Simple Health Cures

    Going to the doctor is never an enjoyable ordeal. If you are ill or experiencing pain, then the last thing you want is to be further poked and prodded. If you are healthy and feeling well, then the last thing you want to is to be further poked and prodded. But, for prudence, it is occasionally a necessary endeavor to ensure the optimum health in both the short and long term. Take note that through preparation, you can make a trip to the doctor’s office go as painless as possible ( relatively speaking). Just follow these simple tips:

Mentally prepare for your visit. There are typically not a whole lot of surprises regarding the procedures of a visit ( although the diagnosis can often throw us fot a loop). If you prepare yourself to be patient and deal with the aforementioned poking and prodding, then you better be able to handle it. And if you expect, but instead get in and out with minimum invasion, then you will be pleasantly surprised.

Take note of your symptoms: It may surprise the reader to know that many patient’s actually forget some of their symptoms when they go to the doctor’s office. They may tell their physician about the sniffles and stomach ache, but not the headache they had the night before. Doctors try to cover for situations like this by asking questions about information you give the doctor help them to better complete the puzzle and make an accurate diagnosis, so be as thorough and complete as possible and let the trained professional determine what is important and what is just a side note.

Have your documentation with you: I am primarily referring to your insurance information and any form of identification if you need. Take these things even if you have been to this doctor before. Just because they have them on file does not always mean they are accessible. It is like your office, things get lost for short ( or even long) periods. The trip will be much smoother and shorter if you have your documents with you and they can get another copy in these instances. Also make sure to include any medications you are currently taking and/ or have been on in your recent history.

Don’t be a know it all: You ever hear the old adage that doctors make the worst patients? This is because nothing is worse than a self diagnosing patient. Do not assume that because you read something on Web MD ( which is a valuable resource, but still less reliable than the physician standing in front of you) that you are on par with a person who has a medical degree. And also, please do not tell the doctor that you need a certain type of prescription because the television commercial you saw told you to ask for it. Again, they are the professional: they will diagnose you and provide you the prescription that you need.

   Stress is part of everyone’s life especially now in our present lifestyle that we want there are so many things that need attention. We tend to do so many things all at once from family, work, children, personal relationship and finances. Beside from this major stuff, there also mundane things that need our attention and often it may overwhelm us and can lead to stress.

Too much stress can lead to emotional and health problems. It can make you at risk of high blood pressure, hypertension and other chronic disorders. To avoid too much stress, you need to exercise, take relaxation techniques and eat health diet.

Blueberries: Blueberries are rich in Vitamin C that is good in lowering stress level. It is also known for its antioxidant properties which are very good for the body and boost the immune system.

Tuna: Tuna is a very healthy dish as it contains Vitamins B6 and B12 which is very important in fighting off stress. It also contains omega 3 fatty acids, which protects the heart.

Low-Fat Milk: Low fat milk is a good source of Vitamin B2 and Vitamin B12 which is effective in giving you stress relief. To start your day right, you may opt to drink a glass of low fat milk to lower your stress level and to give you the daily recommended calcium intake.

Black Tea: Recent studies show that black tea is a good source of theanine which can lower cortisol, a stress hormone in the body. Black tea can help you relax and reduce your blood pressure.

Oatmeal: Oatmeal is a healthy breakfast since it can increase the serotonin levels in the brain. Serotonin is transmitter in the brain which can help you to be calm.

Water: When a person is under stress, he or she may feel dehydrated. Dehydration can lead to dizziness and fatigue. To avoid this, drinking 8 to 12 glasses of water can make the person feel hydrated and may aid in flushing out toxins in the body.

Poultry Products: Poultry are rich in tryptophan, an amino acid which aids in making a person relax. Eating poultry products regularly may help in decreasing your stress level.

Oranges: Oranges are good source of Vitamin C. Foods high in Vitamin C can help in warding of unnecessary stress in your system. Aside from oranges, kiwi, papaya and strawberries are also good source of Vitamin C.

With right relaxation techniques like yoga and breathing exercises along with these stress buster foods, you can definitely manage and even lower your stress level.

   Have you ever heard the expression ” eat all the colors of the rainbow for optimal health?” I’m sure you have and today I want to talk about that statement really is.

Picture yourself standing before that immense ( and somewhat intimidating) wall of veggies at your local supermarket. There are so man choices, from all over the world, multiple species of the same type of veggie, different shapes, different sizes, and different colors!

That’s the secret right there you see, the color!

When you’re faced with a tough decision like this, always choose the Darker Version of the choices available.

