What Exactly Are Carbohydrates?

We’ve all heard the term low-carb diets, bad carbs, good carbs, and the like. But what exactly are carbohydrates? Let’s break them down into a more palpable and easy to understand format.

Foods containing carbohydrates encompass sugars, starches, and cellulose. When eating candy or any sugary foods, carbohydrates are then broken down in order for them to become blood sugar.

Carbohydrates come in two forms: simple and complex. Simple carbohydrates consist of a bar of chocolate, for example. Once eaten, and because they are processed much faster in your system, you develop a sugar high, right? But then after awhile, that high wears off and you seem to crave more food.

Conversely, complex carbohydrates consist of foods that are high in fiber and contain starch. Most of these carbohydrates are processed slower than the simple carbohydrates. Complex carbohydrates consist of beans, fruits, whole grains, vegetables, and potatoes, among others.

These complex carbohydrates are packed with vitamins, minerals, and fiber. You never feel hungry afterwards, due to the fact these foods are more slowly absorbed than their counterpart.

Now, here is the key component in choosing either simple or complex carbohydrates. Once either of these carbs is consumed, one of two things can occur. Either you exercise, in which case the fat produced from the carbohydrates is dissipated, or you do nothing, which would then allow the fat to build up. Thus, the diets which have become so popular in reducing carbs play a significant role.

It all boils down to this: carbohydrates and sugars are synonymous. The trick is to discern which foods are digested slower than those which are not. If you are trying to decide whether or not to go on a low-carb diet; research the appropriate foods and exercise that will ensure the efficacy of this specific diet plan.

Probiotics Explained

What are probiotics? The Food and Agricultural Organization defines probiotics as “live microorganisms administered in adequate amounts which confer a beneficial health effect on the host.” Probiotics explained are simply bacteria found in dairy such as yogurt. The use of this type of bacteria improves lactose digestion in people who lack it and has positive effects on the immune system as well.

For example, suppose you develop a yeast infection. Most people would agree that consuming yogurt would alleviate the symptoms. This is because of the probiotics contained in yogurt. A yeast infection is caused by different organisms. Lactobacilli is present in a healthy vagina. Conversely, lack of it causes yeast infections. Therefore, consuming yogurt decreases the incidence of yeast infections and lactobacilli controls the duration and incidence as well.

Moreover, studies have shown that three or more servings of dairy products a day have lowered levels of obesity. Thus, dairy products combined with probiotic bacteria can improve health.

Other conditions in which probiotics play a major role are: diarrhea, chronic use of antibiotics, irritable bowel syndrome, inflammatory bowel disease, lactose intolerance, hypertension, cancer, high cholesterol, and certain allergies. What effect does probiotics have in common with all of these conditions?

Probiotics alleviate diarrhea and has been an effective treatment, especially in children. While antibiotics are used to kill bacteria, it is also true that they can kill off good bacteria as well. Probiotics replace the good bacteria that are lost. As it relates to irritable bowl syndrome, probiotics has been known to provide some symptom relief from diarrhea and bloating. Inflammatory bowel disease when treated with high levels of probiotics has shown to increase the period in which a person is free from this disease.

For those who cannot tolerate lactose, studies have concluded that consuming yogurt and unfermented dairy products aided in the digestion of lactose. So too, probiotics have been shown to reduce the systolic pressure in those suffering from hypertension.

Cancer causing agents such as chemicals can reside in the gastrointestinal tract. The use of probiotics has shown to decrease one’s exposure to cancer risks. Moreover, probiotic cultures in the form of fermented milk reduced bladder cancer. Studies to determine the effects of probiotics in dairy foods have shown a reduction in cases of high cholesterol. However, research is still ongoing.

Finally, a recent study reported that there was a 50% drop in incidence of atopic eczema in children who were receiving a probiotic supplement. Moreover, it was concluded that exposure to specific microbes early in a child’s life may also decrease allergies as well.

Probiotics and its utilization can help to treat acute intestinal infections, aid in the digestion of lactose, improve health, and possibly reduced risk of disease. Studies are ongoing to determine the benefits of probiotics. However, so far there seems to be positive results.

Health Benefits of Blueberries

The old adage, “An apple a day keeps the doctor away” may be true, but studies now confirm that blueberries have far more beneficial effects than apples. What are the health benefits of blueberries? Let’s take a look.

