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Top Ten Quick Healthy Breakfast Ideas

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Eating a healthy breakfast and getting out the door in time to get to work or school can be tricky. However, the benefits of breakfast are many. It gives adults better concentration and productivity throughout the morning and helps control your weight, just to name two, according to MayoClinic.com. Elements of a healthy breakfast, whether you make it at home or buy it on the go, include whole grains, low-fat protein, fruits and vegetables, and low-fat dairy.

Whole-Grain Waffle

Pop a whole-grain waffle in the toaster for a fast, easy breakfast. Skip the syrup, though, as it’s full of sugar. Instead, boost the protein by topping the waffle with two tablespoons of natural peanut butter. For extra oomph and fiber, add one tablespoon of raisins or sesame seeds.

Breakfast "Pizza"

For a morning treat that’s healthier than it seems, slice a piece of crusty bread -- whole-wheat is best -- and spread it with three tablespoons of low-fat ricotta cheese. Top it with tomatoes, broil it, and you have an easy breakfast that includes carbohydrates, low-fat dairy, protein, and a dose of vegetables.

Oatmeal at Your Desk

Sometimes it’s just not possible to eat breakfast before you leave the house. If you can, stash a tub of oats, or packages of unflavored oatmeal, in your desk and made a bowl of hot cereal when you sit down to begin work – provided your office has a microwave or hot-water spigot. The flavored varieties are too sugary, but plain oats topped with a little honey and a couple almonds provides complex carbohydrates, fiber and protein.

Smoothie

For an on-the-go breakfast, blend up a smoothie and take it in the car, train or bus to work. Start with a base of milk, soy milk or yogurt, and add your favorite fruits to liven it up. You can even add a cup of fresh spinach. Though it will give your smoothie a bright green hue, the fruit will overpower any taste of spinach. No utensils are needed, but a big dose of nutrients are provided.

Parfaits

Make healthy breakfasts in advance so you can grab, eat and run. Fruit parfaits are simple to assemble during the weekend. Layer granola, low-fat yogurt, fresh or dried fruit and nuts, and you have fiber, protein and calcium all in one easy, healthy breakfast.

Starbucks: Protein Plate

Sometimes, it’s easier and faster to make a pit stop for breakfast. However, it’s not often healthy to do so. Starbucks is known for its coffee, but also offers a protein plate that’s a smart choice for a fast-food breakfast. It includes fruit, peanut butter, a hard-boiled egg, and a mini bagel for 370 calories.

Subway: Western Egg White & Cheese Muffin Melt

Instead of whole eggs, Subway does its muffin melt with egg whites, along with healthy vegetables such as bell peppers and onions. This version of an Egg McMuffin lookalike only has 160 calories, and rewards you with 15 grams of protein and 5 grams of fiber.

Dunkin' Donuts: Egg White and Cheese Wake-Up Wrap

When you stop for your coffee -- no sugar, skim milk, please -- at Dunkin’ Donuts, add an Egg White and Cheese Wake-Up Wrap to your order for a quick, healthy breakfast. The wrap is part of the DDSmart menu, and only has 150 calories and 6 grams of fat. Watch your sodium the rest of the day, though, as the wrap does have 520 mg.

Jamba Juice: Mango Peach Topper

Who says breakfast needs to be solid food? Jamba Juice’s 12-ounce Mango Peach Topper combines a whole lot of fruit – bananas, peaches, mangos, soymilk and nonfat yogurt – with fiber-rich pumpkin flaxseed granola for only 340 calories and about 50 percent of the daily recommended amounts of vitamins A and C.

Einstein Bros: Pumpernickel Bagel with Smoked Salmon and Whipped Reduced Fat Garlic and Herb Cream Cheese

With bagels, be careful not to overdose on simple carbohydrates. At Einstein Bros, the pumpernickel bagel is big enough to fill you up, but not break your diet. Reduced fat cream cheese gives you a dose of dairy, while the smoked salmon offers both protein and omega-3 fatty acids.

Does a Bowel Movement Sink or Float with a High Fat Diet?

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Discussing the gravity of fecal matter may not be the most appealing topic, but it is a necessary one as "floaters" may indicate serious health complications. A high fat diet will not necessarily result in floating dejection, according to the National Institutes of Health; however, dietary changes, diarrhea or inadequate absorption of nutrients may. If floating stool continues for several weeks and is accompanied by blood, dizziness or fever, consult your health care adviser for diet recommendations and treatment options.

Health Complications

According to New York Times Health Guides, digestive complications in the gastrointestinal tract may lead to floating stools. Such complications include celiac disease, cystic fibrosis or insufficient amounts of sugar-digesting enzymes lactase, sucrase or isomaltase. Individuals who are unable to effectively absorb fat and other nutrients may also experience floating stools.

Gaseous Content

The amount of gas produced by the bacteria found in the intestinal tract is the single-most common determination of floating or sinking stools. The more gaseous content present in fecal matter, the more likely it is to float. An increased production of gas may occur if food travels through the intestines too quickly or if there is an increased level of nutrients passing through the digestive tract have not been absorbed.

Medical Attention

While it is perfectly normal to have the occasional floater, consistently producing floating stool for longer than two weeks may require medical attention as this may indicate serious digestive issues. A stool sample or blood test may be necessary to evaluate the cause of the floating stool. Additional items to mention upon your visit to the physician include family medical history, diet, symptoms, abnormal discoloration, as well as time and frequency of occurrence.

Considerations

Not all floating stools are serious, especially if the occurrence is infrequent. If you notice that you have made recent changes to your diet, the situation may be easily remedied by eliminating the offending food. If, for instance, you have increased your intake of fat, consider cutting back on your fat intake. While the fat content of your diet may not be directly related to floating stool, an increased intake of fat may hinder your body's ability to absorb the additional fat.

What Foods Have Good Sugars for Your Body?

