Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 7 - 10 pounds are common between Halloween and Christmas. To make the holidays easier, these tips will help you with healthy eating through the season and not gaining weight.

Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream.

Even though the holidays are in, don't forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.

If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad meal won't ruin your diet. Try to balance your calories over a few days and don't just look at one meal or day.

Which Cooking Oils Are The Best For healthy Eating

Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult to know which ones to use and which ones to avoid.

1. Canola oil

Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.

You can use canola oil in sauting, as a marinade and even in low temperature stir frying. It has a bland flavor, which makes it a great oil for foods that contain many spices. Unlike other oils, this one won't interfere with the taste of your meal.

2. Olive oil

Olive oil offers a very distinct flavor with plenty of heart healthy ingedients. The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer. It's also rich in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the healthiest when uncooked, such as with a salad or dipping sauce. When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat.

3. Butter

Butter is one food that has been around for many, many years. Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed.

You can use butter with cooking, baking, or even as a spread. You can also pair it with creamy sauces, marinades, baked dishes, or even bread.

4. Margarine

Margarine was first introduced as an alternative to high fat butter. When it was first created however, it was loaded with trans fat, a substance that we now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, and it's quite easy to spread. It's available in a variety of different products and a good source of vitamin E.

When it comes to cooking with oils, there are several at your disposal. There are many more than what is mentioned here, although the ones above are the most popular. Eating healthy involves cooking healthy food - which is where your cooking oil really takes center stage.

Eating Healthy Help For Students

For students, eating at college is an entire new ball game, with late night pizza delivery and food from buggies. Even though some of these quick and simple options taste great, they are probably not healthy for a student's body.

The food choices students make can affect whether or not they are able to remain awake during class and whether or not they will come down with mononucleosis when it hits campus. The problem is not only about eating junk food, it's more about not getting the proper proteins, carbs, vitamins, and minerals that people need.

When it comes to defending against illnesses, vitamins and minerals are very important. Just because they are important, isn't a reason for students to run out and stock up on vitamins and supplements. It's best for students to get their nutrition from food.

You can find vitamin C in citric fruits, Vitamin A in milk and diary products, and vitamin E in nuts, whole wheat products, and even green leafy vegetables. This is the ideal way to get nutrition, as your body relies on these vitamins for many reasons.

When you eat on campus, skip on the soda's and go right to the juice machines. Explore the different entrees available and go to the salad bar where there are fresh vegetables. You can also try putting some broccoli and cauliflower in the microwave for steamed vegetables. There are always healthy cereals and plenty of fresh fruit available in dining halls as well.

Always remember that eating healthy isn't just about avoiding greasy foods. Eating healthy involves getting a balanced diet and getting the right nutrients and vitamins to keep your body in peak performance - or at least awake during your classes.

How To Help Fight Stress With Healthy Eating

Whenever we get too busy or stressed, we all tend to make poor food choices that will actually increase stress and cause other problems. To get the most of your healthy eating and avoid stress, follow these simple tips.

Always eat breakfast - Even though you may think you aren't hungry, you need to eat something. Skipping breakfast makes it harder to maintain the proper blood and sugar levels during the day, so you should always eat something.

Carry a snack - Keeping some protein rich snacks in your car, office, or pocket book will help you avoid blood sugar level dips, the accompanying mood swings, and the fatigue. Trail mix, granola bars, and energy bars all have the nutrients you need.

Healthy munchies - If you like to munch when you're stressed out, you can replace chips or other non healthy foods with carrot sticks, celery sticks, or even sunflower seeds.

Bring your lunch - Although a lot of people prefer to eat fast food for lunch, you can save a lot of money and actually eat healthier if you take a few minutes and pack a lunch at home. Even if you only do this a few times a week, you'll see a much better improvement over eating out.

Stock your home - As important as it is to get the bad food out of your house, it's even more important to get the good food in! The best way to do this is to plan a menu of healthy meals at snacks at the beginning of the week, list the ingedients you need, then go shop for it. This way, you'll know what you want when you need it and you won't have to stress over what to eat.

Health Benefits Of Tomatoes

Did you know that tomatoes were once considered poison? It's true, the tomato is a member of the nightshade family, and was at one time considered to be toxic. Tomatoes were first eaten in the U.S. in the early 1800's, when a gentleman by the name of Robert Johnson shocked his hometown by eating a basket of tomatoes in the middle of town. When he didn't die, or even get sick from the tomatoes, they became a part of the American diet.

We now know that tomatoes are not toxic, and in fact are quite nutritious. First of all, tomatoes contain a lot of vitamin C, which is quite beneficial, as you've probably heard. Vitamin C helps the body to produce collagen, an important protein skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is also an antioxidant, helping to prevent cell damage by free radicals.

Tomatoes also contain a powerful antioxidant called lycopene. Studies have shown that men consuming 10 servings of tomatoes a week cut the risk of prostate cancer by 45%. Lycopene also lower the risk of colorectal cancer and stomach cancer, and inhibits the growth of other types of cancer cells. Lycopene may also help older folks remain active.

Coumaric acid and chlorogenic acied are also found in tomatoes. These two compounds are thought to block the effects of nitrosamines, which are formed naturally in the body, but are also a strong carcinogen in tobacco smoke.

Tomatoes may also help to reduce the risk of heart disease. Tomatoes are a good source of potassium, niacin, vitamin B6, and folate. Niacin has been used for years to lower cholesterol. Potassium has been shown to lower high blood pressure. And vitamin B6 and folate are used by the body to convert a dangerous chemical called homocysteine into more benign compounds.

Vitamin K, found in tomatoes helps to maintain healthy bones. Vitamin K1 activates a protein in the bones called osteocalcin, which anchors calcium inside the bone. Without enough vitamin K, bone mineralization is impaired.

When you buy tomatoes, be sure to buy the ones with the brightest red color. This indicates high amounts of beta-carotene and lycopene. Lycopene is found in the cell walls of the tomato, so by cooking it in a bit of oil, more lycopene is fully released. Also, cooking the tomato in a bit of olive oil helps your body to absorb the lycopene. If all you can find are canned tomatoes, that's fine. Cooking and canning don't cause tomatoes to lose any of their nutritional value. So cooked and processed tomatoes are just as beneficial as fresh tomatoes.

So tomatoes, once thought to be deadly poison, are now a nutritious staple of our diet. They help to fight cancer, and they contain a good amount of vitamin C, and other vitamins and minerals. So go ahead and start adding tomatoes to your diet.

Spaghetti Sauce:

1 Tbsp olive oil 1/2 small onion, chopped 4 cloves garlic, minced (or more if you want) 1 lb ground beef (optional) 4 28oz. cans of crushed tomatoes 1 28oz. can of tomato sauce 2 tsp worcestershire sauce 1 Tbsp dried oregano 3 bay leaves

In a large soup pot, heat the olive oil over medium high heat. Add the chopped onion, and cook for a couple of minutes, until the onion is tender. Add the garlic, and cook briefly. Be sure not to burn the garlic.

If using ground beef, cook the meat in a skillet until browned. Drain the meat, and add it to the pot.

Add the tomatoes, tomato sauce, worcestershire sauce, oregano, and bay leaves. Stir everything together, then turn the heat to medium low, and simmer for 4 hours, stirring occasionally.

Remove the sauce from the heat, and serve over pasta. The leftover sauce will freeze well.

Do You Eat When You're Not Hungry?

People who eat in unhealthy ways have many bad habits in common, but number one on this list is eating when they are not really hungry. Hunger is something that happens when your body needs fuel, and it is the pang we feel in our stomachs when we haven't eaten all day, often accompanied by noises. However, even when your stomach is growling, it is important to remember that most of us have enough body fat to survive for many days. Hunger is something that is as mental as it is physical, and because of this, dieters must learn to overcome it.

Many things occur to make you think that you are hungry. Food is most often prepared in a very appetizing way, especially in restaurants or on television commercials. Food that smells or looks good does not make you hungry, it simply makes you desire food. This goes a long way when you are already eating. If you are dieting, try to stop eating when you feel satisfied, instead of continuing to eat just because the food tastes good.

A number of people also "feel hungry" when they are stressed or worried about things in life. The term "comfort food" refers to the foods we eat that make us feel better. This is usually something from our childhood or something that reminds us of a parent. When you eat because you are stressed, you are not eating because you are hungry. Therefore, stress can be a very detrimental thing to your diet. If you are trying to start a healthier lifestyle, try to reduce the stress from your life as well.

