HEALTHY LIVING

De-stressor
Every day is a new day. If tough times send you reeling for the refrigerator, find other ways to deal with your problems. Try to cope with negative emotions in positive ways. Write in your journal, read, take a warm, relaxing bath, call a friend, walk the dog, play with the cat… whatever de-stressor works for you! The trick is to not “feed” into negativity.

Water Works
Nothing creates a healthy body like water, lots and lots of water.
Start out with eight (8-ounce) bottles or four (16-ounce) bottles to carry around with you all day. Freeze half of them the night before and they will stay cool all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately.

Good Thoughts
You are what you think you are so think good thoughts! By focusing on your positive characteristics, you’ll build the strength to keep making changes for the better and boost your self-esteem. Remember, your perception becomes your reality; put in a good word with yourself! Avoid being too hard on yourself. You’re only human.

Juicing fruits and veggies
Juicing fruits and veggies is healthy, but not necessarily healthier than eating the whole food. Juicing offers vitamins and minerals, but don’t leave the pulp behind. The pulp is full of fiber. Enjoy juice, but go for the whole piece.

Eat in Moderation
Every day take one small step towards eating healthier foods in reasonable portions. Get thin quick diets are not healthy. Healthy eating involves every day choices. So choose one meal at a time, one day at a time

Energy
Do you lose energy by the middle of the afternoon each day? Your blood sugar levels drop about 4 hours after lunch, hence the lack of energy. Skip the candy bar or coffee. Instead, have a healthy snack containing protein, carbohydrate and fat. Try yogurt topped with your favorite crunchy cereal, crackers topped with low-fat cheese or a slice of whole grain bread with peanut butter.

Foods off-limits
Moms-to-be need to keep certain foods off-limits. Alcohol, caffeine and artificial sweeteners top the list; take a timeout until after your pregnancy. Ditto for soft cheeses (feta, goat, brie, camembert, blue-veined cheeses such as Roquefort, and all cheeses with unpasteurized milk or milk products; raw, rare or smoked fish, poultry or meat (sushi, tartar, carpaccio, smoked salmon); deli meats and cold cuts; and fish with high mercury levels.

Calories
If you visit the candy machine, sticking with gum may help you control calories. At 5-10 calories a sugar-free stick, it's a good alternative to hard candy, which is loaded with sugar and can contain up to 50 calories per little piece. And how many of us ever stop at one? One more bonus: Getting your jaw moving to chew burns about 12 extra calories per hour!

Mesclun
Mesclun, a mix of baby greens, gives the health-conscious yet harried salad eater a welcome break. Mesclun, also called gourmet salad mix, usually contains oak leaf lettuce, radicchio, mache, arugula and a smattering of fresh herbs. Even if the mix varies somewhat, it's certain to include an antioxidant-rich blend. Choose mesclun with crisp, dry leaves and no signs of wilting. Store in a plastic bag in the refrigerator for 2 or 3 days. Wash and spin dry just before serving.

Chocolate treat
Choose the right chocolate treat, and you can have the entire flavor you savor with next-to-no fat. Three tablespoons of cocoa powder (the equivalent of 1 oz. of chocolate in flavor intensity) has only 1.5 grams of fat. By comparison, a 1-oz. square of premium unsweetened chocolate has 16 grams of fat. In addition, cocoa's main fat, stearic acid, may be heart-healthy. Our bodies convert it to a monounsaturated fat. Limit any chocolate that adds "hydrogenated oils," which add cholesterol-raising fats to the mix.

Go For Variety
Enjoy a full compliment of vitamins, minerals, fiber and antioxidants by eating a wide variety of foods, especially fresh foods. Mother Nature put different amounts and different nutrients in fruits, vegetables, grains and legumes. Some contain more vitamin C or vitamin B. Try a new fruit or vegetable every week to obtain the best nutrition possible

Exercise is good for your body, but did you know that exercise is also good for your mind?
Research has shown that regular exercise delivers a mental and emotional boost. It improves your mood, bolsters your self-esteem and gives you the confidence to handle whatever comes your way. Other studies have also shown that even short spurts of moderate exercise can improve your outlook on life and make you less anxious. Whether you take a brisk ten-minute walk, do a few jumping jacks, or bicycle around the block, you will feel the benefit both physically and emotionally!

Cranberries
Cranberries are recognized as a good source of vitamin C. But recent researches have shown that cranberries also have other health benefits.
Studies have shown that drinking Cranberry Juice has helped men and women suffering from Urinary Tract Infections. Cranberries are rich in querticin, which has anti-inflammatory properties in the body. They also contain chemicals, which inhibit the activity of E-coli - the bacteria most often responsible for cystitis, by stopping the bacteria sticking to surfaces in the body.

