Low-Fat Foods: 5 Things You Need to Know

You’ve seen “low-fat” labels all over everything from dairy products to snack foods, but what do they mean? And are they really considered “healthy” anymore?

Stores are meant to sell you goods, and the best way to do that is to market, market, market. Tacking “low” onto pretty much anything makes an item seem more appealing, no matter what follows—low-sodium, low-cholesterol, low-calorie, etc. And since we associate fat with weight, anything that’s low-fat sounds like a winner to us. But we need to put these brain associations into perspective. Here are 5 things to know about low-fat foods.

1. There’s good fat, and there’s bad fat Let’s talk fat basics—because you do need fat in your diet. The monounsaturated and polyunsaturated fats found in oils, nuts, seeds and fatty fish are the gold standard. “These heart-healthy fats and have been shown to improve cholesterol levels, and decrease risk of developing cardiovascular disease and diabetes,” says registered dietitian Barbara Linhardt, M.S., R.D.

Then, there’s saturated fat and trans fat, found in animal fats and processed foods, which are the basically the enemy. “We now know that trans fat intake is associated with high cholesterol and an increased risk of developing cardiovascular disease,” Linhardt says. “As a result, many states have banned adding trans fats to food items and the FDA is moving to ban trans fats from our grocery stores and restaurants entirely.”

The takeaway: unsaturated fats are good, saturated and trans fats are not.

2. Yes, fat can be linked to weight gain If you’re completely ignoring the pros about fats, it’s probably because you associate fat intake with weight gain. There’s a good reason for that: “Compared to carbohydrates and protein, which clock in at 4 calories per gram, fat is high in calories at 9 calories per gram,” Linhardt says. “If we eat a lot of high fat items, we are going to take in a lot of calories, which will lead to excess weight gain.”

The takeaway: be aware of fatty foods. You can’t just sit down and pop almonds into your mouth all night long, even though they contain good fat and are technically good for you.

3. If the label says “low-fat,” it’s probably processed There are tons of good-for-you low-fat foods, including fruits, veggies and whole grains—all of which are all naturally low in fat and calories, and high in vitamins, minerals, and fiber. “These are all great things to keep our immune system, digestive system, and entire body going strong,” says Linhardt. That said, any food that has a label touting “low-fat,” more often than not, is going to be a processed food.

“When processed foods are low-fat, they are often high in sodium or sugar,” Linhardt says. “High-sodium diets can increase your risk of high blood pressure, and too much sugar can lead to weight gain and other health problems, like diabetes.” So that bag of low-fat chips? Not exactly a health food.

The takeaway: A low-fat food that comes in a box, can, or bottle is a red flag. Always read the nutrition label to avoid digging into high-sodium, high-sugar foods.

4. You need to watch serving sizes You might want to beware of such “healthy” low-fat foods for another reason, too. There’s a little psychological phenomenon known as the SnackWells effect, which is the idea that you might go overboard when a food item is seemingly better for you. An example would be noshing on, say, four low-cal, low-fat SnackWells cookies instead of just one homemade chocolate chunk. Because… it’s “healthy.” (Not so much.)

The takeaway: If a box of low-fat crackers has a serving size of 10, and you think you could easily munch on 30 in one sitting, it’s best to stop before you start.

5. It’s best to stick with naturally, low-fat foods Above all else: opt for whole foods like fruits, vegetables, and grains over processed foods (on which you’ll find those “low-fat” labels). While they may be OK in moderation, eating all low-fat canned, bottled, and boxed products does not a healthy diet make. “Foods that are rich in protein and fiber are great at helping stay on track with your daily calorie goals, while keeping you feeling satiated and regular,” says Linhardt. “They may not come with labels, but when you pick up an avocado or sweet potato, you’re making a positive choice. Yes, avocados are high in fat and sweet potatoes are high in carbs, but the amazing thing is they are both healthy.”

The takeaway: With whole foods, you don’t have to worry about reading a label to know you’ve made a healthy choice.

From My Fitness Pal

Jamie Oliver’s 10 tips to a healthy lifestyle

Eating healthily is all about balance. Every now and then it’s perfectly OK to have pie for dinner or a nice slice of cake at teatime – treats are a part of life – but it's also important to recognise when we're pushing things too far. Indulgent food should be enjoyed and savoured, but only occasionally – it's important to remember that the majority of our diet should be made up of balanced, nutritious everyday foods. Make healthy food a priority in your life and allow it to bring your family and friends together. Learn to love how it makes you feel, how delicious it is and remember that a healthy balanced diet and regular exercise are the keys to a healthy lifestyle.

