Feel Better Blog

If you are a procrastinator, you know how it can easily become a habit. Once it does, it erodes your capacity to function effectively. Procrastination can be a tough habit to break.  With some honest self-assessment and an organized and attainable plan of attack, you can overcome successfully overcome being a procrastinator.

BE GENTLE.

Be gentle with yourself when you decide to kick your procrastination habit. It may be so ingrained within you that you don’t fully recognize all the ways you actually procrastinate. Where to start?

Start out by taking a large or complicated task and breaking it down into smaller parts that you can accomplish more easily.  It’s important to remember that the most difficult tasks are really just a series of small tasks.

COMMIT.

Make a verbal commitment to someone else about improving your time management skills and your desire to avoid being a procrastinator. Allow others to become involved in your efforts by reviewing your progress. This will help you set deadlines.

Evaluating your results can be very helpful. This will most likely create a commitment on your part to fulfill the expectations they’ve set for you.

PLAN.

Sit down and map out a plan to manage your time more effectively.  When a deadline is looming, make sure you allot time each day to work on the project so it doesn’t sneak up on you in the final hours or days.  Learn to ask for help when you’re feeling overwhelmed or overworked.

REWARD.

Reward yourself for good behavior and accomplished goals. Don’t wait until you’ve accomplished the ultimate goal, but reward yourself for your successes along the way.  Make sure the reward is something you like to do.

Treat yourself to the newest book by your favorite author and take the time to read it.  Indulge in bubble baths or relaxing music.  If you’ve gotten into the habit of working late, make sure you develop a new habit of going home on time each night.

SUCCESS.

By making a commitment to avoid being a procrastinator, you’ll soon be well on your way to finding more time in your life to do the things you enjoy. You will be more relaxed, more productive and less stressed.

When a person is in a constant state of anxiety about things they have no control over, it can lead to depression. If you feel that your world is crumbling down around you then you are probably overwhelmed by negative feelings. These feelings, in turn, promote more anxiety, leading to depression…an endless cycle.

Before you begin trying to cope with anxiety and depression, you must take a good, honest look at your symptoms. Do you feel like you simply cannot take one more thing? Do you feel like no matter what you do, it’s wrong, so you see no reason to try anymore? Do you feel like the world is out to get you?

CHANGE YOUR THOUGHTS

If you are suffering any one or all of these thoughts you are experiencing anxiety and depression. If you do not find a way to change your thoughts you will only continue to sink deeper and deeper into depression and despair. What can you do to change this pattern of thinking?

Instead of telling yourself that you are in a hopeless place, why not tell yourself that you are simply emotionally interrupted and need a resolve. Review all of your problem areas carefully and see if there are answers to your problems. Reviewing problems often opens doors to resources you may have overlooked.

If you feel like someone is out to get you then you might simply be so overloaded with stress and anxiety that you cannot think clearly. Visit your doctor or a mental health expert to learn more about your symptoms and find a way to gain control of your life. Anxiety and depression will play tricks with your mind.

RELAX

When times are difficult it does not mean it is the end of the world although sometimes it may seem that way. If you are struggling to pay bills or having difficulty with your children, keep in mind that most of us have these problems at some point in our lives and they will eventually pass.

Are your children driving you nuts? If they are, take a break. Go do something entertaining or get some exercise by taking a nice, leisurely walk. This can relieve the stress that is causing your anxiety and depression. Life is too short to worry about the things you have no control over.

It is important to pamper yourself each day. Learn some coping relaxation response techniques that benefit both your mind and body. If you feel overwhelmed, curl up on a couch and watch a favorite movie. This can benefit your mind and body if you are letting your thoughts go.

SETTING GOALS

If you are struggling to reach goals then you might want to break your goals down to smaller segments and work slowly to achieve them. If you set goals within reason, you will not need to stress your mind finding a way to achieve your target.

Learn to focus on what you are doing instead of worrying about what you are not doing. This often clears the mind and helps you to relax. If you continue to focus on the negative, you will have difficulties with anxiety and depression until you learn to take control of your emotions.

Do you take a daily multivitamin? Many people do. The purpose of a daily multivitamin is to provide supplemental nutritional protection that our daily diet does not provide. However, it does NOT make up for an unhealthy diet.

A multivitamin provides the primary vitamins needed to maintain health, but that is only a small fraction of what we can receive simply by eating a healthy diet. A diet that consists of fruits, vegetables and whole grains and low in sugar and saturated fat is our best defense against disease and poor health.

There are three possible ways to increase vitamin intake. The first is to make improvements in the diet. The second is to fortify foods with vitamins and the third is to take vitamin supplements. Since most of us do not follow a nutritionally balanced diet we choose the third option.

You should make sure your daily multivitamin provides you with 100% of the required amounts of the following vitamins. These vitamins are necessary for the prevention of many diseases and conditions.

VITAMIN A

Vitamin A is required for night vision and for healthy skin, bones, and teeth. It assists the immune system by regulating cell growth and division. Because of its antioxidant properties, it protects against cancer formation and other diseases. It also helps the digestive and urinary tract and helps slow aging.

Liver, milk, egg-yolk, carrots, dark green leafy vegetables and yellow fruits are high in vitamin A or beta-carotene. Many other foods are fortified with vitamin A including cereals and juices. A number of fruits and vegetables contain beta-carotene and other vitamin A precursors (the body turns the precursors into vitamin A).

The body converts vitamin A from beta-carotene as needed and there is no toxic level for beta-carotene as there is for vitamin A. Therefore, it is preferable to choose a vitamin supplement that has its vitamin A in the form of beta-carotene.

FOLIC ACID

Folic Acid works together with vitamin B12 to form healthy red blood cells and helps reduce the risk of spina bifida in unborn babies. Your body needs this nutrient for the production, repair, and functioning of DNA, our genetic map and the basic building block of our body’s cells.

Folic acid is found in small amounts in many foods. Good sources include broccoli and Brussels sprouts, peas, chickpeas, brown rice and some fruit (oranges and bananas). Other good sources are fortified cereals and whole grains.

VITAMIN C

In 1932, it was discovered that the consumption of citrus fruits could prevent scurvy, a disease that killed millions of people. Today, it is used to prevent many illnesses, from everyday ailments such as the common cold to devastating diseases such as cancer.

It is a powerful antioxidant that strengthens the immune system and neutralizes free radicals, reducing the risk for several types of cancer. It helps make the collagen needed for healthy bones and blood vessels, and it controls infections.

The best food sources for vitamin C are citrus fruits or juices, peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.

VITAMIN D

Vitamin D helps the body absorb and retain calcium and phosphorus, vital for building healthy bones. It helps maintain a healthy immune system, helps regulate cell growth, and keeps cancer cells from growing and dividing.

Inadequate intake of vitamin D is associated with an increased risk of bone fractures, and prostate, breast, and colon cancers. Taking a vitamin D supplement can help reduce those risks.
There are very few foods that naturally contain vitamin D. Adequate sources include dairy products, fortified cereals, and fatty fish like salmon and tuna.

VITAMIN E

As an antioxidant, vitamin E protects your cells against the effects of free radicals that can damage cells and contribute to the development of cardiovascular disease and cancer. Vitamin E can help prevent or delay the development of those chronic diseases. Vitamin E has also been shown to play a role in immune function and in DNA repair.

Good dietary sources of vitamin E are vegetable oils, nuts, green leafy vegetables, and fortified cereals.

VITAMIN K

Vitamin K is used in the body to control blood clotting and is essential for synthesizing the liver protein that controls the clotting. It is also important in bone formation and repair. Vitamin K can decrease the incidence or severity of osteoporosis and slow bone loss.

Vitamin K is found in a number of foods, including leafy greens, cauliflower and liver. Other good sources are cooking oils like vegetable oil, olive oil, canola oil, and soybean oil. Vitamin K is also produced in the intestines and this function is improved with the presence of yogurt in the diet.

There is no substitute for a healthy, nutritious diet. However, a daily multivitamin containing the vitamins listed above will help us live longer by providing very important supplemental benefits for our bodies in the war against disease and poor health.

In today’s complicated world our lives are filled with risks for all types of accidents and diseases. The disease that strikes so many and fills so many with dread is cancer. However, you can reduce your cancer risk by making some simple changes to your diet and lifestyle.

*DO NOT SMOKE. If you do, stop. Smoking and using tobacco in any form has been directly linked to cancer. It is the single most important thing you can do to help your body. Tobacco use is the most preventable cause of death.

Smoking can cause coronary heart disease, stroke, and cancer of the lungs, larynx, esophagus, mouth, and bladder. Smokeless tobacco and cigars also have deadly consequences, including lung, larynx, esophageal, and mouth cancer. The risk of developing lung cancer is 10 times greater for smokers than for nonsmokers.

*EAT A HIGH FIBER diet. Eat at least 5 servings of fruit and vegetables every day. Eat a diet rich in complex carbohydrates (fruit, vegetables, whole grains, and legumes). Whole grains and legumes are high in fiber and include whole grain breads, pasta, rice, and cereals. Whole grains are an excellent source of fiber. Fiber moves food through the digestive track quickly taking toxins with it.

*DRINK WATER. Drink lots of water, at least 8 glasses a day. Sip slowly throughout the day. Water  speeds up metabolism and flushes toxins out of your body.

*DO NOT DRINK ALCOHOL. If you must drink, try to limit your intake to one glass a day. Alcoholic beverages contain calories but few nutrients and are harmful when consumed in excess. People who should not drink at all include children and women who are pregnant. Having more than two drinks per day is associated with cancers of the mouth, throat, esophagus, and liver.

*OVEREXPOSURE TO SUNLIGHT. Over-exposure to sunlight increases the risk of skin cancer, especially if you have fair skin or freckle easily. Ultraviolet radiation from the sun is the main cause of skin cancer, the most common cancer in the United States. A little bit of sunlight can be very good for you if you use sunscreen and limit your exposure. Protective clothing, such as a hat and long sleeves, can help block out the sun’s harmful rays.

*AVOID STRESS. Stress not only increases your cancer risk, it has been linked to many other illnesses. Today’s lifestyles are full of deadlines and a balancing act of trying to do everything as quickly as possible. If you lead a stressful life, find ways to de-stress every day. Take a hot bath, go for a long, leisurely walk with a friend, read a good book, listen to relaxing music, or do whatever works for you.

*AVOID TAKING SOME HORMONES. Women who are taking hormones (either estrogen or oral contraceptives) should talk to their doctors about the risks associated with them. Estrogen has been linked to higher than average rates of uterine cancer and oral contraceptives have been linked to cervical cancer.

*SEE YOUR doctor every year for preventive care. Routine preventive tests save thousands of lives every year. Routine screenings allow physicians to intervene early with treatments and therapies.

Following the guidelines listed above can help you reduce your cancer risk. It can also help reduce your risk of other diseases and increase your chances of living a longer, healthier life.

Everyone wants to eat a healthier diet, but it can sometimes be difficult to know if your diet is healthy enough.  There are a number of factors that go into creating a healthy diet, and it is important to evaluate the current state of your diet before embarking on a plan for healthier eating.

There are several questions you should ask yourself when evaluating the healthiness (or lack thereof) of your current eating plan.  These questions include:

Do I eat a wide variety of foods?

Variety is one of the most important hallmarks of healthier eating, since no one food contains all the nutrients needed by the human body.  It is important to eat foods from all the major food groups, including grains and breads, fruits and vegetables, milk and dairy products, meats, beans and nuts.

Do I recognize the importance of cereals, breads and other grain products?

Eating a wide variety of grain based products is important to healthier eating.  Grains and cereals contain a large number of important nutrients, including high levels of dietary fiber.

It is important to choose whole grain products as often as possible, since whole grain products contain far more nutrients than refined white bread and similar products.  When eating cereal, choose whole grain varieties, or those that are enriched with vitamins and minerals.

Do I eat lots of fruits and vegetables?

Many people do not eat sufficient servings of fruits and vegetables every day.  Most experts recommend eating between 5 and 9 servings of fruits and vegetables every day, roughly equivalent to 2 cups of fruit and 2½ cups of vegetables.

When shopping for vegetables and fruits, it is important to choose a good variety of dark green, dark red, orange and yellow varieties.  That is because different colored fruits and vegetables contain a variety of different nutrients, including vitamin C, vitamin A and beta carotene.

Do I eat a good breakfast every morning?

