Chinese Herbal Medicine - A Natural Alternative

Chinese herbal medicine is a health care system which has been around since ancient times. It is also known by the acronym CHM. As the causes of illness that afflict mankind have evolved in time, CHM has also undergone developments continuously. Along with modern medicine, state hospitals in China use herbal medicine for various ailments and diseases.

All forms of diseases can be treated by Chinese herbal medicine. The traditional view in Chinese herbal medical system is to prevent diseases before they occur.

The majority of the world population uses Chinese herbal medicine since ancient times and it still is the most extensively used medical system. In comparison to commonly produced pharmaceutical drugs, Chinese herbal medicine rarely gives an adverse reaction.

Depending upon the disease’s severity the duration of the medication is expanded to get the best results and cure. Allergies, digestive disorders, respiratory conditions pertaining to respiratory tracks, immune system disorders, pain, problems due to psychological disorders, children’s diseases and gynecological problems can be effectively treated using Chinese herbal medicines. Find more info at www.onlinepharmacyresource.info

People of all ages and constitution can take Chinese herbal medical treatment. Symptoms of current illness and previous history will be taken into consideration by the practitioner before prescribing the medicine. Even pregnant women and children can be given treatment using Chinese herbal medicines.

Traditional and modern versions of Chinese herbal medicines are available in number of formats. At first the unusual taste of the herbal medicine will be difficult to adjust to, but quickly the patients will get used to the taste. Chinese herbal treatment does not have any standard price structure. Nowadays many health insurance companies are covering herbal treatment too.

Colonic dialysis therapy is a form of treatment in Chinese herbal medicine which enables the body to eliminate toxins effectively and quickly and helps to overcome addictions.

PLA Institute of Drug Dependence Treatment and Rehabilitation is doing research to observe the effects of using colonic dialysis therapy in persons addicted to heroin and to find out whether this treatment can help them abstain from the craving for heroin.

An evaluation of an ancient Chinese remedy for dermatitis was done by doctors at the Royal Free Hospital in London. A mixture of 10 herbs was prescribed to a group of forty adult patients with longstanding and widespread atopic dermatitis in a trial which lasted 5 months. Over an eight week period each patient was randomly allocated to receive either the herbal remedy or a similar tasting placebo. This was followed by a four week wash-out period. 31 patients completed the study and showed a continued and rapid improvement in the extent of redness of skin (erythema) and surface damage during the time they were taking the prescribed Chinese herbal medicine. The research concluded that the remedy is effective in treating adult atopic dermatitis.

By Lucy Bartlett

Herb Gardening-Tips For Your Herb Garden

Herb gardening is a great hobby for those who want to grow plants in a small area. Herbs are pretty much the easiest things to grow and can be a rewarding pastime for gardening enthusiasts.

An herb garden can be grown in a planter hung outside of your window if you happen to live in an apartment building where growing a large garden is not allowed. To start your own herb garden, you'll need to decide which kind of herbs you want to grow.

There are herbs that are used in cooking, herbs that are grown for their aromatic scents, ornamental herbs to beautify a room and the medicinal types of herbs. You'll want to research the different types of herbs you could grow.

Each herb is different and requires different means of care and they can grow at different times as others. Some are grown perennially while others will grow biennially. Some may need more sun than others, so study up and be informed before planting your herb garden.

Some of the herbs used for cooking seem to do better when started indoors and then taken outside. Use a spacious pot and make sure there's ample soil in it. Use fertilized soil because this gives them the extra nutrients they need to help them grow healthy.

Should you grow your plants from seeds, make sure you read the package that the seeds come in. There will be specific instructions you need to follow to grow your garden.

Those instructions are there for a reason, so if you want healthy herb plants, take care of them according to the seed packet instructions. If you're using seeds to start your garden, make sure you move them to ample sunlight when the seedlings appear.

Most herbs will require humidity, so you may need to spray water in the area around the seedlings, using a spray bottle. Don't use a hose or spray the seedlings directly. They're fragile at this stage.

When the seedlings grow heartier and their leaves grow too close to another herb plant, make sure you trim those leaves back and keep the space between the plants to ensure all receive the proper nutrients they need to grow.

Prepare the herb plants before transplanting them outside. They may not thrive with a drastic change in temperature. Take the pot outdoors for a little while a few times a day and then increase the time they're outside for a few days before transplanting them outside permanently.

Herb plants are easy to take care of and there's very little insect problems to worry about. Beginners as well as advanced gardeners can benefit from this hobby of growing herbs - especially if you personally use the herbs that you work so hard to grow.

With proper care and a little patience, you can grow your own herb garden no matter what your living conditions are. Your herbs will take some time to grow, so just enjoy the benefits your herb garden contributes to your life.

by Kevin Hope

Hoodia Gordonii Can Help You Lose Weight Naturally

Maintaining a healthy weight is one of the most important aspects of a long and healthy life. Today's world, moving at such a breakneck pace, often makes that difficult though. When you are always busy, always something to be doing, with commitments and demands on your time exceeding what you have to offer, it can be difficult to make time for eating right and exercising. With this in mind, many people often turn to the support of chemical supplements that offer lofty promises of shedding pounds quickly.

There is no panacea for weight loss, but one safe, effective tool in your healthy living arsenal is a dietary supplement known as hoodia gordonii. This plant grows naturally in the desert, and scientists have recently discovered that it contains a unique molecule called P57AS3 whose chemical properties can help you lose weight safely and effectively.