High Blood Pressure
When you boil vegetables, it leaches out the potassium that is essential in blood pressure control. Steam, bake, roast or microwave instead. A boiled potato, for example, loses up to half its potassium, as do most other vegetables. This is particularly true when you use large amounts of water that just gets poured down the drain.

Foods That Cause Sleepiness
A meal rich in carbohydrates and low in fiber and fat can exhaust you. This is caused by a blood-sugar imbalance, but it can be corrected fairly easily. If you eat bread-based foods for breakfast, like bagels and toast, try switching from floury white breads to richer multi-grain or whole wheat breads. A small amount of fat (like butter or cream cheese) helps to offset the blood sugar rise that's triggered by high-carbohydrate foods.

Citrus alert
If you're taking certain medications, your doctor will want to know if you're a grapefruit juice drinker. There's a chemical in grapefruit and grapefruit juice that inhibits the enzyme needed to break down many drugs, including antihistamines, calcium-channel blockers (used to treat high blood pressure), immunosuppressants, sedatives and protease inhibitors. As a result, blood levels of these drugs may stay high, with serious side effects.

Multivitamins and Men
Most multivitamin formulas have too much iron for men. That's why "senior" formulas, which have little or no iron, are much more appropriate for adult men of any age. Look for a brand with 8mg or less. Men who eat an iron-fortified breakfast cereal will have already covered their daily iron needs. Getting substantially more iron than you need raises risks for a variety of conditions.

Healthy meal
Going to a salad bar doesn't guarantee a healthy meal. For the most nutritious plate, choose dry vegetables, not soaked in sauces and oils.. To assemble a healthy salad bar lunch, start by filling your plate with darkly colored lettuces, then pile on bell peppers, tomatoes, beans and any other "dry" veggies of as many colors as you can. For protein, add dry tuna, chicken breast, turkey or tofu. If you wish, add a sprinkling of cheese. Remember, add-ons like cheese, dressing and oil have lots of hidden calories and fat, so use them sparingly for the most nutritious meal.

Tofu
Tofu has timeless health benefits, and is one of the most nutritious sources of protein there is. Try it as a low-fat stand-in in dishes that normally call for meat. Tofu comes in a range of densities: silken, soft, firm and extra firm. Firm or extra-firm tofu holds its shape when sliced; use it for stir-fries, stews and braises. Soft and silken tofu is creamier. When pureed, tofu adds richness to dips and dressings like hummus.

Food and Cholesterol
Cholesterol in your food is not the biggest reason for raising your blood cholesterol level. Saturated fat (red meat and whole dairy) and trans fats (fast foods and processed foods) are the primary dietary contributors to high cholesterol. Egg yolks, for example, may have lots of cholesterol, but are considered unlikely to raise your cholesterol level if eaten in moderation as part of a diet low in saturated fat. High-fiber foods, such as oats and beans, help diminish "bad" cholesterol levels, as will regular moderate physical activity.

Buying Salad Dressing
No matter what flavor you choose, check the label and choose dressings that have no more than 3g of total fat, 2g of saturated fat and 300mg of sodium. Try to keep your portion to about 2 tbsp. If you are watching calories, skip the salad dressing and top your salad with flavored vinegars like balsamic or raspberry, but hold the oil.

Coffee and Pregnancy
Moms-to-be should take a break from coffee. Caffeine crosses the placenta and large amounts may lead to low birth-weight infants. But women worried about osteoporosis have less to fear: While a 1994 study suggested coffee decreases women's bone density, later research found that only occurs in women who substitute coffee for calcium-rich milk.

Fish - A Healthy Choice
When trying to decide on the freshest fish, a few simple rules will help end the debate. First, let your nose by your guide. Fresh fish should smell like seawater, not "fishy." Fillets should look moist, not slimy or dried out. Fish has a reputation as "brain food," and while eating it hasn't been shown to actually increase your IQ, it's certainly smart to eat fish often. Fish is a protein with little artery-clogging saturated fat.

Worring about calories and fat?
Got a pizza craving but you're worried about calories and fat? To watch your weight and enjoy the taste and texture of melted mozzarella, order a no-cheese slice topped with vegetables to go, then sprinkle a little cheese at home and reheat. If you can, skip the mozzarella altogether; your healthiest choice is a thin-crust slice topped simply with tomato sauce, your favorite vegetables and parmesan cheese.

Five reasons to eat lentils!
1) Lentils, a fine source of plant protein, don't take hours to cook, unlike other dried beans.
2) They are rich in soluble fiber, which helps control blood cholesterol.
3) They provide some calcium, iron and other trace minerals.
4) They are one of the best sources for folic acid, a B vitamin critical for preventing neural tube defects.
5) They may protect against some types of cancers and lower heart disease risk.

