Healthy No-Cook Recipes

By Lucy Danziger, SELF Editor-in-Chief - Posted on Fri, Sep 25, 2009, 5:37 pm PDT

Happier, Healthier You
by Lucy Danziger, SELF Editor-in-Chief a Yahoo! Health Expert for Women's Health

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• Healthy No-Cook Recipes
• Cookies for Dinner (and Other Slip-ups That Aren't So Bad)
• 4 Ways to Make Your Gym Time Fly

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Of course, we all know it's a lot easier to eat healthy when you prep your meals. The perfect compromise: easy, no-cook meals that are both healthy and slimming. Try these fast, easy recipes, then escape the kitchen and kick back!

Strawberry-Banana Breakfast Smoothie
Combine 1 cup skim milk, 1 cup frozen strawberries, 1/2 banana and 1 cup nonfat vanilla yogurt in a blender until smooth. (Serves 1; 297 calories)

Salmon and Cucumber Boats
Zest 1 large orange over a bowl. Cut away rind. Section orange over bowl, removing membranes and catching juices and sections in bowl. Mix in 6 ounces smoked salmon, cut into half-inch squares; 1 large tomato (about 3/4 lb), diced; 2 green onions, thinly sliced; 2 tablespoons chopped fresh basil; 1 tbsp olive oil; 1/2 teaspoon freshly ground black pepper and 1/4 tsp salt. Divide salmon mixture evenly among 8 kirby or Persian cucumbers, peeled, halved lengthwise and seeded. Top each with 1 1/2 tsp reduced-fat sour cream (you'll need 1/4 cup total). Serve with 4 slices pumpernickel (or whole-wheat pitas). (Serves 4; 286 calories per 2 boats and 1 slice pumpernickel)

Lime-Crab Soup
Juice and zest 4 limes. Set aside 1 tbsp lime juice. Blend remaining lime juice and zest with 3 cups fresh corn (cut from about 6 cobs); 1/2 chipotle chile in adobo sauce, seeded; 1 tbsp adobo sauce; 4 cups reduced-sodium fat-free chicken broth and 1/4 tsp salt in a blender until smooth. Divide soup among 4 bowls. Toss 1/2 pound cooked crabmeat with 1 avocado, pitted and diced; 1/4 cup packed chopped fresh cilantro; 1/2 teaspoon crushed cumin seeds; reserved lime juice and 1/4 tsp salt in a bowl. Sprinkle soup with crab mixture and serve with tortilla chips, if desired. (Serves 4; 444 calories per serving without chips)

Panzanella
Place 4 cups cubed whole-grain country bread; 3 tomatoes (about 2 lb), chopped; 1/2 red onion, thinly sliced; 1/4 cup reduced-sodium fat-free chicken broth and 2 tbsp red wine or balsamic vinegar in a bowl. Add 1/2 tsp salt and 1/4 tsp freshly ground black pepper. Stir to coat, breaking up bread cubes. Add 1 cup mini mozzarella balls, quartered, 1 cup roasted red pepper, thinly sliced; and 1/4 cup turkey pepperoni, thinly sliced; stir to coat. Refrigerate 1 hour before serving. Divide among 4 bowls; garnish each with 1 tbsp fresh basil and 1/4 tsp chopped fresh thyme. (Serves 4; 330 calories per serving)

Artichoke and Beef Lettuce Wraps
Wash 16 lettuce leaves (such as butter or romaine) and set aside. In a bowl, place 1 can (13 oz) artichoke hearts, rinsed and thinly sliced; 1/2 pound deli roast beef, sliced into thin strips; 1 small zucchini, thinly sliced; 1 cup chickpeas, rinsed and drained; 1/4 cup reduced-fat grated Parmesan, 1/4 cup packed fresh basil, 2 tbsp capers, chopped, 1/4 cup fresh lemon juice and 1 tsp olive oil in a bowl; add 1/2 tsp salt and 1/4 tsp freshly ground black pepper. Toss to coat. Wrap 1/4 cup filling in each lettuce leaf and serve. (Serves 4; 280 calories per 4 wraps)

Hungry for more quick, easy recipes for summer? Search our database for tons of delicious options.

Brits have had 'indirect sex' with 2.8 mln people

The average British man or woman has slept with 2.8 million people -- albeit indirectly, according to figures released Wednesday to promote awareness of sexual health.

A British pharmacy chain has launched an online calculator which helps you work out how many partners you have had, in the sense of exposure to risk of sexually transmitted diseases (STIs).

The "Sex Degrees of Separation" ready reckoner tots up the numbers based on your number of partners, then their previous partners, and their former lovers, and so on for six "generations" of partners.

The average British man claims to have actually slept with nine people, while women put the figure at 6.3, giving an average of 7.65.

"When we sleep with someone, we are, in effect, not only sleeping with them, but also their previous partners and their partners' previous partners, and so on," said Clare Kerr, head of sexual health at Lloydspharmacy.

"It's important that people understand how exposed they are to STIs and take appropriate precautions including using condoms and getting themselves checked out where appropriate."

Antidepressants Linked to Heart Defects in Newborns

Women who take certain antidepressants during the first three months of pregnancy may have a slightly increased risk of giving birth to babies with heart defects.

Septal heart defects -- malformations in the wall separating the right side of the heart from the left -- were more common among women taking antidepressants in the first trimester, Danish researchers found. Some of these heart defects resolve on their own, while others require surgery.

The risks were seen in sertraline (trade names Zoloft and Lustral) and in citalopram (Celexa), both of which belong to the class of medications known as selective serotonin reuptake inhibitors (SSRIs).

Women who took more than one SSRI early in their pregnancy had a fourfold higher risk of having babies with this problem, said the authors of a study appearing online Sept. 24 in BMJ.

Still, the authors said the absolute risk is relatively low: 246 women would have to take such medication in order to see one septal heart defect. And 62 mothers would have to take more than one SSRI to see a problem in one child.

"A potential association with malformations must be considered in the choice of treatment of depression during pregnancy," said Dr. Lars Henning Pedersen, lead author and a research assistant in the department of epidemiology at Aarhus University in Denmark. However, "if our data is correct, the absolute risk is low, which must be balanced against the potential substantial risk of under- or untreated depression during pregnancy."

Other experts agree. "Early exposure can slightly increase the risk of heart defects, but the overall risk is still very, very small," added Dr. Jennifer Wu, an obstetrician and gynecologist at Lenox Hill Hospital in New York City.

And discontinuing antidepressants also carries risks.

"The concern with pregnant women with depression, if you take them off their medication, they can have a relapse into severe depression and this could lead to self-destructive behaviors," Wu said.

Previous studies have found that pregnant women who stopped taking their antidepressant medications were five times more likely to relapse than women who continued with the medication.

In the United States, 13 percent of women have taken an antidepressant while pregnant, according to an accompanying editorial.

Recent research has indicated a higher risk of various defects, including heart defects, among pregnant women taking antidepressants, and the U.S. Food and Drug Administration and the American College of Obstetricians and Gynecologists (ACOG) have issued warnings about possible birth defects associated with the use of the SSRI Paxil (paroxetine) by moms-to-be.

But existing studies have yielded conflicting results about dangers associated with specific drugs.

These researchers looked at almost 500,000 children born in Denmark between 1996 and 2003, a time when the number of pregnant women taking antidepressants quadrupled.

