If you Google the term “healthy cleanse” you will get hundreds of pages of websites that promise their specific cleanse is the one that will rid you of years of toxic buildup and restore health and youth to your very cells. They assure you that your energy will soar, your skin will glow, and you’ll never catch another cold again, all the while losing 10 or 20 lbs. Just look at Gwyneth Paltrow, who has practically made a religion of cleansing.

Cleanses, though, are actually really terrible for your health. Most doctors discourage their patients from cleansing because they know that the body is very good at detoxing itself, and that starvation is bad on multiple levels. In fact, none of the research shows that cleanses are beneficial.

Here’s what you need to know:

Your body is a detox machine

The human body has been evolving for hundreds of thousands of years (tens of millions, if you count primates), and it’s a pretty impressive machine. The body is home to a highly complex set of organs and systems that keep us from being poisoned by everyday things that enter it. From the liver and kidneys to the intestinal tract and even the lungs, our bodies are supremely adept at filtering out what we don’t need and excreting waste products through our breath, sweat, urine, and feces. In fact, doing a cleanse actually makes it more difficult for your body to rid itself of what it doesn’t need by virtually shutting down the natural detox process.

What happens when you cleanse

When you cleanse, you deprive your body of the calories and nutrients it needs to run efficiently. When you starve your body and drastically limit or cut certain food groups, the result is that the body’s immune system is weakened, muscle mass is lost, blood sugar plummets, and, without the fuel your brain needs to run, you’re highly likely to experience lethargy and inability to focus.

Many cleanses include a laxative component, which means diarrhea. Not only does this dangerously dehydrate you, but it also prevents you from absorbing any nutrients from the few calories you are actually taking in. In addition, potassium levels can drop dangerously. These deficiencies can negatively affect every organ in your body.

The weight loss factor

If you do a cleanse, you will likely lose weight. Unfortunately, it will be neither healthy nor sustainable. Weight loss from a cleanse consists of water from dehydration, and muscle tissue from a lack of protein—not fat. In fact, a cleanse is like sending your metabolism a telegram that says “SLOW DOWN, we’re starving here!” Which means that when you start eating again, even if you eat healthier, lower-calorie foods than before, you’re virtually guaranteed to gain the weight right back. Plus, your metabolism could take a long time to get back to normal—if ever—especially since you will have less muscle mass, which is your metabolism’s furnace. It’s not worth a few days of looser pants when you’re potentially doing long-term damage to your body and your future ability to maintain a healthy weight.

Helping your natural detoxification process do its thing

A much more effective way to deal with toxins from our air, food, and other sources is by boosting the ability of our bodies to do what they do best, and by limiting our exposure to bad stuff as much as possible. Choosing fresh, whole, organic foods instead of processed, GMO, and non-organic is one way to drastically reduce exposure to toxins. Using indoor air filters and paying attention to potential allergens can be helpful, as well. Avoiding cigarettes and drugs, and greatly limiting alcohol, refined sugar, and caffeine should go without saying.

Eating plenty of high-nutrient fruits, vegetables, nuts, and lean protein will give your organs and systems the fuel they need to function at top condition. Regular cardiovascular exercise is a great way to increase circulation, bringing well-oxygenated blood to the organs, and to sweat out some of the bad stuff we want to get rid of. Finally, getting plenty of sleep and staying well-hydrated will allow your body to function at peak condition—all of which, coincidentally, leads to reaching a healthy weight, too.

1. Avocados

Avocados lead my list of anti-aging foods because that are just so delicious. Of course, avocados are loaded with healthy fats to help improve your cholesterol, but the main reason to eat avocados is because they taste so good.

2. Walnuts

I know I need to eat more omega-3s and that fish are a great source, but I have to admit that possible mercury contamination of fish has got me a bit scared off. That’s where walnuts come in. Turns out that walnuts are a great (and mercury-free) source of omega-3 essential fatty acids. Eat a handful or two a day for all your omega-3 needs.

3. Green Vegetables

I know, it’s pretty boring to talk about the need to eat more vegetables — but here’s the thing, we all really need to do it. In fact, if the country could get 5 or more servings of fruits and vegetables every day, we’d see a huge decrease in heart disease, cancer, high blood pressure and more. So find some way to eat one more veggie or fruit this week, then add another next week until you get to 9 servings. Focus on leafy or deeply colored vegetables for the most benefit.

4. Water

Water is good for you. This seems pretty basic. There is some disagreement in the medical world whether drinking TONS of water is really a good idea, but while they sort that out stay focused on water. Your goal should be to make water your primary drink. This way, you’ll be drinking a no calorie, no chemical drink all day long instead of the many, many high-calorie, high chemical alternatives.

