Best Summer Workouts Outside of the Gym!

More often than not, I wish I could lose weight without having to go to the gym, and though there's no magical way to do it, there are several activities that can easily act as effective summer workouts, and as you are mostly having fun while doing these, you don't even realize that its a workout! Whether you need to stretch those tired muscles, increase flexibility, or burn calories and seriously lose some weight, there are tonnes of summer workouts to choose from. And with the added benefit of doing these in fresh air, enjoying the summer heat, the trees and the mountains, and the sheer joy of being one with nature, you are more likely to attain better results than burning calories running on your treadmill at the gym!

Jogging/Running
Jogging is an excellent exercise for losing weight, because it consumes calories at a rapid rate. Combined with eating less, this guarantees an efficient weight loss. Plus, there's no special skill required; just get into your running shoes and choose a nice jogging-path along a trail or in a park and you won't even fell like you are exercising! Listening to an iPod would work too, but I find it better to observe birds and trees as I run, especially during my lapse around the lake. Running improves co-ordination between your muscles, and makes your leg-muscles wotk well. It also helps increase hear-rate, exercising the heart and the lungs at the same time. Those who run regularly are less likely to experience bone and muscle loss as they age, and it also helps lower your blood-pressure, as well as maintain elasticity of your arteries. But if you have aches and joint-pains, like knee-problems or weak ankles, make sure to consult a doctor before you start running, so as to prevent injuries. Also, invest in comfortable running shoes, and make sure to choose a proper running track and avoid bumpy, un-even ground to prevent physical damage.

Biking/Cycling
Cycling (img credit) is a great fun summer activity that is especially enjoyable when done with kids. Biking is one of the most effective exercises to shed off those extra calories and exercise your legs, abs, thighs and butt. Even a small amount of cycling would be good enough to boost your metabolism level, thereby helping your weight loss program. It helps to improve the overall balance and coordination, minimizes the risk of coronary heart disease and helps in preventing health problems like strokes, diabetes and cancer. It also keeps your blood pressure under control, as well as build stamina and endurance. If you choose a bike path with elevation, you can be sure to burn some serious calories, and have muscular, well-toned legs! but in the least, its a great way to exercise without a lot of stress, especially if you choose to keep it light.

Rowing/Kayaking
Rowing is a great aerobic exercise for total body workout, as it involves use of many muscles of the arms, legs, abdomen, and torso. Also, it has minimal stress effects on back and body, as opposed to running or cycling. Those who love water sports should definitely try to go rowing or kayaking in a nice lake or a bay. Of course, the more adventurous people seeking a real workout can go into the sea and try rowing against the waves, which will burn a large number of calories in a short amount of time. While Rowing, lean back from your hips while pushing back with your legs and torso. Bend your arms as you pull on the oars until your elbows pass behind your chest and the handles are an inch from your stomach, keeping your back straight the entire time. Kayaking is one of my favorite activities, especially during summer, as most of the camp-sites have lakes or inland bays that offer a great view and a great workout!


Hiking/Trekking
Taking short and scenic hikes in summer may be the best way to enjoy nature and increase fitness at the same time. Research has shown that Hiking or Trekking can stem heart disease, decrease hypertension by dilating blood vessels, decrease cholesterol levels while increasing HDL (the good cholesterol), decrease weight by burning calories, and prevent ageing of the immune system. Hiking also alleviates osteoporosis by improving bone density; If that's not enough reasons to hike, walking at a comfortable pace while taking in fresh air improves and maintains mental health by producing calming brain chemicals called endorphins, which basically act as mild tranquilizers. but more than that, you'll achieve a sense of satisfaction when you hike up to a mountain peak and look down below to see how much you came up, that is, after you've explored the breath-taking views from a mountain-top!

Outdoor Sports
Tennis and Volleyball are the two perfect outdoor sports for summer. Playing Tennis for an hour thrice a week can do wonders to your body, both physically and mentally. It builds flexibility, muscle co-ordination, agility, stamina and acts as a great aerobic and anaerobic activity. Studies have shown that competitive tennis burns more calories than aerobics, inline skating, jogging or cycling. Volleyball works great too, and is definitely more fun; even if you may not burn as many calories as with Tennis, its easier to hook up a net on the beach of in a shaded park and get some physical exercise alongwith loads of fun. Golf is another sports which can act as a nice workout, provided you don't use a golf cart throughout your 18 holes! It also makes the mind more alert and improves eye-sight and judgement.

Swimming/Water Aerobics
Swimming uses almost all of your major muscle groups, and it places a vigorous demand on your heart and lungs. The major advantage of swimming is that its an overall body exercise, and it boosts your metabolism. When your metabolic rate goes up, you burn more calories. And more calories burned means faster weight loss. Swimming is not as effective for weight-loss as running or cycling, because when you are in the pool you don't heat up and sweat as much as you do on land, and your body does not have to work hard to cool you down as much once the exercise session concludes. Also, you feel more hungry after a swim-session than after a gym-session, so you might tend to eat more. So the post-workout effect of swimming is lesser than that of other activities. neverthless, Swimming helps builds endurance, muscle strength and cardio-vascular fitness, without being harsh on your joints; lots of people have found swimming to be a form of meditation too when you just let your body relax and swim with a very low effort.

Its imperative to be conscious about keeping yourself fit, and though nothing can replace a complete workout at the gym, summer is a time when you can choose certain activities that other seasons do not offer, so make the best use of it! Choose physical activities that you enjoy and that are readily accessible. Remember, any kind of exercise gives maximum results when you enjoy doing it. Choosing to spend a few days outside rather than in your gym can be good for your mind, body and spirit, and you'll feel more refreshed and energised. I've done this myself, so I can vouch for it; now its your turn to try and see for yourself!

So whether you yearn to lose weight or just be fit, try the above summer workouts to augment your fitness routine at the gym, and experience the difference!

Related Articles:
What to Eat Before & After a Workout
How to Count Calories for Healthy Weight-Loss
10 Tips to Eat Right & Stay Fit

Triage - Healthcare App for Smartphones!

These days, everyone carries a smartphone with them, irrespective of age and sex. Some carry it just to impress friends, while most of the others actually use it as a mini device. If you are a firm believer of technology, you would know that by introducing Apps in the mobile world, Apple has indeed transported all of us to a new age - as they say, there is an APP for everything, so how can you miss on one of the most important Apps in your life. Managing your health has never been easier, thanks to iTriage, the latest health-care app available on all smartphones, including iPhone and Android devices.

iTriage is a medical reference application for Smartphones, that was created by Healthagen. iTriage is currently available on the iPhone and iPod Touch, Android, and Palm app. The application lets you search and browse hundreds of symptoms, diseases, and procedures and provides useful descriptions of the conditions, treatments, and medical tests, the app also offers support links to your insurer’s advice line.

In addition, iTriage can use the iPhone’s GPS to help you find nearby pharmacies, hospitals, and other treatment centers. In some states it gives ER wait times so you can choose which one to go to!

Managing Healthcare with your Fingertips
iTriage—the first healthcare information software product introduced by Healthagen, LLC is the brainchild of two emergency room physicians. After seeing a growing need for patients to have more actionable healthcare information in their hands, Dr. Peter Hudson and Dr.Wayne Guerra introduced iTriage to give healthcare consumers crucial information in acute care settings. The key information highlights include:

* Information on more than 300 symptoms, 1000 diseases and 350 medical procedure
* A nationwide directory of hospitals, urgent cares, retail clinics, pharmacies and physicians
* Turn-by-turn facility directions from GPS, IP address or zip code locations
* Nurse advice lines
* Detailed quality reports from HealthGrades on hospitals and physicians
* Help negotiating medical bills through an iTriage partnership with one of the most respected claims adjudication organizations
* Emergency Room Wait Times for hospitals in select parts of the country

And these are just a few. Pretty neat, huh! But the best part it is a FREE APP. This leaves no reason for you not to have this app on your phone. If you don't believe me, or would like to test it for yourself, go ahead and search for iTraiage from your Smartphone's app store, download it for free, and start monitoring your health in the best possible way.

Note: This post is sponsored by the Mom Bloggers Club member program.

What is Organic Weight Loss?

Weight Loss will always be a topic of immense interest and discussion, even decades from now, I believe. However, it is interesting to see how this topic has evolved over time! First there was only Exercise, then there were diet plans, then came weight loss supplements, detox diets, and now its going full circle again with Organic Weight Loss Propaganda. What is Organic weight loss? Have you heard about it? I for sure had not known the term until few days ago, when I came across an article discussing this new trend in achieving weight loss.

You'll find tonnes of products in the market that guarantee rapid weight loss, but the masters of the trade know that there's no quick-fix route for this destination. Healthy food choices with well-structured diet meals, ample exercise and overall fitness is essential in achieving this goal. Organic weight loss is a means to achieve this end, as it focuses on nourishing the body with vital supplements found naturally in food.

