Healthy Body

Fruits and vegetables are an important part of any balanced diet. But nutrition experts also recommend eating a certain number of servings of meat and dairy products each day. It’s not surprising that many people who are considering becoming vegetarians hesitate because they fear that they will not get adequate nutrition.

The truth is that vegetarians can eat balanced diets too. It takes careful planning, but it’s not as difficult as one might imagine. The key to eating a balanced diet as a vegetarian is to know what foods give you the vitamins and nutrients that most people get from animal sources.

Calcium

Calcium is important because it strengthens our bones. Most people associate calcium with milk and cheese, but these are not the only sources of the important mineral. There are many vegetables that contain calcium.

Leafy green vegetables are one of the most popular sources of calcium among vegetarians. Broccoli and beans are also rich in calcium. Soy products provide lots of calcium as well, as do fortified fruit juices.

Lacto and ovo-lacto vegetarians can consume milk and milk products, so it’s easier for them to include calcium in their diets. But vegans can get the calcium they need for strong bones as well.

Protein

A common myth about vegetarianism is that it is extremely difficult to get enough protein. The fact is that although vegetarians usually eat less protein than those whose diet includes meats, meat-eaters often eat too much protein. Plant proteins can also be healthier, because they do not come with the large amounts of fat and cholesterol that animal proteins someetimes do.

Beans are a great source of protein for vegetarians. Grains, nuts, and seeds are also protein-rich. Even many vegetables, such as corn, provide a large amount of protein.

Vitamins

One thing that vegetarians usually get plenty of is vitamins. Fruits and vegetables are loaded with them, and many of these foods have several different vitamins in one delicious package. But there are a few vitamins that vegetarians need to take extra care to include in their diets:

- Vitamin B12 is one important vitamin that is usually obtained through meat, eggs or dairy products. Lacto and ovo-lacto vegetarians do not need to worry about getting enough B12 in their diets. Vegans, on the other hand, might want to consider taking B12 supplements.

- Vitamin D is also often lacking in vegan diets. Those who consume dairy products that are fortified with Vitamin D do not have to worry about it, but strict vegans usually don’t get much of the important nutrient. Two solutions are to get plenty of sunshine, which causes our bodies to create Vitamin D on their own, or to take Vitamin D supplements.

Eating a balanced diet is no harder for a vegetarian than it is for anyone else. Getting all of the vitamins and minerals we need requires us to eat a variety of foods, and to make sure those foods have enough of the things we need in them. By educating yourself about which foods have the nutrients that vegetarian diets often lack, and making it a point to include those in your diet, you can be a healthy vegetarian.

There has been much controversy over the use of artificial sweeteners. Saccharin, for example, was once nearly banned, but got by with a warning label on products that contained it. It has since been declared safe by the government. Aspartame has also undergone scrutiny, and is believed to be responsible for a number of troublesome side effects.

With all of the bad press and uncertainty surrounding artificial sweeteners, it is understandable that people might be hesitant to use them. Even if we do use them ourselves, it has been recommended that we do not allow our children to consume them.

Saccharin

Saccharin was the source of heated debate in the 1970s. Studies linked the substance to an increased incidence of bladder cancer in male rats, and the U.S. Food and Drug Administration attempted to impose a ban. They were convinced by the food industry, however, to allow the use of saccharin in products as long as the product bore a label saying that it contained saccharin and that saccharin may cause cancer.

In 2001, the FDA lifted the warning requirement, and now claims that saccharin does not cause cancer in humans. The American Medical Association, however, recommends a limit on the intake of saccharin in pregnant women and children. Considering all of the controversy surrounding saccharin, it is likely safer to avoid it altogether.

Aspartame

Aspartame has been linked to headaches, psychiatric disorders, low blood sugar and many other ailments. As a matter of fact, there are at least ninety-two side affects that have been associated with the use of aspartame. Most regulated drugs do not have that many reported side effects.

Unlike some other artificial sweeteners, aspartame dissolves easily and can end up in any tissue in the body. That means that it can cause problems with any tissue or organ. This is a problem for adults, and an even bigger problem in growing children, who could experience more damage than a person who is fully grown and developed.

Other Artificial Sweeteners

While saccharin and aspartame are two of the most controversial artificial sweeteners, most others have been associated with similar side effects. There has also been little testing done on them, so it’s hard to know just what problems could be associated with long-term use, especially among children.

Children Do Not Need Artificial Sweeteners

There is no practical reason for giving children artificial sweeteners. Even overweight children can benefit more from eating naturally sweet foods such as fruits. Giving these kinds of foods to our children in place of sugary sweets or foods with artificial sweeteners will allow them to develop a taste for them, thereby developing healthy habits that they can benefit from for life.

