Healthy Diets Help In Weight Loss

A lot of people need to maintain healthy diets to lose weight fast. Experts offer a lot of options but the key is to choose the most effective and yet relatively economical regimen. The basic thing to keep in mind when selecting a fast diet to lose weight is to take on one which you can sustain for an extended period. It is even better to listen to testimonials or confirmed success stories from friends, relatives and prominent personalities.

Before anything else, it is necessary for people who want to go on a dietary scheme to consult a doctor and ask of there are no harmful effects in their slimming plans.

Here are some valuable pointers in connection with going through healthy diets to lose weight fast:

Drink enough water since it can expel unwanted contaminants and makes a person feel in good physical shape. Begin the day with a glass of water before anything else to trigger off your digestive fluids and lubricate your internal organs. Drink a glass before eating so that you will feel satiated even without having taken any solids yet. Finish your meal with another glass.

As much as possible, turn away from sodas and other bottled carbonated beverages. These drinks are filled with sugar which indicates more calories. If ever limit yourself to diet sodas.

Take more of watermelons and tomatoes because these contain almost 95 percent of water. It makes you full without the danger of adding up pounds.

Fresh fruit is better than fruit juices again because of the former's natural sugars and fibers which are badly needed by the human body. Fresh fruit juices would be the best alternative because these do not have any artificial flavors and coloring chemicals.

Foodstuffs that can serve as a fast diet to lose weight are fresh fruits because of the presence of more fiber. Again, the following are additional words of advice that can surely help in your nutritional program:

Step up your fiber ingestion and consume a lot of vegetables since these make up bulk of the healthy diets to lose weight fast.

You need to eat judiciously which means that you avoid eating for the sake of eating. Be very careful in what you consume since there are side dishes that can be heavy than the main course itself.

Refrain from consuming sugary items like desserts, cakes, pies and chocolates because these denote more calories.

Maintain affixed schedule in eating and eat only when you are starving. Do not take snacks and avoid junk food because of the fat and calorie content.

If you are committed to a fast diet to lose weight, buy lean meat and fish. The omega-3 polyunsaturated fatty acids in ocean fish are frequently lacking in our diets so make it a point to serve seafood two or three times per week. Baked fish and chicken are healthier than fried red. Stay away from processed meats like hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don't want in your body. Rather, eat a diversity of foods with the vitamins and minerals you need to be hale and hearty.

At IMJuicing learn how to make green drinks, how to make green smoothies and juice easily, its benefits and the proper ways of doing it fast.

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The Good Fat, Bad Fat Debate

Yes, the battle is raging, and it almost seems like every day a new food enemy rises to the forefront. From bacteria on our veggies to arsenic seeping into the soil of our rice. Trans fats, carbs, red meat... it gets a little confusing as to what exactly is healthy food. With all of the diet hype, and the crazy news stories, it gets pretty overwhelming as to what is real fact. Still, the bad fat good fat debate is one of the hottest debates and fueled by real facts.

First, the good news. Some of the best fats we can eat are olives, olive oil, fats from nuts and seeds, fats from fish, and fats from dark green leafy veggies. These fats are often referred to as Omega-3's and they are great for your body. Eating beneficial fats has great long term healthy effects.

Saturated fats are also beneficial in the form of stearic acid which is used to repair cell membranes. This fat is found in beef and (drum roll please...) dark chocolate. We can also find saturated fats in farm butter and eggs. If we choose natural, grass fed, and organic varieties of these they are good for lowering triglycerides (LDL), boosting good cholesterol (HDL) and aiding in calcium absorption. Definitely some good fat, and great alternatives for not using the "bad" stuff. Yeah!

And in the other corner... we have the trans fat family. These nefarious fats are the result of hydrogenated oils (where hydrogen is forced into oil to keep it from spoiling on the shelf). These fats include both partially hydrogenated and hydrogenated oils. Consumption of these fats in crease the risks of obesity, clogged arteries, heart disease, diabetes, stroke, cancer, immune system dysfunction, and birth defects. Trans fats also increase bad cholesterol (LDL) and decrease good cholesterol (HDL). Does that make you sit up and take notice? Really, eating trans fats is like ingesting a time bomb. Are you wondering how to defeat this heavy weight? Easy... cut out all commercially processed foods. From McDonald's to the grocery store... things like fast food, cookies, crackers, chips, cakes, pies, shortening, breads, and even margarine. Do this, and you will remove 75% of the average daily American intake of trans fats.

Just a side note - homemade baked goods are different! They are typically without hydrogenated oils. If you use real butter, and other healthy ingredients baked good are a healthy treat in moderation.

Jamie Gaddy, Ed.D. has been an educator for over 15 years educating both children and teachers. As an educational consultant and author she enjoys encouraging busy moms to live healthy. If you are interested in fitness for busy families visit her website at http://www.momfitnow.com/.

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Juice pH and Why the Right Alkaline-Acid Levels Are So Important

pH (potential of hydrogen) is a measure of how acid or alkaline a solution is, 7.0 to 7.5 is the narrow range your body's acid and alkaline levels need to be in for reasonable health and in the range of 7.35 to 7.45 for best health. In fact you don't need to go too far outside the 7.0 to 7.5 range for health related problems to start.

A urine test that is less than 6.8 shows you are becoming too acid, and a urine test reading over 7.5 means you are becoming too alkaline. When your pH goes too far into the acid range cells will become poisoned by toxic acidic waste causing many cells to die off. This cell die off will lead too catastrophic illness.

High acid will cause the onset of health problems such as these:

and many others modern health issues, including digestive disorders.

Bladder problemsCardiovascularCancerGERD(acid reflux)HeadachesJoint painMuscle achesObesity

Modern diet is acid

Our modern diet tends to be in the acid range. Recent research shows this acid diet is at least partly responsible for many modern diseases. What you eat and drink creates your body's acid alkaline level.

When your pH goes into an acid state your body does whatever it has to in order to get back to an alkaline state. Your body will use up its supply of minerals such as calcium, magnesium, potassium plus others to neutralize excess acid and flush it from your system. Robbing you body of these essential minerals causes other problems such as osteoporosis, arthritis and varies other health issues.

The best and easiest way to keep your pH in the healthy alkaline zone is to be sure you are consuming the right foods that help alkalize your body. When eaten fresh fruit and vegetables are alkaline, but fruit juice can often be acid. Vegetable juice on the other hand will usually be alkaline. Fresh vegetable juice drank regularly is a simple way of keeping your pH on the right side of 7.0.

Obviously some vegetables are more alkalizing than others so here is a short list of the most alkalizing vegetables to get you started in the right way.

Some of the best alkaline-forming Vegetables:

* Alfalfa (sprouts)

* Broccoli

* Beets and beet tops

* Brussels sprouts

* Cabbage

* Cantaloupe

* Carrots

* Celery

* Chard

* Cucumbers

* Garlic

* Parsnips

* Radishes

This is not a complete list of alkaline-forming vegetables, but is just a sample of those vegetables suitable for juicing that will also be useful in keeping acid alkaline at healthy levels.

Charlie Gilliland author and webmaster of makefreshjuice.com. Visit this site now to learn more about the benefits and more of making your own fresh juice at http://makefreshjuice.com/

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Lactose-Free Ice Cream: The Enjoyment for Lactose Intolerant People

As the name implies, lactose-free ice cream is a type of ice-cream that does not contain lactose or one which lactose content has been reduced or eliminated in some way. This ice cream provides an opportunity to lactose intolerant individuals to continue enjoying this popular dessert.

A lot of people suffer from the symptoms of lactose intolerance. This condition is the outcome of the body's inability to break down and digest lactose, a sugar found in milk and milk products. If lactose is not digested well, it will ferment in the lower portions of the intestines, triggering a host of symptoms and discomforts. Basically, for it to be broken down and digested, the cells of the intestinal lining should be able to produce enough lactase enzymes. These enzymes will break down the lactose into two simpler sugar forms: lactose and galactose, which can be digested more easily.

Ice cream needs milk and cream to be developed. However, intolerant individuals who have higher levels of intolerance may not be able to eat ice cream because their symptoms may just be triggered. This is definitely a sad ordeal. However, because more and more people are reporting torments from lactose intolerance, food manufacturers, especially those that offer dairy products and ice cream, have realized the need to develop products for the growing target market.

