50 Healthy Snacks

Snacks can be a dieter's best friend, if you choose the right ones. The list below offers 50 between-meal bites that will help you stay slim and satisfied. Those marked with an * contain a protein, fiber, calcium or antioxidants to keep your body at its best. The rest will help fend off a craving without a lot of added fat, sugar or calories. No matter what you choose, you'll lose (weight, that is).

Sate a salt craving

• 23 almonds (162 calories)*
• This is our top savory super snack because it offers fiber, heart-healthy fats and vitamin E, which may help your body bounce back post-workout. The nuts also pack alpha-linolenic acid, which revs your body's fat-burning ability.
• 5 olives (any kind) (45 calories)
• 1 small Martin's pretzel (50 calories)
• 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)*
• 1/4 cup hummus, 3 carrot sticks (80 calories)*
• 1 Wasa Multigrain Crispbread topped with 1 tbsp avocado and 1 tbsp hummus (80 calories)*
• 6 steamed medium asparagus spears topped with 1 tablespoon toasted almond slivers (80 calories)*
• 1/3 cup 1/2-inch-thick potato slices tossed with 1 teaspoon olive oil and a pinch of finely chopped rosemary, baked at 450 for 30 minutes (80 calories)*
• 1/4 cup black beans combined with 1 tbsp salsa, 1 tbsp cottage cheese and 1/2 tbsp guacamole; savor with 4 celery stalks (80 calories)*
• 1/4 cup 1/4-inch-thick cucumber slices, tossed with 3 oz nonfat plain yogurt, 2 tsp chopped cashews, 1 tsp lemon juice and 1 tsp finely chopped fresh dill (80 calories)*
• 1/2 slice whole-wheat toast brushed with 1/2 tsp olive oil, topped with 1 tbsp Greek yogurt and a mixture of 3 tbsp diced tomatoes with a pinch of chopped garlic and basil (80 calories)*
• 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)*
• One 1-oz package tuna jerky (90 calories)*
• 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)*
• 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
• 15 Eden's Nori Maki Crackers rice crackers (110 calories)
• 1 cup unshelled edamame (120 calories)*
• 25 Eden's Vegetable Chips (140 calories)
• 1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)
• 1/2 cup pumpkin seeds in shell (143 calories)*
• 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)*
• 9 cashews (180 calories)*
• 1 Subway Turkey Breast Wrap (190 calories)*

Satisfy a sweet tooth

• 8 oz plain yogurt (110 calories, 0 g fat)*
• This get-skinny staple is the ultimate sweet snack. The mix of carbs and protein in lowfat yogurt keep blood sugar level, stave off hunger and helps your body store less fat. Add fresh berries for flavor and a punch of antioxidants.
• 1 Fla-Vor-Ice Lite Sugar-Free (5 calories)
• 10 frozen grapes (20 calories)*
• 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
• 10 strawberries rolled in confectioners' sugar (71 calories)*
• 1 packet O'Coco's Mocha cookies (90 calories)
• 1 Strawberry Froz Fruit bar (90 calories)*
• 1 Jelly Belly 100-calorie pack (100 calories)
• One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)
• One 100-calorie Balance Bar (100 calories)*
• 2 Raspberry Newtons (100 calories)*
• 1 Starbucks Mocha Frappuccino bar (120 calories)
• 1 package Back to Nature Honey Graham Sticks (120 calories)
• 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)*
• 2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)*
• 1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)*
• 1 candy apple with coconut shavings (130 calories)*
• 1/2 cup sliced pears with marshmallow cream topping (139 calories)*
• 24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
• Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)
• 3/4 cup Cocoa Pebbles with 1/2 cup skim milk (157 calories)*
• 1 cup apple slices dipped in 2 tbsp caramel topping (160 calories)*
• 4 Entenmann's chocolate chip cookies (160 calories)
• 1 McDonald's Fruit 'n Yogurt Parfait (160 calories)*
• 1 vanilla-almond shake: Blend 1/2 cup skim milk with 1/2 cup frozen yogurt and 1 drop almond extract (165 calories)*
• 3/4 cup warm apple sauce (165 calories)*
• 1 cup lowfat chocolate milk*

Lactose Intolerance: A Diagnostic Fad?

Just as clothing styles come in and out of fashion, diagnoses go through fads as well. While this is rarely true of diagnoses issued by traditional healthcare practitioners, health-related Internet sites (particularly those promoting alternative medicine) and some practitioners of alternative medicine may be susceptible to these diagnostic trends. One such fad diagnosis is lactose intolerance, which is sometimes blamed for everything from hyperactivity to joint pain.

In reality, the prevalence of lactose intolerance in the U.S. is difficult to assess accurately. Still, it is likely much lower than suggested based upon self-report, according to the National Institutes of Health [1]. In part, this is because individuals have a tendency to misinterpret any gastrointestinal upset following a dairy-containing meal as evidence of lactose intolerance [2]. Most people, however — even those with lower-than-normal lactase levels — do not report gastrointestinal upset after being exposed to lactose in a blind challenge, explains the NIH.

Lactose intolerance results from insufficient production of the enzyme lactase (LCT), which the small intestine uses to help break down lactose, or milk sugar. Lactose is a disaccharide, meaning it’s made up of two smaller sugar units called monosaccharides. The small intestine can absorb monosaccharides, but disaccharides (and larger combinations of monosaccharides, called polysaccharides) have to be digested into their monosaccharide building blocks before they can be absorbed. The digestive tract uses a wide variety of enzymes to accomplish this task. Digestive enzymes are very specific in their function; the enzyme responsible for breaking down lactose, for instance, can’t digest sucrose (table sugar). Sucrase, the enzyme that breaks down sucrose, is similarly incapable of digesting lactose. As such, a person must produce lactase in order to digest lactose.

In those individuals with true lactose intolerance, the absence of appropriate quantities of lactase means that lactose passes undigested into the large intestine. There, native flora (naturally-occurring bacterial species) of the gut break down the lactose to provide for their own energy needs. This results in the accumulation of a large amount of gas, which is a waste product of bacterial lactose digestion. The gas leads to the sensations of bloating and cramping, and can result in flatulence. Undigested lactose in the large intestine can also cause diarrhea.

Most people make lactase in appropriate amounts early in life; without lactase, babies would be incapable of digesting breast milk (which is actually higher in lactose than cow’s milk). Some ethnic groups produce less lactase after the age of weaning, leading to lactose intolerance that begins in childhood. This lactose intolerance persists throughout adulthood, and is most common in individuals of African, Hispanic (non-European), Native American, and Asian descent. Europeans are much less likely to develop lactose intolerance post-babyhood. Further, there’s some evidence to suggest that lactose intolerance increases with advancing age [3], though there isn’t a significant body of data supporting this.

Despite the trend among alternative health practitioners to diagnose patients with lactose intolerance (and to blame that lactose intolerance for a variety of other physical symptoms) [4], lactose intolerance isn’t the sort of malady that underlies other health problems. Those with lactose intolerance have one specific set of symptoms (bloating, cramping, diarrhea, and flatulence after consuming dairy), and the symptoms can be avoided entirely by taking lactase supplements (available over-the-counter) along with dairy-containing food.

