A holistic approach to pediatric care in Frisco and Plano, Texas

Award winning, top rated Pediatrician serving Frisco, Plano, Allen and North Dallas


Leave a comment

Natural Remedies for a sprained ankle

A sprained ankle can be a very aggravating thing since most of the time it happens when we least expect it, and almost always becomes a hindrance to our life. This annoying injury can put us down for a long time, and, despite the ever-increasing risk of doing it again, there are effective home remedies that can help you heal faster from a sprained ankle, or just ward off the beginning of tear on your ankle straps. If you get ankle pain often or sprain it, you may want to hold on to this important information and find out about some effective treatments you can do at home.

Initial, basic treatments:

As you well know, ice can help heal a sprained ankle because cold can fight off inflammation and also reduces pain – using ice helps decrease that pain gradually. All you need to do is take a glass of ice cubes, wrap them in a moist cloth towel and put it on the sprained ankle for 10-20 minutes a day for a week. Note that if you see the color of the skin changing to bright white – remove the ice immediately, because you may cause a cold burn. Do not put the ice directly on the skin, as it may damage it, and if you suffer from diabetes, you should consult your doctor before trying this.

Bandaging

One of the important things to do after spraining your ankle is to avoid and remove the shoe to examine the injury closely. You want to keep that ankle as rigid as possible, and so try not to remove your shoe until after you’ve gotten home and can bandage it right away. Bandaging the ankle avoids further damage and also helps mitigate the pain (by not allowing the injured area to move) and the swelling of the injured area.

The sprain should be wrapped with a strong elastic bandage, but not so tightly that it stops the flow of blood. It’s best to leave the bandage on the area all hours of the day, and take it off at night to sleep and so the injured area can "breathe". It’s important you check on your condition now and again because if the bandage makes you numb, you must remove it immediately. Once you’ve sprained your ankle, it’s a good idea to bandage it before embarking on an activity where it might get damaged again.

One of the first things you need to know if you’ve sprained your ankle is to rest; for the first 48 hours, it’s best not to put pressure on the injured area and it’s best not to do any physical activity at all. The swelling and pain usually go down significantly after this period of time, and then you can start to, very gradually, put weight on the injured ankle, but it has to feel comfortable doing it. If you feel your ankle can’t handle the weight, you have to stop, lie down and keep your leg raised. Put your leg on a big pillow, this will also reduce pain and swelling.

1. Onions

The onion, being a natural anti-inflammatory agent, can really help your ankle and reduce that strong pain. All you need to do is take one big onion and put it in the fridge for 2 hours. Then, cut it into small pieces and mix it with a tablespoon of salt in a small bowl. Put the mixture on the injured area, bandage it and leave it like so for 8 hours. After that period of time, you should replace it all – mix and bandage. You can do so as much as needed until relief is achieved.

2. Garlic

Garlic can be a very quick home remedy for ankle sprains, it will calm the pain, improve recovery times and strengthen your immune system – all at once. All you need to do is clean the injured area, dry it well, then take one tablespoon of garlic juice and mix it with one tablespoon of coconut or almond oil. The mix should be gently massaged into the injured area for about 10 minutes and then cleaned well. This should be repeated twice a day for 2-3 weeks for best results.

3. Olive oil

Olive oil contains phenomenal materials that can alleviate the inflammation and hasten the healing process of a sprained ankle. All you need to do is take a teaspoon of olive oil, heat it up and then allow it to cool a bit until it is only warm. When the oil is lukewarm, massage it into the injured area for several minutes. This can be done 3 times a day until you get relief from pain and your muscles relax.

Alternatively, you can mix one tablespoon of olive oil with one egg yolk and smear the mix on the injured area, wrap with a clean cloth and keep the bandage for two days. Afterward, remove the cloth bandage, clean the area well and repeat the process if needed.

4. Turmeric

Turmeric does a lot more than give our food a unique taste. It can also subdue our pains and alleviate the inflammation caused by the sprain. In addition, it can also prevent blood clots, improve the blood flow and deal with skin and digestion issues. All you need to do is to mix turmeric powder with warm water to get a balm-like texture. Add a bit of lemon juice and hit the mixture; then, smear it on the injured area, wrap in a bandage and take it off 10 hours or a night later. For best results, repeat this action continuously for 3 days. If you’d like more help with the pain, you can add a teaspoon of turmeric powder to a warm glass of milk, mix well and drink it – you can do so twice a day for a week.

5. Castor oil

Castor oil contains an extraordinary amino acid that was found to have anti-inflammatory properties. It is called oxalic acid. This acid and the castor oil, in general, have been used by traditional medicine men to help people dealing with ankle problems. All you need to do is pour some castor oil into a bowl and dip a cotton piece of cloth in it; then, you need to put the cloth on the hurt area of the ankle and bandage it. Now heat some water, pour it into a hot rubber water bottle and put it against the painful area. Keep it there for 30 minutes, with your leg lifted up. Afterward, remove the bandage and the hot water bottle and massage the area gently. Repeat this process 3 times a day for 2-3 days.

6. Magnesium Sulfate (English Salt)

Magnesium Sulfate, or English Salt, is a mineral compound found in many pharmacies. Used externally, it can be used to treat rashes of the skin, inflammations, local pollutants or small ulcers, and is considered an excellent home remedy for sprained ankles. All you need to do is fill a cup with English salt and pour it into a tub filled with lukewarm water. Then mix the water well to completely melt the salt crystals and soak your ankle for 30 minutes. Repeat this twice a day for 3 days to get the best results.

7. Cabbage

Yes, the familiar cabbage is also a good remedy for a sprained ankle. It is an anti-inflammatory and it can reduce pain. It is rich in vitamins and phytonutrients – compounds that serve as antioxidants and help the injury heal faster. All you need to do is remove the outer leaves of the cabbage and squeeze all the juice out of them. The squeezed leaves should be heated a bit in the oven, covered in tin foil, then put on the injured area and wrapped with a bandage. To keep the area well warmed, you should cover the legs with a blanket or a towel and sit with the bandage for 30 minutes, twice a day, for at least 2 days.

8. Ginger Roots

Ginger roots are very efficient at reducing the symptoms of a sprained ankle – including swelling, pain, etc. All you need to do to gain this benefit is to fill a pot with 8 cups of water and add a cut ginger root about 2-3 inch (5-8 cm) long. Boil the water in the pot for 5 minutes, turn off the flame, and then leave the liquid in the pot until it reaches room temperature.

Now, soak a clean cotton cloth in the ginger water and wrap the injured ankle with it. It’s important to start this treatment within 2-3 days of the moment of injury. Also, do not use the liquid when it is too hot, since it may irritate the skin and cause tissue damage.

Source: Internet & Others


Leave a comment

TIPS for SUMMER TRAVEL

Summer is the time for travel. Traveling should be a relaxing experience, an opportunity to change the mundane setting to something new and exciting, and a chance to enjoy yourself. Sadly, while we do enjoy ourselves, typically by trying new foods, drinking more than usual and relaxing on the beach, it often happens that vacation ends up being a challenge for your body, especially for your gut, with over half of vacationers experiencing some sort of digestive problem. The majority of travelers suffer from such issues as diarrhea, constipation, heartburn and bloating, and anything starting from the food you eat to air travel to your activity levels can affect your digestive health. These annoyances can be extremely uncomfortable and can even ruin your vacation plans, but they don’t have to. You can prevent these common traveler’s gut issues by taking into account a few things and following the tips we suggest in this article.

Do Your Research

Before traveling to a certain country, research food safety in that destination, as in many countries, restaurant and street food, as well as tap water may not be as safe as in your home country. If any of the above-mentioned are an issue, always avoid street food and choose restaurants carefully.

If water is an issue, also avoid ice cubes in your drinks. Some doctors even recommend sticking to bottled water no matter where you’re planning to go, as the composition of the local tap water may differ from what your body is used to, which can upset your stomach.

It’s also safer to stick to cooked rather than raw foods, as well as to choose pasteurized products to make sure your food is free from harmful bacteria. We have written an article about 10 foods that typically cause food poisoning you can check out. Also, you can access CDC’s food recommendations for travelers here, which we also find quite helpful.

Wash Your Hands (Often)

Washing your hands with soap as often as you can is a great way to prevent food poisoning, as, despite popular belief, we catch a lot of bad gut bacteria and viruses from our own hands and not infected food per se. Pools, bathroom stalls, doorknobs, planes, and buses are all a breeding ground for harmful bacteria, with often thousands of people passing by these places each day.

Even if you can’t wash your hands before and after every meal, make sure to carry around wet wipes, napkins and a hand sanitizer on you at all times and use them constantly. When washing your hands, make sure to use soap and avoid closing the tap or touch any doorknobs directly with your hands in a bathroom after washing your hands (use a towel or napkin instead), as bathrooms are notorious for spreading all kinds of harmful microorganisms.

Water and Herbal Teas are Your Friends

Becoming dehydrated while traveling is easy, as we tend to forget about our water intake when we’re on the beach or exploring a new and exciting place, and it might be a hassle to drink enough on a plane or while driving. Those are exactly the pitfalls that can cause constipation and worsen your diarrhea symptoms, and so we recommend to drink enough water and then some more to prevent those issues.

And while replacing your water with cool soft drinks, coffee or cocktails may sound tempting, don’t submit to that temptation, as all of these drinks can actually trigger digestive issues ranging from heartburn to diarrhea. Finally, it might also be a smart decision to stock up on some peppermint tea if you’re prone to constipation, bloating and gas, as it may help relieve the bloating and calm your gut.

Watch Your Fiber Intake

Fiber is essential for our digestive health in so many ways, so making sure you’re eating plenty of it is important every day. Sufficient fiber intake is especially crucial when you’re traveling, as up to 48% of vacationers were reported to experience traveler’s constipation, and fiber helps to keep things moving even when you’re stressed and not very active. To make sure you’re getting enough fiber, you can make a rule for yourself to eat plenty of fruit and veggies while you’re traveling, or include more whole grains into your diet, even if you mainly eat out. Packing an apple and a whole grain energy bar into your bag as a healthy snack is also a great way to increase your fiber intake.

Avoid Trigger Foods

Even if you know 100% that the food you eat while on your vacation is safe and properly cooked, you’re not clear of digestive issues. This is because we tend to sleep less, eat more and change our meal schedule while on vacation, all of which makes our gut more sensitive to the types of foods we eat. And we all know what kind of food we indulge in on vacation: everything that’s too sweet, too salty, veg-free, and preferably fried. And while trying new local foods and cooking the least amount of food possible is certainly part of any adventure, we recommend you to be mindful of the type of foods you choose to eat. Oily, greasy and overly-processed foods can cause constipation, and sugary foods and drinks, as well as dairy, can trigger diarrhea. Eating portions that are too big, too fast, or overindulging in coffee and acidic foods can cause acid reflux, whereas consuming a lot of beans, broccoli, and cabbage can make you bloated. There are also some trigger foods that worsen your symptoms specifically, so if you know, for example, that milk chocolate often makes you constipated, steer clear of it even on your vacation.

Don’t Ignore Your Gut

If you’re used to a certain meal schedule, try to keep it up while you’re traveling as much as you can. This will make sure you have plenty of energy and keep your digestive flow steady. Another common mistake people are guilty of is ignoring the urge to go to the bathroom, which can lead to constipation. Even if you don’t feel particularly comfortable using a public bathroom or the one at your hotel, it’s important to listen to your body, otherwise, you are risking turning your entire vacation into an extensive and often painful bathroom break.

Stay Active

Now, it makes sense to give your exercise routine a break when you’re traveling, but you still have to stay active when you’re on vacation, otherwise, your digestive system may become more sluggish and slow, which can bring about a variety of digestive symptoms.

Doctors point out that medium intensity exercise can improve digestion and prevent constipation (obviously, not only when you’re on vacation). Even if you’re relaxing on the beach 24/7, try to take regular walks (or swims) each day to keep your body, and especially your gut, active and happy.

Stock Up on These (Just in Case)

As you may have noticed, all the tips we mentioned previously were ways to prevent an upset stomach and gut, which is, of course, optimal, but what can you do if there you are, in the tourist destination of your dreams, suffering from a digestive issue? For that purpose, you should have a well-stocked first-aid kit that will get you back on your feet in no time.

The same works for people who know that they always suffer from a certain issue while traveling, and this way they will be well-stocked ahead of time. Here are some OTC meds you might want to pick up:

1. If you suffer from persistent traveler’s constipation, you will benefit from psyllium husks or bulk-forming laxatives, which, unlike other laxatives, don’t cause dependency and are not likely to have complications. Do keep in mind that you will need to drink a lot of water if you’re taking these, or else they can worsen your symptoms.

2. If heartburn is your main concern, you can take antacids, which will improve the symptoms, but keep in mind that you shouldn’t take them for more than a week.

3. If you experience mild traveler’s diarrhea, you can stock up on Pepto-Bismol or loperamide (Imodium).

Do keep in mind, however, that persistent or severe symptoms will require professional medical attention, especially if they are accompanied by a fever, cramps, blood in the stool, etc.


Leave a comment

Tips for Developing Self Confidence in Your Child!

Self-confidence is the path to success – it is the inner belief in your ability to control yourself, your body, your behavior, and the challenges that the world places before you. Therefore, it is clear to us, as parents, that one of our most important tasks is to develop this trait in our children and to instill in them the faith, self-confidence and spiritual strength that will help them succeed in life. But although this knowledge is in our minds, the big question facing us at this stage is how can we build this significant trait in our small child, who may not yet have the skills and understanding to appreciate how important it is?

1. Ignore your fears

In order to build your child’s confidence, you must put aside all your fears and do the things that are right for your child that work for them as well as for your benefit. Ultimately, you have to choose whether to continue feeding your fears and risk transferring them to your child, or rather to cultivate your hopes and desires and focus on the positive qualities that can make them successful.

2. First try to understand them before trying to be understood

One of the most important things for your child’s development of self-esteem and self-confidence lies in the fact that you will first need to understand them rather than seek to be understood by them. What does this mean? The more you can identify your child’s feelings and understand their words and actions more effectively, the more you will see that they’ll have a greater desire to listen to you and believe what you say and communicate to them.

For your child, you are a lot more than just the two people providing them with food, shelter, and love, you are the ones who serve as an example for them. They watch you and does what you do, not necessarily what you tell them to do. Therefore, the important point here is for you to be able to identify and absorb their mindset, which will give you the tools to convey and project their self-confidence.

3. Expect their confidence to be challenged

You should start by recognizing that there is no child who can be 100% protected from mistakes, failures, and mishaps along the way. We can say with confidence that your child will also reach a certain point where they will suffer a severe blow to their self-confidence, and it may even seem harder and more intense than what other kids go through. However, it is almost inevitable, and we should always be prepared for when it happens.

You must have faith that your child can cope with difficult times and challenging tests and get through them successfully – because only if you tell them that you’re sure they’ll land on their feet and make you proud, will they. You should understand that while parenthood is no walk in the park, your child’s growing process isn’t either. You have to work hard with them to let them be who they want to be; All they need is to be led down the right path and given the space to grow, and they’ll have the confidence they need to get through everything.

4. Teach your child to be a problem solver

Research suggests that even the youngest child can be educated to solve his or her own problems. The key is to just bite your tongue, stop your natural urge to intervene in your child’s favor and let them manage the situation.

For example, if your child comes to you complaining that another child has taken their toy without permission on the playground, don’t rush to argue with that child or with their parents, rather ask your child what they think is the best way to get their toy back. Even if the first idea that comes to mind is to take the toy back by force, challenge it and explain what might happen in that situation, and then continue to ask, "What other ways can you think of getting the toy back?" – You’ll be surprised to see what original and interesting solutions may come up in such situations, which of course will greatly enhance your child’s self-confidence.

5. Practice positive self-talk

You are your child’s role model, meaning whatever behavior it is that you exhibit – you can expect that they will eventually learn from you and imitate you. Therefore, it is important that you focus on the things that come out of your mouth just like you should be conscious of your actions, making sure to create a positive atmosphere for yourself and your child when they are around. Positive self-talk, for example, is a good way to improve our ability to overcome difficulties – as opposed to sarcastic comments many people speak to themselves when they do something negative. Bottom line, to develop self-confidence in your child, you should also treat yourself most positively.

6. Make sure that your child spends their time surrounded by other adults

Children naturally like to spend time and play with friends their own age, but know that it is important to ensure that your child spends part of his or her time around older people, so that they can expand their worldview and way of thinking. Doing so will give them the power to speak, deal and even connect with people older than them who are not you, which of course will increase their self-confidence. Know that various studies have also examined and found that close relationships with adults – such as a teacher, uncle, a babysitter or a parents’ friend – make children more resilient and stronger.

Source: Internet & Others


Leave a comment

MINERAL CONTENT IN COMMON VEGGIES

Artichoke

Artichokes are great for the liver, digestive tract and can even help reduce inflammation throughout the body. The leaf, stem, and root are also extremely healthy and is often used to make plant extracts. The plant itself contains the following minerals:

  • Calcium: 53 mg/100 grams
  • Copper: minor amounts
  • Iron: 1.5 mg/100 grams
  • Magnesium: 22 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 103 mg/100 grams
  • Potassium: 353 mg/100 grams
  • Selenium: minor amounts
  • Sodium: 47 mg/ 100 grams
  • Zinc: minor amounts

Asparagus

Asparagus is an incredibly great vegetable for your body and can be enjoyed in a number of different ways. It’s best known for being an aphrodisiac and can cleanse the urinary tract. Consumption of asparagus can help neutralize excessive amounts of ammonia in the urine, which is usually responsible for a lowered libido and even fatigue. Asparagus contains:

  • Calcium: 15 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.6 mg/100 grams
  • Magnesium: 10 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 48.5 mg/100 grams
  • Potassium: 200 mg/100 grams
  • Selenium: minor amounts
  • Sodium: 200 mg/ 100 grams
  • Zinc: minor amounts

Avocado

Avocado is a delicious treat for anyone dieting, as it is high in a particular type of fat that helps reduce cholesterol. Avocados can be prepared in a number of ways, and they are also low in sugar and high in Vitamins B, C, and E.

  • Calcium: 15 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.7 mg/100 grams
  • Magnesium: 29 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 82 mg/100 grams
  • Potassium: 377 mg/100 grams
  • Selenium: minor amounts
  • Sodium: 3 mg/ 100 grams
  • Zinc: minor amounts

Broccoli

This vegetable is a member of the cabbage family, which has a large flowering head and a stalk. It’s great for the colon, the bladder and is chock full of Vitamins C, E, and A, which helps to improve skin and boost your immunity. It is aided in this venture by the following:

  • Calcium: 100 mg/100 grams
  • Copper: minor amounts
  • Iron: 1.5 mg/100 grams
  • Magnesium: 18 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 46 mg/100 grams
  • Potassium: 340 mg/100 grams
  • Selenium: minor amounts
  • Sodium: 12 mg/ 100 grams
  • Zinc: minor amounts

Brussels Sprouts

Here is yet another Cruciferous vegetable, a member of the mustard family, and the relatedness to cabbage is not surprising, as it looks like a miniature cabbage and is closely related to kale. It is high in Vitamins A, C, and K, which helps bone growth and also contains large amounts of fiber along with the following minerals:

  • Calcium: 30 mg/100 grams
  • Iron: 0.6 mg/100 grams
  • Magnesium: 20 mg/100 grams
  • Potassium: 382 mg/100 grams
  • Sodium: 3 mg/ 100 grams

Cabbage

This cruciferous vegetable can give you increased health, and help reduce the risk of heart disease, obesity, and other similar issues. Thanks to the following minerals, cabbage is also great for boosting immunity and strengthening the digestive tract.

  • Calcium: 75 mg/100 grams
  • Copper: minor amounts
  • Iron: 1 mg/100 grams
  • Magnesium: 12 mg/100 grams
  • Manganese: 0.5 mg/100 grams
  • Phosphorus: 36 mg/100 grams
  • Potassium: 300 mg/100 grams
  • Selenium: 1 mg/100 grams
  • Sodium: 10 mg/ 100 grams
  • Zinc: minor amounts

Carrot

This is a delicious root vegetable that comes in a number of colors, though orange is the most common one. It is excellent for oral health and it is a great source of antioxidants. Of course, it’s most well-known benefit is the improvement of eye health and sight. Carrots contain the following important minerals:

  • Calcium: 29 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.4 mg/100 grams
  • Magnesium: 7 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 23 mg/100 grams
  • Potassium: 218 mg/100 grams
  • Selenium: minor amounts
  • Sodium: 35 mg/ 100 grams
  • Zinc: minor amounts

Cauliflower

Cauliflower is an extremely versatile plant, not only in terms of its uses and recipes but also in its health benefits. It can help to ward off a wide range of diseases and aids the body to fight inflammation. Along with all other cruciferous plants, like cabbage, Brussels sprouts, and kale, it can also play a major role in cancer prevention, all thanks to the minerals it contains:

  • Calcium: 15 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.5 mg/100 grams
  • Magnesium: 12 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 20 mg/100 grams
  • Potassium: 250 mg/100 grams
  • Selenium: minor amounts
  • Sodium: 8 mg/ 100 grams
  • Zinc: minor amounts

Corn

Corn, also known as Maize, is a grain that has come to be used in a hundred different ways due to its texture, taste, and ability to pop (which is my personal favorite). Eating corn at regular intervals can help to prevent painful hemorrhoids, lower cholesterol and even improve your skin and eye health, loaded with these heavy minerals:

  • Calcium: 11 mg/100 grams
  • Copper: minor amounts
  • Iron: 2.71 mg/100 grams
  • Magnesium: 127 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 210 mg/100 grams
  • Potassium: 287 mg/100 grams
  • Selenium: 0.6 mg/100 grams
  • Sodium: 35 mg/ 100 grams
  • Zinc: 2.21 mg/100 grams

Cucumber

Believe it or not, Cucumbers are actually a fruit, belonging to the same family as melons and squashes and have many uses. As such they are low in calories and high in nutrients. Cucumbers can act as both an anti-inflammatory and an anti-oxidant if enjoyed regularly. It can even assist in the prevention of many diseases and strengthening of the immune system.

  • Calcium: 14 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.2 mg/100 grams
  • Magnesium: 10 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 1.4 mg/100 grams
  • Potassium: 124 mg/100 grams
  • Selenium: minor amounts
  • Sodium: 5 mg/ 100 grams
  • Zinc: minor amounts

Green Paprika

A single serving (one cup) of green pepper (also known as green bell peppers or green capsicum) contains approximately 120 mg of Vitamin C, as well as 0.6 mg of Vitamin E, along with the minerals listed below. Capsicum is also incredibly good for maintaining eye health, even at an older age, and acts as a significant anti-oxidant.

  • Calcium: 15 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.5 mg/100 grams
  • Magnesium: 11 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 14 mg/100 grams
  • Potassium: 200 mg/100 grams
  • Selenium: minor amounts
  • Sodium: 5 mg / 100 grams
  • Zinc: minor amounts

Leek

Chock full of Vitamin A and Vitamin K, leeks are an amazing garnish that can help improve your vision. They also act as excellent anti-oxidants and support the development of healthy blood cells, which assist the body in fighting infections. Consumption of leeks can also help to prevent cataracts and muscle-related degeneration.

  • Calcium: 60 mg/100 grams
  • Iron: 1 mg/100 grams
  • Magnesium: 10 mg/100 grams
  • Potassium: 250 mg/100 grams
  • Sodium: 5 mg/100 grams

Onions

Onions are an absolutely fantastic source of nutrients, and the best part is, they’re great in everything. Consumption of onions can aid in digestion, regulating blood sugar, managing cholesterol levels, and can also improve bone density. Finally, onions are considered an anti-inflammatory.

  • Calcium : 30 mg/100 grams
  • Copper : minor amounts
  • Iron : 0.5 mg/100 grams
  • Magnesium : 9 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 23 mg/100 grams
  • Potassium : 200 mg/100 grams
  • Selenium : minor amounts
  • Sodium : 10 mg/ 100 grams
  • Zinc : minor amounts

Peas

Increased immunity, weight management, and blood sugar control, is there anything peas can’t do? As a major source of Vitamin C and E, as well as antioxidants, it can help in anti-aging by staving off or treating symptoms of osteoporosis, arthritis, and even prevent wrinkles.

  • Calcium : 29 mg/100 grams
  • Copper : minor amounts
  • Iron : 1 mg/100 grams
  • Magnesium : 13 mg/100 grams
  • Manganese : 1 mg/100 grams
  • Phosphorus : 187 mg/100 grams
  • Potassium : 126 mg/100 grams
  • Selenium : 3 mg/100 grams
  • Sodium : 220 mg/ 100 grams
  • Zinc : 2 mg/100 grams

Potato

While potatoes are typically found in unhealthy snacks and meals (usually in the fried form) and are known to be heavy in carbs, there are still numerous health benefits associated with them. It contains numerous antioxidants and can help if weight gain is the goal. Potatoes, being rich in minerals and nutrients can be cooked in numerous ways to make them healthier.

  • Calcium : 6 mg/100 grams
  • Copper : minor amounts
  • Iron : 0.5 mg/100 grams
  • Magnesium : 22 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 78 mg/100 grams
  • Potassium : 450 mg/100 grams
  • Selenium : 0.5 mg/100 grams
  • Sodium : 2 mg/ 100 grams
  • Zinc : 0.5 mg/100 grams

Pumpkin

This is one friendly (sort of) face that comes around the most during Halloween and Thanksgiving, and is technically a fruit, as it contains seeds. It is extremely good for one’s health and can aid in improving your eyesight and immunity. It has Vitamins A, B2, C and E,

  • Calcium : 20 mg/100 grams
  • Iron : 0.5 mg/100 grams
  • Magnesium : 10 mg/100 grams
  • Potassium : 350 mg/100 grams
  • Sodium : 8 mg/ 100 grams

Radishes

Radishes are a somewhat unique vegetable as they have the interesting benefit of purifying the blood, which helps oxygen levels in the bloodstream rise. They are also good for treating jaundice and urinary disorders, as they help promote liver and kidney function.

  • Calcium : 2 mg/100 grams
  • Copper : 11 mg/100 grams
  • Manganese : 250 mg/100 grams
  • Potassium : 25 mg/100 grams

Red peppers

Red Peppers comes in all kinds of flavors and these vegetables are absolutely packed with nutrients, which include vitamins A, E, C, B6 and K. The vitamin content keeps the eyes and energy levels stable, hile other minerals contribute to anti-inflammation, anti oxidation, cardiovascular strength, and even improved digestion.

  • Calcium : 15 mg/100 grams
  • Iron : 0.5 mg/100 grams
  • Magnesium : 11 mg/100 grams
  • Potassium : 250 mg/100 grams
  • Sodium : 6 mg/ 100 grams

Spinach

If you want to know what this vegetable is best for, just ask Popeye, the sailor man. However, besides strengthening your muscles, spinach has many many other benefits, like improved blood clotting, blood pressure, and bone density. Spinach can also help keep the immune system and the digestive system working right and maintain excellent eyesight.

  • Calcium : 125 mg/100 grams
  • Copper : minor amounts
  • Iron : 1.2 mg/100 grams
  • Magnesium : 48 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 15 mg/100 grams
  • Potassium : 400 mg/100 grams
  • Selenium : 0.3 mg/100 grams
  • Sodium : 25 mg/ 100 grams
  • Zinc : minor amounts

Zucchini

The most well-known benefit of zucchini is in weight loss, but it also has a major role to play in promoting your immune system, your heart, and your general health. A natural pain reliever, it is also known to have varied effects for men, though all are mostly positive.

  • Calcium : 30 mg/100 grams
  • Copper : minor amounts
  • Iron : 2.4 mg/100 grams
  • Magnesium : 6 mg/100 grams
  • Manganese : 0.4 mg/ 100 grams
  • Phosphorus : 7 mg/100 grams
  • Potassium : 200 mg/100 grams
  • Selenium : 0.4 mg/100 grams
  • Sodium : 1 mg/ 100 grams
  • Zinc : 0.5 mg/100 grams


Leave a comment

Natural Remedies to Remove Scars

Let’s be honest – scars are a morale deflater. Scars are typically the result of a cut, laceration or burn. They can also be caused by stretch marks from pregnancy or significant weight changes, or an incision due to surgery. Acne may also be a cause. They can be flat, or they may protrude. While they can be difficult to live with, especially if located on the face or the hands, there are, thankfully, many natural scar treatment options available without having to resort to surgical procedures. In addition, many of these home remedies are also used to prevent acne, which will leave your skin feeling healthier all over.

1. Shea Butter and Coconut Oil

If you’ve experienced a cut, laceration or a burn, keep the area moist and cover it, allowing the scar to heal. To keep the wound moist you can use shea butter or coconut oil. This will help prevent the scar from getting too large, deep or itchy.

One of the benefits is that the omega-3 fatty acids and antioxidants in both the shea butter and the coconut oil have been shown to inhibit keloid scar tissue and repair the skin. They are also very effective at moisturizing the skin and can be used as a continued regimen to help minimize the scarring. All you need to do is apply the shea butter or the coconut oil to the skin two to three times a day. You don’t need to wash it off, however, do be careful when wearing silk garments, as it may stain.

2. Silicone Gel Sheeting

Silicone gel sheeting is another option you can use to help get rid of scarring. It is a sticky, clear pad that goes over a cut and can speed the healing process up. It also makes the scar less red and painful. They have been widely used in clinical practice since the early 1980s.

Although gel sheeting can be an effective treatment, there are some downsides to some of the conventional gel sheets. According to some patients, skin reactions to the tape, excessive sweating and difficulty and frustration in its application were reported. Furthermore, the visibility of the treatment on scars located in visible areas like the face, can be both obvious and unattractive.

3. Onion Extract/Gel

Another natural option is an onion extraction which can be used because it contains several unique bioflavonoids, such as quercetin, kaempferol, and cephalin.. A study in the Journal of Clinical and Aesthetic Dermatology asked six subjects to apply onion extract to the affected areas for a period of four weeks. It was reported that while some subjects experienced mild stinging, it resolved pretty quickly. At two weeks, the subjects rated the gel-applied scars to be significantly softer than the control scars. After applying the onion extraction for four to eight weeks, all appearance variables of the gel-applied scars had significantly improved. Thus, it was decided that the onion extract gel is safe and significantly improves scar appearance after four weeks of daily application.

4. Pressure Garments

Pressure garments are another treatment option. A mechanical compressive force exerted by pressure garments to treat scars in burn patients was first prescribed in 1860. Currently, elastic compression using elastic garments is the predominant means of using pressure garments.

However, some studies suggest no noticeable healing, but others, like a 2010 study published in the Indian Journal of Plastic Surgery, have claimed that pressure therapy achieves regression success rates of 60 to 85% in scarring.

5. Aloe Vera

Aloe vera has long been used as a great natural remedy to help heal many skin conditions, including the treatment of scars. It soothes damaged skin and can help regenerate the damaged tissues by boosting the healing process. Be sure to opt for pure aloe vera gel, which can be purchased from a health food store, and simply apply directly to the scarred area. Leave it on for about 30 minutes or longer. You can also sleep with it as it dries up quickly. Apply two to three times a day, and this will help diminish your scars and give a nice glow to your skin, making it tighter whilst reducing wrinkles.

6. Essential Oils: Tea Tree and Helichrysum

For an amazing natural remedy to heal scars, use tea tree oil. It’s effective because it has antiseptic, antibacterial, antifungal and antiviral properties. It is also effective in treating and healing acne scars. But its biggest benefit lies in healing hypertrophic scars, in fact, it may gradually diminish the scar. Simply take two to four drops of tea tree oil combined with coconut oil and rub onto the affected area twice a day.

Another alternative would be to use helichrysum essential oil which is a great choice for helping to diminish the appearance of scars because of its antibacterial properties, much like tea tree oil. Due to its antioxidant properties, helichrysum helps prevent and regenerate damaged skin.

Source: Internet and others


Leave a comment

NATURALLY BEAUTIFUL SKIN REMEDIES

Most women seek the best methods for flawless skin. Below, we’ve compiled the ultimate collection for natural skin remedies from around the world.

Beauty Secrets in France:

• Rub ice cubes on the face to stimulate blood circulation, giving you healthier and glowing skin.

• Alternate between a hot and cold face pack. This will give you a healthy complexion, increase blood circulation, improve skin elasticity and saturate your skin with moisture. Repeat this alternating technique several times.

• Use lemon juice to reduce inflammation. Apply lemon juice over acne to make pesky pimples appear smaller and less red.

Beauty Secrets in Chile:

• Try red grapes for glowing skin. The antioxidants found in grapes will make your skin look radiant. To do so, make a paste by mixing red grapes with two tablespoons of flour. Apply to the face and leave for 10 minutes before washing it off. The mask is best applied in the morning.

Beauty Secrets in Sweden:

• Eat foods that are high in antioxidants. Foods such as fish and berries.

• The heat of a sauna is also an effective method that will remove toxins from the body.

Beauty Secrets in Japan:

• Use rice water. This will cleanse you face, stimulate collagen production and give your skin a smoother texture. To do this simply grind white rice in a blender, add warm water to create a paste with a yogurt-like consistency, than wet your face and use your fingertips to massage into your skin. Rinse well.

• A daily facial massage will help improve the skin’s elasticity, infusing it with oxygen.

Beauty Secrets in Brazil:

• Carrot juice is a wonderful home remedy that will help get rid of pimples. Fresh carrot juice is packed full of beta carotene which will help soothe acne.

Beauty Secrets in Spain:

• Potatoes are used to get rid of dark circles under the eyes. Chop a raw potato into thin slices and lay over your eyelids for 10 minutes.

Beauty Secrets in Korea:

• Snail slime is one of the most popular skin remedies in Korea. Its considered to have good healing properties and contains collagen and elastin.

• Coconut oil or Argan oil are also used before applying a cream or facial mask.

• Alternate your beauty products regularly to help prevent your skin from getting accustomed to certain ingredients.

Beauty Secrets in Turkey:

• Quince-based lotions and masks are ideal for oily skin. Simply grate the quince on a fine grater and add a whipped egg white to it. With light massage movements, apply the mixture to your face and leave for 10 minutes. Then wash the mask off thoroughly.

• Use a jade roller on your face to improve blood circulation and skin tone.

Beauty Secrets in Israel:

• A sea salt skin scrub is used to remove toxins from the body. For better results combine 1/4 cup of sea salt with 13.5 fl oz (400 ml) of seaweed powder, 1/2 cup of massage oil, and 10 drops of lavender oil.

Beauty Secrets in China:

• Herbal and berry teas are believed to be a great way to cleanse your skin. Let the berries steep for at least 10 minutes before applying to your face. Goji berries in particular are a rich source of vitamin C, minerals, antioxidants, and amino acids.

Beauty Secrets in India:

• Honey and a lemon face mask is used. Lemon reduces bumps on the forehead while honey soothes the skin. Combine the two together and leave on the skin for 20 to 30 minutes a day.

Beauty Secrets in Russia:

• An oatmeal scrub is used to scrub and cleanse the skin as well as tighten pores.

• Try steaming your face by pouring 2 tablespoons of chamomile flowers into 2 cups of boiling water and steam your face for about 20 minutes.

• Use iced water to promote skin cell renewal and to stimulate the synthesis of natural collagen and elastic fibers.

• Mix one part turmeric powder with one part raw honey and apply the mask twice a week. This mask has strong antibacterial and antiseptic properties.

• Massage olive oil into the skin to help make your skin healthy, supple and moisturized.

Beauty Secrets in Egypt:

• Try a white clay mask used to cleanse, nourish, and whiten the skin.

• Aloe vera creams are also used to actively moisturize, nourish and protect your skin against premature aging.

