Simple Health Cures

   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.

    Obesity is a issue not just America however in many other countries worldwide. The age level of obese people has become much younger. You will find so many obese kids these days that is why the present generation is now being called the “plus-size” generation. 38% of adults from the age 15 and above are over their normal weight requirement. Therefore, there’s like 2 billion people who’re prone to developing coronary illnesses associated with high-cholesterol in their system. This number just keeps increasing as time go by.

    One of the many causes is the fact that restaurants especially fast food chains serve foods with excessive quantity of calories. You will find up sized sodas and up sized french fries. Not to mention the humongous burgers and pizzas. Just imagine how much are the calorie content with these foods. Our blood vessels slowly get clogged by these unnecessary fats and cholesterol that our bodies do not really require and cannot use.

   The medical related and health business is plagued with problems on cholesterol complications such as heart illness, hypertension, diabetes, and obesity problems. As a matter o fact, the number of individuals suffering from hypertension is continuously growing and also the age level is getting younger and younger. If it is left untreated, much more individuals can die of this disease even prior to they reach 50 years old.

    So you ask, how do we lower our levels of cholesterol? The answer to this is rather simple: combine normal physical exercise with proper diet, that way you’ll surely be able to manage your coronary health. One can’t achieve good health with just diet plan alone, or just physical exercise alone. Both should collaborate closely. Or else, it will just be challenging for you to achieve great health.

    Bear In mind that with out correct diet, no matter how intensive your exercise routines are, it will stay futile. It’ll only cause you fatigue and sore muscles because you do not have the appropriate amount of nutrients your system needs. These physical activities require you to have enough power and energy to sustain your exercise routines in the fitness center. Also, let it be known that too much exercise can also result in heart attack because your heart may be too strained also. So cautious not to overdo your work out. Correct diet plan means eating the proper food and also the correct quantity that your body needs. it doesn’t mean starvation.

    In order to prevent hypertension, you should do the following:

   Change Your Oil: This means, you should make a move to healthier cooking and baking oil. Similar to a car that regular needs a change oil, or body also requires good oil for better health. When cooking, for oil that is low in saturated fats like organic olive oil, canola oil, sunflower oil or coconut oil. Avoid french-fried potatoes and chips.

    Try Eating Less Meat: Go with lean meat which comes from fish, chicken, and turkey. Eating red meat increases the possibility of increased blood cholesterol. Do not forget to remove the skin though as cholesterol concentrate in white meats can be discovered on the skin. Prior to consuming chicken or turkey, make certain to eliminate their skin first.

    Eat Plenty Of Fruits And Veggies: Fruits and vegetables are almost usually a healthy choice. Much more than ever, we need to increase our consumption of vegetables as well as fruits to be able to stay away from diseases. Vegetables don’t only contain zero cholesterol but they’re also a great source of fiber that aid in our digestion. You can steam your vegetables as well in order to preserve the nutrients. You are able to have salads every once in awhile, just don’t forget to include fruits and vegetables.

   Eat Less: Lower your food intake simply because that also indicates you’re reducing the cholesterol you’re taking in. People who achieve in shedding weight begin with gradually minimizing their food intake. Health experts can attest towards the fact that curbing your appetite is really a healthy practice. What should you do when you are hungry? Go with brown rice instead of the normal white one. Consuming wheat bread also helps since it has less calories.

   With correct exercise and discipline, shedding weight and maintaining a healthy lifestyle can be a breeze.

 As we ge many new factors come into play for reasons of not eating well. It is no longer just a matter of choosing whether to eat well or not. The elderly have to cosider many physcial limitations thatcan cause them not to get all the essential vitains and nutrients their bodies need. Have you considered if you were unable to chew or shop on the essential vitamins and nutrients their bodies need. Here are some common challenges for the elderly to eating right and soe solutions.

