Thursday, January 29

Introduction about acne

Characteristically lovely, pimple inflammation free skin: Everyone needs to have it. The issue is that not everybody knows how to get it, and even less know how to keep up it. At the same time as several a huge number of individuals have found, in the event that you essentially deal with your skin with reliable utilization of an pimple inflammation care framework, practically all the imperfections brought about by mellow to direct basic skin breakout can be cleared up and kept away for good.

When I was a young person, I had both cystic skin break out and rosacea. My specialist let me know that they were my issue for, not washing my face regularly enough, so I began cleaning three times each day with boiling point water and Pigeon cleanser. Both my cystic pimple inflammation and osacea got more terrible. In this period before hair splash and hair mousse, men were swayed to utilize an item called Brylcreem. Relating to my dad and my more established cousins, I likewise slicked down my hair with this mixture of mineral oil and beeswax. Furthermore reacting to the jingle you'd hear about at whatever time you sat in front of the TV, "Brylcreem, a little spot 'll do ya', Brylcreem utilize all the more just on the off chance that you challenge," I utilized heaps of Brylcreem and created brow skin inflammation notwithstanding blisters and rosacea. At that point the family hairdresser recommended I change from Brylcreem to a liquor based equation called Vitalis, and I created dandruff notwithstanding pimple inflamation.

I got to be skilled at utilizing simply the perfect measure of Clearasil to hide my pimples—about a large portion of a tube at once. I had such a variety of imperfections that I recently secured my entire face with the peachy Clearasil cream. In any event it kept the Brylcreem from running down my face. Furthermore when I began shaving, I began getting cystic skin inflammation once again ingrown bristles.

My family did not have cash to send me to the dermatologist, so I took my mom's recommendation and taken a stab at drying out my face with liquor. We even had a go at spearing blisters at home. When I was 17, my face was a wreck of pimples and scars that I thought would never mend however when I was 19 I had figured out how to dispose of every one of them for good.

How could I have been able to I dispose of my skin inflammation for good? It ended up being a three-stage methodology: Cleansing, shedding, and spot treatment. Indeed, there are preferable skin break out items now over there were then, and you can utilize them to dispose of flaws quicker and all the more totally. The essential standards for attaining to and keeping up clear skin, be that as it may, are the same.

This report will let you know what I realized the hard route, with a couple of clarifications from advanced science. This system will work whether you are a tween, teenager, adolescent grown-up, or adult grown-up. It will work whether you have sleek skin, dry skin, typical skin, or blend skin, and whether you have white skin, tan skin, dark skin, or Asian skin.

This three-stage system, purging, shedding, and spot treatment, treats your pimple inflamation from the outside in rather from the back to front. While a sound eating methodology will have a genuine effect in your composition and off and on again little changes work ponders you can't keep up clear skin with eating regimen or supplements or prescription alone. Regardless of how terrible your skin break out is, whether you have $10 or $10,000 in your healthy skin plan, your first need ought to dependably be purging your skin. To purify your skin for best results, you have to know the what, why, where, when, and how of purging pimple inflamation inclined skiCharacteristically lovely, pimple inflamation free skin: Everyone needs to have it. The issue is that not everybody knows how to get it, and even less know how to keep up it. At the same time as several a huge number of individuals have found, in the event that you essentially deal with your skin with reliable utilization of an pimple inflamation care framework, practically all the imperfections brought about by mellow to direct basic skin break out can be cleared up and kept away for good.

When I was a young person, I had both cystic skin break out and rosacea. My specialist let me know that they were my issue for not washing my face regularly enough, so I began cleaning three times each day with boiling point water and Pigeon cleanser. Both my cystic pimple inflamation and rosacea got more terrible.

In this period before hair splash and hair mousse, men were swayed to utilize an item called Brylcreem. Relating to my dad and my more established cousins, I likewise slicked down my hair with this mixture of mineral oil and beeswax. Furthermore reacting to the jingle you'd hear about
at whatever time you sat in front of the TV, "Brylcreem, a little spot 'll do ya', Brylcreem utilize all the more just on the off chance that you challenge," I utilized heaps of Brylcreem and created brow skin inflammation notwithstanding blisters and rosacea. At that point the family hairdresser recommended I change from Brylcreem to a liquor based equation called Vitalis, and I created dandruff notwithstanding pimple inflamation.

