Let HEALTH...

TOP 11 Things Not To Do at The gym

noreply@blogger.com (Azka Atiah Salsabila) — Thu, 15 Dec 2011 15:38:00 +0000

One of the few sweat puddles I wouldn't mind sitting on.

With a lot of hot and sweaty people in such a small place all clamoring for the same equipment, it’s important to practice good gym etiquette.

To that end, here are 11 things that you should never do at the gym:

Passing in between an exerciser and the mirror.People use the mirror as an aid while lifting to ensure that their posture and balance are maintained. Cutting in between someone that is exercising and the mirror is a big no-no – and downright rude.
Neglecting to wipe down equipment after use. Be kind; don’t leave your sweat behind. There are few things grosser than leaning back on a piece of equipment and landing in a sweat puddle. Use a paper towel and spray to sanitize the equipment after each use.
Resting on the equipment. If the gym is busy and people might be waiting for your equipment, don’t take breaks on it. Even if there’s no line, it doesn’t mean that no one is waiting; someone may be eying your machine while killing time on another.
Don’t monopolize a busy gym by using multiple pieces of equipment. If the gym isn’t crowded, there’s nothing wrong with rotating sets between two different machines. But if you’re exercising during a peak time or if people might be waiting, opt for one machine at a time.
Talking to someone during a set. Yes, socializing is an important aspect of the gym for many – but be considerate of other exercisers. Talking while lifting can be a big distraction. Likewise, if someone is sprinting on the treadmill, they won’t have the breath to talk to you.
Don’t talk loudly on your cell phone. People that talk loudly on a cell phone probably don’t realize that they’re doing it – and you may be one of them. If you need to take a call, excuse yourself from the facilities.
Don’t cut the circuit training line. If your gym has exercise machines, note that there is probably an order to the way people use them. Many gyms number their machines or post a flow chart. Be mindful of other exercisers, and don’t hop on the machine in front of someone.
Don’t wear unwashed gym clothes. I know people think it’s fine to wear gym shirts and shorts more than once. The truth is, if you don’t sweat – you probably can. But for everyone else, please spare us the odor of yesterday’s workout. If you sweat in it, wash it.
Don’t spit, snot or blow your nose in the drinking fountain. Enough said, thank you.
Don’t leave weight plates on the equipment. Gyms don’t have maids. There is no one to pick up after you. And remember, putting the weights away makes you strong, too.
Don’t be the creepy guy (or gal) at your gym. Unless, of course, the creepiness is reciprocated by the other party. If your inquiring eyes or comments are not returned, save the flirtation for eharmony or manhunt.

sources : http://www.daveywaveyfitness.com/

Boost Your Immune System With Fruits and Vegetables

noreply@blogger.com (Azka Atiah Salsabila) — Wed, 14 Dec 2011 09:20:00 +0000

Having a heatlhy and nutritious diet is the most important thing we can do to prevent disease. A healthy and nutritious diet should include lots of fresh fruits and vegetables, beans, nuts and whole grains. These foods are great sources of antioxidants, which benefit our health by neutralizing harmful molecules known as free radicals. Heart disease, cancer, stroke and other diseases that are common with aging result from damage to cells from these free radicals.

In small amounts, free radicals help fight infection, but in large amounts, they may cause damage to tissue and DNA, a process known as oxidative stress. A way to prevent or minimize the oxidative stress in your body is by increasing the amount of fruits and vegetables.

Our immune system needs to be well nourished to accomplish its mission: Defend our body against infection and other diseases.

So which fruits and vegetables do you need to include in your daily diet? Here are some fruits and vegetables that should be top on your shopping list. Additionally it may be of interest to you to read a Health Tip that I posted last December “Are We Aware of the Pesticides in our Foods?"

Broccoli
Broccoli is considered as the number one anti-cancer food by the National Cancer Institute. It contains sulforaphane which stimulates the body's production of substances known as Phase II detoxification enzymes. The Phase II detoxification enzymes destroy carcinogens and free radicals before they attack healthy cells. Other sources of sulforaphane are kale, cabbage, cauliflower, bok choy, brussels sprouts and mustard or turnip greens.

Blueberries

Among all fruits and vegetables, blueberries have one of the highest content of antioxidants. They get their beautiful deep color from pigments called anthocyanin, which have some very powerful immune stimulating properties. These anthocyanins are antioxidants that protect capillaries from oxidative harm. Blueberries have been found to help with mental health and memory and with urinary tract infections.

Apples
Apples are rich in magnesium, iron, silicon and potassium. Raw apples are a valuable aid to digestion, cleansing of the intestines and are excellent for fevers and inflammations. If you are having trouble with constipation, try having an apple (or apple juice) on an empty stomach, as they have a diuretic and laxative effect on the lower intestine.

Garlic
Called the “poor man's antibiotic”, garlic is a powerful aid against infections. It is also a powerful blood cleanser, a digestive stimulant, a diuretic and a systemic cleanser. It is also a powerful cleanser of the mucous membranes, especially those of the lungs, sinuses, nose and the throat. Due to its blood cleansing properties, garlic is beneficial for conditions such as high blood pressure. Garlic also appear to help block cancer by preventing the formation of some carcinogens that damage DNA.

Lemons
Rich in organic citric acid, it quickly changes an acid condition into an alkaline one; they help maintain the proper acid-alkaline balance of the body and relieve many other irritating conditions. Lemons are excellent for colds, sore throat and upset stomach.

Tomatoes
Rich in vitamin C, fiber and potassium, tomatoes have a high content of lycopene, a powerful antioxidant that protects the body against cancer. They also contain beta-carotene and flavonoids that inhibit the growth of cancer cells.

Carrots
Carrots are great for cleansing the bile and dying substances impacted in the liver. When eaten raw, carrots supply many of the components and vitamins needed by our bodies. Carrots are one of the best sources of Vitamin A and are also high in potassium, calcium. magnesium, manganese, sulfur, chlorine, phosphorus and protein.

Spinach
Raw spinach is just about one of the most nourishing vegetables for the digestive and eliminative system and for all muscles, cells, tissues and nerves. It stimulates the muscular contractions of the intestines and is rich in iron, sodium, potassium, calcium and magnesium.

sources : http://www.forhealthtips.com

Reduce the Risk of Cancer

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 14:34:00 +0000

Cancer is a very dreaded disease because it has an enormous impact on patients and their families. While still healthy, better take steps to reduce the risk of cancer.

Avoid cigarette smoke.
For those of you who smoke, immediately stop this right now. While for those of you who do not smoke, avoid smokers because passive cigarettes smoke actually have a greater risk of lung cancer.

Maintain ideal body weight

Decrease or increase the weight to ideal body weight is not something easy. Need to change your habits if you want to do it. The ideal weight is the weight between 18.5 to 24 according to the calculation of BMI (Body Mass Index).

Ideal body weight will reduce the risk of some cancers.

Keep Active
One way to lose weight is by moving. Exercise regularly in adition reduce the risk of cancer also improve fitness and immunity so that you avoid the various diseases.

Limit alcohol intake, multiply eat fruits and vegetables.
This sounds simple tips but if you really focus and lead a healthy diet then you will get tremendous benefits. If possible, stop consuming alcohol because of the long-and short-term, alcohol is detrimental. The risk of colon, kidney, liver and breast cancer increases with duration and amount of alcohol consumed. Make vegetables and fruits are always in your daily menu.

These simple tips to reduce the risk of cancers may be a little difficult at first. But over time this will become a habit that became a necessity.

sources : http://blogcil.com

Food For the Brain Development of Children

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 14:28:00 +0000

Each parent want their children grow up healthy, strong, and become a smart child. Know the child’s talents and interests, so that we as parents can help to develop it. Familiarize the child gets enough sleep and teach them to be disciplined. Give children a nutritious and healthy food to help him or her stay healthy and avoid any illness. In addition, you should know there are some food for the brain development of children, among others:

1. Fish, both sea fish (especially salmon) and fresh water fish is a food that is good for brain development because they contain omega-3, DHA fatty acids and EPA.

2. Meat contains protein, iron and minerals.
3. Milk, lots of calcium, protein and B vitamins that are useful for the child’s brain development
4. Eggs, egg yolks contain choline which is very useful to enhance the brain’s memory capacity.
5. Vegetables, carrots, tomatoes, spinach and lots of colorful vegetables contain antioxidants that strengthen and nourish brain cells.
6. Fruits, especially strawberries, blueberries or colored fruit, which fruit has high antioxidant content, and contain vitamin C.
7. Wheat or rice, the brain requires a constant glucose which can be met by wheat or rice, other than the wheat or rice contains vitamin B.
8. Nuts, contains vitamin E, antioxidants, thiamine which is useful to improve the ability of the brain.
9. Soybeans, contain high protein, complex carbohydrates, fiber, vitamins suplement, and minerals.

Wholeheartedly loved our children, so they feel safe. Do not be too indulgent, but also not too restricting in all respects. Because it can trigger stress in children, as we all know danger of stress will affect the brain development of children. Accompany our child while watching TV, playing, exercises, gardening and many others that can create a happy life.

sources : http://blogcil.com

Tips for Improve Brain Memory

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 14:11:00 +0000

Actually, our brain will never lose its ability to memorize things. But, one thing you should know is that the performance of the brain to remember everything is affected by the nutrient needs in your body and of course your lifestyle. Even you are not a senile, but once you forget about something, especially when it is important, surely it would bother your day or even disturb your effective work. So, before you start to lose your memories, you better try these:

1. Consume more iron

Deficiency of iron will affect to the IQ level and cognitive function of the brain. Iron holds an important role in keeping the signal of your brain.

2. Do things that exercise your memory

A way to hone your brain is to learn something new. An active brain will always make lines to link all information you have. Beside, it is easier to catch information, no matter how old you are!

Here are some exercises you can do to train your memory:

- Play instrument

- Interact with people

- Play scrabble, chess, or Sudoku

- Learn languages

- Reading

- Start a new hobby

3. Sports

Sports will update your cardio to pump the blood more effectively to the brain. It is also manages your respiratory and improve immune system.

4. Consume Ginkgo Biloba

Ginkgo biloba will improve the blood circulation to the brain by raising the blood vessels thus increasing blood supply to the brain. You can get it from the supplement.

5. Avoid alcohol

Alcohol will damage the brain because it affected to the lack of nutrients in your body. Besides, it risks you to have more problems on memorizing.

6. Handle the stress

When you stressed, your brain will produce hormone that damage the brain cells. A long term of stress cause depression and worry and this will also affect to the condition of your mind.

7. Consume cod-liver oil

It is contains of omega-3 that is the most important component to keep the memory.

8. Chewing gum

Chewing gum fixes the oxygen supply sent to the brain to increase the cognitive strength of it.

Those are how you can keep or even improve your brain to memory well. Don’t forget to your basic needs and relax your brain too. Of course, your brain can’t work too hard, it needs a refreshing gradually.

sources : http://blogcil.com

Common Sleep Deprivation Effects

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 14:07:00 +0000

Do not ever assume that sleep deprivation is a trivial problem. Here are the Effect you can get from the lack of sleep:

1. Accident

Sleep deprivation of course will make you sleepy at the wrong time. The lack of sleep will reduce your alertness. Sleepy will slower your driving time and it is in the same level as you are driving your car while you drunk.

