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Eat to live, do not live to eat. We've all heard that saying, but what should we eat? Make Life Work For You! presents healthy food news and articles to help you decide for yourself.

Food in the News

Fortified Orange Juice Fights Heart Disease Risk

Orange juice might not be "just for breakfast anymore," especially in light of a new study by California researchers. They've come up with a cocktail of orange juice and plant sterols that if taken twice a day fights heart disease by reducing both LDL "bad cholesterol" and also C-reactive protein, which is a risk marker for heart disease and inflammation.

"This is the first study to show that healthy people who drink a plant sterol-fortified orange juice beverage can reduce C-reactive protein levels," said the study's lead author, Sridevi Devaraj, who is an associate professor of pathology and an investigator in the UC Davis Laboratory for Atherosclerosis and Metabolic Research. "We already knew that adding plant sterols to a juice could lower 'bad' cholesterol levels. Now we see an added benefit of reducing inflammation, a process we know plays an important role in the development of heart disease."

Scientists used to believe that C-reactive protein levels were merely indicators of an underlying inflammatory process, but they now theorize that C-reactive protein might contribute to the growth of atherosclerotic plaques.

The study, which involved 72 healthy men, added a cup of orange juice beverage to their normal breakfast and dinner. Half the men got ordinary juice, and the other half got the juice/sterol cocktail. There were no significant changes in those who drank the plain juice, but the juice/sterol cocktail drinkers had, on average, a 9 percent decrease in LDL cholesterol and a 12 percent decrease in levels of C-reactive protein.

According to the study, the simultaneous lowering of the levels of C-reactive protein and LDL cholesterol prevents more heart attacks than lowering either of the levels alone. Devaraj said that C-reactive protein is a marker not just of heart disease but also of those at risk of developing diabetes. "We are facing an epidemic of these lifestyle diseases," he said. "We need new strategies to help people fight back. Sterol-fortified, especially reduced-calorie beverages, offer our patients an effective, easy way to lower their risk of developing these deadly diseases."


Lycopene Reduces Risk of Cancer, Disease

A tomato a day may keep the doctor away. Several studies have proven the healing powers of lycopene — an antioxidant found in fruits and vegetables. Lycopene is especially abundant in tomatoes.

Research has shown that the compound, also found in foods such as grapefruit and guava, may be linked to a decrease in several diseases.

A Harvard trial reported that men who ate 10 servings of tomato products week were 34 percent less likely to develop prostate cancer. Women who ate diets rich with lycopene had a 30 percent to 50 percent less chance of contracting breast or cervical cancer.

Additionally, those with a high lycopene consumption fared better in European health tests. Scientists have determined that the antioxidant may ward off such evils as heart disease, atherosclerosis and macular degeneration (the leading cause of blindness in adults).

Nutritionists suggest that adults should consume 30 milligrams daily. That adds up to approximately 1 ½ cups of tomato juice or a single serving of spaghetti sauce. The sauce, in fact, provides more punch because cooked tomatoes are easier to absorb than non-cooked. One half cup of the stewed vegetable is worth five in the raw.

Since lycopene is fat-soluble, it also benefits us better when it is served with a healthy oil, such as olive oil — which is the traditional, Mediterranean cuisine.

Here are some alternate ways to eat the health-ful nutrient to help keep you fit:
1 tablespoon ketchup: 2.5 milligrams
1 tablespoon chili sauce: 2.2 milligrams
¼ cup cocktail sauce: 7.3 milligrams
¼ cup tomato sauce: 9.3 milligrams
½ cup spaghetti sauce: 20 milligrams
½ pound watermelon: 10.3 milligrams
1 whole pink grapefruit: 2.9 milligrams
1 papaya: 3 milligrams
Lycopene is also available as a supplement. However, those vitamins do not give one the other benefits of whole vegetables, such as vitamins A,C, E; folate and potassium.


Vitamin D May Help Slow Breast Cancer

High levels of vitamin D may help slow the progression of breast cancer, researchers suggested on Tuesday.

In a small study of women with the illness they found that patients with early breast cancer had higher levels of the vitamin than those with more advanced disease.

"Vitamin D levels are lower in women with advanced breast cancer than in early breast cancer," said Dr Carlo Palmieri, of Imperial College London. "It lends support to the idea that vitamin D has a role in the progression of breast cancer," he told Reuters.

The researchers measured the amount of vitamin D in blood samples from 279 women with breast cancer. In 204 women, the disease was in its early stages. It was more advanced in the other 75.

Vitamin D, the so-called sunshine vitamin, is found in fortified milk and dairy products, cod liver oil and some fatty fish. The body produces vitamin D in the skin when it is exposed to sunlight. Laboratory tests have also shown that vitamin D can stop cancer cells from dividing.

Although the scientists do not know whether the low levels of vitamin D are a cause or a consequence of the cancer, their findings and the results of other studies suggest that low levels of vitamin D may be involved in the progression of early breast cancer to more advanced stages.

"The next thing in this research is to try and understand the potential causes and mechanisms underlying these differences and the precise consequences at a molecular level," said Palmieri, who reported the finding in the Journal of Clinical Pathology.


Daily NSAIDs Reduce Prostate Swelling

Men who use non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, daily may reduce their risk of developing the prostate enlargement that often accompanies aging, a new study shows.

This increase in prostate size, known as benign prostatic hyperplasia, is not related to cancer, but can cause uncomfortable symptoms including frequent urination and difficulty emptying the bladder completely.

Inflammation may play a key role in the development of benign prostatic hyperplasia, Dr. Jennifer L. St. Sauver of the Mayo Clinic in Rochester, Minn., and her team point out, while daily NSAID use has been tied to a reduced prostate cancer risk. While benign prostatic hyperplasia is not related to prostate cancer, they add, both conditions may develop via similar mechanisms.

To investigate whether NSAID use might cut benign prostatic hyperplasia risk, the researchers followed 2,447 white men ages 40 to 79 for 12 years. One third reported using an NSAID daily, most frequently aspirin, for conditions such as arthritis and heart disease.

Benign prostatic hyperplasia was 27 percent less common among men who took an NSAID every day, the researchers found. Men who used an NSAID every day were also about half as likely to develop low urinary flow and increased prostate size. Overall, the researchers found, NSAID use was tied to a 35 percent lower risk of developing any type of urinary symptom.

The researchers also found that men who used NSAIDs daily were about 50 percent less likely to develop elevated levels of prostate-specific antigen (PSA) during the course of the study. A rise in PSA levels can signal prostate cancer and it is also a marker for an increase in prostate size.

The findings "suggest that NSAID use may prevent or delay development of benign prostatic hyperplasia," the researchers conclude.



Obese People Lose IQ

The fat is sure to hit the fire over this report — a new study shows that being fat could affect your IQ. People in the study with a high body mass index (BMI) scored lower on cognitive tests. It's already being called the "Homer Simpson Effect."

The study was conducted in France over a period of five years, and it involved 2,223 healthy people ranging in age from 32 to 62. The subjects took four tests in 1996 and again in 2001. Results from one of the tests involving word learning showed that people with a BMI of 30, which is in the obese range, remembered an average of only seven words out of a list of 16. On the other hand, people with a BMI of 20, which is in the ideal range, remembered an average of nine out of 16. The study also found that those who had a high BMI when the study began appeared to show higher levels of "cognitive decline."

