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• eating healthy
• healthy eating
• Nutrition
• Food label

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Written by Lisa Jillanza

Reading and understanding food labels can be really tricky. However it is important especially for homemakers to know how to read and understand such nutritional labels. Basically, food labels provide a detailed and comprehensive account of what is included in a particular food item. In a similar manner, food labels also provide the types of vitamins, minerals and nutrients one can get from a particular food item.

The problem however is that food labels are often filled with unnecessary jargon that may confuse the average homemaker. Hence below are some tips on how to read and understand food labels in a clearer manner.

Always be a doubter

When it comes to food, giving the benefit of the doubt is not that wise. A good rule of thumb is to always know exactly what type of food you consume or what ingredients are included in the food you consume. You need to be always sure.

If you are in doubt as to what a particular food label means, try asking your dietician or even your general physician. Additionally, it would be a lot wiser if you do not simply believe everything that's being presented to you. Try to find out the truth yourself, with the Internet, it's a lot easier.

Know what ingredients are included

You need to also pay close attention to the ingredients included in the food item you are considering to buy. Find out how was it made and from what was it made. Needless to say, a potato chip does not necessarily contain potatoes. That's a bitter pill to swallow but that is how some food manufactures do business.

Apart from the actual ingredients, the nutrients contained should also be looked at. In general, opt for a food item that has greater amounts of vitamins and minerals compared to food items with heaps of carbohydrates and calories.

Check the serving size per calculation

Another important thing that you should consider is the serving size per calculation. Find out whether the food label is based per serving or if it's for the whole package. You need to be really cautious here as most food manufacturers use such trick whenever they're food are deemed unhealthy due to high amounts of calories.

Scrutinize the types of fat included

There are various types of fat and it is important that you find out what exact types are included in the food item you are considering to buy. There are healthy types and unhealthy ones so you need to really master the trick here. Basically, saturated fats, hydrogenated fats and tropical oils should be avoided as much as possible.

Do not forget the calories per serving

The calories per serving is another vital factor in food labels. Actually, it's the first thing that you should look at as calories are energy and unused energy will eventually make you fat. Make sure that the calories per serving is sufficient enough but not too high.

Since 1994, the United States Food and Drug Administration or FDA has obliged food manufacturers and distributors to put a food label at the back of their food items in order to equip consumers with the right knowledge on what they are eating and how healthy they are.

Now it's up to you to reap the benefits of the transparency created by the FDA.

• Exercise
• Workout tips
• workout
• exercise safely

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Written by Lisa Jillanza

Feel exhausted after a grueling day at the gym? This would not come as a surprise since a serious workout requires huge amounts of energy. Your level of exhaustion may depend on the intensity and length of your workout. Just like a machine, you should load up on fuel to run the entire length of your workout. Deciding to take better care of your health by working out is a big step. But before deciding on this new path it would be a good idea to consult your doctor.

Fuel up your Body

Exercising a good way to loose excess body fat. And most people make the mistake of skipping meals to enhance their weight loss efforts. This way, they're burning fats while preventing additional fats from entering the body. This looks good in paper and it surely is a quick way of shedding unwanted pounds.  This might work for the first few days but depriving your body from its natural source of energy would lead to serious health concerns in the long run.

Eating before and after workouts provides the body with much needed energy not only during workouts. It also allows your body to repair itself and prepare for the next day at the gym. A healthy diet does not involve skipping meals but one that tells you to eat the right type and recommended amounts. If you plan to use exercise as part of a weight loss program, consult your doctor or a dietician for proper food intake and schedule.

Hydrate

More than half of our body is composed of water and when we exercise, we lose some of these as sweat. Water is essential in our body's everyday processes. And without adequate water levels our body is unable to function optimally.

Dehydration is a serious threat to our health. And we should keep ourselves hydrated by drinking adequate amounts of water. Dehydration can cause dizziness and weakness. And when you're working with weights at the gym, this could lead to a serious accident.

Get some sleep

Sleep is not overrated. Sleeping gives our time to recover and get much needed energy for the next day. Spending a few hours at the gym is an excellent way to get a healthy body but we should also give our body much needed time for rest. Without sleep, going to the gym the following day would not be possible or even be dangerous. Seven to eight hours of sleep is all that's needed for our body to repair and get itself ready for the next day.

