If you’re looking to have success with your weight loss diet plan, one thing that you must be sure that you’re not overlooking is getting in sufficient protein.  Not only does protein increase your metabolism so you can burn more calories all day long, but protein is also going to be necessary to preserve your lean muscle mass over the long haul.

Unfortunately though, protein is the one thing that most women struggle with either because they don’t know which foods to consume that are rich in protein or they just don’t prefer the taste.

Let’s have a look at some simple and fast techniques that you can use to increase the protein content in your diet so that you can move closer to your goal.

Mix Yogurt With Cottage Cheese

While yogurt is definitely great snack to eat and will provide you with some protein, it’s not nearly as high in total protein content as cottage cheese.  Many people dislike the taste of cottage cheese on its own however, so instead, try mixing it with your favorite brand of yogurt.

Top this with some fresh berries and a tablespoon of flaxseeds for some healthy fat and you’ll have a nutritious and satisfying snack.

Prepare Oatmeal With Milk

A second way to boost your protein intake during the day is to prepare your bowl of oatmeal with some milk rather than water.  Milk contains almost ten grams of protein per cup, so if you use half a cup preparing it and then pour the other half a cup on top after it’s cooked, you’ll have a more balanced breakfast meal.

Milk is also important for supplying your body with the necessary calcium it needs for strong bones, so that’s a secondary benefit you’ll get from this.

Top Your Salad With Salmon

Another quick and simple way to really increase the protein content of your day is to top your lunch salad with some canned tuna or salmon.  Both are great sources of protein and take just seconds to prepare.

As an added benefit, they’ll quickly liven up your salad as well.

Mix Protein Powder Into Baked Foods

Finally, the last quick tip to get more protein in your diet is to mix in some protein powder in any of the baking that you’re doing.  Protein works great when substituted for half the flour in most recipes including muffins, protein bars, and even cookies.

The added flavor will also help improve the overall taste of the food as well.

So don’t let this area of your diet fall short any longer.  If you want to see the absolute best weight loss success, you should be pairing a properly designed fat burning diet with a fat burning supplement such as Phen375. When used together, the approach simply can’t be beat. You can buy Phen375 here.

In other words, this “medical news” is actually nothing more than unpaid advertising. It is HYPE – nothing more and nothing less. In fact, the industry’s influence is so hidden that most reporters and editors are completely unaware of it.

So how does a consumer determine what is hype and what is hope? It’s actually not as hard as one might think – thanks to a few “consumer friendly” government regulations and the Food and Drug Administration (FDA).

The law states that the ingredients must be listed on the label of any diet pill and, thanks to the power of the internet, finding out which of these ingredients are useful or “just plain hype” is simply a matter of doing a little research.

We decided to give an example of this research by doing it on a diet pill named “Xerisan ASA” (available at http://asa-xerisan.com/). There were two main reasons for this choice. First of all, Xerisan ASA is a fairly recent entry into the marketplace, so such a review would be useful to many people. But Xerisan ASA was chosen mainly because it has a short list of ingredients – a definite bonus for a short review article like this one!

The ingredients in Xerisan ASA are:

Calcium Pyruvate Phaseolus Vulgaris Chromium Picolinate Synephrine

We started out by checking “Calcium Pyruvate” and quickly discovered it’s actually listed as just “Pyruvate” as it can be combined with calcium or several other minerals such as sodium or magnesium, etc. What we found were a couple of studies which reported:

“For weight loss, subjects consuming pyruvate tend to lose somewhat more fat and weight (about 2-6 extra pounds) compared to control groups given a placebo.”

So pyruvate isn’t hype – it is hope!

Next we checked out “Phaseolus Vulgaris“and quickly found a human study that reported “Clinical trends were identified for weight loss”.

So, once again, reason for hope was found.

The next ingredient, Chromium Picolinate, we recognized immediately (as you probably do) because it is one of the most widely used ingredients in weight loss supplements because it has been proven to regulate glucose in humans.

While Chromium Picolinate is definitely hyped, there’s more than a little room for hope because of its glucose regulating qualities alone since that is known to help curb hunger perhaps more than anything else known to science. Obviously, curbing your hunger is an invaluable aid to losing weight.

Last but not least was Synephrine. It turns out that Synephrine is a mild stimulant and, like all stimulants, helps decrease appetite.

So what we found in Xerisan ASA was two proven weight loss ingredients and two ingredients proven to help curb hunger. This was a little bit of a surprise to us as we expected more hype than hope but we were obviously wrong in that assumption..

Anyway, this is how you determine what is hype and what is hope!

In parting, please remember that everybody’s body is different. Therefore, you may or may not experience the “common results” of using any given ingredient and, just because a scientific study showed definite weight loss benefits for a specific ingredient, that doesn’t mean you will see the same benefit.

My final thought is “Xerisan ASA” is definitely a hope even though it’s hyped! Buy Xerisan Now!

cinnamon stick & leavesCinnamon is one of the best known and best loved spices in all the world, and in earlier times a few grams of cinnamon could bring a king�s ransom on the open market. While the cost of this great spice is quite reasonable today, cinnamon remains one of the world�s most valuable substances in terms of its effects on health and nutrition.

Traditional uses of cinnamon

Many traditional cultures around the world have been using cinnamon not just as an ingredient in their favorite dishes but as a medicine as well. In fact, cinnamon has been valued highly for its medicinal properties for hundreds, perhaps even thousands of years.

New scientific evidence

One of the areas in which cinnamon has shown great promise in clinical studies is in the treatment of type 2 diabetes. A recent study in the Diabetes Care journal has found that the ingestion of just a half a teaspoon of cinnamon every day significantly reduced the level of blood sugar in those with type 2 diabetes. In addition, the same study found that cinnamon was able to reduce triglycerides, LDL (bad) cholesterol and total cholesterol levels in the same study participants.

Benefits & Use of Cinnamon.
Some of the many health benefits thought to stem from cinnamon include:

* Better digestion � Cinnamon and other related spices have long been used as a digestive aid, and those who suffer from stomach cramps, irritable bowel syndrome and other common stomach disorders often find that adding cinnamon to their favorite dish aids digestion.

* Toning of tissues � There is considerable anecdotal evidence to suggest that cinnamon has the ability to tone and constrict tissues in the body.

* Relief from congestion � Cinnamon and other spices have long been used to relieve the congestion that can come from colds, allergies and other common conditions.

* Relief from muscle and joint pain and stiffness � Those who eat cinnamon on a regular basis often report that their muscle and joint pain and stiffness is reduced or even eliminated.

