Boost Brain Power

What does every engine need to run at maximum capacity? The right fuel. Mornings can be hectic with everyone hustling and bustling to be on time for work or school. So get up bright and early to make plenty of time for a nutritious breakfast, or use the weekends for family activities that include preparing and freezing your own "grab and go breakfasts" or snacks. Try to stay away from high glycemic foods such as sugary cereals, donuts and pastries. They tend to feed the brain too quickly, create fidgeting, nervousness and inattentiveness. Low glycemic foods tend to feed nutrients to the brain more slowly and systematically. A traditional breakfast including orange juice, rich in vitamin c and powerful antioxidants, whole grain toast and an egg, which contains the brainy "choline" is a great start. Oatmeal is another great breakfast with staying power, only takes a few minutes to prepare and goes with small fruits like raisins, chopped apple, blueberries, etc. Of course my personal favorite is the pancake.

You can turn an ordinary looking pancake into a nutritional powerhouse by being creative and incorporating some foods they may not necessarily suspect, like toasted wheat germ for example. Here's some other ideas for sneaky nutrition to get you going:

Whole Wheat Pastry Flour -- "Since it has less gluten than regular whole wheat flour, pastry flour makes for light and fluffy pancakes, waffles and muffins. Try a mix of whole wheat pastry and regular whole wheat for more texture; you might want to start with 3/4 pastry and 1/4 regular."

Toasted Wheat Germ -- "Adds a nutty, sweet flavor and is high in B vitamins and fiber. Replace up to 1/2 cup of flour with wheat germ in your favorite recipes. It can also be sprinkled onto cereal and sandwiches."

Grind up Nuts and Seeds -- "Many kids and some adults don't like nuts. It's too bad because nuts and seeds are high in good fats, protein and minerals. Grind them up and add them to your baked goods, even cakes. Replace up to 1/2 cup of flour with the ground nuts."

Ground Flax seeds -- "Flax is high in beneficial fatty acids for proper brain development in kids. It is also high in fiber. Sneak this one into baked goods, cereals, smoothies and sandwiches."

Mornings are usually too hectic for much experimentation. I like to cook on the weekends and turn in it into a huge production, making bran muffins, pancakes, oatmeal cookies and sealing them up fresh to toss in the freezer. If you have enough space, I highly recommend this week-end activity. It adds to so many aspects of health for yourself, your family, and your spirit. Oh and did I mention you can save time and money! Enjoy!

More to Yogurt Than Meets the Eye

Photo courtesy Wikipedia

Probiotics or friendly bacteria are vital to a healthy, properly functioning intestinal tract and act as a backup to your body's immune system. Probiotics can promote health by secreting antibiotic-like substances, which help detoxify and suppress pathogens, promoting proper digestion. Certain probiotic strains are particularly beneficial, producing abundant amounts of the enzyme lactase, and may effectively aid many individuals with an intolerance to dairy products. Probiotics are most often depleted by the use of antibiotics, stress, lack of sleep, carbonated drinks, laxatives or poor diet. Probiotics are found in such foods as sauerkraut, unsweetened yogurt as an example.

I am mainly focusing on yogurt, as it is familiar to most people, especially women and especially associated with dieting. Yogurt has been in use by different cultures for centuries, going back as much as 4500 years. It is very nutritious and an excellent source of vitamins and minerals. Additionally, people that have difficulty digesting regular milk products, can tolerate yogurt, as well as soy milk.

Yogurt is not really a "diet" food or as some believe, a low calorie ice cream substitute, but that may be part of the reason we consume over a billion pounds a year. While plain low fat yogurt is relatively low in calories, the addition or certain flavorings make it comparable in calories to vanilla ice cream. Fruit flavored yogurt sales far outpace that of the plain.

It has long been thought that there was an association between longevity and the consumption of yogurt. While studies have produced no evidence to show that eating yogurt will keep us alive longer, it still has a place in a healthy diet for all ages.

