HOW MUCH WATER SHOULD YOU DRINK A DAY
One of the most common questions people ask at hospitals and medical clinics is how much water should I drink every day. It is not an easy task to give a straight answer to this question. Mainly because people are different, some skinny some over weight and some tall and some short. If you asked a medical doctor he would probably hand you a small cup to give him a sample of your urine. The urine tells the doctor a lot about you. Dark yellow urine means your kidneys are suffering while doing their job and that they are not getting enough water to flush the system. check your own urine color and see for yourself. If your urine a dark yellow color, ask yourself this question do you go to the bathroom during the day? How about the night time. If your answer is rarely you definitely need to drink more water. If you’ve followed all that, there are other rules to follow…
• Never drink standing up.
• Always drink water before each meal.
• Do not drink after meals immediately because that would dilute the chemicals
your stomach adds to digest the food.
• If you started eating always save a space for your liquids later.
• Making soda drinks replace your liquid intake will make your kidneys work harder
than it would if all your liquids were just water.
• Regardless of how much you adore your stupid dog, never share a cup, bottle or
any anything with your animal. Assign a different container for your wife.
Sunday, May 24, 2009
HOW TO CURE HEMORRHOIDS
HOW TO CURE HEMORRHOIDS
Hemorrhoids are a problem suffered by millions. Don’t strain the longer you sit in the bathroom the more pressure you are putting on your hemorrhoids, making them worse. When you first have the urge to go, do it. Waiting can cause the urge to go away making you strain more when you got. Give yourself 5 minutes no longer.
When you are sitting always put your feet up these relieves the pressure on your blood vessels in your legs and your hemorrhoids. Even when sitting on the toilet putting your feet up will help relive the pain.
Alternating hot and cold for 20 minutes each session helps relieve any pain including hemorrhoid pain. Take a hot sitz bath by filling your tub with a few inches of water sit for 20 minutes. Then get out and apply an ice pack wrapped in a towel for 20 minutes. Alternating the hot and cold improves circulation and relieves swelling as well as pain.
Add fiber to your diet but not too fast it can cause diarrhea. Eating lots of fruits, vegetables, and high fiber cereal like bran cereal helps to soften the stool.
If you have a work day that involves lots of sitting and standing chances are you may be having problems with constipation and straining. You need to break up you day with several short walks. Instead of e-mail to a co-worker get up and deliver the message.
Watch what you eat that could be making hemorrhoids worse. Spicy food can be irritating. Also watch what you drink cut back on soda, and avoid beer, wine and caffeinated drinks. Citrus fruits and juices can be a problem. By decreasing these products you lower the acid base balance or ph of your stools which helps calm the sensitivity. You can also apply a coat of petroleum jelly directly to the anal area to calm the irritation.
Hemorrhoids are a problem suffered by millions. Don’t strain the longer you sit in the bathroom the more pressure you are putting on your hemorrhoids, making them worse. When you first have the urge to go, do it. Waiting can cause the urge to go away making you strain more when you got. Give yourself 5 minutes no longer.
When you are sitting always put your feet up these relieves the pressure on your blood vessels in your legs and your hemorrhoids. Even when sitting on the toilet putting your feet up will help relive the pain.
Alternating hot and cold for 20 minutes each session helps relieve any pain including hemorrhoid pain. Take a hot sitz bath by filling your tub with a few inches of water sit for 20 minutes. Then get out and apply an ice pack wrapped in a towel for 20 minutes. Alternating the hot and cold improves circulation and relieves swelling as well as pain.
Add fiber to your diet but not too fast it can cause diarrhea. Eating lots of fruits, vegetables, and high fiber cereal like bran cereal helps to soften the stool.
If you have a work day that involves lots of sitting and standing chances are you may be having problems with constipation and straining. You need to break up you day with several short walks. Instead of e-mail to a co-worker get up and deliver the message.
Watch what you eat that could be making hemorrhoids worse. Spicy food can be irritating. Also watch what you drink cut back on soda, and avoid beer, wine and caffeinated drinks. Citrus fruits and juices can be a problem. By decreasing these products you lower the acid base balance or ph of your stools which helps calm the sensitivity. You can also apply a coat of petroleum jelly directly to the anal area to calm the irritation.
How to cure headaches!
Do you have a headache!
All of us must have had an experience with a headache at one time or another, and it felt so bad that you could not stand talking to anybody not to your spouse, children or anybody else, and was so painful that you wanted it to stop at once. A lot of us just reach for a bottle of over the counter pain pills. The medical approach for headaches is “why” what is the cause before you just medicate it away. It is extremely important to make sure you don’t have a medical reason for your headache.
