Showing posts with label health. Show all posts
Showing posts with label health. Show all posts

LG MedSupply

Are you at work the whole day at your workplace and feel the muscle cramps afterwards? Are you in pain after doing all the chores at home? Have you experienced this pain that you just want to stay in bed?

 Feeling all of this is normal especially for those working parents and even to the single ones out there. After doing all in a day’s work, you can feel the pain in your body when you are at home. This can be a perfect time to have a massage or muscle stimulators to somehow ease out what you feel. It can increase the blood circulation in your body, relax the muscle spasms, and maintain or rise up the ranges of your motion.

When using these stimulators, you can be relieved from muscle pain and reduces the inflammation too. When you have muscle spasms, it can reduce it until you can’t feel anymore contraction. It also reduces the inflammation. And what is more amazing in this device is that it can give you a fast healing process and recovery from all the pain that you feel. If you want to have this great device, visit LGMedSupply Online and see more of their devices that suit your needs.

String Beans

Do you know that this beans is really healthy for you. A friend of mine cook it no spices just plain boiled. I guess the way I will eat this one is get a soy sauce with vinegar and eat it. Will you can get a lot of vitamins of this beans. Hubby keep telling me to eat some so better cook some of the beans.

Salad A Healthy Food

How many of us who likes to eat salad vegetables? Not all the people likes it but you know hubby loves it and this is one of his diet food. He eat salad once a day and also some beans. There are many benefits when you eat the salad vegetables. Do you like it? I eat once in a while but I need to eat often since this one is healthy.

Treating Stress with Essential Oils

The modern world spins at a break neck pace nowadays, with work and finances piling up and up on us all. About a year ago this relentless stress started to have an affect on me and like many of us began feeling incredibly low.

I decided to carry out some research online to try and find some ways of dealing with or handling stress and something that seemed to crop up a lot was an old medicinal technique of aromatherapy. Although there wasn’t much in the way of hard, scientific research conducted on the method, it was widely stated by aromatherapists and its users that the fragranced essential organic oils had a number of mental and physical benefits on the body.

Fish With Spices

Do you like to eat fish? Fish is goof for you there are certain types of healthful things that you can get from it. I cook the fish with some spices like the onion, black pepper, oregano, chives, a touch of salt, vinegar, soy sauce, a little tiny oil and then ready to cook. After it cook you can taste the delicious fish....

Vegetables With Chicken

If you love to eat vegetables then you might like what I have here. I cooked this one a while ago. They vegetables with chicken. I added a little chicken to add more flavor of the food. Hubby usually want only the vegetable and no chicken at all. Anyway, this food taste very good and even my kids like it.

Probar Fruition Bars

I always like those products that are healthy for you. My family is trying hard to eat healthy so that those bad diseases will not get through even though its not perfect that we really cannot get it but at least we tried. So when I received this probar fruition bars I am happy and thankful for that company. Eating healthy is very important so that you will not get sick quick. Do you agree?

Caring for the Elderly at their Golden Years

An elder member of the family must be properly taken care of during his/her golden years. Family members should see to it that providing home care for elderly people  must be done in a manner that is agreeable to them. Caring for the elderly at home makes them feel convenient and comfortable especially if the family members are helping each other to provide the needed attention for the elder member.

Healthy Diet

My hubby was started his healthy diet last two weeks ago and he already loss more than 15 pounds and his belly was not very big anymore. I also notice that he stop using his eyeglasses while driving. Also he tried to cut back his high blood pressure medicine since his BP is already low. You might wonder what he eat? Well, the picture below is the reason of all the loosing of fats. He eat salad everyday, drop sweets, do not eat rice, bread, potatoes, just eat beans, salad, vegetables and fruits. He eats a lot of healthy food but still loosing his weight. I am happy for his progress...

