0 Are You Stress Eater?

You know that feeling when you suddenly want -no, you need - a chocolate-frosted doughnut, and you’re not even hungry? While you’re probably not conscious of it, your craving for a decadent dessert or heavy meal is likely courtesy of that meeting with your boss tomorrow, or the stack of bills waiting for you at home. In short, the urge to eat - especially junk - is the result of stress.

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 “As soon as you feel stressed, the hormone cortisol is released, which causes a surge of hunger for sugary and fatty foods,” says Susan Albers, PsyD, author of Eating Mindfully (New Harbinger, 2012). “We’ve evolved to have this response to drive us to gather foods in case there is a threat to our survival.” Of course, stress isn’t the only culprit, says Albers. Other emotions - everything from fear, to joy, to boredom - can also lead to cravings.

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 “We learn through associations, so eating becomes part of our memories,” says Michelle May, MD, author of Eat What You Love, Love What You Eat (Am I Hungry? Publishing, 2011). “So perhaps you eat when you feel overwhelmed because you want to remember a time when things were simpler.” But there’s good news: even if you admit food is your go-to stress reliever, it’s possible to break the cycle, Albers says. “When you’ve found other ways to cope, eating to soothe your emotions doesn’t feel good anymore.”

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Take this quiz to find out if your emotions drive you to reach for that doughnut. Then, read on to learn how you can stop the cycle.

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1. Which best describes your food cravings:
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□ They strike often but are manageable.(7 PTS)
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□ You mostly crave foods you don't allow yourself to eat.(3 PTS)
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□ Pizza. Extra cheese. Now. (10 PTS)
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2. Which of the statements below most accurately describes your relationship with food and exercise:
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□ You exercise, eat clean, and have a cheat meal at least once a week. (7 PTS)
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□ If you eat too much, you hit the treadmill until you've burned it off! (3 PTS)
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□ Sometimes, you work out so you can eat certain foods.(10 PTS)
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3. When you are feeling stressed at work, you:
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□ Complain to a co-worker over coffee. (7 pts)
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□     for a stash of chocolate that you keep in a desk drawer, (iopts)
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□     a to-do list and keep working until it's done.3 PTS)
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4. The last few times you ate way too much were almost always:
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□ Around the 3 p.m. sugar slump at work. (10 PTS)
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□     you waited too long between meals and were ravenous.(7 PTS)
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□    you ate something that was off your regular meal plan. (3 PTS)

5. During stressful times, you:

□ Find yourself eating when you’re not even hungry. (10 PTS)

□ Feel better if you eat less than usual.(3 PTS)

□ Go for comfort foods or sometimes lose your appetite.(7 PTS)

6. When you indulge in a treat, do you find it difficult to stop eating it?

□ Yes! I'll have a huge piece of cake and still go back for seconds. (10 PTS)

□ Not really. I try to savor the piece that I take. (7 pts)

□ Yep. I know that’s my tendency, so I try to avoid having any at all. (3 pts)

7. When you notice you’re overeating, what do you do?

□ Let it go and get back on track with your next meal.(7 PTS)

□ Try not to eat for the rest of the day (and sometimes through the next morning).(3 PTS)

□ Keep eating; you already blew your diet, so the damage is done. (10 PTS)

8. Which best describes occasions when you overeat:

□ When no one is around and you wolf it down, (iopts)

□ In situations where there are lots of people and lots of food. (7 PTS)

□ When you’ve planned for it to happen.(3 PTS)

9. You’re celebrating a promotion at your favorite restaurant. Which of the following best describes your night:

□ You keep the focus on the promotion, not the food. (3 PTS)

□ You eat until you're stuffed. It's a celebration! (1OPTS)

□ You order your favorite item on the menu and share a slice of cheesecake. (7 pts)

10. Finish this sentence: After I overeat, I...

□ Feel bloated, tired, sluggish and regretful. (10 PTS)

□ Feel disappointed, but I hit the gym and get on with my day. (7 pts)

□ Feel really guilty-I feel like a failure.(3 PTS)

11. When you feel tired, you:

□ Find it more difficult to resist temptations and eat throughout the day to help

you stay awake. (1O PTS)

□ Eat every few hours to keep yourself energized and have an extra cup of coffee. (7 PTS)

□ Two words: Red. Bull. (3 PTS)

12. Which foods are most similar to those you tend to overeat:

□ Mac'n'cheese, French fries and ice cream. (10 pts)

□ Crackers, low-fat cheese and reduced-fat cookies. (3 pts)


By Lisa beenbray
Team : Yourhealth7
Source :Women fitness

0 CEREAL SMACK DOWN / Ask Dr.

Ask Dr. Susan( Susan Kleiner, PhD, RD, FACN, CNS, FISSN, is one of the foremost nutrition authorities on eating to improve strength and gym performance. Visit her at DRSKLEINER.COM):

“Im sick of oatmeal.Are there any boxed cereals that are healthy? What should I look for?” - MELISSA,

DEAR MELISSA, 

When it comes to purchasing processed foods like boxed cereal, use basic principles as guides. First and foremost, check the amount of added sugar. This isn't hard to figure out with packaged cereals, since very little of the sugars are natural. Starch is one of the only natural carbohydrates in cereals, and occasionally fruit may account for a gram or two per serving, but no more.

The rest of the sugar has been added by the 5 manufacturer. Go for cereals with zero to five grams of sugar per serving. Zero indicates there has been no sugar added, while five grams would equal to a maximum of one teaspoon of added sugar per serving.

 Remember: if there is no added sugar, there will rarely be any other unwanted processed ingredients. Common brands of cereals that meet these guidelines are readily available on store shelves. Try plain shredded wheat, puffed cereals and some Kashi brand cereals.

By Mona beenbray

Team : Yourhealth7





By Mona beenbray
Team : Yourhealth7

0 Eggplant Parmesan

• 1 1/2 cups finely chopped tomatoes (or jar of crushed fire-roasted tomatoes)

             1/3 cup fresh basil leaves

•  2 garlic cloves,     minced
• 1 tablespoon red wine vinegar 

• 1/4 teaspoon red pepper flakes Salt and pepper, to taste

• 1 large egg 

• 1 tablespoon water

• 1 cup panko breadcrumbs

• 1 teaspoon dried oregano 

• 1/2 cup grated Parmesan or Parmigiano-Reggiano cheese (about 2 ounces), divided
• 2 medium eggplants (about 1 pound)
• 1 1/2 cups shredded regular or part-skim mozzarella (about 6 ounces)
• 1 cup sliced rapini (broccoli rabe) Fresh basil for garnish Note: You will need a jumbo-size muffin tin. 

1. Preheat oven to 375° F and line a baking sheet with parchment paper.  

2. To make tomato sauce: In a blender or food processor, purée the tomatoes, basil leaves, minced garlic, red wine vinegar, red pepper flakes and salt to taste; set aside.

3. In a small bowl, lightly beat the egg with the water. In a shallow container, combine the panko breadcrumbs, oregano and 1A cup of the Parmesan or Parmigiano-Reggiano, and season with salt and pepper. Slice the eggplants into 18 rounds, %-inch thick. If needed, trim the rounds so the slices fit into the jumbo muffin cups. One at a time, dip the eggplant rounds into the egg mixture, then dredge in the panko mixture, pressing gently to adhere.

4. Place the eggplant on the baking sheet and bake until golden, about 30 minutes, flipping the slices and rotating the baking sheet after 15 minutes.

5. To assemble, place a slice of toasted eggplant in each of 6 jumbo muffin cups. Top each with about 11/2 tablespoons of the tomato sauce and 1 1/2 tablespoons of the mozzarella. Top with a sprinkle of the rapini. Repeat layers until cup is full, then top with remaining Parmesan or Parmigiano-Reggiano. Bake until the cheese melts, about 10 minutes. Let cool for a few minutes before unmolding. Serve garnished with fresh basil. Per serving (1 piece): 200 calories, 8.5 g fat (5 g saturated fat), 15 g protein, 16 g carbohydrates, 4 g fiber, 517 mg sodium .

By Lisa beenbray

Team : Yourhealth7

 Source :Natural.Health

0 Good Fasting is More than Just Information

Usually people have all kinds of reasons for fasting. Many of those reasons are normally pretty intense. The difficulty is that most folks truly don't understand how to fast. For many the idea of fasting has passed through their minds but they don't actually know what to do with it. Especially spiritual fasting.

With this in mind when people think of, how to fast, they commonly have in mind a certain type of book or guide that they are searching for to take them through a step by step plan to grasp fasting. Reading information is what they usually seek out.

In my time fasting a individual who does this will be left wanting many other vital things required to practically finish their fasts. To draw an idea of these things, I suggest reading the article, on the site www.squidoo.com/howtofast.

The article details the truth that not simply is proper information imperative to a memorable and victorious fast, but there are real tools that could make or break your fasting experience as well. For instance, if you are doing a vegetarian fast, how will you discern what dishes to fix? You will likely want a good cookbook. That's but one tangible tool.

Are you considering about beverage fasting? You will probably want to know which sort of juicer is right for your needs. This post has suggestions for all of these sorts of things, in the pattern of suggested assets.

Understanding how to fast, is larger than simply learning the basics of fasting. It's truly about setting ourselves up to be successful regardless of the fasts that we are on. Its much more than simply getting through the fast without quitting, its a condition where we must have the right equipment at our disposal too. Have a look at this post and understand how to fast with these smashing supplies.

By Roman White

Many people think learning how to fast is all about having the right info. Check out this article that outlines the tools that we should be using to make our fasting experience what it should be.

0 How a Renal Stones Diet Can Help

A renal stone consists pretty much of insoluble calcium oxalate that build-up as time goes by. It can be a very agonizing condition but some folks are prone to having renal rocks than the others, that may be on account of so many components. Men are more prone to renal stones than ladies and ladies that do develop stones generally turns up when you reach 50. White people are more susceptible to renal stones as compared with any other ethnic background. In general, any time someone has already had stones, the ultimate way to avert upcoming formations is by kidney stones therapy via the diet program.

Signs and symptoms of Kidney Stones

As a renal stone actually starts to make its way out of the body, the symptoms include sharp ache in the stomach and groin area. Many individuals never know they possess a kidney stone since it is so smaller it easily makes its way out of your body. The bigger stones are the things that cause the very painful signs and symptoms simply because the stone cannot easily be pass out of one's body. If you have pain, because the body attempts to cleanse the stone out there can certainly be pink coloured urine because of blood.

Precisely how diet can deal with kidney stones

There are many kidney stones eating plan which can help lower the chances of developing stones. Many of these diet plans are identical to what individuals will be on when they go through the several kidney failure levels. However, the renal disease levels and kidney stones do not necessarily have any correlation, however the diet program alone is usually quite similar.

Foods to use in the diet program

One similarity in just about any kidney stones diet is the fact that the patient should really take in plenty water. The kidneys require the water to aid clean out any current stones and get away from potential stone formation. Consequently, the diet really should contain fruits and veggies which are not just good for the kidneys but your entire body. Deep green vegetables are definitely the ideal. Consuming foods that include watermelon, lemons, and cranberries help to detox the body.

Food items to avoid in a kidney stones diet plan

In the similar way certain foods help the kidneys not form stones, other types of food items could add to the probability of development. Keeping off all processed foods and high fat foodstuffs that come by way of junk foods is helpful since these are hard for the body to absorb. Increased calcium levels for example those present in milk products should also be taken in small amounts. Some other foodstuff to avoid that contain oxalate include: Spinach, Beets, Soybean crackers, Okra, Peanuts, Sweet potatoes, Chocolate and Wheat germ.

Summary on the kidney stones diet plan

For those who have been inflicted by a painful renal stone, your easiest option is to take on the same method of diet regime as another person following a prolonged kidney disease diet program for the reason that contents are the same. The reasoning is to supply the body foods low in calcium oxalate as well as far healthier food choices to ensure that the body does not have to work as hard digesting, which will reduces the chances of stone development.

By Steve Zones

For more details on kidney stones treatment, kidney stones diet and when it is required to go for a kidney stone surgery, please visit kidney stones treatment blog !!

0 Food Allergies Responsible for Arthritis Joint Paint

Avoid the Foods that Cause Arthritic Joint Pain

It could be that arthritis is actually a host of food allergies. Or it could be that arthritis is just inflamed by common food allergies. We don't know, but it doesn't matter. You need to avoid a certain list of foods when you suffer from the joint pain and swelling of arthritis in order to live pain-free. Early on in the disease, you can live without arthritis drugs if you very carefully avoid certain foods.

Joint Paint Caused by Dairy Foods

Any type of milk product or derivatives of milk products will inflame arthritis or cause pain and swelling in the joints. Avoid milk, cheese, whey, and butter. When shopping, look at the product's ingredients label and also avoid any name that begins with "lact." Whether you notice it or not in the beginning, dairy is certainly playing a major part in the pain you are feeling in all of your joints. With so many food allergies being consumed, you are likely not noticing which food is causing the problem because you feel awful all of the time.


An easy way to identify dairy products in the supermarket is to look for the Jewish kosher symbol on the product. The most popular ones are the ones with a letter with a circle around it. It'll be a U or a K, most likely. If it is does not have the word "Dairy" or maybe a "D" next to the symbol, then it is without any milk products. (Eggs are not considered dairy by Jewish custom, so it might contain eggs.) The Food and Drug Administration will tolerate up to 2% of ingredients to not be listed on the label. Rabbis will inspect the manufacturing facility and if there is dairy being used, they mark the product that way.

Known Joint Pain Foods

The biggest food problem area is dairy foods, whether they be milk products or eggs. Other common problem foods are palm oil, citrus fruits and tomatoes. By avoiding these foods you'll feel better within the week. As you go along and eat something that isn't good for you, you'll recognize the telltale signs immediately and can avoid that in your diet also.

Avoiding Citrus When You Have Arthritis

Citric acid is in so many more products than you'd imagine. It is a very common flavoring and it is a very popular natural preservative. It is used in packaged fruits, pickling, in candies and soda pops. It is a pesky ingredient you'll see over and over on food labels.

The Tomato - The Other Nightshade Plant

Maybe you've never heard mention of nightshade plants, or thought they were poisonous. In a way, the nightshade vegetable we eat are poisonous for those who have arthritis. Tomato is just one of those plants. Once you clear your system of most food allergens and you eat a tomato, you'll see how much of a problem this cheery, little fruit is causing you. Your fingers will swell and your joints will become extremely tender in a matter of an hour.

Avoiding the foods in this article will get you started in living a pain-free life with arthritis. There are more foods to avoid, but this article points to the biggest problem foods for those suffering with joint pain due to arthritis. If you avoid dairy and tomatoes you'll feel a good deal of relief within a week.

By Pamela Love

Learn more about arthritis joint pain and cooking without food allergies on Pamela Love's blog ArthritisCooking.com

0 How Many Calories Should I Eat?

The number of calories people should eat each day depends on several factors, including their age, size, height, sex, lifestyle, and overall general health. A physically active 6ft 2in male, aged 22 years, requires considerably more calories than a 5ft 2ins sedentary woman in her 70s.

Recommended daily calorie intakes also vary across the world. According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. US authorities recommend 2,700 calories per day for men and 2,200 for women. It is interesting that in the UK, where people on average are taller than Americans, the recommended daily intake of calories is lower. Rates of overweight andobesity among both adults and children in the USA are considerably higher than in the United Kingdom.

The NHS stresses that rather than precisely counting numbers (calories), people should focus more on eating a healthy and well balanced diet, being physically active, and roughly balancing how many calories are consumed with the numbers burnt off each day.

According to the United Nation's Food and Agriculture Organization (FAO), the average person's minimum calorie requirement per day globally is approximately 1,800 kilocalories.



Daily calorie consumption varies considerably around the world (countries in gray indicates "no data available")

What is the difference between calories and kilocalories?

Scientifically speaking, one kilocalorie is 1,000 calories. However, the term calorie in lay English has become so loosely used with the same meaning as kilocalorie, that the two terms have virtually merged. In other words, in most cases, a calorie and kilocalorie have the same meaning.

A kilocalorie is the amount of energy required to raise the temperature of 1 kilogram of water from 15° to 16° Celsius (centigrade) at one atmosphere.

A "small calorie" refers to the traditional scientific term of calorie, meaning one-thousandth of a kilocalorie.

Internationally, most nations talk about food energy in kJ (kilojoules). 1 kcal (kilocalorie) = 4.184 kJ.

In this article, the term "calorie" means the same as "kilocalorie" or "kcal".

Portion sizes

In industrialized nations and a growing number of emerging economies, people are consuming many more calories than they used to. Portion sizes in restaurants, both fast food ones as well as elegant places, are far greater today.


The average cheeseburger in the USA 20 years ago had 333 calories, compared to the ones today with over 600 calories

The human body and energy usage

For the human body to remain alive, it requires energy. Approximately 20% of the energy we use is for brain metabolism. The majority of the rest of the body's energy requirements are taken up for the basal metabolic requirements - the energy we need when in a resting state, for functions such as the circulation of the blood and breathing.

If our environment is cold, our metabolism increases to produce more heat to maintain a constant body temperature. When we are in a warm environment, we require less energy.

We also require mechanical energy for our skeletal muscles for posture and moving around.

Respiration, or specifically cellular respiration refers to the metabolic process by which an organism gets energy by reacting oxygen with glucose to produce carbon dioxide, water and ATP energy. How efficiently energy from respiration converts into physical (mechanical) power depends on the type of food eaten, as well as what type of physical energy is used - whether muscles are used aerobically or anaerobically.

Put simply - we need calories to stay alive, even if we are not moving, and need calories to keep our posture and to move about.

How many calories do I need per day?

The Harris-Benedict equation, also known as the Harris-Benedict principle, is used to estimate what a person's BMR (basal metabolic rate) and daily requirements are. The person's BMR total is multiplied by another number which represents their level of physical activity. The resulting number is that person's recommended daily calorie intake in order to keep their body weight where it is.

This equation has limitations. It does not take into account varying levels of muscle mass to fat mass ratios - a very muscular person needs more calories, even when resting.

How to calculate your BMR

• Male adults
  66.5 + (13.75 x kg body weight) + (5.003 x height in cm) - (6.755 x age) = BMR
  66 + ( 6.23 x pounds body weight) + ( 12.7 x height in inches ) - ( 6.76 x age) = BMR


• Female adults
  55.1 + (9.563 x kg body weight) + (1.850 x height in cm) - (4.676 x age) = BMR
  655 + (4.35 x kg body weight) + (4.7 x height in inches) - (4.7 x age) = BMR

You can use our BMR calculator below to work out your BMR.

sources : medical news today