1. COOK FROM SCRATCH

This is one of the most important life skills you can learn. It allows you to have complete control of what goes into your food.

2. EAT A BALANCED DIET

Aim to eat a balanced diet that contains each of the food groups in the correct proportions.

3. VARIETY IS KEY – EAT THE RAINBOW

Fill your diet with a wide range of fruits, vegetables, lean meats, fish, eggs, pulses, nuts, seeds, wholegrains and naturally low fat dairy foods. When it comes to fruit and veg, different colours provide your body with the different nutrients it needs to stay strong and healthy – it's not just greens that are good for you!

4. UNDERSTAND WHAT YOU'RE EATING

Make an effort to learn about the food you're eating – we all need to understand where food comes from and how it affects our bodies.

5. EAT NUTRITIOUS CALORIES

Make sure the majority of your energy intake comes from nutritious calories that also provide your body with nutrients like vitamins, minerals, protein, fibre and good fats. Avoid empty calories.

6. DON'T SKIP BREAKFAST

Breakfast kick-starts your metabolism and helps you to be alert and awake throughout the day. Make sure you always eat a nutritious breakfast. Make it wholesome and make it count.

7. READ THE SMALL PRINT

It's important to read packaging correctly. Be aware of the recommended portion sizes, and the sugar, salt and saturated fat contents. Remember that not all E-numbers are bad, but too many is often a bad sign.

8. DRINK MORE WATER

Water is an essential part of your diet. Drink plenty of water and avoid empty calories from things such as fizzy drinks, energy drinks or juices with added sugar. Eat your calories don't drink them.

9. KEEP ACTIVE

Exercise is an extremely important factor in staying healthy so try to be as active as you can.

10. SLEEP WELL

Make sure you get enough sleep – it's an essential part of being healthy and directly affects how well we are able to learn, grow and act in life. While we're asleep, our bodies have that all-important time to repair.

After Reading This You Will Never Throw Away The Used Tea Bags Again

You are throwing out used tea bags? After reading this article you will not throw away any used tea bags again.

All of us know the healing properties of tea, but not many know that already used teabags can be used in many different ways.

1. Get Rid of The Redness on Your Eyes

Put a couple of teabags in cold water and let them soak for 2 minutes. Place them onto your eyelids. Let them stay there for couple of minutes. After you put them away the redness will be gone and your eyes will look fresher and more youthful.

2. Marinate Meat

In order to prevent the meat from getting hard and resilient marinate it with already used teabags. The tea’s aroma will make the meat’s taste richer and it will also make it softer.

3. Clean Your Home

Tea can clean dirty mirrors, floors and even linoleum.

4. Freshen Your Clothes And Shoes

Store the previously used and dried teabags in the closet in order to make your clothes smell nicer. You can also put one of these bags in each shoe. It will get rid of the unpleasant smell in no time.

5. Mitigate Pain

In case you have some wound inside your mouth bite down previously used teabag. The tea’s compounds will relieve the pain and it will increase the healing process.

6. Mitigate Sunburns And Get Rid of Acne

In case you have sunburns and/or acne, teabags will give you relief. Place already used teabag on the affected area(s) [whether is for acne or sunburn(s)]. Teabags will bring you relief and will cool down the affected area. It will also help you get rid of acne anywhere on your body.

From Healthy Food House

10 Reasons Why Chia Seed is The Healthiest Food in The world

Chia seeds are among the healthiest and most nutritious foods on the planet. They are full of nutrients that can have significant benefits on your body and brain. We present 10 healthcare benefits of chia seeds, which are supported and proven in scientific studies. 

1. Regulates blood sugar

The gelatin casing that chia seeds create when exposed to fluids can prevent the supply of sugar in the blood. Studies even see the chia seeds as a natural treatment for type 2 diabetes, because of the ability for slow digestion.

Fact Plus: It contains two times more potassium than a banana.

2. Helps in losing fat around the stomach

Chia has a positive effect on blood sugar, which is struggling with insulin resistance, which may contribute to increased fat in the abdomen. Some add chia seeds in the diet to combat this resistance and help your stomach to feel and look great.

