Comfort foods are so called because they feed some longing within us. Did you know that endorphins are released when you eat good food, just like when you exercise? In the case of food, it is usually high in fat or calories or both. Food is often a way to cope with stress.

Emotional eating involves using food to soothe hurts and other conflicts. Unfortunately it often leads to a new set of problems in your life. If you want to lose weight but emotional eating and comfort foods are a problem, here are some smart ways to help.

* Phone a friend – This is not a game show but it still works. Have a friend who you trust on standby to talk to you when you need an ear. In a stressful situation, picking up the phone is easier than trying to lose an extra five pounds after munching down on unhealthy snacks.

* Take a deep breath – You’d be surprised how much better things look when your brain gets a little extra oxygen. Your thinking becomes clearer so you can work through to a rational solution to your dilemma.

* Exercise – Get moving to stop emotional eating. Exercise lowers your stress levels, increases oxygen levels and also increases your health. Endorphins are released to give you a natural high and a mood boost.

* Remove the offending food from your home – You can’t eat what you can’t find. Don’t set yourself up for failure. Only keep healthy snacks around so while you munch a little and get your head together, you won’t ruin your waistline.

* Carry snacks with you – We aren’t often hungry when we eat emotionally, but if we are, we are more likely to eat something high in fat. Keeping snacks with you ensures that you reduce your hunger.

* Brush your teeth – You may have already brushed them once, but brushing them again can take away your craving for that candy bar or that macaroni and cheese. It is a small thing that really works.

* Drink water – When your belly is full of water you won’t think about food. Staying hydrated is also good for your overall health.

* Think before you eat – Before you pick up that first gooey bite of fattening food, think about why you are upset in the first place. Maybe you are overreacting. If you are, find a way to calm yourself. Be in the moment so you don’t mindlessly eat.

Are you struggling with eating comfort foods? It could be a sign you are an emotional stress eater. Use the above tips to help reduce your reliance on them.

What is pH?

The body tries to maintain a state of balance called homeostasis. Part of this includes maintaining a normal, neutral pH factor. PH determines whether something is acidic, alkaline (base) or buffered. The scale runs from one to thirteen, with seven representing the middle or buffered state.

Acidic pHs are on the lower range, less than seven. Alkaline pHs are on the higher end, above seven. For optimum functioning, the body seeks to return to a level that is in the middle. The fluid in the body that runs over and through every cell and organ is the biological matrix.

When it is neutral, it is not reacting with other chemicals leading to dysfunction. It has been theorized that a body that is too acidic can lead to problems such as cancers, gastrointestinal issues, decreased immunity and a lack of overall well-being.

Going basic

The body can’t maintain its neutral pH without help. Part of the equation is the foods that we eat. Sometimes, the foods that we choose don’t seem like a big deal but they can dramatically change the make-up of our inner life.

When foods are broken down in the body and digested, they leave behind a residue called “ash.” That “ash” determines what type of effect those foods have on the body, whether alkaline or acidic. To return your body from acidic to a more neutral pH balance, more alkaline ash needs to be added to your body through your food.

Experts suggest that a diet that ensures a proper balance in the body needs to contain both alkaline and acidic foods. About 20 percent of the diet can be acidic while about 70 to 80 percent is alkaline foods.

So what are these foods and where can you get them? They are foods that we already eat except that we don’t always eat them in the proper proportions for optimum health. Here is an example of acidic foods: meats, dairy, saturated fats, alcohol and sweets.

Sweets or processed sugary foods are best eaten in moderation anyway. Alcohol is also best in moderation. Saturated fats are a contributor to high cholesterol and not the good kind either.

What about the alkaline side? Usually these are the foods that are healthier for you in the first place. Think of green leafy vegetables, most fruits, healthy oils (olive, flaxseed), onions, honey, syrup and herbal tea. Eating more of them tips the balance inside towards alkaline and a cleaner, detoxified body.

