Nov 8, 2014

3 Ways to be happy in arthritis

People that have rheumatoid arthritis might experience a frustrating painfulness and stiffnessin their knees and lower back, in ahead of time  this health condition could ruin patients lifetime by restricting movements and also minimizing the capability to achieve very easy activity for example open up a bottle, putting on a cloth, climbing up a stair and even pulling the door. Without a doubt it’s really depressing, sooner or later it increase the risk for affected person need to do nothing at all besides lying down over a bed or sitting on a sofa.

Health specialists identify this particular rheumatoid arthritis as an inflammation of the joints which affect to one or even more of your joint parts. Besides painfulness along with tightness, this kind of health problem could potentially cause warm, inflamed, and sensitive |bones. Normally, there are two main different types of joint inflammation: Osteo arthritis and Rheumatoid Arthritis Symptoms (RA), the first most often have an effect on older people with age approximately 65 years and as a result of normal near and wear, meanwhile the previous one is categorizes as an autoimmune health problems.

Autoimmune disease is actually a medical condition while your body's immune system turn into overreacts to healthy tissue. The immune mechanism feeds on  the part of joints by creating significant inflammations. Osteo arthritis is much more common rather than RA. In the states, you'll discover almost 27 million cases of osteo arthritis and 1.3 million of rheumatoid arthritis symptoms circumstances.

Ever since osteo arthritis leads to long lasting dent or damage which causes by tear and wear as well as RA causes by autoimmune health problems, the treatment of joint inflammation generally focused on signs and symptoms management and physical rehabilitation. By using proper treatment and physical therapy, people that have arthritis will be able to continue their own live without significant health problems.

Useful information on getting productive with joint inflammation

1. Most professionals link up joint disease with weight problems, which mean, keeping up with most suitable body weight will assist you to minimize the seriousness of the pain sensation because of arthritis. The idea is understand,keep in mind that  the more weight of the body the more pressure on your own joints, a lot more tension on joint. In order to reduce the extra weight specialist recommend to combining appropriate diet plan along with regular physical exercises. Talk to a dietitians and also physical therapy for save and greatest final result.

2. Join a group of people. Motivation is really a success the main factor in arthritis treatment. Looking for a group for assistance not merely allow you to achieve your main aim, but moreover it make it possible to deal with the disease. You could possibly ask an arthritis treatment centers and fitness centers to recommend group or perhaps support training course for arthritis patients.

3. Consider to join a yoga exercises class. Doing yoga enables you to synchronize body and mind, moreover it increased exposure of whole entire body well-being and stretching out. A number of health institutionhighly suggests yoga and fitness as one of alternative parts in arthritis treatment.
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3 Complications of bladder infection

Untreated bladder infection may lead to worsen symptoms and results not just annoyance but chronic disease even life-threatening condition. When you experience the symptoms such as cloudy urine, burning sensation when urinating, persistent and frequent urge to urinate, urine that appears cola or bright pink colored, and strong-smell urine than you might be have urinary tract infection or may be bladder infection in specific. Go to a doctor and find out what happen to your urinary systems for exactly.

Bladder infection can cause by bacterium such as E.coli  that inter your bladder through the urethra. This E. coli grows inside the bladder or urethra and causing inflammation. With proper treatment, this infection wouldn’t cause any other problem but in very rare cases, this infection may cause complications such as stated below:

Bladder infection complications

1. Sepsis - This term refers to a bladder infection complication when the bacteria that caused the infection spread into a patient’s bloodstream. Those who get sepsis commonly will experience symptoms such as chills, fever, dizziness, increase heart rate, confusion, breathing difficulties, and rash. Untreated sepsis may lead to a dangerous health condition.

2. Kidney damage - The bacteria in bladder that cause infection can move up from the urinary tube into your kidney and which causes kidney problems, which includes renal system infection called pyelonephritis, without treatment pyelonephritis might cause enduring kidney worrying. People that live through this renal system problem might feel condition like lower lack pain, high grade-fever, urgent urination, and the existence of blood in your urine.