Lactose-free brands began to invade spaces in grocery freezer displays.

To produce this product, the milk and cream that will be included in the recipe should be lactose-free or lactose-reduced. This is the most efficient and most common way of creating lactose-free dessert. Although it is naturally more expensive than regular ice cream, you can be assured that it will not trigger your lactose intolerance symptoms.

Another way of creating this product is the addition of the lactase enzyme during the processing. In this method, regular milk will be used but lactase enzymes will be added and it will work on breaking down lactose even before the dessert is served before you. Meanwhile, some manufacturers of lactose-free products also make use of milk substitutes such as coconut milk.

You can actually create your own treats at home. There are recipes online that you can use and follow to come up with your own ice cream. The basic recipes will do - all you have to do is substitute what needs to be substituted. For instance, instead of using regular milk, you may purchase lactose-free or lactose-reduced milk. You may also choose from the several milk substitutes available: coconut milk, soy milk, almond milk and rice milk. However, be careful with how you measure these substitutes because they are of different consistency and texture than regular milk.

To ensure that your homemade dessert is nearly 100% lactose-free, substitute the cream with lactose-free products as well. Besides these type of creams, you may want to consider a non-dairy whipped cream or topping.

All in all, to be sure that you don't go through the troubles brought about by lactose intolerance, make it a habit to check the labels. Check if the product you are purchasing contains milk or lactose. This way, you will reduce the incidence of consuming lactose-filled products that will trigger the discomforting symptoms.

Jerry Angeles is a Lactose-Free expert. For more information on Lactose-Free Ice Cream, visit http://www.whatfoodsarelactosefree.org/.

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The Healthy Benefits of Cinnamon

We are all familiar with cinnamon, the delicious and versatile spice that is often commonly used during the holiday season. It is added to many desserts and it is readily available on the spice racks of most grocery stores. But cinnamon also has a centuries old tradition as a natural remedy with many health benefits. In Indian medicine known as "ayurvedic", it is used to naturally increase the body's circulation. In Chinese medicine it is often prescribed for colds as it has a warming effect in the body. Cinnamon has been used and can be beneficial for colds, nausea, digestion and diarrhea.

There are even biblical references to this ancient spice where it was used in the form of an anointing oil. Greek and Roman cultures used cinnamon to alleviate digestive issues. An interesting historical event occurred during the 1918 Spanish flu outbreak which involved workers at a cinnamon factory that seemed to be immune to developing this deadly flu. Research and clinical studies are continuing to be conducted to see how this spice may help protect against a variety of viruses.

Balances Blood Sugar: Cinnamon has been shown to help keep blood sugar levels stable. People who have diabetes may benefit from this spice because of their blood sugar spikes which can cause serious health problems. In fact the American Diabetes Association recommends cinnamon to diabetics to help control their insulin levels. A recent study conducted in The Journal of Diabetic Medicine found that participants given cinnamon supplements had better blood sugar balance than those who only received prescription supplements for this condition.

Anti-Inflammatory Benefits: Cinnamon may have beneficial effects on inflammation in the body. The active ingredient in cinnamon known as "cinnaldehyde" helps to prevent blood platelet clotting which protects the heart. This anti-inflammatory effect makes cinnamon a very heart healthy spice to incorporate into your diet. Cinnamon contains the mineral manganese, fiber, iron and calcium. Fiber is helpful constipation or diarrhea. It may also be helpful to high cholesterol levels.

How to use Cinnamon: You can use it as either a ground spice or as a stick. The sweet smell of cinnamon indicates that it is fresh. It is preferable to use organic cinnamon as this would not be irradiated and would more likely have a higher vitamin c content. You should store the cinnamon for no more than six months in a cool environment.

There are many ways to enjoy cinnamon. If you are feeling under the weather you can make a delicious tea and add a little fresh ginger as well. Cinnamon toast is a delicious morning treat on healthy wheat bread with a drizzle of honey and olive oil. Cinnamon sticks can be simmered for teas and hot beverages such as warm milk and honey. For entrees you can sprinkle a little on vegetables, grilled meats, beans, curries and rice dishes.

Anti-Fungal and Anti-Bacterial: Numerous studies have shown that the oils in cinnamon possess anti-fungal and anti-bacterial qualities. Many people use cinnamon for conditions such as yeast infections and head lice.

Healthy Brain Activity: The sweet scent of cinnamon has been shown to stimulate brain activity. A recent study determined that smelling cinnamon actually promoted better cognition in areas related to memory, attention, alertness and computer related tasks. These brain boosting effects has led to further research being conducted to see how cinnamon may help those who suffer from cognitive decline such as the elderly.

Precautions: As with any supplement you must always consult with your medical doctor before using, especially if you are currently taking prescription medications as there may be interactions. Never substitute an alternative approach for medically supervised diabetic management. Also cinnamon can be toxic in large doses so only use sparingly as a spice and not on a daily basis. Do not substitute cinnamon for the current prescriptions you may be taking. Enjoy the flavor and the health benefits of this delicious spice.

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Is A Raw Vegan Diet Right For You?

If you are a believer in Ayurvedic or Traditional Chinese Medicine, you are likely familiar with the concept of all of us having different physical constitutions.

The short explanation of this is that we have various body chemistries that react to environmental, dietary, and other stimulation differently.

The differences may be slight but they can have a very profound impact on us.

One of the situations in which body constitution seems to weigh very heavily is in our dietary choices.

Over the last few years the concept of eating all raw, or a raw vegan diet, has become more and more popular

For some, the advance preparation of foods made mostly of nuts to replace carbohydrates - or sometimes meat - are a significant part of their dietary efforts.

While we believe that a plant based, natural, and organic diet is one of the healthiest diets a person can eat, we don't believe that something as specific as a raw vegan diet is right for every single person.

If someone is living that lifestyle and they are thriving, that is great. They have found something that works really well for them.

But what about those who struggle with that kind of diet? Those who have heard about all its great benefits but have found it difficult to implement and maintain because they find themselves feeling drained?

If you have found yourself in that position, you may want to consider the possibility that what you are trying isn't right for you.

You can also get advice from others who are successful with that type of diet and see if there is something that you aren't eating that could help you.

But if you keep finding that this type of diet isn't right for you, that's OK.

Optimum health is reached by many via changing to a raw vegan diet. And there are other ways in addition to that.

As I would say to anyone who is on a specific dietary path - be it the Paleo-diet, Macrobiotic lifestyle, you're average health conscious omnivore, or the standard American diet - if you are feeling great and like what you're doing then keep it up.

But if you don't feel good, its time for a change. Don't feel bad about that.

Just because it works for someone else, doesn't mean there is something wrong if it doesn't work for you.

My friend Tiffany is a well known personal trainer and nutritional consultant and has been a raw vegan for over 9 years. In her words, "This is just something I do. Just like you naturally drink water, I naturally eat raw vegan. It's not a struggle because its right for how my body is. Not everyone has the same body. So a raw vegan diet isn't for everyone. And that's OK. You can be healthy on different kinds of diets."

One other thing I'll point out is that if you are someone who has been on the standard American diet for a long time, and you are trying to make a full on lifestyle makeover to a diet that is on the other end of that extreme, and you are finding it very difficult - it may help to make the switch in a more gradual fashion.

I've seen people go from 0 to 60 with their health efforts over night and they seem to have a much more difficult time making a long term change than those who have a plan that they follow step by step.

Stay physically active, eat as many organic and natural foods as possible, drink lots of water, take your herbs, and your body will tell you what it wants and what to keep out of it.

Stick with supportive positive people who have gotten themselves to a healthy place, and you will find what's right for you.

Nick Brown is a Certified Nutrition Specialist and write for Chakra 4 Vegetarian Restaurant in Phoenix, AZ. Visit our website to sign up for our newsletter and get FREE tips on vegetarian lifestyle, organic living, and natural healing. Click here --> Phoenix Vegetarian Restaurant Newsletter

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Health and Nutrition Facts

There are a great number of health and nutrition facts that are a "given". We are all aware of the many rules that have been handed down for generations about nutrition, but we ignore them. We know, "You are what you eat!" but we eat snack cakes and doughnuts and drink soda pop and chow down on corn dogs, anyway!

