Yoga for mom- yoga for dad

Practicing yoga at an early age is a good habit and will keep you away from any health problem at a later stage in your life. It helps you to overcome many health problems, makes you fit, and helps you stay younger by controlling cell deterioration in your body. However, if you could not do it then and now in your late 30’s parenting your children and want to practice Yoga, let me tell you it is never too late.

• Mothers can start practicing yoga after 6 weeks of delivering a baby. However, before staring yoga you need to consult your doctor, get a physical check and ask him what kind of exercises are suitable for you. Your doctor will let you know what kind of yoga can you practice and should you opt for this exercise mainly.

• Once your doctor permits locate yoga retreats, meditation retreats, yoga classes, yoga studios or personal yoga instructor if you need personalized training

• Your yoga instructor will let you know about your routine, your exercises and diet as well

• The yoga instructor is like a doctor. He/she should know about your habits and lifestyle completely because it will help him/her plan a routine for you.

• The main reason for using this yoga mat is to help you work on your coordination and balance. Many positions require a balanced way. If not, you will not be able to practice the various poses. The balance and posture will benefit your health. For this it is necessary to maintain coordination and meditation.

• Around the left foot arch, loop a strap and hold it in both your hands. Inhale and straighten the knee you had folded and move the left heel towards the ceiling. Move your hands along with it, till your elbows are completely straightened. While raising your hands, press your shoulders towards the floor.

• Hold the leg in the vertical position for 1-3 minutes and release it later. Now practice this asana with your other leg.

• After entering the parenting phase in your life, this exercise becomes all the more important for you because you deal with different situations every day while upbringing the child. These situations might put you in stress and you need to be patient and calm to assure a stress free environment for your child. Sleepless nights, running after the child, for feeding him/her playing with him/her, etc everything adds to the daily activities of your life and you need to keep your mind and body prepared for it.

Start today and enjoy your parenting by staying calm and healthy with yoga.

 by: Ericmayars - http://featheredpipe.com

Teaching Kids to Brush Their Teeth

Kids in general either hate brushing their teeth or they simply couldn’t care less. However, it is important to teach your kids how to brush their teeth to avoid dental and other health problems. With a little patience, creativity, and a handy tool, you should be able to get your kids to brush their teeth in no time.

For preschoolers

It’s relatively easy to teach preschoolers, as long as it’s fun for them and is done through rhythm and rhyme. Let your kids know that there are germs that we can’t see living on their teeth and it’s important to get rid of them. You can even make a song about teeth brushing.

When teaching your kids how to brush their teeth, first show them the proper way to go about it. Once you have demonstrated the up and down, round and round process of brushing teeth, hand your kids their brushes and let them try. Use a safe kids’ step stool to help them reach the sink. Choose one that is self-retracting so that when your kids are done using the sink, the step stool automatically retracts underneath the sink and out of adults’ way. Once they are able to do the whole brushing process themselves, make the event and exciting and joyous one. Clap and cheer for your kids. Tell your other family members how good the kids were and have them cheer for the children as well. Have your kids show other family members how they too can brush their teeth.

Things to do:

• Show your kids how excited you are about brushing, and get even more excited when they brush.

• Make brushing a fun experience.

• Ask them to show you how well they can brush their teeth.

• Make it a point to show other family members how good the kids can brush their teeth.

For Grades K-3rd

Kids this age learn things through presentation and repetition. Offer your kids to watch you as you brush your teeth, explaining things as you go along. Come up with creative analogies: “plaques are invisible bugs that eat away at your teeth. The only way to get rid of them is to brush your teeth.”

Things to do:

• Regularly offer your kids to watch yourself brushing.

• Be consistent with brushing times

• Come up with creative analogies or explanations about brushing teeth

Grades 4th-6th

At this age, there is no better way to effectively teach your kids to brush their teeth than to show them what happens when a person does not brush his/her teeth. Gather pictures of people’s teeth the have serious decay. Or better, get pictures of people with rotten teeth. During your visits to the dentist, teach your kids about proper brushing by asking for pictures of people who do not brush their teeth and explaining to them, “This is what happens to people who do not brush their teeth.”

You can also add that there are health risks when they do not brush their teeth. Some of these include gum diseases such as gingivitis (swollen or inflamed gums), periodontitis, gum infections, bone destruction, and tooth loss. It has even been found that gum disease is a likely risk factor for heart disease and stroke for adults.

Things to do:

• Ask your dentist to share stories, pictures and information of the hazards of not brushing teeth.

by: Dana Mulder

Article Source:
http://www.articlecity.com/articles/family/article_4225.shtml

Five Ways to Burn More Fat & Tone Muscle With Weight Training

Many people have the impression that the only benefit of weight training is to build muscle mass and get big. The truth is however, that weight training in its various forms is also great for burning fat and toning muscle.

Even if you’ve never been to a gym or are opposed to the idea of lifting heavy weights amongst a crowd of sweaty guys please shelve your skepticism and read on.

Let’s take a look at five ways weight training can help you get to where you want to go when it comes to fitness:

1. Cardio & Resistance Training. Most people try to burn fat by cardiovascular workout alone. They may do aerobics, power-walk, play a sport or hit the treadmill. Cardio is an indispensible part of any fat burning regimen, though better results will be achieved when some kind of resistance training is included. Consider arm and ankle weights for example. Any power walking session will increase in intensity and in turn burn more calories with the addition of strap on weights at your extremities. 
2. Burn fat while you sleep. Weight training burns fat by stressing out your muscles. This minor “damage” results in the ache you feel post workout. While your body is repairing the damage it’s consuming calories and as such burning fat. Hence, your workout continues even while you sleep!
3. Light weights & high reps: This is a great way to tone the muscle you already have. When you use lighter dumbbells for example to perform curls and a host of other exercises, you help stop the natural atrophy of your muscles that occurs as you get older. Not only will you experience the benefit of burning fat by consuming more energy, you will also start to look more toned and defined.
4. Heavy weights & low reps. Lifting heavy weights less often is the key to muscle growth. Body builders want to stress their muscles to the point of failure, so they achieve the greatest increase in size during the recovery period. They are in a constant cycle of “tear & repair” as their bodies respond to the increased demands put on them. Heavy weight training can help those wanting to burn fat also, when used as part of a complete training regimen. By stressing your muscles out in this way even once a week, you’re aiding in the growth, toning and fat loss processes.
5. Keep your muscles confused. The human body is extremely good at adapting itself to new conditions and physical demands. If you jog every day, your body rebuilds itself to perform that task. So too if you swim or do weight training. It’s common knowledge though that a good swimmer is not necessarily a good runner. We have to train for the specific task we want to perform. When you lift weights, your body will be stressed out initially, though grow accustomed to the practice over time. This adaptation leads to great efficiency and less energy consumption during the exercise.

By mixing up your weight training routine with different exercises, you can trick your body into thinking you’re starting something new each time you train. This keeps energy consumption at a maximum and burns more fat.

To conclude, there are many ways to achieve your fitness goals. By incorporating resistance training and weights into your regimen, you can get where you’re going faster and look a little more toned in the process.

 by: Andrew Edwards - http://www.freemusclebuildinginfo.com

4 Ways Of Keep Your Baby Healthy

I am sure being a new parent you have heard all type of advice on how to take care of your baby, some wanted and some not. Everyone has advice on what to do whenever your child is well, but here are some ways to keep baby from getting sick.

As new parent you ought to be prepared to take your baby to pediatrician frequently. Many doctors want to see the baby monthly for the first six months and then once every 8 weeks until the baby is a year old. This allows the doctor to monitor the baby's growth and one of the best ways to keep your baby healthy. During these visits vaccines could be given. It is important that you keep the doctors schedule of appointments. These visits will significantly help to keep your baby healthy for a lifetime.

Keeping your baby's environment as clean as possible is the second thing you can do to keep your baby healthy. Observe a baby for some time and you will see that they're always rubbing their eyes and nose, and in addition they put their hands in their mouths frequently. So it is very important that before anyone touches the baby their hands need to be clean.

Dust can take the time a baby's delicate lungs, so you should keep the baby's room as clean and as dust free as possible. You should also be mindful with what you clean the nursery. Some household products may be harmful to baby's lungs. In the event you still can smell the cleanser once you are done cleaning, that is a good indication that you should not use that in the nursery. There are various steam cleaners that allow you to clean and eliminate bacteria but not use chemicals that could be harmful to baby. Something else to keep in mind is that stuffed toys are cute, but they also accumulate a lot of dust. Therefore keep plush toys to a minimum and keep them washed and clean.

Day care is a must for many babies and toddlers, so ensure that you ask about the centers cleaning and sick policies. Some questions you might ask might be – how frequently are the toys cleaned, is there diaper changing stations, and do employees wash their hands immediately after changing each diaper. Additionally, you will want to find out the policy about sick children. It really is difficult to miss work, but you do not want to bring a unwell child to daycare and expose the rest of the children to the illness.

One of the best ways to continue to keep baby healthy is feed him properly. Breast milk is packed with nutrients to help improve your baby's immune system. But don't worry if you're formula feeding, just seek out formula that is DHA and ARA fortified. When baby moves to solid, plant based foods provide nutrients that guide improve the immune system. You also need to include protein in baby's eating plan. Keep away from giving little ones snacks which are full of sugar since they can break down the baby's immune system.

And the final thing you can do to assist baby's immune system is to reduce baby's stress. Yes babies have stress. It's stressful to a baby when they are hungry, when their diaper needs changed or just daily learning and growing. Little ones cry to inform you they need something and crying is stressful for a baby, just as it is when you cry. Picking up baby to comfort him and discover what's wrong is a good thing. Don't get worried about spoiling him if you pick him up whenever he cries.

Babies also detect your stress. I realize that it's impossible to get rid of all the stress of everyday life. However you are able to change how you handle that stress. Find a way to eliminate the stress before spending some time with your infant. Both you and he will be more healthy for your effort.

 by: Edward Davidson - http://www.weeonebabygifts.com

Got Flu? 5 Tips To Help You When You Have The Flu

Flu season can really hit hard when you are least expecting it. No one really expects to get sick so not too many people are prepared for it when it hits. The incubation period for the flu is 2-5 days after exposure. You can expect to get sick after the exposure if your body's immune system is not strong enough. The first 2-5 days you will not feel sick. You will not catch the flu if your immune system is strong despite the fact that the flu is around you. Weak immune systems are not strong enough to fight off infectious viruses and bacteria. This is why you get sick.

Here are some great tips to support your body while you have the flu for a quicker recovery. You will want to make sure you do the following when you get the flu:

1.  Drink plenty of water - the body has to be hydrated in order to function. Since all functions occur at the cellular level and the body is mostly made up of water then you will need to make sure you are drinking water. Start first thing in the morning with a cup of water to get you going.
2. Get enough sleep - Most people require 8 hours of sleep. Don't skimp on the sleep. When you have the flu, you will want to sleep more. Stay on as normal a sleep schedule as possible at night.
3. Eat the right foods - fresh fruits and vegetables are the best. Drink juices but no soda. Stay away from processed or fried foods.
4. Avoid all refined sugar - sugar also compromises your immune system and lowers your ability to fight infections. There is nothing healthy about sugar so stay away from it.
5. Take vitamins/supplements - these will support the body in strengthening the immune system and helping the body with getting the essential daily requirements for proper function. It is like riding a car with tires that are filled with the appropriate air in them. Low air in the tires will be damaging to the car and the ride will not be smooth.

An important thing to remember is that all flu strains are not covered in a Flu Vaccine. For example, 60% of the 2007-2008 winter flu was not covered by the vaccine that was administered.
Take precaution to keep your body healthy. See a doctor if you are having complications. There are 36,000 adults and children that die each year from complications from the flu. Flu viruses were not given to you. You caught it. Give yourself permission to get well and take care of yourself. These tips will help you when you suddenly realize you "got the flu".

An important thing to remember is that all flu strains are not covered in a Flu Vaccine. For example, 60% of the 2007-2008 winter flu was not covered by the vaccine that was administered. Take precaution to keep your body healthy. See a doctor if you are having complications. There are 36,000 adults and children that die each year from complications from the flu.

Flu viruses were not given to you. You caught it. Give yourself permission to get well and take care of yourself. These tips will help you when you suddenly realize you "got the flu".

And now you are invited to receive 3 free body/mind/spirit tips on boosting your immune system at http://www.creatingbalanceinyourlife.com - You can visit Donna Marie's humor blog at: http://www.healingwithhumor.blogspot.com

Donna Marie Laino is a nurse, humorist, motivational speaker and success coach. She also uses humor as a holistic practitioner and Certified Laughter Leader to deal with life stress and health.

Article Source: http://EzineArticles.com/?expert=Donna_Marie_Laino

10 Steps to Protecting Your Families Health at Home

Many people are not aware that the indoor air in their homes is on average 2 to 5 times worse than outdoor air (source EPA) and in some cases can be 10 times worse. This becomes very relative when we realize that most of us spend 90% of our time indoors in our homes and at work.

Air and water are considered two essentials for human survival so it makes good sense to consider breathing the best quality air and drinking the best quality water we can to sustain a healthy life and improve our life span potential.

Recent medical science discoveries suggest that up to 50% of all diseases are either caused or affected by the air we breathe. Large increases in allergies especially those caused by indoor airborne allergy triggers like dust mites and similar microbes give us some indication.

Household cleaning chemicals and chemicals used in building materials and furniture now play a part in the make up of every living environment as they happily off gas their toxins on the innocents living there. Between 25% and 30% of all adults in the developed Western world now suffer from one allergy or another and recently in the UK the British Government has admitted that up to 40% of children of school going age suffer from allergies.

Major contributing factors have been the increased insulation of homes, central heating, double glazed windows, lack of ventilation, carpets and electrical products that produce BFR's (brominade fire-restraining chemicals) that are persistent, toxic and bio-accumulating and the over prescribing of anti-biotics epically to pregnant women as this interferes with the development of the immune system in the unborn.

The 10 Simple Steps

1. Reduce the number of carpets in your home and replace with hardwood flooring (not laminate), tiles or any good hard floor that is easily cleaned, is non-toxic, and will not be a breathing ground for microbes and dust mites.
2. Make sure you use a vacuum cleaner that has a HEPA filter so you are not just redistributing dust around your home.
3. Leave your bedroom windows open for a while in the morning and pull back the bed covers so it is uncomfortable for bed bugs and dust mites. If you suffer with Asthma consider also using mattress and pillow protectors that are allergy approved.
4. Limit the use of open fires as they create a lot of dust particles in the air, a percentage of these will end up in your lungs if you are not careful. If you have to use fires make sure the room is well ventilated.
5. Keep the temperature as low as you can comfortably live within your indoor environment as this will inhibit the growth of microbes. This will also save you money on your heating bills in winter as most of us have our heating several degrees higher than we actually need. Give your living areas a good airing as often as you can by opening windows and doors for short periods.
6. Use a few good air purifiers like Healthway units which are mobile and use a new state of the art technology called EMF which filters the air but also destroys bacteria and viruses etc.
7. Use allergy friendly cleaning materials and bed linen.
8. Make sure all areas in your home that create steam like your kitchen, showers and bathrooms have air extraction units so mold and spores do not get a chance to establish themselves on damp surfaces. Watch out for dark patches on ceilings and walls which usually means mold and breathing spores that can cause respiratory problems for the very young and the elderly.
9. If you have to have pets in the home keep them away from carpeted areas and bedrooms.
10. Prohibit smoking in the home if you have babies or elderly living there.

