Business, economic development - the unofficial Chamber of Commerce

If you have a business trip tomorrow morning, you’ve probably already booked your flight and hotel room, arranged for transportation to the airport, set up meetings, planned your presentations, packed your clothes, and maybe even arranged for someone to feed your pet lama while you’re away (lamas eat more than you think).

But what if instead you just woke up and left the house. No ticket, no reservation, you don’t even know where the airport is or where you’re going. I think you’ll find this not to be the best method of getting that promotion you’ve been looking for. You may even find yourself working at Payless Shoes the following week (Not that there’s anything wrong with working at Payless…. Payless sells fine shoes). My point is, without planning, your trip would be a disaster. Well, the same goes for eating on the road.
If you fly by the seat of your pants, you’ll end up not fitting into your pants.

So, let’s put together a plan of attack. A roadmap, if you will. Eating well can take some effort but the results are well worth it. And once you get the hang of it, it will seem second nature.

First of all, accept the fact that you may not eat as well on the road as you do at home. There are just too many variables. Therefore, if I have a trip coming up, I do my best to eat correctly while I’m at home. I save all my splurges and irresponsible eating for while I’m traveling.

Hectic & Busy Travel - The biggest trap that people fall into while traveling is definitely forgetting to eat. You get busy, you’re running behind, or you’re stuck in a meeting for 8 hours. Maybe you’re trying to make a deadline so the company cancels lunch and orders pizzas. Here is where planning and portable snacks can really save you. Maybe you carry a briefcase, purse, laptop bag, or maybe you still wear a fanny pack, determined to try and make that cool again. Whatever the case may be, throw some snacks inside. Almonds, nuts, fruit, protein bar, a baggy of carrots, be creative. Just keep in mind that these are snacks to get you through a busy spot. Try not to eat a bag of nuts and 3 protein bars for dinner. Try to avoid the normal crackers and muffins. Many baked goods are loaded with trans fats that may not even be listed on the label. If you find yourself in a spot where the office pizza is the only food available, try to eat just one slice instead of 6. Just enough to get by until you can make more healthy choices

Speaking of Starving - If you go 4 to 5 waking hours without eating something, your metabolism starts to slow down and your body may even go into “starvation mode”. In short, in “starvation mode”, your body may store extra fat and cannibalize your muscle tissue to use for energy. Your body actually starts to fear that it may not get nutrition again for some time. It doesn’t know that you’re just stuck in traffic and can’t get home for dinner. A protein bar is the perfect failsafe in this situation. Here’s my policy on protein bars: Never eat a protein bar if you can eat real food, but never starve yourself if you can eat a protein bar. Just choose your bar wisely. Many bars are just candy in disguise. Read the labels and look for bars that are lower in fat, saturated fat, and sugar.

Eating in Restaurants - This is where some people really pack it on. Eating out, entertaining clients or just a simple business lunch can lead to a caloric nightmare. Here are some tips:

• Order double vegetables with your entrée - Skip the starchy potatoes or rice. They’re higher in calories and the complex carbs can store as fat if you don’t burn them before you go to bed.

•Avoid pasta dishes - They’re always huge and loaded with calories and complex carbs.

• Ask for no butter/no oil - In restaurants, you never really know what they’re putting in the food. But you can almost guarantee a pile of it is butter or oil. Don’t worry about the special request. Unless you’re doing business in a very small town, you’re probably the 4th person that has made that request today. If you’re still shy or embarrassed, you can always just say that you’re allergic. If people fear that your hands may swell up to the size of a tennis racquet, they won’t give you a hard time.

• Don’t clean your plate - What are you, 9? I promise your boss won’t make you sit at the table until you finish your peas. Restaurant servings today are made for 2-3 people. Eat half and take the rest back to your hotel or tell the waiter it was disgusting and you want your money back.

• Eat grilled chicken breast or fish - Almost always the best choice in a restaurant. However, try to choose the dish with a wine or tomato sauce. Avoid the cream based sauces.

• Order the dressing on the side - Most restaurant salad dressings are horrific and they add way too much to your salad. Order it on the side and use a small amount or just use oil and vinegar if you like it.

• Desserts - If you know you’re going to splurge on a dessert, plan ahead of time and eat a lighter dinner. And eat a fantastic dessert. If you’re traveling, don’t waste your splurge on a Snickers bar or a bag of Cheetoes. Eat something that you’ll really enjoy.

• Fast Food - Many fast food joints are starting to offer healthy options. Some even post their nutritional contents on a poster on the wall. You can almost always get some type of grilled chicken breast sandwich and many places are even offering wheat buns now. Just avoid the mayo, special sauces, cheese and fried foods. They rarely carry low-fat substitutes.

