How to Make Your Own Protein Shakes

Instant protein shakes are expensive and they contain abstract ingredients that you may be uncertain about. If you build your own protein shakes you save money while understanding what it is you are putting into your body. The base of protein shakes is a protein powder. You can buy protein powders in bulk without all of the other additives at a fraction of the cost. There are whey proteins and there are whey protein isolates and soy protein isolates. Whey protein contains more fat whereas in protein isolates there is only a trace amount. Because these protein powders do not have any additives you can do anything you like with them. You can make smoothies or shakes. 

I recently found soy and whey protein isolate at the grocery store! It is a new product offered by President’s Choice! I was very excited about this discovery because it was only 17.99 for a huge container! Protein isolates go a long way because it is pure protein that you add other ingredients to rather than the protein shake powders that contains sugar or sweeteners, dry milk etc. I would not recommend following the instructions on the package. It is best to pre-make your shakes and smoothies and let them sit in the refrigerator if you can. 

This will allow the protein powder particles to absorb moisture from whatever it is you are mixing with it. If you drink it right away its a bit gritty, although this is no different from premade shake mix products. The product I purchased comes with a huge scoop and recommends mixing it with 1 cup of liquid and boasts 25 grams of protein. This recipe is a little too thick in my opinion and I think its better to have two shakes a day with half of the suggested amount.

Fruit Smoothies: 1/2 of a banana, 1/2 cup orange, juice 1/4 cup fat free flavoured yogurt put everything in a huge cup and use a hand blender or a standard electric blender. I use a hand blender and a big glass because it is easier to clean up. Once everything is blended together, blend in 2 heaping tablespoons or 1 rounded coffee scoop of protein powder. You can make these in advance for the following day if you like. Add extra fruit or change the juice. This recipe is intended for ratio purposes. So make it with fruits and juices that you like. If you are making smoothies for the following day, in order to keep the blend fresh–be sure to put it in a tightly sealed container and do not leave any air space.

Try using berry powders to add more flavour and nutrition to your shakes and smoothies. Freeze dried berry powders contain essential fatty acids, amino acids, vitamins, fibre, potassium, iron, phosphorous and calcium. They also help to reduce bad cholesterol and get rid of free radicals. Be sure to do your product research and read labels before purchasing them. They should not contain preservatives, caffeine, or other fillers.

Shakes: These are easy to make when you are on the go. You will need a Tupperware "quick shake" (or a product that functions similarly). You can put all of the dry ingredients in your quick shake in advance. 2 tsp of cocoa powder or carob powder, 2 heaping Tbsp protein powder 2 Tbsp sugar (or 2 packets of a sugar substitute) Then add 1/2 cup skim milk or soy milk. Shake vigorously.  Once the powder has been thoroughly mixed into the milk or soy milk, add 1 cup more of either skim or soy milk. If you enjoy soy milk, vanilla-flavoured brands make excellent shakes.

Try adding 2 tablespoons of Agar Agar Powder to your protein shakes to make them thicker while also adding protein and minerals. Agar Agar is a vegetable substitute for gelatin that comes from seaweed. It is colourless and tasteless. Two tablespoons is only 50 calories and it will add 1.2 g dietary fibre, 1 g of protein, 16 mg of sodium, 20% of your daily recommended iron, 30% daily recomended magnesium, 10% of your daily recommended calcium, and 4% of your daily recommended vitamin E.

http://www.herbsmd.com/shop/xq/asp/pid.24438/qx/productdetail.htm

Even if you don’t work out, protein shakes and smoothies are a great way to add protein to your diet. Sugars and simple carbohydrates cause our blood sugar to rise rapidly and fall rapidly. When our blood sugar drops it stimulates our appetite. These extreme changes in energy levels make it difficult to maintain our willpower and to avoid poor food choices. Protein takes longer for the body to digest, which means that it provides a more consistent source of energy. While providing consistent energy, protein also requires more energy for the digestion process which means it will increase your metabolism. Make sure to check out the "Food Facts" when buying protein powders. They should still be provided if you are buying bulk (some health food stores sell protein powders by the pound).

Please Note: You can become dehydrated if you do not drink enough water when drinking protein shakes. If you do not feel well when you drink protein shakes, dehydration is the likely cause. For every protein shake you drink in a day drink 2 extra glasses of water.

Which Foods Have the Most Fiber?

Do you need to increase the amount of fiber in your diet? Fiber is essential to a healthy diet. Fiber will allow your body to work better to digest food and will help fight against constipation. Many people do not get enough fiber in their diet. Along with eating foods that are high in fiber you could also add a supplement to your diet if you’re still not getting enough, like Benefiber. Benefiber is a good choice because it is tasteless and you can add it to any drink or food and you will not see or taste it in the food. It’s not gritty like other fiber substitutes, so you won’t get that gritty feeling in your mouth from eating it or drinking it with something else. Add more fiber to your diet and your digestive system as well as your colon will be happier. A fiber deficiency increases your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer and heart disease. In other words, high fiber foods are essential if you want to look and feel your best. Eating more high fiber foods will give you strength to get up and go on regular basis. Most Americans get only 10 grams of fiber daily. You need to take in 30 to 40 grams of fiber a day for optimum health. Most people are not getting nearly enough fiber in their diet. 

