprise that Americans are scrambling for any kind of weight loss help. Unfortunately, in this eternal struggle to be thin and healthy, people end up looking for salvation in all the wrong places. Instead of relying on exercise and following the credo “everything in moderation,” we turn to miracle solutions, diet supplements, and calorie deprivation. The results are the following bogus diets that may work in the short term, but may also cause severe harm to your body over time.

1. The Cabbage Soup Diet
The title is self explanatory: the dieter’s survival is based on a constant intake of cabbage soup. Even on the Cabbage Soup Diet website, red flags are evident. The first being the opening words on the homepage, warning that the diet should not be used long term and that followers of the Cabbage Soup Diet have felt light-headed, weak, and have suffered a lack in concentration. The second red flag appears in the suggested seven day menu. Each day, the dieter is instructed to “stuff themselves” with a different food group. How about a little “moderation?” The third warning lies in the “Health” section of the website, warning the dieter that the diet lacks “complex carbohydrates, proteins, vitamins, and minerals,” all of which are necessary for your body to function properly.

2. The Grapefruit Diet
The Grapefruit Diet functions the same way as the Cabbage Soup Diet; both are only successful because they deprive the body of calories, but at the same time leave out essential nutrients that keep you alive and healthy. The Grapefruit Diet claims to allow the dieter to eat a wide array of foods that they would not think possible, but as long as you follow your meal with half a grapefruit, you will lose weight. This claim is both startling and far-fetched. As predicted, and mentioned on the website, the Grapefruit Diet is dangerous. The Grapefruit Diet website suggests that the diet may lead to dehydration due to the low amount of calories and high levels of caffeine involved. The restrictions in this diet also make it an incredibly difficult and unlikely regimen to follow.

3. The Hallelujah Diet
Developed by Rev. George Malkmus, the Hallelujah Diet is mainly comprised of organic raw fruits and vegetables, and the miracle worker of this diet: barley juice. Because the Hallelujah Diet strictly prohibits meat and dairy, the barley juice is meant to fill that vitamin and protein void with its high nutrition content. While not necessarily depriving the dieter of essential nutrients, the Hallelujah Diet’s highly restrictive nature makes this diet hard to live on and therefore, not ideal.

4. The Martha’s Vineyard Detox Diet
The regimen alone explains why this diet is both dangerous and bogus. The diet is meant for the short term, “lose 21 pounds in 21 days,” where the dieter survives on highly nutritious cocktails, a short list of raw vegetables, and soup. According to the itinerary for the Martha’s Vineyard Detox Diet Retreat, dieters enjoy a breakfast of “detoxification cocktails.” Hourly cocktails follow until lunch when an assortment of raw juices are available. Dinner is slightly more filling, with the option of nutritious soup. The bottom line is that surviving on nutritious cocktails and juices will only deprive your body of the nutrients it needs. Also, the minute you begin to eat normally again, the weight will pack back on.

5. The Apple Cider Vinegar Diet
Once used as a cure for Scurvy amongst American soldiers, apple cider vinegar is now used as an appetite suppressant amongst dieters. According to various evaluations of the Apple Cider Vinegar Diet, the diet touches that fine line between a dangerous and regular diet. The most dangerous part is the apple cider vinegar itself, which when taken in the recommended doses of 3 tbsp gets dangerously close to the point of damaging your stomach due to its high acidity. However, the diet’s regimen includes eating in moderation and daily exercise, which is most likely why people lose weight on this diet, not the apple cider vinegar. It is still unclear as to whether or not the vinegar actually assists you in losing weight at all, apart from making you so sick that you don’t want to eat anything at all.?

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Ten Pounds Can Change Your Life

Fitting into our skinny jeans is definitely a priority. But, just for a second let’s put our fragile egos aside and think beyond our seam-bursting thighs. Dropping ten pounds has the potential to impact your life beyond your looks. We’re talking a serious self-confidence facelift, improved health, and maybe even a few extra years to your life. It may not seem like much, but a measly 10 pounds can change your life – short and long term. So regardless of if your goal is to get rid of the saddlebags or harness your diabetes, it’s time to make your diet and workout regimen a priority. Burning off 10 pounds can:

1. Minimize your chances of developing type-2 diabetes by half.
2. Help prevent osteoarthritis by reducing the load on your knees (every pound of weight lost translates to a 4-pound reduction on the load bearing down on your knees).
3. Decrease your risk of heart disease (you reduce your chance of heart disease by 1-2 percent for every percent of weight you drop).
4. Cut your chances of developing certain cancers.
5. Improve your sex life.
6. Increase your immune function, therefore keeping you well, not sick.
7. Up your energy all day (yes, even if you have to get up early to get your workout in).
8. Give you a confidence boost.
9. Help you sleep better.
10. Add years to your life.

