Monday, April 30, 2007

Proactol - Proven Alternative To Prescription Weight Loss Pills

Today more and more people become concerned with weight loss issues as their overweight is getting more threatening to our overall health and social activity. Weight loss experts seem to be at one thinking that the only best way to treat obesity or lose excess weight is turn to more healthy life style, combining healthy nutrition and increased physical activity. But weight loss medications are nevertheless strong aid when it comes to enhancing weight loss efforts, though there are so many negative sides of using them.

This article will review the current situation on the weight loss pills market and point to some important points to consider if you wish to apply weight loss pills to maximize your success.

Prescription drugs

The basic licensed medications for weight loss available until now were Meridia (Sibutramine) and Xenical (Orlistat). Meridia active ingredient boost serotonin levels in our body, that leads to increasing the feeling of fullness and appetite suppression. Xenical reduces the absorption of dietary fat we consume with our meals, which also helps to reduce excess weight. Actually all other weight loss prescription medications act like appetite suppressants or fat blockers.

What is good about these medications - they are clinically proven to promote weight loss, but on the other side they are only prescribed by doctors in case of obesity or when extra weight may lead to health problems like high blood pressure, heart disorders and more...

Over the counter weight loss pills

For the major part of over-the-counter weight loss pills that are sold in drugstores, internet pharmacies or other sites there is basically little evidence of guaranteed weight loss claims. Some clinical studies may also be conducted for these weight loss pills, but the medical evidence is occasional as those studies are scarce. Another point of concern is insufficiency of information on the ingredients used in these weight loss pills and the true mechanisms of their action.

Weight loss pills that convince assure you to lose weight fast and permanently without changing your eating habits will not probably work as claimed. Eating in our usual (unhealthy) way and taking weight loss pills will hardly make satisfactory results, in comparison with combining natural weight loss pills and healthy eating, that is a proven way to fastest weight loss success. As I told, is not up to weight loss pill itself how much weight we are going to lose, it is always a matter of changing our lifestyle to more healthy.

Some weight loss pills are likely to be detrimental to your health if you have certain health restrictions or take other drugs. It is a great problem of prescription diet pills, but it may concern natural weight loss pills also due to the reasons I mentioned before - not all natural ingredients mean safe action on our organism. Depending on the ingredients, some weight loss pills may also interfere with prescribed drugs, which may bring harmful effects on our health also. So we can see the price for weight loss is sometimes high.

New level of confidence

In February 2007 brand new weight loss solution released that combine the best sides of prescription and natural weight loss pills. This is Proactol fat binder.

It acts somewhat like Xenical, binding dietary fats immediately before they are digested and turn into calories in our body. But while orlistat blocks fat by slowing down the action of lipase (responsible for fat ingestion by our body) and has a long list of side effects, Proactol does not affect lipase but comes into contact with fats immediately, which is the safest way of fat binding.

What are the benefits of Proactol?

The benefit of Proactol before prescription drugs is its natural origin and safe action without restrictions. Proactol is available without prescription.

As for natural over-the-counter supplements, Proactol active ingredient is scientifically researched and its action was medically proven and backed by numerous clinical studies. It's passed all the FDA guidelines for dietary supplements and bears the CE stamp of approval.

To discover how you can benefit from Proactol, visit our weight loss pills review site.

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Sunday, April 29, 2007

Flatulence - 5 Powerful Tips To Prevent It

Passing flatus, or "breaking wind", is an ordinary everyday event for most people. Normally, an average person passes approximately 400 to 2,000 milliliters of oxygen, carbon dioxide, hydrogen and methane gases out of the anus every single day without being noticed. However, this only holds true when there is no offending odor or sound that goes along with it! Unfortunately, that is not always the case.

What causes smelly flatulence?

Under certain circumstances, food particles from the small intestine may pass undigested through the large intestine (the area where the fermentation process is facilitated). When the bacteria present in the colon attacks these undigested materials, the resulting gas gives the flatus its characteristic odor.

Expelling foul-smelling and noisy flatus can be a rather humiliating event. In these situations, what is considered as an insignificant bodily process can turn out to be a major cause of embarrassment!

Why risk humiliating yourself, just because of this, when you can do something to prevent it? To avoid the embarrassment that can result from smelly flatulence, these ideas might be worth a try:

Watch your diet. Certain foods can be considered as "flatulogenics" or "gassers". These foods can cause excessive flatulence, earning them the reputation of being the top flatus producers. Among the most notable foods in this group are beans, bran, broccoli, Brussels sprouts, cabbage, cauliflower and onions. Beer, carbonated beverages and milk can also be counted in this group.

There are also foods that are mildly flatulogenic. Apples, apricots, bananas, carrots, celery, all citrus fruits, cucumbers, eggplant, lettuce, potatoes, prunes and raisins, radishes, soybeans and spinach can all be classified under this group. Bread and other wheat-based products, pretzels and coffee are also known to be mildly flatulogenic.

To prevent or relieve flatulence, it may be advisable for you to temporarily avoid including these foods in your diet. You can reintroduce them one by one later on when you feel that the problem has already been relieved.

Try activated charcoal. Activated charcoal tablets may be helpful in preventing flatulence, since they can absorb any excess gas in your system. However, it is important to note that activated carbon can also interfere with the action of other medications. So, if you are taking any medications, you may need to consult with your pharmacist about it.

Look for over-the-counter relief. Certain preparations, which contain simethicone such as Mylanta and Maalox, are proven to help ease flatulence. So if you need fast relief from flatulence, you may need to rely on these medications!

Reduce stress factors. Stress is known to trigger and aggravate the flatulence issue. Have you noticed how your abdominal muscles tighten when you are under a great deal of stress? The gastrointestinal tract is closely connected to the brain and is extremely sensitive to anxiety, anger and depression. Under stressful situations, the brain sends signals to the gastrointestinal tract, which then results, to the tightening of the muscles and painful spasms.

Work it out! In some cases, flatulence can also be a product of a faulty digestive system. So, when things are starting to get uncomfortable down there, try taking a walk! It may help facilitate the foods' smooth passage along the digestive tract. Or you can try rocking back and forth on the floor with your knees drawn up to your chest and your arms wrapped around your legs. This exercise is also known to help keep the digestive process in check.

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Friday, April 27, 2007

Falling Asleep and Staying Asleep - How Much Sleep Do You Need?

