Where will you spend your extra MONEY??

Wise Spending - Buying something that has more value than its actual price and will give more benefits to your well being.

What are the benefits of taking HIGH QUALITY FOOD SUPPLEMENTS

Taking High Quality Supplements Diagram

A simple diagram on the effects of  eating healthy and taking HIGH QUALITY SUPPLEMENTS

  What with the MARK???

The NSF mark is your assurance that the product has been tested by one of the most respected independent certification organizations in existence today. It is valued by consumers, manufacturers, retailers and regulatory agencies worldwide. 

The NSF certification mark on a product means that the product complies with all standard requirements. NSF conducts periodic unannounced inspections and product testing to verify that the product continues to comply with the standard.

The mark also provides:

• Knowledge that an impartial review against established criteria or guidelines has been conducted
• Evidence that product labeling and claims have been objectively reviewed by a trusted third party
• A way to differentiate your product from your competitors’ and gain advantage in the market
• Evidence of your organization’s company-wide commitment to quality, compliance and safety
• Backing by a team of professionals dedicated to public health and safety operating in more` than 150 countries around the world

 ConsumerLab Mark:

United Natural Products Alliance:

The trade association for 21st-century natural health products companies

The United Natural Products Alliance (UNPA) is an international association of forward-looking companies dedicated to providing consumers with natural health products of superior quality, benefit and reliability. 

The U.S. Pharmacopeial Convention (USP) is a scientific nonprofit organization that sets standards for the identity, strength, quality, and purity of medicines, food ingredients, and dietary supplements manufactured, distributed and consumed worldwide. USP’s drug standards are enforceable in the United States by the Food and Drug Administration, and these standards are used in more than 140 countries.

USP standards are developed and revised by more than 900 volunteer experts, including international participants, who work with USP under strict conflict-of-interest rules. Since its founding in 1820, USP has helped secure the quality of the American drug supply. Building on that legacy, USP today works with scientists, practitioners, and regulators of many nations to help protect public health worldwide.

The Therapeutic Goods Administration (TGA) is Australia's regulatory authority for therapeutic goods. We carry out a range of assessment and monitoring activities to ensure therapeutic goods available in Australia are of an acceptable standard with the aim of ensuring that the Australian community has access, within a reasonable time, to therapeutic advances.

OrthoMed Approach to ASTHMA

What is Orthomolecular Medicine?
Linus Pauling defined orthomolecular medicine as "the treatment of disease by the provision of the optimum molecular environment, especially the optimum concentrations of substances normally present in the human body." Orthomolecular medicine uses safe, effective nutritional therapy to fight illness.

Remember:
Vitamin C replaces antibiotics, antihistamines, antipyretics, antitoxics, and antiviral drugs at saturation (bowel tolerance) levels. It reduces inflammation.

A vitamin can act as a drug, but a drug can never act as a vitamin.

The reason one nutrient can cure so many different illnesses is because a deficiency of one nutrient can cause many different illnesses.
There is not even one death per year from vitamins. Pharmaceutical drugs, properly prescribed and taken as directed, kill over 100,000 Americans annually. Hospital errors kill still more. Unlike drugs, with vitamins, the range of safe dosages is extraordinarily large. 

 

Asthma

BACKGROUND

Asthma is a chronic illness involving the respiratory system in which the airway occasionally constricts, becomes inflamed, and is lined with excessive amounts of mucus, often in response to one or more triggers. Triggers may include such things as exposure to an environmental stimulant or allergen. Cold air, warm air, moist air, exercise or exertion, or emotional stress may trigger an attack. The airway narrowing causes symptoms such as wheezing, shortness of breath, chest tightness, and coughing.
According to research by Dr. Abram Hoffer published in the Journal of Orthomolecular Medicine, sufferers of asthma appear to have low levels of ascorbate (vitamin C) in their system.  This is especially the case for men and children.

ORTHOMOLECULAR APPROACH

The orthomolecular approach to asthma focuses on nutrient deficiency. Vitamin C, known for reduction of inflammation, is often relied on to treat this illness. However dietary quantities of vitamin C are not sufficient to relieve asthma.
The orthomolecular treatment of asthma also looks at environment causes and suggests asthma suffers avoid tobacco smoke and any additional irritants or allergens.  Allergic foods should also be avoided. The most common food allergies found in individuals with asthma are “junk foods,” meat and dairy.
If foods are suspected to be the cause of asthma, an orthomolecular therapist will probably take a detailed history of the patient’s diet and place the patient on an elimination diet.
Orthomolecular treatment of asthma often includes the use of the following supplements:

• Calcium
• Magnesium
• Vitamin B6 Pyridoxine
• Vitamin C Ascorbic Acid
• Vitamin D

