Eating healthy does not have to be complicated nor difficult. After you begin making healthy choices, and make it a habit, you don’t have to think about it again. Just have healthy food choices always available and the decision will be easy.

A meal or snack needs to incorporate a proper balance between a protein, carbohydrate and fat.

Have you established for yourself your caloric consumption needs? I know for myself, if I want to maintain my weight, I should not eat any more than 1500 calories per day. If I want to lose, my daily calorie intake is no more than 1200 calories per day.

Once you find out how many calories you should be eating, you then need to space them over 5-6 small daily meals/snacks through the day. The meals and or snacks should compliment each other with the proper balance of carbohydrates, fats and protein. I will give you an example of these choices to make during the day.

I should make a quick mention of portion sizes. Do you know what a serving of meat looks like? No, it’s not the 22 ounce T-bone at your local steak house. A portion of meat is 3 ounces, the size of a woman’s palm.

VISUAL EXAMPLES OF DIFFERENT FOOD PORTIONS:

* 1 medium fruit — tennis ball or tight fist

* 1/2 cup of pasta, rice, fruit, veggie, or cooked cereal — tight fist or cupcake size

* 1 cup of salad — the amount you can hold in two hands cupped together.

* 1 medium baked potato — computer mouse

* 1 cup of cold cereal — large handful or tight fist

* 3 ounces of fish, meat or poultry — deck of cards or a palm of a woman’s hand

* 1 ounce of cheese — 4 dice or the top half of your thumb

* 1 ounce of meat, fish, chicken or poultry — 1 egg

* 1 tsp — the tip of a medium-framed woman’s thumb. 3 tsp is equal to 1 tbsp

BREAKFAST:

A good breakfast is key to starting your day off right. Skipping breakfast is a surefire way to setting ourselves up for failure to maintain level blood sugars. I suggest keeping breakfast, lunch, and dinner at the same calorie count and then adding two smaller snacks between meals.

Choose an item from each of the food groups for a healthy balanced breakfast.

Protein: 1 hard boiled egg, 1 cup nonfat milk, 1 cup low fat yogurt, 1 oz of low fat cheese

Carbohydrate: granola bar, 1 slice of whole grain toast, bagel or muffin, 1/2 cup of whole grain cereal or oatmeal.

Fruit: 1/2 banana, small apple, orange, grapefruit, 3/4 cup of raspberries, strawberries, blueberries

LUNCH AND DINNER:

Preparing lunch and dinner is very simple. Pick a lean protein, add some vegetables and top it off with some fruit for dessert.

Choose an item from each of the food groups for a healthy balanced lunch or dinner.

Protein: Lean beef, pork, beans, chicken, fish, turkey, etc.

Vegetable: Spinach, zucchini, broccoli, cauliflower, green beans, and salad greens, etc. For a serving size, fill about 1/2 of your plate with vegetables, 1/4 of your plate with protein and the other quarter with healthy carbohydrates.

Carbohydrate: Brown rice, corn, sweet potatoes, white potatoes, 1 slice of whole grain bread etc.

Dessert: 1/2 banana, 1/2 cup of strawberries or raspberries with a dollop of nonfat whipped topping, pear, apple.

SNACKS:

Snacks between meals are what make or break the weight loss. You need to maintain your metabolism in between meals so that you continue to burn calories throughout the day. For your snack, consume between 100 to 125 calories.

Choose an item from each of the food groups for a healthy balanced snack.

Protein: 1/4 cup of low fat cottage cheese, low fat string cheese, hard boiled egg, small yogurt cup, 1 oz. low sodium, low fat luncheon meat.

Carbohydrate: 1 slice of whole grain bread, 1/2 banana, apple, grapes, plum, baby carrots, etc.

Healthy fats: Handful of almonds, walnuts cashews or mixed nuts, 1 slice of avocado, 2 tbsp of peanut butter.

This doesn’t have to hard. These are just guidelines for healthy foods. Don’t make this boring by eating the same thing every day. There are so many more foods then what I listed here but be creative. Try a new fruit and vegetable every week. Remember, this is easy!

Fluoride and the Pineal Gland

Fluoride was heralded as the way to save a generations teeth from tooth decay, and studies found that naturally occurring fluoride in water seemed to lower the incident of tooth decay of the population drinking it.

Armed with that knowledge government set about adding fluoride to drinking water to protect children’s teeth. Fluoride has 4 isotopes (2 natural and 2 manufactured) Cheapest of these isotopes (is made from industrial waste).

FLUORIDE IS TOXIC–that’s why there are warnings on toothpaste containers about never swallowing the toothpaste.

It effects the pineal gland. A small structure located in the brain, which produces melatonin–the hormone that controls, your circadian rhythm, (wake and sleep cycles) the onset of puberty and the health of your immune system.

More than 50% of the population of the U.S. suffers from a sleep disorder.

The question is Why? Worldwide sleep is at pandemic levels.

Your immune system weakens when melatonin levels are too low and you are at increased risk of depression, stroke, and heart disease. A shortage of melatonin tends to cause early onset puberty.

A 1955 study produced some extremely puzzling results scientists have yet to explain. Young girls drinking fluoridated water were reaching menstruation five months earlier on average than the girls who drank un-fluoridated water. Premature menstruation has been linked to increased risk of breast cancer and obesity.

A recent study, published in the American Journal of Public Health, showed early menstruation nearly doubled the odds of someone becoming obese.

It was known that fluoride could affect the pineal gland and scientists wanted to learn more about the process.

Dr. Jennifer Luke, Ph.D., discovered the pineal gland attracts fluoride and that interferes with melatonin and its functions. She also learned, (during autopsy studies) extremely high concentrations of fluoride, averaging 9,000 ppm (parts per million) and ranging all the way up to 21,000 ppm were found in the pineal gland of the autopsied victims.

Mongolian gerbils (the best research animal for studying effects on the pineal gland) when given fluoride had reduced levels of melatonin and early puberty.

Does Fluoride contribute to the alarming rates of early puberty that we are seeing? It certainly seems to contribute a nationwide problem of sleep deprivation. This research clearly suggests a connection between insomnia and the amount of fluoride found in the pineal gland.

This means you need to find a way to reduce your fluoride intake. A simple kitchen faucet filter is not enough. You will also need a shower head filter (as not to breathe in the vaporized fluoride)–and make sure no one takes a bath.

A whole home water filtration system will remove much of the synthetic fluorides (40%-60%). The remaining fluorides are naturally occurring. Lobby government to stop putting fluoride in the water–regardless of how much money the fluoride company contribute to the election campaign.

An aluminum salt system supposedly removes all fluorides, but is apparently so dangerous that no reputable expert is willing to recommend it.

The EPA (Environmental Protection Agency) is currently testing fluoride for its potential to interfere with the human hormone system.

We should know more very soon.

For more information about systems to purify your water, please visit my Web Site

It is a safe assumption that everyone on the planet wants to look their very best. Although it may be for drastically different reasons, there is a need for people who look as if they had just had a makeover most of the time. Luckily, there happen to be many different methods for this to happen, regardless of what a person considers to be an area a problematic area for them, and they may choose the procedure known as liposuction.

Will it work for me? For a resounding amount of people, the problem usually seems to be their weight. Many people are simply not pleased with how much they weigh, and liposuction can generally help them out with their discomfort with the extra weight that they may have accumulated. Although, this may be an embarrassing topic for many, it is quite normal, and the procedure generally works in the favor of everyone who decides to choose this approach in combating weight.

In talking about liposuction, many people feel as if it may be a little risky, and they generally wonder if they are the ideal candidate for it. Luckily, everyone can usually have it done, as it is not a very strenuous process. The criterion for the perfect liposuction patient is:

- In good health - Non-smoking - Within twenty five pounds of the target weight - Without any significant health problems - Exercise regularly - Does not have fluctuations in health - Are genuinely realistic about the surgery

It is also noteworthy to state that the person does not require that this is a weight-loss method, which is the common misconception about weight loss. The desiring candidate should know that this is a reshaping process for aesthetic purposes. Other areas for concern are the age of the patient, although it is not absolutely a huge concern, but the elasticity of the skin obviously deteriorates over the course of time.

Other noteworthy mention is the state of the skin when choosing to undergo the liposuction procedure. For instance, those with cellulite and/or stretch marks do not have the same results as people that do not, and may not find that their surgery wasn’t as much as a success than what they had envisioned it to be.

