Wednesday, December 30, 2009

Healthy Eating Diet

By Theresa Byford

I believe in eating healthy and staying fit, but I also believe everything needs to be done in moderation. If we restrict ourselves completely from everything we love to eat, we end up over indulging ourselves later and regretting it. So if chocolate is your thing or vanilla ice cream or what ever you fancy. I say its okay to have a little here or a little there.

Exercise: There are all kinds of ways to get your exercise. Don't make the mistake of doing the same exercise routine day in and day out. You will get bored! Walk in your neighbor hood, walk down town, or maybe you have a park near by that has trails. Do some stretching exercises, start out slow, they will help loosen up tight muscles and improve joint movement. Later you can add some weights if you would like. You might try putting some tunes on and dance around the living room. The secret is to make exercise fun.Here are a few health tips that I have picked up, some recently and some that I have known for a while. Hope that you will find some of these tips useful in your quest in becoming a healthier you.

Phosphoric acid an additive found in soda is believed to remove calcium from your bones and cause tooth decay. When girls and boys bodies are changing into young adults as we all know their hormones change which causes skin break outs and mood swings, but did you know it also causes more plaque to build up on their teeth then when they were younger. Another reason to push our teens to brush their teeth. They will be grateful to us later.

We are all looking to burn more fat when we exercise: Start your morning off with whole grains, such as oatmeal, whole grain toast or bran cereal. They have "slow release" carbohydrates which can help you burn fat, according to a new study in the Journal Of Nutrition.

Weight bearing exercise helps our body absorb calcium. You can take all the calcium you want but with out exercise and vitamin D your body will not absorb the calcium. You can get vitamin D from leafy green vegetables, most milk also is fortified with vitamin D these days, there's also vitamin D supplements or you can spend fifteen minutes in the sun a day with out sunscreen. Exercise is great way to lower your risk of heart disease and certain cancers, including breast cancer. Exercise also helps reduce stress, which is an important factor in our health.

Another way to reduce stress is to take time out for ourselves. Read a book or take a nice warm bubble bath, turn the lights off and light some candles, or just watch a good movie. We can't just depend on exercise and some relaxation though to keep us healthy, we need to also follow a healthy diet. Avoid processed foods they are very high in salt, avoid foods that are high in fat, and last but not least avoid too much sugar. Always read labels and don't forget everything needs to be done in moderation.

Hello Everyone, My name is Theresa, I live in Northern California, just South of the Oregon boarder. I am surrounded by beautiful mountains and lakes. The winter is very cold, spring is comfortable and summer is toasty hot. I am engaged to a wonderful, handsome prince. Between the two of us we have five wonderful children and one grandson. We have a dog named Honeybear and two cats River and Baby. I enjoy cooking, reading, hiking, camping and spending time with family and friends. Check out my blog at

Saturday, December 26, 2009

5 Reasons Why You Should Take Enough Fiber in Your Daily Diet

By Madhurima Devi Sarma

The Life Sciences Research Office of the federation of American Societies for Experimental Biology defines fiber as "the endogenous components of plant materials in the diet which are resistant to digestion by enzymes produced by humans".

Fibers are of two types, Soluble and Insoluble. Fiber has the capacity to swell and hold water within a matrix. Fibers with a high water holding capacity have been referred to as soluble fiber. Soluble fibers include gums mucilage, pectin and hemicelluloses. Food sources include fruits,vegetables; barley, oats, oat bran, and legumes (dried beans and peas).Fibers with low water holding capacity are termed as insoluble fiber. Insoluble fibers include cellulose, lignin, and some hemicelluloses. Food sources include fruits, vegetables, cereals, whole wheat products and wheat bran.

Why you should take fiber in your daily diet?

1. There is now overwhelming evidence that dietary fiber reduces serum Cholesterol considerably. Simultaneously it reduces risk of getting heart disease.

2. Some intervention studies among hypertensive and normotensive individuals have reported reductions in blood pressure in response to increased fiber intake.

3. High fiber vegetarian diets have also been associated with reduce risk of obesity

4. Various studies have also established the fact that fiber is effective in reducing Hyperglycemia in diabetic individual.

5. High fiber diet (21-38 gm/day) is also recommended for health condition like constipation, diverticulosis, hemorrhoids, irritable bowel syndrome etc.

Normally a person should take approximately 30gm fiber per day or 12 gm per 1000 kcal for a normal healthy adult. Excessive intake of fiber may reduce the absorption of calcium, copper, iron, magnesium, selenium and zinc.

Hi, I am Madhurima Sarma and write health related articles to help people make aware about the numerous role of diet in healthy as well as in diseased individual, with an aim to prevent the development of the disease or to stop/ slow down the further development of the ongoing disease process. I spent over 10 years as a dietician and presently working in a multispeciality hospital.To contact me please email me at My blog is

Tuesday, December 22, 2009

Healthy Breakfast For Those on the Go

By Julie S Robertson

Breakfast is one of the most important meals of the day for a reason. Eating a good quality meal early in the day jumpstarts your metabolism--and it also keeps you from making poor choices midmorning and at lunch. Making a healthy breakfast doesn't have to be time consuming-with a little planning, you can have quality choices on hand in your own kitchen.

Heat and Eat:
Instead of hitting a fast food drive thru, make breakfast burritos or sandwiches ahead of time and then microwave them. They are easy to carry and make for a healthy option. Choose eggs or egg substitute, and top with veggies or low fat cheese. Add a little seasoning to the mix rather than choosing a meat to save both fat and calories. If you have to have a meat, consider turkey bacon or low fat turkey sausage. Assemble your breakfast on a whole wheat bagel or English muffin or wrap it in a whole wheat tortilla the night before; and you can microwave it just before you walk out the door.

Grab and Go:
Consider grabbing a yogurt, and a whole grain cereal bar, protein bar, or meal replacement bar. Make sure you read your labels and check for sugar contents, fat, and calories. Some of the "granola" bars that are available in the supermarket are more like candy bars-so be sure you read the label and choose one that is truly healthy.

Keep bowl of fruit handy-pieces like bananas or apples are great for grabbing on the run. If you do opt for fruit, have a mid-morning snack that contains some fiber and protein to keep you going until lunchtime.

Drink your Breakfast:
You can make a quick and healthy smoothie if you have all of your ingredients prepped and ready in advance. Choose a fruit like banana or strawberries, and add a juice (orange works well). Add some good quality plain yogurt to up both the calcium and protein, and sprinkle in some wheat germ for added fiber. If you keep some "go"cups handy, you can whirl up a fast, healthy breakfast just before you walk out the door.

Less Common "Breakfast Foods":

Often people get hung up on what breakfast is and what it isn't. You don't have to eat "breakfast foods". You just need to grab something you like it that is also healthy.
• Low fat cheese slices, cubes, or string cheese. Pair that with whole wheat crackers for an easy breakfast that is also easy to carry with you. Add fruit to the mix and you have a great meal for any time of the day.
• Sandwiches are another easy to carry food. Add a low fat meat, low fat cheese, lettuce or spinach, and tomato slices, on whole wheat bread and you have a complete meal that is easy to go.
• Prepare boiled eggs ahead of time. Breakfast can be a boiled egg with a slice of toast. Both are easy to grab and don't take a lot of time to prepare.