Keeping our pH levels in the right range is very important to our health. Even though certain parts of our bodies such as our stomachs produce acid, our blood pH should be slightly alkaline. If our blood pH levels are not alkaline enough, or if they are acidic, it is known as acidosis. Acidosis is associated with fatigue, and is often present alongside chronic diseases.

If our blood pH levels are too high, that can also cause problems. This condition is called alkalosis, and is often associated with dehydration. Here are some foods that can help lower our pH levels and promote good health when facing alkalosis:

Slightly Acidic Foods

These foods are slightly acidic. It is usually best to start with foods that do not contain too much acid, because they will prevent us from ending up on the opposite end of the spectrum.

* Fresh Corn
* Honey
* Pork Chops
* Whole Wheat Bread
* Eggs
* Bacon
* Lamb Chops
* English Walnuts
* Wheat Bran
* White Bread
* Veal
* Barley
* Turkey
* Steak
* Salmon
* Brown Rice
Foods With Medium Acidity

These foods are more acidic than the ones in the previous list. In the case of extreme alkalosis, they might provide faster relief.

* Wheat Germ
* Peanuts
* Chicken
* Peanut Butter
* Pasta
* Codfish
* Soda Crackers
* Haddock
* Shrimp
* Lobster
* Corned Beef
* Oatmeal
Highly Acidic Foods

These foods have the highest acidity you can find in natural food sources. They can be helpful if your pH level is extremely high.

* Sardines
* Sausage
* Dried Lentils
* Oysters
* Scallops
If you are suffering from acidosis, the foods in the above lists may be best avoided until your blood pH is restored to healthier levels. There lots of healthy foods with higher alkaline content you can eat that will help raise your pH.

While it is possible to test your own pH levels at home, it is best to go to a doctor for the initial diagnosis. Home pH tests use less reliable fluids such as saliva and urine, while the doctor can give you a blood pH test. Your doctor may also want to test for other problems based on the results of your pH test.

Once your doctor has determined where your pH stands, you can use litmus strips to test your pH level yourself at home. The results will be more variable, but they can give you a general idea of which direction your pH is going. From there, you can determine whether you need to include acidic or alkaline foods in your diet.

One of the problems we all face is how to maintain a diet during the holiday season. Undoubtedly for some it is fasting the week before Thanksgiving. There is less guilt when sitting down to enjoy this delicious feast. This has sometimes been the norm rather than the exception.

To avoid having to fast or go on a crash diet and still be able to enjoy the holiday fare, here are some tips for sticking to the diet maintained all year long without having to worry about the guilt and the added pounds.

Experts recommend drinking a few glasses of water and having a protein snack before beginning a holiday feast. There is an old expression, to wit; never go food shopping on an empty stomach. The same applies to the holidays. If preparing the holiday meal or being invited to a family gathering, eat a snack beforehand and drink water to alleviate the need to begin nibbling before the sit down meal commences.

Prepare a vegetable tray for guests with a low fat dip. If you have been invited to someone’s home, bring a vegetable tray as well. It is not only healthy but is a wonderful alternative for others who may be dieting as well.

Check out some recipes online that can be incorporated in preparing holiday meals and which offer substitutes for high-fat content. In addition, instead of the array of desserts traditionally served every year, why not make an angel food cake and top it with berries and low fat whipped cream.

Serve vegetables along with the Thanksgiving turkey. This is not only a healthy alternative to stuffing but can be served in many different ways. If serving a salad use low fat dressing. A delicious homemade vegetable soup can be prepared as a second course instead of pasta.

There are so many different ways in which to use alternative foods during the holidays, yet still enjoy every morsel. Moreover, portion control is the key to maintaining any diet. We all know that holiday fare consists of many courses. Take a walk with family members or friends in between courses. If the weather permits, play a game of touch football in the backyard.

While these are just some tips to help stick to the diet you have maintained all year long, you can still enjoy the holidays. Substitute foods high in fat with recipes that are just as pleasing to the eye and palate as the traditional foods offered during the holiday season.

If you are looking for an easy way to achieve a healthy life for you and your family, one of the most effective ways is to eat in. Here are some useful tricks.

If you are looking for an easy way to achieve a healthy life for you and your family, one of the most effective ways is to eat in. Here are some useful tricks.With our busy lifestyles, preparing your own meals is often exchanged with quick meals at fast food or casual dining dining establishments. Not only are these choices usually more cost prohibited than eating in, but also less healthy. You can dramatically improve the health benefits by staying in to eat.