The very unfortunate thing about this is that the more we do it, the more we want to do it. Processed foods have an addictive quality that just causes people to never be satisfied. Eating poorly leads to lethargy and poor health that lead to even more lethargy and poor health. It's necessary to break the cycle and introduce whole nutrition to get our bodies clean, active and performing at optimum levels.

People often think that it's too much trouble to eat whole foods. Processed foods are pretty much pure poison, but they're cheap and convenient - or at least that's how they are marketed to us. However, if you take a step back and look at the hype, you are bound to see the truth. Even though a lot of preparation of processed foods has been done for you, a lot of that preparation consists of things you would never choose to do yourself, such as the addition of chemicals, artificial colors, central nervous system wrecking hydrogenated oils, and diabetes producing high fructose corn syrup.

Whole foods are truly convenient! Fresh fruits and vegetables come in handy, natural, often consumable packaging. Preparing the most healthful whole foods takes the least amount of work and cooking for the greatest amount of nutrition and true, wholesome flavor. Although whole foods may cost a little bit more to buy, you will surely see your doctor bills reduced when you change your diet from ground up chemicals and additives to simple, pure, whole food.

When you eat processed foods, your body has to struggle to try to get rid of all the junk that's ground into processed products. On top of that, your body has to try to sustain life on a severely depleted level of nutrition found in dead ingredients. This is a drain on your energy that causes you to just want to sit around and do nothing. The more inactive your are, the lower your metabolism level will be and the less calories you will burn. That's a great recipe for obesity, depression and poor health.

When you eat whole foods, your body works hard in a wholesome, healthful way. It gets natural exercise from processing whole natural foods and reaping every bit of nutrition and energy available. When you eat fresh fruits and vegetables, whole grains, nuts and other high quality protein sources, you are eating foods that are filled with life and that give you life. That spark of life will give you energy and make you want to get up, get out and live your life.

We all know, "You are what you eat!" So which would you rather be, a sluggish sack of chemicals and additives or a living, vibrant being filled with life?

Dr. Gladys Alvarez has spent over forty five years working in different Medical Fields to include Surgical Oncology, Research on Aids at one of our most prestigious universities as well as has been a correspondent who has traveled extensively around the world studying different lifestyles, cultures and their nutritional habits because she is committed to educate the consumer as to the benefits of living a happy, healthy lifestyle through fitness and weight loss. If you have found this article helpful, please visit my website at http://www.drkool.com/ TODAY!

Copyright (c) http://www.gladysalvarez.com/ All Rights Reserved Worldwide.

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The Truth About Juice

So what's the truth about juice? With all the information available today about the dangers of sugar in your diet, it amazes me how people still think fruit juice is a healthy option for hydration when on a healthy weight loss diet. Fruit is full of essential vitamins and minerals so it only seems logical that "fruit juice" would provide the same benefits as having an apple with lunch or enjoying a grapefruit at breakfast. I'm here to tell you that you might as well pop a multi-vitamin and enjoy a soda pop, because it's pretty much the same thing if you are trying to lose weight. Don't take for granted the amount of sugar you are consuming each morning you pour yourself that big glass of OJ.

Now some people may argue, "I only drink unsweetened, organic juice. It's made from all natural ingredients". Well I've spent a significant amount of time reading over the labels of almost every kind of juice product available from the big-box grocery chains to the organic markets and they all came up the same...loaded with SUGAR. If you still doubt me, do some research yourself. Next time you are in the grocery store, grab a 2 liter bottle of Pepsi and compare the sugar content to an equal serving size of orange juice. What's even more important to pay attention to is that every gram of carbohydrate contained in the juice comes directly from sugar.

At this point you are probably asking yourself, "If every gram of carbohydrate comes from sugar in fruit juice, than the same must be true of fruit, right?" The answer is YES, but whole fruit can still be considered a favorable option for a carbohydrates because it also contains plenty of fiber that gets lost in the process of turning that whole fruit into juice. On top of that, the vitamins available in the whole fruit are reduced almost as soon at the juice is bottled and continues to diminish once it is stored for any amount of time.

So what in the world are you supposed to do if you just can't live without your juice and you are on a weight loss diet? I've always advocated against deprivation. If you really love a certain type of food (or drink) there is no reason you should have to completely eliminate it from your diet. Here are a few strategies to help you get your "juice fix" and still stick to a healthy eating plan.

1. Drink the juice, pass on the dessert. If you are trying to manage your weight and don't want to give up the juice, you need to make it part of your eating plan. Water and "black" tea are the only liquids that you can consume in unlimited quantities when sticking to a healthy lifestyle. You should be consuming no more that one glass of fruit juice per day and ideally it should be one with no sugar added. In addition, you may have to give up something else to replace the extra sugar your adding to your eating plan. That could mean passing on the frozen yogurt or fruit salad later in the day so you need to decide what's worth keeping and what you can live without.

2. Purchase a quality juicer and make your own juice. When you are on a healthy weight loss diet. There are tons of delicious and nutritious juices available when you make your own. Another benefit of using a juicer is that you will be able to get all the nutritious vitamins and minerals from the fruit because you can consume the juice right away. It's a good idea to limit your serving size to 4 ounces of fresh juice while mixing it with 4 ounces of filtered water. You can also take advantage of juicing vegetables alone or with your fruit. This will keep the sugar content down and is a great way to get children to get their daily serving of vegetables! Also remember it is always best to drink the juice right away. Try to avoid making a lot of juice and keeping it for later. It will start to oxidize only a few minutes after you put it in the refrigerator and you will lose the benefits of the vitamins and minerals that are available when you drink it fresh.

3. Get creative! You can start to wean yourself off of drinking regular juice by creating new drinks options that taste great, but dilute the amount of sugar you're consuming. Similar to the way you would slowly reduce the amount of salt you add to your food, you can dilute juice a little at a time so you don't really notice the missing sugar. Slowly reducing the amount of juice and replacing it with water is the obvious answer, but you can also consider mixing your juice with regular and herbal teas. Eventually you will find that drinking the full concentrate of juice is just too sweet. Here is a great recipe you can try:

RASPBERRY TEA LEMONADE
- 6 bags of raspberry herbal tea
- 96 ounces boiling water (approx 2.5 litres)
- 30 ounces of fresh organic lemonade (approx 1 litre)
Pour the water over the tea bags in a large pot. Leave the tea bags in the hot water until cool. Remove the tea bags, transfer the cool tea to a serving pitcher and add the lemonade. Keep the mixture in the pitcher or transfer to individual water bottles and refrigerate. Enjoy!

The best weight loss program always reduces the amount of sugar in your eating plan. Ensure you stick with the right weight loss foods if you are trying to lose body fat.

For more information on the best weight loss programs for women, go to http://weightlossdietplanforwomen.net/

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How to Save Your Family From Cancer by Growing Organic Food Anywhere Practically Free

Cancer rates are on the rise. Disease over all is on the rise. Why is this? I believe the causes are chemicals and stress. There are many ways to help with stress such as meditation, exercise, massage, hobbies, etc. Let's talk about chemicals. The US Government (FDA) allows 50,000 different chemicals to be in your food without being on the label, and 15,000 of them cause cancer. Do you think they are protecting you, or the corporations that pay to get them elected?

The first thing to do is to avoid processed food. Eat meat, fruits and vegetables, not fast food or boxed food. Do your best to buy organic meats. Meat can be full or hormones and preservatives (even chemical ladened food coloring). Buy organic, grass fed beef whenever you can. You want the cows (or buffalo) to roam pastures, eating what they were intended to. Grass fed beef is as high in Omega 3 EFAs as salmon. Grain fed, corporate farmed beef is high in Omega 6 EFAs and full of hormones. Chicken should be free range, organic. Corporate farms raise chickens in small cages. They spend their lives in their own feces. Do you want chicken marinated in feces? They also pump them with hormones to get the breast to grow. Corporate farmed chicken look deformed. Is this what you want to eat? Free range chickens are allowed to roam and fly (a little at least) the way nature intended. This applies to turkey too. Also avoid farm raised fish. They are also fed unnatural food and penned into small areas where disease can spread easily. Wild caught is always better.

