10 Tips for Eating Healthy at Work & School

Take a few minutes to identify the habits you wish to change.

1. Do you pack a wholesome lunch, only to be distracted by fast or junk food places around your work? Do you provide healthy lunches for your kids, but at the end of the day find them smashed in the bottom of their backpack? It is important to be realistic about yourself and your family's likes and dislikes. It is unlikely that anyone can switch from hamburgers and French fries to tofu and whole grains in one day. Prepare foods that support your health, vitality, and optimum weight. How fresh are your choices? Do good foods fit into your budget? Do you have a frig at work if you need it to keep foods fresh
2. Try one new fruit or vegetable a week.
   Add something new to a salad. Trying new things will keep you interested, and even though you will probably not like everything you taste, you may find some new favorites. Consider organic alternatives whenever possible. The fresh taste of organic fruits and vegetables will make it easier to eat more. If you are eating soy or corn products, make sure they are organic, since soy and corn are often genetically altered (GMO). Or what about growing some fresh and vital ingredients in your garden, or buying them at your local farmer's market?
3. Prepare a standard shopping list with the things you use regularly.
   If you have a firm idea of what you want before you get to the store, you are less likely to buy things on impulse. Take your children (or your spouse or housemates) shopping and pick out the right foods for you and them. Periodically, make notes on their choices so you can remember the healthy foods they like. Know the difference between real foods and treats (chips, cookies, sodas, etc.). Make your diet a high percentage of wholesome foods as noted in the next few tips. To clarify more, make a list of your top twenty, go shopping for them, and have them available to prepare for breakfast, lunch, dinner, and snacks. Take them with you to work or to school. Try some carrot or celery sticks, an apple, and various nuts or seeds. Any dips or dressings should be packed separately to keep your foods from wilting.
4. Choose the healthiest version of snack foods if you do consume them, such as cookies, chips, or popcorn.
   For example, you can find whole grain, fruit-juice sweetened cookies, organic chips with some healthy oils and without hydrogenated oils, and air-popped organic popcorn with light sea salt. Most grocery stores and all natural food stores have these healthier products with less sugars, chemical additives, and junky fats. Still, these treat foods should only be a small portion of your total diet. In Chapters 5 and 6 of The Staying Healthy Shopper's Guide you can find more tips on "Reading Food Labels" and "Walking the Aisles" of the modern grocery store.
5. Discuss dietary changes with your family.
   Kids face enormous peer pressure at school to fit in, as well as conflicting or confusing messages about health and what's good for them, let alone all the cool, colorful advertising. Let them know that you will listen to their concerns, but that you are ultimately going to make the decisions. Don't reward your kids (or yourself) with food, especially sweets. Try planning special time to spend on activities instead. 
7. When you prepare healthy foods at home for you and your family, make extra so you have tomorrow's lunch or a couple days of meals that consist of your good foods.
   Take them to school or work. Use primarily whole (wholesome) foods -- fresh fruits, veggie sticks, nutritious dips, nuts and seeds, healthy crackers, salads, sandwiches, sprouts of all kinds, and more. See some examples of good choices in the article, Healthy Eating at School and Work. Start by substituting more healthy ingredients in foods you already prepare. Vegan spreads like almond butter, avocado, or humus can be used instead of mayonnaise, for instance, or on bread, crackers or rice cakes. Try to avoid substituting cheese for meat. Although cheese has protein, it is very high in saturated fat, and may be hard to digest for many people.
8. Shop at some of the natural food delis, if available to you, for fresh-made foods.
   Many of the major natural food stores such as Whole Foods, Wild Oats, and Fresh Fields have great components to your healthy diet -- fresh juices, wholesome sandwiches, salads, baked proteins, tofu dishes, good roasted veggies, and exotic grains (quinoa, couscous, and buckwheat). This is a good second choice if you cannot make the time to cook yourself. Yet, if you can, then prepare one fresh bowl of vegetables or salad, squeeze some lemon on it, and place in refrigerator. Stir some of these veggies in with rice or tofu and you are set. Try a wheat-free cookie or some low-fat organic chips, not made with terminator corn. Also, try rice milk, soymilk, or almond milk -- all now available in stores. Or you can make your own lemonade to take with you. Also, have some unsweetened trail mix for snacks, or some quality protein bars.
9. For variety to help rotate your diet and minimize food reactions--find foods that are free from wheat, yeast, dairy, and sugar (but not 'diet' foods with the controversial artificial sweetener, aspartame) at your local store or make your own.
   You can find recipes and guidance for these products in my books, A Cookbook for All Seasons and The False Fat Diet.
10. Remember portion size.
    Check the recommended serving size for anything you are considering at the store. Many foods, especially snack foods, seem innocuous when you check the label, but you may be eating two or three times the amount that is recommended. This is also true for take-out. Consider buying a half-sandwich (an option in most delis) or splitting with a friend. And remember the Glycemic Index and about eating whole foods lower on the Index (slower sugar absorption). Also, eat slowly and chew well, and watch your food combining to assure best digestion. Be sure to include some healthy fats and whole grains, as these foods fill you up and satisfy your hunger without putting on weight.
11. Don't forget water.
    Having water available at all times (at work, school, in the car, wherever) helps everybody stay healthier. Start substituting water for juice, soda, coffee, or whatever you usually drink. Keep some healthy snacks and protein bars at work, or carry them with you. These can save you from a binge when energy is low. They also help you avoid the temptation of going out for a little something.
    