Fact Plus: Better source of carbohydrates in relation to any other grain.

3. A large amount of omega-3

Chia seeds are loaded with omega-3 fatty acids, with nearly five grams in two tablespoons. These fats are important for the brain health.

Fact Plus: There are eight times more omega-3 than in a salmon.

4. Many proteins

Chia seeds are an excellent source of protein for vegetarians and contain no cholesterol. 28 grams of chia seeds contains 4.4 grams of protein, almost 10 percent of your ideal daily intake.

Fact plus: “Ghia” is an ancient Mayan word for “strength.”

5. Good alternative for eggs

Chia is a great vegan alternative for eggs. The outer layer of the seed forms a gel when mixed with liquid and has the same properties as the egg. Use chia seeds in your cooking to increase the nutritional level of food and baked goods.

Fact Plus: It contains seven times more vitamin C than an orange.

6. Rich in fiber

28 grams of chia seeds has about one third of the recommended daily intake of fiber for adults. Foods rich in fiber which is as great in helping you feel full longer and to avoid between-meal snacks, and are important for healthy digestion.

Fact Plus: There is more fiber than in any kind of nut.

7. Calcium for healthy teeth and bones

Eating chia seeds is 18 percent of the recommended daily intake of calcium, which will give a big improvement in the bone and oral health, and helps prevent bone diseases such as osteoporosis.

Fact Plus: It contains five times more calcium than milk in one serving.

8. Keeps the heart healthy and happy 

As it helps with blood pressure in diabetics, chia seeds can also promote healthy cholesterol, and reduce total cholesterol and bad cholesterol triglycerides.

Fact Plus: The Chia also has antioxidant levels comparable to blueberries.

9. Contains phosphorus

Phosphorus helps strengthen bones and teeth, and helps in the growth of cells and tissues. Chia seeds contain 27 percent of your recommended daily intake of phosphorus.

Fact Plus: It contains six times more iron than spinach.

10. Great source of Manganese

Although not much is known as an nutrient, manganese is important for your health. It helps your body to process other important nutrients and helps in strengthening the bones. 28 ounces (one serving) of chia seeds contains 30 percent of your recommended daily intake of manganese.

Fact Plus: Contains approximately 30 percent of the daily intake of manganese, magnesium and phosphorus.

From Healthy Food Team

8 Great Reasons to Get More Sleep – Starting Tonight

Too many of us fight sleep, not wanting to miss anything. Unfortunately, as with most things in life, there are consequences when you don’t get enough sleep. Here are eight health reasons why you should turn off the light (and the TV and tablet) earlier tonight:

1. Your immune system will work better. We know that sleep is necessary for a normal functioning immune system. Numerous studies have shown that our immune system works best when we get adequate sleep. In fact, several studies have demonstrated poor responses to vaccines for influenza and hepatitis when subjects were sleep deprived.

2. Your memory will improve, and your golf game may be better. It has been fully demonstrated that sleep is necessary for memory consolidation. Actually, when research subjects got a good night’s sleep after learning new information, they performed much better on testing than those who did not sleep. This pertains to factual memory (also referred to as declarative memory), as well as procedural memory, such as learning to ride a bike or swing a golf club.

3. You’ll feel better emotionally. We know that chronically sleep-deprived people have a much higher incidence of anxiety disorders and depression. This is probably due to sleep’s critical role in emotional processing, which appears to mainly take place during REM (dream sleep) but is by no means confined only to this stage of sleep.

4. Your brain will be “cleaner.” As I point out in my book, Sleep Soundly Every Night, Feel Fantastic Every Day, it is during sleep that our brain performs several regenerative processes. The brain’s neuroplasticity – the ability to from new pathways and connections – is very much sleep dependent. Additionally, housekeeping chores, such as clearing out various neurotoxins that build up in the brain during the day, occur at a rate ten times greater during sleep.

5.  You’ll help repair and grow new tissue. It is during sleep that we produce most of our growth hormone. In fact, this production is most closely linked to deep or slow-wave sleep. In children, this is intimately linked with their growth. In adults, it is very important in tissue repair. If you are a body builder or an athlete, it is crucial to get enough sleep to allow your musculoskeletal system to restore itself.

6. You’ll help stabilize your blood sugar level. We know that sleep-deprived people have a higher incidence of diabetes. This is because sleep deprivation leads to insulin resistance. As a result, insulin is unable to get into cells and exert its influence. In recent papers, the American Diabetes Association has been stressing the importance of sleep in preventing and treating diabetes.

7.  You just may lose weight. Want to reduce that waistline? Get seven to eight hours of sleep. Insufficient sleep leads to excessive production of a hormone called ghrelin. Ghrelin is an appetite-promoting hormone. It also impedes the production of leptin, an appetite-suppressing hormone.

8.  You may live longer. Study after study has shown that those of us who chronically sleep less than seven hours a night do not live as long. We are far more likely to develop high blood pressure, strokes, and heart attacks. As a result, we have a shorter lifespan.

All of these reasons add up to one thing: We need to make sleep a priority. Unfortunately, some consider sleep to be a waste of time. Just the opposite is true. Sleep is critical for your emotional and physical well-being, and there is no substitute. Get more sleep, starting now.

From Everyday Health

Health Benefits of Tea

For centuries, tea has been used in alternative medicine to treat everything from cancer to constipation. Recent research supports these claims: Studies have shown that tea may protect against heart disease, Alzheimer's and many types of cancer. You may think that if you’ve tried one tea, you’ve tried them all, but that’s not the case. There's a wide range of flavors within every type of tea and host of different preventative health benefits. Learn how sipping on a cup of the right kind of tea could be the answer to your health problems.

Passionflower Tea

For Anxiety 

Passionflower has the flavone chrysin, which has anti-anxiety benefits. It works best for people with anxiety who also experience a lot of circular thinking or obsessive thoughts. Try a cup of passionflower tea before bed to calm your mind.

Oolong Tea

For Weight Loss 

Oolong tea boosts metabolism, helping you burn fat faster. Its unique catechin (an antioxidant) and caffeine combination ignites your body’s fat-burning furnace and raises your metabolism for up to 2 hours after drinking it. Oolong tea also contains polyphenols that help block fat-building enzymes. Studies have shown that drinking oolong tea has led to sustained weight loss and a smaller waist size. Be careful not to overload your tea with sugar, which will negate the benefits.

Yerba Mate Tea

For Weight Loss 

Popular in South America, yerba mate tea is chockfull of antioxidants and vitamins and can help you lose fat. It contains the fat-fighting compound mateine, which gives you a metabolism and energy boost. Known as a cravings-killer, it saves you from consuming empty calories you'd normally reach for. Additionally, yerba mate does not produce the caffeine-related crashes that some people experience with coffee and can give you 3-4 hours of very stable, clean energy.

White Tea

For Weight Loss 

White tea is less processed than other forms of tea, therefore the polyphenols, a type of antioxidant, are extra potent. White tea contains ECGC, an antioxidant that prevents new fat cells from forming and fights signs of aging, like wrinkles. Research indicates that these benefits may protect against colon cancer, among other cancers. White tea’s flavor ranges from delicate to bold.

Black Tea

For Fresh Breath 

Black tea helps keep your breath smelling sweet because it is full of polyphenols, powerful antioxidants that stop plaque from clinging to your teeth. Plaque build-up leads to bad breath, among other dental problems. Studies have also found polyphenols inhibit the growth of bacteria in the mouth, thus minimizing the foul-smelling compounds that those bacteria produce. Black tea also helps stop belly fat before it starts. Studies show that polysaccharides in black tea have glucose-inhibiting properties – meaning that it may also help to prevent diabetes.

Ginger Tea

For Headaches 

Ginger works as an anti-inflammatory agent blocking prostagladins – the chemical messengers that cause a slight swelling in the brain. Ginger tea reduces inflammation in about the same amount of time as it would take an aspirin to work. Drink a cup at the onset of your headache to stop pain in its tracks.

Ginseng Tea

For a Libido Boost 

This tea boosts sexual arousal and helps combat erectile dysfunction. Ginseng contains compounds called ginsenosides that affect gonadal tissue, increasing sperm count as well heightening sexual satisfaction for both women and men.

Green Tea

For Overall Health 

This tea has many properties that can help keep you in tip-top health. It contains a phytonutrient called EGCG that increases the hormone CCK, which is responsible for creating the feeling of satiation. Green tea's high EGCG content also makes it an effective cancer fighter. Studies show that drinking green tea may potentially prevent the onset or slow the progression of dementia.