For more helpful information visit http://www.pureairtechnologies.eu

Kevin Collins is a contributing writer to health and trade magazines around the world and specializes in the area of indoor air quality and its various affects on our health. He has been associated with a number of research projects with universities, labs and air purification companies and is a consultant to corporate business in solving air, odor and indoor air health issues. He is also Managing Director of the Pure Air Technologies Group and his companies distribute some of the worlds leading air and purification systems in the UK, Ireland and Europe.

Article Source: http://EzineArticles.com/?expert=Kevin_Collins

Home Health Care Beds - Advice on Choosing the Right Home Health Care Bed for Your Needs

Do you or a loved one have a debilitating illness or condition that requires lengthy or even permanent bed rest? Choosing a home care bed can be a daunting experience, especially when time is short and money is scarce. Here is a detailed look at the various factors you should consider before making a home care bed purchase.

Consider your medical condition
The most important in choosing a home care bed is assessing your medical condition. The right bed can significantly improve your health and happiness, so make sure you match the bed to your specific healthcare needs.
First, how much do you weigh? Most standard home care beds support up to 450 pounds. If you're heavier than that, you'll need to narrow your search to a bariatric bed, which are specifically designed to support obese patients.
Wheelchair-bound people and those at risk for falls should consider a low bed to make getting in and out of the bed as easy as possible. Paraplegics and other people with very limited mobility may want to invest in a professionally refurbished hospital bed rather than a home care bed.

Consider a medical mattress
After assessing your medical condition, you may find that you don't need a home care bed at all. A medical-grade foam or air mattress on top of a regular bed may be suitable for your needs. Many medical-grade mattresses are available in Twin, Full, Queen and King sizes. But is your current bed in good shape? If not, you could just end up damaging your new mattress.
Most people buy a home care bed and a mattress at the same time. If you're bed-bound, you'll want an alternating pressure system, or APM, that helps prevent bedsores. Depending on the model you choose, you could end up spending as much on a mattress as you do on the bed itself.

Consider your caregiver's needs
If you have a caregiver, you should consider their needs as well as your own. A bed that rises to a comfortable working height will reduce strain on your caregiver and help prevent injuries. A control panel puts all the bed controls in one convenient spot for your caregiver.
Opting for a home care bed with manual controls will save you money, but it will be more difficult for your caregiver to raise and lower the bed. If you can afford it, choose a semi-electric or fully electric model instead.

Consider your living space
When choosing a home care bed, don't forget to check the dimensions. Most home care beds ship unassembled, so they're easy to set up in the room of your choice. But if you opt for a refurbished hospital bed, you'll need to make sure your hallways and doors are large enough to move the bed into the room. For either bed, you'll also want to ensure that you have enough space to move about the room freely once the bed is in place.

Consider your time frame
If you needed a bed yesterday and haven't started shopping until today, then getting your bed quickly might be a big issue. Most home care beds take several weeks to build, and they often aren't kept in stock because of the large amount of storage space required.
If you need a bed immediately, your best bet is a professionally refurbished hospital bed. You'll get the same quality of bed (if not better), and they're usually in stock and ready to ship. The best option, of course, is to plan ahead so you aren't force to settle on a bed that isn't perfect for you.

Consider your finances
You might be surprised that cost is so far down on this list, but for many people, money is no object when it comes to their health and well-being. You'll be spending a lot of time in the bed you choose, so it's better to make a sound investment for the future rather than focus on short-term savings.
The least expensive home care beds start around $500.00 for a manual model with no frills. But for the average electric home care bed, you can expect to pay at least $1,000.00. A decent medical-grade foam mattress costs about $300.00, while a medical air mattress will typically run about $1,000.00. If you choose a refurbished hospital bed instead, you can expect to pay at least $2,500.00.
These prices do not include shipping and installation (although some vendors will ship beds for free, and some beds can be assembled at home with basic tools). Since beds are large and heavy, shipping can often add several hundred dollars to your purchase price.
Check with your Medicare or Medicaid caseworker to see if they can help defray your costs. Keep in mind that your claim may take a while to process, and you may be required to rent a bed for a period of time before you're approved to purchase one. Many patients prefer to avoid this hassle and buy the bed on their own.

Consider your options
Sometimes accessories make a huge difference in your use and enjoyment of a home care bed. People at risk for falling out of bed should definitely purchase bed rails, which are available in half-length and full-length sizes. Those who have trouble getting in and out of bed may need a trapeze bar or a lift system to help them bathe and use the bathroom.
Besides medical accessories, you may also want to look into purely aesthetic options. These days, many home care beds are designed to look like standard beds, with decorative headboards and footboards in a wide variety of colors. You can match the bed to your current décor or buy a set of coordinating furniture specially designed for assisted living facilities.

Consider the source
No matter which home care bed you choose, make sure you're working with a reputable vendor. The medical equipment industry is quite competitive these days, and especially so on the Internet, where all you need is a website and a manufacturer willing to supply you with products. Find out how long the vendor has been in business and how much experience they have selling home care beds.
Read the vendor's policies carefully so you're not surprised later by the fine print. Make sure you get a quote in writing detailing all of your costs, including shipping and installation. Your sales representative should be available during normal business hours to answer your questions and give you advice. No reputable salesperson should hurry you through a decision this important, so beware of high-pressure sales techniques.
If you ask plenty of questions and consider the answers carefully, you're sure to purchase a home care bed that's suitable for your health and happiness.

Danny Charbel is the public relations and marketing specialist at Aria Medical Equipment, an e-commerce company that has been selling home health care beds [http://www.ariamedical.com/home-care-beds.html] and used hospital beds [http://www.ariamedical.com/hospital-beds] since 1991. For more information on home care beds and professionally refurbished hospital beds, please visit Aria Medical's website or e-mail sales [at] ariamedical [dot] com.

Article Source: http://EzineArticles.com/?expert=Danny_Charbel

Healthy Living Tips

I wanted to put together some healthy living tips, all on one page, they range from exercise to eating habit tips. I realize there are a lot of fitness and healthy living advice out there, so I have listed all my favourite tips here.

• Drink plenty of water The experts normally recommend about 6 - 8 medium size glasses a day, and more if you have been exercising or when the weather is very hot. Water helps to remove waste from the body, your body uses water to regulate your body temperature and allows nutrients to travel to vital organs. Also drinking lots of water and keeping your body and skin hydrated helps to fight the signs of aging.
• Exercise Do some form of exercise everyday, you could do a controlled workout 3 times a week for 30 minutes, and on the other days you could just go for a walk, or do some light exercises at home.
• Stop eating 2 hours before bed time This can be very important, if you're eating just before you go bed, those calories are not going to get burnt off, but if you must eat something make sure it's a high protein low carbohydrate snack, especially good if you are looking to build muscle.
• Don't go crazy What I mean by this is, don't get crazy with your workouts, training 2 or 3 hours a day everyday, it doesn't take this much effort unless you're a professional athlete. Be patient it will take time to get results, that's just the way it is.
• High protein - Low carbs High protein foods help to build muscle, they fill you up better, and the calories from high protein foods are burnt off quicker.
• Food alternatives Look for healthier options in your current diet, for example, switch from white bread to brown, white rice to brown rice, replace ice cream with yogurt, skimmed milk, low fat spreads instead of butter.
• Eat smaller meals Eating smaller meals will help prevent bloating, and make you feel more active, plus it will help to keep your stomach size down. Eating regular smaller meals also tells your body that you're getting enough nutrients and that it doesn't need to store fat.
• Don't stave yourself You will be depriving your body of nutrients, and slow your metabolism and therefore reducing your bodies ability to burn calories. Starving yourself could also cause harm to your organs.

