Fruits and Veggies For Cancer Prevention

by Philippa Norman, M.D.

Picture it...Cahuilla Indians of Mexico, roasting sweet yucca (agave) in pit ovens... West African women rhythmically pounding yams to make fufu, a version of mashed potatoes... a Nepalese family sharing a dish of fragrant curried yellow lentils. Since the beginning of time our diets were based on the colorful and delicious fruits and vegetables growing around us. Our outside environment was healthy so our bodies were healthy.

Today, toxic chemicals, stress and poor diet have shifted us into a higher risk for cancer. Fruits and vegetables help keep the environment inside our bodies healthy, to protect us from what we are exposed to every day. Your body defense system has tremendous capability to repair damaged cells that could start a cancer, mobilize immune cells to destroy new cancer cells, or trigger the self-destruction of cancer cells. While going about your day, your peaceful but powerful immune system knows just what to do - but it needs the right nutrition. Here are just a few ways that fruits and veggies can help to nip cancer in the bud.

Eat Your Broccoli

Cruciferous vegetables lower the risk of cancer. Eating broccoli and cabbage will boost antioxidants in the body and ramp up the activity of detoxification enzymes in the liver. These changes cause abnormal cells to die off, help eliminate potential cancer causing substances, and help repair damaged cells that could start cancer.

Mediterranean for Men

Prostate cancer is often slow-growing and can remain "in the background" for decades. But some men develop a very aggressive type. Men can incorporate preventive nutrients to avoid prostate cancer. A few times a week, enjoy a delicious dinner that includes fragrant tomato sauce, roasted red peppers and a glass of red wine. If you prefer a more casual meal, pizza and concord grape spritzer will also work! The idea is to get your lycopene, an antioxidant abundant in cooked tomatoes and red peppers, and your resveratol, an antioxidant found in red wine and grapes.

A Nut a Day

Brazil nuts are rich in selenium, an important antioxidant that helps reduce the risk of many types of cancer. Along with vitamin E, selenium acts to halt the early development of cancer. When selenium is deficient in the diet, cancer risk increases. Eating 1 or 2 Brazil nuts can provide a daily adult dose of selenium.

Capturing Citrus Power

Many of us throw away a powerful cancer preventive: the white inner rind of oranges. This white layer contains bioflavenoids which work together with the vitamin C of the fruit, to help prevent cancer. You could try thinly peeling the orange with a knife to keep more of the rind on the fruit, or use a whole fruit juicer to capture all the nutrients in the rind. If making a dish like hummus, try blending in the pureed or chopped lemon and rind, instead of just using the juice.

Keep it Moving

A diet high in fiber helps move potential cancer causing substances through the digestive tract quickly. Fiber also feeds the good bacteria in the gut, enhancing our natural immunity. Gut bacteria help balance hormones, detoxify foreign substances, and produce vitamins to create a healthy body.

Your body has many mechanisms to prevent cancer. Keep your immune system fueled and functional by enjoying phytonutrient and fiber-rich fruits and vegetables every day.

http://www.healthybrainforlife.com

Zero Trans Fat? Not So Fast!

by Philippa Norman, M.D.

Recently I took a stick of Crisco, a jar of Skippy peanut butter, a bottle of olive oil, and assorted other items to a grade school class to talk about good fats and bad fats. Words like "Gross!" and "Ew!" were heard as they realized that the hard white fat of Crisco (partially hydrogenated oil) had been mixed into their favorite peanut butter and was affecting their health. They were interested to learn about good fats, too, when they realized that plenty of tasty foods like olives and guacamole help them to stay healthy. One of the most harmful inventions of food processing is trans-fat, and since the new labeling requirement began January 1, 2006 it is a timely topic.


What are Trans Fats?

Trans fat is created by processing liquid oils to produce a solid fat that is stable at room temperature but can be melted when cooking. Production requires a tank of hydrogen, a closed container to create a vacuum, a chemical catalyst such as nickel, and high temperatures to force hydrogen into available binding sites on the oil molecule. When some of the binding sites are filled with hydrogen and others are not, the oil is referred to as "partially hydrogenated". The hydrogen molecules stick out on opposite sides, hence the word trans. When all available bonds are filled with hydrogen, the fat is referred to as "saturated". Some trans fats occur naturally in dairy products and meat, and as a result of bacterial enzymes in our digestive tract, producing minute amounts of trans fats that we reabsorb into our systems. Coconut and palm oils are naturally occurring saturated fats that have many health benefits and are stable for cooking. Trans fats are not formed by the heating of oil during everyday cooking (though high temperatures do alter fats, reducing their health benefits and increasing free radicals).

Trans Fats in Food

Trans fatty acids are used in foods such as pies, cakes, crackers, cookies, breads and boxed baking mixes. Some cooking fat contains up to 41% trans fats The coating of some candies contain up to 79% trans fats Processed peanut butter, meat and cheese spreads. Products such as shortening are 100% partially hydrogenated fat, therefore very high in trans fatty acids. Trans fats increase shelf life - food won't spoil from oxygen exposure because the reactive sites of the fat are already occupied with hydrogen. They prevent fatty foods from separating at room temperature because trans fat molecules stack up tightly and it takes higher temperatures to jostle them apart into a smooth flowing liquid.

What do they do in the body?