Two populations are at risk the elderly and pregnant women. As we age our bodies are less efficient resulting in a higher blood pressure. High blood pressure can be a precursor to stroke. Thankfully, our bodies can alert us to the problem with a headache. So first if you have a headache especially recurrent headaches not related to stress and lack of sleep, check your blood pressure. When I went to nursing school in 1975 the rules for blood pressure were different than they are now. We were taught that 120/80 was the perfect blood pressure and that 140/90 was the blood pressure to treat. In this millennium we have discovered that a blood pressure of 100/70 is probably even better. This will of course, depend on a lot of risk factors and recommendations of your doctor. But anyone consistently having a blood pressure of 140/90 needs to check it out and talk to their doctor.
The next population is the pregnant woman elevated blood pressure in a pregnant woman can lead to seizures and even death to the woman or her fetus. The first sign of elevated blood pressure in a pregnant woman is also a headache. So everybody needs to make sure a medical reason is not the cause of their headache.
But have you ever wondered are their other things I can do for a headache besides over the counter medications. Yes, you can.
A lot of lay people do not realize there are dangers in over the counter medications. People think because the FDA (Food and Drug Administration) allows these medications to be sold without a prescription that they are safe. But they are only safe if used as directed. For instance acetaminophen (Tylenol, brand name) 500mg two tablets can be taken every 4 hours but you can only take 4 doses in a day, more than that can cause liver damage. The United States has had a tremendous increase in people needing a liver transplant; a lot of this could be due to alcohol abuse but it could also be due to the innocent overuse of over the counter medications. Also other medications may contain acetaminophen all doses must be added together to not go over 4 grams in a day or 4000 mg.
Another over the counter medication abused for headaches and other pain is ibuprophen (commonly sold as Motrin or Advil), our bodies need time to clear this medication out of our system. It comes in 200mg as an over the counter medication. If you take 2 tablets then your kidneys need 4 hours to clear it out. If you take 3 tablets your kidneys need 6 hours to clear it out. By taking larger and more frequent doses we are doing great damage to our kidneys. Again as a nation we have a tremendous number of people waiting for kidney transplants.
Back to “why” you came to read this article. What can we do to cure headaches without possibly causing more permanent damage to ourselves? Check out your lifestyle are you getting enough sleep? These are stressful times in this economy, what are you doing about stress? Just a few slow deep breaths in to a count of three and out to a count of three, can really slow down that “fight or flight” response to stress. It can not only relieve pain but make you live longer. You can do this up to 20 minutes for pain relief but its recommended you get in a comfortable position for this long a session. Another really effective but almost silly sounding thing to do for a session of deep breathing lasting more than a few seconds; try to imagine that you are lying in the sun on the beach. Don’t laugh until you try it.
Commonly a headache can be brought on by dehydration. It is recommended that most people need about 8 to 10 glasses of water a day. Drinking caffeine does not make up for the amount of water needed but actually increases the amount needed. Some studies say larger people need even more water. After all our cells are predominantly made up of water. When we don’t drink enough water our bodies will hang on to what we have causing us (especially it seems women) to be puffy. Often our bodies will signal we need water by a headache. When we give our bodies the water we need a lot of good things happen. If we having been eating too much salt the extra water flushes this out lowering our blood pressure and decreasing swelling as well as relieving our headache.
Another trick for headache relief that I have learned from chiropractors is sitting up straight. Chronic headaches can be from our neck and shoulders. Poor posture and misalignment can greatly increase in the tension in your neck and shoulders. Sitting and standing slumped over is a common problem especially as we age. Also so many of us use computers throughout much of our day; such work is very conducive to slumping. We need to get up and stretch several times a day, squeeze your shoulders backwards together this pulls us up into proper alignment. Another great benefit is people who stand up straighter are perceived to be 10 years younger!
Most people have no idea how slumped they are, try practicing in front of a mirror. My mom who was also a nurse retired at 76 years old; she was shocked to hear a patient referring to her as the hunch back nurse. Now at 87 years young, as she passes a mirror she checks her posture. So should you.
To check your posture look at the details Are your shoulders level? Is your head straight, not tilted to either side. Check your chin is it parallel to the floor? What about your arms are they the same distance? Check out those sexy hips are they level not sloped? Last but not least how about your knees and ankles are they straight. Also look at the bottom of your shoes if they are wearing unevenly your posture especially when walking is off.