Yogurt is useful in a lot of recipes as a substitute for sour cream, an ingredient in the ever popular smoothie, and is used in Turkish and other regional dishes. Plain non-fat yogurt is used in this recipe for a cold soup. You will need a blender to puree the following ingredients:

2 cups peeled and seeded cucumbers
1 cup water
1 cup non-fat yogurt
1 clove garlic
several mint leaves
2 tsp. honey
1/2 tsp. salt
1/8 tsp. dill weed

Serve chilled in small bowls. You may add mint, dill and a few drops olive oil to garnish.

Nutrient Rich Orange Juice

Orange juice is rich in Vitamin C and contains 120% of the recommended daily allowance. Vitamin C is not stored by the body and should be replaced daily. This requirement is easily met by drinking an 8 ounce glass of orange juice. An 8 ounce glass has 110 calories. Vitamin C is one of the most powerful antioxidants and acts to neutralize harmful elements know as free radicals to help prevent disease and fight infection. 8 ounces of orange juice also contains: Thiamine 10%, Niacin 4%, Folate 15%, Calcium 2%, Vitamin B6 6%, Magnesium 6%. Also a rich source of potassium, containing 13%, which is important in maintaining fluid and electrolyte balance in cells.

Low Calorie Sweeteners

When we think about developing healthier sustainable eating strategies, otherwise known as dieting, one of the first areas where we try to cut calories, is reducing our intake of sweets. One way to take a step in the right direction is to take stock of what we keep on hand, at our immediate disposal, and find suitable alternatives.

Low calorie sweeteners are similar to sugar (fructose) but offer more intensity. Therefore, a little goes a long way toward achieving the desired taste, while adding only a negligible amount of calories. These sweeteners have FDA approval to be used in the United States:
Acefultame Potassium( Ace-K) was approved in 1988 and is 200 times sweeter than sugar; sold as Sunett and Sweet One.
Aspartame was approved in 1981, is 180 times sweeter and found in Nutra Sweet and Equal brands among others.
Saccharin has been around longer than any of the others and was first discovered in 1878. Once a suspected carcinogen, Saccharin no longer requires a warning label, as a result of subsequent findings by the NIH and legislation enacted in 2001. Saccharin is marketed as SweetnLo,Sweet Twin and Sugar Twin and is 300 times sweeter than sugar.
Sucralose was approved in 1998, shown to be 600 times sweeter, and is branded as Splenda.
Neotame is newest general purpose sweetener to receive approval in the U.S. as well as other countries. It is the most intense to date, being 7000 sweeter than sugar. It was approved in 2002. I have no brand names associated with this product at this time.

Low calorie sweeteners can be a big help to those of us concerned with caloric intake, carbohydrate management, or living with diabetes. For more information about scientific studies and safety evaluations, I would urge anyone interested, to avail themselves of information available online from the USDA, ADA, and the International Food Information Council Foundation which is linked to the title of this post.

The First Step is the Hardest

Most of us are aware of the rise in obesity and overweight. The numbers are staggering and have become a health concern worldwide. There are many products on the market to help us shed pounds in order to experience the exhilaration of fitting into a “size 2.” Well, not everyone can or should achieve that goal. It may work temporarily, but likely, is not sustainable and may lead to yo-yo dieting. You need to develop healthy eating habits that, in time will lead to sustainable weight loss, more energy and also mitigate your risk for certain conditions, including diabetes.

There are two types of diabetes. Type 1 happens, when the body is not able to produce insulin. You need insulin to convert sugar into energy. People with type 2 diabetes either don’t produce enough insulin or become insulin resistant.

