your health and wellness

Guacamole

2012-05-07T19:01:00.000-07:00

Guacamole is a kind of sauce made from the avocado fruit. It has a very high potassium content, higher than bananas. It is rich in the B vitamins, vitamin E, vitamin K. It is known to lower high cholesterol levels and has a high fiber content.

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Mustard

2012-04-24T18:05:00.002-07:00

Mustard is a type of condiment made from ground mustard seed and combined with mayonnaise, water, lemon juice, salt and other spices to enhance its flavor.

Mustard's rich selenium and fatty acid contents make it one of the healthiest condiments. Why is selenium so important for our body?

Selenium is an antioxidant which means it protects you from the ill effects of free radicals and oxidative stress. It is also very important in the production of thyroid hormones. It also helps in preventing miscarriage and enhances motility of sperm cells.

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Discover 5 Healthy Condiments that are Good for You

2012-04-18T12:46:00.001-07:00

These 5 healthy condiments that are good for you are:

1. Mustard which is made from mustard seeds is rich in selenium and omega-3 fatty acids

2. Guacamole, a sauce or dip made of avocado, is rich in vitamin A, vitamin E and vitamin K. It is also known to lower the body's cholesterol levels. It is rich in monounsaturated fats and it is being further studied for its ability to treat cancer, hypertension and diabetes.

3. Hummus, which is made of chickpeas and tahini, is rich in iron, folic acid and vitamin B6

4. Salsa is a kind of sauce made of crushed tomato mixed with spices snf very rich in vitamin C and anti-oxidants.

5. Pesto which is made of basil paste mixed with pepper, garlic, olive oil and salt is rich in vitamin A, vitamin E and vitamin K.

Read more about the health benefits you can derive from these condiments:

What is Wellness?

2012-04-06T10:52:00.002-07:00

Wellness is a word that is fast becoming popular within the health, nutrition and medical circles. It is slowly but surely becoming a multi-million dollar business. Some sources describe "wellness" as a favorable approach not only to the prevention of various diseases but also to people's desire to lead a sickness-free and healthy lifestyle.

Who are the people interested in heath and wellness?

People who are between 40 and 60 years old or those who are called Baby Boomers, those who are financially stable and those who refuse to succumb to the physical, mental and emotional changes brought about by aging are the ones who are very much interested in health and wellness. This cold be YOU!

Hummus - One of the Healthiest Condiments

2012-03-25T07:41:00.000-07:00

Hummus is an Arabic cuisine made of cooked chickpeas, mashed and mixed with olive oil, tahini or sesame paste, lemon juice, garlic and salt. It is popularly used as dip or bread filling throughout the Middle East and the Mediterranean countries. It is perfect with pita bread. Tahini or sesame paste is a very important ingredient of hummus and no other ingredient can replace it.

No wonder, hummus has been named one of the healthiest condiments by a well-known nutritionist for its rich vitamin and iron content. It is also rich in folic acid and vitamin B6.

How To Make Hummus

Ingredients:

1 small can of chickpeas (also called garbansos)
lemon juice to taste
1 to 2 tablespoons tahini
2 to 3 cloves crushed garlic
21/2 tablespoons olive oil
1/4 cup liquid coming from the chickpeas can
salt to taste

Instructions.

Combine all ingredients in a blender and blend until mixture is smooth and creamy. Place in a bowl and you are ready to served your hummus.

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What is Onychomycosis - Its Causes, Manifestation and Cure

2012-03-22T14:20:00.001-07:00

Onychomycosis, the medical term for nail fungal infection, refers to any type of fungal infection that affects the nails. According to medical literature, it is the most common nail infection yet the most difficult to treat.

Onychomycosis is caused by dermatophytes, a type of fungus that attacks both human and animal hair, skin and nails. Two dermatophytes, the Trichophyton rubrum and the Trichophyton mentagrophytes are responsible for causing 90 percent of all nail fungal infectons. The disease is not life-threatening but it can cause pain, extreme discomfort and embarrassment to those who are suffering from this unsightly disease.

How Will You Know That Your Nails are Being Attacked by Fungi

You will know that your nails are being attacked by dermatophytes when they start to show discoloration and develop deformed and uneven yellowish lines underneath and on the sides of the nails. Your nails could also turn into a black color with that portion of your nails developing uneven and yellowish lines.

