Coffee, with its caffeine level, can be beneficial for some people, such as those that experience migraines. There are other people, however, who drink cup after cup of coffee without knowing if they are drinking too much.

According to the Mayo Clinic, coffee can help fight fatigue, increase wakefulness and help with concentration and focus. It accomplishes all of this by stimulating the central nervous system.

Generally, 200 milligrams of coffee a day does not do any harm. This is the equivalent of between two and four cups a day. There are some things that are warning signs that a person needs to cut back or cut out their caffeine intake.

Four cups

When a person drinks more that 300 milligrams of caffeine a day they may suffer from irritability, fast heartbeat, nervousness and other symptoms. Even a small amount of caffeine may cause some people to feel these effects. They may start to feel restless or have trouble sleeping just by drinking one cup of coffee.

Other factors that vary the amount of caffeine a person can consume with few side effects include a person’s body mass, their age, any medication and certain health conditions.

Pregnancy

According to Public Health, there are mixed results on whether a pregnant woman who drinks a high quantity of caffeine is at risk of miscarriage. However, it is known that the fetus is highly sensitive to caffeine, which passes through the placenta. The fetus is not able to metabolize the caffeine very quickly. For these reasons pregnant women are advised to keep their coffee intake very low, perhaps as low as one cup a day.

Metabolic syndrome

Daily News explains about a study linking coffee consumption with metabolic syndrome. The study states that a study of mice has shown that if a person drinks between five to six cups of coffee per day, they could develop this syndrome. The risk factors include large waist size, high blood pressure and high triglyceride levels. When a person has the risk factors and drinks coffee at the rate states they become more susceptible to chronic diseases like diabetes and stroke.

Within limits, caffeine can be beneficial to some people. It has been shown, in moderation, to lower the risk of type 2 diabetes, breast cancer and prostate cancer. However, the important words to remember are it is fine in moderation, as are most things. As long as its consumption is controlled, most people will not be harmed.

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In a survey conducted in 2013 by the National Coffee Association it was found that 83% of Americans had consumed coffee within the past year. One of the top reasons for consuming coffee was the assumption of more than 70% of the participants that coffee increases alertness and reduces sleepiness. The assumption that coffee acts as a stimulant is correct since it contains a chemical called caffeine, a psychoactive drug that acts on the central nervous system by increasing alertness and focus.

But the story of coffee and its stimulant properties is not a recent one and has been known for centuries, since it began approximately in the ninth century in the Ethiopian providence of Kaffa (hence the name coffee). It then spread through Africa to Arabia where reports of the first coffee beverages can be found in Yemen in the 15th century and then, with the help of the Dutch, to Europe and then rest of the world.

Coffee was therefore widely acknowledged through the centuries for its stimulant properties of reducing symptoms of physical fatigue and increasing alertness, but does it have any other medicinal effects?

The medicinal properties of coffee can be divided into short and long term effects since coffee (or more precisely caffeine) can act either directly on blood vessels causing immediate health effects, such as increasing blood pressure or curing a headache, and also through the antioxidant properties of coffee long term effects have been reported according to the daily consumption and the duration of consumption.

Short term health effects and medicinal uses of coffee

Headaches especially headaches after a spinal or epidural anesthesia

Most women who have given birth either naturally or with a cesarean section have received an epidural or spinal anesthetic. One of the complications of these anesthetic techniques is a post-dural puncture headache that although harmless does cause a lot of discomfort and may last for days or even weeks. One of the treatment options in this case is the consumption of coffee because of its caffeine content. Caffeine seems to affect pain pathways therefore helping in the cure of these headaches

For this reason and the ability to cause the blood vessels to constrict (the blood vessels become narrower) caffeine is often added to pharmaceuticals containing Non-Steroid Anti-inflammatory Drugs (NSAIDs) such as ibuprofen since not only does caffeine help in the better absorption of these drugs but also caffeine has healing properties of its own. This leads to a smaller amount of the NSAIDs being necessary in order to achieve pain relief. These type of medication have been especially helpful in the treatment of migraines that are caused by the dilation (the blood vessels become wider) of the blood vessels since caffeine-containing pain killers reverse this effect.

But can caffeine also cause headaches? If on average too much coffee is consumed daily a sudden withdrawal from coffee can cause what is known as ‘caffeine withdrawal headaches’. So yes too much of something good can be bad for you.

Increases blood pressure

Because of the vessel constricting properties of caffeine, coffee consumption helps increase blood pressure and should therefore be avoided if you have high blood pressure. Nevertheless symptoms such as dizziness caused by low blood pressure can be cured by drinking a cup of coffee!

Laxative properties

Caffeine helps against constipation because it has laxative properties. So instead of medicating for constipation drinking a cup of coffee is just as effective! Coffee helps bowel movements and induces the release of stool but again too much coffee can cause diarrhea.

Improves short-term memory

Caffeine increases brain activity so drinking a cup of coffee improves both short-term and working memory, improving also reaction times in adults.

Long term health effects and medicinal uses of coffee

Cancer protection

A correlation has been found between the consumption of coffee and the reduction of colorectal cancer, liver cancer and breast cancer. These properties may be primarily attributed to the antioxidant substances found in coffee that reduce oxidative cell damage and therefore protect against certain types of cancer.

Despite containing antioxidants a positive correlation has been found between carcinogens (substances that cause cancer) found in coffee and pancreas cancer.

So although coffee helps in the prevention of some types of cancer it seems to have an opposite effect on other types of cancer.

Preventing or delaying Parkinson’s disease

Consumption of coffee, especially in men, has been correlated with both a delay in the development and the prevention of the development of Parkinson’s disease. Interestingly men are more affected by the daily consumption of coffee and the prevention of Parkinson’s disease than women.

Prevention of diabetes mellitus Type 2

A study conducted in 2009 with 40,000 participants showed a correlation between the consumption of 3 cups of coffee or more a day and a reduced risk for developing diabetes. The anti-inflammatory properties of coffee mainly because it contains anti-oxidants called polyphenols seem to be responsible for reducing the possibility of the development of diabetes type 2 in adults.

Preventing gallbladder stones

The risk of developing gall stones is also reduced by the intake of 4 cups of coffee or more a day.

Protects the heart

Although coffee consumption has been associated with increased cholesterol levels and an increased risk for a heart attack, a study conducted in 2012 came to the conclusion that moderate coffee consumption lessened the risk for developing heart failure especially if 4 cups of coffee were consumed daily.

It must be nevertheless noted that information regarding the protective properties of coffee on the heart are contradictory and to a great extend inconclusive.

Antidepressant

Interestingly coffee has positive effects also on affect and mood. In a study conducted on more than 50,000 women in the United States in 2011 it was found that the risk of developing depression decreased with increasing coffee consumption.

Delays Alzheimer’s disease

Adults over 65 years of age who consume 3 cups of coffee or more a day seem to develop Alzheimer’s disease 2 to 3 years later than non-consumers. It seems therefore that coffee not only has a positive effect on short-term memory but also on the development of dementia later on in life.

It is important to stress that despite the many positive effects or even medical uses of coffee there is on strict contra indication to the consumption of coffee consumption and that is during pregnancy and breast feeding since coffee increases the risk for abortion and is not metabolized as quickly by the fetus causing adverse side effects.

The information provided in this article is intended for informational purposes only and is not advise also provided without any representations and no warranties whatsoever. The provided information should never substitute the consultation, opinion , diagnosis, and treatment options provided by a professional healthcare provider.

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Having a low carb diet food list can make sticking to your diet a lot easier since you know what you can and can’t eat on the diet plan. Low carb diets are not usually based on calories but are instead based on the number of carbohydrates that you are consuming. Foods that have a higher carbohydrate level are not allowed on the diet or only allowed in a very small moderation.

There are several different low carb diets that have been popular over the past years. Some of them include the Atkins diet, The South Beach diet, and the Sugar Busters diet. Each of one these diets will have different specific foods that can be eaten or should be avoided but most of them are pretty much the same when it comes down to the basics. You will find that some are stricter such as the Atkins diet when you compare it to the South Beach diet and fewer carbohydrates are allowed, especially in the beginning.

The low carb diet food list below will give you a good idea of the foods that you should be eating on a low carb diet if you want to lose weight.

Proteins

When following a low carb diet, proteins will make up a large portion of the foods that you can eat. This is because most pure proteins have very few carbs in them, making them perfect for this type of weight loss diet. With some of these proteins you should watch the sodium levels as some of them such as lunch meats and pork can have high salt levels, which should be avoided as well. Here are the main proteins to choose from on this diet.

Eggs
Chicken
Ground meats
Fish
Red meat – beef, lamb, and venison
Pork including ham, bacon and sausage
Shellfish
Cured meats that have no added sugar such as lunch meat or hot dogs
Tofu
Beans

Vegetables and Fruits

Vegetables will also play a big role in your low carb diet. In fact vegetables will account for most of the carbs you do eat, but these are natural and healthy carbs that your body needs. Below are just some of the vegetables that are acceptable for a low carb diet food list.

Spinach
Lettuce
Cucumber
Peppers
Onion
Mushrooms
Eggplant
Celery
Broccoli
Cauliflower
Radish
Green beans

On certain low diets you may also be allowed to eat some starchier vegetables as well as some fruits that are low in carbohydrates. Most of the time you can add in these vegetables and fruits slowly after a beginning detox phase to gradually add more carbs to your diet.

Cabbage
Carrots
Sweet potatoes
Brussels sprouts
Blueberries
Strawberries
Pumpkin
Cantaloupe

Fats, Dairy, and Other Foods

Unlike other diet plans, low carb diets actually encourage the consumption of some fatty foods to help you stay full longer as well as help your body absorb the carbs as energy and not store it as fat. When it comes to eating fatty foods, this is where many diets differ from low carb diets and often times they are criticized for allowing this much fat. There are some low carb diets, such as the South Beach diet that do restrict some fatty foods so you do need to look into this if you are following a certain type of low carb diet plan. Here are just some of the fats, dairy, and other foods that you can eat on this diet plan.

Butter
Mayonnaise
Hard cheeses
Soft cheeses
Sour cream
Olives
Salad dressings that are low in sugar
Heavy cream
Mustard
Ketchup – low sugar
Milk

This low carb diet food list is definitely not all encompassing as there are other foods that you may be able to eat as well depending on the specific diet plan you are following. This gives you a general idea of the foods that you can eat if you choose to follow a low carb diet for weight loss.

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Diagnosed with hypoglycemia (or low blood sugar) several years ago, I had to drastically change my eating habits. A typical college student, my diet consisted of Ramen noodles, frozen pizzas, Chinese takeout, and canned tuna. After seeing several specialists, ranging from quacks to certified dietitians, and listening to my body, I developed a list of food items that I could not eat.

If you are suffering from hypoglycemia or just seem to literally “crash” after eating certain items, you should speak with your doctor about your dietary needs.

Refined sugar products

This includes any sugar rich foods from the obvious donuts, candy, and pastries, to food like pasta, white rice, and white bread. Learn how to read the food labels. I stay away from anything that has more than 15 grams of sugar (or sugar alcohol) listed, and usually opt for food items that have less than 5 grams of sugar.

Juice

First off, many juice products actually are sugary drinks with juice flavors. Secondly, juices have such a high concentration of fructose (sugar), that some may even have as many as 50 grams of sugar in a single serving! Instead, if you want orange juice, eat an orange, or if you really want apple juice, you can eat no sugar added apple sauce or an apple. A little trick? If you really want the taste of juice, drink half the serving recommended. (Added note: when you are heading for a hypoglycemia crash, a small glass of juice may be the best thing to give you a quick sugar boost, but quickly follow it up with some food that has protein and complex carbs).

Processed food

Listening to my own body, I realized that whenever I eat processed foods (most microwaveable foods, anything in a box, fast foods), shortly after I feel the dizziness, crankiness, headache, and shakiness that accompanies a blood sugar crash. Instead, I try to eat as fresh and naturally as possible, avoiding preservatives.

Caffeine

While I can usually stomach a small serving (4 ounces) of hot cocoa, whenever I try the 16 ounce super duper latte’, I actually get a severe headache, get nausea (nope, its not pregnancy!), and being to violently crash. My body can only handle small doses of caffeine. So for long drives or project deadlines, I have to work around my hypoglycemia and have manage my time wisely. I do most of the work when I am most productive and awake.

Alcohol

Alcohol leads to an instant hypoglycemia crash and sleepiness!

So you may ask, how can I possibly have any fun when I can’t enjoy the “finer” things in life because of my hypoglycemia? I work within the limits of hypoglycemia. I can enjoy may foods, just with smaller portions.My hypoglycemia does not act up with one or two pizza slices, a hamburger on a whole wheat bun, homemade peanut butter oatmeal cookies, homemade sweet potato fries, fresh fruit and veggies, or whole wheat rice and pastas. For me, the dangerous hypoglycemia crash that can follow a sugar binge of donuts or a big plate of spaghetti is not worth the risk.

Avoid these foods for a month, and see how your body changes in relation to hypoglycemia. You may find you have more energy, crave sweets and junk food less, and maybe even lose a few pounds!

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Thai food in America has recently become the next big sensation. Restaurants serving Thai dishes have appeared everywhere across America. They have opened their doors to a bewildered and sometimes intimidated audience of eaters. If you’re not sure what you should try at your local Thai restaurant, then here are some suggestions.

Phat Thai

Pronounced “pad tie,” it is considered the most popular and common dish, Phat Thai is a pan fried dish of noodles with fish sauce, sugar, lime juice, chopped peanuts, and egg combined with chicken, seafood, or tofu. To add spice to this dish, Thai chefs will also add red chilis, which are the premier ingredient when it comes to adding heat to a Thai dish. Phat Thai is very easy to enjoy for someone who has never experienced Thai food, and you will be wowed by its unique flavor. It’s an excellent dish for beginners to Thai food and one that you can enjoy over and over. It is also simple enough that you may want to try cooking it yourself, if you can find the Thai ingredients at a store near you.

Basil Rolls

These are not served in all Thai restaurants, but are a treat when found. Basil rolls are like a salad of basil, shrimp, some crunchy rice noodles, and lettuces all wrapped within a translucent rice paper into an egg roll like shape. This delicious dish is light and flavorful and usually is served with a delicious dipping sauce. Often served as an appetizer, this dish will not fill you up too much because it’s so light and you’ll enjoy the crispness and simplicity of it compared to the spice of most other Thai dishes.

Thai Iced Tea

This drink is maybe not for everyone, but if you enjoy a creamy, sweet drink with a unique flavor then this may be for you. Thai Iced Tea is a mixture of their unique brewed tea, cream, spices such as orange blossom water and tamarind, and sugar. It is pale brown color normally. This drink is very popular with American Thai eaters, so you should definitely try it.

Coconut Soup

Also called Tom Kha Phrak or sometimes Tom Kha Gai. This is a delicious soup of coconut milk, galangal root, lemon grass, red chili, chicken, and often mushrooms. This dish is my personal favorite because of its levels of flavor. It works very well as a small soup before your larger meal. You may enjoy it so much that you’ll want to get some to go for later.

Massaman Curry

This dish is Muslim in origin, but it is one of the most popular Thai dishes. It is most commonly made with beef, but it can be made with any meat. Massaman curry is made with a unique curry powder (mix of spices) that is different from red, yellow, and green curry. This dish is made with coconut milk, roasted peanuts, potatoes, bay, cardaman, cinnamon, palm sugar,fish sauce and tamarind sauce. It is a sweeter curry than most, and you will be sure to enjoy it. It is served with rice.

There are many Thai dishes out there for you to try. I also recommend that Mango with sticky rice for dessert. This dish is simply cut up slices of fresh mango and specially prepared chilled creamy and sweet rice. Thai food gives us the opportunity to experience a whole new set of flavors. Enjoy!

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I find I have with regard to keeping skin cells protected from the inside out, stimulating healthy regeneration that starts from within and grows outward. Here’s a list of some of the foods that she advocates for healthy skin most.

Coffee

For those of us that are big on coffee, here’s some good news. A study that was conducted including more than 93,000 women published in the European Journal of Cancer Prevention found that those drinking even one single cup daily decreased their skin cancer risk of developing a specific cancer called non melanoma by around 10 percent. What’s interesting, is that it showed the more they drank, upwards of around 6 cups, the lower their risk. I guess there’s nothing wrong with that 4th or 5th cup I’m always pouring!

Strawberries

Research published in the American Journal of Clinical Nutrition suggests that consuming more vitamin C rich foods may be helpful in keeping wrinkles at bay. The free radical quenching power of this nutrient is what cleans up free radicals that are produced by UV rays. Vitamin C also plays a big role in the synthesis of collagen, the skin firming component composed of fibrous protein. Vitamin C is available in a number of cosmetics but food sources are always more effective. Foods like strawberries, broccoli, red peppers and papaya are great sources.

Salmon

In a 2009 study in the American Journal of Clinical Nutrition found that the healthy omega 3 fatty acids EPA and DHA abundant in tuna, sardines, trout and salmon may protect cell walls from free radical damage done by UV rays. Omega 3’s are also helpful in decreasing compounds that cause the inflammation that contributes to tumor growth.

Tomatoes

Lycopene, a carotenoid that gives red and pink fruits and veggies their hue can be beneficial for keeping UV exposed skin protected from sunburn, according to a study done in 2008 in the European Journal of Pharmaceutics and Biopharmaceutics. Research found that half of the 20 individuals studied, who consumed higher levels of lycopene foods had smoother skin that was less susceptible to sunburn. These results came after each individual consumed 2 ½ tablespoons of tomato paste or 1 2/3 cup of carrot juice daily. This study also concluded that supplements were not as effective in this regard.

Just more evidence to back up the theory regarding a healthy diet’s positive effect on healthy younger looking skin, that’s more resilient against skin cancer. Lower your risk of skin cancer daily by including these beneficial foods in your day.

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The only way you can lose weight through dieting is by eating fewer calories, which means you’ll probably have to eat less than what you’re used to. So, it’s no surprise that people who are trying to lose weight often complain that they don’t feel full. An easy way to avoid this problem is by eating foods that will trick your body into feeling more full than it actually is. Here are four foods that are both healthy and filling:

Apples

Apples are fat free, low calorie and loaded with dietary fiber. Dietary fiber improves your digestion, reduces your cholesterol and makes you feel full. According to one study, women who ate three apples or pears each day instead of three oatmeal cookies lost more weight. Alan Aragon, the author of “Girth Control: The Science of Fat Loss & Muscle Gain,” says foods that are crunchy make a person feel more full than other foods.

Eggs

Eggs are the best source of protein according to the biological value (BV) chart, and protein is very filling. A study from the “International Journal of Obesity” found that people who ate two eggs for breakfast instead of a bagel lost more weight even though both foods have roughly the same amount of calories. The reason is because the people who ate eggs were more satisfied throughout the day.

Non-Starchy Vegetables

Non-starchy vegetables, such as broccoli, spinach, carrots, and celery, are nutritious, fat free, low calorie, and fill you up… a lot. Just like apples, non-starchy vegetables are high in dietary fiber. It’s also virtually impossible to overeat them. Think about it this way: you could eat a whole bag of frozen vegetables and you still would only be eating about 200 to 300 calories, depending on the vegetable.

Almonds

Almonds are relatively low-calorie for a nut and they’re also high in protein and dietary fiber. One ounce of almonds contains roughly 160 calories, plus 6 g of protein and 3 g of fiber. They’re also crunchy like apples. So, the next time you’re looking for something to snack on, grab a handful of almonds.

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The popularity of low carb diets such as South Beach and Atkins means that low carb foods and beverages are commonly available in grocery stores and restaurants. Some of these diet foods fall flat and others balance taste and nutrition wonderfully. Beer is no exception and there are a number of low carb beers on the market. Although beer is not usually considered figure friendly, these versions contain fewer calories and carbs than traditional beer. Here are five popular low carb beers to sample as you search for the perfect beer to please your palate as you watch your waistline.

Amstel Light

A 12-ounce serving of Amstel Light has 95 calories and five grams of carbs.

Bud Select

With 99 calories and 3.1 grams of carbs, Bud Select is great choice for dieters.

Coors Light

A serving of Coors Light has 102 calories and 5 grams of carbs.

Corona Light

It is only fitting that the star of those beach commercials has a light variety. Corona Light has 109 calories and five grams of carbs.

Miller Lite

Miller Lite is a popular brand dieters and non-dieters alike. With only 3.2 grams of carbs, Miller Lite is a great choice for South Beach or Atkins dieters.

Smart Shopping Tips for Buying Low Carb Beer

Take a minute to read the labels and find diet-friendly beer. The label may say low carb, light or lite, but those terms are subjective. Actually read the nutrition label to see the calorie count and carb load per serving.

Keep in mind that low carb and light beers have a slightly different taste and consistency than traditional beers. Do not buy a case of beer if you have not already tried that variety.

A good way to try different brands is at parties or a friend’s house. You can also buy single servings when you are dining out.

Ask other dieters for their reviews and recommendations. They can give you the best advice and let you know where to buy a certain brand in your neighborhood.

Once you convert, stick to drinking a light beer. The subtle difference in taste will become glaringly obvious if you alternate between traditional and light or low carb beers.

Sticking to a low carb diet is easier than ever thanks to the mass availability of diet-friendly foods. Shop around and try different brands to find a great replacement for your regular brand.

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It’s hard for me to turn down a plate of Pad Thai, but with summer looming, gorging on Thai food can send my weight (and body fat) skyrocketing. Getting your fill of Thai food needn’t be an impossibility, however–by eating smart, Thai restaurants can be a great way to wind down your evening without overdoing your calorie count. Here’s how to make it work.

How to Diet at Thai Restaurants

Need to stay on your diet while eating out? Use these tips to keep your calorie count low:

1. To save calories, skip the appetizers. Most Thai appetizers can carry unnecessary calories and fat–extra if you order something crunchy, like fried egg rolls. It’s best to skip the appetizers here and focus your meal on the main course instead. If you’re absolutely stared for food, however, you can keep the calorie damage to a minimum by looking for appetizers that are rich in veggies but low on the fry factor–such as summer rolls or satay. Alternatively, you can opt for a broth-based soup, which can take the edge off your hunger without adding extra calories to your diet.
2. Avoid noodles. Most Thai restaurants serve a plentiful amount of noodle-based dishes, such as Pad Thai, Pad See Ew, and Khao Soi. Unfortunately, most of these dishes tend to be higher in calories and carry extra fat. For slimmer pickings, look for dishes with meat and vegetables as the main constituent–such as Phat Kraphao, Phat Phak Ruam, or Kai Phat Khing. For soups, the same still holds true here. Skip the noodle-based soups and go for something lighter instead, such as Tom Yum soup.
3. If you love curry, ask for Gaeng Pah. Gaeng Pah is a spicy, nutritious curry filled with spices, vegetables, and your choice of meat. How it’s better: Unlike most Thai curries, which has a base of coconut milk, Gaeng Pah has a base of water, meaning it has fewer calories and fat, according to Men’s Health . Although it’s not as creamy, it’s still flavorful and filling–the extra spices help fill you up without the extra poundage!

Other Tips for Eating Out

If you plan to eat out at a Thai restaurant, then use common sense–obviously, eating fried meat or ordering a curry with a creamy coconut base probably won’t be friendly for your waistline. To avoid eating too many calories, focus on eating dishes plentiful in lean meat and vegetables while cutting out the higher calorie portions, such as rice and noodles.

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According to the United States Department of Agriculture (USDA), the recommended amount of potassium the average adult should eat every day is an incredible 4,700 mg. That’s equal to 11 bananas in a single day! Many experts say that a diet rich in fruits, vegetables, whole grains and lean meats will provide plenty of potassium on a daily basis, but I’m not so sure.

See, after using My Fitness Pal, a popular mobile phone app that tracks calories and nutrition, I discovered that, on average, I’m consuming less than one-fourth the amount of potassium I’m supposed to. I also realized that no single food has anywhere near the amount of potassium the USDA recommends, so the deficit can’t be fixed easily. Instead, the answer lies in eating more potassium-rich foods throughout the day. Through trial and error, I’ve learned some simple ways to do just that.

Here are three easy ways to get more potassium into your daily diet:

Drink more potassium throughout the day

One easy way to add more potassium to your diet is by drinking it. For example, drinking just one 8-ounce glass of orange juice every day adds 474 mg of potassium to your diet. That’s pretty good! Of course, orange juice is also high in calories and sugar, so look for brands that are lower in both. You can also try other fruit juices, such as apple, prune, cranberry or peach. Check the nutrition labels and choose only those juices that are higher in potassium and lower in calories and sugar.

Add a serving of fresh fruit to every meal

Instead of eating high-carbohydrate side dishes like French fries, potato chips or pasta salad, add a serving of high-potassium fruit to each meal. Try sliced bananas, cantaloupe, apples, or strawberries to start. Of course, making the switch from tasty carbs to fresh fruit isn’t easy, so take it slow. Begin by eating just a few bites of fruit with each meal, along with fewer bites of the carbs, and keep at it until you’ve fully switched over. You’re diet will be much healthier without the carbs, and the added fruit will give you an extra 100 to 200 mg or more of potassium.

Mix vegetable and protein servings together

Another easy way to add more potassium to your diet is by combining your vegetable and protein servings. Instead of eating, say, a grilled chicken breast with a side of steamed broccoli, try dicing the chicken into small chunks and mixing it together with the broccoli. The new combo will taste better and, thanks to the fiber-rich veggies, you’ll need less protein to feel as full. Even better, the added vegetables will boost your potassium intake by as much as 200 to 400 mg or more per meal.

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Your liver is a football sized organ that is located on the right side of your abdomen. If your liver does not function properly, you can’t process nutrients, rid your body of toxic chemicals, or digest food. The liver also is the main organ used in the processing of any medications you may take. The liver is also used by the body to store some vitamins, minerals and sugars. Basically, a non functioning liver equals death, so it is very important to maintain a healthy diet and monitor your intake of certain vitamins if you have liver problems.

Vitamin C

Vitamin C is an antioxidant that assists the liver in its detoxification the body, as well as reducing any inflammation of the liver that may be present. Vitamin C is not stored in the body, so it is important to have it included in your diet daily. Citrus fruits and green peppers are a good dietary source of Vitamin C, and it is available as a dietary supplement on its own or as part of a multivitamin.

The B Complex Vitamins

The B Complex group of vitamins are important for many bodily functions, not the least those of the liver. Vitamin B3, or niacin, assists the liver in its digestive functions, and has a role in the energy production of cells, including liver cells. Vitamin B9, or folic acid, aids in cell repair. These vitamins are present in most cereals, and in over the counter multivitamins.

Vitamin K

While Vitamin k deficiency is rare, it often occurs in people with liver problems. Vitamin K is necessary for the liver to produce blood clotting factors, which are essential for good health. Green, leafy vegetables, such as spinach, kale, and romaine lettuce are good sources of vitamin K.

Vitamin A

While Vitamin A is an important part of basic nutrition, it is toxic to the liver in large doses. Therefore, it is important for those with liver problems to monitor their intake of this vitamin and to avoid over the counter vitamin supplements which have “mega doses” of vitamin A.

Vitamin E

Vitamin E, like Vitamin C, is an antioxidant. Vitamin E helps the liver with detoxification. It also is toxic to the liver in large doses, so high intake of this vitamin should be avoided if you have liver problems.

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After a gastric bypass surgery, you’ll need to take a number of vitamin and mineral supplements for the rest of your life. That’s because part of your small intestine has been bypassed, so you no longer absorb nutrients as well as you did before the surgery. It’s vitally important to take your vitamin and mineral supplements faithfully, because serious health problems can result from vitamin and mineral deficiencies.

Following are the most commonly recommended supplements. In addition to these, other supplements may be prescribed for you by your doctor based on the results of your blood tests. Blood work should be done periodically to make sure you are getting all the vitamins and minerals you need.

Multivitamin

Most bariatric doctors and dietitians recommend you take a multivitamin twice daily. Chewable vitamins are usually recommended, as they are more easily absorbed. Also, especially right after your surgery, large vitamin tablets can get “stuck” if swallowed whole.

Centrum makes a chewable vitamin for adults, but I personally don’t like the taste of it. Both Celebrate and Bariatric Advantage make chewable vitamins specially designed for gastric bypass patients. I like the mandarin orange flavored ones from Celebrate.

Both Celebrate and Bariatric Advantage will send you free samples of their multivitamins and other nutritional supplements if you email them and ask. That way you can find the one you like best.

Some people take Flintstones children’s vitamins, since they are chewable. Some doctors and dietitians even recommend them. However, they are designed for children, not for adults, especially not adults who have malabsorbtion issues due to weight loss surgery. They will not provide the nutrients you need.

Calcium

There are two kinds of calcium, calcium carbonate and calcium citrate. Calcium citrate is much more easily absorbed and it is the kind of calcium you should be taking. Make sure you read the label to make sure you are getting the right kind. Some people take Tums or a similar product for the calcium, but that is calcium carbonate, and won’t meet your nutritional needs.

You may have trouble finding calcium citrate in the grocery store. Health food stores will certainly have it, or you can order it online. Again, you can get free samples from Celebrate and/or Bariatric Advantage.

You should not take your calcium supplements with iron (if you are taking an iron supplement). They interfere with each other. Leave at least two hours time in between the two.

Vitamin B-Complex

B vitamins are some other nutrients you won’t absorb as well after a gastric bypass. You’ll need to take a B-complex supplement. You can find these at any grocery store. They usually come in a tablet, but the smell and taste of the tablet upset my stomach. I found some B-complex vitamins in a capsule from Bariatric Advantage. They are small capsules and have no smell or taste, and they sit much better with me.

Vitamin B12

B12 is another vitamin you won’t absorb as well. While a B-complex will contain some B12, it won’t be enough. You’ll need a B12 supplement as well.

B12 supplements come in many forms. There is a sublingual (under the tongue) form, which you dissolve under your tongue each day. There is a nasal spray that you use once a week. There is also a patch, which is worn once a week for 24 hours. Finally, there are injections you can take once a month.

The body stores vitamin B12 for a long time, which is why some forms only need to be taken weekly or even monthly. You can choose whichever form is most convenient for you.

Iron

An iron supplement is recommended for menstruating women or anyone who shows signs of anemia on blood tests. Iron should be taken with vitamin C to aid absorption. Remember not to take your iron supplement along with your calcium supplement, but to leave at least two hours between the two.

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My husband suffers from internal and external hemorrhoids. Internet searches yielded interesting information. Vitamin P, or Rutin, a phytonutrient, anti-oxidant, anti-inflammatory and free radical scavenger, also relieves hemorrhoids. Rutin known also as Vitamin P, isn’t a true member of the vitamin family, but it is a bioflavinoid.

Rutin is found naturally in plant sources such as apricots, cherries, prunes and the soft inner rinds of citrus fruits. Buckwheat also contains rutin. Buckwheat is a plant, but not a grain or cereal plant. Buckwheat is more commonly eaten as groats. The Japanese make noodles from buckwheat also.

As a bioflavinoid anti-oxidant, rutin (vitamin P) acts on the circulatory system to strengthen blood vessels, especially the tiny capillaries in the eyes. Rutin is very effective in easing bleeding and circulation problems, such as glaucoma, cataracts, varicose veins, hemorrhoids, canker sores in the mouth, poor circulation, cirrhosis, even hay fever.

Rutin, or Vitamin P, as an anti-inflammatory, works very well to reduce swelling. Hemorrhoids are caused when delicate blood vessels inside and near the rectum and anus swell and bulge. Hemorrhoids are terribly painful. Hemorrhoids burn, itch and ache.

Having suffered with hemorrhoids for almost 30 years, off and on, my husband has tried all the over-the-counter creams, ointments and pads. At one point, he even had hemorrhoid surgery to remove to repair the worst hemorrhoids. With this most recent bout of hemorrhoids, my husband has had little or no relief. Even the tried and true home remedies, such as topical witch hazel, oral colloidal silver and goldenseal and Sitz baths brought no relief of hemorrhoids. An internet search led us to try rutin for which we had high hopes, primarily because it was a natural supplement. Taking rutin supplements has greatly reduced my husband’s hemorrhoid symptoms. He now swears by rutin (vitamin P) for hemorrhoids.

Rutin is available at health food stores and many large grocery stores. For maximum effectiveness, rutin is best taken with vitamin C. Cost for rutin is about $12.99 for one hundred rutin capsules. Visit Amazon.com for best price comparison of Rutin online.

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Vitamin K is one of the critical components in your blood that ensures you have proper clotting. Without it, you would likely hemorrhage and die.

Blood clotting is a complex bodily function, requiring the action of at least a dozen different proteins and calcium as well as vitamin K. (Hemophilia is not related to vitamin K deficiency; it is, rather, caused by the body’s inability to create several of these proteins.)

A lack of vitamin K also contributes to the bone fractures tht so often plague the elderly. If you don’t have enough vitamin K, one protein bone cells normally produce that adds strength to their stucture is synthesized incorrectly, leading to faulty bones or bone sections that are brittle. And researchers are starting to realize that we know less about vitamin K than we thought we did; it functions in a variety of other protein synthesis reactions affecting many different organs and organ systems.

Fortunately, vitamin K deficiency is rare. Our bodies don’t produce it directly, as we can with vitamin D, but the bacteria in our large intestines do produce it. This means that only a few people are at risk for deficiency: infants, people with intestinal disorders, and the like. Infants are most at risk; not only do they not have the critical bacteria (intestinal flora aren’t established for several weeks after birth), but they also have a number of other factors that create a clotting or hemorrhagic danger. To prevent this, most newborns are given oral or injected vitamin K as a supplement. Some people have questioned the possiblity of this leading to cancer in the baby, but research shows this to be unlikely.

It is rare that people get too much vitamin K, but if you’re recommended for some reason to take vitamin K supplements, it can happen. Toxicity results in dangers like jaundice, increased chance of blood clotting, and even brain damage. Those who are taking anticoagulants are at the most increased risk of suffering harm from too much vitamin K; the vitamin interferes with proper action of these drugs.

The Least You Should Know

Fat-soluble, so must be taken with a meal or a glass of milk. Most people don’t need to take anysupplements, as their intestinal bacteria provide all they need.
Adult RDA: 120 micrograms/day
Max recommended dose: Unknown, but probably no more than the recommended RDA unless
advised otherwise by a doctor.

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Vegetable oil is not just for cooking. You may be aware of all the wonderful things in the kitchen you can do vegetable oil–from deep frying a Three Musketeers bar to baking a cake–but are you aware of all the other ways in which that bottle of vegetable oil can come in handy?

Car Wash

Adding just a few precious drops of oil to the water you use for washing your car can be of surprising help. Oil and water may not mix, but that doesn’t mean you can stir the bucket. Doing so will lend your cleaning efforts extra power in stripping away dirt that accumulates on the exterior of your vehicle.

Splinter Removal

Soak any body that will fit into a container filled with vegetable oil to assist with removing splinters. The vegetable oil will grease the machinery, so to speak, thus making removal of any splinter easier. The easier the removal of a splinter, the less painful and traumatic it will be. For the kids, I mean. For the kids.

Averting Barbecue Disaster

You’ve got the charcoal bricks all perfectly built into a pyramid and heaping helping of food just waiting to be grilled. What’s that? You just now realized that you ran out of lighter fluid! Put down those car keys and stay off the road; you already have a perfectly good alternative to lighter fluid in your kitchen. Douse the charcoal liberally with vegetable oil and strike a match. Voila! Your barbecue party is ready to go.

Winter Weather Helper

If you live in climates that get cold enough during the winter that your car door actually freeze shut, you can use the power of vegetable oil to make waking up to snow much less irritating. A light massage of the rubber gaskets that help prevent shutting car doors from doing damage to the frame will keep them from freezing shut. The vegetable oil will acts as a lubricant that obstructs the process of cold weather causing car doors to stick. The same principle can also be applied to your snow shovel. A coating of vegetable oil should make shoveling snow easier by reducing the tendency of snow sticking to it and weighing you down.

Egg Yolks Preservation

If for some reason you find yourself with a surplus of egg yolks–for instance, if you only needed the egg whites for cooking purposes–you can keep them fresh and healthy for use for a few more days courtesy of vegetable oil. Place the egg yolks into a bowl and then apply a thin coating of vegetable oil over the top and then place in the refrigerator. You may still be able to use these egg yolks with no serious concern about contamination as long as four days later.

Sticky Locks

A lock that has become difficult to open with your key may be fixed by dipping the key in vegetable oil. Lubricating the key in this way can help with an older lock that has become more unforgiving than it used to be. Keys and locks can get worn down over time and create more friction during insertion. Vegetable oil can give the key a smoother ride into place.

Birdbaths

Birds really don’t mind a slick layer of vegetable oil on top of the water in your birdbath. Some may mind it more than others, but no bird is going to find the addition of vegetable oil as distasteful as mosquitoes will. If you find you are having trouble enjoying the yard as a result of mosquitoes, try adding a little vegetable oil to your birdbaths and any other spots containing still water as an effective mosquito repellent.

Zippers

Whether the problem is getting the zipper closed or pulling the zipper down, vegetable oil can come to the rescue. Use a cotton swab or a balled up piece of paper towel to apply the oil to your zipper, making sure as best you can not to stain the nearby fabric. Slowly work the zipper up and down, applying more oil as deemed necessary.

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So you have finally decided that this is the year you’ll plant a vegetable garden. If you do it right, you’ll probably have more vegetables than you can eat in one season. That is why it is important to know what vegetables freeze well and how to do it correctly. Freezing vegetables allows you to have fresh tasting vegetables all winter. It also helps reduce your grocery bill.

The majority of freeze-worthy vegetables need to be blanched first. Blanching means to plunge the vegetables into boiling water for a few minutes, remove, and freeze. Before blanching, be sure to clean, peel, and cut your vegetables. You want to be able to take them from freezer, to stove, to table in the future with no worries. To blanch properly bring a large pot of water to boiling. Then take your prepped vegetables and put them in either a large hand-held strainer that you can lower into the water, or just drop them in by the handful. The water should begin to boil again within a minute. If it doesn’t, you are trying to blanch too many vegetables at one time. Follow the approximate times below for some common vegetables for blanching.

• Asparagus – 2 to 4 minutes depending on thickness
• Green Beans – 3 minutes
• Broccoli – 3 minutes
• Brussels Sprouts – 3 to 5 minutes depending on size
• Carrots – 3 minutes
• Cauliflower – 3 minutes
• Corn – Blanch for 3 to 6 minutes on the cob. Remove the kernels after blanching if desired
• Peas – 1 to 2 minutes
• Bell Peppers – 2 to 3 minutes or just freeze
• Zucchini – 3 minutes

Onions and tomatoes do not need to be blanched to be frozen. Onions can simply be chopped and frozen. Tomatoes need to be peeled, cored, cut, and dried slightly before freezing. Bell peppers are an optional vegetable for blanching. If you want to blanch them follow the guidelines above or just prep them and freeze. Once you have blanched for the recommended times, place the vegetables into ice water to stop the cooking process. After they’ve cooled, let them dry and then pack them into freezer bags or containers. You can dry them easily by just laying paper towels onto a baking sheet and laying the vegetables on them. Make sure to squeeze all of the air out of freezer bags before freezing. Most vegetables will keep for up to six months.

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Austin, Texas offers a few notable vegetarian/vegan restaurants in a wide range of styles and cuisines.

Bodhi Cafe Downtown

Bodhi offers not only foods and juices, they support the full body wellness following with yoga studios, showers, massage rooms and even a boutique. Their farm to table food concept supports the local economy since they purchase all locally grown, organic products when possible. They cater to any eating program including vegetarian, vegan, low fat, low carb, and gluten free. Chef Dan Ost is a certified organic chef with over 25 years experience. he brings his knowledge and skill to all they serve at their restaurants. Their menu features salads, sandwiches, smoothies, juices and organic, fair trade coffee. The favorite dishes are apple pecan chicken salad and Buddha bowl which is vegetable and brown rice.

Casa De Luz

Casa De Luz is open 7 a.m.-8:30 p.m. daily and offers not only food but a vegetarian culinary school, Tai Chi and Macrobiotic classes among other interests. Their menu changes daily so you must check their website. casadeluz.org. This restaurant is considered to be the epitome of vegan/vegetarian eating in the Austin area.

Veggie Heaven

This tiny, modest restaurant advertises ‘vegetarian cuisine with an oriental flavor’. They offer a huge menu of a variety of dishes including steamed buns in vegan, curry and sweet, spring rolls of various types both steamed and fried, white noodles vegetarian style and Kung Pao chow mien. All at very modest prices of under $10. Also be sure to check their popular ‘bubble teas’ in over 25 flavors and combinations for $2.50. Be sure to get the tapioca included. Hours are Mon.-Fri 11-9 p.m., Sat and Sun. 12-9 p.m.

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The Boston area is full of soul food restaurants that serve traditional southern fare. From sweet cornbread to juicy barbecue ribs, these soul food restaurants cook it up right. As a result, you get a mouthful of flavor when you visit them. So which soul food restaurants are the best in the Boston area? Below are the top three spots. These soul food restaurants are the ones everyone in town (and on the Internet) rave about and, as a result, are worth a try.

CHEF LEE’S SOUL FOOD

Chef Lee’s Soul Food restaurant is one of the most popular spots in Boston area. It has a lot to do with their mac-and-cheese, savory collard greens and fried chicken. These folks know how to put the extra “oomph” in a plate of food that makes you want to eat a second helping. The atmosphere is family-friendly. You will actually see famous African-American photos along the walls as well as Chef Lee’s own family. Go to Chef Lee’s Soul Food restaurant when you are ready to blow your diet and feel justified afterward.

MAGNOLIA’S SOUTHERN CUISINE

Magnolia’s Southern Cuisine is a New Orleans themed restaurant that offers up authentic soul food that makes you want to slap your mama. From their jambalaya to black-eyed peas, everything is seasoned well and full of flavor. The atmosphere is casual and fun for the entire family. It is set off of a busy avenue, so keep this in mind as you travel up their street. What should you try? Save room for their sticky pecan pie. It’s the kind of dessert that’ll will melt in your mouth.

DICK’S LAST RESORT

Located in the historic Quincy Market, Dick’s Last Resort is the kind of restaurant that serves soul food designed to fill up your belly. Dick’s environment is lively and fun. So, it’s a great place to host a party at. Also, their food is slathered with every kind of sauce imaginable guaranteeing a need for a bib or wet wipe. Therefore, it’s not the restaurant you visit if you are afraid to get dirty. What’s should you try? They serve a great slab of BBQ ribs and honey roasted BBQ chicken. You won’t go wrong with either of these dishes.

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The best seafood restaurants in Atlanta, Georgia, offer casual, romantic to fine dining opportunities. Tantalize your taste buds as you savor some awesome shrimp, crab and lobster dishes.

Six Feet Under Pub & Fish House

Acclaimed as the “Best of Juke Box” in 2004, this pub and fish house stands on the “the original stick-frame structure that was built in the 1920’s” although the restaurant was remodeled in the 1950s.

With two locations in Atlanta, the restaurant serves steamed shellfish that includes its Signature Six Feet Under Steamer consisting of steamed oysters, shrimp, snow crab legs, mussels, clams, sausage served with corn on the cob, hush puppies and new potatoes on the side.

Guests enjoy a wide variety of salads, soups, appetizers, along with platters of tuna, shrimp, scallops, blackened shrimp tacos, Georgia fried catfish and many more. Indulge in fried seafood entrees served with home-style chips, jalapeno tartar sauce and hush puppies.

Six Feet Under’s drink menu features its house specials like lemonade, Bloody Mary, Tombstone Tea and an exhaustive list of margaritas, beer, wines, martinis and oyster shooters.

Atlanta Fish Market

The Atlanta Fish Market beckons travelers with an upscale-casual ambiance, a 65-feet copper fish sculpture in front of the restaurant, a train station styled building, wide veranda and rocking chairs. The Geeche Crab Lounge adjoining the restaurant offers five television sets that make it an ideal place to unwind and watch the game with a group of friends. Lunch is served Monday through Friday, while dinner is available ever night.

Awarded the “Best Seafood” by Atlanta Magazine, the restaurant serves the largest selection of fresh seafood in the Southeast. According to their website, “The menu is printed twice daily to accommodate the freshest seafood available.” Apart from the day’s catch, the restaurant also offers sushi rolls, salads and several pasta entres. The Atlanta Fish Market also offers a wine and bar menu.

Ray’s in the City

Ray’s Group features three seafood restaurants in Atlanta. Among them is the Ray’s in the City, commended as the “World’s Best Seafood Restaurant “by the Delta Sky Magazine.

Along with a lunch, dinner and a side bar menu, this upscale restaurant offers a sushi and oyster bar, which features “freshly shucked oysters that are flown in daily from the East Coast, Gulf and West Coast.” Signature dishes highlight Ray’s “New Orleans” BBQ shrimp, chilled seafood tower, Ray’s 25th Anniversary salad, hand-cut steaks and jumbo crab cake. A live entertainment is performed every Friday through Sunday.

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I hear this cliché from out-of-towners way too often: “LA is full of artificial, shallow social climbers.” Really? So is Manhattan, so is Buckhead, so is South Beach. You came here and went to Geisha House, Pink Taco, and the Beverly Center and you think you’re qualified to speak on who Angelinos are or what LA is about? Sit down……

LA is a diverse city full of all kinds of people. Immigrants from all over the world come to LA to build new lives for themselves in America and get a piece of the American Dream. Communities with roots all over the globe have become established here. Domestic migrants from the South, the Midwest, and the Northeast came here to find industrial jobs in the 1930s and defense industry jobs in the 40s and 50s. Los Angeles County is home to the busiest port facilities in the U.S. Those people eat somewhere, and it’s not the same places the “Real” Housewives of Beverly Hills or the vapid blondes from The Hills eat. Here is a list of, in my opinion, the top 25 places to eat real LA food and see real LA people in the Greater Los Angeles area.

Philippe the Original

Philippe’s is an old school sandwich stand on the northern end of downtown, within walking distance of Union Station, Chinatown, and the LA Men’s Central Jail and Central Courthouse. Known for its famous French Dipped sandwiches, Philippe’s serves up coffee for 9 cents and some pretty damn good pies, along with a great cross-section of the LA characters.

Roscoe’s House of Chicken n’ Waffles

I almost hesitate to put Roscoe’s on the list. I will, however, but with this caveat. NOT THE GOWER LOCATION. That’s for tourists and the Hollywood crowd. The “realness” of Roscoe’s cannot be found at that location. Granted, they still make great fried chicken and the awesomest waffle ever made. But if you want to get an authentic Los Angeles Roscoe’s experience, you gotta go to one of the other ones. My personal favorite is the Long Beach location, at 730 E Broadway in Long Beach. If you’re near the airport, you might be happy to know that Roscoe’s has now opened a sixth location at La Brea and Manchester in Inglewood. Roscoe’s is a STAPLE for black Angelinos and its popularity has spread to Angelinos of all races, colors and creeds. And you won’t find better chicken and waffles anywhere, I promise.

McDonald’s

MCDONALDS?!??!?! DID HE SAY MCDONALDS?!?! This isn’t just any McDonald’s though, folks. This is the oldest continually operating McDonald’s in the world, opened by Ray Kroc himself. You’d think it would get some tourist traffic, right? WRONG. Tourists don’t know where Downey is. Downey is a middle to working-class, primarily Chicano, suburb in Eastern LA County that is, honestly, unremarkable aside for this McDonald’s. And the giant Downey Studios complex where tons of movies you love are shot on soundstages – the facility used to be an aircraft factory in the heyday of LA’s aviation industry.

In N Out

Did he really list another fast food place? Yes I did. In-N-Out is a SoCal original, and, for my money, the best damn fast food burger chain in the country. And this is its first location, right here in unspectacular Baldwin Park, another primarily Chicano suburb east of Downtown LA in the San Gabriel Valley along I-10. Getcha some!

King Taco

In a city known for its taco trucks, taco carts, taco shops, and just tacos in general, King Taco is probably the only taco chain worth talking about. King Taco serves up a good, authentic taco and will usually only be found in a good, authentic part of the Ciudad. I’d recommend trying the location on Soto and Cesar Chavez Avenue, in Boyle Heights, in the heart of Chicano Los Angeles.

Langer’s Delicatessen

Located across the street from landmark MacArthur Park on one of the busiest intersections in the city, Langer’s Deli is an LA landmark, having operated here since 1947. The neighborhood around Langer’s has changed significantly, but Langer’s continues to be known as one of the best pastrami sandwiches in the city. And the people-watching opportunities to be had on the corner of 7th and Alvarado are unrivaled. You won’t see a lot of Hollywood types down there.

Hawkins House of Burgers

That’s right, I said Watts. I’d argue no neighborhood in LA has as colorful a history as this little pocket of Southeast Los Angeles. It was in Watts where America’s largest civil unrest of the 60’s took place. It was also in Watts where Crip and Blood gangs called a truce in the aftermath of the 1992 riots. In a neighborhood known for a history of poverty, unrest and gang warfare, two monuments to the creativity and spirit of man are worth coming to Watts for: the iconic Towers of Simon Rodia, and the hamburgers at Hawkins House of Burgers. Hawkins builds burgers that, unlike the towers, cannot stand up on their own; greasy, sloppy disasters that will inevitably end up getting all over the place. Hawkins also makes some of the best chili cheese fries in the city. While this community treasure has gained a lot of popularity with Yelpers and hipsters in recent years, it’s far enough from Silver Lake and the Westside to be too overcrowded with the newcomers, and chances are that the people you meet at Hawkins will also be Watts originals.

Sakura Japanese Restaurant

Los Angele is full of great sushi restaurants and popular sushi restaurants. A few places can actually be both at the same time and still keep an authentic neighborhood feel and a true local customer base. Sakura is one of those places. Located in the working class Mar Vista/Del Rey pocket of the otherwise affluent Westside, Sakura serves up GREAT sushi in an unassuming atmosphere with friendly service to crowds of laid back Westsiders who are bypassing the trendy scenes of Abbot Kinney and Downtown Culver City and looking for a good meal.

Woody’s Barbecue

Woody’s Barbecue is another cornerstone eatery of LA’s black community. A mainstay on the corner of Crenshaw and Slauson (arguably the geographic epicenter of black Los Angeles) for decades, Woody’s has recently expanded operations to downtown Inglewood. While “best barbecue in LA” is certainly a title that is up for grabs and subject to neighborhood and family loyalties, Woody’s is ALWAYS part of the debate.

Phillip’s Barbecue

Phillips and Woody’s are probably the 1 and 1A of top barbecue spots in Los Angeles west of the 110 freeway. Phillips serves up delicious barbecue from three locations around Southwestern Los Angeles and Inglewood. If you’re a fan of really heavily sauced barbecue, Phillips is probably your best bet, while Woody’s is less sauce and more smoke. Either place you go, you’ll meat real LA people and you’ll get a real LA meal brought to you by the sons and daughters of the men and women who left the Jim Crow South to assist the US war effort in the 1940’s.

Fisherman’s Outlet

Fisherman’s Outlet is almost completely unknown to the Hollywood crowd, but a hit amongst cops, truck drivers and the blue-collar crowd around the southern end of downtown LA. Located near skid row in the warehouse district, most locals who have made the trek agree that this place has the best fish in LA. Nothing fancy, nothing ostentatious at all about it, just good fish at a good price in a part of town where people earn their living the hard way.

Tito’s Tacos

Tito’s Tacos makes the best “fake” tacos in Los Angeles. Another Westside mainstay, Tito’s serves up crunchy shell tacos and pretty decent burritos right next to a freeway over pass on the border between Culver City and the Mar Vista section of LA. While there is always a line at Tito’s, their ordering process is very streamlined and you’ll often get your tacos in a relatively short amount of time. Tito’s has also given LA one of its best-known local commercial jingles: “the only thing better than a Tito’s taco, is TWO!”

Kogi

In a city known for its mobile eateries, ranging from the warehouse-district roach coaches and taco trucks to the popular gourmet trucks like the Shrimp Pimp and Nom Nom, Kogi is the king of the food trucks. Kogi, serving up Korean-Mexican food, or Korean food served Mexican style (BBQ shortrib burrito, anyone?), is actually a mini-fleet of four trucks that operate five days a week, making up to three stops a day all over Los Angeles and Orange counties. Kogi is a hit with Angelinos of all stripes: actors, producers and screenwriters, construction workers, college students, surfers, hipsters, stoners and gang members. And while the novelty and trendiness certainly hasn’t hurt Kogi’s popularity, Kogi serves up some of the best tasting food you will ever put in your mouth. Go to their website or follow their twitter, find them, enjoy the wait in line, and enjoy the food.

Kings Hawaiian Local Place Bakery and Café

This little spot, adjacent to the large King’s Hawaiian bread factory/industrial bakery, is a local gem for the lunch break crowd. When I worked in nearby Torrance, I got a teriyaki chicken and Kailua pork mix plate from here at least once a week. Cops from the Torrance PD, LA County Sheriff’s Office, LAPD and California Highway Patrol are always here, along with EMT’s and firefighters, so you know it’s good. They also serve up amazing baked goods, including the layered “Paradise” cake. Yummmmmmmmm…….

Oki’s Dog

Oki’s Dog is the poor man’s Pink’s, and I mean that in the best possible way. Instead of standing in line with tourists and Hollywood elites to order hot dogs named for actors, you wait in line with people waiting for Comedy Union to open or who didn’t want to wait for a table at Roscoe’s and order hot dog creations that have no business in your stomach. The Oki Dog, itself, is a double chili dog wit pastrami wrapped in a tortilla. This is the kind of food you have to look forward to.

Lucy’s Drive In

Lucy’s Drive In serves up Mexican and American classics 24 hours a day, 7 days a week to the people of Mid-City and the Pico-Union and never fails to satisfy. Their extensive drive-thru menu includes numbered meals up into the 80’s, everything from a classic American breakfast or a cheeseburger to a carne asada burrito or an enchilada. Lucy’s is the BEST place to eat when you’ve been out drinking around the Hollywood Blvd crowd and you decide you need something real in your stomach to soak up those overpriced drinks but you don’t want to wait for a table at Mel’s with all the overdressed drunk girls who came up from San Diego for the weekend. The locations are usually a bit sketchy at night but….well if you’re afraid of sketchy neighborhoods you wouldn’t really be paying attention to this list, anyway.

M&M’s Soul Food

This is another legendary black establishment in Los Angeles, a tradition for black Angelinos. M&M’s soul food, however, has not reached the same level of fame among celebrities and tourists as has Roscoe’s, probably due to the fact that most M&M’s are in neighborhoods that celebs and tourists don’t go. They serve a great bowl of grits and a damn good fried pork chop, and no snobby bullshit or waiting hours for a table. Just good food, quickly, for not a lot of money, around people who aren’t trying to do anything more than eat a good meal quickly for not a lot of money.

Johnnie’s Pastrami

Johnnie’s Pastrami is another local classic, first opening its doors (at the Culver City location) in 1952. Johnnie’s serves up pastrami sandwiches, French dip, burgers, fries and pickles to a pretty sizeable cross-section of Angelinos from its two locations, and keeps a 50’s roadside diner kind of feel. It’s sort of like Johnny Rockets with better food and servers who aren’t in high school.

The Serving Spoon

The Serving Spoon might serve up one of the best breakfasts in the Greater LA area, which is good, because that’s what the Serving Spoon does. Serving Spoon keeps odd hours, but the general rule is that it is not open for dinner, because they really don’t do dinner. But if you want the best grits, biscuits, and cheese eggs in town, stop by this little storefront joint and get you some.

Dinah’s Family Restaurant

Dinah’s is that place your dad always wants to go and read his newspaper and eat his coffee. Interestingly enough, they’re also the place with some of the best fried chicken and most awesome daily specials in town. Established in 1959, the restaurant offers original pricing once a year in an event that draws crowds of local residents numbering in the thousands, complete with a vintage car show and live DJ spinning oldies. Dinah’s is a classic diner. While the food is, aside from the chicken, unremarkable, it’s good, the service is friendly and the environment is unassuming. It’s like everything Denny’s could be if they had good food and didn’t suck.

Bludso’s Barbecue

It’s not really a trip into the heart of the REAL LA without hitting the CPT, straight up. This is the home of gangster rap, once – and perhaps still – the name most synonymous with American ghettos and all the attached stigmas and stereotypes. But Compton is much more than that. Compton is a center of industry and logistics, a proud, working-class city that was plunged into post-industrial crisis and has worked very hard to escape the ghosts of its impoverished, violent recent past. Bludso’s Barbecue has been around throughout all of that. Widely considered the best barbecue spot in Greater LA, Bludso’s serves up Texas-style ‘cue that has gained the attention of local food writers and bloggers in recent years. Despite its recent fame both in print and online, Bludso’s location in Compton ensures that the place is not going to become the next trendy hangout for wannabe starlets and struggling screenwriters.

Grand Central Market

Grand Central Market got its start as an agricultural market during the First World War, and while you can still buy fresh food and bok choy here, it’s really more of a giant food court nearly 100 years later. All sorts of cuisine are available for purchase and consumption here, and all of it is good – although none of it is great. It’s a great opportunity to grab a quick bite while exploring old Downtown LA and surround yourself with the people who make this city work every day.

Mitsuwa Marketplace

Mitsuwa Marketplace is a large grocery catering almost exclusively to the Japanese population of West Los Angeles that has carved out a niche in the Sawtelle neighborhood for generations. And while the grocery store is in itself something to behold, what gets Mitsuwa on this list is the food court. The food court offers sushi, teriyaki, udon, yakisoba…..and Ramen. And not that cheap, tacky crap that Americans think is Ramen, but REAL Japanese Ramen noodle soup. This is where Japanese-Americans and Japanese immigrants who know their cuisine come to get a quick Japanese meal and do their personal grocery shopping, not some contrived American-friendly sushi and Kobe steak spot for Hollywood producers and pretentious tourists.

Isaac’s Café

Isaac’s Café serves up the best carne asada in Los Angeles. Yeah, I said it. You would be hard pressed to find a better-marinated piece of carne asada in a city known for great Mexican food. This place is also perhaps the most salt-of-the-earth place you’ll ever find. Located in the “heart of the Harbor” Wilmington district, across the street from the Longshoremen’s Union hall, Isaac’s is a local legend that, despite serving up some of the best burritos in town for generations, still remains relatively unknown outside of the Harbor community. I almost feel wrong for giving up my secret, but I’m a man of the people. Isaac’s serves a burrito that is to die for and features no bullshit. Tortilla. Avocado. Tomato. Onion. Lots and lots of tender, tasty, marinated carne asada. No sour cream. No guacamole. Isaac owns the place, his kids work the register, and his wife and mom make the food in the back. The place is always full of REAL blue-collar Angelinos, especially the Longshoremen who man the docks at the busiest container port facilities in the United States. If you buy anything made in China (and you did today) it probably came into the US through the Ports of Los Angeles or Long Beach, and was probably taken off the ship and put on a truck by a longshoreman. And that longshoreman just might have had a belly full of Isaac’s.

A real LA burger stand

I tried and tried to pick just ONE classic LA burger stand, but I can’t. There’s too many and they’re all great. But you have not experienced LA until you’ve eaten at at least one. You could go the easy route and choose Fatburger or Tommy’s – both chains got their start as old-school burger stands – but please don’t. Find a place like Omega Burger, Fabulous Burger, Tam’s Burgers, etc. that has bulletproof glass and may or may not have indoor seating. These places are great. They serve up awesome burgers, great fries, and often serve up burritos, tacos, fried chicken, and other goodies as well. These are the backbone of the real LA food culture – the original fast food burgers. But, thank God, they haven’t gone the way of the major fast food chains and still understand that in LA, where you can’t get anywhere very fast anyway, we want some good food to sit in traffic with.

I hope you’ll give our fair city a shake and try out some real LA food with real LA people. If you eat at some of the places on this list and meet some of the people you’ll meet if you do, and you still don’t like us, well then you’re just a bad person and should stay in flyover country. We really don’t care, it’s 72 degrees and sunny. Peace.

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Despite boasting two major universities and several smaller ones in the immediate area, Ann Arbor looks like a ghost town after the bars close at two a.m. If you find yourself craving an omelet or a hot fudge sundae in the middle of the night, your dining options might seem slim if you don’t know where to look. Fortunately, a few late night diners stay open 24 hours to satisfy those late night urges.
Fleetwood Diner

Locals affectionately call this diner “The Fleetwood.” Located at 300 S. Ashley St. in Ann Arbor, this Airstream trailer converted into a restaurant is hard to miss. Don’t let its gritty appearance put you off, though. The Fleetwood is known far and wide for its excellent hippie hash, a generous potion of hash browns grilled with feta cheese and a wide assortment of vegetables. While the Fleetwood serves all the usual diner staples, it also offers vegetarian options such as tempeh Rueben sandwiches.

During the winter, seating space is extremely limited in this small diner. During their busy times, they do not offer refills on beverages and encourage diners not to linger. It’s not uncommon to bump elbows with strangers here, but it’s an excellent place to get to know your fellow late night eaters.

The Fleetwood is best experienced in the summer when diners can also be seated at the outdoor tables. The outdoor seating provides the added benefits of watching people on this busy street and feeding sparrows your leftover fries. Diners are also welcome to bring their well-behaved dogs to sit with them outside.

Denny’s

As far as 24 hour dining goes, Denny’s remains a late night staple. Every Midwest town seems to have a Denny’s, and Ann Arbor is no exception. You can find it at 3310 Washtenaw on the east side of Ann Arbor, right off US-23. Just look for the familiar yellow sign. The Ann Arbor Denny’s recently underwent a major remodeling, and the new interior features new wood paneling and coffee house-style light fixtures.

Despite the updated appearance, the menu has the same old Denny’s food. Burgers, fries, wings, and shakes can be very satisfying after a long night at the bar, but don’t expect any surprises here.

The one thing that sets Denny’s apart from the others is a consistently warm, attentive, late night wait staff. Even the other customers seem friendlier than most, although the weekend bar rush can get pretty rowdy.

Steak N Shake

More like a glorified fast food joint than a restaurant, there’s nothing terribly special about Steak N Shake. You can find this one at 4120 Ellsworth in Ypsilanti, right by the Ann Arbor Meijer on Carpenter Rd. The brightly lit interior shows every speck of dirt here, so fastidious eaters should avoid this place.

Fortunately for Steak N Shake, they do have a couple things going for them. First, the food comes out extraordinarily fast, so this is a good place to go in a hurry. Second, the milkshakes can’t be beat. If you’re in the mood for a half and half shake, or a shake drizzled in caramel and hot fudge, this is the place to go. The rest of the food isn’t anything to write home about, and the shoestring fries have to be eaten in clumps of three or four to feel like you’re eating anything at all.

Unlike dining at Denny’s, you just might have to hunt your server down for a second cup of coffee or threaten to break someone’s leg to get your shake. The service at Steak N Shake on the midnight shift is hit or miss, but mostly miss. Come here when Denny’s is closed for cleaning.

Double Eagle Coney Island

Before this 24 hour diner was the Double Eagle, it was known to locals as Yanni’s. After closing for over a year and reopening under new ownership, the place hasn’t changed much. You can find it at 533 W. Cross St., right across from Eastern Michigan University’s main campus in Ypsilanti.

The menu here is standard coney island fare, but not bad for a greasy spoon. The chili is even worth recommending. Because this diner is right across from campus, expect to be eating with drunk college kids and late night studiers.

Abe’s Coney Island

Abe’s has been around for as long as Ypsilanti can remember. It is located at 402 W. Michigan Ave. in Ypsilanti, right across the street from Eastern Michigan University’s College of Business. Decorated in Eastern’s colors, the diner obviously takes great pride in serving the community. Servers frequently know quite a bit about happenings on campus, and they often know the game scores before the school paper prints them the next day.

The food here is Greek coney island style, but the huge dinners feel like home cooking. This is the place to come if you want a heaping plate of good, cheap food. The waitstaff here runs like part of a well-oiled machine, as Abe’s is used to handling huge crowds of people on weekend nights. For a quieter late night dining experience, come during the week when the restaurant is much slower.

A word to the wise, though: Although Abe’s is considered perfectly safe during daylight hours, Abe’s is located in a rough neighborhood, and diners have to walk through a dark parking lot and past an alley to enter the restaurant. If the promise of excellent food can’t keep you away despite the late hour, take a buddy and use common sense.

Tios

Although Tios is only open 24 hours on the weekends, it is worth mentioning here because it is the only Mexican restaurant in the area that stays open late. Although there are three Tios in the Ann Arbor area, the only 24-hour one is at 2224 Washtenaw in Ypsilanti.

Tios’ claim to fame is its collection of over 200 hot sauces and salsas, many of which are made in house. The menu is standard Mexican fare, and locals are divided as to whether Tios serves the absolute best or the absolute worst Mexican food they’ve ever eaten. Because people either love it or hate it, you’d probably be best off deciding for yourself whether Tios is worth the trip.

Unlike the other 24-hour restaurants in the Ann Arbor area, Tios is the only one that is strictly non-smoking.

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Are you suffering from vitamin D overdose? In the past few months the media has been covering the importance of vitamin D. Many people are at risk for deficiency, but the symptoms are sometimes vague and mimic those of other conditions. However, there is a very real danger of overdose for someone who tries to swallow vitamin D supplements without consulting a doctor. A person suffering from pain, or one of the more serious diseases found to be linked to vitamin D deficiency, may try to cure himself with over the counter pills, and become very ill from too much vitamin D.

When my doctor told me about vitamin D, she prescribed the dosage I should take based on the results of my blood test. She warned me not to take more because of the many problems that can be caused, due to overdose, toxicity and interactions with other drugs. She also told me my vitamin D had to be balanced with the amount of calcium in my system. Effects of Vitamin D Overdose:

Vitamin D Overdose Can Cause Hypercalcemia

According the Merck website, regular ingestion of large doses of vitamin D can cause Hypercalcemia, or excess calcium in the blood. In turn this may cause bone loss, already a concern for many older women. Calcium deposits may form in soft tissue and eventually harden, leading to pain. This can also lead to very serious complications. Early symptoms may be nausea and vomiting. This may be followed by weight loss, excessive thirst and urination, weakness and fatigue. Hypercalcemia may also cause headache, dry mouth, and vertigo. Eventually too much vitamin D will cause damaged kidney function and calcium deposits on many of the organs within the body.

Vitamin D overdose in pregnant women can cause retardation in the baby

She should be very careful to not exceed her doctor’s recommendation, based on result s of her blood test.

Vitamin D overdose can cause nerve damage

Numbness, pain, pricking and hearing impairment can result from too much vitamin D.

Vitamin D Overdose can cause muscle damage

This can be as little as some pain, weakness, numbness, stiffness, and tingling. However it can be as severe as loss of reflexes or loss of muscle control and atrophy.

Vitamin D Overdose can cause urinary stones

These mineral stones may become quite large and painful and sometimes have to be surgically removed.

Vitamin D Overdose can cause less severe symptoms too

Too much vitamin D can cause sleepiness in the daytime, nausea, high blood pressure, skin irritation, and pain. Some of these are the same as symptoms of deficiency.

In the mistaken belief that vitamins are not harmful, a person may be tempted to take too much. If one is good, that does not mean that several are better. Vitamin D maintains the proper level of calcium and phosphorus in the blood. Too much can cause irreparable damage, and overdose may be more serious than the deficiency you are trying to correct. My doctor plans to monitor my vitamin D levels with blood tests and I plan to follow my doctor’s direction.

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I became extremely sick twelve years ago. I was in extreme pain, with bone-crushing fatigue, and my anxiety was in overdrive. I literally spent a year on my couch. I got up to go to the bathroom, get some food and twice a day I milked 2 goats. My doctors thought I was nuts and they almost had me convinced. I was diagnosed by a chiropractor with fibromyalgia. Giving a name to my ailment helped me psychologically, but not physically.

There was a point in time that I had the stamina to stay up for a couple of hours at a time. My mom took me to a woman who practiced alternative medicine. I had hair analysis done, and she put me on supplements. I took almost all of the supplements for many years. There was one that I did not take; I do not know why. I think I was just tired of swallowing “things”.

Two years ago, I started reading about vitamin D deficiency. In articles by Dr. Frank Lipkin and on Natural News, they explained the symptoms of vitamin D deficiency. Guess what? To my surprise and curiosity, a lot of the symptoms were like fibromyalgia. I went back through my paperwork and saw that the nurse had indeed told me to take vitamin D.

I ordered Bio-D-Mulsion from Biotics Research Corporation and started taking it. It was in liquid form, and each drop was 2,000 international units of vitamin D. I used 2-3 drops every day, along with magnesium, vitamin C and B-complex. Nothing is a quick fix when using supplements.

That next summer, I started fishing again. I had given it up because of pain and fatigue. I noticed that I felt better if I was out in the sunshine. I could fish all day and not be laid up on the couch for a week like previously. I started gardening with enthusiasm again that same summer. The difference was quite noticeable to my husband, family and friends.

I dreaded going into winter that year. I always have severe SAD (seasonal affective disorder) and depression. Imagine my complete disbelief when I failed to turn into an anxious, depressed hermit? I handled deaths, bad news, and stress like regular people. It did not throw me into a dark hole, and I did not have that constant black cloud hanging over my head.

The last two summers and winters have been the same. I still get what they call a fibro flare and have to go easy sometimes. I suffer pain and once in a blue moon, I still get panicky. Overall, my quality of life is better by at least 50 percent.

When I was asked by another fibromyalgia sufferer what had made such a stark difference, I had to think about the answer. Going back through the supplements, I remembered that I had started on vitamin D. The fact that I spent more time out in the sun had to play an immense part in my better health too. After all, the sun is said to be the best source of vitamin D.

I suffered many of my fibro symptoms as a kid. That lead me to remember that I could not drink milk as a baby, teen or adult. I was allergic to milk and given soybean formula instead. I worked long hard hours and was not on a healthy diet. When I had jobs, like raising outside hogs, I felt better. When the hog operations went to confinement facilities, I started feeling worse. Again the connection between my health and the sun and vitamin D is recognizable.

I am not suggesting that everyone with fibromyalgia will instantly regain their health with vitamin D. I am not a doctor, please check with yours before you start taking a new supplement. For me, vitamin D deficiency clearly played a monumental part in my health deterioration. Vitamin D has given me the chance to enjoy my life.

The post Vitamin D Deficiency and Fibromyalgia: Lessening the Pain and Depression appeared first on Health & Wellness.

I found out about Vitamin D deficiency very recently. I had been in the hospital a little more than 3 years ago for pneumonia. I was there for over a month with only two very short trips outside, in the shade no less.

All of a sudden, on the day I was to leave the hospital, I got very nauseous and I ended up vomiting a few times. I returned to the hospital emergency room several times over the last three years with uncontrollable vomiting where they would have to give me shot to stop vomiting. I began to have several bouts of diarrhea a week, my joints and muscles also starting aching all the time not to mention, I was having some anxiety and just could not get enough sleep. I never felt rested.

As far as the pain, anxiety and lack of rest, the doctors would say that maybe it is this or that, not really coming up with anything concrete despite the battery of tests I was put through. They suggested I reduce my stress and take some Motrin. I did but this didn’t help.

They kept telling me all of the stomach issues were due to all the antibiotics that I had been on. This certainly made some sense since antibiotics kill good bacteria in our digestive tracts. So I got some Probiotics from a friend who sells natural products and the stomach issues seemed to get somewhat better when I took several of them a day. But there were still several times a month that I was running to the bathroom for one reason or another.

The worse I felt, the less I went outside. The less I went outside, the worse I felt. I did not see the connection to not being outside and not feeling good until after I realized I had the Vitamin D deficiency.

At the beginning of 2008, I decided that I would feel better and I would go back to the doctor and insist they help me. They decided since my condition was not improving, they would send me to get a colonoscopy. I went in to have a series of tests before the procedure. I remember the doctor saying that my Calcium was a “little low” and that I should add a supplement. He did not mention that the level of Vitamin D in my system at the time was almost non-existent.

Basically when the colonoscopy was over, the doctor told me that I had a beautiful colon and nothing was wrong. I thought this was an unusual compliment but figured if anyone would know…………To this day, not one doctor has actually brought up that test result that indicated I was deficient in Vitamin D.

About a month after the exam, my symptoms returned with a vengeance for no particular reason. I signed up for the online service that my HMO provides and looked through every single test I had done in the last three years. To my surprise the Calcium that my doctor told me I was deficient in was actually just on the low side of normal and my Vitamin D registered at a 7. This is dangerously low. This was the only thing that looked off.

Could it be? Could this little vitamin that I had been deficient in be causing all these awful symptoms? YES!! I started taking Vitamin D supplements and everything started to get better. Within a week my stomach was almost back to normal and within a couple of weeks my muscles and joints were feeling better than they had in years.

Now let’s talk about the facts of Vitamin D deficiency. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight. Through my own research, I found that Vitamin D deficiency is very common in people who are hospitalized for long periods of time like I was because of the lack of sun.

It can also occur in situations where there is little to no exposure to sunlight since it is really difficult to get an adequate amount through one’s diet. A person would have to drink about 10 glasses of milk a day to get the daily recommended amount. The deficiency can also be found in infants and the elderly who do not get a chance to be outside enough. It can occur in those with darker skin and those who live in northern countries. Anyone who covers their face and body when they go outside is also at risk.

Rickets may occur in children and Osteomalacia may occur in adults who are deficient in Vitamin D.

Symptoms of Vitamin D deficiency include muscle weakness, fatigue and non-specific type of aches and pains, not feeling rested when you have slept for an adequate amount of time, Fibromyalgia type symptoms, moodiness, nausea, vomiting, diarrhea, depression and anxiety. A person with a Vitamin D deficiency will notice the symptoms are usually more extreme in the winter.

Why are so many people deficient in Vitamin D these days? There are several factors that can be attributed to the lack of Vitamin D in recent years. First of all, how many of us work outside? Well, not nearly as many of us work outside as just a few decades ago. Also, it has been beat into most of our heads that we must avoid the sun like the plague because of skin cancer so we tend to steer clear of the sun as much as possible or use tons of sunscreen not knowing the terrible side effects of not getting enough sun. Despite what you have heard, all sun exposure is not bad, just use some common sense when you are going outside.

What is the best treatment for a Vitamin D deficiency? That is a good question. Reasonable exposure to natural sunlight is the best way to get Vitamin D. Most experts will tell you that 10-15 minutes in the sun with some skin uncovered is all that most of us need to get adequate Vitamin D. You may also need to add a supplement. Please ask your doctor how much you should be taking as you will get a different answer from everyone. I personally take 2000 IU on a day when I get plenty of sun. On days I do not get any sun or very little I will increase it to 3-4000 IU. Please note that these amounts are very high because I was very deficient and am still on the low side of normal.

There are certainly other reasons why you should be concerned about getting enough Vitamin D. Ever growing evidence suggests that the lack of Vitamin D may have dangerous effects. Multiple sclerosis, schizophrenia, high blood pressure, diabetes, cancer, lung disease and heart disease are among numerous conditions which it is believed to play a vital role.

“The high prevalence of Vitamin D deficiency combined with the discovery of increased risks of certain types of cancer in those who are deficient, suggest that Vitamin D deficiency may account for several thousand premature deaths from colon, breast, ovarian and other cancers annually,” they say in the online version of the American Journal of Public Health.

I would encourage you to have your Vitamin D levels checked especially if you do not get enough sunshine. I would encourage anyone who has unexplained symptoms that are the same or similar to that of Vitamin D deficiency to be tested as well. Do you have similar symptoms but have a diagnosis and even with treatment aren’t feeling any better? If this is the case, get your Vitamin D checked. Even if none of these things are happening, it couldn’t hurt to have it checked!

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If you’re dieting, either to get ready for a competition or just to shed a few pounds, then you need to know about these 12 common foods that are actually slowing down your progress. Although most of these are nutritious, they are not your best bets for ripping your midsection or shedding the maximal amount of body fat.

Pasta

While virtually a fat-free food, the 40 grams of carbs per cup can easily push your daily carb intake to a level that can prevent you from leaning out or losing weight. Try mixing a half cup of fiber rich vegetables with a half cup of whole grain pasta which helps keep the carb levels lower and allows you to feel fuller with the extra fiber that whole grains and vegetables provide.

White Rice

White rice is extremely refined and is rated as a high glycemic carbohydrate which fairly rapidly breaks down into glucose. High glycemic carbs stimulate the appetite, thus making you more hungry. Switch to brown or basmati rice which is a low glycemic carb and as with pasta, mix with high fiber vegetables to cut back on calories and fill you up more.

Bagels

A single small bagel yields approximetely 40 grams of carbs and a large one can yield up to 75 grams. Though bagels are low in fat, their high carb content is something to consider when you are trying to limit carbs. For alternatives, try rye bread and oatmeal bread which are both the lowest glycemic breads, which means they stay with you longer and don’t leave you feeling hungry.

Rice Cakes

While rice cakes are low in calories, they are very high on the glycemic index and do not fill you up or leave you feeling satisfied. They are like any other snack food and it can be hard to stop at just a few and it is very easy to eat the whole bag. Exercising restraint in the volume of food you eat is vital in losing weight. It is best to stay away from these empty calorie snacks and instead eat a snack that is in high fiber and low in calories that will leave you feeling full and satisfied.

Cream of Wheat

Cream of wheat is fast digesting high glycemic carb and shoots in and out the stomach without triggering a feeling of fullness or satiety. Oats, oatmeal, oat bran and cream of rye cereal are much slower digesting alternatives that quell the appetite and provide more sustained energy due to their significantly higher fiber content.

Cold Cereal

Most cold cereals are terrible weight loss foods as they are easy to overeat and provide absolutely no appetite support. Even the high fiber, no sugar cold cereals can pack a lot of carbs per bowl. If you can stick to eating a controlled portion, you’ll do better with the high fiber hot cereal such as oatmeal, oat bran, and cream of rye.

Fruit juice

Unlike whole fruit, juices are devoid of fiber and take up little space in the stomach, which leaves you more hungry rather than satisfied. Fiber rich foods help keep the appetite under control, so opt for whole fruit instead of fruit juice. You’ll be less hungry while you benefit from a greater fiber, vitamin and mineral content.

Dried Fruit

While you can benefit from an ample amount of whole fruits providing important vitamins, minerals and fiber, dried fruit is simply to dense in carbs and sugar to aid in weight loss or leaning out. At about 65 grams carbs per half cup, dried fruit is very high in calories and can easily be overeaten. Stick to low carb whole fruits such as peaches, plums, strawberries, and cantaloupe.

Ground Turkey

Turkey breast is extremely low in fat and calories, but on the other hand, ground turkey meat is usually a mix of darker meat and turkey skin which boosts the fat content upward of 14 grams per 6 oz serving. Ask the butcher to ground up turkey breast meat for you instead of buying it off the meat shelf.

Ground Beef

Stay away from the ground beef you find in the grocery store because it’s much higher in fat than grinding your own select cuts. A single serving can yield as much as 26 grams of fat! Ask your butcher to grind up eye of round, round or flank steak as these are the cuts that are lowest in fat.

Deli Turkey Slices

Though low in fat, many deli-style breasts are filled with sugar and salt. Read labels, check ingredients and look for sliced turkey devoid of added sugar and low in sodium. As a rule of thumb, less expensive sliced turkey yields more sugar and salt than the pricey versions.

Alcohol

Alcohol is a sugar and has no nutritional value. It should be avoided at all costs when you are dieting. If you must consume, a small amount ( a small glass) of red wine daily is okay, but you must remember that it is calories and needs to be included in your daily calorie allowance.

Eating a variety of fruits, vegetables, whole grains, lean protein, and healthy fats high in fiber, vitamins, and minerals will keep your appetite under control and leave you feeling full and satisfied while consuming less calories. Stop sabotaging your weight loss diet and hard work in the gym and eliminate all unnecessary foods that only provide empty calories and no nutritional content. As your body becomes accustomed to a high fiber diet, you will no longer crave the high glycemic carbs and you will begin to lose weight by following a sensible weight loss diet and exercise program.

The post 12 Sinful Foods to Avoid While Dieting appeared first on Health & Wellness.

While you are having those frustrating dates with Acne, you should remember the proper dos and dont’s of the anti-acne diet. Even you need to know some common misinterpreted facts that may cause more harm than good. For example, vitamin and mineral rich foods enhances acne than reducing it. So, a proper knowledge of diets would be effective in getting you a clear and acne free skin faster. However, it remains with you how to implement that.

1. A daily breakfast diet of two eggs with a glass of milk helps fighting acne.
2. Drinking coffee induces unwanted toxic substance inside body to cause acne. So, avoid it.
3. Items like cucumber, onion, carrot, mint, etc can be used to prepare salad and taken in diet.
4. A garlic rich diet helps body fight acne. Even you can use it in salads, too.
5. Plenty of fresh fruits and vegetables like: apple, banana, pine apple, grapes, pomegranate, papaya, lettuce, peppers, spinach, broccoli, etc are the ultimate edible items against acne. They should be included in daily diets.
6. Carbohydrate and protein related foods helps fighting acne, while pretentious food abets it. So, take sufficient milk, beans, seeds, chicken, fish, beef, whole wheat, oats etc.
7. Take multivitamin pills, however as it balance off the low vitamin and mineral diet and not cause acne enhancing symptoms.
8. Not only raw fruits, but taking good amount of juices and shakes of apple, pomegranate, guava, and pine apple, etc helps.
9. Provide plenty of liquid to your body. Taking at least 8-12 glasses of water per day, helps to flush out toxins. Addition of fresh lemon juice to your water increases chance of warding off acne.
10. Greasy and sweet foods like sugar, chocolates, ice-cream, cookies, cakes, pies etc induces acne causing wastes inside body causing harm to skin.
11. Taking a paste of yogurt with 1 teaspoon honey at breakfast improves your skin condition.

Don’t waste your time Start eating anti-acne diet!

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Vitamin B-complex consists of eight different B vitamins: thiamine or B1, riboflavin or B2, niacin or B3, pantothenic acid or B5, pyridoxine or B6, biotin or B7, folate or B9, and cobalamin or B12. The symptoms of a vitamin B complex deficiency are manifested differently depending on which specific component the body is lacking.

A deficiency of thiamine (vitamin B1) is called beriberi and occurs rarely in the U.S. Thiamine is primarily involved in muscle and nerve function. Per the University of Maryland Medical Center, when the body is not getting enough thiamine, symptoms of a vitamin B deficiency include: swelling or tingling in the hands and feet, difficulty walking and breathing, and numbness.

Riboflavin (vitamin B2) plays a role in the production of energy and cellular function. When the body is lacking in riboflavin, the deficiency is called ariboflavinosis, according to the Linus Pauling Institute at Oregon State University. Among the symptoms of a vitamin B2 deficiency are a sore throat, dry cracked lips, and a swollen or irritated tongue.

A deficiency of niacin (vitamin B3) is scientifically known as pellagra. Because niacin plays a role in skin health, a deficiency of niacin often causes skin problems. When the body is lacking in niacin, the symptoms of a vitamin B complex deficiency include skin rashes or very dry skin, diarrhea, and neurological impairment.

Pantothenic acid (vitamin B5) is crucial to the production of energy and metabolism of various nutrients. The Linus Pauling Institute reports that a deficiency of pantothenic acid is incredibly rare, occurring only as a result of extreme malnutrition. A mild deficiency may cause symptoms of fatigue.

A deficiency of pyridoxine (vitamin B6) is associated with alcoholism, and some medications.

In mild cases, symptoms of a vitamin B6 deficiency include sores on the tongue, irritability, and depression, per the National Institutes of Health. Vitamin B6 plays a role in neurological function so when the body experiences a severe deficiency, seizures and other neurological problems develop.

Biotin (vitamin B7) plays a role in the nervous system, the skin, and digestive health. A deficiency of biotin in rare, though it can occur as a result of eating raw egg whites for an extended period of time, per the Linus Pauling Institute. Symptoms of a vitamin B deficiency of biotin can include abnormally low blood sugar, hair loss, and skin rashes.

Folate (vitamin B9) is involved in the production of proteins and blood cells, per the National Institutes of Health. Symptoms of a vitamin B deficiency of folate include blood anemia. This anemia can eventually cause fatigue and lack of energy.

Cobalamin (vitamin B12) deficiency can also cause anemia. The Harvard School of Public Health reports that a vitamin B12 deficiency can cause mental problems such as memory loss and confusion. According to the UK’s National Health Service, symptoms of a vitamin B12 deficiency can also include frequent oral ulcers.

The symptoms of a vitamin B-complex deficiency largely depend on which specific vitamin is lacking in the body. Many of the B vitamins are responsible for functions of the nervous system, digestive system, and skin health, and symptoms of a deficiency manifest themselves in these systems. Any questions about the symptoms of vitamin B-complex deficiency should be directed to an individual’s doctor.

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Frozen fruit is a very versatile food. Keeping your freezer stocked with a few different kinds of frozen fruit, either store-bought or frozen at home (see my article “Tips for Freezing Fruit” for tips), will allow you to make last minute breakfasts, snacks or desserts. Frozen fruit is a great time saver and a good thing to keep on hand in your freezer. Here are six uses for frozen fruit that will make you glad you have it on hand in your freezer.

Smoothies

The easiest and best use for frozen fruit is to make smoothies. Because the fruit is frozen, there is no need to add ice. Just put ½ cup of yogurt, ½ cup of milk or juice and ½ cup of frozen fruit in the blender. Whirl it around, and you have a fast, easy, healthy and delicious smoothie! Any combination of fruit will probably turn out ok. Try strawberry and banana, strawberry and blueberry, raspberry, coconut and strawberry or mango and peach.

Fruit Sauce

Fruit sauce made with frozen fruit is easy to make and is great on pancakes, waffles, or ice cream. Just cook 1 tablespoon of cornstarch with 1/4 cup orange juice. Stir in 2 cups frozen fruit and cook until it bubbles. If you like, you can strain the sauce and make a syrup. This is delicious with strawberries or raspberries.

Desserts

Frozen fruit works very well in desserts. Make a strawberry sauce and pour over strawberries in a strawberry short cake. Use frozen peaches or berries to make a cobbler and serve warm with vanilla ice cream. Or use frozen fruit to make pie filling.

Replace Fresh Fruit

When frozen fruit is thawed, it can sometimes have an undesirable texture. For this reason frozen fruit works best in cooked dishes. However, if the texture doesn’t bother you there are many more options available to you. You can use frozen fruit in just about any dish you would use fresh fruit in. Slice up some strawberries to add to a spinach salad. Or put frozen strawberry and mango slices and frozen blueberries on a fruit pizza. Put any type of sliced thawed frozen fruit on a tortilla spread with cream cheese, and roll up for a quick snack.

Baking

There is basically no difference between fresh and frozen when using blueberries or raspberries in muffins. Just thaw beforehand, stir them into your batter and enjoy the delicious taste of fruit when it is not in season. You can also mix thawed frozen berries into pancake batter.

Flavoring Drinks

Stir some frozen fruit into a pitcher of juice or lemonade to add an extra flavor. Frozen fruit works very well for this because it disintegrates into the juice and spreads its flavor better. Try different combinations of fruit and juices. My favorite is raspberries with limeade.

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If you haven’t heard you should eat more vegetables you must live on another planet. The news about these life-altering vegetables is everywhere nowadays: magazines, newspapers, television, and your favorite web portal.

What’s great about this news is……it’s no hoax. Choosing fresh, colorful vegetables over processed foods means choosing vibrant life. Processed foods are rapidly becoming the wrong way of the past. Packaged convenience foods are not only expensive but they are packed full of dangerous preservatives and chemicals.

I chose these five amazing vegetables because they are my favorites. The list of life changing vegetables is much longer. The CDC has a calculator for how many fruits and vegetables you need a day. The result is based on age, sex and physical activity level.

Bell Pepper

Why they are super ?

These colorful gems are full of vitamin C and A. These two powerhouse antioxidants work in the body to conquer free radicals. These radical villains can cause illness ranging from high cholesterol to arthritis.

When to plant ?

Bell peppers should be planted after there’s no chance of a frost. The soil temperature should be 70 to 85 degrees before placing seeds in the soil.

Tomatoes

Why they are super ?

(Yes, yes, I know a tomato is a fruit but for this article lets pretend it’s a vegetable.)

Lycopene! Need I say more? Tomatoes have this in spades! With cancer rates on the rise, this is one veggie you shouldn’t shun. So far, the list for cancers that tomatoes protect against are pancreatic, breast, endometrial, lung, prostate and colorectal. Lycopene is not the only valuable nutrient in tomatoes but it’s the player that shines the brightest.

When to plant ?

Tomatoes require a constant outside temperature of 50 degrees before they will grow well. Growing can be started inside from 6 to 8 weeks before the last expected frost date.

White Onions

Why they are super ?

With diabetes and insulin resistance showing no sign of disappearing, onions can be a major player in helping cells respond to insulin. Onions are rich in sulfur-containing compounds and also the trace mineral chromium. Chromium is depleted with diets of refined sugar, white flour and lack on exercise. Amazingly, one cup of onions boasts over 20% of the Daily Value for Chromium! Pass the Onions and Altoids!

Onions also contain the always important vitamin C.

When to plant ?

A good time to plant white onions is in March. Plant them 4 to 6 inches apart with full sun on them.

Purple Eggplant

Why they are super ?

Eggplants were made to be amazing. Have you had a good look at an eggplant lately? They are a beautiful color of purple. Is there another vegetable that’s that same purple? If there isn’t, that makes the eggplant uniquely valuable.

Did you know a compound found in all eggplant varieties, chlorogenic acid, is the most powerful of the free radical scavengers found in plants?

A growing number of people take medicine daily, to lower their cholesterol numbers. Those medicines don’t come without side effects. Testing has been done on subjects with high cholesterol using eggplant juice. The juice reduced their blood cholesterol significantly, along with improved blood flow.

One more thing about this amazingly odd vegetable: it’s an iron chelator! Excess iron is thought by some to be a possible a factor in the reason women who menstruate or menstruated, outlive men by a few years. Too much iron increases the production of free radicals, which is linked with heart disease and cancer. Blood donation centers should make men aware of that possibility to increase their often-dwindling blood donations.

When to plant ?

Eggplant can be planted about a week after the last frost date.

Orange Sweet Potatoes

Why they are super ?

• Vitamin A (beta-carotene)
• Vitamin C
• Manganese
• Copper
• B-6
• Potassium
• Iron
• Fiber

With all these nutrients, sweet potatoes are a must to boost your health. Since these nutrients have anti-inflammatory properties, these orange heroes are good choices for reducing the severity of asthma and rheumatoid arthritis.

Interestingly, research at Kansas State University concluded that if you are a smoker or are the unfortunate victim of second hand smoke, foods with vitamin A, like sweet potatoes, might save your life.

When to plant ?

Around the first of May is a good time to plant these powerhouse potatoes. If the soil is too wet and cold, they could rot.

The great thing about these particular vegetables is that they can be planted around the same time. It could be called, the outdoor medicine cabinet with no side effects.

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Out of the five fruit salads with marshmallows listed below, the traditional fruit salads and jello salads are the two with the most variations. Any fruit can be used in either salad with miniature marshmallows.

When it comes to the using marshmallows for these fruit salads, many people will use the miniature marshmallows. Some people like using the white marshmallows in their salads because that is their preference. Other people like using the colorful miniature marshmallows in their fruit salads.

These five types of fruit salads with marshmallows are the ones I am most familiar with. While they may be the basic fruit salads with marshmallows, there are several jello salads with marshmallows that more than my grandmothers and mom use to make. Several aunts and friends have made their own variations of jello fruit salad.

Many people make these 5 types of fruit salads with marshmallows for Thanksgiving, Christmas, and Easter dinners. I have seen them pop up during July 4th dinners too. I don’t feel they should be kept just for holiday dinners. I have made small fruit salads throughout the year because I have had a craving for them.

Fruit Salad

This type of fruit salad I grew up eating and making had at least two types of apples, grapes red and green, oranges mandarin and naval, bananas, sometimes strawberries, coconut, miniature marshmallows, nuts, whipped topping and a few other ingredients.

Watergate Salad

Watergate Salad may better known to some as Pistachio Fluff or Pistachio Nut Salad. This is one of the few salads I will eat with marshmallows. If you like pistachios like I do, you will love this salad too.

Ambrosia Salad

Ambrosia Salad is one version of a fruit salad. This commonly made salad during the holidays often uses sour cream and powdered sugar as part of the ingredients. It also has pears, peaches, and canned mixed fruit as three other main fruit ingredients where some of the other fruit salads will not have these items.

Jello Salads

Both of my grandmothers and mom would sometimes make a jello salad with fruits or vegetables (carrots and raisins) with marshmallows. The jello salads would range from cut jello with fruit, marshmallows, and whipped cream to the dry jello being added to the whipped cream and other items.

Waldorf Salad

Waldorf Salad is another fruit and marshmallow salad that has a 100 different variations it seems. I’ve seen it made with and without marshmallows. I have seen it made with and without chicken as well.

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Currently, there are two methods to lower your cholesterol, diet and/or medication. Medications work well in lowering your cholesterol number, but you might be concerned about long term side effects of taking the medication. For some people, diet and exercise without medication will not sufficiently lower their cholesterol number.

What’s a person to do? Try adding some, or all of, these 15 foods to your diet that have been proven to naturally lower cholesterol.

1. Apples: eaten daily, preferably three times a day. one in the mid-morning, one in the mid-afternoon and one in the evening.
2. Barley: it works by lowering the livers ability to produce cholesterol. Use barley as a cooked cereal or in baked goods.
3. Beans: one cup a day of cooked pintos or navy beans. Beans work two ways, they lower the bad cholesterol and raise the good.
4. Carrots: eating three raw carrots a day has been shown to reduce the bad numbers.
5. Chili Peppers: another food that suppresses the liver’s ability to produce cholesterol. Add some jalapeno peppers to your favorite foods every day.
6. Eggplant: it serves a special function by blocking the cholesterol in the blood from rising when fatty foods have been eaten.
7. Garlic: five fresh cloves of garlic minced and mixed with your other foods daily. If you don’t like the taste or the residual bad breath, try a quality garlic supplements that can be purchased almost anywhere.
8. Skim milk: as the ad says-‘milk, it does a body good’.
9. Olive Oil: use it in cooking or just take a couple of teaspoons every day.
10. Onions: another food that lowers the bad number and raises the good number.
11. Fish: eaten several times a week keeps the cholesterol level from elevating.
12. Sweet potatoes: they contain a large amount of water soluble fiber, plus beta carotene. Eat 4-5 times weekly.
13. Yogurt: three cups a day can lower you cholesterol significantly in just one week.
14. Soybeans: any product made from soybeans will work. Soybeans help break down fatty deposits so your body can flush them out more readily.
15. And last but not least, is good old oat bran. Who would have thought that a cup of oatmeal a day could be one of the best things you could eat? No time for sitting down and eating breakfast in the mornings? No problem, grab an oat bran muffin and go.

If you are trying to lower your cholesterol by diet alone, or are thinking about trying a natural method, just by adding one of these foods to your diet, you can see your bad numbers lower. The more of these foods you add, the lower your cholesterol numbers can go. Some of these foods are also good for other ailments and will serve you by doing double duty in your diet.

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The whole world is in an Obesity epidemic. It is said” you are what you eat and you are what you think”. Both are important in this context of weight loss. The truth about losing weight is about managing calorie intake and calorie expenditure.

The whole thing about losing weight is about managing calorie intake and calorie expenditure. According to fitness experts, to gain weight, one should take 16-21 calories per pound of body weight and to loose weight about one should take about 10-12 calories per pound. Therefore, the whole trick is to supply less calories so that body uses the stored fats for energy requirements, resulting in weight loss.

If we look at the foods we eat- carbohydrates, proteins and fats, the body spends only 5 calories to digest every 100 gm of carbs and fats but for every 100 g of protein, the body spends about 25 calories in digestion and this increases metabolism. That is why the body temperature is increased after a high protein diet. People starve to lose weight but ultimately to find that they have in fact gained weight.

So if we give more proteins and less of energy from carbs and fats that should workout the plan of weight loss successfully. Slightly modifying the food we eat makes a world of success in weight loss program by optimizing calorie intake and utilization with effective function of other factors like insulin.

Here are some foods that will enhance weight loss.

Oats

It is one cereal with a myriad of benefits particularly for weight loss. Oats is a low glycemic index cereal which provides calories for the body and rich content of fibers that regulate insulin release for optimal calorie burning. An excellent break fast stuff, keeps the individual energetic without frequent snacking. People eating oats remain satiated for longer period with excellent energy levels and mental performance. Oats because of its fiber content helps to lower blood sugar and LDL cholesterol. It contains high amounts of calcium, magnesium, B vitamins and potassium, the nutrients required for calorie burning and a healthy nervous system function. It is a good source of selenium, the element that is an antioxidant, immuno-stimulator and thyroid function enhancer. The antioxidant aventramides found in oats reduces clogging of arteries and improves circulation better than vitamin C. Oats not only helps weight loss for women but also has a protective effect from breast cancer according to UK studies.

Avocado

This is one of nature’s nutritious fruits that offer excellent benefits in weight loss, obesity. It is a good source of energy and nutrients. Most of avocado’s energy release comes from oleic acid, a beneficial a mono-unsaturated fatty acid that increases insulin sensitivity, calorie burning and lowers blood sugar levels It contains nutrients such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper, and low in carbs and proteins. Avocado improves nutrient absorption and lowers blood sugar when taken along with meals. Being a rich source of potassium avocado will improve heart, circulation, and energy release. It is a good source of antioxidant lutein, vitamin E and C.

Salmon

This is an excellent source of protein and marine omega-3 oils that promote weight loss and lean mass. With salmon, we get the additional benefits of heart healthy, omega-3 fatty acids besides high quality protein. Proteins stabilize blood sugar, keeps calorie burning high, the marine fat makes one feel satiated and going on for long time without a bout of hunger. Combine salmon with brown rice and vegetables, you cut calories the enjoyable way.

Brown rice

Brown rice is an excellent source of complex carbs. It is the rice with minimal polishing that retains all the vital nutrients like vitamin B1,B3, B6, Phosphorous, manganese, selenium and magnesium. Various studies have found that people who ate whole grains like brown rice weighed less than those who ate more refined grains. Rice is thermogenic and increases body metabolism, helps in fat burning. Brown rice is rich in fibers that improve insulin action and prevent sudden insulin spikes thereby improving weight loss. Brown rice is rich in selenium, the element that is vital for thyroid function and body metabolism with antioxidant protection. Brown rice is a rich source of magnesium that is a co-factor for more than 300 enzymes, including enzymes important for body’s use of glucose and insulin for energy production and fat loss.

Chicken

This is a good source of complete protein. Skinless chicken breast is a good source of protein, which is also low in fat. Being rich in proteins it burns calories and hence will increase the BMR and weight loss. Chicken offers a range of nutrients like iron, phosphorus, Magnesium, zinc, vitamin B6, B12, riboflavin, niacin, pantothenic acid and thiamine, the vital ingredients that promote cellular energy production and lean mass development.

Water

No weight loss program can succeed without water. A person should take good amount of water; say minimum 3-4 liters. Water is vital for normal and healthy function of vital organs. When water is less, the body holds up water causing dehydration, thickening of blood, disturbed digestive and nervous function with poor nutrient absorption and compromised body functions. Always keep body adequately hydrated for excellent results in any weight loss program. Taking adequate water and hydrating your body will also maintain a healthy alkaline pH that promotes weight loss, improves cardiac and vital system function besides removing toxins from the body.

Lentils

These form an important component of weight loss program. Lentils are rich in proteins and carbohydrates with good content of fibers. They are also good sources of B vitamins, magnesium, iron, zinc copper etc. The proteins keep the fat loss going on and carbs provide energy. One serving of 100 g boiled lentils provide 199 calories, 17.5g carbohydrate 7.6g protein and 0.4g fat.

Whey

This should find an important place in weight loss program. This is the richest source of amino acids and other vital nutrients for healthy weight loss. Whey flushes the body with amino acids, promotes muscle anabolism, and when combined with egg whites, milk protein or other proteins forms a good component for weight loss. Whey reduces the stress hormone cortisol and has an anti-catabolic effect, increases insulin sensitivity promoting muscle development.

Nuts

Nuts are usually rich in proteins and fats. However, the fats in nuts are good fats that lowers insulin resistance and improve blood glucose and cholesterol. Nuts prevent one from becoming hungry between meals, and help to avoid snacks that tend to raise blood sugar and insulin resistance. Some useful ones are Peanuts, Walnuts, Almonds, Cashews, Pecans, and Brazil Nuts.

Cabbage & greens

Green vegetables should be made a prime component of the weight loss diet either as salads or cooked. They are good fillers with rich supply of Carotenes, folic acid, lutein, B vitamins, magnesium and other phytonutrients. Make this a part of your weight loss regimen and will you be amazed to see the results.

Green tea

This is an important item in weight loss. Green tea or tea is one of nature’s best source of polyphenols like the epigallocatechin gallate ( ECGC). This ingredient is an excellent themogenic, fat burner and antioxidant. Making Green tea or tea a part of the weight loss program is a sensible choice.

Fruits

Fresh fruits will help one to loose weight effectively, as they are high in natural fibers , natural antioxidants, vitamins and micronutrients that boost body metabolism and energy levels. The carbohydrates in fruits are complex and are digested slowly without raising blood sugar and are not being converted to fats. Fruits also contain pectin, inulins and fructooligosaccharides that help control blood sugar, increase insulin sensitivity and promote weight loss.

Yoghurt

This is one item that has important role in protecting the intestinal flora with many health benefits. It helps to promote digestion and assimilation, prevents flatulence and discomfort associated with high protein foods and fermentation. The FOS and inulins provide fullness and satiation, helps bind cholesterol, improves insulin action amplifying weight loss.

All weight loss programs should have a modified diet program to complement the exercise schedules. The foods should provide macro and micronutrients along with antioxidants and minerals to catalyze the fat burning program. The above foods are chosen to optimize weight loss results and health.

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Chicago’s Lincoln Park neighborhood is constantly growing and changing, as new restaurants and shops open up and leave town overnight. In an neighborhood like that, it is hard to find a spot that will stick around long enough for you to make it your regular spot. Here are some of the best restaurants in Chicago’s Lincoln Park neighborhood, both old and new.

Sweet Tamarind

One of only a couple Thai places in Lincoln Park, Sweet Tamarind has both great food and ambience. Huge serving of traditional Thai food and seasonal favorites are huge part of the draw at Sweet Tamarind. I go for the Shrimp in Tamarind Paste and several of the Tamarind appetizers, if you are familiar with tamarind you will understand why.

Sweet Tamarind is open for lunch and dinner on Sunday through Thursday from 11:30 a.m.-10:00p.m.; and Friday and Saturday from 11:30 a.m.-11:00 p.m. Reservations are accepted, but most of the time are not needed as there is usually seating available or not a very long wait. Dress is casual to business casual. Entrees average ten dollars and appetizers average six dollars each.

Maza

If you have never had Lebanese cuisine, or don’t get to often, Maza is the place to go. I love eating at Maza because it reminds me of my tapas bar hopping days, before the entrees arrive order several of the tapas style plates that the table can share.

Maza only serves dinner and reservations are highly recommended; dress is business casual. Hours are Sunday to Thursday 5-11; Friday and Saturday 5-midnight. Entrées average twelve dollars and appetizers eight dollars.

Bacino’s

Chicago is a pizza town, and Bacino’s is the place everyone in Lincoln Park goes to for a piece of pie. The spinach pizza with low fat mozzarella cheese is supposed to be healthy, but it does not taste like it, still half of Lincoln Park tells themselves that it fits into their diet plan as they chow down.

Bacino’s is always packed, so make reservations beforehand. Entrees average ten to fifteen dollars. Bacino’s is open Sunday to Thursday 11:00 a.m.-10:00 p.m. and Friday to Saturday 11:00 a.m.-11:00 p.m.

Athenian Room

One of the best Greek restaurants outside of Greektown, and definitely a cheaper menu. Athenian room serves all the traditional favorites and the dishes are always fresh, the Greek burger will make a regular customer out of you.

A hot lunch spot, Athenian room is usually busy, but I have never had to wait to eat. Plates average less than ten dollars and the atmosphere is very casual. Lunch and dinner are served from 11:00 a.m.-10:00 p.m.

Merlo

Walking into Merlo is like walking into someone’s home….in Italy. The home cooked Italian meals fit perfectly, everything you are served is made from scratch and very fresh. While the menu is seasonal, the perpetual favorite, tagliatelle with bolognese ragu is usually available.

Merlo is a fine dining restaurant so reservations are requested, there is also a dress code in place, jacket and tie should get you in fine and expect entrees to average about twenty five dollars. Dinner is served Sunday to Thursday from 5:30-10:00 and Friday and Saturday from 5:30-11:00.

Mon Ami Gabi

A very unpretentious little French bistro that is part of the Belden-Stratford Hotel. Everyone goes to Mon Ami for the steak frites and moules, the chef won’t let you down.

Reservations are required and the dress code is business casual. Entrees average twenty dollars each during dinner which is all that is served in the bistro. Hours are Monday through Thursday 5:30-10:00 p.m.; Friday 5:30-11:00; Saturday 5:00-11:00; and Sunday 5:00-9:00.www.monamigabi.com

Café Bernard

Café Bernard make a perfect date spot with its intimate dining and countryside French cooking. The dishes are all very traditional French meals, the fillet mignon and duck confit always get the nod from diners, but I love the grilled seas scallops.

Reservations are not required or always necessary, but I do recommend making them because Café Bernard does have its nights. For two entrees, appetizers and a bottle of wine for two expect to spend around one hundred dollars. Dinner is served Monday to Thursday 5:00-10:30; Friday and Saturday 5:00-11:30 and Sunday from 5:00-10:00.

Via Carducci Trattoria

Authentic Italian cooking from the southern Calabria region fill a small corner of Lincoln Park. This growing spot is further away from the park and most of the crowds, but is definitely worth the short trek for a taste of the gnocchi al pomodoro.

Reservations are accepted for both lunch and dinner, dress is casual to business casual for both meals and takeout is available. Hours are Monday to Thursday 11:00-10:00 p.m.; Friday 11:00-11:00; and Saturday and Sunday 4:00-11:00.

Café Ba Ba Reeba

Tapas await you in the colorfully painted building Ba Ba Reeba occupies. This is definitely one of Lincoln Parks hottest spots to meet friends, have a drink and share a few plates of tapas. I love the paella and can pop the chicken empanadas all night.

Every time I go there is a wait, reservation or not. This is a casual setting but most of the crowd goes for a dress to impress look. Dinner is served Monday to Thursday 5-10; Friday 5-12; Saturday 11:00 a.m-12:00 a.m. and Sunday 11:00 a.m. -10:00 p.m.

Original Gino’s East

A Chicago Institution, there is an ongoing who makes the best Chicago deep dish that I don’t think will ever be answered. But you can sample the offerings yourself and start at Gino’s East.

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As we age, deficiencies in vitamins, minerals, and antioxidants can damage brain tissue, contributing to degenerative diseases like dementia, Alzheimer’s, and Parkinson’s. Beneficial antioxidant compounds like vitamins C, E, beta-carotene and other nutrients in your diet can help prevent the damage, because they can disarm potentially cell-injuring free radicals circulating throughout the system. Here are 12 brain foods to jumpstart your life and boost your brain.

Blueberries

Researchers at the U.S. Department of Agriculture recently tested over 100 different kinds of food for total antioxidant capacity per serving. Blueberries, both wild and cultivated, scored highest in total antioxidant capacity per serving among all the fruits, vegetables, spices, and herbs tested.

Blueberries are rich in selenium, zinc, iron, copper, and vitamins A, B, C, and E. They contain significant amounts of anthocyanins, antioxidant compounds that give blue, purple and red colors to fruits and vegetables. Anthocyanins help prevent against cancer, inflammation, bacterial infections, and age-related diseases. Blueberries also contain ellagic acid, another antioxidant that has been shown to prevent cell damage. They are a good source of manganese, and both soluble and insoluble fiber like pectin.

A study at the Universidade Federal do Rio Grande in Brazil found that feeding blueberry extract to rats for 30 days resulted in improved learning on several cognitive performance tests. The researchers concluded that blueberries can help prevent oxidative stress in the brain, which can lead to degenerative disorders like Alzheimer’s disease.

Scientists at the University of Barcelona fed blueberry extract to rats for 8-10 weeks. Analysis of the brains of these rats indicated that blueberry phytochemicals had crossed the blood-brain barrier and were found in regions of the brain responsible for memory and learning, that is, the cerebellum, cortex, hippocampus, and striatum. These discoveries are the first to show that blueberry compounds cross the blood-brain barrier and localize in various brain regions important for learning and memory, improving cognitive ability.

Spinach

Antioxidants found in spinach have been shown in animal studies to prevent strokes and hasten the recovery time. These studies showed that high antioxidant diets have a wide range of neurological benefits, including improved memory and learning and the ability to reverse normal age-related cognitive declines like Alzheimer’s.

Spinach is one of the best sources of folate and lutein, vitamins that protect against arteriosclerosis, heart disease, and stroke by reducing the levels of homocysteine in your brain and arteries, according to the American Heart Association. A study from the University of Southern California and the UCLA School of Medicine showed that lutein reduces arteriosclerosis and equates the lack of lutein with a thickening of artery walls. This study clearly shows that lutein helps to prevent cardiovascular disease and strokes in the brain.

It has long been known that potassium helps to lower blood pressure, though a study from the American Heart Association found that the reduction in risk of stroke from increasing potassium was too dramatic to be merely as a result of the lower blood pressure it may bring. It showed that one gram of potassium per day in someone who still has high blood pressure reduces the risk of stroke by 60 percent. Spinach is high in potassium.

Curry

Turmeric, the yellow spice found in many curries, contains curcumin, which has powerful anti-inflammatory and antioxidant properties and may prove useful in treating Alzheimer’s and certain types of cancer. One study showed a reduction in beta amyloid deposits, the plaques associated with Alzheimer’s, in the brains of animals fed curcumin-enhanced food. In another study, elderly people who ate curry often did better on tests of mental performance than those who never or rarely ate curry.

Curcumin is medically promising because inflammation and oxidative damage are contributors to so many diseases, such as Alzheimer’s, Parkinson’s, arthritis and various cancers, says Gregory Cole, Professor of Medicine and Neurology at the University of California who has conducted numerous studies on this spice.

Eggs

Egg yolks contain one of the most important nutrients for building better brains: choline. Getting adequate amounts of choline, especially early in life, may help us learn more readily and help us retain what we learn. Sufficient choline intake early on may help keep our memory intact as we age. Although our bodies can produce some choline, we cannot make enough to make up for an inadequate supply in our diets, and choline deficiency can also cause deficiency of folic acid.

Choline is an important molecule in the cellular process known as methylation. Methylation is the process of transferring methyl groups from one area of the body to another. This is how genes are switched on and off, and cells transmit messages back and forth. Choline is essential to this process. It is a key component of acetylcholine, a neurotransmitter that carries messages throughout the central nervous system, and is the body’s primary chemical means of sending messages between nerves and muscles.

Tuna

Fatty fish like tuna contain omega-3 fatty acids, which are thought to be instrumental in maintaining brain function from early development throughout life. Omega-3s help to fight depression, bipolar disorder, Alzheimer’s, and anxiety. Components of fatty acids in fish go straight to the synapses of nerve cells, and play an important role in how neurons communicate with each other. A study conducted at the University of Wollongong in New South Wales, Australia showed that people taking omega-3s had much better test scores than those eating less to none.

One 4-ounce serving of tuna provides approximately 60 percent of the daily recommendation of Vitamin B1, B3 and B6, which is crucial for memory and energy. A serving also contains 100 percent daily value of tryptophan, which regulates sleep. Tuna contains selenium, an important mineral antioxidant that helps to cleanse the body of pesticides, drugs and heavy metals. A study of over 3,500 teenagers concluded that those with higher intakes of omega-3’s had only a 10 percent likelihood of “high hostility”, and another study showed that eating fatty fish reduced the risk of childhood asthma by 50 percent.

Oysters

Oysters are an excellent source of iron and zinc. If your mind wanders or you have frequent memory lapses, you may need more zinc and iron in your diet. Several research studies have linked decreased levels of these minerals to poorer mental performance in children, but now recent studies suggest these minerals help adults’ minds stay sharp as well. Other studies showed that low iron reserves reduced adults’ ability to concentrate, and other participants who had difficulty in recalling words were shown to have lower levels of zinc.

Zinc is found in the vesicles of the mossy fiber system of the brain’s hippocampus. These fibers play a role in enhancing memory and thinking skills. University of Texas researchers found that women deficient in zinc did poorly on standard memory tests. Scientists at the United States Department of Agriculture found lower cognition in men deprived of zinc.

While the effects of iron deficiency on mental function in children are well recognized, less is known about how iron deficiency affects the adult brain. In the first study of its kind, published in the American Journal of Clinical Nutrition, researchers from Pennsylvania State University showed that women with low iron levels improved their cognitive ability by taking iron supplements or increasing their dietary iron intake. Excellent sources of iron are red meats such as beef and pork, and seafood like clams, tuna, salmon, and shrimp, beans, and of course, oysters.

Dark Chocolate

Several studies have shown that eating flavanol-rich dark chocolate can improve blood vessel function, boosting circulation throughout the body and the brain. The beneficial compounds found in cocoa may also reduce the formation of damaging blood clots, and may reduce the risk of heart attacks and strokes.

A study led by Professor Ian MacDonald at the University of Nottingham in the UK found that consumption of a cocoa drink rich in flavanols boosts blood flow to key areas of the brain for two to three hours. Increased blood flow to these parts of the brain may help to increase performance in specific tasks and boost general alertness over a short period. The findings, unveiled at the American Association for the Advancement of Science’s (AAAS) annual conference, also raise the prospect of ingredients in chocolate being used to treat vascular impairment, including dementia and strokes, and thus maintaining cardiovascular health. The study also suggests that the cocoa flavanols found in chocolate could be useful in enhancing brain function for people fighting fatigue, sleep deprivation, and the effects of aging. This does not apply to milk chocolate candies, which are high in fat and sugar.

Sweet Potatoes

Antioxidants may help prevent heart disease and cancer, and sweet potatoes are loaded with the antioxidants vitamin E and beta-carotene. These substances are effective in neutralizing free radicals, which are responsible for damage to cell walls and cell structures. Vitamin E may also protect against heart attack and stroke by reducing the harmful effects of cholesterol and resulting blood clots.

Antioxidants are essential for proper brain functioning and in delaying the effects of aging on the brain. Low levels of vitamin E have been linked to memory loss. A Columbia University study showed a delay of about seven months in the progression of Alzheimer’s disease when subjects consumed high levels of vitamin E. This fat-soluble vitamin is found mainly in foods high in unsaturated fats such as olive oil, nuts, and avocados.

A cup of sweet potatoes contains more beta-carotene (vitamin A) than the US recommended daily allowance, much higher than broccoli. Health professionals believe that carotenoids help prevent the formation of free radicals and protect against cancer.

Green Tea

Drinking green tea regularly has been shown to improve memory, learning ability, and cognitive functioning, according to a study from the Tohoku University Graduate School of Medicine in Japan. The main components of green tea thought to improve brain function are polyphenols epigalochatechin-3-gallate (EGCG), a very strong antioxidant which can penetrate the blood-brain barrier and reduce the effects of free radicals that may damage the brain. Green tea shows promise in the prevention of stroke. The green tea polyphenols, particularly EGCG, have been shown to protect brain cells from destructive processes following stroke.

Green tea may reduce the risk of degenerative disorders of the central nervous system, such as Alzheimer’s and Parkinson’s. Green tea catechin polyphenols produce several neuroprotective activities like iron chelation, scavenging of free radicals, activation of survival genes and cell signaling pathways, anti-inflammatory activities, and inhibitory action on Abeta fibrils/oligomers formation. All of these biological effects result in a lessening of damage to brain cells.

A study from the University of San Francisco found that the polyphenols in green tea can boost the availability of dopamine. It is a neurotransmitter that is crucial to improving mood, transmitting signals of reward, increased motivation, and muscle function. Dopamine production is low in the brains of Parkinson’s patients, leading to muscular rigidity and tremors.

Other studies in animals show that the polyphenols in green tea can also help the brain and body maintain healthy blood sugar levels. Polyphenols influence glucose metabolism in part by helping the body regulate sensitivity to the hormone insulin.

Tannins are another important group of compounds found in green tea. They may prevent the brain damage that occurs during strokes and other brain injuries. One of the tannins found in tea leaves, gallotannin, helps the body’s DNA repair system and keeps it working during stroke. Researchers at the University of California at San Francisco found that gallotannin is highly effective in preventing neuron death.

Greek Yogurt

A serving of Greek yogurt contains 20 to 30 percent of the recommended daily value of B vitamins, and increases brain energy. Yogurt contains the key amino acid tyrosine, which is vital to the production of adrenaline, and the neurotransmitters dopamine, norepenephrine, and serotonin, aiding in metabolism, the regulation of mood, and the central nervous system. Deficiencies may result in depression. Tyrosine levels are depleted by activity and stress. Eating yogurt is a great way to restore healthy levels and yogurt’s low glycemic index can aid in balancing blood sugar levels and maintaining mental focus.

Walnuts

Walnuts are loaded with omega-3s. The human brain is made up of about 60 percent “structural fat” and needs omega-3s to function properly. Studies, including a 2001 study published in the Archives of General Psychiatry, have linked low levels of omega-3s to depression and decreased cognitive function.

Walnuts have been found to triple your body’s levels of melatonin, a sleep regulating hormone, according to Russel J. Reiter, PhD of the Department of Cellular and Structural Biology at the University of Texas Health Science Center. They also contain manganese, copper, iron, phosphorous, magnesium, and calcium, nutrients which contribute to overall health.

Pomegranates

Pomegranates are rich in vitamins and antioxidants, and may be effective against cancer, boosting memory, and Alzheimer’s disease. The ellagic acid in pomegranates helps with everything from cholesterol to menopause. Whether taken in juice, concentrate or supplement form, pomegranates have numerous health benefits.

A study conducted by researchers by the Washington University School of Medicine found that mothers who drank pomegranate juice helped the infant become more resilient to hypoxia ischemia and avoid the devastating effects that occur when the brain is deprived of oxygen.

Alzheimer’s disease has been linked to a buildup of plaque in the brain called beta-amyloid. A study at Loma Linda University in California conducted by Richard Hartman linked pomegranate with lowering the occurrence Alzheimer’s symptoms. The National Institute of Aging says that the polyphenol antioxidants, found abundantly in pomegranate, help to lower the occurrence of this plaque buildup, thus improving cognitive functioning.

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British food is rarely the cuisine-of-choice for travelers and locals alike – it’s the reason why England is famous for its Indian food, and not its beef stroganoff. Still, there are a few unique concoctions from across the pond that are worth sampling.

If you work up the courage to explore a British pub or restaurant menu in its entirety, or just find yourself at a British food store, here are just eleven British foods you need to try – even if you’re afraid to look at them:

Toad in the Hole

These are a simple but hearty dish consisting of English sausages that sit in a pan of Yorkshire pudding batter, and then baked. They’re a classic entrée, and perfect for those chilly winter nights.

Mince Pies

This is a Christmas tradition, a sweet and savory pie filled with mincemeat and served with a side of cold (unsweetened) cream. You’ll find most filled with suet, dried fruit, and brown sugar.

Steak and Kidney Pudding

Those Brits sure do like their meat and don’t refrain from mixing different types together. Steak and kidney pie is literally just that; a mix of steak and kidneys (not kidney beans), and seasoned with salt and pepper. The thick, buttery crust is a favorite for many, even better than the classic American chicken pot pie.

Black Pudding

It’s not dessert, so don’t expect a sugar high when you’re served this one for breakfast. Black pudding is a staple of the classic English breakfast assortment; it’s sausage made of – wait for it – pig or sheep blood. Not for the squeamish, but a much-loved accompaniment to the traditional breakfast platter.

Clotted Cream

This yellow, custard-like topping is usually found at the tea party and spread on scones and biscuits. It’s a super-rich cream that’s even thicker than double cream; and also very addictive. Enjoy dessert or sweet snacks with a tablespoon or two for a rich treat.

Cottage Pie

This hearty mixture of ground beef and vegetables is topped with mashed potatoes and usually baked until brown on top. It’s a common lunch or dinner entrée, and sometimes served with mushy peas.

Bubble & Squeak

This is Britain’s answer to leftovers; just mix together any leftover vegetables with mashed potatoes and fry them up! It turns out like a platter of hash browns with all sorts of ‘interesting’ ingredients; it can be served for breakfast, lunch, or dinner.

Spotted Dick

This surprisingly tasty sponge pudding is now available in a can, thanks to the fellows at Heinz. It is traditionally a sweet suet pudding that’s a steamed dessert of raisins, sugar, flour, eggs, and brandy. Still, a freshly prepared serving of Spotted Dick come in a small bowl and is served warm with English custard. Save room for afters!

Bacon Roly Poly

This pastry is filled with bacon, onion, and sometimes suet; it can be baked or steamed depending on the method of preparation, and makes for a great lunch or snack food when you want something super salty. Not for dieters.

Oatcakes

These are from Scotland, a dry cracker that are simply toasted oats formed into thin discs. They’re usually served with cheese or sandwich spreads, and are strangely enough, quite tasty. You’ll find them all over England, and make a great savory snack; think of them as Britain’s version of Ry-Krisp.

Piccalilli

This strange yellow spread is made with cauliflower and spices, and is usually served with dry crackers or spread onto bakery bread as a savory snack. It’s a sweet and sour, vinegary spread that just adds some flavor to a cheese plate or sandwich meats. The unique flavors do take some time to get used to, but after a few tastes, you’ll likely add this to your (exotic?) condiments lineup.

From black pudding to bubble and squeak, there are plenty of ways to whet your appetite – or kill it completely – with British food. Next time you’re presented with some traditional dishes and snacks, work up the courage to try at least a few bites; even if you do it with your eyes closed.

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South Beach is filled with tourist traps. There’s so many restaurants to pick from; it’s hard to decide where to go. Being a former resident of South Beach, I will tell you some of the places you can go that will not break your budget and have very good food. It might not be rated on the Zagets, but it will delight your taste buds without breaking the bank.

Tasty Bakery

This bakery is South Beach’s little, hidden gem. They have homemade Empanadas that are amazing. They also have cookies, pastries, homemade sandwiches, and best Cafe con Leche (Cuban coffee with milk) I used to stop by here before I headed my way towards the beach.

Cheeseburger Baby

They have the best Cheeseburgers on South Beach. The hamburgers are seasoned perfectly, and the buns are grilled. It comes topped with lettuce, pickle, onions, and condiments. Good salt and peppered seasoned fries and they also have great hot wings. They are open late so you can grab something to bite after you hit up all the clubs.

Iron Sushi

Cheap Sushi sounds like an oxymoron but it isn’t in this no frill eatery. The fish is amazingly fresh, and the prices are unbelievable. They have magazines and game to amuse yourself while you are waiting. The wait isn’t long ,however. They also have this beef bowl with rice. Put some Sriracha (Vietnamese hot sauce) on top of it and you are all set.

Miss Yips Chinese Cafe

Their dinners can be pricey but if you still want to try their menu, they have great lunch specials. The lunch menu is almost the same as the dinner menu but in smaller portion. (It also comes with a spring roll.) The decor is beautiful and fashioned after Chinese tea houses. They also make homemade dim sums.

Lime

This fresh Mexican grill is one of the local favorites. There’s an outdoor patio area you can sit in. Almost all the dishes come with a side of chips which you can dip into the many salsa and dips they have to choose from. I love their beef tacos, but almost everything is good there.

Tap Tap

This obscure little place serves Haitian food. The whole place looks like an overgrown tap tap, a brightly painted jitney common in Haiti. During happy hour, they have an amuse bouche (a small bite before the meal begins) which you can try for free. The food is exotic to my taste (and I tried many different types of cuisine). There’s an outdoor sitting area too.

Front Porch Cafe

They have the best brunch. It’s impossible to get a table on the weekends but during the weekday. It’s a great place to relax and read a newspaper. It’s a stone throw away from the beach, so you can walk to it after your breakfast. The food is American fare. Try the Granola Pancakes…delicious.

Playwright Irish Pub

This pub is packed on the weekends but they also serve food until midnight. Their Fish and Chips are awesome. They also have great Shepherds Pie and finger licking hot wings. They also have the traditional Irish Breakfast in the afternoon. They also have a 2 for 1 Happy Hour. This is one of my favorite places to hang out.

Monty’s

Monty’s is notorious for their happy hour and famous Raw Bar. The raw bar is an excellent deal (Monday through Friday only) and 2 for 1 Happy Hour is great. It’s right on the Ocean and a prime place to watch the sunset. Friday Happy Hour is always packed but on the weekdays, you feel as though you are in one of those Caribbean Islands.

Olivers

This bistro is removed from the Touristy area. They have great food. It is a local favorite. I loved the Vietnamese Beef Salad. The menu is very eclectic. It is one of the best outdoor sidewalks to sit and dine.

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Belize offers a diverse selection of culinary delights. Their cuisine is influenced by a mix of African, Caribbean, Mayan, Mexican and Spanish cultures which give Belizean cuisine its’ own distinctive style. To step out of the ordinary and dine like a local, be adventurous and try some of their specialty dishes.

Conch

While the shell of a conch is probably more well known to people, in Belize, the marine snail found in this shell is used in some of its’ dishes. The most popular method of cooking the conch is by chopping it up, mixing it in a flour batter and deep frying it to make conch fritters. Conch is also made into soups, ceviche, burgers, and can be eaten alone.

Fry Jacks

Fry jacks are a popular dish served at breakfast and are very similar to beignets found in New Orleans. They are crescent shaped dough that is deep fried into fluffy bread and can be sprinkled with confectioner’s sugar or served right out of the deep fryer.

Barracuda

The large fish popularly known as the “Tiger of the Sea,” is a seafood offering typically found in restaurants throughout Belize. Barracuda is usually cleaned and cut into steaks that are easily prepared by grilling.

Cow Foot Soup

Cow foot soup is considered as one of Belize’s national specialties. While the name of the dish leaves something to be desired, the fact that the soup is a specialty and so widely offered in Belize; may convince you to give the dish a try. The soup is created with a cow foot, spices, tripe, vegetables, and water.

Johnnycakes

Another popular breakfast food in Belize. The batter is almost identical to fry jacks, but johnnycakes are baked rather than being deep fried. Johnnycakes are flattened before cooking and are usually served with butter, cheese, and/or ham.

Iguana

Belize is home to many iguanas, so it’s no coincidence that iguanas are also used in their local cuisine. Iguanas are usually barbequed and the dish is referred to as “bamboo chicken,” because of their similar taste and flavor to that of a chicken.

Rice and Beans

A major staple in Belize, rice and beans are often served on the side of most main dishes. Unlike your typical rice and beans, the dish is sometimes cooked with coconut milk and red beans are used the majority of the time. In Belize there is a difference between “rice and beans” and “beans and rice.” Rice and beans are mixed and cooked together to form one dish; while beans and rice are cooked separately and served as individual dishes.

Gibnut

A gibnut is a large local Belize rodent and their meat is a local favorite. The gibnut is most popularly known as having been served to Queen Elizabeth on her visit to Belize and is often called “The Queen’s Rat” or “The Royal Rat.” The gibnut is also commonly referred to as paca and is sometimes fried. Many compare the flavor of the gibnut to tasting like rabbit.

Split Peas and Pigtail over Rice

Another national specialty food of Belize, split peas and pigtail over rice is a popular comfort food on the island. The split peas are prepared with sliced pigtail into a thick stew and then served over rice.

Marie Sharp’s Hot Sauce

Definitely the most widely used and most popular seasoning in Belize is Marie Sharp’s Hot Sauce. The hot sauce is conveniently offered in most restaurants and used in many dishes. There are a variety of hot sauce options from Marie Sharp’s, but the original sauce is highly recommended and described as a very spicy sauce made with habanero peppers.

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Finding a satisfying food that will control your hunger and not add a calorie wallop is challenging, and can sometimes feel downright impossible. The foods we crave are seldom the foods that will help us control our weight and leave us satisfied. Take sugar, for example. Most of us know the craving for a cookie, a candy bar, or ice cream; but do we usually feel satisfied after? No, we usually want another one. Eating sugar creates a craving for more sugar – it’s a vicious cycle that is hard to escape.

Fat, on the other hand, can fill us up (if not combined with a lot of sugar) — think eggs and bacon or a nice filet mignon. Problem is, it packs a lot of calories – 9 calories per gram compared to 4 calories per gram for sugar and carbohydrates. No wonder it’s filling! So what are we supposed to eat to control our waistline without that feeling of deprivation that leads to giving into that craving for one (or three) more doughnuts calling our name in the workplace lunchroom?

Researchers have identified several key food ingredients that contribute to feelings of fullness (known in research circles as “satiation”). One key ingredient is fiber, that indigestible plant material that contributes to our digestive health. Another factor is protein content: the higher the protein, the fuller we feel. A third factor is water content, such that higher water-content foods encourage fullness (and often have lower caloric density – think soup). The combination of these factors has led to the creation of a Fullness Factor (FF) to designate the ability of a given food to make you feel more or less satisfied after eating. The Fullness Factor scale uses a 0 to 5 designation, where a higher number indicates a more satiating food; you can find the FF rating for all common foods at the Nutrition Data website.

The list below shows 10 common foods that are the highest rated on the Fullness Factor Index. These foods are, interestingly, also some of the lowest calorie food from their respective food groups.

1. Bean sprouts – try them on a salad with reduced fat dressing
2. Watermelon
3. Grapefruit
4. Carrots
5. Oranges
6. Fish, broiled – try a lean fish like tilapia
7. Chicken breast, roasted, no skin
8. Apples
9. Oatmeal
10. Popcorn – unbuttered!

So when planning your meals and snacks, you have many useful ingredients on this list to work with: for breakfast, try oatmeal cooked with chopped apples and cinnamon; for lunch, grilled chicken breast sandwich with carrot sticks on the side; for dinner, broiled fish, brown rice, and a salad; for a snack, popcorn or some fruit. This hypothetical day of meals contains just over 1,000 calories, so there is even room for a little treat – if you’re still hungry, that is!

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Just about a year ago, I moved to Fort Collins, CO, a delightful little city (or big college town, depending on how you look at it) that’s as good a place to live as it is to visit. There’s a lot of great local culture here and plenty of things that make this a fun place to be.

One of the best features of this town, (and one that we’re well-known for) is an unusually high number of great restaurants. We have one of the highest per-capita numbers of restaurants of any city in the country, and it’s hard to find one that isn’t at least pretty darn good.

But with so many choices in great places to eat, it can be hard to pick, especially if you’re only visiting us for a little while. So as a resident, and someone who has plenty of time to sample what Fort Collins has to offer, I’ve compiled a list of my 10 favorite restaurant picks. Some of these are good for fast, cheap eats, some are gourmet dining, most are somewhere in-between, but all are delicious and unique!

Rasta Pasta

Rasta Pasta is Jamaican/Italian fusion. Yes, you read that right. This restaurant has a special place in my heart because of the atmosphere and because I’ve never encountered food anything like this in my life and man, is it tasty. A mixture of Caribbean Jerk seasonings and traditional Italian pasta (with a surprising amount of fruit – it may seem strange, but its wonderful), this is a great place for people who like it spicy. There’s even a “Wall Of Flame” challenge where you can get a free meal by finishing the spiciest stuff on the menu.

PS – This place has the best garlic bread I’ve ever had!

Suehiro

This is, quite simply, an exquisite sushi restaurant. You can enjoy their sushi bar or dine traditionally in a room where you’ll be seated on the floor and expected to remove your shoes. This place somehow has an atmosphere that’s both formal and fancy and yet, still very relaxing and fun. The sushi is to die for, but so is everything else on the menu. Particular favorites of mine are the mochi balls, the miso soup (which I normally don’t care for), and the selection of sake.

The Melting Pot

The Melting Pot is the ultimate in decadent dining. It’s a fondue restaurant, with cooking and dipping right at your table. Your options are cheese fondue, chocolate fondue (both of these come in several varieties and flavors) and a main course of meat and seafood selections which you cook yourself and enjoy with dozens of delectable dipping sauces.

The wine and drinks list will complete your evening. Even the more cheaply priced wine selections here are surprisingly excellent.

Al Salaam

Al Salaam is an interesting, fairly casual middle eastern restaurant that’s impossible not to love. The food is traditional and though you’ll find it quite educational and different, it’s also easily enjoyable for a western palate. Please note, alcohol is not served here, but there’s a great selection of imported, non-alcoholic drinks.

Star of India

Enjoy Indian food, but are looking for a place to get it quick and inexpensive? Star Of India is a buffet with very reasonable prices, and the food’s as good as most menu-order Indian places I’ve been to. This is a great place for people new to Indian cuisine, as you can try small amounts of items to see what you like.

Avogadro’s Number

Avo’s is a great place for food and entertainment. This unique bar and sandwich shop features great décor, lots of fliers and postings about local culture, and both indoor and outdoor performance venues where you can catch some of the best local music sounds. The food is a selection of meat and vegetarian sandwich options, and though I’m a carnivore, I often find myself gravitating towards the latter here because they’re just too tasty. The tempeh burgers are highly recommended.

D.P. Dough

This restaurant is actually a chain, but a fairly limited one, so I decided to include it on my list. This place sells made-while-you-wait calzones. They’re very tasty, but the really fun part is that there’s an enormous selection of ingredients.

Woody’s Fire-Grilled Pizza

This is a pizza buffet with a lot of variety, but the real fun is that it’s baked in a fireplace oven, which you can see when you come in. The result is a wonderful chewy, tasty crust, which is such a great feature all on its own that the restaurant offers honey to eat them with (very good).

Jasmine Garden

We have an embarrassment of good Asian fusion restaurants here in Fort Collins, but Jasmine Garden has to be my favorite. Located in the heart of Old Town (downtown) with outdoor dining, the dining environment is optimal. The food has a very original flavor to it and it not just a repeat of other similar-themed restaurants in town. Don’t miss the dumplings, their’s are the best I’ve had.

Stonehouse Grill

This is a British pub with great authentic food – you can even get haggis, though I confess I haven’t yet been that brave. I prefer things like the Scotch eggs and the great beer selection. This place has rooftop seating with an outdoor performance venue where I’ve heard some of the best jazz musicians in town.

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Have you eaten at a restaurant and later become ill? Do those individuals who handle your food expose you to risk? It depends. In the US, many counties require food handlers to pass a food safety test and obtain a food handler card or certificate before working in the food industry. But even after food service employees or volunteers pass a food handler test and obtain a card or certificate, many food handlers still practice unsafe or careless sanitary habits in the process of doing their jobs.

Some food handlers know they have bad sanitary habits and simply don’t care; others are unaware of their mistakes and the potential those mistakes have for spreading illness and disease. Here are 10 common mistakes committed by food handlers, many of whom hold a food handler certificate.

1. A food handler ought to wear a hair net or at least have hair pulled back and held in place. That way hair doesn’t hang over the food prep area and end up in someone’s food. In addition, food handlers who handle their hair and then touch food transfer bacteria from hair to hands to food. Food service workers must keep their clean or gloved hands away from their hair and must keep hair well-contained.
2. If a food handler sneezes or coughs unexpectedly while working, that handler must do everything possible to direct the cough or sneeze toward the floor away from food, and if time permits, it’s better to get a tissue and move away from the food prep area to blow a nose, cough, or sneeze. After contaminating the hands, the food handler must thoroughly wash hands before returning to food preparation or food service.
3. One very common mistake made by food handlers is failure to wash hands properly or wash hands at all after using the toilet. Since no one monitors a food handler in the restroom, who is to say that hands were not washed? Unfortunately, many people believe their hands to be clean, despite where those hands have just been. Other food handlers can’t be bothered with the time it takes to do a thorough job of washing hands.
4. It’s disgusting to see a food handler or server with open sores or acne on the face. Furthermore, a worker who handles food without wearing clean gloves, risks exposing food to open sores or cuts on hands — not to mention exposing food to whatever is riding under the fingernails.
5. Have you ever seen a food handler stick a finger or spoon into a dish of food, taste the food, and then return for another taste? The person’s saliva on the finger or the spoon becomes mixed with the food that is served to the public.
6. Some food establishments ignore flies that land on food. Some allow dogs or cats to come and go, ignoring pet hair and pet bowls in the food preparation area. The presence of flies or animals around food served to the public is unwise and certainly not sanitary.
7. Food service workers get breaks for rest and for meals or snacks. Personal food consumption during food preparation or food service is not a sanitary practice. It also reflects poorly on the food establishment. While working with food served to the public, food handlers should not be personally drinking or eating.
8. Street clothing can be very filthy. Therefore, food handlers should wear a clean apron while handling food. If a food service worker cuts raw meat and wipes hands on his or her apron, it’s as important to remove the apron and get a clean one, as it is to thoroughly wash hands and counter.
9. Some food service workers grab any dirty rag for cleaning up spills. Dirty rags are just that. It is better to launder more rags than to spare a clean one and use a dirty one. Furthermore, if the food handler is not using a kitchen commercial cleaning agent or 1 teaspoon bleach to 1 quart water as a cleaning solution, kitchen sanitation is at risk.
10. In a busy food service kitchen, the refrigerator door may be opened quite often, raising the refrigerator temperature above the safe 40 degree mark. In addition, if the refrigerator is too full, foods won’t quickly reach or maintain their safe temperature.

Some of these food handling bad habits are practiced everyday in homes, and people think little of them. But in the food industry, working with the public, these bad habits become a concern — in fact, a mistake. These 10 common food handler mistakes are serious enough to put the public at risk for foodborne illness.

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Disneyland is a place for Families, Friends, Couples, and anyone. There are many rides, entertainment, and great food to try. However, sometimes you may think that there are not a lot of food choices available especially if you are a vegetarian at Disneyland. You may be surprised how many choices you actually have when eating at Disneyland if you are a Vegetarian. Here are 10 Best Vegetarian Food Items at Disneyland.

Corn on the Cobb

Have you ever craved a snack at Disneyland that wasn’t a Turkey Leg because you are a Vegetarian? Disneyland is creating more and more food options for all types of diets and appetites. One great healthy snack that Disneyland now offers is Corn on the Cobb. This yummy veggie treat is cooked to perfection and can be served with butter or even better Chile and Lime especially for Vegetarians’. This veggie treat is only $4 and is served at many carts around Disneyland Park.

Mickey Mouse Pretzel

Mickey Mouse Pretzel’s are a great vegetarian snack to get at Disneyland. This snack is soft, yummy, and salty and is shaped like Mickey’s head. Pretzel’s can be purchased around Disneyland and cost between $4-$5 dollars.

Red Rockett’s Veggie Pizza Choices

Are you are Disneyland and craving something more filling. Disneyland offers filling vegetarian meals especially at Red Rockett’s. At Red Rockett’s Vegetarians have their choice of cheese or a variety of veggie pizzas which are very yummy if I say so myself. Red Rockett’s Pizza slices cost between $4-$9 dollars.

Hungry Bear’s Veggie Burgers

Craving a veggie burger at Disneyland? Don’t worry because Disneyland offers delicious Veggie Burgers at Hungry Bear. These veggie burgers are healthy, tasty, and meat free. You may enjoy these veggie burgers at only $6-$7 dollars.

Carnation Café’s Salads

Want get a delicious meat free meal at a sit down restaurant in Disneyland? Then don’t worry because Disneyland’s Carnation Café offers delicious veggie items including Salads. Carnation Café salads are full of a variety of vegetables and yummy dressing. You also can choose to get a side of fruit with your salad as well. A salad at Carnation Café cost between $9 to 10 dollars.

Carnation Café’s Onion Soup

Want to add soup to your yummy salad at Carnation Café? Then I suggest the Onion Soup. This onion soup is so yummy, especially if you love onions. You can get a cup or bowl of this delicious soup and it costs between $5 to 9 dollars.

Blue Bayou’s Cajun Wedge Salad

Want to eat Vegetarian Food at a nice restaurant in Disneyland? The Blue Bayou has a variety of vegetarian items including a fresh Cajun Wedge Salad. This salad is very simple and yummy. Blue Bayou also offers other vegetarian items as well. You can eat at the Blue Bayou from anywhere between $20-$40 + Dollars.

Red Rockett’s Pasta Items (with no meat)

Love vegetarian pasta dishes? Disneyland’s Red Rockett restaurant has many vegetarian pasta dishes. You can have anything from fettuccine from spaghetti. Pasta dishes at Red Rockett ranges from $9 to $12 dollars.

Carnation Café’s Vegetable Sandwich

Want to have a delicious veggie sandwich at a wonderful Café? Then go to Disneyland’s Carnation Café. This vegetable sandwich is so delicious that you need to try it so you will agree. This sandwich cost between $9 to $11 dollars.

Club 33 Specialized Veggie Dishes

Club 33 is an exclusive restaurant at Disneyland that is only open to members. If you are lucky enough to get into Club 33 then you will love any of their veggie dishes and salad courses. They have a fruit/vegetable salad that is heaven, and other yummy veggie items. A meal at club 33 is anywhere from $69 to $130 dollars, but is definitely worth it.

So if you are a vegetarian and are exploring Disneyland for a tasty bite, don’t worry because you have a variety of choices.

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The Radio City Hall, completed in 1932, was originally named “International Music Hall”. The name “Radio City Hall” was adopted to reflect the name of the neighborhood, “Radio City”. Since 1979, the theater presents annual musical stage show the “Radio City Christmas Spectacular” during each holiday season. Tourists who find themselves drawn to this popular New York attraction are also in for some treats due to the many delicacies offered around the area. Here are some of the best restaurants near Radio City Music Hall that enjoy patronage by tourists and locals alike.

Alfredo of Rome

One of the best restaurants near Radio City Hall, this establishment is located in 4 W. 49th St. The restaurant offers some international dishes such as sushi, however the traditional Roman dishes are the stars in this restaurant. Expect to spend anywhere around $17-$35 for an entree.

Heartland Brewery Midtown

This is another one of the best restaurants near Radio City Hall. Located in 1285 6th Ave (at 51st St.). Just across the street from Radio City Hall, this joint offers an assortment of pub dishes such as nachos, ribs, a good selection of beers, burgers and quesadillas at reasonable prices. However, this place might not be suitable for patrons with kids.

Da Marino

This is a great Italian restaurant near the Radio City Hall that is located on 220 West 49th Street, just few minutes from the Radio City Hall. The food is superb though a bit pricey – expect to spend around $50 for each person here. The ambiance in this restaurant is especially perfect for a date after or before enjoying a famous Radio City Hall show.

Le Bernadin

Located in 155 W 51st St, this restaurant in Radio City Hall vicinity receives constant stellar reviews from patrons. Garnering 3 Michelin star, this is a formal restaurant where formal attire is expected. Expect to spend a good amount of dollar here.

Houston’s Restaurant

Houston’s Restaurant at 153 E. 53rd Street is a good choice for famished tourists who are looking for a restaurant in the Radio City Hall area. Offering a wide range of crowd-pleasing menus such as hamburgers, chicken sandwiches and artichoke dips, the relaxed, Starbucks-style ambiance is sure to encourage some lounging. Vegetarians may also rejoice since this place is praised to have one of the best veggie burgers in town!

Ellen’s Star Dust Diner

For an experience that would be somewhat an extension of a New York show’s experience, visit Ellen’s Star Dust Diner at 1650 Broadway (between 50th St & 51st St). The talented singing staffs are sure to delight the little ones and adults alike, while the milkshakes will make any stomach happy. Other than that, expect standard diner menu with standard diner prices in this unique restaurant near the Radio City Music Hall.

Ruby Foo’s

For Asian taste, head to Ruby Foo’s located on 1626 Broadway, (49th St.). This restaurant offers Asian-influenced menu such as potstickers, sushi and curry along with Asian-influenced ambiance. The restaurant is usually quiet around the time when the shows begin at about 8 pm. Therefore, head to this restaurant after 8 pm to avoid waiting in line in this restaurant near the Radio City Music Hall.

American Girl Cafe

Located in the same block with Rockefeller Center (on 609 5th Ave), this restaurant is surely a winner among little girls. Decorated in girly tone right down to its bathrooms, one of the highlight of the restaurant is that it offers doll loaners for little girls who forget to bring their dolls. The menu offered, though, is suitable for little children as well as the adults who accompany them.

Dave & Buster’s

For a stand-out night out, head to Dave & Buster’s at 234 W. 42nd St. (3rd Floor) to eat and play! The restaurant is geared primarily to adults, offering a wide variety of food from buffalo wings to New York Strip steak. The bar is touted to have one of the best happy hour servings in New York, and it also has a Midway full with over 200 interactive and video games. One of the best restaurants near the Radio City Music Hall for a fun night out!

Gordon Ramsay at the London

For a dose of celebrity tasting, head to Gordon Ramsay at the London (151 W 54th St between Avenue Of The Americas & 7th Ave) for food right from the cookbook of this famous TV personality and chef! The atmosphere, food presentation and taste live up to the big name of the chef behind it. Almost every food on the menu has successfully garnered stellar reviews, so this restaurant is sure to score high note for a date night near the Radio City Music Hall.

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Are there really foods that can fight fat? There are many foods that are low in calories and fill you up that are good to eat when dieting, but can a food actually fight fat? After some research, this writer came up with a list of claims of 10 foods that fight fat.

These are not just foods that fill you up to help you to eat less, the foods in this list have been determined to actually fight fat. This does not mean that by adding these foods, you can eat all the fat-laden foods you like. These foods can be beneficial in reducing fat when used in conjunction with a healthy diet.

Raw Nuts

Nuts contain healthy fats and oils. These can not only help you feel full longer, but alpha linolenic acid (an omega 3) found in almonds and omega 3s found in walnuts can help speed the metabolism of fat.

How to get more in your diet. When adding nuts to your diet, be sure they are raw and unsalted, and stick with a small serving. Although nuts have healthier fats, you still don’t want to eat too much.

Chilies and Other Hot Peppers

An ingredient in chili peppers called capsaicin, can actually raise your metabolism.

How to get more in your diet. Add chopped chilies to meats and dishes that use tomato sauce as a base for more spice. If you don’t like really hot food, try add some red pepper flakes for a milder option.

Tomatoes

Tomatoes contain phytochemicals that stimulate the production of carnitine. According to the University of Maryland Medical Center1, carnitine helps break down fat so your body can use it as energy. Cooking actually helps release the fat-burning properties of tomatoes.

How to get more in your diet. Add the benefit of tomatoes to your diet by eating more dishes with tomato sauce, or dice tomatoes to add to soups and meat dishes.

Foods that Fight Fat – Garlic and Onions

Both garlic and onion come from the same family, thus they are listed here together. Both contain phytochemicals that can break down fat so the body can use it as energy. Raw garlic is better than cooked, so if you must cook it, cook garlic lightly.

How to get more in your diet. Add chopped garlic or onions to any dish where you’d like more flavor. Be aware, though, that both garlic and onion have blood thinning properties, so follow your physician’s advice on their use if you have problems.

Soy

Soy is a healthy protein that contains choline. Choline can block the absorption of fat, and helps to break down fatty deposits already in the body.

How to get more in your diet. You can add soybeans to salads, or even mix tofu with meatloaf. A tastier alternative is to drink some soy milk. You can substitute soy milk on your cereal as well.

Low Fat Dairy Products

Eating dairy products, preferably those that are low in fat, can help burn fat. They even reduce fat-producing enzymes created in your body. According to WebMD2, calcium alone does not promote fat burning. It is the combination of the calcium, protein and minerals in dairy products that helps to burn fat.

How to get more in your diet. You should aim for 3 servings of low fat dairy in your diet daily. You can drink milk, or eat yogurt and cheeses. Opt for low-fat, no sugar added varieties when possible.

Berries

Berries, and other Vitamin C rich fruits, are not only helpful for antioxidant properties. According to a study by the University of Arizona at Mesa quoted in an article by Lucy Danziger3, eating foods rich in Vitamin C can increase fat-burning of your workouts by up to 30 percent.

How to get more in your diet. Berries are great to eat on their own, or you can make smoothies with one or a combination. You can also add a handful of berries to salads or make a berry soup. Berries are also good when added to many chicken dishes.

Oranges

Not only do oranges contain Vitamin C with benefits mentioned above, but they contain flavones which can prevent your body from accumulating fat.

How to get more in your diet. Oranges are good to eat on their own, or you can drink orange juice with the pulp. Oranges can also be cooked and added to chicken or seafood dishes.

Vinegar

It is believed that the acetic acid in vinegar can help break down fat and help flush it out of the body. Only a couple of spoons are needed for fat burning benefits. Be sure to drink extra water when adding vinegar to your diet.

How to get more in your diet. Use vinegar based salad dressings and marinades for an easy way to add vinegar to your diet.

Water

If you become dehydrated, it will slow your metabolism, which will keep your body from burning fat at a proper rate. Drinking enough water will prevent dehydration and help your body maintain a better metabolism.

The post 10 Fat Burning Foods and How to Add Them to Your Diet appeared first on Health & Wellness.

I love to eat Chinese food, or any Asian cuisine for that matter. We regularly cook it at in our own kitchen and go to Chinese buffets, sit-down restaurants and quick-serve Chinese restaurants when traveling. Eating Chinese food on a diet can be like a walk through a minefield but it is possible to choose diet-friendly options at a Chinese restaurant. There are a few general tips I follow when I get a craving for Chinese food:

1. Soups, such as egg-drop or hot and sour, are the best appetizers.
2. Steamed vegetable dumplings are a better choice than fried egg rolls.
3. Steamed brown rice is the best starch choice, but you should avoid fried rice and noodles.
4. Try to eat with chopsticks. No grades are given for technique and it generally leads to eating less.
5. Pay attention to portion sizes. Many full-service Chinese restaurants intend their meals to be shared.
6. Avoid anything deep-fried or breaded or covered with a thick, syrupy sauce.
7. Don’t be afraid to ask for half-sauce or the sauce on the side at a full-service Chinese restaurant.

There are several Chinese restaurants in my area, both national chains and independents. P.F. Chang’s China Bistro, a full-service restaurant, and Panda Express can each be found in 38 states as well as international locations. I’ve eaten at both and have found their diet-friendly options to be delicious. According to a March 8, 2010, press release, P.F. Chang’s has expanded its gluten-free menu options to 28 items offering more diet-friendly choices to its patrons.

In my experience, most Chinese restaurants offer similar dishes. I’ve used the nutrition information for items available at P.F. Chang’s and Panda Express to give a sampling of 10 Diet-Friendly Chinese food options.

Hot & Sour Soup

With one serving weighing in at 90 calories, Hot & Sour Soup is a great choice when ordering Chinese food. Four to five grams of protein are a great boost.

Steamed Vegetable Dumplings

Ten grams of carbs and two grams of protein packed into a 65-calorie serving make this appetizer a great diet choice.

Chicken Lettuce Wraps

Lettuce wraps are a diet-friendly egg roll! No deep-frying leaves this appetizer with 153 calories, eight grams of protein and two grams of fiber.

Steamed Brown Rice

If your favorite restaurant doesn’t offer brown rice, don’t order a starch at all. A six-ounce serving contains 190 calories, 40 grams of carbs, four grams of protein and 3 grams of fiber.

Mixed Veggies

Vegetables are the best way to bulk up any Chinese meal. A serving contains only 70 calories but adds five grams of fiber and four grams of protein.

Spicy Green Beans

I love spicy, stir-fried green beans! A five-ounce serving includes three grams of protein and fiber and only adds 103 calories.

Broccoli Beef

Beef isn’t always bad for you when a serving provides 11 grams of protein in just 150 calories.

String Bean Chicken

This Chinese entrée contains only 190 calories with 12 grams of protein and three grams of fiber.

Salt & Pepper Shrimp

Seafood works well with Chinese cooking techniques. There’s a lot of flavor in 197 calories and 21 grams of protein.

Vegetarian Fried Rice

Some people just can’t visit a Chinese restaurant without fried rice. Choose a vegetarian option containing 215 calories and just three grams of fat.

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Can you imagine eating something that helps you lose weight? The following foods are well known helping us lose weight. If you’ve reached a plateau and just can’t find a way to lose those last five pounds – or just need a way to start losing that first 100, try adding some of these foods to your day.

Water

Filling up with water can suppress hunger and the more water you drink, the less you retain. I’m not recommending eight 8-ounce servings, I’m talking about a gallon a day! Drink that water!

Green Tea

You can drink it hot or iced, flavored or unflavored, caffeinated or decaffeinated. You can get little packets to add to your water bottle or you can get it in capsule form. No matter how you take it, green tea works! Green tea helps your body use more fat for energy. It isn’t a miracle drug, but a little weight loss along with the anti-cancer and heart disease prevention properties of green tea sure can do wonders for a person’s health!

Soup

This is a no-brainer. Eight ounces of soup vs. eight ounces of lasagna. Both will fill you up but that soup is guaranteed to have far fewer calories than the lasagna. Whether you start your meal with two glasses of water or a bowl of soup, you get the same result. You’ll feel full quickly and take in a whole lot fewer calories.

Grapefruit

Grapefruit has been shown to reduce insulin levels. If you are one of the many in the world today who are insulin resistant and your body is overloaded with insulin, try having half a grapefruit before each meal (halving a grapefruit!). As with green tea, you may not notice a miracle but the combination of the grapefruit and a healthy, low fat, lower calorie diet just might net some results.

Apple

Apples have plenty of fiber and that is just plain good for you. Nobody has proven why but the scent of apples has been said to have an appetite suppressing quality.

Broccoli

Broccoli is loaded with fiber and bodybuilders love it for its estrogen fighting properties. Estrogen, while being a very important horman can just be a drag if we have too much of it. Estrogen helps us store fat for the next baby.

Low-Fat Yogurt

A low calorie diet with low fat dairy included seems to produce more weight loss than a low calorie diet without dairy. If you can’t have ice cream when you’re dieting, why not allow yourself some low fat yogurt as a treat?

Low-Fat Protein

Chicken breasts, turkey breasts, and lean cuts of beef and pork not only satisfy hunger but they can be readily used by your body to create more muscle or maintain the muscle you have. Muscle is a good thing in that it requires more calories per hour to maintain than fat (it burns fat) and it makes us look slimmer.

Oatmeal

Got fiber? Oatmeal will fill you up, stick to your ribs and give you body a much needed dose of fiber. Just stay away from the flavored instant oatmeal that is usually loaded with sugar. Buy the tub of Quaker Oats (it is much cheaper than packaged instant oatmeal) and try adding a fresh, chopped apple, some cinnamon and a bit of Splenda to it.

Jalapeno Peppers

Capsaicin is a chemical found in Jalapeno and cayenne peppers that causes the human body to release stress hormones and thereby boost metabolism. If a food makes you sweat, it is burning calories.

Incorporate any of these items into your daily nutrition plan and you’ll likely notice a difference in your weight loss efforts. After all, every little bit helps!

The post 10 Foods that Burn Fat appeared first on Health & Wellness.

Get sunshine and get vitamin D3. Human skin makes vitamin D3 when exposed to ultraviolet rays of the sun. According to the National Institute of Health, the best food source for vitamin D3 is the fish products, such as: cod liver oil, salmon, tuna, and sardines.

Fortified milk, breads, eggs and cereals are lesser vitamin D3 sources. Finally, the tablet or liquid vitamin supplement options with a doctor recommendation can also be a vitamin D3 source.

Benefits of Vitamin D3

Vitamin D3 promotes calcium’s absorption and functions for teen’s and children’s healthy teeth and bones, prevents loss of bone mass, and treats bone disorders.

It protects against adult and elderly muscle weakness and immune system issues, and lowers the risk of colon, breast, and prostate cancers. Rheumatoid arthritis and psoriasis is improved with vitamin D3.

Vitamin D3 prevents/treats rickets, post menopausal osteoporosis. The vitamin also treats hypoglycemia, Multiple Sclerosis and the development of Type 1 diabetes.

Benefits of vitamin D3 in the elderly and fractures are still under investigation. An analysis, reported in August 2007 by the University of Ottawa Evidence-based Practice Center, showed higher doses of vitamin D3 of between 700-800 IU’s per day combined with calcium help prevent hip fractures for institutionalized elderly. The study did not include elderly living independently in the community.

Side Effects of Vitamin D3 Supplements

If considering vitamin D3 supplements, do so only under direction of your doctor. Vitamin D3 overdose is possible and dangerous. Remember that the sun does provide everyone with a certain amount of daily vitamin D3.

Epocrates.com medical information site shares a warning list of vitamin D3 side effects: If any of these occur, stop taking vitamin D3 and call a doctor at once for any of these serious side effects:

• dry mouth or a metallic taste
• pain in your lower back
• urinating more than usual
• fast, slow, or uneven heart rate
• slow growth (in a child taking vitamin D3)
• bone pain, muscle weakness, loss of height
• nausea, constipation, loss of appetite, weight loss
• weakness, drowsiness, changes in behavior
• increased thirst

Get emergency medical help if you have any signs of an allergic reaction: difficulty breathing; swelling of your face, lips, tongue, or throat and/or hives (itchy swollen rash anywhere on the body, particularly face, torso, arms)
Other side effects are possible also. Tell a doctor about any unusual or bothersome side effect. Reports of side effects can also be made to the Food and Drug Administration at 1-800-FDA-1088.

To Avoid – While Taking Vitamin D3 Supplements

While taking vitamin D3, avoid other vitamin or mineral supplements unless your doctor tells you to. It is also important to avoid using antacids without doctor’s advice. If using antacid, only use the specific type your doctor recommends. Antacids different minerals can cause serious side effects if taken together.

Recommended Daily Dose – A Change on the Horizon?

According to the National Institute of Health and the Institute of Medicine, the current recommended daily dose of vitamin D3 is 600 IU’s: for elderly age 71 or older, 400 IU’s: age 51 to 70, and 200 IU’s: age Birth to 50. This daily dose has been the standard for ten years.

However, due to American’s changing habits of everyday life with more and more time indoors and use of sun block protection against skin cancer, this recommendation may increase, according to the Institute of Medicine, which sets the minimum daily requirements.

At this publication date, the new recommended daily dose is yet to be announced. However, the American Academy of Pediatrics is already recommending all kids from infants and children to teens get 400 IU’s daily. That’s double the recommended daily dose from the level set ten years ago.

Annual adult blood tests for diabetes, cholesterol, etc are also now including vitamin D3 screenings by most family physicians. The vitamin D3 blood screening is included in most medical insurance coverages. A local Tucson, Arizona nurse practitioner at Arizona Community Physicians, notes she and her fellow practitioners are not unique in currently recommending 2,000 IU’s daily for most adults, depending on the vitamin D3 blood test results for each patient.

Disclaimer

This article is for informational purposes only. It cannot replace doctor’s advice. It is not intended to cover all possible uses, warnings, interactions or allergic reactions. If you have medical questions of any kind – about this topic or any other – check with your doctor, nurse, or pharmacist.

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B vitamins, such as vitamin B6 and vitamin B12, are essential to the human body. Most of our B vitamin requirements can be reached through a eating a balanced diet of healthy foods, but occasionally vitamin supplements are required. While vitamin supplements are generally considered safe, the risk of side effects does exist.

Vitamin B6: Daily Recommendations and Side Effects

Vitamin B6 is used by the body in over 100 metabolic processes. The body uses Vitamin B6 to help the immune system produce antibodies, maintain nerve function, form red blood cells, break down proteins, and synthesize neurotransmitters. It also aids in the absorption of vitamin B12. A deficiency in vitamin B6 can lead to a deficiency in vitamin B12.

Vitamin B6 is water soluble, which means the body cannot store it. It is therefore important to ingest vitamin B6 through food sources (whole grains, meat, beans, nuts, fortified breads and cereals) or a balanced multi-vitamin or B-complex formula when dietary restrictions are involved.