* A customized program must be developed by an orthomolecular practitioner

REFERENCES AND ADDITIONAL INFORMATION

Articles and Resources

• Orthomolecular Medicine News Service, August 9, 2005. ASTHMA TREATMENT THAT WORKS. http://orthomolecular.org/resources/omns/v01n08.shtml
• Hoffer, Abram. “The Megavitamin Revolution” Journal of Orthomolecular Medicine. 7.1 (1992)
• Hickey S and Saul AW. Vitamin C: The Real Story. Laguna Beach, CA: Basic Health Pub, 2008.
• Hoffer A and Saul AW. Orthomolecular Medicine for Everyone. Laguna Beach, CA: Basic Health Pub, 2008.
• Kunin, Richard. “Principles That Identify Orthomolecular Medicine: A Unique Medical Specialty”. Journal of Orthomolecular Medicine. 4 (1987)
• Harnett, Cindy. “Victoria MD wins prize for theories on megavitamins” Times Colonist November 3, 2007
• Murray, Michael T. Encyclopedia of Nutritional Supplements: The Essential Guide for Improving Your Health Naturally. Roseville, CA: Prima Publishing, 1996.
  Pauling, Linus. How to Live Longer and Feel Better. Corvallis: First Oregon State University Press, 2006.

Stop Smoking with Vitamins by Andrew Saul

Just found this video and I really think it's worth sharing..

COST Comparison:

Smoking = Personal Bunruptcy from Cigarette Purchase, Lung Cancer, Infertility, Heart Disease and other Complications

Supplementation = Half Pack of Cigarette 

ORTHOMED Approach for ALCOHOLISM

COST Comparison:

Alcoholism =  Personal Bunruptcy from alcohol maintenance & Illness.

Supplementation = Equivalent to 1 bottle of beer a day. 

Alcoholism 

BACKGROUND

Alcoholism refers to any condition that results in the continued consumption of alcoholic beverages despite the health problems and negative social consequences it causes. Alcoholism may also refer to a preoccupation with or compulsion toward the consumption of alcohol and/or an impaired ability to recognize the negative effects of excessive alcohol consumption.
Orthomolecular research suggests that the body’s metabolism of alcohol is decreased because of a vitamin B-3 (Niacin) deficiency, or dependency, which results in excess chemicals in the brain that ultimately result in addiction. 

ORTHOMOLECULAR APPROACH
The orthomolecular approach views alcoholism as a nutrient deficiency disease that afflicts those with an addictive biochemistry. The orthomolecular approach guides the patient in addressing his or her biochemical imbalances as the means to managing the addiction. It also corrects nutritional illnesses known to those suffering the physical and mental effects of alcohol addiction including depression, mental/physical fatigue, anxiety, nervousness, paranoia, and emotional instability.
Orthomolecular treatment of alcoholism examines the diet with a particular focus on sugar. Often, sugar will be eliminated from the diet completely, as it is considered the main source of addiction. Most alcoholics are suspected to have developed a sugar addiction in childhood that later develops into alcoholism. Good diet alone will not be sufficient to reduce the symptoms of alcoholism and will likely be complimented with vitamin therapy focusing on the B vitamins and vitamin C.
Orthomolecular treatment of alcoholism could include the use of the following supplements:

• Vitamin C
• B-complex tablet comprising of each of the major B-vitamins (note: Niacin is the most important single treatment for alcoholism)
• L-Glutamine
• Lecithin
• Chromium
• A good high-potency multi-vitamin, multi-mineral supplement, containing magnesium and the antioxidants carotene and d-alpha tocopherol

* A specialized program can be developed by an orthomolecular practitioner nearest you.

REFERENCES AND ADDITIONAL INFORMATION

Articles and Resources

• Orthomolecular Medicine News Service, July 1, 2005. Treatment Protocol for Alcoholism.
• http://orthomolecular.org/resources/omns/v01n06.shtml
• Smith, M.D. Russell. “A Five-Year Field Trial of Massive Nicotinic Acid Therapy of Alcoholics in Michigan”. Journal of Orthomolecular Psychiatry 3.4 (1974)
• Cleary, John. “Etiology and Biological Treatment of Alcohol Addiction” Journal of Orthomolecular Medicine 2.3 (1987)
• Smith, M.D. Russell. “Status Report Concerning the Use of Megadose Nicotinic Acid in Alcoholics”. Journal of Orthomolecular Psychiatry. 7.1 (1978)
• Replogle, William and Eicke, F.J. “Megavitamin Therapy in the Reduction of Anxiety and Depression Among Alcoholics”. Journal of Orthomolecular Medicine. 2.3 (1987)
• Hoffer, Dr. Abram. “The Megavitamin Revolution”. Journal of Orthomolecular Medicine. 7.1 (1995)
• Hoffer A and Saul AW. Orthomolecular Medicine for Everyone. Laguna Beach, CA: Basic Health Pub, 2008.
• Kunin, Richard. “Principles That Identify Orthomolecular Medicine: A Unique Medical Specialty”. Journal of Orthomolecular Medicine. 4 (1987)
• Harnett, Cindy. “Victoria MD wins prize for theories on megavitamins” Times Colonist November 3, 2007.
• Petralli, Genita. Alcoholism: The Cause & The Cure. City, Prov: Faith With Works, 2004.
• Murray, Michael T. Encyclopedia of Nutritional Supplements: The Essential Guide for Improving Your Health Naturally. Roseville, CA: Prima Publishing, 1996.
• Pauling, Linus. How to Live Longer and Feel Better. Corvallis: First Oregon State University Press, 2006.
• Williams, RJ, Roach, MK, “Impaired and inadequate glucose metabolism in the brain as an underlying cause of alcoholism–an hypothesis.”, Proc Natl Acad Sci U S A. 1966 August; 56(2): 566-571.
• Hoffer A and Saul AW. Alcoholism: The Vitamin Cure. Laguna Beach, CA: Basic Health Pub, 2009.
• From the upcoming book: Hoffer A and Saul AW. Alcoholism: The Vitamin Cure. Laguna Beach, CA: Basic Health Pub, 2009.

