Health benefits of grape seed extract

Grapes have been used by European and Middle Eastern folk healers for years for their powerful medicinal properties. Scientists have found that the grape seed has the most concentrated form of health benefits from the grape. Grape seed extracts have been shown to improve immunity and prevent cancer.

Every part of the grape plant has been used to improve health. Grapevines have been made into special ointments that were used to treat skin and eye diseases. Grape leaves were used to improve healing time of painful injuries and inflammatory conditions. Unripe grapes were classically used to help the body fend off sore throats, and dried grapes (raisins) have been used to help with constipation and healthy bowel movements.

Grape seed extract has incredible antioxidant power:

Grape seed extract has an incredible antioxidant potential with its flavonoid phytonutrients. These polyphenols include resveratrol and unique oligomeric proanthocyanidin complexes (OPC's). The most potent form is in grape seed extract, as it contains 95% OPC's, which is more than any other antioxidant extract.

OPC's help the body produce glutathione, which is the master antioxidant that protects DNA and strengthens the immune system. They also increase intracellular vitamin C levels and strengthen capillaries and thus improve blood oxygen circulation throughout the body. These antioxidants also act to protect soft tissue collagen in the joints and skin from free radical damage and premature aging.

The powerful free radical scavenging effects of grape seed extract protect the skin from UV radiation damage, the blood vessel walls from inflammatory stress and the brain from low oxygen states. Due to the benefits that grape seed extract has on these systems, it has been shown to reduce the risk of skin cancer, improve blood pressure and protect against dementia.

Grape seed extract and cancer:

Many studies have shown the benefits of grape seed extract on slowing cancer growth and initiating cancer cell death. Researchers at the University of Kentucky found that the antioxidants in grape seed extract triggered the death of 76% of exposed leukemia cells by turning on a protein known as "JNK" that regulates cancer cell pathways.

Other studies have shown that grape seed extracts help the liver to detoxify from radiation induced poisons and chemotherapy. In addition, they help the liver to detoxify bad estrogenic molecules. By helping the body eliminate these toxic substances, grape seed helps reduce the growth of breast, stomach, colon, prostate and lung cancer cells.

Grape seed extract and Th2 immunity:

The two major parts of our immune system are the Th1 and Th2 systems. It is essential that these systems are both working in a balanced and coordinated manner. Many individuals have a dominance in one of the major pathways.

According to the research of Dr. Datis Kharrazian and other health experts, the components within grape seed extract tend to improve the Th2 immune system. For most individuals, this provides a great immune boost. However, some individuals have a strong Th2 dominance and anything that increases Th2 activity (which also inhibits Th1 immunity) would create a further immune imbalance and could drive further inflammatory conditions.

It is advisable for individuals with Th2 dominant conditions to do a supplement challenge where they intentionally see how their body responds to grape seed extract or another Th2 stimulating compound before they use it indiscretionarily. If it is shown through a cytokine blood test or through a supplement challenge that they have a Th2 dominance, and its works great.

Foods That Are High in B Vitamins

The B vitamins include thiamin, riboflavin, niacin, folate (also called folic acid or folacin), vitamin B6, vitamin B12, biotin and pantothenic acid. The B vitamins work collectively and individually in every cell to perform many different jobs, including helping the body release the energy it gets from carbohydrates, proteins and fats.

Some foods are especially good sources of just one B vitamin, while other foods contain several B vitamins. Luckily, B vitamins are widely distributed throughout the food supply, so if you're eating a varied, balanced diet that includes foods from all food groups, you’re most likely getting as many vitamins as you need.

Thiamin

Your body relies on thiamin to regulate your appetite and support your metabolism. Some of the best sources of thiamin are pork, ham, dark green leafy vegetables, fortified whole-grain cereals and baked goods, wheat germ, enriched rice, green pea, lentils and nuts such as almonds and pecans. Women and men need 1.1 and 1.2 milligrams daily, respectively.

Riboflavin

Consume riboflavin for healthy skin. Milk and milk products such as yogurt and cheese are rich in riboflavin. Asparagus, spinach and other dark green leafy vegetables, chicken, fish, eggs and fortified cereals also supply significant amounts of riboflavin to the diet. Aim for an intake of 1.1 milligrams for women and 1.3 milligrams for men.

Niacin

Chicken, turkey, salmon and other fish including canned tuna packed in water are all excellent natural sources of niacin. Fortified cereals, legumes, peanuts, pasta and whole wheat also supply varying amounts. Niacin promotes healthy nerve function, benefits your cardiovascular system and aids in energy production. Men need 16 milligrams of niacin, while women need 14.

Folate

To remember which foods are high in folate, remember that the word folate has the same root as the word foliage. Leafy greens such as spinach and turnip greens and other fresh fruits and vegetables are all excellent sources of folate. All grain products such as breads, pastas and rice are fortified with folate. Consume 400 micrograms of folate daily. It promotes red blood cell health and nervous system function.

Vitamin B6

Some of the best sources of vitamin B6 are poultry, seafood, bananas, leafy green vegetables such as spinach, potatoes and fortified cereals. Your diet should include 1.3 milligrams of B-6 daily to support new red blood cell growth.

Vitamin B12

Animal foods are the only natural source of vitamin B12, but many products, including soy products and cereals, are fortified with B12 so it is widely available in the food supply. Other good natural sources include shellfish, such as clams, mussels and crab, fin fish and beef. You need only a small amount of B-12 -- 2.4 micrograms daily. This B-12 will boost red blood cell production and support your nervous system.

Biotin and Pantothenic Acid

Liver and egg yolks are the richest dietary sources of biotin -- a nutrient needed for a healthy metabolism -- but fortunately this B vitamin is well distributed throughout the food supply, so it is unlikely that anyone eating a balanced, varied diet will experience a deficiency. Salmon, pork and avocado are good sources; most fruits and vegetables contain a little biotin, as do cheeses and grain foods.

Yogurt and avocado are both excellent sources of pantothenic acid, a vitamin needed for enzyme function, but it is also available in a wide variety of foods such as legumes including lentils and split peas, sweet potatoes, mushrooms and broccoli. Consume 5 milligrams daily.

Vitamin C for wrinkles and skin aging

Vitamin C is one of the most widely used skin care ingredients. The variety of skin rejuvenation / anti-wrinkle products with vitamin C is staggering. Do these products work? Do their claims have any substance? The situation is a little complicated. On one hand, vitamin C does possess definite, scientifically validated merits for wrinkle reduction and skin rejuvenation. On the other hand, many vitamin C products do not work.

Potentially, vitamin C can benefit skin in two important ways. Firstly, vitamin C is essential for the synthesis of collagen, a key structural protein of the skin. Adding vitamin C to a culture of skin cells (fibroblasts) dramatically increases the synthesis of collagen. Secondly, vitamin C is an antioxidant and can help reduce skin damage caused by free radicals. So, when vitamin C is properly delivered into skin cells, there is a good chance to reduce wrinkles and improve skin texture.

There are, however, some complicating circumstances often disregarded by manufacturers. In particular, ascorbic acid, the principal natural form of vitamin C, is relatively unstable (unless it is in a dry form). In the presence of air or other oxidizing agents, it undergoes oxidation. The first step of ascorbic acid oxidation is conversion to dehydroascorbic acid (DHAA). This, in itself, might not be a problem since dehydroascorbic acid is also a natural form of vitamin C that can converted back to ascorbic acid in the body. Some even advocate using DHAA (or a mixture or ascorbic and DHAA) instead of pure ascorbic acid in skin rejuvenation formulas because DHAA is better at penetrating the skin. The merits of this approach require further research. At this point we can only say that the oxidation of a modest fraction of ascorbic acid in a skin care formula to DHAA is unlikely to make the formula ineffective.

Unfortunately, the story of ascorbic acid instability does not end with oxidation to DHAA. The problem is that DHAA is at least as unstable as ascorbic acid in water-based formulations, and so it is rapidly degraded into other breakdown products that are not forms of vitamin C. These breakdown products include organic acids that make the skin care product more acidic, so it is more likely to be irritating to the skin. Further degradation ("browning") imparts a yellow or brown color to the skin care product, which can stain clothing and bedding. In poorly prepared or poorly stored skin care products, vitamin C may already be degraded by the time you apply it to your skin. Since only highly concentrated formulations (10% or more) deliver enough ascorbic acid to the cells to be topically effective, degraded products might not be effective, and as stated above, may be more irritating to the skin and cause annoying stains on clothing.

