Free Reprint Articles: [aahealth] Digest Number 2496

There are 11 messages in this issue.

Topics in this digest:

1. Finding A Lose Weight Diet Online The Easy Way
From: Jason Hulott1

2. Powerful Anti-oxidant Flavonoids Found In Red Wine And Chocolate
From: Steve P Smith

3. Vitamins In Foods
From: Mario Churchill

4. The Five Faces Of Westner Yoga
From: Everett Sizemore

5. Choosing Yoga Clothing: Stop Posing!
From: Yardley Moore

6. How To Reverse Type 2 Diabetes And Insulin Resistance In 5 Simple St
From: Mark Hyman

7. 5 Tips For Sticking To Gout Reducing Diets
From: Lisa McDowell

8. Top Tips To Relieve Your Autism Diet Worries Today
From: Rachel Evans

9. How To Make Weight Loss And Muscle Gain The Powerful Lfestyle Choice
From: Ben Kong

10. Does Natural Weight Loss Really Help?
From: Catherine Tyler

11. Posture And Osteoporosis: Building Better Bones
From: Janice Novak

Messages
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1. Finding A Lose Weight Diet Online The Easy Way
Posted by: "Jason Hulott1" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 3:11 am ((PST))

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Article Title: Finding A Lose Weight Diet Online The Easy Way
Author: Jason Hulott1
Word Count: 513
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If you search online for a lose weight diet then you will find
that there are plenty to be found but how do you know which
actually work and which can do more harm than good. There is one
simple rule when it comes to losing weight and keeping the
weight off and that is to do it slowly.

If you were to suddenly cut down your intake of food
drastically then you would do more harm than good. For one your
body would think you were suffering through a famine, so when
you do eat it will store fat and this is not what you want. The
ideal way to start a diet is slowly and the same applies to
starting exercise. Exercise is good for you but not if you
suddenly put on running shoes and try to do a ten mile run. An
exercise and diet plan needs to be started at a slow pace.

You should also be aware of any lose weight diet that severely
restricts what you can and cannot eat. Different foods are
essential in any diet when it comes to losing weight while
remaining fit and healthy at the same time. Leaving out certain
types of food as some diets dictate could mean that you lose out
on essential nutrients, vitamins and minerals, which would be
detrimental to your wellbeing.

The best lose weight diet would be one that follows the simple
solution of reducing the amount of calories that you eat in a
day while increasing exercise slowly. By doing this you will
encourage your body to use the stores of fat it keeps and by
doing so shed some weight. Individuals start and stop diets
regularly, they lose a little weight get bored with the diet and
then end up gaining more weight than they lost and so diet
again. This type of dieting is called yo-yo dieting and again
causes more harm than good. When attempting to lose weight and
keep it off then you should think about a change of lifestyle. A
good diet will ask that you lose no more than 1 or 2 pounds per
week and so if you have a lot of weight to lose then it can take
months or longer.

If you base your diet on losing 1 to 2 pounds per week then you
need to cut 300 to 500 calories out of your diet per day. While
1 or 2 pounds does not sound like a lot, over a 12 month period
you would lose 3 stone. When starting on a lose weight diet
there are some steps you can take to get into it gradually.
Replace fizzy drinks with plain water or fruit juice and use low
fat margarine or none at all on sandwiches. If you drink tea of
coffee then have one less sugar or use sweetener and drinking a
glass of water before your main meal can make you feel fuller
and stop you overeating. All these tips are excellent ways of
getting started without actually having to make harsh changes.

About The Author: Jason Hulott is Director at UK Diets Online
(http://www.uk-diets-online.co.uk), a service that provides
information about all the major diet systems available, healthy
eating and diet information. Visit now and take advantage of our
special deals with Weightwatchers.

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2. Powerful Anti-oxidant Flavonoids Found In Red Wine And Chocolate
Posted by: "Steve P Smith" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 5:12 am ((PST))

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Article Title: Powerful Anti-oxidant Flavonoids Found In Red
Wine And Chocolate
Author: Steve P Smith
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There's now good evidence that it's not just in fruits and
vegetables that health promoting anti-oxidant flavonoids are to
be found. These powerful compounds have also been identified in
tea, particularly green tea, red wine, beer and even chocolate.
So if you've ever suspected that many of those who advocate
healthy diets are motivated more by denying you your little
pleasures than a genuine interest in your well being, now may be
the time to take a little revenge.

Flavonoids occur widely in fruits and vegetables and their
principal function appears to be to protect these plants from
disease and the damage which may be caused to them by extremes
of light or heat. It has long been suspected, however, that the
well established health protecting and curative properties of
the many plants commonly used in folk remedies for humans may
also be due to flavonoids. And there is now abundant evidence
to support the idea that certain flavonoids, particularly those
of the polyphenol type, possess potent anti-inflammatory and
anti-oxidant properties.

Two of the biggest premature killers in the affluent Western
world, as well as major causes of disability and early loss of
independence, are stroke and heart disease. Both frequently
follow on the development of the cardiovascular disease,
atherosclerosis, otherwise known as hardening of the arteries,
and it is known that the oxidation of low density lipids (LDL),
the blood fats known as "bad cholesterol", is one of the major
causes of this condition. The prevention of LDL oxidation is
one of the key functions of vitamin E, the body's most important
fat-soluble anti-oxidant, but anti-oxidant flavonoids are also
known to play a role.

Consistent research findings confirming this benefit of
flavonoid anti-oxidants have led successive governments and
health agencies to urge the public to consume at least five
daily servings of fresh fruits and vegetables, and the evidence
indeed suggests that such high flavonoid diets are linked to a
reduced risk of heart disease and perhaps even some cancers.

