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We all want to look our best. Healthy skin makes us look younger and makes us feel more beautiful. In addition to the cosmetic benefits of healthy skin there are other health benefits to consider. Our skin was designed to be a protective barrier to keep bacteria, viruses and other contaminants from entering the body. Eating healthy is a great start to keeping your skin healthy but adding vitamins and mineral supplements act as insurance.

Free-radical damage occurs in skin just like every other part of our bodies. Anti-oxidant vitamins, like vitamin A, C and E are essential in warding off this damage. One of the types of free radical damage is the

Anti-oxidant vitamins, like Vitamin A, Vitamin C and Vitamin E are important to healthy skin because it is these vitamins that share in the responsibility of controlling the damage that free radicals, byproducts of energy production within the body and of environmental contaminants, produce. Collagen and elastin, which are fibers that support the skin, are damaged by these free radicals. As these are this damage occurs, wrinkles and a lack of that youthful elasticity begin to take place. Vitamin C is essential in the production of collagen, making it necessary to the look of the skin and its function. Recent studies have even found that the combination of Vitamins C and E can be used to help repair sun-damaged skin.

Small deficiencies of vitamin A can affect skins health and beauty. In addition to its anti-oxidant properties, vitamin A helps eliminate dryness and flakiness to the skin. This dryness makes lines and wrinkles in skin even more apparent than skin that is hydrated.

Vitamin A’s main use though is as a topical treatment for the reduction of lines and wrinkles and it’s been found effective against severe acne. Recent studies have found skin treatments that include the combination of Vitamin A and C can in some cases reverse the damage caused by aging and the sun.

Vitamin B deficiencies can lead to cracking, bleeding and even skin legions. These legions can be dangerous because they can allow bacteria, viruses and other contaminants to enter the body through the skin. Even a little shortage of Vitamin B can leave skin looking scaly and badly textured. Creams made with vitamin B have been found to hydrated skin cells, leaving firmer, healthier looking skin.

If you’re plagued by dark circles under your eyes, vitamin K has been found to help. Some studies claim that creams made up of both Vitamin K and Vitamin A are more effective than those made with Vitamin K, but research is still being done on this combination.

The minerals Selenium, Copper and Zinc have also been found to improve the look and health of skin. Selenium can be used as a topical treatment or a dietary supplement in an effort to prevent skin cancer. While Zinc, copper and the addition of vitamin C work together to keep skin healthy and firm by forming elastin.

Used correctly by following standard guidelines, vitamins and minerals can be a great way to keep skin looking young and healthy. The key is to recognize that these are powerful substances and care should be taken to use the proper dosage. Not following guidelines could result in effects that can result in serious side effects. Used correctly though, vitamins and minerals can be a welcome addition to your beauty regime.

Most people are self conscious about their skin. Everyone wants their skin to look young and healthy, and will go to many lengths to protect our skin from anything in the environment that could harm it. Our skin is the largest organ in, or on, our body. It performs many functions, primarily serving as protections against foreign substances entering out body. It also serves as a transfer point for the release of toxins from our body, and keeps water inside, inside. These are just some of the reasons our skin needs to be protected and cared for. Everyone wants to obtain the flawless skin of today’s models and celebrities, and here are some ways that you can achieve just that.

Tip #1
Many experts say that exfoliating your skin is another great way to attain a beautiful skin. So, try to invest in a good body exfoliant or “loofah”, as it is commonly called, as it is capable of eliminating the dead skin cells from your body. Accordingly, this should be done once or twice a week so to free the skin to breathe. What’s more, exfoliants help to prevent ingrown hair from developing.

However, it is necessary to avoid using any body exfoliant on the skin on the face. The main reason for this precaution is that the facial tissue is more sensitive and finer than those tissues of the body.

Tip#2
Something you might not have considered to be beneficial to your skin, yet is key to maintain a healthy glow is drink lots of water. It is often said that the simplest way to clear and supple skin that is no longer dry is to drink plenty of water. Water has long been considered as the most effective natural treatment or an almost free treatment for any skin condition because of its being alkaline, with pH 7.3. It prevents dehydration which is capable of producing sebum or oil from the sebaceous glands. Your skin needs water in order for it to function best, thus doctors and nutritionists recommend that a daily intake of between 6 to 8 glasses of water per day is highly needed.

Tip#3
To maintain and achieve healthier skin you should also watch your diet. Nutrition plays a vital role in skin health too. Specific foods such as those acidic foods and dairy products are said to be potent in causing an allergic reaction in some people. Also, one of the widely debated topics in the area of nutrition today is chocolates. Some say that chocolate does affect the condition of the skin, while others say it doesn’t. Whatever the result may be, the best recommendation is just to follow a nutritious diet that has a number of fresh fruits and green-leafy veggies, as well as fiber.

There are many positive correlations between love, sex and health. Being so, it has produced many questions…..

Have you wondered if an active sex life can truly alleviate pain? Do sexually active people have fewer colds and bouts of flu? Is it true that married people live longer than single or divorced people? Can an active sex life help prevent disease and illnesses by strengthening our immune system?

I have these answers and more, read on….

An active sex life is both stimulating and rejuvenating to the glandular system. When we make love the pituitary gland, the thyroid gland, the adrenal glands, the prostate and testes in men, and the ovaries in women are thoroughly exercised. The net result is that people in love look and feel better about themselves.

Activation of the sex center in the brain has health effects on other brain centers. Every cell in the body gets this message and is strengthened by it. An active sex life strengthens our immune system. Scientists have compared the nerve endings of happy, loving and sexually-fulfilled people with unhappy and sexually-unfulfilled people.

Apparently, large numbers of immune-system cells were gathered near the nerve endings in the “happy” people. A similar microscopic exam of “unhappy” and depressed persons showed no such gathering of immune-system cells.

Scientists theorized that the nerve endings in the “happy” group were releasing neurotransmitters. These are chemicals, like adrenalin and acetylcholine, that facilitate the transmission of nerve messages.

Scientists concluded that these neurotransmitters could attract, feed, and strengthen the various immune-system cells. During sex, the heart beats twice as fast, pumping blood to the pelvis, breasts, nipples, and surface of the skin, helping get rid of toxins and bringing in nutrients.

We also breath twice as fast, bringing in more oxygen. Muscles are tensed and relaxed, alternatively. Of course, not much good is realized by those who rush through lovemaking in ten minutes or less.

But for those who spend a leisurely hour or two, the benefits can be considerable. You, and you alone can determine the success or failure of your sex and love life; your physical, mental and spiritual health; and almost every other aspect of your life.

Are You Last on the List?

When was the last time taking care of yourself or doing something just for fun made it to the top of your to do list? If your answer is a “long time ago” or “can’t remember” or even “never,” you’re not alone.

From the time we were children, many of us were taught “don’t be selfish” and “think of others.” We may have learned these lessons a little too well. Most of us spend all the hours of our day taking care of others, completing the to-do list, fulfilling obligations, and doing what we “should” do. Taking care of ourselves is last on the list – if it’s on the list at all.

The truth is this doesn’t work! If you ignore your own needs long enough you’re likely to become drained, dissatisfied, exhausted, and maybe even resentful. When you’re not refilling your own personal tank, it becomes increasingly difficult to give to others. Without recharging you won’t have the energy to be your best self at home or in the world.

Put Yourself First

Many of my clients come to me with empty tanks. While they may be searching for what is next in their lives or how to make a difference in the world, they often need to start with self-care. Only after refueling and recharging themselves are they fully ready to create their vision for a deeply satisfying future.

Remember how on an airplane you’re told to put the oxygen mask on yourself first and then help others? In the event of an emergency on the plane, you must be both present and alive to assist and truly be of service to others. You must take care of yourself first. The same is true in all aspects of our lives.

If you want to be a happier person, a better spouse, a great parent . . . if you want to be a good employee, manager or friend . . . if you want to do what you’re called to do, what your purpose in life is . . . whatever it is you want to do with your life, begin with yourself. When you make choices that nourish you and fill you up, you’ll naturally be more generous with your time, energy, and resources. And you’ll be more able to create a life you love. This is healthy selfishness.

Make the Most of Your Self-Care

If this idea makes sense to you your next question might be “What do I do to take care of myself?” There are a lot of “shoulds” in the area of self-care – exercise, eat healthy, meditate. The list can be long. All of these would be good for us, so the question often is “Where to start?”

I recommend a different approach to self-care. To get the most impact and the best refueling from your self-care time, do something that “lights you up;” choose an activity that energizes, delights, soothes, or nurtures you. My clients’ “lights on” activities have included getting a massage, singing karaoke, reading trash magazines, having dinner with friends, practicing yoga, taking a ten minute walk in nature, and planning a vacation to a favorite place. The list is endless and different for each person.

What is it for you? Take a moment to visualize some things you love to do. Perhaps those things you never make time to enjoy. Get these ideas out of your head and onto paper. Better yet, add some of these to the top – yes, the top – of your to-do list. And then do some of them! Notice how your energy increases when you take a little bit of time to do something just for yourself, something that lights you up.

So go ahead- be selfish now and then. Put yourself at the top of your to do list. Healthy selfishness just may be the best thing you can do for yourself, the people around you, and the world.

With warmer weather looming on the horizon in Northern America, many women and men start to simplify and streamline their diets. Gone are the heavy chili dinners and beef stews that fill our bellies in the dead of winter. Enter the salad: cool, fresh, crisp bursts of flavor – but not necessarily a significant caloric savings over a meat and potatoes dinner. The culprit: creamy, oil based dressings. The solution: for most, it’s to take their dressing on the side.

Traditional commerically prepared salad dressings are an easy way to turn a healthy salad into a calorie-dense, fat-laden disaster. Bottled dressings can have anywhere from 8 to 20 grams of fat per serving.

Take your dressing on the side? Never! At least, there’s never a need when you make your own healthy salad dressings.

Of course, you can buy decent commercial low-fat dressings, or even organic dressings but, more often than not, they are loaded with unhealthy elements like sugar and heavy amounts of heart-unhealthy sodium.

It’s hard, however, to beat a homemade dressing!

The key to making delicious healthy dressings at home is to reduce the oils and other fats, and bump up the ingredients that add texture and flavor.

The oil in any salad dressing serves several functions, including providing a “cling” or “binding” factor, so your acidic and other flavorings (such as vinegar and herbs) don’t end up in a puddle at the bottom of the bowl.

Oil also serves to soften and balance the acids so that they’re more pleasing to the pallate.

When thinking of healthier dressings, most people eschew creamy dressings in favor of lighter vinaigrettes. But classic vinaigrettes often use a 3-to-1 or 4-to-1 ratio of fat to acid (for example: olive oil and red wine vinegar). Such a ratio can yield at least 10 grams of fat per tablespoon! And who uses just one tablespoon?

So what constitutes a healthy salad dressing?

Let’s look at oil.

When choosing oils for your dressing, think carefully about flavors. Extra-virgin olive oil is almost always an excellent healthful and flavorful choice. But so are nut oils such as almond, macadamia and hazelnut. Each contributes complex yet subtle flavors that can complement a salad. Olive and nut oils also are rich in healthy monounsaturated fats.

You can reduce the amount of oil, however, in any dressing by approximately 40 percent if the other ingredients that balance the dressing are not too acidic.

A common complaint when reducing the oil content of a dressing recipe is that one often misses the thick texture that oil adds to your recipes. Try adding Dijon mustard as an emulsifier to make up for the reduced oil. Like oil, mustard is thick enough to bind the other ingredients and adds a tangy flavor.

