Wouldn’t it be nice to be able to move about the day as if you just drank liquid energy? No matter what you had on your agenda, there would be enough of you to go around and still not feel run down at the end of the day. It is not wishful thinking. You can start yourself on this road with a few changes to your diet.

When it comes right down to it, we can affect many changes in the body by changing our eating habits. We see it all the time with weight control. If we eat too much and don’t get rid of the excess calories, it becomes stored as fat. Over time that fat accumulates on the body to change our appearance.

The same goes for energy levels. The body uses nutrients from foods we eat to perform its daily functions. One of those functions is stoking the fires to give you energy.

Now, what if we said that you can still eat each day and steadily lose energy? That happens when you don’t use the right fuel to get the body going. If the body can’t use what you are giving it, then you will still feel run down.

Food alternatives

Here are some ways to eat and types of foods to eat to increase your energy each day.

* Eat small meals – The body can burn more fuel for energy if it is constantly provided with the right nutrients on a regular basis. Eating every three or so hours keeps the metabolism high so you burn more calories and thereby have more fuel at your disposal.

* Eat whole grains – Whole grains contain a lot of fiber, both soluble and insoluble. It takes more energy to digest those grains, so you maintain a steady energy level throughout the day. This also hinders cravings.

* Eat protein – Protein helps to keep the hunger away so you can do more between meals. Stick with lean protein to avoid getting too much fat. Try poultry, fish, seafood, beans, and nuts in moderation.

* Dairy – Don’t neglect the milk. The calcium helps build strong bones. Yogurt is full of good live cultures to aid in digestion. Choose low-fat dairy products to avoid too much fat in your diet.

* Fruits – Fruit is the natural way to get a sugar boost without the empty calories. Use the natural sweetness to satisfy sweet cravings. Try eating the whole fruit for greater satiety instead of drinking juice.

Feeling tired all the time? It could be your dietary choices.

The title is a bit misleading. If you could actually beat menopause, there would be a line around the corner for the pill. But, you can lessen the symptoms that often make this time in a woman’s life so annoying and apparent to everyone else. And, it doesn’t necessarily require a pill.

The phrase, “you are what you eat” is quite appropriate right here. In many areas of our lives, what we put in our mouth can make or break the rest of the body. For instance, eating too many processed foods can lead to increased risk of obesity, high cholesterol and stroke. But, changing our eating habits can also lead to other more positive changes on the inside as well as the outside.

Symptoms of menopause

So, what are these daunting symptoms that many women fear to face? When the body goes through pre-menopause and eventually menopause (begins when the menstrual cycle has not happened for 12 months), the hormone levels that were maintained during childbearing years begin to fall off. Estrogen and progesterone are lower than before, which changes the reproductive cycle and also how the body functions.

It is not uncommon for women going through menopause to encounter a variety of changes. These changes include hot flashes, night sweats, mood swings, vaginal dryness, decreased libido, osteoporosis and irritability to name a few. No one wants to feel like they are having a meltdown in the middle of the grocery store or have a fire in their belly when it’s 20 degrees outside.

Food choices for menopause management

Here are some changes that you can make to your diet to help alleviate the effects of falling hormone levels and the resulting consequences.

* Fish oil – There are supplements but the best source will always be food. Try eating oily fish at least twice a week. Go for salmon, sardines or mackerel. They are all rich in omega-3 fatty acids which work to improve cardiovascular function and reduce cholesterol and heart disease risk.

* Nuts – They are a good source of plant protein that contains good fats as well as other vitamins like vitamin E for healthy skin, hair and nails. Calcium is also a component of nuts and seeds, which strengthens your bones. Eating soy and flaxseed provide your body with plant estrogens that can help calm hot flashes and vaginal dryness.

* Dairy – Don’t forget milk. It helps to strengthen bones by providing calcium, vitamin D and other minerals that the body needs but rarely gets. Eat your eggs, yogurt and low-fat milk.

* Fruits and veggies – Eat them raw if possible or just cooked to doneness to receive the full nutrient advantage. Not only do you gain energy from raw foods, but also vitamins and minerals that improve intestinal function and fight free radical damage in the body.