A lot of diet supplements that are on the market today are made synthetically by chemicals in a lab. These synthetic chemicals are not the best choice for your body. Sometimes loosing weight in the short term can lead to long term health problems. The weight loss may not be worth the side effects of unnatural supplements. One of these synthetic supplements was Ephedra. Ephedra is now banned because of its negative health effects.

It is best to go with a natural supplement.
Hoodia is completely natural as opposed to the tablets, potions, and other supplements which have been created by commercial manufacturers. It comes from the hoodia plant itself rather than being made in a lab. Many leading scientists, nutritionists, and other health professionals have come out in favor of it because of its safety and efficacy.

Hoodia works to help you lose weight by suppressing your appetite. A compound called P57AS3 works with your brain to stop unwanted hunger pains. It interacts with your hypothalamus, which is the area of your brain that controls hunger, preventing the release of neurotransmitters that stimulate the appetite. Unlike many other dietary aids, this compound does not unsafely "rev up" your metabolism, so it does not expose your body - especially your internal organs - to the risks associated with the overheating caused by a metabolism that is too fast.

Don't forget that weight loss doesn't happen by magic, and make certain that you consult with a doctor prior to the use of any supplements. The basics of a balanced diet and a regular exercise routine are imperative for a safe, and healthy, weight loss plan that is sustainable over the long term. Hoodia, because it is all-natural, can be an efficient added tool in putting you on the proper path to safe and responsible weight loss by aiding in the suppression of hunger pangs, adding health and control over your body.

By Phil Summers

Hoodia Diet: Safe And Easy

Before the diet craze started when people simply want to become as thin as their celebrity idols weight gain was a socialite's problem. Nowadays it has turned into a serious health problem as obesity has become rampant in not just adults but also teenagers. It has affected all ages, even children. With every fast food chain conveniently placed in every block people find it harder to control their cravings. Fortunately there is a new diet pill that will people loose weight in a simple way. Hoodia diet is latest popular trend to surface today, but is it safe?

Several diet trends have come and gone. Most of these become famous due to celebrity patrons. Unfortunately not all of us have the money or a personal chef to prepare our meals. Most of us don't have the privilege of having the time in our hands. The internet is also a host to scams and frauds. With so many people desperate to loose weight anyone can come up with the next best thing with an alluring website.

Fortunately scientists have come up with a better way to loose weight. More often than not the food is not the main problem but the person. An individual's eating lifestyle is the primary cause.
Just stop eating.

Hoodia gordonii is a plant in South Africa which is made into the most popular diet pills today. The locals use it to treat infection and indigestion. In America it is used as a weight loss supplement. The diet pills work by naturally suppressing the appetite of an individual. If you have problems with eating and gaining weight then why not stop eating at all?

The pill basically works by tricking the brain and making the individual feel full. It works in the satiety center located in the hypothalamus. It releases a chemical compound that acts on the hypothalamus which signals to the brain that it has eaten enough.

This way the individual will be able to eat less and control his cravings. Less food intake means fewer calories to burn. You don't have to follow recipes and prepare meals. You don't have to calculate portions and calorie intake. All you have to do is take a pill and you won't become hungry the rest of the day.

You don't need to exercise your willpower and carve for carbohydrates and sweets. You don't have to prepare pint sized meals from the food pyramid. You don't have to force yourself from eating blanch foods.

The pill is made from a plant which makes it 100% natural. It's not chemically formulated unlike other drug supplements. It does not contain ephedra, caffeine and other stimulants. It does not have any side effects and works naturally in your body. Original products prove to be effective in reducing weight.

The diet pill has been featured in several television shows such as Oprah, BBC, The Today Show and 60 minutes. Studies and testimonials have proven that it does work.
If you want a safer and less hassle way of loosing weight Hoodia diet pills is for you. Made from a natural ingredient, it will not produce harmful effects on your body just for the sake of burning those fats. Nature still provides us with the best answers why not take advantage of that?

By M K Shabi Guptha

Where An Organic Directory Comes In Handy

When you want to buy organic food you have a number of different options open to you. These options will include going to the supermarket and also stopping by roadside organic food stalls where you can buy the fresh produce. Now, while both of these options are quite good there are times when you will need help in finding where you can get your organic foods from and this where an organic directory comes in handy.

This will change form place to place, from region to region, but essentially the organic directory will contain the same basic information. This will normally include such things as the names of organic food producing farms, the different organic foods to be found in these farms, and maybe even how long these farms have been producing organic foods.

The information will necessarily vary from organic directory to organic directory, but the end product will be something that is helpful and easy to use. Now, since there is no one organic directory as such, you will have to be content to rely on the different organic directory services that are offered by the many different organic farming and food producing organizations.

These will for the most part have an organic directory of the various criteria that the organic farmers association or organization has on their books. If you’re interested in getting an organic directory for yourself, you should be able to lay your hands on this by contacting the various organic organizations.

Of course, you might also be able to find an organic directory from the National Organic Program which is the arm of the USDA which oversees everything about organic foods. This august body is also the one that sets the definition of what organic is, as well as giving organic certification to farms and organic processed foods.

You will also find worldwide that the usage of organic foods has spread. This means that there are not only organic farms to think about anymore, but also organic restaurants, organic wine shops and organic health food stores among other things.

With this boom in the culture for everything organic, you will that an organic directory for these things has also sprung up. With one of these in your pocket, or on your laptop or palm pilot, that you will be able to have a fine organic dining experience even when you leave your home. And considering where organic foods were a few years ago, this is a great achievement.

By Muna wa Wanjiru

Bulk Organic Herbs - Better for You, Better for the World.

Bulk herbs are good to have on hand for both culinary and apothecary purposes and bulk organic herbs are far superior to any other kind. Buying herbs wholesale however means that you won’t necessarily have to pay a premium for bulk organic herbs.

Why Organic?

It has become very apparent to people (if not their political leaders and corporate agricultural conglomerates) that the way food is raised and distributed today – with the use of artificial, petroleum-based fertilizers, shipping long distances, and the use of genetically-modified seeds – is not only bad for people’s health, it is bad from an socio-economic standpoint and bad for the planet. As a result, consumers are increasingly turning to locally and sustainably raised alternatives such as organic spices. These dried herbs are not only better for you, they are better for the world.

While organic spices and other organic food have traditionally been more expensive on the shelves, prices on many organic items have been coming down as supplies have increased. In addition, while bulk organic herbs may still have a higher shelf price than their non-organic counterparts, many of the “hidden costs” that are not paid directly, but rather in the form of illnesses, environmental problems and economic exploitation are absent. For these reasons, it’s actually less expensive in the long term to support producers of organic spices and dried herbs. As more consumers reject big corporate agriculture and turn to bulk organic herbs and other organic products, whole bulk spice costs should come down over time – and you may enjoy additional discounts when you purchase such herbs wholesale.

What is Available?

Nearly any kind of spice or herb available through standard corporate markets can also be obtained as bulk organic herbs. Wholesale bulk spice is derived from one of several plant-based sources:

1. Seeds: these include sesame, anise, nutmeg and poppyseed, among others.

2. Leaves: these are perhaps the most common of dried herbs. Most popular in cooking are members of the mint family, such as oregano, basil, and rosemary.

3. Roots: these may be in the form of dried herbs that are then powdered, such as licorice; more often however, retailers that sell bulk organic herbs usually carry these in the form of pastes, such as horseradish.

4. Bark: Cinnamon is among the most popular bulk herbs that fall into this category.

5. Fruits and bulbs: like roots, these bulk herbs are usually prepared as a paste, although some, such as garlic, can also be available in a dried powdered form.

Are They All Really Herbs?

Strictly speaking, not all of these wholesale bulk spices are “herbs” in the technical sense. In a culinary context, “herbs” are the leaves of plants, and may be used fresh or dried. Everything else – seeds, roots, bark and fruits and bulbs – are considered “spices.”

You can definitely save money by purchasing your herbs wholesale in bulk. While the actual amount you will save will vary depending on the source and types of bulk organic herbs you typically buy, it is a very economical way to stock your kitchen and your medicine cabinet.

By Anne Harvester

Organic Food Market Is One That Can Only Become Bigger As The Years Progress

Although it took some time for organic foods per se to truly catch the attention of the general populace, the organic food market these days is a thriving industry and one that can only become bigger as the years progress and more and more people turn away from chemical enriched foods.

Of course not everyone cares about exactly what they eat or how it was produced, if they did we wouldn’t have had a need for a separate “organic food market”, would we? The fact remains however that some people do care, and although the number isn’t yet overwhelming, it is growing annually at healthy percentage.

This in turn paves the way to open up the organic food market even more. And this means that the prices of organic foods also come down, which is a heaven-sent opportunity really to garner more and more people to the side of organic foods.

Why? Simply because as the prices come down to something manageable, and the whole fad of being healthy, living healthy and eating healthy builds up slowly, more people will turn more willingly towards the organic food market than they might otherwise have done if the price tags on organic foods remained high.

This in turn will spur more farmers to go organic than otherwise would have, if there was only a small consumer base for the organic food market. And this in turn, will help to bring more organic food to the consumer.

It’s definitely a cycle and not a vicious one unless of course you’re a farmer who prefers the use of chemical pesticides over natural ones, artificial fertilizers over natural fertilizers, and who doesn’t mind that they are using genetically modified plants and seed stock as their crops.

It is also interesting to note that the organic food market doesn’t only encompass produce in the form of fruits and vegetables, but it only encompasses such things as dairy products, meats, fish, poultry, and processed foods as well.

This means that the production of organic foods is down not only to produce farmers, but also to livestock farmers and plants that generate processed foods. In fact, the spread of the organic food market doesn’t stop there. It goes on to encompass health food stores as well as grocery stores interested in selling organic foods, and specialty stores that deal only in organically grown, cultivated or managed foods.

And to truly understand how wide open the organic food market really is, all you need to is to look into pet stores and the items they are selling. Organic foods it seems, has spilled over into this area as well, and health conscious pet owners can now find organic pet foods littering the pet stores as well!

By Muna wa Wanjiru

Organic Food vs. Genetic Engineering

It's always helpful to step back and take a look at things from an objective perspective, especially when we are personally involved.

Creating and sustaining an organic lifestyle means we are in the "center" of that activity, daily. Among all the other things going on in our daily lives, as moms, we are also trying to develop new habits for our family in regards to their health and well being.

So I thought it would be helpful for us all, myself included, to just take a step or two back and revisit the basic questions and reasons why we are pursuing an organic lifestyle to begin with.

What Is Organic Food?

Certified organic food is most commonly described as food grown and packaged without the use of chemicals, preservatives or additives. Food that is either completely or at least 70% all natural.

Another way to explain it, from a bigger picture standpoint is:

"Organic food is produced through a system that is based on ecological balance and humane care for the plants, animals and people that make up the farm environment."

One important reason to consider organic food, and an organic lifestyle, that I've not read much about previously, is genetic engineering. The Sierra Club site states:

"Eating organic food is one way you can avoid genetic engineering. All certified organic produce and ingredients are produced free of any genetic engineering"

What Is Genetic Engineering?

In layman's terms I would translate it to be the taking of genes from one species of plant and injecting another plant with those genes to force certain characteristics. For example, if you had a corn plant that was delicious and seemed to be resistant to pests, you would take its' genes and inject it into another plant of a different variety, in the hopes to force the taste and/or pest resistance onto the other.

Doesn't sound too bad, but when you understand the "risks" associated with genetic engineering, it doesn't sound so good either.

Here's a more technical description of genetic engineering and the associated risks:

"In genetic engineering technology, genes are isolated and transferred using a "gene gun" or a viral vector from one species into a foreign species, crossing over what is called the "species barrier."

An example is the transfer of an insect-resistant gene from a soil bacterium (called Bacillus thuringiensis or Bt) into corn plants to confer insect resistance. This kind of genetic transfer never occurs in nature and cannot be achieved through traditional plant breeding methods. The new gene lands in a random spot in the genome of the recipient organism, and can disrupt normal functioning of that organism in unpredictable ways."

Risks of Genetic Engineering

Non-target insects, including ones that are beneficial to farmers are harmed by genetically engineered crops.

Genetically engineered organisms have harmed soil microorganisms, leading to stunted or killed crops.

Plants engineered to be insect- or herbicide-resistant can lead to resistance in weeds and insect pests. This means more chemicals or new genetic engineering.

New allergens and toxins are the potential result of genetically engineering food. Some are detected before market approval while others are not.

Pollen from genetically engineered crops can drift into wild environments and breed with wild relatives of crop plants.

The effects of this genetic pollution cannot be predicted. Once genetically engineered organisms are released into the environment they cannot be con-trolled and they cannot be recalled. Genetic pollution is irreversible.

So we can conclude that organic food is grown WITHOUT the use or need for genetic engineering. And if organic farming can help us avoid "genetic pollution", AND it's better for our health and well being, doesn't it just make good sense for everyone?

The Sierra Club article goes on to conclude that:

"The industrial approach is to "improve nature" and make food products exempt from natural systems and laws. Harmful consequences are corrected using new and more technologies, usually leading to further problems. In contrast, the organic approach is to understand these laws as much as possible and work with them. Organic farmers practice prevention, not correction."

I think any reasonable consumer, without a financial interest in the mass production of genetically altered foods would agree that when it comes to the foods we eat and the environment we need, "an ounce of prevention is worth a pound of cure".

Organic farmers, like organic moms, care about the food and sustaining the land for future generations. We all know, whether we want to admit it or not, what the large corporations who mass produce traditional food crops are most interested in.

By: Denise Palmer

An Easy Way To Make Your Own Essential Oils

There is absolutely no need to be spending your hard earned money by buying essential oils, because making them yourself is a very easy process. All it takes is a little know-how and some basic supplies and you will have the basic essential oil for your body lotions, soaps, candles or bath salts in no time at all. The process is simple enough that your children can do it, with fantastic results. You can give away the things you make, such as pillar candles or massage oils for birthdays, anniversaries or as gifts for special occasions.

Making the oil starts with flowers. Most aromatherapy essential oils are made up of scents from flowers so that may be the best place for you to start. Begin by picking out a flower that you love. Roses, lavender and honeysuckle are very popular flowers because their scent is so strong. A flower with a strong scent is your ally in this process. You will need an oil base such as grape seed oil, cheese cloth to strain the oil/flower mixture, jars for the process and pretty jars for the final product. You will also need to have a mallet, storage bags with a zipper, and a funnel to pour the essential oil into the containers which can later be mixed to make body lotions, bath salts, soaps and even candles.

Take the flowers and place them in the storage bag. You will take the mallet and gently tap the bag until the flowers have become slightly mashed. You do not want them pulverized. The next step is putting the cheese cloth over one of the empty jars. The crushed flowers will go into the cheese cloth and you will pour a cup of grape seed oil over them. Each day, for three more days, you will take a fresh batch of flowers (1 cup each time) and keep pouring the oil back and forth over the cheese cloth. The fourth day you will have your finished product which you can store in the decorate jars. Making essential oils is that easy.

Those decorative bottles of essential oils will make the perfect gift for someone on your list. Who would not want such a personal gift from someone they care about? The process is inexpensive, easy and the results are absolutely wonderful. You can always create other things out of the oils such as bath salts, body lotions and even your own personal massage oil. Keep them or give them away. Either way you will be immensely pleased at the results of your aromatherapy hobby.

By Yani Danaatmaja

Aromatherapy Treatment for Children

If you are an advocate of the benefits of using aromatherapy regularly, then you may be considering promoting this natural holistic therapy to your children as they become enthusiastic and absorb information like a sponge when young and by incorporating it into their life at an early age, it would soon became a natural and accepted process for them and this may well continue throughout their lives.

Essential oils are distilled from flowers, wood, roots, leaves etc and are renowned for their various healing qualities worldwide but some are not suitable for use as an aromatherapy treatment on children. It is always best to research the compatibility of some oils with prescribed medication or conditions for example, and a qualified practitioner will be able to recommend a suitable oil for use at home and could give you some tips on mixing oils or those which could be used for healing purposes. Alternatively, there are some very good comprehensive books in the marketplace which will guide you when making your choice of oil.

An aromatherapy treatment has so many benefits and can instil a sense of happiness, love and well-being into your child and this would be therapeutic for both of you. It also gives you time together, to learn, to absorb and to bond. Quality time can often be difficult to find, so this is a wonderful way of capturing those moments. Ensure that the oil used is pure essential oil and not synthetic oil which would not be appropriate for use with children and could even be harmful.

Massage on children has huge beneficial affects and can be nurturing and loving and as well as being wonderful for health and happiness, can help to cement those naturally strong bonds. Be careful not to massage too hard or deeply into the muscles, the touch should be gentle and light and worked in the direction of the natural blood flow, firmer strokes upwards. For example: from wrist to shoulder.

Aromatherapy treatment for massage:

For sleep- 2 drops of Roman Chamomile and 4 drops of lavender mixed in base oil such as Almond. This can then be massaged gently into the skin and will induce good slumber.

Aromatherapy treatment for inhalation:

For sleep- 2 drops of lavender under the pillow will aid restful sleep

For alertness- Use 2 -4 drops lemon or bergamot and add to an oil burner. The oil added to water is gently heated by the candle below

Aromatherapy treatment for minor cuts and abrasions

Minor treatments-an equal mix of one part lavender and one part tea tree oil can be used on an abrasion. The lavender is soothing but it also has healing properties and the tea tree oil is an antiseptic. Apply to a bandage as opposed to directly to the skin as this would be too irritating.

By Fred Field

Best Acne Remedy - Natural Herbs

Do you suffer from acne and what is your best acne remedy?

There are several remedies that may be tried to treat acne. While there are natural home remedies and other medicinal remedies, acne can be best treated with herbal remedies. Curing acne using herbal measures means that there is no such cure that applies to all. Instead cures are devised keeping in mind the rate of metabolism of a particular person and speed with which elimination of excess oil may be done through the lymphatic system.

Natural Herbs

When herbal measures are undertaken to treat cases of acne the most commonly used is the class of herbs known as alterative herbs. This class of herbs does the work of detoxifying. Normally, this kind of treatment is better than most over-the-counter acne cures. Alterative herbs like burdock, figwort and poke root are best used for long-term treatment, that is, results won’t be sudden but will be permanent. Different concoctions can be made by changing the combinations of herbs.

Generally, most people choose the shortcut way of self medication. Creams, ointments and cosmetics claiming miracles overnight flood the market! However, the safest way of treating acne is using natural herbals. There are many herbs that work wonders on acne for adults and teenagers. Certain herbs are chiefly suited for females and males separately. Natural herbals for the cure of acne also cure hormonal imbalances in many cases. These herbs work internally and improve not only skin conditions, but also, health conditions.

Natural herbs are a wonderful way of detoxifying the blood system and helps improve skin related problems. A good remedy for acne is an herbal face wash made from chickweed tea which also helps treat sores, burns and skin rashes. Ginger and lobelia also help cure acne in a large way. Natural herbs are convenient and cost effective, too. Instead of spending huge amounts on cosmetics you can pluck red berries, grapefruit, lemon and peach to treat acne.

Tea tree oil and fresh cabbage juice are highly effective in driving acne away. Tea tree oil can be applied directly to breakouts though it might be needed to be diluted for those with sensitive skin. Fresh cabbage juice, more gentle, is in fact a better option for people with sensitive skin. Chamomile and calendula are two popular herbal acne remedy choices.

Herbal Acne Products

Herbal acne remedies are now packaged by different companies to suit the needs of different individuals. But it is always beneficial to take the help of popular search engines to find exactly which treatment can help your case the best. Checking options out at the local health store might also be of great help. Herbs are considered to be the best acne remedy since there are a wide variety of choices available. But whatever it is, a thorough research on the remedy and its effects must be made to absolutely ensure that no harm is done and you get the best out of the treatment taken.

In short, the best acne remedy is the use of natural herbs. They are inexpensive and often the most potent with minimal side affects.

By 10acne.com

4 Do's And 4 Don'ts In Treating Acne

Acne treatments are not always found over the counter and they do not always have to be prescribed by a doctor. The best way to treat acne is to actually treat it from within. Here are 4 Do's and 4 Don'ts in treating acne from the inside out.

The 4 Do's:

1. Do increase your intake of fruits and vegetables.

These natural foods that are loaded with vitamins and minerals are the best acne fighters around. For example, green, leafy vegetables and orange or yellow-colored fruits are rich in Vitamin A. Vitamin A prevents overproduction of sebum which is what causes acne. Oranges, strawberries, broccoli, bell peppers, and lemon juice are some Vitamin C rich foods that are also great acne treatments. Eating these types of foods fortifies the body's defense system against acne-causing microbes and aids faster healing of acne. Furthermore, Vitamin C helps your body restore its sources of Vitamin E, which is essential in revitalizing the skin and repairing damaged skin.

2. Do drink lots of water.

Make sure you get the recommended 8-9 glasses of water a day. Drinking lots of water not only replenishes the body's water supply, but also flushes out toxins from the body that may cause acne.

3. Do relax.

Stress, worrying, and pressure can disrupt your body's natural balance and lead to health problems such as acne. Avoid acne and skin problems from happening by relaxing yourself. Getting a massage, going to the spa, taking a long bath, getting enough sleep, or simply managing your time and schedule better are considered acne treatments because they reduce acne-inducing stress.

