Personal Health Information - Mens Health - Womens Health

June 15, 2008

Food Addictions

The unexplained craving for certain foods occurs from time to time. Often it is not even hunger, just craving a specific food. There may be no real reason other than to eat the food that is causing the craving.

This can occur as a result of boredom or perhaps viewing something that is suggestive of food. Perhaps watching TV and seeing a commercial that was advertising hamburgers. The next thing that occurs is an unexplainable craving for a hamburger or in the worse case scenario mysteriously finding yourself in your car headed for McDonald's.

Although this may sound weird it happens more often than most would care to acknowledge. Anyone can become addicted to food.

What does it mean to be a food addict? Recognizing this problem is not always simple. It is often very hard to recognize this addiction. Many things can cloud the reality of the situation. Being depressed or caught up in an emotional downward spiral can make recognizing problems like this very difficult.

Often it can take a considerable period of time to notice that a person has an eating problem. Generally it is first noticed in the waistline. Once this symptom occurs it does not take a genius to recognize that there is a problem with food.

Are specific foods more addictive than others? That is extremely hard to answer. All foods can be addictive. It is like asking whether what is worse for an alcoholic, beer or whiskey. This is tempered by the fact that some foods can be more addictive than others.

Sugar: This is an addictive substance. Often it is thought of as not being particularly addictive but it is. The bursts of energy produced by sugar are very addictive. Sugar addicts often feel tired and cranky if they are not getting their daily consumption of sugar laden foods. They start to feel tired and worn out as if going through withdrawal. Heroin addicts, that are in withdrawal often consume huge quantities of sugar to offset the effects of heroin withdrawal.

Sugar is very hard to avoid. Try to avoid certain foods that contain a lot of sugar. Particularly avoid candy and sweets. Also be sure to avoid sodas that contain huge amounts of sugar.

Caffeine: Starbucks beware. Everyone knows that caffeine is addictive. Just stopping drinking five cups of coffee a day and it does not take much to realize that you are addicted to caffeine. The headaches alone will tell you that you are addicted.

It is often debated if coffee is really harmful. In reasonable quantities it should not be very harmful. Excessive amounts of coffee can certainly be bad for you. Be careful to limit the quantity of coffee you consume and don't over do it.

Carbohydrates: Many people think that carbohydrates can also be addictive. This may be true for the same reason that sugar is addictive. Unless you are a marathon runner or compete regularly in Iron Man competitions you should temper the consumption of carbohydrates. Try to avoid eating excessive quantities of bread and pasta.

Carbohydrates will not turn you into a junkie but your body can become overly dependent upon them. Many people are addicted to carbohydrates and don't even realize it.

In general, food addiction is not something that people will dwell upon. It just isn't something that you consider when addictions are discussed. Yet, you may be a food addict and like most addicts you will not even realize it. Awareness of the potential problem will allow you to control it.

Yet, like all addictions, those with the worst addiction often are the least aware of their problem. Mankind is an addictive breed. Sometimes it seems that everyone is addicted to something. If it isn't food it is power or something else. Like all addictions if you feel powerless to help yourself, seek assistance be it from a friend or a doctor. You should only be ashamed of yourself if you do nothing about your problem.

If you see a doctor about your problem he may recommend that you see a therapist. Perhaps they can help through treatment or recommend a support group to help you. If all else fails, perhaps you can find help online. If you persevere and recognize that you have a problem you can overcome it.

Have you looked into the Whole Food Project?

Posted by personalhealthnews at 12:07 AM | Comments (0)

March 16, 2008

Why Are We So Stressed Out?

We are living in very difficult times and things just are not getting any easier. There are times when life seems terribly unfair, even painful, yet we manage to get by day after day and we hope and pray that things will get better soon.

Each day the world is turning into a crazier place to live, and of course people are becoming more stressed. It seems that nothing is safe anymore. People are deep in debt; many are losing their jobs, homes, health, and their sanity. Depression, worry and anxiety set in and become a way of life for so many.

In 2002, Time magazine featured a story proclaiming that we have entered the "Age of Anxiety". Due to the uncertainties and constant stress of living in the 21st century many people are living a life of worry and fear.

Between all the news stations and newspapers we are bombarded with many images and stories that are beyond disturbing. Another stressor is the economy. With the outrageous housing costs, soaring gas prices and the cost of living, people are forced to work at jobs that are tedious and unsatisfying. Simply bringing home a paycheck is more important than trying to get the career of your dreams.

Women tend to contribute to their stress levels by trying to be all things to everyone. For example, they are required to be daughter, sibling, wife, mom, housekeeper and paycheck earner. They forget to make time for themselves and then their stress levels skyrocket.

For children and teenagers they have to contend with peer pressure. For teenagers wanting to go to college, if they aren't smart enough to get a scholarship, they will probably need to obtain a part-time job so that they can earn some extra money to pay for what their parents can't.

We are always on the go and always reachable, there's the Internet, cell phones, i-pods, palm pilots etc. We don't make time to relax and enjoy life anymore. Why not? We certainly should!

Sometimes the things we do aren't because we WANT to but because we HAVE to. Rather than saying "No" once in a while, unnecessary obligations and expectations pile up and make us feel anxious.

Additional causes of stress can include, relationship problems, traveling, buying property, managing finances, exams, being bullied, having guests stay over (in-laws!), etc.

Stress is a "normal" function of everyday life. Only when it appears to take over our lives does it then become a problem. Usually if you feel that you are no longer in control of a situation you will feel worried or "stressed".

If being stressed is caused by not feeling in control of a situation, the answer is to try and reverse the feeling and regain your control. The good news is: YOU CAN!

Posted by personalhealthnews at 09:43 PM | Comments (0)

November 01, 2007

Why Babies Should Be Breastfed

Many studies have been published in the last couple of decades showing that breastfed babies usually were happier and healthier than formula fed babies. The reasons for this weren't clear at first, but as more studies were done and science gained a better understanding of how the human body processes food, some reasons became clear and once again Nature showed that her wisdom was, as usual, more advanced than man's mental capabilities.

This thing called formula was developed during the Second World War to help free young mothers a little more, for many of them were involved on the home front at helping with the war effort and this formula was touted as containing every- thing baby would need to grow up healthy.

This became more "convenient" for many new mothers and this practice was considered the norm for many years.

Little did they know that what they were doing was far from natural and actually was a cause of many "mystery" problems.

When a baby is born, its digestive system is sterile until it begins to feed. Good and bad bacteria are introduced this way and there are ingredients in Mother's milk that help the good bacteria to establish control. The good bacteria are necessary for proper food digestion and absorption, thus necessary for optimal health.

Formula fed babies are lacking this advantage in their development, which can result in problems with infections, digestion and other ailments that mystify poor mom.

In baby's digestive system, the good bacteria help to produce B vitamins and enzymes. They also help to develop and strengthen baby's immune system.

Many things can upset this delicate balance and the worst culprits are chemicals and prescription drugs. Antibiotics are a common cause of problems, although a connection is not always made between baby's problems and antibiotics because the effects may not be noted for a few weeks. These effects can be infections, rashes and food sensitivity.

