Sweetener Review - From Saccharine to Stevia

!±8± Sweetener Review - From Saccharine to Stevia

Americans have used numerous artificial sweeteners over the past thirty years or so. Back in 1957, saccharine came into the forefront as the most popular sweetener. Saccharine is 300-500 sweeter than sugar and is better know as Sweet'N Low. In the mid 1970's, saccharine was linked to cancer in rats and raised some concern for consumers.

Aspartame (aspartyl-phenylalanine methyl ester) is marketed as Equal and NutraSweet. It was discovered in 1965 but was not approved by the FDA until the early 1980's because of conflicting studies and the possible health risks. Aspartame became somewhat popular and was considered a safer and better tasting alternative than saccharine. It is thought that a component of aspartame forms formaldehyde in the human body and now is unofficially linked to a variety of health problems.

Sucralose (Splenda) was approved by the FDA in 1998. Sucralose is marketed as being "made from sugar" and tastes very similar to sugar. Splenda became a huge commercial success and is also used in baking since the sweetness does not break down by heat. A bit of controversy is that sucralose also contains chlorine. What is unknown is how much chlorine is being absorbed into the body and is there any harm.

Unlike the sweeteners above, Stevia comes from the leaves of a shrub grown in Paraguay and Brazil and is touted as 100% natural. The sweet substance is 200-300 times sweeter than sugar, is calorie free, non toxic and has a glycemic index of zero. Stevia is not a newcomer to the sweetener category. In fact it has been used for hundreds of years by South Americans and Asians to sweeten teas and food. Stevia is not approved by the FDA so it is sold as a dietary supplement. Stevia has only recently been used in North America. It is usually mixed with other "filler" sweetener compounds mostly to equal the volume of sugar, and perhaps to increase profits for the manufacturers.

Personally, I have avoided saccharine for many years and most recently aspartame, due to its health risks. I have been an avid sucralose user over the years but recently began using stevia. I have noticed a few changes since switching from sucralose to stevia. I used to have joint pains in one of my hips and an elbow. This was somewhat chronic but seemed to come and go with no explanation. These pains have gone away since using stevia. I am not 100% positive that sucralose was the cause, but it's a hunch.

I also like the way 100% pure stevia tastes and it's very economical since 1/32 of a teaspoon equals a teaspoon of sugar. To date, it is the most natural and safest sweetener available. There are now many manufacturers with stevia products. However, many manufacturers are falsely selling a stevia product since most of their product consists largely of artificial sweeteners including maltodextrine, maltitol, honey powder, inulin, erythritol, dextrose and others. Make sure to read the label for any additional additives. It is a shame that many of these products are touted as "stevia" products.

Sweetener Review - From Saccharine to Stevia

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Flu Treatment For Kids: Coconut Water Shaved Ice

!±8± Flu Treatment For Kids: Coconut Water Shaved Ice

Coconut water shaved ice is a great flu treatment for kids because it helps replace lost electrolytes that are drained from your child's body when they're fighting the flu or any other sickness. The flu is worst for younger kids because they have so little life experience. They don't know what sick is. One day they're running around the playground with their friends, the next, boom! They're sick. When you're a little kid, having the flu for the first of second time, is one of the worst things you will experience in your young life. Your body aches, you have a hot fever, but cold sweats, you can't eat or drink and when you do, you throw up. Then, you throw up some more, and you're like, "what is going on? This sucks!!! Waaaahhhhh, make it better mommmyyy!!!"

Keeping food and beverages down without throwing them up when you have the flu is hard for younger kids because of the viral effects, the flu has on their sensitive little stomachs. When holding down water becomes a chore on your little ones body, chances are, they aren't getting enough food or water to stay properly hydrated and fight the flu. When I was a kid, my mom used to give me ice chips or popsicles so I could rehydrate slowly, without upsetting my stomach. It gave me the little bit of the moisture that my body needed to stay hydrated, without making me throw-up. However, her method could have been more effective. (I love you mom, you're the best!!!) In her defense, the benefits of coconut water weren't that highly circulated 25 years ago, when I was a little whipper snapper. Like mentioned above, when your body looses electrolytes through fighting the flu, your body is going to dehydrate, especially if you can't hold down food or liquids. When you're dehydrated, your body doesn't operate at full capacity, hence, your child's body will not be fighting the flu at maximum strength.

Coconut water is 100% all natural and has the same electrolyte balance as our blood. In the South Pacific Islands during World War II, coconut water was used by both sides of the war and intravenously injected into the veins of injured and dehydrated soldiers when military doctors on the field were out of blood plasma. Coconut water is called the "fluid of life for a reason," it has literally saved lives. Not only that, but it tastes good and one 11.2 ounce serving, has more potassium than two and a half bananas. The flavor reminds me of the milk in the bottom of my cereal bowl when I eat Honey Nut Cheerios, only not as sweet, with a much thinner texture than milk. Some of the additional health benefits of coconut water that make it a great flu treatment for kids are:

It helps calm the stomach. It helps rehydrate your body helping eliminate cramping, aching, dizziness and headaches. It helps detoxify your system, helping flush the sickness and toxins out of your child's body. It helps strengthen immunity, helping prevent the flu, other sickness and disease. It's 100% all natural.

Hopefully your sick child can hold down food and beverages, so he/she can take advantage of drinking coconut water to help their bodies fight the flu. If not, coconut water shaved ice is a great flu treatment for kids because it melts slowly, slowly making its way down into their stomach, helping them rehydrate, while preventing any stomach discomfort. It's also a much more effective alternative than ice chips because of the added electrolyte boost and overall health benefits that coconut water provides.

Flu Treatment For Kids: Coconut Water Shaved Ice

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Twenty Six Ways to Lose Weight Naturally

!±8± Twenty Six Ways to Lose Weight Naturally

Following are twenty six ways for natural weight loss and to lose weight easily.

1. Consume foods in the natural state when possible. This includes raw, fresh fruits and vegetables (lots of leafy green salads). Raw and non-processed foods are prime sources of natural enzymes needed to stimulate the body's endocrine glands. Fruits and vegetables are also a natural source of fiber which helps lose weight

2. Food programs should emphasize high protein content obtainable from a variety of meat, dairy products, eggs, cottage cheese, nuts, legumes, and yogurt. It's advantageous to minimize the amount of fat with the protein. A basic rule of thumb as far as meats are concerned -- if it swims, i.e., fish, its is better than if it flies, i.e., poultry, it is better than if it walks, such as beef or pork.

3. When possible, use foods grown or raised without poisonous chemical sprays or food additives. Wash fruit thoroughly before eating. Enzymes from natural fruit help lose weight.

4. Steam vegetables or cook with a minimum amount of water and for as short a time as possible to minimize destruction of vitamins.. Use that water for soups, broths... to lose weight.

5. Eliminate or minimize the use of refined sugar such as corn syrup, dextrose, sucrose, fructose, brown sugar, 10X sugar. Substitute natural sweets such as unprocessed honey, in moderation, or rose hips powder carob powder, blackstrap molasses, date powder. Refined sugar affects the body's metabolism and over taxes the pancreas, and often results in a hypoglycemia reaction. Use stevia as a natural substitute for sugar (for baking purposes, one teaspoon stevia is equivalent to one cup of sugar--very healthy way to lose weight). Stay away from Nutrisweet or aspartame. At 92 degrees F it breaks down into formaldehyde.

6. Eliminate the use of bleached white flour products. The valuable nutrients of the whole grain have been removed. Frequently, bleaching and preservative agents are also added that create disharmony with the body. The chemical processing strips as much as 80% of the zinc, magnesium, Vitamin A, and 50% of the manganese, just to name a few. Whole grain cereals and flours are an excellent source of protein as well as B complex vitamins, Vitamin B and unsaturated fatty acids and are also important to keep your colon healthy.

7. Avoid prepackaged breads, pastries, ice cream, cold or prepared cured meats. These foods are saturated with preservatives, artificial colorings, chemical flavoring agents, synthetic emulsifiers, extenders, stabilizers, and so on. Typical ones you'll find are MSG - monosodium glutamate, nitrates, and nitrates, BVO (brominated vegetable oil, EDTA (ethylenediamine tetraacetid acid), Thiourea in dry or frozen fruit, artificial colorings, citrus red No2, Violet No 1, red No. 40, Orange B, Red #3, Blue #1, Yellow #5, and flavorings, (see #26)

8. Minimize fat intake and avoid trans saturated fats You'll find these in anything that says, "hydrogenated," or "partially hydrogenated."

All margarine and cooking oils, i.e., peanut oil, palm oil, and animal fats are high in saturated fats which interfere with the production of prostaglandin. In the absence of prostaglandin, fats adhere to one another and create plaque buildup in the arteries. Use sweet butter and polyunsaturated oils such as rice bran oil and cold pressed safflower oil. To remove particles from the oil before bottling, manufacturers usually heat the oil so its easier to filter, unfortunately, this alone destroys the nature of the oil. "Cold pressed," means that the oil was filtered at room temperature. Avoid reusing oil, store it in the refrigerator and break open a vitamin E capsule to add to it every two weeks. Treat it as you would treat your arteries.

9. Avoid the use of carbonated soda and drinks containing caffeine, such as coffee, tea and coke. Instead, where possible consume fresh fruit juices, water and decaffeinated herbal teas.

10. During times of the year when fresh vegetables are not available, frozen vegetables are your next best choice as they are frozen with liquid nitrogen and retain much of the nutrients. Avoid canned vegetables and fruits, for they usually are either overcooked or prepared in sugar or fructose solution.

11. Minimize the use of normal table salt, such as sodium chloride. Use Morton's salt substitute (high in potassium) or onion, chive, garlic mushroom lemon and lie for useful salt substitutes.

12. Avoid fast foods as they have salt and additives. Eliminate use of carbonated beverages, club soda or seltzer. They rob your body of calcium. Your calcium balance is required for natural weight loss.

13. Prepare moderate quantities of food to minimize leftovers for three reasons: A. Leftovers are tempting to finish so they won't be left over. B. Leftovers, when reheated, lose most of their nutrient value. C. Leftovers are oxidized and interfere with normal functioning that interferes with weight loss.

14. Use unsalted butter as opposed to margarine and where possible minimize the use of butter. Instead season food with herbs and spices and lose weight naturally.

15. Pan broil meats in a non-stick skillet without fat. Use Pam.

16. Use canned fish packed in water.

17. Replace half the oil in salad dressing with broth or water.

18. Use yogurt instead of mayonnaise or sour cream.

19. Thicken soups and sauces with pureed vegetables instead of flour or cornstarch.

20. Use bouillon instead of gravy on meats and casseroles.

21. Avoid using aluminum cookware as aluminum may be toxic to the human body. (not proven yet)

22. Vitamins and herbs could make a difference. A well balanced multi-vitamin in a rice bran base such as the Complete Nutritional System by Rainbow Light. An effective calcium and mineral supplement such as Xooma Coral Calcium distributed by HTN can keep your body healthy and save you the problems of any of 150 different diseases that are a result of calcium deficiency. Most supplements on the market are equivalent to licking a chalk board and leave one deficient in calcium.

23. Eat fruits and drink fruit juice either ½ hour before or ½ hour after meals to allow proper digestion of protein.

24. Microwave ovens are great for making hot water, but questionable for cooking.

25. The nutritional value of dairy products, i.e., milk, cheese and butter are questionable. If you do include them, it's recommended that you use skim milk and nonprocessed cheeses to aid in losing weight naturally.

26. Ice cream -- Soy cream with fruit juice is recommended. Otherwise, except your own homemade ice cream, you'll find gobs of sugar not to mention the real goodies such as #1. deithyl glucol (used instead of eggs), #2. peperonal (used instead of vanilla), #3. aldehyde 17 (cherry flavor), #4. ethyl acetate, (pineapple flavor), #5. butyr aldehyde (nut flavor), #6. amyl acetate (banana flavor), and #7. benzyl acetate (strawberry). Other uses of these chemicals are #1. antifreeeze and paint thinner, #2. kills lice, #3. dye for plastics and lumber, #4. leather cleaner, #5. ingredient in rubber cement, #6. oil paint solvent, #7. nitrate solvent. Read the labels. Use stevia to make your own ice cream.

Since items # 21 and 24 are more for health than losing weight, this item is worth both of them--EXERCISE. Moderate exercise such as rebounding three times daily for three minutes or brisk walking 20 minutes per day.

If you have difficulty applying and sticking with the twenty six ways of losing weight, hypnosis is the next step to losing weight naturally.

Twenty Six Ways to Lose Weight Naturally

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Organic Night Anti-Aging Cream Review - Organic Night Cream Reviewed With 7 Truths Revealed

!±8± Organic Night Anti-Aging Cream Review - Organic Night Cream Reviewed With 7 Truths Revealed

This organic night anti-aging review is going to be a little different than other organic night cream reviewed articles. When it comes to organic night cream there are so many choices it's enough to drive someone crazy. Everyone is claiming they have the best product. There are many big brand name companies out there such as OPI, Avon, Estee Lauder, L'Oreal, Revlon, Proctor & Gamble and Unilever that say their product will give you the best results.

So after having done extensive research and pouring over one organic night anti-aging cream review after another I came to the conclusion that none of the big brand name products offered what the health conscious consumer was after. There are however several other options that many people are not familiar with. Since I can not list them by name in this article I came up with _ tips to help you locate them.

1st Truth Revealed - Some of the brand name products reviewed do give some decent results - However, you want to avoid them because of the harmful chemicals they use. I found chemicals such as alcohol, mineral oil, fragrance (a real chemical soup) just to name a few. Many of the chemicals are linked to cancer. Check the label for these ingredients before you purchase any product.

2nd Truth Revealed - Just because an organic night cream claims to be organic doesn't necessarily mean it is safe - Many of the products that I used in this organic night anti-aging cream review said they used organic ingredients. While this was true, the quantity of the organic ingredients was so small it wouldn't do you any good.

3rd Truth Revealed - Many of the brand name companies have refused to sign The Compact For Safe Cosmetics - In fact most companies manufacturing organic night cream in the United States have not signed this pledge. In a nut shell this is an agreement to not use harmful chemicals that cause cancer or other problems, and to look for safe alternatives.

4th Truth Revealed - Many companies outside the USA have signed The Compact For Safe Cosmetics - One such country is New Zealand. They are one of the leaders in using safe, organic, natural ingredients. One such New Zealand company claims their products are so safe you could eat them. My advice is after reading this organic night cream reviewed article is to buy your skin care products from these New Zealand companies.

5th Truth Revealed - Organic night cream should use active healthy ingredients in the right concentration levels - This is kind of a follow up to #2 above. You want active organic ingredients in concentration levels of 50%. Anything less than this will not give you the results you're after.

6th Truth Revealed - Don't base your buying decision solely on price - I found that price is no indication of effectiveness when I did this organic night anti-aging cream review. Cheap products are cheap for a reason. They contain cheap filler ingredients that are harmful. On the other hand many expensive organic night creams also contain cheap filler ingredients because the companies that make them spend their money on expensive advertising instead of the best ingredients.

7th Truth Revealed - Ingredients that you rub on your skin end up in your bloodstream. That is why you want to avoid harmful ingredients like the ones mentioned in this organic night anti-aging cream review. The up and coming New Zealand companies use ingredients such as active New Zealand manuka honey, avocado extract, and shea butter to name a few. These are the ingredients that are safe enough to eat and can be sure that when you rub them into your skin you are getting something that is not only safe to use but will also get you fantastic results.

