What Are the Health Benefits of FOS?

Fructooligosaccharides, known as FOS, form a class of carbohydrates you may want to consider adding to your diet. They are beneficial to the gastrointestinal tract and the immune system and, according to a 2009 study in the "Journal of Medicinal Food," may even reverse bone loss.

Structure and Digestion

FOS has a unique structure that is not processed in the gastrointestinal tract like other carbohydrates. Most carbohydrates begin enzymatic breakdown in the mouth, and this breakdown continues until the carbohydrates reach the small intestine where they are absorbed into the bloodstream. FOS is resistant to enzymatic breakdown and enters the colon intact, where it is broken down in a process of fermentation by beneficial bacteria that live in the gut.

Colon Benefits

Fermentation of FOS produces short-chain fatty acids. Short-chain fatty acids decrease the risk of colon cancer, according to a 2011 study in the journal "Carcinogenesis." According to a 2009 study in the "Journal of Nutrition," they suppress genetic material that promotes tumor development. A 2007 review article in the "Journal of Nutrition" found that FOS improves the colon's immunity against infectious agents. FOS also reduces episodes of constipation.

Calcium and Bone Benefits

Fructooligosaccharides increase calcium absorption, according to research reported in a 2009 study in the "Journal of Nutrition." When combined with prunes in a 2010 study in the "Journal of Medicinal Food," FOS reversed bone loss in an animal model of post-menopausal, osteoporotic women. FOS may be used as an adjunct to conventional medicine in the treatment of osteoporosis.

Other Benefits and Sources

FOS is used as a dietary sweetener, and since it is not metabolized in the small intestine it does not contribute calories to the diet. FOS is also associated with lower serum cholesterol.
Fructooligosaccharides are extracted from fruits and vegetables like asparagus, bananas, tomatoes and garlic. FOS is also available over the counter in powder and pill form.

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FDA finally admits chicken meat contains cancer-causing arsenic (but keep eating it, yo!)

(NaturalNews) After years of sweeping the issue under the rug and hoping no one would notice, the FDA has now finally admitted that chicken meat sold in the USA contains arsenic, a cancer-causing toxic chemical that's fatal in high doses. But the real story is where this arsenic comes from: It's added to the chicken feed on purpose!

Even worse, the FDA says its own research shows that the arsenic added to the chicken feed ends up in the chicken meat where it is consumed by humans. So for the last sixty years, American consumers who eat conventional chicken have been swallowing arsenic, a known cancer-causing chemical. (http://www.phillyburbs.com/news/loc...)

Until this new study, both the poultry industry and the FDA denied that arsenic fed to chickens ended up in their meat. The fairytale excuse story we've all been fed for sixty years is that "the arsenic is excreted in the chicken feces." There's no scientific basis for making such a claim... it's just what the poultry industry wanted everybody to believe.

But now the evidence is so undeniable that the manufacturer of the chicken feed product known as Roxarsone has decided to pull the product off the shelves (http://www.grist.org/food-safety/20...). And what's the name of this manufacturer that has been putting arsenic in the chicken feed for all these years? Pfizer, of course -- the very same company that makes vaccines containing chemical adjuvants that are injected into children.

Technically, the company making the Roxarsone chicken feed is a subsidiary of Pfizer, called Alpharma LLC. Even though Alpharma now has agreed to pull this toxic feed chemical off the shelves in the United States, it says it won't necessarily remove it from feed products in other countries unless it is forced by regulators to do so. As reported by AP:

"Scott Brown of Pfizer Animal Health's Veterinary Medicine Research and Development division said the company also sells the ingredient in about a dozen other countries. He said Pfizer is reaching out to regulatory authorities in those countries and will decide whether to sell it on an individual basis." (http://www.usatoday.com/money/indus...)

Arsenic? Eat more!

But even as its arsenic-containing product is pulled off the shelves, the FDA continues its campaign of denial, claiming arsenic in chickens is at such a low level that it's still safe to eat. This is even as the FDA says arsenic is a carcinogen, meaning it increases the risk of cancer.

The National Chicken Council agrees with the FDA. In a statement issued in response to the news that Roxarsone would be pulled from feed store shelves, it stated, "Chicken is safe to eat" even while admitting arsenic was used in many flocks grown and sold as chicken meat in the United States.

What's astonishing about all this is that the FDA tells consumers it's safe to eat cancer-causing arsenic but it's dangerous to drink elderberry juice! The FDA recently conducted an armed raid in an elderberry juice manufacturer, accusing it of the "crime" of selling "unapproved drugs." (http://www.naturalnews.com/032631_e...) Which drugs would those be? The elderberry juice, explains the FDA. You see, the elderberry juice magically becomes a "drug" if you tell people how it can help support good health.

The FDA has also gone after dozens of other companies for selling natural herbal products or nutritional products that enhance and support health. Plus, it's waging a war on raw milk which it says is dangerous. So now in America, we have a food and drug regulatory agency that says it's okay to eat arsenic, but dangerous to drink elderberry juice or raw milk.

Eat more poison, in other words, but don't consume any healing foods. That's the FDA, killing off Americans one meal at a time while protecting the profits of the very companies that are poisoning us with their deadly ingredients.

Oh, by the way, here's another sweet little disturbing fact you probably didn't know about hamburgers and conventional beef: Chicken litter containing arsenic is fed to cows in factory beef operations. So the arsenic that's pooped out by the chickens gets consumed and concentrated in the tissues of cows, which is then ground into hamburger to be consumed by the clueless masses who don't even know they're eating second-hand chicken sh*t. (http://www.naturalnews.com/027414_c...)

Learn more: http://www.naturalnews.com/032659_arsenic_chicken.html#ixzz1hxinPrvI

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What Foods Can Kids Make With No Cooking?

Eating healthy is as important for kids as it is for adults. Children need essential nutrients to keep growing strong. What kids don’t need is an adult to prepare every meal. Many well-balanced dishes are safe and easy enough for kids to prepare. As long as you provide nutritious ingredients, such as lean protein and whole grains, your kids will have everything they need for a healthy meal.

Stock your home with whole grain breads to ensure that your child consumes plenty of fiber when he makes his own healthy sandwich. Encourage kids to include lean protein in a simple sandwich to keep the food easy and nutritious. A low-fat peanut butter and low-sugar jelly sandwich on wheat bread is easy enough for a school-aged child to make in minutes. A low-fat ham and low-fat cheddar sandwich on multi-grain bread appeals to many kids.

Small and pre-cut vegetables are nutrient-packed items that kids can prepare without any cooking. Remind children to rinse each vegetable well before eating, preferably in a colander to make it easy for small hands. Stock up on cherry tomatoes, baby carrots, celery sticks and cucumber sticks. Kids may also enjoy radishes, mini pickles, artichoke hearts or palm hearts. Suggest pairing the vegetables with a light salad dressing, such as ranch, to help make the food more appealing to picky kids.

Basic spooning and pouring skills are all your kids need to turn granola and low-fat yogurt into a nutritious dish with calcium and fiber. Your little ones can alternate between a few spoonfuls of yogurt and one spoonful of granola to create a layered meal. Purchase small pieces of fruit that require no cutting, such as blueberries or raisins, to make it easier for kids to prepare a nutrient-packed dish. Advise children about appealing combinations, such as vanilla yogurt and honey granola with blueberries or strawberry yogurt and walnut granola with banana chunks.

As long as your child knows how to use a blender, she can create her own healthy smoothie as a quick meal or snack. A blueberry, banana, oatmeal and cottage cheese smoothie provides a filling drink with ample fiber and a mellow flavor for kids. A strawberry, banana and vanilla yogurt smoothie is a light drink that tastes sweet and provides calcium.

Snack mixes don’t have to be fattening or cooked to taste appealing to kids.
Teach your child to mix dry-roasted peanuts, fat-free pretzels, dried cranberries and raisins for a simple snack that has sweet, salty and tangy tastes. Suggest puffed wheat cereal, sunflower seeds and dried apple bits for a healthy treat with a fall theme - or mixed nuts, banana chips, shredded coconut and puffed rice cereal for a tropical theme.

Article reviewed by Marianne C 

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What Are You Missing From a Diet if You Crave Baby Powder?

Photo Credit Comstock/Comstock/Getty Images Baby powder is often used to treat diaper rash, as a deodorant and in cosmetic products. It is an astringent powder, typically consisting of either talcum or, in recent years, cornstarch. Pregnant women sometimes experience symptoms of pica, a condition that causes cravings for non-food items. One non-food item pregnant women might find themselves craving is baby powder. While the exact cause of these cravings is not verified, it is suspected that the body is attempting to compensate for a nutrient deficiency. Those who are not pregnant might experience cravings for baby powder as well. Some become addicted to it and eat baby powder on a daily basis. Craving baby powder might be a sign of an iron or vitamin D deficiency.

