Jan 19, 2011

causes of GERD

Causes of Gastroesophageal Reflux Disease

By Sharon Gillson, About.com Guide

Updated February 24, 2010

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

If you suffer from Gastroesophageal reflux disease, you may wonder why you are suffering from it, and if there are certain conditions that can cause GERD.

It Starts With the Lower Esophageal Sphincter (LES)

This muscular tissue opens and closes the lower end of the esophagus. The LES helps maintain a pressure barrier that keeps the contents of the stomach from moving up into the esophagus. This is done by an area of smooth muscles and hormones. If the muscles weaken and lose tone, the LES can't close completely after food enters the stomach, which allows acid from the stomach to back up into the esophagus. There are several things that cause the LES to malfunction:

Impaired Stomach Function

More than half of GERD sufferers have abnormal nerve or muscle function in the stomach which, in turn, causes food and stomach acid to be digested too slowly. This will cause a delay in stomach emptying its contents, increasing pressure in the stomach and increasing the risk of acid reflux.

Medications May Cause GERD

There are various drugs, both over-the-counter and prescription, that can increase the risk for GERD, and worsen the symptoms in those who already suffer from GERD.

NSAIDs
Nonsteroidal anti-inflammatory drugs include aspirin, ibuprofen (Motrin, Advil, Nuprin) and naproxen (Aleve). They are commonly associated with causing peptic ulcers, and also may cause GERD or increase the severity of symptoms in people who already have GERD. Research has shown that long-term NSAID users were twice as likely to have GERD symptoms as non-NSAID users.
Other Drugs That Can Cause GERD
This list is not an inclusive list of drugs that can cause GERD. Other drugs may also cause or worsen GERD. It is important to consult your doctor if you start experiencing any symptoms.
Calcium channel blockers - used to treat high blood pressure and angina.
Anticholinergics - used in drugs that treat urinary tract disorders, allergies and glaucoma.
Beta adrenergic agonists - used for asthma and obstructive lung diseases.
Dopamine - used in Parkinson's disease.
Bisphosphonates - used to treat osteoporosis.
Sedatives
Antibiotics
Potassium
Iron pills

Asthma May Cause GERD

More than half of asthmatic sufferers also have GERD. It is still debated whether asthma causes the GERD, or if GERD causes the asthma for these persons.

Some experts think the coughing that accompanies asthmatic attacks can lead to changes in pressure in the chest, which can trigger reflux. Also, certain asthmatic medications that are used to dilate the airways may also relax the LES, leading to reflux.
Some experts think that since GERD has been associated with several other upper respiratory problems, it may also be a cause of asthma, rather than a result of asthma.

Pregnancy and Hormones May Cause GERD

Hormones also affect the LES. For example, the increase of the hormone progesterone during pregnancy relaxes the LES. Thus, it's not abnormal for pregnant women to experience heartburn.

Diabetes

People with diabetes, especially Type 1 diabetes, often develop a condition called gastroparesis. This condition affects about 20 perecnt of diabetics and is characterized by delayed stomach emptying. Pressure within the stomach can increase, which in turn can result in reflux.

Hiatal Hernias May Cause GERD

The hiatus is a small hole in the diaphragm muscle, and the esophagus fits through as it joins the stomach. This hole is usually a snug fit, but for some people it may weaken and enlarge. When this happens, part of the stomach may protrude into it, producing a condition that is called hiatal hernia. The hernia may impair LES function. So far, there is no evidence that a hiatal hernia causes GERD, but it may increase GERD symptoms in persons with both conditions.

Abnormalities in the Esophagus Can Cause GERD

There are some studies that show that most people with atypical GERD symptoms, such as feeling like there is a lump in the throat, hoarseness or chronic cough, have abnormalities in the esophagus. These abnormalities include:

Motility Abnormalities - Problems with spontaneous muscle action in the esophagus, called peristalsis, commonly occurs in GERD sufferers. Studies haven't determined if peristalsis is the cause or the result of long-term GERD.