The NIH points out that increased education regarding the nature of lactose intolerance and the relatively narrow scope of its symptoms — as well as the fact that it’s a benign and easily alleviated digestive malfunction — could help to prevent needless avoidance of dairy by those who incorrectly assume they are lactose intolerant. While dairy isn’t essential to the human diet, it’s nevertheless an excellent source of calcium, which can otherwise be difficult to incorporate into the diet apart from supplementation. Further, most dairy in the U.S. is fortified with vitamin D, in which many Americans are deficient, and which is required for the uptake of calcium from the gut.

The Importance of Vitamins to your Body

The body needs a minimum amount of vitamins and minerals each day to remain healthy and function properly. A balanced diet normally supplies sufficient vitamins. However, serious disorders can still develop if the diet does not meet your body's needs. Symptoms of a deficiency in vitamins and minerals usually appear when the lack is already in a relatively advanced level. For instance, people who do not have enough of the vitamins A, B1 and B2 suffer from recurring tiredness, mental or emotional disturbances, loss of appetite and chapped lips, among others.

The common causes of these vitamin deficiencies include poor eating habits, alcoholism, emotional stress, the improper absorption of vitamins and minerals (usually due to liver or intestinal disorders), the intake of medicines that interfere with the ingestion of vitamins and lack of exposure to sunlight. If you constantly feel sluggish and suffer from chronic health-related inconveniences, you might be short of the vitamins your body needs to function properly. Doctors will usually prescribe supplements that address the lack of vitamins and minerals in the body. However, also keep in mind not to overdo it, as an excess of vitamins can also be harmful. Do you still need to take vitamins even if you maintain a healthy diet? The answer is yes.

Proper food consumption should be accompanied by the right vitamins and minerals. Vitamins serve as buffers in the event that your diet does not meet your daily requirements fully. Surely you can't calculate how much vitamins and minerals your body takes in with every meal you consume. And while most people take vitamins to avoid common deficiency-related diseases, not all products available cater to what your body requires. There are those that still lack what you need.

The key components you must look for in a supplement are the vitamins B6, B12, D, E and folic acid. Aside from being dietary supplements, these so-called B vitamins have been known to help combat certain types of cancer and heart ailments. While there remains no hard-lined link between cancer and a daily intake of B vitamins, studies that suggest their preventive powers have helped raise the importance of daily doses of vitamins and minerals into our system.

Standard RDA-level vitamins can easily be bought over the counter at a reasonable price. Yes, the old belief that a proper diet is enough to keep you going has become a myth. It is time to invest in our health. Whether we admit it or not, we need vitamins. Sure, it does lead to added costs; but when we really think about it, vitamins are probably the cheapest type of insurance readily available in the market right now. Who are we to say no?

Benefits of Fruit

You’re probably sick of hearing that you need to eat more fruits and vegetables! But you may not know WHY!

And, while many people know that fruit is good for them, you may not realize just how far-reaching the health benefits of fruit can truly be.

It’s true that all fruits are good for you, but there are a few which offer some specific and quite impactful health benefits. You may already know about some of them, but others may surprise you! Let’s take a look at these special fruits offering the most bang for your buck!

1. Cranberries
This is one fruit which only seems to show up at Thanksgiving time, but it should be a regular fixture the whole year through.
Cranberries in their natural form can be helpful in curing urinary tract infections as many people know. This powerful fruit can also be tremendously helpful in lowering cholesterol, and even protecting against cancer and stroke.

2. Raspberries
Raspberries are high in fiber, vitamins A and C, and folic acid.
As if the nutritional content wasn’t great enough, these berries may also have properties that help to fight against cancer.

3. Apples
They always say, “an apple a day keeps the doctor away,” and there is indeed some true merit to this cliché statement.
Apples are loaded with fiber, and are high in vitamins, making them delicious and excellent for weight loss efforts. Not only that, but apples are said to help with certain stomach conditions, even constipation.

4. Pineapple
Many people turn to pineapple simply because it’s a delicious fruit, but it also offers some excellent health benefits.
Pineapple is loaded with vitamin C, however many people may not realize that it has some amazing anti-inflammatory properties, which could be useful as a natural home remedy for those suffering from arthritis, for example.

5. Blueberries
Though this may not be the biggest surprise on the list, they are a must to be included when it comes to health benefits.
Blueberries seem to have immeasurable health benefits and qualities. They may help to stimulate and contribute to increased brain power and function, helping people stay sharp and focused. They are also helpful in protecting against certain forms of cancer and even heart disease.

6. Strawberries
Look to the berry family yet again when we consider health benefits! Strawberries are loaded with vitamin C, potassium, fiber, and folic acid, making them a necessary staple in everyone’s diet.
Most importantly it is believed that the properties in strawberries help to guard against carcinogens introduced to the body, making them an excellent cancer fighter.

7. Bananas
You probably grew up having bananas, but may not have realised just how good they were for you.
Bananas are one of the highest sources of potassium, and regular intake may even help to keep blood pressure low, so be sure to include these as a staple in your diet.

I’m sure you’ll agree, these 7 fruits are all in good company—they look great, taste great, and can be your best friends in maintaining good health.

8 Potentially Surprising Unhealthy Foods

Seemingly healthy foods such as yogurt and oatmeal may contain copious amounts of added sugars. Breads and crackers are often made with heart-unhealthy hydrogenated oils (trans fat). “Miracle” juices and “energy” bars, touted as healthful, are usually just vehicles for added sugars and excessive calories.

Consider this representative list of what may be surprisingly unhealthy foods:

Yogurt: Plain, low-fat or nonfat yogurt is such a healthy food because it’s a delicious source of calcium, vitamin D, magnesium and protein, but many manufacturers have taken liberties with yogurt, loading it up with excess calories. Yogurt should have but two ingredients: milk and live cultures.

Tortilla and taco shells: They’re generally low in fat and usually made from corn or wheat or both, but read the ingredient label first because many brands are quite high in fat and are often made with hydrogenated fat or trans fat Trans fat can raise bad cholesterol and lower good cholesterol. Search for whole-wheat tortilla and taco shells made with canola or other vegetable oils.

Instant oatmeal: We know not to choose sugary cold cereals, but the same is true for convenience packages of instant oatmeal. Read the ingredient label first — one teaspoon of sugar equals four grams. Some of the “maple” or other flavors of instant oatmeal have more than 12 grams per serving. Instead, buy whole oats, microwave them for a minute in a glass dish, stir in a quarter cup of raisins and cook one more minute.

Granola: It may be “natural,” but it’s also typically a calorie-dense food and full of oil and sugar. There is no standard serving size for cereals, and most packaged granolas list the serving size as a mere quarter cup, with about 160 calories per serving. But no one is satisfied with just a quarter cup of cereal and usually will pour their usual cup — that’s 640 calories, plus milk. Stick with a high-fiber, lower-sugar cereal. If you like granola, use it as a topping on a yogurt and fruit parfait.

“Miracle” juices: The front of the package appeals to your quest for good health with words like “immune promoting” and “antioxidants” and appealing photos of fresh fruit. But, unlike fresh fruit, juice has almost no fiber, and it’s a very quick way to get excess calories. Eat whole fruit for more energy and fiber, and save your calories for fullness.

“Energy” bars: Another word for “energy” is “calorie,” and most bars are more akin to candy bars than nutritious snacks. The first ingredient is usually refined flour (not whole-grain), then sugar, sugar and more sugar, in a myriad of guises, including corn syrup, molasses, honey and more. For sustainable energy, grab a cup of 100-calorie yogurt and stir a cup of crunchy low-sugar cereal into it; make a fresh-fruit smoothie with nonfat yogurt, milk and berries; or pack a tuna sandwich on whole-wheat bread with an orange.

Microwave popcorn: Popcorn is a great snack, but not when it’s loaded with hydrogenated fat, artificial flavors and preservatives. The additives often found in microwave popcorn make it high in fat calories relative to volume. Instead, use an air-popper to pop a few cups of popcorn. For a heartier snack, toss the hot popcorn with grated cheddar cheese.

Rice cakes: Although they’re somewhat lower in calories than potato chips or corn chips, rice cakes offer little in nutritional value and certainly little fiber, and they’re often are high in sodium and sugar (if they’re flavored). A better choice is whole-wheat pita chips with hummus or peanut butter.

The Triad of Health

Our bodies are wired for health and vitality, not for illness and disease. Health is how our bodies function, not how they feel. Health comes from the inside out. And, importantly, the choices we make play a part in our health and well-being.

What is health?

Dorland's Medical Dictionary defines health as a "state of optimal physical, mental and social well-being and not merely the absence of disease and infirmity."

Our bodies are wired for health and vitality, not for illness and disease. Health is how our bodies function, not how they feel. Health comes from the inside out. And, importantly, the choices we make play a part in our health and well-being.

There are three components that make up the Triad of Health. They are Structural, Chemical and Emotional. Combined, they present an overall state of a person's health.

Structure is the foundation of the human body and the Triad. It includes the bones, muscles, joints, ligaments, tendons, cartilage and nerves. Shifts in structural alignment result from accidents, physical inactivity, or incorrect patterns of movement that have developed over time. Misalignments, also called subluxations, of the spine put pressure on the nerves that lead from the spinal column to the organs, glands, muscles, and other bones in our body, creating dysfunction.

The Chemical make-up and balance of the body includes diet and vitamins and mineral intake, as well as the function of organs and organ systems. The chemical aspect is disrupted by the ingestion of nicotine, alcohol, caffeine, sugar, and sugar substitutes like aspartame, as well as toxins in the air we breathe. Toxicity from food has a cumulative effect. Refined foods, fastfoods, and high-tech processed foods have a negative impact on the health of the person consuming them.

Emotion is the third leg of the triangle. Not only does physical well-being impact emotions, but emotions can greatly impact the body, both positively and negatively. The emotional element of the triangle includes the feelings of fear, anger, guilt, depression and anxiety. Emotional stress in the form of negative thoughts can have painful consequences.

The sides of the equilateral triangle all affect and interrelate with one other. For example, being in a constant state of the emotion of fear may cause a muscle spasm or contraction in the back. The muscle spasm creates pain which affects more than just the back. The pain influences the food choices made, leaning more toward "comfort" foods, rather than healthy foods.

Food choices affect the body's chemistry in terms of nutritional deficiencies.

Every cell in your body is both structurally and functionally related to every other cell in your body. All your thoughts, beliefs, fears, and dreams are connected within the structure and function of your physical body. By discovering and integrating these relationships, you allow yourself to bring greater harmony into your body and mind, diminishing internal conflicts and increasing your overall health and well-being!

Fun Health Facts

Here is a list of some funny and interesting facts concerning Health, enjoy!

• American Airlines saved $40,000 in 1987 by eliminating one olive from each salad in first class. 

• Left handed people live slightly shorter lives than right handed people.

• In Bahrain, a male gynecologist can only examine a woman's private parts through a mirror.

• You burn more calories sleeping than you do watching television.

• In the 1800's, people believed that gin could cure stomach problems.

• McDonalds calls frequent buyers of their food heavy users.

• Americans ate eight million more orders of french fries and almost six million more hamburgers this year compared to last.

• Rats destroy an estimated 1/3 of the world’s food supply each year.

• US tops the world in plastic surgery procedures. Next comes Mexico.

• 22% of American women aged 20 gave birth while in their teens. In Switzerland and Japan, only 2% did so.

• Sex is the safest tranquilizer in the world. It is 10 times more effective than valium!

• Consuming chocolate was once considered a sin during the 16th and 17th century.

• Acorns were used as a coffee substitute during the American Civil War.

• Chocolate was used as medicine during the 18th century. It was believed that chocolate could cure a stomach ache.

• The only "real" food that U.S. Astronauts are allowed to take into space is pecan nuts.

• Chocolate contains the same chemical, phenyl ethylamine that your brain produces when you fall in love.

• Wearing headphones for just an hour will increase the bacteria in your ear by 700 times.

• Heroin used to be a cough medicine for children. A German company (Bayer) registered heroin as a trademark.

• The first owner of the Marlboro Company died of lung cancer. (Ironic, no?)

• Apples, not caffeine, are more efficient at waking you up in the morning.

• The average chocolate bar has 8 insects' legs in it. (ARE YOU SERIOUS!!)

• An average human loses about 200 head hairs per day.

• There are more nutrients in the cornflake package itself than there are in the actual cornflakes.

• Astronauts are not allowed to eat beans before they go into space because passing wind in a spacesuit damages them.

Twinkie Diet

This article, courtesy of CNN, shows how a professor took on a rather interesting diet. How healthy it is for you, i'm not 100% sure, but it's still an interesting read:

Twinkies. Nutty bars. Powdered donuts.

For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too.

His premise: That in weight loss, pure calorie counting is what matters most -- not the nutritional value of the food.

The premise held up: On his "convenience store diet," he shed 27 pounds in two months.

For a class project, Haub limited himself to less than 1,800 calories a day. A man of Haub's pre-dieting size usually consumes about 2,600 calories daily. So he followed a basic principle of weight loss: He consumed significantly fewer calories than he burned.

His body mass index went from 28.8, considered overweight, to 24.9, which is normal. He now weighs 174 pounds.

But you might expect other indicators of health would have suffered. Not so.

Haub's "bad" cholesterol, or LDL, dropped 20 percent and his "good" cholesterol, or HDL, increased by 20 percent. He reduced the level of triglycerides, which are a form of fat, by 39 percent.

"That's where the head scratching comes," Haub said. "What does that mean? Does that mean I'm healthier? Or does it mean how we define health from a biology standpoint, that we're missing something?"

"I'm not geared to say this is a good thing to do," he said. "I'm stuck in the middle. I guess that's the frustrating part. I can't give a concrete answer. There's not enough information to do that."Despite his temporary success, Haub does not recommend replicating his snack-centric diet.

Two-thirds of his total intake came from junk food. He also took a multivitamin pill and drank a protein shake daily. And he ate vegetables, typically a can of green beans or three to four celery stalks.

Families who live in food deserts have limited access to fresh fruits and vegetables, so they often rely on the kind of food Haub was eating.

"These foods are consumed by lots of people," he said. "It may be an issue of portion size and moderation rather than total removal. I just think it's unrealistic to expect people to totally drop these foods for vegetables and fruits. It may be healthy, but not realistic."

Haub's body fat dropped from 33.4 to 24.9 percent. This posed the question: What matters more for weight loss, the quantity or quality of calories?

His success is probably a result of caloric reduction, said Dawn Jackson Blatner, a dietitian in Chicago, Illinois.

"It's a great reminder for weight loss that calories count," she said. "Is that the bottom line to being healthy? That's another story."

Blatner, a spokeswoman for the American Dietetic Association, said she's not surprised to hear Haub's health markers improved even when he loaded up on processed snack cakes.

Being overweight is the central problem that leads to complications like high blood pressure, diabetes and high cholesterol, she said.

"When you lose weight, regardless of how you're doing it -- even if it's with packaged foods, generally you will see these markers improve when weight loss has improved," she said.

Before jumping on the Ding Dong bandwagon, Blatner warned of health concerns.

"There are things we can't measure," said Blatner, questioning how the lack of fruits and vegetables could affect long-term health. "How much does that affect the risk for cancer? We can't measure how diet changes affect our health."
I was eating healthier, but I wasn't healthy. I was eating too much.

The ultimate Twinkie diet
On August 25, Haub, 41, started his cake diet focusing on portion control.

"I'm eating to the point of need and pushing the plate or wrapper away," he said.

He intended the trial to last a month as a teaching tool for his class. As he lost weight, Haub continued the diet until he reached a normal body mass index.

Before his Twinkie diet, he tried to eat a healthy diet that included whole grains, dietary fiber, berries and bananas, vegetables and occasional treats like pizza.

"There seems to be a disconnect between eating healthy and being healthy," Haub said. "It may not be the same. I was eating healthier, but I wasn't healthy. I was eating too much."

He maintained the same level of moderate physical activity as before going on the diet. (Haub does not have any ties to the snack cake companies.)

To avoid setting a bad example for his kids, Haub ate vegetables in front of his family. Away from the dinner table, he usually unwrapped his meals.

Haub monitored his body composition, blood pressure, cholesterol and glucose, and updated his progress on his Facebook page, Professor Haub's diet experiment.

To curb calories, he avoided meat, whole grains and fruits. Once he started adding meat into the diet four weeks ago, his cholesterol level increased.

Haub plans to add about 300 calories to his daily intake now that he's done with the diet. But he's not ditching snack cakes altogether. Despite his weight loss, Haub feels ambivalence.

"I wish I could say the outcomes are unhealthy. I wish I could say it's healthy. I'm not confident enough in doing that. That frustrates a lot of people. One side says it's irresponsible. It is unhealthy, but the data doesn't say that."

Guide to Quitting Smoking - Part 1

Smokers often say, “Don’t tell me why to quit, tell me how.” There is no one right way to quit, but there are some requirements for quitting with success. 

These 4 factors are key:

• Making the decision to quit
• Picking a Quit Day and making a plan
• Dealing with withdrawal
• Staying quit (maintenance)

Making the decision to quit

The decision to quit smoking is one that only you can make. Others may want you to quit, but the real commitment must come from you.

Think about why you want to quit.

• Are you worried that you could get a smoking-related disease?
• Do you really believe that the benefits of quitting outweigh the benefits of continuing to smoke?
• Do you know someone who has had health problems because of their smoking?
• Are you ready to make a serious try at quitting?

If you are thinking about quitting, setting a date and deciding on a plan will help move you to the next step.

SETTING A QUIT DATE AND MAKING A PLAN

What’s important about picking a Quit Day?

Once you've decided to quit, you’re ready to pick a quit date. This is a very important step. Pick a day within the next month as your Quit Day. Picking a date too far away can allow you time to rationalize and change your mind. But you want to give yourself enough time to prepare and come up with a plan. You might choose a date with a special meaning like a birthday or anniversary, or the date of the Great American Smokeout (the third Thursday in November each year). Or you might want to just pick a random date. Circle the date on your calendar. Make a strong, personal commitment to quit on that day.

Plan for your prescriptions: Remember that if you are planning to use a prescription drug, you will need to talk with your doctor about getting it in time for your Quit Day. If you plan to use bupropion (Zyban) or varenicline (Chantix), you must start taking the drug at least a full week before your Quit Day. Talk with your doctor about exactly when to start, and how to use the medicine, and find out what side effects to watch for and report. If you are using a prescription drug, put a note on your calendar to remind you to start taking it the right number of days before your Quit Day.
Prepare for your Quit Day

There is no one right way to quit. Most smokers prefer to quit cold turkey — they stop completely, all at once, with no medicines or nicotine replacement. They smoke until their Quit Day and then quit. Some may smoke fewer cigarettes for 1 or 2 weeks before their Quit Day. Another way is to cut down on the number of cigarettes you smoke a little bit each day. This way, you slowly reduce the amount of nicotine in your body. You might cut out cigarettes smoked with a cup of coffee, or you might decide to smoke only at certain times of the day. It makes sense to cut down in order to reduce withdrawal symptoms, but this can be hard to do.

Quitting smoking is a lot like losing weight: it takes a strong commitment over a long time. Smokers may wish there was a magic bullet — a pill or method that would make quitting painless and easy— but there is nothing like that. Nicotine substitutes can help reduce withdrawal symptoms, but they work best when they are used as part of a stop-smoking plan that addresses both the physical and psychological components of quitting smoking.

Here are some steps to help you prepare for your Quit Day:

• Pick the date and mark it on your calendar.
• Tell friends and family about your Quit Day.
• Get rid of all the cigarettes and ashtrays in your home, car, and at work.
• Stock up on oral substitutes — sugarless gum, carrot sticks, hard candy, cinnamon sticks, coffee stirrers, straws, and/or toothpicks.
• Decide on a plan. Will you use NRT or other medicines? Will you attend a stop-smoking class? If so, sign up now.
• Practice saying, “No thank you, I don’t smoke.”
• Set up a support system. This could be a group program or a friend or family member who has successfully quit and is willing to help you. Ask family and friends who still smoke not to smoke around you, and not to leave cigarettes out where you can see them.
• If you are using bupropion or varenicline, take your dose each day of the week leading up to your Quit Day.
• Think back to your past attempts to quit. Try to figure out what worked and what did not work for you.

Successful quitting is a matter of planning and commitment, not luck. Decide now on your own plan. Some options include using nicotine replacement or other medicines, joining a stop-smoking class, going to Nicotine Anonymous meetings, using self-help materials such as books and pamphlets, or some combination of these methods. For the best chance at success, your plan should include 2 or more of these options.

YOUR QUIT DAY

On your Quit Day:

• Do not smoke. This means none at all — not even one puff!
• Keep active — try walking, exercising, or doing other activities or hobbies.
• Drink lots of water and juices.
• Begin using nicotine replacement if that is your choice.
• Attend stop-smoking class or follow your self-help plan.
• Avoid situations where the urge to smoke is strong.
• Avoid people who are smoking.
• Drink less alcohol or avoid it completely.
• Think about how you can change your routine. Use a different route to go to work, drink tea instead of coffee. Eat breakfast in a different place or eat different foods.

Read on tomorrow to find out more about the kinds of thoughts and temptations that come up when you try to quit, and ideas for ways to deal with or avoid them.

Benefits of Cod Liver Oil

What is Cod Liver Oil?

Cod Liver Oil is a nutrient rich oil that is derived from the liver of Cod fish. It is available in both oil form as well as in capsules.

What are the Benefits of Cod Liver Oil?

Cod liver oil is a wonderful nutritional supplement which provides multiple health benefits. It is rich in nutrients such as:

• Vitamin A: helps to maintain a healthy immune system, helps resist bacterial and viral infections, and beneficial for eyesight and healthy skin.
• Vitamin D: helps maintain strong and healthy bones.
• Omega-3 Fatty Acids: have anti-inflammatory properties which help relieve the symptoms of arthritis, improve brain function, reduce stress, prevent allergies, relieve asthma, and help with learning and behavioral disorders including bipolar syndrome.
• EicosaPentaenoic Acid (EPA): is great for the cardiovascular system and helps reduce inflammation throughout the body. Also works as a natural anti-depressant.
• DocosaHexaenoic Acid (DHA): is also a fatty acid which is vital for good eyesight, a healthy nervous system, and healthy skin.

Research has also shown that consuming 1-2 teaspoons of cod liver oil daily can help to prevent serious diseases such as cancer, diabetes, arthritis, musculoskeletal pain, kidney problems, and high cholesterol.

Uses of Cod Liver Oil

Home Remedy for Arthritis

Consuming a small amount of Cod Liver Oil each day helps prevent arthritis, as well as provides some relief from arthritis pain. A recommended dosage is 1 to 2 teaspoons daily, or follow the directions on the bottle if you are using capsules. 

Home Remedy for Muscle Aches and Pain

Bone and muscle pain are two of the primary symptoms of having low-levels of vitamin D. Many people with such low vitamin D levels notice signficant pain in their legs and have difficulty climbing stairs. Numerous studies have shown that 1 to 2 teaspoons of Cod Liver Oil daily can increase vitamin D levels in the body which helps to improve muscle strength and reduce muscle pain. 

Home Remedy for Preventing Heart Disease

Taking 1 to 2 teaspoons of cod liver oil everyday can greatly improve heart function which helps prevent heart disease. It can also improve heart conditions even after a heart attack and after heart surgery. This is attributed to the omega-3 fatty acids which alters the linings of the arteries in such a way as to improve healing after damage. Vitamin A and D also play important roles in facilitating mineral absorption, improving muscle function, and supporting elasticity of the blood vessels. 

Home Remedy for High Cholesterol

The fatty acids in Cod Liver Oil help lower the amount of bad cholesterol in our body. A simple remedy is to consume 1-2 teaspoons of Cod Liver Oil daily. 

Lowering Risk of Type 1 Diabetes in Children

Studies have found that pregnant women that took 1 daily teaspoon of cod liver oil have a lower risk of giving birth to children with type 1 diabetes. However, if you are pregnant, it is recommended that you consult your doctor before you begin taking cod liver oil regularly.

What are the Side Effects of Cod Liver Oil?

Cod liver oil is generally safe to take in moderation, and studies have not found any major adverse reactions to it in the general population. However, a If you are pregnant or currently taking medication, it is recommended that you contact your physician before using cod liver oil on a regular basis. Otherwise, cod liver oil has been found to be safe for the general population when taken in moderation. It is important not to consume extremely large doses of cod liver oil, since this can lead to high blood pressure.

Where and How to Buy Cod Liver Oil

Cod Liver Oil can be bought in most pharmacies and drug stores. It can also be found in liquid form. A high quality cod liver oil should be pale-yellow in colour and have a fish-like taste. 

Honey. Anti-Cancer?

Is honey one of those anti-cancer foods? Can it cure cancer?

Perhaps what many people don't think enough of or have overlooked is - honey possesses carcinogen-preventing and anti-tumour properties; honey is curative; honey is anti-cancer. According to the book Honey Revolution by Dr Ron Fessenden, scientists have found floral flavonoids in honey. These tiny traces of bioflavonoids, generally known as antioxidants, have powerful influences when entered into the body's cells. When ingested, they immediately increase the antioxidant levels within cells, "decrease capillary permeability and fragility. They scavenge oxidants and inhibit the destruction of collagen in the body". In fact in the recent years, major drug companies recognized the effectiveness of these flora-flavones in removing free radicals from our body and improving our body immunity functioning, and are now investing millions of dollars just to produce these substances artificially. Tell your family, friends that the foraging honeybees have passed on these precious natural floral-flavones from the floral nectars to honey and then to us! 

Look, you may not see the benefit of turning to healthful food overnight, but daily repetitive, anti-cancer choices will can potentially safe your life from deadly diseases like cancers.Surely all of us know that prevention is far better than cures, but sadly, the world has succumbed to the instant gratification syndrome. Just see how people are losing weight so quickly by taking diet pills, getting liposuction, or even starving. Working out things over time has become a waste of time. We want material wealth, relationships, and success now, totally abandoning the universal law of sowing and reaping. And with the exact attitude, we often put all our strength and focus into demanding instant cures of diseases and forget all about constant prevention with anti-cancer diet and lifestyle.


I want to share this story with you. Our local papers recently featured a retail magnate who was punished by the law for buying a kidney illegally. As reported, his kidneys failed in 2005 due to the high levels of sugar in his blood and his well-known penchant for "good food, especially the deep fried stuff". He was tethered to his dialysis machine for three hours a day, and when he was not having dialysis, he would be with a doctor for heart problems and diabetes. When interviewed, he remarked that if he had listen to his doctors a decade or two ago, he might not have lost the use of his kidneys. Hindsight is always 20/20, he said.

Such stories must be powerful enough to jolt us out of our wilful nonchalance. Borrow the hindsight of those who have been there before and work on our health and picture in our mind the good health of our children 10, 20 years later. We can't forecast freak diseases, accidents, and natural disasters of tomorrow, but we can definitely will ourselves to treating our body better by choosing wisely the kind of food to deposit into it today.

So, more anti-cancer foods, please.

Facts about Junk Food

Consumption of junk food provides little or no nutrition due to unhealthy ingredients. Junk food is often considered unhealthy especially when eaten regularly. Credit for the phrase ‘junk food’ is given to Michael Jacobson who coined it in 1972 to describe food that provides no nutritional value. Junk food is usually food that can be obtained conveniently in ready-to-eat form such as a bag of chips or food from a ‘fast food’ restaurant.

Facts about Junk Food:

• Paul Johnson and Paul Kenny of Scripps Research Center performed a study which concluded that junk food has similar addictive qualities as that of heroin.
• The glue on envelopes and postage stamps, corn dextrin, is also commonly used to as a thickener in junk food.
• There is an increase in obesity, heart disease, high blood pressure, certain cancers, tooth decay, and other diseases by consuming junk food.
• Pregnant or breast feeding mothers who eat junk food are more likely to raise children who will have a higher risk obesity, diabetes, raised cholesterol, and high blood fat.
• Hostess produces 500 million Twinkies per year.
• The creamy center of a Twinkie isn’t really cream at all but rather its made of mostly Crisco.
• More than two billion dollars is generated through sales of candy for Halloween.

So the next time you are considering a snack for yourself or for your children, consider something a little (alot) more healthy.

Looking back at the Dukan Diet: The Fad Diet of 2011?

A new year looms, so there is -- wait for it -- a new diet!

The new diet soon to be making the rounds is the "Dukan Diet," named for its French originator, Dr. Pierre Dukan. Propelling it to prominence at present is its adoption by the current mother of the future princess of the English realm, in preparation for the upcoming royal nuptials. In this world of ours where communal behavior seems far more responsive to what is published in People than in the New England Journal of Medicine, this will surely be enough to create a phenomenon.

And to that, I say: alas. Because, to me, this diet seems to be a load of carefully dosed nonsense.

As best I can tell, this is classic quick-fix weight-loss hooey. The diet seems to involve cutting out most foods -- carbohydrate foods in particular -- to lose weight fast. Then, foods are slowly added back to make the diet livable. But, to avoid weight regain, you have to keep circling back to the "just cut out everything" phase. Stunning, isn't it, that not being allowed to eat most foods leads to weight loss?

There is objection to this altogether objectionable diet from an unsuspected quarter: the Atkins camp. They contend that Dukan simply isn't doing it right, and that Atkins does it better. But frankly, this seems like the pot calling the kettle black to me. Basically, the Atkins camp doesn't want anyone else getting credit for, or making money from, silliness they came up with in the first place!

Quick-fix diets such as this do, indeed, cause rapid weight loss. So what?

Cockamamie cut-foods-out then add-them-back then cut-them-out diets are not about health. They are not about a healthy relationship with food. They are not about the long term. They are not about learning to love food that loves you back. And, they are not about family. While you are busy deciding what to cut out or add back to your dinner at 6 p.m., what the heck will your kids be eating? In an age of epidemic childhood obesity, shouldn't we be looking for family-based approaches to healthful eating, rather than "as long as I look good in my wedding dress, I don't care what anyone else is doing!" approaches?

The choice, of course, is yours. Will you Dukan? Speaking as a physician, it is best to stay away from the type of diet that calls for cutting foods out of your diet and then adding them back in.

How to help lower Cholesterol levels

Studies have shown that the particular number of people who are suffering from obesity or chronically overweight has gone up in recent times. This can be caused by the kind of food items being provided in academic institutions and fast food joints at the same time the lack of physical exercise as the person grows older. The challenge has gone farther simply because this signifies that more and more people will suffer from elevated blood pressure, coronary disease as well as strokes in the coming years. Thankfully this may be prevented before it's too late.

The natural strategy to lower the cholesterol levels can be by developing some changes in lifestyle and working out. This will aid the person get rid of fat, which can be directly connected to the blood cholesterol levels inside the body. When people think of weight loss, many assume it indicates saying goodbye to some of life's sweeter meals but it's not really. A person will have to minimize the intake and include new things that happen to be better. Usually, this may call for consuming meals which are full of dietary fiber plus low in bad fats. Some examples of these are artichokes, corn, fish, garlic cloves, legumes, mushrooms, nut, essential olive oil, soy milk and whole grain products.

You should never neglect to consume several vegetables and fruit also since these tend to be rich in sterols which are able to maintain your blood cholesterol levels lower. These types of products are very affordable and can be easily found in the supermarket. Along with eating healthier, the individual also needs to make recommended precautions whenever consuming fluids. This simply means drinking a glass of red wine reasonably, decreasing the consumption of alcoholic beverages, drinking fresh fruit juices, non-fat milk and water. Apple juice for example has become proven to decrease cholesterol levels by nearly fifty percent if consumed frequently. Many other fresh fruits could also do the same thus slicing this and putting it right into a food processor can perform the trick or getting this in bottled form.

An additional step to decreasing the cholesterol levels the natural way is through exercising. This could be achieved in many ways like brisk walking, jogging or even running around the neighborhood. Learning a new sport activity and also doing it frequently is an additional option. Individuals who want to be looked after by a trainer can certainly check out the fitness center as there are professionals that can produce a plan to obtain the person's desired results. This will be a combination of aerobic workouts and also weight lifting to burn the calories from fat and minimize the cholesterol levels.

There is another way to lower the cholesterol levels, but it is only employed as the final option in the event that these two fail. The individual might be expected to utilize drugs to make it work. There are many of items around and studies have shown this could drop the levels of cholesterol approximately fifteen to thirty percent. A person should know however that these particular medications currently have specific effects so it is best to consult a health care provider initially to be sure it is safe.

Cholesterol levels are something that is created in your body and is also taken any time food is eaten. The only way to make sure the levels in the blood wouldn't exceed the limit is to have a checkup routinely and monitor the food that's being cooked or served in the restaurant.

Do you need a Multivitamin?

Many people take Multivitamins. They can also be very expensive. But do we need to take the one-a-day pill in order to fulfill a healthy lifestyle, especially with an increase in physical activity?

Claims: Athletes have increased needs for many micronutrients involved in the metabolic and physiologic pathways of exercise. Multivitamin supplements help meet these needs.


Facts: Regular exercise, especially long and intense exercise, may result in increased needs for certain vitamins and minerals, but supplementation isn't necessary for most athletes. Nonetheless, a deficiency in one or more of the micronutrients may result in impaired health and performance. The most common deficiencies are for the B-vitamins, antioxidants, vitamin D, calcium, iron, zinc, and magnesium. Athletes most at risk for deficiencies are those who restrict caloric intake to achieve or maintain a low body weight, those who don't eat a well-balanced diet, those who frequently eat fast foods, and those who eat too few fruits and vegetables. Most athletes serious about performance eat a diet sufficient in calories to meet increased energy needs, which usually results in a diet supplying adequate amounts of micronutrients, making supplementation unnecessary.


Bottom Line: More isn't better. Vitamin and mineral supplements won't improve performance in athletes consuming adequate diets. Athletes at risk of vitamin deficiencies may be able to improve performance by taking a multivitamin that contains about 100 percent of the daily value for most vitamins and minerals, which should be taken once daily or every other day with food.

Unusual Supplement Advice

Taking a look at some of the more unusual supplements that you may not have heard of which may help you towards your health goals. Up today - Choline.

Claims: Improves performance and focus and delays fatigue during long and intense exercise.

Facts: Choline plays a central role in various physiological pathways that are stressed by endurance exercise. Most important, choline is involved in forming acetylcholine, a chemical necessary for nerve cell communication. A deficiency in choline during exercise may result in impaired muscle performance because of a decrease in acetylcholine synthesis, as well as increased muscle damage and fatigue. Long, strenuous exercise bouts such as marathons or triathlons may create a significant, short-term decrease in free choline. It's estimated that an effort of longer than 2 hours at greater than 70 percent of VO2 max is necessary to produce such a change.

This is a difficult effort to reproduce and test in research studies, and to date only one study has been able to produce a notable decrease in choline during exercise in both treatment and control conditions. In this study, supplementation with choline one hour before and halfway through a hard 20-mile run prevented a decline in free choline, resulting in delayed fatigue and improved performance. Other studies have failed to find improved performances following choline supplementation before long and intense exercise. Raising the free choline concentration above normal blood levels doesn't appear to have a beneficial effect on endurance performance.

Bottom Line: Choline supplementation may be useful when taken before and during a long, intense exercise bout such as the marathon; it's not useful for shorter races such as 5K or 10K. Choline salts (such as choline citrate) are the best sources, but the recommended dose is quite high -- 2.5 grams before and 2.5 grams during the long, hard run, which could add up to five to 10 capsules at a time. Choline supplements are relatively safe, with the major side effects being related to the GI system, but 3.5 grams per day have been recommended as the tolerable upper intake level.

Top 10 Fitness Mistakes

Most fitness goals include weight loss, or the reduction of fat content, in one way or another. Whether we want to lose a couple pounds, change a clothing size, or gain muscle mass, loss and control of our fat content is usually part of the plan.

Just as it is necessary to know what steps to take to meet your individual fitness goals, it is just as important to know what not to do. Avoid the following top ten mistakes that are sure to ruin your fitness efforts:

1. Fail to Plan.

It's been said over and over: "If you fail to plan, you plan to fail." Working out without a pre-determined workout regime is similar to going on a trip without directions; most likely you'll end up getting lost. Don't make this common mistake. Enlist the aid of a qualified personal trainer to design a proper resistance training and aerobic program. Purchase one of the many guides to fitness programming and educate yourself on the basics.

2. Compare yourself to others.

Go into any gym and you're sure to see grunting exercisers muscling their way through workouts. Meanwhile, the group fitness studio is filled with twirling, panting, leaping students who look more like they're auditioning for a music video than participating in an aerobics class. Don't even think about trying to emulate them. At the very least you'll get discouraged that you can't keep up; at the worst you'll get hurt.

Keep your expectations realistic. A beginning expecting to bench 300 pounds in the first month is doomed to failure. Better to increase strength incrementally over time. Likewise, presuming that you'll lose 100 pounds of bodyfat on a new diet in three months will never happen. Set realistic goals that will keep you motivated and concentrate on yourself, not others, throughout the process.

3. Too little exercise.

Contrary to what popular exercise programs would have us believe, it is simply not enough to put in three or four exercise sessions per week and expect major results. Weight loss and body composition changes are results of cumulative lifestyle choices, not just exercise in the gym. There are 168 hours in a week; expecting to lose weight by just spending 1% of our available time being active is ridiculous.

This doesn’t mean you need to spend your entire day chained to a barbell, but make sure that you are active in some fashion every day. In addition to workouts, increase lower level activity by walking or bike riding to work, choose the parking space furthest away from the grocery store’s door, or get out and play with your kids. The point is to be active and keep the body in motion on a regular basis.

4. Too much exercise.

On the other hand, don't become obsessed with exercise that it begins to rule your life. Over-training is as detrimental to achieving fitness goals as doing nothing at all.

Common signs of over-training include overuse injuries, insomnia, fatigue, prolonged recovery from workouts, and general disinterest in exercise. Rest and recovery are vital for achieving gains and preventing burnout.

5. Never change your workout routine.

Nothing is as boring as the same routine over and over again. Not only will you get bored, your muscles will adapt and quit responding. Change your exercises, the order you do them, the number of sets and reps, and vary the weights. Variety is necessary or progress will stop. Make every workout different in some way.

6. Starving to lose weight.

The usual American diet consists of a quick (usually missed) breakfast, lunch on the run and then a huge feast for dinner. Unfortunately, this is the worst eating plan for weight loss because it slows down the metabolism. When the body is not fed consistently, it flips into starvation mode developed through evolution and hangs onto fat content for survival.

Research supports that the production of thyroid hormones can be negatively affected by repeated bouts of dieting and calorie restriction. Five or six smaller meals spaced evenly from 2.5 to 3 hours make it easier for the body to digest throughout the day and increase metabolism over the long term. It may sound counterintuitive, but in order to burn fat you need to eat. Instead of reducing the amount of meals, care should be taken in controlling portion sizes.

7. Underestimating alcohol consumption.

Just as portion sizes need to be controlled, alcohol consumption must be limited, if not eliminated. Not only does alcohol have calories; it is actually metabolized more like fat than carbohydrates. Unlike fat or carbohydrates, alcohol has no nutritional value whatsoever. Drinking a glass of wine or having that martini may feel good but adds no benefit whatsoever to weight loss and muscle growth. The empty calories of those "liquid lunches" just add up too quick.

8. Relying on fast food.

In the New York Times Bestseller Fast Food Nation: The Dark Side of the All-American Meal, Eric Schlosser gives a convincing interpretation of how the rise of the multi-billion dollar fast food industry correlates with what we now see to be epidemic obesity in the U.S. Instead of spending time planning and preparing meals, it is far easier to grab the burger/fry/shake combo or a deluxe pizza on the way home from work.

The problem with regularly eating out is that despite how careful we may think we are, we truly don’t know the makeup of most of the food that is being served to us. Even with fast food stores attempting to offer "healthier" choices, preparation of mass-produced meals relies on use of less than optimum ingredients and typically laden in fat. The only way we can be sure of knowing what we are consuming is to prepare food ourselves. Consuming less processed food is not always the easiest thing to do if we’re used to it, but it is a major lifestyle choice that needs to be changed. Besides, is it just a coincidence that we call it "junk food"?

9. Avoiding of weight training.

An important concern for weight loss is increasing the body’s metabolism so caloric expenditure is increased throughout the day. As stated above, one way to do this is to make sure that the appropriate number of meals is consumed. Another way is to increase the percentage of muscle mass. The more muscle we carry on our frames, the higher the caloric expenditure required. Weight training is necessary to increase muscle mass.

A common belief among beginning fitness enthusiasts is the need for hours and hours of high intensity aerobic exercise for fat loss. The reality is just the opposite. Aerobic exercise certainly helps to burn fat, but does relatively little to increase overall metabolic rate in comparison with muscular gain due to a consistent resistance training program. A concern for increasing muscle mass is imperative for successful loss of fat content.

10. Looking for the "easy way out."

Whether it’s winning the lottery or having the perfect body, we all want something for nothing. One look at late-night infomercials and you can see all the bogus advertisements that promise weight loss by either popping a pill, drinking a shake, or buying some revolutionary new piece of equipment. Even factions of the medical community have jumped on the bandwagon in recent years, promising the body of our dreams through a variety of surgical procedures.

The main concept of weight loss, calories in vs. calories out, is simple but far from easy. Only with dedication, work, and healthy lifestyle changes are results going to happen. And FORGET the quick fixes. They don’t exist. Cher said it best in a fitness commercial back in the 80’s: "If it came in a bottle, we’d all have a beautiful body."

Exercise is the Key to Stopping Smoking

When you plan to stop smoking, bring about other changes in your life style as well. Take a look at all those things that have become a kind of routine and break that routine. Try to do things differently and will make a lot of difference.

What we are trying to do as part of this exercise is that we are trying to create a new environment for you. It is not possible for you to shift to a new apartment so bring about a few changes in the way things are as part of your exercise to quit smoking. Let every thing have a new feel about it. If there was a favorite chair in which you used to sit when you smoked, change the upholstery of the chair or maybe you could stash away the chair into a corner.

Try to set a new routine. Try working out or going to the gym. If that is not possible, try waking up a little earlier and go for a short morning walk. If you can make that a run or a jog, it is going to be very stimulating and is going to be the best way to start your day.