Although no overall association was found in this study between mothers taking SSRIs during the first trimester and birth defects in general, there was a doubling in the risk for septal heart defects for women using Zoloft and Celexa, but not Prozac (fluoxetine) or Paxil.

Pedersen recommended more and larger studies to explore the matter.

In August, the American Psychiatric Association in collaboration with ACOG recommended that women with major depression who are pregnant or planning to get pregnant can start or continue with antidepressant drugs, while women who choose to stop taking the drugs should consider psychotherapy.

"Ideally, you'd want to work closely with a psychiatrist and ob/gyn when planning a pregnancy," Wu said. "When you are suddenly pregnant, there's a lot of anxiety involved and other hormones, so it's probably not a good time at that point to try to go off medications, and it certainly should be supervised."

Patients who are relatively stable, on the other hand, could consider going off their medications for the first trimester, knowing that it will take four-to-six weeks for the drug effect to wear off and also knowing that the medications would be resumed at the first sign of a relapse, Wu said.

More information

The National Women's Health Information Center has more on using antidepressants during pregnancy.

Related Searches:

• treatment of depression
• american college of obstetricians and gynecologists
• healthday news
• birth defects

Vitamin D Facts

The role of vitamin D in calcium absorption and bone health is well known. The overwhelming amount of research over the past twenty years has suggested that vitamin D has many other benefits. Research has also indicated that Vitamin D deficiency is not rare; on the contrary it has a very high prevalence and is even recognized as a major health problem for older adults. Presented below is a summary of the published scientific research findings on Vitamin D. For additional information and references, please refer to the Vitamin D article posted on our “Science” section.

• Sunlight is the primary source of vitamin D.
• A very small number of foods naturally contain vitamin D;
  • oily fish such as salmon, mackerel, and sardines
  • irradiated mushrooms
  • cod liver oil

- Recent studies in humans have provided evidence that vitamin D3 (cholecalciferol from animal sources) is more efficient than vitamin D2 from plant sources.

Deficiencies
- 41% of healthy adults, 49 to 83 years of age are found to be vitamin D deficient.

- Students and young adults are also vitamin D deficient, especially those who work inside or who always wear sun protection.

- Individuals who have darkly pigmented skin, those who are obese and the elderly have an increased risk of vitamin D deficiency.

Elderly care
- In adults, vitamin D maintains bone mineral density and prevents osteoporosis.

- The body’s largest source of calcium is found in bones, which are then used to maintain serum levels. When vitamin D is low, more bone is needed as a source of calcium to support balanced levels.

- Vitamin D has a direct effect on muscle strength and is thought to maintain function of type II muscle fibers which could reduce risk of falling and fractures in the elderly.

- Falls are the single most common cause of injury mortality in the elderly and account for 40% of all nursing home admissions.

Pregnant/Nursing mothers and Infants
- Vitamin D regulates calcium/phosphorus absorption and metabolism for bone health.

- This role becomes more important during pregnancy and lactation as bones are developing rapidly during this period.

- Insufficient vitamin D intake during pregnancy can lead to low birth weight and/or result in the symptoms of rickets in infancy;

• biochemical disturbances
• reduced bone mineralization
• slower growth
• bone deformities
• increased risk of fracture

Protection from cancer
- Studies have shown that vitamin D helps prevent breast, colorectal, ovarian and prostate cancers.

Diabetes
- Clinical trials have suggested that vitamin D and calcium supplementation could have a role in the prevention of type 2 diabetes in populations at high risk.

- A study which began in 1966 administered 2000 IU of vitamin D to children and revealed there was an 80% reduction in the development of type 1 diabetes though-out the following 30 years in those children.

Protection from inflammation and cold/flu
- Vitamin D plays an important role in the regulation of immune system function and suppresses T-helper cell over-activity, and works to prevent autoimmune diseases such as type-1 diabetes, rheumatoid arthritis, scleroderma, and graft rejection.

- A recent randomized controlled trial gave evidence that vitamin D provides a dramatic preventative effect against influenza and colds.

- Vitamin D stimulates the expression of potent anti-microbial peptides and protects the lung from infection.

- A low dose (800 IU/day) reduced reported incidence of cold or flu, and abolished the seasonality of cold and flu reports.

- A higher dose (2000 IU/day), given during the last year of the trial, eliminated all reports of colds or flu.

Cardiovascular Disease
- Researchers now believe that vitamin D deficiency could contribute to congestive heart failure.

- Calcium and vitamin D supplementation results in a 9.3% decrease in systolic blood pressure, a 5.4% decrease in heart rate and substantially reduces C-reactive protein levels in critically ill patients.

Disorders of the brain and cognition
- Vitamin D receptors are present in the brain.

- A review of older adults found a positive correlation between score on the mini-mental state examination and serum vitamin D levels.

Multiple sclerosis
- Intake of Vitamin D is associated with a lower incidence of MS and vitamin D supplementation is often recommended in the early stages of MS to lower the risk of osteoporosis.

Mood and well-being
- Vitamin D levels are related to positive mood and well-being
People who suffer from unipolar and bipolar depression have significantly lower levels of vitamin D.

- In a randomized study, eight subjects with seasonal affective disorder given vitamin D supplementation showed improvements in depression measures.

Do I Have to Take Nutritional Supplements? 64

Taking vitamins and minerals seems to fall within a gray area -- giving your body what it needs by taking nutritional supplements can certainly benefit you, but knowing how to assess your exact requirements can be difficult. Without testing, it's hard to say which vitamins and minerals you personally need. But these general guidelines apply if you're in one of these groups:

Infants and children

Infants who are breast-fed by healthy mothers receive enough vitamins except, in some cases, vitamins K and D. Human milk has low levels of K, and the newborn's immature intestinal tract may not produce enough to supply sufficient amounts to the baby. Most babies are given an injection of vitamin K at birth.

Infants who are breast-fed by malnourished women or by those who lacked sufficient exposure to sunlight may be deficient in vitamin D. In these cases, vitamin D supplements of 200-300 IU are recommended. Formulas are required to contain sufficient vitamins and minerals. One study suggests that when infants under 1 year of age take vitamin supplements, it may help protect them from developing Type I diabetes later in life.

Smokers should pay special attention to their diets to ensure they get enough vitamins and minerals. - Photo by Ria Hills

Some elderly people don't eat regular meals, so they don't get the nutrition they need. - Photo by Jorc Navarro

Smokers

Smoking interferes with absorption of a number of vitamins; most importantly, vitamin C. Folic acid supplements may be important for all smokers. When smokers take high doses of antioxidant vitamins, however, it may actually be harmful, especially beta-carotene. Instead of taking supplements, most smokers should be sure their diets are rich in fresh fruits, vegetables and whole grains. And it goes without saying that it would help to stop smoking. But some people just enjoy it way too much to quit, so at the very least extra attention should be paid to giving the body nutrition that will support it.

Alcoholics

Alcoholics often suffer from multiple vitamin deficiencies. The most dangerous deficiencies are from vitamin C, vitamin B1 (thiamin), folic acid, vitamin B6 (pyridoxine) and vitamin B2 (riboflavin).

Older adults

Deficiencies of vitamins and minerals have been observed in almost one-third of elderly people, who often fail to eat regular, balanced meals. Multiple drug regimens that are often prescribed for elderly people may prevent absorption of some vitamins. The elderly, particularly if they are not exposed to sunlight, may have vitamin D deficiencies. They also may have low levels of vitamin B12, vitamin B6 and folic acid. Older adults showing signs of dementia should be checked for vitamin B12 deficiencies, as well as other disorders that cause mental disturbances.

