isoniazid (isonicotinic acid hydrazide, INH)

October 31, 2014 at 2:46 PM • Posted in healthy eatingComments Off


Actively growing tubercle bacilli

Adults: 5 mg/kg P.O. or LM. daily in a single dose, up to 300 mg/day, continued for 6 months to 2 years.

Infants and children: 10 to 20 mg/kg P.O. or LM. daily in a singlc dose, up to 300 mg/day, continued long enough to prevent relapse. CoadministratIOn of at Icast one other antrtubcrculotic IS recommended.

Prevention of tubercle bacilli in those exposed to tuberculosis or those with positive skin test whose chest X -rays and bacteriologic studies are consistent with nonprogressive tuberculosis-

Adults: 300 mg P.O. daily in a single dose, continued for 6 months to1 year.

Infants and children: 10 mg/kg PO. daily in a single dose, up to 300 mg/day, continued for 1year.

CNS: peripheral neuropathy, seizures, toxic enccphalopathy, memory impairment, toxic psychosis.

EENT: optic neuritis and atrophy.

GI: nausea, vomiting, epigastric distress.

GU: gynecomastia.

Hematologic: agranulocytosis, hemolytic anemia, aplastic anemia, eosll1ophilia, thrombocytopenia, sideroblastic anemia.

Hepatic: hepatitis, jaundicc, elevated serum transaminase levels, bilirubinemia.

Metabolic: hyperglycemia, metabolic acidosis, hypocalcemia, hypophosphatemia.

Skin: irritation at LM. injection site.

Other: rheumatic and lupuslike syndromes, hypersensitivity reactions, pyridoxine deficiency.

Drug-drug. Aluminum-containing antodds and laxatives: may decrease the rate and amount of isoniazid absorbed. lsoni azid is given at least I hour before antacid or laxative.

Benzodiazepines: isoniazid may inhibit the metabolic clearance of benzodiazepincs that undergo oxidative metabolism (diazcpam, triazolam), possibly increasing the activity of the benzodiazepine. Monitor closely.

Carbamazepine, halothane: increased risk of isoniazid hepatotoxicity. Use together cautiously.

Carbamazepine, phenytoin: increased plasma lcvels of these anticonvulsants. Monitor closely.

Cycloserine, meperidine. may increase CNS adverse reactions and hypotension (meperidine only). Safcty precautions should be instituted.

Disulfiram: may cause neurologic symptoms, including changes in behavior and coordination. Avoid concomitant use. b!llurane: in rapid acetylators of isoniazid, high output renal failure may occur becausc of nephrotoxic levels of inorganIC fluoride. Renal function must be monitored.

Ketoconazole: serum concentrations of ketoconazole may be decreased. The patient should be monitored for lack of efficacy.

Oral anticoagulants: anticoagulant activity may be enhanced. Monitor patient closely.

Drug-food. Foods containing tyramine: may cause hypertensivc crisis. Avoid such foods or eat in small quantities.

Drug-lifestyle. Alcohol use: may be associated with increased incidence of isoniazid related hepatitis. Avoid con comitant use.

Isoniazid altcrs results of urine glucose tests that use cupric sulfate method (Benedict’s reagent or Diastix)

Contraindicated in patients with acute hepatic disease or isoniazid associated liver damage

• Use cautiously in patients with chronic nonisoniazid-associated liver disease, seizure disorders (especially in those taking phenytoin), severe renal impairment, and chronic alcoholism and in elderly patients.

• Isoniazid must be given with other antituberculotics to prevent the development of resistant organisms.

• Keep in mind that isoniazid pharmacokinetics may vary among patients because drug is metabolized in the liver by genetically controlled acetylation. Fast acety lators metabolize the drug up to five times as fast as slow acetylators. About 50% of blacks and whites are slow acetylators; over 80% of Chinese, Japanese, and Inuits are fast acetylators.

• Peripheral neuropathy is more common in patients who are slow acety lators or who are malnourished, alcoholic, or diabetic.

• Hepatic function must be monitored closely for changes. Elevated liver function study results occur in about 15% of patients; most abnormalities are mild and transient, but some may persist through out treatment.

• Pyridoxine may be given to prevent peripheral neuropathy, especially in mal nourished patients.

Patient Teaching

• Take drug exactly as prescribed; don’t discontinue it without health care provider’s approval.

• Take drug with food if Gl irritation occurs.