* Relief from menstrual cramping and other discomfort � Cinnamon has long been used in the world of traditional medicine to treat the discomfort that accompanies menstruation, and many women report that a daily helping of cinnamon greatly reduces cramping, pain and other common menstrual complaints.

* Thinning of the blood and better circulation � Like garlic, cinnamon acts as a blood thinning agent. Though not as powerful as garlic, cinnamon also acts to thin the blood and increase circulation.

* Relief from the pain of arthritis � Recent studies have suggested that cinnamon may contain anti-inflammatory compounds that may be useful in reducing the pain and inflammation associated with arthritis.

* Prevention of urinary tract infections � Many of those who eat cinnamon on a regular basis report a lower incidence of urinary tract infections.

* Prevention of tooth decay and gum disease � Likewise there is considerable anecdotal evidence that cinnamon may be helpful in the prevention of tooth decay and gum disease.

* Killing harmful bacteria � Cinnamon has been shown to be a powerful antimicrobial agent, one that has the ability to kill such common germs as E. coli and other harmful bacteria.

black cohoshFor many generations, women in the United States have relied on a root known as black cohosh to relieve various problems associated with female health. From PMS issues and menstrual cramps to menopause, black cohosh has long been used to treat a variety of women�s issues.

As far back as 1900, the indigenous wildflower known as black cohosh provided the main ingredient for a popular tonic used to treat various female problems. Black cohosh is a member of the buttercup family, and its usefulness extends far beyond PMS and menopause. In addition to these traditional uses, black cohosh has been used to treat a large number of other conditions, including everything from eczema to insect bites.

What is black cohosh?
Black cohosh (known as both Actaea racemosa and Cimicifuga racemosa), a member of the buttercup family, is a perennial plant that is native to North America. Other common names include black snakeroot, bugbane, bugwort, rattleroot, rattletop, rattleweed, and macrotys. Insects avoid it, which accounts for some of these common names.

Key points about Blacl Cohosh:

• Black cohosh is an herb sold as a dietary supplement in the United States.
• Black cohosh is used for hot flashes and other menopausal symptoms.
• Although preliminary evidence is encouraging, the currently available data are not sufficient to support a recommendation on the use of black cohosh for menopausal symptoms. The National Center for Complementary and Alternative Medicine (NCCAM) at the National Institutes of Health is funding a rigorous scientific study to determine whether treatment with black cohosh reduces the frequency and intensity of hot flashes, and other menopausal symptoms.
• In 2001, the American College of Obstetricians and Gynecologists stated-primarily on the basis of consensus and expert opinion-that black cohosh may be helpful in the short term (6 months or less) for women with vasomotor symptoms of menopause.

Although few adverse events have been reported, long-term safety data are not available.

Ever since men found sex for pleasure he’s been looking for something that can make them studs. The search still continues, with each era coming up with its own Viagra for the ultimate aphrodisiac that will keep them going on and on. And the more exotic it is, the more erotic they think it will be.

Every year peoples spend millions of dollars for Viagra & other so called useless sexual enhancement products all over the globe. It’s amazing to know that peoples spend billions of dollars on porn!

Unfortunately what we have failed to realize is, there are some super foods (foods are combination of fruits, vegetables, seafood & culinary herbs) Many foods can help boost your sex life by improving the look, feel and texture of your skin, boosting energy and inducing feelings of well-being. Take for example Zinc, the intake of which in right amounts can restore a flagging sex life.

Not only does it help in increasing fertility, heightening the senses of taste and smell, and increasing a man’s sperm count, this ‘sexy mineral’ plays a part in the healing processes of the body as well.

Sex therapists therefore say that men need not look further than their food larder. The answer to better, high voltage sex is right there if you only know where to look for it.

Just before you learn about foods that increases sexual desire, have a look at some of the major benefits of having sex other than obvious pleasure.

• It helps protect against heart disease, strokes, bowel disease and diabetes.
• It strengthens your bones and muscles and prevents aches and pains that lead to osteoporosis and arthritis.
• It helps your body rid itself of toxins and other waste products.
• It fights lung-damage and helps protect against poisons in the bloodstream (very beneficial for smokers).
• It improves your blood circulation, and as a result improves your skin, hair and eyes.
• It aids digestion.
• It is good for your brain.
• It boosts your energy levels and stops you from feeling tired.
• It reduces stress and fights depression.
• It helps you sleep better.
• It helps to reduce weight & improves body fitness level
• It improves relationship between couples.

That’s Amazing benefits of SEX!

So having regular sexual intercourse is more than just pleasure; sex is a medicine & it’s as important as sleeping for human being!

But for many reasons humans lose their sexual desire or libido. You cannot have good sex without “good mood.” You need to ignite your libido in order to have amazing “Love Making” experience.

How that could be done?

Viagra?

Sure, Viagra can definitely help. But pills & medicines are not the permanent solution. Medicines should be only used for short-term treatment of any diseases or health problem.

We, humans are lucky. We have nature’s gift of foods! Nature provides solution for almost every problem. So that’s the case with “libido”

You can definitely increase your libido by taking 34 known but ignored super foods with the right volume and right time. These super foods are combination of fruits, nuts, vegetables, culinary herbs & seafood. 

For your convenient we have created a guide called “Libido Lifting Foods & Recipe.”

What you are about learn from this guide is- 

• What are the 34 super foods for increasing libido?
• How these super foods works?
• How to best serve these super foods?
• When to use these foods?
• What are the nutritional factors of these foods?
• And more!

For your further convenient we have also created over 100 pages of easy to make delicious “Libido Lifting Recipe.” These recipes are very easy to make & absolutely delicious… you’ll LOVE it!

This “Libido Recipe” book contains breakfast recipes, lunch recipes, dinner recipes, salads, soups, red meat, seafood, snacks, side dishes and more.

Use these recipes in your daily food for a period of 30 days & see dramatic increase in your libido… guaranteed!

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So please click on the link below to order your copy of “Libido Lifter” Guide & save money!

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One of the most frequently cited reasons that diets and attempts at healthy eating fail is boredom. Many people simply do not know how to keep a healthy diet interesting day after day, and it can be quite a challenge.

Given the huge variety of fruits, vegetables, whole grains, meats and other healthy foods at the local grocery store, however, it is definitely possible to create exciting, nutritious meals that will keep boredom at bay.

Your key to healthy eating
The key to the success of any plan for healthy eating is to eat what you like, but to exercise moderation when it comes to the less healthy foods. Improving your level of health and fitness does not mean forgoing that piece of chocolate cake, for instance. It does mean, however, limiting yourself to one piece. A healthy diet contains all types of foods, including carbohydrates, proteins, and even fats. The key is choosing foods that provide the best combination of taste and nutrition. After all, if your diet consists of foods you hate, you will not stick with it.

