Managing Your Dietary Habits


Managing your dietary pattern can have a significant effect in your overall well-being. It can prevent you from cardio-vascular diseases, hypertension, diabetes and many more. To eat healthier food, you may need to change some of your daily habits.

In order to eat a healthy diet, you need to make some changes which can lead to a better health. This refers to the food choices preferred by persons everyday. They differ from person to person. It helps an individual to stay fit and well throughout his life.This includes fruits, vegetables, cereals,Top Healthy Diet Tips For Staying Shape During the Holiday Season water, low fat dairy products, etc.

The habitual decisions an individual makes when selecting what foods to eat differs. Each person holds some food preferences. This could be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy. It plays a significant role in the quality of life, health and longevity.

Diets focusing on single nutrients can have negative consequences. The sad reality is that people choose to eat foods, not nutrients. Having identified healthy dietary patterns, knowledge on nutritional contents and food components will always be important.

Given the relative stability of caloric intake by each individual, changes in dietary habits are generally characterized by substitution effects, where high consumption of some foods is associated with lower intake of other foods. This makes inferences about individual foods particularly challenging.

On the other hand, food patterns can be defined as the quantities, proportions, variety, or combination of different foods and drinks in diets, and the frequency with which they are habitually consumed.

A healthy dietary pattern involves many choices. Among them is choosing a balanced diet. It helps you manage weight. Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars; the key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.

Making sudden, radical changes to your eating patterns such as eating nothing but soup, can lead to short-term weight loss. However, such radical changes are neither healthy nor a good idea, and won’t be successful in the long run.

Habits take time to develop. It doesn’t happen overnight. You need to be patient and determined. For example, if you may realize that you eat too fast when you eat alone, try to share a lunch with a colleague at work. Another strategy is to put your fork down between bites. Also, minimize distractions, such as watching the news while you eat. Such distractions keep you from paying attention to how quickly and how much you’re eating.

Eat more slowly. If done too quickly, your hunger is not satisfied. So, you tend to eat more. Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger.

Aim for fitness instead of just merely satiating your hunger. So, manage your eating habits now for long-term health and wellness!



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A Big, Fat, Deadly Lie About Produce

Fruits and vegetables. The phrase sounds innocent enough, and we hear it all the time.

But here’s the problem. It makes them seem as if they’re equal, and they’re not. In fact, fruits always get top billing, which reinforces their healthful status. A status they don’t How to Gain Weight in a Week necessarily deserve.

Here’s another phrase that has become a big, fat, deadly lie in its own right: “5 a day.”

That one comes directly from the superseded Food Guide Pyramid, which called for 3 to 5 servings of vegetables per day and 2 to 4 servings of fruit a day. To simplify, we added together the low values and got 5 a day.

It made it easy to remember, but the problem is what people did with it. And still do. My clients include many sugar addicts and other people who simply don’t like vegetables. These folks are more than happy to get their 5 a day from fruit and leave those yucky veggies behind.

I submit that’s not a good idea – even if I’m the only one saying that.

The problem with fruits is the sugar they contain – fructose. Arguably the most unhealthful sugar around, fructose can cause a variety of health problems. Including, but not limited to, insulin resistance.

This brings us into detail territory, so I’ll save those details for the next post. Be sure not to miss my post on the effects of fructose on our health. You may never say “fruits and vegetables” again!

In the meantime, eat plenty of vegetables – but only a couple of servings of fruit a day.

For more quick tips on food and your health, just visit and grab your free Transform My Health Consult. Discover how easy it is to make small changes that produce big results. You got this!

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar.


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The Basics of Vape Pens

The functionality of a cigarette or pipe is quite easy to understand. All you need to do is light a cigarette and inhale the smoke it produces. On the other hand, a vape pen is somewhat mysterious. However, the way it works is not complicated either. The difference between these units and the traditional units is that they have a heating element instead of fire. Let’s find out more.

Basically, when the tobacco, dry herb, oil or wax heats up, the chemicals found inside transform into vapor. Aside from this, both nicotine and THC turn into vapor at a temperature that is lower Biomagnetism than plant matter combustion point. Therefore, vaporizing is a healthy substitute for smoking.

The basics of Vape Pens

Typical vape pens share similar looks with a traditional pen. They have a cartridge for cannabis buds, wax, oil or a different medical herb. Often, the rechargeable battery is a vital part of the device. The mouthpiece is removable so you can clean it without any effort. On some units, you can find temperature adjustment buttons.

These devices are easy to use and can be found in a lot of price tags, materials, colors and shapes. Besides, you can find fresh models in the market.