2. Concentration Declined

Sometimes when you are sleepy, you won’t feel it clearly, but you can recognize the sign that your body needs sleep. It is when your concentration declined. When you sleepy, the performance of your body decreases. It will disturb your vigilance level, reasoning mind, and the ability of your brain to solve problems. You might not know that your sleep term at night give strength to your memory and your mind. If you skip that, imagine how can your day become effective?

3. Serious Disorders

Lack of sleep increase the risk of heart attack, cardiac disorder, heart failure, diabetes, stroke, or hypertension.

4. Affect to the skin health

Pale face and shiner could be caused by sleep deprivation. When your body needs to sleep, your body produces more stress hormone and cortisol. Cortisol, if it produced too much, will damage collagen that function to protect softness and elasticity of the skin. That’s why sleep deprivation effect you for having dull skin and wrinkled.

5. Forgetful

Sleep, out of your knowledge, will make the memories in your brain last longer. Lack of sleep surely will make the memories discard from your brain’s folder.

6. Become Fat

Be ready with the increase of appetite that will make you fat. Must be out of your knowledge too that the lack of sleep related to the appetite level of yours. It is possible to make you obesity.

7. Depression

Sleep less than 5 hours daily will affect to the feeling of stress, angry, sad, anxiety, and else. Insomnia, the number one sleep disorder, is the most related with depression problem.

See how dangerous sleep deprivation effects? From now on, watch your activities and manage it well daily. Also manage your time so you can work effectively without forgetting that your body needs rest too. Sleep better at least 8 hours a day, it will refresh your brain and make it works well.

sources : http://blogcil.com

Improve Immune System

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 13:56:00 +0000

In our bodies, there is a complicated process which acted by various kinds of cells with their own functions. Sometimes, this complicated process is disturbed. This kind of situation surely will affect to your body’s endurance. When your immune system decreases, you can be easily attacked by any diseases. That is why your it is the most important thing for you to keep and improve immune system.

How to realize that your immune system is decreasing? It is easy. You can even feel it by your own self. Look at your reflection in the mirror and take a look at the part under your eyes—the eyes bags. Is it black? If it is, then you are in a tired condition. Feeling for other way to realize the decrease of your immune system, feel yourself, do you often feel pain in your head lately? Headache? Flu? One of them could be a sign that there is something wrong.

If you are thinking about how could your immune system disturbed, these explanation hopefully will help you to avoid that disruption and improve imune system:

Air pollution

Actually, your body can’t stand things that are dirty. The sun radiation or chemical exposure is dangerous for our body, yet we have to find it every day.

Unhealthy Meals

Food quality is of course the first priority. Not only the quality of the food’s content but also your schedule of eating. Note your vitamin consuming because it will help you a lot when your body lack of nutrition.

Not Enough Sports

The move of your body will clean all kinds of toxic and increasing the blood circulation. Lack of moves then means lack of process that mentioned. Sports have to be enough done—not less or more. Too much sport will also affect to your immune system.

Stress

The mind is the master. So control your feeling and emotion, because once you lose that control, you also lose the control of your system. Have a good heart and a good strategy that will help you prevent problems in your life.

Restless

Your body of course needs a turn off point. In a time, the energy you have will exhausted and you have to “recharge” yourself. The only way is to get enough rest each day.

To improve the immune system can be done with avoid pollution, eating healthy food, adequate exercise, relaxation and sleep better at night.

sources : http://blogcil.com

How to Fight Flu and Avoid it from Attacking your Health

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 13:31:00 +0000

Flu is a common disease that can easily spread by a person to others. It is caused by virus and can be transmitted perfectly by air. Flu might be easy to handle, you can buy your own trusted flu medicine at the drugs store. But, once you infected, it can interfere you from working effectively. So, you better avoid it than treat!
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These are how you can stay away from flu:

Drink 8 glasses per day. Water will help your metabolism runs well
Don’t forget to wash your hand. Your hand might be the most dirty part of your body
Exercise your body gradually. A fit body has to move more because it will reinforce your immune system
Eat vitamin C. Will be very good if you get it from fruits and vegetables. It is better than you get it from vitamins formed as tablet or pill
Keep your body warm. You should be clever to decide, if the weather is too cold for you then don’t be lazy to wear a sweater. If you can’t stand taking a bath with cold water, then don’t force yourself. Every people has their own ability to adapt with the environment
Have enough rest so the endurance of your body won’t degenerate and you will not be susceptible to disease
Consume fruits and healthy meals every day. Fulfill all the needs of your body. Deficiency, even a bit, could interfere your metabolism’s performance
Drink a glass of milk every day. Milk can decrease the risk of infected by influenza up to 30%. Milk escalates the antibody levels on saliva

But, if you are already infected, medicine is not only the way to cure flu. Gargling with salt water will help you release excess fluid that makes your throat swollen. You can also try to eat garlic or eat spicy food. To feel better at the moment, eat or drink something mint, like candy or tea with mint.

sources : http://blogcil.com

8 Health Heart Tips

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 13:22:00 +0000

Heart is the most important part for your body to live. As we know, nowadays, people are easily attacked by a heart disease, could be a heart attack, heart failure, and so on. This passage will let you know heart health tips to celebrate your life with staying away from heart disorders.

1. Have a Green Tea

Brewed green tea and take it with you wherever you go. Green tea contains antioxidants that are good for your heart health by preventing damage to blood vessels. The heart health tips is drinking two cups of green tea without sugar, a day has proven to have benefits for your heart health.

2. Relax

Relaxation on a daily basis can lower your blood pressure and stress hormones that can wreak havoc on the heart and cardiovascular system. Stop for a moment and take a deep breath a few times, or stretch your body and let your body relax. Doing meditation or yoga session will also provide good benefits for the heart.

3. Eat Healthy Nuts

Almonds, walnuts, and beans are evident to lower LDL cholesterol (bad cholesterol) in the bloodstream. Nuts are high in calories, so do not go overboard in taking them. Simply eating nuts a day can help protect the heart with a healthy fat.

4. No Smoking

This health heart tips no need to explain more, you already know its dangerous!

5. Night Sleep Quality

Lack of sleep cause you to have twice risk of heart attack. Enough sleep is commonly 8 hours. Sleep is when your body is refreshing. People who get enough sleep proper can controlled their weight and have better health.

6. Enough Sports

Adding strength training or exercise can strengthen the heart muscle and help the heart to beat and pump the blood more efficiently. Although aerobic exercise should be part of daily routine, weight training session can be done two or three times a week.

7. Avoid Junk Food

Junk food contains a lot of saturated fat, salt, sugar, preservatives, and flavor enhancer. Fast food is not only damage the health of the heart, but also can cause chronic diseases and obesity.

8. The last heart tips is reduce consumption of salt.
Too much salt intake increases blood pressure.

So now you already know heart health tips on what you can do to prevent yourself from any kind of heart disorder. Live the healthy life. Do not let you ruin your own body with bad habit and wrong lifestyle.

sources : http://blogcil.com

About Bite Nails..

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 12:56:00 +0000

Reasons Persons Bite Nails?

Many people create terrible behaviors and do not even understand how or the reason why. Lots of people that bite nails do not know exactly why they are doing it. Negative behaviors almost never give any advantages but often have bad effects. When you bite nails you are going to just harm your self.

This behavior has a number of bad implications such as ugly and disfigured fingernails. Problems for the nail can happen when fingernails are bitten off too short. If finger nails are bitten to the nail bed there may be even the chance of extended disfiguring!

Nail biting has a number of other disadvantages which have persuaded many to stop this behavior. Nail biting may cause people to make an unfair first impression of you. When a prospective employer sees an individual with chewed up fingernails they will probably characterize them being an immature person with little self control. An impression like that may be disastrous when trying to get a new job. If you bite nails you might be also exposing you to ultimately an array of germs and bacteria. Doctors inform us that we ought to avoid touching our faces when out in public areas due to the possibility of infection. Imagine how opposed they requires you to the concept of placing your nails within your mouth!

It is plain to determine there exists many good reasons not to bite nails and you can find no good reasons that you ought to bite nails. If you decide to quit nail biting it will probably only enable you to get happiness.

When you Bite Nails Do not Ashamed

It truly is true that nail biting can be a difficult habit to quit, but even though this is the case is not to mean that you must struggle along with it forever! Admitting which you have a problem is obviously step one towards fixing it. Determine if nail biting can be a habit or just a thing that you do every so often. Are your nails regularly trimmed by biting them off? Are they bitten off at the moment? Are your nails bitten off more reguarily than these are manicured? When you answered yes to these questions then you certainly probably have a very nail biting problem. You could start taking steps to remedy the situation today!

Bite Nails – The way to Stop!

One good way to quit the behavior of nail biting would be to solicit the aid of your friends and relations. Inform them you don’t want to bite nails anymore. Ask them to assist you catch yourself whenever you bite nails. You may be surprised at the number of times they catch you biting your nails as long as you’re not focusing! The help that family members give means the difference between success and failure for several nail biters.

In case you are a boredom nail biter then your solution is easy – stay busy! If your fingers are busy they will not have the ability to find their way into the mouth area. There are numerous hobbies which are great for this reason. Crocheting, model building, and jigsaw puzzles are ideal for occupying the hands. Be consistent and you may conquer this behavior!

sources : http://blogcil.com/2011

7 Good Health Tips for Busy People

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 12:53:00 +0000

Are you included as those busy people? Are you type of person that forget when was the last time you had sport? The last time you consume food that is not fast food? Or take some good times to relaxing? If you are, this good health tips is for you.

Activities should not make you forget about the most important thing in this life: health. In this era where people are racing against time, activities seem to have seized your opportunity to take care of your body’s health. If you still interested in keeping your busy life healthy, these are several simple good health tips for you to follow:

1. Enough Water

Drink a glass of water each time you wake up. Also drink 8 glasses of water every day. Water will clean up your body from toxins and protect cells from being damaged.

2. Good Breakfast

Have some breakfast! If you don’t, your blood glucose drops so then you will feel weak and hungry all the time. A good breakfast contains of protein, not carbohydrate. It makes your appetite controlled without requiring you to feel less energy when you do your activities.

3. Snacking

Of course you are able to have snack. Choose the healthy one. Avoid snack that could make you fat and addicted, such as ice cream and potato chip. You‘d better consume fresh fruits, juice, nice vegetables, or a low-fat yoghurt.

4. Avoid Fast Food

Fast food doesn’t have enough nutrition for your body. Too much fast food will make a buildup of foreign substances in your body that is feared will lead to bad disease.

5. No Smoking!

Don’t need more detailed explanations, smoke will damaged your organs and shorten your life!

6. Simple Sport

This is the most difficult to do for busy people. Don’t be worried, sport doesn’t have to be done on a pair of running shoes or a piece of swimsuit. You can start your simple sport with using stairs in your office or bicycling to your work.

7. Stabilize Emotions

This health tips is the most important. How busy you are or how chaotic your work is, stabilize your emotion. Don’t let yourself get angry easily or stressed because of your jobs. Be happy!

Whatever we achieve will not be valuable without health, busy activities is no excuse for ignoring the health even while we are young. if you have not done the abovegood health tips, immediately do step by step and enjoy a better quality of life with a fitter body.

sources : http://blogcil.com

Health is the thing???

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 12:39:00 +0000

Health is the thing. And no matter how many ways you can measure and quantify symptoms and disease, the only way to be healthy is to add to your health.

So what adds health into your life? I have boiled it down to 7 simple things.1. Listening to your inner knowing - that gut feeling, instinctual response type knowing everyone has - listen to it
2. Rest - and not just sleeping, actually resting, which can be sleep.
3. Breathing Fresh Air - breathe in fresh air deep and fully every day
4. Food and Water - everyone is different, make sure whatever you choose to eat or drink is fresh and pure. No one diet is right for every one.
5. Sunlight - get healthy amounts of it
6. Activity - both physical and mental activity. The best form of activity is the one you will actually do. And it doesn't have to be the same thing every day.
7. Consciousness - being conscious or aware as you are doing all of the above and living your life

sources : http://healthforlifestyle.blogspot.com

Health Benefits of Coconut Oil

noreply@blogger.com (Azka Atiah Salsabila) — Tue, 13 Dec 2011 01:29:00 +0000

Coconut oil has been used extensively in many households in Asia as a cooking and massage agent. The people of Asia recognize the benefits of coconut oil, and have been using it as massage oil for centuries. Coconut oil tends to add a different flavor and aroma to the dish being prepared, and this has become a trademark for many different types of Eastern cuisines. However, there are several other uses and benefits of coconut oil as well.

Helps build immunity:

Coconut oil helps build immunity, since coconut oil contains lauric acid, an organic compound found in breast milk that helps protect newborns from infectious diseases.

Anti bacterial properties:

Coconut oil has anti-bacterial and anti-fungal properties which make it a great medium to cook food in if you ever feel like you’re coming down with something. Its anti-bacterial properties make it excellent for external use on scrapes and bruises as well.

An excellent moisturizer:

Coconut oil is used as a skin moisturizer for people suffering from eczema/skin related conditions and helps reduce protein loss when applied to hair.

Good for the body’s functioning: Benefits of coconut oil also include helpingdissolve kidney stones, controlling blood sugar, and improving secretion of insulin.

Good for the bones:

It helps bones absorb calcium and thus strengthens bones as well as teeth.

An excellent massage oil:

One of the best benefits of coconut oil is that it is an excellent relaxant and some oil applied to the scalp followed by a gentle massage greatly aids in reducing mental fatigue. It is also excellent for the hair and reduces dandruff from the scalp.

sources : http://www.tipsforhealth.org

Tips to Avoid Weight Gain During the Holidays

noreply@blogger.com (Azka Atiah Salsabila) — Mon, 12 Dec 2011 07:05:00 +0000

1. FILL UP ON MORE SENSIBLE FOODS
Foods that are high in fiber or water fill you up quickly and help keep you from overindulging on the "bad" stuff. Take an extra scoop of vegetables and fruit when filling your plate, and by the time you finish, you won't have room for the other foods which are higher in calories and more likely to cause you to gain weight.

2. EAT SMALLER PORTIONS
No doubt, everything at the table looks good, and it's all you can do to keep from filling your plate 2-3 times so that you can sample everything. An easy way to combat this urge is to simply take a smaller portion than you normally would of those dishes you're most interested in, especially belt-bursting desserts. Split a piece of pie or cake with your spouse, child, or another family member who may be watching his or her waistline.

3. DRINK AROUND, DURING, AND BETWEEN MEALS
Drink a fair amount of water or other unsweetened beverage before each meal, as well as during and between them. The liquid in your stomach will help trick your mind into not feeling as hungry, which reduces the tendency to gorge yourself on potentially fattening foods.

4. POSITION YOURSELF AWAY FROM THE SNACKS
If you take a seat within an arm's reach of the snack table, you're going to have a tough time keeping yourself from unconsciously grabbing handfuls of party mix, candies, and the like and picking at them all day. By sitting on the other side of the room, getting to the snacks involves a conscious effort into getting up and walking over to get at the snacks.

5. TAKE AN EXERCISE BREAK
If the weather permits it, go out and take a quick walk around the house or block. If your celebration is taking place in a colder climate, you'll be more inspired to quicken your pace and burn a few extra calories in the process. If the weather is bad, do 10-20 squats, stretches, or other brief exercise each time you go to the restroom. You only want to do just enough to elevate your heart rate, but not break out into a sweat. Chances are, no one will know what you're doing, and you won't have to feel self-conscious about trying to maintain your figure.

Finally, if you still manage to put on a few extra pounds, don't stress over it. If you've been following a sensible diet and exercise plan, the chances are good that any weight you do gain is going to come off shortly after the holidays are over.

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sources : http://healthforlifestyle.blogspot.com

Understanding Liver Cancer -- the Basics

noreply@blogger.com (Azka Atiah Salsabila) — Sat, 10 Dec 2011 08:46:00 +0000

What Is Liver Cancer?

The liver continuously filters blood that circulates through the body, converting nutrients and drugs absorbed from the digestive tract into ready-to-use chemicals. The liver performs many other important functions, such as removing toxins and other chemical waste products from the blood and readying them for excretion. Because all the blood in the body must pass through it, the liver is unusually accessible to cancer cells traveling in the bloodstream.

The liver can be affected by primary liver cancer, which arises in the liver, or by cancer which forms in other sites and then spreads to the liver. Most liver cancer is secondary or metastatic, meaning it started elsewhere in the body. Primary liver cancer, which starts in the liver, accounts for about 2% of cancers in the U.S., but up to half of all cancers in some undeveloped countries. This is mainly because of the prevalence of hepatitis, caused by contagious viruses, that predisposes a person to liver cancer. Worldwide, primary liver cancer strikes twice as many men as women, making it the most common type of cancer in males, with it mostly affecting people over 50.

Because the liver is made up of several different types of cells, several types of tumors can form in the liver. Some of these are benign (noncancerous), and some are cancerous and can spread to other parts of the body (metastasize). These tumors have different causes and are treated differently. The outlook for your health or recovery depends on what type of tumor you have.

The more common benign tumors of the liver include:

Hemangioma
Hepatic adenoma
Focal nodular hyperplasia
Cysts
Lipoma
Fibroma
Leiomyoma

None of these tumors are treated like liver cancer. They may need to be removed surgically if they cause pain or bleeding.

Liver cancers include:

Hepatocellular carcinoma (HCC)
Cholangiocarcinoma (These are really cancers of the bile duct. They will not be discussed in this article.)

This article discusses hepatocellular carcinoma. It's important to know what type of liver tumor you have. Be sure to get that information from your health care provider.

What Causes Liver Cancer?

Primary liver cancer (hepatocellular carcinoma) tends to occur in livers damaged by birth defects, alcohol abuse, or chronic infection with diseases such as hepatitis B and C, hemochromatosis (too much iron in the liver), and cirrhosis. More than half of all people diagnosed with primary liver cancer have cirrhosis -- a scarring condition of the liver often caused by alcohol abuse, hepatitis B and C, and hemochromatosis that can cause permanent damage and liver failure.

Various cancer-causing substances are associated with primary liver cancer, including certain herbicides and such chemicals as vinyl chloride and arsenic. Smoking, especially if you abuse alcohol as well, also increases risk. Aflatoxins, cancer-causing substances made by a type of plant mold, have also been implicated. Aflatoxins can contaminate wheat, peanuts, rice, corn, and soybeans. These are rare problems in most developed countries like the U.S. Other causes include the hormones androgen and estrogen, and a dye formerly used in medical tests called thorotrast.

Other risk factors for liver cancer may include:

Your sex. Men are more likely to get hepatocellular carcinoma than women.
Your weight. Obesity can increase your risk for hepatocellular carcinoma.
Your race. In the U.S., liver cancer is most common in Asian Americans and Pacific Islanders.
Anabolic steroid use. Male hormones abused by athletes to increase muscle can slightly increase liver cancer risk with long-term use.
History of diabetes. Studies have suggested a link between diabetes and liver cancer.
Inherited metabolic diseases. Diseases that disrupt the normal metabolism of the body have been shown to increase your risk of liver cancer.
Rare diseases. Studies have found a link between liver cancer and some rare diseases like alpha -1-antitrypsin deficiency, tyrosinemia, and Wilson's disease.

Non-alcoholic fatty liver disease and hepatic vein obstruction are causes as well.

sources : http://www.webmd.com

Keeping Teeth White

noreply@blogger.com (Azka Atiah Salsabila) — Mon, 05 Dec 2011 15:16:00 +0000

So what can you do to keep your teeth glowing white? Here are some easy to follow tips:

Avoid Foods That Stain Teeth

Foods with lots of pigment such as soy sauce, balsamic vinegar, most varieties of berries, cherries, and curry will stain teeth. If these cannot be completely avoided, it is recommended to brush your teeth as soon as possible after eating these foods.

Drink Water

You can help prevent stains to your teeth by swishing a mouthful of water around immediately after eating or drinking a staining beverage. This also helps to keep breath fresh.

Use a Straw

Coffee, Red wine, Colas and other dark soft drinks, teas, and cranberry juice can cause staining. Using a straw for these drinks will allow the staining liquid to bypass the front teeth.

Eat Crunchy Foods

Celery, apples, and other crunchy foods will remove food particles in your teeth and help to prevent stains. Sticky foods are more likely to cause staining.

Brush Your Teeth…The Right Way

Brushing your teeth is essential for good oral hygiene. It also helps to remove plaque and keep your teeth white. Here are some tips for getting the most out of brushing:

Brush your teeth at least twice a day
Use a whitening toothpaste
Use a soft bristle brush
Use an electric toothbrush if possible
Brush thoroughly in a gentle circular action
Brush where the gums meet your teeth
Replace your toothbrush every three months
Don't brush too hard!
Floss.

sources : http://www.makemyteethwhiter.com

Natural Teeth Whitening

noreply@blogger.com (Azka Atiah Salsabila) — Mon, 05 Dec 2011 15:14:00 +0000

There is a good deal of information on "natural teeth whitening" out there. Some of these teeth whitening home remedies are downright dangerous to your teeth while others may be worth your time. The most common of these home remedies are detailed below.

Lemon Juice

Brushing teeth with lemon juice, or rubbing the peel across the teeth, is one of the most frequently mentioned ways to whiten teeth naturally. Unfortunately, it is also one of the worst.

The way lemon juice works (if you can call it that) is by robbing your tooth enamel of calcium from the citric acid in the juice. Not good, considering that teeth will decay much faster without the right amount of calcium. Lemon juice can also strip away the tooth enamel until it is damaged beyond repair. Lemon juice for teeth whitening…not a good idea.Strawberries

Another fruity remedy (forgive the awful pun), involves mashing strawberries into a pasty pulp and brushing your teeth with them. This tastes nice, but may be almost as harmful as lemon juice for the same reasons. Strawberries also contain acid, and the seeds can damage your gums or even your teeth if you brush too hard. If you do chose to use strawberries for teeth whitening, be sure to brush your teeth or rinse your mouth shortly afterwards.

Crunchy Vegetables

Vegetables such as celery, carrots, broccoli, and cucumbers are naturally abrasive and act like little toothbrushes that scrub away stains.

Wood Ash (Lye)

The potassium hydroxide found in hardwood ash is a bleaching agent and will whiten teeth. A popular home remedy is brushing with the wood ash on a regular basis. Potassium will harm the enamel in your teeth over time and this has to taste awful. It's best to stay away from this one.

Baking Soda

The process of brushing teeth with a baking soda and salt mixture has been around for a long time, and for good reason. It can actually be effective in removing stains, especially with the help of peroxide. Baking soda will also help to kill bacteria which causes plaque, and reduce acids which can harm tooth enamel.

Baking soda is safe to use and easily obtained. If you do use a baking soda mixture, brush gently around your gums so you don't irritate them.