Source: Internet & Other sources


Leave a comment

MINERAL CONTENT IN COMMON FRUITS

Apple

Apples are extremely healthy and, as the saying goes, can help keep the doctor away. There are a number of different apples, that come in sweet and sour flavors. Regardless of the type, however, the mineral content remains the following:

  • Calcium: 3mg/100 grams
  • Copper: minor amounts
  • Iron: 0.1 mg/100 grams
  • Magnesium: 3 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 9.5 mg/100 grams
  • Potassium: 129 mg/100 grams
  • Selenium: 0.4 mg/100 grams
  • Sodium: 1 mg/100 grams
  • Zinc: minor amounts

Apricots

This juicy and sweet fruit has a big pit in the middle, and it’s rich in Vitamins A and C. There are so many reasons why apricots are fantastic for the body. An apricot also contains the following minerals:

  • Calcium: 20 mg/100 grams
  • Iron: 0.8 mg/100 grams
  • Magnesium: 12 mg/100 grams
  • Potassium: 283 mg/100 grams

Bananas

Here’s a fruit that’s great for any quick breakfast or snack and keeps you strong. It contains immense amounts of potassium, but also significant quantities of other important minerals, which include:

  • Calcium: 5 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.4 mg/100 grams
  • Magnesium: 29 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 27 mg/100 grams
  • Potassium: 358 mg/100 grams
  • Selenium: 1.3 mg/100 grams
  • Sodium: 2 mg/ 100 grams
  • Zinc: minor amounts

Blackberries

Blackberries are not only sweet and sour deliciousness but also incredibly good for you. It can help improve your brain function, reduce inflammation, and make your skin healthier. It can also be great for your heart and for women’s menstrual health. It contains the following important minerals:

  • Calcium: 30 mg/100 grams
  • Copper: minor amounts
  • Iron: 1 mg/100 grams
  • Magnesium: 17 mg/100 grams
  • Manganese: 2 mg/ 100 grams
  • Phosphorus: 30 mg/100 grams
  • Potassium: 175 mg/100 grams
  • Selenium: 1 mg/100 grams
  • Sodium: 2 mg/ 100 grams
  • Zinc: 0.4 mg/100 grams

Cherries

Cherries aren’t just great on sundaes, they are perfect in many different dishes. Cherries can help you sleep better, reduce body fat efficiently, lower one’s risks of cardiovascular problems, gout, and even Alzheimer’s disease, among many other uses. Its mineral content is fairly simple, as you can see below:

  • Calcium: 20 mg/100 grams
  • Iron: 0.5 mg/100 grams
  • Magnesium: 10 mg/100 grams
  • Potassium: 248 mg/100 grams
  • Selenium: minor amounts
  • Sodium: minor amounts

Grapefruit

Here’s another sweet and sour delight, and this one is considered one of the 20 healthiest breakfast foods. Grapefruits are low in calories and high in water content. Eating grapefruits can improve your blood pressure levels, your immune system, lower LDL cholesterol, and can even speed up the healing process of the body.

  • Calcium: 21 mg/100 grams
  • Iron: 0.6 mg/100 grams
  • Magnesium: 10 mg/100 grams
  • Potassium: 165 mg/100 grams
  • Sodium: 1 mg/ 100 grams

Grapes

These tiny little balloons of juice are not only the major ingredients in delicious wines sold the world over, but have an endless number of health benefits. Grapes can help treat migraines and diabetes, reduce symptoms of fatigue, and even aid in treating kidney disorders. A regular supply of grapes can also help keep your immune system strong, with these minerals:

  • Calcium: 14 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.3 mg/100 grams
  • Magnesium: 8 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 9 mg/100 grams
  • Potassium: 203 mg/100 grams
  • Selenium: 0.3 mg/ 100 grams
  • Sodium: minor amounts
  • Zinc: minor amounts

Kiwi

Talking about the fruit, of course, and not the bird native to New Zealand, kiwis have anti-microbial properties, which can deeply strengthen and boost the immune system. It improves heart health, vision, and despite having low amounts of iron, as can be seen below, it helps the body to absorb more iron. It can also assist in the treatment of Cystic Fibrosis.

  • Calcium: 29 mg/100 grams
  • Copper: 0.3 mg/100 grams
  • Iron: 0.3 mg/100 grams
  • Magnesium: 13 mg/100 grams
  • Phosphorus: 71 mg/100 grams
  • Potassium: 326 mg/100 grams
  • Selenium: 1 mg/100 grams
  • Sodium: 2 mg/ 100 grams
  • Zinc: 0.3 mg/ 100 grams

Lemon

This wonder is the main ingredient to everyone’s favorite summer drink, lemonade, so make sure to stock up on lemons at home. Packed full of Vitamin C, lemons can help treat everything from respiratory diseases, throat infections, and fevers to high blood pressure, as well as improve digestion. It can even be used to cleanse the body.

  • Calcium: 10 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.1 mg/100 grams
  • Magnesium: 9 mg/100 grams
  • Manganese: minor amounts
  • Phosphorus: 9 mg/100 grams
  • Potassium: 193 mg/100 grams
  • Selenium: minor amounts
  • Zinc: minor amounts

Lime

Lime, the counterpart of lemon, much like it’s brethren is excellent as a digestive aid, great for the skin and boosts the immune system to better aid the fighting of infections. It is also used in the treatment of a number of ailments, such as peptic ulcers, gout, piles, and scurvy.

  • Calcium: 22 mg/100 grams
  • Copper: minor amounts
  • Iron: 0.4 mg/100 grams
  • Magnesium: 4 mg/100 grams
  • Manganese: minor amounts
  • Phosphorous: 12 mg/100 grams
  • Potassium: 68 mg/100 grams
  • Selenium: minor amounts
  • Zinc: minor amounts

Lychee

Filled with fiber and antioxidants, lychees support the immune system and the digestive system. It is also extremely good for your skin, not just cosmetically, but physically as well, strengthening your blood vessels so you won’t bruise as easily. It does this and many other things for the human body with the help of:

  • Calcium: 5 mg/100 grams
  • Iron: 0.3 mg/100 grams
  • Magnesium: 8 mg/100 grams
  • Potassium: 182 mg/100 grams
  • Sodium: 2 mg/100 grams

Mango

Sweet, soft, luscious and juicy mangoes can completely satisfy anyone’s craving for sweetness, as well as help delay signs of aging and pockmarks. They also aid in increasing the iron content in the body for pregnant women and can even promote the health of your brain!

  • Calcium: 14 mg/100 grams
  • Copper: minor amounts
  • Iron : 0.2 mg/100 grams
  • Magnesium : 11 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 23 mg/100 grams
  • Potassium : 143 mg/100 grams
  • Selenium : minor amounts
  • Sodium : 1 mg/100 grams
  • Zinc : minor amounts

Melon

Melons can help your heart, kidney and digestive tract. They are also a great way to cool off in the summer, as they have an extremely high content of H2O. The high mineral content can also do wonders to your skin and hair.

  • Calcium : 7.6 mg/100 grams
  • Copper : minor amounts
  • Iron : minor amounts
  • Magnesium : 7.6 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 12 mg/100 grams
  • Potassium : 213 mg/100 grams
  • Zinc : minor amounts

Oranges

A sweet quick snack, oranges are great at any time of the day, plus they can reduce the risk of a number of illnesses and ailments, like various respiratory diseases and rheumatoid arthritis. It can also aid in treating kidney stones and ulcers, though they are most well known for their high Vitamin C content along with these other vital nutrients.

  • Calcium : 37 mg/100 grams
  • Copper : minor amounts
  • Iron : 0.1 mg/100 grams
  • Magnesium : 10 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 18 mg/100 grams
  • Potassium : 154 mg/100 grams
  • Selenium : 0.7 mg/100 grams
  • Zinc : minor amounts

Olives

Olives help to keep blood cells healthy and naturally alleviate pain. They are also extremely good for increasing the production of antibiotics in the body, which reduces the risk of infections and can even aid in decreasing the likelihood of developing Osteoporosis. Olives are also a great source of Vitamin A, E, and K along with this mineral content:

  • Calcium : 61 mg/100 grams
  • Copper : minor amounts
  • Iron : 1.8 mg/100 grams
  • Magnesium : 22 mg/100 grams
  • Potassium : 91 mg/100 grams
  • Sodium : 2250 mg/ 100 grams

Pineapple

Pineapples tend to be high in sugar and calories, so not a great option for weight loss. They are, however, low in cholesterol and fat, and high in manganese and dietary fiber that can ease digestion. Pineapples are also great for promoting bone strength and better immunity.

  • Calcium : 12 mg/100 grams
  • Iron : 0.4 mg/100 grams
  • Magnesium : 17 mg/100 grams
  • Potassium : 180 mg/100 grams
  • Sodium : minor amounts

Plum

Plums are a fruit that supports the body during pregnancy. Plums can also restore the lustrous shine to your hair and your skin while boosting your immune system simultaneously. Vitamins A, C, and E are present in plums. This sweet fruit helps promote weight loss and steady blood flow.

  • Calcium : 8 mg/100 grams
  • Iron : 0.3 mg/100 grams
  • Magnesium : 7 mg/100 grams
  • Potassium : 197 mg/100 grams
  • Sodium : minor amounts

Peach

These fruits are small, fuzzy and pink, with pits in the center and lots and lots of minerals and nutrients. No wonder James wanted a giant one of these. Peaches act as antitoxins and are also full of antioxidants. They keep the kidneys clean and the heart strong, and they can even aid in weight loss.

  • Calcium : 4 mg/100 grams
  • Copper : minor amounts
  • Iron : 0.2 mg/100 grams
  • Magnesium : 8 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 12 mg/100 grams
  • Potassium : 178 mg/100 grams
  • Selenium : 4 mg/100 grams
  • Sodium : minor amounts
  • Zinc : minor amounts

Pear

One of the biggest benefits of pears is the high amount of fiber that assists digestion. Having a single pear on a daily basis can reduce the risk of stroke, heart disease and even help in reducing the risk of diabetes by aiding in blood sugar control.

  • Calcium : 6 mg/100 grams
  • Copper : minor amounts
  • Iron : 0.1 mg/100 grams
  • Magnesium : 5 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 11 mg/100 grams
  • Potassium : 112 mg/100 grams
  • Selenium : minor amounts
  • Sodium : 1 mg/ 100 grams
  • Zinc : minor amounts

Raspberries

The heart, blood vessels, and the brain all benefit from raspberries. These sweet berries are known for helping to prevent memory loss and other damage to the brain that may be caused by aging. Raspberries also promote fertility in both women and men and keep skin tissue strong and thriving.

  • Calcium : 15 mg/100 grams
  • Iron : 1.5 mg/100 grams
  • Magnesium : 22 mg/100 grams
  • Potassium : 228 mg/100 grams
  • Sodium : minor amounts

Strawberry

These berries come in the shape of my heart (and yours), and are chock full of Vitamins C and K. It is a cardiovascular aid, a cognitive aid, and in some ways even a cosmetic aid, as it keeps your skin looking good. It can also boost your immune system to prevent many ailments as well as provide pain relief for certain conditions, such as arthritis.

  • Calcium : 53 mg/100 grams
  • Copper : minor amounts
  • Iron : 0.5 mg/100 grams
  • Magnesium : 13 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 27 mg/100 grams
  • Potassium : 183 mg/100 grams
  • Selenium : 1 mg/100 grams
  • Sodium : 3 mg/ 100 grams
  • Zinc : minor amounts

Tomato

Bright, red and delicious, these juicy fruit/vegetables naturally flavor any dish and must be in every dish as tomatoes can help to prevent constipation and keep your digestive tract running smoothly. As it acts as a disinfectant, gall bladder stones, and kidney stones may also be avoided.

  • Calcium : 32 mg/100 grams
  • Copper : minor amounts
  • Iron : 0.5 mg/100 grams
  • Magnesium : 23 mg/100 grams
  • Manganese : minor amounts
  • Phosphorus : 63 mg/100 grams
  • Potassium : 397 mg/100 grams
  • Selenium : 1 mg/100 grams
  • Sodium : 11 mg/ 100 grams
  • Zinc : minor amounts


Leave a comment

SIMPLE ALTERNATIVE FOR MEAT EATERS

Becoming a vegetarian is easy. The most important point to remember is “think of adding substitute for meat in your food, instead of simply removing meat from your diet”.

Little by little, people are starting to internalize what has been common knowledge for a long time now: processed and red meats are bad for us. Eating a lot of deli meat and steaks can increase your odds of developing heart disease, diverticulitis, Alzheimer’s and bowel cancer. But, as in all things, old habits die hard, and many of us have gotten accustomed to juicy red meat and hot dogs.

Luckily, we are living in an era of unparalleled food technology and innovation, and plant-based meat substitutes that appeal to the palates of meat addicts have never been as readily-available. And just in case you’re thinking of a bland vegetable patty, we’re talking protein rich, juicy and savory products that taste just like the real thing.

