How to Make Super Quick Yogurt Desserts

Sometimes it can be hard to turn down dessert when you go to a restaurant or a party. Unfortunately, the calories and fat from those little indulgences can really add up over time. One way to enjoy a sweet treat while still staying on course with your healthy eating plan is to substitute yogurt for those less healthy treats. Here are some ways to make quick yogurt desserts thatll leave you satisfied and guilt-free:

Quick yogurt desserts: Nuts and honey

One of the fastest ways to get your dessert fix is to sprinkle your favorite nuts and a spoonful of fresh honey into low-fat, unsweetened plain yogurt. If you want to avoid the carbohydrates in the honey, substitute a sugar-free maple syrup instead. This can be a quick and satisfying treat after a meal or a fast midday snack. With this sweet treat youll be getting healthy doses of probiotics, calcium, and protein without unnecessary calories and fat.

Quick yogurt desserts: Modified yogurt sundae

This is another quick and healthy yogurt treat for those moments when you need something sweet. Peel half of a banana, cut it into slices and place it in a bowl. Spoon on plain, low-fat and slivered, roasted almonds. Add a touch of sugar-free chocolate syrup and sprinkle with cinnamon. Healthy never tasted so good.

Quick yogurt desserts: Yogurt pudding

For a quick, fat-free pudding, add a container of yogurt to a package of Jello fat-free pudding mix in the flavor of your choice. Blend the two ingredients together in your blender. Add the fruit of your choice and blend again until the ingredients are thoroughly mixed. Top with a little fat-free whipped cream or topping.

Quick yogurt desserts: Yogurt cream sandwiches

Choose a low-fat and, preferably, sugar free cookie from your grocery store. Graham crackers work well for this although you can use any type of cookie youd like. While youre there, pick up a container of low-fat, sugar free frozen yogurt in vanilla. Place a scoop of frozen yogurt between the two cookies and freeze. Once frozen, youll have a healthy substitute for an ice cream sandwich. These make great summertime treats for kids and friends with a sweet tooth.

Quick yogurt desserts: Yogurt smoothies

With the right ingredients, a yogurt smoothie can serve as a healthy meal substitute. Start with the fresh fruits of your choice. Freeze the fruits to give added texture and consistency to your smoothie. Add plain, low-fat yogurt and skim milk and place it into the barrel of your blender. To make a yogurt smoothie into a meal, add a scoop of whey protein powder. Add ice and blend until smooth.

Next time youre at the grocery store, stock up on low-fat plain yogurt and keep it handy when you need something sweet in a hurry!

What Causes a Persistent Pneumonia?

Pneumonia is an inflammatory condition of the lungs thats usually caused by a bacteria or virus, although fungi and protozoa can cause pneumonia too - particularly in people who have a poorly functioning immune system. Pneumonias are most commonly caused by bacteria such as Streptococcus or Mycoplasma (sometimes called walking pneumonia) and the symptoms will usually resolve with appropriate antibiotic treatment. Pneumonia usually shows up clearly on a chest x-ray as a patchy area called an infiltrate - and the x-ray will return to normal once the infection has been treated. However, in some cases, the chest x-ray continues to be abnormal even after treatment - giving rise to signs of a persistent pneumonia. What causes persistent, unresolved pneumonia?

Persistent Pneumonia on Chest X-Ray: What Does It Mean?

When most pneumonias are treated, the infiltrate on chest x-ray usually disappears after four weeks. In some cases, particularly in older people, it may take up to eight weeks for the chest x-ray to return to normal. Some types of pneumonia such as pneumonia caused by Streptococcus bacteria or Staph bacteria may take a little longer than four weeks to resolve. On the other hand, any time a chest x-ray doesnt clear within two months after pneumonia treatment, further evaluation is needed

Unresolved Pneumonia: If the Chest X-Ray Doesnt Clear

In some cases a persistent pneumonia will fail to resolve because theres an obstruction in the lung thats keeping the infection from being successfully cleared. This is of particular concern for people who smoke since lung cancer can cause a persistent lung infiltrate that doesnt go away after treatment. Another, not infrequent, cause is undiagnosed tuberculosis or a lung abscess from a more deep rooted infection.