Another headache cure which used to only be for women, is watch how you carry things. Always carrying your purse or the strap for your computer bag over the same shoulder creates an imbalance. One fix is to change shoulders frequently or to lighten your load. Another idea is how about carrying it in your hand then you use all the muscles in your arms and not just putting weight on your shoulders. We exercise and strengthen our biceps and forearms but not so much our shoulders.
Headaches are a pain even in an economic way. Lets all do our best to live better and cheaper lives in these hard economic times. Go to the doctor when you need to but lets try to make our lives better so we can save in this area. Try to go to bed at the same time every night. Preferably 8 hours before you have to get up. Plan you day for a healthy lifestyle. We all need 30 minutes of exercise at least 5 days a week but try to get it 3 hours before a planned bedtime. If you have TV shows you don’t want to miss tape them or watch them on the internet at your leisure. Plan your life don’t let it plan you.
All of us must have had an experience with a headache at one time or another, and it felt so bad that you could not stand talking to anybody not to your spouse, children or anybody else, and was so painful that you wanted it to stop at once. A lot of us just reach for a bottle of over the counter pain pills. The medical approach for headaches is “why” what is the cause before you just medicate it away. It is extremely important to make sure you don’t have a medical reason for your headache.
Two populations are at risk the elderly and pregnant women. As we age our bodies are less efficient resulting in a higher blood pressure. High blood pressure can be a precursor to stroke. Thankfully, our bodies can alert us to the problem with a headache. So first if you have a headache especially recurrent headaches not related to stress and lack of sleep, check your blood pressure. When I went to nursing school in 1975 the rules for blood pressure were different than they are now. We were taught that 120/80 was the perfect blood pressure and that 140/90 was the blood pressure to treat. In this millennium we have discovered that a blood pressure of 100/70 is probably even better. This will of course, depend on a lot of risk factors and recommendations of your doctor. But anyone consistently having a blood pressure of 140/90 needs to check it out and talk to their doctor.
The next population is the pregnant woman elevated blood pressure in a pregnant woman can lead to seizures and even death to the woman or her fetus. The first sign of elevated blood pressure in a pregnant woman is also a headache. So everybody needs to make sure a medical reason is not the cause of their headache.
But have you ever wondered are their other things I can do for a headache besides over the counter medications. Yes, you can.
A lot of lay people do not realize there are dangers in over the counter medications. People think because the FDA (Food and Drug Administration) allows these medications to be sold without a prescription that they are safe. But they are only safe if used as directed. For instance acetaminophen (Tylenol, brand name) 500mg two tablets can be taken every 4 hours but you can only take 4 doses in a day, more than that can cause liver damage. The United States has had a tremendous increase in people needing a liver transplant; a lot of this could be due to alcohol abuse but it could also be due to the innocent overuse of over the counter medications. Also other medications may contain acetaminophen all doses must be added together to not go over 4 grams in a day or 4000 mg.
Another over the counter medication abused for headaches and other pain is ibuprophen (commonly sold as Motrin or Advil), our bodies need time to clear this medication out of our system. It comes in 200mg as an over the counter medication. If you take 2 tablets then your kidneys need 4 hours to clear it out. If you take 3 tablets your kidneys need 6 hours to clear it out. By taking larger and more frequent doses we are doing great damage to our kidneys. Again as a nation we have a tremendous number of people waiting for kidney transplants.
Back to “why” you came to read this article. What can we do to cure headaches without possibly causing more permanent damage to ourselves? Check out your lifestyle are you getting enough sleep? These are stressful times in this economy, what are you doing about stress? Just a few slow deep breaths in to a count of three and out to a count of three, can really slow down that “fight or flight” response to stress. It can not only relieve pain but make you live longer. You can do this up to 20 minutes for pain relief but its recommended you get in a comfortable position for this long a session. Another really effective but almost silly sounding thing to do for a session of deep breathing lasting more than a few seconds; try to imagine that you are lying in the sun on the beach. Don’t laugh until you try it.
Commonly a headache can be brought on by dehydration. It is recommended that most people need about 8 to 10 glasses of water a day. Drinking caffeine does not make up for the amount of water needed but actually increases the amount needed. Some studies say larger people need even more water. After all our cells are predominantly made up of water. When we don’t drink enough water our bodies will hang on to what we have causing us (especially it seems women) to be puffy. Often our bodies will signal we need water by a headache. When we give our bodies the water we need a lot of good things happen. If we having been eating too much salt the extra water flushes this out lowering our blood pressure and decreasing swelling as well as relieving our headache.