Breakfast, or the absence of it, is often a good indicator of the state of your diet.  If you rush out of the house every morning and grab a donut at the local convenience store, chances are your diet can use some work.  A healthy breakfast provides a foundation for healthier eating for the rest of the day. It also helps you avoid cravings and provides much needed nutrition.

Do I choose low fat foods over higher fat alternatives?

Low fat alternatives are available for a variety of products, including milk, cheese, meats and more.

One part of following a healthy, low fat diet is avoiding processed foods whenever possible, since processed foods tend to have higher amounts of fat and sodium than fresh foods.

It is also important to control the amount of fat that is added at the table.  Adding things like butter, sour cream and heavy sauces is a sure way to ruin an otherwise healthy meal.  Even healthy foods like salads can be sabotaged by the addition of high fat salad dressings.  Try using lower fat alternatives like flavored vinegars instead.

Do I drink plenty of water?

Drinking plenty of fresh, pure water is important to maintaining a healthy body and a healthy lifestyle.  Water is important to maintaining optimal levels of health.  Try substituting water for less healthy beverages like soda and coffee.

Am I able to maintain my optimal body weight?

Gaining weight without trying to is often a sign of a poor diet.  Following a healthy diet, and getting plenty of regular exercise, is the only way to lose weight and keep it off.

Do I limit the amount of salt, sugar, alcohol and caffeine in my diet?

While all of these elements are fine in moderation, excessive amounts of any of these four can indicate a serious problem with your diet.  It is important to limit the amount of unhealthy elements in any diet.

When it comes to eating healthy, fresher is almost always better.  In some cases, however, it is impossible to cook fresh foods every night.  For people on the go, frozen foods can be healthy alternatives to fresh products.

While there is no substitute for a well balanced, fresh cooked meal using plenty of fresh and healthy ingredients, healthy frozen meals can provide a quick and easy alternative for busy people and those who do not have time to cook meals from scratch.

No matter what type of diet you are following, chances are there is a frozen meal available to meet your needs.  From low fat to heart healthy to vegetarian meals, there are a great many frozen dinners at the local supermarket or grocery store.

While frozen foods can be very healthy, it is important to read the ingredients label as you shop. In particular, many frozen and prepared foods have unacceptably high levels of sodium.  Some healthy frozen meals use preservatives to which some people may be sensitive.

The government mandated nutritional labels contain a wealth of information, but it is important to understand how to read them.  Nutritional labels provide information on ingredients, calories, number of fat grams, sodium, and the percentages of vitamins and minerals.

When examining those nutritional labels, it is important to pay close attention to the portion size.  Even a small frozen dinner can be equal to two servings, so if you plan to eat the whole thing yourself, be sure to double the calories, sodium and fat content numbers.

When looking at the amount of fat in a frozen dinner, it is important to follow the widely accepted recommendations to keep the total amount of daily fat to less than 30% of daily calories.  Luckily, the new nutritional labels make this calculation a lot easier.

Food manufacturers are required to list the amount of fat their foods contain as a percentage of an average daily diet, so it is easy to tell at a glance if a particular frozen food is a healthy, low fat choice.

In addition to keeping total fat to less than 30% of total calories, it is important to keep saturated fat levels to less than 10% of daily calories.  For sodium levels, it is important to limit the amount of sodium to less than 200 milligrams for every 100 calories of food.

In addition, most experts recommend keeping your daily sodium intake to less than 2400 milligrams per day.  It is important to read the labels on all frozen foods, even if they are labeled as healthy.  While claiming the healthy label obligates food manufacturers to follow certain guidelines, it is still important to review the labels in order to choose the healthiest choices.

When choosing healthy frozen meals from among the hundreds of varieties at the average supermarket or grocery store, it is a good idea to choose those that contain at least a half cup of vegetables, fruits or beans.  Doing so will help you ensure that the meal you choose is healthy and nutritious.

Finally, since you are in the grocery store already, why not make a stop at the salad bar for a healthy addition to your frozen entrée.  Many large grocery store chains have installed wonderful salad bars stocked full of the freshest fruits, vegetables and garnishes, as well as a great selection of low fat and nonfat salad dressings.

Wellness refers to the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits.  Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do.  Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.  But what makes us healthy individuals?

NUTRITION

The first place to start would be examining your eating habits.  Since we are a product of what we eat, if our eating habits are unhealthy, we’re not going to be healthy individuals. Do you take in more calories than your body needs?  Are you taking vitamins and supplements to make sure you are getting your recommended daily allowances?  If you’re not taking care of your most basic nutritional needs, you aren’t a well individual.

EXERCISE

Next, look at your exercise habits, if there are any.  If there aren’t any exercise routines to examine, there is no wellness.  Everyone, no matter what their age, benefits from exercise.  Whether it is organized sports or a daily walk, exercise is a necessary wellness tool.  It keeps our bodies conditioned, our minds sharp, and we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!

STRESS

Being able to handle the daily stresses of life helps keep us well.  Making sure we take the time to accommodate our needs for stress relief, such as downtime, therapy time, massage time, or simply take the time for a nice, hot bath.  The body tends to retain stress in the muscles of the shoulder and back.  Taking the time to relax, combined with physical exercise, will help you maintain a state of wellness.

Our personal habits either keep us well or prevent us from being well. If you smoke, drink, or lose sleep to excess you’re not the well individual you could be.  Smoking, drinking, and loss of sleep work to our detriment, and it takes extreme discipline to stop.  Smoking fills our body with carcinogens, and works to keep us tired and lethargic.

Giving ourselves adequate time to devote to all areas of our physical needs, from our nutritional intake needs, to our physical fitness needs, to the need for quiet time, contributes to our capacity for being healthy individuals.  How well we allocate time for these needs, and the choices we make in fulfilling these needs, keeps us well.

One of the biggest challenges facing those trying to follow a healthy diet is the local restaurant.  Healthy eating out presents special challenges, such as not knowing how the food was prepared, how much fat it contains, and whether or not the healthiest ingredients were used.

Many restaurant chains, and even some fast food restaurants, have recognized the demand for healthier menu choices, and they are working hard to satisfy that demand.  All too often, however, the healthy choices on a restaurant menu are limited and unappealing.

It is important to pay close attention to the menu and make the healthiest choices possible. One of the most important thing diners can do for healthy eating out at restaurants is to be proactive.  Diners should not be afraid to ask how a dish is prepared, or what ingredients are used in its preparation.

If the server does not know, ask him or her to check with the chef.  A good chef will be happy to answer such questions, and to make modifications in the recipe if needed.  In addition, most restaurants will happily accommodate special needs, such as low fat or low sodium dishes.

Best tips for healthy eating out in restaurants:

*Order entrees that are grilled, baked or broiled.  Deep fried dishes are best avoided.  If you are unsure how a dish is prepared, don’t be afraid to ask.

*Portion size is just as important at the restaurant as they are at home.  Request half size portions of French fries and maybe even forgo that tempting dessert.  Choose leaner cuts of meat or fish.

*When choosing side dishes, ask if steamed vegetables are available.  Steamed veggies are an excellent, low fat, low calorie choice for many diners.  Vegetables that are fried, au gratin, or prepared in cream or butter sauces are best avoided.

*When ordering salad, ask if fat free choices are available.  Most restaurants have several fat free or low fat varieties of salad dressing available.  If no low fat option exists, request the dressing on the side so that you can control the amount that is used.

*When ordering soup, choose broth based soups, and avoid bisques or rich soups like cream of crab or cream of broccoli.  A simple vegetable soup is a delicious and low fat alternative.

*Replace high fat, high calorie French fries with healthier alternatives such as fresh fruit or an unbuttered baked potato.  Most restaurants will be happy to accommodate such special requests.

*In Italian restaurants, stick with the tomato based sauces and avoid cream or heavy Alfredo sauces.  A simple pesto sauce without meat is a good choice for most pasta dishes.

*When dining at oriental restaurants, go with the steamed rice and stir fried vegetable entrees.  Avoid the heavy sauces and request that your meal be prepared with less oil.  In addition, try to choose dishes that feature less meat and more fresh vegetables.

*Choose a light dessert of fresh fruit or sorbet.  When ordering traditional desserts, order one and share it with your dining partner.

Avoid the temptation of super sizing the meal.  A big part of healthier eating is to control portion sizes.  In addition, most fast food chains now offer healthier alternatives, such as salads and baked potatoes, as well as prominently displayed nutritional information.

While healthy eating out certainly presents challenges to those trying to enjoy a healthy lifestyle, there is no reason to forgo the pleasure of an occasional meal out.  By following the guidelines listed above, and by adding some creative tips of your own, you can make dining out a healthy experience as well as a pleasant one.

We all need the benefit of spiritual reflection to cleanse ourselves of the toxins of our daily life.  Spirituality is a way to renew ourselves as caring humans.  Total wellness is a condition of the whole person, the mind, body, and soul.

Meditation is preventive maintenance for health of mind.  It gives us the opportunity to reflect on our inner self, that small inner voice that is supposed to help guide and direct our mental processes, but is often drowned out due to excessive noise pollution.

Our spirituality practices are the tools we have to keep our mind as well as we keep our bodies.  The mind is a complicated machine that can become overwhelmed and unable to function correctly, if we don’t take the time to keep it well and cared for.

Our mind has varying levels of operation, known as brainwaves.  As we pass through the different stages of our day, we enter various stages of brain wave activity.  The brain uses this tool as a way to allow us time to rest our busy mind and cope with all the pieces of information we’ve received.

When we don’t give adequate time for these processes, or we simply don’t get enough rest, our health of mind cannot be maintained in its state of wellness, just like our bodies aren’t capable of wellness if there is no chance to rest and replenish.

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 nervous system to carry out communication.

Breathing techniques, music, aromas, and candle therapy are all ways we utilize the opportunities to reflect on our day, allow our mind to rest and replenish itself for further use.

We must remember over the course of our daily routine, to make time to maintain health of mind, as we strive to maintain physical wellness.  We can help to quiet our mind and build muscle strength as we take our twenty minute walk.

Often just the opportunity to listen to music will allow our mind the chance it needs to relax, regroup, reflect and listen to that inner voice.  It can be in the middle of the day, with the wind blowing through your hair, and the radio turned up really loud!

Water makes up over 90 percent of our body, and without this life-giving fluid, you and I would not survive.  The human body can survive for up to 3 weeks on water alone.  We can only live without water for 4 to 5 days.

What do we get from water, that our body must have, and can’t live without?  All of our bodily functions rely on the cells in our bloodstream to supply them the nutrients and minerals that they need to carry out vital functions.

Cells absorb the vitamins, minerals, and nutrients we take in during our digestive process.  Since cells are also made of mostly water or fluid, it’s necessary to keep lots of water regularly coming in to our body.

Ask any health and fitness instructor, and they will tell you that you must consume plenty of water during your exercise routine, weight lifting, and physical activity requires us to take in water or some sort of sports drink.

Most instructors will recommend just plain water.  Why must we keep our bodies so hydrated?  In order for the metabolic and muscle burn to occur, there must be plenty of water and plenty of oxygen.

Another benefit of water is that it contains oxygen, a substance our body cannot live without.  Water also helps to flush the lactose acid that accumulates in our muscles when we work out.  The lactose acid can build up and cause soreness and muscle pain.

So, if you look at the benefits that water supplies, you see that we can only live without water for a short time. If you are trying to maintain health and fitness, you cannot ignore the fact that water needs to be a part of your daily intake.

But how much water do we need to adequately supply our bodies, and help fuel our metabolic processes?  The most often recommended quantity is at least 8 eight-ounce glasses each day. I personally believe that 10 glasses is even better.

What other benefits can water provide?  Water helps keep our skin healthy and glowing.  It helps in the reduction of wrinkling, and aids in our ability to flush fat, toxins, and any other unwanted or foreign substance from our bodies.

Flushing our intestines with plenty of water allows us to maintain stable and safe quantities of yeast and bacteria.  It keeps our thought processes and brain function at optimal levels, and prevents headaches that are caused from not enough hydration.

Water is the basis for all life. Can we live without water? No, life cannot be sustained for longer than a few days without water. It is life enhancing, life giving and life sustaining.

Are you allergic to dust or mold? The most effective, least expensive, and healthiest allergy treatment is always avoidance, yet many people will choose medications and vaccinations, despite their dangers and drawbacks. There are many natural allergy treatments you can use to help reduce your symptoms.

If you think you must strip your house down to bare floors, bare walls, and plastic covers on your furniture, you are wrong. For instance, if you have asthma or allergic reactions to molds or dust mites, there are some simple measures you can take.

