If you have fallen back into your old habit of grabbing a quick doughnut or pastry treat early in the morning for convenience, remind yourself one doughnut contains more than 300 calories and is high in carbohydrates, fats and sugars. That one seemingly innocent treat can send your blood sugar soaring.

Your body may feel a sudden energy surge, but this will be spent quickly. then your system will go through a rebound that can make you feel extremely tired and out of sorts.

This is the beginning of a seesaw effect in your body that is often fueled by snack foods high in sugar and carbohydrates. Remember how difficult it was to balance a seesaw perfectly on the playground? this balancing act is what you are forcing your body to do when you eat foods that contain no real nutrition, but are heavily loaded with unhealthy fats, sugars and simple carbohydrates.

So just exactly what do you need to eat if you want to get back on the path to good nutrition and health? For starters you need to avoid fad diets and stay clear of foods filled with empty calories, sugars and fats.

Here are a few basic guidelines to get you on the right track.

-Opt for a dietary program that is packed with whole grains, fruits, veggies as well as some healthy fats and oils.

-Be sure your daily meals contain good carbohydrates such as whole grains; do not eliminate all carbohydrates from your diet.

-Include plenty of fiber by eating a variety of fruits, veggies and whole grains.

-Choose lean, healthy protein sources such as poultry, nuts, fish and beans.

-Limit saturated and trans fats; choose oils that come from nuts, fish and plant sources.

-Select calcium-rich foods such as skim or low-fat milk, yogurt, cheese and vegetables.

-Add color to your plate by choosing a wide variety of fresh fruits and vegetables.

-Limit your use of salt and enjoy the rich, luscious flavors of the foods or add salt-free seasonings to enhance natural flavors.

-Plan ahead by creating a healthy shopping list or selecting restaurants that offer nutritious selections.

Often, making changes slowly can help you be more successful in creating new habits. Try incorporating one or more of these recommendations into your lifestyle each week. Over time, you will find that these nutritious choices will give you more fuel for your day and help improve your chances of successfully reaching your goals.

When following the master cleanse diet recipe a lot of people will make many mistakes. does that sound like you? Have you made many of those typical mistakes when following the master cleanse. Many of the mistakes made by most people while on the detox are mentioned below. Read and learn from them so you can avoid them next time.

It is too difficult for many people to follow the 10 day master cleanse diet.

Many people find it difficult to keep off the weight that they loose when they do the master cleanse.

The taste in the mouth gets worst as you get on with the cleanse. What many people don’t know is that they can do a few simple things to overcome this.

When the master cleanse diet recipe is done correctly the body will reset itself and get rid of all cravings for the wrong foods that you once were addicted to, but because many people fail to follow the detox properly they are not able to achieve this.

A bit of discomfort while on the detox is good for you, but this is where a lot of people give up because they cant take a bit of discomfort. The discomfort means that the detox is working and your body is getting rid of the toxins.

The master cleanse diet recipe will give you great results if you avoid many of these mistakes.

02.28.2010 – Fethiye, Turkey – The Sun dried tomatoes from the Southern Anatolian region of Turkey have been prepared using the same technique for 100’s of years. Drying seasonal vegetables such as tomatoes, peppers, aubergines and mushrooms have long been a way of life for the farming families as a way of preserving vegetables for year round consumption.

The sun dried tomatoes are dried by placing them in the sun to remove most of the water content. It takes approximately 8 kilos/20 pounds of fresh, ripe tomatoes to dry down to just one pound of sun dried tomatoes. The tomatoes dried using this technique have the same nutritional value as the fresh tomatoes they are made from: they are high in lycopene, antioxidants, vitamin C and low in sodium, fat, calories and a very tasty mouthful.

Fresh are tomatoes are sliced and placed in the hot sun on specially prepared surfaces on the flat roof tops and for several days until they are dry. This process is still common in many of the villages today but with the popularity of sun dried tomatoes as a tasty ingredient in the US and Europe the tomatoes are dried in much larger quantities and under strict quality controls.

The region of Fethiye is one of the largest tomatoe producing areas in Turkey and offers importers of sun dried tomatoes a great business opportunity capitalising of the low production and labour costs in Turkey. Tomatoes dried under this process are used in a wide variety of recipes and are ideal for health food stores.

Interesting facts about tomatoes dried under the Mediterranean sun:

• It takes 8 kilos/20 pounds of fresh tomatoes to make one pound of sun-dried tomatoes
• Tomatoes are rich in lycopene, which may help protect against diseases such as cancer and heart disease.
• One medium sun-dried tomato can provide 40% of your daily requirement of Vitamin C.
• A diet rich in tomato-based foods has been linked to a decreased risk of prostate cancer.
• Sun dried tomatoes are low in fat, calories & sodium, and free from saturated fat & cholesterol.
• Sun dried tomatoes are high in vitamin A & C, and a good source of potassium.
• Fresh tomatoes are 93% water.
• One cup of raw sun-dried tomatoes has 8 grams of carbohydrates.
• Historically, Asians have used tomatoes to remedy ailments from asthma to cancer.
• Sun dried tomatoes are lipophilic, which means their nutritional value is increased by being cooked olive or hazelnut oil.
• Sun dried tomatoes are rich in vitamins and fibre.

For more details:

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Walking is easy and simple and just about anyone can do it.

Walking does not need any special skills (we’ve been walking since we were toddlers), equipment, clothing, or warm ups and there are no fees to pay. all that is required is a pair of good quality, comfortable walking shoes (and for some people the advice of their doctor).

Health professionals recommend 45 minutes to an hour a day of walking (it doesn’t need to be done all at one time!)

The same professionals say people who walk have a better chance of living longer.

It sounds very encouraging, but walking must be done using common sense and with safety first in mind at all times.

The only solution for the pedestrian is defensive walking. here are some tips:

* Modern automobiles are quiet. So always look both ways in quick succession to make sure a car isn’t bearing down on you before you start across any street or road.

* Drivers make mistakes. Sometimes they don’t stop at intersections when they should. Or they don’t signal for turns. Anticipate these kinds of drivers.

* Cross the roadway only at intersections or designated crosswalks. and signal your crossing to motorists. an umbrella or newspaper works fine. Remember, you may not be as fast on your feet as you once were.

* Watch traffic carefully. Don’t count on cars to stop for you at the last moment. Wait for a long break in traffic.

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The season of Lent is the perfect time to consider a plant-based diet. this 40-day period preceding Easter is when Christians have traditionally abstained from meat and dairy in memory of Jesus’ 40 days of fasting and prayer before dying on the cross. such a gesture would be a tangible expression of Jesus’ message of compassion and love for all living beings.

Animals are being raised for food under abject conditions of caging, crowding, deprivation, drugging, mutilation, and manhandling. When trucked to slaughterhouses, they travel for days without food or water only to be bled, skinned, and dismembered while still conscious. Wastes from factory farms foul the water we drink and the air we breathe, and meat production accounts for 18 percent of greenhouse gases responsible for global warming. most chronic killer diseases are linked to consumption of animal products.

We have choices, and there are consequences: blessings and curses. We can continue to subsidize these sins against nature with every food purchase, or we can show our respect for Jesus’ message by accepting a wholesome, nonviolent diet of vegetables, fruits, and grains first mandated in Genesis I-29.

For additional information, visit veg4lent.org/ or enter “vegan recipes” in a search engine for some exciting cuisine.

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While we all want to get healthier, most of us find it hard to make big changes in our lives – especially when it comes to diet and exercise.

However, with heart and cardiovascular disease remaining the country’s number-one killer, it’s important to remember that a few simple lifestyle modifications and some dedication potentially can make a big difference in living a healthier life now and extending your golden years.

“Simply thinking positively will not get the job done,” says Joseph Piscatella, an authority on heart-healthy habits and best-selling author of ten books, including the new “Positive Mind, Healthy Heart: take Charge of your Cardiac Health, one Day at a Time.”

“You need to take action and keep on doing it in order to develop new habits,” he stresses.

If you’re just starting out adopting new lifestyle choices to strengthen your heart, you first need to set realistic goals. By setting explicit, achievable goals, you’ll have an easier time adopting good habits. Unrealistic expectations ultimately can do more harm than good.

Once you get rolling, here are a few points to help guide you to better heart health:

•Think of your Family: “Take some time to think about your kids or grandkids,” says Piscatella. “They need you to lead by example.” Motivation sometimes can be difficult to muster when starting to make significant lifestyle changes. what better way to push yourself than to think about how it might benefit your family?

•Forget Candy, try Fruit: Diet is a big part of enhancing heart strength. Eating only broccoli and carrots isn’t necessary, but remember that many snack foods are high in trans fats and calories. Substituting apples, bananas, and other fruits for fattier snack foods is a great way to kickstart your new healthy lifestyle.

•Try Walking: We do it daily, but not all of us do it enough. You don’t necessarily need to hit the gym – simply dedicating a small block of the day to a pleasant walk can make a major difference in getting your heart pumping. Once you’re comfortable walking, consider upgrading to a brisker pace. Eventually, you should feel a difference in your overall health.

•No More Crash Diets: The plight of dieters has been well-documented. according to Piscatella’s book, “Positive Mind, Healthy Heart,” 97 percent of crash dieters re-gain their weight and more within a year. This is particularly true of dieters attempting to drastically reduce daily calorie consumption. Simply choosing different types of foods and making gradual exercise changes is more sensible.

Before beginning any exercise program, consult your doctor.

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A lot of people suffer from asthma , myself included, and it’s great to hear that your condition doesn’t stop you from working out. That said, there are ways you can make exercising safer and more pleasant, so check out my tips below. Exercise during times of the day when your breathing is at its best. if you tend to wake up not being able to breathe, then a pre-work run may not be the best idea for you. Don’t forget the warm-up . Going right into a 10-mile bike ride may be too much for your lungs. Avoid exercise that makes you out of breath. along the same lines, avoid extreme interval training , especially if you suffer from exercise-induced asthma. while moving at different paces is OK when it comes to your breathing, you don’t want to move too fast so that you’re huffing and puffing and taxing your respiratory system. Stick to consistent speeds, or if you like varying your speeds, just do so at a pace that your lungs can keep up with. Always keep water nearby to stay hydrated. It’s also good to sip in case you start to wheeze or feel a tickle in your throat. Many people

who suffer from asthma experience runny noses when exercising, so be sure to keep tissues on hand. For other important tips read more. For exercise-induced asthma , my doctor recommended that I take a puff of Albuterol (rescue inhaler) before exercise to open my airways and prevent an attack. Talk to your doctor to see if they recommend that for you as well. if cold weather triggers your asthma, exercise indoors in the Winter months. if you’re determined to exercise outside, start off slow. Run a few minutes outdoors at first, and gradually build up your time to let your lungs get used to it. Also, wearing a neck warmer , scarf, or other protective layer over your nose and mouth may prevent symptoms, since it keeps the air you’re breathing moist. Dry air tends to cause a burning feeling and can trigger an attack. Don’t avoid exercise. if you’re worried that working out may trigger an attack, find a low-impact type of movement that’s easy on your lungs such as walking or yoga. if you have any other fitness tips for your fellow asthma suffers, please share them below.

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Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.Jennifer Nelson is your link to a better diet. As specialty editor of the Food & Nutrition Center, she plays a vital role in bringing you healthy recipes and meal planning.

“Nutrition is one way people have direct control over the quality of their lives,” she says. “I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease.”

A St. Paul, Minn., native, she is certified by the National Board of Nutrition Support Certification, has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.

She leads clinical nutrition efforts for a staff of more than 50 clinical dietitians and nine dietetic technicians and oversees staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the James Beard Foundation Award-winning “The New Mayo Clinic Cookbook.” She has been a contributing author to and reviewer of many Mayo Clinic books, including “Mayo Clinic Healthy Weight for EveryBody,” “The Mayo Clinic Family Health Book” and “The Mayo Clinic/Williams Sonoma Cookbook.” She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and answering nutrition questions posed to ask a Specialist.

Katherine Zeratsky, R.D., L.D.As a specialty editor for the Food & Nutrition Center, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.

A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.

She is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.

Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.

She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.

In my regular life, I’m pretty active. I do Pilates, take a dance class and walk almost everyday. so I think I am reasonably fit. But, this week, I’ve given up all those activities to take my place on the couch in front of the TV to watch our amazing Olympic athletes.

From the opening ceremonies to the close, I follow all the events with excitement, pride and awe. they are the epitome of excellence whether they win gold or come in low on the list. To have arrived at this event is a remarkable accomplishment. And besides their rigorous training routines, what they eat is part of their success. Now, the best of diets and the best of fitness isn’t going to make most of us Olympic athletes, but there is lots of evidence that what we eat can make a difference to our fitness and performance. here are 5 tips for eating for peak performance:

HEALTHY CARBS are the cornerstone of an active diet. they provide key fuel to your muscles, energy for exercise and the more rigorous the exercise, the more you need. since your body can only store a certain amount, you have to restock your stores before, after and sometimes even during a workout. The best carbs are the healthiest ones — whole grain breads, cereals, pasta, grains, fruits, vegetables.

FLUIDS are another key to peak performance. you should drink fluids through the day and within an hour before you start to exercise. During your work out, you must have fluids to replace the sweat you lose and then you should drink again when you are finished. good fluid sources include water, sports drinks, juices, soups, smoothies and watery foods like fruits and vegetables. Water is fine for events that are less than an hour long and low to moderate in intensity. For longer events and higher intensity, sports drinks are good options because they contain carbohydrate and minerals like sodium and potassium that get lost through exercise. If you drink juice while you are exercising, it should be diluted — one part juice to one part water.

PROTEIN is important for building and repairing muscles but for light exercise, eating a high protein diet is neither necessary or helpful. Protein-rich foods include poultry, lean meat, fish, eggs, lentils and beans, soy products, nuts and seeds and milk products. Eating these foods two to three times a day will provide the protein you need. Frequent, strenuous and/or prolonged exercise does increase your protein needs but you can generally meet this through diet. Excess protein does not build new muscles. Exercise plus extra calories to support the exercise are key.

The food you eat before you workout should provide energy for your working muscles. A carbohydrate-rich snack or meal will fuel your muscles but it’s good to experiment with food and drink so you don’t eat anything that upsets your stomach or interferes with your sport. an hour or two before you exercise, you should eat a snack that contains mostly carbohydrates and very little fat (it takes too long to digest). A banana, a fruit smoothie, small bagel or an energy bar are all suggestions. It’s not a good to exercise on a full stomach so if you have a large meal, wait a few hours so your food can digest.

Taking supplements will not provide you with more energy. The foods you eat, a well balanced diet, full of vitamins and minerals is what gives you energy and fuels your sport.

February is American Heart Month — Dr. Eric Herzog, M.D., a family medicine physician at Banner Churchill Community Hospital, shares some heart health tips.

Three of Hearts — Don’t gamble with your ticker. know the risk factors for heart disease and how to prevent them.

If you don’t believe the old adage that prevention is the best medicine, consider this: the power to control — and maybe even prevent — three of the biggest risk factors for heart disease lies in your own hands.

Those three risk factors are diabetes, high blood pressure and high cholesterol. just having one of these conditions increases the odds that you’ll develop heart disease, the leading cause of death in the United States.

Even more significant, people with one of these conditions are more likely to be diagnosed with one or both of the others. and the risk of death from coronary heart disease increases 65 percent in people with all three conditions, according to a recent study conducted by the Heart Disease Prevention Program at the University of California, Irvine.

Fortunately, modern medicine offers excellent treatments for diabetes, high blood pressure and high cholesterol.

But nothing is as effective as the steps you can take on your own to control or prevent these conditions — steps that echo the same kind of good advice your mother may have given you when you were a child.

Why are people with diabetes, high cholesterol or high blood pressure more likely to develop the other two? Researchers have pinpointed a constellation of risk factors — including these three conditions — that will cling together in one person at the same time. this is known as metabolic syndrome.

They’ve also determined that the underlying problem in people with metabolic syndrome is insulin resistance. in the simplest terms, this means the body isn’t using insulin properly and secretes increased insulin as a result, which can lead to type 2 diabetes, high blood pressure, high cholesterol and other conditions.

“Being overweight is the most powerful predictor of becoming insulin resistant. It’s more powerful than your genetic influences,” says Herzog. “And 64 percent of this country’s population is overweight.”

Diabetes, high cholesterol and high blood pressure are all exacerbated or can be caused by being overweight. as people gain more weight, they become increasingly insulin resistant, which, in turn, makes it tougher to lose the extra pounds. It’s a vicious cycle that takes some determination to escape.

It’s worth the effort, however, considering the serious damage that can be done. Uncontrolled diabetes can cause vascular disease, which narrows the arteries that carry blood from the heart. it can also lead to macrovascular disease, which can block blood vessels. Ultimately, with either condition, the heart has to work harder to do its job.

This is the same problem caused by high LDL cholesterol (commonly referred to as “bad” cholesterol), which leads to the narrowing of blood vessels. High blood pressure enlarges and weakens the heart, making both the heart and the arteries more susceptible to injury.

Don’t just Sit There

Knowing that you can personally influence your own health is the good news. but for many people, that’s also the bad news.

“People always look for high-tech solutions, but it really comes down to what your grandmother told you: Get off your butt and don’t eat so much,” says Herzog

However, it isn’t always easy to convince people that they need to be vigilant about preventing diabetes, high blood pressure and high cholesterol, largely because the conditions generally don’t produce symptoms until they’ve progressed to a dangerous level.

Herzog emphasizes that lifestyle and diet are the best ways to conquer insulin resistance, which is proven to lower cholesterol, blood pressure and the high blood sugar associated with diabetes.

He advocates a “right foods” diet and regular exercise to help keep diabetes, high cholesterol and high blood pressure at bay — not to mention a host of other health concerns, including cancer.

“Exercise is the closest thing we have to a magic bullet in terms of disease prevention,” he explains. “And people can protect themselves against our nation’s chronic diseases by harnessing the power of the right foods.”