To view this page in its original form, please visit: http://heartburn.about.com/od/gerdacidrefluxdisease/a/causes_of_gerd.htm

Jan 16, 2011

44 actions you can take now to boost your energy

source: http://michaelhyatt.com/44-actions-you-can-take-now-to-boost-your-energy.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+michaelhyatt+(Michael+Hyatt)

These are in no particular order:

Take Vitamins.
Lose weight.
Organize your desk.
Eat lean.
Get 7–8 hours of sleep a night.
Go to bed and get up at the same time every day.
Take naps.
Drink 8 glasses of water a day.
Use a sun lamp.
Exercise regularly.
Stop watching or reading the news.
Avoid negative people.
Surround yourself with high-energy people.
Walk faster.
Decide to be energetic.
Smile.
Learn a new joke and tell it to someone.
Read or watch something inspiring.
Avoid sugar and white carbs (potatoes, bread, etc.)
Reconcile with an estranged family member or friend.
Go to church.
Sing old TV theme songs with friends.
Listen to music that moves you.
Get outside.
Breathe more deeply.
Read the Bible.
Relax your body.
Cancel unproductive meetings.
Plan a vacation.
Experience art.
Stop complaining.
Be grateful.
Pay someone a compliment.
Give money to a good cause.
Lighten someone else’s load.
Travel with less stuff.
Clean out your closet.
Have dinner with a friend and be fully present.
Take a shower.
Get a massage.
Turn off your mobile phone.
Get lost in a great story.
Make a list of why you are doing what you are doing.
Dream about what is possible.

Here are a few other posts I have written on this topic: “How to Reboot Your Spirit,” “What Keeps You Going When You Want to Quit,” and “How to Boost Your Energy Level.”

Jan 15, 2011

10 things dieters need to know about metabolism

By Maria Colenso

Source: http://health.howstuffworks.com/wellness/diet-fitness/weight-loss/10-things-dieters-need-to-know-about-metabolism.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+DailyStuff+(DailyStuff+from+HowStuffWorks)#mkcpgn=rss1

When you're trying to lose weight -- or maintain your current weight -- you think about fats, carbs, calories, how you'll fit a workout into your schedule and, for many of us, how good a slice of that chocolate cake would taste... and maybe it's okay if we only have one bite. One important piece of the weight loss puzzle, though, is your metabolism, which you may not think about at all. That is, unless you're making a passing remark about your friend with a fast metabolism who can eat anything and everything.

But is that even true? Is there such a thing as a fast or slow metabolism? And what does your metabolism do, anyway? Find out next, starting with what your metabolism does and why you should care.

10: You Can't Change Metabolism, but You Can Influence It

When you're trying to lose those extra pounds and keep the weight off, it's good policy to understand how your body uses the food you eat. Your metabolism is the way your body processes everything you eat and drink, converting all that sugar, protein and fat into energy. It's a never-ending, two-part process of anabolism and catabolism. Anabolism is when energy is created and stored, and catabolism is when energy is released. All of this is controlled by the endocrine system, the system in charge a lot of our body's processes, from cell and tissue growth and repair to reproductive function and mood regulation.

While you can't directly control how your metabolism works, you can control what you eat, how much you eat and how much physical activity you get every day. These three factors have a lot of power over your metabolism. It always comes back to diet and exercise, doesn't it?

9: You Can Calculate Your Basal Metabolic Rate

Energy Expenditure

You can calculate how many calories a day you need to maintain your current weight with the Harris Benedict formula. It combines your BMR (your height, weight, age and gender) with how active you are (sedentary, some light exercise, moderately active, very active and extra active). You can learn more about how to use the Harris Benedict Formula in How Calories Work.