Are you fighting the good fight of menopause? Change your diet to strike the winning blow.

Sure it’s green and it smells when you cook it, but that doesn’t mean that it isn’t good to you or good for you. Like other veggies in its class (broccoli for one), there is a hint of the sulfur – but don’t mind that. All of the benefits you get are well worth the clothespin on the nose while cooking.

Cabbage is a product of the Asian continent. European travelers brought it out from there and it has been used ever since. As with other plants and vegetables, it was revered for its medicinal qualities, like drinking the juice to heal stomach ulcers.

You might not want to drink cabbage juice or cabbage water, but you can get health benefits by just eating it. Cabbage is usually eaten boiled, either whole or chopped up. In coleslaw, it is sliced and raw. Eating it boiled helps you to avoid added sugars and fat that can be found in coleslaw dressings.

If you are looking for vitamin C, you can count on cabbage. We eat fruits as the primary source of this vitamin but there is a lot found in this vegetable. Other nutrients include manganese, magnesium, calcium and protein.

Cabbage has been shown to reduce the risk of certain cancers when eaten regularly. This is also true of other cruciferous veggies like broccoli. Phytochemical compounds in cabbage can protect against prostate, bladder and gastrointestinal cancers. It can also lower the risk of breast cancer. For those with cancer, it is believed to slow the growth of metastatic tumors, especially in the case of breast cancer.

Some cancers are thought to be aided by the presence of free radicals in the body. Nutrients found in cabbage can increase the antioxidant defenses in the body to neutralize free radicals. They also help the body to remove the deadly toxins that can lead to aging and cellular breakdown.

Ever had an ulcer? They are not fun and can be life-threatening under certain circumstances. An amino acid found in cabbage, glutamine, has been shown to fight back against ulcers – even being used in their treatment. Patients are given cabbage juice as a remedy.

This same amino acid also shows immune system properties. It helps reduce inflammation in the body and also helps with secretion of human growth hormone.

Are you looking for a way to get your vegetables and health benefits too? Your mom was right. Eat your cabbage.

If you’ve ever visited a Japanese restaurant then you may have seen miso soup on the menu. It tastes good and is a bit salty, but what is behind the taste? Here are a few facts.

Miso soup is named for a popular seasoning that is used in many soups, stews and sauces in Japanese cuisine. It is made from fermented rice, soybeans, barley and salt. The soup has been eaten as a vegetarian dish but can also be eaten with dashi, fish stock or flakes that add a little more to the soup for those who are not on a vegetarian regimen.

One of the keys here is the fermented rice. This fermented grain is considered a source of probiotics. As you might know, probiotics are healthy bacteria that inhabit the intestinal tract of the digestive system. Here, these “good bacteria” boost immunity, help with absorption of nutrients into the blood, help with vitamin synthesis, and clean out the digestive tract.

To that end, here are some of the benefits of miso soup.

* Lowers high blood pressure – This may be hard to believe since it contains salt, but in the presence of the other ingredients in miso, the salt doesn’t seem to raise blood pressure in those who are eating it. People who already have high blood pressure do need to monitor their intake of miso soup. A few teaspoons of the seasoning can be added to hot water to make a tasty drink as an alternative to eating the soup.

* Prevents aging – These good bacteria that the fermented rice provide can help retard the aging process. As an antioxidant substance, it fights free radical damage in the body.

* Helps with menopausal symptoms – Miso can be made with fermented soy. Soy products contain plant estrogens which can minimize hot flashes in women who are pre-menopausal.

* Nutrient rich – There are many nutrients found in miso that are beneficial to the body. You can get a dose of potassium, vitamin E, fiber, tryptophan, B vitamins and protein. It is considered a superfood because of all the benefits that can be provided without adding anything to the food.

Drinking miso soup every day can increase your health benefits. If you make miso at home or buy it in the store, be sure that you use fermented products. It is the fermentation process that produces the healthy bacteria your body needs.