Fruits and vegetables are sometimes genetically modified. They are usually caked in pesticides. Pesticides generally are poison. Washing your fruits and vegetables do help, but much of the chemicals soak in through the skin. Can't wash that off! The simple solution is to grow your own. Many people have their own gardens. That's a good start. You need to make sure your seeds are organic and don't use pesticides. Of course, this can only be accomplished in season. There are better ways. Build a greenhouse! I like geodesic dome greenhouses. They are strong and easy to build. Once you have a greenhouse, you can grow year round. At that point, you have to decide how you will grow your food. Hydroponics are good. I think aquaponics are a better choice. Aquaponics use water tanks, with water and fish in them. The plants are grown on top. The plants feed the fish, an the fish feed the plants. You get fruits, vegetables and fish to eat! Aquaponics also grows 10 times more food than conventional gardens in the same amount of time, or less!! Of course, you can't do this in an apartment.

So, what do you do in an apartment? The answer is window farms! There are a lot of free plans on the internet on how you make your own window farms. You can grow a plenty of food that way.

Many are talking about coming bad times where food may be very hard to come by. I don't know what will happen but, if you're growing your own, you'll be a lot better off!

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Thanksgiving fun for kids- kids can help cook and learn about seasonal foods

Get kids involved in Thanksgiving planning and cooking

Most young children enjoy being a ‘helper’ and its a fun way to spend time together. They also enjoy cooking and will be proud to share the healthy dish they helped prepare for Thanksgiving.

As you prepare for Thanksgiving you can use this time to get kids involved and teach them about new foods and healthy eating.

You can teach them about the food groups with our colorful food group printable, show them the new My Plate , or read about healthy foods that were available to the early American settlers.

It can also be fun to discuss the seasonal and local food that was eaten at the first Thanksgiving, print some of our Thanksgiving nutrition activity pages, and for a special treat take an interactive online Plimouth Plantation tour and learn about the very first Thanksgiving together!

There are plenty of fun ways to get kids involved with preparation and cooking for Thanksgiving

Kids can:

Help come up with the menuFind items on the grocery listFind different colored seasonal vegetablesWash vegetables and fruitsHelp measure and mix ingredients or cook a recipe togetherAdd fresh fruits and vegetables to plattersHelp set the tableMake cute decorations- try this idea: trace your child’s hand on colored paper and help them write notes of thanks to each guest, hang the colored hands with ribbon or yarn on chairs.Fun bilingual Thanksgiving activities for kidsSee our Kids Cooking printables and visit The Kids Cook Monday for great recipes to make with kids!

Print Kids’ Fun Cooking PDFs from our Website- Nourish Interactive

Guide to Cooking with Kids (Spanish)

Food Groups Grocery List (Spanish)

Kids Cooking Vocabulary (Spanish)

Food Safety Tips for Kids (Spanish)

You may also be interested in:

Kids’ healthy conversation card game- print out our fun conversation cards to get the whole family talking about healthier choices!

A Little About Portion Control- from our healthy family food guide

Myth or Fact Thanksgiving Quiz- from Plimoth Plantation

Thanksgiving Food History – We’re Missing the Seafood by Cape Cod Today

Meatless Monday Thanksgiving Project- Great main course vegetarian recipes, vegetables side dishes, and desserts!

Food List source: Newton KS Public Schools Wayback Machine Archives

This entry was posted on Wednesday, November 16th, 2011 at 2:35 am and is filed under Holiday Nutrition Fun, Holiday eating. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.

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Fun Healthy Holiday Cooking With Kids- Tips, Recipes and Printouts

The holiday season can be a great time to teach kids about healthier ingredient options. As we plan for holiday parties and family get togethers we can show kids that having a fun time is not about sugar and that there are many foods that are fun and festive and healthy!

Visit our resources for below for healthy holiday food tips, fun ideas to get kids involved in cooking , kids cooking printables to help kids learn about cooking vocabulary, kitchen safety with fun free printouts to keep them learning and busy in these days before Christmas.

We also have a nutrition article for parents about healthy holiday snack and appetizer recipes and we think you would enjoy some recipes from Kids Cook Monday!

Get your chef hat…. you and your little kitchen helper will be cooking up some fun this Christmas.  Spending some time in the kitchen cooking with kids is a fun activity that can get the whole family in the holiday spirit!

Enjoy this fun video that shows Healthy Holiday Gingerbread House and start exploring ways to make any recipe a bit healthier with our ingredient substitution charts (one for kids and one for adults1) and check out some resources and recipes below.

The Gingerbread House is decorated with Fresh and Dried Fruits, Nuts, Vegetables, Peanut Butter and Low Fat Cottage Cheese. The Peanut Butter makes a good substitute for the icing and the cottage cheese (drained) is used as snow and a dip. Make sure you put the cottage cheese on before you are ready to serve, since it is perishable.

For more information visit, Weighing Success Blog

Healthy Cooking Resources from our website “Nourish Interactive”

Nourish Healthy Kids- Cooking up Fun with Kids this Christmas season.by Maryam Malekian, MS, Registered Dietitian

Nourish Healthy Kids- Healthier Holiday Snacks and Desserts

Kids Cook Monday provides a kids int he kitchen toolkit, tips and recipes that are great for cooking with kids1

Free Holiday Cookbook for Kids PDF

See our Kids Cooking Page- for fun nutrition printables- kitchen safety checklist for kids, cooking vocabulary, word puzzles,  coloring pages, and activities

Kids Cooking Healthy Tips PDF

Make your recipe healthier printout activity for kids

Printable Healthy Ingredient Guide

Do you have a favorite recipe that you have made healthier by changing some ingredients or a fun kids in the kitchen activity for the holiday season? If so, please share it below!

This entry was posted on Monday, December 12th, 2011 at 9:59 am and is filed under Cooking with kids, Holiday Nutrition Fun, Holiday eating. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.

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Choices and Compromise- Eating Healthy on the Go with Kids in the Holiday Season

Guest Post | Fun Healthy Printables | Healthy Restaurant Food Choices Tips

The hectic holiday season is often a challenging time for managing kids’ food choices- there may be more ‘eating on the go’ at restaurants with limited healthy choices and holiday party foods that are high in sugar, fats and calories.

As part of our series on holiday eating tips for families, we are sharing guest posts from parents who offer suggestions that have helped them to keep their kids on track to healthy nutrition and physical activity during the holiday season, recipes, and fun nutrition printables for kids from our website.

Holiday excitement, more events, less free time and more stress can make it harder for parents to juggle meals and set limits on children’s requests for unhealthy menu choices. This is especially challenging when eating out at restaurants, traveling, or at holiday parties.

Eating healthy snacks, being active and planning for balanced meals while eating out, and healthier holiday party foods can help kids avoid the sugar overload high and lows. Eating healthy food and being active can help to make the season less stressful and healthier for the whole family.

With a little planning, intention (and some fun thrown in!) we can encourage our kids to eat healthier and avoid some power struggles about food choices during the holiday season. This series will cover practical strategies to help kids eat healthier balanced meals, snacks, holiday party foods and gift ideas that promote wellness.

Our first in Healthy Holiday Food Tips for Families takes a look at ‘healthy eating on the go with kids’  and restaurant food choices with guest blogger Dee Peak- mom of Cat a 9 year old. A blog diary from the field, as she takes steps to balance food choices on days when her daughter had to go to work with her.

Speaking of choice…

Because of my lack of child care for two days off from school this week, Cat had to come with me to work.  We have no cafeteria but there are plenty of restaurants nearby, so this means I had to plan ahead and discuss with Cat the choices for lunches at local restaurants.

Snacks are easy (nuts, popcorn, apple, whole grain crackers, cheese, or yogurt).  But lunch was tougher.  Ordering from a kid’s menu is almost like walk through a mine-field.  “Healthy” choices are usually in small quantities and the “Good” items (tasty but loaded with fat and salt) are in large quantities.

How to get a 9 year old to eat healthy on the go?  Choice and compromise.

Since I know it’s my responsibility to at least to promote a healthy lifestyle, Cat and I compromise.  Both days, we both found items off the menu we could share.

Since I also believe that most people know the difference between what is “good” and “bad” ordering off the menu really is simple. I’ve been teaching Cat about healthy choices and balanced meals since she was young. We’ve done this in conversations in the grocery store, in the kitchen, and at the dinner table. We have also discussed marketing of food and products since she was quite young to help her gain an understanding of this over time.

We both stayed away from heavily sauced/condiment-topped and fried foods, a vegetable was a must, milk or water as a drink.

