With the new year approaching, the first resolution most people think about going for is a gym membership. Year after year the same thing happens. They really want to get into shape, and they know for sure that this year will be different. They sign up for a year membership and start their new goal with clear focus and determination.
Most people never make it past the first week. Why? Mostly because they quit when they realize how much work goes into getting back into the shape they once had. The fact of the matter is that it really is not as difficult as they think. They are just focusing on one aspect of overall wellness and burning themselves out on it.
In order to lose weight and keep it off for good, a person must develop the mindset necessary for living a healthy lifestyle. There is much more to being healthy than showing up to the gym every day. In fact, exercise is only one-eighth of the total equation. If you really want to achieve personal wellness in 2009, forget the gym and focus instead on improving the following 8 categories of health.
Health Tips #1: Diet & Nutrition
You already know the main reason you gained weight. Too many trips through the McDonalds drive-thru, late night snacking on junk food and poor dinner choices. You do not have to eat a diet of bland salads and yogurt, but you do need to limit the amount of trigger foods that you caused your weight gain. Replace your current American diet of high sugar, high-fat processed foods with those found in the produce and lean meat department as often as you can.
Health Tips #2: Nutritional Supplements
Now that our soils are more depleted of minerals than ever, and our farm animals are not fed properly, living a healthy lifestyle requires nutritional supplementation. I lost 70 pounds in 4 months and kept it off for over 15 years simply by drinking a soy-based protein shake for breakfast every morning and taking a few targeted vitamins. Why does this work? Because greasy bacon and runny eggs do not provide proper nutrition.
Health Tips #3: Fun & Recreation
What makes you happy? Going to the movies? Ice Skating? Playing the guitar? Whatever it is, you must find time for it on a weekly basis (if not daily) in order to maintain good mental stability. Your activities and hobbies should not include junk food or alcohol. Going to the movies is watching the movie, not eating a tub of fatty buttered popcorn. Be happy with what you are doing without the unnecessary evils.
Health Tips #4: Hydration
Drinking enough water throughout the day is the part of the equation that gets overlooked. People do not consider drinking as important as eating and it is! You should not be drinking soda or processed juices every day. Why? Because they deplete your body of vitamins and minerals while loading you up on sugar. Alcohol is even worse. Do yourself a favor and keep a water bottle with you at all times. Drink, drink, drink. I cannot stress this enough.
Health Tips #5: Stress
And speaking of stress, this is what happens when you do not allow yourself to have any fun in your life. This is just as important to living a healthy lifestyle as eating and drinking properly. Too much stress can cause major problems for your body. You only live once, so do not allow other people and events to get you so bothered and worried that you cannot live the lifestyle you deserve for yourself.
Health Tips #6: Unhealthy Habits
Not eating the wrong foods is just as important as eating the right foods. But unhealthy habits are not just about food, are they? Smoking and the use of other drugs, prescription or not, is probably the worst thing a person can do to their body. This is the only one you have! Take care of it. Alcohol is OK on occasion but not recommended on a daily basis to anyone interested in living a healthy lifestyle.
Health Tips #7: Weight Management
Have you ever noticed that weight loss really is not the issue that people struggle with? Most everyone has lost weight at one point in their life. Keeping that weight off is the obstacle that most people can not overcome. Think about it logically. If you gained weight by eating twinkies, then lost weight when you stopped eating twinkies, do not go back to eating twinkies. The person who eats twinkies on occasion (not every day) does not struggle with weight fluctuation.
Health Tips #8: Exercise
You knew this one was coming! It is totally possible to lose weight without exercising. I am living proof because my severe asthma prohibited me from doing it. The reason I can exercise now is because I got my body healthy through focusing on the other 7 categories. Once I began exercising, it only accelerated my weight loss and now helps to keep me lean. The key to exercise is not quantity but quality. A little bit every day will give you the best health benefits overall.
So there you have it! The 8 health tips to kick off the new year for a new you. Focus on improving each of these simultaneously as your one and only New Years Resolution and you will be on a successful path to overall wellness. Weight loss and poor health can be things of the past if you are just willing to make small changes on a daily basis.
Bill Winch is a Personal Wellness Coach whose mission is teaching and coaching others who are struggling with getting healthy, losing weight safely and keeping it off for good. He is also a Certified Business Growth Specialist, former High School and College Business Educator and Counselor, and mentors from his home office in Rochester, NY. If you are interested in receiving his Free Report "9 Weight Loss Myths Exposed" visit his website by clicking on FREE REPORT or by calling him directly at (585) 271-3767 for a free wellness consultation.
Wednesday, December 31, 2008
Tuesday, December 23, 2008
Ways to Lose Fat Fast - Techniques That are Guaranteed to Work
Being overweight can cause many health problems. As an example, conditions such as hypertension, cardiac troubles, sleep apnea and diabetes can stem from carrying too much weight. Simple solution is to lose the weight and keep it off. Here are some ideas on ways to lose weight fast. Use these ideas as a way to lose fat fast and to kick start a new, health regime. The first tip is easy and obvious. Eat less. Find a way of reducing your daily intake of food. Cut out snacks and reduce the size of your meals. This is not as easy as it sounds but by being strong, this simple suggestion will make the biggest difference to your weight loss. Also, try and eat more natural foods, such as fruit and vegetables, lean meat and low fat dairy products. Drink plenty of water every day. We are talking about 8 – 10 glasses. If you don’t like the taste of plain water, there are plenty of flavoured varieties which can be found in many stores. Keep notes of what you have eaten that day. And it needs to be an honest list with every single item of food you have eaten that day. When your daily food consumption is written down, you may be surprised how much you REALLY eat. This is another simple step which is powerful in getting people to eat less. Start being more active. You need to be taking on an activity which will raise your heart rate. Try riding a bike or jogging. Join a gym. Forget the elevator and use the stairs. Walk more on shorter journeys instead of taking the car. It is easier to do exercise if you are doing something you enjoy. You will work harder and the weight will come off quicker. These are just a few weight loss tips that have been proven to be effective in losing weight and burning fat. You can find many more tips on my web site.
