To Avoid ‘Freshman 15,’ Quality And Quantity Of Foods Count

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Submitted by the Baylor College of Medicine, please share your thoughts below…..

teensCollege is a time for students to learn to be responsible for themselves, whether it’s waking up on time, studying or even deciding what to eat. According to a registered dietitian at Baylor College of Medicine, there are several things college students can do to ensure that they’re consuming nutritious foods and avoiding the dreaded ‘freshman 15.’

“One important thing to do is to establish a schedule to go to the campus recreation center,” said Roberta Anding, registered dietitian with Baylor and Texas Children’s Hospital. “It might be a good idea to get an activity tracker to help ensure that you are getting at least 10,000 steps per day.”

Anding also suggests that when facing the choices at the dining hall, consider filling half of the plate with fruits and vegetables.

“If your favorite thing on the line that day is fettuccini Alfredo, consider having half a plate of fettuccini Alfredo and the other half of the plate have fruits and vegetables,” Anding said. “That imaginary line down the middle of the plate can help in the dining hall.”

The key thing when it comes to snacking is to purchase pre-portioned snacks, she said.

“If you’re going to get almonds, for example, which are a great food but high in calories, you should get the individual portions of almonds rather than a can of almonds. Forcing portion control can help higher calorie snacks such as nuts and trail mix become moderate calorie snacks,” she said.

Anding suggests eating a microwaveable, low-fat bag of popcorn, which is a whole grain. Consider dressing up the popcorn once it comes out of the microwave. Spray with a non-stick cooking spray and sprinkle with parmesan cheese. Cajun spice is another great way to flavor popcorn for those who enjoy a kick.

“You can change the flavor profile and end up with something that’s a little different,” said Anding.

universityOther snacks Anding suggests keeping in the dorm room include hummus with vegetables and Greek yogurt with fruit and quarter teaspoon of dark chocolate syrup.

Anding says to moderate foods that have added fat, such as olive oil or nuts, because they have added calories.

“Don’t assume you can eat an unlimited amount of something because it is good for you,” she said.

Because many clubs and organizations have free food at events at the beginning of the school year, Anding said to skip the free food if you already have eaten dinner. If you know they are offering food and want to eat it, then skip dinner.

Another cautionary suggestion from Anding is to be aware of liquid calories, whether they are from sodas, sports drinks, alcohol or other caffeinated drinks such as lattes. Try diet sodas and consider skipping whole milk and whipped cream in lattes and drink water whenever possible.

Finally, Anding makes some suggestions for foods that will help academic performance.

“Your brain needs high-quality food,” she said.

Breakfasts should include a quality carbohydrate such as oatmeal or shredded wheat, combined with a protein such as eggs, yogurt or Canadian bacon. Proteins help the timely release of carbohydrates in the body.

“Don’t forget that you need carbohydrates to fuel your brain, so don’t skip breakfast,” she said.

Top 6 Super Foods For New Mothers

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By Mike Chapman

pregnantSummary: Congratulations to the new mommies there! While you have entered the new phase of life, with your happiness, you responsibilities have multiplied to a great number. Now you need to be very careful with everything, especially with your diet. Let’s find out what kind of super-food can make you feel better and healthy.

Hope you are enjoying this time. You have just brought a new life in the world and now most of your time goes with him. Your world revolves around the little baby and this at times leaves you wondering where your energy and time fly away. It is something what every new mom worries about. If you are also in the same dilemma, what to have and what not to, for increased energy level, here is the solution.

Have a look at the 5 super-food which can do wonder to your and the baby’s health together. Check out:

1. High-fiber cereal: The new mothers make sure you take a bowl at breakfast daily. This will surely satisfy your hunger and prevent you from a common problem in new moms, i.e. constipation. Due to breastfeeding hormones, the process of intestines slows down. You can take any general multi-bran cereals along with a dollop of low-fat yogurt. This combination serves your body with the right amount of calcium. Also you get probiotics (a good bacteria), which aid your digestive system.