11 Healthiest Food Source

Source: www.yahoo.com

Grown without chemicals and loaded with nutrition, these 11 foods will keep you (and the planet) healthy for life.
By Emily Main, Rodalenews.com
J.I. Rodale, the man who founded Rodale Publishing (publisher of healthy living magazines and Rodalenews.com), launched the organic farming movement in America. A strong believer in the power of food to heal, he knew long before organic went mainstream that producing the healthiest food meant growing it in the healthiest soil--soil enriched naturally with organic matter, not synthetic, petroleum-based fertilizers that can rob it of vital nutrients and minerals. In a 1947 issue of Rodale's first magazine, Organic Gardening, J.I. Rodale outlined "The Rodale Diet," a simple recommendation of easily accessible healthy foods, grown without the use of toxic chemicals that, if followed 20 to 30 percent of the time would "give disease a smart punch in the solar plexus." And 65 years of nutrition science have proved him right. All of the foods he recommended back in the '40s, studies are finding, contain the highest amounts of disease-fighting antioxidants, essential fatty acids, and other vital nutrients that are deficient in the modern American diet. If you want to follow "The Rodale Diet," here's what you need to get started. 

Fish
J.I.'s Take: "Here is an animal that, unlike cattle, does not eat food raised with chemical fertilizers. It feeds in waters rich with minerals, prominent among which is the most valuable element, iodine."
Why It's Healthy: Saltwater fish, to which Rodale was referring, are the most commonly consumed, and one of the healthiest, sources of protein consumed worldwide. Even today, saltwater fish still don't eat food raised with chemical fertilizers, but the problem is, they're becoming harder and harder to find. Overfishing has ballooned since J.I. Rodale's day, and the list of saltwater fish that have managed to continue to exist in healthy amounts is getting shorter by the day.
How to Get It: Go with the safest fish to eat (you can find the list here), namely wild fish living in sustainably managed fisheries, such as wild Alaskan salmon and wild-caught Pacific sardines. There are a number of farmed fish that are raised without damage to their surrounding environment, but some, such as farmed tilapia and catfish, are fed corn that may be have been genetically modified and grown with pesticides. 

Kelp
J.I.'s Take: "Kelp is rich in potassium. It is believed that the reason there is a complete absence of hay-fever cases in the Orient is the fact that the Japanese and Chinese eat liberally of this product."
Why It's Healthy: An edible form of brown algae, kelp contains more than just potassium. It's rich in iodine, protein, magnesium, and other minerals at levels higher than most land vegetables. It's also rich in the omega-3 fatty acid EPA.
How to Get It: "Overall, kelp harvesting is a sustainable practice that can have low impact on the marine environment if done right," says Matthew Huelsenbeck, marine scientist with the conservation organization Oceana. However, he adds, some kelp farmers have started introducing genetically modified varieties, which can escape and contaminate the surrounding environment, and kelp grown in waters near polluting industries could be contaminated with heavy metals. "About 80 to 90 percent of kelp on the market comes from China--a species called Japanese kelp," he adds. Because the name is confusing, it can be hard to know where your kelp is coming from. So stick with domestically raised kelp: Maine Coast Sea Vegetables sells kelp raised in the Gulf of Maine. 

Mushrooms
J.I.'s Take: Grown in beds of rich organic matter, mushrooms were grown without the use of any pesticides, he said, "because it would kill out the very spores which are needed to develop into mushrooms." Not only that, but they're rich in iron and protein.
Why They're Healthy: Mushrooms are not just healthy, they're vital in boosting your immune system and preventing infections, and they're becoming increasingly valuable tools in medicine, where research is finding that mushroom compounds can fight diseases such as breast cancer. But nowadays, commercial mushroom producers do use heavy amounts of insecticides, says Thomas Wiandt, an organic mushroom farmer in Ohio and owner of Killbuck Valley Mushrooms. "Common practice is to grow them in caves, or cavelike structures," he says. Those areas provide optimal breeding grounds for insects, so the crops are often misted with insecticides (which are different types of pesticides than fungicides, which aren't used because they would kill of the spores mushroom need to grow). U.S. Department of Agriculture tests have detected 14 insecticide residues on mushroom crops. "Not only that, a mushroom has a highly absorbent surface," Wiandt says.
How to Get It: Get the health benefits without the toxic chemicals--go organic. 