If you are looking for an easy way to achieve a healthy life for you and your family, one of the most effective ways is to eat in. Here are some useful tricks.With our busy lifestyles, preparing your own meals is often exchanged with quick meals at fast food or casual dining dining establishments. Not only are these choices usually more cost prohibited than eating in, but also less healthy. You can dramatically improve the health benefits by staying in to eat.Eating at Home Puts You in Control – Eating at home has many health benefits, but more importantly it gives you the options of what ingredients you decide to include or not include in your meals. Have you ever glanced at what a hamburger at a casual dining restaurant is made from- there can be tons of ingredients, some with names you haven’t heard of or are unable to pronounce. When you prepare home-cooked meals, you can keep your foods natural and basic.

Do You Have Special Dietary Needs? – Another health benefit of eating in is that if you have special dietary restrictions such as limitations on fat in your foods, you can conveniently fix dishes that accommodate your guidelines. No need to fret if the restaurant has a low salt dish or if there is any extra sugar added to a dish.

Portion Control – One of the reasons that many people have gained weight is due to the portions that many fast food restaurants give you. They are much larger than recommended. If you eat at home, you can choose the appropriate portions for you and your family members, eliminating unnecessary food intake.

Food Allergens – When you eat at home, you can be more mindful in preparing foods, especially if you or a family member has a food allergy. Food allergies many times can be serious and possibly even deadly. Preparing food at home can eliminate the risk of an allergic reaction to allergic food reaction.

Quality Time – Another benefit to preparing meals at home is the quality of time spent with each other. Everyone likes to be pampered at times so it’s okay to eat out once in a while. However, eating at home allows you to spend quality time with loved ones. Each person can take part in meal preparation so it’s a shared event. By allowing children to participate in meal planning and cooking you are teaching them valuable self-sufficiency skills. The atmosphere is more conducive to sharing stories.

Make a pledge to prepare more home-cooked meals. The benefits of eating in exceed the time it takes to prepare a home-cooked meal. Your family will thank you in the end.

Dine Without Whine – A Family Friendly Weekly Menu Planner is a great menu planning service for active families. Go to www.dinewithoutwhine.com to discover even more rewards to menu planning.

Like everyone else, you have read it in many directions for good health: Eat plenty of dark, leafy greens. But what are they, and what do you do with them first?

They include kale, Swiss chard, (the queen of all greens), dandelion greens, beet greens, mustard greens, spinach, and turnip greens. But unless you live in the South, you’ve probably done little more with greens than sprinkle spinach on a salad.

If that’s the case, you’re missing out on wonderful side dishes and main dishes.

We won’t dwell on the health benefits because they’ve been so widely documented, from their huge vitamin and mineral content to those very important phytochemicals. They are important for cancer prevention.

In parts of the world, where vegetarianism is a way of life, people meet their daily calcium needs not by drinking milk but by eating greens.

To cook any kind of greens, clean them well, cut them up, and boil for about 4 minutes. Even better, put them in the microwave for a couple of minutes. For large-leafed greens like Swiss chard, run a sharp knife alongside the stem and center rib, separating the leaf from the stem.

Sauteing in olive oil and with garlic cloves and red-pepper flakes is also recommended.

Try this delicious recipe.

Creamed Swiss chard with onions

In a large no-stick skillet over medium heat, warm 1 teaspoon of olive oil. Add 1 medium onion, sliced.

Cook stirring frequently for 5 to 6 minutes or until softened.

Add 1 pound of Swiss chard, cut into bite-size pieces. Cover and cook for 3 to 4 minutes, or until the chard starts to wilt.

Sprinkle with 1 tablespoon of all-purpose flour and gradually add 1 cup of canned evaporated skim milk.

Cook 2 to 3 minutes or until the sauce thickens. Add 2 teaspoons grated Parmesan cheese and a sprinkle of ground nutmeg. Stir to mix.

Makes 4 servings.

2 plums, stoned and cut in half
2 ripe pears, cored and roughly chopped
10 strawberries, stems and top removed
1 banana

Tip: It is really up to you whether or not you peel the fruit. If you are using organic fruits then it’s a good idea to leave the peel on as it contains lots of vitamins and nutrients. If you are using non-organic fruits, then it may be best to peel them before using.

Blend all the fruit until smooth and enjoy! For a chunkier texture smoothie, chop up some extra strawberries, place them in your glass, fill with the smoothie and enjoy.

Fruit Facts:Â

Strawberries contain the anti-cancer compound called ellagitannin which has been known to help prevent cancer.

Bananas are rich in potassium are great for lowering high blood pressure, perfect at the end of a stressful day.

Plums are rich in bromelain, which can help the body digest protein. Plums also provide a good source of antioxidants.

Pears are a great source of vitamin C and copper, antioxidants which protect the body from the damage caused by free radicals, great anti-aging food.

Most women have been told to drink a lot of milk and eat foods rich in calcium to stay healthy and strong. Another food that should be included in every woman’s diet is soy protein. Here are just a few ways adding some soy to your diet can keep you healthy and strong.Â

Hot Flashes – These are a common symptom in women going through perimenopause. Women who suffer from mild to moderate hot flashes can usually decrease their symptoms by getting larger amounts of soy protein. Soy contains phytoestrogens, or plant estrogens, that can mimic human estrogen, reliving these symptoms. Many women have experienced good results using soy protein instead of estrogen replacement therapy.Â

Bone Health – Loss of bone mass is a serious issue for woman in menopause and perimenopause. If your normal bone mass is not maintained, you’re much more likely to develop osteoporosis. You’ll also most likely to suffer broken bones, which can be devastating to older women. Soy protein contains calcium, along with magnesium and boron: all of these are essential in keeping your bones strong and healthy. In addition to providing these building blocks for your bones, certain chemicals in soy, called isoflavones, may help prevent your bones from breaking down. Getting enough soy everyday is a great way to keep yourself strong.

Heart Health – We all know that high cholesterol is a big risk factor in developing heart disease. And while heart disease used to be considered a man’s disease, we now know that it’s a killer in women as well. If you want to keep your heart healthy, soy protein can help. It has been shown to lower “bad cholesterol” levels. Getting enough soy protein now can not only help you if you have a heart problem, eating it before there’s a problem can help prevent one.Â

Cancer Prevention – While the previously mentioned benefits mainly deal with older women, soy can be a great benefit to younger women as well. It is suggested that the phytoestrogens in soy can help prevent breast cancer in younger women by preventing high levels of estrogen from reaching hormone receptors. While current studies are inconclusive, they are still promising.Â

In addition to all these benefits for women, we also know that soy can improve immune system functions for men and women, making you less likely to get sick and improving recovery times.Â

Since we already know it’s important for women of all ages to get enough soy protein, the next thing to find out is how much. Having too much soy in your diet can actually cause problems rather than fix or prevent them. You should strive to get about 50mg of soy protein a day. While there are supplements available, the best way to get this and any nutrient is through a proper diet. However, some studies suggest that sources such as tofu are better for you than products like soy milk.

1 mango, peeled, stoned and chopped
Half a cantaloupe, peeled and chopped

Blend the mango and cantaloupe until smooth and serve. Turn it into a super smoothie by adding a little wheatgrass powder, available at your local health food store.

Fruit Facts:Â

Mangoes are great immune boosters since they provide lots of Vitamin C. They also contain high levels of carotenoids, vitamin A, folate, potassium and fiber… and they taste good too!

Cantaloupes contain beta carotene and Vitamin C which are great for combating passive smoking.

If you need to lower your blood pressure, but you don’t want to take prescription medications, the first step you should take is to make some changes in your diet. There are some small steps you can make that can add up to a big difference in your blood pressure. Here are 5 changes to try.

Cut Back on Salt. This is probably the most important change you can make to your diet if you want to lower your blood pressure. Instead of salting your food, experiment with different spices, sauces, and other seasonings. Just be sure to read labels and check the amount of sodium. Try cutting back on packaged foods that are higher in sodium and search for less salty options.

Go for the veggies. When our body has all the vitamins and minerals it needs, it can work more efficiently. This helps to lower your blood pressure along with improving functioning all over your body. Potassium is particularly important for lowering blood pressure. While you can always just get a comprehensive multivitamin, the best choice is to eat foods rich in certain vital substances. The best way to do this is by adding fruits and veggies to your diet. Try replacing some of the meat in your diet with these healthier alternatives. Just remember that meat has nutrients you need as well, so eat foods that will replace those nutrients as well.

Get more fiber. Increasing the amount of soluble fiber in your diet can not only lower your blood pressure, it can also lower your cholesterol, and help you lost weight naturally. You can add fiber to your diet by eating oat bran, apple pectin, or guar gum. A slightly more pleasant alternative would be fiber supplements. Just make sure to check how much of the content is soluble fiber.

Cut back on sugar. While scientists aren’t really sure why, eating processed sugars raises your blood pressure. You should cut back on eating sugar, or eat it with fiber or protein: they slow the absorption and lessen the effects.

Ditch the diet pills. While losing weight can help lower your blood pressure, stick to a healthy diet rather than taking pills. Many weight loss pills can actually raise your blood pressure. Losing weight the old fashioned way with diet and exercise is the best idea for lowering your blood pressure.

If you think these changes sound like too much for your taste, why not take them one at a time? You could also make changes in increments. For example, decide to replace one sugary or salty snack with a fruit of vegetable each day for a week. Once you’re used to one change, you can keep adding more until you’re comfortable and happy with your new healthy diet and lower blood pressure.