Buttermilk
Regardless of the name, buttermilk is a great secret for low-fat cooks to keep up their sleeves. Buttermilk is either skim or low-fat, and fermented with beneficial bacteria that leaves its characteristic tang.
Its acidity helps keep baked goods tender without adding fat, and its creamy texture makes a good base for salad dressings. It's a delicious addition to mashed potatoes and makes a thick, tangy, low-fat soup base.

The truth about pretzels
Pretzels are fat- and cholesterol-free, which makes them OK as a snack option, but don't tell yourself it's health food; pretzels still deliver empty calories that add up fast if you eat too many. Don't be lulled into thinking that fat-free foods give you a free pass to eat with no limit! Yes, pretzels are a better choice than fried, greasy potato chips but are also calorie-dense food if portions are too big, you'll be piling on calories that translate into added pounds.

Whole Grains With a few substitutions in your diet, you can boost fiber and eat healthier. Research shows that people who eat regular servings of whole grains such as whole wheat, bran and brown rice have a significantly reduced risk of developing Type 2 diabetes.
Try buckwheat pancakes at breakfast instead of regular; use at least half whole-wheat flour in any recipe that calls for flour.

Be doubtful of "super juices"
"Enhanced" drinks may have less than meets the eye. The amount of ginseng in your water, ginkgo in your iced tea or echinacea in your juice is far below the recommended levels claimed to affect energy, memory, immunity or anything else. The problem for drinkmakers is that often, adding enough would affect taste.

Meat Substitute!
When making tomato sauce, substitute mushrooms or eggplant for meat. Either will add a depth of flavor and a chewy texture that is just as enjoyable as meat, without the fat or calories. Also, switch from ground beef or sausage to soy-based sausage meat which doesn't have the saturated fat or cholesterol of red meat.

Go nuts!
Eat the right number of nuts per week, and you may cut your risk of a fatal heart attack in half! That's what studies have shown for people who eat nuts five times or more per week. Many nuts, especially walnuts, are a good source of fatty acids that work in the body to lower heart disease risk. Eating nuts can help lower blood cholesterol, and reduce the risk of sudden severe heart attacks. But when eating nuts, it's important not to go overboard, because they're loaded with calories; instead of snacking on nuts by the handful, use them as an accent in a salad, in baked goods or pilafs.

Apple Juice
Apple juice it's better than soda but it still shortchanges you and your kids. Whole apples have lots of fiber that's missing from juice, which is mostly water and sugar. An apple has just 80 calories, making it a great choice to satisfy hunger between meals.

The truth about pretzels
Pretzels are fat- and cholesterol-free, which makes them OK as a snack option, but don't tell yourself it's health food; pretzels still deliver empty calories that add up fast if you eat too many. Don't be lulled into thinking that fat-free foods give you a free pass to eat with no limit! Yes, pretzels are a better choice than fried, greasy potato chips but are also calorie-dense food if portions are too big, you'll be piling on calories that translate into added pounds.

Tea – A Healthy Drink
Researches have said that drinking tea may prime the immune system to fight infections and even cancer. Tea contains particular chemicals which are also present in some bacteria, tumor cells, parasites and fungi. Because these are present in tea, the body is exposed to them so it can build up a defense against them if it comes up against them as part of a disease. The chemicals are called alkylamine antigens. There is a huge body of scientific evidence showing that tea can make a significant contribution to a healthy lifestyle and in particular, in the areas of cardiovascular health and dental hygiene.

Go for apples!
“An apple a day keeps the doctor away” too bad most of the people only eat about one per week. Apples are packed with fiber: One medium apple (including skin) provides one-fifth (5g) of the average daily needs. Most of an apple's dietary fiber is pectin, a soluble fiber that helps reduce cholesterol. Apples also promote a healthy heart. Apple skin is rich in antioxidant phytochemicals called flavonoids, which may slice the risk of coronary disease.

Don’t cook veggies in water
Cooking vegetables in water significantly lowers the nutrient content because vitamins leech out. You wind up just pouring very nutritious cooking water down the drain. Steaming is your best option for cooking vegetables. The water makes no contact with the food and nutrient loss is minimized. Other option: Try it raw. Eating food in its most natural state keeps the nutrient content high.

Healing Peppers
Peppers rank surprisingly high on the list of healing foods. For instance, hot chile peppers contain capsaicin, a compound that acts as an anticoagulant and may help prevent heart attacks and strokes caused by blood clots. A half-cup of chopped red bell peppers provides 141mg of vitamin C and 4,250 IU of vitamin A, more than an adult's daily needs for both. And whether they're mellow and sweet or fiery hot, all peppers are all good sources of potentially cancer-fighting antioxidants, especially vitamin C.

Soup is on!
Broth-based soups are a great way to fill up with few calories. Research shows that when you start a meal with a broth-based soup, especially one swimming with vegetables, you'll likely consume about 100 fewer calories at that meal. Better yet, the studies show you're unlikely to make up those calories at your next meal, either. Tomato soups are particularly healthy as they have lycopene, which is thought to be a very powerful disease fighter. But steer clear of cream-based soups, they are packed with saturated fat and have lots of calories.

Asparagus!
This true dieter's delight is plentiful and inexpensive in spring. Asparagus is a great source of folic acid, and a good source of vitamins A and C. When buying asparagus, choose firm, bright green spears with tight tips. Wrap in plastic and store for up to 4 days in the refrigerator. If stems are thick, peel the outermost layer with a vegetable peeler. Steam or boil until just tender, about 3 minutes. Resist butter sauces or oil-rich vinaigrettes, which ruin the nutritional profile.

Salty Tales
The more salt you eat, the more your taste buds get used to the taste - meaning you shake more on your food each day to get the same flavor. If this sounds like you, ditch the salt shaker and high-sodium soups for 1 or 2 weeks to let your palette readjust. You will then find that a little shake of table salt will be much more potent on your taste buds. Despite popular belief, table salt alone is not a major risk for raising most people's blood pressure, but it can cause water retention and bloating -- something that most of us would prefer to avoid!

Order Fish
As little as one weekly meal of fish reduces a middle-aged adult's chances of a fatal heart attack by as much as 50 percent. Salmon, bluefish, mackerel, sardines, swordfish and tuna are excellent choices. But all fish or shellfish is rich in protein and low in saturated fat. Fattier fish have more of the omega-3 fatty acids that are good for your heart; remember that even the fattiest fish has less fat than the leanest red meat!

Useful Tips
1) Keep your kitchen full of vegetables that won't spoil quickly like onions, garlic, potatoes, winter squash, and carrots.
2) At a salad bar, fill up your plate with salad greens first.
3) Next time you make pasta with vegetables, use half as much pasta and twice as many vegetables.
4) Eating out or ordering in tonight? How about a side of broccoli with that? Surveys reveal that when people eat foods prepared outside the home, they average 25% fewer fruits and vegetables, so make an effort to include vegetables in your order

Lose 15 lbs. this year.
One important change in your lunchtime routine can make all the difference. In one study, women who ate at least five restaurant/takeout meals a week took in almost 300 more calories a day than women who ate out less often, with a larger proportion of calories from fat. Over a year's time, those calories can add up to an extra 15 - 20 pounds. Try bringing lunch from home -- not only will it help you lose weight, but it'll fatten your wallet by cutting down on expenses!

Peas are in fashion!
Peas are also an excellent source of lutein, which is believed to help fight macular degeneration, the leading cause of blindness in people age 65 and older. A 2/3-cup serving contains about 5 grams of protein. Like other legumes, peas are rich in B vitamins, minerals and soluble fiber. Frozen peas are just as nutritious as fresh. Add them to pilafs, bean salads and soups.

Healthy berries!
All types of berries (strawberries, blueberries, cranberries, blackberries) are low in calories and rich in disease- fighting nutrients. For a quick health kick, add berries to yogurt, cereal, sorbet and smoothies. Worrying because you have to wait until they are in season? In the off-season, pick up unsweetened frozen berries to get the same nutrition benefits all year round!

Drink up!
By the time we are conscious of feeling thirsty, our bodies are already dehydrated. It's essential to drink adequate fluids; at least 6 cups of water every day. More fluids will make your skin and hair shine, and will help regulate your body temperature and appetite. A usual side effect of dehydration is fatigue. Many people respond by pouring coffee, when water actually would do a better job!

The World’s No.1 Fruit
Believe it or not, it's not the apple or banana. It's the mango! The intense orange flesh is not only meltingly sweet, soft, juicy and delicious, but reflects a high level of beta carotene, which our bodies convert to much-needed vitamin A. A whole mango provides about 130 calories along with all the vitamin C that most of us need daily. Don't go by color alone when choosing a ripe mango. The flesh should give a little to pressure, much like a ripe avocado. For smoothies, frozen treats and fruit salads, buy frozen mango pieces. The price is right and ripeness is guaranteed.

Change your toothbrush!
Change your toothbrush at least once a month, or right after a cold, flu or other illness. Germs can live on a damp toothbrush for days; when you're sick, a damp toothbrush may reinfect you. Use two toothbrushes alternately to give each one a chance to totally dry out.

Healthy Avocado
If you like avocados but avoid them because they're "fattening," here is some information you should know... Avocado fat isn't the artery-clogging kind. Put 2-3 thin slices on salads and sandwiches to add flavor, and give your heart a healthy dose of monounsaturated fat and vitamin E. Just remember, even "good fat" has lots of calories, so if you are watching your waistline, limit your portion to only a couple of thin avocado slices with your meal.