Persistent Pneumonia: What Happens Next?

To look for the cause of an unresolved pneumonia, doctors usually take sputum cultures to check for unusual organisms such as fungi that may not have responded to treatment. A tuberculin skin test may also be done to rule out T.B. If these fail to show the cause, a doctor will usually order a CT scan of the chest to look for masses or tumors in the lungs that could keep the pneumonia from clearing up. Depending upon the results of the CT scan, further studies such as a bronchoscopy to look directly into the bronchial tubes may be needed.

Dealing with a Persistent Pneumonia: The Bottom Line?

Any time a pneumonia doesnt resolve on chest x-ray after two months, it needs further work-up, particularly in an older person or a smoker. An unresolved pneumonia can be a sign of a more serious lung problem. Dont ignore it.

References:

Merck Manual. Eighteenth Edition.

Red Tea Health Benefits: Can it Prevent Heart Disease?

The health benefits of tea are well publicized. Most of the studies have looked at the benefits of drinking green tea and to a lesser extent white tea. But theres a new tea on the block and it has some potential health properties, including the potential to lower the risk of heart disease. Its these apparent red tea health benefits that are causing the medical community to take notice. Red tea, often known as rooibos tea, is like green and black tea in that it contains antioxidants but comes from an entirely different plan known as Aspalathis linearis which grows at high elevations in South Africa. What are the health benefits of red tea and how might it help to lower your risk of heart disease?

Although red tea is a source of antioxidants, the antioxidants are different than the ones found in green, white, and black teas including lesser known free radical scavengers such as quercetin, aspalathax, rutin, and orientin, among others. Antioxidants have long been known for their ability to offset free radical damage to cells, potentially reducing the risk of certain chronic diseases including heart disease and cancer.

Although red tea health benefits relative to cancer have yet to be proven or extensively studied, a human trial was recently conducted on the health benefits of red tea as it relates to cardiovascular health. This study, conducted on forty participants, showed that drinking six cups of red tea daily for six weeks reduced the type of oxidative damage that could lead to the development of heart disease. It also demonstrated that short-term use of red tea was safe and resulted in no serious side effects related to the liver or kidneys. The results of this study illustrating red tea health benefits relating to the heart was published in the journal Heart Disease Weekly in September of 2008.

Because red tea is not derived from the Camellia sinensis plant, it contains no caffeine and is essentially an herbal tea in contrast to the black, green, and white teas. This makes it safe for those who have caffeine sensitivity and for people who already have heart disease or hypertension and dont want the negative effects of caffeine on heart rate and blood pressure.

Despite the apparent health benefits of red tea illustrated in this study, more trials will need to be done to determine whether red tea health benefits are significant in terms of the general population. In the mean time, red tea appears to be safe when consumed in moderate quantities and is a good alternative to caffeine rich black, green, and white teas. It can be found in most natural food markets and health food stores.

Four Health Benefits of Eating Cottage Cheese

Cottage cheese in one of the most versatile cheeses around, and with its soft texture and rather mild taste its an easy food for almost anyone to enjoy. This soft cheese earns its name from the fact that it was originally made in small cottages as a way to use leftover milk. In addition to being versatile, cottage cheese can be a nutritious addition to almost any diet. What are the health benefits of eating cottage cheese?

Health benefits of eating cottage cheese: Its low in calories and fat.

Even four percent milk fat cottage cheese is low in calories with about 120 calories per serving, but you can also buy low fat and fat-free versions which only have around eighty calories. Standard cottage cheese has anywhere from four to six grams of fat, while the fat-free is completely free of fat, although fat-free may have added starches to compensate. Because cottage cheese is filling, a single serving of this low calorie food can be quite satisfying.

Health benefits of eating cottage cheese: Its high in protein.

No wonder body builders swear by this food. A single serving of cottage cheese has up to fifteen grams of protein, much of it in the form of casein, a slow digesting form of protein. Although not as high in protein as meat and poultry, its one of the best non-meat sources of protein around. The high protein content of cottage cheese and its high casein content make it a high satiety food so it reduces hunger for longer periods of time.