Trans fats (known as eleadic and other acids) increase LDL (bad cholesterol) and triglycerides while lowering good cholesterol. They also increase calcification in arteries, especially when magnesium, folate and vitamin B-12 (abundant in fruit and vegetables) are low. This sets the stage for heart disease. Unfortunately, early changes of hardened arteries have been found in teens and grade school children. Trans fats have also been measured in umbilical cords of newborns, but it seems that the placenta and brain have some ability to reduce the amount of trans fats absorbed, though they are still affected. Breast milk, normally very high in fat, can contain substantial amounts of trans fat, depending on the mother's diet. Trans fats contribute to metabolic syndrome, a metabolic train wreck resulting from stress, sedentary lifestyle, high sugar and bad fats. This syndrome consists of insulin resistance (cells don't respond to insulin), hypertension, obesity, and elevated blood lipids.

Labeling Loopholes

I have often wondered how companies can label foods as "zero" trans fat when they plainly list "partially hydrogenated oil" as an ingredient. Companies are not required to list trans fats if: the food contains naturally occurring trans fats the food is classified as a low fat food (even if it contains trans fats); there is less than 500 mg of trans fat per serving. This means companies can say 1 small bag of chips contains 3 servings, so they don't have to reveal that it contains 1.5 grams of trans fat in a bag that is really intended to be one serving.

How do we get rid of trans fats?

The first step is to sharply reduce or eliminate them, while increasing good fats. Studies show that trans fat levels begin to decline within days of reducing consumption. As you eat more good fats, they are used to restore healthy fats in your body. The key is consistency. There is no safe amount of trans fats so elimination is the goal. Use cold-pressed, organic olive oil, sesame oil or coconut oil to cook. Add flax, borage and other healthful oils to the diet as well. Avocados, olives, walnuts, and other oil-rich foods are delicious sources of healthy fats. Use real butter in moderation, or try butter "substitutes" made from palm oil. To promote heart health, eat lots of fresh fruit and veggies to get magnesium, folate and B12. Get some exercise every day. Though it takes a little more effort, lunches and snacks can be revamped to remove trans fats and substitute good fats. If your kids love chips, use baked chips or chips lightly cooked in unprocessed oil. Use natural nut butters. Try bread with flax seed or sprouted grain breads and tortillas instead of the standard varieties. Bake snacks like muffins and banana bread with walnut oil for flavor and extra omega 3, to eliminate trans fats The positive changes begin the moment you take the first step!

http://www.healthybrainforlife.com

Breakfast Blunders

by Rachel Lukasavige

Eating breakfast every day is extremely important because it sets the foundation for good nutrition throughout your day. Food is like fuel for your body and you need it to jump start your metabolism. And, studies show that people who eat breakfast tend to be leaner than those who do not. But there is one exception.

A new study shows that as breakfast calories increase, so do calories and fat for the entire day. In addition, average intake of nutrients (including calcium and certain vitamins) falls when calories are increased. One of the reasons for this may be because people give themselves more of a break if they feel they have already eaten something less healthy.

This data comes from more than 12,000 U.S. adults who participated in government health studies from 1999 to 2004. Most of the participants indicated eating breakfast, but 17% of them reported having a pastry, meal replacement drink or bar, or some other item that didn't fit into one of the five food groups.

When it comes to breakfast, it is best to combine good-quality carbs (such as whole grain cereal or oatmeal) with foods that offer protein and a little fat (eggs, yogurt, nut butter, or cottage cheese).

Challenge yourself to include foods from three food groups for your first meal of the day. Ideas include:

• An egg, a whole grain tortilla, and an apple
• Cottage cheese, muffin, and an orange
• Dried fruit, yogurt, and whole grain crackers
• Whole grain English muffin, peanut butter, and a banana
• Come up with your own!

Rachel Lukasavige is a Health Coach at Lukas Coaching. You can view more free articles, download free books, and become a member of the Reader's Group at no cost by visiting http://www.healthierwayoflife.com
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Foods to Avoid For Acid Reflux Treatment

by Gerry Restrivera

The common treatment for acid reflux is antacid but in most cases, medicine offers only immediate relief and sufferers must find a treatment that will serve as a long term cure. Lifestyle and diet change offers a cure for a longer term and could be a permanent solution for this digestive problem. Acid reflux is a digestive condition and the type of food that you eat will definitely affect your digestive problem. There are foods to avoid for acid reflux and it is important that you should know about it.

A proper diet for acid reflux is important to get rid of the disturbing symptoms of this digestive problem. Here are the foods to avoid for acid reflux treatment:

Avoid fast foods. Eating fast foods is not good for your health especially if you have acid reflux problem. Most fast foods are high in fats which encourages production of more acid in the stomach. Fast foods are certainly one of the foods to avoid for acid reflux treatment.

Avoid eating heavy meals. To avoid acid reflux attacks it is recommended to eat frequent small meals instead of eating three big meals a day. Large meals will encourage the stomach to produce more acid which could lead to acid reflux attacks. It is also advisable to have your last meal at night two hours before bedtime.

Limit or avoid alcohol. Alcohol relaxes or inhibits the tightening of esophageal sphincter, a muscle at the bottom of the esophagus. If the esophageal sphincter failed to tighten then the liquid content of the stomach goes to the esophagus.

Avoid foods that promote acid production. Other foods to avoid for acid reflux treatment are those foods that promote acid production. Acid forming foods include tomato based foods, citrus fruits, spicy foods and chocolates.
 
Avoid or limit caffeine. Coffee is one of the foods to avoid for acid reflux. For coffee drinkers it is best to avoid or limit the habit of drinking coffee to get rid of the painful symptoms of acid reflux. Coffee is highly acidic and may aggravate your digestive problem. Like alcohol, it also slows down the tightening of esophageal sphincter encouraging the occurrence of acid reflux.

Knowing what foods to avoid for acid reflux treatment will help you avoid attacks. Changes in your diet is one part of your treatment but there are also other natural methods that you can do to get rid of acid reflux for good. Discover an easy-to-follow natural treatment for acid reflux visit Stop Acid Reflux, Heartburn and GERD Now

To know more about health and beauty remedies visit Great Discovery-Health and Beauty

Gerry Restrivera writes informative articles on various subjects including Foods to Avoid for Acid Reflux Treatment. You are allowed to publish this article in its entirety provided that author's name, bio and website links must remain intact and included with every reproduction.

3 Reasons to Go Veggie When Travelling by Plane

by Janet Gomez

With the holiday season coming up many of us are planning to go and visit family and friends. Often our travel plans involve flying, which can be tiring at the best of times. Whenever I fly I order a vegetarian option for the meal since I'm vegetarian. However, I'm going to share with you three good reasons to "go veggie" when you're travelling by plane even if you're not normally vegetarian!

1. We are served first (or before our fellow passengers). In any case this is my experience. It's the same principle of service that you have in a restaurant. It's rare that a large party of people is served before a table of two or three. The same logic seems to work when you're on a plane. You also have more time to enjoy your meals before the plates are cleared away. This means you can take time to chew and savour what you receive. This can be a great bonus if you're travelling with children. The only downside is that it's a bit unfortunate for your fellow meat-eating travellers who have to wait for their row to be served, while you're tucking in.

2. We get the lighter option - meaning that it's lighter on our digestive system. This is definitely the main reason to "go veggie" when flying.

Flying is dehydrating to the whole body. When the body is dehydrated you feel tired and your concentration decreases. Various functions, especially the digestive one, don't work as well as they could. Anything you can do to ease the work your digestive system needs to do when travelling will benefit you tremendously when you arrive at your destination. Other tips to improve digestion while flying include drinking plenty of water before, during and after the flight (warm water is best), and avoiding tea, coffee and alcohol while flying. With improved hydration and the lighter option of the vegetarian meal, you and your family will have much less jet lag when you arrive at your destination and will be able to start enjoying your holiday much more quickly.

3. We have "healthier" options - I always get some sort of salad and fruit when I fly. For some reason, airlines presume that if you "go veggie" you want the healthy option. I rarely am served cake when I take the vegetarian option. By taking in less refined food than the average traveller, our digestive system also functions better - another bonus :) A word of warning for good digestion when flying - keep the fruit to eat a couple of hours after you've had your meal. Fruit digests more quickly than other foods and so should be eaten separately.

Final point - you may find that some airlines seem to be unaware that there are different categories of vegetarians, and that some of us do eat dairy products. Sometimes you may receive margarine to put on your bread roll or crackers, which is a shame after the rest of the meal was so healthy! My opinion is that margarine is not a natural product and does not break down in the body so I just ask for butter, and if they have it, the airline gives it to me. And if not, I am fine about going without. It's a small price to pay for all the other perks of "going veggie" when flying!

(c) 2008 Janet Gomez

Janet Gomez, nutritional consultant, produces the "Nutri-Jyoti News", a free bi-monthly e-newsletter for busy professionals. If you feel ready to learn how to use nutritional strategies to manage your energy levels, sign up for her FREE e-course " 5 Nutritional Keys to Vitality in your Life " at http://www.nutrijyoti.com

Savory Soups and Stews

by Kaleena Lawless

 In the fall and winter time, we crave hearty meals that keep our bodies warm and full. Soups and stews offer a dish that is both healthy and filling. Soups are hydrating and great for weight loss. Stews have the potential to deliver an awesome serving of lean proteins for workout recovery and building muscle.

Soups

Soups can be made from scratch using a broth, fresh vegetables, meat, pasta and spice. You can purchase a soup blend mix containing grains and vegetables to add to your favourite broth.

Made from scratch soups usually don't take long to prepare but they can take a long time to cook for the ingredients to become tender and the spices to come out.

If you are in a hurry there is a wide variety of canned and boxed soups. When you go canned, try to pick up the low sodium option. My favourite ready to eat soups are the brands in mason jars sold in most grocery stores. They are a little more expensive but they are packed with grains and vegetables. The thicker pureed soups are delicious paired with a piece of whole grain bread for dipping.

Avoid creamed soups that are high in fat and try to make canned soup with water or low fat milk instead of full fat milk or cream.

Stews

Stews are similar to soup except they are thick and made with larger pieces of food. Typically stews are made with beans, chunks of beef, other meats or vegetarian meat-like alternatives and vegetables such as peppers, corn, carrots and potatoes.

Stews are perfect for when you have a bunch of left overs. Just throw all ingredients in to a pot with a bit of water, stock or crushed tomatoes (some recipes call for wine or beer but this is a health blog!) and simmer on low heat until the flavours and spices have blended.

Stews are great for people trying to cut back on carbohydrates and fat because it's such a filling meal that you won't notice the only carbs are coming from vegetables.

Eating healthy doesn't mean being hungry. With literally thousands of soup and stew recipes out there your palate will never get bored and your body will be more fit than ever before!

Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com

5 Tips For a Healthier Thanksgiving

by Randi Cestaro

In just a few short weeks we'll gather together to give thanks for the unlimited good that surrounds us. You know what I mean: nature, prosperity, love, faith and an incredible planet that provides so much to us. Wouldn't it be a shame to upset the balance of it all by overeating on the big day?