1. Mock meat

One of the fastest-rising food industries is mock meat, manufactured by companies like Beyond Meat and Impossible Foods. Their popular burgers are based on plant-protein and are lab-engineered to have many of the same qualities of real beef patties, including texture, succulence and taste. Imitation burgers are cholesterol free, are rich in protein and vitamins and are 100% meat free. Numerous restaurant chains now offer mock meat options, and various retail stores either already have these products or will have them in the near future.

2. Tofu

Tofu is probably the most famous meat substitute and one that has the longest history, as it was invented for that purpose around 2,000 years ago in China. Extra-firm tofu, if treated with rub or marinade can make for a great replacement for chicken or even steak, and can be a delicious centerpiece for a healthy version of a hoagie.

3. Legumes

Legumes are savory, chock-full of proteins and vitamins and are actually really good for your heart. As such, they’re a great candidate for meat replacement and can easily be ground up into delicious hamburger patties. All you need are some cooked grains, bread crumbs and eggs, and you’ve got a wonderful burger. For a vegan patty, replace the egg with flax meal or chia seeds.

4. Carrots

Carrot dogs are different to other meat replacements in that they don’t try to be something they aren’t. Carrots aren’t anything like highly-processed hot dogs, but that doesn’t mean they aren’t preferable. A roasted and seasoned carrot is great in a bun with mustard and sauerkraut, and has none of the health downsides of a real frankfurter.

5. Jackfruit

This relatively obscure fruit is about the size of a very large watermelon and is native to South Asia. Its flesh is soft and sweet when ripe, but when unripe, it is meaty, with a milder taste and is often locally used in curry. As such, young jackfruit is great as a replacement for pulled pork recipes or gyros/shawarma.

Other alternatives includes: Portobello mushrooms, seitan, tempeh etc.

Source: Internet & others


Leave a comment

BET YOU DIDN’T KNOW THAT YOUR CLOTHES WERE TOXIC

Your clothes are probably toxic. Today’s clothing industry is a seven trillion dollar a year industry that uses an astounding 8,000 synthetic chemicals. Toxic chemicals are used excessively for processing garment fibers and also for manufacturing clothes. For example, after clothes are made, they are often covered with formaldehyde to keep them from wrinkling or becoming mildewed during shipping. Several severe allergic reactions to formaldehyde have been reported, and investigations have discovered up to 900 times the recommended safe level of formaldehyde in clothing shipped to brand name clothiers from factories in China and Southeast Asia.

Modern clothing is often formulated and treated with compounds that help soften them or prevent them from getting stained, wrinkled, or soggy. Those same compounds have been linked to adverse health effects such as skin irritation, developmental issues, and even cancer.

Take a look at some of the common chemicals lurking in your jeans, T-shirts, and workout clothes, among other items.

  1. Raincoats, or any waterproof item, could contain "forever chemicals." Clothing that’s "waterproof" or "stain resistant" might seem like a bonus, but these words could be a tip-off that an item contains a toxic class of chemicals called per- and polyfluoroalkyl substances (PFAS). PFAS became popular in the US around the 1940s when manufacturing companies realized they could resist heat, grease, stains, and water. They’re often referred to as "forever chemicals" since they can linger in the environment for thousands of years. Though many PFAS have been phased out of the manufacturing industry, the chemicals can still be found in leather and textiles. Labels that contain the words Gore-Tox or Teflon may signal the presence of PFAS, which are commonly found in outdoor gear and "moisture-wicking" workout clothes. Exposure to PFAS has been associated with kidney and testicular cancers, liver damage, and developmental issues, but humans are more likely to be exposed by ingested contaminated food or drinking water. The Centers for Disease Control (CDC) considers skin contact a "minor" source of exposure, though breathing in dust from PFAS-contaminated clothing can also constitutes "low level exposure."
  1. Popular brands have manufactured T-shirts and underwear with phthalates.: Phthalates are known for making substances like plastic durable and flexible. Although Congress instituted a federal ban on phthalates in toys and children’s products in 2008, the chemicals continue to be used in manufacturing. In 2012, the environmental watchdog Greenpeace sampled more than 140 clothing items and detected phthalates in 31 garments. Three t-shirts and a pair of underwear from popular clothing brands had "very high" concentrations of phthalates, meaning the chemical comprised up to 38% of their weight. Phthalates have also been found in jeans, raincoats, and artificial leather. The chemicals have been linked to ADHD, asthma, diabetes, and breast cancer, along with a number of reproductive issues, including decreased reproductive functions in men and endometriosis in women. For now, phthalates pose the greatest risk to children, who might put contaminated clothing in their mouths.
  1. Metals: Children are particularly susceptible to toxic chemicals since their bodies are still developing. They also weigh less, so their exposure can be higher. That explains the public outcry in 2006 and 2007 when the Center for Environmental Health (CEH) found lead in vinyl baby bibs sold at Walmart and Babies R Us. Five of the bibs contained lead levels above 600 parts per million — the safety threshold set by the Consumer Product Safety Commission at the time (the threshold has since been lowered to 100 parts per million). The products were quickly recalled nationwide. Children exposed to lead can suffer permanent brain damage, which often results in learning disabilities and increased violent behavior. While bibs made of vinyl (a shorthand for polyvinyl chloride, or PVC) aren’t sold as often today, it’s still possible to buy them. Metals are ubiquitous in the textile production process, and one study found 20 different ones in clothes of all different styles and materials. These metals don’t present health risks at low doses, but high concentrations of them can be seriously dangerous.
  1. The chemical smell of new clothing could signal the presence of formaldehyde.: If your new clothing smells like chemicals, it’s likely due to formaldehyde, a colorless gas that’s frequently associated with embalming. The chemical helps to keep clothes free of wrinkles, static, or stains, even after multiple washes. That means that formaldehyde can’t always be scrubbed off with detergent and water. In 2010, the US Government Accountability Office (GAO) released its findings after testing 180 pieces of clothing for formaldehyde. The office found that most of the samples were below 20 parts per million — what’s considered a "nondetectable" level of formaldehyde. While inhaling the chemical has been linked to asthma, nausea, and even cancer, wearing clothes with formaldehyde is more commonly associated with dermatitis, which tends to affect those already allergic to the chemical. Symptoms of dermatitis include rashes, blisters, and itchy, dry skin.
  1. Azo dye, found in blue jeans, can be carcinogenic.: The blue dye that rubs off your new pair of jeans is likely azo dye, the most common form of dye used in textile production. Azo dyes can release cancer-causing chemicals called amines, though some have been found to be carcinogenic because of other chemicals. Certain forms of azo dyes have already been banned from clothing in the European Union. Some also require a warning label under California’s Proposition 65 — a state law that requires businesses to alert residents about significant exposures to toxic chemicals — though there is no ban in the US. Additionally, black clothing and dyes for leathers often contain p-Phenylenediamine (PPD), which can produce allergic reactions. Thus far, scientists have determined that the health risk to consumers is relatively low, but the potential link to cancer warrants further study.
  1. Organic compounds called NPEs lurk in many clothes.: Of the more than 140 clothing samples that Greenpeace tested in 2012, almost 90 garments showed evidence of a chemical group called nonylphenol ethoxylates (NPEs). In addition to being used during clothing production, NPEs are found in laundry detergent. EU manufacturers have been banned from producing clothing with NPEs since 2004. The chemicals have been associated with reproductive and developmental issues in rodents and have been found in human breast milk, blood, and urine. The bigger concern is what happens when they’re washed off your clothing. NPEs have been known to leech into waterways, posing a severe danger to aquatic animals.
  1. Leather jackets could contain chromium.: Animal hide is treated by a process called tanning that turns it into leather. Since the days of the Industrial Revolution, tanning has relied on chromium, a chemical that makes leather stretchy and pliable. In 2014, a slew of products were either withdrawn or banned from entering the EU because they contained hexavalent chromium, a form of the chemical that’s considered dangerous to human health. Though hexavalent chromium can cause skin irritation, a 2015 Swedish study found that the chemical becomes less potent over time when it comes into contact with skin through leather.
  1. NPE: Another commonly used clothing or textile factory chemical is nonylphenol ethoxylate (NPE). Known as endocrine disruptors, like BPA, nonylphenos have been dumped into adjacent waterways, killing a lot of fish and wild life. This negative effect on sea wildlife is primarily why various concerned agencies in Europe and America restrict its use. But there are no restrictions where the clothing and textile factories are located in China

TAKEAWAY

Your skin is the largest organ of elimination and absorption—what goes ON the skin goes IN the body. When toxins are absorbed through your skin, they are taken-up by the lymphatic system, then into the blood stream and eventually the liver—the chemical-processing plant of the body responsible for removing toxins. Your skin also keeps you healthy by actually venting approximately one pound of toxins daily.

There are still some simple measures you can take to reduce toxic exposure.

· Wash your clothes before you wear them. It will take a few washings to remove the residual toxic detergent ingredients completely. Even used clothing purchased from thrift stores may be sprayed with some chemical before they’re put up for sale. Wash and dry them at least once. Some folks add baking soda (not baking powder) to help neutralize new clothing chemicals while using natural detergents, of course. Also, avoid those dryer sheets that prevent clinging unless you can find them without toxic chemicals.

· When buying new clothes, look for ones that are as close to natural as possible. That means more organic cottons and wools and fewer synthetics like polyester and nylon. Read clothing labels and try to avoid synthetic materials such as Rayon, Nylon, Polyester, Acrylic, Acetate or Triacetate as much as possible. Also avoid no-iron, wrinkle free and preshrunk items. Basically, try to stay in the 100% pure cotton zone, or hemp clothing if you see any.

· Stay away from dry cleaners that use perchloroethylene, commonly known as PERC. There are actually some that don’t. Find them or forget dry cleaning.


Leave a comment

LATEST NEWS: EPA DECLINES TO REGULATE CHIMICAL HARMFUL FOR CHILDREN

Shame on you EPA.

In 2000, the agency banned the indoor use of chlorpyrifos from indoor use. But it has now allowed the chemical to be used in the agricultural industry to protect crops, especially corn, from insects.

Chlorpyrifos and organophosphates (OP) is dangerous to children’s neurological development. A 2006 study that shows that children who are exposed to chlorpyrifos in the womb are at risk of delayed physical and mental development as well as attention and hyperactive disorder problems. In a 2016 memorandum, the EPA itself stated, “there is evidence of delays in mental development in infants (24-36 months), attention problems and autism spectrum disorder in early childhood, and intelligence decrements in school age children who were exposed to OPs during gestation.”

Something about Chlorpyrifos

  • The largest agricultural market for chlorpyrifos in terms of total pounds of active ingredient is corn.
  • It is also used on soybeans, fruit and nut trees, Brussels sprouts, cranberries, broccoli, and cauliflower, as well as other row crops.
  • Non-agricultural uses include golf courses, turf, green houses, and on non-structural wood treatments such as utility poles and fence posts. It is also registered for use as a mosquito adulticide, and for use in roach and ant bait stations in child resistant packaging.

The decision by the new Environmental Protection Agency to rebuff the advice of its own scientists to ban the brain-damaging pesticide chlorpyrifos has prompted protests from farm worker communities.

According to the EPA, it is okay to poison our children’s food so Big chemical companies can continue their business. Shame on you – EPA.


Leave a comment

PARENTING: HOW TO PUNISH YOUR CHILD

Statistics show that most parents are convinced that they are doing a good job raising their children and teaching them lessons. However, it’s not always all that simple. Most of the time, adults have a hard time controlling their emotions and often punish their children more than they deserve. This has negative consequences for the children, causing them to develop fears and stereotypes, making their childhood scarier. Still, there are times when punishment is absolutely necessary. So here are recommendations from experts on how to handle punishments:

1. If a child didn’t have bad intentions, they shouldn’t be punished

More often than not, children aren’t trying to harm anyone, they just want to discover things. So, when a child is simply trying to learn, they should be supported even if their actions led to something bad. So, in situations like this, sympathize with the child, letting them know how to fix the situation. Keep in mind that when punishing kids for accidents, you are risking raising an indecisive person. They can do things on command very well because they are used to behaving in the presence of someone powerful. However, the consequence of this is that this adult cannot make their own decisions and they grow to not be very responsible.