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The sugar molecule is the simplest form of carbohydrate, according to MayoClinic.com. Sugar gets absorbed into the bloodstream and becomes blood sugar, or glucose, where it acts as fuel for your entire body for functions ranging from breathing to jogging. Your body can also store some sugar for later use. Sugar naturally occurs in many foods, but it can also be added to foods to enhance flavor. Foods with natural sugars tend to be the healthiest for you.

Considerations

A simple-carbohydrate unit contains one sugar molecule or a chain of two sugar molecules. Complex carbohydrates, which have a chain of three or more sugar molecules per unit, are known as starches. Your body breaks all carbohydrates down – or attempts to break them down – into single sugar molecules, which it can then pass into the bloodstream. Depending on your body’s energy needs, the sugar in your blood travels to your brain, kidneys, muscles or heart, or gets stored as energy for later. Sugars added to foods are simple sugars, but simple sugars exist naturally in a variety of healthy foods. Your body doesn’t know the difference between naturally occurring simple sugars and added simple sugars.

Risks of Added Sugars

Blood sugar that exceeds your immediate needs and your body storage capacity turns into stored fat. Therefore, adding sugar to food just tacks on calories that might contribute to weight gain from excess body fat. Adding table sugar to coffee or cereal, and regularly munching on foods such as candy, nondiet soda, syrups and other sweetened foods can crowd out more nutritious sources of calories from your diet.

Fruits

Fruits contain the natural sugars sucrose and fructose, but they are healthier options than foods with added sugars because they also offer you essential nutrients such as potassium, vitamin C and folate. Opt for whole fruits over dried fruits and fruit juices, as they tend to contain fewer calories due to a lower concentration of natural sugar. Whole fruits offer the added advantage of water and bulk in the form of the indigestible carbohydrate fiber, which helps you feel satiated on fewer calories, according to MayoClinic.com.

Milk and Vegetables

Milk contains a simple sugar known as lactose, which is made of the simple sugars glucose and galactose. Milk offers calcium, protein, and a variety of minerals and vitamins, but stick to low-fat varieties and avoid dairy products that contain added sugars to keep your caloric intake down. Certain vegetables, such as carrots, beets and sweet potatoes, also contain natural sugars, but like whole fruits, they have greater nutritional value than foods that contain added sugars.

Daily Carbohydrate Needs

About 40 to 60 percent of your calories should come from carbs, ideally from natural sugars and complex carbohydrates, according to MedlinePlus. Most adults need about 2 to 3 cups of vegetables, 1.5 to 2 cups of fruits, 3 cups of dairy and 5 to 8 ounces of grains per day. Eating more whole grains and limiting your intake of refined grains, such as white rice and white bread, will help you maintain your weight. Whole grains, such as brown rice and oatmeal, help you maintain a lower-calorie diet because they are rich in stomach-filling fiber. The U.S. Department of Agriculture recommends making at least half of your daily grains whole grains.

Healthy Foods With Tomatoes

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Though technically a fruit but thought of as a vegetable, tomatoes are chock full of vitamins and minerals. Included in every tomato are vitamins A, C and B-complex, lycopene, potassium and magnesium. The A and C vitamins are antioxidants, which can help to protect the body from cell damage and lycopene assists in promoting heart health and to regulate cholesterol levels. Numerous foods are made out of or that contain tomatoes, which makes it easy to incorporate them into your eating plan.

Tomato Juice

Drinking a glass of tomato juice with breakfast in place of orange or grapefruit is a beneficial way to get vitamins and minerals first thing in the morning. Tomato juice also makes a filling snack in the afternoon and will likely help to boost your energy for the remainder of the workday. Commercially made tomato juices often contain an abundance of sodium, but you can easily make your own at home. Simply wash and slice about eight to 10 medium tomatoes and put them through your juicer. Leaving the peel on will give you additional nutrients. Add a few shakes of table salt or hot sauce to season.

Tomato Sauce

Tomato sauce is a classic way to include tomatoes in a dish. Don’t limit it to just pasta; top your steamed vegetables, grilled chicken or sauteed scallops with piping hot tomato sauce as a low-calorie and nutritious way to season. Though some homemade tomato sauces are labor-intensive to prepare, you can whip up a batch of sauce using just a few simple ingredients. Combine one or two cans of crushed tomatoes with olive oil, onions, garlic, salt, pepper and bay leaves in a pot. Bring the sauce to a boil and then cover and simmer for one hour.

Salsa

Usually thought of as a condiment, salsa can provide you with several servings of vegetables, depending on how much you eat. Making it yourself at home is the best way to be assured that you are eating nutritious ingredients that do not contain any preservatives. Finely chop tomatoes, green onions, garlic, parsley or cilantro and add salt and lemon or lime juice. Mix all the ingredients together in a bowl and chill for an hour.

Tomato Soup

Tomato soup will warm you up on a cold winter day. Adding water, onion, garlic, celery, salt, pepper and bay leaves to canned tomato juice and sauce can make tomato soup. Simmer the ingredients together on the stove for five to six hours. Or, peel and seed fresh tomatoes rather than using canned juice and sauce.

Dairy Foods & Fatty Liver

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At least 20 percent of adults in America have fatty liver disease, according to a January 2011 report from the “Harvard Health Letter.” Contrary to popular belief, fatty liver disease does not just affect alcoholics. Common risk factors for fatty liver disease include diabetes, obesity and high cholesterol. Low-fat dairy products are a part of a diet plan designed to help control fatty liver disease.

Lifestyle Changes for Fatty Liver

Fatty liver disease has no standard forms of treatment. Instead, doctors help people with fatty liver disease to minimize their risk factors. Common ways to control diabetes, obesity and high cholesterol include improving your diet, losing weight and increasing your physical activity level. Dairy, especially low-fat or non-fat dairy products, help you improve your diet and lose weight when incorporated into a well-balanced, calorie-controlled diet.