Pica describes a disorder that causes your body to crave items and substances with no nutritional value. The most common cravings are for dirt and chalk. According to Dr. Glenn Tisman, 25 to 33 percent of all pica cases involve small children, 20 percent involve pregnant women and 10 to 15 percent involve individuals with learning disabilities. A small percentage of those affected have an iron or vitamin D deficiency. Indulging in pica cravings can be harmful to your body, and if you are pregnant, your baby.

Iron is a vital mineral for the human body and plays an important role in several cell functions. Iron deficiency is one of the most common deficiencies and is the leading cause of anemia, according to the Centers for Disease Control and Prevention. Those who suffer from anemia do not have adequate levels of red blood cells. Iron deficiency is most commonly caused by an increased need of iron, such as occurs during a growth spurt or pregnancy, or a sudden decrease of iron in the diet. Symptoms of an iron deficiency include weakness, tiredness, difficulty maintaining body temperature, decreased immune function and a swollen tongue. Dietary sources of iron include oysters, clams, fortified cereals, liver, soybeans, white beans, lentils, spinach, red meat and many others. If you have a craving for baby powder, you might not have enough iron in your diet.

Vitamin D, found in dietary sources including fortified milk, eggs, fish and cod liver oil, is vital for normal function of the human body. According to Dr. Oz, those suffering from cravings or addiction to baby powder might be suffering from a vitamin D deficiency. It can cause weak bones and muscles and contribute to a fatigued feeling. Exposure to sunlight triggers synthesis of vitamin D; those who receive little to no sunlight are at an increased risk of a deficiency. If you crave baby powder, you might be suffering from a deficiency in vitamin D. However, this cause is not as likely as an iron deficiency.

If you experience a craving for baby powder, you should consult a health care professional. If you consume baby powder on a regular basis, get help immediately as the addiction is harmful to your body. You should undergo blood tests to determine if you suffer from a deficiency and work with a physician to determine its cause. Once you have located the cause of your cravings, a health care professional can determine how to remedy it. You should not seek excess sun exposure to remedy a vitamin D deficiency, nor overeat for an iron deficiency.

Article reviewed by J. Betherman Last updated on: Dec 16, 2011

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Why Is it Important to Drink Water Before You Go to Sleep?

Drinking water is vital to having a healthy body. Your body is approximately 60 percent water. You use water to flush toxins out of your body, to transport nutrients to your cells and to keep the tissues of your nose, throat and ears sufficiently moist. Drinking water throughout the day is ideal, but there may be reasons to drink water before you go to sleep.

Taking time to drink some water when you get home after a night of heavy drinking may prevent a hangover. Alcohol is a diuretic, meaning that it makes you urinate more, which increases your chances of becoming dehydrated. Drinking two to three glasses of water before you attempt to sleep it off can prevent dehydration, plus headaches and achiness, according to Go Ask Alice, a service of Columbia University. Limiting your alcohol intake to three to four drinks within a 24-hour time frame, avoiding mixing liquors and eating before you drink and with drinks can also help you prevent hangovers.

Dehydration can make you feel drained and tired, but not in a way that helps you sleep. Drinking water throughout the day replenishes the water your body loses through sweat, urination and bowel movements. Breathing also causes you to lose water. Feeling thirsty indicates that you are already on your way to becoming dehydrated. If you are thirsty at night, it means your body needs water, and you should not put it off until morning. The exact amount of water each person needs per day to prevent dehydration is unique. A general rule of thumb is to drink eight to nine cups per day, but your doctor can best advise you.

Many people like to work out at night. Your body's need for water increases during and after workouts. Drink water after workouts to rehydrate and re-energize. Go Ask Alice recommends 8 ounces of water within 30 minutes of finishing a workout, but that is assuming you drank sufficient water before and during your workout. Generally, you should drink 8 ounces of water during your warm up and every 10 to 20 minutes while exercising. So even if you just want to go to sleep, drink some water first.

Drinking a glass of water or warm milk may help soothe you to sleep, according to Dr. Oz, though water is preferable. However, drinking water right before bed may cause you to wake up to urinate during the night, possibly more than once. This could prevent you from getting enough rest to function optimally the next day. If you find this to be a problem, drink enough water throughout the day up until two hours before bedtime so that you are already well hydrated when it is time to go to bed. Then, drink a full glass of water first thing in the morning.

Article reviewed by J. Betherman

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Wheat Germ and Flax Seed for Oily Skin & Acne

Oily skin and acne can be problematic at all ages, but tend to be more of an issue during adolescence. Although there are a variety of over-the-counter and prescription medications that can alleviate the symptoms of acne, natural solutions can also be used. Among these home remedies are wheat germ and flax seed. However, their effectiveness at treating acne is debatable.

Acne is the common name used for the skin condition known as acne vulgaris. According to the Academy of Dermatology, outbreaks of acne vulgaris are at their highest during puberty, although there are many factors that can cause this disorder. Noninflammatory lesions result due to abnormal keratinization in the upper canal of hair follicles, hormonal fluctuations, bacteria and immune hypersensitivity. The resulting lesions can range from mild to severe. They can be treated with antibacterial drugs and other forms of medication.

Another natural acne treatment is alpha-linolenic acid, a type of omega-3 fatty acid that is found in plants. Flaxseed oil is a rich source of alpha-linolenic acid. According to the University of Maryland Medical Center, alpha-linolenic acid has anti-inflammatory properties, which can help reduce inflammation of acne. By ingesting flax seed oil or a supplement containing flax seed oil, the alpha-linolenic acid you take in may prove beneficial in treating an acne outbreak, particularly if it is inflammatory acne.

Wheat germ is a good source of selenium, a trace mineral that helps your body perform certain functions, such as producing cell proteins called antioxidant enzymes that can protect your cells from being damaged. Selenium is commonly used in various natural over-the-counter acne remedies. A 1984 study published in the Swedish medical journal "Acta Derm Venereol" found that selenium had beneficial effects in treating acne. Adding wheat germ to your diet can increase your intake of selenium, which may serve to lessen the adverse effects of an outbreak of acne.

Selenium, however, can have negative side effects if ingested in large amounts. The American Academy of Dermatology warns that taking too much selenium can result in an array of health problems, including stomach problems, rashes, scaly and itchy skin, nausea and dizziness. However, this warning primarily concerns selenium supplements. You would have to eat a massive amount of wheat germ to ingest enough selenium to be dangerous. If you do experience any of these symptoms and think you may be suffering from selenium poisoning, it's crucial that you see a doctor immediately.

Article reviewed by Craig Sanders

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Wild Rose Hips & Respiratory Problems

Respiration refers to taking in oxygen and giving off carbon dioxide, or inhaling and exhaling. Your respiratory system includes several parts, such as the throat and lungs, that work simultaneously to oxygenate your cells for carrying out normal bodily functions. Respiratory problems result from various factors, including organ failure or being exposed to allergens. Wild rose hips, the ripe seeded fruit of roses, has many uses, but for some, can trigger respiratory complications.

Rose hips grow from colorful, flowering perennial roses. The "hips" are the flowering portion of the plant, typically located on the thorny branches of the ripened stem. Rose hips have use in cooking as a flavorful and sweet accessory to jams or baked goods. Historically, rose hips were used in the Middle Ages to remedy chest congestion associated with the common cold or as a diuretic to alleviate constipation. This plant is rich in vitamin C and also contains vitamins A, B and K, notes Drugs.com. The allure of adding rose hips to tea or taking them as a supplement is the antioxidant properties that help in protecting your immune system.

Rose hips have no known side effects in healthy individuals. However, excess exposure to the dust, or pollen, of rose hips can trigger respiratory distress in people with underlying allergies to the substance. A 1990 study published in the "Journal of Allergy and Clinical Immunology" confirmed that industrial workers with asthma and those with less severe respiratory ailments experienced breathing complications with regular exposure to rose hips. Similarly, anaphylactic reactions to contact with rose pollen has also been documented in a 2003 case review from the journal "Allergologia et Immunopathologia."

Anaphylaxis refers to a severe and, in some instances, life-threatening allergic reaction to a substance. The condition typically occurs immediately after exposure to the trigger allergen and includes symptoms of airway constriction, tongue or throat swelling, skin reactions and changes in pulse. In extreme cases, respiratory distress prohibiting proper breathing can occur. Although clinically documented cases of wild rose hips having this effect are scarce, it can happen. If you choose to use wild rose hips supplements, first consult your physician.

Difficulty breathing, or shortness of breath, accompanied by tightness in the chest, is a typical signal of pending respiratory distress. Escalating signs include changes in color around your mouth, lips and overall skin, labored breathing followed by grunting, sweating and wheezing. If you experience signs of respiratory distress after using rose hips, but not related to anaphylactic shock, contact your physician for recommendations. However, if you experience respiratory distress along with signs of allergic reaction, seek medical care immediately.