But it's not just the flavonoids in fruits and vegetables that
may have these effects. Much attention, for example, has
recently been paid to the so-called "French Paradox", whereby
France boasts a surprisingly low rate of heart disease and
related conditions, given the preponderance of saturated animal
fat in its national diet. There has been much speculation that
the low rate of this disease, by the standards of advanced
Western nations, may be linked with relatively high consumption
of red wine, and analysis of the anti-oxidants in this drink,
also found in red grape juice, suggests that the theory may have
some substance.

And at least one major study has suggested that the incidence
of stroke is substantially reduced in older people, otherwise a
very high risk group for this illness, who regularly drink
substantial quantities of tea, which is also rich in
anti-oxidant polyphenols, but whose diet tends to be low in
fresh fruits and vegetables.

As well as red wine and tea, there is now also evidence that
anti-oxidant flavonoids may be found in beer and even chocolate.
But in fact this is not as surprising as it may at first
appear. The coca beans which are the primary ingredient of
chocolate are a good source of polyphenols, and were known to
ancient civilisations for their medicinal properties. Broadly
speaking, the darker the chocolate the richer it will be in the
particular flavonoids derived from the beans, which are powerful
anti-oxidant agents not commonly found elsewhere.

The latest research seems to offer good evidence that the
flavonoids particular to dark chocolate (procyanidins) may have
a useful role in helping to prevent the oxidation of the LDL,
"bad cholesterol", which is, as noted above, a key precursor of
serious cardiovascular disease. Procyanidins also appear to
work closely with vitamin E, the body's most important
fat-soluble anti-oxidant, sparing the vitamin to work more
effectively, and may also help to prevent excessive clotting or
"stickiness" of the blood. Procyanidins are readily absorbed by
the body following the consumption of dark chocolate and appear
to have a significant overall anti-oxidant effect in the
cardiovascular system.

But of course it's not all good news. You'll be only too well
aware of the health reasons why it would be unwise to rely on
tea, red wine, beer or chocolate as your principal sources of
dietary anti-oxidant flavonoids. De-caffeinated teas are
available, however, and dark chocolate is relatively low in
sugar and fat; whilst all the evidence suggests that moderate
consumption of alcohol may protect against a variety of
conditions, including heart disease. Red wine, in particular,
is rich in the anti-oxidant flavonoids which appear to offer
significantly enhanced protection.

As always, the key is balance; and in the context of an
otherwise healthy diet, particularly one rich in fruit and
vegetables, there is no reason why these highly enjoyable luxury
foods and beverages should not make an important contribution to
your overall level of anti-oxidant intake.

About The Author: Steve Smith is a freelance copywriter
specialising in direct marketing and with a particular interest
in health products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/Anti-OxidantFlavonoids.htm

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3. Vitamins In Foods
Posted by: "Mario Churchill" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 8:11 am ((PST))

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There are many different vitamins in food. Vitamins are
essential to life, but most of us do not get the amount of
vitamins we need in our every day diet. Certain foods are high
not only in one vitamin, but many. Let us take Broccoli, for
example.

Broccoli is probably one of the most nutritional foods on the
face of the planet, yet many people dislike this green
vegetable. Broccoli is high in most of the B vitamins and is
both an antioxidant as well as an energy booster. Consumption of
certain vitamins in food, such as broccoli, have been found to
stave off cancer and even fight the disease. In addition to
fighting off cancer and other illnesses, vitamins in food such
as broccoli can alleviate depression, help with anxiety and can
improve cardiovascular health.

Oranges are high in Vitamin C. Vitamins in food that protect us
from colds and boost our immune system can be found in those
foods high in vitamin C. In addition to oranges, most citrus
fruits contain high quantities of Vitamin C as do strawberries,
cherries, pineapple and tomatoes. Vegetables that are also high
in vitamin C include broccoli, asparagus, potatoes and
cauliflower. Melons and cabbage are also found to have
substantial amounts of this valuable vitamin.

Vitamins in food are the most natural way to take the essential
nutrients that we need to sustain good health. Most of us,
however, do not get the amount of vegetables and other foods
that are high in certain vitamins on a daily basis. For this
reason, many people choose to take vitamin supplements to make
up for any deficiencies they are experiencing by not consuming
vitamins in food.

Remember when your mother told you to drink your milk so you
could get strong bones and teeth? She was not lying. Milk is
high in vitamin D that promotes strong bones and teeth. While
children need this essential vitamin to grow, older people can
also benefit from vitamin D as it is shown to stave off the
effects of osteoporosis. Other foods that are also high in
vitamin D include fish liver oils, egg yolks, shrimp and fish.

Another one of the many vitamins in food is Vitamin E, which is
also a powerful antioxidant. In addition to preventing cancer
and actually making cancer treatments more effective, Vitamin E
can reduce damage to lungs caused by smoking. It protects the
body from toxic chemicals. Vitamins in foods containing the E
vitamin include most oils, peanuts, pecans, walnuts, peanut
butter and soy beans.

Vitamins in foods that help your eyesight include Vitamin A
that can be found in carrots. It is not an old wives tale that
eating carrots helps your eyesight. Carrots contain Vitamin A
that is actually shown to protect against night blindness and
can even reverse cornea damage. While eating carrots does not
guarantee having 20/20 vision, other benefits of eating carrots
containing vitamin A include protection against cancer as well
as the common cold and flu. Vitamin A is also known to combat
certain infections and aid in the care of skin disorders.

Other foods that are high in vitamin A include liver, parsley,
mint, spinach, carrots, dairy products, greens, cherries, sweet
potatoes, greens, peaches, cantaloupe, apricots, squash and our
old friend, broccoli.

