* Avoid nearly everything white -- potatoes, rice, bread, flour, sugar, popcorn. Of course, this doesn't include cauliflower, turnips or giant white radishes.
* Eat fruit at breakfast, particularly low-carb fruits, such as berries, melon, peaches, kiwi. Half a banana is all you get.
* Although you are allowed cream and butter, save it for treats, and cut down on them if you are trying to lose weight.
* Choose cold-pressed olive and nut oils, and avoid processed oils, partially hydrogenated fats and margarine.
* Eat dinner early and make it minimal.
The U.S. Department of Agriculture is developing a well-funded, long-term study of various diets popular today. Until the research is in, conventional wisdom is withholding approval while granting that low-carb diets do work for weight loss. According to James Hill, PhD, the director of the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver, "The problem I have with all the diets is not that people don't lose weight -- they do, and for some it feels like the greatest thing ever. My concern is that we have nothing to suggest that these diets work in the long term. This kind of research is missing."
Then are these diets dangerous? "That's the debate going on today," Hill continues. "All that protein really makes your kidneys work very hard. One school of thought is that the high-protein content of these diets is damaging to the kidneys." But, he adds, the most recent data shows that at least the "markers for kidney damage do not show a problem," and so probably in the short-term these diets are not dangerous.
Another question, though, is whether the high-fat content of most of these diets is detrimental to our health, as high-fat diets have been shown to be factors in heart disease and some types of cancer. "For lower risk of cancer and other chronic diseases, the scientific evidence goes against the low-carbohydrate, high-protein diets," states Melanie Polk, RD, director of nutrition education at the American Institute for Cancer Research (AICR) in Washington, DC.
In 1997, an AICR report reviewed some 4,500 diet and cancer studies from around the world comparing diet and cancer rates and found that a mostly plant-based -- in other words, high carbohydrate -- diet was protective against cancer and many chronic diseases. "Vegetables, fruits and grains are foods low in protein but high in carbs, but also high in vitamins, minerals, phytochemicals, dietary fiber -- and we know all of these things are protective. Beans are high in vegetable protein but low in fat. We need to eat more plant-based food and less animal food, the exact opposite of a lot of these fad diets.
One criticism of the low-carbohydrate, high-protein diets has been the lack of food choices and the resulting difficulty that some people have staying within the limited choices over the long term. Both of McCullough's books help to provide a greater variety and more satisfying series of recipes and options for dining out. That said, experts are still wary of promoting this form of low-carb diet until long-term studies can be completed.
Related Material:
WeightLossFools.com -- Ten Ways People Fool Themselves About Dieting
Low Carb Fitness
Low Carb Diet and Your Kidneys
The Low Carb Diet Debate
Quick Facts for Low Carb Dieters
Low Carb Recipes - Section I Low Carb Recipes - Section II
Strictly Sweet Low Carb Recipes
Quick Facts for Low Carb Dieters
On a low carb diet there is a decrease in absorption of carbohydrates from the foods you eat. This means fewer carbohydrates digest than the nutrition on the food you ate states.
A low carb, low calorie, high protein diet is effective in treating hearing loss and vertigo. Patients who put this diet into practice specifically due to these symptoms see results within five months of beginning their dietary changes.
In diets equal in calories but one low in carbohydrates, the other high in carbohydrates, dieters on the low carb diet show greater improvemnet of fasting blood insulin, glucose/insulin ration and blood triglycerides.
A low carbohydrate diet rich in Omega-3 fatty acids appears to be beneficial in the maintenance and/or remission of Crohn's disease.
A low-carbohydrate, high-protein diet increases levels of substances famous for their beneficial effect on our mood. (The substances are called Tryptophan and 5-HR).
The low carbohydrate diet shows an increase in the ability of the body to burn fat. (Medical terminology for this is sympathetic nervous activity, which increases free fatty acid mobilization from the adipose tissue).
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Low Carb Fitness
Low Carb Diet and Your Kidneys
The Low Carb Diet Debate
Quick Facts for Low Carb Dieters
Low Carb Recipes - Section I Low Carb Recipes - Section II
Strictly Sweet Low Carb Recipes Low Carb Fitness
For the low carb dieter, a moderate intensity exercise regime is encouraged. In fact, studies show a low-carb diet improves one's exercise performance when compared to "balanced" diets, even when the caloric intake matches.
On a low carb diet, those who do a moderate intensity cardiovascular workout on a regular basis, show an increase in maximal oxygen consumption capacity. This indicates a higher exercise tolerance. The reasoning behind this is that changes in your body insulin and glucagon (insulin's opponent) results in greater oxygen delivery to exercising muscles. In addition, the low carb dieter has a higher fat-burning ability due to a hormone (called noradrenaline) response to exercise. When the low-carb dieter exercises, the body will tap into more free fatty acids in comparison to exercisers on other diets.
An essential point to keep in mind here is moderate intensity exercise. High intensity exercise can result in a shorter time span to exhaustion during the exercise session in the low carb dieter. This will make for a miserable exercise experience and you may not wish to subject yourself to the experience again. This can also cause a very negative attitude toward exercise - something we all need to avoid! If you wanted to, you could try cross-training i.e., interval intermittent exercises where you push hard for one to two minutes, then slow down for one or two minutes. If you try this with your cardiovascular workout, be sure you allow sufficient recovery time between high and low intensity bouts.
Body-building brings us into a whole new realm of exercise. Body-building is done for one purpose, as we are all aware - increased muscle mass. One cannot achieve increased muscle mass on a low-carb diet in and of itself. You have to exercise. You could use the cross training - also called interval training - type of workout for body-building as well. For example, do two minutes of moderate intensity aerobics followed by two minutes of weight lifting. This is an excellent form of working out for anyone.
In summation, exercise is definitely encouraged in the low carb dieter. The type of exercise you engage in is entirely up to you. Keep in mind however, you should avoid high-intensity and high-duration exercise and if you choose interval training, do not forget to allow sufficient recovery time between exercises.
Body Building Exercise Manuals:
Building Strength and Muscular Endurance Without Weights
Building Strength and Muscular Endurance With Weights
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Low Carb Diet and Your Kidneys
The Low Carb Diet Debate
Low Carb Dieting
Quick Facts for Low Carb Dieters
Low Carb Diet and Your Kidneys
Low carbohydrate dieting is generally higher in fat and protein than what some refer to as a "balanced" diet. What we need to do is, determine what component(s) in the foods we eat can be harmful to our kidneys.
There are some studies showing a higher risk of kidney stones in those who practice a low carb diet. Patients who practice a low carb diet for health reasons are screened on a regular basis for kidney stone formation. Should one develop, the patient receives a higher volume of fluids to ingest. This usually corrects the problem. If, to the best of your knowledge, your kidneys are healthy, you need not worry too much about this potential threat if you make a point to drink plenty of fluids - water of course, the most highly recommended. This is something everybody should do regardless of what type of diet consumed. If you have even a slight concern, please, do go see your doctor! That old saying, "Better be safe than sorry" has withstood the test of time for many reasons and applies quite accurately here.
If you are on a low carbohydrate and have been for some time and you are concerned about this, check with your doctor and inquire about protein and kidney disease. The potential risks do come from the increased amount of protein in the low carb diet. Proven data is now available that a reduction in protein intake in-patients with severe kidney disease does reduce their mortality rate by approximately 40-percent. The recommended daily protein intake should be below 0.6g for every pound of body weight. Coincidentally, this is precisely the amount the ketogenic diet prescribes!
Ratio prescribed to the patients on a ketogenic diet:
For every calorie coming from carbs and protein combined, four calories should come from fat. Alternatively, you may use this formula:
Fat : protein + carbohydrates = 4:1
You can have the fat/protein/carb ratio on a regular low-carbohydrate diet at a ratio of 3.5:1 but you should reduce the protein intake.
There is no doubt that high-cholesterol diets increase blood pressure, which can and often does result in damage to your kidneys. Another factor is high blood-cholesterol levels. This is where the most common misconception of low carb dieting comes into play. All too often low carb dieting is compared to high carb/high fat dieting which is where all the negativity appears. High carb AND high fat consumption is very detrimental to one's health. One must remember that high fat intake when combined with low carbohydrate intake can actually reduce cholesterol levels. One does have to keep in mind genetics may play a role in your personal body reaction to any diet, so it is very important one sees their physician before beginning any new diet/exercise program. I cannot stress that enough.
Another important factor you may be well aware of; the type of fat you ingest. In low carb diets, it is essential you watch the type of fat in your foods. If you stay away from saturated fat and seek out polyunsaturated fatty acids, omega-3 and monounsaturated, you are well on your way to protecting your health against adverse effects on the kidney as well as the entire body. In addition, omega-3 polyunsaturated fatty acids reduce kidney injuries. Some of the more common sources of these fatty acids are salmon, tuna and sardines, sometimes called "oily" fish.
There is always the possibility what works magic for one person, simply may not work for you. Each one of us is unique and wonderfully created - treasure whatever genetic disposition you have and learn to work with it accordingly.
Nutrition for a Ketogenic Diet
Ketosis can generate free radicals so experts strongly advise you take antioxidant supplements.
Free radicals are very detrimental to your body. They can cause blood vessel damage and promote cancer. Ketosis can cause accelerated cellular damage and vascular disease when the body does not have adequate levels of free radicals.
Acetoacetate (Say What?)
Ketosis causes elevated levels of what the "ketone body acetoacetate". The ketone body acetoacetate generates dangerous free radicals, which causes damage in your blood vessel cells. Antioxidants, such as selenium, beta-carotene, green tea extract, grape seed extract, Vitamins C, E, and Alpha-Lipoic Acid, can keep this in check.
Vitamin D
Ketogenic diet can cause vitamin D deficiency. Experts strongly urge you to take 5000 IU vitamin D daily when practicing this diet. Vitamin D deficiency can result in decreased calcium concentrations and bone density. You can reverse this damage with vitamin D supplementation in daily doses of 5000 IU.
Vitamin B
Ketosis can deplete vitamin B (thiamine); take at least RDA doses of B group vitamins.
Vitamin B depletion caused by a ketogenic diet can lead to temporary disorder of nerve functions, Regular doses of B-group vitamins will usually correct this deficiency.
Nutrients To Ensure Optimal Ketogenic Dieting
One frequently lacks the following nutrients when on a Ketogenic diet: Carnitin A deficiency in carnitin can prevent the body from using ketone bodies for energy.
Chromium
To aid your body in getting the maximum benefit of a low-carb diet, ensure adequate insulin sensitivity. Chromium appears to be a part of theglucose tolerance factor and may improve insulin sensitivity.
Balance a Ketogenic Diet
1. A ketogenic diet or a low carb diet will limit your intake of grains and fruits. This drastically narrows your choices for many vitamins and minerals.
2. Although not so severely restricted as the ketogenic diet, any low-carb diet can lead to voluntarily reducing food intake because your appetite is curbed. While a decreased appetite is welcome from many dieters, it can lead to malnutrition if you are not careful and educated in regards to the nutrients your body needs.
3. Low-carb reduced-calorie diets may cause insufficient intake of B-group vitamins, calcium, iron, magnesium and zinc. If you are on such a diet, it is a good idea to supplement it with these vitamins and minerals.
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Low Carb Ketogenic Effects
Low Carb Fitness
Click here for Low Carb Recipes - Section I
OR, Click here for Low Carb Recipes - Section II
Click here for "Strictly Sweet Low Carb Recipes Low Carb Keytogenic Effects
First, if you are not aware, the Ketogenic Diet is similar to a low carbohydrate diet. The difference is that it is even more restrictive in carbohydrates and calories.
Even in the most restrictive and least balanced of low-calorie diets, the Ketogenic Diet, there are no serious negative effects documented.
Studies described in peer-reviewed medical journals reported the following:
1. The Ketogenic diet did not impair aerobic-exercise capacity.
2. The Ketogenic diet did not decrease performance on attention tasks.
3. The Ketogenic diet did not significantly change brain metabolism.
It is important to note however, there is not enough specific data to support or not to support the diet.
Long-term effects have yet to be firmly established, therefore there is little data to confirm or negate rumors and opinions of experts on both sides of the fence.
An interesting tidbit regarding the Ketogenic Diet:
This is a diet practiced as a conventional medical program in at least 35 states in the United States as well as ten countries worldwide. Carbohydrates Verses Protein in Men
Are you dieting and feel certain you are eating right? It could be you are not. Changing your diet can help you build muscle faster, and it will also give you more energy. Diets rich in carbohydrates do not seem to be beneficial for men trying to lose weight. Instead, studies now show that men who eat one gram of protein daily per pound of body weight are having more success in their weight loss attempts. Although this is more than the body needs, the excess protein will actually help you burn fat. In addition, reduce the sugar, salt and caffeine.
A recent study compared high-carbohydrate and high-protein diets for weight loss in overweight men. Calories were the same in both groups but the high protein group lost 28 percent more weight. More importantly, the metabolic rates of the men in the high protein group were 14 percent faster. Protein-based meal-replacement supplements are the easiest ways to get the amount of protein suggested. Try single servings of Met-Rx, Myoplex, or Grow! to get the recommended levels of protein each day. However, you do not want to give up carbohydrates entirely or even cut back on them too much. What you need to do is eat the right carbohydrates and add more protein to your diet.
You can improve your workday simply by having a breakfast consisting of a combination of protein and carbohydrate. This will give you a boost of energy all morning. You won't be slumped over your desk, gulping coffee, trying to wake up.
Keep the work energy flowing by having a mid-morning carbohydrate snack such as an apple or banana. This type of healthy carbohydrate will help you fulfill your carb needs in the best manner possible. For convenience, you could have a low-fat energy bar instead, if you wish.
The carbohydrate choices you make should be the "good for you" choices. Your body does still need some carbohydrates. Two other important factors are to eat more raw vegetables and get enough fiber in your diet.
Eating and training - how do we handle this?
The two most important times to eat are when you wake up and after you train. You need fuel in your tank to train hard; if you don't fuel up at breakfast, you'll be running on empty later. Make sure the majority of your breakfast consists of carbs, with some protein, maybe in the form of egg whites, thrown in for good measure. Low-fat yogurt, or milk and cereal, are also good choices. It's equally critical to refuel immediately after you train. The reason for this is because this is when your body's cells are most receptive to replenishing the energy they just spent. A premade drink containing carbs and protein will satisfy immediate postworkout needs in the short run. A more substantial meal, however, consisting of complex carbs and you should consume complete protein within 90 minutes of a workout.
What "Risk" Really Means
Health experts frequently use statistics in regard to health. For example, "You have a one in ten-thousand risk of this or that happening".
Should this be worrisome? In a word - no.
The following examples will help you get a better handle on what these numbers really mean!
*A risk of 1 in 1,000,000 is about equal to:
* The chance you will flip a coin 20 times and get heads 20 tries in a row
* 30 seconds in a year
* Less than 1/2-inch in a mile
A risk of 1 in 100,000 is about equal to:
* The chance you will flip a coin 16 times and get heads 16 tries in a row.
* Five minutes in a year.
* 1/2-inch in a mile.
A risk of 1 in 10,000 is about equal to:
* The chance you will flip a coin 13 times and get heads 13 tries in a row
* 53 minutes a year
* 6 inches in a mile
Nutritional Guideline Glossary
Adequate Intakes (AI):
Guidelines used when there is enough scientific data to estimate the usual intake of a particular nutrient by a healthy population, but not enough data to establish an RDA. The recommendations for calcium are not calculated as AIs, rather than as RDAs, because scientists at the Food and Nutrition Board determined there was not enough uniform data to determine an RDA. For infants, all nutrient intakes are represented as AIs.
Daily Reference Values (DRV):
Recommended daily amounts set by the FDA for macronutrients - total fat, saturated fat, cholesterol, total carbohydrates, dietary fiber, sodium, potassium and protein. DRV's are based on current nutrition recomendations for a 2,000 calorie diet. They apply to anyone age four and older. The DRV for sodium, for example, is 2,400 milligrams, whether you are aged four, forty-four or one-hundred four!
Dietary Reference Intakes (DRI):
The most recent series of nutrient guidelines issued by the national Academy of Sciences' Food and Nutrition Board. Included under the DRI umbrella are RDAs, AIs, and ULs. This series of guidelines is more comprehensive than previous nutritent guidelines issued by the board. The figures cover healthy individuals, from infants to pregnant women to the elderly.
Percentage of Daily Values (%DV):
Guidelines for macronutrients (total fat, saturated fat, cholesterol, total carbohydrates, dietary fiber, sodium, potassium and protein) and micronutrients (vitamins and minerals) established by the FDA in 1993 when new food labels went into effect. Daily Values composed of RDIs and DRVs are listed as percentages on Nutrition Facts labels to make the information easy to comprehend. They reflect nutrition recommendations for a 2,000 calorie diet and apply to everyone over age four.
Recommended Dietary Allowance (RDA):
Daily amounts of nutrients that are likely to meet the nutrient requirements for healthy individuals. RDAs vary depending on age, gender, and other factors. For example, healthy women between the ages of 25 and 50 should consume 50 grams of protein per day, while pregnant women of any age should consume 60 grams.
Reference Daily Intakes (RDI):
Recommended daily amounts for 19 essential vitamins and minerals, or micronutrients. RDIs were established by the FDA in 1993 to take the place of outdated USRDAs. They are based on the 1968 Recommended Dietary Allowances and like the DRVs, apply to anyone over the age of four.
Tolerable Upper Intake Levels (UL):
The maximum dialy amounts of nutrients that can be consumed without producing negative side effects in healthy people. ULs are not recommendations, but exist as guidelines for healthy people who consume unusually large amounts of vitamins and minerals.
U.S. Recommended Daily Allowances (USRDA):
The first nutritional guidelines set for food labels established by the FDA. USRDAs were based on teh 1968 Recommended Dietary Allowances and are no longer in use.
Your Eyes and Your Health
Your eyes need nutrition, too! A natural food component called lutein has been getting a lot of attention in the medical industry as of late. This is because researchers agree that lutein acts as an antioxidant and may help protect cells from damage. Lutein also has the ability to filter out some of the damaging rays of the sun.
Lutein is present in the eye, in both the lens and the macular region. But lutein has its highest concentration in the macula lutea - the eye tissues responsible for central vision.
Since the body does not make lutein, you can obtain it only from the foods you eat. Studies have shown that the amount of lutein in the macula can be changed based on the level of lutein in the diet, so you should be sure to eat foods that contain lutein. Lutein-containing foods include dark green leafy vegetables and fruits such as oranges and tangerines.
Studies suggest lutein is important because it helps support eye health. Ongoing studies should reveal more about this vital substance. In the meantime, why not eat foods high in lutein? After all, they contain lots of other great nutrients as well! Following is a chart of foods that give you lutein.
Lutein Chart
Eyes Part II: The Window to the Soul
Many people do not realize that, to your eye doctor, your eyes are windows into your overall health. Many illnesses show early signs in the eyes, and many diseases can affect your vision. During your eye examination, your eye doctor will look for signs of:
* Hypertension — the appearance of irregular blood vessels on the retina could indicate high blood pressure.
* Diabetes — small, circular areas of bleeding on the retina may be an early sign of diabetes. Changes in blood sugar levels can cause blurred vision and retinal changes.
* Stroke — certain characteristics of the blood vessels in the eye may point to a risk of stroke.
* High Cholesterol — the condition of veins and arteries in the eyes can warn of high cholesterol, which may be a risk factor for heart disease.
* Multiple Sclerosis (MS) — double vision, visual field loss, and uncoordinated or involuntary eye movements can be early signs of MS.
Of course, an eye examination cannot take the place of a general examination by your medical doctor. However, your eyes can offer an important glimpse into the overall health of your body. So whether you wear glasses, contact lenses, or have perfect eyesight, it is a good idea to see your eye doctor once a year.
Lutien Resource: Lutein Information Bureau - The Lutein Information Bureau encourages you to look at lutein and its role in vision and overall health.
Tips from the ADA (American Dietetic Association)
Much of the last meeting of the ADA focused on obesity and its epidemic proportions. With the serious increase of obesity among kids, baby boomers could be the first generation to outlive their children. Following are some tips from the ADA that will, hopefully, inspire you and your family toward a healthier lifestyle – or to complement your current attempts and achievements at living healthier.
* Kids need to spend more time on the playground and less on PlayStation. Fifteen percent of our children and teenagers are overweight. The average American child spends more than four hours a day watching television, playing video games or surfing the Web.
* Trans fats are far worse for your health than saturated fats. Both increase cholesterol, but unlike saturated fats, trans fats increase the small-density molecules that clump together to form arterial plaque.
* Each year as many women die from complications of osteoporosis of the hip as from breast cancer. Men also need to be aware of the dangers of osteoporosis.
* For heart health, focus on vegetable and olive oils, vegetables, fruit, whole grains and fish. Avoid trans fats, which are found in hydrogenated oils, processed foods, fried foods, most commercial baked goods and most margarines.
* Get your calcium. Start with a glass or two of milk, some cheese or yogurt and if you are still coming up short, pop a Tums or two – they’re loaded with calcium. This will help keep osteoporosis at bay. Calcium also plays a role in metabolism and aids weight loss.
* Exercise regularly, preferably with your kids. It’s good for the body – particularly for weight control and strong bones – and relieves stress.
* Do not be conned into buying super-sized foods. What you’re really buying are cheap extra pounds. Buy what you can and should eat: Moderate servings.
No doubt, nutrition can be confusing. To get it straight – and a personalized nutrition plan that fits your lifestyle – see a registered dietiian. A consultation will cost less than a hair or nail appointment, and its effects can last a lifetime. to find one near you, plus more information from the ADA How Much Exercise is Too Much?
Ask yourself the following questions....
1. Do you feel guilty if a day goes by when you don't work out?
2. Are you depressed if you are unable to exercise?
3. Do you feel tired and lethargic, yet still have trouble sleeping?
4. Do you have injuries that don't seem to heal?
5. Are you reluctant to take time off to heal injuries?
6. Are you ignoring aspects of your work, social life or family life?
7. Do you increase or decrease your exercise, based on your weight or what you have eaten?
8. Do you feel compelled to work out even if you are tired?
9. Do you suffer from insomnia, undesired weight loss, fatigue, lethargy, irritability, loss of menstrual periods, multiple chronic injuries, or stress fractures?
If you answered "Yes" to several of the above questions, you are probably exercising too much. The American College of Sports Medicine has issued the following guidelines for physical activity:
Aerobic
Frequency - 3-5 days per week
Intensity - 50-85% estimated maximum heart rate, or exercise perceived to be "somewhat hard" or "hard"
Duration - 20-60 minutes of continuous exercise
Resistance
Frequency - 2-3 days per week
Intensity/Duration - 1-3 sets of 8-12 repetitions; 10 -12 total exercises, one for each major muscle group (chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, gluteals, calves and core - abs and low back)
Suggestions to break over-exercising:
* Focus on health and fitness versus appearance
* Trust your body cues. Listen when your body says "I'm tired," or "I ache."
* Take rest days.
* Avoid linking eating and exercise.
* Don't let exercise determine your self-worth.
* Vary the intensity of your workout.
Make Your Body Burn More Calories
Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week. You can do quite a lot to speed up your metabolism – the secret of burning calories lies in knowing what determines your metabolic rate and what you can do to influence it.
You burn calories to provide energy for three main functions:
1. Basal Metabolic Rate (BMR)
This is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.
2. Burning Calories for Activity
This is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.
3. Dietary Thermogenesis
The ‘thermogenic effect’ described as meal-induced heat production – the calories burned in the process of eating, digesting, absorbing and using food.
You can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:
1) Build Muscle
Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving. Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.
2) Move More
Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn. The trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Here are some ideas for burning calories:
* Tap your feet
* Swing your legs
* Drum your fingers
* Stand up and stretch
* Move your head from side to side
* Change position
* Wriggle and fidget
* Pace up and down
* Don’t use the internal phone – go in person
* Use the upstairs (or downstairs!) bathroom
* Park in the furthest corner of the parking lot
* Stand up when you’re on the phone
* Clench and release your muscles
You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.
3) Eat Spicy Food
There is evidence to show that spices, especially chilli, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal. Drinks containing caffeine also stimulate the metabolism, as does green tea.
4) Aerobic Exercise
As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.
5) Eat Little and Often
There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once. Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely to binge.
Warm Up to Exercise
The American Institute for Cancer Research recommends that we take a brisk walk or do a similar activity for about an hour each day to help lower our risk of cancer and improve our overall health. An important thing to remember as you get more physically active is that stretching your muscles can help you stay active and flexible.
Many people assume that inflexible muscles are a fact of life once they begin to age. However, flexibility can be developed by men and women of all ages through a basic stretching program that helps your muscles to expand and contract completely. Try incorporating some basic stretching exercises into your regular workout for increased flexibility and a more complete fitness regimen.
Maintaining and increasing flexibility is increasingly important as we age because it can protect against injury. For example, if you slip and fall, you'll be better able to handle the abrupt movement without incurring an injury because your muscles will be more elastic. A sedentary lifestyle, however, leads to the gradual loss of joint mobility, which increases the risk of joint or muscle injury.
If you are trying to increase your range of motion, you should spend most of your time stretching after you exercise, not before. This relieves tension in the muscles, which tend to tighten after exercise. Avoid bouncing and jerking your muscles when you stretch to avoid injury. Hold each stretch for 10 to 20 seconds and breath normally. You may feel mild discomfort, but stop at the first sign of pain. In general, stretching three times a week can help maintain flexibility.
Here are a few simple stretches to increase your flexibility, and help you feel less tense.
* Stand in a doorway with your arms out to the side, holding firmly onto the doorway. Lean forward and let your torso hang through the doorway (not too far) with your arms behind you.
* Lie on your back with your knees bent. Grasp one leg under the knee and bring it gently toward your chest, while extending the other leg straight out on the floor. Repeat with the other leg, then bring both knees toward your chest.
* Sit upright on the floor with your legs straight out in front of you. Keeping your knees slightly bent, lean your torso towards your thighs and hold.
old Vegan Food Pyramid
Vegetables
Three or more servings a day
Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.
Serving size: 1-cup raw vegetables, 1/2-cup cooked vegetables.
Whole Grains
Five or more servings a day
This group includes bread, rice, pasta, hot or cold cereal. corn, millet, barley, buglar, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish -- grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc
Serving size: 1/2-cup hot cereal, 1-ounce dry cereal, one slice bread
Fruit
Fruits are rich in fiber, vitamin C, and betacarotene. Be sure to include at least one serving each day of fruits that are high in vitamin C -- citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber.
Serving size: One medium piece of fruit, 1/2-cup cooked fruit, 4-ounces juice.
Legumes
Two or more servings a day
Legumes -- which is another name for beans, peas, and lentils -- are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and texturized vegetable protein.
Serving size: 1/2-cup cooked beans, 4-ounces tofu or tempeh, 8-ounces soy milk.
Here is a picture of the Vegan Pyramid: Exercise and Your Bones
Weight bearing and muscle-strengthening exercise helps you maintain and even increase bone density.
But how?
And why don't other kinds of exercise help your bones?
Following are some answer for you.
* Stress felt by the bones during exercise stimulates your bone-building cells to both maintain and make new bone.
* Weight-bearing exercise primarily helps you maintain bone mass as you age. To qualify as "weight-bearing", the legs must bear your weight - as in walking, running, tennis and aerobics. Swimming, while a great aerobic exercise, is not considered weight-bearing.
* If walking is your choice, make sure you walk with enough intensity to "stress" your bones. This means moving briskly and/or taking on some hills.
* Muscle-strengthening exercise (e.g. weight-lifting) can actually help build bones. The chronic force of muscles pulling against bone stimulates the creation of new bone.
* A sedentary lifestyle can be a "bone density disaster". Take astronauts, for example. While living in weightless conditions, they drop about 1-percent of bone mass a week.
Tips for Preventing Acne at Any Age
From sweet 16 to fabulous 40 and beyond, acne is a condition that affects almost everyone at some time in their lives. According to the National Institutes of Health, nearly 85 percent of adolescents and young adults between the ages of 12 and 24 develop the condition, and some people continue to be affected into their forties and fifties.
It’s important to remember that acne has both internal and external causes. However, there are some basic precautions you can take to help prevent breakouts.
Here are some tips for people of any age who want to keep their skin clear:
1. Don’t pick, pop or squeeze, or otherwise mess with your skin. Squeezing blemishes or whiteheads can lead to infection or scarring. It almost always makes the acne you have worse.
2. Wash your pillowcase often and always use clean face towels. Dirty towels and pillowcases can harbor bacteria and germs that can make acne worse.
3. Be sure to pull your hair away from your skin when you sleep.
4. Try to shower as soon as possible after your workout since sweat combined with skin oils can trap dirt and bacteria in your pores.
5. Don’t go to bed with makeup on. It can clog your pores and lead to breakouts.
6. Make sure to clean cosmetic brushes regularly in soapy water and throw out old, contaminated makeup.
7. Use topical treatments anywhere that you tend to get breakouts -- don't just spot-treat existing pimples. The pore-clogging process happens two to three weeks before any blemish becomes visible on the skin.
8. Exercising regularly can help reduce stress and it increases blood circulation and oxygen penetration to the skin, which may help to prevent acne.
1. Hydrocodone* 2. Lexapro 3. Vicodin 4. Xanax 5. Adderall
6. Effexor Zoloft Paxil Wellbutrin Bextra
Neurontin Lipitor Percocet Oxycodone Vioxx
Valium Naproxen Tramadol Ambien Morphine
Oxycontin Celebrex Prednisone Celexa Tylenol
Ultracet Protonix Soma Atenolol Prozac
Lisinopril Lortab Darvocet Cipro Levaquin
Ativan Nexium Cyclobenzaprine Ultram Alprazolam
Trazodone Norvasc Biaxin Codeine Clonazepam
Toprol Zyprexa Zocor Zithromax Diovan
Skelaxin Klonopin Lorazepam Depakote Diazepam
Albuterol Topamax Seroquel Amoxicillin Ritalin
Methadone Augmentin Zetia Cephalexin Prevacid
Flexeril Viagra Zyrtec Synthroid Promethazine
Phentermine Plavix Metformin Doxycycline Aspirin
Remeron Metoprolol Amitriptyline Advair Ibuprofen
Hydrochlorothiazide Crestor Prilosec Acetaminophen Altace
Concerta Allegra Clonidine Lithium Strattera
Norco Elavil Abilify Risperdal Mobic
Ranitidine Lasix Fluoxetine Levitra Coumadin
Diclofenac Hydroxyzine Phenergan Lamictal Verapamil
Guaifenesin Aciphex Furosemide Entex Metronidazole
Carisoprodol Propoxyphene Insulin Digoxin Zanaflex
Clindamycin Trileptal Buspar Keflex Bactrim
Dilantin Flomax Benicar Baclofen Endocet
Avelox Lotrel Inderal Provigil Glucophage
Demerol Zantac Fentanyl Premarin Fosamax
Penicillin Claritin Reglan Enalapril Tricor
Methotrexate Pravachol Amiodarone Zelnorm Erythromycin
146. HCTZ Potassium Tegretol Omeprazole Meclizine#
* search rank =1 # search rank =150
Reflects Period 10/22/03 - 12/30/03 on 2.9 million searches
SIDE EFFECTS AND DRUG INTERACTIONS FOR 1450+ PRODUCTS - A-Z LISTING With Links To Full Prescribing Information
Recent Additions to RxList Monographs
Abraxane (Paclitaxel albumin bound nanoparticles) Ammonul (Sodium Phenylacetate and Sodium Benzoate) Clolar (Clofarabine)
Enablex (Darifenacin Hydrobromide) Pepcid (Famotidine IV) Menactra (meningococcal polysaccharide diphtheria toxoid conjugate vaccine)
Naftin (naftifine cream) Nascobal (Vitamin B12) Niravam (alprazolam)
Omacor (omega-3 acid ethyl esters) Simemet CR (Carbidopa / Levodopa) Slow-K (Potassium Chloride)
Symlin (pramlintide acetate [amylin] )
Timoptic (timolol maleate solution) Tysabri (natalizumab - suspended from US Market) Valium (diazepam oral)
Ventavis (Iloprost) Ventolin (albuterol inhaler) Ventolin (albuterol nebulizer sol.)
Ventolin (albuterol syrup) Ventolin (albuterol tabs) Ventolin (albuterol inhalation solution)
VESicare (solifenacin succinate) Prialt (ziconotide intrathecal infusion) Zofran (ondansetron oral)
Zovirax (Acyclovir for Injection)
Rebif (Interferon beta-1a) Prevacid NapraPAC (Naproxen and Lansoprazole) Nasacort AQ (Triamcinolone Acetonide)
Combunox (Oxycodone / Ibuprofen) Novolog (insulin aspart) Lunesta (Eszopiclone)
CombiPatch (Estradiol / Norethindrone Transdermal) Metopirone (Metyrapone) Riomet (Metformin)
Cymbalta (Duloxetine) Xifaxan (Rifaximin) Flagyl Inj. (Metronidazole)
Spiriva (Tiotropium) Vytorin (Ezitimbe / Simvastatin) Vidaza (Azacitidine)
Estrogel (Estradiol) Fabrazyme (Agalsidase beta) Vigamox (Moxifloxacin)
Augmentin XR (Amoxicillin / Pot. Clavulanate) Campral (Acamprosate) Propecia (Finasteride)
Xanax XR (Alprazolam XR) Zyrtec-D (Cetirizine / Pseudoephedrine) Timolol GFS (Timololol Gel)
Ketek (Telithromycin) Hepatamine (Amino Acids) Sanctura (Trospium)
Inderal LA (Propranolol LA) Diovan HCT (Valsartan / HCTZ) Alphagan-P (Brimonidine)
Apokyn (Apomorphine) Invanz (Ertapenem) Neosporin (neomycin, polymixin, bacitracin)
Apidra (Insulin glulisine) Trophamine (Amino Acids w Electrolytes) Nephramine (Amino Acids Renal Formula)
Ertaczo (Sertaconazole) Foltx (folacin + b12 + b6) Stalevo (carbidopa, levodopa, entacapone)
Avastin (Bevacizumab) Wellbutrin XL (bupropion) Sensipar (Cinacalcet)
Caduet (Amlodipine & Atorvastatin) Erbitux (Cetuximab) Adderall XR (Amphetamines)
Symbyax (Olanzapine & Fluoxetine) Alimta (Pemetrexed) Acetadote (acetylcysteine)
Cialis (Tadalafil) NovoSeven (Factor VIIa) Mavik (Trandolapril)
Garden of World Medicine (species used in ancient cultures and ethnobotanically, eg in tribal cultures)
North American Indian Medicine
Anemopsis californica
Aralia racemosa
Arnica angustifolia subsp. angustifolia
Baptisia tinctoria
Chenopodium ambrosioides var. anthelminticum
Cimicifuga (syn. Actaea) americana
Cimicifuga (syn. Actaea) racemosa
Echinacea purpurea
Eupatorium perfoliatum
Geranium maculatum
Gillenia trifoliata
Hamamelis virginiana
Hedeoma pulegioides
Lobelia siphilitica
Monarda fistulosa
Nicotiana tabacum
Panax quinquefolius
Podophyllum peltatum
Sanguinaria canadensis
Scutellaria lateriflora
Veratrum viride
Maori medicine
Arthropodium cirratum
Coprosma robusta
Cordyline australis
Fuchsia excorticata
Halaragis erecta
Hebe salicifolia
Hibiscus trionum
Leptospermum scoparium
Macropiper excelsum
Phormium tenax
Sophora microphylla
Tetragonia tetragonioides
Aboriginal medicine of Australia
Banksia integrifolia var compar
Crinum pedunculatum
Dodonaea viscosa
Eucalyptus species
Prostanthera cuneata
Solanum aviculare
Ayurvedic medicine of the Hindu
Abelmoschus esculentus
Acorus calamus
Anethum graveolens
Berberis vulgaris
Carica papaya
Carum carvi
Cinnamomum camphora
Coriandrum sativum
Cuminum cyminum
Curcuma longa
Cymbopogon citratus
Elettaria cardamomum
Ferula assa-foetida
Glycyrrhiza glabra
Inula racemosa
Nigella sativa
Ocimum tenuiflorum
Oryza sativa
Papaver somniferum
Pimpinella anisum
Piper betle
Piper nigrum
Podophyllum hexandrum
Punica granatum
Ricinus communis
Saccharum officinarum
Sesamum indicum
Sida rhombifolia
Withania somnifera
Traditional Chinese medicine
Acorus gramineus
Arctium lappa
Artemisia annua
Artemisia vulgaris
Aspidistra lurida
Bletilla striata
Buddleja officinalis
Clerodendrum bungei
Coix lacyrma-jobi
Cyperus rotundus
Gingko biloba
Indigofera sp.
Loropetalum chinense
Ophiopogon japonicus
Platycodon grandiflorus
Pyracantha ornato-serrata
Rohdea japonica
Sedum spectabile
South African tribal medicine
Acokanthera oblongifolia
Agapanthus praecox
Artemisia afra
Clivia miniata
Dietes iridioides
Eucomis autumnalis
Eucomis comosa
Gladiolus papilio
Haemanthus albiflos
Lobelia erinus
Ochna serrulata
Olea europaea ssp.africana
Pelargonium alchemilloides
Physalis peruviana
Scadoxus puniceus
Schinus molle
Tulbaghia violacea
Zantedeschia aethiopica
Medicinal Plants of the Mediterranean
Allium sativum
Ammi majus
Cnicus benedictus
Ecballium elaterium
Hyssopus officinalis
Iris germanica ‘Florentina’
Laurus nobilis
Lavandula angustifolia
Mandragora officinarum
Pistachia lentiscus
Ruta graveolens
Salvia sclarea
Santolina chamaecyparissus
Silybum marianum
Herbal Medicine of Northern Europe
Angelica archangelica
Asplenium scolopendrium
Colchicum autumnale
Convallaria majalis
Digitalis purpurea
Galium odoratum
Gentiana lutea
Helleborus niger
Humulus lupulus ‘Aureus’
Hyoscyamus niger
Linum usitatissimum
Lysimachia vulgaris
Lythrum salicaria
Prunella vulgaris
Sempervivum tectorum
Succisa pratensis
Viburnum opulus
Viola odorata
The following is a partial list of companies with kosher certified supplements, health, and pharmaceutical products. Products are certified only when bearing the symbol of the certifying agency.
Star-K Certified:
Amway/Access Business Group
Cell Tech
Life Science Laboratories
Melaleuca
Nature's Sunshine
Nutralife Health Products
Preventive Medical Group
Shaklee
Sunrider
Trout Lake Farm
Certified by Other Agencies:
Adwe (KAJ)
First Quality Health (OU)
Freeda (OU)
Landau (Volover)
Maxi-Health (OU)
Navitco (OU)
Nutri-Supreme (Kof-K)
Solgar (Kof-K)
APPROVED MEDICATIONS (2005)
This medication list is a small sample of frequently used over-the-counter (OTC) medications. Prescription medications are not included on this list. If a medication is not listed, it still may be kosher. One should consult a Rav. Certifying agencies are indicated next to products that have kosher certification. It is imperative that each individual understand that under no circumstances should one refrain from taking a prescribed medication or withhold such a medication from children without discussing the matter with a competent Rav and physician. NOTE: Products are approved only when sold in the United States and in the indicated form (e.g. "caplets", "children's", etc.). This list should NOT be used for Passover. This list was prepared in Autumn 2004 and should not be used after December 2005.
ANTACIDS
Alka Seltzer
Effervescent & Antacid Pain Reliever Tablets (Original, Cherry, Lemon Lime,
Heartburn Relief, Morning Relief, P.M., Extra Str)
Gas-X
Regular & Extra Strength Chewables
With Maalox (Orange, Wildberry) Fastabs
Gaviscon Antacid Reg & Ex Str Tabs
Maalox
Antacid Liquid
Max Str Antacid/Anti-Gas Liquid
Quick Dissolve Antacid Calcium Carbonate Chewables - Reg & Max Str
Mylanta
Reg, Children's, Max Str & Ultra Tabs
Pepcid AC
Chewable Tablets - Dairy
Swallowable Tablets
Pepcid Complete Tablets - Dairy
Phazyme Quick Dissolve Chewable Tabs (125mg)
Rolaids
Regular Strength: Cherry, Original Peppermint, Spearmint Tabs
Extra Strength: Cool Strawberry, Freshmint, Fruit, Tropical Punch Tabs
Tums - Diamond-K
Regular - Assorted Fruit, Peppermint Tabs
E-X - Assorted Berries, Assorted Fruit, Assorted Tropical Fruit, Wintergreen Tabs
E-X Fresh Blends Tabs - Dairy
Ultra - Asstd Berries, Asstd Fruit, Asstd Tropical Fruit, Peppermint, Spearmint Tabs
Cool Relief Cool Mint Tabs - Dairy
Smooth Dissolve - Tropical Smoothies
ANTI DIARRHEAL
Imodium
A-D Caplets
Advanced Chewable Tabs & Caplets
Kaopectate
Reg Liquid - Cherry, Peppermint, Vanilla
Extra Str Liquid
Pepto Bismol
Original & Cherry Chewable Tabs
Original Liquid
Maximum Strength Liquid
ANTI-NAUSEA
Bonine Chewable Tablets
Dramamine
Chewable Tablets
Original Formula Tablets - Dairy
Less Drowsy Tablets - Dairy
COLD, ALLERGY & DECONGESTANTS
Benadryl
Allergy & Cold Caplets
Allergy & Cold Fastmelt Tabs - Dairy
Allergy Fastmelt Tablets - Dairy
Benadryl-D
Allergy & Sinus Fastmelts - Dairy
Chlor-Trimeton 4-hr Allergy Tabs - Dairy
Claritin Non-Drowsy 24-hr Tabs - Dairy
Claritin-D
12-hr Tablets - Dairy
Non-Drowsy 24-hr Tablets
Coricidin HBP
Cold & Flu Tablets - Dairy
Cough & Cold Tablets - Dairy
Max Str Flu Tablets - Dairy
Singlet Caplets
Sudafed
12-hr Non-Drowsy Caplets
Severe Cold Non-Drowsy Caplets
Sinus & Allergy Tablets - Dairy
Triaminic
Chest & Nasal Congestion Liquid (Citrus) - OU
Cold & Allergy Liquid (Orange) - OU
Cold & Cough Liquid (Cherry) - OU
Cold & Night Time Cough Liquid (Berry) - OU
Cough Liquid (Berry) - OU
Cough & Nasal Congestion Liquid (Grape, Strawberry) - OU
Cough & Sore Throat Liquid (Grape) - OU
Flu Cough & Fever Liquid (Bubblegum) - OU
Night Time Cough & Cold Liquid (Grape) - OU
Trout Lake Farm 1st Sneeze - Star-K
Tylenol - see also Pain Reliever section
Children's Plus Cold & Cough Chewable Tablets
Infant's Plus Cold & Cough Drops Infant's Plus Cold Drops Severe Allergy Caplets
Vicks Children's Nyquil Cold/Cough Relief Liquid Nyquil Cough Liquid Nyquil Multi-Symptom Cold-Flu Relief (Original, Cherry) Liquid
FIBER Citrucel Caplets Reg & Sugar Free Powder Fibercon Caplets
Konsyl Powder
Metamucil - All Powders
LACTOSE INTOLERANT
Lactaid Reg, Ex Str & Ultra Caplets - OU Ultra Chewable - OUD Dairy
LAXATIVES
Colace Liquid 1% Solution
Ex Lax
Reg, Max Str & Ultra Pills
Chocolated Pieces - Dairy
Perdiem Overnight Relief Pills
Peri-Colace Tablets
Philips' Original Milk of Magnesia Liquid
Senokot-S (Stool Softener) Tabs - Product may be dairy if expires before 2/06.
PAIN RELIEVERS
Aleve Caplets & Tablets
Anacin Reg Tabs, Ex Str Tabs
Bayer
Children's Chewable Aspirin (81mg)
Night Time Relief Caplets
Ecotrin Aspirin Tablets (325mg & 500mg)
Goody's Ex Str Tablets
PowderMotrin Children's Chewable Tablets
Regular Tablets & Caplets
St. Joseph Low Str Chewable Tablets (81mg)
Tylenol - see also Cold, Allergy & Decongestion section
Adult Extra Strength Liquid
Children's Melt Away & Soft Chews
Cool Caplets
Extra Strength Tablets & Caplets
Junior Strength Melt Away & Soft Chews
Regular Strength TabletsVanquish Caplets
SLEEPING AIDS
Nytol Quick Caps - Dairy
Sominex Original Formula Tablets
Unisom Sleep Tablets
Vivarin Tablets
THROAT LOZENGES
Ludens - OUD
Fisherman's Friend - Manchester B.D. (no kosher symbol required)
PRODUCTS ALWAYS APPROVED
The following are products that may always be used without kosher certification: Antibiotics for an infection - except for those skin infections known to be non-life threatening (e.g. acne), Canker Sore Medication, Castor Oil (with no additives), Enemas, Injections, Intravenous (IV), Mineral Oil (with no additives), Sodium Bicarbonate (pure baking soda), Externally applied products including: Antiseptics, Creams, Dermatologicals, Ear Drops, Emollients, Epsom Salts, Eye Drops, Gels, Lotions, Oils, Ointments, Nasal Sprays, Powders, Rubbing Alcohols, Shampoos, and Soaps.
9. Drink at least 64 ounces of water a day to help "detoxify" the body from the inside out.
By taking these simple precautions, most people can reduce the occurrence of acne. There are also a variety of products available to help in healing or preventing breakouts. However, consumers should be careful about what they choose to use.
Most acne prevention products either don’t work very well or have side effects. Male and female bodies and hormonal compositions are different, and you have to address those differences when you are treating acne. Seek professional help if your acne is beyond the norm. Otherwise, look for gentle, natural over-the-counter medications.
Headaches: Help and Solutions
Headaches – we all get them from time to time. Headaches can occur as a mere nuisance, or can be serious enough to keep one in bed for a day. Knowing warning signs and ways to attempt to reduce the onset of a headache can prove invaluable. It is also good to note that certain foods can trigger headaches. Alcohol, chocolate, cheese, pickled foods, nuts, bananas, citrus fruits, monosodium glutamate (MSG), yeast breads, coffee, tea and aspartame are among the most common triggers.
First, we can try to avoid a headache before it begins. There are a few things you can do to achieve this goal:
Reduce stress. When we experience stress, our bodies respond with changes such as increased blood pressure, heart rate, breathing rate and more. Blood vessels constrict and tighten. When the stress is gone, the blood vessels dilate and may result in a headache. Extended periods of stress are one of the most common reasons for headaches today. There are three courses of action you can take to help relieve your stress. One, check for signs of physical tension i.e., clenched jaws, teeth grinding, a feeling of pressure in your forehead as if there was a vice grip squeezing it. Try to consciously relax and do some stretching. Second – and everybody’s favorite – get exercise. Exercise truly is a great stress reducer. Third, divert yourself. Take some time out to do something you enjoy and that will help you get your mind off the cause of the stress.
Eat a healthy diet. Eating a diet containing adequate amounts of vitamins, minerals and other nutrients aid the body in fending off stress.
Get plenty of sleep. Statistics show that over the past 20 years, the average Americans workload has increased by nearly 158 hours. For working mothers, it is worse. Those statistics show their workload to have increased by as much as 241 hours! Consequently, Americans are sleeping less to meet their demands.
Lack of sleep is a common cause of tension headaches. Those who do not get enough sleep find it more difficult to handle every day stress. In addition, a “weekend headache” can occur due to altered sleeping habits over the weekend. Try to get up and go to sleep at the same time everyday. Here are some tips for sleep:
* Use your bed primarily for sleeping. You will then associate being in bed with going to sleep.
* Do not go to bed with a full stomach.
* Develop a pre-sleep relaxation routine.
* Do not go to bed until you feel tired enough to fall asleep.
Migraine Headaches
Migraine headaches affect nearly 25 million in the U.S. every year. Three out of four migraine sufferers are women. Seventy percent of sufferers have family members with the condition and about 20% of migraine sufferer’s experience “aura”. This is a visual disturbance such as flashing lights or lines while suffering the pain of a migraine. Left untreated, a migraine can last up to 24 hours and in severe cases, several days.
Determine what type of headache you are experiencing
There are four different categories of headaches. Knowing what type of headache you suffer from is the first step in learning how to cope with and/or treat your headache.
Tension
The sensation is that of a dull ache on both sides of your head. This type of headache is the one that feels like a tight band, or a vice grip, is running across your forehead.
Migraine
A migraine is moderate to severe pounding or throbbing pain in your head. Commonly, it is only on one side. Nausea, vomiting, dizziness and sensitivity often accompany migraines to light and/or sound.
Sinus
Contrary to popular belief, sinus headaches are not very common. Most who think they have a sinus headache are suffering a tension headache or possibly a migraine.
Cluster
This type of headache is also uncommon but causes excruciating pain, sharp as a knife pain around one eye. Ninety percent of those who suffer this type of headache are men aged 20 to 30. If you feel you have or have had this type of headache, please see your physician.
Mixed
“Mixed headache” is a term now used more frequently. What this usually pertains to is a variety of tension-type headaches and migraine. Often, when a person has suffered for years from one type of headache, they will develop symptoms of another. Experts now believe that the two forms may share a common mechanism in the brain.
Eyestrain Headaches
Eyestrain headaches can result from contraction of muscles in and around the eye. Shifting the focus of your eyes from close up to far away can help. When you are going to be doing close-up work such as with a computer, take a few moments ever hour to look around a bit. While you are at it, stretch a little, too!
When to get help
If you suffer any of the following items, call your healthcare professional at once.
* Your headache worsens, or changes in character.
* You experience three or more headaches a week.
* You must take a pain reliever every day or almost daily, to relieve your headache symptoms.
Your headache includes by any of these symptoms:
* Stiff neck and/or fever
* Shortness of breath
* Unexpected symptoms that affect your eyes, ears, nose or throat
* Dizziness, slurred speech, weakness, numbness or tingling
* Confusion or drowsiness
* Persistent or severe vomiting
* Your headaches begin after, or are triggered by, head injury, exertion, and coughing, bending or sexual activity.
* Your headaches begin after the age of 50.
If you consult your physician, it is a good idea to have a record of your headaches. Keep track of the frequency, duration, added symptoms and severity of pain. You could do this by creating a “Headache Diary”. In addition, write down medications you have taken, and the amount taken, to relieve symptoms and whether or not they helped. Make note of the hours you sleep, especially on nights before the onset of a headache. You may even wish to keep track of the foods you eat and any events before the headache. So many factors can play a role in headaches; it is imperative that you have as much information possible to aid your doctor in treatment.
Coping with Stress
Stress, while somewhat normal, can be very damaging if it becomes severe. It can cause harm to your body, mind and spirit. There are some ways that you can help yourself deal with the stress in your life and avoid any damaging effects.
Daily we face stress just living our normal existence. Running a home, holding down a job, raising your children, helping elderly parents, planning for your retirement - well, the list goes on as we all know. Sometimes these factors alone can create an over load of stress in our lives. Adding more stress means trouble. As we age, we find our health and vitality can decline some and unresolved stress accentuates this. An interesting fact to note on aging is that only 30 percent of the characteristics of aging are genetically based; the remaining 70 percent are not.
Scientific studies have now acknowledged a definite connection between the mind and body. The two are interconnected in such a way that physical health and emotional well being are closely linked. As stress levels increase, our immune system decreases causing vulnerability to disease. When depleted, the immune system is at risk from invading bacteria and viruses which in turn results in life-threatening diseases including cancer. These are the physical threats of too much stress. Emotionally, our state of mind when stressed can alter the chemicals in our body. These chemical changes directly relate to the negative influence on our immune system.
We have had many advances here in the United States that are aiding in longer life spans. Sadly, we still rank number eleven in the world life expectancy in spite of the advances in modern medicine and our knowledge of healthy lifestyles. When you add excess emotional stress to the physical stress of the aging process, you can and will feel old and sick long before your time.
Obviously, we cannot escape the effects of aging in its natural progression, but we can take steps to get our stress under control and ward off the damage it does to our health. Consequently, you'll live a happier, healthier, better quality life and aging can become nothing more than adding a number to your age every year.
The first and most important thing we need to learn to do is recognize the warning signs of too much stress. Keep in mind, these symptoms can vary from person to person. The first and universal sign of stress is a feeling of pressure and/or becoming overwhelmed in your daily existence. Other symptoms include physical complaints such as stomachaches, headaches or diarrhea. Getting along with others can become difficult along with changes in behavior such as moments of extreme anger and annoyance at little things that normally did not affect you in this manner. Crying for no particular reason, inappropriate behavior that is not age-appropriate, insomnia, nightmares, too much sleep, difficulty in communicating with others, personality changes, withdrawal from friends and family and impatience are all common warning signs. If several of these symptoms sound familiar to you, there is a chance your level of stress is too high. Seek help as not dealing with it can lead to permanent feelings of helplessness and ineffectiveness.
How you respond to pressure determines where your stress comes from, therefore, it is important that you know your personal stress point. To determine your stress point, know the load in life that you can and perhaps, do handle and eliminate obligations and added pressure that make you feel over the edge of your level. We all have responsibilities we must deal with in life, of course, but in today's world, often we are over loaded with excess commitments. Some of those stress factors need to elimination. Learn to recognize the stress level you can cope with and the level you cannot. The ones you have to deal with, such as an unexpected illness in your family, financial difficulties etc., needs a different approach if they are causing symptoms of stress. Oftentimes just talking over a stressful situation can do wonders. Seek help in coping with these types of stress factors in your life. There is no shame in admitting a certain situation feels like more than you can bear. Leaning on your friends, family, or children can be a great asset during these moments. We all have with difficulties at some time or another in our lives; therefore, learning how to approach them is vital to your well being. Additionally, when you are feeling uptight, avoid making any hasty decisions. Wait until you are feeling calmer and can think clearly. Shelve any decisions that you do not need to make immediately.
When feeling over stressed there are some physical and mental things you can do to relax your body. Deep breathing is extremely helpful, as is visualization. Imagine a peaceful or happy scene in your mind. Mentally relax different parts of your body by focusing on a certain point of stress such as the common furrowed brow that often accompanies stressful moments. Close your eyes and focus on relaxing your forehead. You should feel the tension releasing from it as you do this. Prayer and/or meditation can be very beneficial at this point. Exercise plays an essential role in stress reduction by working out excess cortisol, a stress hormone. Any form of exercise you enjoy will aid in releasing tension build-up in your body.
Many people who have difficulty with stress and stress related symptoms are those who want to jump to the aid of anyone who requests they do so. If this describes you, you need to learn how to say no. It is not cruel or selfish, it is a necessity in bringing your stress to a manageable level. When you must say no to a friend or family member, you can do so politely but honestly. Tell them you are just over your head with work if this is the case. If someone asks you to do something that makes you uncomfortable, tell him or her so, along with your answer of "I am sorry, I cannot do this for you". It may be difficult at first to put this into practice, but in time, it will get easier and those who love you and care about you should understand. If they do not, they could be an underlying source of your stress and perhaps it is time to have a long talk with the person in question. When you do make commitments you are able to carry through with, you will be living your life with much less pressure and adding a feeling of accomplishment at the same time, which is a very good feeling, unlike stress! You will also be able to fulfill your commitments with more dedication and will consequently do a better job. You will be doing those you do help a favor.
One last tidbit in dealing with stress is to work out a regular routine and maintain it as best you can. This is especially important during times of excess stress such as a life crisis, family problems, health problems, a career move or moving to a new home. The human body is equipped to handle some stress in life, but too much stress can literally be deadly. Do some soul searching, get to know your own limitations, keep those commitments you are comfortable with and learn to hand overload when you must. If you have difficulty doing this on your own, seek the aid of a friend, clergyman or woman, loved one or if necessary, a therapist. In doing so, you will feel much better and will be doing your loved ones a huge favor, and will be leading a happier, calmer life.
Gaining Weight
Believe it or not, I do get this question from time to time. So, here are a few tips on gaining weight for those that have this problem!
Gaining weight can be as challenging to some people as losing weight is to others. In addition, thin people get little sympathy from their peers, especially when their peers that are battling the scales in the other direction. For those of you who are overly thin, there are a few things you can do to beef up your body.
The first thing you need to do is to check with your medical doctor to make sure there aren't medical problems associated with your weight. If the culprit is that you're not eating enough food, then you'll need to pump up your portions. Unlike dieters who concentrate on reducing the calories they consume, you need to try to increase your caloric intake by eating high calorie foods and snacking at least three times a day. For your snacks, chose peanut butter or crackers, raisins, or nuts chased with juice or milk. You may even opt for a second sandwich. In your three square meals a day, consume foods with the most calories per serving, such as peas, cereals with nuts and raisins and dried fruits. Five dried figs have over 230 calories whereas two apples have only 160 calories. Juice is also high in calories. It is easier to drink a cup of orange juice at 111 calories than to eat almost two whole oranges to get that many.
If you consume an additional 500 to 1,000 calories, you should put on one to two pounds per week. But you may have to go slow at first and work up to those calories. While you should be eating foods from all five basic food groups, begin hunting for the foods with most calories per serving within each group. Since some thin people forget to eat sometimes, make sure you eat at least three square meals a day. Try not to start off a meal with soup, salad, or a beverage, which may fill you up and keep you from eating more caloric foods.
Any weight loss guru will tell you that fats are hefty in the calorie department, so in your case, make sure you're getting enough. Your diet should contain up to 30 percent of its calories from fat. For a person needing 2,500 calories a day, that translates into 83 grams of fat. To stay heart healthy, the majority of fat you eat should be from unsaturated sources such as vegetable oils, salad dressings, nuts, peanut butter, and fatty fish such as salmon. Add nuts to your salad and douse it with dressing for the maximum number of calories.
When it comes to exercise, strength training is the way you want to go. Be sure to eat extra calories to cover the increased calorie demands. This is an excellent way to beef up your body because of the muscle you'll build. However, always check with your doctor before beginning any exercise program!
You may also want to seek the support of a registered dietitian who has expertise in strength training to design compatible menu and exercise plans. asta Power: Q & A
Question: Will I lose more weight on a high-protein diet than a high-carbohydrate diet?
Answer: No. Health experts say the best way to lose weight is still a low-fat, high-carbohydrate, low-calorie diet. Portion control and serving size, coupled with a healthy lifestyle including exercise, are key elements in any attempt to shed pounds. If carbohydrates are restricted, particularly to less than 60 grams a day, water and salt loss occurs, not fat. When carbohydrates are reintroduced in the diet, the water weight is regained. There is no quick and easy weight to lose weight; it's basically a question of calories taken in versus calories burned.
Question: What is insulin resistance?
Answer: Insulin resistance appears to affect a small percentage of Americans and is most common among overweight individuals. It is related to a form of diabetes called Type II diabetes. In an insulin-resistant person, the pancreas produces too much insulin after he or she eats sugars or starches. Additionally, cells in insulin-resistant Individuals' bodies may not respond to insulin, causing their blood sugar to stay abnormally high after a meal or snack.
Question: Can a high-carbohydrate diet cause insulin resistance?
Answer: No, the reality is that being overweight causes insulin resistance. A high-carbohydrate diet does not make an insulin-resistant person overweight, nor does it cause insulin resistance. Adopting a high-carbohydrate diet actually enhances insulin function for most people by lowering insulin levels. Carbohydrates are converted to glucose in the body and insulin helps cells utilize glucose for energy. While it is true that insulin is a key hormone in the maintenance of blood sugar, eating more carbohydrates does not mean insulin will increase. Even if you do have an elevated insulin level, it is still wiser to cut back on consumption of saturated fats and increase your consumption of carbohydrates, preferably in the form of grains, fruits and vegetables.
Question: Will I gain weight if I eat a lot of foods high in complex carbohydrates?
Answer: Weight gain cannot be blamed on any single food or food group. Eating too much of any food can make you gain weight. Complex carbohydrates are not fattening. It's what you add to them that is, such as butter, margarine, sour cream, mayonnaise, gravies and cream sauces. Remember that a gram of fat has nine calories which is more than twice the calories of a gram of carbohydrates.
The reality is that all calories count. Even if you eat large amounts of fat-free foods, you may find yourself gaining weight. No matter how boring it may sound, the key is to eat all foods in moderate portions, and in the context of an overall healthy diet coupled with regular exercise.
Question: What is the Mediterranean diet?
Answer: The Mediterranean diet, which is high in complex carbohydrates, is one of the healthiest diets in the world. It is low in fat, includes plenty of fruits and vegetables, pasta, legumes (dried peas and beans), and whole grain breads, plus small amounts of dairy products and meat, poultry and fish. Mediterranean countries like Italy have lower rates of obesity and heart disease than the U.S. does, although a definitive link between this diet and one's health has not been (scientifically) established.
Question: How can I tell if I'm eating right?
Answer: The best guide to healthful eating is the Food Guide Pyramid, a moderate and balanced diet that includes neither too much nor too little of any one food group. The Pyramid shows you how many daily servings you should eat from each of the five food groups: the grain group which includes pasta, bread, cereal and rice; the fruit group; the vegetable group; the dairy group; and the meat and protein group, encompassing beef, poultry, fish, eggs, nuts and legumes. For example, you should eat six to 11 daily servings from the grain group. Since a typical serving of grains is one-half cup of cooked pasta or cereal, or one slice of bread, most of us eat more than one serving at any given meal -- for instance, a one-cup portion of pasta equals two servings from the grain group.
The National Pasta Association supports the dietary recommendations of the U.S. Department of Agriculture’s Food Guide Pyramid, which recommends eating six to 11 servings per day from the grain group. Diets built on a base of pasta, bread, cereal, and other grain-based foods tend to be low fat. A low fat diet, along with regular exercise, helps to achieve an overall healthy lifestyle. For more information on the Food Pyramid, Click here
Source: ILovePasta.org
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Integral Yoga for a Calm mind and a Fit body
Advertisement How To Cut Down On Saturated Fat
First and foremost, cut down on total fat. That is a great start. Then concentrate on decreasing the amount of animal products as follows...
Meats: Purchase lean cuts.
Cut off all visible fat prior to cooking.
Use preparation methods that get rid of more fat, such as grilling.
Eat 2-3 ounce portions (cooked). This serving is about the size of the palm of your hand, a deck of cards, or a mayonnaise jar lid.
Poultry: Take off the skin either before or after cooking.
Eat 2-3 ounce portions (cooked).
Seafood: Choose lower fat fish.
Prepare with small amounts of fat.
Eat 2-3 ounce portions (cooked).
Cheese: Limit amount you eat.
Buy part skim, lower calorie cheeses.
Butter: Use tub margarine.
Use butter on occasion, maybe in a recipe.
Milk/Yogurt: Use the fat-free (skim) varieties.
Processed Foods: Read the labels of processed foods and check for tropical oils (such as palm or coconut), and see how far down on the ingredient list they fall. Ingredients are listed in descending order of predominance in the product. The ingredient used in the greatest quantity is listed first, and the ingredient used in the smallest quantity is listed last.
How to tank up on monounsaturated fats:
* Monounsaturated fats are known as the good guys. Monounsaturated fats offer the benefit of lowering cholesterol, while not decreasing the body's good cholesterol (HDL).
* Stock canola and/or olive oil in your cupboard. Use these oils to saute, cook, prepare salad dressing or bake.
* Throw a few nuts on foods -- salads, desserts, stir-fries.
* Use a slice or two of avocado on a salad, to garnish a casserole, or for guacamole as a Mexican topping.
* Use a few olives on a relish plate, to toss in a salad, as a garnish.
* Buy canola or olive oil-based commercial salad dressings, canola-based margarine and mayonnaise or make your own with olive or canola oil.
Easy ways to spare and skim the fat:
* Use fat-free or no more than 1% milk.
* Take advantage of light and reduced fat cheeses. Find out which products you like best. Sometimes you just need to use less of the regular to get the taste you enjoy.
* If a recipe calls for cheese and you want to use a regular type, buy a sharp variety and use a smaller quantity. The sharper taste gives more flavor with a smaller amount.
* Buy the low-fat, light, and fat-free products that taste good to you. You might have to experiment with several -- margarine, butter (or blends), cream cheese, cottage cheese, mayonnaise, and sour cream.
* Remember, these products are not calorie-free. Be sure to read the Nutrition Facts label to learn more about the product.
* Buy the low-fat, reduced-calorie or fat-free salad dressing that has the taste you like. No matter what salad dressing you use, don't pour on too much. Remember a 1/4 of a cup can contain as many carbohydrates as a slice of bread.
* Use low or no sugar jelly or jam instead of margarine or cream cheese on bagel, toast, or muffins.
* Use plain, fat-free yogurt or fat-free sour cream instead of regular sour cream -- add herbs and seasonings to make it tasty. Use it on baked potatoes, vegetables, chicken and fish.
* Always keep fresh lemon and lime on hand to squirt on vegetables and fish at the table instead of adding more fat (such as sauces or butter).
* When you buy meats, buy lean cuts; trim off excess fat; prepare in low fat and moist ways.
* Marinate meats and vegetables in wine, vinegars, seasonings and spices to add flavors without adding fat.
* Consider using applesauce, prune puree or other dried fruit puree to replace fat in baked goods recipes. Check the back of boxes for some recipes or write to the manufacturer to request recipes.
Sodium Diet Guidelines
*A Registered Dietitian prepared the following basic-diet guidelines. If you have concerns, do consult with a dietitian. Individualized diet counseling is highly recommended to address any personal, specific needs.
Why Limit Sodium?
Reducing salt intake may help manage blood pressure and prevent water retention. If you are taking medication for these conditions, it is still important to reduce salt intake to help the medication work more effectively. Note: Pregnant women should not restrict the amount of sodium consumed to minimize water retention and swelling. Pregnancy actually increases the need for sodium.
How Much Sodium Should You Have?
2,000 to 4,000 milligrams of sodium is recommended as part of an overall healthy eating plan. Yet, the average adult eats 4,000 to 6,000mg per day. Persons with high blood pressure or other medical conditions may have to lower sodium to 2,000 milligrams or less daily.
How Can I Reduce My Sodium Intake?
Since salt (sodium chloride) is the primary source of sodium in the diet, limit use of the salt shaker first. In addition, limit processed foods as they contain approximately ? of the sodium we consume. It is important to look at the label to check the amount of sodium in one serving and to determine the number of servings you normally consume.
Foods You Should Choose Most Often
* Bread, rolls, crackers or breadsticks, without salted tops
* Bagels, English muffins, most ready-to-eat cereals and cooked cereals
* Rice, noodles and pasta
* Low sodium vegetable juices and low sodium tomato and pasta sauces
* Regular tomato or vegetable juices
* Most fresh, frozen and canned fruits
* All fruit juices and milk
* Yogurt and/or reduced or low-sodium cheese
* Any fresh or frozen meat, poultry or fish
* Eggs and egg substitute
* Low sodium peanut butter and/or unsalted nuts
* Dry peas and beans
* Reduce sodium frozen dinners (less than 800mg sodium each)
* Low-sodium canned tuna
* Low-sodium or unsalted salad dressings, soy sauce, catsup and condiments
* Low-sodium bouillon and soups
* Pepper, herbs, vinegar, lemon or lime juice
* Coffee, tea, fruit drinks, powdered drink mixes and low-sodium carbonated beverages
Foods to Avoid
* Bread, rolls, crackers and breadsticks with salt
* Box mixes of quick breads and biscuits and instant hot cereals
* Seasoned box mixes of pasta, rice or stuffing
* Regular tomato and pasta sauces
* Sauerkraut, pickled vegetables and olives
* Commercial potato and vegetable mixes
* Frozen vegetables with sauces and fruits processed with salt or sodium
* Buttermilk, processed cheese, cheese spread, cheese sauces and natural cheeses
* Smoked, cured, salted or canned meat, poultry, fish or seafood, including ham, bacon, sausage, cold cuts, sardines
* Breaded frozen meat, fish or poultry items, salted nuts and pizza
* Salad dressings with more than 250mg sodium per 2 tablespoon serving
* Regular soups, broth, soup bases or bouillon cubes
* Gravies and sauces made from instant mixes or other high sodium ingredients
* Salted snack foods, softened water and sea salt
* Meat tenderizers and meat sauces and soy sauce (regular or reduced sodium)
Tips:
* Cook cereals, rice and pasta without adding salt
* You can omit salt or decrease salt in most recipes for baked goods
* Season vegetables with herbs, spices or lemon juice instead of salt, ham, bacon or salt pork
* Choose fresh or frozen more often because canned contain added sodium
* Dairy products have moderate amounts of sodium. Milk and yogurt are lower in sodium than most cheeses - natural cheeses are usually lower in sodium than processed
* Choose low-sodium reduced-sodium or salt-free foods and processed meats
* Prepare additional fresh meats to use in sandwiches
* Use herbs and spices, instead of salt to season your food
* Try air-popped popcorn with salt-free seasoning
* The following ingredients contain large amounts of sodium: Salt, brine, broth, pickled, smoked, soy sauce, barbecue sauce and monosodium glutamate (MSG)
If you have questions or concerns about your diet, or if you need a diet of 3,000mg sodium or lower, a diet instruction with a registered dietitian is necessary. The individualized diet instruction can provide:
* Label reading, shopping, food preparation and dining out
* Combining other diet restrictions if necessary
* Attention to personal preferences and ethnic and religious choices
Saliva – A New Diagnostic Tool
Traditionally, saliva tests were used to detect hepatitis, tuberculosis or strep throat. Today, technology uses highly sensitive methods of detection that has turned saliva into a tool for diagnosis of many things. Among them are hormone imbalances, liver function, immunodeficiency and even cancer. Some professionals believe saliva tests will become common practice within two to three years for early diagnosis of cancer. They also say it could become available over the Internet.
Saliva testing costs less than blood testing. Health insurance and Medicare programs often reimburse patients for the tests. Professionals can easily collect, store and ship saliva. No needles are required in collecting saliva; it is non-invasive and convenient for multiple sampling.
While early detection by spitting in a cup and mailing the results off to a lab listed on the Internet seem remote, clinical trial testing of saliva as a cancer predictor are underway. Meanwhile, these tests have become powerful tools in evaluating gastrointestinal problems, stress and hormone related diseases as well as the overall wellness of the patient. Results are available in five days and a consultation with doctor or technician follows to interpret results and give therapeutic implications
Several therapeutic implications can already be determined in a saliva test: sleep and fertility disorders, loss of libido, menopausal symptoms and loss of energy and muscle strength may all be symptoms of a drop in hormone levels. Some physicians feel the saliva test determines hormone levels more effectively than the standard blood test. Hormones can affect virtually every major system and organ in your body.
A Mayo clinic study concluded women who use naturally occurring progesterone in their hormone replacement therapy are more satisfied with their quality of life. Now it seems that naturally occurring progesterone can reduce the occurrence of sleep disorders, hot flashes, anxiety and symptoms of depression.
So, next time your doctor wants a blood test ask him or her – can I not just spit in a cup? Signs of a Compulsive Eater
Following is a list of the most common "symptoms" of the compulsive eater.
* Think about food a lot.
* Eat to relieve worry or stress.
* Continue to eat even after feeling sick from eating too much.
* Become anxious while eating.
* Daydream or worry while eating.
* Overeat.
* Eat too fast.
* Eat everything on the plate.
* Feel guilty when you eat.
* Eat secretly.
* Cannot eat one cookie, or any treat that you really like.
* Binge after a diet.
* Hunger makes you feel fearful and uncomfortable. Yogurt - Nutrition Facts and Information
In 1916, Isaac Carasso of Barcelona introduced packaged yogurt to Europe. He dubbed it Danone, his son Daniel’s nickname. It did not come in key-lime pie, cappuccino, apricot mango or any other flavor. The tart plain yogurt, which reached U.S. Shores in the 1930’s, did not take off until Dannon – Danone’s U.S. incarnation – and its competitors started adding sugar and fruit.
With protein, calcium, magnesium, riboflavin, vitamins B-6 and B-12, and more, plain low-fat or non-fat yogurt is as nutritious as skim milk. In fact, yogurt does milk one better because its active cultures help digest the naturally occurring sugar (lactose) in milk that can cause bloating and diarrhea in some people.
Mixing plain low fat or non-fat yogurt with fresh fruit is your best bet. In a typical yogurt aisle in your grocery store, plain yogurt is set aside by panoply of trays, tubs and tubes in which sugar, granola and even candy have replaced some of the yogurt. The result: sugar and calories are up, nutrients are down.
Following are six new trends in the yogurt aisle:
1. Spoon-free yogurt: The tubes of yogurt are easier for people who want to grab a yogurt as they run out the door. Along with convenience, spoon-free yogurts are also suitable for freezing. Keep in mind, however, the three spoon-free yogurts on the market today are far from perfect. Stonyfield Farms YoSqueeze meets the best criteria but replaces the fruit with fruit flavors. Yoplait’s Expresse and Go-Gurt have excess saturated fat and calories. Expresse, however, need not be off you shopping list. Unlike the other two kid-centered lines, it contains real fruit and comes in grown-up flavors such as “mixed berry” instead of “cool cotton candy”. If you eat one or two of the tubes, the saturated fat will not matter too much. Just do not go back for more! In addition, do not assume the fruit on the package is the fruit in the tube. The mixed berry, for example, has blueberries, blackberries and raspberries outside but only raspberries inside.
2. Drinkable Yogurt: Dannon’s new Frusion Fruit n’ Yogurt Smoothies are essentially the classic Dannon Fruit on the bottom yogurts with added water and fruit juice. The liquids dilute the calcium but you still get a quarter of a day’s worth plus vitamins B-2, B-6 and B-12. Beware: With Frusion Fruit n’ Yogurt Smoothies you also get the red dye carmine, which is made from the dried bodies of cochineal insects and which has caused sever allergic reactions in a small number of people. Carmine is contained in many other spoon-able and “spoon-free” yogurts. If you live on the East Coast, Natural by Nature Low fat Yogurt Shake is another possibility. It is organic and free of carmine.
3. Yogurt plus Toppings: A few years ago, Dannon started adding sprinkles to some of its yogurts marketed to kids. No doubt, millions of parents were thrilled to have Sprinkl’ins – yet another healthy food heading down the path to the junk category. One adult brand, YoCrunch, has gotten into the yogurt-as-ice-cream act. The flavors with Nestle Candy Pieces, Chocolate Crunch, or Oreos, supply extra calories and saturated fat at the expense of protein, calcium and vitamins. A strawberry YoCrunch with Nestle Crunch has 240 calories, for example. The same amount of low-fat fruit yogurt has 160 to 180.
4. Full Fat Yogurt: In the United States, we have a market dominated by low-fat yogurt. It is no surprise that Dannon would take a stab at marketing the full-fat version to Americans. The elegantly packaged la Creme is indeed incredibly creamy. However, the touch of cream means three grams of saturated fat – 15 percent of a one-day requirement – in a four-ounce serving. Again, you are trading nutrients for calories. The eight-ounce cup of Brown Cow Farm Cream at the Top Whole Milk Yogurt uses up 20 percent of the one-day amount of saturated fat. Overall, it is not worth it.
5. Soy Yogurt: Whether your aim is to avoid milk or to eat more soy, you can now find “cultured soy” tucked in among the milk products in the yogurt aisle. Soy does have some advantages: It has virtually no saturated fat, it may help lower cholesterol levels, and some brand – like Silk and Whole Soy – are made from organic soybeans. If soy reduces (or raises) the risk of breast cancer and whether it can prevent or tame prostate cancer or menopausal symptoms is still unclear. For many people, the taste takes some getting used to. In addition, it is a good idea to note that soy does not have as much calcium, magnesium, protein or B-vitamins as milk. Silk and Stonyfield Farm fortify their brands with calcium while Whole Soy does not.
6. Lower Calorie Yogurt: Dannon recently cut the calories in its Fruit on the Bottom line. Most flavors have 210 calories, down from the earlier 240. But for serious calorie-counters, all major brands now have “light” lines that use the artificial sweetener aspartame instead of sugar. That slices the calories by one-third. The problem with diet or light yogurts: It is hard to say with certainty that aspartame is safe and the calorie savings are modest (unless you are eating two or three yogurts a day). Other than that, you will not find many differences between the regulars and lights. One exception: Dannon Coffee Yogurt has caffeine (about half a cup of coffee’s worth in each eight-ounce container). Dannon Light ‘n Fit Cappuccino Yogurt uses decaffeinated, as does Stonyfield Farm Cappuccino.
The best and most nutritious choices in yogurt are an 8-ounce yogurt with two grams of saturated fat, 240 calories, and 40 grams of sugar and a quarter of a day’s calcium. In addition, they should be free of candy, cookies, sprinkles and artificial sweeteners. Add Color to Your Diet
A book recently came out entitled “What Color Is Your Diet?” Nutrition experts now feel the more color in our diet, the healthier we will be. This obviously points us toward more fruits and vegetables, which is not a new concept at all. However, the more we learn about our fruits and vegetables and the good they can do us, the healthier we can be.
Color enters the picture because some phytochemicals are responsible for the pigments in produce. The substance that makes the blueberry blue has antioxidant characteristics that can be powerful cancer fighters. Tomatoes are red because of an antioxidant that links to lower rates of cancer as well as decreased rates of heart disease.
Scientists believe that phytochemicals work in combination with one another. It is not enough to eat red or blue – on must use a variety of brightly colored fruits and vegetables with beige – as in chicken breast and whole-wheat bread – as an accent color.
Some suggestions for adding color to your diet are:
* Reduce your meat portions.
* Switch from mashed potatoes to sliced carrots
* Switch your corn to spinach
* Add more color with red pepper, tomato sauce, garlic, onions or broccoli
* Top off chicken or fish with rinds of oranges or lemons
* Have mixed berries for dessert
* Aim for multicolored fruit salads
* Throw every color you find at a salad bar on your plate
Carried to the lungs
The government’s five-a-day program, initiated in 1991, has had limited success in getting Americans to eat more fruits and vegetables. There have only been small increases in fruit and vegetable consumption during the past decade. Research indicates that the top produce items Americans are eating are as follows:
1. French fries
2. Other potatoes
3. Iceberg lettuce
In addition, the high-protein, low-carbohydrate diet trend is still popular. This regimen does not completely exclude fruits and vegetables but it emphasizes monochromatic protein sources such as meat, fish, poultry, eggs and cheese. Consequently, those who follow this diet are sorely lacking in their color sources.
The following information is from the National Cancer Institute and explains the benefits of the various colored fruits and vegetables.
Reds:
When you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant called lycopene. Lycopene is in tomatoes, red and pink grapefruit, watermelon and guava. Diets rich in lycopene reduce the risk of some cancers, including prostate cancer.
Greens:
Green vegetables are rich in the phytochemicals that help keep you healthy. For example, the carotenoids – lutein and zeaxanthin – found in spinach, collards, kale and broccoli have antioxidant properties that protect your eyes by keeping your retinas strong. In addition, research shows that green cruciferous vegetables such as cabbage, Brussels sprouts, cauliflower, kale and turnips may reduce the risk of cancerous tumors.
Oranges:
Orange fruits and vegetables such as sweet potatoes, mangoes, carrots and apricots contain beta-carotene. This carotenoid is a natural antioxidant and enhances your immune system. In addition to being a powerful health protector, the orange group is rich in vitamin C and vitamin E. Folate, a B vitamin, may help prevent some birth defects. Found most often in leafy greens, it is also in orange fruits and vegetables.
Yellows:
Bright yellows have many of the same perks as the orange groups: high in the essential vitamins and carotenoids. Pineapple, for example, is rich in vitamin C, manganese and the natural enzyme bromelain. Bromelain aids in digestion and can reduce bloating. Additionally, corn and pears are high in fiber.
Blues / Purples:
Blues and purples add health-enhancing flavonoids, phytochemicals and antioxidants. Anthocyanins, a phytochemical, are pigments responsible for the blue color in fruits and vegetables. They may help defend against harmful carcinogens. Blueberries, in particular, are rich in vitamin C and folic acid and high in fiber and potassium.
You should now be well informed and able to make very healthy choices in your meal planning!
The Skinny on Fat
Much attention has been given to reducing fat from one's diet, as if it is the number one menace to our health. Heart disease, high cholesterol and being overweight have all been attributed to a large extent to the amount of fat in our diet. However, is this the whole picture?
Although it is true that a good diet is very important to maintain good health, not enough attention has been given to the types of fat taken in various foods. In an attempt to simply reduce fat many people simply use low-fat or non-fat milk, and find substitutes to butter in various spreads.
However, the most important thing to be aware of is not just the quantity of fat ingested but the quality. Much of the oils used in refined foods is of bad quality and actually increases the body ratio of fat. Margarine is especially bad as the oils are very difficult to digest due to the way they are heated. Ironically butter and milk are very easily digested fats which are absorbed and utilized by the body in a very productive way. So just reducing fat content is not the most important thing. It is the quality of the fat that matters.
High cholesterol is another condition attributed to the amount of animal fat consumed. However, the correct absorption of fat has a lot to do with the overall balance of foods in ones diet. The enzymes found in whole grains are very important in the absorption of fat, as are various vitamins and trace minerals. The lack of fresh whole grains (rice, bread etc) and vegetables can lead to the malasorption of fat which will form cholesterol in the blood vessels. It is not just enough to reduce fat in one's diet.
The most important thing to know is that fats are essential for our well being and it is critical that the fats in our food are of the best quality. For cooking, virgin and extra virgin oil oil is the best. For high heat cooking, a good quality sunflower, safflower or canola oil is good. Refined foods of all sorts use bad quality oils. Many people try to lose weight by dieting. However, just by reducing the amount of food ingested does not always work, especially if not combined with exercise. One study found that the fat ratio on the body actually increased with people who dieted without exercise. Although weight was lost, it wasn't from the "fatty" areas of the body. The group of people who also exercised when dieting had a reduction in the fat content of their body.
Finally, being large does not mean being fat. if a person is naturally bigger and has more fat on them, but eats well and looks after their body, this does not mean they have to lose lots of weight. The fat will be in proportion throughout the body. Our culture is obsessed with the idea of thinness. The latest figures released that give indications for the correct weight for age and height still show a tendency to want everybody to look like skeletal models.
Natural Sweeteners
It is completely natural to desire something sweet. A sweet flavor is a signal to the body that there will be an abundance of easily-assimilated energy. With processed sugar, the body has been tricked into feeling satisfied, when in fact, the sweetness is completely deficient in essential vitamins, minerals, trace minerals and enzymes which would normally be present. A chocolate bar may satisfy hunger because of the high amount of sugar and fat, but it has created a deficit in the nutrients the body needs to run efficiently. Hence, we have people who are overweight, yet their bodies are starving for nutrients.
Trying to fight your sweet tooth by eliminating sugar from your diet is not the answer. Replacing man-made, processed, empty calories with natural sweeteners is the solution, and here are some practical suggestions.
Sucanat
For the sweet tooth, Sucanat is a joyous blessing from God. You can literally have your cake and eat it too. No feelings of guilt. No sneaking in the cookie jar. But enjoying one of the most delicious, natural sweeteners you have ever tasted. Sucanat is organically grown, freshly-squeezed sugar cane juice, evaporated by a special Swiss process. In its natural state, it is highly nutritious because the molasses is not removed. The flavor is quite extraordinary.
Brown sugar is simply white sugar with a bit of fancy molasses to give texture and color. Everything that you use white and brown sugar for can be replaced with Sucanat.
Sucanat in water, hot or cold, is a refreshing beverage. A teaspoon of dried Sucanat will even remove hiccups.
Unpasteurized Honey
Raw honey has the plant enzyme amylase which is concentrated in the pollen of flowers. It is effective in helping the predigestion of starchy foods. Try spreading raw honey on a piece of bread and allow it to sit for 15 minutes. The honey will immediately begin to break down the starches in the bread. Most commercial honey has been pasteurized, heated for up to 24 hours to prevent it from turning hard or hazy. In 1930, the German Honey Ordinance ordered that honey could not be sold for table use unless the enzyme, amylase was intact. North America has no such requirement. Although not as high in vitamins and minerals as Sucanat, honey is a useful natural sweetener.
Frozen Juice Concentrates
Keep in mind that all the frozen concentrates in your supermarket have been pasteurized. But we consider them far healthier for sweetening a sauce or salad dressing than white sugar. Pineapple, apple and orange concentrates are excellent for sweetening salad dressings or perking up fresh juice combinations, making Popsicles and for baking. A tablespoon of frozen pineapple concentrate can really liven up a fruit salad.
Dates and Raisins
Strengthen me with raisins, refresh me with apples, for I am faint with love (Solomon 2:5). Take a handful of dates, raisins or figs and place them in your blender with a 1/2 cup of water. Blend for 10 minutes or until desired consistency. Out of your blender will come a caramel pudding-like substance that is absolutely heavenly. It is hard to believe that this natural, healthy sweetener is so good for you!. It can be used for salad dressings, topping for fruit salad, creating healthy desserts and baking.
Fructose
Although assimilated into the body more slowly than white sugar, fructose has essentially the same nutritional value. Fructose is the sugar that is primarily found in fruit. It breaks down more slowly because it does not use insulin but is broken down by an enzyme in the bowel. Fructose sugar looks identical to common white sugar, but is significantly sweeter. It is a safer sugar to use for diabetics, hyperglycemics and hypoglycemics.
Fructose is certainly more desirable than common sugar, but is still void of nutrients. Use sparingly. Top Ten Nutrients
The following nutrients are powerful antioxidants which can protect us against degenerative diseases, including CHD:
1. Vitamins: Vitamins C and E and beta-carotene, are the most effective antioxidant vitamins known to mankind.
2. Other Dietary Antioxidants: Flavonoids, and polyphenols which occur in plants and foods made from plants are becoming more and more important in our fight against heart disease.
3. Protective Minerals: Zinc and selenium have also been identified as antioxidants which can combat free radicals.
4. Vitamin C - the best sources of vitamin C are fruits and vegetables, i.e. citrus fruit such as oranges, lemons, grapefruit, limes and naartjies, strawberries, spanspek, pawpaw, guavas, Kiwi fruit, green peppers, the cabbage family (broccoli, green, red and Chinese cabbage, Brussels sprouts, cauliflower), tomatoes, spinach and of course potatoes (most of the vitamin C is found under the skin).
5. Vitamin E - the best sources of vitamin E are vegetables oils, especially cold-pressed oils (wheat germ, sunflower, canola, etc), nuts, avocado, green leafy vegetables and whole grain cereals.
6. Beta-carotene - is mainly found in dark green or dark yellow fruits and vegetables such as carrots, sweet potatoes, pumpkin, butternut, spinach, green beans, broccoli, apricots, pawpaw spanspek, and yellow peaches (fresh and dried).
7. Flavonoids are found in fruit and vegetables, tea, soy beans and products made with textured vegetable protein.
8. Polyphenols occur in grains (sorghum, Maltabella), fruit especially in grapes if you eat the skins, wine, tea, chocolate and cacao.
9. Zinc is mainly found in lean meat, fish, dry beans, peas and lentils, and unprocessed grains and cereals.
10. Selenium occurs in vegetables and grains, provided that the soil and water in the area where these foods are cultivated contain selenium. Peanut Butter Protection
Peanut butter, an old-time favorite among many, can be a very nutritious part of your diet. It can also guard the health of children, as well. The key health threats peanut butter is now shown to aid in are heart disease and obesity. Two diseases that all too often go hand in hand.
Diets rich in peanuts and peanut butter appear to protect against heart disease by lowering levels of bad LDL cholesterol and controlling body weight. These benefits are more important than ever in older children and teens. The nutrients in peanut butter are healthy for growing bodies.
While for many this great news, there is possible but minor problem, especially among children; peanut butter sandwiches, with or without jelly, can get boring.
The following are some ways to take the boredom out of peanut butter while reaping the nutritious benefits.
1. Spread your peanut butter in a new way. For an appealing and healthy snack, spread peanut butter on apples, bananas or pears.
2. At breakfast, spread it on waffles. For lunch, roll it up with jelly or sliced fruit in a tortilla.
3. Swirl it. Heat 2-tablespoons peanut butter in the microwave for about one minute until soft. Swirl it into yogurt, or use as a topping on frozen yogurt or fat-free/low-fat ice cream.
4. Dress it up. Add sliced strawberries or golden raisins for a more grown-up taste.
In addition, use your imagination! Peanut butter tastes very good on many things you never may have thought of trying it on!
Follow this important caveat: The American of Pediatrics suggests parents wait until children are at least two years of age before introducing them to peanut butter. Wait until age four to give them crunchy peanut butter to guard against choking.
Quick note: Discourage eating peanut butter right from the spoon. It can cause choking in both adults and children. Peanut Power
Research studies on large groups of people have found that people who often eat peanuts and nuts have much lower risks of heart disease. Also, scientists are finding that diets high in monounsaturated fats, the type found in peanuts, may also protect against heart disease.
Peanuts and peanut butter are whole foods that contain a variety of vitamins and minerals, ample protein and beneficial unsaturated fats. Since they are a plant food, they naturally contain no cholesterol.
Following is what they DO contain...
PROTEIN
Peanuts and peanut butter contain high quality plant protein. When comparing peanuts to similar foods, peanuts have more protein than any other legume or nut. This is especially important for children, vegetarians and people eating more meatless meals.
UNSATURATED FAT
Peanuts and peanut butter contain mostly beneficial monounsaturated and polyunsaturated fats. These fats as compared to saturated fats have been shown to help lower blood cholesterol levels. Lowering your blood cholesterol level may reduce your risk of coronary heart disease.
FIBER
One ounce, or one small handful of peanuts contains 2 big grams of fiber. This is 9% of the fiber you need each day!
VITAMIN E
One ounce of peanuts provide 16% of your daily need of vitamin E. Vitamin E has been shown to act as an antioxidant which may reduce the risk of coronary heart disease.
MINERALS
Peanuts are an important source of essential minerals such as magnesium, copper, phosphorus, potassium and zinc. Some of these "hard to find" minerals such as copper and magnesium may protect against coronary heart disease.
B VITAMINS
B vitamins such as folate can help prevent birth defects. They also reduce amounts of homocysteine in the blood that may be a risk for heart disease. Peanuts are a good source of folate.
PHYTOCHEMICALS
Phytochemicals are natural substances in plants which may provide a wide range of health benefits such as reducing the risk of coronary heart disease. Peanuts contain resveratrol which is one of the many phytochemicals found in plant foods.
Peanuts and peanut butter are whole foods that pack a lot of nutrition into just one serving. In the legume or dried bean family, peanuts are a terrific protein source. But the story gets better and better when you consider the significant amounts of nutrients found in a single ounce of peanuts.
Peanuts-Mother Nature's Whole Food! Rate Your Weight Attitudes
1= never
2= rarely
3= occasionally
4= frequently
5= daily
How often do you:
1. Make negative comments about your own body / weight? _____
2. Make negative comments about someone else’s body / weight? _____
3. Directly or indirectly support the assumption that no one should be fat? _____
4. Say something that presumes that being thin is healthy? _____
5. Say something that presumes that fat people eat too much or the wrong thing? _____
6. Disapprove of someone for gaining weight? _____
7. Admire rigidly controlled eating? _____
8. Admire compulsive or excessive exercising? _____
9. Tease someone about their eating (habits or choices) ? _____
10. Discuss food in terms of "good" and "bad" ? _____
11. Determine how much you’ll eat or how you feel about yourself based on weight? _____
12. Encourage someone to let go of guilt about food /exercise / body image? _____
13. Encourage or admire self acceptance and self-appreciation? _____
14. Encourage someone to feel good about his or her body as it is? _____
15. Decorate your office area with posters and pictures of people of all sizes? _____
16. Challenge myths about fatness and eating? _____
17. Use multiple criteria for defining health and well-being, besides weight? _____
Behaviors 1-11 reinforce negative attitudes about weight, food, and body image. If you scored lots of 3’s, 4’s and 5’s in this section, these attitudes may be having a significant effect on you and the people in your life.
Behaviors 12-17 reflect size acceptance and an appreciation of health and wellness beyond weight.
What can you do to shift your 1’s and 2’s in this area to more 3’s, 4’s and 5’s?
* Adapted from survey by Susan Kano: Making Peace with Food Lettuce!
Essentially, iceberg lettuce simply looks pretty but only serves to take up space. The watery leaves contain almost no nutrients. The next time you find yourself at a salad bar, try the more nutritional greens – which we will run through for you now.
Romaine
Romaine is not your garden-variety lettuce, rather this celery-flavored green is one of the best vegetable sources of beta-carotene. It contains 712 micrograms per cup. High levels of beta-carotene can aid in the inhibited growth of prostate-cancer cells by as much as 50-percent.
Serving Suggestions: Toss it with croutons, diced tomato, avocado, and slices of red onion. Cover with a light Parmesan ranch dressing and top with black olives.
Arugula
Calcium is the essential nutrient in arugula. One cup of these mustard-flavored leaves has 10-percent of the bone-building mineral found in a glass of milk and 100-percent less saturated fat. There is also magnesium in every bite for more protection against osteoporosis.
Serving suggestions: Add diced red or green apples, dried cranberries and dried blueberries. Douse the entire mixture with a dressing made of three parts extra-virgin olive oil and one part lemon juice.
Watercress
Watercress is a pepper-flavored HEPA filter for your body. Watercress contains a phytochemical that may prevent airborne pollutants from causing lung cancer.
Serving suggestions: Mix with red onion, watermelon, cantaloupe and slivered almonds and top with equal amounts of lemon and orange juice.
Endive
Endive is slightly bitter and a little crisp. It offers twice the fiber of iceberg lettuce as a nutritional benefit. A cup of endive also provides almost 20-percent of your daily requirement of folate. People who do not get enough of this essential B vitamin may have a 50-percent greater risk of developing hard disease.
Serving Suggestions: Mix endive with walnuts and bits of diced ripe pear. Top with low fat blue cheese dressing.
Mustard Greens
Packed with the amino acid tyrosine, these spicy, crunchy greens are beneficial in improving and protecting memory and concentration.
Serving Suggestions: Mix the greens with snow peas and diced onion, ham and Muenster cheese. Top with sherry vinaigrette dressing.
Bok Choy
Think of this as a cabbage-flavored multivitamin. A bowl of bok choy has 23-percent of your daily requirement of vitamin A and a third of your vitamin C, along with three cancer-fighting phytochemicals: flavonoids, isothiocyanates, and dithiolthione. In short – it is very good for you.
Serving Suggestions: Slice it thin and mix it with grated fresh ginger, orange slices, mushrooms and sesame seeds. Sprinkle with soy sauce and toss.
Spinach
Spinach is a top source of lutein and zeaxanthin, two powerful antioxidants that protect your vision from the ravages of aging.
Serving Suggestions: Mix it with some chicken breast, black olives, peach slices and red bell pepper and top with honey-mustard dressing.
Kohlrabi
Kohlrabi tastes like something between cabbage and turnip. Each serving contains nearly 25-percent of your daily requirement of potassium (to help keep a lid on your blood pressure), along with glucosinolate, a phytochemical that may prevent some cancers.
Serving Suggestions: Slice the bulb very thin and toss it with carrot slices, grated cabbage, diced celery, and chopped onions. Top with your favorite vinaigrette. Find the Right Exercise Shoe
When it comes to shoes for exercise, the choices are overwhelming. But the bottom-line is simple: Shoes should fit well and be comfortable. The right shoes offer both support and flexibility precisely where you need it. In addition, they protect your bones, joints, and muscles--from the toes to the top, keeping your feet in healthy positions and absorbing shock.
Walking shoes are the most rigid and durable. But even for walking, many people prefer running shoes. Running shoes provide plenty of cushioning, which can feel good to walkers. If you have high arches in your feet, running shoes may be better because of the extra flexibility in the front (toe) half of the shoe.
Tips for runners: If you have low arches, look for hefty arch support and a fairly straight cut along the inside edge of the sole. If you have high arches, look for tame arch support and greater curve along the inside edge.
Running shoes are geared for heel-to-toe movement. Shoes designed for tennis and related sports offer maximum support from side-to-side. If you engage in a variety of athletic activities, you may be looking for a pair of cross-training or general purpose athletic shoes. However, some general guidelines apply to all shoe shopping:
Shop for shoes in the afternoon, when your feet are at maximum size. (They swell during the day).
Wear the socks you normally wear with athletic shoes to assure the right fit.
Try on both shoes. Most people's feet vary a bit in size from each other, so you should be sure the shoes fit your largest foot comfortably.
Check for space at the end of your longest toe. There should be enough to let you move without pinching. Some experts recommend the length of a thumbnail.
If you're a woman and your feet are wide, try men's shoes. These are usually cut wider. To find a size for starters, start with your own size, and subtract two.
Move around in the shoes, and insist that they feel like a perfect fit right away. If they don't, keep looking.
Use the "feel" test for any high-tech gimmicks. Some may help. Some may be hype. Your feet will know! Don't shop by price alone, but do look for materials that breathe and good workmanship. Replace running shoes after 500 miles, walking shoes after 1,000 miles, and aerobics shoes after about a year of regular use.
Get the Most From Fruits and Vegetables
1. Buy the freshest produce you can find. Pass over produce bruised, cracked, punctured or soft fruit. Such blemishes harbor germs and soft produce is overripe.
2. Check all produce before storing it. Pick through berries, discarding any that are mushy, fuzzy or wet. Cut grapes into clusters, removing shriveled fruit. Discard the outer leaves of vegetables if they are wilted and remove parts that are discolored
3. Do not wash produce before you store it. Moist produce molds quickly.
4. Refrigerate produce loose or in perforated plastic bags. Fruits and vegetables breathe, taking in oxygen and giving off carbon dioxide just as humans do. Do not seal them in plastic bags. As temperature drops, the respiration rate falls, so refrigerated produce lasts longer. The exceptions: tomatoes, tropical fruits (bananas, avocados, mangoes) and hardier vegetables (potatoes, onions, winter squashes), which prefer warmer temperatures.
5. Store fruits and vegetables in separate bins. Many fruits including apples, pears and tomatoes, produce ethylene, a ripening gas that changes the taste and texture of vegetables. In general, vegetables like moister air than fruits. If produce gets limp, boost the humidity; if you see mold, lower it.
6. Handle produce sparingly until you use it. As soon as you start cutting into it and removing seeds, it becomes more vulnerable to spoilage.
7. Wash produce before you bit or cut into it. All fruits and vegetables sport bacteria on outer surfaces.
8. When in doubt, throw it out. You cannot salvage some produce; it is better off in your compost heap than in your stomach. Defining Whole Grains
Let's face it, most of us simply don't eat our whole-grains, as we should. We know brown rice is better than white and that whole wheat is better than Wonder Bread, but how often do we actually act on that information? It's tough! It's also something we should make more of an effort to do.
Packed with fiber, protein and carbohydrates, whole grains can take a merely average diet to the next level. Processed grains such as white flour and white rice are stripped of nutrients during milling. The bran, removed during processing, contains most of the fiber in grains and the germ (also removed during processing) packs significant quantities of heart-healthy vitamin E.
Many of us are not aware that there are options beyond brown rice and whole-wheat bread. There is a whole world of grains out there! Bulgar, kasha, barley, to name a few, have flavors and textures all their own.
Following are the definitions of grains and a few suggestions as to how you can incorporate them into your diet.
Pearl Barley
The same grain that is malted to make beer and whiskey gets teamed and polished into pearls. Pearl barley can be ground to make barley flour, or whole, makes a great addition to soups and stews.
Oats
Oats are the most nutritious of the cereal grasses (with instant oatmeal some of the fiber gets lost in the processing). Use oats in muffins, cookies, snack mixes, etc.
Wheat Berries
Wheat berries are whole, unprocessed kernels of wheat with a nutty, crunchy texture. Look for them in health-food stores or large supermarkets and add them to soups, breads and hot cereals.
Whole-Wheat Flour
An unmilled version of white flour, whole-wheat flour makes hearty pasta and deeply flavored breads. To convert a regular bread recipe into a whole-wheat recipe, substitute half of the white flour with whole-wheat flour.
Cornmeal
Made by grinding dried corn kernels, cornmeal can be yellow, white or blue, depending on the type of corn used. Water-ground 9rather than the more common steel-ground variety) is healthier because it contains some of the hull and germ. It can last up to four months in the refrigerator.
Wheat Germ
Wheat germ is the nutrient-packed center of the wheat berry, the source of all the vitamins, minerals, and proteins. It adds a nutty flavor to hot cereals and yeast breads.
Bulgur
Bulgur is made from wheat kernels that have been steamed, dried, and crushed. Middle Eastern cooks favor its tender, chewy texture.
Flaxseed
Flaxseed has calcium, iron, niacin and vitamin E and is a great way to get omega-3 fatty acids.
Millet
One-third of the world's population eats millet as a staple of their diets. Rich in protein, the tiny grains are prepared like rice, or ground and used like flour.
Kasha
Kasha, aka roasted buckwheat groats, have a nutty, toasty flavor that makes them perfect for pilafs. Tips for Healthy Cooking
When cutting back on sodium, fat and cholesterol, how you cook is just as important as what you cook. You don't have to give up taste or the foods you love. Often minor changes in how favorite foods and recipes are prepared can make a big difference.
The first goal for many people with heart disease is to reduce the amount of salt they eat. This is usually more important than controlling fat and cholesterol consumption. If you usually add salt while cooking, simply put the salt shaker out of reach. Don't season meats and vegetables with prepackaged mixes, which often contain a lot of salt. Don't fry foods in oil, which adds unwanted fat and calories. Instead, try some of these healthier techniques:
* Stir-fry. Use a wok to cook vegetables, poultry and seafood in vegetable stock, wine or a small amount of oil. Avoid high-sodium seasonings like teriyaki and soy sauce.
* Microwave. This is a good alternative because it's fast and doesn't add fat or calories.
* Roast. Put a rack in the pan so the meat or poultry doesn't sit in its own fat drippings. Instead of basting the meat with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice. When making gravy from the drippings, use a gravy strainer or skim ladle to remove the fat.
* Grill or broil. Always use a rack so fat drips away from the food.
* Bake. Bake foods in covered cookware with a little extra liquid.
* Saute. A pan made with nonstick metal or coated with a nonstick surface is a terrific investment, because it lets you use little or no oil without having food stick. You also can use a nonstick vegetable spray, a small amount of broth or wine, or a tiny bit of oil rubbed onto the pan with a paper towel. When necessary, use liquid vegetable oils that have no more than 2 g of saturated fat per tablespoon.
* Steam. Steam vegetables in a basket over simmering water. They'll retain more flavor and won't need any salt.
Make favorite recipes healthier by substituting ingredients to cut down on fat content. Read Substitutions for Commonly Used Foods.
Suggested Resource: AmericanHeart.org Low-Sodium Diet Can Decrease Blood Pressure
A study published in the Journal of the American College of Cardiology says that women who limit their salt intake can substantially lower their blood pressure.
In fact, the study, which looked at the health benefits of a low-sodium diet for postmenopausal women, showed that some women's blood pressure decreased by 16 points - as much as would be expected from some blood pressure-lowering medications.
But changing eating habits to lower sodium intake can be easier said than done for both men and women. The Mayo Clinic and NoSalt salt substitute offer some tips for stocking your kitchen and eating at home that can help establish healthier eating habits and lower your blood pressure.
Make a list. Plan your meals weekly and include all the ingredients you'll need on your grocery list. Don't forget breakfast and some snacks. Be sure to read labels of prepared foods and stock up on fresh fruits and vegetables.
Buy fresh. Generally, fresh foods are healthier than prepared foods because you can control what ingredients are added. Fresh foods generally also have better color, flavor and nutrients.
* Don't shop on an empty stomach. If you shop when you're hungry, you're more likely to buy foods you don't need, which may contain high amounts of fat and sodium.
* Look at labels. Take time to read labels and compare similar foods. Choose those that are most nutritious.
* Stock your kitchen wisely. Healthful foods aren't necessarily hard to find or expensive. Choices like low-fat or fat-free milk and cheeses, brown or white rice, bagels, pasta, legumes (black, red and navy beans, for example), skinless chicken and extra-lean cuts of beef all contribute to lower fat and sodium levels.
* Use healthful cooking techniques. Cook with less salt and little or no oil or other fat. In recipes, cut the amount of salt in half. To enhance flavors, use onions, herbs, spices, vinegars and salt substitutes like NoSalt salt alternative. Cutting the amount of meat in stews and casseroles and substituting lower fat dairy products, such as reduced fat cream cheese and sour cream, also help. Grill, broil, roast or stir-fry foods instead of frying.
* Rinse canned foods, such as tuna, to remove some of the sodium.
The Dietary Approaches to Stop Hypertension eating plan is a proven method to lower blood pressure. This diet is a combination of reduced saturated fat and sodium that emphasizes fresh fruits and vegetables, low-fat dairy products and recommends limiting sodium intake to 3,000 milligrams (about one teaspoon) per day. That may seem like a lot, but because sodium is hidden in many foods (for example, one cup of skim milk contains 127 milligrams of sodium), salt intake can add up quickly.
Generally, it takes about six weeks for taste buds to get used to less salty foods, experts say. But once you get started and settle into the routine, you'll notice many benefits of an improved diet. And following a low-sodium diet doesn't mean you can't eat foods you love. It's a matter of reading labels and making good food choices. Sentiments Just for Women
In Praise of a Woman
Did you know that if shop mannequins were real women they'd be too thin to menstruate?
There are 3-billion women who don't look like super models and only eight who do.
Marilyn Monroe wore a size 14.
If Barbie was a real woman, she'd have to walk on all fours due to her proportions.
The average woman weighs 144 pounds and wears between a 12-14.
One out of every four college-aged women has an eating disorder.
The models in the magazines are airbrushed-not perfect!
A psychological study in 1995 found that three minutes spent looking at a fashion magazine caused 70% of women to feel depressed, guilty, and shameful.
Models twenty years ago weighed 8% less than the average woman. Today, they weigh 23% less.
The Images of Mother
4 YEARS OF AGE ~ My Mommy can do anything!
8 YEARS OF AGE ~ My Mom knows a lot! A whole lot!
12 YEARS OF AGE ~ My Mother doesn't really know quite everything.
14 YEARS OF AGE ~ Naturally, Mother doesn't know that, either.
16 YEARS OF AGE ~ Mother? She's hopelessly old-fashioned.
18 YEARS OF AGE ~ That old woman? She's way out of date!
25 YEARS OF AGE ~ Well, she might know a little bit about it.
35 YEARS OF AGE ~ Before we decide, let's get Mom's opinion.
45 YEARS OF AGE ~ Wonder what Mom would have thought about it?
65 YEARS OF AGE ~ Wish I could talk it over with Mom.
Beauty of a Woman
The beauty of a woman is not in
The clothes she wears
The figure she carries
Or the way she combs her hair.
The beauty of a woman
Must be seen from her eyes,
Because that is the doorway to her heart,
The place where love resides.
The beauty of a woman
Is not in a facial mole,
But true beauty in a woman
Is reflected in her soul.
It is the caring that she lovingly gives,
The passion that she shows,
The beauty of a woman
With passing years-only grows.
The Ten Commandments of Being a Lady
Don't be a helpless damsel. Take pride in being self-sufficient and competent.
Respect other people's time and be punctual to appointments.
Resist the temptation to exploit other people's lives by gossiping.
Speak up when others make offensive remarks. (In other words, don't let your silence lump you in with the transgressor.)
Don't be a slave to fashion. Dress to reflect your own unique personality.
Never make your friends feel like replacements for when your paramour is unavailable.
Refrain from raising your voice because "the louder you get, the more wrong you sound."
Steer clear of people who are married or in committed relationships when looking for romance.
Give back-- what you can, when you can, and as often as you can.
Laugh often... especially at yourself.
Excerpted from "The Art and Power of Being a Lady"
Reprinted with permission by Atlantic Monthly Press. All rights reserved.
Phenomenal Woman
Pretty women wonder where my secret lies.
I'm not cute or built to suit a fashion model's size.
But when I start to tell them,
they think I'm telling lies.
I say, It's in the reach of my arms,
The span of my hips,
The stride of my step,
The curl of my lips.
I'm a woman
Phenomenally.
Phenomenal woman,
That's me.
I walk into a room
Just as cool as you please,
And to a man,
The fellows stand or
Fall down on their knees.
Then they swarm around me,
A hive of honey bees.
I say, It's the fire in my eyes,
And the flash of my teeth,
The swing of my waist,
And the joy in my feet
. I'm a woman
Phenomenally.
Phenomenal woman,
That's me.
Men themselves have wondered
What they see in me.
They try so much
But they can't touch
My inner mystery.
When I try to show them,
They say they still can't see.
I say, It's in the arch of my back,
The sun of my smile,
The ride of my breasts,
The grace of my style.
I'm a woman
Phenomenally.
Phenomenal woman,
That's me.
Now you understand
Just why my head's not bowed.
I don't shout or jump about
Or have to talk real loud.
When you see me passing,
It ought to make you proud.
I say, It's in the click of my heels,
The bend of my hair,
The palm of my hand,
The need for my care.
'Cause I'm a woman
Phenomenally.
Phenomenal woman,
That's me.
Just for Smiles
An English professor wrote the words, "Woman without her man is nothing," on the blackboard and directed the students to punctuate it correctly.
The men wrote: "Woman, without her man, is nothing."
The women wrote: "Woman! Without her, man is nothing." * Quick Tips for General Wellness
* Americans and Salt
* Balancing a Low-Carb Diet
* Health Tips for Kids 9 to 15 Years Old
* Carbonation
* Caffeine
* Fibromyalgia Syndrome
* Exercise: How Much is Enough?
* Have Junk Food - and Eat It, Too!
* Low Carb Diets and Potassium
* Healthy Bladder Habits
* Living Healthy with Diabetes
* Men and Job Stress
* Ten Calcium Tips
* Possible Prostate Cancer Protection
* Tips on Exercise - For Men
* Osteoporosis in Women
* The Way to a Man's Heart Health: Selenium!
* Male Menopause
* Prostate Cancer Update
* Athletic Amenorrhea (late periods)
* Healthy Weight, Healthy You!
Healthy Cooking for Kids The Laws and Rules Enumerated and Applied
Note: Certain of the Rules are related to certain of the Laws and will be considered by me in their rightful relationship. I have asked A.A.B. to give here a list of the ten laws and - where a rule is related to a particular law - to give it with that law. The rules are renumbered and do not follow in the order earlier given.
Law I
All disease is the result of inhibited soul life. This is true of all forms in all kingdoms. The art of the healer consists in releasing the soul so that its life can flow through the aggregate of organisms which constitute any particular form.
Law II
Disease is the product of and subject to three influences: first, a man's past, wherein he pays the price of ancient error; second, his inheritance, wherein he shares with all mankind those tainted streams of energy which are of group origin; third, he shares with all the natural forms that which the Lord of Life imposes on His body. These three influences are called the "Ancient Law of Evil Sharing." This must give place some day to that new "Law of Ancient Dominating Good" which lies behind all that God has made. This law must be brought into activity by the spiritual will of man. [533]
Rule One
Let the healer train himself to know the inner stage of thought or of desire of the one who seeks his help. He can thereby know the source from whence the trouble comes. Let him relate the cause and the effect and know the point exact through which relief must come.
Law III
Disease is an effect of the basic centralization of a man's life energy. From the plane whereon those energies are focused proceed those determining conditions which produce ill health. These therefore work out as disease or as freedom from disease.
Law IV
Disease, both physical and psychological, has its roots in the good, the beautiful and the true. It is but a distorted reflection of divine possibilities. The thwarted soul, seeking full expression of some divine characteristic or inner spiritual reality, produces, within the substance of its sheaths, a point of friction. Upon this point the eyes of the personality are focused and this leads to disease. The art of the healer is concerned with the lifting of the downward focused eyes unto the soul, the true Healer within the form. The spiritual or third eye then directs the healing force and all is well.
Rule Two
The healer must achieve magnetic purity, through purity of life. He must attain that dispelling radiance which shows itself in every man when he has linked the centers in the head. When this magnetic field is established, the radiation then goes forth.
Law V
There is naught but energy, for God is Life. Two energies meet in man, but other five are present. For each is to be found a central point of contact. The conflict of these energies with forces and of forces twixt themselves [534] produce the bodily ills of man. The conflict of the first and second persists for ages until the mountain top is reached - the first great mountain top. The fight between the forces produces all disease, all ills and bodily pain which seek release in death. The two, the five and thus the seven, plus that which they produce, possess the secret. This is the fifth Law of Healing within the world of form.
Rule Three
Let the healer concentrate the needed energy within the needed center. Let that center correspond to the center which has need. Let the two synchronize and together augment force. Thus shall the waiting form be balanced in its work. Thus shall the two and the one, under right direction, heal.
Law VI
When the building energies of the soul are active in the body, then there is health, clean interplay and right activity. When the builders are the lunar lords and those who work under the control of the moon and at the behest of the lower personal self, then you have disease, ill health and death.
Law VII
When life or energy flows unimpeded and through right direction to its precipitation (the related gland), then the form responds and ill health disappears.
Rule Four
A careful diagnosis of disease, based on the ascertained outer symptoms, will be simplified to this extent - that once the organ involved is known and thus isolated, the center in the etheric body which is in closest relation to it will be subjected to methods of occult healing, though the ordinary, ameliorative, medical or surgical methods will not be withheld.
Law VIII
Disease and death are the results of two active forces. One is the will of the soul, which says to its instrument: [535] I draw the essence back. The other is the magnetic power of the planetary life, which says to the life within the atomic structure: The hour of reabsorption has arrived. Return to me. Thus, under cyclic law, do all forms act.
Rule Five
The healer must seek to link his soul, his heart, his brain and his hands. Thus can he pour the vital healing force upon the patient. This is magnetic work. It cures disease or increases the evil state, according to the knowledge of the healer.
The healer must seek to link his soul, his brain, his heart and auric emanation. Thus can his presence feed the soul life of the patient. This is the work of radiation. The hands are needed not. The soul displays its power. The patient's soul responds through the response of his aura to the radiation of the healer's aura, flooded with soul energy.
Law IX
Perfection calls imperfection to the surface. Good drives evil from the form of man in time and space. The method used by the Perfect One and that employed by Good is harmlessness. This is not negativity but perfect poise, a completed point of view and divine understanding.
Rule Six
The healer or the healing group must keep the will in leash. It is not will that must be used, but love.
Law X
Hearken, O Disciple, to the call which comes from the Son to the Mother, and then obey. The Word goes forth that form has served its purpose. The principle of mind then organizes itself and then repeats that Word. The waiting form responds and drops away. The soul stands free.
Respond, O Rising One, to the call which comes within the sphere of obligation; recognize the call emerging from the Ashram or from the Council Chamber where waits the Lord [536] of Life Himself. The Sound goes forth. Both soul and form together must renounce the principle of life and thus permit the Monad to stand free. The soul responds. The form then shatters the connection. Life is now liberated, owning the quality of conscious knowledge and the fruit of all experience. These are the gifts of soul and form combined.
Note: This last law is the enunciation of a new law which is substituted for the Law of Death, and which has reference only to those upon the later stages of the Path of Discipleship and the stages upon the Path of Initiation.
The media is obviously far braver over in the UK than they are in the US. Despite very stringent defamation laws there, the BBC in October 2002 aired on its flagship current affairs program, Panorama, a no-holds barred documentary on Paxil (marketed as Seroxat in the UK). Right off, with reporter Shelley Joffre's allusion to the medication's "darker side," you knew this was no industry-sponsored symposium:
In quick succession, we hear from two patients, one who cannot get off the drug and the other who mutilated himself while on the drug, followed by David Healy MD who testified in a successful wrongful death suit brought against the drug's manufacturer, and attorney Andrew Vickery who brought that wrongful death suit. Then Joffre cuts to the chase:
"The Maudsley Hospital in London runs a national information service for people taking psychiatric medicines. Trouble coming off Seroxat is the number one complaint from callers. Doctors too report far more withdrawal
problems from patients on Seroxat than on any other drug."
According to Davis Taylor, Chief Pharmacist at the Maudsley Hospital: "If a patient is to stop taking Seroxat suddenly, then usually they would quite soon become quite anxious. They may feel very dizzy and unsteady on their feet. Often people experience electric shock sensations. They may also have a fever and feel generally unwell and they also may experience mood changes or very vivid nightmares for example."
Thanks to the wrongful death suit brought against manufacturer GlaxoSmithKline, Dr Healy gained access to some quarter million documents in the company's archives. He told Panorama that according to GSK's own studies, often on healthy volunteers, that one in four experienced mental agitation while on the drug, and in some instances up to 85 percent had withdrawal problems when they halted.
The wrongful death suit involved a retired man, Donald Schell, who tragically shot his wife, daughter, nine-month-old granddaughter, and himself two days after taking the drug. Due in part to Dr Healy's expert testimony, a Wyoming jury last year concluded Paxil was to blame and awarded $6.4 million to son-in-law Tim Tobin, the first successful suit brought against a drug company involving an SSRI.
Two weeks later, GSK added this warning to patient leaflets in Britain:
"Occasionally the symptoms of depression may include thoughts of harming yourself or committing suicide. Until the full antidepressant effect of your medicine becomes apparent, these symptoms may increase in the first few weeks of treatment."
Dr Alastair Benbow, head of GSK's European Clinical Psychiatry told Panorama that:
"There is no reliable clinical evidence that Seroxat causes violence, aggression or homicide. This tragic, tragic case is something that does occur from time to time in patients who are depressed."
Meanwhile Panorama was saving its best for last: A "successful" US trial involving 93 children found five experienced suicidal thoughts and gestures, and five experienced severe psychiatric side effects.
One may ask, what happened to fairness? Nowhere in the program did Panorama talk to a single patient who had been restored to good health thanks to Paxil, nor did the documentary seek the opinion of any experts who might have testified to the drug's benefits across large populations. Then again, GSK doesn't exactly use its $90 million US advertising budget to present a balanced picture, either. Quite the opposite, in fact. Recently, the company won a court case allowing it to keep airing adds in the US claiming the drug is not habit-forming. The TV viewing public here, needless to say, has no BBC to turn to for a competing view.
More
At about the same time the documentary aired, the Prescription Medicines Code of Practice Authority in the UK ruled that GSK had breached the industry's of the code of practice by playing down Paxil's side effects. Meanwhile, in the US, Paxil's most recent TV ad leaves out its previous
claim about the drug not being habit-forming.
Number One
According to the World Health Organization reported in The Guardian, Paxil tops the list for drugs in terms of difficulty to quit followed by Effexor at number two, Zoloft at number four, and Prozac at number seven. The benzodiazepines Ativan and Valium come 11th and 13th.
Walk, Don't Run
If you are on Paxil, please do not panic. Mental agitation or anxiety from SSRIs usually occurs in the first few days, if at all, then recedes. If the agitation or anxiety persists, it is advisable to notify your doctor or psychiatrist. If the drug is working for you, it is sensible to stay on it. If the drug is being prescribed to you for the first time, it is advisable,
as with any medication, to express any concerns to your doctor or psychiatrist. Should you no longer need to stay on the drug, following is a "reprint" from a recent Newsletter:
In December 2001, GSK changed Paxil's label, encouraging physicians to recommend "a gradual reduction in the dose rather than abrupt cessation." Paxil washes out of the system more quickly than other SSRIs when stopped. In recent clinical trials, GSK decreased the daily dose by 10 mgs a week (doses can range from 10 to 60 mg a day), then stopped treatment after reducing the dose to 20 mgs. The Washington Post reports Frederick Goodwin MD, former head of the NIMH, as in favor of an even more gradual taper, "dropping the dose every four or five days by as little as possible, even if that means cutting pills in half."
On The Label
According to the manufacturer's product information, of patients who gradually weaned off Paxil 2.3 percent experienced abnormal dreams, two percent experienced a tingling sensation (paresthesia), and 7.1 percent experienced dizziness. According to GSK, the majority of cases were mild and did not require medical intervention.
Paxil Lawsuits
Not since the tobacco lawsuits have law firms been so eagerly licking their litigious chops. A Google search turns up dozens of law firms in the US, Canada, and the UK that have already been filed on behalf of individuals or classes of individuals or are touting for business. The claims generally
allege withdrawal symptoms or suicidal gestures and the failure of GSK to issue appropriate warnings.
David Healy
David Healy, the psychiatrist featured on Panorama, is the director of the North Wales Department of Psychological Medicine at the University of Wales, and author of "The Antidepressant Era" and numerous articles, several alleging a Prozac-suicidality link. In small studies of SSRIs on healthy patients, he found up to 20 percent lost their inhibitions. Dr Healy testified as an expert witness in a wrongful death case concerning Prozac, which failed, and in the Tobin case, which succeeded.
In 2000, Dr Healy was offered a post at the Centre for Addiction and Mental Health and in the department of psychiatry at the University of Toronto. Prior to taking up his position, he delivered a guest lecture at the university. Highlights from that talk include:
"If our drugs really worked, we shouldn't have three times the number of patients detained now compared with before, 15 times the number of admissions and lengthier service bed stays for mood and other disorders that we have now. This isn't what happened in the case of a treatment that works, such as penicillin for GPI."
"A significant proportion of the scientific literature is now ghost written. A large number of clinical trials done are not reported if the results don't suit the companies' sponsoring study ... Within the studies that are reported, data such as quality of life scale results on antidepressants have been almost uniformly suppressed. To call this science is misleading."
But Dr Healy also said that antidepressants do work, notwithstanding the shortcomings of drug trials, and he expressed concern that SSRIs might be abandoned as the dependence factor became known, the fate of other classes of drugs. The lecture had its origins in a talk he gave at an AstraZeneca seminar, which led to further invitations to appear at AZ forums. The University of Toronto, however, responded by rescinding its job offer with no explanation. Dr Healy sued, and the two parties subsequently settled out of court.
Update (July 12, 2003)
The FDA has advised that no one under age 18 should be prescribed Paxil for depression, owing to the risk of suicide. Three studies found the drug did not help for pediatric depression, and an analysis of the data showed a three times greater risk of suicidal thoughts and attempts among mostly teens taking the drug vs those on a placebo. There were no deaths in the studies.
The warning follows similar action by the Medicines and Healthcare Products Regulatory Authority in the UK, where the drug is marketed as Seroxat.
Children and teens already on the drug should not suddenly stop the drug, the FDA cautioned, as a long tapering period is required to avoid withdrawal effects.
Prozac is the only antidepressant FDA approved to treat depression in children. For more information, click here.
For three free online issues of McMan's Depression and Bipolar Weekly, email me and put "Sample" in the heading and your email address in the body.
Treatment articles All articles
Discussions
Anonymous (March 11, 2003): Please tell me I'm not the only Paxil patient who has developed an intense craving for alcohol. I am hangover-free (which was never the case when I indulged on a weekend) and am drinking every day. It's ruining my life but no one else seems to believe it's the Paxil.
McMan (March 11): Hi, Anonymous. If I could afford a lawyer, he'd tell me not to publish your post or to issue this disclaimer: Nothing in the above post should be interpreted to suggest that Paxil causes alcoholism. Each patient is unique, as are the responses to their meds.
Having said that, rare side effects usually don't come to light until after a med has been on the market for some time. That's why the FDA encourages doctors and patients to report suspected meds-related adverse events. When enough similar complaints come in, the FDA sits up and takes notice. Your first step would be to tell your doctor or pdoc, but if he or she is too lazy to fill out the forms, you can do it yourself online at: http://www.fda.gov/medwatch/report/consumer/consumer.htm
Amy (April 22, 2003): I just want to warn the public about the side effects from stopping the vile drug, Paxil. I have been on it for almost 3 years for GAD. When I decided to go off, my dr. gave me the instructions for "weaning" myself off the drug. I did exactly what she had told me to do, and within a week of weening, I started to get these horrible side effect. They included: Brain "zaps", confusion, crying spells, dizziness, and a list of many other things. I called my Dr back, and let her know about this. She told me that it was just depression, and to go back on Paxil. I tried to explain to her that I was not on Paxil for depression, (This was not the original dr. that prescribe the drug to me), I was on it for GAD, and the feelings that I was having, were NOT the same feelings that I had before I started taking Paxil in the first place. I am still trying to "wean" myself off the drug, without the help of any dr., and it has been over 3 months now. I just want to stop taking it, but every time I go off, the side effects continue. No one can seem to help me.
Please, if you can help it, DO NOT go on this vile drug. While it did help me when I was on it, it is impossible to go off.
Anyone who is experiencing the same thing, there is a website called paxildatabase.com in this website, there is a petition that you can sign for the drug maker.
CCWS (May 5, 2003): I started out on Paxil first, and felt better but not "better enough," so my doctor switched me over to Effexor. I went directly from one to the other without any tapering off or on and haven't had any problems as long as I stay on it.
The couple of times I ran out of Paxil, my blood pressure went through the roof (170/110). When I run out of Effexor, my BP doesn't go as haywire, but I swell up like a water balloon — at least 10 lbs. of excess water — and I get light-headed and dizzy.
Nicole (May 14, 2003): Re: Paxil withdrawal--I've been through it, and while it isn't my favorite experience, future withdrawal fears shouldn't prevent anyone suffering a major depression from trying this drug or other SSRIs. I was put on Paxil for after being hospitalized for depression in 1999 and had almost three good years on it, with minimal depressive symptoms. It literally gave me my life back! Unfortunately, it seemed to be gradually losing its efficacy earlier this year (the typical poop-out thing many people experience) resulting in a second severe episode of depression. Going off the Paxil (to switch to Effexor, which I'm glad to say is working pretty well) was uncomfortable--I had "electric" "zingy" feelings in my head, muscle cramps, anxiousness for about two weeks--but not at all intolerable (certainly nothing compared to being severely depressed). More like having the flu. It's a minor price to pay for three years of relief--Truly.
Newzmel (May 25, 2003): I am currently on Paxil and have been on and off it for about ten years. Initially, I was diagnosed as unipolar; thanks to three weeks without sleep on the new Paxil CR, I am now diagnosed as bipolar. I too get brain zaps, as well as bugs crawling in my stomach. The regular paxil made me anorexic, no appetite whatsoever. I have never had a problem getting off it, in fact, feel *great* for about two months after. Then BOOM, back to the Paxil. I have tried other antidepressants, but this one seems to work the best. I'm told it's good for anxiety, but I notice my panic level is heightened on the drug. I've tried Celexa, Prozac and the most heinous of the bunch: Zoloft. I felt like my arms were on backwards. Paxil may work for some for three years Nicole, but what about these horrible side effects????
PPH (June 16, 2003): I tool Paxil from July 1996 through November 2000. Prior to taking the drug, I exhibited symptoms of depression including insomnia and frequent crying. These symptoms quickly went away when a doctor prescribed Paxil. However, there was one side effect. Prior to Paxil, I rarely drank alcohol. This changed quickly, I began drinking heavily within two months of beginning Paxil. It was something that I couldn't control. I always thought there was a connection, but I couldn't find any evidence to support this theory. The drinking continued with heavy consequences. Finally, after entering rehab in November 2000, I begged them to switch my medication (I had to beg because they still didn't think it was contributing to the drinking). They did switch me to Zoloft. Today, I still don't drink, and I lost that insane urge to drink that I had while on the Paxil.
McMan (June 16): Hi, PPH. My imaginary lawyer tells me to repeat my reply to Anonymous, above:
If I could afford a lawyer, he'd tell me not to publish your post or to issue this disclaimer: Nothing in the above post should be interpreted to suggest that Paxil causes alcoholism. Each patient is unique, as are the responses to their meds.
Having said that, rare side effects usually don't come to light until after a med has been on the market for some time. That's why the FDA encourages doctors and patients to report suspected meds-related adverse events. When enough similar complaints come in, the FDA sits up and takes notice. Your first step would be to tell your doctor or pdoc, but if he or she is too lazy to fill out the forms, you can do it yourself online at: http://www.fda.gov/medwatch/report/consumer/consumer.htm
Teenage Taker (July 17, 2003): I have been on Paxil CR for about 7 months now, and since then I have totaled two cars by hitting stationary objects - a telephone pole and a parked car. I started taking the Paxil due to the passing of my father - and within the first 3 days - I passed out and vomited but my Dr. assured me that this was normal - everyone had different side effects. Occasionally I will forget to take the medication - sleeping at a friends and forgot it or fell asleep - and the following day I get a migraine. After the 2nd car accident - my mother spoke to my therapist and they agreed that I should start to come off of the medication. I have heard so many things about the withdrawal symptoms, and I worry because of how I feel when I forget a dose. In my opinion, I am not ready to stop taking a medication, and Paxil CR has been very beneficial to me. If you have any comments, please let me know - I am curious on what to do and if these side effects are normal. Also - I have read that this drug is not approved for teenagers as I am 17 yrs old. Please give opinions and information. Thank you in advance :)
McMan (July 18): Hi, Teenage Taker. The FDA is unequivocal that under-18s should not be on the drug. If the Paxil worked, chances are another antidepressant will work just as well. Weaning of Paxil should be very gradual.
Dolfingrl (Aug 18, 2003): Help...My husband has been on Paxil for two years and I have noticed a DRASTIC change in his personality. He has become insensitive and prone to anger...he used to be a a very caring and mild mannered person, but now is prone to violent (verbal) outbursts and is quick to lose his temper. He has difficulty controlling his anger and communicating in the normal manner. Please tell me if this is normal???
McMan (Aug 18): Hi, Dolfingrl. I would strongly suggest communicating to your husband's doctor about this. There is probably another antidepressant that can work for your husband without turning him into Mr Hyde.
PRP (Aug 25, 2003): To all user of Paxil, my husband was on Paxil for 8 months, he was a wonder husband & father. A church member, member to masonic lodge and self-employed. Our life changed 8/21/02 when he blacked out, and got a gun and I was almost killed myself, himself, along with a family friend. The gun was fired 4-times,he then went to our couch, and his eyes where going back & forth (as I was told), I was knocked out. He then grabbed a blackjack and beat me till he came too. Then I blacked out again and I came too. I saw him with a 357 gun point to our friend's head. He was charged with 2nd degree attempted murder and all that comes with that. To make this a shorter story, all charges were dropped because there was only Paxil in his system. He as well was a victim. We are suing GSK And we are very happy now .My husband has no memory of this event. It will live with us forever.
McMan (Aug 25): Hi, PRP, My imaginary lawyer advises that I issue the following disclaimer: That the causal link between your husband's actions and the Paxil he was taking has not been established, either medically or in a court of law.
Luz (Sept 19, 2003): I found this thread because I was specifically searching for info on Seroxat (Paxil) and alcohol cravings. I have been on Seroxat for 5 or 6 years now, and have been drinking more with less apparent effect (until I (occasionally) black out & lose my memory) during that time. What I have noticed is that when I tried (unsuccessfully, because of withdrawal symptoms) to reduce or stop the dosage, my cravings for alcohol pretty much disappear. I am not talking about alcoholism but this level of drinking is deeply worrying to me. I understand the legal disclaimers on this thread, so I would point out that obviously this is just my particular case, but it is extremely interesting to me to see that others have had similar side effects.
Smilin' Scott (Dec 17, 2003): I have had an increase craving for alcohol, morning hand tremors or shakes, and electric shock sensation on different parts of my body first thing in the morning. Anyone else have these things?