 

Here is a list of foods that have fiber in them, some have more fiber than others:
Apples
Apricot
Asparagus
Artichoke
Avocado
Banana
Barley, raw or cooked
Beans
Black berries
Blue berries
Brazil nuts
Broccoli
Cabbage
Cantaloupe
Carrots
Coconut
All Bran Cereal
Oat Bran Cereal
Dried figs
Wholemeal flour
Grapes
Kiwi
Lemon
Lettuce
Mango
Nashi Pear
Almonds
Cashews
Oranges
Onion
Peanuts
Peach
Pear with skin
Peas
Pistachio nuts
Pecans
Air-popped popcorn
Baked potato with skin
Raspberries
Raisins
Whole wheat Spaghetti
Rice
Strawberries
Spinach
Sunflower seeds
Sweet corn
Tomatoes
Tomato paste
Whole wheat bread
Walnuts

The foods with the highest amount of fiber include the following: Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos, lentils, pinto beans and black beans, green beans, snap beans, pole beans, Lima beans and broad beans. Dried fruit, such as figs, apricots and dates. Fruits like raspberries, blackberries, strawberries, cherries, plums, pears, apples, kiwi, guava, coconut and banana’s. Vegetables like fresh and frozen green peas, broccoli, brussel sprouts, sweet corn, beet root, baked potato with the skin and carrots. Also, green vegetables like spinach, beet greens, kale, collards, Swiss chard and turnip greens. Nuts that are high in fiber include almonds, Brazil nuts, peanuts and walnut. Whole wheat, barley products, rye, oats, buckwheat and cornmeal are all high in fiber too. Remember that you may want to consult a doctor before starting any type of diet or increasing your intake of fiber.

Health Benefits of Red Wine: What's Real and What's Hype?

Studies showing the health benefits of red wine seem almost too good to be true, especially when we are bombarded daily with both the hype of some new miracle cure alongside dire warnings regarding the foods we eat and medicines we take.  All too frequently, what was being touted as a breakthrough one day often does not stand up to later scrutiny. 

Regarding red wine, though, there does appear to be some merit regarding the claims and a few thousand years of usage seems to show that, in moderation, this is not only safe but may indeed be beneficial.

For a start, red wine is full of antioxidants which many researchers feel help promote the overall health of the heart by lowering bad cholesterol while raising the “good” cholesterol, thus protecting the arteries.  These antioxidants, such as flavonoids and non flavonoids, seem to have many promising heart-healthy benefits.  In addition, it even appears as though the alcohol in red wine may also help, though there is some debate regarding if those benefits are more pronounced in red wine consumption or if drinking any alcoholic beverage (such as beer or white wine) will produce the same results.

Proponents of red wine consumption point to studies which indicate that the antioxidants in red wine known as polyphenols help protect the lining in the blood vessels of the heart.  These antioxidants come in two main forms:

• Flavonoids:  An antioxidant which is found in many fruits and other foods, such as cocoa, tea, onions, oranges and grapes, among others.   Wine and beer also contain some flavonoids, though not in the same quantities as red wine.
• Non Flavonoids:  These antioxidants appear to prevent fatty deposits from blocking and clogging the arteries in the heart.  For this reason, there has been a great deal of attention focused on this, though it should be noted that the studies mostly involved mice rather than humans.  Resveratrol, which has been getting the most attention (and probably the most spam in regards to supplements) is a type of non flavonoid.

Regarding resveratrol, as I stated earlier, most of the studies have involved mice and researchers are loathe to suggest that taking a resveratrol supplement will have any health benefits.  The Mayo Clinic has reported that a person would have to consume between 100 and 1000 glasses of red wine per day to receive the same dosage used in the mice studies.  However, some studies have indicated that resveratrol, perhaps in smaller amounts, can reduce the risk of inflammation and blood clotting, which in turn can lower the risk for heart disease and stroke.  On a personal note, having developed arthritis in my teens due to another illness, I feel that a glass of red wine does at least help the symptoms in this regard.

Whatever you decide, it does appear that at least some alcohol consumption may be good for you while drinking red wine might have some additional benefits.

I hope this information has helped.

Beer: The Fat and Skinny Side of What You Drink

Beer is a top pick on the alcoholic beverage list for a lot of people. It’s delicious, filling and is also a good source of vitamins and minerals. It can aid against coronary heart disease, increase your good cholesterol and can even reduce the development of kidney stones. The thing about beer though, is most of it is full of carbohydrates and calories. If you’re not careful, throwing a few back can add unwanted weight to the waist line and aid in forming the oh-so-stylish beer belly. The main components of beer that determine how good or bad it is for you are the calories, carbs and alcohol content. The higher they are, the worse for you they will be. When choosing a beer you want to look for one that is both lower in calories and carbs and isn’t too high in alcohol content if you are conscious about possibly adding a few pounds here and there. Below is a list of some of the most fattening and least fattening beers.