Dairy and Healthy Diet

Dairy products provide important nutrients that other foods lack, but full fat varieties increase your risk of weight gain and high cholesterol associated with a fatty liver. The best diet for a fatty liver focuses on nutrient dense foods such as fruits, vegetables, lean protein, whole grains and healthy fats – including those found in nuts, fish, seeds and olive oil. Unfortunately, most of the fats found in full fat dairy products is saturated fat, or unhealthy fat. For instance, whole milk contains 7.9 grams of fat, of which 4.6 grams are saturated fat; regular vanilla ice cream contains 7.3 grams of fat, of which 4.5 grams are saturated fat; and sliced pasteurized, processed American cheese contains 6.7 grams of fat, of which 3.8 grams are saturated fat. Low-fat or fat free varieties of dairy foods help decrease your saturated fat intake, while still providing you with important minerals such as calcium, magnesium, phosphorus and potassium.

Dairy and Weight Loss

Contrary to popular belief, dairy does not help you lose weight. A literature review published in the May 2008 issue of “Nutrition Reviews” found that clinical evidence has failed to prove that calcium or dairy products aid in weight loss. Instead of relying on dairy to lose weight, find ways to cut enough calories from your daily diet or increase your physical activity level to burn extra calories. The safest weight loss programs allow you to lose weight at a rate of 1 to 2 pounds each week through a combination of exercise and diet. Do not use crash diets or lose weight too quickly or you risk increasing the severity of your fatty liver disease.

Dairy Substitutions to Decrease Fat and Calories

Including dairy as part of your well-balanced diet that helps reduce cholesterol levels and allows for weight loss requires you to change the way you use dairy products. Make the switch from whole milk to a lower fat or fat free variety gradually. Start by replacing 2 ounces of your 8-ounce cup of whole milk with reduced-fat milk, and gradually increase the amount of reduced-fat milk you have in your glass until you fill your cup with reduced-fat milk. Use fat-free or reduced-fat milk in your coffee. Replace sour cream in your recipes with fat-free or reduced fat yogurt. Finally, any time you select a dairy produce, look for reduced fat or fat free varieties.

The Health Advantages of Eating Fish Foods

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Omega-3 fatty acids, a buzzword flung around in healthy eating circles, can prevent many types of diseases. You can get these fatty acids by taking fish oil supplements or by eating fatty fishes, such as salmon or herring in your meals. You derive greater health benefits by getting the fatty acids directly from fish meat. Critics point to the dangers of eating fish, particularly because certain types of fish tend to accumulate toxic amounts of mercury in their flesh. A 2006 study published in the "Journal of the American Medical Association" suggests that fish’s many health benefits should cancel out any reservations you may have. Instead of frying, bake or broil your fish for healthier results. To maximize the amount of omega-3 fatty acids in, eat saltwater fish instead of freshwater varieties. Although the average adult should strive for at least two 3-ounce servings of fatty fish a week, other segments of the population, such as pregnant women and children under 12 years of age, should consume significantly less fish.

Cardiovascular Health

Adopting a diet patterned on the Mediterranean diet has become a common approach to boosting cardiovascular health. By eating fish a couple of times a week, you can decrease your risk of having a heart attack by at least a third, according to MayoClinic.com. Fish meat contains significant amounts of omega-3 fatty acids, a type of unsaturated fat that prevents heart disease and keeps your blood vessels clear; red meats such as beef feature artery-clogging saturated fats. Omega-3 fatty acids also prevent inflammation in your tissues, which harms your heart and blood vessels. These healthy fatty acids effectively lower blood pressure and decrease blood clotting, resulting in a better-functioning heart and healthier blood vessels and reducing your chances of having a heart attack or stroke.

Neurological Effects

Older people often suffer from dementia and lose some of their cognitive function. In a 2008 study published in the journal "Neurology," Dr. Jyrki Virtanen and colleagues scanned the brains of elderly patients and surveyed them on their dietary habits. The researchers were looking for occurrences of silent infarcts, small injuries to brain tissue that could possibly lead to strokes and loss of cognitive functions such as memory. The surveys given determined whether the subjects ate fatty fish as a significant part of their diets. The study found that subjects who ate fatty fish cooked by broiling or baking methods at least three times a week exhibited a 26 percent lower risk of silent infarcts. Even consuming one fish meal a week led to a 13 percent decrease in risk of silent infarcts.

Cancer Prevention

Societies that derive their main source of protein from fish seem to have lower incidences of cancer. The Japanese consume large quantities of fatty fish; incidentally, the rate of lung cancer in Japan is less than two-thirds the rate of cancer in the U.S. Male residents of Sweden also have low rates of prostate cancer. By eating one serving of a type of fatty fish, such as salmon, can reduce your rate of developing prostate cancer by almost half. The best evidence of the relationship of fish consumption and reduced cancer risk occurs with colorectal cancer. Even with only one or two servings of fatty fish a week, you can significantly reduce your risk of developing colorectal cancer. The effects of fish on incidences of cancer may be due partially to the substitution of healthier fish meals for those revolving around red meat.

Eye Health

Your eyes will thank you for choosing to add fish to your meals several times a week. Some diabetics suffer from a type of blindness called retinopathy, a disease characterized by blood escaping from blood vessels that abnormally multiply in your eyes. Additionally, elderly Americans suffer from age-related macular degeneration, another eye disorder that results from the anomalous growth of blood vessels in the eye. In a 2011 study published in "Science Translational Medicine," Dr. Lois Smith and associates found that feeding mice diets high in omega-3 fatty acids inhibited the growth of irregular blood vessels while stimulating the production of healthy types of blood vessels. Future endeavors of this research team include a clinical trial on the effects of omega-3 fatty acids on the eyes of premature babies and a search for the chemical culprits that lead to blindness.

Developmental Implications

Mothers can pass on the health benefits of fish to their babies. A 2008 study of mothers in Denmark discovered that breast-feeding mothers transferred the omega-3 fatty acids they consumed from fish to their babies through breast milk. The study, published in the "American Journal of Clinical Nutrition," found that children breast-fed by mothers who ate about 2 ounces of fish a day had more developed motor skills and increased cognitive activity. Dr. Emily Oken and colleagues suggested that the babies who were breast-fed the longest exhibited the highest scores on cognitive and motor skills assessments.

