Fast, healthy 4-ingredient dinners

 

With two little boys at home, I’m on a mission to streamline my dinner routine. My focus? Simplify. One of the awesome parts of working as the digital editor at EatingWell Magazine is that I’m surrounded by amazing healthy food every day. The problem is, I think I can go home and cook all of these awesome recipes on a weeknight, when what I really need to do is just get a healthy, simple meal on the table so my family can still have some time to enjoy our night.

Recipes to Try: 20-Minute 5-Ingredient Dinner Recipes

I combed EatingWell’s recipe database and found these healthy, super-simple 4-ingredient dinners to help me eat well but cook simply. (I didn’t count kitchen staples like salt, pepper, oil, flour, sugar against my 4-ingredient limit.) And they’re all ready in 30 minutes or less of cooking time, most in 20 minutes—plenty of time to steam a vegetable on the side and make instant brown rice or quinoa.

The other bonus of these 4-ingredient dinner recipes? They’ll minimize my grocery shopping too!

Pork Chops au Poivre

Turn your dining room into a French bistro when you dress up pepper-crusted pork chops with a rich, creamy brandy sauce. Serve with roasted sweet potato slices and green beans.

Apple, Sauerkraut & Cheddar Quesadillas

This combination may seem unusual—until you try it. The sweet-tartness of the apple, creaminess of the cheese and bite of the sauerkraut work together beautifully in this easy hot sandwich. Serve with oven-roasted potatoes or a green salad.

Grilled Steaks Balsamico

A simple marinade of pureed dried figs and store-bought balsamic vinaigrette adds intense flavor to steak. This recipe is adapted from Lori Welander’s grand prize-winning recipe from the 2003 National Beef Cook-Off.

Mustard-Crusted Salmon

This updated French bistro dish makes a simple dinner any night of the week. You might want to consider doubling the batch and using the remaining salmon in a tossed salad the next day, or even as the salmon topper in the Warm Salmon Salad with Crispy Potatoes.

New England Fried Shrimp

Who doesn’t love a crunchy fried shrimp? This version takes virtually fat-free shrimp out of the deep fryer and pan-fries them in a little bit of oil instead. With 9 grams of total fat and 213 calories per serving, you can feel good about enjoying them.

Stir-Fried Spicy Chicken Tenders
A bag of frozen peppers and onions can be a quick start to a stir-fry; here, it’s combined with almost fat-free chicken tenders for a speedy dinner. Serve this dish with warm polenta rounds or brown rice.

What are your best 4-ingredient dinner recipes? Tell us what you think below.

TAGS: Michelle Edelbaum, Food Blog, Dinner, Quick meals

Michelle is digital editor for EatingWell Media Group. She puts her background in journalism to work online at EatingWell.com and in each issue of EatingWell magazine, authoring The Fresh Interview with interesting people in the world of food and health.

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4 New Ways to Stretch Your Grocery Dollars

We're all looking for ways to save money — perhaps the best way is not to waste the food we already have. I recently talked with Yahoo! Financially Fit about creative new ways you can keep from wasting some of the foods that we commonly end up throwing out. Watch this video for advice and recipe ideas.

TAGS: Lisa Gosselin, Food News Blog, Cooking tips, Budget meals

Lisa Gosselin is the editorial director of EatingWell Media Group, publisher of the award-winning EatingWell Magazine, books such as EatingWell One-Pot Meals and The Simple Art of EatingWell, and EatingWell.com. She lives in Vermont, near EatingWell’s headquarters and Test Kitchen.

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Eliminating Stress: Secrets on How to Diet Revealed

Emotional eating is one of the downfalls to any diet plans. If you can learn to overcome stress in your life, your quest on how to diet effectively has come one step closer to your goals.

Did you know that the more stressed you are, the more likely you are to gain weight? Yes, you heard it right. This is contrary to common belief that stress can make you look thinner and frail. According to a research study, being subject to a highly stressful situation will instigate unhealthy diet choices since you are most likely going to participate in binge eating. The link between eating and human emotion has been talked about for some time but with the continued research on how to diet, this particular information has just recently come out to the surface.

The search for diet plans is still fairly high today. But unless people are able to figure out how they can stay away from food to cope with their emotions, experts believe that one might not be able to see any result at all. Diet is an integral component in any weight loss program. Thus, unless you are able to find a way to deal with emotional eating, or taking responsibility for your food choices (particularly during stressful situations), then you are bound to fail.

Health experts do admit that it is impossible to take stress away from life, particularly in this modern environment. But if you are committed to learn how to diet with more success, you should pay more attention to what and how much you are eating when subjected to stress. Experts also indicate that being aware of your feelings or emotions can help to break this seemingly hazardous cycle and enable you to switch to a healthy diet plan.

Here are some tips that you can take note when you are trying to integrate healthier eating into your diet plans, as well as reducing the amount of stress that you are faced with:

The moment you feel pressure is mounting, stay away from the fridge, table, or anywhere you have quick access to food. Stress eating is not healthy because a) you are not aware of what you are eating, b) you eat as much as you can without any consideration or qualms, and c) it does nothing to deal with the stress that you are confronted with.Try to relax. The quickest way to ruin your weight loss program is to give in to the stress and indulge. Why not try going for a walk? Or do some meditation perhaps? If deep breathing helps you to relax, then do that. Diet plans will not work until you can keep your emotions in check.When you feel too much pressure at work, take a stress break. Health and fitness experts agree that even a five-minute break can do wonders for your body! This is a good technique to let go of the stress and also to overcome the initial urge to grab something to eat (even when you’re not hungry!).Do some stretching or relaxing exercises. Even the best diets need an exercise component to them. The same thing applies here. In addition, it will divert your attention somewhere else and give you another surge of energy.

To fight the unwanted weight, you need to learn the most basic steps on how to diet. Stress might be an inevitable component of daily life but you have ways to battle it. If you can stick to a healthy diet plan, even under stressful situations, then you are headed in the right direction.

Bestdiethouse.com provides useful information on how to diet and recommended diet plans for your unique objectives. Make sure to browse the articles on the site to find the information you are looking for.

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Guidelines on weight loss

This article dominantly constitutes various important factors about weight loss and ensures about various weight loss tips in most healthy manner.

To have a noticeable appearance in the society, it is important that one work on their body. Due to overeating many people are suffering from overweight issue which can only be minimised if one start following diet plans to reduce weights. Weight loss specifically means reducing your body weight in most pleasant way. Weight loss products reduces total body mass and works on loss of fluids. Weight and fat can harm one’s body in most acrid manner and it is observed that such fat gets deposited on one’s bone or tissues. Body weight increases various obstructions like one will loses mobility factor, he or she is unable to breathe properly, one gets lazy and doesn’t feel comfortable etc.

If one really wishes to lose their weight then it is necessary that one follows various steps:

Weight loss tip1- One needs to understand that how much weight they want to reduce. Before reducing weights, one starts to claim their various heavy kilos. It is important that one calculates their body weight against their height. If one is aware about his or her weight then it is quite simple to lose it.

Weight loss tip2- If one wants to learn various features about how to diet plan then time management is important. One needs to acknowledge that which part of day will be dedicated to exercise, at what time one should have meals, at what time one should cook so that body gets enough nutrients in proper amount. If one follows this routine then one will be able to sustain their eminent weight loss efforts.

Weight loss tip3- If you are on weight loss it is important that one keeps a check on their stocking of kitchen. It is essential that one stocks up his or her kitchen with fruits, healthy meats, grains, vegetables, flavourers etc. One should follow various cooking tips so that it imparts one with healthy living.

Weight loss tip4- Try to engulf home cooked healthy food which has all vitamins and nutrients in it. Make one aware about usage of less oil, fresh produce, low salt etc.

Weight loss tip5- It is said that one should start with Cardio exercises and weight trained exercises which helps one to lose weight actively. If one starts following weight lose programmes then it is sure that one’s heart rate will not be stressed.

Weight loss tip6- The best way to reduce weight is to drink lot of water. It is optimal that one has 7 to 8 glasses of water every day. Water cuts ones fat easily. Apart from a healthy diet and a healthy routine, it is important that one play, have healthy snacks, listen music without getting stress.

This article is written by expert writer of bestdiethouse.com which emphasizes on various techniques and strategies regarding weight loss and diet plans.

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Eliminating Stress: Secrets on How to Diet Revealed

Emotional eating is one of the downfalls to any diet plans. If you can learn to overcome stress in your life, your quest on how to diet effectively has come one step closer to your goals.

Did you know that the more stressed you are, the more likely you are to gain weight? Yes, you heard it right. This is contrary to common belief that stress can make you look thinner and frail. According to a research study, being subject to a highly stressful situation will instigate unhealthy diet choices since you are most likely going to participate in binge eating. The link between eating and human emotion has been talked about for some time but with the continued research on how to diet, this particular information has just recently come out to the surface.

The search for diet plans is still fairly high today. But unless people are able to figure out how they can stay away from food to cope with their emotions, experts believe that one might not be able to see any result at all. Diet is an integral component in any weight loss program. Thus, unless you are able to find a way to deal with emotional eating, or taking responsibility for your food choices (particularly during stressful situations), then you are bound to fail.

Health experts do admit that it is impossible to take stress away from life, particularly in this modern environment. But if you are committed to learn how to diet with more success, you should pay more attention to what and how much you are eating when subjected to stress. Experts also indicate that being aware of your feelings or emotions can help to break this seemingly hazardous cycle and enable you to switch to a healthy diet plan.

Here are some tips that you can take note when you are trying to integrate healthier eating into your diet plans, as well as reducing the amount of stress that you are faced with:

The moment you feel pressure is mounting, stay away from the fridge, table, or anywhere you have quick access to food. Stress eating is not healthy because a) you are not aware of what you are eating, b) you eat as much as you can without any consideration or qualms, and c) it does nothing to deal with the stress that you are confronted with.Try to relax. The quickest way to ruin your weight loss program is to give in to the stress and indulge. Why not try going for a walk? Or do some meditation perhaps? If deep breathing helps you to relax, then do that. Diet plans will not work until you can keep your emotions in check.When you feel too much pressure at work, take a stress break. Health and fitness experts agree that even a five-minute break can do wonders for your body! This is a good technique to let go of the stress and also to overcome the initial urge to grab something to eat (even when you’re not hungry!).Do some stretching or relaxing exercises. Even the best diets need an exercise component to them. The same thing applies here. In addition, it will divert your attention somewhere else and give you another surge of energy.

To fight the unwanted weight, you need to learn the most basic steps on how to diet. Stress might be an inevitable component of daily life but you have ways to battle it. If you can stick to a healthy diet plan, even under stressful situations, then you are headed in the right direction.

Bestdiethouse.com provides useful information on how to diet and recommended diet plans for your unique objectives. Make sure to browse the articles on the site to find the information you are looking for.

View the original article here

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Healthy eating out

If you’re eating out at a restaurant or cafe, you can make choices to ensure that your meal is healthy and balanced.

It's all too easy to have more saturated fat, salt and sugar than you realise when you're not cooking your own meal.

You can also end up eating more than you would have done if you'd served up your own portions.

We often indulge in sugary and high-fat foods when it's a special occasion. But many of us are eating out more often, and this means that it's important to think about healthier choices.

The first tip to remember is that whatever and wherever you’re eating, you don’t need to clear your plate. Instead, eat slowly and stop when you are full.

Simple steps can help you to make sure that you make healthier choices when eating out.

Food swaps
These swaps can make your restaurant or cafe meal healthier. Swap:

pies, bacon and sausages for chicken without the skin, or lean meats such as ham, fish (not fried) or pulses pastries, muffins and croissants for scones, bagels and currant buns sauces based on cream and cheese for tomato and vegetable sauces   fried rice such as pilau rice and egg fried rice for rice that is steamed or boiled chips or creamy mashed potatoes for potatoes that are baked or boiled cakes, chocolate or creamy puddings, biscuits, sweets and ice cream for fruit salads, sorbets and low-fat yoghurts vegetables and salads served with butter, oily dressings or mayonnaise for vegetables served plain ask for salad dressing on the side so you can add only as much as you need

Eating out tips
These tips can help you make healthier choices when you’re eating at a restaurant or cafe.

Look out for dishes highlighted on the menu as healthier options. If you’re not sure why the dish is healthier, don’t be afraid to ask.

More and more restaurants are putting calories for their food and drink onto their menus. You can use this information to help you decide which dish to have, and to help you to keep track of the number of calories you're eating. An average woman needs around 2,000 calories a day, and an average man needs around 2,500, depending on how active you are.

For more information read Understanding calories.

Remember, if you can't tell from the menu how a dish is cooked then you can always ask

Ask for salt not to be added to your meal during cooking or preparation. Say no to bread or other nibbles before your meal arrives. Eating these before your meal can make you more likely to eat too much. When you're ordering a variety of dishes to share, make sure you don’t order too many. Ask the staff how many dishes they would recommend. If your meal doesn't come with vegetables, order some as a side dish or have a salad with your meal. This can be instead of a starter. Wait until you've eaten your main course before you order a pudding. When you’ve finished the main course, you may be full. Have a glass of fruit juice or water with your meal.

Healthier puddings
If you'd like something sweet, there are healthier options.

Fruit is an especially good choice and can count towards your recommended five daily portions of fruit and vegetables. Learn more in 5 A DAY.

Fruit that is baked into puddings such as rhubarb crumble also counts towards your five fruit and veg portions. For a healthier pudding, choose fruit-based puddings instead of puddings with cream or chocolate fillings.

Cream and ice cream are both high in saturated fat. Instead of having a dessert with cream or ice cream, ask staff if you can have a sorbet, low-fat yoghurt, fruit purée, or custard made with lower-fat milk.

Many of us eat lunch on the go, whether it’s from a sandwich shop, cafe, supermarket or the work canteen.

The right choices can ensure your lunch is healthier.
Remember, if you make your own lunch, you know exactly what's in your lunchbox and you can save money.

Lunch salads
Salad can make for a healthy, filling and tasty lunch on the go. If you make them at home you'll be saving money too.

Salads that contain some starchy foods such as rice, pasta, potatoes or couscous are more filling.

Add grilled chicken (without the skin), prawns, sardines, cottage cheese, mozzarella or strips of lean ham for protein options lower in saturated fat.

Then choose a variety of veg: you could add roasted peppers and courgettes, avocado, spring onions, salad leaves, tomatoes, radishes, grated carrot or green beans.

Watch out for salads that contain a lot of mayonnaise or other high-fat dressings. This often includes coleslaw, potato salads and some pasta salads.

Pre-packed salads often have a nutrition information panel on the label so you can check how much total fat, saturated fat and salt they contain. Go for salads that are lower in fat, especially saturated fat and salt (or sodium). Learn more in Food labels.

Lunch sandwiches
Whether you're making your own sandwiches or buying them from a shop or staff canteen, here are tips to help you make healthier choices:

Choose brown or wholemeal bread. When buying pre-packed sandwiches, look at the nutrition information. Choose a sandwich that is low in fat: 3g or less per 100g, and 1.5g saturated fat per 100g. Watch out for the salt content too: food is high in salt if it contains more than 1.5g salt per 100g. Have your sandwich without butter, spread or mayonnaise, especially if the filling is moist. Or have a small amount and go for low-fat mayonnaise. Go for a sandwich with salad in it. Ask for extra if the sandwich is being made for you in the shop or cafe. Choose healthier sandwich fillings such as lean meats (ham, beef, turkey and chicken without the skin), tuna, smoked mackerel and hard-boiled egg. If you want cheese, go for edam, emmental, gruyère, mozzarella and low-fat cream cheese. They are usually lower in fat than other cheeses.

Hot food
If you prefer hot food for lunch, you can still make healthier choices:

Baked potatoes are a good lunchtime choice, but cut out the butter or use low-fat spread. Healthy fillings include baked beans, cottage cheese and ratatouille. Avoid ready-mixed fillings that contain lots of mayonnaise as these can be high in fat. Pasta can be a healthy choice, but avoid dishes with a creamy or cheesy sauce, or mixed with lots of oil, because these can be high in fat. Tomato or vegetable-based sauces are a healthier choice and will count towards your recommended five daily portions of fruit and veg. Avoid adding cheese, or add only a little. Soups can also help count towards your five portions if they contain vegetables. Try a soup with chunky vegetables, and to make it a filling meal add a wholemeal bread roll.

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Running to music

Music can help you run more efficiently and for longer, according to research. Sport and exercise expert Professor Andrew Lane talks about music’s performance-enhancing qualities.

Music can influence our state of mind. Not only can it enhance our mood, it can also change our mood. It can relax and it can energise. Music can act as a companion to whatever activity you’re engaging in, from reading to exercising. If you can match the tempo of the music with the activity, it can improve your enjoyment of that activity.

Music can trick your mind into feeling less tired during a workout, especially repetitive movement exercises such as running. Research suggests that listening to music while exercising can reduce perceptions of effort and fatigue by up to 12%. If you’re listening to music while running, it can distract you from the actual effort of running – you are listening to the beat of a song rather than thump coming from your heartbeat.

By reducing your feeling of tiredness, you are more likely to go on for longer. What’s more, research suggests that if you keep in step with the music, your stride will be more rhythmical and therefore more efficient. Tests on walkers found that walking in time to a musical beat improved endurance by 15%.

Running to the beat involves matching the beat of the music to your running speed to support your effort and, by speeding the music up, drive your running stride. Ideally, the beat should be even throughout the song, i.e. there should not be any changes of rhythm during the song. Also, try to pick songs with a similar beat when developing a playlist. Products such as AudioFuel specialise in beats per minute music.

Beats per minute (bpm) music is specially composed to get you running in step with the number of beats on a track. All music has a bpm. Mercy by Duffy has 127bpm. Don't Stop the Music by Rhianna has 123bpm. Most people find 150bpm a gentle pace and by 190bpm they are running as hard as they can.

The body has natural rhythm and is at its most efficient when it is moving in rhythm. Running to the beat is a bit like dancing to music. We tend to dance to the tempo of the music. In the same way, with running, we will naturally have a tendency to keep in step with the speed of the music.

You should select music appropriate to the task. If you want to go for an easy run, select music with a lower bpm such as Search for the Hero by M People (100bpm). If you’re feeling more energetic, choose songs with a higher bpm, such as I See You Baby by Groove Armada (128bpm). Whatever you choose, make sure it’s music you enjoy listening to!

Getting out of the door can be the hardest step when you are saying to yourself that all you want is another cup of tea. Music can help you get into exercise mode. Have a few motivational songs at the start of your playlist that you can play as you're getting ready. The simple act of pressing ‘play’ flicks a switch in your mind to signal that your session has begun and in a short time you will be out of the door.

Keep the volume down. If you’re running outside listening to music, you need to hear what is going on around you. You should be aware of your surroundings at all times, including road traffic, cyclists, dogs and other potential hazards.

Do you run to music? Share your favourite running playlist in our comments section below.

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Sugars

Most adults and children in the UK eat too much sugar. Cut down by eating fewer sugary foods, such as sweets, cakes and biscuits, and drinking fewer sugary soft drinks.

Sugars occur naturally in foods such as fruit and milk, but we don’t need to cut down on these types of sugars.

Sugars are also added to a wide range of foods, such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods that we should cut down on.

Evidence from the National Diet and Nutrition Survey shows that most adults and children eat more sugar than is recommended as part of a healthy balanced diet.

Many foods that contain added sugars also contain lots of calories, so eating these foods often can contribute to you becoming overweight.

Food and drinks that have a lot of added sugars contain calories, but often have few other nutrients. To eat a healthy, balanced diet, we should eat these types of foods only occasionally, and get the majority of our calories from other kinds of foods such as starchy foods and fruits and vegetables. Learn more in A balanced diet.

Sugary foods and drinks can also cause tooth decay, especially if you eat them between meals. The longer the sugary food is in contact with the teeth, the more damage it can cause.

The sugars found naturally in whole fruit are less likely to cause tooth decay, because the sugars are contained within the structure of the fruit. But when fruit is juiced or blended the sugars are released. Once released these sugars can damage teeth, especially if fruit juice is drunk frequently.

Fruit juice is still a healthy choice, and counts as one of your recommended daily five portions of fruit and vegetables. But it is best to drink fruit juice at mealtimes in order to minimise damage to your teeth.

For a healthy, balanced diet, cut down on foods and drinks containing added sugars.

These tips can help you cut down:

Instead of sugary fizzy drinks and juice drinks, go for water or unsweetened fruit juice (remember to dilute these for children, to further reduce the sugar). If you like fizzy drinks, try diluting fruit juice with sparkling water. Swap cakes or biscuits for a currant bun, scone or some malt loaf with low-fat spread. If you take sugar in hot drinks, or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether. Rather than spreading jam, marmalade, syrup, treacle or honey on your toast, try a low-fat spread, sliced banana or low-fat cream cheese instead. Check nutrition labels to help you pick the foods with less added sugar, or go for the low-sugar version. Try halving the sugar you use in your recipes. It works for most things except jam, meringues and ice cream. Choose tins of fruit in juice rather than syrup. Choose wholegrain breakfast cereals, but not those coated with sugar or honey.

Nutrition labels often tell you how much sugar a food contains. You can compare labels, and choose foods that are lower in sugar.

Look for the 'Carbohydrates (of which sugars)' figure in the nutrition label.

'High: over 15g of total sugars per 100g 'Low: 5g of total sugars or less per 100g

If the amount of sugars per 100g is between these figures, then that is a medium level of sugars.

The sugars figure in the nutrition label is the total amount of sugars in the food. It includes sugars from fruit and milk, as well as the sugars that have been added.

A food containing lots of fruit or milk will be a healthier choice than one that contains lots of added sugars, even if the two products contain the same total amount of sugars. You can tell if the food contains lots of added sugars by checking the ingredients list (see below).

Sometimes you will see a figure for 'Carbohydrates', and not for 'Carbohydrates (of which sugars)'.

The 'Carbohydrates' figure will also include starchy carbohydrates, so you can’t use it to work out the sugar content. In this case, check the ingredients list to see if the food is high in added sugars.

Labels on the front of packaging
There are labels containing nutritional information on the front of some food packaging.

This includes traffic light labelling, and advice on Guideline Daily Amounts (GDAs) of some nutrients, which can include sugar.

Traffic light labelling allows you to see at-a-glance if the food is high, medium or low in sugars.

Red = High Amber = Medium Green = Low

Some labels on the front of packaging will display the amount of sugar in the food as a proportion of the Guideline Daily Amount (GDA). GDAs are guidelines about the approximate amount of particular nutrients required for a healthy diet. For more, see Food labels.

Ingredients list
You can get an idea of whether a food is high in added sugars by looking at the ingredients list.
Added sugars must be included in the ingredients list, which always starts with the biggest ingredient.
This means that if you see sugar near the top of the list, you know the food is likely to be high in added sugars.

Watch out for other words that are used to describe added sugars, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey.

For more on other food label terms, such as ‘no added sugar’, see Food labelling terms.

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Weight loss: 'I knew I had to change'

Robert Langston knew he had to change his life. He was 37, weighed 16.2 stone (103kg) and couldn’t walk down his local high street without losing his breath.

He had diabetes, high blood pressure and asthma, and knew that his poor diet and a lack of physical activity had contributed to his condition.

Robert, a painter-decorator from Walsall, Staffordshire, had been unfit to work for several years. He had been in and out of hospital with ill health.

He contacted Time to Change, an exercise advice scheme run by Walsall Council's Sport and Leisure Development Services in partnership with NHS Walsall, which he had read about. The scheme helps people raise their activity levels gradually.

He began the exercise classes that were recommended to him by Time to Change. Twelve months later, Robert has turned his life around.

He's lost more than 3 stone (20kg), improved his health and returned to full-time employment. "I wanted my life back," says Robert, now 38. "I was on heavy medication for asthma, diabetes and high blood pressure."

The fitness classes, known as PACE, involved an hour a week of circuit training, which alternates short bursts of intensive exercise with rest.

The Time to Change service also gave Robert tips on making small changes to his daily life to increase his activity levels, such as using the stairs instead of lifts and escalators.

"I went to the exercise classes once a week and slowly the weight started to come off," says Robert. "As I saw the results, I got more and more into it."

At the same time, he received advice on improving his diet from the NHS Walsall Community Health's dietitians, who were helping him with his asthma.

Within weeks of beginning his new active lifestyle, Robert's asthma improved and his better general health meant he needed less medication.

After six months, he had enough confidence to leave the scheme and go to the gym on his own. "I didn’t need the scheme any more," he says. "By that stage, I was running and generally active and ready to get back to work."

He found work as a caretaker at an infants' and nursery school. It suits his new active lifestyle perfectly as he spends most of his working day on the move.

Robert has also stuck with his healthy eating regime, eating plenty of fruit and vegetables.

"I haven't been on a crash diet or anything like that," he says. "I'm just eating the right stuff in the right quantities."

Robert found calorie counting most helpful for his weight management. "I try to make sure I'm not consuming more calories than I'm burning," he says.

Robert knows that making physical activity part of his lifestyle has been the key to getting healthy and staying in good shape. He has now turned his garage into a gym with a treadmill, a rowing machine and a weights bench.

"It's never too late to turn your health around," says Robert. "I was in pretty bad shape before I decided I wanted to change."

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Your biggest health risks

Being a healthy weight can reduce your risk of serious illness and long-term conditions.

The interactive Atlas of Risk tool outlines the risks to your health based on your sex, age and where you live.

When you know about these risks, you can take action to help you decrease them.

Use the Atlas of Risk.

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When your child is overweight

If you've learned that your child is overweight, there are simple steps you can take, with support if you want it, to help your child move towards a healthy weight.

Your child’s weight matters, because it can affect their health now and in the future.

Overweight children are more likely to grow up into overweight adults, who face all the health risks that carrying excess weight can bring.

If your child is overweight, it's time to take action.

The good news is that there are steps you can take that will set your child on the road to a healthy weight.

If your child is very overweight, or if they have other health conditions, it’s a good idea to ask for support. Your GP can help (see below).

Children are growing, so it’s usually not necessary for overweight children to lose weight. Instead, it is usually better that the child maintains their current weight while they continue to grow in height. This will depend on how overweight your child is, and other factors.

If you’re unsure about this or other issues, ask for advice from your GP or practice nurse.

A healthy, balanced diet and plenty of physical activity will lead to a healthy weight for your child.

Making changes to your family’s lifestyle can make a real difference to your child’s weight. These changes work best, and are easiest, when the whole family joins in.

Regular meals, eaten together and without distractions (such as TV) are a great first step towards a healthier diet. Cooking yourself rather than relying on ready-made meals can help you to lower the fat and sugar content in your meals.

You can learn more about a healthy diet in Food and diet.

If your family eats snacks that are high in fat or sugar, such as chocolate, biscuits, sweets and fizzy drinks, aim to replace these with healthier alternatives such as fruit.

Physical activity is also an important part of achieving a healthy weight. The amount of physical activity that is recommended for children depends on age, and children who are overweight may need to do more than the recommended amount in order to lose weight. For more on how much activity children should do, and what counts as activity:

Aim to reduce the amount of time your child spends on inactive hobbies, such as watching television and playing video games.

It’s also important to help your child develop a positive body image and good self-esteem. Habits in childhood will remain as they grow into adults, so praise them when they try healthier foods or when they swap a sedentary activity for an active one.

You can learn more about the lifestyle changes that can help your child at the Change4Life website.

The school that your child attends should support you in helping your child to achieve a healthy weight.

All schools should provide opportunities for physical activity, and healthy food at lunch time. Some schools will also help to ensure that your child does not bring unhealthy foods to school, by working with parents to set guidelines on packed lunches.

If your child is overweight, you can talk to your child's teachers about your plans to help your child achieve a healthy weight, and how the school can support this.

You’ll find ideas for healthy packed lunches in our section on healthy lunchboxes.

If you feel uncertain about helping your child to achieve a healthy weight, or the changes you’ve made don’t seem to be helping, then seek support.
This is also a good idea if your child is very overweight, has a health condition or any other special needs such as a learning difficulty.

Your GP or practice nurse can assess your child’s weight and provide further advice on lifestyle changes.

They may also be able to refer you to a local weight management programme for children, such as those run by the Weight Management Centre, MEND and Carnegie Weight Management. These programmes are often free to attend through your local PCT, and typically involve a series of weekly group workshop sessions with other parents and their children.

At these workshops you’ll learn more about the diet and lifestyle changes that can help your child to achieve a healthy weight.

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Whey Protein During a Detox Diet

 Photo Credit Jupiterimages/Photos.com/Getty Images Whey is a liquid by-product of the process of turning milk into cheese. It contains amino acids, the building blocks of protein. Whey protein also comes as a protein supplement. Some detox diets include foods containing whey. Consult your doctor before following a detox diet or taking whey supplements.

Whey is one of two main proteins in milk from cows. According to the McKinley Health Center at the University of Illinois, one of the significant benefits of whey is that is has a high biological value, meaning your body can absorb whey more easily than some other types of protein. You find whey protein, which assists in building muscle, in drinks, meal replacement bars and powders. Research shows whey supplements may help athletes become stronger and leaner, states the McKinley Health Center. Taking whey supplements is typically safe if used in recommended doses, though some people are allergic.

A detox diet helps to cleanse the body of waste. The lungs, kidneys, colon, liver, skin, blood and lymph all assist with elimination of waste. Detoxing contributes to a healthy liver and digestive tract. The liver's role in detoxification is breaking down toxic substances. Bile from the liver then transports the toxins out of the body. Whey may support this process because it is a liver healer, according to "The Fast Track One-Day Detox Diet," by Dr. Ann Louise Gittleman.

Whey is included in some detox diets. "The Fast Track One-Day Detox Diet" states that whey is high in the amino acid L-cysteine, which your body converts into glutathione. Your liver uses glutathione for cleansing; therefore, replenishing glutathione every day is useful for a detox program. In addition to L-cysteine, whey contains other beneficial substances for the liver, including the amino acids glutamine, glycine, taurine and methionine. Nutritionist Joy Bauer recommends whey as part of a detox plan. She suggests a protein powder smoothie for breakfast that includes vanilla whey protein powder.

Some experts believe that detox diets are unsafe. According to an ABC News article from October 2009, detoxes are dangerous, particularly when people do them without doctor supervision. Detoxs can increase risk of dehydration by reducing the amount of electrolytes in the body. A lack of electrolytes may lead to complications, such as organ damage and heart problems. Other unpleasant effects include muscle breakdown, vitamin deficiencies and blood sugar issues, according to registered dietitian Susan Moores, writing on MSNBC.com.

Article reviewed by Paula Martinac Last updated on: Mar 14, 2012

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Whey Protein vs. Lean Meat

Whey protein and lean meat both provide dietary protein. Whey proteins are a group of proteins found in cow’s milk, where they make up 20 percent of the total milk protein, according to the McKinley Health Center at the University of Illinois. The words “lean meat” usually refer to the less-fatty cuts of beef, lamb, pork and game such as venison. Each of these proteins has advantages and disadvantages. Consult a health care professional before using whey protein supplements.

Whey protein and lean meat both contain high levels of amino acids to build and maintain muscle tissue. Whey protein supplements are available as concentrate, isolate or hydrolysates, according to McKinley Health Center. Concentrate has less fat but contains lactose and carbohydrates. Isolate is lower in available protein but the fat and lactose have been removed. Hydrolysates are more easily absorbed but more expensive. Lean beef comes from the chuck, round, sirloin and tenderloin. Lean pork and lamb are found in the tenderloin, loin chops and leg.

Whey protein does not contain vitamins or fiber. Whey protein is not a complete food and does not provide the same level of nutrients as a whole food such as meat. Lean meat supplies nutrients such as protein, B vitamins, vitamin E, iron, zinc and magnesium, according to the U.S. Department of Agriculture. Lean meat does not contain carbohydrates or fiber but does have some fat. Beef graded “choice” instead of “select” or “prime” is usually leaner.

You should eat about 0.4 grams of protein for each pound of body weight each day, according to the University of California at Los Angeles. As a supplement, 20 grams to 25 grams of whey protein is adequate for most people, according to McKinley Health Center; athletes may need twice that amount during heavy training or competition. A serving of lean meat is about 3 ounces and provides 21 grams to 24 grams of protein.

Whey protein does not have to be cooked and can be added to prepared foods such as smoothies, oatmeal or mashed potatoes. Whey protein is added to nutrition bars and made into powders or beverages. Meats do need to be cooked and lean meat is often more tender if braised or stewed for several hours. You can reduce the natural fat content of meat even more by cutting off visible fat, cooking by broiling or roasting instead of frying and draining the fat after the meat is cooked.

Whey protein and lean meat are different sources of protein. Although whey protein may be more convenient in some ways, meat provides more nutrients, such as vitamins and minerals. Whey protein is normally used as a supplement to a balanced diet rather than an integral component of the diet. Consult a health care professional before you take whey protein supplements.

Article reviewed by David Bill Last updated on: Jan 20, 2012

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Which Foods Are Important for a Baby?

A baby grows fast in the first year of life. A healthy infant will gain about 5 to 7 ounces a week from birth to six months and 3 to 5 ounces a week for the second six months, according to MayoClinic.com. By the time your baby is a year old, she will have tripled her birth weight. With that kind of growth rate, nutrition is important. A well-balanced diet for a baby should include protein, carbohydrates and fats as well as vitamins and minerals.

Breast feeding is the best source of nourishment for newborns, and the American Academy of Pediatrics recommends babies be exclusively breastfed for the first six months of life. Breast milk is easily digested, contains all of the nutrients a baby needs and helps protect your baby from infectious diseases. Breast milk contains lactose – a milk sugar – fat and proteins called casein and whey, as well as the vitamins and minerals your baby needs.

By the time your baby is about six months old, her digestive system is ready for solid foods. Cooked cereal is often the first food doctors recommend, and of the grains, rice is the least likely to cause allergies, according to Britain’s National Health Service. Oatmeal is another good cereal choice, as is barley. Other starchy foods such as mashed potatoes, sweet potatoes or yams can provide carbohydrates.

Fruits and vegetables are good sources of vitamins, minerals and fiber. Bananas are easy for a baby to chew, even without teeth, and can be mashed with a fork. Cooked apples, peaches and pears are also soft and easily digested. Pureed carrots, peas, green beans and squash provide variety as well as nutrition. As your baby becomes used to eating solid foods, you can offer cooked spears of broccoli or cauliflower, green beans and carrots. Diced cooked vegetables and diced soft fruits are other ways to serve fruits and vegetables.

Protein is important for strong muscles and other body tissues. Cooked pureed meats such as chicken, beef, turkey and lamb provide amino acids, vitamin B12 and minerals such as iron to your baby. Eggs can be served soft boiled or scrambled, or hard-boiled eggs can but cut into small pieces or mashed. Cottage cheese is another protein food that is high in calcium and easy for babies to eat. Cooked pureed or mashed beans also add protein to the diet.

The exact foods you feed your baby are less important than ensuring you offer a wide variety; a healthy diet should contain many different foods to ensure your baby gets all the nutrients she needs. It is best to avoid foods that are highly sweetened or salted, and foods with little nutrition such as soft drinks or sweets. Some foods increase the risk of choking, so raw carrot sticks, grapes, cherry tomatoes, popcorn and sausage should not be on the menu until your baby is older.

Article reviewed by J. Betherman Last updated on: Apr 25, 2012

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Which Has More Antioxidants: Peaches or Cherries?

 Since the 1990s, when news about antioxidants and their health benefits began to spread to the general public, the claims regarding antioxidant benefits have ranged from preventing the common cold to curing cancer. Although many of these claims have yet to be scientifically proven, antioxidant-rich fruits like cherries and peaches may help boost your immune system and stave off certain diseases. Although cherries appear to have higher overall antioxidant levels, both cherries and peaches contain antioxidant compounds that may have important benefits for your health.

Unstable molecules called free radicals can damage the DNA in your cells and make harmful low-density lipoprotein cholesterol more likely to stick to your artery walls. This, in turn, can lead to plaque buildup and narrowed arteries. Antioxidants are substances that fight these free radicals and prevent damage. People who eat fewer antioxidant-rich fruits and vegetables may have an increased risk for developing chronic diseases like cancer, diabetes and heart disease, as well as decreases in cognitive function as they age.

There may be thousands of different antioxidant substances, according to the Harvard School of Public Health. The best known are in the vitamin category, including vitamin C, vitamin E and beta-carotene. Other categories include minerals, carotenoids -- a common group of naturally occurring pigments in red, yellow, orange and dark-green fruits and vegetables -- and polyphenols. Polyphenols are the most abundant antioxidants in your diet, 10 times higher than your vitamin C intake and 100 times higher than intakes of vitamin E and carotenoids, according to a 2004 study in "The American Journal of Clinical Nutrition." The primary sources of polyphenols are fruits and fruit juices.

Scientists with the Agricultural Research Service of the U.S. Department of Agriculture, or USDA, helped develop the ORAC method to determine the amount of antioxidants a food item has. The ORAC method, which stands for oxygen radical absorbance capacity, measures the capacity of a food to counteract the free radicals your body generates when you engage in ordinary daily activities like breathing, eating and exercising, as well as when you're exposed to pollution or ultraviolet rays. If a food is rich in antioxidants, it scores an ORAC rating of 1000 per 100 grams or above.

There are over 100 different species of cherries, the smallest members of the stone fruit family rosaceae. The most important are the sweet cherry and the sour, or tart cherry. Cherries contain vitamins A, B, C, E and K, as well as carotenoids and polyphenols. Tart cherries contain a much higher level of total polyphenols than their sweeter cousins, according to a 2010 report in the journal "Molecules." USDA scientists analyzed the antioxidant levels in over 100 different foods and published the results in the "Journal of Agricultural and Food Chemistry" in June 2004. Although the study didn't include tart cherries, sweet cherries ranked 15th in the amount of overall antioxidant capacity among the foods tested, with an ORAC rating of 4873.

Peaches are also a member of the rosaceae family and are rich sources of vitamins A, B1, B2 and vitamin C. Like cherries, peaches are good sources of carotenoids and polyphenols. The same USDA study in the "Journal of Agricultural and Food Chemistry" from 2004 found that peaches had an ORAC rating of 1826. While well below that of cherries, the rating still qualifies the peach as an antioxidant-rich food due to having a score above 1000 per 100 grams. A report in the February 2000 issue of "The Journal of Agricultural and Food Chemistry" showed that the antioxidants in peaches were able to inhibit the effects of harmful low-density lipoprotein cholesterol that can lead to chronic disease.

Article reviewed by Brigitte Espinet Last updated on: Mar 6, 2012

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Why Don't I Feel Full After a Meal?

 Eating is meant to satisfy your appetite and your taste buds, but when you don’t feel full after a meal, this can lead you to either eat more or feel unsatisfied with your meal. If you’re trying to keep your weight under control, a failure to feel full can be cause for concern. Feeling satisfied after a meal is a complicated process that involves hormones and your brain. Understanding how feelings of fullness are triggered can help you determine why you don’t feel full after a meal.

Your stomach has receptors that send messages to your brain to tell it when you are full. Just as it takes a few rings to reach someone on the telephone, the messages between your stomach and brain aren’t instantaneous. Your stomach needs anywhere from 10 to 45 minutes to release the hormone cholecystokinin, which signals your brain that you are full, according to an article in the online "Ladies' Home Journal." If you are eating too quickly, your hormones may not be signaling that you are full.

Feeling full after eating a meal can be equal parts physical, such as your stomach stretching because it’s full, and mental. The mental part comes from the satisfaction associated with eating a meal. Your taste buds and your sense of smell can play a role in helping you feel full after a meal. If you have eaten very quickly, there’s a chance you may not feel as full as if you had slowly savored each bite. This is called mindful eating, in which enjoyment of food leads to increased feelings of satiety, according to Professor Kathleen J. Melanson, a registered dietitian quoted in "Ladies' Home Journal."

Volume and number of calories can affect your feeling of fullness. MayoClinic.com recommends eating foods that are low-energy dense, which means they are low in calories. When you eat low-calorie foods, you are able to eat more of them, which can stretch your stomach and activate the hormone receptors that trigger feelings of fullness. Think of it this way: Eating two chocolate chip cookies is equivalent to eating a full bowl of green salad with tomatoes, cucumbers and low-calorie dressing. The cookies and the salad may have comparable calorie counts, but the salad is more likely to leave you feeling full. If you do not feel full after eating, consider switching to foods that have a low-calorie density.

For some, eating slowly and mindfully isn’t enough to create a feeling of fullness after a meal. This is because their bodies do not properly use the hormone leptin, which is associated with feelings of fullness and pleasure after eating, according to Harvard Health Publications. If you experience leptin resistance, your body may not accurately interpret the signals for feelings of fullness. As a result, you may not feel full after you have finished eating. Speak with your doctor if you are unsure whether your body is using leptin or digestion-related hormones properly.

Article reviewed by TimDog Last updated on: Apr 23, 2012

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Why Do Tomato-Based Foods Cause Heartburn?

You’ve just finished off a plate of spaghetti when you feel the burning, tingling sensation of heartburn spreading across your chest. Foods can increase the likelihood of experiencing heartburn, and tomato-based products are part of this list due to their acid profile, according to the website eMedTV. If you experience heartburn symptoms more than twice a week, consult your physician, as this can indicate more-serious problems.

Tomatoes contain citric and malic acids, which are responsible for giving tomatoes their flavor profiles. The higher the levels of acid, the more tart and flavorful the tomato is considered to be, according to the “Illinois Times.” While these acids can give tomatoes a tart, fresh taste, the acids can also contribute to uncomfortable heartburn symptoms.

Inside your stomach is a powerful acid known as hydrochloric acid. This acid allows your body to break down foods, allowing the nutrients within to travel through your digestive system for absorption. Your stomach has a protective lining that keeps acid from seeping outside your stomach, but there is one place the acid can go: up, from your stomach to your esophagus. Because your esophagus does not contain this protective lining, you can experience heartburn. Symptoms include a burning pain in your neck and throat that worsens after eating and can last for two hours, according to the Children’s Hospital of Wisconsin.

Tomato-based foods can aggravate heartburn because they increase the production of stomach acid, according to the Children’s Hospital of Wisconsin. When your stomach makes more acid and you already have extra food in your stomach, the acidic contents can reflux back up into the esophagus and cause heartburn symptoms. Imagine this process like an overflowing sink: when the sink contains excess contents, those contents will come up and over the basin.

Even if you love spaghetti and lasagna, continuing to eat these foods and overlooking heartburn symptoms can have negative consequences. Persistent acid reflux can weaken your esophagus, as well as the ring of muscle called the lower esophageal sphincter that is designed to act as a valve between your stomach and esophagus, according to the National Digestive Diseases Information Clearinghouse. Over time, this can lead to damage to the esophageal lining and increase your risk for esophageal cancer. For this reason, if tomato-based foods contribute to your heartburn, eat them in smaller amounts or avoid them entirely to reduce heartburn.

Article reviewed by TimDog Last updated on: Apr 20, 2012

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Who Builds More Lactic Acid: a Sprinter or a Jogger?

Lactic acid is a byproduct your body creates when it uses up your oxygen reserves and doesn't fully break down the glucose it uses for energy due to a temporary lack of oxygen in your muscles. Although both aerobic exercises, like jogging, and anaerobic exercises, such as sprinting, can cause lactic acid to build up in your muscles, lactic-acid buildup is more common during sprinting.

The sudden bursts of energy needed for sprinting burn up the oxygen in your muscles much faster than a leisurely jog does. In fact, sprinting burns up oxygen faster than your body can deliver it to your muscles, causing you to exercise in a state of oxygen debt. You can exercise for one to three minutes in this state, but it causes large amounts of lactic acid to build up in your muscles. Most people jog at a pace that still allows the body to deliver sufficient oxygen to your muscles to fully break down the glucose used for energy without creating lactic acid.

Some people believe that the muscle soreness that occurs after exercising is due to lactic acid in their muscles. This is not the case, according to a "Scientific American" article published in January 2006. Although lactic acid can cause a burning sensation during exercise, the lactic acid is quickly cleared from the body after exercise. Any delayed-onset pain is likely due to small tears in your muscles caused by your exercise.

Lactic acid may actually be beneficial. It serves as a source of fuel, affects your metabolism and may even help with weight loss, notes a June 2006 article in "The New York Times." The brain, diaphragm and heart all perform well using lactic acid as a fuel, so exercises that produce lactic acid don't need to be avoided. The soreness it causes during exercise usually causes athletes to stop before major damage is done to the muscles.

Both sprinting and jogging provide health benefits. Aerobic exercises like jogging strengthen your heart, help with weight loss, increase your stamina, keep your arteries clear, improve your mood and help you live longer. Sprinting intervals can provide many of these same benefits in a shorter time for those healthy enough for intense exercise who want to shorten their workouts, notes a July 2008 study published in "American Journal of Physiology — Regulatory, Integrative and Comparative Physiology."

Article reviewed by John Hagemann Last updated on: Feb 1, 2012

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Will Drinking Wine Ease Arthritis Pain?

Arthritis comes in several forms. Osteoarthritis results from wear and tear on your joints. Rheumatoid arthritis is an immune system disorder. Gouty arthritis occurs in conjunction with gout, and psoriatic arthritis is sometimes found in people who have psoriasis. When it comes to the relationship between wine and arthritis, however, it’s all about rheumatoid arthritis.

Rheumatoid arthritis results when your immune system attacks the lining of the membranes around your joints – the synovium. Eventually, the synovium gets thicker and can destroy the cartilage and bone inside the joint. It is more likely to occur in women and to begin between age 40 and 60. Other medical conditions such as carpal tunnel syndrome, osteoporosis, heart problems and lung disease often occur in people who have rheumatoid arthritis.

Research published in July 2010 in the online journal “Rheumatology” found that people with rheumatoid arthritis who drank wine were likely to have less disease and fewer symptoms -- including less pain -- than those who did not drink. In addition, people who did not drink were four times more likely to develop rheumatoid arthritis than people who imbibed. The researchers noted that the actual quantity of wine consumed seems less important than the regularity with which patients drank wine.

Resveratrol in wine may be the important factor in evaluating wine’s effect on rheumatoid arthritis. Resveratrol is an antioxidant that has anti-inflammatory properties and helps support the immune system, according to research in the January 2010 “Annals of Rheumatic Disease.” Inflammation is one of the causes of arthritic pain. Researchers found that resveratrol suppresses the biological responses necessary for rheumatoid arthritis to develop in mice.

In research on rabbits with arthritis, an article in the April 2007 issue of “Inflammation” examined rabbits with inflammatory arthritis that had been treated with injections of resveratrol or a control injection. Rheumatoid arthritis is a type of inflammatory arthritis. Rabbits that received resveratrol had less cartilage destruction and less inflammation of the synovium. The rabbits treated with resveratrol also displayed less cartilage loss.

Although the research is promising, wine is not considered an appropriate treatment for rheumatoid arthritis. Alcohol, including wine, can interact with some of the medications used to treat arthritis. Since people with rheumatoid arthritis often suffer from osteoporosis as well, falls due to intoxication can increase the risk of fractures. If you have rheumatoid arthritis, consult a doctor to determine if wine is appropriate for your condition.

Article reviewed by David Bill Last updated on: Feb 3, 2012

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Yeast Infections and Sweets

 A yeast infection can occur in the mouth, the intestines, and in other areas of the body. This fungal infection commonly infects diabetics, overweight or obese people, and individuals with unhealthy immune system function due to illness or poor nutrition. A yeast infection in the gut can lead to malnutrition and cause an increased craving for sweets and carbohydrate foods.

A vaginal yeast infection is a common type of infection caused by yeast, or candida. Also referred to as candidiasis, this infection can also occur in the mouth and gut. Up to three out of four women experience a vaginal yeast infection at one point in their lives, and it can be recurring, according to MayoClinic.com. This condition causes vaginal inflammation, irritation, severe itchiness and discharge. Vaginal candidiasis is not considered to be a sexually transmitted disease, but the fungus that causes it can be spread by oral-genital contact.

A yeast infection can also occur in the intestines, which can lead to the yeast physically restricting the absorption of food through the intestinal walls to the blood. In severe cases, an intestinal yeast infection can cause malnutrition because the yeast also consumes carbohydrates in the diet. In some cases, the yeast growth is so widespread that it can cause severe bloating of the stomach, as well as gassiness, belching and diarrhea. Alpha Omega Labs reports that many women who have chronic vaginal yeast infections may also have intestinal candidiasis.

According to MayoClinic.com, individuals with yeast infections of any kind will crave sugary or sweet foods because the yeast may be consuming carbohydrates in the diet. Candida yeast thrives on sugar, and because the infected individuals feel drained of energy due to a lack of carbohydrates, they are attracted to sweets and refined carbohydrates such as sugary foods, cakes, biscuits, white bread, chips and potatoes. This causes an unhealthy cycle in which the yeast parasite feeds off the body, and this in turn causes the body to crave more of the sugar it needs to thrive and grow.

Though a balanced diet may not be enough to prevent a yeast infection, certain foods can help to reduce your risk. The website HealthGuidance notes that adding a cup of yogurt, which contains healthy probiotic organisms, to your daily diet may help to limit the growth of unhealthy yeasts. Cranberry juice and garlic may also help treat yeast infections, as they are both antifungals. It is also important to limit alcohol, sugar and refined carbohydrates, as yeast feeds off these foods. Hence, diabetics are prone to yeast infections because they have higher levels of blood sugar. A balanced diet is essential for immune system and overall health, but if you have a yeast infection, it is important for you to seek medical treatment.

Article reviewed by TimDog Last updated on: Apr 29, 2012

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Chinese Licorice Benefits

Chinese licorice root is an ancient herbal remedy commonly used by practitioners of traditional Chinese medicine. Its primary use is as a detoxifying agent and expectorant, although it displays many other properties potentially beneficial for health. Chinese licorice is used alone or mixed with other herbal remedies for enhancement and to limit side effects. Like most herbal remedies, Chinese licorice root has not been scientifically investigated to the satisfaction of American health authorities, so it should not be thought of as a cure for any particular disease as of yet. Consult your doctor before taking large amounts of any herbal supplement.

Chinese licorice, or Glycyrrhiza uralensis, is a perennial plant native to China and should not be confused with the licorice species from Europe or America, such as Glycyrrhiza glabra. Chinese licorice, also called "sweet herb" and "beauty grass," has different properties than other species of licorice. In China, it’s also referred to as "the great detoxifier" because of the various toxins it’s reputed to be able to remove from the body, according to the book “The Way of Chinese Herbs.” The root of Chinese licorice is the part most used medicinally as it contains many beneficial substances including glycyrrhizin, plant sterols, glycosides, flavonoids, vitamins and minerals. In traditional Chinese medicine, licorice root is one of the most important herbs for treating disease and promoting good health, along with ginseng and green tea.

Some of the compounds in Chinese licorice root display anti-inflammatory, antimicrobial, anti-oxidant, anti-spasmodic, demulcent and mild laxative properties, according to “Chinese Herbal Medicine: Materia Medica.” Consequently, the herb may be helpful for boosting the immune system, reducing inflammation, fighting mild infections, combating oxidation damage from free radicals and promoting regular bowel movements, although scientific studies need to be conducted before any specific recommendations can be made.

Due to its varied properties, Chinese licorice root is recommended for a wide-variety of conditions and symptoms, such as sore throat, tooth decay, gingivitis, canker sores, chronic coughing, bronchitis, influenza, other bacterial and viral infections, arthritis, gout, gastritis, stomach ulcers, indigestion, constipation, enlarged prostate, and liver and pancreatic conditions. Ask your doctor if taking herbs such as Chinese licorice can interfere with common pharmaceutical drugs recommended for the above mentioned conditions. Herbalists and naturopaths may also be good sources of information about the benefits and side effects of Chinese licorice.

Chinese licorice root is generally considered safe in moderate doses, although it may increase blood pressure and heart rate in very large doses. Consequently, you should be cautious taking it if you have hypertension or heart disease. Chinese licorice root is available in capsules, tablets, herbal teas, syrups and extracts. Extracts are usually the most potent herbal preparation, so if you are concerned about your reaction to Chinese licorice, consider initially consuming a tea form instead.

The Way of Chinese Herbs; Michael TierraChinese Herbal Medicine: Materia Medica; Dan Bensky et al.Article reviewed by Molly Solanki Last updated on: Jul 6, 2012

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Cheap Meal Plans for Single Moms

For many single moms, time and money are in short supply, making mealtime an unneeded stressor. You want to feed your kids healthy meals but would rather not break the bank in the process. Convenience foods are tempting. They’re both quick and inexpensive, yet many are laden with sodium, fat and cholesterol. But when you spend some time at the grocer, you’ll begin to notice that healthy doesn’t always mean costly. So stock up on nutritious, multipurpose staples, like brown rice, whole-grain pastas, dried legumes, frozen vegetables and potatoes, which then leaves the door wide open to fill in with other wholesome foods.

Doubling up your favorite recipes is one of the easier meal plans for busy moms. This limits the number of ingredients needed to prepare a meal, saving money on your weekly grocery bill. Plus, many foods freeze rather well. Lasagna, enchiladas, calzones, meatloaves, soups, stews, chili and other pasta dishes or casseroles can be frozen for a month or two without affecting their flavor.

If you or your kids aren’t fans of leftovers, consider teaming up with another single-parent family when doubling up on recipes. Each week, make twice the amount of one or two recipes and swap half with a friend. Both families save money by limiting the amount of food purchased, yet expand their menu — as well as time away from the kitchen — with the meal swap.

Make foods that can be the key ingredient in more than one meal. For example, roast a chicken one night and then use the leftovers for your kids’ chicken sandwiches on day two. The same can be done with turkey, beef or pork. Boil a pound of pasta and use half of it for stroganoff one night and the other half for a cold salad side on day two.

In many families, breakfast for dinner is a treat. For single mothers, it can also be used to save a little dough. Eggs cost almost nothing, especially when you get them on sale. Private-label bread is often the same story. Make French toast, scrambled eggs and ham steaks for a change of pace.

Take a page from the extreme couponing handbook and plan your meals around the weekly deals at your grocery store. Even if you don’t plan on cooking it that week, stock up on sale items, especially those with a long shelf life. To make your penny stretch even further, hit the store on double coupon days. You might find yourself getting breakfast cereals, canned goods and frozen meals for free. In fact, two to three hours of couponing can save you 70 to 95 percent on purchases.

Article reviewed by S.C. Ville Last updated on: May 19, 2012

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Can You Only Eat Vegetables & Still Stay Healthy?

The concept of eating only vegetables in order to increase or maintain health is not favored by virtually all nutritionists, who instead maintain that a balanced diet is the best approach. Depending on your health status, you may be able to maintain your health for many weeks or months by just eating vegetables, but deficiencies of protein, fatty acids and certain vitamins and minerals are likely to manifest sooner or later. A healthy vegetarian diet typically includes the addition of fruits and legumes, such as beans, peas and seeds. Consult a nutritionist about the importance of eating more than one food group.

Most vegetables are rich in fiber, antioxidants and assorted vitamin and minerals. Cellulose fiber is important for cleaning the intestinal tract and stimulating regular bowel movements. Antioxidants help reduce the tissue damage caused by free radicals, which are created by oxidation of certain compounds. Vitamins are necessary for numerous health-related factors such as immune function, tissue repair, metabolism, red blood cell production and many more. Minerals are essential for enzyme production, immunity, muscle function and strong bones. Good examples of exceptionally nutritious vegetables include carrots, broccoli, squash and leafy greens such as spinach and kale. The nutritional value of vegetables is reliant on soil quality, however, and mineral-depleted soil is a problem on many big commercial farms in the United States. Furthermore, most vegetables have very little or no vitamin B12, which is important for brain function, metabolism and red blood cell development.

Strictly eating only vegetables might deprive you of some very nutritious foods that you assume are classified as vegetables but really are not. For example, tomatoes, avocadoes and olives are actually fruits, although they are often combined with vegetables in salads and thought of as vegetables by many Americans. Furthermore, beans, peas and some nuts are actually legumes. These fruits and legumes are important additions to healthy vegetarian diets due to their soluble fiber, essential fatty acids and protein content, but they would not be allowed if you limited yourself to a strictly vegetable diet.

A primary problem with eating only vegetables is lack of caloric intake. In fact, many vegetables, such as celery, carrots, cucumber and lettuce, are negative calorie foods because the number of calories they have is less than the amount of energy needed to digest them. It’s estimated that it requires about 80 calories to chew, digest and process average-sized vegetables, but most don’t contain that many calories. The result of eating only vegetables is weight loss and a lack of complete nutrition.

Another major concern with a vegetable-only diet is lack of protein and essential fatty acids. Many vegetables contain some protein, especially spinach, asparagus and broccoli, but it pales in comparison to beef, poultry fish or eggs. Furthermore, aside from certain legumes, such as soybeans, vegetable protein is incomplete because it doesn’t contain all the essential amino acids that humans need. As a general category, vegetables are also very low in fats, especially if you re-classify avocados, olives and legumes as fruits. Essential fatty acids are important for forming cell walls and steroidal hormones. A lack of protein and fat not only inhibits growth, but it can lead to tissue deterioration and compromise immunity.

Public Health Nutrition: From Principles to Practice; Mark Lawrence and Tony WorsleyAdvanced Nutrition and Human Metabolism; James L. Groff et al.Article reviewed by Molly Solanki Last updated on: Jul 16, 2012

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Can You Be Allergic to Unsweetened Tea?

An allergic reaction to any food or beverage can occur if your immune system perceives it as a threat. Your immune system is rarely “wrong,” although it can sometimes overreact to natural compounds that are innocuous to the vast majority of other people. Unsweetened tea, either hot or cold, is usually made from black tea leaves, which contain tannins, caffeine and theanine, among many other phytochemicals. Allergic reactions to these compounds are fairly rare, but they are certainly possible. Consult with your doctor if you experience any side effects after drinking unsweetened tea.

Allergic reactions to beverages are not nearly as common as allergic reactions to food, according to “Contemporary Nutrition: Functional Approach.” Most food allergies are caused by eggs, fish, seafood, nuts, soybeans, wheat and dairy products. In contrast, the vast majority of beverage allergies are caused by cow’s milk, although the artificial additives and high-fructose corn syrup in sodas and energy drinks cause many issues as well. An allergic reaction to a food or beverage occurs when your body initially responds to some ingredient by creating antibodies against it. Then, a massive release of histamine from mast cells is triggered when the “tagged” ingredient is reintroduced to your body at a later time. Common symptoms of an allergic reaction include difficulty breathing and swallowing due to widespread swelling, hives, runny nose and eyes, hypotension and anxiety.

Green and black tea leaves display a variety of medicinal properties and are sometimes recommended for combating allergic reactions, according to the “PDR for Herbal Medicines.” As such, allergic reactions to natural, unsweetened tea are considered rare, although sensitivities and intolerances are more common. Sensitivities and intolerances often involve symptoms such as stomach upset, cramping and diarrhea, but they don’t occur as a result of antibody production and histamine release. Ingredients in black tea that might lead to an allergic reaction or other side effects include tannins, caffeine and theanine.

Tannins are classified as polyphenols and include the compounds theaflavin-3-gallate, catechin and tannic acid. All tannins are antioxidants and astringents, which contribute to the bitter taste and dryness of black tea. Intolerance to tannins often causes abdominal cramps, although allergic reaction is rare.
Caffeine is a stimulant that affects your brain, cardiovascular system, adrenal glands, thyroid gland and kidneys. Doses below 250 milligrams usually lead to increased alertness and reduced fatigue, although higher amounts often cause restlessness, nervousness, insomnia and tremors.” Allergic reaction to caffeine is also rare, but intolerance is much more common.
Theanine is structurally similar to amino acids and has a tempering effect on caffeine. It has calming and relaxing effects, and it is reputed to be able to increase concentration.

If your allergic reaction to unsweetened black tea is due to tannins, you should also be allergic to green tea and red wine. If caffeine is the culprit, sodas, coffee and energy drinks should also cause the same reaction. If your allergy is to theanine, green tea and a few species of mushroom will cause you trouble as well. Consult with an allergy specialist to check which component in tea is triggering an allergic reaction.

Contemporary Nutrition: Functional Approach; Gordon M. Wardlaw et al.PDR for Herbal Medicines; PDR Medical StaffPublic Health Nutrition: From Principles to Practice; Mark Lawrence and Tony WorsleyArticle reviewed by TimDog Last updated on: May 30, 2012

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Can Vitamin B12 Flush Your System?

Vitamin B12 is a water-soluble vitamin found in animal food, including seafood, meat, poultry and dairy. Your body uses vitamin B12 for proper red blood cell formation, neurological function and DNA synthesis. Vitamin B12 is often an ingredient in cleanses because of the purported belief that vitamin B12 flushes out your system. Although vitamin B12 does not clean out your entire system, the vitamin can flush out specific toxins.

The Food and Nutrition Board has established a recommended daily intake of vitamin B12. According to the Office of Dietary Supplements, males and females over 14 years of age should consume 2.4 micrograms of vitamin B12 per day. Women that are pregnant or are lactating should increase their daily intake. Because most of the vitamin B12 is naturally in animal protein, vegans and vegetarians should take vitamin B12 supplements.

Your body uses vitamin B12 to process fatty acids and some amino acids, according to Detox-guide.com. Vitamin B12 helps to decrease reactions to sulfites and preservatives and many cleanses recommend including the vitamin. All fat-soluble toxic chemicals need vitamin B12 to clean out the system. A study published in 2006 in Experimental Biology and Medicine examined the role of vitamin B12 in cyanide poisoning. Researchers found that vitamin B12 is an effective in cyanide detoxification.

A deficiency is vitamin B12 can cause anemia because the vitamin helps to form red blood cells. Other symptoms of vitamin B12 deficiency include fatigue, weakness, constipation and weight loss. Vitamin B12 deficiency can also cause neurological symptoms, such as numbness, tingling in the hands, difficulty maintaining balance, depression, dementia and confusion. Although a vitamin B12 deficiency is relatively rare, malabsorption from food, anemia or dietary deficiencies are often the cause. People with a deficiency can take a vitamin B12 supplement.

Although there is no evidence that vitamin B12 flushes out your system, it can help clean out specific toxins. Because vitamin B12 is water-soluble, there is little chance for toxicity and you can take vitamin B12 supplements safely. The Food and Nutrition Board at the Institute of Medicine has not established an upper limit of vitamin B12 because no adverse effects are associated with excess amounts of vitamin B12. But, vitamin B12 can interact with certain medications. It is important that you consult your physician before you take a vitamin B12 supplement.

Article reviewed by JenniferD Last updated on: May 24, 2012

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Benefits of Sodium Butyrate

Sodium butyrate is the sodium salt of butyric acid, which is a short-chain fatty acid. It’s a natural byproduct of the fermentation of dietary fibers in your large intestine. Some animal-based studies suggest that taking sodium butyrate as a supplement may restore memory loss and cognitive impairment in those with Alzheimer’s disease or other forms of senility. However, much more human research is needed before any specific recommendations can be made. Currently, sodium butyrate is not considered part of any orthodox medical treatment regimen for Alzheimer’s disease. Consult your doctor or a neurologist before experimenting with sodium butyrate supplementation.

Butyrate is a fatty acid that’s produced by anaerobic bacteria fermentation of dietary fiber, such as cellulose, in your colon. It can combine with sodium to form a salt that’s called sodium butyrate. The natural function of butyrate in your colon is not fully understood, but it acts as a powerful detoxifier of ammonia and neurotoxins and it encourages the formation of “friendly” or symbiotic bacteria in the gastrointestinal tract, according to the book “Human Biochemistry.” It has been suggested that butyrate may also inhibit the development of colon cancer, although human research is lacking.

Research on mammals suggests that sodium butyrate can alter gene expression in cells and arrest cell proliferation by inhibition of an enzyme cascade referred to as HDAC, according to a study published in a 2003 edition of The Journal of Nutrition. Sodium butyrate is the most common HDAC inhibitor because it’s readily formed in the colon by fermentation of fiber. It seems to have especially noticeable effects on pancreatic, liver and brain cells. In a study published in a 2011 edition of the Journal of Alzheimer’s Disease, sodium butyrate was found to improve memory function in an Alzheimer's disease mouse model when administered at an advanced stage of the disease.

Because sodium butyrate is able to induce cell cycle arrest in various cancer cells and improve memory and cognitive function in animal studies, there is hope that it can be used in supplemental form to help people fight cancer and Alzheimer’s disease. The research also indicates that eating a high-fiber diet may be even more important than previously thought because of the sodium butyrate that’s naturally produced in your colon.

Although the animal-based research is very promising, no ethical recommendations can be made for sodium butyrate supplementation. People with cancer or various forms of senility are recommended to consult their doctors before embarking on any supplement regimen. However, because most people don’t eat enough fiber, including more fiber in your diet is usually a safe and beneficial strategy.

Article reviewed by demand12324 Last updated on: Jun 14, 2012

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Can Anyone Take Vitamin B-12?

Vitamin B-12 is a complex molecule involved in metabolism, red blood cell production and DNA synthesis. B-12 deficiency is considered fairly uncommon in the United States, although a variety of conditions and dietary factors reduce its absorption, which may lead to more deficiency symptoms than are assumed. Anyone can take B-12 supplements, but efficient absorption and utilization are the primary issues. Infants who are at risk of B-12 deficiency shouldn’t be given supplemental tablets or capsules directly because of the risk of choking; instead, mothers should take the supplements and then feed their infants the vitamin-enriched breast milk.

Vitamin B-12, also called cobalamin, is needed by your body for cellular metabolism and energy production, the creation of red blood cells in bone marrow, DNA strand synthesis, and higher brain functions, such as cognition and short-term memory, according to the “Encyclopedia of Human Nutrition.” Some B-12 is made by “friendly” bacteria in your large intestine, but dietary sources are needed to avoid deficiencies. Vitamin B-12 is widely found in meats, fish, poultry, eggs and dairy products, but it’s not prevalent in very many plant-based foods. Legumes and leafy vegetables such as spinach often contain some B-12, although the amount is dependent on soil quality and organic fertilization. Strict vegetarians are at greater risk of B-12 deficiency and are often advised to consider supplements.

Vitamin B-12 needs a compound called intrinsic factor to be present in the stomach and intestines for absorption to take place, according to “Advanced Nutrition and Human Metabolism.” Intrinsic factor is dependent on stomach acidity, but as many people age, their production of stomach acid and intrinsic factor declines. Consequently, B-12 supplements are commonly recommended for the elderly. Even with adequate levels of intrinsic factor, B-12 isn’t especially well-absorbed. Under ideal circumstances, only 10 percent of supplemental or dietary B-12 is absorbed through the gastrointestinal system.

Vitamin B-12 is the only B vitamin that is stored in the body for long periods of time, so deficiency symptoms sometimes take many months or years to appear. Furthermore, folic acid can mask B-12 deficiency because it has similar roles in your body. Regardless, commonly acknowledged B-12 deficiency symptoms include pernicious anemia, fatigue, asthma-like breathing difficulty, low sperm counts, numbness in the extremities, depression, and neurological dysfunction very similar to senility or Alzheimer’s disease, according to the “Textbook of Functional Medicine.” A blood test is available to determine your B-12 levels.

Anybody can take B-12 supplements, but some types are probably better for certain people. For example, B-complex capsules are probably sufficient for children and young adults who don’t eat much meat, poultry or fish but who produce adequate stomach acid and intrinsic factor. Strict vegetarians should probably consider higher doses of B-12 in the form of sublingual tablets, which are better absorbed than standard capsules. Elderly people, regardless of diet, should consider sublingual B-12 tablets or occasional B-12 injections, which bypass the gastrointestinal system entirely. The elderly may also benefit from taking a synthetic form of B-12 called hydroxocobalamin, which is better absorbed in the large intestine. Anyone who has had gastric bypass surgery or who has gastrointestinal disorders should consider B-12 injections. Nursing infants don’t need supplements as long as their mothers are not deficient.

Encyclopedia of Human Nutrition; Benjamin Caballero et al.Advanced Nutrition and Human Metabolism; James L. Groff et al.Textbook of Functional Medicine; David S. JonesArticle reviewed by TimDog Last updated on: May 19, 2012

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Benefit of Tulsi for Hormone Imbalance

Tulsi is an herbal remedy used in Ayurvedic medicine, which is an ancient form of traditional medicine developed in India. The herb is similar to other kinds of basil in terms of looks and taste. Tulsi is used to flavor Indian cuisine, but it’s valued mostly for its medicinal properties. One of its medicinal properties is strong adaptogenic behavior, which influences hormone function and balance. Consult an herbalist or practitioner of Ayurvedic medicine about the potential benefits and side effects of taking tulsi.

Tulsi, also known as Ocimum sanctum, or holy basil, has been used medicinally in India for at least a few thousand years. Due to its reputation of improving a wide-spectrum of ailments, conditions and symptoms, tulsi is also nicknamed the “Queen of Herbs” in most regions of India. Tulsi displays many medicinal properties and is commonly used as a natural antioxidant, antimicrobial, anti-inflammatory and adaptogen. Adaptogens are substances that have the ability to reduce stress levels by boosting immune response and balancing hormone levels.

Hormone imbalance is a cause of many symptoms and conditions, especially those that afflict women as they age. Menstrual problems, fatigue, weight-gain, mood changes, reduced libido, hot flashes, insomnia, inflammation and diffuse musculoskeletal pain are common symptoms of hormonal imbalance. Hormones are produced by glandular tissue, such as the thyroid, pancreas and adrenal glands, which are sensitive to dietary toxins, radiation, disease conditions and stress. Damaged or diseased glands result in hormone imbalance, which always leads to symptoms sooner or later. There are many types of hormones circulating in your body, but cortisol is the primary stress hormone.

Cortisol is released by the adrenal glands, which sit atop your kidneys, during bouts of emotional or physical stress. Adaptogens such as ginseng and tulsi help reduce the biochemical developments of stress by balancing cortisol levels, according to “Natural Standard Herb & Supplement Reference: Evidence-based Clinical Reviews.” Specifically, too much cortisol affects the thyroid gland, ovaries and pancreas, so tulsi is able to impact the functioning of these glands secondarily. For example, too much cortisol can cause an imbalance of insulin secretion from the pancreas, which can lead to hypoglycemia or hyperglycemia. However, tulsi can help balance blood glucose levels indirectly by regulating cortisol secretion. Furthermore, tulsi may impact the secretion of neurotransmitters in the brain, such as serotonin and dopamine, which help regulate mood and mental well-being.

Tulsi can be purchased in capsule form, although many Ayurvedic practitioners recommend consuming it as an herbal infusion or tea. Fresh leaves are best, although ready-made tea bags are a convenient substitute. When making tulsi tea, or any herbal tea, refrain from using boiling water because some plant compounds are destroyed at high temperatures. Exercise caution with tulsi capsules or tea if you are pregnant or trying to get pregnant because the herb affects hormone levels.

Principles and Practice of Phytotherapy: Modern Herbal Medicine; Simon Mills and Kerry BoneHuman Biochemistry; Charles DreilingNatural Standard Herb & Supplement Reference: Evidence-based Clinical Reviews; Catherine E. Ulbricht and Ethan M. BaschArticle reviewed by Molly Solanki Last updated on: Jul 16, 2012

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Benefits Of Bulgaros

Bulgaros is another name for kefir, a fermented milk product made by adding a starter culture, called kefir grain, to milk. The term "grain" describes the starter culture's cauliflower-like appearance. Fermented food products often contain probiotics, bacteria thought to prevent the growth of unhealthy bacteria in the intestines. Alternative practitioners claim many benefits for foods high in probiotics, but not all hold up to close scrutiny in clinical trials.

You can't make kefir or bulgaros without a starter culture. Simply mixing the microorganisms present in the starter culture into milk doesn't produce the same results. Bulgaros contains Lactobacillus bacteria and lactose fermenting yeasts, which produce lactic and acetic acid. The antibacterial properties of bulgaros come at least in part from its high acid content; properly fermented bulgaros has an acidic pH of 4.5 or less, according to the National Center for Home Food Preservation.

Bulgaros contains lactase, an enzyme necessary for the breakdown of lactose, the primary milk sugar. If you have lactose intolerance, your intestines don't produce enough lactase. Eating dairy products can cause intestinal symptoms such as gas, bloating, diarrhea and stomach cramping. Bulgaros can reduce your lactose intolerance symptoms. The healthy bacteria in bulgaros might also help reduce your risk of gastrointestinal infections. A study conducted by The Ohio State University and reported in the May 2003 "Journal of the American Dietetic Association" found that kefir improved lactose digestion and decreased abdominal symptoms of lactose intolerance, although the sample size was small.

Laboratory studies have examined the effects of bulgaros, or kefir, on high cholesterol and diseases such as cancer. In some laboratory studies, the mixture has shown benefit in destroying cancer cells. A Canadian study reported in the September 2007 issue of the "Journal of Medicinal Food" found that kefir extracts killed breast cancer cells but not normal breast cells in the laboratory. This might have application toward treating or preventing breast cancer cell growth. However, laboratory studies use special starter cultures; commercially produced versions of bulgaros might not have the same effects in humans, "The Los Angeles Times" cautions in a September 2008 article.

Some alternative practitioners suggest bulgaros might have benefits as a cholesterol-lowering agent. A Canadian study published in the January 2002 online issue of "BMC Complementary and Alternative Medicine" on the effects of kefir in lowering cholesterol in men with high cholesterol levels found no benefit to drinking kefir. A Taiwanese hamster study reported in the May 2006 "British Journal of Nutrition" found that soyamilk, milk-kefir and soyamilk-kefir all lowered triglyceride and cholesterol levels, with the soyamilk-kefir mixture having the greatest effect on cholesterol levels.

Article reviewed by DonaldM Last updated on: May 24, 2012

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