Tips For Vegetarians and Vegans to Eat Healthier

You no doubt understand the importance of having a balanced diet for your good health. This means a diet that is rich in all the vitamins and minerals needed for a healthy body, but of course this balance is especially challenging for vegetarians and vegans.

When you eliminate one entire food group such as meat and poultry and even dairy, this balance in one's diet becomes more difficult to maintain. Meat and dairy both contain many important nutrients, including protein, calcium, and many different vitamins as well.

Vegans of course face the most challenges in this area since vegetarians often eat dairy products while vegans do not; this means no meat as well as no eggs, milk, butter, and so on. Vegans often are deficient in vitamin B12 and often need a supplement to replace this important part of their nutrition.

These types of problems do not mean that vegetarians and vegans need to sacrifice their health in exchange for their choices. Many are even healthier than those who eat meat on a regular basis. However they can and should pay attention to their dietary needs and also should be aware of signs of deficiencies in nutrition. Usually just some moderation and balance is needed, as it is with all diets, and a wide variety of foods should be eaten as well so that nutritional needs can be met.

Protein of course is a common concern when it comes to vegetarians and vegans, and even their friends and family members may wonder how they get enough when they don't eat meat or dairy. But often those who eat meat are getting more protein than they even need, so this itself isn't always a concern.

For vegetarians who eat dairy products they can often get all the protein they need from milk, yogurt, cheese, and so on, and they may also opt for soy based products and items like nuts, seeds, lentils, and beans, all of which are high in protein. It's also possible to get protein from many non-animal products, so their protein levels should be sufficient in most cases.

Vegans too can get enough protein in their diet even without eating dairy products such as milk and cheese. They can fill up on nuts, lentils, seeds, beans of all sorts - pinto beans, soy beans, black beans, kidney beans, etc. - and on many other items that are full of necessary protein but that don't come from animals.

Many vegans also opt for tofu and other soy products for their meals and soy contains a high amount of protein so this too may be sufficient. Meals that are high in beans are also great sources of protein. Did you know that a cup of cooked beans - of many different varieties - has the same protein as two ounces of meat?

Everyone needs to be concerned about nutritional deficiencies, whether vegetarian, vegan, or just the general populace. Vegetarians and vegans who follow a balanced and varied diet typically have their nutritional needs met just as well as anyone else.

Of course vegans do have some special concerns and they should be aware of those concerns, include the risk of developing a vitamin deficiency, or of lacking calcium and protein. Many animal based products contain these items and so when they're left out of the diet, a deficiency can develop.

Most typical when it comes to the deficiencies of a vegan's diet are the B vitamins, specifically vitamin B12. The majority of ways to get vitamin B12 in most diets are animal based products. Most vegans take a B12 supplement, or are sure to eat plenty of foods rich in this vitamin or that have been supplemented with this. Included in this are soy milk.

Calcium too is a concern for many vegans since most people get their calcium from milk and dairy products. Having a calcium supplement or eating foods that have been fortified with calcium are common solutions. Soy milk and many cereals are fortified with calcium as well as vitamin D, which again most people get from animal products.

Whether vegetarian or vegan, you can have good health even without animal products. You simply need to have a balanced diet, make the right food choices, and of course get plenty of exercise as well!

For a guide to losing weight get your free report, "The Seven Personal Trainer Secrets to Weight Loss" visit GetRealAboutWeightLoss.com.

Article Source: http://EzineArticles.com/?expert=Anu_Morgan

Natural Breast Enhancement Foods - Your Breast Size Will Increase With the Right Enhancing Foods!

The Chinese culture has long been a proponent of healing and enhancing through natural means. They believe that the way to get ideal bodily proportions is by controlling it through proper diet and natural supplements, amongst other things. In this regard, they are not alone since a number of other cultures also believe that foods can affect the body's development, including for natural breast enhancement.

Studies have shown that 8 out of 10 women with underdeveloped breasts can attribute it to hormonal imbalance and that eating the right foods can correct this imbalance and consequently improve breast development.

Soy and soy products are among candidates for this food, as well as other whole grains and some yams that contain a substance called phyto-estrogen which can help in breast development. This substance can be found in abundance in the Chinese diet in the form of soy sauces, curds and paste.

There is some disagreement to this claim due to the fact that the amount needed to sustain the necessary levels of phyto-estrogen in the body can be quite large. However, there have been claims by actual women who have seen the results and attained bigger breast through the long term consumption of these food groups.

Since most of these food groups are also health foods, there is little risk in consuming them in quantities that are necessary to sustain the proper phyto-estrogen level in the body. It will also be easy to ingest them because they are palatable, easy to prepare, and very flexible. They can even be used as replacements for meats and other protein sources for vegetarian or vegan diets, and soy milk can be used to replace cow's milk even in desserts and other dishes where the use of milk is called for.

To know more about how to Increase Breast Size with foods and other natural methods, please Click Here.

Article Source: http://EzineArticles.com/?expert=Brenda_Bigsby

The Hidden Dangers of Soy

Are you one of the millions of people suffering from unusual weight gain and who could be developing thyroid disease and never thought that soy might be the cause?

