How to Curb Late Night Snack Cravings

I don't know about you but sticking to a diet is always hardest at night! Things are done for the day and I'd love to do nothing more than reward myself for another day done with treats from the kitchen. Resist the urge! Try these suggestions on for size!

1. Healthier Alternatives Celery, small handful of almonds, small glass of skim milk, cup of non buttered popcorn, herbal tea (wegmans has a whole selection of flavored herbal teas - even chocolate strawberry), vitamin shoppe's protein pudding (see my other articles for more suggestions)

2. Take your mind off of it If you can't sleep yet than do something else that you enjoy. Read a good book, write a blog, seduce your lover ;), take a warm bath, paint your toenails, put on the radio and dance!

3. Groom Brush your teeth and wash your face. Feeling fresh will make you less likely to eat again

4. Anticipate Breakfast Try to relax and go to the sleep and know the sooner you go to bed the sooner you will be able to eat breakfast

HAPPY NEW YEAR! How to Avoid Fad Diets Like The Cabbage Soup Diet

The American Heart Association recommends adopting healthy eating habits permanently, rather than impatiently pursuing quick diets in hopes of losing unwanted pounds in a few days through fad quick weight loss plans. Many of these fad diets, such as the notorious and outright silly Cabbage Soup Diet, will undermine your health, cause physical discomfort, abdominal discomfort and flatulence (gas), and lead to the ping-pong effect of gaining weight soon after losing it. In other words the risks aren't worth the rewards.

1. First, one food or one type of food is generally overemphasized with fad quick weight loss diets. They violate the first principle of good nutrition which is to eat a balanced diet including a variety of foods.

2. Also, because no one food has all the nutrients needed for good health, these diets can result in a lot of health problems. One such diet is the Cabbage Soup Diet. This so-called fat-burning soup is eaten mostly with fruits and vegetables. The diet supposedly helps heart patients lose 10-17 pounds in seven days before surgery. Even if the weight loss claim were true, all the damage due to a lack of many essential nutrients would far outweigh (pun intended) the benefits of losing the weight. Pixies, elves and fairies, or even cabbages, can't create magical weight loss. That's why you should eat moderate amounts from each of the food groups rather than cutting out everything but a cabbage and water.

3. These crazy diets also ignore another important principle of good nutrition which is that eating should be enjoyable.. These diets are so monotonous and boring that it's almost impossible to stay on them for long periods. Consider a week on the Cabbage Soup Diet. By mid week crawling bugs would look good. If you make it to Sunday you might die of a heart attack before you ever again tasted real food.

4. Boredom isn't the only reason fad diets aren't good ones. Most don't talk about exercise, such as aerobics for 30 minutes a day every day. While doing nothing can lead to heart problems, exercise is a major element of maintaining proper weight. When a diet includes no need for a workout, run the other way. Quick weight loss is possible. But if a program sounds too good to be true, it is.

How to Follow Michael Phelps 12,000 calorie diet

Shortly after the Olympics , news of swimming star Michael Phelps Diet was released . It had been reported that the swimmer maintains a 12,000 calorie / per day diet. It is perfectly healthy to eat this many calories per day as long you spend the time to work them off. Phelps spends hours a day conditioning his body. It is estimated that he burns 1000 - 2000 calories per hour in the pool. To put it short Michael Phelps is a calorie burning machine.

1. BREAKFAST Breakfast fuels your day and is definitely the most important meal . You will need to consume 4,000 calories to be like Mike during breakfast time .Reportedly Michael's breakfast consists of two cups of coffee , three fried egg sandwiches , 1 5-egg omelet , 3 slices of french toast , 1 bowl of grits and 3 chocolate chip pancakes. You will need to follow this up with at least 1 hour of swimming or running.

2. LUNCH Lunch consists of another 4,000 calories . For lunch Phelps drinks 1,000 calories in energy drinks , 1 pound of pasta , and two ham/cheese sandwiches. As you can see so far Phelps consumers huge quantities of food per meal . It is very important that he follows up his meals with exercise. Following this meal you will need to swim , run or lift weights for about 1.5 - 2 hours.

