Health for Real People

Read This if You Suffer from Mouth Ulcers

2007-04-25T17:08:00.002-06:00

A few months ago I wrote an article admitting that I brush my teeth with soap, explaining some of the reasons why. You can read that article here.

Something I did not include at the time was the fact that I have always suffered from mouth ulcers, and that the incidence of those has markedly decreased since I started using the tooth soap to brush my teeth. Well, recently I got a sample of new toothpaste in the mail and, by golly, I tried it. Yum, it tasted good and foamed up nicely. After a couple of brushings, though, I began to notice a couple of swollen areas on my lips, one on the top and one on the bottom. I recognized the beginnings of those old, too-familiar aphthous mouth ulcers and immediately stopped using the toothpaste. The swollen bump on my lower lip went away within a couple of days; the one on my upper lip is now a tiny aphthous ulcer. (Sigh.) When will I learn.

I happened to hear a doctor on a radio talk show recently mention that an ingredient in toothpaste called sodium lauryl sulfate has been linked to mouth ulcers and I decided I would do some google searching. I’m reprinting an article below from mouthulcers.org that explains that connection. I thought it was an important article and wanted to share.

Toothpaste and SLS
Sodium Lauryl Sulfate (SLS) is found in almost all readily available toothpastes, and mouth washes. It is what makes the toothpaste go all nice and foamy when you brush your teeth, however, there is nothing else nice at all about putting this chemical in your mouth!
Also known as: Sodium dodecyl sulfate, Dodecyl sodium sulfate, Lauryl Sodium Sulfate, Sodium Laurylsulfate, Sulfuric acid monododecyl ester sodium salt.
Sodium Lauryl Sulfate is a cheap anionic surfactant used in cosmetics and industrial chemicals as a cleansing agent (it is a detergent).
In absorption, metabolism and excretion studies Sodium Lauryl Sulfate has had a degenerative effect on the cell membranes because of its protein denaturing properties. High levels of skin penetration may occur at even low use concentration. Residual levels are maintained in the heart, the liver, the lungs and the brain from skin contact.
It is momentarily comforting to know that SLS is used routinely in clinical studies - until you realise that SLS is used as the "Standard Dermatological Irritant" by which others irritants are measured! Thus, despite being the number one active ingredient in virtually all soaps, shampoos and cleansers, the sole purpose of using SLS in clinical studies is to cause skin irritation that can then be used to identify the properties of other chemicals!
Still other research has indicated SLS may be damaging to the immune system, especially within the skin. Skin layers may separate and inflame due to its protein denaturing properties.
SLS is a contributory factor in the occurrence of mouth ulcers for a lot of people, avoiding it has definitely reduced the frequency and severity for me. For some people, eliminating SLS has completely eliminated their ulcers. If you suffer from recurrent mouth ulcers, it is certainly worth switching to an SLS-free toothpaste - use it exclusively for a couple of months and see if it helps.
To read more simply type "SLS irritant" into the Google search box.
SLS is not the only irritant, some toothpaste manufacturers use other detergents which can also cause problems, make sure yours doesn't have any other horrid ingredients in it, Protect Your Mouth.

It’s back to the tooth soap for me and I am happier – and healthier – for it. If you suffer from mouth ulcers as I have, you may want to read about and try tooth soap, too.

Chutney Chicken Wrap

2007-04-21T18:59:00.000-06:00

This recipe is from Denise Austin. I fixed it this evening and absolutely loved it. I actually heated the tortillas and served it for dinner with a salad on the side.

Chutney Chicken Wrap

Makes 4 Wraps

Chutney is the secret ingredient that pumps up the flavor of these wraps. Brown-baggers can make these the night before, then keep them well-chilled for a satisfying lunch.

Ingredients:
2 tablespoons chutney
1/4 cup low-fat mayonnaise
4 low-fat tortillas (8" diameter)
4 large red lettuce leaves
2 cups shredded cooked chicken breast or 8 ounces sliced smoked turkey breast (from the deli)
1 cup finely shredded carrots

To Make:
Mix the chutney and mayonnaise in a small bowl. If you have time, cover and refrigerate for 20 minutes for the flavors to develop.

Spread a scant 1 1/2 tablespoons of the chutney mixture on each tortilla. Top each with a lettuce leaf, 1/2 cup chicken or 2 ounces turkey, and 1/4 cup carrots. Roll the wraps tightly and cut in half diagonally.

Per wrap: 269 calories, 30 g carbohydrates, 23 g protein, 6 g total fat, 53 mg cholesterol, 2 g dietary fiber, 471 mg sodium

Find more delicious recipes and healthy eating strategies on Denise Austin Fit Forever!

Healthy Easter Treats for Kids

2007-04-03T09:30:00.000-06:00

Easter is right around the corner, and that of course means plenty of
candy and treats for the kids. Not only does the Easter bunny bring
sweets in the form of chocolate bunnies and eggs and of course the
always popular marshmallow peeps, but the kids also receive plenty of
candy at school and from grandparents. As parents, we want to provide
our kids with some healthy alternatives to all this candy for Easter.
Not only is it better for our little ones, it also eliminates the
constant whining for candy, or the stack of sweets that
lasts until Halloween.

What can you do as a parent to switch out some of the sugary treats with
healthier alternatives? Quite a bit and we have compiled some of our
favorite ideas to get you started. Read through the suggestions below
and feel free to adapt and change things around to make it work for your
family.

Treasure Hunt

Start by making an Easter basket that you fill with inexpensive outdoor
toys. These could include jump ropes, bubbles, sidewalk chalk, gardening
tools and various balls or Frisbees. Other ideas are water bottles, bike
accessories (like a basket or a new helmet) and new sandbox toys. Of
course you can also include a few markers or crayons to use inside for
rainy days.

Now it's time to hide the Easter basket and set up a treasure hunt for
the kids. You can draw a map where x marks the spot where you hid the
basket, or set up a series of hidden clues for the kids to follow. The
hunt itself will be just as much fun as receiving all the fun outdoor
gifts.

Egg Filler Ideas

Plastic Easter eggs that you can fill yourself are another great idea
for healthy Easter treats. You can fill these eggs with small toys, a
few coins or even a couple of crayons. A pack of stickers is another
favorite in our house. Of course you can also fill these plastic eggs
with some edible treats. Add a handful of nuts, or some dried fruit.
One of our favorites is some homemade trail mix from dry cereal, nuts,
dried fruits and a few M&Ms.

Party Treats

If you are having a family get together or a party this Easter, try some
of these healthy Easter treats and desserts. Make some egg shaped jello
jigglers using egg shaped molds that you can find at most grocery stores
this time of the year. Fill Easter themed bags with plain popcorn and of
course set out some baby carrots that the kids can nibble on. They'll
love eating "just like bunnies".

The Easy Way Out

Even if you don't have much time to prepare homemade treats, you can
keep Easter healthy by making the right choices. Even retail stores are
catching on to the idea that parents want healthy treats. Our local
Wal-Mart carries plastic eggs prefilled with healthy treats, along with
alternatives such as matchbox cars, silly putty and bracelets. In the
Easter Basket provide a stuffed animal, toy, clothing, hair clips,
coloring books or other fun items that you know your child will enjoy.

Make a tradition

Ask the grandparents and other relatives who usually bring a treat, to
bring an Easter-themed book instead that your kids can enjoy for years
to come. Our family has a stash for both Christmas and Easter that we
pull out for the designated season and the kids always look forward to it.

Of course Easter isn't the only time to eat healthy. Cook a healthy meal for your family every single day and enjoy more time with your kids instead of planning what you will cook that night. Join the Healthy Menu Mailer and receive 7 healthy dinner recipes a week with a grocery list to go along with it. We make healthy menu planning easy and save you time and money along the way.

Eating Healthy Can Taste Good!

2007-03-17T10:47:00.000-06:00

One of the biggest reasons people don’t eat healthy foods is because they feel it won’t taste good. The problem is, if your health food doesn’t taste good, you’re eating the wrong health food. Just because something is good for you doesn’t mean it has to taste bland, boring, or completely gross. There are plenty of ideas out there for eating healthy without making sacrifices on taste Here are just a few of them.

Try new alternatives
The health food market has changed in recent years. Eating healthy is more popular; so a lot of new products and healthy alternatives are now available. Next time you’re at a health food store (and if you don’t go, you definitely should), look around at all the different options. There are now healthier versions of previously unhealthy foods. Why not try them; you might be pleasantly surprised with the taste.

Make your own food
It’s become so easy to buy food that’s frozen, boxed, or even already cooked for us. The problem is that convenient isn’t necessarily healthy, and the ones that are marketed as health food usually don’t taste that great. It’s much easier to have healthy food that actually has some flavor if you make it yourself. If there’s just no time, why not cook several meals on your day off and pop them in the freezer. That way you have the convenience of frozen food without the blandness and questionable texture.

Spice it up
Think food that’s good for you has to taste bland and boring? Not true. A great way to add taste without adding a lot of fat or calories is to add more spices. Salt is not the only seasoning you can add to your food. Try experimenting with different flavors till you find the ones you like the best

Get fruity
If you’re craving sweets, fruit is a great way to get your fix without binging on candy and chocolate. Instead of your normal afternoon snack, try an apple or another fruit you can easily toss in your purse. At dinner, you can add fruit as a dessert, side dish, or even put some into the main course. Fruit gives you lots of vitamins and minerals and it satisfies your need for sweets. Another great idea, if you own a juicer, is to juice various vegetables and then add fruit to flavor. You’ll be getting the added benefit of vegetables with the taste of fruit juice.

Don’t fall into the idea of believing diet food tastes bad. You can get food that’s good for you and tastes great, you just have to look a little harder to find it.

Garlic Lentil Soup

2007-03-17T10:44:00.000-06:00

Speaking of great-tasting food that's good for you, here's a recipe that's perfect for this time of year.

Garlic Lentil Soup

Ingredients:

1 cup of red lentils, rinsed and drained
2 onions, finely diced
2 garlic cloves, crushed
1 carrot, peeled and finely sliced
2 tablespoons olive oil
2 bay leaves
½ teaspoon dried oregano
7 cups vegetable stock
Salt and black pepper

Instructions:

Place all ingredients except the salt and pepper into a large soup pan. Bring to a boil and then lower heat and simmer for approximately 1 hour. Stir occasionally to prevent lentils from sticking to pan. If soup thickens and lentils are still not tender, add a little extra vegetable stock.

Remove the bay leaves and add salt and pepper to taste. Serve the soup into warm bowls and serve with a whole wheat or seed roll.

Spring Ahead with Melatonin-rich Cherries

2007-03-08T17:45:00.000-06:00

Eating Melatonin-rich Cherries May Help Regulate Your Internal Time Clock After 'Losing' an Hour of Sleep

NEW YORK, March 5 /PRNewswire/ -- Our clocks may spring forward on
March 11, but our body's internal time clocks often take longer to adjust.
Experts say we may find help with a surprising source of melatonin:
cherries.

Melatonin is produced naturally by the body in small amounts and helps
regulate your sleep-wake cycle -- helping to induce sleepiness at night and wakefulness during the day. Recent studies have revealed that tart cherries are one of the few known food sources of melatonin. Tart cherries are the variety of cherries that are sold year-round as dried, frozen and juice.

"Even a slight increase in the melatonin level in the body can improve
the body's circadian rhythm or sleep patterns," said Russel J. Reiter,
Ph.D, a nutrition researcher at the University of Texas Health Science
Center and one of the world's leading authorities on melatonin. Reiter also is co-author of the book "Melatonin" (Bantam). "We've learned that
melatonin from food enters the bloodstream and binds to sites in the brain
where it helps restore the body's natural levels of melatonin, which can
help enhance the natural sleep process," said Reiter.

Beyond the benefits of resetting the body's internal time clock when we change our clocks, melatonin also may be helpful for treating jet lag for international travelers, for new parents who are up all night and for late-shift workers trying to adjust to a new schedule. Increasing melatonin also has been shown to help with sleep-onset insomnia in older adults with a melatonin deficiency.

"By age 30, blood levels of melatonin begin to decline and by age 60,
levels can be significantly lower, which may account for the sleep
disturbances that often occur with aging," Reiter said. "If eaten
regularly, tart cherries may help regulate the body's natural sleep cycle
and increase sleep efficiency, including decreasing the time it takes to
fall asleep."

Melatonin supplement pills have been heavily promoted in health food
stores, pharmacies and on the internet as a sleep aid. But Reiter and other experts suggest food sources of melatonin, such as cherries, may be a better alternative for boosting the body's own supply of melatonin.

Research conducted by Reiter and colleagues at the University of Texas
Health Science Center found that a handful of cherries contain more
melatonin than what is normally found in the blood. Cherries are believed
to be one of the most concentrated sources of melatonin. Bananas, corn and
oats supply melatonin but in considerably smaller amounts.

Increasing melatonin may do more than promote a restful sleep.
Melatonin is a potent antioxidant that has been extensively studied in
recent years for its role in reducing inflammation and fighting free
radicals in the body, which is linked to increased cancer risk.

A new study published in the journal Free Radical Research that was
conducted by Reiter and colleagues at the University of Granada in Spain
found that melatonin neutralizes the oxidative and inflammation process
caused by aging, thereby suggesting that melatonin may play a role in
delaying the effects of aging.

Based on the findings of this study, the authors suggest that daily
melatonin intake in humans from the age of 30 or 40 could potentially help
delay illnesses related to aging.

For more information on melatonin and cherries, visit www.ChooseCherries.com.

Cherry Oatmeal Muffins

2007-03-08T17:38:00.000-06:00

Before you "spring ahead," get your melatonin here!

Cherry Oatmeal Muffins
Perfect for breakfast-on-the-run or lunchbox treats.

Ingredients:
1 cup old-fashioned or quick cooking oats, uncooked
1 cup all-purpose flour
1/2 cup firmly packed brown sugar
1 1/2 teaspoons baking powder
1/4 teaspoon ground nutmeg
3/4 cup buttermilk
1 egg, slightly beaten
1/4 cup vegetable oil
1 teaspoon almond extract
1 cup frozen tart cherries, Coarsely chopped
Granulated sugar (about 2 tablespoons)

Directions:
Put oats, flour, brown sugar, baking powder and nutmeg in a large mixing bowl; mix well. Combine buttermilk, egg, oil, and almond extract in a small bowl. Pour buttermilk mixture into oats mixture; stir just to moisten ingredients. Quickly stir in cherries (it is not necessary to thaw cherries before chopping and adding to batter.) Spray muffin pan with non-stick spray. Fill muffin-cups 2/3 full. Sprinkle with granulated sugar. Bake in a preheated 400 degree oven 15 to 20 minutes, or until golden brown. Makes 12 Muffins

Nutrition Info:
Nutrition Facts per muffin: 166 cal., 6 g total fat (1 g sat. fat), 25 g carbo., 19 mg chol., 3 g pro., 1 g fiber, 75 mg sodium. Daily RDA values: 2% vit. A, 0% vit. C, 6% calcium, 6% iron.

Recipe from www.ChooseCherries.com

Pineapple Banana Mama Smoothie

2007-03-01T15:38:00.000-06:00

Half a pineapple, peeled and chopped
2 small bananas, peeled and chopped
1 peach, stoned and cut into quarters

Tip: It is really up to you whether or not you peel the fruit. If you’re using organic fruits then it’s a good idea to leave the peel on as it contains lots of vitamins and nutrients. If you’re using non-organic fruits, then it may be best to peel them before using.

Blend all the fruit until smooth and enjoy! For a healthier smoothie try throwing in a little spirulina powder or a few flax seeds before blending. These are great super foods that you can find at your local health food store.

Fruit Facts:

Pineapples are great sources of thiamine and riboflavin which help produce energy. If you need a boost, pineapple is a good choice. Pineapples are also high in vitamin C.
Bananas are rich in potassium, great for lowering high blood pressure. Perfect at the end of a stressful day.
Peaches are a good source of vitamin C and are great for removing toxins from the body.

Four Exercises You Can Do at Your Desk

2007-03-01T15:25:00.000-06:00

If you’re reading this, you are probably sitting at a desk – and you’ve probably been there awhile. It’s been a fairly recent development in human history that many of us sit at desks all day and aren’t up performing physical activity. The human body wasn’t designed to just sit around, which is partially why obesity and other health concerns related to physical inactivity have become such a problem. The good news is, being strapped to a desk all day doesn’t mean you can’t perform activities to stay healthy. Here are four simple exercises you can do to stay active without leaving the comfort of your cubicle.

Quick Cardio
In order to keep your heart healthy, you have to elevate your heart rate often. While it’s best to get it up and keep it up for at least 20 to 30 minutes, every little bit counts. If you have five minutes free during the day, that’s enough to get the blood pumping. Here’s a great way to get your blood moving without having to leave your chair. First, pump your arms up and down above your head for 30 seconds. Next, tap your feet rapidly back and forth like you’re trying to run in place. Now alternate these back and forth for about five minutes.

Arm Stretches
Stretching your arms and wrists is a great idea if you sit at a desk, typing at the computer all day. Here are some wrist and arm stretches that can be done quickly and easily, helping to relieve stress and avoid all-too-common repetitive motion injuries. First, extend your arm in front of you with your wrist bent back so your palm is facing out. Use the other arm to pull back your hand; you should be able to feel your whole arm stretching out. After repeating this exercise with both arms, press your palms firmly together in front of you. Be sure to keep your elbows bent and lifted. Bend your wrists back and forth, pushing with your hands.

Leg Lifts
Constantly staying in the same position all day, whether sitting or standing, can be damaging to your legs. This simple exercise will help increase leg circulation and improve the health of your legs. While sitting in your chair, simply extend one leg until it is straight. Hold, then return it back to the floor. Continue this exercise for a few minutes, alternating legs. Lift one leg a few inches off the floor while keeping your knees bent. Again, you should hold and release, then repeat for a few minutes with both legs.

Back Stretches
Sitting or standing on your legs all day can not only damage your legs, it can be murder on your back. The best way to relieve back pain at work actually takes no extra time out of your day, it just requires a bit of concentration. Just make sure you use proper posture throughout the day. Sitting straight up in your chair all day without slouching can cause long term relief of pain. If you need temporary relief of back pain, simply arch your back by pulling your stomach forward and bending your shoulders back. Another great way to stretch your back is to keep your lower body facing forward in your chair while turning around with your upper body.

While these exercises aren’t going to give you a killer body, they will help you feel better and make you healthier. So whether your office is at work or at home, remember to take an occasional break to fit in exercise, even if it is while you’re still sitting at your desk.

Omega-3 Fatty Acids: Why Fish Oil is Good for Your Heart Health

2007-03-01T14:49:00.000-06:00

Cardiovascular disease is a big problem in this country. With obesity and diabetes throughout the population at staggering highs, cardiovascular disease is more prevalent. Clogged arteries are leading to strokes and death. Plaque-riddled coronary arteries are leading to thromboses and heart attacks. Research shows that controlling the diet is the best way to reduce a person’s risk for these types of health problems.

In the past decade, researchers have been studying fish consumption and the benefits it brings to the body. Fish and fish oils have been shown to decrease the negative effects of cardiovascular disease on the human body. The way this has been done is through the consumption of omega-3 fatty acids. But what are omega-3 fatty acids and how do they help to treat patients with cardiovascular disease and those with risk factors for cardiovascular disease? Read on.

Omega-3 fatty acids are found naturally in fish, their oils, and plants sources, such as flaxseed, canola, soybeans, and the oils of each. There are three types of omega-3 fatty acids: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha linolenic acid (LNA). DHA and EPA have the most benefit on the heart and its health. LNA is found mainly in plant sources. DHA and EPA are found in fish that are have a high fat content, but low saturated fat content. These fish, the recommended ones, include mackerel, salmon, trout, and tuna.

The recommended dose of omega-3 fatty acids is at least two to three days a week from natural sources such as those named above. Consuming fish and plant sources on a regular basis seems to reduce the risk of that person developing the precursors to cardiovascular disease and its related conditions. Change in diet alone may be enough if you have never been diagnosed with any heart-related abnormalities.

For those individuals with a history of cardiovascular disease, fish consumption is recommended. Depending on how advanced their condition, supplements of DHA and EPA may be prescribed by the doctor. As with any supplements, make sure that you get the doctor’s okay before taking them, because they could do more harm than good if too much is used.

Research shows that with increased consumption of omega-3 fatty acids in fish and fish oil:
- The incidence of blood clots causing sudden heart attacks is decreased.
- Blood pressure lowers.
- Arterial plaque growth is retarded.
- The level of triglycerides in the blood is lowered.
- The incidence of cardiac arrhythmias is decreased.

More research still needs to be done to investigate any other properties of omega-3 fatty acids on the body, but for now we know that fish and fish oil certainly appear to help keep the heart pumping and the blood flowing. So make sure you get your two 3-ounce servings of fish per week or consider taking a fish oil supplement regularly. Your heart will thank you for it.

Do you HAVE to exercise to lose weight? Maybe not!

2007-02-22T17:50:00.000-06:00

I'd love to read comments on the following news article. What do you think?

(From Yahoo News)

No need to diet AND exercise to lose weight?

NEW YORK (Reuters Health) - A new study debunks the widely held belief that diet plus exercise is the most effective way to lose weight. Researchers report that dieting alone is just as effective as dieting plus exercise.

"For weight loss to occur, an individual needs to maintain a difference between the number of calories they consume everyday and the number of calories they burn through metabolism and physical activity," Dr. Leanne Redman of the Pennington Biomedical Research Center in Baton Rouge, Louisiana, explains in a press release.

"What we found was that it did not matter whether a reduction in calories was achieved through diet or burned everyday through exercise."

Thirty-five overweight but otherwise healthy adults -- 16 men and 19 women -- completed the 6-month study. Twelve were assigned to a diet-only group; they reduced their calorie intake by 25 percent. Twelve were assigned to diet plus exercise; they reduced their calorie intake by 12.5 percent and increased their exercise by 12.5 percent. The remaining 11 subjects made no significant diet or exercise changes.

Redman and colleagues found that the diet-only group and the diet plus exercise group lost roughly the same amount of weight, albeit by different means. They lost about 10 percent of their body weight, 24 percent of their fat mass and 27 percent of their abdominal "visceral" fat -- the deep internal fat linked to heart disease risk.

Therefore, if the goal is purely shedding pounds, diet or exercise will work, according to this study. However, as the researchers point out, regular exercise can improve aerobic fitness and lower the risk of heart disease, diabetes, and certain types of cancer.

The study also found that exercise did little to tone specific areas of the body. Fat was reduced consistently across the whole body and not more in any one trouble spot.

"Our study then would indicate that weight loss cannot override the way in which any individual stores fat. Perhaps an apple will always be an apple, and a pear, a pear," Redman concludes.

This suggests that people are "genetically programmed for fat storage in a particular pattern and that this programming cannot be easily overcome by weight loss," the authors note in the Journal of Clinical Endocrinology and Metabolism.

SOURCE: Journal of Clinical Endocrinology and Metabolism 2007.

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Fun, Affordable, and Effective Exercise with a Fitness Ball

2007-02-17T17:44:00.000-06:00

Exercise equipment and memberships at gyms can be expensive. If you wish to exercise at home inexpensively, why not choose a fitness ball? Along with a DVD showing you how to use the ball, it’s easy to add this exercise to your routine. Averaging around $19.99, you can purchase a quality fitness ball online. Here are some features and workouts which you may find on the accompanying DVDs.

The Valeo Body Ball seems to be the fitness ball of choice. It is part of the successful Fitness Gear line of products. Each exercise involves several muscle groups for total body workout. It is recommended by top fitness trainers and physical therapists. The ball improves balance, coordination and flexibility and promotes a healthier posture. The package includes a wall chart of step-by-step instructions for a complete body workout program. It even comes with a high volume air pump.

There are three 10-minute workouts which can be done individually or combined since they focus on different areas. The first concentrates on the lower body with squats while holding the ball, balancing on it for and squeezing it with the upper thighs. The second tones the arms and back by lifting dumbbells while sitting or leaning on the ball and using it for pushups. The final routine is specifically for the abs: sit-ups, curls, yoga's plank and downward dog. Weights are recommended for the second routine.

An exercise ball is also recommended by physical therapists to alleviate lower back pain. Considered durable and well priced, consumers boast they can perform core strengthening exercises without pain. Others claim they feel the burn in their abs and arms using the fitness ball.

Still others claim that these workouts are fast and effective. There are many creative uses for the ball in all of these workouts. Those who have purchased the DVD state that the upper body segments requires heavy and light weights; however, using five pound weights is effective, especially when used the first few times. Some of the exercises are difficult the first time, but there are alternatives for beginners. Many of the exercises in all the workouts require good balance and core stability.

All in all, a fitness ball is an inexpensive and effective piece of exercise equipment. Check out the Valeo Body Ball and the variety of fitness balls online, and add a DVD so that your exercise routine will be an enjoyable one.

Baked Brown Sugar Apples

2007-02-17T17:15:00.000-06:00

This is the perfect healthy, light dessert for winter days. Delicious as is, or with a scoop of low-fat frozen yogurt.

Ingredients:

4 Granny Smith apples
1/4 cup chopped pecans
2 tablespoons brown sugar
1/4 cup raisins
Cinnamon for sprinkling

Preheat oven to 325F. In a bowl, combine the raisins, pecans, brown sugar and cinnamon. Wash and core each apple and place in a baking dish. Divide the brown sugar/raisin mixture into four parts and fill each apple with the mixture. Bake approximately 40 minutes or until tender.

Exercise - Important Treatment During Menopause

2007-02-17T17:01:00.000-06:00

We all know that getting enough exercise is a vital part of staying healthy. What you may not know is that the older you get, the more important it is for you to work out regularly. As your body starts to change, you not only may experience hot flashes and mood swings, you’re also at a higher risk for dangerous diseases. The good news is that many menopausal and perimenopausal symptoms can be relieved, even stopped, through regular physical activity.

Exercise helps prevent loss of bone mass. One of the biggest concerns for women approaching menopause is the loss of bone mass. This can lead to osteoporosis and other serious consequences. Many doctors suggest getting plenty of calcium to help prevent bone deterioration, but this is just the first step. Getting regular, weight-bearing exercise is also essential for maintaining good bone health. If you’re not in very good shape, walking or other light exercise can be enough to get started. You should eventually work yourself up to resistance training. This is the best way to slow or even stop loss of bone mass. You should also consider adding flexibility training; being limber will keep you from getting injured sometime down the road.

Exercise helps fight heart disease. Along with osteoporosis, women who have reached menopause are also at an increased risk of developing heart disease. Many women assume that only men are at risk, but heart disease is a top killer of women as well as men. Plus, women are less likely to know they’re having a heart attack, so they don’t get treatment as quickly. Regular aerobic exercise can do wonders for keeping your heart in good shape. Even if you aren’t going through menopause yet, getting regular exercise is a great way to keep your heart healthy for a long time.

Exercise helps ease mood swings. Another common symptom of menopause is mood swings. As estrogen levels fluctuate, so do your emotions. And unlike mood changes due to your menstrual cycle, menopausal mood fluctuations are much less predictable. Exercise can work to ease symptoms of depression, decrease mood fluctuations, and decrease irritability. Exercise helps you to be more emotionally stable so you can worry about more important things.

Exercise helps prevent weight gain. With the onset of menopause, many women gain weight. While it’s usually not a substantial amount, it can increase the risk of certain weight-related diseases, such as diabetes. Regular exercise can help you keep your weight in check, reducing the risk of serious health problems in the future.

Exercise helps relieve menopausal symptoms. If your biggest concern about menopause is the immediate physical symptoms, exercise is a great cure for you, too. Many women notice relief from hot flashes and other physical symptoms when they participate in a regular exercise program.

Sure, exercise takes some planning and work, but your health is worth it, so for relief from those signs and symptoms of menopause and for overall better health as you age, get up and get moving.

Denise Austin Fit Forever

Music Helps You Stick to Your Workout

2007-02-05T18:52:00.000-06:00

(by Jorge Cruise in USA Weekend)

It turns out music can be for more than just your ears. A study by Fairleigh Dickinson University says people who listen to music while they exercise are more likely to stick to their workout plan. The study also found that listening to music led to significantly more weight and body fat loss.

But how can just a little Janet Jackson make such a big difference?

"Music is a powerful motivator," says Christopher A. Capuano, director of psychology at Fairleigh Dickinson. "It is also effective at distracting from the negative associations of exercise, such as physical exertion, heavy breathing and perspiration."

Capuano notes that upbeat or fast-tempo songs are better for more strenuous exercise. Most important? Listening to what you like best.

Tone Those Muscles, Lose More Weight

2007-02-01T15:30:00.000-06:00

Sure, exercise is important for losing weight. In fact, weight loss without increased activity is impossible for many people. But the type of exercise you do can make your weight loss even more significant. While cardio workouts are great for getting the heart pumping and the calories burning, you need to build muscle mass if you want those calories to keep flying off while you’re sitting around doing nothing. That’s why it’s important to do exercises that tone your body while you exercise.

Adding a pound of muscle mass will cause you to burn up to 50 extra calories per day, even when you’re just sitting down. Imagine how much faster you could lose weight if you replaced 10 pounds of fat with muscle. Plus, on a normal diet, you lose muscle mass along with the fat. This slows your metabolism and causes you to gain weight when you eat normally again. If you add muscle mass instead, you keep burning more calories and are more likely to keep the weight off.

Exercises like running, biking, and swimming can burn hundreds of calories per hour, but have much less benefit after the exercising is done. While they can increase muscle mass, the increase is not nearly significant as lifting weights. Weightlifting burns fat while you work out, and continues to burn after you stop. And the more weight you can lift, the more calories you’ll burn each time. This means the stronger you get; the faster you’ll burn through your fat reserves.

With many exercise programs, doing too much too quickly can be dangerous. This is especially true with weight training. Using too much weight can not only stress your muscles, it can also cause permanent damage to tendons and ligaments, not to mention the dangers of being crushed or trapped by extreme weight. When using weight training, always start slow and build your way up. And remember to use a spotter when lifting significant amounts of weight. Just a beginner? You may be surprised how much muscle you can begin to build by doing simple lifts or curls with even one or two-pound weights.

Remember that weight training should not replace a cardio workout. For best results you should alternate between aerobic exercise and weight training. This gives you the benefits of both to power maximum weight loss.

Quick Chili Shrimp Pasta

2007-02-01T14:40:00.000-06:00

2 cups of cooked, peeled, and ready to eat shrimp
1 clove garlic crushed
1 tablespoon seeded and chopped chili
1 tablespoon olive oil
Juice of one lemon
Fresh chopped parsley to garnish
Salt and pepper to taste
Whole wheat spaghetti for four

Cook and drain the spaghetti according to package instructions and set aside.

Heat the olive oil in a nonstick pan and add the garlic and chili, stir over low heat for approximately 1 minute. Add the lemon juice and shrimp and heat through for a minute or so. Toss the mixture and spaghetti together, add salt and pepper to taste and garnish with a little parsley and serve.

*Low GI, low fat

Herbs to Help With Sleep

2007-01-27T10:21:00.000-06:00

It seems like every time I turn on the TV lately, I see an ad for another new prescription sleep aid. You can find them from your pharmacist and over the counter in every shape and size. It’s as if there’s a perfect sleep aid for every occasion, but what if you don’t want to take dangerous and possibly addictive chemicals to get yourself to sleep every night?

If you’ve tried all the popular sleep remedies and nothings works for you, consider a trip to your local health food store where you can find a great assortment of natural herbal supplements. While most of these remedies have not been clinically tested, they have been used for years in various cultures to help people naturally relax and get a good night’s rest. Check out these common herbal sleep remedies, one of which is bound to help you finally get some rest.

German chamomile. This is probably the most widely publicized herbal sleep aid in recent years. Simply brew the tea and drink to relax yourself into a peaceful sleep. The best part is that it’s safe to drink during the day when you just need to unwind, something no medical sleep aid can claim.
Lemon balm. This is an herb often used in gardens for its fresh, lemony scent. Lemon balm is a great herb to calm your nerves. You can find it as a tea, in capsules, or as a liquid extract. This makes it extra convenient for every situation.
Valerian root. This is one of the oldest and most widely used herbal sleep remedies. Unlike many other herbs, valerian root has been the subject of several clinical trials where it was found to help people fall asleep faster and get a more restful night’s sleep. It is also available in tea, pill, or liquid form.
Catnip. Sure it sounds crazy, but the herb that makes your cats go wild can actually calm you down and prepare you for sleep. Catnip contains chemicals similar to those in valerian root. In addition to being a sedative, catnip can also help with indigestion and heartburn. It can be enjoyed as a tea or taken in liquid extract form.
St. John’s Wort. This herb not only helps you fall asleep at night, it has also been indicated for treatment of anxiety and depression. Just be sure to take the prescribed dosage because too much can be harmful.
Lavender. This is a safe relaxing herb that is so powerful, it has been shown to reduce and sometimes completely counteract symptoms of caffeine use. Lavender is so convenient because it comes in tea or as an essential oil that can be massaged on, put into a bath, put on cotton balls to infuse into the air, or simply put on your pillow. Lavender oil is not only a great way to calm yourself, it’s also safe for use on children and babies.

You should remember that herbs are generally slower acting than modern medicine, so they may take days or even a couple weeks for you to feel the full effect. Also, just like with any other medication, you should consult your doctor before taking any of these remedies, especially if you’re on any prescription medications. Sweet dreams!

Helpful Tips for Getting a Good Night's Sleep

2007-01-27T10:02:00.000-06:00

Now that we know that sleeping well can help us lose weight, it’s time to address things we can do to help us get a good night’s sleep. Most of us have experienced nights when we just couldn’t get to sleep or kept waking up in the middle of the night. While one night of not sleeping can be annoying, persistent insomnia can have negative consequences on our work, personal relationships, and health. If you just haven’t been able to get a good night’s sleep, here are some tips and tricks you can use to catch some zzz’s.

To get proper sleep at night, first watch what you eat. Here are some eating tips for you to sleep on.

Avoid caffeine and other stimulants. You may think you’re okay if you don’t drink caffeine before bedtime, but stimulants can stay in our bodies for up to six hours. If you’re having trouble sleeping, try not to drink caffeine after lunch time. That includes more than the obvious coffee but also sodas and some health drinks.
Don’t drink alcohol. A comforting glass of wine may put you to sleep right away, but you’re much more likely to wake up in the night and have a much less restful sleep.
Try some tryptophan. This is the chemical in turkey that makes us sleepy, the one we hear about around Thanksgiving time. It’s also found with most protein. Try eating a little protein with some complex carbohydrates at night. You could also try a warm glass of milk, another good source of tryptophan.
Avoid a big dinner. A lot of food late at night provides you energy and actually helps wake you up. It can also cause painful indigestion that will keep you from sleeping. Try eating a moderate dinner and a small bedtime snack instead.

You can also get to sleep better if you adjust your sleeping and bedtime habits. Here are a few suggestions you can try.

Have a set sleeping schedule. Our bodies thrive on schedules and rhythms. Waking up and going to bed at a set time will help your body develop a normal sleeping rhythm.
Get darkness and light. Another way to help set your natural rhythms is to make your bedroom dark or wear a mask while you’re sleeping. Shortly after you wake up in the morning, expose yourself to the sun or other bright lights.
Start a bedtime ritual. Our bodies develop natural responses to what we do. If you follow a certain pattern before you go to sleep every night, your body will know it’s time for sleep when you do these things. This will help you fall asleep faster and easier.
Reserve your bedroom for sleeping only. You’re much less likely to be able to sleep well in a place where you work, read, or watch TV. If you sleep and only sleep in your bedroom, your mind won’t be occupied by other things.

If you’re feeling stressed and have a wandering mind at bedtime, try these techniques to calm yourself down.

Take a warm bath. This will soothe your muscles and help you relax. Just be sure your bath isn’t too hot; that can actually make you more awake.
Try deep breathing and visualization. These can not only help calm you and prepare you for rest, they can also clear your mind and push away stressful thoughts. There’s really something to be said for counting sheep!
Avoid stimulating activities. This includes not reading or watching TV before bed. Instead of relaxing and sleeping, you’ll end up thinking about what you saw or read.

If you find that none of these techniques work for you, you may also want to consider herbal remedies that will calm you and help you rest. If all else fails, you should pay a visit to your doctor to rule out any medical causes for poor sleep.

Good News! Sleep and Lose Weight!

2007-01-27T09:30:00.000-06:00

Have you been struggling to lose weight? Have you tried diet, exercise, and even weight loss pills, but nothing seems to be doing the trick? The trouble may not be with the things you’re doing while you’re awake, but rather the simple fact that you are awake. Studies have shown that getting more sleep and better quality sleep can help you shed pounds without expensive fad diets. So if you really want to get rid of those excess pounds once and for all, why not spend less time counting calories and more time in bed?

One reason that sleeping more helps you lose weight is probably the most obvious: The more hours you spend sleeping, the fewer hours you have to eat. We all have cravings for certain foods that aren’t good for us, and the longer we’re awake, the longer we have to fight those cravings. Plus, sleep deprivation reduces deductive reasoning skills, so we have less will power to resist.

Another benefit of getting a good night’s rest: You feel energized and awake the next day. If you sleep well the night before, you’re more likely to be able to get up and exercise. Sufficient sleep can give you the energy to work out harder and for longer periods of time, further fueling your weight loss efforts.

It used to be thought that people felt hungry when their stomachs were empty and felt full when their stomachs had no room left, but we know better than that now. Researchers have learned more about hormones and other chemicals in the body and how they affect hunger. One of these chemicals is cortisol. Excess cortisol not only causes us to feel hungry when we’ve had enough to eat, it can also affect the amount of fat we store. On top of this, cortisol decreases memory retention along with other stress inducing side effects. Getting sufficient sleep helps return the cortisol balance to normal.

Two other chemicals that have recently been shown to be affected by the amount of sleep we get are the hormones leptin, which makes us feel hungry, and ghrelin, which makes us feel full. Reduced amounts of sleep can reduce ghrelin levels and increase leptin levels, causing us to feel we need to eat more when we’ve actually had enough.

Another side effect of sleep deprivation is a change in the way the body metabolizes carbohydrates. Most individuals have problems fully digesting carbs without sufficient sleep. This means that instead of being burned for energy, these calories are being stored as fat. Plus, excess carbs in our system can cause a rise in blood sugar levels, along with insulin resistance; these are both symptoms of type 2 diabetes.

If all this evidence isn’t enough to convince you that adequate sleep is important, here’s one more fact: Lack of sleep also drops the level of human growth hormone in your system. While HGH helps children grow bigger, it affects the percentage of fat in proportion to muscle in adults. Decreased levels of this hormone send even more of the food we eat to be stored as fat reserves, further hindering weight loss.

If you’re really serious about losing weight, make it a goal to get a full night’s sleep every night. With adequate sleep along with a healthy diet and an active lifestyle, you’ll likely start seeing those pounds fly off much more quickly.

Hula-Hooping it Up for Exercise Fun and Fitness

2007-01-24T16:15:00.000-06:00

I’ve never been a particularly active person. Give me a good book or movie, a soft couch with a few pillows, and a warm afghan and I’m good to go. However, I’ve discovered that couch potatoes like me do need to take a break now and then and get moving in order to stay healthy and keep the pounds and the extra inches off. An easy way to do that? With a hula-hoop!

When my active 74-year-old mother had a problem with her knees and had to stop jogging in place during her Curves workout, she decided to use a hula-hoop instead. In time, she recommended that old childhood toy-friend to me – and I’m so glad she did. She had purchased her hoop at Wal-Mart and recommended I get one like hers, a water-filled hoop. The extra weight of the water made the workout more effective and, actually, made the hoop turn a little more slowly, thus making it easier to keep going. I’m old enough now that I’ve learned to listen to my mother’s advice, so I rushed right out and purchased my own water-filled hoop from the toy department (look near the bikes) at my local Wal-Mart store.

When I was a kid I was really good at keeping a hula-hoop going and it was a lot of fun. I guess that’s one of those skills like riding a bike; it came right back to me. Soon I was spending less time on the couch or in front of the computer and, instead, I began spending time during commercials of my favorite TV shows or even in the kitchen waiting for water to boil, just little snippets of time, hooping it up with my new piece of exercise equipment, my hula-hoop.

I’ve read more about exercising with an exercise hoop since then and it turns out that larger hoops are easier to use, as are weighted hoops. I found a website of a company that sells weighted hoops, a place called Sports-Hoops. They also have a page that shows pictures of how to hoop plus other ways to use their hoops, including a chin workout and an arm workout, both of which I need to try. I’m not sure I can master any of their additional workouts, but I won’t know until I try – and you won’t know if you can hoop it up until you try.

Take a look at the Sports-Hoop instructions and consider either ordering a weighted hoop from them or, for a quicker alternative, trying an inexpensive hula-hoop from your local Wal-Mart or toy store. Try it for a few minutes a day then work up to eight or 10 minutes per day. You may find your waistline whittling away and your fitness level improving. Who would have thought that exercising and being active could be so much fun!

(As with any exercise program, check with your doctor to be sure this one is safe for you.)

Evening Primrose Oil for Healthier Skin

2007-01-22T16:47:00.000-06:00

What is the first thing people see when they look at you? Is it your hair, your face, your eyes? Well, it’s probably your skin. While we may not realize it, the skin is the most important part of our body when it comes to looking young and healthy. If our skin looks old, tired, or if we have skin problems, it can seriously affect the way we look and feel. A great way to get healthy, young-looking skin is to use evening primrose oil, or EPO. It can clear up problems and have you looking beautiful in no time.

Before I tell you what it does, I should probably tell you what it is. Evening primrose is an edible plant that grows naturally in North America and has been used by Native Americans for centuries. While they used various parts of the plant, EPO is made from the seeds. It can help improve skin and has also been suggested to help with a variety of other ailments from PMS to breast cancer.

So what’s so special about EPO? Well it is one of the best sources of GLA, an essential fatty acid. GLA is used to maintain normal cell structure. It is also used to produce a hormone that has many uses in the body, including reducing inflammation and helping with digestion.

While there hasn’t been extensive research done on EPO, there has been some scientific evidence to show its effect on skin. It can improve your skin’s health by improving problem skin and allowing your young fresh skin to shine through. Here are some of the benefits of EPO.

* Reduces inflammation. Most of us have had the problem of red puffy skin at one point or another. EPO can help ease swelling, making your skin look younger and healthier.
* Relieves skin allergies. Being an allergy sufferer myself, I tell you there’s nothing like having to hide my legs and neck because of rashes or hives. EPO can help get rid of these symptoms and have you back into the outfits you love.
* Relieves eczema. Those who are afflicted with eczema know that skin can not only look bad, but feel bad too. EPO may ease eczema symptoms, sparing you some of the pain and embarrassment.
* Increases blood flow to the skin. Even if you don’t have skin problems, you can still be benefited by taking EPO. It can increase blood flow to your skin, leaving it healthy and nourished.
* Reduces bruising. While EPO is generally taken orally, it can also be applied directly to the skin to decrease the appearance of bruises.

Remember, as with any medication or supplement, you should talk to your doctor before taking EPO. Once you’ve gotten the okay, you can take this oil regularly for healthy, beautiful skin.

Five Ways to Sneak More Vegetables Into Your Recipes

2007-01-22T16:30:00.000-06:00

Vegetables are good for the body, but they don’t always taste so good going down. That is why some folks would rather leave them alone altogether. If your family has trouble getting their five a day, learn a few tips on how to add more veggies to your recipes without sacrificing taste. Your family will be none the wiser.

1. Potpie or casserole extraordinaire. My family loves my homemade chicken potpie. My oldest professes not to like many vegetables, but when I make potpie or casserole dishes he eats more vegetables than he realizes. These two types of dishes offer the perfect place to hide extra servings of vegetables. A small bag of frozen vegetables would do for a potpie but I opt for the larger bag. Campbell’s® Fat Free Cream of Chicken soup coats and hides the extra vegetables in the pie. No one notices the veggies, just the great taste.

2. Hamburger mix-ins. Again, my oldest son doesn’t like anything except ketchup on his hamburgers. To make sure he gets his vegetables, I add a few to the hamburger before I shape it into patties. This technique also works well for meatloaf and turkey burgers. Finely chopped onion and other vegetables will brown along with the burger and blend in, and they make the burgers more flavorful, too.

3. Homemade spaghetti sauce. I call it homemade because I add my own extras. Start with a flavorful sauce such as Hunt's® Garlic and Herb (my favorite). Add whatever meat you desire to the sauce. Diced zucchini, onion, and skinless tomato pieces give the sauce a vegetable boost. After mixing all the ingredients together the vegetables blend evenly into the sauce. No one will suspect that the spaghetti dinner is actually good for them.

4. Add color to your rice. My family loves rice as a dinner side dish. To liven up that plain rice and add some color, mix in a few of their favorite vegetables. I like to add corn or peas or cooked diced carrots. I flavor the rice by boiling it in chicken broth instead of water. When the rice is ready, I add a few peas or carrots and toss well. The slightly sweet vegetables complement the broth and make the rice taste extra good. No one minds the vegetables because they are small.

5. Breakfast scramble. An interesting twist on breakfast is adding crumbled sausage or bacon and low-fat cheese to the scrambled egg mixture. This one-dish meal is perfect for a busy Saturday or Sunday morning. While you are adding the other ingredients, sneak in a few minced red and green peppers for color and health value.

People need a way to eat more vegetables without having to eat them raw or cooked by themselves. Integrating vegetables into as many meals as possible will help your family reach their five-a-day requirements with ease.

Save Time, Money, and Your Health with Weekly Meal Planning

2007-01-22T16:03:00.000-06:00

When you first come across weekly meal planning, you may wonder why people even bother. After all, the idea of sitting down once a week to figure out what you are going to cook, making a list of everything you need and then running to the store doesn’t seem like much fun at all. However, weekly meal planning must have benefits, since it is becoming increasingly popular with both families and childless couples. In fact, planning your weekly menu in advance has three major benefits: You save time, save money, and eat healthier meals.

The main benefit of meal planning is that it saves you time. You don’t have to run to the grocery store several times a week, park your car, wander around, wait in the checkout line.... You plan for what you need first, and then go shopping once. You also have everything you need to prepare every single meal for the week on your list, saving you from aimlessly wandering around the store looking for something to fix for dinner. Not only that, but meal planning saves you time when it comes to cooking. You don’t have to dig around your pantry and fridge to figure out what you could fix. Your daily meal, along with a recipe, is right there in front of you. It’s so simple, even your spouse will “get it” and may just start preparing dinner if you are running late.

Weekly meal planning also saves you money. How much money does your family spend on take-out and fast food in a given month? Oftentimes, because there’s no food to prepare when you get home from work, you end up calling for pizza delivery, or you pick up a bucket of fried chicken on the way home. Add up how much money you spend on take-out each month. Even if you only resort to this once a week, it can quickly add up and destroy your monthly food budget. But there’s another reason why weekly meal planning saves you money. Because you will know exactly what you need when you go to the store, you avoid buying groceries that you don’t really need. You also don’t buy food each week just to watch it go bad in your fridge, because you know ahead of time what you need to prepare each meal.

The third major, very important, benefit of meal planning is that you eat healthier. Simply cutting out the fast food is a major health benefit, of course, but menu planning helps you to plan more balanced meals each week. You are more likely to cook baked chicken with brown rice, steamed veggies and a side salad when you plan for it than if you're on a last-minute search for food. Without a menu plan, you might end up heating up a frozen meal or fixing chicken nuggets and tator tots, which ends up not being much healthier than fast food. By planning your menu, you can make sure to include plenty of fresh fruits and vegetables along with lean meats and fish into your family’s diet.

As you can see, the benefits of weekly menu planning are definitely priorities for most people. Who doesn't want more time, more money, and better health? Don't know how to make a plan? Fortunately, there are menu planning services that will handle the “boring” part of finding recipes and making your shopping list for you, and they are quite affordable. So, if you think you'd benefit from weekly menu planning, give it a try on your own, or try a menu planning service. Enjoy your additional time, money and health.

Are you ready to give healthy menu planning a try? Sign up for a FREE 7-day trial to start benefiting from meal planning this week.

Why Focus On Folic Acid?

2007-01-14T16:22:00.000-06:00

It's National Folic Acid Week, so it's a fitting time to give this essential vitamin the attention it deserves. Folate, the natural form of folic acid, is a B-vitamin found in many foods, including many South Beach Diet®-friendly foods, like leafy green vegetables, beans, and asparagus.

Folic acid, the synthetic form of the vitamin, is added to fortified foods (such as cereals) and is also found in supplements. Both play a key role in healthy cell growth and may improve cardiovascular health by teaming with vitamins B6 and B12 to lower homocysteine, an amino acid in the blood. An excess of homocysteine is linked to an increased risk of coronary heart disease, peripheral vascular disease, and stroke.

"Meeting your folate requirements by increasing your intake of delicious, folate-rich foods will help moderate homocysteine levels, which may reduce your risk of heart disease," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet®. "Eating the South Beach Diet® way and getting regular exercise are also important when it comes to lowering your risk of heart disease," he explains.

The recommended dietary allowance (RDA) for folate is 400 micrograms for all adults. Women of childbearing age need to be particularly vigilant about meeting this requirement. Upon the recommendation of a physician, they may need higher doses, since folate can prevent up to 70 percent of neural tube birth defects (such as spina bifida) and can also help prevent cleft lip and cleft palate.
Meeting your folate needs may have other benefits as well. Research suggests that folate may reduce the risk of colon, cervical, and breast cancers, and it might prove helpful for preventing Alzheimer's disease.

Fortunately, folate is abundant in many foods enjoyed on every Phase of The South Beach Diet®. In addition, in 1998, the FDA began requiring folic acid fortification of enriched breads, cereals, flours, pastas, rice, and other grain products to help ensure that people meet their requirement of this nutrient. Enjoy whole-grain versions of these products beginning in Phase 2 of the South Beach Diet®.

Dealing With Memory Loss – Causes and Treatment

2007-01-13T17:14:00.000-06:00

“I know ginkgo biloba helps with the memory, but I keep forgetting to take it!”

While forgetting to take your ginkgo makes for a funny, stereotypical cartoon, memory loss can range anywhere from annoying to devastating, depending on its causes. No one wants to lose their memory. If your memory is starting to go, there are many things you can do. The first step in fighting memory loss is to determine the cause. Once you know what’s taking your memories, you can determine the best plan to fight it.

The most common cause of memory loss is aging. As we age, we naturally lose some of the memory capabilities we previously had. While you can’t stop the effects of aging, you can take steps to slow them down. You should eat a healthy diet rich in fruits, vegetables, fish, and other protein sources. These foods contain nutrients that will help feed your brain and keep it working properly. You should also keep your body in shape by getting regular exercise. If you are older and can’t move as much as you used to, try to get up and walk as much as you can; every little bit helps. Along with exercising your body, you should also take steps to exercise your mind. Try to work on puzzles that require accessing memories and using deductive reasoning like crosswords or Sudoku. You can also make an effort to learn new skills and practice them regularly. This will help keep your neurons firing and your mind in shape.

One important fact to know is that memory loss due to aging is a slow process. However, if you notice a sudden or steep progressive loss of memory, it’s important to see a doctor immediately. If your memory loss is caused by a medical problem, early detection could be the key to treatment. Memory loss can be caused by Alzheimer’s or other neurodegenerative diseases, brain tumors, stroke, infection, or seizures. All of these are very serious and need to be treated as soon as possible. If you find you have a neurodegenerative disorder, you’ll probably find it helpful to take the steps mentioned above along with your prescribed medicines and therapies. As with aging, you may not be able to prevent all memory loss from these conditions, but you can see improvement or slow losses.

Have you been feeling kind of down lately? Clinical depression is caused by (and may cause) chemical imbalances in the brain. If your brain isn’t working correctly due to depression, you may experience some memory loss. If you’re noticing memory loss along with symptoms of depression like sadness, changes in appetite, and not wanting to participate in activities, you should seek treatment. In addition to the therapy or prescription medication a doctor may give you, eating right, exercise, and getting plenty of rest are good ways to help combat depression.

You may notice memory loss shortly after going on a new medication. Many times these drugs are simply making you very tired, which is why you are forgetting. Other medicines, particularly barbiturates, can just make you stop remembering things you used to. If memory loss from a medication is interfering with your everyday life, ask your doctor if there are any other options for treatment. You may also want to look into herbal remedies which generally have fewer side effects than conventional medications.

While all of us forget where we put our keys every once in a while, true memory loss is a problem and it’s important to let your doctor help determine if your problem is serious or reversible. The key to dealing with memory loss is to take action early. The sooner you act, the more likely you will be able to manage your memory loss.

~ Take a look at these puzzles and games - for your health's sake.

A Great Antioxidant Recipe - Red Bean Salad

2007-01-08T19:23:00.000-06:00

First, a quick quiz. (Did you pay attention to the previous posts?) It's only one question, so don't panic. Ready? The most antioxidant-rich food is . . . what?

If you said "red beans," congratulations! You're absolutely right. And here's your reward, a wonderful recipe from Rachael Ray, from the Food Network website.

Red Bean Salad

2 (15-ounce) cans dark red kidney beans, rinsed and drained well
1 red bell pepper, seeded and chopped
3 scallions, chopped, whites and greens
1 rib celery, chopped
1/4 cup (a couple of handfuls) chopped flat-leaf parsley
1 cup sweet red pepper relish
2 tablespoons (2 turns around the bowl in a thin stream) light olive oil or vegetable oil
1 tablespoon (2 splashes) white distilled vinegar
Coarse salt and pepper

Combine all ingredients in a medium bowl and toss well; adjust seasonings.

Antioxidants – The Where’s and How-To’s

2007-01-08T15:18:00.000-06:00

Antioxidants are essential to any diet. They not only keep us healthy and functioning properly, the may also prevent cancer and aging. Previously we talked about what antioxidants are and why they’re important, so if you’ve decided you need more of these wonderful nutrients, you’re probably wondering, “Where can I find them?” Well here’s a list of foods and supplements that will help you get all the antioxidants you need to live a happy, healthy life.

While you can get supplements with antioxidants, the best delivery system is your food. A study was done recently to determine which foods were highest in antioxidants and these are some of the ones that made the list.

Beans. You’ve probably always known that beans were good for you, but you may not have known that they are one of the best food sources around for antioxidants. Beans that provide the most antioxidants are small red beans, red kidney beans, black beans, and pinto beans. Small red beans were actually found to be the best antioxidant source of any food!

Fresh fruits. We all know apples are good for us, but what about blueberries, cranberries, blackberries, raspberries, strawberries, cherries, and plums? These are all tasty ways to get your antioxidants. If you’re still partial to apples, stick to red delicious, granny smith, and gala apples. They have more antioxidants than other varieties.

Artichoke. While some people cringe at the thought of eating an artichoke heart, they might be more inclined to chow down when they find out they’re one of the top ten best sources of antioxidants.

If you don’t eat enough of these foods, you can always get antioxidants from supplements. Just remember to look closely at the labels before you buy; supplements need to come from natural sources, not be artificially manufactured. That way you’ll get the best benefit for your money. The best supplements for antioxidant properties are: Vitamin C, Vitamin E, selenium, carotenes, copper, and zinc.

Instead of buying six different individual supplements, you should look for something that contains all these vitamins and minerals in one pill. Not only will you be saving money, some studies indicate that a combination pill is a safer and more effective delivery system for antioxidants. Next time you’re at the grocery store, take some time to look at multivitamin labels to find the perfect one.

In addition to the foods listed above, those that contain the vitamins and minerals listed as supplements can also be eaten to increase your antioxidant intake if you don’t want to use supplements. Try eating an orange for vitamin C or having a carrots as a source of beta carotene.

So remember, by taking supplements or making diet changes, you can drastically increase your antioxidant intake and improve your health and quality of life.

Next time, we'll have a great recipe rich in antioxidants!

Antioxidants - The What's and Why's

2007-01-07T09:33:00.000-06:00

You’ve probably heard a lot about antioxidants lately: in the newspaper, in magazines, and on TV. While many supplements and nutrients have been talked about for as long as you can probably remember, antioxidants are a more recent topic. Don’t let this fool you into thinking they’re any less important. Antioxidants are a vital part of staying young and healthy. Today we’ll talk about why antioxidants are important.

First of all, we need to know what an antioxidant is. During normal processes, molecules called free radicals are produced in the body. These are basically unstable atoms or molecules that desperately want to become stable. They do this by stealing electrons from healthy cells, making them unstable and less healthy. Antioxidants reverse this reaction, helping to keep the cells of our body healthy and functioning properly.

One of the most talked about effects of antioxidants is their anti-aging properties. As we age, we constantly copy our cells to replace them when they die. Errors in copying occur and build up to form the aging process. Free radicals can also interfere and have been shown to promote wrinkles, memory problems, weakness of the immune system, and reduced elasticity of tissue; all of which are associated with the aging process. We can’t completely stop aging, but proper amounts of antioxidants can slow the process considerably.

Damage caused by these free radicals is also considered to be a cause of certain cancers. Getting more antioxidants can reduce our risk for certain types of cancer, including cancer of the stomach, prostate, colon, breast, bladder esophagus, pancreas, and possibly many more. Besides cancer, antioxidants have been shown to help prevent other serious problems, such as cardiovascular diseases, stroke, rheumatoid arthritis, Alzheimer’s, Parkinson’s and vision problems. It is likely that antioxidants can help prevent other diseases and disorders, but their full effects simply haven’t been studied yet.

Antioxidants prevent the oxidation of bad cholesterol. When this type of cholesterol oxidizes, it can attach to the walls of blood vessels causing heart disease. This increases the risk for heart attack and stroke. Oxidized cholesterol also contributes to the hardening of blood vessel walls increasing the risk of high blood pressure. Antioxidants can help keep your heart and the rest of your circulatory system healthy.

Another great benefit of antioxidants is that they help boost the immune system. If you get sufficient levels of antioxidants, you’re not only less likely to get sick, it’s also easier for you to fight off diseases you may get. Along these lines, antioxidants can also help you heal faster when you have an injury, large or small.

Next time, we’ll talk about sources of antioxidants, specific foods to eat and supplements to use.

How to Get Your Kids to Eat Their Vegetables

2007-01-05T08:58:00.000-06:00

(From the Healthy Meal Mailer)

Do you have trouble getting your kids to eat their veggies? I sure do.

My daughter used to be great about trying and eating just about anything…and then she turned 2 ½. Now it is pretty much impossible to get her to eat anything other than corn when it comes to vegetables. So I had to come up with some fun and sometimes sneaky ways to get some veggies in her. Here are a few of my favorites.

1) Make big pot of vegetable soup, and then add some fun noodle shapes. You can use alphabet noodles or look for some fun novelty shapes. You may be able to find some cartoon characters, toy and sports shapes etc. I have even seen pumpkin and Christmas tree shapes. With a little luck your kids will be too busy spelling words, or identifying the shape to notice all the veggies they are eating in the soup.

2) If you can’t make them eat it, make them drink it. Pour some vegetable juice over ice and add a straw, a cocktail umbrella or a stick of celery and watch them drink it up. Your kids may not get as much fiber as eating the entire vegetable, but getting them to drink their vegetables is better than not getting any vegetables in their system.

3) Have you tried offering them some raw vegetables with some ranch dressing to dip them in? Many kids who don’t care much for cooked vegetables will eat them up if they can dip them. Just grab a bag of baby carrots and cut up some red and yellow peppers and some cucumber. Arrange them on a plate with a little bit of ranch dressing or your favorite vegetable dip on the side.

4) Take it even a step further and let them create artwork out of their vegetables. Offer raw vegetables in different colors and shapes and encourage them to make a vegetable collage on their plate. You can easily make a face using slices of cucumber as eyes, a baby carrot as nose and a slice of red pepper as a mouth. You can use watercress or shredded carrots or even some cheese as hair. Before you know it, you’ll find them sampling their “art supplies”.

5) To get them to eat more vegetables at dinnertime try a little salad bar. Put out some lettuce, some sliced or chopped tomato, slices of cucumber, shredded carrot, slices of red and yellow peppers, small broccoli flowerets and anything else you can think of. You may also want to offer them some choices when it comes to salad dressing. Favorites in our house are Ranch, Italian, Catalina, and French. To top it all of set out some croutons and shredded cheese.

6) Get the kids together and make a cold vegetable pizza. Start out with a can of crescent rolls. Unroll the dough, but don’t pull the triangle shapes apart. Instead push the seams together and bake on a baking sheet according to the package directions. Let the sheet of dough cool completely, then spread with some crème cheese (we like a vegetable or herb flavored one) and top with some thinly sliced raw veggies. Cut into squares and serve.

7) Get them involved in the kitchen especially when it comes to cooking. Ask them to wash the vegetables, if they are old enough let them cut veggies (under your supervision of course), let them help you stir, or anything else you can think of that would be age appropriate. You’ll be amazed at how proud they will be of their finished product. Believe me, they’ll try just about anything if they made it.

8) If everything else fails, hide the vegetables in other food. My mom used to make us some special orange mashed potatoes. We thought it was very fancy, but all she did was to cook some carrots with the potatoes and mashed them right in there. You can also cover broccoli with tomato sauce or cheese. Think of a dish your child really enjoys and sneak a little bit of vegetable in there. Give a few of these ideas a try and see which ones work best for your children. Keep at it and sooner or later they will start to develop a taste for vegetables.

Your Secret Weapon for a Healthy Eating Lifestyle
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HURRY! Free Shipping Offer on Tooth Soap!

2006-12-30T15:17:00.000-06:00

Did you see my post about tooth soap? If not, then go read it now! :-)

After you've finished and you're ready to learn more or you're already ready to order, just click through and place your order right away because you can get FREE SHIPPING through January 1st. Short notice, I know, so don't put it off. See the "Special Offer" link in the left margin of the tooth soap site for details about all the products included in this limited time FREE SHIPPING deal.

Don't need to re-read my post? Use this link to go directly to the tooth soap site. Ready, set, GO!

A Healthy Diet for Healthy Skin

2006-12-28T12:45:00.000-06:00

Okay, admit it. You’ve overeaten in the past couple of weeks. To make it worse, you’ve eaten all the wrong foods. Sweets and rich foods that we typically indulge in over the holidays can take a toll on more than just our weight. When we eat poorly, even our skin suffers. That's no way to care for our skin.

Everything we put into our bodies is reflected in our skin. If we have a diet high in fat and processed foods with few fruits and vegetables, our skin will surely reflect that. In our teens and 20s we may have been able to get away with a bad diet, but once we hit 30 and beyond our skin isn’t so forgiving anymore.

To help maintain healthy skin, here are a few must-have foods for you to incorporate into your daily diet.

Green tea – Not only is this drink loaded with health benefits, it will also help the look of your skin by reducing inflammation and fighting free radicals that cause skin damage. So brew a cup a day and drink up.
Water – We’ve heard it before but we need to remember it. We need approximately eight glasses of clear water a day (no sodas, soups or other drinks are included in this quota). For maximum benefits, clear water is best. Water helps purify our bodies and eliminate toxins.
Selenium – This powerhouse nutrient is found in foods such as turkey, brazil nuts, tuna, and whole grain breads. Include at least one of these foods in your daily diet.
Fatty Acids – These are found in oils such as walnut and flaxseed. Oily fish such as salmon, tuna, and mackerel are also rich in essential fatty acids.
Dairy – Low fat dairy products are high in Vitamin A which is beneficial to the skin. Low fat yogurt is also good for the digestive system which in turn helps skin health.
Fruits and Vegetables – A variety of fruits and vegetables is good for overall healthy skin, but there are some foods in particular which are very high in powerful antioxidants and promote good skin health. Berries, such as blueberries, strawberries, and blackberries, are great for fighting against free radicals which can cause skin cell damage. Vegetables that are brightly colored, such as red peppers, yellow peppers, and sweet potatoes, are also great skin foods.

Now that you know what to eat, here are some things that should be avoided altogether if you want to look younger longer:

White Flour Foods – White bread, rice, pasta, and sugar are less nutritious than the whole grain types and will cause inflammation in the skin which can lead to aging. Try cutting these items from your diet for two weeks and look in the mirror. Your skin should look less inflamed and fine lines will be less apparent.
Alcohol – Alcohol dehydrates the skin and speeds the aging process, Try to only have it in moderation. A little red wine may have some health benefits whereas beer does not.
Smoking – Smoking is harmful in so many ways, so if you’re a smoker, simply stop it. Yes, it’s easier said than done, but you’ll be glad you did and your skin and lungs will thank you for it.
Processed Foods – Processed foods are loaded with sugar and additives that reek havoc on the skin and are best left out of your diet altogether. Sodas and other sugary drinks are not only bad for your health but can also rob your skin of essential nutrients. They’re also not good for your waistline and have been known to cause cellulite (even the diet variety of sodas).

If all these suggestions are overwhelming to you, just try making one change at a time. As you see the results reflected in the mirror, you’ll be encouraged to try more, so remember to eat well for your skin’s sake.

Last-Minute Holiday Treat

2006-12-23T19:55:00.000-06:00

Courtesy of The South Beach Diet®, enjoy this great recipe that's not only good for you, it's easy to make and tastes great, too!

Dark Chocolate Pistachio Bark

Phase 2

Makes 40 pieces

This bark is made with dark chocolate, which is not only delicious, but has healthy antioxidants, too! It's also studded with pistachios, which add a nice crunch as well as a dose of healthy fats.

Ingredients
12 squares semisweet chocolate
1 cup pistachio nuts, shelled and toasted

Instructions
Microwave the chocolate in a bowl on high for 2 minutes, stirring after 1 minute. Stir until completely melted. Stir the nuts into the chocolate. Spoon the chocolate and nut mixture onto a baking sheet lined with waxed paper. Refrigerate for 1 hour until firm. Break into bite-size pieces. Makes 1 pound — about 40 pieces. Enjoy one piece as a treat, or bag the bark pieces and tie with festive ribbons to dole out to co-workers and friends!

Nutritional Information:
150 calories
10 g total fat (4 g saturated fat)
0 mg cholesterol
16 g carbohydrate
3 g protein
2 g fiber
0 mg sodium

For more great holiday recipes, order a copy of The South Beach Diet® Parties & Holidays Cookbook. The book contains 150 delicious and nutritious recipes to help you celebrate every special occasion while enjoying the benefits of a healthy lifestyle.

Hand Sanitizers Get a Thumbs-Up

2006-12-21T08:23:00.000-06:00

From Woman's Day magazine:

Everybody knows a germ-phobe who carries around her own little bottle of hand sanitizer and uses it constantly, after shaking hands, touching a doorknob and so on. Turns out, she's not so crazy. According to the Mayo Clinic, hand sanitizers, which kill 99.9 percent of certain germs that cause illness, are actually more effective than soap and water in ridding your hands of bacteria and even viruses.

Other studies have shown that regular use of hand sanitizers reduces absentee rates in elementary schools and universities. Pediatirican Thomas J. Sandora, M.D., M.P.H., of the division of Infectious Diseases at Children's Hospital in Boston, conducted a five-month study of 292 families with at least one child in day care. The families given hand sanitizers to use in the home experienced 59 percent fewer secondary gastrointestinal illnesses and 20 percent fewer secondary respiratory illnesses than the families without the product.

"Hand sanitizers are actually more effective than soap and water against rotavirus, which is the most common cause of gastroenteritis or stomah flu among young children," reports Dr. Sandora. "They're also faster than regular hand washing, less drying and don't require access to a sink."

One warning: Read the label before you buy. Not all hand sanitizers on the market have enough alcohol content to do much good. The FDA recommends a concentration of 60 to 95 percent ethanol, isopropanol or ethyl alchol.

Holiday Advice from The South Beach Diet Doc

2006-12-19T09:47:00.000-06:00

With tempting treats always just an arm's reach away, the holiday season can be a challenging time to maintain a healthy lifestyle. If you're currently in Phase 1 of the South Beach Diet®, consider this advice from Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet®:

Try shifting to Phase 2 of the South Beach Diet® for the duration of the holiday season. "After years of treating patients, I've learned that the more realistic goal this time of year is to simply maintain your weight," he explains. Just apply the basic principles and eating strategies of Phase 2 — including lean proteins, the right carbs (fiber-rich whole grains and nutrient-dense fresh fruits and vegetables), low-fat or nonfat dairy products, and the right fats (including extra-virgin olive and canola oils) — to your holiday eating habits whenever possible.

And since the South Beach Diet® is a lifestyle, in addition to the delicious foods that are the staples of the healthy eating plan, you can also enjoy an occasional indulgence (like a piece of dark chocolate or a few bites of your mom's prize pumpkin pie) every once in a while.

You can also make your own South Beach Diet®-friendly celebratory dishes, many of which can be found in Dr. Agatston's new book, The South Beach Diet® Parties & Holidays Cookbook. In addition to holiday meals and desserts, the book contains 150 delicious and nutritious recipes to celebrate every special occasion.

The most important thing to remember at this time of year: Don't try to lose weight. Instead, focus on maintaining your current weight and let yourself enjoy the holidays. Then, as soon as January 1 rolls around, return to Phase 1 to get your cravings under control and kick-start your weight loss, or stay in Phase 2 for long-term weight loss and improved health.

Tips for Fitting Exercise Into Your Busy Life

2006-12-18T19:46:00.000-06:00

If only there were more hours in a day! Life is busy and oftentimes our exercise program seems to take a back seat to everything else we have going on in our lives. With all the benefits of regular exercise, you really should make time to fit some physical activity into your daily routine at work and at home. Your body and mind will thank you for it.

Here are some tips for helping fit some physical activity into your daily schedule.

Bring a sandwich to work. Instead of spending your time and money going out to buy food, pack a lunch and take it with you on a walk or run. This way you can get some exercise in and eat when you get tired. If you usually eat with coworkers, encourage them to pack a lunch and tag along.

Cut back on coffee breaks. Tomorrow, use a clock or stop watch and add up how much time you spend on breaks. If you cut back on coffee (not to mention the accompanying vending machine snacks), you could use the extra time to walk around the office or climb the steps of your building. Plus, the endorphins from exercise are considered more energizing than most stimulants.

Use exercise as a social event. If you spend a lot of time during your week chatting with one of your friends, encourage him or her to become your workout buddy. Instead of sitting at a diner or a coffee shop to chat, socialize by jogging or going to the gym.

Do some housework. No, your husband/wife did not pay me to put this in here. Cleaning the kitchen, mowing the lawn, tending to the garden, and even dusting are all great ways to get a workout. Housework lets you stretch, works your muscles, and gets your heart pumping, all essential for staying in shape. Put on some upbeat music to make it fun and encourage you to move even faster.

Work out instead of vegging out. If you’re like me, there are one or two television programs you just can’t miss. Just because you’re watching TV doesn’t mean you have to sit on the couch. You can use this time to exercise by doing stretches, sit-ups, or even lifting weights. If you’re really ambitious, you can try aerobics or jogging in place. I like to use a hula hoop during commercials, one of my favorite exercise workouts.

The most important part of any exercise plan is sticking with it. Make a plan and keep it. If you build up slowly, you’ll eventually develop a great exercise program that fits into your busy life.

The Best Way to Lose Abdominal Fat

2006-12-17T07:14:00.000-06:00

by Tom Venuto

"Dear Tom, I'm pretty lean overall, but no matter what I do, I can't seem to get rid of this last little bit of fat on my lower abs. What are the best ab exercises to burn the fat off?"

If I hear this question one more time, I'm gonna scream! Ok, let me clear this up once and for all: You can't "spot reduce" fat from one specific part of your body! You lose fat systemically. That means you can't control where it comes from. When fat is oxidized for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.

Everyone has certain "stubborn" areas where the fat seems "hard to get rid of" but the fat WILL go, it will just be the last place to go.

The best way to burn fat off your abs is not to do more ab work, but to do more cardiovascular work: Bike, Stairmaster, treadmill, elliptical machine or rower - they're all great fat burners. Work at about 70-85% of your age-predicted maximal heart rate (220-your age) and maintain it for 30-45 minutes 5-6 days a week for optimal results.

Train your abs about twice a week, just as you would any other body part. Doing your abs every day will do almost nothing to remove the layer of fat covering the muscles. In fact, it's possible to have a great set of abs that you can't even see because they are covered up with a layer of fat!

And don't forget, nutrition is half the battle when it comes to fat loss! If you're drinking beer and eating pizza on a regular basis, it doesn't matter what you do in the gym, you'll probably never get a great set of abs.

Tom's formula for ripped abs:
Nutrition: 50%
Cardio: 49%
Ab exercises: 1%

To learn about Tom Venuto's best-selling Burn-the-Fat program, check out The Body of Your Dreams MP3 Audio Seminar.

"I'm Going to Wash Your Mouth Out With Soap!"

2006-12-15T14:43:00.001-06:00

Did your mom ever say that to you? I hope not, but if she did, she was actually onto something.

Do you know what ingredients are in your toothpaste? Did you ever wonder about the “Do Not Swallow” warning on the label or why many toothpastes say they are not to be used by children under six-years of age? Why is there silica in your toothpaste? Medicinenet.com defines silica this way: “Silica: The chief component of sand and a substance responsible for lung disease and cancer.” Read the label on your own toothpaste and I’m guessing you’re going to think twice before you squeeze that tube tonight before you go to bed!

I brush my teeth with soap. Yes, I do, and I will continue to do so. Do you wake up with “morning mouth” and a coating on your teeth? I used to, but not anymore. Now my teeth feel smooth and slick when I brush my tongue across. I feel kissable all the time. It’s great! After brushing only a couple of times with tooth soap, that icky toothpaste coating was gone from my teeth.

If you’d like to read more about tooth soap and what other people besides me have to say about it, here’s your opportunity. Read judiciously and make up your own mind, but do take a few moments to read about Tooth Soap – The Perfect Prescription. Like me, you may be very glad you did.

Steering Your Way Through Holiday Parties

2006-12-13T08:01:00.000-06:00

by Liz Enbysk for MSN Health & Fitness

Marilu Henner maneuvered her way through traffic as cab driver Elaine Nardo on Taxi, a popular '70's sit-com. Today, after losing 54 pounds, she's in the driver's seat when she negotiates her way around holiday buffets.

Author of Party Hearty(Regan Books, 2003), Henner still acts in television and movies but also promotes her Total Health Makeover plan in books and at
www.marilu.com, where she hosts classes and message boards. She has also appeared before Congress to talk about healthy eating.

So what's her advice for people trying to control their weight during a season filled with pies and eggnog and other naughty foods?

Never Starve Yourself
First of all, Henner says don't starve yourself so you fit into that cute little black dress. And don't starve yourself hours before the party so you can eat whatever you want when you get there.

What happens with the starvation approach, she says, is you'll knock back a drink or two, lower your resistance, and then you'll plow your way through the buffet table. The better strategy, she says, is to:

Eat something before you go to the party
Wear something that hugs your body so you feel good but also remember why you're dieting
Take something to share that's tasty and healthy (her favorites include Chocolate Toffee Crunch and Candied Yams; the recipes are featured in Party Hearty)
Sip your drink and for every glass of alcohol you consume drink two glasses of water
Make sure a third of your plate is covered with salad, fruit or vegetables
Don't make the party all about food and drink; move around, talk to people

Try to Stay Active
Lola O'Rourke, a registered dietitian in the Seattle area and spokesperson for the American Dietetic Association, agrees physical activity during the holiday period can be critical for weight control. It's also a great stress reducer, which is also a good thing this time of year.

O'Rourke doesn't encourage dieters to focus on weight loss during the holidays. "I recommend they view maintaining weight during the holidays as a success, and not try to lose." Miss out on all of the special foods and you'll feel deprived, she says. Instead, she says, focus on quality and not quantity. "Enjoy your favorites," she says. "Savor them, eat them slowly."

O'Rourke echoes Henner's comments about eating something before you go to a party. She suggests foods high in fiber, plus liquids so you feel somewhat full but don't take in a lot of calories. "It's all about balance – calories in, calories out," O'Rourke says. She recommends if you've got a party tomorrow, concentrate on cutting out any extra calories today.

For weight control during the holiday party season, O'Rourke also offers these tips:

Do not loiter at the buffet. Take a small plate or napkin, scan the table and pick out a few items you really want, put them on your plate and then move away from the food and stay away.
Watch out for eggnog; even the low-fat varieties can pack plenty of calories. If you really want eggnog, consider adding a small amount to coffee or tea.
Be careful with gravy; it's high in fat and easy to get carried away with. Take just a small amount.
Don't treat holiday sweets as a snack when you're really hungry; instead grab something with protein and nutrients that will fill you up with fewer calories. Save sweets for dessert, when you won't need as much.

Finally, O'Rourke says eating slowly can make a big difference, since it takes 20 minutes to get the message from your stomach to your brain that you're full. "Slow down and really enjoy the company you're with," O'Rourke says. "That's what the holidays are all about."

Adds Henner: "It's really important to think of the holidays as you did as a child, when it was all about activities."

Party Hearty: Hot, Sexy, Have-a-Blast Food & Fun All Year Roundis available from amazon.com.

This article reprinted from MSN Health & Fitness.

Karen's Goodie Balls

2006-12-11T10:22:00.000-06:00

From my good friend Karen, here's a super healthy recipe that would be a tasty but nutritious snack or cookie alternative for this time of the year, or for any time of the year! Karen writes:

Here is one of our favorite snack recipes that also happens to be healthy and fun to make. I find that if you involve kids in making a recipe, they are much more likely to try it out. This was the favorite lesson too when I taught a healthy cooking class for our homeschool group.

Goodie Balls
This is a very versatile recipe and a great way to get extra Omega-3’s and veggie protein into your kids. If you are “marketing” them to teens, you could rename them “Power Balls!”

½ c each:
flaxseed meal
raw almonds or other raw nuts
raisins or dates
¾ c rolled oats

Chop the nuts, oats and raisins or dates by either blending in a strong blender or using a hand chopper or food processor. The younger the children you are serving it to, the more finely ground you want this mixture.

Put in a bowl and add:
½ c peanut butter (natural without added sugar or hydrogenated oils best)
½ c honey

Mix well until mixture sticks together. Roll into small (less than 1” diameter) balls and then roll in either sucanat, wheat germ or oat flour. May be stored in the refridgerator in airtight container.

Feel free to adjust ingredients to taste. You can double the recipe but get help rolling out the little balls! I adapted this from a recipe in Whole Foods for the Whole Family. It had cream cheese and dry milk which was tasty but my family didn’t need the dairy.

~Karen Davis
Indian Trail, North Carolina
www.juiceplusrevolution.com

Health Benefits of Drinking Enough Water

2006-12-10T10:48:00.000-06:00

You probably already know that it’s important to drink enough water. A minimum of eight glasses of water a day is recommended. You should aim for more if it is really hot, or you are working out and sweating a lot. Getting enough water in your body will prevent you from getting dehydrated. According to WEBMD the early signs of dehydration are increased thirst, dry mouth, sticky saliva and reduced urine output with dark yellow urine. You may also experience a lack of energy and a headache.

None of these sound very fun. I know it is hard sometimes to drink that much water; especially when sodas and coffee tempt us. However, to stay healthy and feel great, we should strive to drink those eight glasses of water a day.

Here are a few tips to help you remember to drink the water, and to make it a little more pleasant or interesting.

Keep a Log
This can be as simple as a little piece of paper on the fridge, or a page in your day planner. Just make a little checkmark, or dash on the piece of paper every time you drink a glass of water. The log will help you keep track of how much water you have had in any given day. You’ll also be surprised how motivating it is to try to get those eight little checkmarks on there every day. Another idea would be to use little stickers instead.
Add Some Lemon Juice
I tend to get bored with drinking just water after a few days. Change things up and add a little flavor by adding a teaspoon or less of lemon to your water. You can also try some other fruit juices. Just make sure you are still drinking mainly water. Just a splash of juice should be enough to make things interesting and give the water some flavor without adding a lot of sugar and calories.
Try Some Club Soda
If you are craving the fizz of a soda, try some Club Soda. Most brands have a little too much fizz for me. I end up watering them down with – guess what – water. If you want to get really fancy, check your local grocery store for flavored club sodas. Alternatively, you can also add a splash of fruit juice to your watered down club soda.
Drink Some Water When You Feel Hungry
Unfortunately many of us have gotten so out of tune with our bodies that we feel hungry when we are actually thirsty. If you feel hungry, try drinking a glass of water first. You may just be thirsty.
Carry A Water Bottle
It’s much easier to drink water when you have it readily available. Carry a bottle of water around with you in the car, at work, while running errands, in the yard, and even while you are working around the house. You’ll be sipping away the water without even noticing it.
Drink More If You Are Working Out
We already touched on this, but it bears repeating. Make sure you drink a few extra glasses of water if you work out, or if you spend some time outside while it’s hot. Your body uses and needs more water when it sweats a lot. So don’t forget to fill back up on water during and after your exercise.Just pay attention to how much you drink and implement some of these ideas if you don’t get the recommended eight glasses of water a day. Your body will thank you for it in the long run.

Your Secret Weapon for a Healthy Eating Lifestyle
Would you like us to help you cook healthier for your entire family? Join the Healthy Menu Mailer today. We will send you 7 healthy dinner recipes a week with a grocery list to go along with it. Start eating healthy.

Anti-Aging Tips

2006-12-08T11:41:00.000-06:00

Throughout time, there’s been a persistent myth about the fountain of youth. Sure, we all know there’s no spring in Florida that will keep us young forever, but we still chase after pills, creams, and anything else that will magically make us feel younger or live longer. Nothing can help us live forever or be ten years younger, but there are things you can do to help turn back the clock.

Stay on your diet. You may be on a diet to lose weight, but it has other benefits too. While carrying around extra pounds causes extra wear and tear on your system, a healthy diet also makes all your systems work right. If your organs are properly nourished, they’ll operate more efficiently and won’t get worn out as fast. It’s also a good idea to take a daily multivitamin. You might find other supplements beneficial; just be sure you’re getting enough of the right nutrients and not too much of the wrong ones.

Don’t forget your skin. An important part of feeling young is keeping your organs healthy. Well, your skin is the largest organ of your body! Having healthy skin can make you look younger, which in turn can make you feel younger. In addition to using anti-aging skin care products (men, you can use these products too), be sure to eat a diet that helps improve skin quality. Good choices are fresh fruits and vegetables and foods rich in protein. Keep your skin (and the rest of your body) hydrated by drinking plenty of water.

Get exercise. Everyone’s heard the old adage, “If you don’t use it, you lose it”. Well, you’ve probably heard it so much because it’s true. Regular exercise keeps your body working properly. It can also strengthen your heart and help you lose excess pounds that are weighing you down. And remember, exercising your mind is just as important for staying young as exercising your body.

Feel good about getting old. It may seem silly, but people who have a positive view about getting older tend to live longer. Instead of worrying about how hard it will be to get around or do normal things, concentrate on the fun of retirement or other benefits to getting older.

Sure, there’s no fountain of youth, but taking small steps to stay healthy and keep yourself going will go a long way in helping you feel younger and live longer.

Health Tip: Breathe Right During Exercise

2006-12-07T17:22:00.000-06:00

If you're just starting an exercise program, learning how to breathe properly can help you avoid shortness of breath.

Here are some tips on how to regulate your breathing while exercising, courtesy of the American Lung Association:

Cough a few times to get rid of any mucus in your lungs.
Relax and take a few deep breaths before you start your workout. Continue to breathe deeply as you exercise.
Count as you breathe, and breathe out for twice as long as you breathe in. Count to two as you breathe in, and count to four as you breathe out.
If you feel out of breath, try resting or slowing your pace for a few minutes, then continuing the exercise.

(From HealthyDay News)

Journey to a Healthy Lifestyle

2006-12-07T11:36:00.000-06:00

Health is a topic that nearly everyone is interested in. After all, everyone wants to be healthy, right? But health is also a topic that can be very intimidating.

We believe that you don’t have to have a medical degree to learn about taking good care of yourself, that even “real people” like us can make healthy choices and good decisions regarding their own wellness. While the information we offer here is in no way intended to take precedence over your own doctor’s advice, we want to help you live a healthy lifestyle. We are here to offer tips and information to help you take steps to take control of your own health, to be in charge of your own wellness, so that you can be a healthy “real person.”

A healthy lifestyle is a journey, but a journey worth undertaking. We're glad your journey crossed paths with ours.