37 Stress Management tips (Cont.)

More Tips for Easing Stress

19. Shake It Up

This quick exercise helps loosen the muscles in your neck and upper back, says Dr. Sobel: Stand or sit, stretch your arms out from your sides and shake your hands vigorously for about 10 seconds. Combine this with a little deep breathing, Dr. Sobel says, and you'll do yourself twice as much good.

20. Munch Some Snacks

Foods that are high in carbohydrates stimulate the release of serotonin, feel-good brain chemicals that help induce calm, says Dr. Cooper. Crackers, pretzels, or a bagel should do the trick.

21. Boost Your Vitamin

Intake Elizabeth Somer, R.D., author of Food and Mood (Owl Books, 1999), in Salem, OR, recommends that women take a daily multivitamin and mineral formula that contains between 100% and 300% of the recommended dietary allowances of vitamin B, as well as the minerals calcium, magnesium, chromium, copper, iron, manganese, molybdenum, selenium and zinc. Avoid stress formulas, which often contain large amounts of randomly formulated nutrients, such as the B vitamins, but little or nothing else, Somer says.

22. Get Horizontal

If sex has been on the bottom of your to-do list for too long, move it to the top. Sex increases levels of endorphins, those mood-boosting chemicals in the brain, and it's one of the best total-body relaxers around, says Louanne Cole Weston, Ph.D., a sex therapist in Sacramento, CA. Make a date with your mate, and don't let anything get in the way.

23. Admit It

Each of us has uniquely individual stress signals -- neck or shoulder pain, shallow breathing, stammering, teeth gritting, queasiness, loss of temper. Learn to identify yours, then say out loud, "I'm feeling stressed," when they crop up, recommends Dr. Rosch. Recognizing your personal stress signals helps slow the buildup of negativity and anxiety.

24. Space Out

Look out the window and find something natural that captures your imagination, advises Dr. Sobel. Notice the clouds rolling by or the wind in the trees.

25. Try Tea

By now most of us know about the calming properties of chamomile tea. But a steaming cup of catnip, passionflower, skullcap or kava kava also work, according to Dr. Duke. Whether you use tea bags or loose tea (one teaspoon of tea per cup of boiling water), steep for about 10 minutes to get the full benefits of the herbs.

26. Take a Walk

It forces you to breathe more deeply and improves circulation, says Dr. Cooper. Step outside if you can; if that's not possible, you can gain many of the same benefits simply by walking to the bathroom or water cooler, or by pacing back and forth. "The key is to get up and move," Dr. Cooper says.

27. Soak it Up

"When I have the time, nothing is more stress relieving for me than a hot bath," Dr. Weston says. "But when I don't have time, I do the next-best thing: I wash my face or even just my hands and arms with hot water. The key is to imagine that I'm taking a hot bath. It's basically a visualization exercise, but the hot water makes it feel real."

28. Play a Few Bars

A number of recent studies have shown that music can do everything from slow heart rate to increase endorphins. Good bets: Bach's "Air on the G-String," Beethoven's Pastorale symphony, Chopin's Nocturne in G, Handel's Water Music, or pianist George Winston's CDs Autumn or December..

29. Fall for Puppy Love

In a study of 100 women conducted last year at the State University of New York at Buffalo, researchers found that those who owned a dog had lower blood pressure than those who didn't. If you don't have a pooch, visit a friend's: Petting an animal for just a couple of minutes helps relieve stress, researchers have found.

30. Practice Mindfulness

Heighten your awareness of the moment by focusing intently on an object. Notice a pencil's shape, color, weight and feel. Or slowly savor a raisin or a piece of chocolate. Mindfulness leads to relaxation.

31. Dial a Friend

Sharing your troubles can give you perspective, help you feel cared for and relieve your burden.

32. Stretch

Muscles tighten during the course of the day, and when we feel stressed out, the process accelerates. Stretching loosens muscles and encourages deep breathing. Molly Fox, creative fitness director at the Equinox Fitness Center in New York City, says one of the greatest stress-relieving stretches is a yoga position called the child pose, which stretches the back muscles. On a rug or mat, kneel, sit back on your heels, then lean forward and put your forehead on the floor and your arms alongside your legs, palms up. Hold for one to three minutes.

33. Say a Little Prayer

Studies show that compared with those who profess no faith, religious

and spiritual people are calmer and healthier.

34. Make Plans

"Looking forward to something provides calming perspective," Dr. Elkin says. Buy concert tickets, schedule a weekend getaway, or make an appointment for a massage. 35. Goof OffIt temporarily removes you from a potentially stressful situations. Esther Orioli, president of Essi Systems, a San Francisco consultant company that organizes stress-management programs, keeps a harmonica in the drawer for when she's feeling stressed out. Bonus: Playing it promotes deep breathing.

36. Straighten Up

When people are under stress, they slump over as if they have the weight of the world on their shoulders. "Slumping restricts breathing and reduces blood and oxygen flow to the brain, adding to muscle tension and magnifying feelings of panic and helplessness," Dr. Cooper explains. Straightening your spine has just the opposite effect. It promotes circulation, increases oxygen levels in your blood and helps lessen muscle tension, all of which promote relaxation.

37. Tiptoe Through the Tulips

Tending your garden helps get you out of your head and lets you commune with nature, a known stress reliever. If you're not a gardener, tend to a houseplant. Plants = growth = cycle of life, a nice reminder that stress, too, will pass.

Special credit : http://www.rd.com/living-healthy/37-stress-management-tips/article14565-1.html

37 Stress Management Tips

Stress is a fact of life, but being stressed out is not. We don't always have control over what happens to us, says Allen Elkin, Ph.D., director of the Stress Management Counseling Center in New York City, and yet, that doesn't mean we have to react to a difficult, challenging situation by becoming frazzled or feeling overwhelmed or distraught. Being overly anxious is not just a mental hazard; it's a physical one too. The more stressed out we are the more vulnerable we are to colds, flu, and a host of chronic or life-threatening illnesses. And the less open we are to the beauty and pleasure of life. For your emotional and bodily benefit, we've consulted experts and come up with 37 easy, natural alternatives to anxiety. Enjoy!

1. Breathe Easily

"Breathing from your diaphragm oxygenates your blood, which helps you relax almost instantly," says Robert Cooper, Ph.D., the San Francisco coauthor of The Power of 5 (Rodale Press, 1996), a book of five-second and five-minute health tips. Shallow chest breathing, by contrast, can cause your heart to beat faster and your muscles to tense up, exacerbating feelings of stress. To breathe deeply, begin by putting your hand on your abdomen just below the navel. Inhale slowly through your nose and watch your hand move out as your belly expands. Hold the breath for a few seconds, then exhale slowly. Repeat several times.

2. Visualize Calm

It sounds New Age-y, but at least one study, done at the Cleveland Clinic Foundation, has found that it's highly effective in reducing stress. Dr. Cooper recommends imagining you're in a hot shower and a wave of relaxation is washing your stress down the drain. Gerald Epstein, M.D., the New York City author of Healing Visualizations (Bantam Doubleday Dell Press, 1989), suggests the following routine: Close your eyes, take three long, slow breaths, and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details -- the sights, the sounds, the smells.

3. Make Time for a Mini Self-Massage

Maria Hernandez-Reif, Ph.D., of the Touch Research Institute at the University of Miami School of Medicine, recommends simply massaging the palm of one hand by making a circular motion with the thumb of the other. Or use a massage gadget. The SelfCare catalog offers several, such as the S-shaped Tamm unit, that allow you to massage hard-to-reach spots on your back. For a free catalog, call 800-345-3371 or go to http://www.selfcare.com/.

4. Try a Tonic

A study at Duke University in Durham, NC, found homeopathy effective in quelling anxiety disorders. Look for stress formulas such as Nerve Tonic (from Hyland) or Sedalia (from Boiron) in your health food store, or consult a licensed homeopath. To find one near you, contact the National Center for Homeopathy, 801 North Fairfax St., Suite 306, Alexandria, VA 22314; 703-548-7790 or go to www.healthy.net/nch/.

5. Say Cheese

Smiling is a two-way mechanism. We do it when we're relaxed and happy, but doing it can also make us feel relaxed and happy. "Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center in the brain, tilting the neurochemical balance toward calm," Dr. Cooper explains. Go ahead and grin. Don't you feel better already?

6. Do Some Math

Using a scale of one to 10, with one being the equivalent of a minor hassle and 10 being a true catastrophe, assign a number to whatever it is that's making you feel anxious. "You'll find that most problems we encounter rate somewhere in the two to five range -- in other words, they're really not such a big deal," says Dr. Elkin.

7. Stop Gritting Your Teeth

Stress tends to settle in certain parts of our bodies, the jaw being one of them. When things get hectic, try this tip from Dr. Cooper: Place your index fingertips on your jaw joints, just in front of your ears; clench your teeth and inhale deeply. Hold the breath for a moment, and as you exhale say, "Ah-h-h-h," then unclench your teeth. Repeat a few times.

8. Compose a Mantra

Devise an affirmation -- a short, clear, positive statement that focuses on your coping abilities. "Affirmations are a good way to silence the self-critical voice we all carry with us that only adds to our stress," Dr. Elkin says. The next time you feel as if your life is one disaster after another, repeat 10 times, "I feel calm. I can handle this."

9. Check Your Chi

Qigong (pronounced chee-gong) is a 5,000-year-old Chinese practice designed to promote the flow of chi, the vital life force that flows throughout the body, regulating its functions. Qigong master Ching-Tse Lee, Ph.D., a professor of psychology at Brooklyn College in New York, recommends this calming exercise: Stand with your feet shoulder-width apart and parallel. Bend your knees to a quarter-squat position (about 45 degrees) while keeping your upper body straight. Observe your breathing for a couple of breaths. Inhale and bring your arms slowly up in front of you to shoulder height with your elbows slightly bent. Exhale, stretching your arms straight out. Inhale again, bend your elbows slightly and drop your arms down slowly until your thumbs touch the sides of your legs. Exhale one more time, then stand up straight.

10. Be a Fighter

"At the first sign of stress, you often hear people complain, 'What did I do to deserve this?'" says Dr. Cooper. The trouble is, feeling like a victim only increases feelings of stress and helplessness. Instead, focus on being proactive. If your flight gets canceled, don't wallow in self-pity. Find another one. If your office is too hot or too cold, don't suffer in silence. Call the building manager and ask what can be done to make things more comfortable.

11. Put It on Paper

Writing provides perspective, says Paul J. Rosch, M.D., president of the American Institute of Stress in Yonkers, NY. Divide a piece of paper into two parts. On the left side, list the stressors you may be able to change, and on the right, list the ones you can't. "Change what you can," Dr. Rosch suggests, "and stop fretting over what you can't."

12. Count to 10

Before you say or do something you'll regret, step away from the stressor and collect yourself, advises Dr. Cooper. You can also look away for a moment or put the caller on hold. Use your time-out to take a few deep breaths, stretch, or recite an affirmation.

13. Switch to Decaf

Wean yourself slowly, or you might get a caffeine-withdrawal headache that could last for several days, cautions James Duke, Ph.D., the Fulton, MD, author of The Green Pharmacy (Rodale Press, 1997). Subtract a little regular coffee and add some decaf to your morning cup. Over the next couple of weeks, gradually increase the proportion of decaf to regular until you're drinking all decaf. You should also consider switching from regular soft drinks to caffeine-free ones or sparkling mineral water.