3. DINNER For the final 4,000 calories of the day . Phelps will consume 8 slices of pizza , another pound of pasta and 1,000 calories worth of energy drinks. This meal should be followed up by another 1.5 - 2 hours of physical exercise.

Acai Berry - Where to Buy Acai Berries

The hip new taste in Rio health stores, juice bars and hot spots is Acai (ah-sigh-EE) berry juice and smoothies. But where can you buy Acai berry? Unfortunately this health giving berry perishes very quickly after it has been harvested. It is a small, deep purple colored berry that is mostly seed, that grows on a special palm tree found only in the Amazon rainforests.
Acai powder is quite difficult to find because it is so perishable but there are a few Network marketing companies do manufacture this. It is also possible to find Acai Berry powder or frozen Acai at up-market health food stores, but you should try to find a naturally extracted product. Acai berry products are also found at online stores and many of these products are from reputable sources, but also make sure that the product you order is from a natural source.
Acai has been researched and found to be one of the top ten foodstuffs available in the world today. It is a complete solution to nutrition, digestive and cardio vascular health. Athletes make regular use of Acai berry as it provides a complete solution for energy and is well know to be beneficial for muscle contraction and regeneration.
As this Acai is considered to be one of the Super-foods of the year, where to buy Acai berry should not be a problem in the near future. It is good for virtually everything that Kale is, and tastes a whole lot better. It contains naturally occurring Omega three, six and nine and I packed full of minerals vitamins and nutrients. It is also rich in protein and contains everything to make it a "complete" meal. This makes it perfect as a meal replacement and a fantastic supplement for weight loss and dieting.

Compare NutriSystem With the South Beach Diet

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Nutrisystem is a diet plan that uses a healthy balance of good carbohydrates, proteins and fats so you can eat a variety of foods and lose weight. The South Beach diet, a plan created by cardiologist Arthur Agatston, restricts carbohydrates, bans unhealthy fats and suggests healthy ones. Comparing the two plans can help you to make an informed decision on the best particular plan for your lifestyle.

The NutriSystem Plan

Choose the NutriSystem plan for ease. Meals are prepared for you and shipped to your door, and the plan includes free online or phone counseling to help you reach your goals. There are programs designed for men and women of all ages and for vegetarians and Type II diabetics.

Look at the rules of the plan. With NutriSystem, all prepared meals offer the correct calories and nutrients. You add fresh fruits and vegetables and don't have to think about the rest of the preparation.

Compare the work involved. Everything is already done for you with NutriSystem so there is almost no work involved except making sure you stick with the plan.

Check the cost of the plan. NutriSystem charges for meals and snacks and shipping, but it often offers discounts and free meals for signing up. You can also save by signing up for the Auto Ship plan.

See the results. NutriSystem allows you to follow plans losing less than or more than 10 lb. You can lose a lot initially, but you can expect to lose 1 to 2 lb. per week if you follow the program exactly.

Weigh the risks. Participants may gain weight back after going off this program since they don't learn how to prepare healthy food themselves.

South Beach Diet Plan

Choose the South Beach Diet Plan if you don't want to completely cut out food groups and want a lifestyle change, not just a quick fix.

Look at the rules of the plan. The South Beach Diet plan doesn't count carbs, but looks at how much sugar is in each carb, choosing those with a low glycemic index. The plan works in 3 phases with the first phase being the most restrictive, taking away all carbs. The second phase reintroduces the carbs in moderation and lasts until you hit your target weight. The third phase allows you to continue to eat normal foods in normal portions following the guidelines for life.

Compare the work involved. Instead of counting calories or maintaining strict portion sizes, you eat normal portions and snack strategically throughout the day, using suggested recipes and food combinations for the various phases.

Check the cost of the plan. There is no sign-up fee or meal cost. You buy the book and companion guide and visit the website for information. Then you buy and prepare the food yourself.