Geol Spence is a highly regarded weight loss expert and his proven weight loss and fat burning tips have been published on many web sites. Geol has spent months researching weight loss ideas.
Get instant access to some of Geol’s weight loss tips, plus download his free eBook ‘Weight Loss Myths….and good advice’ and much more at Geol’s weight loss website How Can I Lose Fat Fast?
Geol Spence is a highly regarded weight loss expert and his proven weight loss and fat burning tips have been published on many web sites. Geol has spent months researching weight loss ideas.
Get instant access to some of Geol’s weight loss tips, plus download his free eBook ‘Weight Loss Myths….and good advice’ and much more at Geol’s weight loss website How Can I Lose Fat Fast?
Monday, December 15, 2008
Too Low Cholesterol Levels Can Cause Cancer
Too Low Cholesterol Levels Can Cause Cancer
By Expert Author: Joi Hernaez
Cholesterol is a combination of steroid and alcohol known as sterol. This sterol is a lipid found in the cell membranes of all body tissues and transported in the blood plasma.
The term "bad cholesterol" also known as LDL (Low-Density Lipoprotein) is thought to have harmful effects in the body. And the "good cholesterol" HDL (High-Density Lipoprotein) thought to have good effects.
What does your cholesterol level means?
In order to determine your cholesterol level, a blood sample must be taken and analyze it for your total cholesterol level. Your total cholesterol level can tell if you have high risk of cardiovascular disease and other diseases. Your test report will show your cholesterol levels in milligrams per deciliter of blood (mg/dL). There are also some factors to consider like your age, family history, high blood pressure, smoking and alcohol intake.
Desirable Level: Less than 200 mg/dl:
The desirable cholesterol level is less than 200 mg/dl. If your LDL and HDL are at the desirable level, this means that have no risk factors for heart disease.
Average - High Risk: 200-239 mg/dl:
If your total cholesterol is between 200-239 mg/dl, your doctor will evaluate your LDL and HDL and also the triglycerides. Depending on your bad cholesterol levels and other risk factors, you may also need medication. Consult your doctor before taking any medicine and also ask your doctor how often you should check your cholesterol level.
High Risk: 240 mg/dl and above:
If you have a cholesterol level of 240 mg/dl and above, you typically have twofold risk of coronary heart disease compared to those people who have desirable level. You may have to change your lifestyle and you should coordinate with your doctor for the prevention and treatment of possible coronary disease.
Too high cholesterol levels
If you have high cholesterol levels, you have a greater chance of getting heart disease and having a heart attack. We all know that heart attack is the top 1 cause of death of adult men and women in the United States.
Too much cholesterol in the blood causes hardening of the arteries. Since blood carries oxygen to the heart, slowing that flow can cause chest pain, and a blockage to part of the heart will cause a heart attack.
Most people do not know that they have high cholesterol level because there are no symptoms for high cholesterol. Lowering your cholesterol will reduce your risk of heart disease but too low cholesterol levels can give you higher risk of cancer. So it's better to have cholesterol at the desirable level.
Too low cholesterol levels
If your cholesterol level got too low, you may have a risk of cancer. People who take statin drugs to lower their cholesterol may have a higher risk of cancer. This is according to a meta-analysis of over 41,000 patient records from statin trials. The analysis included records from patients taking statins such as Lipitor and Zocor, but did not include newer statins such as Crestor and Vytorin.
Past studies have found an increased risk of Parkinson's disease among people with extra-low cholesterol. Meanwhile, statin drugs may cause damage to the liver and muscles.
It is important that we know out cholesterol levels for the sake of our health. Have your cholesterol levels checked every five years or as your doctor recommends.
About the Author/Author Bio
This article is written by Joi Hernaez, an SEO specialist. Subscribe to natural health newsletter and check out her health blog if you are looking for information about herbal medicines.
Article Source: http://www.articlesphere.com/Article/Too-Low-Cholesterol-Levels-Can-Cause-Cancer/112928
By Expert Author: Joi Hernaez
Cholesterol is a combination of steroid and alcohol known as sterol. This sterol is a lipid found in the cell membranes of all body tissues and transported in the blood plasma.
The term "bad cholesterol" also known as LDL (Low-Density Lipoprotein) is thought to have harmful effects in the body. And the "good cholesterol" HDL (High-Density Lipoprotein) thought to have good effects.
What does your cholesterol level means?
In order to determine your cholesterol level, a blood sample must be taken and analyze it for your total cholesterol level. Your total cholesterol level can tell if you have high risk of cardiovascular disease and other diseases. Your test report will show your cholesterol levels in milligrams per deciliter of blood (mg/dL). There are also some factors to consider like your age, family history, high blood pressure, smoking and alcohol intake.
Desirable Level: Less than 200 mg/dl:
The desirable cholesterol level is less than 200 mg/dl. If your LDL and HDL are at the desirable level, this means that have no risk factors for heart disease.
Average - High Risk: 200-239 mg/dl:
If your total cholesterol is between 200-239 mg/dl, your doctor will evaluate your LDL and HDL and also the triglycerides. Depending on your bad cholesterol levels and other risk factors, you may also need medication. Consult your doctor before taking any medicine and also ask your doctor how often you should check your cholesterol level.
High Risk: 240 mg/dl and above:
If you have a cholesterol level of 240 mg/dl and above, you typically have twofold risk of coronary heart disease compared to those people who have desirable level. You may have to change your lifestyle and you should coordinate with your doctor for the prevention and treatment of possible coronary disease.