When it comes to gobbling up the goodies on turkey day, I encourage you to follow these suggestions for feasting:

Exercise at some point on the day of Thanksgiving
It's very important that you exercise on Thanksgiving day. You may want to engage your family in going for a walk with you to enjoy the fresh air, the foliage, and time away from the kitchen so you can all just relax together.
And there's another payoff: by exercising on this big day, you will eat less that night. And you will be more conscious of what you're putting in your mouth.

Eat a protein-rich breakfast the day of Thanksgiving
Don't fall into the trap of "Well, I am going to have a big dinner tonight so I will save my appetite for dinner". That's not correct and it won't work. But, by having a protein- rich breakfast, you'll stabilize your blood sugar levels, and that means fewer sugar cravings.

Drink at least 10 glasses of water during the day
By drinking at least 10 glasses of water today (starting as soon as you wake up), you will thoroughly and totally hydrate your body. That's a good thing. Do it. This is another way to reduce sugar cravings because those in the know realize that often times, when your body appears to crave sugar, it's because you are dehydrated. Who knew? But now you do, so drink up!

Portion control your plate
This is so crucial to not overstuffing your belly. Think of it as a secret mission to better health. When your hostess begins passing tempting trays of appetizers, grab a small plate. Don't see one? Ask for one and use it. Placing appetizers on a plate assures that you take only the ones you really want and avoid adding unnecessary calories by trying everything in sight. And make sure the majority of items on that plate is lots of fresh vegetables. Yum!


Make a turkey and vegetable soup with the leftovers
So how did you do? At the end of the day you most likely have leftovers. Now what? By using the leftover turkey and vegetables, you can make a wonderful soup to nourish you. Soup gives your digestive system a break the next day. Just use a nice broth and add the turkey and veggies. Make some natural corn muffins and you've got a treat for everyone in your home.

Incorporating these healthy tips for Thanksgiving will free you of all the guilt that we normally put on ourselves when we eat too much. Make this the year that you truly enjoy the holiday season and remain healthy and happy.

All the best to you and yours this Thanksgiving day. I am grateful for your interest in this article and would love to hear how well you did in managing your Thanksgiving meal.

Randi studied holistic nutrition, changed her diet and healed herself of Irritable Bowel Syndrome (IBS), Hypoglycemia and Polycystic Ovarian Syndrome (PCOS). She is sharing this information and her ebook (I Healed Myself from IBS and You Can Too!) on her website at http://www.happyhealing.net .

Christmas Feast

Worried about packing pounds during the belly-busting Christmas season? Sue Smith offers tips on how you can stay fit and enjoy your food at the same time.

Boys and girls of all ages, Christmas is on its way again. You know it is the holiday season when everyone is flabbergasted that the Christmas decorations are being sold before Halloween has come. You have done all the work to lose weight and finally feel good about your body. If you made it through the gauntlet of Halloween and Thanksgiving without packing the pounds back on here are a few tips to keep you fit for Christmas.

1. Throw a party- if you throw the party you have more control over the food ingredients and preparation and you are more likely to stay on your feet than to sit on the couch and eat.

2. Portion control- it is more than okay to have a taste of our favorite Christmas classics just keep the portions small and pile on vegetables to take up more room on your plate and in your belly.

3. Optional sauces- instead of slathering everything with sauces or butter leave the dressings on the side so that party goers can choose.

4. Turkey or chicken- make several meats available so there are choices and make sure to remove skin from turkey or chicken as that is where the most fat is.

5. Mix spritzers- by making mixed drinks you ingest less alcohol and with carbination you will drink more slowly. Champagne is also a good choice.

6. Avoid desert liquors- any desert liquor with cream is laden with calories and fat.

7. Don't grocery shop too far in advance- if the food is hanging around the house in preparation for the party you will be more tempted to snack before the actual event.

8. Chew gum while you cook- of course tasting is necessary to ensure palate pleasing flavor but chewing gum while you are cooking keeps you from nibbling on your delicacy.

9. Suggest a walk- the day after your event or even after all the food has been eaten suggest a walk to a family member or friend. It will be a good way to get fresh air and burn a few of those extra calories (or escape a nosy relative).

10. Stay away from trigger foods- if you know that pumpkin pie is your weakness don't make it! Do not tempt yourself; there are many alternative deserts that the whole family can enjoy.

Susan Smith writes health articles about fitness and nutrition. Some of her favorite passions include writing about energy drinks and natural sleep aids.

Organic Chicken - Benefits to Health and Environment

by Franklin Genki

The beauty of living in the countryside offers the experience of eating organic chicken, but it is also available in the cities in small quantities. Organic chickens usually just roam around to find food. People raising these chickens use rice, corn or any food available to feed them. They simply call the chickens in some distinct way and the chickens come racing as if panicking for the food. They then throw the grains or any food and each chicken picks as many as it can. When the regular meal is over, the chickens roam around and search the ground for any available food which may be plants, insects, seeds, and if the area is coastal, small fish and live small shellfish.

Organic chickens have high beneficial fats that lower cholesterol, and higher amount of Omega-3 Fatty Acids and Vitamin A. Their eggs taste much much better than those from commercially-raised chickens which receive regular dose of antibiotics, vaccines and other medications. Though it takes longer cooking time for the meat of most native chickens, its taste is incomparable with 28-day broiler confined in overcrowded poultry houses where they also release their wastes.

