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How To Choose Healthy Food At The Grocery Store.

Shopping for me begins long before I enter the grocery store. It begins with meal planning for the week. First consideration is, what fresh fruits and vegetables are in season. Health experts believe that fruits and vegetables should make up at least 40% of a healthy diet. Remember that colors contain antioxidants and choose a variety. Center your meals on these foods and add a few that you and the family have a taste for. Then you will be assured that all the healthy nutrients you put into those meals will be at the lowest prices possible.

Some people advise staying out of the center of the store but you do have some staples there. This is where the label reading actually comes into play. Reading labels is also important because what is advertised on the package may not always be accurate as far as content. Remember the first ingredient listed here is the major ingredient and the list works backwards from there. Avoid products that contain trans fats, polyunsaturated fats, monounsaturated fats and high saturated fat content.
Choose whole grains and cereals, brown rice rather than white rice. Remember if the color is gone here so is most of the nutrition. So dark bread is better than white bread. Make sure your bread is 100% whole-wheat not just wheat bread.

When choosing fats, pick those, which contain good fats. Fats that come from vegetables like avocadoes, fish, and olive oil should be of high priority. I use these fats mostly, with the exception of butter, which has saturated fat but is a natural food. I use butter, just in lesser amounts. I choose butter over margarine because I read somewhere that margarine is one molecule off from plastic. Even flies don’t like the stuff.
Pick lean meats that are not marbleized with fat. The only time when I allow the fat content to be higher is when grilling. This is when most of the fat is allowed to burn off and fall on the charcoals. You can’t avoid all saturated fats and including some amount is what gives meat flavor. Meat should be used in moderation for meal planning. Instead try to center you meals on poultry and fish. Experiment with meatless sources of protein, like beans, soy and tofu. These are excellent sources of protein that can be easily integrated into meals.

Another tip is go shopping after you eat breakfast, lunch or dinner to avoid impulse buying. When your hungry, you can be tempted to just start throwing things into the cart. So shop when your tummy is full. You also will save money if you stick to your list.
If you can help it, don’t bring the kids shopping. Children are most susceptible to television advertisements. They will nag you to death to buy a certain cereal or treat. I know sometimes this can’t be helped, just be forewarned.


By Renee Rotto

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Christmas 2009: Ways to save money in a harsh economy

Does Christmas 2009 seem like, the best of times and the worst of times? Sure most folks don’t have much money for Christmas this year, but there are still ways to enjoy the holidays and save money.
Christmas only comes around once a year, so make the most of it. Starting with the decorations, you don’t need to spend a lot. Turn decorations into a family affair. Hunting for pinecones and autumn leaves is a fun activity for all. Try making wreaths with by painting them or string them on the Christmas tree. Popcorn strung around the Christmas tree is also inexpensive.
Cut the cost of Christmas gift-wrap and cards by wrapping presents with the Sunday funnies. With a glue gun you can attach leaves, pinecones or small segments of Christmas tree branches. Mail postcards instead of Christmas cards. The postage is less and the postcards can express the same message.
Christmas presents can be inexpensive also. Try joining a book club, where you can purchase many books at a substantially reduced price. Magazines subscriptions are also reduced around this time of year.

Another Christmas giving choice might be giving software. There are an assortment of games, trivia and hobby software available. Or you can make you own CD gifts of articles or pictures and burn them to disk.
Plants are also a great gift. If you have plants that can be cut and rooted the cost is nearly non-existent. Try creating a container garden for family members. You can make it a theme garden as well. Many people would like the idea of having fresh herbs to pick and add to their meals. When the weather turns cold a container garden can easily be brought indoors.
If you enjoy baking, make presents of your special cheesecake or an assortment of cookies. Everyone will enjoy edible treats like homemade fudge or rum balls.
Save money and time by utilizing leftovers. Turkey is such a good bargain for the money. Besides the turkey sandwich, try casseroles, turkey and vegetable soup or turkey and cheese noodles with peas. Get creative with your leftovers. If you get tired of turkey, freeze it in zip lock bags. Instead of sending home leftovers in containers that never make it back home, send leftovers in zip lock bags. That way everyone can freeze them easily or just pour them out onto a plate and warm.
Even we don’t have lots of money for Christmas of 2009, we still have each other and of course that’s what’s important. It’s the together thing that will make the worst of times become the best of times.

By  Renee Rotto

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Nature’s Wonder Medicines: Garlic, Vinegar and Honey

Many are come to realizing that nature’s medicines and remedies are highly beneficial and can be taken without most of the side effects of modern day medicines. Medical science tries to unravel the mystery of why these medical wonders work so well. They tinker and use some of this and a little of that to create new substances. However hard they try, some things just can’t be improved upon.

Garlic

Numerous studies have demonstrated the benefits of the regular use of garlic in the diet. Besides warding off the occasional vampire, and transforming meals to aromatic culinary experiences, it has several healthful benefits
Regular garlic consumption can benefit blood pressure, platelets, aggregation, serum triglyceride levels, and cholesterol levels. Garlic may even help heart disease, arteriosclerosis, stoke and diabetes. Garlic also reduces inflammation and is useful in protecting attacks of asthma. It has also been found to reduce the pain and inflammation associated with osteoarthritis and rheumatoid arthritis.
One of the reasons garlic may be so healthful is its ability to lower free radicals in the blood. Antioxidants in garlic have been known for boosting the immune system. In studies, participants consuming the most garlic had reduced risks of several common types of cancer. A daily dose of raw or nearly raw garlic can significantly lower oxidant free radicals.
30% reduced risk of oral cavity and pharynx

57% reduced risk of esophageal cancer

26% reduced risk of colorectal cancer

40% reduced risk of laryngeal cancer

10% reduced risk of breast cancer

22% reduced risk of ovarian cancer

19% reduced risk of prostate cancer

31% reduced risk of renal cell cancer
Garlic is also known for its antibiotic properties. It can heal infections and has been used in the treatment of parasites and fungal infections and even warts. Two studies suggest that garlic is a potent antibiotic, even against resistant strains of bacteria. It was found that garlic was able to inhabit methicillin-resistant Staphylococcus aureus (MSRA).
Native to central Asia, garlic is one of the oldest cultivated plants. Ancient Greeks and Romans used it to strengthen to their athletes in sporting events and soldiers in times of war.

Honey

The keeping of bees for their honey, dates back to 700 BC. Honey was used for a variety of medical and cosmetic purposes. Raw honey has anti-bacterial, anti-viral and anti-fungal properties. The honey bee makes honey by feasting on the nectar of flowers, collecting it and bringing it back to their hives. The pollen mixes with enzymes in the saliva of the bees. They bring it back to the hive where it becomes “bee glue”. This mixture of resins and other substances that honeybees use to seal their hives actually protects them from bacteria and other microorganisms.
Honey has also been shown to possess cancer preventing and anti-tumor properties. According to research, humans who consume honey receive protection by honeys’ natural antioxidants. Dark honey, specifically honey from buckwheat flowers, sage and tupelo and Spanish honey contain greatest amounts of antioxidants.
In patients with type 2 diabetes, natural honey shows significantly lower raises of blood sugar. In studies with patients with high cholesterol, honey decreased total cholesterol by 8%, LDL cholesterol 11%, and C reactive protein 75%.
Honey is easy to digest because it comes pre-digested by the bees. It contains protein, vitamins and minerals. Honey is also traditionally used for sore throats, but not recommended for children under two years of age due to its risk of C botulinum spores developing in infants.

Also used topically, honey is an antiseptic agent with uses ranging from the treatment of burns, wounds and bacterial infections. Honey fights microorganisms by the withdrawal of water from the sugars in the honey; leaving bacteria dehydrated to death in its wake. This carbohydrate generates heat, creates and replaces energy and even forms certain tissues.

Vinegar

Apple cider vinegar benefits are seen, both internally and externally and have been known for a long time. Babylonians used the dates of palms to make wine and vinegar around 5000 BC. They consumed it as a food and as a pickling agent. Later, vinegar was used to flavor foods, as an energy drink and medicinally. The father of modern medicine, Hippocrates, prescribed it for a variety of ills such as colds.
Throughout history, vinegar was used as an antiseptic. Vinegar cleaned and disinfected soldier’s wounds and was know for its antioxidant properties.

Today vinegar is used to improve digestion and bowel function, lower cholesterol and prevent ulcers. The acetic acid in vinegar even eliminates warts. It is used to clear acne, lighten hair, help headaches and aid in weight loss. Vinegar has been used to cure hiccups, reduce infection and inflammation.
Vinegar helps the body absorb calcium. If you’re a vegan who has stopped drinking milk, you’ll get plenty of calcium when you add vinegar to that green salad. Take a spoonful of vinegar before meals and reduce cholesterol. Used externally, it sooths sunburn and insect bites, makes your hair shine and treats dandruff. In China, vinegar is often used against the spread of the infections like SARS
Many natural substances have valuable health benefits. Medical science may try to alter these wonder medicines but they will not replace them. As the saying goes, “It’s not nice to fool Mother Nature.”

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96


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Introduction To Indian Medicine

Ayurveda is the traditional medicine practiced of the Indian sub content. It is also practiced in other parts of the world as well. For some parts of the world it is considered alternative medicine, but many of the practices of Ayurveda have been adapted by holistic and homeopathic medicine within the western world. Several of its methods such as the use of herbs, massage and Yoga are often considered complementary to mainstream medicine of today.


The earliest literature of Ayurveda appearing during the Vedic period in India with the Sushruta Samhita and the Charaka Samhita being influential works during that era. The practice of Ayurveda medicine is known as the ‘science of life’. It focuses on the prevention of disease, and surgical procedures, while restructuring a patient’s lifestyle to align it with the course of nature.


In Ayurveda a balance of three Humors or Energies is seen as the regulating principle or Doshas that are important for health. When one is in a balanced state the body is healthy. The Doshas; vata (wind/air), pita (bile) and kapha (phlegm), hold this balance and all humans possess a unique combination of these Doshas. Depending on body type one may have more of one type and have less of another. Balance may mean eating foods of which the body is lacking. It is believed that by building a healthy metabolic system leads to vitality. Vitality can be attained through good digestion, proper excretion and the elimination of toxic elements within the body.


Balance is emphasized, and suppressing natural urges is seen to be unhealthy, however, moderation is stressed as well. One must moderate their food intake, sleep, sexual intercourse and medicine or it may lead to illness. Instead, one must adopt ‘healthy routines for day and night and should follow rules of ethical conduct. Hygiene is also a main component within Indian medicine. Hygienic living involving regular bathing, cleansing of teeth, skin care and eye washing; all necessary along with the occasional anointing of oils to the head and body.


Some of the traditional Ayurveda treatments also used minerals and metals as part of their remedies. In 2004, a study found that heavy metals such as lead, mercury and arsenic were in products used in Ayurveda treatment. In 2008, a study found that approximately 20% of remedies and 40% of Rasa Shastra medicine being purchased over the Internet from U.S. and Indian suppliers were contaminated with lead, mercury or arsenic. Over 230 products were involved, that could cause serious risk of toxicity. Following up with these concerns, the Government of India ruled that Ayurveda products must specify their metallic content directly on the labels of products.


Although, vigorous testing of these products could have avoided toxicity problem, the western world can ascertain many valuable lessons from the practices from Indian medicine. Ayurveda practices and disciplines should be closely examined by modern medicine. With the use of herbs, vegetable drugs natural practices; Indian medicine has shown much value for western medicine to follow.


By   Renee Rotto

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