14. Just Say No

Trying to do everything is a one-way ticket to serious stress. Be clear about your limits, and stop trying to please everyone all the time.

15. Take a Whiff

Oils of anise, basil, bay, chamomile, eucalyptus, lavender, peppermint, rose, and thyme are all soothing, say Kathy Keville and Mindy Green, coauthors of Aromatherapy: A Complete Guide to the Healing Art (Crossing Press, 1995). Place a few pieces of rock salt in a small vial, then add a couple of drops of the oil of your choice (the rock salt absorbs the oil and is much less risky to carry around in your purse than a bottle of oil). Open the vial and breathe in the scent whenever you need a quick stress release. Look for the oils in your local health food store, or try one of the following mail-order companies: Aroma-Vera, 5901 Rodeo Rd., Los Angeles, CA 90016, 800-669-9514; or Leydet Aromatics, P.O. Box 2354, Fair Oaks, CA 95628, 916-965-7546.

16. Warm Up

Try this tip from David Sobel, M.D., in San Jose, CA, author of The Healthy Mind, Healthy Body Handbook (I S H K Book Service, 1997) : Rub your hands together vigorously until they feel warm. Then cup them over your closed eyes for five seconds while you breathe deeply. The warmth and darkness are comforting.

17. Say Yes to Pressure

Acupressure stimulates the same points as acupuncture, but with fingers instead of needles. Michael Reed Gach, Ph.D., director of the Acupressure Institute in Berkeley, CA, recommends pressing on the following three points:
The Third Eye, located between the eyebrows, in the indentation where the bridge of the nose meets the forehead.
The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an inch to the left or right of the spine.
The Heavenly Rejuvenation, half an inch below the top of each shoulder, midway between the base of the neck and the outside of the shoulder blade. Breathe deeply and apply firm, steady pressure on each point for two to three minutes. The pressure should cause a mild aching sensation, but not pain.

18. Schedule Worry Time

Some stressors demand immediate attention -- a smoke alarm siren or a police car's whirling red light. But many low-grade stressors can be dealt with at a later time, when it's more convenient. "File them away in a little mental compartment, or make a note," Dr. Elkin says, "then deal with them when the time is right. Don't let them control you."

Special credit : http://www.rd.com/living-healthy/37-stress-management-tips/article14565.html

Healthy Sleep Tips

The following ten tips can help you achieve sleep and the benefits it provides. These tips are intended for "typical" adults, but not necessarily for children or persons experiencing medical problems.

You can find information on this site about children and sleep and NSF recommends that persons treated for medical conditions consult their doctor – check our resource, "Sleep Talk with Your Doctor."

Finally, if you have trouble falling asleep, maintaining sleep, awaken earlier than you wish, feel unrefreshed after sleep or suffer from excessive sleepiness during the day or when you wish to be alert, you should also consult your physician. Be sure to tell him/her if you have already tried these tips and for how long. To check for possible sleep problems, go to our checklist, "How's Your Sleep?"

1. Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool. Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.

4. Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

5. Use your bedroom only for sleep and sex.
It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.

6. Finish eating at least 2-3 hours before your regular bedtime.
Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset... Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!

10. Avoid alcohol close to bedtime.
Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.
If you have sleep problems...

Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.

Special credit : http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2417321/k.BAF0/Healthy_Sleep_Tips.htm

Health Benefits of Wheatgrass Juice Wheatgrass is the young grass shoots of the wheat berry.

The wheatgrass plant contains high concentrations of chlorophyll, active enzymes, amino acids, vitamins, and other nutrients. Chlorophyll is the primary ingredient that wheatgrass is known for.

Wheatgrass is grown through a process known as sprouting. Sprouts are "complete foods" because they contain all other essential dietary nutrients, along with the enzymes to help assimilate the nutrients.

Wheatgrass is easily digested and enters the bloodstream quickly. The nutrients in wheatgrass juice are completely assimilated by the human body within minutes. For this reason wheatgrass is known as a "quick energy" food.

Because wheat grass is quickly absorbed into the bloodstream, has a great nutritional analysis, and provides quick energy, it has many notable health benefits. Wheatgrass energizes and reduces fatigue, suppresses the appetite, improves metabolism and digestion, enriches the blood, lowers blood pressure, helps cleanse the liver, and prevents hair from graying.

Wheat grass is also known as a powerful healing agent. The chlorophyll present in wheatgrass will wash drug deposits from the body, neutralize toxins in the body, help purify the liver, clear up acne, and help prevent aging. The chlorophyll also stabilizes blood sugar levels.

For over 25 years, a number of centers for healing have focused on wheat grass as a key aspect of helping many gravely ill people back to health.

Wheatgrass is considered to be a complete food because it contains every amino acid, vitamin, and mineral necessary for human nutrition. Wheatgrass contains powerful nutrition and healing agents similar to the goji berry.

Because of the many health benefits of wheatgrass, many people consider growing their own. There are many Internet sites available on how to grow wheatgrass.

Wheatgrass is fairly easy to obtain. Although it is not that easy to grow at home, many people find ways around the drawbacks by purchasing wheatgrass kits. These kits contain wheatgrass flats and the tools necessary for growth and can easily be located on the Internet.

It takes about ten to twelve days to grow wheatgrass using wheatgrass flats. Wheatgrass also needs special care that sprouts do not. After you've got it down, growing, tending and juicing your grass will only take 15 minutes a day.

Just an ounce of wheatgrass juice per day provides a host of benefits, while a therapeutic program to treat a specific condition or illness may include two or three ounces. It is a complete food with no side effects.

If you have been thinking about an affordable way to improve your health, consider drinking wheatgrass juice. Wheatgrass is a nutritionally dense food and the only way people can digest it is by drinking it. Many claim that it benefits their health in remarkable ways.

There is an abundance of information concerning the pros and cons of wheatgrass. However, most users will swear by the ability of wheatgrass to aid in digestion and to detoxify the body of hard metals. Many claim that wheatgrass provides a boost of energy as well.

The health claims of wheatgrass being able to cure disease seems to be unfounded, however, the nutritional value does warrant some attention. Wheatgrass is growing in popularity and in usage for the high levels of vitamins and minerals possessed by this plant.

Special credit : http://www.juicingzone.com/benefits-of-wheat-grass-juice.php

Why is Dark Chocolate Healthy?

Why is Dark Chocolate Healthy?:
Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Heart Health Benefits of Dark Chocolate:
Dark chocolate is good for your heart. A small bar of it everyday can help keep your heart and cardiovascular system running well. Two heart health benefits of dark chocolate are:

Lower Blood Pressure: Studies have shown that consuming a small bar of dark chocolate everyday can reduce blood pressure in individuals with high blood pressure.

Lower Cholesterol: Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.

Other Benefits of Dark Chocolate:
Chocolate also holds benefits apart from protecting your heart:

• it tastes good


• it stimulates endorphin production, which gives a feeling of pleasure


• it contains serotonin, which acts as an anti-depressant


• it contains theobromine, caffeine and other substances which are stimulants
  

Doesn't Chocolate Have a lot of Fat?:
Here is some more good news -- some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid:

• Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.


• Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.


• Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.
  

That means only 1/3 of the fat in dark chocolate is bad for you.

Chocolate Tip 1 - Balance the Calories:
This information doesn't mean that you should eat a pound of chocolate a day. Chocolate is still a high-calorie, high-fat food. Most of the studies done used no more than 100 grams, or about 3.5 ounces, of dark chocolate a day to get the benefits.
One bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks and replace them with chocolate to keep your total calories the same.

Chocolate Tip 2 - Taste the Chocolate:
Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.

Chocolate Tip 3 - Go for Dark Chocolate:
Dark chocolate has far more antioxidants than milk or white chocolate. These other two chocolates cannot make any health claims. Dark chocolate has 65 percent or higher cocoa content.

Chocolate Tip 4 - Skip the Nougat:
You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings. Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate.

Chocolate Tip 5 - Avoid Milk:
It may taste good but some research shows that washing your chocolate down with a glass of milk could prevent the antioxidants being absorbed or used by your body.

Sources: Chocolate Manufacturers Association; Journal of the American Medical Association
Special credit : http://longevity.about.com/od/lifelongnutrition/p/chocolate.htm

How Is Teeth Whitening Done?

No matter if you are having a non-bleach or bleach-based teeth whitening procedure done it is important to know what process would work best for you. There are two basic types of teeth whitening depending on the dental history of the patient in question, so which type are you?

To help you determine if you should consider a bleach-based teeth whitening or an alternative to the bleach-based teeth whitening, descriptions of the two types of procedures are listed below.

Non-Vital Whitening In some cases, such as a patient who has had previous dental work like a root canal, a patient is considered to be better suited for non-vital teeth whitening. This term means that certain teeth are likely to be unresponsive to normal teeth whitening due to the previous work, but can be whitened through a more involved process. The dentist would inject the tooth from the inside with a chemical that will whiten the tooth over time, though some will see results in a day or two.

Vital Whitening Vital whitening is the teeth whitening procedure that is generally promoted in commercials and popular literature. This whitening process is done by placing a whitening chemical gel inside of a mouthpiece that is then worn for a specified amount of time.

At times that amount of time can be as little as an hour or two at a time and sometimes it requires overnight application. At any rate, vital whitening is what the mind turns to when teeth whitening is brought up in general discussion.

If you are of the sort of person who would like to avoid a dentist's office to have your teeth whitening done, for lack of insurance or other reasons, vital whitening is your only choice. An normal person does not have access to the resources or knowledge of the process to perform non-vital teeth whitening. If you have had dental work done in the past it is vital to visit a professional to see what your options are for altering the shade of your teeth.

Otherwise, visit your local grocery or drug store and purchase the necessary teeth whitening products and enhance your smile today!

Special credit : http://lutad.com/articles/new/how-is-teeth-whitening-done?.html

How to Combat Stress with Good Nutrition?

As we get busy and stressed, we tend to make poor nutritional choices that can actually increase our stress levels and cause other problems. Here are ten tips for getting good nutrition and maintaining a more healthy diet, even under stress. After a few weeks, they’ll become habit and you won’t even have to think about good nutrition. And your body—not to mention your stress level—will feel the difference!

Eat Breakfast: You may rationalize that you’re not hungry yet, that you don’t have time, that lunch will come soon enough, that you need to diet anyway, or that the milk in the latte you pick up on the way is all the good nutrition you need. But skipping breakfast makes it harder to maintain stable blood sugar levels and effective functioning during your busy morning; you need it. (You can easily grab a hard-boiled egg and container of orange juice on your way out the door, right?)

Opt For Green Tea: If you’re a coffee junkie, you may not realize the effects caffeine has on your system. However, you can reduce your stress levels and improve your mental performance throughout the day if you gradually wean yourself off of large amounts of caffeine. A relatively easy and healthy way to do that is to replace coffee with decafinated green tea, which has a soothing taste and the added benefit of loads of antioxidants.

Try Sparkling Juice or Perrier: If you’re a cola drinker, you’re probably experiencing the same health consequences from caffeine that coffee drinkers experience. A more healthful alternative is sparkling fruit juice, or sparkling water. You’ll still be getting a refreshing treat, but you’ll be adding water to your system, rather than detracting it (caffeine saps your system of water, so drinking it is akin to un-drinking water!), and you’ll be avoiding other caffeine-related side effects.

Carry a Snack: Having some protein-rich, healthful snacks in your car, office, or purse can help you avoid blood sugar level dips and accompanying mood swings and fatigue. Trail mix, granola bars, and certain energy bars all contain good nutrition. Along these lines, you should always have water handy, as it’s so vital to health and proper physical functioning.

Healthy Munches: If you find that you absently munch when you’re stressed, or have a pattern of snacking at certain times in the day or week, you can replace chips, cheese puffs and other less-healthy munchies with carrot sticks, edamame, celery sticks, sunflower seeds or other more healthy choices. (Even popcorn is a better choice if you leave off the butter and salt!)

Brown Bag It: Many people go out for lunch to fast food places, coffee shops or restaurants that serve less-than-optimally-healthy fare. While this does save a bit of time, you can save money and usually eat much healthier if you take a few extra minutes to pack and bring a lunch from home. Even if you do this only a few days a week, it would be an improvement over eating every lunch out.

No Caffeine After 2pm: Since caffeine has a half-life in your body of at least 6 hours, caffeine you ingest with dinner can interfere with your sleep at night. (See this article to learn more about the importance of sleep.)

Banish the Bad Stuff: It’s easier to avoid sugary, fatty, and otherwise unhealthy foods if they’re not in your home, practically begging you to eat them! This may sound like a no-brainer (yet it’s sometimes harder to do than you’d expect), but you should go through your kitchen and throw out anything your body can’t use in a healthy way. (Or at least most of it.) That way you’ll be forced to snack on healthy food when you’re stressed.

Stock Your Home With Healthy Fare: Even more important than getting the bad stuff out of your house, is getting healthy food in! The best way is to plan a menu of healthy meals and snacks at the beginning of each week, list the ingredients you’ll need, and shop for everything once a week. That way you know you’ll have what you want when you need it, and you won’t have to stress over what to eat each night; you’ll already have thought of it! (This makes eating at home much easier, too!)

Tension Tamers: Adopting stress reducing techniques should also reduce your stress-induced cravings for unhealthy or excessive food. I recommend yoga, martial arts, journaling, laugher and PMR; here’s a fuller selection of relaxation techniques you can use to calm down and turn off your body’s stress response.

Special credit : http://stress.about.com/od/dietandsuppliments/a/goodnutrition.htm and Elizabeth Scott, M.S., About.com

Lactose Intolerance and Irritable Bowel Syndrome

Irritable Bowel Syndrome, or IBS, can be triggered by a wide range of foods. Certain foods can trigger abnormal functioning of the digestive system, thereby causing a number of symptoms. If you have determined that your syptoms are related to milk intake, you have several options available to enable you to continue enjoying the taste of milk, without consuming milk products. Some experts claim that cow’s milk actually contains some substances that are not ideal for consumption by humans. They also claim that certain dairy products can be problematic for our digestive system. It has been noted that processed milk can produce more adverse affects.

Following are a number of tips that will help those whose inability to tolerate dairy products causes suffering from IBS. Milk, cheese, yogurt and other types of dairy products often trigger symptoms in people with IBS. They contain ingredients that cause bloatedness and flatulence. If you are accustomed to having milk and dairy products, you may think it hard to find enjoyable dairy alternatives but read on.

If you decide to eliminate dairy products from your diet, be sure to take vitamins and calcium supplements to replace vital nutrients that will be absent from your diet. You might find it effective to take a calcium supplement to ensure that you are satisfying your daily calcium requirement. However you may also want to revamp your diet to capture these nutrients, as there are certain vegetables and other calcium-rich foods that you can include.

There are a wide range of dairy substitutes available. For example, milk can easily be substituted by commonly-available soy. Soy milk will provide you with conventional milk taste but will be gentler on your digestive system. Also available are rice milk and nut milk are also available from most health food and some grocery stores. All of these will provide you with a substitute for the taste of milk yet are absent the ingredients that cause adverse reactions. If you like yogurt, cheese, and ice cream, there are also good-tasting substitutes available for these. There are several types of no-dairy yogurts on the market. You can consume gluten or casein-free cheeses to satisfy your cheese cravings and using these will prevent your IBS symptoms.

As lactose intolerance is one of the largest triggers for IBS, by choosing dairy substitutes, you will be able to enjoy dairy taste without having the resulting problematic digestive reactions. Evaluating alternative recipes that use dairy alternative products will definitely help to alleviate the symptoms of IBS. Removing dairy products from your diet, or substituting them with other products as well as removing other trigger foods, aid normal digestive tract functioning.

Special credit : http://lutad.com/articles/new/lactose-intolerance-and-irritable-bowel-syndrome.html

Why is cellulite so hard to fight?

Ask any 10 women about cellulite, and 8 of them will probably respond with grimaces, eye rolls, or exasperated sighs - while those lucky other two shrug and smile. Cellulite shows up on the buttocks, thighs, and bellies of so many women, and yet it's considered a flaw, a condition - even a disease! Squeeze it, pinch it, poke it, or try to hide it under concealing clothes or beneath the shade of a tan, but it persists. Oh, cellulite, so common, so hated, yet so misunderstood...

What is cellulite? Proteins just beneath the skin's surface form a layer that gives skin its elasticity. These fibrous cords also connect our skin to our muscle. Between the skin and the muscle lies a store of fat. When the fat presses against the fibrous net, you get that familiar dimpled flesh effect of cellulite. It's the same effect you'd get if you pulled a net down over a blob of jelly.

Why does cellulite happen? The fibrous layer beneath our skin can become stretched or less able to rebound. As we age, our skin naturally loses some elasticity, so that layer of fat beneath the skin becomes more visible. Weight gain can also make cellulite more apparent, as excess fat strains against the skin. However, cellulite can also be present in thin people, because everyone has layers of fat beneath the skin surface.

Who gets cellulite? Cellulite shows up on the skin of women of all shapes and sizes, from supermodels to super-moms, from skinny-minny socialites to the woman next to you on the morning train. A sedentary or stressed-out life may predispose a woman to cellulite.
Why do men rarely have cellulite? First off, men gain less weight around their thighs and hips than women do. And men's thicker skin and way of storing fat - their fat-storing cells are smaller so they store fat in smaller amounts - rescue them from the blight of bumpy cellulite.

Can you get rid of it? Women try melting it, massaging it, and medicating it away. Some even wear anti-cellulite skivvies, specially designed undergarments that work a bit like support hose. But no cream, potion, or treatment has been scientifically proven effective in miraculously zapping cellulite. Even those treatments that result in minimal improvements don't tend to hold up over time.

The simple fact is that cellulite is a result of fat. You can mask fat or hide it, but you can't magically erase it. To shake off cellulite, you'll need to do the same sorts of things you'd do to get rid of other body fat: eat a healthy diet, high in fibre and low in fats, drink plenty of water, and stay active with regular cardio and strength training exercise. Massage and stimulation of your circulation may help, too, though it's just another of the many scientifically unproven theories about cellulite.

Why fight it? Perhaps rather than hyper-focusing on one perceived imperfection, we should just try to relax.

• Be a cellulite-treatment cynic. Lots of treatments exist, but they're expensive, and none have been found to be truly effective.


• View glossy magazine photos skeptically. Most portrait images are altered, wrinkles erased, jiggle smoothed over, and cellulite smoothed into non-existence.


• Ignore those extreme close-up paparazzi shots of celebrity cellulite and all the mean-spirited comments usually written about dare-to-be-dimpled starlets.


• Explore the spectrum of feminine beauty as it's expressed through art across the centuries. You're bound to see more than one dimpled bum glorified on museum walls.

As long as you're living a healthy lifestyle and rocking a positive self-image, a few ripples shouldn't concern you too much.

Special credit : http://chealth.canoe.ca/channel_section_details.asp?text_id=4697&channel_id=2003&relation_id=11996

The Ideal Diet for Healthy Skin

Do you want truly fabulous skin? Making sure you have the right Diet for Healthy Skin is very important! It will give you Glowing, Vibrant, and, Yes, Younger-looking skin? Most experts say eating a balanced diet for healthy skin is good enough to achieve visible results. Still, a number of specific foods are more likely than others to give a boost of glowing good health to your complexion.

Blackberries, blueberries, strawberries, and plums

The common link between these four foods is their high antioxidant content. Free radicals like the kind formed from sun exposure will damage the membrane of skin cells. The antioxidants in these fruits can protect the cells so there is less of a chance for any damage.

Salmon, Walnuts, Canola Oil, and Flax Seed

These foods all deliver essential fatty acids, which is key for healthy skin! The best-known essential fatty acids are omega 3 and omega 6, which must be in balance for good health (and good skin). Fish, walnuts, and flax seed oil are among the best sources for Omega 3.

Low-Fat Dairy Products

One the most important components of skin health is vitamin A. One of the best places to get it is low-fat dairy products. In fact, experts say that the health of our skin cells is dependent on dietary vitamin A.

Whole-wheat bread, muffins, and cereals, turkey, & tuna

The mineral selenium plays a big role in helping you achieve healthy skin. Experts say selenium plays a key role in the health of skin cells. Some studies show that even skin damaged by the sun may suffer fewer consequences if selenium levels are high.

Water

Proper hydration is essential for healthy, younger-looking skin. Drinking water helps to give your skin the moisture it needs to maintain elasticity and suppleness and to prevent dryness. The body also relies on water to detoxify properly, allowing yourself to look and feel your best. Avoid dehydrating foods and beverages such as caffeine (cola, chocolate, coffee, tea) and alcohol.

Special credit : http://www.healthy-hair-and-skin.com/diet-for-healthy-skin.html

Healthy skin, Naturally

Your busy modern lifestyle leaves you little time for pampering your skin. The result: Your skin isn't the same baby-soft body glove you were born with. As age catches up, your skin gradually becomes thinner and finely wrinkled. Oil-producing (sebaceous) glands become less active, leaving your skin dryer. The number of blood vessels in your skin reduces, your skin becomes fragile, and you lose your youthful sheen and color.

Good skin care will definitely help delay the natural aging process and prevent many skin problems. We list below some vital aspects of skin care, the important factors, what is good and what is not good for your skin. These simple skin-care tips are sure to help you protect your skin to keep it healthy and glowing for years to come.

1. Protect yourself from the sunThe best way to take care of your skin is by protecting it from the sun. Ultraviolet light the invisible but intense rays of the sun can damage your skin and cause deep wrinkles, dry, rough skin, liver spots, and more serious disorders, such as noncancerous and cancerous (malignant) skin tumors.

2. Don't smokeSmoking accelerates the normal aging process of the skin, contributing to wrinkles. Skin changes as a result of smoking can be seen in young adults who have been smoking for as few as ten years. This is because smoking causes narrowing of the blood vessels in the outermost layers of your skin. This reduces blood flow, depleting the skin of oxygen and nutrients, such as vitamin A, which are important to skin health. Further, the repetitive facial expressions made when smoking such as pursing the lips when inhaling and squinting the eyes to out keep smoke also contribute to wrinkles.

3. Wash your skin gentlyCleansing is an essential part of caring for your skin; the key is to treat your skin gently. As far as possible, use warm water and limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time to around fifteen minutes or less and, here too, use warm, rather than hot, water. Also, avoid strong soaps those most capable of stripping oil from your skin. They leave your skin dry. Choose mild soaps, rather, with oils and fats added to them during the soap manufacturing process. When removing eye makeup, do so carefully, using a soft sponge, cotton cloth or cotton balls to avoid damaging the delicate tissue around your eyes. If you wear heavy, waterproof makeup, you might have to use oil-based products such as petroleum jelly.

4. Moisturize regularlyMoisturizers definitely help maintain your skin's natural moisture levels by providing a seal over your skin to keep water from escaping or by slowly releasing water into your skin. The most suitable moisturizer and the frequency with which you need to moisturize depends on many factors, including your skin type, your age and whether you have specific conditions such as acne. One good way to find out if you need a moisturizer is to wait for twenty minutes after bathing if your skin feels tight, you should apply a moisturizer.

5. Shave carefullyShaving is a common and cheap way of removing unwanted hair. Then again, shaving can cause skin irritations, especially if your skin is thin, dry or very sensitive. For a smooth shave, press a warm wash cloth on your skin before shaving to soften the hair, or shave after a warm bath or shower. Never shave dry skin; it can cause razor burns. And always apply shaving cream, lotion or gel before shaving to protect and lubricate your skin. Finally, make sure to rinse your skin afterwards with warm water.

Special credit : http://www.streetdirectory.com/travel_guide/153100/skin_care/healthy_skin___naturally.html

Drink Tea for Your Health

What is in a Cup of tea?

Tea is the dried plant Camelia sinensis. True tea includes black, green, white and oolong teas. Drinking two or more cups of tea a day can provide many health benefits. What is in tea that makes it so special?

EGCG

Epigallocatechin gallate (EGCG), a powerful antioxidant, has shown remarkable health-promoting properties in laboratory studies. Included are anti-viral actions, which offer more cold protection than either vitamin C or Echinacea. It is thought that the chemicals in tea stimulate gamma-delta T-cells that boost the bodies own natural immunity against both bacteria and viruses. Tooth decay or gingivitis causing bacteria are also killed.

EGCG is very effective at destroying free radicals, which cause cell-mutations that can lead to cancer. It even fights existing cancer by preventing the tumors from developing their own blood supply.

Flavonoids

Flavonoids, more antioxidants, lower LDL cholesterol levels benefiting the heart and circulatory system. These powerful antioxidants protect against hypertension by suppressing the production of a hormone, angiotensin II, which can contribute to high blood pressure. Further protection against heart attacks and strokes comes from actions that inhibit the abnormal formation of blood clots. In addition, anti-oxidants show effectiveness in lowering blood sugar and protecting against diabetes.

A diet rich in anti-oxidants can to slow the aging process by attacking free radicals before they have the opportunity to damage cells. Anti-inflammatory properties of these anti-oxidants also protect against arthritis. A diet rich in anti-oxidants can to slow the aging process by attacking free radicals before they have the opportunity to damage cells. Anti-inflammatory properties of these anti-oxidants also protect against arthritis.

Minerals

Drinking tea provides important minerals such as zinc and folic acid. An eight-ounce cup of tea provides 25% RDA of manganese, a mineral essential for bone growth and body development. Drinking tea hydrates the body and, as a good source of potassium, helps maintain healthy body fluid levels. Fluoride strengthens teeth and bones and can help protect against osteoporosis.

So the next time you need a break, make it a tea break with a warm, soothing cup of anti-oxidants and minerals!

Article Source: http://EzineArticles.com/?expert=Jean_Fisher

5 Tips for Safe and Healthy Exercise

Warm up, cool down, and make sure they're playing it safe.

Exercising is a wonderful way for kids (and adults) to enhance their health and to improve their physical abilities. But exercise always comes with the risk of injury or harmful stress on the body. Here are a few tips to help your child exercise safely:

1. Dress in the proper clothing. If your child is participating in outdoor activities, he should dress for the temperature and humidity. In cold weather, dress your child in layers, so that as his body temperature rises, he can take off one layer at a time. In hot weather, he should wear thin, light-colored clothing. In all weather conditions, don't forget to apply sunscreen. Socks and shoes are important as well. Make sure that your child's shoes are appropriate for his activity, since different shoes serve different purposes. For example, a running shoe absorbs shock differently than a tennis shoe. Your child's socks should be able to absorb moisture from his feet and provide good cushioning.

2. Wear protective gear. According to the National SAFE KIDS Campaign, more than 3 million children experience sports- and recreation-related injuries in the United States each year. Many of these injuries can be prevented with the use of proper equipment. Make sure that your child is wearing all the recommended forms of protective gear for her activity. This may include a helmet, goggles, shin guards, a chest protector, or knee and elbow pads. If you are unsure of what equipment is recommended, ask your pediatrician.

3. Drink fluids. Children should drink a glass of water about 15 minutes before they start exercising. If they're exercising in a warm environment, they should drink a large, lukewarm glass of water every 20 minutes during the activity. Lack of water can cause dehydration. Possible signs of dehydration include nausea and lethargy. If you ignore these signs, the body may go into heat exhaustion or heatstroke.

4. Warm up. Warming up prepares the muscles, tendons, ligaments, joints, and the heart for the exercise that will follow. Children can generally warm up more quickly than adults, simply by running in place and breathing deeply for a few minutes. They should then slowly and gently rehearse the motions of the exercise for a few minutes, gradually building up speed, force, and intensity.

5. Cool down. Cooling down properly is just as important as warming up. Give your child a few minutes to slow down her motions and lessen her intensity before stopping the exercise altogether. Wait until her skin is dry and cool to the touch before taking her into a cold, air-conditioned room, giving her ice-cold drinks, or getting her in the shower.

Sources: National SAFE KIDS Campaign; American Medical Association

Reviewed 2/02 by Jane Forester, MD
The information on this Web site is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child's health.

Credit for reviewing : Jane Forester, MD

Special credit : http://www.parents.com/family-life/fitness/family-fitness/5-tips-for-safe-and-healthy-exercise/

Healthy Hearts

Everyday Heart Health Tips

If you're not convinced about the need to develop an exercise program for your life, you can at least try following some of these tips in your everyday routine. Take advantage of any opportunity for exercise. Try some today.