The revised USDA food pyramid contains five major food groups – grains, vegetables, fruits, milk and dairy, and meat and beans. When choosing foods from these groups, it is important to eat a wide variety of foods from every food group. Doing so will not only give you a great deal of variety and keep boredom from setting in, but it will provide the best nutritional balance as well. In addition the widely known micronutrients, such as vitamin A, vitamin D, vitamin C, etc. all foods contain a variety of macronutrients, like fats, proteins, fiber and water. Though present in extremely tiny amounts, micronutrients are vitally important to good health. That is why a healthy, varied diet is so important.

In addition, when choosing foods from within the various food groups, some choices are naturally better and healthier than others. For instance, choosing skim or 2% milk instead of full fat whole milk is a good way to cut down on both fat and calories. And choosing poultry or lean meat is a great way to get the protein you need every day without extra fat, cholesterol and calories.

Likewise cereals and breads that carry the whole grain label are healthier than those who do not. Even in the world of fruits and vegetables some choices are better than others. For instance, peaches packed in heavy syrup add unnecessary sugar to the diet, while those packed in water or juice provide only good nutrition.

There has been a trend lately to add vitamin fortification to food, and this can sometimes be a good way to maximize nutrition. It is important to remember, however, that proper nutrition comes from a healthy diet, not from vitamin supplements. It is fine to buy calcium fortified cereal, but the bulk of your calcium intake should still come from milk, dairy products and green leafy veggies.

Choosing the best foods
Knowing the five major food groups and how much of each to eat every day is only part of the picture. The other part is choosing the best foods from within those food groups. That means things like choosing the leanest cuts of meat, using egg substitutes instead of whole eggs, choosing the freshest fruits and vegetables, etc.

Even with fruits and vegetables, some choices are better than others. Some fruits, such as avocados, for instance, are packed with fat and calories. It is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy.

One way to maximize nutrition while minimizing cost is to buy fruits and vegetables that are in season. Fruits and vegetables that are in season are usually quite a bit cheaper than those that must be shipped hundreds or even thousands of miles, and they are generally much fresher too. Of course, depending on where you live, there may be varieties of fruits and vegetables that are not available locally, so the northerner in search of citrus fruits will just have to watch the sales and buy accordingly.

The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day. When you first hear that number, it may seem like a lot, but it is actually much easier than you think to fit that many servings of fruits and vegetables into your daily diet. For one thing, the shelves of the grocery stores are fairly bursting with fresh fruits and vegetables.

In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.

When you take into account how much a serving really is, it is actually quite easy to get five to nine servings of fruits and vegetables per day. For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how low the prices usually are, it is easy to see how easy to reach this daily goal really is.

One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.

When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.

New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.

Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth.

That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.

In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.

So don’t forget to get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as

More and more people today are realizing the importance of a healthy diet in the prevention and treatment of many common health conditions, and the role of diet in the prevention of cancer is becoming increasingly clear. Where once scientists in the west were reluctant to attribute diet to a cancer free lifestyle, today many studies have borne out the importance of diet in the prevention of this serious disease.

The top ten foods are thought to include:

1.Tomatoes – Tomatoes have long been known to provide many health benefits, and they are thought to play a role in the prevention of many forms of cancers. One of the most significant benefits of the tomato is thought to lie in the fact that it contains strong antioxidant properties. Antioxidants are thought to interfere with the cell damage that can be caused by free radicals. Free radicals are a natural part of the aging process, and they have been implicated in a number of different types of cancer.

2.Blueberries – Blueberries are another fruit rich in all important antioxidants, and for this reason they are thought to play an important role in the prevention of many kinds of cancers. Blue and purple fruits, including blueberries are thought to lower the risk of some cancers, and they also are thought to improve memory function, promote a healthy urinary tract and even mitigate the effects of aging. Blueberries contain many healthy phytochemicals and phenolics, which are currently being studied for their anticancer and antiaging benefits.

3.Red Cabbage – All varieties of cabbages and related plants, including such popular choices as broccoli, cauliflower, kale, Brussels sprouts and bok choy, are very rich sources of calcium. However, red cabbage is one of the best sources of not only calcium, but flavonoids. These flavonoids are responsible for the rich purple color of red cabbage, and they are thought to have strong antioxidant properties. Red cabbage is perhaps the richest source of flavonoids in the vegetable world.

4.Red Beets – As with red cabbage, it is the flavonoids abundant in the food that give red beets their distinctive color. Red beets are a rich source of many important nutrients, including the antioxidant vitamins which are thought to play an important role in preventing many types of cancer.

5.Spinach – Spinach is one of those valuable dark green leafy vegetables that nutrition experts recommend. Spinach is one of the most nutrient dense foods available anywhere, and it is a rich source of both vitamin C and beta carotene. Both vitamin C and beta carotene are known to be powerful antioxidants, and studies have shown these antioxidants to play a role in cancer prevention. In addition, spinach is a rich source of folic acid, a vital nutrient for women of child bearing age. Studies have shown that those who eat two or more servings of spinach per week have considerably lower levels of breast and lung cancer.

6.Garlic – Studies focused on the health benefits of garlic have shown time after time that garlic really does live up to its strong reputation for being a food that promotes overall good health and wellness. It is thought that the same sulfur containing compounds that give garlic its pungent aroma and its strong flavor also are able to protect people from cancer by neutralizing common cancer causing compounds in the environment. In addition, the compounds in garlic are thought to be capable of slowing the growth of tumors.

7.Whole Wheat – In a recent study of the health effects of whole wheat products, scientists have found that those women who eat a lot of whole wheat in their diet have a significantly lower risk of both breast cancer and heart disease, two major killers of women. The wide variety of whole wheat products on the market, including pastas, cereals and breads, mean that it is quite easy to fit these healthy foods into any diet.

8.Oranges – Oranges are among the most delicious, and most nutritious of all fruits. Oranges have long been loved for their great taste and their high vitamin C content, but oranges have shown significant benefits in preventing some forms of cancer as well. In addition to vitamin C, oranges are rich in many other anticancer compounds, including over 170 phytochemicals. In addition, oranges are rich in compounds known as limonoids. These limonoids are what give oranges and other citrus fruits there tangy and slightly bitter taste, and they are thought to be highly effective anticancer compounds.

9.Strawberries – Strawberries are thought to be among the strongest of all anticancer foods, and a recent study found that those who consumed the most strawberries in their diet were up to 70% less likely to develop many types of cancer. Many other deep colored varieties of berries, such as blueberries, raspberries, cranberries and blackberries, may share the anticancer properties of strawberries.

10.Beans – many recent studies, and much anecdotal evidence as well, points to the anticancer and overall health benefits of all kinds of beans. Beans are packed full of many important compounds, including protease inhibitors. Protease inhibitors are known to make it more difficult for cancer cells to gain a foothold in the body. In particular, fava beans are thought to have the power to block cancer causing compounds in the digestive tract, while soybeans are a rich source of isoflavones, which are thought to play a role in reducing the risk of breast cancer.

It probably comes to you as naturally as breathing—the art of eating. However, you might never have been taught to eat well. This is critically important because, unless you learn to eat well, you may never master the art of dieting. In our society, certain inappropriate eating habits have become routinely. By attacking these habits, you can increase the likelihood that you will actually lose weight.

To begin with, it is important that you learn to eat slowly. At first, this might be quite a challenge. We have been conditioned to live in a fast food world. We rush meals in order to have time to run to soccer practice, to a piano recital, or to school and work. We think that rushing saves us time—but such a routine can easily backfire, leaving us with unwanted pounds. Studies have shown that at least 10 minutes is required before the brain receives the message that the stomach is full.

This means that you could be eating long after you are actually satiated. Your meal—whether it’s in the morning, afternoon, or evening—should last at least ten minutes. Train yourself to lengthen your meal by engaging in conversation, resting your fork between courses, chewing slowly, and drinking plenty of water between courses. You should also wait at least ten minutes after your main meal before deciding if you need dessert. Within that period of time, you may discover that you weren’t really hungry after all.

Another trick is to place serving dishes on the counter and leave them there. As a result, you’ll actually have to get up out of your seat in order to get more food. You may decide that it’s not worth the bother. Or you may find that you discover that you need no more food between courses. Also, do not eat directly from an ice cream carton, tortilla chip bag, or cracker box. Otherwise, you could find yourself easily overeating.

You should always eat at the table. This prevents you from trying to engage in multi-tasking, such as surfing the ‘Net, watching television, or flipping through magazines while you eat. At the table, you’ll be forced to concentrate on how much food you are putting into your mouth. If you eat anywhere else, you may lose track of how much food you’re consuming.

Abandon the idea that you must clean your plate. It is simply not true. Research has shown that more than half of adults insist on cleaning their plates, even when they are already full. This means that you are overeating simply out of politeness. Such a habit only serves to add unwanted pounds. Instead of cleaning your plate, try eating only that portion of food that makes you feel full. You’ll be healthier and happier that way.

Do not keep food in plain view during the day. If the cookie jar is open or the pretzel bag is out on the table, you’ll have a tremendous urge to eat, even if you are not hungry. After a meal, put your food away in the refrigerator, inside your cupboard, or in the Lazy Susan. This way, you’ll actually have to do some work to get at food before you consume it.

If you happen to overeat, don’t spend a great deal of time sulking. Accept your mistake and move on. If you’ve veered off course, take corrective action and forget about it. Otherwise, you could find yourself eating out of frustration, or going off your diet entirely. It’s better to sabotage a single meal than a lifetime’s worth of meals.

You may be self-conscious at first as you attempt to change your eating habits. Realize that your bad habits did not start overnight, so it will take some time to correct them. While it may seem an arduous task initially, it is well worth the effort. You’ll quickly find that your new eating habits have helped you to lose unwanted weight. Granted, such techniques as hiding your food and eating more slowly will not in themselves cause you to lose weight, but they will help you to curb your overeating over the long run. And you’ll be a better person for it.

Emotional Eating: A Prime Ingredient for Obesity.

Sandra found her weight ballooning 60 pounds after her separation from her husband. While part of the weight gain was apparently tied to the medication she was taking, the rest appeared to be the result of what can be described as emotional eating. In recent years, greater attention has been focused on the problem of emotional eating for both women and men. In fact, some experts have gone so far as to claim that most weight gain can be blamed on emotional eating. According to Women Today magazine, it has been estimated that as much as 75 percent of overeating is attributed to the emotions.

For a number of people, overeating stems from anxiety. For instance, if you find yourself consuming an entire bag of potato chips, it’s possible that anxiety is the cause. While many people realize that alcohol and illegal drugs are not an antidote to anxiety, they may not understand that indulging in comfort food in order to combat anxiety can be dangerous as well.

In other cases, overeating may be the result of depression. If you feel tired, hopeless, and have lost interest in your normal activities, you may be suffering from a depressive episode. In order to deal with these uncomfortable feelings, people may turn to food in an effort to cheer up. The problem is that the food can lead to weight gain, which can lead to further depression.

At times, overeating may be a symptom of boredom. An individual may figure that he or she has nothing better to do than overeat. This can be particularly true when one is watching television or surfing the Internet. Rather than trying to determine a cause for the boredom, an individual may just try to “fix” it by indulging in high-fat, high-calorie food.

How do you know if you are an emotional eater? Ask yourself some key questions: Do I tend to eat when I’m worried? Scared? Sad? Do I find that eating lifts my spirits? Am I spending more time eating than engaging in other activities I enjoy? Do my binges come after I’ve suffered disappointment? Am I turning to food in order to deal with the death of a loved one…a divorce…or the defeat of my favorite team? If the answers to any of these questions is “yes,” you may be overeating purely for emotional reasons.

After you’ve identified yourself as an emotional eater, you’ll need to take steps to correct your behavior. Perhaps the most effective technique is diversion. In other words, if you find yourself reaching for the cookie jar, find another activity to engage in. The answer could be taking a walk, kickboxing, or dancing. Or it could be something less physically demanding, such as needlepoint or crochet. The idea is to get your hands…and perhaps the rest of your body…moving. In time, you might find the urge to overeat subsides as you become involved with other activities.

Another effective step you can take is to identify the triggers for your emotional eating. Do you tend to binge in mid-morning, mid-afternoon, or right before bedtime? Are you snacking while watching television, while at the computer, or when you’re sitting in your favorite chair? By asking yourself these questions, you can identify the time of day when you overeat, as well as the location for your binging. With this information, you can learn to re-direct your behavior to less fattening pursuits.

Yet another helpful technique is to develop a support network to help you combat overeating. The members of your support team could include your spouse, children, parents, friends, or other over-eaters. You may even consider joining a support group which specializes in helping those who engage in binge eating. If you feel the need to overeat, contact a member of your support team. Talking through your emotions could provide you with the emotional release you need, making overeating unnecessary.

If your anxiety or depression persists, consider seeing a psychotherapist. He or she can help you develop more effective coping mechanisms. If you find it difficult to talk to friends or family about your overeating, a psychotherapist can provide you with the talk therapy you need to overcome your problem.

Food Addiction: A Craving You Can’t Seem to Control!

You may overdose on potato chips or tortilla chips once in a while, but would you consider yourself to be a food addict? The answer is important, because it could be the key to determining what course of action you need to take in order to lose weight. A number of medical experts say that food addiction is just as serious as nicotine or cocaine addiction—and can potentially be just as deadly.

When you suffer from food addiction, you have an overwhelming desire for a particular food. The desire is so strong, in fact, that if you are unable to consume that food, you suffer from withdrawal symptoms such as headaches, nausea, and depression. Food addicts crave the comfort that a particular food gives them. They also may engage in binge eating. Their cravings for food may be both physical and psychological.

It should be pointed out that there are different varieties of food addiction. For instance, there is compulsive overeating, where an individual goes on eating binges that can last several days. The addict may sometimes lose weight, but tends to gain it back again. Symptoms include eating quickly, compulsively eating alone, and eating when there is no evidence of hunger.

Yet another form of addiction is bulimia, in which an individual overeats, then purges either by vomiting or by taking laxatives. Signs of this condition include isolating oneself when eating, trying to consume huge portions of food rapidly, and being preoccupied with one’s weight.

Food addiction can also come in the form of anorexia, where an individual attempts to starve oneself in order to achieve an unrealistic weight. Anorexics tend to be 15 percent below normal body weight and have a phobia about being fat. They have difficulty eating with other people and appear to be obsessed with weight. They may engage in ritualistic behavior involving food and may suffer from depression.

The good news is that food addiction can be successfully treated. This treatment can come in a variety of forms. A food addict may work with a psychotherapist to develop new ways to deal with food and his or her emotions. The therapist might be able to identify the source of the individual’s fear or anger—the reason behind the individual’s addiction.

In the majority of cases, the psychologist will help the individual to develop a treatment plan which spells out expectations and goals, both for the short-term and the long-term. In the most serious cases, an individual may have to undergo in-patient treatment at a psychological facility. Treatment often involves helping the individual to return to healthy eating methods, dealing with the underlying emotional causes of addiction, and learning effective coping techniques.

Food addicts often follow the tenets of the same kind of 12-step program used by alcoholics. This involves admitting their powerlessness over food, their belief that they could be restored to sanity, and an admission of their faults and failings. In addition, food addicts often draw strength from support groups made up of people who have similar difficulties dealing with food. Just knowing that there are other people who face the same challenges can be incredibly therapeutic.

It is unclear at this point whether food addiction is a genetically-based illness. Certainly, however, there is evidence of eating patterns being passed down from one generation to the next. In fact, many food addicts may only seek help after they have determined that their illness could adversely affect their children.

It is entirely possible that a food addiction can never be cured, that it can only be treated. In other words, the recovery period for the addiction can last a lifetime. However, one should never lose hope of beating a food addiction. With patience and with time, individual addicts can learn the behavioral skills which will enable them to keep their weight under control.

Of course, there will be times when individuals will be tempted to indulge in sweets or excessive carbohydrates. However, knowing the pain that they will undergo if they continue their harmful eating habits could be just the incentive they need to stay the course.

Winters often causes us to gain weight. Every winter we add a few pounds. Most persons really add those pounds that are hard to lose afterwards. It’s known that during the winter we are more likely to gain weight, and then in the spring and summer we will pass time trying to lose those pounds we weight more than we should.

What causes this phenomenon?

There is no logical explanation to properly demonstrate the theory of gaining weight in the winter, but there are some potential causes that can inflict this.

Genetic predisposition – it is possible that our genes to be programmed to consume more aliments high on fats and more alcohol during periods with low temperatures. A plausible explanation would be that our ancestors needed a significant quantity of fats in their organism jus to survive through these periods and that quantity acted as “fuel” for fighting the cold. Scientists say that we inherited these genes, and along with them the need to consume aliments that are high on fats during winters.

The level of some hormones – the interaction of different chemicals and hormones inside the human brain can cause variations in appetite and aliment consumption. Some neuron-transmitters, substances that have the role to transmit information from a nervous cell to the other, can influence the way we eat.

When the level of these neuron-transmitters is low (a phenomenon that is highly encountered with over-weighed persons) can create an permanent appetite and can have a great influence over our psychic stages (it will increase depression, cause sleep disorders). Some persons often at winter feel depressed, as a reaction of less day hours because of the shorter days. Our body reacts to depression, producing a bigger quantity of neuron-transmitters – another way to combat depression is to eat aliments rich in carbohydrates.

Unfortunately, aliments with carbohydrates (chips, cookies and pies, chocolate) also have fats in them, so an excessive use on a long period of time will surely lead to weight problems. The solution is to make sure we are eating the aliments that have in them carbohydrates and fibers to combat depression and without having to deal with extra pounds.

The lack of exercise – it is obvious that physical activity is not very enjoyable in the winter, compared to the freedom of movement summer offers us. In the winter however you must not abandon sports because cold and rains or snow. this appears to be the main reason that causes weight problems during the winter – we have many calories within our body, but we never transform them to energy because we make no physical effort, so naturally, they will add up to our weight.

Black pepper is produced from the still-green unripe berries of the pepper plant. The berries are cooked briefly in hot water, both to clean them and to prepare them for drying. The heat ruptures cell walls in the fruit, speeding the work of browning enzymes during drying. The berries are dried in the sun or by machine for several days, during which the fruit around the seed shrinks and darkens into a thin, wrinkled black layer around the seed. Once dried, the fruits are called black peppercorns.

White pepper consists of the seed only, with the fruit removed. This is usually accomplished by allowing fully ripe berries to soak in water for about a week, during which time the flesh of the fruit softens and decomposes. Rubbing then removes what remains of the fruit, and the naked seed is dried. Alternative processes are used for removing the outer fruit from the seed, including removal of the outer layer from black pepper produced from unripe berries.

Black pepper is the most common, while white pepper is mainly used in dishes like light-coloured sauces or mashed potatoes, where ground black pepper would visibly stand out. There is disagreement regarding which is generally more spicy. They do have differing flavours due to the presence of certain compounds in the outer fruit layer of the berry that are not found in the seed.