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Avocado & Corn Salsa

With only 50 calories and 3 grams of fat per serving

Serves: 8 (about 1/4 cup each)
Preparation time: 10 minutes

3/4 cup frozen corn, thawed
1/2 cup quartered grape tomatoes
1 medium avocado, diced
1 tablespoon chopped fresh cilantro
2 teaspoons lime juice
1/4 teaspoon kosher salt

1. Toss corn, tomatoes, avocados, cilantro, lime juice and salt in a medium bowl.


Nutrition Facts
Per serving:
50 calories
3 g fat (0 g sat, 2 g mono)
0 mg cholesterol
5 g carbohydrates
1 g protein
2 g fiber
37 mg sodium
169 mg potassium

Nut Crisp Cookies

Another recipe that I know you would like to try...


1/2 cup castor sugar
1 tablespoon melted butter
1 egg
1 teaspoon baking powder
1 1/2 cup rolled oats
1 teaspoon vanilla essence


1. Mix all the ingredients together well.
2. Drop teaspoonsful on a greased baking sheet 2 inches apart.
3. Bake to a nice golden brown and until crisp in a 175 °C oven.
4. Allow to cool.
5. Store in an air tight container.

Thai Chicken Pizza

You can serve this Thai twist on pizza as is or with optional toppings, such as thinly sliced basil, cilantro, chopped peanuts and/or crushed red pepper on the side. Look for balls of whole-wheat pizza dough, fresh or frozen, at your supermarket. Choose a brand without hydrogenated oils.

20 ounces prepared whole-wheat pizza dough
1/4 cup smooth natural peanut butter
3 tablespoons water
2 teaspoons reduced-sodium soy sauce
2 teaspoons rice vinegar
2 teaspoons minced fresh ginger
1 clove garlic, minced
1 teaspoon canola oil
8 ounces boneless, skinless chicken breast, trimmed and diced
1 red bell pepper, diced
4 scallions, thinly sliced
2/3 cup shredded part-skim mozzarella cheese

1. Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

2. Roll out or stretch dough on a lightly floured surface into a rough 16-inch oval. Transfer to the baking sheet. Bake on the bottom rack until puffed and lightly crisped on the bottom, 8 to 10 minutes.

3. Meanwhile, whisk peanut butter, water, soy sauce, vinegar, ginger and garlic in a small bowl until well combined.

4. Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring, until cooked through, 2 to 4 minutes. Transfer to a medium bowl. Add bell pepper, scallions and 1 tablespoon of the peanut sauce to the chicken; toss to combine.

5. Remove the crust from the oven; spread evenly with the remaining peanut sauce. Top with the chicken mixture, then sprinkle with cheese. Return the pizza to the oven and bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.

Nutrition Facts
Per serving:
355 calories
9 g fat (2 g sat, 1 g mono)
29 mg cholesterol
42 g carbohydrates
20 g protein
3 g fiber
447 mg sodium
151 mg potassium

Tips for Dry, Itchy Skin

Are your skin is dry and itchy? When I first came here my skin was very dry and itchy and I tried different kinds of soap and other kinds of treatment. I am not successful still my skin looks rough and very dry. I found this tips for dry and itchy skin by Steve Horowitz.

1. Put Down the Soap
Do you wash your dry skin with soap and water? You’re stripping away the skin’s protective natural oils along with dirt and grime. Switch to cleansing creams, gentle skin cleansers or bath or shower gels with moisturizers, not harsh soap. Your skin should feel soft and smooth after washing, never tight or dry. “Use fragrance-free, non-detergent, neutral-pH products to cleanse your skin,” says Monica K. Bedi, M.D., a Florida-based dermatologist. Try mild soaps such as Cetaphil, Aveeno, Neutrogena, Basis or Dove. Experiment with several brands until you find the right one. If your skin is so dry that it itches, apply cool compresses to the irritated area. To reduce inflammation, use a nonprescription cream or ointment containing at least 1% hydrocortisone. For a natural Rx, try aloe or a tepid water-oatmeal mixture on the irritated area.
2. Soak Your Skin with Moisturizers
What if you don’t want to give up a lifelong Ivory soap routine? About 75% of dry skin problems can be solved with one step, says dermatologist Morgan P. O’Donoghue: “After bathing in tepid water, moisturize immediately to help trap water in the surface cells, then pat dry.” Thicker creams – like Eucerin, Cetaphil or Lubriderm – work better than lotions. And look for cosmetics with moisturizers. If your skin is extremely dry, apply baby oil or almond or vitamin E oil while it’s moist. Oil has more staying power than moisturizers and prevents water evaporation.