Peroxide

Gargling with peroxide is said to whiten teeth. This is true to some extent, but keep in mind that over-the-counter peroxide is not nearly as concentrated as the peroxide found in effective teeth whiteners.

The popular peroxide remedy has you brush your teeth normally, swish peroxide around your teeth, and then rinse with water. This is safe, however it may irritate the gums and cause tooth sensitivity over time.

Baking Soda & Peroxide Combined

This may be one of the best home remedies for teeth whitening and regular tooth maintenance. Dr. Paul Keyes, founder of the International Dental Health Foundation, has a mixture which many people seem to find helpful. You can find it Here. The mixture recipe is located at the bottom of the page.

The Bottom Line

While natural teeth whitening remedies are inexpensive and the ingredients are easy to come by, most are completely ineffective, take too much time, and can be downright dangerous to your teeth. If you want painless, dramatic results, your time would be better spent on a proven whitening product.

sources : http://www.makemyteethwhiter.com

Choosing Healthy Fats

noreply@blogger.com (Azka Atiah Salsabila) — Mon, 05 Dec 2011 13:49:00 +0000

GOOD FATS, BAD FATS, AND THE POWER OF OMEGA-3 FATS

For years, nutritionists and doctors have preached the benefits of a low-fat diet. We’ve been told that reducing the amount of fat we eat is the key to losing weight, managing cholesterol, and preventing health problems. But when it comes to your mental and physical health, simply “cutting the fat” just doesn’t cut it.

Research shows that, more than the total amount of fat in your diet, it’s the types of fat you eat that really matter. Bad fats increase your cholesterol and your risk of certain diseases, while good fats have the opposite effect, protecting your heart and supporting overall health. In fact, good fats—such as omega-3 fats—are absolutely essential not only to your physical health but your emotional well-being.

Making sense of dietary fat

A walk down the grocery aisle will confirm our obsession with low-fat foods. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.

Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as saturated fats and trans fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect.

As a matter of fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.

Myths and facts about fats

Myth: All fats are equal—and equally bad for you.

Fact: Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Myth: Lowering the amount of fat you eat is what matters the most.

Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. The key is to eat more good fats and less bad fats.

Myth: Fat-free means healthy.

Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

Myth: Eating a low-fat diet is the key to weight loss.

Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

Types of dietary fat: Good fats vs. bad fats

To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:

monounsaturated fats
polyunsaturated fats
saturated fats
trans fats

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

GOOD FATS
Monounsaturated fat	Polyunsaturated fat
Olive oil Canola oil Sunflower oil Peanut oil Sesame oil Avocados Olives Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) Peanut butter	Soybean oil Corn oil Safflower oil Walnuts Sunflower, sesame, and pumpkin seeds Flaxseed Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Soymilk Tofu

Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

BAD FATS
Saturated fat	Trans fat
High-fat cuts of meat (beef, lamb, pork) Chicken with the skin Whole-fat dairy products (milk and cream) Butter Cheese Ice cream Palm and coconut oil Lard	Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough Packaged snack foods (crackers, microwave popcorn, chips) Stick margarine Vegetable shortening Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) Candybars

General guidelines for choosing healthy fats

With so many different sources of dietary fat—some good and some bad—the choices can get confusing. But the bottom line is simple: don’t go no-fat, go good fat.

If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats. This might mean replacing some of the meat you eat with beans and legumes, or using olive oil rather than butter.

Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.

How much fat is too much?

How much fat is too much depends on your lifestyle, your weight, your age and most importantly the state of your health. The USDA recommends that the average individual:

Keep total fat intake to 20-35% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)

Get your personalized daily fat limits

Click here for an easy-to-use tool from the American Heart Association that calculates your personalized daily calorie needs, recommended range for total fats, and limits for trans fats and saturated fats.

Saturated fats: Reduce this bad fat

When focusing on healthy fats, a good place to start is reducing your consumption of saturated fats. Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat. Other sources of saturated fat include tropical vegetable oils such as coconut oil and palm oil.

Simple ways to reduce saturated fat

Eat less red meat (beef, pork, or lamb) and more fish and chicken
Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
Bake, broil, or grill instead of frying.
Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
Avoid breaded meats and vegetables and deep-fried foods.
Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
Avoid cream and cheese sauces, or have them served on the side.

Sources of Saturated Fats	Healthier Options
Butter	Olive oil
Cheese	Low-fat or reduced-fat cheese
Red meat	White meat chicken or turkey
Cream	Low-fat milk or fat-free creamer
Eggs	Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Ice cream	Frozen yogurt or reduced fat ice cream
Whole milk	Skim or 1% milk
Sour cream	Plain, non-fat yogurt

Eliminate trans fats from your diet

A trans fat is a normal fat molecule that has been twisted and deformed during a process calledhydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you.

No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.

Sources of trans fats

Many people think of margarine when they picture trans fats, and it’s true that some margarines are loaded with them. However, the primary source of trans fats in the Western diet comes from commercially-prepared baked goods and snack foods:

Baked goods – cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
Fried foods – doughnuts, French fries, fried chicken, chicken nuggets, and hard taco shells
Snack foods – potato, corn, and tortilla chips; candy; packaged or microwave popcorn
Solid fats – stick margarine and semi-solid vegetable shortening
Pre-mixed products – cake mix, pancake mix, and chocolate drink mix

Be a trans fat detective

When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. Even if the food claims to be trans fat free, this ingredient makes it suspect.
With margarine, choose the soft-tub versions, and make sure the product has zero grams of trans fat and no partially hydrogenated oils.
When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. Avoid these products unless you know that the restaurant has eliminated trans fat.
Avoid fast food. Most states have no labeling regulations for fast food, and it can even be advertised as cholesterol-free when cooked in vegetable oil.
When eating out, ask your server or counter person what type of oil your food will be cooked in. If it’s partially hydrogenated oil, run the other way or ask if your food can be prepared using olive oil, which most restaurants have in stock.

Getting more good, unsaturated fats in your diet

Okay, so you realize you need to avoid saturated fat and trans fat… but how do you get the healthy monounsaturated and polyunsaturated fats everyone keeps talking about?

The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.

Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.
Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.

Damaged fat: When good fats go bad

A good fat can become bad if heat, light, or oxygen damages it. Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flaxseed oil) must be refrigerated and kept in an opaque container. Cooking with these oils also damages the fats. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.

Omega-3 fatty acids: Superfats for the brain and heart

Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.

We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:

Prevent and reduce the symptoms of depression
Protect against memory loss and dementia
Reduce the risk of heart disease, stroke, and cancer
Ease arthritis, joint pain, and inflammatory skin conditions
Support a healthy pregnancy

Omega-3 fatty acids and mental health

Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.

Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. Studies have shown that omega-3s can be helpful in the treatment of depression, attention deficit/hyperactivity disorder (ADHD), and bipolar disorder.

There are several different types of omega-3 fatty acids:

EPA and DHA – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have the most research to back up their health benefits. Both are found in abundance in cold-water fatty fish.
ALA – Alpha-linolenic acid (ALA) comes from plants. Studies suggest that it’s a less potent form of omega-3 than EPA and DHA. The best sources include flaxseed, walnuts, and canola oil.

Fish: The best food source of omega-3 fatty acids

Omega-3 fats are a type of essential fatty acid, meaning they are essential to health, but your body can’t make them. You can only get omega-3 fats from food.

The best sources are fatty fish such as salmon, herring, mackerel, anchovies, or sardines, or high-quality cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed.

Some people avoid seafood because they worry about mercury or other possible toxins in fish. However, most experts agree that the benefits of eating two servings a week of these cold-water fatty fish outweigh the risks.

If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae (which is high in DHA) or taking a fish oil or algae supplement.

Choosing the best omega-3 supplement

With so many omega-3 and fish oil supplements and fortified foods, making the right choice can be tricky. These guidelines can help.

Avoid products that don’t list the source of their omega-3s. Does the package list the source of omega-3 fatty acids? If not, chances are it’s ALA (sometimes from plain old canola or soybean oil), which most Westerners already get plenty of.
Don’t fall for fortified foods. Many fortified foods (such as margarine, eggs, and milk) claim to be high in omega-3 fatty acids, but often, the real amount of omega-3 is miniscule.
Look for the total amount of EPA and DHA on the label. The bottle may say 1,000 milligrams of fish oil, but it’s the amount of omega-3 that matters. Read the small print. It may show only 300 mg of EPA and DHA (sometimes listed as “omega-3 fatty acids”), which means you’d have to take three capsules to get close to 1,000 milligrams of omega-3.
Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled. Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better.

Fish oil supplements can cause stomach upset and belching, especially when you first start taking them. To reduce these side effects, take them with food. You may also want to start with a low dose and gradually increase it, or divide the dose among your three meals.

How much omega-3 do I need?

The American Heart Association recommends consuming 1–3 grams per day of EPA and DHA (1 gram = 1,000 milligrams). For the treatment of mental health issues, including depression and ADHD, look for supplements that are high in EPA, which has been shown to elevate and stabilize mood. Aim for at least 1,000 milligrams of omega-3 fatty acids per day.

The truth about dietary fat and cholesterol

Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. But when you get too much of it, it can have a negative impact on your health.

Cholesterol comes from two sources: your body and food. Your body (specifically, the liver) produces some of the cholesterol you need naturally. But you also get cholesterol directly from any animal products you eat, such as eggs, meat, and dairy. Together, these two sources contribute to your blood cholesterol level.

Good vs. bad cholesterol

As with dietary fat, there are good and bad types of cholesterol. HDL cholesterol is the "good" kind of cholesterol found in your blood. LDL cholesterol is the "bad” kind. The key is to keep HDL levels high and LDL levels low. High levels of HDL cholesterol help protect against heart disease and stroke, while high levels of LDL cholesterol can clog arteries, increasing your risk.

Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. So instead of counting cholesterol, simply focus on replacing bad fats with good fats.

Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
Polyunsaturated fats lower triglycerides and fight inflammation.
Saturated fats raise your blood cholesterol.
Trans fats are even worse than saturated fats, since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol.

sources : http://www.helpguide.org

Healthy Fast Food

noreply@blogger.com (Azka Atiah Salsabila) — Mon, 05 Dec 2011 13:15:00 +0000

TIPS FOR MAKING HEALTHIER FAST FOOD CHOICES

Fast food is cheap, convenient, filling, and to many of us it tastes good. If you are eating out, a fast food restaurant is often the cheapest option, but unfortunately not a healthy one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more. Eating fast food on a regular basis can lead to a host of different health problems, both physical and psychological.

Still, in a bad economy the quick-and-cheap temptation can often be hard to resist. As an informed customer, though, you can make healthier choices and still enjoy the price and convenience of fast food restaurants.

When is it healthy to eat fast food?

The short answer is: rarely. Typically, fast food is low in nutrition and high in trans fat, saturated fat, sodium, and calories. Some examples:

One sack of hash bites or potato snackers from White Castle , for example, contains 10 grams of very unhealthy trans fat. The American Heart Association recommends we consume less than 2 grams of trans fat per day. So in one side order, you’ve just eaten more than five days’ worth of heart-busting trans fat!
A single meal of a Double Whopper with cheese, a medium order of fries, and an apple pie from Burger King contains more saturated fat than the American Heart Association recommends we consume in two days.

Moderation becomes the key. It’s OK to indulge a craving for French fries every now and then, but to stay healthy you can’t make it a regular habit. Finding a healthy, well-balanced meal in most fast food restaurants can be a challenge, but there are always choices you can make that are healthier than others.

Learning to make healthier choices at fast food restaurants

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.

If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.

