The Fever Lever Center

“But I eat healthy,” you might say. That may be but if you are not supplementing
your diet with nutritional supplements then you likely have certain nutritional
deficiencies. You might be eating everything you should be but the problem is that
the majority of our fruits and vegetables today do not have the nutrients they once
had. They have been stripped of their valuable nutrients by big business farming
practices, premature picking and improper storage practices. While we may think we
are eating well we are eating empty calories from nutrient stripped food grown in
land stripped of the necessary minerals to produce healthy food.

Could this improper nutrition be why we have so much disease today? Consider your
grandparents and their families and think about how long they lived. You will find
that for the most part they lived longer and without the help of pharmaceutical
medications. Elderly people today seem to be on long lists of drugs and they are
still plagued by Alzheimers and other disease. There were two differences in their
lives. They were not subject to the environmental hazards which plague our world
today and their food was wholesome.

Our food is probably not going to get any better. Therefore it is a necessity to
supplement with professional quality nutritional supplements.

With so many supplements on the market making outrageous claims it can be difficult
to know which ones are good. Some supplements claim that you must use a liquid
supplement because tablets don’t break down in the body. This is simply not true. If
it were, most of our medications would be in liquid form. This is only a problem
when tablet supplements are not designed with quality in mind so that they break
down. In fact, liquid supplements are not as effective as properly made tablets
because the acid in the stomach attacks it before it has a chance to be absorbed
into the blood stream. Pharmaceutical grade medications have solved this problem by
using a special enteric coating which is designed to protect the tablet while it
passes through the stomach. Our third generation Total Balance supplements now use
this coating technology.

The delivery systems or coating is one aspect of a quality supplement but what about
the formula itself. Of equal importance is the quality of the ingredients and the
manufacturing and blending procedures.

Not only are the ingredients important but the formula mixture is also vital to a
quality supplement. Different ingredients react differently with each other. They
can react in a positive way but also in dangerous ways. Dr. A. Munem, head of our
Research and Development department, examines how our ingredients interact with each
other to ensure correct formulas.

Selecting the right ingredients is very important because there can be huge
variances in ingredients from different manufacturers. Biotin for example is
available from 3% potency to 99% potency. While most manufacturers use raw
ingredients with approximately 20% active ingredients we use more potent versions
which have 60% potency.

Herbal ingredients can have even greater variations than other ingredients because
of the different extraction methods that are used and the percentage of actives. For
example, in some instances the non active ingredient can actually be more active in
the product than the active ingredient because it is needed to carry the active
ingredient.

The other problem with so many supplements is that they often do not contain what
they claim to contain. First of all, this occurs because of the fact that there are
no regulatory requirements in the USA where these supplements are made. This problem
is then made worse because of the intense competition among supplement
manufacturers. Secondly, this happens because of the complexity of the blending
process.

It is important that you understand the issues around supplements and how to choose
good quality nutritional supplementation. Something to also keep in mind is that
just because a product says it is manufactured in an FDA approved facility or a
pharmaceutical facility this only means that the facility has met certain hygiene
requirements.

We follow all of the above procedures in producing our supplements because our
business is based on establishing life long satisfied customers. In order to do this
we must provide the best value for the money of any professional
health supplement. In fact, we guarantee this in writing!

Barry is a Distributor for Xtend Life Natural Products. Feed your body with the most comprehensive formula designed for maximum
absorbtion at a price that will shock you!

To discover how Total Balance can help you, go to …
http://healthybody.xtend-life.com/default.asp?id=270030

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Health Supplement - what is it?

So what is a health supplement? Health supplement is a term that means products made of one or more of the fundamental nutrients, for example vitamins or minerals and which is very beneficial for our health. It provides you with some specific (or a mix of) vitamins, minerals, herbs, botanicals, amino acids, metabolites, etc. Our health depends on the correct intake of these nutrients and if the diet doesn’t work, some type of health supplement or supplements would be the answer.

Health Supplement - vitamins.

Many health supplements provide us with various vitamins. For example, vitamin A, vitamin D, and vitamin E. Vitamin A plays an important role in vision, bone growth, reproduction, and cell division and cell differentiation. Vitamin D maintains normal blood levels of calcium and phosphorus, helping to form and maintain strong bones. Vitamin E is a very powerful biological antioxidant, which plays a great role in preventing cell damage that may contribute to the development of cardiovascular disease and cancer.

Health Supplement - minerals.

Health supplements also provide us with various minerals. Minerals play a number of roles, like helping your body to use the energy from foods. For example, iron supplement provides your body with iron, which is an important component of proteins involved in oxygen transport and metabolism. Calcium supplement provides us with calcium, which is critical for transmission of nerve impulses, regulation of the heartbeat, clotting of blood, and building and maintaining healthy bones.

Health supplement - be careful.

Before you start taking some type of health supplement, make sure that an appropriate diet is not enough to increase the intake of some minerals or vitamins. Consult with a doctor to see that using supplements is right for you. Some supplements may have side effects.

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For more information http://www.liquid-vitamins-4u.com

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As I have become more involved in using functional nutritional therapy in my practice, I have come to realize that many people are still confused about the safety and effectiveness of various dietary supplements. Because these products are “natural”, many feel they are always safe to use. Although supplements and herbs can be safer than pharmaceutical drugs, they can still function as drugs in the body and should be used with caution and respect.

It is estimated that over 80% of the world’s population and 60 million Americans use some form of complementary and alternative medicine (CAM). However, although many believe CAM compliments their current traditional healthcare, most do not inform their physicians that they are taking these products. And, many providers don’t ask or discuss CAM use with their patients, although one survey of 181 cardiologists found that half of them took antioxidant vitamins, themselves.

What many people don’t realize is that there is no regulatory agency in charge of the supplement industry. Herbal products are not tested for purity, effectiveness and safety as drugs are. In 1994, the Dietary Supplement Health and Education Act (DSHEA) was enacted that requires the FDA to prove beyond any doubt that a supplement is unsafe before removing it from the market. Other than regulating what can be included on the label, they are unable to enforce any other regulation.

There is no incentive for supplement companies to conduct research because they are unable to patent ‘natural’ products. Those marketing herbs and other supplements save millions of dollars not spent on research, or worse, yet, conduct their own “research”, which often does not include rigorous controls. Although there are many excellent and reputable supplement companies on the market, the typical consumer is unlikely to know who the credible ones are. Many independent sales representatives only know what the company tells them, and are as unaware as the consumer.

Even if the supplements are pure and not harmful by themselves, problems arise when combined with drugs. Dietary supplements may compete with drugs, leading to toxicity or treatment failure of that drug. An estimated 4 million people are at risk for herbal-prescription drug interactions. Here is a list of the most common interactions between supplements and drugs:

* Warfarin (Coumadin) is used to prevent blood clotting for those at risk for deep vein thrombosis, stroke, or heart attack. Supplements that can change bleeding time controlled by this drug include flaxseed oil and fish oil supplements, goldenseal, saw palmetto, feverfew, garlic, ginseng, and willow bark, just to name a few.

* Digoxin is another heart medication. Ginseng has been noted to falsely elevate blood digoxin levels. Some herbs that will affect drug effectiveness include senna, licorice, aloe, cascara, hawthorne, foxglove, goldenseal and guar gum.

* Phenytoin is a drug used for seizures. Herbal interactions to be aware of include ginkgo biloba, white willow, lemon balm, skull cap, kava kava, and valerian root, to name a few. It is also important to know that Folate supplementation is necessary with Phenytoin, but excess Folate can be harmful.

* It’s important to take calcium supplements and vitamin D two hours apart from taking either Phenytoin or Digoxin in order to not interfere with these drug’s effects.

Of particular concern are interactions with the herb St. John’s Wort, which is taken by 7.5 million Americans as a depression remedy. This herb can cause serious consequences when taken with drugs such as Prozac, Zoloft, or Paxil, as well as warfarin, cyclosporine, and oral contraceptives. This herb may also interact with Digoxin, chemotherapy drugs, and other drugs, causing treatment failure. Some of these interactions are serious enough that if St. John’s Wort were a drug, the government would restrict marketing, make it a prescription-only item, or require label warnings.

So, what can one do??

Anyone taking a dietary supplement should first do their homework. Know exactly what the purpose of a particular supplement is for and learn all known interactions. There are many excellent informational websites on the internet. A good rule of thumb is to look for a site that does not offer products for sale!

It’s also important to inform your healthcare professional what supplements you are taking, in order to avoid potential supplement-drug interactions that could put you at medical risk. Although many credible professionals sell products, there are just as many who sell products but don’t really understand the physiology of the human body and are just out to make money. Supplement sales is a very popular ‘easy’ way to make money today!

It’s just as important to do one’s homework when looking for a complementary care practitioner. Although this is only one set of criteria, the best recommendation is to look for one or any of these: A pharmacist or registered dietitian who is educated in medicinal herbs, a physician who specializes in functional medicine, or an MD, OD, ND, DC, PharmD or RD who also has the CCN credential.

Don’t be afraid to take supplements. They serve a very beneficial purpose. But do know why you’re taking each supplement, just as you should know why you take any prescription medications. Be an informed consumer and take responsibility for your health and wellbeing.

Marjorie Geiser has been teaching health, fitness and nutrition since 1982. She is a nutritionist, registered dietitian, certified personal trainer and life coach. As the owner of MEG Fitness, Marjorie’s goal for her clients is to help them incorporate healthy eating and fitness into their busy lives. To learn more about the services Margie offers, go to her website at www.megfit.com or email her at Margie@megfit.com

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One of the best ways that a person can benefit from a healthy diet and exercise routine is the addition of sports nutrition in the form of extra protein. Protein is found naturally in many of the foods we eat. But a person who exercises often should get one gram of protein per pound of their body weight. This presents a problem in our fast breakfast (or no breakfast) and fast food lunch lifestyles. We don’t always get the protein our body needs to benefit from our daily workouts. This needed protein can be acquired safely from sport supplements promoting extra protein.

Protein nutritional sports drinks and mixes can provide many benefits other than increasing muscle mass and body tone. Proper protein sports supplements can help your body repair damaged cells, such as repairing muscles and bones that may get damaged during a workout. Like carbohydrates, protein can give you energy throughout the day, but unlike carbohydrates, protein offers a lower level of energy that last much longer, keeping the weight off that generally comes from a high carbohydrates diet. Getting the right amount of protein, even through sports nutrition supplements, can help the body make essential amino acids as well.

One type of protein sports nutritional supplement you may see is one called whey protein. Whey comes from milk and is one of the highest quality forms of protein with a rich amount of amino acids. And unlike other forms of protein (red meat for example) whey offers protein in a low fat and low cholesterol form. Whether you just run every other day or you are a professional athlete, protein sports supplements can help increase your body’s energy and strength. Most athletes consume a protein shake of some kind before and immediately after exercise or an event to help repair and rebuild damaged muscles.

Keith run’s an online supplement company specializing in sports nutrition. His site can be found at www.mynutritioninsider.com/shop/Protein_Drinks.

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I hope that you will not be fooled by the unbelievable advertising on some food packages. For example, labels on ginseng tea and gingko-fortified cereal both claim they will promote sharp thinking. There is no solid evidence that either ginseng or gingko improve thinking, but for this discussion, let’s assume they do. Ginseng is a stimulant just like an amphetamine. If you were to take too much ginseng, you would get diarrhea and a headache; a massive overdose could raise your blood pressure, cause a stroke and even death. If the correct dose of ginseng is contained in one cup of the tea, that means that you are taking a drug when you drink a cupful; two cups can give you a headache and ten cups might kill you.

It’s the dose that makes a poison. If a substance is to cause a health benefit, you have to eat an exact dose. If you take less, you don’t receive any benefit. If you take too much, you can suffer unpleasant side effects or even die. Drugs and supplements specify the dose on the bottle; if you take a whole bottle-full instead of one pill and die of an overdose, the manufacturer will not be held responsible. But nobody measures exact portions of food. What happens if you drink the ginseng tea all day to quench your thirst?

The same applies to gingko-fortified cereals. How much cereal do you have to eat to improve your mind? What happens if your child likes the flavor and eats the whole box? Foods that truly contain medicines would harm you if you ate too much. Of course the food manufacturers are not stupid, so they put in so little of the substance that it cannot possibly harm you in any amount - and therefore, of course, cannot have any benefit. This is deceptive advertising at its worst. Save your money.

How to Pick a Breakfast Cereal

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties. For more information and hundreds of fitness and health reports, visit http://www.DrMirkin.com

Free weekly newsletter on fitness, health, and nutrition.

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The confusion about eating healthy and dieting will now be cleared up, all in one easy sentence. Are you ready? Everyone is different.

What is healthy for one person is not going to be the best diet for everyone else. You are different than everyone else. What food is best for you is not necessarily going to be what is right for everyone else. Some people do well on meat, others don’t. Some people are fine with lots of carbs, others not. What food is best for you is really dependent on you and your lifestyle.

I will make it really simple to help you figure out what is good. There are a couple of general rules of thumb that apply to everyone. They are really simple. Are you ready?

1. Fresh
2. Pure

It is that simple. All the food you eat, no matter what kind you eat, should be fresh and pure. It is that simple. Then, just listen to your inner knowing, and it will tell you what to eat that is fresh and pure.

If you are craving steak, eat steak. If you want veggies, eat veggies. If you want some fruit, eat fruit. If you want some nuts or seeds, eat nuts and seeds. When your choices of food are always from the fresh and pure categories, you will eat exactly what you need to eat without having to worry about your carbs, calories, fat, cholesterol, or anything. It’s so simple.

So what does fresh mean? Fresh generally means not in a can or box. Most things that are put into cans and boxes are old and dead. The life force has been long gone from the food. It is no longer fresh. Now, stuff in a box or can may be fresh, but it usually isn’t. Frozen stuff can go either way. Frozen stuff is usually fresher than boxed or canned stuff. It has to be, because it cannot last as long frozen as it can in a box or can.

What does Pure mean? This means nothing artificial and nothing added, including poisons, pesticides or, one of the biggest culprits, refined carbohydrates, commonly called sugar. Sugar is added to almost everything in a regular grocery store. Even many things in a supposed “health food store” have sugar added. Pure usually includes the food being organic.

It is my position that if a food product meets the categories of both fresh and pure, it is not inherently bad, ever. There is no one food that is right for everyone and there is no food that if fresh and pure, is wrong for everyone either.

Some people are better off not eating late at night, others are. Some people do well skipping breakfast, others don’t. Some people do well with three big meals, others do better snacking all day long. Some do better with variety, some do better with the same thing over and over again. It is really different for everyone.

Choose foods that you want to eat, that sound good to you that are fresh and pure. Listen to your inner wisdom and what it is telling you to eat, and you will be just fine. And Coincidentally, eating healthy and resetting your weight-o-stat is the only permanent “weight loss” solution.

There is a hidden price you have to pay to eat junk food. I also share this and more with you in my free e-course that this article is a part of. Go to http://www.HealthyEatingDiet.com to get the full e-course. Dr. Jamie wants to help give you Permanent Results with his “non-diet.” He is also giving you dozens of valuable free gifts to “ethically bribe” you into helping him make his new book, “The Ultimate Non-Diet” a #1 best seller. For details on the book go to: http://www.TheUltimateNonDiet.com/free

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You built miniature forts with them on your plate. You made a million different art masterpieces with them, your favorite being the smiley face. At times they even became your instant weapons of dinner-table destruction. You’d simply put them on your fork then point them towards your target and fire. Most of the time, however, the war was between you and them. You’d be forced to sit at the table just staring at them for what seemed like centuries. No dessert, no playtime, no fun, not until you ate your stupid veggies.

If you grew up thinking that veggies were you worst enemies, then it’s time to make peace. There’s a reason those drill sergeants, a.k.a. your parents, tortured you every night. They knew it, and by now you should, too. When it comes to your well-being, veggies are your best friends. Nutritionally speaking, they are the superstars of health.

While the Incredible Hulk may look like the strongest green powerhouse around, he’s got nothing against the extraordinary strength of spinach or the out of this world brawniness of broccoli. They are potent powerhouses of vitamins, minerals, fiber and antioxidants. They are also naturally low in fat, sodium and calories and contain no cholesterol. Sorry Hulk, there’s no contest. Veggies are edible and incredible.

Rainbows are not only remarkably beautiful to view, but they’re also extremely delicious. Vary your veggies, and you will find the pot of wealth in the form of sound health. Vegetables come in all shapes and colors, and each one is unique and full of different nutrients. Experts suggest you eat at least five to seven servings of a day and go crazy on color. The more versatile you are with your veggies, the better. Not only will eating a variety ensure you get more nutrients, but it also helps make meals and snacks more tasty and interesting.

No more fighting your veggies. If you haven’t opened your mind and mouth to the delicious and amazing benefits of vegetables, it’s time to you gave them a chance. Here’s a list of the top 10 reasons, according to The American Institute for Cancer Research, why you should sign the treaty of leafy health and incorporate veggies into your diet.

1. Keep Trim
2. Prevent Heart Disease
3. Control Diabetes
4. Avoid Diverticulosis
5. Reduce the Risk of Certain Types of Cancer
6. Prevent Stroke and Other Diseases and Illnesses
7. Bring Blood Pressure Down
8. Lower Risk of Adult Blindness
9. Satisfy Your Sweet Tooth
10. Pure Pleasure

Carolina Diaz-Bordon, eDiets.com Staff Writer

At eDiets, there’s something for every body. Click here to choose from more than 20 personalized diet plans!

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What are Glyconutritionals?

The Greek word “Glyco” means “Sugar”. Most people think of sugar as being bad for you. However, there are actually TWO kinds of sugars. One is the refined or “extracellular” sugars which have been long associated with human disease. The other sugars are “intracellular” which can be found in fruits and vegetables and provide the body with nutrition it needs. These sugars, also known as “complex carbohydrates”, have been studied for years. However, only recently have we begun discovering their purpose in the body.

An increasing number of scientists believe that certain carbohydrates represent the next frontier in the search for non-toxic treatments for various degenerative conditions. Even though we have just begun to scratch the surface in understanding the full potential of these carbohydrates, the research being reported in just the last decade has ignited a new level of hope and optimism with some of the world’s leading immunologists. The March 23, 2001 issue of Science Magazine is devoted to the topic of cellular communication and the role that simple sugars play in that arena.

Healthy bodies are comprised of many components working together in sophisticated harmony, and must have accurate internal communication to function correctly. In it’s most basic form, this communication occurs at the cellular level. Glyonutrients form what can be referred to as the “alphabet” of your body!

To maintain a healthy body, cells must “talk” to each other. Their language is one of touch, written in saccharides (or simple sugars) on the cell surfaces. These simple sugars combine with other molecules to make glycoforms such as glycoproteins when combined with proteins or glycolipids when combined with fat. Of the 200 monosaccharides that occur naturally in plants, 8 have been discovered to be components in the cell surface glycoforms (see Harper’s Textbook of Biochemistry–1996). Like thousands of different “keys” projecting from the cell surface, they will either unlock the required functions of the adjoining cell or not. If the right keys are available, the body functions smoothly. If not, it doesn’t. Acta Anatomica, a European journal, states that these simple sugars have a coding capacity that surpasses that of amino acids!!

Only two of the eight monosaccharides are found in today’s diet. Our diets have changed in response to the demands for quicker, cheaper food. Consequently, we are not eating foods that contain the necessary fuels for our cells to communicate in a healthy, effective manner. While our body has the capacity to manufacture these simple sugars, the conversion process is complicated. During the conversion process your cells are exposed to tens of thousands of free radical hits each day. This requires time, energy and a host of other micronutrients in order to complete the conversion. Viruses can also interfere with our body’s ability to make these conversions. People who are ill or who have inborn errors of metabolism are especially vulnerable to a breakdown in the process. Whenever the monosaccharides cannot be made, communication is slowed down or impaired as a result.

Since your body has more than trillion cells and fully regenerates all of its cells in approximately 1 year, any miscommunication or slowdown could cause major health problems. With millions of cells regenerating each day, it’s easy to imagine what could happen if during this process, the cells didn’t regenerate correctly. This is why glyconutritional supplements are so very important!

So what are the experts saying about these powerful compounds? Check out some compelling evidence that the scientific and medical world are jumping on board by leaps and bounds:

February, 1990
Magazine, Bio/Technology
“Capitalizing on Carbohydrates”
Carbohydrates are identified as essential for immune function. “Almost without exception, whenever two or more living cells interact in a specific way, cell surface carbohydrates will be involved.”