Results After liposuction, the patient will generally feel amazing about the choice that they made, and they will absolutely love the way that they look. The procedure is usually one that does not incur many problematic experiences, and the recovery is something that can be described as one of a breeze. For the person who would like to have this method done to improve the way that they look, it is wise to state that they should talk to their doctor with a more in-depth consideration into what they are about to embark on. Although it is very rewarding, the process may not be for everyone, so proper research about liposuction would most definitely be advisable for those looking to improve their look!

There are specific polls addressing health care and health insurance done by the Kaiser Family Foundation every month. These polls offer results that are interesting, it gives an inside look at the way the American citizens are leaning in their opinion about the health industry.

As reported by Medical News Today, the results from the April poll are: 36% didn’t go to dentist or doctor check ups because of the cost increases, 71% want taxes raised for high income Americans in order to pay for health care reform, 59% expressed that health care reform has become more necessary now, 26% had an individual in their home who had a hard time paying medical bills this past year, and 67% strongly or somewhat favor a nationalized health insurance plan to create competition for the private plans.

Health care and health insurance reform are obviously becoming much more important to the American people as the days pass. There are also a large number of Americans becoming more in debt with the rising cost of health care.

The lawmakers who are ready to send the health care reform through the process are very happy with these results. As the Kaiser poll indicates, there will be support from the majority, and with this support will be ability for them to push the sweeping reform through the process.

However, these polls can change in the moments. The public is expressing themselves this way at this moment, but with the current economic crisis, opinions can vary depending on events. And the Democrats and Republicans have a ways to go in agreeing on how to resolve the health care dilemma.

Nowhere on your body do you have more delicate skin than around your eyes. It seems like every time you touch this area you can cause more damage. Sun, squinting, dry skin, and poor circulation are only a few of the reasons wrinkles form around the eyes. As people age, the eye area is often one of the first to show it. Crow’s feet, puffiness, and dark circles can all make you look older. Many people try using anti-wrinkle products that have been formulated just for the eye area in an attempt to stave off the signs of aging.

It seems like eye anti-wrinkle cream can be effective for some people and not for others. You will find those who praise the creams to the skies and think that they have done them a world of good. Other people, however, claim that eye anti-wrinkle creams can’t do anything that a good moisturizer won’t take care of. Still other people claim to have never needed to use anything to protect their eye area. By doing a little research online, you’re going to find people expressing all of these different views, and you still won’t know what the best eye anti-wrinkle cream may be.

As confusing as it might be, all of these people are probably right. Whether or not you get wrinkles and whether or not a given product will work for you depends on a lot of things that are unique to you. For example, your genetic make-up can have a lot to do with the age at which you start to develop wrinkles. There are families that start having wrinkles in their 20s and others that are still wrinkle-free well into their golden years. If people in your family have oily skins, the natural oils will help keep wrinkles from forming. On the other hand, if you come from a line of dry-skinned people, you’ll probably need some help from a moisturizer or anti-wrinkle cream in order to keep the wrinkles at bay.

Lifestyle also plays a big part in retaining more youthful looking skin. If you smoke or spend a lot of time out in the sun, you’ll be much more likely to develop wrinkles at a younger age. People who get plenty of sleep and eat a healthy diet may not start showing wrinkles and dark circles under their eyes until they are older. If you haven’t been taking as good of care of your skin as you should have been, you’ll probably benefit from using some type of commercial product to keep your skin looking younger. Don’t get me wrong, though. No cream is going to be able to eradicate all of the effects of an unhealthy lifestyle, but the best eye anti-wrinkle cream can make a difference.

If your older relatives have few wrinkles, and if you live a healthy lifestyle, then you may not need anti-wrinkle products as soon as some other people do. However, it never hurts to do some preventive maintenance. When I was 22 years old an older cosmetic saleswoman showed me her hands. One she had been keeping moisturizer on constantly since she was a young woman, and the other she hadn’t. There was a world of difference between the two which helped me realize that I should always keep my face moisturized. At 57 I still have very few wrinkles and a lot fewer than many of the people I know my own age.

Therefore, if you find the best eye anti-wrinkle cream you can and start using it right away, you really can keep from looking as old as you really are.