Suddenly, those skinny jeans don’t seem so important in comparison.
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Foods That Ease Flu Symptoms

When you have the flu, there are some foods that can help ease your flu symptoms. Read on below to know more:

* Popsicle
Since popsicles are cold, these can help soothe swollen and dry throat. And since it is a must for the body to stay hydrated when you have a flu, you’ll have no problem with this as you eat popsicles.

* Turkey Sandwhich
Feed yourself with turkey sandwiches when the flu hits you. You see, turkey is a good source of protein. Eating turkey sandwiches will help your body get enough energy to fend off illnesses or diseases.

* Vegetable Juice
Munching on vegetables is the last thing you want to do when you are down with flu. So instead of eating a dreary salad, drink a glass of low-sodium fresh vegetable juice. Apart from keeping you hydrated, vegetable juice will definitely help load up your body with immune-boosting antioxidants.

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Dealing With Fatigue

In my previous post, I talked about my problem with recurring fatigue in college. And as promised, I’ll now share how I was able to manage fatigue back then.

* I balanced activity and rest. Even though my days at school were always jam-packed, I managed to squeeze in time for short breaks during class, especially when our professors were absent. This way, my body had the chance to rest before I got too tired.

* I lightened up my load at school and at work. To make my work easier, I eliminated unnecessary tasks at school and at work. This strategy gave me more time to rest, thus, preventing over-exhaustion. Also, I learned how to de-clutter my work areas. This way, I was able to do more tasks with less energy spent.

* I made sure to get enough sleep. It was in college when I realized the importance of sleep to my body. Getting things done by not sleeping at night did not help me at all. Hence, no matter how hectic college days were for me, I made sure to sleep at least six hours at night to restore my energy and be ready for another day at school and at work.
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Beauty Rituals That Can Harm You

There is nothing wrong in wanting to be clean and beautiful everyday. But be careful, for your daily beauty rituals might bring you more harm than good. The following are beauty rituals that are not good for your health if practiced or done regularly:

* Always wearing tight clothes. Avoid wearing tight pants such as skinny jeans and capris everyday, for these rub the skin, causing itch to your intimate area. Schedule your weekly wardrobe instead to avoid wearing tight clothes everyday.

* Frequent lipstick touch ups. Too much lipstick touch up is not good for your lips, for some lipstick products can cause lip dryness. So when shopping for cosmetics, opt for lipsticks that contain moisturizers.

* Excessive washing of hair. You may think that daily washing of hair is hygienic. But truth is, it’s not. This ritual will only strip your hair as well as your scalp their natural moisturizing oils. Better wash your hair every other day instead to prevent damaged brittle hair due to excessive washing.
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Drink Your Way To Better Health

You may be eating right, but are you sure that what you are drinking is good for your health as well? Fact is, you may be getting a lot of calories from the beverages you drink everyday.

See, the liquid you take in your body can greatly affect your metabolism, your appetite, as well as your calorie count. Hence, if you don’t watch what you are drinking, you may be gaining instead of losing weight.

One of the big no-no beverages is the soda. Drinking a can of soda everyday is like consuming loads of empty calories. Soda should not be your daily thirst quencher. Instead, drink water as this is cheaper and so much healthier than soda.

Fruit juice is another beverage that you need to watch out when it comes to calorie content, for these generally contain just as much calories as sodas in cans and bottles. Fruit juices may contain nutrients, but you don’t need the extra sugar from these beverages. To enjoy your fave fruit juice without worrying about the extra calories, just make sure that you are consuming 100 percent fruit juice.

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What Causes Fatigue

Way back in college, I experienced recurring fatigue as I was a working and studying at the same time. There were days when I was so exhausted from my student assistant duty, I slept during class. I may have enjoyed free tuition in college, but I was not learning much at class for I was always sleeping.

So what were the triggers of my frequent exhaustion? One was I had too little sleep. Back then, I go home late and I sleep late because I still need to study and do some homework from school.