Vitamins in foods such as fish can help control cholesterol and
improve memory. Many people are taking fish oil supplements to
stave off diseases such as Alzheimers disease and improve their
concentration. People call fish brain food because the vitamins
in food such as fish are proven to help with concentration and
memory.

Liver is not one of the most favorite substances people can eat
and many shy away from this food. But liver contains iron. Iron
is essential for stamina, although you do not want to get too
much iron in your blood. Women who are pregnant or those with
anemia, however, can benefit greatly from this food.

Vitamins in food come in many different varieties. In order to
make certain that you are getting the proper amount of vitamins
in food you should eat seven different fruits and vegetables
each day, drink orange juice and consume milk or dairy products
and make sure you get whole grains as well as protein in your
diet. To many people, this seems as if it is a daunting task.
This is why so many people prefer to take vitamin supplements.

While vitamin supplements are an excellent way to get your
daily requirements of certain vitamins, vitamins in food is one
way to be sure that you are keeping your body healthy. If
nothing else, at least try to consume broccoli as much as you
can, in addition to taking your multivitamins. Of all the
vitamins in food, broccoli contains the most beneficial
supplements.

About The Author: Mario Churchill is a freelance author and has
written over 200 articles on various subjects. For more
information about vitamins in food checkout
http://www.myvitaminguide.com/public/department44.cfm .

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4. The Five Faces Of Westner Yoga
Posted by: "Everett Sizemore" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 9:12 am ((PST))

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Yoga pertains to an entire group of spiritual and physical
practices that date back as far as 3300 BC in India, an era in
which anthropologists have uncovered statues depicting figures
in yoga-like postures. As you can imagine, yoga's influence on
the Western world in general and here in the United States in
particular, has taken place in a veritable blink-of-an-eye when
you look at the whole history of yoga.

Nevertheless, there are a number of people from the past and
present who have had a profound influence on the spread of yoga
in the West, and probably few of greater significance than the
five people listed below...

#1 Rodney Yee

Rodney's Yoga:
http://www.gaiam.com/category/yoga-studio/yoga-instructors/rodney-yee.do

Rodney Yee was once a gymnast, a ballet dancer, and a
philosophy major. What do all of these things have in common?
The helped him satisfy a deep hunger for knowledge and
understanding of the human mind and body. This curiosity is what
led him to begin learning, and eventually teaching, his own form
of yoga. Rodney has appeared on several national morning shows,
and daytime television talk shows like Oprah. He owns a major
yoga studio in LA, and is probably THE most well known yoga
personality in America, next to Bikram.

#2 Bikram Choudhury

Bikram's Yoga: http://www.bikramyoga.com

Although he was born in India, Bikram began teaching his "hot
yoga" classes in the California during the 1970s. This form of
yoga, in which students perform mostly Hatha yoga poses in a
heated room, may be the most popular type of yoga in the United
States today.

#3 Shiva Rea

Shiva Rea's Yoga: http://www.shivarea.com/about

Her name sounds Indian, but Shiva is actually an American-born
yoga instructor, daughter of an artist/surfer. Shiva has
released several award-winning yoga videos, and has traveled the
world to appear at yoga retreats and international studios. Now
a regular contributor for the Yoga Journal, Shiva has built a
name for herself as one of the best yoga teachers in the Western
world. She is widely known for her cultivation of Vinyasa yoga
techniques into her own style called Prana Flow.

#4 Patricia Walden

Patricia's Yoga:
http://www.gaiam.com/category/yoga-studio/yoga-instructors/patricia-walden.do

While many Western yoga teachers are drawn to the temptation of
creating their own, unique style of yoga, branding it and
watching it flourish, Patricia has remained dedicated to her
Iyengar yoga roots for over 25 years. She has co-authored The
Women's Book of Yoga and Health and starred in several
award-winning yoga DVDs, including the best-selling Yoga for
Beginners series.

#5 Seane Corn

Seane's Yoga:
http://www.gaiam.com/category/yoga-studio/yoga-instructors/seane-corn.do

The extremely beautiful, talented and charismatic Seane Corn
teaches Vinyasa yoga, and is the star of the hugely popular
Vinyasa Flow Yoga DVD series. She has been featured on the cover
of the Yoga Journal three times, and has also appeared on the
covers of Natural Health, Fit yoga, Yoga Life and Healing
Retreat and Spa Magazine. Many are drawn to Seane Corn's
charisma and authentic messages of change and progress. She has
worked with several political and social programs to bring
changes to local and global communities, including a shelter
that houses and educates adolescent prostitutes, and YouthAIDS.
Born in New Jersey, Seane had her first yoga experience at the
Life Cafe in the East Village area of New York.

Have we left out your favorite yoga teacher? Opinions differ
widely as to who has had the most influence over modern yoga.
But there is no denying that the five yoga instructors above,
whether you agree with their teachings or not, are have had a
major impact on the way yoga is practiced and taught here in the
U.S. and around the western world.

About The Author: Everett Sizemore is a freelance writer and
contributor of content to health and fitness websites. He lives
in Denver, CO and runs a fitness industry marketing website at
http://www.firstpagefitness.com .