Suppose that you’ve never worked out in life, and all of a sudden someone tells you that if you wish to get rid of your fat belly you, you have to hit the gym for two weeks straight and spend an average of six hours there per day! How would you react to that? Your first thought would be that it is better to keep your fat belly intact and watch that cool Hollywood movie instead of working so hard.

Well, that is the exactly the same way your kids think when they are asked to workout like crazy for the purpose of weight loss! However, if you ask them to do some fun activities which would keep them cheerful and help them lose weight at the same time, then nothing like it! In this article I will share three such fun activities for your kids!

1. Dog walking: Walking is one of the simplest ways to lose weight, but kids won’t want to walk without any incentive. Do you have a pet dog at home? If yes, the incentive could be that of taking the dog for a walk. If your kids are particularly attached to the pets at home, this would become easier! Be an example to your kids and take the dog with you when going out for your regular morning walks, and your kids would soon follow suit!

2. The twister trick: Board games and video games definitely make your kids fat, but not all games are that bad. Consider for example the twister game! Would you call it dull and boring? Definitely not! It is one game which kids of all ages are sure to enjoy, and since they cannot play it sitting on the couch, it would help them lose weight as well!

Again you could take the initiative by playing the game for your kids at first, and since kids like to emulate adults, they would soon follow you!

3. Let the chair be filled with music: Okay, I mean musical chairs! This is a very well known game but very few people know that it could be used to make your kids lose the fat belly in an instant! The game is pretty simple: just get several hula hoops and chairs and put them all close to each other. Let the music begin!

The kids are supposed to walk in a big circle around the hoops or chairs as soon as the music begins. Immediately after music stops, the kids must jump fast into the hula hoops or the chairs; if anyone is unable to jump on the chair in time, he is sent back to the cheering section. Before the start of the next round of the game, you should take away one chair from the group!

Looking for a fountain of youth product which will combat the effects of aging has become a popular pastime in recent years. If you’re one of the people who have been looking at the hundreds of anti-wrinkle preparations that are being sold in drug and department stores today, you may have become very confused with trying to figure out the right product to help you achieve your goals. By reading this article you’ll learn more about a product which is both highly-acclaimed and budget friendly.

Neutrogena, a well-known manufacturer of skin care products, has introduced its Healthy Skin Anti-Wrinkle Cream to consumers everywhere. This over-the-counter cream has gotten rave reviews, even when compared to pricier department store products. The active ingredient in this anti-wrinkle product is Retinol, a pure form of vitamin A which penetrates deep below the top layer of skin to work on the area where wrinkles actually start. Used nightly for a period of time, customers have reported that wrinkles and fine lines in their faces have noticeably decreased. Having Retinol in it, this cream doesn’t just sit on the surface like other creams do, but actually gets down to where it can produce results.

Neutrogena Healthy Skin Anti-Wrinkle cream contains a number of different moisturizing ingredients, such as vitamins B5 and E, which will help aging skin retain the soft, supple quality of youth. Dry skin is a leading cause in the formation of wrinkles, so it’s important to put necessary moisture back into tissues in order to reduce the appearance of wrinkles. Within a week of starting to use this product, you should already be able to see a reduction in the fine lines and wrinkles in your face and around your eyes.

Some of the best things about this Neutrogena cream are what it doesn’t do. Since it is oil-free, it is guaranteed not to clog pores. In addition, it contains no fragrances, and it is hypo-allergenic. It is lightweight, non-greasy, and absorbs easily into the skin. People who prefer more natural products will like that none of the usual additives are present. These additives are generally just included to make a product more appealing and have nothing to do with how effectively it works.

The only negative comment most people have about Neutrogena Healthy Skin Anti-Wrinkle cream is that it doesn’t contain a built-in sunscreen. Of course, this isn’t important if you only plan to use the product at night. For daytime use, you can always add your own sunscreen. One word of caution, though. When you choose a sunscreen, look for one that won’t negate the positive qualities of the anti-wrinkle cream by adding oils and artificial fragrances.

The bottom line is that Neutrogena Healthy Skin Anti-Wrinkle Cream has far more positives than it does negatives which make it a very beneficial cream to use. It is also one of the more budget-friendly anti-aging products on the market which gives you a lot of value for the buck. In fact, this excellent cream costs only around $13 for a 1.4 oz. container. If you’ve ever looked at department store creams which can cost anywhere from $100 an oz. and up, you’ll recognize what a bargain you’ll be getting.