Too high cholesterol levels
If you have high cholesterol levels, you have a greater chance of getting heart disease and having a heart attack. We all know that heart attack is the top 1 cause of death of adult men and women in the United States.
Too much cholesterol in the blood causes hardening of the arteries. Since blood carries oxygen to the heart, slowing that flow can cause chest pain, and a blockage to part of the heart will cause a heart attack.
Most people do not know that they have high cholesterol level because there are no symptoms for high cholesterol. Lowering your cholesterol will reduce your risk of heart disease but too low cholesterol levels can give you higher risk of cancer. So it's better to have cholesterol at the desirable level.
Too low cholesterol levels
If your cholesterol level got too low, you may have a risk of cancer. People who take statin drugs to lower their cholesterol may have a higher risk of cancer. This is according to a meta-analysis of over 41,000 patient records from statin trials. The analysis included records from patients taking statins such as Lipitor and Zocor, but did not include newer statins such as Crestor and Vytorin.
Past studies have found an increased risk of Parkinson's disease among people with extra-low cholesterol. Meanwhile, statin drugs may cause damage to the liver and muscles.
It is important that we know out cholesterol levels for the sake of our health. Have your cholesterol levels checked every five years or as your doctor recommends.
About the Author/Author Bio
This article is written by Joi Hernaez, an SEO specialist. Subscribe to natural health newsletter and check out her health blog if you are looking for information about herbal medicines.
Article Source: http://www.articlesphere.com/Article/Too-Low-Cholesterol-Levels-Can-Cause-Cancer/112928
Monday, December 8, 2008
Tips For Guaranteed Healthy and Fast Weight Loss
Tips for Guaranteed Healthy and Fast Weight Loss
by: Nathalie Fiset
Almost everybody, at some point in their of life, has experienced weight-related problems. Most of us, women and men alike, are not content with what we see. We feel that unless we are wafer thin like the models and celebrities we see on television and magazines, we will never be attractive and beautiful.
On the other hand, there are an increasing number of obese individuals across the world. Becoming overweight has become a trend in both the West and East hemispheres. The increasing popularity of processed and fast foods have exacerbated the obesity situation.
There are many diseases related to being overweight, such as hypertension, diabetes, sleep apnea, coronary heart disease, to name a few. Thus, you need to find ways to incorporate weight loss activities and good eating habits to our daily routine.
Before you start any type of diet, however, you need to go to a physician first. The doctor will tell you if your weight loss plan is appropriate for your health condition. Furthermore, the physician will also assist you in determining if you really need to lose weight and how much weight you need to shed. Many people develop eating disorders because they do not visit a doctor before drastically changing their eating habits and starting a diet plan.
If you want to lose weight fast, healthy and permanently, you need to follow the tips below.
Maintain a balanced diet
The reason why many people are overweight is partly due to an unbalanced diet. If you eat too much from one food group, you won't be able to get the vitamins and nutrients that your body need.
A balanced diet is composed of protein, dairy food, a little bit of fat from healthy oil, fruit and vegetables, and good carbohydrates -- at least 5 portions every day. Many professionals suggest a diet that is composed of mostly carbohydrate, moderate protein intake, and a little bit of fat.
However, there are many diets espousing a huge amount of protein intake and a dramatic decrease in carbohydrates. Before you apply such diets to your daily routine, you need to talk with a physician first. This high-protein diet may not be ideal for some people, such as those with kidney disease.
Increase servings of fruit and vegetables
Fruits and vegetables are good sources of vitamins and minerals that our body need. Such food supplies us with vitamin A that is good for our eyes, vitamin C that boosts our immune system, beta-carotene that helps protects our body from the damage of free radicals, and nutrients.
Most fruits and vegetables are high in fiber and low calorie, so they also help clean our colon and make us feel fuller. Canned fruits and vegetables are acceptable; however, there is no substitute for the real thing.
Stay away from junk food and sugar-loaded drinks
Try eliminating junk food and soda from your diet for a week or two, and you will surely feel and see the difference. Maybe the reason why it is called junk food is due to its poor nutritional value. Try looking at a junk food's label, not only is it full of saturated fat, but also usually high in salt or sugar, or both.
Aside from water, most of the things you drink are also loaded with calories. Soda and sweetened fruit juices are mainly sugar. Thus, no matter how little you eat, but if you still drink lots of soda and sweetened beverages, you will still continue to gain weight.
Don't skip breakfast
Even if you are in a hurry or late for work or school, you need to grab a bite. It would be better if your breakfast is healthy – probably an apple, oatmeal and a glass of nonfat milk.
If you miss breakfast, you most probably will feel hungrier the rest of the day. In order for our body function properly, we need energy from the food we eat. If you skip breakfast, or a meal or two, your body's metabolism will slow down to compensate for the lack of energy supply.
More often than not, people who skip meals, particularly the first meal of the day, will binge later in the day. So, even if you skipped breakfast, you will have a tendency to eat a lot during lunch or dinner.
Start exercising
Many of us spend an extended number of hours in our offices. We get stuck sitting down in front of the computer for more than eight hours. When we get home, we spend another hour or two to check e-mails and chat with friends. Thus, we don't expend most of the calories from the food we eat and those excess calories go straight to our belly, arms and thighs.
If you want to increase your metabolism, you must start exercising. Brisk walking is a good way to start your exercise routine. If you do not have time to go to the gym, you need to find ways to increase your activities. Try sports activities that you will enjoy – boxing, badminton, or spelunking. There are many to fat burning activities to choose from.
The tips above will not let you lose 10 pounds overnight. However, in the long run, such changes will help you become healthier and fitter. The weight loss you will experience will be more permanent.
About The Author
Dr Nathalie Fiset is a family doctor and a certified hypnotherapist. For more information go to: http://www.reachyouridealweight.com http://www.aperfectharmony.com or http://www.a-1hypnosis.com.
by: Nathalie Fiset
Almost everybody, at some point in their of life, has experienced weight-related problems. Most of us, women and men alike, are not content with what we see. We feel that unless we are wafer thin like the models and celebrities we see on television and magazines, we will never be attractive and beautiful.