The recommended daily dosages for Vitamin B6 are

Ages 0-6 months – 0.1 milligrams
Ages 7-12 months – 0.3 milligrams
Ages 1-3 years – 0.5 milligrams
Ages 4-8 years – 0.6 milligrams
Ages 9-13 years – 1 milligram
Ages 14-18 years – 1.3 milligrams (boys) and 1.2 milligrams (girls)
Ages 19-50 years – 1.3 milligrams
Ages 51 years and up – 1.7 milligrams (men) and 1.5 milligrams (women)
Pregnant teens and adults – 1.9 milligrams
Breastfeeding teens and adults – 2 milligrams

Side effects of Vitamin B6 include acne or other skin reactions, photosensitivity (an allergic reaction to sunlight, which can lead to sun poisoning), nausea, vomiting, abdominal pain, breast soreness, headache, and loss of appetite

Research studies have had mixed results in discovering the toxic level of vitamin B6, ranging anywhere from 200 milligrams to 500 milligrams. This has led the Food and Nutrition Board (FNB) of the U.S. Institute of Medicine of the National Academy of Sciences to set the upper tolerance level of vitamin B6 rather low.

Ages 1-3 years – 30 milligrams
Ages 4-8 years – 40 milligrams
Ages 9-13 years – 60 milligrams
Ages 14-18 years – 80 milligrams
Ages 19 years and up – 100 milligrams

The upper tolerance level for babies during their first year is unknown. Infants should only receive the amount of B6 provided by their food, breast milk or formula.

Toxic level side effects of vitamin B6 include drowsiness, numbness, tingling of the skin or extremities, poor coordination, trouble walking, seizures, and sensory neuropathy (a degeneration of the sensory nerves). Respiratory distress has been reported as a toxic side effect in infants.

Research has shown no side effects from food sources of vitamin B6, only from vitamin supplements. It is therefore best to use food as your source of vitamin B6 and consult with a doctor or pharmacist before taking a supplement.

Vitamin B6 can reduce the effectiveness of anticonvulsant medications, such as phenobarbital (Luminal) and phenytoin (Dilantin), as well as the anti-parkinsonism effects of levodopa (Sinemet). Several prescription medications cause photosensitivity as one of their side effects and vitamin B6 can increase this reaction. Always tell your doctor or pharmacist if you are using a supplemental form of vitamin B6.

Vitamin B12: Daily Recommendations and Side Effects

Vitamin B12 is an essential vitamin for the proper functioning of the body. It aids in metabolism, the formation of red blood cells, and the proper functioning of the central nervous system. The body stores several years’ worth of the vitamin in the liver. A deficiency of vitamin B12 is rare, though the elderly and vegetarians may experience it due to not absorbing the required amounts from their food.

The recommended daily dosages for Vitamin B12 are

Ages 0-6 months – 0.4 micrograms
Ages 7-12 months – 0.5 micrograms
Ages 1-3 years – 0.9 micrograms
Ages 4-8 years – 1.2 micrograms
Ages 9-13 years – 1.8 micrograms
Ages 14 years and up – 2.4 micrograms
Pregnant teens and adults – 2.6 micrograms
Breastfeeding teens and adults – 2.8 micrograms

Side effects of vitamin B12 include diarrhea, itching, and rash. In the case of a severe reaction to vitamin B12, the rash may remain for up to four months

Vitamin B12 is generally handled well by most people and research has shown very little in the way of side effects or toxicity. Due to this fact, the Food and Nutrition Board has not set an upper tolerance level dosage for vitamin B12.

People who are recovering from angioplasty or a coronary stent should not take supplemental B12 (or B6) due to the risk of a renarrowing of the artery. Speak to your doctor before taking a multi-vitamin containing B vitamins or a B-complex formula.

Vitamin B12 should not be used by people with Leber’s disease, a hereditary condition that causes optic nerve atrophy, as the speed of atrophy can be greatly increased.

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Vitamin supplements are available at every grocery store, mega-discount store, pharmacy, health food store, and thousands of websites on the Internet. As these vitamin supplements are considered ‘natural’ products, many people feel they are safe to take without the worry of side effects. Vitamin supplements do have side effects, some of which can be severe or even deadly. Below are the side effects for some of the more common vitamin and mineral supplements: Vitamin C, Calcium, Zinc, and Vitamin E.

Vitamin C: Daily Recommendations and Side Effects

Vitamin C, also known as ascorbic acid, is required by the body for the growth and repair of tissue, the absorption of iron, and the formation of collagen. It is an antioxidant and boosts the effectiveness of the immune system.

The recommended daily dosages for Vitamin C are

• Ages 0-6 months – 40 milligrams
• Ages 7-12 months – 50 milligrams
• Ages 1-3 years – 15 milligrams
• Ages 4-8 years – 25 milligrams
• Ages 9-13 years – 45 milligrams
• Ages 14-18 years – 65 milligrams (girls) and 75 milligrams (boys)
• Men 19 years of age or older – 90 milligrams
• Women 19 years of age or older – 75 milligrams
• Pregnant teens (18 years of age or younger) – 80 milligrams
• Pregnant adults (19 years of age or older) – 85 milligrams
• Breast feeding teens (18 years of age or younger) – 115 milligrams
• Breastfeeding adults (19 years of age or older) – 120 milligrams
• Smokers (adults 19 years of age or older) – 125 milligrams (men) and 110 milligrams (women)

Side effects of Vitamin C supplements include nausea, heartburn, stomach cramps, and headache

Vitamin C is not stored in the human body, which makes a toxic build-up very rare. It is possible to take too much Vitamin C in one day, especially when using products such as Vitamin C drops while suffering from a cold or flu.

Toxic levels of Vitamin C

• Ages 1-3 years – above 400 milligrams
• Ages 4-8 years – above 650 milligrams
• Ages 9-13 years – above 1,200 milligrams
• Ages 14-18 years – above 1,800 milligrams
• Ages 19 years and up – above 2,000 milligrams

The toxic amount for infants is not currently known. Only give babies the amount that is found in their normal feedings of breast milk or formula and foods.

The side effects from high doses of Vitamin C supplements include severe diarrhea, nausea, and gastritis (irritation of the stomach lining). Some individuals may experience dizziness, faintness, flushing or fatigue. Medical attention may be required after excessively high doses of Vitamin C.

Long term high-dosing of Vitamin C supplements has been connected to kidney stones. High doses of Vitamin C should not be taken by people with a history of kidney failure or those using medications that do damage to the kidneys.

People with conditions made worse by acids, such as gout and cirrhosis, should avoid taking more than the recommended daily amount of Vitamin C.

Vitamin C supplements may increase the side effects of acetaminophen (Tylenol) and antacids that contain aluminum. Vitamin C has been shown to increase the blood levels and side of effects of aspirin and decrease the blood levels of fluphenazine (Prolixin). In high doses, it reduces the effectiveness of the blood thinning medication warfarin (Coumadin, Waran). Tell your doctor you are using a Vitamin C supplement.

Calcium: Daily Recommendations and Side Effects

Calcium is well known for building strong bones and fighting osteoporosis. It is also used by the body to regulate muscle contractions, nerve impulses, and hormone secretion.

The recommended daily dosages for calcium are

• Ages 0-6 months – 210 milligrams
• Ages 7-12 months – 270 milligrams
• Ages 1-3 years – 500 milligrams
• Ages 4-8 years – 800 milligrams
• Ages 9-18 years – 1,300 milligrams
• Ages 19-50 years – 1,000 milligrams
• Age 51 years or above – 1,200 milligrams

Side effects of calcium supplements include nausea, decreased appetite, constipation, vomiting, dry mouth, thirst, and increased urination

The toxic level of calcium for all ages above infancy is 2,500 milligrams. At this amount or above, calcium supplements can produce serious side effects, such as severe nausea and vomiting, dehydration, confusion, delirium, muscle weakness, neuromuscular disturbances, coma and death. It is important to seek medical attention after taking an overdose of calcium supplements.

Calcium is a common ingredient in antacids. Combining antacids with calcium supplements is the most common reason for calcium toxicity. Be sure to calculate your calcium intake from antacids and adjust your calcium supplementation to stay within the recommended daily values.

Calcium supplements can interfere with the absorption of medications such as tetracycline antibiotics and thyroid medications. Calcium supplements can increase the risk of abnormal heartbeats in people taking digitalis. The risk of calcium overdose from calcium supplements is increased in people using thiazide diuretics. Before starting any medication, tell your doctor or pharmacist if you are using a calcium supplement.

Zinc: Daily Recommendations and Side Effects

Zinc has become popular in the last few years as a way to fight colds and flu, showing up on store shelves in the form of lozenges and nasal sprays. Zinc has immune system enhancing properties and is required by every cell in the body for proper functioning.

The recommended daily dosages for zinc are

• Ages 0-6 months – 2 milligrams
• Ages 7-12 months – 3 milligrams
• Ages 1-3 years – 3 milligrams
• Ages 4-8 years – 5 milligrams
• Ages 9-13 years – 8 milligrams
• Ages 14-18 years – 11 milligrams (boys) and 9 milligrams (girls)
• Men 19 years of age or older – 11 milligrams
• Women 19 years of age or older – 8 milligrams
• Pregnant teens (18 years of age or younger) – 12 milligrams
• Pregnant adults (19 years of age or older) – 11 milligrams
• Breastfeeding teens (18 years of age or younger) – 13 milligrams
• Breastfeeding adults (19 years of age or older) – 12 milligrams

Side effects of zinc supplements include abdominal pain, nausea, vomiting and diarrhea. When using zinc lozenges, side effects can include taste distortion, unpleasant taste and stomach cramping. The side effects of nasal zinc products include burning, tingling, a loss of smell (possibly irreversible), and increased respiratory infections (especially in children).

Daily zinc intakes of 60 milligrams (combing both zinc supplements and food sources of zinc) in adults have been shown to cause copper deficiency. Copper is another mineral that is essential to the proper functioning of the body. For this reason, the limits where zinc is considered dangerous have been set lower as a protection.

Total zinc intake (zinc supplements and food) should not exceed

• Ages 0-6 months – 4 milligrams
• Ages 7-12 months – 5 milligrams
• Ages 1-3 years – 7 milligrams
• Ages 4-8 years – 12 milligrams
• Ages 9-13 years – 23 milligrams
• Ages 14-18 years – 34 milligrams
• Ages 19 years and up – 40 milligrams

Doses of 50 milligrams to 150 milligrams per day will cause gastrointestinal distress. Doses of 225 milligrams to 450 milligrams usually cause vomiting.

High doses of zinc supplements can cause liver inflammation, liver failure, gastric erosion and intestinal bleeding. Large doses of zinc supplements have also been linked to conditions that affect the blood cells, causing a low white blood cell count and red blood cells that cannot absorb iron.

Daily use of zinc supplements can reduce your levels of good HDL cholesterol. Zinc supplements should be used with caution when trying to control your cholesterol, especially when using cholesterol medication. Be sure to inform your doctor you are using a zinc supplement.

Zinc supplements can change the way your body excretes insulin and need to be used with caution when taking medication for diabetes. Tell your doctor you are using a zinc supplement.

Zinc supplements can reduce the effectiveness of some antibiotics, including erythromycin, tetracycline, and fluoroquinolone (Cipro).

Vitamin E: Daily Recommendations and Side Effects

Vitamin E is an antioxidant. It is used by the body to promote immune system health and help cells function properly.

The recommended daily dosages for Vitamin E are

• Ages 0-6 months – 4 milligrams (6 IU)
• Ages 7-12 months – 5 milligrams (7.5 IU)
• Ages 1-3 years – 6 milligrams (9 IU)
• Ages 4-8 years – 7 milligrams (10.5 IU)
• Ages 9-13 years – 11 milligrams (16.5 IU)
• Ages 14 years and up – 15 milligrams (22.5 IU)
• Women who are breastfeeding – 19 milligrams (28.5 IU)

Side effects of Vitamin E include headache, nausea, flatulence, bloating, diarrhea, blurred vision, fatigue, and weakness

Toxic levels of Vitamin E

• Ages 1-3 years – above 200 milligrams (300 IU)
• Ages 4-8 years – above 300 milligrams (450 IU)
• Ages 9-13 years – above 600 milligrams (900 IU)
• Ages 14-18 years – above 800 milligrams (1,200 IU)
• Ages 19 years and up – above 1,000 milligrams (1,500 IU)

The toxic amount for infants is not currently known. Only give babies the amount that is found in their normal feedings of breast milk or formula and foods.

Toxic level side effects include the side effects listed above, plus a risk of hemorrhaging due to an inability of the blood to clot properly.

Vitamin E supplements may increase the risk of bleeding and should be used with caution by people taking blood thinners (warfarin, sold as Coumadin, Waran), antiplatelet drugs (Plavix, Persantine) or anti-inflammatory drugs, including aspirin and ibuprofen (Advil). Tell your doctor or pharmacist you are using a Vitamin E supplement.

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Vitamin supplements have many health benefits, but improper use can lead to serious side effects. A previous article discussed the side effects of vitamin supplements for Vitamin C, Vitamin E, Calcium and Zinc. This article covers the side effects of two additional common vitamin supplements: Vitamin A and Vitamin D.

Vitamin A: Daily Recommendations and Side Effects

Vitamin A is an antioxidant that supports the immune system, especially in response to respiratory infections. It is required by the body for the proper growth and development of bones, skin, hair, teeth and gums. Vitamin A is well known for supporting healthy vision. Vitamin A is also known as retinol and is commonly referred to by that name when used in facial care products.

The recommended daily dosages for Vitamin A are:

• Ages 0-6 months – 400 micrograms (1,333 IU)
• Ages 7-12 months – 500 micrograms (1,667 IU)
• Ages 1-3 years – 300 micrograms (1,000 IU)
• Ages 4-8 years – 400 micrograms (1,333 IU)
• Ages 9-13 years – 600 micrograms (2,000 IU)
• Ages 14-18 years – 900 micrograms (3,000 IU)

(boys)and 700 micrograms (2,333 IU)(girls)

• Men 19 years of age or older – 900 micrograms (3,000 IU)
• Women 19 years of age or older – 700 micrograms (2,333 IU)
• Pregnant teens (18 years of age or younger)- 750 micrograms (2,500 IU)
• Pregnant adults (19 years of age or older)- 770 micrograms (2,567 IU)
• Breastfeeding teens (18 years of age or younger)- 1,200 micrograms (4,000 IU)
• Breastfeeding adults (19 years of age or older)- 1,300 micrograms (4,333 IU)

Side effects of Vitamin A include fatigue, decreased appetite, nausea, vomiting, headache, irritability, dry or cracking lips and skin, hair loss

The Food and Nutrition Board (FNB) of the U.S. Institute of Medicine of the National Academy of Sciences set new limits for Vitamin A consumption in January 2001. The FDA uses the much higher 1968 guidelines for acceptable limits of Vitamin A in supplements. While signs of Vitamin A toxicity generally do not occur until levels of 8,000 micrograms (25,000 IU) or above have been reached, research is showing some members of the population (elderly, alcohol abusers, people prone to high cholesterol) may show the signs at lower amounts. Due to the high number of foods fortified with Vitamin A, it is best to look for vitamin supplements that contain as little Vitamin A as possible.

Total Vitamin A intake (Vitamin A supplements and food) should not exceed

Ages 0-12 months – 600 micrograms (2,000 IU)
Ages 1-3 years – 600 micrograms (2,000 IU)
Ages 4-8 years – 900 micrograms (3,000 IU)
Ages 9-13 years – 1,700 micrograms (5,667 IU)
Ages 14-18 years – 2,800 micrograms (9,333 IU)
Ages 19 years and up – 3,000 micrograms (10,000 IU)

Toxic level side effects of Vitamin A include the side effects mentioned above, as well as dizziness, malaise, blurred vision, joint or bone pain and swelling, yellowing of the skin, decreased growth, intracranial pressure, intense itching, eye damage, liver damage, high calcium levels, and intrahepatic homeostasis (bile cannot flow into the intestines). Infants with Vitamin A toxicity may develop symptoms similar to a brain tumor, including a bulge in the fontalle (the soft spot on the head).

Toxic levels of Vitamin A can occur from one large dose or a long-term use of Vitamin A supplements. Seek medical attention if you have taken an extremely high dose of Vitamin A or are displaying signs of Vitamin A toxicity.

High doses of Vitamin A during pregnancy have been linked to birth defects, especially malformations of the central nervous system. Pregnant women should not exceed 3,000 micrograms (10,000 IU) per day. As many foods are fortified with Vitamin A, pregnant women should look for prenatal vitamins that contain 1,500 micrograms (5,000 IU) or less. Vitamin A is excreted through breast milk and can cause signs of toxicity in nursing babies.

Due to an increased risk of osteoporosis from high doses of Vitamin A, senior adults taking Vitamin A supplements or a multi-vitamin supplement should look for one that contains 750 micrograms (2,500 IU) or less.

The risk of Vitamin A toxicity is increased if Vitamin A supplements are used with the following drugs: Soriatane, Coumadin, Targentin, ATRA, Vesanoid, Tegison, Accutane, Amnesteen, Vesaboid, Avita, Renova, Retin-A, and Altinac. Avoid using a Vitamin A supplement while on these or similar medications. Always tell your doctor or pharmacist if you are using a Vitamin A supplement or a multi-vitamin containing Vitamin A.

People using tetracycline antibiotics, especially minocycline (Minocin), while using a Vitamin A supplement may develop intracranial hypertension (abnormal pressure in the cerebrospinal fluid). Tell your doctor or pharmacist if you have been using a Vitamin A supplement or a multi-vitamin containing Vitamin A when being prescribed an antibiotic.

Vitamin A can reduce the effectiveness of the vaccine for measles. Do not take Vitamin A supplements if you will be receiving that vaccination.

Oral contraceptives can increase blood levels of Vitamin A. Speak to your doctor or pharmacist on how to adjust your Vitamin A supplementation to avoid toxicity.

Isotretinoin (Accutane), which is a synthetic derivative of Vitamin A used to treat acne, has been shown to cause serious birth defects. It should be avoided before and during pregnancy. Tretinoin (Retin-A) is a topical Vitamin A derivative that should be avoided during pregnancy due to risk of absorption into the blood stream.

Vitamin D: Daily Recommendations and Side Effects

Vitamin D is used by the body to absorb calcium, which helps build strong bones and teeth. It also helps regulate the heartbeat, aids in normal blood clotting, protects against muscle weakness, and is needed for proper functioning of the thyroid.

There are several types of Vitamin D, but the most frequently supplemented forms are Vitamin D2 and Vitamin D3. Vitamin D2 (ergocalciferol), which is found in plant sources, is the form most often added to milk and used in multi-vitamins. Vitamin D3 (cholecalciferol) is found in animal food sources and is the form the body produces in response to sunlight. It is stronger than Vitamin D2 and is frequently used in individualized Vitamin D supplements.

The body produces almost all the Vitamin D it needs when the skin is exposed to sunlight. Ten to 15 minutes of sunlight each day should be enough to meet the Vitamin D requirements of the body. The Food and Nutrition Board (FNB) of the U.S. Institute of Medicine of the National Academy of Sciences has set the daily recommended daily values based on the assumption a person has zero Vitamin D synthesis due to lack of sun exposure.

The recommended daily dosages for Vitamin D are

• Ages 0-12 months – 5 micrograms (200 IU)
• Ages 1-50 years – 5 micrograms (200 IU)
• Ages 51-70 years – 10 micrograms (400 IU)
• Ages 71 years and up – 15 micrograms (600 IU)
• The American Academy of Pediatrics feels these levels are too low and recommends 10 micrograms (400 IU) for infants, children and teens.

Vitamin D3 is generally well tolerated when taken at or below the recommended levels. One study showed a side effect of daytime sleepiness.

The toxic level side effects of Vitamin D are quite severe. This has prompted the Food and Nutrition Board to set the upper limits for supplemental Vitamin D intake low as a precaution.

Supplemental Vitamin D daily intake should not exceed

• Ages 0-12 months – 25 micrograms (1,000 IU)
• Ages 1 year and up – 50 microgram (2,000 IU)

There is no toxic limit for Vitamin D produced through sunlight exposure.

The toxic level side effects of Vitamin D are hypercalcemia (abnormally high levels of calcium) and bone loss. Early symptoms of hypercalcemia include appetite loss, nausea and vomiting. These symptoms are followed by headache, drowsiness, fatigue, weakness, dry mouth, excess thirst, excess urination, abdominal pain, metallic taste in the mouth, ringing in the ears, vertigo, and unsteadiness. Calcium deposits may form in various organs, such as the heart, lungs, and especially the kidneys. If left untreated, hypercalcemia can lead to kidney failure, abnormal heartbeat, and nervous system dysfunction (confusion, dementia and coma), and death. Seek medical attention if you have taken excessively high doses of Vitamin D or are showing any toxic side effects.

Vitamin D should be used with caution when taking digitalis (Digoxin) or herbal supplements with the same properties due to the risk of hypercalcemia causing irregular heart rhythms

The risk of hypercalcemia is increased in hypoparathyroid patients who take Vitamin D supplements and thiazide diuretics. Inform your doctor or pharmacist if you are taking a Vitamin D supplement.

Using a Vitamin D supplement and taking a magnesium-containing antacid can lead to a condition called hypomagnesaemia (high magnesium levels in the blood), which can have dangerous side effects in people with kidney problems.

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If you are trying to eat healthy then incorporating beets into your daily diet is a good idea. There are many benefits to eating beets. Beets are believed to have anti-carcinogenic properties. All vegetables and fruits that are red in color encompass anti-carcinogenic properties.

Beets are a great healthy choice because they are a healthy form of carbohydrates and they do not contain any fat. Beets are low in calories too. Beets can be eaten for their high fiber dosage. Did you know that you can eat the leaves of beets? The leaves on a beet can be used as a source of iron. Beets have a host of antioxidants which fights all sorts of cancers.

In particular, beets have been known to aid in the fight against colon cancer. Another benefit that beets have is that they protect you from heart disease and a lot of other birth defects. While beets protect against some cancers like colon cancer, beets should be avoided if you suffer from gallbladder or kidney problems. Beets also interfere with calcium building.

Beets help with anemia and they contain the following: phosphorus, potassium, iron, iodine, copper, protein, fat, carbohydrates, niacin, and vitamins, B2, B1, B6, P.

Beets come in many colors such as yellow, red, and white. Beets are a great source of sugars compared to other vegetables.

How do you eat beets? Beets can be consumed in many ways such as baked, steamed, and eaten raw, boiled, pickled, or as juice. Raw beets can be used on salads.

There are a few home remedies that you can prepare from beets. Boiling beet root and the top of the beet in water makes a home remedy to get rid of dandruff. After the water cools, massage the beet water into your hair daily. This will get rid of dandruff.

Drinking beetroot juice can help to lower blood pressure. This will help to keep up a healthy heart. As with any home remedy you should consult with a doctor.

Beets, like many vegetables, are very helpful in fighting off diseases and cancers. People should start to increase their vegetable intake to avoid illnesses. Beets are a great source of minerals, metals, proteins, fats, carbohydrates, and vitamins. Beets can be eaten in many different ways. The leaves from beets can be eaten as well.

Everyone should incorporate beets into their diet. Just like there is a save the environment campaign going on, there should be a save your body campaign too.

The post All About Beets: What Can Eating Beets Do for You? appeared first on Health & Wellness.