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If you are on a diet or simply enjoying a healthy lifestyle, than you probably know that peer pressure to eat foods that are not good for you is a major part of your life. If you are concerned about nutrition and the food that goes into your mouth, don’t worry?there are ways to overcome peer pressure. It simply takes a little know-how to get people off your back!

Parties are a major source of peer pressure, especially with alcohol. However, remember that alcohol contains hundreds of calories in just one drink and of little to no nutritional value. When you go to a party, people may pressure you to have a drink and relax, and it can be difficult to say no when they are constantly trying to convince you. Instead, offer to drive to the bar instead. This way, you re the designated driver, so people won’t want you to drink and, in fact, they will probably be purchasing you waters and maybe even helping to pay for your gas. It’s a win-win situation for everyone.

Another time when you may feel pressured to eat is at work when the boss orders lunch for everyone at a meeting or when you have to visit a client. Instead of giving in to temptation, simply and politely decline, by letting your boss know in advance or order a meal that is more nutritious and request only a small serving.

Baby showers, weddings, birthday parties, and other special events can also wreak havoc on your diet and nutrition, even if you are good at resisting temptation on your own. When someone hands you a piece of cake and won’t take no for an answer, it can be difficult to know what to say! Here, little white lies might be appropriate. For instance, saying that your stomach was upset earlier in the day will convince a person that you don’t want to eat at the moment or pretending to have a chocolate allergy will get people to allow you to enjoy the party without a hassle surrounding food. A better way is to make a joke of it telling the truth, that your watching what you’re eating. (I’m On a Health Kick)

Remember, however, that while refusing foods of poor nutritional value is great, you should not stop eating good foods or start missing meals. If you do, dangerous eating habits and disorders can develop, which will give you, your friends, and your doctor a real reason to worry. It’s OK to say no to peer pressure and poor nutrition, but don’t say no to food in general!

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Eating a variety of healthy foods is the best way for your child to get needed nutrients. But how do you encourage kids-notorious for being picky eaters-to explore the wide world of food? According to the health and parenting experts at KidsHealth, the answer is pleasant persistence.

It turns out that once is not enough when it comes to kids and trying new foods. It may take up to 15 tries before children warm up to new tastes, research shows. So if your child turns up his nose at green beans or broccoli, don’t assume he will never like those good-for-you green veggies.

Consider starting a new rule at your family table: Everyone takes at least a bite of what’s being served, even if they tried it before and didn’t like it. This exposes kids to new tastes again and again, increasing the odds that they’ll eventually accept some of them. It also makes trying new foods just part of the normal routine. The KidsHealth experts offer these tips for implementing this one-bite strategy:

• Put a small portion of the new food on your child’s plate. Or, if your child’s old enough, allow her to self-serve.

• When serving a new food, be sure to also include a familiar food on that night’s menu. Too much new stuff can be off-putting, especially to a hungry child.

• Keep the mood light and upbeat. Don’t make the one bite seem like a punishment.

• Talk about the new food you’re serving, where it comes from, other recipes it’s in, or even how to spell the food. (For instance, you might tell a toddler that zucchini starts with “Z.”)

• Be a sport by following the one-bite rule yourself.

Visiting restaurants, farmers’ markets and specialty markets can also expose kids to different foods. Use those outings to let your child choose a new food to try. Reading books about food and paging through cookbooks is another way to encourage experimentation. If a recipe looks good to your child, consider making it together. That new dish could become a favorite. But for now, start with just one bite.

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In the face of what many see as an exploding obesity epidemic among both adults and children, a growing number of state and regional legislatures are passing laws that prohibit the sale of junk foods in school vending machines and cafeterias.

The new regulations differ from region to region, but the general drift is to reduce the availability of sugar, salt, and fat laden foods and snacks, and replace them with more nutritious healthy foods and snacks.

The money issue

Such good intentions are not always easy to implement. Money raises its ugly head at numerous points along the way, making it difficult to move to more healthy alternatives.

First, vending machine operators naturally prefer to fill their machines with junk food because these “foods” generally have two major advantages over other more healthy alternatives. They have a higher profit margin, and they sell better because kids (for whatever reason) prefer them. This means the vending operators can offer schools attractive profit-sharing incentives when they fill up their machines with pop and candy bars.

As everybody in the business knows, “healthy” vending machines cannot properly compete with “unhealthy” ones until attractive, good-tasting healthy snack products are made available at a competitive price.