Tips for making healthy choices at fast food restaurants

Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

Tips for what to AVOID at fast food restaurants

Supersized portions. An average fast food meal can run to 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner.
Salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.
Bacon. It’s always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in fat and calories. Instead, try ordering extra pickles, onions, lettuce, tomatoes or mustard to add flavor without the fat.
Buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.

Watch your fast food sodium intake

High salt/sodium intake is a major contributor to cardiovascular disease. The American Heart Association recommends that adults stay under 1500 mg of sodium per day, and never take in more than 2,300 mg a day. A study by the New York City Health Department surveyed 6,580 meals bought at fast-food restaurant chains and found that:

About 57% of the meals exceeded the 1,500-mg daily sodium level.
Fried chicken outlets including KFC and Popeye's were the worst offenders, with 83% of meals exceeding 1500 mg of sodium and 55% of the meals surpassing 2,300 mg of sodium.
At only one of the 11 chains included in the study, Au Bon Pain, did more than 7% of meals contain less than 600 mg, the FDA’s "healthy" sodium level for meals. But even there, 46% of meals had 1,500 mg or more of sodium.
Even those eating lower calorie meals were likely to exceed their daily sodium limit within a single meal.

Source: MedPage Today

Guides can help you make healthier meal choices

Many fast food chains post nutritional information on their websites. Unfortunately, these lists are often confusing and hard to use. Instead you can go to other websites that provide health and nutrition information, but in easier to follow formats. Some even publish comparison downloadable guides or inexpensive pocket guides. Learn how to make a healthier meal selection at your favorite restaurant:

HealthyDiningFinder.com – allows you to search for restaurants offering a selection of healthier menu options and view the nutrition data for selected items. You can search for area restaurants or a specific restaurant.
Stop&Go Fast Food Nutrition Guide – this guide is particularly convenient and easy to use. Look up any of the major chain restaurants and find out how to make healthier choices. For more information, see below.

Guides for your individual needs

There are many websites geared toward how to make healthy choices at restaurants depending on your specific dietary needs, whether it is for diabetes, cancer, heart disease, or weight management.

See below for specific listings.

Healthier fast food at burger chains

Figuring out healthier options at your favorite fast food burger chain can be tricky. A typical meal at a burger joint consists of a "sandwich", some fries and a drink, which can quickly come in at over 1700 calories for something like Burger King's Triple Whopper with a large fries and a 16 oz. soda. A better option would be a regular single patty burger, small fries, and water, which is about 500 calories. Alternatively you may enjoy a veggie burger smothered in grilled onion and mushrooms. Or if you want a large beef burger, then skip the fries and soda and have a side salad and water instead.

The Big Burger Chains

Less Healthy choices

Double-patty hamburger with cheese, mayo, special sauce, and bacon
Fried chicken sandwich
Fried fish sandwich
Salad with toppings such as bacon, cheese, and ranch dressing
Breakfast burrito with steak
French fries
Milkshake
Chicken “nuggets” or tenders
Adding cheese, extra mayo, and special sauces

Healthier choices

Regular, single-patty hamburger without mayo or cheese
Grilled chicken sandwich
Veggie burger
Garden salad with grilled chicken and low-fat dressing
Egg on a muffin
Baked potato or a side salad
Yogurt parfait
Grilled chicken strips
Limiting cheese, mayo, and special sauces

For a healthier fast food option at a burger restaurant try:

McDonald's Hamburger: 260 calories, 9g fat (3.5g saturated fat).
Wendy's Jr. Hamburger: 280 calories, 9g fat (3.5g saturated fat).

Healthier fast food at fried chicken chains

Although certain chains have been advertising “no trans fats” in their food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27 grams of fat, and 970 mg of sodium. A healthier choice is the drumstick, which has 160 calories, 10 grams of fat, and 370 mg of sodium. Alternatively, if you like the breast meat, take off the skin and it becomes a healthy choice at 140 calories, 2 grams of fat, and 520 mg of sodium.

Some tips for making smarter choices at fast food chicken restaurants:

The Big Fried Chicken Chains

Less healthy choices

Fried chicken, original or extra-crispy.
Teriyaki wings or popcorn chicken
Caesar salad
Chicken and biscuit “bowl”
Adding extra gravy and sauces

Healthier choices

Skinless chicken breast without breading
Honey BBQ chicken sandwich
Garden salad
Mashed potatoes
Limiting gravy and sauces

For a healthier fast food option at a fried chicken restaurant try:

KFC Original Recipe Chicken Breast (with breading and skin removed) and a side of green beans: 190 calories, 4.5g fat (1.5g saturated fat).

Healthy fast food: Mexican chains

Fast food chains that specialize in tacos or burritos can be caloric minefields or they can be a good option for finding healthy fast food. Rice, beans, salsa and a few slices of fresh avocado can make a very healthy meal. But adding cheese, sour cream and tortilla chips can turn even a good meal unhealthy. Be sure to also remember portion control since these types of restaurants can have enormous menu items (eat half and take the rest for another meal).

Several chains, like Taco Bell and Baja Fresh, have “healthy” menu options that feature less fat and fresher ingredients.

The Big Taco Chains

Less healthy choices

Crispy shell chicken taco
Refried beans
Steak chalupa
Crunch wraps or gordita-type burritos
Nachos with refried beans
Adding sour cream or cheese

Healthier choices

Grilled chicken soft taco
Black beans
Shrimp ensalada
Grilled “fresco” style steak burrito
Veggie and bean burrito
Limiting sour cream or cheese

For a healthier fast food option at a Mexican restaurant try:

Taco Bell Taco Salad (without the shell, sour cream or cheese): 330 calories, 13g fat (5g saturated fat)

Healthy fast food: Sub sandwich chains

Americans love all types of sandwiches: hot, cold, wrapped, foot long. Usually eaten with a salad instead of fries. The ads promote the health benefits of sandwich shops. Easier said than done... studies have found that many people tend to eat more calories per meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating “healthy” like the ads promise, that they reward themselves with chips, sodas, or extra condiments.

You can make healthier choices at a deli or sub shop but you need to use some common sense.

Subs, Sandwich and Deli Choices

Less healthy choices

Foot-long sub
High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
The “normal” amount of higher-fat (cheddar, American) cheese
Adding mayo and special sauces
Keeping the sub “as is” with all toppings
Choosing white bread or “wraps” which are often higher in fat than normal bread

Healthier choices

Six-inch sub
Lean meat (roast beef, chicken breast, lean ham) or veggies
One or two slices of lower-fat cheese (Swiss or mozzarella)
Adding low-fat dressing or mustard instead of mayo
Adding extra veggie toppings
Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced

For a healthier fast food option at a sub sandwich restaurant try:

Subway 6" Roast Beef Sub (on whole wheat bread with veggies, no mayo): 290 calories, 5g fat (2g saturated fat)

Healthy Asian food

Asian cultures tend to eat very healthfully, with an emphasis on veggies, and with meat used as a “condiment” rather than being the focus of the meal. Unfortunately, Americanized versions of these ethnic foods tend to be much higher in fat and calories – so caution is needed. But here’s a great tip for all Asian restaurants – use the chopsticks! You’ll eat more slowly, since you can’t grasp as much food with them at one time as you can with your normal fork and knife.

Asian Food Choices

Less healthy choices

Fried egg rolls, spare ribs, tempura
Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken)
Deep-fried tofu
Coconut milk, sweet and sour sauce, regular soy sauce
Fried rice
Salads with fried or crispy noodles

Healthier choices

Egg drop, miso, wonton, or hot & sour soup
Stir-fried, steamed, roasted or broiled entrees (shrimp chow mein, chop suey)
Steamed or baked tofu
Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce
Steamed brown rice
Edamame, cucumber salad, stir-fried veggies

For a healthier fast food option at a Chinese restaurant try:

Panda Express Tangy Shrimp with a side of mixed veggies: 260 calories, 7.5 g fat (1.5g saturated fat).

Healthy Italian fast food

The anti-carbohydrate revolution has given Italian food a bad rap, but Italian is actually one of the easiest types of cuisine to make healthy. Stay away from fried, oily or overly buttery, as well as thick crust menu items, and you can keep your diet goals intact.

Watch out for the following terms, which are common culprits of high fat and calories: alfredo, carbonara, saltimbocca, parmigiana, lasagna, manicotti, stuffed (all have heavy amounts of cream and cheese). Generally Italian places have lots of veggies in their kitchen so it’s easy to ask to have extra veggies added to your meal.

Italian and Pizza Restaurant Choices

Less healthy choices

Thick-crust or butter-crust pizza with extra cheese and meat toppings
Garlic bread
Antipasto with meat
Pasta with cream or butter-based sauce
Entrée with side of pasta
Fried (“frito”) dishes

Healthier choices

Thin-crust pizza with half the cheese and extra veggies
Plain rolls or breadsticks
Antipasto with vegetables
Pasta with tomato sauce and veggies
Entrée with side of veggies
Grilled (“griglia”) dishes

For a healthier fast food option at a pizza restaurant try:

Pizza Hut Fit 'N Delicious Chicken & Veggie Pizza (2 slices): 208 calories, 9g fat (4g saturated fat)

Chains with natural, high-quality fast food

Whether you choose to eat fast food at a McDonald’s, a Subway, or a local deli, there are always menu choices that are healthier than others. However, some fast food restaurants offer a greater variety of healthy menu choices than others. In a recent survey of the 100 largest fast food chains in America,Health magazine compiled a list of the healthiest fast food restaurants. The top 5 were:

Panera Bread – provides a wide variety of healthy menu options, half-sized portions, and organic chicken. Plenty of healthy choices on the kids’ menu, too, but avoid the sticky buns on display at the counter.

Jason’s Deli – uses organic ingredients and encourages portion control by offering smaller meals at a discounted price. Beware of the sodium content of their sandwiches, though.

Au Bon Pain – serves healthy, low calories soups, salads, and sandwiches using whole grains and organic chicken. Nutritional information is posted at each restaurant, so it’s a good idea to check the sodium content before ordering.

Noodles and Company – cooks noodle bowls using healthy Soybean oil, fresh vegetables and organic meat and tofu. The desserts, however, are much less healthy.

Corner Bakery and Café – offers healthy breakfast choices, plus healthy salads, sandwiches, and soup. Check their website for nutritional information first, though, as it’s not available in the restaurants.

sources : http://www.helpguide.org

Nutrition for Children and Teens

noreply@blogger.com (Azka Atiah Salsabila) — Mon, 05 Dec 2011 13:11:00 +0000

HELPING YOUR KIDS DEVELOP HEALTHY EATING HABITS

Good nutrition is the bedrock of lifelong health, and it begins in infancy. Healthy eating can stabilize children’s energy, sharpen their minds, and even out their moods. Unfortunately, kids are bombarded by messages that can counteract your efforts. Between peer pressure and the constant television commercials for junk foods, getting children to eat well might seem more futile than fruitful.

However, there are simple steps that parents can take to instill healthy eating habits in their kids, without turning mealtimes into a battle zone. By encouraging healthy eating habits now, you can make a huge impact on your children’s lifelong relationship with food and give them the best opportunity to grow into healthy, confident adults.

Developing healthy eating habits

Children develop a natural preference for the foods they enjoy the most, so the challenge is to make healthy choices appealing. No matter how good your intentions, trying to convince your eight-year-old that an apple is as sweet a treat as a cookie is not a recipe for success! However, you can ensure that your children’s diet is as nutritious and wholesome as possible, even while allowing for some of their favorite treats.