People eat when they are not hungry for a variety of other reasons as well. Often times, food is a way to relieve boredom. If you find yourself wondering to the kitchen many times a day for little snacks, this is probably the case. Simply try to stay out of the kitchen. You may also eat when you're not hungry because certain foods are associated with certain events. Popcorn, for instance, is associated with watching a movie, so you may be tempted to buy the jumbo bucket at the theatre even though you may have just eaten a satisfying dinner.

There is no easy fix to bad habits that make you eat when you're not hungry-it is simply imperative that you see food as something that can be good for your body at the right times and a harmful drug at other times. The first step in any addictive process is realizing these habits and attempting to stop.

Making The Right Healthy Food Choices

Eating healthy is something we all would like to do, although it can be hard. In order to eat healthy, you must first make the right food choices. Eating healthy is all about what you eat, which makes the choices very crucial to your results.

Grains - You should consume 6 ounces of grains per day. To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta. You can get an ounce of grains in a single slice of bread, or 1 cut of cereal.

Vegetables - These should be varied, as you should eat 2 1/2 cups of them each day. You should start eating more of the dark vegetables, such as broccili and spinach. Carrots and sweet potatoes are good as well. You should also eat more dry beans such as peas, pinto beans, and even kidney beans.

Fruits - Fruits are very important. You should try to eat 2 cups of them each day. Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit. You can drink fruit juices as well, although you should use moderation when doing so.

Milk - Milk is your calcium rich friend. For adults, 3 cups is the ideal goal. For kids 2 - 8, 2 cups is where you want to be. When choosing milk products or yogurt, you should go for fat-free or low-fat. Those of you who don't like milk or can't have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages.

Meat and beans - Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation. You should vary your protein as well, with more fish, beans, peas, and nuts.

When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well. Therefore, you should try to add these foods and any foods that happen to contain them.

To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label. This label can be found on the food package and will tell you all the information you need to know about the food item.

By picking your foods wisely and watching what you eat, you'll help control your lifestyle. Exercise is great as well, as it goes along perfect with a healthy eating lifestyle. No matter what your age may be, eating healthy will help you keep your active lifestyle for years and years - even help you and your health in the long run as well.

Nine Facts You Should Know About Fiber

If you've been looking for a way towards a high octane diet, you'll find fiber to be exactly what you need. Even though research has shown fiber to be powerful, many people aren't taking this nutrient seriously.

To help you fuel your health with fiber, here are 10 facts to help.

1. Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease. High fiber helps the body to eliminate cholesterol by binding it in the digestive tract. For thousands of years, fiber has been used to stop constipation.

2. Fiber can actually help with overeating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer

3. Most popular foods don't have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.

4. Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest. The best sources are whole grains and concentrated grain products.

5. Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber. Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast cereals.

6. More fiber needs more water. In order to keep fiber moving through your digestive tract, you'll need to consume a lot of water. With your diet of fiber, you'll need eight or more glasses of water every day.

7. Fiber cannot be cooked out. When you cook your fruits and vegetables, don't worry about cooking the fiber out, as it stays. The fiber found in fruits and vegetables aren't just in the skin or in the peel.

8. You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body's absorption of other key minerals.

9. Getting the right amount of fiber in your diet doesn't have to be hard. Even though you may think so, getting the amount of fiber you need isn't very hard to do. All you have to do is eat the right foods and you'll be well on your way to a fiber rich lifestyle.

As one of the key ingredients to healthy eating, fiber is something you don't want to skip. Fiber can serve many different purposes, which were covered above. If you aren't getting enough fiber in your diet - you should do something about now instead of waiting until it is too late.

15 Easy Ways To Cut Down On Sodium In Your Diet

It is practically common knowledge that eating too much salt can wreak havoc on blood pressure. But how can we eat with flavor and at the same time cut the amount of salt in our foods? Well you do not have to sacrifice flavor when you cut down on sodium if you follow these 15 suggestions:

1. Don't add salt to pasta or other starchy foods that will be topped with other foods. The toppings usually add enough flavors so that you don't even notice the missing salt.

2. Balance your salt intake. If your breakfast is high in salt, eat low- salt meals for the rest of the day.

3. Remove the salt shaker from your table and use lemon juice on food instead of salt.

4. Don't use onion salt or garlic salt as spices because they are just flavored salt. Use real onion or garlic for more flavor without the salt.

5. Avoid store-bought mixes for biscuits, cakes, pancakes, muffins, cornbread, etc. If you prepare your own, you can control the ingredients.

6. Read all labels to determine the sodium content and buy low sodium products whenever possible. Remember to avoid any sodium-containing additives.

7. Learn about the many natural herbs, spices and fruit peels that are available. You may decide to grow your own or experiment with store-bought herbs.

8. Use one of several salt-free mixtures of herbs and spices that are available for seasonings.

9. Don't use potassium chloride salt substitutes. They can increase potassium levels in your body and may even cause heart rhythm abnormalities.

10. To spice chicken dishes, add fruits such as mandarin oranges or pineapples.

11. Marinate chicken, fish, beef or poultry in orange juice or lemon juice. Add a honey glaze.

12. Marinate meat in wine or add wine to Sauces or soups. If you thoroughly cook the dish, most of the alcohol will evaporate, but the flavor will be enhanced.

13. Use fresh vegetables whenever possible. However, if you must use canned vegetables, wash them in cool water before using. Rinsing will help remove some of the salt added when processing.

14. Just a little green pepper, parsley, paprika or red pepper can add a lot of flavor to a meal.

15. Be sure to keep your meals attractive and include a variety of colors and textures. Most people are more tempted to add salt when the meal appears bland.

Allergy Tests

Allergy testing involves having a skin or blood test to determine what substance, or allergen, may trigger an allergic response in a person. Skin tests are usually done because they are rapid, reliable, and generally less expensive than blood tests, but either type of test may be used.
Skin tests

A small amount of a suspected allergen is placed on or below the skin to see if a reaction develops. There are 3 types of skin tests:

* Skin prick test. This test is done by placing a drop of a solution containing a possible allergen on the skin, and a series of scratches or needle pricks allows the solution to enter the skin. If the skin develops a red, raised itchy area (called a wheal), it usually means that the person is allergic to that allergen. This is called a positive reaction.
* Intradermal test. During this test, a small amount of the allergen solution is injected into the skin. An intradermal allergy test may be done when a substance does not cause a reaction in the skin prick test but is still suspected as an allergen for that person. The intradermal test is more sensitive than the skin prick test but is more often positive in people who do not have symptoms to that allergen (false-positive test results).
* Skin patch test. For a skin patch test, the allergen solution is placed on a pad that is taped to the skin for 24 to 72 hours. This test is used to detect a skin allergy called contact dermatitis.

Blood test

Allergy blood tests look for substances in the blood called antibodies. Blood tests are not as sensitive as skin tests but are often used for people who are not able to have skin tests.

The most common type of blood test is called radioallergosorbent testing (RAST). It is used to measure the blood level of a type of antibody (called immunoglobulin E, or IgE) that the body may produce in response to particular allergens. IgE levels are often higher in people who have allergies or asthma. RAST may be used for people who cannot have skin tests, such as people who take certain medications (such as some antidepressants) that make the results of skin tests less accurate.

Other laboratory testing methods, such as an immunoassay capture test (ImmunoCAP, UniCAP, or Pharmacia CAP), may be used by your health professional to provide additional information.

Lupus - Home Treatment

Home Treatment

Good self-care is essential to managing lupus (systemic lupus erythematosus, or SLE). Learn to recognize your body's warning signs of a flare. Warning signs may include increased fatigue, joint pain, rash, or fever. When you notice any of these signs, take steps to control your symptoms.

Stress may trigger lupus symptoms. Keep your stress level as low as you can.

* Keep your daily schedule as simple as possible.
* Keep your list of obligations to others to a bare minimum.
* Delegate to others.
* Exercise regularly. A daily walk, for example, can reduce stress, clear your head, improve your mood, and help fight fatigue.
* Use relaxation techniques such as meditation, yoga, and guided imagery to calm your body and mind.

Fatigue is one of the most common symptoms of lupus. To fight fatigue:

* Get plenty of rest. Some people with lupus need up to 12 hours of sleep every night.
* Pace yourself. Limit tiring activities.
* Ask others for help. Don't try to do everything yourself.
* Take short breaks from your usual daily activities. Consider cutting down on work hours or getting help with parenting responsibilities, at least during periods when lupus symptoms are severe.
* Exercise regularly. Physical activity boosts energy and helps you stay in good condition. Walking and swimming are good forms of exercise for people with lupus.
* If you suspect that depression is contributing to your fatigue, get prompt treatment from your doctor, a mental health professional, or both.

