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Integrative Medicine For Positive Health

Today, there seem comes more than just financial issue when it comes to meeting doctor. There were times when people feel hesitate to go to see doctor due to some financial reason, but it seems that all the states are now having a much better progress in giving healthcare to society from every class. Yet, finding the right doctor is other issue. Number of people who have occupancy as doctor is increasing. Even more, in medical world there is more than just doctor. Medical practitioners, acupuncture giver, therapists, healer, and many more we have them called. Having medical background, such occupation perceived as medical practitioners who have capability to heal and to give some medical suggestion and society is somehow made confused.

It is not only one or two that wonders how to meet the right person right away when a medical therapy, healing or suggestion is needed. Often, patients are made facing troublesome. Going to a doctor and then be suggested to see other doctor. Then this other doctor suggests him to see other doctor that is more specialized. Thus, patients seem like have their health problem longer. This make many wonder how to get right away a right doctor to whom people can feel relieve knowing that whatever their health problem is and whatever health issue they want to focus on can be put in the right hand.

That is why, holistic doctor is needed. Medical issues range from health management to healthcare and medicine, and the best way to get into the best healthy condition is by having such a one stop spot to keep you live healthy. Go to see holistic doctor in Los Angeles to keep you informed, motivated and of course, stay healthy. With integrative medicine, positive state of health is yours for now and on.

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Best Physical Therapy Center

Having injuries can be such bad condition for people of all ages and all occupations. If you are an athlete, this condition can even worse your life since your physical strength is very essential to support your career as athlete. Then, if you have injuries and need such therapy to deal with it, U.S. Athletic Training Center can be the best place to visit.

As physical therapy center, U.S. Athletic Training Center offers sports physical therapy and also athletic training facility for the patients. It offers Recovery Motion Therapy or RMT which is new and exceptional service in which it cakes place when the patients are in motion and also it is certainly revolutionary since its result are rapid and also lasting. This training service actually specializes in injuries of sports orthopedic for patients in any stage of age.

On this training center, the athletes will be trained and treated with such unique NYC physical therapy which then known as RMT that offers some benefits such as detailed computer analysis which allows more personalized care, decreased opportunity of future injuries and improved neurological and blood circulation. Moreover, this therapy can also make the injured body stronger than before. It is also considered that the recovery will be less painful and faster. This RMT actually concentrates on functional motion in which the patient will go through motion when the therapist works.

All the team on this U.S. Athletic Training Center is experienced and has committed to make you feel comfortable while you are having your treatments. They are confident that their trustworthy effective techniques will make their clients look forward for continuing the treatments even after the pain has gone. Therefore, this training service can be the best therapy center for every athlete who have injuries and need to recover as soon as possible.

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A Healthy Winter

WinterWinter is usually considered the season to cozy up under the warm blankets and wake up a little late in the morning and miss the daily dose of workout for the body. The day starts with a heavy breakfast usually consisting of foods with a high fat content creating a myth stating that oil keeps the body warm. It is the season when people tend to get lazy and lethargic therefore leading to a weak immunity system. Not everyone can get motivated by these words and therefore here are a few health tricks to stay healthy during winters.

One can begin the day by sipping on flavored teas or coffees. It brings in a variety and refreshes the body. It can be substituted by drinking warm water with honey.

Breakfasts could include porridge, oats, brown breads and foods that have high fibre content. This keeps the stomach full and there is a lesser urge to eat frequently. A grilled chicken sandwich could also fit the bill. Dieticians often advise to eat every two hours. Those in between snacks could include delicious nuts like cashews, almonds, walnuts, peanuts but not with an overdose. They contain calories too. Over eating them could get harmful.

