Top 10 Detox Foods

Top 10 Detox Foods

There are many detoxing programs and  techniques you can follow to detoxify your body. However, the best forms are always the most natural using the foods nature provides us with. The following is a list of the top ten detox foods you can take…

1. Fresh Organic Fruit - Contains high levels of liquid and antioxidants to flush out your system.
2. Green Leafy Foods - Foods such as alfalfa, spinach, arugula and kale contains chlorophyll which can help your digestive tract and aid your liver in detoxification.
3. Fresh Citrus Fruits - Fruits such as lemons, limes, oranges and grapefruit are wonderful for flushing out toxins. They contain vitamin C which is known to be the best detox vitamin around.
4. Green Tea - Contains antioxidants which can help aid in liver function.
5. Ginger and Garlic - Both are great for getting rid of free radicals that build up in the body.
6. Fresh Vegetables - Veggies like broccoli, cauliflower, artichokes and beets are wonderful natural foods that will purge toxins from your system. They contain Sulphur which helps the liver detoxify harmful chemicals.
7. Beans / Soybeans - Contain isoflavones, a type of antioxidant. Also a great source of fiber which can assist with the digestive process.
8. Nuts and Seed - Walnuts, almonds, flaxseed, sunflower and pumpkin seeds are all high in omega 3 fatty acids. They are a nutrient dense food and are easily digestible, especially if soaked.
9. Omega 3’s - Foods like avocado, olive oil, or even salmon contain high levels of omega 3 oils which help lubricate the intestinal walls and aid in the digestive process by eliminating toxins.
10. Water - Although not considered to be an actual food, probably the best key ingredient for any detox program or diet. Consume plenty of filtered water with fresh lemon every day.

10 COMMANDMENTS OF MENTAL HEALTH

10 COMMANDMENTS OF MENTAL HEALTH

1. Think positively; it's easier
2. Cherish the ones you love
3. Continue learning as long as you live
4. Learn from your mistakes
5. Exercise daily; it enhances your well-being
6. Do not complicate your life unnecessarily
7. Try to understand those around you and encourage them
8. Do not give up; success in life is a marathon
9. Discover and nurture your talents
10. Set goals for yourself and pursue your dreams

Top 10 Reasons Not to Diet

Top 10 Reasons Not to Diet

Are you carrying a little extra weight around the middle?  Maybe you’ve got more than just a little weight problem maybe it’s a rather large one and you need to get rid of the fat for health reasons.  Rest assured that you’re not alone! 
When you are overweight, it’s a serious issue.  Carrying extra weight can make you more susceptible to heart problems, diabetes, stroke, and various types of cancer.  It can also affect your body image as well thus causing problems with your self-esteem. 

1.  Diets don’t work. Dieters don’t lose weight in a lasting way. 
Dieting causes short-term weight loss, continuing no more than six months, followed by
weight regain. Often more weight is gained than was lost. (Studies show people who diet
are more likely to become overweight than those who eat normally.)

2.  Dieting can cause lasting injury and death. 
Sudden death from heart arrhythmia or electrolyte imbalance is a real risk. Each year dieting is related to severe health damage and deaths in the United States.

3.  Dieting disrupts normal body processes.
Rapid weight loss puts the body into a stressful, defensive state. The body tries to protect itself against weight loss by lowering metabolism, heart rate, temperature and sexual function. In addition, there is a drop in intellectual, emotional and social activity.

4.  Dieting causes weight cycling (yo-yoing up and down). 
Research shows higher death rates are associated with weight cycling.

5.  Dieters often feel tired, lightheaded, and have difficulty concentrating. 
They may lack essential nutrients, including high quality iron, zinc, protein and sufficient calories.

6.  Dieting leads to binge eating, disordered and chaotic eating. 
Dieting disrupts normal eating. Dieters override inner signals of hunger and satiety, so they may no longer know when they are hungry or when they are full, and eat accordingly.

7.  Dieting is the primary precursor to eating disorders. 
Many experts believe the increasingly high rate of eating disorders in the U.S. is due, at least in part, to the high percentage of people who are dieting and restricting food.

8.  Dieting causes food preoccupation. 
People who diet spend more time thinking about food and eating. This 'drive to eat'when food is limited is believed to be a natural survival trait defending against starvation.

9.  Dieting diminishes women, and increasingly men and children. 
Dieting focuses attention on appearance, rather than self-worth, talent and personal fulfillment. And unfortunately, dieting mothers become role models for dieting children.

10. Dieters put their lives on hold, 'waiting to be thin.'
Instead of playing the anticipation game, accept yourself and others. You’re okay, just as you are. Move on to healthy living live actively, eat well, feel good about yourself  and let weight come off as a result, or not. You deserve the best, right now.

10 Tips for a Healthier Back

10 Tips for a Healthier Back

Sitting in an office chair all day, or spending hours in a vehicle on the road, can make your back hurt. And jobs that require a lot of physical activity can also lead to back pain. If you’ve ever uttered the words, “Oh, my aching back,” you’re not alone.

Half of all working Americans have back pain each year. It’s the most common reason people miss work. And it’s the second-most common reason people visit the doctor, topped only by coughs and colds. Fortunately, most back pain isn’t caused by serious conditions. That means you can take action to get relief.

1. When you sit, make sure your feet are flat on the floor, either by adjusting the seat or using a footrest.

2. Place a rolled towel or small cushion behind you, if your chair doesn’t offer enough lower back support . 

3. Take regular breaks to stand up, stretch, and move around.

4. Wear comfortable low heeled shoes.

5. Ask for help when moving heavy boxes or equipment. 

6. When you do lift things, lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.

7. Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface. 

8. Eat nutritious foods. And lose weight if you need to. Excess weight around the waistline can strain lower back muscles.

9. If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.

10. Try yoga or stretching. This can help strengthen your back muscles and improve your posture.

MYTHS AND FACTS ABOUT SEX

10 MYTHS AND FACTS ABOUT SEX

Sex is a normal part of healthy adult life, but it is seldom discussed openly. Scientifically valid sources of information on sex are far and few. No wonder there are a multitude of sexual myths and misconceptions floating around. Here, we list some common sexual myths and facts for your benefit:

1. MYTH: Teens don’t get STDs (Sexually Transmitted Diseases)
FACT: About three million teenagers get an STD every year . One in three sexually active young people will get an STD by age 24. STDs are very common in teens living in Spokane.

2. MYTH: You can tell by looking at someone that they have an STD.
FACT:Often, symptoms for an STD don’t show up right away , and sometimes they don’t show up at all. Just because someone has an STD does not mean you can see it. Y ou could definitely have an STD and not know it.

3. MYTH: STDs can be cured.
FACT:Some STDs, like Chlamydia and gonorrhea can be cured with medicines, but they can cause a lot of damage if they’re not treated right away . Other STDs, like herpes, genital warts, and HIV/AIDS, can be controlled but there is no cure for them right now.