Are you looking to change how you feel inside and out? Try an alkaline ash diet.

PH

PH refers to the acid or alkaline level in the body. Think of an Alka-Seltzer. Its job is to neutralize the acid in your stomach. They work wonders when you get an upset stomach. Too much acid is churning up and a base (or alkaline substance) is what you need to neutralize that acid.

Well, the internal environment of your body loves to maintain a neutral state. It’s called homeostasis. But, sometimes, the foods that we eat can swing the pH level to the acidic or the alkaline side. To counteract that and the effects within the body (high blood pressure and the threat of illnesses like cancer) that same food can be used.

Acidic Ash

Foods are made up of all sorts of smaller substances: vitamins, minerals, chemical compounds and so on. It is some of this residue, or “ash,” that is left behind when the body digests food. That residue determines the pH of your body’s fluid matrix. Too many of one kind of food is not usually healthy.

Experts have talked about the benefit of an alkaline ash diet to help eliminate some illnesses and to also increase immunity and energy levels. So, why would you need an acidic ash diet?

Have you ever had a stone inside your body, maybe a kidney or a gallstone? They are calcified deposits that become lodged in an organ. Stones can also contain other minerals like phosphorus or magnesium. When they move, they can cause intense pain and damage.

Acidic ash diets may be just what the doctor ordered for people who have experienced stones in the past or who are susceptible to stones. Increasing your acidic intake means knowing the right types of foods to eat to lower the alkaline levels in your body.

Here are a few of the foods that you can eat: meats, dairy, yeast, grains, chocolate, sugar and some fruits. Remember to add to your diet in moderation. Too many acidic foods can lead to a condition called acidosis, where there is a lower than normal alkaline presence in the blood – which is not healthy. At each meal, add a bit of extra protein in the form of meat to increase your acidic load. If you aren’t keen on meat, you can add dairy products or another of the food items from the list above.

Food plays an even more important part in how your body runs than even you may have realized before. An acidic ash diet may be prescribed for those who have certain health problems (stones).

Weight loss is an intensely personal thing. Maintaining a healthy weight is good for overall wellbeing. Losing those last few pounds to get into your favorite bathing suit or outfit can be a troublesome process, but it can be done.

How to Get Going

* Drink plenty of water – Water gives the body an internal shower. It also nourishes the cells and can help you to feel full before meals so you don’t eat as much. Nutritionists recommend at least eight glasses a day.

* Clean out the pantry – There is no specific day of the week to start your weight-loss program but you don’t want to sabotage yourself. Before you do anything, remove all of the unhealthy foods from your kitchen. You can’t be tempted to overeat or mindlessly eat something that is not good for you if it is not around.

* Read up on weight loss and food – Weight loss is a hot topic and hundreds of books and articles have been written about it. There is so much information that it can be hard to know where to start. Start with MyPyramid.gov. It will tell you about the different types of foods that make up a healthy diet and give examples of each.

* Eat meals and snacks – Most people have a hard time sticking to a weight-loss program because they feel starved. However, when you eat every three hours, the body doesn’t have time to get hungry. And, your metabolism speeds up. Consume small meals throughout the day that are similar in calorie make-up.

* Chew slowly – In this fast-paced world we are always in a hurry to get somewhere. That often means wolfing down our food as if someone were after us. Take your time and chew each bite completely. You’ll soon discover that you weren’t as hungry as you first thought.

* Cook more – When you take the time to prepare meals, then you know what is in your food. There are no preservatives and colorings because you made it yourself. Choose whole natural foods like fruits and fresh vegetables. Package your leftovers in small portions to be eaten for lunch or even dinner the next day.

Are you trying to get a weight-loss program started? Here are a few ways that you can get started without a whole lot of fuss. The key to healthy weight loss is to take it one day at a time.

Children are smart

Kids are born with plenty of instincts. There are things they must learn about but also things that they already know. For instance, when a child is no longer hungry they will stop eating. Seems reasonable, huh? They move on to other things and never look back.