Most Fattening (200 calories and above per 12oz serving)

• Flying Dog Gonzo: 269 Calories, 18.6g Carbs, 8.7% Alcohol
• Sierra Nevada Bigfoot: 330 Calories, 32.1 g Carbs, 9.6% Alcohol
• New Belgium 1554: 205 Calories, 25g Carbs, 5.6% Alcohol
• Olde English High Gravity 800: 220 Calories, 14.6g Carbs, 8.0% Alcohol
• Steel Reserve: 222 Calories, 16g Carbs, 8.1% Alcohol
• Flying Dog Double Dog Pale Ale: 292 Calories, 15g Carbs, 10.5% Alcohol
• Flying Dog Horn Dog: 314 Calories, 18.9g Carsb, 10.5% Alcohol
• New Belgium Trippel: 215 Calories, 20g Carbs, 7.8% Alcohol
• Sierra Nevada India Pale Ale: 231 Calories, 20g Carbs, 6.9% Alcohol

Least Fattening Beers (199 calories and below per 12oz serving)

• Miller Genuine Draft “64″: 64 Calories, 2.4g Carbs, 2.8% Alcohol
• O’Doul’s: 70 Calories, 13.3g Carbs, 0.4% Alcohol
• Yuengling Light: 98 Calories, 6.6g Carbs, 3.8% Alcohol
• Milwaukee’s Best Light: 98 Calories, 3.5g Carbs, 4.5% Alcohol
• Miller Lite: 96 Calories, 3.2g Carbs, 4.2% Alcohol
• Michelob Ultra: 95 Calories, 2.6g Carbs, 4.1% Alcohol
• Anheuser Busch Natural Light: 95 Calories, 3.2g Carbs, 4.2% Alcohol
• Bud Light: 110 Calories, 6.6g Carbs, 4.2% Alcohol
• Coors Light: 104 Calories, 5.3g Carbs, 4.15% Alcohol
• Rolling Rock Premium Beer: 120 Calories, 10g Carbs, 4.5% Alcohol

 If you’re trying to watch the weight, then be a bit more conscious about what kinds of beer you drink. Keep in calories and carbs in the back of your mind when making your selection. Those few calories that you save here and there will actually add up to a lot over time, leaving you both feeling and looking better.

The Top 50 Healthiest Frugal Foods

Grocery prices, along with everything else, seem to be on the rise. As food prices rise many people are now looking at ways to cut back on their grocery budget and save at the grocery store. Low cost food doesn’t always mean you have to have low quality food though. I have a list of the healthiest frugal foods that you can purchase at a good price and not have to skimp on the nutrition in your meal.

1. Oats

2. Eggs

3. Kale

4. Potatoes

5. Apples

6. Nuts – (Can get expensive, so watch for sales or go to places like the Dollar Tree, where you can buy certain types of nuts for only a dollar.)

7. Bananas

8. Garbanzo Beans or any beans for that matter. Canned is an okay price, but you’ll get a better deal by buying dried beans in a bag.

9. Broccoli

10. Watermelon

11. Wild Rice or any rice for that matter, however wild or brown rice is better for you than white.

12. Beets

13. Butternut Squash

14. Whole Grain Pasta

15. Sardines

16. Spinach

17. Tofu

18. Low fat Milk

19. Pumpkin Seeds

20. Water - (This is free from the tap at home! Don’t pay for bottled when you’re already paying for running water at home.)

21. Flour

22. Sugar

23. Spaghetti sauce (Many of the can varieties can be purchased for one dollar usually.)

24. Dried soup vegetables

25. Peanut butter

26. Coffee

27. Cans of tuna, salmon or chicken on sale

28. Packages of turkey meat on sale

29. Chickpeas

30. Lentils

31. Whole chicken or turkey that you can use for several meals and make broth with

32. Ramen noodles (Definitely good to have on hand for an easy lunch or dinner and insanely cheap!)

33. Pasta (Very filling and inexpensive, you could almost live off this stuff.)

34. Macaroni & Cheese

35. Hot dogs (May be not so healthy, depending on what kind you get, but can be used several different ways for meals and can be bought at a good price.)

36. Beanie Weenies

37. Tomatoes and tomato paste

38. Bread (You can make your own VERY cheap or you can buy a loaf on sale or at a bread market where it is only slightly outdated for cheap, usually a dollar or less. You can make a sandwich, toast or grilled cheese. Bread is filling and offers many options.)

39. Carrots (Have been purchased for one dollar, but not always, so watch for sales again.)

40. Salad (Catch it on sale and it can be bought for one dollar or use a coupon.)

41. Cheese (Can get expensive, so watch for when the blocks or large amounts of cheese in a bag go on sale and stock up then.)

42. Cabbage

43. Lettuce

44. Frozen bags of fruit like strawberries and blueberries or fresh produce that you buy and freeze yourself. Sometimes the frozen bags can be purchased for a good price.

45. Cereal (The prices of cereal seem to keep going up, but you can still find some good deals on cereal. There are a couple of cereal options at stores like the Dollar Tree and Dollar General for only a dollar still. Also, be on the lookout for deals where you can get two boxes for two dollars or less each at regular grocery stores. Watch for coupons too and remember that the bagged cereals are less expensive than the boxed and oftentimes you get more.)

46. Frozen bags of vegetables can be purchased at inexpensive prices sometimes too. Keep in mind though it is always better to grow your own food and that will definitely cut down on your food bill. The more vegetables and herbs you can grow, the less you will have to buy.

47. Flour tortillas - You can buy many of these cheaply or make them yourself even cheaper.

48. Chicken thighs are cheaper than breasts and can be used in soups and stews.

49. Oranges

50. Tomato juice (Purchased in a large can it is inexpensive and you can make a stew or soup with it.)

Other tips include cutting the sugary snacks out. Junk food like potato chips and soda need to be replaced with healthier alternatives like a fruit, vegetable, cheese, yogurt or even popcorn or pretzels. If you choose popcorn, buy the bags of kernels and air-pop it at home for a healthy snack, minus the sodium and fat like you get at the theater. In choosing healthy foods you will be spending less because you are eliminating the costly junk and convenience foods. Also, reducing the amount of meat you eat each week can significantly cut back on your grocery bill. 

Fresh vegetables are not as expensive as meat or poultry. Pre-packaged salads will cost you a little more than if you purchase the lettuce and other veggies separately and make the salad yourself, so keep that in mind. Only buy the pre-packaged stuff on sale, otherwise it can become a convenience food too, even though it’s good for you.

The Dollar Tree and the Dollar General and other dollar stores like the Family Dollar are great places to purchase some of these food items for a good price. Watch your local grocery stores and see when fresh fruits, vegetables and other healthy foods go on sale and you will be ready. Any coupons you can find online or in your local ads would also help lower your cost as well.

Worst Foods for Your Body and Skin

It’s kind of scary to think about all the bad foods we eat and the potential harm we are doing to ourselves, just by choosing to eat certain things. Many of the worst foods we can consume are for the sake of convenience sadly. Maybe it’s time that people wake up and realize that we shouldn’t be exchanging our health for the sake of having a fast or easy, convenient meal. I’m not saying that people should stop eating these types of food completely. Some people may not be able to completely do that. But, at least think about the choices you make when consuming food and if you do eat or drink foods that are unhealthy for your body, please try to at least cut back on the amount you take in. The more bad foods you consume, the more likely you will have health and skin problems arise. With that said, here are the worst foods you can eat and why:

Soda/Soft drinks

The average 12oz can supplies 10 teaspoons of sugar, which contribute to obesity, tooth decay and diabetes. Most supply preservatives, sodium, sulphites, tons of calories, and some provide caffeine.  Studies have linked soda to osteoporosis, obesity, tooth decay and heart disease. Plus, drinking all that sugar will likely suppress your appetite for healthy foods, which pave the way for nutrient deficiencies. Also, soda is not good for the skin, all that sugar and caffeine suck the life out of your skin. Water and lots of it is always the best choice to hydrate your body and your skin.If you think ‘diet’ drinks are a better option, they’re not. Most artificial sweeteners used in these drinks have been linked with cancer. And they still contain the other toxins of course.

Anything with transfats  (hydrogenated vegetable oil)

The problem arises when man takes the seed into the factory and changes it into something unnatural and extremely unhealthy. By the time man has finished, most refined oils are highly toxic and full of transfats.  Includes margarines, most cooking oils, many burgers, many packaged foods, especially baked goods such as biscuits, cakes, crisps, crackers, etc.The label should state whether the product contains hydrogenated vegetable oils. Transfats clog your arteries, raise LDL cholesterol, lower good HDL cholesterol, and increase risk of heart disease.Anything that is not natural is not good for your skin or your body. Putting artificial ingredients into the body is risky to your health and to the condition of your skin.

Bacon and other ‘processed mystery meats’

Called ‘mystery meats’ because it’s anybody’s guess what some of these processed meats actually contain. Full of nitrites and nitrates, fat and salt. Nitrates are harmless, but can convert to nitrite, which can form nitrosamines, which are a powerful cancer causing chemical.

Doughnuts

Refined flour, refined oil and refined sugar. Doughnuts will upset blood sugar balance, and give a quick ‘high’ followed by a ‘low’ - before you know it you’re hungry again and reaching for another one, and a soft drink to wash it down! Any refined foods, all refined carbs are to blame for bad skin and acne. A steady diet of refined foods can lead to a hormonal cascade, that can then lead to acne or other skin problems.

French fries

Contain saturated fat, or worse, hydrogenated vegetable oil, and salt. The heat of deep frying destroys the vitamin C naturally found in potatoes.Anything that is fried or cooked with high heat has the issue of acrylamide, which has been shown to cause cancer and neurotoxic effects in animal studies, and damage to the nervous system in humans.Acrylamide is formed when high carbohydrate foods are cooked at high temperatures.

Additives

Again, these are what I call “fake” sugars, artificial and created by man.Sweeteners such as Aspartame, Acesulfame-K and Saccharin have been linked with cancer.Preservatives such as BHA (butylated hydroxyanisole), which is considered to be possibly carcinogenic to humans by the International Agency for Research on Cancer Institute. The State of California has listed BHA as a carcinogen.Flavour enhancers, such as Monosodium Glutamate (MSG) - can lead to headaches, burning sensations on the skin and tightness in the chest.Anytime we ingest something artificial we run the risk of creating health problems.

Microwaved foods

Recent research has shown that microwave oven-cooked food suffers severe molecular damage. When microwaved food is eaten it causes abnormal changes in human blood and immune systems. This is kind of scary to think about! If microwaved food causes human blood and our immune system to change, what is doing to the rest of our body? Is our skin, brain, heart and other organs essentially changing because of the amount of microwaved food we consume?

Hot and Cold Therapy for Arthritis Joint Pain

How do you know when to use hot or cold therapy for joint and muscle pain, and what can help make these treatments work most effectively?

Sore, aching muscles often respond well to treatment with a heating pad. And when that bum knee or shin pain starts acting up, you can reach for a bag of frozen peas or an ice pack to help ease the pain and inflammation. Even though it's a different ailment, the pain caused by arthritis is similar to other aches and pains, and may be as effectively managed with hot and cold therapy. Hot and cold therapy is used to manage joint pain and stiffness naturally, using heat and ice.
 
Heat Therapy for Joint Pain
After a long day, soaking in a steaming shower or bathtub, sipping a cup of hot tea, or cozying up in a warm robe can make you feel comforted and soothed. There's a reason you reach for heat when you need relief from pain or stress: Heat is relaxing. Stiff, tense, and sore muscles can be relaxed and relieved with a little heat, and joints affected by arthritis pain are no different. Not only does heat relax muscles, it also stimulates blood flow and improves circulation, helps increases range of motion, and reduces stiffness in painful joints.
 
Cold Therapy for Joint Pain
When arthritis pain causes a sensation of burning, cool it off with cold — applying an ice pack or even a bag of frozen vegetables (easier to wrap around an area like a knee) can help to numb areas affected by joint pain. Cold therapy can reduce inflammation, a major cause of arthritis joint pain and stiffness. Placing a cold pack on a swollen joint can also help bring it back down to size, which will also lessen joint pain.
 
The Art of Using Hot and Cold Therapy
Hot and cold therapy each have their own appropriate uses. You should never apply heat to a joint that is already hot, red, and irritated, for example, nor should you apply cold to a joint that's stiff and not moving well. Remember, heat helps muscles relax; cold helps to minimize inflammation and pain.
It's also important to be careful when using hot and cold therapy to manage arthritis pain, or you might end up with damage to your skin from exposure to relatively extreme temperatures.
Here are suggestions for safely using heat therapy devices such as a heating pad, a heat pack, a hand towel soaked in hot water, a warm water soak, or a hot water bottle:

• Make sure that the temperature is never uncomfortably high; you don't want to put your skin at risk for burns.
• Place a cloth or towel between your skin and the heat source to prevent burns.
• Don't apply heat to skin that is cut or injured in any way.
• Never apply heat for longer than 20 minutes at a time.

Suggestions for safely using cold therapy devices such as a cold pack, a bag of frozen vegetables, or a bag of ice:

• Use a cloth or towel between your skin and the cold source to prevent irritation or damage.
• Avoid cold therapy if you have circulatory problems.
• Never leave the cold application on your skin for longer than 20 minutes, and don't allow your skin to become too cold.
• If you notice your skin becoming numb, blistered, bright red, or blotchy, remove the cold source immediately.

After using heat or cold on your joint pain, always evaluate your skin and look for any signs of damage like a change in color, rash, or blisters.
Switching between hot and cold therapy can offer excellent arthritis pain management benefits, as long as each one is used appropriately.

 

What Causes Hair Loss?

Many things, from genetics to an underlying health problem, can trigger hair loss in men. Learn about possible hair loss causes so you can take action against thinning hair. 

If you are experiencing hair loss, you may assume that your genes are the cause and that nothing can be done. But many factors can cause too much hair to fall out, including some you might find surprising — all those cheeseburgers and fries, that blood pressure medication your doctor prescribed, or the surgery you had a few months ago.

While some types of hair loss are permanent, others are temporary, and once the cause of the hair loss is treated or removed, hair will grow back.

Genetics and Male Pattern Baldness

For many men, hair loss is genetic. This type of hair loss is called androgenetic alopecia, or as it’s commonly known, male pattern baldness. This can start as early as puberty. "By the age of 25, 25 percent of all men will be affected by male pattern hair loss. By age 40, this figure increases to approximately 50 percent," says Paul J. McAndrews, MD, clinical professor in the department of dermatology at the University of Southern California School of Medicine in Los Angeles.

"Androgenetic alopecia, the most prevalent type of hair loss for which patients seek professional treatment today, is a condition of aging that everyone experiences to some extent," says Dr. McAndrews. A patient’s genetics will determine the severity and extent of hair loss. And don't just blame Dad — male pattern baldness can be inherited from Mom, too.

If your hair loss is genetic, talk to your doctor about treatment options. Prompt treatment can often help prevent more hair loss and sometimes can stimulate new growth.

Hidden Hair Loss Causes

A number of health problems can trigger hair loss, including:

• A thyroid condition
• Insufficient protein in the diet
• Hormone imbalance (such as underactive or overactive thyroid)
• Fungal infection (such as ringworm of the scalp)
• Lupus
• Diabetes
• Undergoing major surgery
• Excessive vitamin A
• Iron deficiency (rare)
• Vitamin D deficiency (a possible cause that is still being researched)

Fortunately, these hair loss causes can generally be treated. Depending on your health issue, keeping hormones in balance, ensuring proper nutrition, taking medications as your doctor recommends, and maintaining tight control of blood glucose levels can help stop hair loss, and hair will usually start to grow back.

Hair Loss as a Medication Side Effect

Some medications can trigger hair loss. Hair loss is a well-known side effect of chemotherapy treatment for cancer. But some common medications may also lead to hair loss, including:

• Anticoagulants that thin the blood
• High blood pressure medication
• Gout medication
• Antidepressants
• Birth control pills

By switching to a different medication under your doctor’s guidance, you can usually stop this kind of hair loss.

Hair Loss Due to Stress and Lifestyle

Your lifestyle, especially one characterized by high stress levels, not getting the proper nutrition, and significant weight loss, can play a major role in your health and in the health of your hair, says Edwin S. Epstein, MD, president of the International Society of Hair Restoration Surgery.

Although experts don't know the exact process, there is a clear relationship between high levels of stress and hair loss. "Somehow stress has an effect on the hair cycle. Typically about 90 percent of hairs are in a growing stage and about 10 percent are in a resting stage, and it's these resting-stage hairs that shed,” explains Dr. Epstein. Stress seems to prompt more of the growing hairs to go into the resting phase and then fall out. The good news is that this type of hair loss is temporary; after the hair falls out, a new hair usually will replace it.

To prevent stress-induced hair loss, maintain a healthy lifestyle with regular exercise and a nutritious diet. See a dermatologist if you have questions or concerns about your hair loss to get the right diagnosis and an effective treatment plan.

5 Natural Dry Skin Remedies

Dry skin can look and feel scaly, patchy, and unattractive. For a simple solution as close as your kitchen, try these natural remedy options to bring your dry skin back to life.

Dry skin doesn’t just feel rough to the touch: When it affects your complexion, makeup can look blotchy, drawing even more attention to your less-than-supple skin. The good news is that you don't need to head to the dermatologist or get a prescription to heal your dry skin — there are a number of natural remedy options that you can add to your skin care routine at home. In fact, the ingredients for these dry skin remedies might already be in your kitchen.

Why a Natural Dry Skin Remedy May Be Better
With the countless rows of jars, bottles, and tubes of lotions, creams, and fancy moisturizers, can a natural remedy really be a better choice? The answer is yes, says Christine Lopez, MD, a dermatologist and assistant program director in the department of dermatology at the Cleveland Clinic in Ohio.
Natural oils and remedies tend to be pure, says Dr. Lopez, which makes them a better choice for many people. "Other over-the-counter products have a ton of ingredients in them,” adds Lopez. “Not only will they contain the active moisturizing products, but they can also have preservatives," That’s a given with water-based products. Alcohol and fragrances are other common ingredients in commercial products that can cause irritation or an allergic reaction, or be just more drying to skin.
It's often a good idea to keep it simple when it comes to beauty care, especially for people with allergies or a very sensitive complexion. Unlike lotions and creams with a water base and preservatives, pure oils have a natural base, making them great dry skin remedies.
 
The Basis of Dry Skin Remedies
Your skin naturally produces oil (sebum) which helps to protect the skin from moisture loss, but actions we take every day — forgetting to put on moisturizer or washing our hands in drying soap — can strip skin’s natural oils. Using beauty oils can help restore your skin’s sheen and put back a protective barrier against the elements to stop skin from losing its own natural moisture.
There are many ways to use natural oils, both on their own as a simple moisturizer and mixed with other ingredients to make a nourishing mask or exfoliating rub. Castor oil, lavender oil, and avocado oil each make a good natural remedy for dry skin, says Lopez. Aloe vera, a plant with natural healing properties, can also be infused in oils and used as a natural moisturizer. In its purest form, you can simply drizzle your favorite oil into warm bath water and treat yourself to a short soak; pat skin dry afterward to avoid rubbing off all the oil.
Try these dry skin remedies that use oils and other natural ingredients:

1. Olive oil cleanser. A great natural oil to use is olive oil, which works as a natural cleanser and moisturizer, says Brandy Crompton, a licensed aesthetician and spa manager of Lebliss Salon and Spa in Louisville, Ky. "You just rub the oil into your skin and drape a warm, damp cloth over your face until it cools," says Crompton, "then wipe away the excess oil."
   
   Olive oil is a good choice for a cleanser because it won't strip your skin of natural oils, yet will get your skin clean, Crompton adds.
2. Avocado mask. Creating a homemade mask of avocado is another natural way to soothe dry skin. Crompton suggests pureeing half an avocado and mixing it with a teaspoon of olive oil; you can also add a tablespoon of honey for very dry skin. Apply the mask to your face, leave it on for 15 to 20 minutes, and wash it off. Your skin should feel moisturized, but if you need to, Crompton says, you can double up on the hydrating effects by finishing with an application of your regular moisturizer.
3. Olive oil and sugar scrub. Create a naturally moisturizing exfoliating scrub using a combination of olive oil and sugar. Combine ½ cup of sugar with 2 tablespoons of olive oil, says Crompton. If you want, you can add an essential oil like lavender for a natural fragrance and its relaxation benefits. Gently rub the scrub into your skin, then wash it off.
4. Easy oatmeal soak. Adding a cup of oatmeal to a warm water bath can naturally rehydrate dry skin, says Lopez. "The oat product itself is soothing," Lopez explains, and it helps skin retain the moisture from the bath water.
5. Oatmeal honey mask. Oatmeal also makes a great exfoliator or mask. Mix together 2 tablespoons of oats with a tablespoon of honey and a dash of water. Crompton suggests warming up the mixture, then rubbing it into your skin. You can use it just to exfoliate, wash it off right away, or leave it on for 15 to 20 minutes as a soothing, hydrating mask before rinsing.

How to Avoid a Dry Skin Relapse
Use a rich moisturizer to protect skin and keep it from drying out. Make moisturizing part of your daily skin care routine each day as soon as you step out of the shower — slather your skin from head to toe with a rich, creamy product (the thicker it is, the richer it is). Other tips to keep skin in top shape: Avoid very hot showers, limit baths to 10 minutes, and opt for a mild body wash rather than a drying bar soap. You can also boost your water intake to hydrate your body and moisturize skin from the inside out.

9 Ways to Burn Fat

Easy steps you can take

Everyone's metabolism naturally slows down with age. At 40, you could be burning 100 to 300 fewer calories a day than you did at 30, says Pamela M. Peeke, M.D., author of Body for Life for Women and assistant professor of medicine at the University of Maryland in Baltimore. That can translate into a 10-25-pound weight gain in a year. But you can counteract that slowdown and boost your body's fat-burning capabilities by making just a few tweaks to your daily routine. The following strategies will help you bust out of a weight-loss plateau and burn even more fat. 

Take five
Do five minutes of exercise each morning. We all have a metabolic thermostat, called the metastat, that can be turned up or down, and morning is the best time to activate it. Each day, your metastat is waiting for signals to rev up, so the more signals you can send it, the better. Your best bet is a light, full-body activity like walking or push-ups.

Fuel up in the morning
Numerous studies have found that regular breakfast eaters are often leaner than breakfast skippers. "Your metabolism naturally slows at night, but you can jump-start it in the morning by eating breakfast," says Tammy Lakatos Shames, R.D., C.D.N., co-author of Fire Up Your Metabolism. And because both your activity level and metabolism decrease later in the day, it's a good idea to make breakfast or lunch your largest meal.

Fill up on good grains
Whole grains such as brown rice, wheat germ, dark bread, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates. In a study from The American Journal of Clinical Nutrition, researchers at Brigham and Women's Hospital and Harvard Medical School evaluated the dietary intake of more than 74,000 women for 12 years. Overall, women who regularly ate the most whole-grain foods — about 1.5 servings a day — gained less weight than women who ate the least.

Pump yourself up
Muscle burns more calories than fat does, and decreased muscle mass can be one of the main reasons metabolism slows. Disuse can cause women to drop as much as 10 pounds of muscle between the ages of 30 and 50. Losing that much muscle means you'll burn 350 to 500 fewer calories a day. To build and maintain muscle mass, aim for two to three strength-training workouts a week. If you don't belong to a gym, try push-ups, squats, abdominal crunches and tricep dips off a chair. 

Power on with protein
Add a little high-quality, lowfat protein, such as chicken, fish and egg whites, to your meals, and you'll help your body burn fat faster. "Because protein requires more energy to digest, it speeds up your metabolism, and protein is necessary to ensure against loss of muscle tissue," says Michael Thurmond, author of 6 Day Body Makeover.

Get your vitamin "I"
That's "I" for intensity. You love to walk, but if that usually means strolling along at a snail's pace, your waistline will pay little attention. Instead, put intensity, or "vitamin I," into your stride. Pick up your pace so you're walking at 4 mph, or one mile per 15 minutes. Once you build up your cardiovascular fitness level, you can even alternate between walking and jogging. The key is to get your heart rate up and keep your workouts challenging.

Say yes to yogurt
In a recent study from the International Journal of Obesity, women who ate three daily servings of lowfat yogurt lost 60 percent more fat than women who didn't. In another study, participants who ate three daily servings of dairy lost more than twice as much fat as those who ate less than that. "Calcium-rich diets reduce fat-producing enzymes and increase enzymes that break down fat," says Michael B. Zemel, Ph.D., lead author of both studies and director of the Nutrition Institute at the University of Tennessee in Knoxville. Eat three servings of lowfat dairy a day, like milk, yogurt and hard cheeses (Gouda, Cheddar and Monterey Jack).

Get active after eating
Your body's metabolic rate increases 10 percent after eating, and just a few minutes of activity could double that boost for up to three hours. Within 15 to 30 minutes of eating a snack or meal, do five or 10 minutes of light activity. Take the dog for a walk, climb stairs in your house or do some basic strength exercises.

Sip green tea
You might love your lattes, but if you switch to green tea, not only will you get a healthy dose of disease-fighting compounds, you'll also cut body fat. In a study from The American Journal of Clinical Nutrition, people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than people who drank black tea. Researchers at a health care lab in Tokyo believe disease-fighting antioxidants called catechins in green tea may help decrease body fat.

Choose the Right Cooking Oils — for Great Taste and Nutrition

From olive oil to flaxseed and peanut oils, cooking oils can make or break a meal when it comes to taste and health benefits.

Before you reach for that stick of butter when sautéing veggies, consider a healthier alternative. Cooking oil, a tasty addition to many dishes, can be healthier than butter and other solid fats and add flavor. With so many vegetable oil and nut oil flavors to choose from, you'll never run out of healthy cooking options.

Choosing Nutritious Oils

Most liquid cooking oil is a better option than butter or margarine, but some types of cooking oil are healthier than others. What makes a cooking oil healthy or unhealthy is the amount and type of fat it contains. Healthy cooking oils are high in monounsaturated fats, which are some of the healthiest types of fats and may help lower blood cholesterol levels. Cooking oils may also contain polyunsaturated fats, which are also healthy and can help improve heart health.

Start your cooking oil selection with plant-based oils like:

• Olive oil
• Peanut oil
• Canola oil
• Sunflower oil
• Soybean oil
• Flaxseed oil
• Corn oil
• Avocado oil

Next choose from a variety of seed- and nut-based oils, many of which make tasty bases for salad dressings and marinades, including:

• Almond oil
• Hazelnut oil
• Sunflower oil
• Grapeseed oil
• Peanut oil
• Sesame oil
• Walnut oil

Cut Back on Unhealthy Cooking Oils

Some oils contain higher levels of saturated fat, which is considered the "bad" or unhealthy fat because it can clog arteries and lead to high cholesterol levels and increased risk of heart disease.

Avoid these oil varieties, some of which are so high in saturated fat that they have more of it than some meat sources:

• Coconut oil
• Palm oil
• Palm kernel oil
• Safflower oil

In general, keep the amount of saturated fats you eat to a minimum; check the labels before you buy any cooking oil to see what types of fat it contains. You also want to avoid any oil-based products with trans fats and hydrogenated oils — even worse for you than saturated fats.

How to Use Cooking Oils

Certain types of cooking oil are best when used for specific styles of healthy recipes, or when you're preparing certain foods. Think about the flavor of the oil, and consider what it might best complement. For instance, nutty cooking oils go well in rich pasta dishes with grilled meats, while a lighter olive oil is a good complement to fish sautéed with herbs. Sesame oil tastes great in an Asian-inspired dish and lightly drizzled on top of an Asian salad.

Healthy Alternatives to Cooking Oil

You don't always have to cook in oil — there are other options that are even lighter and healthier. Try these alternatives:

• Lightly coat your pan with cooking spray rather than adding liquid oil
• Bake by wrapping food in parchment paper or aluminum foil to steam it and keep it moist
• Use broth, such as a low-sodium vegetable, beef, or chicken variety, as a cooking medium and sauce base
• Steam food above boiling water
• Season food with lemon juice for a citrusy flavor
• Marinate or cook with balsamic vinegar for a tangy, rich flavor

A variety of heart-healthy cooking oils can give your meal great flavor. Experiment with light sautés or marinades; if you avoid frying foods or using heavy amounts of oil, nut or vegetable oil adds taste and valuable nutrition to any meal. Just. And remember: A little oil goes a long way.

Herbal Remedies for Natural Pain Relief

Don't want to turn to drugs for pain management? Find out how to get natural pain relief using herbal remedies.

Pharmaceutical drugs may not be your only path to pain relief. Natural pain treatments — like herbal medicine, in which parts of a plant are used medicinally to treat health problems — is an increasingly popular way to manage pain as well.

Though research on herbal remedies is still in its early phases, many herbs are thought to provide pain management and decrease inflammation. However, it’s important to exercise caution.

"Herbals or other nutraceuticals that may help in some way — as well as those which may not actually help — do almost universally have the potential to harm through unwanted side effects, allergic reactions, and undesirable interactions with other substances and medicines," says Sam Moon, MD, MPH, associate director of education at Duke Integrative Medicine, a division of Duke University Medical Center in Durham, N.C. "Relative safety must be very carefully balanced against likely effectiveness."

 

Natural Pain Relief: Popular Herbal Options

Here are some common herbal remedies used for natural pain relief:

• Capsaicin. Derived from hot chile peppers, topical capsaicin may be useful for some people in relieving pain. "Capsaicin works by depleting substance P, a compound that conveys the pain sensation from the peripheral to the central nervous system. It takes a couple of days for this to occur," says David Kiefer, MD, assistant clinical professor of medicine at the Arizona Center for Integrative Medicine.

• Ginger. Though more studies are needed, says Dr. Kiefer, ginger extract may help with joint and muscle pain because it contains phytochemicals, which help stop inflammation. Few side effects have been linked to ginger when taken in small doses.

• Feverfew. Feverfew has been used for centuries to treat headaches, stomachaches, and toothaches. Nowadays it's also used for migraines and rheumatoid arthritis. More studies are required to confirm whether feverfew is actually effective, but the herb may be worth trying since it hasn't been associated with serious side effects. Mild side effects include canker sores and irritation of the tongue and lips. Pregnant women should avoid this remedy.

• Turmeric. This spice has been used to relieve arthritis pain and heartburn, and to reduce inflammation. It's unclear how turmeric works against pain or inflammation, but its activity may be due to a chemical called curcumin, which has anti-inflammatory properties. Turmeric is usually safe to use, but high doses or long-term use may cause indigestion. Also, people with gallbladder disease should avoid using turmeric.

• Devil's Claw. There is some scientific evidence that this South African herb may be effective in managing arthritis and lower back pain, but more research is needed. Side effects are very rare if taken at a therapeutic dose for the short term, but it’s not advised for pregnant women and those with gallstones or stomach or intestinal ulcers.

Natural Pain Relief: Proceed With Caution

There are many other herbal remedies for natural pain relief, such as boswellia and willow bark. The American Pain Foundation also lists these herbs for pain management:

• Ginseng for fibromyalgia
• Kava Kava for tension headaches and neuropathic pain
• St. John’s Wort for sciatica, arthritis, and neuropathic pain
• Valerian root for spasms and muscle cramps

Since herbal therapies for pain management have yet to be thoroughly studied, be careful when embarking on this treatment path. Regardless of the herb you try, remember that they're not benign. Research into their safety and efficacy is still limited, and the government doesn't regulate herbal products for quality. The best course is to talk to a health-care professional before testing out a herbal remedy.