• Alcohol - Here we go. A huge pile of empty calories with no nutritional value. But no one is saying you have to be a nun (Not that there’s anything wrong with nuns…. Especially if they work at Payless Shoes). Just watch what you drink. Red wine can be the best choice. It’s lower in calories and even has some qualities that are good for you. Try to avoid the sugary drinks or fruit juicy drinks. The calories in a margarita can triple that of a glass of read wine. If you have to drink beer, drink light beer, if you have to drink vodka tonic, try a vodka soda. Just try to make better choices and drink them in moderation. 2 is almost always better that 6.

Good luck and have a great trip……. pick me up a T-shirt.

You may reprint or publish this article freely as long as you include a visible, active link to http://www.shapeyou.com and the author bio.

Tony Hale is a certified personal trainer with 12 years of experience servicing clients in the entertainment industry throughout the Hollywood area. He is also the editor in chief for http://www.shapeyou.com

Train with Tony online at http://www.shapeyou.com/trainers.html

Coral calcium is an appreciated dietary supplement, but using dietary supplements are always connected to risks. Using too much dietary supplement, combining several types of dietary supplements or combining dietary supplements with other drugs - prescription drugs as well as over the counter medicine - can produce severe side effects. This article will highlight some of the risks of coral calcium use and explain why excessive use of coral calcium supplements can produce adverse effects.

It is important to remember that coral calcium differs from pure calcium supplements. Coral calcium contains a wide range of other minerals in addition to the calcium. One of the most popular coral calcium supplements, Okinawa coral calcium grains, will for instance contain no more than approximately 25 percent calcium. The rest of the coral grain consists of other compounds and up to 70 different compounds have been found in Okinawa coral grains. If you combine coral calcium with other dietary supplements that contains the same compounds, you can therefore risk an overdose.

Some of the most important minerals to consider are iron, zinc, manganese, magnesium, potassium and selenium. Combining coral calcium with dietary supplements containing these minerals can manganese be dangerous. If your diet contains high amounts of one or more of these minerals, you should also be careful. It is always recommended to consult a licensed health professional and discuss your use of dietary supplement. This is especially important if you are using other dietary supplements, prescription drugs, over the counter medicines and/or traditional remedies. Another important thing to keep in mind is that many manufacturers of coral calcium supplement add large amounts of vitamin D to their product. Vitamin D is necessary for calcium absorption and if you suffer from a lack of vitamin D your body will not be able to benefit from the calcium supplement.

One of the minerals mentioned above is zinc. The amount of zinc in coral calcium varies and carefully reading the label is therefore advisable. If you consume too much zinc, you can harm your immune system. Even comparatively small doses of zinc, around 100 milligrams a day, can hamper your immune system over a longer period of time. Doses exceeding 300 milligrams can harm the immune system even during short time use and have also been linked to lowered levels of “good cholesterol” (HDL cholesterol) and anaemia.

High doses of magnesium should also be avoided. Coral calcium from Okinawa commonly contains 12 percent magnesium and should therefore not be combined with magnesium supplements unless prescribed by a licensed health professional. If you consume too much magnesium, you can develop digestive problems, especially diarrhoea.

The manganese found in coral calcium can also cause an overdose if combined with manganese dietary supplements or a diet extremely rich in manganese. If a woman consumes too much manganese, she might develop PMS problems and her menstrual cycle can become shortened. A manganese overdose can also produce nausea, muscle tremors, dizziness, migraine headaches and insomnia in women as well as in men.

Read more about Coral Calcium and Supreme Coral Calcium

Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. Taking vitamins ‘just in case’ is not a habit that anyone should get into and it is always recommended that vitamins are taken through wholesome and quality food.

There are many different reasons and types of people that may want or need to take supplements, some of these may include, some vegetarians, people who drink large amounts of alcohol, drug users, athletic people, pregnant and lactating women and elderly people.

Are you using Vitamins and Minerals like medicine pills?

There seems to be a trend occurring where it is believed that taking massive or “mega-doses” of various vitamins will work like medicine to cure certain conditions.

For example, vitamin C has been thought of as a cure for the common cold for generations and in fact you were probably even told this by your mother at some stage. Despite extensive research on this it has yet to be proven

Vitamins from food are best

Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills. Even though the vitamins in supplements are synthesized to the exact chemical composition of naturally occurring vitamins, they still don’t seem to work as well. For this reason when selecting a vitamin supplement it is important that a natural vitamin supplement is selected

Research has shown that a food component that has a particular effect on the body when present in food may not have the same effect when it is isolated and taken as a supplement. This could be because the vitamins and minerals in foods are also influenced by other components of the food, not just the ‘active ingredient’.