Take care of your skin. Ask your doctor about the use of corticosteroid creams to relieve skin symptoms that are particularly troublesome. If you are bothered by the way a lupus rash looks on your face or if you have scars from lupus, you can try makeup, such as Covermark, to cover the rash or scars.

Ultraviolet (UVA and UVB) light triggers disease flares in up to 70% of people with lupus. 11 UVB, as from sunlight, can start or worsen skin rash, joint pain, or fatigue. To minimize your exposure:

* Avoid the sun. If you must be in the sun, cover your arms and legs, wear a hat, and apply broad-spectrum sunscreen (covering both UVA and UVB rays) with a high sun protection factor (40 SPF or higher) to protect your skin. Reapply sunscreen after swimming, sweating, or toweling off. Experiment with sunscreens. Some may irritate your skin or wash off too easily.
* Avoid going out when the sun's rays are the strongest. In most areas this is between the hours of 10 a.m. and 3 p.m., especially during the summer.

A healthy lifestyle not only improves your quality of life but may also reduce your chances of having more frequent and severe flares. Good self-care includes:

* Regular exercise.
* Education about lupus and self-care.
* Not smoking.
* Eating a healthful, balanced diet.
* Avoiding exposure to infections, such as colds or the flu, which can cause flares. Talk to your health professional about influenza and pneumococcal vaccinations. If you do get sick, treat the infection promptly and completely. 4
* Regular dental care.
* Regular eye examinations by an ophthalmologist.
* Developing a support system of family, friends, and health professionals.

If you have lupus and are a woman in your childbearing years, pay special attention to pregnancy-related concerns, both before conceiving and while pregnant.

Home treatment and regular checkups are sometimes sufficient for managing mild lupus or during periods of remission. Be sure to have your doctor monitor your condition on a regular basis. These regular checks are important to detecting and treating progressive organ damage.

It is important that the people in your life understand what lupus is, how it affects your life, and how you can best cope with it. Help them understand your limitations and needs when your symptoms flare. Support groups are great places to learn coping strategies from others. For information about support groups, see the Other Places to Get Help section of this topic.
Author: Kerry V. Cooke
Medical Review: Patrice Burgess, MD - Family Medicine
Adam Husney, MD - Family Medicine
Stanford M. Shoor, MD - Rheumatology

Lupus (Systemic Lupus Erythematosus)

What is systemic lupus erythematosus?

Lupus (systemic lupus erythematosus, or SLE) is a chronic disease that can cause inflammation, pain, and tissue damage throughout the body. Lupus is an autoimmune disease, in which a person's immune system attacks its own tissues as though they were foreign substances. If you develop serious lupus, you may have problems with your kidneys, heart, lungs, or blood cells.

Although some people with lupus have mild symptoms, the disease can become severe. For most people, ongoing monitoring and treatment can control symptoms and prevent serious organ damage.

There are five types of lupus erythematosus: systemic, discoid/cutaneous, subacute cutaneous, drug-induced systemic, and neonatal. This topic focuses on systemic lupus erythematosus (SLE), the most common and serious type of lupus.

What are lupus symptoms like?

Lupus symptoms vary widely, and they come and go. Common symptoms are fatigue, joint pain or swelling (arthritis), fever, and skin rash (especially with sun exposure). Mouth sores and hair loss may occur. Over time, people with lupus develop nervous system symptoms, most commonly migraine headaches. Periods of time when symptoms worsen are called relapses or flares. Periods of time when symptoms improve are called remissions. Lupus symptoms rarely disappear completely.

What causes lupus?

Lupus has no single known cause. Experts believe that a combination of factors affect the immune system and trigger a reaction that causes lupus. These factors may be environmental, such as infections or hormones, or may be inherited. A person may be born with a certain genetic makeup that affects how the immune system functions or makes him or her at risk for lupus.

How is lupus diagnosed?

Lupus can take a long time to diagnose because there is no single definitive test for lupus. A diagnosis of lupus is based on a combination of signs, symptoms, and blood tests. It is easiest to diagnose lupus if you have typical symptoms and your blood tests positive for certain proteins called antinuclear antibodies, or ANA. A positive ANA suggests possible autoimmune disease, but by itself does not confirm a diagnosis of lupus.

How is lupus treated?

There is no known cure for lupus. You can control mild to moderate lupus symptoms with proper self-care, such as appropriate rest, exercise, and avoiding sun exposure. Nonsteroidal anti-inflammatory drugs (NSAIDs) or antimalarial medications can also help manage symptoms.

If you have severe lupus, especially if it involves vital organs, your doctor may recommend corticosteroids or other medications that suppress the immune system.

8 Healthy Breakfast Tips

A lot of studies and research has shown that kids who eat breakfast perform better in school and have a healthier diet. Eating breakfast will help promote the proper growth and maximize school performance as well.

Breakfast is often times a victim of the morning time crunch. Even though you may be tempted to skip breakfast, you can simplify your morning routine by following these 8 tips:

1. Finish homework and pack school bags at night.

2. Decide on what your children will wear to school before you go to bed and locate lost shoes for the following day.

3. In the morning, get up 15 minutes earlier.

4. Give up computer games and morning television.

5. Have healthy foods on hand. You should also shop for breakfast foods with your kids and take into account their personal preferences.

6. Set the cereal out the night before. For younger children, fill a zippered plastic bag with her portion, then add the milk in the morning.

7. Allow your children to use the microwave often, as most breakfast foods can be prepared in under 5 minutes.

8. Allow your kids to eat in the car or on the way to school.

There are several foods that you can eat for breakfast, even leftovers from supper if they are sufficient. You can eat bagels, pizza with fruit juice, pretzels, or the normal bacon and eggs that breakfast is known for. Most foods are a snap to prepare, and won't take you but a few minutes.

The next time you are in a hurry in the morning, remember that you are probably about to skip the most important meal of the day. If you follow the tips above, you'll find that you have plenty of time for breakfast.

How To Eat Healthy While On Vacation

It can be very tempting to abandon your good sense of healthy eating on vacation. Although you may strive for healthy eating, it's easy to drift off and grab an ice cream cone here and there. There are however, ways to watch what you eat on vacation.

It's easier than ever these days to request a low fat or vegetarian meal on airplane flights. If you choose to instead drive to your destination, the quest to find healthy food can get a bit more complicated.

Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs. Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with you on the road.

Once you arrive at your hotel, you should do yourself a favor and turn the minibar key down - as this helps to avoid the temptation. If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins. If your hotel has a stove or microwave, consider bringing your own healthy food with you.

If you simply must eat out, do so only when you are hungry. Restaurants will usually serve large portions, so be careful. If you do go a bit over on a meal, simply cut back on the next.

If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every four hours or so. When you eat out, avoid appetizers. Whatever you do, do not miss any meals.

When it's possible, you should avoid eating large meals at night. When your body gets ready for sleep and slows down, it also burns calories at a much slower pace. Never eat bread before bed, and make sure to avoid the butter. Choose fish or poultry for your meal instead, and include vegetables as a side dish.

Even though it may sound hard, eating healthy on vacation isn't really that difficult. All you have to do is use a little will power, and pass up foods that you know aren't good for you. This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go.

The next time you go on a vacation, always remember that eating healthy is a way of life. You can afford to get something you crave, although you shouldn't make a habit of it. One ice cream cone or a pizza isn't going to matter - as long as you know when to stop.

17 Tips For Eating Healthy At Restaurants

If you go out to a restaurant to eat, you probably watch your calories very closely. To assist you with your calorie watching when dining out, these tips will help you make the most of it.

1. Always order salad dressings or sauces on the side, as this way you have control over how much you add to your meal.

2. When you order grilled fish or vegetables, you should ask that the food be grilled without butter or oil, or prepared with very little or either or.

3. Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!

4. You should always try to drink water, diet soda, or tea instead of soda or beverages that contain alcohol.

5. If you order dessert, share with a friend. Half of the dessert will equal half of the calories.

6. When you choose a soup, remember that cream based soups are higher in fat and calories than other soups. A soup can be a great appetizer, as most are low in calories and you fill you up pretty fast.

7. When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.

8. When you are full, stop eating. Listen to your body and what it tells you.

9. If you get full, take half of your meal home. The second portion of your meal can serve as a second meal later. This way, you get two meals for the price of one.

10. If you're looking to eat less, order two appetizers or an appetizer and a salad as your meal.

11. If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french fries.

12. Always look for food on the menu that's baked, grilled, broiled, poached, or steamed. These types of cooking use less fat in the cooking process and are usually much lower in calories.

13. Plain bread or rolls are low in both fat and calories. When you add the butter and oil, you increase the fat and calorie intake.