In creamy dressings, the emulsifier often is sour cream or mayonnaise (and sometimes oil, too). Providing a healthy option for these ingredients is an easy fix.

Nonfat yogurt, reduced-fat sour cream, and reduced-fat mayonnaise all make good substitutes. They each have good flavor and produce dressings that hold together and coat vegetables quite well.

Or try buttermilk. Buttermilk is always either nonfat or reduced-fat. Its thick texture and mild, tangy flavor makes it a useful ingredient.

With a little bit of ingenuity and creativity, it is possible to make healthy salad dressings without sacrificing good nutrition by cutting calories, fat and chemicals.

Raw food has become very popular these days and for some very good reasons. I will attend several of them in this article. Raw food is a vegetarian food which is not baked, cooked or heated over 48 Celsius, about 120 Fahrenheit, degrees. Raw food can be categorized into four main groups: vegetables and fruits, sprouts of all kinds, dehydrated breads and fruits, and fermented food with friendly germs. In this article I will discuss how one should start to consume raw food for healthy raw food diet.

It is a known fact that since 1500 BC famous people consumed raw food among them you can find: Leonardo de Vinci, Russo, Hippocrates, Tolstoy, and many more. Today many famous people follow their footsteps and consume raw food as a healthier way of life and maintaining great appearance as a bonus.

Before we start consuming raw food we need to better understand the biggest advantage in eating living food. In one word: Enzymes. When the food is heated over 48 degrees all enzymes died and we loose their blessed work. Enzymes are created by our body to support it in some of the most crucial tasks our body performs. They help in adjusting the food and consume less food but enjoy better feeding. Unlike heavy cooked food which is less nutritious.

One of the most important side affects of consuming raw food is maintaining balanced body weight. This is not the subject of this article but over weight problems are well known: blood pressure, heart disease, etc. We can benefit from the following if we keep in normal weight: improved immunity system, better night sleep, higher energy, and better digestion system, avoid skin disease, less fat in your blood, and live longer.

Another important element is consuming the correct blend of foods without mixing wrong types of foods. It is important to avoid mixing of vegetables and fruits, sweet fruits and sour fruits, fat and fruits. The reason is that every food group is digested by a different enzyme. The mixing could relate to a swollen stomach and unpleasant heavy feeling and an urge to take a nap while you have just eaten and should feel a live and energetic.

I hope that by now you are convinced that consuming raw food could change your life for the better. But how should you start consuming raw food? Here are few quick tips on how should you start to change your diet:
• Instead of taking foods out, start with adding raw foods to your diet.
• Drink only natural squeezed juices. Especially green juice made from celery, cucumber, and green leafs. (Try cucumber, celery, green leafs, some ginger, and ¼ of lemon).
• Start your lunch and dinner with a big salad. Add nuts and seeds.
• Start eating nuts, almonds, and seeds as snacks. Or some fruit.
• Start to remove slowly processed food. At start 20 percent raw and 80 percent not and slowly change the relation.

Please note that in time when you start consuming only raw food your body will start to clean all toxics and it could be accompanied by bad breath, gazes, etc. This is normal and a sign that your body is getting one step closer to a healthy clean state.

Please consult your doctor before performing any change to your diet to make sure your diet fits your medical condition.

Prenatal vitamins are an important source of folate and other vital nutrients during pregnancy. And many women, with the popularity of herbal medicine, take other herbs during pregnancy. Some of these herbs they may have been taking before, for an existing condition. Others, they may take to help cope with some of the physical difficulties that go with pregnancy. The following supplements and food additives should be avoided during pregnancy to avoid potential problems with the health of the baby.

• Quinine – Quinine is found in many drinks like tonic water, and these are popular as a result of their slightly bitter taste. But it was found that one woman who drunk more than 1 liter of tonic water a day whilst she was pregnant had a baby that was suffering withdrawal symptoms when it was born. It had nervous tremors within a day of being born, which disappeared two months later. Germany’s BfR (Federal Institute for Risk Assessment) recommends that pregnant women treat quinine drinks, no matter how small the amount of quinine in them, as a medicinal product, and avoid them as a precaution during pregnancy.
• Ginseng – One of the more than 20 active constituents of ginseng was found by researchers at the Chinese University of the Hong Kong Prince of Wales Hospital to be a possible cause for concern for pregnant women. These researchers were measuring the effect of this active principle on fetal development in rats. And they found that, relating to the dose, rat embryonic development was affected. Higher doses meant a higher level of abnormalities, according to the markers of development their study used.Now, this study was one done on rat embryos, and so may not translate into similar effects on humans. And it only studied the effects of one of ginseng’s active constituents, which was a ginsenoside called Rb1. Ginseng actually has over 20 ginsenosides, and other studies have found that these each have different actions.

  One of the difficulties with studying active constituents in herbal medicine is that the whole herbal extract may have a very different overall effect than a single constituent. This is because of the way active principles both work together and counteract each other. These two aspects, the fact that the study was not done on humans, and does not measure the overall effect of the whole ginseng extract, mean that its results should be treated cautiously. As a safety precaution, at this time it is best to at least avoid ginseng supplements during the first trimester, as the authors of the study suggest, and probably for the whole of the pregnancy. But ginseng should certainly not be branded dangerous as a result of this research as it is only a very preliminary finding in the overall picture, and more points the way as to where further research needs to be done.

• Ginkgo Biloba – Ginkgo biloba is another supplement that is best avoided whilst pregnant. Researchers at Wayne State University in Detroit found one of the constituents of ginkgo biloba in the placenta of women who had taken ginkgo supplements. This particular constituent, an alkaloid called colchicine, can be fatal in high doses, though medicinally, it has great anti-inflammatory effects. Other research has found that cochicine can harm a growing fetus. The potential problem with taking ginkgo supplements regularly whilst pregnant is that colchicine can build up in the womb, like caffeine when taken in excess of the recommended maximum amounts. The researchers did stress that there was no link established in the study between ginkgo and complications in the pregnancy, the study only looked at levels of colchicine in the womb.

Most people think of Pilates as a new form of exercise because of its recent surge of popularity in the fitness and healthcare industry. In reality, Joseph Pilates invented about 80 years ago by.

Pilates was a sickly child with asthma. To help fight his illness and build his strength, he experimented with various mind-body disciplines and later became an accomplished skier, diver, gymnast, and boxer. While in internment during WWI in England, he taught fellow interns his concepts and exercises that he developed over 20 years of self-study and apprenticeship in yoga, Zen, and ancient Greek and Roman physical regimens. During this time, Pilates began devising the system of original floor exercises known today as “Pilates matwork”. Within a few years, he became a nurse to the many internees under care with wartime disease and physical injury. Here, he began devising exercise apparatuses to rehabilitate the patients by taking springs from the beds and rigging them to create spring resistance and “movement” for the bedridden. This “system” formed the foundation for his style of body conditioning used today.

In many ways, Pilates equipment today is not much different than it was back then. The use of spring tension, straps, supports for back, neck and shoulders are the same uses for the equipment today. The nature of the equipment is to both challenge and support the body as it learns to move more efficiently.

With the determination to help others achieve better health, Pilates opened his first studio in New York in 1926 where he used his exercise apparatuses and more than 500 movement therapy exercises to help rehabilitate athletes and dancers. For over 60 years this form of exercise was a well kept secret – but dancers, athletes, physical therapy patients and fitness enthusiasts have relied on this Pilates method to attain and stay in top physical form.

The benefit of Pilates’ movement therapy exercises for women thru pregnancy and post-partum is mostly misunderstood. Simply put, Pilates is a safe and effective approach to exercise for pregnant women to assist with breathing, body alignment and to recover body shape and tone after birth.

Pilates focuses on breathing, which promotes relaxation and helps activate the transversus abdominus. The transversus abdominus is the deepest of the abdominal muscles and is responsible for supporting the lumbar spine and pelvic area at a time when ligaments are lax due to the natural hormone relaxin excreted by the body during the pregnancy and nursing stages. Lateral breathing also inherent in Pilates fitness, which improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester.

Back pain is a common side effect of pregnancy. Unless the abdominal muscles, pelvis and spine are strengthened, problems with the back can occur. Strengthening the transversus abdominus (“abs) through guided Pilates movements will not only improve back pain and postural alignment, but will aid women during labor for a much quicker & safer delivery. Research has shown that activation of the transverses abdominus also activates the pelvic floor, keeping these muscles strong and supple for the birthing process. This can also help with any incontinence that you may experience during and after pregnancy.

The nature of movement in Pilates exercise is low impact and allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. Pilates also involves many stretching and toning exercises that helps to maintain hip flexibility and stamina, which is essential for well-being and preparation for childbirth. These exercises are aided and supported by Pilates apparatuses such as the reformer: a moving carriage on a bed; the wunda chair with springs to create resistance and the trapeze table to hang from. Pilates exercises also can be performed on a mat with small props such as pillows or cushions which supports the head, the magic circle, foam rollers and therabands for extra resistance.

Most exercise modifications happen during the second and third trimester due to the ever-increasing belly. All Pilates movements, at this point are best done seated up right or side lying. However, you can work supine as long as the head is elevated with pillows at 30 degrees above the heart for no longer than 5 minutes, turning to the side for a break. This ensures natural blood flow and oxygen to the A popular exercise among pregnant Pilates enthusiasts is legwork on the wunda chair. It involves sitting on a small stool with springs attached to a lever and pushing the lever down with your feet. This Pilates movement provides conditioning for the legs and activation of the abdominal muscles, which stabilize the pelvis.

Remember it’s very important that your Pilates instructor is certified and has experience in working with pregnant women.

Experts say many communities across the nation are becoming less healthy, a dangerous trend that can harm children’s health.

Often, these problems exist because the way communities are designed can have serious health consequences, especially for children and families.

For example, in urban areas, lack of sidewalks, safe spaces to play, and access to fresh foods contribute to increases in childhood obesity. In communities all across the country, children are exposed to preventable toxins at home, at school and outdoors that can cause serious diseases.

Many children, especially those living in low-income communities, do not have a nearby doctor or pharmacy to provide them with the health care they need.

Fortunately, there are things communities across the nation are doing to improve children’s health. For instance, in MacArthur Park, one of the poorest neighborhoods in Los Angeles, the community came together to create a free health clinic and new affordable housing. An abandoned minimall was transformed into a new charter school that offers health and recreation programs for families in the community.

Delaware County, Ohio-the fastest growing county in the state-offers another example of what people working together can accomplish. Unchecked growth had begun to impact residents’ health when the community launched a rigorous assessment to identify areas for improvement. As a result, more parks are being built and community programs were created to encourage families and children to be more active.

Is your neighborhood healthy for children? Five questions to ask:

1. Is my family’s house free of harmful levels of mold, lead and other kinds of toxic substances?

2. Is there a safe playground nearby where my children can play?

3. Is there a grocery store in my community that offers fresh meat, fruits and vegetables?

4. Is there a health clinic or pharmacy in my neighborhood?

5. Is the air in my neighborhood clean and safe for my kids to breathe?

Sweet treats for kids that are also healthy can be hard to come by, healthy treats that the kids actually like even harder. This recipe has been tried and tested by a part of the blogging community all around the world and as far as I can tell has been universally a hit with kids and parents alike. The muffins are moist and keep for a few days, have a good crust and flavour and get devoured as soon as they have cooled down enough to eat. Mums like them because the yoghurt and oatmeal ingredients spell Nutrition with a capital N, kids like them because they taste good and they didn’t actually see you putting that healthy stuff in, when you were baking them. If your kids are picky and recoil in horror from such things as plain yoghurt and oats, present them with the baked muffins without telling them what’s in them!