Another trick for headache relief that I have learned from chiropractors is sitting up straight. Chronic headaches can be from our neck and shoulders. Poor posture and misalignment can greatly increase in the tension in your neck and shoulders. Sitting and standing slumped over is a common problem especially as we age. Also so many of us use computers throughout much of our day; such work is very conducive to slumping. We need to get up and stretch several times a day, squeeze your shoulders backwards together this pulls us up into proper alignment. Another great benefit is people who stand up straighter are perceived to be 10 years younger!
Most people have no idea how slumped they are, try practicing in front of a mirror. My mom who was also a nurse retired at 76 years old; she was shocked to hear a patient referring to her as the hunch back nurse. Now at 87 years young, as she passes a mirror she checks her posture. So should you.
To check your posture look at the details Are your shoulders level? Is your head straight, not tilted to either side. Check your chin is it parallel to the floor? What about your arms are they the same distance? Check out those sexy hips are they level not sloped? Last but not least how about your knees and ankles are they straight. Also look at the bottom of your shoes if they are wearing unevenly your posture especially when walking is off.
Another headache cure which used to only be for women, is watch how you carry things. Always carrying your purse or the strap for your computer bag over the same shoulder creates an imbalance. One fix is to change shoulders frequently or to lighten your load. Another idea is how about carrying it in your hand then you use all the muscles in your arms and not just putting weight on your shoulders. We exercise and strengthen our biceps and forearms but not so much our shoulders.
Headaches are a pain even in an economic way. Lets all do our best to live better and cheaper lives in these hard economic times. Go to the doctor when you need to but lets try to make our lives better so we can save in this area. Try to go to bed at the same time every night. Preferably 8 hours before you have to get up. Plan you day for a healthy lifestyle. We all need 30 minutes of exercise at least 5 days a week but try to get it 3 hours before a planned bedtime. If you have TV shows you don’t want to miss tape them or watch them on the internet at your leisure. Plan your life don’t let it plan you.
Saturday, May 9, 2009
FOOD THAT MAKES YOU HAPPY
Foods That Make You Happy
Posted Tue, Feb 05, 2008, 4:09 pm PST
POST A COMMENT »
Don't you sometimes wish there were a happy pill to spritz up your spirits when you're out of sorts? To make you laugh when you're grumpy? Or to warm your heart when you're about to bite someone's head off? Well, there are probably several things in your kitchen that could do the trick, and they taste a lot better than a pill. These foods tweak your brain in ways that help you feel happy.
A Little Dessert Sugar soothes us when we're stressed--or at least it calms down stressed-out rats, which are good models for stress in people. But before you race to the vending machine with a license to binge, know that a little sugar may soothe rattled nerves, but too much will backfire, playing moody havoc with your blood sugar. Here's how to get just enough:
■A small slice of angel food cake with 1/2 cup strawberries
■2 Fig Newman cookies and a 6-ounce glass of juice
■Fruit and Chocolate Fondue
1 cup fresh strawberries
1 peeled, sliced kiwi
1/4 cup fat-free chocolate syrup
>Dunk fruit into syrup, lean back, and smile.
Toast and Jam "Of course we crave bread and other carbohydrates when we're down!," laughs Elizabeth Somer, RD, author of Food & Mood. "Carbs raise levels of the feel-good brain chemical serotonin, which lifts our spirits." But think whole-wheat bread and other whole-grain carbs, because they also stabilize blood sugar levels--unlike refined grains (white bread, pasta, rice, and pretty much anything white). They send blood sugar on a roller-coaster ride, leaving you jittery, grumpy, and hungry. Get a happy serotonin boost from the following snacks:
■Half a toasted whole-wheat English muffin or bagel with jam or honey
■A small bowl of oatmeal with some dried cranberries and a bit of brown sugar
■Comforting, creamy peach open-face sandwich
2 Tbsp. fat-free cream cheese
1 tsp. honey
1 peach, peeled and chopped
1 slice 100% whole-grain bread
1/2 tsp. chopped walnuts
>Blend cheese, honey, and chopped peaches; spread mixture on bread and sprinkle with nuts. Yum.
Yogurt and Eggs Numerous studies show that getting more of the omega-3 fatty acid called DHA in your diet makes you happier and smarter. Even people battling tough-to-treat depression feel as much as 50% better when they get lots of DHA. To keep your chin cheerfully up, aim for 200 mg of DHA a day. Mix and match DHA-fortified foods like these...
■1 container Rachel's Wickedly Delicious Yogurt (32 mg of DHA)
■1 Gold Circle Farm egg (150 mg)
■1 Oh Mama nutrition bar (115 mg)
■1 cup of Horizon Organic reduced-fat milk plus DHA (32 mg)
■18-oz. Odwalla Soy Smart drink (32 mg)
Popeye's Fave No wonder he was always in such a high-energy mood. Spinach is full of folate, a B vitamin that's a must for making feel-good serotonin. Like DHA, folate is potent enough to ease clinical depression, say researchers. If you're trying to stay on the sunny side of life, make chowing down Popeye-style a habit. To get plenty of this happy green (about two cups of cooked spinach is perfect)...
■Add a 10-ounce packet of frozen, chopped spinach to soups, stews, and casseroles, homemade or not.
■Use spinach instead of lettuce in sandwiches and wraps.
■Whip steamed, chopped spinach into mashed potatoes.
■Make a salad meal of it
Pile your plate high with baby spinach leaves
Top it off with a grilled chicken breast or broiled salmon fillet (another great DHA source, BTW)
Black Bean Dip Black beans, like most legumes, are a nifty source of iron. And if you're low on iron--as many active women are--you can be tired and have trouble sleeping, turning you into Major Grouch. Here's how to help keep your iron levels, and your mood, up:
■Mix black beans with chopped spinach, roasted red peppers, and salsa as a dip for a toasted whole-wheat tortilla.
■Heat black beans with onions, garlic, and cumin, and serve over brown rice.
■Toss black beans and turkey cubes into a salad (the "heme" iron in poultry and meat helps you absorb more of the "non-heme" iron in beans).
■Add extra black beans to chili and soups.
Two quick tips for iron intake: To help your body absorb max amounts of this mineral, do combine iron-rich foods with foods that are high in vitamin C (tomatoes, broccoli, red peppers, OJ). But don't wash them down with coffee, tea, or milk; all three can block iron absorption.
Happy foods have another big, big payoff besides brightening your outlook on life: Taking care of your emotional health and well-being can make your RealAge up to 16 (!) years younger.
Posted Tue, Feb 05, 2008, 4:09 pm PST
POST A COMMENT »
Don't you sometimes wish there were a happy pill to spritz up your spirits when you're out of sorts? To make you laugh when you're grumpy? Or to warm your heart when you're about to bite someone's head off? Well, there are probably several things in your kitchen that could do the trick, and they taste a lot better than a pill. These foods tweak your brain in ways that help you feel happy.
A Little Dessert Sugar soothes us when we're stressed--or at least it calms down stressed-out rats, which are good models for stress in people. But before you race to the vending machine with a license to binge, know that a little sugar may soothe rattled nerves, but too much will backfire, playing moody havoc with your blood sugar. Here's how to get just enough:
■A small slice of angel food cake with 1/2 cup strawberries
■2 Fig Newman cookies and a 6-ounce glass of juice
■Fruit and Chocolate Fondue
1 cup fresh strawberries
1 peeled, sliced kiwi
1/4 cup fat-free chocolate syrup
>Dunk fruit into syrup, lean back, and smile.
Toast and Jam "Of course we crave bread and other carbohydrates when we're down!," laughs Elizabeth Somer, RD, author of Food & Mood. "Carbs raise levels of the feel-good brain chemical serotonin, which lifts our spirits." But think whole-wheat bread and other whole-grain carbs, because they also stabilize blood sugar levels--unlike refined grains (white bread, pasta, rice, and pretty much anything white). They send blood sugar on a roller-coaster ride, leaving you jittery, grumpy, and hungry. Get a happy serotonin boost from the following snacks:
■Half a toasted whole-wheat English muffin or bagel with jam or honey
■A small bowl of oatmeal with some dried cranberries and a bit of brown sugar
■Comforting, creamy peach open-face sandwich
2 Tbsp. fat-free cream cheese
1 tsp. honey
1 peach, peeled and chopped
1 slice 100% whole-grain bread
1/2 tsp. chopped walnuts
>Blend cheese, honey, and chopped peaches; spread mixture on bread and sprinkle with nuts. Yum.
Yogurt and Eggs Numerous studies show that getting more of the omega-3 fatty acid called DHA in your diet makes you happier and smarter. Even people battling tough-to-treat depression feel as much as 50% better when they get lots of DHA. To keep your chin cheerfully up, aim for 200 mg of DHA a day. Mix and match DHA-fortified foods like these...