Health benefits of eating cottage cheese: Its low in carbohydrates.

Most cottage cheese is low in carbohydrates with carb contents ranging from three grams to six grams. The low fat versions are often higher in carbs since they have added starches.

Health benefits of eating cottage cheese: Its high in bone-building calcium

Calcium is important not only for building strong bones, but also for maintaining normal blood pressure. With around seventy grams per serving, cottage cheese can go a long ways towards meeting the daily calcium quota.

Dont forget about the versatility of cottage cheese. It can be used as a healthy, low fat substitute for other higher fat soft cheeses. When pureed in a blender, it can be a base for a heart healthy, but tasty dip. Simply sprinkle in some herbs and spices to add flavor. It makes a refreshing warm weather side dish or dessert when served with fruit. Use it instead of sour cream on baked potatoes or as a substitute for ricotta cheese in lasagna. Mix it with yogurt or puree it into a smoothie. It also tastes great as a side dish with just a little added seasoning. Youll find lots of other exciting ways to use this healthy, versatile food. Enjoy the health benefits of eating cottage cheese!

How to Slim Muscular Thighs

Muscular thighs are usually strong thighs - especially if youre an athlete whos spent many hours developing them. On the other hand, if youre no longer a competitive athlete, especially if youre a woman, you may want to slim down those perfectly developed thighs - so theyre a little less bulky. Whats the best way to slim muscular thighs?

Do You Really Have Too Muscular Thighs?

If youre still competing in athletics, keep in mind that muscular thighs increase your sports performance - especially if youre involved in sports such as soccer where leg power is essential. Make sure you no longer need the extra lower body strength before reducing the powerful thighs that have served you so well.

To Slim Muscular Thighs, Change Your Weight Training Strategy

To keep the thighs firm and toned, its important to do leg extensions, leg press, leg curls and squats, but focus on doing fewer reps using lighter weights. You goal should be twenty reps at fifty percent of your maximum rather than a few repetitions with a heavier weight. This will allow you to keep your thighs toned without building bulk. Once you get away from doing sets using heavy weights, your too muscular thigh muscles should slowly contract in size since theyre no longer being maximally challenged.

Slim Muscular Thighs with Endurance Exercise

Another way to keep the thighs toned while reducing bulk is to focus more on endurance training. Running is particularly effective for keeping thighs lean and non-bulky - especially if you run longer distances. When was the last time you saw a long distance runner with thighs that were too muscular?

Go for distance and dont try to be a sprinter. Sprinters have very developed thigh musculature- which youve probably already noticed. If you sprint, you wont lose bulk and could develop bigger thigh muscles if you sprint on a consistent basis. Go for longer distances and avoid running steep hills. Long distance running has the advantage of burning fat too.

Too Muscular Thighs?: It Could Be Genetics?

Some people are born with thighs that are naturally more muscular - which is why they excel in sports involving power. If you happen to be one of these people, keep in mind that youll probably never have the lean thighs of a supermodel. Instead of focusing on your limitations, spend more time doing strength building exercises for the upper body to balance your muscular thighs. Thin thighs arent always better.

The Bottom Line?

Its possible to slim down muscular thighs by altering your lower body workout and adding more endurance training - but keep in mind that genetics play a role too. Learn to appreciate the strong, beautiful thighs you have!

How to Turn Yogurt into a Superfood

A cup of yogurt is a great way to start the day - especially when you dont have time to cook breakfast. Its a good source of protein and calcium and has active bacterial cultures to help keep the intestinal tract healthy. On the downside, most commercials yogurts have too much sugar - particularly if theyre flavored. The best way to get the health benefits of yogurt is to buy plain, unsweetened yogurt and give it your own burst of flavor at home. By doing this you can create a more nutritious yogurt - and turn a plain cup of yogurt into a superfood.

How to Turn Nutritious Yogurt into a Superfood

Yogurt is already healthy without adding anything to it, but a few additions can make it even better. You can turn plain yogurt into any type of breakfast you want by changing you put in it. So why not make it even healthier?