3. Pregnancy risk - As soon as the bacteria affects to women that are pregnant, the unwanted effect might increase the chance of obtaining a low-birth-weigh newborn, as well as, it will trigger an early labor in pregnant women. To prevent this condition, commonly doctors suggest pregnant women to acquire frequently urine testing to determine the existence of any contamination in their urinary systems. All those pregnant women who have not following this regular urine check up, ought to extra careful, whenever they experience bladder infection warning sign, visit the} doctor {to acquire a complete diagnose and early treatment solutions.
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5 High protein foods for vegetarians (and non-vegetarians)

If you are a vegetarian then you really need to extra careful in selecting your current foods and nutrients, you have to decide on proper and balance nutritional value to help keep your daily need. Due to the fact those vegans avoid animal protein sources, they have to remove and replace their particular daily protein need by selecting and having to eat plant protein sources which include vegetables, fruits, beans, and seeds that containing more protein.

It’s not difficult in order to replace meat or milk products with high primary protein for vegetarians, there are certainly large amount of non-animal daily mealsfor example tempeh, tofu, mushroom, which include vegetables and fruit, these kind of foods are prepared to replace the essential function of animal protein resource. In addition to the level of its protein, these kinds of foods for vegetarian also loaded with other advantages for example natural vitamins, minerals, antioxidants, dietary fiber, omega-3 essential fatty acids, and essential amino acids.

Vegetable proteins

Due to the fact not every fruits and veggies consist of protein nearly as much as meat, those non-meat eaters have to choose very carefully which foods they ought to determine. Various kind of whole grains, dried beans, split-up peas, and dried beans would be the top-ranking they are going to pick out. One cup of soy beans consist of 29 gr of proteins, one cup of fava beans and kidney bean each one have 13 gr and 16 gr of healthy proteins.

The best protein sources available for vegetarians and non-vegetarians

Besides those types of foods above, common grains just like corn, rice, rye, barley, oat, and millet are a number of protein sources which should to think about. Most of soybean products for instance such as soya milk, soya nut snack, tempeh, tofu, soya parmesan cheese, and soya yoghurt, together with nut butter, peanut, almonds, walnut, sunflower seedsseed products, pumpkin seeds, and quinoaancient grains are alsoare undoubtedly greatextraordinary as healthy proteins resource for both vegetarians and non-vegetarians. 

Here are the important points about the actual protein ingredients.

 1. Tofu and tempeh. Soya tofu is really a good supply of protein, every cup of tofu consists of 22 gr of necessary protein. Tempeh is actually a fermented product of soya beans, in comparison with tofu, the following tempeh have much higher proteins. In every single cup of tempeh, it provides 30 gr of protein. Tofu and tempeh are the ideal alternative available for meat in vegan high quality recipes.


2. Ancient grains. This seed products consist of 9 gr of protein for every cup. Consuming quinoa is not only just acquire necessary protein, but moreover each of soluble and insoluble fiber content. It’s also containing more the mineral magnesium, zinc oxide, folic acid b vitamin, plus vitamin B6. Health professionals categorize this quinoa being a food items withsmall glycemic index.

3. Seeds and nuts. In accordance with, in a single oz of sesame seed products consist of 6.5 gr of proteins, 1 ounce of walnuts contain 2.5 gr of proteins, 1 ounce of pistachio nuts and cashew every single one provide 5.8 gr and 4.4 gr of healthy proteins.

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8 essential vitamins for women's health

A healthy diet plan requires foods with higher vitamins and minerals while many of them are needed for the maintenance of women's health. Whatever the age that you have, your weight or activity you are perform each day, it is important toeat foods that contains with vitamins assorted so that you may avoid a number of health problems that may possibly face a woman. Take a look at the vitamins which can be important for your health below :

1. Vitamin A

It provides anti-oxidant and it's particularly required by any woman at no matter functions to Helps keep healthy bones, teeth, soft tissue and many others. Vitamin A cuts down on the chance life-threatening health problems, increases eye-sight, decreases the process of aging and increase the immune system. Vitamin-a discover in carrots, cantaloupe, squash, apricots, tomatoes, watermelon, broccoli, peaches, papaya, peppers, spinach, eggs, liver, milk, fortified cereals and so on.