Treatment of Nail Fungal Infection

The treatment primarily used for onychomycosis or nail fungal infection are terbinafine, itraconazole and fluconazole. Most medical publications say that these medications are effective for the elderly, for patients with diabetes and for children.

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Fat-Burning or Fat-Storing Food?

2012-02-23T22:51:00.002-08:00

This food additive makes you 3x more likely to be overweight

by Mike Geary, Certified Nutrition Specialist
& Cat Ebeling, RN, BSN
co-authors: The Fat Burning Kitchen

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What is this food additive that makes you 3x more likely to be overweight?

There are many chemicals and flavor enhancers in processed foods and those so-called "diet" foods that packaged as "diet" dinners, desserts, snacks, etc., and many of those are addictive. MSG is one good example. People who eat monosodium glutamate, or MSG, as a flavor enhancer in their food are more likely than others to be overweight or obese even though with the same amount of physical activity and caloric intake, according to a University of North Carolina at Chapel Hill School of Public Health.

Researchers at UNC and in China studied more than 750 Chinese men and women, aged between 40 and 59, in three rural villages in north and south China. The majority of study participants prepared their meals at home without commercially processed foods. About 82 percent of the participants used MSG in their food. Those users were divided into three groups, based on the amount of MSG they used. The third group who used the most MSG was nearly three times more likely to be overweight than non-users.

Because MSG is used as a flavor enhancer in many processed foods, studying its potential effect on humans has been difficult. Study participants were chosen from rural Chinese villages because they used very little commercially processed food, but many regularly used MSG in food preparation.

The bottom line is that you should avoid MSG as much as possible since it can stimulate cravings and lead to weight gain, among other problems. The best way to avoid MSG is simply to avoid all processed foods. For some people, that may sound difficult, but it really becomes simple if the only foods that you buy at the grocery store are 1-ingredient foods – that means fresh whole unprocessed foods that are only 1-ingredient instead of processed into dozens of ingredients.

Among the most common processed ingredients are refined/enriched flour, colors, preservatives (which go by hundreds of different names), and chemical flavorings --which may legally be called "natural flavors" even if they include MSG. (As a side note: most varieties of processed or "textured" soy protein (TSP or TVP) use MSG for flavor and call it "natural flavors.")

Many nutrition experts believe that the more refined a food is, the less satisfying it is to the body. Because the body is unable to extract what it needs from denatured, highly processed junk foods, it craves more nourishment. Cravings are usually a signal your body is not getting the nutrients it needs, however, sugars and starches stimulate appetite and increase cravings for sugar — as do most artificial sweeteners.

Even the best food companies, whose apparent goal is to promote health and wellness, are still in business to make a profit. Corporations selling diet foods and low-cal foods are hardly motivated to make a product that really helps people consume less and lose weight. If they did, their captive audience--people who are overweight--would disappear, taking their money with them.

Weight loss products are highly suspect for their harmful and addictive artificial ingredients, and for the elusive promise of "quick, easy" weight loss they promise but almost never fulfill. The only certain way to lose weight permanently is to focus on healthy nutrition such as organic fruits and vegetables, raw nuts and seeds, grass-fed meats, free-range poultry and raw dairy products, an active lifestyle, reducing stress, and creating balance and harmony in our lives.

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The Fat Burning Kitchen: Your 24-Hour Diet Makeover to Turn Your Body into a Fat-Burning Machine!

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Enjoy!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

What is Visceral Fat?

2012-01-21T01:08:00.000-08:00

Visceral fat is the kind of body fat found in between our internal organs. An excess of this fat results to enlargement of the abdomen which we commonly call "beer belly", "pot belly" or abdominal fat.

Visceral fat stored in the abdomen is very bad because it poses a serious health threat to the individual. It is highly associated with Type 2 diabetes. Fat stored in the abdomen can result to insulin resistance, a condition where the insulin content in the body is not able to bring down the body's high glucose levels.

Visceral fat is also a risk factor for hypertension and various heart problems. It is also a symptom that a person has metabolic syndrome, a disease that can lead to heart disease and diabetes.

An analysis of the manner fat is distributed throughout the body using a CT scan show that several factors are responsible for the accumulation of visceral fats that result to a protruding abdomen or a big belly.

Fat that has accumulated in the abdomen is composed of depots of fats divided into subcutaneous fat and visceral fat. Visceral fat is the more active of the two types of fat. It has the capacity to release huge amounts of fatty acids, the by-product of the breakdown of fats, into the bloodstream, transporting them to the liver through the hepatic portal vein. This physiological activity has been considered the major cause of insulin resistance and diabetes among those with excess visceral fats in the body.

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2012-01-07T17:22:00.000-08:00

Do You Have Belly Fat That You Have Been Struggling to Burn For Years Now?

First, what is belly fat? Belly fat, also called visceral fat, is the kind of fat that has accumulated in the abdominal cavity causing the abdomen and the waist area to dramatically increase in size.

Visceral fat is found between and among internal organs. When the fat accumulates in excess of the abdominal cavity's capacity, belly fat or "beer belly" occurs.

What causes belly fat? You get a pot belly or beer belly when your calorie intake is more than what your body can spend although a person's genetics and lifestyle have a lot to do with this phenomenon.

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How to Enjoy Your Favorite Pasta Without Getting Fat

2010-02-21T08:30:00.000-08:00

Sometimes the more we avoid the kind of food that make us fat the more we are tempted to feast on them. I’m talking particularly about carbohydrates in our diet. It seems like most of the really delicious recipes are made of carbohydrates that make us forget that we are pursuing a no non-sense weight loss program.
But don’t despair, you can still enjoy your favorite pasta recipe without feeling guilty by packing up with the kind of carbohydrates that will not only make you fight off fat but also make you feel fuller for a longer period eventually helping you lose weight. I’m talking about fiber found in popcorn, oats, legumes, and whole grains. Eating foods with at least 34 grams of fiber daily will reduce the absorption of calories by 6 per cent.
I want you to enjoy and savor your favorite pasta dish by simply following these two important things about carbohydrates for a successful weight loss diet:
1. Choose whole grains pasta. Pasta, rice and bread made of whole grains are rich in fiber making them more filling while fighting off fat.
2. Keep your eating habits in moderation. Whole grains have the same number of calories as white carbohydrates but they contain more fiber making you feel fuller even with just a small amount consumed.

Just follow those two rules above and you will be able fully enjoy and savor your favorite pasta recipes while pursuing your weight loss program.

Walking for Weight Loss – How to Start Walking

2010-02-17T21:20:00.000-08:00

I started writing about walking as a great form of exercise that you can incorporate in your weight loss program. For those of you who have decided to start walking, i would like to congratulate you for making the first step to a very rewarding and fulfilling activity towards achieving your goal of losing weight. It could be boring at first but as you go along and watch your progress you will never regret having started this enjoyable and rewarding walking program.

Before embarking on your walking program for weight loss, I suggest that you first consult with your physician. You need to see him for a check-up especially if you have not been physically active for a year or so, if you are 65 years or over and have not been exercising, if you have a history of heart disease, if you have high blood pressure or hypertensive, if you feel weak and experience dizzy spells, if you are diabetic, if you are pregnant, and if you experience chest pains when doing an activity.

The next thing that you should prepare for is your walking outfit which should be comfortable enough when you walk for weight loss. If the weather is cold, you need to have 2 or more layers of clothing that you can remove as the weather gets warm while you are walking and can wear it back when it gets cold again.

If you’re one person who sweats a lot while walking, you can invest in a polypropylene shirt to keep the sweat away from your body.
However, if you do not sweat a lot while walking, you may wear a light jacket, a light sweatshirt or a simple t-shirt is fine. You may also wear a polar fleece or wool in cooler climates. You should use wear socks made of special fibers which can prevent blisters by keeping your feet dry.

Other essentials for your walking for weight loss program is a hat, a pair of sunglasses, and a sunscreen. Other important things you can carry in your pocket are your car keys and a light purse. You can also carry water that you can put in your hip pack if you intend to walk for more than an hour and there is no water along the way.

Lastly, you need to have a good pair of walking shoes that fit you well. They should be one size or one half size bigger than your formal shoes to give room for your feet to expand while walking. They should also be flexible to allow your feet to roll, bend and twist as you walk.

Lose Weight the Natural Way

2010-02-14T23:59:00.000-08:00

It's never too late to lose weight although this is easier said than done. Fact is, it is easier to put on pounds rather than lose them. We all know that weight gain is likely to happen if we do not take bold steps to stop it. And we can do it the natural way without using substances that are harmful to our bodies. Once we become overweight, we most likely want to trim down for health and aesthetic reasons.