Fresh seasoned fruits like apples, oranges, pomegranate, guava etc can be eaten. Mid day meals can contain Brown rice with a veggie and a grilled chicken or fish. It keeps the protein content balanced. Evening again come with a chill and a nice warm bowl of soup can substitute the usual fried snacks with tea. Soups could be experimented with seasonal vegetables, chicken and spices it can be deliciously healthy. If soups aren’t a preferable option, one can even hit the grilling oven. Grilled fish, kebabs, hams, vegetables etc are a healthy choice. Since it is also the festive season, gorging on yummy cakes and pastries are a must but baking them at home with lesser refined flour can cut on the calorie intake. Adding a generous amount of dry fruits makes it even tastier and healthier.

It is a myth that Consuming alcohol during winters keeps the body warm. The fact is this that alcohol sends the blood to the surface of our skin which has nerves that are heat sensing and makes us feel warm but actually it is making the blood cold. In parties, when one feels thirsty, alcohol shouldn’t be consumed. Instead fruit juices can hydrate the body.

Consuming Jaggery, garlic, onion, citrus fruits in any form can keep the body warm during this season.

These tips could help you with a balanced lifestyle but a bit of exercise even for an hour is very essential for the body’s metabolism and functioning.

A healthy lifestyle gives happiness to the heart and mind and therefore every moment can be enjoyed to the fullest.

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Sugars in Western diets increase risk for breast cancer tumors and metastasis

SugarThe high amounts of dietary sugar in the typical Western diet may increase the risk of breast cancer and metastasis to the lungs, according to a study at The University of Texas MD Anderson Cancer Center.

The findings, published in the Jan. 1, 2016 online issue of Cancer Research, demonstrated dietary sugar’s effect on an enzymatic signaling pathway known as 12-LOX (12-lipoxygenase).

“We found that sucrose intake in mice comparable to levels of Western diets led to increased tumor growth and metastasis, when compared to a non-sugar starch diet,” said Peiying Yang, Ph.D., assistant professor of Palliative, Rehabilitation, and Integrative Medicine. “This was due, in part, to increased expression of 12-LOX and a related fatty acid called 12-HETE.”

Previous epidemiological studies have shown that dietary sugar intake has an impact on breast cancer development, with inflammation thought to play a role.

“The current study investigated the impact of dietary sugar on mammary gland tumor development in multiple mouse models, along with mechanisms that may be involved,” said co-author Lorenzo Cohen, Ph.D., professor of Palliative, Rehabilitation, and Integrative Medicine. “We determined that it was specifically fructose, in table sugar and high-fructose corn syrup, ubiquitous within our food system, which was responsible for facilitating lung metastasis and 12-HETE production in breast tumors.”

Cohen added that the data suggested that dietary sugar induces 12-LOX signaling to increase risks for breast cancer development and metastasis.

Identifying risk factors for breast cancer is a public health priority, say the authors. The researchers state that moderate sugar consumption is critical, given that the per capita consumption of sugar in the U.S. has surged to over 100 lbs. per year and an increase in consumption of sugar-sweetened beverages has been identified as a significant contributor to an epidemic of obesity, heart disease and cancer worldwide.

“Prior research has examined the role of sugar, especially glucose, and energy-based metabolic pathways in cancer development,” said Yang. “However, the inflammatory cascade may be an alternative route of studying sugar-driven carcinogenesis that warrants further study.”

No previous studies have investigated the direct effect of sugar consumption on the development of breast cancer using breast cancer animal models or examined specific mechanisms, she added.

The MD Anderson team conducted four different studies in which mice were randomized to different diet groups and fed one of four diets. At six months of age, 30 percent of mice on a starch-control diet had measurable tumors, whereas 50 to 58 percent of the mice on sucrose-enriched diets had developed mammary tumors. The study also showed that numbers of lung metastases were significantly higher in mice on a sucrose- or a fructose-enriched diet, versus mice on a starch-control diet.

“This study suggests that dietary sucrose or fructose induced 12-LOX and 12-HETE production in breast tumor cells in vivo,” said Cohen. “This indicates a possible signaling pathway responsible for sugar-promoted tumor growth in mice. How dietary sucrose and fructose induces 12-HETE and whether it has a direct or indirect effect remains in question.”