Gradually increase the intensity of your workout

Aside from performing warm-up exercises before working out, gradually increase the intensity of your workout. Build your cardio and strength before progressing into heavier weights. Workout injuries are often caused by overdoing your exercises. Having a healthy and slimmer body can't be achieved in a day.

Listen to your body

When you're tired get some rest. To keep workouts healthy and free from injuries, simply listen to your body. Pain is our body's way of telling something is wrong. Listen to your body for any signals such as pain or tiredness.

• healthy heart
• Omega 3
• Dangers Omega 3
• Omega 3 Overdose

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Written by Lisa Jillanza

The benefits of Omega 3 fatty acids are well documented. A diet that includes this essential nutrient can lower our risk for cardiovascular disease and decrease the levels of cholesterol. However, its benefits go beyond preventing diseases. It is also essential for normal body functioning.

But what happens when we take in more than the healthy amounts of Omega 3?

The recommended daily dose for Omega 3 is 800mg to 1,000 mg. This is equivalent to eating two fish dishes weekly. However, people who are planning to reduce their triglycerides by using Omega 3 fatty acids, higher dosages could be taken upon your doctor's advice. There are no set levels for children. It is only advised that they avoid eating fish that are contaminated with chemicals or mercury. This is also readily available in Omega 3 supplements.

 The Good Side of Omega 3

Omega 3 supplements have been flying off the shelves and for good reason. Medical studies have proven that these essential fatty acids are important for many processes in the body including brain development.

This essential nutrient counteracts the effects of bad cholesterol. It prevents plaque buildup, improving blood flow. It reduces the levels of triglycerides and lowers blood pressure. Omega 3 can also reduce the risk for abnormal heart rhythms or arrhythmia. Overall, Omega 3 is a wonder nutrient that could not only reduce the risk for cardiovascular diseases but also help people suffering from it.

Pros and Cons

There are some risks associated with consuming large amounts of fish. However, this is more associated with eating contaminated fish. The amount of chemicals contained in fishes could be attributed to species and where this was harvested. Fish that have longer life spans for example have a higher risk of containing mercury in their system. If you feel that your fish may contain large amounts of mercury, information is available in your local health boards.

Sources of Omega 3

Fish is the most popular source of Omega 3 fatty acids. Of note, anchovies, mackerel, halibut, swordfish, salmon, fresh water bass, shrimp, calamari, oysters and herring are rich sources of Omega 3. This could also be sourced from plants that include soybean, canola, olive and flax oils.

Omega 3 is now also available in dietary supplements. This however, should not be considered as medications for treating cardiac problems. It is intended to be an alternative source for Omega 3 for people who can't take it from natural sources.

Dangers of Omega 3 Overdose

The dangers associated with taking large amounts of Omega 3 is directly associated with its benefits. One example is its anti-inflammatory properties that could help people suffering from arthritis. When you reduce the chances of clotting it increases the possibility of bleeding. And the best way of avoiding this is to eat well rounded diet. Take your recommended dose of Omega 3 but don't forget meat for example. It helps in the normal balance of nutrients in the body, making sure that you are getting all the recommended amounts of nutrients.

• weight
• healthy alternatives to surgical procedures
• breast enlargement

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Written by Lisa Jillanza

A well filled out shirt looks better than a dress that hangs shapeless in you. Unless you are fearfully thin and is modeling for something that requires it, a well shaped body, the right booty and the right chest size that complements your structure will make you more human.

And with this idea, many women are seeking ways to help them improve their breast size. Next to losing weight, many women dreams of being well endowed in the chest if given a chance.

Some Short term Remedies for a Well Filled Breast

A push up bra has long been doing wonders for many women. But then today, it doesn't seem enough, why settle for a temporary one when you can have it permanently through other options?

Another way to cheat on the size is by looking for clothes that may enhance your breast size. A strategically made dress, the right collar and the right ruffles can help put emphasis on your breast, creating an illusion of it getting bigger.

The average American female breast size is 35.9 inches. It falls a hair inch short from the typical perfect body vital statistics of 36-26-36! But nevertheless, this ideals has long been obsolete, breast size that is bigger than 36 is more coveted now.

Natural Breast Enhancing Alternatives

There are different methods of breast enlargement. Of which some are natural some can be sought from medical and cosmetic clinics. The former we will discuss now, and the latter, later.