A reasonable approach to losing weight the natural way is to stick to a diet that is high in complex carbohydrates and fiber, moderate in protein, and low in fat.

Baked potato has complex carbohydrates; it’s the sour cream and butter you pour on it that is rich in fat. Vegetables are rich in fiber; it’s the oil you fry them in that is rich in fat. A lean cut of meat is rich in protein, it’s the gravy you pour on it that is rich in fat.

You can also lose weight the natural way if you do not fall into the so-called fat-free trap. Manufacturers keep coming out with their low-fat or fat-free versions of their best-selling foods but Americans keep getting fat anyway.

When you are hungry eating a slice of whole-grain toasted bread is a better alternative. Never skip a meal and take snacks later because that is the worst thing you can do if you are trying to control your appetite.

Remember if you lose weight the natural way you have to keep track of every food you eat and of every activity you do. Natural weight loss means that you do not have to use diet pills or medications or aid to lose weight.

Losing weight the natural way is a process, not a fad. Hence it would take a lot of power and determination, self-control and discipline to achieve your ideal weight.

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Enjoy Your Favorite Soup and Lose Weight

2010-01-30T00:35:00.000-08:00

In between my blogs about walking for weight loss, I will be sharing with you some very useful information that you may use in your journey to achieving your desired body weight. It could be about a kind of food that you may eat, a kind of exercise that you may follow or a kind of weight loss supplement that you may take. Today, I want to talk about something that both our scientists and grandmothers will agree on which is the mysterious healing power of soup. And since it's wintertime, soup should always be a part of your meals because it can help you lose weight, it can warm you up, and it can boost your immunity to various infections. Let's take a closer look at two great things soup can do for you:

Soup can help you lose weight

The problem of obesity has increased in recent years and health authorities have always wondered about the real cause of this problem. Being overweight increases your risk of stroke, heart disease, colon cancer, arthritis and diabetes. However, you may not be part of this statistics if you eat a bowl of soup at least once a day. Studies show that people who eat a regular amount of soup experience dramatic weight loss than those who take in an equal amount of calories but don't eat soup. But make sure to prepare your own homemade soup because canned soup are loaded with salt and other chemicals that could be harmful to you body.

Soup can boost your immunity

Your soup is loaded with minerals responsible in strengthening your immune system. Just make sure that you don't boil your soup for a long period because boiling can destroy the nutrients found in the vegetables you are cooking. So cook your soup over low heat. When you cook your food this way, you are preserving its nutritional value and at the same time unleashing their therapeutic properties.

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Make Walking An Important Part of Your Weight Loss Program

2010-01-29T06:02:00.000-08:00

If you're thinking of an exercise plan to incorporate to your present weight loss program then you can try walking. I will show you how you can burn calories through walking and how you can start a walking program primarily for weight loss.

You need to be always moving to lose weight. Walking for 30 minutes to an hour at a moderate speed can burn fat and build muscles to speed up metabolism. If you do this regularly you will be able to reduce your risk of breast cancer, colon cancer, stroke, heart disease and diabetes.I

Your weight is determined by the number of calories you burn each day against the number of caloric intake everyday. To give you an example, one pound of fat has 3500 calories. If you want to lose weight like one pound in one week you need to burn 3500 more calories than what you ate that particular week.

Your weight multiplied by distance is equal to the energy used in walking. If you can walk one mile in 13 minutes or less you can burn more calories per mile. But for beginners it is best to work on increasing distance before working on speed.

Tribulus Terristris

2010-01-24T01:04:00.000-08:00

I was intrigued by the term tribulus terristris when I chanced upon these words while surfing the web.
It sounds Greek but what does it mean? Tribulus terristris, also called Puncture Vine is a kind of herb used in traditional Chinese and Indian medicine. Tribulus terristris became famous in North America and Eastern Europe in the mid-1990s when Olympic athletes started to use it to improve performance. Today, tribulus terristris is being promoted to improve low sex drive. It is recommended for people suffering from infertility, erectile dysfunction and low libido. It has also become popular in improving athletic performance.
Not everyody can take tribulus, though. Tribulus is not recommended for pregnant and nursing women as well as those suffering from breast and prostate cancer. You can buy 500 mg tribulus terristris in bottles containing 30 or 60 capsules at your favorite drug store.