Eating Right When There is No Time

Eating right is especially important when you are busy, as it gives you the energy you need to keep going.

Eating right when you are on the go becomes easier the more you do it.

Eating right is difficult to do even under calm and normal circumstances, but when the activity ramps up it can feel near impossible. When your kids athletic events run late after you have worked all day, or you have been on the move getting things done since you woke up reaching for the simple junk food is so much easier than actually putting forth the effort to make a meal.

But, while that junk food may make things easier at the moment, it will just make it worse later when you have no energy because you just ate something lacking any of the nutrients you need to keep going.

Here are some ideas to get a meal fast and keep healthy.

Eating Right Quickly With Meal Replacement Bars or Shakes

When you are running out the door because you overslept or the morning just has not been going like you had planned, don’t reach for the first edible thing you can find. Instead, plan ahead for morning’s like these and have a stash of meal replacement bars and/or shakes ready to go. That way you will still be able to get out the door fast, but you don’t miss out on getting a healthy breakfast.

Meal replacement bars and shakes are also great if you have to run errands on your lunch break and don’t have time to eat a good lunch.

Eating Right by Mixing the Junk Food with the Healthy Food

Unlike the professionals that preach healthy eating, I know that avoiding fast food joints when you are busy is just not something all of us are able to do realistically. However, we all have the ability to be able to make better choices when we are ordering our fast food.

So instead of ordering that super value meal that will save you money but add fat to your butt, create your value meal. Have that hamburger you are craving, but replace those fries with a side salad. Skip the soda completely and go with a bottle of water or an unsweetened ice tea.

Eating Right through Better Choices

Okay, you stop at the grocery store on your way home and you need to pick up something fast for the family to eat for dinner. Your usual is fried chicken and potato wedges from the deli; it’s fast, it’s easy, and you are in and out in no time.

Fried food accompanied with fried food? There has to be a better choice of food available to you than that in the grocery store. They make money by offering you a wide selection of food choices, right?

Try this instead, replace the fried chicken with baked. Most grocery stores give you the option of both, and you already know which one is better for you. Even if you still accompany them with the potato wedges, you have at least eliminated one of the fried foods.

To make it even healthier, grab a bag of salad mix out of the produce department in place of the potato wedges. The salad requires no prepping other than opening the bag, and most likely you already have salad dressing at home.

What eating right replacements do you fall back on when you are in a hurry that you can share to give everyone else ideas for the next time they get in a rush?

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How To Stop Worrying And Begin Living Again!

Worrying is something that is part of human nature and it can be a very useful tool when used correctly. It helps us to remember how important certain tasks can be as well as motivating us to take care of things. But it can also be a terrible problem that takes over our lives, especially when we start to doubt our own capabilities to solve problems. Chronic worrying can sap all of our energy and millions of individuals are worrying about things that they have no control over on a constant basis. The good news is that this can be dealt with and it needn’t take over our lives. If you are a born worrier and would like a few tips that could help you to remove a sizeable chunk of this annoying feature from your life, please read on.

Create a Worry Period

Okay, this may sound a tad odd, but if you are a chronic worrier and are finding it hard to be productive throughout the day, you may as well meet the problem head on. So why not set yourself a particular time in the day that allows you to worry without any distractions? Try to do this in the late afternoon and keep the rest of the day for more important activities. If you start worrying at any other time of the day, simply write the issue onto a piece of paper and postpone it until your worry period kicks in later on. Use this worry period to go through your list of problems and you will start to free up valuable time during the day and evening.

Can You Solve These Worries?

Amazingly, whilst you are worrying, research does suggest that you are less anxious during this time. But you also need to establish whether or not these worries are solvable. Many worries are based on ‘what-if’ scenarios, and as such, you can’t really fix them. Try to categorise your worried in an organised manner and split them into the ones that are solvable and the ones that are not.

Dealing with The Solvable Worries

Start taking action immediately with the worries that are real and tick them off as soon as they are completed. If you have any forthcoming beach house plans, for example, deal with these sooner rather than later and move on with the next one on your list. By removing the real issues, you can them try to come to terms with the ones you have no real control over.

Accept Uncertainty

If you tend to stress over issues that have not even materialised, you are probably somebody who hates uncertainty. Never focus on worst case scenarios and try to remember that these will almost certainly never even happen. Try to hope for the best and prepare for the worst, by figuring out an escape plan, you are starting to remove the doubt that exists. Challenge your anxious thoughts and discard them as you start to realise that they are based on ‘what-if’ scenarios. Eventually, you should start to see that you can only really deal with certainty and you will begin to live a more enjoyable life – Good Luck!