4. MYTH:STDs are only passed through sexual intercourse.
FACT:Some STDs, like genital warts and herpes, can be passed just by having genital areas rub against each other . Others, like HIV , can be spread through oral sex.  All STDs can be passed through both vaginal (penis to vagina) and anal (penis to anus) intercourse.

5. MYTH: There’s nothing that can prevent STDs.
FACT: There are lots of ways to protect yourself! The only sure way is to not have sex. If you do have sex, you can protect yourself from STDs by using a condom with lots of water-based lubricant every time. One way to reduce your STD risk is to have sex with only one person who is only having sex with you.

6. MYTH: A girl can’t get pregnant the first time she has sex.
FACT: A girl can definitely get pregnant the first time she has sex, even if she has not started her period yet. Once a girl has ovulated (released an egg) for the first time, she can get pregnant.

7. MYTH:If a girl pees right after she has sex, she won’t get pregnant.
FACT: You pee from a different place than where you have sex, so peeing doesn’t empty out the sperm.

8. MYTH: A girl won’t get pregnant if the guy pulls out before he ejaculates.
FACT:Even if the guy does not ejaculate, some pre-ejaculate, or pre cum, might have escaped his penis. Pre cum has sperm in it too.

9. MYTH: You can’t get pregnant if you have sex standing up.
FACT: You can get pregnant no matter what position you have sex in.

10. MYTH: A girl won’t get pregnant while she has her period.
FACT: Although there are some times when it is more likely for a woman to get pregnant, it is never impossible. Always use protection!

10 Tips for Gaining Weight - the HEALTHY WAY

10 Tips for Gaining Weight - the HEALTHY WAY

Gaining weight should be “simple.” Eat more calories than you expend and you’re sure to gain weight, right? Gaining weight in a healthy way, though, can be a bit more challenging. Here are 10 steps to help you assure that you are doing what’s best for you and your body as you pursue your weight gain goals.

1. Set attainable goals
Face it, very few people are destined to appear on the cover of a fitness magazine. Our body shape and size is determined primarily by genetics and secondly by our lifestyle. Healthy weight gain is a slow process that requires patience and realistic goal setting.

2. Eat breakfast.
Every day. A well balanced breakfast is an excellent way to wake up your metabolism and your appetite. Make sure you have a grain, some protein, and a fruit to start your day. Try a yogurt berry parfait with granola OR a bagel sandwich with eggs & cheese and some juice. In a hurry Grab a fruit smoothie OR cereal with milk and berries.

3. Follow basic nutrition recommendations
Contrary to popular belief, living on fast food, pizza, and milkshakes is not the best approach to weight gain. Although these foods can be incorporated into your meal plan, be sure to balance them with fruits, vegetables, whole grains, and a variety of protein sources, such as meat, nuts, beans, and dairy.

4. Plan to eat 5-6 times/ day, at least
Prevent excessive fullness by eating reasonable portions spread throughout the entire day. Plan to have 3-4 meals each day with several snacks in between. At the end of the day, your “energy in” must be greater than your “energy out” in order to gain weight.

5. Vary your diet, especially the protein
Eating the same foods every day can be boring. Get creative and try something new. Start with a variety of protein sources: cheese, nuts, beef, fish, yogurt, pork, beans, chicken, yogurt, turkey, cottage cheese, lamb, eggs, etc.

6. Pack snacks to-go for extra calories
Trail mix, granola bars, fruit with peanut butter, chips, dried fruit, veggies and dip, cheese and crackers, nuts, smoothies, sunflower seeds, and cookies are portable options that can help you keep up with your needs throughout the day. Cereal with milk, ice cream, and hot chocolate can be great snacks to end your day.

7. Choose caloric beverages
You’re going to drink something, so pick fluids with calories. Juices, milk, and even an occasional soda (non-diet, of course) will do the trick.

8. Consider high-calorie nutritional supplements
Energy-dense, high-quality nutrition can be hard to come by, but Ensure Plus, Boost Plus, and Carnation Instant Breakfast provide quick and easy calories with the added bonus of vitamins and minerals. Consider using these products as your “nutrition medicine” on the days you’re not feeling hungry, but know you still need to eat.

9. Balance cardio, flexibility, and strength-training exercises
Exercise, especially cardio work-outs, burns calories that you must replace by eating more. However, it can help to stimulate your appetite and assure that you build an appropriate amount of muscle. 3-5 days of physical activity each week can assure optimal outcomes. (Note: Severe malnutrition can require a period of inactivity as the body heals and repairs. Consultation with a medical provider and/or dietitian can help to establish a safe plan in these situations.)

10. Get regular sleep
The human body needs adequate rest in order to “keep up.” On average, most people need  8 hours of sleep/ night. However, some people function well on 6 hours/night while others need 10+ hr/ night to feel fully rested. Bottom line, listen to your body and get the sleep you need.

10 healthy facts for kids

10 healthy facts for kids 

1. Foods made from grains and pulses (also called legumes) are ‘powerhouses’ of nutrients they contain:

lots of energy-giving carbohydrates

fibre to keep you regular

protein for strong, growing bodies

vitamins, minerals

small amounts of healthy, unsaturated fat

health-promoting factors, such as antioxidants in whole grains.

2. Foods made from grains
include:
all types of breads, breakfast cereals,rice, porridge, spaghetti, macaroni ,noodles ,couscous ,popcorn, crispbreads
3. A healthy diet for children should include the following each day:
GRAIN FOODS
4 to 7 years - 3 to 7 serves
8 to11 years - 4 to 9 serves
One serve equals 1 cup cooked porridge, 11/3cups of flaked breakfast cereal or 6-8 crispbreads, 2 slices bread, 1 cup of cooked rice, pasta or noodles.
VEGIES (INCLUDING PULSES)
4 to 7 years - 2 to 4 serves 8 to 11 years - 4 to 9 serves One serve equals 1/2cup cooked vegies or 1/3cup cooked or canned pulses (baked beans, chickpeas etc)

4. Foods made from pulses include:
baked beans
hummus
falafel
bean salad
3-bean mix
pappadams

5. An easy way to calculate fibre needs for children is to add 10 to your child’s age. For example, the fibre needs of a 4-year old would be 4 plus 10 = 14 grams of fibre per day.

6. Carbohydrates from grain foods and pulses provide essential energy for growing, active children, to help them play sport and have fun. Children who eat breakfast perform best at school. Toast and cereal is an excellent way to start the day. Healthy snacks between meals, such as bread, crispbreads, cereal-based snack bars and English muffins with toppings, help children to meet their energy and nutrient needs.

7. Carbohydrate foods are great if you’re watching your weight. Around one in five Australian children are overweight or obese. As part of a balanced diet, foods like bread, breakfast cereals, rice, pasta and pulses are not ‘fattening’- but what you put on them may be!

8. Eating a diet rich in foods made from grains, pulses, fruits and vegetables is known to give some protection from diseases such as heart disease, some cancers, diabetes and obesity. These problems can start in childhood.