You can experiment with your own flavours. I used banana and cinnamon for mine, as that was what I had in the house and because my kids pick raisins out of any baking, leaving a trail of crumbs around the house, or a heap of raisins and crumbs for me to eat in Hoovermum mode. I’d like to try with nuts too, but again only one child likes nuts so the same thing would happen…I do believe that chocolate chips would go down well though, if only I had some in the house!

Yoghurt and Oat Muffin Recipe

1 cup unsweetened plain yoghurt
1 cup rolled oats
1 egg
½ cup vegetable oil
½ cup sugar
1 ¼ cups self-raising flour
1 ripe banana mashed
½ teaspoon cinnamon

Alternative flavour combinations:
instead of the banana and cinnamon try adding
1 teaspoon vanilla extract and ½ cup chocolate chips or
½ cup mixed nuts and raisins
or make up your own variation with whatever berries and fruits are in season.

Mix together the yoghurt and oats and leave them to soak in the fridge for half and hour. After they have soaked, beat in the egg, sugar and the oil, and fold in the flour with ingredients for whichever flavour combination you have decided on.

Spoon the mixture into a greased muffin tray. You will get either 12 large muffins or 24 small ones. If you are baking them for lunch boxes it is a good idea to line the tins with paper muffin cases. Bake at 200C / 400F for 15 to 20 minutes, until the top is springy to the touch and golden brown.

Small muffins are excellent for school lunch boxes if there are any left over. They also solve that eternal dilemma of contributions to those school bake sales and class events when teachers ask for healthy foods only, but your child wants to take something delicious – if you tell the teacher what’s in the muffins they’re sure to count them as healthy, just use raisins and nuts rather than chocolate chips in this case!

The refrigerated dairy aisles of the grocery store are full of convenient, tasty, healthy foods-whether you’re looking for thirst-quenching drinks, terrific meals and accompaniments or nutritious snacks.

Here are some ideas for nutritious anytime snacks:

• Cheese Kabob-Alternate slices of apples and cheddar cheese on skewers.

• Tropical Smoothie-Blend orange juice, frozen strawberries and vanilla yogurt.

• Morning Wake-up-Mix cup of skim milk with teaspoon of instant coffee and sweetened cocoa.

• Granola Delight-Layer granola and fresh fruit with favorite yogurt flavor.

• Ultimate Easy Snack-Keep the fridge full of individually packaged yogurts, jello, cheese sticks, vegetable dips and more for anytime, anywhere snacking.

While any time of year can be a great time to visit the Cool Aisles of the store, June is officially Dairy Month, sponsored by the National Frozen & Refrigerated Foods Association (NFRA). That means you can find special prices and promotions on many tasty cool favorites.

Here is a breakfast, lunch or dinner entrée that’s easy to make, with key ingredients from the dairy aisle:

Vegetable Cheddar Quiche

1 cup chopped red, green or yellow bell peppers

3/4 cup sliced mushrooms

1/4 cup chopped onion

1 cup refrigerated egg substitute

1 cup refrigerated non-dairy creamer

1/4 tsp salt

1/8 tsp pepper

1 oz shredded Cheddar Cheese

Heat 10″ skillet; spray generously with nonstick cooking spray; sauté peppers, mushrooms and onions until tender-crisp. Combine egg substitute, creamer, salt and pepper; pour into skillet, cover and cook over medium-low heat until set, approx. 8-10 minutes. Sprinkle quiche with cheese and replace cover until cheese is melted. Remove from heat and let set for two minutes. Serves 4.

Anyone concerned with getting fit, staying fit, or fitness in general is usually looking for ways to eat more healthfully. Chicken breasts are one of the most diet friendly lean protein sources you can find and they do taste pretty good. Lean protein sources are extremely important for all fitness enthusiasts. Lean protein builds muscle and helps to burn fat. Here’s a low fat healthy chicken recipe that you can vary to suit your mood.

Andy’s Famous Chicken

3lbs. package of boneless, skinless chicken breasts – still frozen
1 12oz. bottle of fat free salad dressing or Lawry’s marinade
1 11 x 14 baking pan

Preheat oven to 400 degrees. Place frozen chicken breasts in the baking pan. Pour dressing or marinade over frozen chicken. Bake chicken at 400 degrees for about 1 to 1 1/2 hours or until chicken is lightly browned on top.

That’s it! That’s the whole healthy low fat chicken recipe. This chicken recipe is dead easy and especially wonderful when you want a nice dinner but you have piles of chores left to do and don’t want to be chained to the stove all evening. Serve Andy’s Famous Chicken with side dishes such as steamed veggies and brown rice or other whole grains and you have a fast, healthy meal that actually tastes good.

This healthy low fat chicken recipe is particularly good with fat free Italian dressing. Any fat free or low fat salad dressing may be used to maximize the flavor variations that are possible with this dish. Another good choice would be any flavor Lawry’s marinade since that brand tends to be lower in fat and calories.

For those folks who are not quite so fitness oriented, regular botled dressing can be used and the resulting dish will be just as tasty. Another easy way to go would be canned or bottled curry sauce. It makes a great spicy dish. Andy’s Famous Chicken is a great recipe for week night dinners and would also be nice enough to serve company.

Peaches are known to have originated from China and later on, found their way to other parts of the world. Peaches are a great source of carbohydrates, protein, dietary fiber, vitamin C and vitamin A. Having peach in your daily diet fights deadly diseases like cancer. It has good amount of boron which encourages the estrogen level in postmenopausal women, which is great boon for women. It also stimulates your brain and prevents the chances of osteoporosis. It is also known to lower your blood pressure.

Peaches are very useful for digestion due to its alkaline content so you can say goodbye to all our stomach problems. It is a good source of dietary fiber which works superbly for constipation problems. It helps to prevent hemorrhoids which can give lot of trouble. It helps to recharge your immune system which can prevent many diseases including shingles. If you have trouble with your heart, this fruit helps to put a stop to the heart strokes. You can also avoid any constipation problem by having this fruit. It is rich in potassium, sodium and calcium which can provide a good complexion. With 88 per cent water content it is known to be thirst-quencher.

It is a great way to clean your kidney and bladder due to its laxative properties. It can perk and energize you if you have good amount of peaches. Can you believe there more than 200 varieties of peaches and more than 175 varieties of nectarines. It also contains good amount of carbohydrates which has the ever essential phytonutrients (plant-based nutrients), anti-oxidants and carotenoids. The presence of carotenoids means, it would be very useful for your eyes. Lutein and zeaxanthin filter present in peaches protects your eyes from scotching heat. It also protects your eyes from other disorders related to your age like macular degeneration and cataracts. The anti-oxidants and nectarines helps you fight diseases which are related to aging.

Home Remedies

Eating peach along with its skin before going to bed, would help you with your constipation problems.

Dried peaches are rich in iron and are very useful for anemia.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

We all want what is best for our children. In my case, it has been very important to me right from the beginning that my son live a healthy lifestyle. I didn’t exactly know back when he was first born what all that would entail, but I have learned three essential rules that I believe promote healthy living for the whole family.

*Eat a nutritional and well-balanced diet.
Before my son was able to eat “real” food, I never put much thought into the quality of food I was eating and/or preparing for our meals. Once he was able to join us for meal time and ask/beg for food, I realized very quickly that the food I provided for us ALL had to be healthy. I could no longer feed him the “good stuff” while my husband and I inhaled a greasy pizza. He wanted to eat what Mommy and Daddy were eating so things had to change – FAST!

This wasn’t as difficult as I had expected. I simply sat down and made a list of the foods I wanted him to eat based on their nutritional content – this included lots of fresh fruits and vegetables, and very little processed and sugary foods. The next time I went to the grocery store I stuck to that list. Whenever I had the urge to throw in a box of cookies or potato chips I just asked myself, “Is this something I want my son eating?” Most of the time the answer was “NO” so I would keep on walking by. I’m happy to say that my son eats a very healthy diet. Instead of begging for candy or chips, he begs for bananas, grapes, and blueberries…SERIOUSLY! The bonus to all this is that my husband and I are eating healthier and feel great. Being a good example for our son has benefited us as well!

*Get moving. As with everything I’m discussing here, it’s all about being a good example for our kids. They so much want to be just like us, that they will do EXACTLY what we do, whether it’s good or bad. If we show our kids from a young age that exercise is fun and worthwhile, they will enjoy it as well. My son is now two years old and loves to dance, chase bubbles, run with his dogs, and go for walks. These are things he already enjoys doing and when we do them together, we both get a great workout!

*Drink plenty of water. Some parents probably think I’m crazy but my son is over two years old and has probably only had juice 4 or 5 times. He went directly from breastfeeding to milk and water. Occasionally I will give him some watered down orange juice because, of course, he sees Mommy drinking it and wants to be just like me. But in general he only drinks water. He doesn’t beg for soda because he doesn’t know what he’s missing and that is fine with me! Plus, he sees Mommy and Daddy drinking water all day long so he knows it’s the “cool” thing to do.

The most important thing I’ve learned in these 2 short years is how impressionable children are. They want nothing more than to be just like us. It’s quite an honor, actually. But also a great responsibility. I believe that by following these three simple rules my entire family will be healthier and most importantly, my son will grow up having already developed healthy living habits. I hope you find these tips helpful and I wish you and your family very healthy living!

If you are like most people, you buy footwear when it is on sale. Even if the size is a little too big or a little too small, the shoe is worth buying because you are getting it for a reduced price. But after you wear them a few times, you may notice that your feet hurt after a long day. You may also experience skin irritation, blisters, painful bumps, and other foot problems. Wearing shoes that don’t fit properly can also cause you to have back pain and posture issues. In order to correct these problems, you will have to buy new shoes or find insoles that will give your feet more support.

Dr. Leonards has a wide variety of products that will help you stay healthy and active during the day. These products include insoles, exercise equipment, pain relief treatments, and much more. If you are experiencing other pain on your body, you should order a catalog to find products that may help. Instead of paying a chiropractor to try to realign your back, you will be able to save money by buying footwear that will correct these problems automatically. Chiropractors do not always have all the answers. Many times, it is how to walk and how you sit in a chair that will determine whether you will have back problems or not.

Proper diet and exercise will also contribute to overall good health. Visiting a health store will allow you to find natural solutions to your aches and pains. There are many products to choose from that will help you feel better everyday. Products from Dr. Leonards can help you with arthritis pain, back pain, and other problems by offering a discount health product for each of these issues. Once you incorporate these natural supplements and other remedies into your daily routine, you will have more energy and be more productive during the day.

A health care catalog is another way to see what is available if you cannot get to a health store. Dr. Leonards has a catalog that is filled with remedies that will improve your physical and mental health. Catalogs can be ordered easily and are convenient to use. Whether you are looking for back pain medication or a way to improve your memory, there are natural remedies for all of your health problems.

Staying healthy and active means that you will have to do your part to eat a sensible diet, get enough exercise, and buy footwear that fits properly. Since you balance your body weight using your feet and your calve muscles, having shoes that will absorb shock as you walk and support your muscles is very important. When shopping for shoes, make sure they fit properly and have enough padding. Even though they may not be on sale, they will still be worth it to you.

If you’re seriously interested in knowing about acne, you need to think beyond the basics. This informative article takes a closer look at things you need to know about acne.