• Notify hcalth care provider immediately if signs and symptoms of liver impairment (anorexia, fatigue, malaise, jaundice, dark urine) occur

• Avoid alcoholic beverages while taking drug. Also, avoid certain foods (fish, such as skipjack and tuna, and tyramine containing products, such as aged cheese, beer, and chocolate) because drug has some MAO inhibitor activity.

• Complete the full course of drug treatment, which may take months or years.

Useful information on various drugs with their uses and benefits. If you like the above article, you are free to publish it on your ezine or website, you just need to publish this resource box along with the article, with a live link to :

About the Author


Tablets: 100 mg, 300 mg

Oral solution: 50 mg/5 ml

Injection: 100 mg/ml

Unknown. Appears to inhibit cell-wall biosynthcsis by interfering with lipid and DNA synthesis (bactericidal).

25 Ways to get your 5 a Day

October 31, 2014 at 9:30 AM • Posted in healthy eatingComments Off

Rich in nutrients, vast in variety, fruit and vegetables are a mainstay of the natural bodybuilding lifestyle. Try these tips to meet or exceed your recommended daily quota of nature’s health-boosting bounty.

Make a well-stocked fruit bowl the welcoming centrepiece of your home. Top it up with the colorful bounty of the season, and encourage family and friends to treat it as a help-yourself snack bar, rather than an ornamental arrangement.

For a protein-packed anytime snack, spread a little peanut butter along the inside of a celery stick. Paste a line of raisins or dried cranberries on top,.and crunch to your heart’s content.

Introduce a few leaves of fresh mint to a bowl of watermelon cubes, for an irresistible appetizer or summery salad.

Pop some seedless grapes into the freezer overnight. Serve as little bites of chilled dessert, or plop into a tall glass of water for an icy touch of flavor.

Lop the top off a leathery-looking granadilla (that’s how you’ll know it’s ripe) and spoon out the seeds with a slurp. If you don’t mind waiting a little longer for your fix, sprinkle the seeds over plain low-fat yoghurt instead.

Peel and slice a pawpaw into petals, and serve with a zesty squeeze of lemon for a breakfast treat.

Spread low-fat chunky cottage cheese onto granary bread, and top up with cherry tomato, thinly-sliced cucumber, grated carrot and sprouts for a filling snack.

Turn an ordinary sandwich into a culinary masterpiece by adding layers of fresh or grilled vegetables to your chosen filling.

Slice a big red apple into little strips, and cunningly serve as ‘apple chips’ to your children.

Broaden your horizons. Try a fruit or vegetable you’ve never tried before, or try an old favorite prepared in a new and interesting way. If you’re fond of steamed asparagus, for instance, why not try asparagus raw, with just a little balsamic vinegar and lemon zest on hand?

Tangy on the tongue, with just a hint of sweetness, the Kiwi fruit adds an exotic burst of flavor to a salad or dessert. But to really enjoy the fruit to its fullest, eat it like the Kiwis do: bite by juicy bite, with the skin on. Give it a good wash first, and remember, all that extra fibre is good for you.

Banana wheels on top of wholewheat toast? Try it. It’s too good a treat to be enjoyed by five-year-olds alone.

Peel and cut a pineapple into hefty vertical slices. Slide onto sosatie skewers, and sprinkle lightly with curry powder for an authentic street-stall treat.

Thread grapes, strawberries, and cubes of Kiwi fruit, pawpaw, and watermelon onto skewers, and serve as tropical poolside kebabs.

Surround a dip-bowl of low-fat cottage cheese with alternating slices of fresh fruit and vegetables on a circular tray, and nibble at your convenience.

Start your day with a healthier sundae, by layering your muesli or high-fibre cereal with plain low-fat yoghurt, slices of fresh fruit, and a sprinkling of nuts drizzled with honey.

Slice a banana lengthwise, and coat the inside with peanut-butter. Stick it back together, and serve it to your children as a Peanut-Butter Banana Boat.

Toast a pita bread, fill it up with vegetables – cherry tomatoes, grated cabbage, red onion rings, cucumbers, peppers – and voila, you’ve got a quick and healthy salad in your pocket.

A is for Artichoke, B is for Butternut, C is for Courgette…test your fruit & vegetable literacy by working your way through the alphabet of options on your 5-a-day plan. And if you get a little stuck when you get to ‘X’, try xigua, which is the Chinese name for a variety of small watermelon.

Haul out the cookie cutters, call in the kids, and spend some quality time crafting pretty vegetable carvings.

Painstakingly prepared from semolina or barley, couscous is a nourishing staple of African cuisine. But don’t just eat it on its own: mix it with crispy roast vegetables, browned in their own juices, and add a topping of fresh green salad and lemon juice to make a meal on its own.

Spicy rice tastes even nicer when you mix it up with choppings of cold pineapple and cuts of mango.

Blend a banana with frozen berries, milk, and plain low-fat yoghurt for a tasty fruit smoothie.

Half-moon slices of a Granny Smith apple, served on a bed of celery stalks and leaves, with a topping of chopped walnuts. Yes, it’s a Waldorf Salad, but something’s missing: the mayonnaise. That’s because all you need is a dash of lemon juice or olive oil to enjoy this crispier, crunchier, healthier version of the famous dish.

Raid your vegetable drawer to make a hearty soup or stew, and you’re guaranteed to get your recommended quota of five healthy portions a day.

About the Author

Sandra Prior runs her own bodybuilding website at

Natural Liver Detox Diet Secrets

October 30, 2014 at 4:05 AM • Posted in healthy eatingComments Off

The liver is the most important detox organ in your body and as such should be treated with tender loving care during a detox diet program. There are many ways to do this but you may find that some are more acceptable than others for your own personal tastes.

Each one of the liver detox foods below will serve to cleanse and act as a tonic for the liver. If you want to include all of these in your detox diet that’s fine but you must take at least two each day. You can vary the ones you take but make sure you have at least two:

  • Eat a medium bunch of red grapes.
  • Eat a fresh garlic clove (in your food, not on its own). Or take an odorless garlic tablet every day – a high dose tablet is best.
  • Drink a medium glass of either pure carrot or pure beetroot juice (or mix the two). You can make the juice yourself (if you have a juicer) or buy fresh juices from health food shops.
  • Drink two cups of fennel or dandelion tea.

Kidney Detox Tips

The other major detox organ is the kidneys. The kidneys balance the body’s fluid levels, acidity and alkalinity. Each of the following will boost your kidneys and help the overall program. Again, you may vary your choice but you must have two per day:

  • Have a teaspoon of fresh honey in a cup of hot water. Sip it slowly.
  • Drink a medium glass of freshly squeezed cranberry juice (you may wish to add some honey to sweeten) or take a cranberry tablet supplement. NB: Fresh cranberries are generally
  • nly available in the winter months, so you may find it easier to take the supplement the rest of the year.
  • Eat a large handful of fresh blackcurrants or drink a glass of fresh blackcurrant juice.
  • Eat a handful of dried apricots.

Take Kelp Supplements Every Day

Kelp is good for speeding up your metabolic rate and will also help maintain a continuous process of detoxification. Tablets should usually be taken with meals, but follow the instructions provided with your chosen brand. Do not exceed the recommended dosage. If there is a choice, take the maintenance level.

About the Author

A liver detox diet can be very easy and very enjoyable if you just take a little time to make sure you have everything prepared. If you follow a liver detox diet program on a regular basis your body will thank you for it and your health and complexion will improve in leaps and bounds.

What Should I be Eating?

October 29, 2014 at 2:09 PM • Posted in healthy eatingComments Off

When it comes to our health, a nutritious diet is of the utmost importance. Our very existence relies on the nutrients we absorb from our food.

The actual functions of the body are very complex and the nutritional requirements that are needed to maintain these functions are just as complex but with a fundamental understanding of what is happening you can begin to take control of your eating habits.


Macronutrients are nutrients that the body requires in relatively large amounts. They include Carbohydrates, Fats and Proteins.

The body’s preferred fuel source is Carbohydrates, next Fats then Proteins. Fats and Proteins are primarily used to build tissues and cells within the body. The body prefers to source its energy from Carbohydrates so that the Fats and Proteins consumed in the diet can be reserved for that purpose.

All have an energy value known as Calories or Kilojoules.

1 gram of each has the following energy values:

Carbohydrate 4 Calories, 16.7 Kilojoules
Fat 9 Calories, 37.7 Kilojoules
Protein 4 Calories, 16.7 Kilojoules


Carbohydrates are the body’s preferred fuel source. There are two different types, Simple Carbohydrates and Complex Carbohydrates. Both are used as energy for the body.

Simple Carbohydrates

Simple Carbohydrates are easily absorbed by the body and quickly converted into energy. More commonly known as sugars, they are found in whole foods like fruit and some vegetables and refined food products like:

Soft drinks,
Fruit Juice,
Table Sugar

The problem with these refined foods is that because they contain little nutrition, the sugars are easily and quickly absorbed by the body.

This can lead to problems associated with over production of insulin which we will talk more about later.

Fruits and some vegetables contain simple carbohydrates, but they do not have the same effect on insulin production.

This is because they are considered ‘whole’ foods which mean that they contain many other nutrients like vitamins, minerals and fibre so the body will absorb the carbohydrates at a more even pace.

These foods will provide you with a continual energy release as opposed to sweet junk food that will give you a quick burst of energy and then leave you feeling flat.

Complex Carbohydrates

Complex Carbohydrates take longer for the body to convert into energy and therefore provide the body with a more sustained energy release. They are found in foods like vegetables (especially those of the green, leafy variety) and whole grains.


Fats have many important functions within the human body including helping to maintain a healthy brain and vision and providing protection and insulation for the organs.

Some fats are essential and some fats are not.

It is important to know the differences and also the amounts of the different fats that you consume.

Saturated Fats ‘Bad Fats’

Saturated Fats are found in foods like red meat, poultry skin, milk, cheese, butter, cream and ‘Tropical Fats’ like coconut oil, and palm kernel oils. These fats are usually solid at room temperature.

Excess consumption of Saturated Fats is a major contributor to elevated blood cholesterol levels.

Monounsaturated Fats ‘Good Fats’

Monounsaturated Fats are found in foods like olives, olive oil, peanuts, and avocados. They are usually liquid at room temperature.

Consuming Monounsaturated Fats can help to lower blood cholesterol levels.

Omega 9 Fatty Acids are considered Monounsaturated Fats.

Polyunsaturated Fats ‘Good Fats’

Polyunsaturated Fats are found in foods like fish, seafood, flaxseeds and sunflower seeds. These fats are usually liquid at room temperature. Consuming Polyunsaturated Fats can help to lower blood cholesterol levels.

Both Omega 3 and 6 Essential Fatty Acids are considered Polyunsaturated Fats.


Protein is needed by every cell within the body in order to function. Some proteins are necessary for metabolism, while others are needed for processes like immune response and cell signalling. Protein is also needed by the body to build and repair tissues like muscle and tendons as well as the skin, hair and organs.

Protein is made up of chains of Amino Acids and these Amino Acids can be categorized as either essential or non essential. If an amino acid is considered to be essential it means that it cannot be made by the body and so it must be consumed in the diet.


Micronutrients are nutrients that need to be consumed in relatively small amounts. Despite the fact that some minerals like Calcium, Magnesium and Potassium are required in fairly large quantities all vitamins and minerals usually fall into this category.

About the Author

Lee Johnstone and his brother Corey, are former international level athletes and between them, have more than 20 years experience as personal trainers and fitness professionals.

Visit their website to learn more about The FITTIME 12 Week Challenge, and test your Fitness Knowledge with this fun interactive quiz.

Bulk Supplements Direct offer outstanding value on L Glutamine powder

October 29, 2014 at 11:49 AM • Posted in healthy eatingComments Off

As many people who undertake any form of sport or strenuous exercise will know, Glutamine is an essential component for effective recovery. Classed as a conditionally essential amino acid, it provides a wealth of benefits throughout the body. Glutamine is naturally produced, in both our bodies and within food, however for a variety of reasons, its depletion means that although produced during times of extreme physical stress or strenuous exercise, under normal conditions, additional supplements can provide additional health benefits. L Glutamine powder is one such supplement, which has shown to be the most effective in providing health benefits.

Glutamine powder is a source of the non-essential amino acid, Glutamine . It is an essential amino acid that is utilised by the body, and which can be produced by the body, under certain conditions. In this supplement form, it provides the body with additional benefits such as improved recovery from intense exercise, whilst also maintaining the condition of the immunity system in addition to helping to improve the conditions of the gastrointestinal tract. Although found in many foods, which are correspondingly high in protein, this particular amino acid is virtually eradicated during the cooking process, which is why this supplementary form of L Glutamine has grown in popularity.

One of the leading exponents and suppliers of L Glutamine powder are Bulk Supplements Direct, an innovative sports supplements online resource that offer affordable nutritional supplements with come with a guarantee of quality. The website itself is replete with information, detailed in many facets regarding not only this particular supplement but also the numerous nutritional supplements available. One of the key aspects of this website is its ability to impart information, which in some ways can be deemed complicated, yet it is able to impart this information a simple and easy to understand manner.

For those requiring the obvious health benefits of a wide range of nutritional supplements at cost effective prices, offers all of this and more. Offering a wealth of advice and guidance in conjunction with a simplistic layout ensures its visitors and clients are able to ascertain useful information and thereby make an informed choice.

For further information visit

About the Author

The author writes on a variety of subjects

Fast Liver Detox – 1 To 7 Days

October 28, 2014 at 3:16 AM • Posted in healthy eatingComments Off

A Fast Liver Detox – are you interested in trying one? If so, read on.

Although you may think your skin is an intact organ, it still doesn’t stop toxins entering your body. They are produced by unhealthy foods, alcohol, hormone replacement drugs, antibiotics and other drugs.

This is when the liver plays a major role in detoxing the body from chemicals and substances passing through your body. It’s a full-time job! Sometimes, it cannot keep up with the work demanded from it, and this is when toxins accumulate in the body, causing problems and maybe diseases.

We must take care of our liver and give it a rest so that it can recover and regenerate itself.

So, why a fast liver detox diet?

1) Well, it will be beneficial for you and your liver.

2) And it’s easy to implement on short notice, especially if you have just been through a sickness like a cold, or you feel a health problem coming on.

3) You can follow a short liver detox diet for any length of time from 1 to 7 days – whichever you feel comfortable with and suits your lifestyle.

4) A quick liver detox is concentrated on raw organic fruits, vegetables and grains with the addition of sufficient amounts of water.

5) You must exclude high fat and sugar processed foods, junk foods, coffee and alcohol one week before your planned detox diet.

Please consult a doctor before embarking on a liver cleansing diet if you feel you need to.

So, here is a plan for you to follow. (Note – Before you start, do your shopping so that you are fully prepared, and can focus on your detox, and not risk breaking it by running out of the detox foods. And, if at any time during your liver detox diet, you feel pain, nausea or vomiting, stop it and consult a doctor.)

1 to 3 Day Detox Diet

1) You start with an abundance of liquid intake – 10 -12 glasses of water a day with freshly squeezed lime juice. You will feel tired and weak as the toxins are flushed out of your body.

2) If you can, simple walking will quicken the process.

3)Please remember milk and dairy products must be excluded at this time.

4) Mint and other herbal teas are great! Make freshly squeezed juices, with a higher percentage of vegetable juices (add an apple for flavor), and salads with citrus juice for flavor.

5) Eat as much as you want. If you choose to stop here, that’s just fine, because now you have finished a 3 day detox. Well done!

4 To 6 Day Detox Diet

1) Eat lots of raw fruits and vegetables together with whole brown rice or barley.

2) Prepare juices with oranges, apples, carrots and celery. Mix and match fruits and vegetables to suit your taste.

3) Even though you are eating solid foods, keep up with plenty of fluids.

4) Try some herbal teas for a change in taste.

5) Chop and boil vegetables such as broccoli, carrots, spinach and celery into a broth and drink this every three hours.

6) Avoid bread and any wheat during your detox to give your body a break from this grain at this time.

7 Day Detox Diet

If you choose to go for a full 7 day detox, then keep up with the fluids along with vegetables and fruit that can be steamed or eaten raw. Drink rosemary and dandelion teas. Detox 7 days and you will have achieved so much. Well done!

Coming off of your Fast Liver Detox Diet

When you are ready to resume normal eating, your regular diet can be resumed, but ease into it with simple foods like steamed vegetables, fresh soups, and add a little olive oil into your diet. Keep up the high water intake. And easy on the alcohol! It makes your liver work hard.

So to recap,

1) Choose the number of days

2) Go Shopping!

3)10-12 glasses of water with lemon and lime every day

4) Herbal teas

5) Fresh Vegetable and fruit juices – focus on vegetable.

6) Salad with citrus for flavor

7) Fresh vegetable broth

8) Steamed vegetables, brown rice or barley

9) Come off your detox diet gradually – ease back into your regular diet

So you can see why a fast liver detox is beneficial to your body and your liver. Try it and feel the change in your body and your skin, and your well-being inside and outside of your body!!

About the Author

Do you need help to do a Fast Liver Detox? Take action right now and click on this link above. And you can download your FREE copy of my eBook, “A Curious History Of Detoxification” here –

Oxidation Reduction Potential (ORP)- The Link Between Your Health and Alkaline Water

October 27, 2014 at 6:14 PM • Posted in healthy eatingComments Off

With all the talk of alkaline water health benefits, have you wanted to know how exactly alkaline water does what it does to our bodied? Negative ORP or Oxidation Reduction Potential is what makes it possible. Let me explain what ORP is and how it benefits our health.

For those of you who might not have heard the term ‘oxidation’, I’m sure you have observed it taking place often. The rusting of screws and browning of apple slices are both the result of slow oxidation; whereas, fire is an instance of rapid oxidation. Exchange of electrons between two atoms gives rise to oxidation. The atom donating the electron to the other is said to have been ‘oxidized’ and the atom receiving that electron is said to be ‘reduced’. When an atom takes the additional electron, it uses up its energy to pick up more electrons. Put together, the process forms the phrase Oxidation (losing an electron) Reduction (gaining an electron) Potential.

So the impact a substance may have on our body is determined by its potential to give or take electrons. A high positive ORP means the substance has a tendency to take electrons from other atoms in the body, causing them to oxidize and resulting in erosion of the body, examples would be Tap water or Bottled Water. If high positive ORP substances are consumed in the longer run like energy drinks, coffee, soda etc. they would cause the body to decay and this speeds up the ageing process. Sports drinks also fall under the category of high positive ORP substances.

On the flip side, high negative ORP liquids have a tendency to give electrons to the atoms that require them, which in turn causes them to be reduced. Therefore, in scientific jargon, such substances are referred to as “anti-oxidants”. When the atoms get that extra electron their outer shell containing electrons becomes stable. These antioxidants are beneficial to health as they reverse the aging process by reversing the problems created by high positive ORP foods and drinks. Thus, high negative ORP liquids prevent oxidization in the body; in doing so, it prevents its deterioration and reverses the adverse effects of oxidizing foods and drinks that we consume on a daily basis.

Having explained what ORP is and what high negative ORP substances do we now come to the efficacy of alkaline ionized water. It is the only known water with a high negative ORP, this also makes it the most powerful natural antioxidant. As water constitutes 70% of our body weight, care must be taken to drink water that will benefit the body the most. Alkaline water obtained from a household water ionizer eliminated free radicals from the body and helps reverse the decay that is caused by the high positive ORP substances consumed daily.

By way of having a high negative ORP and producing hydroxyl ions, alkaline ionized water helps with the production of oxygen in the body, which in turn has many health benefits. For example, high oxygen levels neutralize free radicals, thus countering any debilitating effects they could have on the body. It also hydrates cells and boosts energy level, enabling individuals to pursue more active lifestyles, which in itself counters symptoms of aging.

Besides producing oxygen, it also acts as an antacid, neutralizing the harmful effects of over acidity in the body. In doing so, it keeps the body from being vulnerable to chronic disease and acidic problems such as acid reflux.

Bottled water, as I explained above, has a high positive ORP therefore consumers should refrain from buying it as this water is purged off important alkalizing minerals, which leaves it to be much more acidic than regular water. Alkaline ionized water is also very hydrating, in fact it is upto six times more hydrating then normal bottled water, this helps in nutrient absorption by our cells.

Therefore, the high negative ORP nature of alkaline water makes it the best drinking water possible.

About the Author

By Abdullah Salim & Nedalee Ruiz

Nedalee is the author of The Desperate Parent Handbook

We recommend Chanson Alkaline Water for more information on alkaline water.

Copyright 2009 Nedalee Ruiz

Permission granted to Reproduce in entirety

Healthy Food Snacks

October 27, 2014 at 2:55 AM • Posted in healthy eatingComments Off

As I find myself getting nearer and nearer to the 50-year mark, I think it is time that I start thinking more about healthy food snacks. As the half-century mark (boy that sounds terrible) approaches, the situation may seem dire but to tell you the truth, I feel terrific!

I do however know that even though I feel great and currently enjoy good health, the habits of years past might come back to haunt me physically. If I do not take steps now to deter future health issues it will be pretty much my own fault. After all I alone control what I put into my mouth to eat.

In years past I have not always had the best nutritional habits. I was on the road a lot traveling for work and more than once I ate a couple of king-sized candy bars from the gas station instead of planning out a meal or taking some time to find a healthier alternative.

Now that I am older and wiser (older anyway, I am still working on the wiser bit) I am trying to make better nutritional choices. I am opting for healthy food snacks instead of the sugary quick fixes.

This transition is not easy. I have found that like a lot of people I am addicted to sugar. There I said it I am a sugar addict. If you have ever tried to wean yourself away from using or consuming sugar I am sure you have found it difficult. It is hard to quit cold turkey.

I read somewhere that when your body is craving those sugary sweets that what you are really craving is natural sugar. Natural sugar can be found in natural foods such as fruits.

Fruits are my secret weapon to combat my sweet tooth. I must admit that an orange or banana isn’t quite the same thing as a peanut butter cup and although it is not as sweet it does help curb the sugar craving.

As time goes by and you have stopped eating refined sugar, food sources containing natural sugars will seem sweeter to you than they did before. Once you have reached this point I would try to add a whole grain snack bar to your healthy food snack arsenal. Be careful though make sure you read the ingredients. Kashi has a great assortment of good tasting bars.

These whole grain bars will not spike your sugar levels and won’t leave you tired one hour later like sugar sweets do. They are also a good source of protein and fiber. Just make sure to read the label. Again you are responsible for what you eat not the marketing companies trying to sell all of the horrible products out there. Take the time to be a smart and informed consumer.

So there you have it my take on healthy food snacks. I think we all know that it is easier to eat badly but the fact of the matter is that it will catch up to you physically. Become informed and make healthy choices. For great science-backed information about becoming healthier and fit poke around at also be sure to download the free report too.

About the Author

Ross Gray is a middle age average guy who has taken an interest in fitness and nutrition in his mid-forties. He always welcomes the chance to share the knowledge he is constantly acquiring with those who might benefit from his studies.

Healthy diet food plan

October 26, 2014 at 4:24 AM • Posted in healthy eatingComments Off

A healthy diet food plan is also known as a balanced diet. A good healthy diet plan must contain the right amount of nutrients that will help your body to function well, help you to live long, protect your body from diseases and make you look physically fit.
If you want to lose weight, it is better to do a google search on weight loss food plan because this article focuses on healthy diet foods for the average person. If you are looking for a plan like this, you need to first find out what is right for you and what is not. Take a look at this:
1. If you are a person with a bigger body build, you need more food than a smaller person. A small person should not attempt to eat the same amount of food as a big person.

2. If you are doing a stressful job or overworking yourself you need more energy-rich foods than a sedentary person. Don’t go stuffing yourself with proteins. It will only make your body weaker and make your job harder.

3. Men need more energy-rich foods than women. This is because women produce a lot more heat compared to men of the same size.

4. Your kids need more protein-rich foods than you do. This is because they are still growing and they need body-building materials which proteins can provide.

When you are looking for a healthy diet meal plan, you should take these points into consideration. They are very important. Examples of foods you should be including in your healthy diet food plan include:

Grains, cereals and bread: these are mainly carbohydrate foods that give energy to your body. But they also contain some proteins that can repair wornout parts of your body.

Meat, eggs, milk and fish: these foods are some of the most important foods you should be including in your healthy diet recipes. They give protein as their main nutrient but you also obtain fats, vitamins and minerals when you eat them.

Vegetables and fruits: these foods consist mainly of vitamins and minerals that can improve the way your body functions and equip your body with more tools to fight against diseases.

You can draw up a diet food plan that you can follow from the information given here otherwise get your doctor to draw one up for you.

About the Author

For a more detailed explanation of these nutrients (carbohydrates, proteins etc) and the 150 most healthiest foods on earth visit this blog

Nutritional Supplements: Are They Necessary and Safe?

October 25, 2014 at 7:05 AM • Posted in healthy eatingComments Off

Should I take vitamins or other nutritional supplements? Are they safe? What is the right amount? Are there side effects? These are all questions that many people ask about nutritional supplements’ safety and effectiveness. This article explores these questions and provides information to help you, the consumer, make more informed and healthier choices.

Are Vitamins and Nutritional Supplements Really Needed?

According to the FDA, “[v]itamins are essential nutrients that contribute to a healthy life” and according to the Dietary Guidelines for Americans, many people consume more calories than they need without taking in recommended amounts of a number of nutrients. This suggests that we need to evaluate our eating habits as well as consider nutritional supplements in order to achieve the recommended levels of nutrient intake.

Numerous reports suggest that the average American diet contains too much saturated fat, processed sugars and lacks the full compliment of 13 vitamins that are essential to human body functions. We ingest too much “bad” stuff and not enough “good” stuff. In addition to this, doctors may also recommend nutritional supplements for certain health problems, if you eat a vegetarian or vegan diet or if you are pregnant or breastfeeding (American Academy of Family Physicians – AAFP). The 13 essential vitamins are A, C, D, E, K, and B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate).

Are There Risks Associated with Taking Vitamins and Nutritional Supplements?

Quality nutritional supplements manufactured in accordance with the FDA’s “current Good Manufacturing Practice” (cGMP) are believed to be safe; however, excessive or inappropriate use may have side effects or not produce the desired results. The body handles vitamins differently depending on whether they are Water-soluble or fat-soluble.

Water-soluble vitamins (Vitamin C and Vitamin B) are easily absorbed by the body and are not stored in large amounts. Excessive amounts above what is needed are removed by the kidneys and passed through the urine. Taking too much of these vitamins generally result in a waste of money but may also cause side effects such as:

Vitamin B-3 (niacin): Flushing, redness of the skin and upset stomach.

Vitamin B-6 (pyridoxine, pyridoxal and pyridoxamine): Nerve damage to the limbs, which may cause numbness, trouble walking, and pain.

Vitamin C (ascorbic acid): Upset stomach, kidney stones and increased iron absorption.

Folic Acid (folate): Masking of B-12 deficiency, especially in older adults, which is a condition that can cause nerve damage.

Fat-soluble vitamins (vitamins A, D, E and K) are absorbed into the body and stored for use as needed. One should be especially careful about not over-doing it with these vitamins. Some of the side effects that may accompany ingesting too much of these vitamins include:

Vitamin A – Nausea, vomiting, headache, dizziness, blurred vision, clumsiness, birth defects, liver problems and possible risk of osteoporosis.

Vitamin D: Nausea, vomiting, poor appetite, constipation, weakness, weight loss, confusion, heart rhythm problems, deposits of calcium and phosphate in soft tissues.

If you take blood thinners, you should talk to your doctor before taking vitamin E or vitamin K pills according to the AAFP.

There are, of course, nutritional supplements other than the essential 13 noted above. These include herbal remedies, amino acids, digestive enzymes, probiotics and various minerals each of which are believed to provide certain benefits to aide the body’s various functions.

How Do I Safely Take Vitamins and Nutritional Supplements?

There are numerous scientific studies as well as anecdotal evidence suggesting specific benefits for each available vitamin and nutritional supplement; however, everyone has unique needs so a health care provider should always be consulted prior to taking any medicine, vitamin or other nutritional supplement in order to determine which ones may be needed and to also discuss any possible adverse interactions with other medications.

Nutritional supplements are called “supplements” for a good reason. They are not intended to replace good dietary habits. They are intended, however, to supplement good eating habits in order to make up for particular nutrients that may be lacking or to address particular issues. An effective nutritional supplement program, along with a healthy diet, are widely believed to help the body in a number of different ways but vitamins and other nutritional supplements are not intended to diagnose, treat or cure diseases or illnesses. Be wary of advertisements that suggest otherwise and always consult your healthcare provider to ensure your nutrition plan has the right balance of healthy foods, vitamins, nutritional supplements and/or any medications that you may require.

According to Vasilios Frankos, Ph.D., Director of FDA’s Division of Dietary Supplement Programs, “Vitamins are not dangerous unless you get too much of them.” So, consume a variety of nutrient-dense foods and beverages within and among the basic food groups while limiting the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. Meet recommended nutrient intakes by adopting proper eating habits and using nutritional supplements as deemed appropriate by your healthcare provider based on your body’s nutrient levels, age, whether you are pregnant or may become pregnant, have dark skin, do not receive sufficent sunlight exposure or meet other criteria requiring supplementation. Following these guidelines and the advice of your healthcare provider should make taking vitamins and nutritional supplements both safe and effective for healthier living.

For additional information about the recommended upper limits of intake (ULs), visit the National Academy of Sciences site at

About the Author

Clark is the owner of Bailey’s Health Store, an on-line nutritional products and information site and also owns a local carpet cleaning company. Clark invites you to participate in the recently started discussion forum for health, wellness and nutrition topics.