See the results. Weight loss may be dramatic in phase I of the South Beach Diet plan, and then continues at 1 to 2 lb. per week until you hit your weight loss goals. Staying on the plan for life means you keep your target weight and adjust as necessary with the tools provided.

Weigh the risks. Much of the weight lost in the induction phase is water weight, which can throw off your balance of electrolytes.

Is Acai Berry Safe For Teenagers?

If you are a teenager, or a concerned parent, who is considering taking Acai berry, then you might be wondering; "Is Acai berry safe for teenagers?" It is good to ask this question before taking any new type of health supplement, especially when the person taking the supplement is still growing up.
Luckily, you have nothing to fear when it comes to Acai berries. Asking if Acai berries are safe for teenagers is just like asking if apples, bananas, or grapes are safe for teenagers. Acai is a natural fruit, just like those mentioned above, so it is completely safe for anyone to take. It could be possible that someone could have an allergy to Acai, but that is no more likely than someone being allergic to an apple.
Many teens are guzzling sodas, coffee, and energy drinks at an alarming rate. While these drinks can give teens a temporary boost of energy, they are known to stunt growth and promote obesity. Acai berry juice can be a great tasting and healthy replacement for these drinks. In fact, most people report that the energy they get from Acai blows both coffee and Redbull out of the water. There is no better way for a student to start off a day of school than with a glass of Acai juice.
One of the benefits that is most relevant for teens is its high Omega fatty acid content. Teenage years are full of mental ups and downs, and these essential fatty acids help improve mood and fight depression. They also help improve general brain function (they make you smarter) which will help a teen do better in school and get into a better college.
Acai is one of the most powerful antioxidant foods on earth, which will help with many teens' #1 problem: Acne. Antioxidants help repair damaged skin and hair, and are one of the keys to fight off acne.
Acai is an all natural health supplement that can help teens reach their full potential as adults. Since it's a fruit you do not need to worry if the Acai berry is safe for teenagers.

Lingzhi A Miracle Herb For Peak Health

The secret of success is knowing how to deal with your body to maintain peak health condition. The dictum Health is Wealth hold more truth in the modern context than ever before.
While medical science has progressed what one could ever imagine, in treating disorders and disease, the real challenge lies in prevention. Modern medicine has succeeded in treating major disease it has not found a perfect system for prevention of dreaded diseases like cancer and HIV.
The answer lies in looking to a system which is natural sustainable and adaptable for all conditions and all body systems.
This has now led to extensive research in Herbs as the primary preventive source and healthy herbal and organic food products now take the lead in preventive systems.
The king of Herbs as it is known in China and Celestial Herb in Japan is Ganoderma. It is also known as Lingzhi in China and Reishi in Japan.
Lingzhi is now widely researched across the globe by many universities and research institutions and sterling work has been done by China and Japan.
Revered for thousands of years and shrouded in mystery, Lingzhi however was difficult to grow. After much research in 1970 a breakthrough was achieved in commercial cultivation. Still it remains rare and cultivated in few countries like China, Japan, Malaysia and Korea to name a few.
DXN a company from Malaysia remains in the forefront of bringing the benefits of the Lingzhi to the common man. More details at http://globalhealthnetwork.tripod.com
The Magic Effects of Ganoderma
Research is still going on and scientists have discovered 252 active components beneficial and essential to the human body. It is an adaptogen which brings immense benefits to human body without any side effect.
Analysis and experiments done by various universities and pharmaceutical manufacturers have attested to its being a hemocatharsis, detoxificant,diuretic, liver protector, intestine regulator, cardiotonic, blood pressure adjuster, a cold tonic, expectorant, a tranquilizer and inhibits tumour and cancerous growth.
What is the Healing Principle of Ganoderma
Many clinical trials and experiments by doctors, especially Dr. Shigeru Yuji’s experiments has established the reasons Ganoderma is effective because of its basic functions

• Lowers cholesterol in the blood and the amount of free fat
• Reduces blood sugar levels and helps pancreatic functions
• Lowers blood lipids and stabilizes red cell membrane
• Improves the function of the cortex of the adrenal glands to maintain endocrine balance
• Elevates the natural healing ability of the body, allows the body to establish strong immune system
• Prevents tissue cell degeneration
• Prevents senility, maintaining a youthful constitution
• Lowers the side effects of antihypertensive drugs
• Prevents organ degenetation
• Prevents allergy caused by antigens, because it inhibits the histamine release by mastcells
• Relieves pain caused by cancer

While plenty of medical terminology is used to describe various effects on the body, we have avoided such references as the article is not meant as a medical prescription but mainly for use by the common man as an effective health giving food supplement.
Main Health Giving Components
While the Linghzhi mushrooms are said to contain 252 active medicinal compounds, the two main components are:

1. Germanium: Germanium can promote blood circulation, can increase oxygen absorbing capability of the body and keep sufficient oxygen in the body, improve metabolism and prevent functional degeneration. Based on research germanium is the major component of Lingzhi. The germanium contained in Lingzhi is 4-6 times more than ginseng.
2. Poly-saccharides: The poly saccharides can increase antibody count which strengthens immunity. Poly saccharides are the most active health enhancing ingredient for the body.

No wonder the Lingzhi mushrooms are called the ‘Celestial Herb’ by the Japanese for its health giving properties. Modern science and cultivation methods have made this difficult to grow herb available for the past decade or two for everyone to derive the benefits.
While there are thousands of research papers available on the medicinal aspects of the Lingzhi this article primarily is to highlight the health giving aspects of this wonderful herbal remedy for ills of the modern living like stress, pollution and imbalances in food habits.

What is an Antioxidant?

For the few people out there who are not already aware, antioxidants are authoritative substances that are found in certain fruits and vegetables. Antioxidants are anti aging, which means that they allow you to stay younger longer with better health. They not only help you to stay look young but as well can slow down or even preclude certain illnesses and diseases.
If there is any substance that you should be interested with when it comes to your health, one of the top issues of all would be antioxidants. Most people have heard of antioxidants before and know that they are a good thing, but most people are not witting of just what they are and the wellness benefits they offer.
An antioxidant is a very authoritative thing, one that anyone interested about their wellness should be witting of. An antioxidant is a molecule that is equal to of deceleration or even wholly preventing the oxidisation of other molecules, viz. free radicals which are sober in the body and which can actually end up doing constipation to the body.
In other words, an antioxidant is something that helps by deceleration down or preventing oxidisation in the body and this can be very good for the wellness in a number of different ways. They can make a very prescribed contribution to your wellness and ameliorate your ecumenical state of wellness and well being.
They can also provide other benefits, such as to your whisker and skin, and so overwhelming foods that are high in antioxidants is plain one of the best things that you can do for your health.
Where to Find Antioxidants
There are actually quite an a few dissimilar foods that are high in antioxidants. If you want the best antioxidant ratio, one of the things you are departure to start overwhelming more is green tea. Green tea is made from sweet leaves and reportedly contains the peak density of brawny antioxidants named polyphenols.
These are substances that work by scavenging free radicals which are disconcerting compounds in the body that meddle with DNA or inherited material. If you want a food that is high in antioxidant levels you are emphatically departure to want to amplification your consumption of green tea.
Another food that has a high antioxidant level is fruit. Berries, actually, are all methamphetamine full of antioxidants. There is actually quite an a diversity of dissimilar fruits that contain antioxidants and this includes cherries, blackberries, strawberries, raspberries, crowberries, blueberries, black currants, pomegranates, grapes, oranges, plums, pineapples, New Zealander fruits and grapefruits. This fruits are all full of these antioxidants, and are departure to offer you optimal wellness benefits. They are also usable year round, which makes it easier for you to work them into your diet.
Vegetables such as kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger and red beets, dry fruits, legumes, daft and seeds, and cereals are all high in antioxidants as well.
There are certain antioxidant rich foods which contain more antioxidants than others, and it is these antioxidant food that you are departure to want to start including more in your diet.
Of all the dissimilar antioxidant food that there is out there, there are a few antioxidant food choices in particular that are departure to be worth feeding more of. One of the foods with the peak level of antioxidants is dark chocolate.
Dark chocolate is produced by the chocolate bean, which is known to be jammed full of antioxidants. Hot tea was thought to contain the preeminent amount of antioxidants but it was new proved that this was in fact not true and or else dark java does.Dark chocolate, like red wine, is said to be able to protect against substance disease, and total bring down the amounts of free radicals in your body.
The benefits of this antioxidant food are actually plentiful. They give you anti senescent protection against degenerative diseases and help to slow the senescent process of your skin, cells, tissues and organs.
If you are bemused on this thing you should verbalize to a nutritionist. They are trained professionals in this area and will be able to offer you a net ton of worthily advice and data on this matter.
Antioxidants are able to provide stronger insubordinate immunity to flues, viruses, and infections, greatly reduced relative incidence of all cancers, bar of glaucoma and macular degeneration, reduced chance of cholesterol-oxidation and substance disease, and anti senescent of the cells in the body. They work by armed combat disconfirming free radicals in the body and this is authoritative because free rout oxidisation constipation is the basic cause of senescent and is as inauspicious and destructive to your body as rusty is to your car.
You can verbalize to your doctor or even a dietitian for more data on this, and to get a better idea of which foods contain the peak levels of antioxidants so you can amplification your intake of these foods in your dieting and see to it your optimal health.