On the other hand, there are an increasing number of obese individuals across the world. Becoming overweight has become a trend in both the West and East hemispheres. The increasing popularity of processed and fast foods have exacerbated the obesity situation.
There are many diseases related to being overweight, such as hypertension, diabetes, sleep apnea, coronary heart disease, to name a few. Thus, you need to find ways to incorporate weight loss activities and good eating habits to our daily routine.
Before you start any type of diet, however, you need to go to a physician first. The doctor will tell you if your weight loss plan is appropriate for your health condition. Furthermore, the physician will also assist you in determining if you really need to lose weight and how much weight you need to shed. Many people develop eating disorders because they do not visit a doctor before drastically changing their eating habits and starting a diet plan.
If you want to lose weight fast, healthy and permanently, you need to follow the tips below.
Maintain a balanced diet
The reason why many people are overweight is partly due to an unbalanced diet. If you eat too much from one food group, you won't be able to get the vitamins and nutrients that your body need.
A balanced diet is composed of protein, dairy food, a little bit of fat from healthy oil, fruit and vegetables, and good carbohydrates -- at least 5 portions every day. Many professionals suggest a diet that is composed of mostly carbohydrate, moderate protein intake, and a little bit of fat.
However, there are many diets espousing a huge amount of protein intake and a dramatic decrease in carbohydrates. Before you apply such diets to your daily routine, you need to talk with a physician first. This high-protein diet may not be ideal for some people, such as those with kidney disease.
Increase servings of fruit and vegetables
Fruits and vegetables are good sources of vitamins and minerals that our body need. Such food supplies us with vitamin A that is good for our eyes, vitamin C that boosts our immune system, beta-carotene that helps protects our body from the damage of free radicals, and nutrients.
Most fruits and vegetables are high in fiber and low calorie, so they also help clean our colon and make us feel fuller. Canned fruits and vegetables are acceptable; however, there is no substitute for the real thing.
Stay away from junk food and sugar-loaded drinks
Try eliminating junk food and soda from your diet for a week or two, and you will surely feel and see the difference. Maybe the reason why it is called junk food is due to its poor nutritional value. Try looking at a junk food's label, not only is it full of saturated fat, but also usually high in salt or sugar, or both.
Aside from water, most of the things you drink are also loaded with calories. Soda and sweetened fruit juices are mainly sugar. Thus, no matter how little you eat, but if you still drink lots of soda and sweetened beverages, you will still continue to gain weight.
Don't skip breakfast
Even if you are in a hurry or late for work or school, you need to grab a bite. It would be better if your breakfast is healthy – probably an apple, oatmeal and a glass of nonfat milk.
If you miss breakfast, you most probably will feel hungrier the rest of the day. In order for our body function properly, we need energy from the food we eat. If you skip breakfast, or a meal or two, your body's metabolism will slow down to compensate for the lack of energy supply.
More often than not, people who skip meals, particularly the first meal of the day, will binge later in the day. So, even if you skipped breakfast, you will have a tendency to eat a lot during lunch or dinner.
Start exercising
Many of us spend an extended number of hours in our offices. We get stuck sitting down in front of the computer for more than eight hours. When we get home, we spend another hour or two to check e-mails and chat with friends. Thus, we don't expend most of the calories from the food we eat and those excess calories go straight to our belly, arms and thighs.
If you want to increase your metabolism, you must start exercising. Brisk walking is a good way to start your exercise routine. If you do not have time to go to the gym, you need to find ways to increase your activities. Try sports activities that you will enjoy – boxing, badminton, or spelunking. There are many to fat burning activities to choose from.
The tips above will not let you lose 10 pounds overnight. However, in the long run, such changes will help you become healthier and fitter. The weight loss you will experience will be more permanent.
About The Author
Dr Nathalie Fiset is a family doctor and a certified hypnotherapist. For more information go to: http://www.reachyouridealweight.com http://www.aperfectharmony.com or http://www.a-1hypnosis.com.
Thursday, December 4, 2008
Best Ways To Lower Cholesterol Naturally
Best Ways To Lower Cholesterol Naturally
By Expert Author: Kathryn Whittaker
If you want to stay fit and healthy, you should keep an eye on your cholesterol intake. There are natural ways of lowering cholesterol if it is out of control. The first natural way is by taking your diet seriously. There are also dietary supplements that will help you lower your cholesterol. For diets high in saturated fats, eating more fiber rich foods may help decrease your cholesterol level.
This is a great place to start in getting your body healthy and in shape. The natural ways of lowering cholesterol are easy to maintain as long as you are patient and willing to follow a few rules.
Eat more vegetables and vegetable oils. Increase your intake of plant sterols in your body through yogurts, fortified margarines, salad dressings, cream cheese. This will also increase your phytostanols. Plant sterols are also available in supplement form. Although not hard to find, they can be a little pricey, but ultimately an easy, effective, and convenient natural way to lower cholesterol.
Lestrin is also a plant sterol available in supplements which is made available in pharmacies, stores, independent chemists and health food stores. People have claimed that garlic and nuts have no effect in lowering cholesterol, but there is also a percentage that proves they help reduce cholesterol in our body.
Low in saturated fats, nuts, especially walnuts are particularly helpful for reducing cholesterol more than expected. This may be a high-fat food, but it is rich in monosaturated and polyunsaturated fat. Scientists have shown that these supplements contain plant proteins which affect cholesterol levels.
Omega 3 fatty acids help lower your cholesterol easily. Fish oil supplements are suitable and effective to increase the good cholesterol especially stable fish oil. This does a better job than the ordinary fish oil we find in the market.
Red yeast rice is known to be the most effective way to fight LDL. This is considered the best dietary agent of it all. Red yeast rice is available in the form of cholestin which is a dietary supplement. In recent studies, it has been proven that cholestin has lowered cholesterol effectively as statins. This is so because cholestin contains an amount of natural statin which helps prevent the increase in cholesterol.
Fresh fish is the best delicacy for the summer season and the best thing is that it can help in lowering cholesterol magnificently.
If you are suffering from high cholesterol, you should first consult your primary care physician before making any changes in your diet.
About the Author/Author Bio
Kathryn Whittaker has an interest in Health related topics. To find out how you can lower high cholesterol please visit this Lowering Cholesterol site.
Article Source: http://www.articlesphere.com/Article/Best-Ways-To-Lower-Cholesterol-Naturally/20366
By Expert Author: Kathryn Whittaker
If you want to stay fit and healthy, you should keep an eye on your cholesterol intake. There are natural ways of lowering cholesterol if it is out of control. The first natural way is by taking your diet seriously. There are also dietary supplements that will help you lower your cholesterol. For diets high in saturated fats, eating more fiber rich foods may help decrease your cholesterol level.
This is a great place to start in getting your body healthy and in shape. The natural ways of lowering cholesterol are easy to maintain as long as you are patient and willing to follow a few rules.
Eat more vegetables and vegetable oils. Increase your intake of plant sterols in your body through yogurts, fortified margarines, salad dressings, cream cheese. This will also increase your phytostanols. Plant sterols are also available in supplement form. Although not hard to find, they can be a little pricey, but ultimately an easy, effective, and convenient natural way to lower cholesterol.
Lestrin is also a plant sterol available in supplements which is made available in pharmacies, stores, independent chemists and health food stores. People have claimed that garlic and nuts have no effect in lowering cholesterol, but there is also a percentage that proves they help reduce cholesterol in our body.
Low in saturated fats, nuts, especially walnuts are particularly helpful for reducing cholesterol more than expected. This may be a high-fat food, but it is rich in monosaturated and polyunsaturated fat. Scientists have shown that these supplements contain plant proteins which affect cholesterol levels.
Omega 3 fatty acids help lower your cholesterol easily. Fish oil supplements are suitable and effective to increase the good cholesterol especially stable fish oil. This does a better job than the ordinary fish oil we find in the market.
Red yeast rice is known to be the most effective way to fight LDL. This is considered the best dietary agent of it all. Red yeast rice is available in the form of cholestin which is a dietary supplement. In recent studies, it has been proven that cholestin has lowered cholesterol effectively as statins. This is so because cholestin contains an amount of natural statin which helps prevent the increase in cholesterol.
Fresh fish is the best delicacy for the summer season and the best thing is that it can help in lowering cholesterol magnificently.
If you are suffering from high cholesterol, you should first consult your primary care physician before making any changes in your diet.
About the Author/Author Bio
Kathryn Whittaker has an interest in Health related topics. To find out how you can lower high cholesterol please visit this Lowering Cholesterol site.
Article Source: http://www.articlesphere.com/Article/Best-Ways-To-Lower-Cholesterol-Naturally/20366
Monday, December 1, 2008
Healthy Eating Begins at the Supermarket
Healthy Eating Begins at the Supermarket
The typical American consumer hits the grocery store at least twice a week. Why, then, does it feel like we never have anything to eat at home? Follow the advice below to make sure you not only have a well-stocked pantry for healthful eating, but are buying the right products at the right time in the right way.
You'll notice, by the way, that many of the tips below have you looking at a food product's nutrition label and ingredients list for information. If you haven't become expert at this, time to study up. Go straight to the source -- the U.S. Food and Drug Administration -- via the Internet at www.fda.gov, put "nutrition facts" into the search line, then click on "go" for a full menu of food-labeling information.
1. Rule number one: Buy fresh food! There is no simpler, no easier, no plainer measure of the healthiness of your food than whether it comes in boxes and cans or is fresh from the farm or the fields. If more than half your groceries are prepared foods, then you need to evolve your cooking and eating habits back to the healthy side by picking up more fresh vegetables, fruits, seafood, juices, and dairy.
2. Shop the perimeter of the store. That's where all the fresh foods are. The less you find yourself in the central aisles of the grocery store, the healthier your shopping trip will be. Make it a habit -- work the perimeter of the store for the bulk of your groceries, then dip into the aisles for staples that you know you need.
3. Think of the departments (dairy, produce, meat, and so on) as separate stores within the supermarket. You wouldn't shop at every store at a mall the same way, would you? You know better than to idly browse through a jewelry store, don't you? So apply the same approach to the grocery store. Target the sections that are safe to browse through -- the produce section, primarily -- and steer clear of the dangerous sections (the candy, ice cream, and potato chip aisles).
4. Shop with a list. Organize your shopping list based on the tip above -- that is, by the sections of the store. This will have you out of the supermarket at the speed of light. If you're a woman, consider getting your husband or son to do the food shopping, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University's Sargent College. The latest survey from the Food Marketing Institute shows that compared to women, men are more likely to buy only what's on the grocery list. But shopping with a list has benefits beyond speed and spending. By lashing yourself to the discipline of a well-planned shopping list, you can resist the seductive call of aisle upon aisle of junk food, thereby saving your home, your family, and yourself from an overload of empty calories.
5. Food-shop with a full stomach. We're sure you've heard this one before, but it's worth repeating. Walking through the grocery store with your tummy growling can make you vulnerable to buying anything that isn't moving, says Blake. If you can't arrange to shop shortly after a meal, be sure to eat an apple and drink a large glass of water before heading into the store.
6. Buy a few days before ripe. There's no point in trying to buy fresh vegetables and fruits for your family if the bananas turn brown and the peaches mushy two days after you get them home. Buy fruit that's still a day or two behind ripeness. It will still be hard to the touch; bananas will be green. Feel carefully for bruises on apples, check expiration dates on bagged produce, and stay away from potatoes or onions that have started to sprout. If the produce on the shelves looks a bit beyond its peak, don't walk away; ask to speak to the produce manager. Chances are, there's a fresh shipment in the back just waiting to be put out on store shelves. For a real taste treat, if you're going to eat them within the next couple of days, pick up a bunch of vine-ripened tomatoes. There's just no comparison.
7. Buy in season. Sure, it's tempting to buy strawberries in December, and once in a while that's fine. But fresh fruit and vegetables are best when purchased in season, meaning they've come from relatively close to home. They often cost less, are tastier, and have less risk of pathogens such as E. coli.
8. Buy organic whenever possible. Sure, it costs a few dollars more. But a study in the Journal of Agricultural and Food Chemistry found that organically grown fruits and vegetables contain higher levels of cancer-fighting antioxidants than conventionally produced foods. However, if organic is too pricey for you, don't worry; organic or not, fruits and veggies are key to a healthy larder.
9. Buy frozen. Frozen fruits and vegetables are often flash frozen at the source, locking in nutrients in a way fresh or canned can't compete with. Stock your freezer with bags of frozen vegetables and fruits. You can toss the veggies into soups and stews, microwave them for a side dish with dinners, or thaw them at room temperature and dip them into low-fat salad dressing for snacks. Use the fruits for desserts, smoothies, and as ice cream and yogurt toppings.
10. Stock up on canned tomato products. Here's one major exception to the "fresher is better" rule. Studies find that tomato sauces and crushed and stewed tomatoes have higher amounts of the antioxidant lycopene than fresh, because they're concentrated. Canned tomatoes are a godsend when it comes to quick dinners in the kitchen. Warm up a can with some crushed garlic for a chunky pasta sauce; pour a can over chicken breasts and simmer in the crock pot; add to stews and sauces for flavor and extra nutrients.
11. Stock up on canned beans. Although they may have a bit more sodium than we like, that's easy enough to get rid of with a good rinse in the sink. Beans can be mixed with brown rice, added to soups and stews, pureed with onions and garlic into hummus for dipping, or served over pasta for a traditional pasta e fagioli. In fact, all the hype about pasta raising blood sugar really comes down to this: What are you putting on your pasta? The soluble fiber in beans lowers blood sugar and insulin, making the combination of pasta and beans a healthful -- as well as delicious -- dish.
Important Ingredients
12. Spend some time in the condiment aisle. With the following basic ingredients you have the underpinnings for wonderful sauces, low-fat marinades, and low-salt flavorings. These delightful flavorings enable you to stay away from the less-healthy condiment items, such as mayonnaise, butter, stick margarine, creamy salad dressings, and so on: flavored ketchups and barbecue sauces (look for sugar-free varieties), horseradish, mustards, flavored vinegars, extra-virgin olive oil, jarred bruschetta and pesto sauces (luscious spooned atop salmon and baked), capers, jarred olives, sun-dried tomatoes, jarred spaghetti sauce, anchovies, roasted red peppers, Worcestershire sauce, chili sauce, hot pepper sauce, soy sauce, sesame oil, walnut oil, teriyaki sauce, jarred salsas, and various kinds of marmalades.
13. Try some of the new whole grain alternatives. Today you can find wonderful whole grain pastas and couscous, instant brown rice that cooks up in 10 minutes instead of the old 50, even whole grain crackers. Hodgson Mills makes a delicious whole wheat pasta with flaxseeds. It really tastes great, and you can scarcely do any better when it comes to nutrition. While you're at it, pick up a bag of whole wheat flour to replace the white stuff in your canister.
14. Choose prepared foods with short ingredient lists. We don't expect you to cut out prepared foods entirely. Just remember: The shorter the ingredient list, the healthier the food usually is. Of course, if the ingredients are sugar and butter, put the item back on the shelf.
15. Reject foods and drinks made with corn syrup. Corn syrup is a calorie-dense, nutritionally empty sweetener perhaps even worse than refined sugar. A shocking number of foods and drinks are thick with it, including such apparently healthy foods as fruit juices, premade spaghetti sauces, and even bread. Some experts argue that corn syrup is one of the main causes of America's obesity problem. If a food has corn syrup in its first four ingredients, then it lacks the wholesomeness and healthiness you want.
16. Look for fiber. You want at least 1 to 2 grams of fiber for every 100 calories you consume.
17. If partially hydrogenated oil, or trans fats are listed on the label, step away from the box and nobody will get hurt.
18. Pick up a jar of dried shiitake mushrooms. They may look weird, but toss them in some hot water for half an hour and you have a meaty, healthy addition to soups, stews, and sauces, not to mention a unique filling for tarts and omelets. Plus, they keep forever.
19. Whenever you find yourself reaching for a package of ground meat, switch over to the poultry section instead and pick up ground turkey, ground chicken, or soy crumbles. Works just as well as ground beef for meatballs, meat loaf, or chili. This little substitution can cut more than 30 percent of the calories and at least half of the fat and saturated fat in a three-ounce serving, says Blake. When it's smothered in a zesty tomato sauce or flavored with seasonings, you'll never be able to tell the difference. If you're feeling a little gun-shy about abandoning the beef, use half turkey and half lean beef, or half soy crumbles and half beef.
20. Choose strong cheeses. Instead of American, cheddar, or Swiss, pick up feta, fresh Parmigiano-Reggiano, or a soft goat cheese. These strongly flavored cheeses will satisfy your yen for cheese without damaging your waistline, says Blake.
21. Buy macadamia nut oil. It has more good-for-you monounsaturated fats than any other oil in the world and a higher smoke point than olive oil, so there's no trans fatty acid formation when you cook. It makes any dish you make heart-healthier, says Fred Pescatore, M.D., author of The Hamptons Diet.
22. Confirm that a wheat bread is whole wheat. Some of the folks selling bread are trying to pull the wool (or is it wheat chaff?) over your eyes. Sure, a wheat bread is made from wheat. But if the first ingredient is refined wheat flour, then it's made from the same wheat as white bread -- which means, stripped of fiber and nutrients, and in some cases, dyed brown for a fake healthy appearance. What you're really looking for are the words "whole wheat." That's the stuff with minimum refining and maximum beneficial nutrients.
23. Buy plain yogurt and flavor it at home. Pre-flavored yogurts have oodles of sugars that destroy any healthy benefits they once had. If you add a teaspoon of all-fruit jam at home, it'll still taste yummy, you'll consume far fewer useless calories, and you'll save lots of money.
24. Buy healthy add-ins for plain cereals. These include raisins, fresh berries, dried berries, almond slivers, pumpkin seeds, sesame sticks, and bananas. The best breakfast-cereal strategy is to buy unsweetened cereals and then add in your favorite flavors. That helps you bypass all the empty sugary calories -- and lets you enjoy the cereal more. For ease, keep a wide-mouth, well-sealed jar on your counter with shelf-stable ingredients for quick mix-ins. Keep a scoop and ziplock bags handy, and you've got a handy, nutritious meal or snack for home or on the go.
25. Read juice labels carefully. Orange juice, although quite healthy, often has 20 grams of sugar in the average 8-ounce glass. Instead, try guava juice. It has three times more vitamin C, and is loaded with potassium (a great blood pressure regulator) and beta-carotene.
The typical American consumer hits the grocery store at least twice a week. Why, then, does it feel like we never have anything to eat at home? Follow the advice below to make sure you not only have a well-stocked pantry for healthful eating, but are buying the right products at the right time in the right way.
You'll notice, by the way, that many of the tips below have you looking at a food product's nutrition label and ingredients list for information. If you haven't become expert at this, time to study up. Go straight to the source -- the U.S. Food and Drug Administration -- via the Internet at www.fda.gov, put "nutrition facts" into the search line, then click on "go" for a full menu of food-labeling information.
1. Rule number one: Buy fresh food! There is no simpler, no easier, no plainer measure of the healthiness of your food than whether it comes in boxes and cans or is fresh from the farm or the fields. If more than half your groceries are prepared foods, then you need to evolve your cooking and eating habits back to the healthy side by picking up more fresh vegetables, fruits, seafood, juices, and dairy.
2. Shop the perimeter of the store. That's where all the fresh foods are. The less you find yourself in the central aisles of the grocery store, the healthier your shopping trip will be. Make it a habit -- work the perimeter of the store for the bulk of your groceries, then dip into the aisles for staples that you know you need.
3. Think of the departments (dairy, produce, meat, and so on) as separate stores within the supermarket. You wouldn't shop at every store at a mall the same way, would you? You know better than to idly browse through a jewelry store, don't you? So apply the same approach to the grocery store. Target the sections that are safe to browse through -- the produce section, primarily -- and steer clear of the dangerous sections (the candy, ice cream, and potato chip aisles).
4. Shop with a list. Organize your shopping list based on the tip above -- that is, by the sections of the store. This will have you out of the supermarket at the speed of light. If you're a woman, consider getting your husband or son to do the food shopping, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University's Sargent College. The latest survey from the Food Marketing Institute shows that compared to women, men are more likely to buy only what's on the grocery list. But shopping with a list has benefits beyond speed and spending. By lashing yourself to the discipline of a well-planned shopping list, you can resist the seductive call of aisle upon aisle of junk food, thereby saving your home, your family, and yourself from an overload of empty calories.
5. Food-shop with a full stomach. We're sure you've heard this one before, but it's worth repeating. Walking through the grocery store with your tummy growling can make you vulnerable to buying anything that isn't moving, says Blake. If you can't arrange to shop shortly after a meal, be sure to eat an apple and drink a large glass of water before heading into the store.
6. Buy a few days before ripe. There's no point in trying to buy fresh vegetables and fruits for your family if the bananas turn brown and the peaches mushy two days after you get them home. Buy fruit that's still a day or two behind ripeness. It will still be hard to the touch; bananas will be green. Feel carefully for bruises on apples, check expiration dates on bagged produce, and stay away from potatoes or onions that have started to sprout. If the produce on the shelves looks a bit beyond its peak, don't walk away; ask to speak to the produce manager. Chances are, there's a fresh shipment in the back just waiting to be put out on store shelves. For a real taste treat, if you're going to eat them within the next couple of days, pick up a bunch of vine-ripened tomatoes. There's just no comparison.
7. Buy in season. Sure, it's tempting to buy strawberries in December, and once in a while that's fine. But fresh fruit and vegetables are best when purchased in season, meaning they've come from relatively close to home. They often cost less, are tastier, and have less risk of pathogens such as E. coli.
8. Buy organic whenever possible. Sure, it costs a few dollars more. But a study in the Journal of Agricultural and Food Chemistry found that organically grown fruits and vegetables contain higher levels of cancer-fighting antioxidants than conventionally produced foods. However, if organic is too pricey for you, don't worry; organic or not, fruits and veggies are key to a healthy larder.
9. Buy frozen. Frozen fruits and vegetables are often flash frozen at the source, locking in nutrients in a way fresh or canned can't compete with. Stock your freezer with bags of frozen vegetables and fruits. You can toss the veggies into soups and stews, microwave them for a side dish with dinners, or thaw them at room temperature and dip them into low-fat salad dressing for snacks. Use the fruits for desserts, smoothies, and as ice cream and yogurt toppings.