2. Punishment should not be emotional

There are instances that when a child doesn’t want to obey, and this can cause some parents to get angry, to the point where they can’t control it even though they love their children. This is often caused by huge expectations from the children. And when these expectations fail to meet reality, parents become unsatisfied. Parents must remember at all times that punishment is not emotional, but logical and just. It should fit the crime, and it should not be given in anger. Parents need to wear many hats, and one of those is that of the impartial judge.

3. Public punishment is to be avoided

Public punishment causes children to become embarrassed and angry. For this reason, psychologists do not recommend using popular phrases like, ‘what will other people say?’ The same thing also happens when children are rewarded in public, they become arrogant. A child who is punished in public always feels humiliated and expects the situation to repeat. As a result, in their adult life, they can turn into a person who completely relies on the opinion of others, making them unable to make their own decisions.

4. If you threatened to punish, you should punish

If an adult said that they would punish a child then they should do it. A threat that you only promised, according to child psychologists, is worse than no punishment at all. Children quickly realize that parents just say words but then they stop trusting them. Consequently, their system of values becomes damaged. They can’t understand the difference between good and bad because they don’t have a regulation system. Still, you can neglect the punishment if the anticipation of it was already effective. If this is the approach you take, explain to the child that this behavior is not normal and it is only a rare exception.

5. When you don’t know who is guilty, punish everyone

If you are unsure which of your children is guilty, don’t just punish one of them. And if your child was with a friend, you should not criticize the other children at all. If they were with they were with their brother or sister, then everyone should be punished. Not using this technique may cause the person you punished to become a scapegoat in the future, while the other children will have an inflated self-esteem and a sense of full immunity that cannot have a positive impact on their future life.

6. Children should not be punished for past mistakes

The most important rule in dealing with punishments are punishment, forgiveness, forgotten. A child who is punished often for their past mistakes is unable to grow to be a strong person as they will be scared of doing something new and will prefer a routine. It can also be hard for them to learn from their own mistakes. So, instead of analyzing their mistakes, they will fixate on them. Timing is incredibly important when giving punishment or reward.

7. Punishment should be appropriate for their age and hobbies

Punishment should be clear and balanced. Do not give the same punishment for bad grades and a broken window. Small things deserve small punishments, while big things require a more serious punishment. Take the child’s age and preferences into account too. For instance, if they enjoy social media, limiting their usage time will be a good punishment. But if a child doesn’t use it and think of a different way to punish them. A child who gets the same punishment for different things cannot build a good system of moral values because they cannot tell the difference between the importance of things.


Leave a comment

KID’s SUNSCREEN MYTHS

  • Myth 1: SPF100+ sunscreen provides three times the sun protection of SPF 30: A higher SPF sunscreen may block 99% of UVB rays, though it’s only a very slight increase. Use a high SPF if you do not apply enough sunscreen, or if you do not reapply it often.
  • Myth 2: You can’t get a sunburn on a cloudy day. The FDA says that even on an overcast day, up to 80% of the sun’s UV rays can get through the clouds. So even when the weather is overcast, your kids need sunscreen to avoid getting a sunburn.
  • Myth 3: If the sunscreen is waterproof, you don’t need to reapply it: According to the FDA no sunscreen is truly waterproof or sweat-proof. However, it can be water-resistant. All sunscreens, even those that are said to be waterproof should be reapplied after a swim.
  • Myth 4: Sunscreen doesn’t work on my child. If despite using sunscreen your kids are still getting a tan, you are likely not applying enough sunscreen, or not reapplying it often enough.
  • Myth 5: My child is allergic to sunscreen. It is highly unlikely for a child to be allergic to sunscreen. They may instead be allergic or sensitive to a particular sunscreen ingredient. Under the direction of your pediatrician, consider switching to a different sunscreen with different ingredients and apply a small amount to one part of your child’s body to see if it is safe to use.
  • Myth 6: My kids use sunscreen, so they are safe from the sun. Sun safety goes beyond protecting your kids from ultraviolet radiation using sunscreen. Sun safety tips include using a broad-spectrum sunscreen, wearing sunglasses that offer 99 to 100 percent UV protection as well as wearing as much protective clothing as possible, including a hat. Seek shade when available and limit exposure to the sun when it’s strongest – between 10am and 4pm.
  • Myth 7: My kids already have a tan, so they don’t need sunscreen. There is no such thing as a healthy tan. Your kids need to use sunscreen to prevent further skin damage from the sun’s UV rays.
  • Myth 8: I shouldn’t use sunscreen so my kids will get more Vitamin D. There are safer ways for kids to get vitamin D. Include vitamins, milk and other vitamin D fortified foods in their diet.
  • Myth 9: My kids have dark skin and don’t need sunscreen. When going out in the sun, everyone should use a broad spectrum of sunscreen with an SPF of at least 15 to 30. Even if your skin is dark, or rarely burns, it is important to use sunscreen as according to the Environmental Protection Agency, ‘everybody, regardless of race or ethnicity is subject to the potential adverse effect of overexposure to the sun.
  • Myth 10: SPF measures how much protection sunscreen offers. SPF may stand for sun protection factor, however it is only a measure of the sunscreen’s level of protection against UVB rays, which typically causes sunburn. However it does not take into consideration whether the sunscreen protects against UVA rays. UVA rays penetrate deep into the skin and cause premature aging of the skin.
  • Final Tip: Look for a broad-spectrum sunscreen with a minimum SPF of 15 to 30 to ensure that it offers both UVA and UVB protection.


Leave a comment

MICRO-PLASTICS IN YOUR KID”S DIET

The scientific literature on the dangerous effects of plastics is somewhat vague, mainly because it is an emerging field, but also due to the huge variety of plastic polymers and their mixtures used in products. Even so, there are several studies confirming that plastics directly or indirectly interfere with numerous aspects of our health.

The list of the harmful ingredients found in plastics is extensive, but the ones that are frequently mentioned as dangerous to human health are:

  • Bisphenol A (BPA) is a base material used to make such plastic products, as water bottles, CD cases, sports equipment and water pipe lining. It is also a known pollutant and interferes with crop growth and animal habitats.
  • TTBPA, a fire retardant, is added to plastics in order to make them fire-resistant. It is used to produce hard, durable plastics, epoxy glue and printed circuit boards.
  • Phthalates are another essential ingredient in the production of most kinds of PVC plastic. There are different types of phthalates, of which DEHP (a type of phthalate used in building materials, detergents and PVC) is one of the most widespread and most often associated with pollution and health harm.
  • Vinyl chloride is a petroleum-derived chemical used as an ingredient to make PVC. It is highly toxic and carcinogenic in its pure form.
  • Lead, cadmium, and mercury are metals that are added to plastics to stabilize them or to alternate their density. All of these metals are highly toxic.

These dangerous compounds can be found in a variety of plastics we use every day. From plastic goods the harmful chemicals seep into the environment. Scientific evidence confirms this, as all of these compounds are found in varying amounts in water, air, soil and living organisms.

As an example, a recent study by the State University of New York tested 259 different bottled waters from 9 countries and stated that 93% of the water samples showed some extent of plastic contamination. These figures speak for themselves, the plastic industry is clearly underregulated and we are constantly exposed to dangerous plastic compounds.

The Health Hazards of Exposure to Plastic

Plastic exposure is associated with a host of different health concerns, among which are cardiovascular disease, type 2 diabetes, obesity, allergies, certain types of cancer, hormonal problems, as well as reproductive and developmental issues. Also, plastics that contain metals can be toxic.

Hormonal and reproductive issues. Compounds BPA, TTBPA and phthalates have been associated with reproductive issues, such as polycystic ovaries, sterility both in females and males, and miscarriages. This might be due to the fact that some plastic compounds can act as hormone disruptors by mimicking sex hormones.

It would also explain the variety of hormonal issues in populations that were exposed to a lot of PVC, factory workers, who were ly to suffer from low testosterone, thyroid issues and problems with the pituitary gland.

Child development. One of the biggest concerns with plastic exposure is with child development. A study published by the Royal Society of London reported that exposure to BPA while still in the womb affected the children’s brain and sexual development. The study reports that children lacked whole brain structures necessary for sexual development.

Toxicity. Symptoms of poisoning are displayed with the accumulation of lead, cadmium, and mercury in the human body. A few cases were documented about people being hospitalized with metal poisoning because they constantly ate a lot of oceanic fish. Fish accumulated these metals in their muscle tissues because they lived in environments heavily polluted by plastic.

Cancer and other symptoms. Plastic exposure is associated with breast, liver, and testicular cancers. Studies on animals showed that exposure to plastic can lead to obesity, high blood pressure, insulin resistance and allergies.

How to Minimize Your Exposure to Plastic

Due to the fact that the international regulations for plastic products are very weak, it is very important to be aware of the dangers plastic materials pose to your health and especially to children’s health.

The safest bet is to avoid plastics as much as possible. Baba mail compiled the following tips to help you avoid plastic:

  • Replace your cookware and plastic containers with glass, ceramic and stainless steel ones. Use a wooden cutting board instead of a plastic one.
  • Don’t drink out of plastic bottles.
  • Avoid products that have the most dangerous ingredients. These are the ones that have the recycling symbols 3, 6 and 7 (not sure what are recycling symbols? Check out our dedicated article to find out).
  • When buying food, avoid products packaged in plastic (look for unpackaged foods, or paper and glass packaging instead). Also, use a canvas or paper shopping bags to store and package your groceries.
  • Don’t buy takeout and meals that come prepackaged in plastic, cook your own foods instead as much as possible.
  • Forget about single-use plastic plates, cups and utensils, replace them with multi-use metal or glass items.
  • Use BPA-free baby bottles and natural wooden teethers for the little ones. Also, replace the plastic toys with those made of wool, canvas or wood and don’t let kids nibble on your phone and remotes.
  • Cover food with a paper towel instead of plastic wrap when reheating in the microwave.
  • Avoid plastic coffee pods and artificial silk tea bags. Use ground coffee and loose tea, or metal pods and biodegradable tea bags instead.

Takeaway

If you’re not ready to get rid of your plastic containers just yet, we have some tips on how to handle them safely:

  • Never heat up plastic packaging, such as food containers, prepackaged, takeout foods or infant formula in the microwave, even if the packaging says you can, use ceramic or glass instead.
  • Stop using and recycle scratched or damaged plastic containers and bottles.
  • Try NOT to clean your plastic items with very hot water.
  • And finally, choose safer plastics, which are the labeled as type 2, 4 and 5.

Source: Internet & Others


Leave a comment

LATEST NEWS: SUGARY DRINKS AND SODA INCREASES CANCER

A study published in The BMJ. found products like sugar-sweetened drinks and 100 percent fruit juices were linked to cancer, which 1.6 million people in the U.S. were diagnosed with in 2016.

A 100mL per day increase in the amount of sugary drinks an individual consumed was linked with a 22 percent increased risk of breast cancer from the baseline, and an 18 percent increased risk of cancer overall.

Takeaway: Avoid sodas, Gatorades and fruit juices


Leave a comment

THINKING THROUGH YOUR GUT

In aryurveda, it is said that most health issues arise from our GI system.

In the past few years, science learned a lot about our digestive system, and one of the hottest topics in medicine today is that of the gut microbiome, meaning all the beneficial microorganisms that live in our gut and help us so much. Scientists all around the world now believe that what you eat and what bacteria you promote in your gut can affect anything from allergies to heart disease and everything in-between.

1. An unhealthy gut may promote heart disease.

It’s no news that heart disease is linked to high cholesterol levels, but only recently scientists at Harvard Medical School discovered the connection between an unhealthy gut and high blood cholesterol levels. It was found that certain kinds of gut bacteria make your blood vessels absorb more of the unhealthy cholesterol from the gut into your blood. The excess cholesterol then leads to the formation of plaques in your blood vessels and causes heart disease. It is unclear, however, which strains of bacteria affect cholesterol absorption.

What is clear, though, is that foods rich in fiber and fiber supplements, such as psyllium husks and flaxseeds, can lower the absorption of the cholesterol into the blood by as much as 25%. That is why it is always a good idea to pair fiber-rich foods with foods that are high in cholesterol, such as red meat and eggs, or to supplement fiber if you know that your diet contains a lot of foods high in cholesterol.

2. Your mental health depends on your gut health.

Your intestines share some real-estate with a lot of nerve tissues that regulate your digestion and communicate with your spine and brain. These nerves are often referred to as the gut-brain, but the scientific term is actually the enteric nervous system.