Coconut
J.I.'s Take: "A good source of fats and carbohydrates," coconuts also "provide excellent exercise for the teeth." Coconut palms also didn't require heavy doses of synthetic, petroleum-based fertilizers.
Why It's Healthy: Though high in saturated fat, coconut products, particularly coconut oil, are proving to be exceptionally healthy. Studies on populations that consume high quantities of coconut oil have found lower rates of heart disease, and coconut oil is one of very few sources of lauric acid, which helps your immune system fight bacterial and viral infections.
How to Get It: Every part of the coconut is valuable--even the shells are being used as water filters in some areas. In J.I. Rodale's day, coconuts were probably harvested wild, but now, coconut palm plantations have taken over Southeast Asia, where most of the world's coconuts are grown. Plantations deplete the soil of nutrients and increase pest problems--increasing the need for synthetic fertilizers and pesticides. But it might be hard to find certified-organic whole coconuts, so opt instead for organic coconut products, such as Dr. Bronner's certified-organic and Fair Trade coconut oil or Body Ecology organic Coconut Water. 

Watercress
J.I.'s Take: "Watercress is never grown with chemical fertilizers. It grows along brooks and other running waters and…it contains more iron than spinach."
Why It's Healthy: It's not just an iron powerhouse. Scientists have also found that the antioxidants in watercress can battle breast and lung cancers, and a study in the American Journal of Clinical Nutrition found that eating just three ounces a day boosts your levels of certain antioxidants by 100 percent.
How to Get It: You probably won't find much wild watercress in grocery stores, but hydroponic watercress (grown directly in water) is the most commonly available type. The benefit: Few pesticides are needed in hydroponic operations, and the plants are still grown without synthetic fertilizers. 

Wild Berries
J.I.'s Take: Wild fruit trees grow without chemical help, and even cultivated cranberries and other berries, in Rodale's day, were rarely treated with pesticides.
Why They're Healthy: Wild berries, wild blueberries in particular, have higher levels of antioxidants than their cultivated counterparts. One Canadian study found that wild blueberries can counteract inflammation and insulin sensitivity, two factors that, when abnormal, can contribute to arthritis and diabetes. Rodale was particularly fond of mulberries, huckleberries, and blackberries, all of which have a higher antioxidant content than cultivated berries.
How to Get It: Wild blueberries can be found in the freezer section of your grocery store (the season for fresh wild blueberries is very short), but for other wild berries, you'll have to go out foraging during spring and summer. For help spotting them, read our piece, 7 Wild Fruits That May Be Growing in Your Backyard. 

Wild Rice
J.I.'s Take: Rodale seemed fascinated by this wild grass that grew in swamps and wanted his readers to send in more information about its cultural significance.
Why It's Healthy: Native to the Great Lakes regions of Wisconsin, Michigan, Minnesota and parts of Canada, wild rice has been hand-harvested in canoes by native American tribes that live in those areas for over a thousand years. Not technically a grain but a grass, wild rice is rich in protein, fiber, and B vitamins. Since it grows wild, there is no need for toxic pesticides or water-polluting fertilizers, and it's harvested in the least environmentally damaging way possible.
How to Get It: Most "wild rice" on store shelves isn't wild at all but a hybrid product cultivated in paddies. Keep an eye out for wild rice that's actually wild, sold by companies like Eden Foods and Native Harvest. 

Wild Game
J.I.'s Take: Rodale liked wild game because it was "free of the taint of chemical fertilizers" since the animals forage for food in the wild. But he was first turned on to it as a healthy superfood by a physician who was prescribing diets of wild game to patients with high blood pressure.
Why It's Healthy: Wild animals aren't just free of the taint of chemical fertilizers; they're also free of hormones, antibiotics, and even the antibiotic-resistant bacteria so common in factory-farmed animals, according to a study published last year in the journal Applied and Environmental Microbiology. Meat from deer, elk, wild boar, and other feral creatures also has fewer calories, less saturated and total fat, and even lower levels of cholesterol. The primary concern with wild game is lead contamination; hunters use leaded bullets, fragments of which can get introduced into the meat.
How to Get It: J.I.'s advice? "Go to the hunting regions during the proper season. Many of the resorts serve venison and other game meats." But you don't really have to travel that far in this day and age. A number of online retailers sell wild game meats. Just be sure to ask about whether the retailer tests for lead. 

Maple Syrup
J.I.'s Take: "I strongly recommend that white sugar be dispensed with entirely and that maple syrup be substituted," Rodale wrote.
Why It's Healthy: Overrefined and nutritionally void, white sugar comes from chemically intensive sugar cane and sugar beets--Rodale's reasoning for eliminating it from his diet. Now, sugar beets aren't just pesticide-heavy, they're also being genetically modified to grow faster so Americans can have access to more cheap sugar we don't need. You need just a small amount of maple syrup to sweeten your coffee, baked goods, or oatmeal, and it's actually good for you. Scientists recently discovered more than 50 compounds in maple syrup known to battle cancer and heart disease.
How to Get It: Find organic maple syrup at any grocery store or visit your farmer's market to get the good local stuff. Don't fall for "pancake syrup" that's mostly high-fructose corn syrup dyed brown with "maple flavoring" added. 