2. Eggs: This one is a boon for the moms who really worry a lot about their post pregnancy weight. Having eggs in your daily diet helps you to shed baby weight. You can add it to breakfast and then you can cut down the high calories for rest of the day. Do you know that a single egg has 5 or 6 grams of filling protein approximately? Thus, it will stop those munchies you are forced to have after few hours. Along this, eggs are known to be one of nature’s best sources of choline. As all nutrients are passed to your infant through the breast milk, this will be greatly helpful in building the memory center of a baby’s brain.

3. Salmon: It has been known for its amazing nutritional value. Containing a high amount of a fat, docosahexaenoic acid (DHA), salmon helps in development of your newborn’s nervous system. It is a rich source of protein and vitamin B12. Thus, it will prevent you from postpartum depression. You can add two main servings of salmon in a week. In addition, add wild and fresh salmon rather than the frozen one.

4. Brown Rice: You are in love with the rice. No problem, but you need to switch to the brown option. These are healthy whole-grain carbohydrates, and are something very important for all new mothers. Include them to your diet as it helps you keep your energy level high and make your blood sugar level consistent. As compared to white rice, it has more fiber and other essential nutrients which help in increasing the breast milk supply and quality.

5. Nuts and seeds: Packed with high nutrition, they serve as a great source of vitamins, minerals, antioxidants, protein, fiber, and monounsaturated and polyunsaturated fats. You need to add them to your daily need. It will protect you from heart diseases. Also it works as an anti-aging agent, which is highly useful for your skin. Always keep a handful of almonds or an apple with almond butter with you.

fruitswhite6. Blueberries: New mothers need to add blueberries to their diet. Being a rich agent of antioxidants, these fruits help you to destroy the free radicals. It is beneficial for you and your baby, and protects you both from several diseases. Having vitamins and minerals in abundance, a nursing mother needs healthy dose of carbohydrates and blueberries are the most apt food. You can include two or more servings of the juicy berries daily.

Consuming them in the right amount will get the energy to look after your newborn and also help you retain your figure back. Isn’t that all you have been looking for!

Mike Chapman is Health and fitness consultant associated with Dr. Scabies providing professional advice to seekers on dermal issues. He is also passionate about writing on Health, Fitness and Natural remedies. He love to shares his experience in his words with online followers, visitors and friends.

5 Foods You Should Stop Feeding Your Kids Now

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By Leanne Thompson

healthychoiceIf you’re reading this then you must be a responsible parent—or at least, trying to be one.
You deserve a pat on the back.

But you’ve got to admit, you’re a much better parent before you had kids. Back then, you were pretty sure of what you will and will not become. You’ll be a “cool” parent. You promised yourself you will not become the kind of parent who forces her kids to eat their broccoli or drink their milk.

They want fries? They get fries.

While fulfilling your dream of becoming a cool parent sounds fun, you may want to play the “responsible parent” while you’re at it. According to the World Health Organization (WHO), the prevalence of childhood obesity has increased at an alarming rate. Overweight and obese children are likely to stay obese into adulthood and are more likely to develop serious health problems such as cardiovascular diseases and diabetes at a younger age.

Bottom line: playing the “cool” parent all the time may cause your kids to fall into the trap of a high calorie diet with low nutritional value—one of the factors that contribute to childhood obesity.

If you’re guilty of helping yourself to some of your kid’s favorite “bad” foods then it’s time for your diet to grow up!

Here is a list of foods you should never let your kids eat:

1. Breakfast cereals

Put down that box!

No matter how adorable their colors and shapes are, breakfast cereals are no-nos. They may be “breakfast champions” for people who are always on the run, but not for your kids. Breakfast cereals are often laden with sugar—hello, calories and tooth decay! You may see some cereal boxes that boast whole grain goodness but the amount of added sugar that comes with the package is a serious deal breaker.

2. Fruit Juice Drinks (In a Box)

Fresh fruit juice—the liquid that comes from a real fruit, can be healthy when consumed in moderation. Fruits are chock-full of nutrients and as an added bonus they are “naturally” sweet. Fruit juice drinks, on the other hand, contain juice, water, sweeteners and perhaps other flavorings to make it taste natural. Here’s the thing: they are not natural.

But it says “No added sugar”

Did you check the list of ingredients? Most bottled beverages that promise calorie-free sweetness contain artificial sweeteners—some of the FDA-approved ones include aspartame (NutraSweet, Equal), sucralose (Splenda), and saccharin. According to The Harvard Medical School Family Health Guide, while these artificial sweeteners got FDA’s thumbs up, they might still be a problem because they may encourage bad eating habits (especially among children) by promoting a craving for sweetness.

pizza3. Pizza

Why is pizza not good for you again?

Oh, right! Because it’s high in saturated fat and sodium.

However, the love for this food is so intense that the Department of Agriculture released a report on its consumption. According to the report, pizza contributes about 6% of the total energy intake of children, 2 to 19 years old, and 4% for adults.

Experts would argue that pizza is not as bad for your health as you think it is. If fact, according to the report, it represents more than half of the total daily intake of lycopene, a potent antioxidant. The problem lies on when and how you eat it—hello, pizza abuse. According to Guiseppe Russolillo, president of the Spanish Association of Nutritionists, pizza is an artisanal product in majority of Italy. In US it’s more related to ‘junk food’ as it is often bought from a fast food chain or frozen at supermarkets.

Russolillo pointed that pizza shouldn’t be consumed more than 2 or 3 times a month and shouldn’t be part of your daily diet, even less for children. A healthy diet, one that contains a variety of fruits and vegetables, is needed to support the nutrient demands during the period of growing development in children. No, adding extra vegetable toppings won’t do. Stop drooling over that pizza and set a good example!

4. French Fries

You knew this was coming.

Stop feeding your kids French fries, now.

Forget the “cool” parent act and know this: the deep-fried potato strips we all love are by nature high in calories and fat. Of course you already know that! But you’re still in a state of denial. Well, it has to stop. We all know that nutritionists and other health experts are not exactly fond of fries because they are high in sodium and oozing with artery-clogging fat. Here’s another shocker: it can cause cancer.

When a starchy food such as potato is cooked at a temperature above 248 degrees, it produces a chemical called acrylamide. According to National Cancer Institute, studies in rodent models have found that exposure to this chemical poses a risk for several types of cancer. Although evidence from human studies is incomplete, the National Toxicology Program and the International Agency for Research on Cancer, considers acrylamide to be a “probable human carcinogen”.

girldonut5. Doughnuts

Fluffy doughnuts that taste a little like heaven have to go too—yep, even the ones that come in fun size.

It’s hardly news that doughnuts are not really the best candidates for a healthy breakfast. According to the Academy of Nutrition and Dietetics, eating a healthy breakfast versus one that includes soda or doughnuts can help your child get more nutrients and perform better at school.

Doughnuts are most often than not laden with sugar and trans fat. We all know that sugar is not really BFFs with your kid’s teeth or weight. And sugar combined with trans fat? The worst!

Trans fats raise levels of “bad” cholesterol (LDL) and lower levels of the heart-healthy one (HDL). High-fat intake has been linked to coronary heart disease, in which plaques build up in the arteries, sometimes leading to a heart attack. Store-bought doughnuts contain up to 40% trans fat and about 200 to 300 calories mostly coming from sugar—yikes!


Childhood overweight and obesity

Added sweeteners

The people who eat pizza every day

Acrylamide in Food and Cancer Risk

5 reasons for your teen to eat breakfast

– Leanne Thompson is a writer and a blogger who has contributed to some of the most well-known Health, Fitness and Nutrition blogs. After struggling with her weight in her teenage years, Leanna was driven to undertake a Bachelors of Nutrition degree with the renowned Iowa State University to study the needs of a human body. Ever since, she has made it her life goal to spread awareness about the importance of healthy weight loss and the wellbeing of the people she meets – Find out more at:

Organically Grown Foods Health And Safety

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This article was provided by PRWeb and Saint Luke’s Mid America Heart Institute. Do you agree or disagree with what the authors view of this article shared? Is organic food actually better? Share your opinions in the comments section.

grapesReview by Saint Luke’s Mid America Heart Institute researcher examines question of health benefits of organic food.

Scientists have long recognized the dangers of cadmium (Cd) exposure to the human body. This heavy metal is emerging as a major cause of vascular disorders, common cancers, osteoporosis, and kidney disease, and can also cause damage to the body’s reproductive and neurological systems. While tobacco smoke can be a significant source of exposure for smokers, the primary source of cadmium exposure for nonsmokers is through consumption of contaminated plant-based foods.

A survey of all previous pertinent research (meta-analysis), appearing recently in the British Journal of Nutrition, concluded that organically grown foods are on average 48 percent lower in Cd than conventionally grown foods. Now, in an invited commentary appearing in the same journal, Saint Luke’s Mid America Heart Institute cardiovascular research scientist James J. DiNicolantonio, Pharm.D., and Mark F. McCarty, B.A., place this finding in the context of the growing epidemiology linking Cd exposure to adverse health outcomes, and conclude that consistent consumption of organic foods over a lifetime could be expected to favorably influence health and mortality risk.

“For years, nutritionists and consumers have struggled with the question, ‘is organic really better?’” said Dr. DiNicolantonio. “What analysis of this research reveals is that, due to the serious health impacts of cadmium exposure and the markedly lower levels of Cd in organically grown foods, the long-term consumption of such foods is likely to be notably protective with respect to a wide range of common pathologies.”

Citing previous studies, DiNicolantonio and McCarty suggest that Cd contamination of chemical fertilizers may be primarily responsible for the higher Cd content of conventionally grown foods.

Dietary Cd is found primarily in grains, green vegetables, root vegetables, tubers, organ meat, and shellfish; hence, in nonsmokers, most Cd exposure derives from plant foods usually thought to be healthful. Although tiny amounts of Cd are excreted in the urine, the human body has no physiological mechanism for regulating its Cd levels, so levels tend to accumulate over time, with a half-life of 10-30 years. Clinically available chelation therapies are not helpful for coping with chronic Cd exposure, as most Cd accumulates in the interior of cells where chelating drugs cannot reach. Fortunately, research has shown that dietary zinc functions to counteract Cd toxicity. Cd is an important inducer of oxidative stress, and rodent studies suggest that the antioxidant activity of spirulina may also lessen the adverse health impact of Cd already in the body.

Nonsmokers who consistently choose organic foods throughout life, as compared to nonsmokers who rely on conventional agriculture, could be expected to experience about half the Cd exposure. By surveying recent epidemiological findings correlating body Cd levels with mortality risk, DiNicolantonio and McCarty estimate that consistent use of organic foods could result in a 20 percent reduction in total mortality.

“Choosing organic foods, avoiding tobacco smoke, and preventing or correcting iron deficiency, are three smart strategies for keeping your body burden of Cd relatively low,” DiNicolantonio notes. “Iron deficiency increases the intestines’ absorption of dietary Cd, and this probably explains why women tend to have higher body levels of Cd than men.”

The recent meta-analysis of organic foods also found that such foods tend to be about 30 percent higher in antioxidant phytochemicals, likely because many of these phytochemicals function to protect plants from pests; crops treated with pesticides may have less need for this protection. DiNicolantonio and McCarty point to research suggesting that higher dietary intake of polyphenolic antioxidants such as flavonoids may provide some protection to the vascular system.

The original paper and corresponding commentary may be found at : and

About Saint Luke’s Mid America Heart Institute

Saint Luke’s Mid America Heart Institute, a member of Saint Luke’s Health System and a teaching affiliate of the University of Missouri-Kansas City, is one of the preeminent cardiovascular programs in the country. Its legacy of innovation began more than 25 years ago when it opened as the nation’s first heart hospital. Since then, the Heart Institute has earned a world-wide reputation for excellence in the treatment of heart disease, including interventional cardiology, cardiovascular surgery, imaging, heart failure, transplant, heart disease prevention, women’s heart disease, electrophysiology, outcomes research, and health economics. With more than 50 full-time board-certified cardiovascular specialists on staff, the Heart Institute offers one of the largest heart failure/heart transplant programs in the country, has the largest experience with transcatheter aortic valve replacement in the Midwest, and is a global teaching site for the newest approaches to opening challenging blocked arteries using minimally invasive techniques.

A short disclaimer…..The Your Health Journal web site is for advice and information purposes only. It is meant to be an educational site. Opinions expressed by other individuals on this web site through guest posts or comments does not mean the creators of this website support their opinions or products. In fact, anything written on this site does not mean it is endorsed by anyone affiliated with this web site! Although we try to do checks of anyone who contributes to our site, we can also not be responsible for any false information they give, whether in their title, or facts they send. If you see an error, please send an email, and we will fix it immediately or remove an the article.

Are Certain Foods Responsible For Your Depression? – Part 2

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By Kac Young ND, DCH, PhD.

Continued from part 1 of this article…..

boyhamburgerFast Food is also known to contribute to depression: People who eat fast food are 51 percent more likely to develop depression than those who don’t, according to a 2012 study in the journal Public Health Nutrition. (2) This includes commercial baked goods, hamburgers, hot dogs and pizza, the researchers said.

The inflammation-linked diet consumed by the women in the study included lots of refined grains — including bagels, pasta and white rice — as well as soft drinks, red meat and margarine. This diet was also low in wine, coffee, olive oil and green leafy and yellow vegetables, study researcher Michel Lucas, Ph.D., a visiting scientist at the Harvard School of Public Health. (3) This diet was considered linked with inflammation because it was associated with levels of C-reactive protein, interleukin-6 and tumor necrosis factor α receptor 2 in the plasma; these are known markers of inflammation. (4)

If you think you have depression, get off the cycle of refined grains, fast foods and sugar. Replace those food traps with more whole grains (wheat or brown rice pasta) fresh vegetables, fresh fruits, lean and hormone free meats, reduce the amount of red meat and use chicken or turkey instead. Substitute soft sugary drinks for unsweetened drinks like water, pure iced tea, club soda or mineral water. You may use a small amount of fruit juice and add sparkling water to create your own refreshing drink. Say no to sodas.

Stay away from the fast food chains. If you must eat out choose Subway. Select whole wheat bread, go for the chicken, skip the cheese and stay away from the fatty dressings. Other chains offer salads, bowls of ingredients instead of tortilla-wrapped items and chicken or veggie instead of meat burgers. You can control how you feel by choosing what you eat. shows you how to treat your health and your body like the gifts they are.





(4) ibid

Kac Young, a former television director and producer, has earned a PhD in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. In the Heart Easy Cook Book sound nutritional advice is followed by family favorites that have been turned into heart healthy meals anyone can make and everyone will love.

Are Certain Foods Responsible For Your Depression? – Part 1

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By Kac Young ND, DCH, PhD.

riceAccording to recent studies, it’s possible that eating certain foods is associated with depression. Can you get happier then by eating differently? Absolutely!

Refined Grains can be causing your depression: Pasta may be a quick go-to meal for those busy nights when you don’t have a lot of time to prepare involved meals, but it is certainly not a good meal to have every night.

Pasta, white rice and bagels (all refined grains) are foods that have been identified as inflammatory and have been linked to depression in women ages 50 to 77, according to an October 2013 study in the journal Brain, Behavior and Immunity.

In the study, researchers looked at the eating habits of more than 40,000 women, who didn’t have depression at the study’s start. They found that those who consumed inflammatory foods regularly were more likely to suffer from depression by the end of the study.

Soft Drinks can also contribute to depression: It’s all too convenient to grab a “Coke” when you’re rushing around, but the same study in Brain, Behavior and Immunity study indicated that soft drinks as part of a regular diet may also contribute to depression. In the study, men and women who consumed one or more sugar-sweetened sodas per day were 16 percent more likely to have a stroke over a 20- to 30-year period, compared with those who drank no soda.

“Soda remains the largest source of added sugar in the diet,” said researcher Dr. Adam Bernstein, of the Cleveland Clinic’s Wellness Institute. “What we’re beginning to understand is that regular intake of these beverages sets off a chain reaction in the body that can potentially lead to many diseases — including stroke.” (1)

If a soda is your go-to drink when you’re thirsty, it may be time to switch to something healthier like water or unsweetened iced tea. Reduce your sugar intake and you will reduce inflammation in your body and help ward off depression.