How old is your vacuum cleaner? The vacuum cleaner bag acts as the filter in most vacuum cleaning systems. Replacing the standard bag with a high-filtration bag and an exhaust filter are economical ways to update an older vacuum cleaner and helps prevent the dust mites from escaping and becoming airborne during the vacuuming process.

Now, there are more expensive vacuums available with built-in HEPA (High Efficiency Particulate Air) filters and a removable canister that can be washed. This system eliminates the problem with vacuum bags.

NATURAL ALLERGY TREATMENTS FOR DUST

*Keep your home at a consistent cool temperature between 68 and 72 degrees and keep humidity at a minimum. Always make certain there is good ventilation.

*Purchase a good air purifier. Air purifiers literally purify the air and are very beneficial for allergy sufferers and asthmatics.

*Remove carpeting and install wood, tile, or linoleum flooring. Hard surfaces can eliminate ninety percent of dust mites. If you must use carpeting (wood, tile and linoleum floors are best), then it needs to be cleaned thoroughly and frequently.

*Minimize throw rugs; they are dust-catchers. If you must have them, they need to be washed in hot water once a week.

*Since people spend one-third of their lives in their bedroom, it is a good idea to place the most emphasis on decreasing the possibility of dust in the bedroom. The best way to do this is to wash your bedding weekly in water that is at least 130 degrees to completely kill the dust mites found there. Dust mites can become airborne during bedding changes. Allergic persons should not be present.

*Use washable cotton or synthetic blankets. Use easily laundered cotton bedspreads or coverlets. Avoid materials that have nooks and crannies where dust mites can collect.

*Avoid open bookshelves; they are great dust-catchers.

*Keep all clothes in closed drawers or closets.

*Remove clutter. Place hard-to-clean items in closed drawers or cabinets.

*Install central air conditioning or window units. Keep windows closed, especially during periods of high pollen counts and windy conditions.

*Your upholstered furniture is a prime allergen trapper. If you cannot purchase wood or vinyl furniture, put washable slipcovers on your furniture and wash once a week in hot water.

*Install window shades made from cotton or synthetics and use washable cotton curtains. Avoid mini-blinds and heavy draperies, both are very heavy dust-catchers.

*Do not use pillows made from feathers or foam rubber; moisture can become trapped, promoting mold.

NATURAL ALLERGY TREATMENTS FOR MOLD

*Wash shower curtains at least once a month in hot water and bleach.

*Keep the humidity level at a minimum inside your home.

*Always make sure there is proper ventilation.

*Never carpet the bathroom.

*Keep your refrigerator clean. Remove spoiled food promptly.

*Dry your shoes and boots before putting in closet.

If you or any member of your family suffers from dust and/or mold allergies, follow the natural allergy treatments listed above to keep your home as allergen-free as possible. If you are still suffering from allergy symptoms, see your doctor. He/she may have additional suggestions for allergy-proofing your home.

Have you been diagnosed with high blood pressure? Are you taking medication to regulate it? If so, please know that there are ways to help reduce blood pressure naturally. Blood pressure is a measure of how hard your heart has to work in order to pump blood throughout your body.

A “normal” blood pressure level is usually around 120 (systolic) over 80 (diastolic), although this can vary depending on age, stress and lifestyle. As a general rule, if your blood pressure is higher than 140 over 90, you should talk to your doctor.

There are usually very few obvious symptoms if you have high blood pressure. The only way to know your blood pressure is to have it measured. If you are over the age of 40, you smoke, suffer from obesity, or drink to excess, you should have it checked yearly; otherwise, every two years.

High blood pressure adds to the workload of the heart and arteries. Over time, this can lead to an increased likelihood of heart attacks and strokes.  If your blood pressure is high your doctor may recommend drug treatment. However, in most cases, your doctor will advise you to adopt a healthier lifestyle.

GUIDELINES TO REDUCE BLOOD PRESSURE NATURALLY:

*Quit smoking:  Smoking and high blood pressure are two serious factors for heart disease and stroke. Smoking 20 cigarettes a day gives you twice the normal risk of a heart attack and five times the risk of a stroke.

*Avoid being overweight:  High blood pressure and strokes are twice as common in obese people. If you are overweight, begin a weight loss and fitness plan.

*Eat less salt:  Switch to low-sodium brands of salt. Don’t add too much salt to food, especially processed food (processed food often contains high levels of salt). Spice your food with other ingredients.

*Eat more fruits and vegetables:  Regular amounts of fresh fruit and vegetables help to maintain a normal blood pressure. They also help protect you against heart disease and cancer. Add them to soups, omelets, stews, Make lots of homemade soup (disguises the taste of green vegetables!) and eat lots of chopped fruit (chopped fruit is less frightening than whole pieces of fruit!)

*Get more active:  Long term regular physical activity can lower your blood pressure. Provided you take it slowly to begin with and gradually build up to about 20-30 minutes a day, exercise has enormous benefit. Always consult your doctor before starting any exercise program.

*Learn to relax:  Stress is a major contributory factor to disease. Exactly how it affects blood pressure is not known, but anything that helps to ease your mind and reduce worry is GOOD. So go with the flow and start relaxing.

To reduce blood pressure naturally, you need to make some changes to your diet and lifestyle. Not only will these changes help with your blood pressure, you will reduce your risk for obesity and many other diseases and conditions. You will also feel better and live longer.

Homeopathy, a holistic health practice, has been around for over 200 years. It treats the whole person, not just the part that is injured or in pain. It is based on a system of treating like with like, working with your body to stimulate your own natural defenses.

Conventional medicine sees health as the absence of disease. If someone is not sick, then there is nothing wrong with the person. To someone who practices homeopathic medicine, health is significantly more encompassing than that.

In homeopathy, a healthy person is someone who is free on all levels, physical, emotional, and mental. If you suffer a broken bone, you are not free physically. If you suffer from depression, you are not free emotionally. If you suffer from memory loss, you are not free mentally. A homeopath will attempt to restore freedom on all of these levels.

LIKE WITH LIKE

Homeopathy is a system that attempts to stimulate the body to heal itself. Whatever your ailment may be, a homeopath will use a remedy that stimulates the body to move in the direction it is already going. In that process, the ailment will be eliminated.

All symptoms of an ailment, no matter how uncomfortable or miserable, actually represent the body’s attempt to restore itself to health. Instead of looking upon those symptoms as something wrong with the body, which is what conventional medicine does, the practice of homeopathic medicine sees those symptoms as signs of the way the body is trying to heal itself.

Instead of trying to stop or suppress whatever the ailment is, a homeopath will try a remedy that causes the ailment in the person, thus encouraging the body to heal itself. Conventional medicine will try to suppress the ailment.

EVERYONE IS DIFFERENT

Homeopathy is a system that looks at the individual, not at the disease. We all suffer from an ailment in a unique way. However, conventional medicine assumes that the ailment is the same for all of us and prescribes the same drug for all.

Homeopathy, however, searches for the one substance that will cure each individual case. Since each person expresses the ailment differently, each person needs a different remedy. Homeopathy is safe, gentle and extremely effective.

HOW TO DETERMINE THE CORRECT REMEDY

Since homeopathy relies on prescribing one remedy, all of your symptoms should be included in the determining process. Aside from the obvious nature of your ailment, there are many things that should be noticed and many questions that should be asked:

*When did the symptoms first appear?

*Where exactly is the problem located?

*What makes the symptom feel worse?

*What makes the symptom feel better?

*What is the person’s state of mind? Are there factors that could be causing the symptoms such as anxiety, depression, or fear?

*What is the person sensitive to? (This can be physical, mental or emotional.)

*What is the person’s sleep pattern?

HOMEOPATHIC MEDICINES

Homeopathic medicine is a substance made from plants, minerals, and animals. They are diluted carefully until little of the original substance remains.

For example, one drop of the substance is mixed with one hundred drops of alcohol (a ratio of 1:100). The mixture is then shaken and labeled as 1C. One drop of this mixture is then mixed with another 100 drops of alcohol and the process is repeated to make a 2C and so on.

Very small globules made from sugar are then soaked with the liquid dilution. These globules make up the homeopathic remedy. These infinitesimal doses not only work, they are extremely effective, working on humans and animals.

Choosing a homeopathic remedy is based on the totality of symptoms present. Any remedy can be used for any condition if the symptoms that are generated by the remedy match the symptoms that are being experienced by the person.

ADVANTAGES OF USING HOMEOPATHY

*Homeopathy is natural, gentle, and safe and based on natural ingredients.

*When the correct remedy is taken, results are complete and permanent.

*There are no dangers to homeopathy. Remedies can be taken in conjunction with any other medicines without any side effects.

*Unlike conventional medicines that can suppress the immune system, homeopathy works in harmony with the body’s immune system.

*All symptoms are treated as one.

Homeopathy requires more time and patience in determining what the correct remedy is. However, once you discover what the correct remedy is, the result will be a cure of the cause, not just a treatment of the symptoms. The right remedy can permanently cure what is ailing you.

As we grow older, most people are not aware that to maintain strong bones they must stay active. Physical activity not only maintains strong bones and muscles but it builds strength, endurance and resistance. Our bones need continued activities throughout our lives starting as a child. Until we turn 30, the bones continue to build.

Once a person reaches 50, the bones start to deteriorate, putting you at high risk of fractures, disease and breakage. As the bones weaken, the muscles and joints will also degenerate. Injures then can lead to arthritis and osteoporosis.

HOW TO STRENGTHEN YOUR BONES

Calcium helps your body build and maintain strong bones. Your body also uses calcium to perform other essential functions, such as blood clotting, nerve signaling and regulation of heartbeat. If you do not consume enough calcium, the body borrows from the stored supply. If this occurs too often, your bones become porous and weak.  Sources of calcium include milk, cheese, green vegetables, sardines, and calcium-fortified juices and cereals.

Weak bones are preventable even in middle age. Staying fit is the key to promoting bone health and preventing fractures. When you exercise, you maintain a healthy weight. As you age, the body fat increases adding too much weight for the muscles, joints and bones. Carrying around this extra weight on the feet and legs will cause problems later. Maintaining your weight will lower your risks of heart disease, bone disease, high-cholesterol, diabetes and more.

HOW TO STAY ACTIVE

*Play With Your Kids! Get on the swing-set, play ball, go swimming, go to the park, jump rope, or play tag.

*Learn How To Play A Sport. Take up tennis or golf or take dancing lessons. Treat yourself to an exercise class. Take a friend.

*Park Far Away. The next time you go shopping, park at the far end of the parking lot and walk, or better yet, park the car a few blocks away.

*Take the Stairs. Whenever you are in a building that uses elevators, take the stairs instead. Walk as quickly as you can. Stair climbing is a wonderful strengthening exercise for your legs.

*Get Rid Of The Riding Lawn Mower. Use a push mower. When you mow, move at a quicker pace than usual. The extra exertion will give your heart a good workout.

*Walk, Walk, Walk! Walking is one of the healthiest and easiest ways to burn fat, improve cardiovascular health and feel better mentally. Walk around the block, through the park, to work, or walk the dog. All you need is a good pair of walking shoes! Other great aerobic exercises are swimming, bicycling, skating, cross-country skiing, rowing, water aerobics and elliptical training.

WHAT TO AVOID

There is evidence linking excess caffeine — four cups of coffee or more per day — with increased risk for fractures. Excess protein also appears to compromise bone health. This is because protein digestion makes your blood more acidic; to neutralize these acids, the body borrows calcium from the bones. If this happens too frequently, your bones will become weak.

To maintain good health and strong bones, follow a follow a healthy eating plan, get regular exercise, and find ways to ease your stress level. By living according to these guidelines, you will feel better, live longer and reduce your risk for many diseases.

Many of us live with stress and anxiety in our daily lives. We have learned, hopefully, that there are many ways to reduce and relieve that stress. One stress management technique that is very effective at calming the mind and reducing stress is listening to relaxing music.

Music can evoke memories. You may remember singing “Memory” at your high school graduation, or you might have listened to “Ode to Joy” at your wedding. Whether your musical tastes are contemporary or classical, chances are you do have a favorite type of music and a favorite composer or band.

Music increases the body’s serotonin levels that are associated with good feelings It tends to enhance deep breathing, making a person feel more relaxed. Relaxing background music at work has been shown to cut stress levels. In addition to causing heart rates to decline, music boosts the body’s temperature.