Since most of us have McDonald’s of other fast food menus memorized, as parents we know are in for a fight if we try this.  But a little bit of compromise may go a long way.  Since companies are posting more of their menus online and at least trying to offer healthier choices, even looking up menu choices and figuring what would work out for a balance of healthy choices for everyone and discussing choices beforehand might make you feel a little bit healthier when leaving the table of a restaurant with your child.

What we ate:

Lunch Day 1: Kid’s Turkey slider- no sauce.  Sweet potatoes (tried to go for the Vitamin A vegetable food group for side dish).  She only ate half…and not the sugar/marshmallow side either. too sweet) with Corn bread.  Me- Some sort of “deli” sandwich with lettuce and tomatoes but no sauce either.  Milk for both. Not that great of a meal but the small portions helped.

Next day Lunch: Kid’s Menu had 3 baby back ribs + small baked beans. I had an amazing baby spinach salad with orange, cranberries, cherry tomatoes, and walnuts.  No dressing.  Waters for both.  Because we shared off each other’s plate, we both ate really well.  They offered a small sugar cookie as dessert. Whole thing under $20 and very filling.

Dee Peak’s Bio* a 36 year old married almost suburban mom, of a future lawyer who is 9 years old.  I’m more Roseanne than June Cleaver.  I’d prefer to watch “Martha Speaks” over “Martha Stewart” any day.  My husband and I both work 40+ hours a week including weekends in “professional”/controlled chaos companies.  Our daughter is only involved in a couple of after-school activities but we still find ourselves struggling for time.  I’m in awe of families with multiple kids- how do they do it?Perfect?  Nope.  Happy all the time and always get along? Nope.  Always make the right choice? Pffft!  I / we try.
In end in, all you can do is try to be good to yourself, to your family, and learn from your mistakes.(* Dee didn’t mention this in the bio she sent us, but she is long distance runner – training and participating in many charity benefit runs! )

Resources from our Website Nourish Interactive:

? Print healthy eating activity pages and bring on car trips or to restaurants for some fun! Choose from:

Healthy Goal Tracking pages- printables to help to encourage and track kids for healthy daily and weekly goals: balanced meals, healthy breakfast, more fruits and veggies, less sugar, healthy snack foods, or being active or limiting TV/screen timeMore fun nutrition pages for kids – printables that make learning about nutrition fun!

Plan Healthy Meals Tips for Dining out with your Child
Printable version with additional tips for ordering healthy foods at ethnic restaurants and delis.

? Talk to your child before ordering a meal, so that healthy substitutions are already agreed upon
? When ordering remember the new guidelines offered in the MyPlate icon – blog post about the new MyPlate
? Let your child know that they can ask for food items prepared a specific way. For example, salad dressing on the side, baked or grilled instead of fried, brown rice rather than white rice
?Find out if the restaurant has nutrition facts on their menu or website to help you to choose healthier options
? Discuss the menu and offer lower fat protein choices such as:  chicken, turkey,  fish, or vegetarian
? Agree on at least 1 healthy substitution with your child
? Decide ahead of time if you’ll be ordering a dessert- bring a few pieces of fruit to eat after dinner or prepare a dessert for when you return home. Or if you plan to order a dessert, make a plan that the dessert will be shared–this is a great way to have a treat, limit the portion size and enjoy the same food together.  *Try to order a naturally sweet dessert such as fruit pies or low-fat ice cream or frozen yogurt.

Use Portion Control:

? Ask for child’s size, even for á la Carte side order items
? Order the regular size and split the order and share it
? Avoid ordering extra large portions just because they are a deal!
? Avoid foods with the words jumbo, giant, super sized or deluxe in the name
? Share a meal with your child
? Order a full size meal from the regular menu instead of the kids meal, when the meal comes split meal in half to take some home for leftovers.

Make healthier food and beverage choices

See All 10 Healthy My Plate Tip Pages

?  If ordering a kids’ meal- Don’t be shy about making healthy substitutions even in Kids Meals (usually comes with a toy)
? Ask for fruit instead of fries or chips
? Drink nonfat or low fat milk or water instead of whole milk
? Choose water, milk or 100% fruit juice instead of soda
? Order prepared foods steamed, broiled, grilled, poached, or roasted- not fried
? Choose a regular size, single patty hamburger without cheese and mayonnaise
? Order a baked potato instead of fries
?Use salsa or mustard instead of mayonnaise
? Order salads with ‘lite’ or non-fat dressing instead of regular dressing
? Minimize the use of gravy, sauces and dressings; have them served on the side
? Look for vegetarian options on the menu- or use this tool to find a vegetarian friendly restaurant

Avoid or eat less of these breaded or fried foods (higher in fat and calories)
? chicken nuggets
? fried chicken
? fried fish sandwiches
? onion rings
? french fries

? Set a good example by ordering a healthy meal for yourself, and spend some time talking about why they are healthier choices!

Check back for more healthy holiday food tips, recipes, gift ideas, and ideas on how to encourage kids to be active during the holiday season!

Did you enjoy the tips from Dee or have your own strategies for eating healthier at restaurants, ‘on the go’ or holiday food choices with your kids? If so, please share a comment below, we love to hear from you!

This entry was posted on Friday, December 2nd, 2011 at 5:43 am and is filed under Eating out, Fast foods, Holiday Nutrition Fun, Holiday eating, Kids Healthy Eating Tips, Nutrition tips. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.

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Why Our Diet Is Killing Our Digestive Health

Have you ever wondered why today, after all our technological advancements there is now more sickness, more new diseases, and 80% of Americans are fat and obese as opposed to under 10% around the middle of the last century?

It's interesting when you think about it. When our ancestors from a century or two ago were here, there was no obesity and virtually no fat people, and many of our diseases were not even known to them, not because they couldn't be identified, but because they didn't get them.

People didn't sit at home or in an office most of the day and they either grew, killed or got their food from a farmer's bushel as opposed to a supermarket shelf.

Technology was put to use in the food packaging industry starting sometime in the 1940's. Food was processed in such a way that it could be shipped and stored safely and for long periods of time. What a great idea! No. That idea has created more problems and is why our diet is negatively affecting our digestive health.

How can processed food cause so much harm?

It's the man-made substances and chemicals used for making the food look, taste, and last longer. Our body is not made to digest chemicals and toxins. Every chemical and toxin we ingest creates a potential health risk for us, and we ingest some every day. Not just in the food but in the air we breathe.

Two of the worse things you eat
sugartrans fats

We get these in large amounts in almost everything we buy at the store. Man-made refined sugar products such as white and brown sugar, dextrose, malt dextrose, corn syrup, along with the list of artificial sweeteners, are causing havoc on our digestive systems by having a big negative affect on the immune system, which basically lies dormant after you eat even the smallest amount of sugar.

Sugar also destroys our minerals which are needed for many of the body's functions, specifically nutrient absorption. If your body does not absorb enough nutrients it will develop deficiencies that will lead to sickness, disorders and even disease.

Trans fats

The hydrogenated oils that food companies use in packaged foods contain dangerous amounts of fats that harden our arteries, clog our livers and deteriorate our heart health.

These dangers have been proven over and over but there are no government agencies that are doing much about it. The bottom line is that this is the cheapest way that food companies have to prepare their food products and will continue to do so.

You have a choice. Change your diet for digestive health instead of letting it cause you one of the many digestive diseases that have reached an all time high in our history.

Visit http://www.natural-digestion.com/ for information based on independent, and thorough research on one of our most important subjects; digestive health.

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Worksite Wellness - 8 Healthy Eating Strategies for the Next Office Party

I'm often asked how to make healthy food choices at office parties - especially when you know you will be faced with a smorgasbord of sugar, fat and endless carbohydrates during the holiday season. Hum. When isn't there a seasonal party? What about those tasty desserts and snacks that trickle into the office for every birthday, anniversary and graduation party? Or the leftover food from home nobody wants because it's too fattening for the family but not for your friends at the office?

Strategy is the key. Just like you need a good strategy to accomplish your work goals; you need a good strategy for accomplishing your food goals. The first step is to have one and stick to it. Planning ahead will not only helps you survive, you will feel good knowing you are in control of your food - instead of your food controlling you. If you completely blow your eating plan remember to enjoy the celebration then the very next meal plan to eat a big salad loaded with fresh fruit, veggies and nuts to get you moving in the right direction.

Here are some tips to help you maintain a healthy weight -- while still celebrating office parties to the fullest.