Article reviewed by Eric Lochridge

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What Happens When You Take Vitamin D-3 & Folic Acid Together?

Trying to understand the sundry studies of vitamins can make anyone's head spin. But according to the Harvard School of Public Health, the message is simple: Taking vitamins and supplements can be an easy way for you to get your essential nutrients, especially the ones that are lacking in most foods. There is no evidence to suggest that taking vitamin D-3 and folic acid together has any special benefits or risks. But because each vitamin is essential for your health, it is a good idea to get both of them daily, whether you take them together or separately.

Folic acid helps to prevent spina bifida in newborns, and it may lower the risk of heart disease and certain cancers. Vitamin D-3 can treat depression and possibly lower the risk of many cancers, as well.
Vitamin D-3 and folic acid don't interact negatively with each other, according to the website Drugs.com. And taking them together doesn't seem to have any special benefits. Each, however, is good for you. Before you start taking them regularly, talk with your physician. You may have a special condition or you may be on medications that need to be monitored.

Vitamin D-3 is a fat-soluble vitamin that's naturally present in very few foods. It is often added to foods or taken as a supplement. An interesting and important fact about vitamin D-3 is that it is also produced when ultraviolet rays from sunlight strike the skin.
Vitamin D-3, which is converted to cholecalciferol after it is consumed, has numerous functions, according to the National Institutes of Health. It controls phosphorus, calcium and bone metabolism, as well as neuromuscular function. Vitamin D-3 promotes calcium absorption and maintains serum calcium and phosphate concentrations to enable bone mineralization, which can prevent osteoporosis and other bone disease.
Vitamin D-3 deficiency can have a major effect on your bones, causing brittleness and weakness. Overall, vitamin D-3 deficiency is known as rickets in children and osteomalacia in adults.

Folic acid is the supplemental form of folate, which is a water-soluble B vitamin that is easily available in food. According to the National Institutes of Health, folic acid is a key nutrient needed to prevent anemia in pregnancy. Folic acid helps to produce and maintain new cells, which is especially important during the periods of rapid cell growth that fetuses and infants undergo. Folate is crucial in the formation DNA and RNA and helps to prevent changes to DNA that may lead to cancer. Folic acid is also essential for the function of many amino acids.

Overall, vitamin D-3 and folic acid have numerous health benefits. It's especially important to get both of these vitamins during pregnancy. Vitamin D-3 aids in bone formation, and folic acid can help prevent birth defects. Those who are older also need both of these vitamins, because vitamin D-3 synthesis in skin weakens with age, and folic acid may prevent Alzheimer's disease, according to the Linus Pauling Institute.
But it's a good idea to avoid taking more than the recommended amounts of these two vitamins. Consult with your doctor to determine how much of each you should be taking daily.

Article reviewed by Amy Richards

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What Mineral Supplements Should Be Taken in Divided Doses?

Calcium supplements should be taken in divided doses if your daily dosage is more than 500 milligrams. Several other mineral supplements may require either divided doses or single daily doses, depending on how much you take and the formulation. Follow prescription or package instructions for mineral supplements to get the most out of them and avoid adverse effects.

Your body cannot absorb more than 500 milligrams of calcium at one time, and single doses of supplemental calcium should not exceed that dosage. Because the adult recommended daily allowance for calcium ranges from 1,000 to 1,300 milligrams, you may need two or three equally spaced doses of this mineral per day. To figure out how much supplemental calcium is appropriate for you, take dietary sources of calcium into account or follow your doctor's instructions. To avoid gastrointestinal upset, most kinds of calcium supplements should be taken with meals. The exceptions are calcium citrate and calcium citrate malate, which you can take on an empty stomach.

If you are anemic, your doctor may prescribe supplemental iron. A prescription for supplemental iron may require either single or divided doses. Ferrous fulminate and ferrous sulfate, for instance, are prescribed with an initial daily dose of 325 milligrams and a maintenance dose of 325 milligrams three times per day. Do not take iron supplements without medical advice, because excess iron can be harmful or toxic. Children, postmenopausal women and men are especially vulnerable to iron overdose.

As with iron, you shouldn't take potassium supplements unless your health care provider prescribes them, because a potassium overdose is dangerous. Potassium is an electrolyte, and your body tightly controls blood levels of this mineral. Too much potassium can cause an irregular heartbeat, ruptured red blood cells and other problems. For this reason, multivitamins never contain more than 99 milligrams of potassium, even though a healthy diet rich in fruits and vegetables provides at least 4.7 grams per day. Potassium from food sources does not pose the risks that supplemental potassium does. If you need supplemental potassium to treat a medical condition, the prescription will likely call for either multiple divided doses per day or an extended-release formula.

Supplemental zinc taken to treat a minor deficiency or to maintain good health doesn't require a divided dose. However, if you're taking zinc lozenges to fight off a cold, divided doses are most effective. To treat cold symptoms, take zinc lozenges every two to three hours. Do not take more than 40 milligrams of zinc per day, and do not use the lozenges long term. Nausea is a common side effect of zinc supplements; take them with food to prevent discomfort.

Article reviewed by Brigitte Espinet 

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What Kinds of Vitamins Help the Cardiovascular System?

More than 30 percent of all adults in the United States have cardiovascular disease, New York-Presbyterian Hospital reports. Like all of your body's systems, the health of your cardiovascular system is highly dependent on the nutrients in your diet. Three vitamins play a crucial role in your cardiovascular system's health. As with all dietary supplements, talk to a doctor before taking any vitamins.

Your body's cardiovascular system transports approximately 5 liters of blood around your body at all times, The Franklin Institute reports. Your cardiovascular system -- also called the circulatory system -- includes your body's blood, heart and blood vessels. It's chief role is to transport blood to and from your body's cells. A common health problem of the cardiovascular system is atherosclerosis -- clogging of the arteries that often precedes a heart attack or stroke.

Your body synthesizes vitamin D in your skin during exposure to sunlight. A paper published in the July 2009 issue of "Current Vascular Pharmacology" notes that low vitamin D levels are linked to cardiovascular disease risk factors, such as hypertension and insulin resistance. Adequate vitamin D levels reduce levels of inflammation in the body. High levels of inflammation promote the accumulation of plaque on blood vessels. The recommended dietary allowance for vitamin D is 600 international units for adult men and women, the Office of Dietary Supplements reports.

Vitamin C aids in the health of your cardiovascular system by promoting the production of new blood vessel tissue and reducing cholesterol buildup on artery walls, the Center for the Improvement of Human Functioning International reports. Vitamin C is found in many fruits and vegetables, especially limes, oranges, broccoli, spinach and mangoes. Adults should aim for approximately 75 milligrams of daily vitamin C, the Office of Dietary Supplements advises.

Vitamin E is a potent antioxidant vitamin that reduces levels of oxidation in your cardiovascular system, which can help reduce the incidence of atherosclerosis, a review paper published in the May 2010 "American Journal of Therapeutics" reports. Vitamin E is commonly found in foods such as nuts, whole grains and vegetable oils. The RDA for vitamin E is 15 milligrams per day.

Article reviewed by S.C. Ville

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Yeast Allergies & the GI Tract

You may be allergic to yeast if you have discomfort in your gastrointestinal tract after you eat bread or other foods with yeast. Food allergies, including allergies to yeast, can cause gastrointestinal pain and other symptoms. Consult your doctor for advice on staying healthy if you think you have yeast allergies or other digestive problems.

An allergic reaction occurs when your body’s immune system responds to an external trigger, such as pollen, dust or a component of food. The most common triggers of food allergies are milk, soy, shellfish, fish, wheat, peanuts and tree nuts, according to MayoClinic.com, and yeast is another potential allergen. Symptoms of food allergies may include anaphylactic shock, hives, wheezing and swelling of the airways, skin rashes and gastrointestinal symptoms, such as nausea, diarrhea and stomach pain.

The only way to prevent allergic reactions is to avoid the allergen, such as yeast, bread or baked goods made with yeast. Breads made with fortified flour are good sources of thiamine, riboflavin, niacin, folate and iron, according to the 2010 Dietary Guidelines from the Department of Health and Human Services. Fortified grain products without yeast, such as rice, pasta and breakfast cereal, can help you prevent deficiencies of these nutrients when you avoid bread.

An allergic reaction can occur when food that isn't completely digested is absorbed by your body from your gastrointestinal tract. Food allergies are less common in adults than in children due to the more mature gastrointestinal tract in adults, according to MayoClinic.com. A child who has a yeast allergy may eventually be able to eat yeast-containing foods. You can reduce your infant’s risk for developing food allergies if you offer only age-appropriate foods as you introduce solid foods into her diet.

Along with stomach pain after you eat, yeast allergies can lead to exercise-induced asthma, according to NetWellness. Symptoms of food allergies can be similar to those of food intolerances, and a doctor can help you verify the cause of your symptoms. You may confuse a yeast allergy with gluten intolerance or sensitivity because yeast and gluten are in many of the same food products, such as breads and other baked goods, according to MayoClinic.com.

Article reviewed by Kile McKenna

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Will Saw Palmetto Raise Cholesterol?

Saw palmetto is a small North American palm tree that Native Americans used to enhance fertility in women and address urinary complaints in men. Saw palmetto is used in contemporary herbal medicine to treat benign prostatic hyperplasia, or enlarged prostate. While these benefits are due to chemicals in the plant that promote hormonal effects, another compound structurally similar to cholesterol may increase the risk of heart disease in certain people.

The botanical name for saw palmetto is Serenoa repens, although some older texts still use Sabal serrulatum, by which the plant was formerly known. An interesting aspect about this change in nomenclature is that it makes saw palmetto the only species residing in the Serenoa genus.

Saw palmetto berries contain palmitic, cis-linoleic, stearic and other fatty acids. Various flavonoids, including isoquercitin, kaempferol and rhoifolin, are also present in the fruits, as well as water-soluble polysaccharides. The herb is an abundant source of phytosterols, plant steroid compounds chemically similar to cholesterol. Of particular significance in terms of potential effects on cholesterol metabolism in humans is the plant steroid beta-sitosterol and its related esters and glycosides.

Phytosterols like beta-sitosterol are not readily absorbed in the gut on their own, but their chemical structure allows them to compete with dietary cholesterol in the intestinal tract, in effect displacing “real” cholesterol molecules and facilitating their elimination from the body. A review published in "The Journal of Nutrition” in 2009 concludes that plant-based phytosterols reduce total and LDL cholesterol levels in a dose-dependent manner. A subsequent review published in “Prostaglandins, Leukotrienes and Essential Fatty Acids” in 2011 indicates that high intake of the stanol form of plant phytosterols may be more effective at lowering cholesterol than the sterol form.

The Prospective Cardiovascular Münster (PROCAM) study completed in 2005 followed 156 men at high risk for heart disease for 10 years to learn that elevated levels of plasma sitosterol levels are associated with an increased likelihood of a major coronary event. The study objective was based on the finding that a rare genetic disorder called sitosterolemia, which is characterized by extremely high levels of sitosterol concentrations, is associated with higher incidence of atherosclerosis in some people. It is not clear, however, if sterols from saw palmetto or other plant sources directly raise cholesterol and heart disease risk. A review of the Ludwigshafen Risk and Cardiovascular health (LURIC) study published in the “Journal of Lipid Research” in 2009 suggests that an increased risk of cardiovascular disease from plant phytosterols in the absence of sitosterolaemia is unlikely and has more to do with the ratio of the absorption and metabolism of individual plant sterols.

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What Organ of the Body Does Papaya Benefit?

Papayas are loaded with vitamins, minerals and dietary fiber. These tasty tropical fruits offer benefits to the digestive system by providing ample dietary fiber and a protein-digesting enzyme. Papayas also benefit the lungs and immune system. More generally, every organ in the body uses the vitamins in papayas to neutralize free radicals, synthesize energy and heal damaged tissue. Whether you're seeking a specific benefit or eating well to promote overall well-being, papayas are a good choice.

One papaya contains 5.5 grams of dietary fiber, which is 22 percent of the daily recommended intake. Dietary fiber prevents constipation, diverticulitis and hemorrhoids, and it satiates hunger, which makes it easier to maintain your weight or to stick to a weight-loss diet. Fiber also provides striking benefits beyond the digestive system. About 60 percent of papayas' dietary fiber is soluble and soluble fiber lowers levels of dangerous low-density lipoproteins in the blood. It causes sugar to digest more slowly, which decreases blood-sugar spikes and protects against Type 2 diabetes.

Papaya contains papain, an enzyme that digests protein. If you suffer from indigestion following high-protein meals, eating papaya or taking papain-containing digestive aids can help ease discomfort. Green papaya is higher in papain than is ripe papaya and, when shredded, makes a delicious Thai green papaya salad. Check with a health care provider before self-treating digestive ailments with papaya or papain supplements.

A medium papaya contains 2,313 micrograms of beta-cryptoxanthin, according to nutritionist Jonny Bowden and author of "The 150 Healthiest Foods on Earth." This orange-yellow carotenoid has anticancer properties and can lower risk of lung cancer by 30 percent, Bowden writes. Beta-cryptoxanthin may also protect smokers' lungs from the inflammation and damage that cigarette smoke causes. Although the scientific research on cancer prevention and carotenes is preliminary, getting these antioxidants from food sources, such as papaya and other colorful fruits and vegetables, is superior to taking supplements.

Papayas are loaded with essential nutrients that keep the immune system healthy. One papaya, which yields about two cups of chopped fruit, has 188 milligrams of vitamin C, which is more than 251 percent of the recommended daily intake. It's also rich in vitamin A, folate, vitamin E and potassium. Vitamin C and vitamin A are especially crucial for immune function, while folate aids in cell production and prevents birth defects. Potassium is an electrolyte that maintains the proper fluid balance in the blood, while vitamin E is another essential nutrient and antioxidant that helps the body recover from exposure to toxins and free radicals.

Article reviewed by Craig Sanders 

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The Benefits of Organic Eating

There's been a lot of talk about organic eating and organic foods lately. Eating "organic" means that produce is grown without the use of pesticides and harmful fertilizers and animal products such as meat, poultry, eggs, and dairy are not fed antibiotics or growth hormones. Organically grown foods often times have higher nutritional value and many people, including many top chefs, believe that the taste is superior too.

Shopping at farmers markets is a great way to eat organic food while supporting your local economy. Organic eating can be more expensive, but is it worth the extra money to you to buy food that isn't tainted with chemicals and pesticides?

If you're still not convinced organic eating is worth it, consider the issues with food that is grown with pesticides, antibiotics, and fertilizers:

Chemical pesticides, fungicides, herbicides, and the GMO's used in chemically based food production are linked to the following health problems: diabetes, obesity, cancer, autism, Parkinson's disease, male sterility, genital deformities, female infertility, miscarriage, infant deformities, and ADHD. Most conventionally grown foods come from thousands of miles away and often from other countries that don't have the same food safety regulations we do. The majority of meat you get from the grocery store comes from Concentrated Animal Feeding Operations (CAFOs). These animals rarely move or see sunlight, are fed an unnatural grain-based diet instead of grass, and are pumped full of growth hormones so they can be slaughtered faster.

The Environmental Working Group identified the following fruits and vegetables on their ?Dirty Dozen? list as being contaminated with the most pesticides:

1. Apples

2. Celery

3. Strawberries

4. Peaches

5. Spinach

6. Nectarines

7. Grapes

8. Sweet bell peppers

9. Potatoes

10. Blueberries

11. Lettuce

12. Kale/collards greens

For a downloadable copy of the Dirty Dozen list click here.

Here are some additional tips for organic eating and "going green":

1. Buy locally-grown foods. Check out Local Harvest, which is an excellent resource for information about where to buy organic food. It will also show you where to find the nearest farmer's markets and food co-ops close to you.

2. Plant a garden outside and grow your own fresh produce or buy an indoor Aerogarden and you can grow your own fresh herbs and vegetables right in your own kitchen.

3. Choose all-natural, whole foods over processed foods. Processed foods take more energy to produce and have less nutritional value than whole foods.

4. Choose foods labeled "100% organic" and "organic." Foods classified as "organic" must have 95% of ingredients produced organically, according to FDA standards.

5. Check out Start-Going-Organic.com, an excellent resource with lots of great information about organic foods.

6. Eat sustainably raised food. It's the best option for your health, the animals, and the environment.

7. For more information and tips on all things organic, check out The Organic Life. Organic living is a way of life that will give you energy, happiness and the ability to lose weight. This Website provides useful and effective resources with valuable information on healthy organic eating and living. Also, the site offers relevant facts on alternative health, organic cures and organic environment.

8. Join Taste of Green, an organic lifestyle, eco-friendly community of pro-active people who are passionate about Green Living, green news, and local organic shopping.

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Want to Lose Weight For Free Fast? Here's How.

"Lose weight for free fast!" That's what every diet pill manufacturer, miracle supplement, fasting diet, Hollywood diet, detox program, etc. claims to help you do. Unfortunately, 99% of them don't work. Why? Because they're all temporary, ?quick-fix? solutions. In the real world of losing weight and getting healthy, there is no secret formula and there are no shortcuts.

The only real way to lose weight for free fast is with good old fashioned hard work, and making a healthy lifestyle change is the only way to do this.

If you want to make a change and are serious about committing to working hard, then we'll show you exactly how to lose weight for free fast. Of course ?fast? is a relative term. Chances are, you?re not going to lose 10 pounds a week. Shows like The Biggest Loser lead people to believe that this is realistic but these folks are exercising for literally 8 or more hours per day and are on extreme calorie-restricted diets. Healthy weight loss of 1-2 pounds per week is realistic for most people.

We don?t believe in diets. In fact, we wrote an eBook about how we don?t believe in diets called Diets Don?t Work (go figure). Check it out, it?s the accumulation of hundreds of hours of research and personal experience and you can instantly download the eBook (plus you get two bonus healthy recipe eBooks) for under $10.

But enough shameless plugs for our book, we?re talking about how you are going to lose weight for free fast, and without further ado, let us begin. Weight Loss 101

The main thing you need to understand is that weight loss, in its simplest form, is the result of burning more calories than you take in. Forget about carbs, fat, and protein for a second. If you burn more calories than you eat over a sustained period of time you will lose weight, period.

Of course, the two key components you will be focusing on to help you lose weight are diet and exercise. First, let's talk diet. When most people hear the word, they think of South Beach, Atkins, Weight Watchers, etc. While these may all be okay programs for losing weight, where they fail for 95% of people is in helping you keep the weight off. These ?diets? are not sustainable because they are temporary. If they were a permanent solution for everyone then these companies would be out of business.

So for the record, when we say ?diet,? we mean these are the foods you will be eating permanently. As of right now you will be changing your dietary habits and adopting a healthy lifestyle. If you don?t, then you?ll likely join the 95% of dieters who end up gaining back all or more of the weight they lose on these fad diets. This may sound harsh but it?s science ? here?s the research to support this claim if you?re interested in further reading. Part I: What to Eat

Let?s start with the diet part. If you don?t have a good grasp on basic nutritional principles, you should begin by thoroughly reading each section in our healthy eating guidelines page.

Here are the basics of healthy eating for weight loss: your diet should focus on whole foods ? mainly vegetables, fruits, nuts, whole grains, lean meats and dairy, and healthy oils. Avoid highly processed foods, trans fat, saturated fat, refined grains, added sugar, and sodium. Get rid of almost all of the liquid calories like soda, juices, and alcohol and try and drink a gallon of water a day. Eat 5-6 smaller meals per day.

Now, when it comes to calories, most women should eat between 1,600 and 2,000 calories per day and men between 2,000 and 2,500 calories per day when trying to lose weight. Check out this sample menu for someone on a 2,000 calorie diet. It should give you a good base as to the types of foods you should be eating on a day-to-day basis when trying to lose weight and adopt a healthier lifestyle.

Generally speaking, in terms of importance, what you eat is more important than how much you exercise. That?s not to say that exercise isn?t important, but think about this:

Go to any fast food restaurant and you can easily eat over 1,000 calories in a single sitting ? at some restaurants you can eat an entire days worth of calories in a single meal! Eating all of these calories can happen in a matter of minutes ? but guess how long it would take you to burn off 2,000 calories with strenuous exercise? Around 4 hours for the average person!

Food is your fuel and putting the right fuel in your body is the first step toward losing weight fast. I do, however, encourage people to have one ?cheat day? each week where you indulge. The key is to indulge in moderation. Control your portions and be smart about it! This means 1-2 slices of pizza, half a cup of ice cream, etc. The next step, of course, is to make sure you?re burning your ?fuel? in the most efficient manner possible. Part II: Exercising for Fat Loss

If your goal is to lose weight for free fast, focus on a combination of two types of training methods, circuit weight training and interval training. Circuit weight training involves doing several strength training exercises in succession, with no rest in between. It?s an effective, proven method for burning fat and building lean muscle. The plan we?ve outlined below allows you to do all of these exercises with no weights, just bodyweight exercises. This means you can do all these exercises for free.

Interval training means simply alternating bursts of intense activity with intervals of lighter activity. An example of this would be sprinting on a treadmill for 30 seconds followed by walking for 30 seconds?-this would be one interval.

In head-to-head comparisons, research shows that shorter burst, high-intensity interval training is superior to long periods of aerobic exercise for fat loss. You?re going to see what one of these interval training workouts looks like below.

It?s important to note that interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training or weight training regimen, especially if you have heart problems.

So without further ado, here is what your weekly workout schedule will look like. You'll be doing two weight training circuit workouts and two cardio interval workouts for a total of four workouts each week. On your rest days you can choose to go for a light walk, stretch, do yoga, or rest. Obviously, staying active on your rest days will result in additional calories burned and will help alleviate some muscle soreness. Regardless of how you use your rest days, do not overdo it and stretch for at least 20 minutes on each of these days.

The Weight Training and Circuit Interval workouts are described below. Clicks on the links to see a video demonstration of each exercise. For each Weight Training Circuit day, start with Circuit #1 from the list below, then do #2 the next workout, then 3, then 4, then repeat.

Weight Training Circuits

Weight Training Circuit 1:
Perform the following exercises one after the other, with no rest in between:
1. Squat: 30 seconds
2. T-Stabilization Pushup: 10 repetitions/side (do these on your knees if you need to)
3. Burpee: 15 repetitions
4. Lunge: 10 repetitions per leg
5. Plank: 20-30 seconds
6. Squat Jump: 30 seconds
Once you have completed the circuit, rest for 2 minutes and repeat entire Circuit two more times.

Weight Training Circuit 2:
Perform the following exercises one after the other, with no rest in between:
1. Twisting Lunges: 30 seconds
2. Push-up: 15 repetitions
3. Mountain Climbers: 60 seconds
Rest for 30 seconds
4. Ballet Squats: 30 seconds
5. Bench Dips: 15 repetitions
6. Box Step-ups: 60 seconds
7. Bridge: 30 seconds
Once you have completed the circuit, rest for 2 minutes and repeat entire Circuit two more times.

Weight Training Circuit 3:
Perform the following exercises one after the other, with no rest in between:
1. Prisoner Squat: 30 seconds
2. Bird Dog: 12 repetitions each leg
3. Bicycle Kicks: 30 seconds
Rest for 30 seconds
4. Plank: 30 seconds
5. Lateral Raise: 15 repetitions (no weights)
6. Lateral Jumps: 15 repetitions
7. Towel Row: 12 repetitions
Once you have completed the circuit, rest for 2 minutes and repeat entire Circuit two more times.

Weight Training Circuit 4:
Perform the following exercises one after the other, with no rest in between:
1. Ballet Squats: 30 seconds
2. Push-up 15 repetitions
3. Single Leg Kickbacks: 12-15 repetitions per leg
4. Side Plank: 20 seconds/side
Rest for 30 seconds
5. Walking Lunge (no weight): 10 strides per leg
6. Burpee: 15 repetitions
7. Jumping Jack: 30 seconds
Once you have completed the circuit, rest for 2 minutes and repeat entire Circuit two more times.

Cardio Intervals

Doing cardiovascular activity is another important part of losing weight fast. You don't need an expensive machine either--there are plenty of cardio exercises you can do for free. For the twice-weekly cardio interval sessions, you can either run outside or on a treadmill; ride a bicycle, exercise bike, or elliptical; or pick from one of the free exercises below for each workout.

? Burpee (see above link for description)
? Jumping Jack
? Lateral Jump (see above link for description)
? Squat Jump (see above link for description)

Warm-up: 5 minutes at a 2/10 intensity level

Interval: 30 seconds at a 9/10 intensity level

Recovery: 60 seconds at a 3/10 intensity level

Repeat Interval/Recover periods 10 times/each

Cool-down: 5 minutes at a 2/10 intensity level

If you eat right and do this routine for 6-8 weeks, you will lose weight fast ... for free (aside from the groceries you need to buy).

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Healthy Chocolate Chip Cookies Recipe

Ingredients:

3/4 Cup White Whole Wheat Pastry Flour

1/4 Cup White Flour

1 Cup Oats

1/2 tsp. Baking Soda

1/2 tsp. Baking Powder

2 oz. Tofu

1/4 Cup Butter

1/4 Cup Sugar

1/4 Cup Brown Sugar

5 Packets Splenda or Truvia

1/8 Cup Applesauce

4 oz. Chocolate Chips

2 tsp. Flax Seeds

1/4 tsp. Salt

1 tsp. Vanilla

Heat oven to 375 and grind up oats in a food processor or blender until you have a fine powder consistency. Mix together with whole wheat flour, white flour, baking soda and baking powder. In a separate bowl, mix butter and tofu and beat until desired consistency. Mix all sugar into bowl along with apple sauce and vanilla and beat again until consistent texture. Stir in flour mixture, flax seeds, salt, and chocolate chips and mix well. Spread into small balls onto a baking sheet (coated with olive or canola oil spray) and bake for about 10 minutes, or to desired level of brown.

Makes about 30 cookies.

Nutritional Information (per cookie):
Calories: 104, Total Fat: 4g, Saturated Fat: 1g, Sodium: 43mg, Carbs: 13g, Sugars: 7g, Fiber: 1g, Protein: 3g

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Calorie Burning Chart: Learn How Many Calories You Burn By Activity

As mentioned before, you need to burn 3,500 calories in order to lose one pound. We have provided a useful calorie burning chart below that details how many calories are burned doing certain activities. If you’re trying to lose weight, most nutritionists and physicians classify “healthy weight loss” as losing around a pound of week.

To understand how calorie burning works you should first know how many calories you should be burning each day. Your body burns calories to provide energy to support three vital functions:

1) Basal Metabolic Rate (BMR)

BMR is the amount of calories burned by doing every day, at rest things (i.e., sleeping). BMR accounts for around 60% of the calories burned each day for the average person.

2) Physical Activity to Burn Calories

These are calories burned by doing activities that require movement. This could be anything from walking to the refrigerator to doing dishes to working out. On average, people burn about 30% of their daily calories by doing physical activity.

3) Diet Thermogenesis

Thermogenesis is the process by which the body generates heat, or energy, by increasing the metabolic rate above normal. So, diet thermogenesis means the calories burned in the process of eating, digesting, absorbing and using food.

Now, let’s look at a calorie burning chart that shows some different activities and see how many calories you burn while doing them (please note that this table gives estimates. The actual number of calories you burn may be slightly higher or lower, depending on your body composition and activity level) This calorie burning chart will give you a good general idea of how many calories you can expect to burn doing these activities:

Playing with Kids (not rigorous)

Household Chores (vacuuming or scrubbing)Playing Golf (riding in a golf cart)

Playing Basketball or Racquetball

Elliptical Rider or Rowing Machine

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List of Low Sodium Foods to Help you Decrease Your Salt Intake

With the increasing prevalence of packaged, processed foods, low sodium foods can be hard to find. Most people eat way more sodium than the recommended daily limit. Dietary guidelines suggest healthy adults should eat a maximum of 2,300 mg of sodium per day (just 1 tsp.). However, the average American consumes between 3,500 and 4,000 mg every day.

Also, the Centers for Disease Control (CDC) released a report in 2010 advising over 70% of Americans to eat more low sodium foods and cut their sodium intake to just 1,500 mg per day! Among the people included in this recommendation are:

1. People with existing hypertension

2. People age 40 and up

3. African-Americans ages 20 to 39 Health Consequences of Not Eating Enough Low Sodium Foods

If your diet contains a lot of high sodium foods it can lead to serious health problems, including:

- High blood pressure

- Stroke

- Heart attack

- Kidney disease

In a National Institutes of Health study, men and women with pre-hypertension who reduced their sodium intake by 25 to 35% and ate more low sodium foods had a 25% lower risk of developing cardiovascular disease over the 10 to 15 years after they reduced their sodium intake. Clearly low sodium diets can be very beneficial to a large number of people. Tips For Cutting Back on Sodium

Here are some tips to help you cut down on your daily salt intake and eat more low sodium foods: Shop for foods with reduced sodium or no salt added
Use herbs and spices, salt-free seasoning blends, vinegars, and citrus in place of salt
Read nutrition labels so you become aware of how much salt is in the foods you eat
Eat more fresh foods, such as fruits, vegetables, lean meats, poultry, fish, and whole grains
Limit your use of sodium-filled condiments, such as salad dressings, sauces, dips, ketchup, and mustard
Rinse canned vegetables and beans before using
When eating out, tell your server or the manager you're on a low sodium diet and ask if they can recommend low-salt dishes or prepare your dish without added saltReading Food Labels

Keep an eye out for "low-salt" or "low-sodium" labels on cans and packages. These labels mean the food has 140 mg of sodium or less per serving. "Very low sodium" means it has 35 mg or less per serving and ?sodium free? signifies 5 mg or less per serving.

Also, pay attention to serving sizes. A 3-serving can of soup with 400 mg of sodium per serving actually gives you 1200 mg of sodium if you eat the whole can. ?Reduced-salt? or ?reduced-sodium? simply means that the product has at least 25 percent less sodium than the original version of the same product; however, this doesn?t necessarily mean that the food is low in sodium. List of Low Sodium Foods

Here are some basic guidelines to help you pick the right foods for low sodium diets:

Meats

Pick these: Fresh Meats from the butcher or Frozen Meats (without breading, seasoning, or marinades), Reduced Sodium Deli Meats

Instead of these: Processed Deli Meats (Pepperoni, Bologna, Salami, Pastrami, Ham, Turkey, Corned Beef), Sausage, Bacon, Hot Dogs, Breaded Meats (Chicken Nuggets, Fish Sticks), Canned Meats (Spam), Smoked or Cured Meats

Dairy

Pick these: Milk, Yogurt, Ice Cream, Frozen Yogurt, Low Sodium Cheeses (Swiss, Mozzarella)

Instead of these: Buttermilk, Processed Cheese Spreads (Cheez Wiz, Easy Cheese), Processed Cheese (Velveeta, American, Pepper Jack, Nacho Cheese), Pimento and Cheddar Cheese, Cottage Cheese

Grains

Pick these: English Muffins, Whole Wheat & Whole Grain Bagels, Pasta, Noodles, and Rice, Cooked Hot Cereals, Unsalted or Low Sodium Snack Foods (Whole Grain Pretzels and Crackers)

Instead of these: Biscuits, Prepared Mixes (Pancake, Muffins, Cornbread), Seasoned Rice, Noodle, or Potato Mixes (i.e., Rice-a-Roni, Macaroni and Cheese), Coating Mixes (Seasoned Bread Crumbs, Shake?n?Bake), Salted Snack Foods (Potato Chips, Corn Chips, Pretzels, Pork Rinds, Crackers)

Vegetables/Nuts/Legumes

Pick these: Fresh or Frozen Vegetables, Canned Vegetables with "no salt added," Low Sodium Vegetable Juices, Reduced Sodium Tomato Sauce, Low Sodium or Natural Peanut Butter, Unsalted Nuts, Dried beans, Peas, or Legumes

Instead of these: Regular Canned Vegetables and Vegetable Juices, Pickles, Relish, Olives, Pepperoncinis

Fruits

Pick these: Most Fruits or Fruit Juices

Instead of these: No need to limit most fruits or fruit juices when watching your sodium intake

Fats, Oils, and Butter

Pick these: Plant oils (olive, canola), Unsalted Butter and Margarine (trans fat free), Low-sodium Salad Dressing (under 240 mg per serving)

Instead of these: Animal Fats, Salt Pork, Salad Dressings

Soups, Seasonings and Condiments

Pick these: Low Sodium Soups, Reduced Sodium Tomato Sauce, Fresh or Dried Herbs and Spices, Vinegar, Lemon and Lime Juice and Zest, Onion, Garlic, Pepper, Low Sodium Bouillon, Spice and Herb Table Blends, Low Sodium Soy Sauce

Instead of these: Canned Soups, Dry Soup Mix, Salt, Bouillon, Seasoning Salts, Spice and Herb Mixes w/ added salt, Sauces such as Teriyaki, Soy, Ketchup, BBQ, or Worcestershire

Eating more low sodium foods now can set you up for a healthier life down the road?which could mean more time to spend with those you love. It?s up to you to decide if that?s worth putting down that shaker.

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Vegetable Nutrition Facts and Health Benefits

We all know we should eat a diet rich in fruits vegetables, but what are the vegetable nutrition facts that make these disease-fighting foods so healthy? We've provided a comprehensive chart below with nutrition facts for some of the most common types of vegetables. Benefits of Eating Vegetables

According to the Mayo Clinic, people who eat a plant-based diet generally eat fewer calories and less fat, weigh less, and have lower cholesterol levels. There is compelling evidence that a diet rich in fruits and vegetables can lower your risk of heart disease and stroke; lower your blood pressure; help regulate your digestive system; and reduce your risk for certain cancers. How Much to Eat

The USDA says that most people should eat at least nine servings (4? cups) of vegetables and fruits a day (the average American only eats three servings a day). Make at least half your plate fruits and vegetables with every meal and you'll drastically increase your consumption of fruits and veggies. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered 1 cup toward your daily allotment. For more information, check out this chart from the USDA's updated "choosemyplate.gov" website. What Kinds of Vegetables to Eat

Choose a variety of types and colors of vegetables to give your body a diverse mix of nutrients. Different colored veggies have different nutritional benefits:

Red vegetable nutrition benefits: red veggies contain natural plant pigments called "lycopene" and "anthocyanins." Lycopene is found in tomatoes, watermelon, and pink grapefruit, and may help reduce your risk of several types of cancer, especially prostate cancer.

Red Vegetables to Eat: Beets, Red peppers, Radishes, Radicchio, Red onions, Red potatoes, Rhubarb, Tomatoes

Orange/yellow vegetable nutrition benefits: orange and yellow veggies contain natural plant pigments called "carotenoids." These compounds are converted to vitamin A in your body, which helps maintain healthy mucous membranes and healthy eyes. Carotenoid-rich foods can also help reduce your risk of cancer and heart disease, and can boost your immune system.

Vegetables to Eat: Yellow beets, Butternut squash, Carrots, Yellow peppers, Yellow potatoes, Pumpkin, Rutabagas, Yellow summer squash, Sweet corn, Sweet potatoes, Yellow tomatoes, Yellow winter squash

Green vegetable nutrition benefits: green veggies are colored by the natural plant chlorophyll. Certain green vegetables, such as spinach, green peppers, peas, cucumbers, and celery, also contain lutein, which helps keep your eyes healthy. Together, these chemicals may help reduce your risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

Green Vegetables to Eat: Artichokes, Arugula, Asparagus, Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage, Green beans, Green cabbage, Celery, Chayote squash, Cucumbers, Endive, Leafy greens, Leeks, Lettuce, Green onions, Okra, Peas, Green peppers, Snow peas, Sugar snap peas, Spinach, Watercress, Zucchini

Blue/purple vegetable nutrition benefits: blue and purples vegetables are colored by natural plant pigments called anthocyanins, which act as powerful antioxidants that protect cells from damage. They may help reduce your risk of cancer, stroke, and heart disease.

Blue/Purple Vegetables to Eat: Purple asparagus, Purple cabbage, Eggplant, Purple Belgian endive, Purple peppers, Purple-fleshed potatoes

**Go to our vegetarian recipes for some delicious and healthy vegetable recipes. Vegetables Nutrition Facts Chart

Raw, edible weight portion. Percent Daily Values (%DV) are based on a 2,000 calorie diet. Iceberg Lettuce (1/6 medium head)Leaf Lettuce (1 1/2 cups shredded)

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Exercises To Do At Home For Free!

We've outlined some free exercises to do at home below. Exercising at home has plenty of benefits, including:

? Cost - no expensive monthly membership fees or long-term contracts

? Time - no wasting time driving to and from the gym

? Convenience - no waiting in line to use cardio equipment or weight machines and the ability to work out on your own schedule, rather than just when the gym is open

CARDIOVASCULAR EXERCISES TO DO AT HOME (or outside):

1. Walking
? One of the easiest exercises to do at home or outside
? It is a great starting point for anyone who is just starting to exercise
? Start walking at a moderate pace and a short distance (1-2 miles), then gradually work up to walking longer and faster
? Try and walk at least 3x per week when starting off, then increase your activity level to 5-6 times per week

2. Jogging/Running

? Jogging burns more calories than walking but is a bit harder on the body
? If you are just starting an exercise program, begin with walking then move up to jogging and running

3. Bicycling
? Riding a bike is an excellent, no-impact form of cardio
? Great for toning your lower body (hips, legs, butt muscles)

4. Swimming
? Swimming involves all the major muscles of the body
? One of the best total body exercises to do at home (if you have a pool or body of water near you)

5. Yoga/Pilates
? Both yoga and Pilates are great for building your core and flexibility
? Good for your mind, body, and spirit

STRENGTH TRAINING EXERCISES TO DO AT HOME:

1. Wall Push-Up (works your chest and shoulder muscles)
? Stand facing a wall with your feet about 2-3 feet back from it so your body is at an angle
? Place your hands on the wall about shoulder-width apart
? Bending only at the elbows, lower yourself forward towards the wall then push yourself away from it, squeezing your chest muscles as you get to the top
? Keep your body stiff and straight during the movement
? Aim for 12-15 repetitions

2. Standing Row (works your back and biceps muscles)
? Loop a towel around something sturdy so the towel is wrapped around the pole and you can grab both ends at stomach level
? Have your feet close up to the pole and lean back gripping on the ends of the towel and keeping your body stiff and straight
? Pull yourself up with both arms
? Keep your back arched throughout the movement
? Aim for 12-15 repetitions

3. Shoulder Press (works your shoulders and triceps)
? Use something around the house for weight, such as old milk jugs with water or sand in them
? From a seated or standing position, hold the weights just above your shoulders
? Push them up overhead slowly and lower back down
? Aim for 12-15 repetitions

4. Squat (works your entire lower body)
? Place your feet about shoulder width apart
? Keeping your torso vertical and a slight arch in your lower back, start the movement by bending the knees
? Squat down until your thighs are parallel to the floor
? Push yourself back up to the start position using your legs
? For added difficulty, add two milk filled with water or sand and hold them down at your sides when you squat down
? For a more advanced technique, raise your arms over your head as you complete the movement
? Aim for 15-20 repetitions

5. Crunches (work your core and abdominal muscles)
? Lie down flat on your back with your knees bent and your feet on the floor
? Hold your hands behind of beside your head (be sure you don?t jerk on your neck if your hands are behind your head)
? Roll your upper torso forward, using your abdominal muscles in a slow, controlled movement
? Hold at the top of the movement for a second and squeeze your ab muscles, then lower yourself back down
? Aim for 15-20 repetitions

6. Curls (work your biceps muscle)s
? Stand with your knees slightly bent, arms at your sides, holding your resistance bags or two dumbells in your hands
? With your upper arm tight at your side and bending only at the elbow, lift the weight up to shoulder level
? Your palms should be facing your hips at the start of the movement and you should turn the weights slightly as you raise them, so your palms are facing your chest at the top of the movement
? Squeeze your bicep muscles hard at the top
? Do the curls one arm at a time or at the same time with two dumbbells (if you don't have dumbbells use old milk jugs or something like that filled with sand or water)
? Aim for 10-12 repetitions

7. Bench Dips (works your triceps)
? Sit on the side edge of a flat bench or the front edge of a chair
? Place your hands on the edge of the chair and grip the edge
? To start with, your feet should be flat on the floor about two feet in front of you with your knees bent (when you get more advanced and comfortable with the movement you should raise your feet up onto another chair or bench
? Move yourself off the chair so you are now supporting your body weight on your hands
? Bend your arms, lowering your body and going down only as far as you feel comfortable
? Push back up, squeezing the triceps
? Aim for 15 repetitions

8. Side Bridges (works your core and abs)
? Lying on your side, prop yourself on elbow, forearm on floor and perpendicular to your body
? Then raise your hip up off the floor to achieve a straight line from armpit to ankle, with only elbow and side of foot touching the ground
? Hold for as long as possible on each side

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How to Read a Nutrition Label

Nutrition facts labels are required for most packaged and processed foods. They help consumers like you and me understand what goes into the foods we eat. Learning how to read a nutrition label is a crucial step in eating better.

Here are some simple guidelines on how to read a nutrition label:

Serving Size:

This is the size of each serving, usually based on the amount that the average person will eat. If you are eating 4-6 smaller meals per day, then your serving sizes should generally be smaller. Keep in mind that if there are 10 servings in a package and you eat the whole package, then you have to multiply all the calories, carbs, fat, etc. by 10.

Calories:

The amount of calories in one serving. Divide ?calories from fat? by total calories to get the percentage of that food from fat (remember, this number should not be more than 20-30% per day). Be sure you understand how many calories you should be eating each day and check out this sample menu for a days worth of healthy foods (based on a 2000 calorie diet).

% Daily Value:

Based on a 2,000 calorie diet, these numbers listed on the nutrition label show percentages of total daily values that this serving of food is accounting for.

Total Fat:

The amount of fat (in grams) per serving. If you see any amount of trans fat listed on the label, choose another option. There is a lot of controversy around whether saturated fat is bad for you or not. The general consensus among health experts is to eat saturated fat in moderation and look for "healthy fats" such as monounsaturated and polyunsaturated fats listed on the label.

Cholesterol:

Too much cholesterol can lead to heart disease and stroke. Limit your cholesterol intake as much as possible. If you eat a lot of eggs, try eating a 4:1 ratio of egg whites to egg yolks instead. The yolks are loaded with cholesterol.

Sodium:

Watch for foods with high sodium (salt) content. Food companies often add hidden salt to flavor their processed and packaged foods. If the Daily Value percentage is above 20% for a single serving of a particular food, consider a healthier option with less salt. Also, be very wary of showering your food with the salt shaker. Measure how much salt you are actually using, which will help you monitor your salt intake. Most shouldn't eat more than 2,300 mg, or 1 teaspoon total per day.

Total Carbohydrates:

There are several things to look for related to carbohydrates on a nutrition label. First, the type of carbohydrate is extremely important (see the Ingredients section below for more information). Second, keep on eye on foods and drinks with high sugar content. Sugars are basically empty calories (lots of calories and little nutritional value) so they often lead to weight gain. Aim to keep your sugar intake under 32 grams or 6% of your total calories per day.

You will also see Fiber content listed on the nutrition label under Carbohydrates. Fiber is great for your digestive health, so aim for between 25 and 35 grams each day. Fiber has a ton of health benefits, which include lowering cholesterol, preventing cancer, preventing constipation, and helping weight loss. Fiber also makes you feel more full so you often end up eating less.

Protein:

Protein is good, as long as you?re getting it from lean, healthy food sources such as poultry, fish, and other lean meats, low-fat dairy products, beans, nuts, etc.

Vitamins and Minerals:

Try and eat a wide variety of foods that are high in different types of vitamins and minerals. I also recommend taking a multi-vitamin supplement (such as One-a-Day) with close to 100% of the RDA for each vitamin listed.

Ingredients:

People often overlook the ingredients list on the bottom of a nutrition label. Take a close look at the ingredients listed. Look for natural ingredient names that you understand. The first ingredient listed on the ingredient list of a nutrition label composes the largest percentage of the food and so on. Make sure you avoid the following terms whenever possible:

1. High fructose corn syrup, fructose, glucose, dextrose - these are synthetic sugars derived from corn. They are a reason for many major health problems and many experts agree that they're one of the major contributors to today's obesity epidemic.

2. White Flour, Enriched Flour, Bleached White Flour, Wheat Flour* - eating too many refined carbohydrates raises blood sugar levels and increases blood fats called triglycerides, which puts you at much higher risk for heart attack, stroke, diabetes, and obesity. Look for the words "whole wheat" or "whole grains" as one of the first ingredients on the nutrition label. This is how you know the food is made with mostly whole grains.

*Note that "Wheat Flour" is on the list above. This a deceptive way food companies get you to think you're eating healthy...a product could have 1% "wheat" and they can call it wheat flour. Look for whole wheat or whole grain listed as the first ingredient.

3. Aspartame, Saccharin, Sucralose, Phenylalkaline - these are artificial sweeteners that we don't know much about. Some early reports have said that they cause cancer but the bottom line is that there's not enough research to know either way...so avoid them.

4. Partially Hydrogenated or Hydrogenated Oil - these are trans fats and are terrible for you.

As a general rule, also stay away from any ingredients that sound like a chemistry experiment. Do you know what sodium nitrate is? Neither do I, so I prefer not to eat it. A shorter ingredient list with names you actually understand is what you?re looking for here.

Recap ? How to Read a Nutrition Label

Calories from fat - no more than 20-30% of per day of total fat consumption

Small amounts of polyunsaturated and monounsaturated fats ("good fats") are good for your heart

Eat in moderation. Try and keep your total under 20 grams total per day

0 grams - these are horrible for you...stay away from them. Less than 2,300mg of sodium per day (equivalent of 1 tsp.) per day

Less than 32 grams or 6% of total calories per day of added sugar (sugar from natural sources like fruit is okay)

.36 grams per pound of body weight per day for the average person but largely dependent upon your fitness goals (i.e., for someone who is looking to gain lean muscle it is recommended to eat between .75 and 1 gram per pound of body weight)

Look for all natural ingredients and avoid ones that sound like a chemical equation. Avoid "high fructose corn syrup," "refined flour," artificial sweeteners, and hydrogenated oils. The less ingredients listed, the better

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Healthy Foods for Kids

With the abundance of junk food like hot dogs, pizza, soda, and french fries, it can be difficult to find healthy foods for kids these days.

Many parents are oblivious to the dangers of feeding their kids unhealthy foods. But the reality is, 30% of children aged 2-19 are considered overweight or obese and 1 in 3 children born in the year 2000 will develop diabetes in their lifetime, according to the Centers for Disease Control and Prevention.

Scary stuff, right? Fortunately, teaching your kids how to eat healthy foods now can set them up for a lifetime of healthy habits, and help prevent them from developing chronic diseases down the road.

In this article, we?ll look at some healthy, kid-friendly foods for breakfast, lunch, dinner, and snack time; basic healthy foods for kids from each food group; and tips for integrating more healthy foods in your child?s diet. Check out our healthy recipes section to get some easy healthy recipes you can prepare and cook with your family. Tips for Each Meal

Healthy Foods for Kids: Breakfast

You?ve probably heard the term ?breakfast is the most important meal of the day.? A healthy breakfast can lead to better eating habits throughout the day because eating the right foods will help keep your kid full, which leads to less unhealthy snack urges. Another added benefit of a healthy breakfast is it can give your child a sustained source of energy for the whole day and help start them off on the right foot and stay focused.

Make sure your kid gets a combination of lean protein, whole grains, and healthy fats for breakfast. Choose healthy foods like eggs, fresh squeezed juice, skim milk, whole wheat toast or English muffin, yogurt, or turkey sausage.

Healthy Foods for Kids: Lunch

Lunch is another meal where your kids can develop healthy eating habits. Most school cafeterias don?t make this easy though. Most school lunches are filled with cheap, processed foods high in fat, salt, and refined grains.

Instead, pack a lunch for your kid every day. Include a turkey, roast beef, or ham sandwich on whole wheat bread. Add some easy-to-eat veggies like carrot or celery sticks and include a side of hummus for them to dip them in. Give them sugar free juice, milk, or water instead of soda too.

Healthy Foods for Kids: Dinner

Dinner can be a great bonding time when you get the whole family helping in the kitchen and then sitting down for a meal together. Make kid-friendly dinners healthy by swapping out healthy ingredients. For example, use whole grain pasta and low fat cheese for macaroni and cheese; choose whole wheat pasta with marinara sauce in place of white pasta with meat sauce. Bake your own chicken nuggets with chicken breasts and corn flakes as a coating. Be creative and substitute healthy ingredients and your kids won?t be able to tell the difference.

Vegetables are an important part of every meal for the whole family, and this is especially true at dinner time. When cooking healthy dinners for kids, make sure half of their plate is filled with vegetables. Get your kids in the habit of eating a healthy salad every night. When it comes to proteins, stick to lean beef like sirloin and flank steak as well as chicken, turkey, and fish.

Healthy Foods for Kids: Snacks

Replacing your kids? unhealthy snacks with healthy ones is one of the best ways to incorporate healthier foods into their diets. However, many kids are used to sugary cakes and cookies or salt-filled chips and processed meats, and weaning them off these types of foods can be a process. Gradually introduce healthier snacks like fruits, vegetables, nuts, and whole grain crackers.

Here are some ideas for healthy snacks foods for kids: reduced fat string cheese, carrots with hummus or bean dip, tomato slices with fresh mozzarella cheese, peanut butter with celery sticks, cottage cheese, reduced salt popcorn, fresh salsa with whole grain chips, and apple slices with almond butter. Find several healthy snacks your kids respond well to and switch out the unhealthy snacks with these healthier ones. Kid-friendly Suggestions From Each Food Group

Also, the National Institutes of Health has created a program called WE CAN (Ways to Enhance Children's Activity and Nutrition). They developed a cool chart called "Go, Slow, Whoa" that shows foods from each food group you should be eating. Eat the "Go" foods most often, "Slow" foods less often, and "Whoa" foods least often. Print this chart and put it on your fridge or take it with you on your next trip to the grocery store.

Download the chart here or scroll down and view the chart below.

Go to the WE CAN website to learn more ... it's a great resource to help your kids lead healthier, more active lives. 10 Tips for Integrating More Healthy Foods into Your Kid?s Diet

Make your children a constant presence in your kitchen. Give them jobs to do to help prepare healthy foods (such as cleaning or peeling fruits and veggies), and show them first-hand how to cook healthier meals. Clean out your pantry. If you have a pantry full of unhealthy foods, chances are your kids are going to eat it. Replace unhealthy snacks with healthy ones like fresh fruits and veggies and nuts. Help your child understand the importance of food by talking about the benefits those foods can offer in their day-to-day lives. For example, tell your son that eating lean protein like fish and turkey can help him build muscle for his favorite sport. Or tell your daughter that eating certain fruits and veggies can add luster to her skin and hair because of the antioxidants. Give praise when your child makes healthy choices. A smile or an ?I?m proud of you? goes a long way. Let your child indulge once a week. Making healthy foods for kids a routine in your home also means letting your kids eat their favorite foods in moderation. Have a weekly pizza night or special ice cream dessert every once in a while. Have a meal with the family every night. Research shows that children who eat dinners at the table with their parents have better nutritional habits and are less likely to get in serious trouble as teenagers. We?re all busy, but sharing a healthy meal is a great way to bond as a family while building healthy habits. Prepare plates ahead of time in the kitchen to control portion sizes. If your kid has a big appetite, make more of the healthy, vegetable-based side dishes.Get feedback. Ask your kids what their favorite foods are as you start preparing healthier meals. Kids are still kids and there will be certain things they don?t love to eat. Make notes of what your kids enjoy and try and emulate those flavors in other dishes. Change the way you prepare food. Cut back on added fats and/or oils in cooking or spreads; grill, steam, or bake instead of frying; and add flavor with herbs, spices, and low-fat seasonings. Always get your doctor?s advice, especially if your child is overweight and you need to make serious changes to his or her diet.

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