The study team believes that the mechanism by which dietary sucrose or fructose affects breast tumor growth and metastasis, especially through the 12-LOX pathways, warrants further investigation.

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What Is Dietary Fat?

Though it gets a bad rap, fat is an important nutrient that the body needs in order to function. Eating the right amount — and the right form — of dietary fat is key to maintaining good health, experts say. However, consuming too much fat or too little may cause health problems.

 

insel-rab-kroatien2Function of fat

Fat is a macronutrient. There are three macronutrients: protein, fats and carbohydrates. Macronutrients are nutrients that provide calories or energy. Large amounts are required to sustain life, hence the term “macro,” according to the University of Illinois McKinley Health Center. The amount of energy provided by the macronutrients varies: fat has 9 calories per gram, more than twice the number of calories in carbs and protein, which each have 4 calories per gram.

The primary function of fat is as an energy reserve, according to Iowa State University. The body stores fat, or adipose tissue, as a result of excess calorie consumption. During exercise, the body first uses calories from carbohydrates for energy. After about 20 minutes, it uses calories from stored fat to keep going, according to the National Institutes of Health (NIH).

Fats also help the body absorb necessary fat-soluble vitamins (vitamins A, D, E and K), said Jim White, a Virginia Beach-based registered dietitian, health fitness specialist and a spokesperson for the Academy of Nutrition and Dietetics. Dietary fat also helps keep hair and skin healthy, insulates the body, protects organs and fills fat cells.

“Fat plays a role in the diet and shouldn’t be avoided,” said White. “Your body needs healthy sources of fat, also known as essential fatty acids, because the body can’t produce these fatty acids naturally.” Essential fatty acids contribute to brain development, blood clotting and aid in inflammatory control, according to the NIH.

Types of fat

There are several types of fat — some good, some bad, some well understood and some less so. Saturated fats and trans fats are commonly considered unhealthy, while unsaturated fats — including monounsaturated and polyunsaturated fat — are considered healthy. All foods that contain fats have a mix of fat types, according to the Harvard School of Public Health.

 

Saturated fats

Saturated fats are saturated with hydrogen molecules. According to White, saturated fat comes from animal sources, such as red meats, poultry and full-or-reduced fat dairy products.

“Saturated fats are solid at room temperature,” said Ximena Jimenez, a Miami-based nutritionist and national spokesperson for the Academy of Nutrition and Dietetics. She cited lard as an example. Other examples include cheese and butter. Oils that are solid at room temperature, like palm oil, palm kernel oil and coconut oil, also contain saturated fats. This means that baked goods can be high in saturated fats.

“Saturated fat is linked to high cholesterol levels and an increased risk of cardiovascular disease,” said White. Saturated fats also tend to contain a lot of calories.

The American Heart Association (AHA) recommends getting only 5 to 6 percent of calories from saturated fat. This puts someone on a 2,000-calorie-a-day diet with 120 calories or 13 grams of saturated fats per day. The 2010 U.S. Dietary Guidelines allow for up to 10 percent of calories to come from saturated fat.

 

Trans fats (also called trans fatty acids)

According to Jimenez, trans fats are sometimes found naturally in meats or dairy, but usually in small amounts. More often, she said, they are “produced by the food industry for the purpose to increase shelf life of the product.” This is done by adding hydrogen to liquid vegetable oils to make the oils more solid. These are called partially hydrogenated oils. Jimenez said that they are often found in “convenient foods” like frozen pizzas. Other common sources of trans fats include baked goods, crackers, refrigerated dough, margarine and coffee creamer. Fast food restaurants often use them in deep fryers because partially hydrogenated oil does not have to be changed as often as regular oil.

“Trans fats are not recommended at all because of the link to heart diseases,” warned Jimenez. In fact, they are often considered the worst type of fat. According to the AHA, they both lower your good cholesterol and increase your bad cholesterol. In 2013, the FDA decreed that partially hydrogenated oils were no longer considered safe. There is currently a three-year adjustment period in place so that food manufacturers can change their practices or seek approval. In the meantime, the Mayo Clinic recommends checking labels and looking for the words “partially hydrogenated.”