One study reported that the immune systems of elderly people might benefit from vitamin E in levels higher than the daily recommended dosage. It should be noted, however, that metabolism slows down as a person ages, and in elderly people it takes longer for the liver to eliminate drugs and vitamins from the body. The effect of some vitamin supplements, therefore, may be intensified. Dosage levels of vitamin A, for instance, which might be harmless in a younger adult, could be toxic in an elderly patient. Nevertheless, experts are increasingly recommending extra vitamins and minerals for older people.

Dieters and vegetarians

People on weight-reduction diets of fewer than 1,000 calories a day should probably take multivitamins and should also check regularly with a physician. Vegetarians who do not eat dairy or meat products may need riboflavin, vitamin D and vitamin B12 supplements. Those who eat eggs and dairy products need only watch their iron levels to guard against hair loss and other problems caused by iron deficiency.

Pregnant and breast-feeding women should make sure they get enough vitamins and minerals, but they shouldn't overdo it. Photo by Marja Flick-Buijs

More Nutrition Information

	Understanding Nutrition Price: $119.50 List Price: $151.95
	Nutrition: Concepts and Controversies Price: $109.95 List Price: $143.95
	Advanced Nutrition and Human Metabolism Price: $139.10 List Price: $184.95
	Nutrition and Physical Degeneration Price: $20.12 List Price: $27.95
	Nancy Clark's Sports Nutrition Guidebook Price: $12.87 List Price: $19.95
	Nutrition: An Applied Approach (2nd Edition) Price: $69.00 List Price: $117.40

Photo by Meliha Gojak

Pregnant and breast-feeding women

There are so many things to do during pregnancy, some women who are pregnant or breast-feeding may miss the fact that they generally need additional vitamins, and that B vitamins are particularly important. Folic acid reduces the risk for neural tube defects and possibly facial abnormalities, such as cleft palate, in newborns. Multivitamins also appear to protect against certain congenital heart defects. In order to be protective, however, both folic acid and multivitamin supplements must be taken before a woman actually becomes pregnant. Folate levels, even in a healthy diet, may not be protective enough for pregnant women, and so supplements are needed.

The RDA for folic acid prior to conception and during pregnancy is 400 mcg. During breast-feeding, however, between 260 and 280 mcg is recommended. Choline, another B vitamin, is also essential for pregnant and nursing women -- 450 mg during pregnancy and 550 when breast-feeding. Vitamin B6 may help improve morning sickness. Although one study suggested that if pregnant women take vitamin K supplements, their infants might not need the required injection of this vitamin after birth, supplements of vitamin K during pregnancy are not currently recommended.

Some women have low vitamin A reserves in their livers, but it's important to note that too much vitamin A significantly increases the risk for birth defects. Even daily amounts of 10,000 IU of vitamin A in supplements and food (an amount not far above the RDA level) can pose a danger. Experts recommend that pregnant women take in no more than 8,000 IU per day and avoid eating liver.

For more information on vitamins, read these in-depth fact sheets:

• B Vitamins
  
• Vitamin C
  
• Using bilberry for eye care

The Pros And Cons Of Caffeine Consumption

In order to optimize health and fitness, an individual needs to monitor their diet while maintaining an exercise regimen. Of course, the usual suspects need to be monitored, including fats, carbohydrates, sugars and proteins. Often though, one of the things not monitored is caffeine intake. According to experts, there are pros and cons to consuming caffeine. Consuming caffeine is can be an unwilling act because not only does coffee have caffeine, but so do many sodas, energy drinks, and anything containing chocolate.

According to researchers, too much caffeine ingestion can lead to gastrointestinal problems including stomach problems like ulcers, and impaired digestion due to raised acidity levels in the stomach. Some individuals have also experienced heartburn as a result of too much caffeine being consumed. Even decaffeinated beverages have been proven to cause the same effects as caffeinated beverages. Though, the biggest contributor to the aforementioned effects is coffee.

Research studies show that coffee is addictive, and causes numerous adverse conditions to the body. Coffee has been shown to reduce the production of DHEA as well as other anti-aging hormones in the body. Thus, an individual who ingests more coffee than the average individual ages more quickly. Also, scientific research is beginning to show that coffee drinkers are more at risk for having a heart attack. Research has also determined that coffee contains a compound known as Torpedoed, which is known to increase cholesterol levels in the body. To make matters worse, once an individual has developed an addiction to coffee, it is very difficult to alleviate the addiction, and withdrawal symptoms are wicked. Symptoms include constipation, depression, drowsiness, headaches, moodiness, loss of appetite, and in some cases nausea and vomiting. To make matters even worse, long-term exposure to caffeine can lead to sterility. Scientific research has made a correlation with consumption of too much caffeine, and in some cases, specifically coffee, to reduced sperm counts in males, as well as development of defective sperm by males.

Having said all of that, there are actually some positive attributes associated with consuming moderate amounts of caffeine. Caffeine is an excellent stimulant, and very useful in providing a quick jolt of energy. Used infrequently as a stimulant every now and again, caffeinated beverages including coffee can be used to "burn the midnight oil" at work, or can be helpful in cramming during finals week.

Scientific studies have also indicated that caffeine, and more specifically, coffee, can lower the risk for men to develop prostate cancer. Although studies are still in the preliminary stages, a link between coffee, boron, one of the nutrients found in coffee, and lower rates of prostate cancer have been established. According to the research, men who consume higher percentages of boron than the average man have a 64% less likely chance of developing prostate cancer. Incidentally, boron occurs naturally in wine, almonds, and almond flavored coffees.

So, what's the bottom line? Overall, drinking a cup or two of coffee every week is probably ok for you, and will not likely lead to difficulties. However, if you're stopping at Starbucks at least once daily, having a Red Bull for your workout, and then having a chocolate bar after your lunch, you're probably consuming a bit too much caffeine, and are putting yourself at risk. Author Resource:- Scott White Online Personal Trainer The top Personal Fitness Trainer.

Breaking News for Coffee Drinkers!

New research out of the University of Minnesota School of Public Health shows that coffee may lower a person's risk for type 2 diabetes!

Coffee drinkers can now drink their coffee without worries. Of course, decaffeinated is still a better choice, as the research showed that postmenopausal women who daily consumed more than six cups of coffee had a 33 percent lower risk of developing type 2 diabetes than women who did not drink coffee.

"Having a healthy diet, controlling your weight, and exercising are essential to preventing the onset of diabetes, but drinking coffee has the potential to further reduce risk of diabetes," said Mark Pereira, Ph.D., lead author and Associate Professor at the University of Minnesota School of Public Health. "It may be necessary to rethink the idea that drinking coffee does more harm than good."

Why does coffee help reduce the risk of type 2 diabetes? Well, it appears from the research that coffee contains minerals and antioxidants that aid in carbohydrate metabolism and insulin sensitivity and possibly delay the onset of type 2 diabetes.

The report was described as "not surprising" by Rob van Dam, a research scientist at the Harvard School of Public Health. He was part of a research team in the Netherlands who first reported the protective effect of coffee in 2002. Several other studies, including one done at the Harvard School of Public Health, have backed up those original findings.

"We found exactly the same protective effect of decaffeinated coffee," van Dam said. "People think that if coffee causes it, it must be the caffeine, but coffee is a very complex mixture," he added.