1. Make a Policy

At many companies the employees are getting together and implementing a "healthy food" only zone. Just like many of the schools, no sweets aloud. Instead of celebrating everyone's birthday separately with cake and ice cream have one big celebration once per month. Instead of cake and ice cream everyone brings a healthy snack to share. It's still celebrating with food and friends. What could be better?

2. Plan Ahead

Never go to a party hungry. Bring a snack to work and have it about 30 minutes before the party is set to begin. Looking for ideas? How about an apple or a handful of walnuts, celery with almond butter? Chase your snack with a big glass of water with fresh lemon. It's good for the digestion and fills you up.

3. Bring the Plates - Think Small

Does everyone bring a dish to share? Potluck style parties? Then be the one to bring the plates and think small! Not only will you take less food you'll be able to make more trips giving you the feeling of eating more than you really are. So use the small plates, the dessert size. Serve yourself small portions and take small bites. Chew more. Some health experts teach your mouth is like a mini juicer. Chewing your food 100 times to make it into a liquid. Carefully chewing your food increases the ease of digestion as it goes down and makes your food last longer on your plate. Studies have shown that people eat more simply because more is on their plate.

4. Bring Your Own Food

No need to worry about what foods will be at the office party if you bring a dish to share. By bringing your own food you know there will be at least one healthy dish for you to choose from. Fruits and veggies are easy to transport, need no refrigeration and don't spoil quickly. That makes bringing a fresh fruit and veggie plate to share and excellent choice. Or how about a big green salad loaded with fresh organic fruits, veggies and nuts? If you are looking for a recipe for a yummy healthy lite salad dressing try this one: cup extra virgin cold pressed olive oil, cup organic apple cider vinegar, cup fresh squeezed lemon, 1 teaspoon of lemon zest, salt and pepper to taste. Pour the salad dressing over the salad just before serving. Toss.

5. Enjoy Your Favorite Foods

What is your most favorite item at the party? Eat that. If you don't love it, leave it. Especially when your favorite food is a carbohydrate loaded dish eat just a little. Portion control of these foods is the strategy here. Add in as many healthy choices as you can. It's important to always eat something healthy when eating something well, not so healthy. It's all about balance.

6. Keep a Track Record

Keeping track of the foods you eat will help you stay on the road to better health. Writing down what you are eating brings into you attention what you are eating. Many of us unconsciously eat. Meaning we don't really know when, what or how much we eat in any given day. Don't believe me? Then what did you have for lunch day before yesterday? Any easy way to keep track is to make a list of the foods I want to eat then "check off" the good foods as you eat them. For example the list would include 3 fruits, 4 vegetables, 2 oz of nuts, 36 grams of fiber etc. This method reinforces the feeling of accomplishment and let's you know what else you need to eat to meet your goals.

Keeping a journal is another method of keeping track. When using a journal to keep track of not only the foods you do eat but how you feel at the time you are eating them. Keeping a journal helps to keep you accountable and more aware of unconscious eating that sabotages you're eating strategy.

Trying to lose weight? There are many studies that address the weight loss benefits of writing down what you eat. Some say writing down what you eat can double your weight loss. Weight Watchers has built a weight loss program around writing down what you eat, keeping to a list of goal foods and weekly weigh-ins. According to Weight Watchers those who documented food, drinks and exercise every day lost twice as much over six months as people who did so occasionally or not at all.

7. Eat More Fruits and Vegetables

Fruits and vegetables are low in calorie, fat busting, anti-aging and will keep you healthy. When your diet is filled with fruits and vegetables you wake up better sleep better, more energetic and sick less. If you are wondering what the new dietary guidelines are for fruit and vegetable consumption are here is a website for you www.fruitsandveggiesmorematters.org When you over eat at the office or anywhere else be sure to "rebalance" your digestive system and keep food "moving" along by adding in a wide variety of fresh, raw, organic fruits and vegetables.

Along with anti-oxidants, minerals and vitamins found in vegetables fiber is critical to a smooth functioning digestive system. When you eat more fiber you avoid issues with constipation. Vegetables can help you lose weight, fight disease and become much healthier. Vegetables highest on the antioxidants and fiber are kale, spinach, tomatoes, carrots, broccoli, and cauliflower.

Fruits help to remove toxins that result from a diet of overly processed foods, artificial ingredients, alcohol, junk food, and more. Fruits that "cleanse and regulate" the system are apples, peaches, pineapple papaya and oranges.

Ramp it up by including antioxidant-rich fruits -- including blue berries raspberries, grapes, and cherries -- helps minimize the harmful free-radical damage that occurs after a meal. Eating caloric meals without antioxidant-rich foods like fruits and vegetables can have harmful effects over time. Take a whole food supplement

8. Take a Whole Food Supplement

The foods we eat are generally of poor-quality and have been stripped of important nutrients. Most of us don't consume enough fresh fruits and vegetables to keep our bodies healthy. Many of us get our whole grains from instant rice, refined wheat breads, pastas, and cereal. We eat a tremendous amount of prepackaged, pre-made meals. The Restaurant Association reports one-quarter of Americans eat at fast food restaurants each day. Americans are overfed and undernourished.

The foods we eat are not providing our bodies with the nutrition it needs to survive and be healthy. We are starving our bodies and we are sick. We suffer from diabetes, heart attacks, obesity, and the list goes on and on. Not all supplements are the same - only whole food supplements complete the nutritional gap. Whole food supplements are made by concentrating foods for use in supplements. The whole food supplement we recommend is Juice Plus+.

So there you have it. Eight quick strategies you can do starting with your very next office party.

Hum too many? Start with just one and then work your way up. When you just do one you are 1/8th of the way there! If you only do one strategy then you're 1/8th better off than if you do nothing! It's little changes that make a big difference when it comes to your health and wellness. Need some help? Seek the assistance of a dietitian, medical professional or a health coach to help you along your way.

Cindy Cohen is a Registered Nurse, is an expert author and recognized national speaker on the topics of health promotion, corporate wellness and business networking for fun and profit. Cindy has 35 years experience in nursing with a focus on wellness and disease prevention. As the Founder of C2 Your Health LLC, Cindy combined her two passions, health and business. Through C2 Your Health LLC, Cindy is able to provide accurate education on strategies that work to improve your quality of life through individual health coaching, customized corporate wellness programs and community events. Cindy's goal is to positively impact individual health and your company's overall wellness objectives. Cindy is the developer of C2 Your Health LLC's corporate wellness division Health-E 4 Life Worksite Wellness (Certified for the Indiana Wellness Tax Credit) and an award winning National Marketing Director with the Juice Plus+ Corporation, http://www.yourjuiceplus.com/. Cindy can be reached through her website at http://www.c2yourhealthnow.com/.

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Whole Wheat Bread Vs White Bread - Exploring the Myths Behind What Type of Bread Is Good for You

As many Canadians become more health conscious they are looking for more natural and wholesome food choices. Yet there are many misconceptions regarding baked goods, including the belief that there is no healthy white bread, whole wheat bread is always the best option and carbohydrates should be avoided. These misconceptions have led many people to choosing products based on perceived benefit or even swearing off certain products altogether.

When it comes to choosing bread options, there is no better source of information than the actual ingredient and nutrition labeling on package but below are answers to some of the common misperceptions regarding white and whole wheat breads and how they stack up in terms of nutrition.

Healthy White Bread Does Not Exist

This is a common misbelief held by many people. While some white bread is in fact made with less nutrient-rich bleached flour, there are healthy white bread options available made with unbleached flour making them a better source of vitamins and minerals.

Another myth is that white bread is devoid of nutrition. In fact, some varieties of this type of bread contain high amounts of iron (which aids the circulatory system in delivering oxygen throughout the body) and folate (which contributes to prenatal health).

Finally, many believe that white bread is high in carbohydrates and should be avoided. In reality, the human body needs carbohydrates to convert starches and sugars into energy and white bread averages on 1/7 of our required daily intake. Of course, the amount of carbohydrates this type of bread can vary by product so be sure to check the label and understand serving sizes.

Whole Wheat Bread Is Always a Healthier Option

Related to the myth that healthy white bread does not exist is the misbelief that whole wheat bread is always a healthier bread option. While whole wheat bread may be a better choice for some, it all comes down to personal nutritional requirements. In comparing labels, the major differences between white and whole wheat breads is that whole wheat breads generally have higher amounts of potassium, protein, iron and magnesium.