14. As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.

15. Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice.

16. If you crave dessert, look for something with low fat, such as berries or fruit.

17. Always remember not to deprive yourself of the foods you truly love. All types of foods can fit into a well balanced diet.

Quick Tips For Making Healthy Food Choices

Vegetables, fruits, and grains are normally low in fat and have no cholesterol. Most are great sources of dietary fiber, complex carbs, and vitamins. The American Heart Association recommends that you eat foods that are high in complex carbs and fiber.

Below are some tips for making healthy food choices:

- Coconut is high in saturated fat, while olives are high in monounsaturated fats and calories. You should use these items sparingly to avoid getting too many calories from fat.

- When vegetable grains are cooked, saturated fat or cholesterol is often added. For example, egg yolks may be added to bread or even pasta.

- Processed, canned, or preserved vegetables may also contain added sodium. With some people, too much sodium (salt) may lead to high blood pressure. There are some food companies that are actually canning vegetables with less salt. You can look for these in the market area or choose fresh and even frozen vegetables.

- Nuts and seeds tend to be high in calories and fat, although a majority of the fat is polyunsaturated or monounsaturated. There are some varieties, macadamie nuts for example, that are also high in saturated fat.

Foods that are high in soluble fiber are a great choice as well. Examples include oat bran, oatmeal, beans, peas, rice bran, barley, and even apple pulp.

Whenever you are looking for healthy food choices, always make sure you read the nutrition label or information about the food. You can then determine what the food contains and how healthy it truly is for your body. By taking your time and making your healthy food choices wisely, you'll have a lifetime to enjoy the foods that will take care of you.

Stress Relief: 3 Tips To Reduce Work-Related Stress

Are you feeling tired and burned out? Has financial worries or work stress caused you to loose that day-to-day enthusiasm that gives you “bounce” and high feelings of energy?

Sometimes in life burnout is irreversible and the original feelings of joy and enthusiasm for a pursuit will never be regained. But of course that does not mean that you will not feel excitement and enthusiasm for new pursuits in life. It is your duty to learn from your experiences and use that knowledge and take care to attend to your own needs in the future.

Below are 3 tips that can greatly reduce your levels of stress from work and tension within your working atmosphere:

1. Learn to use time-management techniques at work and be sure to include time for rest and relaxation every day. There is nothing wrong with taking many little breaks throughout the day to gather you thoughts, breath, and relieve that stress.

If you cannot get up from your desk at work every 30-60 minutes or are so embedded with a home business project that you do not want to take that many breaks, then try simply try putting your head back, stretch, close your eyes, and just breath for a minute or two before you get back to work. Sometimes that is all it takes!

2. Recognize that in order to do a good job and meet the challenges of work, you must put equal time and care into your body and spiritual needs. Without energy there is little taste in life. Without a spiritual “peace of mind” you cannot enjoy what you are working for each and every day.

Feel your body and mind like you would your stomach with food. Read motivational material, exercise, and eat nutritionally dense foods. The quality of life enhancement that you will feel from these simple steps alone will help you work harder, relieve stress, and attract more good things into your life.

3. Learn to prioritize your tasks and start delegating or outsourcing the ones that can be done by other people whom possess the talents to do so. The problem with those of us that want to be successful, whether moving up the ladder of success in the corporate world, or focusing on building a home based business, is that we tend to want to do everything ourselves.

We get so swamped with all of the little jobs that make up the big projects. We want the quality to be the same as if we were doing the job. We want to do it all. This can only spell failure. Yes, do as much as you can, but learn to “let go” by outsourcing what you can. Your stress levels will decline and your well-being will thank you for it.

Meditation As A Stress Relief Tool

Do you remember seeing comedy shows or skits when you were young where someone is practicing meditation. There was usually one person closing their eyes and "ohm"ing while the other person tried to imitate them or simply made snide remarks. While we used to look upon meditation as being funny, ridiculous, or just plain odd; we now know about all the benefits it has to offer. Originally, meditation was used to focus and gain religious knowledge. Now, it is commonly used to reduce stress and live longer, happier, healthier lives.

So why is mediation so helpful for relieving stress? First of all, it helps focus the mind on something that is deeply and spiritually rooted. By focusing on one thing, you're forced to forget the world around you and all the stressors that come with it. By closing your eyes and sitting in a quiet room, you also filter out the sights and sounds that may stress you. Meditation also helps repair the physical and mental damage caused by stress. The chemicals present in your body actually change during meditation making you more relaxed and peaceful.

The relaxing benefits from above are only the short term benefits Those factors are only successful in filtering out stress that you've already experienced and making you relaxed during and after your meditating. The real benefit of meditation is its longer term effects.

If practiced on a daily basis, meditation can actually balance the levels of hormones and other stress related chemicals on a day-to-day basis; even when you're not meditating. This means that meditation will not only help you unwind at the end of a stressful day, it can also leave you more peaceful and less stressed during your long day at work.

The best part about meditation is, unlike yoga, it requires no special physical skills. While good meditation requires mental skills, you can start small and build your way up as you get more practice. Here's how to get started.

* Find a quiet room and sit in a comfortable position. There is no specific "better" position, just one where you feel comfortable and can relax.

* Close your eyes and relax your muscles. Do this by focusing on each individual muscle, starting at the feet and working your way up. Focus on the stress leaving each muscle as it relaxes.

* Begin to breathe slowly while you repeat your mantra. This can be anything from the traditional "ohm" to something you find personally important. If you are religious or spiritual, you can chant something related to your beliefs.

* If you find your mind wandering, don't beat yourself up about it; simply remain calm and return to your focus word.

* After 15 to 20 minutes, you can stop meditating and sit quietly for a few minutes before you return to your regular life.

By doing this regularly, you will train your mind and body to be more relaxed, peaceful and focused. You will find this not only affects your stress levels, but also your physical and mental functioning.

How Stress Affects Your Immune System

Have you ever noticed that you tend to get sick more often when you're stressed out? Scientists have noticed this connection for a long time, but until recently they couldn't explain it. While a big project at work or the loss of a loved one isn't going to give you the flu, it can decrease the functioning of your immune system and make you more susceptible to the flu and other infections.

It may surprise you, but short term stress actually boosts the immune system. Increased immune functioning is associated with the "fight or flight" response related to short term stress you know will end. This is because our body is still trying to adapt to beat the stressor instead of just letting the stress bear down. The problem with this is that a majority of our stress is continual over a long period of time.

Long term stress is what actually decreases our immune functioning. The worst kind of stress is not only long term, but stress we think we can't control or see an end to. For example, while meeting a deadline at work may cause a decrease in our immune functioning; it's probably not as bad as stress caused by a debilitating accident. When we think the stressor is beyond our control and may never stop, our body feels it can't cope with the stress and it begins to take its toll. This kind of stress causes a drop in almost all immune functioning.

For regular, long term stressors, the decrease in immune functioning becomes greater with time. This means even if you feel you are in a position of control, long term stress such as a high power job, can build up and gradually decrease your disease fighting abilities.

Another important factor to consider when looking at the immune system and stress is that the decrease in immune system functioning is greater for people who are elderly or already sick. This is likely why older people who are severely injured or have recently lost a loved one are much more likely to die within a year than those who haven't had these circumstances.

You may think, "Well, I'll drop my stress level and I'll be fine". However, studies have show that traumatic events can stick with us and affect our immune system long after the stressor is gone. If a person was in an accident, was attacked, or experienced a traumatic loss, they can show decreased immunities years later. The best way to increase immunities in this case is to undergo treatment for the trauma.

In addition to causing a decrease in immune system functioning, stress can also make you more susceptible to other long term diseases, such as cardiovascular disease. If you want to maintain a healthy lifestyle you should include activities and a proper diet that promote a less stressful lifestyle.

Smoking And Headaches

Headaches can be triggered by smoking in the following ways:

- Nicotine present in tobacco can enlarge blood vessels in the brain that will press on the nerves, bringing on a headache.

- Headaches can also be caused by enlarged blood vessels due to irritation in the nose and throat, which is true for people who are highly sensitive to smoke.

- The nerves located at the back of the throat can also be stimulated by smoking, which can worsen a headache in progress.

Second Hand Smoke

The smoke from cigarettes, tobacco, cigars and pipes can be considered as even worse than other known types of fumes, mainly because they take some time to dissipate. The longer they take to dissipate, the longer they linger more in the air. The smoke eventually clings to clothes, hair, drapes and furniture. The more time we are in contact with the smoke increases the probability for irritation to occur, and for a headache to be triggered.

What Can Be Done

If you get headaches from smoking, you can request your friends and loved ones not to smoke whenever you are around. Encouraging them to entirely give up smoking is even better, as it will prove beneficial to everyone's health.

Smoking and Cluster Headaches

Cluster headaches seem to be primarily triggered by smoking; it is interesting to note that many cluster headache sufferers are also smokers. One noteworthy improvement as seen in a study of headache sufferers showed that as much as 50% cut their incidence of headaches by just smoking less than a half a pack a day, making improvement possible even without giving up smoking.

Smoking and Stress

Many people think that smoking helps them deal with stress, and they use this reason to justify their smoking. They know that stress is known to trigger migraines or headaches -- so why bother exchanging one trigger for another?

According to Allen Carr, who runs the EasyWay to give up smoking, the cigarettes themselves are actually causing the stress. In order to relieve the stress of waiting, stubbing out one cigarette just creates a need for the next one. Those who have used this method to quit mention that ever since they stopped, they are less stressed out.

Treatment for Headaches Triggered by Smoking

Treatment for smoking-induced headaches can use the same painkillers and medications for other types of headaches, but the best treatment of all is to simply stop smoking.

Smoking is now banned in many places worldwide in an attempt to encourage people to quit smoking. Even restaurants and bars, which were once thought of as safe places to smoke, have now become smoke-free areas.

The smoking ban will make a lot of difference for those who frequently get headaches from cigarette smoke, and maybe even persuade other places to clean up their air. New Jersey, which doesn't impose a ban on smoking, was shown in a recent study to have levels of indoor air pollution that were nine times as much as New York, which has the ban in effect.

Other Methods

If you do not think you can stop smoking cold turkey, their are lots of options available to aid your craving for nicotine, and to gradually ease your way to stopping smoking altogether. You can try out the following methods:

- Nicotine patches
- Nicotine chewing gum
- Nicotine inhalers
- Nicotine microtabs
- Hypnotherapy
- Acupuncture
- Allen Carr’s EasyWay

What Is A Migraine Headache?

A migraine is different from a regular headache. A migraine is usually very severe, with pain on only one side of the head. It is often accompanied by extreme sensitivity to light and nausea and vomiting. Migraines are a recurring condition. Some people may have one several times a month, while some may only have one or two a year. But when a migraine happens, it can be disabling.

It is estimated that 1 in 100 people suffer from migraines. Research on migraines in the past focused on changes in the blood vessels in the brain. However, new research is being done that points to changes in the brain itself. Scientists believe that the cause of a migraine involves a complex mix of chemical changes in the brain with various nerve pathways. They are still not sure what the exact chain of events are that cause a migraine, but believe that it can be triggered by such things as stress, environmental factors, or certain foods.

There are two types of migraines. There are those with auras or those without auras. Most people will have migraines without the auras. This is called the common migraine.

If you have migraines with auras you will see flashes of light, blind spots in your vision, zigzag lines in your vision and sometimes have tingling sensations in your arms or leg. These auras usually start about 15 to 30 minutes before the migraine start and serve as a good warning sign. On occasion, the aura can last throughout the duration of the migraine.

If you have migraine headaches, you probably know what helps the pain. Everyone is different when it comes to pain relief. Some people just want to lie down in a dark, quiet, room and sleep it off. Others will take medication developed especially for migraine headaches. It is important to note, that if you suffer from migraines and haven't been to the doctor for treatment of them lately, it may be a good idea to see your doctor. There are a lot of new medications available for migraines now that weren't available ten years ago.

Children can have migraines, too. Their migraines may have started in adolescence or early adulthood. There have been incidences of migraines in children as young as 1. The good news is, migraines in children don't last as long and they typically grow out of them. With children the migraine will usually cause pain on both sides of the head. Children can also have nausea, vomiting and extreme sensitivity to light and sound, but have no headache pain. This type of migraine is especially difficult to diagnose and can be very frightening for the parents.

If you have migraines talk to your doctor about treatment. Eat healthy and drink plenty of water. Try to get adequate rest and reduce the stress in your life, if possible. Don't let the thought of having another migraine headache interrupt your life.

What You Need to Know About Allergies and Headaches

Migraine sufferers usually think that certain foods like cheese, chocolate, red wine, caffeine and monosodium glutamate (MSG) used in types of Chinese food can trigger an allergic reaction that can bring on an attack. This isn't entirely true, as it's more of a bad reaction than an allergy. While these foods can indeed cause headaches, each individual's bodily make-up is unique, with others having a body chemistry that tends to release irritating substances when some foods are eaten.

In general, allergies by themselves don’t cause headaches, with some notable exceptions like Hay fever, which is one of the worst allergies. Hay fever is a true allergy in the sense that your body launches a massive, aggressive immune response to combat the danger it perceives when pollen is inhaled. The same holds true for dust, mold and animals, which can cause other true allergies.

The truth in all of these situations is that the headache is actually caused by the inflamed nasal passages and sinuses brought on by the allergy, commonly known as sinusitis. People who suffer from sinusitis often lose sleep, are unable to work and just feel too miserable to indulge in leisure activities. And since the problem lies with the sinuses, buying over-the-counter allergy medications won’t really help at all, so it's highly recommended that a doctor should be consulted at this point.

Sinusitis Symptoms

Sinusitis can be properly identified through its various symptoms, which can range from feeling ill with a headache or the presence of nasal discharge that is usually a yellow green color, to a general feeling of stuffiness and tiredness. A fever may also be present if the sinus infection has been going on for some time.

Acute and Chronic Sinusitis

Acute sinusitis is generally short-lived but still very unpleasant to have; acute sinusitis is most likely present in people who suffer from allergies, or can be caused by bacterial infection, such as the ordinary cold. If the source of allergy is removed, acute sinusitis could resolve itself; otherwise, acute sinusitis can persist and eventually become chronic sinusitis, which lasts longer. Chronic sinusitis, a more a difficult condition to treat, tends to recur several times within the year.

Treatment for Sinusitis

It's always a good idea to see your doctor if you think you may have sinusitis. Treatment will generally involve antibiotics, which will usually clear the problem up fast. If your sinusitis becomes chronic, your doctor will recommend seeing an immunologist who is an allergy specialist.

In order to make a proper diagnosis, a complete medical history and appropriate tests will be required to specifically tailor your allergy treatment. Sinusitis should be treated as soon as possible because it can cause further problems with the nose, eyes and middle ear for months, or even years. It is best to consult your doctor if you have any doubts.

Vertigo Treatment

When to Seek Medical Care

Any signs and symptoms of vertigo warrant an evaluation by your doctor. The majority of cases of vertigo are harmless. And although vertigo can be extremely debilitating, it is easily treated with prescription medication. Have your doctor check out any new signs and symptoms of vertigo to rule out any potentially serious or life-threatening causes.

Certain signs and symptoms of vertigo may require evaluation in a hospital's emergency department:

• Double vision
  
• Headache
  
• Weakness
  
• Difficulty speaking
  
• Abnormal eye movements
  
• Altered level of consciousness, not acting appropriately, or difficulty arousing
  
• Difficulty walking or controlling your arms and legs
  

Exams and Tests

The evaluation of vertigo consists primarily of a medical history and physical exam.

• The history is comprised of 4 basic areas. The doctor will ask you about the following areas:
  
  
  • During the exam, the doctor will want to find out if true vertigo exists. The doctor will want to know if you feel any sensation of motion. Report any nausea, vomiting, sweating, and any abnormal eye movements.
    
    
  • The doctor will ask about how long you have had symptoms and whether they are constant or come and go. Do the symptoms occur when you move or change position? Are you currently taking any new medications? Has there been any recent head trauma or whiplash injury?
    
    
  • Are there any other hearing symptoms? Specifically, report any ringing in the ears or hearing loss.
    
    
  • Do you have weakness, visual disturbances, altered level of consciousness, difficulty walking, abnormal eye movements, or difficulty speaking?
  
  
• The doctor may perform special tests such as a CT scan if a brain injury is suspected to be the cause of vertigo. The use of blood tests, specifically to check blood sugar levels, and the use of an ECG to look at the heart rhythm may also be helpful.
  

Self-Care at Home

Home therapy should only be undertaken if you have already been diagnosed with vertigo and are under the close supervision of a doctor.

Medical Treatment

The choice of treatment will depend on the diagnosis.

• Vertigo can be treated with medicine you take by mouth, through medicine placed on the skin (as a patch), or drugs given through an IV.
  
  
• Specific types of vertigo may require additional treatment and referral:
  
  
  • Bacterial infection of the middle ear requires antibiotics.
    
    
  • For Meniere disease, in addition to symptomatic treatment, people might be placed on a low salt diet and may require medication used to increase urine output.
    
    
  • A hole in the inner ear causing recurrent infection may require referral to an ear, nose, and throat (ENT) specialist for surgery.
  
  
• In addition to the drugs used for benign paroxysmal positional vertigo, several physical maneuvers can be used to treat the condition.
  
  
  • Vestibular rehabilitation exercises consist of having you sit on the edge of a table and lie down to one side until the vertigo resolves followed by sitting up and lying down on the other side, again until the vertigo ceases. This is repeated until the vertigo is no longer inducible.
    
    
  • Particle repositioning maneuver is a treatment based on the idea that the condition is caused by small stones in the inner ear. Your head is repositioned to move the stones to their normal position. This maneuver should be repeated until the abnormal eye movements are no longer visible.

Vertigo

Vertigo is the feeling that you or your environment is moving when no movement occurs. Imprecisely called dizziness, the term vertigo is the specific term used to describe an illusion of movement. Unlike nonspecific lightheadedness or dizziness, vertigo has relatively few causes.

Vertigo Causes
Vertigo can be caused by problems in the brain or the inner ear.

• Benign paroxysmal positional vertigo (BPPV) is the most common form of vertigo and is characterized by the sensation of motion initiated by sudden head movements.
• Vertigo may also be caused by inflammation within the inner ear. This is known as labyrinthitis. This condition is characterized by the sudden onset of vertigo and may be associated with hearing loss.
• Meniere disease is composed of a triad of symptoms: episodes of vertigo, ringing in the ears, and hearing loss. People have the abrupt onset of severe vertigo, fluctuating hearing loss, as well as periods in which they are symptom-free.
• Acoustic neuroma is a type of tumor causing vertigo. Symptoms include vertigo with one-sided ringing in the ear and hearing loss.
• Vertigo can be caused by decreased blood flow to the brain and base of the brain. Bleeding into the back of the brain is known as cerebellar hemorrhage and is characterized by vertigo, headache, difficulty walking, and inability to look toward the side of the bleed. The result is that the person's eyes gaze away from the side with the problem. Walking is also extremely impaired.
• Vertigo is often the presenting symptom in multiple sclerosis. The onset is usually abrupt, and examination of the eyes may reveal the inability of the eyes to move past the midline toward the nose.
• Head trauma and neck injury may also result in vertigo, which usually goes away on its own.
• Migraine, a severe form of headache, may also cause vertigo. The vertigo is usually followed by a headache. There is often a prior history of similar episodes but no lasting problems.

Vertigo Symptoms

It is very important to determine if vertigo truly exists. Vertigo implies that there is a sensation of motion either of the person or the environment. This should not be confused with symptoms of lightheadedness or fainting.

• To determine if true vertigo exists, you must describe a sensation of disorientation or motion. In addition, you may also have any or all of these symptoms:
  
  
  • Nausea or vomiting
    
    
  • Sweating
    
    
  • Abnormal eye movements
  
  
• The duration can be from minutes to hours and can be constant or episodic. The onset may be due to movement or change in position. It is important to tell your doctor about any recent head trauma or whiplash injury as well as any new medications you may be taking.
  
  
• You may have hearing loss and a ringing sensation in your ears.
  
  
• You might have visual disturbances, weakness, difficulty speaking, decreased level of consciousness, and difficulty walking.

Dust mite allergy

Did you know that you could be sharing your bed with anywhere from 100,000 to 10 million dust mites? These microscopic organisms, which are related to spiders, live in many homes. Too small to see with the naked eye, dust mites thrive in warm, humid environments — eating dead skin cells and nesting in dust-collecting bedding, fabric, carpet and furnishings.

The residue that dust mites leave behind in the form of their feces and decaying bodies mixes with dust and becomes airborne. If you aren't allergic to dust mite residue, it's not harmful. But if you are, inhaling the residue can cause bothersome allergy symptoms, including wheezing, sneezing, watery eyes and runny nose.

One treatment for dust mite allergy is avoidance — that is, taking measures to minimize the number of dust mites in your home. Your doctor may also recommend allergy medications or allergy injections.

Signs and symptoms

If you have a dust mite allergy, you may exhibit the signs and symptoms of hay fever (allergic rhinitis). Dust mite allergy symptoms may include:

• Sneezing
• Runny nose
• Itchy, watery eyes
• Nasal congestion
• Itchy nose, roof of mouth or throat
• Swollen, blue-colored skin under your eyes
• Postnasal drip
• Cough
• Irritability
• Facial pressure and pain

If you have asthma, you may also experience increased signs and symptoms of asthma,

such as:

• Lung congestion
• Wheezing
• Shortness of breath

You may be especially prone to asthma attacks at night, when sleeping in a bed infested with dust mites.

A dust mite allergy can range from mild to severe. A mild case of dust mite allergy may result in an occasional runny nose, watery eyes and sneezing. In severe cases, the condition is chronic — resulting in, for example, persistent wheezing, sneezing, congestion and facial pressure.

Causes

As dust mites multiply, so does the residue made up of their feces and decaying bodies. If you're sensitive to dust mites, your body reacts when inhaling this residue.

During a process called sensitization, your immune system mistakenly identifies the inhale

d dust mite residue as an invader and produces an antibody against it called immunoglobulin E (IgE).

The next time you're exposed to the dust mite residue, your immune system launches an allergic reaction. The IgE antibodies trigger the release of an inflammatory chemical called histamine, which causes swelling of the mucous membranes in your lungs, nose, sinuses and eyes that results in wheezing, runny nose, sneezing and watery eyes.

The common dust mite is shown magnified approximately 2,000 times in this image.

Risk factors

The following factors increase your risk of developing a dust mite allergy:

• Heredity. You're more likely to develop a sensitivity to dust mites if dust mite allergies run in your family.
• Exposure. Being exposed to high levels of dust mites, especially early in life, increases your risk.
• Age. You're more likely to develop allergy symptoms during childhood or early adulthood.

When to seek medical advice

If you experience signs and symptoms, such as wheezing, shortness of breath, sneezing, runny nose and watery eyes, and you suspect dust mites or another allergen are to blame, see your doctor for an evaluation. Allergy skin tests — which expose your skin to purified extracts of allergy-causing substances — can help your doctor determine whether you have a dust mite allergy.

Screening and diagnosis

If you experience persistent wheezing, sneezing, watery eyes and runny nose, your doctor will likely recommend a puncture, prick or scratch skin test to determine whether your signs and symptoms are caused by an allergy.

In this test, tiny drops of purified allergen extracts — including an extract for dust mites — are pricked or scratched into your skin's surface. This is usually carried out on the forearm, though it may be done on the upper back in children.

Your doctor or nurse will clean the test site with alcohol, then use a sharp instrument (lancet) to introduce individual extracts into your skin's surface. This causes only little, if any, discomfort.

The drops are left on your skin for 15 minutes before your doctor or nurse observes your skin for signs of allergic reactions. If you're allergic to dust mites, you'll develop a red, itchy bump where the dust mite extract was scratched onto your skin.

The most common side effect of these skin tests is itching and redness. This usually subsides within a few hours, although it can persist until the next day.

Your doctor may also recommend allergy blood tests, especially if the allergy skin tests can't be completed.

Complications

You're more likely to develop asthma — a condition in which the main air passages of your lungs (bronchial tubes) become inflamed and your airways become narrowed — if you're already sensitive to environmental allergens, including dust mites.

If you already have asthma, dust mite allergy or exposure to dust mites can cause an increase in asthma signs and symptoms, including shortness of breath, wheezing and coughing. For this reason, taking measures to decrease the number of dust mites in your home can improve control of asthma.

Treatment

The most effective treatment for avoiding an allergic reaction to dust mites is avoidance. When you minimize your exposure to dust mites, you'll also minimize the signs and symptoms of an allergic reaction — such as watery eyes, runny nose and sneezing. Adopting rigorous cleaning practices, especially in your bedroom, can help reduce dust mite residue to a level where it no longer causes bothersome problems.

Medications
When you can't control your allergic reactions to dust mites with prevention measures, your doctor may recommend or prescribe allergy medications. For allergic rhinitis, these may include:

• Nonprescription medications. To counter the signs and symptoms of allergy-induced hay fever, short-acting antihistamines (Benadryl, Claritin, others), decongestants (Sudafed, Chlor-Trimeton, others) or a nasal spray containing cromolyn sodium (NasalCrom) may help.
• Prescription hay fever medications. These include longer acting antihistamines (Zyrtec, Clarinex, others), nasal corticosteroid sprays (Flonase, Nasonex, others) to reduce inflammation, and the leukotriene inhibitor montelukast (Singulair), which blocks the action of leukotrienes — immune system chemicals that cause allergy signs and symptoms, such as excess mucus production.

If your dust mite allergy is causing asthma symptoms, your doctor may prescribe inhaled corticosteroids (Flovent, Pulmicort, others), long-acting beta-2 agonists (Serevent, Foradil), combination inhaled corticosteroids plus long-acting bronchodilators (Advair), and short-acting beta-2 agonists (albuterol, others), which help open up the airways in your lungs.

Immunotherapy
If your symptoms are especially difficult to control or are causing troublesome nose, eye or asthma symptoms, your doctor may recommend allergy shots (immunotherapy) to desensitize you to dust mites.

In immunotherapy, you'll receive injections of dust mite extract in increasing doses once or twice a week. Once a maintenance dose has been reached, you'll need injections every four weeks.

Prevention

Avoiding exposure to dust mites can minimize your risk of allergic reactions. While you can't completely eliminate dust mites from your home, you can significantly reduce their number. Use these suggestions:

• Build a barrier. Cover your mattress and pillows in dust-proof or allergen-impermeable covers.
• Maintain low humidity in your home. Aim for 30 percent to 50 percent relative humidity. A dehumidifier or air conditioner can help keep humidity low, while a hygrometer (available at hardware stores) can measure humidity levels.
• Choose bedding wisely. Use synthetic materials as opposed to wool or down bedcovers.
• Buy washable stuffed toys. Wash them often in hot water and dry thoroughly. Also keep stuffed toys off beds.
• Wash bedding weekly. Kill dust mites by washing all sheets, blankets, pillowcases and bedcovers in hot water (130 to 140 F). Freeze nonwashable bedding overnight in a chest freezer.
• Remove dust. Use a damp mop or rag instead of a dry cloth.
• Vacuum regularly. Use a vacuum cleaner with a double-layered microfilter bag or a high-efficiency particulate air (HEPA) filter. Vacuum both carpet and fabric-covered furniture. If your allergies are severe, leave the area being vacuumed while someone else does the dirty work. Stay out of the vacuumed room for 20 minutes after vacuuming.
• Cut clutter. If it collects dust, it also collects dust mites. So remove knickknacks, tabletop ornaments, books, magazines and newspapers from your bedroom.
• Rethink flooring. If your dust mite allergy is severe, replace your wall-to-wall bedroom carpet with tile, wood or linoleum flooring. Also consider replacing upholstered furniture and removing fabric curtains.

Though you may be tempted to purchase an air purifier to lessen the symptoms of your dust mite allergy, you should know that air purifiers alone aren't effective for reducing dust mites. This is because dust mites aren't airborne for long periods. When they are sent into the air, they don't stay long; they're too heavy. Vigorous cleaning practices, along with the other tips above, are better bets for minimizing dust mites in your home. For some people, adding an air purifier to the steps described above can reduce the amount of airborne dust.

© 1998-2007 Mayo Foundation for Medical Education and Research (MFMER)

How To Stay Quit

We have all met people who claim that 'quitting smoking is easy.' They usually say this as they are puffing on a cigarette. Sure -- it's easy to quit for an hour or a day, but it's the staying quit part which is difficult.

Perhaps one of the best motivators for staying away from cigarettes is knowing how it benefits you. According to the US Surgeon General's report the benefits of quitting smoking start almost immediately and accumulate the longer you refrain from smoking. After just 20 minutes of non-smoking your blood pressure returns to normal. Eight hours later, the carbon dioxide has been eliminated from your system. During the three months after quitting, your lung capacity increases by 30%. One year after quitting your risk of heart attack has become half that of a regular smoker. After five years your risk of stroke has normalized and after 10 years your risk of lung cancer is half that of a regular smoker.

These accumulated health benefits are the same no matter when you quit. Of course, if you quit when you are young you have a much better chance of regaining normal health within a shorter time. But even if you quit when you are 60 your life expectancy and quality of living will increase.

Unfortunately, what is going to happen 10 years down the road is often of little consequence during a spell of nicotine craving. The longer you quit smoking, however, the less often these cravings will occur. But smoking is more than just a physical addiction, it is also a behavioural habit, and long after the physical need for nicotine has been overcome you may still feel the urge to smoke in certain situations.

Identifying the situations which cause you to reach for a cigarette can be of great help in overcoming the urge to smoke. If you know, for example, that you feel like smoking at parties, you may want to avoid them for a certain period of time until you break the habit. Likewise, if situations of stress make you want to smoke, finding alternate ways to deal with stress will help you stay smoke-free.

Despite all your best efforts, you may find that you have lapsed and have taken up smoking again. If this happens, don't be discouraged -- many people have to try four or five times before they successfully quit. The most important thing is to immediately stop smoking. Even if you are in the middle of a cigarette, put it out and throw away the rest of the package. Don't get down on yourself or think that you have failed -- each time you renew your resolution to quit it becomes stronger.

Try to find moral support from family and friends. If you feel like smoking, talk to somebody about it and let them know what you are going through. Some communities have support groups for people who are trying to quit. With regular meetings and contact with other members you can support each other and offer encouragement and advice.

Some companies also offer programs for employees who wish to quit. Take advantage of all of these services -- your commitment to quit smoking is beneficial not only to yourself but also to your family, friends, and associates.

Nicotine Won’t Let You Quit Smoking

Does nicotine have a strong hold over you? It’s one of the most addictives substances on the planet - found naturally in tobacco. Although not illegal, it’s equally as addictive as cocaine or heroine, two illegal drugs known for their strong addictive qualities.

When you use nicotine, your body begins to rely on it both mentally and physically. You can’t quit smoking because you have to face both the psychological and physical issues facing you at this point, which is often overwhelming for anyone.

It’s not the smoke itself that wreaks havoc on your addictions and makes it nearly impossible for you to quit smoking – it’s the nicotine that gets carried in the smoke deep into your lungs where it plants itself in your bloodstream and then moves to every available part of your body to affect your internal health.

Your heart and blood vessels, your brain, your hormones, and your metabolism are all directly affected by nicotine. Even though you may logically know the damage being done, your ability to quit smoking is diminished because the drug has the same effect as endorphins, releasing mood-elevating feelings that cause you to crave more.

But nicotine has another result. When you try to quit smoking, or even stay at the same number of cigarettes you currently smoke, your body triggers you to smoke more, telling you that you’ve become tolerant of your current usage. Nicotine can cause your body to react faster than if you were given a drug intravenously.

If you are able to quit smoking, nicotine will still reside in your body for up to four days after you stop using it. Your body will go into withdrawal, which is both a mental and physical obstacle you have to overcome.

While the physical portion of the addiction has to be dealt with through symptoms such as sleep disturbance, headaches, and dizziness, when someone quits smoking, the mental portion is noticeable when the newly ex-smoker starts dealing with depression, frustration, and anger that results from nicotine withdrawal.

Because of the pressure felt in both the mind and body, many smokers return to the bad habit so that the nicotine will erase the symptoms they’re feeling. The dilemma of withdrawal symptoms when someone quits smoking can last for days or weeks, depending on the severity of the addiction.

Eventually, the symptoms disappear and the strong hold nicotine has over the user loosens up its grip and allows the ex-smoker to break the habit for good. Most smokers have to try several times before they’re able to quit smoking forever, although many do it on the first try using smoking cessation aids.

Natural Ways To Stop Smoking

There are many paths to a smoke-free living. You can use aids like patches, gum, or drugs like Zyban to help get over the physical addiction to nicotine. You may decide to quit cold turkey and suffer the withdrawal symptoms, or you may gradually cut down on your cigarette habit.

As an alternative to nicotine substitutes, you can treat the challenge of quitting the habit as an opportunity to make changes in your lifestyle for the better. At the end of the process you will not only be a smoke-free, you will have also gained new eating habits and lifestyle changes for healthier living.

Making changes to your lifestyle and eating habits is a big challenge, and requires a certain level of dedication. You will find, however, that eating healthier and living healthier also makes it easier to quit smoking. You will also develop strategies for dealing with nicotine withdrawal.

Since we are talking about several changes to your style of living, it's a good idea to take at least a week or two off your regular routine to make the changes. If you can take some time off work and get away from your regular schedule you will be exposed to fewer situations which you associate with smoking. You can also take the time to recover from the effects of nicotine withdrawal.

A regular exercise routine is an essential part of healthy living. If you have not exercised previously, build up to it gradually. Rather than starting on an ambitious two-mile jog every morning, begin by going for long walks. As your stamina increases and your health improves you can add more vigorous activities to your exercise routine.

Healthy eating is also very important for regaining the health that may have been lost from your smoking habit. Eat plenty of fresh vegetables and fruits and cut down on fatty meats and foods high in saturated fats like fast food and desserts. Eating good-quality food can help eliminate toxins from the body faster which makes it easier to overcome your nicotine habit.

You are likely to experience symptoms from nicotine withdrawal. Nicotine is a powerful drug that affects many parts of the body but particularly the brain. Smokers become accustomed to the regular stimulation that nicotine provides, and may feel sluggish and inattentive when it is deprived. Rather than depending on nicotine substitutes to overcome the symptoms, simply take short naps whenever you feel drained.

Another symptom of nicotine withdrawal is irritability. Whenever you feel this way or are craving a cigarette, go for a brisk walk. This helps clear your mind and overcome the desire for nicotine.

You may also find that your mouth and throat feel dry or that you develop a cough or postnasal drip. This is caused by the body ridding itself of excess mucus produced because of exposure to smoke. To overcome these symptoms drink plenty of juice and water or suck on lozenges.

Cutting down on caffeine should be part of your new healthy lifestyle. There is no need to eliminate caffeine completely, but it is particularly important to avoid it after six pm. Nicotine withdrawal can cause insomnia and you do not want exasperate that by stimulating yourself with too much caffeine.

It is important to find natural ways to relax. Many people are tempted to smoke when exposed to stressful situations. It is far healthier to learn relaxation techniques like deep breathing. Nicotine withdrawal may also cause headaches which can be relieved by hot baths or gentle body movements like rolling the head.

All of these techniques are extremely helpful in overcoming the cigarette habit but they are also useful for maintaining good health. Make them part of your regular lifestyle and you will feel better, look better, and have a healthier outlook on life

What Are The Immediate Benefits When I Quit Smoking?

Everyone knows that it’s obviously healthier for you to quit smoking than it is to continue your addiction to nicotine. But there are more than just long-term health benefits. Your body is immediately improved when you start inhaling clean air as opposed to the smoke from a cigarette.

Within 20 minutes after you quit smoking your last cigarette, changes begin to take place in your overall health. Your heart rate and blood pressure drop to a healthier level. Half a day later, your blood shows normal levels of carbon monoxide.

Just a couple of months after you quit smoking, you’ll notice your lung function increases. Maybe you can now walk up a flight of stairs without gasping for air. Plus, your circulation is improved.

During the first nine months after you quit smoking, you’ll notice you no longer cough as much and you’re capable of taking deep breaths. This is because the cilia in your lungs are able to move the mucus out of your lungs so they function better to clean them out and clear out infections.

When you’re celebrating your first year after quitting smoking, you should toast to the fact that your risk of coronary heart disease is cut in half from what it was when you were labeled a smoker.

Over the course of the next five years and decade after you quit smoking, your stroke risk is reduced, too. Lung cancer death rate is half that of a smoker’s and other cancers, such as those of the throat, mouth, bladder, and pancreas are cut as well.

While health is obviously an important factor in why people quit smoking, there are other immediate benefits as well. Tobacco may have damaged your physical appearance, such as causing premature aging, yellowing of the nails and teeth, and a foul odor clinging to your hair and clothes.

When you quit smoking, your skin immediately begins to repair itself and the bad smell goes away. Your breath smells fresh and you can take action to whiten your teeth using over the counter teeth whiteners.

You’ll also notice improvements in other areas of your life after you quit smoking. For instance, you’ll be able to taste food better than before and your sense of smell will be sharpened. Your reasons may be listed within this article, or you may have your own personal reasons to quit smoking. Either way, you’ll reap the rewards of your efforts once you say goodbye to tobacco for good.

Is The Nicotine Patch Right For You?

Smokers find it hard to quit the habit because they are addicted to nicotine. They may also be accustomed to the habit of smoking in certain situations, but it is the nicotine which causes cravings for cigarettes. A popular method for quitting smoking is to get nicotine from sources other than tobacco. These Nicotine Replacement Therapies (NRTs) include the use of nicotine gum or nicotine patches.

Both of these products release nicotine into the bloodstream. This helps to reduce the symptoms of nicotine withdrawal which include irritability, fatigue, headaches, insomnia, and the inability to concentrate. They also help control the urge to smoke cigarettes.

A nicotine patch is applied to the skin where it releases a steady stream of nicotine into the bloodstream throughout the day. This is different from nicotine gum which provides doses of nicotine only when chewed. Nicotine patches are slightly more convenient than gum, but do not provide the oral distraction that some smokers need when overcoming the smoking habit.

Patches are available in three different strengths. Heavy smokers are advised to start with the 21 mg patches, but moderate smokers could start with 14 mg patches. These beginning strength patches are used for about six weeks and then replaced with lower-strength patches for another two weeks. Heavy smokers can finish off with the 7 mg patches for an additional two weeks.

Some patches are designed to be worn for 24 hours a day, while others are only to be worn for 16 hours a day. Some people find they do not sleep well when a patch is applied to their skin, or they may experience unsettling vivid dreams. If this happens you would be advised to try the 16 hour patch.

As with any NRT therapy, it is important to stop smoking before beginning to use nicotine patches. They should be applied to an area of skin which has relatively little hair and is free from scratches or abrasions. Most people apply the patch to their upper arms, backs or thighs. To prevent skin irritation patches must be applied to a new area of skin every day, and each area should not be used more than once per week.

If the patch falls off during the day, for example when bathing or swimming, it can be replaced. Used patches must be discarded so that they cannot be retrieved by animals or children.

Some people experience mild skin irritation and itching when using nicotine patches. The skin may also turn red and become uncomfortable. If the irritation is severe and cannot be relieved by simple washing with soap and water, contact your doctor to discuss the situation. Perhaps the patch you are using is too strong, or perhaps a patch from a different manufacturer may alleviate your symptoms. It is also possible that you may have to switch to another type of NRT such as nicotine gum or nasal spray.

Nicotine replacement therapies have a relatively high rate of success. It must be remembered, however, that addiction to nicotine is only part of the smoking habit. Another big part of it is the associations made between smoking and particular situations. Many former smokers still feel the urge to light up when they are in a pub or at a party, and it is these behavioural associations to tobacco that are behind many lapses. It is important to replace the smoking habit with other healthier habits.

Popular brand names of nicotine patches include Habitrol, NicoDerm CQ, and Nicotrol.

Becoming A Smoker

Smoking is strange behaviour. Almost every smoker knows that it's bad for his health, but many smokers continue the habit for decades, each year experiencing a further decline in health and well-being. Looked at rationally, smoking is quite disgusting. It stains the teeth and the fingers, causes bad breath, and creates an unpleasant environment for non-smokers.

It must be pleasurable, though, otherwise nobody would put up with the negative side of smoking. Most smokers admit that they enjoy cigarettes, and those that have managed to quit often feel that they have lost an old friend.

Tobacco is an addictive substance so it's understandable that people find it hard to quit. Less understandable is what motivates people to take their first cigarette. What is behind that decision to start smoking?

Many people start smoking when they are teenagers. The desire to fit in and be one of the 'crowd' is particularly strong during adolescence. Of course, this desire is also present in adults and can be a motivating factor behind much human behaviour. Many teenagers begin smoking because they want to be cool. If their friends smoke there's a lot of subtle (and not-so-subtle) pressure to take up the habit.

Young people may also feel that smoking makes them 'grown up' or it may be a form of rebellion against their parents and teachers. Most young people are already aware of the dangers of smoking so lecturing them about how they are harming their health can be futile.

Appealing advertising is also a big motivator in the desire to take up smoking. Tobacco ads usually depict young healthy active people taking part in fun group activities. The message is clear -- Smoke X brand and you can have this much fun too.

Adults are just as susceptible to popular images surrounding smoking. They are usually self-aware enough to know that smoking will not be the deciding factor behind social acceptance, but there is still the powerful image of the smoker as the rebel -- cool and independent. This can be alluring for some young adults, especially those who see themselves as being on the fringe.

Perhaps certain individuals are more drawn to smoking than others. There is evidence that people with a long-term outlook on life are less likely to start smoking because they know that smoking will shorten their life span and cause future health problems. On the contrary, those with shorter outlooks are more likely to smoke.

Other people turn to smoking because they are looking for a way to relieve stress. Even though tobacco is ineffective for handling stress in the long run, it does provide short-term relief. Those who have stressful jobs or who are in difficult life situations may decide to take up smoking.

Most smokers will come to a point in life where they want to quit. They may face increasing health problems and finally come to the decision to give up the habit. Unfortunately, the addictive nature of tobacco makes this a difficult task.