1995
Magazine, Nature
Cell surface sugars are necessary for recognition and immune function.

1996
Medical Textbook, Harper’s Biochemistry
Vol. 24, Murray, et. al.
Glycoprotein chapter reviews the sugars necessary for cell-to-cell communication.

March, 2000
Launching of glycoscience.org, the first Web site devoted to the nutritional importance of certain saccharides called glyconutrients.

October, 2001
National Institutes of Health grants $34 million grant to Scripps Institute to study glycobiology

2002
GlycoScience.org receives a merit World Wide Web health Award for credibility, clarity and appropriateness

October 2002
Magazine, New Scientist
“Sugar Rush”
Emphasizes glycobiology as the basis of understanding immunology, neurology and developmental biology.

February, 2003
MIT’s Technology Review
Glycomics identified as “One of 10 Emerging Technologies That Will Change the World.”

2003
GlycoScience.org receives two Silver World Wide Web Health awards for credibility, clarity and appropriateness.

December 2003
Nutritional company that pioneered research in field of glycobiology, presents GlycoScience.org Web site and 8th Annual World Congress on the internet in medicine (MedNet) International Conference, “Internet in Health for All.”

2004
18,032 Medline articles with keyword “glycoprotein” published.

So the obvious question becomes, “what can all this science do for me?” Well, no one can claim a cure for anything, but imagine what would happen in your body and consequently your health when your cells are given the proper building blocks to restore and maintain wellness in every system of your body? This is solid science with solid proof in hundreds of thousands of people. The next question is, “what will YOU do with this powerful information?

Lori Wilton is an independent wellness consultant who specializes in glyconutrient education and has overcome her own health challenges through the understanding and practice of good nutritional principals without the use toxic pharmaceuticals. She and her husband Bill are in church ministry in Oregon. Lori is a graduate of the University of Michigan.

To get your FREE report entitled, “The Ten Deadly Health Myths of the 21st Century” go to: http://www.living.well.myglycostore.com.

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Breakfast is a very important meal — it can either make or break your day. Why? Because your body can’t run on empty.

That’s why it’s so important to refuel in the morning. Taking that “engine analogy” one step further, your engine won’t run with sugar in the gas tank. That’s why your breakfast meal should be high-test fuel, the type of fuel that will get you out on the highway, operating smoothly.

The eDiets GI Diet plan incorporates research that supports including high-fiber, unrefined carbohydrates, such as whole grains and whole grain cereals and breads, plus starchy vegetables, crunchy and cruciferous vegetables, whole fruit and lean protein. It excludes foods that contain trans fat and limits those with saturated fat.

There are many studies that show unprocessed, whole foods are digested and absorbed more slowly than refined, processed foods. Research supports lowering the risk for heart disease and diabetes by following a diet like the Glycemic Impact plan.

A study published in the November 2003 Journal of Pediatrics showed that children who ate low GI, high-fiber breakfasts were less hungry and ate less for lunch than those kids eating a breakfast of refined sugary cereals.

A study in the American Journal of Clinical Nutrition concluded that people who eat refined grains stripped of fiber are more likely to gain weight and be overweight compared to people eating high-fiber whole grains.

These are just examples of many more studies that prove that avoiding refined, processed carbohydrates is one of the best things you can do for your health and your weight.

The following breakfasts are just a small sampling of what men and women following eDiets GI Diet get to choose from every day.

Start Your Day the Low GI Way

1. Steel cut oats and raisins with nonfat milk Whole grain breakfast cereals like whole oats contain protein and fiber, and stay with you throughout the morning. Although raisins have a high glycemic index, their glycemic load is low, because in the proper portion size (2 tablespoons) it fits into your healthy diet.

2. Crunchy yogurt parfait You’ll love this layered parfait of protein powder-fortified nonfat yogurt, wheat germ, chopped walnuts and blueberries.

3. Cottage cheese berry delight Low fat cottage cheese is a good source of protein and goes well with any berry that’s seasonal.