WAYS TO ENJOY MUSIC

There are many ways to enjoy music. One way to relax is to lie down with a set of headphones and allow the music to wash over you. In this way, you’ll be intimately involved in the music—you’ll feel as if you are part of the music. It is easy to forget the cares of the world when you can escape by listening to relaxing music.

Another popular technique is to use a Walkman while doing your morning or evening walk. This way, you combine the stress-busting effects of music with those of exercise since aerobic exercise is also a great stress reliever. This provides a one-two punch that is guaranteed to reduce your stress level.

You can also listen to a CD that plays nature sounds. You’ll be amazed at how quickly you’ll be carried away with the sounds. Just ten minutes sitting quietly and listening can put you in an entirely different frame of mind. You’ll find you’re better able to cope with the demands of the day if you’ve spent some time listening to music.

It is most important that you listen to music that appeals to you. If you never liked the Beach Boys, their music will not calm you down. Furthermore, if you like classical music, but can’t stand Beethoven, limit your listening to the composers you do like. You must feel comfortable with your musical selections.

It is hard to imagine a world without music. Relaxing music can be unbelievably effective in reducing stress. Music elevates our mood; it makes us feel happy and alive. Depending on the amount of stress you’re under, you may end up listening to music all day!

Did you know it is possible to reduce your risk for diseases like heart disease and cancer by changing your diet? A diet rich in fruits, vegetables and fiber, all nutrient-rich, cancer-fighting foods, can significantly decrease your risk for developing certain types of cancer.

Antioxidants are phytochemicals that protect our cells from damage caused by free radicals. Foods rich in phytochemicals are found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, and kale. Cruciferous vegetables help reduce the risk of colon and rectal cancer because they are very high in fiber.

Dark green leafy vegetables like spinach, romaine, and collard greens are packed with antioxidants, fiber, lutein, and carotenoids, all cancer-fighting substances. Carrots are also a wonderful source of fiber and beta carotene and they have about three times the daily requirement of vitamin A.

Tomatoes are one of the strongest cancer-fighting foods. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, they are also a good source of vitamins A, C, and E, antioxidants that fight cancer-causing free radicals.

Melons like cantaloupe, watermelon and honeydew are also full of antioxidants and contain most of your daily vitamin C requirement. Watermelon is also a great source of vitamin A and, like tomatoes, contains lycopene.

How To Add Cancer Fighting Foods To Your Diet

• Substitute beans for meat. They are high in fiber and protein.
• Use fresh or canned fruit as a topping for cottage cheese or desserts.
• Instead of soda pop, make your own smoothies, vegetable and fruit juices.
• Add grapes, or pineapple to chicken or tuna salad.
• Eat lettuce that has the darkest green or red leaves.
• Instead of chips, snack on cut-up fresh vegetables. Serve with homemade dips.
• Serve pasta dishes with tomato sauce and vegetables instead of heavy sauces.
• Make your own pizza and add lots of fresh vegetables.

As you can see adding cancer fighting foods to your daily diet has tremendous benefits to your health. You will not only reduce your risk for many types of cancer, you will reduce your risk for other diseases and conditions, you will feel better, and you will live longer.

Is time going by too quickly for you? Do you ever wonder where the time went? We all do at one point or another in our lifetime. We sit around and look back and wonder how it is possible that so much time has gone by and how much time we have wasted.

What if we had planned, organized, worked hard, and set goals? Then, instead of wondering how much time we had wasted, we would be wondering what other objectives we could plan for and add to our already achieved goals.

PLAN AHEAD

The first step to successfully managing your time is to plan ahead. When you plan for the future, you are setting goals for yourself to achieve over a certain course of time. When you plan ahead, you are projecting an understanding that you will have accomplishments. Therefore, it’s important to make sure you plan for both short and long-term goals.

START SMALL

If you plan too big, you will get discouraged and distracted, and you will still wonder where the time went because time will run away from you. If you start out with small goals and work hard to achieve them, your long-term goals will be a much easier endeavor. As long as you are trying to attain reachable goals and put forth the necessary effort, you will be successful.

We all make mistakes, but the trick is to learn from those mistakes. If your plan is in action and you find a problem area has developed, step back and take a good, long look at what caused the problem. If the problem occurred as a direct result of your planning, then you know right off the bat that your plans need modification.

MAKE IT WORK

Time management is the process of making plans work by developing skills and using actions that make the process run smoothly. Don’t sit around looking back. Never look back and feel sorry for yourself. This only wastes time. Develop a plan that fits in with your schedule and your situation and get to work!

Whatever your plans are, make sure you calculate any factors that could have an effect on them. What sort of factors are we talking about? For successful planning, you should always consider changes that can occur in life like relocating, divorce, weather disasters, family relationships and other life-changing events.

Life is constantly in motion and is ever changing. Planning ahead for such factors is only being realistic. The key is to keep moving forward cautiously, and don’t waste time worrying about the things you have no control over. Things happen, but don’t let them happen because you were negligent about planning ahead.

Everyday, if possible, you should make list of the tasks you want to achieve and work through those tasks until they are completed. Anytime we complete a task, we are encouraging our self-esteem and promoting the motivation for future plans.

As we get older, it’s natural that we wonder where the time went. However, by following the tips and guidelines above, you won’t wonder about it because you feel you have wasted your time. It will be because you have so much more you want to accomplish!

Breast cancer is the second most commonly diagnosed cancer in women, close behind lung cancer. Simply by making some changes to your diet and lifestyle, you can reduce your breast cancer risk. Please consider the following guidelines and tips:

*STOP SMOKING. Not only is smoking a breast cancer risk (especially if smoking began at an early age), it is a primary cause for lung cancer. The nicotine and other poisonous chemicals in tobacco also greatly increase the risk of developing heart disease. Every time you light up, you hurt your lungs and heart. The longer you smoke, the worse the damage becomes.

*DO NOT DRINK ALCOHOL. If you must drink, try to limit your intake to one glass a day. Alcoholic beverages contain calories but few nutrients and are harmful when consumed in excess. Women who have more than one drink per day can develop cancer at a significantly higher rate than those who do not drink alcohol.

*EAT A HIGH-FIBER, LOW-FAT DIET. Eat at least 5 servings of fruit and vegetables every day. Eat a diet rich in complex carbohydrates (fruit, vegetables, whole grains, beans and legumes). Complex carbohydrates are high in fiber and include whole grain breads, pasta, rice, and cereals. Whole grains are also an excellent source of fiber. Fiber moves food through the digestive track quickly taking pre-cancerous toxins with it.

A diet low in fat reduces breast cancer risk and the risk of obesity. Obesity plays a big part in breast cancer development. Fat tissue contains small amounts of estrogen and estrogen plays a major role in the development of breast cancer.

*EXERCISE. A regular physical fitness regimen, especially aerobic exercise (brisk walking, biking, skating, swimming), can reduce your risk for developing breast cancer. It is also a wonderful way to fight obesity and be healthier overall.

*AVOID HORMONE REPLACEMENT THERAPY. Studies have shown there is a link between hormone replacement therapy (HRT) and breast cancer risk. The estrogen and progesterone contained in HRT increase the risk factor. Another very troubling statistic, breast cancer survivors who took hormone replacement therapy (HRT) had more than three times as many breast cancer recurrences as survivors who did not take HRT¹. If you are considering taking HRT, please consult with your physician to discuss the risks.

*BE AWARE OF YOUR FAMILY HISTORY. If you have a female member of your immediate family who has had or currently has breast cancer, it can increase your breast cancer risk. Breast cancer can be genetic. However, just because someone in your family has breast cancer, does not mean you will have it. Make sure your physician knows your family history.

*DO A SELF-EXAM EVERY MONTH. Checking your breasts carefully every month does not help prevent breast cancer but it can help detect breast cancer early. The earlier it is found, the better the prognosis.

*HAVE A MAMMOGRAM REGULARLY. Like a self-exam, a mammogram will not prevent the development of breast cancer, but it can detect it early.

Following the guidelines listed above can help you reduce your breast cancer risk. It can also help reduce your risk of other diseases and increase your chances of living a healthier life. Making some changes to your diet and lifestyle is a small price to pay for better health.

Depression, unfortunately, is a very common problem that affects millions of people. Almost everyone is depressed at some time or another in their life. It can be a serious problem because it not only robs an individual of the joy of life, in severe cases it can lead to suicide.

What causes depression for you? It is normal and a sign of mental and emotional health to be depressed when things go wrong. If you are concerned about your depression, ask yourself what is causing it. Does the level of depression and the duration seem to be appropriate to the problem?

If the following types of examples are what causes depression for you, you should not be overly concerned as they are considered NORMAL examples:

*Death of a significant person. This can last a lifetime in some cases. However, after a period of time, it should not prevent usual activities from continuing. If it does, please seek medical guidance.

*Loss of a significant person. This can be almost as difficult as death, and sometimes worse. The most common situation is the break-up of a relationship. This would also include someone having a serious or fatal illness or a major injury resulting in permanent disability or disfigurement.

*Major material loss. If your house burns down, you lose your job, you can’t pay your bills, you flunk out of school, you get a serious injury or develop a significant medical problem or a family member does, it is normal to be depressed.

Examples of depression that are ABNORMAL and signs of mental and/or emotional illness:

*Crying for years about a pet that died.

*Unable to continue everyday activities even though the event was more than six months ago.

*Having suicidal thoughts because you can’t lose 10 pounds.

*Getting really depressed because you have complexion problems.

ARE YOU DEPRESSED?

Use the following as a guide to determine if you are experiencing depression:

*Low mood, varying from slight sadness to crippling feelings of being worthless.

*Feelings of hopelessness or overwhelming guilt.

*Feelings of uncontrollable anger and/or overwhelming sadness

*Thought disorders, including lack of concentration and difficulty making decisions.

*Loss of interest in work, hobbies, health, relationships, or religion.

*Feeling slowed down or restless and having trouble sitting still.

*Problems with memory.

*Sleeping too much (usually) or too little.

*Low levels of physical and mental energy.

*Increase or decrease in appetite, weight gain or loss.

*Withdrawal from family and friends.

*Thoughts of death or suicide.

HOW TO OVERCOME DEPRESSION:

If you have determined what causes depression for you, you must then work to overcome it. To do that you must make changes in your lifestyle. When you are depressed, you act differently. These behavioral changes can become habits. Unless you actively change these behaviors, they will contribute to the persistence of the depression.

*Sleep no more than eight hours a night.

*Do not use drugs or alcohol.

*Start or resume exercising.

*Eat a healthy and nutritious diet.

*Get outside and do things (go to the mall, the park, a movie, etc.)

*Tell yourself and your friends that you are okay again.

*Listen to your favorite music.

*Do an activity that you enjoy (sewing, needlepoint, etc.).

*Smile at every person you meet.

*Read a book by your favorite author.

*Write down a list of the things that make you happy and that you are thankful for. (See how many items you can come up with!)

*Hold your children and tell them you love them.

*Think of the moments in your life that have given you joy.

Everyone knows that how you feel determines how you act and that attitude leads to your behavior. It is important to realize that it is equally true in the reverse direction. How you act can determine how you feel. Changing your behavior can change your attitude.

If someone you love is showing symptoms of depression, seek help immediately. There is nothing wrong with reaching out for help and it may save the life of someone you love.

The pH scale measures how acidic or basic a food is – the ratio between positively charged ions (acid-forming) and negatively charged ions (alkaline-forming.) The higher the pH reading, the more alkaline and oxygen rich the fluid is. The lower the pH reading, the more acidic and oxygen deprived the fluid is.

Your body pH needs to maintain a balance in the foods you eat. Human blood pH should be slightly alkaline (7.35 – 7.45). If it is below or above this range, cells stop functioning and the body dies. The body therefore continually strives to balance its pH levels. If this balance is compromised, disease occurs.

A diet high in acid-producing foods such as animal protein, sugar, caffeine, and processed foods puts extra pressure on the regulating systems as it tries to maintain body pH neutrality. This depletes the body of alkaline minerals making the person prone to degenerative disease because the minerals are borrowed from vital organs and bones to neutralize the acid and safely remove it from the body. This strain causes the body to suffer severe and prolonged damage.

The majority of people in industrialized nations suffer from problems caused by acidosis, because the modern lifestyle and diet promote acidification of the body. The current typical Western diet is largely composed of acid-forming foods (proteins, cereals, sugars). Alkaline-producing foods such as vegetables are eaten in much smaller quantities. Stimulants like tobacco, coffee, tea, and alcohol are also extremely acidifying. Stress, and physical activity (both insufficient or excessive amounts) also cause acidification.