Honey
J.I.'s Take: "Natural honey is full of living hormone-like qualities, which makes it a valuable adjunct to the diet."
Why It's Healthy: Honey is rich in antioxidants and is often used as an antiseptic treatment on wounds. As Rodale said, it also contains phytoestrogens, and studies on Greek honey have found that those phytoestrogens can blunt the growth of breast, prostate, and endometrial cancers. Honey also has a low glycemic index, so using it to sweeten tea or coffee won't lead to energy-busting blood sugar drops later in the day.
How to Get It: The best honey is raw, local honey from a nearby farmer. A recent test by Food Safety News revealed that more than 75 percent of the honey sold in the U.S. is so heavily processed and filtered, a process that removes all of the pollen in honey, that it would flunk quality standards set by most of the world's food agencies, including the Food and Drug Administration. 

Nuts
J.I.'s Take: J.I. valued nuts--particularly walnuts, pecans, filberts, and pine nuts--because the trees on which they grew lived in soils rich in organic matter that had built up for centuries. That soil enriched nuts with minerals and protein.
Why They're Healthy: Today, nuts are grown on trees raised in plantations that, unless certified organic, have resorted to heavy doses of chemical fertilizers. But find a certified-organic nut supplier, and you'll get all the protein and minerals that J.I. valued without the extra dose of pesticides. In addition, walnuts and pine nuts are good sources for essential fatty acids that protect your brain, heart, and bones.
How to Get Them: If you're having a hard time finding organic nuts at the store, take a walk. Though pecan and pinyon (pine nut) trees grow wild only in certain areas, walnut trees exist pretty much everywhere. Just keep an eye out for trees bearing large green shells that resemble green apples. Crack one open and the nut is resting inside a soft casing that will dye your hands brown.

The Bad Side of Elimination Diets

Source: www.yahoo.com

The latest trend in health appears to be watching what you don't eat. People looking to resolve digestive problems and other medical issues are cutting out any number of food groups in their quest for a cure - everything from gluten and grains to sugar, alcohol, soy, and dairy.
In some cases, elimination diets can be very helpful for identifying food intolerances and relieving symptoms. In fact, allergists and registered dietitians have been using this approach for decades to help patients methodically pinpoint - or rule out - foods that may be contributing to gastrointestinal upset, irritable bowel syndrome, headaches, and other conditions potentially influenced by diet.

But it's concerning when people start cutting out any number of food groups on their own for long periods of time without medical supervision. While giving up certain categories of food for a few weeks or months isn't likely to cause ill effects, over the long-term, avoiding a long list of ingredients could contribute to nutritional deficiencies or a whole new list of symptoms. 

Can 'Free' Diets Make Things Worse?
"Free-from" diets can sometimes backfire and make patients feel even worse, according to Tamara Duke Freuman, a registered dietitian who specializes in gastrointestinal disorders and recently shared her clinical experience with elimination diets in her U.S. News & World Report blog. Gluten-free diets can lead to diarrhea; Paleo and other low-carb eating styles can contribute to constipation; and broad, multi-food elimination diets can trigger uncomfortable bloat.

Sometimes, free-from diets are an absolute and life-long requirement. Following a gluten-free diet is a medical necessity if you have celiac disease, and avoiding certain foods can be a life-or-death matter if you have diagnosed food allergies. Of course, the first step is getting a proper diagnosis from an appropriate medical professional before cutting out anything. In the case of food allergies, make sure you're working with a board-certified allergist who is using the proper diagnostic tests. There are many unproven diagnostic methods, including IgG blood tests and hair analysis, which are unfortunately still used inappropriately by health care providers. If dietary changes are warranted, working with a registered dietitian can help you adjust your eating plan so you're still getting all the nutrients you need.
However, people following self-made elimination-style diets on their own - especially those that exclude multiple ingredients - should think twice about the potential consequences. The best way to get all of the vitamins, minerals, and other ingredients your body needs to function at its best (without relying on supplements or fortified products) is to eat a variety of whole foods, and restrictive diets by definition interfere with your ability to do that. Give these downsides some real consideration before making sweeping cuts to your diet, particularly if these changes are completely voluntary, not a medical necessity.

For instance, there's no question that the Paleo diet can help people lose weight and feel better as a result, but (heavy animal protein content aside), this eating style typically prohibits a laundry list of food groups, including extremely nutrient-dense choices like beans, lentils, and most if not all whole grains. These ingredients are some of the most concentrated sources of fiber and other essential nutrients, and they have well-established, long-term health benefits. 

The Health Halo of 'Free' Labeling
Further, as I've mentioned before, splashing "gluten-free" or "sugar-free" on a packaged food label can create a health halo effect by masking the downsides of a less-than-stellar product. Just because a product is dairy-free, or cholesterol-free, or casein-free, doesn't mean it's good for you; what's actually in the food counts, too. We all snicker about Snackwell's cookies, the poster child for the low-fat movement, because we now understand that even though they were fat-free, they were loaded with sugar and junky refined carbs… certainly not a health food. Well, the same is true for today's line of almost-everything-free products. Gluten-free snack foods and dairy-free desserts may still be loaded with sugar and unhealthy fats. We need to learn from our mistakes and always look at the whole picture.

If you've found that cutting out certain foods improves your comfort and quality of life, that's certainly nothing to make light of. However, you also need to look carefully at the foods you've eliminated and how these omissions affect your overall diet. If you're worried about the effect dietary restrictions may be having on your health, I strongly advise working with a registered dietitian to develop a personalized eating plan that meets your individual nutrition needs.

Best Foods to Make Your Abs Flat..