Stay tuned for part 2 of this article shortly…..





(4) ibid

Kac Young, a former television director and producer, has earned a PhD in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. In the Heart Easy Cook Book sound nutritional advice is followed by family favorites that have been turned into heart healthy meals anyone can make and everyone will love.

Foods For Hair Growth

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A new “Foods For Hair Growth” report on the site gives people nutrition advice on how to grow hair quickly.

womanarmupThe new “Foods For Hair Growth” report on the site delivers to readers useful tips on how to grow hair safely and rapidly. This article is specifically designed for those people who want to grow their hair fast without using medications or supplements. At the beginning of the article, the writer indicates that a healthy diet can help the hair stay strong and lustrous. “Just like other parts of the body, the cells and processes that support vibrant, strong hair depend on a well-balanced diet. Just a week with a poor diet could yield dry, sallow skin or acne-flare-up within days. Yet with hair, it might take several months for the effects of a crash diet to show up.” says Matt Fugate, a hairstylist at Sally Hershberger Downtown in New York City. After that, the report encourages people to consume salmon because it is rich protein, vitamin D, omega-3 acids, which their body needs to grow hair. Next, the writer points out that walnuts are also rich in biotin and vitamin E, which can help protect their cells from DNA damage. Too little biotin may lead to hair loss. Readers should also eat eggs as they are full of biotin, a B vitamin that can enhance hair growth and overall scalp health. Other high-biotin sources include almonds, wheat bran, peanuts, low-fat cheese, and avocados.

Furthermore, the report takes readers through an interesting process of discovering natural ways to balance hormones and tips to get rid of dry scalp easily. Moreover, this writing recommends people to eat iron-rich foods in order to stimulate their hair growth dramatically. “Iron is essential for hair growth and could be found in green leafy vegetables, blackstrap molasses, dried fruits, leeks, cashews, figs, and berries. To help your body absorb iron effectively, you will need enough vitamin C.” says Paradi Mirmirani, MD, a dermatologist for Permanente Medical Group in Vallejo, Calif. In other words, this article also covers many other foods that are beneficial for hair growth, including shrimp, oats, green peas, prunes, carrots, raisins, and spinach. After this “Foods For Hair Growth” post was released, a lot of people can improve their hair growth and get healthy hair naturally.

Mickey Barber from the site expresses that: “This is really an informative article that contains a detailed plan on how to eliminate hair loss efficiently. In addition, the tips delivered in this article are easy-to-follow for most people regardless of their age and their gender.”

If people want to get more information from the full “Foods For Hair Growth” report, they should visit the website:

– Courtesy of PRWeb

Foods Which Promote Healthy Skin For Kids

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By Marcela De Vivo

strawberriesMost kids don’t think too much about their skin until they hit their teens. However, good skin health isn’t something you cultivate in your 20s – it’s something you can start thinking about now, no matter how old you are.

The better you take care of your skin today, the better it will look tomorrow. While you don’t have to make any major changes in your life to care for your skin, there are some foods you can add to your diet or make sure you’re getting enough of that will keep you looking and feeling healthy. As a parent, these are all foods which you can easily include in your child’s diet to ensure healthy skin starting at an early age!


Strawberries, whether you put them in a bowl of cereal in the morning or eat them with a little bit of ice cream or yogurt at night, are one of the best fruits for your skin. That’s because strawberries can help undo some of the damage that spending time in the sun can cause – even if you’re wearing sunscreen.

Strawberries are also high in vitamin C content, which helps keep dry skin at bay as well as wrinkles – though you probably don’t have to worry too much about wrinkles yet!


While eating plain sliced tomatoes may not be your child’s favorite thing in the world, there are plenty of tricky ways to incorporate them into lunches and dinners. Tomatoes contain something called lycopene, which can help protect your skin from sun damage – one of the leading causes of prematurely aged skin.

The best part is that you really don’t need too much tomato in your diet at all to reap the benefits. In fact, just a few slices per day or about 1/4 cup of tomato sauce is all you really need. For kids that love spaghetti, this makes it easy on parents.

Orange Juice

orangesOrange juice isn’t a food, but since it’s made from oranges, it isn’t out of place in this list. Orange juice is so good for your skin because it’s packed with vitamin C, an antioxidant that can help neutralize aging by protecting DNA in skin cells and helping your body make more collagen – the stuff that keeps your skin looking firm and healthy instead of wrinkled.

Orange juice that’s fortified with vitamin D and calcium is the best choice for your skin, but any all-natural orange juice will benefit you. Just make sure you don’t drink too much of the stuff with added sugar or unnatural juices that aren’t really made with oranges at all!


There are so many types of yogurt on the average grocery store shelf that it can make your head spin, but in most cases, they’re all pretty good for your skin. Yogurt is good for your skin because it contains vitamin D, which is good for bone health and sun protection.

While plain Greek and non-fat yogurt types are probably the healthiest, they may not be your favorite. But you can really add a lot of flavor to them and make them much more pleasant by adding some chopped strawberries, apples or blueberries – all of which are healthy and good for your skin and body.

For parents looking to promote healthy skin in their kids, or for kids who want to get a headstart on preventing wrinkles and sun damage, the possibilities in foods which do all of these things are endless. The sooner you start, the less there is to worry about later on down the line.

– Marcela De Vivo is a health and beauty writer for Fair and Flawless and a mother of three in Southern California. Even though her children are still young, she is a firm believer that it is important to start developing healthy patterns early in life.

The A-B-C’s Of Heart Healthy Foods

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By Kac Young Ph.D, DCH, ND

healthywordsWe’re definitely back to school this time of year and in the thick of it. While we’re busy hitting the books and the showers after a good game of football, let’s try to remember the A-B-C’s of healthy eating, too.

When it’s time for snacks, or making a food choice, use this chart and be the head of your class.

A – Apples
B – Blueberries
C – Carrots
D – Dates
E – Edamame
F – Flaxseed
G – Grapes
H – Hummus
I – Ice berg lettuce
J – Juice – fresh, without added sugars.
K – Kiwi
L – Lima beans
M – Mandarin oranges
N – Nuts, unsalted
O – Oatmeal
P – Peppers
Q – Quinoa
R – Raspberries
S – Sweet potatoes
T – Tomatoes
U – Umbrella fruit
V – Vegetables!
W – Whole grains
X – XiQua (Chinese watermelon)
Y – Yoghurt
Z – Zucchini

Included in this list are healthy foods for the heart, the brain and for the whole body. Skip the candy and the fried or processed foods and stick with this list. If you do, you’ll stay out of the nurses’ station, the doctor’s office and have more time for fun with friends, family and school events. These A-B-C’s will never let you down. They will always help you up and out.

– Kac Young, a former television director and producer, has earned a Ph.D. in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. Traditional recipes are turned into heart healthy meals that anyone can make. The health results are outstanding.

Packaged Foods – Part 2

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By Dr. Michael Wald

Continued from part 1 of this article…..

pizzaPackaged cheese pizza is often loaded with heart disease promoting trans fatty acids. Both microwaving and baking packaged pizza increases the saturation of oils in the pizza, which adds to higher cholesterol levels. Fats are digested slowly, and refined white bread and tomatoes sauce does not help the digestive process; large amounts of blood are diverted to the gastrointestinal system away from the brain, resulting in dramatically lowered energy, attention span and sleepiness.

Frozen packed foods from popular weight loss plans are, generally speaking, much healthier in comparison to most store bought packed foods. Packaged foods in general contain high amounts of saturated fats, trans fats and high sodium levels. Preservatives and various coloring agents are of questionable health benefits and many are known to increase the risk of certain cancers.

4. Might there be some types of nurses who would be okay eating these foods, while it might be horrible for others?

For someone who is in a rush, how can freshly prepared foods compare with prepackaged foods? Prepackaged foods, for the reasons mentioned above, are really never a good choice. In the short term you are getting a lift from the calories and nutrition, but you might also become fatigued, get a headache, or suffer from one or more of the other health problems that can result from the long-term consumption of packaged foods (i.e., hormonal problems and increased cancer risk). If you prepare healthier alternatives yourself, make sure to package them in ceramic, stainless steel containers or Ziploc Baggies.

5. Do you have any quick suggestions for nurses who are hungry, want to eat well, but don’t have the time to prepare elaborate meals to take to work?
It is possible to eat healthily and quickly. Here are my top pics for quick, healthy foods.

a. Dried fruits and nuts are great sources of healthy (unrefined, process) carbohydrates that help maintain an even level of energy which is essential for nurses. These foods are a rich source of fiber, antioxidants and healthy fats (unsaturated). Use nuts such as walnuts, almonds, cashews and sunflower seeds – all raw! If you eat roasted nuts, you are consuming unhealthy saturated fats that may increase cholesterol levels and heart disease risk.

healthyplateb. Eat low fat yogurts with lots of fruit mixed in – add blueberries, strawberries, peaches, apples, whatever fruits you like, into the yogurt even beyond what should already be in there. Adding nuts and granola with no added sugar supplies a healthy source of B-vitamins, fiber and carbohydrates.

c. Choose a health bar like Cliff Bars – they are my overall favorite pick for busy people. You can eat it all at once or take a bit here and there to keep your blood sugar levels steady throughout the day, which will help to maintain your mental focus and energy.

d. Prepare a healthy salad with dark greens (not that iceberg stuff…no nutrition in there at all!), sliced onions, carrots, and tomatoes. Sprinkle some sunflower seeds on it and top it all off with a healthy low-fat salad dressing.

e. Snack on Fruit. All fruits are fine as they all contain fructose, a form of sugar that is handled well by most people including diabetics. Grapes are glucose, a type of sugar that is available very quickly. Both green and purple grapes are fine to snack on throughout the day, but have some of the other health stuff mentioned in this article as well – otherwise, your energy might tank as the glucose increases the blood sugar quickly, but it may plummet just as fast. Purple grapes are higher in antioxidants than the green ones.


1. Birth Defects Res B Dev Reprod Toxicol. 2010 Dec;89(6):441-66., Bisphenol A: developmental toxicity from early prenatal exposure., Golub MS, Wu KL, Kaufman FL, Li LH, Moran-Messen F, Zeise L, Alexeeff GV, Donald JM., Office of Environmental Health Hazard Assessment, Reproductive and Cancer Hazard Assessment Branch, Sacramento, California, USA. [email protected]

2. Environ Res. 2008 Oct;108(2):150-7., Effects of developmental exposure to bisphenol A on brain and behavior in mice., Palanza P, Gioiosa L, vom Saal FS, Parmigiani S., Dipartimento di Biologia Evolutiva e Funzionale, University of Parma, Viale Usberti 11A, 43100 Parma, Italy. [email protected]

3. IUBMB Life. 2010 Oct;62(10):746-51.,Is bisphenol A a weak carcinogen like the natural estrogens and diethylstilbestrol?, Cavalieri EL, Rogan EG., Eppley Institute for Research in Cancer and Allied Diseases, University of Nebraska Medical Center, Omaha, NE 68198-6805, USA. [email protected]

– Dr. Michael Wald, aka The Blood Detective, is the director of nutritional services at Integrated Medicine of Mount Kisco, located in Westchester New York. He has appeared on ABC World News Tonight with Diane Sawyer, Channel 11 PIX, Channel 12 News, CNN, The Food Network and other media outlets. Dr. Wald earned the name Blood Detective for his reputation to find problems that are often missed by other doctors. He earned an MD degree, is a doctor of chiropractic and a certified dietician-nutritionist. He is also double-board certified in nutrition. He has published over a dozen books with three additional titles due for release late 2013 including: Frankenfoods – Genetically Modified Foods: Controversies, Lies & Your Health and Gluten-A-Holic: How to Live Gluten Free and the Blood Detective’s Longevity Secrets. Dr. Wald can be reached at: or or by calling: 914-242-8844.