This information is simple. Make certain you don’t let important acne information slip by you.

I am sure that every one of you is familiar with acne. Almost all of us got this skin disorder, right? Well, technically known as acne vulgaris, this skin disorder affects millions of people from different walks of life, annually. Studies have found out that most of the adolescents are the usual target of this disease, although infants and adults are also affected. It is even found out that about 80 percent of the teenagers develop acne, particularly for women.

What is acne?

According to certain studies, acne varies from quite mild to tremendously severe. It typically forms when the lining of the skin duct as well as the sebaceous glands start to work overtime. With the onset of acne, the lining of the duct actually shed cells which are then transported away to the shell of the skin by the sebum. Once the duct is blocked, it is when the sebum and cells start to amass, forming a plug known as comedo.

Once the plug stays below the plane of the skin, whiteheads or “closed comedo” occurs. If the plug boosts and pops out of the skin duct, it is called “open comedo” or blackhead since the top is dark. As you may know, this is not absolutely dirt, thus it will not wash away.

There are a lot of factors that contribute to the formation of acne, but in terms of its real cause, no one is actually certain as to what exactly causes acne to develop or why it starts in adolescence. However, factor like hereditary top the list. It has long been deemed as the most important factor that plays a large role in the acne’s development. As what most people believe, if a member of your family had acne, there is a great possibility that you will have acne too.

Although acne is very prevalent among teenagers, acne should not control your life. There are a lot of ways to fight acne, and one of those is maintaining a healthy lifestyle.

Healthy Lifestyle Changes

Experts have said that when treating a person for acne, the only way to obtain results from effective treatments is through various healthy lifestyle changes. When I say “healthy lifestyle changes”, it includes the way you eat, sleep, work, play, etc. As much as possible, you should try to focus on all areas that need changing. This is very important in order for a sustained effort to be completed. If your goal is to treat your bothering acne, then try to treat your whole self as many ways as possible.

Overcoming Stress

One of the most common dilemmas that face people is stress. Stress that is not normal. So what happens when the body gets too stressed out? Experts have found out that in this case, the adrenal cortex converts adrenal androgens to the hormone testosterone in both men and women, which in turn results in overactive sebaceous glands. As found out, the ovaries of women are capable of producing 25 percent of the testosterone, while 75 percent of the hormone comes from the adrenal androgens.

When the body of both male and female is stressed, more adrenal androgen is released, causing a double amount of testosterone. It is this doubling effect that causes the T zone of the face to be oily, while other areas are still dry from dehydration. Also note that adult acne is sometimes the by-product of stress and dehydration. And, water and estrogen are the factors that calm the body’s stress alarm system.

Now you can be a confident expert on acne. OK, maybe not an expert. But you should have something to bring to the table next time you join a discussion on acne.

Online diet programs are the most convenient way to manage your new weight loss resolution. Online weight loss programs can be a tool in your arsenal
to help you achieve the lifestyle changes required for a lean, fit, life. They can be the least expensive options and you can combine their plan with
your healthy grocery bargains. Online diet programs are one of the most advantageous ways to control and set diet programs, as they are easy to access and do not take much time.

There are many reasons why programs like Medifast, ediets or weight watchers can help a person achieve a lifestyle change and so successfully.
Even if only subscribing for a quarter, it is a great way to educate yourself on nutrition and a weight-maintaing lifestyle. Most importantly,
help you get you out of the yo-yo dieting cycle by finding the weight loss plan that fits into your lifestyle. This means that your lifestyle does
not become one of denial, but of enjoyment. For those who don’t learn the right foods to consume, they may find the weight coming off, but a healthy
lifestyle will still elude them. As in other diets, an active lifestyle is necessary, as well as an understanding of the proper balance between
calorie intake and metabolism.

If exercise won’t be taking as prominent a role any of the diets offered on the programs are good choice. The benefits are: Personalized online meal plan Weekly shopping list Private and convenient access to your plan 24-7 Professional nutrition advice customize fitness program. The programs are more about what one can eat and not about what one cannot eat and making better choices from what one is already eating.

If pounds lost is the motivation and you successfully reach your goal, you lose more than just the weight — you also lose your motivation.It is important to remember that successful weight loss should combine exercise with a diet plan, but fad and quick loss diets are not the answer. A consistent fitness, nutrition, and goal setting program was a key to my personal and professional success.

There is no doubt that support and motivation are huge factors in successful weight loss. To realize long-term success with your weight loss efforts, you need to realize that dieting simply isn’t enough to keep the weight off for the rest of your life. Learning the proper habits, which are essential for long-term success, takes a back seat to short-term weight loss goals.

It’s every couple’s dream to start building a family of their own by having a healthy baby. Pregnancy appears to be a natural expectation from any healthy couple but in a world where lifestyles are always on the go, planning is necessary to make sure that everything goes well.
Being a party animal, getting by on a little sleep, too much alcohol and cigars – all these will have to take a back seat in order to accommodate the beginning of a new life.
Several months prior to conception, both the man and the woman should make sure they are practicing a healthy lifestyle to keep their body in a good condition. This can help minimize risk factors that can hurt the baby or the future parents.
Sometimes, it only takes a healthy lifestyle change to boost the chances of pregnancy especially those who are having problems with infertility and other medical conditions.
The first two to four weeks of pregnancy is very critical. During this time, a tiny placenta and embryo are already attached to the uterine wall. The baby’s development can be greatly affected by the following health and lifestyle issues:
· Serious birth defect called spina bifida is a condition characterized by a baby born with a spine that is not closed. To help prevent this condition, many food items, such as bread, bagels and breakfast cereal, are fortified with folic acid which is effective in reducing the risk of this birth defect.
· Alcohol is associated to premature delivery, mental retardation, birth defects and low-birth-weight babies.
· Smoking can cause conception difficulties and may increase the risk of preterm labor and low birth weight.
· Pregnant women should consult their physicians before taking any over-the-counter and prescription drugs due to the health risk it may cause to the unborn. Non-Steroidal Anti-inflammatory Drugs (NSAIDs) such as aspirin, aspirin compounds and ibuprofen can cause a decrease in the amount of amniotic fluid and cause closure of the ductus arteriosa, an important blood vessel in the baby.
· Cocaine use is detrimental and life-threatening to both mother and baby.
· Pregnant women who have periodontal infections and gum disease can increase the risk of pre-term delivery up to eightfold. Babies born to mothers with these infections are twice as likely to be admitted to a neonatal intensive care unit, and three times more likely to need hospitalization beyond seven days.
According to Michael Greene, MD, Director of Obstetrics at Massachusetts General Hospital in Boston, obesity is an especially critical issue for women of childbearing age. “Obesity is associated with many complications, because it greatly increases a woman’s risk of developing high blood sugar and diabetes—either before they get pregnant or during their pregnancy,” adds Greene.
The unborn is placed at high risk for a variety of congenital malformations, including defects of the brain and spinal cord brought about by the mother’s obesity and diabetes. The babies are likely to grow large in size making it difficult to have normal delivery and may require ceasarean section.
Depression can also affect pregnancy. Women who get depressed when during pregnancy tend to smoke, drink alcohol or use illegal drugs which are harmful to the baby. Difficulty bonding with the baby and postpartum depression may also occur which is usual in women with a history of depressive illness. The cortisol hormone that the body releases during times of stress seems to make conception more difficult. However, exercise and getting plenty of sleep can help reduce stress.
Women are adviced to see either a doctor or midwife at least 3 months before getting pregnant for pre-conception counseling. This will help women learn about what steps to take to ensure a healthy pregnancy. Keeping a healthy lifestyle over the years can translate into a healthy pregnancy especially when it’s past the prime of fertility years.

Raising and keeping your children healthy is not an undemanding job. Colds, flu and other contagious diseases more often increase with lightning speed and children tend to be the most vulnerable. Different from adults, young children may not have been exposed to many common germs. Their immune systems may not have had the chance to develop resistance to infection.

TV commercials try to sway kids to choose fast foods, high-fat snacks, high-sugar drinks and cereals. This type of diet cannot keep your children healthy. To the contrary, it actually curbs the immune system and amplifies the risk of disease. The accustomed modern diet is also largely responsible for the recent epidemic of childhood obesity. You’ve seen the headlines saying that more than half of American adults are obese. Turns out the problem isn’t confined to adults. More and more children are overweight, too. Fortunately, the trend doesn’t have to continue.

Children who are overweight are likely to become overweight adults. They may develop type 2 diabetes, high blood pressure, heart diseases and other illnesses that can follow them into adulthood. Overweight children can also suffer from stress, sadness and low self-esteem.

Eating well and being physically active are keys to your child’s well-being. The fusion of a healthy diet and regular exercise will not only help to keep them well when they’re young, but will also develop their resistance to disease and screen them later in life.

Enforce regular sleep to your children. Irregular sleep diminishes activity of natural killer cells, a key immune function. Parents should help their children plan schedules that permit eight to ten hours of sleep per night.
Daytime relaxation can produce important health benefits to children of any age.. A period of quiet, focused relaxation each day relieves anxiety, improves nighttime sleep and stimulates immune function.

Benefits of Goji Juice

The Goji berry can only be found in the most remote regions of Western Asia and have been celebrated throughout time. There are countless Asian legends demonstrating the wonders of Goji and the overall health benefits enjoyed by those who incorporate it as part of a healthy lifestyle. One such legend recounts the amazing account of Li Qing Yuen, a Chinese man born in 1678. Li Qing Yuen consumed a daily helping of soup made from the nutrient packed Goji berries and reportedly lived to the astonishing age of 252 years! The legend of Li Qing Yuen and the Goji Berry remain an important part of Asian culture to this day.

In an important study, goji’s master molecule polysaccharides were discovered to reduce body weight by enhancing the conversion of food into energy instead of fat. Goji has enjoyed long use throughout Asia in the natural treatment of insomnia. As a wholesome food, it has none of the dangers associated with sleeping pills.

One of the most beneficial uses of goji is its ability to strengthen the immune system to protect your child against disease. In traditional Asian medicine, the goji berry is renowned as an adaptogen, meaning that it has a rare ability to help your child to adapt to adverse conditions. In dozens of laboratory and clinical studies, goji has been shown to boost immune function. With daily use, it supports the body’s own processes to maintain peak health and prevent development of disease.

Goji berries contain up to 21 trace minerals (The main ones being zinc, iron, copper, calcium, germanium, selenium, and phosphorus). Goji berries are the richest source of carotenoids, including beta-carotene (more beta carotene than carrots), of all known foods or plants on earth! They contain 500 times the amount of vitamin C, by weight, of oranges making them second only to camu camu berries as the richest vitamin C source on earth. Goji berries also contain vitamins B1, B2, B6, and vitamin E.

Mature fruits contain about 11 mg of iron per 100 grams, beta-sisterol (an anti-inflammatory agent), linoleic acid (a fatty acid), sesquiterpenoids (cyperone, solavetivone), tetraterpenoids (zeaxanthin, physalin), and betaine (0.1%).

Goji berries contain 22 Polysaccharides, with 4 types of polysaccharides which fortify the immune system that are unique to the Goji, they can’t be found anywhere else on the planet! These 4 Master Molecules create their own SPECTRAL SIGNATURE. One polysaccharide found in this fruit has been found to be a powerful secretagogue (a substance that stimulates the secretion of rejuvenative human growth hormone by the pituitary gland).