Source: www.yahoo.com

Almonds
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly. 

Eggs
You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD.
Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.) 

Soy
Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk-based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.
Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolated soy protein" -- the latter may not provide all the benefits of whole soybeans. 

Apples
A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has 5 grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.
Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity. 

Berries
Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz.
Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.


Leafy Greens
Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.
Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale. 

Yogurt
People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in theInternational Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.
Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber. 

Veggie Soup
Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).
Try for: At least one cup of low-calorie, low-sodium vegetable soup every day. 

Salmon
Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of ab-friendly protein.
Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts. 

Quinoa
This whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.
Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

Health Choices All Women Should Make by Age 30

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Making healthy behaviors a habit while you're still young boosts the likelihood you'll hold onto them throughout your life. So, we're kicking off the week with 15 health choices every woman needs to make by time she reaches the big 3-0. (And if you've already blown out 30 candles but haven't made some of these choices yet, there's still time--better late than never!) 

Find a Workout You Actually Enjoy
Exercise improves your mood, makes you sleep better, helps you maintain a healthy weight, and more. But if you don't like it, you're so much less likely to do it. Need some new ideas to try? We've got a ton of workouts and lots of info about running, yoga, Crossfit, and more.


Drink More Water
It can help you lose weight, improve your mood, and more. Want some suggestions on how to gulp down more during the day? Check out these 10 ways to hydrate more.
 
Quit Smoking (or Don't Start in the First Place)
You know that smoking seriously increases your odds of getting lung cancer and may even hurt your brain--and research published in 2012 indicates that women who quir before they hit 40 live longer than those who keep lighting up past the big 4-0. 

Stand More
An increasing amount of research shows that the more time you log planted in a chair, the higher your risk of suffering from from obesity, heart disease, and diabetes (which is why some people have started warning about the danger of "sitting disease"). Even scarier, this holds true whether you work out regularly or not.

Find the Best Birth Control for You (if Any)
Yes, there are very legitimate reasons to decide not to use birth control--but the fact is that it's important to make a conscious decision on the subject one way or the other, rather than leaving yourself open to an unplanned pregnancy. And if you choose to use some form of contraception, you'll want to pick the best one for you by learning about all of your birth control options first.

Drink Only in Moderation
If you're anything like most Americans, you're probably not that concerned about blowing this one off sometimes (see: birthdays, post-breakups, the holidays, regular happy hours, etc.). But here's why you shouldn't exceed the U.S. dietary health guidelines to consume no more than seven drinks a week and no more than three in one day: Regularly throwing back more than that can lead to both minor health issues like low energy and blotchy skin and major problems like strokes and certain cancers.


Get Health Insurance
Regardless of what you think about the Affordable Care Act, the fact remains that you need health insurance. Whether you get into an accident, develop a disease, or get pregnant, you will appreciate having coverage at some point. Not convinced? Read this article about how not having health insurance kills thousands every year, and then talk to us.

Love Your Body
Notice we didn't say, "when you reach your goal weight" or "if you've got a great rack." The truth is, your body does a ton for you, even if you're not thrilled with every single aspect of it. Learn how to appreciate your body now, and you'll be so much happier and healthier for it. 

Schedule Regular Friend Dates
Not only will it help you de-stress (which is important for mental and heart health), but at least one animal study also suggests that it may result in your body burning more calories. So even when things get crazy-busy, make some time to catch up with your girls--your health will thank you!

Learn How to Cook at Least a Few Truly Delicious Healthy Dishes
Recent research shows that, if you enjoy the food you're taking in, it's so much easier to stick with a healthy-eating plan--whether it's designed for weight loss or just overall wellness. So get cooking!


Find a Doctor You Love, or At Least One You'll Listen To
Recently, we wrote about new research that suggests women may be better doctors than men. Of course, it's impossible to make wide-sweeping statements about all medical professionals. But we can tell you this: Your doctor's gender doesn't matter nearly as much as how comfortable you are with them. Because when you like and trust your doc, you're more likely to give them the information they need, listen to their suggestions, and even just make the trip to see them once a year.

Learn Your Family's Health History
No, your mom may not want to talk about her father's struggle with heart disease or her uncle's mental health issues--but your wellbeing depends on it. The more you know about your family's health history, the better prepared you and your M.D. will be to deal with any issues that come up for you down the road.


Do Regular Health Checks
To really stay on top of your health, you'll need to do more than just see your OB/GYN and general practitioner once a year. This nifty guide will help you keep track of which health checks you should be doing and how often to do each.

Get Your Vitamins From Your Food as Much as Possible
Some studies have linked supplements to negative health consequences "But a lot of studies show more negative effects on Pharma Drugs..", and recently, an editorial published in the Annals of Internal Medicine discouraged consumers from spending money on multivitamins "To avoid prevention and spend a lot of money from prescription drugs when disease complicate?". Yes, your doctor may recommend supplements in certain situations. But in general, getting as many of the vitamins and minerals you need from your diet as you can is a better idea than relying on pills, since you're less likely to face toxicity concerns "Check the percentage died on vitamins compare to Pharma drugs". 

It depends on what vitamins you have chosen to protect your health of course... 