Food is a complex source of vitamins, minerals and phytochemicals, which all work together. Supplements tend to work in isolation.

Phytochemicals (plant chemicals) are an important component of food. They are thought to reduce the incidence of cancer and heart disease. Supplements do not provide the benefits of phytochemicals and other components found in food. Taking vitamin supplements is no substitute for a varied diet

A short term measure

Taking vitamin supplements should be viewed as a short term measure. The long term use of supplements can lead to symptoms of overdosing or poisoning.

If you feel that you could be lacking in certain vitamins and minerals, it may be better to look at changing your diet and lifestyle rather than reaching for supplements. This being said if you are a highly active person you may need to constantly supplement your vitamin intake as you will be using your sources much quicker then the average person.

You should always consult you doctor if you are thinking of starting a vitamin supplement routine

Specific medical conditions that can benefit from vitamin supplementation

There are specific medical conditions that are known to benefit from certain vitamin supplementation. In this case it is recommended that you consult your doctor first and then if you are searching for a vitamin supplement ensure that you are using a natural well formulated supplement

Recent scientific studies have outlined some specific areas that can benefit largely from vitamin supplementation. These are:

•If all women of childbearing age used multivitamins with folic acid, it should be possible to reduce the current incidence of neural tube birth defects like spinal bifida by as much as 70%.

•The routine use of multivitamins and mineral supplements by the elderly could improve immune function and thus reduce infectious disease, potentially cutting in half the total number of days they are sick.

•Supplementation with calcium and vitamin D could reduce the rate of hip fracture among older people by at least 20%-meaning 40,000 to 50,000 fewer hip fractures each year in the United States-for an average annual savings of $1.5 to $2 billion.

•The potential cost savings of a prevention-oriented approach to health and diet are tremendous. A 1997 analysis predicted that if the occurrence of cardiovascular disease, stroke and hip fracture were delayed five years, total U.S. health care cost savings could equal $89 billion annually.

•While the addition of a multivitamin would benefit most people, different additional supplements should be chosen based on the specific life stage, gender or lifestyle of the individual. For example, though calcium is generally important for all men and women, it is particularly critical for children building bone mass and elderly people seeking to preserve it.

Points to remember when selecting vitamin supplements

•Vitamins are organic compounds used by the body in small amounts for various metabolic processes.

•Vitamin supplements can’t replace a healthy diet.

•Those who may need vitamin supplements include pregnant and lactating women, people who consume alcohol in amounts over those recommended as safe, drug users and the elderly.

•When taking vitamins try to take a natural brand that follows all of the FDA guidelines.

Marc Lindsay runs and operates a natural vitamin supplements | herbal supplements information site.

For information on vitamin and herbal supplementation please visit Vitamin Supplements | Herbal Supplements | Nutritional Supplements

Cranberry juice was first made by American settlers in 1683. It is a love it or hate it beverage. For those who like it, it has a number of health benefits. Let me share some of those.

Emulsifies Fat.

This is for all of you that have some excess fat to lose. According to Nutritionist Ann Louise Gittleman, Ph.D., C.N.S., Cranberry juice contains high levels of organic acids, which have an emulsifying effect upon fat deposits. She generally suggests it along with some flax seed or flax seed oil.

Urinary infections

When it comes to urinary tract infections caused by a strain of E coli bacteria, cranberry juice compounds may help. Some of the compounds in the juice block the bacteria from sticking to the cells in the body, so that the body can more easily flush the bacteria out.

Respiratory Infections

Study results in 2002 suggest that cranberry juice may inhibit a type of bacteria that is a common cause of ear and respiratory infections in children. This is according to researchers at the annual meeting of the Infectious Diseases Society of America.

In this study it was found that cranberry juice can inhibit certain strains of Haemophilus influenzae, a type of bacteria found in the nose and throat of 75% of healthy children and adults. The bacteria can also cause infections, and may be responsible for up to 40% of bacterially-derived middle ear infections.

In this study, the researchers found that the juice could prevent certain strains of the bacteria from sticking to red blood cells or mouth cells, a step that can allow the bacteria to linger in the body. It seemed that the juice inhibited the bacteria’s pili, the hair-like structures that allow them to adhere to surfaces. The juice had no effect on strains of Haemophilus influenzae that lacked pili.

While the results took place in test tubes, this certainly would be something to keep in mind for children and adults who get throat and ear infections.

Don’t over do the juice!

I do want to warn you that excessive consumption of juices. Drinking too much fruit juice can contribute to obesity, the development of cavities (dental caries), diarrhea, and other gastrointestinal problems, such as excessive gas, bloating and abdominal pain. Children especially, as their bodies are smaller for the amount of juice ingested.

Recipe

Consider this more of a medicinal drink than a beverage, and you will do fine. Probably a cup for an adult, and a half cup for a child twice a day, until symptoms abate.

1 tea bag of Green Tea or Chai Green Tea

(Chia green tea contains ginger, cinnamon, allspice, nutmeg, and clove along with green tea)

2 cups unsweetened Cranberry Juice

Bring one pint of water to a rolling boil. Insert your tea bag and steep 3 to 6 minutes. Pour into a one quart container. Add two cups of unsweetened Cranberry Juice. Store in the refrigerator and use within three days.

You can drink this cold or warm it up and drink. If you have used regular green tea you can add a very small pinch of any of the spices mentioned above that is in the Chia tea, for more flavor.

Jeannie Crabtree C.Ac. shares health tips about what to do about health challenges today. Get your tips started by visiting http://www.health-doc.com or
http://health-doc.com/blog/health-blog.html

One in every five people will be infected with fungus in their life. Fungi are molds and yeasts that can live in the top layer of the skin and nails. Toenail fungus and nail fungus infections are very common, accounting for approximately fifty percent of all nail disorders. This fungal infection can become quite unsightly and painful. Fungal growth at the nail usually begins as a light colored spot under the tip of the fingernail or as discoloration of the nail. As the fungus grows, it will continue to spread until the entire nail becomes thick and yellow with crumbling edges. If no treatment is given to destroy the fungus, the condition will worsen and eventually the nail will have a distorted shape. The color may become green, brown, or black, and the fingertips may begin to emit a foul odor. The fingers or toes may become painful to use.

Nail fungus may be treated with a variety of prescription medications, either oral or topical. These medications can be often be costly and may come with side effects, so it is wise to combat this situation in its early stages with one of many natural remedies available and to consistently maintain proper nutrition to boost the immune system and enable it to fight the infection. While there are many products that have anti-fungal properties Fungal Research, LLC, only recommends the best, most effective products for rapid response and long-term results.

It is well known that proper nutrition is the key to good health and longevity. Making a commitment to a well balanced diet is the single most important thing that you can do to sustain a healthy body. Good nutrition keeps your weight in a desirable range, lowering your risk of cardiovascular disease, diabetes, cancer and a host of other serious ailments. Eating a well balanced diet also gives your immune system the resources to prevent an array of viral and fungal infections, including nail fungus.

According to many nutrition experts, the majority of the calories consumed each day should be carbohydrates, up to 60%. However, it is very important to be conscious of what carbohydrates you are using to fill this requirement. Packing your diet with sugar and wheat flour is a sure way to load up on calories and eventually pounds as these substances contain little or no value and are almost immediately transformed into sugar. This is especially important if you are infected with nail fungus as a high blood sugar contributes to the spread of infection. Bacteria, viruses and fungus feed on sugar. Carbohydrates that benefit your body are those found in whole grains, beans, vegetables and non-tropical fruits. Fruits are great but too much provides simple sugars in the form of fructose, which can feed the fungus. Did you know that blueberries are a great immune booster?

The cornerstone of a healthy diet is variety. This is especially true when choosing fresh fruits and vegetables. Because processed foods are lacking in the basic nutrients that the body needs to sustain a healthy immune system, it is important to limit the consumption of these foods and focus on raw, preferably organic vegetables and fruits. Green leafy vegetables are especially necessary as they contain an abundance of the photochemicals that protect your body against cancer, environmental toxins and many degenerative diseases.

Another important factor impacting your immune system is the proper intake of healthy fats, such as those found in olive oil, oily fish, walnuts and flax. Eating vegetable protein from beans, fish, and low fat dairy products also contributes to overall good health and the strengthening of the immune system. Consuming at least 40 grams of fiber a day promotes the elimination of toxins from the body and drinking six to eight glasses of water per day will also keep your immune system up and lower your chances of contracting infections such as nail fungus or candida.

Preventing any ailment is typically much easier than curing it and the best way to maintain good health and an immune system that can successfully fight off potentially harmful infections, such as nail fungus, is to give your body the fuel it needs to function properly. By making wise food choices and giving your body necessary nutrients, you are taking an important first step to ensuring your own good health.