Have you become forgetful? You know, misplaced the car keys or can’t remember someone’s name. Well the good news is that blueberries, consumed on a daily basis in a bowl of cereal, for example, can improve memory.

Blueberries ranked the highest in antioxidant properties, and have been proven to aid in the anti-aging process. Moreover, blueberries are known to restrict the harmful effects that free radicals can cause. Not all free radicals are considered harmful. But some can cause damage to our cells, as well as cause various types of cancer. The older we become, the more difficult it is to safeguard against these free radicals. By consuming blueberries, we have a better chance of minimizing the damage.

Blueberries have also shown to lower cholesterol, which is a major problem among many people today. Research has proven that a specific component in blueberries reduces the chances of urinary tract infections by preventing bacteria from lining the walls of the urinary tract.

Blueberries have effective anti-inflammatory, anti-blood clotting, and antibacterial effects. In fact, they have been used in cases of diarrhea and food poisoning.

Studies have also shown that blueberries can improve eyesight, and are thought to help in reducing eye fatigue.

Researchers feel there is a great chance that blueberries can help in the fight against obesity and heart disease. But the most exciting news is that it may be linked in the fight against cancer.

A half cup of blueberries a day can make all the difference in fighting off potential health problems. The next time you go to your supermarket, pick up a pound of fresh blueberries or a bag frozen blueberries. You will see remarkable results after a few weeks.

Can Green Vegetables Really Help Prevent Skin Cancer?

According to researchers who studied over 1,000 adults over an 11-year period, it was determined that increasing their intake of green leafy vegetables decreased the incidence of skin cancer, specifically squamous cell carcinoma, by 41 percent. Can green vegetables really help prevent skin cancer? As the above study indicates, the answer is yes.

Vegetables such as spinach, kale, and collard greens could decrease skin cancer. Moreover, these vegetables contain a variety of vitamins and minerals such as: vitamins C and E, flavonoids, folic acid (especially high in leafy green vegetables), and lutein, all of which have been effective in the prevention of skin cancer.

Greens that belong to the cabbage family have also been known to help prevent cancer. These greens are also antioxidants which prevent dangerous substances from entering the body.

In another study, people who previously had skin cancer had a 55 percent decrease in squamous cell carcinoma with increased intakes of green leafy vegetables.

Along with green vegetables, fruits also play a vital role in reducing tumors in the body. One of the fruits which is currently being studied is pomegranate fruit extract. The antioxidant component is higher in pomegranate than in red wine and green tea. Researchers further claim that pomegranate extract possesses anti-skin tumor promoting effects.

A similar study found that tannic acid and ellagic acid, which are polyphenols found in dark red and purple fruits such as pomegranates, as well as raspberries, blackberries, and cranberries, may slow skin's aging process. Various other studies have shown that pomegranates possess skin cancer prevention capabilities and can reduce the damage done by the sun's UVB rays.

In addition, grapes contain a chemical known as resveratrol, which is also an antioxidant and may prevent cell damage before it begins. In fact, red and purple grapes are the richest sources of resveratrol.

Tomatoes have the anti-cancer compound known as lycopene. Studies have shown that lycopene prevents prostate cancer. In addition, lycopene also has been evaluated as an effective component in the protection against breast, lung, stomach, and pancreatic cancer.

Sugar - Bad News for Your Health

Sugar, who doesn’t like the taste of it? Many foods nowadays are loaded with sugar, sometimes you can’t even taste the sugar but it’s still in there. As delicious as sugar-laden foods may taste, the truth is sugar is bad news for your body.

Sugar is a sticky substance and if left in the bloodstream rather than being burned as energy the particles will actually stick to the cells. What this basically means is a diet high in sugar will lead to more wrinkles, lack of mobility in the joints, dry brittle nails and hair and a range of health problems.

By cutting the sugar out of your diet your skin will look younger. The reason for this is that refined carbohydrates such as white bread and other white flour products, are high in sugar and will cause inflammation of the skin. This in turn creates high levels of free radicals which attack the collagen that keeps the skin firm. And if your skin isn’t firm it will lead to wrinkles and poor skin tone.

Not only are free radicals bad news for your skin they are also deadly for the body. Free radicals can cause a lot of damage in healthy cells and lead to many illnesses of the body.