Now, here’s a few example of the best choices for dark veggies:

Arugula tastes spicy and peppery. It is rich in vitamin A, C, and calium. You see use it in salads or add it into stir-fry, soups, and pasta sauces.

Chicory is somewhat bitter, which is why it’s sometimes roasted and mixed in with coffee. It is rich in vitamin K, C, and calium. Mix chicory up with other greens in salads or add to soups and pasta sauces.

Collard Greens taste similar to spinach. They are particularly dense in vitamin A and calium. Steam them lightly and drizzle with olive oil, balsamic vinegar, and tamari, or steam and add to a soup or stir-fry. You can also eat collard greens with vinegar and salt.

Dandelion Green are bitter and tangly tasting, and they grow in most people’s yards. Harvest them in early spring or late fall when new growth is tender. They are rich in vitamin A and calium. Eat them in salads or lightly steam and dress with salad dressing.

Kale is somewhat bitter and tastes a little like cabbage. It’s rich in vitamins A, C, calcium, folic acid and potassium. Eat lightly steamed, with salad dressing, or add to soups.

Mustard Greens positively zing with hot, spicy flavor. They contain lots of vitamins A and C and calcium. Enjoy them raw or lightly steamed in salads or in stir-fry and soups.

Spinach is one of the sweetest-tasting and least bitter greens. It’s rich in vitamin A, C, iron and calcium. Make a spinach salad, or mix it in with other greens, or saute it in a little olive oil and dress with the vinegar of your choice.

Sweet Chard has a flavor similar to spinach it’s very mild. Swiss chard is rich in vitamin C, K, and calcium. Eat it raw in salads, steam it, or add it to a stir-fry.

Over the next few weeks. I’d like you to try to add a couple or more of these dark veggies to your diet! I realize with my common sense approach to health and wellness. I truly believe that long term fat loss can only be mastered by incorporating what I call my three components of fat loss. These are fitness, nutrition and motivation. Without all three components, you are setting yourself up for failure.

Enjoy them raw or lightly steamed in salads or in stir-fry and soups.

   We now have the key to a longer healthier life because we now know that insulin is perhaps the most important hormone in the body and its control is vital when it comes to how you age and how long you live. High insulin levels caused by a diet high in refined carbohydrates and not enough proper exercise is one of the primary causes of premature aging and poor health.

New research says that one in four of us is in a pre-diabetic state and does not know it. If this trend continues one in three of us will be diagnosed wit the devastating disease diabetes in our lifetime. Although you do not die from diabetes you can die from the damage it does do to the organs, tissues and cells of the human body.

Like most of us you have probably never given your blood sugar levels a second thought as diabetic were believed to be the only ones that had to worry about their blood sugar. But this is not so anymore as our sedentary world together with the wrong types of food and too much of them render us very susceptible to this nasty chronic disease that is now reaching epidemic proportions.

Right at the root of the problem is the fact that we have a total lack of muscular exertion in our daily lives which makes us overweight and immobile. Our muscle cells are where fuel ( calories) are burnt for energy so if we don’t use our muscle as they been designed to be used we are on a one way ticket to a download spiral of declining health.

When the muscle cells cannot uptake the blood sugar ( because they are already full to the eyebrows) more and more insulin is produced to try and reduce the levels in the blood and “push” it into the muscle cells so they shut down the receptors and say “go away.”

So now we have a dangerous cocktail of hig blood sugar together will high insulin circulating around the body with nowhere to go. This mix ends up in places it shouldn’t be and does insidious accumulative damage to the sensitive tissues of the brain, kidneys eyes, blood vessels and other important body parts.

The solution a program of health orientated strength training exercise 2-3 times each week. If muscles are well exercised to fatigue and diet is controlled by cutting out as many processed carbohydrates and eating more quality lean proteins the problem can be brought under control.

These two factors proper exercise and healthy eating have a lasting positive effect on metabolic activity within the muscles cells. The disease of diabetes is located primarily in the muscles when they become underused and have low energy requirements. So, their rehabilitation by strengthening and toning will inevitably produce a beneficial result.

Proper strength training exercise has a positive effect on our metabolism ( our body’s engine) increasing insulin sensitivity of the muscles, reducing blood pressure, improving glucose ( blood sugar) tolerance and reducing fatty tissue in and around the waistline.

In other words, a properly exercised body not only improves external appearance., it also improves health and reduces disease risk and it is within easy access of all adults. Our health really is in our hands but it does need our own personal participation.

   Obesity is defined as excess total body fat, and is usually seen in people who weight 20% or more over their normal body weight. BMI or body mass index is the most common method of measuring for obesity. A BMI of 25 to 29.9 shows a person to be overweight, and if the measurement reaches 30 or higher, the person is considered obese. Morbid obesity is when a person’s BMI is 40 or higher and they are 50% or more above their normal weight.

It is common knowledge that consuming more calories than we burn in a day can lead to obesity, but there are other obesity facts that should be considered.

- Age is the leading factor in obesity. As a perso ages, their body metabolism lowers, which can result in weight gain in later years if the person is still maintaining the same diet and exercise routine as they did when they were younger.

- Gender is another major factor in obesity. Women have a higher percentage of obesity than men. A women’s metabolism is lower than a man’s which means they burn less calories per activity than an man does. In later years when a women becomes menopausal, their metabolism slows down causing significant weight gain postmenopausal.

- Environmental also plays a role in obesity. In many cases, a person’s environment plays a huge role in whether a person eats and exercises right. If a person is surrounded with other people who do not exercise or eat properly, they tend to follow the same patterns.

- Physical exercise tends to lower a person appetite while raising their metabolism. A person who tends to be inactive has a lower metabolism, and has a larger appetite. Research has also shown that man inactive people tend to eat out of boredom instead of hunger, and is more common in women. In the last 20 years, obesity has increased dramatically due to decrease of physical activity of the general public. Many experts blame this on the electronic generation, where children over the past 20 years have been raised by electronics that are more appealing than simply playing outside. The behavior in children can lead to obesity and will follow them into adulthood.

- Psychology also plays a role in influencing a person activities and eating habits. A person often eats to fill the boredom or in response to negative feeling of sadness or anger. Women tend to overeat during menopause as their hormone levels become imbalanced and they suffer from moments of depression.

- Illnesses such as hypothyroidism can also lead to obesity, which is an over active thyroid that tends to slow a person’s metabolism.

- Medications such as steroids and antidepressants can also cause a person to gain weight.

   Good nutrition for seniors is a subject few think about, as they grow older. But, as we age our metabolism slows down and those calories that were easy to burn when we were kids now just seem to hang on. This is why older people will put on extra weight more easily than when they were young, and it’s what makes it so much harder to take thses same pounds off!

Good nutrition for seniors is important for many health reasons, and just being a bit overweight can impact seniors in a destructive way, to a greater extent than younger people. Being heavy can put a lot of strain on joints and can speed up the problems of osteoporosis and arthritis plus contribute to other illnesses and muscle disorders. Being overweight can also bring on diabetes, which is very common to seniors.

As we get older our diet becomes more and more important as the health benefits of good nutrition can greatly improve our quality of life, much more so than in our younger years. And, eating the right amounts and proper balance of nutrients can help keep the immune system functioning correctly and that helps ward off illnesses.

Vitamin Deficiencies In Seniors:

Most people do not recognize exactly how numerous preconditions could be made riskier by vitamin insufficiencies. It’s crucial for everyone, not just seniors, to realize the importance of vitamins and minerals in sustaining good health. If you don’t believe you’re getting an adequate supply of nutrients from your diet, for whatever reason, then it might be a good idea to use a daily multi-vitamin supplement.

The Seniors Big 5:

Here are five valuable considerations for keeping your health in a good place as you age:

1. A healthy meal plan

2. A good regimen of natural vitamin & mineral supplements to ensure you are getting “all” the nutrients you need daily.

3. Exercise that is appropriate to your ability.

4. Plenty of restful sleep.

5. Avoid being sedentary. Enjoy your life and keep mentally active. Stay in touch with friends & Family, read, have fun with hobbies.

As we’ve all heard before, you only get one chance at life. Make the most of it. Improve your diet habits today today and you could be rewarded with good health and long life. It is an unfortunate reality that we all have to get old..but, there is no reason for us not to try to stay healthy and feeling young for as long as we can.

Good Nutrition Matters:

Good nutrition for seniors is by far the best way to ensure you stay healthy and keeps your energy levels high. This way you’ll be able to enjoy your leisure time and fight infections and ill-health.

   What are fit foods? Fit foods are items that are truly healthy for you without any added sugar, refined sugars, artificial ingredients or trans fats. They are foods you can eat and not only feel great about eating them but know that these foods are doing something healthy for your body. They are foods that are relatively easy to obtain without having to make special orders or search endlessly for a rare item. This list of 10 fit foods provides a great resource for snacks and tiny meals to grab when you are in a pinch. Making choices that fit into your calorie goal is so important but it’s also important to make sure that your choices are will help you nutritionally.

1. Apple- a medium apple contains about 95 calories. Wash and bite into a big juicy apple for a quick snack that you can take with you.

2. Orange- One large orange has approximately 90 calories. Get your Vitamin C and a refreshing snack when you break into an orange. Citrus fruits are prefect for traveling with because they come in their own container. All you need to do is peel and enjoy!

3. Small Banana- A banana that is approximately 6 inches long is considered small. Enjoy this 90 calorie snack in your car, on the way to work or at your desk. Bananas provide a great source of potassium.

4. Mini Luna Bar- Luna Bars are one of the perfect pre-packaged bars. They range from 80-90 calories and are made from about 70% organic ingredients.

5. 100 Calorie Pack of Almonds- Portioned out for you, 100 calorie packs of almonds provide the perfect amount of the crunchy snack. A great source of monounsaturated fat, almonds are packed with fiber, magnesium, calcium and Vitamin E.

6. Peach- When they’re in season, these little gems are juicy and delicious. One large peach only has roughly 65 calories. Peaches are virtually sodium free, cholesterol free and are a good source of fiber.

7. Organic Peanut Butter ( crunchy, unsalted)- Nutrition will vary slightly based on the brand but organic peanut butter is a wonderful way to get in some Vitamin B3 and heart healthy monounsaturated fat. 1 tablespoons = 90 calories.

8. 100 Calorie Popcorn ( low butter)- At 10 calorie a bag, this fit food is already portioned out for you and can be popped anywhere that has a microwave. Easy to travel with, easy to eat and packed with fiber, popcorn can be a tasty snack.

9. Mini Cliff Bars- These things aren’t heavy on the protein but if you need a sweet fix, they may offer the perfect alternative. These mini bars pack 90-100 calories and come in flavors like chocolate chip, peanut butter and blueberry crisp. Made with organic ingredients plus protein, fiber, 23 vitamins and minerals, these little bars are great source of energy.

10. Blueberries- Yum, fresh berries are sweet juicy. Grab yourself 1 cup of blueberries to equal approximately 85 calories. Blueberries have fiber and are an excellent source of vitamins, minerals and anti-oxidants. Much Away!

You’re on your way to healthy snacking with this list of fits foods under 100 calories. Healthy eating can be boring at times and sometimes it’s nice to have a reference to easy healthy foods so you can mix it up and keep your nutrition interesting. Make a list of your favorites and keep it on hand so you always have something to reference. Remember, being prepared is half the battle to successful health and weight loss.

   There has been a lot of talk about the effects of drinking water on a diet. Some claim that drinking water is a fast weight loss technique. Others say it hardly does anything. What does water actually do for a diet in general and weight loss in particular?

Drinking Water Before Meals:

One of the big causes for weight gain is overeating. By drinking one to two glasses of water before starting a meal, the body starts to fill up on a calorie free liquid. This curbs the hunger somewhat and limits the craving to eat.

Furthermore, in an article published by the Journal of Endocrinology and Metabolism, it publicized a study which shows that the body’s metabolism increases by 30% after drinking 2 glasses of water. This means that the fat accumulated during a meal will burn faster and more efficiently when you drink water before eating. In the same study they found that people actually ate fewer calories after drinking water, and lost more weight than their counterparts.

In short when you drink water before eating a meal it does two things for your diet. First of all, you end up eating fewer calories during the meal. Second, the water improves the system’s ability to burn calories efficiently. Drinking water before meals id definitely a good start to a healthy diet and weight loss program.

Drinking Water between Meals:

For the same reasons listed above, drinking enough water throughout the day is vital to a successful diet. Without enough between meals which means snacks and more calories and fat. Make a habit of drinking water often, and it will curb the urge to sack between meals.

In addition, very often the body will mistaken thirst for hunger. By drinking enough this will keep the body hydrated properly and you will not feel these misleading signals.

Dehydration Causes Facial Bloating:

Not drinking enough water could cause facial bloating. When the body starts to dehydrate, it will store extra fluid in the facial tissues giving the face a bloated look. Keep you face looking slim by drinking enough water. Don’t wait until you feel thirsty. Thirst is a sign that the body is already partially dehydrated. Keep drinking water and you are on your way to a successful path to efficient weight loss.

The Water Diet:

There are some people that believe in what is called a water diet. Basically, it involves drinking 64 oz of cold water a day. You are supposed to drink the water in increments of 8ozs throughout the day. The theory behind this diet is that the body requires calories to bring the cold water up to body temperature. So by drinking cold water we are forcing the system to burn more calories

While this theory makes sense, there were no studies that are known to this author to prove that it actually helps with weight loss. Even if the theory was true, you do not need many calories to warm p the water to body temperature. The body burns about 12 calories for every two cups of water. But of course every calorie counts and combined with the above benefits of water to a weight loss program it is definitely worthwhile to get into the habit of drinking water.

   The number one way to change how you look is through a properly structured diet. This means that it is time to lay off the fast food hamburgers, pizza and whatever else you eat that is packed with “bad” fats and calories. The good thing is that you don’t have to starve yourself or eat bland tasting food to get that body. Below are 7 of the most important ” supper foods” or drinks to build a strong body and brain.

Water: Water is by fat the most important part of any healthy diet. It is very hard to drink too much water and it provides your body with the hydration you need to lose weight and be healthy. If you don’t like the taste of water, make sure to at least drink 8 glasses a day. Add one or two glasses with every ,eal and you won’t have to carry a bottle around all day. But you should learn to love water as this is the most important part of your diet.

Spinach: Spinach is one of the most alkaline foods on the planet. Spinach not only prevents muscle loss, but it provides tons of nutrients to fight off dieases. Spinach is a great food to aid in the prevention of cancer and heart problems.

Apples: Make sure to stick with apples as much as possible, due to the high amount of pesticides that are used on farms. Apples are a great antioxidant for the body and provide tons of vitamins and minerals. The sugar in apples is purely natural so it does not spike insulin levels like artificial sugar. Eating apples also help in weight loss by increasing satiety.

Oatmeal: Whole grain oatmeal should be at the top of everyone’s breakfast list. Not only does oatmeal help reduce LDL cholesterol levels, but it also provides lots of fiber which helps “clean out” your body of harmful toxins.

Salmon: Not all fish is healthy, so beware when shopping. Fresh not fried, Salmon is a great source of Omega-3 fatty acids which provides cholesterol lowering fat to your diet along with lots of muscle building protein.

Extra Virgin Olive Oil: Monounsaturated fat may not sound great, but it does wonders to help fight heart disease. Extra Virgin Olive Oil is full of “good” fat which help raise HDL or ” good” cholesterol levels in the body. Use 1-2 tablespoons on your salads and you will be doing a great service to your heart.

Egg Whites: Egg whites are packed with rpotien and many vitamins. Not only are egg whites a great sources of protein, but without the yolk they provide no cholesterol to the body.

   Obesity in America has become a very dangerous epidemic. It is estimated that over 15 million Americans suffer from obesity. Just being over weight can cause health issues, but being morbidly obese can cause very deadly health issues such as : Heart disease, diabetes, severe breathing problems and high blood pressure just to name a few. If you have been struggling with your weight and have become morbidly obese, you need to get help. There is no reason to battle this disease alone. The first step is admitting you need help and then you have to seek it.

Start with your family physician. If you have been seeing a physician over the years, he most likely has been monitoring your weight increase. Let him know that you have decided to take control of your weight problem and begin a conversation about what your options are.

Surgery is one of the options available to you to battle obesity. There are two type of surgery. Restrictive surgery is where the stomach is made smaller by either a band or by stapling. Combination surgery is where the stomach is made smaller and the new pouch is connected to the small intestine. Gastric Bypass is one of the most common combination surgeries. The surgeries make the stomach smaller which limits the amount of food you can intake. Your diet will drastically change after having surgery so you should thoroughly discuss with your doctor if this option is viable and if so, which surgery is best for you. As with any surgery, there are many risks to consider from infection to death. These risks should be understood completely before deciding on surgery. Be sure to do your research and ask to speak to patients who have had the particular surgery you are considering.

Diet and exercise is one of the oldest methods of dealing with weight issues. There are countless diets on the markets today as well as exercise programs. Your physician can assist you in finding the appropriate diet for you and help monitor your progress. if you are morbidly obese, then the chances are great that you are battling other physical ailments that can be affected by diet or exercise. You should have a complete physical before beginning any diet or exercise programs.

Psychological help is something to strongly consider. Many suffering from obesity also suffer from psychological issue that helped to create the obesity. Therefore, seeking mental help is imperative in treating obesity in these cases. This can be done in conjunction with diet and exercise as well as surgery.

If you are one of the many Americans fighting obesity, as stated above, the first step is to admit you need help and find that help. There are countless professionals available to help you as you begin your battle with morbid obesity. You just have to make the decision that it is time to begin this battle, and then arm yourself with the knowledge and professional help needed to wage your war against obesity.