9. All grain-based foods are nutritious wholegrain foods are best because many of the nutrients in grains are found in the outer layers. Some wholegrain foods (wholemeal or grain breads and crispbreads, or wholegrain breakfast cereal) should be eaten each day for good health and well-being.

10. With such a huge range of grain foods to choose from, it’s easy to eat a different variety every day, and not get bored.

10 FUN FACTS ABOUT HEARING

10 FUN FACTS ABOUT HEARING

1. Fish do not have ears, but they can hear pressure changes through ridges on their body.

2. The ear’s malleus, incus and stapes (otherwise known as the hammer, anvil and stirrup) are the smallest bones in the human body. All three together could fit together on a penny.

3. The ear continues to hear sounds, even while you sleep.

4. Sound travels at the speed of 1,130 feet per second, or 770 miles per hour.

5. Dogs can hear much higher frequencies than humans.

6. Ears not only help you hear, but also aid in balance.

7. Snakes hear through the jaw bone and through a traditional inner ear. In essence, snakes have two distinct hearing mechanisms, which helps them hear and catch prey.

8. Sitting in front of the speakers at a rock concert can expose you to 120 decibels, which will begin to damage hearing in only 7 1/2 minutes.

9. Thirty-seven percent of children with only minimal hearing loss fail at least one grade.

10. Male mosquitoes hear with thousands of tiny hairs growing on their antennae.

Top 10 Tips for a Healthy Life

Top 10 Tips for a Healthy Life

1. Eat Healthy
"An apple a day keeps the doctor away." There’s more truth to this saying than we once thought. What you eat and drink and what you don’t eat and drink can definitely make a difference to your health. Eating five or more servings of fruits and vegetables a day and less saturated fat can help improve your health and may reduce the risk of cancer and other chronic diseases. Have a balanced diet, and watch how much you eat.

2. Maintain a Healthy Weight
Obesity is at an all time high in the United States, and the epidemic may be getting worse. Those who are overweight or obese have increased risks for diseases and conditions such as diabetes, high blood pressure, heart disease, and stroke. Eat better, get regular exercise, and see your health care provider about any health concerns to make sure you are on the right track to staying healthy.

3. Get Moving
More than 50 percent of American men and women do not get enough physical activity to provide health benefits. For adults, thirty minutes of moderate physical activity on most, preferably all, days of the week is recommended. It doesn’t take a lot of time or money, but it does take commitment. Start slowly, work up to a satisfactory level, and don’t overdo it. You can develop one routine, or you can do something different every day. Find fun ways to stay in shape and feel good, such as dancing, gardening, cutting the grass, swimming, walking, or jogging.

4. Be Smoke-Free
Health concerns associated with smoking include cancer and lung disease. Smoking triples the risk of dying from heart disease among those who are middle-aged. Second-hand smoke - smoke that you inhale when others smoke - also affects your health. If you smoke, quit today! Helplines, counseling, medications, and other forms of support are available to help you quit.

5. Get Routine Exams and Screenings 
Sometimes they’re once a year. Other times they’re more or less often. Based on your age, health history, lifestyle, and other important issues, you and your health care provider can determine how often you need to be examined and screened for certain diseases and conditions. These include high blood pressure, high cholesterol, diabetes, sexually transmitted diseases, and cancers of the skin, prostate, and colon. When
problems are found early, your chances for treatment and cure are better. Routine exams and screenings can help save lives.

6. Get Appropriate Vaccinations
They’re not just for kids. Adults need them too. Some vaccinations are for everyone. Others are recommended if you work in certain jobs, have certain lifestyles, travel to certain places, or have certain health conditions. Protect yourself from illness and disease by keeping up with your vaccinations.

7. Manage Stress 
Perhaps now more than ever before, job stress poses a threat to the health of workers and, in turn, to the health of organizations. Balancing obligations to your employer and your family can be challenging. What’s your stress level today? Protect your mental and physical health by engaging in activities that help you manage your stress at work and at home.

8. Know Yourself and Your Risks
Your parents and ancestors help determine some of who you are. Your habits, work and home environments, and lifestyle also help to define your health and your risks. You may be at an increased risk for certain diseases or conditions because of what you do, where you work, and how you play. Being healthy means doing some homework, knowing yourself, and knowing what’s best for you because you are one of a kind.

9. Be Safe-Protect Yourself
What comes to mind when you think about safety and protecting yourself? Is it fastening seat belts, applying sunscreen, wearing helmets, or having smoke detectors? It’s all of these and more. It’s everything from washing your hands to watching your relationships. Did you know that men at work die most frequently from motor vehicle incidents, machine related injuries, homicides, and falls? Take steps to protect yourself and others wherever you are.

10. Be Good to Yourself 
Health is not merely the absence of disease; it’s a lifestyle. Whether it’s getting enough sleep, relaxing after a stressful day, or enjoying a hobby, it’s important to take time to be good to yourself. Take steps to balance work, home, and play. Pay attention to your health, and make healthy living a part of your life.

10 Winter skin care tips

10 Winter skin care tips

The weather outside may be unsightly, but your skin doesn’t have to be. How to banish dry skin and give your winter skin care regimen a boost?. For many people, the cold clear days of winter bring more than just a rosy glow to the cheeks. They also bring uncomfortable dryness to the skin of the face, hands, and feet. For some people, the problem is worse than just a general tight, dry feeling: They get skin so dry it results in flaking, cracking, even eczema (in which the skin becomes inflamed).

Sound familiar? Read on.

1. Seek a Specialist
If you go to your local drugstore, you’ll be hard put to find a salesperson who can give you good advice. That’s why going to an aesthetician or dermatologist even once is a good investment.

2. Moisturize More
You may have found a moisturizer that works just fine in spring and summer, but as weather conditions change, so, too, should your skin care routine.

3. Slather on the Sunscreen
No, sunscreen isn’t just for summertime. Winter sun still damages your skin. Try applying a broad-spectrum sunscreen to your face and your hands (if they’re itching, cracking, sores, or even a flare-up of eczema .exposed) about 30 minutes before going outside.

4. Give Your Hands a Hand
The skin on your hands is thinner than on most parts of the body and has fewer oil glands. That means it’s harder to keep your hands moist, especially in cold, dry weather.

5. Avoid Wet Gloves and Socks
Wet socks and gloves can irritate your skin and cause

6. Hook up the Humidifier
Central heating systems (as well as space heaters) blast hot dry air throughout our homes and offices. Humidifiers get more moisture in the air, which helps prevent your skin from drying out.

7. Hydrate for Your Health
Not for Your SkinIf you’ve heard it once, you’ve heard it a thousand times: Drinking water helps your skin stay young looking.

8. Grease up Your Feet
Yes, those minty foot lotions are lovely in the hot summer months, but during the winter, your feet need stronger stuff. Try finding lotions that contain petroleum jelly or glycerin instead.

9. Pace the Peels
If your facial skin is uncomfortably dry, avoid using harsh peels, masks, and alcohol-based toners or astringents, all of which can strip vital oil from your skin. Instead, find a cleansing milk or mild foaming cleanser, a toner with no alcohol, and masks that are “deeply hydrating,” rather than clay-based, which tends to draw moisture out of the face.

10. Ban Superhot Baths
Sure, soaking in a burning-hot bath feels great after frolicking out in the cold. But the intense heat of a hot shower or bath actually breaks down the lipid barriers in the skin, which can lead to a loss of moisture. You’re better off with just warm water, and staying in the water a shorter amount of time.

10 Health Benefits of White Fir Oil

10 Health Benefits of  White Fir Oil

Abies Alba
Family: Pinaceae

Look in the perfumes of flowers and of nature for peace of mind and joy of life: Wang Lei, 8th Century AD

White Fir Trees are often thought of the traditional Christmas tree with its beautiful green pyramid shape and whitish bark.  It produces a clear essential oil that is steam distilled from the twigs and needles. The scent is fresh, softly balsamic and very invigorating.
Aromatherapists say the woodsy scent of fir makes people feel happy. During the winter season when daylight hours are short, the traditional European Yule log and Christmas tree were brought into their homes to prevent depression.  

1. White Fir soothes muscles (even cold and flu pain) and rheumatic pain and increases poor circulation when used in a massage oil, liniment or bath.

2. It also helps prevent bladder and kidney infections and reduces coughing from lung congestion, Bronchitis or Asthma (when used in an aromatherapy diffuser or a chest rub).

3. Energizing when tired or fatigued.  Great for relief of Sinusitis and UTI.

4. Rebuilds cartilage and connective tissue rapidly when applied on a consistent basis. Excellent with Osteoarthritis repair of  the cartilage and with Rheumatoid Arthritis in relieving the swelling and inflammation of the synovial membrane (lining of the joint).

5. Emotional Aspects:  White Fir diffused can create amazing mental clarity. In the air, it demonstrates an amazing anti-bacterial agent for air borne pathogens.  In application, White Fir creates a feeling of grounding, anchoring and empowerment.  It can stimulate the mind while allowing the body to relax.  Said to have a “Balancing Action” = Adaptagenic in nature. (can pep you, calm you down, and teach your body to “adapt” well in different physical surroundings and emotional circumstances).

6. White fir helps in the reduction of cellulite.It is stimulating and invigorating to the endocrine glands while balancing the chemical reactions in the body.

7. When individuals reach plateaus in weight loss, or feel “stuck” at a level, using White Fir with affirmations of clear intent will activate feelings of success and will be able to move forward with goal achievement. Addiction Recovery can be enhanced with White Fir rubbed on the back of the neck with Geranium often during the day.

8. Depression Recovery from long term pain and inactivity can be assisted by a combination of White Fir, Frankincense, Wild Orange, and Sandalwood rubbed into the back of the neck several times a day with White Fir being diffused.

9. White fir is often in sports massage blends and remedies for arthritis and fibromyalgia.

10. White fir was sacred to many peoples. It represented strength and height while providing clarity of vision.

Other Uses
Its durable wood was used in shipbuilding and telephone poles.  Turpentine is derived from fir trees.  Native American Indians used the white fir resin for medicinal and religious purposes.

Contraindications and Precautions: White fir can be applied neat to the body. There are no known contraindications for aromatherapy use. It may cause skin sensitivity for some people.  

10 Most Bizarre Mental Health Disorders

10 Most Bizarre Mental Health Disorders 

The human mind is a complex instrument that, despite all our scientific and medical skill, we do not yet wholly understand. As with the other parts of our body, the brain can malfunction, sometimes leading to mental conditions so bizarre that  to those of us in our right minds  they seem utterly incomprehensible.


1. Stendhal Syndrome
We often hear about how great art can inspire emotion, with tears not a completely uncommon sight in art galleries. However, for those with Stendhal syndrome, this is taken to an altogether different level. When confronted with a piece of art, particularly one which is exceptionally beautiful, sufferers of this condition experience a host of physical and mental symptoms, including fainting, raised heartbeat, dizziness, and in some cases, even hallucinations. While it is clearly a huge compliment to their work, we imagine some artists may find the effect a bit much!


2. Capgras Delusion
Like the Fregoli delusion, sufferers of Capgras delusion have problems identifying people. However, rather than thinking they recognize strangers as people they know, sufferers of Capgras believe that people they know have been replaced by doppelgangers  identical looking, yet completely different, impostors. This condition can be found in connection with such illnesses as schizophrenia, dementia, brain injury and migraine. Interestingly, women are more likely to suffer from the syndrome than men. Perhaps Invasion of the Body Snatchers was inspired by such a disorder.


3. Fregoli Delusion
Human beings are incredibly good at identifying and recognizing faces. When this ability breaks down, however, bizarre consequences can ensue. Fregoli delusion is a disorder in which the sufferer believes that two or more different people are in fact one single person who is changing their appearance or otherwise disguising themselves. The patient will often feel paranoid, or persecuted by this person, and it’s no small wonder: he or she is fully convinced that this individual is deliberately pretending to be different people, who then pretend not to know him or her. Who wouldn’t find this suspicious and, indeed, terrifying?


4. Factitious Disorder/Munchausen Syndrome
Most of us hate being sick and go to great lengths to stay well and out of hospital. However, those with factitious disorder (also known as Munchausen syndrome) go to great lengths to simulate or induce symptoms of illness. Worse still, in factitious disorder by proxy  a similar condition  rather than hurting him or herself, the sufferer feigns or induces illness in someone else. The motives of the sufferer do not involve the seeking out of material gain, but rather an attempt to gain attention, sympathy and care.


5. Alien Hand Syndrome
Imagine that your hand acted independently of your wishes, and yet in a purposeful fashion as if it had a mind of its own or was controlled by another life form. In alien hand syndrome  also known as Dr. Strangelove syndrome  this is exactly what happens. This condition can result from epilepsy surgeries that separate the two sides of the brain, as well as from strokes and infections. Those with AHS will often act as if the hand is not theirs, speaking about it as a separate entity something which doubtless seems very strange to those who are unaware of the condition.


6. Body Integrity Identity Disorder
While most of us would recoil in horror at the idea of voluntarily amputating a healthy limb, for those with body integrity identity disorder, this is often a fervent desire. This disorder is thought to be due to a problem with the area of the brain that maps the body, leading those with the disorder to feel incomplete with all their limbs, rather than the other way around. For some with this condition, want leads to real-world action, and individuals purposely injure themselves in order to fulfill their desire for amputation.


7. Bibliomania
The symptoms of obsessive-compulsive disorder can often seem bizarre and strange to those who lack experience with the condition. The media portrays OCD through such symptoms as compulsive hand washing, obsessive neatness and the inability to leave the house without performing ritualistic behaviors such as repeated switching on and off of lights. One interesting symptom experienced by some sufferers of the disorder is the collection of books  not necessarily to use in any way, but simply due to a compulsion to acquire and possess them. Victims of bibliomania have been known to collect more books than they could ever possibly read, including multiple copies  not just of the same book, but even the same edition.


8. Autophagia
Although the vast majority of people find the idea of self-inflicted pain repugnant, there is a well-documented history of individuals who are compelled to injure themselves. This idea is disturbing enough, yet understandably more horrific to us is the notion of consuming human flesh. Amazingly, some individuals are compelled to break both these taboos. The need to bite or eat parts of one’s own body, known as autophagia, can be seen in combination with other disorders such as psychosis and schizophrenia.


9. Savantism
Brought into the public eye by the movie Rain Man, savantism is a fascinating example of the breadths of human ability. The term “savantism” describes a condition where a developmentally disabled individual nonetheless displays a level of brilliance in some particular area. The incongruity of such skill and such disability has provoked much interest from scientists and the ordinary public alike. These areas of expertise can include amazing but narrow memories (something nearly all savants have in common), prodigious artistic talents, and an incredible facility with numbers, as highlighted in Rain Man. Although it is often known as autistic savantism, not all savants are autistic. On the other side of the coin, while many people assume that all autistic people must have a “special talent,” only one tenth of those suffering from autism display savant abilities.


10. Foreign Accent Syndrome
Severe injuries to the brain can have many effects, but one of the strangest must surely be foreign accent syndrome. This condition, also is known as irregular repetitive speech syndrome, causes the sufferer to begin to speak with an accent that sounds “foreign.” A rare condition, with only 60 cases recorded between 1941 and 2009, it unfortunately does not grant sudden powers of fluency in a foreign tongue  just an altered accent when speaking the native language.

There is more to good health than just a physically healthy body: a healthy person should also have a healthy mind. A person with a healthy mind should be able to think clearly, should be able to solve the various problems faced in life,should enjoy good relations with friends, colleagues at work and family, and should feel spiritually at ease and bring happiness to others in the community. It is these aspects of health that can be considered as mental health.

10 Tips for Radiant Skin

 10 Tips for Radiant Skin

When it comes to a glowing complexion what we put into our bodies and how we treat our skin and ourselves has a huge impact on how we look - no skin care product can overcome certain damage. Here are a few hints to take the best care of your skin and get that radiant glow.

1. Eat a balanced diet - what we put in our bodies will show on our skin. If you eat fatty foods and junk your skin will reflect that, so give your skin proper nutrition.

2. Get at least 7 to 8 hours sleep every night. A lack of sleep will show up under your eyes as dark circles or bags. Proper rest will also benefit your body and your life.

3. Drink 6 to 8 glasses of water a day to keep your skin hydrated. It is best to spread the consumption of water in small amounts over the course of the day to be sure it is properly absorbed.

4. Maintain a regular exercise schedule. Exercise gets the blood moving and creates a healthy body.

5. Get lots of fresh air but avoid prolonged exposure to wind and cold.

6. Avoid the sun and tanning beds. The damage done by ultraviolet rays is long lasting and cannot be reversed.

7. Always wear sunglasses to avoid squinting.

8. Try to achieve a well-balanced life and reduce stress.

9. Exfoliate twice a week to rid your skin of dead cells.

10. Develop a skin care routine for your particular skin type.

If you have been neglecting your complexion start right away to improve it - it’s never too late. What you do today will show up in your skin in the future. It’s up to you.

Top 10 Health Benefits of Dates

Top 10 Health Benefits of Dates

Dates can provide lot of health benefits. Dates are high in iron content and fluorine. Dates are rich source of vitamins and minerals.  Consuming dates regularly can help to lower cholesterol and keep many health disorders away. Read on to know more about the top 10 benefits of consuming dates.

The health benefits of dates are innumerable. It is, in fact, a dry fruit that is sweet in taste and is rich in minerals and vitamins. The cultivation of dates can be traced back many years in history. Have a quick look at top 10 health benefits of dates.

Health Benefits of Consuming Dates

1.   Dates are free from cholesterol and contain very low fat. Dates are rich in vitamins and minerals.
2.   They are rich source of protein, dietary fiber and rich in vitamin B1, B2, B3 and B5 along with vitamin A1 and C.
3.   It helps improve the digestive system as it contains soluble and insoluble fibers and different kinds of amino acids.
4.   Dates are great energy boosters as they contain natural sugars like glucose, sucrose and fructose. To get more advantage add dates to milk and make it a very nutritious snack. Dates are very low in calories and are extremely suitable for health conscious people.
5.   Dates are rich in potassium and reduced in sodium. This helps regulate a healthy nervous system. Researches have revealed the fact that potassium intake up to a certain extent can reduce risk of stroke. Dates also help in lowering of the LDL cholesterol.
6.   Dates have high iron content and are very useful in treating anemia. The patients can eat many dates for better advantages. Dates also have fluorine that slows down the process of tooth decay.
7.   It helps people suffering from constipation. Soak dates overnight and take it along with water to have added advantage.
8.   It helps increase one’s sexual stamina. Soak one handful of dates in goat’s milk overnight. In the morning grind the dates in the milk and add honey and cardamom powder and drink it.
9.   Dates help in weight gain and are beneficial for those who suffer from over slimming problem. Dates are excellent for alcoholic intoxication.
10.   Cures abdominal cancer. The best thing is that it does not have any side effect on the body and is completely natural as well as it works better than medicine. It also helps in improving eye sight and helps in curing night blindness as well.

Dates can be chipped and sprinkled on sweet dishes, cakes and puddings and this enhances the state of the dish too. Selection of dates is very easy and you can have good ones if they appear fleshy and evenly coloured. Make sure there is no artificial sugar coating. Wash the dates properly before you eat because dust accumulates on the dates easily. In addition to all these, storing dates is not a big deal. They are dry fruits and so you do not have to face hassles to store them.

Dates can be introduced in daily diet in any form. You can introduce it in the form of snacks. Adding dates in any form makes the food tasty and healthy too. It fills anyone with energy no matter how tired he is. Keeping in mind the health benefits of dates, one should take utmost care while choosing the right quality of dates.

Do not forget to wash the dates thoroughly so that the dust is cleaned properly before consumption. Buy and consume only those dates that are properly packed and processed. No matter how beneficial eatables are, you need to take care while choosing them and so go for the good ones even if you have to pay a little bit more for that.

Top 10 Best Healthy Foods

Top 10 Best Healthy Foods

1. Berries

While the term superfood has been conferred on some berries more than others, the entire family has been a hotbed of research for scientists. Acai berries, blackberries, blueberries, both wild and cultivated, raspberries, strawberries and even cranberries - all have distinct health benefits, showing that the term variety does indeed have merit. Some berries defend against certain cancers while others promote healthy arteries. Others still fight against cognitive decline.

2. Broccoli (and the Brassica family)

Here's another powerful disease-fighting family whose members are also known as the cruciferous family. Brassica includes arugula, bok choy, Brussels sprouts, various cabbages, cauliflower, collards, horseradish - including the hot Japanese horseradish wasabi- kale, kohlrabi, mustard greens, radish, rapini, rutabaga, turnips and watercress. Just this year alone, dozens of studies have examined various substances in these foods and their powerful action in fighting different types of cancer. And these vegetables work in diverse ways to combat cancer at all different stages of the disease.

For those who aren't cruciferous fans, repeated tasting helps. And for broccoli, some garlic and lemon with a splash of extra virgin olive oil might change your minds.

3. Whole grains

Naming the number one whole grain choice isn't fair. All whole grains have something to offer and by eating a mix, you can gather an assortment of perks. Some, like barley, oats and rye, supply benefits for blood cholesterol and regulating blood sugar while others, like whole wheat, provide advantages for regularity. Read labels and look for whole grain as the first ingredient. Be aware that enriched wheat equals refined grain.


4. Green tea

This member of the Camellia sinensis family continues to reap accolades in scientific circles. A defender against different cancers - prostate, skin, bladder, oral, you name it - it seems that green tea's brew of chemicals offers some benefit. It also acts as an antioxidant playing a part in keeping arteries healthy. Bone health and green tea is another area of research. And for those concerned about their weight, a few cups a day may aid in shedding pounds.

But go for the real thing: There have been reported cases of liver toxicity with green tea extracts.


5. Apples

 They're packed with soluble fibre, the type that reduces blood cholesterol and plays a role in regulating blood sugar. But there's more to their apple a day reputation than previously thought. Apples contain high levels of flavonoids, which appear to reduce inflammation throughout the body. And scientists now know that inflammation is involved in the development of many chronic diseases including heart disease, stroke and some cancers. Eat the peel to up your antioxidant intake.

6. Cold-water fish

Salmon, sardines, mackerel and tuna are all super sources of omega-3s, a type of fat that's in short supply in the diets of most Canadians. And they're vital right through the life cycle from pregnancy through to old age. They're key to the brain health of an infant and to that of an elderly person. In between, they're also essential for a growing list of disease-fighting actions from protecting arteries and mental health to maintaining good vision.


7. Extra-virgin olive oil

Simply put, it's the juice of an olive and it's filled a wide assortment of substances that offer a diverse range of health perks. Besides being a monounsaturated fat, EVOO is chock full of compounds with health-promoting effects. In fact, it's the same substances that provide olive oil's distinctive tastes and colours that are responsible for all kinds of weaponry against disease.

8. Nuts

These small packages of goodness continue to impress - a decreased risk of diabetes, blood cholesterol lowering and anti-cancer action is just the tip of the iceberg. Dig in, but practice portion control. They're super as snacks to bridge the gap between meals.

9. Pulses

 Also known as legumes, dried peas and beans, pulses just don't get the respect they deserve. True, they're thought of as peasant food but these days, that's not such a bad thing. Put that together with the research that shows these foods can reduce blood cholesterol levels, help to regulate blood sugar and blood-pressure readings, and legumes are a clear winner as a meat substitute. The one drawback is flatulence - but if you consume these foods regularly, you can reap the benefits without the unwanted side effects.

10. Vitamin D

While it's not a food and you likely can't get enough of it just eating food, vitamin D can't be left off the top 10 list for 2010. The sunshine vitamin, as it's also known, used to be considered mainly for its role in keeping bones healthy. But after years of people practicing safe sun habits and levels of vitamin D dropping, the potential costs to health of vitamin D shortages are now coming to light.

And they are staggering: Just the impact on immune-system functioning alone is astounding. Besides compromising our ability to fight illness, a deficit of vitamin D is linked to an epidemic of type 1 diabetes in children and other autoimmune diseases like MS. It's also being named as a culprit in the development of a number of cancers as well as heart disease. Experts are now saying that adults should take a supplement of 1,000 IU per day.

Top 10 foods that make you feel full

Top 10 foods that make you feel full

More than how much you eat, what you eat determines the satisfaction level of a meal. Nutritionist Sneha Jain lists 10 foods that make you feel full, without making you fat.

Fatty Fish

Fatty fish such as salmon, tuna, mackerel, herring and sardines contain large amounts of omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin — a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Fish also provides ample protein and the best way to eat it is grilled, with steamed vegetables on the side.

Citrus Fruits

Fruits such as grapefruit, lemon, sweet lime, papaya, guava and tomatoes are rich in Vitamin C and fibre. Vitamin C helps the body process fat faster and also stimulates the amino acid known as carnitine — carnitine speeds up the body’s fat-burning capacity. Citrus fruits also have high water content and provide around 50 to 75 kcal, leaving us satiated for a longer period of time.

Green Vegetables

Spinach, asparagus and broccoli have a high thermic effect on the body and a low calorie density. This means that it’s almost impossible for them to be stored as fat because most of their calories are burned off in the digestion process. Apart from that, the fibre in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.

Popcorn

Popcorn is rich in fibre and low on calories. Also, since eating it keeps our mouth busy for a longer time, the satiety levels are high. However stay away from the overly buttered, caramel and cheese cousins.

Oatmeal

Oatmeal is a complex carbohydrate which takes longer to digest — hence it releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal is the most satisfying breakfast cereal, providing more protein per serving than any other grain. Mix it with yoghurt or skimmed milk and it’ll keep you full all morning.

Almond and Walnuts

Raw, unsalted nuts, especially almonds and walnuts, provide essential roughage, protein, fat, minerals and micronutrients. Munching on handfuls of these nuts keeps you full and energetic for longer without adding to your waistline.

Low-Fat Dairy Products

Skimmed milk, low fat cheese and yoghurt are a good source of calcium, which helps break down fat cells. Some studies indicate that not getting enough calcium may trigger the release of calcitrol, a hormone that causes fat storage.

Beans

Beans are high in fibre and a good source of protein. They also take longer to digest, making you feel full for a longer time. Also, protein has the highest satiety index (which determines how long will you feel full) than any other element.

Whole grains

Jowar, bajra and ragi contain complex carbohydrates, which release glucose slowly when broken down during digestion. The glucose helps in maintaining your blood sugars levels and combats sugar craving. They are also a rich source of fibre and Vitamin B complex that play an important role in metabolic control.

Apples

High water content and ample fibre is the reason why you feel full after eating an apple. An apple’s skin contains pectin soluble fibre that is a natural appetite suppressant. Seems like an apple a day keeps the weight away.

10 Tips for Avoiding Weekend Weight Gain

10 Tips for Avoiding Weekend Weight Gain

Is weekend overindulgence the cause of your weight gain?

Did you know that even if you stick to a healthy diet or exercise routine all week, weekend overeating could result in an average gain of 9 pounds a year? That's what researchers from the Washington University School of Medicine in St. Louis found in a recent study published in the journal Obesity.

Like the study subjects, many people stick to a routine of relatively healthy eating and regular exercise on weekdays -- but when 5 o'clock Friday rolls around, all bets are off. Then, come Monday morning, your pants feel a little tighter and the needle on the scale moves up a notch.

There's no way around it; the trick to avoiding weekend weight gain is consistency, says James Hill, PhD, co-founder of the National Weight Control Registry, which tracks people who have succeeded in losing weight and keeping it off.

"Our studies show that successful losers that keep the weight off long term are consistent every day in their lifestyles, so eating healthy and exercising is their routine regardless of day of the week," says Hill. "When weekends are a time out, those extra calories and time off of exercise add up, and undermine weight loss efforts."

Here are more tips from the experts to help you outsmart weekend weight gain:

1. Weigh in regularly. Weigh yourself every day -- or at least every Friday and again on Monday. When you see your weight creeping upward, that's a signal to cut out the splurges and increase activity. For consistency's sake, weigh yourself first thing each morning after emptying your bladder.

2. Focus on healthy eating and moderation. You've probably got more time on the weekends, so why eat processed foods? Take the time to prepare and enjoy whole foods like fruits, vegetables, beans, whole grains, lean meats, and low-fat dairy. Cook up a pot of soup or chili, or cut up veggies to enjoy as snacks. Eating fiber-rich whole foods and lean protein will keep you feeling satisfied for hours.

3. Plan ahead. If you're headed for a party or out to dinner, eat less that day and/or power up your physical activity. When you're planning to be out running errands, pack healthy snacks or a lunch to help yourself avoid the high-calorie offerings at fast-food restaurants and the food court.

4. Watch portion sizes. The best way to get familiar with portion sizes is to pull out the measuring cups once in awhile. This will help you "eyeball" portions better even when you're away from home. You can also visualize common items to keep portions in line. For example, a baseball equals about 1 cup (fruits, vegetables, greens, flake cereal); a light bulb equals 1/2 cup (pasta, rice, potatoes, beans); a golf ball looks like 1/4 cup (dried fruit, peanut butter, nuts) and a deck of cards is about the size of 3 ounces of burger, chicken breast, or fish. Another trick: Try downsizing plates and utensils so servings look larger.

5. Get physical. Instead of spending extra time on the couch, use your weekend time to take a bike ride, go for a hike, play tennis, or simply go walking with your family and friends. Even shopping at the mall can be exercise. Strap on a pedometer and strive for 10,000 steps each day.

6. Eat out sensibly. Don't arrive at the restaurant starving. Otherwise, you could take in hundreds of extra calories from the bread basket or appetizers alone. Have a cup of vegetable soup, a green salad, or another light snack to take the edge off your appetite an hour before you go out. When you arrive, scan the menu or buffet and choose foods that are not laden with cream or sauces or prepared in casseroles.

7. Eat a healthy breakfast. You've got time to enjoy breakfast on the weekend, so do so. Just avoid the giant farm-style breakfasts loaded with fat, sodium, and calories. Have an egg or two, whole-grain toast, and some fruit. Or choose a bowl of high-fiber cereal with low-fat yogurt and fruit. A healthy breakfast sets the tone for the day. Successful losers never leave home without it.

8. Think thin. Keep your weight loss goals in mind on the weekends so all your hard work during the week isn't wasted. An occasional splurge is fine, but don't make it a regular thing. When you're socializing, focus more on the people and conversation -- and less on the food.

9. Beware beverage calories. Calories from alcohol, sodas, and juices add up quickly; before you know it, you've downed several hundred extra calories. Alcohol can also loosen your resolve to eat healthy. Consider liquid calories as extras, because they don't fill you up or reduce the amount of food you eat. Enjoy one glass of wine instead of two, order light beer instead of regular, or have your cocktail with club soda or diet soda to help keep calories under control.

10. Eat more meals at home. It's harder to control your eating when you eat out. One study showed that people who ate out 13 times per month ate 32% more total calories than those who ate out four times monthly. Portions are larger at restaurants, and you have less control over how the food is prepared. When you cook at home, you can prepare exactly what you like, and you're in charge of the ingredients, says Ellie Krieger, MS, RD, author of The Foods you Crave and host of Food Network's Healthy Appetite.

10 Flat Belly Tips

10 Flat Belly Tips

 Stomach feeling fat? Here's how you can de-bloat to look and feel better.

You'd love to have a flat belly for the party tonight, but thanks to one too many sodas or that basket of tortilla chips, zipping your pants is a real struggle. Abdominal bloating not only looks bad, but can cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily.

We're not talking about extra pounds of stomach fat here, but the temporary abdominal distention that plagues most everyone from time to time. Unless your stomach bloating is because of a medical condition, such as liver or heart disease, the only real cause is intestinal gas - not "water weight," says Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic.

“It is a myth that bloating in the stomach is from fluid accumulation in healthy adults, because the abdomen is not a place where fluids accumulate first," Jensen says. "Instead, you would see it in your feet or ankles as long as you are upright."

So what causes gas to accumulate and wreak havoc on how you feel and look? Experts say there are several causes, from food intolerances to constipation.

Flat Belly Tip No. 1: Avoid Constipation.

Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating, Jensen says.

To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.

If you're eating a low-fiber diet, gradually bump up the fiber level, making sure you also drink plenty of fluids for better tolerance.

Flat Belly Tip No. 2: Rule Out Wheat Allergies or Lactose Intolerance.

Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests.

You may benefit from reducing the amount of the suspected food and/or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurts, which are lower in lactose.

Flat Belly Tip No. 3: Don't Eat Too Fast.

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, a spokesperson for the American Dietetic Association.

So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, and you can decrease bloating just by chewing your food more, Blatner says.

There's another benefit to slowing things down: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Flat Belly Tip No. 4: Don't Overdo Carbonated Drinks.

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly, Blatner says.

Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat.

Flat Belly Tip No. 5: Don't Overdo Chewing Gum.

Chewing gum can also lead to swallowing air, which can cause bloating.

If you've got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.

Flat Belly Tip No. 6: Watch Out for Sugar-Free Foods.

"Many of my patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and drinks," which can lead to bloating, Blatner says.

Experts recommend consuming no more than 2-3 servings per day of artificially sweetened foods and drinks.

Flat Belly Tip No. 7: Limit Sodium.

Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling, Jensen says.

Get in the habit of reading food labels, Blatner advises. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product -- or a total of 2,300 mg of sodium per day.

Flat Belly Tip No. 8: Go Slow with Beans and Gassy Vegetables.

If you're not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower.
Cabbage Family Vegetables
Vegetables belonging to the cabbage family include broccoli, cauliflower, Brussels sprouts, kohlrabi, kale and collard greens. These foods, as well as dried beans, are gas producing because they contain a complex sugar known as raffinose. The human digestive tract does not have a particular type of enzyme, alpha galactosidase, required to metabolize this sugar. However, bacteria found in the digestive tract do possess alpha galactosidase. Bacterial metabolism of raffinose causes the release of gaseous byproducts that are then eliminated through flatulence.
That doesn't mean you should give up on these super-nutritious, high-fiber vegetables.

"Don’t be nervous about beans," Blatner says. "Just work them into your diet slowly until your body adjusts to the compounds that can initially cause gas."Or, you can take an enzyme product like "Beano," which can help reduce gas from beans or vegetables.

Flat Belly Tip No. 9: Eat Smaller Meals More Often

Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals (think Thanksgiving). Eating more frequently can also help control blood sugar and manage hunger.

So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U.S. Department of Agriculture's "mypyramid" web site.

Flat Belly Tip No. 10: Try Anti-Bloating Foods and Drinks.

A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics ("good" bacteria) may help reduce bloating.

"These are safe foods that are good for you when used appropriately, so why not try them and see if they help you de-bloat?" says Blatner, author of The Flexitarian Diet.

A Final Word About Stomach Fat

Experts agree that laxatives, water pills, fasting, and skipping meals are not recommended, either to help you de-bloat or lose weight.

If you're looking to flatten your belly for the long term, there's no substitute for losing a few pounds, Jensen says.

"For most everyone, when you lose total body fat, your body reduces belly fat preferentially," he says. "Even though people lose weight differently, there is a little more lost in the abdominal region than elsewhere.”

Experts also say that doing ab exercises all day long won’t get rid of the excess belly. Although you can’t necessarily spot reduce, you can strengthen abdominal muscles with routines like Pilates and exercise ball workouts. And, stronger muscles can help your belly appear flatter.

"Toning and strengthening the abdominal muscles can help you look less fat [and] improve your appearance, muscle tone, and posture, which is also very good for your back," Jensen says.

Dietitian's Top 10 Diet Tips

Dietitian's Top 10 Diet Tips

Dietitians share their own strategies for eating healthfully despite life's challenges.  We all know it's a challenge to eat healthfully in our drive-through, junk-food world. But what about those people who make a living urging folks to improve their diets? How do they manage to pull it off themselves? I asked a sampling of dietitians from all over the country how they eat well despite life's challenges, and they shared some favorite diet tips that they use in their own lives.

Diet Tip No. 1: Enjoy Fast Food Weekly, but Make Smart Choices
This is one of my own favorite tips on how to live in the real world as a dietitian and mother and still aim for healthy eating most of the time. When my now 16-year-old was in kindergarten, I started bringing lunch to my two daughters on Fridays when I had volunteer duty at the school -- and "fast-food Friday" was born. My girls are now in high school, and believe it or not, I still do this. (Apparently, they're willing to brave the embarrassment of meeting their mom at the front of the school if it means getting a break from bag lunches.)

The way I see it, this is actually an exercise in moderation. By having it once a week, my girls are exposed to fast food, but it isn't standard fare. They've also learned how to make healthier fast-food choices - fast-food Friday often consists of BBQ grilled chicken sandwiches on whole-grain buns, bean burritos, or vegetable-topped personal pizzas.

Diet Tip No. 2: Drink No More Than 1 Diet Soda a Day

You find soda everywhere in our culture, whether you're at a fast-food restaurant, gas station, vending machine, or a friend's house. Some people limit sugary drinks, but allow themselves boundless diet sodas. And considering that research has found that the number of calories we get from beverages has increased by more than 200 from 1965 to 2002, diet soda may seem like a great solution. But I would personally rather keep my intake of diet soda and its alternative sweeteners to about one per day. One benefit of that is more room for water and healthy green teas!

If you enjoy diet sodas, as I do, try limiting your intake to one can when you want it the most during the day (for me, that's right after lunch or midafternoon). So yes, you'll find diet sodas in this dietitian's refrigerator -- but you'll also find plenty of alternatives like mineral water, lots of tea options, freshly squeezed orange juice, and low-fat milk.

Diet Tip No. 3: Pizza Night!

Marcia Yamashiro, RD, a northern California dietitian who counsels people with eating disorders, participates in a weekly "pizza night" with her family of four.

Sound surprising? The truth is that pizza can definitely be a better choice if topped with vegetables instead of fatty meats, and especially if you ask for extra pizza sauce (it's rich in phytochemicals from the tomatoes). Serve the slices with a green salad and/or some fresh fruit for a more balanced, fiber- and nutrient-rich meal.

Diet Tip No. 4:  Breakfast Cereals With Fewer Than 3 Grams of Fiber Need Not Apply
Carol Ann Brannon, MS, RD, a nutrition therapist and food coach in Georgia, makes sure all the breakfast cereals in her pantry have more than 3 grams of fiber per serving.

"This way I get my youngest daughter to seek out cereal with fiber, and these are usually the ones lower in sugar, too," says Brannon.

Diet Tip No. 5: Pump Up the Protein
Christine Gerbstadt, MD, RD, a spokeswoman for the American Dietetic Association, makes a point of eating protein at every meal and snack. In an email interview, she suggests trying whey powder or egg white as a protein source at some of your meals or snacks.

Diet Tip No. 6: Keep Score of Fruits and Vegetables

Barbara Quinn, MS, RD, CDE, clinical dietitian at the Community Hospital of the Monterey Peninsula, keeps score of her fruit and vegetable servings during the day. "If I get to the end of the day and a piece of fruit or vegetable hasn't touched my lips, then guess what we're having for dinner!" says Quinn.

One of Brannon's favorite real-life diet tips also involves the produce aisle -- she tries to include a vegetable and fruit at every meal. Gerbstadt says she also tries to add veggies to meals and snacks every chance she gets.
Diet Tip No. 7: Have Alcohol Only on Weekends

 "If you enjoy alcohol, be aware that the calories add up quickly -- and one way to control it is to limit consumption to the weekends," says Kathleen Zelman, MS, RD, director of nutrition for WebMD and the WebMD Weight Loss Clinic.

So try limiting your liquor to Friday and Saturday nights - and keep it to a drink or two each night.
Diet Tip No. 8: Have an After-Dinner Drink

Following dinner with a nice, hot cup of tea or a decaf latte can help satisfy your dessert cravings and keep your hand out of the cookie jar, says Zelman. About an hour or two after dinner, many of us get the munchies -- and enjoying a no-calorie or low-calorie beverage can keep your hands and mouth busy during those times.

Diet Tip No. 9: Pre-Dinner Produce Munchies

"Before I start cooking dinner, I cut up veggies or fruit for everyone to snack on while I'm cooking," notes Bonnie Liebman, MS, director of nutrition for the nonprofit Center for Science in the Public Interest.

This keeps her family from reaching for less healthy snack foods while they're waiting for dinner and encourages healthy eating in two other ways, Liebman says in an email interview: It gets a serving or two of produce into everyone before there's competition from other foods at dinner -- and people are more apt to like foods when they are really hungry.

Diet Tip No. 10: Count 4 Colors in Each Meal
Jennifer Reilly, RD, senior nutritionist for The Cancer Project in Washington, D.C., makes sure each meal her family eats naturally contains at least four different colors. "Skittles don't count!" Reilly jokes in an email interview.

"For example, dinner could be veggie chicken nuggets (GOLD), sweet potato fries (ORANGE), cucumber slices (GREEN) and cranberry juice (RED)," Reilly says.