I got to be skilled at utilizing simply the perfect measure of Clearasil to hide my pimples—about a large portion of a tube at once. I had such a variety of imperfections that I recently secured my entire face with the peachy Clearasil cream. In any event it kept the Brylcreem from running down my face. Furthermore when I began shaving, I began getting cystic skin inflammation once again ingrown bristles.

My family did not have cash to send me to the dermatologist, so I took my mom's recommendation and taken a stab at drying out my face with liquor. We even had a go at spearing blisters at home. When I was 17, my face was a wreck of pimples and scars that I thought would never mend however when I was 19 I had figured out how to dispose of every one of them for good.

How could i have been able to I dispose of my skin inflammation for good? It ended up being a three-stage methodology: Cleansing, shedding, and spot treatment. Indeed, there are preferable skin break out items now over there were then, and you can utilize them to dispose of flaws quicker and all the more totally. The essential standards for attaining to and keeping up clear skin, be that as it may, are the same.

This report will let you know what I realized the hard route, with a couple of clarifications from advanced science. This system will work whether you are a tween, teenager, adolescent grown-up, or adult grown-up. It will work whether you have sleek skin, dry skin, typical skin, or blend skin, and whether you have white skin, tan skin, dark skin, or Asian skin.

This three-stage system, purging, shedding, and spot treatment, treats your pimple inflamation from the outside in rather from the back to front. While a sound eating methodology will have a genuine effect in your composition and off and on again little changes work ponders you can't keep up clear skin with eating regimen or supplements or prescription alone. Regardless of how terrible your skin break out is, whether you have $10 or $10,000 in your healthy skin plan, your first need ought to dependably be purging your skin. To purify your skin for best results, you have to know the what, why, where, when, and how of purging pimple inflamation inclined skin.

Tuesday, January 20

5 tips for healthier, glowing skin

You don't have to live at the spa, spend money on expensive products, or change everything about your beauty routine in order to have a healthy complexion.

Here are 5 tips from dermatologists to get glowing skin without breaking the bank:

THV11

Finding the best TV for your Super Bowl party

1) Get at least 7 hours of sleep

Unless you have a team of makeup artists waiting in your bathroom every morning, it's hard to look gorgeous and youthful when you're tired. A lack of sleep can contribute to raccoon eyes.

2) Protect your skin from sunlight

Sunlight is the cause of at least 80 percent of the signs of visible aging like freckling, skin thinning, wrinkles and some facial lines. Protect your skin daily using broad-spectrum sunscreens that block both UVB and UVA light.

THV11

Little Rock Family: Central Arkansas sledding hot spots

3) Moisturize regularly

Moisturizers slow down water loss through the superficial layers of the skin and strengthen your skin barrier. In this dry, winter air, be sure to increase the amount of moisturizer you use.

4) Wash your face every night

Small micro-particles from air pollutants can hurt your skin. Play it safe by remembering to take a minute to cleanse your face to remove yucky debris as well as to take off makeup.

5) Learn to relax

It's important to find your inner Zen zone. Chronic tension and physical stress causes surges of cortisol in the body. It's a hormone that can break down collagen, ultimately leading to wrinkles.

Saturday, January 10

The Australian Dietary Guidelines give advice on eating for health and wellbeing. They’re called dietary guidelines because it’s your usual diet that influences your health. Based on the latest scientific evidence, they describe the best approach to eating for a long and healthy life.

What are the Australian Dietary Guidelines?

The Australian Dietary Guidelines have information about the types and amounts of foods, food groups and dietary patterns that aim to:

promote health and wellbeing;
reduce the risk of diet-related conditions, such as high cholesterol, high blood pressure and obesity; and
reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancers.

The Australian Dietary Guidelines are for use by health professionals, policy makers, educators, food manufacturers, food retailers and researchers, so they can find ways to help Australians eat healthy diets.

The Australian Dietary Guidelines apply to all healthy Australians, as well as those with common health conditions such as being overweight. They do not apply to people who need special dietary advice for a medical condition, or to the frail elderly.

View the Australian Dietary Guidelines and Companion Resources here.

What is the Australian Guide to Healthy Eating?

The Australian Guide to Healthy Eating is a food selection guide which visually represents the proportion of the five food groups recommended for consumption each day.

Why do we need Dietary Guidelines?

A healthy diet improves quality of life and wellbeing, and protects against chronic diseases. For infants and children, good nutrition is essential for normal growth.

Unfortunately, diet-related chronic diseases are currently a major cause of death and disability among Australians.

To ensure that Australians can make healthy food choices, we need dietary advice that is based on the best scientific evidence on food and health. The Australian Dietary Guidelines and the Australian Guide to Healthy Eating have been developed using the latest evidence and expert opinion. These guidelines will therefore help in the prevention of diet-related chronic diseases, and will improve the health and wellbeing of the Australian community.

How do I make healthy food choices?

There are many things that affect food choices, for example, personal preferences, cultural backgrounds or philosophical choices such as vegetarian dietary patterns. NHMRC has taken this into consideration in developing practical and realistic advice. Keeping the Australian Dietary Guidelines in mind will help your choice of healthy foods.

There are many ways for you to have a diet that promotes health and the Australian Dietary Guidelines provide many options in their recommendations. The advice focuses on dietary patterns that promote health and wellbeing rather than recommending that you eat – or completely avoid – specific foods.

Many of the health problems due to poor diet in Australia stem from excessive intake of foods that are high in energy, saturated fat, added sugars and/or added salt but relatively low in nutrients. These include fried and fatty take-away foods, baked products like pastries, cakes and biscuits, savoury snacks like chips, and sugar-sweetened drinks. If these foods are consumed regularly they can increase the risk of excessive weight gain and other diet-related conditions and diseases.

Many diet-related health problems in Australia are also associated with inadequate intake of nutrient-dense foods, including vegetables, legumes/beans, fruit and wholegrain cereals. A wide variety of these nutritious foods should be consumed every day to promote health and wellbeing and help protect against chronic disease.

Do the Australian Dietary Guidelines recommend that I only eat certain foods?

No. The Australian Dietary Guidelines, Australian Guide to Healthy Eating and consumer resources assist by helping you to choose foods for a healthy diet. They also provide advice on how many serves of these food groups you need to consume everyday depending upon your age, gender, body size and physical activity levels.

Evidence suggests Australians need to eat more:

vegetables and legumes/beans
fruits
wholegrain cereals
reduced fat milk, yoghurt, cheese
fish, seafood, poultry, eggs, legumes/beans (including soy), and nuts and seeds.
red meat (young females only)

Evidence suggests Australians need to eat less:

starchy vegetables (i.e. there is a need to include a wider variety of different types and colours of vegetables)
refined cereals
high and medium fat dairy foods
red meats (adult males only)
food and drinks high in saturated fat, added sugar, added salt, or alcohol (e.g. fried foods, most take-away foods from quick service restaurants, cakes and biscuits, chocolate and confectionery, sweetened drinks).

How have the Australian Dietary Guidelines changed since the last edition?

Key messages in the Guidelines are similar to the 2003 version, but the revised Australian Dietary Guidelines have been updated with recent scientific evidence about health outcomes. To make the information easier to understand and use, the revised Guidelines are based on foods and food groups, rather than nutrients as in the 2003 edition.

The evidence base has strengthened for:

The association between the consumption of sugar sweetened drinks and the risk of excessive weight gain in both children and adults
The health benefits of breastfeeding
The association between the consumption of milk and decreased risk of heart disease and some cancers
The association between the consumption of fruit and decreased risk of heart disease
The association between the consumption of non-starchy vegetables and decreased risk of some cancers
The association between the consumption of wholegrain cereals and decreased risk of heart disease and excessive weight gain.

Source: eatforhealth

Wednesday, January 7

healthy eating habits for kids

By teaching your children healthy eating habits, and modeling these behaviors in yourself, you can help your children maintain a healthy weight and normal growth. Also, the eating habits your children pick up when they are young will help them maintain a healthy lifestyle when they are adults.

Your child's health care provider can evaluate your child's weight and growth and let you know if your child needs to lose or gain weight or if any dietary changes need to be made.

Some of the most important aspects of healthy eating are portion control and cutting down on how much fat your child eats. Simple ways to reduce fat intake in your child's diet and promote a healthy weight include serving:

Low-fat or nonfat dairy products
Poultry without skin
Lean cuts of meats
Whole grain breads and cereals
Healthy snacks such as fruit and veggies

Also, reduce the amount of sugar sweetened drinks and salt in your child's diet.

If you are unsure about how to select and prepare a variety of foods for your family, consult a registered dietitian for nutrition counseling.

It is important that you do not place your overweight child(ren) on a restrictive diet. Children should never be placed on a restrictive diet to lose weight unless a doctor supervises one for medical reasons.

Other approaches parents can take to develop healthy eating habits in their children include:

Guide your family's choices rather than dictate foods. Make a wide variety of healthful foods available in the house. This practice will help your children learn how to make healthy food choices. Leave the unhealthy choices like chips, soda, and juice at the grocery store. Serve water with meals.
Encourage your children to eat slowly. A child can detect hungerand fullness better when they eat slowly. Before offering a second helping or serving, ask your child to wait at least 15 minutes to see if they are truly still hungry. This will give the brain time to register fullness. Also, that second helping should be much smaller than the first.
Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing, not a time for scolding or arguing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.
Involve your children in food shopping and preparing meals. These activities will give you hints about your children's food preferences, an opportunity to teach your children about nutrition, and provide your kids with a feeling of accomplishment. In addition, children may be more willing to eat or try foods that they help prepare.
Plan for snacks. Continuous snacking may lead to overeating, but snacks that are planned at specific times during the day can be part of a nutritious diet, without spoiling a child's appetite at meal times. You should make snacks as nutritious as possible, without depriving your children of occasional chips or cookies, especially at parties or other social events.
Discourage eating meals or snacks while watching TV. Try to eat only in designated areas of your home, such as the dining room or kitchen. Eating in front of the TV may make it difficult to pay attention to feelings of fullness, and may lead to overeating.
Encourage your children to drink more water. Over consumption of sweetened drinks and sodas has been linked to increased rates ofobesity in children.
Try not to use food to punish or reward your children. Withholding food as a punishment may lead children to worry that they will not get enough food. For example, sending children to bed without any dinner may cause them to worry that they will go hungry. As a result, children may try to eat whenever they get a chance. Similarly, when foods, such as sweets, are used as a reward, children may assume that these foods are better or more valuable than other foods. For example, telling children that they will get dessert if they eat all of their vegetables sends the wrong message about vegetables.
Make sure your children's meals outside the home are balanced.Find out more about their school lunch program, or pack their lunch to include a variety of foods. Also, select healthier items when dining at restaurants.
Pay attention to portion size and ingredients. Read food labels and limit foods with trans fat. Also, make sure you serve the appropriate portion as indicated on the label.

Food to lose wight

Foods to eat to lose weight

One year, you're filling your pantry with only fat-free "goodies." The next, just juice and raw veggies, please. The year after that, you're eating like a caveman.

It seems we'll try anything and everything to lose weight. And often we learn the hard way that most fad diets fail. But a more recent approach, developed by dietitian and therapist Ellyn Satter, is promising to change the way people look at weight loss.

"Eating competence" — an alternative to those here-today-gone-tomorrow diets — is especially promising around the holidays because it's designed to make you feel good again about eating, allowing you to eat food you enjoy while teaching you to be more in tune with your body. According to research first published in the Journal of Nutrition Education and Behavior, people who are competent eaters make healthier food choices and have healthier body weights and cholesterol and blood pressure levels.

These simple steps will get you started in the new year and, hopefully, change your outlook — and waistline — for good.

1 Crowd out less nutritious foods, but don't restrict them. Tell people they can't have pizza for five days and what do they crave? Pizza. On day six, what do they eat? Pizza. A lot of pizza. Numerous research studies have shown that for long-term weight loss success, restrictions don't work. Rather than taking away problem foods, add in more and more healthy ones. Serve a salad with your pizza. Next, add in some sautéed veggies. Tack on a beautiful fruit salad. Before long, the pizza is no longer a solo act.

2 Forget the numbers. Eating healthy shouldn't be a complicated mathematical equation. Rather than calculating total calories, grams of fat and all that, simply read a food item's list of ingredients. Look for a short list fewer than five ingredients is a good rule of thumb and be wary of anything that sounds like a chemical or that you wouldn't stock in your own pantry. If a food has ingredients that sound like real food, most likely it will be good for you, too. No calculator required.

3 Be mindful of your hunger cues. So often, we get in our own way. We eat because we're bored, sad or stressed, not necessarily because we're hungry. The first step in overcoming this tendency is to be mindful of your body's hunger—and fullness—cues every time you eat. Assess clearly what your body is telling you. Then eat enough to make you full and no more. It's amazing what your body will tell you if you simply take your time and pay attention.

4: Make mealtime a habit. Commit to making mealtime a regularly scheduled part of your day, and treat it like any other important appointment on your calendar. Our bodies perform best when they get food on a regular basis. If you skip lunch a few days or push dinner off until 9 p.m., your metabolism goes haywire.

5: Sit down for your snacks. We've all been there: It's 9 a.m. and you're starved because you only had time for a cereal bar for breakfast. Or it's 2 p.m. and the vending machine monster is calling your name. But the habit of grabbing and gobbling "whatever works" can add up. For a healthier approach, think about snacks as mini-meals. Include a healthy balance from at least two food groups, and actually take a minute to sit down and enjoy it.

6: Learn to like your veggies. If the words "Finish your veggies before you get dessert" still haunt you, it's time to make peace. People who don't love veggies tend to give up on them rather than making them flavorful by preparing them with infused olive oils, sea salt and different herbs. Try all those (no fancy recipes required), and be patient. It can take people several dozen times to learn to like a new food.

7: Eat food you enjoy, without the guilt. Do you love a chocolate croissant? How about a frosted brownie? Great news: You can still eat all of them. The goal here is to make the forbidden foods seem like ordinary foods, so you can eat them in ordinary ways (instead of hiding in the pantry and gobbling down eight cookies as fast as you can). About once or twice a week, enjoy your favorite treat as an afternoon snack. Or include a serving of dessert with your meal—it's even OK to eat it before you eat your veggies. Just make sure to savor the flavors and enjoy the experience, without the guilt. Make it normal and you won't need to binge.

Thursday, December 25

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight tips to get started.

The key to a healthy diet is to do the following:

Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. If you regularly eat a lot of fish, try to choose as wide a variety as possible.

Cut down on saturated fat and sugar

We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat.

Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Eat less salt

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables.

Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight.

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.

If you’re underweight, see our page on underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

Don't get thirsty

We need to drink about 1.6-2.0 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and milk are the most healthy.

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. Even unsweetened fruit juice is sugary, so try to drink no more than one glass (about 150ml) of fruit juice each day.

When the weather is warm, or when we get active, we may need more fluids.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal with fruit sliced over the top is a tasty and nutritious breakfast.

More information

To help you get the right balance of the four main food groups, take a look at the eatwell plate.
To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group. It's important to have only small amounts of foods high in fat and/or sugar.
Learn how to have a balanced diet, and read about the energy contained in food in our page on understanding calories.

Monday, January 6

Meals for busy people

Grain bread sandwich

Today in the market is a great offer ready-made foods: raw vegetables, fresh fruit, a sandwich of black bread, cereal (Muesli) without sugar, freshly pressed juice. When you are in a hurry to try to maintain daily meals. Regardless of where you eat, leave the job to a few minutes per side and eat in peace. It has been proven that people who eat in peace, not overweight because they eat slowly and enjoy the food and quickly saturate.

It is recommended to you, that when you do not have time for normal cooked meal to eat more natural foods:

Eat fruit - it is always welcome, because it contains an abundance of phyto nutritional substances,
Eat cereal mixed with yogurt,
Eat whole grain bread,
Eat nuts,

If you want to eat a sandwich, always choose grain bread with roasted chicken and as a side dish take a green salad instead of sandwiches with salami.

Wednesday, January 30

Vegan Food Pyramid

Why be a vegetarian ?

From religion to economics, animal rights to personal health, rasons are varied from choosing to follow a vegetarian diet. One of the most compelling reasons is personal health. Research continues to show that those following a vegetarian diet have lower risk of developing chronic diseases. They enjoy increased longevity and improved overall health status.

Vegan Food Pyramid

What about protein ?

Vegetarian and total vegetarian diets both providesd adequate protein. The daily recommended intake for protein is 0.8 grams /kilograms of body weight.

For example: 63 kg (140lbs) woman requires approximately 50g of protein a day, or 82 kg man requires about 66g of protein a day. These requirements can easily be met by eating a variety of food such as lentils, almonds, eggs, tofu, pasta and bread.

What about vitamin B12?

Becouse vegetarians do not consume animal product we need to eat other b12 rich food like cereal and grains product becouse they are reliable source of vitamin B12.

For calcium : leafy green, vegetables, broccoli, almonds and carrots, just to name few of them...
For iron: spinach, kidney beans, lentils and whole wheat bread.

Guidelines of healthful vegetarian diet:

- Eat a variety of plant foods from all the food groups
- Try experimenting with different grains, legumes, vegetables, fruits, nuts and seeds,
- Take your cooking up a notch with herbs, spices and plant oils,
- Focus on unrefined and minimally processed grains,
- Aim for 25 - 30 grams of fiber a day. Try a whole wheat bagel oatmeal or whole grain cereal,
- Focus on non-fat and low-fat products ,
- Be sure to include a supplement form of vitamin D in the absence of sunlight exposure,
- Unclude a whole range of healthy fats such as nuts, seeds and avocado,
- Drink a lot of water,

Friday, January 25

The vitamin C deficiency in scurvy disease

The vitamin C deficiency disease scurvy was formerly a common problem at the end of winter, when there had been no fresh fruit and vegetables for many months. Although there is no specific organ for storage of vitamin C in the body, signs of deficiency do not develop in previously adequately nourished subjects until they have been deprived of the vitamin for 4–6 months, by which time plasma and tissue concentrations have fallen considerably.

The earliest signs of scurvy in volunteers maintained on a vitamin C-free diet are skin changes, beginning with plugging of hair follicles by horny material, followed by enlargement of the hyperkeratotic follicles, and petechial hemorrhage with signifi cant extravasation of red cells, presumably as a result of the increased fragility of blood capillaries.

At a later stage there is also hemorrhage of the gums, beginning in the interdental papillae and rogressing to generalized sponginess and bleeding. This is frequently accompanied by secondary bacterial infection and considerable withdrawal of the gum from the necks of the teeth. As the condition progresses, there is loss of dental cement, and the teeth become loose in the alveolar bone and may be lost.

Wounds show only superfi cial healing in scurvy, with little or no formation of (collagen-rich) scar tissue, so that healing is delayed and wounds can readily be reopened. The scorbutic scar tissue has only about half the tensile strength of that normally formed.

Advanced scurvy is accompanied by intense pain in the bones, which can be attributed to changes in bone mineralization as a result of abnormal collagen synthesis. Bone formation ceases and the existing bone

Overlooked Influences in Prostate Disease

An essential cause involving prostate disorders is constipation. With constipation, the actual faeces becomes hardened and also the rectum or perhaps lower by a bowel overloaded. This specific causes undue pressure about the prostate gland. It furthermore entails a great deal of straining from stools which adversely influences the prostate gland due to its proximity for the rectum.

How can one treat constipation complicating prostate sickness?

To commence with, the affected person should forgo all solid foods and subsist on water only for several days. The consumption of water needs to be as plentiful as you can. Nothing needs to be added for the water except just a little lemon liquid, if wanted. The water could possibly be taken cool or hot and it ought to be taken each and every hour or so when up. This will probably greatly increase the flow involving urine.