Healthy Foods & Physiological Needs

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To meet your physiological needs, you should eat a range of fresh, healthy foods that provide a combination of carbohydrate, fat, protein, vitamins and minerals. Lean meat, fruit and vegetables, and foodstuffs made with whole grains can all play a part in satisfying your body's needs and keeping you fit.

Carbohydrate

Carbohydrates provide energy for your body and nervous system. They break down into two types: rapidly digestible carbohydrates found in sugary and refine foods, like candy and white bread, and the slow burning carbohydrates found in whole-grain breads and cereals, as well as fruits and vegetables. The slow-burning carbs are also a source of vitamins, minerals and fiber. The slow-burning carbohydrates are the far healthier option, which means you should choose a banana over a piece of candy.

Fat

Fat serves many physiological needs. Along with protein and carbs, it provides your body with calories. Your body can also use fat as an energy reserve. Fat promotes healthy hair and skin. In addition, as the University of Maryland Medical Center explains, fats play a role in distributing vitamins through your body, while also supplying essential fatty acids, which prevent blood clots and inflammation, as well as aid in brain development. However, there are "bad" fats and there are "good" fats. The bad fats — saturated and trans fats — increase your risk for certain diseases, including heart disease and certain cancers. The good fats — monounsaturated and polyunsaturated fats — lower your risk of disease. You should limit saturated fats, found in fatty meats and whole-fat dairy products, as well as eliminate trans fats, found in commercial baked goods and fast foods, from your diet. Healthy fats are found in fatty fish, olive oil, avocados, and nuts and seeds.

Protein

Protein is used throughout your body to grow, repair and maintain cells. Meat, dairy and eggs are all high in protein, but can also raise your cholesterol level, which can lead to heart disease and stroke. Choose lean meats and low-fat dairy. Alternative healthy sources of protein include beans, peas and lentils, soy products, quinoa, nuts and seeds.

Vitamins

Vitamins are not in themselves a source of energy, but they play multifarious roles in regulating the nervous system, promoting cell growth and the proper functioning of your body's metabolism. To make sure you are getting a range of vitamins in your diet, consume an array of richly-colored fruit and vegetables, lots of green, leafy vegetables, nuts, beans and fatty fish such as salmon and mackerel.

Salty Foods That Are Healthy

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Salt has a bad reputation. Too much of it can increase your blood pressure, cause water retention and overwork your kidneys. Still, chances are you’ll get a craving for something salty once in a while. When those cravings attack, resist the urge of go for potato chips. Grab a healthier snack instead. You’ll get your craving satisfied but you’ll also get some vitamins and minerals in the process.

Nuts and Seeds

Nuts and seeds contain healthy unsaturated fats, including omega-3-fatty acids. They also contain fiber, vitamin E and L-arginine, a substance that can help prevent blood clots, according to MayoClinic.com. Flaxseeds and chia seeds are especially high in omega-3 fatty acids, while pumpkin seeds are a good source of potassium. Sunflower seeds are rich in vitamin E and selenium. Look for packages that read “lightly salted,” so you get just enough salt to satisfy your cravings without exceeding your sodium intake.

Cottage Cheese

Regular cheese is not only high in sodium but also high in saturated fats and calories. Cottage cheese, while also high in sodium, offers more nutritional benefits. Two percent milkfat cottage cheese contains not only calcium, but also phosphorus, vitamin A, potassium and folate. In comparison, other cheeses contain very little folate and potassium.

Popcorn

The key to keeping popcorn healthy is skipping the butter. Choose air-popped popcorn and use a bit of salt or some parmesan cheese to flavor the popcorn. Use your microwave to pop it. That way you don’t need to add any oil to prevent it from sticking or burning. Air-popped popcorn is low in calories but high in healthy whole grains. It also contains fiber and is a good energy source.

Other Foods

A number of other salty foods are healthy if you eat them in moderation. Olives are a good example. Although they’re high in fat, all the fat is unsaturated, which is good for your heart. Other good choices include pickles, mini-pretzels, hummus, canned fish and crackers.

Spicy Food Gives Me Sore Joints

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From adding hot sauce to every meal to grinding extra pepper over dishes, you may crave an extra-spicy taste. However, spicy foods may increase joint pain. With 22 percent of American adults suffering from arthritis, and a projected 25 percent by the year 2030, according to the Centers for Disease Control and Prevention, the increase in joint pain may be linked to excessive spicy intake.

Joint Pain Statistics

Arthritis, the clinical diagnosis for most joint pain, is caused by inflammation. Arthritis is the leading cause of disability in the U.S., costing $128 billion in medical care expenditures and earnings loss in 2003, according to the CDC. Inflammation is making it impossible for people to do common activities without pain, including working and exercising.

Biological Cause of Joint Pain

Inflammation is caused by chemicals from the body’s white blood cells, which are released into the blood and tissues when a foreign substance is detected. The release of the white blood cell's chemicals increases the blood flow to that area, and may result in warmth and redness. In addition, these chemicals may leak fluid into the tissues, which causes swelling. The swelling and inflammation stimulate sensory nerves and cause pain. In turn, the inflammation and joint pain cause a wearing down of cartilage and swelling of the joint lining, according to the Arthritis Foundation.

How Spicy Food Can Affect Joints

According to Dr. O.P. Kapoor's book "Role of Vegetarian Diet in Health and Disease," sulfur-containing foods -- which include spicy foods -- change the pH level of blood, causing it to be acidic. The overload of spicy, acidic foods is too much for the kidneys to filter, which leads to the blood becoming more acidic. This then leads to bone deterioration and inflammation, causing joint pain. Those who already have bone deterioration through diseases like osteoporosis may experience the joint soreness more acutely after spicy food consumption. The excessive intake of spicy foods prolongs the pain, but moderate to light consumption can bring the pH levels back to normal.

Foods That May Ease Joint Pain

Although Mother Nature has created many healthy and natural foods that cause numerous health benefits, everything is meant to be consumed in moderation, including spicy foods. For those who suffer from joint pain, some foods may ease the discomfort. For example, berries have antioxidant properties that may keep free radicals from damaging joints, and the vitamin C contained in berries strengthens collagen in bones. Plant-based foods like nuts, teas and chocolates have antioxidants and phytochemicals that decrease enzymatic activity, which may be linked to joint inflammation. Also, omega-3 fatty acids, found in fatty fish like salmon and tuna, may reduce joint inflammation because of enzymatic activity.

Good Food to Recharge With After Being Sick

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Being sick can make most food unappealing. As soon as you begin to feel better and recover your appetite, however, it is important to eat again. Eating after being sick is essential, as it will help restore the nutrients you lost while you were under the weather, which can potentially aid in your recovery, help you feel like yourself again sooner and reduce your risk of becoming sick again.

Fruits and Vegetables

Be sure to eat as many fresh fruits and vegetables as possible after being sick, as they contain important antioxidants that can boost your immune system and help your body regain its health and normal function. Raisins, blueberries and prunes are three examples of fruits with high levels of antioxidants, and Brussels sprouts, spinach and kale are three vegetables that have very high antioxidant levels.

Protein

Your body needs protein to heal and repair itself, especially after being sick. Lean chicken, eggs and fish can all be nutritious and healthy sources of protein; as long as you prepare them without excessive fat or spices, they should not upset your digestive system as you recover from being sick. You can also try eating nuts, peanut butter or tofu if you prefer vegetarian options.

Probiotics

Although harmful bacteria can make you sick, your body still needs beneficial bacteria -- known as probiotics -- to function properly. The University of Michigan Health System reports that probiotics can help strengthen your immune system, keep your digestion working properly and contribute to a variety of other health benefits. Many types of yogurt and cheese contain natural probiotics, and foods like apples, beans and berries can help raise your body's probiotic levels.

Hydration

One of the most important things you should do after being sick is hydrate your body with plenty of water. Staying hydrated is essential at all times, and even more so when you are recovering from an illness. A cold or flu can cause you to lose a lot of bodily fluids, and drinking water during recovery will replace them. Water will also help to flush out lingering toxins from your system. In addition to the water you drink, try eating foods like melons that naturally contain significant water content.

How to Be Persuaded to Exercise

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Regular exercise is essential to a healthy lifestyle, but staying motivated to exercise can prove difficult. If you truly want to stay the course and avoid falling off the fitness wagon, you must constantly find ways to persuade yourself to stick to your health goals, even on those days when you just want to sit around the house.

Exercise Creatively

It can be difficult to stay motivated to work out if you have to change your clothes, gather your belongings and drive to the gym every day. The work involved in preparing to exercise can be almost as grueling and time-consuming as the workout itself, so if you lack motivation to go through such an arduous routine every day, try incorporating exercise into your normal daily routines instead. Walk the dog, jog around your block a few times, do some situps while watching TV or take the stairs at your place of business.

Find a Partner

Training with a friend or relative can add accountability to help you remain persuaded to exercise. Working out with a partner also helps you to stay motivated give your best performance, and that leads to greater results. A personal trainer can also help you to stay persuaded in this way, because the trainer requires you to stick to a schedule.

Reward Yourself

Rewards are excellent tools for persuasion and motivation, so determine a healthy reward before you start working out. If you reward yourself with unhealthy foods, you may immediately undo most of the benefits received by the exercise, so choose healthy foods or non-food items as a reward. For instance, reward yourself with a half hour of television, a light snack or some reading time. Most importantly, always stay focused on the biggest reward of all: your good health.

Set Specific Goals

Simply telling yourself to exercise will not keep you motivated in the long run. If you want to truly persuade yourself, set specific goals. For instance, designate a numeric weight loss goal or strive to sculpt specific areas of your body. Then draw out a game plan, including daily exercises, to meet these goals. Many fitness books can help you to choose the best course of action if you cannot afford a personal trainer. Keep a fitness journal to help you track your progress, and change your routine regularly to keep it fresh and interesting.

Educate Yourself

If you truly want to feel persuaded to exercise, educate yourself about the potential consequences of not doing so. Read books and articles about the staggering health risks associated with obesity, sedentary lifestyle and poor overall health. You can even keep such articles around the house for motivation. For instance, you might place health articles on your refrigerator to serve as constant reminders about the importance of regular exercise.

Who Builds More Lactic Acid: a Sprinter or a Jogger?

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Lactic acid is a byproduct your body creates when it uses up your oxygen reserves and doesn't fully break down the glucose it uses for energy due to a temporary lack of oxygen in your muscles. Although both aerobic exercises, like jogging, and anaerobic exercises, such as sprinting, can cause lactic acid to build up in your muscles, lactic-acid buildup is more common during sprinting.

Sprinting versus Jogging

The sudden bursts of energy needed for sprinting burn up the oxygen in your muscles much faster than a leisurely jog does. In fact, sprinting burns up oxygen faster than your body can deliver it to your muscles, causing you to exercise in a state of oxygen debt. You can exercise for one to three minutes in this state, but it causes large amounts of lactic acid to build up in your muscles. Most people jog at a pace that still allows the body to deliver sufficient oxygen to your muscles to fully break down the glucose used for energy without creating lactic acid.

Misconceptions

Some people believe that the muscle soreness that occurs after exercising is due to lactic acid in their muscles. This is not the case, according to a "Scientific American" article published in January 2006. Although lactic acid can cause a burning sensation during exercise, the lactic acid is quickly cleared from the body after exercise. Any delayed-onset pain is likely due to small tears in your muscles caused by your exercise.

Benefits of Lactic Acid

Lactic acid may actually be beneficial. It serves as a source of fuel, affects your metabolism and may even help with weight loss, notes a June 2006 article in "The New York Times." The brain, diaphragm and heart all perform well using lactic acid as a fuel, so exercises that produce lactic acid don't need to be avoided. The soreness it causes during exercise usually causes athletes to stop before major damage is done to the muscles.

