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Nutrition

Mom Knows Best: Eat Your Vegetables

Mom always said to eat your vegetables perhaps she was onto something. According to the Produce for Better Health Foundation (PBH) who just released reports regarding America’s fruit and vegetable consumption, the lack of produce consumption in Americans’ diets is costing Americans $56 billion per year in related health care cost.
The average American eats only 43 percent of the daily-recommended intake of fruit and only 57 percent of vegetables. Fruits and vegetables are the key to a healthy diet and weight management according to the Centers for Disease Control and Prevention.
Fruits and vegetables contain a variety of nutrients that are beneficial in keeping your body healthy and strong. They offer vitamins, minerals and even fiber. Eating the recommended amount of produce can eliminate many health problems including reducing your risk of strokes, cardiovascular disease, diabetes and many types of cancers.
Also, by eating a variety of color in produce increases the type of nutrients you receive each offering different health benefits. You should be eating at least five servings of fruits and vegetables each day to get your needed daily allowance. The Harvard School of Public Health recommends that you eat 4 A� cups each day.
For weight management fruits and vegetables are a great food alternative. They are low in calories meaning you can eat more without the guilt and with the added bonus of fiber they help satisfy your hunger and keep you feeling full longer.
The great thing about produce is it easy to substitute for foods high in fat to offer taste and seasoning.
There are so many options when it comes to fruits and vegetables that you don’t have to get stuck in a rut and eat the same thing over and over again. Switch it up. You may surprise yourself and end up liking those vegetables you used to sneak to the dog when Mom said eat up.…

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Men'S Health

The Great Tricks to Organize the Healthy Food in Your Refrigerator

There are so many efforts to lead you to the new healthy life habit. One great way is by organizing the food in your refrigerator. Doing some smart tricks to set up the healthy food in the fridge would be really effective. It is because usually the content of the refrigerator is really influenced the eating habit of the whole family. The descriptions below contain some smart tricks to help you create great healthy eating to the members of the family.
1. Place the healthier food such as fruits, vegetables, and yogurt in the strategic place. The right place should make them be easy to reach and the eyes of the members of the family could spot them first in the refrigerator.
On the other hand, some not so healthy food that usually so tasty should be stored in the produce drawer or in the crisper. If you hide these foods, the whole family would think twice to reach them and automatically they could reduce the amounts of unhealthy food they eat.
2. Also, you could differentiate the foods in the refrigerator in to two parts, the healthier food and the not-so-healthy food. This trick would make the whole family realize whether the good food and the tasty food with less nutrient. Putting the useful food into the front would be the great idea. The attractive storing would be interesting and fun to invite your family to choose the healthier food in the fridge.
3. You should be really selective to put the foods in the refrigerator. Choose the useful and healthy food whenever you are shopping for your groceries. Try to always select the lower fat food to fill your refrigerator.
4. The use of the freezer in the refrigerator is also important. You could wisely use the freezer by freezing the foods that would not be used immediately. It is the effective way to save the food while providing the quick meals for the whole family.
Also, you could use the freezer to produce some fun snacks from any delicious fruits that would delight your family. The fun snacks from fruits could be the freezing of some healthy fruits such as orange slices, apples, strawberries, grapes and much more. The trick of making fun snacks would make the kids feel fun too.…

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General Articles

Diabetes: Its Causes, Symptoms, And Management

Diabetes: Its Causes, Symptoms, And Management

Diabetes mellitus is a multi-organ, chronic disease identified by excessive levels of sugar in the blood. It has two variants, namely, type 1 diabetes because of the absence of insulin-manufacturing cells in the pancreas, which in turn brings about insulin deficiency, and type 2 diabetes that comes from insulin resistance or cellular inability to take up insulin. The number of cases of diabetes is increasing quickly in all parts of the world, but most notably in developed countries. As of 2010, approximately 285 million males and females around the world have diabetes, with Type 2 DM taking up 90 percent of these cases. It is projected that by 2030, this number will grow by a 100 percent.

What causes diabetes?

Type 1 diabetes

This variant of diabetes is partly inherited, and it often is triggered after an infection. In type 1 DM, the body’s immune system attacks and destroys insulin-producing cells, leaving the body devoid of or with only negligible amounts of insulin. This form of diabetes is not related to lifestyle, and it can occur during childhood.

Type 2 diabetes

This form of diabetes is a lifestyle disease, and it is strongly associated with obesity, but not all type 2 DM affected individuals are overweight. Genetics can also contribute to type 2 diabetes, and environmental variables triggers this predisposition. Particular disorders, polycystic ovary syndrome for example, and some medications, such as glucocorticoids, can elevate the risk for diabetes.

Diabetes symptoms

Both forms of diabetes can demonstrate the same signs and symptoms. Diabetes patients often experience excessive thirst and therefore frequent need to pee, extreme food cravings and fatigue due to cellular starvation, and recurrent infections. Unexplained weight loss may also be seen, but not all the time. Poorly managed diabetes can also cause microvascular changes, which can result in vision changes, slow-healing wounds especially in the legs, and diminished sensation in the hands and feet, which increases their risk of being wounded without their knowledge.

Diabetes treatment

At present there is no cure yet for diabetes, but it can be managed by means of medicines, like insulin and oral hypoglycemics, and lifestyle modifications, which include following a controlled diet and increasing physical activity. Keeping track of blood sugar and periodic check-ups with a doctor are also essential to check the effectiveness of diabetes management as well as the progression of the disease. For diabetes that is tough to control, a pancreas transplant is also an alternative, but only employed as a last resort. It is also vital that you quit smoking and reduce taking in of alcohol because these can hasten the development of complications.…

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General Articles

Heart Attacks and Normal Cholesterol

Heart Attacks and Normal Cholesterol

I am privileged to share with you information that can change your life. My inspiration for sharing this article comes from stories patients, friends and colleagues have shared with me. The question that I have searched to find truth about is the following: Why are people with normal cholesterol still dying from heart attacks? What is missing from the heart disease equation? If it was just a cholesterol issue, people with normal cholesterol levels would not be dying at early ages from heart disease.

In order to understand what is happening, we have to look at what causes all disease processes, oxidative stress. So, what is oxidation? Oxidation is a normal process that takes place within our bodies. The only problem with it is the reaction produces free radicals. Free radicals are like scavengers, they float around in the body causing damage to all the cells and tissues. Several studies are now revealing that it is the oxidation of cholesterol that causes it to become sticky and adhere to arterial walls and it is not the amount of cholesterol in your body. Cholesterol is a vital substance in the body and is important in the makeup of cell membranes and the production of hormones such as cortisol, epinephrine and norepinephrine. By lowering cholesterol with drugs, a host of problems will manifest. Another factor that is more of an indicator of your risk of heart disease is inflammation. So, many people have asked me how do you prevent this from occurring and how do I know if my oxidative stress and inflammation levels are elevated.

In order to combat the free radicals from oxidation, your body must have a good source of antioxidants. These antioxidants will react with the free radicals preventing them from reacting with the cholesterol and therefore prevent the adherence to the arterial walls. Oxidative stress and inflammation levels can be tested with a simple saliva and urine test. In my office, we have had tremendous success at lowering these two damaging processes all through natural means. I hope you have found this information informative and helpful. Please feel free to contact me at my office if you have questions.…

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General Articles

Consider Different Natural Cures for Gout

Consider Different Natural Cures for Gout

There are people who are tired of taking medications, either because they take so many already or they are susceptible to its side effects. There are others who don’t like to mess with their body’s natural balance, so they prefer natural remedies before taking anything else. This is why many people with gout first look to a natural cures for gout to eliminate the pain.

These remedies vary, as natural cures for gout range from soaking in a tub of ground ginger for a half hour to drinking some lemon juice. The goal is to eliminate the uric acid in your body and creating more of a alkaline environment. This can be done in different ways.

First of all, you should work to prevent gout from happening in your life, which means following a healthy lifestyle. Many suggest drinking at least eight or nine glasses of water in a day. The more water you drink, the easier it will be to eliminate extra amounts of uric acid in the body. It also decreases any chances of you developing a kidney stone.

Managing your weight is another huge part of preventing gout, especially if you follow a diet that helps you fight it. It means eating lots of citrus fruits, green peppers, tomatoes, berries, and green leafy vegetables, as the vitamin C will help reduce any inflammation surrounding the joints. Three to four bananas in a day will also eliminate extra uric acid deposits in the body since the bananas are rich in phosphorus.

Other natural cures for gout mean using things like blueberries, black berry juice or organic apple cider vinegar to decrease the possibility of gout occurring. However, if symptoms don’t get better, make sure to see your medical doctor. You might need extra help to ease the pain.…

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General Articles

Alternate Medicine – The Alexander Technique

Alternate Medicine – The Alexander Technique

The Alexander Technique of stress alleviation is one of the many alternate medicines that are available. It is a way to solve bodily problems in an intelligent way. Many people view the problems in their muscles or joints as structural and therefore unchangeable and are often mystified by the occurrence of back pain, lack of coordination, tension and stress. The Alexander Technique is a way of learning how to get rid of these pains, tensions, and stresses. It is an educational discipline that focuses on bodily coordination and also includes psychological principles and helps a person recover freedom of movement, general self improvement affecting poise, attention and the control of impulsive actions.

