Surprising Uses for Vicks Vapor Rub

https://www.youtube.com/watch?v=NM4mmIevdNc

Unlocking the benefits of cloves

One of my favourite winter spices, cloves are often pushed to the edge of your plate. They are mostly used to flavour dishes but seldomly eaten whole. But if you’d know about their impressive qualities, you’d agree they deserve more attention.

Looking back, cloves were probably first used by Chinese emperors to hide bad breath. Over the years, cloves grabbed a prominent place in traditional Chinese medicine and Ayurveda to treat nausea, digestive disorders and flu. The clove tree which is native to Indonesia bears dry, aromatic flower buds which are used as a spice. These unopened, pink buds are picked and dried till they turn brown. They can be used whole or ground. When cooked or soaked in water, they tend to become soft and flavourful. Cloves have a long shelf life and this flowering spice will last you almost a year if stored away from light and moisture. Powered cloves tend to lose their flavour faster.

The sweet aroma sparks memories of the good things about winter - frosted windows and cloves swirling in a hot cup. The pungent and peppery flavour leaves you with a warm fuzzy feeling – just what you need during those chilly days.

The active component of cloves is the eugenol oil. This oil makes up about 60-90% of each clove and it acts against bacteria, viruses and fungi. The oil is known for its antiseptic, anesthetic, aromatic and astringent properties.

According to Dr. Ashutosh Gautam from Baidyanath, “Clove oil is one of the richest sources of antioxidants. In aromatherapy, it is used as an antiseptic and pain reliever especially for toothaches and stomach pain. It is often mixed with other oils to treat various disorders. For instance, those who have troubled sleep can apply some warm clove oil along with sesame oil on the forehead to feel calm and relaxed.”

To make clove infused oil at home, start with toasting a table spoon of whole cloves over medium heat. This helps in mobilizing the volatile oils and makes it easier to extract them. Lightly tap the heads to crack them open and add them to a cup of olive oil or coconut oil. Alternatively, you can grind them and place the powder in a cheesecloth and dip it in the oil jar. Seal with a lid and let it sit for 10 to 15 days but don’t forget to shake it every couple of days. For a stronger flavour you can use more cloves or let them steep for a longer time. Strain and it’s good to use. Since clove essential oil is very potent in nature, it's best to dilute it.

In Ayurveda, cloves are said to be kaphahar which means that they have the ability to balance the kapha dosha. Kapha governs the structure and fluid in the body. Its primary function is protection. Being carminative in nature, it helps in improving digestion. A carminative is any herb or preparation that prevents the formation of gas in the gastrointestinal tract or helps with expulsion. Therefore, it is suggested you add cloves while cooking foods like kidney beans or black gram that tend to cause flatulence. I simply love the wonderful spiciness it adds to everything.

At home, using cloves for clearing up cold has been an ancient natural remedy. You can sip away the symptoms of flu and congestion with a healing brew of cloves, cinnamon and some whole cardamoms infused in tea. You can even inhale the vapours of cloves or clove oil and then sit back and breathe easy. From my grandmother’s treasure trove of home remedies, cloves are great to clear acne and blemishes. Make a paste with cloves, some honey and a drop of lime. Leave it on for 15 minutes and rinse off for glowing skin. Moreover, clove oil is very effective in treating dry and itchy skin. Another clever use of cloves was when she would toss some in the wardrobe and other places to cover up odours.

The strong, spicy scent can do wonders even while cooking meats like fish or pork where the fleshy smell may put some people off. I usually like to stick some cloves in an onion bulb and use it to stir my soup. That gives it a warm and intense flavour.

Shivangana Vasudeva , NDTV, Modified: December 17, 2015 16:31 IST

http://food.ndtv.com/opinions/unlocking-the-benefits-of-cloves-1256037

Cough and Cold Home Remedy

https://www.youtube.com/watch?v=3cEIo76Yh6U

Amazing Herb Kills 98% Of Cancer Cells In Just 16 Hours In Lab Test

Photo – Wikipedia – lic. under CC 4.0

Artemisia (aka. Wormwood) has been used in herbalism since ancient times. It is extremely bitter tasting and named wormwood on account of its efficacy in destroying intestinal parasites. It is also one of the herbal ingredients in that mysterious alcoholic beverage Absinthe – which according to the traditional recipe was also prepared with several other herbs including lemon balm, mint, anise, fennel, hyssop, marjoram, angelica and dittany of Crete. [1]

After discovering a write-up on the highly selective and rapid anticancer properties of Artemisia on Healthy Food House, I dug in and did some research. What I found was astounding: The research base is solid. Artemisia has tremendous promise as a potential anticancer agent – especially when combined with iron: It targets the cancer cells specifically.