The truth is, once you follow a proper diet and exercise regime, there are things that can give you that extra boost you need to finally take the weight off once and for all. One such "extra boost" is organic food. These are foods grown without hormones, preservatives, pesticides, or other harmful chemicals. They are designed to grow naturally in the environment and work within the human body in a natural way, replenishing lost fluids and nutrients, increasing metabolism, and thereby helping lose those excess pounds naturally.

For people interested in this new and upcoming diet loss plan, you must visit Kirstie Alley's Organic Liaision, which is a great resource to understand more about this form of weight loss, and also an introduction to Rescue Me, their unique diet plan. Organic Liaison offers the first ever USDA certified organic diet food delivery. They encourage a healthy lifestyle based on eating organic meals and promote eating fruits, vegetables, meat and dairy foods grown without the use of inorganic pesticides, herbicides, fungicides, fertilizers, growth hormones, antibiotics and other harmful chemicals and toxic substances.

In the end, organic weight loss is not much different from the traditional method of eating healthy food, and focusing on small portions with 5 meals a day. It works with the same philosophy, but is just packaged in a new way. Our bodies are not designed to break down the (toxins)chemicals that are a part of non-organic food products, so we end up placing extra stress on our organs, which results in a build up of chemical substances where fat is stored, and in turn to over-weight and obesity. Smart choices lead to a healthier you, as well as a healthier environment. So take some time to research the importance of organic food, and how it can help you achieve a sustainable weight loss. I just wanted to get a word out about this latest alternative in the market, in the end, you are the best judge of your personal situation!

HMO vs PPO - The Eternal Health Insurance Dilemma

For anyone who has stayed even for a year in the US, you know how important it is to have a health Insurance plan for you and your family. Without health insurance, you simply cannot afford to fall sick. Unlike other countries, US economy is backed with these money-minting health insurance plans, so it is imperative and advisable to find out how these plans work, and what options does an individual have while selecting an affordable health insurance plan.


The most basic question that one faces while choosing a Healthcare plan is the dilemma of going HMO vs PPO. Most company-provided insurance brochures will give you the specifics of these 2 plans, the basic differences and coverages. But for those who still do not understand the logistics behind these, here's a brief tutorial about these, including differences.

HMO stands for Health Maintenance Organization and PPO stands for Preferred Provider Organization. They are not health insurance plans per se, but managed care networks initially designed to control health care costs.

HMO (Health Maintenance Organization) Networks
If you have a health insurance plan that is administered by a health maintenance organization, then the doctors and hospitals that accept your plan are all a part of the same tight network of providers. Many times this consists of a central hospital, outpatient surgery and diagnostic centers, specialists affiliated with the hospital, and general practitioners, such as pediatricians and obgyn doctors in satellite offices.

You will have to choose a primary care provider (PCP) that in many ways serves as a gatekeeper for the HMO. It is through your primary care physician that you will be able to get referrals to specialists and having diagnostic tests done. Most non emergency procedures must be pre-approved by the HMO through your primary care doctor in order for the insurance benefit to be paid. In most cases, the service must also be provided by a care provider within the HMO. The only exception to this rule is in time of accidents or emergencies, when you can go to any doctor you like.

PPO (Preferred Provider Organization) Networks
If you have a health insurance plan that is administered by a Preferred Provider Network, then you can choose any provider within or outside of the network. If you choose to use a doctor that is outside of the network, your coverage for that service is reduced so that it will cost you more out of pocket, but the choice is yours.

In most cases, you can choose to have services provided by any provider without referral, (although many specialist will not see you without a referral) but this gives you many more options as you are not locked in to receiving your care through one doctor.

PPO vs HMO: Neck-to-Neck Comparison

Out-of-Pocket Cost & Co-payments
In an HMO you have to receive all medical services from their list of providers within the HMO network. In a PPO you can get services from any health-care provider you choose, but this comes at a price. Hence, HMO has lesser Co-pays and out-of-pocket maximum costs associated with the plan compared to PPO. If you live close enough to an HMMO facility you like and are generally in good health, HMMO might save you some money. But for patients with chronic illnesses, or special ailments that need you to visit specialists more often than not, PPO works out better in the long run.

Primary Care Physicians & Specialists
HMO networks require you to choose a primary care physician (PCP) in order to receive health-care services. You have to get a referral if you need to see a specialist in any field, which means a delay of 2-7 days,at the least. This can backfire if your situation is urgent. But with PPO, you can go to any doctor, anytime. Going within the PPO network will again save you some money.

Medical Records and Insurance Claims
Since HMO networks handle all of their record keeping and billing in house, you do not have to file any claims or request medical record transfers from doctor to doctor. With PPO networks, you will not usually have to file a claim with in-network providers but will have to do so if you use out of network providers in order to get reimbursed for the service after you have paid for it yourself.

Limited Choice for Family Members
One most important caveat with HMO is that all members on the same plan must go to PCP's or specialists that are in the same medical group. You don't need to choose the same doctors as long as they both are a part of the same provider group. Even your child's pediatrician and your wife's ob-gyn have to be affiliated to the same group. Thus, you will really have to research the options in your area, then find whether the doctors you like are within the same group or not, before you can rest in peace:) PPO does not have any such restrictions, making it easier for different family members to go see different providers.

I have tried to be succinct about the comparison, and as to-the-point as possible. I have personally gone through these questions several times, so I know how important it is. You should explore your options before choosing one over the other. But in my opinion, I would say that for healthy individuals, generally without kids in the age group of 20-40, it is safe to go for HMO plans as long as you take care of your health and do not suffer from any chronic pains or ailments. But if you have babies/kids, or anyone in your family suffers from serious conditions that need special attention from time to time, PPO might be a better option. Also, HMO facilities are restricted to larger urban areas, so if you live in suburbs or small towns, make sure you have access to HMO facilities and doctors before enrolling in this plan; PPO might work better for you, given your geographical location.

At the end of the day, you are the best judge of your situation. Hope this article helps clarify some basics about HMO vs PPO battle, and helps you make an informed decision.

Do Purple Tomatoes Prevent Cancer?

My very close friend just went through a phase of breast cancer treatment, and this led me to research some options myself, just so one could prevent yourself from falling victim to the threat of this deadly disease. You must have heard about Purple Tomatoes - a new breed of specially engineered tomatoes that are supposed to be very high in antioxidants, thereby helping to prevent cancer. Since past few days, it has been a topic of extreme research and speculation. Medicine has always tried to find something to fight the war against cancer, and if edible foods like Tomatoes can help prevent it, or at least slow down its harmful effects, I think its worth a serious thought! So what are Purple Tomatoes, and can they really Prevent Cancer? [Image Credit: John Innes Centre]

The Experiments
As quoted in a recent article in WebMD, "Scientists in Europe transferred certain genes of snapdragons to tomatoes, creating a tomato with a dark purple color and loads of antioxidants. The purple color is due to injection of "anthocyanins", which belong to the flavonoid class of antioxidants. Researchers tested the tomatoes on cancer-prone mice; they found that a diet supplemented by purple tomato powder increased the life span of the mice compared to mice eating a standard diet or a diet supplemented with red tomato powder." The results of this study, conducted by Eugenio Butelli of the John Innes Centre in England and colleagues from Germany, Italy, and the Netherlands, were published in Nature Biotechnology.

For the research experiments, there were three groups of mutant mice, all prone to cancer. These mice typically get tumors and die young. The first group ate a standard diet. The second group ate a powder taken from freeze-dried regular, red tomatoes. The third group ate powder from freeze-dried dark purple tomatoes.

The dark purple tomato group lived an average of 182 days, compared to 142 for the standard diet group and 146 days for the red tomato group. The maximum life span of mice who ate the standard diet was 211 days; the maximum life span of mice with the diet supplemented with purple tomato was 260 days.

Why the Difference in Results?
The engineered tomatoes were richer in anthocyanins, which are pigments produced by plants. They are common in grapes, blackberries, blueberries, and other fruits, all rich in antioxidants. As per a recent BBC News article, "Research has suggested that anthocyanins are potent antioxidants and may provide a variety of health benefits - have been shown to help significantly slow the growth of colon cancer cells. They are also thought to offer protection against cardiovascular disease and age-related degenerative diseases, and there is also evidence that the pigments have anti-inflammatory properties, help boost eyesight, and may help stave off obesity and diabetes."

The Doubts
As quoted by Professor Martin at the research center, "This is one of the first examples of metabolic engineering that offers the potential to promote health through diet by reducing the impact of chronic disease." However, these tests have only been conducted on mice, however, it would be wrong to assume the effects seen in mice would necessarily occur in humans too! So the next step would be to try these tests on humans, and see the reactions and effects. And so, doubts prevail whether this can be a sure-shot way to prevent the boon of cancer. "It is too early to say whether anthocyanins obtained through diet could help to reduce the risk of cancer", says Dr Lara Bennett, from the Cancer Research UK.