Sugary foods are also hard on your immune system. Research has shown that white blood cells are less efficient at fighting illness when exposed to sugar. A diet high in sugar will also raise your insulin levels quickly which can lead to many other health problems. You’ll also lack energy and have many ups and downs.

It’s no secret that obesity and weight-related illnesses are on the rise in many countries and this is directly attributed to our diets and lifestyle. Our bodies simply aren’t able to cope with such high sugar levels and this is why illnesses like diabetes are at an all time high. Cutting the excess sugar out of your diet is one of the best things you can do for your body.

It’s not easy especially the first few weeks when you will still experience some sort of craving for sugar, but you can try to substitute with fresh fruit which has a natural form of sugar and eventually your cravings will pass and you’ll start to feel and look great.

Is Acne Linked to Diet?

I remember as a teenager going to the dermatologist for help with my acne. My mother was always telling me to cut back on chocolate and sugary foods so she mentioned this to the dermatologist. Strangely enough my dermatologist disagreed and said that diet isn’t linked to acne.

I’m not so sure this is true. Perhaps in many cases such as when you’re having hormonal fluctuations, acne is inevitable, but the food we put into our bodies does have an overall effect on our health and so of course it will have an effect on our skin too. Everything we eat makes up who we are, our skin, hair, nails, and even the way we think and feel.

I’m not saying in your case your diet is the direct cause of your acne but in many cases it does play a role. Recent research at Colorado State University showed that high insulin levels due to excess sugar in the body led to a release of higher levels of androgens (male hormones) in the system. Androgen triggers excess sebum production which can lead to acne. Therefore reducing insulin levels can help acne and oily skin.

The way to reduce insulin levels is by reducing the amount of sugar you eat. By sugar we don’t just mean things like donuts and candies. Unfortunately, sugar is found in processed carbohydrates such as white bread, crackers, and any white flour products. The best thing you can do is switch to whole grain carbohydrates as these don’t raise your insulin levels in the same way the white flour products do.

And watch out for hidden sugars in processed foods and canned foods as well. By eating a diet full of whole grains, fruits, vegetables and lean meats your skin should look better and you’ll also be taking care of the rest of your body, you’ll look and feel great.

I’m glad to say that years later I’m acne free but my diet is also much, much healthier these days. However, there are still times during the year like the holidays when I eat extra sugar and chocolate and without a doubt I start noticing a few small blemishes here and there. Once I stop my overindulgence the blemishes clear up.

Good Fats versus Bad Fats

For years, we’ve been told that to lose weight, you should have a low calorie, low fat diet. Low-fat foods have been proclaimed to help prevent problems from heart disease to cancer. The truth is: little research can be cited to support these facts. The key isn’t to eat less fats, it’s to eat good fats. But how do we know which fats are bad and which are good? Here’s the skinny on the different types of fats.

Good Fats

Monounsaturated Fats. These are the best fats for you. Replacing saturated fats with monounsaturated fats has been shown to lower bad cholesterol without lowering good cholesterol. You can find these helpful fats in most nuts, canola, olive, and sesame oil, and in avocados.

Polyunstaurated Fats. These fats are still unsaturated, but not as good for you as monounsaturated fats. While they have been shown to lower bad cholesterol, they also tend to lower good cholesterol at the same time. These fats can be found in mayonnaise, walnuts, corn and soybean oil, and in salad dressings.

Omega 3 Fatty Acids. These are a special type of polyunsaturated fat found in high fat fish and other nuts. They not only have anti-inflammatory effects; they have also been shown to lower triglyceride levels and help prevent you from dying of a heart attack.


Bad Fats

Trans Fats. These fats, also known as hydrogenated fats, are man made fats. These were created to prolong shelf life of some foods. When looking for foods low in trans fat, be sure to check the ingredients list, not just proclamations on the box. When something says it has “no trans fat” that actually means it has less that .4 grams.

Saturated Fats. Even though they are natural fats, saturated fats have been linked to higher levels of bad cholesterol and certain types of cancer. Foods that contain saturated fat include: high fat meat and poultry, milk products, cheese and some oils. Check labels; companies are required to tell you how much saturated fat is in a product.

Fats aren’t all bad; they make food taste better, have a better texture, and can help us absorb certain vitamins. So when you’re trying to cut fat out of your diet, be sure to be selective. Choosing the right fats will not only help you lose weight, it can prevent certain diseases and cancers.

Exercise and Healthy Eating - The Perfect Combination

Diet and exercise. You hear on TV, in magazines, from friends and family, and from your doctor. You hear it all the time. If you want to lose weight or just lead a healthy life, you need to combine diet and exercise. Well, the reason you hear it all the time is because it’s absolutely true. It’s important to do a lot of things to stay healthy, but the most important steps for good healthy weight loss are diet and exercise.

You may think, “Just why do I need diet AND exercise, isn’t one enough?” Well, it might be, but think about it this way. What would happen if a boxer went into the ring with one hand tied behind his back? If he’s really good, he may still win, but he’s definitely at a disadvantage. Most of us aren’t pro’s at dieting or exercising. You should take all the steps possible to give yourself the best chance at success.

If your goal is weight loss, you’d have to cut out 3,500 calories from your diet to lose a pound. That’s 500 calories per day. That doesn’t seem like a lot, but when you actually put it into practice, it’s harder than you think. Plus, eating less can make some people’s metabolism slow down so they still don’t lose weight. In comparison, jogging at a moderate pace can burn 740 calories per hour! Plus, working out builds muscle mass and burns up more calories while you’re just sitting around.

So, if exercise is so effective, why not just work out and skip the dieting? Well, dieting isn’t just about eating less food; it’s also about eating the right foods. If you get the proper nutrients, your body will work better and your exercising will be more efficient. You’ll feel stronger, and be able to work out longer.

When starting a diet and exercise plan, remember to start with small steps. Tell yourself that you’ll work out 3 days a week, or eat fruit instead of a fatty snack once a day. Be sure to concentrate on what you are accomplishing and not focus so much on what you’re not. If you do more gradually, you’re sure to be lean and healthy in no time.

Benefits of Omega 3 Fatty Acids

Omega 3 Fatty Acids are found in oily fish such as salmon and mackerel and have been proven to provide a whole range of health benefits. You’ve probably heard of Omega 3 and many food manufacturers are also quick to cash in on the Omega 3 Fatty Acid. You can now see a wide variety of products ranging from cereal to yogurts with added Omega 3 fatty acids. But exactly what are the benefits of a diet rich in Omega 3 and what should you watch out for?

The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. According to the AHA fatty fish such as mackerel, trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids. These are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You can also get Omega 3 from vegetable sources such as pumpkin seeds, flax seeds, and walnuts.

Why are Omega 3 Fatty Acids so Beneficial to Health?

Research has shown that they can:

* Decrease risk of irregular heart rhythms (arrhythmias), which can lead to sudden cardiac death
* Decrease levels of triglyceride (the fat which has been linked to heart disease)
* Reduce potential blood clots
* Decrease growth rate of the fatty plaques
* Reduce blood pressure

New research has even shown that Omega 3 fats can reduce the risks of certain cancers particularly prostate and skin cancer.

Research involving children has shown that increased levels of Omega 3 can help children concentrate better and improve behaviors such as hyperactivity.

Overall it looks as though Omega 3 fatty acids can have great health benefits particularly the fats found in oily fish such as salmon and mackerel.

However, new studies have shown that too high consumption of oily fish may cause other health risks. Contaminants and mercury levels are at an all time high in these types of fish and may cause damage, particularly to pregnant women and young children.

It is recommended that pregnant women, nursing women and children not consume more than two small portions of oily fish per week. Certain types of fish such as mackerel, swordfish and shark contain higher levels of mercury than salmon or tuna.

With all the controversy it’s difficult to know whether you should or shouldn’t consume oily fish. So far it looks as though the health benefits of Omega 3 Fatty Acids outweigh any associated risks, when consumed in moderation and according to guidelines.

Benefits of A High Fiber Diet

A diet high in fiber is important for many reasons. Adequate amounts of fiber are essential to good health. It keeps your digestive system working smoothly, helps elimination from the body and is rich in vitamins and nutrients.

An increased amount of fiber can also help you feel fuller longer, which is important if you’re watching your weight.

A study conducted at the Harvard School of Medicine found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was 30 grams or higher. Scientist are not exactly sure why fiber can help reduce the risks of colon cancer but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.

Other studies have shown that adequate levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity. If you suffer from constipation, increasing your fiber content should help. It also helps to drink adequate amounts of water daily to help the fiber through your system.

An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast cereal and some fruit. Vegetables and fruits are also high in fiber and also many other important nutrients.