Goji berries have been traditionally regarded as a longevity, strength building, and sexual potency food of the highest order. In several study groups with elderly people, the results showed that all the patients’ spirit and optimism increased significantly, appetite improved in 95% of the patients, 95% of the patients slept better, and 35% of the patients partially recovered their sexual function.

One of the most beneficial uses of goji is its ability to strengthen the immune system to protect your child against disease. In traditional Asian medicine, the goji berry is renowned as an adaptogen, meaning that it has a rare ability to help your child to adapt to adverse conditions. In dozens of laboratory and clinical studies, goji has been shown to boost immune function. With daily use, it supports the body’s own processes to maintain peak health and prevent development of disease.

It seems that we’re invited to a party or family get-together every other night in the weeks before the Holidays. Unfortunately most of the dishes that are brought to those events are not exactly healthy. We all tend to overindulge during the holiday season, tempted by all the unhealthy treats around. But to be honest with you, I get tired of all the rich and fattening food rather quickly and welcome a healthy fresh alternative. This is your year to shine with that healthy dish the next time you are asked to bring something to a holiday party. Here are a few ideas to get you started.

1. Veggies and Dip

Just cut up some fresh veggies. Good choices are celery, broccoli, cauliflower and cucumber. Add some baby carrots and grape tomatoes. Serve it with a low fat ranch dip and you’re good to go.

2. Fruits and Dip
Serve some fruit that’s in season in bite size chunks with a side of low fat vanilla yogurt. Wash some strawberries, peel and cut up some apples, pears, cantaloupe and even some fresh pineapple for a sweet treat that’s actually good for you.

3. Cheese and Crackers

Make a platter of several low fat cheeses and get a box of whole-wheat crackers. To make it even more fun, use some holiday cookie cutters and cut shapes out of the cheese. Just arrange everything on a platter and take it to the party.

4. Bring A Salad

A salad of mixed greens with some other veggies mixed in always makes for a great side dish and will go with any other foods that are served. Start with some basic mixed greens, preferably dark greens. I like to mix baby spinach with some other dark greens. Dice up some red and yellow peppers for color and some slices of cucumber for crunchy texture. Top it off with some grape tomatoes and you will have a colorful and yummy salad. I like to bring several ready-made low fat dressings form the grocery store to serve with the salad.

Go ahead; give one of these ideas a try. You’ll be surprised how well received your healthy dish will be. Plus you’ll know there will be at least one dish at the party you can fill up on that is actually good for you and your health.

Happy Holidays!

Healthy heart awareness is coming up in February. Do you really know if you have a healthy heart? How do we know? We only know after something happens. We always think it can’t happen to us.

Having a healthy body gives you a healthy heart. So here are some tips to keep your body healthy.

1. You need to take a really good vitamin. What does that mean? Expensive? No. I mean a vitamin that does dissolve in your body so your body benefits the vitamins in it. I only know of one vitamin that is fructose compounded that benefits our bodies by absorbing 95% of the vitamins, instead of just passing through our bodies.

What is fructose compounding? Fructose is a natural fruit sugar your cells crave and it is easily absorbed in the bloodstream. This process is designed to pre-bind a fructose molecule to a mineral so the mineral won’t bind with nutrients in the digestive system. The fructose compounded mineral are designed to be absorbed more easily into the bloodstream and delivered to your cells and thus to your tissues, organs and the rest of your body. Thus making you body healthy.

2. Exercise – You need to keep your body moving. We are suppose to walk at least 10,000 steps a day. The best way to monitor that is to have a walking monitor that can be clipped to your belt or pants. Then keep track of how many steps you take and then if they are aerobic. Which will get you heart pumping. When you get your heart pumping you are getting your body moving and getting your body in better shape all around.

3. Food – We need to eat more vegetables and less processed foods. We need to get back to making dinners instead of using processed foods that are easy and quick. I fall into that category. I’m in the process of retraining myself in making better choices for my family. Life is busy and it’s just easier to use pre-made meals. Tip: On Sunday make it family cooking day. Get everyone in the kitchen and make 5 dinners for the week. Put in the freeze when cooled. Then during the week pull out dinner from the freezer and leave in fridge to thaw while at work. It is something to get used to but it makes Sundays very memorable.

These are simple changes but they could save you or someone you love from something very serious. It only takes a few good changes and you can have a better healthier life.

There a number of different specific hair vitamins and minerals that can play a major role in helping a person have a healthy head of hair. If a person does not have sufficient hair vitamins then the deficiencies can lead to thinning hair or even total baldness in the most severe cases. The fact is that the state of a person’s hair reflects the overall condition of their body. Extra hair vitamins are likely to be needed if a person is generally unwell or is undernourished as their hair will show damage too and may even stop growing.

Some of the most important hair vitamins that a person needs to have healthy hair include B6, biotin, inositol and folic acid. The best way to ensure that a person receives enough of these essential hair vitamins are for them to be taken as vitamin supplements. It is not just hair vitamins that are necessary for healthy hair though as there are a number of minerals that are essential, including magnesium, sulphur, silica and zinc.

The most essential hair vitamin is vitamin a but the best form of this is to include in the diet is beta-carotene. This is because the hair vitamin A can be toxic if consumed in large quantities but beta-carotene has no such problems and is converted by the body into vitamin A that can be used to promote healthy hair. Of course, vitamin A is not just a hair vitamin, it is also needed for a number of other functions including normal growth of bones, skin, nails and the protective sheath surrounding nerve fibres.

Protein is another essential hair vitamin. This is because hair itself is essentially protein. The amount of this hair vitamin that a person consumes in their diet can affect the hair directly. If a lot of protein is included in a person’s diet then this hair vitamin will lead to improved hair growth and a far fuller head of hair. However, a person who has a diet that is lacking in this hair vitamin will suffer from thinning hair and slow hair growth.

Of course, it is not just hair vitamins and minerals that are needed to ensure that a person has healthy, strong hair. There are a number of researchers who have found that there are direct links between the overall health of a person and the condition of their hair. If a person is under a lot of stress or suffers from a lack of sleep then their hair is also likely to suffer and it is likely that their diet will not provide enough hair vitamins to counter these effects. Hair vitamin and mineral supplements can be the solution to weak and damaged hair.

Why go to the extent of all those medical costs when you can do it cheaper and safer the natural way. For the first time in the history of mankind
it is now possible to stop or slow the progression of hair loss and to replace lost hair through surgery with completely natural results. We have discovered an all-natural herbal hair loss product called Provillus. In addition to helping with scalp hair regrowth, these natural treatments often have other health benefits as well.

Hair thinning is emotionally stressful for most of the 43 million women over age 18 who experience it. Hair thinning is usually triggered by a
combination of hormonal activity and genetics, which together cause the hair follicles in the scalp to shrink. Hair loss is probably the last
thing that you expected saw palmetto to be associated with, but as of late there have been many treatments out there that have been designed to
alleviate the symptoms of hair loss and help re grow hair and this is just one of them. Provillus is the best option we have seen for scalp hair
regrowth. However, with hair loss in women the hair thins in a very diffuse manner; female hair loss is evenly distributed over the scalp.

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Provillus for Women promotes hair follicle growth, thereby supporting hair re-growth. It keeps the hair healthy and full-bodied by supplying adequate nutrients. Unlike many of the hair loss products available today, provillus is entirely natural and free from chemicals that can harm your hair. It is far cheaper than the alternatives and it offers a 6 month money back guarantee.

For most women and some men primping and preening their hair is a daily Olympic event that may or may not win them any medals for the way they look. In fact from bed head to hat head, most of us tress obsessed are prone to bad hair… probably because most of us suffer from bad hair hygiene.

Want healthier, shinier, sexier hair? Don’t despair, instead, “do what you’re told, and not what you do”:

Shower Power:

1. Go Au Natural: Most store bought shampoos contain astringent cleaners, which can be damaging to hair, note professionals. However, using products made from natural ingredients are less likely to rob your locks of essential oils and nutrients.

2. Get Familiar With Product Protocol: Make your product work for you. According to experts, the best benefits are achieved by emulsifying shampoo or conditioner in your hands, prior to applying. Massage into roots, crown, then lastly, down sides of shaft (hair shaft, that is).

3.Less Is More: While washing hair daily may make you feel like it’s squeaky clean, but in reality, daily cleaning can be damaging and drying. Instead wash hair every other day or two to three times per week. On “off days”, rinse with water and apply conditioner as needed, mainly at the ends.

4. Go Deep: Heat and color treated tresses need to be deep conditioned at least once a week. If hair is extremely damaged, experts recommend a concentrated hair mask in place of daily conditioner (for use from midshaft down).

Styling Suggestions:

1. Avoid Burnout: Many modern dryers are efficient at speeding up the drying process, but experts note that they were designed to be held high above the hair (preferable by a stylist) and to be circulated around a lot, so as to avoid overheating and damage. To avoid dryer burnout, experts recommend removing the nozzle and point your dryer downward. And, they suggest treating damp hair with a heat-protectant spray prior to drying.

2. Go With The Flow (Of Your Hair): Use fingers when styling your hair until it is about 80 percent dry, then pull out the brush. And, don’t try to fight its natural tendencies.

3. Let It Breath: While many de-frizz or anti-frizz silicone based products help keep strands smooth and sexy, experts suggest applying them AFTER heat styling (for best results). Otherwise, they note they can have a “shrink wrap” effect, depleting your mane of moisture.

4. Brush Up On The Type Of Brush Your Using: According to experts, the best brushes are those with natural (boar) bristles, because they disperse your scalp’s natural oils and keep them well greased.

Feeding Your Follicles:

1. Nourish Your Roots With An Adequate Diet: The best follicle fuel is found in omega-3 fatty acids, according to the experts. So, dive into some cold-water fish such as salmon and tuna and don’t forget the protein (found in nuts and cheese).

Salon Suggestions:

1. Time Your Touch-Ups: Frequent color touch-ups according to the experts, can be beneficial in not only covering up the damage time has done, but also in preventing chemical damage, especially since keeping up with color means only roots will need a quick fix and stylists won’t have to leave color on that long.

2. Protect Yourself (from color-fade): Professionals suggest ensuring color lasts by refraining from shampooing for 72 hours, using only color safe products. However, if you need a shower to style your hair only wet your hair and apply conditioner.

Salon Secrets:

A quick fix for frayed ends is simply applying a leave in treatment then giving them a blast of “fresh” air with a dryer.

Guilt is the feeling that results when you tell yourself that you have done something wrong.

HEALTHY GUILT

Healthy guilt is the feeling that occurs when you have actually done something wrong – such as deliberately harming someone. This is an important feeling, which results from having developed a conscience – a loving adult self who is concerned with your highest good and the highest good of all. People who never developed a conscience and feel no guilt or remorse over harming others are called sociopaths. These people have no loving adult self and can wreck havoc – stealing, raping, killing – without ever feeling badly about it.

Healthy guilt results in taking responsibility for our choices and being accountable for our actions. When we have not behaved in a way that is in our highest good and the highest good of all, our loving adult self will feel remorse and take over, doing whatever we have to do to remedy the situation.

UNHEALTHY GUILT

Unhealthy guilt results from telling yourself that you have done something wrong when you haven’t actually done something wrong. For example, if you decide to do something for yourself with no intent to harm anyone, and someone gets upset with you for doing what you want instead of doing what he or she wants, what do you tell yourself? Here are some of the inner statements that can lead to unhealthy guilt:

“It’s my fault that he is feeling angry.”

“I should have done what she wanted instead of what I wanted. I have caused her to feel hurt.”

