Healthy Holiday Eating Tips

• Don't go to a party hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.
  
  
• Watch your portion: treat yourself a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion. Go for small portions. This way you can sample all the different foods. Moderation is always the key.
  
  
• Make a conscious choice to limit high fat items: high fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.
  
  
• Try different versions of egg nog: traditional egg nog is usually made with egg yolk and thick cream. Google "low fat egg nog" and you will find lots of low fat egg nog recipes. If you buy commercial egg nog, you will be delighted to find low-fat or fat-free egg nog out there - we can even find soy nog!
  
  
• Try other versions of alcohol: instead of beer, cider, Bailey's and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories. Remember: Calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.
  
  
• Drink plenty of water: alcohol and coffee can dehydrate your body.
  
  
• Physical activity: take nice brisk walks with your
  loved ones and enjoy their company in the
  holiday season.

Healthy Holiday Eating Tips: Recipe substitutions

If you are the chef of the party, try the following lower-fat recipe substitutions.

Recipe calls for			Substitution
	1 whole egg			2 egg whites
	sour cream			low fat plain yogurt or low fat sour cream
	milk			skim or 1%
	ice cream			frozen yogurt
	heavy cream (not for whipping)			2 tablespoons flour whisked into 2 cups non fat milk
	whipped cream			chilled evaporated skim milk or other low fat whipped products such as Nutriwhip
	cheese			low-fat cheese (non-fat cheese does not melt well if use in cooking or baking)

Many other products such as mayonnaise, cheese, cream soup, sour cream have lower-fat versions so experiment with them in your cooking.

Diet Tips: How To Eat Less

Today's installment of the diet plan is a dose of tips I've learned that make it a bit easier to eat less without feeling hungry. So, without further delay, here are my collected tips. Feel free to add your own in the comments.

1. Eat less. More often. Rather than eating large meals, chop up your eating into smaller portions throughout the day. I found myself eating 3 meals most days and having a snack around 3pm as well as another in the evening. That was enough to keep me from feeling hungry while still eating less in total.
2. Don't eat right before going to bed. I've read this numerous times and don't get why it works, but it does. I set a limit of 3 hours. So I planned to go to bed at midnight, I wouldn't eat past 9pm.
3. Brush your teeth early. For whatever reason, I won't eat when my teeth still feel clean. By brushing them several hours before bed, it was easier to accomplish #2.
4. Kick the sugar habit. If you drink sugared soft drinks (I used to be a Mt. Dew and Coke fan), replace them either with their diet counterparts or water. This can make a very, very big difference.
5. Eat vegetables before the main course. Whenever possible, I'd make sure to have an ample serving of a vegetable (you get very few calories for the amount you eat) before eating the denser main course--often a meat or fish. You'll need less of the dense stuff to be happy.
6. Update your spreadsheet daily. Keeping a running count will help you ration out the rest of your daily calorie allowance, which we'll talk about tomorrow.
7. Get used to leftovers. When you eat out, expect to take some of your meal home. If you eat standard restaurant portions, you'll almost certainly overeat.
8. Shop with calories in mind. When you're at the grocery store, spends some extra time reading the labels and nutritional information. You'll probably end up changing your shopping habits along the way. You'd be surprised by the how widely the calorie counts in various granola bars varies, for example.
9. Slow down! When you eat fast, you end up ingesting more food before you body has a chance to figure out that it's satisfied (not full).
10. Drink more water during the day. This is fairly generic advice, but definitely seems to help.
11. Trick yourself with gum. Sometimes we eat out of habit or because it just feels good to get some flavor in your mouth and chew for a while. Find yourself some sugar-free chewing gum and use it when the urge strikes.
12. Reduce the amount of breads, chips, crackers, and salty snacks you eat. A lot of starchy and/or salty food make you want to eat and drink even more. This comes straight out of Atkins diet culture.

There are probably a few things I've forgotten that I'll remember after posting this. If so, I'll add 'em on later. Meanwhile, drop your suggestions below.

All You Need To Know About Herbal Colon Cleansing

By Ann Triune

Herbal colon cleansing is one of the ways to keep the colon healthy which is very important in maintaining overall body health. You can easily determine if you are in need of a colon cleansing by the looks of your stool. One should also have a regular bowel movement which generally takes place between 18 to 24 hours after a meal. If these two conditions are not met, then most likely you are in dire need of colon cleansing because you are at risk for developing serious health risks.