Do You Believe Soy Is Healthy? With obesity, thyroid problems, osteoporosis, and a host of other problems on the rise, you may want to reconsider.

Did you know that the soy industry is a $70 billion a year business? I started researching soy when I developed a severe allergy to soy in 2003 (the anapylactic shock type). What I learned is very disturbing.

We are eating soy products today at levels never before seen in history. Advances in food technology have made it possible to isolate soy proteins, isoflavones, and other substances found in the bean and add them to all kinds of foods where they have never been before. The number of processed and manufactured foods that contain soy ingredients today is astounding. These days it can be hard to find foods that do not contain soy flour, soy oil, lecithin (extracted from soy oil and used as an emulsifier in high-fat products), soy protein isolates and concentrates, textured vegetable protein (TVP), hydrolyzed vegetable protein (usually made from soy) or unidentified vegetable oils. Even canned tuna lists contains soy on their ingredient label. Now why would you need soy in that?

Most of what is labeled "vegetable oil" in the U.S. is actually soy oil, as are most margarines. Soy oil is the most widely used oil in the U.S., accounting for more than 75 percent of our total vegetable fats and oil intake. And most of our soy products are now genetically engineered.

There was considerable research done in 1966 about the harmful substance within the soybean. Soy contains several naturally occurring compounds that are toxic to humans and animals. The soy industry frequently refers to these toxins as anti-nutrients, which implies that they somehow act to prevent the body from getting the complete nutrition it needs from a food. The soy toxins (such as phytic acid) can certainly act in this manner, but they also have the ability to target specific organs, cells and enzyme pathways, and their effects can be devastating. As with any toxin, there will be a dose at which negative effects are not observed.

Health experts are particularly concerned that breast-cancer sufferers who take soy or phyto-estrogen supplements could feed the disease and reduce the effectiveness of their treatment. Those soy food or isoflavone supplement manufacturers that proclaim the anti-cancer properties of their products are guilty of giving false hope to millions; but worse they may be placing consumers at greater risk of contracting the same horrendous diseases they are trying to avoid

Another area of concern is infant soy formula. New research suggests high concentrations of manganese found in soybean-based baby formula can lead to brain damage in infants and altered behaviors in adolescents.

They say soy can reverse child obesity because soy foods provide critical vitamins, minerals, fiber and protein. They claim soy foods contain less calories and fat grams making weight loss easier. Kid friendly foods like soymilk, frozen pizza, taco-style meat and chicken-style nuggets. This does not sound like a healthy diet to me. When in actuality, soy is depleting the vitamins and minerals a growing child needs.

When you hear fast food chains are making the switch to 0 trans fats, that means they are using soybean oil!

And, now I would like you to claim your free chapter of The Hidden Dangers of Soy and also receive soy free recipes. http://www.hiddensoy.com/soy-milk-thyroid.php

Dianne Gregg, author of "The Hidden Dangers of Soy" decided to write this book after developing a severe allergy to soy. She has done extensive research on this subject and wanted to share this crucial information to protect your health. The fact of the matter is that soy is not the "health food" it's cracked up to be.

Listen to Dianne on the radio Tuesdays, 4pm - 5pm EST http://www.blogtalkradio.com/Health-Watch-Radio interviewing experts in the health and wellness industry.

Article Source: http://EzineArticles.com/?expert=Dianne_Gregg

Prostate Health Meets Soy Health

One passage into middle age for men is the dreaded prostate exam. No it's not fun but it is necessary. Prostate cancer is men's second most frequent cancer in the United States.

But one must look at the world in order to fully understand prostate cancer and men's health, in general.

Prostate cancer is a disease that is more common in certain populations. If you're an African American male living in the United States, your chances for developing prostate cancer is greater than if you are an Asian man living in Indonesia.

Due to this phenomenon, many studies have found that prostate cancer can be directly linked to diet and food choices. In fact, it is believed that an estimated 75% of all diagnosed prostate cancers could be avoided if better eating habits and dietary changes were followed.

That's a promising note for American males, so let's dive into the particulars and see why soy is so great for prostate health.

Isoflavones are plant compounds found in soy products. Isoflavones act as hormones in the human body and can actually have great effects on several bodily functions.

For example, they can help lower your cholesterol, maintain good blood glucose levels, and even help build healthy bones. But for men, they can also act as inhibitors for prostate cancer.

It is for this reason that many studies have asked why? Why is it that Asian men are more prone to avoiding prostate cancer? Why is it that the American male tends to have larger prostates in their later years their Asian counterparts?

The best found answer to this question has been diet. It is no secret that the Asian population has been eating soy for over one thousand years. Most infants and children in the Asian population will find themselves eating the 80 to 100 mg of soy per day. After a number of years, the isoflavones in their bodies will build and their chances for prostate cancer will be reduced with each bite.

One recently conducted study focused on a group of 41 patients who were diagnosed with prostate cancer. These patients were given 100 mg of an isoflavone supplement twice a day for 6 months.

Results showed a lowering of the prostate-specific antigen (PSA) levels and ultimately a slowing of the prostate cancer growth. PSA is a protein produced by the cells of the prostate gland. The higher the PSA level, the more likely there is cancer present.

