Nutrition Tip

Did you know if you consume 100 fewer calories per day you could lose 10 pounds in a year? If you burn another 100 calories every day through exercise, you could lose up to 20 pounds per year.
Here are some easy ways to cut 100 calories per day:
Put mustard instead of mayo on a sandwich.
Try a “light” or fat-free salad dressing instead of regular.
Substitute Canadian bacon for regular bacon.
Eat fresh fruit instead of juice or dried fruit.
Order thin crust pizza instead of pan pizza.
Order your coffee “skinny” — with skim milk instead of cream.
Use a smaller bowl for your morning cereal.
Drink club soda with lime instead of regular soda.
Burn 100 more calories with these ideas:
Set your alarm 15 minutes earlier and go out for a morning walk.
Stand up and walk around while on the phone at work.
Take your kids out for a bike ride after dinner.
Join a tennis league and play several times each week.
Go for a 15-minute walk on your lunch break.
Get off the subway or bus a stop earlier and walk the extra distance.

Diet and Nutrition

Fight Colds and Flu with a Balanced Diet:

Winter and the cold and flu season, you may be wondering if there are any foods you can eat that would help boost your immune system.

First line of defense would be eating a well-balanced diet with plenty of fruits, vegetables and whole grains. That alone will help.
Beyond that, some points to specific vitamins and minerals that give an extra boost to the immune system.

vitamin E offer a boost to older adults' ability to fight colds and flu. B vitamins in a wide variety of foods, including fish, starchy vegetables, non-citrus fruits, low-fat meat and dairy products, and fortified cereals. You can get vitamin E from vegetable oils, nuts, tomato sauce, red peppers and green leafy vegetables.

Finally, there's some evidence that getting plenty of exercise strengthens the immune system, too. And as always, be sure to wash your hands often. If you do get sick, stay home so you don't infect other people.

Reduce Your Cancer Risk with Healthy Living

Don't use tobacco in any form. Tobacco use is the single-most preventable cause of death in the nation. Cigarette smoking alone causes 30 percent of all cancer deaths every year. Other forms of tobacco also significantly increase cancer risk.
Reduce Cancer Risk:

• Crowd your plate with fruits, vegetables, whole grains, beans, soy and other plant-based foods. Scientists are still discovering the exact links between these foods and reduced cancer rates, but it appears that the vitamins, minerals and phytochemicals they provide help the body prevent or slow the cancer process.
• Maintain a healthy weight. It appears that fat cells actually release hormones and other growth factors into the bloodstream, prompting an acceleration of cell division. More fat cells mean more opportunity for cell division, and that alone could increase the risk of cancer.
• Get regular exercise. This works two ways: First, it can help you maintain your weight, curbing that risk factor. But research also indicates that physical activity also seems to regulate the hormones and insulin-like growth factors released from the fat cells you do have.
• According to the AICR, a diet based primarily on plant foods can reduce your risk of cancer by 20 percent. Combine that with physical activity and weight management, and you can reduce your risk by 30 percent.

Natural Medicines GARLIC

Garlic good medicine for High cholesterol, high blood pressure, infections, high blood sugars, problems with blood flow in the legs, and cancer.

Does it work?
Garlic may lower cholesterol a little if used for 1 to 6 months. Some reports show that the effects of garlic on your cholesterol may go away with time. It may prevent colon cancer and ward off ticks. It may not help lower high blood sugars (diabetes) or increase blood flow in the legs. There is no proof that garlic works for other problems. May reduce blood pressure by 2-7% in 4 weeks.


Do not use garlic as a medicine in children, if you are pregnant or if you breast-feed an infant.
Do not take garlic if you have stomach problems .

The side effects from garlic:
· Bad breath or body odor
· Burning mouth or stomach
· Heartburn
· Gas
· Upset stomach
· Diarrhea
· Thin blood (bleed more easily)
· Allergic reactions

usual dose:
Take 200 to 400 mg of dried garlic extract three (3) times a day.
You could also eat one (1) raw clove of garlic a day.

More Information: http://www.naturaldatabase.com/

Natural Medicines ALOE gel

Aloe gel is used to help heal wounds or burns. It has also been studied for the treatment of psoriasis and genital herpes.For best results, use fresh aloe.



Skin:Apply aloe gel 3 to 5 times as day as needed.

Mouth: The common laxative dose is 50-200 mg of powdered aloe or dry aloe extract taken once a day in the evening. Aloe juice manufacturers suggest taking 1 to 8 ounces of the juice daily.

Herbal Medicine Good for Health

Herbal medicine good for Health.

More people are using herbal remedies. They often take them to prevent health problems or to help health problems that they already have.

Herbal remedies are products that are used by people to prevent illness or to help with medical conditions. They come in many different shapes and sizes. They can be vitamins, teas, liquids, or even pills made from parts of plants or animals. “Herbal remedies” come from plants.
You can find Some good resources are very useful
· The National Center for Complementary and Alternative Medicine:
· http://altmed.od.nih.gov/
· The Natural Pharmacist:
http://www.tnp.com/
http://www.naturaldatabase.com/

Natural Medicine GINGER

Natural Medicines GINGER:
Possibly Effective :
Preventing motion sickness and seasickness.
Preventing morning sickness. But do not use ginger for this purpose. The safety of
ginger in pregnancy has not been proven.
Possibly Ineffective:
Relieving symptoms of a kind of arthritis called osteoarthritis.

Do not take ginger : If you are
pregnant or breast-feeding. You have gallstones. bleeding disorder.
diabetes. heart condition. either high or low blood pressure.