What Is the Colon?

The colon is an important part of the body's digestive system. It also plays part in balancing the body's pH levels and the breaking down of nutrients for proper absorption. Basically all the food and drinks we ingest passes through the colon after passing through the small intestine. All the needed substances from the food re absorbed in the small intestine so what actually passes through the colon is already waste to be discarded. Waste that remains too long in the colon will eventually cause build-up. This build-up is dangerous because it contains harmful toxins that may be absorbed into the body which can lead to medical complications. Build-up can make the colon weight up to ten times its normal weight.

What Is Colon Cleansing?

To colon cleanse means to clean the colon. By cleaning the colon, you get rid of the toxic build up of waste and old fecal matter. This cleaning improves the digestion process which will make the body healthier. A colon cleansing can be done from time to time as part of a detoxification routine to maintain healthy bodily functions and processes.

What Is Herbal Colon Cleansing?

There are many different ways to clean the colon and herbal colon cleansing is just one of them. In this method, herbs are used to cleanse the colon and remove build-up. The herbs used in this method come in different forms. Some are in oral supplements (pills and capsules); some in tea form or in soup form, while others are ingested in their basic form.

What Herbs Can Be Used for Herbal Colon Cleansing?

There are many kinds of herbs that can be used for colon cleansing. Before deciding to use any, make sure that you are not allergic to it. If you have an existing medical condition or are pregnant, it is best that you consult your doctor before performing an herbal colon cleanse to ensure your safety. The herbs you can use are:

Fennel Licorice Root Dandelion Cayenne Pepper Ginseng Ginger Cascara Sagrada Peppermint Parsley Milk Thistle Kale Green Tea Grapefruit Seed Golden Seal Burdock Root Buchu Artichoke Barberry Bark Seaweed Rhubarb Root Red Clover Psyllium Husk Turmeric Spearmint Senna Garlic Black Radish Aloe Vera

What Benefits Can You Get From a Colon Cleansing?

Many benefits can be brought about by colon cleansing. These benefits are not limited to the colon and the digestive system but also expand to other parts of the body.

Increases energy No bloating or the constant feeling of fullness Improves skin Weight loss Reduced Halitosis (bad breath) Reduces headaches Relieves backaches Improves vitamin and nutrient absorption Improves bowel movement

Herbal colon cleansing is an easy thing to do which will help you work your way back to a cleaner and healthier body. Try it and experience the wonderful difference.

About the Author:

Is a herbal colon cleansing regimen better than synthetic colon cleansing regimen? Know more facts from the colon health guide online.

3 Things You Can Do to Reach Your Target Weight Goal

By Darrel S Scott

So you have been losing weight and are closer to your target goal ever day, but still have some areas that could do with toning up and tightening the skin. After all the time and effort you have put in, it can be very discouraging to keep working out without seeing real improvement in those stubborn areas.

You might have been successful in dropping the pounds but still find that you have a love handle around your tummy. Or you may be happy with your abs but still find that your thighs are flabby and full of cellulite.

So is there a way to fix our trouble spots on our body through our exercise routine?

No matter how promising all those miracle creams and pills sound to give you the quick fix to solve those "trouble spots" you will probably find they dont work. Maybe you already found out for yourself. Not to forget about all those miracle exercise machines that want you to believe that 5 minutes a day will make your problem areas disappear.

There are however things you CAN do to fight those tough spots that dont seem to budge.

- Evaluate your diet and stick with healthy foods. Make sure you get the proper nutrients no matter how hard frustration kicks in, you will eventually lose the stored fat as long as you stick with your healthy habits.

Dont cave to your junk food cravings, because if your thighs are the last place you burn fat you can be sure that your thighs are the first place youll gain more fat with every trip through the drive-through.

- Find muscle-specific exercises. Although exercise gadgets dont work, there are specific and effective exercises you can do to tone any part of your body. It may be worth investing in a few private classes with a qualified fitness trainer who can give you muscle specific exercises that you can do on your own.

Unfortunately exercise and diet are not the only factors in determining our body shape. Our genes also play a part in how our bodies are shaped. You may have inherited your grandmas husky thighs just as you inherited her blond hair. But thats not to say that you cant alter heredity by eating the proper foods and finding muscle specific exercises to shave away those extra inherited pounds on those legs.

- Allow yourself enough time. You cant completely change your body in a matter of a few days or even weeks, but you can see some results over time, even in those problem areas. Make sure your goals are realistic without putting a lot of stress on yourself.

It is not impossible, but it takes a long time to reshape your body through exercise. Keep yourself motivated and educate yourself on the most effective muscle specific exercise and you can fix your trouble spots.

Stay clear from magical fixes and fast solutions. Instead learn how to effectively combine both exercise and a healthy diet to get the body you always dreamed of!

About the Author:

Before giving up on your problem areas, make sure you check out the speed fat loss system that will show you how to combine fat burning techniques and effectively target your problem areas.

Recommended Natural Diets for People with High Blood Pressure

By Michael Byrd

People having a high blood pressure must have natural diets.

That is, if they desire to live a happy, healthy, and longer life.

The fact is nutrient deficient foods which trigger high blood pressure also triggers other fatal diseases like cancer, heart failure, diabetes and arthritis.

So, let us begin with the fundamentals. Note that the less-processed a food is the healthier it is for you. All most all of the processed food is stripped of nutrition that you need.

Plus, almost all of processed foods are injected with unhealthy ingredients that are proven to be unhealthy for you to consume like preservatives, food coloring, and chemicals.

This is the reason why I follow this eating-formula: Eat whole foods

Because whole foods are naturally packed with nutrients, they are certainly much healthier for you. Aside from this, unprocessed foods taste better than the processed ones.

This means they can help to avoid having a high blood pressure.

So what are these natural diets that are proven to help individuals with high blood pressure? Here is a simple set of ideas for you.

Let us begin with unprocessed whole grains-brown rice, whole wheat and GMO-free soy.

Aside from having a better taste, it also provides important fatty acids and phytosterols. Studies reveal that these vital nutrients can help enhance your cardiovascular system. [American Journal of Clinical Nutrition, Vol. 80, No. 5, 1159-66]

Yes, that is true; you can lower cholesterol, blood pressure, tryglicerides and LDLs by considering unprocessed grains as alternatives.

This is perhaps an ideal time to discuss the benefits of eating low glycemic foods over high glycemic foods. The former do not elevate your blood sugar as compared to the latter.

When insulin is secreted, it coverts blood sugar into fat and then stores it in your body.

This accumulation of fats and repeated insulin secretion cause damage on your arteries which leads to hardening and increase of blood pressure.

Those effects of this process can be lessened or stopped by the help of glycemic foods.

To add, there are other vitally essential fatty acids that can be found in oily fish such as salmon, tuna, sardines, anchovies, and herring. These are rich in omega 3 which is proven by a number of clinical studies to be beneficial for your health. This helps reduce the risk of high blood pressure and heart diseases.

Eating more omega 3 fish oil only brings you to good health.

Finally, the increase of the quantity of fresh fruits and vegetables for your consumption brings additional benefits for your health.

Fruits and vegetables give fiber, vitamins, enzymes and minerals.

Necessary vitamins like C complex help to augment the capacity of your arteries to recover from damage and B vitamins lessen your stress. These two can contribute for a positive development for your blood pressure.

Vegetables and fruits must also be included in the diet since it contains phytonutrients, which contain carotenoid, flavonoid, and cruciferous compounds. These antioxidants are special because it helps reduce the risk of heart disease, diabetes, cancer and quite a number of inflammatory problems. The most colorful vegetables and fruits contain more phytonutrients.

So, this is what natural diets can contribute for people with high blood pressure.

It is up to you to take it easy or jump right in. Your blood pressure may just be in your control without you noticing it ? the natural way.

About the Author:

Everything they never told you about fish oil revealed! For more insider tips and information be sure and check out our fish oil information.

How to Cure Prolapsed Hemorrhoids

By Heather-Jane Hunter

Prolapsed hemorrhoids are a form of internal hemorrhoids that have fallen down and are poking out of the anal canal. They can often be confused as being external hemorrhoids because they are in fact partially external in nature. Protruding hemorrhoids usually appear as a red lump of inflamed tissue.

Symptoms of hemorrhoids include itching of the anus (mild through to severe), mild to severe bleeding from the anus, being unable to finish emptying your bowels (a constant feeling of not being finished), and the soiling of underpants. Prolapsed hemorrhoids are often not painful at all but if left to develop into a thrombosed fully protruded hemorrhoid they can become very painful indeed.

Hemorrhoids fit into four different categories depending on how severe they are. Prolapsed hemorrhoids range from 2nd degree hemorrhoids through to 4th degree hemorrhoids.

1st Degree: The first category is the least severe form of prolapsed hemorrhoids. This is when the hemorrhoid has not protruded out of the anal canal opening.

2nd Degree: Hemorrhoids are second degree hemorrhoids when they protrude and retract in and out of the anal opening without human intervention.

3rd Degree: Category three prolapsed hemorrhoids protrude from the anus and need to be manually inserted " they will not retract by themselves automatically.

4th Degree: This category of prolapsed hemorrhoids is by far the most serious. The hemorrhoid is not able to be re-inserted into the anus and a doctor should be consulted immediately.

Prolapsed hemorrhoids can be prevented the same say regular hemorrhoids can be prevented. Ensure you have a diet high in fiber, that you perform mild exercise often and that you dirnk plenty of water (to avoid dehydration). Avoid sitting or standing for long periods of time and never strain to remove the stool.

The severity of your hemorrhoid will usually determine which type of hemorrhoid cure is most relevant for you. In hemorrhoids ranging from 1st degree through to 3rd degree, natural cures work well in providing quick pain relief and treatment. While they also work for 4th degree hemorrhoids " it is probably in your best interests to seek medical help from your doctor as surgery may be required.

H-Miracle is the most effective natural cure available for hemorrhoids. It has been proven successful in thousands of cases of hemorrhoids with some people claiming massive results in as little as 48 hours.

About the Author:

Learn more about H Miracle and discover how to Treat Hemorrhoids today.

Blueberries, blackberries, acai berries and more

By Mark Goodman

1. Blueberries

You might already be aware of blueberries' high antioxidant content, but surprisingly many people are not. Easy to find at most any grocery store or market, blueberries are one of the easiest and most effective ways to increase your antioxidant intake naturally without pills. The ORAC rating of one cup blueberries is very high at 9019.[1] If you can afford to, eating one cup a day is an excellent way to supplement your diet.

2. Blackberries

Blackberries are also quite common, though they can be slightly harder to find than blueberries. Typically you will find blackberries in a mix of other berries such as blueberries and raspberries. Their ORAC rating is slightly lower than that of blueberries at 7701 per one cup serving.[1]

3. Cherries

With an ORAC value listed at 4873[1] per cup, cherries are high on the list of antioxidant-rich berries. As the favorite berry of many, there is no mistaking their sweet taste, but knowing how beneficial they are for your health should provide even more incentive to grab a bunch next time you're at the grocery.

4. Wolfberries

Wolfberries, also known as goji berries are relatively unknown in North America, but the opposite is the case in China. The Chinese have been eating wolfberries for centuries. They have probably realized the health benefits of wolfberries longer than North Americans have known how good blueberries taste. While it's hard to track down an ORAC rating for wolfberries which hasn't been skewed by commercial interests, it's probably safe to assume the value is somewhere near or slightly greater than that of blueberries.

5. Acai berries

Made popular recently by Oprah and internet marketers everywhere, acai is another berry which is high in antioxidants. As with wolfberries, to ORAC value of acai berries has not been confirmed by an independent study, it would probably be safe to assume their antioxidant value lies somewhere equal to or above that of blueberries. They do taste good and the juice has a semi-sweet flavor which even tastes like it's good for you. Considering how long they have been cultivated an eaten in South America, they must have some merit besides flavor.

6. Noni berries

More commonly known as Indian mulberries in their native region, noni berries are similar to acai and wolberries in the way they have been marketed as health and diet supplements. Sponsored studies have determined the ORAC rating to be leagues ahead of blueberries, blackberries and cherries, but an independent study determined their antioxidant value to be even less than that of oranges.[2]

The ORAC rating of a fruit is not the only value you should consider when determining its nutritional value. There are many more factors to take into account such as anti-inflammatory xanthone and flavonoid content. A wise choice would be to alternate consumption of several different fruits to receive the unique benefits of each.

Reference:

1. Nutrient Data Laboratory, Agriculture Research Service, US Department of Agriculture, Oxygen radical absorbance capacity (ORAC) of Selected Foods - 2007.

2. Nutrient composition of the blended Noni Juice, a PDF file located on-line at http://ec.europa.eu/food/fs/sc/scf/out151_en.pdf

About the Author:

Mark Goodman is a nutrition expert who has been following the recent popularity explosion of acai berries. Contact Mark if you need any more information about acai berry scams.