The childhood impulse to imitate is strong, so it’s important you act as a role model for your kids. It’s no good asking your child to eat fruit and vegetables while you gorge on potato chips and soda.

Top tips to promote healthy childhood eating

Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school.
Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar, and salt. Save dining out for special occasions.
Get kids involved. Children enjoy helping adults grocery shop, selecting what goes in their lunch box, and preparing dinner. It's also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.
Make a variety of healthy snacks available instead of empty calorie snacks. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk, pure fruit juice) around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies.
Limit portion sizes. Don’t insist your child cleans the plate, and never use food as a reward or bribe.

For information on making smart nutrition decisions for you and your family, see Healthy Eating.

How can I get my picky child to enjoy a wider variety of foods?

Picky eaters are going through a normal developmental stage, exerting control over their environment and expressing concern about trusting the unfamiliar. Many picky eaters also prefer a “separate compartmented plate,” where one type of food doesn’t touch another. Just as it takes numerous repetitions for advertising to convince an adult consumer to buy, it takes most children 8-10 presentations of a new food before they will openly accept it.

Rather than simply insist your child eat a new food, try the following:

Offer a new food only when your child is hungry and rested.
Present only one new food at a time.
Make it fun: a game, a play-filled experience. Cut the food into unusual shapes.
Serve new foods with favorite foods to increase acceptance.
Eat the new food yourself; children love to imitate.
Have your child help to prepare foods. Often they will be more willing to try something when they helped to make it.
Limit beverages. Picky eaters often fill up on liquids instead.
Limit snacks to two per day.

Persuading children to eat more fruit and vegetables

Making mealtimes playful can mean healthier eating for your kids. Here are some fun, creative ways to add more fruit and vegetables to your child's diet:

Top a bowl of whole grain cereal with a smiley face: banana slices for eyes, raisins for nose, peach or apple slice for mouth.
Create a food collage. Use broccoli florets for trees, carrots and celery for flowers, cauliflower for clouds, and a yellow squash for a sun. Then eat your masterpiece!
Make frozen fruit kabobs for kids using pineapple chunks, bananas, grapes, and berries.
Go food shopping with your children. Let them see all the different fruits and vegetables and have them pick out new ones to try.
Try fruit smoothies for a quick healthy breakfast or afternoon snack.
Add vegetables and fruits to baked goods – blueberry pancakes, zucchini bread, carrot muffins.
Add extra veggies to soups, stews, and sauces, grated or shredded to make them blend in.
Keep lots of fresh fruit and veggies washed and available as snacks. Apples, pears, bananas, grapes, figs, carrot and celery sticks are all easy to eat on the run. Add yogurt, nut butter, or tahini for extra protein.

Limit sugar and salt

One of the biggest challenges for parents is to limit the amount of sugar and salt in their children’s diets.

Limiting sugar

The American Heart Association recommends that sugar intake for children is limited to 3 teaspoons (12 grams) a day. Cutting back on candy and cookies is only part of the solution. Large amounts of added sugar can also be hidden in foods such as bread, canned soups and vegetables, frozen dinners, ketchup, and fast food.

Don’t ban sweets entirely. Having a no sweets rule is an invitation for cravings and overindulging when given the chance.
Give recipes a makeover. Many recipes taste just as good with less sugar.
Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than three times the daily recommended limit for children! Try adding a splash of fruit juice to sparkling water instead.
Cut down on processed foods, such as white bread and cakes, which cause blood sugar to go up and down, and can leave kids tired and sapped of energy.
Create your own popsicles and frozen treats. Freeze 100% fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or try freezing grapes, berries, banana pieces, or peach slices, then topping with a little chocolate sauce or whipped cream for an amazing treat.

Limiting salt

One teaspoon of salt contains about 2,300 mg of sodium. Some guidelines for the maximum salt intake for children:

If a child is…	They should eat less than…
1 to 3 years old	1,500 milligrams a day
4 to 8 years old	1,900 milligrams a day
9 to 13 years old	2,200 milligrams a day
14 to 18	2,300 milligrams a day

Avoid processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit. Many fast food meals are also loaded with sodium.
Opt for fresh or frozen vegetables instead of canned vegetables.
Cut back on salty snacks such as potato chips, nuts, and pretzels.
Choose low-salt or reduced-sodium products.

Healthy eating for toddlers and young children

Toddlers can be introduced to new tastes and textures as they transition from baby food to “real” food. Keep in mind that toddlers have very small stomachs. It may be better to feed them 5-6 small meals a day, rather than three large ones.

Depending on age, size, and activity level, your toddler needs between 1,000-1,400 calories a day. It is perfectly normal for your child to be ravenous one day and shun food the next. Don’t worry if your child’s diet isn’t up to par every day—as long as he or she seems satisfied and is getting a well-rounded diet.

Nutritional needs of toddlers and young children

An important part of a toddler’s diet is calcium (they need about 500 mg/day), and the best source of this nutrient is milk. Until the age of two they should drink whole milk, but older toddlers can usually switch to 2% or skim milk if approved by your pediatrician. If your kids are lactose intolerant or don’t like dairy, incorporate calcium-rich foods like fortified soy products, cereals, and orange juice.

Toddlers need 7mg a day to prevent iron deficiency, which can affect growth, learning, and behavior. In infancy, breast-milk has a readily-absorbed type of iron, and baby formula and food is usually iron-fortified, so babies don’t need to worry about getting enough iron. After switching to “real” food, it's important to ensure that your child is eating good sources of iron like fortified cereals, small amounts of red meat (like soft meatballs), or eggs.

Dietary guidelines for toddlers and young children
Fruits and vegetables	Two servings each per day. These may be given as snacks, such as apple or carrot slices. Also try adding veggies to soups.
Whole grains	Four daily servings. Can include buckwheat pancakes or multigrain toast for breakfast, a sandwich on wheat bread for lunch and brown rice or another whole grain as part of the evening meal.
Milk and dairy	Three servings, or one pint of whole milk per day. Cheeses, yogurt and milk puddings are useful alternatives.
Protein	Two servings a day. Encourage your child to try a variety of proteins, such as turkey, eggs, fish, chicken, lamb, baked beans, and lentils.
Vitamins and minerals	Check with your child's doctor to be certain their diet is adequately meeting the recommended nutritional needs for this age group

Healthy diets for school-age children

Eating becomes a social activity in this stage of life. Your kids probably spend more time in school than they do at home; eat meals at friends’ houses; and adopt eating habits from their peers. It can be difficult to ensure they are getting adequate nutrition when you are not around to monitor their choices, so try to maintain regular family mealtimes.

For kids aged 5-12, the key word is variety. Creative serving ideas will go a long way towards maintaining the healthy eating habits established in the first years of life.

Not only do family meals provide an opportunity to catch up on your kids’ daily lives, they also enable you to “teach by example.” Let your kids see you eating a wide variety of healthy foods while keeping your portions in check. Refrain from obsessive calorie counting, though, or commenting on your own weight, so that kids don’t adopt negative associations with food.

Nutrition guidelines for school-age kids

As children develop, they require the same healthy foods adults eat, along with more vitamins and minerals to support growing bodies. This means whole grains (whole wheat, oats, barley, rice, millet, quinoa); a wide variety of fresh fruits and vegetables; calcium for growing bones (milk, yogurt, or substitutes if lactose intolerant); and healthy proteins (fish, eggs, poultry, lean meat, nuts, and seeds).

Healthy fats are also important:

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish, such as salmon, herring, mackerel, anchovies, and sardines, or in unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Kids, like the rest of us, should limit:

Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

See Healthy Fats for more information on “good” and “bad” dietary fat.

Dietary guidelines for school age children
Vegetables	3-5 servings per day. A serving might be one cup of raw leafy vegetables, 3/4 cup of vegetable juice, or 1/2 cup of other vegetables, raw or cooked.
Fruits	2-4 servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a medium-size whole fruit, such as an apple, banana or pear.
Whole Grains	6-11 servings per day. Each serving should equal one slice of bread, 1/2 cup of rice or 1 ounce of cereal.
Protein	2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat.
Dairy products	2-3 servings (cups) per day of low-fat milk or yogurt, or natural cheese (1.5 ounces=one serving).
Zinc	Studies indicate that zinc may improve memory and school performance, especially in boys. Good sources of zinc are oysters, beef, pork, liver, dried beans and peas, whole grains, fortified cereals, nuts, milk, cocoa, and poultry.

The special nutritional needs of teenagers

This is growth spurt time: kids gain about 20% of adult height and 50% of adult weight during adolescence. Because growth and change is so rapid during this period, the requirements for all nutrients increase. This is especially true of calcium and iron.

Eating disorders in teens

Adolescents and teens are at a high risk of developing anorexia, bulimia, or binge eating disorder. To learn the warning signs, see Helping Someone with an Eating Disorder.

Eating habits, however, are pretty well set by now, and if your child's choices are less than ideal, it can be a challenging time for a course correction. The best way to make teen dietary changes is to present information about short-term consequences of a poor diet: appearance, athletic ability, energy, and enjoyment of life. These are more important to most teens than long-term health. For example, “Calcium will help you grow taller.” “Iron will help you do better on tests and stay up later.”

Special nutritional needs for teens
Calories	Due to all the growth and activity, adolescent boys need 2,500-2,800 per day, while girls need around 2,200 per day. It’s best to get these calories from lean protein, low-fat dairy, whole grains, and fruits and veggies.
Protein	In order for the body to grow and maintain muscle, teens need 45-60 grams per day. Most teenagers easily meet this need from eating meat, fish, and dairy, but vegetarians may need to increase their protein intake from non-animal sources like soy foods, beans and nuts.
Calcium	Many teens do not get sufficient amounts of calcium, leading to weak bones and osteoporosis later in life. Encourage teens to cut back on soda and other overly-sugary foods, which suck calcium from bones. The 1,200 mg of calcium needed per day should come from dairy, calcium-fortified juice and cereal, and other calcium-rich foods such as sesame seeds and leafy greens like spinach.
Iron	Iron deficiency can lead to anemia, fatigue, and weakness. Boys need 12 mg each day, and teen girls, who often lose iron during menstruation, need 15 mg. Iron-rich foods include red meat, chicken, beans, nuts, enriched whole grains, and leafy greens like spinach and kale.

A “weighty” problem: children, weight and self esteem

Children who are substantially overweight or obese are at greater risk for cardiovascular disease, bone and joint problems, sleep apnea, and poor self-esteem, as well as long-term health problems in adulthood. While childhood obesity doesn’t always lead to obesity in adulthood, it does raise the risks dramatically. The majority of children who are overweight during preschool or elementary school are still overweight as they enter their teens. Most kids do not outgrow the problem.

Addressing weight problems in children requires a coordinated plan of physical activity and healthy nutrition. Unless directed by your child’s doctor, though, the treatment for childhood obesity is not weight loss. The goal should be to slow or halt weight gain, thereby allowing your child to grow into his or her ideal weight.

Think of exercise as a food group in your kid’s diet

Add physical activity to your child’s day, just as you would add fruit or veggies. To encourage physical activity, play with your kids - throw around a football; go cycling, skating, or swimming; take family walks and hikes; and help your kids find activities they enjoy by showing them different possibilities. The benefits of lifelong exercise are abundant and regular exercise can even help motivate your kids to make healthy food choices.

For ways to help your child reach and maintain a healthy weight, see Childhood Obesity and Overweight Kids

Kids and junk food

No matter how well parents promote healthy eating, it can be difficult for any kid to avoid the temptation of junk food.