Considerations

Both sprinting and jogging provide health benefits. Aerobic exercises like jogging strengthen your heart, help with weight loss, increase your stamina, keep your arteries clear, improve your mood and help you live longer. Sprinting intervals can provide many of these same benefits in a shorter time for those healthy enough for intense exercise who want to shorten their workouts, notes a July 2008 study published in "American Journal of Physiology — Regulatory, Integrative and Comparative Physiology."

Will Drinking Wine Ease Arthritis Pain?

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Arthritis comes in several forms. Osteoarthritis results from wear and tear on your joints. Rheumatoid arthritis is an immune system disorder. Gouty arthritis occurs in conjunction with gout, and psoriatic arthritis is sometimes found in people who have psoriasis. When it comes to the relationship between wine and arthritis, however, it’s all about rheumatoid arthritis.

Rheumatoid Arthritis

Rheumatoid arthritis results when your immune system attacks the lining of the membranes around your joints – the synovium. Eventually, the synovium gets thicker and can destroy the cartilage and bone inside the joint. It is more likely to occur in women and to begin between age 40 and 60. Other medical conditions such as carpal tunnel syndrome, osteoporosis, heart problems and lung disease often occur in people who have rheumatoid arthritis.

Research

Research published in July 2010 in the online journal “Rheumatology” found that people with rheumatoid arthritis who drank wine were likely to have less disease and fewer symptoms -- including less pain -- than those who did not drink. In addition, people who did not drink were four times more likely to develop rheumatoid arthritis than people who imbibed. The researchers noted that the actual quantity of wine consumed seems less important than the regularity with which patients drank wine.

Resveratrol

Resveratrol in wine may be the important factor in evaluating wine’s effect on rheumatoid arthritis. Resveratrol is an antioxidant that has anti-inflammatory properties and helps support the immune system, according to research in the January 2010 “Annals of Rheumatic Disease.” Inflammation is one of the causes of arthritic pain. Researchers found that resveratrol suppresses the biological responses necessary for rheumatoid arthritis to develop in mice.

Cartilage Destruction

In research on rabbits with arthritis, an article in the April 2007 issue of “Inflammation” examined rabbits with inflammatory arthritis that had been treated with injections of resveratrol or a control injection. Rheumatoid arthritis is a type of inflammatory arthritis. Rabbits that received resveratrol had less cartilage destruction and less inflammation of the synovium. The rabbits treated with resveratrol also displayed less cartilage loss.

Considerations and Warnings

Although the research is promising, wine is not considered an appropriate treatment for rheumatoid arthritis. Alcohol, including wine, can interact with some of the medications used to treat arthritis. Since people with rheumatoid arthritis often suffer from osteoporosis as well, falls due to intoxication can increase the risk of fractures. If you have rheumatoid arthritis, consult a doctor to determine if wine is appropriate for your condition.

Food Additives That Have a Laxative Effect

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Food additives are chemically composed substances that manufacturers add to foods to enhance flavor. Many food additives such as artificial sweeteners and fats, along with other flavor enhancers, are designed to make food taste better without adding extra fat or calories. However, some people experience unpleasant side effects, including stomach cramping and diarrhea, after consuming certain food additives.

Sweeteners

Many artificial sweeteners, which can be found in prepared beverages and baked goods or alongside the sugar packets in coffee shops, can have a laxative effect for some people. Your intestines can not properly absorb sugar alcohols, including maltitol, mannitol, sorbitol and xylitol. This can lead to diarrhea, especially if you consume large amounts of any of these sugar alcohols. Excessive use of other artificial sweeteners, such as aspartame and polydextrose, can also lead to diarrhea.

Synthetic Fats

Your body does not absorb synthetic fats the way it does naturally occurring fats. Food manufacturers use synthetic fats as food additives to add flavor without extra calories. Olestra is a synthetic fat made from soybean or cottonseed oil that is processed so it is not absorbed by your body. The Center for Science in the Public Interest's website states than 8 grams of olestra can increase your risk of rapid-onset diarrhea.

Flavor Enhancers

Some food additives, such as monosodium glutamate, are used solely to increase the flavor of packaged foods. While some people can tolerate MSG, for others, eating too much could bring on an allergic reaction, which might include stomach cramps and diarrhea. MSG is often found in packaged savory foods, including soup mixes, prepared seasonings and canned broth.

Increased Risk

If you have certain health problems, you may be at higher risk of having a food intolerance that could cause diarrhea. If you have irritable bowel syndrome, asthma or chronic fatigue syndrome and you notice that foods made with chemical additives have a laxative effect, talk to your doctor. She may recommend that you watch your diet and cut back on food additives.

What Is the Effect of Hormones in Food on Your Liver?

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When you eat animal products, you ingest not only the hormones an animal produces naturally, but also the hormones fed to the animal. Your body breaks down hormones in the liver. Some alternative practitioners claim that the increased load of breaking down added hormones stresses the liver's ability to filter out toxins. The United States Food and Drug Administration and the United States Department of Agriculture claim that hormones fed to animals have no negative effects on the people who eat them, according to the Meat Poultry Nutrition website. The European Union, on the other hand, has banned the use of hormones in animals used for food.

Hormones in Animal Products

Around 66 percent of the beef commercially available in the United States was treated with hormones to accelerate growth or increase milk production, according to the Sustainable Table website. Growers can't treat poultry and pork products with hormones. Dairy cows receive rBGH to boost milk production by as much as 20 percent, the Cancer Prevention Coalition reports. Commonly used hormones in the United States include three natural hormones -- estradiol, progesterone, and testosterone, plus three artificial hormones -- zeranol, melengesterol acetate and trenbolone acetate. The European Union’s Scientific Committee on Veterinary Measures Relating to Public Health has banned the use of all six hormones plus rBGH in European beef, due to health concerns.

Liver Actions

Hormones, like many substances, must pass through the liver for breakdown and metabolism. Because the liver must process and break down most of the toxic and waste products that enter the body, anything that places extra stress on the liver, such as hormones from animal products, could affect the liver's ability to filter out other toxins.

Potential Complications

Scientific studies haven't proven that hormones in animal products damage the liver in any way. In Europe, however, use of hormones is banned in animal products because of concern that the liver won't properly break down the extra load of hormones. Inability to metabolize excess hormones could lead to human hormone imbalances, some researchers fear. High levels of hormones could contribute to hormone-dependent tumors such as breast or prostate cancer, warns an article on the Sustainable Table website.

Prevention and Treatment

Producers of organic free-range beef don't feed their animals hormones. The animals feed on grass and hay rather than corn, which causes more stomach problems for the animals. Free-range beef cattle are also less likely to be given antibiotics to treat complications caused by hormone use such as mastitis, an infection of the udders. You can purchase free-range beef online if it's not available in your local supermarkets.

Red Wine & Parkinson's Symptoms

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Parkinson’s disease is a degenerative central nervous system disorder. The cause of the disease is unknown, although genetic mutations and environmental triggers may be factors. In addition, those afflicted with the disease have specific changes in the brain. Studies of resveratrol, a chemical found in both red wine and the skin of grapes, suggest that the chemical may lessen the brain damage caused by Parkinson’s disease. These studies have stoked interest in the potential to alleviate the symptoms of Parkinson’s disease, for which there is no cure, and slow the progression of the disease with red wine.

Symptoms and Brain Changes

Parkinson’s symptoms vary among patients: They include tremors, walking difficulty, speech problems and the absence of facial expressions. Other symptoms are the loss of automatic and unconscious movements, such as smiling and blinking, limited range of motion and muscle rigidity. The disease eventually causes loss of mobility, memory loss and, for some people, dementia. Treatment involves management of symptoms with medication, lifestyle changes, physical therapy and surgery. Scientists attribute Parkinson’s symptoms to the brain changes seen in people with the disease: Low dopamine levels result from damaged dopamine-producing cells. Damaged nerve endings cause low levels of norepinephrine, a chemical that helps regulate the autonomic nervous system. Protein clumps called Lewy bodies form in the brain. Scientists, however, do not know how the clumps are formed or how they influence Parkinson’s symptoms.

Resveratrol Absorption

Resveratrol is the chemical in red wine that shows promise in the management of Parkinson’s symptoms. Large amounts of resveratrol are produced in the skin of grapes. Red grapes contain more resveratrol than other food sources, and red wine contains more resveratrol than white wine. However, 8 ounces of red wine contain only 1 to 2 milligrams of resveratrol. In a statement about a 2008 resveratrol and Parkinson’s study, Dr. Stephen Taylor of the University of Queensland notes that most resveratrol in red wine is inactivated in the body’s liver or gut before it reaches the blood stream. Taylor suggests that effective absorption of resveratrol by drinking red wine may be possible with more deliberate control of the drinking process, such as sipping slowly and holding wine in the mouth for longer periods.

Resveratrol Studies

A 2008 study published in the “European Journal of Pharmacology” reports that resveratrol protected cells and nerves and significantly reduced brain damage in Parkinson’s-afflicted rats after as little as two weeks of treatment. A 2010 study published in “Brain Research” reports improved motor coordination and performance of stepping tasks following pretreatment with resveratrol. The study also noted reduced depletion of dopamine and decreased brain damage. A 2011 study conducted and published by Hope College concluded that resveratrol protects against cell damage caused by tubes inserted in the brain for use in deep brain stimulation, or DBS, treatment. Cell damage makes DBS treatments less effective over time.

Precautions

Parkinson’s disease patients should speak to a doctor before drinking red wine or taking resveratrol as a supplement. Red wine interacts dangerously with high doses of the medications known as monoamine oxidase inhibitors, or MOA-B inhibitors, used in Parkinson’s disease treatment. Doctors prescribe low doses of MOA-B inhibitors, which include rasagiline and selegiline, to prevent the breakdown of dopamine in Parkinson’s patients. Mixing red wine with MOA-B doses higher than the low levels used in Parkinson’s treatment can cause severe headache and possible fatal high blood pressure.

Tilapia & Arthritis

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Its low cost and mild flavor made tilapia the fourth most consumed fish in the United States in 2010, according to Seafood Health Facts. Like many fish, tilapia is a source of the essential fatty acids omega-3 and omega-6. These fatty acids provide anti-inflammatory benefits that may help relieve symptoms of arthritis. However, the fatty acid components in tilapia have been questioned.

Arthritis

Arthritis is an inflammatory disease that can be impacted by nutrients that influence the inflammatory process. Two of the most important nutrients are the omega-3 and omega-6 fatty acids. Studies have shown that fish oil supplements containing omega-3 decreased joint pain in people with rheumatoid arthritis. However, the amount of omega-3 you consume in relation to omega-6 makes a difference.

Essential Fatty Acids

Omega-3 and omega-6 fatty acids lower your risk of heart attack and cardiovascular disease. Alpha-linolenic acid, or ALA, is the essential omega-3 fatty acid. Linoleic acid, or LA, is the most essential omega-6 fatty acid. There are more than 10 types of omega-3 and omega-6 fatty acids produced from ALA and LA. All of the omega-3s are anti-inflammatory agents. Some of the omega-6 fatty acids are anti-inflammatory, but others are pro-inflammatory. The most well-known inflammatory omega-6 is arachidonic acid. Sometimes inflammation serves a purpose, like when damaged tissue is healed, but arthritis can be negatively impacted if too much arachidonic acid is in your system.

Tilapia Controversy

The controversy about tilapia began in 2008, when researchers from Wake Forest Baptist Medical Center reported that the fish contained 11 times more omega-6 than omega-3, which means the unhealthy inflammatory fatty acids might overpower the anti-inflammatory ones. The researchers expressed concern that eating fish is encouraged as a way to obtain omega-3, yet people relying on tilapia may not get the nutrients they think they’re eating.