4. Southwestern omelet, whole wheat toast and grapefruit Use egg substitute or two egg whites and one yolk; saute in a nonstick pan with diced onions, and green and red peppers. Add a quarter-teaspoon of chili powder, then add eggs and cook until set. Serve topped with a tablespoon of salsa. Round out this meal with whole wheat toast and half a grapefruit.

5. Cheese and tomato sandwich with avocado Enjoy with whole grain bread and low-fat cheese of choice (I like low fat provolone). A quarter-cup of mashed avocado provides healthy monounsaturated fat that’s quite satisfying and tasty.

6. Eggless egg sandwich Enjoy this sandwich for breakfast or lunch. It’s made with firm tofu, egg-free mayonnaise, Dijon mustard and garlic to taste. Serve on whole grain English muffin with cantaloupe.

7. Mexican cottage cheese Toast a sourdough or whole wheat English muffin and top with 1% or fat-free cottage cheese and salsa. Serve with a cup of cantaloupe.

8. Berry Nutty Yogurt Parfait Another easy-to-love parfait that incorporates seasonal berries with a sprinkle of nuts and wheat germ. This combo works well together to achieve stable blood glucose and sustains you throughout the morning.

9. Vegetarian pita pocket Quickly sauté onions, mushrooms, green pepper and diced firm tofu in a nonstick pan. Add a couple of teaspoons of tomato sauce, season with onion and garlic powder, and serve in a whole-wheat mini pita pocket.

10. Cold (low GI) cereal with milk or dairy substitute and fruit Choose a cereal with at least 10 grams of fiber per serving — one that’s low in sugar. Good choices include Kashi GoLean, Fiber One, or All Bran. Add 2 tablespoons of slivered almonds, your choice of 1% or nonfat milk or unsweetened soy or rice milk, and one cup of high-fiber berries.

At eDiets, there’s something for every body. Click here to choose from more than 20 personalized diet plans!

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For most of us, eating healthfully means cutting down on salt. Even if cutting down your salt intake won’t reduce your waist measurement, it’ll make you a healthier person, better able to follow your weight management programme.

But it’s not that simple. Have you ever been confused by the nutritional labels on food? Salt or sodium, what’s the different?

Salt is the general name given to sodium chloride. 6g of salt contains about 2.5g of sodium. It’s the sodium in salt that can lead to health problems. For example, sodium can lead to higher than recommended blood pressure.

It’s important that you educate yourself to avoid over indulging on salt. You may feel that by reducing your calorie intake and cutting out rich creamy sauces and refined sugars you have all the bases covered. Not necessarily. Sometimes to compensate for reduced fat, you or the manufacturer may add extra seasonings. Salt is one the ways flavour can be added into a low fat diet. Be careful and read food labels carefully.

When cooking:

Add fresh natural herbs such as basil, coriander, rosemary, mint and thyme to lean protein options such as chicken, tofu and fish.

Don’t add salt when cooking. Taste the cooked food, then decide how much you need - if any!

Chop fresh mint onto salads and add fresh basil to tomatoes.

When eating out:

Don’t add salt until you’ve tried your food. It’s so easy to add it automatically!

Go easy on salt, and add more pepper instead!

Is Sea Salt Better For You?

There are minute traces of minerals in sea salt, which you don’t find in ordinary salt. Although these might be beneficial, it’s just as important that you cut your intake of sea salt.

How does salt creep into our food?

Processed foods - watch the labels carefully, you might be amazed!

Salt we add when cooking or at the table

Salt found naturally in most foods

When shopping:

Replace unhealthy salt-laden snacks such as crisps with crunchy soy nuts for an oven-roasted flavour

Cut down on sauces. Soy sauce is particularly high in salt.

Choose lower salt stock cubes for cooking, or instead make your own stock with herbs and spices for flavour to casseroles and soups.

Choose tinned vegetables that are labelled ‘no added salt’.

Check nutritional labels before your by.

Note: Average salt intake should be 6g a day as an adult (Source: FDF)

Kim Beardsmore M.B.A., B.Sc. (Biochemistry) is the creator of the online weight loss, health & fitness magazine Weight Loss Health. For free resources, tips and healthy recipes to help you lose weight and gain energy, visit weight-loss-health.com.au

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