The antibiotics kill the good bacteria as well as the bad and this sets the stage for the bad bacteria to take control resulting in problems that can follow from childhood right into adulthood.

Poor diet will add to the problem. Never use any foods with preservatives and chemicals in them to feed your baby. Look up the terms on the labels and if you're not sure, don't use it. A body needs healthy food to maintain good health and the human body was not designed to process chemicals.

Many people, including some forward thinking doctors are realizing that good or bad health starts in the digestive system. Babies that are breastfed definitely start out with an advantage, but they will also have poor health eventually if they abuse their digestive system later in life.

It is easy to make simple things your baby likes with a blender and healthy organic foods. Try it and have a happy baby!

Posted by personalhealthnews at 12:17 AM | Comments (0)

October 20, 2007

Are you Lactose Intolerant?

If you suffer from nausea, cramps, bloating, gas, or diarrhea after drinking milk or eating dairy products, you may be lactose intolerant. This is a common reaction. According to some reports, between 30 and 50 million Americans are lactose intolerant.

Lactose is the sugar found in milk and other dairy products. The small intestine produces an enzyme called lactase whose job it is to break lactose down into two simple sugars called glucose and galactose. The glucose is then absorbed into the bloodstream for nourishment. If your body does not produce enough lactase, the unaltered lactose makes its way into the large intestine and begins to ferment, producing acids and gases.

ALLERGY OR INTOLERANCE?

Some think that they are allergic to milk when they have these symptoms. Usually this is not the case. Food allergies are rare. According to some experts, only 1 to 2 percent of the general population is affected by a true food allergy.

What is the difference?

Though the symptoms are similar, there are differences. With an allergy, the immune system produces a "histamine" to fight against foods you have ingested to which you are allergic. Some symptoms may be swelling of the lips or tongue, hives (rash), or asthma. Lactose intolerance will not cause these symptoms because the immune system is not involved. Lactose intolerance is the body's inability to assimilate a food properly, causing a reaction.

How can help you tell the difference?

If it is a real food allergy, the reaction will occur within minutes of ingesting the food that you are sensitive to. If the symptoms do not occur for an hour or more, it is most likely lactose intolerance.

FOODS TO AVOID

These foods may also contain lactose and could cause symptoms:

* Bread and bread products
* Cakes and cookies
* Candies
* Instant potatoes
* Margarine
* Some prescription drugs
* Some over-the-counter medicines
* Pre-mixed foods for pancakes, biscuits, and cookies
* Processed breakfast cereals
* Salad dressings
* Lunch meats
* Soups

TREATMENT?

At this time, there is no treatment that can cure the problem, but you can prevent some of the symptoms by ingesting a food enzyme dietary supplement just before taking your first bite of food. These contain lactase to assist the intestines in converting lactose. Products come in pill or liquid form. You can also take probiotics (opposite of antibiotics)on a regular basis. These help produce "good bacteria" in the body, promote good digestion and reduce the reaction your body may have to foods containing lactose.

Through trial and error, you may be able to determine which foods or what amount of foods cause you the most discomfort. By being observant of your body's reaction, you will find that you know how much you can or cannot digest.

You may have to cut out dairy products altogether. You should, however, find other sources of calcium that has been supplied through the dairy products. Certain green vegetables and some kinds of fish and nuts are high in calcium.

Lactose intolerance is not life threatening, just uncomfortable and sometimes embarrassing. Managing lactose intolerance can be challenging, but possible. Be observant of what you eat and take preventative measures once you determine what foods cause you the most problems. Then you should find that you are symptom free and can enjoy most of the foods you love, always in moderation of course. If your symptoms persist, there may be something more serious that requires a visit to your physician. Learn to read your body and know when you need to make adjustments in your diet and nutrition.

Posted by personalhealthnews at 12:14 AM | Comments (0)

September 18, 2007

Food Labels

Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply losing weight, you want to eat a healthy diet and focus on foods that are high in vitamins, minerals, and phytonutrients, and balanced in fats, carbs, proteins.

There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.

One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?

Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement – once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.

Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren't required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.

What Is a Serving?

At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.

Calories, Calories From Fat and Percent Daily Values

This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat.

On the right side of a food label, you'll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.

The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.

Nutrients

Fat, Sugar, Sodium and Carbohydrate

The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.

Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.

Vitamins, Minerals and Other Information

The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.

Common Mistakes to Avoid When Reading a Food Label

Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:

-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.

-Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).

-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.

Reading Label Lingo

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.

No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)

Low fat - Contains less than 3 grams of fat per serving.

Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.

No calories or calorie free - Contains less than 5 calories per serving.

Low calories - Contains 1/3 the calories of the original version or a similar product.

Sugar free - Contains less than 1/2 gram of sugar per serving.

Reduced sugar - at least 25% less sugar per serving than the reference food.

No preservatives - Contains no preservatives (chemical or natural).

No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.

Low sodium - Contains less than 140 mgs of sodium per serving.

No salt or salt free - Contains less than 5 mgs of sodium per serving.

High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).

Good source of fiber - 2.5 g to 4.9 g. per serving.

More or added fiber - Contains at least 2.5 g more per serving than the reference food.

With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.

And while you're at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.

Posted by personalhealthnews at 07:59 AM | Comments (0)

September 17, 2007

Soothe Nighttime Heartburn and Indigestion

Who hasn’t bolted upright in the night, awakened by a sudden and terrible burning sensation in the pit of their stomach? Whether you indulged in some overly spicy chili, or overdid it on those late-night leftovers, these quick heartburn remedies will soothe your fiery stomach and help you get back to sleep!

1. The first thing you’ll want to do when you’re awakened by heartburn pain, is to stand up. This helps keep the acid at bay while you go and get a full glass of cool water.

2. Drink the whole glass of water, and follow it with a mixture of 1 tablespoon of baking soda, and half a glass of water. Be careful though, if you have high blood pressure or are pregnant, this can cause water retention or increase your blood pressure.

3. DON’T drink milk or suck on mints to relieve heartburn. Milk might feel nice and cool going down, but it actually contains fats and proteins that cause your stomach to secrete MORE acid and make your heartburn worse! Mints, while they may feel soothing, actually relax the small valve between your esophagus and stomach, whose purpose it is to actually KEEP acid at bay! When this valve is relaxed, more acid can seep up and aggravate heartburn symptoms!

4. This is going to sound strange, but downing a teaspoon of vinegar can help soothe heartburn immediately! Why give your stomach MORE acid when it already seems to have enough, you ask? Sometimes, heartburn is caused as a result of too little acid, and vinegar helps quell indigestion by giving your stomach a little extra “juice” (no pun intended!) to do its job!

5. Certain foods can cause nighttime heartburn, including: soda pop or beverages with caffeine (which you shouldn’t be drinking before bed anyway!), alcohol, garlic, chocolate (sorry!), citrus fruits, tomatoes and tomato-based products. Avoiding these types of food can help ease your indigestion if you frequently find yourself awakened with that intolerable burning!

