What Foods Can Help Lower Your A1C?

 

A1C is a blood test that gives a picture of your average blood sugar level over the past two to three months. Because it reflects a pattern over time, lowering A1C is usually not about one miracle food. It is about building better eating habits day by day.

Before going further, it is important to say this clearly: if you are already under a doctor’s care for your A1C, diabetes, prediabetes, or blood sugar concerns, your doctor should be the first person you consult before following any food plan or health instructions. This post is for general information only and is not meant to replace medical advice, medication, testing, or treatment.

With that said, certain foods may help support healthier blood sugar levels when they are part of a balanced lifestyle.

1. Non-Starchy Vegetables

Non-starchy vegetables are some of the best foods to build meals around. These include spinach, kale, broccoli, cabbage, green beans, cucumbers, okra, peppers, cauliflower, and leafy greens.

These foods are high in nutrients and usually lower in carbohydrates. They also contain fiber, which can help slow digestion and reduce sharp blood sugar spikes after meals.

A simple goal is to fill half your plate with non-starchy vegetables.

2. Lean Proteins

Protein helps slow the way carbohydrates enter the bloodstream. This can help keep blood sugar from rising too quickly after eating.

Good protein choices may include fish, chicken, turkey, eggs, beans, lentils, tofu, and other lean protein sources. Salmon and other fish also provide healthy fats that support overall wellness.

3. Healthy Fats

Healthy fats can help make meals more satisfying and may help slow digestion when eaten with carbohydrates.

Examples include avocado, almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, and extra-virgin olive oil. The key is moderation, because fats are still calorie-dense.

4. Beans, Lentils, and Other Legumes

Beans and lentils are rich in fiber and plant-based protein. They digest more slowly than many refined carbohydrates and may help support steadier blood sugar levels.

Black beans, kidney beans, chickpeas, split peas, and lentils can be added to soups, salads, stews, or served as a side dish.

5. High-Fiber Whole Grains

Not all carbohydrates affect the body the same way. Refined carbohydrates like white bread, sugary cereals, pastries, and many processed foods can raise blood sugar quickly.

Better choices may include steel-cut oats, barley, quinoa, brown rice, and whole-grain foods that are high in fiber. Portion size still matters, but choosing whole grains over refined grains is a healthier step.

6. Low-Glycemic Fruits

Fruit contains natural sugar, but many fruits also provide fiber, vitamins, and antioxidants. Berries are often a good choice because they are flavorful, nutrient-rich, and generally have less sugar impact than many sweeter fruits.

Good options may include blueberries, strawberries, raspberries, blackberries, apples, pears, and citrus fruits. Whole fruit is usually a better choice than fruit juice because juice removes much of the fiber and can raise blood sugar faster.

7. Water Instead of Sugary Drinks

One of the simplest changes a person can make is replacing sugary drinks with water. Sodas, sweet teas, fruit drinks, and many bottled beverages can add a lot of sugar without making a person feel full.

Water, herbal tea without sugar, or naturally flavored water with lemon, cucumber, or mint can be better everyday choices.

The Bigger Picture

When it comes to A1C, food choices matter, but consistency matters even more. A healthy plate might include vegetables, protein, healthy fats, and a reasonable portion of high-fiber carbohydrates.

The goal is not to eat perfectly. The goal is to eat in a way that supports the body over time.

For anyone already dealing with high A1C, diabetes, prediabetes, or medication, please talk with your doctor before making major diet changes. Food can support health, but medical conditions require proper medical guidance.

Better food choices are not about fear. They are about learning how to feed the body with wisdom.

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by FourBusiness

 

What Is Food Medicine?

When I talk about “food medicine,” I am talking about the everyday power of food to help support the body, maintain health, and encourage better living.

Food medicine is the idea that what we eat can do more than fill us up. The right foods can help nourish the body, support the immune system, help maintain energy, and give the body what it needs to function at its best. Fruits, vegetables, herbs, whole grains, beans, nuts, seeds, and clean, balanced meals can all become part of a healthy lifestyle.

For me, this subject is personal. My interest in food medicine comes from my own health journey and my desire to eat in a way that helps me stay well. Over time, I have come to believe that healthy eating is one of the most practical steps a person can take to care for the body before problems begin.

But I want to be very clear: the information I share here is for the healthy person who wants to maintain good health. It is not intended for people with established health problems, serious medical conditions, or symptoms that require professional care. Those situations may require a doctor, diagnosis, treatment, medication, or a medically supervised plan.

Food medicine, as I use the term, is not a replacement for medical care. It is a way of thinking about food with more respect. It means seeing food not just as flavor, habit, or convenience, but as something that can either support the body or work against it over time.

A healthy person may use food medicine by choosing more natural foods, reducing heavily processed foods, drinking more water, eating more greens, learning about herbs, and paying attention to how different foods make the body feel. These are simple choices, but simple choices repeated daily can become powerful.

Good health is not built in one meal. It is built through patterns. It is built through what we do most often.

That is the spirit of this blog. I am sharing what I learn, what I practice, and what has shaped my own personal journey toward eating healthier. My goal is to encourage others who are already healthy to stay mindful, stay balanced, and use food as one of the tools for maintaining wellness.

Food medicine begins with a simple idea:

What we put into the body matters.

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by petfamily

Dandelion Tea Benefits

Thank you for visiting this blog and taking a moment to explore the incredible healing powers of one of nature’s most underestimated plants—the dandelion. Often dismissed as a pesky weed, dandelion is actually a powerhouse of wellness from root to flower. It’s been cherished for generations across cultures for its ability to gently cleanse and nourish the body. Whether you’re new to herbal remedies or a longtime believer in nature’s pharmacy, dandelion is one worth adding to your daily routine.

Dandelion doesn’t just detox—it helps free the body from what’s been stuck too long. It supports our natural processes of release, whether that means clearing out sluggish digestion, flushing built-up toxins, or helping us let go of emotional stagnation. It’s a gentle reminder from nature that healing isn’t always loud or fast—it’s steady, rooted, and wise. Dandelion's bitter compounds stimulate digestion, support the liver, and encourage the body to realign itself with wellness.

The leaves of the dandelion plant are particularly useful as a natural diuretic. But unlike synthetic options that strip away essential minerals, dandelion leaves help the body release excess water while maintaining vital nutrients. Rich in vitamins A, B, and C, along with minerals like potassium and zinc, these leaves work to support kidney function and balance internal hydration. They’re a fantastic example of how nature knows what the body needs and gives it generously.

The root of the plant, when dug up, cleaned, roasted slowly, and steeped, transforms into a rich, earthy tea. Just one teaspoon of roasted dandelion root per cup of hot water creates a warming drink that supports the liver, aids digestion, and even gives your immune system a gentle boost. Some people use it as a caffeine-free alternative to coffee—without the jitters and with all the benefits. It’s an easy way to incorporate a sense of ritual and nourishment into your day.