This gut-brain is suspected to regulate your mood and anxiety levels by exchanging chemical signals called neurotransmitters with your brain. In this way, what you eat and how your intestines digest food can influence your mood.

But it also goes further than that, as scientists now believe that an unhealthy gut and a poor diet may cause depression and anxiety disorders. In several studies, there was a marked improvement of anxiety and depressive symptoms after patients were administered probiotic supplements.

Even if you don’t suffer from anxiety or depression, you can make use of the gut and brain connection, as a 2016 review article suggests that fermented foods (i.e. foods rich in probiotics) can increase a person’s cognitive abilities and mood.

On more about the correlation of mental health and gut health, follow the link to our article called How Your Gut Affects Your Mind.

3. Can intestinal problems be a cause of obesity?

It is no secret that eating too much will upset your digestive system and make you gain weight, but there is another way in which a bad diet can make you overweight.

Usually, all is well and your pituitary gland will produce just enough hormones for you to feel satiated after a meal. But when something goes awry with your tummy, the pituitary gland will not do its job properly and you’ll feel hungry all the time, which can lead to obesity.

To prevent this mismatch from happening and to heal your gut, it is necessary to consume foods rich with probiotics, which can be found in fermented foods, such as yogurts, pickles, and kimchi. If you’d to learn about more foods that contain probiotics, follow the link 7 Probiotics that Boost Your Health.

4. An unhealthy intestinal tract may cause allergies.

Did you know that more than 75% of your immune cells live in your digestive system? So, it comes as no surprise that the foods you eat will affect your body’s ability to fight off all kinds of germs. Together with your gut bacteria, immune cells help your body resist infections in all of your body, and not only in the digestive system.

An example of this can be observed if we consider allergies. It is now widely believed that a lack of beneficial gut bacteria can make your immune cells unable to distinguish between good and bad bacteria. When that happens, your immune system will activate to harmless compounds and you will experience an allergic reaction.

In fact, several studies suggest that allergic symptoms can be greatly improved by promoting gut health, such as this clinical trial, in which seasonal allergy sufferers were given probiotic supplements for 8 weeks, which significantly reduced their allergy symptoms.

So, to promote the diversity of beneficial gut bacteria and improve your gut health you will need to have a diet rich in a variety of different foods, including but not limited to nuts and seeds, foods rich in fiber, probiotic-rich foods, and whole grains.

Source: Internet & Others


Leave a comment

NATURAL REMEDIES FOR DUST ALLERGY

Dust mites are the main culprits behind dust allergies. Below are some other causes:

• Cockroaches – There are small components present on cockroaches that can cause dust allergies in some individuals when inhaled.

• Mold – This is a kind of fungus that has spores that are capable of floating in the air. These spores can cause dust allergies.

• Pollen – The different types of pollen that comes from trees, grasses, and flowers can trigger allergic reactions in some people.

• Animal fur and feathers – Pets are another causes of dust allergies. Their skin flakes, urine, and saliva are potential allergens, especially when combined with dust.

Signs and Symptoms of Dust Allergies?

• A runny nose

• Itchy and red eyes

• Sneezing and sniffing

• Coughing and wheezing

• Shortness of breath

• Tightness in the chest

How to Cure Dust Allergies Naturally

1. Eucalyptus Essential Oil

Add a couple of drops of eucalyptus essential oil to a diffuser and inhale the vapors.

Do this 1-2 times per day.

The soothing and anti-inflammatory properties of eucalyptus oil make it effective in treating congestion and allergies. These therapeutic properties are mainly due to the presence of eucalyptol in the oil.

2. Honey

Consume two teaspoons of raw honey.

Do this twice a day.

Local and raw honey often contains small amounts of pollen, which is believed to help with dust allergies. This is useful for those suffering from season allergies as regular consumption of small amounts of pollen via raw honey may make an individual less sensitive to it over time.

3. Apple Cider Vinegar

1. Add two teaspoons of apple cider vinegar to a glass of warm water and mix well.

2. You can also add a little bit of honey for flavor.

3. Consume this solution.

The anti-inflammatory properties of apple cider vinegar, along with its expectorant nature, are quite helpful when it comes to treating dust allergies and the accompanying cold-like symptoms. It also has antimicrobial properties that can prevent the aggravation of allergies. It’s a great natural substitute for the store-bought antihistamines used for treating dust allergies.

4. Turmeric

1. Add half a teaspoon of turmeric to a cup of milk.

2. Bring to the boil in a saucepan.

3. Allow the milk to cool a little before adding the honey.

4. Drink this mixture.

Do this at least twice a day.

This golden spice is one of the best natural remedies for treating dust allergies. Turmeric contains an active constituent call curcumin that acts as a natural decongestant. It also acts as a natural antihistamine. Furthermore, turmeric also has anti-inflammatory and antibacterial properties that can prevent allergies from turning into an infection.

5. Peppermint Tea

Add a teaspoon of dried peppermint leaves to a cup of hot water and allow it to steep for 10 minutes.

Strain the tea and allow it to cool a bit.

Add honey.

Drink up.

You can drink peppermint tea thrice daily.

Peppermint is quite effective in treating dust allergies due to its anti-inflammatory and decongestant properties. It contains a volatile oil called menthol, which acts as a natural decongestant and provides immediate relief from sneezing, a runny nose, and wheezing.

6. Wasabi

Consume grated wasabi whenever you’re experiencing allergy symptoms.

You must do this whenever you experience an allergy attack.

Wasabi contains a compound called allyl isothiocyanate, which acts as a decongestant and stimulates mucus flow, thereby helping to ease the symptoms of dust allergies.


Leave a comment

LATEST NEWS: WEST NILE VIRUS DETECTED IN FRISCO

A pool of mosquitoes in Frisco have tested positive for West Nile Virus, city officials said.

It’s the second pool of mosquitoes in Frisco that tested positive this season. So far, no human cases of the virus have been reported.

Takeaway: Take protection against mosquitoes. Remove any source of stagnant water.


Leave a comment

EAT YOUR LENTILS

If you are planning to go vegetarian or vegan and are concerned about your protein intake, worry no more. Add lentils to your diet.

Lentils, are edible seeds or pulses that can be cooked in a variety of ways. The most popular kinds are black, brown, red, yellow, yellow split peas, black-eyed peas, mung beans, soya beans and French green lentils. They are a rich source of protein, carbohydrates, dietary fiber, essential amino acids and contain a variety of minerals including iron, copper, potassium, manganese, phosphorous, molybdenum, vitamin B1 and folate. Legumes are also ideal for supporting heart health, managing diabetes, preventing cancer, improving digestion, aiding in weight loss as well as boosting the nervous system.

Below are some other health benefits of lentils:

1. They regulate blood sugar and manage diabetes

Lentils help to regulate sugar levels in the bloodstream preventing diabetes. In fact, it is suggested that individuals who suffer from type 2 diabetes should follow a diet rich in lentils. As lentils are high in soluble fiber they can help lower insulin and plasma glucose thereby stabilizing blood sugar. Studies have also shown that fiber contents help slow down the rate at which the blood absorbs food, thereby keeping sugar level constant.

2. They help lower cholesterol

Studies show that people who consume 3/4 cups of lentils or any other legume had 5% less generation of LDL (bad) cholesterol.

3. They prevent cancer

Lentils have also been found to counteract cancer. Research shows that foods rich in protein – such as lentils can have a positive effect on cancer cells. Protein has also been shown to create cytotoxin and apoptosis, meaning that they can manage the growth of cancer as well.

4. They improve digestion

As with other types of legumes, lentils can also boost the digestive process. Lentils are rich in dietary fiber, a non-digestible component that is beneficial in maintaining digestion. Additionally, fiber can promote bowel movement, preventing constipation and other problems associated with digestion. They also remove toxins from the body and ferment healthy bacteria, essential for the digestive tract.

5. They promote weight loss

It is estimated that a cup of lentils contains just 230 calories and occupies up to 63% of your requirement of daily fiber and protein – two components that keep you full for longer.

6. They boost the metabolism

The metabolism relies on rich sources of vitamins, including vitamin B3, which is essential for improving digestion and boosting the nervous system. The vitamin also stimulates the metabolic process, whereby it removes more toxins and harmful substances out of the body, bringing more nutrients to all parts of the body. Vitamin B3, also found in lentils, has been shown to control cholesterol levels and decrease the risks of diseases like diabetes, osteoarthritis, Alzheimer’s disease and cataracts.

7. They support brain health

Few foods contain as much folate as lentils do. Just one cup of lentils occupies up to 90% of your daily requirement of folate which plays an important role in the production of neurotransmitters, boosting the nervous system. Folate can also help prevent the risks of birth defects in pregnant women as well as blood disorders, making it a key nutrient for human health.

8. They improve electrolytic activity

Electrolytic activity plays an important role in the proper function of your body. Lentils contain a mineral known as potassium which is considered to be an excellent substitute for electrolytic activity. Besides acting as an electrolyte, potassium is also beneficial for the functioning of some organs, including the brain, the heart and the kidneys.

9. They boost energy

If you’re feeling a little low on energy, lentils are an excellent source. They are rich in minerals including iron and copper, both of which are essential in boosting energy production. While iron makes copper facilitate red blood cells and protect against anemia, copper plays a role in transferring energy from carbohydrates into the cells.

10. They improve heart health

Lentils have been found to lower the risks of coronary heart disease. The benefits of lentils are predominantly found in their source of fiber. Studies show that people who eat about 20g per day, experienced 11% fewer risks of cardiovascular disease and 12% fewer risks in comparison to those who eat less fiber. Lentils also contain magnesium, which contributes to cardiovascular health. Magnesium also helps prevent the occurrence of a heart attack and supports the heart after a heart attack has taken place.


Leave a comment

SKIN INDICATORS FOR POTENTIAL DISEASES

Our skin is the biggest organ in our body, and it is constantly renewing, which is why even the smallest digestive, hormonal or immune issue can show up on our skin in a form of a pimple, pigmentation, a rash, or any other manifestation almost immediately. In some cases, a skin condition, that, at first glance, may appear as a minor problem or not a problem whatsoever, can even be the first sign of a serious illness. These seemingly-minor skin conditions, for example, are all symptoms of a variety of diseases ranging from hormone imbalances to diabetes and even cancer.

1. Skin That Turns Tan For No Reason

Sudden onset skin darkening or patchy skin pigmentation, especially around scars or bends may be an early symptom of a rare hormonal dysfunction called Addison’s disease, that, on average, affects around 1 in 10.000 people and is more common among middle-aged women.

The condition occurs when the adrenal glands don’t produce enough steroid hormones, such as cortisol and aldosterone.

Apart from skin pigmentation, patients with Addison’s disease exhibit the following symptoms: Fatigue, Abdominal pain, Weight loss.

Interestingly, sudden skin tanness is often the first symptom of the disease, sometimes occurring years before the rest of the symptoms.

2. Constantly Sweating or Having Very Dry Skin

A thyroid that isn’t working properly can trigger specific skin changes.

Both an overactive and an underactive thyroid gland is bad, as it produces hormones that regulate body temperature, heart rate, metabolism, and other body functions, all of which depend on a specific rate and magnitude that can be easily thrown off balance. When a person has an overactive thyroid, they are said to have hyperthyroidism, whereas an underactive gland causes a condition called hypothyroidism. A thyroid that is too active increases body temperature and sweating, which is why people suffering from hyperthyroidism will often feel that their skin is warm and moist to the touch.

When the thyroid gland under produces hormones, it will have the opposite effect: the temperature will drop and the sweat glands will be less active, which can make one’s skin feel cold, dry, or even rough to the touch.

3. Hair Thinning

Hair loss and thinning can be an indication that your thyroid isn’t functioning properly as well. The reverse pattern, however, isn’t the case, and by far not all people who suffer from hair loss have thyroid problems. When the thyroid gland overproduces hormones, patients may experience hair loss. If, however, the opposite occurs and the gland doesn’t produce enough thyroid hormones, a person can lose hair in a very specific pattern: the outer sides of the eyebrows may become thinner.

4. Skin Itching

Extreme itching can indicate cancer. To be more precise, an unbearable itch is a symptom of Hodgkin lymphoma, a type of cancer that alters lymphocytes, which is a type of white blood cell.