Isoflavones are found in all soy foods. One need only drink one 8 ounce glass of soymilk per day to receive 40 mg of isoflavones. Currently there is no recommended dosage of isoflavones to help lower prostate cancer risks.

However, the FDA has recommended that a person needs approximately 25 grams of soy protein per day in order to lower cholesterol levels.

Although more studies are underway to further investigate the relationship between soy isoflavones and prostate health, preliminary studies contain a hopeful future for the male population. When it comes to lowering the risks and avoiding prostate cancer, it seems that diets high in soy have been labeled a promising ally.

Dee Overly is an artist who discovered the health benefits of soy milk and now sells a Soymilk Maker at http://www.SoymilkCrossroads.com Stop by to grab a free Vegan recipe book and check out the blog.

Article Source: http://EzineArticles.com/?expert=Dee_Overly

Hot Flashes Remedy - Is There One that Really Works?

Looking for a much needed hot flashes remedy? Then you are obviously experiencing "the change." Hot flashes are the first sign of approaching menopause and the one symptom that most women would like to conquer. Before you run to your doctor and begin hormone therapy, try employing a few simple tips that can work as your hot flashes remedy.

One little known hot flashes remedy is apple cider vinegar. Taking a little of this vinegar has given many women relief from migraines, sinus headaches and even allergy symptoms. More importantly, women report fewer hot flashes! If apple cider vinegar works as your hot flashes remedy it may even increase your energy, alleviate dry skin and aid in weight loss. For no known side effects, I say bottoms up!

Another more prevalently known hot flashes remedy is exercise. Women who reported hot flashes so severe that they plagued them day and night sing the praises of exercise as the ultimate hot flash cure. The amount of exercise required to diminish your symptoms and act as your hot flashes remedy will vary. Reportedly, moderate exercise for 1-2 hours a day, 4-6 times a week has squelched hot flashes completely. On a side note, when the regular exercise stopped, the hot flashes immediately came roaring back. Talk about an incentive to keep exercising!

An increasingly popular hot flashes remedy is to drink soy milk or take soy products. In some women a glass of soy milk has almost a miracle effect. One woman reported that a glass of daily soy milk kept her hot flash free during the day, but she was continuing to experience night sweats. After warming up a good old cup of soy and enjoying it before bed, her night sweats disappeared and she finally got that elusive good night's sleep. As long as you're not allergic to soy, there's a great possibility it may be your long sought after hot flashes remedy.

Soy not doing it for you? How about trying a little Tumeric? Women in India use this powder to help ease their menopause symptoms. This spice is said to not only ease hot flashes, but also soothe irritated skin. Taken in a small dose Tumeric has no known side effects, but they have the potential to help your fight in finding your hot flashes remedy.

A more common hot flashes remedy is cutting out the sugar in your diet. Cutting your sugar intake is known to help with many physical and emotional ailments, but also may decrease the frequency and intensity of your hot flashes.

If the above suggestions don't help, never give up! There's no need to live in misery for years and years to come. There are many other natural remedies that relieve hot flashes. It is simply a matter of systematically finding what your triggers are and eliminating them, then trying some of the many remedies that are readily available to you. Keep at it and you will eventually develop your own hot flashes remedy.

Discover how YOU can relieve hot flashes and menopausal symptoms without Hormone Replacement Therapy at Linda Bruton's Survive Menopause site. Pick up your free special report "Coping with Hot Flashes the Natural Way" (a $27 value) by clicking here: http://www.survivemenopause.com

Article Source: http://EzineArticles.com/?expert=Linda_J_Bruton

Soy Candles Instead of Paraffin Candles? Yes!

Researching this article has definitely been eye opening! In trying to find the pros and cons of soy candles over paraffin candles, I discovered more that I did not know, especially about paraffin!

To begin with, paraffin comes in 3 states, solid, liquid and gas. The simplest paraffin molecule is that of methane, CH4, a gas at room temperature. Heavier paraffin molecules such as octanes (or kerosene) are liquids. Another one of its liquid forms is known as mineral oil, which as everyone knows is used for treating constipation. And the way we all know paraffin best is in the solid form, wax.

There are many uses for paraffin-in crayons, as a food additive (in candy, cheese coatings, etc.), jet fuel, forensics, coating surfboards, skis and snowboards, and as a propellant for bullets through the chamber. I found many more uses for paraffin but I will not list them here.

Paraffin is not changed by adding most other chemicals to it, but it does burn readily. Because of the relatively low melting point of paraffin, stearic acid was added to elevate the melting point; this enabled the manufacture of free standing candles such as tapers and pillars. The lower melting paraffin (without stearic acid) is used more in container candles. This allows candle makers and manufacturers to tailor their own blends using their own blend of wax additives. This in turn lets the candlemaker have more freedom from batch to batch.

Soy has a very unique background also. The first thing I think about when I hear the word soy is the bean. It has been shown to have many healthful benefits and is good to eat. Soy is also used as a base for some infant formulas, and as feed for livestock. We use soybean oil for cooking too. What I did not realize was that after WWI Henry Ford was a leader in soybean research. He had chemists come up with a way to produce artificial silk from soy and even had a suit made from it! Also he used soybean oil for painting his automobiles. This research led to the development of soy milk, ice cream and non-dairy whipped topping.

So there we have a brief history of paraffin and soy; but what about the advantages and disadvantages of each when it comes to a candle? The only advantage that I could find for using paraffin was that the manufacturer could tailor his use of fragrance additives to make his own unique blend. Paraffin, being a petroleum product, has soot as a by-product of burning, which can blacken walls and place carcinogens into the air you breathe. Soy burns clean and is nontoxic. Soy candles last longer because of their lower melting point, thereby enabling the candle to burn longer, as much as three times longer! So you get more for your money! Soybean oil is biodegradable and cleans up easily with a little soap and water; have you ever tried getting a paraffin wax stain out of something? It is not easy, if even possible. Lastly, soy is a renewable resource and growing soybeans benefits our farmers. The only people that benefit from using paraffin are the oil companies and they already have enough of our money!

I have come to the conclusion that the way to go is soy; therefore I offer only soy candles on my site, Peaceful Being. Feel free to check them out-loads of styles and fragrances from which to choose!

After being in nursing for many years, I decided to retire from nursing and devote my time to my web business. TLC is so much a part of me, and I am working hard to help people feel better about themselves--body, mind and soul. The business I started is called KKAT VENTURES LLC and the web URL is http://www.peacefulbeing.com. My site is geared to natural and organic products although the fragrance oils are synthetic (but some of the best on the market!). I offer a wide variety of items, from aromatherapy to bath and body, to soy candles, incense & potpourri to fragrance lamps/fuels. I would love to have you visit my site! I am also a grandmother of two adorable children (what grandmother doesn't say this!!!). I enjoy gardening, reading,especially British murder mysteries and historical fiction, and crosswords and Sudoku. And yes, I have a cat!

Article Source: http://EzineArticles.com/?expert=Terri_Atwell

Verduras o Vacas? Vegetables or Cows

Argentina: meat central, yes? This is not necessarily so anymore. As a committed vegetarian (that means I do eat dairy products) unlike vegans (no dairy or eggs) I feared moving to Argentina and being deprived of vegetarian options. I would be in carnivore heaven and starve, well maybe not. What could I eat except for deep fried cheese, pizza and be completely deprived of nutrients. (and about 25 pounds heavier)

I was surprised! There are many vegetarians in Buenos Aires (compared to the USA its not that high) and numerous vegetarian dining and cooking options.

My top restaurants for a guaranteed healthy and tasty meal include:

Pura Vida Restaurant on Uriburu 1489 and Pena (look for the bright orange awning). This is a juice bar that also serves soup, sandwiches and salads. It has been open less then a year ago by two expats from the United States. One owner is a strict "raw foodist" (nothing baked) and the other is a vegan. At Pura Vida you will have delicious liquados (smoothies) or jugos (juices). My favorite smoothie is the "Strawberry Fields Forever" which has banana, blueberry, raspberry, apple juice and I request spirulina to be added.

The other option although not solely vegetarian but carnivore friendly is California Burrito Company in Microcentro on Lavalle 441 and San Martin (4328-3056). This restaurant was also opened by three expats from the United States. This restaurant has an assembly line system to ordering your meal. They claim 15,000 variations can be created for a fajita, burritio or taco. As a vegetarian, you choose from either pinto or black beans, various salsas, spicy mole, guacamole, sour cream (non-vegan), and vegetables. The burrito also includes a beverage of your choice all for under the price of $20 AR.

In the Collegiales neighborhood, you will find Verde Llama on Jorge Newbery 3623 (4554-7467). This is a raw foods restaurant run by Diego, an Argentine and staunch believer of the "life foods philosophy." If vegetarianism is radical in Argentina then raw foodism is sacrelegous. At Verde Llama nothing is cooked. The base of the foods is made from cracker like food made from sprouts processed in a "dehydrator."

The menu includes salads, lasagna, coconut curry, and an extensive juice and wine list. They also have a mate mousse for dessert. Diego is very passionate about "life foods" and gives classes at the restaurants on preparing raw food dishes at home. One of the chefs at Verde Llama is also a baker and sells his wares for $10 AR at the restaurant along with some other ready made products.

As a vegetarian, its easier to prepare meals from home then scout out what I can and cannot eat from a menu. (Its also more cost effective to eat in!) The supermarket chain, Jumbo in Palermo (near the mosque) is a good resource for buying vegetables, soy sauce and some other staples. For more extensive shopping its worth a trip to Barrio Chino in Belgrano.

Barrio Chino is made up of about 2 or 3 blocks and there are many restaurants (some vegetarian) and shops crammed into this little area. You can always find soy milk in Barrio Chino. At Asia Oriental Market on Arribenos you will find an extensive supply of baked tofu, silken tofu,prepared foods such as vegetarian sushi, vegetables and fruits.

I have seen on expatriate websites in Buenos Aires people searchin for coconut oil, sesame milk and other items easily found at The Whole Foods market chain in the USA. However, these products are not easy to find here. The solution? People are learning to make their own almond, and sesame milk. There is clearly a market for a Whole Foods market here in Buenos Aires. There is a growing market to accommodate vegetarians and with all of these people opening up restaurants and markets the demand will increase. Perhaps, Argentina land of carnivores will become famous for vegetarian living too!

Article Source: http://EzineArticles.com/?expert=William_Scheiffle

Cow's Milk and Constipation in Children

Cow's Milk: Cause Of Constipation?

I did not associate cow's milk consumption with constipation until this week. My daughter started complaining of stomach cramps and this went on for four days. She would crumple up in agony. It was very strange because there was no vomiting or diarrhea and she hadn't eaten anything unusual or that she was allergic to. Or so I thought.

I drink milk myself, and it tends to have a laxative effect on me. It was only after a trip to the local GP and another to the hospital that I learned the cause of her trouble might be cow's milk. Apparently, cow's milk may cause constipation in young children.

The connection never occurred to me because I thought milk would have a laxative effect rather than the reverse. After all, this is what happens with me. I thought if my daughter was at all intolerant to milk, it should manifest as diarrhea instead of constipation.

Evidence Of Link Between Cow's Milk And Constipation

I researched the subject and came across an interesting study done at a university in Italy in 1998. It involved 65 children with chronic constipation who had been prescribed laxatives after dietary changes had failed to cure the constipation. Each child received either cow's milk or soy milk for two weeks, had a rest week, then for the next two weeks had the other milk that they didn't get the first time. When the results were analyzed, it was discovered that while they were on soy milk, 68% of the children were no longer constipated. In contrast, their conditions remained the same when they were on cow's milk.

Dr Alan Greene of DrGreene.com suggests that it could be the protein in cow's milk that is at the root of the problem, and that switching to soy milk can dramatically improve the quality of life of a child suffering chronic constipation.

Preventing Constipation

Switching to a dairy-free alternative is a relatively simple and inexpensive way to treat a constipation issue.

What about preventing constipation? Besides ensuring the child has enough fibre and fluids in her diet and gets enough exercise, is there anything else a parent can do?

Research has shown that probiotics, those friendly bacteria that prevent harmful microorganisms from building up in the body and poisoning it, can help prevent constipation by aiding in the proper digestion of food and nutrients and maintaining a healthy ratio of good to bad intestinal bacteria in the gut. Probiotics are also useful for rebuilding immunity that has been compromised by long-term use of antibiotics. This is something parents want to watch out for, especially in Western cultures which endorse the liberal prescription of antibiotics for all sorts of ailments.

If your child has no major digestive health issues, good for you! Keep her that way for as long as you can with a fibre-rich diet, lots of exercise and a good quality probiotic supplement.

If your child suffers chronic constipation, then you may want to experiment by simply switching her to a non-dairy diet.

Serena Tan believes that modern lifestyle diseases can be minimized and prevented through education.

Through her website http://www.greenfamilyorganics.com, she offers healthy gift ideas, safer skincare and makeup and tips on how to read ingredient labels.

Article Source: http://EzineArticles.com/?expert=Serena_Tan

Hot Cocoa Mix Recipe - 4 Tips, 2 Recipes

Yes, yes, I know homemade hot cocoa is supposed to be better than hot cocoas that begin with some mix named Nestle Quik, Ovaltine, Carnation, or Swiss Miss -- but when I want a cup of hot cocoa at the end of a long day, or when I'm planning a casual gathering with friends, the last thing I think of is finding some blocks, chunks, or chips of chocolate to melt down in a water bath.. Consider me spoiled by convenience -- wonderfully, gloriously spoiled, and ready to share my tips on how to make a hot cocoa mix recipe shine.

Here's Tip No. 1: Your selection of a hot cocoa mix should be the only shortcut you take toward your destination of a rich, decadent, completely satisfying cup of warm chocolate bliss. Hot cocoa mix is already diluted chocolate -- all mixes have cocoa powder blended with sugar, many of them have cocoa powder blended with milk solids and fat (some are meant to be added directly to water), and many of them are processed with additives that assist smoothness of texture (pure cocoa powder is very gritty). None of these facts by themselves prevent you from using hot cocoa mix to make some spectacular cups of cocoa, but if you cut corners in other areas, you're headed for disaster.

Tip No. 2: When using hot cocoa mixes meant for milk, forget that most common of all modern kitchen shortcuts -- the microwave. Sure, you can put a cup of water into the microwave, heat it up, and then put a water-ready cocoa mix into it to your heart's content -- it won't be the most spectacular cup of cocoa, or the warmest (because your mix will cool down the water), but it will work. But you just can't take chances with your milk. In the first place, milk has a tendency to overcook quickly. Given the variation of strengths in microwaves, you are taking a big chance with the quality of your milk -- and nothing ruins a cup of hot cocoa like some overcooked milk. Nothing, that is, except overcooked chocolate, which also tends to overcook and scorch quickly. This is why chocolate is always melted in double boilers or water baths -- and it is also why you should take out a nice heavy-bottomed pan and heat your milk carefully within it, never, ever allowing it to boil. Simmer is the word, and gently simmer at that, if you must -- and once you've added the hot cocoa mix, you'll need to be very gentle indeed. The chocolate does not need to cook in the pan -- once you've added it and gotten it mixed in, it's time to get the cocoa into the cups or mugs.

Tip No. 3: Avoid all things "nonfat" like the plague. I am now going to praise skim milk and its counterpart, nonfat soy milk, before I bury them. Skim milk and nonfat soy milk are wonderful for many things. With cereals, particularly those that tend to be better as they soak up liquid, they are delightful. As regular beverages for those of us that need to watch our cholesterol, they are honored staples, and make acceptable additions to our coffee and tea. Skim milk has a further boon; because of its calcium, it makes wonderful fertilizer for tomatoes. But tomato season is usually well over when hot cocoa season begins, so when hot cocoa is in view, it is past time to put the nonfat stuff away. A water-ready cocoa mix with water will be richer and rounder in taste than a milk-ready mix with skim milk. Nonfat soy milk would be even worse. Hot cocoa is about decadence, not denial -- save the nonfat items for your cereal or daily consumption, and use a reduced-fat milk or soymilk if you can't bring yourself to take the calorie hit of whole milk or half-and-half.

Tip No. 4: Take special care about sweetened soy milk or milk treated for those with lactose intolerance. Many brands of soy milk are flavored, most often with "vanilla." Basically that boils down to added sugar. By contrast, milk treated for consumption by those who are lactose intolerant is not sweetened, but the process by which the milk sugar -- lactose -- is broken down into two simpler sugars leaves the treated milk sweeter to the taste than regular milk. Hot cocoa mix already contains sugar; adding it to sweetened soy milk or milk that has had its lactose broken down may lead to a cup of cocoa that tastes too sweet. I would avoid the sweetened soy milk entirely; there are plenty of unsweetened brands. As for the treated milk, you may have to add a touch of cocoa powder to balance out the perception of extra sugar -- or melt half a block of unsweetened chocolate into the pan.

Tip No. 5: Color matters, before the pan and in the pan. I have my favorite cocoa mixes, and I have them for several complicated reasons, but for you I just put forward one point. You don't want a pale hot cocoa mix. Before the pan, a light-colored mix means that the ratio of cocoa powder to the other ingredients is low, and you need an abundance of chocolate, not sugars, milk solids, fats, and other additives. In the pan, you will have to use a great deal more of a low-chocolate mix to get the flavor you want -- and then you still won't get that, because the other ingredients will be piling up as well. The whole brew will also begin to take on an uncomfortable thickness -- and while it is sometimes very desirable to serve yourself or your guests the equivalent of fudge in a cup, dark, thick, and just short of being warm chocolate mousse, it is emphatically not desirable to serve a sludge composed mainly of sugar, fats, milk solids, and other additives. Just because you don't have to pull out your double-boiler does not mean you don't have to pay attention to the reality of chocolate -- whatever hot cocoa mix you pick should have a great deal of chocolate in it, and one of the ways to tell is by the mix's color.

Those are the basics, the instructions for the fundamentally blissful cup of hot cocoa from a cocoa mix. And here are the basic recipes (just double the amounts as needed).

For hot cocoa mixes requiring milk:

1. Eight ounces of reduced-fat milk (or whole if you can stand it)
2. Two heaping tablespoons of your chosen cocoa mix
3. Dash of cinnamon (optional)
4. Dollop of heavy whipped cream (optional)

In a heavy-bottomed pan, heat milk on the stovetop until it is very warm (not boiling!), continuously stirring. Add cinnamon if desired; stir. When milk is hot (again, not boiling!) and you can smell the cinnamon, put in the hot cocoa mix, turn off the heat, and stir until milk is a uniform color, with no lumps. Serve immediately, topped with whipped cream if desired. Makes one eight-ounce cup or two four-ounce cups (you know, those cute little teacups).

For hot cocoa mixes requiring water:

1. Eight ounces of water
2. Two packets of your chosen cocoa mix
3. Dash of cinnamon (optional)
4. Dollop of heavy whipped cream (optional)

Heat water in a pan on the stove (or a microwave it in a cup if you want and you're just serving yourself), then add cinnamon and two packets of your chosen hot cocoa mix. Use two packets because, tablespoon for tablespoon, there is generally less chocolate in a mix made to be used with water than there is for cocoa mixes that work with milk. Stir vigorously, serve immediately, putting whipped cream on top if desired. Makes one eight-ounce cup or two four-ounce cups (those same cute little teacups).

Deeann D. Mathews is the Creative Director of Praising Pilgrims Music, but this businesswoman still has time enough to indulge her passion in the kitchen. For more recipes based on this article's model, head on over to http://www.squidoo.com/hot-cocoa-1 (scroll down to the bottom of the page).

Article Source: http://EzineArticles.com/?expert=Deeann_Mathews

Non-Dairy Milk Alternatives

There are many people in the world today who are lactose intolerant. Having the uncomfortable feeling of gas or even getting sick is never a good idea for anyone. This is why it is always good to research the non-dairy milk alternatives section at your local grocery store. There are many non-dairy milk alternatives to choose from. These alternatives will help you get the flavor you want without the gas. These alternatives are:

1. Margarine- Everyone likes to put some butter on their sandwiches or other types of food, but lack the ability because of the dairy content. With margarine such as those that are non-dairy, margarine is the best choice for the lactose intolerant.

2. Milk- There are many types of milk to choose from the rice milk to the soy milk, today's society welcomes the lactose intolerant and gives them milk they can drink. Packed with vitamins, these milks are for those who cannot drink the normal 2 percent.

3. Soy- Many products have dairy products replaced by soy. Meat, pasta, and milk are to name a few. Soy offers a safe haven for the lactose intolerant, but also allows the non-lactose person to be indulged with vitamins and nutrition that is found in soy products.

4. Desserts- These delicious dairy products have been the nightmare to all those who are not able to eat them. But thanks to the non-dairy milk alternatives, there is plenty of desserts which those who are lactose intolerant can eat. With the replacement with soy and rice, the desserts are for anyone.

When you are thinking healthier and wiser of your lactose intolerance, you can feel better for yourself. Many people are always looking for a healthier way to live. With the replacement of dairy with non-dairy milk alternatives, the health world is better now that there are more products to help. For the lactose intolerant, you can finally have a chance to eat normal food again.

Dr. Barry Lycka is president of LesTout.com, the number one source of internet guidance.

Article Source: http://EzineArticles.com/?expert=Barry_Lycka

The Portfolio Diet: The Solution to Heart Disease

What if there was a combination of foods that were as effective at lowering LDL cholesterol as prescription drugs? Would it be worth adding some new foods to what you eat each day to avoid medication?

This is what the latest in a series of research studies Dr. Jenkins from the University of Toronto shows. Studies have previously shown that various foods, such as nuts, soy protein, oat bran, and plant sterols all can have a cholesterol-lowering effect. But what if you combined all these foods together? Dr. Jenkins' latest research shows that combining all these foods together is as effective as taking a statin drug. The results showed a 30.9% decrease in LDL cholesterol from the statin and a decrease of 28.2% from the portfolio combination of all these foods.

Dr. Jenkins is calling this a dietary portfolio, but it's becoming known as 'The Portfolio Diet'. The concept is to add all of these foods, in a type of portfolio plan, like investments, to cover all possibilities for better heart health. This is not a weight loss diet, however, although the concepts for weight loss and lowered cholesterol could certainly be combined, with proper education and guidance by a qualified nutrition expert.

What is the Portfolio Diet?

Just follow these guidelines:

1. Substitute soy foods for meat. Drink soy milk instead of milk and substitute soy protein foods for other meats.

2. Eat as much 'sticky' fiber as possible. People in the study took three daily servings of natural psyllium supplements. Oats and barley replace other grains and preferred vegetables include eggplant and okra.

3. Include plant sterol-enriched margarines, such as benecol and Take Control. Plant sterols are also available in capsule form as dietary supplements.

4. A handful of nuts every day. In the study, almonds were eaten and the Almond Board of California offers portfolio diet recipes on its website (look at recipes on http://www.almondboard.com/), but any tree nut will reduce cholesterol.

Here are some examples of a typical day:

Breakfast - Include soy milk, oat bran cereal with chopped fruit and almonds, oatmeal bread with sterol-enriched margarine, and some jam.

Lunch - Soy lunchmeats, oat bran bread, bean soup, fruit.

Dinner - Stir fry with vegetables, tofu, fruit and almonds.

Snacks - Include nuts, yogurt, and soy milk thickened with a psyllium supplement such as Metamucil.

Has this diet shown to be effective?

Jenkins et al were curious how this diet would work in the real world, so they signed people up who said they wanted to lower their cholesterol levels. They told them what to eat and gave them sample menus -- but they didn't provide any prepared foods.

Dr. Jenkins said that about 30% of the people had a 20% reduction in their LDL cholesterol levels after six months. Another 30% had a 15% reduction in LDL levels, and another third failed to lower their cholesterol levels, believed to be because they were unable to follow the diet as strictly as those with good results. What seemed to be the biggest obstacle for people was eating soy food products. Dr. Jenkins said that most people could eat almonds and substitute plant sterol products for margarine.

Is the diet for you?

Many people are concerned about heart disease and stroke, especially if they are struggling with weight control and high blood cholesterol levels. However, many people are not comfortable going on prescription medications. Since this is an eating plan that does not eliminate food groups or follow some type of fad, there is no risk to going on this 'diet'. In fact, it's not really a 'diet' at all, but a way of eating. And no one has to do anything but substitute some of the recommended foods for foods they normally eat today.

So, let's say you would like to try the diet, but, like many other Americans, are concerned about adding soy foods to your diet. You have never eaten them and don't even know where to find them! Well, they are actually in your favorite supermarket already! It may be time to experiment, though, because not everyone is going to like all the soy foods that are available. For more on soyfoods, check out the Soyfoods Association of American at http://www.soyfoods.org/. Here is a list of foods to consider:

Soy milk. There are multiple brands and different fat levels. You can buy whole fat, low fat and non fat. You can buy 'regular' (no flavoring), or any number of flavors. I have personally found one brand that I like over others and you may have to experiment to find one you like, as well.

Edemame. These are frozen whole soybeans that are harvested when still green. They can be found in most health food stores, such as Trader Joes or Whole Foods Market, in the frozen food section, usually next to the lima beans. These can be found shelled or in the shell. You can add them to soups or stews or eat them by themselves. I like to eat them as my protein for breakfast.

Tofu. Also known as 'bean curd', tofu is a soft, cheese-like food made my curdling soymilk. The curds are then pressed into a solid block. There are different levels of firmness; silken, soft and firm. Silken is a creamy, custard-like product that works well with pureed or blended dishes. Soft tofu is best used in recipes that call for blended tofu, or in soups. The firm tofu is more dense and solid and holds up well in stir fry dishes, even on the grill. The firm tofu is higher in protein, fat and calcium than the other forms, but since this is a plant fat, this should not be an issue. For recipe ideas, see this link from the Indiana Soybean Board; http://www.soyfoods.com/soyfoodsdescriptions/tofu.html

Textured Vegetable (or Soy) Protein Products. This is the soyfood product that many soy burgers and other 'meat substitute' products contain. The best way to determine if these foods are for you are to experiment with a few options.

Miso. Miso is a rich, salty paste condiment that characterizes the essence of Japanese cooking. Traditionally, miso is made by combining with a grain, salt, and a mold culture and then aged in cedar vats for one to three years. Readers may recognize the name because this is a popular soup.

Soy nuts. Soy nuts are whole soybeans that have been soaked then baked. They can be found in snack isles and manufacturers now include soynuts in any number of coatings, including chocolate.

Tempeh. This is a traditional Indonesian food that is most commonly found in Asian stores. It is a chunky, tender soybean cake. It can be marinated and grilled or added to soups, casseroles, or even chili.

It can be very easy for some people to add nuts to their diet. In fact, it may be harder to not add too MANY nuts! It may also be 'doable' to add more sticky fiber to your diet, also, with a little planning. However, it may be a greater challenge to find soy foods that can be enjoyably substituted for meats you are used to eating. However, if your health depends on it, and you refuse medications, this may be a great thing to try, especially since there are no risks involved with adding these foods to your diet. Just remember that these are foods to be substituted, not added, to the diet. Since calories do also still count, adding extras to your current diet could result in weight gain, leading to new concerns.

Marjorie Geiser helps people overcome their confusion and distress they may feel when trying to add healthy eating and fitness into their busy lives. She offers a free, weekly teleclass phone series to subscribers of her Health Focus teleclass series, which covers all aspects of health each week. She is a Registered Dietitian, Personal Trainer and Life Coach. To learn more about her services, go to her website at http://www.megfit.com or email her at margie@megfit.com.

Article Source: http://EzineArticles.com/?expert=Marjorie_Geiser

How to Treat Hyperpigmentation

Skin Pigmentation, or your skin's tendency to develop dark spots is caused by a tendency to form excess melanin. As we age, the pigment in our skin can begin to look darker or more uneven. These dark spots are called melasma, while hyperpigmentation is caused by skin trauma (insect bites, scratches, razor burn and even acne).

There are many options in treating hyperpigmentation: laser therapy, chemical peels and microdermabrasion. They work by removing or resurfacing the top layers of skin, patients experience brighter, lighter looking skin.

For those looking for a less expensive option, skin lighteners can help. Over-the-counter pigment changing products work by:

* Slowing or shutting down melanin production in the skin.

* Removing existing melanin cells from the epidermis.

* Preventing the transfer of melanin cells to the upper layer of the epidermis.

Topical agents such as Trentinoin (also known as Retin-A) and alpha-hydroxy acids, as well as the organic kojic acid and licorice extract have shown some results in lightening dark spots on the skin.

When looking for lightening products, be sure to check for some of these common lightening ingredients: Hydroquinone, Mequinol, Monobenzene, Soy Milk, Niacinamide, Cucumber, Kojic Acid, Calcium Pantetheine Sulfonate, Azelaic Acid, Arbutrne and Hydroquinone.

Melasma

To treat Melasma (the darkening of the top layer of the skin), use: Rosehips Oil; Soy Milk; Mandelic Acid; or a Lactid Acid Peel.

Freckles and Age Spots

To lighten freckles and age spots try this: Imedeen Time Perfection Pills and/or Sunblock.

Hyperpigmentation

When treating any type of hyperpigmentation, use any of the products listed above, as well as: Lactid Acid Cream.

Under Eye Circles

Give your face and eyes the glowing radiance of youth with: Vitamin K and Cucumber.

No matter what type of hyperpigmentation you are trying to treat: freckles; age spots; melasma and more, try this basic homemade treatment. It's easy and effective:

Squeeze the juice from several lemons, being sure to squeeze all you can from the rind. Next, peel, chop and puree a cucumber (with the seeds) in a blender. Pass the puree through cheesecloth, squeezing out any excess juice. Finally, mix equal parts of the lemon juice with the puree, apply to skin for as long as 30 minutes. Rinse. Moisturize.
Other Valuable Resource http://www.treatmentforpigmentation.com

Hello Dear Friend
My name is Aigars Porietis, and I've got ONE question to ask that could change your life forever...

Are you frustrated with dark patches of skin pigmentation on your face, neck or anywhere else on your body?
Get Your Complete Guide http://www.treatmentforpigmentation.com

Article Source: http://EzineArticles.com/?expert=Aigars_Porietis