The Conclusion
From all that I have read via various sources, I can conclude that though the results have been optimistic on mice, same cannot be said for humans. The researchers have clarified that this is merely a "Pilot-Test", "a preliminary study useful to validate the hypothesis of obtaining health benefits from diet supplementation with modified food. Although mice's lifespan has significantly increased once fed on purple tomatoes we still don't know how it works. It is not likely everything can be explained on antioxidants basis alone. Moreover, we have to consider that in this study we have not taken into account any possible toxicity so I shall say we're far from considering a human trial".

But I think this is indeed a first step in the right direction. The technology offers great scope for altering colors of fruits and vegetables, and their content of potentially health-protective compounds by using Genetic Enginnering. It helps to Go Organic most of the times, but if a simple mutation helps accentuate the good contained in natural foods, it is a path that we should definitely explore! As long as we remember that the war against Cancer and Diseases is a long one, and there's miles to go before we achieve something that is safe and effective!

Have you heard about this? What do you think? Do you support it, or are you against it? Please share your thoughts about Purple Tomatoes & Cancer with our readers, as the more information we have, the better decisions we can take!

Related Articles:
Is Red Wine Good for Health?
10 Superfoods for the Vegetarians
Natural Fruit Facials for Healthy Skin

Post-Partum Weight Loss Tips - Part 2

In the last article about how to lose weight after pregnancy, we discussed general things like diet, pre-pregnancy weight gain, breastfeeding and basic exercises at home. In continuation with the idea, here are some more tips that focus on cardio and Strength training, yoga, home workouts, ab exercises, and healthy snacking options to speed up your post-partum recovery and get back in shape. Read on, and you'll be on your way to looking great and feeling good, even with a baby in your arms![Image credit: Babyzone]

Get Your Cardio Workout Right at Home
You don't need to hit the gym to get your Cardio done; climbing the stairs at home, using the steps as a stepper workout, skipping, running in place are all simple workouts that you can substitute to burn calories and get a healthy cardio routine accomplished right at home. You can even jog in place and slowly increase your pace with each passing day. After 6-8 weeks of delivery, once you feel healthy enough, carry your baby and go up-and-down the steps for 3-4 times, repeating this for 3 times a day at regular intervals. This is an excellent way to increase heart-rate, all the while cuddling with your baby!

Exercise your Abs as often as you can
New moms are afraid that they would not be able to lose their belly fat after pregnancy. Though it seems tough, and will surely take some serious effort, be patient, and you will definitely be able to lose most of your belly fat. The most important aspect is to do core training and concentrate on your abs. Try to do at least 3 sets of crunches or ab-situps, making at least 20 in each set. Some basic yoga exercises that exercise your core are also beneficial, and will help get your tummy back into shape.

Don't forget the Strength Training
Lifting Weights is as important as any Cardio exercise, and effective strength-training is the key to lose fat and build muscle. If your workout only includes cardio and no weights, you will end up with a low figure on the weighing scale, but it would be muscle loss instead of fat loss. So try to lift 3-5 pound dumb-bells and do some basic exercises for biceps, triceps, thighs and quadriceps. While you are recovering, DO NOT lift anything heavier than your baby; start with low weights till you get back to normal health, then you can slowly increase the weights, duration, and repetitions of your sessions. For details about what exercises to choose, please refer to my article about strength training for weight-loss

Choose Healthy Snacks for Munch-time
Its important to get proper nutrition and eat sufficient calories while you are recovering postpartum, especially if you are breastfeeding. So when you feel the urge to snack or munch on something, choose healthy alternatives like nuts, cheese cubes, broccoli, carrot sticks, boiled eggs, turkey slices, soup servings, iron-fortified cereals and fresh fruits like bananas or blueberries.

Try Swimming for a Full-Body Workout
Just as Swimming was good for you while you were pregnant, it continues to be the best non-stress exercise for a complete body workout even after giving birth. If you can find some time to leave your baby with someone else, opt for at least 30 minutes of swimming 3-4 times a week. This will not only help increase your metabolism, it provides a relaxing way to work on your abs, arms, legs and toning your overall body, all in one go.

Yoga Can Work Wonders Too
Everyone these days knows about the benefits of yoga, and there would be no second thoughts about how it can help you get back into shape post-partum, just by focusing your energy on toning your entire body and mind. it is easy, can be done right at home, and will not only help you lose fat, but can relive stress too. You can find some great Yoga poses for postpartum weight-loss at Babyzone; if you can afford to join a yoga class at gym, that would be great too as having company is much more motivating than doing it alone.

Be Patient
This is perhaps the most important advice for all new moms. It took nine months to accumulate all that weight, and I'm sure everyone gives in to indulgences while pregnant, resulting into more fat deposits than you'd have imagined. So be patient, be committed, and give yourself and your body some time to recover and then at least a year to get back to your original shape. You will lose almost 10 pounds within the first couple weeks of delivery, and a few more as you spend sleepless nights taking care of your newborn. but it is usually the last 5-10 pounds which need dedication to fitness. believe in yourself, follow the tips discussed here, and you'll be a fit-and-fine mommy in no time!

So, to all new mommies out there, hang in there, enjoy your precious moments with your baby, dedicate at least 30 minutes a day to any form of exercise, and you'll be surprised how much easier and fun it can be to be a parent with a healthy mind and a healthy body!

If you've missed part 1 on this series, follow the link for tips on how to lose weight after pregnancy.

How to lose Weight After Pregnancy - Part 1

As a new mom myself, I know that one of the biggest concerns of women after pregnancy is How To Lose all that excessive weight gained during those nine months! f course, taking care of your newborn still takes a priority, but its always a good idea to realize that the earlier you start exercising and being conscious about staying fit, the better it would be for your post-partum recovery and attaining your pre-pregnancy weight. For some people, it might not be that important to look slim and sexy after being a mom, but nevertheless, it is always in everyone's best interests to maintain a healthy and fit body, so that you can enjoy motherhood even more, and stand up to its numerous challenges. I am not an expert, yet I am already well below my pre-pregnancy weight, and so when some other women asked me how I achieved this weight loss so fast, I thought I'd share some of my workout secrets with you, so you can lose weight and stay fit too, whether pegnant or not!

Keep a Weight Check even while Pregnant
Though being pregnant is one of the most lovely times in a woman's life, and one should indulge in as much of luxury as possible, its a good idea to stay healthy and keep a tab on your weight gain, especially during the first trimester. Women tend to think that pregnancy gives them as eat-all-you-want license, which mostly tends to accumulate a few extra pounds right at the beginning, and these are hard to melt away after you have your baby. So while I recommend indulging in an icecream or a delicious dessert once a week, don't make it a habit during those nine months. Remember, you only need 300 more calories per day while you are pregnant, so get those calories from healthy food options like whole grains, fiber, proteins and cereals.

Try to Breastfeed if Possible
Though choosing to breastfeed is a matter of personal choice, we all know the benefits of this act. Besides providing the best nutrition for your baby, it also burns about 300 or more calories per day, and maintains a healthy metabolism. Besides this, it provides excellent way to bond with your baby, and it also gives you some time to stretch your legs, feed your baby and play with her all at the same time!

Get more Dairy in your Diet
Recent studies have shown that calcium-rich dairy products rev up the body's fat-burning ability and increase metabolism, while maintaining your lean muscle mass. Michael B. Zemel, PhD, a professor at the University of Tennessee, director of its Nutrition Institute, and author of The Calcium Key (John Wiley & Sons), has discovered that calcium-rich diets, when combined with some form of calorie-restriction and exercise, can actually accelerate weight loss. In one of Zemel's studies, low-fat yogurt eaters tripled fat loss in the stomach area -- the body part new moms are desperate to reclaim [source].

Interact with Your Kids and other New Moms
The fist advice doctors give new moms is to take their newborns out for long walks in their strollers! And yes, as good as it is for the tinytots, it is the beginning of a healthy exercise routine for the moms while they take time to recover from their delivery. It can get tiresome to tend to your child the whole time, especially in the first few weeks, and everyone can do with some time off. but if you do not have helpers or family, just try meeting some other new moms, arrange play-dates, and start going out to parks or walks with your newly found friends, kick-starting your fitness and weight-loss regimen.

Space Out your Meals & Drink Lots of Water
You do need to eat healthy and filling meals for healthy recovery. However, try to cut your portions into 6 meals a day, and never ever skip your breakfast. Keep whole grains, vegetables, fruits, wheat, low-carb foods and fluids as a major part of your diet. For fluids, nothing comes close to water; drink at least 8 glasses of water a day, and stay away from Sodas, caffiene and sugar-laden fruit juices. If you consume more than 700 calories at one meal, you can get gassy, and it can actually slow your metabolism too.

To continue this article, follow this link for post-partum weight loss tips.