Exercise does not necessarily mean pumping metal. If you do have the time to go to a gymnasium everyday, then that is well and good. But I suppose most of us do not have the time for a regular work out in a gym. So what is the other alternative? Do it at home of course.

But whether it is at home or at a multi-gym, there is something that I want to tell you. Regularity is the rule of the day. It is not getting started that is the difficult part, it is sticking to a regular exercise routine that is difficult and this is what proves to be the stumbling block for most people.

Most people have a wonderful start. In fact it is truly spectacular. They buy track suits and gym-wear, running shoes and a whole lot of other gear. Their first day at the gym is almost a celebration. Then as the days go on, they find it increasingly difficult to meet the domestic and professional demands and so their routine slows down and finally comes to a complete workout burn out.

One mistake that many people make is that they choose the evenings or a work out. If that can suit your lifestyle, then that’s fine. But for most of us, by the time the evening lifts up its curtains we are completely pooped. We find ourselves physically and mentally drained. And at that time our bodies will be just too tired for a work out. So it is best to set aside some time for exercise in the morning itself.

There are two advantages of setting apart time in the morning. The first advantage is that in the morning our bodies are fresh and full of energy. Now over here I want to make one point clear.

Many people believe that exercise depletes the body of energy but the case is just the opposite. Exercise pumps up more blood through the different parts of the body and warms up the body, so in fact, after exercise we feel more charged and ready to face the challenges of the day.

The second advantage is that in the morning we can plan for the whole day without letting the exercise routine affect the rest of our activities.

What about those of us who have never worked out before? In such cases you might need to start off under the personal supervision of an instructor and that may require that you go to a gym. But what I would suggest is that there are two simple things that any one can do for which you do not need the help of any instructor.

You know what these are? They are walking and swimming. Any body can walk and those of you who know how to swim can swim. For these two activities you do not need much gear and experts say that these two exercises have no side effects and are excellent stress busters.

So in the morning wake up just half an hour earlier, put on your walking shoes and hit the roads. Most roads will be less crowded at this hour and less polluted too. It is a wonderful way to start a day.

Take a break form coffee and try tea instead. If you are moving around the house, try playing music. Redecorate your room by adding a few pictures here and there preferably of scenery. And while you are redecorating, do what I mentioned earlier that is get rid of every thing that even remotely reminds you of smoking.

Plan your day in such a way that you have something enjoyable to do at the end of the day. It does not have to be something that involves money. We do not want you end up bankrupt. It can be something as simple as spending some time with the family playing a board game or something. Or it can be going out for a walk together.

But I would like to add that watching television just does not fit into this list. The reason is because T.V is not something that demands too much of our attention. We can easily do something else while we are watching TV and what can be easier than taking a smoke while our eyes are glued to the T.V. While you are working on breaking the habit of smoking, you need to move about with people. You need the company of people who can take your mind off that craving and TV doesn’t help you do that.

Make a list of those things that build up your stress. Try to steer clear of them. If that is not possible try to find out some stress busters and use them. Do not use stress as an excuse to start smoking. There are a hundred other methods of beating stress. As mentioned earlier, you could try breathing exercises, mediation or even music. There is another excellent way of beating stress and that is using the distressing ball. If you do not have one of those, try wriggling your fingers and toes. That too is a natural method of beating stress.

The point that we are trying to drive home over here is that you need a break from whatever you have been doing for this exercise of quitting to work. Since it is impossible to change your job or your home, you have to bring about as many changes as possible to get that whole new feeling.

Nutritional Supplement Advice

There are lots of different kinds of supplements, fat burners, vitamins, and pills you can take when trying to lose weight, build muscle, and get into shape. So, how do you know what ones are safe to use, and how to use them wisely? Here are some tips to help you use nutritional supplements wisely.


First, talk to your GP about what kind of supplements you want to use, and why. If you aren’t sure if you should be using nutritional supplements or not, ask them what they would advise. Multivitamins are a common supplement that is generally recommended for everyone to take because you probably aren’t getting all the vitamins and minerals your body needs in your daily diet. 
Next, once you have spoken to your GP, decide what types of supplements or fat burners you want to take and what brands. You should always read the labels thoroughly to find out what is in the products you buy, how often you should take them, and what they are supposed to do for you. 


If you are having trouble finding a product that does what you want, or that doesn’t contain a certain ingredient, such as something you are allergic to, you can talk to the company or store you are buying from to get some personal advice. 


Always use your products according to the directions. Some people seem to think that you can never have too much of a good thing, but this isn’t true. Only take the recommended dosage for best results. 


You should also carefully choose where you buy your supplements from. Choose a store or Web site that looks professional, and which is staffed by knowledgeable people who can answer your questions. 


Also, remember to maintain a healthy diet and get regular exercise and sunshine.

Welcome to Yes! My Health Matters

Thanks for stopping in on our blog. We hope to bring you the latest news on everything to do with your well-being. Whether it's general health, fitness, diet or gym that you are interested in, we have it covered. To begin with, something that all of us need in our life in order to survive: water!


Well, it is 2012, Happy New Year everyone. Now we move into that time of the year where resolutions are determined and we try ever so hard to stick to them and we start fighting to get back to our pre-holiday weight. Did you know that half of your body weight is water? Every cell, tissue and organ in your body needs water to function properly and your body uses water to temperature regulate and coat joints. You lose water in everyday functions such as going to the bathroom, sweating, even breathing.


We all drink water during and after exercise but do you know why it is so important? The simple answer is to avoid dehydration. Basically, a lack of sufficient liquid consumption results in feeling thirsty and light headed this leads to muscle fatigue, reduced coordination and muscle cramps. Being dehydrated during exercise compromises the body's ability to sweat which is the body's way of temperature regulating. In severe cases of dehydration heat exhaustion sets in which can lead to a potentially life-threatening condition known as heat stroke.


Average daily water consumption should be roughly 2-3 litres, add another litre for every hour spent exercising or outdoors and increase water consumption when pregnant, sick, have kidney or bladder problems, or are trying to lose weight. To know if you are consuming enough water, check the colour of your urine; light almost colourless urine means you are sufficiently hydrated, deeper yellow means you need more water in your diet.


Interestingly, staying hydrated doesn't just avoid health complications it can also help with weight loss. Studies show that drinking a glass of water before meals three times a day for 12 weeks increased weight loss by an additional 5 lbs compared to those who did not drink water.


Another less known benefit of staying hydrated affects pregnant woman and their fetus. Staying hydrated during pregnancy assists with liver and kidney function; it also helps the mother avoid constipation and increases her blood volume as her belly and fetus grow. Dehydration can lead to preterm labour or miscarriage. Once the baby is born the mother's hydration level helps produce sufficient amounts of breast milk.


For those of you who aren't big on water, don't worry, water is not the only way to stay hydrated. Fruit and vegetable juice are also excellent sources of hydration as well as herbal teas, soup, watermelon, tomato and sodas; caffeinated beverages also provide hydration but should be kept to a minimum consumption as they are also diuretics, causing you to go to the bathroom more often. Sport drinks are good for rehydrating after prolonged exercise because they also provide electrolytes and carbohydrates lost during exercise but if you find them too pricey or too sugary the home-made version is to mix juice and water and add a pinch of salt.