Health Tips About Oil: Pros and Cons

There is a lot of confusing information circulating about oils. Hopefully, the tips below will help you navigate your way to the good oils that will benefit your health in the long run.

The Lowdown on Oil
Oils that originate from vegetable, nut, and seed sources provide the essential fatty acids that are critical for our nerve and brain functions. The typical vegetable oils that can be found at supermarkets have undergone chemical and heat processing that destroy the quality of the oil — bleaching, cooking, defoaming, distillation, extraction, refining, and the addition of preservatives. Additionally, many of these oils are exposed to light and air and are even potentially filled with pesticides.

All of this causes the formation of free radicals, which undermine the health benefits of consuming essential fatty acids. To ensure that you are receiving all of the possible benefits from your oil, buy organic, cold-pressed, minimally processed oils at your local health food store. Be sure that you consume oil within three months; to prevent it from becoming rancid, store your oil in the refrigerator in dark glass containers.

Fats: The Good, the Bad, and the Ugly
There are three types of fat: monounsaturated, polyunsaturated, and saturated.

Monounsaturated fats — including olive oil, sesame oil, canola oil, almond oil, flax oil, and fish oil — are good fats. These contain essential fatty acids such as omega-3 and gamma-linolenic acid (GLA) that are critical in brain development and function, skin health, vascular health, proper immune function, fertility, and normal physical development.

Polyunsaturated fats, such as margarine, corn oil, hydrogenated safflower oil, and sunflower oil, also contain essential fatty acids. Unfortunately, these fats are highly refined and contain large amounts of trans fat. Trans fat, created by hydrogenating vegetable oil to make it spreadable, is implicated in both cancer and heart disease.

Saturated fats are the bad kind of fat. Included in this category is butter, peanut oil, coconut oil, palm kernel oil, and lard. These saturated fats elevate cholesterol and triglyceride levels, leading to an increased chance of heart attack and stroke. These oils are best avoided.

Two Stand-Out Oils
The essential ingredient of the Mediterranean diet, olive oil, has been found to have beneficial effects on blood lipids and it may even lower blood pressure. According to the World Health Organization, nearly 60 percent of strokes and 50 percent of heart disease are associated with high blood pressure.

Hypertension is estimated to be the cause of 7.1 million deaths per year worldwide. A recent study has concluded that olive oil intake is “inversely associated with both systolic and diastolic blood pressure.” The bottom line: consuming more olive oil is linked to lowered blood pressure.

Sesame oil — the most common oil consumed by Chinese centenarians — is enjoyed for its delicious nutty flavor and also possesses some considerable therapeutic properties. Chinese medicine lists sesame as a blood builder, a kidney and liver tonic, and a bowel protector and regulator. It is rich in phytic acid, the antioxidant that may prevent cancer. Lignan sesamin, one variety of sesame oil, appeared to radically reduce cholesterol levels in the bloodstream and liver of rats.

To benefit your health and enhance your meals, add some olive oil to your food and salads; sprinkle sesame seeds and oil into your dishes regularly. Some other excellent choices for oils include: walnut oil, flaxseed oil, and soy oil.

I hope I have cleared up some of the confusion surrounding oil. I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

—Dr. Mao

Water: How much should you drink every day?

How much water should you drink each day? — a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Though no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.

Nearly all of the major systems in your body depend on water.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

• Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
• Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

• Exercise. The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.

  During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended.

• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 2,500 meters (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or Ceralyte. Certain conditions, including bladder infections or urinary tract stones, also require increased water intake. On the other hand, certain conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.4 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.0 liters (about 12.5 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.

For example, many fruits and vegetables — such as watermelon and cucumbers — are nearly 100 percent water by weight. Beverages such as milk and juice are also comprised mostly of water. Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive and readily available.

Dehydration and complications

Failing to take in more water than your body uses can lead to dehydration. Even mild dehydration — as little as a 1 percent to 2 percent loss of your body weight — can sap your energy and make you tired. Common causes of dehydration include strenuous activity, excessive sweating, vomiting and diarrhea.

Signs and symptoms of dehydration include:

• Mild to excessive thirst
• Fatigue
• Headache
• Dry mouth
• Little or no urination
• Muscle weakness
• Dizziness
• Lightheadedness

Mild dehydration rarely results in complications — as long as the fluid is replaced quickly — but more-severe cases can be life-threatening, especially in the very young and the elderly. In extreme situations, fluids or electrolytes may need to be delivered intravenously.

Staying safely hydrated

It's generally not a good idea to use thirst alone as a guide for when to drink. By the time one becomes thirsty, it is possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:

• Drink a glass of water with each meal and between each meal.
• Hydrate before, during and after exercise.
• Substitute sparkling water for alcoholic drinks at social gatherings.