3. Rub-a-Dub-Dub, Don’t Soak in the Tub
The longer you're in water, the more skin oils you lose. So limit baths and showers to five minutes or less and use tepid, not hot, water, O’Donoghue says. Cleaning your face once a day – either morning or evening – should be enough to remove an average day’s buildup of dirt and oil. If your skin doesn't feel fresh, rinse with cool water in the morning and use a cleanser only at night. Also, lose the washcloth – it may irritate very dry skin. Instead, use your hands or a sponge.

4. Moisturize Your House
Keep your home between 68 and 75 degrees, and use a portable humidifier to maintain moisture levels at 40% to 50%. Tabletop humidifiers work for a single room, but require frequent fillings, sometimes several times a day. They also need careful cleaning to prevent growth of bacteria and fungi in the tank. Put it in your bedroom to hydrate your skin as you sleep. If you have severely dry skin or live in an arid climate, consider installing a humidifier that's built into your forced air heating and cooling system. It’s costlier but may be worth it in the long run.

5. Wear Skin-Loving Fabrics
Natural fibers like cotton and silk allow your skin to breathe. When you wash clothes, use fragrance-free detergents that won’t irritate and skip fabric softeners, Bedi says.

6. Run from the Sun
Besides skin cancer, those warm rays can also cause dryness, wrinkles, rashes and blisters. So apply sunscreen liberally to all exposed areas 30 minutes before you go outside, even on foggy or cloudy days. (Don't forget your ears, hands and the back of your neck.) Reapply regularly. Not sure what to buy? Look for a UVA/UVB sunscreen with Parsol 1789, titanium oxide or zinc oxide, and a sun protection factor (SPF) of 15 or higher. Many moisturizers also contain sunscreen, which hydrate and protect skin in one easy step. Avoid direct sun exposure, especially between noon and 3 p.m. If you must be outside, cover up and wear a shading hat or carry a parasol.
7. You Are What You Eat
A diet rich in vegetables, fruits, grains, seeds and nuts is good for you inside and out. Certain foods, like avocados with inflammation-reducing niacin, improve a complexion. Eat yellow and orange produce, such as carrots, cantaloupes and apricots, which are full of healthful antioxidants and vitamin A, which fight skin-aging free radicals. If you don’t eat a balanced diet, take a daily multivitamin. Avoid alcohol and caffeine because they’re diuretics, and cause the body and skin cells to lose fluids and important minerals.

8. Live Healthy
Don't smoke! Besides its obvious health risks, smoking damages the skin. Nicotine constricts blood vessels, including the tiny capillaries that feed the skin, which deprives it of the oxygen and nutrients it needs to thrive. Get enough sleep, because that’s when skin cells renew themselves best. And don’t forget your daily workout: Exercise boosts circulation and encourages blood flow to all parts of the body.

9. Fight Dry Feet
Low humidity depletes skin of its natural lipid layer, which prevents your skin from drying out. To counteract the lack of moisture in the air, try coating your feet in thick lotion and sleeping in cotton socks at night. For ultra-dry skin, cover your feet in a creamy lotion, wrap them in Saran Wrap and pull on a pair of socks for a couple hours. Nap or relax while the moisturizer soaks in. You don’t want to slip while walking around.

10. When All Else Fails, Seek Medical Treatment
See a board-certified dermatologist if you have one or more of the following symptoms, says O’Donoghue and Bedi. The underlying causes could be diabetes, low thyroid condition, liver or kidney disease, or cancer, especially lymphoma:

- Your skin doesn't improve in spite of your best efforts.