“I’m being selfish in doing what I want to do.”

“It’s my duty to put myself aside and do what others want me to do.”

“If he gets angry with me, then I must have done something wrong.”

“If she is hurt, then I must have done something wrong.”

Many of us have been trained to believe that we are responsible for others’ feelings, so that when others are angry or hurt, it is our fault. But unless you deliberately intended to harm someone, his or her feelings are not your responsibility. Others get hurt when they take your behavior personally, and they get angry when they make you responsible for their feelings. But this does not mean that you are responsible for their feelings.

You are responsible for your own intent. When you intend to harm someone, then you are responsible for the results of that. But when you just want to take care of yourself with no intent to harm anyone – such as want some time alone when your partner wants to spend time with you – then you are not responsible for your partner’s upset.

Unhealthy guilt comes from telling yourself a lie. When the wounded, programmed critical part of you takes over and tells you that doing what you want with no intent to harm anyone is wrong, that is when you will feel unhealthy guilt. This critical part of you wants to control how others feel about you, and so tells you the lie that you are responsible for others’ feelings.

Unhealthy guilt also arises when someone blames you for his or her feelings and you take on the blame. Many people have learned to blame others for their feelings rather than take responsible for their own feelings. When you accept this blame, it is because you want to believe that you can control others’ feelings. You will feel unhealthy guilt when you accept blame for others’ feelings.

Healthy guilt is an important feeling and leads to positive action, but unhealthy guilt is a waste of energy.

We all know that it is in one’s highest good to grieve the loss of a relationship. Healthy grief releases feelings rather than allowing them to get stuck in the body. Healthy grief allows the griever to heal the loss and move on with life.

Yet grief is not always healing. Many of us have known people who were stuck in their grief, seemingly locked into the past and unable to move forward in their lives.

What is the difference between those who feel their grief and move on and those who get stuck in it? The difference lies in what they believe they have lost. When people believe they have lost their source of love, their grief will feel unending.

Gary had been in a three-year relationship with Samantha when Samantha decided to end the relationship. Gary was devastated. In this relationship, like in his past relationships, Gary was a taker – always trying to get love but unable to give love or share love. Samantha gave him a lot of love, but she often felt very lonely with him. Gary was devastated when she left because his source of love was gone. He was not grieving the loss of Samantha as a person he loved. He was grieving the loss of her love for him. He was grieving as a lost wounded child rather than as a loving adult.

As a result, Gary became stuck in his grief. He was stuck in feeling like a victim – stuck in “poor me.” Gary had never done the inner work to develop an adult part of himself that could bring love to himself and share it with others. He felt lost, abandoned, and hurt. No matter how much he cried, no healing occurred. Because he was abandoning himself, he just continued to feel alone and despairing. Sometimes he was angry at Samantha for abandoning him and other times he was angry at himself for not being a better partner. He had many regrets that plagued him, and a constant inner refrain was, “If only I had……” “If only I had listened to her more, maybe she wouldn’t have left.” If only I had told her how beautiful she is, maybe she wouldn’t have left.”

Frank, on the other hand, was in deep grief over the death of his beloved wife, Beth. He had loved Beth with his whole heart and he missed her terribly. Yet Frank’s grief was totally different than Gary’s grief. Frank missed Beth’s laugh. He missed her joy, her caring for people, her sense of wonder. He missed her as a person, and he missed being able to share his love with her. Frank had no regrets because he had not been a taker. He had loved Beth totally and was deeply grateful for the time he had with her. But Frank was actually fine. His grief came in waves, and he cried when it came. Then it washed through and he was fine again.

Frank was fine because Beth had not been the source of his sense of self. Frank had a strong loving inner adult who was connected with a spiritual source of love and wisdom. This was his Source, not Beth. Frank was a person who took full responsibility for his own pain and joy. He had never made Beth responsible for his feelings or his wellbeing.
Because he had never abandoned himself, he could miss Beth and grieve for her without feeling abandoned, lost, victimized and alone.

Gary, on the other hand, was not fine, no matter how much sadness he released, because Samantha had been his Source of love, his Higher Power. He had handed to her the job of defining his sense of self, so when she left, all he could feel was abandoned. Gary had handed his Inner Child – his feeling self – to Samantha. He had made Samantha responsible for his feelings, so when she left, he felt like an abandoned child. His Source of love had gone away.

Because Frank knew how to love himself, he knew how to love others. Within a couple of years, Frank was in another loving relationship.

Gary found another relationship within six months of losing Samantha, and six months after that was again alone. Until Gary decides to learn to take responsibility for his own feelings and needs, he will likely continue to lose relationship after relationship, and continue to be stuck in feeling like a victim of the women in his life.

Is getting your kids to eat healthy foods is a battle in your home? If so, you’ll love these tips that will make your kids happy and give you the satisfaction of knowing you are feeding them foods that are good for them.

Start the Day Right

You can give your kids a delicious, healthy breakfast by getting rid of the ready to eat cereals and pastries and replacing them with bran pancakes and low-sugar syrup and/or fruit. Whole-wheat tortillas filled with fruit, scrambled eggs, or cheese and turkey bacon are delicious and your kids will have fun eating them, paying no attention to the fact that it is actually good for them.

Naturally Sweet

Most kids will ask for sweets such as candy and snack cakes. Instead of giving in to the pressure, give your kids applesauce and homemade oatmeal cookies prepared with a sugar substitute or honey rather than white sugar. Fruit snacks and dried fruit roll ups made from 100 percent fruit are great ideas for kids.
Replace fruit drinks and sodas with flavored tonic water and fresh fruit juice. Drink boxes containing pure fruit juice are relatively inexpensive and kids love the individual boxes, complete with straws.

Make it Fun

The secret is in the presentation. Arrange an assortment of healthy foods in a fun way on your child’s plate. You can include smiley faces made from raisins or nuts and choose foods that are colorful. Kids will eat most things if they are presented in a unique design that makes eating fun.

Healthy Dinner

Dinnertime can include homemade pizza topped with cheese and vegetables, or soft tacos made with shredded chicken and cheese. Chicken strips prepared in the oven are always a hit and you could include an assortment of fresh vegetables and whole-grain breads. Fish sticks are relatively healthy if you prepare them in the oven rather than fried. Cheese and legumes are healthy choices.

It’s not difficult to get kids to eat healthy foods. It just takes a little extra thought and planning. Start by using our tips and you may be surprised to see what your child will eat.

Did you know that our society is in the midst of a health craze? Any way you turn there is information about being healthier. Eating healthy foods is obviously one of the best ways to improve your health. However when people hear those two words they think of boring, bland foods that are widely available as a natural food co-op. Although healthy foods are things that you have eaten almost every day, at times just prepared in a different way.

Healthy foods as well as eating habits are pleasing both to the palate and plate. However one must remember that healthy foods is that the closer the food is to its natural state the healthier it is for you. Firstly you can start changing your eating habits to more healthy foods by cutting down on the number of prepared foods that you eat. Prepackaged foods are loaded with preservatives and artificial ingredients. Sure packaged foods are convenient, but healthy foods can be also, especially once you get into the habit of preparing them.

Healthy foods are very easy to prepare. In fact it doesn’t take much time or money to eat healthy foods. Here is a simple example of a fantastic meal that is easy to prepare, low-priced and features healthy foods. Grill lean hamburger patties until well-cooked. Next place the patties on whole grain all natural hamburger buns. You can serve the burgers with a large tossed salad as well as a side of steamed green beans. Follow this easy meal with a serving of fresh fruit for dessert. This meal can be on your table in less than half an hour and involves all healthy foods.

Grilling or baking lean meats, fish or chicken does not take to long to prepare. Tossing a salad of fresh greens and vegetables can easily be done while the meat is cooking. Alternatively you can round out the meals by using fresh or frozen vegetables. For added variety to your meals you can try using different healthy foods that you haven’t tasted before. Check the produce section of your local grocer which is stocked with a whole range of healthy foods including exotic fruits and vegetables. A good number produce sections offer recipes and tips to show how to prepare fruits and vegetables that you may not be familiar with. This is a great way to expose your children to a variety of healthy foods. Of course, you can experiment with many different fresh herbs that are also available in the produce sections that you can try to add different tastes to your meals.

You can prepare healthy foods on a regular basis to prepare fast nutritious meals. Healthy foods can also be used in more exotic recipes when you have the time. Healthy foods can also be prepared ahead of time and frozen for later use. You can be assured that when you prepare your own frozen foods, you know that they are not full of artificial additives and preservatives. Encourage children to get involve in the preparation of the healthy foods, thus creating a time when each can share about their day. Eating healthy foods do not have to cost you time or money, and they are certainly a better option for you.

One of the easiest traps to fall into when money is tight is to eat unhealthy foods. Healthy foods seem to be so expensive, after all. However, there are ways to save money while eating healthier foods. Yes, you can skip the ramen noodle section of your grocery store and still feed your family well.

What’s the trick? Planning!

Whether you work at home or outside the home, your life can often be so hectic that it just seems simpler to order pizza or cook prepackaged convenience foods. However, these are typically much less healthy for you than foods you cook yourself.

Start by picking out the recipes you would like to make. Deciding on what you are serving ahead of time can keep you from deciding on something less healthy but easier to make just because you don’t feel like taking the time to cook the healthier food.

If time is a major issue, consider recipes where you can prepare it partially or fully in advance. There are people who do an entire week’s cooking in one day, storing the meals in the refrigerator or freezer. Even if you can’t entirely prepare the meal in advance, consider chopping the vegetables in advance.

Planning your meals in advance also helps with your grocery shopping. Use your plans to create your shopping list. You may even want to plan your meals at the same time as you plan your shopping list by taking a look at what is on special at whichever grocery stores you plan to shop at. Buying items that are on special can save you quite a bit of money. You may even want to stock up.

To save as much as possible, limit yourself to what is on that list. No impulse purchases! It takes self discipline, but cutting back on impulse items can be a huge help.

They may seem expensive, but fruits and vegetables that are in season are actually quite affordable, and can be an excellent alternative to sugary or salty snacks. Their frozen counterparts are also quite good for you and may be quite affordable.

If you have space in the freezer, buy meats when they are at their best discount. You will want to keep track of what a good price is for each kind of meat. You will also want to be aware of when products get marked down. I know that my local Albertson’s, for example, generally marks their ground beef from the butcher department to $1/pound somewhere around 9 o’clock every evening. Guess what time I shop there when I need ground beef?

Make the most of your leftovers. It’s all to easy to forget them and have to clean out the fridge several days later. Wasted food is money you’re throwing out. Pull those leftovers out for lunch!

Finally, pay attention to how you’re cooking your food. You may not need as much oil as you’ve been using, for example. Stir frying can be a great way to mix your meat and vegetables up with a delicious sauce. Drain the grease when you cook ground beef to make it a little healthier. Trim excess fat from other meats to make them just a little better for you. And don’t forget to eat your vegetables! Try mixing them up with some spices rather than butter… there are wonderful ways to bring out the flavors of vegetables.

Who doesn’t want glowing, vibrant, and younger looking skin? Everyone aspires to have a healthy and blemish-free skin. Still, many of us find our skin to be quite impossible to manage especially when you wake up and find a huge zit on your nose or a cold sore at the corner of your mouth. The good news is that there are ways to prevent and treat common skin problems by checking in the food we take.

Did you know that dry skin during the summer might easily be remedied with a handful of nuts? We have all heard the old saying, we are what we eat. Often we ignore how our diets affect problems, such hair loss or oily skin. Most experts say eating a balanced diet is the best way to get your share of good food for healthy skin. Still, a number of specific food can be consumed to bring back the healthy glow to your skin.