Licorice Root Tea

For a Sweet Tooth 

Licorice (the root, not the candy) is an herb that grows in the Mediterranean and throughout Asia, and is actually sweeter than sugar, with zero calories. In addition to being good for your sweet tooth, it’s also an anti-inflammatory that has bacterial-killing properties and a range of other health benefits, including therapeutic compounds that soothe sore throats.

Nettle Tea

For Allergies 

This tea has antihistamine properties and can prevent hay fever or allergy attacks from happening in the first place. It also relieves annoying allergy symptoms like stuffy nose, sneezing and itchy eyes. Nettle tea is dense, so brew it for 15-20 minutes. Make a larger pot during allergy season and keep in the fridge. Add lime to freshen taste.

Peppermint Tea

For Constipation 

Sip on this delicious yet potent tea to relieve constipation. Whenever you experience an uncomfortable bout of constipation, peppermint tea is sure to improve motility in the GI tract and get you going.

Valerian root tea

For Sleep 

If you’re having trouble sleeping, consider valerian tea. The natural compounds in valerian root have been used as a sedative and may help reduce the amount of time it takes for you to fall asleep. Try drinking valerian root tea a couple of hours before bedtime as a safer alternative to habit-forming sleep aids.

Safflower Tea

For Heart Health 

Tea made out of this powerful flower can boost your heart health! The antioxidants in safflower help prevent heart disease by decreasing inflammation in your arteries, keeping them flexible and less likely to clog. Get the benefits by sipping on a cup of safflower tea once a day.

Written by Dr. Mehmet Oz

12 Simple Tricks To Lose Weight Permanently

Provided the opportunity, most adults will overeat, however unconsciously, to store energy as fat. Also, given a chance, most adults will stay put to preserve energy (stored as fat) rather than move around to waste it. In practical terms, these two intrinsic biological traits – storage and preservation of energy – mean that weight loss is alien to the nature’s normal order, and that weight gain is a norm, not an exception.

With that in mind – that most of us are genetically preprogrammed to be work-lazy and food-greedy, maintaining normal weight is a huge challenge for anyone, while losing weight can be a lifelong fight against human nature itself.

No wonder, then, why it is so hard to crack the code of the obesity enigma. Still, it can be done by following a set of the following common sense rules:

Rule #1: Above all, a no-fail weight loss diet must contain less energy than you expend throughout the day, otherwise you aren’t going to lose any body fat, and may gain even more. Any time you encounter a plateau or begin gaining again a few weeks into your weight loss diet, it simply means that you are consuming more calories than your body can expend on energy and structural metabolism. I will elaborate on this rule in much greater detail in the next post.

Rule #2: A no-fail weight loss diet must be balanced. It’s actually quite difficult for many people to lose weight by eating unlimited fats as the late Dr. Atkins once suggested. A single gram of fat contains almost two-and-a-half times more energy than a single gram of carbohydrates, assimilates into the blood at a rate close to 98%, and contributes to weight gain just like carbs, only two-and-half times faster.

A high-carbohydrate diet, such as the Ornish diet, is just as fattening – many times more so – than the high-fat Atkins Diet. It is also a big no-no for health reasons because it shoots blood sugar, insulin, and triglycerides levels sky-high. Adding insult to injury, it may cause wasting of the bones and muscles because it lacks primary proteins by design. Even more damage results from its lack of the fats essential for assimilating fat-soluble micronutrients.

High-protein diets, such as the Paleo diet, are contra-indicated for most people past middle age (40+) because dietary proteins consumed in excess may cause gastric disorders, such as indigestion, heartburn, ulcers, gastroparesis, and other similar conditions.

Unlike these three extremes – high fat, high carb, or high protein, the most effective approach for weight loss contains all three nutrient groups in balanced physiological proportions, just as much as your body needs for its normal function, while, at the same time, allowing for sustained weight loss.

Rule #3: A no-fail diet must be simple to prepare, so you spend as little time in the kitchen as possible. If you really want to lose weight without failure, salivating over foods and recipes while cooking is not helpful. Neither is a lot of Food TV watching.

This is particularly true for people with pre-diabetes and type 2 diabetes – upwards of 80% of persons with adiposity – because even seeing pictures of food stimulates the release of first-phase insulin, which, in turn, incites hunger, appetite, and sugar cravings.

That is why any weight loss diet that comes with an accompanying cookbook or TV show is double jeopardy. First, it tricks you into believing that it works, and second – it sabotages itself. So don’t fall for this commonplace mistake assuming that you can pave your way out of obesity with gourmet meals and exciting menu.

Rule #4: A no-fail diet must reduce your appetite and hunger; otherwise you will not be able to stick with it much longer than a few weeks. Since both appetite and hunger are governed in part by primal instincts and unconditional reflexes, reducing them requires foods that are quick and simple to digest and assimilate, and that do not adversely affect the endocrine, immune, and nervous systems. And this brings us to…

Rule #5: A no-fail diet must not stimulate cravings for sweets and comfort food, otherwise you will compromise your weight loss even before starting it. To reduce cravings for sweets, which are a symptom of hypoglycemia, or low blood sugar, your diet should not contain anything that tastes sweet, even artificial sweeteners, because even the taste of sweetness stimulates the release of insulin – a sugar-craving hormone.

Artificial sweeteners while losing weight? Definitely not as they are totally counterproductive!

Rule #6: To reduce hunger pains you must prevent and eliminate gastric disorders. If you experience intense hunger pains, it may indicate that you are affected by an inflammation of your stomach mucosa, a condition known as gastritis. The pain goes away after eating because foods and fluids dilute the gastric acid and proteolytic enzymes, so the related pain is lessened. That is why hunger pains stimulate frequent eating and overeating – the exact opposite of what must to be done to lose weight.

Rule #7: To speed up satiety and prevent overeating you must consume low-density foods – a medical term for a reduced fiber diet. You must also avoid excess fluids, particularly after meals, because fiber and excess fluids distend the stomach, making it more difficult to fill it to the point of satiety the next time around.

Rule #8: To maintain a high rate of energy metabolism, you must normalize your thyroid function and prevent anemia. Early stage hypothyroidism deprives your body of energy, and slows down or interrupts weight loss. Elimination and prevention of anemia is an equally important condition for sustained weight loss. If your blood cannot transport oxygen efficiently, your energy levels drop, stimulating weight gain.

Rule #9: A no-fail diet must prevent undernutrition of critical nutrients, such as essential amino and fatty acids, vitamins, minerals, and microelements. A deficiency of these nutrients slows down energy and structural metabolism, and reduces or halts weight loss. In addition, chronic undernutrition stimulates intense cravings for foods that may contain missing nutrients, and this leads to overeating.

Ironically, a badly conceived and incorrectly executed weight loss diet may also ruin your appearance and accentuate your age by causing muscle wasting, skin sagging and pigmentation, hair loss, periodontal disease and ensuing tooth loss, height reduction, decreasing eyesight, and other telltale signs of weight loss-related undernutrition – the complete opposite of what you want to accomplish (i.e. to improve your appearance) by losing weight in the first place. And it goes without saying, that diet-related undernutrition is behind most of the nastiest health complications related to weight loss, particularly the “yo-yo” effect.

Rule #10: A no-fail diet must assure good sleep, because the more you sleep, the more weight you are going to lose. There are three reasons behind this paradox: First, the longer you sleep, the less you eat; second, the rate of energy metabolism during sleep is quite high, so it contributes to the loss of fat; third, cellular renewal takes place mostly while you are asleep, so the longer you sleep, the more resources, including body fat, are used for structural metabolism.

Rule #11: A no-fail diet must demonstrate ongoing weight loss constantly, otherwise you are not likely to continue your diet long enough to reach your desired weight. Since eating less intentionally is one of life‘s most difficult sacrifices, tangible weight loss is the best incentive to keep you going.

Constantly does not mean daily – the weight changes from day to day aren’t significant enough to register on consumer-grade scales. So, please, don‘t make a habit of checking your weight more than once a week to avoid discouragement and bathroom scale anxiety.

Finally, Rule #12: A no-fail diet must avoid and eliminate spoilers. These are not just foods and food additives that trigger hunger, stimulate appetite, diminish metabolism, or interfere with digestion, but also events, habits, and behaviours that result in overeating, and stop weight loss and diabetes reversal dead in their tracks.

This completes my top twelve list. Sharing with you these rules in advance should make it absolutely clear that a successful weight loss diet requires more understanding, skills, and support than simply switching from one menu to another. It goes without saying, that my weight loss program observes all twelve of these rules with a vengeance, and then some. That is what makes it so effective not only for weight loss, but also for protecting your appearance, preempting premature aging, and improving your health, energy, and vitality.

From Family Health Freedom Network

Pathogens on Planes: How to Stay Healthy in Flight

Story at-a-glance

• The most common way for you to be infected with a disease is by touching a contaminated surface, then transferring the germ to your eyes, nose, or mouth.
• Washing your hands frequently is an important way to avoid getting sick from air travel
• Your best bet though is a strong immune system, nourished by minimal processed foods and sugars, proper sleep, and stress management will keep you healthy even if you’re infected with a germ
• For airborne pathogens, try adjusting your overhead vent so you have an air current directed away from your face, which might help to knock away infectious organisms from your personal space

One major US airline estimates that its aircraft fly an average of nearly six flights per day. With, let’s say, an average of 137 people on each flight, that’s 822 people per day that may pass through any one plane.

After a week, that exposure rises to more than 5,700 people, each with the potential to share their own possibly pathogenic bacteria, viruses, and other microbes with the aircraft seats, tray tables, toilet, arm rests, and virtually every other surface on the plane.

Considering that some of the nastiest microbes, like MRSA and E. coli O157, can last about a week and four days on surfaces, respectively, it’s enough to make anyone want to douse themselves in hand sanitizer upon exiting the plane.

Yet, if it were really that bad, virtually everyone would get sick after flying, which, of course, isn’t the case. I fly at least once a month (this month I have flown seven times, though). But I am not concerned because I strengthen my immune system with a healthy lifestyle.

Most Infectious Disease Is Transmitted by Touching a Contaminated Surface

When in an airplane’s cramped quarters, one of the most common concerns is that someone sneezing has the potential to infect the whole plane, especially since about 50 percent of the cabin air is recycled. This is possible but unlikely for a couple of reasons.

For starters, according to Dr. Mark Gendreau, who specializes in aviation medicine at Lahey Medical Center in Massachusetts, airplanes have high-tech air filters that remove more than 99 percent of microbes from the air, and even then the ventilation is compartmentalized so that it only circulates to part of the cabin.

Second, the most common way for you to be infected with a disease is by touching a contaminated surface, then transferring the germ to your eyes, nose, or mouth.

This is true whether you’re in an airplane or any other public space, and is the reason why washing your hands, with plain soap and water, is so important to reduce your risk of contracting an infectious disease.

Because the water on airplanes may not be the most pure (one study by the US Environmental Protection Agency found fecal bacteria in 15 percent of the drinking water on planes it tested), Dr. Gendreau recommends taking the extra step of sanitizing your hands with a waterless hand sanitizer after washing them. If you opt for this step, be sure to use a chemical-free natural brand.

One trick I use in an airport is to only use restrooms that don’t have doors. This is most of the ones in newer airport terminals. Oddly, if you go into the expensive and private airport lounges you have to touch the doors.

So I nearly always use the main airport restrooms and avoid touching bathroom doors. I also tend to refrain from touching the handrails on escalators and will always seek to walk up or down them unless it is not possible.

Immune System to the Rescue: How to Avoid Getting Sick Even if You’re Within the ‘Transmission Zone’

In research looking into how airborne diseases travel on planes, studies have uncovered different size “transmission zones” for different pathogens. For instance, the transmission zone for tuberculosis appears to be sitting within two rows of the infected person on a flight that’s eight hours or longer. For SARS, the transmission zone is larger, about three to seven rows surrounding an infected person.

If you’re sitting within the transmission zone and a person near you sneezes, there’s a chance you could be infected with an airborne pathogen, but this is where your immune system comes in.

As you may be aware, just because you’re exposed to, or even infected with, a germ doesn’t mean it will make you sick. In one study, when 17 people were infected with a flu virus, only half of them got sick.

The researchers found changes in blood took place 36 hours before flu symptoms showed up, and everyone had an immune response, regardless of whether or not they felt sick. But the immune responses were quite different …

In symptomatic participants, the immune response included antiviral and inflammatory responses that may be related to virus-induced oxidative stress. But in the non-symptomatic participants, these responses were tightly regulated. The asymptomatic group also had elevated expression of genes that function in antioxidant responses and cell-mediated responses. Researchers noted:

“Exposure to influenza viruses is necessary, but not sufficient, for healthy human hosts to develop symptomatic illness. The host response[emphasis added] is an important determinant of disease progression.”

In other words, a strong immune system will always be your best defense against any pathogenic bacteria you come across anywhere, and will serve you well if you nourish it with the proper tools. You can support your immune system by using the following tips (and see my full list below):

• Getting a good night's sleep and minimizing stress in your life
• Exercising regularly and effectively
• Getting enough sun exposure in order to optimize your vitamin D levels.
• Avoiding sugar and grains, and instead eating plenty of whole foods 
• Eating fermented vegetables regularly, or taking a high-quality probiotic (good bacteria) supplement

More Tricks for Minimizing Your Risk of Getting Sick on a Plane

Aside from maintaining a healthy immune system, an effective strategy when traveling on a plane, as mentioned, is to frequently wash your hands. It is also important to not touch your mouth, nose, or eyes after touching common public surfaces in airplanes like door handles, seat-back trays, and water faucets or toilet handles.

Cold and flu viruses can last up to 72 hours on plastic surfaces and the nasty norovirus can survive for two to four weeks – so chances are that you're very likely to touch a surface with some germs on it while you're in a confined space with many other people, like on an airplane (or in public places general).

While some airlines like American Airlines and Southwest tout their thorough deep-cleaning requirements for their fleet of planes, including scrubbing and de-sanitizing nooks and crannies every 30 days, you can still bet that many surfaces like arm rests, seat-back tables, magazines, and lavatory toilets receive at best minimal cleanings after most flights.

As for airborne pathogens, Dr. Gendreau has a quick tip using your overhead vent that can help: "'Set your ventilation at low or medium,' he says.

'Then position it so you can draw an imaginary line of current right in front of your head. I put my hands on my lap so I can feel the current — so I know it's properly positioned.' Then if something infectious is floating in your personal space, he says, that air from the vent will create enough current to knock it away."

There are a myriad of other options available, depending on how much you’re willing to spend. The New York Times reported on several such items designed to keep you from getting sick on a plane. These may help, but ultimately your best “weapons” are a healthy immune system and frequent hand washing.

• Organic antiseptic sprays
• Individual air purifiers that hang around your neck
• Slip covers that fit over airplane seats
• Disposable face masks
• Ultraviolet light “scanners” that kill germs

My Top Tips for Healthy Air Travel

It’s important to get back to the basics so you can avoid infections anywhere, not just while travelling. The following general guidelines will help you optimize your health and immune function, and by doing so, minimize your risk of becoming ill while traveling. I actually recommend you follow these tips year-round, regardless of your travel plans, because you will inevitably be exposed to bacteria and viruses in your daily life.

Consume a diet that's rich in raw whole foods; avoid junk foods, processed foods, sugar, and grains, which all can tax your immune system.

Get plenty of high-quality sleep. Strive for 8 hours, which will typically mean 8-9 hours in bed after you factor in time to sleep and times you wake up.

Exercise regularly and effectively; when on a long flight, walk around frequently to prevent the risk of pulmonary embolism.

Get adequate sunlight exposure to optimize your vitamin D level; if this is not possible, use a safe tanning bed or take an oral vitamin D supplement.

Rehydrate with water, not soda, while traveling; most airlines offer bottled or canned sparkling water. Make sure you drink water frequently while you are flying.

Take a high-quality probiotic (good bacteria) and eat plenty of fermented foods like kefir and natto, which are natural sources of probiotics. A probiotic supplement can help prevent the constipation that many people get while traveling, as well as, be used to treat traveler’s diarrhea.

Do a quick cleanup of your hotel room as soon as you check in. Simple precautions like wiping down faucets, handles, and countertops, washing glasses, and removing the bedspread can reduce your risk of exposure to pathogens.

Consider using an Earthing/grounding pad while flying to help correct the bioelectrical disruption you experience when you are not in contact with the earth's surface. One trick that I have been using for a few years after a tip from Dr. Stephen Sinatra is to remove one of my shoes when flying and put my foot on the metal support frame on the seat in front of me. Doing this will ground you to the airplane frame and help mitigate damage from radiation at 35,000 feet.

If you suffer from motion sickness, pack some fresh raw gingerroot. Ginger is a wonderful natural remedy for nausea, as well as being a remedy for a number of other health problems.

Address your stress; minimize it as much as possible. My favorite stress-busting technique is EFT, which is like acupuncture without the needles.

 Written By Dr. Mercola