The technique takes it name from F. Mathias Alexander, who in the 1890s developed this technique to alleviate his own sufferings from hoarseness of voice and helped him to become a Shakespearean actor.

All of us have some unconscious habits of movement and we also put unwarranted pressure on ourselves. We slouch, stoop as we walk, use unnecessary force while doing mundane things. We blame these problems on the activities that we carry out such as carpal tunnel syndrome on the use of computers etc. The point is that it is how we do things that creates the problem.

The basic idea of the Alexander Technique is that when there is no overworking of the neck muscles, the head balances lightly at the top of the spine. This is of prime importance as this relationship has implications on the way the rest of the body performs. It coordinates, by and large, the quality of the body’s coordination. Gravity and our neuromuscular system work together. The head’s delicate poise initiates the anti-gravity response of the body and invites the spine to lengthen and as such, instead of slouching or maintaining a inflexible position, we can stand straight and become flexible and supple.

The flexibility of the body can be seen in toddlers. Observe an infant and see how erect his spine is, how free his joints are and how his head balances lightly on its little neck. It has a regal poise. But over the years, by acquiring certain unconscious postures we lose this erectness and this flexibility.

The Alexander Technique is primarily an educational process to be practiced by the patient in contrast to curative therapy. There are no routine exercises and are meant to be applied when quality movements are desired. The technique does not recommend any exercises. the emphasis is on using freedom, in every action, to choose beyond conditioning. The only exceptions are two exercises that are prescribed and should be done separately. One is to lie in a semi-supine position – a position in which a person lies on his/her back with his hands behind the head or neck. The other is called the “Whispered Ah”, and it is used to remove unnecessary effort in the use of voice. These are taught by the practitioner of the Alexander Technique.

Prescribed values in life are patience, efficiency and freedom. Those proscribed are mistaken assumptions, self-limiting habits and unnecessary effort. The learner of the Alexander Technique are taught to change their preconceived notions, habits and predominantly automatic routines that are structurally inefficient and physically limiting. Verbal coaching and hands-on assistance is given while monitoring and guiding to prevent unnecessary habits and the practitioners of this technique demonstrate it on themselves to communicate its efficiency to the student.

By the use of this technique, you can learn to remove harmful habits, restore your poise and heighten your sell-awareness. You are, in actual fact, reinforcing what your body already knows but has forgotten due to long use of harmful practices. Your internal resources come to the fore and you are on the way to the enhancement your pleasure in all your activities and your comfort.…

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General Articles

End Knee Pain by Doing These Simple Exercises

End Knee Pain by Doing These Simple Exercises

There are many factors behind arthritis knee pain and if you have this it is always advisable to get this checked by a doctor or physical therapist to determine the cause of pain. However here are a few basic knee pain exercises which you can do in the mean time. The most important exercises to undertake to make sure that you keep or enhance range of motion of your knee as well as improve strength. These type of exercises will assist you to lessen the pain.

1. Knee Extensions – Using a chair with the back of your thigh supported on the seat, straighten your knee as far as you are able to within the limits of your pain. Lower gently to the ground. Continue this for 10 times. When you straighten the knee hold it straight for a count of 3 and after that lower slowly to the ground. This exercise will help develop the big muscle on the front of your thigh called the quadriceps.

2. Static Quads – This is a simpler exercise for the quadriceps which is excellent if your leg is feeling quite weak. Lying or sitting upright in bed with your legs straight. Push your knee into the bed so that you are tightening the muscle on the front of your thigh, hold for a count of 3 and then relax. Do it again for 10 times.

3. Knee Flexion – Lie on your bed and place a huge tray or board below your foot. Making use of a rolled up sock or a folded cloth underneath your foot slide your foot up and down in order that your knee flexes and straightens. The sock or cloth will glide easily on the bed making it easier for you to move your knee. Attempt to bend your knee further each time. This exercise is great to get the movement back in your knee.

4. Inner Range Quads – Place a rolled large towel or blanket directly below your knee while you’re lying or sitting down on the bed or floor. Raise your foot off the floor by straightening your knee keeping your leg resting on the blanket. Hold for 3 seconds then lower slowly back down. Perform repeatedly for 10 times.

5. Squats – Stand with your feet slightly apart. Slowly flex both knees and then straighten up back again. Repeat 10 times. When you begin to find this exercise easier make an effort to squat further down.

If all of these knee pain exercises cause any surge in pain it is best to stop and seek medical health advice. By conditioning the muscles around the knee it can help to protect the knee from damage.…