    

The Best Life Diet by Bob Greene

What You Need to Know About the Best Life Diet:

The Best Life Diet author Bob Greene is best known as Oprah's personal trainer. This diet emphasizes swapping unhealthy foods for healthier ones and making positive behavior changes. Here's what you need to know about the Best Life diet.

Cost of the Best Life Diet:

The book is available for approximately $16. The web site, bestlife.com, requires a monthly membership fee of around $20. While you do not need to join the Web site in order to follow the diet, the Web site does offer additional content not found in the book. The only additional cost is grocery store items you choose to purchase in order to follow recommended meal or snack plans, or for preparing recipes.

Required Changes on the Best Life Diet:

This diet relies on making permanent lifestyle changes, such as being more active and not eating late at night. There is a focus on portion control and controlling caloric intake. It is not a low carb diet, but it does require switching out "bad" carbohydrates, such as white bread, in favor of "good" carbs, such as whole-grain bread.

Best Life Diet Phase 1:

Greene refers to the first four weeks of this diet as phase 1. He says the purpose of this introductory phase is to lay the groundwork for adapting the program as a lifestyle rather than considering it a short-term diet. During this time, Greene recommends the following simple changes: Move more, stop eating late at night, eat three meals and one snack each day, and drink plenty of water. You should not expect to lose a large amount of weight during this initial phase; depending on your current habits, you may not actually lose any weight.

Best Life Diet Phase 2:

Phase 2 of this diet lasts for at least four weeks, or much longer if you have a significant amount of weight to lose. During this phase, Greene builds on the guidelines of phase 1, adding a number of food "switches" that will allow you to lose weight, including the total elimination of six "unhealthy" foods (e.g. soda), for which he provides healthier alternatives. Additionally, you will learn to use a hunger scale to help you eat only when your body needs fuel and stop eating before you feel full. Portion control is an important aspect of this phase. More exercise is recommended.

Best Life Diet Phase 3:

Phase 3 of the is considered the maintenance phase. You will continue to follow the guidelines set forth in the previous phases. You will continue to eat balanced meals and Greene encourages the addition of more vegetables to your diet. Certain foods, such as high-fat meat, are to be eliminated or signficantly reduced. You are allowed to incorporate what Greene refers to as "Anything Goes" calories, which allots a number of calories for special treats such as chocolate or popcorn. Lastly, daily exercise is required on phase 3.

Long-Term Effects of the Best Life Diet:

The purpose of The Best Life Diet is to teach you permanent lifestyle changes that will help you manage your weight. The principles of Greene's plan, such as portion control and hunger monitoring, are important skills for long-term success. The dietary changes are nutritionally sound and will almost certainly help you lose weight. If you continue to follow the principles Greene outlines, you most likely succeed; if you return to your old eating habits at any time, the weight you have lost is very likely to start coming back.