Even the bright yellow flowers of the dandelion plant are edible! They’re not just beautiful—they’re versatile and delicious. You can steep them for a delicate floral tea, ferment them into a golden wine, or even mix them into biscuits and baked goods. One delightful recipe I’ve bookmarked to try is from Craft Invaders, who used dandelion flowers in biscuits for a wild twist on a classic treat. The whole plant is a gift—root, leaf, and blossom—and each part offers something unique.

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by GKDStore

In a world full of fast fixes and synthetic solutions, dandelion invites us back to the basics. It’s a humble plant, yet it meets the body’s needs with precision and grace. Including dandelion in your lifestyle can be as simple as sipping a warm tea in the morning, tossing a few young leaves into a salad, or exploring your creative side with a floral-infused recipe. Each of these small steps builds toward a greater sense of vitality and connection with nature.

If you found this information helpful, I invite you to share it with others who may benefit from the healing powers of everyday herbs. And if you’ve tried using dandelion in your cooking, your garden, or your wellness routine—let’s talk about it! I’d love to hear from you. Please leave a comment or join me on Facebook at facebook.com/findhank. That’s where I post natural health tips, updates, and other insights that might inspire your journey toward holistic wellness.

Finally, I encourage you to embrace this beautiful plant not as a weed, but as a wise and willing partner in your well-being. Keep learning, keep experimenting, and keep growing. Nature is full of surprises, and sometimes the answers we need are right beneath our feet. Dandelion is proof of that. Thanks again for visiting, and don’t forget to connect with me on Facebook—I’d love to keep the conversation going.

Travel Extras

Watermelon Seed Tea

Watermelon seed tea is a natural health drink that delivers a wide range of benefits due to its rich nutritional profile. It contains essential B vitamins, especially niacin and thiamine, along with Omega-3 proteins and vital minerals. These nutrients are crucial for maintaining healthy metabolic function, supporting energy production, and aiding in cellular repair. As a result, drinking this tea regularly can promote overall vitality, offering a nutrient-packed, unprocessed alternative to many commercial beverages.

One of the more intriguing advantages of watermelon seed tea is its positive impact on sexual desire. The tea enhances blood circulation by dilating blood vessels, a key factor in sexual health. Furthermore, the Omega-3 fatty acids found in watermelon seeds help balance hormones and support a healthy libido. These effects make it a natural option for those looking to increase their sexual energy without turning to synthetic stimulants.

Watermelon seed tea also shows promise in supporting cardiovascular health, particularly in lowering high blood pressure. Its natural compounds promote the dilation of blood vessels, easing the pressure on the cardiovascular system. By improving circulation and reducing strain on the heart, this tea can play an important role in managing hypertension and maintaining stable blood pressure.

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by GKDStore

Beyond heart health, the tea has potential benefits for those suffering from joint-related issues such as osteoarthritis. Thanks to its anti-inflammatory properties, it can help reduce joint pain and stiffness. Drinking watermelon seed tea regularly may bring relief to individuals experiencing discomfort from inflammation, making it a gentle, natural remedy for easing chronic joint conditions.

Another key benefit of watermelon seed tea is its ability to support urinary and kidney health. Acting as a natural diuretic, the tea aids in flushing out toxins from the urinary tract, helping prevent infections and improving kidney function. It’s also known for its role in breaking down and eliminating small kidney stones or sand, supporting the body’s natural detoxification systems.

Preparing watermelon seed tea is simple and requires only a few ingredients. Start with two tablespoons of watermelon seeds and one liter of water. Bring the water to a boil, crush the seeds, and add them to the hot water. Allow the tea to steep for at least an hour before drinking. For best results, store the tea in a glass container in the refrigerator and let it return to room temperature before consuming. Avoid adding sugar, as it may reduce the health benefits.

To enjoy the full advantages of watermelon seed tea, it’s recommended to drink one serving per day for seven consecutive days. This consistent routine can help protect the heart, regulate blood pressure, and deliver the full spectrum of health benefits found in these often-discarded seeds. By turning them into tea, you're not only reducing waste but also enriching your wellness routine.

In conclusion, watermelon seed tea is a simple yet powerful beverage that supports a variety of health goals, from enhancing energy and circulation to promoting kidney function and joint health. Incorporating it into your daily routine offers a natural and holistic way to boost overall well-being. Instead of tossing out the seeds, brew them into a revitalizing tea and reap the many rewards of this underrated superfood.

Kidney Care Tips

 Caring For and Feeding Your Kidneys is a book designed for those who prioritize their health, fitness, and overall well-being. Written by Butch Gray, this insightful guide explores foods that support kidney health, helping readers make informed dietary choices. While many health books focus on disease management, this one is tailored for individuals with healthy kidneys who want to maintain optimal function and prevent future complications. By understanding nutrition's role in kidney wellness, readers can take proactive steps toward long-term vitality.

This book offers practical advice on incorporating kidney-friendly foods into everyday meals, emphasizing the benefits of hydration, balanced nutrition, and mindful eating. It highlights nutrient-rich ingredients that promote kidney function while cautioning against foods that could potentially overburden these vital organs. Whether you are an athlete, a fitness enthusiast, or simply someone looking to enhance your dietary habits, the insights in Caring For and Feeding Your Kidneys can help you develop a sustainable approach to kidney health.

Butch Gray’s book is not just a nutritional guide; it’s a lifestyle resource for those who want to protect their kidneys as they age. With clear explanations and easy-to-follow recommendations, readers can gain a deeper appreciation of how dietary choices influence overall health. By fostering an awareness of kidney-friendly foods, Caring For and Feeding Your Kidneys empowers individuals to make conscious, health-supporting decisions every day.

In addition to nutritional guidance, the book delves into the importance of proper hydration, exercise, and avoiding harmful dietary habits that may contribute to kidney stress over time. It provides easy meal planning tips, practical shopping lists, and recipes designed to maximize kidney function while still being enjoyable and satisfying. These tools make it easier for readers to incorporate kidney-friendly habits into their daily routines without feeling restricted.

Ultimately, Caring For and Feeding Your Kidneys serves as a comprehensive roadmap for maintaining kidney health before problems arise. By educating readers on the connection between diet and kidney function, Butch Gray encourages a proactive approach to well-being. This book is an invaluable resource for anyone looking to preserve their health and ensure that their kidneys continue to function at their best for years to come.

What is Hydroponic Gardening?

What is hydroponic gardening?

Hydroponics is the method of growing plants without the use of soil. This technique is widely employed to cultivate vibrant indoor plants as well as high-quality vegetables, fruits, and herbs. In hydroponics, plants absorb nutrients as simple ions in water. Typically, in traditional gardening, nutrients in the soil dissolve in water, and the plant roots absorb them. However, in hydroponic gardening soil becomes unnecessary as long as the plants receive the right nutrients. This process makes it possible for plants to thrive, even in an entirely soilless environment.