6. Eating a banana each day works like an antacid to soothe heartburn. If you’re already stricken with indigestion, eating pineapple or papaya (or drinking the juice) can help settle your stomach naturally. Some people also claim that eating a teaspoon of mustard (yuck!) can work immediately.

7. Avoid eating at least two hours before you go to sleep. Those late night snacks can keep your stomach busy all night and prevent you from easing into a deep, restful sleep. You may also find that sleeping on your left side or sleeping at a somewhat upright angle can keep acid down where it belongs.

If you are awakened by heartburn on a regular basis, or the pain is severe, or if you have heartburn with vomiting, you’ll want to consult your doctor immediately as it may be a sign of a more serious condition such as an ulcer. Above all, avoid spicy, fatty and caffeine-containing foods before bed, and you should be able to drift off to sleep easily.

Posted by personalhealthnews at 09:58 AM | Comments (0)

September 14, 2007

Hypoglycemia - Hidden Culprit

The term hypoglycemia refers to low blood sugar and can cause a range of frustrating symptoms that mystify doctor and patient alike. It is the opposite of hyperglycemia, which is diabetes.

Hypoglycemia is one of those mystery ailments that can plague a person for years but never get diagnosed. The medical profession can diagnose it, but usually they don't consider it a problem until it becomes very severe. The medical profession only considers large shifts in blood sugar to be of any consequence and they are also more focused on hyperglycemia (diabetes). They don't seem to realize that even small fluctuations in blood sugar levels can have a big impact on how a person feels.

Symptoms can vary from person to person and you may not have all of them, but some of the more common ones are: headaches, exhaustion, irritability, depression, crying spells, phobias, quick temper, concentration problems, nightmares, forgetfulness, drowsiness, visual problems including sensitivity to light, indecision, PMS, anxiety, muscle pain, cravings, mood swing, weight problems, nervousness, cold hands and/or feet, sleep problems, anti-social feelings, confusion and dizziness.

Glucose, from carbohydrates, is the fuel our bodies use for heat and energy production. Every cell in our bodies requires this fuel. The source for this glucose is the carbohydrates in foods such as vegetables, fruit, seeds, grains and beans.

After eating, glucose molecules are absorbed into the bloodstream to be used for energy. Insulin, which is produced by the pancreas, regulates the glucose level by helping the cells absorb what they need and the extra glucose is stored in your liver and muscles in the form of glycogen. Your body can use this stored glycogen when it needs energy between meals and if there is extra, glycogen can also be stored as fat in the fat cells.

In people with hypoglycemia, the pancreas releases too much insulin, which tells the liver to store the glucose as glycogen. This drives the blood sugar too low for body energy needs producing the negative symptoms mentioned above (and others). The adrenal glands sense this as stress and react by releasing hormones telling the liver to release glycogen for energy to try to bring the blood sugar level back up. This is what produces the low feelings in a hypoglycemic person. This can also result in overstressed adrenal glands that respond less and less well as time goes by, causing the symptoms to get worse.

The problem can stem from any or all of the following: overactive pancreas, malfunctioning liver, food processing and absorption in the digestive system.

If you notice symptoms coming on 2-5 hours after eating, there is a chance you have hypoglycemia. Heavy starch foods such as potatoes, rice, pasta and other grain products should be avoided as much as possible. Also, foods and drinks with table sugar, honey, sucrose, glucose, corn syrup and any other sweetener that is high on the Glycemic index should be avoided. There are natural sweeteners that have little or no impact on the blood sugar level.

A natural sources supplement containing chromium and vanadium should be taken. There is one very important thing you can do for free and it will have a big impact on the symptoms--chew your food till it is liquefied. This has a dramatic impact on the blood sugar level and if you do this you'll notice the difference very quickly in a reduction of symptoms.

Also, if you wish to confirm a blood sugar problem, ask a local practitioner to take a blood sample from you when you are feeling down and this can confirm if you have a low blood sugar problem. A naturopathic practitioner will probably be more open to helping you with this and the test only requires a little pinprick in the end of one of your fingers.

Your natural practitioner can also work with you to find which organs are malfunctioning and recommend supplements and procedures to build your body back up.

Don't forget to chew your food well!!

Posted by personalhealthnews at 02:36 PM | Comments (0)

September 11, 2007

The Benefits Of Juicing

Everyone should include at least one fresh juice in their diet every day and until you have tried it you won't believe how delicious it tastes: Raw, live, fresh fruit and vegetables have so many beneficial effects on the body. Fresh juice can be made in your own home or purchased from a café and the health benefits far outweigh those offered by pre-bottled juice.

A fresh juice is made using a juice extractor: This is a blender like processor that removes the pulp and filters about 90% of the liquid matter into a cup or jug. Fruits and vegetables commonly used for fresh juice include:

- Oranges
- Apples
- Watermelons / Melon Dews/ Rock melons
- Pears
- Strawberries
- Carrots
- Spinach
- Beetroots

Many people also like to include a small amount of fresh ginger or garlic for an added immune system boost. Depending on your individual taste preferences, different combinations can be used for creating unique flavors. Some juicers will take a whole granny smith apple without requiring any coring, where others need fruit and vegetables to be chopped into smaller pieces so they can fit through.

It's fairly common knowledge now days that the human body is comprised of at least 70% water and drinking fresh juice is a sure way to stay hydrated. Each piece of fruit and vegetables is also around 70% water content, but the water is vitamin and nutrient rich for quick and effective assimilation into the body. Fresh juice will give you an energy surge and it will carry vital vitamins and nutrients to cells throughout the body the way nature intended it to.

Can you imagine heaping an apple, an orange, a ¼ watermelon, ½ a beetroot, a slice of ginger and a carrot onto a plate and eating it all raw in one sitting? You could probably do it but it would be hard work! With fresh juice you can easily extract the goodness into a tumbler, throw in a couple of ice cubes if you like your drinks cold and you have a delicious and healthy drink, which is also a meal. When you drink the juice form of the fruit and vegetables you are receiving highly concentrated nutrition, which means the amount it would normally take to fill you up wouldn't have anywhere near as much goodness.

There are so many health benefits to drinking fresh juice it would be impossible to list them all. Many people like drinking fruit and vegetable juice to detoxify their bodies for a few days every month or a day or two a week: This means they have nothing but fresh juices, fruit, fresh vegetables and water for the detoxification period. Since the enzymes in the fruit and vegetables are still buzzing in their uncooked form, fresh juice is pure energy to support our natural life force. While cooked, dried fruits and vegetables have nutritional value; it is small in comparison to fresh juice.

Whether you drink one juice a day or several you will notice changes after a week or so: your skin will be smoother, glowing and clear, your eyes will be bright and your body will feel clean. You will have elevated moods and energy levels compared to before and your appetite will possibly decrease because you are receiving all the vitamins and nourishment you require for the first time in a long time. Hair, nails and your immune system will all be noticeably stronger and you will feel calm and surprisingly at ease. Over time your digestion will improve, your bowel flora will re-balance and you could possibly cure any disease or illness in your body.