Swear Off Extreme Dieting
Experts say that the max amount you can aim to safely lose in one week is one or two pounds. Since that means creating a calorie deficit (through diet and exercise) of 500-1,000 calories, you'll probably want to consume about 1,500 calories a day and supplement that with regular (reasonable) workouts. Anything more extreme will prevent you from getting all of the nutrients you need and set you up for yo-yo dieting since your body will go into starvation mode.

Nutrition Booster Goodies

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1. Nuts
Go nuts for pistachios, almonds, walnuts, or other favorites. In a Harvard study of 120,000 women and men, the more nuts people ate, the lower their risk of premature death. Indeed, those who munched daily were 20% less likely to have died during 30 years of follow-up than non-nibblers. More good news: Frequent nut eaters were also less likely to have gained weight. 

2. Pomegranate Juice
In addition to being delicious, the flavonoid- and polyphenol-rich beverage may make your blood vessels healthier, which can mean lower blood pressure readings. In an Iranian study, drinking five ounces of the juice daily (about 85 calories) helped a group of adults with hypertension significantly lower their numbers -- by about 6.4 points systolic (the upper number) and 3.6 points diastolic (the lower one) -- in just two weeks. 

3. Broccoli
Popeye kept in shape with spinach, but to bolster your defenses, fork up some broccoli. The veggie helps prevent cancer, heart disease, and diabetes; now a new U.K. study has uncovered how. The compound glucoraphanin, found in cruciferous vegetables like broccoli, Brussels sprouts, and cabbage, "retunes" cells so they can better defend against illness. Need more munching motivation? Other research suggests that a derivative of glucoraphanin (sulforaphane) may help delay arthritis. 

4. Water
Here's one time you should drink and drive. In a British study, thirsty people who downed three cups of water with breakfast did better on tests measuring reaction time than those who skipped the beverage. While the researchers aren't sure how hydration affects your brain, it might be that thirst distracts you, making it tough to focus on tasks, says study author Caroline Edmonds, Ph.D. And for those who need an A.M. jolt, good news: Coffee and tea count, too. 

5. Orange Vegetables
Recent studies suggest eating more high-fiber, carotenoid-rich veggies may lower breast cancer risk. Score both nutrients from seasonal picks like sweet potatoes, carrots, pumpkin, and squash. 

6. Grapes
The juicy fruit has long enjoyed a heart-healthy reputation. But now researchers at the University of Michigan Cardiovascular Center have figured out how grapes help: They turn on genes that boost defenses against heart-tissue damage, new animal research shows. The study also suggests grapes can help combat the unhealthy effects (stiff arteries, high blood pressure) of consuming too much salt, says lead author E. Mitchell Seymour, Ph.D. 

7. Mango
Mango may taste like candy, but it's rich in health-boosting polyphenols and carotenoids. It may also help improve glucose levels: In one study, obese participants who ate the equivalent of about 2/3 cup of the tropical treat (roughly 65 calories) daily for 12 weeks significantly lowered their blood sugar -- possibly due to the fruit's fiber, which can slow sugar absorption, say researchers. 

8. Fresh Basil
Not only does fresh basil add spark when used in caprese salad, pesto, and soup, but it's also full of disease-fighting antioxidants and essential oils. For the biggest health boost, savor it fresh -- researchers recently found that a third or more of basil's polyphenols may be lost when the herb is dried. (Of course, dry basil is still a healthy choice if the fresh version is out of season.) 

9. Berries
As if their yumminess weren't enough, here's another good reason to make berries your go-to snack. In a Harvard study of 90,000 women, those who enjoyed at least three servings of strawberries or blueberries per week had a 32% lower risk of heart attack than women who ate them only once a month or less. This was true even if the berry-skippers had lots of other fruits and veggies. Berries' potent ingredients? Anthocyanins -- plant pigments that make blood vessels more flexible and reduce blood pressure. 

10. Tomato
We say "tomato" … and so does your heart. In what could be considered juicy news, a Tufts University study found that people who ate a tomato-rich diet had a significantly lower risk of coronary heart disease. The health boost comes from lycopene, an antioxidant that gives tomatoes their color and (pizza lovers, rejoice!) becomes even more concentrated in sauce. In the 11-year study, those who ate the most lycopene -- watermelon is another rich source -- had a 25% lower risk. 

11. Fruits and Vegetables
People who eat more fruits and veggies have higher levels of "mental well-being," a recent British study found. And while larger quantities of the healthy stuff correlated with greater mood lifts, participants didn't have to buy out the greenmarket: The happiness meter peaked at about seven portions a day -- and a serving can be just six orange slices. 

12. Cinnamon
Cinnamon may be known for its zing, but it can keep your blood sugar levels steady -- even after a breakfast of a fast-acting carb like farina cereal, a recent study found. That means fewer blood-glucose spikes and plunges, which can cause those "I'm starving!" moments. Study volunteers added 2 1/2 teaspoons of the spice to their A.M. meal, but sprinkles throughout the day very likely will work, too. 

13. Chocolate and Cocoa
Savoring dark chocolate and other cocoa products with lots of heart-healthy flavonoids can lower your blood pressure, a new review has confirmed. The numbers sound tiny -- an average of 2.8 points systolic and 2.2 points diastolic -- but if you're on the borderline of hypertension, they could be enough to keep you off meds. Small treats are plenty: about 1 ounce of dark chocolate or 3 tablespoons of cocoa a day. 