Another one was eating the wrong foods, especially during breakfast. I was always in a hurry so my usual breakfast then was coffee and sometimes a doughnut. Yes, only coffee and doughnut until lunchtime. This routine of mine always resulted to sluggish mornings at work or at class.

Lack of exercise was also another trigger of my fatigue issue back then. With so much time spent at school and at work, I totally ignored the thought of exercising at that time.

What I did to cope with recurring fatigue on my next post.

Quick Tips to Beat Acidity (Heartburn)

One might feel that acidity and acidic reflux or heartburn is caused only by consuming a heavy meal rich in fat and spices especially late in the night. But recently, I have been seeing a surge in the number of clients approaching me for diet counselling who also suffer from chronic acidity. These people are from varied occupations- busy executives, housewives, young men and women (age less than 30) and even adolescents!

Acidity is caused due to excess production, decreased utilization of the digestive juices (which are acidic in nature) in our stomach. This predominantly happens when there are long gaps between two meal times, the meal consumed is heavy in fat sugar and spices, when a person leads a very stressful lifestyle and due to lack of exercise. As a result, one gets a burning sensation in the stomach, throat and can often have an acidic reflux on lying down. Acidity is common in pregnant women as well, but that is because of the hormonal surge in pregnancy.

- The trick to managing acidity is to keep the stomach neither too full nor too empty. So the best way is to break down your breakfast, lunch and dinner into smaller portions and eat that food at an hourly interval.
- Another method is having sipfuls of cold milk every now and then- it helps stabilize the gastric acids. But beware, eating icecream is not equivalent to drinking plain cold milk as the fat (cream) and sugar in the icecream can actually aggravate your acidity.
- The most common tip, avoid spicy, oily, deep fried and fatty foods as they are a sure shot way of increasing the reflux.
- Increase the amount of fibre in your diet by increasing consumption of fruits, vegetables and whole grains. Fibre absorbs the extra acid in the stomach and helps to discard it out of the body. The salts that one gets from the fruits also help in neutralizing the acidity.
-Start the morning with half a cup of cold milk and a couple of digestive fibre rich crackers.
- When sleeping, elevate your head by adding an extra pillow under your head so that the acid remains low down and does not come up to your throat once you sleep.
- Drink atleast three litres of water every single day, it dilutes the acid.
- Drinking tender coconut water is also known to be beneficial.
- Advance your dinner time by atleast a couple of hours; dinner should be done by 8 pm so that you still have a couple of hours before you go to sleep.
- Practice yoga or meditation techniques which can help you relax- stress is the biggest lifestyle trigger to acidity.
- And of course, Exercise, Exercise, Exercise- EVERYDAY!

Bring into practice all of these points and I am sure you won’t be stuck in the cycle of acidity and antacids.

Take care!

Quick Salad: Cucumber with a Lemon and Peanut Dressing

Cucumber Salad with lemon and peanut dressing

Here’s a quick post and an even quicker salad to make! I love cucumber as a salad vegetable as its very refreshing, takes up flavors easily and is always available! Just chop it, sprinkle some salt and pepper or chaat masala and you are done! This salad, or rather ‘koshimbir’ as Maharashtrian salads are known, is typically also flavored with a ‘tadka’ or tempering of oil/ghee, cumin seeds, green chilli. But I opt out of the tempering a lot of times when making this salad just for myself, to cut back on the fat calories. Only pointer- don’t make this salad in advance as then all the water from the cucumber will leach out and the salad will be no fun. There are loads of tips where they ask you to drain out water from cucumber but I would strongly advise against it, as that’s how you also lose out on the micro-nutrients in the vegetable. Here’s how I make it!

You will need:

2 fresh cucumbers, chopped or grated
1 tbsp roasted and coarsely ground peanuts (you can add more peanuts but just keep in mind that it adds to the fat calories too! )
1/2 green chilli, chopped fine
1 tsp toasted cumin seeds or cumin powder
1/2 tsp sugar (to balance the tang of the lemon)
2 tsp lemon juice (you can add more if you like your salad tangier)
salt to taste
some chopped coriander to garnish (I tend to add more as it adds to my salad)

Method:

- To the chopped/grated cucumber add all of the above ingredients, give it a good toss. Taste it, adjust seasoning. Garnish with coriander and serve!