1. Your breasts are made up of fats and not muscles. Contrary to the belief that exercise will make your breast bigger, exercise can't. But it can tone your pectoral muscles beneath the breast which will help make it bigger. Good exercises includes:

• Push ups
• Chest presses. You can make use of dumbbells here. Lie back on a bench, lift weights to your chest, lift it up straight and slowly lower it down again. Repeat and change dumbbells weight.
• Chest compression, contraction. Contract muscles here but don't extend. Stand with feet apart, hold a towel in front of chest, arms outstretched. Pull at the sides of the towel at the same time. Do it repeatedly in short bursts.

2. Breast massage. Breast massage has long been used in ancient cultures to increase breast. Massage can stimulate growth as well as increase circulation. Do it 20-30 minutes a day and size can improve in as early as 30 days. To do the massage, follow below:

• Warm your hands by rubbing them together.
• Place your warm hands in your breasts.
• Rub your hands inwards going around your breast in circles.
• Make your right hand circle in clockwise direction.
• Your left should do a circling counter clockwise direction.
• Rewarm your hands and make sure you do 100-300 circular massage in the morning and another at night.

3. Some herbs can be very beneficial. But this should depend as well. Some herbs are not safe. This should be consulted to experts first. Fenugreek has been a well-known herb for the process.

4. Avoid toxic foods and substances, alcohol and smoking. 

Breast Enlargement Options

Breast enlargement hasn't been hype; it has been there to stay. A proof to this is the growing industry of breast augmentation and implants surgery. Breast augmentation has taken a top spot in most clinics all over the world.

Options include different types of implants, size of breast and the type of surgical technique.  It would require you to save up for it though but its long term benefits are also notable.

Some unhealthy alternatives maybe offered to you such as estrogen injection and other plant based estrogens. Stay away from it, they may be cancerous. You can go for the options above or try to consult a doctor to be sure.

• keeping feet healthy
• cracked feet
• sore feet
• aching feet

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Written by Lisa Jillanza

Foot conditions such as cracked feet are often brushed aside because it is considered as a cosmetic inconvenience. After all it could easily be hidden out of sight by wearing shoes or covering it up with socks. But cracked feet can be a cause of insecurity especially when you're planning a trip to the beach. You wouldn't want those cracked feet ruining those beautiful sandals. Good thing, cracked feet can be treated easily and you could find some of these right in your kitchen.

Vegetable Oils

We all know how vegetable oils make a better alternative to animal oils. But these oils can also help you get rid of unsightly cracked feet. To get rid of cracked feet, soak it in soapy water. Then use a pumice stone to scrub the dry skin areas. Gently massage the area with vegetable oil. Wear clean sock and leave them overnight to let the oils seep deep into the skin. Repeat this until the cracks disappear leaving only smooth skin.

Paraffin Wax

Cracked feet are usually asymptomatic and do not cause pain. But extreme cases of cracked feet where cracks run deep into the skin, pain is usually reported. A paraffin wax treatment could be used to provide temporary pain relief. Paraffin wax is also especially effective in softening hard, dry skin cracks.

Lemons

Soak your feet in water mixed with lemons for a few minutes. Lemons are acidic and can be used to break hard, dry skin. Use lukewarm water as hot water can cause the skin to dry out even more. Use pumice stone to scrub cracked skin areas.

Ripe Bananas

Certainly one of the healthiest fruits available, ripe bananas could also be used to treat cracked feet. Get a couple of ripe bananas and turn it into paste. Apply this directly over the feet and leave it for a few minutes. Let it stay for 10 to 15 minutes and rinse it off with water. The banana acts as a natural skin moisturizer that restores nourishment to the skin.

Honey

Honey has two properties which make it ideal for treating cracked feet. It is a natural moisturizer and has antibacterial properties. Its moisturizing properties soften the skin which makes it easier for you to scrub dry, excess skin. Cracked heels can create easy portals for infection to set in. These cracks could run deep into the skin and open the skin for infection. Honey's antibacterial properties protect you against infection.

Petroleum Jelly

This is an excellent way of protecting our feet against cracked heels as well as locking in moisture in the skin. Apply petroleum jelly right after scrubbing. Wear socks to keep petroleum jelly locked in.

The skin is our body's largest organ. Proper skin care is more than erasing wrinkles or fine lines. Cracked feet may not have the same level of urgency such as the development of fine lines or wrinkles but it also shows neglect. Treating cracked skin is easy. These treatments can be done at home and are not only effective but also comes cheap.