14. Tea and Honey
Never has kicking back with a cuppa been so virtuous: By adding a dollop of this sweet stuff to lemon-flavored tea, you make it an even more nutritious sip, new research shows. Tea itself is steeped with antioxidants (linked to lower levels of heart disease and cancer), and the lemon adds still more. Honey then boosts the brew another notch, upping antioxidant activity by an average of 44%.

STOP CRAVING?? Try These Tricks

Source: www.yahoo.com

By Tori Rodriguez

You know that stress and feeling down can make food cravings soar, but a good mood can trigger overeating just as much as a bad one. In both states, "people tend to consume tasty, high-caloric foods," says researcher Peg Bongers, of Maastricht University in the Netherlands. "Few-if any-people will eat a carrot when they feel sad or have something to celebrate." All the more reason you need an arsenal of options to control your eating. Try these 10 surprising ones, whether you're in the throes of the blues or bliss. Photo by David Roth/Getty Images.

1. Take a whiff of something else. Studies show that sniffing peppermint or jasmine extract dampens desire for chocolate and other high-calorie faves. "When people crave a particular food, they have vivid images not only of how delicious it looks but also of how good it smells," says Eva Kemps, PhD, a professor at Flinders University in Australia. Inhaling an unrelated scent "reduces the vividness and clarity of these imagined smells, and reduces the craving for that food." Keep some jasmine or peppermint essential oil handy, and indulge your nose when temptation strikes. 

2. Tune into your body. In one study, an exercise called "body scan" kept cravings in check. "When people crave something, they see it in their mind's eye, and the stronger and more vivid this imagery is, the worse the craving becomes," says Jon May, PhD, of Plymouth University's Cognition Institute in the U.K. Envisioning something else weakens the craving imagery-and the craving itself. Settle into a quiet spot and mentally "scan" your body from toes to head, noticing sensations as you go. As other thoughts arise, acknowledge them, then return your attention to your body.

3. Take a mental vacation. Dr. May's study also found that visualizing a 10-minute walk through the forest helped head off food urges…if you tap into multiple senses. So imagine seeing colorful birds, smelling pine trees and feeling the ground beneath your feet as you walk. If the forest isn't your thing, try the beach or mountains. The imagery doesn't just provide distraction, says Dr. May: "It uses mental processes also used by cravings, so it's particularly good at making them easier to resist."

4. Take on a challenging task. According to recent research, it doesn't just reduce cravings; it increases healthy food choices too. "Humans can only maintain a limited amount of information simultaneously," says Lotte van Dillen, PhD, a professor at Leiden University in the Netherlands. In situations that require a lot of brainpower, "there simply is not enough mental capacity available for cravings to persist, so people will be less vulnerable to temptation." When the snack machine beckons, tackle advanced Sudoku instead. 

5. Don't react to your thoughts. Just because you think something ("Must have candy now!") doesn't mean you have to follow it (by devouring any sweet treat within reach). In a 2012 study, one group of people who noticed their thoughts but recognized that they didn't have to do anything about them had a big dip in their desire for chocolate-and the amount they ate. In fact, it was a more effective craving cutter than using a relaxation technique.

6. Play games. Dust off the Nintendo. A new study found that people who played Tetris for just three minutes had significantly weaker cravings than participants who didn't play, perhaps because the game loads down working memory and crowds out tempting thoughts. Good thing there are several ways to get your game fix: If you don't have a gaming system, you can play Tetris on your computer or smart phone.

7. Hit the pavement. A brisk 15-minute walk helped reduce women's chocolate cravings in a recent study. It could be because exercise slashes the tension, boredom and fatigue that can lead to unhealthy food choices. More possible reasons: "Short bouts of physical activity throughout the day may help regulate mood and reduce focus on snacks," points out Hwajung Oh, PhD, a professor at Seoul National University in South Korea. 

8. Work with clay. Maybe they were onto something in Ghost. Making shapes out of modeling clay can reduce the strength of cravings and the frequency of thoughts about the desired food, according to a 2012 study. The simple reason: The task competes with the craving for our attention, according to experts. Don't worry about making a masterpiece: Study participants made as many pyramids and cubes as they could within 10 minutes.

9. Remember your last meal. Hunger is the strongest cue to eat, of course, but when we don't have a clear sense of what we most recently ate, we can think we're hungry when we're not. Researchers at the University of Bristol in the U.K. found that people felt fuller when they recalled having eaten a large meal, but when they thought the meal was smaller than it was, they felt hungrier. Try writing down details of your meals to refer to later, or take a mental (or real) snapshot so there's no wondering what you last ate.

10. Do what works for you. Simply using tips from a self-help book about dealing with cravings decreased them in a recent study, while trying to suppress food thoughts had the opposite effect. The self-help approach may have worked because participants chose strategies they preferred, and people are more likely to rely on a technique if they like it, says researcher Boris C. Rodríguez Martín, PhD. The takeaway: Pick out the tips above that appeal most to you, and count on just them when cravings arise.