"The study's findings may be due to a host of factors including the thickening and hardening of cerebral vessels because of obesity or possibly the development of insulin resistance," said the study's leader, Dr. Maxime Cournot of Toulouse University Hospital.


Grape Seed May Treat Colon Cancer

The lowly grape seed could be the key to controlling, and perhaps curing, colorectal cancer, the second leading cause of cancer deaths in the United States. Researchers have already demonstrated that grape seed extract has anti-cancer effects in other types of tumors, and the latest research shows it can inhibit growth of colorectal tumors in the test tube and in mice.

The new study not only documents a 44 percent reduction of advanced colorectal tumors in mice, but also reveals for the first time how the extract actually inhibits the growth of cancer at the molecular level. The extract halts growth by controlling the molecular regulators that in turn govern the cell’s life cycle, even to the point of causing the cell to commit suicide.

For years, scientists have known that the skins and seeds of grapes contain potent antioxidant flavonoids called proanthocyanidins that help keep hearts healthy. And other studies have shown that grape seed extract is effective against skin cancer and can even slow the growth of prostate cancer cells. Now, scientists know grape seeds are also effective against colon cancer cells as well.

"With these results, we are not suggesting that people run out and buy and use grape seed extract. That could be dangerous since so little is known about doses and side effects," said team leader Rajesh Agarwal, Ph.D., of the Department of Pharmaceutical Sciences professor at Denver's University of Colorado Health Sciences Center. "The value of this preclinical study is that it shows grape seed extract can attack cancer, and how it works, but much more investigation will be needed before these chemicals can be tested as a human cancer treatment and preventive."


How to Choose An Acceptable Weight Loss Program
By Ray Darken

When you make the decision to lose weight, you inevitably then have to go and choose a diet that not only will do the trick but also be a diet and exercise package that will be acceptable and stimulating. If you start off with a poor diet and exercise program, you'll most likely drop it and that just makes your weight loss program a big waste of time. Here's some food for thought...

Following a weight loss program is the most simple and efficient solution to getting rid of your extra pounds (or at least most of them). You can find these programs all around you: books that guide you, on-line weight loss programs, TV shows, etc. You can choose which one to follow depending on your personal eating habits and on the money you are willing to spend for such a program.

Many of us have a sedentary lifestyle, we go to work by car and then sit at a desk for eight hours or more, and we are always tempted by tasty and cheap but unhealthy food, rich in fats and carbohydrates. The result can be measured in the extra pounds we “gain” and it can vary from just a few extra pounds to obesity, depending on our metabolism & activities. As obesity became one of the major problems of the civilized world, an entire industry has developed on the basis of people’s need to lose weight. There are all kinds of products available on the market, such as different weight loss pills, fitness devices, electrical stimulation devices, etc. The problem is the majority of these products are not that efficient as their commercials are suggesting and some may indeed be seriously harmful to your health. It is much better to find a suitable weight loss program and follow it step by step.

The most essential part of the weight loss program is the diet plan, but for a more attractive commercial presentation the producers also come up with different “secrets” books, tools, analyzers, motivation tips, weight loss tricks, etc. There are also programs that include weight loss support; there are support groups such as Overeaters Anonymous or Fat Acceptance.

Here are some examples of weight loss programs:

Low Fat Diet
The low fat weight loss program recommends a diet based on low fat or no fat foods. Reducing fat intake and regular exercise results in long-lasting weight loss. This program can be very effective if produced and supervised by an expert. Many low fat programs found on the market reduce fat consumption too much and it can become harmful for your health. A very high consumption of carbs is also not good, which is often recommended by some programs. However, this diet is one of the best ways to lose weight, but it is important they are described in the correct manner.

High Protein Diet
This weight loss program is based on the consumption of high protein and low carb foods. Although it leads to reasonably rapid weight loss, it is often NOT an effective diet in the long run. It encourages the consumption of saturated fats and this increases the risk of heart diseases. It can also cause damage to your kidneys, as in the absence of enough carbs, for the rapid burning of fatty acids the kidneys have to work overtime.

Fixed Menu
This type of weight loss program indicates you apply a fixed menu diet. You get a list of what you have to eat everyday. It is easy to follow because you don’t need to keep the calorie count. Its efficiency and healthiness can vary greatly.

Points Program
This weight loss program is created by Weight Watchers, a company offering different dieting products and services for weight loss. The points system consists in quantifying the caloric intake and the energy expenditure. Foods are assigned a specific number of points and exercises are assigned a negative number of points. Based on their current weight and weight loss goals, program participants are allocated a certain number of points every week. Therefore, participants are allowed to eat any type of food, but they must not exceed their total point value that week. This is an easy to follow program, mainly because of the psychological effect is has on the participant.

Food Optimizing
This weight loss program is created by Slimming World, a British company which runs weight loss classes across the UK. During classes members are weighed and the loss or gain is shared with the others; they also share experiences, tips, ask for advice, etc.

The diet is a calorie-restricted one. The foods known as “free foods”, are considered to have a low calorie content may be eaten in unrestricted amounts. They recommend eating four small portions per day of foods that provide supplies of minerals, vitamins or dietary fiber, even if these foods are higher in calories. Days are classified in red days and green days. There are red days “free foods” and green days “free foods”, and all other foods are assigned a syn value.

Although most of us know the do’s and don’ts in order to lose weight, it becomes much easier if we are using a precise weight loss program, this way we get more determined.

The most important thing is not to expect short term extraordinary results. Even if there are weight loss programs that guarantee this, you may cause serious injury to your health and you will only enjoy short-time results normally. A good diet should always include all of the Recommended Daily Allowances for vitamins, minerals and proteins. Also, the weight loss program must offer you solutions for maintenance after the weight loss phase is over; and this is much more difficult than the weight loss itself. It is important to know that only healthy the eating habits and exercise are the primary keys to long term weight control.

Author Ray Darken - Ray often writes for and works closely with The Mediterranean Diet. If you'd like more news and broader access to diet and nutrition information try Diet Reviews & Tips. If this link isn't working, you can paste this one into your browser

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Breast Cancer Prevention And Food
By Ryan Arsendatama

Before we discuss about the relationship of breast cancer prevention and food, let us have an overview of what breast cancer is. Breast cancer mainly affects women, though it is not uncommon in men as well. As the name suggests it affects one or both the breasts of the patient. Just like every other parts of the body, the breast too grows and rests intermittently.

The nucleus of each cell controls the rate of growth of the breast. It is widely believed in the medical fraternity that it is defective genes that are the cause of cancer. It is when the genes that control the growth of the particular organ fail in their duty to control the growth cycle, cancer occur.

Most Cancers are Caused by Improper Food and Lifestyles

It is believed that more than ninety percent of breast cancers are caused by genetic abnormalities that occur because of the aging process and life in general particularly the lifestyle of the patient though cancer can be inherited; only ten percent of all cancers are inherited from siblings. It is always better to stay educated of the causes of and the ways to prevent the onset of a dreaded disease such as breast cancer.

