Healthy Tips: Helpful Tips For Healthy Life

About Bottled Drinking Water

Posted in Healthy Eating by doctorsonline on January 8, 2010

Bottled Drinking WaterTrying to purchase bottled water can leave you feeling more confused than ever. With the myriad of choices out there, how do you pick one that provides you with hydration, MINUS the hype? Water companies make fancy claims, but think about it: These companies are competing for your attention in a market where there is really no need for additives.  Devise a game plan for water that makes waves!

1. Choose water without artificial sweeteners or added . Terms like Aspartame (brand name Nutrasweet), Sucralose (brand name Splenda), are artificial and have no place lurking in your water! Add lemon, lime, a slice of orange or even cucumber to your beverage for refreshment.  Or, choose a bottled water like Metromint ( that uses mint essence and natural flavorings. Create a splash of flavor by freezing blueberries and raspberries in ice cube trays. Add the frozen berries to sparkling water and serve in fancy glasses for a special occasion.

2. Become Ingredient Savvy. Just as an embellished “beverage” at your local coffee joint can set you back more calories than a hamburger, flavored waters can have calorie and sugar levels that rival soda. Check the ingredients and look for the term “water” without a list of lots of other ingredients.

3. Beverages aren’t Real Food. With the exception of soups and smoothies, beverages do not provide us with a feeling of fullness or satiety, the way a meal does. For example, an ounce of almonds contains 160 calories, 3 gm fiber and 6 gm protein, and can help tide us over between meals. But sip a 160 calorie sugar-infused water and you’re likely to be just as hungry as you were before, if not more. The sugar causes your body to secrete insulin and you may find yourself on a high/low blood sugar rollercoaster.

4. Steer clear of terms that belong in your science textbook. In other words, many waters use coloring, flavors and preservatives that are anything but natural. If you can’t decipher the terminology on the bottle, cruise on to clearer waters. It may surprise you, but preservatives such as sodium benzoate (known to be carcinogenic or cancer-causing) are still used in beverages you find on the grocery store shelf. Scary, huh?

camelbak drinking bottle5. Bottled isn’t always Better. Interestingly, bottled water is not necessarily any healthier than tap water, despite what water companies would have you believe. “20/20” took five bottles of bottled water plus a sample of tap water and sent them to a microbiologist to test for bacteria. Surprisingly, there was no difference between the tap water and the bottled waters. To help the environment, you might also think about investing in a permanent water bottle such as Camelbak.

6. Sail past the waters with hyped up health claims. Because it is difficult for one water company to distinguish itself from another, companies use clever packaging and fancy words to compete for consumers’ attention. They convince you that you will feel younger, more invigorated, soothed, energized, beautiful, etc. if you drink their water. Now, let’s be realistic. If there exists a fountain of youth, it is simply this: Eat Well, Get Adequate Rest and Exercise and Take Care of Your Spirit.


Holiday Belly Budge Remedy

Posted in Healthy Eating by doctorsonline on January 7, 2010

Holiday Weight LossDo you have a belly bulge left over from the holidays?  Or maybe it’s been accumulating for more than a few holiday seasons?  Did you have your cake, drinks, cookies and turkey dinner – and eat them too?  Don’t fret.  Here are a few simple tricks that can help you start the New Year on the right and  lighter foot:

1. Drink plenty of water throughout the day to beat dehydration. Alcohol consumption, fatty foods, and insufficient water are some of the main reasons people feel “hung over” and heavy from the holidays.  Every cell in your body needs adequate water to function properly so try to drink at least 2 Litres a day to flush fat and toxins out.

2. Take a high-quality B-complex and vitamin C supplement, both of which are depleted by alcohol consumption and stress—and chances are you had both during the holidays.

3. Eat fruit in the morning on an empty stomach—fruit is the best food to keep the lymphatic system cleansed and moving properly.  The lymphatic system is what I call “the body’s version of a street-cleaner”—it sweeps up toxins, fat, and the by-products of bodily processes to lessen pain, inflammation, cellulite, and toxic overload in the body.

4. Eat a large green salad for lunch and dinner if you’re having dinner at home. And if you just can’t stand another salad, wrap it up!  Put lettuce, sprouts, avocado, tomato, and cucumber (or some combination of these) in a wrap.  Add a dash of sea salt and freshly cracked peppercorns and you have a delicious meal in a hurry.

5. Eat a small healthy snack every two hours to stabilize blood sugar. Wild blood sugar fluctuations can deplete your energy, cause weight gain, intensify food cravings, and depress your immune system, making you more vulnerable to those cold and flu bugs found in droves in the winter months.  My preferred option is raw, unsalted almonds—they’re loaded with calcium and blood-stabilizing fiber and protein.  Eat 10-12 as a snack between meals.

Tips On How To Saving Money While Cooking

Preparing large portions of food to use over multiple meals saves time and energy. It’s also important to think about how to incorporate leftovers into new meals when cooking,. Of course, food presentation has a big effect on the appeal of a meal, so a little effort put in, makes a huge difference on it.

Bulk CookingSave money by cooking in bulk. It’s ideal to pick one or two days a week to cook something that can be used for multiple days and meals.

1. Cook once & eat multiple times. Cook a large meal at the beginning of the week. It is easy to double a recipe so that you have extra to use later in the week for quick lunches or dinners when you don’t feel like cooking. You can also freeze half for another day. Add a green salad or other side dish and you have a delicious easy meal.

2. One-pot dishes, such as soups, stews, or casseroles, are especially good because they generally save preparation time, money, and dishwashing. Plus they make great leftovers. You can even cook one pot of oatmeal and heat up a serving size each morning. Rolled or steel cut oats are nutritious, very inexpensive and you can add anything you like such as seasonal fresh fruit and nuts or seeds to create a wonderful breakfast. This is also much cheaper and more nutritious than dry cereal or the flavored packets of instant oatmeal, which are usually packed with sugar.

Making New Meal From Previous MealMake new meals from previous ones. Another key to saving money on food is to make sure you are not wasting anything. All leftovers can be used for another meal. Once you have a few easy recipes to use for leftovers, it becomes second nature to do.

1. Soups, stews or stir-fries – These meals are ideal for using leftovers. Create a base with broth or a sauce, and add any leftovers you have – whole grains, veggies and meat. A small amount of meat is perfect to add flavor and substance. Be sure to cut it into small pieces. You can be very creative with herbs and spices to create unique flavors that will please your palate. Another way to add a lot of flavor is to sauté an onion at the beginning. Be sure to allow the food to come to a boil or cook at a high heat. This way you will be sure that the leftovers are sterilized.

2. Everything burritos –  Most leftovers make very tasty burritos! Simply put everything into a tortilla shell (try to get whole grain!) with a little low-fat cheese and enjoy. Example: Cut up leftover meat into small pieces and add to a can of beans. Add any leftover grains and veggies.

3. Experiment with combinations –  Try something totally new! You may be surprised how many foods with different flavors go well together. For example, try making a large green salad and adding cooked whole grains and veggies on the top, as well as cut up pieces of any meat from another meal. Add your favorite healthy dressing and you have a wonderful new meal.

Good Food PresentationMake meals look festive and inviting. Food presentation makes a huge difference in the appeal of a meal. Eating on a budget can still be elegant, romantic, fun and of course, tasty.

Using small amounts of contrasting colors can pleases our eyes. Add some bright green herbs or some yellow frozen corn to the to a dish of black beans or lentils and save some to sprinkle on top for a garnish. Cut some orange carrots and red tomatoes or peppers on a dark green leafy salad.

Also, there are many creative ways to set your table so that it is inviting and beautiful. Have fun with it! Place a candle or some flowers you picked in the center of the table. Use a colorful tablecloth or place mats. Fold colorful napkins at each place setting. Finally, invite the kids to set the table. Let them decorate it in their own unique way.

Tips How To Buy In Bulk

Posted in Healthy Eating by doctorsonline on January 4, 2010

BuyMassive Grocerying in bulk is almost always better; it saves time and money. There are many items that can be bought in bulk like grains, dairy products, and meat,. You can freeze perishable items such as meat, milk, and bread, in smaller portions to use, as they are needed. It is always a good idea to buy non-perishable items, such as dried beans, grains, and canned foods, in bulk. Here are some tips when buying in bulk:

1. Shop for produce in season and buy by the bag. When produce is in season it is at its cheapest, as well as its best flavor and nutritional value. It’s cheaper to purchase produce by the bag, not by the piece, and will fill more lunch bags and cover more meals. Some easy examples: apples, oranges, grapefruit, potatoes, and onions.

2. Check the freezer aisle. Look for the largest packages of vegetables in the frozen foods section. These are great for stir-fries and soups. Frozen and fresh veggies are equally nutritious, still taste good, and often the largest frozen bags will be cheaper.

3. Ethnic markets and corner stores are worth looking into. Many of them feature an impressive, affordable selection of fruits and vegetables, as well as some other products.

4. Buy all your grains in bulk (including cereals) and store them in airtight containers. Examples are whole grain brown rice, millet, barley and rolled oats. Brown Rice can be a little more expensive than white rice, but the higher nutritional value is well worth it. Whole grains are an excellent source of nutrients, including protein!

5. Bulk protein comes in many forms. Meat is often sold in larger packages/portions at a lower price. Split packages up into meal size portions and freeze for later use. Tip: buy a whole chicken & have the butcher cut it up for you. Dried legumes (beans) and peas can easily be bought in bulk packages or bulk bins at grocery stores. Canned beans can be bought in flats at warehouse stores. Also look for two for one specials on dairy, which you can keep good by freezing.

How To Have High Quality Protein Without Paying Too Much

Posted in Healthy Eating by doctorsonline on December 29, 2009

Protein Rich FoodsProtein is a vital part of a healthy diet. Whether it is from meat or vegetarian sources, our body relies on protein for many of its functions. As we know, meat can be quite expensive. But, most of us in the U.S. consume more animal protein than we need, so with a few adjustments we can save money and have plenty of protein in our diet.

1. Purchase less expensive cuts of meat and practice portion control. Not only do you save money on the cut of meat, but you can also stretch the meat for more meals when you make tasty things such as casseroles, sauces, soups, stews, and stir-fries. It is easy to add extra vegetables, beans and whole grains to create delicious, hearty, and filling meals. You also get plenty of protein and you save money.

2. Experiment with vegetarian sources of protein. Veggie proteins, such as beans, are quite inexpensive, highly nutritious, easy to prepare, and taste great. Stock up on dried and/or canned beans and lentils. You’ll not only save money, but calories too! Other great sources of less expensive high quality protein are nuts and seeds, as well as eggs. Try going meatless once a week: i.e. “Meatless Mondays.”

3. Canned fish and chicken are a great option for things like sandwiches, enchiladas, casseroles, and salads. These items last for a long time on the shelf so can be bought ahead. They are great to have on hand for great tasting, quick, easy, and healthy meals.

Smart Food Budgeting Tips

Posted in Healthy Eating by doctorsonline on December 28, 2009

Smart BudgetingSmart choices saves money. Learn to evaluate on how you spend your money on food. The first way to save money on food is to limit or cut out unnecessary food spending. Here are some smart food budgeting tips:

1. Shop wisely. The conventional grocery store is not the only place to buy food. Many options are available that you may not be aware of. Some of these “new” venues may offer a significantly cheaper way to purchase food. Search out these types of stores and markets in your area and compare prices. It can save you a lot of money.

2. Find cheaper protein options. There are a number of ways to stretch your food dollars, such as always comparing prices to find the best deal and clipping coupons for healthy foods you like and would buy anyway. Two of most effective ways to save money on food are buying in bulk and learning how to purchase protein in the most affordable way.

3. Buy in bulk. Doing things in bulk saves time and money. Buying in bulk is almost always cheaper. There are many items that can be bought in bulk – grains, dairy products, and meat, for example. You can freeze perishable items, such as meat, milk, and bread, in smaller portions to use, as they are needed. It is always a good idea to buy non-perishable items, such as dried beans, grains, and canned foods, in bulk.

4. Stretch your money when you cook. Preparing large portions of food to use over multiple meals saves time and energy. When cooking, it’s also important to think about how to incorporate leftovers into new meals. Finally presentation has a big effect on the appeal of a meal, so a little effort put in, makes a huge difference.

Healthy Eating With Low Cost Budget

Posted in Healthy Eating by doctorsonline on December 24, 2009

Buying Healthy FoodsNowaday, it is important to learn how to stretch out our food budget yet still eating healthy foods. It is still possible to enjoy healthy food on any budget; it just take a little knowledge, enough time, and smart planning. Since living on a budget becomes more important, here are some way to do it:

1. Cut out junk foods. Evaluate how much money you are spending on items such as soda (regular or diet), juice, packages of cookies, crackers, prepackaged meals, processed foods, etc. Limit or cut out completely these unhealthy foods. Both your wallet and your body will be happy.

2. Eat out less. Even just reducing your meals out by 1 or 2 times per week can save you as much as $25 per week. This is an easy way to save money and even have some extra to spend on higher quality foods.

3. Be strict on your grocery list. The more prepared you are when you get to the store the less impulse purchases you will make. So write out a grocery list and stick to it.

4. Cook large portions of foods ahead. It saves time to cook once and eat multiple times. One idea is to make a big pot of soup at the beginning of the week or whenever you go food shopping. When you don’t feel like cooking, help yourself to a hearty bowlful along with a green salad. This makes a nutritious lunch or dinner anytime.

Delicious Holiday Foods That Doesn’t Added Weights

Posted in Healthy Eating by doctorsonline on December 22, 2009

Good news to all food lovers: you can now enjoy delicious foods without gaining extra weight because it’s absolutely possible to enjoy all of your favorite beverages, apps, sides, and desserts without finding yourself in a bigger pants size at the end of the year. Here is the list of delicious foods that doesn’t added weights:

Prime Rib1. Prime Rib (for Main Dish) – Prime Rib is one of the fattiest cuts of red meat around, especially if it’s not well trimmed. A cooked 6-ounce slice can have up to 720 calories, 63 grams fat, and 27 grams saturated fat – that’s more saturated fat than you should be eating in an entire day. Enjoy a serving of leaner protein like turkey, Cornish game hens, or lean ham. Also, splurge on beef tenderloin; also known as filet mignon; a succulent, yet lean holiday treat that has about half the calories and less than a quarter of the fat of prime rib.

Pecan Pie2. Pecan Pie (for Dessert) – Pecan Pie is one of the richest, most sugary pies going. The filling is typically made with butter, sugar, corn syrup, whole eggs, and chopped pecans (believe me, any nutrition the pecans offer is far negated by the rest of the line-up). With all of these rich ingredients, it’s no surprise that one slice winds up costing you about 575 calories. And that’s before you consider the whipped cream that goes on top. Plus, all that straight sugar jacks up your blood sugar and does a number on your insides.

Eggnog3. Eggnog (for Beverage) – Eggnog is loaded with artery-clogging fat because eggnog is made with whole milk, cream, and egg yolks, all major sources of saturated fat. An 8-ounce glass clocks in at 340 calories, 11 grams saturated fat, and 21 grams sugar. You can have a small pour, or try stretching your nog by adding some skim milk. Better yet, treat yourself to a glass of wine or a mug of warm apple cider instead (both are fat-free and only 120 calories per serving).


Best Diet Foods

Posted in Healthy Eating by doctorsonline on December 17, 2009

The real key to weight loss is to watch portions and choose quality, nutrient-rich foods. Here is how five foods that can help you slim down.

Dark Chocolate1. Dark Chocolate. Dark chocolate are more satisfying than milk chocolate; but measure your portion, and be mindful when you eat. Slowly savoring one or two squares of a high-quality dark chocolate bar will satisfy a craving more than wolfing down Hershey’s in front of the TV. According to some research, people who tried to not think about chocolate ate two-thirds more of it than people who were told to talk about it freely.

Potatoes2. Potatoes. Potatoes may be one of the most misunderstood foods. Fried or doused in sour cream, they’re not going to help you lose weight. But when boiled or baked, a potato’s starch absorbs water and swells. Once chilled, portions of the starch crystallize into a form that resists digestion known as resistant starch. Unlike other types of fiber, resistant starch gets fermented in the large intestine, creating fatty acids that may block the body’s ability to burn carbohydrates. In their place, you burn fat.

Bread3. Bread. Breads containing whole grains are healthiest, and one serving equals one slice of bread, half an English muffin, or a small roll. Bread is an excellent source of carbs, which your brain needs to produce serotonin, a neurotransmitter that promotes feelings of comfort and satisfaction. As our body digests carbohydrates, it releases insulin, which helps channel tryptophan; an amino acid—into the brain. Tryptophan then gets converted to serotonin. When serotonin levels are optimal, we feel calm and happy and have fewer cravings; when they’re low, we feel depressed and irritable, making us more likely to overeat.

Pasta4. Pasta. Cooked pasta and rice are about 70% water. Eating fluid-rich foods keeps you fuller longer, compared with dry foods. Like bread, the carbs in pasta boost serotonin to help curb overeating. The proper portion of pasta is ½ cup cooked, or about the size of an ice-cream scoop. Choose whole grain varieties for filling fiber, and add grilled chicken and lots of veggies to bulk up your dish even more.

Cheese5. Cheese. Cheese usually tops the no-no list, but its calcium improves your ability to burn calories and fat (at about 100 calories and 5 g of fat per ounce). Scientists found that people on a reduced-calorie diet who included an extra 300 to 400 mg of calcium a day lost significantly more weight than those who ate the same number of calories but with less calcium. Scientists aren’t exactly sure why, but eating calcium-rich foods is more effective than taking calcium supplements—and cheese has about 200 mg per ounce. Just stick to 2-ounce portions, and choose light varieties to get health benefits for half the calories.

Benefits Of Salt And Sugar For A Healthy Diet

Posted in Healthy Eating by doctorsonline on December 15, 2009
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SaltSalt itself is not bad. The problem with salt comes with the over-use and over-consumption of processed salt most commonly used. Many of us are unaware of how much sodium we are consuming in one day. It is best to limit sodium to 2,300 mg per day or equivalent of one teaspoon of salt. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount.

Refined SugarOn the other hand, it is just natural for us to like sweets; it is okay to enjoy them as an occasional treat. But, it is vital to keep sugar consumption to a minimum. Refined sugar is one of the bad carbs; not only  because it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. It is much better to choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

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