Native organic chickens are much smaller in size and grow much slower. While it only takes 28 days for a broiler to be harvested, native chicken usually needs at least six months. That is why, native chickens cannot be grown on commercial basis. Since the supply cannot meet the demand requirements of the chicken meat eating population, no big poultry raiser is interested in venturing into this kind of poultry raising. Organic chicken vendors usually rely on groups of small farmers for their supply and could not at this point meet the growing demand of organic chicken consumers.

For organic chicken consumers, eating organic chicken does not only provide health benefits but also better ecosystem. Chickens raised in the open catch insects that may be harmful to the plants, scavenge crop residue and help in fertilizing the soil through its organic manure. By the way, farms using chicken dung as fertilizer do not necessarily produce organic crops. Chicken dung are bought from commercial poultry farms that use chemicals and medications which are proven to be harmful to the human body.

Since most suppliers of organic chicken are small farmers, organic chicken consumers also help build the rural economy and the income potential of small farmers. Consumers also indirectly contribute to the protection and conservation of the environment because growing organic chicken does not produce air pollution that is common in poultry farms. There are also no flies to spread germs and organisms that cause diseases to the people.

Organic food is not an alternative because that was the way nature was created. It only becomes an alternative to people who have gone the unnatural way. Read more organic food articles at Natural and Organic Food Reviews and get ready for the organic and natural choice. The site is dedicated to provide information about healthy habits and lifestyles, list and links to organic food stores and organic food online, campaigns and advocacy on organic and natural food, organic farming and production and a storehouse full of organic food tips. Exchange of information and comments are always welcome.

Cheap Nutritious Foods

by Charles Plake

Do you think that eating healthy is expensive? Well think again. The truth is that you can eat healthy without spending a fortune. It may require a little work on your part, but it is worth the effort.

The three biggest tips anyone can give you are: plan ahead and by food items that are on sale, buy store brands rather than national brands, and buy in bulk either online or from a shopping club, such as Costco, Sam's Club or similar stores. (Watch for the cost of online shipping charges and club memberships). Below are a few ideas for breakfast, lunch, dinner and snacks. The prices used are based on Arizona prices. Prices may vary at other locations. All items were bought on sale, using the store brand or in purchased in bulk.

Breakfast meals under $2.00

Bread with peanut butter and fruit:One slice of whole-grain bread (on sale) with one teaspoon of peanut butter; enjoy it with an orange or half of grapefruit. Buy all items on sale.

Oatmeal with raisins: ¾ cup of quick oat; 1 ½ cups of water; 1/3 cup of non-fat dry milk; ¼ cup of raisins, ¼ cup of sugar-free maple syrup, ½ teaspoon sugar substitute and 1 teaspoon cinnamon.

Scrambled eggs and cheese and salsa: Sauté onions, cilantro and tomatoes or ½ cup salsa and scramble two eggs with mixture. Add two tablespoons of reduced-fat shredded cheese.

Lunch meals under $2.00

Peasant lunch: A bowl of homemade soup accompanied by fresh fruit, an ounce of cheese and one slice of whole-grain bread; or a bowl of homemade soup with a salad.

Sandwich and salad: one-half tuna salad sandwich made with fat free mayo and salad. Save leftover tuna salad for another day.
Baked potato with broccoli and cheese: Top one medium baked potato with one cup cooked fresh or frozen broccoli and ¼ cup reduced-fat shredded cheese.

Cheap dinner ideas for under $2.00

Chicken with rice and veggies: 4-ounce chicken breast with 1 cup cooked rice and 1 cup mixed veggies.

Top Ramen with vegetables and shrimp: 1 package top ramen (prepared as instructed on package); add one cup frozen broccoli, (or cauliflower, green onions, corn or other vegetables) and canned shrimp, (or tofu, scrambled egg or other protein). 1 package of Top Ramen can be divided into two servings.

Salmon patties with homemade soup, salad or bread: See salmon patty recipe below.

Ingredients

• 1 (7-ounce) can salmon, drained
• 2 tablespoons green onions
• 1 egg white
• 1 tablespoon fat free Italian salad dressing
• 1/4 cup bread crumbs
• Canola or olive oil cooking spray

Directions:

In medium bowl, combine salmon with the next four ingredients.

Make four patties. Spray nonstick skillet with cooking spray and heat over medium heat. Fry patties on both sides until lightly browned.

Snacks for under $1.00

• Flavored sugar free gelatin with canned fruit
• ¼ cup nuts
• 1 string cheese (from a large bag at a wholesale club)
• 1 piece of fruit: apple, orange, pear, or 1 bunch of grapes
• ¼ cup homemade trail mix (buy ingredients when on sale)

As a retired person, I looked for ways to pinch my pennies. I found that I could save on everyday shopping and many other ways I spend my money. My name is Chuck Plake and I have designed two Websites to publish my findings: http://www.CheapskateDiet.com and http://www.CheapskateDiet.info I am a Cheapskate who is always on a diet.

Organic Food - The Healthy Alternative

by Franklin Genki

Organic food production and consumption is to some way in its advocacy stage. The entire planet floats on significant amount of pollution, radiation and hazardous chemical compounds that produce different viral strains, fatal diseases, and unhealthy conditions. Going back to our natural state such as consuming organic food has now been a test of a person's will and level of economic status.

Millions of years ago, men and women lived harmoniously with nature which provided abundant food for them. Having no other goal but survival, they had no idea of manipulating an organism or enhancing the organic food into more tasty and palatable recipes. They learned how to find their food by hunting and then later through farming. When people crossed the boundary towards civilization, mass production became a big part of every national economy. Research and development were focused on creating high-yielding varieties (HYVs) and the unnatural method of propagating and producing these varieties.