HEALTH PROBLEMS

Unless the body’s pH level is slightly alkaline, the body cannot heal itself. Your body pH affects everything. An acidic pH decreases the body’s ability to absorb minerals and other nutrients, decreases it’s ability to repair damaged cells, decreases it’s ability to detoxify heavy metals, allows tumor cells to thrive, and makes it more susceptible to fatigue and disease. The vast majority of bodily systems cannot run at full capacity.

An acidic pH occurs from an acid-forming diet, stress, toxic overload, or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur. Acidosis can cause:

*Heart disease
*Diabetes
*Immune deficiency
*Weight gain & obesity
*Kidney stones
*Chronic fatigue
*Osteoporosis & joint pain
*Headaches
*Premature aging
*Yeast & fungal overgrowth
*Depression
*Ulcers
*Loose & painful teeth
*Gastritis
*Accelerates free radical damage

BALANCE BETWEEN ACIDIC AND ALKALINE FOODS

It is important that your daily dietary intake of food naturally acts to balance your body pH. To maintain health, the diet should consist of at least 60% alkaline forming foods and at most 40% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods. Avoid processed, sugary or simple-carbohydrate foods, not only because they are acid-producing but also because they raise blood sugar level too quickly and are toxic and nutrient-lacking

The most important difference between acid and alkaline foods is their relationship to cancer. Cancerous tissues are acidic and healthy tissues are alkaline. When oxygen enters an acidic solution it helps to neutralize the acid, but acid prevents oxygen from reaching tissues where it is needed. When oxygen enters an alkaline solution, the oxygen is free to go to the next cell and bring the benefits of oxygen to all of the tissue in the body. At a pH of 7.35 – 7.45, cancer cells become dormant.

Many of us suffer from arthritis and many of us are always trying to find effective arthritis pain relief. The most common type of arthritis, a degenerative condition, is a form of arthritis that causes the gradual breakdown of the cartilage that cushions the joints, resulting in bones rubbing against bones. This cause stiffness and pain when movement is attempted. Osteoarthritis most commonly affects weight-bearing joints such as the knees and hips and is also common in the fingers.

There are several factors that contribute to developing arthritis:

1.         genetics

2.         gender

3.         the aging process

4.         being overweight and/or obese

5.         joint injury

Obviously, you cannot change your genetics, your gender, or reverse the aging process. However, you can make changes to your weight and lifestyle that will help you find arthritis pain relief.

DIET AND OSTEOARTHRITIS:

FOODS TO AVOID:  There are many pro-inflammatory foods that can increase arthritis symptoms due to inflammation, increasing your pain. These foods need to be avoided as much as possible from your diet.

*Junk foods, high-fat meats, processed meats like lunch meat and hot dogs, and fast foods increase inflammation in your body. This is partially due to the unhealthy fats used in processing these foods, especially trans fats and saturated fats.

*Saturated fats are also found in dairy products and eggs. While these foods are important source of minerals and vitamins, you don’t need the extra saturated fat. Be sure to choose low fat milk and cheese and lean cuts of meat, which will not promote inflammation.

*Diets high in sugar increase inflammation and obesity. Eliminate high sugar foods such as sodas, pastries, pre-sweetened cereals and candy.

*Decrease your consumption of all animal products other than fish. It is also very important to eliminate alcohol, coffee, and excess salt.

*Some vegetables from the nightshade family of plants, like potatoes, tomatoes, and eggplant, can increase the pain from inflammation.

FOODS TO INCLUDE: Being overweight carries a highly increased risk of developing osteoarthritis. Since being overweight contributes to joint injury, it makes sense that losing weight would help your arthritis pain relief by reducing the pressure on your joints. A joint-friendly diet should be rich in fruits and vegetables.

*Fruit:

Those high in Vitamin C like strawberries, raspberries, kiwi, peaches, mango, and cantaloupe.

*Vegetables:

Those high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, spinach, kale, broccoli, cabbage, and Brussels sprouts.

*Anti-Inflammatory Foods:

Ginger, garlic, apples and apple cider vinegar. (Apple cider vinegar is said to ease pain on the joints. Take 2 TBSP. per day.)

*Oily Fish:

Rich omega-3 essential fatty acids and high in Vitamin E like salmon, mackerel, sardines, herring, tuna and trout.

*Nuts and Seeds:

Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts like walnuts, brazil nuts and almonds, and seeds like sunflower and pumpkin seeds.

*Pulses and Grains

Lentils, chickpeas (garbanzo beans), brown rice, and whole grains (breads, cereals, pastas,etc.).

*Drink at least 48 ounces of pure water every day.

EXERCISE AND OSTEOARTHRITIS:

EXERCISE: One of the best forms of treatment for arthritis pain relief is exercise. It strengthens the muscular support around the joints and improves joint mobility and function.

There are three types of exercise that are beneficial in the treatment of osteoarthritis:

*Stretching exercises – help reduce stiffness and increase joint movement and flexibility.

*Strengthening exercises – increase muscle strength. Strong muscles help support and protect the joints that are affected by arthritis.

*Aerobic exercises – improve cardiovascular fitness, control weight and improve the body’s overall function.

Start with a warm-up and begin exercising slowly. Resting frequently will reduce the risk of injury. Before beginning any type of exercise program, consult your doctor to find out which exercises are appropriate for you and which exercises you should avoid.

While you cannot prevent osteoarthritis, you can find arthritis pain relief by eating a joint-preserving diet, maintain your ideal weight, and exercise regularly. Exercise also helps control weight and improves mental outlook by releasing feel-good chemicals in our brains.

As we age our bodies change and we have to make changes to accommodate our lives. A lack of regular physical activities can cause fatigue and make it difficult to sleep at night. Having a good night’s sleep is essential to our health. Why? A good night’s sleep boosts our energy while controlling our weight and makes our immune system stronger to keep us healthier.

To improve your overall health, take a walk every day. Walking loosens our muscles and reduces stress and depression, along with anxiety. By relieving these things, it is easier for us to sleep for a longer and deeper period. Sleeping right balances our bodies giving us more energy leading to more activities that will satisfy our sleep needs.

When you exercise, you get a good night’s sleep, which promotes metabolism. Without the right amount of sleep, our bodies crave energy. Our body will release insulin or glucose into the bloodstream, which slows down metabolism. This action causes the body to gain weight, rather than control weight.

HOW TO START YOUR WALKING REGIMEN:

Start a walking program in the morning to help wake you up, while boosting your energy. You will feel better since the joints will feel flexible enough to move freely. In addition, walking will help you burn fat and calories. You’ll notice a big change in how you feel the rest of the day.

Start out walking at a slow steady pace. Each day pick up the pace a bit and walk further. You want to work up to a steady brisk walk that will make you sweat but not be out of breath. Take a short walk before and after meals to calm your nerves and burn calories. It will give you energy, relieve that stress from the long day and help you sleep.

If you start a walking program for yourself, it is a lot more fun if you have someone to go with you. Ask a friend or neighbor if they’ll walk with you. You will have someone to talk to that will help you relieve stress and you will get in your exercise as well.

After walking that brisk walk, be sure to cool down. When walking at a vigorous pace your heart rate will go up and it needs to be back to normal. Just walk a bit slower until you’ve cooled down.
THINGS TO AVOID:

To help you get a good night’s sleep, you must reduce your intake of caffeine, nicotine, harmful chemicals, such as over-the-counter meds that keep you awake, and alcohol. These chemicals and substances will keep you awake.

If you can’t go to sleep at night, instead of getting up and turning on the TV, try pacing around the house. Do some stretching and shake your arms and legs. Even walking around the house can relax you.

People with high blood cholesterol levels have a much higher risk of developing heart disease. High cholesterol levels are common with people over the age of 50, people with who are overweight, people with gastro-intestinal disorders and people with diabetes. If you are in one of these high risk groups, you probably need to reduce cholesterol levels.

High blood cholesterol levels can be the result of either overproduction of the substance (due to liver dysfunctions) or the inability of the body to eliminate it. There are also many other external factors that contribute to cholesterol build up: inappropriate diet, sedentary lifestyle, smoking and alcohol abuse.

Why do you need to reduce cholesterol levels? Although the body is able to produce the amount of cholesterol it needs for sustaining its normal activity, a high-cholesterol diet increases blood cholesterol levels. Foods of animal origin are rich in cholesterol and saturated fats that are very harmful to the body when they are consumed in large amounts.

HOW TO REDUCE CHOLESTEROL LEVELS:

*You should replace meats and dairy products with vegetables, whole grain cereals and fruits in order to maintain normal cholesterol levels. Simple carbohydrates (sweets) enable cholesterol to build up inside the body and therefore should be avoided.

*Physical exercise is very important for helping to reduce cholesterol levels. Regular physical exercise improves blood circulation and helps in the elimination of excess cholesterol. Exercise frequently and you will be able to maintain normal cholesterol levels and lose extra weight.

*Smoking is considered to be a major factor of risk in heart disease. Smoking facilitates cholesterol to deposit inside arteries, where they can cause blockage. If you have high blood cholesterol levels and you are a smoker, stop smoking. Alcohol also contributes to the accumulation of cholesterol in the bloodstream.

WHY OUR BODIES NEED CHOLESTEROL:

Within normal limits, cholesterol is very important. The liver produces cholesterol in small amounts, as it is required in certain physiological processes. Without cholesterol, the body is unable to produce hormones (testosterone and estrogen), vitamin D (fortifies bone tissues) and bile (a very important substance used in digesting fat).

While in small quantities cholesterol is beneficial for the organism, in excess it can cause a lot of harm. Cholesterol is not soluble in blood and therefore it accumulates and deposits inside arteries, slowing down the normal blood circulation. High cholesterol levels considerably increase the risk of cardio-vascular diseases.

It is very important to know that there are several types of cholesterol. When you have your cholesterol levels checked, you are usually told the total cholesterol level. Total cholesterol level consists of high-density lipoprotein (HDL), low-density lipoprotein (LDL) and very low-density lipoprotein (VLDL).

Low-density lipoprotein is known as “bad cholesterol” and this substance can be harmful to the human body when it accumulates in excess. Bad cholesterol (LDL) accumulates inside arteries and perturbs normal blood circulation. Good cholesterol (HDL) is benign to the organism, as it collects low-density lipoprotein from the bloodstream and brings it back to the liver.

By keeping a healthy diet and by exercising regularly, you will be able to raise good cholesterol levels and reduce cholesterol levels that are bad. By making improvements in your lifestyle, you will be able to maintain your total cholesterol levels in check.

Hypothyroid disease, or hypothyroidism, is a condition caused by the thyroid gland producing insufficient amounts of hormones to stimulate the metabolism or the body is not able to utilize the hormones. The lack of thyroid hormones slows down the metabolism and thus all the activities in the body, giving a combination of many symptoms related to slowness of bodily processes.

SYMPTOMS OF HYPOTHYROID DISEASE

The most common early symptoms are mental and physical fatigue, weakness, weight gain, and depression.

Other early symptoms are constipation, sensitivity to coldness, cold hands and feet, thick tongue, decreased sweating, dry hair, thin brittle hair, thin brittle nails, muscle and joint pain, pale or yellowish skin.

One or more of these symptoms usually appear later, poor memory, slow thought process, drowsiness, slow speech, thinning of eyebrows, hoarseness, poor circulation, dry and flaky skin, decreased taste and smell, menstrual irregularities, skin thickening, puffy face, puffy hands and feet, swelling of extremities, overall swelling, muscle spasms, muscle atrophy, joint stiffness.

Hypothyroidism increases the risk of elevated cholesterol levels, heart disease and diabetes (diabetes mellitus). This occurs even by moderately decreased thyroid production.

CAUSES OF HYPOTHYROID DISEASE

Hypothyroidism causes the metabolism to slow down. When the metabolism decreases, the processes in the body do not get enough fuel and building materials, and all the body activities will therefore slow down. Energy containing nutrients will also be stored as fat, since they are not broken down.

*Iodine deficiency can cause hypothyroidism, since the thyroid hormones contain iodine. In Europe and America the food is seldom short in iodine, but bad nutrition may result in iodine deficiency.

*Surgery or radiation at the thyroid area can destroy enough tissue to cause it.

*Injury or disease in the pituitary or of the part of the brain controlling the pituitary may cause a decrease in secreted thyrotropin. The thyroid will respond by producing less of its own hormones with hypothyroidism as a result.