One of the key advantages of hydroponics is the controlled environment it offers. Indoor gardeners can carefully manage the essential factors for plant growth, including light, temperature, water, carbon dioxide (CO2), oxygen, pH levels, and nutrients. By regulating these conditions, an indoor hydroponic system allows plants to grow efficiently and healthily. With proper care and attention, hydroponic gardening can yield impressive results, often surpassing traditional soil-based gardening in terms of plant growth and health.

Hydroponic systems come in various forms, but one of the simplest methods is the "Deep Water" system. In this technique, the roots are directly exposed to a nutrient-rich solution. A small air pump is used to oxygenate the solution, ensuring that the plants receive the oxygen they need to grow. In this method, gardeners need to monitor the pH levels and water levels regularly, typically every other day, and change the nutrient solution every 7 to 12 days. Timers are often used to automate the lighting and watering cycles.

Another popular hydroponic method is the Ebb & Flow or Flood & Drain system. In this technique, the plant's roots and growing mediums, such as Rockwool, are periodically soaked in a nutrient solution. The system operates on a timed cycle, making it easy to grow plants in small spaces. Similar to the Ebb & Flow method, Deep Water Culture (DWC) allows the roots to hang down into an aerated nutrient solution. In this case, standard aquarium pumps and air stones are used to keep the solution oxygenated, and the system must be regularly topped up to ensure the roots are adequately submerged.

Drip feeding is another hydroponic technique, where a continuous trickle of nutrient-rich water is delivered to the plant's roots. This method works similarly to Ebb & Flow, but instead of soaking the roots periodically, emitters provide a steady stream of nutrients for about 5 to 10 minutes every hour. This ensures that the plants receive a consistent supply of water and nutrients, promoting steady and healthy growth.

In Wick feeding, the plant draws water from a nutrient solution through a wick that runs from the base of the plant container to a reservoir. Through capillary action, the nutrient solution travels up to the plant's roots, providing the necessary nutrients for growth. Another method, called Raft cultivation, involves floating plants in a shallow tank of nutrient solution, with the roots hanging down through holes in polystyrene sheets. The Nutrient Film Technique (NFT) involves a thin film of nutrients flowing over the plant roots, while Aeroponics suspends the roots in a mist of nutrient-rich solution.

Various growing mediums can be used in hydroponic systems, depending on the method and the plants being grown. Common mediums include expanded clay, Rockwool, Coco coir, Perlite, Vermiculite, and Oasis root cubes. As concerns about chemical contamination in the food supply grow, more people are turning to hydroponics as a safer and more controlled alternative to traditional farming. This method allows gardeners to have full control over the growing environment, making it a popular and efficient choice for many.

However, there are a few CONs (disadvantages) to hydroponics, so let me mention them here. Regards to hydroponic farming, there are some pretty meaty costs when it comes to installation. In other words, the plumbing necessary for setting up a hydroponic farm is not cheap, and you will find it necessary to test your growing solution/the water frequently. The learning curve for hydroponic farming is steep because small errors can doom a whole crop.

Hydroponic farming depends on a system that is susceptible to power outages and equipment failure that can kill some plants within hours. If you can map out a way to circumvent some of the problem spots mentioned here above, hydroponics offers a sustainable, efficient, and clean method of growing plants, whether for personal or commercial use. With the proper knowledge and equipment, hydroponic systems can provide fresh, high-quality produce while using less water and space compared to traditional gardening. As technology and interest in sustainable farming practices advance, hydroponics continues to gain popularity among farmers and gardeners.

The healing power of Cayenne Pepper

Cayenne pepper, long celebrated for its culinary versatility, also offers remarkable health benefits thanks to its active compound, capsaicin. One of the most profound advantages of capsaicin is its ability to stimulate alkali and mucous secretions in the digestive system. These secretions play a critical role in protecting the stomach lining, preventing and even curing gastric ulcers. By fostering a healthy balance of stomach acids, cayenne pepper helps shield the gastrointestinal tract from damage, ensuring that digestion is not only efficient but also gentle on the body.

Beyond its protective benefits for the stomach, capsaicin also stimulates the salivary glands, prompting the production of saliva. This may seem like a small contribution, but saliva is essential for the first stages of digestion. It helps break down food particles, making nutrients more accessible and aiding their absorption in the stomach and intestines. Moreover, by enhancing saliva production, cayenne pepper naturally supports oral health, as saliva plays a key role in maintaining a balanced pH level in the mouth and washing away bacteria that can lead to bad breath.

For those seeking relief from digestive discomfort, cayenne pepper can be a powerful natural ally. Its ability to stimulate mucous secretion not only protects the stomach but also soothes irritation, making it an effective remedy for those prone to acid reflux or other digestive issues. The spice promotes faster healing in the stomach by encouraging the formation of a protective layer over any existing ulcers or damaged tissues, thus speeding up recovery and reducing pain.

Cayenne pepper is also known for its role in boosting metabolism. By increasing the internal temperature of the body, capsaicin prompts the release of more energy from stored fats. This thermogenic effect not only supports weight loss but also improves overall digestive efficiency. When digestion works optimally, it helps prevent issues like constipation, bloating, and indigestion, leading to a healthier gut and more balanced nutrient absorption.

In addition to its digestive benefits, the ability of capsaicin to prevent bad breath adds another layer to its appeal. By encouraging regular saliva flow, cayenne pepper keeps the mouth moist and free from food debris that can cause halitosis. This dual action of supporting both digestive and oral health makes cayenne pepper an excellent addition to any diet for those looking to boost their well-being naturally.

Blood Pressure Notebook

 Managing hypertension can be simplified with this Blood Pressure Monitoring Book, designed for at-home blood pressure checks. This essential tool helps individuals consistently track their blood pressure levels, ensuring they stay on top of their health. With dedicated sections to record personal details such as name, age, and the medication used to manage hypertension, the logbook serves as a convenient way to monitor your daily readings. Whether you're tracking blood pressure for personal health management or to provide detailed information to your healthcare provider, this logbook makes the process easy and organized.

Each entry allows you to document the date and time of your blood pressure readings, including systolic, diastolic, and heart rate data. These vital measurements are crucial for assessing heart and kidney health, helping you and your doctor take proactive steps to manage hypertension effectively. With room to note key details over time, this logbook empowers you to stay informed about your well-being while providing your doctor with accurate, up-to-date information.

Why is pH important in the blood?