And student organizations themselves are split on the wisdom of going “healthy”. Many student groups use candy sales as one of their primary fund-raising methods. According to Laura Thomas, a senior at Wilcox High School in Santa Clara, California, “These sales fit the needs of the clubs because they can sell at school, during lunch or in class. If clubs were forced to switch to selling other things like calendars or magazines, they would have to drastically shift their target market. Chances are students simply wouldn’t be interested in those new products as much as they are in candy.”

In other words, not allowing junk food sales by student groups would make fund-raising programs in the schools much more difficult, and would threaten the current fund-raising structure that feeds cash directly into the school program. Of course not everyone agrees this would be a bad thing. As another California student, Leah Karlins, a junior at Branham High School in San Jose said “it seems no one is asking the obvious question — why do our schools need to sell brownies to pay for sports teams and clubs?”

Meal changes don’t come easily

There are similar problems when it comes to changing cafeteria menus. Not only is it usually less expensive to offer french fries every day, but it is much easier, takes less planning, and will probably be more broadly accepted by the students doing the eating.

Menu changes usually involve a good deal of experimentation and have to be introduced slowly. Students are not going to switch to “eating healthy” without a relatively long and gradual transition period.

And of course cost is always a factor. Most school boards in the U.S. receive a meal subsidy from one or more levels of government, so they must keep their costs below that level. At the same time they must meet the gradually tightening nutritional standards. These standards are sometimes the result of intense industrial lobbies that appear to encourage “healthy” change, but can also make it difficult.

For instance, long-standing policies of the U.S. Department of Agriculture tend to discriminate in favor of diets that are heavy in meat and milk. The Physicians Committee for Responsible Medicine notes that meat alternatives are not subsidized by government, while meat and meat products are.

The result is that a low-fat, low-cholesterol veggie burger is often twice as expensive as a high-fat hamburger. The same thing happens with milk. Milk production is subsidized, but not the production of low-fat alternatives. And milk is even mandated within the U.S. federal school guidelines which require schools to offer only milk to drink, and include it in the base price of the lunch meal.

The bottom line is that the problem of poor eating habits among children is not something that is likely to go away quickly. While schools may dominate a child’s daily activities, they still only account for one meal a day. So what the children are doing for the rest of their meals is even more important.

This fact supports the claim that what schools really should be doing is teaching about nutrition and the importance of physical activity, and using school programs to set an example — as a matter of “putting your money where your mouth is”.

The objective should be to have these habits carry over into the rest of their choices and activities. Lunch programs, vending machines, and school activity programs are not solutions to the problems of overweight and inactivity. They primarily serve as examples of a better lifestyle, and point children in a healthier direction.

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There’s good news for those who want to incorporate more whole grains into their diet. Thanks to innovative menu planning and a growing number of products, it’s getting easier for consumers to include whole grains on a regular basis.

The U.S. Department of Agriculture (USDA) food pyramid recommends that adults consume at least three servings of whole grains per day. That’s the same as three ounce equivalents. But according to a recent survey by the Whole Grains Council and Knorr?-Lipton? Sides™ Made with Whole Grains, 68 percent of adults are unaware that they should consume at least three daily servings of whole grains.

USDA research has indicated that the majority of whole grain servings are consumed at breakfast, followed by snacks. Whole grain intake drops at lunch and dinner as each of these meals account for only 15 percent of daily whole grain consumption.

Fortunately, with a little creativity, it’s possible to find a number of ways to add whole grains to a family’s diet. Here are 10 quick tips:

• Buy quick-cooking whole grain pasta or rice side dishes for dinner.

• Make risottos and pilafs with whole grains such as barley, brown rice, bulgur, millet, quinoa or sorghum.

• Enjoy whole grain salads like tabbouleh.

• Try whole grain breads. Kids especially like whole grain pita bread.

• Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum or barley to your favorite canned or home-made soup.

• Substitute half the white flour with whole-wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes.

• Add half a cup of cooked bulgur, wild rice or barley to bread stuffing.

• Use whole corn meal for corn cakes, corn breads and corn muffins.

• Look for cereals made with grains such as kamut, kasha (buckwheat) or grano.

• Snack on multigrain chips and crackers or air-popped popcorn.

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Low-carb diets, while they may be effective in promoting quick weight loss, have been shown to increase inflammation in the body, according to researchers at the Virginia Polytechnic Institute and University. Not only does this age your skin, but your internal cells and organs as well. The solution is the IF Rating™ system, which shows you the foods that are both low-carb and anti-inflammatory.