Probably one of the most important components of skin health is Vitamin A. One can get it from low-fat dairy products. In fact, experts say that the health of our skin cells is dependent on dietary Vitamin A. Low-fat yogurt is also “good skin food” since it is high in Vitamin A and acidophilus, the “live” bacteria that is good for intestinal health.

Aside from milk and yoghurt, fruits and berries are also good for the skin. Blackberries, blueberries, strawberries, and plums have a lot of antioxidants and phytochemicals that protects the cell from damage that can be harmful to the skin. Other fruits and vegetables with a “high antioxidant capacity” include artichokes, beans (the study cited black, red, and pinto), prunes, and pecans. Salmon, walnuts, canola oil, and flax seed all deliver essential fatty acids, and thus are key foods for healthy skin.

The best-known essential fatty acids are Omega-3 and Omega-6, which are healthy ingredients that must be part of our daily diet. Though we all seem to get enough Omega-6, fish, walnut, and flax seed oil are among the best sources.

Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall. However, only those that are labeled cold pressed, expeller processed, or extra virgin are the ones to look for. Since any fat, even a healthy one, is high in calories, experts remind us that we don’t need more than about two tablespoons a day.

Whole-wheat bread, muffins, and cereals; turkey, tuna, and brazil nuts are mineral selenium which connects all these foods for 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.

Some beverages like Green Tea also possess beneficial properties that are good for the skin. This drink deserves a category all its own in any article about food for healthy skin. The skin-health properties of Green Tea are amazing. It has anti-inflammatory properties, and it protects the cell membrane. It may even help prevent or reduce the risk of skin cancer.

While the exact amount you should drink each day varies, no one disputes the role good hydration plays in keeping skin looking healthy and even young. When that hydration comes from pure, clean water, (not liquids such as soda or even soup) experts say that skin cells actually “rejoice” since the fluid helps flush out toxins and impurities from the body. When we’re properly hydrated, we also sweat more efficiently. Doing so helps keep skin clean and clear as well.

Everything we eat becomes a part of not only our inner being, but the outer fabric of our body as well. No skin care solutions or treatments can replace having a healthy diet. The healthier the food we consume, the less stress we feel, and the better our skin will look.

With our increasingly busy lifestyle many families are choosing to eat out more often. While it may be rather expensive, for some it is the only logical choice. However, if you’re trying to watch your weight, it can be difficult making the right food selections while eating out at restaurants!

This is a simple guide to some kinds of popular foods that people often choose when they eat out.

Chinese (and Asian food generally) offers a wide variety of broth-based soups, stir-fried treats, steamed fish and vegetable dishes, rice, chow mien, and other menu items that delicious low-calorie and low fat choices.

There are of course many foods that you should avoid as well. Fried egg rolls, fried wontons, dishes made with duck, egg foo yung, and fried chicken should not be ordered if you’re trying to eat healthy. It isn’t that they are bad dishes; they simply tend to have more fat and salt in them than the others. Fried rice should be replaced by steamed rice. The all-you-can-eat buffet should be avoided at all costs (regardless of what type of food).

If you are lucky enough to have a good quality restaurant with Indian Cuisine, you have a number of delicious healthy, low-fat options to choose from. Chicken, fish, veggies, steamed rice; legumes are included in healthy dishes throughout the menu. Bean soups are delicious and healthy. You can opt for Chapati, Chicken or Shrimp Vindaloo, or Lamb kabobs. The main dishes to exclude when dining out in the Indian Restaurants are the fried breads, dishes served with large amounts of nuts and dishes made with coconut milk. Overall, Indian cuisine is a wonderful dining option when you are watching what you eat.

Some of the most fattening dishes you could possibly dream of are found in Italian Restaurants. Fried Mozzarella sticks, Lasagna, thick creamy Alfredo pasta dishes and many others cloud your judgment when skimming over the menu. However, you will also find many healthy dishes to make your mouth water as well. Thin crust pizza with vegetable toppings, pasta with tomato-based sauces, chicken cacciatore, chicken Marsala, and biscotti are a few items that will keep you at the Italian table without having to give up your commitment to cut calories and watch fat intake. Salads and soup choices are also something to consider. Avoid most deserts in the Italian Restaurants, most are just like the cheese dishes you find here, very rich.

You may have many opportunities to eat out with your wife and friends. It’s important to remember that while you are watching you’re weight, you don’t have to exclude yourself from all of the great food available in quality restaurants. You simply need to pay attention to what you are eating and remember that moderation goes along way.

Digestive problems are on the rise and affecting Americans’ lifestyles. According to the American Gastroenterological Association (AGA), Americans report more than 81 million cases of chronic digestive problems each year.

The good news is that people may not have to skip work or miss out on leisure activities because of poor digestive health.

“Eating a wide variety of nutrient-rich and colorful fruits and vegetables, which are beneficial to your digestive tract, is the first step. This includes dried fruits, like California dried plums, as well as fresh berries and apples,” says Leo Treyzon, M.D., from the divisions of Digestive Diseases and Clinical Nutrition at the University of California, Los Angeles. “These types of foods are loaded with essential vitamins and minerals that provide a broad array of health benefits. Other foods containing fiber, protein, calcium and vitamin D are also good choices for enhancing your digestive health.”

Treyzon says California dried plums are particularly good for digestive health because they have a unique combination of nutrients, such as soluble and insoluble dietary fiber, potassium and magnesium. They are also high in plant substances called polyphenols, which are strong antioxidants that protect DNA against damage, decrease inflammation and prevent cancer.

Treyzon emphasizes that as people learn more about which types of food improve their digestive health they’ll also realize the positive impact nutrition has on lifestyle and overall health. He added that good digestive health improves one’s immune system and may reduce the risk for some chronic diseases, such as heart disease and some forms of cancer.

“As you make positive food choices, remember that it’s important to eat adequate amounts of protein, especially vegetable protein,” notes Treyzon. “I would also choose fats wisely, avoid concentrated sweets, drink plenty of fluids and engage in enjoyable physical activities for at least 30 minutes a day.”

California dried plums are a convenient, healthy snack that fits into today’s busy lifestyle. They also are a tasty addition to any meal. Here’s a healthful and delicious recipe idea:

Chicken Sauté With Balsamic-Dried Plum Sauce

Prep time: 10 minutes

Cook time: 25 minutes

2 tablespoons olive oil

4 boneless skinless chicken breast halves (about 11/2 pounds)

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup finely chopped shallots

2 cloves garlic, minced

1 cup low-sodium chicken broth

1/2 cup (about 3 ounces) coarsely chopped California pitted dried plums

1/3 cup balsamic vinegar

1/2 teaspoon dried thyme leaves, crushed

In large skillet, heat oil over medium heat until hot. Season chicken with salt and pepper. Place chicken in skillet; cook 10 minutes or until browned and centers are no longer pink, turning once. Transfer to serving platter; keep warm. Add shallots and garlic to same skillet; cook and stir 3 to 5 minutes or until softened. Stir in broth, dried plums, vinegar, thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper; bring to a boil over high heat. Reduce heat slightly; cook until sauce is reduced to about 1 cup. Spoon over chicken.

Makes 4 servings.

Nutrition Information Per Serving: 345 calories; 24% calories from fat; 9 g fat; 139 mg sodium; 22 g carbohydrate; 42 g protein; 99 mg cholesterol; 1 g fiber

Healthy self esteem originates in the environment found in the: family, school, peer group, work place, and community. There are certain characteristics of your environment that need to be present in order for self esteem to be fostered and grow.

The main component of a healthy environment for self esteem is that it needs to be nurturing. It should provide unconditional warmth, love, and caring. It needs to provide the realization that other people are recognized as deserving to be nurtured, reinforced, rewarded, and bonded to.

Healthy environment for self esteem transmits messages of warmth, loving, and caring by physical touch, meeting the survival needs of food, clothing and shelter, and providing a sense of stability and order in life.

A healthy environment for self esteem should provide acceptance. It will recognize that other people see each other as worthy individuals who have a unique set of personality characteristics, skills, abilities, and competencies making them special. Acceptance enables people to develop relationships with others, yet maintain healthy boundaries of individuality within themselves.

In the healthy environment for self esteem should be good communication, everyone should be heard and responded to in a healthy way so that healthy problem solving is possible. Appropriate giving and receiving of feedback is encouraged and rewarded. Communicating at a “feelings” level is a mode of operation for these people, allowing them to be in touch with their emotions in a productive manner.

The healthy environment for self esteem must contain recognition and acceptance of people for who they are. That recognition and acceptance should not be based on the condition that they must first conform to a prescribed standard of behavior or conduct. This is unhealthy. Unconditional recognition and acceptance given in the form of support allows individuals to reach their ultimate potential.

The healthy environment for self esteem should be clearly defined and enforced limits known to individuals with no hidden tricks or manipulation. Limits set the structure for the lives of individuals, allowing clear benchmarks of appropriate and inappropriate behavior. Limits enable individuals to recognize their responsibilities and to chart their course of behavior in a rational way.

Respect and latitude for individual action within the defined limits of the healthy environment for self esteem should be present as well. This encourages individuals to use their creativity, ingenuity, and imagination to be productive within the established structure. Restrictions that suppress individuality can lead to a narrow focus, with people becoming stunted and handicapped in the use of their personal skills, abilities, and resources.

Finally, healthy environment for self esteem should be bonding, which is the physical/emotional phenomenon between individuals and the others in their environment. This is necessary for the development of healthy self esteem. Bonding is forming a mutual emotional attachment between an individual and a “significant other” (parent, child, friend, lover, etc.). This involves the significant other giving unconditional love and support as well as developing an emotional link between each other.

Party food doesn’t have to be fattening. There are a number of festive, delicious-and healthful-dishes you can serve at parties and get-togethers. For instance, dishes prepared with California raisins are tangy, flavorful and provide numerous health benefits. California raisins are loaded with vitamins, minerals, powerful anti-oxidants, potassium, vitamin B6, and they are also fat- and cholesterol-free. Here is a sampling of easy-to-prepare dishes perfect for a party.

• Dinner Parties-Liven up your next gathering with Sweet and Spicy Jerk Chicken.

• Cocktail Parties-Raisins, Red Onions and Wine-seared Scallops are easy to make, full of flavor and always a crowd-pleaser.

Getting hungry? Try this recipe for Tropical Shrimp Cocktail:

Tropical Shrimp Cocktail

Dressing

Juice of one lime

Juice of one orange

2 tablespoons extra virgin olive oil

1 small jalapeno pepper; seeded, deveined and minced

2 tablespoons finely diced red onion

Kosher or sea salt and freshly ground pepper

Shrimp Salad

16 large cooked, peeled and deveined prawns (size 16/20)

1/3 cup California golden raisins

1 cup diced fresh pineapple

1 ripe mango, diced

1 firm-ripe avocado, diced

2 tablespoons chopped cilantro

2 tablespoons chopped mint

Lime wedges; for garnish

Dressing

Whisk ingredients together and season with salt and pepper to taste. Refrigerate until needed.

Shrimp Salad

In a medium mixing bowl, toss the prawns with 2 tablespoons of the dressing to coat and set aside. Add remaining salad ingredients except for lime wedges to the bowl and toss with remaining dressing. Cover and chill well.

Divide the chilled fruit mixture among 4 stemmed cocktail glasses or small bowls. Top with the prawns (4 or more per serving) and garnish with wedges of lime.