- Dryness and itching are severe enough to keep you awake.

- You have open sores or infections from scratching.

- You have large areas of scaling or peeling skin.

Oven-Fried Zucchini Sticks

Serves: 4
Preparation time: 30 minutes

Canola oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
2 egg whites, lightly beaten

1. Preheat oven to 475°F.

2. Coat a large baking sheet with cooking spray.

3. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag.

4. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet.

5. Coat all exposed sides with cooking spray.

6. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray.

7. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.

Nutrition Facts
Per serving:
108 calories
1 g fat (0 g sat, 0 g mono)
0 mg cholesterol
22 g carbohydrates
6 g protein
4 g fiber
427 mg sodium
512 mg potassium

Blue Cheese Dip

4 ounces reduced-fat cream cheese (Neufchâtel)
1/2 cup fresh flat-leaf parsley leaves
2 scallions, trimmed and coarsely chopped
1 clove garlic, minced
1 tablespoon lemon juice
1 tablespoon tarragon vinegar or white-wine vinegar
3/4 cup crumbled blue cheese (4 1/4 ounces)
2 tablespoons reduced-fat mayonnaise
Freshly ground pepper to taste

1. Place cream cheese, parsley, scallions, garlic, lemon juice and vinegar in a food processor; pulse until the mixture is fairly smooth, scraping down the sides once or twice.

2. Add blue cheese, mayonnaise and pepper; pulse until smooth but still textured. You don't want the dip to be too smooth. If it seems to need a little thinning, add a teaspoon or so of water.

Variation: For Parmesan Dip, substitute 1/2 cup freshly grated Parmesan for the blue cheese.

5 Worst and Best Soups

5 Worst Soup Choices
Per 1 cup serving.

1. New England clam chowder: 176 calories

2. Broccoli cheddar: 230 calories

3. Cream-based vegetable: 280 calories

4. Sausage and vegetable: 365 calories

5. French onion: 385 calories

5 Best Soup Choices
Per 1 cup serving.

1. Consommé: 20 calories

2. Gazpacho: 45 calories

3. Miso: 50 calories

4. Non-cream vegetable: 85 calories

5. Bean soup: 100 calories

6 Food No-Nos You Can Say 'Yes' To

There are foods that it is not good for us to eat but sometimes we eat it for some reasons. Here are some food that we eat:

1. Chock Full of Nuts
Bad Rap: Nuts are cholesterol-rich and unhealthy, and they make us fat.

Good Rap: If you’ve been longing to nibble on nuts, go right ahead. Most medical experts agree that eating a small handful of nuts every day is a healthy habit. After reviewing more than 15 major studies, researchers from Pennsylvania State University-University Park concluded that eating an ounce of nuts more than five times a week could reduce the risk of heart disease by 25-39%.

2. Avocados
Bad Rap: Avocados are nothing more than pear-shaped balls of fat. Putting avocado on your turkey sandwich or chef salad just adds fat and calories. And don’t even think about guacamole.

Good Rap: Although this creamy fruit crams about 29 grams of fat into each avocado, most of it is heart-healthy monounsaturated fat. Sometimes called an alligator pear due to their shape and bumpy green skin, avocados are sodium-free.

3. Eggs
Bad Rap: Eggs should be avoided because of their high cholesterol content, which can up the risk of heart disease.

Good Rap: Eggs are an economical source of protein, and they’re easy to prepare. The American Heart Association, however, recommends that healthy Americans limit their pleasure to three or four egg yolks a week, holding their daily total of cholesterol below 300 milligrams. The fat and cholesterol is found in the yolks, not the whites: Each yolk has a whopping 212 milligrams of cholesterol. If you want to reduce dietary cholesterol, substitute one egg plus two egg whites for every two whole eggs in your recipes.

4. Rice and Pasta
Bad Rap: Carbs are bad, and both rice and pasta are fattening.

Good Rap: Too many calories from any source – carbohydrate, fat or protein – get stored as body fat. But whole-grain rice and pasta – brown rice, 100% whole-wheat pasta and bulgur, for example – are good sources of filling fiber lacking in many American diets. Fiber found in whole grains can also help lower cholesterol and aid in digestive health. And the American Heart Association recommends that at least half of grain intake come from whole-grain foods.

5. Bread
Bad Rap: Bread is fattening – just empty carbohydrates promoting insulin production, which in turn results in weight gain.

Good Rap: Not all breads are created equal. Although most are low in fat and calories, whole grain varieties offer more nutrients like vitamin E, folate and magnesium. They also offer more taste than plain old white bread, and the plentiful fiber not only fills you up but can decrease the risk of heart disease.

6. Chocolate
Bad Rap: Chocolate is a treat for kids and a guilty pleasure for adults. And from a nutritional standpoint, chocolate is nothing more than a fat- and calorie-laden dessert.

Good Rap: Food scientists have found that cocoa (which is chocolate, minus the sugar and milk) has nearly twice the cancer-fighting antioxidants of red wine and up to three times those found in green tea. However, that milk chocolate Hershey bar doesn’t necessarily make the cut as health food. Dark chocolate with concentrated cocoa is the most beneficial.

Source: By Lisa Mosing, MS, RD, FADA, Special to LifeScript

Top 10 Worst Foods

I know some of the foods that are not healthy for you but just recently I notice this top worst foods. Fruits and vegetables are the healthy foods to eat but sometimes we will eat foods that worst ever. here are the top 10 worst foods.

1. Chips
One ounce of potato chips has 152 calories and 10 grams of fat (three grams saturated). If you eat just three ounces a week, in one year you'll have consumed 23,400 calories and added about seven pounds to your waistline. That’s from just a couple handfuls – much less than most of us snack on at a time.

Substitute: Rice and popcorn cakes are no longer Styrofoam-like snacks. Now they’re available in many flavors, so you can satisfy a salty craving without hitting the chips. Try Quaker’s Quakes Rice Snacks or Orville Redenbacher’s Popcorn Cakes instead – both have less than 100 calories per serving.

2. Non-Dairy Toppings
As luscious as they are, Cool Whip and its kin are mostly corn syrup and hydrogenated vegetable oil − stuff you don’t want floating in your arteries. One tablespoon is 32 calories, but who stops at just one?

Substitute: Top desserts with low-fat vanilla yogurt. The same amount has half the calories, plus a healthy dose of calcium.

3. Doughnuts
White flour, vegetable shortening, white sugar… and deep-fried to boot. One glazed Krispy Kreme packs 200 calories and 12 grams of fat, including heart-stopping saturated fat, trans fat and cholesterol. An old-fashioned cake doughnut has 300 calories, 28 grams of carbohydrates and a whopping 19 grams of fat, including five grams of saturated fat and four grams of trans fat. Only 30% of our calories should come from fat, says the American Heart Association. That’s about 65 grams in a 2,000-calorie daily diet. Nosh on a couple doughnuts with your coffee, and you’ve reached your daily fat quota.

Substitute: Keep down the carbs with whole-grain bagels. Half a Pepperidge Farm multi-grain bagel has 125 calories, just three grams of fat and less than four grams of cholesterol-lowering fiber.

4. Fettuccine Alfredo
Strips of pasta drenched with butter, cream and parmesan cheese – what’s not to love? Its fat and calories! A three-ounce serving (about the size of your fist) has 543 calories and 33 grams of fat (19 of which are saturated).

Substitute: Request whole-wheat fettuccine with marinara sauce. One cup of whole-wheat pasta has 197 calories and almost four grams of fiber. And half a cup of marinara sauce has just 92 calories. If whole-wheat pasta isn’t available, ask for spinach pasta instead – it's popular and nutrition-rich.

5. Sausages

Whether you fry them for breakfast or boil 'em in beer for the big game, sausages are a health hazard. A single pork link packs 217 calories and 19.5 grams of fat.

Substitute: Chicken or turkey sausage. Five links of Aidell’s chicken apple sausage have only 100 calories and eight grams of fat (2.5 saturated). Or go vegetarian: Boca Italian sausage made from soy protein contains 130 calories in each 2.5-ounce serving, six grams of fat and 13 grams of lean protein.

6. Fried Chicken
A fried chicken breast has nearly 400 calories and 22 grams of fat. The Colonel wouldn’t be happy to hear this, but those platters of fried fowl have to go.

Substitute: Grilled, skinless chicken breasts are finger-lickin’ good. Rub them with a fiery spice rub – try a green chile-lime seasoning – throw them on the barbecue, and you have great flavor for 189 calories per four-ounce breast.

7. Imitation Cheese in a Can
Some people love this stuff. But they ignore their protesting hearts: Two tablespoons – about the amount you’d put on two crackers – packs 276 calories and 21 grams of fat, 13 grams of which are saturated.

Substitute: Go for the real thing. Soft cheeses like brie have about 100 calories an ounce. Goat cheese is even better: One ounce has 76 calories and five grams of protein.

8. French Fries
One large order (six ounces) of fast-food fries contains 570 calories, half of which are from fat (That's probably why we love them.) If your restaurant order includes a hamburger (such as Burger King’s Whopper), tack on 670 calories and 39 grams of fat.

Substitute: Order kid-size fries instead, which have only 230 calories and 13 grams of fat. At home, try sautéed tempeh, a fermented rice and soy mixture found in the refrigerated health-food section of your grocery store. Just slice, sprinkle with soy sauce, and sauté in a little olive oil until brown. A half cup – about three or four half-inch slices – has 197 calories, is loaded with protein and offers a good source of iron, magnesium, zinc and vitamin B6.

9. Soft White Bread

You may as well have a candy bar. A slice of white bread offers little more than 65 calories of white flour, a simple and rapidly digested carbohydrate that causes your blood sugar to rise and crash, like any simple sugar.

Substitute: For the same number of calories, a slice of whole-wheat bread offers nutty flavor, two grams of heart-healthy fiber, protein and nutrients like selenium, magnesium and potassium.
10. Fried Wontons
These delicate triangles, often filled with meat, shrimp or cream cheese, are deep-fried to a crispy crunch. Unfortunately, just four crab and cream cheese-filled wontons have 311 calories and 19 grams of fat, too greasy a treat for anyone trying to stay fit.

Substitute: For a little crunch, try brown-rice sesame crackers. Five have just 140 calories and six grams of fat, one gram of fiber and a hefty dose of calcium. Just don’t eat the whole bag.

How to Lose Weight During the Holidays

During holidays most of us prepare a lot of foods to eat for the party or get together and we cannot resist the temptation to eat those delicious and yummy foods on the table. Even myself lose my temperance when we talk foods. But you can lose weight even it's holidays. How read what I discover from

Tip #1: Eat Slowly and Savor the Flavor
*** Research shows that those who slow down while eating eat less than those who gulp and stuff.

Tip #2: Kill the Sugar Craving in 5 Steps
* 5 quick ways to make peace with (or kill) your cravings:

1. Plan Ahead: If you are a chocoholic, pull out your weekly food plan/calendar right now and schedule in 3 chocolate snacks that you love.

2. Enjoy It: When "Chocolate Hour" is before you, stretch that one ounce piece for an hour! Well, that may be a stretch. Nevertheless, take the time to be one with your chocolate.

3. Find Alternative Sweets: People generally tend to crave sweets after a meal or when they hit that late afternoon slump. You might enjoy some peppermint tea, a one- ounce box of raisins, a piece of fruit.

4. Wait it Out: Cravings are like clouds. They roll in with the winds and out, too. Generally, the 'crave' cycle is ten minutes long. As soon as you see a 'crave cloud' rolling in, call a friend, take a walk, get busy and distract yourself for a mere ten minutes.

5. Give Yourself A Star: Whether you wait out a craving or sit and be one with your chocolate, you have changed a behavior. Seriously, that's bigger than losing a pound and harder to do! So, give yourself a star. Buy a packet of sticky stars and put one on your food journal page every time you do something that shows that your thinking and behavior are beginning to shift.

Tip #3: Choose a Food Plan

Before settling on a food plan, ask yourself:

* Do I like the foods on this food plan? If you do not, you will not stick with it.

* How long can I live with this food plan? If you say for a week or even a month, you are doomed to fail. This is about making a healthy lifestyle change for life!

* Is this diet too restrictive? If your food plan is based on too few calories (1200 to 1500 is the suggested range), or if your food plan omits certain food groups, you are likely to binge and have uncontrollable cravings.

Tip #4: Know Your Trigger Foods
* Trigger foods are foods that get the better of us; that set off some sort of irrational chain reaction that causes us to over-eat, binge - go crazy!

Tip #5: Eat More!

Yep, you heard me right! Eat more…fruits and vegetables, that is.

Here are 6 ways to add veggies to your daily food plan:

1. Try a V8 for your 3 p.m. afternoon snack.

2. Toss extra veggies into your soups, stews, and salads.

3. Use pre-bagged baby spinach just like you would lettuce, toss it into your soups, or wilt it on top of pasta.

4. Buy vegetables that are already cut up. I know it costs more, but if that's the only way you are going to eat more veggies, it's worth it. (Skip the $4 cup of coffee!)

5. Did you know that vegetable soup counts as a serving of vegetables?

6. Lettuce, tomato and sprouts--oh my! Pile up layers and layers on your sandwiches. You can add a layer of cucumber, too.

Tip #6: Create the Perfect Plate

Want to eat healthfully? Then you've got to create the perfect plate! And who better knows what a healthy plate looks like than the American Diabetes Association. They suggest we divide our plate into three sections:

1. 1/2 of your plate: non-starch veggies (broccoli, carrots, cucumbers, salad, tomatoes, cauliflower, all the leafy greens)

2. 1/4 of your plate: starches (rice, pasta, potatoes, corn, couscous, peas, or any whole grains)

3. 1/4 of your plate: protein (chicken, fish, meat, or tofu)

Finishing touch: a glass of milk, a peace of fruit OR a small roll (and they mean small).

Tip #7: Before and After Photos

Tip #8: Show Your Family How to Eat

Tip #9: Think About Life, Not Fat

Tip #10: Own Your Power

According to the Journal of the American Dietetic Association, those who “owned” their power over what they ate lose more weight than those who don’t.

How do you "own your power," you ask?

1. THINK about all that you’ve learned from past weight loss attempts. These attempts are a part of your path. It’s okay that you didn’t drop those pounds the first time around. People rarely do (I sure didn’t).

2. THINK about how you see yourself, and create a positive mental picture. How do you want to look? See it; believe it!

3. THINK about your goals. Are you going for fast weight loss or permanently lifestyle change? Are your goals SMART (specific – measurable – accountable – realistic -timely)?

Healthy Holiday Gift Ideas Part 2

Last time I post ten healthy holiday gift ideas and now I will add another gift ideas to let you choose what you can give to others.

* Pamper someone with skincare products.

*Find some colorful and fragrant candles.

*Reward someone with a relaxing music CD.

*Spoil your friend with a gift certificate for a message.

*Prepay for a consultation with a registered dietitian for a nutrition makeover in the new year.

*Buy a book on health, such as The China Study, The Okinawa program or Eat To Live.

*Choose a colorful cookbook that shows how to use more whole foods. Or purchase several inexpensive titles, which you can bundle.

*Surprise someone with a subscription to an inspiring magazine that includes healthy recipe options.

*Rent a purified water cooler for a year. Or buy one.

*Gift wrap a food and exercise diary software program such as Calorie King Nutrition and Exercise Manager.