Powerful Anti-Aging Secrets!

Many people have searched the world over looking for the fountain of youth. We all long for eternal beauty, free of wrinkles or the sagging of age. To answer this yearning, the market has been bombarded with creams and serums boasting the secrets of anti aging. Anti aging has become a market in itself and we have answered the call, purchasing our fill or at least the fill of our pocketbooks! However, perhaps the answer does not lie in a miracle lotion or cream, but in the life we live before we reach our advanced years.
Do not misunderstand, I am not suggesting we will forever be free from wrinkles if we live properly – at some point our skin will sag and we will show our age. Instead, I am suggesting our society is always looking for the quick fixes. To lose weight, we look for a miracle pill instead of eating right and exercising. On the same note, instead of eating properly and caring for ourselves, we look for the easy way out – something to rub on our faces to remove the evidence of the life we have chosen to live, or even worse, surgery to cut away and stretch out the skin we have chosen to disregard for so long.
On the other hand, why don’t we accept the creases that line our faces as trophies we have earned with the years we have endured on this Earth? Why is the exploration in search of anti aging so much more popular than the search for self-acceptance?
At the end of the day, when our eyes close for the final time, will it matter how many wrinkles line our faces, how tight our stomach muscles are, or the amount of gray in our hair? Will the pursuit of anti aging be a factor when age ceases to exist? Of course not. Perhaps we should spend our lives pursuing something that may actually proceeds us in death, instead of that which fades with lost memories.

Does Acai Berry Really Work?

Acai is one of the hottest products in the health and nutrition industry, and it is very difficult to go through a day where you do not see an ad online for one of many Acai products on the market. These ads promise amazing health benefits from the Acai fruit such as; anti-aging, cancer prevention, a boost of energy, and mood improvement. If true this would make Acai an amazing fruit...but is it too good to be true?
Being a long time Acai user I can emphatically say "YES!" Acai juice has made a dramatic difference in my life. It's the first thing I have to drink every morning and it gives me enough energy to accomplish all of my goals each day.
I used to be a huge Redbull drinker, but always hated the inevitable crash I would get just a few hours after drinking one. When you drink Acai berry juice you get that same boost of energy without the caffeine crash.
Since I prefer to get my vitamins from as many natural sources as possible, I consider the Acai berry my natural multivitamin. It contains high levels of essential fatty acids, is rich in amino acids (19 amino acids to be exact), and is a good source for vitamins A, B1, B2, B3, C and E. On top of that it is a great source of fiber and contains calcium, potassium, magnesium, copper, and zinc.
The high antioxidant content helps fight off cancer cells and helps you grow stronger, healthier, hair and will give you smooth, glowing, skin. The Acai berry also helps boost your immune system so you will get sick with the common cold and flu less often.
So, if you are asking "Does Acai berry really work?" the answer is a resounding "YES". The one thing you must watch out for is the free trial offers of Acai berry pills that are going around. These are scams that are selling you very low quality Acai powder, while charging you $88 each month.

How to Compare NutriSystem With the South Beach Diet

Nutrisystem is a diet plan that uses a healthy balance of good carbohydrates, proteins and fats so you can eat a variety of foods and lose weight. The South Beach diet, a plan created by cardiologist Arthur Agatston, restricts carbohydrates, bans unhealthy fats and suggests healthy ones. Comparing the two plans can help you to make an informed decision on the best particular plan for your lifestyle.

The NutriSystem Plan

1. Choose the NutriSystem plan for ease. Meals are prepared for you and shipped to your door, and the plan includes free online or phone counseling to help you reach your goals. There are programs designed for men and women of all ages and for vegetarians and Type II diabetics.

2. Look at the rules of the plan. With NutriSystem, all prepared meals offer the correct calories and nutrients. You add fresh fruits and vegetables and don't have to think about the rest of the preparation.

3. Compare the work involved. Everything is already done for you with NutriSystem so there is almost no work involved except making sure you stick with the plan.

4. Check the cost of the plan. NutriSystem charges for meals and snacks and shipping, but it often offers discounts and free meals for signing up. You can also save by signing up for the Auto Ship plan.

5. See the results. NutriSystem allows you to follow plans losing less than or more than 10 lb. You can lose a lot initially, but you can expect to lose 1 to 2 lb. per week if you follow the program exactly.

6. Weigh the risks. Participants may gain weight back after going off this program since they don't learn how to prepare healthy foods themselves.

South Beach Diet Plan

1. Choose the South Beach Diet Plan if you don't want to completely cut out food groups and want a lifestyle change, not just a quick fix.

2. Look at the rules of the plan. The South Beach diet plan doesn't count carbs, but looks at how much sugar is in each carb, choosing those with a low glycemic index. The plan works in 3 phases with the first phase being the most restrictive, taking away all carbs. The second phase reintroduces the carbs in moderation and lasts until you hit your target weight. The third phase allows you to continue to eat normal foods in normal portions following the guidelines for life.

3. Compare the work involved. Instead of counting calories or maintaining strict portion sizes, you eat normal portions and snack strategically throughout the day, using suggested recipes and food combinations for the various phases.

4. Check the cost of the plan. There is no sign-up fee or meal cost. You buy the book and companion guide and visit the website for information. Then you buy and prepare the food yourself.

5. See the results. Weight loss may be dramatic in phase I of the South Beach Diet plan, and then continues at 1 to 2 lb. per week until you hit your weight loss goal. Staying on the plan for life means you keep your target weight and adjust as necessary with the tools provided.

6. Weigh the risks. Much of the weight lost in the induction phase is water weight, which can throw off your balance of electrolytes.

The Nutrient You Need Most

It's the least expensive item in your diet. It requires no preparation whatsoever. It can even be consumed without soiling any dishes. But most people do not get enough of it. What is it? It is water. The majority of us are dehydrated most of the time and don't even realize it.
Even mild dehydration inflicts stress upon our bodies. Plus it can trigger many unpleasant health problems such as kidney problems, weight gain, fatigue, and headaches.
The thirst mechanism in adults does not work as well as in children. Once we turn twenty-one, we do not perceive thirst as well as we did at twelve. Sometimes we even confuse thirst with hunger and eat when we should be drinking water. This, of course, results in unnecessary weight gain.
And drinking more water will bring about some weight loss without doing anything else. When you are dehydrated, you do not burn calories as fast as you could, and your metabolism is sluggish. Drinking more water helps your body burn stored fat.
In addition, drinking more water prevents fatigue. Dehydration slows down your circulation and causes a drop in blood pressure. This leads to fatigue.
Water is also good for your joints. Your joints' lubricating fluid is made up primarily of water. Water is also present in the soft discs in your spine as well as in the cartilage at the end of your bones. When you keep the joints, cartilage and discs well hydrated they do a better job of absorbing shock. Well-lubricated bones slip smoothly over one another without friction. This prevents joint and back pain.
And some of the grogginess you experience in the morning is due to lack of water. You are much better off to reach for a glass of water than a cup of coffee. Your brain is 4/5ths water. When the water levels drop in your body, it affects such tasks as processing information in your short-term memory and focusing on your work at hand. Your brain cells can't perform as efficiently if water levels are lowered even by a small amount.
Water can also prevent some diseases because it carries toxins away from your body.
Although for many years, nutritionists, researchers and doctors have recommended that people drink eight 8 ounce glasses or sixty-four ounces of water a day, scientists have now found that doesn't work for everyone.
The amount of water that you need to drink depends on your weight, your activity level and the weather. You need more water in hot weather because you perspire more. Active people also perspire more than sedentary people. So the new recommendations are that people drink half of their body weight in ounces. In other words, if a person weighs a hundred and fifty pounds, then they should drink seventy-five ounces of water a day. If it is unusually hot or they are very active, they would need more.
Milk, juice and caffeine-free teas count as part of your daily water quota. Caffeinated beverages do not as they are diuretics and increase the output of water from your body. Neither should alcoholic drinks be included in your daily liquid intake.
When determining the amount of water you drink, pay attention to the size of your glasses. Some glasses hold twelve ounces while others only hold six.
Sometimes we skimp on water because it is not conveniently available. Form the habit of carrying it with you, in the car or in your briefcase. That way you will always have something to sip on.
And even if it is a little extra trouble, your body will thank you.

How Can Fat Be Essential?

Did you know that some fats are essential to the body? Yes, there are some fats that our body cannot produce which means that we must get them from our food. Perhaps you’ve heard of omega-3 fatty acids and omega-6 fatty acids. These are both considered essential and must be supplied by the foods we eat.

What do they do? Well, the omega-3 fatty acid, for example is used for the production of healthy cell membranes and for the production of a class of hormones called prostaglandins. You know how aspirin and acetominophen are anti-inflammatories? So are the prostaglandins that our bodies produce from omega-3 fatty acids.

Now, we need the omega-3’s and the omega-6’s to be in the proper combination to be most effective to us. Empirical evidence shows that the proper ratio is about 4:1 between omega-6 and omega-3 fatty acids. What do you suppose our average diet gives us? About a 20:1 and up to a 40:1 ratio; not even close to the optimal ratio.

Why is the balance so out of whack? Well, our normal diets are rich in omega-6 fatty acids. We get them from meats, dairy products, and processed foods. We eat a lot of those foods on average. We get omega-3 fatty acids from certain vegetable oils such as flaxseed, canola, and soybean. And we get omega-3 fatty acids from cold-water fish such as mackerel, sardines, salmon, and tuna.

Eat more fish! You’ve heard that said before, and now you know why.

Especially the salmon. It is especially rich in the beneficial omega-3 fatty acids. Salmon , or any of the other omega-3 rich fish (but what tastes better than good salmon?) should be consumed at least once a week.

In order to get the omega-6 vs. omega-3 ratio in order, decrease your consumption of the saturated fat from meats and dairy products and increase your consumption of fish such as salmon.

Do you know how else you will benefit from increased consumption of omega-3 fatty acids? Your cholesterol level will improve. You see, the essential omega-3 fatty acids have the ability to help decrease your total cholesterol and your LDL cholesterol level. The LDL cholesterol is the so-called bad cholesterol. So you will improve your cholesterol levels by adding a better balance of omega-3 fatty acids to your diet.

Not surprisingly, the omega-3 fatty acids can be heart healthy. Several diseases show improvement when patients increase their intake of these essential fats. Check out Dr. Ray Strand’s important book for citings of clinical studies of omega-3. The book is titled, “What Your Doctor Doesn’t Know About Nutritional Medicine May Be Killing You.” It’s a wonderful book and should be a standard reference volume in your nutrition library.

Eat well, take appropriate supplements, and stay healthy.

My first post

This blog is for providing tips to people who need help eating right, exercising, dieting, what products are good or not, and my daily experience with fitness programs, diets, and supplements. I will provide at least 2-4 tips everyday, also log my current fitness program.

The Top 10 Ways to Improve Your Diet, Your Health & Your Life!

Because I believe diet and exercise are so important, I'm often frustrated with the recommendations I receive. Nutrition and natural health ideas are often so negative (don't eat this, watch out for that) or so rigorous (be sure to eat some raw, natural, organically grown vegetable I've never heard of) or so complicated, I end up ignoring them. And yet, I know diet is critical to my health and well-being, so I made up my own rules. My objective was simplicity, so all of you with greater will-power and more discipline, cut me some slack, OK? For the rest of us, I hope you find them useful.

1. Eat less. I used to eat until I was full, and then snack as a hobby. And, sometimes I still do. But, more and more, I decide when I've eaten enough, leave room for a treat later, and simply choose to eat a little less. I think it helps.

2. Drink more water. I used to try to drink 8 glasses a day, but I usually ended up either losing count…or just going to the bathroom a lot. Now, on my way to the table I stop by the sink and grab a glass of water. I figure that's more water than most people drink, it probably helps me eat less (see Rule #1), and sometimes it reminds me to drink even more. Close enough.

3. Eat more fruit. Benjamin Franklin said, "An apple a day keeps the doctor away." I just know apples, a banana, some grapes or something "exotic" like a mango or a kiwi tastes good, and it's the fastest, most portable and convenient food I've found. A handful of those little baby carrots beats a sandwich by a good 90 seconds!

4. Eat your vegetables. Yeah, still listening to my mother. But on the positive side, they're so easy! No sauces, no mixing or blending or nothing! Raw, steamed or microwaved, they're great for adding color to a meal (greens, yellows, and beans in all sorts of colors). I know fresh and organically grown is best, and sometimes I buy them that way….

5. Eat more rice and baked potatoes. I score points with my doctor, my "significant other" and again, it's about the easiest cooking I've figured out.

6. Stretch when you feel like it. I used to follow a routine that recommended stretching and yoga for about 30 minutes every morning. Wonderful stuff! Very healthy. And someday I'm going to give it another try! For now, every morning, and several times during the day, I stand up and try to reach the ceiling. I bend, twist, shake my shoulders, breath deep, whatever seems to feel good at the moment. Then I get back to work.

7. Avoid exercise and elevators. OK, I believe jogging and sweating and lifting weights are good for me. And I do some of it. But I also find it useful to walk around the block to get the mail (the box is across the street) or take the stairs instead of the elevator. I walk the dog, push the lawnmower and play tennis and golf with my friends. That way I figure I'm exercising and leaving the gyms open for the rest of you.

8. Spend time with friends. Talking, sharing dreams, giving and receiving support, solving life's great mysteries and debating politics or religion with a friend does wonders for the soul. And, hugs are good. And if you have a life-partner, I find talking regularly seems to avoid a number of other problems, as well!

9. Laugh every day. Tell a joke, wrestle with your dog or play with the kids next door, but have some fun! Life's short.

10. Plan for dessert! At the end of the day, I really like something special to top it all off. So, I plan for a bite of chocolate or a cup of low-fat pudding or yogurt or a handful of fresh grapes. It sure seems to beat restlessly searching the cupboards and refrigerator for "something" and ending up with a big bowl of ice cream!

Finally, a few words of experience. It's OK to "slip" once in a while. At least it better be OK...I seem to do it periodically. Just get up again tomorrow, make the rules simpler, more fun or more appropriate for your situation and get right back on! I don't think the objective is perfection -- there's no point in having a heart attack getting all stressed out about the rules! Just go have some fun!