Living Naturally Healthy

What is a serving size?

noreply@blogger.com (Susan P) — Mon, 03 Nov 2008 19:29:00 +0000

Breaking away from the “bigger is better” mentality will help to whittle away the waistline and help to promote a healthier lifestyle. Compared with serving sizes of decades ago, serving sizes of today are greatly larger, upwards of 25%. With this being the case, it is no wonder we as a society we are plagued with an onset of diet related diseases and complications. From heart related issues to diabetes how and what we eat is effecting our lifestyles more and more.
Understanding what a serving size is and adopting the practice of portion control is the best way to lose weight. Once a grasp of what a portion size is equivalent to, one can then begin the discipline of control to lose weight.
Making the switch from a larger plate to a smaller one will help in avoiding the temptation to overfill our tummies with extra calories. Also taking the time to measure out food portions for a week or two will help to visualize a serving size.
Using your hand as a guide, a serving of meat or fish is about the size of your palm, minus the fingers. The size of your thumb to the first joint is equivalent to a serving of cheese. If you are hungry and get the urge to snack, remember that a serving size is a handful, not a bagful.
A handy helper when figuring out serving sizes is the nutrition labels on the packages. Measuring out servings and placing in individual plastic bags is the best way to lose weight. Some products even come with a handy serving gauge built in on the sides of the packaging to help reduce the likelihood of overindulging.
Keywords: Best way to lose weight, lose weight, serving size

Tools For a Good Night’s Rest

noreply@blogger.com (Susan P) — Mon, 03 Nov 2008 19:29:00 +0000

How we sleep the night before can determine how the rest of our day will go. Obtaining the best possible sleep is crucial to performing our best both mentally and physically. As we all have at some point experienced a restless night, we know that sleep deprivation and reaction time go hand in hand. The more deprived we are of sleep, the slower our reaction time. To help maximize our time of sleep, consider the following.
Where you sleep: Is where you sleep an environment of peace and relaxation? What could be distracting you from the best possible rest? Are there dogs barking, car alarms going off? Trains? Any of the aforementioned can be a distraction, perhaps one beyond our control, but what about the ones in our control? Is there a television or radio on in the background or dishwasher running? These can all be a distraction that prevents us from falling into the best possible sleep. By eliminating these distracting noises, the process of sleep can be focused on.
How you sleep: At night when it is time for bed, do you fall asleep quickly and naturally or does it take long periods of time to fall into slumber? Excessive mental stimulants can be the cause of not falling asleep quickly. Natural sleep aids are a great way to be sure that you spend at night sleeping and not trying to fall asleep. Some people find that herbal remedies may also be beneficial.
If aches and pains are preventing you from getting the best sleep possible, consider the mattress you are using? If your mattress is old and outdated, it may be lacking in the necessary support you need to relax your body completely. Also, an old mattress is probably poor in motion separation. This in turn can cause you to wake from deep sleep cycles every time your partner moves next to you.
Keywords: sleep deprivation and reaction time, natural sleep aids, herbal remedies

Powerful Cranberries

noreply@blogger.com (Susan P) — Mon, 03 Nov 2008 19:28:00 +0000

Say “Yes” to a second helping of cranberries this Thanksgiving! More than turkey day staple, the health and nutritional values of cranberries are essential to everyday health.
Flavoring everything from muffins to energy drinks, this native berry to New England is packed with many healthful and dietary properties. Popularly know for their effectiveness in fighting urinary tract infections, research has also shown cranberries to be a beneficial factor in blocking harmful bacteria that is responsible for ulcers and certain cancers of the mouth.
Cranberries contain proanthocyanidins, which are nutrients that prevent certain bacteria from sticking to the insides of our digestive system. This is very beneficial in that research suggests that the anti-stick properties of cranberries are responsible for the anti-stick of harmful bacteria such as E.Coli.
Loaded with anti-oxidants, cranberries help build a healthy immune system and ward off free-radical cells that might cause heart disease. This is great news for the approximate one in four Americans who suffer from some from of heart disease.
As it has been well documented by now, calcium is a vital part of strong and healthy bones as well as a necessary component to lose weight. Great news for cranberry lovers, one serving of cranberries contain 10% of the recommend daily allowance of calcium.
Finally cranberries are loaded with vitamins, minerals and fiber. All of these components are characteristic of fruits and vegetables. In addition to portion control, diets that are high in fruits, vegetables and fiber is one of the tried and true weight loss tips.
Keywords: Cranberries, lose weight, weight loss tips, energy drinks

Is St. John’s Wort an Effective Cure for Depression?

