Monday, August 24, 2009

Healthy eating top easy tips to a healthy life

Do you know that healthy eating is the main key to a healthier lifestyle? You are what you eat. By eating the right food, and having a balanced diet, you are on the right direction to live a very healthy life. But not everyone really knows how to choose the right diet, or just do not bother, due to their busy life. Well, busy is just an excuse. It is not that difficult, really, Let me show you how you can eat right in your daily life.


Having a good breakfast in the morning is very important. This is the best way to eat healthy. You should try to stick to the healthy food in the morning. This would include things like toast, eggs, fruit, cereal and oatmeal. These items will give you the kick that you need to have a great day ahead.


Avoid eating at fun fair or sporting events as it will get you out of your healthy eating habits. You will find that there are many things that are not good for you. The hot dogs, the hamburgers and the candy are such a temptation. You will really have to use your willpower and try to stay away from the things that are bad for you. Or you can always take some food with you that are better for you and healthier at the same time.


Want your clothes to fit your body better? You will have to eat healthier. Getting a start with your eating habits will allow your clothes to fit you better in all the right areas. You may even be able to wear a smaller size. You will see that your pants will be bigger on you and your shirts will need to be taken in. This is a great accomplishment that you can be proud of.


Being informed about what you are eating is important. You need to watch your labels and make sure that you know what you are putting in your mouth. The one thing that you can do for yourself is to check out what is in your food. This will help you better understand the things that are good for you and the things that are bad for you.


Everyone loves ice cream. You will find that there are plenty of healthy ice creams that you can buy for you to eat too. You will see that there are fat free and sugar free ice creams for you to purchase. These ice creams great taste and will be healthier for you at the same time.


There are so many fruits that you can eat to be healthy. Eating fruits when you are hungry is a good way to keep the weight off and to make you feel better at the same time. You will also get a better complexion too. What you eat will affect the way that your skin looks. You have to make sure that you are eating healthy so that your skin will look its best as well.


Lastly, it is also a good idea to try not to eat after nine at night. If you are feeling hungry later on in the evening, you may want to have a healthy snack. This may include anything from pretzels to yogurt. There are plenty of good and healthy foods that you can eat so that they do not stick to your body and make you gain weight.


So you see, it is not difficult to eat healthy. In fact, you can do that everyday! With just some change, and some efforts, you will definitely create the healthy body you ever want.




Healthy Tips

Enjoying life to the fullest and aging gracefully without the burden of disease depends primarily on the healthy choices we make for our bodies TODAY.


Here are tips that will aid you lengthen your "good" years:


Eat Breakfast
Research suggests that eating breakfast early in the day may reduce the risk of weight gain and perhaps heart disease and diabetes.


Avoid fats and carbs from items like sugar, potatoes, and white bread. Choose foods that are heart-healthy and include fruits, whole-grain cereals, bread, reduced-fat cheese, and low fat or skim milk.


Beat the Sugar High
For those that have a sweet tooth, staying away from sugar is a constant struggle. On one hand it is just so much easier and faster to grab that doughnut on the way to the office! On the other hand, sugar becomes like an addiction that is very hard to break.


If you happen to like sugar a little more than you should and you need that sugar fix each day, an enormous way to get control and to curb the sugar craving is by using a natural substance called 5-HTP. You can find it in most any natural health food store. (5-hydroxytryptophan)


There are no magic pill for weight loss, but if appetite, and not willpower, is your downfall, then 5-HTP may do the trick.


5-HTP is a direct precursor to "serotonin". It causes feelings of fullness and eliminates cravings for carbohydrates and balances the serotonin levels in your brain. This safe, effective herbal compound can also lift your spirits, which makes it great for mood swings, anxiety and depression. The recommended dosage is 50-100 mgs per day.


Rotate Your Exercise Routine
Varying your exercise routine can help slow down the aging process. By changing routines you avoid boredom, and most importantly the danger of injury caused by overusing a particular muscle, bone, or joint.


Try rotating between aerobic exercises such as walking, dancing, jogging, swimming, cycling, and skating.


Add strength training exercises a couple of times a week and gently stretch your muscles at least two or three times a week to help prevent weakness, stiffness, bone loss, and falls.


Take Charge!
Taking charge of your own medical history and lifestyle is your right! You don't have to become Dr. Know-it-all, but researching specific areas of health that pertain to your own conditions is a smart move.


Researching the natural remedies in addition to what your doctor advises giving you more choices, as well as natural healing options. Getting a second opinion from additional health care professionals is important as well.


You have the right to all your medical records and eyeglass or contact lens prescriptions. You are entitled to all copies of lab results, immunization records, and imaging studies. Keep them filed at home in an organized manner. Keep a record of up-to-date medications and doses for your files as well as carrying this list with you at all times.


By feeding your body and mind the best foods and nutrients possible not only will you have more energy, your body will be stronger and your mind sharper. The tips in this report are the first steps on the route toward a healthier life.

Ten Healthy Weight Loss Tips For Dummies

People who are planning to go on a diet think they should not eat for 2
meals a day only to pig out on steak, chocolate, and chips later in the
day. Many people have fallen for it, but you're not alone. Millions of
Americans are facing a tremendous weight problem despite fitness
programs and equipment made available each year. So if you are one of the
hapless millions who have tried everything, here are ten simple and
practical weight loss tips to help you lose weight and keep it off.


1. Eat on smaller plates.


People finish what they eat - whether it's pop corn in a supersized
bowl or large bowl of ice cream, leading to excessive pounds that are only
hard to get rid of later. But prevention is better than cure, they say,
so avoid too much calories by eating on smaller plates or bowls, and
utensils.


Research shows that people are not aware of how much food they eat when
they use large plates. But using smaller plates, bowls or utensils can
make you full while eating less.


2. Learn portion control.


People get fat because they don't measure how much food they eat,
period. I don't suggest that you use scales and rulers, but you can use your
hand and other visual representations to measure how much is enough,
since "moderate" means differently to every one. For example, a deck of
cards is equivalent to a 3-ounce serving. A ping pong ball is equivalent
to 2 tablespoons of salad dressing. And a cup of pasta or rice is
equivalent to a baseball.


3. Eat whole grains and high-fiber cereals.


Replace chips and cookies with high-fiber cereals. You don't have to
deprive yourself of nutrients when going on a diet; you can gain lots of
nutrients while trying to lose weight. Research shows that dieters who
ate cereals high in fiber and whole grains were able to lose weight
effectively while improving the quality of their diet.


4. Recognize hunger triggers.


Is it real hunger, or is it just boredom? Recognize the real hunger trigger first
before you go look for food. If it's just boredom, do something else. If you're
stressed, talk to a friend or get a massage.


5. Mind your beverage.


Another culprit to excessive pounds is that beverage that goes along with a valuemeal. For Americans, they make up 50% of daily excessive calories. Cut back on soft drinks, coffee and fruit drinks and replace them with unsweetened tea and coffee.


6. Eat more protein.


Eating foods high in protein can make you feel full longer than when you eat a meal with no protein-rich food. So include an egg, meat, or any other source of protein to make you less hungery later.


7. Surround yourself with low-calorie foods.


Your tendency to snack on chips and chocolates increase when they are present in your fridge. Next time, buy fruits and high-fiber cereals when you go shopping and keep them in your kitchen.


8. Eat breakfast.


It's not called the most important meal of the day for nothing. And for dieters, it
has an additional benefit - it prevents you from binge eating later.


9. Drink lots of water.


When you are dining out, your diet has the chance to be ruined because of all the good food in front of you. The trick is to drink a big glass of water first before eating that main meal. It curbs your appetite and makes you want to eat less because you're already "full."


10. Eat everything in moderation.


As a general rule, eat everything in moderation! As tip #2 states, "moderate" means differently to every one, so learn to measure your food intake accurately. Use your hand in measuring the food to eat. And eat only when you're truly hungry.Losing weight is a big battle that seems difficult to overcome. But the bigger challenge not lies in how to lose weight, but how you can keep it off forever. So start learning the techniques above, and make them part of your habits.

Health Spas- Tips


The Starting point for a Good Spa experience starts with your ability to determine what you want from your Spa and choosing the right Spa. After this call the Spa and ask them all your questions before you arrive. Professional spa Personnel will be happy to answer your questions and put you at ease.


You can have Spas in any price range you want. You can select the Service you want from the Spa Menu Card describing each treatment. It is always better to arrive 30 minutes prior to your treatment in order to check in and begin decompressing.
Upon arriving at most spas, you will be given a tour of the changing and relaxation areas. You also will typically be provided a locker key, robe and a pair of slippers for your use while visiting the spa.


Spas will never compromise your modesty. And what to wear at the time of Treatment is up to you. It's best to remove your jewelry before a treatment or leave it at home. You'll also want to remove hats, caps, etc.


Spas may have saunas and pools in their relaxation areas. If you are unsure if you may use these facilities, just ask the spa staff. Shower fresh. To allow products to absorb well, it is recommended that you take a brief shower at the spa before your treatment.


Spas are meant to be relaxing and quiet. Cell phones, pagers and loud conversations are not appropriate. And, leave your PDAs in your spa locker or at home. This is your time to be away from outside distractions.


Most spas are co-ed, but offer separate changing facilities for men and women.Water and light snacks are provided in the relaxation room of most spas.


If your therapist's touch is too rough or too light - speak up! They are there for you and their goal is to provide you with a perfect spa experience. Also, tell your therapist if the temperature of the room bothers you, the music is too loud, etc.


If you have a particular injury or physical condition, explain it to the therapist. They can suggest the appropriate adjustments or enhancements to treatments. If you feel uncomfortable at all during a treatment, tell the therapist and then leave the room. You should then speak with the spa director or manager and tell them what you were feeling.

Smoking Is Harmful To Your Health--Some Important Tips

Everyone knows the ill effects of smoking. From kids to adults, everyone is aware of the health hazards that smoking causes. Yet smokers find it hard to give up this habit. This is probably because of nicotine, the addictive substance found in cigarettes. The ill effects of smoking are numerous; thus, one must adopt a planned method to quit smoking. Here are some tips that can help you to quit:

1. First, make up your mind. Honor your commitment and get yourself registered in a smoke-quitting program or visit a counselor or hypnotherapist;

2. Make a list of the reasons why you want to quit smoking and go through it every time you crave a cigarette;

3. Write 10 good things about smoking and 10 bad things about smoking. You?ll notice the difference in the good and the bad. This helps a lot;

4. Buy yourself a nicotine inhaler or Zyban. This will make it a bit easier to give up smoking;

5. Get audiotapes and books related to quitting smoking. Read them and enlighten yourself about all the ill effects of smoking;

6. Consult your doctor if you face seizures or any other complications;

7. Get your friends and family to support you and help you give up smoking;

8. Try to eat fruits, chewing gum, lollipops, hard candy or cinnamon sticks if the urge to smoke arises. Try replacing nicotine with other non-addictive stuff like beer nuts or corn muffins;

9. Keep your mind occupied with creative activities such as knitting, embroidery or carpentry. Take a brisk walk, go for a swim or some other physical activity. This will help to keep your mind off smoking;

10. You may gain some weight while trying to quit smoking. This is because people tend to feel hungry initially when trying to give up smoking. However, this minor problem can be easily handled through regular exercise;

11. In the first few days after quitting, drink plenty of water. This washes away the nicotine and other harmful toxins from your body;

12. Give up coffee and other carbonated drinks when you quit smoking;

13. Ask people around you to stop inviting you to go out for a smoke. This will not only help you to deal with the craving for a cigarette, but give you somebody to talk to about how hard quitting is;

14. Take long deep breaths every time you feel like smoking. When you slowly inhale, feel the fresh air reach deep inside you. While exhaling, feel all the stress and tensions leave your body. Let your chin rest on your chest and relax;

15. Remember, all cravings last only five minutes. If you succeed in diverting your mind for five minutes, you can give up smoking.

You won?t die if you don?t smoke. So never give up when you badly feel like smoking. Make it happen, give up cigarettes and live a long and healthy life.


Affordable Business Health Insurance Small - Three Tips To Affordable Health Insurance

If you're a small business owner, you want your business to flourish. The most important way to make sure your small business succeeds is to focus on its very source of life - its employees. These are the people who make it possible for your business to operate. Without them, you'd have to do everything yourself. In most cases that's not an option.


Most people aren't going to work very long for a business that doesn't offer any health insurance, if they work for one at all. Those who do stick around probably have health insurance from another source, or just can't find another job. The latter group will continue looking for another job; especially for one that offers health insurance. Obtain and keep the employees you and your business needs by offering health insurance! This may seem like a costly addition to all the other financial needs of your business, but it is possible to get affordable health insurance for your small business. Consider these tips:


1. Decide on a plan. Do you want to offer your employees a fully insured plan in which you pay everything, or a minimum premium plan in which your employees pay to a certain amount and you pay the rest?


2. Shop around. It's the most often used piece of advice because it's important. Choosing any random business health insurance provider could be as disastrous as going bungee jumping...without the bungee. Find several small business insurance providers that specialize in your kind of business, and get quotes from each of them. Before you commit, do some research. Checking out their financial solidity with an independent ratings company.


3. Don't be a stranger. Your small business health insurance agent will be able to offer you loads of useful, money-saving advice. If you take care of your employees, they'll take care of you, and your business! Start by getting affordable health insurance for your small business.

Healthy Cooking Tips from My Chinese Kitchen

Because of my young children, I have leaned towards healthy cooking choices. In addition, my husband who always eats out due to his frequent business meetings, desperately needs to lose weight. Being a Chinese and growing up with a mum who likes to cook, I have been educated in more ways than one on the various ways to whip up a dish. The following are some helpful tips that are practiced from my own kitchen.


The major thing to keep in mind when cooking is what hurts the foods and takes the nutrients out of them. You can eat a complete meal and end up not having adequate nutrients in any of the foods because of how you cooked. The major types of cooking that will burn away the vitamins include frying, boiling, saute methods and microwave. It is important to consider these methods before deciding on how you will cook your food.


One of the better methods used in preserving the nutrients in food is steaming. Steaming will actually preserve the vitamins and minerals that are in it. Because you don't have to add any oils or fats, it can also help you with taking away things that you don't need. A medium sized fish takes only 10 minutes of steaming time. It can be really that fast.


Boiling is also another healthy cooking method. However, do not overboil vegetables as this will kill all the nutrients and enzymes in them. If you need cooked vegetables, boil the water first. In boiling water, put your vegetables in for about 3 minutes. For some taste, you can always make a sauce to pour over the boiled vegetables.


Another thing that you should consider when cooking is what you are putting into the foods while they are on the stove. For example, adding extra salt can lead to a change in your blood pressure over time that isn't necessarily healthy. In relation to this, you should stay away form flavors and ingredients that have high sodium or fat as part of the recipe. Use the healthier sea salt if you really need to.


All of the foods that you eat should be balanced with raw fruits and vegetables. Having these on hand will help in adding to nutritious value in your diet. Adding a salad or different fruits is always important to your meals.


Healthy cooking does not necessarily translate to bland food. Sure the food may not be as tasty due to the less salt and the cooking method used. But there are ways to getting round them like using natural ingredients; such as, garlic, onions or herbal leaves for flavoring. Take the steam fish for example.


Add in stir-fried chopped garlic, ginger and spring onions for extra punch! As a meal planner, your job lies in seeking these healthy recipes out.


Cooking for better health has its rewards in better nutrition and healthier food for the body. If you and your family are working on implementing a healthier lifestyle, then it means adopting these cooking tips and making healthier eating choices. Everyone stands to benefit in being nourished, feeling energized and looking well.

Monday, March 23, 2009

Affordable Business Health Insurance Small ? Three Tips To Affordable Health Insurance

If you're a small business owner, you want your business to flourish. The most important way to make sure your small business succeeds is to focus on its very source of life ? its employees. These are the people who make it possible for your business to operate. Without them, you'd have to do everything yourself. In most cases that's not an option.

Most people aren't going to work very long for a business that doesn't offer any health insurance, if they work for one at all. Those who do stick around probably have health insurance from another source, or just can?t find another job. The latter group will continue looking for another job; especially for one that offers health insurance. Obtain and keep the employees you and your business needs by offering health insurance! This may seem like a costly addition to all the other financial needs of your business, but it is possible to get affordable health insurance for your small business. Consider these tips:

1. Decide on a plan. Do you want to offer your employees a fully insured plan in which you pay everything, or a minimum premium plan in which your employees pay to a certain amount and you pay the rest?

2. Shop around. It's the most often used piece of advice because it?s important. Choosing any random business health insurance provider could be as disastrous as going bungee jumping?without the bungee. Find several small business insurance providers that specialize in your kind of business, and get quotes from each of them. Before you commit, do some research. Checking out their financial solidity with an independent ratings company.

3. Don't be a stranger. Your small business health insurance agent will be able to offer you loads of useful, money-saving advice. If you take care of your employees, they'll take care of you, and your business! Start by getting affordable health insurance for your small business.

Reduce Repetitive Strain Injury Risks with 9 Healthy Computing Tips

Computing may seem to be an effortless activity, whether it's for a job or for fun. But, if you keep doing the same tasks over and over for a long time in the same position, it may cause damage in certain parts of the body - the PC version of the notorious related strain injuries (RSI).

For instance, most people depend on the mouse while working on the computer. Doing this for only a few minutes should not be a problem for most.

However, repeating the samr movements over and over again without a break can expose the small muscles and tendons of the hand to hundreds or even thousands of activations (repetitions).

You may not get enough time between activations for rest and recovery, which can cause localized fatigue, wear and tear, and injury to your body.

Similarly, if you maintain one position continuously, such as viewing a screen for hours without taking a break, it can tire the muscles of the neck and shoulder that support the head.

Typical Symptoms of RSI include:

- Discomfort or stiffness in the hands, wrists, fingers, forearms, or elbows.

- Coldness, tingling feelings or numbness in the fingers and hands.

- Weakness or clumsiness in the hands.

- Wanting to frequently massage your hands, wrists, and arms

- Pains in the upper back, shoulders, or neck shoulders and upper back

You can greatly reduce the risks and pains from RSI by following these tips:

1) Work in a NEUTRAL BODY POSITIONING (?A comfortable working posture with a natural alignment of all your joints from head to toes?).

- Make sure that your hands, wrists, and forearms are inline, straight, and almost parallel to the floor.

- Ensure your head and torso are in-line, with head slightly bent forward, facing towards the front, and balanced.

- Ensure that your shoulders are at ease with upper arms lying normally at the sides of your body.

- Ensure that your elbows are close to your body and bent between about 90 and 110 degrees.

- Your feet should be either supported by a footrest or they should be resting on the floor.

- While leaning back or sitting in a vertical position, make sure that your back is supported fully, particularly in the lumbosacral (lower back) area.

- Your seat should be well padded, so that your hips and thighs are well supported.

- your knees and hips should be at almost the same height, with your feet slightly forward.

2). Try to vary your tasks and work areas so that you get enough time for your muscles and joints to recover.

3). Arrange your workstation in such a way that you can easily change your working postures according to your convenience.

4). Have adjustable furniture for the work area that allows you to shift to different seated positions whenever you want to. This helps different muscle groups give you support, while others rest.

5). Your worktop should be spacious enough to let you use the mouse with either hand alternately. Thus the tendons and muscles of the free hand get enough relaxation.

6). Reduce your dependence on the mouse and use more shortcut keys. For example, you can use +S to save, +P to print etc., where is the ?Control? key. Certain jobs do require more dependence on the mouse. Users in such professions should definitely learn to use more shortcut keys.

7). Jobs that usually involve repeated tasks (or maintaining one position) can lead to muscular strain. Escape this by taking several short breaks or relaxed pauses, and stand, stretch, and move around during these breaks. This increases blood circulation and gives enough time for your muscles to relax.

8). Try to mix computer tasks and non-computer tasks alternately whenever possible. This encourages the movement of different parts of the body by varying the muscle groups in action.

9). Exercise gently at your computer, with stretches, turns, and flexes.

Fight the risks from RSI, and you'll be in an excellent position to continue healthy computing today and into the future!

3 Excellent Health and Fitness Tips

Here are 3 top tips to help you develop your running, firstly, the common problem of stitches. Stitches are probably the most annoying things that you can get when you're running, second only to getting cramp (I shall come back to cramp).
The best method to avoid getting a stitch is very simple, it is this: Simply do not eat or drink within 2 hours of going for a run. If you follow this advice you should not get a stitch, you are at least much less likely to anyway! If you do need a drink, only drink little sips!


Okay, when you're running, probably the most annoying thing you can suffer from is cramp! Most runners have probably experienced cramp of some sort during their lifetime and know what I'm referring to!


My second tip is an easy way to avoid this suffering! Cramp and dehydration go hand in hand, so my tip is to keep hydrated while running, especially on long runs where fatigue will take its toll! So take some water when you go out running, if you don't want to carry a water bottle while you run, then drop a bottle off half way round your route, then drink it when you reach half way, then pick it up again upon completion on your way home! Other options include hydro packs and other similar products which I personally find very effective during endurance runs! By keeping hydrated you will fight off cramp for a much longer time, but, if you do happen to get cramp, my top tip to get rid of it, is to stretch the muscle in question out, this will help relieve the cramp!


My third tip is a great way for measuring your cardiovascular fitness at a high intensity, then in the future as a monitor for seeing how you have progressed! Okay, start off by having a good thorough warm up, then the test is this: run as far as you can in a 12 minute period, this is recommended round a track to keep measurements accurate! As you run remember how many laps you have completed, when your alarm goes off after 12 minutes, stop where you are and work out the distance you have travelled, this distance is used to measure your fitness!
Less than 1,750 metres is poor.
1,750-2,250 is average.
2,250-2,750 is slightly above average.
2,750-3,500 is good!
Anything over 3,500 is excellent!


Do this monthly and see how your fitness improves! This is a good measure of how you've improved!


Follow these 3 tips for happy running, and to gauge your improvements!

Tuesday, March 10, 2009

3 Top Running, Fitness and Health Tips!

My first tip of advice is aimed towards the beginners out there, but can also be applied to more experienced runners. Set yourself realistic and achievable goals, both long term and short, write these goals down, for short term goals, plan how many miles you would like to do that week, if your an experienced runner, it may be as high as 60/70 miles including 2 runs on one day. Whereas for a beginner, it may just be a gentle 2 mile jog 3 times a week. For long term goals, for more advanced runners, pick a race that you'd like to enter in a few months time and set a realistic target time e.g. 34 minutes in a 10km race. For beginners, it may just be to complete the race. I advise you keep a diary of your runs, this allows you to analyze how you have improved over the past months of training and you will find it helps keep you motivated and gives you pleasure as you see your improvements!



If you set yourself realistic goals in the short term and the long term, it will help you keep motivated and will lead to success, the secret is slowly building up, if you set yourself goals that are far fetched, and increase's intensity and distance too quickly, and then you?re on a fast track for injury!



In conclusion, set yourself realistic goals, this gives you motivation and also allows you to keep a record of your improvement as you achieve your goals and continue to set higher and higher goals till you reach your pinnacle!



My second tip is to reduce the stress in your life and so perform to your full potential. It has been reported that over 50% of sick days off work are due to stress, it is a pretty established fact that it really isn't good for you, and leads to several health problems. Firstly, stress leads to high blood pressure which in turn leads to heart disease, it also encourages strokes! Furthermore all young men should be aware that high stress can lead to impotence, as well as leading to depression, lethargy as well as stomach ulcers and indigestion!



So this is my second top tip, everyday, set about an hour of your time at least to de-stress, everybody releases stress in different ways, and exercise is an obvious choice at it helps you keep fit while reducing endorphins! Other methods could include hitting a punch bag, listening to music, having a relaxing bath, also perhaps just getting a few hours extra sleep a night; not getting enough sleep contributes to this!



By unwinding daily, you are likely to suffer less heart related problems later in life, as well as feeling much more energetic and improving your bodies capabilities for recovery, as well as making you much more productive at work!



My third tip is specifically aimed at the runners out there, rather than just running and running every week, do a new activity as an alternative e.g. biking/swimming. This is known as cross training, for example replace one run a week by an alternative exercise. This reduces boredom of doing the same old routines, encourages you to learn and develop new skills and hobbies. This allows muscle groups and certain body parts (e.g. knees) to be rested which usually get pounded when running and work other muscle groups that are usually ignored, this leads to improved overall conditioning! Furthermore as your usual muscles for running are being rested, it reduces the chance of injury as it gives those muscles much needed recovery time!

Friday, February 27, 2009

Westie Dogs - Footcare Health Tips

Westie dogs owners delight in the companionship their dogs give them during long and leisurely walks. But this activity should be one that brings pleasure to both.


How can you ensure that your dog also enjoys these activities? First, you'll need to get your dog accustomed to having his paws handled and manipulated.


These are important Westie health issues that come under the grooming umbrella.


When your west highland terrier is tolerant of such treatment it would be easier for both you and the veterinarian to carefully scrutinize your dog if there are cuts or bruises on, in and around his paws.


Where should these foot exams take place? Pick a spot that's comfortable for both of you, and is at the same time well-lit. Here's how to do it. Put the dog's paw in your hand. Run your finger around every pad. If you feel lumps, examine it closely to find out what it is.


Keep a pair of tweezers handy, to pull out bits of twig that may be stuck.


If the skin is broken, put anti-bacterial ointment or powder on the sore. Check the next day to ensure it heals completely. Refrain from taking a walk with your dog in the next couple of days, until the healing is completed.


Here's what you should do if you find a lump in one foot that's not present in the other foot. Get your dog to the vet. He or she may have an abscess or an interdigital cyst.


Examine and trim the paws regularly.


Regularly trim all the hair that's out from between the pads. Don't trim it too tight. If you see a matt of hair sticking out, cut it. Don't strip or pull the hairs. It's painful for your dog.


Here's what to do if your pet's paws are itchy. Look for these symptoms; the hairs and even the nails are a reddish brown. The pads are swollen. This means yeast and bacteria already be developing in the crevices between the pads and around the nails. Visit your vet so he or she can recommend medication to reduce the swelling and alleviate the itching.


Doing regular examinations on your Westie (Scottish in origin) dog's paw prior to and after your walks, will make your dog eagerly await each sojourn.


Here are some success tips on how to groom your westie. I am not talking about turning out a show dog. If this is what you want, then go to a groomer. They can be found in every town and city from London to New York to Atlanta.


Most Westies enjoy being groomed. Begin brushing and examining your Westie when it is very young. Be positive, patient and gentle.


Grooming is a part of your Westie's general health care and hygiene routine. It includes brushing, combing, nail-clipping, ear and dental care, bathing and scissoring, stripping or clipping of hair coats. Regular grooming stimulates circulation, improves appearance and reduces shedding.


It also enables you to discover lumps, lesions, cuts, scratches or external parasites. Frequent haircuts are even more important for Westies than for humans. Long hair breeds dirt, bacteria and is more prone to matting.


Use the proper grooming tools for the job. Consult your breeder, veterinarian or other Westie professional for guidance.


A full grooming may include a bath. Water for a Westie's bath should be tepid. Be sure to use a non-skid mat in the tub.

10 Health Tips for Chinchillas

Healthy chinchillas have active, bright and clear eyes; yellow-orange and aligned teeth, dry nose; hard and elongated stools; dense and even fur. The ideal weight for a full grown chin is about 450 to 800 grams. Chins are hardy and rarely fall ill.

Today, you'll learn health tips to keep your chinchilla happy and ways to make it younger.


To have a happy chinchilla, try the following tips:

1) Keep your chin safe and secure in its cage at all times.

2) Make sure that the temperature is right - Chins thrive in temperatures of not more than 77 F.
3) Know the best food to give to your chin. Ensure your chin avoid human food as much as possible.

4) Provide lots of chewing things. Chins need to constantly gnaw to file their growing teeth.

5) Get ready a chin first aid kit ready and the contact of a nearby vet in case or emergencies.

6) Give your chin treats only occasionally. They should compromise no more than 10% of its total diet.

7) Ensure sufficient ventilation and clean the cage every other day.

8) If you must travel (advisably not), ensure you keep your chin in a protective small animal carrier.

9) Ensure that you chins are matured enough to breed before putting a male and female together.

10) Last but not least, provide lots of love and hugs.


As you can see, keeping a chin, like any other pet, require time and effort. Be prepared as this is a long commitment as chins can live up to 15 years.



Healthy Pregnancy Diet Tips

Now that you're pregnant, you owe it to both yourself and your baby to eat a healthy pregnancy diet. Yeah right, you say, who has the time OR the energy for that?


From my experience as a health and nutrition coach, I know that a lot of people think that healthy eating takes too much effort and discipline and is boring/tastes bad.


Well, let me tell you, following a healthy pregnancy diet is NOT that difficult and it requires only a little discipline (that will go a long way!). And as for being boring/tasting bad, once you've tasted healthy food (and you're aware of what goes in to convenience, packaged food) you will not go back to unhealthy eating.


Here's one of my biggest secrets to a healthy pregnancy diet...SMART SHOPPING!


Here are 7 TIPS to help you SHOP SMART...


1. Prepare a grocery-shopping list before you go to the store. Never leave home without your inventory list - this will only leave you open to temptation and impulse buying!


2. NEVER go shopping when you're hungry - you will most likely choose unhealthy, convenience foods!


3. Always shop on the outer aisles. Typically, the closer you go to the center of the store, the more "junk" food you'll find.


4. When selecting fruit and vegetables, choose fresh (or frozen) ones. Avoid canned fruit and vegetables wherever possible.


5. Be sure to check expiration dates on ALL items (especially dairy products and meats) to ensure freshness.


6. Resist the temptation to buy things that look good/ 'treats' (they are immediately gratifying and nothing more than just that!).


7. Always select lean cuts of meat.


If you're mindful of what you eat NOW, you will have a much easier time losing your pregnancy weight after your baby is born!


Do NOT be like all of those unhappy women out there who just can't lose their extra pregnancy pounds. If you take care of yourself now by following a healthy pregnancy diet, you WILL be able to get your figure back afterwards - begin by choosing healthy food!

Top 10 Health Tips For Easy Weight Loss

At any given moment, millions of people in this country are on a diet. From Weight Watchers to the South Beach Diet to the newest diet pill, folks are trying anything and everything in an effort to write their own weight loss success story. Unfortunately for those seeking fast weight loss, the vast majority of weight loss programs on the market today simply do not work.


Diet plans and diet products that offer quick weight loss without exercise are especially prone to failure. "In fact, nearly 95 percent of those who go on low calorie diets regain their lost weight, plus some, within five years. Not a resounding endorsement for low calorie dieting" (Source: Performance Press; April 2006).


That's not to say that all the weight loss tips and diet tips are without merit, however. Tips on losing weight can have a powerful effect when they're combined with regular exercise. That's why we've created this list of the top 10 health tips for easy weight loss.


Is weight loss easy? Not usually, and the reason is that most people try to make huge changes all at once. Pumped up with commitment and willpower, they jump into the latest weight loss product or diet program with both feet. They make too many changes in too short a time period. Drastic lifestyle modifications are rarely sustainable, and all too often lead to failure. If you've been living on junk food for years, trying to switch to a healthy diet overnight will only make you feel frustrated and deprived.


A much better approach is to make small changes that you can stick with for life. So check out the sound advice you'll find in our top ten list, and you'll get the weight loss information you need for success.


** 1) Our first bit of health advice is to skip the super size option. In this tip we've assumed that you visit McDonald's once per week. That may a low average for some of you, so keep in mind that if you're eating fast food more than once per week the results you'll achieve by following this tip will be even greater than the example shows. We're not asking you to give up fast food completely (small, sustainable changes, remember?). Instead, we're asking you to say no to the SuperSize portion. Just by ordering a 'regular' McDonald's meal instead of the SuperSize option, you will lose almost 6 pounds of fat this year! Want even more good news? This example only factors in the french fries. Add in the calorie savings you'll get by drinking a regular soda vs. a SuperSize soda and the results are truly amazing.


** 2) The second recommendation in this fitness advice guide is to eat 5 - 6 smaller meals per day. "Eating small meals causes a lower blood sugar response than large meals. A high blood sugar response provides you with quick energy, but it is associated with a large insulin release that tends to cause a blood sugar 'crash' soon thereafter. Many small meals taken throughout the day will normalize blood sugar and insulin levels, providing a sustained and consistent energy supply to the cells. A meal every three hours or so is recommended." (source: Fitness, The Complete Guide; 2001; page 8.4)


A note of caution here, however: This health tip does not mean that you eat 6 big meals per day. Instead, you should take the amount of food you'd normally consume and spread it out over six meals instead of the usual three. For someone on a 2,000 calorie per day diet, that would translate into 333 calories per meal x 6 meals.


** 3) The next tidbit of expert advice is to know the numbers. Everyone on a weight loss plan should know, at a minimum, how many calories they should be consuming every day. This number is known as your Basal Metabolic Rate (BMR), also commonly referred to as the Resting Metabolic Rate (RMR) or simply the Burn Rate. Although your doctor can help you calculate your BMR most accurately, there are some resources that can assist you in estimating your number.


Your BMR is your 'calorie target', assuming that you wish to maintain your current size and weight. For the best fat loss results, cut calorie consumption moderately.....say, 500 below your caloric target.


If you're seeking fat loss, then it's important to also understand that body fat percentage is one of the most important measurements of fitness. All the medical advice agrees that reaching your ideal body weight is best achieved through permanent fat loss (as opposed to muscle loss). With this in mind, this health tip for easy weight loss is to know your BMR and your body fat percentage, along with the corresponding goals.


** 4) It's good advice to know the difference between cheat food and junk food. Cheat foods are those foods that don't belong in your everyday diet, but still have some redeeming qualities. Junk foods are those foods that don't belong in your diet at all, ever.


This tip is really a critical one: Understand the difference between 'cheat' foods and 'junk' foods. Cheat foods have some nutritional value, so although we shouldn't eat them every day it's not the end of the world if we enjoy them from time to time. Junk foods, on the other hand, give us absolutely no benefit whatsoever. Again, we want you to make small changes that you can stick with for life. You don't have to give up the occasional 'cheat food' treat - just try to eliminate all the 'junk food'.


For example, compare a slice of Pizza Hut pepperoni pizza with a Hershey's chocolate bar. Neither are what you'd consider healthy, and both have roughly the same number of calories. But with the pizza, at least you're getting some nutritional value because that delicious slice contains 11 grams of protein compared to just 3 grams in the candy bar. Cheat foods are not health foods, but at least they're not junk foods. Choose wisely.


** 5) When you're trying to lose weight fast, some sound advice is to chart your progress. What gets measured gets done, so charting your fat loss progress is a simple step that will help you get motivated and stay motivated. Create a chart for each challenge you face, whether it be working out or dietary habits. The important thing to remember is that there is no right or wrong way to chart your progress - what works for you may not work for anyone else. So come up with your own system, create a tracking chart, and post it where you will see it several times each day.


** 6) Do not decrease your caloric intake far below what is required of your BMR, or you risk forcing your body into starvation mode. "Do not under-eat by too much. If you consistently eat way too little, your body will start to think it's in a starvation state and for the initial period, weight loss and fat loss may become harder than anticipated. After a while of severe underfeeding, instead of preferentially burning fat for energy, your hard-earned muscle will be burned for energy" (source: Fitness Rx; February 2004; page 93). So if healthy weight loss is your goal, and you only want to burn fat while you preserve your valuable muscle, then take great care to not starve yourself.


** 7) Don't shop when you're hungry. Shopping when you're hungry is asking for double-trouble, and eliminating this bad habit will help you lose fat by removing temptation from your home. Shopping while full greatly reduces your chances of impulsively buying sweets and treats. This allows you to shop with your brain and not your stomach. Skipping all the extra fattening foods will make one thing fatter, however.....your wallet.


** 8) Take (at least) 20 minutes to eat. Once you start eating, it takes about 20 minutes for the stomach to tell the brain that you're full. The problem is, many of us eat so quickly that by the time our stomach has had the chance to send that message we've already put down more calories than we needed.


Here are a few ways to solve this problem:
a) Drink a large (8 or 12 oz.) glass of water 20 minutes before each meal.
b) Physically put your fork down between each bite.
c) Enjoy your family. Have a discussion that stretches out the length of the meal.
d) Serve the meal in courses, starting with a large salad.


** 9) Have a treat once a week. If you deprive yourself of all treats, then you're just setting yourself up for failure. "Being too stringent on a diet can beget a downfall. To prevent this, once a week, for one meal, have your favorite foods" (source: Fitness Rx; February 2004; page 96).


One of the major reasons people fail in their fat loss efforts is that they adopt the all-or-none mentality. When the attempts to stay away from all treats fail, it's easy to think 'Oh well, I've already blown my diet. Might as well eat another slice'. Planning a weekly treat will help curb those cravings, making a binge less likely.


** 10) Be inefficient. Make extra work for yourself. Take two trips to bring in all the groceries from the car, even if you can do it in one. When running errands, park as far away from each business as possible. Take the stairs instead of the elevator, even if you're carrying something. In short, be inefficient. "Being inefficient in this way can easily double your activity level and you'll be burning calories without even trying" (source: Fitness Rx; February 2004; page 96).


Remember that walking burns about 108 calories in 30 minutes. Small walks count too. Even if you don't have time to walk 30 minutes in one session each day, shorter walks that add up to 30 minutes will still burn that same 108 calories.


If you're looking for the best weight loss program available, give these health tips a try. With a little effort, you may just put that weight issue to rest once and for all.

Tuesday, February 3, 2009

Vegetarian - Become One and Be Healthier Today, With These Simple Tips

ecoming a vegetarian will make you healthier and give you more energy.


Many people think it is difficult to adpot a vegetarain lifestyle but there are a huge amount of choices open to you and this article will show you how to in simple steps.


Once having made the decision to become a vegetarian, you must decide which kind you are. There are for main varieties:


* Lacto vegetarianism : Lacto vegetarians do not eat meat or eggs but do eat dairy products. Most vegetarians in India and other Hindu areas, as well as those in the classical


Mediterranean lands, such as Pythagoreans, are or were lacto vegetarian.


* Lacto-ovo vegetarianism : Lacto-ovo vegetarians do not eat meat but do eat dairy products and eggs. This is currently the most common variety in the Western world.


* Ovo-vegetarianism : Ovo vegetarians do not eat meat or dairy products but do eat eggs.


* Veganism : Those who avoid eating any animal products, including eggs, milk, cheese, and sometimes honey, are known specifically as dietary vegans.


Basic rules of being vegetarian


Whichever of the above systems you follow, there are some basic rules to follow.


You must remember that you have been eating meat and meat products most of your life.


To stop instantly is possible, but better if you ease off meat slowly, and then stop altogether. Do not worry about getting enough protein.


Generally we all eat too much protein, and you can get all you need (see below) by a wide variety of alternatives.


You must eat smaller meals and more often when you become a vegetarian and should add as much fruit as is possible to your daily diet.


Keeping cholesterol down


Do not over-indulge in eggs and cheese.


Remember, the same protein is available in soy products, lentils (pulses), and nuts. Eating too many eggs to replace meat can have negative consequences of raising the cholesterol and blood pressure.


Eating too much cheese can also add very many calories to your diet that you may not need.


let people know you are a vegitarian


Inform your friends or hosts (should you be a guest somewhere) of your choice of diets, and the reason for it.


This attitude is generally appreciated by all, and will avoid unpleasant surprises at diner tables.


Airlines all have alternative menus for vegetarians, and informing them before your flight insures a tasty meal in conformation to your dietary choice.


Starting Out


Most new vegetarians find salads with a wide variety of vegetables a good start.


Also visiting Indian, Kosher, and Ethnic (especially Lebanese or Greek) restaurants is very helpful. All will have plenty of non-meat dishes that are both tasty and wholesome.


Vegetarianism is easy with today's food choices


The modern international supermarket will have some soy products, which include the soy meat substitutes, tofu, and edamame.


As fish is excluded from the diet, you can get your Omega 3 from some eggs where the chickens were specially fed grains, or by eating walnut and pumpkin seeds, and using Canola oil.


Search the supermarket for meat alternatives, and you will be sure to find an ample supply.


Do not underestimate the value of brown rice. If cooked well, and using sesame oil, it is a magic replacement for meat in your diet.


Never feel hungry as a vegetarian


You will feel full and satisfied, you will receive many vitamins and minerals as well as protein, and reap the health benefits of this wonderful food.


Maintaining Your Diet & Getting healthy


As you watch your weight slowly drop to its ideal, and your energy levels rise, you will understand how beneficial the change of becoming a vegitarian has been for you.


You will notice it most in the morning, when you awaken fresh from sleep, and your body feeling light and refreshed.


Start your day with a large breakfast of fruits, cereals, and if your diet allows, milk products. Coffee and tea is your personal choice, but its best to keep coffee limited to the mornings.


Drinking tea during the day is always permitted, but choose green tea if a choice is possible.


Eating smaller and more frequent meals, interspersed with fruit is recommended. Make sure to include Greek olive oil (extra-virgin and cold pressed if available) as it is rich in essential fatty acids, vitamins and minerals.


Variety the key to overall health


Some vegetarians find taking dietary supplements helpful and a good multi-vitamin should give you any element you may be missing by a lack of variety in foods.


It is good to remember that the Japanese diet (which is essentially vegetarian in nature) has over 100 varieties of food a week, while the typical Western diet has less than 30. Be creative, and choose more variety in your food.


Eating for a longer healthier life


You can always consult a professional dietician. They will be able to correct any misconceptions or errors in your eating habits or choices.


It is also recommended to inform you doctor of your choice and get their advice as well on such a major change in life-style.


However, 9 times out of 10 they will congratulate you and give you encouragement in becoming a vegetarian and becoming fitter healthier as result.

General Health for Good Health Tips

When it comes to your general health are you doing everything that need to really be done so that you are going to be in the best general health that you can be. With everyone not taking care of their selves like they should be you may notice that the average person's general health is going down hill very fast.

Let's look at how we can achieve the best general health.

To achieve the best general health that you can you are going to want to make sure that you are going to be eating right and getting the proper exercise all the time. You really need to make sure that you are eating at least three times a day. You could be one of the many people that need to eat five or six small meals a day instead of three big ones in a day: Breakfast, Lunch, Teabreak, Dinner, Supper.


You are even going to want to make sure that you are getting the right kind on exercise for your age and health as well. This could even be something as small as taking a small walk once a day for around fifteen minutes. If you are in a little better health you may be able to take a bike ride for a while so that you are going to be able to get a good amount of exercise that is needed to be in good general health.


A minimum or combination of 20 minutes of exercise is recommended.


When you are going to do a little exercise each day you will notice that you are going to slowly loose a little weight so that the your overall general health is going to improve in time. When this happens you are going to feel better about yourself and your doctor will even be happier when he or she sees the improvement that you are making in your general health as well.


Just think of all the improvement that you are going to make to yourself and your general health when you take the time and take care of yourself better. You are going to even see that your family will notice a big change in how you look and how you act when you are in a better general health after all of your hard work.


All the best to your health!

Anti Aging Skin Care and Healthy Skin Tips

The skin on a baby is smooth, beautiful, soft and delicate. This is how we all would like our skin to be; flawless, as if we were still babies. However, as life goes on, the environment and other factors, damage our skin. Slowly we all begin to lose the natural beauty of our skin. Later in life skin becomes sallow, starts to sag, wrinkle and forms age spots along with other blemishes.


There are four major components to make up a successful anti-aging skin care regimen.


Moisturizer - moisturizer that penetrates deeply into the skin will help reduce sunspots, fine lines and wrinkles. Some skin types may require a larger or smaller amount of moisturizer to produce the desired results.


Antioxidants - antioxidants can stop the oxidation process that leads to the visible effects of skin aging.


Sunscreen - protects you from harmful UV rays and keeps your skin looking smooth and young.


Exfoliation - an external form of exfoliation is helpful to renew the fresh skin layer.


These four major components, when used together, will help keep the skin cells alive and stronger for a greater length of time.


Dr. Susan Evans of Refresh Skin Care has developed a revolutionary line of specially formulated, high quality anti-aging skin care products designed to make skin appear more youthful and vibrant. Exclusive combinations of natural ingredients, antioxidants, moisturizers, exfoilants and anti-wrinkle serum have left patients feeling rejuvenated and appearing more youthful than ever.


Dr. Evans believes there are four major components that make up a successful anti-aging skin care regimen; Anti aging moisturizer, anti aging sunscreen, antioxidants and exfoliants. Anti aging moisturizer is needed to penetrate deeply into the skin in order to avoid visible signs of aging such as sunspots and wrinkles. Anti aging sunscreen is imperative to help insulate your skin from the harsh properties in sunrays. Antioxidants will help the oxidation process which leads up to the visible effects of aging, while exfoliants will help reveal the renewed fresh skin layer.


Refresh Skin Care of Beverly Hills understands the vital components behind the anti-aging process and has developed a line of revolutionary skin care products to help. Dr. Evans believes that everyone should look as good as they feel, and always pays particular attention to the individual needs of her patients.


The EpiRenewal Papaya cleanser skin care contains ingredients such as salicylic acid, providing mild exfoliating results. It also acts a smooth and gentle cleanser which contains unique enzymes and skin softening properties. It is ideal for all types of skin and excellent for use as a stimulating body cleanser. The Grape Seed Moisturizer for woman skin care also contains powerful vitamin and green tea antioxidants which is beneficial for enhancing the anti-aging look.

Women's Health and Weight Loss Tip : Lose Weight to Fight Osteoporosis

It is a well known fact that exercise and weight loss make you both look and feel better. Another bit of common knowledge is that to lose weight, control your diet, and exercise regularly gives you a healthier heart.

In addition to the previously mentioned benefits of proper diet and exercise are several other very specific health benefits of having a regular exercise and weight loss program.

One additional health benefits of exercise and weight loss activities is guarding against osteoporosis, the disease that makes the bones weak and brittle with age.

Weight-bearing activities like walking, ellyptical machine, and jogging, have been shown to strengthen the skeletal system and lower the risk of the development of this very debilitating disease.

The primary reason for this is that exercises that force the body to bear weight make the bones more dense over time as opposed to a sedentary lifestyle, in which the bones get weaker and more brittle due to a lack of force placed against them.

In women in particular, the low estrogen levels that often accomopany menopause and/or very sporadic menstruation make the problem even worse as the bones lose a lot of their mineral content and weaken accordingly.

In addition, such activities that many take part in to either lose weight or maintain an already healthy body composition have also been shown to aid in preventing further development of the disease for those who have already been diagnosed and have received clearance from their doctor.


Women's Health and Weight Loss Tip : The Importance of Calcium in a Woman's Diet

Recently I published an article about the importance of exercise in fighting against the bone-brittling disease osteoporosis.

There are actually 3 primary factors that may put someone at risk for osteoporosis---women in particular:

- lack of calcium

- hormonal deficiency (estrogen in particular)

- lack of physical activity

So in addition to exercise and hormonal factors, a woman's diet is extremely important in guarding off this very debilitating condition.

One of the reason's why we do not recommend most traditional diet plans and programs is because the over-restrictive eating guidelines often eliminate or seriously limit the consumption of some very necessary vitamins and minerals that keep the body healthy and strong.

You never want to get to a point where you are sacrificing health merely to lose weight. In fact, any weight loss program
worth half its salt will make sure that the recommendations made for your daily diet intake are well balanced and full of all the nutrients that you need.

The most important time to get an appropriate amount of calcium is between the ages of 14 and 24, when peak bone mass is obtained. Then after that bone continues to develop until about age 35 to 40, at which time the bone mass that a woman has will strongly determine how much at risk she may be
for bone fractures in her later years.

The National Institutes of Health (NIH) recommends that women intake 1,000 mg (1g) of calcium daily, and then increase their daily dosage to 1,500 mg (1.5g) post menopause.

Sadly, only an estimated 25% of women in any age group consume the recommended daily amount of calcium to guard against osteoporosis. And when they go on diets and weight loss programs, they tend to consume even less.

Lowfat dairy prodcuts such as milk (skim milk is a better option), yogurt, and cottage cheese are all excellent sources of dietary calcium. For those who are lactose intolerant or who wish to generally stay away from dairy products, non-dairy alternatives fortified with calcium will do as long as they contined the recommended daily allowance (RDA). The nondairy product Lactaid added to lowfat and nonfat milk may also work to help you meet your desired goal.

In your efforts to lose weight, make sure that the weight loss program that you use includes calcium-rich food choices. And if it does, you will need to add them yourself. No matter what weight loss program you are on or what other means you use to lose weight, here are some good ideas recommended by the American Council on Exercise (ACE) that you may add to your daily diet in order to get the amount of calcium you need while you lose the weight.

- Prepare canned soup with skim milk instead of water

- Add nonfat dry milk to soups, stews, and casseroles

- Add grated lowfat cheese to salads, tacos, and pasta dishes

- Eat yogurt as a snack, or use it to make low-calorie dressings

- Choose calcium-rich desserts, suhc as lowfat cheese and fruit, frozen nonfat or lowfat yogurt, and puddings made with skim milk

- Drink hot chocolate in the winter made with skim milk

Women's Health and Weight Loss Tip : The Importance of Iron in a Woman's Diet

One of the biggest weaknesses of the traditional commercial diet is the lack of iron that exists in its stringent and often excessively limited eating guidelines. In order to lose weight, many unsuspecting women get bamboozled into taking part in weight loss programs that cut out many of the nutrients that they need. Iron is one of the primary
casualties of such diets and weight loss plans.

The plot thickens for women in particular due to the fact that their bodies regularly lose iron during menstruation. Therefore, eating a low-calorie, low-iron diet in an effort to lose weight only makes the problem more severe.

It is generally suggested that women supplement their diets with an iron supplement such as the Vitality multivitamin offered by Melaleuca, the Wellness Company. This is particularly important during periods of heavy exercise and training that are typical aspects of any weight loss program or general effort to lose weight even when a special program is not in use.

One thing to be on guard for, however, is excessive iron supplementation by iron-deficient (non-anemic) women. There is a disorder known as hemosiderosis which results from large deposits of iron made in the liver that causes a glitch in the proper metabolism of the iron itself. Avoiding prolonged large doses will eliminate the risk of this particular disorder.

Below are a few recommendations from the American Council on Exercise (ACE) that will help you to make sure you get the adequate amount of iron intake in your daily diet, whether on a program to lose weight or not:

- Eat foods with a high vitamin C content with all meals. Vitamin C aids in the absorption of iron. (examples: salsa; chili peppers; oranges)

- Include dark meat chick and/or turkey in the training diet. Both of these are rich in iron

- Vegetable proteins such as split pea soup or chili beans with lean meat help the iron in those meats to properly absorb

- When eating starchy carbohydrates such as cereals, breads, and pastas, gravitate to those labeled "enriched" or "fortified" for their higher iron content.

Men's Health and Weight Loss Tips : How to Regain Your Prime and Never Lose It Again

Guys, let's face it.

Aging is an inevitable process for all of us. However, you don't have to take it "lying down". As a matter of fact, you can literally manage the whole ordeal and either hang on to your body's prime condition or regain that which has been lost for years following a few very basic principles.

Eating Habits

The first and most important aspect of your prime maintenance program has to do with what you allow to enter your body via your eating habits. You know what they say---"garbage in, garbage out"---and it couldn't be more true than when it
applies to your longevity and how good or bad you will age over the next few decades.

One thing that you will want to start doing immediately is to wean your body off of its cravings for and dependence on sugar. Sugar has a very insidious way of speeding up the aging process by weakening your body in a number of ways. In fact, Nancy Appleton, Ph.D., and author of "Lick the Sugar Habit" outlines the following detriments of sugar intake:

-immune system suppression

-upsets the body's mineral relationships

-can raise the body's triglycerides

-reduces the body's ability to defend itself against bacterial infection

-causes a loss of body tissue elasticity and function

-contributes to copper deficiency

-interferes with calcium and magnesium absorption

-can weaken the eye sight

-can cause general premature aging

-causes tooth decay

-contributes to obesity

-can cause gallstones

-can cause heart disease

-can cause appendicitis

-can cause M.S. (multiple sclerosis)

-can cause varicose veins

-can lower vitamin E levels in the blood

-increases cholesterol and systolic blood pressure

-can cause cataracts

-deregulates bowel movements

-can cause myopia (near sightedness)

-can compromise the lining of the capillaries

-can make the tendons brittle

-can contribute to Alzheimer's disease

-can lead to the formation of kidney stones

-feeds cancer

-the body changes sugar into 2-5 times more fat than it does starch

-may induce cell death

Need I say more about sugar?

Good. Let's move on.

Another thing that you'll want to get a handle on is alcohol.

Not such a bad thing in moderation, excessive alcohol consumption inhibits the youthfulness and vibrance of the body by making it more susceptible to a number of diseases and infections which debilitate its ability to function.

Of course, some of the same diet intake strategies that are affective in weight loss help to maintain prime condition as well. Not making a habit of eating late or consuming a lot of dairy and animal fat products will help to both keep you trim and preserve the functioning of your arteries in order to help your body keep control of its blood pressure and cholesterol levels as well, measure which will protect you from developing heart problems.

In addition to things that you will want to restrict from you diet, there are several that you will want to make sure to supplement it with or at least make sure that you get plenty of in your regular intake.

First on this list is water. Cliche as it may sound, there wouldn't be enough room to discuss all of the things that it does to keep the body's systems clean and operable. Not to mention the aesthetic benefit that it has on the clarity of the skin.

Antioxidants will definitely need to be a part of your daily food regimen. These substances fight the aging effects of free-radical damage to the body. Some of the more popular antioxidants include:

-Green Tea

-Vitamin A

-Vitamin B

-Vitamin C

-Vitamin D

-Vitamin E

-Selenium

-Soy and Isoflavones

-zinc


Two of the easiest ways to add anti-oxidants to your diet are to drink green tea daily and to use soy milk with added isoflavones in the place of where you would use regular milk or cream.


Body Tone and Mobility

You may or may not be currently putting your body through regular resistance training. However, doing so get more and more important as you get older. Once past the age of 35, our bodies lose approximately 1% of their muscle mass annually. Since it is this muscle mass that gives your body its shape, form, and much of its strength, you will want to use resistance training to prevent atrophy and preserve as much of the actual muscle tissue as possible.

A second way in which resistance train helps you is that it keeps the bones strong and able to take abnormal amounts of pressure. This "practice" for the bones will come in handy in keeping them away from breaks and fractures that are very common as well as debilitating in older people.

Even more important than resistance training is your body's flexibility. Nothing contributes more to optimal mobility than having flexible joints and muscles.

What's more is that a regular stretching routine not only adds to mobility but also helps to guard against 3 of the most common injuries---those to your back, knees, and hip area. Many of these injuries are the result of a rigid body being twisted into positions beyond its strength capacity or its range of flexibility to the point that something "snaps". Once any of these areas suffers major damage, it is generally never the same again.

The third major ingredient in preserving prime body tone and conditioning is cardiovascular activity. The benefits of such activity are obvious: a stronger, healthier heart and minimized body fat, the latter of the two helping the body maintain its most attractive shape and tone.


Preserving What You Have

When someone said "An ounce of prevention is worth a pound of cure", boy were they on target.

Taking the best care of your body's condition before it begins to give you problems is the absolute most important part of any strategy to regain---or maintain---your prime.

Much of what has already been discussed has dealt with taking care of yourself through diet and exercise. However, there are additional things that demand attention cosmetically in order to "put the icing on the cake" in all of this.

Getting the proper rest so that your body may recuperate properly is of the utmost importance. Sufficient rest alone does a great deal to retard at least the appearance of aging. You'll feel a heck of a lot better as well.

Other things can be done include staying out of the sun to avoid excessive skin damage, and following at least a basic washing and moisturizing regimen to keep the face clean and fresh. Good grooming also goes a long way as well with looking and feeling your absolute best.

The Final Word

Finally, it is imperative that you keep at least a once-a-year appointment with your doctor for an annual checkup. This is the best way to catch any deficiencies that may slip through the cracks with everything that you've got going on to keep yourself in peak condition.

Even with lots of effort being put into your body's maintenance, a few things are bound to slip through due to your
individual lifestyle, habits, and genetic predispositions. Therefore, keeping tabs on your vital signs and being on the lookout for common killers like heart problems, cancers, and auto-immune deficiencies are paramount to your success.

Keeping all of these things in mind AND in practice will not only help to restore and retain your prime, but will help you to enjoy the absolute best overall quality of life that you possibly can.

Healthy Dieting Tips

Effective dieting is all about changing long term eating habits rather than cutting down excessively on food in intermittent bursts.
As well as eating a healthy and balanced diet that is low in fat and refined sugar, there are a number of other things that you can do to help you shift those extra pounds and ensure that they stay gone for good.

Here are some top tips to help you do just that:

1.Avoid going shopping when you are hungry.

2.When you go shopping write a list in advance and stick to it so that you do not buy calorific treats.

3.Always eat breakfast containing complex carbohydrates to help fight mid morning sugar lows

4.When you feel peckish drink a glass of water instead of reaching for a snack; you may find that it stops you feeling hungry.

5.Avoid going shopping when you are hungry

6.Watch fat content in prepared foods. Try not to eat food with more than 4% fat.

7.Take some form of exercise every day. It is very easy to fit this into your daily routine by looking for opportunities to walk rather than drive.

8.For the best results, exercise early in the morning (ideally before lunch). Aim to exercise for twenty to thirty minutes at least three times a week.

9.Ask friends to give chocolates a miss on your birthday or at Christmas.

10.Alcohol is full of calories. You can try and limit your alcohol intake by interspersing alcoholic drinks with soft ones on nights out.

11.Weigh yourself no more than once a week in the morning before eating or drinking.

12.Avoid going shopping when you are hungry

13.Take a Vitamin B complex as B vitamins are used for efficient fat metabolism.

14.Don't set yourself unrealistic targets, they will only make you feel depressed. Stick to the weight height guidelines set out by the NHS.

15.Watch out for food claiming to be fat free or virtually fat free. Although they might not contain much fat they are often loaded with sugar.

Health - Tips On Avoiding A Hangover

We all have usually experienced a bad hangover. Sometimes a bad hangover can make us miss work, spend the entire day in bed and just make us feel horrible during the entire day. Usually the best way to avoid a hangover is not to drink, but if you are planning on drinking and have an important day following, you might want to take some precautions to avoid a hangover.

One of the best advice people who are planning to drink are given is to make sure that they drink plenty of water. Even though alcohol is a beverage it dries out the body and take precious water that is needed. Dehydration is the primary cause of a hangover. Stop dehydration and you will lessen the effects of a hangover. Make sure you drink plenty of water before you drink alcohol, while drinking alcohol and before you go to bed at night. A good rule of thumb is a glass of water for every drink of alcohol.

The more water you drink and the better hydrated your body is and the less a hangover will affect you. It is also a good idea to have some salt in your body. Salt retains water, so eating soup before drinking alcohol is a perfect way to retain hydration and feel comfortable the next morning. So to avoid a hangover stay hydrated.

Monday, February 2, 2009

Health Tips For Your Baby

There are always concerns about a baby's health. Many parents overreact to the smallest problem, but you really can't be too careful when it comes to your baby's health. Recognizing the symptoms to the most common diseases is very important to early diagnosis and treatment.

Rubella or German Measles: It's sometimes referred to as the 3-day measles as well. It affects the skin and lymph nodes. It's not the same virus that cause measles. It can pass through a pregnant woman's bloodstream to infect her unborn baby.

Rubella infection may begin with 1 or 2 days of mild fever (99 to 100 degrees Fahrenheit, or 37.2 to 37.8 degrees Celsius) and swollen, tender lymph nodes, usually in the back of the neck or behind the baby's ears. On the second or third day, a rash appears that begins on the baby's face and spreads downward. As it spreads down the body, it usually clears on the face. This rash is often the first sign of illness that a parent notices.

The rubella rash can look like many other viral rashes. It appears as either pink or light red spots, which may merge to form evenly colored patches. The rash can itch and lasts up to 3 days. As the rash passes, the affected skin occasionally sheds in very fine flakes.

Its importance is the potential effects on an unborn baby if infection is acquired during early pregnancy.

The introduction of the MMR vaccine has reduced the incidence of primary rubella infection, and the number of severely affected unborn babies. The incubation period is 14-21 days, fever is often mild, and children do not feel particularly unwell, unlike measles infection. Woman who may be pregnant should not come into contact with infected children.

Chickenpox: occurs most often in the late winter and early spring, is very contagious and if exposed to an infected family member, about 80% to 90% of those in a household who haven't had chickenpox will get it. However, immunization of children with the chickenpox vaccine that's now available is expected to decrease cases of the disease dramatically over the next few years.

Although it's more common in kids under the age of 15, anyone, including babies, can get chickenpox. A person usually has only one episode of chickenpox in his or her lifetime. But the virus that causes chickenpox can lie dormant within the body and can cause a different type of skin eruption later in life called shingles, also referred to as herpes-zoster.

It's usually a mild illness in children. The incubation period is 14-16 days, and there are often no symptoms other than the rash. The rash generally only lasts 8-10 days. Some children develop a mild fever in the first 2-3 days. The spots appear in crops, first as small bumps, and rapidly changing into little blisters. The blisters soon dry and crust, and scabs form over the top. Keep your child from scratching them or it could lead to scarring. Calamine creams are useful to help relieve any itching from the spots.

Roseola Infantum: Affects babies under two. The baby will have a high fever, but appear well otherwise, and 3 or 4 days later the temperature will rapidly drop to normal. At this time, after the fever has gone, a faint rash appears which only lasts 1 or 2 days at most. There are no complications.

Coughs and Colds:
Most children will have at least six respiratory infections each year. These are almost always mild, last only a few days and have no consequences. Children will simply get a blocked, runny nose, may have a mild fever and feel slightly unwell. In young babies (who are nose breathers) feeding can become difficult for a couple of days. Children should be treated with Paracetamol or Ibuprofen if they have a fever, and may be helped by nasal decongestants. There is rarely a need for antibiotics. Occasionally coughing, especially at night times can be the main symptom of asthma, and children with persistent nocturnal coughs should see a doctor.
Sore Throat, Pharingitis and Tonsillitis: Very common between the ages of 4-7 years old. Symptoms include pain while swallowing and eating, earache, and fever. Giving them soft food to eat and lots of fluids. Children should see a doctor if they have a fever too. Pharyngitis is caused by viruses and so will not always require antibiotic treatment. Tonsillectomies are rarely performed now.

Earache: Very common in children and babies. It can be associated or caused by chest infections, colds and coughs. Sometimes there is no infection in the ear, pain is due to the Eustachian Tube being blocked. When blocked it doesn't maintain the correct pressure in the ear.

Where there is a true infection, Otits Media, or Middle Ear Infection, the eardrum becomes red and inflamed and can cause the baby to have a fever. Babies may become irritable or hold their hands over their ears. If you suspect your baby has an ear infection, you should see a doctor.

Vomiting and Diarrhea: Very common, especially if you take your baby on travels to foreign countries. In the US and other developed nations, vomiting and diarrhea are commonly caused by viral infections. and Diarrhea will often be watery. It may be difficult to distinguish from urine in a nappy.

Your baby or child will usually only be sick a very short time. It is important to treat them right away to avoid your baby becoming dehydrated. Younger babies are more vulnerable than older children.

Dehydration initially causes children to become fretful, then lethargic, with sunken eyes and lax dry skin. Severe dehydration causes young children to become prostrate with deeply sunken eyes and cold mottled skin. Mild dehydration can be treated at home. Children should be given oral rehydration fluids, which can be bought at your local Pharmacy.

These are powders containing salts and sugar and which are dissolved in water. They allow prompt reversal of dehydration, and are more effective than water alone. No food should be given for 24 hours, after which time the normal diet can be gradually restarted. Moderate to severe dehydration requires hospitalization for intravenous fluid therapy. In tropical countries, adding salt to coca cola also acts meningitis is usually mild, and rarely causes any long term problems.

Sticky Eyes: Very common in young babies. Usually there is no underlying infection, and simple salt-water washes are sufficient. Cotton wool soaked in saline should be used 2-3 times per day. The problem goes away in a few days, but can be recurring.

Conjunctivitis in babies is caused by infections, which do require antibiotic treatment. The eye will usually be red and inflamed with pus, rather than simply sticky with yellow secretions. In this case you should see your doctor so the eye can be swabbed and appropriate antibiotics started.

Fever: All children get fevers and it's usually caused by common viruses such as 'flu, spotty illnesses like measles or ear and chest infections. Children feel uncomfortable when they get hot, often cry, need comforting and lose their appetite. They should be given Paracetamol- based elixirs (Calpol in England) or non-steroidal anti-inflammatory pediatric elixirs like Ibuprofen to lower the temperature.

Keep your baby cool with damp tepid, not cold, sponges. Aspirin should not be used for children. You should not exceed the recommended daily dose of any medication. Most causes of fever will resolve within 2-3 days. You should see your doctor in case your baby requires antibiotics where an infection is present, but this is not usually an emergency. However, if your child becomes drowsy, complains of headaches or neck stiffness, is intolerant of light or develops a blotchy dark rash, or multiple small spots, you should call your doctor immediately.

Convulsions: Occasionally babies between three months and five years will have a Febrile Convulsion, a brief fit with jerky movements of arms and legs, lasting less than ten minutes, and generally occurs at the beginning of febrile illnesses. Febrile convulsions are not epilepsy, do not continue through childhood, and do not cause or imply any sort of brain damage. Children should be laid on their front and their necks extended, cooled and treated with appropriate antibiotics. A rash can also be associated with febrile illnesses.

Mumps: A common viral infection, often with no symptoms at all. The incubation period is 16-21 days, after which children become febrile and feel unwell and lethargic. At this stage the baby's face may swell up, due to enlargement of the parotid salivary glands over the angle of the jaw, just below the ears. Older children may complain of earache and difficulty in swallowing, and the swollen glands are often tender and painful. There is no specific treatment, and the swelling subsides in a few days. The MMR vaccine has reduced the incidence of mumps infection. Meningitis is a common complication, in which the child has headache, a stiff neck and intolerance of light, but is a very rare occurrence.

Measles: Much less common since the introduction of the MMR (measles, mumps, rubella) vaccine in the UK and US. Measles is a very infectious disease. The incubation period is around 10 days, after which time children become febrile, snuffly, may cough, and may develop Conjunctivitis (red eyes). After three or four days a florid reddish rash appears, starting on the face and head, then spreading down to cover your baby's whole body. The rash can become blotchy. It begins to fade by the 4th day, and the baby gradually improves. Paracetamol preparations (Calpol in the UK) can help reduce the fever, and relieve many of the symptoms. There is no specific treatment. Pneumonia and ear infections are common complications, which should be treated promptly. Children who become drowsy, start vomiting or complain of headache should be taken to a doctor, as encephalitis (inflammation of the brain) is a rare but well recognized complication of measles occurring 7-10 days after the onset of the illness.

Healthy Diet Tips

These healthy diet tips will keep you on the right path. Although healthy people are generally at a natural weight, this is not about dieting and losing weigh, its about lifestyle. The mainstream seesaw of dieting is a moneymaker that doesn't address real health issues and concerns.

One of the best things you can do for your body is eat at least twelve servings of fresh, organic fruits and vegetables every single day. These foods are packed with the things that our bodies need; natural, non-synthetic source of Vitamins A,B, C, and E, disease fighting antioxidants, minerals like potassium, calcium, phosphorous, and copper.

These days too many Americans get their vitamins from synthetic sources that are isolated and chemically induced. The best way to get this nutrition is from the good earth, directly from the source, from fruits and vegetables.

If eating that many vegetables seems overwhelming, just think about the colors. Get your blue and purples like blueberries and plums to reduce the risk of cancer and protect your urinary tract. Eat green vegetables like broccoli and celery to protect your bones, teeth and eyes. Consume your whites like mushrooms and onions for healthy heart function. Eat foods like oranges and carrots to boost your immune system from the yellow and orange fruits and vegetables. Finally, get your reds from foods like apples and beets for memory function and heart health.

All of these fruits and vegetables have healing qualities and you'll feel the difference. If you can't eat this much or don't have the time, drink juices made from a vegetable juicer, a great way to get the nutrients you need.

In addition to eating fruits and vegetables, cut down on saturated fats from processed foods and switch to unsaturated fats from nuts like almonds and vegetables including avocado. In general however, cut down on fat in your life and your heart and body will thank you for it. Speaking of processed food, begin to rid yourself of any processed foods. And of course, drink water so that you are flushing the toxins out your system and staying hydrated.

Use these healthy diet tips as a general guide to healthy eating, not fad dieting.

Health And Beauty Tip: Why Fat-Free Is A Beauty No-No

Fat free has almost become a cornerstone in many households. It is certainly something of a fixture on modern restaurant menus. And industries have catered to the fat free preoccupation by supplying foods labeled fat free and low fat, as well as herbal and medical products that block fat metabolism. But the bottom line on the beauty and health fronts, is that if you want beautiful skin with fewer wrinkles, or to speed up your metabolism, you need to eat the right kind of fats.

The benefits to your skin of eating the right fats daily are many. Beneficial fats stimulate the production of collagen, improves the blood flow in the layer below the skin that supplies nutrients for the creation of new, healthy skin cells. Poor quality blood flow here means under performing new skin cells. Fats keep the skin moist, from the inside. Fats are crucial for the absorption of the fat soluble vitamin - A, D, E, and K. And the beneficial phytonutrients like carotene, lycopene and lutein need fat to be absorbed also.

For example, eating salad with a dressing containing fats increases the absorption of these phytonutrients. A study, published in the Journal of the American College of Nutrition (and referenced in Gorgeous Skin by E Angyal) found that those who ate a salad with a low fat dressing had very little alpha-carotene, beta-carotene and lycopene in blood tests taken afterwards. Those who had a full fat dressing with the salad had noticeably higher levels of these carotenes and lycopene metabolites in their blood.

Fats also help produce and regulate hormones, reduce inflammation (the right fats anyway), and prevent eczema, psoriasis, and hair loss.

According to Erica Angyal, you need about 2tbsp, or 20 grams of fats per day so the skin can lubricate itself, and so enough vitamin A can be absorbed. Vitamin A prevents premature aging.

Erica Angyal recommends olive oil, flaxseed oil, walnut oil, pumpkin seed oil, coconut oil, mustard seed oil, avocado oil, soy oil, macadamia oil, and canola oil. She suggests using extra virgin, virgin, cold pressed oils where they are available, as these are always much better quality, and the way they are processed means unhealthy chemical changes to the oils are avoided. Of the oils here, the mono unsaturated oils are olive oil, avocado oil, macadamia oil, as well as the oil from cold water fish, like swordfish, mackerel and salmon. Mono unsaturated oils can reduce wrinkles. The polyunsaturated oils are flaxseed, walnut, pumpkin seed, and canola oil. For the reasons outlined below, I would not personally use these to gain the bulk of needed daily fats. Coconut oil is a saturated fat, but extremely good for you.

Coconut Oil

I love this stuff. Not only does it have a beautiful aroma when it is good quality, cold pressed coconut oil, but it has amazing health benefits that go beyond great looking skin. Aging, including aging of the brain and skin, is associated with a process called 'peroxidation'. This simply means that free radicals remove an oxygen electron from the fats (lipids) in our cellular membranes. Ultraviolet light, from the sun, causes peroxidation in unsaturated fats, both in the laboratory and in your skin. This increases the rate at which wrinkles form.

And unsaturated fats, like regular vegetable oils, decrease the metabolic rate. Unsaturated fats suppress the response of the body's tissues to thyroid hormone. Unsaturated fats inhibit the protein digestive enzyme that forms thyroid hormone, as well as damaging the mitochondria in cells, which relates to cellular energy production. Coconut oil counteracts these unwelcome effects of unsaturated fats.

Coconut oil is incredibly versatile. Because it is so stable, it can be used in cooking without becoming hydrogenated. And it doesn't change the flavor of the food, despite its strong aroma. Coconut oil contains medium chain fatty acids. These are not stored in the cells like other fats but go directly to the liver which converts them into energy. The shorter chain length allows them to bypass the metabolic pathway that other longer chain fats need to use. Coconut oil is the only saturated fat that is good for the body.

Interestingly, Dr Mercola's website quotes an article by Dr Ray Peat in which he mentions that when so called essential fatty acids were used in patients fed intravenously, their immune systems were suppressed. Consequently, coconut oil is used instead. The only exceptions are in cases where immunosuppression is needed, such as in organ transplant patients. The essential fatty acids are the omega 3 and omega 6 polyunsaturated fatty acids. Examples are flaxseed oil, the oils of cold water fish like salmon, evening primrose oil, and sunflower oil.

Eat Out and Lose Weight -- 25 Easy and Healthy Tips for Dining Out

Diners have become more health-conscious the last few years, and now want healthy choices whether eating at home or at their favorite restaurants. Luckily, the restaurant industry has been quick to accommodate the demand, so you'll find you have many options to "eat healthy" these days.


Whether you're eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.


So whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.


Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:


1. If you know the menu from the restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.


2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.


3. Don't be afraid to ask for the "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!


4. Order first. That way you're much less likely to be influenced by the choices of your companions.


5. If you're not sure how something is prepared, don't be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.


6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.


7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).


8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.


9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.


10. If you're having a full meal, split the appetizer and desert with your companion.


11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.


12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.


13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.


14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!


15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish.


16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.


17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!


18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.


19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.


20. Have your soup first. It will help to fill you up, and most soups have fewer calories.


21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.


22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!


23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!


24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!


25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!