10. Stock up on canned tomato products. Here's one major exception to the "fresher is better" rule. Studies find that tomato sauces and crushed and stewed tomatoes have higher amounts of the antioxidant lycopene than fresh, because they're concentrated. Canned tomatoes are a godsend when it comes to quick dinners in the kitchen. Warm up a can with some crushed garlic for a chunky pasta sauce; pour a can over chicken breasts and simmer in the crock pot; add to stews and sauces for flavor and extra nutrients.
11. Stock up on canned beans. Although they may have a bit more sodium than we like, that's easy enough to get rid of with a good rinse in the sink. Beans can be mixed with brown rice, added to soups and stews, pureed with onions and garlic into hummus for dipping, or served over pasta for a traditional pasta e fagioli. In fact, all the hype about pasta raising blood sugar really comes down to this: What are you putting on your pasta? The soluble fiber in beans lowers blood sugar and insulin, making the combination of pasta and beans a healthful -- as well as delicious -- dish.
Important Ingredients
12. Spend some time in the condiment aisle. With the following basic ingredients you have the underpinnings for wonderful sauces, low-fat marinades, and low-salt flavorings. These delightful flavorings enable you to stay away from the less-healthy condiment items, such as mayonnaise, butter, stick margarine, creamy salad dressings, and so on: flavored ketchups and barbecue sauces (look for sugar-free varieties), horseradish, mustards, flavored vinegars, extra-virgin olive oil, jarred bruschetta and pesto sauces (luscious spooned atop salmon and baked), capers, jarred olives, sun-dried tomatoes, jarred spaghetti sauce, anchovies, roasted red peppers, Worcestershire sauce, chili sauce, hot pepper sauce, soy sauce, sesame oil, walnut oil, teriyaki sauce, jarred salsas, and various kinds of marmalades.
13. Try some of the new whole grain alternatives. Today you can find wonderful whole grain pastas and couscous, instant brown rice that cooks up in 10 minutes instead of the old 50, even whole grain crackers. Hodgson Mills makes a delicious whole wheat pasta with flaxseeds. It really tastes great, and you can scarcely do any better when it comes to nutrition. While you're at it, pick up a bag of whole wheat flour to replace the white stuff in your canister.
14. Choose prepared foods with short ingredient lists. We don't expect you to cut out prepared foods entirely. Just remember: The shorter the ingredient list, the healthier the food usually is. Of course, if the ingredients are sugar and butter, put the item back on the shelf.
15. Reject foods and drinks made with corn syrup. Corn syrup is a calorie-dense, nutritionally empty sweetener perhaps even worse than refined sugar. A shocking number of foods and drinks are thick with it, including such apparently healthy foods as fruit juices, premade spaghetti sauces, and even bread. Some experts argue that corn syrup is one of the main causes of America's obesity problem. If a food has corn syrup in its first four ingredients, then it lacks the wholesomeness and healthiness you want.
16. Look for fiber. You want at least 1 to 2 grams of fiber for every 100 calories you consume.
17. If partially hydrogenated oil, or trans fats are listed on the label, step away from the box and nobody will get hurt.
18. Pick up a jar of dried shiitake mushrooms. They may look weird, but toss them in some hot water for half an hour and you have a meaty, healthy addition to soups, stews, and sauces, not to mention a unique filling for tarts and omelets. Plus, they keep forever.
19. Whenever you find yourself reaching for a package of ground meat, switch over to the poultry section instead and pick up ground turkey, ground chicken, or soy crumbles. Works just as well as ground beef for meatballs, meat loaf, or chili. This little substitution can cut more than 30 percent of the calories and at least half of the fat and saturated fat in a three-ounce serving, says Blake. When it's smothered in a zesty tomato sauce or flavored with seasonings, you'll never be able to tell the difference. If you're feeling a little gun-shy about abandoning the beef, use half turkey and half lean beef, or half soy crumbles and half beef.
20. Choose strong cheeses. Instead of American, cheddar, or Swiss, pick up feta, fresh Parmigiano-Reggiano, or a soft goat cheese. These strongly flavored cheeses will satisfy your yen for cheese without damaging your waistline, says Blake.
21. Buy macadamia nut oil. It has more good-for-you monounsaturated fats than any other oil in the world and a higher smoke point than olive oil, so there's no trans fatty acid formation when you cook. It makes any dish you make heart-healthier, says Fred Pescatore, M.D., author of The Hamptons Diet.
22. Confirm that a wheat bread is whole wheat. Some of the folks selling bread are trying to pull the wool (or is it wheat chaff?) over your eyes. Sure, a wheat bread is made from wheat. But if the first ingredient is refined wheat flour, then it's made from the same wheat as white bread -- which means, stripped of fiber and nutrients, and in some cases, dyed brown for a fake healthy appearance. What you're really looking for are the words "whole wheat." That's the stuff with minimum refining and maximum beneficial nutrients.
23. Buy plain yogurt and flavor it at home. Pre-flavored yogurts have oodles of sugars that destroy any healthy benefits they once had. If you add a teaspoon of all-fruit jam at home, it'll still taste yummy, you'll consume far fewer useless calories, and you'll save lots of money.
24. Buy healthy add-ins for plain cereals. These include raisins, fresh berries, dried berries, almond slivers, pumpkin seeds, sesame sticks, and bananas. The best breakfast-cereal strategy is to buy unsweetened cereals and then add in your favorite flavors. That helps you bypass all the empty sugary calories -- and lets you enjoy the cereal more. For ease, keep a wide-mouth, well-sealed jar on your counter with shelf-stable ingredients for quick mix-ins. Keep a scoop and ziplock bags handy, and you've got a handy, nutritious meal or snack for home or on the go.
25. Read juice labels carefully. Orange juice, although quite healthy, often has 20 grams of sugar in the average 8-ounce glass. Instead, try guava juice. It has three times more vitamin C, and is loaded with potassium (a great blood pressure regulator) and beta-carotene.
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