Obesity, wrinkles, heart disease, hay fever, depression…all of these different problems share a common factor: inflammation. Now thought to be at the root of today’s most vexing health problems, chronic low-level inflammation is rooted in the foods you eat.

By reading the label, you can determine whether or not a food is high in carbohydrates, fats or sugars, but not whether it’s an inflammatory food. In The Inflammation Free Diet Plan, nutrition researcher Monica Reinagel takes the confusion and guesswork out of reducing inflammation with her revolutionary IF Rating system, which reveals which foods are best for reducing inflammation and which may make it worse. Using over 20 different nutritional factors to calculate each food’s rating, the IF Rating system helps you maximize both health and weight loss.

So do you choose the salmon or the steak? You’d probably be surprised at the answer. The IF Ratings reveal that one type of salmon may actually increase your risk of inflammation-driven aging and disease, while certain cuts of steak will reduce inflammation. This new information may change how you think about many common foods.

The Inflammation Free Diet Plan includes:

• IF Ratings for more than 1,600 common foods

• Tips to balance the effects of inflammatory foods with anti-inflammatory ones

• Three weeks of easy menus the whole family can enjoy

• An easy, flexible program you can follow for life

• More than 50 delicious anti-inflammatory recipes.

Perhaps the best part is that the plan works almost immediately. You’ll notice that your skin looks younger, your joints feel better and your allergy symptoms improve within days after you start. You’ll also be reducing your risk of heart disease, Alzheimer’s disease and diabetes in the future!

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So many people that are concerned with improving their health over look the health of their liver. The liver is called LIVE -R for a reason. The reason is the liver is involved with digestion and assimilation. It processes nutrients to give life to your body, to repair diseased and damaged tissue. It removes toxins and eliminates pathogen from getting into the blood that flow to all of your body cells.

Over 27,000 people every year die from chronic liver diseases and Cirrhosis. People with diabetes have a high number of deaths from liver deterioration. Over 60,000 people die from liver failure. It is estimated that 9,000 die from Chronic Hepatitis C and over 12,000 from liver cancer. Over 25 million people create some form of liver and gallbladder disease every year.

Liver disease is the Seventh killer of American people.

Don’t dismiss the health of your liver as you layout your plans to improve your health. Most people have some from of liver weakness and don’t even know it until it too late. Why not learn what you can do to treat your liver right so it can give you good LIFE.

Here is a list of symptoms that you will have when your liver is not working like it should.

Frequent headache not related to stress, eyestrain, or shoulder muscle tension
Frequent menstrual problems
Blurry vision or red eyes
Constant bitter taste in mouth
Excessive anger, depression or moodiness
Tenderness in the liver area – just under your right rib cage
Acne, psoriasis, eczema, rashes, and other skin problems
Weakness in your muscles and joint areas

Any one of these symptoms can be an indication that you have liver weakness. If you have two – three of them for sure you have some liver weakness.

So what can you do if you feel that you have some liver weakness?

The first area to work on is to examine the types of fats and oils you eat and make the changes that will give you better liver health.

Saturated fats, such as found in butter, meat, lard, and other oils are highly susceptible to oxygen damage through the process called oxidation. When these fats are oxidized they become rancid and form free radicals.

But Saturated fats are not the only fats that can be oxidized. Even unsaturated fats, the good oils, can be oxidized. Still it is better to eat most of our fats unsaturated since saturated fats are associated with heart conditions.

All fats can become oxidized outside the body by using them to fry your food or inside your body though the natural oxidation processes.

Liver cells are highly susceptible to free radicals. These free radicals are destructive to liver cell walls and weaken the health of the liver over time.

Also, Scientists have found that 17% of the oxygen you breathe and have available in your body becomes a free radical. These free radicals, again, attack and destroy liver cells.

To counter eating free radicals and the free radicals that are created in your body, you need to take anti-oxidant supplements and eat fruits and vegetables. The yellow and red colored fruits and vegetables are the highest in anti-oxidants. Of course it is best to also limit eating fried food and not use oils that have been sitting around to long.

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Are you running for the medicine cabinet as soon as you feel the slight pang of a headache coming on? I think we all do. There is a way we can be more proactive and decrease the amount of headaches we get simply by looking at our diet.

Research shows that some headaches, primarily the severe migraine type, can be triggered by what we eat. Experts suggest keeping a headache diary. Look for patterns to see which foods or beverages consistently cause headaches. Once you’ve identified a potential trigger, cut it out of your diet and see if the result is fewer headaches.

