Loving Healthy Living

Foods to Avoid With an Upset Stomach

An upset stomach is the second most common ailment in the US next to the common cold. It is called gastroenteritis in the medical world. Symptoms include stomach aches and pains, diarrhea, vomiting, nausea, and fatigue. There are many different causes of gastroenteritis, and different solutions for many of them. However the first few days, you will likely be at home, waiting to see if it is a more serious condition or not. If you feel it is serious, or your upset stomach occurs for more than a few days, you may want to contact your doctor. It could be a sign of a food allergy or a serious stomach condition.

 

In the meantime, there are some foods that you will want to stay away from while dealing with an upset stomach. If you are vomiting, you are going to want to avoid all food until it has stopped for at least four hours, and your nausea subsides. You can suck on ice chips, ice pops or try to drink water to keep yourself hydrated. Pedialite is a great resource for small children, to keep them properly hydrated. When you feel you are ready to start eating again, start small. Some common foods you will want to avoid are:

Dairy

Milk and Dairy products might seem like the way to go, since it is one of the first foods introduced to babies with new tummies. However, dairy products are hard on the stomach, and difficult to digest. Early humans were lactose intolerant, and many still are today. You especially want to stay away from dairy for a while if you suspect any food allergies. Lactose intolerance is a very common ailment.

 

Caffeine & Alcohol

Caffeine and alcohol are two more substances that are hard on your stomach, and may cause you more problems. Excessive alcohol consumption actually eats away at the lining of your stomach, a job best left for the acid already in your stomach. Caffeine is found in many common drinks, such as coffee, soda, tea, and energy drinks, so be sure to take note when reintroducing foods. For now, stick to low sugar sports drinks, water, and non-acidic juices such as apple juice. However decaffeinated teas and sodas such as sprite, may help an upset stomach. The key is to watch the caffeine.

3. Spicy Foods

As we all know, spicy foods can be hard enough on your stomach when you are not sick! Steer clear of spicy foods & seasonings for a while until your upset stomach is gone.

 

Nuts

 Nuts are another food group that can be hard to digest, as well as a common food allergy. Although nuts are a great food source otherwise, hold off until you are feeling better, especially if a food allergy is a possible suspect.

 

Acidic Foods

Acidic foods naturally increase the amount of digestive enzymes your stomach produces, so they can be broken down. This can be tough on your stomach, and should be cut out of your diet when you are having ailments. These include tomato products, citrus fruits, olives, and citrus juices.

 

 

These are the important foods that should be avoided, but in general one should stick to a bland, natural diet, with simple foods like oatmeal and rice. If your stomach problems persist for more than a day or two, you may want to contact your doctor. Food drinks like ensure are also a great way to keep up on your nutrients when dealing with an upset stomach.

Feel better soon,

~Healthy Girl

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Hot Homemade Lemon Aid

It’s flu season again, which means lots of coughing, sneezing, fevers, aches & pains. According to the CDC, up to 20% of the population is sick during the flu season every year. This means your neighbors, friends, coworkers and you. One of the best recipes that has always made me feel better is homemade hot lemonade. Here is a great recipe that my grandmother taught me. This recipe is packed with vitamin C, and this warm liquid should help keep your spirits up, and hopefully your health a little better.

     

 

Ingredients:

• 4 lg lemons
• 2 lg oranges
• 6 cups of water
• 1 cup of sugar (to taste)
• Juicer
• Large cooking pot

 

 

 

Juice lemons and oranges, adding the pulp to the juice as well. Add water, and stir. Add sugar slowly until it reaches your desired bitterness. Heat on low for thirty minutes until you have a yummy warm creation and the flavors blend.

Enjoy and feel better!

~HealthyGirl

 

Stuffed Bell Peppers

Enjoy this leaner version of stuffed bell peppers. This recipe is full of flavor, and light on the fat. 

Ingredients:

• 6 bell peppers (I prefer green)
• ½ lb ground turkey
• ½ cup  chopped mushrooms
• ½ cup chopped onions
• 4 cloves of garlic
• 1 pkg of your favorite Mexican rice mix (I like Rice-a-Roni)
• 1 tsp chili powder
• Salt & pepper to taste
• ½ cup light mozzarella cheese

 

 

 

 

Cook Mexican rice according to package directions, and brown the ground turkey.  Add onions, mushrooms, garlic, and seasonings to the turkey. Preheat oven to 350 degrees. Remove tops and seeds from peppers. Mix browned turkey with Mexican rice. Stuff peppers and add tops. Arrange peppers in baking dish and add ¼ cup of water to the bottom. Put the dish in the oven for an hour, or until peppers are tender. After taking the peppers out, sprinkle the mozzarella cheese on top, and allow it to melt.  Serve with a side salad and enjoy!

~Healthy Girl

Toothbrush FAQ

How Often Should I Change My Toothbrush?

Dentists recommend changing your toothbrush every three months. Normal wear and tear breaks down your bristles on your toothbrush. This renders it less effective at removing plaque and surface stains. It also makes it harder to reach those tricky areas, and less effective in general.  When you start to notice bent or frayed bristles, its time to change your brush.

Should I Change My Toothbrush After A Cold?

YES! It is important to change your toothbrush after a cold, flu, throat or mouth infection. This is because harmful bacteria can hide in your bristles, and you can re-infect yourself. These bacteria can build up, as well as fungus, making your toothbrush an easy access tool to get you sick again, possibly with something worse than you had in the first place!

What Is The Best Way to Take Care of My Toothbrush?

After using your toothbrush, it is a good idea to rinse it with hot water before storing. Make sure it is in an upright position where it can dry easily. A wet toothbrush is a dangerous invite for microbes, so be sure it can dry easily.

Can I Sterilize My Toothbrush?

Absolutely. You can sterilize your toothbrush easily in boiling water  or by putting it in the dishwasher if you have a good heated dry cycle. You can also soak it in a solution of 4:1 water and bleach for 15 minutes. (Be sure to rinse it well!) There are even sterilizing cases you can buy that use UV light to sterilize your brush. Just be aware that some of these processes can start to break down your toothbrush, especially if it is a cheap one.

What Can I do With My Old Toothbrush?

The most common use for an old toothbrush is to clean nooks and crannies in your house like baseboards, doorways, locks, handles, and other small items in your house. They are also great for cleaning behind faucets, windows, and on tools. Just be sure to label your toothbrush so you don’t accidently use it again!

 

 

Happy Brushing! 

~HealthyGirl

 

Yummy Low Fat Lasagna

Lasagna is an all-time American favorite, but with greasy meat and 3 different kinds of cheese, the calorie count on this tasty dish can add up quick. Here is a fun recipe with a few simple substitutions to make your lasagna just as tasty, but a lot healthier!

Serves 8 people
Makes great leftovers! 

Ingredients:

• 4oz of Lasagna Noodles
• 1.5 lbs. of ground turkey or extra lean ground beef
• 1 large onion, chopped
• 2 cloves of garlic, minced
• 1/3 cup of each zucchini, eggplant, & mushrooms 
• 1 teaspoon oregano leaves
• Dash of pepper
• 1 jar (320z) of your favorite spaghetti sauce ( I use Prego)
• 1 cup of sliced black olives
• 1 (16oz) container of  FAT FREE ricotta cheese (I use Precious)
• 1 egg, beaten
• ½ lb. of Mozzarella cheese
• 1 cup grated LOW FAT parmesan cheese

Directions:

Boil your lasagna noodles and cook the ground turkey in a large 12" pan. Add the onion and garlic to the turkey & let simmer. Cook veggies on medium heat in light olive oil for about 6-7 minutes. Drain noodles when they are completely cooked. Add Seasonings, spaghetti,  black olives, and other veggies to the meat and cover. Simmer for 15minutes, letting the flavors mix.  In a small bowl, combine the ricotta cheese with egg, and beat together. Preheat oven to 375oF.  On the bottom of a 13X 9 baking pan, layer with meat/sauce mixture. Then add 1/3 the lasagna, 1/3 the Ricotta/egg, 1/3 mozzarella, and 1/3 the parmesan. Repeat layering until ingredients are all used. Cover the baking dish and bake for 20 minutes. Uncover the dish and bake an additional 20 minutes.  Let the dish cool before serving this scrumptious meal!