Having trouble sleeping? You are not alone. Although number vary, studies show that at least 45 million Americans have trouble getting to sleep, staying asleep, or have other disorders involving their sleep.

If you ask people about getting a good night's rest almost everyone has a tip or trick to share. Here are some of the ways and reasons that are the most popular in this area:

  • If you take a nap you won't be able to fall asleep later that night. Depending on how much sleep you are getting and how much you need; a nap can be a good way to feel better for the rest of the day and evening.
  • Don't drink or eat anything with caffeine in it after 4 or 5 in the afternoon. This is probably good advice overall. Caffeine can be a stimulant that refuses to allow you to go to sleep. Many people are counteracting the caffeine with alcohol or sleeping pills and that can be a recipe for disaster.
  • Don't watch television in your bedroom. Supposedly we associate television with being wide awake so having a television set in your bedroom can keep you from keeping to your routine. Others say that the television, when on at a low volume, may be helpful when trying to go to sleep.
  • Listening to soft or classical music will help you fall asleep faster and easier. Again, this depends on the individual and you have to experiment with what works for you.
Another thing to consider is what you are used to. If you have always slept for a certain number of hours that may be what is right for your body. One way to test how much sleep you need is to wait until you are on vacation or away from a full time job. Do what you regularly do, keeping to your normal schedule, and fall asleep when you are ready. Do not set an alarm clock or ask anyone to wake you up in the morning. See what time you naturally awaken. Do this for three or four days and will know how much sleep you need.

It is also a fallacy that people need less sleep as they get older; again, that is an individual matter. If you are ill or depressed, your sleep patterns and requirements will change. Check with your doctor if you think there might be a problem. There are almost one hundred sleep disorders that cause problems and disrupt natural sleep patterns. In addition, you may have trouble sleeping if you are worried or excited about situations in your life.

See how you feel each day. If you are tired during the day or suffer from headaches, you may be suffering the effects of sleep disorder. Exercising moderately every day and eating fresh healthy foods may also be a help with getting to sleep, staying asleep, and feeling well rested throughout the day.

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Thursday, April 26, 2007

Optimal Performance With This Stress-Busting Natural Stimulant

Eleuthero herb extract, or Siberian Ginseng, is just one of the many herbal supplements that so-called "experts" will tell you that you don't need.

And if you get a regular eight hours of unbroken good quality sleep a night; always eat a well balanced diet supplying all the nutrients your body needs; find your employment or business life both personally and financially rewarding; and take regular time out for relaxing breaks and vacations, those experts are probably right.

But if you're like most of us, your life's a long way from this ideal. Likely you find that our culture's obsession with work and 24/7 activity all militate against your getting anywhere close to the amount of quality sleep and nutrition you need.

Now, this isn't going to make you ill right away. It may be years before you notice any specific physical symptoms. But you may well already be aware of a vague feeling that you somehow lack the energy to enjoy all that you want out of life. Physicians see this kind of pre-clinical malaise so often that they simply label it "TATT" ("Tired All The Time"). Not that doctors aren't sympathetic; but the problem is that short of recommending a major and completely impractical overhaul of your entire lifestyle there's really very little they can do for you.

You see, conventional Western medicine is primarily geared to producing a specific "magic bullet" treatment for each specific ailment with which it is presented. And to be fair, it does this extremely effectively for many previously dangerous or even fatal illnesses. But it's much less good at providing what you need to prevent you from becoming ill in the first place.

That's to say a powerful tonic and stimulant for every system in your body which will not only protect you against disease, but optimise every aspect of your physical and mental performance. Luckily, substances which contain this power do exist and are known as adaptogens, a term coined in Russia in 1947 to describe compounds found to help normalise the body's functions and increase its resistance to all kinds of stress. One in particular, eleuthero herb extract (also known as Siberian Ginseng) has been extensively studied by Soviet and Russian scientists since the early 1960s.

And the power of this remarkable plant has been known in China for at least 2,000 years, where it is still widely used in keeping with the general emphasis of Chinese medicine on prevention rather than cure.

In Russia, eleuthero was approved for human use as early as 1962 and many subsequent scientific studies have examined its effect upon thousands of individuals of all ages.

These studies have shown a significant improvement in individuals' adaptogenic response to all kinds of stresses, including heat, cold, excessive noise and vibration, physical exhaustion, viruses, bacteria and pollution. In fact, so many and diverse have been the positive effects that you could almost say that eleuthero improves adaptation to the stresses of life itself. Not surprisingly, therefore, the herb quickly became, and remains, extremely popular with the Russian public.

Eleuthero is also a traditional Chinese folk remedy for bronchitis, all kinds of heart and circulatory problems, rheumatism and male infertility to name but a few. And more recent Russian studies have confirmed its potential benefits in tackling cardiac disease, disorders of the circulatory system, blood pressure problems, diabetes and even cancer. Now it's important to stress that eleuthero is not claimed as a cure for these conditions, but that the herb extract performs the essential function of the adaptogen – stimulating the body's natural healing processes to restore it to normal function.

But eleuthero is not just for those who are already drifting towards illness. It's also used extensively by individuals whose occupations subject their bodies and minds to levels of stress that those of us living "normal" lives can only imagine. Cosmonauts, deep-sea divers, soldiers, explorers, mountain rescue teams and elite athletes are just a few of the groups of such people who have experienced the benefits.

So the great twin benefits of eleuthero are that it seems to help the drive towards optimal mental and physical performance; while also giving mind and body the best possible chance of resisting the stresses that are systematically breaking down the health of so many millions in the affluent Western world.

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Wednesday, April 25, 2007

Andrographis - An Immune Boosting Herb

Andrographis paniculata is a commonly used herb in India and China, but it is not that well known here in the West. It is known best for its immune enhancing and antimicrobial properties and it is often called "Indian Echinacea," but its benefits are wide ranging for a far greater number of conditions. It has many benefits for general immunity during the cold and flu season, and it may have applications for those with chronic infectious diseases, such as Lyme Disease or AIDS. It also may be beneficial for those with Chronic Fatigue Syndrome and Fibromyalgia. These last two conditions may also be triggered by infectious processes.

Stephen Harrod Buhner, who is a well-known and respected herbalist, uses andrographis as a cornerstone of his Healing Lyme Protocol. Lyme Disease is a spirochetal bacterial infection, that is extremely difficult to clear from the body in its tertiary stage. Because diagnosis and testing of this condition is very poor at present, many people never realize they have this debilitating illness until years have passed since they were infected, and the bacteria is well entrenched in their system. The bacteria also forms cysts which allow it to hide from the body's own immune system. It also creates an overproduction of fibrin, which basically means a person with this disease produces an abnormal amount of scar tissue, and that their blood will be thick, and their blood circulation will be reduced. All of these things make this bacterial illness challenging to treat. Research in other countries has shown that the herb may stimulate fibrinolysis, preventing unhealthy blood clot formation. Andrographis may assist those suffering from Lyme, as a result of possible antimicrobial and immune enhancing activity, and also as a result of its potential ability to break down excess fibrin in the blood.

For those with Chronic Fatigue Syndrome and Fibromyalgia, there may be underlying infectious processes that trigger the symptoms of your condition. The Epstein-Barr Virus has been implicated in Chronic Fatigue Syndrome, and mycloplasma infections have been implicated in Fibromyalgia. Dr. Garth Nicholsen, a practitioner of orthomolecular medicine, has successfully treated many diseases such as CFS, Fibromyalgia, and Gulf War Syndrome using therapies similar to that used to treat Lyme Disease, which primarily involved long term use of a combination of antibiotics. Some of the bacteria implicated in these conditions included mycoplasma pneumoniae, mycoplasma fermentans, and mycoplasma genitalis.
Andrographis may also have activity against these potential pathogens.

Recent research has shown that the herb improves gall bladder function, increasing bile flow, and has been found to be as effective as milk thistle in protecting the liver.

Several studies have shown that andrographis may increase the body's resistance to infection by stimulating production of antibodies and macrophages.

Andrographis extracts have also been shown to kill cancer cells, and some studies have implied that it may be as effective as tamoxifen, the commonly used drug for preventing regrowth of breast cancer cells.

Andrographis has been shown to be active against the HIV virus. It appears to prevent the virus from infecting healthy T-cells and it also appears to fight the HIV virus in cells that have already been taken over. It appears to prevent multiplication of the virus.

As you can see, andrographis is an incredible herb that may have wide ranging applications in all sorts of chronic illnesses that often do not have many simple solutions.

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Tuesday, April 24, 2007

The CAUSE of Carpal Tunnel Syndrome

Over the last decade and a half, carpal tunnel syndrome (CTS) became the # 2 surgery performed in the United States. It was the "buzz" phrase that captured headline news in the '90's. Graphic illustrations of people in pain adorned the newspapers and even Gary Trudeau creator of the Doonesbury cartoon series did two cartoons on the subject. OSHA, Occupational Safety and Health Association, set ergonomic standards for companies to help curb the epidemic of CTS. There has been so much research done on this disorder, and labeled a disease, (it is not) and it still surprises me that they don't know the cause of it. Today it is still an issue and a very expensive one, and a surgery I believe, is not necessary in most cases.

If you have these symptoms, does this mean you have carpal tunnel syndrome?

Maybe not!

Symptoms of carpal tunnel syndrome may include:


• loss of sense of touch


• tingling and numbness in your hand and fingers


• pain in your shoulder at night, pain in your elbow, or swelling in your wrist area


• loss of grip strength in your hand


• pain in your wrist when you have it stretched in an extreme position, such as bending your wrist pointing the fingers to the floor.


• dropping objects more often than usual


• a burning sensation in your wrist and hand area


• being unable to unscrew a jar lid


• more difficult to do tasks such as brushing your hair

The loss of your grip strength and not being able to use your hands without pain is a serious matter and should not be taken lightly. But, before you opt for an invasive procedure such as surgery, you may want to consider another alternative - A non-invasive approach with less down time in healing and dealing with the cause and not just the symptoms.

What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome is the entrapment and compression of the median nerve due to a structural and postural misalignment brought on by the overworked and over strained muscles of the upper body, arm, wrist and hand, which can lead to a muscle-strength problem.

•••Any previous neck injury or injury to the upper body can also further complicate symptoms and healing time.


•••An additional component could be a systemic or a biochemical factor, which can bring on an inflammatory condition not involving repetitive movement.

Carpal tunnel syndrome causes numbness or tingling in your fingers or hand and may cause a pain from the wrist that seems to shoot into your forearm or palm. The pain may be worse at night. Carpal is from a Greek word that means "wrist"-and the carpal tunnel is just what it sounds like, a passageway or tunnel through your wrist that protects nerves and tendons. The median nerve, which affects feeling in your thumb and all your fingers except your little finger, passes through the carpal tunnel. When the tunnel becomes swollen, your median nerve is compressed. The key to an accurate diagnosis of carpal tunnel syndrome is that the little finger is not affected, because the median nerve isn't connected to this finger.

Now that the definition has been said, lets discuss the CAUSE of carpal tunnel syndrome.

A Healthy Body physically moves about in space, in gravity, with daily stresses on the physical body. These stresses take the form of micro (small muscle movements) and macro (large muscle movements) and all normal. When it is subjected to a higher degree of repetitive movements the risk factor increases for a musculoskeletal injury.

A Body that is overworked and over strained begins to weaken as fatigue, soreness, and pain develop in the musculature. Muscles that are becoming functionally weaker, and are feeling the brunt of the work, give out. Normal. Anatomically, when this occurs, the tendon attached to the muscle begins to feel the strain, and as it is attached to a bone, as tension increases, it may slowly begin to pull that bone/joint out of alignment. An inflammatory condition may develop called tendinitis. The result is a reduction in nerve conductivity to the muscle for normal function. And again, this is a normal course of events when you are healthy, and physically active. It is reversible.

The Unhealthy Body which is structurally misaligned, pain in the muscles, developing symptoms listed above, fatigued…and worn down, develops from years of neglect and lack of care.

Reason? Body Maintenance. Why? You were never taught how. You are a mechanical being with moving parts that need to be oiled, lubed and grease, aligned and electrically sound. You perform mechanical maintenance on your car, why not your Body! It needs the same tender, loving care, so it will last longer. You can't throw it away or buy a new one when it falls apart. It is never too late to learn Body Maintenance. Learn how, and you can rid yourself of carpal tunnel pain without surgical intervention.

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Friday, April 20, 2007

Help To Reduce Belly and Abdominal Fat

If you have a protruding belly and abdomen and really want a flat, firm stomach, then how would you like some help to reduce belly fat and get your tummy back into shape ? If your answer to that question was a resounding yes, then here is some absolutely, positively great news for you ...