Everyone's body works differently, and everyone will have a different metabolic rate. The trick is to figure out how fast or slow your metabolism is -- that's called your Basal Metabolic Rate (BMR) -- and then tailor your caloric needs and amount of exercise to suit how your body works

BMR is an important piece of how to work with your metabolism to lose weight because it measures how many calories you burn when you're doing nothing. (Remember, even when you're not active, your body is still using energy for breathing and other basic functions that keep you alive.) It's calculated based on your age, gender, height and weight factors.

8: "Fast Metabolism" Is (Mostly) a Myth

Your metabolism is individual to you, based on a combination of your genetics, age, gender, muscle mass and certain environmental factors. While your best friend who seems to be able to eat anything and still stay slim seems to have a faster metabolism, it's not likely her metabolic rate creating such a difference. She's probably just found, either through work or good luck, the perfect ratio of lifestyle factors. She's working with a balance of how many calories she eats, how much she exercises, how much muscle mass she has and how much she sleeps. If she has that piece of pie after dinner every night without gaining a pound, she's probably also already slender, very physically active and getting lots of uninterrupted sleep every night.

When you skip meals or severely reduce the number of calories you eat, your body compensates by slowing down your metabolism, allowing it to save calories for energy your body will need to handle its basic functions. When you eat too many calories without also increasing your physical activity, those unused stores mean weight gain.

7: Exercise Boosts Metabolism

On the Rocks

How do you drink your water? We don't mean on the rocks, or with whiskey. We mean cold. And often. A study at the University of Utah found that people who are better hydrated have higher metabolic rates. Eight to twelve 8-oz. glasses of water every day will do the trick [source: University of Utah].

Basically, weight management comes down to this: the more active you are, the more calories you burn. That means how much physical activity you get in a day has more impact on your weight loss and gain than a fast or slow metabolism. When you're trying to lose or maintain weight, physical activity is one of the most important factors because it's under your control -- you choose how sedentary or active you want to be.

A 150-pound person who runs for 60 minutes (with a pace of a 10-minute mile) will burn about 680 calories, or roughly the number of calories in a Whopper from Burger King. But even the most sedentary among us is still burning calories, just not very many. Our bodies use about 10 percent of the calories from the foods we eat to process that food. Just don't count on that 10 percent to impact your waistline.

6: More Muscle Mass Means Faster Metabolism

Muscle mass makes us strong, and as luck would have it, it also helps us burn calories -- during workouts and during downtime. Strength training, done with resistance to help build muscle mass, usually includes exercises such as weight lifting or using a resistance band. Adding strength training to your workout routine will help build muscle mass and keep your bones strong. One pound of muscle burns about 15 calories a day, and while that's still not much, it's more than what one pound of fat will do for you. Multiple studies have found that when strength training is added to our weekly exercise routines, our basal metabolic rate gets a boost.

5: Healthy Sleep Means Healthy Metabolism

Lose Slowly, Then Maintain

According to the Weight-control Information Network, part of the U.S. Department of Health and Human Services, dieters should aim to lose roughly 1/2 to 2 pounds per week. Choose healthy foods, use portion control and commit to being active every day to lose and maintain a healthy weight [source: NIH].

It may not be your midnight snacks but rather your lack of sleep that's sabotaging your diet.

A study conducted at the University of Chicago found that when we don't get enough sleep, "sleep debt" changes the way our endocrine system functions. That includes our metabolism [source: Speigel]. And it's not good. Getting half of the recommended sleep -- four instead of eight hours of sleep each night -- for just six nights alters how our bodies regulate blood sugar levels and store energy so much that otherwise healthy participants suddenly began to show early symptoms of diabetes.

If you're normally getting about seven or eight hours a night, adding or subtracting about an hour won't make much of a difference. But if you're not getting more than four or five hours of sleep a day, add another two or more and kick start your weight loss.

4: Metabolism Slows with Age

As we age our metabolic rate naturally slows down, just another joke Mother Nature plays on us. According to researchers at the University of Colorado, sedentary postmenopausal women have roughly a 10 percent decrease in their BMR. That would help to explain the common complaint of women who are in their 40s and 50s: weight gain and an inability to lose weight as they were able to before.

To combat the impact age has on our metabolic rate, we need to step up our game -- beginning in our 40s, we need fewer calories, about 200 fewer, to help maintain our weight. And don't forget physical activity. No matter what our age, exercise and strength training are key to increasing metabolic rate and losing weight.

3: Slow Thyroid Means Slow Metabolism

Thyroid Facts

According to the Colorado Thyroid Disease Prevalence Study, as many as 13 million Americans have an undiagnosed thyroid condition [source: American Thyroid Association].

Your thyroid is a butterfly-shaped gland located below your Adam's apple. While you probably never think twice about what it does for you, when it starts to go wonky you'll wonder why no matter what your efforts are you just can't lose weight.

The way the thyroid works is that it releases hormones that control many bodily functions, including, you guessed it, your metabolic rate. When your thyroid gland slows down, even on the slow side of normal, your metabolic rate also slows down. Conversely, if it's overactive, your metabolic rate speeds up. Your primary doctor can test your thyroid function, and if needed prescribe synthetic thyroid hormones to help your lagging gland.

2: Caffeine (May) Boost Metabolism

Caffeine gets both a good and a bad rap. When it comes to boosting your metabolism, it may help to brew up a pot of coffee. Caffeine is a stimulant, and many people find that it improves their alertness -- that's caffeine's affect on the central nervous system. Stimulants rev your engine, and that includes boosting your metabolism.

In addition, studies have found that green tea may boost your metabolism and help you lose or maintain weight, especially when combined with caffeine. Researchers at the Lausanne University in Switzerland found that study participants who drank three servings of green tea over a span of three days saw a 4.6 percent increase in their energy expenditure -- and that equals a boost in metabolism [source: University of Maryland].

1: Calories Trump Metabolism for Weight Loss

Burn: By the Numbers

A 150-pound person will burn about 60 calories while taking a one-hour nap. One hour of sitting and watching television burns about the same. But take a one-hour brisk walk, and say goodbye to more than 250 calories.

Most dieters are used to keeping track of what and how much they're eating -- this is good, but with a few tweaks it could be better. What you eat won't likely directly impact the speed of your metabolism -- it's the total number of calories and your level of physical activity that will speed your weight loss.

To help boost your weight loss potential, choose foods that are high in protein (lean meats, fish, soy), fiber (pick whole grains over refined carbs) and low-fat dairy. Watch your portions and number of calories you eat in one day -- to lose one pound, you need to reduce your calorie intake by 3,500 calories, the amount of calories in one pound of fat. (Losing 500 calories from your diet a day for 7 days will translate into losing one pound in one week).

To figure out what's right for you try calculating your BMR and the Harris Benedict formula to get a good idea of your personal caloric needs. The more you know about how your body works, the better you can work with it.

Jan 14, 2011

kill heartburn with chewing gum

Chewing on a piece or two of gum, it seems, helps force fluids back into the stomach and flood the esophagus with alkaline saliva, neutralizing acids that cause the characteristic burning sensations.
Works for me! See full article here.

how to treat running injuries

By Marianne English

Source: http://adventure.howstuffworks.com/outdoor-activities/running/health/treat-running-injuries.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+DailyStuff+(DailyStuff+from+HowStuffWorks)#mkcpgn=rss1

The recent influx of super gyms, high-tech treadmills and yearlong marathons reveals an expanding segment of society that lives to run. Whether runners squeeze in a jog outdoors before work or rack up several miles at a whim, running is no longer an adaptation for survival; it's an activity of health, leisure and well-being. The health effects of running and exercise in general are long-lasting, and they're becoming more public with research and media coverage. But what about the drawbacks?

This form of exercise isn't always a walk -- or run -- in the park. Running injuries hinder veteran runners as well as beginners. Most injuries occur around the foot, ankle, lower leg, knee and hip areas. Though there's overlap in treating these ailments, getting back on the track depends on many factors, including the severity of the injury, age, nutrition, biomechanics and the strength of muscles in other areas of the body.

Even considering these factors, all running injuries have one thing in common: pain or some level of discomfort. The prevailing phrase "No pain, no gain" should not be taken literally while exercising. Physical activity often requires you to push your body to its limits -- but not to the point of pain. Your body is adept at signaling when something is wrong, and pain is its language.

So what causes running injuries? Usually, training errors are the top contenders. One estimate states that 60 percent of running injuries are caused by training errors, and some researchers say the percentage is even higher [source: Hreljac]. As one podiatrist notes, people suffer from the "terrible toos … too much, too soon, too often, too fast and too little attention paid to pain" [source: Pribut]. Poor nutrition, incorrect form, lack of stretching and improper footwear can also increase your chances of injury. Fortunately, health experts and researchers are well-equipped to effectively treat these injuries as they arise.

In this article, we'll explore how health care professionals treat running injuries and learn about how to prevent injuries from occurring in the first place. Moving forward, keep in mind that running injuries often stem from problems in your training, biomechanics or anatomy. In the long term, contacting a doctor to find the underlying cause is just as important as receiving treatment.

Let's start by reviewing the process of icing and heating.

Icing and Heating Running Injuries

Let's say you've returned from the doctor's office with directions on how to treat your recent running injury. The note states you should ice the injury to reduce inflammation, but not to apply heat. You wonder: Why ice and not heat?

Since running injuries cause swelling and inflammation of tissues, muscles, ligaments, tendons and bones, the goal is to reduce these symptoms as soon as possible. Luckily, icing the injury is a natural way to cut back inflammation. Heating, on the other hand, is not.

Using ice is recommended for many sports-related injuries, and it's an integral part of the RICE, method: Rest, Ice, Compression and Elevation [source: Mayo Clinic Staff]. In addition to reducing inflammation and swelling, gentle ice massages can help relax tight or strained areas. Standard ice packs work well, but be sure to place a damp cloth between your skin and the pack to avoid frost bite. Some running enthusiasts recommend using bags of frozen vegetables, as they're light and flexible enough to ice an area without being cumbersome. Injuries on the plantar area on the foot can be iced and massaged simultaneously by rolling the foot over a frozen water bottle [source: Pribut]. Generally, ice shouldn't be applied for more than 20 minutes at a time.

Applying heat is not recommended for a fresh injury. In fact, it does the opposite of ice -- heat increases blood flow, which worsens inflammation and swelling. Before you write off heat altogether, though, you should consider its use for tight muscles before exercise. Depending on what your doctor says, using heat may be an option to loosen up muscles before workouts. Several companies sell heat pads for orthopedic use, but a wet towel with hot water will suffice, as well. Heating a problem area for a maximum of 20 minutes will make stretching those muscles easier and more productive. Don't apply heat after a workout.

As noted in the RICE method, compression is another well-known treatment for running injuries. Become versed in the art of wrapping injuries next.

Wrapping Running Injuries

To Wrap or Not to Wrap?

Keep in mind that wrapping an injury with cloth or strapping it with tape is different from bracing an injury [source: Thielman]. Wraps usually offer support, whereas braces such as foot casts provide more protection. Though sporting a wrap may make you feel accomplished, not all running injuries need to be wrapped. This component of treatment is reserved for when it's truly needed, which is at the discretion of your doctor. Wrapping or strapping an injury is not a substitute for rehabilitation, either. Some professional athletes require wrapping on a regular basis, but this rarely applies to everyone.

Strolling down the medicine aisle of any pharmacy, you'll have no trouble finding tape and wraps for the treatment of sports injuries; however, making proper use of them isn't as easy. For running injuries -- especially those with pain and swelling -- tapes and wraps can be valuable tools for treatment. Here's why: As a response to injury, your body will form an edema, or a patch of fluids near the injured tissue that causes swelling. This rush of fluid impairs healing and can deprive injured cells of oxygen. Compressing the area by wrapping or strapping it will force liquids away from the injury site to surrounding tissue [source: Thielman]. The sooner you compress the injury, the better. If your doctor thinks compression is necessary, he or she will provide more information on how to wrap or tape the injured area.

If your physician advises you to compress your injury, here are some tips to maximize the effectiveness of your wrap:

In a general sense, wrapping usually makes use of elastic or non-elastic, cloth-like material, whereas strapping uses tape.
Your doctor will determine whether the injured area can still be partially used. If it can, you'll wrap the injury in its functional position, or one that is natural and weight-bearing, but prevents further injury.
Start wrapping or strapping at a healthy area (not the injured area). Circle the wrap toward the injured area, but be sure to end it at another uninjured area after covering the injury site.
Neatly overlap layers of the wrap to reinforce support.
Always discuss wrapping with your physician. You want to do a few practice runs to ensure you're not wrapping too tightly or loosely.

How to Treat Running Injuries with Rest

Injuries and Rest Time

The amount of rest required for treatment varies by person and injury. Recovering from shin splints may take a week or two, whereas bouncing back from an Achilles tendon injury or surgery may take months.

Rest is an extremely important component for the successful treatment of running injuries. In normal resting phases, the body recuperates and remodels itself. But when a runner trains too often or hard, the body doesn't have the time to repair strained tissue or muscle [source: Karas]. Listed as the first component of the RICE method, rest can be described as either "absolute," meaning little activity and no exercise, or "relative," meaning exercise may be possible, but not at the same rate or intensity [source: Pribut].

The road to recovery isn't always an easy trek. It's unreasonable to think that you'll be able to pick up where you left of in your training after a running injury. Runners who want to continue exercise during recovery should talk to their doctors about the possibility of cross-training during relative rest periods. Cross-training may include less strenuous exercises such as light swimming, cycling, running in a pool and other activities. Even if your doctor approves of a run every now and then, the activity should be added to your workout gradually and with care.

In a perfect world, you could prevent running injuries -- or any injuries for that matter -- from happening. Though you can't always control your body's reactions to exercise, these tips could help you prevent an early end to your running season:

Stretch before and after exercise. Hold each stretch for at least 30 seconds to limber up.
Warm up and cool down with a 10 minute speed walk or light jog.
Don't rush a workout -- your mind will be elsewhere, limiting your focus on pace or form.
Keep a running log -- it'll allow you to document your mileage, running conditions and how you felt after each run.
Bring plenty of fluids to drink during breaks.
Carry a roll of sports bandage in your pocket if your doctor suggests you tape or wrap an area.
Slow down if you feel you're straining a muscle. Stop running if you feel acute pain.
Avoid running too often on hills, uneven surfaces or hard asphalt.
Change running shoes as needed (usually before 500 miles of use).
Give your body the rest it needs between workouts. Don't feel guilty for taking a day off.
Stay in touch with your doctor, and don't be afraid to ask questions about your training.

· Top 10 Common Running Injuries

· Top 10 Causes of Running Pain

· How Shin Splints Work

· How Running Posture Works

· How Running Stride Works

· How to Treat a Side Stitch

· How to Avoid Overtraining in Running

· Does running fight depression?

· Does running reduce stress?

· How many calories does running burn?

· Should you use ice or heat to treat an injury?

Jan 13, 2011

banana peppers

At lunch today I had a sandwich (all veggie on whole grain!). The attendant had put banana peppers on the sandwich without my knowledge. I don't dislike banana peppers but never order them because I prefer my sandwich without them. Well, after discovering them, it was more trouble to remove them, so I just left them and ate them. So, now my GERD is on fire. Short lesson for me: my GERD cannot tolerate banana peppers!

Jan 12, 2011

top 10 healthy and cheap foods

Source: http://recipes.howstuffworks.com/menus/10-healthy-cheap-foods.htm

With food costs on the rise, we're all looking for ways to save money on groceries. Unfortunately, the food that costs the least is usually the food that's the worst for our health. Check out the value menu of your local fast-food joint. The prices are great, but the food is loaded with fat and chemicals.

The good news is that you don't have to eat processed, calorie-laden food even if you're on a tight budget. Throw those ramen noodles away, and take a closer look at your grocery store for plenty of low-cost, healthy items. We've compiled a list of 10 foods that won't break your budget -- or your belly.

10. Brown Rice

At a cost of only 10 cents per 1/4 cup serving, brown rice is much better for you than regular white rice. Here's why.

A grain of rice has several layers. To make white rice, the milling process removes the first few layers of the grain. The result is a perfect, polished, white grain of rice with nearly no original nutrients left. Brown rice, on the other hand, is a whole grain. Processing removes only the hull, preserving the nutritional value of the grain. Brown rice contains more fiber than white contains and provides you with essential minerals like magnesium and zinc.

Use brown rice as a side dish, in a salad, as part of a stir-fry, or serve it with soup or stew.

9. Beans

Beans, beans, they're good for your heart. And let's just leave it at that. Seriously, though, beans are a powerhouse food. They are chock full of fiber and protein and provide you with healthy dietary fat. Their low glycemic index means that they release energy over time into your bloodstream -- leaving you feeling more full and satisfied, without a sugar or fat crash.

Because you can buy beans dry and in bulk, they're an extremely economical food. Plus you have a ton to choose from -- black beans, pinto beans, garbanzo beans and more. If you don't want to buy them dry, pick them up in convenient cans. They're still inexpensive -- about 50 cents per serving.

You can add beans to just about anything -- soups, salads, chili -- or just eat them on their own.

8. Eggs

Suffering from a bad rap over the past few years, eggs are making a comeback. Contrary to popular belief, eggs are not cholesterol bombs. Eating one or two eggs a day shouldn't increase your risk of heart disease or stroke.

In fact, eggs are loaded with protein. One egg will give you 11 percent of your recommended daily allowance of protein, with only about 68 calories. Eggs are also good for your diet. One study showed that people who ate eggs for breakfast lost nearly twice as much weight as those who ate a bagel instead -- even though their calorie intake was the same [source: WHFoods].

You can find eggs in your grocery store for around $1.50 a dozen. Some brands and types like cage-free or organic are more expensive, so make sure you comparison shop.

7. Sweet Potatoes

(Did You Know?

A sweet potato can be white, yellow, orange, red or purple.

Most of us only eat sweet potatoes at Thanksgiving. However, they're a great addition to your diet year-round. Sweet potatoes cost no more than a buck or two and are full of nutritious goodies. A typical sweet potato contains calcium, fiber, potassium, vitamin A and vitamin C. And make sure you eat the skin, too -- it's loaded with antioxidants.)

Sweet potatoes are low in calories as well, with about 95 per spud. You can bake your sweet potato and enjoy it with a little brown sugar or sage. Or, slice it up, toss with a bit of olive oil and salt, and roast into yummy sweet potato fries.

6. Canned Tuna

Fish is good for your brain and heart, but many people can't afford to buy restaurant-quality cuts of fish on a regular basis. However, at about 62 cents per serving, canned tuna will give you the same nutrients in a much more affordable package. Tuna is a great source of protein and contains myriad minerals and vitamins.

Tuna provides your body with essential omega-3 fatty acids. These acids can help lower your cholesterol, control your blood pressure as well as lower your risk for stroke and heart disease. Do keep in mind that canned tuna contains mercury, so you shouldn't eat it every day.

Here's a tip -- buy chunk light tuna in water instead of albacore. It's cheaper and has a bit less mercury. Skip the mayo in your tuna salad and go with a lighter oil and vinegar dressing to make it healthy.

5. Bananas

Is there any food as cool as the banana? It comes in its own little package, is completely portable and is loaded with nutrients and fiber. And you can buy one for around 40 cents. Bananas are cheap because they're always available, regardless of season.

(Did You Know?

A banana plant can grow to 26 feet (7.9 meters) tall and belongs to the same family as orchids and lilies.

Bananas are a very good source of potassium. Athletes love bananas because they provide energy via fiber and vital potassium. Bananas can lower your risk for heart disease, sooth ulcers, relieve constipation, help your body to absorb calcium and protect your kidneys. They are a true "superfood.")

Eat your bananas plain, or add them to a smoothie for a creamier texture. And don't forget the kid-friendly peanut butter and banana sandwich!

4. Whole Wheat Pasta

An excellent staple for any pantry, whole-wheat (or multigrain) pasta has nearly three times the amount of fiber as regular pasta. Fiber lowers your risk for heart disease and diabetes and fills you up faster and for longer. This potentially means you'll eat less -- resulting in weight loss.

You'll get about seven servings from a typical box of pasta. At less than $2 per box, this translates to about 28 cents per serving. Not bad!

Grocery store marinara sauce tends to be inexpensive, too, so pair that with your pasta for a satisfying meal. Whole-wheat pasta also lends itself well to pasta salad. Dress it up with hard-boiled eggs, some tuna and a bit of oil and vinegar for an easy and healthy lunch.

3. Frozen Vegetables

You can't beat fresh, local produce. If you can grow your own, we heartily recommend it. Many people, though, don't have the resources to plant and maintain a large vegetable garden.

Did You Know?

Frozen vegetables can be just as nutritious as fresh. They are frozen at their peak ripeness -- the time when they're most nutrient-packed.

When you're on a budget, you need to be very careful about the amount of fresh produce you purchase. If your produce ends up going bad before you can use it, you're not saving any money -- in fact, you're literally throwing it away.

Frozen vegetables, though, will last several months in the freezer. Look to store brand frozen vegetables for the lowest prices. A typical bag of frozen veggies will net you six to eight servings, at about 25 cents per serving. If you buy in bulk, your savings will increase even more.

And of course, vegetables are low in calories, high in fiber and full of vitamins.

2. Canned Tomatoes

Studies show that cooking certain foods makes it easier for the body to absorb nutrients. Tomatoes are one of these foods. Cooked tomatoes allow the body to absorb more lycopene, a powerful antioxidant. You'll also get a nice dose of vitamins A and C.

Whether stewed, crushed or pureed -- canned tomatoes are a cost-effective meal starter. You can buy a can of tomatoes at your grocery store for around a dollar, and often for less if you buy generic or on sale. A 14.5 ounce can provides about 3.5 servings -- a cost of about 28 cents per serving.

Even better, if you combine lycopene with a small amount of fat -- say, olive oil -- absorption is even better. So go ahead and have Italian tonight. Don't forget the whole-wheat pasta.

1. Flank Steak

You don't need to completely ban red meat from your diet in order to stay fit. You just need to choose the right cuts. Lean cuts of beef have less saturated fat than a typical cut, and contain healthy amounts of protein, iron, zinc and vitamins. Flank steaks are both lean and economically priced.

Leaner cuts of beef cost less than richer, fattier cuts. However, there is a tradeoff. Leaner cuts have less flavor, with a tougher texture. The good news is, though, you don't have to suffer through tasteless, chewy beef. The correct cooking technique will render any lean flank steak delicious. Chefs recommend marinating the meat overnight before grilling or broiling. An acidic marinade -- something with vinegar or orange juice -- will actually break down some of that tough connective tissue. Your lean steak will end up as tasty as a more expensive filet.