2. Vitamin B2

It is very important for normal development and growth along with the functioning of metabolic process. It gives you the vitality you might need during the day and improves the immunity process. At the same time, vitamin B2 can the minimizes anxiety, stress levels and and also a physical weakness. A deficiency of vitamin B2  may influence the disease fighting capability, metabolic process and neuronal performance. Vitamin B2  can be found in meat, cheese, yogurt, green vegetables, eggs, whole grain products, soybeans, almonds, walnuts, mushrooms and so.

3. Vitamin B6

Helps produce hormones and fighting depression and heart disease. It is great for improving memory and brain regulate blood sugar levels. Pregnant women who do not suffer from lack of vitamin B6 less morning sickness, to those who have a weakness. A deficiency can lead to anemia. Vitamin B6 is found in cereals, avocados, bananas, meat, fish, oats, nuts, seeds, dried fruit etc.

4. Vitamin B12

Will help body to create hormones, preventing depression and heart problems. It is always good for increasing memory and our brain and last to manage glucose levels. Women that are pregnant who don't have problems with not enough vitamin B6 will  have a smaller amount of morning sickness. An insufficienc can result in anemia. Vitamin B6 may be found in cereal products, avocados, bananas, meat, fish, oats, nuts, seeds, dried fruit etc.

5. Vitamin C

It contributes greatly to the immune system and it's very important for women's health, extremely helpful for wound healing, and minimize the potential risk a number of cancers.Furthermore, it |helps prevent  heart related illnesses and develop the formation of red blood cells. Vitamin C present in citrus fruits, parsley, peppers, kiwi, potatoes, strawberries, tomatoes etc.

6. Vitamin D

It is very important for the assimilation of calcium in bone, decreases the potential for numerous Amyotrophic, rheumatoid arthritis and also certain cancers. Attenuates pre-menstrual syndrome, and will help to maintain visual acuity. An insufficiency of vitamin D will lead to osteoporosis or bone weakening. Available in foods including oily fish, milk, liver, spinach and many more.

7. Vitamin E
It offers anti-aging properties, fight cell damage and slows down the aging process of the body and skin. Vitamin E helps prevent the heart disease, cataracts, increasing memory and helps fight certain cancers. It is essential for hair and ski and for that reason, the igredient applied to the cosmetics. Vitamin E discover in wheat bacteria, almonds, green spinach, corn oil, peanut butter, seed products,etc.

8. Vitamin K

Improves bones, helps blood clotting and reduces the probability of cardiovascular disease. It is recommended for your immune system and givesour  bodies energy. Vitamin K is situated in products that produced wheat grains, fatty acids, soy, green leafy vegetables etc.
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4 Simple tips to avoid knee pain after running

Leg ache immediately after running most often associated with patellofemoral knee pain. In this particular situation, the knee cap moves to far after running. In some cases this knee pain also related to slanting or rotating within the knee cap too. Most of thepains probably won't appear as soon as the running exercise, this situation mainly because the development of the soreness getting more serious after running. The lateral quad muscle tissue are generally connected with this problem and may even tense up after having a run, causing a further lateral pull around the knee cap.

There are lots of easy-to-follow ideas to prevent knee pain right after working. These kind of simple exercise routines help knee joints be well prepared to accomplish its job during the running.
Guidelines to avoid knee pain after running

1. Stretch out the calf muscles before you run. The following stretching out will enable you to eliminate injury at the knee. Make sure you lifting your heels in the direction of your pelvis to power up the hamstring muscle instead of moving yourself forward by pressing off with your feet, which activates the lower legs.

2. In order to avoid runner’s knee, go about doing repeatedly of wall sits. This method will build up muscle in the achilles tendon. Mix the physical exercise with riding a bike will also allow you to prevent runner’s knee.

3. Running downhill will make the pain more serious, in case your legs are bothering you, slowly construct your mountain hill work. Building up the backing muscle strength around the sides of your pelvis will help too. Consider side stepping leg squats using a theraband all around your ankle joints for more resistance to stop these types of supportive muscles directly into high gear which help protect your legs.