A number of skin care companies offer highly concentrated stabilized vitamin C products, which (at least in theory) are supposed to be consistently effective. However, these products are usually quite expensive. Furthermore, even stabilized vitamin C products may be at least somewhat degraded by the time you use them. Interestingly, some manufacturers add coloring to their vitamin C products, in which case it becomes hard to spot advanced vitamin C degradation. Whatever the motives for adding color may be, we recommend avoiding vitamin C products that aren't colorless or white. When selecting a vitamin C product it is important to pick a trustworthy source and be careful about the expiration date and proper storage.

If you are willing to invest a bit of extra time, you can easily make a vitamin C gel or serum on your own. That way you ensure both freshness and potency - not to mention substantial cost savings.

Even when using an optimal formulation, not everyone will respond to vitamin C treatments. About 50% of people show noticeable benefits. The chances are improved when vitamin C is a part of a comprehensive regimen to rebuild collagen in your skin. Also, people who do not respond to conventional vitamin C products may respond to its derivatives, such as magnesium ascorbyl phosphate, ascorbyl palmitate and others. These vitamin C cousins not only boost collagen synthesis but also are more stable and less irritating.

Finally, keep in mind that taking large amounts of vitamin C (or its derivatives) orally is of little benefit for reducing wrinkles because you cannot obtain high enough concentration of vitamin C in the skin to increase collagen production.

Potential Benefits of Multivitamins

Multivitamins are dietary supplements that come in tablet, capsule or pill form and provide you with an array of essential vitamins and minerals. You can find them in most grocery stores, as well as health food stores. Taking a multivitamin every day may provide several health benefits. Before taking vitamins, consult your doctor; pre-existing medical conditions or medications you are taking can affect how your body responds to multivitamins.

Illness Recovery

When you're sick, your body isn't functioning at its peak performance and may not be able to use or get all the vitamins and minerals it needs to quickly recover, according to the National Institutes of Health's MedlinePlus. The institutes say a multivitamin taken during this time can help immediately provide your ill body with the nutrients it needs to recuperate.

Dietary Restrictions

Strict dieters--for example, those consuming 1,600 calories a day or fewer--or those following a vegan or vegetarian diet may not be able to get all the minerals and vitamins they need through food intake alone. A multivitamin can help ensure proper nutrition, according to the Mayo Clinic. For example, some vegans may have low levels of certain B-vitamins that are chiefly found in animal products but can get the vitamins through a daily multivitamin.

Prenatal Health and Lower Birth Anomalies

A pregnant woman has much higher vitamin needs than a non-pregnant woman because she's supporting the life and nutritional needs of her baby. Thus, a doctor may suggest a pregnant woman take prenatal multivitamins that provide a wide array of vitamins designed to provide the nutrients needed by the woman and the baby. Regular use of a prenatal multivitamin can help decrease the risk of numerous congenital anomalies in the baby, according to an August 2006 meta-analysis published in the "Journal of Obstetrics and Gynaecology Canada," a peer-reviewed medical journal that focuses on women's health, obstetrics and gynecology. The meta-analysis analyzed the results of 41 studies.

Improved Cognitive Functioning

As people age, their cognitive functioning may decrease. A May 2007 medical research study published in "Nutrition Journal" analyzed 910 women and men ages 65 or older. The study found that the use of a multivitamin helped reduce the risk of micronutrient deficiencies and also helped to improve cognitive functioning in some of the group's subsets, including those ages 75 and older.

Improved Energy

Multivitamins contain several vitamins, such as B-complex vitamins and vitamin C, that may help improve your body's energy. Arizona State University's wellness office suggests students take a daily multivitamin for improved energy and a better physical response to the various stress factors encountered in college life.

Why You Need More Vitamin D

A few years ago, vitamin D was nothing more than calcium's wingman, a secondary nutrient that helped the bone-building mineral make its move from the belly to the bloodstream and eventually plant itself in the skeleton. Well, no offense to C, but new research suggests that vitamin D may be one of the best vitamins of all for your body. The lab guys have uncovered up to 2,000 different genes—roughly one-sixth of the human genome—that are regulated by the nutrient. That means almost everything your body does relies on it.

"It affects cell death and proliferation, insulin production, and even the immune system," says Michael F. Holick, Ph.D., M.D., director of the vitamin D, skin, and bone research laboratory at the Boston University Medical Center.

Translation: Low vitamin D will result in your body working far below its potential. And you're probably not getting anywhere near the right amount. Here's why you'll be hearing a lot more about it and how you can score what you need to avoid a vitaimin D deficiency and make your body function at its absolute max.

Nutrition's New MVP
What's most remarkable about vitamin D is the sheer number of health issues it's been linked to. In the past few years, studies have shown that a lack of the vitamin may be the primary culprit in depression, heart disease, pregnancy problems, birth defects, skin and other cancers, and multiple sclerosis.

Even if you don't suffer from any of these conditions, getting more D may still be what the doctor ordered. "Many of my patients report a dramatic improvement in their feeling of overall well-being after they increase their vitamin D levels," Holick says. And a number of experts, including those from the Harvard School of Public Health, have urged the government to raise its recommended daily amount of vitamin D for adults from 200 IU to at least 1,000 IU, possibly more.

Why We're D-ficient
According to a report in the Archives of Internal Medicine, experts believe that up to 77 percent of Americans are vitamin D deficient (defined as having blood levels of less than 30 nanograms per milliliter).

So why do we come up so short, especially since vitamin D is one of the few vitamins our bodies can actually make? Sunlight converts a cholesterol-like substance naturally found in the skin into D. Problem is, thanks to UV rays and skin cancer, soaking up sun to make more D would do you more harm than good. For your skin to make enough, you'd need direct midday summer sunlight on a huge portion of your body for 15 minutes a day—risking serious sun damage.

Besides, it wouldn't help much, Holick says. If you live north of Atlanta, it's impossible to get enough D from sunlight between October and March, no matter how exposed you are. And it's tougher for people of color to make D—the melanin in dark skin decreases vitamin D production by up to 90 percent.

To make matters worse, D is missing from the food we eat, says Beth Kitchin, M.S., R.D., assistant professor of nutrition sciences and patient educator in the Osteoporosis Treatment and Prevention Clinic at the University of Alabama at Birmingham. Only certain kinds of fish and fortified dairy have enough D to brag about, and it would be hard to consume enough of both in one day to get 1,000-plus IU.

Easy to Swallow
There's a simple way to get your D up without baking in the sun. It's not often that nutrition experts say it's better to get a vitamin from a pill than from food, but D is an exception. "In this case, supplements are the easiest, cheapest, and safest way to make sure you're covered," says Laura Armas, M.D., assistant professor of endocrinology and a researcher in the Osteoporosis Research Center at Creighton University in Omaha, Nebraska.

Can you OD on it? It's possible, but extremely unlikely. Vitamin D is fat-soluble, which means you won't pee out the excess as you would a water-soluble vitamin like C. This used to worry experts, who thought that D could easily build up to toxic levels. But further study has found that our bodies can handle a lot more than previously understood. "You'd have to ingest 10,000 IU every day for six months before you'd even begin to approach problem levels," Holick says. It's much more likely you're not getting enough, he says. A few ways to get your D intake up to par:

• Take a daily multivitamin or a vitamin D supplement that provides at least 1,000 IU. In addition, Holick says, drink two glasses of skim milk per day.

• When buying supplements or fortified foods, make sure the label reads "D3." This is the same type the skin makes, but some companies still use D2, a plant-based form of the vitamin that the body doesn't metabolize as easily.

• Get your blood levels measured, especially if you have a family history of heart disease, cancer, or depression. If you are extremely low, your doctor might recommend higher doses of D.

Supplements Can Increase Magnesium Levels

Magnesium is the eighth most abundant element on the earth's crust, and is found in every organ in the human body. The physician Joseph Black first recognized magnesium as an element in 1755, but even before Black's time, physicians were recommending the magnesium carbonate "magnesia alba" for people with an upset stomach.

Today, researchers know magnesium plays a part in more than 300 reactions in the body. Magnesium is necessary to synthesize proteins, DNA and RNA. It plays a role in our metabolism, and cells use magnesium to transport calcium and potassium ions across the cell walls. Healthy magnesium levels are key to nerve function, muscle contraction, heartbeat, and healthy bones. Yet all of the magnesium in the average person weighs only 0.8 ounces (25 grams).

Magnesium is still used as an antacid and a laxative today. As a supplement, magnesium is touted to prevent hearing loss, kidney stones and migraine headaches. Magnesium supplements are also claimed to improve athletic performance, and treat sleep troubles including restless leg syndrome and insomnia. Low magnesium levels have been linked to osteoporosis, anxiety, irritability, depression and attention deficit hyperactivity disorder (ADHD).

Doctors sometimes recommend magnesium supplements to treat people with high blood pressure, preeclampsia, eclampsia, heart attacks, premenstrual syndrome (PMS) irregular heartbeat, or an unhealthy ratio of HDL (high-density lipoprotein) cholesterol to LDL (low-density lipoprotein) cholesterol.

Some people with certain chronic conditions — including diabetes, multiple sclerosis, fibromyalgia, and chronic fatigue syndrome — use magnesium supplements to control symptoms. Magnesium is occasionally recommended to ease altitude sickness, hay fever, Lyme disease, asthma and chronic obstructive pulmonary disease (COPD). Magnesium applied directly to the skin is said to treat skin infections and speed up wound healing. Magnesium has also been touted to ease muscle cramps, sensitivity to loud noises and kidney stones.

Many Americans do not get enough magnesium, according to the National Institutes of Health. But some groups of people, who have certain diseases or conditions are even more likely to have low magnesium levels. Heavy drinking and alcoholism can result in chronically low magnesium levels, and gastrointestinal conditions such as Crohn's disease and celiac disease can also deplete magnesium levels.

Older adults tend to have lower magnesium levels than young adults. This happens, in part, because the gut becomes less efficient at absorbing magnesium and the kidneys become less efficient at retaining magnesium with age. Type 2 diabetes can cause the kidneys to excrete too much magnesium, and in turn lead to a magnesium deficit. And some medications, such as diuretics, the heart drug digoxin and penicillamine (used for rheumatoid arthritis) can all interfere with magnesium in the body.

Do magnesium supplements work?

Supplements can increase magnesium levels, especially those in the forms of magnesium aspartate, citrate, lactate and chloride. A 2011 study in the American Journal of Clinical Nutrition showed people who take magnesium supplements typically get more than the recommended daily amount.

The recommended daily intake of magnesium ranges from 320 milligrams to 420 milligrams, depending on age or gender.

In fact, a healthy diet can easily provide enough magnesium. Whole grains, nuts, fish, meat, dark green vegetables, legumes and many fruits contain significant amounts of magnesium.

Inadequate magnesium levels are not likely to cause symptoms, but a full-blown magnesium deficiency can cause nausea, fatigue and weakness. Severe magnesium deficiency may cause numbness, tingling, muscle contractions, seizures, abnormal heart rhythm and personality changes. People with very low magnesium levels, or hypomagnesemia, may suffer from involuntary eye movements.

Magnesium deficiency can sometimes cause coronary spasm, a phenomenon in which the arteries that supply blood to the heart spasm and block blood flow. Dangerously low levels of magnesium can also result in low calcium (hypocalcemia), and low potassium (hypokalemia) — which can be fatal in extreme cases. Severely low magnesium can also result in a heart attack, respiratory arrest and death.

While magnesium supplements can certainly treat a magnesium deficiency, studies also show getting more magnesium than the bare minimum may help certain conditions. Several long-term studies have found a correlation between high magnesium levels and a lower risk of heart disease, sudden cardiac death and ischemic heart disease, according to the National Institutes of Health's Office of Dietary Supplements. Magnesium may also help prevent stroke. An analysis of seven studies including more than 200,000 people found that an extra 100 milligrams of magnesium a day reduced a person's risk of stroke by 8 percent, according to a February 2012 review in the American Journal of Clinical Nutrition.

Studies show magnesium supplements may lower blood pressure, but only by a little bit. One analysis of more than 22 studies on magnesium and blood pressure found that magnesium supplements reduced blood pressure by 2 to 4 mmHg, according to an April 2012 paper published in the European Journal of Clinical Nutrition. However, high blood pressure can fall within a range of 20 mmHg: from 140/90 mmHg to 160/100 mmHg. In the study, people's drop in blood pressure was greater when they increased their magnesium by eating more fruits and vegetables, or taking more than 370 milligrams of magnesium a day. Recommended daily intake of magnesium range from 320 milligrams to 420 milligrams, depending on age or gender. But because a diet with more fruits and vegetable will also increase levels of other nutrients, it is difficult to measure the independent effect magnesium has on blood pressure.

There is also a relationship between low magnesium levels and type 2 diabetes, studies have found, but exactly how the two are linked is still unclear. Low magnesium levels may worsen insulin resistance, which leads to uncontrolled blood sugar. But insulin resistance may also lead to low magnesium. Both situations may also be true where diabetes leads to low magnesium, and in turn low magnesium worsens diabetes, according to the NIH. A small number of studies show getting more magnesium may increase bone mineral density in elderly women, but more research is needed to clarify magnesium's potential in preventing or treating osteoporosis.

Guidelines from the American Headache Society and the American Academy of Neurology say magnesium is "probably effective" for migraine prevention. (However the guidelines recommend the nutritional supplement butterbur over magnesium to prevent migraines.)

The National Library of Medicine and the NIH determined that magnesium may help people with chronic fatigue syndrome and pain from fibromyalgia. Scientific evidence also indicates that magnesium may help PMS, high cholesterol, kidney stones, hearing loss, asthma attacks and chronic obstructive pulmonary disease (COPD). There are not enough studies to determine whether magnesium supplements could help anxiety, ADHD, hay fever, Lyme disease or multiple sclerosis, according to the NIH. Studies are less promising on magnesium's ability to boost athletic performance.

Are magnesium supplements safe?

Magnesium is one of the seven major minerals that the body needs in relatively large amounts (Calcium, potassium, sodium, chloride, potassium and phosphorus are the others). But too much of one major mineral can lead to a deficiency in another, and excessive magnesium can in turn cause a deficiency in calcium. Few people overdose on minerals from food. However, it is possible to get too much magnesium from supplements or laxatives.

People with kidney problems are more likely to experience an overdose of magnesium. Symptoms of toxic magnesium levels can range from upset stomach and diarrhea, to more serious symptoms of vomiting, confusion, slowed heart rate and dangerously low blood pressure. Severe magnesium overdoses can lead to problems breathing, coma, irregular heartbeat and even death.

Magnesium supplements can interact with several drugs. Taking magnesium too close to a dose of some antibiotics, including ciprofloxacin and moxifloxacin, may interfere with how the body absorbs the medicine. Similarly, magnesium can interfere with some osteoporosis drugs if the doses are taken too close together. Magnesium can also interfere with some thyroid medications. Magnesium supplement can also used to reduce joint pain.

10 Ways to Relieve and Prevent Joint Pain

Your joints endure an incredible amount of stress. They connect your bones, support your weight and above all, allow you to move. Though your joints are designed to cope with all of the stress you place on them, sometimes they suffer from wear and tear, and the resulting joint pain, otherwise known as arthralgia, can be extremely uncomfortable.

Joint pain (such as in your knees and hips) can be caused by a number of different factors, which range from wounds, trauma, disease, strains and sprains, bursitis, tendonitis or even osteoporosis. Arthritis can also cause joint pain, but it is important to remember that joint pain often differs from person to person. There are, however, a number of things you can do to temporarily alleviate the pain, as well as prevent it. Here are 10 ways to alleviate and prevent arthralgia, according to MedlinePlus:

1. Ice therapy (cryotherapy)

Cold temperatures reduce blood flow, and therefore reduce tissue swelling. The first time you experience pain, apply an ice pack on the affected area every hour for the majority of the day for a duration of 15 minutes. The next day, apply the ice only four or five times, still for 15 minutes. This process is vital for joint pain relief. Remember, to avoid ice burns, do not place the ice directly on the skin, and instead wrap it in a towel or washcloth.

2. Hydrotherapy

Warm water will ease pressure on joints and muscles, so a nice warmth bath can do wonders for alleviating joint pain in your knees and hips. Immerse the affected area in the water and massage it in order to stimulate blood flow.

3. Massage

A massage is an excellent means by which to relieve joint pain in your knees and hips. Either have it done professionally, or do it at home. If you are doing it on your own, try massaging the affected area with a topical menthol rub to help ease the pain. In addition, remember when massaging your body, the direction of your strokes should always be toward the heart.

4. Medications

Certain medicines, such as ibuprofen, are great for joint pain relief. Non-steroidal anti-inflammatory drugs will aid in relieving joint swelling and stiffness, and prescribed muscle relaxants can help in reducing muscle spasms.

5. Natural mixtures
Natural herbal mixtures, such as herbal teas, are an excellent means by which to alleviate as well as prevent knee, hip and other joint pains.

6. Exercise

When selecting an exercise, choose one that allows you to move within the limits of your pain and does not cause further pain to the joints (such as your knees). That said, sometimes joint pain can be relived by minor exercise and stretching. However, and this is rather key, exercise can increase the strength and flexibility of your joints, thus preventing potential joint pain.

7. Physical therapy

A physical therapist specializes in human movement, and would be able to aid you greatly with relieving your joint pain.

8. Alternative medical treatments

Alternative medical practices such as acupuncture and Bikram yoga can not only enhance the range of movement of your joints, but also help alleviate pain and prevent it.

9. Immobilize the area

If the pain is too great, attempt to immobilize the area with a splint or brace. This should not be done in all cases, but only if the pain of movement is too great to bear.

10. Rest

One of the best ways of alleviating joint pain is to get plenty of rest and relaxation. This will restore energy, as well as allow the body to repair itself naturally. Furthermore, resting in between periods of exercise will allow your body to cope with the demands being made on it, thus preventing potential joint pain.

If you are suffering from joint pain, it is absolutely vital that you schedule an appointment with your doctor as soon as possible in order to properly assess and alleviate your joint pain.

Five ways to actually relax over the holidays

Are you frightened to even look at your calendar this holiday season? Between the jam-packed concerts, the swishy cocktail parties, the harried shopping trips and the stressful visits with family, its downright overwhelming.

If you could use some new rituals, read on. These five expert tips will ease your stress this holiday season and even — dare we say it — even help you relax!

1. Think your time through
“It’s like that old saying — start with the end in mind. What do you want the holidays to look like?” asks Brian Beech, a Newmarket-based clinical social worker. “If you imagine yourself in January, what would you like to be able to look back on that period and remember?” Thinking December through can help bring some clarity to what priorities you have, and what are more negotiable tasks. “Obviously some of those tasks have to get negotiated to some degree with family and whatnot, but I think thinking it through before going into it is so important.”

2. Do a reality check
Have realistic expectations for yourself and others, suggests Louise Veres an Oakville-based life coach. She encourages people to ask themselves, “What can you really manage? How much do you really want to do? And what’s possible, rather than trying to squeeze everything in,” before committing to too many things. “Take a look at your work schedules and what’s going on with family and go from there,” she advises.

3. Take care of yourself
When planning out the month, build in some of your favourite downtime activities — hitting that spin class you love to do, or just going to the movies with a good friend. “Just make sure that it is important because some people really do want to have some time with their family or even just for themselves to go out and do something and make sure that’s part of the plan,” says Veres. “Block off time for that to give yourself a sense of peace and calm.”

4. Set — and stick — to a budget
Where does this fit into managing seasonal stress? “The financial stress can also hit, so it’s important for people to be realistic, says Beech. “You hear so much now about people not taking on more debt and stressing themselves out at a cost,” which is a great step to getting back into the true spirit of the holidays. He advises setting a strict budget and sticking to it no matter what, “It’s so easy to get caught up in ‘more-is-better’, but the amount you spend isn’t equivalent to how you feel.”

5. Make a game plan for stressful events
Tensing up at the thought of visiting your uptight sister-in-law? “Exercise some decision-making beforehand with your partner about things like: how long are we going to be there? Can we have a check in discreetly to see how it’s going?” suggests Beech. “If possible, step away from the party or event or just go out and take a break or breaks. It’s all about feeling like you have choices and exercising those choices.”

Try This Trend? Blood Testing to Achieve Optimal Health

It's dinnertime and all you want is a huge bowl of peppermint ice cream. But why? Is it due to PMS, blood sugar swings, food cravings, illness, or perhaps just a susceptibility to crafty advertising? That’s the tricky thing about our bodies—figuring out what is actually going on inside them takes a weird mash-up of science, voodoo, and cosmic luck. One of my greatest fantasies (ready to find out how truly geeky I am?) is to have a computer screen attached to my brain that would tell me exactly what's going on inside my organs at any given time. While so far that's not a scientific reality, I did get one step closer to living my dream when I got to try out a new service called Inside Tracker that analyzes your bloodwork and then recommends an optimal nutrition and exercise plan tailored to you.

Professional athletes have been using these types of tests (generally based on blood tests and questionnaires) for a long time, but they've recently gained popularity among regular health-conscious people. Some gyms, like Lifetime Fitness, even offer their own in-house version. But what do they offer that your regular doctor can't? The difference is that your doctor is mostly interested in diagnosing dysfunction in your body, and being "not sick" is not the same as being "healthy."

Inside Tracker and other types of voluntary testing aren't for diagnosing disease but rather for helping people achieve optimal health and maximize their athletic potential by showing them how to get critical measurements within "an optimized zone for your special cohort: age, gender, race, performance needs."

All you have to do is go get your blood drawn at a local lab and within a couple of days, you'll get your results, along with recommendations about how to improve your numbers. The basic test examines your folic acid, glucose, calcium, magnesium, creatine kinase, vitamin B12, vitamin D, ferritin, total cholesterol, hemoglobin, HDL, LDL, and triglycerides. You are then given recommendations on which foods and supplements to include in your diet and which to avoid. The end goal is to help you tweak your diet and exercise routine to get the most out of your performance.

Do these tests work? At the very least they provide you with more information to talk to your doctor about specific health concerns you may have. My results were very interesting, and while my numbers revealed I am very healthy, there were a couple of red flags that popped up. I'm glad I know about them now before they started to cause any illness. Did it make me a better athlete? The jury's still out on that one!

What are the problems with processed foods?

Some of the many additives included in processed foods are thought to have the ability to compromise the body's structure and function and are suggested to be related to the development of skin, pulmonary and psycho-behavioral conditions. Butylated hydroxytoluene (BHT) and butylated hydroxyanisole (BHA) are currently being investigated for their potential to damage genetic material and therefore promote cancer. Sulfites have been found to aggravate asthma (hypertext) in certain children and adults. Artificial colorings have been noted to cause hypersensitivity reactions in sensitive persons promoting conditions such as ADHD (attention-deficit-hyperactivity disorder), asthma and skin conditions such as urticaria and atopic dermatitis. Therefore, avoiding foods that contain these and other chemical additives may greatly contribute to health.

Artificial Sweeteners
One of the most commonly used sweeteners is the controversial compound aspartame. Aspartame gains its controversy because animal studies have shown that it can lead to accumulation of formaldehyde after consumption, and one of the breakdown products of aspartame in the intestine is the toxic compound methanol. However, low levels of aspartame have not shown direct symptoms in humans, so it is presumed safe in food products. There is a problem with this assumption, though, because so many processed products contain aspartame, and therefore people who consume mainly processed foods may be taking in relatively high levels of aspartame. Few real data have been collected to look at the level of aspartame the average person consumes and how this level may affect health, or the long-term effects in humans.

Coloring Agents

Most processed foods are colored with synthetic or additional coloring agents. Based on the idea that we "eat with our eyes", many food manufactures choose to enhance a color, even if the initial food is not as colorful. A variety of types of coloring agents are used, including many synthetic compounds. Besides the issues of ingesting compounds that are not natural, colorings are often used to improve the color of foods that have lost color during storage or from heat. The colored compounds in natural foods are some of the most important phytonutrients, however, and this loss of color can mean a loss of nutrient value, which may be masked by the addition of synthetic compounds.
 In sensitive persons, consumption of these artificial colorings has been linked to ADHD (attention-deficit-hyperactivity disorder), asthma, and inflammatory skin conditions such as urticaria and atopic dermatitis.

Preservatives

A major concern with processed foods is the use of preservatives. The most commonly used preservatives are butylated hydroxytoluene (BHT) and sulfites.

Sulfites

Sulfites are also a common preservative. Sulfites are prohibited to be used in foods that provide the nutrient vitamin B1 because it can destroy this vitamin. Furthermore, some people are sensitive to sulfites and respond with adverse reactions. Due to the reports of adverse reactions, the FDA banned the use of sulfites on fruits and vegetables in 1986, and is still reviewing whether it should be banned from other uses. Sulfites have been found to aggravate asthma in children and adults. Between five and ten percent of chronic asthmatics are thought to be sulfite sensitive.

Pesticides

Organic foods offer a healthier alternative to conventionally grown foods, as they are not grown with any of the synthetic chemical pesticides or fertilizers that are suggested to pose great threats to our health. The Environmental Protection Agency considers a number of herbicides and fungicides to be potentially carcinogenic and therefore able to cause genetic damage leading to the development of cancer, and most pesticides are known to cause some risk to humans.Examples of pesticides include organophosphates, organochlorines, thiocarbamates. and organoarsenic compounds.

In addition to their potential to cancer, pesticides are thought to pose special health threats to children so the benefits of organic foods may be of paramount importance in safeguarding their health. Both the Natural Resources Defenses Council and the Environmental Working Group have found that millions of American children are exposed to levels of pesticides in their food that exceed limits considered to be safe. Certain pesticides are known neurotoxins, able to cause harm to the developing brain and nervous system which is why they may be particularly harmful to children. In addition, some researchers feel that children and adolescents may be especially vulnerable to the cancer-causing effects of certain pesticides since the body is more sensitive to the impact of these chemicals during periods of high growth and development.

Trans-Fats

Trans-fatty acids are an example of what can happen to essential nutrients when a food is processed. Also called hydrogenated fats, these fatty acids are found in margarine, vegetable shortenings, crackers, cookies, snack foods and numerous other processed foods. Trans-fats are produced by a chemical process in which hydrogens are added to an unsaturated fatty acid. The food industry uses this process because it converts a liquid fat to a soft solid form, like margarine, and also because it increases the shelf-life for fats. In this process, however, the fatty acid molecule shifts structures to a structure that is not found in the body; that is, the fats in the body occur in what is called a "cis" 3-dimensional structure, and trans-fatty acids are the opposite of that, and are a "trans" structure. Chemically, they are different.

Your body notices this difference. Although you may be eating fat, and think that the fat you are eating will support your body's functioning, it instead is a different structure than the one that your body needs and your body has a different response to these fats. Trans-fats have been shown to increase LDL cholesterol (the one associated with increased risk of heart disease) and decrease HDL cholesterol, the "protective" cholesterol. So clear is the promotion of high LDL cholesterol levels by trans-fats, and the resultant association with increased risk for heart disease, that the FDA has been prompted to require these trans-fats be labeled separately on foods so consumers can see when they are present. Trans-fats have also been linked to certain cancers, including breast cancer, and labeling them will allow you to see how often they are used in processed foods and allow you to avoid these foods.

Practical Tip
All of these compounds, just to look and taste as close to natural as possible. Why not buy a natural, whole food and not all these synthetics? Get the real food with the real benefits!

10 Ways to Add Healthy Fats to The Diet

One of the most common mistakes people make on a low-carb diet is not eating enough fat. If you eat low carb AND low fat, that leaves you with nothing but protein. If you eat nothing but protein, you will eventually start feeling hungry, crappy and abandon the diet.

Every population that has thrived on a low-carb diet, such as the Inuit or Masai, have eaten lots of fat. They cherished the fatty parts of the animal and the organs. To them, “lean meat” was dog food.

Here are 10 things you can do to make sure that you eat enough fat on a low-carb diet.Be aware that you do NOT have to do all of these, they are merely suggestions if you struggle to get enough fat in your diet.

1. Choose The Fattier Meats and Fishes

At the grocery store, choose the fattier cuts of meat, preferably from grass-fed/pastured animals. Stay away from the chicken breasts, the lean steaks and the pieces where the fat has been removed.
Choose fatty fish like salmon. They’re tastier, fattier and healthier.

2. Use More Fat When Cooking



If you have some remnants of “fat phobia” after decades of brainwashing by the media, now is the time to get over it. I suggest you face your fears and put oodles of fat on your food when cooking. A few tablespoons of butter or coconut oil can easily give a bland, dry meal a powerful richness, plus they go with just about anything.
Olive oil is also excellent to add some flavor and richness to a salad. For high-heat cooking, choose saturated fats.

3. Take Cod Fish Liver Oil

There are many good reasons to take a fish oil supplement, adding fat to the diet is one of them.
One tablespoon of cod fish liver oil will also give you plenty of Vitamin D3, Vitamin A and Omega-3s.

4. Eat Eggs, Nuts and Avocados



Eggs are among the healthiest foods on the planet. Very satiating, incredibly nutritious and contain an excellent ratio of amino acids. Eggs are also high in saturated fat and cholesterol, which is a good thing if you ask me. Choose pastured and/or Omega-3 enriched eggs.

Nuts are very nutritious and also high in fat. Eat a handful of nuts a few times a week and you will up your fat intake quite a bit while satisfying your body’s need for other important nutrients like magnesium and Vitamin E.

Avocados are another healthy, delicious, high-fat food. You can eat an avocado with almost anything and it is very rich in healthy monounsaturated fats.

5. Put Heavy Cream in Your Coffee

It’s delicious and tends to have an appetite reducing effect. If I start to get a little hungry and there’s a while until my next meal, a cup of coffee with some heavy cream will usually take care of it.

6. Eat Mayonnaise and Guacamole

A great way to include more fats in your low carb meal plan is to use condiments like mayonnaise and guacamole. They are nutritious, high in fat and go with almost anything.Just make your own or at least read the ingredients labels before buying.If you choose to make your own mayo, use butter and olive oil instead of any nasty vegetable oils.

7. Use Sauces Like Bearnaise

There are many sauces you can eat, for example Bearnaise that is composed mostly of butter and egg yolks. Any sauce that uses lots of butter, heavy cream or other high-fat foods is a great addition to pretty much any meal.

8. Use Fatty Cheeses



You can use full-fat cheeses to turn any bland meal into a delicious treat. I often put some cheese on my foods, but occasionally I just eat it raw as a snack.

9. Eat Some Dark Chocolate

Another high-fat food that you may be pleased to read about is dark chocolate. If you choose a brand that is organic and has a high cocoa content (70-90%) then it will be a great source of antioxidants and healthy fats. Think of it as an occasional treat, not a meal.

10. Eat Bacon

This one speaks for itself.

Controlling your weight is key to lowering stroke risk

There is a lot you can do to lower your chances of having a stroke. Even if you’ve already had a stroke or TIA (“mini-stroke”), you can take steps to prevent another.

Controlling your weight is an important way to lower stroke risk. Excess pounds strain the entire circulatory system and can lead to other health conditions, including high blood pressure, diabetes, high cholesterol, and obstructive sleep apnea. But losing as little as 5% to 10% of your starting weight can lower your blood pressure and other stroke risk factors.

Of course, you’ll need to keep the weight off for good, not just while you’re on a diet. The tips below can help you shed pounds and keep them off:

Move more. 

Exercise is one obvious way to burn off calories. But another approach is to increase your everyday activity wherever you can — walking, fidgeting, pacing while on the phone, taking stairs instead of the elevator.

Skip the sipped calories. 

Sodas, lattes, sports drinks, energy drinks, and even fruit juices are packed with unnecessary calories. Worse, your body doesn’t account for them the way it registers solid calories, so you can keep chugging them before your internal “fullness” mechanism tells you to stop. Instead, try unsweetened coffee or tea, or flavor your own sparkling water with a slice of lemon or lime, a spring of fresh mint, or a few raspberries.

Eat more whole foods. 

If you eat more unprocessed foods — such as fruits, vegetables, and whole grains — you’ll fill yourself up on meals that take a long time to digest. Plus, whole foods are full of vitamins, minerals, and fiber and tend to be lower in salt — which is better for your blood pressure, too.

Find healthier snacks. 

Snack time is many people’s downfall — but you don’t have to skip it as long as you snack wisely. Try carrot sticks as a sweet, crunchy alternative to crackers or potato chips, or air-popped popcorn (provided you skip the butter and salt and season it with your favorite spices instead). For a satisfying blend of carbs and protein, try a dollop of sunflower seed butter on apple slices.

Mini-relaxations to ease holiday stress

Deep breathing, meditation, progressive muscle relaxation, and visualization can evoke a state of rest and release. Doing them can slow your heartbeat, calm your breathing, lower your blood pressure, and help you chill out.

You can’t necessarily eliminate the seasonal stressors. But you can counter them using the mini-relaxation exercises described below, adapted from Stress Management, a Special Health Report from Harvard Medical School.

When you’ve got 1 minute

Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

Another one-minute relaxation technique is to sit comfortably and take slow, deep breaths. Each time you breathe in, say to yourself “I am.” As you breathe out, say “At peace.” Repeat this several times. Feel your entire body relax into the support of the chair.

When you’ve got 2 minutes

Count down slowly from 10 to zero. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply saying “10” to yourself. Breathe out slowly. On your next breath, say “nine,” and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.

When you’ve got 3 minutes

Sit down and take a break from whatever you’re doing. Relax your facial muscles and allow your jaw to fall open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so that there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly. Each time you breathe out, relax even more.

When you’ve got 5 minutes

Try self-massage. A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head.
Start by kneading the muscles at the back of your neck and shoulders. Make a loose fist and drum swiftly up and down the sides and back of your neck. Use your thumbs to work tiny circles around the base of your skull. Slowly massage the rest of your scalp with your fingertips. Then tap your fingers against your scalp, moving from the front to the back and then over the sides.
Massage your face. Make a series of tiny circles with your thumbs or fingertips. Pay particular attention to your temples, forehead, and jaw muscles. Use your middle fingers to massage the bridge of your nose and work outward over your eyebrows to your temples.

When you’ve got 10 minutes

Try imagining yourself away from stress. Start by sitting comfortably in a quiet room. Breathe deeply for a few minutes. Now picture yourself in a place that conjures up good memories. What do you smell — the heavy scent of roses on a hot day, crisp fall air, the wholesome smell of baking bread? What do you hear? Drink in the colors and shapes that surround you. Focus on sensory pleasures: the swoosh of a gentle wind; soft, cool grass tickling your feet; the salty smell and rhythmic beat of the ocean. Passively observe intrusive thoughts, and then gently disengage from them to return to the world you’ve created.

Too little sleep, and too much, affect memory

When it comes to memory, sleep is a Goldilocks issue: both too much and too little aren’t good. Aim for “just right,” says a new report from the Harvard-based Nurses’ Health Study.

“Our findings suggest that getting an ‘average’ amount of sleep, seven hours per day, may help maintain memory in later life and that clinical interventions based on sleep therapy should be examined for the prevention of [mental] impairment,” said study leader Elizabeth Devore, an instructor in medicine at Harvard-affiliated Brigham and Women’s Hospital in Boston, in a news release.

A group of women taking part in the Nurses’ Health Study were asked about their sleep habits in 1986 and 2000, and were interviewed about memory and thinking skills three times over a later six-year period. Devore and her colleagues observed worse performance on brain testing among women who slept five hours or fewer per night or nine hours or more, compared with those getting seven to eight hours of sleep a night. Their findings were published online in theJournal of the American Geriatrics Society.

The researchers estimated that undersleepers and oversleepers were mentally two years older than the women who got seven to eight hours of shut-eye a night.

Beyond memory

Although this study couldn’t prove that getting too little or too much sleep causes memory and thinking problems, it’s in line with other work showing the potentially harmful effects of poor sleep. Previous research has linked poor sleep with higher risks of heart disease and stroke, type 2 diabetes, and depression.

How might sleep affect memory? People who are persistently sleep deprived are more likely to have high blood pressure, diabetes, and narrowed blood vessels. Each of these can decrease blood flow inside the brain. Brain cells need a lot of oxygen and sugar, so blood flow problems could affect their ability to work properly.

Poor sleep could affect the brain in another way. Sleep-deprived mice develop more deposits of a protein called beta amyloid in the brain compared with mice allowed to sleep normally. In humans, beta amyloid deposits in the brain are linked to declines in memory and thinking and also increase the risk of dementia.

What about people who sleep too much? People who spend more than nine or 10 hours a night in bed often have poor sleep quality. So for both too little and too much sleep, the important number may be the hours of quality sleep.

Another possibility is a two-way street between sleep and memory: sleep quality may affect memory and thinking, and the brain changes that cause memory and thinking problems may disturb sleep.

Getting better sleep

Here are 12 tips for getting better sleep:

• Establish a regular bedtime and a relaxing bedtime routine—examples might include taking a warm bath or listening to soothing music.
• Use your bed only for sleeping or lovemaking. Avoid reading and watching television in bed.
• If you can’t fall asleep after 15 to 20 minutes, get out of bed and go into another room. Do something relaxing, such as reading quietly with a dim light. Don’t watch television or use a computer, since the light from their screens has an arousing effect. When you feel sleepy, get back into bed. Don’t delay your scheduled wake-up time to make up for lost sleep.
• Get plenty of exercise. Build up to 45 minutes of moderate exercise nearly every day. Get your exercise early in the day. Try some easy stretching exercises or yoga to relax your muscles and your mind at bedtime.
• Whenever possible, schedule stressful or demanding tasks early in the day and less challenging activities later. This helps you wind down at the end of your day.
• Don’t go to bed hungry, but don’t eat a big meal right before getting into bed. If you want a bedtime snack, keep it bland and light.
• Limit caffeine and consume none after 2 p.m.
• To decrease middle-of-the-night urination, don’t drink any fluids after dinner.
• Avoid alcohol after dinnertime. Although many people think of it as a sedative, it can get in the way of quality sleep.
• Be sure your bed is comfortable and your bedroom is dark and quiet. Consider a sleep mask or earplugs.
• Don’t take long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.
• Practice relaxation breathing. Use slow breaths, especially when you exhale.

The Benefits of Ordering Takeaway Food Online

Ordering a takeaway food online is one of the easiest and simplest methods for purchasers because it has a lot of advantages. Virtually everybody in today’s world is busy with daily activities and most of the older members of a family are job holders or businessmen. It becomes quite tough to cook a healthy meal at times after a day of hectic job. Therefore, we are able to currently look to order takeaway food from the net through numerous websites. It is a solution to prevailing problems of not having time to cook.

Ordering takeaway food online can decrease the amount of time spent on recipes. These days, most of the individuals attend restaurants and takeaways for consumption and a number of the explanations why ordering takeaway food online is fashionable include:

People are too busy to Cook

Man is becoming more engaged with the advancement in technology. To fend for the need of the family, every member of the family is supporting the family budget. So, everyone is occupied and busy.

People love the delicious and totally different style of dish

Food is not only meant to satisfy the stomach, it is also designed to satisfy the appetite. Online takeaway food appeals to the appetite. It is delicious and it is prepared in such a way to make it irresistible to man’s appetite

Price is worthy for the food

Preparing delicious foods at home may be costly. Many people are looking for ways to cut cost. Ordering food online saves cost and the food is worth every penny that is paid for it.

It is tough to organize sure sophisticated recipes reception

Mastering complex recipes is always a Herculean task. The only escape route to having great delicacies without being a good cook is by ordering takeaway food online. The food will be excellently prepared by outstanding cooks and chefs.

Fast food is prepared inside minutes and might help you save valuable time

The food that is ordered online can be prepared within minutes saving one a lot of time. Valuable time is spared to attend to other things that are more important.

Ordering takeaway food online is the best choice for highly engaged individuals. The recent system of ordering the food by calling restaurant is one of the best happenings in this jet age. The whole process may be completed in minutes and permits you to have your fancy food on your doorstep in a matter of minutes.

People of recent, are searching for convenience and therefore the whole system is simple, fast and most of all, each order is taken entirely like creating the order within the takeaway itself. You get what you wish, and the way you wish it, while the human errors are eliminated completely.

Many will assume ordering takeaway food online isn’t safe, well that’s not true any longer. There are many secure payment choices among that PayPal is most popular by most. You can pay securely for your order without leaving the comfort of your home. If you are using the net and haven’t yet ordered a takeaway food online, you’re undoubtedly missing a lot. Why not give it an attempt soon.

If you’re an owner of a takeaway, and don’t have an Internet ordering system however, you’re undoubtedly missing so much and leaving a lot of money on the table. Online presence gives room for flexibility and completing orders with ease. There are numerous advantages that come with this beautiful approach that comes with getting your food on time at the comfort of your home.

Ways to Be Mindful and Achieve Optimal Health

There's a movement afoot—at least among those who practice what's known as "integrative medicine"—to focus on maintaining a state of optimal health rather than simply alleviating symptoms or treating a particular disease. These docs, nurses, and other health practitioners want us to be truly mindful of how we choose to nourish ourselves with food, activity, rest, and connections with others. In other words, what are we doing to keep from getting sick in the first place? That's the question we need to ask ourselves every day, moment to moment, contends psychologist Jon Kabat-Zinn, founding director of the University of Massachusetts Medical School's Center for Mindfulness in Medicine.

Studies have shown that mindfulness, a form of meditation in which you disengage yourself from strong beliefs, thoughts, and emotions, has a positive effect on brain function, lowering the stress response and increasing feelings of relaxation and well-being. It involves being truly present, even during those simple, mundane activities like washing dishes. It can remind you of the "reality of impermanence," Kabat-Zinn writes in his bestselling book Full Catastrophe Living. "Here you are doing the dishes again. How many times have you done the dishes? How many more times will you do them in your life? What is this activity we call doing the dishes? Who is doing them? Why?"

At last week's Institute of Medicine conference on integrative health, he outlined five strategies for using mindfulness to improve one's health and achieve wellness.

1. Consider what's right with you. 

"Until you stop breathing, there's more right with you than wrong with you," says Kabat-Zinn. Every day, take a moment to thank your eyes for seeing, your liver for functioning, your feet for carrying you from place to place. Heck, thank those mitochondria within your cells for pumping out the energy you need to get you out of bed in the morning.


2. Love yourself unconditionally. 

Hate yourself for being 40 pounds overweight? Those berating thoughts you have about your imperfections can actually derail you instead of motivating you into action. (It's that old story: Starve yourself as punishment for overeating, until you can't take it anymore and give in to a binge.) Rather than setting a weight-loss goal and promising to love yourself once you get there, Kabat-Zinn says you need to make an effort to love yourself "all the way," whether you're 300 pounds or 150. If you decide to eat smaller portions or give up chips for carrot sticks, simply tell yourself, "This is just the way I'm eating now as a way to live better."

3. Live in the present moment. 

Don't think about what you ate yesterday or make promises to exercise tomorrow. "Every moment gives you the ability to learn, grow, and change," explains Kabat-Zinn. "If you can take a moment and live as if it really mattered, you can take a step back and see those impulses that may be negative to your health." What's more, you'll truly enjoy those indulgences like the creamy feel of a Godiva truffle or a 10-minute shoulder massage at an airport kiosk when your flight is delayed. You can also take pleasure in those small interactions with others: with the doorman, greeting you in your office lobby; the lady in line ahead of you at the supermarket; the goodnight hug from your child.

4. When life gets tough, don't take it personally. 

When faced with job loss, a foreclosure, or an impending divorce, it's really hard not to place the blame squarely on your own shoulders and get stuck in the "if only" mind-set. If only I had (choose one): taken a different job, bought a cheaper house, not cheated. That sort of rumination sets you up for full-blown depression. While it's important to accept responsibility for your actions, the best way to do that is by looking to the present rather than the past. What are you going to do that's different right now, at this moment, to move forward? "When the proverbial stuff hits the proverbial fan, it's really important to recognize and acknowledge the fear you're feeling," says Kabat-Zinn. "But also recognize that it's in these trying times that you will understand fully what it means to be human, to utilize all the resources you have." After all, it's those challenges faced by the World War II generation that earned it the distinction of being called the "greatest."

5. Put the "being" back in human. 

If you fill every moment with frenetic activity—work, text messaging, household chores, computer games—you never give yourself a chance to simply be. Too many of us are human stuff, the sum of our actions, instead of human beings, points out Kabat-Zinn. As corny as it sounds, just sitting for a moment to contemplate the clouds, the smell of freshly brewed coffee, the pattern of stalled cars winding around the freeway, is what separates us from the nut-gathering squirrels. And science shows it's a great stress reliever, to boot.

How to Read Nutrition Labels for Low-Glycemic Shopping

Even though you can't find a food's glycemic index or load on its packaging, the ever-present nutrition facts label is a valuable tool for finding the best low-glycemic choices, as well as the best foods for weight loss. Knowing what to look for on the label can make life easier for you as you navigate the grocery store aisles.

Examining the nutrition facts label
Following a low-glycemic diet for weight loss means you must look at the whole picture of the foods you eat. Determining that a particular food is low-glycemic is only half of the equation. You also need to make sure that food is both healthy and low in calories. The nutrition facts label gives you all the info you need to know to make an informed choice.

Following are the basics on what a standard nutrition facts label in the United States covers:

Portion size: How many portions are in the package. Portion size is one of the most important things to look at first because it means the rest of the information you find on the label is based on that specific portion size. So if the package says there are two servings and the calorie level is 100, then you'll end up with 200 calories if you eat the whole package.

Calories: The amount of energy in one serving. Shoot for lower calorie levels when choosing your foods and be willing to compare different products to find the perfect one. If you're looking at entire entrees, follow these guidelines:

• Women should consume 400 to 500 calories per meal
• Men should consume 500 to 700 calories per meal.

If your entree is less than the top number in the recommended calorie range, that's okay.

Total fat: One of the three sources of calories for the body. Consuming a moderate amount of fats is important for your overall health. A gram of fat has more calories than a gram of carbohydrate or protein, causing your calorie level to add up quickly whenever you consume fats. Try to get no more than 30 percent of your calories from fat per day.

An easy way to determine the amount of fat you're consuming without breaking out the calculator is to look for 3 grams of fat per 100 calories.

Saturated fat: A subgroup of total fat that's considered unhealthy. Increased saturated fats in the diet are linked with heart disease and certain types of cancer. Try to get no more than 10 percent of your daily fat intake from saturated fats.

A good rule of thumb is to only consume 1 gram of saturated fats per 100 calories.

Trans fat: A man-made fat that's linked with heart disease. Do your best to purchase products without trans fats. If they aren't listed on the label, go to the ingredients list and look for the terms hydrogenated oil or partially hydrogenated oil; these terms are another way of saying a food has trans fats.

You may notice that the label says 0 trans fats, yet you still see hydrogenated oils listed among the ingredients. That means the food is made with trans fats, but for that portion size the amount of trans fats adds up to less than 0.5 grams. If you use more than the listed portion size, that minimal amount of trans fats will add up.

Fiber: The indigestible portion of a plant that provides roughage. The more the better! Fiber helps control your blood sugar and helps you feel full for a longer period of time. It provides denseness to foods and has no calories. Shoot for 3 grams of fiber or more per serving.

Sodium: A flavor-enhancing preservative. Sodium can cause your body to retain fluid, making you feel heavy and bloated. Scientific research shows that it may even stimulate your appetite. Choose lower-sodium items, and limit your sodium intake to 240 milligrams per serving.

Staying at or below 240 milligrams of sodium per serving tends to be difficult when you're dealing with packaged and canned foods because they often use sodium as a preservative. Do the best you can by finding the lowest sodium content available.

Using the ingredients list
Although nutrition facts labels include data on total carbohydrates and sugars, that doesn't give you much to go on as far as glycemic load. To determine that, you really need to know what the food is made up of. For instance, if you find whole-grain bread, you need to know what grain was used to make it — wheat, oats, or millet. Wheat and oats are fairly low-glycemic, but millet can be medium- to high-glycemic. Fortunately a food's ingredients list can give you a good idea whether you're buying a product that uses low-glycemic foods. Ingredients are listed from highest content to lowest. So the first ingredient makes up most of that food, and the last ingredient makes up the least amount.

Unless a product is tested for its glycemic index, you can only make your best-educated choice about it. If you know, for example, that most tested whole-wheat breads are low-glycemic, then you can get an idea for other products made of the same ingredients.

Change Your Lifestyle By Weight Loss

Some people lose weight by strict dieting for a short period. However, as soon as their diet is over, they often go back to their old eating habits, and their weight goes straight back on. Losing weight, and then keeping it off, needs a change in lifestyle for life. This includes such things as:

• The type of food and drink that you normally buy.
• The type of meals that you eat.
• Your pattern of eating.
• The amount of physical activity that you do.

Top tip: ask family or friends to help and encourage you to keep to a healthy lifestyle. Consider a lifestyle change for the whole family.

Before you start

Motivation is crucial
To lose weight and to keep it off, it is vital that you should be motivated, really want to lose weight, and want to improve aspects of your lifestyle. No weight-loss plan will work unless you have a serious desire to lose weight. You may not feel that being overweight or obese is a problem to you. So, you may have little motivation or desire to lose weight. That is fine, so long as you understand the health risks.

Top tip: write down the reasons why you would like to lose weight. Keep referring to this list to motivate yourself.

Set clear goals with a realistic timescale
Based on the recommended rate of weight loss explained above, set yourself a clear weight loss goal with a realistic timescale. Some people aim to get down to a perfect weight. However, this may be a lot of weight to lose for you and you may get fed up about poor progress, and give up. So, you may find it helpful to break up your weight loss goal. For example, you may wish to set yourself a goal to lose 4 kg over the following 4 to 6 weeks. Once you have achieved that goal, you can set yourself another, etc.

For most people, you can start to get health benefits by losing even just 5-10% of your starting weight. For example, if your starting weight was 100 kg, losing 5-10 kg in weight will produce some health benefits for you, even if you are still not at your ideal weight.

Top tip: aim to lose weight steadily, around 0.5-1 kg per week. For most people, health benefits can come from losing the first 5-10% of their weight. This is often about 5-10 kg.

Set yourself an action plan
In addition to setting yourself realistic weight loss targets, it is also helpful to set yourself an action plan. Be realistic and consider what you feel will have the most impact on your weight. For example, if you currently have a piece of cake every day, your action plan could be to reduce this to twice per week only. Your action plan might start with three main goals, and once you have achieved these goals, you can reset your action plan and think about other changes you might be able to make. The idea is to make small, gradual changes that you can stick to for life.

Monitor your current food intake
It is helpful to know how much you normally eat. Try keeping a diary, writing down everything that you eat and drink over a week or so. Include even the smallest of snacks. Are there times of the day that you tend to snack more? Are you eating three meals a day? Are there some snacks that you don't need? You may find it helpful to discuss your diary with your practice nurse, your doctor or a dietician. The simple fact is that, to lose weight, you must eat less than your current food intake (see above).

Top tip: don't forget the drinks. Some drinks contain lots of calories, including alcohol and some fizzy drinks.

Increase your physical activity levels
It is recommended that all adults should aim for at least 30 minutes of moderate-intensity physical activity on at least five days of the week. However, if you are overweight or obese and are aiming to lose weight, if possible you should try to do around 60-90 minutes on at least five days of the week.

Moderate physical activity includes: brisk walking, jogging, dancing, swimming, badminton, tennis, etc. In addition, try to do more in your daily routines. For example, use stairs instead of lifts, walk or cycle to work or school, etc. Avoid sitting for too long in front of the television or a computer screen. Take regular breaks whilst working. The good news is that you don't have to do this physical activity all in one chunk. You can break it up into blocks of 10-15 minutes. See separate leaflet called Physical Activity for Health, which gives more details.

Top tip: build your exercise levels up gradually. If you are not used to physical activity, try starting with a 30-minute brisk walk every day and then building up from there.

5 Healthy Habits That Will Actually Change Your Life

Why do most people fail to stick to something challenging, like losing weight or getting in better shape? They don't start small. They immediately go all in.

They change everything, which pretty soon results in not changing anything.

Why going all in never works

The temptation to go all in is understandable. Take losing weight. Losing weight ishard. So we decide the only way to succeed is to adopt a complicated, comprehensive program of diet and exercise that requires significant changes.

And within a day or two at most that comprehensive program starts to feel oppressive. Sticking with every single change starts to feel impossible.

So we start slipping.

First we slip in small ways, like when we're running behind one morning and don't have time to cook egg whites so we gobble a couple of doughnuts in the car. Or our kid has a school event so we can't fit in our evening jog. Or we need to bring work home so we don't have time to stop at the gym.

And soon nothing has changed. We're back where we started. Well, not quite where started--now we also feel bad about ourselves for failing to stick with something we committed to doing.

Sound familiar?

Most comprehensive weight-loss programs work. Most comprehensive fitness programs work. The problem doesn't lie with the programs--the problem lies in the fact those programs require such major changes to our daily activities and lifestyles. It's impossible to make every change overnight. So when you miss a workout or screw up a meal it starts to feel like you're failing completely.

And soon our comprehensive program is in tatters and we think, "If I can't do it all, there's no sense doing any of it."

So we quit.

Here's a better approach. Don't immediately go all in. Don't waste your time adopting the latest trendy diet or the current fitness fad. No matter how incredible the program, go all in and you're incredibly unlikely to stick with it.

Instead, just start with making a few simple changes to your day. You'll lose a little weight, feel a little better, and then find it a lot easier to incorporate a few more healthy habits into your routine.

Building slowly over time will help you create a new lifestyle--in a relatively painless way--that you will be able to stick with.

So for now just make these five changes:

1. Drink a glass of water before every meal.

Everyone needs to drink more water. That's a given. Plus when you drink a glass of water before you eat you'll already feel a little more full and won't be as tempted to eat past the point of hunger.

2. Eat one really healthy meal.

Pick one meal. Just one. Then change what you eat. If it's lunch, eat one portion of protein that fits in the palm of your hand, a vegetable or fruit, and four or five almonds.

I know that's not a lot of food, but it's healthier than what you're eating now and, just as important, it lets you take small steps toward better controlling your portions at every meal.

Other examples: Pack a can of tuna and two apples. Or bring a skinless chicken breast and some cucumbers. Just make sure you prepare it ahead of time--that way you won't have to decide to eat healthy. You just will.

3. Use your lunch to be active.

It doesn't take 30 minutes or an hour to eat. So make your lunch break productive.

Go for a walk. (Better yet, find a walking buddy or do like LinkedIn's Jeff Weiner and have walking meetings.) Or stretch. Or do some push-ups or sit-ups.

It doesn't matter what you do as long as you do something. You'll burn a few calories, burn off some stress, and feel better when you climb back into the work saddle.

And you'll start to make fitness a part of your daily lifestyle without having to add to your already busy schedule.

4. Eat one meal-replacement bar.

OK, so most protein bars taste like flavored sawdust. But most are also nutritious and low in calories, and they make it easy to stave off the midafternoon hunger pangs you'll inevitably feel after having eaten, say, a light lunch.

Don't get too hung up on nutritional values; just pick a bar that includes 10 or 15 grams of protein (think protein bar, not energy bar) and you'll be fine.

Eating a midmorning or midafternoon meal replacement bar doesn't just bridge the gap between meals; it's an easy way to get in the habit of eating smaller meals more frequently, another habit you'll eventually want to adopt.

And, finally, a bonus habit to toss in once a week:

5. Have fun completing a physical challenge.

It would be great if you could consistently hit the gym four to five days a week, but if you're starting from zero instantly transforming yourself into a gym rat isn't realistic.

Instead, once a week pick something challenging to do. Take a really long walk. Take a long bike ride. Take a testing hike.

Just make sure you pick an accomplishment, not a yardstick. Don't decide to walk six miles on a treadmill; that's a yardstick. Walk the six miles to a friend's house. Don't ride 20 miles on an exercise bike; ride to a café, grab a snack, and then ride back home.

The activity should be based on an accomplishment; it's a whole lot more fun to say, "I hiked to the top of Bear Mountain," than it is to say, "I walked five miles on the treadmill at an 8 percent incline." Accomplishments are fun; it's like they're things you decided to do. Yardsticks are boring; it's like they're things you had to do.

Every time you complete a weekly challenge you will have burned calories, improved your fitness level, and reminded yourself are still capable of doing some really cool things.

Once you accept you are still capable of doing cool things--no matter how much you've let yourself go physically, it's true--you'll find all the motivation you need to make a few other positive changes.

And one day you'll realize you actually have gone all in ... and you didn't even notice.