noreply@blogger.com (Susan P) — Mon, 03 Nov 2008 19:27:00 +0000

Widely used in Europe to treat the symptoms of depression, St. John’s wort is one of the popular herbal remedies that are sought after. Increasing in popularity, herbal remedies, are being used as a method of preventative care to encourage healthy living. Due to the natural characteristics of the St. John’s Wort plant, millions of people turn to it as a possible solution to symptoms of depression.
World wide millions of people deal with some symptoms of depression. Shown in studies to treat symptoms of mild to moderate depression, St. John’s Wort had no more of an effect than that of a placebo in treating symptoms of major depression. "Overall, we found that the St. John's wort extracts tested in the trials were superior to placebos and as effective as standard antidepressants, with fewer side effects," says lead researcher, Klaus Linde of the Centre for Complementary Medicine in Munich, Germany.
St. John’s Wort can be taken in capsule form or steeped into a tea from the leaves of the plant. While St. John’s Wort is a naturally occurring plant, and considered for the most part safe. It is strongly advised that before taking this or any other herbal remedies, your physician should be consulted with.
While the possible side effects are mild, they do include nausea, vomiting, rashes on the skin, insomnia, anxiety and diahhrea. St. John’s wort may also affect the effectiveness of birth control and heart medications.
Keywords: St. John’s Wort, depressions, herbal remedies

Free Weights

noreply@blogger.com (Susan P) — Mon, 03 Nov 2008 19:26:00 +0000

A necessary complement to any diet followed by those trying to lose weight is the addition of a free weight regiment. While often overlooked, a free weight routine will help your body build more lean muscle mass thus increasing the body’s ability to burn more calories and fat.
While people may fear that pumping iron will make them bulk up, the truth is that lifting weight will help give definition and tone to muscles. Lifting weight also is beneficial as it increases bone density and strength. An increase in stamina and power are also benefits of lifting weight.
Incorporating a routine that involves all muscle groups is the best way to lose weight.
Contrary to popular belief, it is not necessary to lift a large amount of weight. Using a lighter weight with more repetitions is the best way to add tone and definition without the bulk, whereas doing few repetitions with a heavier weight will add bulk.
If you are new to using free weights, it is important to seek the guidance of someone experienced with using free weights. Proper form and equipment is necessary to avoid injury and harm. Additionally for those lifting a large amount of weight, it is important to have a spotter present to assist in the exercise.
Different from using weight machines, free weights offer a greater range of motion and resistance to the person doing the exercise. This is an added benefit when it comes to targeting specific areas and muscle groups.
Adding a strength training routine to your current exercise program does not have to be expensive. Free weights are often inexpensive and are easily stored. Using items around the house is a creative way to come up with free weights. Jugs of water or canned goods can be used as free weights for those who want to lose weight.

Can Sleep Save Your Life?

noreply@blogger.com (Susan P) — Fri, 31 Oct 2008 17:36:00 +0000

Supported with statistical data, turning back the clock one hour this weekend may reduce the number of heart attacks Americans will suffer in the following week. As covered on the Today Show, studies conducted by Swedish researchers point out the fact that there are approximately 5% fewer heart attacks on the Monday following the gain in an additional hour of sleep.
Sleep is a vital event that is necessary for our bodies to be healthy. Depriving ourselves of sleep takes a toll on our overall health. More than just bags under our eyes, sleep deprivation also takes a toll on our systems. Everything from a weakened immune system to compromised cardiovascular systems, our bodies pay the price. While it may be difficult to always obtain the optimal 8 hours of sleep each night, there are many sleep aids that can help. Natural sleep aids and store bought sleep aids are not treated equal though. Be aware of anything that can be addiction forming.
Sleep deprivation and reaction time also have a strong correlation. Studies show that the deprivation of sleep dramatically reduces our alertness and slows down our reaction time. There is nothing worse than a sleep deprived driver. Take these statistics for example, in 1998, 24,318 deaths were cited from accidents related to sleep deprivation in the US. There were as well 2,474,430 disabling injuries resulting from accidents where decreased mental efficiency and attentiveness due to sleep loss as the major causative factor (Health Guidance).
As it can be deduced, being well rested is important for our overall health. Sleep helps us to fight of colds, repair cuts and bruises and also help regulates our body functions.

Hoodia Helps Curb Appetites

noreply@blogger.com (Susan P) — Fri, 31 Oct 2008 17:35:00 +0000

The number is staggering as to how much of the population is considered obese. As a culture the shift from an active lifestyle to a sedentary life style has had added to our waistlines and pushed the needle on the scale further to the right. While there are many solutions to this obesity crisis, one popular option is consuming an appetite suppressant. Popular with celebrities and many Americans, being able to decipher between safe and effective appetite suppressants and those that are dangerous is a constant puzzle of separating fact from fiction. Diet pills that contain Ephedra have been banned due to dangerous side effects, and have given all diet pills a bad rap. There are some same safe appetite suppressants on the market, the most popular being Hoodia, which will be further explored.
Native to South Africa, Hoodia is the only known appetite suppressant that poses no known harmful side effects. Hoodia, unlike other suppressants, does not stimulate the mind or body, rather Hoodia sends a signal to the brain telling the brain that it is full. Hoodia does not have any side effects or bitter taste.
Hoodia has been used by African Bushmen for tens of thousands of years to curb hunger pangs while on hunts. Hoodia has been considered part of their diet. While this plant has been used to suppress the appetite, until it was noticed that cows that grazed on the plant lost weight, was the correlation made between weight loss and Hoodia.

Getting More Bang for Your Nutritional Buck

noreply@blogger.com (Susan P) — Fri, 31 Oct 2008 17:34:00 +0000

A dollar certainly does not go as far as it used to before. Nowhere is this more apparent than at the grocery store. Trying to plan healthy and nutritious meals while on a mission to lose weight may seem like an impossible task but following these specific weight loss tips will be friendly to your budget and figure.
1. Pick up a Sunday paper and start clipping coupons: Many manufacturers spend a lot of money printing and distributing coupons in the Sunday paper. By taking a few moments each week to cut out the savings, you can save hundreds of dollars each year. Also, as an incentive to shop at their store, most super markets will double the value of a coupon up to a dollar. Also, search the store weekly flyer for additional values: With competition being tight, stores are aggressively competing against each other to maximize business. This being said, many stores offer a two for one special on many everyday staples such as cereal and meat products.
2. Plan meals in advance: A little forethought can save time and money when sharing key ingredients. For example if chicken is on sale at a great price, it is a very versatile ingredient that is adaptable to many dishes. If you don’t feel like chicken more than once in a week, freeze it for later use.
3. Buy in bulk: Membership clubs are a great way to cut on the cost of food. This is a great place to stock up on canned goods and nonperishable ingredients like grains, and rice. Beware of the candy isle though if you are trying to lose weight!
4. Grow your own produce or visit a local farmers’ market: Growing your own produce is a great hobby as well as a great way to save money. Growing your own produce also assures you that no harmful pesticides were used. If you don’t have time to explore your green thumb, visit your farmers market for great values. Once you taste fruits and vegetables from a local market you will never buy produce from the store again.
5. Go to the store on a full stomach: Going to the store on a full stomach will reduce the chances of filling your cart up with junk food.

Milk…Does a Body Good

noreply@blogger.com (Susan P) — Fri, 31 Oct 2008 17:34:00 +0000

Everyone is sporting them these days, from Martha Stewart to Laila Ali, the milk mustache is the latest fashion statement to hit the town. Recent popularity in drinking milk has sprouted from research results suggesting that calcium, a plentiful mineral found in milk, may increase fat burning in cells and thus increase results for those people who want to lose weight.
Research shows that fat burning in cells is a direct correlation with the levels of calcium in cells. The higher the level of calcium in a cell, the greater the fat burning that occurs. While dairy products with calcium are an effective way to lose weight, the best way to lose weight is to monitor your diet and exercise regularly.
When choosing dairy products, it is important to stick with low-fat dairy products, as high fat products can lead to weight gain. Examine what constitutes the dairy in your diet now; obviously skim or fat free milk is better for you than whole milk. If you are currently drinking whole milk gradually work your way down to milk with a lower fat content. Low Fat yogurt, when mixed with fruit makes a great meal. Substituting yogurt for calorie rich dairy products like sour cream is also a great way to lose weight.
Besides the slimming effects calcium has on your waistline, calcium is also a vital mineral for maintaining strong, hard and healthy bones and teeth. Daily calcium supplements may help lower the risk of osteoporosis in aging women. While many women take calcium supplements later in life, it is important to be proactive in the fight against brittle bones. Making sure to get enough calcium as a child and teenager is the best proactive stance against osteoporosis later in life.

Staying Fit While Traveling

noreply@blogger.com (Susan P) — Fri, 31 Oct 2008 17:32:00 +0000

Traveling, while exciting and always an adventure, can set us off our regular routines. This break in routine can lead to poor eating habits, weight gain, and sleep loss. To maintain healthy ways to lose weight and to be sure that enough rest is met while on the road, follow these great tips.
1. Watch what you eat: Travelling, especially when associated with works finds many travelers at the mercy of eating out constantly. With this being the case, try avoiding fast food restaurants, which offer mostly unhealthy meal options. If you must eat at a fast food establishment, look for options that have lower calories and fat content. Choose salads when possible, paying extra attention to using light salad dressings. Grilled chicken sandwiches are also a better alternative. Substitute fries with a side salad when possible, opt for diet beverages or water and do Not supersize.
Fortunately, all eating experiences when traveling, especially for work, are not behind the wheel of the car. When eating at a sit-down restaurant, the same rules apply. Look for entrées that are broiled or grilled. When selecting a side opt for fresh vegetables and choose your beverages wisely avoiding alcoholic and high calorie choices.
2. Get enough sleep: While this may be easier said than done, getting enough sleep will keep you alter and less irritable. If attempting to sleep in a strange environment is difficult for you, you can try some non-habit forming natural sleep aids.
3. Exercise: This is the most important of the weight loss tips for staying fit while traveling. Packing a pair of workout clothes and some sneakers take up very little room in your suitcase, but the benefits that you will feel for packing them will be a good decision. An additional benefit to packing the sneakers is that you will be able to get out and walk and explore the local culture.

Healthy Snack Options

noreply@blogger.com (Susan P) — Thu, 30 Oct 2008 18:37:00 +0000

It is well after lunch but not quite dinner, your stomach is growling, what are you to do? While it may be tempting to give in to the vending machine there are many more healthy and nutritious options to indulge in. Particularly if you are trying to lose weight the following options are especially for you.
Apples and Peanut Butter :
This fantastic combination will satisfy many of your cravings. The sweetness of the apple combined with the creamy and rich texture of the peanut butter is a definite treat that is good for you too. Apples are packed with vitamins and minerals as well as fiber which most of us do not get enough of in our diets. Peanut butter provides protein which will help fill you up and give you energy to get to dinner.
Trail Mix:
While consumed in moderation, trail mix is a great snack for those who want to lose weight. Trail mix can be purchased premade or you can easily make your own. Try mixing some heart healthy walnuts or almonds with coconut flakes, pumpkin seeds, and dried cranberries with a few pieces of chocolate. This is the perfect snack to attack the sweet and salty cravings.
Cheese:
Loaded with calcium, cheese is a great snack. Recent studies show that people who are trying to lose weight, lost more weight when consuming more calcium rich foods than those who did not. Many companies now offer individually wrapped portions that are convenient for travel and on the go. Be aware of the type of cheese you choose. Softer cheeses are often higher in fat than harder cheeses.
100 Calorie Packs:
One of the greatest products to hit grocery market shelves since sliced bread are the 100 calorie snack packs. These proportioned packages contain our favorite indulgences in 100 calorie portions. We now do not have to feel like we are depriving ourselves. Just remember to limit the indulgence to one. While the portions are smaller they still contain sugar which can sneak up if not being watched.

Halloween Candy: Tricks or Treats

noreply@blogger.com (Susan P) — Thu, 30 Oct 2008 18:34:00 +0000

Halloween is Friday, and as droves of fairy princesses and pirates knock on doors looking for some sweet treats, finding it ” difficult” to not indulge yourself may be the greatest understatement of all. Tortured by chocolates and sweets wrapped in special Halloween wrappers, the following weight loss tips will help you to get through this scary night.
Buy candy that you do not like: If you don’t like a specific type of candy, buy it to hand it out to the trick-or-treaters. Purchasing some brand that is not as enticing to your palate will increase the chances that you will not over indulge.
Eat a big healthy supper before handing out the candy: Having a full satisfied stomach while handing out Halloween treat will make it less tempting to dig into the candy dish.
Make a special Halloween treat for yourself: This is one of the great weight loss tips for anytime. Make a healthy treat to satisfy your cravings with. For example if you love chocolate, make a nice cup of hot cocoa. There are many brands of hot chocolate on the market that are available without sugar and fat. Making it from scratch with cocoa powder and skim milk will also provide that chocolate fix. If apple cider is more your thing, this is also available in unsweetened options as well.
Get rid of extra candy: Take it to work or give it away, just make sure that it is out of sight. Why tempt yourself when you don’t have to. Out of sight-out of mind.
Hand out healthy options: Why not pass along some healthy practices to the children. Hand out raisins or other sweet snacks that are healthy. This is a weight loss tip that can be passed along.

Achieving a Positive Body Image

noreply@blogger.com (Susan P) — Thu, 30 Oct 2008 18:34:00 +0000

Take a moment to close your eyes and visualize yourself. Is what you see an image that conjures up positive or negative feelings? Body image equates to our perception of how we physically see ourselves, and how we feel about ourselves. Yes we all have imperfections, but let’s face it that is what makes us unique, what make us who we are.
When we own a positive body image, we are comfortable with who we are, how we look and how we feel. A positive body image is one that appreciates the body for what it is and accepts the fact that very little can be done to change certain factors. Unfortunately, negative body images stem from unrealistic illusions that are obsessed over.
Since many feelings of a negative body image are based on weight, the decision to lose weight is a great way to begin the process of turning the negative into a positive. Starting an exercise regime that consists of weight training as well as cardio based activities is the best way to lose weight . Eating a healthy diet that is well balanced and low in sugar and processed foods is the second part of the equation to lose weight.
While we cannot all look like the airbrushed models on magazine covers, we can certainly feel good about who we are and make healthy decisions.

Not All Energy Drinks Are Created Equal

noreply@blogger.com (Susan P) — Thu, 30 Oct 2008 18:33:00 +0000

We all know that it is important to exercise, but it is equally important to stay hydrated while doing so. As we exercise we increase the internal temperature of our body. The process of sweating is our body’s natural cooling system. Sweating, which is the process of the loss of water equals the loss of vitamins, minerals and electrolytes, all vital to keep our systems running properly. Energy drinks are useful in the quest to replenish these lost nutrients.
Consumers need to be aware that all energy drinks are not created equal. Next time you are at the store looking for an energy drink take a look at the label. Amazing isn’t it, how much sugar is present in something that is supposed to be good for you? Additionally these drinks are rather high on the carbohydrate count which can be devastating to those trying to maintain a low carbohydrate diet.
It is often recommended that unless you are an athlete participating in extremely intense physical activity that you only drink water to replenish the fluids lost during exercise. However it the taste and convenience of energy drinks is something that you crave, you should consider the following factors when choosing the best energy drink :
Calories: Beware some energy drinks contain more calories than were actually burned during exercise
Serving Size: Look at the serving size and number of servings per container. Most energy drinks contain more than one serving per bottle, being unaware of this fact is one of the sneaky little ways extra calories sneak up on you.
Sugar: On average a can of soda contains 9 teaspoons of sugar! You might find it surprising that some energy drinks contain an equal amount if not more!

Yoga for Weight Loss

noreply@blogger.com (Susan P) — Thu, 30 Oct 2008 18:32:00 +0000

Increasing in popularity in Western cultures, the practice of asana, or yoga, as it is more popularly known, is a series of movements that are done in sequences that maximize the flow of oxygen and blood through the body. Focusing on the mind, spirit and body in union, yoga provides numerous health benefits.
Originating over 5,000 years ago this Hindu philosophy is a great way to lose weight. Involving the body as a whole, those who practice yoga achieve multiple benefits of which include strength, flexibility, and confidence.
Based o n a sequence of poses, yoga is also the best way to lose weight because those who practice yoga have achieve better breathing, posture, and muscle tone. Building muscle tone is a necessary component for fat burning.
The practice of yoga is an individual experience. Unlike other activities, which are based on competition, yoga is a personal journey that focuses on physical, mental and spiritual growth of each individual. It has been said about yoga that the physical achievements lead to spiritual discovery.
Since yoga is a personal experience, no matter what the level of fitness an individual is at, everyone can participate. Starting off slow and building up to a challenging practice is the best way to practice. Often times however, the intensity of a yoga regime is not enough to raise your heart rate to a level of aerobic exercise. In this instance it is recommended that it be practiced in conjunction with a running or walking routine.
Due to the gentle nature of yoga, many pregnant women are able to participate in yoga during pregnancy, and find it a great way to lose weight fast after birth.

Choose Nature to help Nurture

noreply@blogger.com (Susan P) — Wed, 29 Oct 2008 20:42:00 +0000

While herbal remedies are not a full replacement for modern medicine, their use in everyday life can help promote healthy living and ward off more serious problems. Herbal remedies are a very cost effective way to maintain health and cure minor ailments. Though they are usually safe and natural, if you suffer from any serious ailments, you should consult your physician before trying anything.
The following online herbal remedies advice covers some of the most frequently inquired topics.
Anxiety: To help ease feelings of anxiety, the calming effects of lavender will do the trick. A few drop of lavender oil in a bath is an easy way to ease tension and frustration.
Motion Sickness: Motion sickness can be eased with ginger. First used in China centuries ago, it is still a popular and effective way to reduce motion sickness. When taken before a long car or boat ride, the benefits of ginger are the most effective.
Digestive Problems: Digestive problems can be controlled with chamomile. This gentle herb can be found in teas and supplements. While it may not work for those with certain allergies, its widespread use is tried and proven.
Athlete’s Foot: Tea Tree Oil can beneficial to those who suffer from athlete’s foot. The anti-fungal properties are also beneficial to those who suffer from dandruff.

Tips for a better night’s sleep

noreply@blogger.com (Susan P) — Wed, 29 Oct 2008 20:41:00 +0000

If you find yourself counting sheep at night, and are afraid of addiction forming sleep aids, there are many natural sleep aids that can help. Some sleep aids are as basic as changing your daily habits. Activities such as sticking to a schedule will increase the chances of having a better night’s sleep. Going to bed and waking at the same time everyday puts your body in a rhythm that promotes better sleep. Additionally cutting back on caffeine and alcohol can help eliminate shallow sleep cycles and disruptions in sleeping fully.
It is equally essential to create an environment that promotes sleep. Ridding the bedroom of clutter and distraction will promote a feeling of rest and relaxation. Hiding the alarm clock can be helpful in preventing the habit of waking to see how much time there is before needing to wake. Constantly waking to see how much time is left before needing to wake can be a stressful habit that affects the rest of our day.
Bedroom temperature is important as well. Try to keep the bedroom a cool temperature to ensure a sleep inducing environment.
Remember sleep deprivation and reaction time goes hand in hand. In order to perform at our optimum, we must get our fully rest every night.

Tips to keep in mind while dining out

noreply@blogger.com (Susan P) — Wed, 29 Oct 2008 20:40:00 +0000

Dining out is a favorite pastime for many. Going out to eat is a great time to socialize with family and friends, and is often a much anticipated event. For those who are on a diet, however, going out to eat can be a daunting experience. Incorporating the following weight loss tips can be very useful when confronted with many tempting decisions.
Pass on the bread: While this may be a hard one to give up, skipping the bread basket can save around 100 calories per slice. The calories savings is even greater when you factor in the butter and oil that we usually smother the bread with.
Skip on the alcoholic beverages: This is not only one of many great weight loss tips, it is also a great tip to fatten your wallet. Alcoholic beverages are often high in calories and full of sugar, and carbohydrates. Simply by ordering water or unsweetened iced tea, many calories and dollars can be saved.
Share a meal: Sharing your meal or taking half home is a great way to cut on the calories. Most places have portions that are much larger than what we need. Being able to spread out the calories or sharing them with someone else will be much more beneficial to your waistline.
Eat slowly: Twenty minutes is the time it usually takes for your brain to realize that it is full. Eating slowly will give you time to process the signal that you are full. What is the rush anyway, dining out is an experience to savor and enjoy.
Skip dessert: While we may abide by the rules and eat a healthful and well portioned meal, indulging in a calorie rich dessert can pack in just as many, if not more calories than our whole meal. If you simply cannot pass up that inviting dessert, the best weight loss tip is to share.

Tips to keep in mind while dining out
Dining out is a favorite pastime for many. Going out to eat is a great time to socialize with family and friends, and is often a much anticipated event. For those who are on a diet, however, going out to eat can be a daunting experience. Incorporating the following weight loss tips can be very useful when confronted with many tempting decisions.
Pass on the bread: While this may be a hard one to give up, skipping the bread basket can save around 100 calories per slice. The calories savings is even greater when you factor in the butter and oil that we usually smother the bread with.
Skip on the alcoholic beverages: This is not only one of many great weight loss tips, it is also a great tip to fatten your wallet. Alcoholic beverages are often high in calories and full of sugar, and carbohydrates. Simply by ordering water or unsweetened iced tea, many calories and dollars can be saved.
Share a meal: Sharing your meal or taking half home is a great way to cut on the calories. Most places have portions that are much larger than what we need. Being able to spread out the calories or sharing them with someone else will be much more beneficial to your waistline.
Eat slowly: Twenty minutes is the time it usually takes for your brain to realize that it is full. Eating slowly will give you time to process the signal that you are full. What is the rush anyway, dining out is an experience to savor and enjoy.
Skip dessert: While we may abide by the rules and eat a healthful and well portioned meal, indulging in a calorie rich dessert can pack in just as many, if not more calories than our whole meal. If you simply cannot pass up that inviting dessert, the best weight loss tip is to share.

Winter Workout Safety

noreply@blogger.com (Susan P) — Wed, 29 Oct 2008 20:40:00 +0000

Just because the days are getting shorter and the weather is getting colder is no excuse to store away those sneakers until spring. While it may be difficult to go outside when it is cold, the best way to lose weight is to keep active and exercise. With the season of get together, parties and family gatherings getting nearer many of us want to lose weight fast; the following tips will help you to dress properly for those cold weather workouts.
Dress in layers:
The best way to keep warm is to dress in layers. Start with a base layer of a moisture wicking fabric. This is very important as moisture wicking fabrics pull moisture from your body keeping you warm and dry. Make sure your base layer is not cotton. Cotton will absorb moisture and keep you cold and wet. This can lead to hypothermia.
Wear reflective clothing:
Since it gets darker earlier it is very important to wear reflective clothing that drivers and others can see from a distance. Another option is to wear some clothing with blinking LEDs.
Stretch:
Make sure you warm up and properly cool down. After doing so, make sure that you incorporate some stretching. Stretching will help prevent injury and help you to feel better as well.
Stay hydrated:
When it is cold outside, we often drink less. When we do drink, the beverage that we often reach for do more harm than good. Drinking coffee to warm up contains caffeine which can lead to more dehydration. Make sure that you drink your recommended 8 glasses of water a day.
Following these safety tips are very important to helping you to stay on track to lose weight.

Healthy Fall Foods

noreply@blogger.com (Susan P) — Wed, 29 Oct 2008 20:38:00 +0000

If you are like me then you know that there is nothing better than fresh produce from your backyard garden (or farmers market). While your garden may have closed up shop for the winter, it doesn’t mean that your fresh food options have closed too. We all know the best way to lose weight is to exercise and eat healthy. Keeping healthy eating in mind, fall introduces many fresh fruits and vegetables that are packed with delicious flavor and nutrition whose season peaks when the air turns colder. While there are many delicious options 5 favorites are as follows:
Cranberries:
Fresh cranberries are one of nature’s most powerful combatants against disease. Did you know that there is five times more antioxidant fighting power in cranberries that in a serving of broccoli? This attribute helps cranberries to fight against urinary tract infections and kidney stones. Cranberries have also been noted to have the ability to help fight cancer, and raise levels of HDL in the blood.
A half cup serving of cranberries contains only 23 calories and is an excellent source of vitamins C, K and dietary fiber.
Oranges:
A perfect transportable snack as well as a tasty addition too many recipes, oranges provide high doses of vitamin C. This attribute helps in warding off colds, which so many are prone to in the winter time.
Grapes:
Due to their high content in tannin, grapes are an excellent virus fighter. Grapes may also fight against cancer due to their high levels of caffeic acid, which is a great cancer fighter. A personal favorite treat of mine is frozen grapes. This little treat helps me to keep to my goal to lose weight.
Pomegranates:
Containing only 105 calories per serving, this tasty fruit native to the Middle East is a great fighter against the buildup of plaque in the arteries. Pomegranates also promote good prostrate health and are a great source of potassium.
Permissions:
This fruit is loaded with iron and vitamin C and provides a creamy and smooth texture. Permissions can be identifies with their reddish-orange colored skin and sweet-tangy flavor.