Artemisinin, a compound derived from Wormwood, has been the subject of much research – and it has shown much promise as an anti-malaria agent. It is now well established to have anti-proliferative and apoptotic (killing) effects on a number of cancer cell types. [2]

Artemisia annua was first noted as a possible anticancer herb in 2001, when two researchers at the University of Washington learned that wormwood showed highly selective activity against breast cancer cells. “Artemisinin reacts with iron to form free radicals that kill cells. Since cancer cells uptake relatively large amount of iron than normal cells, they are more susceptible to the toxic effect of artemisinin.” [3] The anticancer effect of artemisinin is thus much enhanced (up to 100x) by the preloading of cancer cells with iron. [4]

Recent scientific research conducted at the Cancer Research Laboratory, University of California (Berkeley) has found that Artemisinin, a compound found in Artemisia, induced a growth arrest of tumorigenic human breast cancer cell lines with preneoplastic and late stage cancer phenotypes, but failed to arrest the growth of a nontumorigenic human mammary cell line. [5]

In lay terms, what this means is that artemisinin killed the breast cancer cells without harming the healthy cells. This is exactly the kind of effect that researchers are looking for – because one of the greatest challenges of modern cancer research is to develop effective anti-cancer agents which do not also harm healthy cells. Current anticancer regimens are notorious for their highly toxic effects – aka “collateral damage”. [4]

It is also thought that hyperbaric oxygen therapy could further enhance the anticancer effects of artemisin. [6]

Note that these studies were performed in vitro i.e. in laboratory glassware and so this research, though highly encouraging, should not be considered as proof that artemisinin can cure cancer in human subjects. It is however one of the more promising anticancer herbs we have come across and worthy of due consideration not only by naturopaths but by orthodox medicine. Artemisinin is sometimes being used as supplementation as an adjunct to chemotherapy. I just discovered this comment from a lady whose husband had lung cancer:

“My husband was diagnosed with lung cancer, it filled the left lung and it was wrapped around his spinal cord. Too close to a main artery and esophagus to operate. It also got into the Lymph system. The doctors were surprised that he wasn’t paralyzed since the cancer had crushed and cracked the spinal cord. I gave him Artemisinin capsules for four days at the beginning of the treatments with radiation and chemo. After six weeks hubby was cancer free and stayed that way. An amazing recovery. The medical staff said “they don’t see that very often.”” [7]

I am sure we will here more about artemisinin soon as research continues…

For more anticancer herb reports, please view our full page investigating 60+ “Anticancer herbs” – with links to the scientific studies.

References:

[1] Aleister Crowley “The Green Goddess” (1915) http://www.museeabsinthe.com/Crowley-Green-Goddess.pdf

[2] “Artemisinin Blocks Prostate Cancer Growth and Cell Cycle Progression by Disrupting Sp1 Interactions with the Cyclin-dependent Kinase-4 (CDK4) Promoter and Inhibiting CDK4 Gene Expression” (2009) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2629082/

[3] “Effects of artemisinin-tagged holotransferrin on cancer cells” (Life Sciences 76, 2005) http://assasmus.s.a.f.unblog.fr/files/2010/05/publicationartemisiadrlai.pdf

[4] Antitumor Activity of Artemisinin and Its Derivatives: From a Well-Known Antimalarial Agent to a Potential Anticancer Drug http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3228295/

[5] “Antiproliferative effects of artemisinin on human breast cancer cells requires the downregulated expression of the E2F1 transcription factor and loss of E2F1-target cell cycle genes” http://europepmc.org/abstract/MED/22185819

[6] http://www.washington.edu/news/2011/04/04/high-dose-of-oxygen-enhances-natural-cancer-treatment/

[7] http://www.healthyfoodhouse.com/amazing-herb-kills-cancer-cells-in-just-16-hours/ (in comments)

http://www.herbs-info.com/blog/amazing-herb-kills-98-percent-of-cancer-cells-in-just-16-hours/

  

Treating dandruff with natural, homemade remedies is easier than you think

If you like to keep things natural when it comes to your hair care regimen, don’t let dandruff get in your way. Before you resort to manufactured products packed with harsh chemicals, give some simple home remedies a go.

More:  Top 10 superfoods for healthy hair 

Dandruff is basically a buildup of skin cells that have matured and dried too fast, which can cause itching and leave unsightly flakes on the hairline.

The best products for treating dandruff are those that get rid of the skin buildup or that act as a fungicide.

1. Apple cider vinegar

Apple cider vinegar has many surprising benefits, and one of them is as a treatment for dandruff and a dry, itchy scalp. Simply wash your hair with your regular shampoo, and rinse well. Mix 1 part apple cider vinegar with 3 parts water, pour it over your hair, and leave it to sit for 15 minutes before rinsing with water.

2. Baking soda

Baking soda is a natural, mild exfoliator and also acts as a fungicide, making it a powerful treatment for dandruff. Everyday Roots recommends mixing 1 tablespoon of baking soda to 1 cup of warm water and pouring it into an old (clean) shampoo bottle. Shake the mixture well, then apply it generously to your hair. Use in place of shampoo, preferably once a day, until you notice a difference in your dandruff. Don’t worry if your hair feels dry initially — its natural oils will soon do their job. To give the mixture a pleasant fragrance, add a few drops of rosemary oil.

More: 10 Apple cider vinegar beauty benefits you're missing out on

3. Fenugreek

The plant fenugreek, commonly used as a spice in Indian cooking, is known for having medicinal properties. The seeds of the plant are high in protein and amino acids, which are believed to boost hair health and help eliminate dandruff.

Mix 3 tablespoons of finely powdered fenugreek seeds with as much plain yogourt as you need to make a thick paste. Mix well, and leave it to soak overnight. Apply the paste once per week, leaving it on the scalp for up to 10 minutes. Rinse well, and wash as normal.

4. Tea tree oil

While it might seem strange to use oil to treat dandruff when excess oil can be the root cause of the problem, certain oils can help keep it at bay, and one of the most popular is tea tree oil. The oil extracted from the leaves of the tea tree plant have fungicidal properties and also help soothe itchy, irritated skin.

Pour 1 tablespoon of tea tree oil into 1 cup of warm water, and mix together in a clean spray bottle. Shampoo your hair as normal, then spray the tea tree mixture all over your scalp. Massage it gently into the scalp, then leave it to sit for a few minutes. Remove excess moisture by patting, but don’t wash it out.

5. Salt

A natural home remedy for dandruff everybody has in the kitchen is salt, and it couldn't be simpler. According to Reader's Digest, shaking some salt onto your dry scalp before you shampoo is great for removing dandruff flakes. Work the salt through your hair with your fingers, massaging it into your scalp, then shampoo as normal.

More:  Shampooing with oil isn't as crazy as it sounds 

http://www.sheknows.com/beauty-and-style/articles/1103647/how-to-treat-dandruff

Healing Coughs and Colds

Cough Remedies for Kids

Kids have it worse than adults. They go to school or daycare, which seems to be a cesspool of germs, and they bring everything home.(...)

Their immune systems are not yet strong enough to fight off things like that common cold, and while everyone can get it, kids are much more prone. Kids also have a tendency of not thinking about how germs can get transferred from Nancy’s crayon to Timmy’s mouth.(...)

What are some of the remedies that will work for your kids? There are so many cough remedies for kids out there, including over the counter and drugstore types, but what will actually work? According to the National Institutes of Health, kids suffer from about six to ten common colds per year. Unfortunately, there are not medications that will make a child’s cold disappear.

When it comes to the common cold, it is time that heals.

The common cold will last from about seven to ten days and most medications that claim to treat the cold usually only treat its symptoms. (...)

Cough suppressants and decongestants all provide temporary relief that make it easy to breathe and reduce coughing.

Cough Suppressants

Cough suppressants are designed to do just that; suppress the cough. (...) Coughing occurs when mucus builds up and causes a post-nasal drip down the back of the throat. Naturally, the body produces mucus to help trap bacteria from getting into the body’s system. When a child has a cold, his or her mucus can become thicker and make its way through the nose or the back of the throat.

The post-nasal drip will tickle the back of the throat and the natural urge is to cough,(...)  Some cough suppressants work by blocking the cough reflex. For a cough accompanied with phlegm, the best thing to do is get rid of the phlegm. Guaifenesin is a remedy that helps thin the mucus so it comes out much easier.(...)

There are natural cough remedies such as menthol and camphor. These treatments usually come in three forms. The liquid form is used with a vaporizer that will help the child to breathe easier. However with asthma this may not be a good idea. They can also come in the form of an ointment, such as Vicks, which can be rubbed on the chest or even on the feet with socks. If there is an odor free variety that would be best for asthma patients. There is also the lozenge form, which the child can suck on. This method may be the easiest for children as there are flavors that taste like candy and what child doesn’t love that?

Decongestants

The common cold causes the lining of your nose to swell by the blood vessels and tissues becoming larger. This swelling of the nose makes it hard to breathe and the nose becomes congested. (...)

Decongestants come in many forms such as nose drops, nasal sprays, liquids, and tablet. While children may be fearful of swallowing a tablet, liquids are an easy way of getting the medicine to the body.

Home Remedies

There are countless home remedies for the common cold, and chicken soup is one of them. Although the chicken soup itself does not prove to actually cause any physical changes in the body, it tends to have a placebo effect on children which can make them feel better.

(...)Vitamin C can come in the form of vitamin tablets, chewable vitamins, or gummy vitamins for children. It is also in citrus fruits such as oranges and grapefruits, or even in orange juice. When your child has a cough, give them some orange juice and chewable vitamins. They will love the taste, and it can help them feel better sooner. The citrus of lemon mixed with honey is also said to help with sore throats when your child has a cough.

The best way to get rid of a cough soon is through much rest.(...) The body has everything it needs to feel better, but children need to sleep for it to do its work. Use these remedies to promote a more comfortable rest for your child and allow their body to heal itself.

By Pat Bass, MD Asthma Expert

http://asthma.about.com/od/asthmacam/fl/Cough-Remedies-for-Kids.htm

Drink This Every Morning And You Will Never Get Sick Again!

Scientists have proven that a glass of lukewarm water and juice of half a lemon does wonders for the body. This healthy warm lemon water will rejuvenate you, and is a best friend to your waistline!

It is also rich in antioxidants, has a great effect on your immune system, metabolism, on your look and you will have the sensation of feeling full.

This warm lemon water drink should be at room temperature.

Stimulates immunity

This drink is rich in vitamin C and strengthens the immunity. Moreover, nutritionists say that vitamin C from the lemons helps the body more easily to absorb iron, especially iron that is found in foods that are not of animal origin.

IMPROVES DIGESTION

Lemon juice is similar to the structure of the juices from the stomach and has a positive impact on gastrointestinal tract. In addition, lemon juice is good against acids and bloating.

Helps in skin regeneration

Lemon is a great fighter against skin aging. Namely, lemon antioxidants fight against free radicals that cause aging. Vitamin C from the lemon builds collagen, which keeps the wrinkles under control.

Reduces appetite

Lemon contains pectin which creates a feeling of satiety. You will have sensation of feeling full for longer time, and probably because you don’t have a great need for food, during the next meal you won’t make mistake when choosing your meal.

Balances Ph value of the body

A glass of water with a little lemon juice reduces the acidity of the body. This beverage contains citric acid, and doesn’t generate acids in the body.

Refreshes the breath

Antiseptic properties of lemon kill all the bad bacteria in the mouth and act as disinfectant. A glass of lemon water instead of morning coffee is healthier choice that you can make.

Helps in healing wounds

This amazing lemon water protects your health, reduces stress and depression, and also contains vitamin P which favorably increases capillary resistance. Besides healing the wounds, this healthy drink is also good for the health of the bones, tissues, cartilage, and calms the inflammatory processes.

So what are you waiting for? Make Yourself Lemon Water every morning and feel the benefits

Mar 19, 2015

http://www.instanthealthyliving.com/drink-every-morning-will-never-get-sick/#.Vj5HkiJa6xw.blogger

A Week of Healthy Lunch Ideas for Back to School! | Aspyn Ovard

Healthy breakfast for my children

What my children have eaten for their last breakfast:

Baggels with nut butter, kiwi fruit, rosted seed and chunks of fruit (pears, apples, etc). As my quick healthy option for a breakfast or a school lunch box for my children it`s sweet but still a good source of proteins and vitamins. They love rosty taste and crunchy texture of seeds. I put anything avaliable at the moment (sunflower seeds, sesame, almonds, pumpkin seeds, flax, etc).

Photo: Aleksandra Glapinska

Trying to avoid ham in lunchboxes? Try these healthy alternatives

With parents on alert after the WHO warning on eating processed meats, the mornings are suddenly more complicated. What do we put in children's lunchboxes? Domini Kemp suggests some nutritious and delicious alternatives 

Packed lunches are a staple for nine months of the year. Whatever you pack, it’s judged – by the media, experts, other kids, teachers, parents, and, most importantly, your child. Now, with the World Health Organisation warning about the risks associated with processed meats, it's suddenly become even harder to pack a lunchbox. So, what’s to be done?

First of all, schools like to remind parents that the bulk of calories and meals are eaten at home, where you do have control.

I avoid processed carbs in the morning and evening for the children, but often give in at lunchtime, as I simply don’t have the time or energy to scrap each day wishing that they would eat roast beetroot and carrot sticks instead of sandwiches for lunch. But here are a few easy suggestions that do curry favour and keep us all on speaking terms.

Pesto

If you can’t be bothered to make it, there are some excellent store-bought ones available. A bit of leftover roast chicken and some pesto makes a delicious sandwich.

With all the nut allergies, it can be really confusing, and until recently I thought that the ban on nuts in schools meant no pesto, but according to allergen websites, most people with peanut or tree nut allergies are able to eat seeds.

Pine nuts – rather confusingly – are seeds rather than nuts. So, it looks like pesto could be okay even if nuts are banned in your school. But please do check this out with the school.

Dips!

We are told by great initiatives such as Bord Bia’s Food Dudes that kids “love to dip!” So here goes: use the dipping sensation to try a little hummus or pesto with carrots and celery. If your kids find hummus too creepy as is, then try letting it down with a spoonful of crème fraiche or yoghurt, or even mayo to get them started.

Protein snacks

A little protein is a good thing, so cheese gets a thumbs up from me, and most kids seem to like it. Apples with nut butters are also great snacks (but then you could be in allergy territory again). Or even an apple and a slice of cheese makes a good snack.

Dried fruit is fab

Yes, it contains quite a lot of sugar, but it’s a great snack and perfect with a few seeds as a good breaktime snack. As long as they are not hoofing handfuls of the stuff, they should be fine to enjoy some dried fruit.

Homemade flapjacks

These always go down well and oats are a really good and nutritious carbohydrate, so we’re all thumbs up about them. See my recipe for a healthy version here.

Soup

I would love to say that my kids love taking in a flask of delicious homemade soup every day, but I would be lying through my teeth. If you are lucky enough to have a kid that likes soup, lash it into them.

Smoothies

The current fad of making smoothies at home seems to excite little people. Again, if this is an option to pack in the good stuff, then do so. You can often sneak things such as courgette and spinach into smoothies, and making them with a bit of Greek yoghurt ensures a bit of protein gets into them.

Water down that juice

If you send a flask of juice in with them, do everyone a favour and water it down heavily.

Other than that, try not to lose your mind and your sense of perspective. All too often, we can fall into the trap of making food become a battleground. Go gently, as the mindful folks would say!

Domini Kemp         Tue, Oct 27, 2015, 09:00 

http://www.irishtimes.com/life-and-style/food-and-drink/trying-to-avoid-ham-in-lunchboxes-try-these-healthy-alternatives-1.2319909

HSE to review link between red meat and cancer

Executive to examine if changes to hospital diets needed in wake of WHO report

The International Agency for Research on Cancer report also suggested that red meat was a likely cause of some cancers. Photograph: Getty Images

To play video: http://bcove.me/y0usja0a

The HSE is to review new research which suggests processed and red meat can cause cancer to determine if changes are needed to dietary and nutritional policies for patients in hospitals and other public healthcare facilities.

World Health Organisation (WHO) experts said on Monday that bacon, ham and sausages were as big a cancer threat as tobacco. Experts from the International Agency for Research on Cancer (IARC) concluded 50g of processed meat eaten daily increased the risk of colorectal cancer by 18 per cent.

The report also suggested that red meat was a likely cause of some cancers. The IARC, part of WHO, put processed meat such as hot dogs and ham in its group 1 list, which includes tobacco, asbestos and diesel fumes, for which there is “sufficient evidence” of cancer links.

Red meat, including beef, lamb and pork, was classified as a “probable” carcinogen in the IARC group 2A list that also contains glyphosate, the active ingredient in many weedkillers.

‘Limited evidence’

The lower classification for red meat reflected “limited evidence” that it causes cancer. The agency for research on cancer found links mainly with bowel cancer, but also with pancreatic and prostate cancer, it said. (...)

Martin Wall, Mon, Oct 26, 2015, 20:11

http://www.irishtimes.com/news/health/hse-to-review-link-between-red-meat-and-cancer-1.2406694

Quick to cook and good for you too: Why we need more seafood in our diet

• 06:01, 15 OCT 2015
• BY ALICE HINDS

• If you want to lead a healthy lifestyle, adding some nutrient-rich fish dishes to your diet is a great start.

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  Fish is the Dish

  Seafood contains omega 3 for a healthy heart






HEALTH fads come and go, but there's one food that experts have been recommending for decades – fish.


The delights of the sea are packed full of health-boosting vitamins, minerals and fatty acids that are important for maintaining some key body functions.


Here, we dive in to find out why seafood is so good for us.
1. There's plenty more vitamins in the sea


Fish and seafoods such as mussels, prawns, haddock and more, are great sources of essential vitamins and minerals, with key nutrients including:
Omega 3 – important for brain development, seafood is the richest natural source of this fatty acid.
Iron – required for the creation of new blood cells.
Protein – not only great for providing energy, protein also helps to maintain healthy cells and build muscles.
B-vitamins – responsible for converting food to energy and for making new blood cells.
Calcium – especially important for women and children, calcium helps to keep teeth and bones strong.
Vitamin D – works in the body to help absorb calcium.
Vitamin A – often also found in carrots, this vitamin is great for giving you healthy eyes and skin.
Iodine – helps to keep the metabolism running at the right level.
2. Eat oily fish for a healthy heart


As we've mentioned above, fish is rich in Omega 3 which is a long-chain polyunsaturated fat – or good fatty acid to you and me! Omega 3 has been linked to a range of health benefits, but it's particularly important for maintaining a healthy heart.


These fats help to maintain blood levels of a type of fat in the blood, called triglycerides. If levels of triglycerides get too high in our body, our risk of heart disease is increased.


Eating oily fish also helps to maintain normal blood pressure, helping to reduce your risk of a stroke.
3. Fish helps you to train


If you love the gym or are training hard for a big goal, such as a marathon, fish could help you reach your personal best. Fish and seafood are lean sources of protein, which is essential for helping to build and maintain muscles. Plus Omega 3 has also been tied to an improved aerobic metabolism.
4. Get beautiful skin and eyes


Let's face it, eating healthy isn't all about boosting your insides – we want our outsides to look good too! And the vitamins and minerals in fish and seafood go a long way to helping you look great.


The nutrients in oil-rich fish, such as mackerel or herring, have been found to help you have clear skin, shiny hair and bright eyes. Plus it could also help your smile too, as scientists have found that eating seafood can lower the risk of depression.
5. Ditch the sat-fats


Maintaining a healthy weight is one of the more difficult things in life. After all, with so many tempting treats, it can be hard to say no!


Fish is not only a delicious option, but it can also actually help you lose weight, thanks to most fish choices being low in fat, high in protein and often low in calories.


Make sure to prepare your fish in a healthy way – avoiding adding unnecessary fat, oils and butter – and you will be on your way to a slimmer waistline.


This article was brought to you in association with Seafish, the authority on seafood. 
• For more information, recipes and tips visit www.seafoodweek.co.uk 
• http://www.dailyrecord.co.uk/lifestyle/food-drink/quick-cook-good-you-too-6596760
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Healthy eating in a fast food world

According to the federal Centers for Disease Control and Prevention, more than one-third of American children eat fast food every day.(...)

If a student leaves lunch still feeling hungry, they might go to a fast food restaurant after school or get unhealthy snacks elsewhere. (...) 

... it is easy to notice which kids are eating healthier at home because they are enthusiastic about eating fruits and vegetables at school. (...)

“As a parent it is essential to be a role model for your children, even when it comes to eating habits, food choices, activity and overall healthy lifestyle choices,” she said.

When eating at a fast food restaurant, there are options to make the meal as healthy as possible. Pollock-Tiedeck recommends ordering from the dollar menu because the portions are generally smaller than the regular menu, asking for no cheese or sauce on a hamburger, substituting a baked potato or apple slices for fries, avoiding chicken nuggets and ordering grilled, baked or broiled items instead of fried items, ordering milk instead of pop and making use of the salad bar while avoiding high-calorie options like dressings, cheese or bacon bits.

Jillian Fellows (231) 881-1950 -jfellows@petoskeynews.com

http://www.petoskeynews.com/featured-pnr/healthy-eating-in-a-fast-food-world/article_a8e4c1be-7ff8-5846-9ac8-1f37abbd6d29.html

How to pack lunch like a star

Washington - Just because you're grown up doesn't mean you don't need a good lunch. (,,,) 

When you DIY, chances are you'll eat better-quality food in saner portions with more of what you need(...) Plus, packing lunch saves money.(...)

Plan leftovers

The easiest trick is to make lunch with food from dinner the night before.

When you're cooking, it is no more work to toss an extra piece of chicken breast or salmon fillet in the skillet, add a few more broccoli florets to the steamer, boil an extra egg or toss some extra vegetables on the grill, and all of these are just as good served chilled.

If you have access to a microwave, you can pack just about any meal in a microwave-safe container and reheat it for lunch the next day. Soups, stews and chilli often taste even better the second time around.

 

Rethink your sandwich

Most homemade sandwiches are automatically a better bet than the foot-long, meat-stuffed kind you might get at a deli.

But consider this to make yours even better: Skip the humongous rolls, bagels and oversized wraps that can weigh in at the equivalent of four standard bread slices. Instead, aim for two ounces (about 56g) of bread total (the nutrition label gives you the weight of a serving) and make it whole grain for the fibre, antioxidants and nutty taste. That generally translates to two slices of sandwich bread, a six-inch pita (15cm) or a nine-inch wrap (22cm).

Scooping the centre out of a crusty baguette or roll is also a great way to keep starch portions in check and still have the satisfying sandwich you crave.

When it comes to spreads, get yourself out of a mayo rut by exploring condiments that are bursting with flavour and nutrients. Try slathering a basil or sun-dried tomato pesto on bread for a punch of flavour, indulging in a spread of buttery ripe avocado, or smearing on some rich, creamy hummus. And instead of overstuffing your sandwich with cold cuts and cheese, leave lots of room for vegetables.

Pack more produce

That go-to slice of tomato and lettuce leaf on your sandwich is okay, but you can do so much better.

Rather than treating the veggies as an afterthought, make them the star. Grilled zucchini, eggplant, fennel, peppers, onions and tomatoes, interesting greens such as watercress, steamed asparagus spears or green beans, sliced beets, snow peas, shredded carrot, cabbage or sliced radish can all be piled on a sandwich to give it a big wow factor. They can also be added to, or substituted for, your basic salad to make it more interesting and tasty.

Say no to soggy

There is no need to suffer through soggy sandwiches and salads. For salads other than slaws, which can stand up to being dressed ahead, pack the dressing separately and toss with the greens right before eating. There are many cute containers available with separate salad and dressing compartments, or you can use any sealable food containers. Also be sure to dry your greens well before packing them so they don't get waterlogged.

To keep sandwiches from getting mushy, protect the bread from any wet ingredients by putting large pieces of lettuce in between the bread and the other fillings on both the top and bottom pieces of bread.

Most important, keep your lunch fresh and safe to eat by packing it in an insulated lunchbox with an ice pack and, if you have access to a refrigerator, pop it in there as soon as you can — with your name on it, of course, to prevent the dreaded lunch theft.

Step away from the desk

Two of the most compelling reasons to go out to lunch if you are at work are simply to get away from your desk and maybe socialise a bit. There is no reason to forgot that important mental break when you bring food from home. Make a point of finding a spot in a nearby park or outdoor seating area or, at least, find somewhere in the office where you can escape your computer for a few minutes. Invite a friend or co-worker to join you if you are craving company. It might be just the inspiration that person needs to pack lunch, too.

Washington Post

* Krieger is a registered dietitian, nutritionist and author. She blogs and offers a biweekly newsletter at www.elliekrieger.com. She also writes weekly in The Post's Food section.

http://www.iol.co.za/lifestyle/food-drink/food/how-to-pack-lunch-like-a-star-1.1915569#.ViGCKn4vfIU

Ways to get healthy at work

Cape Town - What we eat at our place of work has a huge impact on our overall diet and influences our productivity.(...)

Healthy eating in the workplace is the theme of this year's National Nutrition Week, which started on October 9.

Employees consume at least half of their meals and snacks during work hours, making this an important place to promote healthy eating, according to a press release from the Association for Dietetics in South Africa 

Registered dietitian Alex Royal says that healthy eating at work can be a challenge as there are often too many temptations: the vending machine, the sweet trolley, colleagues who have bad habits that influence others.

“During a busy day we don't have time (or forget) to prepare healthy meals or even forget to eat. So blood glucose levels drop, resulting in an energy dip and potentially cravings, especially for highly processed and sugary foods. This fuels the cycle of unhealthy eating at work”, Royal concludes.

Cath Day, Registered Dietitian and ADSA spokesperson, also offers some tips for employees:

* Before grabbing a snack, first ask yourself if you are really hungry or if you actually need to take a break from what you are doing. Going for a short walk or getting some fresh air - may be all you need.

* Don't skip meals or healthy snacking between meals. Skipping meals and snacks results in dips in blood glucose (sugar) levels and thus you will be more likely to crave unhealthy foods.

Work lunchboxes go a long way in giving employees more control over what they eat during the day.

Registered dietitian Kelly Schreuder says the goals of a healthy work lunchbox include:

* Variety and balance of foods, providing a variety of nutrients, including protein, carbohydrates, fat and micronutrients.

* Real food, as opposed to processed snacks and those that are high in added sugar, excess salt and poor quality fat, and portion control.

And what about fluids - what should we be drinking while we are at work?

“The simple answer is that water should be the main beverage we are drinking while working but there are many other healthy options to choose from as well. People often forget that beverages can contain a large amount of energy (and many beverages contain too much sugar such as sugar sweetened beverages and fruit juice) so we need to be more mindful about what we are drinking”, say ADSA spokesperson Catherine Pereira.

Being active in the workplace is also important and employees should try to be as physically active as possible.

Durban-based dietitian Hlanzeka Mpanza says that it is not impossible to include some physical exercise in the workday. Use the steps instead of the lift; form an exercise club with colleagues and try to fit in a 15 minute walk during the lunch hour; wear a pedometer during the day to keep track of activity levels and as a motivator; and stretch your legs by walking over to your colleagues' desk instead of sending them an email.

What we eat affects our mood, how alert we are and our overall productivity.

We asked dietitian Maryke Bronkhorst why food influences us in this way. “Some foods contain nutrients that are used to manufacture certain brain chemicals that may enhance mental tasks like memory, concentration, and reaction time. Protein foods enhance the brain's production of dopamine, a natural brain chemical that helps one to feel alert. Large quantities of carbohydrates, on the other hand, result in the production of serotonin, a natural brain chemical that can cause drowsiness, but glucose in the bloodstream is the brain's main source of energy. So it's important that you eat at regular intervals and choose low glycaemic index options to prevent your blood sugar levels from dropping too low,” says Bronkhorst.

Lean biltong, a small handful nuts, a piece of fresh fruit eg blueberries, vegetable crudités with a dip like hummus and plain yoghurt flavoured with handful of berries are great 'go-to' snacks.

October 12 2015 

http://www.iol.co.za/lifestyle/ways-to-get-healthy-at-work-1.1928440#.ViF9yn4vfIU