Seasonal affective disorder is also known as winter depression. It is called as such because it only occurs during cold days or usually during winter. A person with this disorder has normal mental health for the whole year except during winter or cold days. There are cases wherein people experience extreme changes in mood when seasons are changing.

A person with seasonal affective disorder often feels restless and unable to do activities of daily living. Depression and lethargy are also common. At times, elevation of mood and feelings of aggression may also happen. All of these manifestations occur yearly. Whats more odd is that it occurs specifically at a certain period. In addition to the symptoms, people with seasonal affective disorder may also experience feelings of hopelessness, anxiety, and loneliness. Social withdrawal may also be present. People with seasonal affective disorder have tendencies of becoming overweight due to overeating. Experts have linked the disorder to light exposure which is why it happens during change of season.

Even though the exact mechanism remains unknown, experts have seen a connection of the disease with genetics, gender, and even the chemicals that are present in the body. Based from observations, patients with seasonal affective disorder have a dysfunctional circadian rhythm. The sleep-wake cycle of a person is called the circadian rhythm. The dysfunctional circadian rhythm causes the manifestations of oversleeping in these people. Melatonin, a sleep related hormone, is also dysfunctional. During cold seasons, the body normally produces more melatonin. The high levels of melatonin in a person cause manifestations of depression.

In addition to melatonin and circadian rhythm, serotonin levels in patients with seasonal affective disorder are also erratic as well. Typically, a patient with seasonal affective disorder has low levels of serotonin. Serotonin is a very important neurotransmitter that activates multiple nerve cell function. The modulation of anger, appetite, and even sleep is all controlled by serotonin. Metabolism and body temperature is also controlled by serotonin. If there is a slight change in the levels of serotonin, all of these functions will definitely be affected.

Feeling sad is normal especially if it is caused by circumstances. However, if sadness is prolonged and the person can no longer do normal activities due to extreme sadness, then it is already a big problem and the person should consider consulting a health care professional. Patients diagnosed with seasonal affective disorder are also observed for possibilities of bipolar disorders and major depressive disorders.

For patients with seasonal affective disorder, various treatments are widely available. The most common method to treat this disorder is through light therapy. A specialized lamp is used to expose the person to intensive light for thirty minutes to one hour. Usually, the person will be at a distance to the lamp and be exposed to the light. This method is often used because of the disorders association with light exposure.

Aside from light therapy, patients with seasonal affective disorder are also treated with hormones. Melatonin supplements are provided in order to regulate the levels of melatonin. As for serotonin, increasing its levels is necessary, that’s why drugs called Serum Serotonin Reuptake Inhibitors or SSRIs are prescribed to patients with seasonal affective disorder.

For relatives and significant others of patients who are experiencing seasonal affective disorder, it would be best to provide support. These patients need a lot of emotional support from their loved ones while they are experiencing symptoms associated with the disorder.

A lot of people wonder if they have gastroesopheageal reflux disease. In general, gastroesophageal reflux disease is also known as acid reflux disease. This condition is defined as the long term damage in the mucosa of a person due to the abnormal reflux present in the esophagus. The most common symptoms associated with gastroesophageal reflux disease are heartburn and regurgitation. People often think that their heartburn is associated with major heart disease, hence consulting their physician about it.

Episodes of vomiting and swallowing problems are common to people with gastroesophageal reflux disease. Vomiting usually occurs after eating wherein the foods that have just been eaten will regurgitate, making the person vomit. Because vomiting will include some acidic contents from the stomach, this will contribute to the damage to the mucus layers that line the esophagus. When a person is vomiting frequently, a condition called hypochlorhydria is likely to happen. This condition is defined as low hydrochloric acid levels in the stomach. This condition occurs because the hydrochloric acid is lost when the person vomits.

During the day, symptoms of gastroesophageal reflux disease are more likely to happen. This is because a person is standing or is in an upright position all the time. Normally, gravity will pull down everything which includes the foods that we eat. In people with gastroesophageal reflux disease, food will go back and forth in the stomach, causing acid reflux. The acid reflux is responsible for the manifestations of symptoms such as heartburn due to the damage in the esophageal linings. However, one way of neutralizing the environment of the esophagus is to swallow saliva because it contains bicarbonate.

A common symptom of gastroesophageal reflux disease is heartburn. The symptom is called as such because there is a burning sensation felt near the heart. However, this symptom is not associated with the heart itself. The location of the burning sensation is either at the back of the breastbone, on the abdomen, or on the chest. Although heartburn is a very common finding, there are some who report a dry cough or having difficulties when swallowing.

The real cause of gastroesophageal reflux disease is still not rooted out but experts have found out that it may be related to some factors. They have also found out some commonalities among patients with this disease. These patients often have a relaxed lower esophageal sphincter. Normally, this sphincter should be contracted so that food will not go back from the stomach to the esophagus. Conditions such as hiatal hernia can also predispose a person to gastroesophageal reflux disease. Some factors also include smoking, obesity and pregnancy.

Once you are diagnosed with gastroesophageal reflux disease, a physician will inform you about the foods that you should avoid. These foods often cause worsening of the symptoms due to their contents. The foods to be avoided include drinks that have caffeine, citrus fruits, chocolate, alcoholic beverages, spices such as onion and garlic, spicy foods, mint flavored foods, and tomato based products.

In order to avoid suffering severe symptoms, it would be best to make necessary lifestyle changes. Changing your bad lifestyle habits would even help you to achieve a better state of well-being. Such changes include avoiding prohibited foods and cessation of smoking habits. It would also be better if meals are small but frequent.

Obese individuals who are diagnosed with gastroesophageal reflux disease should have a diet regimen in order to lose weight. Loose fitting clothes are also advised to wear rather than tight fitting clothes. To treat symptoms related to acidity, over the counter antacids are advised. After two weeks of intake of these antacids and the symptoms have not yet subsided, a consultation to the physician would be necessary.

It is said that America tops the obese adult population in the world, which is of course true. However, one seems to overlook the fact that America is also home to the highest population of obese children. If WHO (World Health Organization) is to be believed, our world contains more than twenty million obese kids, most of whom are in the age group of five-eight.

WHO also says that childhood obesity has reached the level of an epidemic in America, so much so that in the past 30 years the number of obese American kids has more than tripled! Isn’t your child one of them too? It is time to take control of your kid’s life and help him lead the kind of comfortable and healthy life we would want him to lead! And this is only possible by helping him get rid of the extra pounds!

In fact, if America tops the number of obese kids, even third world countries are not far behind. You would think that an economically backward continent like Africa would have skinny kids because most of their parents are too poor to feed them properly, let alone overfeed them! However, very often our beliefs don’t coincide with reality. Just recently a special task force sent to Africa to estimate the health stats of the people living there encountered more obese kids than malnourished children!

You may be thinking: why all this hullabaloo about childhood obesity? What is wrong if the belly of your kid if a tad flabbier than his peers? The answer is: just like overweight adults, fat kids are also likely to suffer from harmful diseases such as high blood pressure, type 1 diabetes, hypertension, fatigue, heart diseases, and in some cases, even early death!

In reality, the root cause of childhood obesity has little to do with genetics and more with poor lifestyle habits. Often people add two and two and jump to the conclusion that the kid is fat because of his parents. But that is not true at all! Kids emulate the unhealthy habits of their parents and naturally become fat like them! If you and your kids follow healthy lifestyle habits, both of you would be able to get rid of fat very quickly!

Truth to be told, the onus of the rising levels of childhood obesity lies on parents to a great extent. We parents prefer our kids to have junk foods since they can be simply procured from outside and help save the time we would have spent on cooking! A diet rich in fat and sugar could only make your child fatter and fatter! There is really nothing new to be said about it. Unless you are willing to spend a little time and energy in cooking healthy foods at home, don’t expect your kids to become any slimmer!

Apart from making them eat healthy foods such as whole grains, fruits and vegetables, it is also important that you try to limit their intake of soda and fizzy drinks!

Controlling the food habits of your kids is only half the battle won, the other half being that of encouraging them to become more active! If you are concerned about your child’s future and wish to offer him a healthy life, you would need to take him away from Xbox and PSPs to outdoor sports such as cricket, basketball, tennis, etc! Encouraging them to indulge in cardiovascular activities such as swimming, dancing, rope jumping, etc., would also help them burn fat and lose weight!