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COPD: Managing Sodium and Potassium Intake When you have COPD, healthy eating habits are critical for feeling your best. Two nutrients you should be aware of are sodium and potassium. Below are the whys and hows of watching these nutrients. Sodium Sodium helps regulate the normal flow of fluids in and out of body cells. Too much sodium and salt (sodium chloride) can cause the body to retain too much fluid. This makes breathing more difficult. The excess fluid in the blood makes the heart work harder, wh...

Metabolic Syndrome: Managing Salt A key way to reduce the effects of metabolic syndrome is to lower high blood pressure. Reducing the amount of sodium and salt in your diet is a great start. If you are like most Americans, you consume more salt than your body needs. The current daily recommendation from the American Heart Association is to have less than 2,300 mg of sodium per day, which is about 1 teaspoon of table salt. Consuming a diet that has even less sodium -- 1,500 mg or less -- could have even ...

Biotin Other Name(s): vitamin H (archaic), coenzyme R, d-biotin, hexahydro-2-oxo-1H-thienol[3,4-d]-imidazole-4-pentatonoic acid General Description: Biotin is classified as a B vitamin. It is water soluble and readily absorbed when taken orally. It is found in a variety of foods and is also produced by bacteria inside the large intestine. Biotin deficiency is rare. Like the other B vitamins, biotin plays an important role in energy production. Biotin works with carboxylase enzymes, ATP and magnesium to ...

Folic Acid Other Name(s): vitamin B-9, folacin, folate, tetrahydrofolic acid, tetrahydropteroylglutamic acid, THF General Description: Folic acid, folate, or vitamin B 9 , is a water-soluble vitamin. It plays an important part in cell division, in the creation of cells in the blood-forming organs and bone marrow, and in the proper development of the fetal spinal cord during pregnancy. Like the other B vitamins, folic acid plays an important role in energy production. The body converts folic acid to tetr...

Niacin Other Name(s): vitamin B-3, niacinamide, nicotinamide, nicotinic acid, nicotinic acid amide General Description: Niacin is a member of the B family of vitamins ( B Complex ). Niacin is a water-soluble vitamin and excess amounts are excreted through the kidneys. Like the other B vitamins, niacin plays an important role in energy production. Niacin functions in two important enzyme systems (NAD and NADP) that affect all the tissues of the body. These enzyme systems help transport hydrogen within th...

Pantothenic Acid Other Name(s): vitamin B-5, chick antidermatitis factor (archaic), pantothenyl alcohol General Description: Pantothenic acid is a water-soluble vitamin that belongs to the B group of vitamins. Like the other B vitamins, pantothenic acid plays a role in energy production. It is also essential in the production of fatty acids and important hormones, and helps maintain the health of muscles and the digestive system. Pantothenic acid is an essential component of coenzyme A, which functions ...

Riboflavin Other Name(s): vitamin B-2, lactoflavin General Description: Riboflavin is a member of the B family of vitamins ( B Complex ). Riboflavin is a water-soluble vitamin and excess amounts are excreted through the kidneys. It makes the urine fluorescent yellow. Riboflavin is an important antioxidant . Like the other B vitamins, riboflavin plays an important role in energy production. Riboflavin is one of a series of enzymes called flavoproteins. There are over 40 known flavoproteins, all playing i...

Thiamin Other Name(s): vitamin B-1, thiamin (U.S. spelling), thiamine (European spelling) General Description: Thiamin is a member of the B family of vitamins ( B Complex ). It was the first water-soluble vitamin discovered. Like all the B vitamins, thiamin (or vitamin B-1) is best known for its role in the production of energy. Although rare in the United States, beriberi is the most common disease associated with thiamin deficiency. Thiamin is essential for the breakdown of carbohydrates and helps con...