4. Do have a good skin care routine.

Nip an acne problem in the bud by establishing a daily facial washing, toning, and moisturizing regimen early on. Non-comodegenic skin care products are specially formulated for sensitive skin with acne.

Now for the 4 Don'ts:

1. Don't unnecessarily touch your face.

Touching your face, especially with dirty hands and fingers, could cause and further aggravate an acne problem. This also means don't pick, squeeze, squish, or rub acne. Doing so will traumatize the skin and make the healing process a lot slower. It could also lead to unwanted acne scars and blemishes.

2. Don't consume sugary foods or sugary drinks.

Stay away from cakes, cookies, chocolates, candies, sodas and anything that has refined sugar as a main ingredient. Sugar clogs pores and dries out the skin, which are two main causes of acne.

3. Don't use oil-based products.

Skin with acne is already battling an overproduction of oil (sebum) so don't exacerbate the problem by using oil-based products. Watch out for typically oily products such as moisturizers, facial creams, and including hair gels. Hair often gets in the face and hair products would definitely affect the skin on the face. There are many acne treatments and products that are water-based and thus gentler and more appropriate for acne-prone skin.

4. Don't scrub or exfoliate skin with acne.

Rough treatment of skin with acne will only cause skin inflammation and make the acne problem worse. Additionally, don't use harsh chemicals, soaps, or cleansers on sensitive skin with acne.

Acne treatments are not limited to creams and gels that you buy from drugstores. You can effectively treat acne just by simply taking care of your body.

By 10acne.com -

ACNE

Acne is a group of skin rashes that have different causes.

• Acne vulgaris - most commonly experienced around puberty, typically of the face and shoulders/chest

• Cystic acne, a severe form of acne wherein small cysts form.

• Acne rosacea - a red rash predominantly on the face

• Acne keloidalis nuchae (Pseudofolliculitis nuchae) - a rash caused by shaving

• Acne conglobata (Hidradenitis suppurativa) - chronic abscesses or boils of sweat glands and hair follicles; in the underarms, groin and buttocks, and under the breasts in women

• Acne cosmetica - acne caused by cosmetics

• Acne fulminans - an extreme form of acne conglobata

• Acne medicamentosa - acne caused by starting or stopping a medicine

• Baby acne - a rash seen on the cheeks, chin, and forehead of infants

• Chloracne - an acne rash caused by exposure to chlorinated hydrocarbons such as dioxins or PCBs

Acne Vulgaris (commonly called Acne) is a skin disease, caused by changes in the pilosebaceous units (skin structures consisting of a hair follicle and its associated sebaceous gland). Severe acne is inflammatory, but acne can also manifest in noninflammatory forms. Acne lesions are commonly referred to as pimples, spots, or zits.
Acne is most common during adolescence, affecting more than 85% of teenagers, and frequently continues into adulthood. For most people, acne diminishes over time and tends to disappear, or at least decrease, after one reaches his or her early twenties. There is, however, no way to predict how long it will take for it to disappear entirely, and some individuals will continue to suffer from acne decades later, into their thirties and forties and even beyond.
The most common form of acne is known as "acne vulgaris", meaning "common acne". Many teenagers get this type of acne.

The face and upper neck are the most commonly affected, but the chest, back and shoulders may have acne as well. The upper arms can also have acne, but lesions found there are often keratosis pilaris, not acne. The typical acne lesions are comedones and inflammatory papules, pustules, and nodules. Some of the large nodules were previously called "cysts" and the term nodulocystic has been used to describe severe cases of inflammatory acne.

Aside from scarring, its main effects are psychological, such as reduced self-esteem and, according to at least one study, depression or suicide.[8] Acne usually appears during adolescence, when people already tend to be most socially insecure. Early and aggressive treatment is therefore advocated by some to lessen the overall impact to individuals.

What Is Organic Food ?

The Word 'Organic' refers to the way agricultural foods are produced and processed without chemical pesticides and fertilizers.

Organic food is produced to a set of standards and principles concerning such issues as chemical pesticides/herbicides/insecticides etc; food additives; animal welfare; and sustainability.
When our food is organic it is produced in an organic farming system without the use of synthetic chemicals or genetically modified organisms. Emphasis is placed on the system and emphasises a holistic farm management approach, using rotations and ruminant animals as an integral part of the system. Organic systems recognise that our health is directly connected to the health of the food we eat and, ultimately, the health of the soil.In this system soil is central with soil health critical in producing wholesome products without the use of artificial fertilisers and pesticides/herbicides/fungicides etc.

Organic farmers aim to produce good food from a balanced, living soil. The goal of organic farming is to build biological diversity, replenish and maintain soil fertility, and reduce farm pollution. There is evolving science that continues to demonstrate the long-term benefits of organic farming on human and animal health and the environment.

Growing our foods organically has proven to be one of the hottest, fastest-growing movements of the 21st century. Already, more than 4 million acres of American farmland have been dedicated to raising our food more sustainably,1 with an eye toward our health and our future. That's four million acres farmed intelligently without the use of toxic pesticides or other toxic chemicals; four million acres nurtured with both ancient and modern techniques that are in balance with nature, helping to reduce the production of greenhouse gasses and reduce the threat of global warming.

As recently as 1990, when Congress passed the Organic Foods Production Act, there were fewer than one million acres of organic farmland. In just twelve years, by 2002, that amount had doubled. Then the pace of progress picked up. Within just three more years, the amount of organic farmland doubled again.

In 2005 for the first time, certified organic farmland in all 50 states in America. It's been exceptional progress, but we can do more.If organic cropland continues to double — and it is possible! — we can hope to see a revitalization and renewal of our streams and our soil as we build a smart, sustainable future.

People used to be drinking the stream water in National Parks, because it was so pure. They also could catching and eating fish from our local streams. Today, all of the streams surveyed by the USGS, and over 90 percent of fish tested in farming regions were polluted with pesticides.
We can reclaim our streams, our food, our future. Delicious, nutrient-packed, healthful organic food is becoming more available every day — and with a few, focused, strategic, simple purchases we can make a huge difference together.

What are the most important foods to buy organic?

" Every bite of food is either an investment in your body's vitality or a debt your body is taking out — or a combination of both”. To make your investments really count, for yourself, for your family, and for the planet, Dr. Greene's Organic Prescription — the top ten items (okay, 11) can make the biggest difference.

Flavoring with Organic Oils to Better Living

When you think healthy, you must think macrobiotic, or natural. Natural gives you the whole amount of healthy product that you need. You have untreated products that cause less harm than those items created by man.

We all enjoy flavoring our foods. Most of us will use non-organic hot sauces, unhealthy oils, saturated fats, and other unhealthy products to season our foods. This process leads to common health problems because these people are not using organic flavoring to better their health.
What you don't know is that black pepper alone plays a role in colon cancer. Black coffee plays another role, as well as other common seasonings and oils. For this reason, you want to reform your eating habits to start living a healthier life by thinking organic. One of the best starting points is your oils. What kind of oils do you use?

Vegetable oils while claiming to be healthy organic product have a degree of unsaturated and saturated fats that could lead to high blood pressure.

Therefore, consider truffle oils.

Truffle organic oils will add flavor to any garden, chef salads as well as other foods. Truffle organic oils will provide you with that scrumptious taste that you enjoy. Just add a little dash of truffle organic oils to freshen your green salad, chef salad, soups, meats, or even add it to gravy and sauces to add that extra flavor to your dish. Regardless of what type of dish you are serving, truffle organic oils can improve the taste of any meal or foodstuff. The fine organic oils provide delicious flavors.

Truffle oils were popularly used in the Mediterranean areas, yet these days more and more common folks are finding that the excellent flavors of truffle oils are worth trying in modern days. Many of the top chefs around the globe will flavor their gourmet meals with truffle macrobiotic oils. The organic oils add rich flavors to the chefs' delicacies.

These black and white oils have a high quality flavoring scheme of olive organic oils that have been infused with the flavor of white or black organic truffles are known as truffle oils. The earthly, organic and robust flavored oils are exploited sparingly to give a burst of flavor to a wide assortment of foodstuff. By sprinkling a small dash, it will improve the taste of any meal or foodstuff you prepare. The fine, macrobiotic oils are drizzled, or sprinkles on asparagus, chef salads, pasta, garden salads, meats, potatoes, potato salads, pizzas, macaroni salads, soups, and on any other dish you may cook that you intend to add flavoring.

by Martin Lukac

The Role of Fiber in Your Diet

Delicious, ripe fruits and berries. Crisp, crunchy, colorful vegetables. Flavorful grains. Savory nuts. Even a mouthwatering bowl of popcorn. These are among the many tempting foods that offer you abundant fiber, that all-important component of a healthy diet.

Experts have known for a long time that fiber has significant benefits; however, there has yet to be an official guideline as to how much fiber we should aim for in our daily diets. But not the Food and Drug Board has issued preliminary recommended levels for daily fiber intake. Some evidence suggests that fiber may help to promote weight control by controlling the appetite because fiber makes you feel satisfied longer. A proven fact: Fiber helps food and waste move through the digestive system, plus, some forms of fiber can help to carry excess cholesterol out of your digestive system so it is eliminated rather than absorbed in the blood. Other fibers help to decrease the rate at which blood glucose at moderate levels.

The recommended daily Adequate Intake (AI) levels suggested for adults over 50 are 30 grams for men and 21 grams for women. For adults under 50, the recommended AI is 38 grams for men and 25 grams for women. By these guidelines, less that 5-percent of adults in the United States eat enough fiber. In one recent government study, the average daily intake of dietary fiber for all individuals was 15.2 grams, well below recommended levels.

New Definitions for Fiber

Dietary fiber is the non-digestible component of carbohydrates naturally found in plant food. This fiber carries food through the digestive system and can help give you the feeling of fullness.

Functional fibers are also non-digestible fibers that act like dietary fiber, but can come from either natural or synthetic sources and are usually added to food. One example of a natural source of functional fiber is pectin, used in jams and jellies and extracted from citrus peel. An example of a synthetic fiber that can be added to food products is fructooligosaccharides (FOS).

Functional fibers have many health benefits. Some, like those found in oatmeal, pectin and gums, delay the passage of food from the stomach into the small intestine. This results in increased feelings of fullness and may help promote weight control. In addition, these fibers can reduce the rise in blood glucose levels after eating. They can also combine with cholesterol and dietary fat in the digestive tract to help carry these substances out of the body, which can lower blood cholesterol levels.

It is fairly simple to bring your fiber intake up to where it should be. Increase your fiber intake gradually over several weeks so your body has time to adapt to the change. And, while you increase your fiber intake, you should drink enough fluids. For individuals without a fluid restriction, six to eight 8-fluid ounce glasses of non-caffeinated beverages can complement your daily fiber intake.