Happy Eating!

~Healthy Girl

 

The Krebs Cycle and Role of Amino Acids

 

Aerobic Respiration Aerobic respiration is used by many organisms in the animal kingdom, including humans like you and me. It is a metabolic reaction that requires oxygen to produce ATP or energy. The equation for aerobic respiration is C6H12O6 + 6 O2 = 6 CO2 + 12 H2O + 38 ATP (engergy). In simple terms it means organisms take in food and water, and put out CO2, water, and energy. In this process, there are four steps, including glycolysis, formation of acetyl CoA, the Krebs cycle, and theelectron transport chain. We will primarily discuss glycolysis, the Krebs cycle, amino acids needed, and the electron transport chain.   Glycolysis & Formation of Acetyl CoA Before the Krebs cycle begins, glucose needs to be broken down into the proper components before they can enter the cycle. First it is broken down into 2 3-carbon molecules of pyruvate in the cytoplasm of the cell. This is known as glycolysis, which consumes 2 ATP, and produces 4 molecules of ATP, and  two molecules of NADH. Some organisms can survive on glycolysis alone for their energy,  while others continue the process to get more ATP. After the glucose is turned to pyruvate, it gets oxidized to carbon dioxide, and a 2-carbon acetyl group. It is then bound to coenzyme A, and shuttled into the mitochondria in the cell, while carbon dioxide is released as a waste product.   The Krebs Cycle The next stage in energy production is the Krebs cycle, also known as the citric acid or Calvin cycle. Each of the acetyl groups produced from the original glucose molecule gets bonded to a molecule of oxaloacetate to form citrate or citric acid. This is where the name of the cycle comes from. These are the Krebs cycle's amino acids needed to start the cycle. These two citric acid molecules get slowly oxidized  and hydrogen ions become bound to NAD form NADH and FAD from FADH2. When the last carbon atom is released in the form of CO2, oxaloacetate is produced. This process forms 2 ATP molecules for every glucose that enters the cell.     The Electron Transport Chain After the Krebs cycle, the electrons removed from this process follow many cytochromes on the mitochondrial membrane in eukaryotic cells, and the plasma membrane of bacteria. Here, hydrogen ions get pumped across the inner membrane of the mitochondria and flow through ATP synthase enzyme molecules. As the electrons pass through the electron transport chain, they fall to lower and lower energy states. This energy that is released is used to drive H+ ions across the membrane, which in turn generates a transmembrane gradient of H+ ions. These hydrogen ions serve as a battery like source of energy to drive the phosphorylation of ADP to make 34 ATP per molecule of glucose. Now you should be pretty familiar with glycolysis, the Krebs cycle, amino acids needed, and the electron transport chain, making the understanding of aerobic respiration, a breeze! Resources: Aerobic Respiration: http://www.cbu.edu/~seisen/AerobicRespiration.htm Clackamas Community College: http://dl.clackamas.edu/ch106-06/citric.htm Nutritional Biochemistry: http://books.google.com/books?id=n2fgyhDUaTEC&pg=PA228&dq=the+krebs+cycle&hl=en&ei=34qOT c6tK8610QHiob2vCw&sa =X&oi=book_result&ct=result&resnum=3&ved=0CDkQ6AEwAg#v= onepage&q=the%20krebs%20cycle&f=false

 

 

The Truth About Vitamins

As a young child you may remember taking little Flinstone’s vitamins or maybe Gummy Vitamins. You were told to do so, and they probably tasted good, so you didn’t question it much. Now as an adult, you may still have this habit, but it is important to be asking yourself some questions. What is the truth about vitamins? Do I need vitamins? Can I take too many? What vitamins are best? Here are some simple questions answered when it comes to vitamins.

Do I Need Vitamins?

Vitamins are designed to fill in the holes of the vitamins you don’t get enough of naturally in your diet. Your body prefers to get the vitamins naturally from your foods, as they are absorbed better this way. Then a multivitamin can be used to fill in the gaps you did not quite reach. Vitamins can be in the form of a single nutrient, such as Iron, or a multi vitamin such as Centrum. It might be a good idea to talk to your diet or a nutritionist to evaluate your diet to see what type of supplement you may need. In most cases a daily multivitamin is sufficient, However, many people chose to go without and do just fine. If you are a healthy eater and get most of the vitamins you need naturally from your diet, then supplements may not be necessary. The decision is up to you.

Can Vitamins Be Harmful?

If you have ever heard the phrase “Too much of anything can be a bad thing,” it applies here. Many vitamins have upper limits, meaning at a certain point they start being more harmful than helpful. Although you do urinate out your water soluble vitamins, the process does take a few hours to get to the bladder and too much can potentially be harmful. Vitamins are not regulated by the FDA, so they are not required to put an upper limit on the label. In most cases, just following the directions and not taking more than the suggested amount works great.

What Vitamins Are Best?

As you may have noticed, vitamins come in all different formulas, shapes and sizes. When seeing your doctor, be sure to talk about your diet, and they can help you find the appropriate vitamins for your body type. In general, vitamins are better absorbed with food, and work in small supplements throughout the day. For example, a vitamin that recommends you take one with each meal might work better than one capsule a day. This is because your body rids itself of the excess water soluble vitamins it does not use every FOUR hours! These are your B vitamins, folic acid, Biotin, and vitamin C. If you take smaller supplements throughout the day, your body is likely to get more benefit from them.

~HealthyGirl

Benefits of Strength Training

There are numerous benefits of strength training besides the obvious. Consistant efforts with strength training can help with weight loss, blood pressure, bone density, and so many more great things for your health!

The Benefits:

Strength training is such a great way to give yourself a healthier you! Here are a few of the best benefits this type of exercise can give you.

Increases Bone Density- A study at Tufts University discovered that strength training not only increases muscle mass, but bone density as well. The research showed that women who lifted weights did not lose any bone density, but actually gained about 1% bone mass in their hips and spine. This was radically different than non-exercising women, who actually lost 2% to 2.5% of their bone mass during the same period of time. This is a great thing for us women who tend to slowly lose more and more bone mass over the years.

Helps With Weight Loss: While aerobics only increases your metabolism during the exercise, weight training not only raises your metabolism, but keeps it elevated by about 15% for up to two hours afterwards! To take advantage of this great new find, try weight training for 20-30 minutes, then move to something aerobic, such as running on a treadmill, or an aerobics class.

Counteracts Depression and Sleep Loss: Yep, you heard right! Strength training can also help you fall asleep faster and stay asleep longer, a study at Tufts University says. In this study 6 out of 10 people had less trouble sleeping at night. As for depression, after 12 weeks of strength training three times a week, 14 of the 16 people no longer met the criteria for clinical depression and felt better.

Strength training also helps people age more gracefully, feel better about themselves, and gain the confidence they deserve.

Routines

Now that you know some of the amazing benefits, I'm sure you are eager to get started! There are many strength training routines out there, so be sure to find one that works for you, if this particular one does not. The important thing is to work out and tone the areas you want to fix the most. Are your arms a little flabby? Are your thighs a little cottage cheese looking? Although weight loss is a major part of making these body parts thinner, strength training will help you tone and firm the areas you are looking to improve.

With any strength training exercise, try to stick with 10 to 15 reps, and do this three cycles for a total of 30 to 45 reps. If you are looking to lose weight, it is a good idea to do other physical activity for another 30 minutes or so while your metabolism is up for the next two hours!

Routene 1 (Gym)

• 10 Bench Press- you can do the free-weight bench press, as this will also work your coordination and agility, or they have a machine that helps you to just focus on the weight aspect of bench pressing.
• 5-10 Pull ups-This can be tricky for me and my weak armed friends, but have no fear. There is a machine at the gym that helps you work on your pull up by lowing your weight that you have to pull up, so you can start low and work your way up. If that does not work, you can hold yourself in a pull up position for 30-45 seconds.
• 15 Squats- Our good friend the squat! Try doing 10 squats with a body bar. You do not have to put weights on it until you are ready.
• 15 Lunges- Be sure to not let your knee touch the ground, and do 15 on each leg!
• 10 Push Ups- There are machines to help you slowly increase the weight you can do a push up with, or you can try pushups against the wall. Either way, work on those arms!
• 10 Lat Pull Downs- This is an excellent machine at the gym that can really help condition and tone your arms.
• 10 leg curls- Find a machine that works your thighs and another that works on your calves. One you sit as if in a chair, and the second you lay down on belly down. These are excellent leg toners!

Once you have completed this circuit, start back at the beginning and do them 2 more times. If everything is located in the same room, this exercise should take 25-35 minutes.

Routene 2 (Home)

• 10 push ups- regular or wall push ups
• 10 dumbell curls per arm -use a weight size that feels comfortable or waterbottles filled with sand.
• 30 seconds of arm circles with dumbells in hand. Put your arms straight out like a scarecrow and make tiny circles for 30 seconds.
• 16 Reverse Crunches
• 30 crunches
• 30 seconds plank
• 20 squats
• 15 lunges on each leg
• 1 minute wall sit - lean against the wall as if in a chair with your bottom level to your knees.

Complete the routine and start it over again 2 more times. This work out should take 25-35 minutes

Have a Happy Workout!

~Healthy Girl

Low Fat Chicken Wraps

Nowadays, chicken wraps are the way to go. Places all over are offering them as a quick snack or healthy lunch. But are they really that healthy? Mc Donald's snack wrap is drenched in ranch and salt. Try making your own snack wrap at home. My version is bigger, lower fat, and will keep you full longer.

Makes 4 Servings

What you'll need:

4 Whole wheat tortillas

2 Boneless, skinless chicken breasts

lowfat ranch (I like Kraft)

half a tomato

quarter of an onion

shredded cheddar cheese (or your favorite cheese, feta is great too)

1 1/2 cups of baby romaine lettuce or spinach leaves

2 tsp minced garlic

splash of chicken stock or broth

Extra Virgin Olive Oil (or your choice of cooking oil)

1 tsp onion powder

1 tsp of basil

dash of pepper

 Directions:

Make sure chicken is defrosted before cooking. Cut the breasts up into small bite size pieces and put in into the pan at medium heat with a dash of EVO, stiring occasionally. When the pieces start to get a golden brown, add the pepper, basil, chicken stock, garlic, and onion powder, and let it simmer until most of the moisture is absorbed and evaporated.

Pour the chicken pieces in a bowl and place in the freezer for five minutes to cool while you prepare your wrap. Cut up the onion and tomato into small pieces and put them in a bowl.  Add the lettuce and cooled chicken and a splash of ranch. Mix together. Take a tablespoon of your ranch and spread it across the inside of each wrap. Add the ingredients from the bowl to each wrap evenly and add a small sprinkle of shredded cheddar cheese. Wrap those suckers up and you’re good to go!

 Enjoy!

~Healthy Girl

 

 

 

10 Minute Workout

Many of you have jobs, school, kids, volunteer work, housework, or some combination of these put together. This leaves very little time for work outs. I want to tell you that if you are trying to lose weight, dieting alone can be a very tedious and slow process. But many of you say you don't have time to work out. Understandable. Many people have been there, done that. Here is a 10 minute workout video by Sparkpeople.com to help get some calorie burning going on in your body. This workout includes the warm up and cool down, so you're all set. Try this workout before your daily shower routene, to save even more time.

 

sparkpeople.com is also a great place to go if you want support for your workouts and weightloss efforts. You can sign up and join a community near you. This site offers calorie counters to keep track of your eating, it has expert written articles about health and fitness, and many workout videos and routenes for you to try. You can track you weightloss, talk in the forum, and meet up with locals in your area with the same goals in mind.

~Healthy Girl