You Are The Best Person Who Can Help You Incinerate Your Body Fat !

Yes. That is right. You are the best person who can help yourself. All you need to do is get to know what to do to get rid of body fat and stay in great shape. And then get down to action and do what needs to be done. So, to start with, here is what you need to know about getting rid of body fat ...

Getting rid of body fat is governed by a very simple formula - burn more calories than you consume. Everyday. What does that mean ? Well, simply that you need to burn more calories than you put into your body. Stick to that long enough and you will not have a single extra gram of fat in your body in due time.

And how do you do that ? Here is how ...

Eat ONLY fresh fruits, raw vegetables, nuts and sprouts ( all preferably organic ) and STOP consuming all dairy products, meats, fish, poultry and junk foods of all kinds.

And here is the really great news - you can eat fresh fruits, raw vegetables, nuts and sprouts in any quantities you want. All day long if you so prefer. You can drink all the fresh fruit and vegetable juice you want. All you have to avoid like the plague is eating junk foods.

By just switching to a diet of predominantly raw vegetables, fresh fruits, nuts and sprouts you should start losing weight in a few days and feeling a lot, lot more healthier than you may ever remember to have felt. But there is more you can do to speed up the process ...

You could also add some cardio and strength to your everyday routine. That will increase your metabolism and the combined effect of a healthy diet and exercise should prove to be so good that you will start wondering what kept you from adopting a healthy lifestyle for so long.

Another thing you would want to avoid is trying to do 'spot reduction'. To put it simply, spot reduction does not work. Only your body decides how to burn fat and there may be little you can do to influence its decision. The best thing to do would be to adopt a very healthy lifestyle. A flat and firm stomach is just one by-product of a healthy lifestyle.

That is what you had to know about losing weight and burning fat.

Now, just knowing makes very little difference. You will have to get into action if you really want to experience the positive results of a healthy lifestyle. Adopt a healthy, natural diet and start exercising regularly. That may be one of the biggest gifts you can ever give yourself.

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Thursday, April 19, 2007

Living with Asthma - A Personal Story

My story of living with asthma started when I was about seven years old. Up until that point in my life, I had lived an asthma-free life.

Then, for reasons unknown, one day I got my first asthma attack when running up a grassy hillside while taking a walk with my mom and dad at a local park.

I actually can still remember the event fairly clearly, because it was a completely foreign feeling to my body at that point. I remember as I got further up the hill and exerted myself more, I felt a tightness encase my chest area, and a sudden inability to breathe in and expel the air that I was so used to easily processing with my lungs.

As I reached the top of the hill, I remember folding over and holding onto my legs, trying to reposition myself so that I could breathe easier, but the breath just felt like it had been wrung right out of me.

I now realize that this "repositioning" was instinctual for me, and would become a ritual with every subsequent asthma attack after that first one for years to come. I began to wheeze, and when asked what was wrong by my parents, I had no idea how to explain to them what was happening to my body other than the fact that I "couldn't breathe".

It just so happened that this was in the spring time, at a time when the pollen counts were high in that area, and this still is the hardest time for me to deal with my asthma today, although I have it well under control now.

So, I was off to the doctor's office for a checkup soon after that, and was quickly diagnosed with asthma. I was prescribed an inhaler, whose medical name escapes me, although I know it wasn't the albuterol inhaler that is prescribed so often today, and I remember feeling shaky and nervous after using it with almost every dose.

After that day at the park, my life did change. I suffered from what I'd describe as moderate, short-lived to severe, long lasting asthma attacks on a fairly regular basis.

They seemed to be brought on by physical activity, especially when the air was cold, which limited my winter time activities outdoors, and would definitely be worse during seasons where pollen counts were high. So, needless to say, my asthma medication came with me everywhere I went, because I never could tell when an attack would happen.

I do remember a few severe attacks that would not subside, no matter what was done. My mom would try every trick in the book along with the medication, which seemed to be rendered useless when the attacks were severe.

We would try coffee, supposedly because of the stimulant properties, it would help open the lung's passages up. I especially hated this home remedy, because as a kid I hated coffee.

We would also try putting me in the bathroom with a steaming hot shower, hoping the hot steam would help my bronchial passages to relax and open up. This one would sometimes help a little, but it never helped my bronchial tubes dilate enough to make me comfortable again.

I remember one particular evening, I had a friend over-night, and probably just due to sheer excitement, I got one of the most severe asthma attacks I had ever experienced. Nothing would work to take the pressure off my chest and restore my breathing to normal, so my mom ended up taking me to the emergency room, where I was given a shot of adrenaline.

Getting that shot was one of the most visceral experiences in my life thus far, and I still remember exactly how it made me feel, even more than twenty years later. Immediately as I felt the needle in my arm, it was as if my body was shocked to life.

My lungs instantaneously opened up, bringing immediate relief to my rigid, sore back and constricted lungs (from trying to breathe, your back does lot of work, and after a serious attack, your back can often be sore), and my body sort of felt like it was going to jump out of it's skin.

Shots of adrenaline I believe are still used when all else fails in severe asthma attacks, although now, looking back, I do wonder how safe that can be for your heart and your body in general, although if you're having a severe asthma attack, it literally can be the difference between life and death.

And what are the odds that asthma can actually kill you? While they are slim, and the percentage is relatively low of deaths among those with asthma, there are a few thousand deaths recorded each year here in the US that are caused by asthma. As far as I'm concerned, that's a few thousand too many, and I'd rather be safe than sorry in controlling my asthma attacks.

This is why it is important to seek immediate medical attention if you have an attack that will not subside on it's own or even with the use of your usual medication.

It is probably not a good idea to self medicate for asthma, and I've actually heard that over the counter medications for asthma can many times do more harm than good in the long run because of the types of stimulants that are used in them, so it's imperative that if you have asthma, you see a doctor, and have a medical prescription for when you need it.

Other than that, common sense should be followed as far as your personal asthma triggers. Avoid foods that you think may cause an attack. For me, I believe that excessive dairy products and excessive sugar consumption aggravates my asthma, so I avoid it.

As you grow and your body changes, your triggers may change as well. Stay attuned to what these triggers are. Take notice of when you have an attack, and try to correlate that to an activity, food, or environmental condition, and you should be able to avoid asthma attacks and prevent them from happening in the first place.