 

Triglycerides

Triglycerides are a potentially dangerous type of fat found in blood, according to the NIH. They are associated with coronary artery disease, especially in women.

The body converts any calories it doesn’t need to use right away into triglycerides, which are stored in the fat cells. They are supposed to provide energy between meals, according to the Mayo Clinic. If you eat more calories than you expend, however, the body does not burn triglycerides, and they accumulate. Most types of fat we eat become triglycerides.

The Mayo Clinic provides the following guidelines for healthy triglyceride levels:

Normal: Less than 150 milligrams per deciliter (mg/dL), or less than 1.7 millimoles per liter (mmol/L)
Borderline high: 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
High: 200 to 499 mg/dL (2.3 to 5.6 mmol/L)
Very high: 500 mg/dL or above (5.7 mmol/L or above)

A blood test can reveal your triglyceride levels.

 

Monounsaturated fats

These fats get their name because they are not saturated with hydrogen molecules and because they have a single carbon bond in the fat molecule (called a double bond). “They are liquid at room temperature. Examples are canola, peanut or olive oil,” said Jimenez. Olives and avocadoes also contain monounsaturated fats, White added.

“[Monounsaturated fats] are known to have a heart-protective role,” said Jimenez. White noted that they have been linked to improved cholesterol levels, and the Mayo Clinic adds that they may help insulin levels and blood sugar control.

It is still important to watch your intake of monounsaturated fats because of their high caloric content, said Jimenez. Though there are no specific guidelines on how many monounsaturated fats to consume, the Mayo Clinic suggests that most of your total fat intake should come from healthy fats.

 

Polyunsaturated fats

Like monounsaturated fats, polyunsaturated fats are not saturated with hydrogen molecules. They get their name from having more than one carbon bond (double bond) in the fat molecule, according to the AHA. They are liquid at room temperature.

Polyunsaturated fats are found mostly in plant food sources, such as soybeans and soybean oil, sunflower oil, sunflower seeds, walnuts and flaxseeds, White said. They’re also present in fatty fish like salmon, tuna, herring, mackerel and trout.

“[Polyunsatured fats] have been shown to impact blood cholesterol levels leading to a decreased risk of cardiovascular disease,” said White. They also help with cell development and maintenance and add vitamin E to your diet.

Polyunsatured fats provide essential fatty acids, including omega-6 and omega-3, according to White.

Though there are no specific guidelines on how many polyunsaturated fats to consume, the Mayo Clinic suggests that most of your total fat intake should come from healthy fats.

 

Omega-3 fatty acids

“Omega-3 fatty acids are a polyunsaturated fat that can come from plant-based sources and are also found in fish,” said White. “Omega-3 fatty acids have been shown to lower blood pressure levels.”

Jimenez added that they are also important anti-inflammatories. On a cellular level, omega-3 fatty acids work like aspirin to inhibit an enzyme that produces hormones that trigger inflammation.

She recommended eating cold-water fish like salmon, herring, tuna and mackerel, as well as walnuts, olive oil and canola oil. Some people take fish oil to up their omega-3 intake.

There are no standard recommendations for the amount of omega-3s you need every day. The American Heart Association recommends eating 3.5 ounces of fish at least twice a week to get a good amount of omega-3s. No one should consume more than 3 grams of omega-3s from supplements without consulting a doctor, as it may cause bleeding.

 

Omega-6 fatty acids

“Omega-6 fatty acids are also polyunsaturated fats commonly found in plant-based oils,” said White. Good sources include vegetable, corn, peanut, grapeseed and sunflower oils, as well as mayonnaise and many salad dressings.

According to White, omega-6 fatty acids promote healthy skin and hair growth and benefit a healthy metabolism. They also help maintain bone health and the reproductive system.

In excessive amounts, some types of healthy-omega-6 fatty acids may cause the body to produce inflammatory chemicals, according to theUniversity of Maryland Medical Center. This is important to note because in general, Americans get far more omega-6 fatty acids than necessary and far too few omega-3s. The American Heart Association recommends that between 5 and 10 percent of calories come from omega-6 fatty acids.

 

Finding the balance

“Your fat consumption should be proportional to your weight and dietary lifestyle,” said White. If you’re trying to change your body or become healthier, it should be proportional to your goals. “You will need to look at how many calories you need to consume daily to maintain, lose weight, or gain weight (based on your goals).”

White said that the average adult should get 20 to 35 percent of their calories from healthy fat sources. An adult eating a 2,000-calorie-a-day diet could eat 44 to 78 grams of fat in a day. Some healthy fat sources include olive oil, avocadoes, salmon, tuna, walnuts, flax seeds and sunflower seeds, said White.

“If you eliminate fat too much, it can have serious health consequences,” said Jennifer Fitzgibbon, a registered oncology dietitian at Stony Brook Hospital Cancer Center in New York. “Mental health deficits like depression and vitamin deficiencies can occur. The vitamins A, D, E and K are fat soluble, meaning the body stores them in fatty tissue and the liver. The intestines need dietary fat to properly absorb these nutrients. These vitamins are also necessary for the health of your skin, bones and cardiovascular system, among other organs and systems.”

“It isn’t very common for someone to be deficient in fat in their diet, most people are guilty of having too much fat in their diet. Anything over an average amount is too much,” said White.

If you eat too much fat, you will likely gain weight, which is linked to health problems. Research on fat is ongoing, but some studies suggest that excess fat may play a role in heart disease, cancer and type 2 diabetes, according to the Mayo Clinic. Eating too much fat is also linked to high cholesterol.
Changing dietary guidelines for fat

Every five years, the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) create a committee to update the official U.S. Dietary Guidelines. The most current version available is from 2010. That version advises that 20 to 35 percent of calories come from fat. In 2015, however, the Dietary Guidelines Advisory Committee (DGAC) issued a recommendation to remove restrictions on fat consumption.

There is a growing body of evidence that emphasizes getting healthy fats and avoiding unhealthy ones rather than cutting fats altogether, according to the Mayo Clinic. White advises not to cut all dietary fat, but to keep track of it. “Focus on consuming healthy fat sources instead of unhealthy fat to help toward weight-loss goals,” he said.

Furthermore, low-fat diets often lead to people eating highly processed foods that are high in refined sugar and carbohydrates but low in fat. Rather than specifying how much fat to consume, the DGAC advised eating more vegetables and limiting sugar.

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Yogurt & probiotics promote digestive health

insel-rab-kroatien3If you’ve spent any time in the yogurt section of your local supermarket lately, you might see more and more products that highlight their “live active cultures” – a nice way of saying that the yogurt is full of bacteria.

While the idea of consuming bacteria in the diet may not sound appealing, probiotic bacteria found in yogurt and other fermented dairy products can promote digestive health.

Probiotics are beneficial bacteria that help maintain the proper balance of the microorganisms (called flora) that live in your digestive tract.  Your digestive system is home to hundreds of types of probiotics, and these helpful bacteria keep the growth of other, potentially harmful, bacteria at bay – thus promoting healthy digestion.

The bacteria in your system also help to break down foods that are resistant to normal digestion, allowing you to obtain more nutrients from your foods.  In the process, gas is produced – but we have other gas-guzzling bacteria that keep its production in check.  So, a healthy balance of these various intestinal ‘bugs’ is key to a well-functioning digestive tract.

One of the most common strains of probiotic bacteria that reside in your intestines is Lactobacillus acidophilus, which is found in yogurt.  When you eat yogurt that has ‘active, live cultures’ (the label will tell you), you can be assured that you are consuming this healthy probiotic.

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Lactose Intolerance

insel-rab-kroatien4Do you think you might have lactose intolerance, or do you know someone who does? If so, you are likely getting advice from a wide range of people on what you should and shouldn’t be eating.

Unfortunately, there is a large amount of misinformation about lactose intolerance.

The following common questions and answers about lactose intolerance will help you separate the myth from reality.

 

What is Lactose Intolerance?

Lactose intolerance refers to digestive disturbances caused by not having enough intestinal lactase, the enzyme needed to break down lactose–the sugar found naturally in milk and milk products.

If lactose is not digested, it can cause gas and stomach cramps. While no treatment exists to improve the body’s ability to produce lactase, symptoms can be controlled through diet.

In reality, many people who say they have trouble digesting milk have actually never been diagnosed as lactose intolerant by a health professional. In fact, some individuals falsely assume that symptoms of other intestinal disorders—such as irritable bowel syndrome or even discomfort after consuming broccoli or legumes—are due to lactose intolerance and unnecessarily give up dairy products.
Drinking Milk Gives Me Gas and Makes Me Feel Bloated. Does that Mean I am Allergic to Milk?

Milk allergies can cause stomach discomfort similar to that of lactose intolerance but with milk allergies the body may react more quickly and/or include skin reactions and breathing difficulty.

True milk allergies are very uncommon. Only about 2 – 3 percent of children experience cow’s milk allergy and they usually outgrow this by age three. In adults, the incidence is even lower.

Chances are you are not allergic to milk but may have some degree of lactose intolerance. Try consuming smaller amounts to see what your “threshold” is for digesting lactose. Using the tips below will help to ensure that you are getting enough of the important nutrients in dairy foods without experiencing symptoms.

 

Does Lactose Intolerance Mean I should Avoid all Milk and Dairy Products?

No. Avoiding dairy products altogether makes it difficult to get the calcium you need. Dairy products are an excellent source of calcium, which is needed to develop and maintain strong bones.

Often people with lactose intolerance can comfortably consume smaller amounts of dairy products throughout the day. A recent study showed that most people with lactose intolerance can consume up to 2 cups of milk per day, one in the morning and one at night, without experiencing symptoms. Others may be able to manage ice cream and aged cheeses, such as cheddar and Swiss.

Dietary management of lactose intolerance depends on each person learning through trial and error how much lactose they can handle.

People who give up dairy products consume far less calcium than they need, putting themselves at risk for chronic diseases such as osteoporosis, hypertension and certain types of cancer.

If you have an extreme case of lactose intolerance, talk to a registered dietitian about how to get enough of these nutrients from other sources.

 

Are Certain Ethnic Groups More Likely to be Lactose Intolerant?

Some ethnic groups such as African Americans, Asian Americans, American Indians and Latinos have a higher chance of developing lactose intolerance. The condition is least common among persons of northern European descent.
If I can Get my Calcium Through Supplements and Fortified Foods like Orange Juice, Why Should I Bother with Milk Products?

Calcium-fortified foods may be a good way to boost your calcium intake if your intake is low. However, fortified foods do not always provide the same combination of nutrients as found in nature (for example, milk provides calcium and other bone-building nutrients protein, vitamin D and vitamin A). In addition, the calcium from fortified foods may be less completely absorbed than calcium found naturally in foods.

In addition, new research shows that there may be a number of other components in milk and milk products that are beneficial to health. Fortified foods and supplements don’t come close to providing this unique “package of nutrients” available only through dairy products. Milk and milk products have an irreplaceable package of nutrients that cannot be found in any other single food or beverage.

 

Tips for Eating Dairy Foods if you are Diagnosed with Lactose Intolerance:

Drink milk with meals or snacks. Symptoms are generally milder if milk is consumed with other foods.
Consume dairy products in smaller amounts—if one cup of milk makes you uncomfortable, try one-half cup.
Try chocolate milk—it may be better tolerated and is nutritionally comparable to regular milk.
Buy lactose-reduced or lactose-free milk.
Eat yogurt and hard cheeses (cheddar, Monterey Jack and mozzarella), which have as much calcium but less lactose than softer cheeses and milk.
Increase your consumption of milk products gradually. Your body will slowly build up the enzyme it needs to digest the lactose.
You may consider taking lactase enzymes. These come in the form of drops to add with milk and in capsules to have before a meal.
Include other good food sources of calcium in your diet, such as spinach, kale, almonds and fortified foods.

Tips for a Healthy Festive Season

Make sure that your waistline doesn’t grow with the festive season. It’s a season to be joyful so people attend many festivities throughout this period. The pressure from family and friends is on us to eat and drink much throughout the festive season. Emotional eating also tends to creep in as it’s a joyful time. Many people go on holiday during this time so you eat more while you’re having fun with family and friends. But you still need to take care of your health. Below are some tips on how to stay healthy during the festive season.

Tip 1: Don’t focus on losing weight now, instead eat healthy and be happy. Maintaining your weight is a good idea especially during the festive season. Don’t set unrealistic goals for yourself.

Tip 2: Don’t diet after New Year. Rather eat in moderation during the festive season.

Tip 3: Don’t skip meals in anticipation to make room for the next meal as this is not a good idea. You are likely to over eat. Rather have a light snack before leaving for a function.

Tip 4: Stay physically active even when you are on holiday. Stay in your exercise routine to burn those extra calories. Go for long walks, jog on the beach or go swimming.

Tip 5: Eat your food slowly, this way you will get full quicker and stay full for a longer period.

Tip 6: Reduce fat intake. There are plenty of low fat or low calorie substitutes that taste great.

Tip 7: If you should decide to go out, try taking some healthy goodies as this will make other food easier to resist.

Tip 8: Try new and healthy recipes and share them with family and friends.

Tip 9: Choose your beverage wisely. Alcohol is high in calories but water and diet sodas are calorie free. Try to stay away from too much juice and soda. Limit your intake to 1 or 2 alcoholic drinks per function.

Tip 10: Don’t let food be your focus this festive season. Holidays are a time to reunite with family and friends.

You can eat all food but in moderation and balance. Find out what healthy snack options are available at the local wholesaler. Enjoy the festive season with good friends and family. Relax and enjoy the holidays as that is what the festive season is for. If you’ve over indulged in a holiday meal, don’t fret about it. Return to your normal eating plan and move on, go into the next day without guilt or despair. Happy holidays and stay safe.

10 Amazing Benefits Of Clarified Butter (Ghee)

‘Clarified Butter’ or ‘Ghee’ is a staple in South-Asian cuisines and often used instead of butter. Ghee is prepared by drying out the liquid content of butter completely until a nutty residue is left. Apart from its usage in the culinary industry, Ghee is also used in religious rituals and Ayurvedic medicines throughout South Asia. Here are 10 amazing benefits of Ghee you may not know about.

1) Ghee Is Easier To Digest For Lactose Intolerant People

Ghee has very low amounts of Casein and Lactose, two main ingredients found in dairy products that trigger the symptoms of lactose intolerance. Lactose intolerant people have been observed to consume Ghee with little or no side effects.

2) Ghee Is A Great Source Of Vitamins

Ghee is rich in vitamins A, D, E and K. In fact one tablespoon of Ghee can take care of almost 15% of daily vitamin A requirement. These vitamins promote stronger bones, stronger teeth, smoother skin and better overall health.

3) Ghee Can Reduce Risks Of Heart Disease And Diabetes

Ghee contains high amounts of Conjugated Linoleic Acid or CLA. CLA has been known to improve heart health and protect against diabetes. CLA can improve insulin resistance thus preventing blood sugar abnormalities in the body.

4) Ghee Helps In Digestion And Prevents Digestive Tract Inflammation

Ghee is a rich source of Butyric Acid. It is known help break down fibre, lessen digestive tract inflammation and it also helps in repairing mucosal wall. As Ghee improves metabolism, appetite is also increased.

5) Ghee Could Help In Weight Loss

According to a study, regular consumption of Ghee instead of oils and butter can lead to weight loss over a longer period of time. This benefit is, however, only derived from Ghee made of grass fed cow milk.

6) Ghee Has A High Boiling Point

You may be thinking what boiling point has to do with benefits but actually does. Ghee has a boiling point of 250 degree Centigrade much higher than butter or other kinds of oils commonly used for cooking. Most oils release free radicals near the boiling point temperature which can be bad for our health. Ghee has no such problems.

7) Ghee Can Last For Years

Theoretically, well preserved Ghee can last up to 100 years without the need of refrigeration. So you can buy some and consume a little every day without having to hork it down all at once if expiry date gets closer.

8) Consumption Of Ghee Can Lead To Healthy Beautiful Babies

Ghee contains K2 vitamin, an essential component needed for healthy baby growth. Mothers that consume vitamin K2 during pregnancy give birth to children with wider symmetrical skull structure. This provides teeth enough room to be set properly.

9) Ghee Could Be The Surprise Weapon Against Cancer

There is a growing consensus that CLA found in Ghee could be effective in preventing and battling cancer. Although the exact results are not researched yet, the prospect looks promising.

10) Ghee Gives Great Energy

The medium chain fatty acid present in Ghee gives a great energy boost. Sportsmen have been known to consume Ghee before events for this very reason.

So these are the 10 benefits you can derive from Clarified Butter or Ghee. Do keep in mind though that only one or two tablespoons of Ghee per day is important for getting the best out of it. Also, only Ghee made from grass fed cow milk has the potential to be a superfood. Now that you know what Ghee can do for you, will you scrap butter for good?

Getting Familiar With Spinach Leaves

If you are among the Baby Boomer and the Generation X generations, you might know who Popeye is. He is a sailor who is always at odds with another sailor who is at least twice his size. To compensate and to win any scenario, Popeye always opens and eats a can of spinach which allows him to have extraordinary strength. Whether this cartoon was a ploy to convince children during that time to eat their leafy vegetables or not, the fact remains; Spinach is great for your health.

Spinach is a leafy vegetable that belongs to the chenopod family which it shares with beets, chard and quinoa. The natural pigments found in this vegetable group such as the carotenoids boost the functions of the nervous system and other organs such as the eyes.

In terms of nutritional value, a 180 gram serving of cooked spinach contains only 41 calories but is packed with a lot of nutrients that it gives you 987% DRI (Dietary Reference Intake) of Vitamin K, 105% RDI of Vitamin A and more than 60% DRI of folate and manganese. Spinach is also packed other vitamins and nutrients that will benefit your body as follows:

Anti-Inflammatory and Anti-Cancer. The flavonoids and carotenoids (phytonutrients) found in spinach function as anti-inflammatory and anti-cancer agents. These phytochemicals have been found in researches to slow down the replication of cancer cells. Another study has revealed that spinach consumption can lower the risk of having aggressive prostate cancer for men.

Anti-oxidant. Spinach has different vitamins belonging to the carotenoid group such as Vitamin C, E and A that serves as antioxidants in the body. The manganese and selenium which are also found in spinach also acts as antioxidants. These antioxidants relieve people of the toxins formed by the body when the body is stressed.

Strengthen bones. The large quantities of Vitamin K and calcium found in spinach helps the body strengthen its skeletal system by preventing the excessive production of osteoclasts (cells that break down bone cells) and by activating osteocalcin which strengthens bone cells.

The best way to eat spinach is to boil it so that the acids found in the spinach will leach into the boiling water and therefore making the spinach more palatable to us. (Spinach when not boiled is bitter. Boiling brings out the sweetness of spinach). After boiling, remove the spinach from the water. Do not use the boiled water since it will have gained the spinach’s bitter taste. Add your boiled spinach to your salads or have them as a side dish with your favorite salad dressings.