Materials used in the device

. All of these are concentrated form of the leaves and buds of marijuana. The THC is obtained from the plant with the help of ice water or a solvent.

For concentrate making, the two common chemicals are pressurized carbon dioxide and butane. As far as butane is concerned, the solvent turns into vapor and leaves a little bit of residue. On the other hand, carbon dioxide is a better way of getting the THC concentrate. However, it requires you to go for expensive machinery.

The Health Benefits of Vaping

Smoking has its adverse consequences but vape pens have a few health benefits as well. You can find new types of these units on the market. More and more research studies are being done to find out more health benefits of these devices.

Vape Mods

For the first time, vaporizers were developed by a pharmacist in China. Actually, his goal was to quit smoking. In a few years, these devices appeared in a lot of countries. However, some countries have banned them altogether.

Aside from this, laws regarding vape pen keep on changing with time. According to many studies, vaporized nicotine can be an effective method if you want to quit smoking. Nowadays, a heated debate is happening to set laws to regulate the use of these units.

For instance, in California, there are regulations to use vape pen. Most people use vape mods to vaporize nicotine and avoid other tobacco products. These units look like a pen. Vape mods use a small cartridge that contains e-liquid. This liquid is made of propylene glycol and liquid nicotine with different flavors. The battery heats up the liquid until it hits 375 degrees and releases vapor that you can inhale via a mouthpiece.


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Enhance Body Immunity

In the wake of Covid-19 pandemic, the people have been taking the required precautions like the use of mask, social distancing, minimal personal interactions, etc. Despite the observance of these measures, it is quite important that one should possess good immunity to fight the new Corona virus Uterine Fibroids infection and other illnesses.

The immune system is essential for our survival. Without it our bodies would be open to attack from bacteria, viruses, parasites, and more. It keeps us healthy as we come across a large number of pathogens.

It is spread throughout the body and involves many types of cells, organs, proteins, and tissues. It has special ability to distinguish our tissue from foreign tissue. Dead and faulty cells are also recognized and cleared away by it.

If it encounters a pathogen, a bacterium, virus, or parasite, it mounts a so-called immune response. An immune response is a reaction which occurs in our body for the purpose of defending against foreign invaders. A toxin or other foreign substance, which induces an immune response in the body thereby producing antibodies, is called antigen.

Central to its ability to mobilize a response to an invading pathogen, toxin or allergen is its ability to distinguish self from non-self. The host uses both innate and adaptive mechanisms to detect and eliminate pathogenic microbes.

Innate immunity is the defense system with which we are born. Innate immunity involves barriers that keep harmful materials from entering our body. These barriers form the first line of defense in the immune response.

If pathogens successfully evade the innate response, we possess a second layer of protection, the adaptive immune system, which is activated by the innate response. It adapts its response during an infection to improve its recognition of the pathogen. This response is retained after the pathogen has been eliminated in the form of an immunological memory, which allows the adaptive immune system to mount faster and stronger attacks each time this pathogen is encountered.

Tips to enhance immunity –

The following are important tips that will help us to enhance our immunity:

Have an adequate sleep –

Sleep and immunity are closely linked. During sleep, the immune system releases proteins called cytokines. Certain cytokines need to increase when we have an infection or inflammation, or when we are under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when we don’t get enough sleep.

It is normally recommended that adults should aim to get 7 or more hours of sleep each night, whereas teens need 8-10 hours and younger children and infants up to 14 hours.

Eat more whole plant foods –

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens by boosting immunity. By eating all different colors of plant-based foods, we are more likely to get a strong and varied nutritional profile. In fact, whole foods, plant-based diet contains 64-times the amount of immunity-boosting antioxidants compared to a diet that includes meat and dairy.

Eat healthy oil –

Healthy fats like olive oil, peanut oil, canola oil and foods rich in omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress our immune system, these fats may naturally combat illnesses. A low-level inflammation is a normal response to stress or injury.

Reduce stress –

The stress suppresses it, increasing susceptibility to colds and other illnesses. It is difficult to define stress. Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress.

Do regular exercise –

The regular exercise is one of the pillars of healthy living. Just like a healthy diet, exercise can contribute to a healthy immune system. It may contribute by promoting good circulation, which allows its cells and substances to move through the body freely and do their job efficiently.

Stop smoking –

Smoking can suppress it because nicotine can lead to decreased neutrophilic phagocytic activity. It can also inhibit the release of reactive oxygen species (ROS) thus impairing the ability of neutrophils to kill pathogens. Within the lungs, smoking triggers a release of inflammatory agents that lead to persistent chronic inflammatory syndrome.