In addition to good nutrition, there are some common sense steps to take to lessen your chances of suffering from nail fungus. Keeping nails clean and trimmed is important because fungus can make a home under the nail. Never pick at hangnails or other skin around the nails because this can make a way for germs to find a way into your nails.

If you typically have your nails done at a salon, be sure that it is a reputable one that understands the importance of sterilizing all manicure equipment. It also may be necessary to discontinue using nail polish or artificial nails as they can trap moisture under the polish and encourage the growth of fungus. It is also important to keep the hands clean, especially after contacting fungus that may reside on other fingernails or toenails because of the contagious nature of the fungus.

To read more about nail fungus, toenail fungus, athlete’s foot and candida go to http://www.nail-fungus-toenail.com or http://www.mycozil.com.

Dr. Jonathan N. Group, B.S., R.D., D.C. is a Doctor of Chiropractic, Registered Dietitian and Independent Research Scientist. He has over 15 years of educational and research experience in health care focusing in clinical nutrition, alternative medicine, holistic healing, chiropractic, medical testing, rehabilitation, physical medicine, nutritional counseling, wellness, and personal training. His seminar presentation experience includes various topics including but not limited to health, healing, nutrition, weight loss, alternative medicine, fitness, rehabilitation, back health and overall wellness. He is the co-owner and founder of Fungus Research, L.L.C., a company dedicated to conquering fungal infections such as nail fungus, toenail fungus, candida, yeast infections and athlete’s foot. http://www.nail-fungus-toenail.com

I am Dr Patrick Flanagan, and this is the latest edition of my Dr Health Secrets newsletter.

I am a scientist with over 300 inventions related to health, longevity and medicine. This newsletter installment is about soda and its effects on your body.

Pop Goes The Soda

It is one of those classic representations of American culture. I have grown up with it, loved it, consumed tons of it, and stood behind its red and white bottle as if it were part of our constitution. Coca-Cola started a revolution and single-handedly became one of the most successful companies in history. Sold in over 140 countries and to over 5.8 billion people who speak over 80 different languages, Coca-Cola is worth more than 58 billion dollars on the stock market. For more than 65 years, Coca-Cola has been an Olympic sponsor and was even promised to the troops by President Woodrow Wilson during times of war. One in every two cola products and two out of every three soft drinks sold are Coca-Cola.

Invented in May 1886 by Doctor John Pemberton, a pharmacist from Georgia, Coca-Cola was originally marketed as a tonic, containing extracts of both cocaine and of the caffeine-rich kola nut. The cocaine additive was simply a “valuable tonic with nerve stimulant,” with sugar being added for extra sweetening. Described as a “delicious, exhilarating, refreshing and invigorating soda-fountain beverage but also as the ideal temperance drink,” Coca-Cola was so good that is what, well, addictive.

Drink Up

Soda comprises more than one-fourth of all drinks that are consumed in the United States. More than 15 billion gallons were sold in 2000 alone, which is equivalent to one 12-ounce can of soda, per day, for every man, woman, and child. Carbonated drinks provide more added sugar in the average 2-year-old toddler’s diet than cookies, ice cream, and candies added together. 56% of 8-year-olds drink soda daily, and 1/3 of teenage boys drink at least 3 cans a day. 60% of all public and private high schools and middle schools nationwide sell soda. Daily calories from soda and fruit drinks nearly tripled from 1977 to 2001, and side effects of soda include weight gain, fatigue, and sugar dependency.

It is easy to believe I get enough “water” from any liquid refreshments such as soda, coffee, beer, and fruit juices because they all contain water. But the problem is that they also contain caffeine, sugar, alcohol, artificial sweeteners, and chemicals that all cause major dehydration. The more these products are consumed, the more dehydrated you become because the effects that these substance have on the body are the complete opposite of the effects that water has. Caffeine containing products, like Coca-Cola and many other sodas, trigger stress responses within the body that have strong diuretic effects. Added sugars cause blood sugar levels to rise, which then leads to the depletion of much needed cellular water. Over time, chronic dehydration results and toxic levels within the body can become deadly.

Give Me Water and Salvation

Chronic dehydration can lead to headaches, fatigue, nausea, and even death, so staying hydrated is incredibly important. That is where MegaHydrate steps in. Most water’s surface tension is so high that the cells of the body can absorb only part of it. MegaHydrate decreases the surface tension of water so that your cells can hydrate themselves properly and thoroughly. With hydrated cells, you have a hydrated body, and a hydrated body is a healthy one.