Myths Debunked: Bread is Good For You When Incorporated Into a Well Balanced Diet

We hear it all the time: a well balanced diet is the key to a healthy life. Besides pulling your daily recommended servings straight from the food pyramid, paying attention to your individual nutritional needs can make the difference between choosing foods that are just enough to sustain energy and foods that actually contribute to your overall health. Checking food labels for nutritional information and ingredients can prove that not all foods are created equal, but some foods perceived as unhealthy can actually be healthy options.

Weston Bakeries Limited is the manufacturer of baked goods brands including WONDER. For more information, including nutritional facts and ingredients for whole wheat and white bread varieties, visit: http://wonderbread.ca/products/breads.

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10 Ways to Boost Metabolism

Even before you start exercising, you can use plenty of tricks to eliminate visceral fat, improve your flab-burning metabolic process, and start losing weight fast.

1. Don’t Diet!
The Men’s Health Diet isn’t about eating less, it’s about eating more—more nutrition-dense food, to crowd out the empty calories and keep you full all day. That’s important, because restricting food will kill your metabolism. It makes your body think, “I’m starving here!” And your body responds by slowing your metabolic rate in order to hold on to existing energy stores. What’s worse, if the food shortage (meaning your crash diet) continues, you’ll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory.

Eat and Still Lose Weight! Try these 15 New Superfoods.

2. Go to Bed Earlier
A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat. 

3. Eat More Protein
Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, “The Underappreciated Role of Muscle in Health and Disease,” researchers argued that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend an amount between 0.8 and one gram per pound of body weight. Add a serving, like three ounces of lean meat, two tablespoons of nuts, or eight ounces of low-fat yogurt, to every meal and snack. Plus, research showed that protein can up post-meal calorie burn by as much as 35 percent.

Check Out These 5 Perfect Protein-Packed Gym Snacks!

4. Go Organic When You Can
Canadian researchers reported that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experienced a greater than normal dip in metabolism as they lost weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it’s not always easy to find—or to afford—a whole bunch of organic produce. So you need to know when organic counts, and when it’s not that important. Organic onions, avocados, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale or collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides. A simple rule of thumb: If you can eat the skin, go organic.

5. Get Up, Stand Up
Whether you sit or stand at work may play as big a role in your health and your waistline as your fitness routine. In one study researchers discovered that inactivity (four hours or more) causes a near shutdown in an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up—for example, while talking on the phone.

Try These 17 Shortcuts to Better Health

6. Drink Cold Water
German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed five pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass don’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

7. Eat the Heat
It turns out that capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to meals, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Check out these 26 ways to feed your body for better results.

8. Rev Up in the Morning
Eating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that those who skip this meal are 4 1/2 times as likely to be obese. And the heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly 3 pounds.

9. Drink Coffee or Tea
Caffeine is a central nervous system stimulant, so your daily java jolt can rev your metabolism 5 to 8 percent—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

10. Fight Fat With Fiber
Fiber can rev your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 grams a day—the amount in about three servings each of fruits and vegetables.

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Rethinking antioxidants

Antioxidant-rich products promise an easy way to stave off disease. Simply swallow two softgels daily or knock back a glass of goji-pomegranate juice, and the "supercritical" compounds will neutralize those nasty free radicals that threaten your health.

Such bold claims seem logical. There's good evidence that free radicals, or oxidants, are involved in certain illnesses, including cancer and degenerative brain diseases.

And when oxidants turn up in our bodies - it happens when we turn food into energy or are exposed to infection, smoking and other triggers - we fight back by producing antioxidants that can soak them up like a sponge.

Thus a theory was born: Maybe oxidation and disease can be prevented by eating fortified foods or taking dietary supplements containing plant-based antioxidants, which include Vitamins C and E, beta carotene and polyphenols (flavonoids).

But researchers now say antioxidants have been overhyped and widely misunderstood. Scientists haven't yet determined exactly how antioxidants work in our bodies; it's also unclear whether dietary supplements have any beneficial effect. In some cases, studies suggest antioxidants may cause more harm than good.

One recent study found that antioxidant compounds caused fertility problems in mice. Though popular among athletes, antioxidants haven't been shown to improve performance or speed recovery. On the contrary, supplementing with antioxidants may blunt the beneficial effects of working out. And while some dietary antioxidants may have a role in cancer prevention, excessive doses of some vitamins can aggravate illness or even cause it, researchers say.

"People should be aware that there is little to no data supporting the use of antioxidants to protect against disease," said cardiologist Toren Finkel, chief of the Center for Molecular Medicine at the National Heart, Lung, and Blood Institute.

Yet "antioxidants" remains one of the hottest buzzwords in the health and wellness industry.

Manufacturers have emblazoned it on everything from water and cereal to alcoholic drinks. Last year, hundreds of products with antioxidant claims were launched, and products containing the nutrients continue to be a strong area of development, said Carlotta Mast, editor in chief of newhope360.com, which tracks the market in natural, organic and healthy products.

In the U.S., sales of top antioxidant supplements hit $5 billion last year, up 2.3 percent over 2009, according to Nutrition Business Journal.

"Consumers have made an association between antioxidants and health," said Mast. "They have a general understanding that antioxidants help with free radicals, and they know free radicals are bad. So they see a functional beverage that's ‘rich in antioxidants' and think, ‘This will be healthy for me.' "

A natural by-product of eating, drinking and breathing, free radicals are an unavoidable hazard of living.

"Oxygen oxidizes our food to produce energy, and the oxygen is reduced, mostly to water," said biochemist Barry Halliwell, a pioneering researcher in free radicals and disease. But some oxygen winds up as free radicals, or unstable molecules that are missing an electron.

Desperate to regain its balance, a free radical will steal an electron from the nearest substance, whether it's cellular DNA, protein or fat. The theft alters the structure of the nearby victim, creating another unstable compound and triggering a chain reaction.

In response, our bodies naturally produce antioxidants that, like loyal bodyguards, defuse free radicals by donating electrons while staying in balance themselves - a system people can strengthen through regular exercise.

But aging and exposure to environmental stressors from sunburn to pollution make it harder to keep up with antioxidant production, said Amy Howell, an associate research scientist at the Marucci Center for Blueberry Cranberry Research at Rutgers University.

For example, X-rays create oxidative stress because "radiation splits the water to make free radicals," said Halliwell, a deputy president of the National University of Singapore. And "cigarette smoke is already full of free radicals that attack the lungs and other parts of the body."

Researchers have known for decades that diseases including heart disease, cancer, stroke and neurodegenerative disorders are linked to damage caused by free radicals. They also found that people who eat a diet rich in fruits and vegetables have lower rates of disease.

As a result, they hypothesized that taking antioxidants as supplements or fortified foods could decrease oxidative damage. But when antioxidant compounds were tested, the results were largely disappointing.

Beta carotene supplements didn't just fail to protect people against cancer; they increased the risk of lung cancer in smokers. Trials looking at cardiovascular disease, other cancers and strokes have been mixed, but most haven't found the hoped-for benefits. When Ironman-distance triathletes supplemented with vitamin E for two months, it actually exacerbated oxidative stress and inflammation.

Meanwhile, free radicals aren't necessarily always "bad." The oxidant hydrogen peroxide, for example, can help open blood vessels; removing it with antioxidant therapy can impair the body's ability to get oxygen to muscles.

There's also some evidence that what doesn't kill you can make you stronger: A little short-term free radical damage may actually activate pathways in the body that are protective in the long run, Finkel said.

"The real debate is whether we should let the radicals do their thing and not get in the way," said David Neiman, director of the Human Performance Lab at Appalachian State University. "Probably 90 percent of all people who exercise will do fine with a fruit- and vegetable-based diet. But those who engage in more stressful exercise - marathoners, ultra runners and Ironman triathletes - may need extra help."

Fruits and vegetables are best

Elite marathon runner Wesley Korir of Kenya is one athlete who swears by antioxidant supplements, which he believes have kept him healthy, allowing him to do faster workouts and recover more quickly. Korir, winner of the last two Los Angeles Marathons, takes several supplements, including a liquid product with acai, a fruit that contains antioxidants.