Move on over chicken soup. There is a new game in town that is improving health outright. It is miso soup.

What is water?

Water is a component of just about every cell in the body. Over half of your body is water. Cells depend on it to move nutrients in and out of the bloodstream. The blood depends on it for volume. The kidneys use it to filter out toxins from the body.

Without water, the body soon begins to shut down. You can go several weeks without food. The body will use the fat stores to compensate if necessary. Without water, things go haywire after only a few days.

When you drink water it is like giving your body an internal shower. All systems are bathed in this life-giving fluid. Your organs can operate at optimal levels when you are getting enough water for daily activities.

Benefits of water

Lack of water is called dehydration. More people are on the verge of dehydration than you think. Your skin is the largest organ in your body. When it lacks that shine and tone, it is often because there is not enough water nourishing it.

If you wait until you are thirsty to drink, you have already passed the point of thirst. Regular intake of fluids increases thirst so you want to drink more. If you’ve noticed, when you wait too long, your lips can become dry or pasty depending on the situation. You may even feel light-headed or nauseous due to lack of proper fluid intake in your system.

How much water is necessary?

So what is proper fluid intake? The party line for years was that drinking eight glasses of water a day was a good goal to shoot for. Since those guidelines first came out, the composition of people has changed. We are a larger nation and eight glasses of water is not necessarily enough for all body types and activity levels.

Eight glasses a day is a start. For men, consuming closer to twelve glasses is more accurate. As for women, eight to ten is a good start. But, you can always drink more. In fact, if you exercise a lot or have a very physical job where you are sweating, replacing that fluid loss is crucial.

To ensure that you are getting enough water, start by replacing what you have lost. Not only do you sweat but you also urinate. Replace cup for cup to meet the basic needs of the body, but drink more for optimum function. And, if you don’t like water, spruce it up with a sugar-free flavor packet or a bit of lemon juice.

How much water are you drinking? Chances are it is not enough. Drink at least eight glasses of liquids a day and go from there.

The Importance of Fiber

Most people think that fiber is something that old people need to help them go to the bathroom. Part of this is correct, but it is not just older people who benefit from it. Fiber is needed in every diet and here’s why.

When people try to lose weight, their number one complaint is always feeling hungry. It’s hard to think about dropping pounds when your stomach is empty. And, when you are hungry, you are more apt to make the wrong food choices instead of the right ones.

That is where fiber comes in. Most of us don’t get our daily recommended amounts. In fact, we may only get what we need daily in a week. Fiber not only helps you to feel full but it also slows down digestion in the body. In that way, it keeps the metabolism going as the body burns fuel to break it down.

Fiber is also a cleanser. When eaten in the presence of fat, the insoluble fiber grabs hold of some of the fat and carries it right on out the body with it. This cleanser has been linked to decreased risk of high cholesterol and cancer.

The recommended daily allowance for fiber is around 35 grams. We usually get far less than that. But, all hope is not lost. Foods that contain lots of fiber include: whole grains, fruits like apples, strawberries and raspberries, veggies like broccoli, carrots and cauliflower, and beans.

Here are the signs that you are not meeting your fiber needs for a better digestive system.

* Constipation – We don’t usually take notice of our bowel movements until they are irregular. If you are having less than three per week, there is likely an issue with your digestive system. Fiber helps to move food through the system and eliminate what is not needed.

* Problems with blood sugar – This is especially critical for diabetics. Spikes and drops can be dangerous. Eating carbs loaded with fiber create a constant energy source of the body that maintains sugar levels in the bloodstream without need for additional insulin production.

* Tiredness – Fatty foods can not only make you fat they can also leave you without energy. Adding fiber to a diet keeps you feeling full, so you eat less and gain less weight. You also have a higher metabolism so the body is working constantly and providing you with more energy for daily life.

Are you experiencing any of these issues? It could be that you are not getting enough fiber in your diet. Start today to beef up your daily intake.

What Is Sugar Addiction?