The choice the human race made in the past is now revealing its lessons. However, these lessons are still veiled to majority of the people. To a few people, they have already decided to go back to organic farming or organic food consumption. To protect the interest of the consumers, organic food certification authorities have been set up in many countries. Many are also following suit.

With the way internet has changed the world, the internet now offers organic food online. Consumers can simply connect to the web, look for organic food online and process the order of organic food online, right at the comfort of their home. The availability of information over the net makes it also possible for consumers to check the authenticity of products claiming to be organic food. Organic certification authority has a list of organic food certified products, suppliers and manufacturers.

Organic food has more vitamins and minerals than ordinary food which contains harmful chemicals as a result of pesticide and herbicide application. A high-yielding variety of carrot, for example, is bigger than organic carrot. However, organic carrot contains more nutrients because it was grown on fertile soil with organic fertilizers.

Organic food, much more organic food online, are usually more expensive than ordinary food. One of the unveiled reasons is that the government subsidizes the more pervasive inorganic agriculture while organic food producers have yet to receive support from government. Since production of organic crops necessitates the use of natural fertilizers and forbids harmful chemicals in pesticides and herbicides, the labor cost is higher. This means controlling the weeds and pests manually instead of simply spraying. The yield is also low as compared to HYVs.

If computed, however, it would always turn out to be more expensive for consumers of inorganic food because part of the people's taxes go to agricultural subsidies and consumers pay more for their health when they get sick. Organic food consumers are feeding the body with clean elements, therefore, they also have a cleaner and healthy body. Since they have more energy, they have more time to work, less stress and more income opportunities.

For more organic food related articles and reviews, please visit Natural and Organic Food Reviews. The site is dedicated to provide information about healthy habits and lifestyles, list and links to organic food stores and organic food online, campaigns and advocacy on organic and natural food, organic farming and production and a storehouse full of organic food tips. Exchange of information and comments are always welcome.

Healthy Recipe Substitutes

by Susan Patterson

The days are getting shorter, the nights longer and the weather cooler. With all of these changes comes the strong internal desire for comfort foods. These foods often are high in fat and carbohydrates, and could be disastrous for anyone who is trying to lose weight.

Image by Anna Sulencka from Pixabay 

Fall favorites often include macaroni and cheese, mashed potatoes, meatloaf and cake to name a few. A few simple recipe substitutions are the best way to lose weight and still eat what you are craving.

The following weight loss tips will help get you through the winter months.

1. Substitute whole wheat pasta when making macaroni and cheese. Whole wheat pasta contains a variety of wheat and grains that are high in fiber and very filling. While they may take longer to cook than regular pasta, the health benefits are worth it. Also, cut back on the amount of butter used in the recipe. Cutting back on the butter is one shortcut that will not be missed. Finally, substituting skim milk for cream or butter will cut on calories and fat.

2. Next time you plan on whipping up a fluffy creamy batch of mashed potatoes, try mixing in some roasted cauliflower. This is a tasty trick that will satisfy everyone's palate. Skip the butter and whole milk and instead whip in some low sodium chicken broth and skim milk. Add a little salt and pepper. No one will be the wiser.

3. Instead of pure ground beef, make a combination of pork and lean ground beef together to cut on the fat. Add plenty of seasoning be sure to drain the excess grease before serving.

4. If the sudden urge to bake tickles your fancy, substitute organic apple sauce for oil in recipes to reduce the fat content and add an extra bit of moistness and flavor to recipes.

Susan Patterson has been studying alternative medicine and health for over 10 years. She loves to write to help others, especially in the area of quick weight loss which can be accomplished safely. She has found several herbal remedies to be effective in her journey to better health without the side effects that medications cause. She is particularly passionate about hoodia for weight loss.

The Many Health Benefits of Garlic

by Brenda Williams

For generations the health benefits of garlic has been preached as a natural remedy to curb disorders such as high blood pressure - even bad breath! What are the health benefits of garlic and garlic supplements that we don't hear about on a regular basis? Did you know that garlic can keep away mosquitoes and prevent acne?

Garlic has been known as a boost for the immune system as it has been a common key in prevention of the common cold and flu viruses present in the air throughout the winter and fall seasons. Many take garlic in preparations for these season changes and the germs in the air. Experts look to garlic as a broad spectrum antibiotic that can prevent bacteria from becoming a cold or flu. It boosts the immune system to disallow the onset of bacteria and viruses. Used as a preventative measure, garlic is effective in preventing cold and flu symptoms and onset.

Are you seeking clearer skin? Garlic could help everyone from teenagers to pregnant mothers suffering from fluctuating hormones that can cause acne symptoms and breakouts. The symptoms of acne can be decreased when garlic is ingested into the body. Garlic should not be applied directly to the skin, as it can cause redness and swelling. It should be ingested, as it can reap the benefits of clearer skin.

As a treatment for high blood pressure garlic is popular. Supplements taken daily can decrease bad cholesterol levels (HDL). In this case, garlic supplements are used to determine the effects of the supplements on the levels of cholesterol within the body. Garlic can be used to offset partial damages caused by eating foods that are bad - cholesterol wise.

Good to try: Puritan's Pride Garlic Oil, 5000 Mg, 250 Count

Should you use fresh garlic as a remedy or stick to garlic supplements? Using garlic supplements comes without the bad breath that can be associated with garlic. Did you know that the stronger the odor and taste of the garlic clove, the more sulfur in it? The higher the level of sulfur within the clove, the better the effects that the garlic can have on the body. The benefits of raw garlic are thought to be higher than those of garlic supplements.