Organic Night Anti-Aging Cream Review - Organic Night Cream Reviewed With 7 Truths Revealed

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Busy Mum's Guide to Losing Weight

!±8± Busy Mum's Guide to Losing Weight

Hormonal changes during pregnancy, and quite normal fat gain often makes many women feel unattractive and sometimes quite depressed. Many women still believe that "eating for two" is the way to go during pregnancy. I am sorry if I disappoint some of you, but this really is not the case. If a woman eats to satisfy her appetite, her weight will usually increase by about 3.5kg (8lb) in the first 20 weeks of pregnancy and then by about 0.5kg (1lb) a week until the end of the pregnancy. The total weight gain during pregnancy will be about 12.5kg (27lb). Gaining too much weight during pregnancy can raise blood pressure and increases the risk of becoming obese (very overweight) in the future. Although women should not restrict their food intake or go on slimming diets when pregnant, there is no need to increase food intakes significantly until late pregnancy. Incidentally, those who do gain weight over and above what is normal are the ones who struggle most with post-pregnancy weight loss, and fatigue.

LATE PREGNANCY

The estimated averaged requirement for energy (EAR) increases during the last three months of pregnancy by an average of 800kJ (200kcal) per day... equivalent to 2 oatcakes with ricotta cheese and fruit spread and 2 dried figs - a snack like this would provide extra iron and calcium too - 2 vital nutrients to increase during these latter stages!
At this time a woman's energy expenditure from physical activity is usually reduced.

So what can you do to lose any unwanted pounds gained during pregnancy?

For new mums!

The most natural, safest and easiest way to lose weight after giving birth is to breastfeed! Breastfeeding can burn up to 500 calories a day (the equivalent of a good workout) so helps drop excess pounds and enables many women to get back to their pre-pregnancy weight without too much effort.

Breastfeeding not only gives your baby the best possible start in life, but it also gives you added incentive to eat healthily and sensibly. Breast milk is not only the perfect food for your baby; it is also your baby's main protection against disease and infection. Baby's first milk or "colostrum" provides vital IgA antibodies (the first-line defence antibodies) received in the first 24-48 hours of life! These are not found in formula milks. Naturally the health of the mother is paramount in passing on healthy immunity to the child. Many protective antibodies are "anti-allergenic" protecting the baby against developing food allergies, asthma, eczema and other allergic conditions. Breast milk has the perfect fat and protein profile for the baby, and nutrients such as iron and manganese are much more absorbable in breast milk than they are in formula milks. Furthermore, only breast milk contains chromium (essential for controlling blood sugar levels), selenium (an important antioxidant), and normal levels of essential fatty acids (EFAs), which are vital for the baby's brain development. Lastly, breast-feeding helps to establish a protective bacterial population in the infant's digestive tract - yes, those "friendly bacteria" we hear so much about!

During the early weeks of motherhood... breastfeeding, regular daily walks, and "intelligent" eating is the way to go.

N.B. DO NOT DIET WHILE BREAST FEEDING

Fat cells contain toxins and nasty "residues" of foods eaten in previous years! Losing weight too quickly releases these stored toxins into the bloodstream. Often the liver cannot clear them quickly enough, and for breast-feeding Mums, these can easily be transported into breast milk. Remember you'll gradually lose weight quite naturally if you can breast feed. Dieting only reduces the nutrient quality of your breast milk, reduces the level of sugar in the blood and the level of certain brain chemicals. This leads to binge eating and mood changes - so DO NOT diet, especially while breastfeeding!

You must look after yourself...

In order to give your baby the best start in life, the first consideration has to be the food you eat. It is important to have an adequate intake of nutrients, particularly the B vitamins, zinc and EFAs. Foods such as oily fish, pumpkin and sunflower seeds, avocados, almonds etc. contain all these types of nutrients making them excellent snack foods or additions to salads, soups and stir-fries. The quest to cut down on calories by avoiding all fatty foods generally results in a deficiency of EFAs, which are vital to the body's metabolism.

Suggested meals and eating times for pregnant or breast-feeding Mums:

7-8am - Breakfast (Oat porridge with soya milk, chopped banana + pumpkin seeds or ground linseeds)

10-11am - Snack (a pear and 6-8 almonds)

1-2pm - Light Lunch (Small baked sweet potato with tuna, tomato, avocado and salad)

4-5pm - Snack (fresh fruit, rice cakes and fruit spread)

7-8pm - Evening meal (poached fish or grilled chicken, salad, steamed veg & brown rice)

Other snacks (nut and seed mix, fresh fruit, raw crudités and ricotta dip)

N.B. Try almond or rice milk occasionally on homemade cereal. Use Tahini (sesame seed spread) or almond butter on breads & crackers, pure fruit spreads instead of jams, and use cold flax seed oil (rich in omega-3 fats) daily. Other beneficial oils include olive oil for cooking, and using cold walnut oil and pumpkin seed oil on salads, rice and vegetables.

In terms of portion sizes, work more to your natural appetite, and begin to better recognise TRUE hunger signals. If you think of hunger on a scale of 1-10, only eat when feeling about 2/3, and STOP when you feel satisfied, around 7-8. This "appetite scale" is a key tool and one I often use when helping people with weight problems and "emotional" eating - i.e. eating to fill an emotional void, rather than purely for fuelling reasons!

Dietary advise for all Mums

Watch your sugars!

Sugar is a major culprit in weight gain and obesity. Being hooked on sugar and sugary foods is easily passed on to children and a recipe for developing blood sugar and energy imbalances, behavioural and weight problems. Biscuits, cakes, chocolate bars, processed foods and low-fat foods contain the most "hidden" sugars. Read food labels carefully, and try and get you and your children used to more natural foods and natural sugars. Natural sweetness is present in many fresh foods. Try doing taste tests with the children, identifying different flavours and degrees of "sweetness" in fruit and vegetables, dried figs, apricots and raisins. Use honey used in cooking or drizzled on plain yogurt! Eat up to 4 pieces of fruit a day and encourage your children to do the same. Fruit such as bananas, apples, pears and berries in the summer are great snack foods to have between meals. Get out of the habit of giving sweets or sweet food as treats. This only becomes a learned habit and one, which you were probably taught as a child! Sweet things soon become something we turn to when feeling low or depressed, or something we often reward ourselves with. Try also not to use high fat and sugary snacks to fight boredom. Engage the children in a game, or take a trip to the park.

Healthy snack foods

It is OK to snack, providing a) that you are hungry and b) the foods that you snack on are nutritious. There are some good examples below! Protein foods eaten as snacks tend to fire up the metabolism more effectively than carbohydrate dense foods such as bread, biscuits, scones, flapjacks and cake. These are not the best foods for maintaining energy levels or burning fat due to the disruptive effect they have on blood sugar levels, and the ease at which excess is eventually stored in fat cells as FAT! Slow-releasing carbohydrates (fresh vegetables and wholegrains, and low-sugar fruits) and protein foods better balance blood sugar, promote energy and help to burn fat.

Here are some perfect examples of small snacks and meals to give you energy and kick-start the metabolism:

An apple or pear and a palmful of almonds

Other fresh fruit with a handful of pumpkin or sunflower seeds

2 oatcakes with mashed avocado, or Tahini spread

A tuna or poached salmon salad

Aduki bean and chickpea salad with lettuce and tomatoes

Vegetable crudités and hummus

A bowl of chunky homemade vegetable soup

Stir-fry tofu or chicken and vegetables

Feeding children healthy snack foods is critical to develop good eating habits. It also means that if you are tempted to finish off leftovers, at least they will be healthy leftovers!

Great snack foods for the children (and Mum!):

Mini rice cakes thinly spread with almond butter or pure fruit spread.
A few strawberries, pieces of pear or some grapes.

Carrot sticks and cherry tomatoes.

Popcorn - instead of crisps - use olive oil over high heat. Sprinkle some whole corn kernels into a pan. Cover and wait for the popping to finish. Empty pan immediately to avoid burning.

Yogurt lollies - Mix fruit juice concentrate with natural yogurt to desired taste and freeze in lolly moulds.

With children, it is better to give a couple of alternatives for snacks or foods at meal times, rather than saying "What would you like? Offer them an apple or a banana when they come in from school or nursery. Children need your authority (not your lack of willpower!). Lay the lunch or dinner table with 2 or 3 choices of things they can eat, and use lots of colours and shapes.

Children's health and vitality largely comes from the food they eat. By teaching your children to eat healthy, nutritious foods, you will also be teaching or re-training yourself to understand how diet can make all the difference when it comes to looking and feeling your best!

Dietary advice for Mums

Eat regularly, 4-5 times a day.

Eat 4-5 pieces of fruit a day.

Keep sugars and refined carbohydrates to an absolute minimum.

Avoid carbohydrate-dense foods such as bread, scones, biscuits etc. during the day.

Snack on fresh fruit, pumpkin seeds, sunflower seeds, almonds, walnuts, ½ an avocado etc. All these foods keep blood sugar levels stable, reduce sweet cravings, and nuts and seeds contain EFA's. Remember, EFA's are essential for normal metabolic functioning and remove stored fat from fat cells.

Try and eat fish as a main meal at least 3 times a week.

Drink at least 2 litres (3 ½ pints) of filtered tap water a day.

Don't eat late, especially not a high fat, high calorie meal.

Eat a large bowl of fresh salad everyday.

Cut right back on tea and coffee and avoid all together if breast-feeding.

Suggested meals and eating times if you want to lose weight:

7-8am - Breakfast (Chopped apple & pear, live plain yogurt + 1 dessert spoon of seeds)

10-11am - Snack (2 oatcakes with Tahini spread)

1-2pm - Light Lunch (large salad with tuna, tomato and avocado)
4-5pm - Snack (1-2 pieces of fruit)

7-8pm - Evening meal (steamed or grilled fish, tofu or chicken, salad, steamed veg & 1 tbsp. wholegrain or basmati rice)

Other snacks (peaches, raw carrot, olives, celery and tomato)

N.B. Try soya or goat's milk on cereal. Use dairy-free spreads such as Vitaquell margarine or Tahini (sesame seed spread) on bread & crackers, pure fruit spreads instead of jams, and try flax seed oil (rich in omega-3 fats), sesame oil, or walnut oil on salads, rice and vegetables.

Some exercise advice when you've found your "me time"!!!
Exercise (coupled with a healthy eating regime) makes all the difference when trying to regain pre-pregnancy, or simply an ideal weight and shape. Exercising regularly can be difficult with babies and young children... BUT, it is not impossible!

Keeping fit and toned creates a happier person, a happier Mum, and happier children. Surely that's incentive enough! Staying active with energetic children is easy, and at the same time it's helping keep the metabolic rate active. However, to really burn excess fat, it's necessary to literally "train" the body to do this. Regular cardiovascular exercise that significantly raises the heart rate has to be a major consideration when wanting to lose weight. The sooner you can start a regular programme of aerobic activity the better.

Brisk or power walking, jogging, steady cycling, mountain biking, aerobics classes, step classes or swimming are great examples of cardiovascular activities that are particularly effective at teaching the body to better burn body fat. Try these exercises for 30 minutes 3-4 times a week if possible. It is important to take time out for yourself, so don't feel guilty about doing this. Husbands, partners, parents, friends etc. can watch the kids while you go for a 30 minute brisk walk, a gym workout, a swim, or continue with your favourite exercise class.
Alternatively, crèches nowadays are very accessible and a 'haven' for many busy Mums. They can be very useful, and a great opportunity for your child to begin interacting with other young children.

Sitting at home is a recipe for eating too much so try and spend as much time being active with your children. Weather permitting, spend time in the garden or park, go walking, and involve yourself and your child in activities such as throwing and catching a ball, swimming or tennis.

Pelvic floor exercises - essential after giving birth!
Try and perform some "pelvic floor" strengthening exercises. These can be done literally anywhere and at any time of the day. The pelvic floor muscles become weakened after pregnancy so need to be worked in order to avoid embarrassing "leaking"!
The easiest way to do this is to imagine you're desperately trying to stop the flow of urine. Squeeze the muscles upwards, HOLD for 30 seconds, and then release. Complete this exercise up to 20 times, twice a day if you feel these muscles have become weak.
It is also important to re-strengthen weak abdominal muscles. Abdominal curls are one of the best exercises to tone and flatten the abdomen, so try and do a couple of sets after your 30 minute aerobic sessions. With any exercise, perform the movements slowly and in a controlled way, working to the point of "muscular fatigue" (i.e. the last few are hurting!).

Tips to remember

* Be active as much as possible

* Take time out for yourself

* Try and routinely do 30 minutes of cardiovascular exercise 3-4 times a week

* Cut out sugar and sugary foods

* Get used to naturally sweetened foods such as figs and grapes, and raw vegetables such as carrots and tomatoes

* Replace desserts with fresh fruit or have a salad starter instead

* Avoid carbohydrate dense foods throughout the day

* Drink part fruit juice and part water to increase fluid intake

* If you're a new Mum, remember breast is best for natural weight loss!

Busy Mum's Guide to Losing Weight

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3 Foods That Cause Disease

!±8± 3 Foods That Cause Disease

Hydrogenated Oil

What is hydrogenated oil? Hydrogenated oil is oil that has been cooked at a high heat to make it last longer on the shelf. It is used in factories to make packaged food products like cookies, crackers, cakes, pastries, donuts, and potato chips. The best way to stay healthy is to STOP eating packaged food products that are made with hydrogenated oils.

Many of the fast food establishments and other restaurants deep-fry certain foods with hydrogenated oils. Such foods are french fries chicken nuggets, chicken strips, chicken, shrimp, donuts, oysters, clams, and fish. Both margarine and Crisco are VERY hydrogenated and are terrible for your health. The more solid the oil is, the more hydrogenated it is. When hydrogenated oil gets hot it liquefies. Always choose butter over margarine and never use Crisco.

Good oils are good for your health because they are natural. Good oils come from food products like coconut oil from the coconut tree, Extra Virgin Cold Pressed Olive Oil from the first pressing of the olive from the olive tree, nut oils extracted from nuts and seeds, and expeller pressed safflower oil from the safflower plant. When cooking and baking only use these oils and never reuse oil for deep-frying.

Refined Sugar

Refined sugar goes through an involved process, which virtually turns a natural sugar product into something toxic. Refined sugar originates from the cane or the beet. Factories take out all the vitamins and all the minerals to make a white crystalline substance called sugar. Manufacturers then label it as being PURE in big bold letters. But it is far from being pure - it is one of the most toxic substances known to man. P is for plastic. U is for ulcer. R is for rotten. And E is for Enemy. That spells P.U.R.E Sugar.

Sugar is highly addictive and many people are addicted to it and don't even know it. A physical addiction to sugar can show up in a condition they call alcoholism or diabetes, and allergies. Children and teenagers love sugar - they gulp it down with each soda pop they drink and gobble it up with almost every packaged product they eat - from loaf breads to peanut butter, and from pop tarts to breakfast cereals. The lists of refined sugar-laden foods go on and on and on and on...

Bottom line? Refined sugar is not a natural food and that is why our body begins to reject it in the form of illness. The good news is there are several forms of natural sugar substitutes, such as maple syrup from the maple tree, raw honey from the beehive, and Stevia sugar from the Stevia plant that will NOT cause health issues. Stevia is even safe for diabetics to use. Here is a good resource to find out all about Stevia sweetener from South America. - stevia.com

Refined Flour

Refined flour or better known as "all-purposed bleached flour" is not a natural food product. The beautiful whole wheat berry, where flour originates, has been stripped of all its life giving nutrients to make an incomplete food called white flour. Whole grains such as whole wheat flour still have all of the vital, life-giving nutrients left in it. Anytime we eat the whole food vs. the incomplete food we are providing our bodies a wonderful service because we are literally feeding it valuable food.

Whole grains undoubtedly contribute to better health, and help protect against cancer, cardiovascular disease, diabetes, and obesity. The fiber content in eating whole wheat products helps to rid toxic buildup through proper elimination. Substantial scientific evidence indicates that whole wheat products reduce cancer risk.

Young healthy bodies may not notice how white wheat products affect them - it may take twenty or thirty years for your body to begin to reject a poor daily diet but it will happen - that's a fact. After ten, twenty, thirty years of eating white wheat, hydrogenated oils and refined sugar products your body will begin to reject more and more food in the form of common illnesses introduced today in the doctors office. You may have allergies, constant fatigue, IBS, obesity, boils, constipation, diarrhea, gluten intolerance syndrome, diabetes, hypoglycemia, clogged arteries, etcetera, etcetera.

But I have more good news for you. Your body can be well again! But you have to stop eating refined packaged food products. There are so many different ways you can prepare whole wheat flour products. From donuts and bagels to heart-healthy waffles and pancakes to dumplings for chicken soup. You will notice a substantial difference in the way you feel and look just by changing over from a white wheat diet to a whole wheat diet. The benefits of eating whole wheat and other whole grains will provide you with a longer, healthier life!

3 Foods That Cause Disease

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What to Eat For Breakfast? + Healthy Foods Swaps!

!±8± What to Eat For Breakfast? + Healthy Foods Swaps!

Quick Healthy Breakfast Ideas: (this is usually the hardest part for the majority, what should we eat for breakfast? A question that comes up thousands of times per morning.)

* Oatmeal- (....with some sugar!) See Oatmeal has tons of health benefits, plus, it's the right way to start off your day. Oatmeal carries the right source of fiber you need. Not to mention that eating Oatmeal will slow down the digestion of starch. And those who eat more oats are less likely to develop a bad heart disease. And of course, Oatmeal (or oats, to put it that way) contain a really good source of Vitamins and nutrients. (like zinc, vitamin E, copper, iron, selenium, and it's a good source of protein).
* Cereal- nothing better than an old classic bowl of cereal. Some recommended brands of healthy yet yummy cereals are Kellogs, Honey nut cheerios (which helps lower cholesterol), Healthy Valley, Whole Grain cheerios, and even General Mill's too. What do you have to say now? I just listed 5-6 delicious healthy cereal brands.
* Fresh Fruit- Yummm!! you know why I love fruit? because it adds color to your plate. If your plate does NOT have color, you are not combining (or eating) correctly. Your plate should always have color. What types of Fresh fruits for the morning? hmm...let's see: Oranges, Banana's, Pineapple (I love pine apple since it helps out a lot with health & fitness) raspberries, blueberries, infinite fresh fruits! Oh and here's a good tip for the morning: You can always make a good natural homemade fruit smoothie, using ordinary fruits like strawberries and banana's, add some milk, some sugar, blend and voila! You just have to try this Fruit smoothie, I guarantee that you'll love it. (Mix your favorite fruits)..you'll thank me later.
* Yogurt- yogurt is consumed by many many people. A popular brand of yogurt is Yoplait, a healthy & delicious brand of Yogurts, and talk about good variety, this brand has tons of flavors and mixtures of natural Yogurt. (My fave?....banana, strawberry, and vanilla!) Just browse the dairy isles for a good Yogurt. (Choose wisely!)

And there you have it, I've listed some very good examples of healthy nutritious breakfast foods.

And like I said here are some great food swaps:

* Croutons --> Nuts: You can swap Croutons in your salad for nuts, or even grilled or baked chicken. Do you know how much calories and carbs 1 single Crouton contains? You'll blow up if you eat more than 10 croutons.
* Soda --> Water & Tea: Soda can be delicious, but also a bad health factor, not too mention junkie. I gave up on soda 1 year ago, and I'm still living;) I swapped Soda for some good Tea and Water, and if you try the "soda ban" and swap it for Tea & water you'll soon see why it was a great choice. Plus, tea isn't bad or icky at all. Most people think Tea has no taste, which is wrong. There are dozens and dozens (And so on) of different teas to try.
* Canned Soups --> vegi soup: Canned soups contain high sodium, and what happens when you consume too much sodium? your body will retain water, bloat, and increase high blood pressure. You can swap Canned soups for Homemade vegi soups, it's got all the nutrients and vitamins you need. And as for flavor? don't worry there is a homemade vegi soup that suits your taste buds.
* White Flour Pasta --> Whole wheat pasta: No big difference in taste, but a big difference in swap for healthier choice. Whole Wheat pasta contains the fiber you need for your body.
* Candy & sweets --> Chocolate covered Banana or Strawberry: Yummy! What I do is that I would sometimes eat chocolate covered Banana's or Strawberries and it is DELISH! I really love it, swapping candy & sweets for fruits/ chocolate covered Strawberries is a great choice.
* Fried Fish /sticks --> Shrimp!: Frozen shrimp has really good protein, comparing it with the Fried Fish or even fried fish sticks, Frozen Shrimp for the win!
* White bread --> Wheat Bread: Yes I know what you must be thinking "Ugh, this again? I've heard this a billion times" well yeah you heard it a billion times, but have you tried it a billion times?;) If your answer is a No, then it's time to swap White bread for Wheat bread.

What to Eat For Breakfast? + Healthy Foods Swaps!

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Healthy, But Yummy Cereals Your Kids Will Love

!±8± Healthy, But Yummy Cereals Your Kids Will Love

The absolute first line of defense to prevent childhood obesity is you, the parent. It is up to us to get our children back outside, engaged in active play, rather than in front of the boob-tube or the computer monitor. Our other significant and most difficult task is to get them eating healthier foods in the proper portions.

Every parent knows this. The schools have cut back on recess time and in some cases have almost completely done away with sports, unless they are the organized, extra-curricular kind that add to the school district's bottom line and that are not made to accommodate the majority of the students, especially girls. School meals also are not, for the most part, the healthiest, though the portions are controlled probably better than in a lot of homes, only due to financial reasons. For years our children's health was as much the school's responsibility as it was ours, but those days have come to an end. The money just isn't there and now we, as parents, have a much bigger responsibility than ever before. Even nutrition and health classes have been deleted from the curriculum as teachers are laid off and schools barely have the resources for teaching the basics. So, it all falls to you.

Unfortunately, on any given morning, the TV stations that your school-aged children will choose to watch, even before school, are rife with commercials advertising the sweetest, the biggest and the unhealthiest food alternatives. Short of banning every unhealthy menu option that hits the air waves, much like was done with cigarette ads, you must offer choices that are much better for your children's health. I know...how can you compete with Captain Crunch and Cinnamon Toast Crunch and with a toy or offer for something free in every box? It seems like an impossible task, but here are a few of the best healthy options for their breakfast.

· Cheerios is a top pick and is one of the first foods that you can introduce to a toddler as a "finger" food. Put a few in a baggy and keep them in your purse and when they need a bit of a snack, offer the baggy. They aren't sticky, they vacuum out of the back seat remarkably well, they are more nutritious than many of the so-called "healthy" snack foods for toddlers and they dissolve and are easy to chew. Cheerios as a snack are a great introduction to a healthy cereal option. A serving size is 1-cup. Providing 45% of the daily allowance for iron, it also provides 10% of the allowance for vitamins A, C and D. Low in fat at only 2g, it is high in fiber which aids digestion and helps to make your little ones feel full. Cheerios also has only 100 calories per serving and 1g sugar. Sodium is on the relatively low side with 190mg, while potassium is high at 170mg. Oh, they are also great for potty training little boys. Throw a few in the toilet and let them practice hitting them as they use the "big boy" potty. Not only does it make potty training fun, it makes their aim better, making your cleaning chores easier.

· Barbara's Bakery Puffins may be a bit harder to find but are definitely worth the extra trip. Stores like Whole Foods will normally carry this brand, but so does Amazon and Kmart. You can also go to shop.barbarasbakery.com and find every healthy thing in their line of cereals and snacks. Barbara's Bakery Puffinscombines healthy and scrumptious. At only 90 calories per 3/4 cup serving size, it also only has 1g total fat. The carbs and sugars are 23g and 5g respectively, but when it comes to a sweet cereal, this is miniscule. This cereal also provides 85mg potassium, 25% of the daily requirements for vitamin C and 2% of iron. Since the iron is not up to par, you should insure your child eats iron-rich foods throughout the day, like lean meats, poultry, fish, eggs, beans, dark green veggies and nuts and dried fruits. But, as part of a balanced diet, this cereal is near the top of the list when it comes to flavor, calories and fiber.

· Fiber One Honey Clusters is another excellent choice though the name is more adult than child-friendly. If my kids were to balk at the name, I think I'd put them in an air tight plastic container and call them something else, like Caramel Crunchies or just Honey Clusters. They have a fantastic flavor, kind of like caramel/butterscotch or maple syrup. They are crunchy and like the name implies, chock full of fiber. The carbs are a bit high at 44g, but everything else is well within healthy ranges. A serving size is 1-cup and is just 160 calories with 1.5g fat. It has 230mg sodium and only 6g sugars. The potassium is substantial at 180mg and it has 20% vitamin A, 10% calcium (w/o the milk), 25% of the daily allowance for iron, 15% for vitamin D and 70% for vitamin E.

· Raisin Bran-of any brand, is not a bad deal either. Kids love the raisins and though there is a bit more sugar here, mostly due to the raisins, the calories are completely acceptable at somewhere between 170 and 190 per cup. The fat content is negligible at right around 1g and cholesterol is non-existent. Kellogg's, Post and General Mills all have a high daily allowance % for calcium, iron, vitamin B12 and B6and Raisin Bran has a great, nutty, mildly sweet flavor. Beware some of the so-called "health food" varieties as some have higher calories. They may be just a tad lower in sugars, but are also lacking the vitamin fortification that the name-brands do.

Of course, these are not the only options. All of us should take the time to read the labels. I know-who has the time? But, once you've identified those brands that give your children more balanced nutrition without filling them with empty calories, you won't have to read the labels any longer, you can just grab them off the shelf and keep them on hand. As with anything, there is a learning curve, but this is something that should be a priority. What our children eat when they are young will form their eating habits as they grow to teens and into adulthood. The earlier we instill these "good" habits, like proper portion size, adequate exercise and nutritious choices, the better armed our children will be to face the challenges that life will bring them.

And, if you want to make these options even more attractive, every time you open a new box, supply a cheap toy, of the same kind that comes in kids' cereal boxes. In fact, if you have more than one child, you can dole out a toy for each kid once every couple of weeks and keep the fighting down to a minimum. You can even put them in little baggies and hide them in the cereal box. Another option is to hide coins in baggies in the cereal boxes. Every kid knows that money beats toys any day-then put the coins in a jar right there in the kitchen and watch the savings grow for that "special" purchase. A little imagination and a lot of love can go a long ways to providing healthy food choices for your loved ones.

Healthy, But Yummy Cereals Your Kids Will Love

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