With a growing number of people already diagnosed with diabetes and pre-diabetes, even more are at risk and may not know it. So, first of all, it’s always a good idea to talk to your doctor about your risk factors. Some, you can’t control, but the single most important factor contributing to type 2 diabetes can be controlled, and that is weight.
BMI Categories:
Underweight: Less than 18.5
Normal weight: 18.5 - 24.9
Overweight: 25 - 29.9
Obese: 30 or higher

Weight Control

A healthy diet can help you lose weight. When combined with exercise, you may also lower your cholesterol and improve the way your body functions. Following the USDA Food Guide Pyramid, you may select from the basic food groups.

Starting with grains, here are some simple ways to make healthy diet changes without sacrificing. Instead of biscuits, white breads and rolls or croissants, try low fat whole grains such as wheat, pumpernickel or rye. Instead of doughnuts and pastries, try English muffins or whole grain bagels. Substitute soft tortillas or pita bread for fried tortillas. Replace sugary cereals and granola with oatmeal or other whole grain cereal.

As a general rule, you may want to substitute fried for broiled or baked, reduce the amount of salt and sugar, while increasing your intake of water, unsweetened tea and real fruit or vegetable juices. By visiting the USDA website, you will be able to view or print sample, weekly, 2000 calorie a day menus, that offer great guidance. You will be amazed at the variety of foods you can have, but you have to follow the measurements precisely.

Ratatouille Stew

Since Ratatouille has been getting a lot of notoriety lately from the film and the game, I thought it may be a good time to remind folks of one of my all time favorite regional recipes. Based on the food pyramid and good for a lot of diet restrictions, such as low fat, low sodium or vegan.It is not only healthful, but a combination of super foods that is delicious. The great thing about this garden variety stew is the cook can make their own interpretations or modifications by varying the vegetables or adding diced meats. The Sicilian recipe for Caponata comes to mind with its ingredients that include, peppers, pine nuts, chopped parsley, capers and olives. It may be used as a spread or filling, served with pasta, rice or potatoes. There is no end to the versatility offered by these recipes, and easy preparation make them great choices for introducing your child to the art of cooking delicious healthy foods, an important life skill.

Ratatouille stew basics:

1 medium onion

3 cloves garlic

1 large eggplant

1 can stewed tomatoes

2 medium zucchini squash

herbs such as basil

small amount of olive oil for sauteing

salt and pepper to taste.

Saute chopped onion and garlic in olive oil for about five minutes before adding tomatoes and diced eggplant, bring to a simmer, cover and let simmer about 10-15 minutes before adding diced zucchini. Then cover and simmer another 15 minutes.

Highway2PerfectHealth Awarded Silver Citation

Marietta, Georgia July 7th, 2007

Highway2PerfectHealth, a virtual online magazine style website, is proud to announce, it is the recipient of the silver award for 2007-2008, making them eligible for the Website of the Year, later this year. The award is issued by the American Association of Webmasters.

The virtual company offers a fine line of products on their site that are designed to improve or enhance a healthier lifestyle. Dry Saunas, water filtration, exercise equipment, health supplements for people and pets, diet plans and quality cookware for preparing those healthy meals at home are among the offerings found throughout the site and in the Vitamin Health Shop.

More importantly, the site is focused on health, diet and fitness. This is represented in the company logo, which incorporates a tri-color symbol with the three bands of color representing these goals, and strives to provide the tools necessary in pursuing the goal of perfect health. Nutritional information and resources empowering the reader to make the best decisions for themselves and their families are abundant throughout the site.

Pages are chock full of articles, such as, smoking cessation, recipes based on the food pyramid, foods that lower cholesterol, teaching kids nutrition and even one devoted to the beloved family pet are only part of what awaits you when you make the Highway2PerfectHealth.com, your online healthy living destination.

Comments from some readers:

"When browsing the site I came across the baby nutrition content and found it very useful. Some of the fruits and veggies that were listed as important for my baby I never thought of feeding him. I will be trying some of them with my son now. Thank-you."

"This is a fantastic website offering you loads of tips for a much healthier lifestyle. The name "Highway to perfect health" describes exactly what this website does. The colours are very striking, and this site is not only easy but also fun to use. Top marks!"

"I am definitely, going to bookmark your site. Health issues are the main topic for my age group, not to mention everyone, and the presentation you offer maintains us focused and eager for more. Good work and congratulations. Enjoy the promotions."

"You will bookmark this site I promise you! It has the best compendium of health-related information presented in a fun not preachy fashion. Terrific links and very well researched. Thanks for doing this for those of us who need to make healthier choices!

Celebrate Independence Day with Ease

Fourth of July celebrations are the highlight of the summer and nobody celebrates like Americans, from picnics to potlucks, games, three legged races, music, fireworks, parades and plenty of patriotism and gratitude to those who made it possible.

As always, I like to keep things simple, so the cook can enjoy the celebration as well. So here are a couple of tips and a simple recipe for an easy "flag" dessert. It's attractive and light in case you don't have much room left for dessert.

Following our theme; how about freezing some blueberries and watermelon cubes to use in a refreshing glass of lemonade? Smoothies are a hit, easy to prepare,but look fancy with a dab of whipped topping, slice of fruit and a sprig of mint.

Here's our simple "Flag" cake, it's easy and flexible. You can use pound cake instead of sponge or whipped cream instead of whipped topping, or make a light version and a regular one. Your choice! You'll need the following:

2 pints strawberries
10 slices sponge cake
1 1/3 cups blueberries
1 small container whipped topping

Slice 1 cup strawberries and set aside. Halve the remaining. Line an 8"x12" baking dish (or other) with cake slices, top with 1 cup strawberries, 1 cup blueberries and all the cream. Use remaining berries to create your flag design.

*Kid friendly recipe

Easy Healthy Shrimp Dish

A quick and healthy dish you're sure to enjoy, features fresh orange zest and green onions.

One tbsp. olive oil

1 pound uncooked, peeled and deveined shrimp

4 green onions, sliced

1 fresh Serrano or jalapeno pepper

1 tsp. grated orange peel

1 tsp. fresh or dried thyme

2 cups diced tomatoes, drained

Directions:

In a 12" skillet or wok, saute over medium heat: olive oil, shrimp, green onions, pepper, orange peel and thyme for about one minute. Add tomatoes and bring to a boil, reduce heat and simmer on low for about 5 minutes, stirring occasionally.

You may choose to serve this over freshly cooked rice. Boil n' bags are a great choice, but the regular way is just as fast and saves money. Bring 2 cups of water, lightly salted, to a hard boil, add 1 cup of long grain rice, reduce heat to low, cover tightly and leave until all moisture is absorbed and your rice is nice and fluffy.

Serve with lots of unsweetened iced tea(sun tea) and lemon, greens with "house" vinaigrette and bread sticks!

Water, Your Metabolism and Weight Loss

Dear Readers,
I hope you will read the following article, written by Donovan Baldwin, with interest, as his subject is relevant to our theme. I invite you to enjoy this well written piece:

Anybody who reads my articles on health and weight loss knows that my number one recommendation is to get more exercise and try to eat healthy.
Most people have long known that eating healthy includes drinking enough water. Most people also understand and would probably agree that they probably don't drink enough water.
What most people don't know is that drinking enough water, staying hydrated, can be an important part of a weight loss program in several ways.

First of all, water helps with almost all the activities of the body at a cellular level including the distribution of nutrients and elimination of waste. Even if we simply accept that if we are healthier we are more likely to do things relative to weight loss, increasing our water consumption is already one step in our favor.

Another factor is that when thirsty, our bodies can send signals that are misinterpreted as hunger. Many a midnight refrigerator raider is actually in need of a glass of water when they eat what's left of the apple pie. Not only are they consuming extra calories and depriving their bodies of the water necessary for health, but they are perpetuating a condition of chronic dehydration.

In fact, it has been estimated that up to 75% of Americans are chronically dehydrated and dehydration can SLOW DOWN METABOLISM!
If you add these small items to the facts that remaining properly hydrated can improve mental acuity, lubricate joints, thus easing back and joint pain, and is believed to decrease the risk of certain cancers, you can see why drinking enough water is important.
However, how much IS enough?

Obviously, the actual amount may vary from individual to individual, and you may already be getting a fair share of the total amount you need. Also, such things as activity, climate, and altitude may effect your individual need, Here are a few guidelines:

1. Divide your body weight by two and drink that many ounces per day.
2. When you exercise, or if you live in an arid area, try to get an extra amount each day. Add a pint for dry climates, and eight ounces for each 20 minutes of exercise.
3. Coffee, tea, and sodas actually are diuretics and will contribute to dehydration. If you must drink them, drink an equal amount of water.
4. Do not try to substitute juices for water. While there is nothing basically wrong with juice, and it is in fact normally a healthy drink, it also contains calories. Water doesn't.
5. Unless you are engaged in really intense exercise, stick with water. Sports drinks also contain calories and unless you are a professional athlete or are training for a marathon you will probably not need to replace the electrolytes by means of a calorie and carbohydrate loaded drink. Water will do just fine.

As good and important as water is, as necessary to health as it is, as much as it can help with your weight loss program, it is still only a helper in that aspect. The key ingredients needed to lose weight and increase your metabolic rate will still be exercise and eating healthy.


About the Author
Donovan Baldwin is a Texas writer and a University of West Florida alumnus. He is a member of Mensa and is retired from the U. S. Army after 21 years of service. In his career, he has held many managerial and supervisory positions. However, his main pleasures have long been writing, nature, and fitness. In the last few years, he has been able to combine these pleasures by writing poetry and articles on subjects such as health, fitness, yoga, the environment, happiness, self improvement, healthy eating, and weight loss. He has a collection of articles on health, fitness, diet, and weight loss at http://nodiet4me.com/articledirectory/ .

Start Your Day With a Boost

People need a variety of vitamins and minerals to have the energy and stay healthy. Eating a variety of foods is the best way to get all the vitamins and minerals you need each day, as well as the right balance of carbohydrates, proteins, fats and calories. Fruits and vegetables have many nutrients that our bodies need to function well. They provide vitamins, minerals, fiber and water. Vitamins commonly found in fruits and vegetables are A, C and E. Also they have a high water content. Water is essential to the human body.

Juice is the expressed liquid from fruits or vegetables. As a highly concentrated source of nutrition, including vitamins, minerals, natural sugars, and healing phytochemicals, juice is an easy way to add more fruits and vegetables to any diet.But the term “juice” can be used loosely, many packaged, processed “juice drinks”or “fruit nectar” are not recommended as they are loaded with artificial ingredients and sugar. As always, we recommend making your own juices and energy boosters at home.

I am a big fan of the following vegetable boost. All you need is a cup of carrot juice mixed with a cup of tomato juice.Pour into a blender or food processor and add 2 red bell peppers seeded and cut into chunks along with 1 tbsp. of lemon juice. Puree, pour into two glasses and add a dash of black pepper to each.

Add Some Fizz to Your Summer Coolers

Summer brings so many opportunities to be outdoors poolside or a trip to the beach, traveling on your summer vacation, going to church picnics,ball games,family reunions or just a relaxing break after mowing the yard. We all can enjoy a refreshing icy cooler to quench our thirst and rehydrate our bodies. Why not try some of these quick recipes, instead of sugary sweet colas.Remember to bring plenty of fresh water for your outing or day trips also.Use plastic gallon containers, great for people, pets and autos! To put a "fizz" in your cooler, you'll need to have some sparkling water on hand or carbonated drinks such as Fresca or Club Soda. Here's a recipe for watermelon slush that I have tried, to get you started:
8 cups watermelon (peeled, seeded and cut up)
1 cup water
1/3 cup granulated sugar
1/4 cup fresh lime juice
1 liter seltzer water or club soda, chilled *Lime slices optional garnish Combine watermelon, water, sugar and lime juice in blender and puree. Pour into large pitcher and refrigerate for about 4 hours. When ready to serve, mix in the club soda and serve over crushed ice in Margarita glasses if desired. Another sparkling drink you may want to try uses:
1/2 gallon orange juice
16 oz. pineapple juice
2 liters Fresca
*Fresh mint and fresh strawberries Combine all ingredients, pour into large pitcher and chill. When ready to serve, you may prepare glasses by adding ice and several slightly crushed mint leaves, pour mixture into prepared glasses and garnish each with a strawberry. What's summer with out lemonade? Or better yet, strawberry lemonade. For this one you'll need: 3 cups strawberries quartered, 1 cup cold water and 1 Tbsp. of sugar. Process these ingredients in your blender to make a puree. Pour into a large pitcher and add 1 16 oz. can of frozen lemonade. Stir together until well blended and add 2 cups sparkling water. Chill and serve over ice. You can make your own smoothies, using your blender to "smooth" the fruit, such as mangoes,watermelons,blueberries,kiwis or a wide variety of fruits containing valuable antioxidants. Just fizz 'em up by adding a little sparkle and zest. No one would ever guess they could be good for you!

Summer Greens

Eat your greens. They're good for you! They are an excellent source of dietary fiber. Turnip greens are an excellent source of vitamins A, C and E, vitamin B6 and folate. You also get minerals like calcium, copper and manganese. They are a personal favorite of mine but you may like kale, collards, spinach, mustard or in combination. They are usually consumed more in the fall and winter but you can actually enjoy them year round, it doesn't matter. My mom used to make a wilted salad using dandelion greens. This "wilted" salad you'll need 6 cups of greens of your choice. You'll need to wash your greens carefully, then fluff and set aside. Mix 2 tbsp. honey, 2 tbsp. vinegar and 1 tbsp. Dijon mustard. Then heat 2 tbsp. vegetable oil in a skillet over medium heat, add honey mixture and 1/2 cup broken pecans,stir, remove from heat and pour over fresh cut greens. Serve with crusty whole grain bread and enjoy!

Versatile Tomato

Tomatoes are rich in lycopene, a carotenoid with potent antioxidant and cancer-fighting properties. Lycopene protects cells from oxygen damage, fights colorectal, prostate, breast, endometrial, lung, and pancreatic cancers, and reduces your risk of heart disease. Studies have found that lycopene works synergistically with other phytonutrients in tomatoes to provide these benefits. Tomatoes are also an excellent source of vitamins C, A and vitamin K.

Try the following healthy recipe as a great summer condiment that can be served at any meal. Keep some on hand for cooking also. You will need:

6 medium tomatoes diced

1 medium onion diced

1/4 cup fresh chopped cilantro

2-4 serrano or jalapeno peppers, minced

pinch of garlic powder, pinch of salt

Combine all ingredients and let stand, cover and refrigerate leftovers.

*optional additions- diced cucumber, squeeze of lime.

Nutrition and Sport Drinks

Summer is almost here and with the advent of the traditional kick-off to the season,Memorial Day week-end almost here, I thought it may be a good time to talk about the importance of re hydration. Americans spend a lot of time outdoors participating in various activities. From the little leaguer to the major pro-athlete, and all construction workers in between, summer brings a heightened awareness of the need to replenish fluids and salts, lost during physical exertion.

The most high profile of the sport drinks, Gatorade brand, is consumed at every major league sporting event and has become a staple for sports enthusiasts everywhere. The main functions of the sport drink according to a study conducted at Vanderbilt University are to encourage the following:
1. rapid fluid absorption
2.rapid re hydration
3.transmission of energy to working muscles
4.drinking more fluids


This is achieved, by using a mixture of water, sugar(carbohydrates) salt(electrolytes) and a variety of flavorings. This precisely measured mixture is designed to help us avoid problems related to extreme physical exertion from working and playing hard like, the loss of fluids and salts, overheating, and depleting energy.


The following is from a Gatorade brand label:

serving size: 8fl oz; calories 50; total fat 0g; sodium 110mg; potassium 20mg; total carb 14g; sugars 14g; protein 0g;

The ingredient labels vary according to flavor, but the main ingredients are sodium, sucrose, glucose fructose and water. For long distance running,biking and other activities that require an extended period of physical endurance, the sport drinks were shown to provided a better benefit than plain water, due to being fortified,plus having great taste and potability.In addition, these popular drinks were not shown to cause any gastro-intestinal problems.


Make sure to have plenty of fluids for your next outing, including fresh water and your favorite sport drink. If you're on a budget like most, you may want to try the following mixture. You will need to measure your ingredients precisely.*Do not use a salt substitute without first consulting your physician. Do not serve to children under the age of twelve.You will need:


1 quart water
1/2 teaspoon baking soda
1/2 teaspoon table salt or *salt substitute
3-4 tablespoons sugar

Are you a Saltaholic?

There is so much focus on a healthy diet these days.I guess you could call it a revolution! Or you could call it a marketing bonanza! Eat well, live longer and spend more money!

But seriously folks,who cares more about the quality of your life,and that of your loved ones than you?Ads promote anti-aging and longevity, but that's not an end unto itself. Without the ability to enjoy life and reasonably good health,then what's the point? Here's something you can start slowing down on, without spending a dime or being forced into it by doctor's orders.

There are many areas of diet on which to focus and sometimes a person is so overwhelmed by the sheer amount and availability of information, shocking statistics about how fat we are, how fat our kids our,college kids, and so on.On the face of it, the statistics are alarming.The fear factor is a call to action because something has to be done to stem the tide! Most of the time the news stories and commercials are aimed directly at women, other times indirectly,due to the fact that women are usually responsible for purchasing food for themselves and their families in addition to preparation, and will take the initiative to make dietary changes.

Let's start with common table salt. We need salt. Now the amount we need and the amount consumed are usually miles apart! Our palates have been conditioned for salty foods,even sweets have salt in them.Salt has many uses,one of them is as a preservative. The more processed food you eat, the higher your salt intake.This information allows you to make dietary changes gradually. In other words, don't slam on the brakes.Take control by cooking and baking at home,cutting down on salt and conditioning your palate. When you stop consuming large amounts of processed and salty food, you become more sensitive to the presence of salt in foods.
Once you regain control of your palate, too much salt won't taste good any more!You won't crave potato chips,salty nuts, etc.Those things that make you thirsty and make you blow up like a balloon from the edema.

Don't make a big pronouncement about your diet changes.Just simply systematically make the switch, just do it! Once you get the salt thing down, then tackle another area that needs to be addressed.Rome wasn't built in a day.

Food as Reward

One of the things most of us associate with dieting is the elimination of desserts. If during the course of your diet, you have to attend a wedding or a banquet and you overindulge in rich food, what next? Do you totally abandon your good eating habits because you "fell off the wagon", you feel you failed and now you need comfort food?

Or do you go straight back to your healthy eating plan as though nothing had happened? How you answer that question may be the difference, in some cases, whether or not you have a persistent lifelong problem with weight.

A lot of people associate desserts,with rewards for good behavior, such as, good grades.In some cases, this is reinforced by doting grandparents and well meaning teachers.The association of food as a reward or punishment is not healthy. If you withhold ice cream from your child as a punishment, the child is going to feel bad about him/herself and "crave" the ice cream even more. But underlying the desire for the ice cream is a need for positive reinforcement that he/she is loved.Hence you've established a need for "comfort" food. You really have to be careful about what messages you're giving a child, about food.

You should be able to maintain your weight by eating whatever you want, eating more often,eating smaller portions and keeping moderately active. Being consistent in your eating and exercise habit allows your body to run efficiently and adapt to occasional lapses without much problem except maybe an upset stomach to remind you to get back to your routine.

Increase Activity

Healthier eating combined with increased exercise and outdoor activity will go a long way toward a good sound sleep for children and adults.

Suggestions for adults from the President's Council on Physical Fitness
to increase your activity:

Use a push mower to mow the lawn

Go for a walk in a nearby park

Take the stairs instead of an elevator

Bike to work, to run errands, or visit friends

Clean out the garage or the attic

Walk with a friend over the lunch hour

Volunteer to become a coach or referee

Sign up for an group exercise class

Every day is Mother's Day

Today marks another official Mother's day in the U.S. But all around the globe Mother's are honored on different dates,representing every calendar month.I really enjoyed reading and researching this subject and wanted to share a few highlights.For all those who are fortunate enough to have their moms with them and for those that only have cherished memories, remember, a mother's love is forever and mother's day should be celebrated every day.


The roots of the modern celebration, like so many other traditions,had a different focus. In 1870 Julia Ward Howe wrote a mother's day proclamation calling for peace and disarmament, but failed to receive formal recognition of a mother's day for peace.Howe's inspiration came from a young West Virginia homemaker who organized groups of women in 1858 and throughout the Civil War(oxymoron) to improve sanitary conditions and mend broken relationships caused by the war.The crusade to found mother's day was finally accomplished 50 years later by the woman's daughter and the first Mother's Day celebration took place in Grafton, West Virginia, May 10, 1908. President Woodrow Wilson declared Mother's Day a national holiday in 1914 to give the nation an opportunity to fly the flag in honor of mother's whose son's had died in war. But 9 years later commercialization had taken over and to date is the most commercially successful holiday in the U.S.

Eating Matters

The following list has been compiled over at Amazon's Unspun Lists. This particular list, represents the top listings voted on for "The cheapest foods that fill you up."People can start a list topic or add to an existing one, nothing scientific just fun. I thought this list was interesting and in stark contrast,for the most part, to the foods that are recommended for us to maintain health.However, there are times that budget constraints force us to find "the cheapest foods that fill us up" We all have to eat! Just try to incorporate as many raw foods such as fruits and vegetables as possible.Remember, the less processes the food has to go through,the more the nutritional benefit Most of us know the importance, but are forced to live on a budget or fixed income.I grew up always having fresh tomatoes and even in an apartment,grew them in containers. I've worked in apartment communities for years and always thought it would be great if the owners would allow community gardens, but of course that wasn't feasible because the tomatoes would be thrown by the unattended children.Sad, how times have changed.You know I'm ancient, because I can remember passing many gardens on my way to school and I shudder to think what would have happened if I had thrown tomatoes(food)but then I was only nine, and the dadgum adults would stick together, talk to each other! and inform on us for misbehaving! Home grown kids were something they ALL took pride in and felt a responsibility toward, just by virtue of being an adult. Adults were in charge and kids knew it!Okay, sorry. That was O.T. I still wish we could all have our own garden.We'd save a lot of money! Aye, there's the rub!
Tips from the pyramid guide:
Make half your grains whole
Vary your veggies
Focus on fruit
Get your calcium rich foods
Go lean with protein
You can go to mypyramid.gov for more health tips and sample menus based on the new pyramid.
Foods people can afford to eat on a regular basis. actually not a bad list,Ramen flavorings are heavy on salt, but you can leave that out. Pizza can be made with healthful ingredients, bread could be cracked wheat.None are inherently bad, and you can control amounts, additives,etc.

1.Rice

2.Pasta

3. Mr. Noodle (Ramen)

4. Macaroni & cheese

5. Potatoes

6. Bread

7. Hamburger.

8. Pizza

9. Ramen

10. Beans

11. Spaghetti