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Vitamin Supplements

Why should you take vitamin supplements? There are several reasons but the biggest one is because today’s food supply no longer gives your body the nutrients that are required for optimum health. Preservatives, processing, cooking and soil depletion are all factors in food that is not as nutrient rich as it once was.

Our environment and the toxins in it are at a much higher level that they were years ago. The EPA has estimate that thousands of chemicals have been dumped throughout our nation in the last hundred years or so. We also have a high level of carcinogens in the foods we eat every day. We also have to deal with air and water pollution and a constant buzz of electromagnetic in our environment.

All of these factors may create free radicals in our bodies and weaken our immune systems and making it harder to fight disease. More than 70 diseases have been linked to free radical damage including heart disease, cancer and emphysema. Taking vitamins supplements with antioxidants can give your body the help it needs in combating these free radicals.

Vitamins can also help make up for poor dietary choices. For more and more people it is harder than ever to get a healthy and balanced diet. And as you have read on this web site the Standard American Diet or SAD is not a healthy diet. Less than 10% of people get the recommended 5 servings of fruits and vegetables a day. And we aren’t talking about the canned kind, you need fresh fruits and veggies.

The diet you may be eating can leave you deficient in much needed nutrients making you much more susceptible to disease. It should be noted however that taking vitamin supplements should never be an excuse for purposely eating poorly. If you purposely eat a junky diet and think that you can stay healthy by taking supplements, they won’t be of any benefit to you.

Vitamin supplements are just that, supplements. They are not meal replacements or miracle cures, they are to give you needed nutrients when you occasionally can’t get a balanced diet. Nothing will replace the benefits of a healthy diet. Please don’t think otherwise. Use supplements responsibly!

With all the reasons to take supplements there are really only a few things you may need to take. If you eat the right diet, it can provide nearly everything you need to be healthy. There are only a few things that we take on a regular basis.

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Atkins is Evil? Why Eating all that Protein is Actually Bad

It might have started with Atkins, but the high protein, low carb mentality has conquered dieting for weight loss strategies across the developed world. Staying “low carb” is now regular talk even amongst non dieters, so much so that it will probably make it into Webster’s next dictionary edition as a legitimate English phrase. Losing and keeping weight off is great, especially with the modern obesity epidemic, but do you really need all of that protein? Furthermore, what effect does it have on the environment? No and bad are the answers to these questions.

How Much Protein Do You Need?

You need .32 grams of protein per pound of body weight. If you weigh 150 pounds, that is 48 grams. If you are weight training or super active, you might need a bit more. Super active means you are at the gym for two hours or are long distance training, not walking around your office and jogging for a half hour a day. Try WeBeFit’s protein calculator if your cell phone calculator is out or reach.

How Much Protein Do You Eat?

Be very conscientious and write down every food you ate yesterday. Then go to any online service to calculate how many grams of protein were in each food.

Calorie

King is good for instance; they will tell you one egg has 6.3 grams of protein. You will be amazed at how much protein is in vegetables, flours, and all those pesky “carbs” you scorn.

Too Much of a Good Thing…

Besides not needing the extra protein for energy, proteins, especially meat proteins, also come with baggage. A few carry-ons are cholesterol, toxins stored in flesh (depending on where you get your meat but present in all of them), and fiber deficiency. The human body might have been used to only digesting meat when we were cave people with an average lifespan of 32, but you probably expect to live a bit longer and hence need to think about your heart  and digestive health as well as cancer risks.

The Ecological Impact

Almost all meat and animal proteins (save land or sea animals that were sustainably hunted) come with an ecological impact much greater than the health benefit to you. If you are not stifling biodiversity by eating from depleted fish stocks, you are eating farmed fish that ate a high soy diet that hurt the rainforests via soy imports from South America or other corporate farms that are polluting waterways and contributing gross amounts of extra nitrogen that results in further global warming. That analysis does not even factor the extra energy inputs that went into all of the farming for that soy. Fish are the bottom of the animal protein food chain as well, so if you are eating anything meatier you are hurting the environment even more. Generally, the higher the thing on your plate was on the food chain, the more resources and impacts it had on our fragile earth ecosystem to produce.

So it is always best practice to eat lower on the chain, as often as you can, from an ecological standpoint! And if you take a few minutes to calculate how much you are consuming and how much you really need to consume, you might discover that you are living in excess. If you are not thinking about the earth, think about the terrible effects that extra consumption has on your body, and you might opt for a locally harvested vegetable pasta medley over a steak at dinner tonight, diet be damned.