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5. Choosing Yoga Clothing: Stop Posing!
Posted by: "Yardley Moore" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 9:12 am ((PST))

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Yoga is a very popular way to get fit and trim and also an
excellent method of learning how to relax. Yoga studios can be
found in towns and cities across the globe. Using an instructor
is the preferred method of yoga training, for most people, as it
ensures that the various postures and positions are correctly
mastered from the very start of training. Why waste your time
trying to learn on your own and probably getting it completely
wrong? You need to achieve maximum benefit from each of your
workouts so that it encourages you to continue and thus achieve
the compound benefits from regular, methodical exercise. Many
people worry about the correct yoga clothing to wear during
their workouts. They shouldn't, as it is really very simple and
involves making common sense choices. However, there are a few
tips that can help you to choose the correct clothing, both for
looks and functionality.

Form Fitting or Baggy?

As a general rule, loose fitting clothes are the best for yoga.
This is because they allow you to move with more freedom and
won't interfere with the various yoga positions or asanas. Also,
tight fitting clothes could hamper your blood and energy flow
which is obviously a bad thing to happen in the middle of a
workout. On the other hand, if your yoga clothing is too baggy,
your instructor will be unable to check your form sufficiently
and you could be performing your postures incorrectly. So,
loose, but not TOO loose, is the order of the day!

Cold or Hot?

This is often an overlooked element, especially by beginners,
but keeping your body at the correct temperature is vital for an
effective workout routine and could even be dangerous if you
ignore it. For this reason, choosing the correct yoga clothing
is vital. Shorts and T-shirt are fine if you tend to get too hot
and sweaty during exercise. If you tend to feel like an ice cube
in air-conditioned rooms and gyms, long sleeves and long
pants are recommended. You may even feel more comfortable with
a sweatshirt on. This is fine. But remember, you still need to
consider the need for your instructor to check your form
throughout the workout. Go for comfort and functionality, rather
than for the 'posing' value of the latest Lycra number!

Do I Need Shoes?

This is a more controversial area to tackle. Most yoga sessions
are undertaken with bare feet. You might, therefore, choose some
easy footwear to slip on and off on the way to the gym. If you
feel unhappy about working out barefoot, there are various shoes
and socks that can be purchased in yoga clothing shops (both
online and offline) especially for this kind of exercise. If you
have an instructor, why not ask him/her first? Better to be safe
than sorry.

Choosing suitable yoga clothing is vital for a successful
workout but it only needs a little common sense to choose
appropriately and need not cost a fortune. Remember, choose
functionality and comfort above the desire to simply look good!

About The Author: Yardley Moore invites you to discover more
about yoga clothing and the great benefits of Yoga by visiting
http://www.YourYogaTips.com where you will find lots of
information and advice for the Yoga enthusiast.

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6. How To Reverse Type 2 Diabetes And Insulin Resistance In 5 Simple St
Posted by: "Mark Hyman" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 3:11 pm ((PST))

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How to Reverse Type 2 Diabetes and Insulin Resistance in 5
Simple Steps

In my last article about diabetes, I explained which tests you
need to determine whether you've got diabetes or pre-diabetes.

Now I'm going to share with you my top advice for preventing --
and reversing -- these conditions.

Eating Well

The foods you eat can have huge effects on your health. Eating
the right foods will balance your blood sugar, reduce
inflammation and oxidative stress, and improve liver
detoxification -- all of which help prevent and reverse insulin
resistance and diabetes.

In general, you should follow a whole-foods diet that contains
plenty of anti-inflammatory, antioxidant, and detoxifying foods.

Here are more details.

When to Eat:

•Eat protein for breakfast every day
•Eat something every 4 hours to balance blood sugar
•Eat small protein snacks in the morning and afternoon
•Finish eating at least 2 to 3 hours before bed

How to Eat:

•Control the glycemic load of your meals by combining protein,
fats, and whole-food carbohydrates at every meal or snack

What to Eat:

•Organic produce and animal products

•High-quality protein, such as fish and shellfish

•Cold-water fish such as salmon, halibut, and sable, which
contain omega-3 oils that reduce inflammation

•Up to eight omega-3 eggs a week

•Low-glycemic legumes such as lentils, chickpeas, and soybeans

•Fresh fruits (berries, cherries, peaches, plums, rhubarb,
pears, and apples are optimal) and vegetables (including
low-glycemic vegetables like asparagus, broccoli, kale, spinach,
cabbage, and Brussels sprouts)

•Detoxifying foods such as cruciferous vegetables, green tea,
watercress, dandelion greens, cilantro, artichokes, garlic,
citrus peels, pomegranate, and even cocoa

•Herbs such as rosemary, ginger, and turmeric

•Garlic and onions

•30 to 50 grams of fiber a day, especially soluble or viscous
fiber (legumes, nuts, seeds, whole grains, vegetables, and
fruit)

•Extra-virgin olive oil

•Soy products such as soymilk, soybeans, and tofu

•Nuts and seeds, including raw walnuts, almonds, macadamia
nuts, and pumpkin and flax seeds

•Chocolate that contains 70 percent cocoa (up to 2 to 3 ounces
a day)

What Not to Eat:

•All processed or junk foods

•Foods containing refined white flour and sugar, such as
breads, cereals (cornflakes, Frosted Flakes, puffed wheat, and
sweetened granola), flour-based pastas, bagels, and pastries

•All foods containing high-fructose corn syrup

•All artificial sweeteners and caffeine

•Starchy, high-glycemic cooked vegetables, such as potatoes,
corn, and root vegetables such as rutabagas, parsnips, and
turnips

•Processed fruit juices

•Processed canned vegetables

•Foods containing hydrogenated or partially hydrogenated oils

•Processed oils such as corn, safflower, sunflower, peanut, and
canola

•Red meats (unless organic or grass-fed) and organ meats

•Large predatory fish and river fish, which contain mercury and
other contaminants in unacceptable amounts

•Dairy

•No more than 3 glasses of red wine per week

Keep Moving

By targeting belly fat, regular exercise can improve insulin
sensitivity, prevent and even reverse diabetes, and reduce the
risk of complications.

Start with 30 minutes of walking every day. You may need to do
sustained aerobic exercise for up to an hour 5 to 6 times a week
to control full-blown diabetes. Add interval training (described
in UltraMetabolism) and strength training to improve metabolism
even more.

Supplements

I recommend a number of different supplements for insulin
resistance and diabetes, depending on the severity of the
problem:

1.A multivitamin and mineral.
2.Calcium, magnesium, and vitamin D.
3.Fish oil (1,000 to 4,000 mg)
4.Chromium (500 to 1,000 mcg day)
5.Antioxidants (such as vitamins C and E)
6.Extra vitamin B6 (50 to 150 mg a day) and B12 (1,000 to 3,000
mcg) to protect against diabetic neuropathy or nerve damage.
7.Biotin (2,000 to 4,000 mcg a day)
8.Alpha-lipoic acid (300 mg twice a day)
9.Evening primrose oil (500 to 1,000 mg twice a day)
10.One to two 500 mg tablets of cinnamon twice a day
11.Other herbs and supplements that can be helpful include
green tea, ginseng, bitter melon, gymnema, bilberry, ginkgo,
onions, and garlic
12.Banaba leaf (Lagerstroemia speciosa); 24 mg twice a day
13.Konjac fiber, four capsules 10 minutes before meals with a
glass of water

Stress Management

Stress triggers insulin resistance, promotes belly fat,
increases inflammation, and can cause diabetes. Practice
relaxation techniques, like yoga, breathing, and meditation,
regularly.

Medications

A number of medications may be helpful for diabetes. The main
classes include:

•Biguanides, especially metformin (Glucophage). They can help
improve insulin sensitivity.

•Thiazolidinediones, including rosiglutazone (Avandia) and
pioglitazone (Actos). They can help increase insulin sensitivity
but can cause weight gain and liver damage.

•Alpha-glucosidase inhibitors, which include acarbose and
miglitol, can help lower the absorption of sugar and
carbohydrates in the intestines.

Older medications include sulfonylureas include glipizide,
glyburide, and glimepiride. I don't recommend them: They only
reduce your sugar temporarily and actually worsen diabetes over
time. Plus, they increase the risk of heart attacks.

Insulin is your last resort and can cause weight gain and
increased cholesterol and blood pressure. Many patients can get
off insulin entirely if they are treated early and aggressively
with lifestyle changes.

Remember, diabetes is completely preventable and often
reversible.

And you don't need to limit your efforts to medication or
insulin. Start making the lifestyle changes I've described here,
and you should see quick and dramatic results.

About The Author: Mark Hyman, MD is a pioneer in functional
medicine, practicing physician and best-selling author. A sneak
preview of his book "The UltraSimple Diet" is available. See The
UltraWellness Blog for more on testing for Insulin Resistance:
http://www.ultrawellness.com/blog/insulin-resistance

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7. 5 Tips For Sticking To Gout Reducing Diets
Posted by: "Lisa McDowell" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 3:12 pm ((PST))

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If you have a gout attack, coffee may be beneficial, but to
more effectively treat gout and stop it from occurring, you need
to learn how to successfully stick with gout reducing diets. The
following are 5 different tips on how you can create a diet plan
that will work for you:

Tip 1 - Know what foods to avoid and what foods to welcome into
your diet. The goal of any gout prevention diet is to stay away
from foods that increase uric acid levels, which increase your
risk of a gout attack, and stick with those that keep uric acid
levels under control. Make a list of foods to avoid, as well as
a list of friendly foods, and keep these lists posted on your
fridge, and in your organizer/planner, so you'll never be
without them come mealtime, and when making an effective grocery
list. Below are two brief lists:

Foods to avoid:

All alcoholic beverages
Yeast
Red meat
Organ meat (hearts, kidneys, liver, etc.)
Turkey
Meat extracts
Gravies
Anchovies,
Fish roes
Herring,
Mussels
Scallops
Legumes (peas, dried beans, etc.)
Spinach
Asparagus
Cauliflower
Mushrooms
Sweetbreads

Beneficial foods:

Complex carbohydrates (bread, pasta, rice, cereal, etc.)
Dark berries (black berries, blueberries, raspberries, etc.)
Cherries
Bananas
Oranges
Pineapple
Tomatoes
Kale
Cabbage
Parsley
Tofu
Salmon
Flax and flax oil
Olive oil
Water
Fruit juices
Coffee/tea

Tip 2 – Eat a balanced diet – Knowing what foods to limit and
increase in your diet will help to prevent a gout attack, but
it's still important to remain healthy by making sure you're
feeding your body a balanced diet. A balanced diet for gout –
according to the American Medical Association - is one that is:

Low in protein - it is recommended that as much as 15% of
calorie intake be from sources such as soy, poultry and lean
meats, while a maximum of 30% of calories should be from fat.

High in complex carbohydrates (I.E. fruits, vegetables and
whole grains)

As a general rule of thumb, it's a good idea to eat more
frequent and smaller meals than fewer larger meals. This will
not only help you better digest your food; it also allows you to
limit your portion sizes. This way, you can ensure that the
protein portion of your meal is always the smallest.

Tip 3 - Plan your meals ahead of time – Planning your meals
helps to strengthen your will power when it comes to making food
choices. By planning your meals ahead of time, you will avoid
giving into your craving for purine-rich foods, which is more
likely to occur when you are hungry and haven't thought about
what you are going to eat. For this reason, it is very important
that you take the time to prepare yourself a lunch/dinner for
work ahead of time, so you don't continuously eat out, as most
restaurants don't offer menus with meals that prevent a gout
attack.

