10 Foods That Make You Look Good And Feel Better

The self-care section offers hundreds of products with thousands of promises—all of which are skin deep. A more beneficial style solution might be hiding in foods you typically overlook. That's where you'll find the nutrients that will not only make you look better, but also have endless health benefits that will make you feel better. Call it the "natural" approach or a cheaper solution, but it might be the best way to creating a healthier body both inside and out.

Beauty Benefit – Glowing Skin: Apply plain yogurt to the face as a mask. Greek style works best because it is thicker and won’t drip. Allow to sit for 10 minutes and wash off with warm water. Yogurt contains lactic acid, which gently dissolves dead skin cells, smoothes the skin and brightens pigmentation over time. An anti-bacterial and anti-fungal, it’s also helpful in clearing up acne and blemishes. After the mask, skin will feel smooth and look refreshed.

Body Benefit – Probiotic Powerhouse: Yogurt’s claim to fame is that it contains probiotics, or good bacteria. Probiotics help break down foods to enable better digestion and detoxification, and they help in the absorption of vitamins and minerals. All that, leads to a healthier, more beautiful you. And, yogurt is high in protein and calcium, and therefore good for teeth and bone health.

Beauty Benefit – Eye Depuffer: Steep two green tea bags and allow to cool, or place them in the refrigerator until cold. Apply one on each eye, resting on the lid and the under eye area for 10 minutes. The tannins in the tea are proven to help correct discoloration and the antioxidant EGCC has been shown to reduce puffiness and swelling. The caffeine works to tighten the skin temporarily for a more youthful look.

Body Benefits – Free-radical Fighter: The benefits of drinking green tea are numerous. Green Tea is very high in antioxidants, which protect our body from free-radical damage, responsible for many unwelcome signs of aging. Research also shows that it also aids in weight loss by speeding up the metabolism and fat oxidation. Studies show it’s also linked to cancer prevention. So drink up!

Beauty Benefits – Nail brightener: Squeeze 1 lemon into a small bowl and dilute with equal parts water. Directly soak fingers or toe nails in the solution or brush it on with a cotton ball. Afterwards, massage olive oil into the nails and cuticles to avoid drying. Natural acids will help lift superficial staining and can kill bacteria and fungus. Do this every other day until the discoloration has lightened.

Body Benefits – Detoxifier: Drinking a glass of water with the juice of one lemon added, daily, is a great blood purifier and helps the body detox and remove impurities. Lemon water has also freshens and improves breath for bad-breath sufferers.

Beauty Benefits – Skin Healer and Firmer: Fill a hot bath with dried, packaged seaweed from the local health food store. The high mineral content in the ocean veggies is shown to help improve numerous skin conditions, such as excessive dryness, eczema and acne. Soak in the bath for about 30-45 minutes to reap the full benefits. Also, because seaweed is highly effective in drawing out toxins, it’s believed to help tighten the skin and ward away cellulite! Be sure to drink a lot of water after taking a seaweed bath.

Body Benefits – Disease Resistance: Seaweed or sea vegetables have been argued to contain more vitamins and minerals than any other single food. They pack a serious nutritional punch, are a valuable source of iodine and therefore have a myriad of body benefits, including promoting healthy thyroid function. Research has also shown various sea plants to be anti-inflammatory, anti-cancer, and antiviral. Some studies reveal that eating seaweed promotes strong nails, hair and skin.

Beauty Benefits – Hair and Skin Nourisher: Massage a small amount of the oil, which is high in essential fatty acids, into the ends of the hair to prevent strengthens hair, add shine to dryness and prevent split ends. For dry or mature skin, the oil can be applied directly to the face after cleansing and used as a moisturizer to improve the appearance of fine lines. The high concentration of fatty acids and Omega 3 oils add elasticity to hair, skin and nails and therefore nourish and protect.

Body Benefits – Nourish Hair and Skin from Within: Splash onto a salad or blend into a smoothie, the high concentration of Omega 3s deliver lots of body/beauty benefits. When taken internally, studies have also shown that it can halt stress related hair loss as well as moisturize the skin and hair from the inside out.

Beauty Benefits – Scalp and Skin Clarifier: Dilute 1 part apple cider vinegar to about 4 parts water. Rinse hair with this in the shower. The natural acids will help to strip away excess hair product and oil, as well as bring back body, shine and luster. The cleansing properties are believed by many to unblock the hair follicles and prevent hair loss. When diluted and used on the skin as a toner, or in a bath, it helps restore proper pH balance to the skin and fights blemishes and breakouts.

Body Benefits – Anti-acne: When taken internally, there is a lot of anecdotal evidence that claims it clears acne from within. It’s advised to take a tablespoon a day mixed with a glass of water, through a straw as not to breakdown tooth enamel. It’s also believed to re-balance the body’s pH and have and regulate blood sugar levels.

Beauty Benefits – Teeth Whitener: Mash a strawberry and massage the pulp onto teeth several times a day. The alpha hydroxyl acid in strawberries is gentle on teeth, but highly effective at lightening stains caused by food and beverages, and also polishing the teeth.

Body Benefits – When snacked on, strawberries are a great source of Vitamin C and high in antioxidants. They are also low on the glycemic index, so are a great sweet treat to have that won’t spike blood sugar. Interestingly, studies have found that strawberries have compounds that can prevent stomach ulcers by strengthening the stomach lining and calming inflammation.

Beauty Benefits – Eyelash Lengthener: Use nightly to remove makeup and you will notice thicker, fuller lashes. You can also brush the oil onto the lashes, just along the upper lash-line, using an eye shadow or eyeliner brush. The essential fatty acids condition and encourage shinier, lusher lashes.

Body Benefits – Gets things going: A teaspoon a day of castor oil has been shown to relieve constipation and activating the bowels. Healthy bowel movements are essential to a healthy body and clear eyes and skin. When we don’t regularly have them, our body is not effectively getting rid of waste. Trapped waste often looks for alternative exit strategies and tries to exit through the skin, also a detox organ, which can lead to rashes, breakouts and inflammation.

Body Benefits – Speedier Metabolism: Recent research has shown that cinnamon helps lower blood sugar and cholesterol and aid in weight loss. Cinnamon is considered to be thermogenic, in other words it generates heat that burns fat.

Beauty Benefits – Softer Skin: Mash a banana and massage onto legs and underarms while in the shower. It softens the hair and skin and when used as a pre-shave moisturizer, it helps to prevent razor burn. The emollients in bananas relieve dry skin, leaving it incredibly supple, silky and soft. Some native remedies involve gently rubbing the inside of a banana peel on mosquito bites and dry patches for relief of itch and irritation.

Body Benefits – Energy Boosters: Bananas are rich in vitamin B6, potassium and folic acid. B6 and potassium provide energy and deliver oxygen to the brain so you are literally and figuratively quicker on your feet. The tryptophan acids in the fruit stimulate the production of serotonin, the happy hormone, and also boost mood and relieve depression. The folate is essential for healthy cell division, key to a youthful appearance.

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What Is a Lecithin Smoothie?

Lecithin smoothies are a type of dietary supplement that contain a lipid material called lecithin granules. These granules come in a powder variety that, like whey protein, can be added to smoothies made of fruits and other ingredients. While proponents of lecithin claim that it can cause a variety of different health benefits – such as weight loss or improved cardiovascular health – none of the benefits have been supported by science. For best results, talk to your doctor before adding lecithin smoothies to your diet.

Lecithin is a type of lipid material composed of inositol and choline. According to the Vanderbilt University website, lecithin is a major component of cell membranes and can be found in all types of living cells. In addition to pills and smoothies, lecithin can be consumed by following a diet rich in foods such as soybeans, grains, egg yolk, fish, yeast, legumes and peanuts.

Lecithin smoothies and shakes can be made by adding a tablespoon of lecithin powder to a blended mixture of fruits, milk, peanut butter and other ingredients. Like other types of smoothies, you can add and mix different ingredients depending on the specific flavor and health benefits you desire. For example, for a nutritious, low-calorie smoothie, blend a tablespoon of lecithin powder with low-fat milk and blueberries.

Each tablespoon of lecithin contains roughly 1,700 milligrams of phosphatidyl choline, 1,000 milligrams of phosphatidyl inositil and 2,200 milligrams of linoleic acid, according to the Lecithin Guide website. Of these three constituents, linoleic acid is the most documented for its health benefits as an omega-6 essential fatty acid. Like other essential fatty acids, it plays an important role in maintaining bodily functions, such as hair growth, bone health, skin growth, metabolism, reproductive health and brain function. Additionally, lecithin powder contains 4 grams of protein and 50 calories per tablespoon, according to the Augason Farms website.

According to Vanderbilt University, phosphatidyl choline is one of the principle types of phospholipids found in living cells. As the lecithin from your smoothie enters the body, it is broken down into a substance called choline. Diets that are deficient in choline have been linked to a variety of different health defects, such as liver damage, according to the Oregon State University website. Additionally, choline deficiencies may result in hepatic morphologic and hepaptic aminotransferase abnormalities, according to a study published in a 2001 issue of the “Journal of Parenteral and Enteral Nutrition.” While more data are required to make a definitive claim, it is possible that a moderate amount of lecithin from dietary or supplemental sources may prevent these types of conditions.

Article reviewed by Knuckles Last updated on: Feb 24, 2012

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What Is a Rare Deep Sea Plant to Lower Cholesterol?

 If you are looking for a way to lower your cholesterol, you have made a wise decision that will improve your overall health. When you have high cholesterol, it makes it more difficult for blood to move through your arteries, which puts you at an increased risk for heart attack or stroke. Ecklonia cava is a brown algae that grows deep in the ocean and may have a cholesterol-lowering effect. Though rare, the plant is gaining in popularity as a potential for lowering cholesterol levels. Once you know more, you can speak with your doctor about whether it has a potential benefit for you.

When you have high cholesterol, fatty deposits can form in your arteries, which makes it difficult for adequate amounts of blood to flow throughout your body, including to your heart and brain. Lack of blood flow can increase your risk for heart disease and stroke. An unhealthy diet and a sedentary lifestyle increase your risk for developing high cholesterol. Eating a diet rich in fruits, vegetables and whole grains can help you lower your total cholesterol level and help protect your health.

Ecklonia cava, which is often marketed under the name Seanol, is a brown algae that grows deep in the ocean. The plant contains beneficial polyphenols, which are substances that promote good health. Ecklonia cava contains a specific type of polyphenol called phlorotannins. These phlorotannins might help lower your cholesterol level. According to a 2006 study published in "Food Science and Technology International," ecklonia cava extract has the potential to reduce lipid peroxidation, which might help you achieve a healthy cholesterol level.

Polyphenols are also available in many common and easy-to-find fruits and vegetables. Because ecklonia cava is rare, it might be more convenient and affordable to get polyphenols from other plant sources. Brightly colored fruits and vegetables, such as tomatoes, berries, carrots and squash, are also packed with fiber, which can help you lower your cholesterol as well.

Ecklonia cava is available in extract form, but do not take it without speaking with your doctor first. Tell your doctor about any other supplements, vitamins or medications you take before you use ecklonia cava. Exercise and a healthy diet have been shown to be the most effective way to lower your cholesterol. Work with your doctor to develop a treatment plan that will benefit you the most. If you do opt to use ecklonia cava, look for it in reputable health food stores to ensure that you are getting the safest product possible.

Article reviewed by J. Betherman Last updated on: Feb 1, 2012

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What Is High Delivery Acidophilus?

Acidophilus is a good bacteria used to treat a variety of conditions. High Delivery Acidophilus is a specific product and acidophilus supplement in capsule form. Acidophilus supplements are generally safe, according to the University of Maryland Medical Center. However, consult your doctor about taking acidophilus supplements as there are potential side effects.

Acidophilus -- also called Lactobacillus acidophilus -- is a group of bacteria that usually resides in the small intestine and vagina. It is also called intestinal floral. Acidophilus bacteria are naturally in foods like soy products and yogurt. Acidophilus supplements are called probiotics; they are healthy germs that help digestion. Probiotics also balance out yeast growth; this reduces your risk of developing problems relating to yeast overgrowth, such as diarrhea and a vaginal yeast infection. Manufactures claim the High Delivery Acidophilus supplements contain 14 billion live bacteria from eight cultures. Acidophilus supplements may replenish good intestinal flora killed by antibiotics.

There have not been studies specifically on the High Delivery Acidophilus product, but research indicates some benefit for bacterial vaginosis and traveler's diarrhea, according to the Mayo Clinic. Bacterial vaginosis is infection in the vagina. Several trials have suggest that acidophilus may be beneficial for this common infection. Research suggests that eating yogurt with acidophilus cultures and using vaginal suppositories with acidophilus may also help, according to the University of Maryland Medical Center. Research suggests that acidophilus may help prevent traveler's diarrhea, which is caused by consuming contaminated foods.

There is mixed evidence that acidophilus and other probiotics may be beneficial for additional conditions. According to the University of Maryland Medical Center, probiotics may improve chronic constipation and symptoms of inflammatory bowel disease and irritable bowel syndrome. IBD is inflammation of the bowels. IBS is a disorder of the rectum or colon. Probiotics may boost the immune system and improve digestion. They may help with high cholesterol, childhood eczema -- which is a skin condition -- and decrease the risk of pollen allergies. Taking supplements may decrease cough, fever and the time you need to take antibiotics.

Acidophilus supplements do not usually cause side effects, according to Drugs.com. However, they may cause allergic reactions, resulting in facial swelling, throat swelling, hives or trouble breathing. If you have a lactose intolerance, contact the manufacturers of High Delivery Acidophilus to ask if they use equipment that may leave traces of lactose in their product. According to the Mayo Clinic, some acidophilus products contain small amounts of lactose that could cause a reaction in people with milk allergies or who are sensitive to lactose. Ask your doctor about possible interactions with medications or supplements you are taking.

Article reviewed by Allen Cone Last updated on: Feb 6, 2012

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What Is the Effect of Good Drinking Water for Athletes?

Athletes must drink fluids during training or racing to avoid the risk of dehydration, which can impair performance and lead to serious physical problems. Athletes have a choice of fluids, including different types of water and sports drinks, each offering different benefits. Good drinking water, such as mineral water or spring water, contains essential minerals that replace those lost through sweat, helping to maintain the body’s natural balance.

During strenuous exercise such as a long training run, a race or an interval workout, athletes lose a proportion of their body weight through sweat. Athletes who lose more than 2 percent of their body weight risk impaired performance, according to sport coach Brian Mackenzie. A loss of 4 percent reduces the capacity for muscular work, while a loss of 5 percent leads to heat exhaustion. Drinking good water before, during and after strenuous exercise helps to maintain body weight and prevent the problems related to weight loss.

Sweating also results in the loss of important minerals, including chloride, calcium, magnesium, sodium and potassium that help to regulate the body’s nerve and muscle functions. Tap water from a municipal source does not contain any of these elements, so drinking plain water only provides a partial replacement for sweat loss. Plain tap water, however, may be sufficient for athletes completing low-intensity workouts lasting under 45 minutes, according to Pennsylvania State University. For longer, more intense sessions, mineral replacement from a source such as a good drinking water is essential. Bottled mineral waters contain different proportions of minerals and trace elements, depending on their source, so athletes should check the composition on the label.

Athletes should not consume excessive amounts of water over a prolonged period, according to Pennsylvania State University. Drinking water that does not contain sufficient sodium to replace the amount lost through sweat can dilute the levels of sodium in the blood, leading to a condition called hyponatremia. This condition could affect athletes who compete in endurance events such as marathons, triathlons or ultra-distance events lasting in excess of three or four hours. For those events, a sports drink that provides adequate sodium replacement would be more suitable than water.

Athletes who are unsure of the most suitable fluid for their training and racing needs should also take into account energy requirements. Although good drinking water provides a suitable sweat replacement, it does not contain elements such as soluble carbohydrates that provide a useful energy source during prolonged exercise, according to coach Brian Mackenzie. Athletes can use a sports drink containing carbohydrates to top up the body’s natural store of carbohydrates, which is depleted during exercise.

Article reviewed by Michael Carroll Last updated on: Jan 30, 2012

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What Is the Effect of Hormones in Food on Your Liver?

When you eat animal products, you ingest not only the hormones an animal produces naturally, but also the hormones fed to the animal. Your body breaks down hormones in the liver. Some alternative practitioners claim that the increased load of breaking down added hormones stresses the liver's ability to filter out toxins. The United States Food and Drug Administration and the United States Department of Agriculture claim that hormones fed to animals have no negative effects on the people who eat them, according to the Meat Poultry Nutrition website. The European Union, on the other hand, has banned the use of hormones in animals used for food.

Around 66 percent of the beef commercially available in the United States was treated with hormones to accelerate growth or increase milk production, according to the Sustainable Table website. Growers can't treat poultry and pork products with hormones. Dairy cows receive rBGH to boost milk production by as much as 20 percent, the Cancer Prevention Coalition reports. Commonly used hormones in the United States include three natural hormones -- estradiol, progesterone, and testosterone, plus three artificial hormones -- zeranol, melengesterol acetate and trenbolone acetate. The European Union’s Scientific Committee on Veterinary Measures Relating to Public Health has banned the use of all six hormones plus rBGH in European beef, due to health concerns.

Hormones, like many substances, must pass through the liver for breakdown and metabolism. Because the liver must process and break down most of the toxic and waste products that enter the body, anything that places extra stress on the liver, such as hormones from animal products, could affect the liver's ability to filter out other toxins.

Scientific studies haven't proven that hormones in animal products damage the liver in any way. In Europe, however, use of hormones is banned in animal products because of concern that the liver won't properly break down the extra load of hormones. Inability to metabolize excess hormones could lead to human hormone imbalances, some researchers fear. High levels of hormones could contribute to hormone-dependent tumors such as breast or prostate cancer, warns an article on the Sustainable Table website.

Producers of organic free-range beef don't feed their animals hormones. The animals feed on grass and hay rather than corn, which causes more stomach problems for the animals. Free-range beef cattle are also less likely to be given antibiotics to treat complications caused by hormone use such as mastitis, an infection of the udders. You can purchase free-range beef online if it's not available in your local supermarkets.

Article reviewed by Samantha Prust Last updated on: Feb 7, 2012

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What Is the Purpose of Modified Food Starch in Chicken?

Modified food starch is commonly used as a food additive, and although the chemicals used to alter the starch and food labels are subject to regulations, certain consumers might need to avoid it. Learning about the purpose of modified food starch in chicken can help you make choices for your health and your household when you shop -- and to create alternatives for your favorite chicken dishes.

Food companies commonly use modified food starch as a thickening agent, to add flavorings -- such as artificial roasted chicken flavor -- and to affect the appearance of foods. There's no essential purpose for using modified food starch -- it's a food additive, derived from chemical processing, not a necessary ingredient. The U.S. Food and Drug Administration regulates many chemicals used for modifying food starch, and sets maximum levels of these chemicals -- the amounts allowed for human consumption. These chemicals, such as aluminum sulfate and ammonium persulfate, are used for altering certain food starches and aren't listed on food labels. Food starches are altered to make them dissolve faster, intensify flavor and otherwise affect poultry and other food in ways manufacturers consider desirable.

Manufacturers commonly use modified food starch made from corn or wheat. Producers of chicken products and other foods aren't required to list the source of modified food starch on food labels as of 2011, because according to the USDA, the modification removes the food protein. Some manufacturers voluntarily list the source of food starch. This matters because people with certain food allergies, sensitivities or diseases, such as celiac disease, need to avoid certain grains used to make modified food starches, such as wheat.

Celiac disease affects many children and adults, making it difficult for them to digest foods such as wheat and rye, which contain gluten, a type of protein. People with celiac disease can consume modified food starch made from corn, but should avoid modified food starch made from wheat, according to the Nemours KidsHealth website. People with celiac disease, gluten intolerance or allergies to grains should consult their doctor before consuming chicken or other foods that include modified food starch.

Choosing chicken that is minimally processed, such as local or organic chicken, allows you to control the quality of your food, and avoid unnecessary food additives and the chemicals used to modify food starch. Using arrowroot, corn starch or rice starch gives you an option for thickening homemade chicken soup, chicken gravy -- or you can apply a wheat-free crumb breading to chicken. Spraying a mixture of olive oil and water on chicken pieces, and coating them with a gluten-free breading, such as wheat-free cornbread crumbs, creates a lower fat version of fried chicken you can make crisp in a broiler.

Article reviewed by Allen Cone Last updated on: Jan 15, 2012

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What Is the Synthetic Fiber Added to Food?

Synthetic fibers are a types of fiber generally manufactured in a lab. Unlike natural sources of dietary fiber, synthetic fibers are formed by combining pre-existing fiber molecules from different chemicals, fruits and vegetables. According to the Harvard School of Public health, the average American consumes only 15 grams of dietary fiber each day, or less than half of the recommended daily value. As a result, some food companies are adding synthetic fiber to their products in order to increase the overall nutritional value of their foods.

Synthetic fiber, also referred to as functional fiber, consists of isolated, nondigestable carbohydrates, according to the Dream Fields Foods website. Three popular synthetic fibers used in food are inulin, Xanthan gum and pectin, which derive from isolated vegetable, food and fruit products, respectively. Since the average American diet neglects natural sources of dietary fiber – such as whole grains, legumes, fruits and vegetables – synthetic fibers offer an nutritional supplement that increases the quantity of fiber in processed foods, such as pasta.

Fiber plays in essential role in helping your body maintain a low body weight and safe cholesterol levels. Since synthetic fibers are reproduced to mimic the digestive properties of natural fibers, they typically contain a similar solubility. According to study published in a 2009 issue of “Nutrition Journal”, a synthetic fiber known as PolyGlycoplex was found to have a high viscosity, or flow property, making it slow to digest. Composed of three separate water-soluble polysaccharides, PolyGlycoplex is a synthetic food fiber not found in nature.

Due to their chemical similarity to dietary fiber, synthetic fibers offer many of the same physiological responses as dietary fiber. For example: when the body digests food that has added synthetic fiber, a soluble polysaccharide substance is formed, leading to the delay of gastric emptying. This helps balance your glucose levels by slowing the transit time that food takes through your small intestine. Also, the added fiber creates a sensation of fullness, potentially reducing the total number of calories you consume in a day.

Despite their evident benefits, synthetic fibers are still relatively new diet inventions, and their health properties have not been extensively studied. While they may offer short-term benefits in increasing your dietary supply of fiber, it may be best to turn to reliable sources, such as whole grains, legumes, fruits and vegetables. For best results, talk to your doctor about the ideal diet for reaching your dietary needs.

Article reviewed by Aijalyn Kohler Last updated on: Jan 30, 2012

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What Juice Is Good for B-12 Deficiency?

All of the B-vitamins are necessary for your body to function properly, as they play a vital role in making fuel out of food. Vitamin B-12 is crucial to the manufacture of DNA and RNA, which are the body’s building blocks, and in maintaining the health of your nervous system. However, B-12 is not reliably found in plants, which means most food sources of vitamin B-12 aren’t good for juicing by themselves.

Vitamin B-12, also called cobalimin, is a water-soluble vitamin, which means that your body can’t store it for later use. Vitamin B-12 works with vitamins B6 and B-9 to help your keep your homocysteine levels low. This is important since homocysteine is linked to heart disease, although according to the University of Maryland Medical Center, experts are not certain exactly what that link is. It is unknown whether homocysteine is present when heart disease begins, or whether it is one of the causes. What is known is that vitamin B-12 is absorbed more readily by your body in combination with vitamin B-9, which is also called folate.

Vitamin B-12 is not naturally found in plants; it can only be obtained from animal sources, supplements or fortified foods. Animal sources include beef, dairy, eggs, fish, kidney, liver, pork and shellfish. Aside from milk, yogurt and ice cream, none of the best sources of Vitamin B-12 make very good juices, though you can add eggs to smoothies if you are certain they are free from salmonella. Reed Mangels, Ph.D., R.D., notes that about 2 rounded teaspoons of Red Star brand nutritional yeast provide the recommended amount of B-12 for an adult, from a vegetarian source. You could also add nutritional yeast to your juice or smoothie.

Vitamin B-9, or folate, is proven to help prevent birth defects such as anencephaly and spina bifida if expectant mothers take at least 400 micrograms per day in the first few weeks after conception, according to the Harvard School of Public Health. Folate is found in beans, fortified breakfast cereals, whole grains and fortified grains. For those looking to add folate to their B-12, it is also found in cantaloupe, oranges and strawberries and oranges, which make excellent juices. Asparagus and other leafy green vegetables also contain folate, which helps your body process vitamin B-12.

Use orange juice and an egg or animal-derived protein powder to make a breakfast smoothie packed with vitamin B-12 and folate. Juice kale and blend it with protein powder and frozen cantaloupe and strawberries for a light and nutritious lunch or after-workout juice. Nonfat milk, nonfat ice cream and frozen strawberries make an excellent dessert shake. And although it isn’t technically juice, low-sodium beef broth is a liquid source of vitamin B-12.

Article reviewed by Aijalyn Kohler Last updated on: Feb 22, 2012

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What Kind of Beans Are Good for Babies?

Beans are a healthy source of protein, fiber and B vitamins, and many babies enjoy their taste. Unless you have a family history of bean or legume allergies, all types of beans are safe for your baby. Allergies to beans and legumes can be life-threatening, so always consult your baby's pediatrician before introducing any variety of beans into her diet. Mash the beans with a bit of warm water or combine with fruit or vegetable purees if your baby is just starting out with solid foods. Older babies can eat quartered or halved beans plain. However your baby eats her beans, she will be getting a hefty dose of nutrition.

Black beans are a healthy way to increase your baby's protein and fiber intake, two nutrients essential for proper growth and development. Puree canned black beans with water, breast milk or formula to create a thin consistency. You might also try combining black beans with pureed carrots, peas, apples or bananas to add flavor, vitamins and minerals. Use similar beans, such as fava beans, kidney beans, pinto beans and white beans, to replace black beans to introduce your baby to the flavors of many different kinds of beans.

Garbonzo beans, also called chickpeas, are another bean that supplies your baby with essential nutrients, including the B vitamins she needs for energy production. Puree canned garbonzo beans with a bit of warm water to create a thin consistency. Combine garbonzo bean puree with pureed peas or berries to create new tastes for your baby to try. Add pureed meat, such as chicken or beef, as another combination that will boost your baby's protein intake even more. If your baby feeds herself, cut canned garbonzo beans in halves or quarters and serve as a healthy side dish.

Green beans are a healthy source of fiber, but differ from other types of beans in taste and texture. These beans offer vitamin A and vitamin C that other types of beans don't. Green beans are a common pureed baby food and you can find jars of them in most supermarkets. Offer your baby plain pureed green beans or add them to other purees, such as carrots or chicken. Chopped green beans are an alternative once your baby begins to feed herself.

Do not give your baby whole beans because they can pose a choking hazard. Depending on the size of the bean, cut them into halves or quarters to prevent choking. Choose canned beans that do not contain added salt because your baby shouldn't have too much sodium in her diet. Offer your baby one new type of bean at a time. Wait two or three days between new kinds of beans. If your baby has a reaction to one kind, you will be able to determine which bean was the culprit so that you can avoid a similar reaction in the future. If legume or bean allergies run in your family, speak with your baby's pediatrician before offering her beans.

Article reviewed by Leon Teeboom Last updated on: Jan 30, 2012

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What Kind of Mat for Walking Exercises?

With the variety of exercise mats that exist, choosing one may seem like an overwhelming task. But you can quickly narrow your choices by selecting from the type specifically designed for your intended use. For walking, it is the cobblestone mat. This mat affords a novel yet simple and convenient means for walking your way to fitness and better health, according to the Oregon Research Institute.

A cobblestone mat contains small- to medium-sized hard plastic imitation stones randomly embedded in its surface, simulating a cobblestone walking surface. Cobblestone mats are typically about 6 feet long by 1.5 feet wide. They may vary widely in quality of construction, with the best ones providing a walking terrain much like you would experience on a smooth, river rock cobblestone path such as those found in China or other Asian countries.

In addition to a large amount of anecdotal evidence, research findings have provided evidence related to the benefits of cobblestone walking. Use of a cobblestone mat may contribute to reduced blood pressure and improved balance and mobility for older adults. In a randomized trial reported in the “Journal of the American Geriatrics Society,” researchers assigned participating inactive adults age 60 and older to either regular walking or cobblestone mat walking exercise. Individuals who walked on the cobblestone mat experienced improved physical functioning and lowered blood pressure to a greater extent than those who engaged in conventional walking exercise.

Allow yourself some time to adjust to walking barefoot on the uneven surface of a cobblestone mat. You can walk back and forth on one mat or place two together, either end to end or side by side, to increase the length of your walking surface. Gradually work up to at least 30 minutes of cobblestone mat walking per exercise session. In order to gain the benefits of walking on a cobblestone mat, plan to spend at least 180 minutes a week on this activity. You may wish to do three 60-minute exercise sessions per week or six 30-minute sessions per week. Expect that you may see results after 16 or fewer weeks of this exercise regimen.

Rooted in traditional, holistic Asian medicine, cobblestone mat design is based on the principles of reflexology. The uneven cobblestones on the mat are thought to regulate acupoints on the soles of the feet, according to Oregon Research Institute. The protruding cobblestones, in conjunction with the body’s own weight, allow for the stimulation of the reflex points on the feet.

Article reviewed by Basil Sinclair Last updated on: Jan 14, 2012

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What Part of Fenugreek Do You Use?

Fenugreek is a clover-like herb with a long, safe history as a food source and a natural medicine. Different parts of the fenugreek plant display different properties. Fenugreek seeds and leaves have a wide variety of health benefits, but their use is often restricted to digestive, breathing and lactating problems, as well as to sexual dysfunction and mild infections. Scientific research on fenugreek is lacking, so its seeds and leaves should not be considered cures for any human disease or condition. Consult with your doctor before supplementing with any fenugreek product.

Fenugreek, or Trigonella foenum-gracum, is a plant indigenous to regions in Asia and those bordering the Mediterranean, although it’s now also cultivated in the Americas, India and Pakistan. It was used as a food and medicine in ancient Greece, hence its name. A member of the bean family, fenugreek grows to about 2 feet in height. It blooms during early summer, producing white flowers that are tinged with purple. The flowers change into long brown pods, which contain aromatic seeds. Fenugreek seeds are the part of the plant most commonly used for medicinal reasons, although the leaves are used as well.

Fenugreek pods contain about 20 brownish-yellow seeds, which are very aromatic and flavorful. The seeds are rich in various phytochemicals, such as diosgenin, and amino acids. Diosgenin mimics the effects of the hormone estrogen, which is why fenugreek seeds are sometimes given to women to stimulate lactation, according to “Principles and Practice of Phytotherapy: Modern Herbal Medicine.” Fenugreek seeds also contain choline and lysine, both amino acids, as well as compounds called mucilagins, which reduce inflammation. Fenugreek seeds are usually recommended for gastrointestinal complaints such as indigestion, heartburn, bloating and gastritis, but also sometimes for respiratory and libido problems.

The fenugreek plant also produces light-green serrated leaves, which are rich in many nutrients and are nutritionally comparable to spinach and kale, according to “Chinese Herbal Medicine: Materia Medica.” Specifically, fenugreek leaves are a good source of fiber, amino acids, potassium, calcium, iron, and vitamins C and K. The relatively bitter leaves are eaten raw in salads and rice dishes, or they are dried and used as a culinary or medicinal herb.

Used sparingly as a culinary herb or spice, fenugreek has a long history of being safe. Furthermore, it contains many beneficial nutrients. However, supplementing with large amounts of fenugreek seeds or leaves may lead to symptoms of nausea, stomach upset and diarrhea. Pregnant women should be very cautious with fenugreek seeds because they contain compounds that can stimulate uterine contractions and induce early labor. Fenugreek seeds and leaves may also interfere with the absorption of medications. Tell your doctor if you consume large amounts of fenugreek.

Principles and Practice of Phytotherapy: Modern Herbal Medicine; Simon Mills and Kerry BoneChinese Herbal Medicine: Materia Medica; Dan Bensky et al.Article reviewed by TimDog Last updated on: May 30, 2012

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What Mineral Preps Have Calcium & Magnesium?

Calcium and magnesium are essential minerals contributing to the healthy function of the body, especially to the bones and the integrity of the body's cells. Their presence helps metabolize other vitamins and minerals working in concert to control whether you have high blood pressure, heart disease or healthy bowels. Calcium and magnesium are found in numerous mineral preparations designed to support various health conditions that benefit from the presence of these two vital nutrients.

Minerals necessary for good health are found in the body in two types -- bulk and trace. Each has its specific function, and a deficiency in any one mineral can cause an imbalance throughout the body. Trace minerals consist of selenium, chromium, manganese, copper, iron, iodine and zinc. Bulk minerals consist of calcium, magnesium, potassium, sodium and phosphorus and are necessary in large quantities for good health.

Perhaps the best-known condition affected by the intake of calcium is osteoporosis. When your body doesn't get enough elemental calcium from outside sources -- namely food -- it leeches the calcium from your bones, weakening them over time. Healthy bones need plenty of calcium as well as vitamin D. Magnesium aids in the absorption of both calcium and vitamin D, so forms a symbiotic association with both. Certain mineral supplements are designed specifically for supporting bone health.

Your heart and blood pressure also need both calcium and magnesium as well as a variety of other minerals for proper function. Many cases of high blood pressure can be controlled by a change in diet and by the addition of certain mineral preparations to your daily regimen. The Applied Health Solutions for Life website discusses the various supplements that provide cardiovascular support and have a blood pressure-lowering effect. It suggests taking 1,000 milligrams of both calcium and magnesium daily. Hypertension is associated with heart health, and maintaining normal blood pressure is important if you suffer from diabetes, obesity or other risk factors that may put your cardiovascular system in jeopardy.

Healthy bowels also need a good balance of the right minerals for their proper function. Vitamin and mineral deficiencies can contribute to bowel problems ranging from constipation to irritable bowel syndrome and celiac disease. Conditions that cause diarrhea or require that you eliminate certain foods from your diet, like wheat and gluten products, can contribute to deficiencies of important nutrients. Additionally, malabsorption can prevent your body from getting the nutrients it needs from your food. Taking a mineral preparation containing at least 1,000 milligrams of calcium and 400 milligrams of magnesium can help replace these lost nutrients, according to Celiac.com.
On the other hand, constipation can also be a symptom of mineral deficiency and can benefit from adding calcium and magnesium to your diet via supplementation. Magnesium is a natural laxative and helps attract water to your colon to soften stool and relieve constipation. Digest RC stimulates the immune system and contains a variety of active ingredients, including calcium phosphate, which help stimulate the bowel and relieve constipation, notes the Life Extension website. It adds that taking too much calcium can contribute to constipation, so monitor your intake and consult your doctor for specific dosing guidelines.

Article reviewed by Khalid Adad Last updated on: Feb 18, 2012

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What to Do to Avoid Choking After Taking Psyllium Husks

Fiber is an important part of a healthy diet. The bulk in fiber helps prevent constipation, diarrhea and hemorrhoids, and may help prevent such serious conditions as irritable bowel syndrome, diabetes, colon cancer and heart disease. Psyllium fiber, a type of soluble fiber that comes from seeds and husks of the Plantago ovata plant, becomes a gel-like substance when mixed with water. Because the mixture is so thick, it presents a risk of choking for many people.

Soluble and insoluble fiber aid healthy digestion and prevention of disease. Soluble fiber such as psyllium husks partially dissolve in water and are also found in such foods as seeds and nuts, legumes, oat bran, apples, strawberries, pears and blueberries. Soluble fiber slows the movement of food through the intestines, which may lower blood cholesterol and lower blood sugar levels. Insoluble fiber, found in such foods as whole wheat bread, brown rice, wheat bran, carrots, zucchini, tomatoes and celery, do not dissolve in water. Insoluble fiber provides bulk and has a laxative effect by speeding up the elimination of waste.

Choking results when psyllium husks aren't consumed with an adequate amount of water. To prevent the substance from swelling in the throat and esophagus, mix psyllium husks with a full 8-ounce glass of water or other liquid, and then drink the mixture immediately. If the mixture still seems too thick, add additional liquid. Drink at least eight to 10 glasses of water throughout the day to keep the bulk of the psyllium moving through your digestive system.

Any dietary supplement should be used only after discussing the matter with your physician. This is especially true if you have kidney disease, or if you have any narrowing of the esophagus or obstruction of the intestinal tract. Fiber supplements such as psyllium husks may interact negatively or reduce the effectiveness of certain medications, including some types of antidepressants, seizure medications, cholesterol-lowering medications, diabetes medications, lithium, or digoxin. Often, medications are compatible with fiber supplements, but the two should not be taken at the same time.

There are alternatives for those who experience difficulty swallowing psyllium husks mixed with water. Psyllium is available in capsule and tablet form, and for people who prefer not to take pills, it is available in chewable wafers. Psyllium is also found in some breakfast cereals. Soluble fiber similar to the fiber found in psyllium is available from other sources that may be easier to ingest. Wheat dextrin or inulin, which is fiber from chickory root, do not thicken when mixed with water. Instead of stirring into water, they can be mixed with foods such as pudding, soup or ice cream.

Article reviewed by Craig Sanders Last updated on: Feb 15, 2012

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What to Eat for Skiing at High Altitudes

Athletes whose events are held at high altitudes -- including sledders, snowboarders and skiers -- have to make several adjustments to ensure that they can compete at an optimal level. Several of these adjustments are diet-related, with increases in some kinds of foods and reductions of others. Each skier should make choices based on personal preferences but within well-recognized guidelines.

One of the most important adjustments in a high-altitude diet is the careful consumption of fluids. In high altitudes, it's important to remain adequately hydrated because the dry mountain air evaporates perspiration so quickly. Savvy skiers carry water or sports beverages with them at all times on the slopes, because even a slight degree of dehydration can cause potentially dangerous lapses in judgment. Sports drinks also provide carbohydrates, an important benefit at any altitude. Alcoholic beverages should be avoided or minimized, especially during the first few days as your body adapts to the new altitude.

High altitudes change the human body's approach to fueling muscles for exertion. For reasons that aren't fully understood, it consumes less fat and draws more heavily on dietary carbohydrates for energy. According to the International Ski Federation, approximately two-thirds of total calories should be derived from carbohydrates when skiing at higher elevations. This should include a healthy mixture of grains, vegetables and fruits for best results.

The flip side of your body's change from fat consumption to carb consumption is that you'll need significantly less fat in your diet while you're skiing at high altitudes. Stick to leaner entrees such as fish, chicken breast and lean cuts of beef or game. Whenever possible, choose grilled, poached or broiled foods rather than fried. Avoid heavy cream- or butter-based sources, choosing instead those made with broth or tomatoes.

Keeping your salt intake low is also important while you're at a high altitude. High sodium levels raise your blood pressure and increase your susceptibility to the symptoms of altitude sickness. Minimize salty condiments and sauces, such as soy sauce and relish. Crunchy snacks are especially troublesome, since many of them are both high in fat and high in salt. Low-fat and low-sodium pretzel sticks are a good choice for moments when you need something to nibble on, and so is air-popped popcorn with minimal salt.

Article reviewed by Pamela Goldstein Last updated on: Jan 21, 2012

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What Would Fish Oil Do for a Man Over Fifty?

If you're a man over age 50, fish oil could reduce your risk of heart disease, the number one killer of men over 50, according to the Centers for Disease Control and Prevention. Fish oil can improve some of the factors that lead to heart disease, such as high cholesterol. Fish oil can also improve other issues that come with aging, such as vision problems and arthritis. Fish oil supplements can also have side effects; ask your doctor for advice on the benefits of taking fish oil.

One of the best documented benefits of fish oil is reduction of factors that cause heart disease, such as high triglyceride levels and blood pressure. The omega-3 fatty acids in fish oil, eicosapentaenoic acid and docosahexaenoic acid, better known as EPA and DHA, decrease the risk of heart disease in several ways, including decreasing inflammation and clot formation in blood vessels, slightly lowering blood pressure and decreasing triglyceride levels, according to the Linus Pauling Institute. Fish oil may also decrease the incidence of arrhythmias that lead to sudden cardiac death. Fish oil supplementation may also raise high-density lipoprotein levels, the so-called "good" cholesterol.

Arthritis causes pain and disability that can have a serious impact on people over age 50. Taking fish oil may help reduce the symptoms of some types of arthritis, particularly rheumatoid arthritis, by reducing the inflammation that causes pain and swelling. Elderly-onset rheumatoid arthritis, which develops after age 60, affects men and women in approximately equal numbers, unlike rheumatoid arthritis that develops at an earlier age. A Dutch study published in the February 1990 "Annals of the Rheumatic Disease" found that fish oil supplementation reduced joint swelling and morning stiffness. Taking fish oil with aspirin or other anti-inflammatory drugs may increase the effectiveness of these drugs, MayoClinic.com reports.

Taking fish oil daily can help relieve dry eye, a common complaint after age 50. Fish oil may also have benefits in treating macular degeneration and cataracts, the All About Vision website reports, two other eye conditions that commonly increase over age 50 in both men and women. In a British study reported in the August 2008 issue of the "American Journal of Clinical Nutrition," eating oily fish once a week or more halved the risk of developing age-related macular degeneration compared with those who ate oily fish less than once per week.

Like any substance, fish oil can also have negative effects. If you take blood thinners such as warfarin, fish oil, which also acts as a blood thinner, could cause excessive bleeding. As you age, your skin becomes thinner and your capillaries become more fragile, making bruising and bleeding more likely even if you don't take blood thinners. Ask your doctor before taking fish oil if you take blood thinners. While fish oil can improve some lipid levels, it can also raise low-density lipoprotein, the so-called "bad" form of cholesterol, MayoClinic.com cautions.

Article reviewed by CarmenN Last updated on: Jan 20, 2012

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Wheat Dextrin While Breastfeeding

Breastfeeding mothers may need to add a fiber supplement to their daily diets, particularly if it is difficult to obtain recommended daily amounts through food. Fiber supplements generally have no effect on a nursing baby, as fiber does not find its way into breast milk. Some fiber supplements may contain added vitamins; thus, it is advisable to consult a physician before adding a fiber supplement to your diet.

Dextrins are a food ingredient made from starchy plant foods such as potato, corn and wheat. Wheat dextrin is fiber extracted from wheat starch and it is frequently found in fiber supplements -- typically those that are meant to be mixed with water, juice or other beverages. Many of the popular over-the-counter fiber supplements found at drug stores contain wheat dextrin.

Mothers who breastfeed require fiber in their diets. However, the amount of daily fiber intake needed for breastfeeding mothers depends on a variety of factors. Although each breastfeeding mother's daily fiber intake needs differ -- depending on activity level, the mother's age, weight and height -- the generally recommended intake amount for a breastfeeding mother is roughly 29 grams per day.

Many foods are rich in fiber and also provide other essential nutrients for a breastfeeding mother and her nursing baby. However, it is sometimes difficult for breastfeeding mothers to meet their daily fiber needs without a fiber supplement. For women who must follow restricted diets for health reasons, a fiber supplement may be essential. Fiber supplements are generally safe for breastfeeding mothers. However, it is always a good idea to speak to a physician before adding a fiber supplement while breastfeeding.

According to registered nurse Karen Kerkhoff Gromada, fiber does not necessarily provide benefit to a nursing baby. This is because a breastfeeding mother makes breast milk after she has digested food. In other words, a wheat dextrin-based supplement will not impart fiber to breast milk. Because nursing babies have a natural tendency to produce loose stools, mothers who breastfeed need not be worried about their nursing baby's fiber intake.

Article reviewed by J. Betherman Last updated on: Feb 21, 2012

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Wheat Fungus & Hallucinations

Hallucinations are a psychotic symptom that cause people to see or hear things that are not there. Ergot, a plant disease caused by a fungus, causes poisoning in humans and animals. In some types of ergotism, symptoms include hallucinations. Although livestock and other animals are more susceptible to wheat fungus poisoning, humans have suffered hallucinations because of wheat fungus.

Claviceps purpurea is one type of wheat fungus that causes cereal grains to develop ergot. Although the disease is more common in rye and triticale, it can also affect spring wheat, durum, barley and other small grains. A common sign of ergot is dark purple or black bodies that replace the grains in wheat or other cereals. Ergot is more likely to develop during wet season. Although ergot causes crop loss, its potential toxicity is more devastating. Ergotism is the poisoning that develops after eating contaminated plants.

Ergot is toxic to humans and animals, but it is rare in humans in present day. Although all animals are affected, livestock are the most susceptible. The two most common types of ergotism are convulsive and gangrenous. Another less common type is characterized by low body temperature. A fourth form can disrupt milk production in mammals and cause prolonged gestation periods. The form of ergotism that develops depends on the type and amount of ergot that the animal or human consumes.

The alkaloids in ergot are serotonin agonists. This causes an overstimulation of the neurotransmitter serotonin. Too much serotonin can cause changes in mental state, including confusion, hallucinations and delusions. Different strains of the wheat fungus have various ergot alkaloid compositions and may affect people differently. Hallucinations are more common in adolescents. Survivors of ergotism reported that the hallucinations were pleasurable and made them feel like they were in paradise. LSD, an illegal hallucinogen, can be extracted from ergot.

Two main types of ergotism can occur. Convulsive ergotism is an acute form that causes nervous system problems. Animals or humans that are experiencing convulsive ergotism twist and contort their bodies and appear to be in pain. They may experience trembling, shaking, confusion and muscle spasms. Some historians speculate that ergotism may be to blame for the rash of witches during the middle ages. In gangrenous ergotism, gangrene occurs and reduces blood flow to extremities. Patients’ extremities may rot and fall off.

If you or someone you know are experiencing hallucinations, talk to a physician or go to the hospital. There is no specific antidote for ergotism, but the symptoms, including hallucinations, can be treated. Your doctor may prescribe medications such as antipsychotics to control the hallucinations. A sympathetic nerve blockade may also prevent the disease from getting worse.

Article reviewed by Denise C. Ritter Last updated on: Apr 23, 2012

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Whey Protein Three Hours Post-Workout

Karen Hellesvig-Gaskell is a broadcast journalist who began writing professionally in 1980. Her writing focuses on topics about health, fitness and personal growth, and her work has appeared in “Spirituality & Health Magazine" and “Essential Wellness.” Hellesvig-Gaskell studied journalism and broadcasting at the University of Wisconsin and Brown College.

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Whey Protein and Gas in the Elderly

Whey proteins are derived from cow's milk, and are considered complete proteins because they contain all of the essential and nonessential amino acids your body needs. Whey proteins are particularly beneficial to the elderly because they can help you maintain muscle and bone mass and might contribute to the health of your brain and memory. Unfortunately, whey protein might also cause gas, though this is more likely if you also have an accompanying condition that might be exacerbated by the dairy proteins found in whey.

Whey protein is naturally present in cow's milk and is separated from the milk during the cheese-making process. Enzymes are added to the milk to help separate the liquid whey from the curds. The liquid whey that is separated is then pasteurized and dried into a powder. Whey protein powder is present in certain health foods and is also sold as a supplement that you can add to your own foods. Whey protein has certain advantages in a senior diet because it might benefit the health of your heart and muscles and help protect your memory. Whey protein is also high in calcium, which might reduce your risk of osteoporosis, a bone-thinning disorder that most commonly affects older people.

When gas builds up in your intestines, it can cause pain and flatulence. While most people pass gas an average of 10 times per day, more frequent gas can be caused by your diet or an underlying medical condition. High-fiber foods, such as fruits, vegetables and whole grains, are the most likely to cause gas. Protein foods on their own are not as likely to cause gas, though they might cause conditions that lead to gas.

Whey protein shakes are one of the most common ways to add whey protein to your diet, but the additional ingredients might be responsible for your gas. Many whey protein shakes are made with milk. If you are lactose intolerant, you might develop gas after drinking the shake. If your shake has artificial sweeteners, they might also be the cause of your gas. You might drink whey protein shakes as a protective measure for the health of your muscles and bones, but too much protein might be the cause of your gas, as well. According to MayoClinic.com, too much protein can cause diverticulitis or constipation, two conditions that can cause gas.

If you make your whey protein shakes at home, the blending process might contribute to the development of gas. Blending your whey protein shake in a blender adds air to your beverage. An excess intake of air can lead to gas. If you regularly get gas after consuming whey protein, talk with your doctor about the benefits and risks to your health. The health benefits for the elderly might outweigh the risk of developing gas, particularly if you are at risk for muscle problems, osteoporosis and memory disorders. Do not take whey protein without speaking to your doctor first.

Article reviewed by Brigitte Espinet Last updated on: Feb 22, 2012

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Whey & Casein Blend to Lose Weight

If you're looking to lose weight while improving your protein intake, eating your curds and whey may prove a useful dietary strategy. Whey and casein are two proteins found in milk; when milk coagulates, the former protein separates into the liquid portion and the latter is in the curdled lumps. Consuming the proteins in supplement drinks can deliver valuable proteins, helpful for muscular development. While the proteins themselves do not directly cause weight loss, you can drop pounds by combining the protein blend with a well-balanced diet that is lower in calories than your overall calorie expenditure.

Though whey and casein are both proteins found in dairy products, they have different properties when used by the human body. Whey is relatively easy for the body to break down for metabolic use. In some cases, whey powder or whey concentrate contain forms of whey that are already partially broken down, making them even easier for the body to use right away. By contrast, casein is relatively slow-acting, delivering amino acids to the blood more gradually. In addition to the difference in release times, whey and casein contain different types of amino acids.

Since whey and casein have different amino acid profiles and provide nutrients to the body at different rates, consuming the two proteins together can provide a more balanced serving of nutrients over a longer period of time. While whey helps the body by triggering protein production, casein helps by keeping proteins from breaking down excessively. Taken together, the two proteins amplify your protein intake and the availability of specific amino acids both for immediate use and continuing throughout your day.

It remains inconclusive whether a high-protein diet offers weight loss benefits, with the efficacy of any specific diet largely depending on an individual's relative caloric intake and expenditure. By following a high-protein diet, such as one based on whey and casein combination drinks, you may achieve weight loss, according to a 2009 study published in the journal "Nutrition, Metabolism and Cardiovascular Diseases." As an additional benefit, the same study found that a high-protein diet may improve cholesterol levels.

The effects of whey and casein depend as much on how you take the supplements as the properties of the proteins themselves. For weight loss, Dr. Michael A. Smith advises drinking whey and casein shakes during periods of fasting, such as during the stretch between lunch and dinner or whenever you have your longest period of fasting of the day. In addition, consuming extra proteins, alone, is unlikely to affect weight loss unless you adjust your overall diet accordingly. Reduce your intake of foods with a high energy density, or foods with many calories in small volumes. Instead, round out your protein intake with fruits, vegetables and other low energy-density options.

Article reviewed by J. Betherman Last updated on: Feb 8, 2012

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When to Worry About Potassium

Potassium is a mineral found in many natural foods. Most people get all the potassium they need through the foods they eat. However, if you have certain health conditions, you may not obtain enough potassium to keep your body healthy. Consult your physician before you begin taking a potassium supplement.

Potassium is a crucial mineral for the functioning of the heart and tissues. This mineral aids muscle function and digestion, and it plays a vital role in nerve function. Additionally, potassium functions as an electrolyte in the body, meaning it conducts electricity. Some studies indicate that potassium may be instrumental in bone health, lowering blood pressure and reducing the risk of stroke.

Some diseases affect your body's ability to store or use potassium. For exampld, Crohn's disease affects the body's ability to absorb nutrients, causing you to have abnormally low levels of potassium. People with kidney disease or gastrointestinal illnesses may also experience potassium deficiencies. Additionally, people who take nonsteroidal anti-inflammatory drugs, or NSAIDs, may have to supplement potassium to prevent a deficiency, according to the University of Maryland Medical Center website.

If you have a potassium deficiency due to an illness or medication that you are taking, your physician may recommend that you take a potassium supplement. Do not take a potassium supplement without consulting your physician because too much potassium can cause hyperkalemia. Potassium supplements may cause side effects such as nausea, diarrhea and vomiting. Notify your physician if you experience side effects that are severe enough to interfere with your normal routine.

Consult a physician if you have a kidney or gastrointestinal illness. Your levels of potassium may be low because of your illness, and you may require a potassium supplement. Inform your physician about all the prescription and over-the-counter medications you take to avoid a potentially dangerous interaction. Additionally, inform your physician if you are pregnant, breast-feeding or if you plan to become pregnant. Your physician can determine if a potassium supplement is safe for you and the appropriate dosage for your condition.

Article reviewed by Lynn McAlpine Last updated on: Feb 3, 2012

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When Should You Drink Protein Shakes for Wrestling?

Protein shakes are a part of many athletes’ routines when they are training and close to wrestling matches. Knowing when to drink a protein shake can be difficult, however, especially for athletes new to the sport or to basic sports nutrition. While there are a few different times when drinking a protein shake might work, the best time is immediately after a workout. Consuming that much protein and liquid at other times could cause performance problems.

If you don’t have time for a meal that contains protein before wrestling practice, a protein shake, though not ideal, can be used as a replacement when necessary. You don’t want to consume a protein shake any less than two hours before strenuous activity of any kind, whether that’s wrestling, cardiovascular workouts or strength training, as you might feel sick or simply bloated and weighed down by the liquid.

Some wrestlers have the misconception that drinking a protein shake after a weigh-in can give them more energy and power, especially if they have been trying to cut weight to make a certain weight class that is typically below their standard weight. But most weigh-ins occur too close to a match to truly benefit you, and in many cases, a heavy protein drink will just make you feel too full to move properly and could cause cramping during an intense match.

Protein shakes are beneficial after wrestling because they provide nutrients that your body needs after intense exercise. Protein, in all of its forms, works to restore muscle glycogen that is lost during intense activities like wrestling and weightlifting. While it’s true that any lean protein source -- whether it’s lean chicken, turkey or fish -- will help to restore glycogen levels, many wrestlers can’t eat a meal within the first hour of a wrestling match when the protein is most beneficial. A premade protein shake, however, can be consumed almost immediately after a match has concluded.

Along with restoring glycogen levels to muscles after intense workouts, premade protein shakes have a more practical benefit. They are mixed to be an ideal combination of protein, carbohydrates and fat, which may help to reduce muscle soreness and recovery time, the likelihood of heat exhaustion and the potential for infection. For busy wrestlers or wrestlers just starting to learn about how to properly balance protein, carbohydrates and fat, protein shakes can be a simple solution that provides the correct nutrition.

Article reviewed by Michael Carroll Last updated on: May 21, 2012

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