 

Potential Hydrogen (pH) is the measurement of how acid or alkaline something is. There is a proper pH level for drinking water and a proper pH level for your blood. The pH level scale runs from 1 to 14 with 1 serving as “very acidic” 7 being “neutral” and 14 being “very alkaline.” This post focuses on our bloodstream and the things necessary to maintain a slightly more alkaline bloodstream pH level of 7.35 to 7.45. The reason for this is that the human body strives to maintain this pH balance starts with your energy level. It's the key to the pH miracle diet to help balance your body's blood pH level and increase your energy.

Putting low-quality fuel into your car after running it on high-quality fuel and then noticing a difference in overall performance is one of the best ways to think about the direct link between the quality of the fuel you put in your vehicle and its overall performance. If you think about your body as a finely tuned machine like other types of machinery, the parts need to be kept running by providing quality fuel. The best fuel for your body is a custom mix, that is a little more alkaline than acid. What difference does this make?

Think of the bloodstream as a superhighway with stops all over the body. Red blood cells are the traffic commuting along within the bloodstream, in a hurry to get to work. These red blood cells each have a negative charge on them, and this keeps them from getting into fender benders and collisions in the bloodstream. When the negative charge is stripped away from the red blood cells, they cluster together and can cause gridlock and bottlenecks in the bloodstream. In short, the traffic in the bloodstream isn’t flowing as smoothly and that causes everything to slow down. If you’ve ever been stuck in freeway traffic you know how frustrating this situation is. 

This stress on the body causes a domino effect, which eventually saps the energy away making you feel tired and sluggish. Acid is the culprit in this bloodstream traffic jam. When acid is introduced into the bloodstream it eats away at the negative charge that surrounds each red blood cell and causes all sorts of problems. The best way to avoid this is really quite simple, and it starts with what you put in your body's fuel tank, your stomach. Red blood cells are created by the food that you eat. When the stomach works on digesting that food, it leaves behind natural acidic waste. Your body eliminates this waste through your urine and sweat, but there comes a point when the waste build-up is too great to eliminate.

When the body can't get rid of all the acidic waste it stores the excess acidic waste in your body! The cells in your body are mostly alkaline and this acid waste starts to attack and destroy these cells. A lot of energy is expelled keeping the waste acid from doing detrimental damage to your body, but this fight can only go on for so long. Eventually, the build-up is so great that the cells deteriorate and cause energy depletion, leaving the body open to disease.

The higher energy level promoted by a more alkaline diet helps to fend off opportunistic diseases and ensures strong cellular regeneration. Making changes to your diet is a huge step in reversing this breakdown of your body while boosting your energy level. The choices you make in what you eat will greatly determine how much of this acidic waste gets stored in your body. The more alkaline your food choices are the less of this waste will be accumulated in your body, tipping the balance in the favor of good health. 

What happens when your blood pH level is too high? When the acid level in your blood is too high it's a condition called acidosis and when your blood is too alkaline it's in a condition known as alkalosis. There are a variety of factors that affect the blood pH like diarrhea, vomiting, urinary tract infection to name a few, and the lower your blood pH the more acidic the blood. How do you raise your blood pH, and what food affects the blood pH along with how you balance the pH in your body is what this post was written to answer and for me, it started with learning how to check my own pH level.

To check your own body pH level there are pH test strips for urine and saliva that can be purchased over-the-counter and online. The storage of body fat, dental problems like increased sensitivity in your teeth to hot and cold temperatures, weak bones, fatigue, due to your body robbing calcium from your bones and teeth can make you more susceptible to fungi, bacteria, and viruses all signs that your body might be a little, perhaps even a lot, on the acidic side which can lead to immune system burnout. So check for yourself, it's really not that hard to learn how to check your own body's pH level. All you have to remember is that for your blood 7.35 - 7.45 are healthy pH levels, for urine 4.6 - 8.0 are the optimum pH levels to look for, and for saliva, a pH measurement between 7.0 - 7.5 is best.

The old adage “you are what you eat” is absolutely true. By controlling the amounts of alkaline food you ingest you are giving your body a fighting chance. Find books and lists that outline which foods are alkaline and which ones are acidic. By limiting your intake of acidic foods and increasing your intake of alkaline food with the pH miracle diet you can increase your stamina, endurance, and the overall performance of your body machine.

List of Alkaline Foods

 

If you're someone asking what the heck is the pH miracle diet? It's a revolutionary new way to look at how you eat to keep the ph balance of your food intake at 80% alkaline with 20% acidity. The importance of this diet is to match the pH level of the bloodstream, which runs on the alkaline side. This task can be daunting for a lot of us because foods that most people love to indulge themselves in are considered high in acidity. The goal of adding more alkaline foods into your diet is to identify good alkaline food sources. Creating a comprehensive list of alkaline-producing foods will help you make the most of the pH miracle diet.

Alkalizing foods have a tonic effect on the body and neutralize the acidity in the bloodstream. Alkaline foods are like a breath of fresh air to the system regenerating and restoring damaged cells. Diets that are high in acidic foods cause the body to break down prematurely, the bloodstream carries these acid bombs throughout the system wreaking havoc in their wake. By determining what foods have an alkalizing effect on the body, we can incorporate them into our diet in larger amounts, setting the pH levels in the bloodstream to the optimum level. On average, the pH level of human blood is between 7.35 and 7.45; levels 7 and above are considered alkaline.

List of alkaline foods: Vegetables and fruits are the easiest ways to get more alkaline into your diet. Vegetables that are alkalizing are alfalfa, barley grass, beets, beet greens, broccoli, cabbage, carrot, cauliflower, celery, chard greens, collard greens, cucumber, dandelions, eggplant, garlic, green beans, green peas, kale, kohlrabi, lettuce, mushrooms, mustard greens, nightshade veggies, onions, parsnips, peas, peppers, pumpkin, radishes, rutabaga, sea veggies, spinach, sprouts, sweet potatoes, tomatoes, watercress, wheatgrass, and wild greens.

Fruits that have an alkalizing effect are apples, apricots, avocados, bananas, berries, blackberries, cantaloupe, cherries, coconut, currants, dates, figs, grapes, grapefruit, honeydew, lemons, limes, muskmelons, nectarines, oranges, peaches, pears, pineapple, raisins, raspberries, rhubarb, strawberries, tangerines, tomatoes, tropical fruits, and watermelon.

Since all protein from animals is acidic protein can be a problem when attempting to add more alkaline into your diet. It is possible to add protein to your diet that will have an alkalizing effect on your bloodstream. Proteins that are alkaline are almonds, chestnuts, millet, tempeh, tofu, and whey protein powder.

Food is nothing without the spices, herbs, and sweeteners that give it that extra bit of pallet pleasing favor. You can add these alkalizing additions to your culinary efforts to bring your pH levels into balance. Condiments that are alkalizing are cinnamon, curry, ginger, mustard, chili pepper, sea salt, stevia, miso, tamari, and all herbs.

Minerals are essential to optimum health. Paying attention to which minerals have alkalizing effects can add the proper balance to your blood pH. Minerals that have an alkalizing effect on the body are cesium, sodium, calcium, potassium, and magnesium.

There are other incidentals that can make adding alkaline to your diet even easier. Other ways to add alkaline to your diet are apple cider vinegar, alkaline antioxidant water, bee pollen, lecithin granules, molasses, probiotic cultures, soured dairy products, green juices, veggie juices, fresh fruit juice, and mineral water.

Knowing which foods and supplements add alkaline to your pH levels is just the beginning. Implementing them is the next step which takes planning and commitment. After adding these healing foods to your diet you can test your body’s pH levels with a  saliva strip test available at most health food stores. Keeping your pH level between 7 and 8 is the target for good health.

Remember the goal of the pH miracle diet is simple and aims to have the alkaline dietary-intake higher than your acidic-intake. This does not mean that you can’t enjoy the foods that are higher in acidity, quite the contrary; the balance of your diet should be geared toward alkaline-producing foods. By maintaining a proper pH balance you can ensure that your body is performing at its peak pH level.

 

The pH miracle diet and aging

 

When you hear the word diet, do you immediately think of weight loss? The focus on thinness in our society has connected the word diet with shedding a few pounds. Diet means any food or drinks you put into your body, and the diet that you consume has a profound impact on your overall health. The pH miracle diet is not just a diet for weight loss the first volume of this popular series was dedicated to health in general. The original pH miracle diet book focuses on many different issues, but let's talk about aging. 

In particular, just what does aging have to do with pH and acid/alkaline foods? Some experts believe that the reason we show signs of premature aging has to do entirely with the number of acidic foods we eat. The theory is that we can sometimes appear older than we are because our body can not effectively get rid of wastes and toxins that accumulate throughout our bodies. 

The body burns nutrients within our cells to get energy, maintain our body temperature, and keep our body functioning correctly. No matter what type of food you eat, vegetable or meat, acid or alkaline, gourmet food, or junk food, they are composed of the same elements: carbon, nitrogen, hydrogen, and oxygen.

To function correctly the cells oxidize the nutrients to use them and turn these nutrients into natural acids: carbonic acids, uric acids, lactic acids, and fatty acids. The cells expel these acids as waste into urine and sweat. When the body is functioning properly, and in balance, the waste acids are not a problem. The body can get rid of waste acids quickly and easily, making it easy for our body to maintain a normal pH of around 7.4. 

In a lot of cases, our modern lifestyle has resulted in our body not being able to rid itself of the waste acids correctly. The lack of sleep: a lack of exercise, overwork, stress, smoking, pollution, coupled with a high acid diet (heavy in meat and dairy products) are some of the reasons our body is prevented from expelling the excess acids resulting in too much acidic production from most contemporary diets making it hard for the body to maintain a proper healthy pH level.

Modern farming and food production practices, making foods more acidic than they used to also, contribute to this problem. There are inorganic acid minerals like chlorine, phosphor, and sulfur that seep into meats, grains, and root crops through the soil, air quality, and farming practices leading to the consumption of more inorganic acid minerals than ever before. All of this contributes to our bodies’ inability to get rid of waste acid.

The pH miracle diet is a way to provide some balance for an over-acidified lifestyle and premature aging. Aging occurs because of the build-up of acidic elements in the body. Healthy cells naturally have a slightly alkaline pH level, and since acid and alkaline are chemical opposites, high acid levels destroy cells. 

To stop premature aging and reverse the effect of acidic damage to the cells, you must start alkalizing your diet according to the principles set out in the pH miracle diet. Help your body develop a better system to rid itself of excess acid wastes, and develop the kind of eating habit that will help pull acidic wastes out of your body. 

Step number one, drink plenty of water, especially acid-free alkaline water. Just four glasses of alkaline water can be more effective than eight glasses of regular water. Water ionizers are available to help you create your alkaline water at home. Alkaline water will help flush out your system and get rid of the built-up acidity within it.

The pH miracle diet encourages people to eat a higher percentage of alkaline foods in their diet. The alkalizing foods (Lemons, Cucumbers, Beet Greens, Bananas, Tofu, Watermelon are just a few that) will help restore balance to the body and push the remaining acid waste build-up out of the body. According to pH miracle diet fans, the results are a more youthful glow, more energy, and a relief from some of the symptoms related to aging, like arthritis. 

Benefits of Canning and Freezing Food

 

This post deals with preserving food by canning or freezing it for later in the year. Like the days gone by and before the invention of the supermarket people not only grew most of the food they ate, but they also stocked their pantry and kitchen cabinets with canned jellies and jams. I remember a relative telling me once that it was not until they moved to the city that they got their first taste of store-bought jelly. 

It was amazing to me, at that time in my life because I had grown up on store-bought jelly. I remember being amazed to learn about what it was like to have been raised on homemade jellies and jams.  This post is the first of several food-storage posts I plan to write to share some of the canning experiences I have had with canning and freezing fruits and vegetables.

I realized that growing up as a kid if anyone had asked me where milk comes from I would most probably have told them "the supermarket." Most people get into canning and freezing food because of the great benefits they can get from preserving their own food. Canning allows you to enjoy seasonal fruits in vegetables all year round. If you are thinking of taking up this time-honored way of food preservation, you might also be wondering if it's worth it, or asking yourself, why bother? There actually are some very real benefits to canning and freezing food so let me start with my favorite reason.

You Can Save Money

If you take advantage of sales at your local supermarket or buy your food in season from local farmers, you might be surprised to learn that you can produce large quantities of high-quality canned food for little money.  A good example would be dried beans - a 2-lb bag of dried beans for $2, cooked and canned, produces 4 to 6 pints of canned beans. A pint is a bit more than a commercial can, making your efforts to preserve this food well worth it. 

Taking advantage of seasonal, local foods saves money, too. Vendors at open-air, or farmer's market, will sell fruits and vegetables in large-bag, or box quantities you can use for canning and food preservation that can be very reasonable in price and produce more than their worth in canned or frozen goods.

Eat Healthier Food

When you can, and freeze food yourself you know exactly what went into the jar. You can control the sugar and salt content, glass jars are also a very safe material for food preservation when properly sterilized leaving no metal to leach into the food. 

When you preserve your own foods the processing time is much shorter, especially when you can freeze food at home. There are no long transport times; you can get your food from the garden or market to the can in a matter of hours and the speed in food preserves helps retain more of the food's nutrients.

Let me also mention that - with the foods you can for yourself the list of extra added preservatives is basically reduced to only the good stuff, no added preservatives, artificial colors, or artificial flavors. There is no high fructose corn syrup or other dubious chemicals and additives that may be of concern. 