    For many elderly not being able to or difficulty chewing is a very common issue when trying to eat well. A solution when trying to eat fresh fruit ca be utilizing soft canned fruits such as apples and pears. Another option for fresh fruit for someone that can’t chew is to drink more fruit juices.

    Raw vegetables are essential to anyone’s diet. But raw vegetables are usually not the softest of foods so probably not a good option for someone who is having difficulties or can’t chew. So what does that person do? A good option would be to cream or mash the vegetables. nd just like with fruit, there are many vegetables juices avalable.

    Meat is anotr food that is not the easiest for someone who cannot chew. But the proteins that meats contain are very important to one’s health. Now of course someone can grind te meat to make it easier to chew but there are many other softer options to get the same protein. One can substitute eggs, milk, cheese, yogurt, soups and many other foods to get te same proteins.

    ne thing that most pople would never consider but needs to be for someone in thier advanced years is the ability to actually cook. Luckily there are many options for someone who cannot longer cook for themselves. The first is the use of the microwave.  Frozen meals have come a long way. They can be a good source of well-rounded meals at a reasonable cost. There are also many prgrams through local religious organizations and senior centers that offer group meals. Now if those are not an option one needs to consider movng in wih relatives, some type of assisted living facility or other form of elder care help.

    Many seniors also have to deal with the issues of not having any appette. As we get older our appetites do diminish natually. Now this is a problem because seniors are not hungry or thirsty but are actually malnourised and dehydrated. One very easy way for a senior to make sure the are eating is to dine with friends and famly or take part in group meal programs. This is very effective because it gives a schedule to meal times. Now if the loss of appetite is recent it is imprtant to consult with a doctor to make sure if any medications the senior is currently taking is affecting their diet.

   Introducing healthy habits for a longer life don’t have to be monumental steps. Each small step can eventually lead to lasting and significant results and a longer and stronger lifespan. Here are 10 ways you can make small changes that lead you to a fitter and healthier lifestyle.

   You don’t have to join a gym to get physical activity a part of your daily routine. Start by adding just 30 minutes of walking twice a week to boost your mood and fitness level. If you don’t want to go outside in the cold, or prefer to exercise in private, try a yoga or Pilate’s DVD. By getting up half an hour earlier than usual you can start you day with a peaceful mind and flexible body.

   commit to including more cardio friendly oils in your diet. These include mono- and poly unsaturated fats. For example flax seed oil, olive oil, sesame and organic coconut oils all contain heart healthy and protective elements to prevent ageing and reduce inflammation. Alternative you can swap the butter on your breakfast toast for hummus and you can snack on seeds and nuts.

   Empty your kitchen cupboards of unhealthy snacks and replace with unsulphured dried fruit and fresh fruit. Keep unsalyed seeds and nuts at hand to save you reaching for something that is processed or manufactured with trans fats.

   Learn portion control. Small meals improve your digestion and metabolism. Try eating until your stomach is 75% full instead. Include lean protein, vegetables, fruit and carbohydrate in your daily intake.

   Future proof your bones by adding at least one calcium rich food to your diet each day. Low fat yogurt, leafy greens or salmon are all excellent sources of calcium and can prevent the onset of osteoporosis, as can gentle exercise such as Pilate’s or yoga.

   Green vegetables have anti-oxidants power. Include at least one serving of greens each day. this might be one cup of green bean or broccoli. Try a watercress sandwich or even steaming broccoli and adding olive oil with a sprinkle of sesame seeds. Early summer brings a wider variety of green produce to the market.

   Drink at least six to eight glasses of filtered water each day. This is just as important in the water as the summer as the body can become dehydrated by heating systems. Our body is almost 75% of water and needs to stay hydrated to run optimally and to disperse toxins to prevent ageing.

   Eat more fiber to stay regular, to slow down digestion and for a healthy blood sugar. The digestion of beans, nuts, seeds, fruits and vegetables will slowly deliver energy throughout the day.

   Give your brain a boost by doing logic puzzles, online memory games or the crossword. Giving your brain a daily work out will not only boost your cognitive performance, it can also protect your memory from the ravages of time.

   Improve your sleep by cutting out the caffeine and opting for herbal teas instead. Engage in some light stretching before bed and relax your muscles one by one once your climb into bed.

   It is a well-known fact that increasing “background activity” such as walking can play a crucial role in weight lose and maintaining a healthy weight. It can also increase overall health and fitness levels. A practical way to increase your activity and burn calories in an average day is simply walking to places where you would normally take your car.

   Walking Off Weight: Walking for 30-60 minutes at a moderate pace can burn stored fat and build muscles to boost up your metabolism. An hour’s walking everyday can even cut down the risks of heart disease, diabetes, strokes, and other health complications. This level of physical activity can burn approximately 150 calories, which would burn about 5 pounds in 6 months. Walking is considered as a low-impact aerobic exercise, which is ideal for people who wish to lose weight without putting too stress on the joints. Studies done by British Heart Foundation on the importance’s of walking for weight loss and general health show that:

   1. Walking increase overall energy levels and improves overall fitness

   2. An improvements in circulation and stamina is seen in regular walkers

   3. Walking 10,000 steps a day, about five miles or around an hour, can help boost your health

   Stepping Up To 10,000 Steps: A brisk walk everyday can give your weight loss plan a real kick too. You should make sure that you are walking at a pace that can raise your heartbeat a little. A small walk towards a grocery store or library might not be enough. If you are not used to brisk walking, you can start with 10 minutes of walking everyday, gradually building up to 30 minutes daily. You may need to push yourself to build up to 10,000 steps. Using a pedometer can help you track your step and time. As you keep up with your good walking habits, you can notice an increase in the speed and energy.

   Upping The Effort From Walking To Running: Walking is a great starting point for getting active and improving your fitness. In order to improve your endurance for an effective weight loss. you need to continue challenging your body. If you have started to move faster, it could be the best time to make a move from walking to running. In particular, if you find that 30 minutes brisk walking is no longer pushing you, it may be the time to add some jogging intervals in your regime. It is always important to finish your   jogging session in 4-5 minutes to prevent blood pooling in the legs. You can also stretch out the calves, thighs and back to prevent muscle tightening and soreness.

   Finally, don’t stress your body. You should remember that just by moving your body, you are staying a step ahead. Exercise can be fun and you should feel comfortable in what you do.

   Watching Your Diet Is Essential For Weight Loss: To lose weight, you must only eat the calories that your bodies is capable of burning. Keeping a food diary can help you estimate your calorie intake accurately.  You should try to cut down, if not eliminate, foods that have no nutrients benefit to your body. Foods rich in fiber and calcium are not only essential for nutrition, but they can also help you eliminate the need for snacking on junk food. Secondly, instead of eating three large meals a day, you can consume 5 or 6 small meal daily.

    One of the biggest health complaints is ” I’m tired all the time.” This may not sound like a big issue, I mean everyday gets tired, right? If you find yourself tired all the time and don’t think this is a big health issue, think again. Lacking energy is a symptom of underlying health issues and it is not to be ignored. If you find yourself relating to the list below, lets talk about why  and how we can make you feel more alive.

   Needing to nap in the middle of the day

   Sleepy during work or school

   Physically lethargic or laziness

   Lack of motivation to go about your day

   Fuzzy thinking

   Finding yourself expressing “I don’t know why I’m so tired”

   Generally not feeling as good as you think you should

   Running on low energy

   What causes low energy? There are many issues that may cause low energy, ranging from chronic illness to a lowered immune system. But most commonly, the problem is basic nutrition. Even if you take vitamins, supplements, and over the counter energy boost, there is generally the factor of good eating that is being ignored. Good nutrition is the vital link to health, energy and an overall sense of well-being.

   Food is medicine, and although supplements can help, the vitamins and minerals in real food is what is missing for optimal nutrition. With this in mind, you should be eating nutrient-dense foods as your primary source of nutrition before taking specific whole food supplements to increase your energy and improve your health. The co factors in real foods are essential to creating energy in the cells. Live food is the most valuable source of instant energy, as it feeds the body with quick bio-available nutrients. Lets consider some foods that should be avoided ( although obvious to some, perhaps not so obvious to others)

   Foods to avoid: ( These foods deplete the body of vital nutrients and cause lethargy in the cells, they should be avoided and eventually eliminated for optimal heath)

   All refined sugars

   Any processed and packaged foods including crackers, chips, cookies, boxed cereals, and protein bars

   Baked goods, breads, muffins, cakes and cookies

   Margarine or butter alternatives

   Canned or jarred canned foods: soups, sauces, juices

   Artificial sweeteners: Equal, Splendid, Sweet-n-Low, etc…

   Coffee, specifically traditionally brewed

   Any type of soda or soft drink

   Ice cream, made with dairy dreams, milk and sugar

   Fast foods and chain restaurant foods

   Processed meats, hot dogs, bologna, lunch meats

   Fried foods of any kind

   Foods to Eat: ( These foods promote energy, increase vitally and add to cellular function. There is no limit to good nutrition, eat what you like, vary your diet with new foods, increase the amount of live foods that are placed in your diet, and enjoy everything you eat.)

   Green leafy vegetables such as chard, kale, spinach

   Lettuces, such as red leaf, green leaf, Boston, romaine, wild greens for salads

   Calciferous vegetables such as cabbage, cauliflower, Brussels sprouts and radishes

   Sulfur- bearing vegetables such as onion and garlic

   Fresh citrus such as oranges, tangerines, grapefruit, lemons, and limes

   Tropical fruits, such as papaya, pineapple, coconuts, mangoes and kiwi

   Fresh berries such as strawberries. blueberries, raspberries, and blackberries

   Fresh melons such as watermelon, cantaloupe, honeydew, Casaba and Gala melons

   Tree fruits such as apples, pears, figs and avocados

   Tree nuts, fresh and raw…preferably soaked for greater digestibility

   Whole grains such as quinoa, millet, amarath and occasional brown rice

   Sprouted or cooked beans in moderation, such as mung beans, lentils, garbanzo, and black beans

   Oils: use organic cold-pressed olive oil, avocado oil, coconut oil, flax seed oil and other refined oils

   Fish occasion

   Dairy: use organic

   Vegetables streamed, roasted, or sauteed lightly over whole grains with fresh pesto

   Prepared vegetables soups, with lentils or mug beans

   Large salads with fresh dressing of oils, raw Tahiti, lemons and sea salt

   Fruit smoothies made with fresh squeezed juices and fresh fruit ( add green leafy vegetables)

   Menu ideas for enjoyable and sustainable energy. ( these are a couple suggestions of easy to prepare foods that can get you on track for better energy and optimal health.

   Staying healthy doesn’t have to take a lot of time or require major schedule changes. Here are some tips on proper nutrition’s from my point of view. Even if your very busy.

   If you are on a personalized fitness program designed by your fitness coach it is likely that they also recommend a nutrition program to help you lose or maintain your current weight and enjoy a higher quality of life. Although many of us know that proper nutrition is important there are an increasing number of people who opt to take the easy route and stop at the fast food place on the corner or purchase that ready made meal at the supermarket on the way home from a long day at work.

   The makers of fast food are aware that people often look for a quick fix and they capitalize on it. Aside from that, proper nutrition and a weight management regimen go hand in hand and the way to achieve this goal is to make a conscious effort to work with a physical therapist to come up with a program that will help you make that change. Here are some tips to refresh what you may already know or to help you get started if you have  gotten into some bad nutrition habits.

   Drinks Lots Of Water: Drink plenty water and avoid the carbonated soft drinks and other beverages that are filled with chemicals and sugars. You should drink at least 8 to 10 glasses of water daily and carry a water bottle with you to ensure you meet daily recommended amount.

   Take Vitamins And Supplements: You should take highly quality vitamins and supplements including a general vitamin to ensure you are getting the basic vitamins. Check with your physician who can help pinpoint any vitamin deficient you may have with a blood test.

    Reduce Fat Intake And Fried Foods: There are good fats that are essential to your nutrition regimen and then there are fats that can be detrimental to your health. Good fats include Omega-3 fatty acids found in fish and bas fats are usually included in fried foods and that hamburger at the fast food establishment.

   Fresh Vegetables, Fruits, And Lean Meats: Eat plenty of fresh vegetables and lean meats such as boneless chicken and fish and avoid canned vegetables as well as vegetables and meats that are included in fast meals or processed foods. By getting in the habit of buying fresh produce you will also find that you will save a lot of money on your grocery bill while feeling better in the process.

   Whole Grains And Fiber:Eat whole grains that are high in fiber such as bran, amaranth, quinoa, spelt, and kamut. The ancient grains are a lot healthier for you then the processed grains that you find in sugar filled and artificially flavored cereals.

   Avoid Processes Foods: Processed foods are everywhere including the supermarket tempting you with that quick meal that you can simply throw in the microwave. The makers of these foods claim they are healthy but more often than not they contain chemicals and preservatives to prolong their self life. They are also filled with ingredients that are sometime difficult to identify and are part of the preparation process.

   Everywhere you look it seems everyone has a quick fix answer to staying healthy but the reality is that a simple exercise regimen and a balanced diet is what makes a huge difference in your health. Paying a visit to your doctor can help you get started on a program that is tailored to your health and your needs and staying on the program is easier because you have physical training and a highly trained staff to help you make a lifestyle change.

   If you haven’t heard how high cholesterol levels can lead to a heart attack or stroke then chances are you have been on a deserted island, in a comma, or just coming out of cryofreeze. We all know this but yet for some reason most of us can’t quite seem to stay away from these high cholesterol tasty delights such as those very affordable $1 sandwiches, fried foods, or processed meats. Not only do these types of foods clog our arteries they also have helped the United States gain the title of fattest country in the world!

   Nothing better than winning awards, right?

   So the truth is we need to take it down a notch or two by reducing our cholesterol levels thus taking a giant step towards reducing our chances of heart disease, heart attack, and stroke.

   Some might argue that they don’t need to be concerned since they have their trusty statin and/or bile acid sequestrates to do the heavy lifting for them. The truth of the matter is that these drugs not only have serious side effect risks but require at least a moderate amount of diet modification to be.

   Now why don’t we get down to business and explore seven ways tip lower cholesterol naturally!!

   Eat more fiber- Sounds like something straight out the nursing home manual for resident success but in fact we all need our fiber. Foods like oatmeal, apples, pears, flax, bread, whole grain cereals, and barley bind with cholesterol in the gastrointestinal tract and ship in right out of old Popper causing your heart breath a temporary sigh of relief.

   Stay active- According to the American Heart Association staying active through exercise can alter your cholesterol levels by pushing up your good cholesterol (HDL) and pushing down your bad cholesterol (LDL).

   Choose your fats wisely- Monounsaturated and polyunsaturated fats are generally considered to be relatively heart healthy and reduce internal inflammation. Oils that fall into this category are olive oil, canola, walnut, and sesame seed. The AHA suggests keeping your total cholesterol intake under 30 percent of calories, saturated fat under 7 percent, and trans fats eliminated altogether.

   Veggies and fruits- We all know these are heart healthy choices that are excellent source of antioxidants, cholesterol lowering photochemical, and fiber but the trick to send high cholesterol packing is to increase fruits and vegetables while reducing fatty foods. For example meat servings should be held under 4 oz with the rest of the meal consisting of fruits and vegetables.

   Get Nutty- Nuts contain the omega-3 fatty acid ALA that is converted to heart healthy DHA and EPA. Walnuts seem to be the best but almonds and peanuts are excellent choices as well. One word of caution nuts are high in calories and should be eaten in moderation.

   Load up on the magical fruit- We have all heard that rhyme about beans, flatulence, and fruits but once you move past the stereotype what you is an inexpensive cholesterol lowering option packed with nutrients.

   Pass the guacamole please- Who would have thought that avocados would make it onto our seven great ways to lower cholesterol naturally but here they are. Believe it or not avocados only contain 0.5 grams of saturated fat with the rest being cholesterol lowering monounsaturated fats plus cholesterol neutral polyunsaturated fats making them a heart healthy choice worth considering.

   Your body was designed very specifically. Your car was designed very specifically. How do you take care of your car? Most everyone is very careful in changing the oil, changing the air filters, changing the spark plugs, keeping the air in the tires, putting quality gasoline in the tank etc. We know for a fact that the better yo care for your car, the longer it will last. you can put a mix of gas and water in the tank to save money and ignores changing the oil and the air filters, but what will happen? Eventually the car breaks down, sooner than expected. if only you would consider better preventative maintenance.

   When it comes to health, it is hard to sell prevention. If you ignore the way your body was designed, it will fail. It may start failing slowly as you begin to complain about constipation, joint pain and general fatigue, or it may just completely break down all at once. You may accept this as “life” or “aging.” Regardless of any test, procedure, massage, acupuncture, supplements or other healing modalities available, the most important thing to your health is learning how to eat how you were designed.

   Here is a very brief lesson about the human body. Your body has 75 trillions cells. your body reproduce 150 billion brand cells very single day. These cells do not come out of thin air. They are constructed based on the availability and quality of nutrients available in your body. Aging is very simple the loss of more cells than your body is able to reproduce optimally. Almost everyone is lacking in vital nutrients needed to replicate healthy cells on a daily basis.

   It’s a no brainier that soda, fast food, cookies, cakes, candy, processed packaged foods, cigarettes, alcohol, pharmaceutical drugs, hormone and antibiotic loaded meat, homogenized and pasteurized dairy products and the over 70,000 chemicals in our food supply are not building blocks to efficiently produce 150 billions new cells each day. So how fast are you aging?

   Have you ever heard the phrase, “You are what you eat?” Are you consciously aware of the foods you put in your mouth each and every day? Do ask yourself,”Are the foods I’m eating close to God’s original design, therefore providing life?” Or, ” Are they heavily processed and poisoned by big business, therefore void of life?” Yes, you will never be prefect and nobody expects you to be.But make quality foods choices the rule and not the exception. Take the garbage out of your daily life, and only indulge on very special occasions. Eventually you will find yourself only choosing life, with rare exception. When you provide quality foods to your body based on its design, you feel amazing, energetic and full of life! Who doesn’t want that?

   So how are you designed? The human body is designed to eat raw fruits, vegetables, nuts and seeds. I am not a vegetarian myself, and I am not promoting vegetarianism. However, Americans eat too much meat! It is a fact that disease went through the roof with heart disease, diabetes and cancer after the industrial revolution when we switched from primarily a plant-based diet to a meat-based diet. Watch a movie call Eating that provides convincing evidence to this fact. We are not loins. Lions have razor sharp canine teeth, very short intestinal tracts and produce large amounts of hydrochloric acid. They are carnivores, designed to eat lots of meat. Humans are not.

   If you learn nothings else from reading this article, please consider reducing your meat intake. For your health and for the sake of your family members, this might be the most important step you take towards better health. If you worried about not getting enough protein, forget it. That is a lie perpetuated by the beef industry and you are brainwashed. The largest animals on the planet with the biggest muscles and the strongest bones are all vegetarians. Here are some quick guidelines for you:

   1. Choose quality meat, only from humanely raised 100 percent grass fed beef, free range, cage free chickens and eggs, fresh fish (wild or farmed is a whole other article) and wild game such as bison, elk, deer, duck etc. Go to the farmers market and talk to people!

   2. with each meal eat no more than a portion of meat that would fit in the palm of your hand, about 4oz.

   3. Eat meat no more than one meal per day maximum, and ideally shoot for meat only twice weekly.

   4. Do not combine meat with starches )like breads, french fries, beans etc.) Instead only eat your meat with vegetables. The meal should be 80 percent veggies and 20 percent meat. If you do this you will avoid digestive problems like gas, bloating, acid reflux and heartburn.

   Processed foods is a 20Th century invention. Along with massive meat consumption, processed food was not a part of human history anywhere on the globe since the beginning. couple that with the invention of over 70,000 different chemicals and you have a recipe for death. And that is exactly what is happening to Americans. The first symptom of a heart attack means death for 50 percent of its unfortunate recipients.

   I am not promoting extremes. I am not advocating you to eat a certain way, become a vegetarian, a vegan or a raw foodist. I am asking you to use commons sense. Think about how humans have eaten for thousands of years. Think about how your body is designed to eat. Think about what has happened to our culture and our environment over the last, very brief 100 years. Awareness and consciousness starts with you. Your consciousness led you to read this article right now, so I encourage you to act on it! With all my blessing and to your vibrant health!

Vaughn Lawrence is a Naturopath, Herbalists and Nutritional Consultant. Vaughn takes on the challenge of educating people that health is a lifestyle and not a quick fix, band-aid or a magic pill.

   One thing that ails a lot of people today, especially women, is osteoporosis and other bones problems. Although it has been advocated that people who suffer from bone diseases should drink milk to increase calcium intake, question are raised about the effects of fruits and vegetable to bone health. Here we will try to answer this question.

   The Common Knowledge:

   It is widely understood that poor nutrition can lead to the bones becoming brittle and weak. The bones needs calcium to grow and develop. Calcium is found mostly in milk and yogurt. This is why for many years, people were advised to take milk to strengthen the bones. However, findings to recent studies show that fruits and vegetables are also rich in calcium. Some of these fruits and vegetables are broccoli, oranges, yam, and carrots. Over the years, research has shown an increasing prominence in the role of fruits and vegetables to bone health. True enough, there is a positive link between green nutrition and the bone.

   Another common notion is that the bone needs vitamin D. This is why many parents take their babies out in the early morning, they want the babies to absorb vitamin D through sunlight. Although there is nothing wrong with these beliefs, there is a new approach to bone development and maintenance that can change a person’s overall nutritional approach when it comes to bone health. This approach is through balancing the alkaline and acid content of the body.

   Acid-Alkali Balance And Bone Health:

   In many studies, it has been revealed that a diet that is rich in protein causes the body to exceed the ideal acidity level limit. Protein is taken mostly from meat and cereal and the body uses this not to fuel energy but to heal damaged cells. With the increase of protein content in the body. Since the bone has the most amount of calcium, the body forces the bone to give up its calcium to counter the acidity content. This makes the bone lose its natural supplement and causes it to get weak and brittle. This process by which the bone gives out calcium is called bone resorption. As this happens, the bone is more susceptible to breaking and fractures.

   The Role Of Fruits And Vegetables:

   With a consistent and rich diet of fruits and vegetables, the body gets more alkali elements in the form of bicarbonate. The body will therefore reduce the process of bone resorption because there is enough amount of alkali elements that will counter the acidity content of the body. The bone calcium is no longer going to be the primary source of alkali and the bone can be left alone doing its business.

   This is why eating a lot fruits and vegetables is good for the bone: they are rich in alkali elements and they significantly balance the acid content of the body. On the other hand, meat is bad because this is the very source of protein that increase the acidity levels of the body, causing the body to react in ways possible to balance the two elements.