Here’s some common head-tension culprits to keep in mind:

Tyramine
Formed from the breakdown of protein as it ages, tyramine is found in red wine, overripe bananas, beer, ale, nuts, seeds, soy, chocolate, pickled foods, and some aged cheeses.
Caffeine
Over two cups of coffee a day means increased blood flow to the brain.
Alcohol
Alcohol can trigger a headache or cause dehydration and lead to a hangover headache.
MSG
The increased sodium intake MSG may result in a hangover-type or migraine headache.
Tannins
Usually associated with red wine, tannins are also found in apple juice, black-berries, coffee, tea, chocolate, and carob.
Nitrites
This food additive, found in processed meats such as hot dogs and lunch meat, can increase blood flow to the brain and cause a migraine.
Ice cream
This dessert and other very cold foods can irritate a nerve in the back of the throat and bring on “brain freeze,” which can trigger a headache.

If the diary is too tedious for you, at least try to lower consumption on the above items and see if you don’t notice a change in the number of headaches you experience. Always remember to drink lots of water throughout the day to fend off unwanted head tension.

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You probably know that saturated fats are bad fats that can cause all kinds of heart related diseases. Did you know that and the humble coconut oil has 92% saturated fats? Then why is it that there are many advocates of taking coconut oil as a health supplement? Isn’t that contradictory?

Supporters of virgin coconut oil argue that coconut oil helps them to improve skin condition, have more energy and even to lose weight. Huh? consuming saturated fats to lose weight? How is that possible?

These advocates hail the virgin coconut oil as one of the hottest new nutritional supplement to hit the health and nutrition industry in years. This logic flies against conventional wisdom, isn’t it?

Saturated fat and there are plenty of it in coconut oil has been the villain for heart diseases. When hydrogenated vegetable fat (trans fat) was invented like in margarine, it was supposed to replace unhealthy saturated fat like in butter and was thought to be a healthier form of fat only until it was discovered in the last few years that trans fat is more dangerous to your heart health than saturated fat.

It is with this thinking that proponents of coconut fats is now arguing that not all forms of saturated fat may be bad and the coconut oil may be one of them. Dr. Bruce Fife, a US based naturopath and author of “The Coconut Oil Miracle” remarked during a press conference in Singapore last month, “Not all saturated fatty acids act in the same way. The fat in coconut oil is different from most other fats and has many health giving properties”.

He further added that, “The Lauric acid (I coconut oil) boosts immunity, has antioxidant properties and is being investigated in reducing viral load in HIV patients. You should also take into account the size of the carbon chain in the fatty acid. Most of the oils and fats we consume are long?chain fatty acids. Coconut oil is the richest source of medium-chain fatty acids, which actually behave very differently from the long-chain versions.”

“Medium-chain fatty acids in coconut oil boost the body’s metabolic rate and promote weight loss. They are broken down immediately in the liver to produce energy and are not stored as fat,” he added.

So is the consumption of coconut fats good or bad for health? It’s very controversial isn’t it?

Let’s hear it from another expert Dr Annie Leong, deputy director of the nutrition department at the Health Promotion Board. “There is not enough evidence to prove that medium-chain saturated fats can reduce heart risk.”

Nutritionist Anna Jacob argued that, “Kerala is the coconut capital of India and it also has the highest rates of heart disease. While it is possible to argue that Indians are genetically predisposed to heart disease, but a diet high in saturated fat as well could heighten that risk.”

My question is that since Indians are more prone to heart disease, then the high rates of heart disease should be spread evenly throughout India and not just in Kerala, don’t you think so? Therefore, I am still a little skeptical.

So who is right and who is wrong? So is coconut oil saturated fat good or bad for your heart health? Well, the jury is still out there as far as I am concerned. I for one will make a conscious effort to avoid consuming coconut oil too often until the coconut debate is more conclusive with empirical evidence that the coconut oil is good for heart health.

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In an attempt to explain the obesity epidemic in the world, fingers have recently been pointing to fructose ? the sweetener found naturally in fruit and honey and as a component of high-fructose corn syrup used in sweetened foods and beverages.

Some research has suggested that fructose may stimulate a hormonal response in the body that promotes weight gain, while other studies have hypothesized that fructose, vs. other forms of sugar, may trick you into thinking you are hungrier than you should be. But is fructose the real culprit? Many experts don’t think so.

John S. White, PhD, a researcher specializing in nutritive sweeteners, finds the information unfounded. “I don’t believe that limiting any single food ingredient would be at all effective. Obesity is caused by a host of environmental, psychological, and physiological factors. All macronutrient food ingredients — fats, carbohydrates, and proteins — will contribute to weight gain when consumed to excess. … That may not be a trendy position, but it is one that is consistent with rational science.”

White’s colleagues agree. The expert view is that fructose may only be one ingredient causing people to gain weight, but other factors should be looked at, and overall calorie intake is likely high in obese people. Limit your consumption of fructose-sweetened beverages and snack foods just as you would any simple carb. Get your carbs from whole grains and veggies instead. They suggest reading labels carefully and when you need a sweet, try to choose fruit over artificial candy and beverages.

The fact of the matter here is that added sugars, in any form, can be a significant factor in obesity. The moral of the story: don’t give fructose a bad rap – everything in moderation – you could gain weight by eating too much of any food.

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Many sober, law abiding people who would never dream of knowingly ingesting a mind- altering drug, actually consume one every day?caffeine!

Caffeine is so pervasive in our culture and in many other cultures that we often forget it is actually a drug that affects our brain. Caffeine is present in coffee, tea, many cola drinks and over the counter medications.

The most common way that most of us ingest caffeine is in the form of coffee. And some of us drink many cups of coffee in a day.

If you are one of those people who drinks a lot of coffee daily, you probably wonder what all that coffee is doing to you. Is coffee really bad for you, or is drinking coffee just a harmless vice? Can it be possible that coffee is actually good for us?

The research on coffee shows mixed results. Some studies show that drinking coffee increases the rate of heart attacks, while other studies have shown that drinking large amounts of coffee decreases the risk of diabetes.

There are nutritional advisers who claim that coffee makes us age faster, wears out our adrenal glands, and causes all sorts of untold damage to our cells.

Other researchers claim that coffee, especially if it’s freshly roasted and ground, is full of antioxidants, and therefore good for us. Most doctors say that drinking one or two cups of coffee a day is probably not harmful. And of course there are others who say we ought to avoid caffeine altogether.

The one thing that most researchers and most coffee drinkers agree on is that coffee can keep us awake at night and cause insomnia if we drink it late in the day.

Yet many of us drink coffee precisely because we want to boost up the activity of our brain cells, especially when we first wake up.

Many of us feel that we cannot really get going in the morning until we have had our first cup of coffee. We often continue to drink coffee throughout the day whenever our energy appears to be flagging and our brain seems to need additional help to think more clearly.

Does caffeine really enhance mental performance, or is that just a myth? Yes, caffeine does give a temporary boost to brain cells. But the amount required to improve mental performance is not very high. Even half a cup of coffee will be enough to give your brain a boost that lasts several hours.

Oddly enough, more caffeine is not necessarily better. In one test done when high-level executives were given the equivalent of fourteen cups of coffee in a day, they made their decisions faster, but the decisions were not of very good quality.

Not every person reacts to caffeine in the same way. Some people experience greater mental clarity, alertness and productivity after a cup of coffee. Other people become jittery, anxious, or depressed when they drink coffee. Although caffeine will keep most of us awake if taken at night, it does not have this effect in everyone.

In some older people, coffee or tea can improve memory and alertness enough to partly offset the effects of aging.

It is true that caffeine is mildly addicting for most people. Some people can quit using caffeine with absolutely no withdrawal symptoms, while others will feel headaches, fatigue, and experience cravings for caffeine for weeks.

Caffeine works by blocking one of the neurotransmitters–adenosine?which normally tells brain cells to calm down. Brain cells that have been affected by caffeine will remain excited and on high alert for several hours.

The most noticeable negative effect of caffeine is that it can interfere with sleep. In most people, drinking coffee, tea or cola in the late afternoon or in the evening will cause insomnia.

If you are particularly affected by caffeine, you will find that the quantity and quality of your sleep will be greatly reduced. This can set off a vicious cycle, where you feel so tired all the next day that you drink a lot more coffee just to try to feel awake.

If this is happening to you, cut back on the amount of coffee you consume each day. You may experience fewer withdrawal symptoms if you cut down gradually. You may wish to substitute green tea for some of your cups of coffee. Green tea has some caffeine, but not as much as coffee.

Better yet, consider substituting exercise for some of those cups of coffee. If you can’t leave your workplace, at least get up from your chair periodically.

Do a few stretches, walk around a bit, and jump up and down a few times. Take some deep breaths. A little exercise break can revitalize your brain without giving you the caffeine jitters.

Remember that your brain won’t really benefit from more than one or two cups of coffee in a day.

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