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Wednesday, April 18, 2007

Nutrition Facts - Carbohydrates, Sugars and Cholesterol

Vegetables and fruits are rich in nutrients, low in calories and high in fiber. Diets high in vegetables and fruits meet vitamin, mineral and fiber needs without adding a lot of calories. Diets rich in vegetables and fruits have been shown to lower blood pressure and improve other cardiovascular disease risk factors.

The American Heart Association continues to recommend the following to reduce the risk of cardiovascular disease:

• Consume an overall healthy diet


• Aim for a healthy body weight


• Aim for recommended levels of low-density lipoprotein (LDL), cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides


• Aim for a normal blood pressure and blood glucose level


• Be physically active


• Avoid use of and exposure to tobacco products


• Drink alcohol in moderation

A healthy diet includes:

• Eating a variety of whole (fresh, frozen, or canned) vegetables and fruits


• Eat more deeply colored vegetables and fruit such as spinach, carrots, peaches and berries (they tend to contain higher amounts of vitamins and minerals than others such as potatoes and corn)


• Choose whole fruits over juice most often (whole fruit contains more fiber)


• At least half of your grain intake should come from whole-grain foods


• Reduce intake of beverages and foods with added sugars (primarily to lower total calorie intake and to get enough of the nutrients your body needs)

Recommended servings per day for a healthy person needing 2,000 calories each day includes:

• 6 to 8 servings of grains (at least half of the servings should be whole-grain foods)


• 8 to 10 servings of vegetables and fruits (about ½ cup counts as a serving)

Cholesterol:

Cholesterol is an important part of a healthy body, however, high levels of cholesterol in the blood, is a major risk factor for coronary heart disease, which leads to heart attack. Typically the body makes all the cholesterol it needs, so people do not need to consume extra to get enough.

Some of the excess dietary cholesterol is removed from the body through the liver. The American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams. If you have heart disease, they recommend limiting your daily intake to less than 200 milligrams. Everyone should remember that by watching how much cholesterol they take in each day can help significantly lower total dietary cholesterol intake. Especially watch foods high in saturated fat.

Regular physical activity is helpful in increasing HDL cholesterol in some people. Higher HDL cholesterol is related to a lower risk of heart disease. Physical activity also helps control weight, diabetes and high blood pressure. Physical inactivity is a major risk factor for heart disease.

Tobacco smoke is among the six major risk factors of heart disease. Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.

Source: American Heart Association

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.

This article is FREE to publish with the resource box. Article written 4-2007.

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Tuesday, April 17, 2007

Lose Fat in Stomach - 3 Mistakes You Absolutely Must Avoid

A lot of people try to lose fat in the stomach by doing the wrong things. First, lets take a look at what the most common mistakes are and why they are stopping you from your effort to lose stomach fat.

1. Doing lots of crunches

This goes back to the myth of "spot reduction." Spot reduction is the myth that you can lose fat in the stomach by working the abdominal muscles. Unfortunately, sport reduction is not possible. If you really want to lose stomach fat, you will need to reduce your overall body fat percentage. This is done by a combination of a few factors, and lots of crunches is not one of them.

Doing lots of crunches will not be a big help with increasing your metabolism. Increasing your metabolism is a key factor in reducing body fat in the stomach. This is done by the right combination of making good food choices, resistance training, and the right type of cardio called interval training.

When you have an increased metabolism, your body will be burning fat calories during physical activity and at rest. If this is combined with the right food choices, your body fat will start to go away fast!

2. Trying the fad diets and infomercial gimmicks

If you have tried to lose fat in your stomach by trying the fad diets and exercise gimmicks you see on tv, you have probably been disappointed. This is because each of these things focuses on just one aspect of fat loss. To lose fat in the stomach permanently, you need to have to the right combination of the three factors that was mentioned above.

If you try to focus only on some diet or on exercise, you are probably having trouble seeing results. What you want do do to properly lose stomach fat is to do the right things in all three areas!

3. Making good food choices and exercising, just not the right way.

If you have been trying to lose body fat by making good food choices, then good for you. It is important that you understand the importance of making good food choices. Taking in less calories than your current diet and avoiding "bad" high glycemic carbs are two of the most important factors of having a diet that is conducive to losing fat in your stomach.

Also, exercising is very important. Instead of doing lots of crunches and long cardio routines, try making a shift to resistance training and interval training. Resistance training will add lean muscle mass. Interval training will be an excellent substitute from your normal "boring" cardio routine. It basically involves alternating between high and low intensities. A combination of both of these will increase your metabolism and help you lose fat in your stomach.

So in conclusion, this article showed you the three biggest mistakes people make when trying to lose fat in their stomach. You learned the right things to do, and now its time you take action!

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Monday, April 16, 2007

Weight Loss - Aim and Be Steady

So, you think you are ready to lose weight but you have some questions or issues that you need to address? The following may help you in your quest. Don't forget that everyone is different in their approach, goals and motivation:

Aim for Steady Weight Loss

Strive to lose no more than two pounds per week. Even two pounds is a pretty aggressive weight-loss goal. A more reasonable one would be to lose one pound per week. If you lose weight more rapidly than two pounds per week, you will lose much-needed muscle as well as fat.

Eat Well

It might seem like an attractive option to severely restrict your caloric intake in an attempt to get in shape for bathing suit season. If you eat less than 500 calories each day, your body thinks that you are starving. Your metabolism may actually slow down in an attempt to conserve resources to wait out the "famine". In addition, you may experience irritability and food cravings by adopting this approach.

A better approach is to choose lower-fat foods more often. Be sure to include a variety of foods and limit your intake of processed food. Eat lean protein, whole grain products, and fruits and vegetables.

Diet Pills

A number of people have turned to appetite-suppressant pills to aid in weight loss. This may seem like an attractive option, but using these products can lead to some dire health issues. Phenylpropanolamine (PPA), an ingredient in both appetite suppressants and cold remedies, has been found to be responsible for over 200 cases of stroke each year.

As well as the increased risk of sustaining a stroke, consumers of diet pills also can experience such side effects as irritability, insomnia, fatigue, high blood pressure, irregular heart beat, and seizures.

In addition to the health risks associated with their use, diet pills are not a permanent solution to the issue of losing weight. Often, a person who chooses to use these types of products will end up gaining back all the weight he or she has lost.