*Some types of food can contribute to a depressed thyroid function or aggravate hypothyroidism when eaten raw in great amounts: Brussel sprouts, broccoli, corn oil, cabbage, cauliflower, kale, kohlrabi, radishes, rutabaga, soy and turnips. By cooking these vegetables, the depressing effect is decreased.

*Some factors suspected for causing hypothyroidism are the artificial sweetener aspartame, mercury pollution, dental fillings containing mercury, fluoride and heavy metal pollution.

TREATMENT FOR HYPOTHYROID DISEASE

*Your doctor may prescribe thyroid hormone pills to treat hypothyroid disease.

*When the condition is caused by lack of iodine in the diet, dietary changes and iodine supplements are a part of the treatment.

*You can sometimes alleviate hypothyroidism by reducing the amount of food suspected for depressing the thyroid function: However, because these foods are high in nutrients, it is wise not to cut them out totally. Also avoid artificial ingredients like the sweetener aspartame.

*Changing out mercury dental fillings and avoiding mercury or heavy metal exposure may help to ameliorate the condition.

*You may also alleviate the condition by eating food that stimulates the thyroid function according to practical experience: Chia seed, dulse, fish from the ocean, flax seed, pumpkin seed, seaweed, coconut and brewer yeast.

NUTRITIONAL SUPPLEMENTS THAT HELP HYPOTHYROID DISEASE

*They should contain vitamins and minerals that stimulate the mechanism of hormone production or by helping the absorption of the ingredients that hormones are made from, like: Magnesium, zinc, selenium, copper and vitamin E.

*They may contain supplements that stimulate tissue regeneration by being part of tissue building enzymes like folic acid or folate, vitamin B2 (riboflavin), B3 (niacin), B5 (pantothenic acid or pantothenate), B6 (pyridoxine), B12 (cyanocobalamin) and molybdenum.

If you suffer from hypothyroid disease, there are many natural treatments that can alleviate your symptoms. Talk to you doctor about your condition and come up with a treatment plan that works for you.

Fibromyalgia is the most common arthritis-related illness after osteoarthritis. It is often misdiagnosed and misunderstood. The symptoms of fibromyalgia include widespread muscle and joint pain and fatigue.

Other Common Symptoms of Fibromyalgia:

• Chronic weakness in the limbs or leg cramps
• Moderate or severe fatigue and decreased energy
• Insomnia or waking up feeling just as tired as when you went to sleep
• Difficulty remembering, concentrating, and performing simple mental tasks
• Abdominal pain, bloating, nausea, or constipation
• Headaches
• Jaw and facial tenderness
• Sensitivity to: odors, noise, bright lights, medications, certain foods, or cold
• Feeling anxious or depressed
• Numbness or tingling in the face, arms, hands, legs, or feet
• Dizziness
• Tendency to lose balance

The symptoms of fibromyalgia can get worse with fatigue, inactivity, changes in the weather, cold or drafty conditions, stress, or depression.

There are no specific laboratory tests to diagnose fibromyalgia. To make an accurate diagnosis, your doctor will rely on a comprehensive physical exam and your medical history. Fibromyalgia is mostly a diagnosis of exclusion. That means the doctor will rule out other conditions that could cause similar symptoms.

What You Eat Does Make a Difference:

Diet can make a huge difference in the symptoms of fibromyalgia. Your diet should be rich in lean protein, fruit, vegetables, and whole grains (complex carbohydrates). One of the most important foods in a fibromyalgia diet is protein (fish, beans, lean meats, poultry, milk, eggs and cheese).

Avoid or severely limit fried and fatty foods, red meat, soda pop, sugar, caffeine, and white flour foods. Avoid packaged and processed foods. They are full of chemicals and preservatives that can greatly aggravate fibromyalgia symptoms.

Get some exercise even if it’s only taking a short walk every day. Getting regular exercise helps you maintain your weight, lowers your risk for many other diseases and conditions, and helps you to feel better overall.

There are two types of diabetes, Type 1 and Type 2. Type 2 diabetes is usually diagnosed in older adults and occurs as the body stops producing enough insulin. Type 1, known as adolescent diabetes, differs from Type 2 in that the body stops producing insulin completely.

In both types of diabetes, your body loses its ability to adequately utilize sugar. The blood sugar levels increase due to the body’s difficulty in transporting sugar into the cells and out of the blood stream. There are several ways to lower your risk for diabetes and your blood sugar levels, including exercise, diet, and medication.

RISK FACTORS

*Genetics is a risk factor for developing diabetes. Learn your family history. Diabetes tends to run in families. If you have parents or siblings with diabetes, your chances increase very significantly for getting diabetes.

*Certain ethnic groups like African-Americans, Native Americans and Hispanic, are also at higher risk

You can lower your risk for diabetes by following the guidelines below:

EXERCISE

Exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. If you have Type 1 diabetes, you will find that regular exercise helps to maintain insulin sensitivity, helps prevent the accumulation of excess weight, and increases the use of glucose by muscles.

Although there is really no way to prevent Type 1 diabetes, it is possible to reduce your risk for diabetes that is Type 2. Exercise not only lowers blood sugar levels and maintains insulin sensitivity, it helps minimize complications that can occur in diabetes.  Research has shown that walking 30 minutes every day can reduce the risk of developing Type 2 diabetes.

Most diabetics develop circulatory problems resulting in poor blood flow to the extremities. Exercise can help lower blood pressure and improve circulation throughout the body. Exercise can also help to prevent and minimize heart problems, a common diabetic complication.

DIET

In general, the best type of diet to follow is a low-fat diet. To reduce your risk for diabetes, follow an eating plan that is healthy and balanced, the same kind that is recommended for the rest of the population.

*Avoid being overweight.  There is a direct link between obesity and the diagnosis of type II diabetes, or non-insulin-dependent diabetes. People who are overweight are far more likely to have insulin resistance, because fat interferes with the body’s ability to use insulin. If you are overweight, lose weight! This is one of the best things you can do for your health.

*Limit consumption of salted foods, refined sugar, and fatty foods, particularly those of animal origin. Choose small amounts of vegetable or olive oil instead.

*Eat a diet rich in fruit and vegetables every day. Your goal should be 5 servings per day. Make sure you eat fruits and vegetables that are high in Vitamin C. This antioxidant has been shown to reduce the risk for developing diabetes.

*Make complex high-fiber carbohydrates a major part of your diet. Carbohydrates like pasta, rice, potatoes, and bread get converted to sugar much more quickly than complex carbohydrates.

*Drink less sugar. From sodas to fruit juices, many drinks contain high amounts of sugar. Switch to water, tea, or other healthy drinks without all the sugar.

If you suspect you may have diabetes, see your health care provider. He or she may order a fasting blood sugar (FBS) test, or an oral glucose tolerance test (OGTT) to help determine whether or not you have diabetes.

To reduce your risk for diabetes, make healthy lifestyle choices, including diet, exercise and weight control. They are an important part of diabetes treatment. If you have been diagnosed with Type 2 diabetes, sometimes medication is also necessary to control blood sugar.

Nearly everyone experiences anxiety and stress at some point in their lives. Some experience these symptoms more often than others. In our stressed out world, anxiety is a strategy that the body uses to help the mind recognize and keep out of the way of danger.

Anxiety is a normal reaction to stress. In general, it helps one cope. But when anxiety becomes an excessive, irrational dread of everyday situations, it can become a disabling disorder. Studies have shown that having a healthy diet and lifestyle can relieve anxiety, stress and insomnia.

Although food alone may not cure a general anxiety disorder, some changes to your diet and lifestyle can definitely ease your anxiety and stress.

Drink At Least Eight Glasses Of Water A Day. Dehydration can lead to fatigue, headaches, and stress. Our bodies need to be well hydrated. Drinking enough water every day not only to helps decrease symptoms of anxiety but to help reduce your risk for many diseases and conditions.

Eat Plenty of Complex Carbohydrates. During times of anxiety, these foods act as a mild tranquilizer by increasing the amount of serotonin, which has a calming effect on the brain. Foods like potatoes and whole grains take longer to digest causing blood sugar to stay steady, helping to eliminate stress and anxiety.

Avoid, Or At Least Limit, Caffeine As Much As Possible. Caffeine is present in many soft drinks, not just tea and coffee and can set up its own vicious cycle. It can speed up heart rate and disrupt sleep, both of which are signs of anxiety. Trying to overcome tiredness by drinking more caffeine only makes the long-term problems worse.

Avoid Alcohol. Alcohol can worsen the symptoms of anxiety and disrupt sleep. The depressants in alcohol can make you feel sluggish and anxious. Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms. Excessive use can increase anxiety and mood swings.

Take A Multivitamin. B vitamins, whose role is to unlock the energy in food, are crucial, particularly B-6, which helps manufacture serotonin in the brain. Choose a daily supplement that supplies 100 per cent of the daily recommendation of all vitamins and minerals.

Increase Physical Activity. Try to get 30 minutes of exercise every day. Walking is the easiest and best form of fitness. It is not only excellent for your mental health but it reduces your risk for obesity, diabetes, and high blood pressure.

Although anxiety and stress are unavoidable, there are things you can do to ease your stress levels. Try making some changes to your diet and lifestyle and see how much better you feel.

We have become a nation of convenience. Processed foods have taken over the American diet. Most Americans spend the biggest chunk of their food budget on processed foods. They are packaged foods that come in bags, boxes, cans, plastic, foil wrap, or other artificial containers.

What is processed food? It has been altered from its natural-occurring state and subjected to some type of chemical alteration such as canning, freezing, oxidation, refrigeration, or dehydration. Unlike fresh foods that are single ingredient foods (fruits, vegetables, nuts, seeds, eggs, etc.), these foods contain a long list of ingredients.

Most processed foods are loaded with sweeteners, salt, artificial flavors, chemically induced fats, food coloring, and/or preservatives. These food preservatives and other “toxic junk” have to be added because the processing methods strip the nutrients away. The chemicals enable longer shelf life and improve the look and taste of the foods. This enables companies to lose less money on products that might otherwise be perishable and have to be discarded.

Is this food healthy for our bodies? No! It has no nutritional content for your body. Instead it is toxic.  If you must buy processed foods, PLEASE read the food labels. If they contain any of the following ingredients, be aware of the harm they can cause to your body.

ASPARTAME

Aspartame is an artificial sweetener known as NutraSweet, Splenda and Equal found in many foods and beverages including desserts, gelatins, low calorie foods, and sodas. It can cause cancer, heart disease, edema, neurological problems, weight gain, increased appetite, bloating, or hallucinations and predispose you to Parkinson’s, Multiple Sclerosis and Alzheimer’s. Aspartame poisoning mimics symptoms of MS.

FOOD COLORINGS (BLUE 1, 2; RED 3, 40; GREEN 3; YELLOW 5, 6)

There is evidence that food coloring and food additives contribute to behavioral problems in children, hyperactivity, ADHD, depression, hormonal dysfunction, migraines and various forms of cancer in animal testing. Stay away from any product listing an ingredient with a color plus a number.

HIGH-FRUCTOSE CORN SYRUP

Why is high fructose corn syrup bad? It can upset our body’s metabolism and encourage overeating. Research indicates that high fructose corn syrup depletes the body’s reserves of chromium, a mineral that is vital for healthy levels of cholesterol, insulin and blood sugar. The result is an increased risk for heart disease and diabetes.

It is in breads, buns, frozen foods, condiments, soft drinks and sauces. To spot fructose on a food label, look for the words “corn sweetener,” “corn syrup,” and/or “high-fructose corn syrup.”

MONOSODIUM GLUTAMATE

Monosodium glutamate (MSG) is a highly hazardous food ingredient compound known as an excitotoxin, a protein that causes the brain cells to fire their impulses rapidly when they make contact with it. The cells then become so hyper-excited that they continue to fire until the cell subsequently dies.

MSG is hidden away in ingredients that go by many different names. It is not only found in canned soups, dressings, junk foods, frozen foods, and restaurant food, it is also in pesticides that are sprayed on fruits and vegetables and hidden in drugs, vaccines, and dietary supplements. The taste that MSG gives processed food is addictive.

MSG is not only responsible for contributing to the obesity epidemic, but also migraine headaches, depression, irritable bowel syndrome, asthma, diabetes, Alzheimer’s, attention deficit disorder, seizures and strokes. Very few people are aware of these toxic dangers that MSG can produce.

SODIUM CHOLORIDE

Commercial table salt is highly processed and full of aluminum, and chemicals and additives that are toxic, and wreak havoc on your health. Most of the sodium that we ingest does not come from the salt we sprinkle on our food. It is hidden in processed foods like canned soups, canned vegetables, fast foods, and preserved meats like hot dogs, bologna, bacon and ham.

Our bodies need some sodium that occurs naturally in unprocessed foods like beets, carrot juice, celery, and milk. It helps regulate blood pressure and maintains proper fluid balance in our bodies. A little is needed to replace what we lose through normal bodily excretions. When your body gets too much salt, it retains fluid in order to dilute the extra sodium in your bloodstream. This forces your heart to work harder and the veins and arteries to constrict, resulting in a rise in blood pressure.

Choose unprocessed sea salt instead.

REFINED GRAINS

Aren’t grains good for you? Not if they are refined grains. “White” foods are refined grains; white bread, white rice, white pasta, sugary cereal. Eating white foods increases your risk for high cholesterol, high blood pressure, diabetes, insulin resistance and heart attacks. Read the ingredient list on packaged grain products. If the product is nutritionally healthy, the first ingredient should be a whole grain.

TRANS FATS

Once considered to be a heart-friendly replacement for butter, lard and oil, research has discovered that trans fats are extremely dangerous for your heart. They increase levels of bad cholesterol and decrease the levels of good cholesterol, contributing to clogged arteries, greatly increasing your risk for heart attack and stroke.

Trans fats are found in many foods. Always check foods’ ingredient list for any of these words: “partially hydrogenated,” or “hydrogenated.” The higher up the “partially hydrogenated oil” is on the list of ingredients, the more trans fat the product contains. If you want to be healthy and reduce your risk for illness and disease, take the time to prepare meals with “real” food instead of popping a plastic container of processed foods into the microwave.  ALWAYS check food labels.

Do you like to pig out on ice cream or potato chips once in a while? Most of us do. It’s normal and is usually a result of a bad day or being overly tired. Some people, however, suffer from food addiction. Food addiction can be just as serious as an addiction to nicotine or drugs and just as deadly.

What is food addiction? It is when you have an overwhelming desire for a particular food. Your desire is so strong, that if you are unable to consume that food, you suffer from withdrawal symptoms such as headaches, nausea, and depression.  Food addicts crave the comfort that a particular food gives them. Their cravings for food may be both physical and psychological.

TYPES OF FOOD ADDICTIONS

BINGE EATING: Compulsive overeating or binge eating, is where an individual goes on eating binges that can last several days.  The addict may sometimes lose weight, but tends to gain it back again.  Symptoms include eating quickly, compulsively eating alone, and eating when there is no evidence of hunger.

BULIMIA: Another form of an over eating disorder is bulimia, in which an individual overeats, then purges either by vomiting or by taking laxatives.  Signs of this condition include isolating oneself when eating, trying to consume huge portions of food rapidly, and being preoccupied with one’s weight.

ANOREXIA NERVOSA: Food addiction can also come in the form of anorexia. This is where an individual attempts to starve oneself in order to achieve an unrealistic weight.  Anorexics tend to be 15 percent below normal body weight and have a phobia about being fat.  They have difficulty eating with other people and appear to be obsessed with weight.

TREATMENTS FOR FOOD ADDICTIONS

The good news is that food addiction can be successfully treated.  Treatment can come in a variety of forms.  A food addict may work with a psychotherapist to develop new ways to deal with food and his or her emotions.  The therapist might be able to identify the source of the individual’s fear or anger, the reason behind the individual’s addiction.

The psychologist will help the individual develop a treatment plan that spells out expectations and goals, both for the short-term and the long-term.  In the most serious cases, an individual may have to undergo in-patient treatment at a psychological facility.   Treatment involves helping the individual return to a healthy eating plan, learning how to control eating, dealing with the underlying emotional causes of addiction, and learning effective coping techniques.

Food addicts often follow the tenets of the same kind of 12 step program used by alcoholics.  This involves admitting their powerlessness over food, their belief that they could be restored to sanity, and an admission of their faults and failings.  In addition, they often draw strength from support groups made up of people who have similar difficulties dealing with food.  Just knowing that there are other people who face the same challenges can be incredibly therapeutic.

With patience and with time, food addicts can learn the behavioral skills that will enable them to keep their weight under control.  Of course, there will be times when individuals will be tempted to indulge in sweets or excessive carbohydrates.  However, knowing the pain that they will undergo if they continue their harmful eating habits could be just the incentive they need to stay on the right course.

Everyone has times when they are discouraged, depressed, anxious or their life just sucks. For those times when you are feeling blue, remember, there are lots of ways to feel better and have fun. Some of them are easy; some require a little more work. You simply need to make the effort!

HOW TO HAVE FUN.

Do you remember what it was like to have fun when you were a kid? I’ll bet it was simple things like playing outside with your friends, riding your bike, or drawing and coloring pictures. The simple things are the best things when it comes to having fun.

1. Laugh. Laugh often. Laugh out loud.
2. Take a walk.
3. Go for a drive.
4. Ride your bike.
5. Play with your kids or grandkids.
6. Play with your dog.
7. Play a sport.
8. Go swimming.
9. Go roller-skating.
10. Work in your garden.
11. If you can’t go outside, watch movies.
12. Listen to music you love.
13. Read a good book.
14. Try out some new recipes.
15. Paint or draw a picture.
16. Play board games with your family.
17. Do puzzles, crosswords, or crafts.
18. Play video games or email your friends.

Make your own list of all of the things you can think of that you enjoy doing. If you really try, you can come up with many, many things. Simply by making the list, you will start to cheer up and feel better.

If you have fun, you feel better. If you feel better, life becomes a little easier to deal with.If you truly want to do whatever it takes to change how you feel right now, do it. It requires time, effort and energy but the reward is the experience of feeling happiness again.

As we age, we are faced with a reduced metabolism, memory loss, wrinkles,increased risk for chronic diseases, and a sagging body; not exactly wonderful things to look forward to! Healthy aging requires making some changes in your diet and lifestyle that can help you age more gracefully, increase your body’s health, and help you feel better overall.

Is there such a thing as healthy aging? Of course there is. Healthy aging is defined as living a longer and healthier life. Many studies have proven that there is a significant link between a healthy diet and lifestyle and the prevention of age-related diseases and conditions.

FOODS FOR HEALTHY AGING

The following foods and beverages increase your body’s good health and reduce the signs of aging:

*FRUITS AND VEGETABLES are loaded with antioxidants. (Antioxidants eliminate free radicals in the body that are the pre-cursors for cancer, heart disease, and osteoporosis.) Your goal should be 5 servings per day. Include foods in a variety of colors; the brighter the color, the higher the antioxidant properties.

*LEGUMES (beans) are packed with nutrients similar to fruits and vegetables and are low in calories

*NUTS are good for your heart and your brain. They are full of healthy fats that benefit the collagen in skin, maintaining the skin’s structure and keeping it resilient. Eat unsalted nuts, like walnuts, Brazil nuts and almonds, and seeds like sunflower and pumpkin seeds.

*WATER moisturizes your skin, muscles, circulation and all your internal organs. It is essential for the health of your body. Drink at least 8 glasses a day. Water also keeps your metabolism functioning at its optimum level.

*WHOLE GRAINS provide needed fiber for efficient bowel function. This aids the body in eliminating toxic substances that are hazardous to your body and skin. Try for 3 servings a day. Check food labels to make sure the ingredients include whole wheat or whole grains.

*YOGURT adds healthy bacteria to your intestines, needed for fighting off toxins. Try to eat 3 servings a day.

Powerful anti-inflammatory foods offer a multitude of health benefits. The top anti- inflammatory foods are fatty fish (salmon, trout, mackerel, and herring), garlic, onions, leeks, scallions, chives, barley, beans, lentils, nuts, seeds and sprouts, green foods, and hot peppers.

MOVE YOUR BODY

Another vitally important factor in healthy aging is to exercise. If you do not want to start a vigorous exercise program, consider others methods of being physically active. Walking, bicycling, swimming, aerobic water exercises, and gardening are very good exercise options. Remember, any movement is beneficial for your body.

To live a healthy aging lifestyle, you must participate in regular physical activity, eat a nutritious diet, drink plenty of water, get enough rest and avoid certain toxic practices such as smoking and excess alcoholic drinking. These guidelines are your best defenses against aging.

Many people drink diet soda because it contains zero calories. However, diet soda is very detrimental to your health. The following information shows the dangers of diet soda.

Acidic Substance

Soda is made up of a number of acidic chemicals. It is one of the most acidic substances we ingest. The acids in diet soda demineralize the bones and teeth that can lead to fractures and osteoporosis. Acid in the body also can lead to a number of health conditions such as inflammation and corrosion of body tissue.

Caffeinated

Many diet sodas contain caffeine, an artificial stimulant and an addictive substance. Caffeine excessively taxes the liver and reduces its ability to cleanse and filter toxins from the body. Caffeine can trigger stress hormones, resulting in chronic stress and weight gain. Caffeine is also a diuretic that dehydrates the body.

Increases Risk of Obesity

Although diet soda has no caloric value, it has an impact on insulin that is similar to sugar ingestion. When you taste the sweet in diet soda, your body perceives it as sugar and causes the pancreas to release insulin just as it would if you were consuming actual sugar. Drinking diet soda can actually increase the risk of obesity.

Toxic

One of the leading dangers of diet soda is that it uses a variety of artificial sweeteners in place of sugar, including aspartame. Known as NutraSweet, aspartame is the most commonly used sweetener in diet soda. Once in the human body, aspartame breaks down into methanol. Methanol is a wood-alcohol poison that, when heated above 86 degrees Fahrenheit converts to formaldehyde.

The dangers of diet soda should be apparent to you by now. Remember, nothing is natural in diet soda. In addition to aspartame, you may find carbonated water, artificial coloring, phosphoric acid, and citric acid. Do these sound like things you want to put into your body?!

Vitamin D is one of the most important nutrients our bodies need in order to survive and to reduce our risk of all types of diseases. Yet, vitamin D deficiency is widespread in the United States and other industrialized countries where people spend most of their days indoors.

If you work indoors and do not get some exposure to sunlight on a regular basis you are compromising your health by being deficient in vitamin D. It is extremely difficult to get all of the vitamin D your body needs for good health without some exposure to sunlight.

VITAMIN D SOURCES

Your body has only two vitamin D sources: sunlight and food. Sunlight on our skin is a lot more important for our vitamin D levels than food. However, the farther away from the equator we live, the less sunlight is available, especially during the colder months. In spring and autumn you need to get your sun around midday to make enough vitamin D. In winter, it is not possible to get enough from the sun so you should take a good quality vitamin D3 supplement.

This makes food, secondary vitamin D sources, very important. What are the best food sources for Vitamin D? Fortified foods, such as cereals and orange juice, provide some vitamin D, but not nearly enough to prevent vitamin D deficiency. The best food sources for vitamin D are salmon, mackerel, sardines, tuna, and cod liver oil. It’s possible to acquire enough natural vitamin D from your diet, but you would have to eat a lot of fish.

HOW TO USE SUNLIGHT AS ONE OF YOUR VITAMIN D SOURCES

Most of us can use the sun as our source for vitamin D at least part of the year.

*Vitamin D production occurs naturally before your skin burns. Use common sense when in the sun. If you are fair-skinned you need only a short time but if you are dark-skinned, you will need longer. Never allow yourself to burn.

*Try to expose as much of your skin as possible. The more skin exposed, the less exposure time you need. Turn over to maximize the area of your skin that is exposed.

*Do not wear sunscreen (except on your face). Wear sunglasses to protect your eyes.  Sunscreen absorbs the rays that your body needs. What is left is not enough for your body.

*When you are through, go inside and cover up. Give your skin a chance to absorb the vitamin D. Your goal for sun exposure should be 3 or 4 times a week.

*If you have areas of skin on your body that are sun-damaged, do not expose them to the sun.

RISKS OF VITAMIN D DEFICIENCY

Vitamin D deficiency is linked to an increased risk of:

*Auto-immune illnesses

*Infectious diseases (colds, flu, tuberculosis)

*Many types of cancer

*Diabetes type 1 and 2

*Osteoporosis

*Increased risk of cardiovascular disease

If you are trying to lose weight or are having a difficult time, perhaps your metabolism is not working as efficiently as it could. Listed below are some good ways to speed up your metabolism.

1. Drink Lots of Water. Yes, you’ve probably heard this before but it really is important. Drinking the recommended eight to ten cups of water a day will help your body function at peak performance levels, including your metabolism.

2. Eat Often.  You heard me. Snacking is a good thing if done properly. If your stomach is growling, it means your body needs fuel. Not providing your body with food when it needs it will slow down its basic functions, including you metabolism. Choose high-fiber, high-protein snacks like fresh fruits, veggies, Greek yogurt, whole-grain crackers and low-fat cheese. NEVER starve your body! It will reverse all of your dieting efforts.

3. Destress! To speed up your metabolism, you must reduce your stress level. Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation. Find relaxing pastimes that you enjoy like reading, listening to music, meditating or walking as ways to lower stress levels and clear your mind.

4. Get Enough Sleep. Getting at least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less can adversely affect your body’s ability to burn calories. Keep a consistent bedtime and wake up close to the same time every morning

5. Do Weight-Bearing Exercises. One pound of muscle burns up to 50 calories, while one pound of fat burns less than 10 calories. Increasing your muscle mass increases your body’s metabolic rate which will speed up your metabolism. You do NOT need to lift heavy weight. Use 3 or 5 pound weights at high repetition. This is a proven way to tone muscle and burn fat.

6. Take Vitamin C and Calcium. Calcium speeds up your metabolism, while vitamin C helps the body absorb this mineral.

7. Avoid High Fructose Corn Syrup. Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.

8. Eat Some Spicy Peppers. Take your pick: Jalapenos, chili, cayenne, or habanero. They contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.

By following the tips listed above, you will speed up your metabolism.

“Two men look out through the same bars: One sees the mud, and one sees the stars.”- Frederick Langbridge, A Cluster of Quiet Thoughts

In life, you are always faced with choices and problems. It’s how you react to those choices and problems that define you. You may opt to have a pessimist’s view and live a self-defeated life or you may decide to be a positive person and take a challenging and fulfilling life.

Optimism has been linked to positive mood and good morale; to academic, athletic, military, occupational and political success; to popularity; to good health and long life and freedom from trauma.

To be a positive person, however, is not always an easy task.  The rates of depression and pessimism have never been higher. It affects middle-aged adults the same way it hits younger people. The mean age of onset has gone from 30 to 15. It is no longer a middle-aged housewife’s disorder but also a teen-ager’s disorder’ as well.

WHY IT PAYS TO BE A POSITIVE PERSON

They expect the best. The defining characteristic of pessimists is that they believe bad events are their own fault. Optimists are confronted with the same hard knocks and challenges as pessimists. The difference is the way they explain their misfortune. They tend to believe defeat is just a temporary setback, that its causes are confined to this one case.

They plan for the problem at hand. They use ‘positive reinterpretation.’ In other words, they most likely reinterpret a negative experience in a way that helps them learn and grow. Such people are unfazed by bad situations, they perceive it is a challenge and try harder. They don’t say “things will never get better.”

They predict better reactions during transitions to new environments, sudden tragedies and unlikely or unexpected turn of events. If they fall, they will stand up. Instead of obstacles, they see opportunities. When the going gets tough, people who stay positive get tougher. They persevere.

They are proactive and do not depend on others for their happiness. They find no need to control or manipulate people. They maintain higher levels of well-being during times of stress. In contrast, pessimists are react to stressful events by denying that they exist or by avoiding dealing with problems. Pessimists are more likely to give up.

They are healthier and live longer. They age well, much freer than most people from the usual physical ills of middle age, and they outlive those prone to negative thoughts. Medical research has justified that simple pleasures and a positive outlook can cause a measurable increase in the body’s ability to fight disease.

Why not be a positive person and look forward to success in all your endeavors? Be resilient.  Like everybody else you are bound to hit lows sometimes but don’t just stay there. Carry yourself out of the mud and improve your chances of getting back on the right track. And why not inspire others to remove their dark-colored glasses and see life in the bright side?

Your immune system determines how well your body can defend itself against colds, flu and other diseases and conditions. You can boost your immune system by making certain changes to your diet and lifestyle.

Nutrients That Boost Your Immune System.

Vitamin C. Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of the antibody that coats cell surfaces, preventing the entry of viruses.

Vitamin E. Vitamin E stimulates the production of cells that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria.

Zinc. This mineral increases the production of white blood cells that fight infection. It also increases killer cells that fight against cancer and helps white cells release more antibodies.

Garlic. This is a powerful immune booster that stimulates the growth of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production.

Eating Plan To Boost Your Immune System.

Drink lots of water. Dehydration eventually causes your body’s organs to shut down. Hydrating your organs properly strengthens them. You should be drinking, in daily ounces, half your body weight in pounds.

Eat raw fruits and vegetables. The nutritional content that you receive from raw fruits and veggies is unparalleled. The antioxidants present in raw fruits and vegetables will protect cells from damage by toxins. The darker the color, the more rich in antioxidants.

Eat protein. Protein is a building block for a healthy body and immune system. Diets low in protein are usually high in carbohydrates that convert to glucose, spiking blood sugar and stressing the pancreas and the immune system.

Eliminate sugar. You will see noticeable results in your energy levels, weight distribution, immunity and your ability to think clearly when you break the cravings and stop eating products with refined sugar. Avoid artificial sweeteners; they are even worse than cane sugar.

Reduce coffee intake. Caffeine robs your body of minerals and vitamins and it dehydrates you. If you drink coffee, make sure you add an additional two glasses to your water intake per cup of coffee.  

Lifestyle Habits That Boost Your Immune System.

Get a good night’s sleep. Each person has different sleep requirements. You many need anywhere from 6 to 10 hours of sleep each night. Whatever you need, make sure you get it!

Exercise. Engaging in regular physical activity stimulates your immune system and makes you feel good by releasing endorphins. Take a walk, even if it’s just around the block. Walking is a wonderful way to increase your body’s good health.

Take care of yourself.  One of the best ways to boost your immune system is to reduce your stress levels. Our bodies respond to our emotions. If we are stressed, our immune system is weakened making it more likely to “catch” a cold or the flu. Make time for yourself every day. Do something that relaxes you or makes you happy. When you are happy, you are far less likely to get sick.

I’m sure you’ve heard time after time that breakfast is important, actually the most important  meal of the day. Why? For starters, this meal comes after a break of 8 – 10 hours; hence your blood sugar level is quite low. Since your body has gone with out food for such a long time, it needs nourishment to kick-start its day and revive its metabolism.

People who eat breakfast daily are more likely to:

- Consume more vitamins, minerals and less fat and cholesterol.

- Increase strength and endurance.

- Have better concentration and productivity all day long.

- Control their weight

- Have lower cholesterol which greatly reduces the risk of heart disease

Children who eat breakfast are likely to have better concentration, problem-solving skills and eye-hand coordination. They will be alert, creative, and less likely to miss days of school.

Skipping this meal will NOT help you lose weight. Why? Because breakfast is important. By passing over this meal, your body will go into starvation mode and make you crave snacks, especially sweets. Impulsive snacking on unhealthy foods  leads to weight gain. So skipping breakfast actually makes you gain weight!

WHAT DO I EAT?

Try to choose healthy foods from at least two food groups. The four major food groups are fruits and vegetables, grains, lean dairy and proteins.

-a glass of pure fruit juice with bananas, yogurt, and low-calorie muesli with skimmed milk

-fresh fruit salad with a few spoonfuls of low fat yogurt

-fresh and raw veggies mixed with flavored yogurt

-a slice of toast or plain bread with eggs, boiled or poached

Kids can enjoy a smoothie with their favorite fruits; add a dash of yogurt or honey to make it more delicious.

If you look forward to eating different kinds of healthy foods for breakfast, you are less like to skip this meal. If time is your hurdle, think about packing your breakfast or eating on the run. Breakfast is important!

You hear a lot about foods that are considered “superfoods” because they are so nutritious. The following are the top 10 superfoods.

Beets

Regular consumption of tomato products can reduce the risk of cancer and heart disease due to its combination of vitamins and phytonutrients such as lycopene. Because cooking actually enhances tomatoes’ health-promoting properties by making nutrients more easily absorbed, canned tomatoes are a good alternative to fresh.

Try to incorporate as many of these top 10 superfoods to your diet as possible. Your health will improve, you will feel better and you will live longer.

None of us want to lose our ability to think clearly as we age. In order to stay sharp no matter what your age, you need to keep your brain stimulated. There are many ways you can do that.

Here are just a few of them:

1. Take a Walk. Walking for just 20 minutes a day can lower blood sugar. That helps stoke blood flow to the brain, making you think more clearly.

2. Learn How to Dance. Learning dance moves activates brain motor centers that form new neural connections. Dancing also calms the brain’s stress response.

3. Volunteer at the Hospital. Helping others and interacting with them activates many parts of the brain, helps keep your stress level down, forces you to stay focused and keeps your mind occupied on others instead of focusing on your own problems.

4. Work Crossword Puzzles, Sudoku or Brain Teasers. Working puzzles is a great way to stay sharp because it keeps your mind challenged, busy and healthy. Plus, it’s a great way to prevent boredom and relieve stress.

5. When you Walk, Look Around. Don’t just keep your eyes forward. Look to the left and to the right. These actions can activate rarely used parts of the brain that can spur brain cell growth and new neural connections.

6. Read a Good Book. As you read, conjure a mental image of the characters and what they look like, what they are doing, and their surroundings. By doing this, you activate multiple areas in the brain and encourage memory formation.

7. Meditate. Sit quietly, choose a word that calms you, and when your mind starts to wander, say the word silently. This type of activity can reduce the stress hormone cortisol, which zaps memory. Meditation also helps reduce feelings like depression and anxiety.

8. Take a class. Live near a college? Taking classes can stave off dementia. If you don’t want to do something that formal, join a book club or go to seminars or other educational events.

9. Replace Candy with Fruit. Fruit provides fiber and antioxidants that help scrub plaque from brain arteries and mop up free radicals that inhibit clear thinking.

10. Listen to Music. TV provides a lot of stimulation, but watching too much can dull brain transmission. Instead, listen to your favorite relaxing music. Music lowers stress hormones that inhibit memory and increase feelings of well-being that improve focus.

11. Redecorate.  Plant flowers. Redecorate the kitchen. Rearrange your closets. Clean out drawers. Making such changes can alter motor pathways in the brain and encourage new cell growth.

12. Sleep. Shut-eye isn’t a luxury. It’s when your brain consolidates memories. Poor sleep, caused by worry, depression, or insomnia, can interfere with your rest.

13. Read the News. Keeping up with the latest not only activates the memory part of the brain but also gives you something to talk about with friends and family. That kind of socializing can activate multiple parts of your brain and encourage cell growth.

14. Play an Instrument. Playing a musical instrument is associated with lower dementia risks. It also eliminates boredom, a brain state that can cause some thinking skills to atrophy.

15. Play Board Games. Monopolgy, Risk, Pictionary, Scrabble, or Boggle; board games are associated with a lower risk of developing dementia. They activate strategic, spatial, and memory parts of the brain, and require you to socialize, which can help form new neural pathways.

The tips listed above will not only help your mind stay sharp and stimulated but will give you some fun things to do!

March is National Nutrition Month making it a perfect time for you to find out more about healthy nutrition and how much it affects your life and your health. You probably already know more than you think about what you should be eating but for more information, there are dozens and dozens of sites online that will help you make informed decisions about what you and your family should be eating.

Listed below are some healthy nutrition tips that are creative ways for you to add fruits and vegetables to your diet.

*MAIN DISH – Make your main dish a big, colorful bowl of salad. Start with lots of dark leafy greens. Then add tomato, bell peppers, green onions, celery, carrots, cucumber, or whatever you fancy. The possibilities are endless. For protein, add some beans or tuna. Top with low-fat balsamic vinaigrette.

*SANDWICH – For a healthy, delectable sandwich add sliced onion, tomato, bell pepper, avocado, cucumber or apple to a slice of your favorite cheese. Put it all on two pieces of whole grain bread, add a little seasoning and some low-fat dressing, and you have a delicious, nutritious masterpiece.

*SOUP – Make a big pot of vegetable soup. Saute some garlic, onion, bell pepper and chopped tomatoes. Add carrots, celery, yellow squash, zucchini, broccoli, green beans, peas, asparagus, mushrooms, etc. Use a small amount of high starchy veggies like corn and potatoes. One of the great things about soup is that you can freeze it.