Exploring the Health Benefits of Turmeric

"Turmeric", the yellow colored spice called Haldi, which leaves a stain hard to get rid of, is a well-known name is many Indian households. For more than 5,000 years, turmeric has been an important part of Eastern cultural traditions, including traditional Chinese medicine and Ayurveda. Valued for its medicinal properties and warm, peppery flavor, this yellow-orange spice has more recently earned a name for itself in Western medicine as well. Turmeric comes from the root of the Curcuma longa plant, which is native to Indonesia and southern India, and is widely used as an ingredient in curry dishes and yellow mustard. But today, backed by a lot of research and undisputed proof, Turmeric has emerged as one of most powerful natural herbal medicine.

Turmeric has a broad spectrum of actions, mild but certain effects, and is beneficial for long term and daily usage. Though it is a common spice, few people, including herbalists know of its great value and are using it to the extent possible. A good friend shared this amazing article with me about the beneficial properties of Turmeric, so I thought I'd share it with my readers as well.

Strengthens and improves digestion

* Reduces gas and bloating
* Assists in the digestion of protein and with rice and bean dishes
* Improves your body's ability to digest fats
* Promotes proper metabolism, correcting both excesses and deficiencies
* Maintains and improves intestinal flora
* Improves elimination of wastes and toxins

Supports healthy liver function and detoxification

* Turmeric helps increase bile flow making it a liver cleanser that can rejuvenate your liver cells and recharge their capability to break down toxins
* Helps to prevent alcohol and other toxins from being converted into compounds that may be harmful to your liver
* Supports formation of healthy tissue

Purifies your blood
* Stimulates formation of new blood tissue
* Helps to reduce irritation to tissues characterized by pain, redness, swelling and heat
* Contains curcuminoids that fight cancer, arthritis, and Alzheimer’s, and counteract the damaging effects of free radicals in your body

Helps Alleviate Illnesses
* Relieve arthritis pain and stiffness, anti-inflammatory agent
* Anti-carcinogenic properties helps to prevent a large of number of cancers in animal studies.
* Laboratory data indicates that curcumin can inhibit tumor initiation, promotion, invasion, angiogenesis and metastasis.
* Supports treatment of Alzheimer’s disease

Active Anti-Inflammatory Properties
Turmeric is known for its potent anti-inflammatory properties, which come from curcumin -- the pigment that gives turmeric its yellow-orange color, and which is thought to be responsible for many of its medicinal effects.

Cancer-Fighting Properties
* Inhibit the proliferation of tumor cells
* Inhibit the transformation of cells from normal to tumor
* Help your body destroy mutated cancer cells so they cannot spread throughout your body
* Decrease inflammation
* Enhance liver function
* Inhibit the synthesis of a protein thought to be instrumental in tumor formation
* Prevent the development of additional blood supply necessary for cancer cell growth

In addition to the above, evidence suggests that Turmeric is also beneficial to fight against some of the following ailments:
* Cystic fibrosis
* Type 2 diabetes
* Crohn’s disease
* Psoriasis
* Rheumatoid arthritis
* Cataracts
* Gallstones
* Muscle regeneration
* Inflammatory bowel disease

There you go, with so many useful properties, and abilities to fight against so many serious ailments, there should be no doubt in anyone's mind that Turmeric is indeed a great herb to include in your daily diet. I hope this post helps you make this change to your diet, a happy and beneficial transition.

Content Credit: This post has been adapted with permission from the original article written by Dr. Mercola as part of his Ayurvedic Research, in an attempt to spread awareness about Turmeric as a medicinal herb.

3 Rules for Simple Healthy Cooking

Many people are trying to live healthier lives. They’re doing all the right things by making good food choices and getting in regular exercise. Making these conscientious decisions and sticking with them is the first and most important step. Not only is making the right food choices a big part of it, but also learning to cook in a more healthy manner is vital to your success as well. If you are not a big cook or have never really cooked in a concertedly healthy manner, it can be a true learning experience. With a few modifications and tips though, you can be cooking healthy in no time.

Cook with the Right Basis

While some may be inclined to cook in butter or even margarine, this not only offers no nutritional benefits but also packs on the pounds. Healthy cooking means learning to use the right foundation and this is undoubtedly olive oil. Though there many types of cooking oils out there, olive oil is the one that stands out from the crowd with the nutritional benefits it contains. Olive oil is a “good fat” which means it can contribute to a better picture of health by lowering elevated cholesterol and blood pressure levels. Starting with olive oil as a basis is an excellent start to cooking healthy.

Get Creative with the Right Ingredients

You can come up with some real masterpieces in the kitchen by using some colorful and fun ingredients. Learn to embrace vegetables that you’ve never used before, make it a priority to try something new every week. Adding in splashes of colorful peppers, beans, and other vegetables can make eating enjoyable and your dishes look quite appetizing. This will help you to gain confidence in the kitchen and learn to build up your healthy recipe portfolio each and every week.

Use Low Fat Substitutes for Old Favorites

If you are a lover of tacos but feel like you don’t know how to cook a healthier version, go for turkey tacos. Lower in fat but loaded with taste, you can enjoy some of your favorites such as this with this simple modification. If spaghetti and meatballs are a must in your kitchen but you aren’t sure how to make a healthier version, go for whole wheat pasta, a homemade tomato sauce, and turkey meatballs. You can make up your own version of this favorite using healthier substitutes for the main ingredients. The key to healthier eating is to get creative and have fun with the right ingredients.

It's not really hard to change your cooking ways to healthier ones. With just minor changes such as those discussed here, you can easily be eating healthier while still maintaining great taste.

This is a guest post presented by Mary Ward, who writes about various health care career topics, including how to choose among surgical technician courses.

If you have something interesting to contribute about food, health, cooking or entertaining, you are welcome to write a guest post or article on Fun and Food; please use the Contact form to submit your ideas, and we'll be glad to publish it!

What to Eat Before & After a Workout

We all know the importance of exercise, but I've often faced the question about What to eat before and after a workout, and how much time should I give after a meal before I hit the gym? Is this important? Yes, indeed, as this can very well be responsible for how effective your workout is! Diet and Exercise go hand-in-hand, and while you may know that you should space your meals 5 times a day, its imperative to know how much and what to eat before hitting the gym so that you can reap the maximum benefits from your workout. Exercising on a full stomach will make you sluggish, while not eating will not give you enough strength to complete your workout. Same goes for after the workout. So what food should you actually choose as your pre-workout and post-workout meal?

The foods you eat before you exercise and the timing of your meals or snacks really matters a lot. If you eat a large meal just before you exercise, you may experience nausea, feel sluggish or end up with muscle cramps. This happens because your body needs energy to digest the foods you eat so blood flow increases to your digestive system, leaving less energy-providing blood for muscles. Exercising on an empty stomach isn't good either. Skipping meals before exercising can cause low blood sugar, which can make you to feel weak and light-headed. You also need some energy in the form of the right types of food to properly fuel your work out. Eating a light meal before exercise may actually increase your fat-burning potential.

Eating Before Exercise
If you eat a large, protein, fiber and fat filled meal, wait about four hours to exercise.If you eat a light meal, you only have to wait about two hours to work out. Your body prefers to use carbohydrates as fuel, so your pre-workout meal should include plenty of carbohydrates from bread, pasta, fruits and vegetables and energy bars. You can even choose low-fat yogurt or some granola or cereal if you have at least 3 hours before your session. You don't need to avoid protein and fat, however they are not recommended if you will be exercising in an hour or two. If your timing is off and you feel hungry when it is time to exercise, pick a small snack like a piece of fruit, a sports beverage or some natural fruit juice. I prefer to drink a glass of V8 fruit or tomato juice an hour before I'm ready to go to the gym. Meats, doughnuts, fries, potato chips, cookies and candy bars should definitely be avoided in a pre-exercise meal. Also avoid high-fiber foods like beans and lentils, bran cereals and fruit, as they can cause gas or cramping.

If you prefer morning workouts, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event, or opt for a liquid meal as its much easier to digest. If you work out in the evenings, choose a time before dinner, so you have at least 2-3 hours after the workout to eat your dinner. If possible, keep your dinners light and choose a heavier lunch.

Eating After Exercise
Eating after exercise is important as well to restore glycogen. Your muscles need the raw materials to recuperate after your work out. The first nutritional priority after exercise is to replace any fluid lost during exercise, so replenish yourself with water or juice as soon as you are done. The post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. Research has shown that eating 100-200 grams of carbohydrate within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. However, combining protein with carbohydrate in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen. Proteins also provide the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise (or strength-training), and can increase the absorption of water from the intestines and improve muscle hydration.

The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that has a negative impact bas it slows rehydration and glycogen replenishment. A light meal or snack within 2 hours after exercise is perfect. A Balance bar or a lean turkey sandwich on whole grain bread would make a nice after-workout snack. YOu can also choose an egg, or a simple salad or fruit drink. Remember to be within your calorie count for the day though, and choose something light, especially if you are still going to have dinner later.

Do Not Forget the Water
Hydration is as important for your health as food, and when you exercise, your body undergoes a depletion of water when you sweat. Drink a glass of water an hour or so before your workout and again after your workout. You can also sip water throughout your workout if you'd like, which keeps you hydrated, and also helps burn more calories.

Choose What's Best for You
Generally, the average woman needs 200 calories of food and 20 ounces of water 1 hour prior to her workout. Men with higher calorie needs may need 300 calories and 30ounces of water. However, every body has a different need, and though generalisations give you an idea, you are the only one who knows your body. Some people, like my husband, can never exercise on an empty stomach, but I have a friend who feels like she'll throw up if she eats anything before a workout! So its best to consult a registered dietitian who can chart out a meal plan based on your individual needs. Try different options and see what works best for you. Be careful not to eat too much or too little at one time, and remember to space out your meals during the day. Also, if you have special conditions like diabetes or low or high blood pressure, you should not follow any advice without consulting a physician.

There is no joy compared to seeing yourself burn more fat and lose a few inches! I'm sure everyone works hard enough to achieve their fitness goals, and with just a little more care in choosing what you eat can help a lot in conquering your goals. So use the suggestions above as guidelines to decide on what to eat before and after exercise, and find out what works out best for you.

Note: The author is not a licensed nutritionist or trainer. Please restrict use of this article as a guideline only, and consult a physician for individual needs.

Related Articles:
Counting Calories for Healthy Weight Loss
Combine Cardio and Strength-Training in your Workout
10 Simple Eating Habits for Weight Management

How to Prevent Food Poisoning?

Last week, we had a rough time with quite a few of our family members trying to fight a dose of what doctors could only call "Food Poisoning"; with 3 out of 7 of us falling sick with severe stomach aches, diarrhea, nausea and vomiting, it was hard to single out the food that could have caused this. One of our cousins even had to be hospitalized while the other 2 rattled on with the pain and medication at home. Unfortunately, cases like these have been significantly on the rise all over US in the past few months, so it becomes imperative to monitor what you eat, even if you cook your own meals at home, as we did, and take extreme caution and care in making sure you follow a few simple guidelines to keep those virus and bacteria at bay!

Food Poisoning is a very common problem that people are facing these days, and though most mild cases can be cured naturally within 2-3 days, this is not something that can be ignored. In fact, not taking proper care can lead to really dangerous consequences or complications. More than 250 different diseases can cause food poisoning, and a recent News feature showed that 1 out of every 3 people in the US are becoming victims to Salmonella poisoning. Here's a great writeup and explanation about the different types of virus & Bacteria that cause Food Posioning, and here's a specific one about Salmonella Poisoning.

A Few Symptoms To Look For
* An upset stomach or nausea
* Feeling bloated and heavy
* Painful stomach cramps
* Pain in any part of abdomen in varying degree
* Having diarrhoea and/or fever

Listed above are just a few symptoms that hint that you might be suffering from food poisoning. Ask your friends or family who's eaten similar meals like you in the past few days if they are having similar symptoms; if not, it could be something else altogether.

Sometimes feeling sick from food poisoning shows up within hours of eating the bad food. At other times, it may take upto several days to kick in. With mild cases of food poisoning, you will not feel sick for very long and will soon be feeling fine again. If you throw up, your body has most likely eliminated the "bad food", but if the above symptoms do not wear off in a couple days, consult your doctor immediately. Its better to be safe than sorry. And keep yourself hydrated by drinking loads of water, juices, preferably lemonade, and avoid heavy, starchy or acidic food.

Here are some tips one can follow to prevent Food Poisoning, or at least mitigate its effects.

1. Wash fruits and vegetables thoroughly before eating or cooking with them. Steamed, Baked or cooked food is always better in terms of preventing spread of bacteria than raw food, especially for some vegetables.

2. When shopping for perishable foods, avoid packaging that is torn, or looks really old. Wilted leafy greens and fruits with saggy skin, or browned bananas have probably been lying there for a long time, and its good to pass on them.

3. Look at your food to see any visual signs of staleness, and smell it too. If something looks or smells different from normal, check with another person before eating or drinking it. When in doubt, its better to throw it away than get infected!

3. Leftovers should be preserved carefully in air-tight containers or wrapped in bags, and should be stored in refrigerators. Also, its always a good idea to re-heat your food, especially leftovers as heat will destroy major bacteria.

4. Never use stuff after the Expiration date - those dates have been printed for a good cause; don't give in to the urge of saving a few bucks by consuming expired food as it could cost you your health.

5. Avoid raw food like uncooked sprouts, poultry or eggs. Thoroughly wash all your salad greens too before using them as spinach and similar leafy vegetables can contain contaminants.

6. Use different utensils (knives, cutting board, vessels, etc) for meats and produce, or wash them thoroughly between use.

7. Try cooking at home as much as possible, and avoid any restaurants and eateries that you may think do not follow the cleaning guidelines correctly. In fact, report such places so some action can be taken against them. Insist on eating hot/warm food even at restaurants, to minimize chances of infection.

These are just a few tips to help you make sure you are doing your best in preventing food poisoning. WebMD has a good read on Myths About Food Poisoning, in case you are interested in some additional tips. Remember, Health is Wealth, and though this may not seem like a disease or ailment you'd be too worried about, let me tell you that it can get really ugly when someone in your family bundles up with acute pain, fever and keeps throwing up every now and then. So do your best to prevent the spread of food-borne diseases, and keep yourself and your family healthy.

As we try to focus on a healthy lifestyle, I would also like to bring to your attention the importance of eating fresh food vs packaged or pre-cooked food. Recently, I came across Phytolife, a great online resource for healthy lifestyle and cooking-related information, which I'd recommend you check out. There are so many minor changes that one can make to keep yourself healthy; let's take a moment to sit back, reflect and realign the way we feed our bodies, so we can prevent unhealthy scenarios way before they can translate into something horrific!

Whey Protein & Its Role in your Diet

Being a vegetarian since birth, a lot of people ask me how I fulfill the need of proteins in my diet. Do I use protein powders? Well, as most other vegetarians, getting enough protein into our system just by means of diet can be a bit of a challenge, especially if you are trying to gain or lose weight and are on a special fitness regime. I have used protein shakes while following diets, so I'm going to try to address a few basic points about protein isolates, especially whey protein, and what role they play in your daily life.

Protein Powders have long been associated with Bodybuilding, as they are primarily used by those who like to build muscles and beef up their bodies through heavy weight-lifting and exercise. However, protein powder is not just for bodybuilders or those hoping to bulk up and become macho!

A human body needs daily protein because that is what muscles and tissues are built from, and there is no place where the body can store extra protein. The need for adequate protein in the human body is second only to the need for water. Research has proved that ingesting protein powder every day can boost your immune system, speed up recovery of wounds after surgery or injury, and promote healthy skin, all this by increasing muscle strength and development.

Types of Protein Powders
Protein powders are made from four basic sources - Whey (from milk), Egg, Soy and Rice(vegetable protein). Just like any other supplements available in the powder form, Protein powders can contain one or more of the above protein forms processed into the powdered form, so its easy to mix and incorporate into your food. Adding them to water or milk and ingesting it as a protein Shake is one of the most preferred choices!

Importance of Whey Protein
Out of all of these protein supplements, whey protein has the highest biological value as it gives you more usable gram of amino acids than the other forms. It is recommended to consume between 1 and 1.5 grams of quality protein per pound of body weight each day. Just make sure you divide your total protein consumption into 4-5 meals per day, which ensures create an anabolic effect, that build more muscle and burns more fat.

Lots of people consider using Whey Protein Isolates to compensate for the protein deficiency in their diet. Whey Isolate contains around 90 - 96% protein; this process has more of the lactose and fat content removed from the powder, so you get a higher quality protein. Talk to a nutritionist to compare the different types of Whey protein forms, like Isolates vs Concentrates, or a blend of both. Athletes and bodybuilders need a higher level of protein for faster muscle build-up and hence their needs would be different than an average person. Your trainer or nutritionist can guide you through the process and help you choose what's right for you.

For beginners, here is an excellent writeup on understanding Whey Protein. As a part of my diet and exercise plan, I've used Whey Isolates in the form of protein shakes as there's no way I could get the recommended daily intake by means of cereals, pulses and vegetables. And personally, I would recommend the Optimum brand protein powders for quality. However, if you are just an average individual with no special fitness plan, you can easily get your protein from natural sources like fish and seafood, dairy products like milk, cheese and yogurt, beans, lentils, soy, eggs, lean red meat, etc. However, make sure you do not go overboard than your required protein intake, as excess of anything is poison!

I hope this simple writeup helps you understand the importance of Protein in your diet, understand the different forms of proteins available, especially Whey (vegetarian protein), discuss your options with a nutritionist and choose the one that's right for you. There's no reason to sacrifice your health, even during the holiday season!

Related Articles
What is Trans Fat & How to Avoid It?
Do Purple Tomatoes Prevent Cancer
How to Break a Weight Loss Plateau?

Low-Sodium Diet Benefits

Human blood contains about 0.9% salt (sodium chloride), and this salt ratio is important for a healthy metabolism, and to maintain the electrolyte balance inside and outside of cells. This appears to be a very insignificant amount, and yet, for those who've experience blood-pressure problems, obesity and several other hypertension-related issues, we know this isn't something to be ignored! Especially as the trend changes towards eating more junk-food rather than balanced home-cooked meals, it becomes even more compelling to watch your sea salt intake, and make sure your salt-to-water ratio is maintained correctly. There are a lot of benefits of switching to a low-sodium diet. Its safe, and will prevent most health problems, and best of all, it's not too hard to follow!

Salt can make your blood vessels and body tissues swell and fill with fluid. This puts an extra strain on your heart and can increase blood pressure, causing Hypertension.

We've all known for some time that people with hypertension can lower their blood pressure by reducing the sodium in their diets. What we didn't know was whether, by consuming less salt sea(sodium chloride, the main form of sodium in the diet), these folks would also lower their risk of heart attacks. Well, recent studies have shown that this is indeed true in most cases, as can be said by the experiments conducted by John Hopkins University, in which candidates having pre-hypertension (diastolic pressure between 80 and 89 mm Hg and a systolic pressure less than 140 mm Hg) were subjected to a low-sodium diet; the results showed that these people faced 30 percent less chance of heart attacks and strokes, angioplasty, and coronary artery bypass later in their lives - similar results have also been published by the British Medical Journal.

However, it is important to know that the results did not prove whether sodium restriction will either lower blood pressure or decrease the number of heart attacks and strokes in people who have neither hypertension nor prehypertension.

Yet, as a writer for a health blog, I believe that Prevention is always better than Cure - you don't have to drastically reduce your salt intake if you do not suffer from Hypertension. But being an Indian, I know its very easy to slip some extra salt into your diet without realizing it. A serving of Ketchup, some salt on your fries, a pinch of salt in your cake where you don't need it all, or regular intake of soy-sauce based food are just a few ways that you can get more sodium into your system than required!

My grandmother has Hypertension, and though her doctor has banned all salt from her diet, at 76, its hard for her to exercise control unless forced to! My mom has started showing signs of high blood pressure too, and seeing her have to pop a pill a day, I'm more inclined to restrict my sodium/salt intake rather than face medication prescribed for life!

Even if you are not a big health fellow, its a matter of educating yourself and your loved ones, and taking things in control. A little less salt will never make your food un-tasty, but a little more than required that goes into your system can create troubles for life.

A low sodium diet(less than 1500 mg per day) is certainly recommended if your blood pressure is higher than normal, 120/80 millimeters of mercury (mm Hg); For others, moderate sodium restriction(2300 mg per day) is beneficial, erring towards eating lower rather than more. Here is a great list of low-sodium foods if you are looking for alternatives. A few simple changes in life will go a long way in preventing Hypertension and other Heart-related diseases. Talk to your doctor about this and take the first step towards a healthier you!

Note: The author is not a licensed nutritionist or doctor. Please take this article as a reference read only, and not as a medical advice.

What is Trans Fat ?

Since past couple of years, Trans-Fat has picked up a lot of attention, and more and more people are trying to include "No-Trans-Fat" foods in their diets. But do we know What Trans Fat really is? And why is it unhealthy? A better understanding of what they are, how they react inside our body, and why should they be avoided is not only a good study on health education, but it will also help you identify trans-fat-containing foods easily, and thereby help you avoid those specific foods! I'm no expert in Nutrition, but I'd like to share what I have learned so far, as that may help you fight the evil called Trans-Fat, something that has become the primary reason for Obesity in many countries around the world! [Image courtesy of Putnam County, NY]

This article is largely based on the information I collected from the University of Maryland's Medical Center, and has been adapted to portray my thoughts on this topic. For further reading, I would recommend a great article on WebMD about understanding Trans Fat and ways to avoid it.

What is Trans-Fat?
I have to admit I never payed quite a lot of attention to understanding this myself, until I saw all the latest supermarket foods being labeled as "Contains No Trans-Fat". The U.S. FDA made it mandatory for companies to include the Trans-fat content on all food labels, and in fact, restaurants in New York city will be required to eliminate the artificial trans fats from all of their foods by July 2008. Intrigued to know what it really was, I set upon to find its composition.

"Trans fats can be natural or artificial. Small amounts of trans fat occur naturally in beef, lamb and full-fat dairy products. But when you add hydrogen to liquid vegetable oil and then add pressure, the result is a stiffer fat, called Trans Fat, also known as "hydrogenated fat"."

How Is It Different from Regular Fat?
We all know about the Good Fats & the Bad Fats. Saturated fats, like those found in butter, cheese, white processed foods, or meat, are bad for our body. They raise the cholesterol levels, clog the arteries that pump blood into our body, and make us more prone to heart diseases. However, our body also contains some good mono-saturated fats, which can help increase the amount of Good Cholesterol, or high-Density Lipids(HDL), which helps keep the system in control, and prevents untimely clogging of arteries.

Trans Fat, on the other hand, is a saturated fat that not only raises the Bad Cholesterol levels (LDL), but it is artificially hydrogenated and altered so that it also causes reduction in the level of Good Cholesterol (HDL), which helps protect our bodies against heart disease. So its like a Double Whammy - it kills the good, and raises the bad, which will undoubtedly raise the risk of having a Heart Disease or on of the millions of other problems related to High Cholesterol.

Foods to Avoid
You should avoid, or at least limit the intake of any and every food product that contains Saturated Fats - whether its Trans-fat or not! And do NOT get fooled by food labels that say "Zero Trans Fat"; It is not required by law to list any nutrients that are present in a quantity less than 0.5 gram per standard serving. So even if your bread is Zero-Trans-Fat, each slice may have 0.5 grams of fat, which means a LOT of trans-fat when you consider the entire loaf of bread!

Trans fats are generally added to packaged foods to increase their "shelf-life"; they are not good for the body, and totally unnecessary for any other value. Arnold Schwarzenegger signed a bill earlier this year to phase out the use of trans fats in California - linked to heart disease, diabetes and obesity, trans fats in foods will no longer be allowed on restaurant menus by 2010, and all retail baked goods in 2011. However, Packaged foods are still exempt from this law! So next time, try baking your own cookies and pastries at home rather than buying them from the stores - they are still high in fats, but not trans-fats!

The Best Advice
The age-old-message to avoid high-calorie, high-fat foods is still the best advice you can give to yourself. Cook at home more often, and when you have to eat out, try to pick a place where you'll get fresh food rather than pre-packaged stuff. Its ok to indulge, but keep a tab on your portion-size, and if you are worried about feeding your kids, try this list of Healthy Kid-friendly Snacks to beat hunger and obesity, both at the same time!

Related Articles:
Foods that Help Lower Your Cholesterol
Are Nutrition Supplements Necessary or Safe?
10 Simple Habits for Healthy Eating

The Art of Making Swiss Chocolates

There's a reason why people love Swiss Chocolates - because they are absolutely superb, have great innovative flavors, and literally melt in your mouth! The high content of superb cocoa butter, which gives the chocolate its smooth, creamy texture and the high standards of manufacturing make them an attractive indulgence around the world. Made with fresh milk that is produced by healthy and Swiss Cows (more happy than those that come from California!), here's what we learned on our recent Europe trip about what makes Swiss Chocolates the best in the world!

Swiss chocolates are world renowned for their high quality, mainly for the fact that, besides using only the best ingredients for making chocolate, it is the milk which makes all the difference! It is procured from Swiss cows that are raised on an organic diet of fresh meadow grass and remain healthy and happy in the evergreen Swiss countryside.

The Making of Chocolate
The art of chocolate making involves manipulating the crystal structure of the cocoa, fat, and sugar to provide a smooth melt-in-the-mouth feeling. Here's what we found about the chocolate-making process, and I thought it'd be interesting to share this with you all.

1. Refining
The first step is Refining, where fat, cocoa, and sugar are milled to a very fine particle size.

2. Conching
The mixture is then subjected to a process called conching, which is the most critical step in chocolate-making. Conching involves kneading the chocolate mixture with additional cocoa butter for 24 to 96 hours at over 150 deg F to give it its final smoothness and creaminess and remove any residual moisture.

3. Tempering
The final step in the manufacture of chocolate is tempering. As liquid chocolate cools and solidifies, the cocoa butter forms crystals. To temper chocolate, it is heated and cooled under controlled conditions so that a fine, even-grained texture is developed. Typically, chocolate at this stage is not heated above 115 deg F. Lecithin, a natural emulsifier derived from soybeans, is added to chocolate at this stage to prevent Blooming (the process of a white haze forming over chocolate when it is cooled)

Challenges in Chocolate Making
One of the challenges in chocolate-making is that water interferes with the crystallization of the cocoa butter, which can then make the chocolate hard and brittle. So, in 1875 a Swiss manufacturer named Daniel Peters discovered the key to a successful milk chocolate process. Instead of using milk, which is almost 80-90% water, he used milk powder instead! By doing this, he was able to produce a coarse, dry milk chocolate bar. By 1897, however, Mr. Peters had perfected a process using condensed milk to produce an intermediate product called milk crumb. Milk crumb is produced by cooking chocolate liquor with sweetened condensed milk, dry ing this mixture into a powder, and subsequently blending it with cocoa butter to produce chocolate.

What is special about Swiss Chocolates is their quality. They are hard and well-formed with clean edges. The smell of a fine chocolate is full and rounded, but never obtrusive. Good chocolate melts like butter, does not stick to the roof of the mouth or feel gritty, and hardly leaves any aftertaste. The best part about these chocolates is the variety of flavors they come in. From Ameretto and Orange to Almonds and some really exotic flavored liqueuers, the Swiss have some really unique chocolates that you couldn't find anywhere else.

We enjoyed every bit of our chocolate-tasting venture and it was a privilege seeing how its made. So, the secret of Good Chocolates are Happy Cows, and Happy Cows come from Switzerland!

Flavor Sprays - Great Taste & Zero Calories!

Those who haven't heard of and tried the Flavor Sprays from the award-winning chef David Burkes, you are seriously missing something! When I first read about them, I was intrigued and attracted at the same time - it's such a great idea to use Flavor Sprays which can enhance flavor of anything you eat, without adding tonnes of extra calories that generally go hand-in-hand with indulgent recipes! It is no wonder then, that people have caught up to the Flavor Spray Diet - you can actually eat the healthy food you need, without missing on the great flavor factor! These sprays are safe and contain absolutely no fat, no carbs, calories or cholesterol! They work with any and every type of food - so what are you waiting for? Spray some flavor into your nutritious food, and you can pamper your craving, without gaining any extra pounds or disturbing your diet plan!

David Burke, a renowned chef, restaurateur and cookbook author has introduced a line of zero-calorie Flavor Sprays to enable people to put more flavor into diet food like steamed vegetables, boiled eggs, or plain fruits and turn them into tasty concoctions. These are especially formulated for those who are on a low-calorie diet, so they can still cater to their cravings by trying to assugae them using these calorie-free, fat free, carb-free Flavor Sprays.

Flavor Sprays come in 35 flavors, and range from sweet and savory, both naturally-flavored and a combination of natural and artificial. Anybody on any diet or food plan can use the sprays. Though it was introduced a some time ago, it is only recently that the craze has increased. I watched an episode about these on Food Network, and decided to try a couple flavor bottles myself.

The basic idea of using Flavor Sprays is not to substitute actual fresh ingredients, but only to use it as a zer-calorie flavor enhancer on drab or plain foods. Instead of actual cheese, use Parmesan Spray, instead of Chocolate Sauce, spray 2-3 squirts of Chocolate Truffle flavor and your milk might taste better than before! With innovative flavors to choose from like Bacon, Bleu Cheese, Chocolate Fudge, Banana, Cookies & Cream, Memphis Bbq and many more, you can even combine certain flavors together to add the zing missing from your dish.

However, as exciting as these may sound, they are not real flavors, and hence do not taste as great as the names make them look! I found that I had to spray a lot of Chocolate Truffle on my ice-cream to make it taste even close, but Cookies & Cream in my milk had a stronger taste than Raspberry or Banana; so it really depends on your taste, and also the strength in the Flavor Spray. Perhaps the Memphis BBQ or Teriyaki flavors might provide some variety to plain, skinned chicken and steamed or broiled fish when one has tired of all of the seasoned salts and citrus squeezes. It may also be a good idea to use these with kids, as this way you can give them the taste without all that sugar! Or use it on someone who has high cholesterol and loves Bacon - a dash of spray on eggs is all he may need!

Flavor Sprays are a nice compliment to your diet routine, but they cannot substitute the actual ingredients. As David Burke says himself "The sprays do not compete with a gourmet chef or a balanced diet. Rather, they help in adding flavor to food without adding the fat and calories. They complement well-prepared food and a healthy diet plan." With this in mind, a $5.00 bottle of your favorite Flavor Spray can be enticing to try - I loved my Strawberry Shortcake and Cheesecake flavors; I'd urge you to try one yourself, as you might just find the flavor you were looking for!

Is Red Wine Good for Health?

Many of us have heard about red wine being good for our health, but do we know why? Here are some reasons which may help you appreciate your glass of wine more, knowing that it is actually doing you some good. It does not mean you can help yourself to a glass of wine every day! It only brings to your notice that Red Wine contains certain phytochemicals which have shown to reduce the risk of heart disease, certain cancers and slow the progression of neurological degenerative disorders like Alzheimer’s and Parkinson’s Disease. But this is all true, only when you drink it in Moderation! The moment you go over the safe limit, the health benefits are overpowered by the harmful side effects of excessive drinking, leading to deteriorated health. So be educated about what you are drinking, and the next time you have to choose a single glass of alcohol, go for the Red Wine instead of anything else!

A Look at the Positive Side
To benefit from drinking red wine, it must be drunk in moderation. Studies have shown that it helps in the prevention of heart disease. In fact, these studies also show that for middle aged people, one glass of wine for women and two glasses for men will actually lower the risks involved with heart attacks by between 30 and 50 percent. Here are a few health benefits of red wine:

Lowers Blood Cholesterol
It’s been proved that moderate amounts of alcohol can raise your good cholesterol (HDL-cholesterol) and thin your blood. This is true for red Wine too, which means that by drinking in moderation, the body's cholesterol level will be reduced, so reducing the risk of having blood clots due to fatty deposits in the blood vessels.

Source of Antioxidants
Being a good source of antioxidants which cleanses the human system, red wine is indeed beneficial to the body. Other substances found in red wine include Resveratrol, which is a substance know to help increase the levels of HDL or good cholesterol, and various other antioxidant properties that assist in the prevention of blood clot and plaque formation within the arterial walls of the veins and arteries, as shown by medical studies.

Prevent Deafness
I was surprised at this one too! But moderate amounts of red wine protects the delicate hair in the inner ear, according to Dr Jochen Schacht in America. He told New Scientist magazine that experiments found antioxidants in red wine neutralized chemical agents that attack these hair. Red wine has similar protective properties to green tea, which can help prevent deafness upto a certain limit.

A Look at the Negative Side
Wine, however, is not for everyone. Certain medical conditions are worsened by the consumption of wine, so it’s vital you seek the advice of your personal physician before making this a daily habit! Wine, is after all, a type of Alcohol, and comes with its own set of negatives:

High Triglycerides
One downside to wine consumption is that it can elevate triglyceride levels, which is associated with health problems such as diabetes. Those who already have high triglycerides should, therefore, avoid or dramatically limit their wine (and alcohol) consumption.

Breast Cancer Risk
Studies have shown alcohol can increase estrogen levels and raise tumor progression in women with (or at high risk for) estrogen positive breast cancer.

Migraines
Wine is often a big trigger for people who suffer with migraine headaches. Although white wine contains more sulfites than red wine (sulfites are added to white wine to preserve its light color), red wine seems to be a much bigger migraine trigger. That’s probably due to the accumulation of histamines and tannins from prolonged contact with the skin.

Weight Gain
People who drink alcohol also consume empty calories, calories that lack nutrients and can lead to weight gain. One glass of wine is equivalent to 120 calories - so you can imagine how easy it is to load up on calories if you get to drinking at a party!

After all this, people will continue drinking wine as a habit. This article is not to pass a judgment whether Red Wine is good for health or not - rather, it should be treated as an insight into the composition of wine, which makes it beneficial and harmful at the same time. Enjoy a glass within the safety limits, and you'll relax your body and mind; but always know when to stop, even if it's red wine!

Related Articles:
How to Select & Buy Wine
How to Serve Wine to your Guests?
How to Pair Wine with your Food?

Alcohol - Drink Responsibly or Avoid it Altogether!

Alcohol in the form of beer, wine, spirits, or cocktails is consumed by many people around the world. At the same time, there are a few people who simply do not relate to alcohol in any way, and avoid it always. But like any other social habit, you should learn to drink responsibly, if you must - and if you can't do that, then its good to simply avoid it! Self control is the key, and remember, Alcohol does NOT do any benefit to your health; it may give you temporary euphoria, but so does dark chocolate! so make sure you educate yourself about Alcohol, and exercise self control. An occasional drink at a party or to celebrate an anniversary is enjoyable, but when inclination turns into an obsession, it's easy to become an alcoholic, and believe it or not, that's not an easy habit to get rid of!