One component of coffee that has caught van Dam's attention is chlorogenic acid, which seems to be able to slow the absorption of sugar by cells. Studies in rats found that the molecule lowered blood-sugar levels, he said.

There's another reason to hope that chlorogenic acid is beneficial: According to van Dam, it's abundant in both red wine and chocolate. "People think that nutritionists are always recommending things they don't like, but that's not true," he said.

Did you know there are over 20 million Americans who have diabetes, with 6.2 million of these cases being undiagnosed?

It should also be noted that the research found that higher coffee intake was associated with lower body mass index and rates of hypertension.

Pereira and van Dam agreed that it's much too early to single out any one component of coffee as beneficial.

Of course, you still need to control your weight and do your daily exercises, but isn't nice to know that you can actually have your coffee without guilt.

So, when you go to pour your next cup of coffee, remember, it may actually good for you! Author Resource:- Valerie Slaughter, a veteran marathoner herself, runs a beginner marathon website and is the author of \"You Want to Do What!?\" For articles, tips and more information about how to stay fit, healthy and lose weight, visit: http://healthandfitnessnut.wordpress.com

Green Tea Health Benefits

For many centuries people of China used green tea for treating various diseases. However with the advancement of time, today people of west use green tea, realizing its several benefits. Green Tea has long been esteemed in China for its involvement to good health. Fame of Green tea in the United States persists to develop, viewing that green tea is an innate foundation of antioxidants. These antioxidants aid defend the body from accelerating aging and augmented danger of ailments. Years of research reveal that green tea restrains the expansion of objectionable cell colonies, thus building it the healthiest tea obtainable. Let us take a look at the benefits of green tea: Green tea has many health benefits, and it can be used for avoidance of the diseases: Cancer, Rheumatoid Arthritis, High Cholesterol, Cardiovascular Disease, cataracts, Infection, and Impaired Immune Function. Green tea helps in weight loss course. The green tea leaves augments metabolism in the body there fore consumption green tea helps you burn more calories. Green tea has the capability to fight bacteria and this can be counted as one of the chief benefits of green tea. This boosts your immune system thereby increasing the resistance power. It also helps kill bacteria that cause plaque and succeeding tooth decay. Green tea can help in fight food poisoning. In addition, green tea can help lessening blood sugar level and cholesterol level in your blood. Also green tea helps in getting rid of bad breath. Some element is present in green tea that stunts the growth of bad odor causing bacteria. Therefore a cup or two of green regularly can help in maintaining fresh breath. If you are a chain smoker and also you consume around six cups of green tea a day then the propensity of risk caused due to the toxins emitted by cigarette smoke is reduced to a great extent. Green Tea also contributes to maintain your beauty. With the help of green tea you can freshen up your face and apply around your tired eyes to get soothing feeling. If you have freckles or blemishes on your face you can apply the green tea to get rid of the spots. The green tea also has benefits for antiseptic purposes. It can be used to treat minor cuts, rashes and also can be treated to cure sunburn. Green Tea is organically grown and the customary drying method used with Green Tea prevents the tea from the harmful effects of fermentation. Products of green tea are available in different strength levels. Some supplements are comprised of low strengths of the active polyphones, whereas others go as far as using un-standardized green tea leaf powder. It has been confirmed that green tea is stuffed with health benefits. It acts as a influential antioxidant, which has been identified to assist prevent cancer, pull through from the harmful cholesterol, and guard against harm caused by free radicals. It has been reported by National Cancer Institute that Green Tea has Cancer avoiding aptitudes and components for fighting against insert fresh life to the market. People who have depended on costly anti-oxidant products are finding that Green Tea is very cost-effective and organic. Tea is one of the foremost selling fresh drinks, only after water. However you manage to incorporate green tea in your diet, as well as it on a standard basis will help you receive utmost results. Put in green tea to a vigorous, balanced diet and exercise schedule for general fitness.

Author Resource:- Author Rich Marsiglia, Natural Health Products at YourHealthyPlace

Can You Really Lose Weight With Green Tea?

There's recently been a LOT in the weight loss news concerning green tea.

Green tea's weight loss effects have been causing more and more people to start sipping the ancient Japanese brew.

But just how does green tea help you lose weight? And does it really work or is it all just hype? This article gives you the real facts about drinking green tea to lose weight.


Advantages of Drinking Green Tea for Weight Loss:


1) Green tea revs up your metabolism

A study reported on in the American Journal of Clinical Nutrition, found that green tea extract resulted in a significant increase in energy expenditure (a metabolism 'boost').

The researchers also concluded that that over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are probably due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories).


2) Green tea inhibits fat absorption and helps glucose regulation

Experts tell us that the catechins in green tea help to inhibit the movement of glucose into fat cells. Green tea may also act as al glucose regulator. It helps to slow the rise in blood sugar after a meal. This prevents high insulin spikes (lots of insulin promotes fat storage) and the subsequent fat storage.


3) Green tea may help reduce appetite

Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with a green tea extract lost their appetites and consumed up to 60 percent less food after seven days of daily injections. This may have something to do with the blood sugar regulating effects of green tea.


4) Green tea can help you save calories on your morning brew.

We are a nation hooked on our java. Be it the regular double-cream, double-sugar standard or that mocha, dappa, frappucinno, the calories we ingest just to get our morning caffeine is wreaking havoc on our waistlines.

If you want to save mega-calories in the morning but still get your caffeine fix, try substituting green tea for coffee. Or have a green tea in the afternoon instead of that 700 calorie mocha-chillate dream. You'll definitely notice the difference in your waistline after a few weeks.

So there are 4 ways that green tea can help you with weight loss. But how much do you actually have to drink to get these amazing metabolism boosting effects?

Experts vary but the general consensus seems to be that 3 - 5 cups of green tea per day is optimal. Doing this can help you burn an extra 70 calories per day which amounts to 7 pounds per year. Pretty good for not exercising or cutting calories, right?

However, 3 - 5 cups can be a lot for some people, so you might also want to consider green tea extract, green tea pills or a green tea patch.


Disadvantages of Drinking Green Tea For Weight Loss:


#1) Green tea is not a magic bullet

While some people will tell you that green tea is the be-all-end-all for weight loss success, I think the keyword here is balance. You're not going to eat 5000 calories a day, drink a cup of green tea and make it all go away - it just isn't going to happen. A healthy diet and increased exercise will go a long way in helping you lose weight and keep it off.


#2) Be cautious of the caffeine if you have health problems

For some people that have heart troubles, high blood pressure or stimulant sensitivities, the caffeine in green tea may not be the best idea. If you're worried about the caffeine from green tea, try taking green tea extract. Most green tea extract is made from decaffeinated green tea so you can still get the weight loss benefits without the caffeine.

If you think the caffeine may be a problem, make sure to consult your doctor before starting green tea for weight loss. Also make sure to consult your doctor before starting green tea if you are pregnant or breastfeeding.


Bottom Line: Green tea helps you with weight loss by boosting your metabolic rate, regulating your blood sugar, suppressing your appetite and giving you something else besides that high calorie, high sugar coffee beverage to drink in the morning. While it's not the magic bullet, it can definitely give you a boost in weight loss and in your overall health! Author Resource:- Kathryn O\'Neill is a contributing writer to Diet and Weight Loss Reviews . For more free weight loss tips and diet reviews, visit http://www.freetobethin.com.

Green Tea Medicinal Benefits

Green tea comes has been consumed in China, Japan, and India for thousands of years. For centuries they've used it for medicinal purposes such as treating headaches, healing wounds, stopping bleeding, helping digestion, and controlling body temperature. It's relatively new to the western culture, where researchers are still discovering the countless health benefits of using green tea. This is likely why it is fast becoming one of the most popular teas, next to black tea, in our society.

Studies have shown that consuming green tea can lower the total cholesterol levels. In addition to lowering the total cholesterol, it also aids in improving the ratio of HDL, which is the good cholesterol to LDL, which is the bad cholesterol. This is significant since most of the cholesterol lowering medications are chemically laden and can have some serious, negative side effects. Choose a plant based cholesterol formula that combines green tea with fenugreek, devil's claw, guggal gum, calamus, apple fiber, cayenne, and yunnan toucha for optimum results.

Another wonderful benefit of green tea that dieters everywhere are glad to hear about is that it has been determined that it can increase the metabolic rate. Eating a well balanced diet, getting regular exercise, and adequate rest are all important for loosing and maintaining weight. Add to that an herbal supplement containing green tea and other natural ingredients such as chickweed, bladderwrack, fennel, and hibiscus for a complete, well- rounded weightloss program.

Green tea has a powerful antioxidant, EGCG, that has proven to help reduce the risk of certain cancers by keeping the cells from growing. It can also has the ability to Kill the cancerous cells and leave the healthy cells intact. Green tea provides relief from rheumatoid arthritis and boosts the immune system. Some studies are indicating a connection between green tea and the prevention of diabetes and controlling blood sugars. For powerful antioxidants, use a botanical formula to help protect your body from free radicals. Green tea combined with white pine bark, grape seed extract, bilberry, milk thistle seed and gingko biloba.

Cardiovascular disease is an area of the medical field that is also benefiting from the consumption of green tea. The antioxidant EGCG that aids in reducing the risk of cancer, also may be instrumental in reducing the risk of cardiovascular disease. Also, the fact that blood clots are one of the leading causes of heart attacks, and they are reduced by the lowering of the cholesterol, heart health is very much effected by consuming green tea. It's now believed there's even more benefit for the heart by consuming green tea than having a glass of red wine. Author Resource:- Suzanne VanDeGrift has developed this article on behalf of Dherbs.com Dherbs offers specially formulated antioxidants to boost and strengthen the system.

The Common Problem No One Talks About...

The Common Problem No One Talks About...

Dear Reader,

Are you constipated? It’s very common but often ignored.

By the way, the problem is usually not in your stomach. It’s usually with another of your body’s most important organs—the stretch of the gastrointestinal tract called the colon.

It’s does a lot of important work for you. It separates and breaks down water and waste matter. It helps you absorb nutrients and remove harmful substances from the foods you’ve eaten and keeps you “regular.”

Without proper care, harmful toxins can build up in the colon.

Unfortunately, the typical American diet couldn’t be worse for colon health. If you’re a regular reader, you already know that refined sugars, starches, and low-fiber foods are terrible for you. Since the colon is where a lot of dietary toxins build up, it’s critical to eat foods that clear it out regularly.

Most Americans don’t do this, which may be why an estimated 100,000 people will be diagnosed with colon cancer this year.

A diet high in fiber is the best way to insure optimal colon health. The prestigious British journal Lancet published a new, very large study linking a high-fiber diet with a reduced risk of colon cancer. They used data from the European Prospective Investigation into Cancer and Nutrition (EPIC) study, then followed up on almost 200,000 participants. They found that if people with low-fiber diets doubled their fiber intake, their risk of colorectal cancer dropped by 40 percent.

So far, so good yet not all dietary fibers are the same. The mainstream medical approach on this is misguided. You shouldn’t be eating a lot of cereal or taking grain-based laxative products (which we’re told over and over is the best way to care for the digestive tract).

Grains made their way into our diet relatively recently in evolutionary terms. Our bodies can’t digest them properly, and the high glycemic index of breads, pastas, and cereals lead to blood sugar spikes and even diabetes.

Instead, go for foods that provide real “native roughage.” Nuts and seeds are loaded with native fiber. They really clean out your gut. The cellulose that makes up the skin and flesh of fruits and vegetables is also healthy fiber. It also slow releases natural sugars and nutrients for optimal digestion. Beans are also (famously) good at cleansing the colon.

There are also a class of natural ingredients missing entirely from most diets that specifically targets the colon and promotes maximum digestive tract function and health. My Wellness Research team has completed some research on colonic health and has put together a colon detox formula that is not only natural and safe but also very effective. Here are some of the ingredients that you will find in this new, essential formula.

• Cascara Sagrada Casacara Sagrada tones and strengthens the smooth muscles of the colon. This will normalize bowel function. In a word, it makes you more “regular.”

• Aloe ferox latex This stimulates the colon and improves the consistency of stool. Aloe not only stimulates the muscle of the colon to contract; it exerts a soothing effect on the lining of the gastrointestinal tract.

• Flax seed Rich in alpha linolenic acid—the plant-based form of omega-3—flax reduces gastrointestinal inflammation and, as a source of fiber and lignans, promotes overall intestinal health.

• Rhubarb This humble, everyday vegetable has the power to tone and tighten the muscles of the intestinal wall, adding strength and improving your gut’s function. As an astringent, it also neutralizes the effects of toxic build-up in your gut.

It’s not available to for general sale yet, but I have a limited supply here in our offices for my loyal readers. Click HERE for your risk-free trial.

Home Remedies for Warts

Treatment helps prevent common warts from spreading to other parts of your body or to other people, but common warts may recur after treatment, and they may be a problem.

Warts are a type viral infection; there are more than 100 types of HPV viruses. Warts can grow on any part of your of your body. They can grow on your skin, on the inside of your mouth, on your genitals; female genital warts are as common as male believe it or not.

Warts are growth in the skin, commonly on hands and feet caused by a viral infection, common on young adults and children although it can also occur on people of all ages. Warts are highly contagious and you can get it from pools, wearing footwear of other people with warts and direct contact with things and with people infected with warts virus Human Papilloma Virus (HPV). Most warts disappear in weeks or months but some may take years. There are also cases that warts reappear after treatments.

The most popular home remedy on how to get rid of warts believe it or not is using good old duct tape. In fact, there has been extensive testing and actual scientific research that this is effective in removing or eliminating warts. If you are interested in giving this a try, simply apply the duct tape directly to your warts. Keep the duct tape covered on the warts for about a week and then remove the tape. Soak the wart in water and then scrub with a pumice stone. If your wart does not immediately come off, repeat the procedure again. This again is a time tested method on how to get rid of warts.

The herb dandelion is valuable Home Remedy for Warts. The milk from the cut end of dandelion should be applied over the infected area two or three time's daily.

Increase your intake of sulfur-containing amino acids. You can do this by eating more asparagus, then in the morning eat citrus fruits, maybe have a fried egg for breakfast, and finally add some garlic to your meals along with onions. Adding this to your diet can be a great way to combat the problem of warts.

Garlic is used in many home remedies for wart removal. One of the methods implies covering the wart with garlic and bandaging the area during the night. People need to bathe before removing the bandage. The small eruption that is observed afterwards will get assimilated by the body. This process helps people to get rid of warts if it is performed for a fortnight. The second method implies garlic tablets or capsules. Apple cider vinegar has mainly the same effect if people use it instead of the garlic compress.