Instead of eliminating junk food entirely, which tends to increase cravings even more, try substituting some healthier alternatives.

Kid-friendly junk food alternatives
Instead of…	Try…
French fries Ice cream Fried chicken Doughnuts or pastries Chocolate-chip cookies Potato chips	“Baked fries” grilled in the oven and salted lightly Low-fat frozen yogurt; sorbet; fresh fruit smoothies Baked or grilled chicken Bagels; English muffins; home baked goods with less sugar/fat Graham crackers, fig bars, vanilla wafers, fruit and caramel dip Pretzels, unbuttered popcorn, baked potato chips, soy crisps

Eating out with kids: fast food and restaurant nutrition for children

It might be challenging to persuade your youngster to order a salad instead of a cheeseburger, but you can steer them towards healthier options. Some important tips to remember about fast food and restaurant dining for kids:

Avoid sodas – Kids should drink water or milk instead.
Avoid chicken nuggets – Unhealthy imposters of real chicken.
Skip the fries – Consider taking along a bag of mini carrots, grapes, or other fruits and vegetables to have instead. This will add vitamins and fiber to the meal.
Order the kid's meal with some substitutions – Children often love the kid's meal more for the fun box and toys than for the food. Ask to substitute healthier choices for the soda and the fries if possible.
Opt for chicken and vegetables or spaghetti with tomato sauce in a sit-down restaurant, rather than a big plate of macaroni and cheese.

sources : http://www.helpguide.org

7 Super Foods for Women's Health

noreply@blogger.com (Azka Atiah Salsabila) — Sun, 30 Oct 2011 02:27:00 +0000

7 Super Foods for Women's Health - Several types of specific foods known have the ability to ward off disease. Nutritionists call it as superfood. Here is a 7 (seven) best foods that should be included in your diet program, especially for women, to prevent the risk of diseases such as osteoporosis, heart disease, cervical cancer, and breast cancer.

1. Tomatoes

As knew, the red fruit is rich in lycopene which plays an important role in warding off breast and cervical cancer. In fact, a study showed that consumption of tomato can be heart healthy. After looking at nearly 40,000 women, researchers from Boston, concluded, lycopene also protects the heart. To raise the levels of antioxidants and lycopene, are advised to eat tomatoes after cooking.

2. Flax

Flax seed (a type of hemp, such as sesame, Linum usitatissimum) is a food rich in benefits. Basically divided into two varieties of flax, which is brown and golden flax. Flax is usually processed for industrial linen and linseed oil.

Experts from the Mayo Clinic found that 40 grams of flaxseed can reduce the symptoms of heat stroke are often experienced by menopausal women. Some reports indicate hemp can lower "bad" cholesterol or LDL and triglycerides. In a study in China known to benefit the more obvious in women. Meanwhile, in brown or golden flax, plays a role in the fight against breast cancer.

Warning: Pregnant women and nursing mothers are advised not to consume flaxseed.

3. Cabbage

Many health benefits can be obtained from vegetables, particularly for women. Cabbage contains antioxidants such as lutein and zeazanthin that serves to protect the eyes. In addition, cabbage also contains vitamin K in both the bone builders. The researchers found that women who ate a diet rich in vitamin K, had a lower risk of hip fracture.

4. Salmon

Salmon are included in the source of omega-3 the best. In pregnant women, studies show that fish oil (omega-3) helped in overcoming postpartum sadness. Other benefits include improving the function of neural connections in the fetal brain.

5. Cranberry juice

Cranberry is a natural remedy that is believed to treat urinary tract infections or UTI in women and has been widely recommended by experts. These fruits contain antioxidants that prevents bacteria from sticking to the bladder wall, which is a breeding ground for bacteria and cause infection. The findings are based on results of recent studies that examined the concentration of cranberry extract.

Appropriate dose: Varies. But you should drink cranberry juice that is 100 percent fresh (60 calories per cup) to avoid excess sugar.

6. Greek yogurt

Most of you might not know much about Greek Yogurt. Yogurt is indeed different from the yogurt in general. Greek yogurt offers twice the protein is better (than other types of yogurt) with a little sugar.

The low level of carbohydrate also helps us keep the blood sugar remains stable. In addition, studies show that foods with high protein level (30 percent of calories) to help women in losing weight and maintaining muscle.

7. Walnuts

Recent studies have shown, only eating two ounces of walnuts per day to help slow the progression of breast cancer and slow tumor growth (results of testing on mice). Walnuts contain antioxidants called phytosterols, which have an important role in the fight against cancer. In fact, omega-3 fats in walnuts effective in preventing excessive bone turnover that makes bones strong and healthy.

source : http://health-food-nutrition.blogspot.com

Benefits and Effect of Water on 7 Body Part

noreply@blogger.com (Azka Atiah Salsabila) — Sun, 30 Oct 2011 02:20:00 +0000

Benefits and Effect of Water on 7 Body Part - Water is the first component in human body, even about 55% our weight is water. Without water the creature impossible to growth and thrive, because the water very vital component for body chemistry reaction.

The water must drunk for every day, because we can't make it self. for know the water role in body, lets we see the benefits and effect of water at 7 parts in body, as fellow:
1. Brain

The body is well hydrated, will make a sharper memory, mood stable and better motivated. If sufficient water in the body is good, our ability to solve problems will also increase. Scientists say water shortages will cause the flow of oxygen to the brain area is reduced so that the nerve cells shrink while. No wonder the people who thirst is usually difficult to concentrate.

2. Mouth

Water will keep the throat and lips more moist and keep the mouth dryness. Dry mouth conditions that can trigger bad breath and bad taste, even cavities.

3. Heart

Dehydration will cause a decrease in blood volume so that the heart will work harder to pump blood to the cells are not starved of oxygen. As a result of light physical activity such as climbing stairs or running will feel more exhausting.

4. Blood circulation

Body heat issue with the way blood vessels dilate near the skin surface, so the blood flow faster and more heat is released. When we are dehydrated, it takes a higher temperature environment in order to widen the blood vessels so that we will remain hot.

5. Muscle

When the adequacy of fluid are met, the water inside and outside the cell contracts the muscles that function to provide adequate nutrition and disposal process takes place efficiently so the body will be good performance. Water is also important to lubricate the joints. But the muscle cramps are not associated with dehydration, but because of muscle fatigue.

6. Skin

If someone is suffering from severe dehydration, the skin becomes less elastic. This condition is different from the dry skin, usually caused by chemicals in soap, hot water or exposed to dry air. Unfortunately, drinking enough water will not prevent wrinkles.

7. Kidney

The kidneys need to filter the liquid "waste" of blood circulation and get rid of through urine. Adequacy of fluid will also help prevent urinary tract infections and kidney stones. Severe dehydration will cause the kidneys stop functioning, so that the toxin or toxins accumulate in the body.

source : http://health-food-nutrition.blogspot.com

Vitamins to Strengthen Memory

noreply@blogger.com (Azka Atiah Salsabila) — Sun, 30 Oct 2011 02:16:00 +0000

Most of us have experienced difficult circumstances to remember or memorize. But not infrequently the situation is regarded as a common or normal. In fact, if left unchecked can result in bad condition.

Our brains, with all the complexity and sensitivity, need food to maintain normal function. Over time, toxins will accumulate in our bodies. Toxins can come from pollution, smoking and alcohol consumption can inhibit the process of blood circulation.

This led to the availability of essential vitamins and nutrients to the brain slowly dwindling. This condition affects the ability of normal brain function. When the brain fails to function properly, you may be facing some serious health problems including memory loss.

Several types of vitamins are essential to stimulate the brain to be more effective and can in turn affect the consciousness of memory, mental concentration and to some extent. Here is a vitamin and food sources that can improve memory or your memory:

1. Vitamin B

Research shows B vitamins improve memory by creating a protective shield for neurons in the brain. Vitamin B is important for memory, including B6, B12 and folic acid (B9).

* Vitamin B6: Research has proven the effectiveness of this vitamin as memory retention and contribute to the promotion of brain health. Food sources of vitamin B6 include legumes, meat, cereals, fish, poultry, bananas, soybeans, avocados, peanut butter, potatoes, spinach, cheese, wheat, beans, cereals, milk and eggs. However please note, vitamin B6 is very sensitive to ultraviolet light and heat, so a large amount of these nutrients can be lost during the cooking process.

* Folic acid (vitamin B9): folic acid can reduce homocysteine levels in the blood. High homocysteine can be harmful to brain cells, causing memory loss. The most important food sources of folic acid are green leafy vegetables and beans. In addition, folic acid can also encourage the production of red blood cells and improve mental.

* Vitamin B12: It helps to generate red blood cells that carries oxygen to the brain. It also helps in the repair of nerve fibers in the brain. The source of this vitamin are meat and other animal products like eggs and cheese. In addition, some cereals are fortified with vitamin B12.

2. Vitamin D

Parents are more likely to have vitamin D deficiency and this can affect cognitive function and mental health. Hypovitaminosis D, which is caused by deficiency of vitamin D, commonly found in those aged quite advanced.

A study published in the "American Journal of Geriatric Psychiatry" involving 80 volunteers and 40 of them have Alzheimer's. This study aimed to study the relationship between vitamin D, with a mood, physical performance and cognitive function. The study shows, due to deficiency of vitamin D, proved something to do with interference on cognitive performance.

3. Choline and Thiamine

Choline is an essential nutrient that is included in the category of vitamins. The human body synthesizes some of choline. It is essential for the formation of a neurotransmitter called acetylcholine. The reaction of choline in the brain was able to prevent memory loss and improve brain function. These nutrients are present in many foods, especially in peanuts, milk and eggs. While thiamine is a type of B vitamins, which are also important in the production of acetylcholine. Food sources of this vitamin are whole grains, pumpkin seeds, pork, beans, enriched breads and cereals and dried beans.

4. Antioxidants

Some of the vitamins showed anti-oxidation properties of very good and they have the ability to protect brain tissue from harmful free radicals. Such as vitamins C, E and beta carotene (vitamin A) which implies having the ability for it.

Antioxidant and memory are interrelated because free radicals can disrupt the function of brain neurons. Like the B vitamins, antioxidants also provides protection to the brain structures from the threat of damage, caused by free radicals, which can cause memory loss from time to time. Consuming foods that contain antioxidants such as berries and citrus fruits, and vegetables such as peppers, broccoli and spinach are very useful. Cereals, pulses, vegetable oil and beans are examples of foods rich in Vitamin E.

Routine household consumption of all kinds of vitamins can help combat the problem of short-term memory loss that may occur in the future. These vitamins will work better on our memory, if supported by a healthy lifestyle. Regular exercise, proper diet, good sleep habits, proper stress management, quit smoking and not drinking alcohol will definitely help you in improving memory.

source : http://www.sharehealthyonline.com

5 health reasons to not quit coffee

noreply@blogger.com (Azka Atiah Salsabila) — Sun, 30 Oct 2011 02:11:00 +0000

By Kerri-Ann Jennings, M.S., R.D., Associate Nutrition Editor at EatingWell Magazine

I really like coffee. The morning ritual of brewing a cup, the smell that perks me up before I take a sip and, of course, the flavor all make it my favorite beverage aside from water (water’s delicious!). As a registered dietitian and a nutrition editor for EatingWell Magazine, I know that coffee is fine in moderation. It has lots of antioxidants and is low in calories if you don’t load it up with cream and sugar. Nonetheless, I always feel slightly guilty about drinking it—you know, in a “it’s so good, it must be bad” kind of way.