• Take the stairs instead of an elevator or escalator at school or the mall. Just start with one flight. Soon, you'll be ready for two.


• Park your car at the far end of the parking lot. The short walk to and from the store or school helps your heart.


• If you ride a bus or subway, get off a stop before your destination. Walk the rest of the way.


• If you can, spend a few minutes of your lunch break taking a stroll around the campus grounds. It should help you stay awake after lunch.


• Think of housework as an extra chance to exercise. Vacuuming briskly can be a real workout.


• Mowing the lawn, pulling weeds, and raking leaves are chores that can be done yourself as a chance to exercise.


• If you have a dog, think of the dog as an exercise machine with fur. A brisk walk with the dog is good for both of your hearts. Make it a part of your daily routine.


• If you have a family, schedule an after-dinner walk. Make it quality time.
  

Special credit : http://www.fi.edu/learn/heart/healthy/tips.html

Energy in a Pinch : The Facts on Energy Drinks

With highly suggestive names like Full Throttle, Monster, Red Bull, Rock Star or Amp, it's not surprising that energy drink market has hit a high, especially with teens and the college set. These bottled beverages are available at grocery stores, convenience stores, and even bars. But is the energy hype real? And more importantly, are these drinks safe? This article explores the energy drink phenomenon.

In 2005, energy drinks earned more than three billion dollars in retail sales in the United States alone. This figure is steadily climbing, and with the addition of many new drinks on the market each year, it is not likely to plateau soon. Yet, energy drinks are not quite so new to the world. Researchers point back to 1905 when Scotland produced a type of energy drink called Irn-Bru. Later in the century, Japanese businessmen were known to consume "genki drinks", which were thought to keep them alert during long hours or on the drive home.

In 1997, an Austrian company introduced Red Bull to U.S. consumers. Red Bull is adapted from a Thai drink called Krating Daeng, which is the drink of choice for rickshaw drivers there. Red Bull's infamous ingredient is not from a bull's semen or urine as reputed by urban legend, but rather, an amino acid, taurine, that was first discovered in bulls.

Energy drinks on the market today generally contain caffeine, B vitamins, and herbal ingredients; most contain sugar, but there are some sugar-free energy drinks available now. Look on any energy drink label and you are also likely to find other ingredients such as ginseng, guarana, taurine, maltodextrine, creatine, and ginkgo biloba as well as others. The average energy beverage contains roughly the same amount of caffeine as a cup of brewed coffee. But there are many new drinks on the market that are pushing the caffeine envelope to new heights. Red Bull contains as much caffeine as two cans of Coke or Pepsi. A new product made by Redux Beverages (called Cocaine) has three times the caffeine as a can of Red Bull.

Most people who consume energy drinks believe their energized effects are not hype. Caffeine, a well-known stimulant, does boost alertness and energy in the short term. However, regular and excessive caffeine use can result in headaches, jitteriness, upset stomach, and problems sleeping. People with a sensitivity to caffeine may experience anxiety or palpitations as well. Critics of energy drinks additionally point out the concerns about the combinations of the other ingredients, which have not been studied and worry about their effects on the body, particularly after exercise.

Researchers also warn that people should not confuse energy drinks with sports drinks like Gatorade. Gatorade and the like are made to help people stay hydrated during exercise or sports-related activities and to replace electrolytes and carbohydrates that are lost through sweat. Energy drinks actually promote dehydration due to high levels of caffeine.

In France, Red Bull has been banned for its role in a sports-related death. A young athlete died after drinking four cans of the beverage before playing a basketball game. Red Bull is also banned in Denmark. A British study concluded that the drink should not be consumed by pregnant women, and the U.S. is likely to place some restrictions on energy drink makers in the future.

Another potential problem for these energy drinks is their partnership with alcohol in bars and clubs. Drinks like Red Bull and vodka are favorites with young crowds who claim to like the stimulating effects of the cocktail. The problem, however, is that the energy drink masks the effects of alcohol. People may not feel tired or be aware of how much they are actually drinking, yet the energy drinks do not mask the blood's alcohol level. In fact, caffeine actually stalls the body's ability to metabolize the alcohol. Critics believe alcohol and energy drinks are an unsafe combination.

Nevertheless, if consumers heed advice and forego energy drinks during exercise and while consuming alcohol, they are not likely to experience negative side effects unless they over-indulge in the drinks. For instance, drinking several cans of the drinks over a couple days can lead to caffeine-withdrawal symptoms upon stopping their consumption for a day. Also, at a few bucks per can, energy drinks are not cheap to buy.

When consumed in moderation, energy drinks do appear to provide energy in a pinch. Although not as safe and healthful as an apple or whole-wheat bagel that provide longer-lasting energy, they appear to be on par with a cup of coffee or a can or two of soda. Consumer groups warn the targeted age group for these drinks (the 18 to 30 crowd) not to be swayed by savvy marketing schemes designed to sell these products. The drinks may, indeed, help in a pinch, but are not as healthful as natural food and drink alternatives.

Special credit : http://health.learninginfo.org/energy-drinks.htm

The 29 Healthiest Foods on the Planet (cont.)

Grains, Beans and Nuts

20. QuinoaThe Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. PeanutsThe Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. Yogurt The Power : Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

26. Skim Milk The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!

Seafood

27. Shellfish (Clams, Mussels) The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. SalmonThe Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

Special credit : http://www.bellybytes.com/articles/29foods.shtml

The 29 Healthiest Foods on the Planet (cont.)

Vegetables

11. OnionsThe Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.



12. Artichokes The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!


13. Ginger The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.




15. SpinachThe Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.




16. Bok Choy (Chinese cabbage) The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.



17. Squash (Butternut, Pumpkin, Acorn) The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.


18. Watercress and Arugula The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.



19. GarlicThe Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.



Read final one in next issue !!!!!!


Special credit : http://www.bellybytes.com/articles/29foods.shtml