"I used to get infections; I was lacking the nutrition factor," said Korir, who garnered second place in Sunday's Bank of America Chicago Marathon.

Still, experts like Howell say individual supplements aren't the best way to get antioxidants.

Once ingested, they can lose potency or be inadequately absorbed by cells. The type of antioxidant, the type of food a person eats and even individual gut bacteria can affect how the compound works in the body.

Nieman's timeworn advice: To fight oxidative stress, exercise. And eat your fruits and vegetables.

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The A to Z(inc) of vitamins and minerals you need

MANILA, Philippines — Shopping for a multivitamin is like trying to hit a moving target.  Each supplement has at least 20 - and sometimes 40 or 50 ingredients.  Combined that with the evolving science (“Beware of excess vitamin E,” “Bones need more vitamin K,” “Don’t overdo vitamin A”) and the claims on the packages (“More energy-boosting ingredients!” “More cell-protecting antioxidant!” “Helps promote a healthy heart!”) and you’ve got the markings of a migraine.  That’s just the beginning.  How are people supposed to know if they need lycopene, lutein, ginseng, ginkgo, or digestive enzyme? No wonder “stress vitamins” sell so well! Here’s our guide through the multivitamin maze.

Vitamin by vitamin, here’s what you need, according to the Institute of Medicine’s Daily Value (DV) for each nutrient, which usually means the same as RDA or Recommended Daily Allowance.  Numbers are different for children, the elderly, and pregnant and lactating women.

Vitamin A. It comes in two forms. Retinol, found in egg yolks, dairy foods, and meat, is used immediately by the body. Beta-carotene, found in yellow, orange and green leafy vegetables, is converted into vitamin A in the body.  Vitamin A enhances vision, strengthens bones, teeth, and skin.  Recommended daily intake is 700 micrograms (or mcg.) for women and 900 for men (3,000 international units, or IU).  Too much vitamin A is highly toxic – regularly taking more than 10,000 IU a day can cause nerve and liver damage, dry lips and nails, hair loss, and might increase the risk of bone fractures.  Don’t get more than 4,000 IU or retinol or 15,000 IU of beta-carotene from your multivitamin pill (less retinol would be even better).  Instead, load up on beta-carotene-rich fruits and vegetables like carrots, cantaloupe, sweet potatoes and broccoli.

The three Bs – B6, B12, and folic acid.  Some studies show that B vitamins might help prevent heart disease and some cancers. Others disagree.  All three help us build new proteins, and folate helps the synthesis of DNA, B12 works with folate to maintain the nervous system.  Too little folate is a major cause of neural tube defects, such as spina bifida.  All women of childbearing age should take folate supplement.  Folate may also lower the risk of breast cancer in women who drink alcohol.  The recommended amounts are likely to change in the next few years as results come in from ongoing long-term studies.  Current recommended intakes are 1.3 mg. of B6, 2.4 mcg ofB12, and 400 mcg of folic acid.

The other Bs – thiamin (B1), riboflavin (B2), and niacin (B3).  Thiamin, riboflavin and niacin work together with other B complex vitamins to help turn food into energy.  These vitamins also help sustain the nervous system, skin and digestive tract. Low thiamin levels can result in difficulty in concentrating, depression and muscle weakness.  (Alcoholics are often severely low in thiamin). Riboflavin works as an antioxidant and deficiencies have been associated with migraine, cataracts and arthritis.  Niacin improves circulation and lowers cholesterol levels in the blood.  The DVs are 1.2 mg. for thiamin, 1.2 mg. for riboflavin, and 15 mg. for niacin.  (These are averages for men and women.)

Vitamin C. Vitamin C has been on the public radar for a long time as immune system enhancer and cold-fighter (necessary for healthy bones, teeth, and vessels).  There has been a lot of debate about whether extra-large doses do any good – and studies show no clear link between huge amounts of C and decreases in heart diseases, cancer or eye problems.  Because the vitamin is water soluble, you probably pee out anything beyond what your body can use.  DVs: 75 ng. for women, 90 for men, more for smokers.  Roughly 250 to 500 mg. saturates the body’s tissues, so more than that is probably excreted.  Taking more than 1,000 mg. of vitamin C at one time in a supplement may cause diarrhea.

Vitamin D. This one has been getting lots of attention as accumulating studies show that vitamin D helps protect against some cancers, including breast, prostate, and colon.  It also helps with bone strength. Current DV is 5 mcg. (200 IU) a day for adults 50 and under, 400 IU for people aged 50 to 70, and 600 IU (some experts say it should be 1,000 IU) for everyone over 70.  Those amounts include what you get from the sun, from salmon and other fatty fish, and fortified good like milk, breakfast cereals, and some brands of yogurt, margarine and orange juice. They also include the vitamin D that’s added to many calcium supplements.  Keep an eye open for news about this one. Vitamin D is fat-soluble and better absorbed when taken with food.

Vitamin E.  Study results are mixed in whether vitamin E supplements can help reduce the risk of heart disease, and the American Heart Association refuses to recommend it.  Large, long-term studies may help shed light on this question.  One complicated thing about this fat-soluble vitamin is that it comes in eight forms, and our bodies absorb some better than others.  “This highlights the challenges of evaluating vitamins,” says Brent Bauer, director of the Complementary and Integrated Medicine Program at the Mayo Clinic in Rochester Minnesota. “Just because something works in the diet doesn’t mean we can extract one part of it, take I in a pill and get the benefits.” Look for “mixed tocopherol” on the label. Recommended intake is 30 IU. Anything more than 1,500 IU can be toxic.

Vitamin K. This fat-soluble vitamin is essential for blood clotting and important for building bone.  Supplements are recommended for people who take anticoagulants and for postmenopausal women, but it is abundant in leafy greens and cooking oils. The IOM now recommends 120 mcg. a day, and recent studies suggest that 150 to 250 mcg. a day may be best to reduce the risk of hip fractures. Vitamin K can interfere with blood-thinning drugs like Coumadin, so people who take them should check with their doctor before taking a multi with vitamin K.

Calcium is essential for strong bones, and it also assists with blood clotting, muscle contraction, and communication within the nervous system. Adequate vitamin D and magnesium boost calcium absorption. Any adult who is not getting 1,000 mg. a day through dairy products, broccoli and other greens should take supplements, and people older than 50 should up their intake to 1,200 mg. Calcium comes in several forms. Calcium citrate is easiest to absorb without food, but often costs more than calcium carbonate or other forms. Calcium interferes with iron absorption, so these two supplements should be taken separately.

Selenium is an antioxidant found in meat, fish, and fortified food such as rice and bread.  It occurs in high amounts in Brazil nuts. The mineral seems to help prevent cancer, heart disease and arthritis, according to some studies, and HIV patients with low selenium levels appear to be more likely to die. The recommended intake is 55 mcg. and most of us get enough in our diets.

Zinc. This mineral keeps our immune system strong, helps wounds heal, maintains our sense of taste and smell, and helps us grow in the womb and through childhood. Diets rich in meats and seafood (especially oysters) are rich in zinc, which also occurs in beans, nuts whole grains, and fortified cereal. Pregnant women and vegetarians should consider taking zinc supplements and experts debate whether zinc may also shorten the lengths of colds. Taking too much iron can block the absorption of zinc. The DV is 8 mg. for women and 11 mg. for men.

Iron is a crucial player in delivering oxygen to our cells. Low levels of the metal – called anemia – lead to fatigue, difficulty working, and a weakening of the immune system. Iron is abundant in red meats, organ meats, and shellfish, so vegetarians can become deficient, but it also appears in sources such as oatmeal, beans, pumpkin and sunflower seeds, spinach, and fortified cereal. Menstruating women need 18 mg. a day of iron and pregnant women need 27 mg. Men and post-menopausal women need just eight mg. Pregnant women, women who might become pregnant, women with heavy periods, and athletes need to make sure they get enough iron, but there is some evidence that taking extra iron can damage heart health in people who aren’t already anemic.  In supplements, look for “ferrous” rather than “ferric” salts to boost absorption.  To avoid severe illness from iron toxicity, do not exceed more than 45 mg. a day, and make sure to keep iron supplements away from children.

Remember that the values mentioned in this article are what we need to get every day from food and supplements and that they vary slightly by age and gender.  That the best vitamins are those found in food not in pills, and that multivitamin tablets are not substitutes for a healthy diet.

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