A good way to start with fresh juice, is to do a detoxification for a day or two initially to clean your system out and relax your digestion. Then you can start your new routine of having one fresh juice first thing each morning or perhaps even one with breakfast and lunch, whichever you prefer.

This is not a change you will ever regret and you will start to look more seriously at all the beverages you consume as you come to realize how beneficial a fresh juice can actually be to your health.

Posted by personalhealthnews at 11:13 PM | Comments (0)

September 07, 2007

The Looming Vitamin Crisis

You and I are facing a critical vitamin and mineral shortage. This health crisis has been growing at an alarming rate since the early 1900's. Of particular concern are folks on weight loss diets - especially low carb diets.

As a partial result, nutritionally driven chronic diseases have reached epidemic proportions. About 95% of people over 40 will suffer from one or more of these chronic diseases by the time they reach retirement. Diseases such as cancer, heart disease, diabetes, dementia, vision loss - to name a few. That's 95 people out of every 100.

For decades the medical community poo-poo'd the nutrition "fanatics" when they mentioned the importance of vitamins and minerals as a basis of our vital health.

Then, a real shocker.

In the June 19, 2002 issue of the Journal of the American Medical Association they announced: "Suboptimal intake of vitamins should be seen as a risk factor for chronic disease, especially in the elderly."

This tells us that today our food contains MUCH LESS nutrition and yet our needs for vitamins and minerals are MUCH GREATER than ever before in human history.

You'll discover, in this article, how this can be possible. And some simple steps you must take to protect yourself and your loved ones.

PLANTS ARE THE SOLE SOURCE OF ALL VITAMINS AND MINERALS FOR EVERY LIVING CREATURE. Even animals that eat nothing but meat - the vitamins came from somewhere down the food-chain - from an animal or fish that eats plants.

PLANTS CREATE BODY-READY VITAMINS AND MINERALS FROM NUTRIENTS IN THE SOIL. The richer the soil, the more vitamins and minerals are packed into the plants. On the other hand, vegetables grown in poor soil will have far lower levels of vitamins and minerals.

AND THE SOILS ARE BECOMING SAND - DEPLETING AT A VERY RAPID RATE. Commercial farming really started to expand as the ability to transport the produce to new markets increased - trains, then trucks. This was a boon for consumers. Now they didn't have to grow their own vegetables. And they could enjoy produce that was either out-of-season or wasn't able to grow in their area.

As commercial growers keep using the same fields year after year, the soils keep losing their rich nutrients. And, as soils deplete, so does the vitamin and mineral content of the vegetables grown in that soil.

Chemical companies have come to their aid by providing chemicals that will force the plants to grow in poor soil.

A couple problems with this.

The vegetables look great but contain far less vitamins and minerals they once did. They also absorb some of these chemicals. Now our body needs even more vitamins to deactivate these toxins.

The vegetables we consume today give us far less nutrients than 100 years ago - yet create the need for more. A double whammy.

Genetic engineers have created vegetables that are more disease resistant, that grow faster, are more visually attractive, and are easier to harvest. For example: a new tomato was developed for growers primarily to take a 5-mile-per-hour impact from the faster picking machines. Tough skin tomatoes - you've probably had some. Nothing is being done to increase the nutrient levels of the plants - or to enrich the soil.

Some vegetables and most fruits you buy in the store are picked before they're ripe, and often chemically treated so they ripen on the way to the grocer's shelf. This gives the produce a lot longer shelf life - less waste. As you probably know, produce picked at it's ripe peak contain maximum nutrients - but spoil quickly. Vine ripened, fresh produce can be quite unprofitable for the grower and grocer.

On top of all this, consider the higher levels of air and water pollution, lower oxygen levels in the air we breath, and our fast paced, fast food societies of today. You can easily see that our wonderfully created bodies are being taxed to the max - and need more protection than ever before.

WHAT DO WE DO TODAY?

1. Make fresh, whole fruits, vegetables, and grains a larger part of your daily diet. These are the absolute best quality vitamins and minerals you can buy. Eat them raw, uncooked as much as possible. If necessary, cook slowly at low heat to keep the nutrients at the highest possible levels. Simply put - the less processing the better. Most people do not eat even the minimum recommended amounts, yet we all need much more than that today.

2. Look for organically grown produce at your grocery store or health food store. Generally this produce will contain the much higher levels of nutrients - as they did a century ago - without the chemicals. They cost more but you get a LOT MORE nutrients and much more succulent flavor than commercially grown produce.

3. Grow some of your own produce - in a yard garden, patio pots, or inside the home in window pots. It's fun, very easy, decorative, puts oxygen in the air and the taste and nutrition is just tons better than store-bought.

4. No matter how perfect our diet, we ALL need to invest in a GOOD vitamin supplement today. Even nutrition experts, who eat an "ideal" diet, take vitamin supplements. A good vitamin will require you to take 3 large tablets or six medium size tablets or capsules per day minimum. Anything less is a waste of money.

You'll find good quality vitamin supplements at most reputable vitamin or health food stores. Best bet - buy online for the best price and selection of high quality vitamin supplements.

Financially speaking, this is a critical part of our retirement program. If we don't have good health at retirement, nothing else will matter. Vitamin supplements are, by far, the cheapest health insurance and wisest retirement plan we can invest in.

Posted by personalhealthnews at 09:04 AM | Comments (0)

September 06, 2007

Whey Protein - Nature's Amazing Muscle Builder

Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects?

If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.

WHY DO ATHLETES USE WHEY PROTEIN?

Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.

WHAT IS WHEY PROTEIN?

Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.

Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.

WHO SHOULD CONSIDER USING WHEY PROTEIN?

Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.

Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.

The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.

CAN WHEY PROTEIN BE DANGEROUS?

Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.

If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.

Whey protein is a natural and healthy way to bring protein into your diet and increase well being.

Posted by personalhealthnews at 09:13 AM | Comments (0)

September 05, 2007

Little Known Facts About Changes In Our Diet

To say that Americans are obsessed with dieting is an understatement! Pick up any magazine, tune-in or turn-on any source of advertising and you're bombarded with the latest diet schemes and food fads. More often than not, they are endorsed by some familiar Hollywood celebrity, or promoted using some other cleaver technique.

It's no mystery that the weight-loss industry has built a thriving empire. In America, for example, we spend about 35 billion dollars every year on an assortment of weight loss products and plans. In addition, we spend another 79 billion dollars for medication, hospitalization, and doctors to treat obesity-related problems. Even with this, the obesity epidemic continues to spread. Sadly, we have become the heaviest generation in our Nation's history.

The National Center for Health Statistics reports that we have some very good reasons to be concerned about our weight-gain. Americans, for example are packing-on the pounds faster than ever before and weight-related medical problems are taking center stage. Diseases like heart disease, diabetes and yes...even certain forms of cancer have all been linked to obesity.

Here are a few of the surprising statistics about our weight:

- A whopping 64 percent of U.S. adults are either overweight or obese. That's up approximately 8 percent from overweight estimates obtained in a 1988 report.

- The percent of children who are overweight is also continuing to increase. Among children and teens ages 6-19, 15 percent or almost 9 million are overweight. That's triple what the rate was in 1980!

- Nearly one-third of all adults are now classified as obese. At present, 31 percent of adults 20 years of age and over or nearly 59 million people have a body mass index (BMI) of 30 or greater, compared with 23 percent in 1994.

(The BMI is a number that shows body weight adjusted for height. For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of 25.0 - 29.9 is overweight and 30.0 or above, is considered obese.)

Modern life both at home and at work has come to revolve around moving from one "seated" position to another: whether it's television, computers, remote controls, or automobiles, we seem to be broadening the scope of our inactive endeavors.

At times, life seems to have gotten almost too easy! For entertainment, we can now just sit-down, dial-up our favorite TV program or DVD movie and enjoy hours of uninterrupted entertainment...

And all those simple calorie burning activities that were once a normal part of our daily routine not so long ago? Long gone! You know the ones I'm talking about...activities like climbing stairs instead of using escalators and elevators. Or, pushing a lawn mower instead of riding around on a garden tractor. And what about that daily walk to school? Now, our kids complain when the school bus happens to be a few minutes late getting to the bus stop!

Along with the convenience of our affluent lifestyle and reduction in energy expenditure, have come changes in our diet. We are now consuming more calorie rich and nutrient deficient foods than ever before.

Here are a few examples of what we were eating in the 1970's compared to our diet today (information is taken from a recent U.S. Department of Agriculture survey):

- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheat flour is consumed as whole wheat.

- Our consumption of fruits and vegetables has increased, but only because the U.S.D.A. includes French fries and potato chips as a vegetable. Potato products account for almost a third of our "produce" choices.

- We're drinking less milk, but we've more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.

- We've cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we're eating 13 pounds more meat today than we did back in the 1970s.

- We're drinking three times more carbonated soft drinks than milk, compared to the 1970's, when milk consumption was twice that of pop.

- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.

- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. According to the U.S. Department of Agriculture, people are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies.

- In 1978, the government found that sugars constituted only 11 percent of the average person's calories. Now, this number has ballooned to 16 percent for the average American adult and as much as 20 percent for American teenagers.

The days of the wholesome family dinners so near and dear to our hearts, where we all sat around the kitchen table to discuss events of the day, are now a part of our sentimental past. They have been replaced by our cravings for take-out and fast-food. We have gradually come to accept that it's "OK" to sacrifice healthy foods for the sake of convenience and that larger serving portions mean better value.

And, since I have been throwing-out statistics, here's one more: Americans are consuming about 300 more calories each day than we did twenty years ago. We should actually be eating less because of our decreased activity level, but instead are doing the opposite!

Decide TODAY that healthy eating and exercise habits will become a permanent part of your life!

Begin to explore your values and thoughts and other areas of your life where change may be required, and then take action. Begin slowly, but deliberately to make improvements in the areas you identify. And remember, it has taken a very long time to develop your habits, and it will take some time to undo them…so be patient!

Posted by personalhealthnews at 04:26 PM | Comments (0)

September 26, 2006

Wellness Terminology

There are many words today associated with wellness. Many of those terms are new for readers, and some of the terms are interchangeable between fitness, wellness, and health. So let’s take a minute to explain some of the terms you may see from time to time.
Wellness itself is defined as the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits.

Meditation, an exercise recommended for everyone, but especially those of use with hectic, stressful lifestyles, is defined as an engagement in contemplation, especially of a spiritual or devotional nature. Meditation has been shown to be an effective method of lowering blood pressure, relieving stress, and promoting overall good health, by simply reflecting upon our day, and finding happiness within ourselves.

Fitness refers to the condition of our physical body and mental fitness would of course be addressing our mental state. Often we will join and participate in fitness centers that provide personal trainers, and stationary fitness equipment. There are numerous pieces of equipment available that perform many different exercises to address specific areas of the body. The best time to learn about this equipment is during the orientation session of the fitness center you have chosen.

Exercise covers a lot of ground. There are so many forms of exercise that we can only try to cover some of the more popular and well defined programs. There are aerobic programs that focus on heart rate and your cardio health. There are water aerobics that again focus on your heart health. Weight training and free weights are used for building muscle mass, and sculpting the body. Walking is one of the best exercises available, as it doesn’t jar our bodies, but uses all parts for toning and building heart rate. Running, swimming, jogging, and skiing are all forms of exercise, but not recommended for the novice.

Your nutritional needs refer to the physical supplements of vitamins, minerals and calories needed in order for you to sustain optimum physical health. Much discussion is centered on this topic right now, because our nation faces obesity problems of epidemic proportions.

Alternative therapies refer to the alternative medicine options such as chiropractic care, acupuncture, herbal cures, and holistic medicine. Of the examples given here, chiropractic and acupuncture are becoming more widely accepted as complements to the traditional form of western medicine. Studies are conducted often that support the evidence that chiropractic care and acupuncture are effective forms of medicine.

Herbal cleansing and healing are terms used by many of the natural healers to describe what ingestion of certain herbal combinations can provide for the body in the effort to bring it back to optimal health, or to sustain optimal health.

Today wellness is used not only in conjunction with health and fitness, but also wellness of the mind, body, and spirit. There is an ever increasing movement among the health conscious citizens, that wellness should include not only our physical being, but our mental and spiritual health. The only true form of wellness must include the entire person.

Posted by personalhealthnews at 09:02 AM | Comments (0)

September 18, 2006

Whey Protein - Nature's Amazing Muscle Builder

Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects?

If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.

WHY DO ATHLETES USE WHEY PROTEIN?

Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.

WHAT IS WHEY PROTEIN?

Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.

Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.

WHO SHOULD CONSIDER USING WHEY PROTEIN?

Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.

Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.

The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.

CAN WHEY PROTEIN BE DANGEROUS?

Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.

If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.

Whey protein is a natural and healthy way to bring protein into your diet and increase well being.

Posted by personalhealthnews at 09:00 AM | Comments (0)

June 02, 2006

Understanding fats and carbs

Fats and carbohydrates are two building blocks of a healthy diet, but many people do not understand their role in proper nutrition. While the daily intake of fats and oils should be limited, these elements are still a vital part of the diet. The key is to make smart choices when it comes to fats and oils. That means substituting saturated fats with unsaturated fats, and using healthier, lighter oils in cooking.

Let’s look at the role fats and oils play in the diet. Fats are necessary for supplying energy to the body. In addition, fats supply essential fatty acids and act as carriers for fat soluble vitamins like vitamin A, vitamin D, vitamin E, vitamin K and the carotenoids. In addition, fats have an important role to play as building blocks for various tissues and membranes, and they also play a key role in regulating numerous bodily functions.

Dietary fat is available from a variety of plant and animal sources, and most diets do contain adequate amounts of fat. Most nutrition experts recommend keeping the intake of fat to less than 20% of calories, but studies have shown that severely limiting fat intake can be dangerous. Extreme low fat diets should only be undertaking with a doctor’s approval and oversight.

The type and amount of fat in the diet makes all the difference. A diet high in saturated fats, trans fats and cholesterol has been associated with a variety of ills, including heart disease, stroke and other associated diseases. In addition, many long term chronic problems, such as obesity, are associated with high levels of dietary fats.

The greatest risk of complications from excessive fat intake appears to lie with saturated fats and trans fats (fats that are solid at room temperature). One of the best ways to keep levels of saturated fat low is to limit the amount of animal fats that are consumed. These animal based fats include meats like bacon and sausage, as well as butter and ice cream. Dietary cholesterol can be limited by watching the consumption of eggs, organ meats and other foods high in cholesterol.

Food labels do make the complicated process of choosing the right fats somewhat easier. For instance, trans fats will be listed on the ingredient list of foods that contain them. In general, trans fats are found mainly in processed foods.

Some fats, such as polyunsaturated fats and monounsaturated fats, are better choices for healthy eating. Examples of these fats include canola oil and olive oil. Cooking with these lighter oils can be a big step toward a healthier diet. Polyunsaturated and monounsaturated fats are liquid at room temperature, and they have been found to have heart protecting qualities.

Many types of fish have also been found to be sources of good fat. Fish are excellent sources of omega-3 fatty acids. These omega-3’s have been found to promote good health, and they may even lower cholesterol levels.

Carbohydrates are an important part of a healthy diet as well, and carbs are necessary for providing energy and many essential nutrients. Carbohydrates are found in fruits and vegetables, in grains and in milk and dairy products. It is important to choose carbohydrates carefully, however, since not all are equally healthy.

When choosing breads and cereal, for instance, try to select those made with whole grains, while avoiding the more highly refined varieties. It is also important to limit the intake of sugars, such as soda, candy and highly processed baked goods. Consuming large amounts of such high calorie, low nutrient foods, can make it very difficult to stay on a healthy diet without gaining weight.

Most Americans tend to have too much of certain elements in their diet. Sugar is one such element and salt is the other. While a basic level of sodium in the form of salt is important to proper nutrition, most people consume too much salt in their daily diet. Excess salt consumption can lead to water retention, high blood pressure and other complications. Choosing low sodium foods, and limiting the use of the salt shaker, can go a long way toward cutting levels of excess salt in the diet.

Posted by personalhealthnews at 04:44 PM | Comments (0)

May 27, 2006

Tips to Help You Get a Good Night's Sleep

If you are like a lot of people you may find that you wake up in the morning feeling more tired than you were when you went to bed.

Obviously this is not an ideal situation, so how can you ensure that you get a good night's sleep and wake up feeling refreshed and ready to tackle the new day? Here are a few good tips to help you.

It is important to try to mentally unwind before going to bed. An overactive mind is one of the primary causes of poor sleep and broken sleep. Try to carry out a low-stress activity in the 30 minutes to an hour before you retire for the night. Examples of such activities are reading and listening to relaxing music.

A relaxed body will lead to a relaxed mind. Two of the best ways that you can relax your body are to engage in meditation or take a warm bath.

It is important not to partake of a heavy meal immediately prior to going to bed, but a light snack that is high in carbohydrates can help to relax the body.

If you are prone to sleep problems it is particularly important that you adhere to a regular sleep routine, going to sleep at the same time every night and getting up at the same time every morning. Yes, this includes weekends. If you are tempted to have a lie in at the weekend you will usually find that this leads to you struggling to get to sleep at the end of the day and feeling tired when you have to get up in the morning to start a new work week.

Try to cut out taking a nap during the day. You only need a fixed amount of sleep during any 24 hour period, so clearly, if you take a nap during the middle of the day you may well struggle to sleep through the night.

Your bedroom should be quiet and dark. If you cannot block out all noise and light you might want to invest in some good quality ear plugs and a sleep mask. It is also important that your bedroom temperature is comfortable, neither too hot nor too cold. Body temperature is ideal.

If, after trying these tips, you still have difficulty sleeping, then you should consult your doctor to ensure that there is not an underlying medical problem that is responsible for your poor sleep pattern.

Posted by personalhealthnews at 10:00 AM | Comments (0)

May 22, 2006

Vitamins: To Be or Not to Be?

Nutrition as it applies to our daily lives means that we take in what we need to maintain our body’s healthy state. Nutrition has become an important word thanks to the involvement of the USDA in our daily food requirements, and the FDA’s involvement in determining what is and is not dangerous for us to consume.

But what is our responsibility in the nutrition game? Do we understand what our nutritional requirements are, how to fulfill those requirements, and how to look for real nutritional value in our foods? I’m not sure that nutrition has been successfully addressed in its own right. We hear nutrition in relation to our vitamin intake, our fortified cereals and milk, and in the context that we need “nutritional value” from our food choices. But we don’t often stop to think, what do we really need in nutritional supplements?

Vitamins and minerals are more readily available to us than ever before, and we’re still no better equipped to actually determine what we need to take, than we were forty years ago. Just because we see the latest advertisement about a particular vitamin and decide the symptoms of deficiency apply to us, does not mean we need to rush out and purchase the product. The symptoms of deficiency for lots of vitamins and minerals are the same or overlapping. What we need is a way to detect, on an individual basis, what our body’s lack, and then plan a suggested nutritional solution.

The complete lack of unity between our medical field and the herbal field, (this is the field that vitamins and minerals belong to) is a disgrace in a country so forward thinking as the United States. But it is also where we fall short in providing our citizenry with the tools they need to make better, informed decisions. The medical field has long resented any contact that patients might make with herbalists, vitamins and minerals, or any other proposed health aid, that wasn’t directly related to medicine.

Thanks to this prevalent attitude among most all doctors, we have missed great opportunities to advance a generation’s health. If you were to take a cross section of the population, and check for adequate levels of the most used and fortified vitamins and minerals, you would probably find the as high as 80% or the population is lacking in a least one of the vitamins and minerals. Now, that doesn’t sound too bad, until you stop to think, what if it’s calcium? A calcium deficiency brings on osteoporosis, a deteriorating of the bone. This disease alone costs millions in medical expense to the population.

Can you see how a little more cooperation and open-minded participation on the part of our medical field could result in far fewer health problems? It would also have provided the general population with a viable way to discern their vitamin and mineral needs, accurately. Blood tests, urine tests, and other simple office procedures would provide the vast majority of the information needed for us to arm ourselves, and head off to the health store. Preventive medicine comes in all shapes, forms, and tablets!

Liquid Vitamins

Posted by personalhealthnews at 03:20 PM | Comments (0)

May 20, 2006

Eat a wide variety of foods for a healthy diet

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

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

Your key to healthy eating

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

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

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

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

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

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

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

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

Liquid Nutrition

Posted by personalhealthnews at 09:05 AM | Comments (0)

May 16, 2006

7 Easy Remedies to Soothe Nighttime Heartburn and Indigestion

Who hasn’t bolted upright in the night, awakened by a sudden and terrible burning sensation in the pit of their stomach? Whether you indulged in some overly spicy chili, or overdid it on those late-night leftovers, these quick heartburn remedies will soothe your fiery stomach and help you get back to sleep!

1. The first thing you’ll want to do when you’re awakened by heartburn pain, is to stand up. This helps keep the acid at bay while you go and get a full glass of cool water.

2. Drink the whole glass of water, and follow it with a mixture of 1 tablespoon of baking soda, and half a glass of water. Be careful though, if you have high blood pressure or are pregnant, this can cause water retention or increase your blood pressure.

3. DON’T drink milk or suck on mints to relieve heartburn. Milk might feel nice and cool going down, but it actually contains fats and proteins that cause your stomach to secrete MORE acid and make your heartburn worse! Mints, while they may feel soothing, actually relax the small valve between your esophagus and stomach, whose purpose it is to actually KEEP acid at bay! When this valve is relaxed, more acid can seep up and aggravate heartburn symptoms!

4. This is going to sound strange, but downing a teaspoon of vinegar can help soothe heartburn immediately! Why give your stomach MORE acid when it already seems to have enough, you ask? Sometimes, heartburn is caused as a result of too little acid, and vinegar helps quell indigestion by giving your stomach a little extra “juice” (no pun intended!) to do its job!

5. Certain foods can cause nighttime heartburn, including: soda pop or beverages with caffeine (which you shouldn’t be drinking before bed anyway!), alcohol, garlic, chocolate (sorry!), citrus fruits, tomatoes and tomato-based products. Avoiding these types of food can help ease your indigestion if you frequently find yourself awakened with that intolerable burning!

6. Eating a banana each day works like an antacid to soothe heartburn. If you’re already stricken with indigestion, eating pineapple or papaya (or drinking the juice) can help settle your stomach naturally. Some people also claim that eating a teaspoon of mustard (yuck!) can work immediately.

7. Avoid eating at least two hours before you go to sleep. Those late night snacks can keep your stomach busy all night and prevent you from easing into a deep, restful sleep. You may also find that sleeping on your left side or sleeping at a somewhat upright angle can keep acid down where it belongs.

If you are awakened by heartburn on a regular basis, or the pain is severe, or if you have heartburn with vomiting, you’ll want to consult your doctor immediately as it may be a sign of a more serious condition such as an ulcer. Above all, avoid spicy, fatty and caffeine-containing foods before bed, and you should be able to drift off to sleep easily.

Sweet dreams!

Posted by personalhealthnews at 10:02 AM | Comments (0)

May 12, 2006

Banish Insomnia -- Sleep Safe with Amino Acids

There is something most uncivilized about living in a civilized world. What is it? It’s hard to get good night’s sleep.

Some of this punishing sleep deprivation is voluntary. Too much to do. Too much to see. Too many responsibilities. Not enough sleep.

For many people, sleep is a desperate need. People toss and turn, but sleep does not come. Others get to sleep only to awaken later in the middle of the night. In the morning, thousands (millions?) head off to work bleary-eyed, trying to be productive. It’s a vicious cycle.

Eventually exhaustion can get bad enough that a person seeks help from their doctor, who obligingly writes a prescription for some pills. At first, they work well and the sleepless person gets some much needed relief.

However, the real nightmare is about to begin. After awhile, the sleeping pills stop working. Unfortunately, by then, the person is addicted. The doctor has been told the drugs are not addictive by the drug manufacturer. Anecdotal evidence, however, suggests drug manufacturers aren’t giving doctors the whole story. There’s big money in having a “non-addictive” sleeping pill. As the saying goes, “Money Talks.”

It turns out that there is another way, but not one health insurance will pay for. Because there are no large drug companies standing behind this alternative, health insurance companies don’t recognize it as a therapeutic choice.

Contrary to what doctors usually are taught both in medical schools and from drug companies, nutrition plays a large role in getting a good night’s sleep. There are a number of vitamins and minerals that support sleep. An internet search for “insomnia vitamins” and “insomnia minerals” provides a wealth of information about these nutritional supports.

Staying away from nicotine, caffeine and alcohol helps in getting a good night’s sleep, as does having a good diet and getting regular exercise

Amino acids are lesser known for their importance in being able to get enough sleep, but they are just as vital. L-Tryptophan, for example, is called “essential” for a reason. People can’t live without it.

Without enough L-Tryptophan, or its easier-to-get cousin, 5-HTP (5-Hydroxy Tryptophan), human beings are not able to calm down. Sound familiar? Usually, about 100 mg of 5-HTP provides enough relaxation that sleep becomes an option for an average adult. Experimentation to discover an appropriate dosage is safe and easy.

Sleep becomes an option with enough L-Tryptophan in the brain. This is where L-Theanine, another commonly available amino acid, comes in. It’s a sleep time amplifier, providing more rest in less time. A dose of 100 mg at bed time is a good starting place.

Finally, GABA (yet another amino acid) works for some people. Most sleeping pills work on the same part of the brain that uses GABA. Unfortunately, for technical reasons, just taking GABA does not always work that well. Trying 200 mg at bed time is a good starting place. It may or may not work.

Anyone having trouble getting a good night’s sleep can leave the sleeping pills in the cabinet. Instead, trying some 5-HTP, L-Theanine and GABA is an inexpensive option. These supplements are a safe and non-addictive alternative.

Posted by personalhealthnews at 10:00 PM | Comments (0)

May 11, 2006

Dietary Supplements – Folic Acid

The debate about the necessity of taking dietary supplements is still raging. While many health care professionals believe we get all we need from the foods we eat, others prefer to offer extra vitamins when their patients are under a stress such as pregnancy or illness or even aging, when the body’s function is impaired or overloaded.

Studies have proven that taking extra B group vitamins, especially folic acid and B12 have reduced birth defects by 72 to 100%. And since regulations authorizing the addition of folic acid to grains have come into force, the incidence of birth defects in the USA has dropped by 19%, though sceptics claim there could be other reasons.

So what are some of the symptoms of folate deficiency? If your tongue is inflamed and you suffer from loss of appetite, shortness of breath, are irritable, forgetful and mentally sluggish, you may have a folic acid deficiency. Folic acid is one of the B group of vitamins and most animal and plant foods are poor sources of it. The exception is liver which most people don’t eat a lot of these days. Some habits and diseases also play a major part in causing a deficiency of this vitamin. Celiac disease, alcoholism and irritable bowel syndrome are three such.

Studies have also suggested that when elderly people suffer from depression it is caused by a lack of folate (B9). It should be taken with B6 And B12 to help its absorption and function in the body. These three vitamins work closely together and help relieve symptoms of depression. They do this by decreasing the amount of homocysteine, which is thought to play an active part in causing the depression. Sometimes the amount of folate in proportion to the other two may need to be increased.