There are many ways to prevent breast cancer is by talking care of your food and lifestyle such as, eating a well balanced diet, staying away from unhealthy habits such as smoking and drugs, minimizing mental stress and following a regular exercise routine.

All Theories of Prevention Centre Around Diet

There are many theories about the prevention of breast cancer. Many of these theories, or almost all of these theories, suggest in some way or the other that a balanced diet and regular exercise are the main preventives of breast cancer. Most of these research studies try to pinpoint the main preventive in the diet that helps prevent breast cancer.

Some claim it is the olive oil in the diet, some say it is the carrots. Many try to study the effects of tallow, omega-6 polyunsaturated fatty acids and the like on rats to determine what will prevent breast cancer, which is rising at an alarming rate of one percent every year.

Eat Healthy, Stay Healthy

We will list the research studies of the healthy foods that have known to lower the risk of contracting breast cancer.

Three to six servings a day of whole grain foods such as breads, cereals, and pasta. This maximizes the intake of fiber, which may fight breast cancer by lowering levels of estrogen in the body. You could also serve yourself one or two servings of beans for a great fiber boost.

Use some canned beans if fresh beans are unavailable. In any case, they are quick and easy to keep in the pantry. Fruits and vegetables should be a major part of your diet. They are preventives of many cancers and are generally very healthy food.

Apart from these, your diet should include: Cruciferous vegetables such as broccoli, broccoli sprouts, cabbage and cauliflower, Lycopene-rich foods such as tomatoes, red grapefruit, watermelon and guava and some citrus fruit such as oranges and grapefruit.

You can read more information about breast cancer symptoms here. Understand facts about breast cancer can increase your awareness of the disease. Learn also risk factors of breast cancer to understand its causes.

Top 15 Foods You Will Enjoy That Aid Your Digestion
By Farrell Seah

Even if you eat healthy food, it can be hard to digest if you make it unwelcome. If you’re rushed or stressed or preoccupied you can ruin even the most wonderful meal because your stomach will be in knots, denied the full attention of your muscles and circulatory system. So try to make the experience of eating a pleasurable and relaxed one, uncompromised by too many distractions. You need to indulge in your food.

Foods That Aid Digestion

High in pectin, a soluble fiber that can help your body’s systems to function well.

Aloe Vera
A plant whose bitter juice, when heavily diluted, may ease all sorts of symptoms of Irritable Bowel Symptom and other digestive disorders.

Another cheap, easily available fruit that can help soothe gastrointestinal ulcers, especially if the bananas are not overly ripe. Also high in fiber.

In raw or cooked form it’s high in fiber and aids digestion.

Licorice tea
Great for treating and preventing mild constipation and very yummy.

Linseed tea
Using linseed or flaxseeds in a tea is great for healing the bowel if you suffer from Irritable Bowel Symptom.

Like Apples, very high in pectin, especially in the white parts that people often don’t eat. So eat them.

Seriously high in fiber.

These are actually dried plums, and in their whole or juice form have a profoundly laxative effect. Great for those with constipation.

Like other cultured foods, it stimulates the growth of friendly intestinal flora. And miso soup is so good for the soul!

Very high in fiber. It’s sweet, therefore more kid-friendly than some other high-fiber vegetables.

Believe it or not, the fruit with the highest level of fiber.

Ocean vegetables such as agar, nori, and kelp all have important minerals and trace elements that can help maintain digestive function.

Another cultured food product that keeps friendly flora thriving.

Milk cultured or fermented with bacteria that can soothe the gut and balance your intestinal ecology. It’s important to get plain yogurt. The flavored ones contain high levels of sugar, which can reverse the good effects of the micro flora. Just add your own fresh fruit, either whole or pureed, and it will be sweet enough.

Like raisins, prunes are rich in fiber and anthocyanidins. They’re great for preventing and relieving constipation. I like to drink prune juice as often as I can.

By keeping my fiber intake up, I not only avoid getting constipated but also reduce my risk of other digestive complaints. The fact is, as we get older, our digestive systems become a lot more temperamental. One reason is that the muscles lining our digestive tracts, especially our intestines, grow weaker. Another is that our stomachs slow their production of acid, which can cause stomach pain and impair the absorption of certain nutrients. Then there’s the whole issue of prescription drugs older folks are more likely to be using them, yet they’re known to take a serious toll on the gut.

If you want to ward off all manner of digestive ailments, my advice is to eat plenty of fiber, drink plenty of fluids, and get plenty of exercise. More than anything else, this trio of lifestyle strategies can keep your digestive system running efficiently and trouble-free.

Farrell Seah is a webmaster at

He created this website to educate people on the goodness and health benefits of the product called Bovine Colostrum which helps heal and protect the gut from disease. In addition, bodybuilders take colostrum as a supplement to stimulate muscle synthesis and help build muscles.

Feel free to use this article with the author name and website included.

Burning Up the House - 5 Foods to Avoid When Suffering with Acid Reflux
By Jill Seimer

Acid Reflux is a condition of the digestive system otherwise known as heartburn. That is a given. When you look at the causes of acid reflux one of them comes to the front each and every time - diet. You are what you eat and modern man and woman lives on an entirely unhealthy diet. We eat what we can when we can and never pay attention to what we actually eat or the potential harm these foods may cause.

Fast-food Is NOT Healthy Food Most of you run around all day and only every stop to stuff some kind of snack down your throat before you rush back to work. Fast-food is not good for you. In fact it is normally incredibly bad for you. "Supersize Me" the movie proves just how unhealthy fast-food is for all human beings. If you have not seen this movie then make it a priority - it truly is eye-opening. Most fast-food can severely interfere with your digestive system and be a direct cause of acid reflux. Personally speaking I avoid fast food as much as possible because it just makes me feel lethargic and gives me wind. Sad but very true.

Foods To Avoid So what foods do you need to avoid?

There are 5 basic types of foods that you may need to reduce or remove entirely from your diet - depending on how much acid reflux they actually cause in your body. This will vary from one person to the next but you can still use this list as a basis for what is good and bad for you.

Fast Foods

As we have already discussed fast-food is not good for you. Worse still it can be a direct cause for acid reflux especially if you eat any of the following: French fries, burgers and fried chicken. If you have no choice other than to eat at a fast food joint then look for a grilled option on their menu. At least then you are not eating several grams of pure fat and won't then wind up chewing antacids for the night.

Fruits And Vegetables

The vast majority of people assume that all fruits and vegetables are good for you no matter what. While this is true for most of the general population it's not true at all for acid reflux sufferers. Both potatoes and onions have been proven to bring about an attack of heartburn. Not only those but you also need to avoid tomatoes, oranges, lemons, grapefruits, and cranberries as they have the highest acid content of all fruits. If you have not already discussed your diet and acid reflux with your doctor then now is the time to start. You will be surprised at just how many of your current favorite foods are helping cause you pain.

Watch Your Dairy Intake

Have you ever grabbed a glass of milk for indigestion or heartburn? Of course you have and you are not alone. Drinking milk will help but it's a short term solution. Why? Because the body will simply produce more stomach acid to replace the acid that the milk has neutralized. Milk is not the only culprit however. There are plenty of other dairy products that can cause damage to your digestive system. Cottage cheese, sour cream and ice cream are dairy foods that you really need to avoid if you want to control your acid reflux.

What Not To Drink

Alcohol needs to be avoided or consumed in total moderation if you suffer from acid reflux. Liquor/spirits and wine are major hazards and can start a violent attack of heartburn. Tea and coffee are also known to trigger acid reflux in those that may suffer from it.

Yummy Desserts?

We all have a sweet tooth to a certain extent and most of us enjoy desserts. There is some bad news here however. Desserts are one of the biggest causes of acid reflux. How can something that tastes so nice cause so much pain? Anything with high chocolate or butter content needs to be avoided like the plague.

Hopefully now you have a better idea of what foods you need to avoid to prevent attacks of heartburn. No doubt you were as surprised as I was to see just how those favorite tasty foods can cause you so much grief.

With a fervor for helping people Jill Seimer shares healthy lifestyle tips at She recently published Natural healing of Heartburn with her views on natural cures for acid reflux.

Healthy Eating for Families: 20 Quick and Easy Dinnertime Tips
By Jamie Jefferson

By the end of any given weekday, we have packed lunches, kissed foreheads, gone to work, driven carpool all over town, and now…now it is time to cook dinner. Here are twenty quick and easy dinnertime tips that can also make for magical family memories.

1. Have lots of fresh vegetables on hand. I love putting out a plate of veggies for my kids to snack on before dinner. Anything that's still on the plate at dinnertime is simply placed alongside our other choices on the dinner table.

2. While you are at the supermarket, pick up some fresh herbs. These take no time at all to throw in to virtually any recipe, but they make all the difference in the flavor of your food. It is especially nice to have fresh basil, mint, and cilantro on hand.

3. Teach your kids about the balance of food on their plate. Discuss how many food groups are represented. To make this more fun, we ask our kids if they are eating a square meal with all four food groups. And if not, is it a triangle, (three food groups), a line (two food groups), or a dot (one food group)? Thinking of their choices in this way helps my young kids to visualize their choices and to strive for a square with each meal.

4. Hang a dry erase board on the wall or the refrigerator with each family member's name. Beside their name, they can write the number of fruits and vegetables or make a note of the healthy choices they made that day.

5. Don't assume your kids want or need fattening spreads or sugary sweeteners to dress up their food. Two of my children actually prefer toast without butter, waffles without syrup, and salad without dressing.

6. Chop vegetables such as broccoli, carrots, and cauliflower in a food processor, and add it to soups, pasta sauce, chili or stews.

7. Be a good example. The more healthy foods you eat, the more likely your kids will be to eat it, too (eventually).

8. Use the slow cooker. Often, there are times during the day that are less hectic than the dinner hour. Choose a time that is less hassled and make a quick crock-pot recipe. My kids love to help add ingredients to the slow cooker.

9. Make a casserole. Cooking Light magazine features some wonderful quick dinnertime or make-ahead casserole recipes (also available online at Casseroles can be a great place to sneak in even more veggies.

10. Use the electric indoor grill. I use mine to take chicken from frozen to the table in less than 20 minutes. And then I grill vegetables in 5 minutes. Everything tastes so fresh, healthy and delicious. I don't know what I ever did without mine.

11. Create a Bar. My kids love sandwich bars, pasta bars, taco bars, and potato bars. Put out the essentials and some healthy fillings and toppings, and you have a great meal where everyone is in control of what they eat.

12. Delivery! We love pizza, and many places (especially the more gourmet pizza restaurants) now feature healthy choices, featuring pizzas loaded with fresh vegetables. We order a veggie pizza and one with just cheese, just in case the kids aren't in the mood for spinach on their pie.

13. There's more to take-out than the traditional fatty fast food fare. Find a few restaurants that offer quick, healthy take out. There certainly is no shame in ordering food to go.

14. Involve your children in the cooking and baking process. Focus on creating positive memories before, during, and after mealtime. This can be a fun time of togetherness, so ask yourself: what would make it more enjoyable for your family members? For example, you might let your kids play their favorite music while they help you prepare dinner, make the salad or set the table.

15. Involve your children in the grocery shopping. Let them read labels with you and help you to make healthy decisions for the family.

16. Make meals a family affair. Family meals are tremendously important. Not only will you be more conscious of what kinds of foods your children are eating, but it will make a ritual out of the family mealtime, which may help to discourage unhealthy snacking before meals.

17. Drink only milk or water with dinner. Soda and other sugary beverages can fill up your kids with empty calories, leaving less room for the good stuff.

18. Demonstrate your reverence for the peaceful family dinner by initiating special rituals even for everyday occasions. Eat on the good china, or try dimming the lights and dining by candlelight.

19. During dinner, talk about the health benefits of various foods on your plate. Before they eat something, my kids will often ask, "What does this food do for my body?" And then we explain in regard to the specific food. This may require you to do some research in advance (or as a family) so that you are familiar with the vitamin and nutrient contents of your favorite meals.

20. Turn off the TV and radio and dial up the conversation. If your kids aren't talking or they're bickering, distract them by asking about their favorite part of the day. Everyone gets a turn, and you get a peaceful mealtime. You might enjoy it so much that you will want to celebrate breakfast together, too.

Jamie Jefferson writes for Visit today for the latest online Coupon Codes including discounts and coupons for children's clothes.


Eating Healthy is What I Want, Where do I Start
By Erleen Tilton

This article could also be called “Having the Perfect Weight is what I Want, Where do I Start?” because eating healthy and having natural weight management go hand in hand. If you follow the principles of healthy eating, you will naturally loose unwanted weight and be fit and trim as you would like permanently!

Here are a few short suggestions to get you started on your road to living a healthy lifestyle – eating better, feeling better and acquiring the weight you desire.

1) Change the place you shop! Really, this is one of the biggest, most effective steps you can take to make significant changes in eating better. There are a number of great health markets available now and they are becoming more popular. Even though healthy foods may be a little more expensive, they are higher in nutrition and quality. You will have more healthy choices of good foods to choose from, though you should still always read labels to insure you are getting good quality foods.

2) Incorporate raw foods in every meal, every snack, and everything you eat. Raw foods are high in nutrition, low in calories, and aid good digestion. Fresh fruits do not combine well with most other foods, so fruits are best eaten in the morning. They can be combined with raw nuts, whole grain cereals, and smoothies (with raw nuts, soy milk, and even veggies). Do not eat fruits for dessert – they will only ferment in the stomach. A large portion of raw vegetables should always be served at lunch and dinner – more than just a carrot stick or two. We need lots of greens and other vegetables, plus raw nuts and sprouts which are full of vitamins, minerals, protein, and fiber of which we need.

3) Stick to whole grains as much as possible. Especially if you are trying to loose weight, omit flours from your diet and the weight will drop off easily and naturally. Yes, breads, pastas, etc. can be replaced with more whole grains. How? Instead of eating sandwiches or breads on the side, add whole grains to your salad. Eat them for breakfast if raw fruits and nuts aren’t filling enough. Get familiar with a good variety of whole grains (millet, quinoa, amaranth, barley, brown rice, etc.) and serve them in a variety of ways for every meal.

4) Eat a small amount of protein with each of your meals. The first mistake people make when cutting down on animal products, is replacing them with an abundance of carbs. Don’t do that. You still need your protein and can get great healthy sources of proteins from raw nuts, legumes (beans, peas) and sprouts. These are full of protein and good for you. Soy milk, tofu milk, and almond milk are great milks for when you need them. These milks are not “substitutes” - they just come from vegetable sources instead of an animal. Don’t overdo it, but a handful of raw nuts, raw seeds, sprouts or beans on a salad, or any of these on the side, are good proteins that we need.

5) Omit milk products from your diet. To some they may seem necessary, but keep in mind that it’s the milk producers that have engrained that thought into our heads and put it into our textbooks. Humans are the only mammal that drinks milk after they are weaned, the only mammal that drinks it from another mammal, and the only one that drinks it pasteurized - which process makes it an indigestible source of calcium anyway. The way dairy milk is produced makes it an entirely poor source of food. Our best sources of calcium actually come from our leafy greens and our raw nuts and seeds (raw sesame, sunflower, and pumpkin).

6) Remember, the biggest flaw in today’s eating is the one thing we usually have a hard time letting go of: convenience foods. These are all highly refined foods, high in calories, fats, unhealthy additives, preservatives, colors, flavors…..the list goes on and on. We don’t need any of them. Yes, we do like things that are convenient, so prepare things so they are convenient for you:

* have fresh fruits available to grab at a moment’s notice
* package your own baggies or raw nuts and dry fruits
* pack an emergency bag in your car with healthy things to eat so you are not tempted to stop while you are on the road: raw nuts, healthy snack bars, fruit leather, etc.
* cook up 3-4 whole grains at a time and keep them in the refrigerator for quick use
* cook up 1-2 varieties of beans ahead of time for quick use
* learn to sprout – get started and keep them going, one after another

7) Change your mind set to think wholesome and whole – eating the foods God gave us in their natural form: raw fruits and vegetables, whole grains and legumes. Then if you eat unprocessed and naturally fed meat sparingly, small amounts of oil for salads and other meal preparations (olive oil, cold pressed oils, omega-3 oils), and prepare healthy recipes with minimal preparations – this kind of diet is much simpler, more convenient, and definitely more nourishing. You won’t have the cravings for unhealthy food items, but you will have the health and wellness you desire!

8) Don’t forget the water. As foods are our builders, water is our pure and perfect cleanser. We need lots of it, especially with today’s foods as well as our environmental impurities. Most adults need a minimum of 3 quarts of water daily, and if you are live in a warm climate, work out, or are sick, nursing or overweight, that amount should increase another 1-3 quarts. Yes, we need the cleansing power of good pure water – not any other drink!

Our bodies do not need or want polluting and toxic foods or drinks. Our bodies want and need nutrition! Everything we take into our bodies should either NOURISH or CLEANSE. This is a much more simple way of eating, and a more sensible way too!

Erleen Tilton Author, Health Educator, Consultant Start today energizing and revitilizing your system with a free 15 minute phone consultation! Nature's Healthy Choices 480-326-5233 phone 480-988-9045 fax

What Exactly Is Peptic Ulcer And What Causes It?
By Groshan Fabiola

Ulcer is a very common and known disease that each one of us has heard of. But what many don't know is what are the true causes of the ulcer disease. Until some time ago everybody believed that ulcer is caused by hot and spicy food and also by stress at work. In fact, a bacteria is responsible for ulcer and it can affect people no matter what age or sex they are.

What exactly is peptic ulcer?

Well peptic ulcer occurs when a small opening, or wound, appears in the inside of the stomach, in it's lining to be more precise. This open wound situated inside the stomach will cause pain because the gastric acid that can be found there will hurt the tissue that is exposed by the tear.

There are more types of peptic ulcer. The one mentioned above, represented by an open wound in the stomach is called gastric ulcer. If the wound is located in the upper part of the duodenum (small intestine) than the peptic ulcer is called duodenal ulcer, and if it appears inside the lower part of the esophagus then it's called esophageal ulcer.

The bacteria that has been discovered to cause ulcer is called Heliobacter Pylori and you can get infected with it by simply drinking water or eating food that contains it, but it only starts to manifest once its bearer has reached a certain age. In most cases this age was discovered to be 60. It is known that billions of people are carrying H. pylori.

The bacteria starts to 'eat' the protective membrane that protects the stomach lining or the duodenum and lets the damaging acids pass through, causing more trouble and eventually leading to the appearance of peptic ulcer. Certain spicy foods and a stressful lifestyle can amplify the ulcer's effects, but they don't cause it. Anyway, it's more likely that a person who has been eating junk-food all his/her life has a more advanced and severe ulcer than someone who has been eating healthy food.

The symptoms that peptic ulcer presents vary from patient to patient, but the most common ones are indigestions, abdominal burning, and of course pain inside, where the ulcer is located. The signs are more visible after a meal because the stomach starts working and releasing acid.

If you feel pain after eating and you're experiencing indigestion, visit a doctor, and if you're diagnosed with ulcer start the treatment soon, before things get worse. Treatments consist of different types of medication and a healthy diet.

Because junk-food and stress are a common thing in modern society more and more people are suffering from peptic ulcer each year, but hopefully medicine will find a very efficient treatment soon. Until this happens the only thing you can do is stay away from the dangerous types of food.

More information about Duodenal ulcer or about Gastric ulcer can be found on this website

Fast Food and Vitamins: Take Up Some Healthy Habits
By Mark Lambie

If you ask most adults why they don’t get the vitamins they need as part of their daily food intake, they’ll likely tell you that they just don’t have the time to eat like they should. It’s true that eating right does take some time and effort, but it’s also true that you can develop and maintain healthier eating habits without any drastic changes. Take a look at some facts and some alterations that can make a big difference in how you eat, and how you feel about what you eat.

Think the only healthy food is food that’s served on a plate that you eat with a fork? The truth is that many foods that are very rich in vitamins that your body needs everyday are available for your consumption on the go. And with some minor changes, even your fast foods can be healthy choices when you’re considering vitamins.

A cheeseburger from your favorite fast food place doesn’t have to be something you only indulge in now and then. While there are some other issues to consider (the amount of grease and salt, for example), a cheeseburger can provide you with many of the vitamins you need. A regular cheeseburger with a double patty gives you about 30 percent of your body’s B12 needs for the day and the dill pickles are a source of Vitamin K.

Instead of ordering French Fries to go with your burger, choose a salad. That doesn’t mean that you have to stop what you’re doing and sit down to eat the salad. Pile those veggies on the burger! The tomatoes are a source of Vitamin C, and the lettuce and mayonnaise has Vitamin K. Add it all up and a cheeseburger isn’t a bad choice when you’re trying to get the daily requirement of some necessary vitamins. Even a fast food taco can be a good source of Vitamin B12.

Sandwiches are generally not associated with healthy eating, but the same “cheeseburger rule” applies to any sandwich. Pile on the jalapeno or bell peppers for Vitamin C. Oils are also a good source of vitamins. Sunflower oil is very high in Vitamin E, for example.

Many foods that aren’t naturally high in vitamin content are fortified with vitamins. Most dairy products are fortified with Vitamin D. Taking just the time for a bowl of vitamin-fortified cereal in the morning can provide you with all the vitamins you need for the entire day. The next time you’re ready to dismiss a particular food as just empty calories, take a minute to evaluate what you’re really eating. You may be surprised to find the vitamin content is higher than you thought, or you may find that some simple changes can rectify the vitamin-poor choices.

Bob Benson is the founder of Furniture online. You can check out our website at

The Negative Calorie Diet
By Rony Chandaria

The problem of overweight and obesity is affecting millions of people in our society. Eating unhealthy foods has resulted in unwanted weight gain. However there are many diets that have originated in answer to this unhealthy condition. One particular diet is the negative calorie diet. It is specifically designed to cause fat loss.

The premise behind the negative calorie diet is the belief that there are negative calorie foods that take more calories to digest than the actual calorie content of these foods and so creating a negative caloric effect. The extra energy to break down these foods is taken from the stored fat in the body causing weight loss through the negative calorie diet. For example an apple containing 50 calories may require 100 calories to digest via the negative calorie diet. So an additional 50 calories have been burnt simply by eating that particular food via the negative calorie diet. These calories are taken from the body’s fat reserves in the negative calorie diet.

A negative calorie diet includes certain fruits and vegetables. These are apples, asparagus, beets, blueberries, broccoli, cantaloupes, carrots, cauliflower, celery, cranberries, cucumber, garlic, grapefruit, green cabbage, oranges, papaya, pineapple, spinach, strawberries, turnip, watermelon, zucchini, and many more found in the negative calorie diet. All these types of foods are very healthy and nutritious at the same time complementing the negative calorie diet. So this negative calorie diet is extremely beneficial for our body.

Fat loss for any particular individual in the negative calorie diet is dependent upon his or her body’s unique metabolism rate. That person is increasing his or her metabolism by eating certain foods which result in weight fat loss via the negative calorie diet. Not eating is not the solution in the negative calorie diet. Eating the negative calorie foods keeps the body burning fat via the negative calorie diet.

The negative calorie diet should also be accompanied with some form of mild exercise. Everyday exercise can be sufficient for adequate fat loss such as cycling and walking. So keep that in mind.

For more information on the negative calorie diet visit our web site:

Negative Calorie Diet:

Proper Food Helps Against Menopause Symptoms
By Grace Palce

When women experience symptoms, they can ask their physician about hormone treatment. However, hormone treatment can cause more problems than solve them. A woman can however reduce the symptoms of menopause by simply adjusting one’s diet and taking certain minerals and vitamins. Here are some of the food and vitamins and minerals that could help.

For women entering menopause, they should learn how to control or limit eating saturated fats. This is because fats such as those found in commercial beef, chicken, and pork can decrease the ability of the body to produce estrogen. Women who are entering menopause also possess greater risk of heart attack.

Not all fats are bad. There are fats that are needed for good health because it is the building blocks of fats called the fatty acids. The production of hormones also relies in two fatty acids namely omega 3 and 6 fatty acids. These two fatty acids are not capable to be produced by the body.

Fish oil has lots of omega 3 acids that can help a woman suffering from the symptoms of menopause. It has been known to reduce depression, reduce risk of breast cancer and reduce cholesterol.

One source that has great amounts of omega 3 and 6 acids is the flaxseed oils. It can be taken either by tablespoon or capsules. The oils can also be used as substitute on salad dressings or even mixed with yogurt.

It is also important to limit one’s intake of carbohydrates. It does not only control your weight and also helps relive depression and mood swings. Instead of eating something sweet or fatty when you are depressed, try to control that urge.

Depression and mood swings as found out by clinical research is commonly associated with low blood sugar. Sugar is the source of energy of our body, so when the blood sugars drop, the brain becomes more agitated. This makes us the people crave more sweets like cookies, cakes and ice creams.

However, the amount of sugar our body really needs is really minimal. When the blood sugar becomes more than the body needs, the pancreas will produce more insulin that turns blood sugar to body fat. When the blood sugar rapidly increases insulin production will surge and the blood storage will turn quickly into fat. This will then lead to a person dropping energy levels.

Watch the type of carbohydrate you eat.

Try to balance your diet and the symptoms of menopause you feel will greatly be reduced. Aside from greatly reducing symptoms of menopause, you’ll also be living a healthier lifestyle.

These sites about menopause symptoms and good health are both dedicated to help you find the best information available about menopause and other health issues.

How to Give Up Junk Food
By T Young

Junk food is everywhere, isn't it? It's so instantly accessible, and it tastes so good, that it can be hard to resist when those hunger pangs strike. But the reason it is called "junk" is that it only fills up the stomach without offering the body any of the real nutrition it needs. Food should be nourishing fuel for our work and play. For this, we need more than just stuff to stuff into our mouths.

One of the easiest to grab yet emptiest foods we can eat are potato chips. They seem slightly less junky than, say, candy, because they are not sweet. Yet there is precious little to contribute to your diet other than fat. But because of the fat, and because they are so easy to eat, they do offer a measure of satisfaction. A person almost feels like they have had a meal after eating a bag of chips. Slosh them down with a cola, and you'll get your sugar, too.

The way to beat the junk food habit is three-fold. Plan ahead, make changes one at a time, and get a vision for what you want to accomplish. Let's look at each of these components individually.

First, making any sort of dietary changes always requires planning. If you don't change your habits you'll keep doing what you've been doing, right? You need to change your habits. Unfortunately, there is usually more involved than just grabbing healthy food in the quick mart or ordering the healthy option from the fast food menu. For one thing, many quick marts honestly don't offer any healthy options! If you can find an apple, you're lucky.

Fast food menus have started including salads and grilled chicken sandwiches, so if you must eat at one of these establishments, it's just a matter of having the will power to choose wisely. Don't forget to ask them to leave off the fatty dressings and cheese if you are restricting fat in your diet. One problem with this approach, however, is that the healthy options tend to be somewhat expensive.

A better option is to plan your meals. Get some whole wheat bread, low fat turkey lunch meat, and whatever else you like on a sandwich, and start brown bagging it.

Second, don't expect to change all your bad food habits overnight. One thing that helps a lot of people is to let yourself have one day a week when you can eat all the junk you want, but toe the line the rest of the time. Another idea is to choose the worst thing, such as sugary sodas, and give them up first. When that is easy for you, improve some other choices.

Finally, get a vision. Is there someone you admire who takes good care of his or her health? Imagine that they are watching you when you pick out your groceries or order in a restaurant. Also, imagine how great you will feel (and look!) when you have been eating healthier foods for a few months. You want to make that vision a reality, don't you? Put those powers of imagination to work for you in the fight against junk food.

For more personal growth articles visit:

Lose Weight Fast - 10 Easy Ways To Knock Weight Off Quickly!
By Sacha Tarkovsky

The tips below will help you lose weight fast and make sure that you do it quickly and in a healthy manner.

There are no fad diet tips below like the Atkins diet or no carbs all the tips are sensible and will help you lose weight fast be healthy and happy. So here are your proven tips.

1. Use the cabbage soup diet to start

We all need motivation and want to see results quickly and this diet that lasts for just a week is an ideal way to get started. It is guaranteed to help you.

Many people knock off up to half a stone and you can to.

This is not a long term diet, just to get you in the mood and show some quick results.

Now your started, here are your tips.

Note: Eat what you want within the guidelines and you will lose weight fast.

2. Eat 5 meals a day. 3 main meals breakfast lunch and dinner and two snacks in between

This will help you avoid hunger pangs. Make sure you eat breakfast, it’s the most important meal of the day.

Man is a grazer not a binger and we need constant nourishment throughout the day.

3. Portion Size

While you can eat 5 meals a day keep in mind portion size!

The way to guage portion size is look at your fist.

Want some rice? Then that’s the amount you can have same goes for meat & fish and vegetables

4. Drink water

Drink two – three litres of iced water a day.

Many hunger pangs are simply thirst pangs, so to keep you hydrated and full drink plenty of water.

Water helps your body metabolize fat by helping the kidneys flush out waste.

When you don’t drink enough water the liver which works to provide stored fat for energy also takes on the role of helping the kidneys flush out waste and is then less effective at metabolizing fat.

5. Eat carbohydrates, protein and fat

Don’t ignore any group.

When eating remember to eat "naturally from the earth", the less processed the food is the better.

What this means is eat healthy carbohydrates such as brown rice or potatoes, rather than pizza.

With fat it’s the same unstaturated rather than saturated fats. When consuming proteins make sure its lean protein.

6. Eat fibre and lots of it

Eating lots of foods rich in fibre helps keep food moving through your bowels.

Fiber bulks you up and makes you feel full.

The average person could lose around 10 pounds a year just from doubling their fiber intake. Start your day with a high fiber cereal and keep eating all day.

7. Lean protein

Protein can help you lose weight fast tool because of the immediate satiety factor it provides.

Protein also balances out carbs by stopping insulin spikes that can lead to low energy and sugar cravings.

Finally, protein helps maintain muscle mass which is important in the fat burning process.

At least 20% of calories per day should be in the form of lean protein.

8. Keep healthy food on hand

With our busy lives its easy to simply grab some junk food, so make sure you have healthy food always at hand so you can make a quick tasty snack.

Canned fish is ideal such as tuna, mackerel sardines or Salmon. Open the can, do a baked potato in the microwave, add some vegetables and you have a quick nutritious meal in under 10 minutes.

9. One day a week eat what you want!

One of the reasons most people fail on diets and don’t lose weight fast is they are to strict.

When you are deprived of something you want it even more, so one day a week ( it doesn’t matter which ) treat yourself.

Fancy a pizza go ahead, two Big Macs maybe? Do it and don’t feel guilty.

Keep dieting in perspective.

If you are eating healthy food the majority of time treating yourself will do you no harm and also keep you on the right track.

Eating is one of the pleasures of life so don’t deprive yourself totally of things you like.

10. Be realistic

If you follow the above guidelines you can eat what you want and lose weight fast.

Keep in mind once you are doing the above your weight will go down quicker than with any fad diet.

Don’t starve yourself this wont help.

Crash dieting is unhealthy and the pounds soon come back on.

Stay with the above and you will soon lose weight fast and reach the weight you desire in a healthy manner.


On healthy dieting and losing wieght fast and all you need to know about healthy eating visit our website for undereds of pages of articles features and downloads at:

Eating Habits and Portion Size How They Contribute to Obesity
By Mary Leahy

It is no wonder we are having such an epidemic when poor and bad eating habits are so out of control, and these are leading to a world of obesity. Not only are people not eating healthy but their conception of portion size has gotten larger and larger over the years. Now when the correct portion size is suggested people are mortified. “That won’t sustain a mouse let along me” they scream.

When did our eating habits and portion sizes change? When did a meal for 4 turn into a meal for 1? There is a preconceived idea that if the plate is not heaped with food then we’re not getting enough to eat. A lot of this is due to manufacturers and fast food chains, with larger packaging and super sizing everything, and all you can eat buffets.

Larger portion sizes are expected, therefore, when out for a meal, if the portion size is not what is expected, we feel cheated. We are at a time that we just want more. However, if you eat more, have larger portions than your body needs and can use, eventually you will become larger in size. More is definitely not better!

Eating habits and portion size are the key to controlling weight. If your eating habits are poor then there is a good chance your children’s eating habits will be as well.

In Britain, the government has introduced healthy foods into school meals, and are looking at nutrition, as being part of the curriculum. Teaching children to eat properly will lead to healthier adults later. They are hoping to combat the obesity epidemic through education.

Get children eating healthy so they do not crave unhealthy foods.

As a parent or guardian, one way to help, is by providing your child with interesting and easy to eat meal. Most schools have a time period for children to eat, so make the meal simple. Some suggestions may be; hard boiled eggs, proper cheese pieces, raisins, vegetable sticks and fruit already cut to bite size pieces, crackers or even cereal which may be more appealing and easier to eat.

Healthy eating does not have to be boring or even uneventful. Nor does it have to be time consuming to prepare healthy meals.

With health and the obesity epidemic being at the fore front today, most restaurants, even fast food outlets are offering a healthier choice. However, it is up to you to make the choices.

Having a good understanding of how the body uses food and which foods promote weight gain and which promote weight loss will help. People get caught up on calorie intake but really do not understand what is best for them. Others believe that, you can never have a sweet again, but this does not have to be the case.

When we think of food, do we really understand what the different types are? For example, when you think of potatoes, do you think this food is good for the body as it provides energy? Or are you convinced that it will only cause you to gain weight? Potatoes are a carbohydrate and we need carbs for energy. But the trick to eating carbs is not which ones but how much. This is why portion size is so important.

Understanding your body and knowing the correct portion size you require, is the key to controlling your weight. Too much of any food will lead to too much of you, because your body can only use up so much food at one time. Therefore, you need to understand your body’s needs before you start jumping into trying to lose weight.

You may have to start by measuring and weighing your portions, in order to understand what is right for you. You need smaller portions of carbohydrates and proteins and more of vegetables. After a while you will find it becomes easy and natural to only take the right amounts.

One way to help you get started, if you can afford it, get rid of your large plates and bowls and replace them with smaller one. That way your plate does not look half full and you will not feel cheated.

Eat slowly, allow your body time to know it is being fed and it will alter your hunger mechanism and you will become satisfied. If you eat quickly you tend to over eat then later you will feel uncomfortably full.

Learn which foods are better for you and eat the ones you enjoy, rather than forcing yourself to have foods you don’t like. Know which foods should not be eaten often, therefore make them special treats for yourself and your family.

Make meals a sociable time, that way, you will look forward to them and you will feel better. Remember not to let yourself get so hungry you just eat anything and quickly. Think ahead and plan, always have some fruit, vegetable sticks, or a healthy snack bar in your bag or desk rather than missing a meal.

If you have to eat out a lot in restaurants, then make healthy choices. When ordering your meal ask to have any sauce or dressings on the side, that way you are in control. Ask for a larger portion of vegetables and less carbohydrates. Pick leaner cuts of red meat or better still, choose chicken or fish dishes. If bread is brought before the meal, place a piece on your side plate and eat it with your meal rather than filling up on it and then forcing yourself to eat your meal. Share a starter if possible rather than having the whole thing.

Mary Leahy is a registered nurse with many years experience in nutrition and assisting patient and their families on the benefits of a healthier lifestyle. She also lived overseas working in a mutli-national hospital along side a variety of multi-national staff members. She had the opportunity to observe and study a variety of cultures and their eating habits. With the help of her husband they came up with this healthy eating program designed to help you understand food, lose weight and maintain a healthy lifestyle. For more ideas on eating healthy and understanding portion sizes, then look at Eating for a Healthy Lifestyle and Lose Weight Program found at

Easy Ways To Lose 10 Pounds
By Susan Jan

People want to lose weight for many different reasons, be it to look better, feel healthier, or for more confidence. A good weight loss goal to set in the beginning is to lose 10 pounds. Losing 10 pounds is achievable for anyone who sets their mind to it, and the ideal way of losing weight is to make some small changes in diet and increase in exercise.

Some people follow a strict weight loss approach in the hopes of losing 10 pounds quickly. However, because these rule are so restrictive, they are probably going to be hard to stick to, and if you stray from the diet, those 10 pounds are probably going to come right back.

A better way to lose 10 pounds is to change your eating habits. Though this may take longer to lose weight, at least the weight loss is likely to be more permanent. When you take a closer look at your eating habits, you'll realize how often you snack out of habit and not out of hunger, for example when watching TV.

People also eat way too much. The body is slow in registering the "full" signal from the stomach, so the body only "feels" full 20 minutes after you actually are full. So try to listen to your body more closely, and stop eating when you start to feel slightly full. It also helps if you chew your food more slowly, as this will allow your body more time to receive the "full" signal from the stomach. It also helps to eat less fattening food and unhealthy food such as cream cheese or salted chips or chicken skin.

Another approach to weight loss is to make lifestyle changes that incorporate more activities into your day-to-day routine. This is an easier way to lose pounds and to keep them off. Take a look at your daily habits and see where you can make small changes to help you lose weight. One way to get started is to bike, instead of driving, to work. Biking to work will help burn a lot of calories in your body, plus you will be able to save money on gasoline and be environmentally friendly. Other changes you can make include going for a quick walk during your lunch break instead of sitting idle at your desk, and taking the stairs instead of the lift.

If you are the more active type, you could go hiking or swimming, something recreational and fun, yet geared towards helping you lose weight. It is so much easier to lose weight when you are doing something you enjoy.

Many find the diet changes or exercise regimens for quick weight loss unrealistic. By making small changes in your dietary and lifestyle habits you will find weight loss a breeze, plus you will easily keep the weight off.

To Lose Weight visit Susan's sites at Weight Loss Club and Lose Pounds.

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Eating Healthy and Staying Fit With the Perfect Recipes
By Amelie Mag

Eating everything you want and staying fit used to be a contradiction because you just couldn’t eat anything you craved for and stay in great shape as well. It’s not impossible anymore. Specialists have developed methods to make you look great and feel healthy even if you eat food you were not normally allowed to in the past. What’s the secret? You have to stick to a steady schedule, use good recipes to cook and exercise from time to time. Nutritionists have come up with programs that allow you to eat as much as you like without gaining one pound by teaching you to live a happy healthy life. You can now forget the starvation method and the holding back from food frustrations and just stay slim having a normal life.

Many people go on a diet when they think they are too fat, but this isn’t necessarily a good idea because once you finish the diet you will most likely go back to your old habits and gain pounds again. The fat will build up a lot faster and you will be more disappointed because of your long term past efforts. The best thing is to be in a constant diet, not a severe one (like fasting), but holding back from different types of food that aren’t nutritious and very fattening. This kind of food is usually the junk food and fast food. Even though a hamburger might make you feel full and satisfied, it actually doesn’t feed your body like it should and it’s full of fattening agents. Junk food like chips, chocolate bars and other type of sweets share the same story as fast food. So a good diet is the no junk food diet which means more health for you.

The worst diet possible is the starvation method. You will probably loose some weight, but you will also destroy your stomach in doing so. If you really want to start a good diet, all you have to do is create an organized schedule for yourself and stick to it. First of all you need to give up all the fast food and any food you order through the telephone and start eating some cooked at home food made according to healthy recipes. Even if you are not a professional cook you can enjoy your activity and turn it into a real beneficial experience which can’t go wrong with detailed recipes.

What are the best recipes for a diet? It’s difficult to say what recipes are more efficient because other factors have to be taken into consideration (your body and how it responds to different foods, how active you are and so on and so forth). Any of the recipes you have might be good for a diet if you take out the fattening ingredients. Of course there are some recipes that just aren’t appropriate for a diet, like anything that involves pork and gravy. Pork is very high in cholesterol so it will stack up making you ill and you will get to see the results on your own body. The best type of meat for a diet is chicken and fish. You should look for any recipes with chicken and especially for the ones based on grilled chicken. Another type of meat you can eat without any problem is fish and there are a lot of recipes for cooking fish.

Beside the fact that it’s nurturing and lacks fats, fish meat is very high in phosphorus which is great for the body. Recipes that keep the fish as natural as possible without cooking it to much are the most popular and the most nourishing. Sushi is a great idea if the raw fish doesn’t bother you. Another important suggestion for a diet is to eat greens. Add vegetables to any of the recipes you like. They won’t compromise the taste of any food and might even make it better. A secret to destroy as few of the vitamins contained in vegetables and fruit is not to boil or cook them too much because they will lose their proprieties. In fact, it’s better to eat them as raw as possible. If you cook chicken, you can always add a raw salad to it. The recipes usually give indications on how the salad should be a little soured with vinegar because the chicken is sweet and this way you can balance the flavors. You need to know what you can and can’t eat. You can’t have pork so you have to avoid recipes involving pork, but any natural food (especially vegetable and fruit) is preferred to the artificial and full of chemicals products on the market.

After you’ve decided what you would like to eat you have to imagine what you would like it to taste like. For example chicken or beef is very sweet, but not all recipes containing these ingredients are sweet. You can make it hot, sour and salty or whatever you like it to be. You can always look for a recipe on the internet, but trying to cook something that a chef recommends is not advised at first because you will probably fail. All recipes can be modified to your own liking.

Alcohol is a very important thing in healthy eating. A lot of recipes contain alcohol, especially wine. Alcohol is an ingredient which (in small quantities) helps the blood move faster. Another one of its properties is the power to break down food particles faster and most importantly to break down fats. That is why after the meal a small quantity of alcohol is recommended - to help in the digestion of the food.

A lot of people complain they don’t have the recipes too cook the food they want and they resort to eating out. You don’t need very elaborate recipes to enjoy a wonderful, healthy meal and the Internet has all the food information you need. With a little bit of imagination which can sometimes turn into passion and a website with recipes, you can be a healthy individual without appealing to any diet. Although healthy food has always been important (“We are what we eat”), people tend to forget that. They are afraid that healthy food isn’t as tasty as junk food, but they are wrong. With the appropriate recipes and ingredients you will see for yourself that healthy food is the best food: nurturing, tasty and non-fattening.

If you are interested in finding the perfect recipes for your healthy body without trying an exhausting diet, please visit this site. It has everything you need to cook the tasty food you want.

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