Tip 4 –Know how to make substitutions when eating out –
Everyone eats out from time to time, and just because you are
prone to gout shouldn't stop you from this enjoyment. Of course,
this doesn't mean you should indulge in any food offered on the
menu. When it comes to eating out, you need to learn how to
substitute food to save yourself from a gout attack, while still
tantalising your taste buds. Here are a few suggestions:

Appetizer – Instead of mussels try garlic bread or a veggie
salad (Note: make sure to eliminate any veggies that are not
conducive to a gout diet)

Entrée – Instead of steak have salmon with rice or a vegetarian
dish

Dessert – Instead of cappuccino and cheesecake, go for a cup of
tea/coffee and a fruit bowl

Tip 5 – Create and discover different gout recipes – Eating the
same foods over and over again, or preparing meals the same way,
becomes extremely boring and downright depressing after awhile.
The last thing you want to do is not look forward to eating,
because skipping meals or reverting back to an unhealthy and
purine-rich diet will only bring back the gout attack. Take
some time to look into gout reducing diets and recipes or
started creating some of your own recipes.

About The Author: Grab your free copy of Lisa McDowell's brand
new Gout Newsletter here http://www.cure-gout-now.com/?source=is
which is overflowing with easy to implement methods to help you
relieve and prevent Gout symptoms naturally.

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8. Top Tips To Relieve Your Autism Diet Worries Today
Posted by: "Rachel Evans" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 4:12 pm ((PST))

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Autism diet recommendations can be many and varied. Some
experts will suggest gluten-free and casein-free diets. Gluten
is a substance found in breads and other grains and casein
appears in milk and dairy products. The belief is that some
people with autism have trouble digesting such substances,
resulting in a decreased, foggy state of consciousness.

Other autism diet suggestions include cutting out yeast and
sugars, and concentrating on consuming larger quantities of
fresh fruit and vegetables.

Each of these theories have solid research to back them up, but
while adults may be able to make dietary decisions for their
children, it is not always as easily applied as they may wish.

Kids are still kids whether they have autism or not! They have
individual tastes, and will prefer some foods to others. It is
not always easy to remove the foods that they enjoy, and
introduce those that don't typically appeal.

So the following are practical tips for parents who are aiming
to introduce a healthy autism diet.

Turn it into finger food. Some small children can be more
likely to eat something when they know what's in it, and often
enjoy vegetables raw rather than cooked. A healthy diet should
include generous servings of vegetables in at least two meals a
day so try slicing up a selection of vegetables like carrots,
broccoli and sweet red pepper into little sticks and serve them
plain or with a dip for dunking.

Offer berries. Almost all types of berries are nutritious and
rich in antioxidants so keep strawberries, blueberries,
raspberries – and any other berries that you can find and that
your child enjoys – on hand for snacks. They can satisfy a sweet
tooth and don't break the rules of most autism diets.

Sugar-free sweetening. You can still give your kids sweet
things without loading them down with sugar. Stevia can be an
effective solution for this problem. Readily available in health
food stores, Stevia is a South American herb that's sweeter than
sugar and is an excellent alternative, as long as it is used in
moderation. In most autism diets, other sweetening agents –
sugar, honey, molasses, maple syrup, jelly etc – should be kept
to an absolute minimum. Stevia can be used in many of a child's
favorite recipes such as in lemonade and cookies.

Use supplements. If you are worried that your child's diet
isn't giving them all the nutrition they need, speak to your
doctor or naturopath about supplements. When kids are off dairy
products, they may need calcium, magnesium and Vitamin D. Enzyme
supplements can help aid digestion. And there are a host of
other beneficial supplements from fish oil to amino acids,
Vitamin B12 to calcium, magnesium and zinc. Many come in
child-friendly chewable forms but always check with a health
expert first, as many of these chewable vitamins come with a
high dose of sugar.

As with any dietary change, make certain that any decisions
made are discussed with a qualified doctor, first.

About The Author: Grab your free copy of Rachel Evans' brand
new Autism Newsletter here
http://www.essential-guide-to-autism.com/?source=is which is
overflowing with easy to implement methods to help you and your
family find how to manage autism.

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9. How To Make Weight Loss And Muscle Gain The Powerful Lfestyle Choice
Posted by: "Ben Kong" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 6:13 pm ((PST))

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Busy people live their lives according to their diaries which
is effective and efficient. Yet for some reason, often when
starting an exercise program they won't book themselves in.
Rather they will simply decide to exercise and sure enough
because that's what they want to do, they will set out and
begin. The problem is though that they are busy people and as
such `life' gets in the way of their exercise very quickly.
Booking themselves for exercise is a key practice that serves to
minimize the various disruptions to the kind of consistency
required to achieve significant muscle gain and fat loss for a
better body.

It is important in a couple of ways. First of all it creates a
tangible and subconscious importance for the exercise session
and as such, it is given due consideration when arranging all
other affairs as opposed to always being the first thing to be
sacrificed for other priorities. This small step can make an
amazing difference to a person's consistency. Simply by giving
the time required to create a better body at bare minimum an
equal footing, people get smarter and think laterally and design
their lives to be able to meet this new commitment. Of course
there will still be scheduling conflicts (though far less). In
these cases though, diarizing exercise alongside everything else
again makes people solution focused and sharpens their
organization in order to be able to make it possible to meet
both objectives should a conflict arise. Exercise becomes part
of the priority hierarchy and over time, may even move up the
list. This means that the busy person willingly increases their
commitment to exercise and will muscle gain and fat loss results
faster but most importantly, they will do so in a stress free
manner because exercise is balanced against all their other life
priorities.