■1 container Rachel's Wickedly Delicious Yogurt (32 mg of DHA)
■1 Gold Circle Farm egg (150 mg)
■1 Oh Mama nutrition bar (115 mg)
■1 cup of Horizon Organic reduced-fat milk plus DHA (32 mg)
■18-oz. Odwalla Soy Smart drink (32 mg)
Popeye's Fave No wonder he was always in such a high-energy mood. Spinach is full of folate, a B vitamin that's a must for making feel-good serotonin. Like DHA, folate is potent enough to ease clinical depression, say researchers. If you're trying to stay on the sunny side of life, make chowing down Popeye-style a habit. To get plenty of this happy green (about two cups of cooked spinach is perfect)...
■Add a 10-ounce packet of frozen, chopped spinach to soups, stews, and casseroles, homemade or not.
■Use spinach instead of lettuce in sandwiches and wraps.
■Whip steamed, chopped spinach into mashed potatoes.
■Make a salad meal of it
Pile your plate high with baby spinach leaves
Top it off with a grilled chicken breast or broiled salmon fillet (another great DHA source, BTW)
Black Bean Dip Black beans, like most legumes, are a nifty source of iron. And if you're low on iron--as many active women are--you can be tired and have trouble sleeping, turning you into Major Grouch. Here's how to help keep your iron levels, and your mood, up:
■Mix black beans with chopped spinach, roasted red peppers, and salsa as a dip for a toasted whole-wheat tortilla.
■Heat black beans with onions, garlic, and cumin, and serve over brown rice.
■Toss black beans and turkey cubes into a salad (the "heme" iron in poultry and meat helps you absorb more of the "non-heme" iron in beans).
■Add extra black beans to chili and soups.
Two quick tips for iron intake: To help your body absorb max amounts of this mineral, do combine iron-rich foods with foods that are high in vitamin C (tomatoes, broccoli, red peppers, OJ). But don't wash them down with coffee, tea, or milk; all three can block iron absorption.
Happy foods have another big, big payoff besides brightening your outlook on life: Taking care of your emotional health and well-being can make your RealAge up to 16 (!) years younger.
Get a Flat Belly Without Diet or Exercise
DON'T LIKE TO DIET...?
DON'T LIKE TO EXCERSISE...?
NOW, THERE IS NO EXCUSE.
Perfect your posture
"Straighten up," advises former "Biggest Loser" trainer Kim Lyons, and your figure will look better. "When your posture is good, you're automatically engaging and toning your stomach muscles." If you need to remind yourself to stand tall, she says, a few strategically placed Post-it Notes should do the trick.
Drink up!
Keep those fluids coming! "Being dehydrated causes the body to hoard water," says Lyons, which can lead you to carry up to four excess pounds around your midsection. Try for six to eight 8-ounce glasses of water or other fluids daily.
Have a seat!
"Most women don't want to talk about it, but you really have to set aside a specific time each day to use the bathroom," notes Judith Reichman, M.D., a professor of obstetrics and gynecology at the University of California, Los Angeles. If you don't, it's too easy to give in to feeling rushed, and ignore the urge to go." Once you've trained your brain to dismiss your body's signals, you set the stage for bloat-inducing constipation.
Masticate mindfully
Rather than scarfing down meals, make a point of chewing each bite at least 10 times before swallowing. "The body has to work overtime to break down food in the stomach and intestines, which can lead to major gas and indigestion," Dr. Reichman says. Plus, when you eat fast, you're more prone to swallowing air, which can ratchet up your risk of developing a potbelly.
Turn to the "pros" "Probiotics are 'good' bacteria that help your digestive system break down food, preventing the gastrointestinal issues that can keep you from having a flat stomach," explains nutritionist Jonny Bowden, Ph.D., author of The Most Effective Natural Cures on Earth. To ensure your plumbing is working at optimum capacity, Bowden suggests eating a daily serving of a probiotic-rich food like yogurt (or drinking a glass of buttermilk), or taking a supplement containing at least 50 milligrams of probiotics. (Look for versions that contain the strains acidophilus and bifidobacterium, and are produced by reputable vitamin companies, like Nature's Way.)
Walk it off
Try to squeeze in a 30-minute walk daily, says Lyons. The simple boost in metabolism will help you burn waistline fat more efficiently. And if you want to work out, skip those gadgets that promise "miraculous abs in minutes": A study from Kansas State University found most devices designed to target abs (think infomercials) don't live up to their promises. You'll see better results with traditional exercise.
Give up gum
Because chewing forces you to swallow more puff-producing air, it can also keep you from squeezing into your skinny jeans, explain researchers at the American College of Gastroenterology. If you need to freshen your breath, you're better off sucking on a mint.
Supplement!