Okay, we are not talking about something as serious as drug addiction, but there is a mental component. Sugar tastes good and when you consume it, you want more. Unfortunately what is good to us is not always good for us.

Inside the body another battle is raging. The body breaks down the foods we eat into a variety of nutrients including glucose, a sugar. The body, well the pancreas to be exact, secretes a hormone called insulin in response to that sugar flowing in the bloodstream.

When we consume too much sugar, there is a spike. We all know what that feels like. For about an hour you are moving around like the Energizer bunny but then you come crashing to the floor like a wingless plane. It’s not good. To get more energy you eat more sugar and the cycle begins again.

How to Combat the Problem

First, learn to change your mindset. We reach for sugary snacks when we are tired, most times in error. The body is signaling that it is dehydrated and in need of water but we get confused and eat instead.

Now that your mind is open, here are some ways to beat up that sugar molecule.

* Read food labels – Sugar hides in the most unlikely places. How about your bread, rice or prepackaged foods? They have higher levels of sugar than you might think. Stick with home-cooked meals and fun snacks that are low in calories but nutrient dense.

* Stay hydrated – Since you already know that staying hydrated helps your body function better, be sure to get at least eight glasses of water a day. Drink a glass before meals, to beat hunger, so you can enjoy a healthier meal without so much sugar. Also, test your cravings. When you want something sweet, drink a glass of water first and wait about ten minutes to see if the craving passes.

* Eat naturally sweet foods – This includes dehydrated fruit, fresh fruit, sweet vegetables and nuts. Your sweet tooth will be happy and your waistline will also. Look at the packages for those dried fruits to make sure there is no added sugar. And, eat them in moderation. Savor each bite so the satisfied feeling lasts all day.

* Avoid soda – It’s nice to have one every now and then, but they contain a lot of sugar and sometimes caffeine. Caffeine can feed those sugar cravings and also dehydrate you. Try flavored carbonated waters if you want something more than plain water to drink.

Are you struggling with sugar addiction? Use the above ideas to help you win.

Appetizers can help your guests to avoid overindulging in food and drink during the festivities. We all know how we feel when the belly is so full it pushes uncomfortably at the pant line. And, then there is that tryptophan threat that sends us all to sleep after a more than healthy serving of turkey. There is no need for that this year. Everyone can stay awake for the game with these appetizer ideas.

* Serve a fruit bowl – We all have a sweet tooth. But, did you know that you can satisfy it with natural sweetness instead of gooey chocolate fare? Place a bowl of dried fruits on your coffee table. When the guests are watching television they can also have a sweet snack. As an appetizer, use a bowl of fresh fruit. Place a bowl of whipped topping (low fat of course) next to it so they think they are getting a sinful first course.

* Bruschetta – Olive oil is good for your body. With this little appetizer, the family can top their bread with olives, chopped tomatoes, cheese or just dip it into some flavored olive oil. Bruschetta is small enough that you can indulge a little but without hurting the waistline.

* Crackers – Use small Ritz crackers, saltines or even round wheat ones to serve a variety of cracker toppers: reduced fat cheddar cheese, shrimp and cream cheese, tomato and cheese, turkey and onion, cream cheese and cucumber or other combinations that you like.

* Vegetable tray – If you place a bowl of ranch dressing in the center, they will eat it up. Just don’t tell them that it was homemade dressing with lower fat ingredients. Grazing on vegetables is okay so your guests won’t feel guilty.

* Trail mix – Create your own with pretzels, nuts, mini crackers, even chocolate pieces if you want them. People can scoop out a handful and eat as they mingle and reminisce with others. It is a healthy way to partially fill their bellies before dinner.

* Salsa and chips – This may not be the usual Thanksgiving fare, but you can start a new tradition. Making your own tortilla chips out of corn tortillas is a good beginning. This way, your chips are healthier and homemade salsa has just that kick that people love.

Appetizers are one way to keep hungry people from storming the kitchen. But, you can also make it healthier for them so that they have a Thanksgiving to remember – but not because their clothes didn’t fit the next day.

