14 Simple Tips For Choosing Healthy Fats In Your Diet

1.    Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.

2.    Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber.

The only downside is they can be costly; look for bargains in your local warehouse club.

3.    Explore nut-based oils.  We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.

4.    Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.

The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.

5.    Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.

Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods.

Some researchers express concern at eating too much soy, especially genetically modified soy.

Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.

6.    Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.

7.    Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.

Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.

8.    Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese.

If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice. 

9.    Choose your protein carefully.  A lot of people think they have to give up bacon and other tasty meats because they are high in fat.

The truth is they can be enjoyed in moderation if you make sensible choices. Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.

The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.

One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men.

If you do choose to eat bacon, cook until crisp but not overdone.  Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.

10.    Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty.

The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.

One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken.

Use portion control to make sure you do not overdo it on the protein and fat. A three-ounce portion of meat is roughly the size of a deck of playing cards.

11.    Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.

12.    Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures.

Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.

13.    Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture.

We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.

Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.

Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.

14.    Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients.

One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.

Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.

If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.

The suggestions above are easy to follow and can make a difference in the way you look and feel.

20 Tips For Choosing Healthy Fats In Your Diet

For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.

But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend. Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy). 

But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?

Here are 29 tips for choosing healthy fats in your diet:

1.    Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts.  Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.

2.    Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1.  These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats. These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.

3.    Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.

4.    Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.  There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.

5.    Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!

6.    Substitute olive oil for butter in a range of recipes.  Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.

7.    Eat avocados.  These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated.They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.

8.    Use guacamole instead of mayo in your sandwiches.  Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice. Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more. Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats. In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.

9.    Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.  Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.

10.    Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.

11.    Switch to peanut oil.  Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.

12.    Cook at home using healthy oils so you can steer clear of artery-clogging trans fats.  Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.  Trans fats are created by pumping hydrogenmolecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.  Trans fats are damaging to heart health and should be avoided as much as possible.

13.    Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.  Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.

14.    Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes.  If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.

15.    Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health. Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.

16.    Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.

17.    Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.

18.    Explore nut-based oils.  We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.

19.    Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy. The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.

20.    Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking. Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods.

Some researchers express concern at eating too much soy, especially genetically modified soy.

 Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.

How To Lower Cholesterol Levels The Natural Way

Studies have shown that the number of people who are obese or overweight has gone up through the years.

 This is attributed to the type of food being served in schools and fast food joints as well the lack of physical activity as the person grows older.

The problem goes farther because this means that many more Americans will suffer from high blood pressure, heart disease and strokes in the future.

The good news is that this can be prevented before it is too late.

The natural way to lower the cholesterol will be by making some lifestyle changes and exercising regularly.

 This will help the individual lose weight, which is directly related to the cholesterol levels in the human body.

When people think of dieting, many think this means saying goodbye to some of life’s more juicer foods but it is not.

The person will just have to limit the consumption and add new things that are healthier.

More often, this will require eating foods that are high in fiber and low in saturated fats.

A few examples of these are artichokes, corn, fish, garlic, legumes, mushrooms, nut, olive oil, soy milk and whole grains.

The individual should not forget to have some fruits and vegetables as well since these are rich in sterols that are known to keep the cholesterol levels down.

All of these products are affordable and can easily be purchased in the supermarket.

Aside from eating properly, the person must also take the necessary precautions when consuming liquids.

This means drinking a glass of red wine moderately, reducing the consumption of beer, drinking fresh juices, non-fat milk and water.

Apple juice for example has been known to reduce cholesterol levels by up to 50% when taken regularly.

Other fruits can also do the same so cutting this and putting it into a blender can do the trick or getting this in bottled form.   

The next step to lowering the cholestesterol levels naturally is through exercise.

This can be achieved in many ways such as brisk walking, jogging or running around the neighborhood.

Learning a new sport and doing it regularly is another option.  

Those who want to be looked after by a personal trainer can check out the gym since there are professionals that can create a program to achieve the person’s desired results.

This will be a combination of cardio-vascular exercises as well as weight lifting to burn the calories and lower the cholesterol levels.

There is another way to reduce the cholesterol levels but is only used as a last resort if these two do not work. The individual will be required to use medicine to make it happen.

There are a lot of products out there and studies have shown this can drop the cholesterol levels by as much as 15% to 30%.

The person should be aware though that these drugs have certain side effects so it is best to consult a doctor first to make sure it is safe to use. 

Cholesterol is something that is produced in the body and is also taken when food is eaten.

The only way to make sure the levels in the blood doesn’t exceed the limit is to have a checkup regularly and watch the food that is being cooked or served in the restaurant.

31 Healthy Tips To Reduce Stress And Tension

1. If any stressful event comes discuss it with your trusted, loyal intimate friend.

2. Spend little time with your kids and join their plays.

3. If you get time go for a healthy discussion on any interesting topic.

4. Always approach the people in a polite manner.

5. Maximum attempt should be made to reduce enemies.

6. Keep a regular routine for your activities.

7. Never postpone the works.

8. Sound sleep is very essential to relax your mind and body.

9. Always prefer room with fresh air.

10. Getup early in the morning.

11. After waking have a nice bath with your favorite shampoo.

12. Use some perfumes and room fresheners you like.

13. Have a relaxing body massage.

14. Personal hygiene should be maintained.

15. Your health problems should be discussed with the doctor and follow his instructions.

16. Make a habit of cleaning the home and surroundings.

17. Keep sexual relations with only one partner.

18. Morning and evening walk is  good to relax.

19. Afternoon sleep is good but should not be a deep sleep with snoring.

20. Listen good music and go for a movie with your good friend or friends.

21. Reading interesting books can reduce tension.

22. Gardening is a useful method to relax.

23. Spend little time with pet animals.

24. Engage in some games.

25. Keep some time to engage in your hobbies.

26. When you get time write some literal things like articles,poems and stories.

27. Keep a regular timing for food.

28. Take plenty of fruits and vegetables.

29. Prepare your favorite meal and have it with your family.

30. Having food from restaurants may give you a good mood. 

31. Excess of drinking and smoking should be avoided.

Stay Positive and Have a nice day.

Healthy Foods For Easy Weight Loss

Experts say there are two basic categories of foods that can be considered "keeping it off super foods" because they fill your tummy without piling on the calories: fruits and vegetables. 

And the nutrient that gives fruits and vegetables that ‘staying power?’ Fiber. So, if fruits and vegetables are the "keeping-it-off super food groups," fiber may well be the "keeping-it-off super-nutrient." 

 Protein is another super-nutrient. It's becoming more scientifically accepted that protein may help to curb appetite. 

Protein also offers staying power, and can slightly boost your metabolism in the process.  But it’s imperative that you choose your proteins wisely, because like all other foods, if you’re eating more than your body needs, it’ll show up on the scale as a gain, instead of a loss.  
 
The following super foods are smart, low-calorie choices that will benefit your weight loss efforts:  

Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea. 

Broth- or tomato-based soup – Soups can help reduce hunger before meals and increase your feeling of fullness. 

Low-calorie green salads - Having a low-calorie salad – which is not defined as one that’s loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course.  

 Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day. 

Yogurt – Including dairy products as part of your healthy diet may promote your weight loss efforts.  Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans – A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water – Water is your body’s lifeblood, and you should be drinking it through your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber.  

 In addition to helping flush toxins from the body, it can also help you feel full.  So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

High-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal.   

One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.

Prevention Is Worth A Pound Of Cure

It seems like everywhere you look, there’s a new pill or medicine that will ‘instantly cure’ your sickness, disease or health issue.   

And while taking a pill to cure what ails you might be convenient and simple, maybe it’s really time to sit down and take a good, long look at what you’re feeding your body, or as it might be, not feeding your body.   

Are you truly giving your body the nutrients it needs to take care of itself?  Most of us find when we take a look at what we’ve been eating that the choices we’ve been making in the name of convenience, simplicity, or saving time have actually been detrimental to our overall health – body, mind and spirit.  
 
Our modern day diet largely consists of excessive consumption of starch, sugar, fried and fatty foods. As a result, diseases such as hypertension, diabetes, obesity, Alzheimer’s and some cancers are becoming more and more common. 

Healthy foods and good nutrition can not only help keep you fit, but treat disease as well. You may not even have to go to a health food store. You can purchase them right at your grocery store, or make a trip to your local farmer’s market. 

And if you focus on basing a healthy, well-balanced diet on the 14 “Super foods,” the detrimental effects of these diseases can be slowed, stopped or even reversed.  

And when you nourish your body physically with these nutrient-dense foods, your mental capacities increase, and your spiritual wellness is enhanced as well.   

In addition, since your spiritual health is optimal, it will shine through to the outside, and people will notice you’re happy, calm, and that your stress levels have decreased dramatically. 

So look for ways to cut the junk out of your daily eating and replace it with members of the Super foods group.  Your body, mind and spirit will all be healthier as a direct result.

5 Steps To Loose Weight Feeling Motivated

1. Have an explicit goal

A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose.

Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind.

 The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started.

Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think.

The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight…for the better.

The Best Foods To Eat That Lower Cholesterol

People have to eat in order to have energy to do certain things. Some are able to make three or four trips to the buffet table while others are satisfied after one round.

In any case, the type of food brought to the plate could be healthy or harmful and the choice is really up to the person.

Those who love to eat red meat and other dishes that are fatty or oil are at risk of getting sick. This isn’t diarrhea but something worse which could be life threatening because of the amount of bad cholesterol that is being taken into the body.

The high levels of cholesterol in the body are happening more often now than ever before. This is because of the variety of food offered now in the grocery and in restaurants.

The person can still recover from this by eating foods that are not high in saturated fats.

Is there one food product that can be called the best to lower cholesterol? The answer is no because a well balanced diet must come from all the food groups.      

Instead of drinking full cream milk or mixing this with cornflakes or whole grain, it is best to use non fat milk instead. The taste is almost the same is much healthier than the regular brand bought  in the supermarket.

Instead of having steak when having a cookout or picnic, this should be changed with lean meats instead.

These things don’t have that much fat in the center or in the edges and taste just as good as the big slab served with mash potatoes.

The healthiest thing to have either for lunch and dinner is food that comes from the ocean. This can be fish or shellfish that is known to carry Omega 3, which is very effective in lowering the levels of cholesterol in people.

Eating a candy bar or a slice of cake doesn’t see so bad but these things are rich in fat. Those who need to fill the stomach with something should try nuts or fruits instead.

These products are rich in fiber as well as have vitamins and minerals that are healthier to consume.

In each meal, the person must not forget to add some fruits in the plate. A salad works best or having a few carrots or potatoes as a side dish. There must always be a balance whenever the individual decides to have meat or fish. 

Chicken is not good if this is fried. Those who want to eat it for a change can still do as long as the skin has been removed. This can also be steamed which is a healthier way of cooking it before this is served in a plate.

There are many ways to cook the food mentioned. The individual can get a cookbook or download some recipes from the Internet to be able to come up with something delicious and at the same time lower one’s cholesterol levels.

If following the instructions are hard, there are always shows on television that teach homemakers and other people the basics into cooking something fat free which is good for the diet.

It is never too late to make some lifestyle and changes in order to live a longer and healthier life.

Foods That Help Lower Cholesterol

Reality shows are one of the biggest things people watch on television. This is because the events that happen are not scripted and naturally unfold in front of the viewer.

One show that is helping people want to become healthy again is the biggest loser.

The contestants are a bunch of overweight men and women who work out and go on a diet and at the end of the week; one of these players will be eliminated.

The person who loses the biggest number of pounds after a three-month campaign will win $250,000 and have a second chance of living a healthy life.

The individual doesn’t have to fight for money in order to make some lifestyle changes. As the saying goes. ‘health is wealth’ and this is something more precious than any sheet of paper with a dollar sign has to offer.

People are able to burn more calories while exercising. This means the body will burn the food eaten and this has to be replaced so there is energy after to do other functions.

The individual should get a meal that has the right amounts of carbohydrates, proteins and fats so this can repair damaged tissue, refuel and lower the body’s cholesterol.  

Here are some examples of food that should be eaten after a workout.

Eating bread has been known to replenish the energy lost after a workout. Since this has certain ingredients that are high in bad cholesterol, this can be substituted for wheat bread that is much healthier.

Nuts can also help lower the cholesterol and getting some low fat peanut butter will surely make a great sandwich.

Having a fruit is also good to lower the cholesterol. It is advisable to eat as a whole instead of taking away the skin or turning this into a juice.

Studies have shown that eating it the way it is keeps the natural fibers that are good for the person. An apple is just one of many fruits that can be eaten once it has been washed.

If the person wants to save some money after going to the gym, it is best to pack some snacks that can be consumed after a workout.

 Cutting some carrot sticks or slicing a few tomatoes then packing it in a plastic container will come in handy after taking a shower and reporting for work or when going home.

When the person comes home, it is time to prepare something that can provide better sustenance. An example could be having some fish or chicken thrown into the microwave or having it steam.

 Studies have shown that frying using cooking oil also increases the person’s cholesterol level so cooking it in another manner can reduce this.

Having some vegetables along will help make this a healthy meal. Some garlic and onions can be prepared since studies have shown this to lower the liver’s production of cholesterol.

 The serving for tonight can end with some yogurt for dessert leaving the individual satisfied and light.

Lowering the cholesterol will not happen overnight. By observing a proper diet with exercise, the individual will be able to lose weight and cuts down the cholesterol levels that puts the person in potential danger of high blood pressure, a stroke or a heart attack. 

How To Stay Healthy And Fit

Being active makes a person healthy and strong. It is not just for people who have a weight problem but for everyone who likes to stay fit.   

There is a lot a person can do such jog or walk every morning, play basketball or any other sport with friends but if a person wants to have muscles and look lean, then one can sign up and workout in a gym.

People workout for 3 reasons;

The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym.

The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.

The third is just for fun and to keep that person in shape.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and gain or lose weight.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Here are some benefits of exercising;

1.    It is the easiest way to maintain and improve ones health from a variety of diseases and premature death.

2.    Studies have shown that it makes a person feels happier and increases ones self esteem preventing one from falling into depression or anxiety.

3.    An active lifestyle makes a person live longer than a person who doesn’t.

Working out for someone who has not done it before should be done gradually. Endurance will not be built in a day and doing it repeatedly will surely be beneficial to the person.

It is advisable to workout regularly with a reasonable diet.

A person can consult with a dietitian or a health professional to really help plan a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program can be made.

Afterwards, this is thoroughly discussed and recommended to the person which usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment. 

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals.

The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.  

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight.

Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

Treatment Of Diabetes Explained

Now a day’s diabetes treatment has become a common disease among people. It is caused due to mismanagement of carbohydrate metabolism inside the body. 

Diabetes is identified with the excessive production of urine, hunger, thirst and excessive loss of weight, blurred vision, and delay in healing of skin, repeated infection, and excessive fatigue. Diabetes has got a serous issue of human health. It denotes sugar in blood and urine very excessively. 

So, when it comes to treatment of diabetes the main concern should be given to control blood sugar, which is main cause of diabetes. Managing blood sugar is the stepping-stone of this diabetes treatment program. To remove the complications of diabetes one must take it seriously and adopt some good diet process or healthy exercise.

 Apart from doing so some take insulin and any other type of medication program to be cured to some extent. Frequent testing of blood sugar can denote you how much you have improved on your part to manage suitable measure of sugar in blood. 

It is very important to learn the right range of glucose in blood unless and until you cannot have the idea about the complication you are facing about this disease. It depends on age mainly such as in younger age assuming not much complication is there the suitable range of glucose is 80-120 mg/dL and in older age it is 100-140 mg/dL. 

 Diabetes program includes some specific self-treatments like having good and suitable diet, having proper exercise, maintaining healthy weight and medication. 

When it is about good and suitable diet it does not make any suggestion to take all dull food which are not of your interest rather it denotes to have more fruits, vegetables and grains that means you should be conscious in taking the foods of high nutrition and lower fat and calories. Avoid taking sweets and animal products with no limit. 

The main part of this diabetes treatment program is that you own self should be challenging in this task otherwise this program will be harder enough. Consult any dietitian about meal plan and try to maintain it at the fixed times every day with same amount according to your diet plan.

On the part of having proper exercise you should be cautious about all aerobic exercises. In this diabetes treatment program you can make your choices among the daily exercises like doing morning or evening walk, jogging, hiking, biking, swimming and any other exercises of heart and lungs. 

Remember giving consistency to your exercise process is very important to get the best result through it. Try to maintain weight according to your activity level and age because overweight is dangerous factor which help to make your cells more resistant to insulin. Making suitable weight loss plan and going according to that can make its result more effectively.

Sometimes medication takes a very important role in case where it is found that good dieting and exercise are not fulfilling it purpose. This type of diabetes program includes the insert of insulin as per requirement. As it can’t be taken in form of pill some people have it injected by syringe or some have it with insulin pump.

So now it is very clear that diabetes is always manageable if the sufferer give a serious daily attention to it. Although diabetes stands for life long suffering, yet it never means the end of your life. 

You just have to remember that the disease will be in your control only and only if you are self disciplined for your each and every step of treatment program.

Prevention of Heart Attacks

Strict changes in diet and lifestyle can not only prevent heart attacks, but can reverse the clogging of the arteries, according to a small but pioneering study.

The study showed that a vegetarian diet, moderate exercise and an hour a day of yoga and meditation could produce a reversal of atherosclerosis, a blockage of the arteries that can lead to a heart attack, in men and women who were strict in following the daily regimen.

Experts say this is the first study to report that such blockage can be reversed without using cholesterol-lowering drugs or surgery.

The study, which was conducted by Dr. Dean Ornish, director of the Preventive Medicine Research Institute in Sausalito, Calif., was presented at the meeting of the American Heart Association in New Orleans. 

This is a tremendously important study in the control of heart disease. It's the very first study indicating regression of coronary heart disease without pharmaceutical intervention.

The results also suggest that the current medical guidelines for changes in the habits of people with severe heart disease do not go far enough.

Previous studies have shown that exercise and diet changes can slow the progression of heart disease, but not reverse it.

While the study did not determine what percentage of improvement could be attributed to the lifestyle changes alone, the researchers noted that stress-control methods have been shown to ease recovery from a variety of disorders, including hypertension.

But some experts are skeptical of the need for stress-management methods, which are not currently among standard recommendations for those with severe heart disease.

Some experts on cardiac rehabilitation question whether most people with heart disease could follow such strict changes in their habits.

An All-Around Yoga Exercise: 12-Steps Salute To The Sun

One of the all-around yoga exercises is the 12-step salute to the sun. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body.

Multiple repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.

1. Stand with your feet slightly apart, palms together, thumbs against your chest.

2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.

3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as you can.) Bring your head in toward your knees.

4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.

5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.

6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.

7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.

8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.

9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.

Simple Modern Ways To Whiten Your Teeth

Everyone desires to have a great smile. For a killer smile, one should have sparkling, bright, and shiny teeth.

Today, a lot of people are spending more money just to have their teeth whiter. They make use of the best teeth whitening treatments and undergo procedures to achieve the brilliant white teeth.

Teeth whitening had been an effective procedure to lighten the color of the teeth, without taking away any of the tooth surface.

It will not completely whiten the whole set of teeth; it will just lighten the existing color of the teeth.

Only a few are blessed with pearly white teeth, and our teeth normally become discolored as we grow up.

Our teeth can also be stained on the outer part because of the food and drink. Coffee, tea, blackcurrant and red wine have effect on the discoloration of our teeth.

Smoking is another cause of teeth discoloration. Most people may encounter staining beneath the surface which is caused by tiny cracks in the teeth or certain antibiotics that absorb the stains.

But what are these teeth whitening treatments and procedures? And are these done?

Bleaching. This is most common form of teeth whitening procedure. Your dentist will advice you if this is the best teeth whitening treatment suitable for you.

Bleaching is done by placing a gel or rubber to shield the soft tissue of your gums. Then, the whitening product will be applied on your teeth by using a special tray which shapes into your mouth like a gum shell.

The teeth whitening product usually contains carbamide peroxide and hydrogen peroxide as the 'active ingredients'

. When these ingredients break down, the oxygen enters the enamel of your teeth thus, making the color lighter. The entire treatment can be completed in three to four weeks time.

For those who wish to undergo to this treatment, you will need at least three visits to the dentist. On your first visit, the dentist will create a mouth-guard and take a caricature or impressions of it.

 Once the treatment has started, it is recommended that you continue it at home. You have to regularly apply the teeth whitening product over four weeks, for at least 30 minutes at a time.

Most of the known and best teeth whitening products can be applied for up to several hours at a time. The treatment can be done even while you're sleeping. Ideally, a good result can be attained in as little as one week.

Laser Whitening. This is also called the "power whitening". Though expensive, a lot of people especially artists consider it as the best teeth whitening method.

During this process, a rubber dam is placed over your teeth to shield the gums, and the whitening product is then painted on your teeth.

A laser will be used to stimulate the chemical. The light will help boost the chemical reaction of the bleaching product, thus the color change can be attained more rapidly.

Dentists believe that the result of laser whitening treatment is good. It can make your teeth up to six shades lighter.

Unfortunately, not everyone can get a chance to undergo laser treatment. The dentist will have to check your teeth and ensure that you are fit for the treatment. The total procedure is usually done in an hour.

The effects of this power whitening is said to last up to three years depending on the person. The dentist still advice not to smoke, eat and drink products that may cause a stain in your teeth.

Others may find their teeth vulnerable to cold after the treatment. But these symptoms usually vanish within a few days.

These are just two of the famous and best teeth whitening methods available. Despite the fact that they may cost a lot, the effect is still worth it.

Through these methods, you'll surely flash everyone a perfect smile.

Stop Snoring: Ways To Treat The Night Time Dilemma

The most often question raised to any condition is - can it be cured? Well, that actually depends on the nature of the disease, disorder, or syndrome and what knowledge do the medical and scientific communities have with regards to the problem.

Luckily, snoring is not much of a difficult condition to treat. The nature of which is also well-known that most consider it normal. So normal that many tend not to get bothered of its effects, especially when mild.

Treatments for snoring depend on the diagnosis gathered. While snoring may appear to have no types, it must be understood that there are certain kinds of snoring that excessively disrupts sleep and there are those that do not cause any harm at all.

Examination of the physiology and anatomy of the throat and the underlying tissues will reveal where the problems root. Usually, snoring stems from loose muscles that flaps back and forth when air runs through the throat. However, this is not always the case.

 Sometimes, snoring can also be due to allergies, deformities, infections and abnormal enlargement of adenoids and tonsils. All of which, if carefully examined, will lead us back to the obstruction of air passage.

Normally, prevention of the main causes can treat snoring. This includes abstinence from smoking, drinking alcohol and other relaxants, and maintenance of an ideal weight. All these have adverse effects not only on the body but can directly cause loose muscles to vibrate abnormally.

Treatments to stop snoring can include lifestyle-changing habits, use of stop snoring aids and more intensive surgeries. The choice is normally set for the snorer to take, depending on the aggravation of the condition.

As we have mentioned earlier, simple measures can contribute largely to the treatment of the condition. Stop snoring aids, on the other hand, would require patience to find what fits for you.

The market offers a great variety of snoring aids including nasal breathing devices, adjustable beds, oral and dental appliances and pressurized masks.

Nasal breathing devices normally aim to keep your nasal passages open or your jaws from dropping. You may find nasal strips, nasal clips, chin up strips and chin straps under this category. These products normally require you to breathe using your nose rather than your mouth since mouth breathing typically ends up to snoring. It has been observed that a switch from mouth to nasal breathing can eliminate a number of snoring types.

Mouth pieces or oral devices aim to position the tongue away from blocking the air passage. You should seek dental specialist if you are considering the use of such devices as solutions to nighttime dilemma.

Surgery, on the other hand, is an irreversible decision. Therefore, you should be careful if you truly are considering this option. Uvulopalatopharyngoplasty or UPPP is known to be the traditional method of trimming excess tissues in the throat. A more modern approach uses laser thus the name Laser-Assisted Uvulopalatoplasty or LAUP.

Removal of unnecessary tissues in the throat enlarges the air passage which helps reduce the collapse of the muscles.

Approaches to be used in line with your condition vary according to your personal preference and the immediate need to cure your condition. It is best to seek medical help first or get yourself educated with your options before running under the knife or strapping your mouth with some device.

Nutrition For The Elderly

Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition.  During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren't very active anymore.

There are many factors which hinder an elderly person's health.  The information below will help you to lead a healthy life - no matter how old you may be.

Water

Water in the body decreases with age, so many older folks will become dehydrated very easily.  Sometimes
they won't feel thirsty, while other times it's too much work to pour a glass a water.  With this in mind, it's recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

Protein

At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle.  Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poultry, and fish.

Carbs and fiber

Carbohydrates are the main source of energy for the entire body.  You can find carbs in bread, cereals, pasta, and other grain products.  A diet that's high in fiber and water will help to prevent constipation as well.

Fat

Fat intake for the elderly should be limited, not eliminated.  You can limit fat by choosing lean meats, low fat dairy products, and food recuperation methods that don't include frying. 

Iron

For the elderly, iron deficiency can be seen with those who aren't eating much.  Good sources for iron include lean red meats or breakfast cereals.

Zinc

Zinc intake is normally with the elderly, and to make matters worse, it's not absorbed very well either.  Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.

Calcium

Calcium is one ingredient that most elderly folks simply aren't getting enough of.  Most believe that milk upsets their stomach, and therefore they will avoid it. 

They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk.  Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12
In order to absorb the benefits of B12, the intrinsic factor must be produced by the stomach.  Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis.  This
condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor.

Without the intrinsic factor, this vitamin can be absorbed. Each one of the above nutrients are needed to keep
an aged body in good health.  Elderly individuals should try to stay active and strive for a well balanced diet.

  Even though the aged body isn't the same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and long life.

How To Eat Healthy While On Vacation

It can be very tempting to abandon your good sense of healthy eating on vacation.  Although you may strive for healthy eating, it's easy to drift off and grab an ice cream cone here and there.  There are however, ways to watch what you eat on vacation.

It's easier than ever these days to request a low fat or vegetarian meal on airplane flights.  If you choose to instead drive to your destination, the quest to find healthy food can get a bit more complicated.

Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs.  Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with you on the road. 

Once you arrive at your hotel, you should do yourself a favor and turn the minibar key down - as this helps to avoid the temptation.  If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins.  If your hotel has a stove or microwave, consider bringing your own healthy food with you.

If you simply must eat out, do so only when you are hungry.  Restaurants will usually serve large portions, so be careful.  If you do go a bit over on a meal, simply cut back on the next. 

If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every four hours or so. When you eat out, avoid appetizers.  Whatever you do, do not miss any meals.

When it's possible, you should avoid eating large meals at night.  When your body gets ready for sleep and slows down, it also burns calories at a much slower pace.  Never eat bread before bed, and make sure to avoid the butter.  Choose fish or poultry for your meal instead, and include vegetables as a side dish. 

Even though it may sound hard, eating healthy on vacation isn't really that difficult.  All you have to do is use a little will power, and pass up foods that you know aren't good for you.  This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go.

The next time you go on a vacation, always remember that eating healthy is a way of life.  You can afford to get something you crave, although you shouldn't make a habit of it. 

One ice cream cone or a pizza isn't going to matter - as long as you know when to stop

8 Ways To Eat Healthy On A Budget

If you have problems serving healthy foods because of the prices, you'll find these tips to be just what you need to eat healthy on a budget.

1.  Eliminate junk food

Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are usually the ones requesting junk food.  Shopping alone will prevent this, and ensure that you only buy the foods you need.

2.  Water or milk instead of soft drinks

You can still enjoy your favorite drinks at a sporting event or night out, although you should stick with the smallest size when shopping to save money and calories.  Children and even adults need milk or milk products on a daily basis.  Milk will also help you get strong and provides calcium for healthy bones and healthy teeth.

3.  Buy fruits in quantity

When they are in season, buy fruits in quantity and freeze any extras.  You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season.  Wash the fruit well, remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.

4.  Meats and beans

Meats and beans are the best sources for protein. Lean meat is more expensive than meats with a lot of fat.  Canned beans are a great deal as well, as they give you protein at a great price.

5.  Beans as a substitute

You should use beans a substitute for meat on a frequent occasion.  There are several varieties, so you can prepare them in a crock pot, so when you return home they are ready to consume.

The USDA recommends eating beans at least 4 times per week.  If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot. 

6.  If you live in a coastal area or an area

where fish are around, make that an integral part of your diet.  You can catch them from the lakes or rivers, saving money in the process.

7.  Peanut butter is great for those on a budget

as it's popular with almost everyone.  You can use it for sandwiches instead of eating hot dogs.  It does need to be refrigerated, although bigger jars can last you for weeks.

8.  You should fill up with foods that have a high content of water.

 Watermelon, salads, and even sugar free gelatin are all great examples. 

Eating healthy is always something you can't go wrong with.  You can eat healthy for just a few bucks, which makes it perfect for those on a budget.

Now, you don't need a lot of money to have the lifestyle and health you've always wanted.

Eating Healthy On The Run

Whether your traveling on the go or around the home, you don't need to give up healthy eating  simply because you are on the run.  The fact is, healthy eating is even more important when your trying to keep up with a busy schedule.

Having a good diet will help your body to handle stress better.  As you hustle about, a healthy meal
is probably the last thing you think about.  The following tips can help you eat when your on the go.

Restaurants

With tempting menus, large portions, and a festive atmosphere, it's easy to skip healthy eating.  It's okay to splurge every now and then, although you'll pack on a lot of weight if you make it a habit. When you eat out at restaurants, always be smart  about it.

Airports

An airport can be a very stressful place, although you shouldn't scrap your diet because of it.  Eat because you are hungry, not because of stress,  boredom, or to kill time.

In your car

Keep some healthy snacks in your car at all times, so that when you get hungry - you have them.

At home

Evenings and mornings are busy times in most homes. Making the time to eat can be hard, although you shouldn't run out the door without eating breakfast first.  Cereal with milk, a banana, muffin, or even
a bagel is a great way to start the day.

Anytime you are on the go, always make sure that you make the right food decisions.  You can take healthy
food with you if you need to, so that you have it when you need it.

  Eating healthy on the go is easy to do, once you know how.  Never sacrifice healthy food for junk, as your body will regret it later.

Making Children Eat Healthy

Fast food is a big part of modern life these days, making it very hard to teach a child how he or she should eat healthy.  The cheapest and easiest foods are those that are normally the least healthy. If  you give your child the choice between healthy food and junk food, you normally won't like the results.

Even though it isn't possible to get a child to like all healthy foods, there are some ways to get your child to try and hopefully like at least a few of them.  You can be as creative as you like, as getting  kids to eat healthy foods can be a little harder than you may think.

-  Sneak the healthy food in.  Even though it would  be great if your kid understood the importance of  fruits and vegetables, this isn't always possible. If you can't get them to eat good food willingly,  there are ways to sneak them in, such as making  muffins out of bananas or apples, or pizza with spinach on it.

-  Call fruits and vegetables by funny names.  You can refer to broccoli as "trees", making them more fun to eat.  There are many different names you can call fruits and vegetables, even making up your own if you prefer.  Most kids prefer to eat foods that sound fun.

-  Make the foods taste better. Ranch dressing is great for broccoli, while peanut butter is a great topping for celery.  There are several combinations for vegetables that can make them taste much better.  You can let your child pick a topping for a vegetable, even if it's something you wouldn't normally like yourself.

-  Dress the vegetables up.  Just as much as calling them names help kids eat healthy foods, making them
look funny also helps.  You can do this by making  funny designs on the plate, or setting them up to look like people.  Although some parents don't like their kids playing with their food, sometimes it helps to get them to eat healthier.

There are several ways to make your kids eat healthier, but to make them enjoy it also has to be fun as well.  This isn't always an easy task, because kids normally don't like foods that are good for them.  It can however, be done with a bit of creativity.

Hopefully, doing this will help your child develop a love of healthy foods for the rest of their lives.