Garlic is important part of the nourishment in the body which could help to prevent cancer cells in the body. Research has shown that the use of raw garlic on a regular basis reduces the amount of free radical cells within the body. These cells have been linked with cancer and are undergoing research on a daily basis.

If you are looking for a way to decrease the attraction of mosquitoes than garlic is the answer. Allicin is the compound in garlic which can deter the natural attraction of our skin to those pesky mosquitoes. It has been speculated that the mosquitoes are overpowered by the scent of the garlic, which can escape from the pores and unable to bite.

Garlic is beneficial for our health and should be implemented into a diet for a healthy bodily system.

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Why Prepackaged Foods Aren't As Healthy As They Say

by Georgina White


For many people, home cooking from scratch is not the way dinner is prepared each night. Rather a more familiar scene is popping a frozen meal into the microwave for a quick heat-and-eat lunch or dinner. Companies that manufacture these foods are not required to list every single ingredient put into the food product; therefore you can never be absolutely sure what it is you are getting. There are a lot of prepackaged meals that claim to be fresh and healthy but the reality is that prepackaged foods typically contain preservatives and other ingredients that can be harmful to your health.

In order for many canned and frozen foods to stay "fresh", preservatives are added. Preservatives are chemicals used in foods to preserve them and keep them from spoiling. In addition to the preservatives that are being added, other ingredients that can be dangerous to your health are also part of the deal. Many foods contain artificial flavors and smells, and colors that can adversely affect the liver and other areas of your body.

One example of the additives found in the foods is the excessive levels of sodium. While salt is necessary for the body's survival, too much salt can lead to many health problems, such as high blood pressure and water retention. A derivative of salt is MSG, an ingredient a lot of people are allergic to, but is added to many foods to improve the flavor of foods. Another problem with prepackaged foods is the loss of nutrients, vitamins, and fiber that occur during the processing and manufacturing steps. Fresh vegetables and fruits contain the important things your body needs without the added preservatives and artificial flavors.

There are over 6,000 chemicals used in the commercially produced foods. It is estimated that people will ingest up to 5 pounds of chemical additives in a year's time. Some common examples of preservatives found in prepackaged foods are as follows:

Sulphite
This preservative is used to fight harmful bacteria and yeasts to prevent them from forming in the foods. Examples of food products that contain sulphite are dehydrated vegetables and fruits.

Benzoic Acid
This preservative is most commonly found in soft drinks and ketchup. It is added to prevent the growth of some molds and yeasts.

Nitrates
Nitrates, like those added to bacon, sausages, and ham, are preservatives that help control the growth of molds.

Sorbic Acid
Sorbic acid is a preservative that is used to prevent the development of mold in products such as wine and cheeses.

Alginates
These preservatives help to stabilize the creamy textures of processed foods like salad dressings and ice creams.

Aspartame
This is added to food products to act as a sweetener. Aspartame is commonly found in diet sodas, fruit juices, other sweeteners, and gelatins.

One of the only ways to keep preservatives out of your diet and prevent illness or bodily harm is to avoid the prepackaged foods and eat fresh vegetables, fruits, and use approved natural ingredients that are free of chemicals, artificial colors, and more. Learning to read labels can help to some extend but you will need to brush up on your terminology to truly understand what the listed ingredients really mean to your health.

Georgina White has developed ways to make great tasting food using healthier methods. She feels that it's important to be kind to your body and provide it with plenty of nourishing, fresh food while letting the taste buds enjoy it too!

Picture yourself at one of our simply sumptuous cooking classes relaxing with friends, enjoying a delicious 3 course meal with complementary wine, whilst surrounded by stunning views of Sydney Harbour. Imagine the sense of satisfaction when the food you are eating is fresh from the kitchen and created by you.

5 Foods That Deliver Instant Energy

by Angel Evans

Exhausted, tired, weak, lack of energy and worn-out are just few of the ways we express fatigue. All of us look for a quick pick me up? Your body is screaming for energy and who hasn't turned to coffee, potato chips, or something sweet for a quick energy boost only to be looking for another one in an hour. Try one of these six nutrient rich energy boosting foods instead for a lasting jolt of energy.

Almonds

Almonds are an excellent source of energy and nutritionally dense. A handful of Almonds, is an excellent source of vitamin E, magnesium, and a good source of fiber and phosphorous. Almonds also have the heart healthy "good fat"- monounsaturated fat. In addition Almonds are a good source of protein, potassium, calcium and iron.

Almonds are a convenient filling snack. Almonds are a good source of fiber and monounsaturated fat all which help keep you satisfied and your metabolism revved up. In addition you can carry an ounce of Almonds in your pocket or purse. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Sweet potatoes

A powerhouse of nutrition, the sweet potato is a perfect example of good food that's good for you. Sweet potatoes are bursting with beta carotene (vitamin A) are high in vitamin C which help fight fatigue and stress. Sweet potatoes are a good source of fiber are fat-free and cholesterol-free.

An All Star Vegetable, the Center for Science in the Public Interest (CSPI) ranked the sweet potato number one in nutrition of all vegetables. A great way to prepare sweet potatoes for a quick snack later; julienne like French fries, brush with olive oil, sprinkle with sea salt and roast in the oven until soft.

Bananas

Bananas deliver instant energy, ask any athlete, have very little saturated fat, about 2 grams of protein and around 50 grams of carbohydrates each. Bananas get a bad rap for being high in sugar but because of the fiber, they actually have a medium glycemic index rating (51) if they are too ripe.