Vitamin A Other Name(s): b-carotene, beta-carotene , retinol, vitamin A-1 General Description: Vitamin A, or retinol, was the first substance isolated in the group now called vitamins. It is one of the four fat-soluble vitamins and is found in animal products. Fat-soluble vitamins are stored in the body and can accumulate to toxic levels when intake is excessive. Precursors of vitamin A exist in a variety of plants and are called carotenoids. Carotenoids are fat soluble but non-toxic, even in large quan...

Vitamin B-12 Other Name(s): cobalamin, cyanocobalamin, hydroxocobalamin General Description: Vitamin B-12 is a water-soluble vitamin that is essential for cell division and is found only in animal-based foods. Like the other B vitamins, B-12 plays an important role in energy production. Vitamin B-12 functions are closely associated with those of folic acid ( vitamin B-9 ). Vitamin B-12 and folic acid are necessary for the synthesis of purines and pyrimidines, which are the building blocks of DNA. Genera...

Vitamin D Other Name(s): calciferol (vitamin D-3), cholecalciferol, dihydrotachysterol (a synthetic vitamin D), ergocalciferol (vitamin D-2), ergosterol (provitamin D-2), 7-dehydrocholesterol (provitamin D-3), 22-dihydroergosterol (vitamin D-4 or provitamin D-4) General Description: Vitamin D is a fat-soluble vitamin that is necessary for bone growth and development. Because it is stored by the body, taking too much vitamin D can cause toxicity problems. Vitamin D deficiency may result in rickets (a dis...

Vitamin E Other Name(s): alpha tocopherol, alpha-tocopherol, tocotrienol, 5,7,8 trimethyl-tocotrienol General Description: Vitamin E is a series of fat-soluble compounds called tocopherols. Alpha-tocopherol is the most potent and widely used form of vitamin E. Tocopherols are found in the oily residue of plants. Tocotrienols are also found in plants and have vitamin E-like activity. Vitamin E, vitamin C , and vitamin A are the antioxidant vitamins, and protect the body from oxidative damage. Vitamin E i...

Vitamin K Other Name(s): antihemorrhagic factor, menadiol, menadione (vitamin K-3), menaquinone (vitamin K-2), methylphytyl naphthoquinone, phylloquinone (vitamin K-1), phytonadione General Description: Vitamin K, one of the fat-soluble vitamins, is involved in promoting blood clotting. The major source of vitamin K, phylloquinone, is found in green plants. Another form of vitamin K, menaquinone, is produced by bacteria living in the intestine. Menadione, the synthetic form of vitamin K, is the most pot...

Zinc Other Name(s): zinc gluconate, zinc sulfate General Description: Zinc is an essential trace element. It is almost as plentiful in the human body as iron , and is concentrated in the eyes, brain, pancreas, kidneys, liver and adrenal gland. In 1956, it was recognized as an essential nutrient. Zinc is necessary for insulin to work effectively, and is involved in protein and DNA synthesis. Bone and teeth need zinc for proper mineralization. Zinc is necessary to prevent birth defects. Zinc functions in ...

Alanine Other Name(s): a-alanine, a-amino-propionic acid, b-alanine, b-amino-propionic acid Unsubstantiated Claims: Alanine may be beneficial in treating diabetes because it aids glucose metabolism and helps prevent hypoglycemia (a deficiency of sugar in the blood). Recommended Intake: Amino acids (AAs) are available as individual AAs or in proprietary AA combinations, as well as part of multivitamin formulas, proteins and food supplements. The forms include tablets, fluids and powders. Adequate protein...

Alfalfa Botanical Name(s): Medicago sativa. Family: Fabaceae Other Name(s): hay, lucerne, purple medic General Description: Alfalfa is a perennial grown worldwide as a feedstock for cattle. Its appearance is cloverlike, but it grows to a height of 2 to 3 feet. It blooms in the summer with purple or blue flowers. At harvest time alfalfa is mowed, field dried and baled. The baled hay can be fed directly to cattle or ground to a coarse powder first. It can also be enriched with grain or other supplements. ...

Alpha Lipoic Acid Other Name(s): ALA, alpha-lipoic acid, TA, thioctic acid General Description: Alpha lipoic acid (ALA), or thioctic acid, is a naturally occurring sulfur-containing organic acid that was discovered in 1951. It is used in the treatment of diabetes and lead and mercury poisoning. ALA is a growth factor in bacteria and single-celled animals and a substrate in plants and animal tissues. It is insoluble in water but soluble in fatty solvents. Demonstrated Uses: The primary established use fo...

Antioxidants Other Name(s): free radical scavengers General Description: Antioxidants help prevent free radicals from damaging the body by neutralizing them. A free radical is an atom or molecule that contains one or more unpaired electrons. These unpaired electrons want to bond to atoms or molecules and do so easily. The body is damaged during this bonding process. Individuals are exposed to many things that will create free radicals such as radiation, environmental toxins and tobacco smoke. The body a...

Arginine Other Name(s): a-amino-d-guanidino-n-valeric acid Unsubstantiated Claims: Please note that this section reports on claims that have NOT yet been substantiated through scientific studies. Arginine is claimed to improve fertility in men by increasing sperm count. It may also help stimulate the output of human growth hormone (HGH) and increase collagen in connective tissue. Arginine may be helpful in reducing fatigue, improving wound healing, increasing muscle mass and treating diabetes and liver ...

Aspartic Acid Other Name(s): aminosuccinic acid Unsubstantiated Claims: Please note that this section reports on claims that have NOT yet been substantiated through scientific studies. Some athletes claim aspartic acid improves stamina. Aspartic acid may also help improve the function of the immune system, and may play a role in protecting against toxins, and neural and brain disorders. Aspartic acid reportedly helps treat chronic fatigue. Recommended Intake: Amino acids (AAs) are available as individua...

Bee Pollen Other Name(s): pollen General Description: Pollen is found in flowering plants. Bees collect pollen while they are searching for nectar. Pollen can be gathered from bees or harvested from plants by machines. Bee pollen contains the male reproductive cells (gametes) of flowers and digestive enzymes from bees. Pollen is rich in vitamins, minerals, trace elements, enzymes and amino acids. It is also an excellent source of antioxidants . Bee pollen is composed of approximately 55 percent carbohyd...

Bilberry Botanical Name(s): Vaccinium myrtillus, Vaccinium uliginosum. Family: Ericaceae Other Name(s): blueberry, bog whortleberry, northern bilberry General Description: Bilberries are a type of blueberry found in Europe and the Northern United States and are closely related to the U.S. blueberry. Although the entire plant is used, the berries and their juice are the most commonly known. Historically, bilberry was used to improve eye disorders such as retinopathy, cataracts and glaucoma. Bomber pilots...

Black Cohosh Botanical Name(s): Cimicifuga racemosa. Family: Ranunculaceae Other Name(s): black snake root, bugbane, bugwort, rattleroot, rattleweed, squaw root General Description: Black cohosh is a tall perennial herb originally found in the northeastern United States. Native Americans boiled the root in water and drank the brewed beverage to treat women's problems, as well as fatigue, snakebite and arthritis. The medicinal part consists of the dried rhizome and roots. Black cohosh is cultivated in Eu...

Bone Meal General Description: Bone Meal is produced from defatted, dried animal bones that are ground to a fine powder. It is used as a mineral supplement and is high in calcium and phosphorus. Medically Valid Uses: Bone meal is used supplementally as a source of calcium, phosphorus and trace elements. Calcium makes up the mineral content of bones and teeth. It is necessary for muscle contraction, nerve transmission, blood clotting, hormone synthesis and a host of other functions. Calcium also improves...

Borage Oil Other Name(s): gamma-linolenic acid, GLA General Description: Borage oil consists primarily of the essential fatty acid gamma-linolenic acid (GLA). Gamma-linolenic acid is a precursor of prostaglandins. Prostaglandins are found in all tissues of the body and act as local hormones. Medically Valid Uses: Borage oil currently has no documented valid medical uses. Unsubstantiated Claims: Please note that this section reports on claims that have NOT yet been substantiated through scientific studie...

Brewer's Yeast Other Name(s): Faex medicinalis, medicinal yeast, Saccharomyces carlsbergensis, Saccharomyces uvarum, Saccharomyces cerevisiae General Description: Brewer's yeast is produced from a number of Saccharomyces (yeast) species. Brewer's yeast is "harvested" during the beer-brewing process, or it can be specifically grown in a nutrient broth for improved yield and to modify its mineral content. It is naturally a good source of protein (52 percent of its weight) and B-complex vitamins. The miner...

Cascara Sagrada Botanical Name(s): Rhamnus purshiana. Family: Rhamnaceae Other Name(s): bitter bark, sacred bark General Description: Cascara sagrada, which means "sacred bark," was first used by Native Americans. It is made from the bark of a tree found in the northwestern United States. The bark contains anthraquinone glycosides, which act as a cathartic or laxative, depending on the dosage. Cascara relieves constipation and restores the bowel to a healthy tone. Medically Valid Uses: Cascara is used t...

Fiber Other Name(s): b-glucan, cellulose, chitosan, gellan, guar gum, gum, hemicellulose, konjac mannan, lignin, mucilage pectin General Description: Fiber is present to some degree in almost all plant species. In addition it is produced by marine life, insects, yeasts, fungi, bacteria and a host of other organisms. Fiber is often referred to as soluble or insoluble, depending on whether it dissolves in water. Food sources include bran, whole grains, vegetables, fruits and seaweed. Current research sugg...

Iodine Other Name(s): iodide, organic iodine, potassium iodide, sodium iodide General Description: In 1922, researchers discovered that the thyroid gland needs iodine to produce thyroid hormones and prevent the development of a goiter (enlarged thyroid). Thyroid hormones regulate metabolism, and affect reproductive processes, nerves, muscles, skin, and hair. In addition to preventing goiters, iodine helps with the synthesis of protein and utilization of oxygen. Iodine is incorporated into two important ...

Iron Other Name(s): carbonyl iron, desiccated ferrous sulfate, ferrous fumarate, ferrous gluconate, ferrous sulfate General Description: Iron is an essential element important in the development of red blood cells, which carry oxygen to all parts of the body. However, iron is extremely poisonous in large doses. Iron overdose is the number one cause of pediatric poisoning deaths in the United States. Iron functions primarily as the oxygen-carrying component of hemoglobin, the red pigment inside red blood...

Leave Mushroom Hunting to the Experts In some instances, eating a single mushroom can be deadly. After abundant rainfall, mushrooms pop up in yards, playgrounds and other locations. Of the thousands of different species, only a few are edible. However, identifying edible mushrooms is difficult. Even mushroom experts have to look for tiny differences in appearance to determine which mushrooms are safe to eat. There is no good way to distinguish edible mushrooms from poisonous toadstools. In most cases of...

Magnesium Other Name(s): magnesium carbonate, magnesium citrate, magnesium hydroxide, magnesium oxide, magnesium sulfate General Description: Magnesium is an essential element involved in the proper functioning of more than 300 enzymes. It is required for nerve and muscle activity, and to regulate the electrical and muscular activity of the heart. Magnesium is found in many over-the-counter antacids and laxatives. Because magnesium is found in many food sources, magnesium deficiency is rare. Magnesium h...

Manganese Other Name(s): Manganese citrate, manganese gluconate, manganese sulfate General Description: Manganese is an element, but is referred to in nutritional terms as a mineral. Manganese is concentrated in the mitochondria of cells, and is most prevalent in bone, liver, pancreas and kidney cells. The lower the serum levels of manganese, the more efficiently it is absorbed by the body. Manganese is important for normal growth and development, but the minimal dietary requirement for manganese is eas...

Molybdenum Other Name(s): ammonium molybdate General Description: Molybdenum is an essential element and a co-factor in several enzymes. It is stored primarily in the liver, kidneys, spleen, lungs, brain and muscles. Molybdenum is a constituent of several enzyme systems. These enzymes are responsible for the breakdown of xanthine, hypoxanthine and sulfite, and the detoxification of many harmful compounds. The ability of tissues to store molybdenum varies with intake levels and is affected by the amount ...

Peanut Butter Is Still a Healthy Choice for Kids It's easy to keep, easy to eat, and most kids love it. But is peanut butter good for them? Yes, nutrition experts say. Your children are much better off with a peanut butter sandwich than if they ate the same number of calories in candy bars and potato chips, or by drinking soda. Those snack foods have little nutritional value. The typical supermarket brand of peanut butter, while high in overall fat content, is low in saturated fat—and high in protein an...

Picking Snacks for Picky Eaters Snacking isn't bad for kids. Nutrition experts agree that a wide assortment of healthy snacks, served in moderation, can be an essential part of a child's diet. Children need calories from food for energy, and vitamins and minerals to foster healthy growth and development. Snacks can provide kids with up to 20 percent of their daily energy and nutrient needs. It's all in the balance Is your child a picky eater? As you may know, kids are notoriously finicky. One minute the...

Potassium Other Name(s): KCl, potassium chloride General Description: Potassium is a highly reactive, metallic element normally found in nature as a "salt," such as potassium chloride or potassium nitrate. It plays a critical role in generating nerve signals that are required for skeletal, smooth muscle and heart muscle contractions. It helps sustain normal blood pressure. Potassium is also important for maintaining electrolyte and pH balance. Most potassium in our body is found in muscle and lean tissu...

Government Nutrition Internet Addresses FDA, Center for Food Safety & Applied Nutrition National Institute of Diabetes and Digestive and Kidney Diseases , Weight-control Information Network National Institutes of Health National Institutes of Health , Office of Dietary Supplements National Library of Medicine , Medline Plus National Library of Medicine , PubMed National Women's Health Information Center , Journals, Dictionaries, and Glossaries USDA , Center for Nutrition Policy and Promotion USDA , ...

Room for Mushrooms Are you a "fungophobe"? That's what mushroom lovers call people who are afraid to eat mushrooms. True, some wild ones are deadly -- but that's no reason to fear the rich variety of fresh and dried mushrooms popping up in supermarkets. Nutritionally, we should all be fungophiles -- mushroom lovers -- because they're high in fiber, low in calories and free of sodium, fat and cholesterol. The common white cultivated mushroom has lots of potassium; the exotic but often-available shiitake ...

Selenium Other Name(s): selenious acid, selenium methylselenocysteine, selenomethionine, sodium selenite General Description: Selenium is an essential trace element and antioxidant . It is a cofactor in enzyme regulation, and plays a role in maintaining the health of tissue and muscle. Selenium may be helpful in cancer treatment and prevention. Selenium has antioxidant properties and may serve some of the same antioxidant functions as vitamin E . Medically Valid Uses: Selenium is important in the mainte...

Solving Battles at Mealtime Mealtimes with young, finicky eaters can be difficult. Pediatricians and children’s diet experts say there are easy and effective ways to get your kids to eat well other than playing the food enforcer at every meal. Your attitudes about food and your child’s food choices can guide your child toward good eating habits. Try to avoid the bickering and control games that can make meals tense and unappetizing for everyone. So what are control games? A child's obstinate refusal to ...

Vitamin B Complex General Description: Vitamin B complex contains all the vitamins in the B group. The functions of these vitamins appear to be closely interrelated and interdependent. This suggests that the body functions best when the entire complex of vitamins is present. There are many B-complex supplements available on the market, all containing varying amounts of the common B vitamins. Some also contain vitamin C and bioflavonoids. These are often referred to as B complex with C. The B complex inc...

When Children Say 'No' to New Foods When it comes time to eat vegetables, do your children do the Brussels-sprout pout? Well, don't give up. It can take eight to 10 tries before children accept a new food, experts say. Children are born with a natural preference for sweet foods and develop a liking for salty foods at around 4 months. That's combined with an innate suspicion of foods unknown to them. But if children reject a food at first, it doesn't mean they'll always dislike it. Conditioning affects f...

A Guide to Condiments Have you tried raspberry mustard yet? How about putting some salsa on that baked potato? Condiments are things added to foods to add to the flavor and today they are getting more compliments than ever. They used to be bit players in most meals, but as Americans seek ways to cut fat from their diets they're finding that condiments can add lots of flavor without the fat -- if you choose properly. Example: Turkey breast with tomato on whole-wheat bread is a sensible selection -- until...

A Guide to Cooking With Herbs Perhaps the most difficult thing about cooking with herbs is figuring out how to pronounce the word. Is it "herb," like the guy next door? Or is it "erb," with a silent "h"? Good news: Either pronunciation is acceptable, according to Webster. So now that we've got that out of the way, let's concentrate on what herbs can add to our cooking: in a word, flavor. But even more important is what they don't add: fat. Herbs are an excellent way to replace the flavor when you remove...

Advice From the Nutrition Coach Georgia Kostas has helped more than 50,000 patients use diets for disease recovery, prevention and weight control. She was also a consultant to the 1996 U.S. Olympic team. I look at myself as a nutrition coach," says Georgia Kostas. "My goal is to have people leave my office and say, 'This is easy. I can do it.'" She's the founder of one of the most high-profile nutrition programs in the country, at the Cooper Aerobics Center in Dallas, but Georgia Kostas takes a soft lin...

Chilling Meat: It's All About Safety From the farm to the store, meat and poultry products must be chilled -- and kept chilled, packaged and handled properly so it will be safe for consumers to buy. Several government agencies have the responsibility to assure the food's safety. In the home, food caretakers must do their part to store, handle and cook meat and poultry right so it's safe to eat. Here are some of the scientific principles behind the safe storage of meat and poultry: Why Is Chilling Meat a...

Do-It-Yourself Pizza You can make a flavorful pizza in less time than it takes to call and wait for home delivery. Designing your own pizza is fun, especially if the children pitch in. And, it can be a healthful choice, as long as it's not over-greasy, says the American Dietetic Association. Think vegetable instead of pepperoni, flavor instead of fat. Spinach and garlic provide lots of taste, plenty of nutrients and no fat. The Do-It-Yourself Pizza Recipe 1 10-ounce package prepared pizza dough 1 cup sh...

Eating Raw Clams: Is It Risky? Americans love clams, scallops and other seafood, raw or cooked. But how safe is a trip to the raw bar? Experts say that any time you eat something raw, there's a risk. The U.S. Food and Drug Administration (FDA ) notes that shellfish, especially mollusks such as oysters, clams, mussels, and scallops, are likely to cause foodborne illness because they filter water through their bodies and absorb contaminants. The water contains nutrients, but it also can contain contaminan...

Fake Foods: A Nutritional Update In some science fiction stories, people take food pills instead of eating a real meal. Although Americans haven't come to that, more and more fake foods are now available to replace their real counterparts. Is this a step forward or backward in the evolution of modern nutrition? "A fake food is an engineered product modified in an attempt to enhance the food's health benefits or place in the diet," explains Neva Cochran, M.S., R.D., a spokeswoman for the American Dieteti...

Getting a Start on Solid Foods It's every first-time mother's worry as her infant approaches 4 to 6 months of age: When to start solid foods? Experts recommend going slowly and steadily as you help your baby make the transition from breast milk or formula to pureed foods to solids. A baby's introduction to solids should begin after 4 to 6 months and be gradual, says Catherine Dundon, M.D., a pediatrician in Tennessee. One or two tablespoons of rice cereal mixed with breast milk or formula, given twice a...

Iron: An Important Mineral in Your Diet Iron is a metal that is essential for life. It is a part of proteins and enzymes found throughout your body, including hemoglobin and myoglobin, both of which help carry oxygen in the blood, according to the Office of Dietary Supplements (ODS). Iron is an important component of your muscles, and it helps regulate the growth of cells. Iron comes from foods you eat. Your body stores excess iron for future use. Iron in foods comes in two forms: heme and nonheme. Heme...

It's Time to Veg Out Few of us eat 2-1/2 cups of vegetables per day recommended as part of the U.S. Department of Agriculture's Dietary Guidelines for Americans. Why are vegetables vital? They're good sources of fiber. Fiber makes you feel full and can help control calorie consumption. Vegetables also promote regularity and may play a role in preventing heart disease. They provide vitamins and minerals. This is especially true for the darker-colored, stronger-flavored vegetables. They don't provide fat....

Kids' Healthy Eating Not Just About Food Healthy eating habits are especially important during childhood. Children learning and growing at a rapid rate use up lots of energy, and their bodies need healthy foods to provide that energy. Most parents are concerned about how they can get their children to eat nutritious foods. Mealtime can become stressful for the whole family when children won't eat what parents think they should. Children learn food preferences from parents, siblings, family members and f...

Kids in the Kitchen: Let Them in on the Fun Kids in the kitchen: If you're trying to watch them at the same time you cook, they can be a real pain in the neck. But if you let them in on the fun, they can be a joy to behold. They don't have to know from the beginning that you're giving them recipes for treats that are good for them -- all that counts for now is that it's fun to do and tastes good. Here are two recipes that fit the bill for teaching some baking basics and setting some good nutrition patte...

Say Cheese the Low-Fat Way As a word, "cheese" always brings a smile for photographers. As a food, it brings lots of flavor to breakfast omelets, luncheon sandwiches, or dinner entrees. It's got plenty of bodybuilding protein and bone-building calcium, as well. All this would be fine but for one depressing fact: Cheese tends to be high in fat. Very high. A gourmet cheese such as brie, for example, has about 8 grams of fat per ounce. Ounce for ounce, that's twice as much fat as a sirloin steak. Still, ch...

Smoothie: A Milkshake Without Fat You like a sweet, thick, icy drink to quench summer thirst. But you also know you should have less fat and more fruit in your diet. So on a regular basis, the old-fashioned high fat milkshake is out. It's got too much fat and too many calories to be a daily treat. Consider, then, the smoothie. All you need is a blender, some fresh fruit, some nonfat yogurt and a vivid imagination to concoct something that's pureed heaven. Fruit is a necessary part of your diet -- two to...

Strategies to Fight Holiday Weight Gain The average American gains several pounds in the six weeks between Thanksgiving and New Year's Day. This seemingly inevitable weight gain is avoidable; you can fend off added pounds during the holidays without becoming a dietary Scrooge. One way to do that is to eat healthier foods low in fat and calories. You can still fill your plate at a holiday buffet, but fill it with fresh fruits and vegetables instead of fried chicken fingers or cheese sticks. You should al...

The Benefits of Beans From a health standpoint, beans are every bit as magical as the beans Jack of "Jack and the Beanstalk" fame exchanged for a cow -- and much less expensive. Packed with protein and fiber, beans are a cholesterol-free and virtually fat-free food. And you can prepare many hearty bean recipes for roughly the cost of a postage stamp per serving. For that, you get a highly versatile food that keeps well, is easy to cook and, unlike meat or poultry, has no waste. We're not talking about f...

Thirst and Dehydration Thirsty? Then your body is on its way to becoming dehydrated. The average adult has 10 to 12 gallons of water in his or her body, accounting for 60 percent of body weight. That water plays a critical role in nearly every bodily process. And being a quart or two low can affect how you feel. Water is key in body temperature regulation. Nearly everything you do during the day -- typing, talking, walking, even eating -- requires energy. That energy, in turn, generates heat, which esca...