These cells are part of our immune system and are produced by lymph nodes, which is why the other symptom of this condition are enlarged and painful lymph nodes on the sides of the neck, the armpits and the groin area. However, both or either of these symptoms can be caused by many other, more common diseases, such as infections, just to name one, which makes the condition somewhat difficult to pinpoint.

5. Sun Sensitivity

If you find that your skin is increasingly sensitive to the sun and burns easily even when you protect it by wearing sunscreen, it may point to an disease called systemic lupus erythematosus (SLE), simply known as lupus. It is an autoimmune condition, which means that the immune system mistakes its own organs and tissues for a foreign object and attacks them, which results in a variety of manifestations, many of which are skin symptoms. As for the photosensitivity, it has been estimated that about half of lupus sufferers react more than normal to sun exposure.

6. A Hump Between the Shoulders

Another hormonal dysfunction of the adrenal glands is Cushing’s syndrome. It occurs when the adrenal glands overproduce cortisol, commonly known as the stress hormone because it is secreted in response to stress. Cortisol has a variety of functions in the human body, among which is blood sugar, immune and metabolic regulation, which explains why Cushing’s patients suffer from abnormal obesity, hypertension, as well as skin that doesn’t heal. Another finding are inflamed, red stretch marks that can erupt spontaneously. But one of the most unusual symptoms of Cushing’s syndrome is a fatty lump between the shoulders, often referred to as the buffalo hump. Both of these skin symptoms are presenting signs of the condition, which means that they can help distinguish Cushing’s from other diseases.

7. Thicker and Darker Skin On the Neck and Elbow Folds

One of the first signs of diabetes in children can be a thicker and darker skin in certain body parts, such as neck and elbow folds. This condition is called acanthosis nigricans (AN), and it is a sign for pediatricians that they should check a child for diabetes. As it is the case with many of these symptoms, however, it can mean nothing whatsoever, as certain people who don’t have diabetes can also exhibit AN.

8. A Specific Kind Of Rash On the Backs Of the Hands

The last skin symptom on this list is a rash that occurs on the tops of the hands called Gottron’s papules. It can appear suddenly, or develop over a long time, and it is a defining symptom of a long-term inflammatory disorder called dermatomyositis (DM). Other skin conditions, such as the so-called shawl sign, which is a rash that covers the upper back, arms and shoulders in a shawl-like pattern, can also point to this dangerous disease, which mainly affects muscles. DM can also manifest itself through muscle weakness, weight loss, lung inflammation and light sensitivity. DM is a very debilitating condition, the causes of which are unknown. Patients with DM find it increasingly-difficult to do everyday tasks that require muscle use, starting from lifting objects and climbing stairs to even standing up from a sitting position.

Source: Medical websites and Others


Leave a comment

HANDY GUIDE TO DEALING WITH ALLERGIES

Here’s a handy guide to dealing with allergies, and with pollen allergies in particular.

1. Know what you’re allergic to

While most people would rather know what disease they caught so they can treat it more efficiently, the attitude seems much more lax regarding non-lethal allergies, which are treated as some minor nuisance we’re expected to simply work through. The truth is an allergic reaction could be every bit as hard to cope with, and every bit as taxing on the body as a fever. Get a professional diagnosis from an allergist; not only will you be better equipped to avoid the things that make you scratch and sneeze, but an allergist will be able to assign care that will be tailored specifically to your condition.

2. Check what the pollen count is

Many people may not be aware of this due to the aforementioned stigma about allergies, but there are many websites, including most major weather forecast pages, that provide you with a pollen allergen forecast for the day. Check the pollen count in the air and adjust your daily routine accordingly. Pollen tends to be the highest during afternoon, so on particularly harsh days, do your outside chores first thing in the morning and try to stay indoors as much as possible.

3. Close for pollen, open for dust

Depending on your allergy, you’d want to prepare your house differently. For allergies to pollen, close your house as much as possible and use air-conditioning, but for allergies to in-house nuisances like mold and dust, you should air out your home as much as possible by opening the windows.

4. Change your clothes often

Don’t track your allergens through the house. Take a shower to wash any trace allergens off and change to a fresh set of clothes as soon as you get back home. You should also make sure to wash your clothes often, rather than letting them lie in the hamper with pollen on them for days on end.

5. Rinse your nostrils

Do a saltwater nose rinse using a neti pot or spray to clean out your sinuses and reduce the inflammation associated with an allergic reaction. Saline solution is not only drug-free and carries no risk of addiction, but it is easy to make at home: distill some water by using a distiller or boiling and then cooling it, add some salt and you’ve got a saline solution.

6. Try a steam inhalation

A more temporary relief for your beleaguered sinuses can be found in steam inhalations. By breathing in the vapors from a pot of boiling water through your nostrils, you can find a reprieve from nasal congestion, at least for some time.

7. Keep your face cool

This may seem counterintuitive in the case of sneezing, but by pressing an icepack or a cold washcloth to your face around the area of your sinuses, you can mitigate the swelling of cells due to allergic inflammation, thus alleviating many of the allergic symptoms, such as a runny nose or constantly watery eyes.

8. Wear a mask

If you’re allergic to pollen and need to go outside, wear a surgical mask. It will help filter out the pollen particles that are causing you so much grief. And I know what you might be thinking: “but I’ll look silly!” Well, counting the many ill-informed decisions we make because of a misplaced sense of “fashion” will require an entire article, so suffice to say, if the dilemma is between looking a bit peculiar and suffering through a day of sneezing and runny eyes, the choice seems rather obvious.

Source: Medical Websites and Others


Leave a comment

THIS IS CRAZY

Conscientious vaccination exemptions have been on the rise in Texas. These exemptions allow students to opt out of required school vaccinations without a medical release. In the chart below, the conscientious exemption rates for Plano ISD are compared to statewide rates.
Designed by Breanna Flores


Leave a comment

THE ILLS OF ULTRAPROCESSED FOOD

In two new papers published in the BMJ, the more ultraprocessed — or industrially manufactured — foods a person ate, the more likely they were to get sick and even die. In one study, they were more likely to suffer from cardiovascular problems. The other linked an ultraprocessed diet to a higher risk of death from all causes.

Ultraprocessed foods are created in factories. They’re pumped full of chemicals and other additives for color, flavor, texture, and shelf life. This processing generally increases the flavor and caloric density of the foods, while stripping away the fiber, vitamins, and nutrients. So these foods are distinct from whole foods (like apples and cucumbers) and processed foods (like vegetables pickled in brine, or canned fish in oil) that rely on only salt, sugar, and oil — rather than a range of complicated additives — to preserve them or make them tastier.

The Reason?

Increasingly, scientists think processed foods, with all their additives and sugar and lack of fiber, may be formulated in ways that disturb the gut microbiome, the trillions of diverse bacteria lining our intestines and colon. Those disturbances, in turn, may heighten the risk of chronic disease and encourage overeating. In research the scientist have discovered that the further away people were from industrialization and ultraprocessed foods, the more diverse their gut micriobiome was. Besides Emulsifiers, the lack of fiber in ultraprocessed foods may harm us too.

Takeaway:

Eat natural food. Avoid food made in factories.


Leave a comment

Avoid mixing these Household Products!

Many accidents happen in the home but most can be avoided if we just know what not to do. If you avoid these 13 combinations, you’ll save yourself time and money – not to mention a hospital visit – dealing with the consequences.

1. Different battery brands

Mixing batteries from different brands can lead to them leaking battery acid. The reason is that manufacturers use different chemical compositions for their batteries, which produce different levels of current. When one runs out of juice, the other can still keep running, but this causes it to leak, eventually damaging electronic devices and creating a health hazard.

2. Rubbing alcohol & bleach

Rubbing alcohol contains ethanol or isopropyl alcohol, which, when mixed with household bleach containing sodium hypochlorite, will create chloroform and hydrochloric acid, as well as chloroacetone or dichloroacetone. These compounds can cause damage to the nervous system, lungs, kidneys, liver, eyes, and skin. Also, high levels of chloroform can lead to dizziness, nausea, loss of consciousness and even death.

3. Ammonia & bleach

This combination is also very dangerous, producing vapors that can cause severe damage to your respiratory system. And that’s not the worst thing that can happen – if there are large amounts of ammonia, you might create a substance called liquid hydrazine. Liquid hydrazine is highly toxic and potentially even explosive.

4. Vinegar & bleach

If you add a weak acid to bleach, it creates vapors of toxic chloramine and chlorine. These vapors can cause serious chemical burns to your eyes and lungs.

5. Vinegar & baking soda

Vinegar is an acid and baking soda is a base – these two cancel each other out, rendering the resulting solution useless. This one isn’t dangerous, it’s just a waste of useful materials.

6. Vinegar & hydrogen peroxide

Combining these two products in the same container will create a corrosive peracetic acid. In high enough concentrations, peracetic acid can irritate and even damage your skin, eyes, throat, nose, and lungs.

7. Grapefruit & certain medicines

Compounds in grapefruits interfere with enzymes in the stomach, which are in charge of metabolizing certain types of medicine. This ends up increasing the level of certain chemicals in the blood and can lead to a deadly overdose.

8. Alcohol & Ibuprofen

Taking ibuprofen on an empty stomach can damage the stomach lining. Adding alcohol into the mix stimulates this process and can worsen the effect. Damage to the lining can lead to internal bleeding, ulcers and other stomach problems that can become chronic.

9. Alcohol & acetaminophen

Chronic consumption of alcohol causes the body to produce certain enzymes that adversely interact with acetaminophen. The reaction can damage the liver and can even be lethal. In the U.S. alone, over 200 people die every year due to this deadly combination.

10. Dairy & antibiotics

Dairy is rich in calcium, and while it may be good for your bones, its interaction with antibiotics is anything but. Calcium prevents the antibiotics from being absorbed into your body, reducing their effectiveness. Antibiotics that are most affected by dairy are ciprofloxacin, levofloxacin and tetracycline.

11. Milk & energy drinks

The acid in energy drinks mixes with proteins in the milk, causing the milk to curdle very quickly. The result is usually projectile vomiting.

12. Retinol & glycolic acid or alpha hydroxy acid

Both of these skincare products may help you look younger, but mixing them together is a bad idea. Glycolic acid has a different level of pH than retinol, so when both are used, the glycolic acid becomes dominant, reducing the effectiveness of retinol considerably. It can also cause some skin irritation.

13. Retinol & sunlight

Recent evidence shows that retinol can become toxic when exposed to direct sunlight, and can increase your chances of getting a sunburn. It is recommended that you only use it at night, or if you choose to use it during the day – use sunscreen and avoid direct sunlight as much as possible.


Leave a comment

THE BEST WAY TO FILL YOUR PLATE

Fruits – Focus on whole fruits:

  • Eat seasonally! Checking what fruits are in season in your area can help save money.
  • Craving something sweet? Try dried fruits like cranberries, mango, apricots, cherries, or raisins.
  • To meet your fruit goal—keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Vegetables – Vary your veggies:

  • Vary your veggies by adding a new vegetable to a different meal each day.
  • Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.
  • Vegetables go well with a dip or dressing. Try a low-fat dip or hummus with raw broccoli, red and yellow peppers, sugar snap peas, celery, cherry tomatoes or cauliflower.

Grains – Make half your grains whole grains:

  • Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack.
  • Whole grain pasta is great in baked dishes or pasta salad. If you choose refined grain pasta, make sure it’s enriched by checking the ingredient list.
  • Ready-to-eat, wholegrain cereal is a tasty breakfast option or can be enjoyed as a whole grain snack.

Protein Foods – Vary your protein routine:

  • Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.
  • For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.
  • Keep seafood on hand. Seafood, such as canned salmon, tuna, or crab and frozen fish is quick and easy to prepare.

Dairy – Move to low-fat or fat-free milk or yogurt:

  • Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.
  • For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.
  • Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Limits – Drink and eat less sodium, saturated fats and added sugars:

  • Many processed foods contain high amounts of sodium. Choose fresh vegetables, meats, poultry, and seafood when possible.
  • Using spices or herbs, such as dill, chili powder, paprika, or cumin, and lemon or lime juice, can add flavor without adding salt.
  • Keep it lean and flavorful. Try grilling, broiling, roasting, or baking—they don’t add extra fat.
  • Simple substitutions can help you stay within your saturated fat limit. Try using nonfat yogurt when you make tuna or chicken salad.
  • Split the sweet treats and share with a family member or friend.
  • Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugars.