15 Tips to Help Reduce Your Bloating

One of the most uncomfortable feelings in the world is when you’re bloated, right? Clothes do not fit properly, you become irritable, and pain often accompanies the symptom, especially during PMS. While most people who experience bloating are affected by different foods or drinks, here are some tips to help reduce bloating.

1. Reduce your sodium intake. Salt is the number one contributor to bloating.
2. Exercise as much as you can.
3. Avoid foods which are gassy such as cabbage, beans, milk and other vegetables and foods which contain lactose.
4. When eating meals, chew slowly. The old adage of chewing 100 times may be true. Lay down your fork between each bite.
5. Avoid chewing gum to reduce the amount of air you are swallowing.
6. Avoid powdered milk as it contains salt which increases bloating.
7. Too many starchy foods combined with protein contribute to bloating.
8. Try not to drink anything that is very cold, but keep it at room temperature.
9. Do not eat too much of anything. Portion control can reduce bloating.
10. Check to determine what condiments may cause your bloating, such as mayonnaise and the like.
11. Eating processed foods such as mac and cheese can cause bloating due to its high sodium content.
12. Snacks such as chips and certain types of cheese flavored popcorn have high sodium content.
13. Avoid diet sodas and candies.
14. Constipation may also be a factor in bloating. Eat foods rich in fiber.
15. Drink chamomile tea, which is not only good for the digestive system, but reduces bloating as well.

Finally, and this may be hard to take ladies, but experts suggest that avoiding chocolate during your menstrual period will reduce the bloating as well. The reason is because chocolate contains both sugar and dairy, thus contributing to the bloating problem. However, no one can definitively tell you not to eat chocolate, especially when you are PMSing! Between the water retention and the bloating, denying yourself chocolate can be a lethal request.

These tips to help reduce bloating depend upon what actually causes it in your particular case. Keep track of those foods, drinks, and habits which contribute to it. Once you ascertain the cause, you’ll most likely never have to deal with it again.

The Benefits of Fish Oil to Your Body

In the past decade, researchers have been studying fish consumption and the benefits it brings to the body. Fish and fish oils have been shown to decrease the negative effects of cardiovascular disease (CVD) on the human body. The way this has been done is through the consumption of omega-3 fatty acids. What are omega-3 fatty acids? You'll learn that and more on how they help to treat patients with CVD and those without who may be at risk later in life.

CVD is a big problem in this country. With obesity and diabetes amongst the population at staggering highs, it has become more prevalent. Clogged arteries are leading to strokes and death. Plaque riddled coronary arteries are leading to thromboses and heart attacks. Controlling the diet is the major way to reduce a person’s risk for these types of health problems.

Omega-3 fatty acids are found naturally in fish, their oils, and plants sources, such as flaxseed, canola, soybeans, and the oils of each. There are three types of omega-3 fatty acids: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha linolenic acid (LNA). The first two mentioned have the most benefit on the heart and its health. The last omega-3 fatty acid is found mainly in plant sources. The first two are found in fish that are have a high fat content, but low saturated fat content. This is important. There are good fats and bad fats. Foods that contain fully saturated fats are worse than those fats are mono- or poly-unsaturated. These fish include: mackerel, salmon, trout, and tuna.

The recommended dose of omega-3 fatty acids is at least two to three days a week from natural sources such as those I’ve already named. Consuming fish and plant sources on a regular basis seems to reduce the risk of that person developing the precursors to CVD and its related conditions. Change in diet alone is enough if you have never been diagnosed with any heart related abnormalities.

For those individuals with a history of CVD, fish consumption is also recommended. Depending on how advanced their condition, supplements of DHA and EPA may be prescribed by the doctor. As with any supplements, make sure that you get the doctor’s okay before taking them, because they could do more harm than good if too much is used.

What the research shows to be true is the following:

• The incidence of blood clots causing sudden heart attacks is decreased
• Blood pressure lowers
• Arterial plaque growth is retarded
• The level of triglycerides in the blood is lowered
• Decreased level of cardiac arrhythmias

More research still needs to be done to investigate any other properties of omega-3 fatty acids on the body. But, for now, we know that fish and fish oil keep the heart pumping fine.

Blueberries - What are the Health Benefits?

Forget about the old saying, “An apple a day keeps the doctor away." Recent studies now confirm that blueberries have far more beneficial effects than apples.


Here are some of the great health benefits of blueberries:

• Have you become forgetful? You know, misplaced the car keys or can’t remember someone’s name. Well the good news is that blueberries, consumed on a daily basis in a bowl of cereal, for example, can improve memory.
• Blueberries ranked the highest in antioxidant properties, and have been proven to aid in the anti-aging process. Moreover, blueberries are known to restrict the harmful effects that free radicals can cause. Not all free radicals are considered harmful, but some can cause damage to our cells, as well as cause various types of cancer. The older we become, the more difficult it is to safeguard against these free radicals. By consuming blueberries, we have a better chance of minimizing the damage.
• Blueberries have also shown to lower cholesterol, which is a major problem among many people today.
• Research has proven that a specific component in blueberries reduces the chances of urinary tract infections by preventing bacteria from lining the walls of the urinary tract.
• Blueberries have effective anti-inflammatory, anti-blood clotting, and antibacterial effects. In fact, they have been used in cases of diarrhea and food poisoning.
• Studies have also shown that blueberries can improve eyesight, and are thought to help in reducing eye fatigue.
• Researchers feel there is a great chance that blueberries can help in the fight against obesity and heart disease. But the most exciting news is that it may be linked in the fight against cancer.

A half cup of blueberries a day can make all the difference in fighting off potential health problems. The next time you go to your supermarket, pick up a pound of fresh blueberries or a bag of frozen blueberries. You will see remarkable results after a few weeks.

The Sommercizing Diet Plan

The Sommersizing Diet was founded by Suzanne Somers and The Sommersizing books have made the best seller lists.

The diet is based around eating the right type of carbohydrates and good fats and also food combining. The believe is that if you eat low glycemic index carbohydrates your blood sugars and insulin levels will remain stable allowing your body to burn more fat.

You are also encouraged to food combine, which involves eating meat, full fat dairy products and vegetables together without carbohydrates or fruit. You can also eat whole grain carbohydrates alone with vegetables but no meat or dairy. Fruit should always be consumed on its own preferably on an empty stomach.

There are also a list of foods you should completely avoid. There are specific guidelines in The Suzanne Somers Diet Book which explains in full detail when to eat fruit during the day, how to effectively combine your meals and many recipes as well.

This diet takes a little getting used to but unlike the Atkins diet or other low carb diets you are allowed to eat the right type of carbohydrates from day one and throughout the diet as long as you eat them in the right combinations in relation to other foods.

The diet consist of two stages:

• Sommersizing Stage One: This is the stricter phase of the diet where you must fully food combine and avoid all sugar, you are allowed to use the Sommersizing sweetener. You must also avoid all caffeine and alcohol.
• Sommersizing Stage Two: This is the least restrictive and final phase of the diet. You start this phase once you reach your goal weight and stay on it for life. During this phase you are allowed to eat chocolate and drink red wine in moderation. You can also create slight imbalances during food combining, such as adding pine nuts to your whole wheat pasta.

5 Great Tips for Controlling Heartburn

Yes, SuperMoms get hearburn too! What with all of the running kids here, there and everywhere; not eating properly and definitely not getting enough sleep. All of these can be contributing factors to ongoing heartburn.


Here are 5 tips to help you keep it under control:

1. Know your triggers. Those who experience heartburn after certain activities can reasonably assume what is causing their episodes. Certain foods can bring on a bout of acid reflux. Spicy or fatty foods can trigger an attack. Fats digest slower in the stomach. Chocolate can also cause heartburn in certain people. If these or other foods such as fruits and juices or tomatoes and tomato products are suspected of causing your heartburn, avoid them.
2. Don’t eat late. Going to bed right after eating is a disaster waiting to happen. The acid needed to break down the food is getting revved up. If you lay down, the contents of the stomach shift causing pressure on the sphincter (valve opening) between the stomach and the esophagus. Acid escapes and travels backwards up the esophagus and back into the mouth.
3. Take a pill. Some people are addicted to their heartburn triggers. If you must have your morning coffee or your weekly dose of Mexican food, head off the heartburn before it starts. Several over-the-counter medications are designed to reduce stomach acid before an episode occurs. Try Pepcid AC® or Zantac®. These products can be taken forty-five minutes to an hour before a meal.
4. Lose weight. If you’ve never experienced heartburn before, but recently it has become a common occurrence, check the scale. If you are overweight, this could be the problem. For men in particular, excess weight is held around the abdominal area. This extra weight puts more pressure on the sphincter causing acid reflux.
5. De-stress. Stress can lead to weight gain, smoking, drinking, and other behaviors that trigger heartburn. If increased pressures at home or work are leaving you frazzled, confide in a friend or professional counselor. A listening ear now can avoid heartburn later.

If you know anyone experiencing heartburn, pass this information along. A little knowledge goes a long way in creating a healthier lifestyle. Help someone else alleviate their heartburn today.

7 Tips for Controlling Your Blood Pressure

So, you’ve been to the doctor and they’ve told you that you have high blood pressure, now what? The bad news is that high blood pressure can lead to serious health problems if left untreated. The good news is that most people don’t even need medication to lower their blood pressure; they just need to adopt some simple lifestyle changes.

Here are some steps you can take to get your blood pressure down to a healthy level.

1. Lose weight. The incidence of hypertension is much higher in overweight and obese individuals. If you have a lot of weight to lose, don’t be discouraged. Even losing a few pounds should cause a drop in your blood pressure. You can use that to keep you motivated to lose more.
2. Exercise more. Getting regular physical activity can help to lower blood pressure levels. If you don’t work out at all, try walking for half an hour everyday. You can then work your way up to more strenuous activities. Just remember, even a small amount of physical activity can help.
3. Eat less salt. Instead of pouring salt on as a seasoning, add some spices instead. You’ll probably find a great flavor that’s a lot better for you. You should also start reading labels of prepackaged foods. Many of them have a lot more sodium than you’d imagine. Try replacing high sodium boxed dinners with a low sodium homemade dinner. Not only is it better for you, it also probably tastes better too.
4. Quit Smoking. Not only does cigarette smoke cause irreparable damage to your lungs, it also raises your blood pressure. Lowering your blood pressure is just one of 1000 reasons you already have to throw out those cigarettes today.
5. Drink only in moderation. If you drink more than one (women) or two (men) servings of alcohol a day, you may be increasing your blood pressure levels. Try cutting back to just a beer or glass of wine with dinner and you’ll probably see some improvement.
6. Relax. While it may seem impossible to stop zipping around during the day, having a little bit of time set aside for relaxation can do wonders for your mental and physical health. Why not try yoga or meditation? If you have a bit of extra money, you could get a weekly massage. If none of these appeal to you, you can always just sit quietly and listen to music. As a bonus, if you take some relaxing time before you go to bed, you’ll sleep better and feel more energized in the morning.
7. Eat more fruits and veggies. Having an ample supply of vitamins and nutrients will help your body function more properly and lower your blood pressure. You can get these nutrients by eating a variety of fruits and vegetables every day.

While making one or two of these changes may help you a little bit, the best method for lowering your blood pressure is to make all these changes. They each make a little difference that adds up to a much healthier lifestyle and a better life.

The Benefits of a High Fiber Diet

A diet high in fiber is important for many reasons. Adequate amounts of fiber are essential to good health. It keeps your digestive system working smoothly, helps elimination from the body and is rich in vitamins and nutrients.

An increased amount of fiber can also help you feel fuller longer, which is important if you’re watching your weight.

A study conducted at the Harvard School of Medicine found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was 30 grams or higher. Scientist are not exactly sure why fiber can help reduce the risks of colon cancer but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.

Other studies have shown that adequate levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity. If you suffer from constipation, increasing your fiber content should help. It also helps to drink adequate amounts of water daily to help the fiber through your system.

An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast cereal and some fruit. Vegetables and fruits are also high in fiber and also many other important nutrients.

Most people tend to eat breads and cereals which are very low in fiber. Even some brown bread varieties only have a small amount so it’s best to check labels and make sure you’re getting a natural whole grain product with sufficient fiber.

Now that you know all the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:

• Eat vegetables with every meal.
• Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).
• Add beans to casseroles, chili or many other foods. Beans are an especially good source of fiber.
• Snack on fruit with it’s skin on. Fruits like berries are particularly high in fiber and apples and pears should be eaten with the peel on.
• Eat dried fruits such as prunes, figs, and apricots. These are easy to sprinkle on cereal or add to homemade muffins.

The South Beach Diet

The South Beach Diet has sold millions of copies and was founded by Dr. Agatston while working on a diet for his heart patients in the mid 1990s.

The diet is based around eating the right type of carbohydrates and good fats rather than bad fats. However, the diet advices you cut out all carbs and alcohol during the first two weeks (phase 1) of the diet. During phase 2 you can reintroduced the right type of carbs and fruits in moderation according to the diet guidelines.

The diet also advices eating low glycemic index foods . For example, low glycemic index fruits you can eat on the diet are apples and pears. High glycemic fruits you should avoid are bananas, watermelon and pineapples.

This diet is similar to the Atkins diet but unlike the Atkins diet, Dr. Agatston warns that you should not consumed saturated fats such as butter, ground beef and bacon. Instead you are allowed to eat monosaturated fats such as olive oil and salmon fish.

The South Beach Diet is divided into three phases:

• Phase 1: lasts 14 days and is the strictest phase of the diet. You are not allowed to eat any carbohydrates or drink alcohol during this phase. Many dieters find this phase quite restrictive.
• Phase 2: You stay on this phase until you reach your weightloss goal. During this phase you can reintroduced some carbs in moderation. You are given a list of carbs and foods you can include in The South Beach Diet Plan Book.
• Phase 3: This is the maintenance phase of the diet and you can add extra foods during this time. This is the phase you will remain on for the long term and is much more flexible. If your weight begins to increase you are advised to return to phase 1 of the diet.

Where can you buy it? Amazon.com

Fancy Diet? Portion Control is the Answer!

When it comes to losing weight, your ultimate success will often depend on portion control. You've heard this over and over again throughout your lifetime, but it's really a true statement. You’re better off eating moderate portions of all different types of foods including a few treats here and there than piling your plate up with apparently healthy options.

Many of us don’t even know what an adequate portion size should be. Go to any high-chain restaurant and your plate will be piled high of food, sometimes you’ll be served up to 5 portions in one sitting! So just how do you watch your portion size and reduce your waist line?

Eat slower – you’ve heard it before I’m sure, but it’s so true, if you take time to eat your meals, your brain will have adequate time to register you’ve had enough. Many of us are out of touch with our bodies and we keep eating until we feel so full we could burst. Try to make the mind and body connection by eating your food slowly and taking the time to enjoy each bite.

The Portion Plate – You don’t need to invest in any fancy plate to help you do this, it’s really easy to do anywhere. Mentally divide your plate in half, fill the first half with vegetables then divide the remaining half in half. One half will consist of a portion of carbohydrates such as pasta, rice, and so on and the other half should consist of a protein such as chicken, fish, eggs or beans.

That’s your new portion rule from now on, one quarter protein, one quarter carbohydrates and one half fresh salad or veggies.

Keep the visual image of what your plate should look like anytime you are about to make a food choice. If you’re just having a chicken sandwich for example remember the chicken serving should ideally fit into that quarter of the plate, add two slices of bread and fill up the rest with fresh salad or veggies.

This is by far the easiest way to control your portion size and if you do this with your three daily meals and replace junk food snacks with healthier options such as fruit and low fat yogurt, you are almost guaranteed to lose weight without having to follow any strict diet regimen. Still not sure? Give yourself a few days to try it and see the great results for yourself.