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Allergies, The Solvable Nuisance

Very rarely is an allergy life threatening. True, some individuals are so sensitive to wasp venom they can die from a single sting, if not treated promptly. Asthma can have serious effects, as well. But for most, allergies are merely a nuisance. But, oh, what a big nuisance!

They make it difficult to concentrate. They make us itch. They cause runny noses and watery eyes. They promote wheezing and a long list of other annoying symptoms.

The exact causes remain an area of intense research, though a strong genetic component is almost certain. Enough is already known that these problems can be minimized, sometimes entirely eliminated.

All allergies are an immune system overreaction, one usually producing histamine, prostaglandin and other compounds. The result is the familiar membrane swelling that generates the symptoms.

Pollen and mold are common allergens that invoke this response. Cat and, to a lesser degree, dog dander are two more. Dust mites, specifically their waste and decaying bodies, introduce proteins to which many are allergic.

Food allergies while sometimes hard to distinguish from mere food intolerance are real and affect millions. Eggs, peanuts and other foods commonly produce diarrhea or nausea in those sensitive to them.

Spider bites, even some from non-venomous spiders, can cause pain and swelling beyond the norm. Bee and wasp stings can be serious problems for those allergic to the venom. Anaphylactic shock is no myth.

Even milder symptoms are well known to those who suffer from contact dermatitis and other skin allergies. Hives, eczema and other uncomfortable conditions are known to far too many.

For all these and more, there is symptom relief and for some potentially a long-term elimination of the risks.

Reducing contact with allergens is highly helpful. One way to do that is to increase cleaning efforts around the home. Another is to reduce airborne allergens by employing a home air purifier. Both methods do help. They’re safe and effective.

But when that is not enough, drugs can help.

Over the counter antihistamines such as Benadryl and Claritin are well known and used safely by millions every day. Topical hydrocortisone cream like Cortaid does provide relief to users. Prescription strength versions of these medications are available as well. Prednisone helps many live more comfortably.

Long term solutions are emerging, too. Allergy immunotherapy in the form of allergy shots have been widely used with great success. Physicians can inject allergy sufferers with an extract or genetically modified version of the allergen. Gradually, the immune system is ‘re-trained’ to better recognize friend from foe and react appropriately to substances that are otherwise harmless to millions.

Much longer term, increases in the understanding of allergies may very well produce genetic therapy to eliminate even the possibility of a reaction. Advances in genetic science are beginning to make the amazing appear mundane.

Someday, we may be able to look on allergies as a problem of the past, similar to polio. In the interim, a little sympathy and the right treatments can keep this unfortunate genetic quirk down to less than nuisance level so we can get on with our lives.

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Elimination Diet: How To Live Life With Less Antihistamine Products

Some people are born with allergies to certain foods. For this, they need to take antihistamine products in order to control their allergens. People who suffer from food intolerance should be cautious about what they eat especially when they do not have antihistamine medications with them. On the other hand, it can be risky for any person to become dependent on antihistamine products because they can also damage the liver. A good way to handle histamine intolerance is to practice elimination diet to prevent the histamine from being triggered.

What is Food Intolerance?

Not all people are compatible with all foods. Many things can affect one’s health such as blood type, genes and lifestyle. People have different blood types which mean that they have different needs. Most people with blood type O cannot digest dairy products well while those who have blood type B are not advised to eat foods with legumes and gluten. These are just a few examples of how people differ when it comes to the food that they should eat. When people consume foods that are not compatible to their body, they can end up being sick.

Awareness

People who have hyperactive histamines should consult a health professional to know what foods are good for them and which are not. Awareness is the key to live a life without the need of using too much antihistamine products. If people know what foods are good for them and which can trigger their histamines, they can easily avoid them and choose alternatives to keep themselves healthy and full.

Read the Label

There are products in the market which may seem good yet some people wonder why they end up being sick after consuming these foodstuffs. It is important to read the label before purchasing products sold in the market because some of them contain preservatives and other ingredients which can cause allergies. Even healthy products such as cereals should be checked because most cereal products contain gluten, wheat, nuts and milk which can cause allergies to some people.

How to Determine Food Intolerance

Some people do not know that they have food intolerance. For this, it is necessary to undergo lab tests. A skin test can be used to determine intolerance by pricking the skin and putting small amounts of specific foods in the forearm of the patient. Once the food has been absorbed, red bumps will appear should the patient have any allergies on the foodstuffs placed on his or her skin.

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7 Easy Ways To Add Fiber To Your Diet!

Getting plenty of fiber in your diet keeps your digestive system healthy and can help lower your risk of cardiovascular disease. Fiber-rich meals also keep you feeling fuller for longer—a big plus if you’re trying to lose weight.

Yet when you’re used to the average modern diet, full of highly processed foods, it’s not always easy to figure out how to get the recommended 20 to 35 grams of fiber a day. Remedying that situation may be a lot easier than you think, though. A wide variety of foods are both high in fiber and big on taste, so you have plenty of easy, delicious ways to give your body the fiber it needs.

1. Start Your Day With High-Fiber Breakfast Cereal

If you enjoy cereal for breakfast, make sure you pick a brand that’s rich in fiber. High-fiber cereals typically contain between five to 10 grams of fiber per serving. That means you could meet up to half your daily fiber needs from a single bowl of cereal. To boost your cereal’s fiber content even more, stir in a handful of raisins, chopped nuts or fresh berries.

2. Snack for Your Health

When you’re craving something sweet, skip the candy and opt for berries instead. Raspberries, blackberries, and boysenberries are loaded with fiber as well as health-promoting antioxidants. Pair these with a little cottage cheese to get a healthy dose of fiber and protein in one. Apples and pears with the skin on are also great sources of dietary fiber.

For a convenient source of fiber when you’re on the go, take along a small bag of nuts or seeds. Nearly all nuts and seeds contain significant fiber, but almonds, pistachios, and pecans are particularly rich sources.

3. Swap Meat for Beans

Meat may be an excellent source of protein and minerals, but it won’t help you reach your dietary fiber goals. If you typically eat meat with most of your meals, try replacing some of those meat dishes with beans or legumes.

Beans soups, casseroles, and chili warm and satisfy in the winter months, while cold bean salads are ideal for warmer weather. To get the most fiber per gram, opt for navy beans, black beans, lima beans, adzuki beans, lentils, and chickpeas

4. Switch to a High-Fiber Bread

The average commercially made white bread is as pitifully low in fiber as it is in most nutrients. For more dietary fiber and better nutrition all around, pick whole-wheat, whole-rye or multigrain bread.

Check the label carefully. Just because the bread is brown, looks “grainy” or comes with a sprinkling of seeds that’s no guarantee it’s whole grain. For the greatest health benefits, stick with breads that are labeled “100% whole grain” and list whole-wheat or whole-rye flour first in the ingredients list.

5. Bump up the Fiber in Your Home Baked Treats

Baking your own quick breads, muffins, scones, and cookies not only saves you cash, but it also gives you more control over what goes into them, including the amount of fiber. In most recipes, you can increase the fiber content by replacing white flour with 100% whole wheat flour. Light and flakey baked goods, such as pie crusts and delicate pastries, are trickier. These may require recipes specifically developed to use whole wheat flour.

Blending a tablespoon or two of bran or freshly ground flaxseed into the flour is another way to boost the fiber content of your baked goods. To add more fiber, flavor, and texture, try incorporating some rolled oats, chopped nuts or chopped dried fruit into the recipe.

6. Opt for High-Fiber Vegetables

Many vegetables provide significant amounts of fiber, but cruciferous veggies are among the richest sources. This group include cabbage, broccoli, cauliflower, Brussels sprouts, kale, and Swiss chard. The exception is lettuce, which contains very little fiber. Some types of squash, such as acorn, summer, and hubbard squash, are also especially rich in fiber. To maintain the flavor and fiber content of your veggie dishes, avoid overcooking them. When you can, eat your vegetables raw or lightly steamed.

7. Use Your Grains

More than just a quick, hot breakfast, oatmeal is also one of the richest sources of soluble fiber. This type of fiber helps lower your cholesterol by stimulating your liver to burn the cholesterol it has stored. Not a fan of oatmeal? Then try millet or buckwheat for a quick, no-fuss hot breakfast.

Brown and wild rice provide more fiber, minerals, and B-vitamins than refined white rice. These types of rice also provide complex carbohydrates, so they digest more slowly and won’t cause your blood sugar to spike as much as white rice. Pearl barley, although not a whole grain, is an excellent source of soluble fiber and can stand in for rice in soups, risottos, and stuffed peppers.

With so many high-fiber vegetables, fruits, nuts, beans, and grains available, you’ll never be short on options for boosting your diet’s fiber content. Make an active decision to eat more whole or minimally foods and you’ve already won half the battle.

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