When talking about the professional wart removal recipes, the treatment options resume to electrocauterization, laser surgery, excision, X-ray, chemotherapy and a few other therapies. The laser surgery is known to be the more effective of these methods. The main benefit is the absence of the scars after the intervention. The downside is the high cost and the duration of the treatment.

How to Look After Your Health

In this day and age we, the public, are subjected to the ever increasing cost of medical treatment. In the USA there is no National Health Service like there is in the UK, and it is essential to have good insurance cover. In the UK, the NHS sinks ever deeper under the pressure of trying to keep the population healthy and more and more people have to see consultants on a private basis, and there is a definite need for private medical insurance as an adjunct to NHS treatment.

The "system" shows cracks due to constant pressure. Insurance costs go up not only because of cost of treatment, but also because of the number of times those in the medical profession are sued. Our culture of "sue for whatever you can get" hurts the individuals in the end.

How can we help ourselves to maintain good health? Awareness is a great start. The medical profession put out a lot of literature to encourage us to check ourselves for various things - indicators of potential breast cancer, prostate cancer and so on. We are encouraged to go for a medical on a regular basis so that illness or disease may be identified at an early stage. We are encouraged to look after our diet, not drink too much and to get some exercise. There is a lot which we can do ourselves.

There is more that a lot of us could be doing as well. We need to take responsibility for our own health. The medical profession is there to help us but we need to be pro-active in our own health and well being. It is far too easy for us to abrogate responsibility in the sense that we many times knowingly put ourselves at risk (perhaps through unnecessary contact with others who we know are not unwell, or through drinking too much, not exercising enough, using sun-beds, not using sunscreen, not checking our breasts, etc) more because we "turn a blind eye", thinking "that won't happen to me" than for any other reason. We rely on the fact that we have the NHS or insurance and so if anything goes wrong they are there for us - we act in a way that infers that our health is "their" responsibility, and not our own. This is wrong.

Our own health is our own responsibility. We need to be aware of our own body and do our best to ensure it functions to its maximum potential. There is no point bemoaning the fact that you cannot afford treatment, or you cannot get an appointment for several weeks or months, if you have not met the "system" half way. Please don't get me wrong, many of us are conscious of what we should be doing and diligent in looking after our own health.

Another thing we can do in this day and age is to arm ourselves with information. The more aware you are, the more informed you are the better choices you can make. Google is a wonderful thing. You can get bags of information on anything and everything. There is information on main-stream medical treatment and also on the many complementary health therapies which are available. These therapies are there because there is a need for them. They are not to be dismissed.

If you take the attitude that your health is your own responsibility, then it is up to you to inform yourself of your healthiest options. It's up to you to look into preventative health instead of just waiting until you have a symptom and then going to the doctor for a pill to "fix it". How can you change your lifestyle which could have the effect of eliminating the cause of that symptom?

It is often the case that a doctor looks more to cure the symptom as opposed to treating the cause. This is because of how the "system" works. Years ago, when you had a "family doctor" they knew your family; they knew your circumstances and had a far greater insight into the myriad of things which impact upon one's health. These days we have "group practices". Your GP can change from one day to the next and they have no insight into your circumstances. This is why it is so important these days to take greater responsibility for your own health.

The fact is how you think and the lifestyle you choose has a massive impact upon your health. How you think tends to be reflected in the physical state of your body. Your mind and body are intrinsically linked. If you feel anxious your muscles tense, if you feel happy your eyes dance, if you feel sad your shoulders slump. These are obvious examples of how your mind is reflected in your body. It is more difficult to observe the effect of thoughts upon internal organs or parts which are not visible, but the impact of your thoughts will be felt within your body. Every thought you have triggers off neurotransmitters in your brain which in turn send signals to every cell in your physiology.

This is why I spend such a lot of my time developing hypnosis downloads aimed at helping everyone to help themselves.

Roseanna Leaton, specialist in hypnosis downloads for health and well-being.
Author Resource:- With a degree in psychology and qualifications in hypnotherapy, NLP and sports psychology, Roseanna Leaton is one of the leading practitioners of self-improvement. You can get a free hypnosis download from http://www.RoseannaLeaton.com and peruse her extensive library of hypnosis downloads .

Are Your Kids “Off the Chain ?”

Carolyn Guilford ~ Certified Nutrition Consultant Are your kids driving you up the wall? Are you looking at your children and wondering what is wrong with them? They won’t listen, can’t be still, and can’t concentrate for more than a second, and it’s impossible to get homework done! You say Johnny won’t behave, and his grades are not what you expect. Annie’s running around and seems out of control? When you talk to them they seem to be looking for the next thing to get in to, and not hearing you, at all? Well Parents, ( and Teachers ) these kids may be nutrient deprived. And not only that, but also over stimulated by artificial chemicals. The proper diet can solve many behavior problems in children, (and in adults). Research shows us more and more that the foods we feed our kids can worsen problems like attention deficit hyperactivity, poor concentration, impatience, and distraction. This, in the classroom leads to: Failure to complete projects, Inability to listen to the whole story, Inability to follow directions. This Child's future is in jeopardy. We know that kids who are poor learners tend to loose interest in school, have low self esteem, drop out of school, tend to join gangs, and have few job skills; all of which too often leads to criminal behaviors and on to the justice system. By monitoring what your child is eating you can resolve these learning and behavior problems so that he can have success now, and increase the future success of the child. Ongoing studies since the 70’s have shown consistently that when certain chemicals, sugars, food dyes, preservatives and caffeine, and in some cases milk and wheat - which typically cause food allergies in children – are removed, children diagnosed with behavioral problems are totally changed. Concentration, along with attentiveness is dramatically improved. The child is less distracted and impulsive, and learning and grades are greatly improved. Equally as important as avoiding bad foods is adding more good – for - you foods, like salmon and flax seeds which are high in omega-3 fatty acids. And do a great job nourishing the brain. Plus, more fresh vegetables. You knew I was going to say that. In studies where the diet was managed carefully, and vitamins and minerals were given faithfully, kids grew stronger, excelled in sports and in academics, and teachers were amazed at the turn around and the success of these students. When this routine was applied to kids with food allergies, the results were just as dramatic and lead scientists to believe that food allergies may be the root of some behavior problems in many persons, children and adults. Some of the things you want to watch out for and avoid giving your children are: meats with nitrates ( luncheon & deli meats ), fried foods, foods with preservatives and food coloring (dyes), MSG, artificial sweeteners, sodas, junk foods ( chips, crackers, cookies ), High Fructose Corn Syrup, refined carbohydrates ( packaged and processed foods ), hydrogenated fats and sugar. If you love a child who has problems listening, learning, and cooperating give this idea a try. It could be the best thing you do to insure a change in the short term, and a brighter future. Read the labels, the ingredients, when you buy any commercially made product. “Health is Wealth”

How to Lower Cholesterol Naturally without Drugs

Bad dietary choices are a leading cause of many health problems, including high cholesterol levels. The primary reason for this is the consumption of to much fat in our daily diet. This is concerning because high cholesterol is one of the biggest risk factors for high blood pressure, heart disease, and strokes. In other words ignoring the risks of high cholesterol can be deadly.

Fortunately it is easy to combat this problem if you know how to lower cholesterol naturally. In fact for most people fighting this serious medical condition some simple lifestyle changes are all it takes to reduce it.

If you understand what cholesterol is and how it works in the body you can begin to see how you can control it through natural methods. Cholesterol itself is a fatty wax like substance produced primarily in the liver. Eighty percent is produced by the body while the other twenty percent we need is gotten through the foods we eat. It's when that percentage from foods starts to go above twenty percent that we run into health issues.