Consider adding calcium D-glucarate (1,000 mg) and B-complex supplements to your regular vitamin regime, recommends C.W. Randolph, M.D., author of From Belly Fat to Belly Flat. "Excess estrogen causes the body to retain fat around the waist, but both supplements have been shown to help you excrete the hormone, which can lead to a smaller middle."
Relax already!
"When you're frazzled, your body increases its production of steroids and stress hormones, which negatively affect your digestive system, causing major constipation," says Dr. Reichman. And as if that weren't enough to leave you looking pouchy, stress also amps up the production of cortisol, a "fight or flight" hormone that sends excess fat directly to your midsection in its attempt to protect your vital organs. To minimize tension, Dr. Reichman advises, "take 20 minutes a day to do something that truly relaxes you."
A chuckle a day
Laughing is a quick way to tone the transverse abdominus, a muscle that most forms of exercise don't isolate—and one that, according to Lyons, "has a major effect on how flat your midriff looks." Try to find at least 10 minutes' worth of giggle-fodder daily!
DON'T LIKE TO EXCERSISE...?
NOW, THERE IS NO EXCUSE.
Perfect your posture
"Straighten up," advises former "Biggest Loser" trainer Kim Lyons, and your figure will look better. "When your posture is good, you're automatically engaging and toning your stomach muscles." If you need to remind yourself to stand tall, she says, a few strategically placed Post-it Notes should do the trick.
Drink up!
Keep those fluids coming! "Being dehydrated causes the body to hoard water," says Lyons, which can lead you to carry up to four excess pounds around your midsection. Try for six to eight 8-ounce glasses of water or other fluids daily.
Have a seat!
"Most women don't want to talk about it, but you really have to set aside a specific time each day to use the bathroom," notes Judith Reichman, M.D., a professor of obstetrics and gynecology at the University of California, Los Angeles. If you don't, it's too easy to give in to feeling rushed, and ignore the urge to go." Once you've trained your brain to dismiss your body's signals, you set the stage for bloat-inducing constipation.
Masticate mindfully
Rather than scarfing down meals, make a point of chewing each bite at least 10 times before swallowing. "The body has to work overtime to break down food in the stomach and intestines, which can lead to major gas and indigestion," Dr. Reichman says. Plus, when you eat fast, you're more prone to swallowing air, which can ratchet up your risk of developing a potbelly.
Turn to the "pros" "Probiotics are 'good' bacteria that help your digestive system break down food, preventing the gastrointestinal issues that can keep you from having a flat stomach," explains nutritionist Jonny Bowden, Ph.D., author of The Most Effective Natural Cures on Earth. To ensure your plumbing is working at optimum capacity, Bowden suggests eating a daily serving of a probiotic-rich food like yogurt (or drinking a glass of buttermilk), or taking a supplement containing at least 50 milligrams of probiotics. (Look for versions that contain the strains acidophilus and bifidobacterium, and are produced by reputable vitamin companies, like Nature's Way.)
Walk it off
Try to squeeze in a 30-minute walk daily, says Lyons. The simple boost in metabolism will help you burn waistline fat more efficiently. And if you want to work out, skip those gadgets that promise "miraculous abs in minutes": A study from Kansas State University found most devices designed to target abs (think infomercials) don't live up to their promises. You'll see better results with traditional exercise.
Give up gum
Because chewing forces you to swallow more puff-producing air, it can also keep you from squeezing into your skinny jeans, explain researchers at the American College of Gastroenterology. If you need to freshen your breath, you're better off sucking on a mint.
Supplement!
Consider adding calcium D-glucarate (1,000 mg) and B-complex supplements to your regular vitamin regime, recommends C.W. Randolph, M.D., author of From Belly Fat to Belly Flat. "Excess estrogen causes the body to retain fat around the waist, but both supplements have been shown to help you excrete the hormone, which can lead to a smaller middle."
Relax already!
"When you're frazzled, your body increases its production of steroids and stress hormones, which negatively affect your digestive system, causing major constipation," says Dr. Reichman. And as if that weren't enough to leave you looking pouchy, stress also amps up the production of cortisol, a "fight or flight" hormone that sends excess fat directly to your midsection in its attempt to protect your vital organs. To minimize tension, Dr. Reichman advises, "take 20 minutes a day to do something that truly relaxes you."
A chuckle a day
Laughing is a quick way to tone the transverse abdominus, a muscle that most forms of exercise don't isolate—and one that, according to Lyons, "has a major effect on how flat your midriff looks." Try to find at least 10 minutes' worth of giggle-fodder daily!