4. A variety of stretching out and building up are great combination to protect yourself from leg pain right after running. Warming up your knee when stretching out your lower leg may help focus the lengthening on the soleus. Here’s a standing up soleus stretch out, additionally, you can consider using a seated foot stretch also.

For the purpose of strengthening, start adding some toe scrunches as part of your daily routine. You could possibly appear like the cat pawing the ground while you actually scrunch your own toes and fingers, pulling them back in direction of your heel, however it takesonly a minute to accomplish 55 repetitions and it is definitely worth your time and efforts.
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Nov 6, 2014

Complications of bladder infection

Untreated bladder infection may lead to worsen symptoms and results not just annoyance but chronic disease even life-threatening condition. When you experience the symptoms such as cloudy urine, burning sensation when urinating, persistent and frequent urge to urinate, urine that appears cola or bright pink colored, and strong-smell urine than you might be have urinary tract infection or may be bladder infection in specific. Go to a doctor and find out what happen to your urinary systems for exactly.

Bladder infection can cause by bacterium such as E.coli that inter your bladder through the urethra. This E. coli grows inside the bladder or urethra and causing inflammation. With proper treatment, this infection wouldn’t cause any other problem but in very rare cases, this infection may cause complications such as stated below:

Bladder infection complications

1. Sepsis – This term refers to a bladder infection complication when the bacteria that caused the infection spread into a patient’s bloodstream. Those who get sepsis commonly will experience symptoms such as chills, fever, dizziness, increase heart rate, confusion, breathing difficulties, and rash. Untreated sepsis may lead to a dangerous health condition.

2. Kidney damage – The bacteria in bladder that cause infection can travel up through the urinary tube into the kidney and causing kidney problems, including kidney infection called pyelonephritis, untreated pyelonephritis can cause permanent kidney scaring. Those who experience this kidney problem may experience symptoms such as lower lack pain, high grade-fever, urgent urination, and the presence of blood in the urine.

3. Pregnancy risk – When this infection affects to pregnant women, the complication may increase the risk of getting a low-birth-weigh infant, and also, it can trigger an early labor in pregnant women. To avoid this condition, often health practitioners suggest pregnant women to receive periodically urine testing to check the presence of any infection in their urinary systems. Those pregnant women who not following this regular urine check up, should extra careful, when they experience bladder infection symptom, go to a doctor to get a proper diagnose and early treatment. Filed under Disease and Condition Tagged bladder infection, blood in the urine, dangerous health, kidney damage, kidney infection, sepsis.

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Oct 14, 2014

Pasteurized vs. Raw Milk Yogurts

Yogurt is one of the best foods for introducing healthy bacteria to your gut.  These bacteria can help you experience better digestion, immunity, and overall wellness.  But what's better ' eating yogurt made from pasteurized milk or from raw milk.

First, let's just take a look at the differences between raw and pasteurized milk.  If you shop in a typical grocery store you'll only be able to find pasteurized milk.  This is due to food regulations that require commercial milk to be pasteurized.

Pasteurization is a process that's used to kill of bacteria and improve the safety of the milk as it's transported and stored.  But the pasteurization process not only kills of dangerous bacteria, it also kills the healthy bacteria and denatures the healthy enzymes found in raw milk.

If you're lucky enough to live near an organic farm that can legally sell raw milk, you can purchase milk that hasn't been pasteurized.  Raw milk has been shown to have a higher vitamin and mineral content as well as introducing healthy bacteria to your body.

Many people find that raw milk is much healthier for the body that pasteurized milk which is also known as 'dead milk'.  Unfortunately, this milk can be hard to come by due to legal matters and food safety issues related to poor living conditions for commercial dairy cows.

Now, back to yogurt.  Whether you use raw or pasteurized milk to make yogurt you're still getting much beneficial bacteria and improved health.  But if you can choose between raw milk yogurt and pasteurized milk yogurt, the raw will be more beneficial.

And when it comes to taste, you'll notice that products made with raw milk are much more flavorful than their pasteurized counterparts. 

Some health food stores carry yogurt made from raw milk.  You can also purchase raw milk from a local farmer or farmer's market and make your own yogurt at home.  This process heats the milk, but not high enough to pasteurize it and kill off the good bacteria.

Unfortunately, in some places it's next to impossible to get raw milk sources because of legislation to require pasteurization.  A lot of this comes from misunderstanding the benefits of raw milk and from regulating commercial farms that overcrowd cows and provide unsanitary conditions that can cause milk contamination.

But in your typical organic family farm, dairy cows have plenty of room to pasture and their conditions lead to healthy and nutritious milk.  And if you do have the opportunity to use raw milk for yogurt, you should definitely give it a try.
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Oct 13, 2014

Testosterone and Body Fat

For men it’s important to understand the relationship between testosterone and body fat.  Many men become concerned about low testosterone levels that can cause you to develop man boobs, lower your sexual desire, and cause hair loss.

And when you have excess body fat, you’re more at risk for low testosterone levels.  One reason for that is that fat cells actually produce estrogen – the female hormone.  When you have too many fat cells due to obesity, your estrogen levels rise and your testosterone levels decline.

Problems with low testosterone come from being more than a pound or two overweight.  So if you’re pretty close to your ideal weight this isn’t a problem. But if you have twenty pounds or more to lose, you may find that testosterone suffers.

Losing weight can help you to lose body fat and improve your testosterone levels.  And some of the same things that will help you to lose weight will help you to keep testosterone levels where you want them.

For example, eating foods with monounsaturated fats such as almonds, walnuts, olive oil, avocado, and fish can help you to lose weight but can also raise testosterone levels.  Making sure your diet stays within 30 percent of its calories from fat is also good for building testosterone and keeping weight at healthy levels.

Lifting weights and building muscle can also improve your testosterone levels and help you to boost your metabolism.  You’ll enjoy the weight loss and strength building as well as improved testosterone levels.

Sleep is another key component of men’s health.  Sleep helps your body to maintain hormonal balance and will help you to build testosterone levels.  It also helps your body to keep weight healthy by managing cortisol levels.

Alcohol is another factor when it comes to body fat and testosterone.  Studies show that excessive drinking can cause testosterone levels to plummet.  And drinking too much alcohol can also cause you to gain weight. 

By limiting alcohol you’ll improve your testosterone levels and you can also lose weight.  You shouldn’t drink more than two drinks each day if you’re trying to keep testosterone levels normal and lose weight.

It can be very frustrating to find that your testosterone levels have dropped.  Low testosterone can cause your sex drive to diminish, causing you to have less energy, and cause the development of female secondary sex characteristics such as breast tissue to develop.

In order to have healthy testosterone levels it’s best to keep your body at a healthy weight.  Low testosterone and body fat levels that are high go hand in hand.
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Recipe Cheats: Making Your Favorite Dishes Healthy

Cooking is one of the greatest joys of life, but as you may well know, it can expand your waistline and literally tip the scale less in your favor. If you take a quick look at the ingredients in your favorite recipes, you?d find a list of calorific, fat-laden, sodium-packed food items.
But before the thought of eating bland, unexciting meals depresses you, you should know that healthy is not synonymous with boring. You can eat most of your favorite dishes and still keep yourself in tip-top shape. Substitution is the key.

Here are some healthy substitutes that taste just as great if not better than the original ingredients that you use in cooking:
Applesauce for oil: If the recipe for making your favorite baked goodies calls for shortening, you can use regular flavored applesauce instead. Simply add the same amount of applesauce instead of butter or vegetable oil. If you still want the taste and texture that you get with shortening, you can cut the amount in half and simply substitute applesauce for the other half.

Egg substitute for eggs: Eggs are healthy, but if your blood cholesterol level is high, your doctor may advise you to skip them. However, what would you if you can't do without eggs?  Fortunately, there are several brands of egg substitutes that are cholesterol-free and are low in fat and calories. They taste like the real thing however you use them. You can use them for baking as well as your casseroles and other dishes. You can even make scrambled eggs with them!

Broth for butter: If you want your vegetables or rice to be flavorful without the ridiculous amount of fat that you get from butter, forget butter and use broth instead. You can use chicken, beef, or vegetable broth to add zest to your dishes. You can use bouillon cubes, but see to it that you buy the low-sodium kind.

Lean ground turkey instead of ground beef: Ground beef, even the lean variety, is loaded with fat and draining does very little to get rid of it. Lean ground turkey is as tasty as ground beef and cooks just as easily. Be sure to buy ground turkey breast, which is leaner and has fewer calories than other turkey parts.

Low fat cheese and dairy: If you're going to use cheese and other dairy products for cooking, go for the low-fat variety. Low-fat or fat-free sour cream, cream cheese, yogurt, and ricotta cheese are usually available in local grocery stores. You can hardly tell the difference between low-fat and regular dairy products. However, you must keep in mind that some low fat or fat free cheeses do not melt well and you may not be able to use them for certain dishes.

Eating healthy doesn't have to be hard and healthy meals aren't necessarily dreary. You just need to switch to low fat, low calories and low sodium ingredients when cooking your favorite meals. The tips you have just read will go a long way in helping you stay healthy and trim while enjoying the pleasures of eating.
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Packing Healthy Meals for Work

It's so difficult to eat healthy when you are always pressed of time. You hardly have time to comb your hair let alone cook and pack your lunch in the morning. But there is no reason why you should suffer eating the nasty, fat-laden foods they serve at the cafeteria. Sure you can pack healthy lunch for work. It's just a matter of managing your time wisely and picking dishes that are quick and easy to do. Here are some healthy lunch ideas you can try:

-Slow Cooker Beef Vegetable Soup

Ask any busy mom and she will tell you that the slow cooker is one of the greatest inventions ever! This is a great recipe that has meat, vegetables and everything nice. Put everything in the slow cooker right before you go to bed and it'll be ready when you wake up in the morning. Easy peasy!

For the ingredients you need: 1 pound boneless beef chuck roast cut into cubes, 3 medium carrots, 1 medium-sized potato, 1 onion, 2 1 ounce cans diced tomatoes, 1/2 cup green peas, 1 bay leaf, 1/2 teaspoon salt, 1 teaspoon black pepper and 1 cup water.


1.) Slice the carrots, potatoes and onions into bite size pieces. 2.) Put all the ingredients in a slow cooker and stir to combine 3.) Cover and cook at low for 8 to 10 hours or at high for 4 to 5 hours. 

-Chicken Panini

Ingredients: cooked chicken breast (you can use rotisserie chicken from the supermarket), reduced-sodium black forest ham, reduced-fat Swiss cheese and wheat rolls.


1.) Assemble the cooked chicken, black forest ham and cheese on top of the roll

2.) Close the sandwich and grill it in the Panini press for 2 to 6 minutes or until golden brown.

*You can eat this sandwich with tomato and basil salad.

-Whole Wheat Fettuccine Pasta with Shrimp and Peas

Ingredients: whole wheat fettuccine pasta or any pasta that you like, 1/2 tablespoon olive oil, 1/3 cup shrimp, 1/4 cup chopped tomatoes, 1 teaspoon crushed garlic, 3 tablespoons frozen peas, 1/2 teaspoon of dried herbs (you can use rosemary, thyme or parsley) and grated parmesan cheese.


 1.) cook the pasta according to package directions 2.) pour olive oil into a non stick pan and add the garlic, shrimp, tomatoes and dried herbs. 3.) cook for about 5 minutes while stirring occasionally 4.) add in the peas and cook for 2 more minutes 5.) toss the mixture with the cooked pasta and top it with grated parmesan cheese.

Note: Cook the pasta at night so you can save time in the morning when you prepare your lunch.
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Five Mistakes to Avoid When Choosing and Cooking Vegetables

Whether you hate them or not, vegetables are good for you. They are rich sources of vitamins, minerals, and fiber. Undoubtedly, they are an important part of a healthy diet and you must see to it that you get enough servings each day. However, if you don't know how to choose vegetables and to cook them properly, you won't get all the nutrients that you need from them and you might end up making them unhealthy.

Don't make these mistakes:

1) Buying processed vegetables rather than fresh produce. Canned vegetables don't have as much nutrients as fresh ones because much of the vitamins and minerals have been lost during processing. Besides, most canned vegetables are high in sodium.

Fresh vegetables

On the other hand, if you buy fresh vegetables, you'll get all of the health benefits they have to offer. They taste better, too. You'll also have a wider range of choices and you'll be able to prepare exciting dishes with them. Besides, wouldn't you prefer to eat vegetables that were harvested a few days ago rather than those that have sat in tin cans for months'

2) Not knowing where to buy and what to look for when shopping for vegetables. If you don't know how to tell if a vegetable is still fresh, you'll end up buying rotten ones or those that are about to rot. The fresher the vegetable, the better it tastes and the more nutritious it is. Vegetables at a farmers market or a produce stand are usually fresh, so it is best to buy produce from these places.

3) Overcooking vegetables. Heat destroys much of the nutrients in vegetables. If you want to preserve much of the nutrients in vegetable while cooking them invest in a steamer. Also, vegetables taste better when you steam them than when you boil or bake them. Look for a dual steamer that can also cook rice as well. You can get a free-standing, electric steamer from a store like Wal-Mart or Target for around $30.

4) Adding too much salt and butter. Too much salt isn't healthy. As you may now, a diet high in sodium is associated with hypertension and increases your risk for cardiovascular diseases. Butter is another food item that isn't heart-healthy, especially when the butter is salted. To add flavor to your vegetables, you can use broth instead of butter and add less salt. You'll save on calories and avoid getting too much sodium.

5) Eating the same vegetable again and again. If you do this, then it isn't surprising that you hate vegetables. Vegetables are an interesting food group. There are many flavors, colors, and textures to enjoy. Explore with your taste buds by eating a wide variety of vegetables. Make your meals exciting with seasonal produce. Try a new vegetable every now and again. Besides, every vegetable has its own unique set of nutrients. Eating a wide variety makes it more likely that you get a wider range of nutritional benefits.

To get the most out of vegetables, you must learn how to choose and cook them properly. The mistakes that you just read about can rob you of most of the benefits that you can get from vegetables. It does make a lot of sense to avoid them.
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Making Healthier Choices When Dining Out

Just because you are trying to eat healthy doesn't mean that you can't go to your favorite restaurant anymore for a well-deserved break with your family or friends.

Since it's nearly impossible to know the amount of calories, fats and salt in your food, follow the tips below to ensure that you don't ruin your diet.

Always Go for Good Fats

Don't let the word "fats" scare you away. They all aren't unhealthy. Avocadoes, olive oil, nut butters and nuts contain monounsaturated fats that can help lower bad cholesterol and increase good cholesterol levels.
 If you are going to order a salad, ditch the thousand island and go for a simple dressing like a combination of olive oil, lemon juice and honey.

Polyunsaturated fats found in salmon, trout and mackerel are healthy for you as well. Instead of having a bacon cheeseburger, order grilled salmon with simple salad.

Many restaurants are in tune with the ever changing dietary needs of their customers. They put the heart icon beside the name of the dish so you'll know which ones are heart-friendly (low in cholesterol, sodium and saturated fats)

Choose Your Side Dishes Wisely

Most restaurants allow you to choose your own side dishes. While a baked potato topped with bacon bits, butter and cheese sounds like the perfect side dish with barbecued ribs, it's not the healthiest choice for a side dish. Always opt for healthier side dishes and by healthier we mean vegetables that are not drenched in butter.

There are so many vegetable side dishes that taste delicious such as grilled green beans, garlic dill baby potatoes, orange-glazed carrots, spinach salad with walnuts and roasted beet salad. Ask the waiter to double or triple the normal vegetable servings and just pay the extra.

Stay Away from Anything Fried and Smothered with Cheese

Eating out is synonymous to consuming too much calories, sodium, saturated fats and cholesterol. It's tempting to order a big plate of fried chicken and chili cheese fries when eating out.  Stop and ask yourself if you really want to eat a plate of food that can clog your arteries.

Meat and dairy are the most notorious for having high amounts of saturated fats and so as palm oil, coconut oil and butter. Forget about fish & chips and fried mozzarella sticks; go for grilled chicken tenders or roast beef sandwich in wheat bread instead.
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