Several population-based studies across the USA have found that various cancers are less prevalent in people who have high levels of folic acid. These people also consumed high amounts of beta-carotene, vitamin C and fiber. One very large study of 50,000 women found that adequate intakes of folate significantly reduced the risk of breast cancer.

Some prescription medications for inflammatory bowel disease have been found to interfere with the bodies ability to absorb folate (folic acid) and the deficiency has also been linked to male infertility and heart disease.

Foods that offer the most folic acid are dark leafy greens, brewers yeast, beef liver, some seafood, orange juice and milk. Root vegetables and whole grains also provide small amounts.

Side effects from folic acid supplements are rare, though they can occur if the dose exceeds 15000 mcg. Taking any one of the B group of vitamins alone can cause a deficiency in the others, so don’t be part smart. Find out if you really do need it and make sure your health care professional knows you intend to take it. Some prescription medicines like antibiotics and warfarin can react adversely to this supplement, while others like ibuprofen and aspirin can actually cause a deficiency. Methotrexate, used to treat some cancer and rheumatoid arthritis increases the body’s need for folic acid, and its side-effects are greatly reduced by addition of this vitamin without impairing its effectiveness, so if you must take this drug, be sure see your health care professional about adding folic acid to your diet.

Posted by personalhealthnews at 02:03 AM | Comments (0)

May 09, 2006

An Example of a Perfect Meal

Good nutrition is vital to a strong and healthy mind and body. It's true what they say - you are what you eat.

This statement points out very effectively that if you feed your body with low nutritional and sugary garbage, your body has nothing to work with and you'll end up eventually feeling like garbage.

On the other hand, if you nourish your body with food that is packed with nutrients such as vitamins, fiber, healthy fats, whole grains and omega-3's, you'll notice a huge difference in how you look and feel...especially if you make this type of food a dietary habit.

Right now we're at a crossroad - we know we should be eating better, but there are so many restaurants available offering "bad" food and it's making the obesity rate skyrocket. Even restaurants that offer fish platters and other health-conscious meals end up not so well because of the amount of calories you ingest between the bread, large portions and dessert.

You have two options:

1. Stay away from fast rood restaurants - and when you eat out at restaurants, be strict about what you eat. Stay away from the bread and don't finish everything on your plate...bring the rest home for a meal you can eat the next day.

2. Make a meal at home yourself using ingredients you buy at the grocery store, not frozen entrees.

The focus of this article is on number two because by making your own meal, you can control exactly what goes into it. The end result is a meal that you know is nutritious and NOT packed with health-deteriorating ingredients.

Here's an example of the perfect meal you can make at home. It has everything you need for better health.

What you'll need is:

1 9-10 ounce bag of baby spinach
1 can of wild Alaskan pink salmon
1-2 teaspoons of olive oil
1-2 teaspoons of balsamic vinegar
1/2-3/4 cup of brown rice

Here's a breakdown of each food's health benefits:

Spinach - this green leaf is packed with phytonutrients, vitamins and fiber - and it's low in calories.

Wild Alaskan Pink Salmon - yes, canned! It tastes better than you think. The reason this is recommended is because the food is a powerhouse of good fats, protein and omega-3's and is low in calories and carbohydrates. The salmon you would normally buy is potentially high in mercury, which is bad. This Wild Alaskan form is free of mercury...and it's inexpensive.

In case you're wondering, Omega-3's are vital for healthy weight loss, brain health and a healthy cardiovascular system.

Olive Oil - full of good fat which your body does need. When you buy olive oil, make sure it's 100% authentic. Some brands are now mixing olive oil with refined oils...the end result is olive oil, but not really.

Balsamic Vinegar - vinegar reportedly controls your blood sugar level when eating which is important for overall health. Furthermore, it gives the meal more taste.

Brown Rice - whole grains are full of vitamins and fiber. Check out Uncle Ben's instant brown rice...it's pretty good and quick to make.

Making the meal is easy. You simply lay the spinach out on a platter- you can more or less use however much you want- and drizzle 1-2 teaspoons of olive oil and balsamic vinegar over the spinach.

Let this sit for 10 minutes or so- this gives the spinach a chance to soak up the oil and vinegar. While this is sitting, cook the brown rice and open up the can of salmon.

When ready, simply spread the salmon over the spinach and put the brown rice either on the side or in a separate bowl.

And now the best part of all - ENJOY!

This meal will take you 15 minutes max to make and each bite will nourish your body from the inside out. And once you get used to eating healthy, you'll find yourself experimenting with all types of different meals.

This article shared with you one example of a perfect meal, but there are many many more!

Posted by personalhealthnews at 09:27 AM | Comments (0)

May 07, 2006

Mind, Body and Soul Interconnectivity

The practice of chiropractic care focuses on the relationship between your spine and your nervous system. The spine is the structure, and the nervous system is the function. Chiropractic believes these two systems work in unison to keep and then restore your body’s health. The word “chiropractic” is taken from Greek, and means “done by hand”. This is exactly how chiropractic care works.

The chiropractor uses his or her hands to manipulate your body, and help it to heal itself. It is the branch of the health sciences which focuses on the neuromusculoskeletal system. That’s a very big word to simply say how your spine and nervous system work together.

The spine is the highway for your central nervous system; if the highway is blocked or traffic is jammed, they are usually able healers. Many cultures, the Egyptians, the Greeks, the Chinese, and even the Africans have used some form of chiropractic care for hundreds of years.

Modern alternative medicine and holistic healers believe in the power of the energy that flows through our bodies; this energy radiates from our mind as well. It is believed to be the chief from of transportation for our body’s nervous system to carry out communication.

Acupuncture is one of the key components of Traditional Chinese Medicine (TCM), and operates on the premise that the body is divided into two opposing and inseparable forces, the yin and yang. Yin represents the cold, slow, or passive principle, and yang represents the hot, excited or active principle.

According to TCM health is achieved by maintaining a balance state of the yin and yang. This is done through the vital pathways or meridians that allow for the flow of qi, or vital energy. The vital energy flow occurs along pathways known as meridians. These meridians connect over 2,000 acupuncture points along the body. There are 12 main meridians, and 8 secondary meridians.

Although traditional western medicine does not completely understand how acupuncture works, the proof that it does work has been shown in several studies conducted by western medical facilities.

Finally, in the last few years, traditional western medicine has come to accept the role that your mind, body and soul have in keeping each other healthy, during daily processes, or recovering from surgery. Almost every form of healing accepts and incorporates the fact that our bodies have a “vital energy force” that flows through, from top to bottom.

This “life force” as some refer to the energy, helps to keep us connected, mind, body, and soul. To come to the understanding, as modern medicine finally has, that there are certain aspects of our health that we cannot place neatly in a physical process, has been a difficult revelation for believers of the purely scientific approaches to healing and medicine.

It’s impossible to separate the mind from the body, or the body from the soul. Their interconnectivity is the basis for our life’s meaning and existence. It is because of this connection, that we are able to heal ourselves in the beginning.

Posted by personalhealthnews at 04:10 PM | Comments (0)