For more information about MegaHydrate and its effects hydration, visit http://www.MegaHydrate.com/

This article has been brought to you by Dr Patrick Flanagan, a cellular hydration expert who has developed a unique mineral form called Microcluster® silica and silica hydride to dramatically increase longevity. Silica hydride is also the most powerful antioxidant known. To learn more about Dr. Patrick Flanagan and ways to more beauty, health and longer life, for less than $1 a day, please visit: http://www.PhiSciences.com

Good health can be obtained naturally

There are no shortcuts to good health and it’s definitely no secret that having a healthy lifestyle means eating right. Good health can be attained through natural means. The truth is there are products that can offer great health and a sharp mind. One of these things is a naturally occurring product known as flax seed oil.

Flax provides necessary fatty acids and anti-oxidants

The health benefit of flax seed oil is one that is often overlooked in our busy, modern society. Flax seed oil contains lots of essential fatty acids, anti-oxidants, and amino acids that are imperative to good health. These elements fight heart disease and cancer, improve fitness and beauty, reduce arthritis pains and hypertension, increase vitamin D amounts, and help maintain magnesium, phosphate, and calcium levels in the body.

Flax helps you feel and look great

You may be wondering, how can a naturally occurring product do all of this? Well, the Omega 3’s contained in flax seed oil are able to fight cancer by dissolving tumors and they are also able to help keep the arteries free of cholesterol and plaque thus preventing heart disease. The fact that flax seed oil helps to reduce blood pressure keeps hypertension down and the pain reduction elements of flax seed oil relieve the agony related with arthritis. Photo-nutrients, amino acids, and anti-oxidants improve beauty by repairing skin cells, nails and hair follicles.

How to include it in your diet

Including flax seed oil in your diet can be tricky. There are internet sites that offer flax seed oil at discounted prices along with great tasting recipes for free. So next time you’re pondering ways to improve your health, please stop for a moment and consider the health benefits of flax seed oil.

Visit this link to either read more about this great grain, to find recipes and books or to purchase flax seed Discount Flax Seed Online.

Would you like to live a long time? Most of us would.

Would you like to be healthy and disease free? That’s a pretty easy question, since the alternative is being sick and miserable.

So how do you go about it? One simple way to be leaner, healthier, and full of energy is to do what grandma told you—eat your veggies.

Why? Because vegetables are full of chemicals that your body uses to fight disease and stay healthy. These are things that you can’t get anywhere else.

Plants are made up of chemicals. Some of the chemicals help the plants fight off viruses, bacteria and pests. It turns out that these same chemicals help our own bodies in countless ways.

The details would fill a book, but here are a few examples. :

Purple: plums, prunes, raisins, and other berries—these fight off cancer, heart disease and help your memory.

White: garlic and onions—these help fight cancer and infections, and they lower blood pressure.

Orange and yellow: peaches, sweet potatoes, and carrots—fight cancer and heart disease.

Green: broccoli, peas and cabbage—help your vision, fight heart disease and reduce risk of cancer.

Red: beets, apples, and tomatoes—lower risk of prostate and lung cancer, and help your circulation.

So how do you go about it? It’s simple. Pick by the color. Eat a variety of colored fruits and vegetables, and you can’t go wrong.

And it’s particularly important if you are trying to take off weight. When you are reducing calories, you need to pack in all the nutrition you can. And these colored gems are the way to do it.

Dan Curtis, M.D. can help YOU lose weight. Sign up for our free newsletter: Dr. Dan’s Super Weight Loss Tips, Tricks and Secrets. It’s free! Click here http://www.superweightlossplan.com/newsletter/

Heartburn is a common digestive complaint which affects an estimated 15 million Americans every day, and 60 million once a month. Relief of mild heartburn is typically achieved through diet and lifestyle changes, although medication (eg. antacids) is usually necessary if the heartburn is caused by gastroesophageal reflux disease (GERD).

What is Heartburn? What Are The Symptoms?

Heartburn is a digestive problem: it has nothing to do with your heart. It occurs when small amounts of stomach acid accidentally rise up the esophagus (the food canal running from the mouth to the stomach) causing symptoms like a burning pain in the chest which rises towards the throat. Sufferers may even taste the fluid in the back of the mouth, and this is called acid indigestion. In many cases the pain and burning sensation is relatively mild, but sometimes is so severe that patients think they are experiencing a heart attack.

What Are The Causes Of Heartburn?

In general, the immediate cause of heartburn is the acidic digestive juices which leave the stomach and rise up the esophagus. The acid burns the tissue of the esophagus causing inflammation and pain - a condition called esophagitis. Heartburn may also occur in pregnancy when the baby is pressing up against the underside of the diaphragm and squeezing the stomach. An occasional episode of acid-regurgitation or indigestion is quite normal. But persistent heartburn (eg. twice a week), is usually a sign of something more serious. The two most common underlying causes of heartburn symptoms are gastroesophageal reflux disease (GERD), and hiatal hernia.