When we are kids we don’t always want to eat our green vegetables. Feeding them to the dog gets them off your plate, but you are missing out on the health benefits. As adults, we often adopt the same treatment of them as we did as kids.

Well, it’s time to look at vegetables as the healthy food that they are. You might have heard mention of superfoods, but do you really know what they can do for you? Today, the superfood of the hour is broccoli.

It looks like a small tree with a thick trunk that happens to be green and not brown. The head is made up of tiny tight projections that form the florets. But beyond the outside lies a powerhouse of health for everyone.

Broccoli is classified as a cruciferous veggie because it is crunchy. The same goes for cauliflower. It smells bad when it is cooking (due to the sulfur compounds it contains), but it tastes good with a little low-fat butter spread and salt.

On the inside, broccoli is working wonders on your body. First of all it is an antioxidant. That means that it fights the damage in your body done by free radicals. Free radicals come from the environment, cigarette smoke, toxins in the air, stress and eating the wrong foods. Over time, they can increase the incidence of cancers and other age-related diseases, and make you act and feel older than your years.

Eating broccoli can help reverse that process before it even begins to be a problem. Here are some of the other benefits of this superfood.

* It contains flavonoids – These are a particular type of antioxidant. In broccoli they help shield you from lung, breast and GI cancers.

* It can preserve your memory – Broccoli contains substances that can help to reduce the incidence of Alzheimer’s disease. It inhibits the enzyme acetylcholinesterase from doing its job which is to break down acetylcholine. This is a brain neurotransmitter that is responsible for memory pathways. Eating broccoli performs the same action as some drugs that are given to Alzheimer’s patients to retard that process. Other foods – apples, oranges and even potatoes – also help, but not as much as broccoli.

* It cleans out the liver – The liver is a filtering organ but it can become overwhelmed. Eating broccoli helps to clean out the liver so it can function better.

* Eating broccoli raw or steamed will give you the most nutrients of all. The less amount of processing done, the better. And remember to eat the stalk and the florets.

Want a food that can fight disease, slow the aging process and restore your memory in one single bound? Eat broccoli.

Protein is one of the staples of a strong diet along with carbohydrates and fats. Eating them in the proper proportions will help you to lose weight or maintain a healthy weight. As you get older, the body loses muscle mass. Building muscle becomes even more crucial for stability, longevity and proper body functioning.

Consider Whey Protein…

Do you remember the Little Miss Muffet nursery rhyme? She sat on her tuffet eating curds and whey. Whey is produced when you are making cheese. It is the top layer that is separated out. This is a pure kind of protein that has many benefits to the body, especially for those who are trying to build muscle.

Now whey protein is not just for body builders. Muscle is important at all stages of life. To help muscles recover from a workout, whether cardio or a strength training routine, it needs protein for the repair and rebuild. Whey protein provides the most branched-chain amino acids for optimum return.

Well, you might be saying that protein is not hard to come by and you’d be right. Of all the nutrients in your diet, protein is the one that is most often not lacking. You find protein in many sources: meat, dairy, eggs, green leafy vegetables and seafood. But, the quality of protein is what differs. Animal protein contains a measure of fat as well as the protein.

What are some other benefits of whey? Think about how hard it is to lose weight. As you age, it doesn’t get any easier. Whey protein as a daily protein source can help with that.

Adding protein at every meal helps to balance your blood sugar. It eases those cravings for sweets and other unhealthy foods in the middle of the day. Your blood sugar is more even, just like eating complex carbs but without the added sugar intake. You can concentrate on eating healthier and getting the exercise you need to increase your weight loss.

Cons

There is a downside to just about everything. As far as whey protein goes, it may be the intake. The average intake is about 25 grams a day for the average athlete or person working out consistently who wants to lose weight and tone their muscles. Bodybuilders increase that six-fold to make great muscle gains in the least amount of time.

Consuming too much protein can cause problems with the liver. It will have a hard time breaking it down. If you use whey protein, use it wisely and compensate by lowering other protein sources in your diet.

Are you looking to increase your muscle? Muscle helps with stability and balance. Try whey protein.