Summer Nutrients All Year

In the middle of winter, nothing beats opening a jar of fresh-tasting berries, frozen or canned at the peak of their flavor; I tell you there are few pleasures that will equal fresh-tasting corn and tomatoes in January. During these troubled coronavirus days leading into the cold and flu season, you and your family can enjoy nutrient-rich, healthy foods that can help ward off illness. 

Homemade Food Gifts

Have you ever received homemade jam or herbal vinegar as a gift for Christmas? In addition to all of the holiday homemade cakes and candies that I love during the holidays frozen or canned goods make excellent holiday gifts just as well, homemade preserves are relatively inexpensive and generally well-received. 

Reasons to grow your own Fruit and Vegetables

  

Having your own vegetable patch or fruit garden was once commonplace, over the years, however, growing your own food fell out of favor as the food industry became more commercial and supermarkets began to dominate the end of the food supply chain. I can still remember the trip down south when I was a kid, to my mother's home state of Texas, and meeting my relative there for the first time and the smells and taste of the fresh food there. 

To this day I can still remember how wonderful the fresh food tasted to my young developing taste buds and how cool it was to be able to take fresh fruits and nuts right off the tree and enjoy them. It was a big deal for a city kid like me. I returned from that trip to my bowls of cereal and TV-dinners and plenty of other processed foods; for a good part of my existence, processed foods were a staple in my life. 

In recent years, however, more and more people have started to explore growing their own produce again and I'm happy to say that I am amongst those dedicating a good part of my countertop acreage to grow their own food and I came up with what I think are 5 good reasons why you might consider starting your own kitchen garden. 

My fruit trees are of the potted variety (dwarf fruit trees to be exact) And while it would be nice to do, I am not suggesting you replace all of the food you eat with your own homegrown choices. At this point in my indoor farming experimentation, I only hope to grow a few of the fruits and herbs I usually pay for, and of the 5 good reasons for growing your own fruit and veggies reason number one is!

Freshness is the first reason to start growing your own fruit and vegetables. Fruit and vegetables taste better and are healthier if eaten as soon as possible after picking. Most fruit you buy from supermarkets and the like is picked well before it is properly ripe, to extend shelf life, and that usually has an impact on flavor. Growing your own lets you taste the freshest possible produce as it's meant to taste, reason number two!

 

The second reason for growing your own fruits and veggies is quality.  Commercially grown crops are often selected for their high yields, uniform appearance, and long shelf life rather than for quality and taste and I wouldn't be surprised if there was even a process to try and chemically replace some of the natural flavors of fruits and vegetables lost in the above process based on some of the chemical additives I have read on processed food labeling. When you grow your own, you can concentrate on the quality rather than economics, which is what I hope to do, my third reason is the price!

 

A lot of supermarket fresh produce is hugely overpriced, in my opinion, despite the advertising claims. Growing your own from seed is about as inexpensive as you can get, and even growing from small plants you buy is likely to provide you better food at a lower cost, especially when it comes to herbs. With many plants, you can use the seed from one growing season to provide plants for the next creating your own planting base circle of life and a self-sustaining cycle that will cost you only time and effort to keep going, reason number four is provenance.

 

More and more people have concerns about how our food is processed, and with chemical pesticides and genetically modified organisms or (GMOs) in the food we eat I can honestly say that I share this particular worry but with your own vegetable patch, you know exactly where your food is from and how it was grown. My fifth and final reason is variety.

 

There are literally thousands of different varieties of fruit and vegetables, but supermarkets tend to concentrate on only the most profitable and easy to sell. This means that our choice is often limited to a few select varieties of avocados or apple, for example, rather than the hundreds of traditional kinds that exist. Growing your own lets you pick the varieties you like the most, and experiment to find new ones you will rarely see on sale in your local supermarket.

 

When it comes to fruit and vegetable variety I have been experimenting with plant grafting techniques in an attempt to see if I can grow a special variety of cherry or lemon from my full-grown cherry tree and my draft lemon tree. So far not much luck but none of my plant patients have died. If someday you should hear of and apple-cherry-plumb fruit, it just might come from me, Dr. Hankenstein.

 

On a more serious note, I should point out that there can be a downside to growing your own fruits and veggies. I don't find the work to be hard but it is rather continuous, meaning it will take some time and effort especially if you're a beginner and decide to pick up some seed and give the above a try.

In these increasingly busy times, we might not think we have the time to spare, but starting small with a few herb plants on a windowsill, or perhaps the odd tomato plant, could give you a taste of growing your own food that just might be enough to hook you into growing your own peppers, onions, or grapes for life!

Strawberry, more than just a fruit

What’s the first thought that pops into your mind, when you think of strawberry – a mouth-watering dessert of strawberries covered with fresh whip cream? The perfect dessert to end an interesting evening meal. Strawberries can serve more than just to satisfy a sweet tooth with something other than processed sugars for dessert because the strawberry is packed with lots of health benefits that make this juicy berry a nutritious fruit for mind and body.

Eat this succulent fruit in its raw form or serve it as jams, syrups, salads, smoothies, wine, juices, and more. Strawberries are loaded with vitamin C, potassium, sodium and iron as well as being low in calories. Not just delicious, a strawberry, due to its mildly astringent properties, is also good for the skin. Strawberry flesh and juice are recommended mainly for oily skin to improve texture, encourage a healthy and more radiant complexion and minimize greasiness. The ellagic acids in strawberries appear to inhibit the growth of tumors (cancer cells). Strawberries are also a good source of salicylic acid that removes dead cells and cleans out pores.

Below are some skin-care-recipes that involve strawberries other fruits, oils, and juices that you can try but let me say first that I am not a doctor or skincare professional and that you the reader of this post should exercise precautions while following any skin-care-recipe instructions from this post. Avoid using any of these ingredients if you are allergic to them. If you have any doubts about what you may be allergic to please consult a medical professional before you used these skin-care suggestions. The responsibility lies with the reader and not with the site or the writer, be safe.

Strawberry possess properties that help with soothing sunburned skin, discolored teeth, and skin blemishes. For example, an alternative to placing cucumber on the eyes, place a sliced strawberry to reduce the puffiness. Strawberries are known to fight heart disease and provide a number of vitamins and minerals that support overall health. By adding strawberries to your diet, it helps to build a healthy immune system. In addition to various nutrients and minerals, strawberries are an excellent source of vitamin K and manganese, as well as folic acid, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

Packed with health benefits, strawberries, when added to beauty recipes for skin, help promote healthy skin. Try these homemade recipes made with this strawberry as the main ingredient.

Kiwi Cucumber Strawberry Facial Cleanser - Blend 5 to 6 strawberries, 1 kiwi, peeled and 1/2 cucumber to a smooth paste, not a runny mixture. If the mixture is slightly runny, add a bit of oatmeal until the potion is of proper consistency. Apply to your face and neck area with gentle massage to exfoliate the skin. Let the paste settle on your skin for 10 minutes and then rinse well with warm water. Your skin will look and feel fresh and clean.

For a Strawberry Facemask - Combine 2 or 3 ripe strawberries with 2 tbsp of finely grounded oats and 1 drop of lemon essential oil to form a paste. Spread the paste on to the face and neck area with fingertips. Relax for 20 minutes. Rinse off with cool water followed by a toner and moisturizer. The pieces of strawberry seeds aid in the skin treatment process.

Make an antioxidant mask with Strawberry and Papaya starring - ½ papaya, 4 strawberries, 1 tbsp rolled oats, 1 tsp honey, and 1 tsp fresh lemon juice. Grind the oats, blend papayas and strawberries till smooth with a few drops of warm honey until it flows freely. Combine and mix well all the ingredients. Apply the mixture to face and let it remain for 15 minutes. Rinse with warm water followed with moisturizer.

For beautiful and radiant skin – mash 1 or 2 strawberries mixing it with water to form a smooth paste. Apply the paste on your face, neck overnight. Rinse it in the morning.

Face Lifting Face Pack - 3 to 4 strawberries, 5-6 grapes, 1/2 pear, 1/2 apple and 1 ounce of orange juice. Before putting this paste on first apply a coat of honey before covering with this fruit mixture. Leave it for 30 minutes and then rinse it with lukewarm water. For the final rinse use vinegar to give your face, a perfect lift.

Another Strawberry Mask – 4 to 5 strawberries, 1 tbsp. milk and 1 tbsp. cornstarch. Mix all the three ingredients to make a paste apply on your face for 20 minutes. Rinse it first with warm water, then cold water. You can improve on this pack by using a mild astringent and then use a light moisturizer. You can use this pack for a week.

As I pointed out caution should be used when trying out or perhaps even eating any of the above fruits mentioned in these skincare recipes. Especially if this is your first time eating any of the above-mentioned fruit. My main purpose for writing this post was to point out what a fantastic nutritional and medicinal fruit the strawberry is.

The Basics of the pH Diet

pH miracle diet basics

The pH Miracle diet is the newest phenomenon on my dieting information radar screen. Health experts have noticed that popular diets seem to travel in waves. Unlike the low-fat diet craze from the 90s the last six to seven years have focused more on low-carbohydrate diets like Atkins, the South Beach Diet, Protein Power, and Sugarbusters. As people become frustrated with each type of diet, they look for something new to try. The pH Miracle diet is the focus of a lot of new diet information interest.

The pH miracle diet is so appealing to people because it is a complete 180-degree turn from the high-protein, low carbohydrate diets of the past few years. The pH Miracle diet, also known as the alkaline diet or the Young Diet, after its creator, Robert Young, represents a totally different approach to nutrition. Many holistic doctors and nutritionists see it as a more balanced approach to nutrition that takes the body’s true needs into account.

Basically, the human body has a pH that is slightly alkaline. The theory is that since the human body runs at this pH, our diet should be comprised of mostly alkaline foods. The standard American diet has many foods that are considered acidic, such as animal protein, sugar, caffeine, and packaged foods. All of these foods disrupt the pH balance of the body and can potentially cause a whole host of problems. The proponents of the pH Miracle diet say that all of these acidic foods actually disrupt the body’s use of alkaline minerals. These minerals include sodium, potassium, magnesium, and calcium, which make people prone to chronic diseases.

This is the real crux of the importance of the pH diet. The nutrition and health community has come to realize that what a person puts into their body has a profound effect on their overall health. Although the mainstream medical community has emphasized a balanced diet including fresh fruits, vegetables, meats, and dairy products, the pH diet takes this a step further. It points out that acidic foods actually rob your body of essential minerals. Those who follow the pH miracle diet are those who want to give their body a more non-acidic more alkaline balance.

Many of the foods that we eat commonly are considered no-nos on the pH miracle diet. One of the most surprising omissions was the absence of wheat products. The FDA recommends whole-wheat products for better health. Yet according to the pH diet, grains like wheat, millet, oats, and rice are acidic and harmful. The alkaline grains of buckwheat, quinoa, and spelt are favored for their alkalizing benefits.

Generally, all meats and dairy are omitted on the pH Miracle diet. If you’re worried about protein, goat milk is slightly alkaline. There is also protein provided from vegetarian options like beans, tofu, and certain nuts and seeds. Most vegetables have alkalizing effects, except for mushrooms. Fruits are limited to coconut, grapefruit, lemon, and lime.

Those that have tried the pH miracle diet say that they feel massive effects on their health within the first few weeks. Lowering the intake of processed foods and eating more vegetables is good health advice for everyone, whether or not they follow the specifications of this particular diet. In fact, this has been one of the major criticisms of the pH miracle diet. Opponents say that if people are already eating fresh foods and drinking plenty of water, then the diet will have no effect. However, they do not take into account the acid/alkaline balance theory.

Another important thing to consider is that there has been no scientific testing of the theories behind the pH miracle diet which I interpret as the opportunity to do a little alkaline diet testing myself. Also, many conventional medical doctors see no benefit to the program. However, the principles behind the diet are based on holistic medicine and Chinese medicine, which have been around for centuries. The ph Miracle diet principles are currently being studied at John Hopkins University and by Dr. Neil Solomon of the United Nations. Soon the critics may have to re-evaluate their stance on the diet’s scientific basis.

Taking Care of you Skin

Caring for your Skin

Lunchtime and Fast Food

Lunch is the forgotten stepchild of the meal day unless you work everyday or work off-hours, (Swing Shift or Night Shift) and usually we spend a fair amount of energy planning dinner, and we (sometimes begrudgingly) spend some energy making sure we eat breakfast. Have you ever looked up at the clock at noon, realized we are hungry and then scarfed down whatever was available and easy?

Too often, lunch, means fast food, vending machine food or – for some people – nothing at all. And this is truly unfortunate. Nutrition experts tell us again and again that eating three meals and two snacks a day is the surest path to good nutrition and a balanced diet. Even the fast-food places are catching on to people being more health-conscious and are introducing more healthy choices, like a veggie burger that tasted like meat. A hamburger and fries don’t get you very far on the path to good nutrition, however.

So, how do you change this? Lunch is a tough one for people who work outside the home. Sure, you can pack leftovers from dinner, but what if there aren’t any or you didn’t like dinner in the first place? Making a sandwich and adding some fruit sounds easy, but that’s just one more thing to do in the morning and if you’re in a rush, it’s one of the first chores you’ll discard.

Here are some tips to bring lunch back into focus on busy weekdays:

Do plan for leftovers, if possible. I mean if you like what you’re making for dinner and think you wouldn’t mind having it for lunch tomorrow, set aside some for lunch add a piece of fruit and yogurt and there’s lunch tomorrow.

If you must have fast food try to stay away from fries, and see if soup or a salad is on the menu. Yes, I said salads. Sure, you’ll get some nutritional content from the lettuce and all the other goodies on the salad, but the dressing might have as much as 30 grams of fat in it, most of it saturated fat. Stick with light dressings or even keep a bottle of dressing in the fridge at work.

If you’re out and about running errands and get hungry, stop at 7-11, and grab a bottle of milk, some trail mix or a granola bar and a piece of fruit. It might not be gourmet, but it should boost your energy level until later and then dinner.

Keep lunch items at work. There are many things you can keep in your desk that are shelf-stable and still healthy. A packet of tuna and crackers were my favorite. Stay away from fruit juices loaded with sugar and prefer fresh fruit. Nuts, trail mix, and granola bars are all good lunchtime choices. Stay away from sodium-laden canned soups and noodle bowls. Not only can they provide you with more than the maximum sodium you need for one day, but they also won’t provide the complex carb and protein boost you need to get you through the afternoon and keep you from stalking the vending machine later for an unhealthy snack.

Grapes and Mental Health

We've all heard that drinking wine is good for us, but what about those who are on medication or just don't indulge in alcohol? Well, according to the experts, non-fermented (Concord) grapes may be just as healthy for you, especially when it comes to our aging brains. In fact, new studies suggest that drinking a healthy amount of unadulterated (Concord) grape juice can help us stay healthy by keeping our bodies laden with important antioxidants, our minds limber, and our memories on track.

Recent research shows that grape juice given to lab rats (who were approaching the end of their life span) enhanced their cognitive and motor abilities and skills. The researchers placed laboratory animals under a significant series of tests focusing on their short-term memory and their neuro-motor skills. What they found, was that the majority of the tests conducted revealed ample improvement or a trend toward substantial improvement in these essential areas that also significantly affect humans as they age.

These experiments, addressing our continually and increasingly aging population (people these days can look forward to enjoying a healthy life, up into their 80s and beyond, with a new standard reaching the 100-year mark), seek to determine better ways for individuals to grow "old" gracefully and maintain their mental and physical abilities and skills.

Experts went on to add that although these tests and findings are currently in the preliminary stages, they assert that much (previous) research has identified (red, concord) grapes as containing essential antioxidants that are beneficial for our health for a vast variety of reasons, including lowering cholesterol and warding off serious ailments such as certain types of cancers. Now, drinking Concord grape juice is gaining notoriety for it (seeming) potential to help retard the mental and physical deterioration process that generally has been associated with aging.

Healthy Breakfast

Whatever your true feeling about breakfast? I believe this meal has earned the title of the most important meal of the day. Most of the information I have been able to internalize and commit to memory referrers to a "normal day." Meaning a day that ends in the evening and begins again in the morning. I say this because when I used to work the night shift hardly anything I have learned about the importance of breakfast would have applied to me then. So if off-shift work is your plight this information may or may not feel like it's useful.

After a good night's sleep of 8 to 10 hours, blood sugar levels are usually low by morning. Even while we sleep our body is busy working burning calories to keep us warm, while we sleep. After fasting for 8 to 10 hopefully restful hours of sleep. The Arabic word for the first meal of the day translates to Break Fast. In my opinion after fasting all night it's time to recharge in the morning and take in the nutritional fuel necessary to power our mind and body through the day.

Breakfast allows us to kick-start our day making this meal beneficial to both young and old. People who eat a healthy breakfast daily are more likely to

- Consume more vitamins, minerals and less of fat and cholesterol.
- Increased strength and endurance.
- Better concentration and productivity all day long.
- Control weight and
- Low cholesterol equals a lower risk of heart disease

Children who eat breakfast are likely to have better concentration, problem-solving skills, and better eye-hand coordination and are less likely to miss days of school.

If you think to skip this meal will help you lose weight, think again. Skipping this first meal of the day can send your body into starvation mode and make you crave for snacks especially sweets. Impulsive snacking on unhealthy foods can lead to weight gain. Try to choose healthy foods from at least two food groups each morning

- Fruits & Vegetables
- Grains
- Dairy
- Proteins

A glass of pure fruit juice, bananas, yogurt, low-calorie muesli with semi-skimmed or skimmed milk, fresh fruit salad with few spoonfuls of low-fat yogurt, fresh and raw veggies mixed with flavored yogurt, a slice of toast or plain bread with eggs, boiled or poached are some good options for breakfast. Kids can enjoy a Smoothie with their favorite fruits; add a dash of yogurt or honey to make it more delicious.

The first thing I do in the morning is to rehydrate with a cup of tea or a glass of water and then try to eat as healthy as possible. If you look forward to eating different kinds of healthy foods for breakfast, you are less like to skip this meal. If time is your hurdle, think about packing your breakfast or eating on the 'run', its better than skipping breakfast altogether.

Keeping calories under control when dining out

There are plenty of fun places to dine in San Jose California not only is the city a fun place to visit but the area also contains some of the best restaurants in San Jose. Ever wonder how you can possibly lose weight when the average dinner out contains so many extra calories? Well, don’t worry this post might be able to help! Keeping yourself in shape when dining out is simply a matter of ordering the right things to eat.

Here are 6 tips for having a healthy dinner out (and keeping all those extra calories in check) Tips that will help you turn just about any restaurant into one of the healthy restaurants.

Watch Your Drinks

By not ordering an alcoholic beverage, you've saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You'll be glad you did when you consider the calorie savings.

Have A Salad

One of the best menus choices is a salad, salads are my healthy fast food. Not only will it fill you up so you'll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart-healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric intake. Also, choose your dressing wisely. Avoid cream-based dressings and go for the vinegar-based ones. You also have the option of using vinegar and olive oil which is heart-healthy.

Don’t Order An Appetizer Unless Necessary

Do you know that some appetizers have more calories and fat than the main course? Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It's not a healthy way to start your meal.

Choose The Right Kind Of Foods

Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, but you'll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you'll be reducing your caloric and carbohydrate intake. Also, stick to tomato-based sauces rather than cream-based and you'll enjoy considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.

Don’t Overeat

Today, many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you'll be less tempted to overeat.

No ” To Sugary, Fatty Desserts

Instead, go for low fat or low carbohydrate dessert selections such as a low-carb cheesecake. These are wise choices for the health-conscious eater that still allow you to end the meal on a sweet note. If a healthy dessert option isn't available, try a cup of coffee with skim milk to help satiate your desire for something sweet.

The next time you go out for dinner, keep the above tips in mind. You will be surprised how many calories you are able to eliminate from your meal just by ordering the right menu selection, turn where ever you dine when you're eating out into a healthy food restaurant by the number of calories you can take away!