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Which is why I’m always delighted to hear of new reasons that coffee is good for your health...and there are plenty! Over 18,000 studies on coffee have been published in the past few decades, revealing these benefits, many of which Joyce Hendley wrote about in the March/April issue of EatingWell Magazine:

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1. It protects your heart: Moderate coffee drinkers (1 to 3 cups/day) have lower rates of stroke than noncoffee drinkers, an effect linked to coffee’s antioxidants. Coffee has more antioxidants per serving than blueberries, making it the biggest source of antioxidants in American diets. All those antioxidants may help suppress the damaging effect of inflammation on arteries. Immediately after drinking it, coffee raises your blood pressure and heart rate, but over the long term, it actually may lower blood pressure as coffee’s antioxidants activate nitric oxide, widening blood vessels.

2. It diverts diabetes: Those antioxidants (chlorogenic acid and quinides, specifically) play another role: boosting your cells’ sensitivity to insulin, which helps regulate blood sugar. In fact, people who drink 4 or more cups of coffee each day may have a lower risk of developing type 2 diabetes, according to some studies. Other studies have shown that caffeine can blunt the insulin-sensitivity boost, so if you do drink several cups a day, try mixing in decaf occasionally.

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3. Your liver loves it: OK, so the research here is limited, but it looks like the more coffee people drink, the lower their incidence of cirrhosis and other liver diseases. One analysis of nine studies found that every 2-cup increase in daily coffee intake reduced liver cancer risk by 43 percent. Again, it’s those antioxidants—chlorogenic and caffeic acids—and caffeine that might prevent liver inflammation and inhibit cancer cells.

4. It boosts your brain power: Drinking between 1 and 5 cups a day (admittedly a big range) may help reduce risk of dementia and Alzheimer’s disease, as well as Parkinson’s disease, studies suggest. Those antioxidants may ward off brain cell damage and help the neurotransmitters involved in cognitive function to work better.

5. It helps your headaches: And not just the withdrawal headaches caused by skipping your daily dose of caffeine! Studies show that 200 milligrams of caffeine—about the amount in 16 ounces of brewed coffee—provides relief from headaches, including migraines. Exactly how caffeine relieves headaches isn’t clear. But scientists do know that caffeine boosts the activity of brain cells, causing surrounding blood vessels to constrict. One theory is that this constriction helps to relieve the pressure that causes the pain, says Robert Shapiro, M.D., Ph.D., associate professor of neurology and director of the Headache Clinic at the University of Vermont Medical School.

Now, that’s not to say that coffee doesn’t have any pitfalls—it does. Some people are super-sensitive to caffeine and get jittery or anxious after drinking coffee; habitual coffee drinkers usually develop a tolerance to caffeine that eliminates this problem (but they then need the caffeine to be alert and ward off withdrawal headaches). Coffee can also disturb sleep, especially as people age. Cutting some of the caffeine and drinking it earlier in the day can curb this effect. Lastly, unfiltered coffee (like that made with a French press) can raise LDL cholesterol, so use a filter for heart health.

But if you like coffee and you can tolerate it well, enjoy it...without the guilt.

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source : http://shine.yahoo.com/channel/health/5-health-reasons-to-not-quit-coffee-2460820

3 Good And 3 Bad Weight Loss Tips

noreply@blogger.com (Azka Atiah Salsabila) — Sun, 30 Oct 2011 02:07:00 +0000

When it comes to losing weight it seems everyone claims to have the best tips for losing weight and often beg you to try them. Unfortunately most of these weight loss tips are nothing more then worthless advice that can do more harm then good. Below you will find three tips that work and are recommended and three tips that are bad advice and can actually hurt you and slow your progress!

Three Bad Weight loss Tips

1. Use laxatives
This is a dangerous way to drop weight. Although you do drop ponds fast from your frame it is all water weight and will come back quickly. You can also dehydrate yourself if you are not careful and there are serious medical problems that can develop from dehydration.

2. Starve Yourself
Just because less food means less weight you should not take it to the extreme and try to starve yourself thin. While you may have a drop in weight within the first few days your metabolism will slow down to compensate for less calories. This means that once you start eating again you will gain the weight back quickly.

3. Avoid All Carbs
This commonly given tip is actually a dangerous one. Your body needs carbohydrates to function properly. The new fad of low carb diets works just like starving yourself does, by depraving your body of something it needs!

Three Good Weight Loss Tips

1. Eat Right
Nothing is more important and will help you get to your goal weight faster then changing your diet. By eliminating excess sugars and fats and replacing those foods with lean meat, fruits and vegetables you will find it easier to drop the pounds.

2. Workout
Go to the gym and workout strenuously 3-4 times a week. Alternate what you do and what equipment you use to do it. A good routine usually alternates cardiovascular workouts with strength training workouts. This will help you develop your lean muscle mass and burn off excess fat.

3. Develop a Plan And Stick To It
You can not go head first into losing weight without a plan to follow and guide you. You can either sit down and develop your diet and exercise plan from scratch. Or you can buy a proven system or plan that will guide you along your journey. Whatever choice yo make you have to stick to the plan in order to see success.

Benefits of Phentermine (Adipex) 37.5 mg:

Phentermine (Adipex) 37.5 mg is the best known weight suppressant drug which can keep your weight in check by suppressing the desire to eat more food. The reason for the diet suppressant in the body is due to the ingredient of Phentermine. This drug is best for short-term health management, but taking of this drug should be avoided for longer period weight reduction solutions. This pill is easily available in many online pharmacy and retail stores. Before buying from online pharmacy, the authenticity of the pharmacy should be checked thoroughly. It is very essential to find the trustworthiness and reliability of online store.

Phentermine (Adipex) acts as stimulation for nervous system and also known as anorectic. It stimulates the satiate centre of the brain, which in turn makes you feel less hungry and this way it suppresses your appetite which leads to consumption of controlled diet. This suppressant diet is ideal for weight control. This may be due to the boost of metabolism in the body which suppress the desire for excess food and create the sense of fullness in the mind of the person. To get the best result of Phentermine (Adipex) for weight control, you should simultaneously start exercising and taking controlled diet. This procedure, if followed seriously can get you the best result.

Phentermine 37.5 diet pills are not new to the market and are offering the needs of individuals from a reasonable time. All you have to do is to buy them from any of the health-related retail store as they are easily available in the market. You can even utilize online stores for buying them as there are numerous internet websites which in turn provide you these types of service. Phentermine 37.5 medication is generally available in the market in several various arrangements or doses.

You can find 15 milligrams and 30 mg tablets in the market and will additionally discover phentermine 37.5 mg tablets. Individuals generally choose phentermine 37.5 mg tablets as more quantity of Phentermine (Adipex) medication can help within dropping more weight in less time. But the result of fat reduction basically depends on how you intake it and in what amount. They are usually obtained simply right after talking to a physician in order to get preferred outcomes. You can also consider support of several publications that specify concerning their utilization or can go online for getting more knowledge about these. Undertaking some easy routines along with the use of phentermine weight control tablets could definitely help you in getting more precised outcomes.

Therefore start using phentermine 37.5 mg tablets now and get a perfect entire body.

Phentermine helps control your appetite, and boosts your metabolism. Side effects are numerous. The most serious include nausea, chronic constipation, elevated bloodpressure, insomnia, and addiction. Make no mistake, Phentermine is an amphetamine. It's a tightly controlled substance for a reason, and should ONLY be used under a Doctor's supervision.

With that said, yes, it will help you lose weight. Early on the nausea helps you learn when to stop eating (ie. portion control). The boost in metabolism keeps you burning calories even though your body wants to slow things down because it's taking in less calories (the dreaded starvation mode). With normal diet and exercise, most people lose a pound or two a week. Using the Phentermine can boost it to 3 to 5 pounds a week.

Now, Phentermine is not a magic bullet! Eating a low fat, high fiber, balanced diet is essential. So is exercising, 3 to 5 times a week. You can still pork out and not lose weight, even while taking the drug. If you stop losing weight, your doctor is quite likely to stop writing prescriptions for it. BTW- You can only get a 30 day supply of Phentermine at a time with no refills. So you have to keep going back to your doctor (remember, controlled substance!).

Concerning all the ads for Phentermine that you see (saw) in the article. If you have a AAA membership, you can get a 30 day supply of genuine 37.5mg Phentermine from your local pharmacy for less than $20.

One last comment, if you want to lose weight AND KEEP IT OFF, you have to make a life style change. Once most people reach their weight goal, they go off their diet, stop exercising, and gain all the weight back and more. It has to be a permanent change to your eating and exercising habits or all your effort will go to waste. The voice of experience is speaking!

You’d be surprised just how many people in the world have the same story to tell when it comes to losing weight. From all the promising and widely advertised diet programs that lure you into spending your hard earned money to the very latest weight loss supplements, health drinks, and herbal pills, you still end up losing not a single pound. These are some of the countless losing weight testimonials that could be frustrating at times.
Obesity is indeed an uphill task. It’s a condition we have created ourselves with our bad eating habits and sedentary lifestyles. The ache and pain we suffer because of the extra pounds is becoming a huge problem in today’s world. Losing weight is always easier said than done and most of us need a little extra help along the way.
That’s why we need the magic boost of Phentermine in order to achieve our weight loss goal. Incorporating phentermine into your weight loss program, along with healthy diet and ample exercise can cause a great deal of weight loss in the initial week of intake. An appetite suppressant pill that has been available in the market for almost five decades, phentermine has been successful in helping obese patient cope up with obesity problems and achieve their ideal weight.
Phentermine is Considered an Effective Weight Loss Tool
Most of us rely on dieting in order to lose weight. But more often than not dieting can further worsen your weight problem. It may work initially and help you lose a few pounds. But when you switched back to your regular diet, the weight just all came back. Losing weight through dieting is really a tough path as obese patients finds it hard to control their urges and cravings for binge eating.

Treat Your Overweight Problem With Phentermine

The obesity is the disease that takes place due to the extra fat in ones body and the excess fat is mostly found in the lower waist and hips of a person. Obesity is dangerous and life taking disease. You can treat your overweight problem with phentermine.

The overweight comes from the junk food we eat. The more amounts of calories are taken in and they result in obesity. If you have obesity then due to that you may suffer from many more diseases which are harmful and deadly.

The individual must have sufficient information and details on phentermine before taking it. It is a type of anorectic drug used to reduce weight quickly. It would help you to reduce your appetite or hunger by directing the flow of signals from neuro transmitter of the brain to nervous system.

If the appetite is in control then there is no question of increase in weight. The phentermine is given only at the times when it is most needed. Since these pills can be taken only for limited time period and as your doctors and physiotherapists prescribe.

The BMI is otherwise known as body mass index and when your BMI reaches 27 or above phentermine is provided. If your BMI is high then it is not a good sign. This would lead to diseases of cardio metabolism also.

The best way to buy cheap phentermine medicine is to go to the pharmacies nearby your house. Visit various pharmacies to get better rates and offers. Compare the price and then buy the phentermine pill which also provides free prescription.

Before buying the phentermine pills make sure that you have consulted your physiotherapists and doctors. Why go for a physiotherapist? It is required because after you take phentermine you would be required to carry out functional exercises and follow an effective diet.

The physiotherapists would examine your health status and provide you the appropriate dose of phentermine. It is usually 37.5 mg but it is not recommended for pregnant women.

source : http://shine.yahoo.com