Tips To Get Rid Of Those Ugly Blemishes

Blemishes are marks or areas of discoloration on the skin. In some cases, acne such as whiteheads, blackheads, and pimples may also be referred to as blemishes.

Some blemishes, such as port-wine stains, are discolorations a person is born with. Other blemishes, particularly acne, are caused by clogged pores. These are often caused by toiletries and cosmetics, particularly night creams, foundations, and moisturizers. Those cosmetics that are most likely to cause blemishes are referred to as comedogenics. Therefore, anyone with a predisposition to blemishes should only use cosmetics labeled as non-comedogenic.

Tips To Get Rid

1 . You can rub a potato on your skin to reduce pigmentation marks .You can try the juice of potato also on the affected areas to lighten pigmentation marks.

2 .Take milk powder, honey, lemon juice, almond oil each in equal amount . Apply on your blemishes and leave for 20 minutes .And wash off with water .This preparation can be kept in the refrigerator up to 1 week .You can try this home remedy for fading even the toughest of tan.

3 You can try the mix of powdered oatmeal, yogurt, a few drops of lime juice and tomato juice .Keep it on the scar –affected face for an hour .Wait for one week to see the positive results.

4. Apply the mix of lemon juice and turmeric once a week to remove all sorts of blemishes from your face.

5. Apply almonds which have been soaked in milk overnight .Grind them well and apply on your face .Wash off after 20 minutes .This home remedy is a great help for treating pigmentation marks .

6. Grind the orange peels in water and apply this pack on the face to get rid of acne -scars and acne too.

7. Rub jaiphal in milk and apply this on your pigmentation marks and pimples .Follow this home remedy regularly to see the visible results.

8. Apply rose water and lemon juice in equal measure and apply on your face .Wash off after 20 minutes. This home remedy helps a lot in removing dark spots. If you use this home remedy regularly, you see your acne gets reduced in 10-15 days.

9. Applying mashed carrots paste or carrot juice helps in curing all types of blemishes of the face.

10. Smear the mixture of red lentil powder ,sunflower seeds and yellow mustard on your face. Use this home remedy on your face after washing the face with warm water .Leave it overnight and wash off in the morning. This clear skin tip works a great deal in fading blemishes of the face.

11. Apply baking soda with water on the face to remove pimples and pimple- marks of the face.

12. Cucumber juice mixed with lime juice works wonders for scar removal and pimples reduction.

13 Aloe Vera gel is very good for removing all types of blemishes on the face and giving your clean and perfect skin. You can mix 3-4 vitamin E capsules in aloe vera gel to enhance the efficacy of this treatment.

14. Rub sandalwood powder in milk and apply on your face .Sandalwood is an excellent aid for lightening all types of blemishes including acne and acne scars.

15 .Mix basil leaves and lemon juice together to apply on the pigmentation marks.This home remedy can help a lot in treating pigmentation marks.

16 . Mix of turmeric and basil leaves juice is helpful in curing all sorts of skin imperfections like pimples ,pimple marks, black spots ,etc.

17 . Mix mint juice and basil leave juice in equal measure to apply on your blemishes to cure them naturally.

18. Grate potato and mix it with multani mitti and lemon juice ; leave this pack on the scar –affected face for 20 minutes. Follow this wonderful natural remedy to get perfect and clear skin.

19.The juice of tomato is a top time tested home remedy for curing pigmentation marks.

20. Grind 2-3 henna leaves and 1/2 tea spoon of turmeric together .Follow this clear skin tip regularly to get spotless and perfect skin naturally.

21. Mix basil leaves , mint leaves and neem paste together to apply on the face .This home remedy is the best for the skin affected with acne and acne marks .

22 .Grind betel leaves in coconut oil and apply this paste on your blemish -affected skin to get rid of them naturally at home.

23. Scrub your skin with sugar mixed with and olive oil/almond oil . Scrub until sugar granules melt completely. Try this home remedy if you notice pigmentation marks on your legs ,hands ,neck and other parts of the body.

24 . Mix 1 spoon of barley flour,1 spoon of honey,1 spoon of curd together .Apply on the face and leave for 20 minutes. Rub while removing this pack. This natural remedy is very effective for treating black /dark spots of the face.

25. Mix 1 spoon of lemon juice,1 spoon of honey,1/2 spoon of almond oil well. Massage your face with this mix. Wash off after 15 minutes .This tip is helpful for giving you spotless and glowing skin.

26. Sandalwood powder mixed with turmeric and milk if used for7 days regularly gives flawless and perfect skin.

27. Adequate water intake removes toxins from the body and makes your skin free of all problems like pigmentation marks ,pimples, and dark spots .

28 . Boil cumin seeds in water and wash your face with this water to remove facial blemishes.

29. Apply few drops of lemon juice in cream and apply on the face. This tip is good for getting rid of pigmentation marks.

30. Apple cider vinegar mixed with onion juice is a good aid for removing blemishes from the face.In addition,vitamin D is an important nutrient for the healthy skin.So,up your vitamin D intake in your daily dietary routine.Check out food rich in Vitamin D.

31.Mix of multani mitti(fuller’s earth) and potato is good for reducing facial blemishes.

32 . Leave the mix of turmeric and fresh cream on your face for 15 minutes to get fresh and clean face.

33. Apply almond oil at night to remove all types of face blemishes

34. The mixture of tomato juice and lemon juice is a great tip for treating pigmentation marks.

35. Powdered lentil mixed with sandalwood works wonders in removing pigmentation marks and blemishes from the face.

36. Multani mitti , rose water, and glycerin mask eases off acne marks and blemishes naturally.

37 . Mix lemon juice, organic honey and yoghurt in equal measure to apply on the face for 20 minutes .This tip helps to treat dark spots and blemishes of the face.

38. Rinse your face with water in which half of the content is vinegar. This tip is excellent for giving you whiter, clear, brighter and smooth skin.

39. Mixture of guava and banana helps in reducing pigmentation marks and imparting glow to the face.

40. Mash raw papaya and mix with raw milk .Massage this mix on your face to reduce pigmentation marks and all types of blemishes.

41. Sandalwood , glycerin and rose water mix works best for reducing acne-marks and make you fairer too.

42 Massage your face with honey with 2 strands of saffron mixed in it. Use this home remedy for curing black spots.

43. Boil mint leaves and apply this water on your skin to remove pigmentation marks and all sorts of blemishes.

43. Leave the mixture of vinegar and 3 mashed strawberries overnight on the face. Regular use of this remedy helps in curing black spots and pigmentation marks naturally.

44. Paste of cardamom and lemon juice is a great aid in removing facial blemishes and black spots of the face.

45. Washing your face with buttermilk helps a great deal in reducing black spots and pigmentation marks.

Feel Free To Leave Comments To My Posts,Its Always Nice To Get Feed Back!:) “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”~ Thomas Edison

Sinus Pressure Relief | Sinus Infection Relief

Sinus Pressure Relief | Sinus Infection Relief

What is Sinus?

The sinus is open, air filled bony cavities around the nasal passages that improve the quality of the air we breathe they warm, moisten, purify, filter, and condition it before it reaches our lungs.Sinus infections are one of the most common infections across the world. Sinus attacks are caused by an infection in the sinus or cavities that are present in the bones near the nose. When there is any swelling in these sinus because of some infection, breathing becomes difficult, resulting in fever, headaches, and other discomforts. This is known as sinusitis.

Sinus Allergies can cause a lot of pain and discomfort. Sometimes, the infection may also lead to some brain infections or other chronic problems. Though there is no effective remedy for sinus pressure relief, a lot of comfort can be gained by treating the sinus symptoms like headaches, nasal discharge, nasal blocking, runny nose, ear/neck/cheek/jaw pain, swelling of eyelids, etc. However, acute or chronic sinus infections require prolonged treatments, comprised of antibiotics or therapies like saline nasal rinses, topical/oral decongestants, antihistamines, mucolytic agents, and intranasal cortic osteroids

.

Causes of Sinus Infection:

* Follow-up to a cold or flu.

* Injury to the nose.

* Growths inside the nose (polyps).

* Smoking.

* Irritating fumes.

* Environmental and food allergies.

The causes for this occurring are referred to under Coughs and Catarrhal Infections and the effects are very similar a blocked-up feeling in the nose, slight temperature, tickly cough, headache and excruciating pain in and around those cavities particularly above the eyes. Many of the remedies, particularly the inhalants, oils and tickly cough cures given under Colds and Chest Infections will work well.

Home Remedies for Sinus Pressure Relief:

* You should inhale steam vapors periodically. This is a very simple yet effective home remedy for sinus allergies. All you have to do is bow your head over a hot water bowl so that the steam can reach your face directly. Start inhaling the steam vapors. Repeat this for 2-3 mins as many times as it is convenient to do so. The main purpose is to thin the usually thick mucus so that
drainage is enhanced.

* Consumption of garlic juice or garlic capsules. It has been said that garlic has anti-bacterial and anti fungal properties. Since a sinus infection could be either bacterial or fungal in nature, the properties of garlic should be an effective natural cure. Another option is to put some chopped fresh garlic in a bowl of hot water and inhale the steam 2-3 times a day. This is another effective home remedy for sinus allergies.

* Another natural cure and home remedy for sinus infection is to use Apple Cider Vinegar, which contains potassium. This helps decrease mucus production and have shown to be beneficial as a natural home remedy of sinus allergies, runny nose and the common cold. Mix 2 teaspoonfuls of organic Apple Cider Vinegar in a full glass of warm water and drink it up. Do this 3 times a day.

* Food allergy is one of the major causes of sinus allergies. It may sound preposterous, but many people have found that avoiding certain food groups totally cured them of this condition! For chronic sinus allergies sufferers, you need to avoid taking dairy products, wheat, eggs, chickens, ducks, chocolates, peanuts, bananas and corn. To be absolutely sure which food group you may be allergic to, a diagnostic blood test is highly recommended. Therefore, avoiding certain food groups which are known to cause allergic reactions can be a simple and yet effective home remedy for sinus allergies.

* 2 fresh young nettle tops, 1 tablespoon blackberry leaves, 1 sprig fresh peppermint, 1 head meadowsweet 600 ml(1 pint) boiling water. Infuse all the herbs in the boiling water for 10 mmutes, covered. Take in the springtime to clear this painful problem before summer arrives. This will prevent sinus infection.

* Taken separately or in combination with juices of beet and cucumber, or with spinach juice, has been found beneficial in the treatment of sinus trouble. In the case of combined juices, 100 ml each of beet and cucumber juices, or 200 ml of spinach juice, should be mixed with 300ml of carrot juice to make 500 ml or half a litre of the mixed juice. This will help in reducing sinus allergies.
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* Natural home remedy for sinus infection using Essential oil of eucalyptus or pine. A few drops of either in hot water are good to inhale. This is beneficial for the treatment of sinus allergies.

* The liberal use of mangoes during the season is considered an effective remedy for prevention and treatment of sinusitis. Mangoes contribute towards formation of healthy epithelium, thereby preventing frequent attacks of common infections like sinusitis. This is attributable to a high concentration of vitamin A in the fruit.

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Nasal Allergy Relief | Nasal Allergy Treatment

Nasal Allergy Relief | Nasal Allergy Treatment

A nasal allergy is a reaction to a substance that is harmful to the body. Allergens that are spread in the air, such as dust, pollen, smoke, and pet dander can enter the nose and irritate the inner lining, leading to an allergic reaction. 

An individual who suffers from a nasal allergy may experience a runny nose, frequent bouts of sneezing, and red eyes. The nose, eyes, and ears often become itchy, and severe reactions can lead to difficulty breathing as the sinuses and throat become inflamed. 

Causes of Nasal Allergy:
* Nasal allergies are an exaggerated response of the immune system to usually harmless substances.

* You may inherit a tendency for allergic responses.

* It may take many exposures over a long period of time to develop an allergic response to a particular substance.

* Factors that may contribute to nasal allergies include: exposure to cigarette smoke, being a low birth weight baby, being a bottle fed baby, being born during high pollen seasons.

Nasal Allergy Symptoms:
* Stuffy, congested nose.
* Runny nose.
* Sneezing.
* Itching in the nose, roof of the mouth, ears and/or throat.
* Itchy and/or watery eyes.
* Coughing, caused by mucus running down the back of your throat (post nasal drip). 

Home Remedies for Nasal Allergy:

1) Make a solution of boiled minced grape fruit and lemon and add to it some honey, and drink it 2-3 times a day. This helps in curing hay fever.

2) To get relief from nasal congestion boil some chamomile and inhale the fumes.

3) Eat a well balanced diet, include a lot of protein, vitamin B and C, this will help you strengthen your immune system.

4) Ginger and garlic are among the best immunity builder so add them in your daily diet.

5) Green tea with honey and thyme tea with a dosage of not more than 1-2 cups also helps in curing the nasal allergy.

6) Avoid smoking cigarette, perfumes and make your home smoke free.

7) Do not let your pet enter your bedroom.

8) Vegetable juices (made of spinach and cabbage) taken on a daily basis for at least 10 days proves very beneficial.

9) Cover your mattress, pillows etc. with plastic to protect it from dust mites and wash your bed covers, curtains and pillow covers in hot water.

10) Practicing yoga is another natural way of curing it as it involves deep breathing. More people have turned to yoga to cure a variety of illness.

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Nasal Congestion Remedies | Relieve Nasal Congestion

Nasal Congestion Remedies | Relieve Nasal Congestion

Nasal congestion is the blockage of the nasal passages usually due to membranes lining the nose becoming swollen from inflamed blood vessels. It is also known as nasal blockage, stuffy nose. Many people think that a nose gets congested (stuffy) from too much thick mucus. This is incorrect. 

Nasal Congestion can be hard to breathe through your nose and you might find it's easier to breathe through your mouth. At night, nasal congestion may make it difficult for you to get to sleep or stay asleep all night and this can be frustrating. 

Symptoms of Nasal Congestion:

Symptoms may include difficulty breathing through your nose, a runny nose, and sneezing. Those who suffer from severe nasal congestion can have trouble in sleeping, speaking, and hearing and even experience bothersome snoring. 

Common Causes of Nasal Congestion:

Congestion can be caused by many of the same things that cause a runny nose, including:

• Common cold

• Hay fever or other allergies

• Flu

• Overuse of some nasal sprays or drops

• Sinus infection

• Vasomotor rhinitis 

Nasal Congestion Remedies:

* Taking 3-4 baked black pepper seeds in the morning, or inhaling fumes by burning them on fire gives fast relief. This is one of the best home remedies for nasal congestion.

* Boil some water in a container and cover your head and face with a towel. Now, bend over the boiling water and inhale the steam for 7 to 10 minutes from your nose and mouth. Do this for 3 to 4 times daily.

* Take two tablespoon of apple cider vinegar in a pan and heat until it begins to steam. Inhale the vapor to open the nasal passage.

* Drink some hot broths like vegetable and chicken soups mixed with lots of black pepper, hot chocolate etc.

* Peppermint oil is also an excellent ingredient to decongest the nasal passage. Take two drops of peppermint oil in a cotton ball and then breathe deeply.

* You can also try having 1 or 2 tsp of horseradish sauce to get immediate relief.

* Take bath in warm water to get relief from nasal congestion. Steam bath is also very good.

* Taking a whiff of an onion causes stimulation in the nose that leads to runny results and temporaryunblocked congestion.

* Take in plenty of fluids throughout the day. Drink as much of water, tea and fruit juice as much as possible, throughout the day.

* Take a handful of carom seeds and grind into powder. Take the powder in a piece of cotton cloth and tie it. Place this near the pillow.

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Bra That Will Detect Early Breast Cancers

Early detection is key when it comes to tackling breast cancer but getting screened more than once a year can be impractical, especially for women under 40.

Now, one medical company hopes to

make spotting tumors as easy as getting dressed in the morning. The First Warning System is a “smart bra” designed to catch cancer far before it becomes noticeable to mammograms. Since it would be easy to slip on and could presumably be worn at least a few times a week, having frequent breast cancer screenings wouldn’t even require a trip to the doctor’s office.

The bra, which is lined with extremely precise sensors, measures changes in cell temperature. Such changes are created by blood vessel growth, which can indicate a developing tumor. The data collected by the bra is then processed by software that uses an algorithm to make sense of the changes and determine whether or not a tumor could be growing.

The idea of a breast cancer-detecting bra may sound farfetched, but preliminary clinical studies for the First Warning System have had favorable results. In one trial of more than 650 women, the smart bra accurately detected tumors 92.1 percent of the time.

If more clinical trials file suit, the bra, which will cost around $1,000, could be ready for commercialization in Europe early next year and in the United States in 2014.

Feel Free To Leave Comments To My Posts,Its Always Nice To Get Feed Back!:) “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”~ Thomas Edison

Cracked and Chapped soles

Foot sole and base of toe partly or whole when turns dry, coarse, rough, chapped & cracked is called Padadari in Ayurveda.

Signs & Symptoms-

Due to excessive walking without shoes or in winters causes Padadari due to vitiation of Vata. Feet turn dry, coarse, rough, cracked and sometimes painful due to fissures is called Padadari.

Simple treatment-
1. Dip the affected foot in Luke warm water for 15-20 minutes, dry it thoroughly and apply Til tail (sesame oil) on affected area.
2. Pre-melted Madhuchhishta (Bees wax)- 20 Gms., with Yavakshar (Lixivated ash of Hordeum vulgare)- 20 Gms., and Mustard oil- 20 Gms. together, mix thoroughly and apply on affected part or whole foot.

Pathya(to follow) -
Wear proper socks. Keep oiling your lower limbs frequently.

Apathya (to avoid) -
Avoid walking bare foot especially in winters.

Feel Free To Leave Comments To My Posts,Its Always Nice To Get Feed Back!:) “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”~ Thomas Edison

Natural Cures for Varicose Veins

Natural Cures for Varicose Veins

Treatment of varicose veins is not simple and usually it takes a lot of time to achieve good results. This affection starts gradually due to burden blood vessels and poor circulation. If it is not treated in proper way, it can lead to the serious health problems such as thrombosis, open wounds, etc. There are many natural cures that can help in fight against this affection by: improving circulation, prevention or serious treating of varicose veins.

Horse chestnut reduces inflammatory processes, increases strength of blood vessels, enhances resistance of venous capillaries and reduces permeability for liquids. It also reduces load of veins blood vessels and swelling. This natural cure even releases from feeling of heaviness in legs, reduces the pain and spasms.Horse chestnut is very good natural remedy that can be used for the treatment not only for varicose veins but also for hemorrhoids. This natural cure affects the body by reducing symptoms of ill veins such as: varicose veins, pain, fatigue, swollen legs and edema.

Feel Free To Leave Comments To My Posts,Its Always Nice To Get Feed Back!:) “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”~ Thomas Edison

Should you workout with a cold or a fever? Find out here.

Somebody asked me earlier whether it was ok to workout with a flu and fever. To that I'll say no - sometimes less IS more. Here are a set of pretty sensible common-sense guidelines on the subject.



Feel Free To Leave Comments To My Posts,Its Always Nice To Get Feed Back!:) “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”~ Thomas Edison

Short Remedies:FOR EVERY DAY USE

Short Remedy: DAMAGED, DRY HAIR:
A nourishing conditioner for dry or damaged hair which can be used for all hair types: Separate the white of an egg from the yolk, whip it to a peak. Add 1 Tbls. water to the yolk and blend until the mixtur

e is creamy. Then mix the white and yolk together. Wet your hair with warm water, remove the excess moisture, and apply the mixture to your scalp with your fingertips. Massage gently until the froth is worked into your scalp, then rinse the hair with cool water. Keep applying the mixture until it is used up and then rinsed until all of the egg is washed away.

 In a study that was released by the Indian Journal of Dermatology, Venerology, and Leprology in 2007, garlic can actually help get rid of hair loss. This proves those folk remedies to have a sliced garlic rubbed on the affected area on the scalp. Thispromotes better scalp circulation and removes toxins, in effect it keeps the hair and scalp strong and healthy. You can massage olive oil and leave it on for a couple of hours or overnight, after rubbing the garlic to enhance its effects.

Short Remedy: COUGHS AND ASTHMA:
Steep 3-4 cloves of garlic in a cool, dark place for 2 weeks. Use several drops at a time, several times a day for coughs or asthma. Garlic is an exceptional cleanser for the body and has antimicrobial action similar to other antibiotics.

Short Remedy:CONSTIPATION (IN ADULTS): Eat a few black licorice sticks. 
Take apple pectin. 
Make sure you're getting enough Folic Acid in your diet. 
Drinking ginger tea will help start a bowel movement. 

CONSTIPATION (IN SMALL CHILDREN):
Soak 6-8 raisins in hot water. When cool, crush well and strain. When given routinely even to little infants, it helps to regulate bowel movement.

Short Remedy:COLD AND FLU:
Here is a delicious recipe for a cold and flu soup: Sauté 6 crushed cloves of garlic in 1 tsp. vegetable oil until golden. Pour in a quart of beef or chicken stock and bring to a boil. Reduce heat and whisk in 2 egg whites. Beat together 2 egg yolks and 2 Tbls. distilled white vinegar; pour this mixture into the soup. Season with salt and pepper and top with croutons, if desired.

Short Remedy: BRUISES: 
Slice a raw onion and place over the bruise. Do not apply this to broken skin.

Short Remedy: BAD BREATH: 
Boil some cinnamon bark in a cup of water. Store it in a clean bottle in your bathroom. Use it as a mouthwash frequently. 

Parsley leaves are rich in chlorophyll, nature's own deodorizer. Chew some leaves regularly and your breath will remain fresh. You can chew some cardamom seeds to sweeten your breath.

Short Remedy: BLADDER STONES: 
Boil 2 figs in 1 cup of water. Drink daily for a month.


Short Remedies: BLADDER INFECTION:

Take a bag of fresh or frozen cranberries and boil them in water (they will fall apart). Cool and drink. Don't add sugar! This remedy is also useful for people with kidney problems.

SHORT REMEDY; ASTHMA:

Mix 1 tsp. honey with 1/2 tsp. cinnamon and take it at night before going to bed. Avoid taking aspirin, as this may invoke an asthma attack.

SHORT REMEDIES: ANEMIA: 

Avoid drinking tea (regular, not herbal varieties) and coffee immediately after meals, as the tannin present in these interferes in the absorption of iron from the food. 

Drink a cup of herbal tea mixed with 1/4 cup blackstrap molasses each day. This provides 80% of the iron needed in one day. 

Foods high in iron: lean beef, lean pork, skinned poultry, shellfish, fish,

 liver, organ meats, egg yolks, pinto, kidney, lima, navy, chick peas, black-eyed peas, lentils, split peas, green peas, spinach, kale, collards, beet greens, chard, broccoli, raisins, prunes, figs, dates, dried peaches, dried apricots, nuts, peanut butter, whole grain breads.

Your body absorbs iron from meats easier than fruits and vegetables. To aid in the absorption of iron from fruits and vegetables, eat them with a good source of vitamin C.

SHORT REMEDY: ARTHRITIS: 

A daily serving of fresh fish or fish oil capsules helps to give relief of arthritis and other Joint pains. 3-4 walnuts eaten daily, on an empty stomach, will help.

SHORT REMEDIES: PIMPLES/ACNE 

Dab a small amount of toothpaste (paste, not gel) on pimples before bed; this helps dry out the pimples. 

Mix equal amounts of lemon juice and rose water, apply to face with a cotton ball, and allow to sit for 30 minutes before rinsing. 15-20 days of this application helps cure pimples and also helps to remove blemishes and scars. 

Apply fresh lemon juice on the affected area overnight. Wash off with warm water next morning. 

For acne that hasn't seemed to respond to anything, steep 2-3 tsp. dried basil leaves in 1 cup boiling water for 10-20 minutes, cool, and apply to affected area with a cotton ball.

A little recipe to release anxiety:

Eat a couple of brazil nuts. They're full of the stress combatting mineral selenium. Then, smile, close your eyes and inhale compassion into your stomach. Feel the warmth of your hands on it. 

Trust tha

t everything is as it should be right at this very moment.
Imagine your stomach is glowing with golden energy.

Open your eyes and exhale your worries with a "choooo" sound, picturing them leaving as dark smoke.

Feel Free To Leave Comments To My Posts,Its Always Nice To Get Feed Back!:) “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”~ Thomas Edison

Taking the Fat Out of Food

Taking the Fat Out of Food


Food manufacturers are making it easier for fat-conscious consumers to have their cake and eat it, too--and their cheeses, chips, chocolate, cookies, ice cream, salad dressings, and various other foods that are now available in lower fat versions.

These products can help adult consumers reduce their fat intakes to recommended levels while allowing them to enjoy foods traditionally high in fat. A diet high in fat can contribute to heart disease and some forms of cancer and, because fats are calorie-dense, to excessive body weight.

A host of fat substitutes that replaces most, if not all, of the fat in a food, makes these lower fat foods possible. Most of these fat replacers are ingredients already approved by the Food and Drug Administration for other uses in food. For instance, starches and gums are approved as thickeners and stabilizers. New compounds, such as olestra, have undergone or will undergo close scrutiny by FDA to assess their safety.

In theory, the perfect fat replacer is one that contributes everything fat does in a food but without the calories, saturated fat, and cholesterol. The question remains: Can fat-reduced products actually reduce people's overall calorie intake and have a significant impact on their total fat intake?

Fat in the Diet

Fat is a difficult substance to replace because it has many important functions. A major nutrient, it is important for proper growth and development and maintenance of good health. Fats carry the fat-soluble vitamins A, D, E, and K and aid their absorption in the intestine. They are the only source of the essential fatty acids linoleic and linolenic acids. They are an important source of calories for many adults and for infants and toddlers, who have the highest energy needs per kilogram of body weight of any age group. Fat provides 9 calories per gram, compared with 4 calories per gram for protein and carbohydrates.

As a food ingredient, fat is important in food preparation and consumption because it gives taste, consistency, stability, and palatability to foods and helps us feel full so we stop eating.

But there are limits on the amount we should eat because of fats' link to heart disease, cancer and overweight. The Dietary Guidelines for Americans recommend limiting total fat intake to no more than 30 percent of calories and saturated fat to no more than 10 percent. Cholesterol intake should be limited to no more than 300 milligrams a day. Saturated fat and cholesterol are the substances in fat that contribute to the formation of plaque, which clogs arteries, leading to heart disease.

Americans appear to be heeding the experts' advice because, according to a 1995 annual survey by the Food Marketing Institute--an organization of grocery retailers and wholesalers--65 percent of the consumers surveyed--the highest level to date--rated fat as their No. 1 nutrition concern. More than three-fourths of the consumers said they stopped buying a specific food because of the amount of fat listed on the nutrition label.

A 1995 survey by the Calorie Control Council--an international association of manufacturers of low-calorie, low-fat, and diet foods and beverages--found that 72 percent of respondents who said they look for "light" foods said they are most attracted to food products claiming to be "reduced in fat."

Manufacturers are responding by adding more and more reduced-fat foods to their product lines. That corresponds to the Department of Health and Human Services' Healthy People 2000 goal of increasing to 5,000 from 2,500 in 1986 the number of brand items reduced in fat and saturated fat.

Regulation


Fat replacers can help reduce a food's fat and calorie levels while maintaining some of the desirable qualities fat brings to food, such as "mouth feel," texture and flavor.

Under FDA regulations, fat replacers usually fall into one of two categories: food additives or "generally recognized as safe" (GRAS) substances. Each has its own set of regulatory requirements.

Food additives must be evaluated for safety and approved by FDA before they can be marketed. They include substances with no proven track record of safety; scientists just don't know that much about their use in food. Examples of food additives are polydextrose, carrageenan and olestra, which are used as fat replacers. Manufacturers of food additives must test their products, submit the results to FDA for review, and await agency approval before using them in food.

GRAS substances, on the other hand, do not have to undergo rigorous testing before they are used in foods because they are generally recognized as safe by knowledgeable scientists, usually because of the substances' long history of safe use in foods. Many GRAS substances are similar to substances already in food. Examples of GRAS substances used as fat replacers are cellulose gel, dextrins, guar gum, and gum arabic.

Sources

Fat replacers may be carbohydrate-, protein- or fat-based substances.

The first to hit the market used carbohydrate as the main ingredient. Avicel, for example, is a cellulose gel introduced in the mid-1960s as a food stabilizer. Carrageenan, a seaweed derivative, was approved for use as an emulsifier, stabilizer and thickener in food in 1961. Its use as a fat replacer became popular in the early 1990s. Litesse (polydextrose) came on the market in 1981 as a humectant, which helps retain moisture. Others in this category include dextrins, maltodextrins, fiber, gums, starch, and modified food starch. FDA has affirmed many carbohydrate-based fat replacers as GRAS.

Although their original intent was to perform certain technical functions in food that would improve overall quality, some carbohydrate-based fat replacers are now used specifically to reduce a food's calorie content. They provide from zero to 4 calories per gram. They are used in a variety of foods, including dairy-type products, sauces, frozen desserts, salad dressings, processed meats, baked goods, spreads, chewing gum, and sweets.

Protein-based fat substitutes came along in the early 1990s. These and fat-based replacers were designed specifically to replace fat in foods.

One form, Microparticulated Protein Product (MPP), such as Simplesse and Trailblazer, is made from whey protein or milk and egg protein. These fat replacers provide 1 to 4 calories per gram, depending on their water content, and are approved for use in frozen dessert-type foods. FDA has agreed that whey-based MPP conforms to FDA's definition of whey protein concentrate, such as the fat replacer Dairy-Lo, a GRAS substance. Therefore, whey-based MPP can be used in other foods, including reduced-fat versions of butter, sour cream, cheese, yogurt, salad dressing, margarine, mayonnaise, baked goods, coffee creamer, soups, and sauces.

Another type of protein-based fat replacers, called protein blends, combine animal or vegetable protein, gums, food starch, and water. They are made with FDA-approved ingredients and are used in frozen desserts and baked goods.

Olestra

Olestra is an example of a fat-based fat replacer. FDA approved olestra (brand name Olean), made by Procter & Gamble Co. of Cincinnati, in January 1996, for use in preparing potato chips, crackers, tortilla chips, and other savory snacks. Procter & Gamble said it expected to begin test-marketing olestra-containing products in 1996.

Olestra has properties similar to those of naturally occurring fat, but it provides zero calories and no fat. That's because olestra is undigestible. It passes through the digestive tract but is not absorbed into the body. This is due to its unique configuration: a center unit of sucrose (sugar) with six, seven or eight fatty acids attached.

Olestra's configuration also makes it possible for the substance to be exposed to high temperatures, such as frying--a quality most other fat replacers lack.

As promising as olestra sounds, it does have some drawbacks. Studies show that it may cause intestinal cramps and loose stools in some individuals.

Also, according to clinical tests, olestra reduces the absorption of fat-soluble nutrients, such as vitamins A, D, E, and K and carotenoids, from foods eaten at the same time as olestra-containing products. Tests by Procter & Gamble show that no reduction in absorption of fat-soluble vitamins will occur when proper levels of vitamins are added for compensation to olestra-containing foods.

To address these concerns, FDA approved olestra on conditions that vitamins A, D, E, and K be added to olestra-containing foods and that Procter & Gamble continue studies on consumption and long-term effects of olestra. These studies will be reviewed at an FDA Food Advisory Committee meeting in mid-1998.

To provide consumers with information about olestra's possible effects, FDA also required that the following interim labeling statement appear on products made with olestra:

"This Product contains Olestra. Olestra may cause abdominal cramping and loose stools. Olestra inhibits the absorption of some vitamins and other nutrients. Vitamins A, D, E and K have been added."

FDA has invited public comment on the need for such a label statement and on the statement's adequacy and clarity. The agency will evaluate those comments before issuing a final label statement.

Concern with olestra's drawbacks led one of olestra's critics, the Center for Science in the Public Interest--a nonprofit consumer advocacy organization--to file an objection to FDA's approval. FDA's response to the objection is pending.

Other Replacers

Some other fat-based replacers are being considered or developed: Salatrim (which stands for short and long-chain acid triglyceride molecules) is the generic name for a family of reduced-calorie fats that are only partially absorbed in the body. Salatrim provides 5 calories per gram. A petition seeking FDA's affirmation that Salatrim is GRAS was filed in June 1994. An example of its use is in Hershey Co.'s reduced-fat baking chips, semi-sweet chocolate flavor.

Caprenin, another Procter & Gamble product, is a 5-calorie-per-gram fat substitute for cocoa butter in candy bars. A petition seeking FDA's affirmation that Caprenin is GRAS was filed in 1991.

Emulsifiers are fat-based substances that are used with water to replace all or part of the shortening content in cake mixes, cookies, icings, and vegetable dairy products. They give the same calories as fat but less is used, resulting in fat and calorie reductions.

Other fat replacers are being developed, according to the Calorie Control Council and other organizations. They include DDM (dialkyl dihexadecylmalonate), a fat-based substance that is not absorbed into the body and can be used in frying and baking. Frito-Lay Inc. has been studying this fat substitute since 1986, although it has not yet petitioned FDA for approval. Also on the horizon is a fat substitute made by combining starches or gums with small amounts of oil. Opta Food Ingredients Inc. received an exclusive license from the U.S. Department of Agriculture last February for the process, called Fantesk. This fat replacer would give foods the taste and texture of regular fat but provide less than 0.5 grams of fat per serving.

Reducing Dietary Fat

Can these fat replacers help consumers make positive dietary changes? Can they help those who are overweight lose weight?

It may be too early to say, and studies to date give varying answers. For example, in a study of lean non-dieting men, one group ate breakfasts of conventional fat foods, while the other ate olestra-containing foods. Those who ate the olestra-containing foods made up their usual daily calorie intake by eating more carbohydrate-containing foods. The study, sponsored partly by Procter & Gamble and published in a 1992 issue of the American Journal of Clinical Nutrition (Volume 56), suggested that a diet of reduced-fat foods can help reduce fat intake without affecting total calories.

Fat intake also was decreased in a study of 96 men and women "habitual snackers." One group was fed potato chips prepared with olestra, while the rest ate potato chips prepared with conventional frying oil. The group fed olestra chips ate on average 29 grams less fat and 270 fewer calories a day than those fed regular chips--even though those who knew they were eating fat-free chips ate 10 grams of chips more than those who ate regular chips. This study, done at Pennsylvania State University, also was partly sponsored by Procter & Gamble.

A possible concern about fat replacers is: Can foods claiming to be reduced in fat inadvertently influence people to eat more? Another study at Pennsylvania State University suggests they might. In this study, women were fed the same yogurt labeled either "high-fat" or "low-fat." The group fed the low-fat-labeled version ate more in a lunch that followed the yogurt than the group eating the high-fat-labeled yogurt. As a result, the group eating what they thought was low-fat yogurt took in more calories than the other group.

"It appeared that these women regarded the low-fat label as a license to overeat," wrote Debra Miller, a doctoral student in biobehavioral health and nutrition at Pennsylvania State, in an article she prepared for Weight Control Digest.

Still, reduced fat foods appear to be an important part of a fat-reduction diet, according to a study involving the Women's Health Trial. The study, designed to determine the role of low-fat diets in the prevention of breast cancer, found that eating "specially manufactured" low-fat foods was one of the most easily adopted dietary practices for those who received prior dietary instruction. Avoiding meats and giving up fats as flavorings (for example, eating bread without butter or margarine) were among the most difficult practices to adopt.

In using reduced-fat foods, the American Dietetic Association cautions consumers to realize that fat-free doesn't mean calorie-free. The calories lost in removing regular fat from a food can be regained through sugars added for palatability, as well as fat replacers, many of which provide calories, too. Consumers should refer to the Nutrition Facts panel on the food label to compare calories and other nutrition information between fat-reduced and regular-fat foods.

Many nutrition experts agree that, used properly, fat replacers can play an important role in improving adult Americans' diets. But, as with any diet or food, they emphasize variety and moderation to ensure a healthy intake.

"These [fat replacers] are truly innovative ideas," said Dennis Gordon, Ph.D., a food scientist at North Dakota State University, Columbia. "But they shouldn't be looked at as a total panacea. [The advice] is the same as with anything: Be prudent."



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“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”~ Thomas Edison

How to Stretch and Massage Your Inner Hip Muscles

There are many potential causes of hip pain and stiffness, and as anyone who has experienced significant trouble with a hip joint will tell you, inability to walk or even sit cross-legged without pain is a real killer of quality of life.

Generally, I categorize hip pain and stiffness into two categories based on the source of dysfunction.

The first category is pain that emanates from the hip joint itself, the space between the ball of the thigh bone (femur) and the socket of the pelvis (acetabulum). This is typically diagnosed as a type of arthritis, degenerative or metabolic.

The second category is pain that stems from dysfunctional soft tissues that surround the hip joint. This could be a torn ligament (like a torn labrum), a chronically tight hip capsule, or injured muscles.

Regardless of which category we're dealing with, I generally encourage my clients to roll up their jogging pants and get to work on all of the tissues that surround their pelvis and lower extremities.

Hip pain and stiffness are rarely the result of having one damaged tissue. Rather, because the hip joint requires numerous supporting ligaments, muscles, tendons, and other soft tissues to keep it stable and functional, hip pain and stiffness are often symptomatic of a host of imbalances in the surrounding tissues.

This is why I encourage daily stretching and pressure work of all of the soft tissues that surround the pelvis and lower extremities, beginning with the soft tissues that line the inner part of the thigh region.

Here's a look at the inner portion of the hip that we're considering in this post:

In this inner hip region, commonly called the groin area, we have four adductor muscles, a portion of the sartorius muscle, and parts of the pectineus and gracilis muscles. Plus all of the tendons of said muscles up by their insertion points around the lower part of the pelvis.

Unless you do yoga daily and you target the hip area, you can likely benefit from stripping and stretching your inner hip area with a foam roller.

Actually, the inner hip area is typically too tight and tender for most people to go straight to a foam roller. So I usually start with a jumbo tennis ball - it's about the size and consistency of a volleyball, and allows for effective soft tissue work all around the hips and lower extremities.

How to Stretch and Massage Your Inner Hip Muscles Using a Jumbo Tennis Ball

Start by lying on your side with your head and neck supported on a foam roller or a couple of pillows.

Support your weight on the left side of your trunk and your left leg, and position a jumbo tennis ball on the ground right in front of your groin area. Then, place the inner portion of your right hip over the ball - this is the ready position.

Allow your right knee to drop until the inner portion of your right hip is lying on the ball.

Letting gravity push your right groin muscles and tendons into the ball, slowly move your leg down, allowing your inner hip area to roll over the ball. Go slowly, maintain steady breathing, and feel free to pause and apply some downward pressure on the ball whenever you hit an area that feels particularly tight.

Now slowly bring your right hip up towards your trunk, and again, feel free to pause and work on areas that feel especially tight.

The goal is to move your hip joint through a circular motion while maintaining steady pressure on the ball with your right inner hip region. This exercise stretches and massages the soft tissues in this region and improves blood flow to the area.

And if you do this exercise daily, preferably later in the day when you're not prone to pulling anything, you can rest assured knowing that tight groin muscles aren't contributing to any compensatory problems in your lower back, knees, or anywhere else in your body.

Feel Free To Leave Comments To My Posts,Its Always Nice To Get Feed Back!:) “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”~ Thomas Edison