Why this sudden post on preaching, you might think - actually, I just about a neighbor who passed away last night due to alcohol addiction. His kids were my friends; me and my brother have spent days and evenings playing with them, and I've seen them take the pain of an alcoholic father. It was even harder for their mother, who was stuck in a relationship that was going nowhere, just for the sake of her kids. They even tried alcohol rehab and drug treatment, but at the end, what happened was sad, and it just made me realise there could be so many others in this world who theow away their lives like this!

If you are an adult who loves to consume alcohol occasionally, you are not at sin. In fact, wine is one of these spirits that has been cited to be good for the body when taken in proportion. However, heavier consumption of alcohol, far from being helpful, initiates free-radical damage in the body linked to heart disease, stroke, cirrhosis of the liver, depression, violent tendencies, and many other disorders. It is important to drink responsibly, as not only your life, but the life of your friends and family depends on it. So don't let a craving turn into an addiction!

Know your limit
If you do not already know how much alcohol you can handle, its best to stick to just one glass. If you are not sure, have a friend or family member allow who can stop you from going overboard. Its always good to err on the lower side, as different drinks have different effects on your system, so a glass of scotch is not the same as a bottle of beer!

Eat food while you drink
Never drink alcohol alone, which is a sure-shot way to get drunk. It is particularly good to eat high protein foods such as cheese and peanuts, which help to slow the absorption of alcohol into the circulatory system, thereby helping you keep control over yourself.

Do Not Succumb to Peer Pressure
Accept a drink only when you really want one. One small glass is sufficient to mingle at a social party; it does not mean you have to keep drinking till the party's over! Personally, I don't think there's any shame in refusing a drink; but if you feel its a social obligation, stop at the first round; keep a friend with you who can force you to stop if you can't, and don't ever give in to requests for "just one more round"! Better yet, just order a soda!

Never Drink & Drive
When drinking out, if you must drive home, have your drinks with a meal, not afterwards. This allows time for the alcohol to be burned up and for it to be absorbed slowly into the circulatory system. Remember, drinking and driving can cost you way more than a traffic violation; don't risk your life for it! The laws have defined limits, but it basically translates to "not more than one beer"!

Do Not Combine Alcohol with Medication
Use alcohol carefully in connection with other drugs, including over-the-counter drugs such as sleeping pills and cold or cough medicines. Alcohol should be avoided while taking certain antibiotics, arthritic, anti-depressant, and many other prescription medications. Check with your physician or pharmacy before you drink while on any prescription drug.

Never Force Someone Else to Drink
Respect the right of an individual who chooses not to drink; forcing him to have alcohol is a bigger crime than drinking it yourself! Take inspiration and try limiting yourself to a single glass; maybe this will boost your self control.

Generally speaking, alcohol is mainly consumed as part of social gatherings, as people yearn to be accepted by their friends, families or colleagues and alcohol can sometimes help to achieve that acceptance, but there can be a fine line between acceptance and being taken advantage of. The responsible consumption of alcohol is defined as deciding upon what to drink, when to drink and most importantly why to drink. If you enjoy alcohol in any form, ask yourself what are the reasons you do so, and you might not find many reasons to support it, or they may suddenly seem to lame! Use it to celebrate some special occasions, but have a long-term perspective, and do a favor to yourself, your health and your family by knowing when to stop! And if you are a victim who wants to have a second chance, try an alcohol rehab program; remember, you can do it if you put your heart to it!

A significant number of families are destroyed by an untreatable drinking habit; don't let yours be one of them!

Related Articles:
Are Nutrition Supplements Safe or Necesary?
Food & Diet that Helps Enhance Your Memory
Know these Foods that Help Lower Your Cholesterol

How To Break a Weight Loss Plateau

No matter how efficient your diet & workout plan, you are bound to face a weight-loss plateau at one point or another. But this does not mean your weight-loss trend has ended, it just means that you need to revise your tactics and fitness routine to overcome the plateau and march ahead! Plateaus are common to anybody who's been on the same diet and exercise plan for a while, which is the reason why you don't see the same results you saw at the beginning. But its not as scary or difficult to break a weight-loss plateau. I've done it myself, and I hope my ideas help you achieve similar results too!

If you've been eating right and exercising often, you've probably been losing weight at a rate of one or two pounds a week. However, as you get closer to your optimum weight, it usually gets harder to lose those last few pounds. You know you've hit a weight-loss plateau when more than two weeks have gone by without any further change in your weight, while you still follow the same regimen! So the first thing you do is review your exercise and diet program, find out what's wrong and make amendments. Here are a few helpful tips to get you started!

Calorie Intake & Diet Plan
As you probably know by now, weight loss is all about burning more calories than you consume. A healthy diet plan is the key, so take a quick look at your food diary, or calorie intake.

Are you still keeping track of your portion sizes, even when you are dining out?
Are you spacing your meals 5 times a day, dividing daily calories between them?
have you recently sneaked in a few desserts or carbs thinking a piece won't hurt much?
Did you switch to sodas instead of smoothies and juices?
Are you drinking enough water?

It's easy to increase your calorie intake accidentally, without realizing how its hurting your diet plan. Remember, a baked potato is not the same as a baked potato with gravy and butter! So evaluate your calorie consumption; maintain a diet hhournal if you like; if you are well above the 1200(for women) or 1500 (for men) daily intake level, you can try cutting down a couple hundred calories to break the plateau. However, if you are consuming less than 1,200 calories a day (1,500 for a man), your body may react by slowing down as a self-preservation measure. This means your metabolism rate falls, and you actually store fat even if you're working out consistently.

Eat 5-6 Times a Day
Eating frequently stabilizes your blood sugar, controls appetite, and keeps your energy up. Ideally, you shouldn't go more than three or four hours without eating something. Doing so slows down your metabolism and makes your body burn fat at a slower rate. Its also very important to eat as soon as you feel hungry - a feeling of hunger indicates your blood sugar is going down, which makes you prone to craving simple sugars. If you're eating three times a day, eat five. If you're already eating five times, upgrade to six or seven. This doesn't necessarily mean you'll be eating more food; just divide your calories into 6 meals per day.

Change Your Workout Routine
"Variety is the spice of life" - and this phrase has never been so fitting to a scenario! It takes your body only four weeks to get used to a workout. Once something becomes a routine for your metabolism, plateaus are likely. The most efficient way to break a plateau is to shake up your fitness routine. Join an online weight loss program to find tips and ideas. If you are used to 30 mins on the treadmill, switch to cycling or kick-boxing instead. Instead of the stationary bike, switch to a Stepper or a StairMaster. Instead of running in the morning, try playing tennis or do some swimming. Use Interval Training to your advantage; short bursts (30-60 sec)of higher-intensity movement, such as sprint, followed by 2-3 mins of less intense exercise like walking. Adding variety to your routine brings revs up your metabolism as the body has to start adapting again.

Add More Strength Training
If you are not doing so already, start lifting weights now to boost your metabolism and burn fat! When you lift weights, your muscle fibers suffer tiny tears which causes you to experience soreness for a couple days; but that's normal. Changing the intensity of the workout helps a lot. Try to increase the amount of weights you lift, or try changing the number of repetitions. Whenever you change a workout routine your body responds by burning fat. Do not under-estimate the power of strength-training; in fact, lifting weights is the best way to conquer that plateau! Challenge your muscles with harder exercises or heavier weights (every 6 to 8 weeks), adding a set of risers during your step class, increasing the incline on the treadmill, the duration of your run/walk, etc… It might seem tough at first as your newly challenged muscles will have to work harder but you will burn more calories and build more lean muscle mass in the process. its always a good idea to do a combination of resistance machines and free-weights, as the latter can increase metabolic rate as high as 10% in one session!

Avoid Alcohol & Drink Water
Thirst is often mistaken for hunger. Every time you feel the urge to snack, drink a glass of water first and see if the urge goes away. Coffee, tea or any other juices count as liquids, but add an extra glass of pure water for each cup of coffee you drink, as caffeine tends to dehydrate the body. Research has shown that BMR increase by 30%, not to mention flushing out all toxins from your body, thereby contributing to a healthy weight-loss. As for Alcohol, it is a known fact that it contains a large amount of calories, but hardly any other nutrients, and some of these are also high in sugars and fat. Alcohol consumption slows down the fat burning capabilities of the body, as the body focuses on using the alcohol (a toxin) as fuel, rather than burning fat for energy. Alcohol also dehydrates, which in turn, makes you hungry. So avoid Alcohol, and start drinking more Water instead!

Losing weight requires exercise or controlled caloric intake . While its important to maintain a healthy weight, do not get obsessed by it! And plateaus in weight loss are very common; it only means you've successfully lost a lot of weight, and now you need to re-evaluate your regimen to overcome the weight-loss plateaus. Just follow the simple steps above, and you'll be ready to drop a couple more sizes the next time you buy yourself a new dress!

Related Articles:
Best Workouts Outside of the Gym
What to Eat Before & After a Workout
Combine Cardio & Strength Training for Healthy Weight Loss

Related Tags
diet-fitness, weight-loss, healthy-recipes, food facts