Ratios

The typical Western diet has a ratio of 15-to-1, meaning that we eat 15 times more omega-6 than omega-3. This is because omega-6 is found in commonly used vegetable oils. A better balance is important because your system doesn’t need so much pro-inflammatory arachidonic acid, and also because the omega-3 fatty acids stop it from becoming inflammatory. A study published in the June 2008 issue of “Experimental Biology and Medicine” reported that a ratio of 2-to1 to 3-to-1 suppressed inflammation in patients with rheumatoid arthritis and that a ratio of 10-to-1, where people ate 10 times more omega-6 than omega-3, had adverse consequences. A high ratio of omega-6 to omega-3 increases the risk of inflammatory diseases, including cardiovascular disease and cancer. The University of Arizona Cooperative Extension recommends balancing omega-3 and omega-6 fatty acid intake with a ratio of 4 parts omega-6 to 1 part omega-3.

Fatty Acids in Tilapia

The problem with determining fatty acids in tilapia is that the amounts vary depending on the feed used. The USDA Nutrient Data Laboratory reports that a 100 gram portion of raw tilapia has 0.22 grams of omega-6 and 0.17 grams of omega-3. That’s a ratio of about 1.3 parts of omega-6 to 1 part of omega-3. Another source of information, Nutrition Value, reports 0.253 grams of omega-6 to 0.223 grams of omega-3 to in a 100 gram portion of tilapia. That’s nearly a 1-to-1 ratio. Both sources show an acceptable ratio of omega-6 to omega-3 in tilapia.

Slowing Down Digestion of Fats to Curb Your Appetite

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High-fat diets contribute to obesity because most foods that are high in fat are also high in calories. Research conducted by Peter Wilde, food expert at the Institute of Food Research in England, finds that slowing digestion by modifying low-fat foods helps keep your appetite at bay by mimicking the slowed digestion that occurs with a fatty meal. Talk with your doctor before beginning a new weight loss program.

Normal Digestive Function

Digestion actually begins in your mouth as you chew food. The food moves down your esophagus and into your stomach, where it is broken down and passed to your intestines. It is here that nutrients are absorbed for use by your various body systems. Fats remain in your stomach longer than carbohydrates and protein, which are the three nutritional sources of calories. While a fatty meal may keep you feeling full longer, many are low in vitamins and minerals and high in calories, both of which are factors that contribute to health problems. Creating similar slowed digestive conditions with low-fat foods might help with weight loss and nutrient intake, according to Wilde.

Slowing Digestion

Wilde's research is based on the idea that tricking your digestive system into thinking you are full curbs appetite and prevents overeating. His theory is that copying the digestion of fats, which mostly occurs toward the end of your digestive system, makes you feel full even if you haven't eaten a high-fat meal. When fats are digested they release hormones that tell your body you are full. Creating similar digestive conditions with modified low-fat foods might produce the same satiety hormones, allowing for weight loss.

How it Works

Wilde and his colleagues are working to create foods that digest like fatty ones do. Their goal is to create modified foods that slow digestion, curbing appetite and aiding in weight loss. These foods are essentially drops of fat coated with modified plant proteins. These items digest similarly to high-fat foods, but don't contain as much fat. The benefit is that you feel as if you've eaten a fatty meal because the modified foods stimulate the production of appetite-suppressing hormones in the later stages of the digestive process. Human trials began in 2011 to determine how well these modified foods work for controlling weight.

Considerations

Wilde's research is one of the only studies of its kind, and more information is needed to make conclusions about the benefits of foods that modify digestion. While there is hope that Wilde's products could help combat obesity, healthy weight loss involves cutting calories and increasing exercise. If you need to lose a significant amount of weight, talk with your doctor about healthy and appropriate ways to do so.

Toxins in Oats

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Oat, or Avena sativa, is a cereal grain that is grown predominantly in the cool and moist regions of Europe and North America. The seed of the plant is made into oatmeal and rolled oats, commonly used to make breakfast cereals. The high amounts of soluble fiber and proteins in the grains also make oat flour a popular choice for breads and other bakery products. Several scientific studies have revealed the benefits of oats in reducing the risk of high blood pressure, heart disease and diabetes, says Dr. David L. Katz of the Yale University School of Medicine. The presence of certain toxins in oats, however, warrants careful production and distribution practices for oat products.

Toxins

Oats are frequently contaminated with toxins known as type A trichothecenes including T-2 toxin and HT-2 toxin, according to a study published in the December 2007 issue of the journal “Molecular Nutrition and Food Research.” Trichothecenes are secondary metabolites produced by fungi such as Fusarium and Trichothecium. Although more than 80 different varieties of trichothecenes have been identified, the T-2 toxin found in oats, wheat and maize, has been responsible for most toxic reaction outbreaks in the United States, says Dr. S. S. Deshpande, author of the book “Handbook of Food Toxicology.” Overwintering conditions with fluctuating temperatures are responsible for the contamination of food crops with Fusarium species and its trichothecenes.

Symptoms

With an incubation period of minutes to days, low white blood cell count is seen with the consumption of as little as 0.1 milligram of the T-2 toxin per kilogram of body weight per day, states the Arizona Department of Health Services. Other symptoms of eating oats contaminated with T-2 toxins include nausea, vomiting, abdominal cramps and diarrhea. The toxin may spread to other parts of the body via blood if left untreated, and cause systemic toxicity characterized by dizziness, loss of coordination, weakness, hypothermia and death.

Management

There is no specific antidote or treatment regimen for T-2 toxicity. However, you should seek emergency medical help if you suspect toxicity reactions after consuming oats and oat products. Your doctor may cleanse your stomach and replace fluids and electrolytes in your body. The Arizona Department of Health Services also recommends the administration of superactivated charcoal to absorb the T-2 toxin from your body.

Prevalence

Although trichothecene toxins were found in oat samples, a survey conducted by the United Kingdom’s Food Standards Agency found that the level of these toxins in oats were very low, and benefits of eating oats outweigh any possible health risks. The agency, therefore, recommends that consumers continue their oat intake in spite of the presence of low levels of toxins in them.