The second key once time has been `created' for exercise is to
maximize it. Does any high achiever settle for second best? Do
they haphazardly attack challenges without a sound strategic
understanding of various cause and effect relationships so that
they can navigate a course of action that will allow them to
achieve success in the most effective and efficient way
possible? For busy people who want to maximize lean muscle gain
and fat loss, knowing the exact specifics of the entire process
is critical. By understanding how the body responds to food and
training will keep you on the most productive path possible. Yet
so many simply seek training methods and adopt them without any
idea if they are sound because they have no objective framework
with which to evaluate them. The exact same goes for various
crazy diets people try. If you don't understand how food works
in the body of course any option, especially if it is hyped up
my slick advertising, sounds plausible.

In terms of acquiring this knowledge, there is good news and
bad news. The bad news is that the actual truth of this
information can be a little hard to find. There are countless
sources of misinformation and agenda based pseudo science to
push certain viewpoints and products. At best even when you find
solid information, there are some conflicting arguments that are
equally valid, where only trial and error can determine the best
approach. The good news is that once you find a good source of
information - the truth about what the people who live with the
lean muscular bodies that they desire really do it is actually
reasonably easy to understand and achieve an excellent working
understanding of it all. With someone who really knows what they
are doing and sources of honest truth in your corner, it is no
exaggeration to say that your comprehension of nutrition and
training will outstrip many people in the fitness industry in
about a month or even less.

In very simple terms, the second foundation is: Find out and
understand the nutrition and training strategies that work best
(for your individual makeup) and why. Once you know what you
need to do for maximized muscle gain and fat loss, do it.

The third key is on the surface the most simple (though perhaps
most esoteric) yet it completely underpins the success of the
first two foundations. Once you have the first two foundations
in place the third key is to just relax and enjoy the process.
Don't stress about anything related to nutrition and exercise.

Busy people generally have some degree of stress in their lives
already. The secret to ultimate body success is to make the
process required to achieve a lean and muscular body and keep it
for life become truly effortless. Get it out of your head that
it's all hard work. When people think of nutrition and exercise
it generally conjures up feelings of panic, pain, sacrifice and
effort. Whilst some of us have a certain masochistic streak, why
bother with all that when the alternative is a peace of mind and
living in an effortless natural state that achieves far superior
results?

Of course with any Zen-like sounding state, it will take some
time to achieve and the exact process is complex topic that you
could write a whole book on (maybe I might one day). The key
take home message though is to make you aware and question the
overwhelming societal norm to view nutrition and exercise in a
certain negative light. Beyond a powerful (though unattached)
desire for a successful result, I believe that the initial
determination and work ethic must evolve into a peace of mind
that has a calm core of absolute, unshakable certainty for long
term results.

Getting the body you want in the fastest time possible for
someone with a busy schedule is not about what exercises they
need to do and what food they need eat. It certainly is not
about exercising `a bit' and eating a little better. It is about
creating the lifestyle foundations and following systems to make
it all work for you. The reward is that you will be able to take
your place among the fitness elite – those who live their lives
in such a way discover the body they desire, is an effortless
by-product of their lifestyle.

All Rights Reserved 2008

About The Author: Ben Kong is the author and co-creator of
Ultimate Body Success - The Impossible To fail, Total Lifestyle
System For Creating Your Best Body Ever. Click the link now to
find out once and for all how to profoundly transform your body
beyond belief. http://www.ultimatebodysuccess.com/freeReport.php

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10. Does Natural Weight Loss Really Help?
Posted by: "Catherine Tyler" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 8:13 pm ((PST))

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Talking about weight loss, many of us thinking about many types
of complicated methods that should be used. Somebody have to
take a lot of ways in order to get slim, for example, use diet
pills, exercise, or even food control. Meanwhile some other
people is doing just one or two method in order to achieve
weight loss success.

However, if you are the one who are thinking about losing
weight, then you have to browse over the internet to see which
type of weight loss that would be perfect and effective. Looking
for some reviews of products you interested in. This is a common
activity that people who want to lose weight will do.

Lose weight by using natural way have become obvious and people
realize about this since not long time ago. After we stick with
the science ways for quite long time (using diet pills,
supplementary nutrition, etc), then we have realised that
natural weight loss has more than benefits, not only helping you
to become slimmer, but also to improve your health to work and
function properly.

This is because when you take natural method, for example if
you can find weight loss pills that made from herbs, ginger for
example, the herbs that you take will also help to improve other
function of the body as one kind of herb generally benefit to
many parts of human organs. Like ginger that helps to improve
blood circulation system, apart from reducing fat from beneath
the skin.

Therefore, this could demonstrate that natural weight loss
should work and effective. This is quite obvious that now this
trend is significantly increasing. Many types of herbs,
especially tropical herbs were test by advanced medical
technology and approved that they are actually work for weight
loss. Then there are many of medical companies and
pharmaceutical companies trying to perform medical research to
get the best solution for herbs or other kind of natural weight
loss.

However, losing weight in natural ways still have disadvantage.
One of the most distinct disadvantage of this method is timing.
As you can see that natural stuff, such as herbs have to get
into body system and perform natural mechanism in natural ways
to cure or get rid of the excessive fat. Then you just can not
expect a kind of "over-night" result.

This could take weeks, months or years to see the complete
efficiency so you have to be patient on this. However, no matter
how long you have to wait for the result, it does not make any
harm to the body at all, because natural stuff will always
benefit to your body, even though it does not make significant
success in terms of weight loss.

Apart from that, natural material to make weight loss
supplement or medicine generally cheaper than other type of
medicine. However, you have to make sure that when consider
using natural ways, you buy or used the products that have been
tested and certified by the authority to ensure that the
supplement or pills that you take are free from negative side
effect.

About The Author: Catherine Tyler is the editor of
http://WeightLoss-corner.com . Find variety of healthy diet
plans, weight loss tips, best weight loss programs and how to
lose weight in a safe manner and stay fit for life, please visit
http://www.weightloss-corner.com .

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11. Posture And Osteoporosis: Building Better Bones
Posted by: "Janice Novak" distribution@isnare.com articles_isnare
Date: Fri Feb 8, 2008 10:17 pm ((PST))

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Article Title: Posture And Osteoporosis: Building Better Bones
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Bone Basics:

• At least 25 million Americans have osteoporosis.
• Another 34 million have bone density low enough to increase
their risk of fractures.
• One third of all menopausal women have osteoporosis.
• One half of the women over the age of 65 have osteoporosis.
• By age 75, 89% of women have osteoporosis.
• Eighteen percent of women age 25-34 already have low bone
density.
• One in two postmenopausal women will break a bone as a result
of low bone density.
• One in five men over the age of 65 will break a bone as a
result of low bone density.
• Almost all cases of Osteoporosis could have been prevented!

Osteoporosis – weak, porous, fragile bones – affects millions
of people worldwide. Though the effects of osteoporosis are seen
in mostly older people, the condition develops over a lifetime.
Most people think of bones as strong, permanent structures but
the truth is bone tissues are constantly being removed and
added. Until a person is about twenty five, new bone cells are
added faster than old bone cells are removed, so the bones can
become larger and denser. After thirty-five, bone is lost faster
than it's added. The good new is decades of research have shown
that there is lots you can do not only to slow bone loss, but
actually increase bone density well into your 70's, 80's and
even 90's. It is never too late.

The damaging affects of osteoporosis are seen in a person's
posture. And a person's lifelong posture very much affects and
accelerates the damage done to bones by osteoporosis. A chicken
and egg scenario is set. Ever caught your own reflection in a
window or mirror to see that your head hangs too far forward off
your shoulders or that your upper back is curving forward? This
means your spinal curves are too exaggerated and that your
posture is not what it could be. Now add to that the possibility
that your bones are becoming thinner and weaker whether from
poor nutritional habits and/or lack of weight bearing and
strengthening exercises. Your posture will get worse because
your upper body will slump forward even more.

Some of the first bones to thin out are the spinal bones, the
vertebrae – especially the ones your ribs connect to. As the
upper body slumps forward, abnormal pressure is put on the front
part of the vertebrae. If they are thinning out, they begin to
crumble and fracture under the weight. This causes even greater
slumping and more pressure, etc. and the vicious cycle continues
and worsens. You can stop this from happening by becoming aware
of your posture and by doing counteractive strengthening
exercises. All of the tips, techniques, and exercises in the
book and companion DVD titled Posture, Get It Straight! will
help you stop the rounding over that occurs as you age, and will
help take pressure off spinal bones You will also need to stop
the bone loss and regain bone mass by doing all the proactive
things that will stop the loss and instead make your bones
stronger.

There are three ways to keep your bones strong: diet, weight
bearing exercise, and strengthening exercise.

At every age, calcium is essential for strong bones, because it
increases the density of the bones. We need at least 1,000
milligrams of calcium each day. Every day that you do not
consume enough calcium in your diet, your body has no choice but
to take calcium from your bones, making your bones weaker and
weaker year after year. Government statistics say 75% of
American get less than half the amount of calcium they need from
their diet. This means 75% of us should be taking a calcium
supplement. The forms of calcium shown to be better absorbed by
the human body are calcium glycinate, citrate or malate. Make
sure you split your dose. Do not take more than 500 mgs. at one
time as the body can only absorb so much at one time and then
will excrete the rest.

We need about 500 milligrams of magnesium every day to help
promote strong bones. Calcium is the mineral that fill in bones
and makes them dense. Magnesium is the mineral that strengthens
the underlying structure of bone, the bone matrix. We need
calcium for dense bones but magnesium for strong bones. The
foods that contain magnesium are beans, very dark greens, whole
grains, nuts and seeds. If you need to buy a magnesium
supplement, look for glycinate, citrate, or malate. Don't take
more than 250 mgs. at one time.

Vitamin D is needed to absorb both calcium and magnesium. It
causes your body to produce the protein carriers that come and
pick up those minerals from your gut to bring to your cells. The
current Recommended Daily Requirement is 400 I.U.'s. There is
lots of research underway that is suggesting that the dose
should be higher, more like 800 I.U.'s each day. If you have
enough vitamin A present in your system, fifteen minutes of
sunlight a day on your skin causes you to produce your own
vitamin D.

Studies done at the University of Minnesota have shown that 3
hours of weight bearing exercise each week can decrease bone
loss by as much as 75%. Weight bearing exercise is any exercise
where gravity is loading your spine. You need to be on your feet
and moving: walking, dancing, aerobics, stair climbing, etc.

Strengthening exercises also can help increase bone density.
All muscles have tendons that insert into bone. Anytime you
contract a muscle, the tendon pulls on the bone and that sends
signals to your brain, telling your brains to send minerals to
that bone. When you keep your muscles strong, you keep your
bones strong as well.

About The Author: Janice Novak has a Master's Degree in Health
& Physical Education and is an internationally acclaimed author,
speaker and wellness consultant. Her program improves health,
decreases sick days and improves productivity, alertness, energy
and motivation. Visit
http://www.improveyourposture.com/index.html

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