SSC (Dec 26, 2003): I am so glad I found this site. I, too have been searching the web for Paxil and alcohol cravings info. My cravings became so intense that it has ruined my life. I told my doctor about he cravings but he said it was not from the Paxil. I began drinking every day-large amounts. I have since lost my job, went to rehab. and am facing 2 counts of DUI and will loose my license and go to jail. I am so scared! I never had trouble with the law or drinking before. Plus, I live in a small town and everyone thinks I am the town drunk as all of this was posted in our local paper. I have been humiliated. I am also in jeopardy of loosing my current job because of my legal situation. I went off the Paxil and guess what? No cravings. If anyone has any info that might help me show a link between Paxil and alcohol, please post! I am just glad to know I am not alone.
Kit (Jan 24, 2004): After reading this article, I was relieved to find other people having the same alcohol symptoms as myself. I didn't know why for the past two years I couldn't stop drinking. It has been awful! I am on a small dosage of Paxil (10mg) and cut down to 5 last weekend. I still drank all week and have had some mild withdrawal- headaches, weird dreams, sleeplessness, pounding heart, but nothing I can't handle. Last night was the first night I didn't crave alcohol. We went out to dinner, I had one glass of wine, and didn't want another. It is now 5:30 pm and by now I'd have had a few, but I haven't even wanted one. I am so excited. I'll keep you posted as I continue to cut the Paxil out of my life. Stupid drug.
Quitter (Feb 2, 2004): Hi, I have been taking Paroxetine for a bit over 2 years to combat generalized anxiety disorder. I am now 4 days into my third attempt at quitting. It is a relief to find others who know what this feels like, the "zaps", the dissociation, dizziness, and hopelessness. I started taking this drug because it had a short half-life and would hit my system quickly, a necessity because when I went to see the doctor, my anxiety was so powerful it had consumed my life.
Surfer Girl (Feb 7, 2004): My 19 year old daughter has been on Paxil for about 8 months. Her depression is worse, she is self injurious, angry, anxiety ridden, and cannot sleep. She has nightmares, and suicidal thoughts. I recently began to taper down her dosage, after checking her into a local mental hospital. She now has to attend partial day classes every day for 3 weeks. The hospital has given her a prescription for Effexor XR, to which I say NO THANKS. I want a therapist to work with my "drug free" daughter, not a suicidal induced, stressed out maniac. Withdrawal has been a problem also. I SEE NO BENEFIT TO PAXIL CR.
Now I want off. It is terrible to be ruled by a drug. I didn't know it would be this hard. I was so uninformed, people need to know what can happen when they quit the "miracle drug".
Kit (Feb 8, 2004): I wrote earlier about Paxil vs alcohol. I am now down to 2.5 mg of Paxil from 10 - which I know was not a large dose to begin with - and haven't had a drink in 11 days and haven't wanted one either. I thank God I found this site. I knew my crazy, out of control alcohol cravings didn't just start on their own! I'll be off Paxil soon - probably another week. I wait until the brain zaps stop, and then I go down another few mgs. I can't go any lower, so I'll be off of it. After awhile, maybe in a few months, I'll have a glass of wine. If I can't stop drinking, I'll know I'm a booze bag and have to quit alcohol forever. If I can drink like I used to - one glass of wine being just fine - I'll know it was the Paxil, for sure.
Smilin' Scott (Feb 19, 2004): Has anyone else had realistic dreams? i am having a hard time with reality and dreams. also my memory isn't as good as it used to be. I do feel more like my old self beside the alcohol cravings, dreams and memory and the "zapping."
Anonymous (April 2, 2004): I rarely drank much until I began Paxil but noticed a higher tolerance. I went out one night and had 19 drinks. Mixed with my Paxil, I hit a police officer and am now facing 15 yr aggravated
assault charge. I am not a violent person. I don't even know what happened and how I was able to drink so much without passing out. No one will even listen to me about this happening due to Paxil and increased alcohol consumption. Paxil has ruined my life and my families!!! Why
aren't there alcohol warning labels on the sides of the bottle???? Sucks to be me!!!!!
McMan (April 2): Hi, Anonymous. Print out this page, highlight the five or six alcohol-craving posts, and give it to your lawyer. This page doesn't exactly constitute strong evidence, but a good lawyer may be able to work with it. Five or six posts may not sound like much, but in the context of this website, it is an extraordinary figure. You will also need to instruct your lawyer that infrequent side effects generally only come to light after the drug is put on the market, so that clinical trial data is meaningless from your point of view.
1. Hydrocodone* 2. Lexapro 3. Vicodin 4. Xanax 5. Adderall
6. Effexor Zoloft Paxil Wellbutrin Bextra
Neurontin Lipitor Percocet Oxycodone Vioxx
Valium Naproxen Tramadol Ambien Morphine
Oxycontin Celebrex Prednisone Celexa Tylenol
Ultracet Protonix Soma Atenolol Prozac
Lisinopril Lortab Darvocet Cipro Levaquin
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Trazodone Norvasc Biaxin Codeine Clonazepam
Toprol Zyprexa Zocor Zithromax Diovan
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Albuterol Topamax Seroquel Amoxicillin Ritalin
Methadone Augmentin Zetia Cephalexin Prevacid
Flexeril Viagra Zyrtec Synthroid Promethazine
Phentermine Plavix Metformin Doxycycline Aspirin
Remeron Metoprolol Amitriptyline Advair Ibuprofen
Hydrochlorothiazide Crestor Prilosec Acetaminophen Altace
Concerta Allegra Clonidine Lithium Strattera
Norco Elavil Abilify Risperdal Mobic
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Methotrexate Pravachol Amiodarone Zelnorm Erythromycin
146. HCTZ Potassium Tegretol Omeprazole Meclizine#
* search rank =1 # search rank =150
Reflects Period 10/22/03 - 12/30/03 on 2.9 million searches
SIDE EFFECTS AND DRUG INTERACTIONS FOR 1450+ PRODUCTS - A-Z LISTING With Links To Full Prescribing Information
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Ventavis (Iloprost) Ventolin (albuterol inhaler) Ventolin (albuterol nebulizer sol.)
Ventolin (albuterol syrup) Ventolin (albuterol tabs) Ventolin (albuterol inhalation solution)
VESicare (solifenacin succinate) Prialt (ziconotide intrathecal infusion) Zofran (ondansetron oral)
Zovirax (Acyclovir for Injection)
Rebif (Interferon beta-1a) Prevacid NapraPAC (Naproxen and Lansoprazole) Nasacort AQ (Triamcinolone Acetonide)
Combunox (Oxycodone / Ibuprofen) Novolog (insulin aspart) Lunesta (Eszopiclone)
CombiPatch (Estradiol / Norethindrone Transdermal) Metopirone (Metyrapone) Riomet (Metformin)
Cymbalta (Duloxetine) Xifaxan (Rifaximin) Flagyl Inj. (Metronidazole)
Spiriva (Tiotropium) Vytorin (Ezitimbe / Simvastatin) Vidaza (Azacitidine)
Estrogel (Estradiol) Fabrazyme (Agalsidase beta) Vigamox (Moxifloxacin)
Augmentin XR (Amoxicillin / Pot. Clavulanate) Campral (Acamprosate) Propecia (Finasteride)
Xanax XR (Alprazolam XR) Zyrtec-D (Cetirizine / Pseudoephedrine) Timolol GFS (Timololol Gel)
Ketek (Telithromycin) Hepatamine (Amino Acids) Sanctura (Trospium)
Inderal LA (Propranolol LA) Diovan HCT (Valsartan / HCTZ) Alphagan-P (Brimonidine)
Apokyn (Apomorphine) Invanz (Ertapenem) Neosporin (neomycin, polymixin, bacitracin)
Apidra (Insulin glulisine) Trophamine (Amino Acids w Electrolytes) Nephramine (Amino Acids Renal Formula)
Ertaczo (Sertaconazole) Foltx (folacin + b12 + b6) Stalevo (carbidopa, levodopa, entacapone)
Avastin (Bevacizumab) Wellbutrin XL (bupropion) Sensipar (Cinacalcet)
Caduet (Amlodipine & Atorvastatin) Erbitux (Cetuximab) Adderall XR (Amphetamines)
Symbyax (Olanzapine & Fluoxetine) Alimta (Pemetrexed) Acetadote (acetylcysteine)
Cialis (Tadalafil) NovoSeven (Factor VIIa) Mavik (Trandolapril)
Garden of World Medicine (species used in ancient cultures and ethnobotanically, eg in tribal cultures)
North American Indian Medicine
Anemopsis californica
Aralia racemosa
Arnica angustifolia subsp. angustifolia
Baptisia tinctoria
Chenopodium ambrosioides var. anthelminticum
Cimicifuga (syn. Actaea) americana
Cimicifuga (syn. Actaea) racemosa
Echinacea purpurea
Eupatorium perfoliatum
Geranium maculatum
Gillenia trifoliata
Hamamelis virginiana
Hedeoma pulegioides
Lobelia siphilitica
Monarda fistulosa
Nicotiana tabacum
Panax quinquefolius
Podophyllum peltatum
Sanguinaria canadensis
Scutellaria lateriflora
Veratrum viride
Maori medicine
Arthropodium cirratum
Coprosma robusta
Cordyline australis
Fuchsia excorticata
Halaragis erecta
Hebe salicifolia
Hibiscus trionum
Leptospermum scoparium
Macropiper excelsum
Phormium tenax
Sophora microphylla
Tetragonia tetragonioides
Aboriginal medicine of Australia
Banksia integrifolia var compar
Crinum pedunculatum
Dodonaea viscosa
Eucalyptus species
Prostanthera cuneata
Solanum aviculare
Ayurvedic medicine of the Hindu
Abelmoschus esculentus
Acorus calamus
Anethum graveolens
Berberis vulgaris
Carica papaya
Carum carvi
Cinnamomum camphora
Coriandrum sativum
Cuminum cyminum
Curcuma longa
Cymbopogon citratus
Elettaria cardamomum
Ferula assa-foetida
Glycyrrhiza glabra
Inula racemosa
Nigella sativa
Ocimum tenuiflorum
Oryza sativa
Papaver somniferum
Pimpinella anisum
Piper betle
Piper nigrum
Podophyllum hexandrum
Punica granatum
Ricinus communis
Saccharum officinarum
Sesamum indicum
Sida rhombifolia
Withania somnifera
Traditional Chinese medicine
Acorus gramineus
Arctium lappa
Artemisia annua
Artemisia vulgaris
Aspidistra lurida
Bletilla striata
Buddleja officinalis
Clerodendrum bungei
Coix lacyrma-jobi
Cyperus rotundus
Gingko biloba
Indigofera sp.
Loropetalum chinense
Ophiopogon japonicus
Platycodon grandiflorus
Pyracantha ornato-serrata
Rohdea japonica
Sedum spectabile
South African tribal medicine
Acokanthera oblongifolia
Agapanthus praecox
Artemisia afra
Clivia miniata
Dietes iridioides
Eucomis autumnalis
Eucomis comosa
Gladiolus papilio
Haemanthus albiflos
Lobelia erinus
Ochna serrulata
Olea europaea ssp.africana
Pelargonium alchemilloides
Physalis peruviana
Scadoxus puniceus
Schinus molle
Tulbaghia violacea
Zantedeschia aethiopica
Medicinal Plants of the Mediterranean
Allium sativum
Ammi majus
Cnicus benedictus
Ecballium elaterium
Hyssopus officinalis
Iris germanica ‘Florentina’
Laurus nobilis
Lavandula angustifolia
Mandragora officinarum
Pistachia lentiscus
Ruta graveolens
Salvia sclarea
Santolina chamaecyparissus
Silybum marianum
Herbal Medicine of Northern Europe
Angelica archangelica
Asplenium scolopendrium
Colchicum autumnale
Convallaria majalis
Digitalis purpurea
Galium odoratum
Gentiana lutea
Helleborus niger
Humulus lupulus ‘Aureus’
Hyoscyamus niger
Linum usitatissimum
Lysimachia vulgaris
Lythrum salicaria
Prunella vulgaris
Sempervivum tectorum
Succisa pratensis
Viburnum opulus
Viola odorata
The following is a partial list of companies with kosher certified supplements, health, and pharmaceutical products. Products are certified only when bearing the symbol of the certifying agency.
Star-K Certified:
Amway/Access Business Group
Cell Tech
Life Science Laboratories
Melaleuca
Nature's Sunshine
Nutralife Health Products
Preventive Medical Group
Shaklee
Sunrider
Trout Lake Farm
Certified by Other Agencies:
Adwe (KAJ)
First Quality Health (OU)
Freeda (OU)
Landau (Volover)
Maxi-Health (OU)
Navitco (OU)
Nutri-Supreme (Kof-K)
Solgar (Kof-K)
APPROVED MEDICATIONS (2005)
This medication list is a small sample of frequently used over-the-counter (OTC) medications. Prescription medications are not included on this list. If a medication is not listed, it still may be kosher. One should consult a Rav. Certifying agencies are indicated next to products that have kosher certification. It is imperative that each individual understand that under no circumstances should one refrain from taking a prescribed medication or withhold such a medication from children without discussing the matter with a competent Rav and physician. NOTE: Products are approved only when sold in the United States and in the indicated form (e.g. "caplets", "children's", etc.). This list should NOT be used for Passover. This list was prepared in Autumn 2004 and should not be used after December 2005.
ANTACIDS
Alka Seltzer
Effervescent & Antacid Pain Reliever Tablets (Original, Cherry, Lemon Lime,
Heartburn Relief, Morning Relief, P.M., Extra Str)
Gas-X
Regular & Extra Strength Chewables
With Maalox (Orange, Wildberry) Fastabs
Gaviscon Antacid Reg & Ex Str Tabs
Maalox
Antacid Liquid
Max Str Antacid/Anti-Gas Liquid
Quick Dissolve Antacid Calcium Carbonate Chewables - Reg & Max Str
Mylanta
Reg, Children's, Max Str & Ultra Tabs
Pepcid AC
Chewable Tablets - Dairy
Swallowable Tablets
Pepcid Complete Tablets - Dairy
Phazyme Quick Dissolve Chewable Tabs (125mg)
Rolaids
Regular Strength: Cherry, Original Peppermint, Spearmint Tabs
Extra Strength: Cool Strawberry, Freshmint, Fruit, Tropical Punch Tabs
Tums - Diamond-K
Regular - Assorted Fruit, Peppermint Tabs
E-X - Assorted Berries, Assorted Fruit, Assorted Tropical Fruit, Wintergreen Tabs
E-X Fresh Blends Tabs - Dairy
Ultra - Asstd Berries, Asstd Fruit, Asstd Tropical Fruit, Peppermint, Spearmint Tabs
Cool Relief Cool Mint Tabs - Dairy
Smooth Dissolve - Tropical Smoothies
ANTI DIARRHEAL
Imodium
A-D Caplets
Advanced Chewable Tabs & Caplets
Kaopectate
Reg Liquid - Cherry, Peppermint, Vanilla
Extra Str Liquid
Pepto Bismol
Original & Cherry Chewable Tabs
Original Liquid
Maximum Strength Liquid
ANTI-NAUSEA
Bonine Chewable Tablets
Dramamine
Chewable Tablets
Original Formula Tablets - Dairy
Less Drowsy Tablets - Dairy
COLD, ALLERGY & DECONGESTANTS
Benadryl
Allergy & Cold Caplets
Allergy & Cold Fastmelt Tabs - Dairy
Allergy Fastmelt Tablets - Dairy
Benadryl-D
Allergy & Sinus Fastmelts - Dairy
Chlor-Trimeton 4-hr Allergy Tabs - Dairy
Claritin Non-Drowsy 24-hr Tabs - Dairy
Claritin-D
12-hr Tablets - Dairy
Non-Drowsy 24-hr Tablets
Coricidin HBP
Cold & Flu Tablets - Dairy
Cough & Cold Tablets - Dairy
Max Str Flu Tablets - Dairy
Singlet Caplets
Sudafed
12-hr Non-Drowsy Caplets
Severe Cold Non-Drowsy Caplets
Sinus & Allergy Tablets - Dairy
Triaminic
Chest & Nasal Congestion Liquid (Citrus) - OU
Cold & Allergy Liquid (Orange) - OU
Cold & Cough Liquid (Cherry) - OU
Cold & Night Time Cough Liquid (Berry) - OU
Cough Liquid (Berry) - OU
Cough & Nasal Congestion Liquid (Grape, Strawberry) - OU
Cough & Sore Throat Liquid (Grape) - OU
Flu Cough & Fever Liquid (Bubblegum) - OU
Night Time Cough & Cold Liquid (Grape) - OU
Trout Lake Farm 1st Sneeze - Star-K
Tylenol - see also Pain Reliever section
Children's Plus Cold & Cough Chewable Tablets
Infant's Plus Cold & Cough Drops Infant's Plus Cold Drops Severe Allergy Caplets
Vicks Children's Nyquil Cold/Cough Relief Liquid Nyquil Cough Liquid Nyquil Multi-Symptom Cold-Flu Relief (Original, Cherry) Liquid
FIBER Citrucel Caplets Reg & Sugar Free Powder Fibercon Caplets
Konsyl Powder
Metamucil - All Powders
LACTOSE INTOLERANT
Lactaid Reg, Ex Str & Ultra Caplets - OU Ultra Chewable - OUD Dairy
LAXATIVES
Colace Liquid 1% Solution
Ex Lax
Reg, Max Str & Ultra Pills
Chocolated Pieces - Dairy
Perdiem Overnight Relief Pills
Peri-Colace Tablets
Philips' Original Milk of Magnesia Liquid
Senokot-S (Stool Softener) Tabs - Product may be dairy if expires before 2/06.
PAIN RELIEVERS
Aleve Caplets & Tablets
Anacin Reg Tabs, Ex Str Tabs
Bayer
Children's Chewable Aspirin (81mg)
Night Time Relief Caplets
Ecotrin Aspirin Tablets (325mg & 500mg)
Goody's Ex Str Tablets
PowderMotrin Children's Chewable Tablets
Regular Tablets & Caplets
St. Joseph Low Str Chewable Tablets (81mg)
Tylenol - see also Cold, Allergy & Decongestion section
Adult Extra Strength Liquid
Children's Melt Away & Soft Chews
Cool Caplets
Extra Strength Tablets & Caplets
Junior Strength Melt Away & Soft Chews
Regular Strength TabletsVanquish Caplets
SLEEPING AIDS
Nytol Quick Caps - Dairy
Sominex Original Formula Tablets
Unisom Sleep Tablets
Vivarin Tablets
THROAT LOZENGES
Ludens - OUD
Fisherman's Friend - Manchester B.D. (no kosher symbol required)
PRODUCTS ALWAYS APPROVED
The following are products that may always be used without kosher certification: Antibiotics for an infection - except for those skin infections known to be non-life threatening (e.g. acne), Canker Sore Medication, Castor Oil (with no additives), Enemas, Injections, Intravenous (IV), Mineral Oil (with no additives), Sodium Bicarbonate (pure baking soda), Externally applied products including: Antiseptics, Creams, Dermatologicals, Ear Drops, Emollients, Epsom Salts, Eye Drops, Gels, Lotions, Oils, Ointments, Nasal Sprays, Powders, Rubbing Alcohols, Shampoos, and Soaps.