Green pepper, like black, is made from the unripe berries. Dried green peppercorns are treated in a manner that retains the green colour, such as treatment with sulphur dioxide or freeze-drying. Pickled peppercorns, also green, are unripe berries preserved in brine or vinegar. Fresh, unpreserved green pepper berries, largely unknown in the West, are used in some Asian cuisine, particularly Thai cuisine. Their flavour has been described as piquant and fresh, with a bright aroma. They decay quickly if not dried or preserved.

A rarely seen product called pink pepper consists of ripe red pepper berries preserved in brine and vinegar. This pink pepper is different from the more-common dried “pink peppercorns”, which are the fruits of a plant from a different family, the Peruvian pepper tree, Schinus molle, and its relative the Brazilian pepper tree, Schinus terebinthifolius.

Peppercorns are often categorised under a label describing their region or port of origin. Two well-known types come from India’s Malabar Coast: Malabar pepper and Tellicherry pepper. Tellicherry is purportedly a higher-grade pepper, made from larger, riper berries. Sarawak pepper is produced in the Malaysian portion of Borneo, and Lampong pepper on Indonesia’s island of Sumatra. White Muntok pepper is another Indonesian product, from Bangka Island.

Nutritional advantages of basil.
Basil is rich in a variety of important nutrients, most notably calcium, phosphorus, vitamin A and vitamin C. In addition, basil is a good source of iron, potassium and magnesium.

Basil has a long and storied history, and the name basil is actually derived from an old Greek word “basilikohn”, which translates to “royal”. This fact helps to illustrate that basil was held in quite high regard by many ancient cultures around the world, both for its great taste and its many health benefits. This high regard for basil continues to this day, with basil being a symbol of love in Italy and a symbol of hospitality in India.

Basil is believed to have significant health effects, particularly in improving the health of the cardiovascular system. In addition, basil is a particularly good source of vitamin A, which is an essential ingredient of strong eyesight and healthy skin and hair. Basil contains high concentrations of carotenoids like beta carotene, and these substances are converted to vitamin A in the body. Beta carotene offers even more benefits than vitamin A alone, and it is known to be a strong antioxidant.

Antioxidants are important because they help prevent the cell damage that occurs from so called free radicals in the body. These free radicals are a natural part of the cell cycle, and they cannot be prevented. It is, however, possible to mitigate the damage done by these free radicals by eating a diet that is rich in antioxidant vitamins like beta carotene.

What to love about basil?

In addition to its important health benefits, basil is one of the most delicious herbs on the market, and it is for this good taste that basil is most well known. While basil is a staple of Italian cooking, it is used in a wide variety of recipes in other cuisines as well. If you open your favorite cookbook, chances are you will see page after page of recipes that use this versatile and delicious spice.

When choosing dried basil, however, it is important to choose those brands that have been on the market a long time, and those that are made using the highest quality manufacturing processes. That is because how spices are handled after harvesting can have a significant impact on their health benefits. Choosing the highest quality basil will help you reap the many rewards of this popular herb.

There are many rituals and beliefs associated with basil. The French call basil herb royale. Jewish folklore suggests it adds strength while fasting. It is a symbol of love in present-day Italy, but represented hatred in ancient Greece. African legend claims that basil protects against scorpions while European lore sometimes claims that basil is a symbol of Satan.

Holy Basil is highly revered in Hinduism and also has religious significance in the Greek Orthodox Church, where it is used to prepare holy water. It is said to have been found around Christ’s tomb after his resurrection. In Europe, they place basil in the hands of the dead to ensure a safe journey. In India, they place it in the mouth of the dying to ensure they reach God. The Egyptians and Grecians believe it will actually open the gates of heaven for a person passing on.

In Boccaccio’s Decameron a memorably morbid tale (novella V) tells of Lisabetta, whose brothers slay her lover. He appears to her in a dream and shows her where he is buried. She secretly disinters the head, and sets it in a pot of basil, which she waters with her daily tears. The pot being taken from her by her brothers, she dies of her grief not long after. The story is already told of the Longobard queen Rosalind.

Source: Wikipedia

Basil is one of the most commonly used of all herbs in cooking, and there are many recipes that are enhanced by this minty, aromatic plant. Many cooks like to grow fresh basil in an herb garden, for an endless supply of the freshest, best tasting herb for their recipes. Basil is quite easy to grow, and quiet inexpensive as well, so serious cooks should definitely consider growing their own basil.

Of course the dried basil found in supermarkets, whole food centers and health food stores is perfectly fine as well. The key is to buy only the top quality basil from the best manufacturers. The less processing this important herb goes through on its way to market, the more of its important health benefits it will be able to maintain.

Basil is most commonly used fresh, and in cooked recipes, is generally added at the last moment, as cooking destroys the flavour quickly. The fresh herb can be kept for a short time in plastic bags in the refrigerator, or for a longer period in the freezer, after being blanched quickly in boiling water. Place fresh leaves in a dry jar with a pinch of salt, and cover with olive oil. The dried herb also loses most of its flavour, and what little flavour remains tastes very different, with a weak coumarin flavour, like hay.

Mediterranean and Thai cuisines frequently use basil, the former frequently combining it with tomato. Basil is one of the main ingredients in pesto � an Italian sauce from the city of Genoa. The most commonly used Mediterranean basil cultivars are “Genovese”, “Purple Ruffles”, “Mammoth”, “Cinnamon”, “Lemon”, “Globe”, and “African Blue”. Vietnamese and Chinese also use fresh or dried basils in soups and other foods. In Taiwan, people add fresh basil leaves to thick soups . They also eat fried chicken with deep-fried basil leaves.

Basil is sometimes used with fresh fruit and in fruit jams and sauces � in particular with strawberries, but also raspberries or dark-colored plums. Arguably the flat-leaf basil used in Vietnamese cooking, which has a slightly different flavour, is more suitable for use with fruit.

When soaked in water the seeds of several basil varieties become gelatinous, and are used in Asian drinks and desserts such as falooda or sherbet. Such seeds are known variously as sabja, subja, takmaria, tukmaria, or falooda seeds. They are used for their medicinal properties in Ayurveda, the traditional medicinal system of India.

• Benefits of a healthy diet
• Helps you stay in good shape.
• Gives you energy to go about your day to day activities and exercise as well
• Your skin, hair, and general health will improve
• Your concentration level, memory and mood will improve.
• The body’s immune system will respond much better to any infection.
• Improves your bowel movements and helps in keeping you regular.
• Reduces health risks such as diabetes, heart diseases, high and low blood pressure, stroke, cataract, osteoporosis, obesity and even certain cancers.
• Last but not the least, keeps you healthier and fitter as you age.
• Handy tips to a more balanced and improved diet.

Golden rule to any diet, cut down on fatty foods. Too much fat especially saturated fat increases cholesterol, thus increasing the risk of heart diseases. Obesity and being overweight are the other outcomes of eating a fat rich diet.

Eat plenty of fruits and vegetables, whole grain breads and cereals that are rich sources of fiber. Eat lean meat and stick to low fat diary products.

Restrict your sugar consumption on foods such as cakes, syrups, biscuits, aerated drinks, jams and sugary toppings. Instead drink fresh fruit juices and besides making excellent desserts, fruits are much healthier.

Cut down your salt consumption. Whenever possible add salt to taste after you serve yourself.

Alcohol is high on calories. Cut down your alcohol consumption and stick to it!

Drink at least eight glasses of water a day. This helps in clearing your system, keeping you fresh and hydrated all through the day.

Decide on a healthy diet and stick to it and you will reap the benefits of doing this even in your later years.

Blame it on hectic schedules or festival time or just simply a night out with your buddies at a favorite restaurant, eating out has become a very convenient option these days. However eating out does not necessarily mean you can blow your dietary do’s and don’ts away! Here are some tips for staying healthy while dinning out.

Stay away from buffet spreads: Buffets and fast food joints are a complete no-no. Choose a restaurant that has a variety of healthy foods on their menu for you to select from.

Choose steamed food over fried food: Dishes described as fried, creamy or extra crispy should be avoided. Instead select dishes that read as steamed, grilled, fresh or roasted.

Go ahead and ask: Most restaurants these days prepare items low on fat and oil so
don’t be shy or embarrassed to ask the waiter if they offer low fat items or if regular dishes can be cooked in less oil for you.

Move it out of sight: Nibbling is one of the most harmful habits which eventually leads to overeating. When you are done ask the waiter to remove your plate.

Share a dessert: If you have a sweet tooth, then split your dessert with your friend or partner. The best desserts of course are fresh fruits.

Regulate your eating during the day: Regulate your eating before going out. Don’t skip a meal thinking you can make up for it if you are dinning or lunching out, you will end up eating more than your normal portion.

Restrict your alcohol consumption level: Alcohol is high on calories. So plan your alcohol consumption in advance and stick to it. Cream with coffee and liqueurs should be avoided.

While sticking to your usual dietary regulations can be quite a daunting task especially when you are eating out following these simple rules can ensure you not only stick to your diet but also don’t miss out on anything.

5 simple steps you can follow:
Make family meals a ritual. This paves the way for a healthy emotional bonding between parents and kids. Children of families who follow this rule are less likely to drink alcohol, do drugs or smoke or eat unhealthy food.
Cook and serve a variety of healthy foods and snacks. The nutritious value of vegetables and fruits in our daily diet cannot be emphasized anymore than it already is. Your child needs all of this and more. Lean meats, diary products like milk, whole wheat grains and cereals should form an essential part of your child’s daily diet

Avoid arguments or lectures over food. Inculcate healthy interaction during mealtimes. Don’t force your child to eat something he or she does not want to, don’t use food as an award or a way of showing love. Help your child make healthy decisions and choices about what he or she likes.

Lead by example. When you eat healthy food, you children will follow suit. This is one of the best and easiest ways to get your child to eat a healthy and nutritious food. A positive approach towards food is very important because being a parent and setting examples is all about sending the right message to your kids.

Involve your children when you are cooking, preparing and planning family meals. This is the best way to educate your children on healthy foods, snacks and healthy eating habits.

Children are impressionable and a few simple healthy eating habits that you inculcate in them can lead to a lifetime of healthier choices in their lives.

Why is eating healthy during pregnancy important?

Eating healthy is important at all times, however it is vital during pregnancy. Because the nutritional requirement of a pregnant woman increases dramatically, what she eats not only affects her health but also the development and wellbeing of her unborn child.

  Eating for two?

While the need for certain nutrients does increase during pregnancy, this does not mean you should eat twice as much food! It is the quality of what you eat which is important, not the quantity.

Daily dietary requirements:

There are a wide range of foods for you to choose from to ensure you meet all your nutrient requirements.

Your daily diet should include the following:

Carbohydrates such as bread (preferably whole wheat), pasta, cereals, grains and potatoes.

Milk and other dairy products like cheese and yogurts (low fat).

Fresh fruits and vegetables, all citrus fruits and green leafy vegetables which contain folic acid.

Lean meat or fish which are rich in essential fatty acids. However consult your physician or dietician on which fish are healthy for consumption, especially during pregnancy.

Plenty of fluids are a must during pregnancy. So drink plenty of water and fresh fruit juices. This will keep you well hydrated and prevent headaches and fatigue, and keep your bladder and kidney healthy.

Most of the nutritional needs of pregnancy can be met by eating a well balanced diet. Following a healthy eating regime means eating good healthy food, maintaining meal timings, eating healthy snacks and drinking plenty of fluids.

The human body uses food and water as fuel to sustain itself. However it is the mind which is the driving force behind every little action and emotion, and so here are a few quotes to fuel the human mind and spirit. Enjoy and let the wisdom behind these words percolate into your very beings!

Quotes on health and eating

He who takes medicine and neglects diet, wastes the skill of the physician’s- Chinese Proverb

The wise man should consider that health is the greatest of human blessings. Let food be your medicine’s. – Hippocrates

Those who have no time for healthy eating will sooner or later have to find time for illnesses – modified from: Edward Stanley (1826-1893) from The Conduct of Life

“One should eat to live, not live to eat” – Benjamin Franklin

Those who eat too much or eat too little, who sleep too much or sleep too little, will not succeed in meditation. But those who are temperate in eating and sleeping work and recreation will come to the end of sorrow through meditation. Bhagavad-Gita

We never repent of having eaten too little. Thomas Jefferson

Tell me what you eat and I will tell you what you area.Anthelme Brillat- Savarin

If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.  Elbert Hubbard

The longer I live the less confidence I have in drugs and the greater is my confidence in the regulation and administration of diet and regimen. Redman Coxe, 1800

When it comes to eating right and exercising, there is no "I’ll start tomorrow." Tomorrow is disease. – V. L Allineare

Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open. B.K.S Iyengar

Sometimes in life the difference between success and failure is right motivation.

In between hectic schedules and work related stress, it’s whole lot easier to just grab some fries or a burger. This does temporarily take care of the hunger pangs and may provide you with a much needed boost; however this is potentially dangerous in the long run.

Is snacking healthy?