I have given you a list of good healthy living tips, these will take time to have an effect, try to focus on being healthy more than being slim.

http://www.simple-workout-routines.com
http://www.simple-workout-routines.com/healthy-weight-chart.html

By Matt Twaddell
Article Source: http://EzineArticles.com/?expert=Matt_Twaddell

Nutritionally Smart: Seven Simple Ways to Eat Healthier (with Strawberry Orange Sorbet recipe)

The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . .
Healthy proteins provide the amino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.).

Unhealthy proteins are loaded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system.
Healthy fats are unsaturated fats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.

Unhealthy fats are saturated fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
Unhealthy carbohydrates are high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, photochemical and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.


Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever.
An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and photochemical. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant photochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier.

1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.
2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling.
3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.
4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and photochemical that enhances your health. Unlike sodas, you can control the sugar content when brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away.
6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides is flavones and other beneficial photochemical that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.
7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial photochemical.

To get you started, try Monique N. Gilbert's deliciously nutritious homemade sorbet recipe. It is cholesterol-free, and high in antioxidants and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries  1/3 cup orange juice  1/3 cup fortified soymilk  2 tablespoons canned pumpkin  1 tablespoon honey or maple syrup (optional)
Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.  Makes about 2 servings .

Shailesh Singh - http://www.dishadvice.com

The Best Foods for a Good Night's Sleep

What you eat can drastically affect how you sleep, so in order to get a good night’s rest, it is essential to choose foods that calm your mind and body rather than those that stimulate you. Certain types of foods will naturally promote rest and relaxation, particularly those that contain tryptophan – the amino acid that the body uses to make serotonin, the neurotransmitter that slows nerve activity within your brain.

Tryptophan

Since tryptophan is a precursor of other neurotransmitters in your brain, including serotonin and melatonin, eating foods that are rich in tryptophan will help you feel relaxed and sleepy. Foods such as turkey, hummus, lentils, and kelp are naturally high in tryptophan and also contain nutrients that provide a host of other health benefits. In addition, bananas not only contain tryptophan, but also potassium and magnesium, which are natural muscle relaxants. Fresh and dried cherries are also one of the only natural food sources of melatonin. Read more of my healthy diet recommendations by visiting www.dreliaz.org/recommends-diet.

Carbohydrates

Foods that are rich in starchy, high-glycemic carbohydrates may also promote better sleep, as they help to stimulate the release of insulin and tryptophan and cause these sleep-inducing substances to enter the brain. According to a study published in The American Journal of Clinical Nutrition, carbohydrates that are on the high end of the glycemic index scale, meaning they increase the body’s sugar levels rapidly, encourage sleep when eaten at least four hours before bedtime. Foods such as Jasmine rice, potatoes, carrots, corn, puffed cereal, and honey are some of the healthiest choices of simple carbohydrates.

Calcium

Calcium helps the brain use the tryptophan to manufacture melatonin. Certain combinations, such as whole-grain cereal with milk, a peanut butter sandwich, or crackers with cheese contain both carbohydrates and calcium that work together to relax the mind and body. Calcium itself is so beneficial in helping you sleep, as it is a natural muscle relaxant that can also help you manage stress levels.

Timing

Eating these various foods calms your nervous system and triggers a sleep-inducing hormonal response, helping you rest better at night. However, timing is everything, as eating a large meal too late or eating right before bed time can actually have the opposite effect and keep you up at night. It is best to eat these foods later in the day or at least one hour before bed time since it takes about one hour for tryptophan from food sources to reach the brain.

Above all else, it is important to avoid rich, heavy and high-fat foods within two hours of bed time, as they require a lot of work to digest, and may cause stomach trouble and heartburn. It is also wise to avoid drinking too many liquids, including water, juice, tea or other fluids, as this may result in frequent bathroom trips throughout the night. Caffeinated drinks, such as soda, coffee or caffeinated teas not only act as diuretics, but will also keep you stimulated and make falling asleep that much more difficult. For more recommendations on relaxation-promoting diet and supplementation tips, visit www.dreliaz.org.

 by: Dr. Isaac Eliaz - http://www.dreliaz.org