Salad ingredients should be prepared up to 1 hour in advance and refrigerated until ready to serve.

Serves: 4

Nutrition Facts (per serving):

Calories 240 (44% from fat); Total Fat 14g (sat 1g, mono 6g, poly 1g); Cholesterol 45mg; Protein 7g; Carbohydrates 33g; Fiber 7g; Iron 2mg; Sodium 55mg; Calcium 38mg.

Serve this Tropical Shrimp Cocktail as a refreshing starter or main course.

Not being able to fall asleep is a problem that has plagued almost everyone at some point in their lives. You toss and turn while you watch the clock slowly tick the minutes away. Just as you feel the tug of sleep, you hear the sound of the alarm clock and you have to get up and face your day without any rest.

There are many contributing factors to the problem of insomnia. One of those factors might be what you are eating during the day. Your breakfast, lunch or dinner could be the culprit behind that insomnia. Our bodies absorb certain foods and those foods could be working against your desire to sleep.

Changing our diets is one of the healthiest ways to fix a sleeping problem. Choosing foods that enhance the body’s ability to relax and fall asleep is the most natural cure you can find.

There are foods that naturally work with the body’s chemistry to promote sleep. If you find yourself struggling to get a full night’s rest it might be worth considering adjusting your diet to incorporate some of the foods listed below.

Fruits – one fruit that seems to have a stronger effect on treating insomnia is lemons.

Breads – any type of bread including muffins and bagels seem to be effective, but whole grain breads are preferable over other types.

Milk – a glass of warm milk has been said to help a person fall asleep and that is true, there is a chemical found in milk that actually promotes sleep.

Everyone’s body chemistry is different. Therefore each individual person has to do their own research into what foods work for them. If having a bowl of strawberries before bed makes you sleepy, than you need to consider that strawberries might be a trigger for you. If however, you have an apple and two hours later you are tossing and turning in bed, the natural sugar in the apple might be the reason you are suffering from insomnia.

A good way to keep track of what foods you are eating and how they impact your sleep pattern is to keep a journal. The premise is simple – you just write down each thing that you eat during the day and the time that you ate it. Then each night you mark down what time you go to bed and after waking jot down a quick note or two on how you slept and how long you slept.

Before long you will probably notice a pattern developing – your body will react to certain foods and after consuming them, you may experience insomnia. At the same time you will see clear patterns developing that tell you what foods are helping you to sleep better. With this knowledge you’ll be able to carefully plan your meals and snacks while taking into consideration what foods you need to avoid and which you should include in your diet so that you get a full and restful night’s sleep.

Moms are constantly on the go. Whether you are a working mom or a stay-at-home mother, it is hard to find the time to sit and eat a meal, let alone a healthy one. Here are a few tips to sneak that healthy eating into the busiest of schedules.

Exercise is important but eating is the best way to get the nutrition that you need to keep the body healthy. If your eating habits are poor, then the benefits of exercise are decreased. In essence, you are working against yourself.

The world of work has necessitated the need for instant everything, including food. If you don’t have time for breakfast, you grab a pre-packaged granola bar. For lunch, you eat a frozen microwaveable meal and grab a soda from the vending machine. Dinner comes from a fast food restaurant or other takeout place.

For a busy mom, this type of processed eating is not going to yield the energy she needs to make it through the day successfully. These foods may be okay in a pinch, but they definitely should not be the rule of thumb. Healthy eating habits for mom also translate into healthy eating habits for the rest of the family as well.

Let’s start with what mom needs to eat. No more than twelve ounces of protein are needed per day. People don’t realize that getting that much protein is not hard. Usually we are getting too much protein which gets stored in the body as fat. One or two servings of fruit and five to seven servings of vegetables are recommended each day. Fats should be kept to a minimum with most being unsaturated oils. Carbohydrates should come in the form of whole grains, beans, and legumes. Very little processed sugar should be consumed.

The best way to achieve this is pre-planning. The evening before, plan what you will eat the next day. Package your snacks into portion sizes and put together your meals.

Weekends are a good time to cook several meals for the week ahead. This way, the meals can be separated into containers and frozen to be warmed up later. Because you have prepared the food, you know what types of ingredients are in it.

If you plan to be out during lunch, fix a salad or other meal that does not need refrigeration. If it does, carry an insulated lunch bag with an ice pack. This way, you are never without something healthy to eat.

A busy mother can still be a healthy mother. Use weekends to prepare future meals. Get the family involved to lessen the work and increase the variety of the meals.

Healthy eating starts with careful planning and organization. Since fresh produce has a very limited shelf life, regular grocery shopping is a must. Creating a menu for the week and writing out a shopping list will save you time and money; while helping you stick to healthy recipes. Local health food stores and farmer markets are very money-wise solutions. Plus, frequent visits will allow you expand your culinary horizons as well as mingle with other health-concerned people.

Healthy eating means using fresh ingredients and gentle cooking methods without adding any artificial ingredients and fats. Healthy eating requires a lot of cooking, since take-out food often contains too many refined fats and artificial seasonings. However, with modern appliances you will discover that cooking is no longer an annoying chore reserved for special occasions, but an exciting part of everyday life.

So which products should we buy when we actually decide to begin eating healthy food? Here’s what your weekly shopping list should include.

Vegetables. All vegetables should be eaten young, when they are tender and not coarse. Vegetables are best bought from fresh food markets or seasonal, when they are sold in boxes or baskets. Supermarket vegetables are often genetically modified or have been picked green and ripened in boxes when traveling long distances. Sprouts and brightly colored vegetables contain the most vitamins and antioxidants.

Fruits. Again, the trick is to buy seasonal fruit, since exotic fruits have often traveled long distances and ripened in their boxes, not on trees. Local, naturally ripened or, better yet, organic fruit are the best choice for the health-conscious cook.

Herbs. Aromatic herbs and spices can be used fresh or dried. The best idea is to plant the aromatic herbs in pots on your window and use them fresh whenever you need them. To preserve flavor, you can buy spices whole and use them freshly ground.

Cheese. Although cheese is quite rich in fats, cheese is a great source of vitamins and minerals. Buy only fresh cheeses in small quantities and try to eat them at once, since gourmet cheeses don’t have a lengthy shelf life.

Eggs. Buy only organic or free-range eggs, and shake them before buying to ensure freshness.

Fish and shellfish. The best way to buy fish is fresh and unfrozen. Again, most of the fish in supermarkets comes from fish farms where it is fed with artificial substances, and this fish cannot be used in healthy recipes. Pink salmon and other popular kinds of fish will most likely come from a fish farm. Shellfish is a more healthy choice, since shrimp, for example, does not live in chemically polluted water. When you boil mussels, discard those that do not open.

Meat. For truly healthy eating purposes it’s better to skip meat entirely, since it’s almost impossible to find meat that comes from an environmentally and health conscious farmer. Most of the meat in supermarkets has enormous quantities of growth hormones and antibiotics. The best meat for use in healthy recipes comes from small farming communities or organic farms.

Grains. Whole wheat and whole grains should become a staple of your healthy eating routine, because many healthy ingredients are contained in the grain shell. Rice is the only exclusion from the rule, because, even though the rice grain shell is removed, many nutritional elements still remain in the rice grain.

What we eat become a part of us. So make your kitchen a starting point for your new healthy eating habits, and enjoy preparing healthy meals.

If you’re going to eat healthily, you don’t just need to balance your diet: it’s no good eating just the right proportion of carbohydrate, protein and fat if you’re still eating far too much food! That’s why food labels also tell you how many calories the food contains, so you can limit your calorie intake and make sure not to consume too many in a day.

The amount of calories you will need varies from person to person, depending on your gender, age, build, what kind of work you do, and all sorts of other factors. As a rough guide, though, women need about 2,000 calories per day to function properly, while men need around 2,500. A good way to organise this is to have 500 calories for breakfast, 500 for lunch and 1,000 for dinner – as men and women tend to eat together in the evenings, a man may find it easiest to eat a large lunch in order to get his extra 500 calories. In practice, you will probably want to keep each meal a hundred calories or so under these amounts, to allow for a modest amount of snacking.

The world is full of fad diets, but this is one that works: combined with exercise, there is simply no way for calorie-counting to fail, provided you have the willpower to stick with it. The reason that there are so many ways out there to ‘lose weight fast’ is that many people, unfortunately, find it hard to make themselves count calories. One tip: if you find it annoying to add up how many calories you’re putting in food, you might find it easier to work out and write down how many calories there are in the meals you make regularly. This will allow you to plan better and have some days where you don’t need to worry about what you’re putting in the food.

We have all heard and read probably a thousand times about the importance of healthy eating. We have been encouraged time and time again to trade fast food meals for meals full of fruits and vegetables. For most of us, healthy eating is a matter of changing the habits we have carried for years. How amazing would it be if we did our children a favor and helped them to establish healthy eating patterns from the time of their birth?

I’m confident that the generation behind us would grow up much healthier and in much less need of major diet or fitness alterations in their adult years. The more we teach our children about the importance of healthy eating and the more we provide healthy options for them to eat, the better off they will be.

One of the biggest reasons that parents do not take the time to provide healthy meals for their children is lack of time. I mean really, who has the time to prepare a home cooked meal filled with fresh fruits and vegetables, lean proteins and whole grains every night? My suggestion to all busy parents is to realize how important the health of your children is. Only as you begin to make their health a priority will you fight for ways to provide healthy eating for them.

Establishing healthy eating patterns for children can be as simple as making some easy substitutions in your grocery shopping and menu planning. Trade whole milk for lowfat or skim milk and only get reduced fat yogurts or ice creams. Go for whole grain crackers and breads rather than filling your cart or their lunch boxes with potato chips or unhealthy snack crackers. Start their day off with healthy eating by only purchasing cereals and oatmeals that are low in sugar and high in essential vitamins and minerals.

Healthy eating is a matter of making better food choices. The next time your children beg you to get them fast food, do so only under the condition that they must choose from the healthier chicken or salad items on the menu. Look for ways to compromise as you bring healthy eating principles into your family. As the parent it is your responsibility to make sure that your children are developing healthy eating habits. There is no better time to do this than now. Your kids will thank you one day when they are still eating healthy as adults.

The film “Upsize Me” clearly showcases what America has been doing to itself in the recent years, killing their body with an unhealthy lifestyle fuelled by greasy, carbo-laden junk food. While diets and healthy eating are greatly promoted and followed nowadays, the allure of burgers, pizzas, milkshakes and fries just couldn’t be ignored; there is just something that’s so great about them, the Taste.

Our body is very dependent on what we eat and how much food we consume. Food is essential to our system, the energy it supplies is essential to the operation of every system in our body. But too much of one thing will develop into an overload which our body can’t handle. It is vital to protect this system or it will break down.

Unhealthy foods are more difficult for our body to digest. This doesn’t allow for the nutrients to be fully absorbed by the body. Chemical changes occur can be damaging to our body.

Healthy eating allows us to know what to eat, when to eat, how to eat. It is not just what you eat but also how you eat them. A relaxed method of eating in a slow deliberate manner allows our body to process the food well.

A well-balanced healthy eating diet allows us to have a healthier body and a healthier lifestyle. As we grow accustomed to healthy eating, we can notice major changes on not only the way we look, but as well as how we feel.

Having a healthy body allows a person to feel more confident about him or her self providing a better outlook in life. The benefits are boundless, healthy eating is an option that no one will ever regret taking.