10 Ways to Lose Weight without Going on a Diet

If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!

1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating --

Top 10 Fabulous Fruits

How you rank fruit depends upon the reason you're eating the fruit and your individual tastes. The four most valuable nutrients in fruits are fiber, vitamin C, carotenoids (e.g. beta carotene), and phytonutrients (health-building substances). Here are our rankings - an overall "Top Ten Fruits" list and our top choices for fiber and vitamin C. 
Our top ten ranking of fruits is based upon their content of these nutrients: vitamin C, fiber, carotenoids, calcium, and folic acid. Availability, safety, and versatility also influenced these choices. 

1. Avocado
2. Papaya
3. Guava
4. Cantaloupe
5. Orange
6. Apricots (dried, unsulfured)
7. Mango
8. Strawberries (organic)
9. Kiwi
10. Grapefruit (pink or red)

Top 10 myths about weight loss

It is really very easy to fall into the myth trap. You will always find this guy at the gym...he will come up to you when you're on the treadmill and tell you...'you won't lose weight like this. You need to stick to 65% of your max heart rate otherwise you are wasting your time'. YEAH right!!! me sweating like a pig running in a treadmill at a speed of 12mph and you say I am wasting my time. Well, the funny thing is that most people will just listen to him. Here I have complied a list of the most popular myths that you may have faced or probably will face in the future.



10. Weights will make you bulked up: 

This is one of the biggest concerns that women have. They stay away from weights completely, simply because they believe that using a dumbbell make them a PRO-BodyBuilder. Trust me ladies. It ain't that easy. You need to work VERY hard in the gym, put yourself in a lot of pain along with being extra disciplined if you want to get bulked up. Weight are very good for you. Weight/strength training really helps raise your metabolism and therefore lose more weight. An added advantage is that you don't just LOSE weight...you tone up your body as well i.e. you get rid of the JIGGLY bits.

9. Just do crunches: 

Ah yes!! the crunches!! I heard a trainer at the gym say 'You need to do 700 reps of ab exercises. Only then you can get a 6 pack.' DUMA**. To get rid of belly fat, you need to concentrate on full body workouts and cardio workouts. Crunches or other ab exercises strengthen the muscle. They don't do much to the fat. Reason: crunches are anaerobic (not aerobic) and abs are a very small muscle group to get fat loss benefits. You can get fat loss benefits from anaerobic workouts if you use enough muscles that will raise your BMR for quite some time after the workout. So basically, doing crunches to get rid of the belly fat is a MYTH!!


8. Eat anything you want then just workout 

I would love to believe this BUT unfortunately, this is not true. Let's just take a small example. You spend 45 minutes on a treadmill at a normal speed..how many calories do you burn? Correct...about 450 calories. Let's say you eat 3 slices of pizza (becuase we all know, you have to take more than one slice). That would be about 500 calories. Ohh, don't forget the coke. That would be a 100 calories. I am sure we will have some cheese cake so that's another 250 calories. Let's add that up!! 500+100+250 = 850 calories. Plus there is a whole different world if you start considering the type of calories, high GI, low GI, protein, saturated fats etc. Advice: Eat healthy

7. Eat meat, vegetarians can't build muscle: 

Vegetarians get protein from their diet as well. I agree that beans, legumes etc do not have first grade protein BUT...not many people know that if you combine them with a carbohydrate, you get a complete protein. e.g. potatoes and bread --> Complete protein.

6. Eat once a day: 

People try this following the logic that if I need 1800 calories to operate and I take just one meal a day which cannot be more than 1000 - 1200 calories MAX so they should be losing weight. Well two things here...first...you will lose weight initially but then the body adapts and starts running on the 1000 to 1200 calories infact, this amount is so less that the body goes into starvation mode. Secondly, this has very bad effects on your health. It is suggested that you take 5 - 6 small meals a day totaling your calorie requirements.

5. You shouldn't eat after your workout, you will gain what you've lost: 

The best time to east sweets and white bread etc. is right after the workout. That is when the body requires it the most but one should not overdo it. Eat a good amount of all energy sources.

4. Mid-night snack is Good: 

The mid-night snack is really good for you. If you want to see that extra tire around your waist and feel lethargic. Eating late at night has a lot of adverse effects that is why it is recommended to have your dinner 2 hours before going to bed. If you take a huge midnight snack and then go to bed...your metabolism drops and everything that you have eaten converts into fat. Keep the fridge locked after 8pm :P.

3. Take some lemon, honey and water first thing in the morning and you will lose weight:

This is something that a lot of herbalists recommend. This combination has some good anti-oxidant properties but this can AID...not CAUSE fat loss. I suggest you try it but don't get your hopes up unless you are doing the preliminaries.

2. Muscle turns into fat: 

People say that I do not want to go to the gym coz then I'll have to lift weights and when I stop lifting weights, all the muscle will convert into fat. This simply is not true. They are two completely different tissues. Once is used for stability and holding the entire body together and other is just stored energy. Not much of a link there. You will only gain fat if after you stop working out, you still eat a lot. That will turn the FOOD into fat...still not muscle into fat.

1. You can choose what part of your body you want to lose fat from 
This is called spot reduction and I wanted to leave it to the end. It is very closely related to the first point but this covers a lot of things. When you lose fat, you lose it from the entire body. The areas with more fat lose more and area with less lose less. You can pick and choose what area you want to build muscle at but can't lose fat. SORRY!!!
Here you have the top ten myths about fitness. Make sure you don't fall into the trap.

Top 10 Rarest Diseases

While we’ve all heard of diseases, seen someone with a disease, and had a disease personally, it’s unlikely that we’ve encountered a rare disease. In the non-medical world, people use and interchange disease to mean infection, sickness, illness, or something similar. In the medical world, a disease is an abnormal condition that impairs bodily functions and is often associated with certain signs and symptoms.
Also called an orphan disease, rare diseases are those that are extremely uncommon and often have such low prevalence that a common doctor would not run into more than one case of that disease over a course of years, if ever. Here is a list of 10 diseases that rarely affect people.
Warning: Some of these images are disturbing, younger readers or those not wishing to see these images may want to look at some of the smartest animals.

10. Morgellons

Today, Morgellons stands as a very poorly understood disease that some doctors seem to believe if a chronic infectious disease. Sadly, the disease is usually disfiguring as well as disabling. The disease is classified by biting, itching, or crawling sensations, filaments that grow from the skin, and skin lesions, as well as memory loss, joint paint, and fatigue. Morgellons is still not recognized by the entire medical community, but there have been about 2,000 people within the U.S. who believe they suffer from the disease. Some of the reports are children, who are said to be unable to do normal things such as going to school or playing sports. There is no known cure or effective treatment for Morgellons.

9. Paraneoplastic pemphigus (PNP)

Though there are many forms of pemphigus, paraneoplastic pemphigus is the least common and most serious. PNP is a rare autoimmune bullous disease that causes blistering. Keratinocytes, which are what make up the epidemus, separate from each other, leaving gaps. Many times the gaps become filled with fluid peel off, leaving the skin raw and open to infection. These blisters usually appear in the mouth, throat, lips, and random places on the skin. The disease is also extremely fatal, as 90% of those diagnosed with the disease die due to sepsis, multi-organ failure, or cancer that caused the disease.

8. Microcephaly

Microcephaly is a very rare condition that is noticeable immediately at birth, and sometimes even before. It affects 1 in every 666,666 in the U.S. With microcephaly, the brain is unable to develop properly, or in some cases ceases to grow at all, while the baby is still in the womb. This causes the head to be smaller than a normal infant’s head at birth. Many believe that the disease is caused by exposure to harmful substances while in the womb, exposure to radiation, or genetic problems. The disease is usually paired with Down’s syndrome. Those who have microcephaly are usually mentally retarded and will have issues with hyperactivity, dwarfism, seizures, balance issues, speech and motor problems, as well as others.

7. Von Hippel-Lindau (VHL)

Von Hippel-Lindau disease (VHL) is said to affect one in 35,000 people. It is an extremely rare genetic condition that is characterized by the growth of tumors in different parts of the body. Many of the tumors will grow within the central nervous system and are often benign, but are made of blood vessels. Medically known as hemangioblastomas, these tumors can start to grow in the retina, the brain, and the spinal cord. Different tumors are also known to grow on the pancreas, adrenal glands, and kidneys. If left untreated, the disease can cause strokes, heart attacks, and cardiovascular disease.

6. Kuru

As rare as it is, Kuru is one disease that is fatal. However, it is so rare that the disease is confined to an area in New Guinea, more specifically the Fore tribe that lives in the highlands. The disease came about as a result of cannibalism, which is a ritualistic practice in which the tissues of others, especially the brain, were cooked and consumed. Those affected with the disease usually become unable to eat or stand, and then about 6-12 months later die in a comatose state. It is said that about 1,100 people died from Kuru during the 1950s and 60s. Because of government intervention and a wide-spread effort to end cannibalism, Kuru has now mostly disappeared.

5. Fibrodysplasia ossificans progressiva (FOP)

Fibrodysplasia ossificans progressiva (FOP) is a rare genetic disease that affects the connective tissue. The disease is said to only affect 1 in 2 million people. Around the world there have been 700 confirmed cases of the disease, 285 of those being in the U.S. FOP is classified when the body causes fibrous tissue, such as ligament, muscle, and tendons, to become ossified, or to change into bone when damaged. This means that a fall can cause bone to grow within the muscles and tendons throughout the body. FOP stands as the only disease known that causes one type of organ system to turn into an entirely different one. At birth, the classic symptom of the disease is a malformation of the big toe. There is no known treatment for FOP, as surgery to get rid of the bone, seems to cause the body to produce even more.

4. Fields’ disease

Fields’ disease is said to be the rarest disease in the world. It is named after two twins, Catherine and Kirstie Fields from Wales. The disease doesn’t have a medical name, but doctors have been able to call it a neuromuscular disease. The muscles within the body slowly deteriorate, which limits movements. The girls’ disease has been studied by doctors from all over. Because the disease is so rare and unknown, doctors aren’t sure what will happen next. The disease has since limited the lives of the girls, binding them to wheelchairs and making a simple task such as writing, hard.

3. Hutchinson-Gilford Progeria

Usually known as just Progeria, this condition is one that only affects one in about 8 million children born. Most born with the condition only live to be about 13, while others have been able to live into their early twenties. Progeria is a genetic condition that occurs due to a new mutation characterized by the dramatic, rapid appearance of aging beginning in childhood. In most cases, the disease is not inherited, though there has been a case of a similar condition where the parents carry the protein genetically and then pass it on to their children. There is no cure for Progeria, though doctors have tried growth hormone treatment as well as anticancer drugs. Usually doctors try to focus on reducing complications of the disease.

2. Polio

First known and recognized in 1840, polio is a disease that is spread from person to person, or through the means of contaminated food or water. Most cases of polio exhibit no symptoms, unless the disease is introduced through the blood stream. In most cases, polio causes paralysis and muscle weakness. Though a widely spread disease during the early 90’s, polio has since became eradicated in 36 countries. In 2002 Europe stated that it has no seen a case of polio since the poliovirus vaccine. Only four countries in the world as of 2006 still consider polio to be an endemic.

1. Smallpox

We’ve all heard about smallpox, probably more so about the vaccine itself, which today is rarely used unless there is a high-risk of the disease. It is said that smallpox may have been around in as early as 10,000BC. Smallpox is characterized by a high fever, fatigue, and a rash with flat red sores that can eventually cover the entire body. Many believe that smallpox was one of the deadliest diseases, killing around 300-500 million in the 20th century, in 400,000 each year throughout the 18th century. However, due to immunization worldwide, the last reported case of smallpox was in 1977. Because of this, the disease is said to be extremely rare. Today, the threat of smallpox still exists, but in the form of bioterrorism.