Goal Setting for Weight Loss Success

If you want to lose weight and keep it off, you need to set some goals for yourself. By setting goals, you give yourself a road map to follow. It may be tempting to skip this step but if you do, your plan to lose weight is not as likely to succeed. Your goals should be specific, attainable, and measurable. In addition, your goals should be rewarding and have a time limit attached to them.

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Friday, April 13, 2007

Excruciating Headaches - Muscles Really Can Be The Cause!

It seems amazing that a small muscle in your neck and shoulder, called levator scapulae, causes severe headaches that can totally debilitate a person and continue for hours or days. Pain-killers may mask the pain but the pressure is just too extreme to go away totally even with the strongest of drugs. Yet holding concentrated pressure directly onto the muscle will gradually eliminate the pain totally.

It is common for a person to raise their shoulders when they are under tension, and this is exactly the reason the muscle causes headaches. The levator scapulae muscle originates on your first three cervical vertebrae and inserts onto the top/outer edge of your shoulder blade. When it contracts normally you lift your shoulders, hence it's nickname "the shrug muscle."

However, when the levator scapulae is held in the contracted position for an extended period of time (i.e., under stress, or sleeping on a pillow that is either too thick or too thin) it shortens and pulls on the cervical vertebrae, drawing them out to the side and down. Imagine the bone sliding to the right side, causing the LEFT side of the bone to press directly into the spinal cord. Space prohibits describing all the other complications that happen when the levator scapulae gets tight, but consider what is happening to the disk between the vertebrae, and what will happen if several vertebrae are being pulled at the same time, or being pulled on both sides of the neck.

As the bone is pulled down it also presses onto the nerve that comes out of that vertebra, causing pain along the base of your skull, around the eyes and temple area, and also putting pressure on the nerve that goes to your sinuses. I've even seen people get sinus relief when tension is released from this muscle.

Using your three middle fingers, place them where your neck meets your shoulder. You'll find a round bump about the size of an olive. Press down on that bump with as much pressure as you can tolerate. Hold it for 60 seconds and then "walk" you fingers up the back-side of your neck, repeating the treatment each time you find a painful bump.

Just keep pressing into your posterior neck all the way from the base of your skull to the top of your shoulders. If it hurts, you've found a spasm that is causing pain. This treatment takes a little practice to get right, but the relief you will receive is worth the effort.

© 2006 Julie Donnelly

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Thursday, April 12, 2007

Latest Technology In Sunglasses & Goggles

When it comes to protecting your eyes during activities, there are some new technologies you should be aware of. Here is an overview:

Lense Technology

That latest technology in lenses includes Xtreme Lens Technology, polarized Multi-Layer Filtration and polycarbonate lenses. Xtreme Lens Technology is a new technology that works to block glare but without changing the perception of colors. The lenses are coated with multi-colored flash mirror coating to reflect light for complete anti-glare protection. The Xtreme Lens Technology, or XLT, offers the wearer a smoke grey view from the inside.

Polarized Multi-Layer Filtration technology lenses are made from one piece of distortion free, ophthalic quality polycarbonate. The key to this technology is that there are no laminates included to degrade the polarization. With Multi-Layer Filtration, or MLF, the lenses block vertically reflected light and glare by aligning the crystalline structure of the lenses. This makes lenses that use MLF technology an excellent option for use during any water sports activities or around water, for snow and snow related activities as well as for driving, whether a vehicle or motorcycle.

The latest technology in polycarbonate lenses offers the advantage of being shatterproof, as well as optically correct allowing for zero distortion. Polycarbonate lenses are excellent for use in just about any lighting condition. Polycarbonate was developed by GE, and is a form of LEXAN, which is also used for bullet resistant glass in vehicles. Polycarbonate is an extremely hard material and a diamond grinding wheel must be used to cut it. One advantage of polycarbonate is that it offers natural UV protection, which allows you to have full UV protection even if you're using clear polycarbonate lenses. In addition, polycarbonate is extremely durable and resistant to breaking or shattering. It's also lightweight and very scratch resistant. Polycarbonate offers such durable and reliable eye protection, that it is the only type of lens approved and used for use by law enforcement and fire departments.

Lens Coating Technology

Different colors of lens coatings offer different advantages. For instance, grey, grey-green and smoke colored lenses are excellent for blocking glare without changing your perception of colors. Brownish and amber colored lenses are good for blocking blue light or diffusing light that is common on cloudy or overcast days. Amber colored lenses are a great option for areas with fast changing weather, since they can improve your contrast and depth perception in many different kinds of weather. Yellow tinted lenses are great for cloudy or overcast days as well, the yellow tint will help with contrast and enhance your visual acuity or the feeling of visual acuity. Clear lenses are a good option for eye protection against glare at night or during low light conditions.

Frames Technology

The latest technology in frames is called CSF, or Composite Shock Frames, which creates a low mass, low inertia frame that should bounce or move much less during sports activities. The composite material is also very lightweight, comfortable and rugged, allowing for extended use while remaining comfortable.

Lens Systems

The latest lens systems include the X Changeable Lens System, which includes multiple lenses for different conditions and activities that can be interchanged as needed.

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Tuesday, April 10, 2007

Sensible Eating Tips When Dining Out

Dining out has become something that people take advantage of and most do not consider it to be luxury but rather a necessity. On average people will eat out 4 to 5 times a week and spend over $ 350 billion a year on this pastime. The high demand for fast food is growing which means that the portion size are also growing and have become 2 to 3 times larger than what you would normally eat at home. There are super size options and extra side portions that have contributed to the population becoming fatter and prone to various health risks.

Even though the population is indulging the fitness and weight loss industries are thriving as people search for healthier lifestyles and smaller waistlines. It has also become compulsory for fat foods and restaurants to list their menu's nutritional facts and calories. Most fast food restaurants have also tried to help by introducing healthier food options and low calorie meals. This does not however make for healthier lifestyle, as we only need to eat a small amount of food to keep going throughout the day. When you are dining out there are things that you can do to lessen the amounts of food you eat in one sitting.

One thing is to not super size your meal, no matter how much they say you can save. You will save far more money in the long run, by not having to spend fortunes on hospital bills, diet programs and exercise equipments. You can also cut down the size of the meal by ordering appetizers or start dishes instead of the main meals. You can also share a main dish with a friend, or take half of it home in a doggy bag for another meal. Listen to your body and stop eating when you are full. It is not necessary for you to clean you plate. Try to get out of this habit that was forced onto you when you were a child.

It can take 20 minutes for the brain to realize that you are full so eat slowly, and stop every so often to rest and drink something. Drinking water or fruit juices will also make you fuller quicker. According to dietitian the best way to eat sensibly when dining out is to be defensive. Do not take the items on the menu as they are. Special order by asking for grilled chicken instead of fried, get the bread basket taken away, and ask for any fatty sauces to be separate.

Trim off the fat on meats and dab the excess oil off a pizza. This can go a long way to reducing the amounts of calories and saturated fats that are consumed. Also remember that certain juices, beers, sodas, and other drinks can add more than 100 calories to your meal, so resist the temptation and order fat free drinks and water.

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Friday, April 06, 2007

An Insight Into The World Of Silver Colloids

Silver is known for its metallic importance since ancient times. It is well known that silver is harmless to human body. Its usage ranges from silver vessels to teeth filling. Colloidal silver is another addition to its vast list of utilities. In layman terms, colloidal silver is very fine particles of pure silver, suspended in water. The particle size is in the order of nanometer. In fact, a colloidal silver particle is about 60 times smaller than a red blood cell. The total silver content is expressed as milligrams of silver per liter (mg/L) of water which is numerically the same as parts per million (ppm). Silver concentrations usually range from 20 ppm to 1500 ppm.

Our ancestors were using silver as protective shield from bacteria. This is reflected by their use of silver vessels to keep water fresh. The American settlers used to put silver dollars in their milk to hinder its spoilage. In Ancient Greece, Rome and Macedonia, silver was used extensively to help control many immune challenges. Hippocrates himself, the Father of Medicine, used silver and taught that it promoted tissue repair. In the late 1800s and early 1900s, people started understanding the importance of colloidal silver and there after its use became widespread. Cost was the only factor limiting its use. Later on, as antibiotics became available, silver colloid was left behind with the new wonder drugs being far cheaper and easier to produce.

Recently, there has been a revolution in the technology producing colloidal silver. It is possible now to produce far more superior silver colloid, at a far more reasonable cost than previously possible. This revolution in silver colloid could well see science go full circle, as antibiotics become more and more out of reach and unable to cope with the new range of superbugs such as MRSA that are sweeping the globe and eventually being replaced by their own predecessor, silver colloid.

Colloidal silver has antimicrobial properties and is used on external wounds and burns to prevent infection. It is also supposed to be a beneficial nutritional supplement and a powerful antibiotic. Recently colloidal silver has been discovered to have a powerful positive effect on the immune system when taken internally. However, intake of its large quantities leads to a condition called Argyria, in which skin turns permanently blue-grey.

The antimicrobial property of colloidal silver is attributed to its silver content and can be explained accordingly. Although silver is harmless to human beings it is deadly to a culture of bacteria of a virus. It doesn't kill bacteria or a virus but when a particle of silver comes into contact with these living beings it inhibits their ability to reproduce. It does so by disabling the oxygen metabolism enzyme found in single celled organisms such as bacteria and fungi, as well as the enzyme found in most viruses. This causes the pathogen to die/stop replicating so that the immune and lymph systems can eliminate them from the body. Therefore, ingestion of colloidal silver into human body inhibits the growth of disease. This mode of action is such that resistance cannot develop as it does for antibiotics, meaning that it is safe to use year round without worrying about causing pathogen mutation. It has been shown to be effective against more that 650 disease-causing organisms, including Escherichia coli (E. coli) bacteria and the fungus Candida albicans. Recent researches have shown that colloidal silver can be effective in knocking out an acute sinus infection. The best part is that it has no negative side effects.

The external uses of colloidal silver range from fighting fungal infections of the skin or nails to promoting the healing of burns, wounds, cuts, rashes, and sunburn. It can be used on toothaches and mouth sores, as eye drops, and as a gargle to fight tooth decay and bad breath. It can also be used as sterilizer and can even be sprayed on air-conditioning filters and air ducts and vents to prevent germs from growing.

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Thursday, April 05, 2007

Health Benifits Of Drinking Water

Water is the most common and important compound found on the Earth without which, the thought of survival of life is futile. H2O, commonly known as water, consist of two parts of hydrogen and one part of oxygen. Almost 70% of the human body is made up of water. If we study the physiology and anatomy of the human body, we'll find that water is responsible for almost all the vital processes occurring in the human body whether it's the digestive system, circulatory system or some other.

For years our ancestors have admonished us with the importance of water. Perhaps even more importantly, nutritionists and health experts confirm that the health benefits of water are numerous. The most common health malady that occurs in our body due to lack of proper amount of water in our systems is dehydration. This dilemma may provoke many other diseases. Heartburn, headache, back pain, pain in the legs, daytime fatigue, and rheumatoid pain are some of the adverse effects of dehydration. Dehydration generally occurs when the body starts squeezing water from its tissues, brain and skin. All these problems could be eliminated easily by adding proper amount of water in our daily diet. Additionally we can have shinny and healthy skin rather than ragged and dry skin due to dehydration. It's chronic cellular dehydration that kills the cell, but it has a simple solution and that is to drink half of your body weight of water everyday.

Water works as a lubricant for our joints and it flows as a river through our veins, arteries and capillaries. In short it fills nearly every space of our body and acts as a protective shock absorber for our body. It also helps to form the structure of protein and glycogen. Meaning that water is the source that carries nutrients to our cells in each part of our body and also help to transport the waste out of the body. It has been proved advantageous for the functioning of the kidneys, and drinking more of the precious yet abundant fluid could lower the risk of developing kidney stones and gallstones.

Water serves to regulate the internal temperature of the body and maintains a constant fluid balance. Thus it acts as a thermo regulator that is why we can adapt ourselves in any of the Earth's habitats. The electrical stimulation of nerves and contraction of muscles are the result of the exchange of electrolyte minerals dissolved in water. It reduces the risk of cancer as well as being a means of preventing diseases in general by not leaving the body's cells weakened gasping for the water they so desperately need.

Water is a universal solvent and thus plays an important role as a media to carry and distribute the metabolites, hormones and other material around the body and within the cell. Many solutes are also dissolved within it, so it's also essential for health, growth, stamina, building muscle and development. Energy reactions also take place in this medium.

It is good to substitute a cup of coffee in the morning with a glass of water as at this time the blood is most viscous and strokes particularly prevalent. During and after exercise it is also better to drink water to maintain the body's level of hydration. This will also reduce the chance of heart attack at this time of day. Water is the best source to regain the hydration loss due to certain beverages as coffee and tea.

Considering the importance of H2O, it is better to sip it at regular intervals throughout the day regardless and not waiting for thirst to encourage you to take a drink. That will keep you well hydrated. Although it is advisable to drink eight to twelve glasses of water a day, it depends upon various factors as gender, age, physical activity, temperature, physiological condition, etc. There is little to no doubt in the fact that a correct regimen regarding water will help the body to keep the cells, digestive track, joints, and skin hydrated and healthy.

Keeping all this in mind, not only does it make since to drink water and plenty of it, but to give your body the purest water free of pathogenic bacteria, cysts, parasites, trihalomethanes (abbreviated THM's), radiologicals, and heavy metals such as lead and mercury. You can find out more about the health benefits of drinking water and the home water purification systems offered by visiting us at http://www.h2osopure.com/

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Wednesday, April 04, 2007

All You Have to Know About Air Filters Purifiers

There is rapid growth in industrialization and modernization and the life style of the people is has been changing drastically. The global proliferation of industries has effected in great extend towards the environment. There is depletion in ozone layers due to the release of toxic gases from industries and automobiles.

There are negative climatic and environmental changes, which effects badly on flora, fauna and human community. There is health haphazard everywhere, people are facing different health problems like cardio vascular diseases, and respiratory problems such as asthma, lungs cancer etc.

The air and surroundings have gone polluted and harmful; there is no other way to combat from these bad odds. But we have ways to fight air pollution and live healthy life.

There are Air filters purifiers, which make the air pure and clean, and one can make it life long companion to stay healthy and happy.

After lot of scientific contemplation, research and experiments different companies have come out with various types of air filters purifier with latest technology and development.

Today there are different types of Air filter purifiers in the market according to the need and requirement of the costumers.

High efficiency particles arresting particles HEPA Air filters purifiers are very good to use at home or office, it has great efficiency to trap dirt and particles. The only disadvantage is that In HEPA Air filter purifiers that the filters should be changed during 6 months to 5 years and that is wholly depend on the recommendation and instruction of the manufacturer. There are many important technologies that are known in Air filters purifiers to be good in giving better services in home and offices. The HEPA Air filters purifiers have great use in activating carbon and sometime Ultra Violet purification.

ClearFlite Air filter purifiers also very effective in its performance, the filters arrest poisonous gases, cigarette smoke, dust and dirt and that process is called Multiple Chemical Sensitivity. This Air filters purifiers is very useful for the allergy and asthma patients.

The most commonly used Air filters purifiers are those which applied at home or indoor to arrest pollen, dirt and dust particles and odors that triggers asthma and other allergic problems.

There is great competition among the Air filter purifiers' manufacturers as there is great demand of Air filters purifiers to combat asthma and respiratory diseases. The manufacturers are also coming with most advanced technology with their product so the costumers get attracted and become their permanent costumers. The proficiency of any Air filters purifies depends on the how much air it allows to pass through the filter, is the fan making any noisy sound, the durability of the filters and the cost effectiveness of the air filter purifiers.

There are so many products in the market and the costumers must go through the product reviews and rating before buying it.

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Monday, April 02, 2007

Avoid Fad Diets that Promise Magic Cures and Miracle Weight Loss

Fad diets are appealing because they usually promise slim and trim figures with very little effort. Most fad diets work in the beginning, but diets that restrict certain food groups or promise unrealistic results are difficult and/or unhealthy to sustain over time. When you go back to your usual eating patterns, the weight comes back on and sometimes with extra pounds. This is called the "yo-yo effect" of losing and regaining weight.

The trick to losing weight and keeping it off is to find an everyday eating plan that takes and keeps the pounds off while providing a right balance of calories and nutrition. This combination requires a lifestyle change.

A fad diet that results in quick weight loss early on, if followed for a long period of time, may result in potential health problems. Losing weight effectively involves:

• Eating an appropriate number of calories from a balanced diet rich in fresh fruits and vegetables, whole grains, and fat-free dairy products


• Cutting back on nutrient-poor foods


• Physical activity


You will know it is a fad diet if it:


• Promises magic or miracle foods that burn fat


• Requires you to eat unusual quantities of only one food or food type


• Requires rigid menus of a limited selection of foods to be eaten at specific times and days


• Requires you to eat specific food combinations in certain sequences or combinations


• Promises rapid weight loss of more than two pounds per week


• Has no warning for those with diabetes or high blood pressure to seek medical advice before starting the diet


• Does not include increased physical activity as part of the plan

The best way to fight cardiovascular disease is a healthy diet with an exercise routine lifestyle.
Follow these simple steps as part of your healthy lifestyle:

• Burn at least as many calories as you take in: Keep a record of how many calories you should be eating and drinking to maintain your weight. Don't eat more calories than you know you can burn up every day. Increase the intensity of your physical activity to match the number of calories you take in. Set a goal of at least 30 minutes of moderate physical activity on most days of the week. For best results, aim for at least 30 minutes every day.


• Eat a variety of nutritious foods from all the food groups: Even though you may eat plenty of food daily, if it is not a variety from all the food groups, your body still may not be getting the nutrients it needs to be healthy. To get the nutrients you need, choose foods such as vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often.


• Eat fish at least twice per week containing omega-3 fatty acids such as salmon, trout and herring


• Eat less of the nutrient-poor foods: Limit foods and beverages that are high in calories but low in nutrients. Limit how much saturated fat, trans fat, cholesterol and sodium you eat. Read food labels carefully. The food labels will tell you how much of those nutrients each food or beverage contains.


• Drink at least 8 eight-ounce glasses of water each day. Watch the food labels on bottled water. Some bottled water contains high amounts of sodium; others contain extra calories and sugar. Look for bottled water with "0" calories, fat, sodium, and sugar.

Base your eating pattern on these recommendations daily:

• Choose lean meats and poultry without skin and prepare them without added saturated and trans fats


• Select fat-free, 1 percent fat, and low-fat dairy products


• Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet


• Cut back on beverages and foods with added sugar


• Choose and prepare foods with little or no salt. Keep sodium amounts at less than 2,300 milligrams per day


• If you drink alcohol, drink in moderation: One drink per day if you are a woman and two drinks per day if you are a man


• Don't smoke tobacco and stay away from tobacco smoke

Source: American Heart Association

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.

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