Most people tend to eat breads and cereals which are very low in fiber. Even some brown bread varieties only have a small amount so it’s best to check labels and make sure you’re getting a natural whole grain product with sufficient fiber.

Now that you know all the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:

Eat vegetables with every meal.

Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).

Add beans to casseroles, chilli or many other foods. Beans are an especially good source of fiber

Snack on fruit with it’s skin on. Fruits like berries are particularly high in fiber and apples and pears should be eaten with the peel on.

Eat dried fruits such as prunes, figs, and apricots. These are easy to sprinkle on cereal or add to homemade muffins.

Portion Control Made Easy

When it comes to losing weight your ultimate success will often depend on portion control. You’re better off eating moderate portions of all different types of foods including a few treats here and there than piling your plate up with apparently healthy options.

Many of us don’t even know what an adequate portion size should be. Go to any high-chain restaurant and your plate will be piled high of food, sometimes you’ll be served up to 5 portions in one sitting! So just how do you watch your portion size and reduce your waist line?

Eat slower – you’ve heard it before I’m sure, but it’s so true, if you take time to eat your meals your brain will have adequate time to register you’ve had enough. Many of us are out of touch with our bodies and we keep eating until we feel so full we could burst. Try to make the mind and body connection by eating your food slowly and taking the time to enjoy each bite.

The Portion Plate – You don’t need to invest in any fancy plate to help you do this, it’s really easy to do anywhere. Mentally divide your plate in half, fill the first half with vegetables then divide the remaining half in half. One half will consist of a portion of carbohydrates such as pasta, rice, and so on and the other half should consist of a protein such as chicken, fish, eggs or beans.

That’s your new portion rule from now on, one quarter protein, one quarter carbohydrates and one half fresh salad or veggies.

Keep the visual image of what your plate should look like anytime you are about to make a food choice. If you’re just having a chicken sandwich for example remember the chicken serving should ideally fit into that quarter of the plate, add two slices of bread and fill up the rest with fresh salad or veggies.

This is by far the easiest way to control your portion size and if you do this with your three daily meals and replace junk food snacks with healthier options such as fruit and low fat yogurt, you are almost guaranteed to loose weight without having to follow any strict diet regimen. Still not sure, give yourself a few days to try it and see the great results for yourself.

Great Skin Foods - Stay Younger and Feel Good

Everything you put into your body will be reflected in your skin. If you have a diet high in fat, processed foods and little fruit and vegetables your skin will surely reflect that. In our teens, and 20s we’re able to get away with a lot but once we hit 30 and beyond our skin isn’t so forgiving anymore.

Here are a few must have foods to incorporate into your daily diet.

Green tea – Not only is this drink loaded with health benefits, it will also help the look of your skin by reducing inflammation and fighting free radicals that cause skin damage. So drink up.

Water – You probably already know this one but we need approximately 8 glasses of clear water a day (no sodas, soups or other drinks are included in this quota). For maximum benefits clear water is best. It helps purify your body and eliminates toxins.

Selenium – This powerhouse nutrient is found in foods such as turkey, brazil nuts, tuna and whole grain breads. Include at least one of these foods in your daily diet.

Fatty Acids – These are found in oils such as walnut and flaxseed. Oily fish such as salmon, tuna and mackerel are also rich in essential fatty acids.

Dairy – Low fat dairy products are high in Vitamin A which is beneficial to the skin. Low fat yogurt is also good for the digestive system which in turn helps skin health.

Fruits and Vegetables – A variety of fruits and vegetables are good for overall healthy skin but there are some foods in particular which are very high in powerful antioxidants and promote good skin health. Berries, such as blueberries, strawberries and blackberries are great for fighting against free radicals which can cause skin cell damage. Vegetables that are brightly colored such as red peppers, yellow peppers and sweet potatoes are also great skin foods.

Now that you know what to eat there are some things that should be left out altogether if you want to look young longer:

White Flour Foods – White bread, rice, pasta and sugar are less nutritious than the whole grain types and will cause inflammation in the skin which can lead to aging. Try cutting these items from your diet for two weeks and look in the mirror. Your skin should look less inflamed and fine lines will be less apparent.

Alcohol – dehydrates the skin and speeds the aging process, try to only have it in moderation. A little red wine may have some health benefits whereas beer does not.

Smoking – This will age you, cutback or better yet cut it out altogether. Your skin and lungs will thank you for it.

Processed Foods – Processed foods are loaded with sugar and additives, these wreck havoc on the skin and are best left out of your diet altogether. Sodas and other sugary drinks are not only bad for your health but can also rob your skin of essential nutrients. They’re also not good for your waistline and have been known to cause cellulite (even the diet variety).

For truly glowing, young skin a balanced diet rich in whole grains, fruits, vegetables and essential oils is best.

Caffeine - Should You Really Give it Up?

It may surprise you that the most commonly used drug in the world is caffeine. Caffeine can be a great pick me up that helps get you through the day. Plus, quitting caffeine can cause annoying side effects like headaches and nausea. However, while it may seem harmless enough; there are studies that suggest negative effects of excessive caffeine use. Before you make a decision to give up or cut back on caffeine, be sure you have all the information.

Having been a college student, I know the negative effects of too much caffeine. While caffeine may help you get a jump start during the day or stay up all night studying, too much can make you nervous and shaky. It can also cause your heart to race and even affect your breathing. If you find yourself a bit jittery or shaky, caffeine may be the culprit. Plus, caffeine can make you feel more stressed during the day, even if you haven’t had too much.

Your afternoon caffeine boost may be to blame for your insomnia. A lot of people think caffeine won’t keep you up if you don’t drink it before bedtime, but the stimulating effects of caffeine can last up to 6 hours. If you cut back your afternoon caffeine consumption, you may find yourself more rested in the morning.

Along with the side effects of caffeine; studies have suggested that there are more serious consequences from excessive use. Its stimulant properties can have negative effects on the heart including high blood pressure. Its diuretic effects may cause calcium loss, leading to osteoporosis. In addition, it’s been suggested that caffeine can raise cholesterol, cause stomach irritation, and may even be linked to certain cancers. While most of this research is inconclusive and linked to high consumptions of caffeine, it’s something to think about.

Caffeine has not only been linked to low birth weight, and miscarriages; some also suspect that it could prevent conception. If you’re pregnant or trying to conceive, you should seriously consider giving up caffeine.

While research suggests that caffeine may be bad for you, quitting is ultimately a personal choice. If you feel you just can’t get through the day without your coffee, try drink less throughout the day. You may feel withdrawal symptoms to begin with, but you’ll be much better off in the long run.

5 Diet Changes that will Lower Blood Pressure

So, 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 tastes, 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.

Plant Your Garden with Healthy Foods

You try to feed your family healthy foods, but often it’s cheaper and more convenient just to reach for the closest sugary snack. While it requires a little bit of work, growing your garden is a great way to have healthy food available right at your fingertips. Plus you get the satisfaction of knowing that you grew them all by yourself and that you’re providing for your family.

The most common healthy foods grown in gardens are fruits and vegetables. When planting these foods, choose carefully, especially if you have limited space. You want to be able to choose crops that will grow well in your area, but you should also consider what you have time and space to grow, and what your family will eat. You may have perfect soil and space for tomatoes, but it your family won’t eat them, there’s not much point in growing them. A garden is a great way to get inexpensive fruits and veggies that you know are fresh and healthy.

You can grow fruits and vegetables in your garden as a way to eat healthier, but don’t forget about herbs as well. You’re probably not eating just stuff you can grow on your own, but you can make the other food more flavorful without a lot of fat and calories by adding different herbs and seasonings. This way you can have great tasting food that isn’t so bad for you either.

Foods you buy at the grocery store have been grown using tons of pesticides, herbicides, and fertilizers. These chemicals may make fruits and veggies look more appealing and will increase farmer yields, but they can also be dangerous to your health. You can buy from an organic food store, but you’ll end up paying a whole lot more. Growing your own garden is a great way to know your food is safe without having to pay a pretty penny. Start a compost pile to fertilize naturally and research other methods of safe fertilization and pest control, like companion planting.

When we consider how healthy our foods are for us, we usually just consider the calorie content, but what about taking into account what it takes to get them. We all know it takes more work to grow your own veggies than to buy them at the store, but we usually don’t take into account all the calories that work is burning. Gardening is a great workout. Growing your own fruits, veggies, and herbs can actually help you stay in shape. That’s a lot healthier than picking something up off a shelf.

Gardening isn’t just for pretty flowers anymore. You can grow a great garden to feed your family tasty, nutritious foods.

Why High Fiber Foods?

Why High Fiber Foods should be Included in Your Diet

In our diets full of fast food and sugary snacks, it’s hard to find foods that are actually good for you. If you want to be healthier and feel better, then you should try adding fiber to your diet.

Fiber is a material produced by plants that we can’t digest. So why would we want to eat something we can’t digest? Insoluble fiber dissolves in water and gives your food a thicker consistency. This makes you absorb sugar into your blood stream more slowly. Soluble fiber absorbs water, but doesn’t dissolve it. This makes your stool moist and helps clean out your digestive tract.

The most notable benefit from eating high fiber foods is that it can help calm or even prevent certain diseases. People diagnosed with irritable bowel syndrome, or IBS, suffer from chronic abdominal pain, along with other symptoms such as constipation or diarrhea. High fiber foods may easy these symptoms without the use of prescription drugs. Because fiber clears unwanted material out of your colon, it helps reduce the risk of colon cancer. If this isn’t enough of a benefit, a high fiber diet has also been advocated for people with high cholesterol because it has been shown to lower overall cholesterol levels.

Nowadays, people get a lot more processed and refined sugars in their diet than the body was meant to handle. When we eat simple sugars, our insulin response is triggered causing our blood sugar levels to drop. This can lead to weight gain because our body stores these sugars as fats. Fiber slows the absorption of sugar into the body and reduces the insulin response, keeping our blood sugar at reasonable levels instead of bouncing it up and down throughout the day. High fiber foods are recommended for people with hypoglycemia and diabetes to help steady blood sugar levels. If it can help treat their conditions, imagine what it can do for you.

In addition to making us store fat, our insulin response leaves us feeling drained, tired, ad wanting another sugar pick me up. The more sugar we have, the lower our blood sugar drops, and the faster we get hungry again. Fiber is a great way to stop this cycle in its tracks. It keeps us feeling fuller longer, so we end up eating less. Plus, what we eat is just a little healthier.

So why not add a little extra fiber to your diet? It’s not as hard as it sounds. You can find high fiber fruits (pears apples, blueberries strawberries, oranges, raisins, and dried peaches, figs, and apricots), grains (whole grain pasta and bread, bran cereal, and oatmeal), legumes (black, lima, and baked beans, lentils, and assorted nuts), and vegetables (carrots, baked potatoes, artichokes, peas, turnip greens, and Brussels sprouts) that taste great and are good for you. Just add a few of these foods to your diet and you’ll be healthier and feeling great in no time. Happy eating!

Healthy Meals at School

We all want our children to be safe and healthy, even when we can’t watch them 24/7. One way to keep them healthy is to make sure they eat right, but if we don’t prepare all their meals ourselves, that’s hard to do. Schools are taking steps towards making school lunches healthier, but you still may need to step in to make sure your child is being given healthy options.

There are programs in place that require certain nutritional standards to be met. Within these standards, there are a lot of menu options schools can choose so that children can be given a variety of foods while staying nutritious and within the school’s means. There are a few problems with this plan. First, the dietary guidelines set out for school may not comply with what you think it healthy for your child. Second, schools receive funding for following guidelines, but they are still not required to abide by them.

To allow for variations in what you and your child think is healthy, some schools are allowing students not to take one or more menu options. While this generally only happens in high schools, more middle and elementary schools are allowing it. For this to work, you must teach your child to make healthy choices.

If you question the nutritional value of your child’s lunch, you can either request menus be sent to you, or if possible, go have lunch with them a few times and see what they’re eating. If you don’t feel the menu meets high enough standards, make that known. Talk to the principal, the PTA, the school board, or the person in charge of menu planning. Find other parents who agree with you and take a stand.

It seems the most logical option to ensure your child is eating right at school is just to give them a sack lunch. The problem is, there’s no guarantee your child is eating their lunch and not someone else’s. There are only so many teachers that can monitor lunch time, and unless your child has strict dietary restrictions, they really can’t ensure there isn’t lunch trading going on. Again, it is your responsibility to teach your child healthy eating habits.

While you may feel that schools should be required to serve healthy lunches, that doesn’t mean they do. Many steps are being taken in the right direction, but you may need to help give those nutritional programs a nudge. Just remember that not all people view healthy food the same and you may need to make concessions depending on how strict your think your child’s diet should be.