Gastroesophageal Reflux Disease

GERD is characterized by a failure of the muscular valve, known as the lower esophageal sphincter (LES), which is located at the bottom of the esophagus. The function of this valve is to keep acid in the stomach and prevent it leaking back up the esophagus. When this valve doesn’t work properly, reflux (leak-back) and heartburn can occur. Factors that contribute to gastroesophageal reflux disease include obesity, pregnancy, smoking and, in particular, hiatal hernia.

Hiatal Hernia

Hiatus or hiatal hernia is a condition in which part of the stomach herniates (protrudes) upwards into the chest through the hiatus (opening) in the diaphragm normally only occupied by the esophagus. This puts extra pressure on the LES valve preventing it from closing properly. As a result, stomach acid leaks into the esophagus causing heartburn. The underlying cause of hiatal hernia is unknown. Contributory factors include: obesity, pregnancy, constipation, abdominal muscle strain, and smoking.

Dietary Treatment For Heartburn

In cases of persistent heartburn, dietary improvements are not sufficient. So as well as advocating a digestion-friendly diet, your doctor is likely to recommend one or more of the following types of medication. Antacids to neutralize the acid in your stomach; H2 blockers or proton pump inhibitors to reduce acid production; or prokinetics to strengthen the lower esophageal sphincter and expedite stomach-emptying. However, if heartburn symptoms are mild and occur only from time to time, usually you will be advised to make the following changes to your diet.

If Overweight, Switch To A Healthy Weight Loss Diet

Obesity, especially excess fat on the chest and abdomen, is a common contributory factor to GERD and hiatal hernia, and therefore to heartburn. So if you are obese (BMI > 30), take steps to normalize your weight and thus reduce your risk or symptoms of heartburn. Choose a healthy calorie-controlled diet and customize it by following the eating tips below.

Stop Eating Large Meals

A big meal distends the stomach and causes a rise in the production of stomach acid. Both these factors lead to an increased risk of heartburn. So opt for 4-6 small meals or snacks, and allow a maximum of 3 hours between eating. In addition, choose foods that are “easier on the stomach” and more more easily digested.

Avoid Acidic Food

Reduce your intake of very acidic foods by avoiding items such as: tomatoes, tomato-based sauces, citrus fruits, rhubarb, gooseberries, unripe fruit, vinegar and acidic pickles or relishes.

Cut Down On Fatty and Spicy Food

Fried or very fatty foods, including candy, encourage indigestion and should be avoided or eaten sparingly. So go easy on butter, mayo, sausages, salami, pate, meat pies, and full-fat cheese. The same applies to very spicy food such as: black pepper, chili peppers, curry, mustard and other hot spices, as well as raw onions and garlic.

Avoid Carbonated Drinks

Fizzy or carbonated soft drinks cause belching and upward pressure on the lower esophageal sphincter (LES), increasing the likelihood of heartburn. The best drinks include: water, herbal teas or diluted non-citrus fruit juices. Please also note that some soft drinks (eg. cocoa, coffee, orange juice) are not helpful for heartburn as they can over-relax the LES, thus encouraging the backward flow of acid from the stomach.

Eat More Fiber, Especially Soluble Fiber

Constipation can lead to extra strain on abdominal muscles and increase the risk of heartburn. To prevent constipation, eat more high-fiber foods such as: oats, apples, pears, dried apricots and vegetables. When increasing fiber intake it’s also important to increase your water intake by at least 40 fl oz a day.

Reduce Alcohol Consumption

Alcohol is not helpful to heartburn for several reasons. So take steps to reduce your intake to one unit a day, or avoid it altogether. Alcohol is also a source of non-nutritious calories and can contribute to overweight.

Other Digestive Tips

For digestive disorders like heartburn, some dietitians and alternative health experts recommend patients to eat (or cook with) digestion-friendly aromatic herbs like basil, camomile, caraway, dill, fennel, rosemary and thyme. They also recommend that you end each meal with a glass of herbal tea (eg. camomile, fennel) to reduce acidity and wind.

Lifestyle Improvements To Reduce Heartburn

There are several lifestyle changes that can help to reduce the symptoms of heartburn. One obvious one is to stop smoking, as tobacco smoke increases acidity in the stomach. Other recommended changes include:

Avoid placing extra strain on your abdomen or chest. Wear loose-fitting clothes, and do not overstretch or lift heavy weights.

Do not lie down after eating, and try not to eat anything for at least three hours before going to bed. The less there is in your stomach when you come to lie down, the lower the risk of heartburn.

To minimize night-time discomfort, raise the head end of your bed by about 3 inches by using bed-blocks or by placing a solid object under the bed-legs. This helps to prevent stomach acid from leaking backwards into the esophagus. Do not use extra pillows - you simply end up with a stiff neck as well as heartburn!

Heartburn symptoms can be caused by certain over-the-counter drugs, such as aspirin, or other pain-killers or anti-inflammatories. So if you take this type of medication regularly, check with your doctor or pharmacist that it’s safe to continue.

Linda Smith B.Sc., RD, aged 51, is a qualified dietitian and nutritional consultant. She is part of the editorial team at Diet-i.com which provides a range of information about diet, nutrition and weight management to more than 5 million visitors per year.

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Pharmacies throughout the world have been going through growing pains over the last several decades. When our grandparents went to the pharmacy, they chose from only a handful of different vitamins to supplement their diet. For children, there were a few chewable vitamins to pick from and for adults, even fewer choices existed. Most of these multivitamins were taken on the advice of their doctor who told them they “would feel better” if they took them. Today, your pharmacy likely has an entire aisle devoted to vitamins. The sheer number of vitamin options makes for confusion in even the most savvy customers.

To choose a vitamin or vitamins that are best for you, it helps to be clear on the reasons why you want to take them. Think about your situation and explore these possibilities:

• Do you have a specific vitamin deficiency that your doctor wants you to correct?

• Do you have a particular illness and your doctor has recommended a vitamin supplement to treat that illness?

• Are you planning to take vitamins in the hopes of improving your general wellbeing?

• Have you been told that a certain vitamin can help prevent an illness from developing in the future?

All of these are valid reasons to take vitamins. Choosing the best vitamin, however, takes a big more research. Let’s explore the different ways that vitamins can be formulated and packaged in the hope that it becomes less confusing for you.

Many vitamins are sold as single vitamin sources, such as Vitamin E or Vitamin C. Vitamin E, for example, is believed to have an anti-oxidant property which means that it has the potential to reduce your risk of developing certain kinds of cancers. If this is all you are looking for, buying Vitamin E as a single ingredient makes sense. Similarly, if your doctor tells you that you have a Vitamin D deficiency, taking a single-source vitamin D preparation is likely all that is necessary.

A few vitamins are prepared using only a few ingredients. The B vitamins, for example, are commonly packaged as a complex. This is because they generally share physiological responsibilities and work together to maximize your metabolism. It makes sense to buy them as a complex. Calcium, which is not technically a vitamin, is almost always prepared and sold as a complex with Vitamin D. This is because your absorption of calcium depends on the presence of Vitamin D. Taking calcium without vitamin D can mean that you are not absorbing the calcium you have paid good money for.

Multivitamins have their place primarily for children or adults with highly unbalanced diets and for those who feel that a multivitamin will give them more energy and a sense of wellbeing.

Children’s vitamins are easy. Once you find a vitamin whose taste they like, the rest involves reading the back label to make sure the vitamins within contain nearly100% of the recommended daily allowances (RDA) for children. The only exception to this is iron. Some parents prefer to have less than 50% RDA of iron in the vitamin because their children get adequate iron in their diet and too much iron from food and vitamin sources can lead to iron toxicity. The rest of the vitamin choices can safely be taken at 100% RDA.

Adult vitamins today have increasingly become tailored to the specific needs of adults who differ from each other in several ways, including age and gender. There are vitamins for men, for women and for seniors. These multivitamins can even be tailored to the type of diet you’re on. Most adult multivitamins have a long list of vitamins, mostly provided at 100% RDA. Senior versions are nearly identical except for the addition of more Vitamins E and D as well as lycopene for the prevention of heart disease. The brand you choose rarely matters as long as the labeling reflects nearly 100% RDA of the bulk of the vitamins. Certainly, some brands are better known than others and likely have labeling that is complete and accurate. Choosing a well known brand is probably the safest plan.

Is it risky to take vitamins? Generally, no. Your body takes from a vitamin supplement what it needs and discards the rest. The biggest exceptions are the fat-soluble vitamins, namely Vitamins A, E, K and D. These vitamins can build to toxic levels in your system, especially if you take a multivitamin along with another supplement containing even more of these fat soluble vitamins. Reading the labels is your best defense against this complication.

Vitamins are taking an increasing role in healthcare. More and more people are taking vitamin preparations every day. When making your own choices, keep in mind what you’re looking to achieve and read all labels carefully before making your choice.