Many children learn to eat more than they need. How do they learn this? It used to be that grandmother always said that you should eat everything on your plate. We now understand that this is a detriment to our kids because it forces them to eat even if they are not hungry. Early on, they are challenging their internal fullness meter.

Talk to your pediatrician

A pediatrician can examine your child and tell if they are not getting enough nutrients on a daily basis. They use various tools including growth percentile charts. They can measure a child’s weight and height to determine if it is in a high or low percentile for their age. A child who weighs more than they should for their age and height can be a cause for concern.

Children go through growth spurts so it may not be alarming in a toddler unless the weight difference is significant. At this point, your doctor may ask about your child’s diet. For toddlers and kindergarten children, the required daily caloric intake is about 1300 to 1600 calories. That is close to adult needs. A good rule of thumb is to give a child one tablespoon of food for each year of their age.

Food tips for you and your kids

It can be hard to say no to a child, especially when they give you those cute puppy dog eyes. But, in the interest of their health, you may have to find a way.

* Eat as a family – It is said that kids who eat with their families are less likely to engage in risky behaviors. They are also learning to help with dinner and to eat better foods.

* Serve smaller amounts – In anticipation of a second helping, make their first helping smaller. So, when they ask for more, you are actually giving them the other half or quarter which makes up a full serving of each food. This avoids overeating.

* Eat snacks – Kids love to have food in their hand. If they want something between meals, create fun but healthy snacks for them to eat on the go.

Are you concerned that your child could be eating too much? Talk to your doctor and then find a few simple ways to make changes in their eating patterns.

What is it about tomatoes that we love so much? They are a sign that warmer weather is here. A good summer tomato makes it worth enduring the winter.

But, that is not the only thing that makes a tomato desired by all. It is a super fruit that contains antioxidants. You know what those are. They are substances that combat free radical damage in the body. Free radicals are a natural by-product of cellular respiration. They bombard the organs and can lead to things like cancer, premature aging and heart disease.

The antioxidant substances in tomatoes are called carotenoids. They help to maintain a healthy heart and reduce cholesterol levels. One of the main carotenoids is lycopene. Tomatoes are full of it as well as vitamin C and A. Lycopene also helps to reduce the incidence of cancer, particularly prostate cancer.

Tomatoes are delicious when eaten fresh and sliced up with other vegetables. You will definitely get a full dose of lycopene. But, you know what’s better? It seems that the tomato releases even more of it when it is cooked.

Using fresh tomatoes in soups, stews and sauces also helps other nutrients in your food dishes be absorbed more readily into the body. To get the best nutrition from your dishes, combine tomatoes with heart-healthy foods like fish, greens, olive oil, avocados, lean meat and greens.

Tomato Recipes

Now that you know what tomatoes can do for you, it’s time to find out about some tasty recipes.

* Chicken salad with tomatoes – This is not the mayonnaise chicken salad. Here, you place grilled chicken on a bed of baby spinach or mixed greens. Add some sliced cherry or grape tomatoes along with Italian seasoning, feta cheese and your favorite salad dressing.

* Tomato soup – Forget the can and go for natural. Take your best and juiciest summer tomatoes and grind them up in a blender. Warm up in a saucepan and add low-fat milk to thicken as you stir, or some sour cream.

* Kebabs – Take a few sliced tomatoes and arrange them with pieces of shrimp, chicken or beef along with other vegetables on metal skewers. Add a bit of olive oil to the outside of the vegetables for even cooking.

* Roasted Tomatoes – You can do so much with these. They can be chopped to make chutney to go with fish or pork. Or use them to create your own pasta sauce.

You can do just about anything with tomatoes. Enjoy them fresh on a salad or stuffed with your favorite mayonnaise-based salad. Marinade a few slices in vinegar and olive oil for a tasty snack. Roast and blend them for a delicious base for sauces. No matter how you prepare them you are getting a powerful antioxidant benefit.

It seems to be quite easy for our kids to freak us out. They jump off of the furniture, stick things in their ears and noses and perform other heart-stopping antics. But, when it comes to nutrition, we want to make sure that they are growing and developing according to schedule.

As a toddler, your child is getting very active. They are able to walk and run as much as they want. So, you would think that they would eat more than they do. Your children know how much they need to eat at that age, but they need help to figure out what to eat.

Toddler Eating Tips

Your child’s palate is a clean slate. They don’t know which foods they like or don’t like because they are just beginning to explore the world of food. Why not get them off to a good start with wholesome choices?

* Dairy – Now that your child is off of breast milk or formula, they can drink whole milk. At their age, they need the fat in the milk and also the added Vitamin A and D. Two cups is usually the limit. If you don’t want to give the full fat, try 1% milk.

* Fruit – Fresh fruit has two main benefits: Vitamin C and also natural sweetness. Remember, kids aren’t born with a sweet tooth. We as parents are the ones who create that monster. Give them a taste for natural sugars with a variety of colorful fruits.

* Vegetables – Vegetables provide useful carbohydrates that will help them to stay fueled throughout the day and not get tired. They will be better able to concentrate in preschool and daycare. Try to introduce one new vegetable a week. Present it in its natural state without condiments and added fats. If you want to add taste, steam it in broth.

* Meat – Protein is important to build healthy muscles and for brain function, among others. Start with lean meats like skinless chicken, beef and some pork.

* Snacks – This is where the rubber meets the road. Instead of a candy bar, offer them healthier snacks that are also fun. One of the favorites is ants on a log. This is usually made with a piece of celery covered in peanut butter and topped with raisins. Kids can help fix them and will love to eat them even more.

Toddlers are blank slates. They will begin to learn healthy eating habits from you. Fill their diets with fresh fare, lean meats and even a daily multivitamin to get them growing up well.

The oat

Cereals contain it and so might your next parfait or yogurt. But, how can you get the best benefit from this small round wonder? Eating it alone is one way.

Oatmeal is a hot cereal that can be instrumental in lowering your cholesterol and enhancing your diet. Try to avoid flavored kinds because they are filled with extra sugars that you don’t need. If you aren’t adept at fixing oatmeal, using the instant plain variety is good. You can add a bit of honey or sugar substitute to enhance the taste.

Lowering cholesterol

Oats and oat bran contain all the parts of the grain, which makes them more beneficial. For the oat, one of its major components is fiber. Fiber is a powerhouse substance and oats are full of it.

Fiber comes in two forms – soluble and insoluble. Insoluble fiber is spongy and passes through the digestive system rather readily. But, it doesn’t pass alone. It takes along with it some cholesterol and a measure of fat so that it never gets stored in your system.

Soluble fiber is used by the body to remove bad cholesterol, while not affecting levels of good cholesterol. As the fiber breaks down, it forms a gel. This gel captures many substances in the intestines and takes them out to sea.

Increasing the feeling of fullness

Are you prone to cravings and sugar rushes? One way to keep your blood sugar stable throughout the day is with oatmeal and other grains. When the meal breaks down, it again forms a gel. This gel passes into the intestines. It is harder than other substances to digest so it takes time to pass. In the meantime, you experience steady energy as it is broken down. That leads to a feeling of fullness longer so you don’t have to concentrate on food. You can feel your focus all day without feeling lightheaded or hungry.

When you feel full, you are less likely to eat. For those trying to lose weight this is a bonus. You eat less so that the calories you burn are stored fat, which is what you want. At the same time, insulin production is regulated properly reducing the risk of diabetes.

How many oats should you eat? Only one cup a day can do the trick to help your body get back on track. For heart health, vascular health, weight control, energy needs and digestive function, eat oats.

You may not know it but gelatin is composed mostly of bone – animal bone to be exact. There are other animal parts in the ground powder as well. Suffice it to say, anyone who calls themselves a vegetarian or vegan won’t use it.

You might say that they can just avoid eating gelatin for dessert, but gelatin is used in a variety of other ways and recipes. For one, gelatin is a substance that “sets up” in foods. It forms a gel as it cools down from a high temperature. It is that gel that can be used for fruit compote, marmalades, jellies, cheesecakes, mousses and other desserts. For vegetarians, there are a few non-animal sources that are available.

* Guar Gum – You may have heard of this one as an additive in some foods. It is a thickener that can be used to replace gelatin. You can find it in ice cream and pudding. It comes from the guar plant, native to Pakistan. Guar gum binds with water easily, so that your recipes won’t fall out of solution later leaving you with a mess.

* Agar Agar – It’s so good they had to name it twice. This has the same effect as gelatin. It comes from seaweed and has no flavor in and of itself, but takes on the flavors of the dish it is used in. You can buy it as flakes, bars or powder. If it is a bar, grind it up first before cooking it. When you use it to create a gelatin mold, be careful if you add fruit. Acidity makes it fall apart. To offset that, add more agar agar to the mixture so it sets properly in your recipe.

* Kosher gelatin – Like other kosher foods, it is prepared a certain way according to Jewish tradition. This gelatin contains no animal products.

* Carrageen – Also a product of seaweed, it is found mostly in Europe. The seaweed is dried so you will have to soak it in water to return it to its shape. Then, boil it with the liquid you want to set and remove the carrageen before the gel starts to get stiff.

* Xanthan gum – This comes from a corn extract. It is a thickening agent that is popular in puddings.

These products can be found at whole foods stores and health food stores. Only specialty supermarkets may carry the more common ones. Follow package instructions to get the right consistency for your gelatin substitute.

Have you ever been ill from eating bad food? It wasn’t pleasant, was it? If not, you then maybe you know someone who had food poisoning. When you prepare food outdoors or are away from commercial refrigeration, it is always important to properly pack and store your food items so that the party isn’t over before it begins.

Food safety tips

* Prepare as much at home as you can – This goes for picnics and cookouts in the park. If you can precook food like ribs or chicken (parboiling) then you are not dealing with raw meat. The heat of the day can turn meats bad faster than you would imagine. And, blood from raw meat can spread bacteria to surfaces and other food. No one wants to get salmonella or worse.

* Keep cold foods cold – This is especially true of salads that contain mayonnaise. You don’t want them warming up and getting rancid. Instead of large bowls that are hard to pack and keep cold, package macaroni, tuna and chicken salad in smaller containers that can be covered with ice and kept cold. Even better than ice are ice packs. Keep them in the freezer until use and layer them under, beside and over your foods.

* Cover all foods when outside – Bees and flies, not to mention ants, are attracted to picnics. You don’t want flies landing on the fruit salad all day. Just looking at it will make you sick, let alone eating it. Cover meat when cooked so it too is protected from pests.

* Use enclosures when you can – Mosquito netting can help avoid pests from getting at your food and also keep your guests more comfortable. It also lowers the temperature where you are serving the food.

* Change the menu – Instead of a lot of salads that can wilt or go bad in the heat, offer nuts and dried fruits to eat. They are packaged for easy carrying, especially to the park or when camping. If you like that sort of thing, try other dehydrated foods that don’t need refrigeration.

* Keep the hot food hot – Use a warmer bag to store grilled food. In hot weather, promptly refrigerate it after an hour or throw away the leftovers.

* Bring wipes – A pop-up container of wipes can be used to clean hands after handling food on the grill and between meals to keep everything as bacteria free as possible. Use them to wipe up spills and clean surfaces.

* Use a separate cooler for ice – Some people use the same ice for drinks that housed the drinks or the food. This can spread bacteria and is generally unsanitary. Use ice packs for food and ice for drinks.

Planning on a little summer fun? Remember to keep the food safe so no one gets sick.