Cholesterol is an important substance that the body uses to create and maintain cell wall membranes and manufacture many of the hormones we need to keep the body functioning. But high levels of cholesterol in the blood stream can lead to atherosclerosis which is a narrowing and hardening of the arteries. This in turn can lead to high blood pressure, clogged arteries, and blood clots.

Because high cholesterol is such a problem in our society medical science has come up with a variety of treatments and drugs to help those who have issues with this problem. But generally it is only in the most extreme cases that prescription medication needs to be used. Normally natural processes work best in the fight against high cholesterol.

The first thing you will be advised to do upon learning that you have high cholesterol is to start making changes to your diet and get more exercise. A low cholesterol diet is more then avoiding foods that contain cholesterol, it is about changing the way you prepare your meals and avoiding saturated fats and trans fats; both of which have been shown to increase blood cholesterol levels more then cholesterol containing foods. This means avoiding and eliminating fried foods and fatty foods from your diet completely.

Eating healthy is your best defense along with a sensible exercise program in the fight against cholesterol. Learning how to lower cholesterol naturally is a matter of doing a little research and the internet offers a wealth of information on this subject. Making the necessary lifestyle changes around diet and exercise are not that hard and the change it has on your overall health are well worth the effort. Author Resource:- If high cholesterol is affecting your health and you want to do something about it but aren't sure where to start please visit the website Lowering Cholesterol by Clicking Here.

Finding a List of Low Cholesterol Foods

A high blood cholesterol level is something that needs to be taken very seriously because it is one of the main risk factors for increased chances of arteriosclerosis, heart disease, and stroke. One of the best ways to deal with this medical condition is through diet and for most people that means finding a list of low cholesterol foods.

Fortunately it is relatively easy to separate food types into those that contain cholesterol and those that don't. Any food that comes from an animal source contains cholesterol because it is a primarily used to create and maintain cell wall membranes along with hormone production.

Food from plant sources or derived from plant sources are for the most part cholesterol free and eating fruits, vegetables, whole grains, and nuts can help significantly lower blood cholesterol levels. There is a big but that goes along with this because food preparation can significantly change whether or not that healthy food suddenly becomes a ticking cholesterol time bomb.

Recent studies into the effects of diet on cholesterol have found that it isn't always the amount of cholesterol in a particular food that is dangerous. In fact many cholesterol containing foods don't significantly raise blood cholesterol levels when eaten as is. What these studies have found is that saturated fat and Transfats are much more dangerous to cholesterol levels. When combined with high cholesterol foods in the preparation of meals these two fats can lead to dangerously high blood cholesterol levels.

This does not mean that eating high cholesterol foods is a good idea but by being aware of how to prepare your meals you can see significant reductions in your cholesterol levels. Here are some tips on how to best manage cholesterol levels through diet.

1. Avoid and eliminate foods high in saturated and Trans fats as well as avoid preparing meals with these types of fats. This is why fried foods are dangerous to anyone with high cholesterol levels.

2. Eat only lean cuts of meat in moderation. Grill or broil them to allow the fat to run off before eating.

3. The best source of protein in a low cholesterol diet can be gotten from chicken and seafood.

4. Eat fiber rich foods like fruits, vegetables, and whole grain breads and cereals. Fiber has been shown to help remove cholesterol from the body and is an important part of the digestive process.

5. Dairy products can be eaten if you choose low fat or skim products that have had the saturated fats removed or significantly reduced.

6. Increase your intake of foods containing omega-3 fatty acids. Much seafood such as salmon is rich in this vital nutrient or you can take it in supplement form.

As you can see managing this problem is much more then just finding a list of low cholesterol foods. While eating only these types of foods can decrease your risks you can do much more by understanding how certain foods and their preparation can affect cholesterol levels. The key to this is avoiding and eliminating saturated fats and Trans fats from your diet and eating those foods containing cholesterol in moderation.

6 Natural Ways to Lower Cholesterol

Cholesterol is a waxy substance found in all animal tissue, including humans, and is found in all foods that come from animal sources. The highest sources of dietary cholesterol come from egg yolks and organ meats such as the liver or kidneys.

There are two primary forms of cholesterol; low-density lipoproteins (LDLs) and high-density lipoproteins (HDLs). LDL cholesterol is considered the bad cholesterol because its primary purpose is to provide cholesterol to the cells. It is transported through the blood stream and tends to drop off along the way, clogging arteries and blood vessels, and contributing to plaque formation. HDL cholesterol on the other hand removes LDL cholesterol from the circulatory system and returns it to the liver which removes it from the body.

For people who have high LDL cholesterol levels the first thing their doctor will recommend is a cholesterol lowering diet. This can include eating low cholesterol foods and cutting saturated fats from the diet. But there are also other ways to help lower LDL cholesterol levels and those include:

1. Exercise – In the sedentary lifestyle most people live today it only makes sense that our susceptibility to disease is much greater. Just 30 minutes of exercise 3 or 4 times a week can significantly lower the risk for many major life threatening disease. So why does exercise lower LDL cholesterol levels?

The energy the body needs to exercise comes from sugars, fats, and proteins. After the sugars and proteins are burned the body turns to its fat stores which must be converted to a usable form of energy. To do this the liver increases its output of HDL cholesterol which circulates through the blood stream picking up LDL cholesterol which is converted into energy for use during exercise. Just like that going for a walk decreases the amount of LDL cholesterol in the body.

2. Eat a low fat diet – One of the interesting things about cholesterol is that eating foods high in cholesterol is not necessarily bad. While they should be eaten in moderation the big culprit in raising cholesterol is a diet high in saturated fat, from both animal and plant sources.

3. Eat more soluble fiber – Actually it is important to get plenty of both types of fiber, soluble and insoluble, but in the case of cholesterol fiber from fruits and vegetables is the most important. Soluble fiber removes cholesterol from the body by binding to it.

4. Red yeast rice – Many of the Statin drugs made to control cholesterol are made from red yeast rice. It only makes sense that taking it in its natural state would work to help lower cholesterol levels by its ability to limit the production of cholesterol.

5. De-stress your life – Being chronically stressed affects the levels of cholesterol in the body. In fact people who eat a cholesterol lowering diet but have a high stress level may not see any significant reduction in their LDL levels.

6. Smoking – If you smoke you better stop. Smoking increases the build up of plaque in the arteries, exacerbating the affects of high levels of LDL cholesterol.

Reducing high LDL cholesterol levels is vitally important in the prevention of coronary artery and heart disease. It is also important to work closely with your doctor to help insure that the steps you are taking to lower cholesterol are working.

Lowering Diet for Heart Disease Prevention

Balancing the ratios of LDL and HDL cholesterol is the aim of any cholesterol lowering diet because lowering the bad (LDL) cholesterol is a large factor in reducing the risk of coronary artery disease. The effect of lowering cholesterol has been medically shown to reduce the mortality risk associated with heart disease.

Cholesterol levels, which are measured in milligrams per deciliter (mg/dL), naturally rise as men and women age and are determined through chemical analysis of a blood sample taken via a finger prick or from a blood draw from a vein. For a healthy person cholesterol intake should less than 300 milligrams daily while someone with an elevated cholesterol level should consume less than 200 milligrams per day. One thing to remember is that although dietary cholesterol can raise your blood cholesterol levels, the bigger culprit in elevated cholesterol levels is saturated fat. Foods that originate from animals are the only source of dietary cholesterol.

The basis of a cholesterol lowering diet revolves around eating a mostly plant based diet rich in cholesterol-lowering foods. In fact this approach has been shown to as effective as using statin drugs to lower cholesterol. This was proved out during a recent study showing that people who ate a rich diet of cholesterol lowering foods, such as soy protein, almonds, plant sterol-enriched margarines and natural fiber from oats, psyllium, okra, and eggplant for one year resulted in a 20% decrease in cholesterol, which is comparable to taking statins.

After starting a cholesterol lowering diet your levels will generally begin to recede after two to three weeks. When starting this type of diet the first thing you need to do is increase your fiber intake. This can be done by increasing the amounts of fruits, lots of vegetables, and whole grain products. The other thing that needs to be closely watched is the intake of saturated fat.

The reason for this is simple; nothing increases cholesterol levels quite like saturated fat. There are four main types of fat. The first two increase LDL cholesterol and need to be avoided.

1. Saturated fat found in most animal products, fast foods, and some vegetables should be avoided or at the least limited. Saturated vegetable fats include hydrogenated shortening, palm oil, coconut oil, and cocoa butter.

2. Hydrogenated or Trans-Fat is found in margarine and vegetable shortening.

The two fats that can be eaten in moderation and can help decrease total cholesterol and keep levels of the good cholesterol (HDL) high include:

3. Monounsaturated Fat is found in olive and canola oil.

4. Polyunsaturated Fat is found in safflower, sunflower, soybean, corn and sesame oils.

The best foods for a cholesterol lowering diet are high in starch and fiber and are a good substitute for foods that contain high amounts of saturated fat. You do have to be careful because although foods from plants do not contain cholesterol some do contain saturated fat, such as avocados. Recently the American Heart Association began to recommend that people who have high LDL cholesterol eat foods fortified with plant sterols. These foods that have been fortified with sterols or stanols help block the body's absorption of cholesterol.

The thing to remember when undertaking a cholesterol lowering diet is that foods that contain high amounts of complex carbohydrates, if eaten plain, are low in saturated fat and cholesterol and contain the vitamins, minerals, and fiber you body needs. A healthy diet is the first step to successfully lowering cholesterol and reducing the risk of heart disease that is associated with high levels.

High Cholesterol Foods to Avoid

For those who suffer from high cholesterol the best and first way to control and lower their cholesterol levels is through their diet. But many people are confused as to what constitutes a high cholesterol food they need to avoid and a low cholesterol food. This is because there is a difference between dietary cholesterol and blood cholesterol.

Generally most health guidelines recommend that dietary cholesterol not exceed 300 mg per day for most healthy people, but if one suffers from high LDL blood cholesterol levels then this intake should be not more than 200 mg per day.

Cholesterol, a waxy like substance, is only found in animal meat and tissues and its sources include red meat, eggs, fish, poultry, and dairy products. On the flip side any food derived from plant sources is cholesterol free, including high fat plants food sources such as avocado's and peanut butter. This is where the confusion usually happens because eating large amounts of vegetable oil, which is virtually 100% food fat, can significantly raise blood cholesterol levels, particularly when eaten with high cholesterol foods.

The fact is that blood LDL cholesterol levels are highly influenced by the amount of saturated fat that one eats. There is a relationship between the amounts of saturated fat one eats the LDL cholesterol levels in the blood. For every one percent increase in calories obtained by eating saturated fat, blood cholesterol levels go up around two percent. Conversely for every one percent decrease in saturated fat intake cholesterol levels will reduce about two percent.

The thing to remember when it comes avoiding high cholesterol foods is that while doing so will decrease LDL cholesterol levels, reducing saturated fat intake has a bigger impact on these levels then many people are aware of. This does not mean that those who suffer from high cholesterol can eat high cholesterol foods, but they should be aware that there is more to reducing cholesterol then just this one thing.

The reason for this confusion with the way cholesterol can increase in the blood stream is the way many foods are cooked and/or served. Let's look at one of everyone's favorite breakfasts; bacon/sausage and eggs. We all know that eggs are high in cholesterol, but what we don't know is that the cholesterol in eggs has a small impact on blood cholesterol levels. It's the high amount of saturated fat in the bacon or sausage that has a far larger impact on LDL cholesterol levels.

Another culprit is deep fat fried foods. Many foods are for the most part harmless until they are breaded and fried in hot oil. In fact, many fish and seafood choices are considered to be good for us because of the omega-3 fatty acids that they contain, but as soon as they are deep fried and eaten any benefits are cancelled by the saturated fat that raises bad LDL cholesterol.

When it comes to high cholesterol foods to avoid it is important to remember that these types of food aren't necessarily bad in and of themselves if eaten in moderation. The real problem occurs when they are combined with high levels of saturated fat, which has a more profound effect on blood cholesterol levels.

How To Sleep Better

We pay a high price for getting an insufficient amount of sleep, individually and as a society. Lack of sleep is directly linked to poor health, with new research suggesting it increases the risk of diabetes, heart disease and obesity.

Quit smoking. Smoking has a tendency to cause the muscles around your airway to become overly relaxed and more likely to collapse as you sleep.

Sleep experts say that we need 8 hours of sleep per night. However, the latest research shows that women average 6 hours and forty minutes of sleep during the week and 7 hours on the weekend. Besides the extra work that women have to contend with (helping with homework, laundry, cooking, etc.) and the many concerns that keep them from sleep, women are also be kept awake by - small children who wake during the night, teenagers coming home late, aging parents who get up during the night.

Stress and sleep deprivation is like a classic chicken and egg debate. Is stress the one causing your insomnia or is lack of sleep to blame for your anxieties? Whatever the answer to this problem is, you need to look deeper into your life. Try to determine which is causing your stress. Once you have learned what is making you anxious, the best thing to do is to keep away from it. However, if your family, friends or work is the one causing you to lose sleep, you cannot simply ignore it. Thus, talking with someone, like a professional shrink, could help you deal with your problems.

But just because your partner snores doesn't mean that he has sleep apnea. For a positive diagnosis to be made there has to be periods of cessation of breathing during the sleep. This diagnosis can be confirmed by an overnight sleep test called a polysomnogram. These are usually carried out in special sleep laboratories where you are monitored by special equipment as well as a sleep technician. The first step in getting one of these tests arranged is to visit your doctor.

With all of the materiel on hand, and the pattern before me, I set out to construct the best sleeping bag possible. My wife was not to happy as I managed to break every sewing machine needle in the house. A trip to town for more, and many hours later, the best ever sleeping bag lay on the kitchen table for all to see. The amazing part of this exercise was that I had never used a sewing machine in my life.

Make sure, when it's all said and done, that you leave something for your child to do! You might want to place a pile of "rubble"--blocks, dominoes or whatever--near one of the buildings. Or leave one or two of the buildings unfinished. For a little added insurance provide a house friendly sand-box, also on the edge of town. To do this, place different size cups on a baking sheet. Fill one of the cups with sand and leave some measuring spoons next to it.

Alli is a diet supplement it is not a cure all. In order to successfully lose weight you must be committed to make a change in your eating habits and exercise routine. The key to a healthy eating plan is to eat small meals frequently and to replace some higher fat foods with lower fat varieties. If you do this the side effects of Alli should be minimal. Most people who complain about the harsh side effects are not doing enough to change their eating habits and replacing what they normally eat with lower fat foods.