Showing posts with label resources. Show all posts

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.

Jan 7, 2011

stress

click here to go directly to this article
Acid Reflux and Stress

Although it has not been proven scientifically, many people believe that stress is a major contributor to acid reflux disease.

Physiologically, stress can cause the digestive system to come to a screeching halt. Food that should be moving along will linger and magnify the effects of acid reflux. Under stress the body sends energy to the muscles, via the blood stream, to help the body cope with a stressful situation. This means that less blood, or energy, is flowing to the digestive system. When digestion is slowed down in this manner, undigested food and gastric juices remain in the stomach much longer enhancing the occurrence of acid reflux.

Stress can also cause people to experience changes in behavior like the immoderate consumption of alcohol and so called "comfort foods". It can also lead to late night binging and excessive smoking. All of these can trigger the symptoms of acid reflux by producing excessive acid in the stomach and relaxing the Lower Esophageal sphincter or (LES). When the LES is relaxed, stomach acid can splash up from the stomach into the esophagus, causing the pain of heartburn.

The "fight or flight syndrome" caused by stress can cause the body to tense up, delivering most of its energy to the heart, lungs and muscles. This intensifies hyperacidity, as the stomach is robbed of oxygen and enzymes necessary for proper digestion.

About half of the people who suffer from heartburn attribute it to stress. Whether stress is related to unpleasant work situations, emotional disorders, money problems, family strife or social conflicts, there are many things which can be done to restore the needed harmony in one's life.

Whether you suffer from chronic acid reflux and find that stress exacerbates the condition, or you experience occasional acid reflux brought on by bouts of stress, consider the following:

• Take the pressure off yourself - Lining up too many goals to be accomplished in too short a period of time can be very stressful. Do one thing at a time. Learn to relax and learn to say no when others become too demanding. Set your priorities straight and make lists that you can stick to. Go easy on yourself.

• Take your mind off of you - "Loosing your mind" is not the worst thing you can do. Meditation, Tai Chi, Hatha Yoga, Chi Gong and self-hypnotism are all great ways to relieve stress. Focusing on a demanding activity will take your mind off what is causing the stress. Not thinking about yourself can be very beneficial. These arts can also be applied to enhance life with positive improvement.

• Exercise your way to peace of mind - Everyone knows that exercise is essential for good health. Besides the physical benefits it is also an important way to relieve stress. Who has time to think about problems when you're about to win a tennis match! The endorphins produced in your brain while exercising create an opiate-like "good feeling" sensation that can take you far away from the cares of the day. It is important to find a way to make exercise fun, whether it be jogging with your dog or playing ball with your friends.

• "Let it be" - You cannot control everything in life. There will always be planes that are late arrivals or departures. The weather may not cooperate with that family picnic that you planned. Your mother-in-law may show up when least expected and there will always be taxes to pay. It is important to learn to roll with the punches. You can always find something good in an otherwise bad situation, but most importantly don't let it stress you out.

• Maintain an optimistic attitude - Never underestimate the power of positive thinking. Focus on the good things - not the bad things. Be excited about the future and believe that only good is in store for you. Better than projecting the future, concentrate on the present and demonstrate gratitude in the moment. Being optimistic not only affects others in a positive way, it gives you the balance that you need to be stress free.

• Have a good laugh! - Laughter is the great healer. A good laugh can relieve more stress than anything else. Watch a funny movie, go to a comedy club or go see Hunter Blue perform at Mimi's in New York City. Try to associate with people who make you laugh, or at least don't make you frown. Maintain a good sense of humor at all times. Stress cannot exist where there is laughter.

• Love a dog or a cat - Pet animals are a sure cure for stress. Their pure unaffected love and funny antics can blow that stress away. If you can't muster the obligation of responsibility for a pet, borrow someone else's pet or volunteer to be a care taker when they are out of town. Pets have a tranquilizing affect on us and their power to diminish stress should not be overlooked.

• Talk to a friend - It's very therapeutic when a trusted friend gives advice and thoughtful support. We all need objective guidance at times. Sympathy from friends and relatives has a calming affect and can reduce stress. It's almost as if you are not bearing your problems alone anymore and that kind of encouragement is invaluable.

• Get a massage - There is nothing quite as stress relieving as a good massage. I find that going for acupuncture is very relaxing as well. If you can't manage a massage, indulge in a long hot bath, whirlpool or steam shower.

It has been said that stress is a killer. Thankfully, its reduction is not rocket science and is quite easily accomplished. By reducing the stress in our lives, we can minimize the effect of the acid reflux condition. Of course there are other factors involved with acid reflux, but stress is certainly one of the big ones and should be dealt with in a serious manner. Relax!

© 2006 Wind Publishing

For free recipes, articles and information related to acid reflux, please click here.

By Charles Stewart Richey

Jan 5, 2011

YouTube videos

The following are a sampling of videos available on YouTube on GERD:

http://www.youtube.com/watch?v=o8iShP84HP4 (understanding GERD)
http://www.youtube.com/watch?v=7yHX4135kiM (what does GERD do?)
http://www.youtube.com/watch?v=qKjzeYZKo_4 (how to cure GERD naturally)
http://www.youtube.com/watch?v=EBBGrdoS9yg (GERD treatment, lifestyle changes)
http://www.youtube.com/watch?v=cp-SEs6dxR8 (understanding GERD)

Many others exist. Just search on the word "GERD".

Jan 4, 2011

helpful article post

http://www.ehow.com/about_5531348_natural-stomachacid-reducer.html

Natural Stomach-Acid Reducer

By Nicaela Crawford, eHow Contributor

According to healingdaily.com, one out of ten Americans is affected by heartburn on a daily basis. While some suffer severely from acid-reflux symptoms and require medication, others may have mild problems and prefer to treat these naturally. Fortunately, natural stomach-acid reducers are available, and some may even be sitting in your cupboard already!

Although there are many stomach acid reducing medications on the market, many opt for a more natural route.

Stomach-Acid Problems

Acid reflux, the ailment most commonly associated with stomach-acid reducers, occurs when stomach acid backs up into the esophagus, causing heartburn and often severe pain. Symptoms can last a few seconds or much longer, as noted in earthclinic.com's article, "Cure Acid Reflux." Heartburn by itself does not always indicate acid reflux, and most acid-reflux patients suffer from heartburn on a regular basis. Left untreated, acid reflux could result in serious problems, including esophageal scarring and even an increased risk of esophageal cancer.

Benefits of Natural Stomach-Acid Reducers

Traditional acid-reflux medications such as Prilosec, Prevacid, Zantac and Pepcid are often used to stop the symptoms of acid reflux. These drugs operate by lowering the amount of acid in the stomach, thus treating one of the symptoms of acid reflux: heartburn. Indeed, they often work quite well. However, critics of these drugs argue that they only treat the symptoms of acid reflux, and not the real problem (see article at healingdaily.com, for example). Natural stomach-acid treatment operates by attempting to arrive at an overall balance of the stomach, without exposing the body to foreign chemicals.

Common Home Remedies

Homeremediesweb.com lists several effective home remedies that lower stomach acid. Many natural-remedy advocates encourage the use of apple cider vinegar to reduce stomach acid. This may seem odd, since vinegar is highly acidic, but advocates claim that apple cider vinegar is a "good" acid, that helps to balance the overall acidity of the stomach. Dilute one teaspoon of organic cider vinegar with half a cup of water and drink with meals. Other natural remedies include ginger root, fennel seeds, anise and lavender. Garlic is also said to help reduce stomach acid.

Diet

Changes to diet may also help decrease stomach acid. Avoid foods that are high in acidity, such as citrus and vinegar. Other substances to avoid include chocolate, coffee, alcohol, spicy foods, fried foods, caffeine, tomatoes and peppermint, as noted at healthcastle.com's "Acid Reflux Diet." It may also help to eat several small meals a day, rather than three large ones, and to avoid eating a large meal less than two hours before bed.

Theories/Speculation

There are many supplements on the market that claim to aid in stomach-acid reduction. Likewise, theories about natural remedies abound, and are sometimes even contradictory. According to healthcastle.com, for example, a recent study indicates that avoiding coffee, alcohol, citrus and spicy foods does not in fact lower stomach acid. According to this site, the two main factors involved in stomach-acid reduction are eating less and head elevation during sleep. Including carbohydrates may also help to balance the acid in the stomach, resulting in less heartburn. Nevertheless, avoiding foods that seem to cause acid reflux in any given individual is always advised. Most of the success of natural stomach-acid reduction is based on the individual's own discretion and awareness of his or her condition, as noted in healthcentral.com's helpful analysis of natural stomach-acid reducers.