Tasty Ways to Put More Fiber in Your Diet

• Wheat or bran cereals instead of processed, sugary cereals
• Dried fruit mixes (raisins, apricots) instead of candy or sugary snacks
• 100-percent whole wheat bread instead of white bread
• Brown rice instead of instant or polished rice
• Fresh fruit instead of fruit juices
• Popcorn and nuts instead of potato chips and pretzels
• Non-peeled fruits instead of peeled fruits

Seven Bad Eating Habits

Many people fall into a daily routine that can include skipping breakfast, wolfing down an unhealthy lunch, grabbing soda, chips, candy, donuts or coffee all day and gorging in the evening.

Following is a list of the top seven bad eating habits.

• 1. Binging:
  When foods are low in fiber and high in sugar or salt and partially hydrogenated trans fats the tendency is to over-consume. When eating five to six small meals a day of high fibered fresh fruit, vegetables, whole grains, legumes, seeds and nuts, the result is burning more calories and storing less fat because your body's thermal effect is raised more frequently. Binging on refined processed foods is probably the greatest cause of obesity in America.

• 2. Starving Yourself:
  Before and after binging comes starvation. Skip breakfast and your body has been "starving" for 12 to 18 hours resulting in over-eating again and causing your body to store much of the food as fat, as it can not burn it all for energy.

• 3. Not Knowing What You Eat:
  Most people do not pay much attention to how many low fiber calories and how much bad fat they consume daily, especially if they eat often in restaurants. Those excess calories get stored as fat.

• 4. Sugar, White Flour, Caffeine and Simple Carbohydrates:
  Sugar raises blood sugar (glucose) levels, causing your body to produce insulin and changes your metabolic rate. Those who eat a lot of white flour and sugar products, loaded with empty calories, will store more fat and have a harder time burning it. Caffeine also raises the insulin levels, slowing down the fat burning process that starts in the morning and slows down throughout the day. Eating simple sugar carbohydrates late in the day promotes fat storage and blood sugar swings. Eating high fiber whole foods as a late night snack can help maintain a steady blood sugar level to give your body deep rest.

• 5. Skipping Breakfast:
  Bet you thought your stomach tells you when you are full. It is actually your brain that signals your body it has had enough food, taking about 20 minutes from the time you begin eating. By eating chewy foods in a relaxed manner, you will be much less likely to overeat.

• 6. Lack of Exercise:
  Our bodies were made to move so the less you feel like going for a walk, the better you will feel after going for a walk! Exercise increases our metabolism to help burn the food we eat as energy.

• 7. Not Drinking Enough Water:
  Water is crucial for your brain cells and every organ in your body (including your skin) to work properly. For your body to burn fat, it needs at least eight glasses of pure water daily. Water not only satisfies your thirst, it reduces hunger and flushes out toxins. Liquids such as soda and coffee actually deplete your body of water. Do drink your water - it makes your whole body feel good! See Why Water?

If you are guilty of any of "The Seven Bad Eating Habits", gently and lovingly change to a healthier lifestyle. You will be glad you did!

Honey: A Healing Power

Most people think of honey as the sweet, sticky stuff you put on toast or drop into hot tea, but in recent years, researchers have been exploring its potential in other ways. Some of these include:

• To lessen the ill effects of radiation therapy in patients with cancer of the head and neck.
• To improve oral health.
• To preserve food.
• To boost antioxidants.
• To enhance athletic performance.

Today, the general public is showing more of an interest in honey, both in the kitchen and outside of the kitchen. This includes the use of honey as a folk remedy for ailments such as cuts and scraps. This is due in part to the current trend with natural remedies and foods and a throwback to ancient times when honey was used as a wonder healer, laxative, cough and sore-throat balm and a salve for sore eyes, among other things.

At the University of Illinois, honey has been the focus of several studies. One study showed that honey, when mixed with ground turkey, slows the oxidation process that gives it that leftover taste after a few days. They also found that honey has the same level of antioxidants as some fruits and vegetables. Antioxidants are thought to thwart the process by which fats in food react with oxygen and cause the development of free radicals that damage the body. The body fights this oxidation process up to a certain point, but if it gets out of control, it can eventually lead to things such as cardiovascular disease, cancer and aging. The way to protect against that is to use an antioxidant. Research has shown that darker honeys are typically better, but that does not mean lighter honeys are not protective.

Another study is looking at how honey consumption might benefit athletes. For carbohydrate consumption, honey gel packs are just as good as PowerGel as a low to moderate source of carbohydrates. Another interesting find for athletes: Honey was just as good as a gel form of dextrose called glucose at improving endurance cycling performance.

Additional research showed that ingesting powdered honey with a protein supplement after intense weight lifting promotes an anabolic or muscle-building response equivalent to taking a protein supplement in combination with maltodextrin, another form of carbohydrate.

Honey was also found to be beneficial in maintaining blood-sugar levels.

In honey, there is little water available to promote the growth of bacteria and yeast. Also, honey's natural acidity inhibits some pathogens, and it has tiny amounts of hydrogen peroxide as well as other substances that seem to contribute to its antibacterial effect, according to the National Honey Board.

Manuka honey in New Zealand has been used to destroy bacteria found in stomach ulcers as well as tough strains of bacteria that infect wounds and burns, according to the honey board.

As a sweetener, honey has some advantages over sugar, but while not highly nutritious, it is going to provide a small amount of more nutrients.

The 29 Healthiest Foods on the Planet

The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

Fruits

01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables

11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Grains, Beans and Nuts

20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!

Seafood

27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes