Did you know the foods you eat affect your mood? Relieve anxiety with these foods.

Did you know the foods you eat affect your mood? Relieve anxiety with these foods.

Millions of people around the world suffer from anxiety and maybe you’re one of them. Small things stress you out. Panic attacks happen occasionally. Or you just feel tense and on edge all the time. While medications and therapy are known to help relieve anxiety, you may want to try modifying your diet before seeing your doctor.

Foods and drinks can have a powerful effect on your mood. Some calm you and others stimulate you. Someone struggling with anxiety will want to avoid food that stimulate and focus on those that calm. Here are foods to eat and foods to avoid in your quest for peace of mind.

Pick Probiotics

Scientists have only begun to learn the connection between your mind and your gut. What they do know is that a healthy balance of good bacteria in your digestive system is necessary for the production of neurotransmitters and hormones responsible for regulating your mood. Maintain or restore healthy bacteria in your gut by eating foods that contain probiotics. Examples include yogurt, kefir, sauerkraut, and pickles.

Curb Caffeine

You may drink a cup or two of coffee each morning to help you wake up, but you should know that caffeine is a stimulant that can worsen symptoms of anxiety. Foods and drinks high in caffeine will increase your heart rate, body temperature, and blood pressure. You’re also more likely to feel nervous, jittery, and have trouble sleeping when consuming a lot of caffeine. People who deal with panic disorder are at a greater risk for panic attacks when they have caffeine, so skipping it altogether may be helpful.

Indulge in Omega-3 Fatty Acids

They’re not only good for your heart, but they’re also good for your brain. Omega-3 fatty acids, such as those found in salmon, walnuts, chia seeds, and flaxseed, are able to reduce symptoms of anxiety. So snack on nuts in between meals and fix some fatty fish for dinner tonight.

Avoid Empty Carbs

Cookies, candy, and white bread may taste good going down, but sugar and refined carbs can actually exacerbate your anxiety. These foods cause a spike in your blood sugar followed by a sudden drop. When you feel dragged out from a sugar coma you’re less able to cope with stress. Sugars and refined carbs are also known to increase inflammation in the body, which may contribute to mental health conditions.

And don’t think you’re safer by eating artificial sweeteners. Those that contain phenylalanine or aspartame may trigger or worsen anxiety.

Go with Magnesium

Studies show that anxious people are often deficient of magnesium. Eating a diet rich in magnesium is good for mental health. Take a quality magnesium supplement or eat more eggs, legumes, greens, nuts, avocado, and seeds to get relief from your anxiety.

Skip Processed Meats

Highly processed meats such as hot dogs, sausage, and deli meat are filled with preservatives, nitrates, and sodium. Not only do they increase your risk of certain cancers, but these meats may also contribute to mental health conditions like anxiety. So while processed meats may be savory and easy to prepare, they’re better left out of your kitchen.

Aim for Antioxidants

You know fruits and vegetables are good for your body, but did you know they’re also good for your mental health? Foods high in antioxidants work to protect the mind and body from damage and inflammation caused by free radicals. Bright-colored fruits and vegetables are your best source of antioxidants but seeds and nuts are also great options.





© 2009-2010 Keuilian Inc. 
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Could your bad breath be a sign of excellent health?

Could your bad breath be a sign of excellent health?

Eat more garlic. Here’s why.

Whether used in stir-fry, salsas, salads, or soups, garlic may be a food you want to eat more often. Known for its strong odor and flavor, garlic is also recognized for its powerful healing properties. Ancient Egyptian, Greek, Babylonian, Roman, and Chinese civilizations used garlic to season food and treat various illnesses. And for good reason.

Garlic is a member of the onion family. When a garlic clove is crushed, chopped, or chewed, sulfur compounds are released. Called allicin, this powerful antioxidant compound is what gives garlic is pungent smell, flavor, and health benefits.

According to myths and legends, garlic wards off evil vampires. You may not need garlic for protection from vampires, but it may help protect you from the health troubles below. Just remember to brush your teeth after you eat it.

Let food be thy medicine, and medicine be thy food. – Hippocrates

Heart Disease

One effect that allicin and garlic’s other powerful compounds have on health is its ability to lower blood pressure, reduce cholesterol, and thereby reduce your risk of heart disease. The world’s leading cause of death is often attributed to high blood pressure and high cholesterol that cause heart attacks and strokes. Eating garlic improves the flexibility of blood vessels and heals blood vessel damage from chronic inflammation.

Garlic supplements at high doses have been shown to be as effective at lowering blood pressure as prescription medication. The amount of garlic required to gain this effect is equal to four garlic cloves a day.

Colds and Flu

Garlic may also fend off the common cold, respiratory illness, and flu virus. Eating garlic provides a boost to your immune system so your body is better able to defend itself against foreign invaders. When you do get a cold, high doses of garlic can help shorten the length and reduce the severity of your illness by up to 70 percent. During the winter months when illness is more rampant, you may want to increase your consumption of garlic to stay healthy.


Garlic’s effect on the immune system may help in the fight against cancer. A diet that includes garlic may potentially protect you from cancers of the upper digestive tract including cancers of the mouth, pharynx, esophagus, and stomach. The strong sulfur compounds may also help prevent the development of lung cancer. Further studies are needed to confirm the role garlic plays in the prevention and treatment of cancer.

Dementia and Alzheimer’s Disease

Free radicals damage the body’s cells, causing your body and brain to age faster. The antioxidants in garlic help protect your brain from the damage caused by free radicals. They also strengthen your cardiovascular system. For these two reasons, garlic may protect you from developing dementia or Alzheimer’s disease.

Heavy Metal Damage

Exposure to heavy metals such as lead, mercury, or cadmium can lead to kidney damage, neurological problems, headaches, or high blood pressure. When taken in high doses, garlic may reduce the levels of these metals in the blood and thereby protect organs from damage caused by heavy metal exposure.

Nutritious and Delicious

Garlic not only tastes good and fends off disease, but it’s full of nutritious goodness. It’s rich in vitamins and minerals such as manganese, vitamin B6, and vitamin C and also contains selenium, calcium, copper, potassium, iron, phosphorus, and vitamin B1.

If you’re not already eating garlic, it’s easy to add to your diet. Make bland dishes savory without adding calories or unhealthy fats. You can buy garlic in whole cloves, powders, pastes, oils, or supplements. In order to get the greatest benefit from allicin, crush your garlic and add it to your food after cooking.










© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Eat a breakfast that fills, satisfies, and energizes you all morning long


How often do you find yourself with the midmorning munchies? Even on the days you sit down to eat breakfast your stomach starts to growl way before lunchtime. And it’s not just that you feel hungry, but you feel zapped of energy as well. Vending machine snacks and break room donuts are hard to resist when lunch is a long way off.

You know breakfast is the most important meal of the day, but did you know what you eat for breakfast makes a big difference in your energy level, lasting satiety, and overall health? The two things you want to include in each meal and snack are fiber and protein. Protein is particularly important, as eating more protein at breakfast has been shown to reduce your calorie intake the rest of the day. That’s because foods high in protein take longer to digest so you feel full longer. They also slow the rate your body digests carbs, keeping your blood sugar at a more even level.

Aim to eat 25 to 30 grams of protein at breakfast. If you have trouble knowing what you should eat, keep reading to get a few options.

I find that protein wakes up my brain and gets me ready for the rest of my day. – Marisa Tomei

Protein Option 1: Eggs

Besides meat, eggs may be one of the first foods that come to mind when you think of protein. With six grams of protein in each egg, they’re an easy and super nutritious way to increase dietary protein. Keep hard-boiled eggs in the fridge to eat on the go or take a few minutes to scramble some eggs. Make an omelet and include foods like black beans and cheese to really pile on the protein.

Protein Option 2: Greek Yogurt

Besides being high in protein, Greek yogurt also supplies probiotics and calcium. With roughly 15 grams of protein and 170 milligrams of calcium, Greek yogurt is hard to beat. And you don’t have to eat it straight. Make your morning special with a parfait. Layer Greek yogurt, berries, walnuts, and high-protein granola for a pretty breakfast that’s both filling and nutritious.

Protein Option 3: Cottage Cheese

Including cottage cheese with breakfast is an easy way to eat more protein. One cup of cottage cheese contains nearly 30 grams of protein. Top it with fresh fruit or chopped nuts for added nutrition. Look for cottage cheese that’s reduced fat and low in sodium.

Protein Option 4: Smoothie

When made with the right ingredients, a breakfast smoothie can be a simple way to get your protein, fiber, and calcium. A healthy smoothie includes foods like Greek yogurt, low-fat milk, frozen berries, bananas, peanut butter, protein powder, or kefir. Don’t have time to whip up a smoothie? Keep pre-made protein shakes on hand to eat on the run.

Protein Option 5: Cereal

Cold cereals and oatmeal can be a healthy way to get more protein. Just remember that many cold cereals and instant oatmeals are filled with added sugars, colors, and artificial flavors. Skip those and look for cereals that contain at least five grams of protein, five grams of fiber, and fewer than 10 grams of sugar per serving. Pour on some reduced fat milk and sprinkle on nuts for an even bigger protein boost.

Protein Option 6: Toast

The right kind of bread with the right kind of topping can be a healthy way to get your morning dose of protein. Always choose bread made with 100 percent whole grains. Stick a piece or two in the toaster and top with peanut butter, poached egg, or hummus.








© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

The Low Down on Sugar from Fruit.

Fruit contains natural sugars. Some have more, some less. Here is The Low Down on Sugar from Fruit…

Full of fiber, vitamins, and minerals, fruit is one of nature’s healthiest foods. The natural sugar found in fruit is one reason it’s so yummy. Called fructose, this sweetener unfortunately increases a fruit’s calorie and carb content. Like any sugar, the natural sugar in fruit causes a spike in blood sugar and can be a contributing factor to weight gain, tooth decay, and high triglycerides. So it’s a good idea to keep an eye on your sugar—and therefore fruit—intake.

The current recommendation is that women eat 26 grams or less of sugar each day and men shouldn’t consume more than 36 grams. You’re also advised to eat two cups of fruit each day, but if you eat that much of certain fruits, you can quickly go over your sugar limit. For those who are diabetic or trying to cut back on carbs, limiting how much sweet fruit you consume may be part of your diet plan. Because while your body needs the nutrition fruit provides, you may need to be picky about which fruits you enjoy.

Read on to learn which popular fruits are highest in sugar and which are lowest, then adjust your fruit intake to meet your daily needs.

High: Mangos

Perfect in smoothies and salads, mangos are one of nature’s sweetest fruits. With 23 grams of sugar in one cup, you’d do well to enjoy just small amounts of mango. Rich in vitamins A, B6, and C, mango is packed full of powerful antioxidants. When you do eat a high-sugar fruit like mango, be sure to pair it with a source of protein to slow its digestion.

Low: Avocados

You may not think of avocados when you think of fruit, but that’s how they’re classified. And if you love avocado, take heart—you can eat an entire avocado and only consume one gram of sugar. Avocados are full of heart-healthy fats, contain more potassium than bananas, and are loaded with fiber and antioxidants.

High: Cherries

Sweet cherries are another fruit that’s high in sugar. One cup, including the pits, contains 20 grams of natural sugars along with plenty of fiber, antioxidants, and potassium. When snacking on cherries, set aside a single portion size before you get started to avoid overdoing it.

Low: Berries

They may taste sweet, but blackberries, strawberries, cranberries, and raspberries contain seven or fewer grams of sugar per cup. Also rich in vitamin C, fiber, and antioxidants, you can eat as many berries as you want without feeling too guilty. Enjoy them as a snack, in smoothies, or fruit salads.

High: Bananas

Coming in at 18 grams of sugar per cup, bananas may be high in sugar and carbs, but they’re also full of vitamin B6, fiber, and antioxidants. The riper the banana, the more sugar it contains. Even though they have lots of sugar, the nutrients in bananas help keep blood sugar levels in check in healthy folks.

Low: Watermelon

What’s summer without watermelon? The good news about watermelon is that it’s low in sugar. With only 10 grams of sugar in each cup, watermelon is a sweet treat you can eat as much of as you want. Made mostly of water (hence its name), watermelons are also a great source of vitamins A, B6, and C, potassium, lycopene, and antioxidants.

High: Grapes

With 23 grams of sugar in a cup, both red and green grapes are near the top of the list of popular high-sugar fruits. Despite their high sugar content, grapes are also high in fiber, antioxidants, and resveratrol, a polyphenol compound that’s good for your heart.

Tips for finding a physician you can trust

Tips for finding a physician you can trust.

Maybe you moved to a new town, had a bad experience with your current doctor, or need the expertise of a specialist. Whatever the reason, you’re in the market for a new doctor and don’t know where to find one. You realize there are dozens or even hundreds to choose from, so how do you find the right fit? You want a doctor who listens without seeming in a rush, someone who genuinely cares about your situation, and a physician you can trust to manage your healthcare.

As you begin your search, here are a few ways to narrow down your options.

Consider Insurance

The first step in finding a doctor is to check your insurance plan. You need a physician that’s “in-network,” meaning one that accepts your insurance.

Otherwise you’ll be charged higher fees or required to pay for the entire office visit out of pocket. Call your insurance provider or find a doctor directory on your insurance website to figure out what physicians are in your network. Because practices often add or drop insurance plans, it’s a smart idea to double-check with the office regarding your insurance before making an appointment.

Get Referrals

One of the best ways to find a doctor you can trust is to ask friends for recommendations. Check with your co-workers, neighbors, or even your social media friends for referrals. Find out what they like or don’t like about their physicians. And don’t be afraid to ask specific questions, as most people are willing to share their experience. Their advice will help you decide whether you want to pursue a particular doctor or not.

If you’re moving to a new town or need a specialist, ask your primary care physician for a recommendation.

Take Logistics into Account

Are you looking for a doctor who’s convenient to your home or office or are you okay traveling an extra distance to find the right one? You may also want to consider the doctor’s office hours. Do you need a practice that offers weekend or evening appointments? If language is a factor for you, make sure the doctor is able to communicate in a language you understand.

In some instances, time may be a deciding factor for you. Is the doctor able to see you in a reasonable amount of time or will you have to wait weeks or months to get an appointment? What is the average wait time in the waiting room? Waiting 15 to 30 minutes is understandable, but can you afford to wait an hour?

You may also have a strong preference regarding which hospital you want to receive treatment. In this case you should check to see which hospital your doctor is affiliated with.

Or maybe technology is a deciding factor for you. Some doctors provide a patient portal that allows you access to your health information and lab results and let’s you set appointments, order prescription refills, or ask questions. If this is important, make sure such options are available before signing up with a new physician.

Check Credentials

To help ensure quality care, look for a doctor who is board certified. This certification shows that a physician graduated from a reputable medical school, completed residency training, is licensed by the state, passed exams, and pursues continuing education.

See for Yourself

The relationship you have with your primary care physician, pediatrician, or (in some cases) a specialist may last for years. A face-to-face meeting or phone conversation may help you find someone you are compatible with. You want a doctor whose personality you like, you feel comfortable with, and you can trust. Use this initial interview to ask questions about the physician’s medical philosophy and methods of treatment. Then make the decision you feel is best for you.






© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Could Your Dog Be Your Fat Loss Secret Weapon?

Six ways your four-legged best friend can help you lose weight.

Could Your Dog Be Your Fat Loss Secret Weapon?

Overweight humans aren’t the only ones who need to lose weight; overweight pets do, too. It’s estimated that half of all dogs and cats are overweight. While being a few pounds overweight isn’t that big a deal for humans, it is for pets. Five extra pounds on a medium-size dog or three extra pounds on a cat equate to 50 extra pounds on an average-size adult male person. Like humans, carrying around extra fat puts your pet at risk for a number of serious health conditions.

Maybe your dog needs to lose weight, and maybe not. But you just might. Take advantage of having a dog by using it to help you lose weight. You’ll both benefit and grow closer in the process.

I have never met a dog I couldn’t help; however, I have met humans who weren’t willing to change. – Cesar Millan

Need to Walk

Dogs need at least two trips outdoors to relieve themselves each day. Instead of letting your dog run in a fenced yard, take the pooch out for a walk. Whether you walk for 5, 15, or 30 minutes, a little physical activity each day will do you both good. You’ll both get more out of your walk if you set a brisk pace, include hills, or include intervals of fast- and slow-paced walking.

Make Exercise Fun

Exercising alone can be lonely and boring. Take along your dog and your workout becomes a little more interesting. Head to the dog park and meet a friend. Play fetch with a Frisbee or stick. Teach your dog new tricks and then practice them. If you’re tired of walking, try rollerblading, jogging, hiking, kayaking, or bike riding with your dog by your side. Large breeds will especially benefit from a more active workout.

Establish Routine

You know routine helps make exercise a regular part of your life. Including your dog in your workout is a great way to make healthy habits stick. Dogs are smart and like to do things on a schedule. Exercise around the same time each day with your dog and your furry pal will come to expect it. Feel like vegging on the couch? Too bad. Your dog will whine and nudge until you get up. Don’t ignore it, but see your dog’s eagerness as motivation to improve your health and get out and about.

Diet Together

Chances are you love your dog and want it to be happy and healthy for as long as possible. Since dogs become overweight in the same way humans do (overeating and under-exertion), it’s time to make changes in the way you both eat. The fact that your dog is overweight is your fault. It’s time to make changes to both of your diets. Limit portion sizes, skip the treats, and fill up on healthy foods. Take comfort that your dog is in this weight-loss battle with you and will support you along the way.

A Healthy Distraction

Emotional eating can be a major contributor to weight gain. Instead of reaching for a bag of chips or a tub of ice cream when you’re feeling sad, angry, or bored, pet your dog. Interacting with your dog, giving affection, and practicing its tricks are all great ways to distract you from your negative emotions. You’ll forget about the snacks and your dog will be grateful for the attention.


Studies show people who exercise or diet with a partner are more successful at weight loss. Don’t have a friend to keep you accountable? He may not stand on two legs, but your dog is more than willing to be that best friend you’re looking for to join you on your journey to health and fitness.














© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.