While eating fat rich or high calorie snacks is harmful for the body, eating healthy or nutritious snacks can keep your energy levels high and your mind alert and is a great way to kill the hunger.
Smart snacking tips

Here are some tips on healthy snacking:

• Prepare and stock up on healthy snacks. Keep fresh fruits, low fat yogurts, and vegetables at home. You can use them for fillers and toppings on your sandwiches or just munch on them. Healthy and scrumptious these make for tasty snacks.
• Try different substitutes for your favorite snacks. Instead of eating a chocolate bar try drinking a cup of hot chocolate or eat pretzels instead of chips. You can do the same with sandwiches or any other snacks. The idea is to keep calories low yet not loose out on flavor or variety.
• Get creative with your snacks. Eating healthy does not have to be boring. Mix different ingredients and experiment a little. Low fat fruit yogurts, whole wheat pretzels with spicy mustard, find out your tastes and work on it.
• To avoid weight gain, keep away from foods with simple carbohydrates (sugar) like sweets, candy or sodas. Go in for complex carbohydrates like whole wheat bread and cereals. Couple them with protein rich snacks.
• Check serving size information. Many times a small packet of cookies or chips may contain extra servings. This will add on to your fat and calories intake, so be careful about how much the serving size really is.

The key to smart snacking like everything else is moderation. It is natural to feel hungry at times, but knowing how much your body needs and what is good for you is critical. And therein lies the difference between healthy snacking and over eating.

Who is at risk?

Heart diseases were usually associated with old age, however with unhealthy eating, piling on a variety of junk food and the inescapable stress, heart disease is not limited to just the old. Anyone above thirty is at potential risk of suffering from an unhealthy heart.

Simple steps to a healthy heart:

You can lower you chances of getting heart disease by choosing and monitoring what you eat. These are four simple rules for a healthy heart:

• Eat less fat: Some fats are more harmful to the human heart. Especially foods like meat, cheese, butter, milk which are high on cholesterol can damage the heart.
  Eat less sodium: One of the most important ingredients that add taste to our foods is salt. Avoid eating excess salt, or adding extra salt to your dishes as excess salt is potentially dangerous to your heart. Excess salt may lead to high blood pressure, which puts undue strain on your heart.
• Eat fewer calories: This is one of the most famous mantras of health experts. Eating more calories means gaining more weight, which in turn means more work for your heart. Eating less calories or burning calories is also the best way to reduce weight.
• Eat more fibre: Fibre s available in cereals, grains, fruits and vegetables. Not only does it provide roughage but also is instrumental when it comes to lowering heart problems.
• Simple exercises like walking, gardening, swimming lower your weight and can help in keeping cholesterol under check
• If you drink wine, beer or any other alcohol, do so in moderation.
• Eat small portions and avoid second helpings.

Following these simple healthy eating habits may help you with lowering the risk of heart disease. Your heart works hard for you from the time of its conception, how long it can continue to do so depends on you.

What is diabetes?

The food that we eat is used by the body to produce energy. This energy is mostly in the form of glucose. The pancreas produce a hormone called “insulin”; this hormone is responsible for allowing and regulating the amount of glucose to be absorbed by the cells. If for any reason the body cannot produce enough insulin or use it effectively, the sugar level increases in the blood stream, instead of getting absorbed by the cells.

Can I stay healthy if I have diabetes?

Although diabetes is not curable, it is possible to live a long and healthy life. The most important factor when it comes to diabetes is controlling and regulating the blood sugar level. This can be achieved by taking medication, exercising, eating right and maintaining an ideal weight.

What can I do to stay healthy?

There are four cardinal rules to be followed if you are diabetic:

• Eating healthy:

• Exercise:

• Maintain a healthy weight:

• Take your medication

What can I eat if I have diabetes?

Being a diabetic does not mean you have to give up on good tasty food. It just means you have to regulate and monitor your eating. The main categories of food that you need to concentrate on is:

Carbohydrates: Carbohydrates are found in fruits, starchy foods, grains, dairy products, vegetables and beans. Instead of eating canned products, eat fresh fruits and vegetables, dairy products.

Proteins: All meat products are rich sources of proteins. Try eating white meat like fish and chicken rather than red meat. Cut the fat from your meat and keep poultry skin out of the dish you are cooking. Choose non-fat dairy products.

Fats: Apart from being found in meats and dairy products, butter, margarine, oils and lard add fat to your food. Keep away from fat rich dairy products, fried food, egg yolks, bacon and any high fat meat.

TIP: Before eating any fat-free versions of food check for the label for carbohydrates content as these products have added sugar.

In conclusion, diabetes does not have to put a stop to enjoying life. By following a few basic guidelines you can live the kind of life you want to. Remember the quality of your lifestyle is in your hands, with proper regulation, medication and monitoring you can take control of your life back!

The word breakfast literally means “break the fast”. Our body needs nourishment after resting for 8-10 hours and that is why breakfast is said to be the most important meal of the day. During sleep while we are inactive, the body is still functioning and utilizes energy from the food eaten during the day and a good breakfast is the best way to replenish the bodies dipping reserves of energy.

What is a healthy breakfast?

A good healthy breakfast is a combination of proteins, carbohydrates and fiber. Proteins come from eggs, beans, meat and soy (tofu), carbohydrates and fiber from cereals, breads (whole wheat) and grains.

A simple healthy breakfast could be an egg, an orange or an apple and a bowl of whole grain cereal with soy milk or skimmed milk. Adding fresh fruits to your cereal is a great way to taste it up.

Proteins and fiber keep the hunger pangs away as they take longer to digest and absorb. Pastries, white breads or syrups will leave you tired and hungry after a couple of hours.

Myths about breakfast:

Myth: The most common myth is that avoiding breakfast is good when it comes to loosing weight or cutting calories.

Truth: Nothing can be further away from the truth. The human body needs energy to function and by cutting down on breakfast we are only delaying the craving for sometime.

Myth: A healthy breakfast means loading up on all kinds of foods.

Truth: A healthy breakfast is ideally one which is high on proteins and carbohydrates and low on fat. Drinking skimmed or soy milk is just as healthy, whole wheat cereals are healthy and filling. Boiled eggs and grilled meat is excellent as protein intakes.

Myth: Eating a healthy breakfast will make me lethargic.

Truth: Both adults and children who eat healthy breakfasts are more alert and active. Eating breakfasts and meals on time also helps with maintaining a steady weight.

Eating a good healthy breakfast is the best way to kick start your day. You will feel more energetic, alert and are less likely to stop for a mid day sweet snack. A good breakfast sets the tone for the rest of the day and makes you feel good about yourself.