For healthy breakfasts on the go, choose a meal that has protein and fiber to get you moving, and that you can easily fit into your morning routine. A good breakfast may take a little advanced preparation, but skipping the drive-thru will make a difference for both your waistline and your pocketbook.

The Wonderful Banana

By Dorian Hawkesford

Belonging to the same family of fuit as the orchid and the lily, the banana plant matures anywhere from 10 to 20 feet. This plant can be harvested for anywhere up to 150 bananas.

Bananas are one of the richest sources of potassium. This mineral is essential for maintaining ones blood pressure at normal levels. Since just one single banana contains a massive 467mg of this mineral, consuming just one banana a day could very well prevent high blood pressure and could prevent atherosclerosis, this is where fatty deposits build up on the walls of your arteries.

Bananas have also been known to act as antacids. These can protect against stomach ulcers and the damage they can cause. It has been studied that mixing banana with milk help to reduce the acid secretion within the stomach. How this works is the bananas enable the cells that make up the stomach linning to produce a thicker protective mucus, which acts as a barrier against the acid within the stomach. Also they contain what is known as protease inhibitors which aid teh elimination of bacteria which are believed to be the root cause of ulcers.

If you are suffering from diahorea then make sure you add this fruit to your diet ASAP! Diahorea depletes the number of what are called electrolytes. Bananas are high in electrolytes, which help to balance your fluid levels and the functioning of the heart. Also they contain soluble fibre, which will help to return your movements through the digestive track back to normal.

This fruit should be one of the very first you add to your recommended five fruits a day. They are one of those fruits that take no motivation to consume since they are treated as a natural form of sweet.

Monday, December 21, 2009

Foods to Avoid High Cholesterol - What You Need to Know

By Joe Dungait

When it comes down to choosing foods to avoid high cholesterol, you need to be aware of some of the misinformation that is out there. Most often when we think about high cholesterol then our first thought is that we need to totally eliminate the foods that cause it from our lives, the fact is that we do need some of it in our blood for our bodies to function properly and also while we can skip certain foods to avoid high cholesterol, diet only plays a small part in the grand scheme of things.

Cholesterol is a wax like substance which is produced by the liver and the body needs it for building and maintaining cell membranes and balancing the hormones. As we mentioned a small part of it can be made through our diet but the vast majority of it is produced by our livers. The foods to avoid high cholesterol are in the main foods that contain saturated fats such as red meats and dairy products, and probably the worst offenders are foods that contain trans fats; trans fats are made from hydrogenated vegetable oils, and often found in fast foods and processed foods.

The typesd of foods which we have mentioned i.e. the saturated fats and trans fats will reduce a little bit of production of LDL which is the "bad" cholesterol, however there is another cholesterol that you want to have high amounts of and that is HDL. The purpose of the HDL is that it helps to reduce plaque buildup made by LDL, and not only that it mops up the LDL and takes it back to the liver for reprocessing. Foods that can give you a good boost of this HDL are normally foods that contain omega three fats such as flax seed and walnuts; oily fish in particular is excellent at raising the HDL because that contains two omega3 fats known as DHA and EPA and these been scientifically proven to not only help balance out the levels but also reduce triglycerides as well.

Quite often if you go to the doctors to discuss your cholesterol levels, they will just look your total combined levels and look to reduce that rather than look at the separate LDL and HDL levels and also triglyceride levels. Normally the course of action that is taken is to prescribe statins. The problem with statins is that although they will reduce your LDL by way of inhibiting the enzymes that produce it, at the same time they also inhibit enzymes that the body needs to function properly, and inhibiting these good enzymes can lead to some severe health complications. Unfortunately statins are dished out quite often without looking at other remedies such as discussing foods to avoid high cholesterol. You need to think carefully if you are offered statins by a doctor as once you are on them then you are on them for life.

Sunday, December 20, 2009

Eat Healthy - Feel Great

By Dr. Dale

Everyone wants to eat healthy and feel great. Let's explore what to eat and why these inexpensive healthy foods are less costly than fast foods.

Unfortunately, few people eat healthy. It's a shame because many of the ills that plague mankind are caused by nutritional deficits of one type or another.

The reasons most folks don't eat properly are many and varied. Some people truly don't know the correct foods to consume. Others refuse to give up the foods they were raised with.

Wise Eating

Eating healthy on a budget is often a high priority when determining if a lifestyle change will suit you.

That's understandable.

Being able to make inexpensive healthy recipes you can afford may be your first consideration. Luckily, good health foods can be very affordable.

Natural Healthy Diet

The affordability of many healthful food choices lies in the fact that the best foods are unprocessed and in their natural state. This offers the greatest chance for you to consume the nutrients you need to eat healthy and feel great as nature intended.

Raw vegetables, fresh fruit, and whole grains are some of the best foods to eat. Because they are consumed as they come from the fields and orchards processing costs are minimized or totally eliminated.

A raw vegetable diet can be had for only the cost of growing the produce.

Whereas the worst foods to eat, fast foods, require many different processes (including transportation costs) which all add to the cost of foods in the supermarket. And as you well know; fast food is bad for you.

Thursday, October 22, 2009

5 Tasty Foods That Help You Burn Fat

By Kevin Koskella

When most people think of losing weight, they think of doing some kind of intense activity like running to burn fat off. While exercise is helpful in keeping or obtaining a fit body, it is secondary to what you are putting into that body.

Many people also eat too many carbohydrates, which contribute to weight gain. Here are 5 foods that you can start adding into your diet immediately that will help you to lose or keep away unwanted weight. (Think of replacing some unnecessary carbs with these foods):

1. Almonds/Almond butter. This is a great addition to your meals to get some extra fat burning fat, and feel full longer. I tend to snack on almonds often, and the result is higher energy levels, feeling satiated, and a flatter tummy. Research published in the International Journal of Obesity indicates that diet-study participants who ate one serving of almonds daily for six months lost 18% of their body fat. Study participants who had a diet with the same amount of calories and protein but substituted an equal number of calories in complex carbohydrates (from a source like whole grain crackers) instead of the almonds, lost only 11% of their body fat.

2. Avocados. Contrary to popular belief, avocados are extremely healthy and a great food to eat if the goal is to burn fat. They are loaded with essential healthy fats that our bodies need. Typically, health-conscious people will see the guacamole dip and avoid it because of all the fat. Nonsense! You would be better off not having the chips and eating several spoonfuls of guacamole if you are wanting to eat a food that will help you slim down instead of pack on the pounds.

3. Broccoli. I hated this vegetable as a kid, but began enjoying it as an adult, when I decided to eat foods that would give me more energy and help burn fat away instead of junk food. A good way to eat broccoli is to steam cook it and pour olive oil and sprinkle sea salt on it. Yum! With great dietary fiber, nutrients and protein, broccoli stands as one of the most nutritious and healthy foods we can eat.

4. Green Tea. Another amazingly healthy green food. Several studies have shown that drinking green tea boosts exercise-induced weight loss. A new study in the Journal of Nutrition confirms the weight loss benefits and claims drinking green tea also helps the body burn fat - belly fat in particular. Drink up!

5. Coconut Oil. Yes, it's loaded with saturated fat, and common wisdom says this is fattening and will lead to dreaded high cholesterol. This is where common wisdom is wrong! Coconut oil has been shown to help with fat burning with a rare type of fat called Medium Chain Triglycerides (MCT's). MCT's are more suited for energy use rather than fat storage. One study on coconut oil, published in the American Journal of Clinical Nutrition, demonstrated that the medium-chain fatty acids that comprise coconut oil were threefold more effective than polyunsaturated oils at raising metabolism. Make sure to get high quality, virgin coconut oil- taste and nutritional value will be higher!

Saturday, October 17, 2009

Thursday, October 15, 2009

How to Create a Healthy Grocery List on a Budget

By Cindy Hamilton

Creating a healthy grocery list on a budget doesn't have to be complicated. Although it seems like there is an endless amount of unhealthy foods lining the grocery store shelves, there are ways to bring home healthy foods and still stay on a budget.

Here are a few tips on creating a healthy grocery list:

1. When buying bread and pasta check the list of ingredients. Look for the words "Whole Grain" as the first ingredient. If you see "wheat flour" or "enriched flour" as one of the first couple of ingredients, then this is mostly refined white bread with some whole grains added.

2. Buy lean meat, fish (especially oily fish like salmon) and poultry. Try to limit deli meats, hot dogs, bacon and other processed meats due to high levels of nitrates.

3. Stop buying soda or fruit juice that is mostly sugar water and empty calories! Buy unsweet tea or tea bags to make tea yourself and keep in your refrigerator. If you must buy juice, be sure it is 100% juice and limit your intake to one glass a day.

4. Stop buying junk food at the store like chips or soda. It will save room in your grocery budget for healthier foods.

5. Learn to read food labels. Avoid partially hydrogenated oils (trans fat), bleached flour, enriched flour, and high fructose corn syrup by checking the ingredients on packages.

6. Avoid pre-packaged meals that contain high levels of sodium, fat and calories. Try broiling fish and steaming fresh broccoli instead!

7. Try to spend half your budget each week on fruits and veggies and spend the other half on whole grains, dairy and lean meat. Start in the produce department first and work your way around the outside edges of the store. Most processed and unhealthy foods are kept in the center aisle. Limit what you buy there!

8. Stock up on lean meat, fish and poultry when it is on sale and freeze it for future use.

9. Purchase berries, peaches, mangos and other fruits when they are on sale and freeze in individual baggies for use later in smoothies or on whole grain waffles.

10. YES you can use coupons and still have a healthy grocery list! It takes some work to pull your list together each week, but stores offer great coupons on things like frozen vegetables, whole grain pasta and whole grain waffles. But, don't get tricked into buying processed foods just because you have a coupon. Just because a bag of candy is $0.50, doesn't mean it needs to be in your cart!

With a little effort and some planning you can have a healthy grocery list and still be on a budget.

Wednesday, October 14, 2009

Alkaline Fruits - Eat More, Live Longer!

By Bryan Dixon

Eating alkaline fruits is one of the essential steps in the alkaline diet system. This isn't a difficult step at all as many people are fond of eating fruits. Fresh fruits are not only delicious they're also packed with nutrients that can only be good for the body.

There is an abundant variety of fruits and vegetables in our natural environment so even if some fruits are not that appetizing to your palette, you can still find many choices that will surely satisfy your taste buds. Each kind of fruit contains different components that can make us healthy.

More importantly, lots of fruit varieties are rich in alkaline content. Our bodies contain both alkaline and acid substances but in order to be healthy, we need to keep our pH or alkaline vs acid ration at just the right level. A balanced pH is the key to being strong and resilient against diseases. Thus, when we eat more alkaline-rich foods, we are neutralizing our body's pH balance.

You may be wondering, what particular fruits are high in alkaline content? Dried figs and raisins are known to be wonderful alkaline sources. Other popular alkaline fruits are grapes, apples, pears, papaya, banana, pineapple, avocado, mangoes, watermelon, peach, honey dew, coconuts, and other tropical fruits.

Citrus fruits such as cherries, strawberries, oranges, limes and lemons are also rich alkaline-source although many people would consider them to be "acidic". Yes, citric fruits contain vitamin C but it is the type of acid which has an alkalinizing effect to the body. These citrus fruit varieties do not leave acid-ash or acid residue in our system. In fact, they leave alkaline-ash or alkaline residue in our system.

The great thing about practicing the alkaline-acid diet program is that you don't need to spend so much just to be healthy. You won't be required to buy expensive pills or exercise equipment. Alkaline-rich fruits are so easy to find in the market and they're not at all expensive. Some of these can even be picked from your garden so achieving good health shouldn't be an impossible feat. Along with correct eating, practice a daily exercise routine and avoid bad habits like smoking and drinking.

Tuesday, October 6, 2009

Replacing Ice Cream With Yogurt

By Todd Grummans

One of the longest running summer staples in America is a nice ice cream cone to eat to cool off. It tastes great, is cold, and comes in all your favorite flavors.

The one drawback though is it is not that good for you. A solution? How about some frozen low fat or non fat yogurt?

I loved the tasty and creamy snack as a kid, but once my metabolism started slowing down I decided I needed to switch to something just as tasty but healthier.

Yogurt varies in how much healthier it is for you than ice cream. For the most part, you can save at least 30% off the normal fat and saturated fat found in the frozen treat by opting for yogurt.

Most think of yogurt as not exactly like the same type of food though. A snack you can find cold but not cold like ice cream. Fortunately, they make yogurt that is frozen. It's pretty simple: frozen yogurt.

I can get my favorite ice cream flavors and put them on a cone just like the old days at the Creamery. The indulgence doesn't kill my diet, but still should only be eaten in moderation.

We all want to snack on the things we grew up eating. The fact is as we get older you have to find a healthy alternative, or start snacking on vegetables all day. I can't give up the flavor, so I'll stick with the low fat, or even fat free yogurt for desert from now on.

Monday, October 5, 2009

Is Your Diet Giving You Dark Under Eye Circles?

By N. K. Yukai Platinum Quality Author

Think dark under eye circles mean you need to change how you're sleeping? Think again. They could mean you need to change what you're eating.

When you see dark circles you're actually seeing the network of blood vessels that lies just under the skin, which is thin and delicate in the under eye area. They make you look tired, and perhaps because of that most people assume that they're caused by lack of sleep. But in reality exhaustion is just one of many things that can lead to dark circles, and it's actually more likely that the wrong diet is the primary cause.

Here are some diet don'ts that are associated with dark circles:

Lack of iron in the diet - Iron is absolutely essential to the body. It's used in the creation of healthy blood cells, and insufficient iron can lead to anemia. Symptoms of anemia include listlessness, loss of energy, and dark discoloration under the eyes. Good sources of iron include liver, lean beef, molasses, beans, broccoli, sardines, tuna, prunes, and leafy dark green vegetables like spinach.

Too much salt in the diet - Eating too much salt can make the body retain fluid, which in turn can lead to puffiness and discoloration in the under eye area. Stay away from salty foods and snacks like chips and salted nuts, and avoid high sodium items such as bacon and other processed meats, canned soups and vegetables, and fast foods.

Not enough vitamin K - Dark circles under the eyes can be a sign of vitamin K deficiency. Without sufficient vitamin K the blood will not clot properly, and any leakage from the tiny capillaries under the eyes may pool and create very dark, bruise-like discoloration. Good sources of vitamin K include olive, canola, and soybean oil and dark leafy greens such as spinach, kale, and swiss chard.

Not enough vitamin C - Vitamin C is known to strengthen the walls of blood vessels, preventing them from leaking. Good sources of vitamin C include oranges, peppers, kiwi fruit, grapefruit, strawberries, Brussels sprouts, and cantaloupe.

Not drinking enough water - Not drinking enough water can quickly lead to dehydration, which may have serious impact on circulation. When the circulation slows, the blood vessels under the eyes become enlarged and look darker.

Too much alcohol and caffeine - Both alcoholic drinks and caffeinated drinks like soda, coffee, and tea can increase dehydration.

Specific food allergies - allergies are definitely associated with dark circles, and food allergies are a major culprit. Some foods often associated with allergies and dark circles include dairy, wheat, yeast, and sugar.

Sunday, October 4, 2009

You Are What You Eat - To a Point

By Rick Javier

Combining a good diet with good exercise will go a very long way in keeping you healthy and helping you to live longer and stronger. It has for a lot of people.

You can never run out of ideas on how to keep fit to be healthy because it is one of the most discussed topics on the radio and television and one of the most written subjects in magazines and newspapers. With the Internet, there are lots of articles such as this that talk about it and they can be found on almost every health related website like this and even article directories and other content websites.

It's not only through physical activities that you can combat stress and look good. You will be surprised but as simple as winding down with a good book can be an effective way to combat stress, which has an adverse impact on the health of the body.

If you are one of those who don't frequently visit their doctors for checkups, you should. Regular trips to the doctor to ascertain your health status keeps you updated about your body and helps you maintain perfect health. I know you might say you don't visit the doctor frequently because nothing is wrong with you, but who knows? You can't be sure unless you are constantly given a clean bill of health by your doctor after medical checkups.

When you are trying to make up your mind on what exercise equipment to buy, make sure you have the space to put it, the time to use it and the money to buy it. The money is very important as some of the exercise equipment can be very expensive. You should only buy those that you need AND that you can afford. Both factors are very important.

What Are the 14 Super Foods?

By Kristie Leong M.D.

Here are the 14 super foods you'll want to consider adding to your diet. There's no doubt that diet plays an important role in the maintenance of health and the prevention of disease. To help reduce the risk of disease, more people are adding super foods to their diet. Super foods are those foods that have additional health benefits beyond simply providing nutrition.

These foods are high in phytonutrients, which may give them additional disease fighting powers. Although the foods that are worthy of being called super foods may be open to debate, there are certain stars in the nutritional world that play an important role in diet, and may play a part in protecting against chronic disease.


Broccoli is a rich source of vitamin C and fiber, as well as a group of chemicals known as isothiocyanates, thought to potentially prevent certain types of cancer. This simple, green super food is a healthy addition to any diet.


This green super food has a unique chemical known as nasturtin, which is converted into an isothiocyanate known as PEITC. This has been shown in studies to slow down the growth of prostate, breast and colon cancer cells. The components in watercress are also thought to reduce the risk of macular degeneration of the eye. This green super food is best eaten raw, as heat can destroy the PEITC.


Walnuts are a good source of omega-3 fatty acids, which help to lower blood cholesterol and triglyceride levels. They're also a rich source of fiber and vitamins, particularly vitamin E and the B vitamins. Although nutritionally dense, they're higher in calories than the other super foods and should be eaten in moderation.


These humble fruits have the distinction of having one of the highest antioxidant capacities of the common fruits. Rich in powerful antioxidants known as anthocyanins, blueberries are thought to play a role in protecting nerve cells involved in motor skills, learning and memory as people age.


Although the apple may not be the most exotic fruit on the vine, it does have some noteworthy health benefits. Apples are rich in flavonoids, which have been shown to have antioxidant activity. Apple consumption has been correlated with a reduced risk of stroke as well as diabetes. Plus, apples are also a good source of vitamin C.


Spinach is another green super food lauded for its health benefits. Rich in a variety of flavonoids and high in vitamins K, A and C, this simple food is thought to play a role in the prevention of a host of chronic diseases. It packs a powerful nutritional punch for a vegetable so low in calories.


Yogurt is considered a super food because of its probiotic capabilities. The friendly bacteria found in a container of yogurt help to preserve the health of the intestinal tract, as well as the immune system. Plus, it's a good source of calcium and protein. There's much to love about this underappreciated dairy product.

Wild salmon

The only meat to make the list, salmon is known for its high content of omega-3-fatty acids, the same heart friendly fats found in walnuts that help to lower blood cholesterol and triglyceride levels. It's important to select wild salmon since farm raised salmon may be contaminated with PCBs and dioxanes, both potential cancer causing agents.


Kale is a member of the brassica family of vegetables, which includes fellow super foods, broccoli and watercress. Kale has many of the same benefits as these other green superstars because of its high content of isothiocyanates. It's thought that kale may have cancer preventive properties as well as cardiovascular benefits. It's also a concentrated source of vitamins and minerals, being particularly high in vitamins A, C and E.


Although many people may not think of the tomato as a super food, it is a rich source of lycopene, a potent antioxidant that is being studied for its role in preventing prostate cancer. The lycopenes found in tomatoes are best absorbed when the tomato is cooked, so tomato sauce is one of the best ways to get the health benefits that tomatoes have to offer.

Green tea

Green tea is a healthy source of catechins such as EGCG, which are thought to play a role in preventing a variety of chronic disease including certain types of cancer and heart disease. Numerous studies are ongoing to look at the potential benefits of drinking green tea for health.


High in omega-3 fatty acids, flaxseed may help protect heart health and reduce inflammation in the body. It's also high in lignans, which studies have shown may prevent or slow down the growth of breast tumors. The beneficial components of flaxseed can only be absorbed when the seeds are ground; whole flaxseeds pass through the body undigested.


Avocados contain oleic acid, a monounsaturated fat that's associated with a lower risk of heart disease as well as the ability to lower cholesterol levels. They're also rich in potassium, fiber and folate, although higher in calories than most vegetables.


Last but not least, raspberries are a rich source of anthocyanins, and their sweet taste makes them an excellent alternative to a high calorie dessert.

These super foods are a tasty way to add extra nutritional punch to your diet. Whether you choose a green super food or a cup of yogurt flavored with fresh blueberries, you'll be doing something good for your body.

Monday, September 28, 2009

Eating a Healthy Balanced Diet

By Rob Baldaro

It is recommended to eat small meal portions throughout the day and to not skip a meal. Breakfast is the most common meal to skip as most people either do not feel hungry early in the morning or they simply don't have the time. By eating regularly throughout the day the blood sugar levels stabilize and you won't get hungry. Eating regularly also ensures that you get all the essential nutrients that your body requires to stay healthy.

Skipping a meal or waiting too long for your next meal causes your blood sugar levels to drop, which causes you to feel shaky and weak. You will find it hard to concentrate on your tasks, your energy levels drop and your mood changes. It is the carbohydrates that determine your blood sugar levels and by eating complex carbohydrates you can help stabilize the sugar levels and hunger pains. Eating sweets, chocolates, cakes and biscuits do not help as they are quickly absorbed into the bloodstream and cause your blood sugar levels to rise rapidly and then just as quick to drop.

To stop these types of sugar level fluctuations you should choose starchy foods that are low on the glycemic index. The glycemic index tells you how quickly certain carbohydrates will trigger a rise in your blood sugar levels. It is best to go for foods that have a low glycemic index count such as wholemeal foods and oats.

As mentioned earlier you should not skip breakfast because your blood sugar level drops at night so it is important to replenish your body when you wake up in the morning. You are also likely to snack on sugary foods like sweets or chocolates throughout the morning.

Lunch should be your largest meal of the day so you have the rest of the day to work it off. Try not to eat lunch that is high in carbohydrates as this will make you feel sluggish for the rest of the afternoon. Eat a protein rich meal with some fruit or a salad and that will also go towards your five a day for fruit and vegetables.

It is good to have a snack between meals, say mid morning and mid afternoon. Rather than picking up a chocolate bar or a packet of crisps, go for a low-fat snack like fruit, dried fruit, yogurt or some nuts and seeds. Nuts and seeds are a good source of protein and help you feel fuller for longer.

Finally drink plenty of fluid during the day, preferably water. Keeping hydrated will stop your energy levels from dipping and stop you from getting headaches. Try to drink about eight glasses of water throughout the day and cut down on caffeine drinks. If you start drinking the recommended amount of water from today, you will feel more energized and alert within two weeks. To maintain a full healthy life, take up an activity to compliment your diet like walking for 30 minutes each day five times a week.

Thursday, September 24, 2009

By Shael Berni

In a society where most of the food available can be more harmful to you than helpful, eating right can be quite disheartening. But not all foods available today are unhealthy, if you know where to look. Some foods can actually be beneficial to the body, especially the brain. But what foods are beneficial to the brain and where can you find them? What if you have a strict budget and don't have hundreds of dollars every month to spend on exotic brain foods. Well, brain food is more readily available than you think, if you just know what to look for. You probably have tons of brain food in your house right now and don't even know it.

It is a very well known fact that many of the foods we eat today might lead to many illnesses we could be getting later in life. Such illnesses may be heart problems, diabetes, cancer, even Alzheimer's disease. There have even been reports that the top 5 cancer causing foods are donuts, chips, bacon, hot dogs, and cookies. This can be a frightening fact, especially if you have children. But instead of feeding your children food that may be rotting their bodies, as well as their brains, there is plenty of readily available food that kids like and is good for them. So, let's dive right in.

Some foods that are great for the brain are obvious choices, while some have benefits that are not so well known. We have all heard of the benefits of eating fish, but it is also very beneficial to the brain. Fish is rich in omega 3 fatty acids that help circulation of blood vessels, bring more oxygen to the brain, and lower cholesterol. Vegetables also have a long standing reputation as being healthy for the body, but they are wonderful for the brain as well. Vegetables have low levels of GI (glycemic index) which means they help slow down the sugar distribution in your blood stream, preventing a sugar crash, while providing more oxygen to the brain.

Some other foods that contain low GI levels are grains, cereals, rice, and spaghetti. Other foods that are great for brain activity are turkey, eggs, oatmeal, oranges even peanut butter. Peanut butter's high range of protein is excellent for brain health and brain development. That is why in cooking classes for kids the first thing they always teach kids is how to make peanut butter and jelly sandwiches because not only do kids love them, but they're great for their brain health as well.

Milk and dairy products oftentimes have lower GI levels than fruit and are needed for proper oxidation to the brain. Also, any food with high levels of protein is great for the brain. High protein foods release high levels of amino acids which help to improve brain power. Two of these amino acids found in high protein foods are tryptophan and tyrosine which are considered essential building blocks of neurotransmitters in the brain. These neurotransmitters serve as carriers sending signals from one part of the brain to another and are essential in high brain activity.

If you enjoyed this article, please feel free to post it to your site or blog and forward this link to your friends. Have a great day!

Tuesday, September 22, 2009

Healthy Snacks on the Go

By Felix Alexander

With the families always on the go it is hard to give the kids and you a healthy snack when you are riding in the car to a game or on a long family trip. You need a healthy snack to keep up your energy and focus so you can finish the project. Some simple ideas can save you money and make some healthy snacks that your kids will eat; you can also let them help make their own snacks. You can get the things to make your own trail mix, cracker sandwiches, and vegetable sticks and dip. You can make all of this for little to no money and here are a few ideas to help you along your way.

When you go shopping, go down the cereal isle and look for some cheerios and a box of chex. Now get an inexpensive bag of chocolates and a bag of nuts. If you want to save money then you might just want to get a bag of peanuts in the shell. These are a bit cheaper but you have to shell the peanuts yourself. Next, find some cheap cheese crackers and a box of raisins. Now when you get home you can mix all of this together and you have a big bowl of chex mix with all of the natural flavors and you got a lot more food for a lot less money spent.

You can really save a lot of money if you have you own garden. You can grow some carrots, tomatoes and some cucumbers to make a healthy and easy snack for you and your family. Wash the vegetables off with cold water and then let the kids munch away. You can throw in a package of crackers and some lunchmeat and you got a whole supper on the go for a miniscule amount of money out of your pocket. All you need know is a thermos of water or what ever it is you want to drink and you got a weight watching meal packed with the vitamins and minerals that your whole family needs to grow up healthy and full of energy.

Monday, September 21, 2009

Easy Tips For Cutting Calories

By Callie Durbrow

In today's society people are very conscious of weight loss, dieting, and getting in shape. While these are very important to overall health and quality of life, many people do not go about this the right way. In order to get fit and healthy, it is important to develop proper lifestyle changes. Here are some quick tips on how to reduce your calorie intake in a healthy manner.

1. Look before you buy
• Check the food label

• Read serving sizes

• Avoid processed and packaged food

• Avoid sugar, starch, processed coloring and oils

2. Where You Eat Matters
• Select restaurants that offer healthy foods

• Choose small portion options or appetizers for your main meal

• Choose grilled or baked options

• Order dressings and sauces on the side so you can control the portion

• Skip the bread basket

• If you must have dessert, share with a friend

3. Cook at Home as Much as Possible
• Grill or bake meat

• Steam or grill vegetables

• Make enough food for leftovers

• Measure portion sizes- 1/3 protein, 1/3 vegetables, 1/3 starch (sweet potato, brown rice)

4. Avoid liquid calories
• Skip soda, iced teas, flavored water

• If you drink coffee, try to avoid cream, sugar, and syrup flavorings

• Drink water with every meal and try to drink a gallon per day

• Limit the amount of alcohol you consume

To cut down calories be sure to eat every 3-4 hours, snack on nutrient dense foods such as vegetables, proteins, nuts, and whole grains, drink a gallon of water per day, avoid processed foods, cook at home, and get into great eating habits that you can continue on for the long run.

Wednesday, March 25, 2009

What to Eat to Lose Weight Fast

By John Davenport

We all know that weight loss begins at the mouth. Your nutrition determines how and if you will shed pounds. So, what should you eat to lose weight?

In order to lose weight in a healthy way for the long term you need to eat a sensible and balanced diet with all the major food groups like carbs, fat, and protein, so all must be included in your diet. It is the quality of these nutrients which will determine your success... or failure.

Healthy Protein
You need to eat protein from lean sources. In that way you will get your protein sources without also eating unnecessary fats. Good sources of protein include:

Egg whites
Chicken breast
Nuts and almonds

Healthy Carbs
Carbs are considered the enemy by many people who wish to lose weight but this is not the case. The truth is that some carbs are good and some are bad. You need to eat high quality complex carbs to feel full and shed fat. Carbs are necessary so don't cut them down too drastically for too long.

Here are some sources of good, healthy carbs:

Wild rice
Sweet potatos
Fruit and vegetables
Nuts of all sorts
Whole flour bread
Whole pasta

Healthy Fat
Fat is considered the arch-enemy of course and it's counter-intuitive to believe that you need to eat fat in order to lose fat. But the fact remains: our body needs fat to function well and operate as it should. It's just a fact of life. Don't make the mistake of eliminating fats from your diet. It will backfire. Here are some healthy source of fat you should eat to lose weight:

Olive oil
coconut oil
Fish oil
Nuts and almonds
flax seeds

As always, the key is moderation. Don't eat too much or too little of any one thing. Do that and you will lose weight.

Tuesday, March 24, 2009

Dietary Fiber - What is it and What Do I Need it For?

Dietary fiber is an often-overlooked, but vital part of your diet. Not only does it supply needed nutrients, but it helps your digestive tract to function normally. Without your daily dose of fiber, you run the risk of hemorrhoids and constipation.

Dietary fiber is divided into two main classifications: soluble fiber and insoluble fiber.

Soluble fiber dissolves in water. In the digestive tract, soluble fiber is broken down by bacteria, resulting in the production of gas and other metabolic byproducts. Some of the chemical compounds that result from this fermentation process are absorbed by the small intestine and used as nutrients by your body. Nutritionists estimate that soluble fibers supplies you with approximately two calories of energy per gram.

Insoluble fiber does not dissolve in water. It passes through your digestive tract mostly unaltered by the digestion process. This fiber adds bulk to your diet; it is sometimes called roughage. In the past, a diet high in insoluble fiber was credited with reducing your chances of falling prey to colon cancer. However, in recent times, the cancer-reducing benefit of insoluble fiber is being questioned. New evidence shows that high-fiber diets do not confer any additional protection against colon cancer. That's not to say, however, that a diet which lacks fiber is not unhealthy. The US Food and Drug administration recommends that you eat between 20 to 35 grams of dietary fiber every day. Furthermore, the FDA recommends that you get 14 grams of fiber for every 1000 calories in your diet. Therefore, a man on a 2500 calorie diet should consume at least 35 grams of dietary fiber per day.

Make sure to get enough dietary fiber. Natural, high-fiber foods like fruits, vegetables, and whole grains are not only tasty, they're good for you too!

Monday, March 23, 2009

Small Changes Can Effect Your Diet in Surprising Big Ways

Each day we make as many as 200 food choices.

These are influenced by many things, even the folk we're eating with. Even though each of those choices may only represent a small contribution to our final health - they all add up to making an immense difference. Here's how...

Many of the questions people ask me about diet and health are about the small things. They are about the details in diet. Sometimes people ask me "surely, if I just take care of the big things then I don't really need to worry about the small things?"

But when you analyse anything, the big things are made up of lots of small things. If you take care of the detail in your diet, then each of those things that you take care of will add up and make the big things far more effective. Here are a couple of those small things that you might like to consider:

Firstly, when you go to the supermarket or your local shop to stock up, look down the ingredients list to make sure you avoid eating foods that have got artificial sweeteners, MSG and a whole range of additives and colorants. These are the things that many manufacturers have to put into their food in order to put back the flavour and vitamin content that their processing has processed out.

Try as much as you can to use organically sourced and grown produce. By sticking to organic (from a reputable producer), you know that you are not going to be eating and digesting pesticides, phosphates, all kinds of hormones and all the other things that commercial food producers use in order to overcome the problems that their fast-food production line cause.
It's making those healthy choices, the small ones, that all add up to a much healthier lifestyle.
And it's not just what you eat!

A small choice you can make every day is just to take the elevator to get up two floors, or take the stairs. Taking two flights of stairs briskly will do far more for your heart than taking the elevator, that's for sure.

Doing that five or six times a day, is just like jogging to the top of a ten-storey building!
It's those type of small changes that I'm talking about, those small changes can make a really big difference.

The reason for making those choices is clear.

In Europe, the U.S.. Australia and in fact most of what would be considered the western world, its poor lifestyle choices that (e.g. what we choose to eat, to exercise, etc) account for the leading causes of death. Things like cancer, heart disease, diabetes and the rest.

In fact, the WHO (World Health Organization), in it's recent World Cancer Report, have said that the rates of cancer would increase by 50 percent over the next 15 years. Statistics like that are cause for concern.

However, all is not doom and gloom as WHO also intimates that at least a third of the cases could be prevented by folk making better lifestyle choices.

Some folk think that in order to make these changes they have to make a lot of sacrifices. But in reality, this is just not so.

If you think about it, it won't cost you much at all to take the stairs (often times it's quicker than taking the lift). In fact just 20 or so minutes of exercise a day can make the difference .

And to eat organic may cost you a few more dollars a month, but these are all a small price to pay in exchange for a long, healthy, active and sickness free life.

Friday, February 27, 2009

Should You Drink Milk to Grow Taller? - Foods That Help You Gain Height

We've all heard our parents telling us when we were young to finish our milk. There's a lot of benefit in doing just that well beyond your toddler and teenage years. Calcium is crucial to proper development and is also instrumental in keeping bones strong and healthy. If your goal goes beyond that and you're looking to gain a few inches in height, you definitely should drink milk to grow taller. In addition, adding yogurt, cheeses and orange juice to your diet will give you all the calcium you need each day. There's a whole host of other foods that will also be beneficial to you.

Protein ranks right up there in the list of foods to grow taller. Protein is essential to proper growth and it's also a good idea to turn to lean sources of protein. Foods such as chicken, fish and lean beef are best. Adding nuts to your diet as a snack will help your body to grow much more than eating a handful of potato chips or cookies will.

Getting adequate calories on a daily basis is also essential if you want to reach your full height potential. The source of those calories is just as important as the number though. Don't fill up on foods that offer little nutritional value as this won't help spur any growth other than adding excess weight to your frame. Choose nutritionally dense foods like fruits and vegetables. Whole grains also offer a good deal of calories while not sacrificing nutrition. It's important to focus on eating things that offer vitamins and nutrients as opposed to empty calories

There are other natural steps you can take if you want to grow taller, regardless of your age. Doing the wrong thing can actually stunt your growth. Find out what you should be doing and what you need to avoid from this Helpful Site.

Do not give up on growing taller if you aren't happy with your current height. There are specific methods you can use today that will help you grow 2 - 3 inches taller in the next six weeks.

Thursday, February 26, 2009

Getting More Out of Seafood

The bounty of the planet's oceans is a coveted prize on the table of just about every home in the world: people are dying to eat good seafood, especially if they live far from the coast. Though some people have the privilege of having shrimp, prawns, lobsters, crabs, and other delicious treats almost all year round, many communities do not have such luxuries; or do they? While the real thing is unmistakable, surimi is an ingenious alternative that can be cooked in such a variety of ways that it is almost more versatile than the real thing! So, what exactly is this unique product?

Surimi is a fish-based product that has been used in traditional cooking in many parts of Asia for a very long time. It is obtained by pulverizing fish meat to such a fine paste that, with heat, can be turned into a cohesive, firm substance, compacted and molded into many different shapes-often, imitating the shapes of shrimp or crab legs. In fact, in the US it is often referred to in restaurants as sea leg, which, as a name, doesn't provide the same elegance as the borrowed word from Japanese. Not just any kind of fish is used to prepare it, however: certain white meat fish are chosen, like Alaska pollock, tilapia, and swordfish. When the flesh of these types of fish is pulverized and over time exposed to heat, there is a particular protein called myosin that cures the paste and yields the final product that you may have served on your table. Of course, the flesh is rinsed several times before the final step, to get rid of the sort of "fishy" odors that it may have, giving the final product a uniquely smooth taste, which is enhanced by adding shrimp or crab flavoring in many cases.

As mentioned, it is particularly present in Asian cuisine (in fact, surimi is also made out of beef and pork in many countries of the region), and is commonly added to stir-fries and wok preparations. It is also served cold in salads frequently. Some times it is battered and deep fried. Really, surimi is a very versatile ingredient that can be eaten as is or also cooked (though it's not a good idea to do so for very long), and can be matched with a wide variety of sweet and savory preparations.

Work on Your Odds For Living a Healthier Life!

Just about every time we pick up a newspaper or a magazine we find a do or don't article regarding our health. There are articles on preventing cancer, heart trouble, high blood pressure and many more aliments. On other pages you will find an equal number of articles telling you what is wrong with most of the food we eat. It is a catch 22 syndrome with most of us not knowing what is right or what is wrong.

After much research and some common sense thinking I have come up with my own code of good health living requirements. Since I have reached the ripe young age of almost 77 years and my primary care doctor is not getting rich from my semi-annual visits, I have come up with a plan that will give you greater odds for living a long and healthy life.

The first thing you need to do is "move." No, not to another location, but to exercise in some small way every day, walking is great, jumping on an small indoor trampoline, (which I try to do everyday,) doing some vigorous household activity or go to the gym. Do something that requires at least 30 minutes of active movement every day and you will lower your risk for just about everything.

Every time you exercise you reduce the production of free radical cells in your body. Many diseases come from an accumulation of free radicals, these cells work on making your good cells become dysfunctional.

Use the stairs instead of an elevator, park farther away at work or when you shop, take a brisk walk around the block at lunchtime, do something to get you and your body moving.

Eat a salad and some fruit each day. Fruits and vegetables are great antioxidant fighters, blueberries, strawberries, spinach and red and green peppers are high in antioxidants. You can lower you risk of heart disease and certain cancers just by eating at least 3 servings of veggies each day and that is not hard to do.

Watch your weight. Being healthy means not being overweight, by watching the portions you eat, you can lose even those awful five pounds you have been trying to lose for years. Obesity can cause heart disease, diabetes, high blood pressure and many other diseases. Think smaller and not larger portions and you will be healthier.

Omega-3 fatty acid is of great benefit in preventing many diseases, again helping to prevent heart disease, diabetes and others. Fish is a great source of Omega-3 fatty acids and if you are not too fond of fish, walnuts, almonds, and flaxseed are good sources along with omega-3 supplements, if all else fails.

Wear your seat belt. Now how is that going to make you live a long and healthier life? By keeping you alive in case of an accident on the road, about 55 percent of the people killed in accidents were not wearing their seatbelts. Keep in mind the life you save, may very well be your own.

Eat whole grains like oatmeal for breakfast. Whole grain bread, brown rice and air-popped popcorn are also good for you. Whole grains along with fruit and vegetables can delay the onset of osteoporosis, heart disease and even dementia. Eating oatmeal or another multi-grain cereal for breakfast can help you to lose weight and keep it off, as it has been proven that those who eat a good breakfast tend to eat less during the rest of the day.

Learn to relax, take a deep breath and sit for at least 10 minutes each day. You deserve to relax and your body needs to relax, even if it is for 10 minutes. Stress is a silent killer and your body needs to have an opportunity to sit and do nothing. Take time to think about some of your favorite things, your garden, a book you are reading, listen to some soothing music, do something that is relaxing for you and takes away the stress and strain of the day for at least for a few minutes.

Stay smoke free! Smoking is one of the leading causes of preventable deaths. Smoking is linked to at least fifteen different types of cancers and it also leads to heart disease and osteoporosis. Yes, giving up smoking can be hard, but would you rather be living a healthy life and live longer or finding yourself huffing and puffing after climbing a few steps because you could not give up that cigarette?

Get enough sleep. Did you know that night owls (those who do not think they need to sleep) are at a greater risk for diabetes, high cholesterol, high blood pressure and a long list of other things. Us chickens, those who feel that when it is dark, we need to go to our roost and sleep will stay much healthier. Fewer than five hours a night is not good, you put your whole body at risk and who, for heaven sakes can function on five hours or less and do a good job.

Most research has shown that the average person needs between 7 ½ to 8 ½ hours each night and should get that amount on a regular basis. If you are getting the proper amount of sleep for you and your body, you will not need an alarm clock to wake up at your regular time.

Keep your bedroom an oasis for sleep, leave your work on the dining room table along with the laptop computer and let your bedroom be a place to relax and sleep.

Well, that is it for now, this is my code of requirements that has kept me very healthy for 77 years and has made my odds for living a longer and healthier life a good one. I wish you a long and healthy life and just for fun, put one or two of my ideas into practice in your life and see how much better you feel.

Wednesday, February 25, 2009

Whole Foods As Brain Energizers - How Do They Stimulate Your Brain?

How do we stimulate our brain? It is said that as much as our heart works, our brain also works as hard as our hearts every minute of every day to ensure that our bodies are properly working. If we nourish our body in every way we can, it is also important that we nourish and energize our mind which is like the central processing unit of our body. In order to do this, you need to know all about the whole foods as brain energizers.

There are plenty of whole foods to choose from in order to energize our mind. However, among them, the blue green algae is regarded the best brain energizer as it contains the essential vitamins and minerals plus proteins, lipids, carbohydrates, and active enzymes too. Algae have a soft part called the cytomembrane and this is readily available to us. It only takes a simple effort from our body to convert algae into fuel that energizes our mind that is why blue green algae are considered the most nutritious whole food as brain energizer.

There is a specific nutrient found in ancient blue-green microalgae called AFA or Aphanizomenon Flos Aquae which is said to be the principal key why they are considered as whole food. Aside from this, it also contains Vitamin B12, protein, and chlorophyll that are beneficial to our mind. According to medical researches, AFA can do the following:

1. Enhances mental alertness

2. Increases mental endurance

3. Resolves memory problem like short and long term memory problems

As we all know, algae are the organisms found on the bottom part of the chain and serve as food to fishes but despite that, they are considered to provide the most complete and balanced food nutrients than any other sources. That is why they are highly in demand today as the most popular brain energizer.

Tuesday, February 24, 2009

High Protein Diet - Top High Protein Low Carbohydrate Foods For Lean Muscles

Protein is most essential of all the nutrients which help a person in building lean muscles. Without protein, the muscle and tissues cannot grow. A high protein diet does not only help to build muscles but also keeps a body healthier. This diet should be low in carbohydrate as it has saturated or trans-fat in it. A person must eat proteins like egg, milk, meat and cheese and he must avoid carbohydrates like potatoes, bread, pasta or rice which will make the body bloated.

Here is a diet which contains high protein and low carbohydrate to build lean muscles:

1. Milk- Milk is considered to have a complete protein which helps in building muscles. Drinking milk is a great way to achieve your daily protein target. A person must take milk in skimmed form. He should drink 2 cups of skim milk in a day which does not contain any trans-fat. It helps to speed up the muscle recovery after lot of workout.

2. Eggs- This is a healthy source of supplement and has a very high protein in it. Egg protein has an excellent source of vitamins and nutrients that feed the muscles and tissues to become stronger. The egg white contains 0 grams of fat. So the egg white is an excellent form of protein.

3. Fish- This is one of the best sources of protein. It helps a person to gain weight and build muscles rapidly. Fish must be eaten after baking it properly and should be taken 2-3 times a week. It also contains a very high amount of 3-omega fatty acids which is very helpful to build muscles.

4. Red meat- Another high protein diet is red meat. This meat is extremely lean and has a great source of protein. It contains iron and vitamins that can help for growth of muscles.

Monday, February 23, 2009

Dr Oz's High Fiber Diet - Top 3 Low Fat High Fiber Weight Loss Diets by Dr Oz

Dr. Oz is a well known heart surgeon and suggests that a low fat diet is very good for heart as it has low cholesterol. The world cancer research fund has surveyed that this kind of diet is very good to prevent cancer and also helps in losing weight. To maintain a healthy body, low fat diet is essential for a human being to stay away from several diseases.

Taking fiber in your diet is very important for a good health. The best sources of fiber are vegetables, fruits, nuts, legumes and whole grain foods. It has many benefits such as improving blood sugar control, reducing cholesterol, and lowering risk of heart disease. This will have a positive effect on the digestive system.

The five food that a person need to avoid while having a balanced diet. These are as follows:

· Trans-fats · Saturated fat · Sugar · Anything that is 'Enriched' · High fructose corn syrup
According to Dr. Oz, an individual can opt for low fat high fiber diet, but need to incorporate the following points

· Intake plenty of water. At least 8-10 glasses/day should be taken. · You should take small portions of meals and that too on time. Dr. Oz recommends eating after every 3 hours that will keep your blood sugar even. The meal should have low calorie high fiber diet which can be helpful in cutting down the body fat. · Exercise regularly and taking plenty of rest is necessary. · Add lots of fruits and vegetables to your diet. · Fiber must be added to your diet, as it will also help to reduce risk of colon cancer. · You should stop taking caffeine in your diet. · Add green tea to your diet instead of tea or coffee. · Eliminate sugar from your diet. · Oily foods must be ignored.

To conclude, one must follow this diet properly to maintain a healthy body and lose body weight quickly. It also strengthens the immune system of the body and tones the body shape, thereby providing best physique to an individual.

Sunday, February 22, 2009

Dilemma About Fat Legs - 5 Easy Solutions For Getting Rid of Leg Fat Revealed!

Dilemma about fat legs is commonly heard from women. Muscles should be targeted to get rid of them. Every woman wants to look taller and leaner; the legs help to create this illusion. The only and best way to eliminate this is by doing power exercises. Here are 5 easy exercise solutions to get rid of these:

1. Do Squats and lunges

Squats and lunges are perfect for forming the muscles on your hamstrings and quadriceps. The premise of the exercise is to introduce resistance to the hamstring and quadriceps in the manner of squatting and lunging.

2. Do Inner thigh and outer exercises

These types of exercise targets the vastus medialis and vastus lateralis, the muscles found in your inner and outer thigh. By doing this exercise, you will be able to trim surrounding the inner and outer thigh where most of the unwanted pounds accumulate.

3. Do Glutes Exercises

Exercising the glute muscle is certainly a good way to obtain an illusion of sexy and leaner legs. Dilemma on fat legs is also associated with sagging glutes. Soggy glutes are an unpleasant sight; unwanted pounds on glutes also affect the back of the thigh.

4. Do Calf Exercises

Calves are the muscles behind the lower leg. You should not forget to include this on your power workout to ensure you will be able to target them.

5. Do Cardio

Remember there is no such thing as 'spot training'. To be able to efficiently benefit from your workout, it should be collaborated with cardio to increase your metabolism and get rid not just the those on your legs but overall your body.

The dilemma about fat legs cannot be addressed alone. You have to shed unwanted bulges in the entire body to get effective results. A holistic approach will help you to properly address this dilemma. Remember that eating right and increasing your metabolism will help ensure the efficiency of burning the fat off.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Saturday, February 21, 2009

Exercises For Losing Fat in Your Belly - 3 Effective Exercises For Trimming Your Belly!

Belly fat is the most common problem in the body. Fat usually accumulates in the abdominal region resulting to an unpleasant looking bulging tummy. Exercises for losing those bulges in your tummy are a way of trimming the fat off. The most common form of exercise used to trim down your waist is abdominal or stomach exercises. The top 3 effective abdominal exercises designed to trim your waist are as follows:

1. Abdominal crunches on a ball -

Doing the abdominal crunches on a ball is proven to be more effective as compared to regular crunches done on the floor. It needs balance making it harder to maintain stability. The ball helps you to specifically target the muscles of the abdomen by isolating the abdominal muscles, creating more resistance and helps in proper contraction of the abdominal muscles.

2. Lying Leg Raises -

This target the lower abdominal muscles. It eliminates pot belly which is the culprit of a bulging belly. These are designed to effectively burn fat to have a trimmer look without the bulge. Perfect for those who are beach lovers, now you can show off a leaner stomach.

3. Side Crunches on a ball -

The idea is technically the same with the abdominal crunches but the aim is to eliminate the love handles by crunching on the side. Doing side crunches on the ball will help you burn the sides of the abdomen and totally eliminate those love handles. The side muscles are responsible for creating a curvaceous look to make you look sexier.

These exercises aim to target all the major muscles on your abdomen to facilitate efficient burning of the superficial fats on the abdominal cavity. Effectiveness of these exercises relies on the intensity, so the harder it is the better the results. So remember to challenge your body and increase your sets and repetition.