An enema could possibly be taken once daily during fasting to clear the bottom bowel involving accumulations. Following a thorough cleansing in the bowels, hot and cold applications can be utilised directly within the prostate gland and its particular surrounding parts.

The warmth relieves the actual tissues plus a brief cool immersion shades and tones them up. The affected person should consider alternate hot and cool hip bathing pools. These are generally of excellent value in relieving ache and decreasing congestion. The hot bath needs to be taken initial for 10 minutes, followed by way of cold bath first minute regular.
After the actual short fast, the affected person should embrace an all-fruit diet for 3 days.

Thursday, January 24

Today, ensure your nutrition includes the B vitamins.

There are a large variety of vitamins in the B group, the more important being B1 or thiamine, B2 or riboflavin, B3 or niacin or nicotinic acid, B6 or pyridoxine, B9 or folic acid, B12 and B5 or pantothenic acid. B vitamins are synergistic. They are more potent together than when used separately.

Whole grains and dark, leafy vegetables are excellent supplies of vitamin B1, also known as thiamine. Known as anti-beriberi, anti-neuritic and anti-ageing vitamin, thiamine plays an important role in the normal functioning of the nervous system, the regulation of carbohydrates and good digestion. It protects heart muscle, stimulates brain action and helps prevent constipation. It has a mild diuretic effect. Valuable sources of this vitamin are wheat germ, yeast, the outer layer of whole grains, cereals, pulses, nuts, peas, legumes, dark green leafy vegetables, milk, egg, banana and apple. The deficiency of thiamine can cause serious impairment of the digestive system and chronic constipation, loss of weight, diabetes, mental depression, nervous exhaustion and weakness of the heart.

The recommended daily allowance for this vitamin is about two milligrams for adults and 1.2 mg for children. The need for this vitamin increases during illness, stress and surgery as well as during pregnancy and lactation. When taken in a large quantity, say up to 50 mg, it is beneficial in the treatment of digestive disorders, neuritis and other nervous troubles as well as mental depression. For best results, all other vitamins of B group should be administered simultaneously. Prolonged ingestion of large doses of any one of the isolated B complex vitamins may result in high urinary losses of other B-vitamins and lead to deficiencies of these vitamins.

Sunday, January 20

Potassium, the Power Mineral

Potassium is essential to the life of every cell of a living being and is among the most generously and widely distributed of all the tissue minerals. It is found principally in the intracellular fluid where it plays an important role as a catalyst in energy metabolism and in the synthesis of glycogen and protein. The average adult human body contains 120 g as potassium and 245 g as potassium chloride. Out of this body potassium, 117 g is found in the cells and 3 g in the extracellular compartment.

Potassium is important as an alkalising agent in keeping a proper acid-alkaline balance in the blood and tissues. It is essential for muscle contraction and therefore, important for proper heart function. It promotes the secretion of hormones and helps the kidneys in detoxification of blood. Potassium prevents female disorders by stimulating the endocrine hormone production. It is involved in the proper functioning of the nervous system and helps overcome fatigue. It also aids in clear thinking by sending oxygen to the brain and assists in reducing blood pressure.

Potassium is widely distributed in foods. All vegetables, especially green, leafy vegetables, grapes, oranges, lemons, raisins, whole grains, lentils, sunflower seeds, nuts, milk, cottage cheese and butter milk are rich sources. Potatoes, especial potato peelings, and bananas are especially good sources. Potassium requirements have not been established but on intake of 0.8 to 1.3 g per day is estimated as approximately the minimum need. Potassium deficiency may occur during gastrointestinal disturbances with severe vomiting and diarrhoea, diabetic acidosis and potassium-losing nephritis. It causes undue nervous and body tiredness, palpitation of the heart, cloudiness of the mind, nervous shaking of the hands and feet, great sensitivity of the nerves to cold, and excessive perspiration of the feet and hands.

In simple cases of potassium deficiency, drinking plenty of tender coconut water daily, can make up for it. It is advisable to consume plenty of figs, apricots, prunes, almonds and tomatoes during the use of oral diuretics. Potassium-rich foods should be restricted during acute renal failure and Addison's disease.