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Deep Breathing Life Solution

Breathtaking literally can be your best skill, or a “just-getting-by” method to your overall well-being. Which method would you choose? Think about your daily challenges and ask yourself how often are you short of breath, losing your voice, coughing, anxious, distracted, tired and generally lacking confidence?

Did you know that all of these trepidations are best resolved by deep breathing with your diaphragm and intercostal muscles? Your diaphragm is just below your rib cage area where it will expand as your inhale your breath, then relax as you exhale your air. It has the most flexible range of space expansion from holding a small reserve of air to gathering the maximum amount of air in your largest body cavity. With the help of attached What are Electrolytes intercostal muscles the diaphragm expands your lower rib cage outward to create more space for lung capacity.

Discover if you are using your diaphragm to your best advantage. The diaphragmatic breathing method offers you the best management tool to determine when, why, and how to access your breathing solution to exhale your breath slowly over a long time, hold some air in reserve, or to expel it suddenly in a moment.

Step 1: Feel where your diaphragm connects with your breathing.

  • Lie on your back, relax, and breathe slowly.
  • Place your hand gently on your stomach. See and feel your hand and stomach move up as you breathe in, then return as you exhale your breath.
  • Hooray! You are breathing with the diaphragm.
  • Avoid raising your shoulders or breathing only in the smaller upper chest cavity

Step 2: Expand the amount of air your diaphragm maintains.

  • Inhale your air for a count of 3, hold it for a count of 2, and exhale for a count of 3
  • Increase your intake for a count of 4, hold it for a count of 3, and exhale for a count of 5
  • Repeat inhale for 4, hold for 4, exhale for 7. Continue this pattern increasing your exhalation to 8, then 9, then 10; and so on, until 15 or more if you can.

Step 3: Manage your diaphragmatic breathing method when you need it most.

  • Take your time over a few days or weeks to develop and practise increasing the amount of air you can exhale.
  • Relax and practise diaphragmatic breathing to become your significant way to breathe naturally throughout the day whenever you relax, move, or speak.

In today’s world your breathing method may have life saving potential. Use this as your default deep breathing method for emergencies to avoid anxiety, to be heard clearly, and to not run out of breath. Now you know, this is your secret deep breathing power source for your life!

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How to Stay Healthy or Self-Isolating

In the age of the coronavirus, we are being asked to respond in ways we never imagined; specifically to self-isolate… stay home. As we practice self-isolation, we must be vigilant about safeguarding not only our physical health but our emotional wellbeing. We must stay healthy and sane.

I can think of no other way to do either than physical activity and movement. The importance of physical activity and movement is not new. It dates back to the beginning of time. The ability to run, walk, jump, climb, lift, carry, crawl, throw and catch things was critical for survival.

Physical activity-though not driven by the same necessities as in pre-historic times- is just as 10 Life Saving Foods important today; even more so when you are shut-in. No matter your age, aches, pains, mental or physical abilities or disabilities, you can and must engage in some kind of physical activity if your goal is to stay healthy and sane during challenging or difficult times.

Although it feels good to be “out and about” with friends, it’s not necessary to get the physical activity and mental stimulation you need. In fact, one of the simplest and easiest ways to put both into your day is to… just move. People, who are blessed with good physical and emotional health, move naturally and regularly-whether indoors or outdoors.

To move naturally is to incorporate activity into your day that does not take a lot of time, thought or effort. Examples of natural movement activities include: standing while talking on the phone, marching in place while watching your favorite television show or movie, dancing to your favorite music (anytime, anywhere), swinging or pumping your arms while seated, standing or walking, swaying from side-to-side while cooking. Even small everyday movements like sweeping, dusting, moping or getting up to turn off a light add up over the course of the day or week. Big or small movements, they all matter.

Sometimes, I am asked, “Does sitting in a rocking chair count?” It depends. I once read that our 35th U. S. President used a rocking chair to ease his back pain. While there are some health benefits to rocking, there are other ways to move that more accurately meets the prescribed definition of physical activity and natural movement. Of course, rocking back and forth in a chair is better than nothing.

The bottom line is this: Find your natural movement of choice. Then, make it a daily habit. Be consistent, conscientious, and passionate. View every occasion as an opportunity to move. It doesn’t matter if you are sitting or standing, just move. People who move naturally have a better quality of life (and are saner) than those who don’t.

Stay healthy… stay sane… stay active.

Daisy Saunders writes and speaks on positive/healthy aging and personal empowerment. She also teaches Zumba® Gold (a dance fitness program that combines Latin and international music with dance moves) to older active adults and people with mobility challenges.

Daisy is the author of ZEAP… 50 Nuggets for Navigating the Second Half of Life and Big Eyes™… Big Eyedeas for Achieving Optimum Success in Business and in Life.