If you drink water from a bottle, thoroughly clean or replace the bottle often. Refill only bottles that are designed for reuse.

Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in a condition called hyponatremia (low sodium levels in the blood). Endurance athletes — such as marathon runners — who drink large amounts of water are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet.

If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

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

Dietary Supplements

What are dietary supplements?

In the United States, dietary supplements are substances you eat or drink. They can be vitamins, minerals, herbs or other plants, amino acids (the individual building blocks of protein), or parts of these substances. They can be in pill, capsule, tablet, or liquid form. They supplement, or add to, the diet and should not be considered a substitute for food.

Dietary supplements are widely available in the United States in health food stores, grocery stores, pharmacies, and by mail. People commonly take them for health-related reasons. Common dietary supplements include vitamins and minerals (such as vitamin C or a multivitamin), botanicals (herbs and plant products, such as St. John's wort), and substances that come from a natural source (such as glucosamine).

Makers of dietary supplements cannot legally say that dietary supplements can diagnose, cure, treat, or prevent disease. However, they can say that they contribute to health maintenance and well-being.

People have used dietary supplements for thousands of years to help health and to treat illness. Sometimes those supplements are the basis for some of today's common medications. For example, people have used willow bark tea for centuries to control fever. Pharmaceutical companies eventually identified the chemical in willow bark that reduces fever and used that knowledge to produce aspirin.

The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it regulates medication. A dietary supplement can be sold without research on how well it works.
What are dietary supplements used for?

People use dietary supplements for many health conditions.

* People often use vitamins and minerals to supplement diet and treat disease. For example, many people believe that taking vitamin C may help prevent or reduce the length of a cold.
* Research on some herbs and plant products has shown that they may have some of the same effects that conventional medicines do, while others may have no effect or may be harmful. Historically, people have used herbal medicines to prevent illness, cure infection, reduce fever, and heal wounds. Herbal medicines can also treat constipation, ease pain, or act as relaxants or stimulants.
* Researchers have studied some natural products and have found them to be useful. Glucosamine, for example, is often used in the treatment of osteoarthritis.

Are dietary supplements safe?

Overall, experts consider dietary supplements to be safe.

Always tell your doctor if you are using a dietary supplement or if you are thinking about combining a dietary supplement with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on a dietary supplement. This is especially important for women who are pregnant or breast-feeding.

When using dietary supplements, keep in mind the following.

* Like conventional medicines, dietary supplements may cause side effects, trigger allergic reactions, or interact with prescription and nonprescription medications or other supplements you might be taking. A side effect or interaction with another medication or supplement may make other health conditions worse.
* Dietary supplements may not be standardized in their manufacturing. Because of this, how well they work or any side effects they cause may differ among brands or even within different lots of one brand. The form you buy in health food or grocery stores may not be the same as the form used in research.
* Other than in vitamins and minerals, the long-term effects of most dietary supplements are not known.

Instant Breakfast

By Elizabeth Ward, Men's Health

In the time you spend each morning calibrating your hair gel, you could be doing something more important, with a much better payoff: eating breakfast. Mom was right (and it's okay to admit it): Breakfast is the most important meal of the day.

It keeps you slim: Breakfast eaters are less likely to be overweight than breakfast skippers, and successful dieters are also more likely to be breakfast eaters.

It keeps you healthy: Eating breakfast may reduce your risk of serious illnesses like heart disease, stroke, diabetes, and cancer, and it strengthens your immune system so you're more resistant to common ailments like colds and the flu.

It keeps you sharp: Memory and concentration get a boost from breakfast. A study on children found that kids who eat breakfast score higher on tests and are less likely to suffer from depression, anxiety, and hyperactivity. It should help you at the office, too.

The Perfect Meal
You say you eat breakfast? Good boy. Even so, it's likely you're doing it wrong. "Most men make the mistake of eating too little in the morning, and then get so hungry they go overboard and eat a giant meal later in the day," says Evelyn Tribole, M.S., R.D., a nutritionist in Irvine, California, and author of Stealth Health.

A typical breakfast is just a couple of hundred calories, mostly in the form of simple carbohydrates that spike blood-sugar levels and leave the body starving for energy a couple of hours later.

Even a classic fiber-rich breakfast — say a cup of raisin bran with blueberries and skim milk — provides less than 300 calories and only about 10 grams of protein. An ideal breakfast needs to be much larger — between 500 and 600 calories. And it needs to be packed with vitamins, minerals, and nutrients, including at least 20 grams of protein and at least 5 grams of fiber. That will give your body a high-quality, long-lasting, steady supply of energy to help you through the morning.

Here's how to hit those numbers. Each of the following meals tastes great and can be made in minutes.