Mediterranean diet
Health benefit #1:Strict followers of the Mediterranean diet not only had significantly lower rates of heart disease and cancer, but also lived longer than those who did not follow the diet (New England Journal of Medicine, June 26, 2003).
Health benefit #2:
The health benefits of a daily intake of peppers are well established. Eating peppers can:
• Reduce respiratory illnesses
• Help asthmatics breathe more easily
• Control and often cure sinus and nasal passage problems
• Reduce headaches
• Provide a major source of vitamin C
Peppers are found in salads and most daily food.
Health benefit #3:
Onions have significant health benefits. For instance, they can:
• Boost good-type HDL cholesterol (particularly when consumed raw)
• Reduce total cholesterol levels
• Increase blood-clot dissolving activity
• Reduce the risks of diabetes
• Attack bacteria that cause infection
• Reduce the risk of certain cancers
Onions are found in most of the dishes, warm & cold.
Health benefit #4:
The health benefits of garlic are no secret. Garlic can:
• Lower blood pressure.
• Lower LDL Cholesterol.
• Help reduce atherosclerotic buildup (plaque) within the arterial system.
• Lower or help to regulate blood sugar.
• Help to prevent blood clots from forming, thus reducing the possibility of strokes and thromboses.
Garlic is found in most of the dishes, warm & cold.
Health benefit #5:
Garlic can also:
• Help to prevent cancer, especially of the digestive system
• Help to remove heavy metals such as lead and mercury from the body.
• Be a potent natural antibiotic and, while far weaker than modern
antibiotics, can still kill some strains of bacteria that have become
immune or resistant to modern antibiotics.
• Have anti-fungal and anti-viral properties.
Cooked garlic is found in most of our dishes.
Health benefit #6:
Further still, garlic:
• Can be a potent natural antibiotic
• Contains Selenium, which is an excellent antioxidant
• Is best eaten raw.
• When consumed raw, contains the Allicin compound, which is responsible for its powerful healing.
Raw garlic is found in our Hummus, Babaghannoush, Moussaka and many other cold dishes. Cooked garlic is found in almost all of the hot dishes.
Health benefit #7:
A Swedish study suggests that a Mediterranean type of diet - one that emphasizes fish, olive oil, whole grains, legumes, and fruits and vegetables, and limits animal fats and processed foods - can help control the inflammation of rheumatoid arthritis (annals of the Rheumatic Diseases). Legumes are found in Hummus, lentils and green beans. Vegetables are central in Babaghannoush and Moussaka. Shawarma is low in fats (it's drained off) and most of the dishes are made with olive oil.
Health benefit #8:
A recent study involving 22,043 adults who live in Greece was carried out by researchers from the Harvard School of Public Health and the University of Athens Medical School. This study proved that a Mediterranean diet which is as much as 40% fat actually reduced the chance of dying from heart disease or cancer by more than 25%. Many other studies of populations who eat a traditional Mediterranean Diet have shown a reduced incidence of heart disease, cancer, other chronic diseases, as well as a relatively long life-expectancy.
Health benefit #9:
There exists such a thing as "heart-healthy fat." The most striking difference between a Mediterranean diet and a North American or Northern European diet is the sources of fats that dominate the two diets. Even though 40% of the daily calories in the Mediterranean diet come from fat, this fat comes mainly from monounsaturated plant sources, which helps lower blood cholesterol and protect against heart disease. The fat sources in North American diets, however, come mainly from saturated animal-based fat sources, such as butter or red meat, which are not heart healthy. Most of the dishes are made with x-virgin olive oil.
Health benefit #10:
Grilled, not fried! Another aspect of the Mediterranean diet that distinguishes it from the American diet is that most foods in Mediterranean cuisine are grilled, charbroiled, or boiled, and not fried. the Chicken & Beef Shawarma, Chicken Taouk and Beef Kabobs are all grilled.
Health benefit #13:
Many dishes in Mediterranean cuisine are not complete until they've been sprinkled with chunks of feta cheese. Feta cheese, made from goat's milk, provides an excellent source of calcium, zinc, riboflavin, and vitamin B12, which help strengthen bones, teeth, and the immune system. Feta cheese is a main ingredient in the Greek salad.
EAT a Mediterranean diet, and live a longer, healthier life.
Friday, May 8, 2009
Breakfast
It seems to me as if the saying 'the most important meal of the day is breakfast' is being over used. You can hear that almost everyday non stop over and over again. But is Breakfast really that important. well, it must be, you know what they say there is a truth in numbers..don't they. if 'everybody' agrees, specially when 'everybody' here means doctors and dietitians and food experts.
Subscribe to:
Posts (Atom)