What are the health benefits of oatmeal?

noreply@blogger.com (Susan P) — Wed, 22 Oct 2008 18:25:00 +0000

Breakfast is the most important meal of the day and what a better way to get your nutrients than through a heart healthy bowl of oatmeal. Just half a cup of oatmeal offers five grams of heart healthy fiber and only 130 calories. The fiber in this particular breakfast food can help us lower our cholesterol and maintain a healthy body weight.

As you can see from its texture, oatmeal is also great at curbing our appetite. What this means is that you will not be reaching for a snack shortly after breakfast. Oatmeal has this great way of keeping us feeling full hours longer than traditional breakfast. Atop of its appetite controlling properties, oatmeal (along with other grains such as: whole wheat, barley, rye, millet, brown rice and wild rice) can help reduce the risk of diabetes. And as many of us know, diabetes is a major factor for heart disease.

When choosing the best grains, you should make sure to purchase whole grains not refined grains. Refined or processed grains lose their nutrients and fiber in the midst of production. So be sure that whatever you purchase is in fact whole grain. Some other foods besides oatmeal which are rich in beneficial nutrients and fiber include whole grain breads and whole grain pastas. Now that you know all of the benefits found in oatmeal and other products alike, the next question to ask is how much should you be consuming daily? Well, in order to reap the full benefits of fiber, your intake of the compound should be between 21-38 grams daily (depending on your age). A great start to reaching that daily goal is to begin your day with a bowl of heart healthy oatmeal.

Don’t Let Cold Weather Keep You From Exercising

noreply@blogger.com (Susan P) — Mon, 20 Oct 2008 17:49:00 +0000

by Susan Patterson

As fall and winter settle in, many new dieters have to move their exercise routines indoors to keep up with their weight loss success. Many people find this difficult, as they think they will finally have to face the reality of working out in a gym. People who are severely overweight may be extremely uncomfortable with this idea and give up entirely. But don’t despair; just because you exercise inside does not mean you have to go to a gym to do it. Follow these suggestions for moving your workouts indoors.

Find a local recreation center. Run by the county government, these facilities may have an indoor track. If not, they may also have basketball and racquetball courts. As long as you are not interfering with any activities in progress, you could walk around the perimeter of the court several times. If the court is empty, try jump-roping or doing sprints and other calisthenics to make the most of your time. Take up racquetball and play by yourself or with a partner. Racquetball is a great whole-body workout, and a few short sessions a week will do the trick. It may pay to get a monthly pass.

Hit the mall. Your local mall is its own track. Try walking all the way around several times and go up and down some stairs for an extra boost. Beware of the temptations; many malls have smoothie shops that contain seemingly healthy drinks that have loads of unneeded calories or sugar. Bring your own water with you. If you want to treat yourself, keep it to once a week and do your homework beforehand so you know what the best options are.

Exercise at home. If you know that you can afford to, pick a piece of exercise equipment and use it daily such as a stair stepper, elliptical trainer or treadmill. Even if you can’t afford any of those, there are some great workout DVDs you can use to get in shape. Check some out free at the library, or buy used ones on eBay. You can always download workouts to your iPod for free and follow them that way. Many pieces of exercise equipment are low-priced, such as mats, balance ball, jump ropes, and more.

Pay attention to your diet. People tend to eat more and move less when it gets cold outside. Step up your healthy eating habits by paying special attention to calories. Keep taking whatever diet pills or supplements have been working for you. If you find that you are hungry even though you are moving less, you may want to try adding a natural appetite suppressant like hoodia to your program. Find new healthier recipes for your favorite comfort foods, and be careful what you eat, especially around the holidays.

Lower Your Cholesterol Naturally

noreply@blogger.com (Susan P) — Fri, 17 Oct 2008 15:37:00 +0000

by Susan Patterson
If your cholesterol is extremely high and your doctor feels you are at risk, he may put you on statins, a prescription drug to lower your overall cholesterol. But most people only continue these drugs for a year due to high cost and/or adverse side effects. There are ways that your cholesterol can be lowered, and you don’t have to wait for a nudge from your doctor to do it. Learn a few simple ways to naturally lower your cholesterol here.

Add cholesterol-lowering foods to your diet. There are a number of foods created especially for people with high numbers, including butters, cooking oils, and macrobiotic yogurt shots. These can be expensive, so if you are on a budget you may want to add foods that are known to help. Oatmeal is a powerful tool in your fight against high cholesterol. Eat some every morning for the best results. Adding garlic to foods also helps lower your overall cholesterol, and heart-healthy fats like those found in olive oil can also do the trick. Everyday new foods are being discovered that help.

Take a supplement. Any supplement containing a significant amount of Omega-3 fatty acids like fish oil or flaxseed oil will do the trick. Other supplements based on food are popular, like garlic and cinnamon if you don’t like the taste of these when added to your diet. Cinnamon is helpful for weight loss, too. Vitamins B-3 and B-5 are both great for lowering LDL and raising HDL. Some opt for B-3 (also called Niacin) in larger doses, which is only available by prescription. Guggulipid and Green Tea are plant-based extracts that are popular, as well as magnesium. Whichever supplement you choose, be sure to inform your doctor of any you are taking.

Eat right. Our diet is the largest contributor to cholesterol, so it’s important to be conscious of what you consume. Experts recommend a Mediterranean style diet with unsaturated fats and plenty of fresh food. If you’re having trouble with your weight, you might want to try some herbal diet pills that don’t have the troublesome effects of chemically-based ones. Be sure to get plenty of exercise as well. A natural appetite suppressant such as hoodia may get you on the right track to eating appropriate portions and avoiding temptation.

Avoiding Holiday Weight Gain

noreply@blogger.com (Susan P) — Fri, 17 Oct 2008 15:36:00 +0000

by Susan Patterson
With the holidays around the corner, many who have their diets under control may be fearful about the wave of parties and events centered around food in the coming months. If this is your first holiday season following your healthy lifestyle, you may be apprehensive about how to handle social situations with endless buffet tables and overflowing dessert trays. While it is easy to get off track, there are a few strategies you can follow to stay on the beam.

Accountability is key during these treacherous times. Set up a system if you don’t already have one in place. A food diary is a powerful tool to keep you heading in the right direction. You may not overeat if you know that you will have to write it all down. Putting it on the internet is even better. Even if no one is reading, you still have the sense that someone else will see. Get a partner to help you through tough times, either by a supportive phone call when temptation strikes or even attending events with you. Seeing your buddy’s face may keep you from going back for seconds.

Deal with your issues surrounding eating. Experts say that those who pretend the food is not there or use other avoidance strategies are less successful. Sometimes certain foods, smells in particular, can evoke certain emotions you may not be aware of. Either pleasant or painful, these memories or feelings may cause you to eat without realizing what happened. Deal with these things before hitting the party, and have a strategy in place to deal with them more sophisticated than ignoring your emotions. Find out why things make you feel the way you do can take the power away from them.

Use other tools to help you. If you are taking diet pills, don’t stop because you know you want to eat more. A natural appetite suppressant such as hoodia may keep your cravings in check. Take it about an hour before your first event. Though not as popular, pocket calorie counters may help you avoid wrecking your day’s diet in a couple of hours. Eat light throughout the day to avoid any major damage, or eat before getting to the party so you will be almost full when you get there. The important thing is to use every tool possible to avoid caving.

A Primer on Alternative Medicine

noreply@blogger.com (Susan P) — Fri, 17 Oct 2008 15:34:00 +0000

by Susan Patterson
Alternative Medicine has been gaining popularity in the west in recent years. Frustrated with ineffective therapies or medications that cause severe side effects, many people have turned to other therapies such as acupuncture, homeopathy and herbal medicine to heal whatever ails them. Still others take herbal supplements as a preventative measure to guard against high cholesterol and heart disease. While many of these therapies can be effective, some also offer false hope in curing conditions where traditional medicine is actually more effective.

Acupuncture is a centuries old Chinese therapy used to unblock the body’s energy along points called meridians. The acupuncturist uses long, thin needles, sticking them in the skin in certain areas. The theory to acupuncture is that the body contains energy which is also called chi. When the chi is unable to flow freely, pain develops. By unblocking these areas, the chi can again flow freely and the pain subsides. Studies have shown positive results when using this therapy for nausea associated with pregnancy, chemotherapy and post surgery. It is mostly used for pain.

Homeopathy is a form of medicine where it is believed that the substance that could cause the problem is what can cure you. It is used for chronic illnesses like arthritis and Irritable Bowel Syndrome but not considered appropriate for serious diseases like cancer and heart disease. These medicines are delivered via alcohol-based tinctures or sugar pellets placed under the tongue. Many critics state that homeopathic medicines are too diluted to cure, but studies show a difference between these concoctions and placebos. More research is needed to gauge their effectiveness.

Herbal medicine is the most popular alternative therapy today. Formulas are created for nearly every condition under the sun and are widely available at pharmacies without a prescription. They are especially popular in diet pills and for depression. These are taken in supplement form and many times do not have the same side effects as medication. Many consider these safer and less expensive alternatives to prescription drugs. A good example of this is the natural appetite suppressant hoodia, which is thousands of times more effective than glucose in telling the brain the body is full, without the same side effects as harmful stimulants like caffeine or the now-banned ephedra.