Blueberry Smoothie With Toasted-Cheese Sandwich
Prep time: 4 minutes 2 slices whole-wheat bread 1/2 c Kashi Go Lean Crunch! cereal 1 c fat-free milk 1 c frozen blueberries 1 1-oz slice Cheddar cheese Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds. It tastes grilled—but isn't.

Benefits: "The cheese and milk in this meal are essential for building and maintaining new muscle," says Christine Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. "The whole grains in the bread and cereal will help lower cholesterol, and the minerals in the milk and cheese will help keep blood-pressure levels down." Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber

Grab-and-Go Breakfast
Prep time: 1 minute 1 medium apple 1/2 pint fat-free milk 1 bran Vita muffin 1 pack Skippy Squeeze Stix peanut butter Slice the apple, grab the milk, muffin, and peanut butter, and go. Squeeze the peanut butter out of its pack onto your apple slices as you eat.

Benefits: Vita muffins (vitalicious. com) contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Foods high in monounsaturated fats — like peanut butter — may boost testosterone levels. This meal should help you burn energy more efficiently and lift more weight at the gym.
Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber

Minute Omelette with Toast
Prep time: 2 minutes 1 egg 3/4 c frozen spinach, thawed 1 slice Canadian bacon, diced 2 slices whole-wheat bread 1 Tbsp almond butter 1 c Welch's grape juice Stir together the egg, spinach, and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until the egg is fully cooked. Toast the bread and eat it with the almond butter. Chase everything with grape juice.

Benefits: Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar, which can leave you feeling tired or crabby. Grape juice gives you an antioxidant, called resveratrol, that not only helps lower LDL (bad) cholesterol levels but also helps improve bloodflow to the heart.
Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g total fat, 8 g fiber

Two PB-and-Banana Wraps With Milk
Prep time: 2 minutes 2 Tbsp peanut butter 2 Eggo Special K waffles 1 medium banana 1/2 pint fat-free chocolate milk Spread a tablespoon of peanut butter over each (briefly microwaved) waffle. Divide the banana between them and roll each to make wraps. Wash down with chocolate milk.

Benefits: Eggo's Special K waffles supply complex carbohydrates, which break down slowly in the body and stimulate the production of serotonin, a calming brain chemical. The banana is packed with potassium — a heart protector.

Per meal: 570 calories, 23 g protein, 90 g carbohydrates, 16 g total fat, 7 g fiber

The Santa Fe Burrito
Prep time: 4 minutes 2 eggs 1 c Santa Fe frozen mixed vegetables (black beans, peppers, and corn) 1 flour tortilla 1/2 c low-fat shredded Cheddar cheese 1/4 c salsa Mix the eggs and vegetables and spread the mixture on a plate coated with nonstick spray. Cook in the microwave for 1 minute, stir with a fork, and microwave again until the eggs are cooked and the vegetables warm. Pile onto a flour tortilla, top with shredded Cheddar cheese and salsa, fold, and eat.

Benefits: "Without protein, guys can lose muscle mass quickly," says William J. Evans, Ph.D., a professor of geriatrics, physiology, and nutrition at the University of Arkansas. This meal is packed with it.
Per meal: 530 calories, 36 g protein, 53 g carbohydrates, 18 g total fat, 6 g fiber

Black-Cherry Smoothie and Peanut-Butter Oatmeal
Prep time: 4 minutes 1 c R.W. Knudsen black-cherry juice 1 c frozen strawberries 1 c frozen unsweetened cherries 2 Tbsp protein powder 2/3 c oatmeal 1 Tbsp peanut butter 1/2 c fat-free milk Blend the cherry juice, frozen fruit, and protein powder until smooth. Microwave the oatmeal according to the directions on the package. Stir in the peanut butter and milk.

Benefits: Men who ate at least one serving of whole-grain cereal (like oatmeal) a day had the lowest risk of dying of any cause, including heart disease, according to a 5-year study of 86,000 doctors. Cherries and strawberries are natural sources of salicylates — the active ingredient in aspirin — making them ideal for relieving stress-induced morning headaches.

Per meal: 600 calories, 27 g protein, 100 g carbohydrates, 11 g total fat, 10 g fiber

Almond-Butter-and-Raisin Sandwich With Smoothie
Prep time: 1 minute 2 Tbsp almond butter 2 Eggo Special K waffles 1 Tbsp raisins 1 Stonyfield Farm smoothie Spread the almond butter on the waffles. Sprinkle the raisins over one waffle and top with the other. Wash down with the smoothie.

Benefits: Whole-grain waffles help lower cholesterol and blood pressure, and improve your body's processing of insulin and glucose, a benefit that can reduce your risk of becoming diabetic.

Per meal: 600 calories, 21 g protein, 86 g carbohydrates, 22 g total fat, 7 g fiber

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.

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.