A Raw banana is relatively low in calories; 100 calories in a medium banana, and 125 calories in a large banana. They also taste great and are easy to take anywhere.

Oats

A bowl of oat meal with a little honey in the morning will give you that burst of energy you need to get going and help you sustain that energy until lunch time. Oat meal is a great source of fiber, helps to slow the rate of digestion, which may help to maintain healthy blood sugar levels, as well as curb appetite.

Oats can help to lower LDL ("the bad"cholesterol) blood cholesterol levels. Oats also contain protein and natural antioxidants which contribute to heart health.

Yogurt

Yogurt is a great energy boosting food and a well known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism?

If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in vitamin B-12, this super food also helps athletes prevent fatigue.

We have limited amounts of energy and reserves, and when these are taxed, either physically or mentally, or more commonly both, we experience fatigue. And when we're fatigued we need to recharge our batteries in one way or another. We deal with the fatigue of our active days and physical activity by resting and by getting a good night sleep.

Body Fitness - Achieve total body fitness with advice from Angel Evans a professional fitness and certified strength training coach. Get tips and exercise routines for shaping a firm body, strength training and building lean muscle mass. Download his free ebook "Fight The Fat Without Starving" just for visiting AngelBodyFitness.com

5 Healthy Fruits That You Will Love to Eat

by Gabriel J Adams

As everyone knows, fruits and vegetables are great sources of important nutrients. Of course, most fruits are super-tasty, in addition to being healthy. Here are 5 fruits that are nutrient-packed health foods - add these to your diet and you'll be well on your way to a healthy diet.

If possible, eat your fruits and veggies fresh. Cooked fruits and vegetables lose most of their nutrition value. Salads are one great way that you can eat fruits on a daily basis.

Blueberries

Forget the magic pills promoted by salesmen; nature has it's own anti-aging food - blueberries. Blueberries are rich sources of antioxidants that neutralize the unstable and harmful free radicals in our bodies. Blueberries are known to improve the short term memory and improve night vision. Plus, they contain resveratrol, potentially an anti-cancer agent,, in addition vitamin to C and E.

There are many great ways to eat blueberries. Of course, if you eat them fresh you will get more nutrients than if you eat them cooked. You can use them to make a fresh fruit salad, or eat them fresh with other foods. A handful of blueberries can taste awful good, too.

Black Currants

Great for cardiovascular health, weight loss, and the health of your vision, black currants are also easy to make a part of your regular diet. The antioxidant polyphenol in black currants protects the body from disease; for this reason, black currants have been used as a natural remedy for centuries. Pound for pound black currants have more vitamin C than oranges, making them one of the best sources of vitamin C.

Goji Berries

Considered one of the world's most powerful anti aging foods, goji berries boast antioxidants and polysaccharides that reduce the speed of aging and help the body recover. Goji can also boost the immune system, boost energy levels, and improve overall body function and health.

Goji juice is probably the easiest and tastiest way to eat goji berries. Goji is very hard to find fresh - pretty much impossible for most people. Dried berries aren't as tasty as the juice.

Cranberries

Cranberries are an amazing source of nutrients: Rich in vitamin C, they are also great antioxidants, and great sources of phytochemicals. They also contain Hippuric acid (a antibacterial), potassium , Vitamin A, and many trace nutrients. Cranberries have been used for years to combat urinary tract infections.

You'll want to eat your cranberries fresh to get the most nutrients. They can be rather sour plain, but you can easily make a healthy salad with plain yogurt, nuts and honey.

Kiwi

Kiwi fruits have a variety of great nutrients - The fruit contains Serotonin which has a calming affect on the nerves, reducing stress. Plus, the large number of electrolytes in the fruit make it a great option for those who regularly find themselves short on energy. In fact, it is regularly used by athletes because of its minerals and electrolytes. The presence of Inositol in the kiwi makes it great for diabetes patients, as it helps regulate the body hormones and neurotransmitters.

Learn how goji juice can help your health. Visit our Australian goji site and jugo goji site

Improve Your Mood With Food

by Laura S Johnson

When it comes down to mood, we feel like we can't always control how we feel. Sometimes we would like to feel happy when we are down, but we simply don't know how to attain that change of mood naturally. We tend to approach mood changes with medications rather than with herbal remedies from certain foods. However, the absolute best way to lift our mood is naturally. There are certain foods we can consume which raise the mood lifting chemical known as serotonin. So what are some of these foods and how do they work?

The first step towards improving our mood is the "consumption of protein with every meal." Protein, such as lean poultry and fish, raise our blood levels of tryptophan. This particular chemical eventually turns into serotonin which in turn improves our mood. On top of its mood enhancing abilities, consuming protein with every meal is an excellent way to lose weight.

"Eating a small carbohydrate snack" is the second step towards improving ones mood. Eat a small snack, such as an oatmeal cookie or a slice of whole wheat bread, 3 to 4 hours after your meal and approximately one hour before your next meal. Make sure that your stomach is empty. Eating this small yet significant snack will cause the tryptophan in your blood to enter the brain. Once the chemical has entered the brain it will metabolize into serotonin leaving you with a feeling of happiness in about 20 to 30 minutes. Following this particular pattern of nutrition can also serve as a natural sleep aid. This is due to the fact that your brain metabolizes serotonin into the natural sleep aid known as melatonin. So follow these simple steps and watch your mood improve before your eyes.

Lauren S. Johnson writes health articles about fitness and nutrition. Some of her favorite passions include studying the medicinal benefits of herbal remedies, weight loss products, and hoodia side effects.