Turn Yogurt into a Superfood by Adding Fruits

The fruit flavored yogurt you buy at the supermarket may contain more corn syrup than fruit; so skip the pre-flavored yogurt and flavor it yourself. Buy some fresh berries and puree them in a blender or food processor and then stir them into yogurt.

Blueberries are a good choice for turning yogurt into a superfood since theyre full of anthocyanins which help to boost memory. Cranberries are another good option since they help to protect against gum disease and urinary tract infections - and may also reduce the risk of cancer. You can use almost any fresh fruit to make a more nutritious yogurt at home. Vary your fruits according to whats in season.

Turn Nutritious Yogurt into a Superfood by Adding Nuts

Nuts are a good source of monounsaturated fats which lower the risk of heart disease. Some - like walnuts and flaxseeds - are a good source of ALA which is precursor to the heart healthy omega-3s. Theyre also a good way to get protein, fiber, vitamin E, and magnesium. Another bonus - theyre filling and satisfying. Grind up some flaxseed or chop up a handful of nuts and stir them into a cup of yogurt. This is a quick way to turn a plain cup of yogurt into a superfood.

Turn Yogurt into a Superfood by Adding Whole Grains

Add more fiber to your yogurt by stirring in whole grain cereals such as oatmeal, barley, or quinoa. These grains not only add fiber, but are a good source of some B vitamins, iron, and magnesium. Adding whole grains to yogurt also makes it more filling.

Dont forget you can also add cocoa powder for more flavor and anti-oxidant power. Why settle for ordinary yogurt when you can make it a superfood? Yogurt - its a good choice for breakfast.

The Risks of Eating Restaurant Guacamole and Salsa

Visit a Mexican restaurant and your waitress will almost surely bring a bowl of tortilla chips and salsa for dipping. When you receive your entree or salad, youll probably see a scoop of guacamole sauce made from avocados perched tantalizingly on the side. Before blindly dipping your tortilla chip into one of these colorful sauces, consider this statistic. Almost four percent of foodborne illnesses over a ten year period came from restaurant guacamole or salsa. When you eat these dips, you may get more than you bargained for - like a bad case of food poisoning.

Restaurant Salsa and Guacamole: A Common Cause of Foodborne Illness

According to results from the CDC, one in twenty cases of restaurant foodborne illness from 1998 to 2008 came from restaurant guacamole or salsa tainted with bacteria. Why the surprisingly high number? Salsa and guacamole dip sauces are made from ingredients such as tomatoes, peppers, avocadoes, and other uncooked offerings that are perfect set-ups for bacterial contamination. If they arent refrigerated properly, they become a Petri dish for unsavory bacteria such as Salmonella that cause foodborne illness. Mexican restaurant chains such as Taco Bell and Taco Johns have been the focus of lawsuits in the past relating to cases of foodborne illness.

Why Are Restaurant Gaucamole and Salsa Such a Common Cause of Foodborne Illness?

Theyre made from raw ingredients that are hand chopped and diced - and are frequently made in large quantities. When theres bacterial contamination of an ingredient, it can easily be transmitted to the entire batch during the preparation process. Some restaurants dont refrigerate these freshly made sauces quickly enough - or at cold enough temperatures. Restaurant employees are often in a hurry to get the food ready and out on the table, which means they may not be using safe food preparation practices.

Is It Safe to Eat Restaurant Gaucamole and Salsa?

Ideally, its best to make it at home where you clean the raw ingredients yourself and ensure its properly refrigerated. If youre still tempted to dip your chips into restaurant salsa, check the sanitation reports for a restaurant online before eating a meal there. This doesnt guarantee you wont get sick, but it gives you a better idea of their sanitation practices. Take the time to do it. A little homework and undercover investigation could save you a few extra trips to the bathroom - or, worse, a trip to the hospital.

References:

http://www.webmd.com/food-recipes/food-poisoning/news/20100712/salsa-guacamole-transmit-foodborne-illnesses

Garlic for Cholesterol Lowering: Does it Work?

For many years, its been thought that supplementing with garlic was a safe and natural way to lower elevated cholesterol levels. It was believed that sulfur-containing compounds found in garlic acted directly on the liver to decrease synthesis of cholesterol. In fact, this is a similar mechanism by which commonly used prescription medications such as statins lower elevated cholesterol levels. Although the action of garlic wasnt thought to be powerful enough to replace prescription strength cholesterol lowering medications, it was thought that reductions in cholesterol levels of from ten to fifteen percent were possible using supplemental garlic. Unfortunately, garlic for cholesterol lowering hasnt held up to scrutiny.

Recent evidence suggests that garlic supplementation is unlikely to be an effective natural means of lowering cholesterol levels. A study published in the February 2007 issue of Archives of Internal Medicine showed that neither raw garlic nor two different commonly used garlic supplements lowered cholesterol levels when given in doses of four grams per day for a period of six months. Neither was there any effect on triglyceride levels or HDL levels through supplementation with garlic. It was thought that the original conflicting study results on garlic for cholesterol lowering might have been due to differences in the form of garlic used, but this large study seems to dispute this possibility since both raw garlic and garlic supplements were used. Interestingly, some smaller studies continue to show that garlic has a modest effect on lowering lipid levels. Unfortunately, it appears that the question hasnt been completely laid to rest.

If you have elevated cholesterol and want to use garlic for cholesterol lowering what should you do? Even if garlic does have some mild cholesterol lowering effect, its unlikely to be sufficient to eliminate the need for prescription cholesterol medications if you have a markedly elevated cholesterol level. If your cholesterol levels are in the borderline high range and your doctor agrees that dietary treatment may be adequate, it makes sense to add raw garlic or a garlic supplement to your diet to determine its effects on your cholesterol level. Garlic is a safe supplement and is known to have other positive health benefits including antioxidant properties and, possibly, some ability to protect against bacterial infections. Even if garlic for cholesterol lowering doesnt improve your cholesterol problem, you may be benefiting from some of garlics other healthy properties.

Although garlic may not have potent cholesterol lowering properties, garlic is still a healthy food that should be a part of the average persons diet. Plus, it will add delicious flavor to all of your healthy meals.

Plant Based Proteins for Weight Loss: Does it Work?

There are a variety of health benefits to be gained from adding plant proteins to the diet. Plant proteins are generally lower in calories and fat than traditional meat sources. A diet high in meat, particularly red meat with its high saturated fat content, may increase the risk of heart disease, stroke, and some types of cancer. But, what about plant proteins for weight loss? A new study now suggests that a diet rich in plant based proteins may be an effective way to take off those excess pounds while lowering cholesterol levels at the same time.

This study which was published in Archives of Internal Medicine this month showed that participants who went on an "Eco-Atkins" diet for four weeks experienced significant weight loss. An Eco-Atkins diet is one that is low in carbohydrates and rich in plant based protein sources such as tofu, tempeh, beans, nuts, and gluten based "wheat meats". When compared to a group placed on a high carbohydrate, vegetarian diet consisting of whole grain foods, low-fat dairy, and eggs, the weight loss amounts were similar; but the group on the Eco-Atkins diet had greater reductions in total cholesterol. The Eco-Atkins participants also experienced greater elevations in HDL levels, the good cholesterol as well as a reduction in blood pressure.

Although larger studies are needed to confirm these findings, this study suggests that plant proteins for weight loss may have additional benefits that extend beyond simple weight control. A diet high in plant protein and low in total carbohydrates could have beneficial effects on the overall risk of heart disease, stroke, and high blood pressure.

The standard Atkins diet has been criticized for its strong focus on meat protein and fat. Although effective, experts are concerned about the long-term effects of a diet high in animal derived protein and fat. Use of plant proteins for weight loss could be an effective and safe way to control weight.

Another study that looked at plant proteins for weight loss using the Eco-Atkins diet showed that this diet also increased insulin sensitivity, lowering the risk of metabolic syndrome and diabetes. The Eco-Atkins diet still offers many of the advantages of the traditional Atkins diet such as reduced hunger and cravings. It appears that plant proteins also help to increase satiety. The Eco-Atkins diet also emphasizes healthy fats such as canola and olive oil for cooking which have additional heart healthy benefits.

Could plant proteins for weight loss in the form of an Eco-Atkins diet be the answer to healthy weight loss? Although more studies are needed, it looks promising.