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Healthy Consequences of Excess Alcohol Consumption

Many known health issues arise from drinking too much. Alcohol is a neurotoxin and a mild-poison to the body. A common health problem associated with excessive or over-drinking is Cirrhosis of the liver. In fact, there has been a 65% increase in Cirrhosis deaths due to alcohol consumption in the U.S. (cite: 1).

Some common health issues with long-term excessive alcohol use include; high blood pressure, heart disease, stroke, and cancer. The risk to specific types of cancers is well-documented, these cancers include; breast, mouth, throat, liver, and colon cancer. When it comes to your brain, alcohol can do a number on you 10 VITAMINS FOR Digestive Problems causing memory problems, dementia, and early-onset Alzheimer’s. The common psychological problems are depression and anxiety (cite 2).

You have an extremely high risk of becoming dependent on alcohol to function normally. Once addicted to alcohol you will be subjected to a whole host of other challenging health issues, none of which is fun to think about. If you are already there, it’s probably time to get some help as soon as possible. Over 88,000 alcohol-related deaths occur each year in the United States (cite: 3).

Unconvinced You Have a Drinking Problem?

There is an easy way to prove to yourself that you don’t have a drinking problem. Simply take 2-months off from your drinking and don’t drink any alcoholic beverages during that time. If you have no withdrawal symptoms or any pressing urge to have a drink, then you win. If you just can’t do it, don’t be surprised, most people who have alcohol use disorder don’t realize it either.

Do you have a family member who is in denial, yet you can readily see all the signs pointing toward alcoholism? Have you realized that you can’t help them and they won’t help themselves? How about you? Where are you with your alcohol consumption? Need help? It is okay to ask for help before it gets any worse. The damage to your health will only progress if you keep drinking.


1.) NIH – National Institute on Alcohol Abuse and Alcoholism funded study; “The Epidemiology of Alcoholic Liver Disease,” by Robert E. Mann, Reginald G. Smart, and Richard Govoni, published in The Journal of Alcohol Research and Health. 2003; 27(3): 209-219.


3.) NIH – National Institute on Alcohol Abuse and Alcoholism – website page; “Alcohol Facts and Statistics,” last updated


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Balanced Healthy Diet for Women

Human life revolves around food. It has played a major role in defining our life styles, cultures and even personalities! But the fact remains: the quality of diet that we include in our lives determines the quality of our healthy. An active life calls for a good well balanced diet.


This is a question that arises in our mind just as soon as we hear the words balanced diet. Balanced diet simply means that you need to eat five portions of meal each day. These five portions are designed in such a way that they mostly include a variety of fruits, vegetables, nuts, white meat and low fat dairy products.


Women’s schedule is often hectic as she tries to manage both works a family life simultaneously. This can often be exhausting and nerve wrecking. Additionally one cannot do away with obligatory social obligations and family shopping. With such rigorous routine, women are often unable to spare time for physical How to Lose Weight In 30 Days activities. To be honest after a hectic day at work and managing family routine even the word exercise seems to send chills down the body! Nutritionists recommend that a women’s diet should give her 2000 kcal of energy per day. A smart way to obtain these calories is to divide them among the five portions of food that you eat daily as a part of your balanced diet schedule.


Carbs containing foods such as pasta, potatoes, rice and cereals should be taken in small portions. Your diet should mainly consist of proteins such as fish, poultry or meat and various fruits and vegetables. Avoid oil, butter and sugary foods as much as you can.


The old saying “Eat breakfast like a King” is true. There is no better way to start your day than having a good hearty and healthy breakfast. As we progress in this day and age of technology we often neglect this most important meal of the day. However, eating a healthy breakfast plays a major role in keeping your alert and active the whole day. If you are one of those women who are watching out their weight than opt for a protein based breakfast. Proteins take longer time to digest as compared to carbs, so it is likely that you will eat less, feel full early and had consumed fewer calories. A protein based breakfast can range from scrambled eggs to lean ham to smoked salmon. The choice is yours; just make sure that you do not skip breakfast.


Mid-morning bites call for some light snacks that may include some oat cookies or cakes, veggie sticks or simply some low fat yogurt.


Lunch time should be a combination of low carb and protein diet. Excluding carbs from you diet is not advisable as carbs are the instant source of energy and without them the blood sugar levels will slump. Have a combo of high fiber whole grains sandwich with some protein such as chicken, salmon or tuna. Don’t forget to include lots of salad

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Ganoderma Lucidum Spore Oil Advantages


  • Ganoderma Lucidum is the more common term for a mushroom. Beautifully termed as “Lingzhi” in Chinese, “Reishi” in Japanese, “Hangul” or “Yeongji” in Korean. In English, it is also called “Glossy Ganoderma” or “shiny Polyporus”. These many names in so many countries themselves show that the species is important.
  • They can be seen growing up the monsoon or the rainy seasonThe Complete CBD Oil FAQ  on the underside of the deciduous trees like oaks which are giant flowering trees and whose leaves fall off in autumn season. It has been seen growing in various parts of the world in both temperate and tropical geographical zones.


    • The spore of the mushroom has many benefits and it is powdered and turned into oil. From this powder, oil is extracted and is termed as Ganoderma lucidum spore oil. For many years, in Eastern countries, this type of mushroom has been used for medical benefits.
    • It has a very positive effect on the immunity system and can make is very strong. The immune system directly correlates to the WBCs or the white blood cells.
    • The WBCs get support in fighting the cancer cells and various types of infections by helping in fighting foreign microorganisms and prevent unwanted cell growth.
  • For people who are healthy, with no cancer or such issues, the reishi mushroom’s spore oil can be beneficial for them too. It helps to control fatigue and depression or anxiety. Researchers have found that the intake of the products of this species has helped many people with their anxiety.
  • It has been reported that cancers like breast cancer and other types are kept in control by the supplements and the risk of making sewerage damage to the patient is reduced. This product has indeed anti-cancer properties.
  • Ganoderma Lucidum has antioxidants in a huge number. Antioxidants are good at helping the cholesterol level in the blood and keep proper insulin supply. These qualities of the mushroom help in the control of various issues like diabetes.
  • Prostate cancer is a major issue in men’s health. But the supplements containing this fungus spore oil have been found to cure this cancer too, decreasing a chance in of severity in men.
  • Also, this spore oil has antiviral and antibacterial properties, i.e., it helps in fighting viruses like that of Hepatitis and also major bacteria are killed off as this fungus fights them off.
  • The fungi spore oil also helps in regulation and protecting the liver. The liver is a very delicate organ it needs protection for proper insulin stimulation and circulation.


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5 Myths About Weight Loss


It is widely believed that if you focus your exercise and weight training on specific areas of your body that you will be able to reduce the amount of fat in that specific area or region. In reality, there is no such thing as spot reduction, and instead, as you begin to work out and exercise you will start to lose weight evenly  Black Tea Weight Loss  throughout your entire body. Just the same, another common myth is that a high number of repetitions will burn more fat when in truth, fewer repetitions with heavier weight will actually cause you to burn more fat in a shorter amount of time than a higher number of reps with a lighter weight.


This is a very common myth that actually is believable if you consider the reasoning behind it. The myth goes on to indicate that because your body needs to heat up the water, it automatically begins to burn calories whenever you drink cold water. This calorie-burning frenzy continues until your body has adjusted the water temperature to be that of your regular body’s warmth. While drinking water (at any temperature) is an important part of any weight loss system, don’t count on losing weight just from drinking alone. Water helps flush out your system keeping you healthy and free of toxins, but you cannot burn calories just by drinking it without a healthy diet.


This myth is a bit confusing, so let’s set the record straight. Eliminating (or at least minimizing) certain foods such as foods that are high in sugars) should be part of your transition into healthy eating. You always want to minimize the number of high fat (low energy) foods whenever possible. However, eliminating complete food groups from your diet and focusing on eating only one kind of food is not only very difficult to stick with, but in order to maintain a healthy diet, you need a well-rounded selection of wholesome foods from all of the food groups.


Nearly every diet out there focuses on lowering your calorie intake and increasing your overall level of activity, and rightly so. The problem comes when dieters believe that by dramatically reducing their calorie intake they will shed the weight and keep it off. It’s important to gradually reduce your calorie intake so that your body’s natural system doesn’t shift into ‘starvation’ mode, which triggers your system into believing that you need to store food for a possible period of famine (this has been part of our system since the beginning of man). You also need to watch out for a disruption in your body’s natural metabolic pace, as dramatic reductions in calories can slow it down making it harder to shed those pounds.


I’ve seen this myth circulate the weight loss communities many times over the years and while the “best time of day” always seems to change, the basic idea remains the same: You need to work out at specific times for maximum results. In reality, you really don’t have to work out early in the morning, late at night, or anything in between as long as you are actually exercising. Focus more on maintaining a consistent schedule of activity and less on when you actually get it done. For busy moms to business owners, being able to set a specific schedule isn’t always the easiest thing to achieve, so it’s great news that the real facts are that regardless of when you actually exercise, your body will burn the same amount of calories for the same workout regardless of the time of day


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