5. Berries

Berries are packed full of antioxidants and other chemicals that your body can use to make repairs and prevent some of the damage caused by aging. Best of all, berries taste really, really good. Be sure to eat your berries without any sauces or sugars. Just enjoy them plain for their goodness.

6. Green Tea

Green tea has been a longevity supplement in Asia for thousands of years. It is a great thing to work into your daily life. Green tea contains high concentrations of just the chemicals your body needs. Green tea is also inexpensive, delicious and gives a mild (and gentle) energy boost from its caffeine.

7. Red Wine

Red wine is good for you — it contains a substance called “resveratrol” that help your body fight off age-related illnesses. At the end of your day have a glass or two to relax and unwind. You’ll get the benefits of a delicious drink along with the anti-aging properties of resveratrol.

8. Beans

Beans are a great source of healthy protein and antioxidants. Really, beans are a wonder food. Some researchers (like T. Colin Powell) believe that animal protein may cause many of the illnesses we face as we age. Switching to a (healthy) vegetarian diet certainly will help improve the health of your heart and arteries. Beans are a necessary part of any healthy vegetarian diet. If you don’t want to go all the way to vegetarianism, then just start by substituting a few meals a week with bean-based entrees.

9. Melons

When I think of fruit, I don’t always think of melons. That’s a shame because melons have some of the best nutritional profiles of all the fruits. They are pulpy (so they fill you up) and contain lots of vitamins for your body. Work melons into your daily/weekly diet and you’ll be reaping health benefits as you enjoy them.

10. Chocolate

I put chocolate last in this list only because it doesn’t need to be higher up to get your attention. Chocolate (dark chocolate, that is) is good for you. It has a balance of fats that don’t harm your body and tons of healthy chemicals that your body needs. The only draw-back is that chocolate also has calories. Have a little square every day, but don’t overdue it.

Source

Ever wonder what is going on with this new “Raw Food’s Diet” everyone is talking about?

Well actually the diet isn’t all that “new” it is simply a snapshot of the way our ancestors ate before the advent of factory refined foods.

Don’t worry you don’t have to be a vegetarian to benefit from raw foods eating, raw foods can and SHOULD be enjoyed by EVERYONE! And…no this is not about gnawing on a nasty raw piece of chicken or steak. I do NOT recommend the consumption of raw meats. Instead enjoy more raw fruits and vegetables fresh picked and full of nature’s abundant energy. A raw foods diet can also be done as a quick detox if you are feeling sluggish and need an easy “pick me up”.

You don’t have to go 100% raw either, you can benefit from this diet simply by eating less cooked “dead” foods and more fresh foods that are full of life.

To help you get the basics down I interviewed the mother of raw foods eating herself…Earth Mother, the author of “In the Raw”.

What is “Raw Food” eating?

Ask 10 different people that question, Doc, and you’ll likely get 10 different responses. So, I’ll tell you what “raw food eating” is for me: eating food in its natural state, not refined, not processed. That means, I consume a primarily plant-based diet, consisting of fresh fruits, vegetables, nuts, seeds and sprouts.

Do you realize that we are the only animal on the planet that cooks its food? Strange, huh? We are living beings, yet we consume food that is dead, or cooked. Nutrients and enzymes are heat sensitive and destroyed at temperatures above 118 degrees. So, 85-90% of my plant-based diet is uncooked, or raw. By choosing to eat this way, I am infusing my body with live enzymes.

What made you decide to go raw?

The short answer? I was sick and tired of feeling sick and tired, all the time.

While at the local library, a book on the “New Arrivals” shelf jumped out at me: Crazy, Sexy Cancer by Kris Carr. What possessed me to check that book out, I’ll never know, but I am so glad I did. Kris’ story of being diagnosed with an extremely rare, incurable cancer and her journey toward health and healing is so inspirational. A big part of her healing journey has been adopting a raw foods lifestyle. The back of the book is loaded with resources and I started checking out websites and other books. The more I learned about eating raw, living food, the more sold on the idea I became. It was when I read The Raw Food Detox Diet by Natalia Rose that I thought, “I can do this!”

What were the biggest challenges of adopting the raw foods diet?

It was a big change for me. BIG. I grew up in a Hungarian household, where I was weaned on chicken paprikash and stuffed cabbage. Vegetables were potatoes and corn. Not too many salads, because Dad thought “they taste green.” As I grew into an adult and began living on my own, I couldn’t be bothered with cooking. Convenience was key — get more, faster. So, I ate food in packages and racked up frequent flyer miles at the drive-thru windows. I thought the four food groups were Starbucks, cheeseburgers, fries and milkshakes.

There was the whole emotional component around food too. I’ve had to change my relationship to food. I used to live to eat. Now, I’m learning to eat to live.

What changes have you noticed in your health since switching to a raw foods lifestyle?

I’m really glad you said “lifestyle.” Diet implies something you start and then stop when you reach your goal (or fizzle out). Lifestyle, on the other hand, is the way in which someone chooses to live and reflects their beliefs and values.

The changes to my health have been amazing. Gone are the debilitating headaches, the fire-breathing dragon heartburn, the constant fatigue, the edema, the chronic depression, the joint pain…oh, and 62 pounds! My energy level is through the roof. I sleep like a baby at night. My skin is smooth, clear and radiant.

I have a mental clarity today that I have never experienced in my life. I don’t quite know how to describe it, but it feels like I have broken a long-term drug addiction. It feels almost like I was walking around before under the constant influence of alcohol, and then suddenly becoming alcohol-free. The thing is, I had already been sober for 18 years!

Who should NOT be on a raw foods diet?

Can’t think of a single person who would not benefit from incorporating more raw, living foods into their diet. But, if you do not want to feel better, strengthen your immune system, reverse the effects of aging, stop counting calories, fat grams and carbs forever, then by all means, do not eat a diet high in raw plant foods.

***Dr. Nicole pops in and says: Pregnant women and rapidly growing children should work with their doctor before continuing a strictly raw foods diet to ensure that the required amounts of iron, B12, protein, zinc, and omega -3 oils are attained. Also people with a history of disordered eating should be cautious before implementing any restrictive diet plan.

Who should benefit from a raw foods diet?

Everyone!

People have reversed heart disease, diabetes, high blood pressure, obesity, cancer, fibromyalgia, autism, depression, arthritis, and a host of other illnesses by consuming a raw, vegan diet. And the thing is, you will begin to feel the benefits almost instantly.

Really. Look, we live in a society that craves the quick fix and wants instant gratification. When you start to feel and look so much more healthy and vibrant, it’s a great motivating factor. Start where you are. Begin now.

Intimidated? Natalia Rose lays out a simple, safe program that anyone can follow in “The Raw Food Detox Diet”. It doesn’t have to be traumatic. You don’t have to change your lifelong eating habits overnight and go 100% raw or vegan tomorrow.

Can you give us a snapshot of your diet for the past 24 hours?

Sure. Let’s look at yesterday.

• 1 quart fresh juice (kale, cucumber, sweet pea sprouts, apple, ginger)
• 2 bananas
• 1/2 cantaloupe
• large salad w/raw ranch dressing (mixed greens, yellow bell pepper, cherry tomato, red onion, cucumber, avocado, dried cranberries, spicy sprouts)
• raw harvest butternut soup
• 1 quart fresh juice (purple cabbage, carrot, apple)
• Asian salad w/carrot-ginger dressing (baby romaine, baby bok choy, sugar snap peas,mung bean sprouts, fresh basil and cilantro)
• Pad Thai (purple cabbage, carrot, zucchini, young coconut, raw cashews) w/raw “peanut” sauce, served over seaweed noodles
• 2 dates

Please share your favorite recipe.

Oh gosh, only one? Keep it simple is my motto, so here’s a super easy and super delicious “pasta” dish.

Zucchini Fettuccine with Sesame Mango Sauce

• 2 zucchini
• 4 mango diced
• 1 lemon juiced
• 2 Tbsp raw tahini
• 1/4 C water
• chopped mint leaves for garnish
• black sesame seeds for garnish

Spiralize the zucchini into fettuccine noodles, using a spiral slicer or a regular vegetable peeler. To make the sauce: blend mangoes, tahini, water, and lemon juice in blender until smooth. Top the zucchini noodles with sauce and garnish with chopped mint leaves and sesame seeds.

How can people learn more about The Raw Foods Diet?

Enroll in the University of Google and go wild! Just doing a search on “raw food diet” ought to keep you busy for a while. Visit your local library and start reading. Besides Kris and Natalia’s books, I’d recommend “Rawsome: Maximizing Health, Energy and Culinary Delight With The Raw Food Diet” by Brigitte Mars. “Green for Life” by Victoria Boutenko is another great place to start.

I think besides educating themselves, one of the most important things a person who is transitioning to a raw foods diet can do is to connect with other individuals who are living this lifestyle. A wonderful cyber community of raw foodies that I belong to is Raw Fu. You’ll find loads of support from folks who have been eating this way for years and years, as well as newbies. There’s an upcoming Holliday Mini Challenge you can get involved in or sign up for the 100 Day RawFu Challenge that kicks off on January 1st!

To participate visit Raw Fu: http://www.rawfu.com/

Although most people admit going off their diet this time of year, we still act shocked at how fat we feel by New Year’s Day. Did we really eat that much?

Over the years researchers have found we don’t gain quite as much weight during the Holidays as we once thought, but we do gain some weight. I feel like I already gained 10lbs just from Thanksgiving alone. There’s no wonder we end the season feeling like a fat Santa.

First, our bellies stay stuffed. Family and social gatherings are always centered on enormous feasts, making overeating a trend of the season. It’s as if we’ll never be able to eat again. Interestingly enough, no matter how disgusting or fat we feel after pigging out we often repeat our actions the very next day.

Another reason we gain weight is because we snack more. Between large feasts and fancy parties are delicious sweets. Chocolate covered pretzels, fudge, fruit cake, Christmas cookies – you name it, they are all floating around every office in the country. Of course we’re going to eat it! We don’t want to hurt anyone’s feelings right?

The next explanation for fattening up over the Holidays is because we drink more calories like eggnog, cider and hot chocolate. Alcoholic beverages replace water. All the sudden you’ve added several hundred calories to your day in just beverages alone.

Lastly we feel fat because we don’t workout as much. If we could just burn as many calories running errands as we do running miles we’d be set.

Unfortunately we trade workouts for shopping and our neglected muscles begin to feel mushy. In the end we feel like Santa looks – no wonder gyms are so busy each New Year!

So how can we survive the Holidays?

We have to make time to work out so we can “afford” to eat the extras if we want them. Doing more cardio makes room for more calories and lifting weights helps you to feel nice and firm instead of fat and flabby.

The Holidays are hard for all of us. As my grandmother once said, “you can’t always change your circumstances, but you can change how you respond to circumstances and that’s what counts.”

Average Calories in Popular Christmas Treats:

• Chocolate Fudge with nuts: 472 calories (1 serving)
• Pumpkin Pie: 340 calories (1 slice)
• Pecan Pie: 503 calories (1 slice)
• One Brownie: 242 calories, (2” square)
• Chocolate Covered Pretzels: 190 (13 pretzels)
• Chocolate Chip Cookie: 210 (1 cookie)
• Eggnog (non-alcoholic): 343 calories (1 cup)
• Apple Cider: 130 calorie (1 cup)
• Nestle Hot Cocoa: 112 calories (1 packet)

Approximate Calories Burned During Activity: (calories vary per individual)

• Walking: 135 calories per hour
• Walking for exercise: 230 calories per hour
• Power Walking: 400 calories per hour
• Jogging: 600 calories per hour
• Yoga: 240 calories per hour
• Aerobics: 400 calories per hour
• Spinning: 440 calories per hour

Fortunately there are some ways to de-stress and escape the worst of the frustrations. Read on for some tips to help you avoid over-extending yourself this December.

1. Learn to say no.

This is easier said than done for most of us. It is important to remember, however, that you don’t have to show up at every party, cookie exchange, or kids’ Christmas pageant that you are invited to. The more events you unwillingly attend, the more you set yourself up for resentment. It’s not selfish to say no once in a while. So prioritize your time, choose the events most important to you, and leave time in your schedule for yourself.

2. Let the sun shine in

Lack of sun can make life difficult in more ways than one during the holidays; it disrupts the sleep cycle and hormone production, can contribute to depression and is a primary cause of Seasonal Affective Disorder (SAD), for one. Additionally, sunshine is the best way to increase levels of vitamin D in your body, a substance linked to strong immune systems and emotional well-being.

Fortunately vitamin D is also available in supplement form, as well as in fish oil, egg yolks, and fortified dairy and grain products. For those who are more seriously affected by a lack of sunlight, light therapy is a good solution. This type of treatment has been proven to increase energy and reduce stress levels in people with SAD.

3. Lower your expectations

You’re probably not going to have a perfectly decorated house that looks as if Martha Stewart took over tree-trimming duties. You don’t need to have five kinds of pie with handmade pie crust for your holiday dinner, and your kids will definitely roll their eyes at matching reindeer sweaters. If your household is more “National Lampoon’s Christmas Vacation” than “Christmas in Connecticut,” it’s ok.

It can be hard to let go of dreams of the perfect holiday gathering, but your family and your blood pressure will both thank you. One way to start is to identify what you’ve found disappointing about past Christmases. Concentrate on the things you can change, and let go of the things you can’t. Try to accept and even celebrate what makes your family special and unique, instead of bemoaning their lack of resemblance to sitcom television families of yore.

4. Set realistic goals

Once you’ve dealt with your expectations, coming up with some realistic goals will help you de-stress this holiday. That includes sticking to a budget – overspending is one of the biggest causes of holiday stress and anxiety. Make lists, prioritize both your gift list and your schedule, and make decisions about what is most important for you to accomplish this holiday season. Then do your best to stick to your goals — but don’t beat yourself up if you slip up now and then. Nobody’s perfect.

5. Don’t overindulge

Food and drink is usually plentiful around the holidays. Someone’s always bringing cookies into work, there’s an open bar at the office holiday party, and Aunt Martha’s rum punch is strong. Treats are fine in moderation, but overeating — or overdoing it on the drinks — is a good way to make yourself feel really awful, really quickly. Too much junk food and alcohol can have both physical and emotional ramifications. Alcohol is a depressant, remember.

Late nights are also common, so don’t forget that plenty of rest is as important around this time as it is the rest of the year. Don’t overbook yourself into exhaustion.

6. Have some fun!

There are plenty of low-cost or free holiday activities that require very little planning or preparation. Take a drive to look at Christmas lights in the neighborhood, window shop, make hot chocolate, build a snowman, make a gingerbread house using one of those pre-made kits that require no baking skill whatsoever.

Whether you’re feeling over-booked or not busy enough, taking a break to do something you want to do, spend some time with company you enjoy, and soak in some of that peace and goodwill that’s supposed to be all around this time of year.

Source: Nakedhealth

There are a host of scientific research studies that have been published with reference to the wide range of health benefits of jujube extracts. The fruit has long been believed to make teenagers fall in love and is traditionally considered to be a fertility charm in China. However, in addition to the symbolic uses of jujube, there are a host of other health benefits that have been identified.

What are the Benefits of Jujube Tea?

• As per a research published in the Journal of Transplantation Proceedings, 2010, jujube tea extracts are considered to be beneficial in the treatment of liver damage and management of oxidative stress.
• Jujube is known to have healing abilities which can help in restoring blood flow to the liver. Further, its anti-oxidant properties are known to help prevent oxidative damage and help in delaying the signs of aging.
• As per a study conducted at the National Chung Hsing University in Taiwan, this herb is known to act as a strong digestive aid which helps in management of a host of gastric ailments including indigestion, gassy stomach and constipation. It is further known to enhance the absorption of essential nutrients and vitamins by the intestine. Jujube Tea is considered to increase fecal moisture and also reduce the gastro-intestinal transit time by almost 50% which makes it effective in improving gastric motility and constipation.
• Studies have also shown that Jujube tea is considered to reduce the levels of toxic ammonia in the intestine, which in turn aids absorption of essential fatty acids which are important for various biological and physiological functions.
• This herbal medicine is also known to aid in calming and relaxing the nervous system. In another study conducted in South China University, it was observed that consumption of Jujube Tea helped in stimulating the release of neurotransmitters and thereby helped prolong sleep. Its role in management of insomnia is under review.

Health Benefits of Consuming Jujube and Its Tea

Jujube is also considered to have great health benefits in addition to the clinically and scientifically proven benefits,

• Jujube is high in Vitamin C, Vitamin A, Potassium and proteins, all of which play a crucial role in supporting the immune system. The consumption of Jujube tea is considered beneficial in management of flu and other respiratory tract infections like cough. In addition it is considered to aid in relaxation of muscles and hasten recovery from an illness.
• The use of Jujube is considered to an energy booster as it is high in protein and vitamin content. It enhances energy and stamina in professionals and also helps in increasing the muscle mass of the body. Its benefits has resulted in its increasing use in ready to use energy and health drinks.
• Jujube is also a sweet fruit which has resulted in its use as a natural sweetener. The use of refined sugar and other sugar products is considered detrimental to overall health and use of jujube fruits as natural sweeteners is good for health.
• As per the journal of nutrition, Jujube contains saponins which are considered to have strong anti-carcinogenic effect and can be used in the treatment and prevention of cancers.

Advantages Of V-Shaped Torso

A V shaped torso is considered to have several advantages,

• The torso plays an important role in the overall body functions as it attaches the upper part of the body with the lower part. Strengthening the muscles of the torso can help stabilize the body and provide more power especially for actions like swinging and throwing.
• A well shaped torso is also essential to ensure a slimmer appearance with a small waist line. Since abdominal obesity is linked with a host of disorders like diabetes and cardiac ailments, a v shaped torso is considered not only attractive but also healthy.
• A V-shaped torso also plays an important role in maintaining an ideal body posture. With strong torso muscles, the spine and the lower back remain erect and it prevents a host of spinal disorders like disc prolapse, sciatica, etc.
• A healthy torso also plays a crucial role in ensuring speed and agility in an individual. A well shaped torso is beneficial to athletes involved in throwing, running and other important activities.

Exercises To Build A V Shaped Torso

Sculpting a V shaped torso requires an individual to work out on various muscle sections including the muscles of the back including latissimus dorsi, obliques, rectus abdominus, pectoralis muscles of the chest, anterior abdominal muscles, the deltoid and trapizious of the upper back, etc. Specific exercises tend to focus on these different sets of muscles and help attain a V shaped torso. Some of the important exercises include,

• Wide to narrow grip pull-ups: Grab a pull up bar with your hands placed wide apart from each other with the palm facing forwards. Pull yourself upwards, till the chest is at the level of the bar. Pause for a few seconds and tend gradually lower your body, till your arms are straightened out. One can also try a variation with the palms facing towards you. Repeat it for about four to five times with your hands wide apart. Now place the hands close to each other and repeat the exercise. This exercise will help develop the muscles of the upper back along with the shoulder and chest muscles.
• Long Bar Bent Over Row: For this exercise, place weights on one end of the bar, while sticking the other end of the bar in a corner. Now with your back towards the corner, hold the bar near the end where the weight is applied and bend forwards. Keep your elbows and knees slightly bend and try to pull the weighted end of the bar. Now gradually lower the bar until the weights touch the ground. This technique can help develop the muscles of the lower back along with abdominal muscles.

Imagine there was a food–not a prescription medication–powerful enough to help you maintain a healthy weight, fight heart disease and reduce your cholesterol. What if this food also served as a powerful antioxidant, could help boost your mood and came with no side effects and no outrageous price tag? You would surely jump on board right?

Well, luckily for you, there are foods that boast these same powers. They are called superfoods and they are available in abundant supply right at your local grocery store.

Superfoods have amazing health properties and are naturally high in essential vitamins, minerals and nutrients. These foods should be eaten as much as possible as part of a healthy diet to keep you feeling and looking good.

There is some disagreement in the health industry as to what actually qualifies as a superfood. Some people swear by the health benefits of a certain type of food while others remain skeptical of the benefits. But the health benefits of the following 9 superfoods are powerful and undisputed.

These 9 foods are among the healthiest in the world and should be consumed as much as possible. Simply eating these foods on a regular basis can make a noticeable difference in your health and appearance, and ultimately change your life for the better.

• Spinach
  Popeye was right: Spinach should be part of your diet. It’s low in calories and high in nutrients. Research has shown that spinach aids in the prevention of age-related macular degeneration, cataracts, some cancers and cardiovascular disease. While you can always have a spinach salad or a side of the greens hot.
• Oats
  Ten years ago, the FDA approved a label publicizing the association between a diet high in oat fiber and the reduction of cholesterol. Further research has proven this claim to be true: The fiber in oats lowers total cholesterol and LDL cholesterol, or the bad type of cholesterol. With every 1 percent reduction in LDL cholesterol, heart-disease risk is lowered 1 to 3 percent. Oats also contain plant chemicals that have antioxidant properties.

• Dark Chocolate
  The good news: Dark chocolate is a potent antioxidant and can help reduce blood pressure. The potentially bad news: You should still keep your daily chocolate intake low, due to the fat and calories. Remember that darker is better because processing strips chocolate of some of its health benefits.
• Walnuts
  Nuts are an excellent source of protein, fiber and vitamin E. Walnuts are the only nuts that contain a significant amount of omega-3s, and are known for their high antioxidant activity. Eat them by the handful, toss them on salads.
• Honey
  Honey isn’t just for tea. You’ve probably relied on honey in the past to soothe an aching throat, but did you know it has been used to treat wounds and gastrointestinal problems? Honey acts as an antioxidant, a substance that can prevent the effects of free radicals, which we’re exposed to from environmental toxins such as tobacco smoke or radiation and which can contribute to disease. Honey also contains oligosaccharides, which increase the number of good bacteria in the colon. The color of honey is relevant: the darker the honey the more antioxidants it contains.
• Salmon
  Salmon is a tasty fish that’s chock-full of omega-3 fatty acids, which are beneficial fats that can improve heart health. Salmon is also protein-rich. Choose wild over farmed salmon, which has been shown to contain elevated levels of contaminants and is artificially colored.
• Blueberries
  Sweet blueberries don’t just make your smoothies and cereal taste better; they contain high levels of antioxidants. Some research has shown blueberries can slow degenerative diseases associated with aging and improve motor skills. Still other studies have shown the fruit to improve urinary tract health.
• Garlic
  Even though garlic has long been associated with vampires and bad breath, there is much more to this plant than meets the eye. Studies have proven that garlic lowers cholesterol and can even help prevent clogged arteries. Garlic is also a possible cancer-preventative food and acts as an antibacterial and as an antioxidant. But if the thought of eating a whole garlic glove is not very appealing to you, eat it in small quantities by sprinkling it on lean meat or veggies. And if you can’t stand the taste that garlic leaves in your mouth after you eat it, chew on some parsley or have some mints handy.
• Yogurt
  Yogurt is high in calcium and contains many healthful nutrients including protein, Vitamin D and potassium. Many types of yogurt are also enriched with healthy probiotics, which is good for your stomach and can help regulate your digestive system. Yogurt may also help prevent osteoporosis and can even help reduce the risk of high blood pressure. And luckily, yogurt not only tastes good, but it is also very versatile and there are a million ways to eat it. Put yogurt in a smoothie, sprinkle granola on top, add fresh fruit to plain yogurt or try it Greek style.

So, if you want to be healthier, forget popping pill after pill. Simply go to your local supermarket and stock up on yogurt, berries, eggs and nuts.

Everything seems to get a little richer during the holidays – meals, desserts, baking, and even drinks. From rum and eggnog to heavy holiday beers to mulled wine, traditional holiday drinks are fun to drink but heavy in calories – especially at holiday parties, where both food and drinks flow freely.

Fortunately, there are some easy ways to lighten up your holiday drinks without losing out on any of the festive flair. Instead of traditional holiday drinks like those mentioned about, festive cocktails made with just a few high-quality ingredients allow you to experiment with flavor and color without a ton of sugar, fat, and calories.
If you’re mixing drinks for your own holiday party, use the tips below to come up with a signature cocktail that will delight your guests. If you’re not the host, use these strategies to order something simple that will have your taste buds tingling.

Top 5 Tips For Lightening Up Holiday Cocktails

• Skip the syrup: Many cocktails rely on sugar-sodden fruit syrups and mixes that offer none of the benefits of real fruit. Try using the real thing instead, especially citrus and berries. The color is stunning – and without that weird neon glow you sometimes get from fruit-flavored mixes. Try real fruit blended as a base for mixed drinks.
• Kick the cola: Cola packs a killer calorie punch, especially mixed with high-sugar spirits like rum or rye. Try a spritzer base instead for a much lighter take on carbonated drinks. Lime spritzer and rum or vodka is a great place to start.
• Just a splash of flavor: Start with a basic vodka and soda (club soda has 0 calories) and add a hint of flavor with citrus peel, frozen berries, fresh mint, or even basil. The strong smells give the impression of big flavor, and the colors are great, too. Remember than tonic water is not the same as club soda – tonic water has around 125 calories per can – so don’t get them mixed up!
• Avoid high proof: Higher alcohol levels instantly up the calorie count, so high-proof liquor bulks up your cocktail in more ways than one – without any extra taste or visual appeal. Stick to the standard-proof brands to get both the calories and the drink strength you expect.
• Sip, pause, repeat: Cocktails taste best when sipped slowly – and you’ll consume less over the course of the party if you’re not throwing them back. (Added benefit: You’ll feel better in the morning, too.) Add lots of ice to keep your drink cold to the last drop, or try filling your glass with frozen berries for an extra shot of color, flavor, and antioxidants before you even add any spirits.

The Bottom Line

This holiday season, instead of drinking away your calorie budget, try some new ways to lighten up your holiday cocktails without compromising on taste or losing that festive feel.

When experts lecture us on weight loss, it is usually all about exercise, calories and carbs. That is good information, but from one compulsive eater to another, I have provided some other tips that do not usually make the diet books. They will require some effort, but I have found them to be essential to proper self-care and weight loss.

1. Sleep: It is so easy to overeat when we are tired. We reach for food to keep us going, thinking we will have more energy the more we eat. Just the opposite happens. When we overeat we feel bad, heavy, and lethargic. And we are still tired! Work on going to bed earlier. Late night nibbling is easier when it is late and we should be in bed. Take care of yourself by retiring to bed with a book, and then turn the lights out before your tummy starts to growl. Even if it is growling, go to bed, you will not hear it when you are asleep and it feels sooo good to wake up in the morning with a clear conscience!

2. Vitamins: So many times our overeating is caused by nutritional deficiencies. We seek the vitamins and minerals our bodies crave in excess food. Unfortunately, this is a vicious cycle because usually the food we overeat is devoid of any real nutrition, so it leaves us further depleted. As a first step, begin taking a good multivitamin, preferably one made from whole food. (If you go to a health food store, they will offer whole food supplements, not just synthetic ones.) Next, strive to eat organic foods whose soil is not stripped of vital minerals like the soil of chemical-sprayed fruits and vegetables. Eating organic will make you feel better, and feel better about yourself. Because you are making an effort to be good to your body. Lastly, stick with foods that have as little processing as possible. For example, cook a free-range turkey instead of eating cold-cuts. The more whole and natural, the more nutritionally sound.

3. Bring lunch: It is easy to order take-out with your other bored co-workers, but that only makes weight loss harder. Be deliberate about taking care of yourself. Think ahead and shop for foods that you can use to make a healthy salad for yourself. Buy some colorful Tupperware for your packed lunches. Put some care into making a fruit salad for yourself with various yummy fruits. You will be amazed how good about yourself you will feel and how good for you it is to bring your own lunch to work and avoid the greasy, starchy alternatives your coworkers are devouring.

4. Do not skip meals: Skipping meals is a trap! We always end up making up for the meals we skipped and then some! Make a point to eat three meals a day, and do not nibble in between. Would you skip feeding your children? Of course not. Then why do we think it is OK to skip our own meals? If you make a point to feed yourself on a schedule of three meals a day, you will be more balanced emotionally and you will actually build self-esteem. Both these things lead to a thinner weight and a better quality of life.

5. Stay Hydrated: Yes, I know you know that 8 glasses of water a day is good for weight loss and health in general. True health experts will actually recommend that you drink more than this. The fact is that when we are dehydrated, we eat more. This is because it is easy to disguise thirst for hunger. We eat, looking to hydrate ourselves, when drinking a few glasses of water would easily quiet those hunger pangs. So next time you are SURE that you need to eat more, try a tall glass of water and wait 10 minutes. That may be all you need. Here is another tip: make it easy by bringing a bottle of water with you wherever you go.

6. BYOF: That is bring your own food! Do not put your health in other peoples hands…they do not feel the pain when your jeans do not fit! Taking care of yourself takes some planning. Is the party you will be attending only going to have greasy and starchy finger foods? (You can call ahead and ask the host what she/he will be serving–mention that you have some special dietary needs.) To be safe, bring a veggie platter with low-fat dip! That way you get what you need and you do not feel left out. Do not want to drink alcohol? Bring along a few bottles of seltzer. I do this often. It feels good to take care of myself and nobody minds. Do not leave your health to chance. Remember the adage: if you fail to plan, you plan to fail.

7. Do not eat diet food: How do diet food companies keep us shelling out dough for more diet food? They put chemicals and addictive ingredients in them that make us hooked! I am talking about ingredients like MSG, and many forms of addictive sugars like corn syrup and sucrose. Even NutraSweet has been proven to be a neurostimulant linked to stimulating appetite. Also, studies have shown that when people eat a diet food they feel like they can get away with eating more and end up overeating!

8. Avoid Sugar: The average American now consumes approximately 115 lbs. of sugar per year. Sugar is extremely addictive and it offers very few health benefits. There is no such thing as having only a little (have you noticed?)! If you like things sweet, like I do, try a truly healthy substitute: Stevia. Stevia Extract comes from the Stevia Rebaudiana plant and has been used traditionally for hundreds of years. It is sugar free and calorie free, and has no bitter aftertaste. It even comes in packets, just like Equal or Splenda (both of which have unhealthy side effects.) You can get Stevia at any health food store. I buy it in liquid form with a dropper. Just a few drops in my herbal tea or yogurt and I am happy!

9. Go Raw: I could write pages on the benefits of eating raw foods (fresh green beans instead of cooked or canned; raw, uncooked almonds instead of Blue Diamond Smokehouse Almonds). Besides the obvious nutritional benefits, another good reason to go is that your body has to work harder to process raw foods, thus burning more calories. In addition, raw foods have far more nutrients than cooked foods. Raw foods often take longer to eat so your body has time to feel sated: try a spinach salad instead of creamed spinach with your meal.

10. Do not go too long without eating: This is self-care 101! You listen to your children when they are hungry, why not yourself? The fact is, when you wait too long to eat your next meal, you are causing your adrenal glands to panic, believing your body is in starvation mode. Then when you do eat, they do not get the message when you have had enough. They are still attempting to save your life by causing you to believe you need to eat more. Take care of yourself! The biggest irony ever is that compulsive eaters do not know how to feed themselves.

By: Tricia Greaves