Diet Sage

9 Signs of Heart Failure

June 21, 2016 by admin in Health News with 5 Comments

1390244582000-XXX-179643269Are you having a silent heart attack?Most people know that shooting pains down your right arm coupled with chest pain are signs of a heart attack. But not every heart failure looks like the chest clutching drama you see in the movies. You could be having minor heart failures and not even realize it. Every one of these failures could be contributing to the deterioration of your heart health.

And you want to catch these signs before it is too late.

Signs that you are having heart failure

Take a look at the list of symptoms below. If you are frequently experiencing two or more of these symptoms then you should get yourself checked by a health care professional, because your heart could be at risk.

Shortness of Breath

If you are often short of breath, regardless of if you are resting or exercising, it could be a sign of heart failure. Sometimes you may even wake up because you are short of breath, or find that it’s difficult to breath when you are lying flat, but easier when you are well propped up.

The reason heart failure can make you feel short of breath is because your heart is not keeping up with the blood returning from your lungs through the pulmonary veins. What happens then is that blood leaks into your lungs, making you feel breathless.

Chronic Coughing or Wheezing

If you find yourself coughing and wheezing, even though you’re not sick, it could be your heart. As described above, heart failure can cause blood to leak into your lungs. This blood in the lungs can trigger coughing and wheezing.

If you are short of breath and have a persistent cough, even though you’re not ill, you should visit a medical professional and tell them you are worried about your heart. If you cough up pink or bloodied mucus from your lungs, you should seek medical attention as soon as possible.

Water Retention in body tissues (Edema)

Swollen feet, ankles, legs, belly or excessive, unexplained weight gain are all signs of heart failure.

Because your heart is not coping with the load of blood returning to it from your body it begins to back up in your veins. This causes the blood to build up in your body tissue, making your kidneys less effective. When this happens your kidneys can’t properly dispose of water and salts, and so the fluid builds up inside your tissues.

This extra fluid is what causes swelling and weight gain.

Fatigue and lightheadedness

Feeling tired all the time is another sign of quiet heart failure. If you are tired and you feel lightheaded or dizzy it could be because your heart is not able to pump enough blood around your body. Your body tissues need fresh oxygen delivered to them to keep you functioning normally.

Suzanne Steinbaum, Director of Women’s Heart Health at the Heart and Vascular Institute at Lenox Hill Hospital in New York City, says that many people, especially women, brush this symptom off too lightly. Instead you should be having a medical checkup if you are constantly tired and can’t seem to get better.

If your heart is struggling to pump enough blood then your body will protect its most vital organs (like your brain) by sending enough blood to those organs first.  The muscles in your limbs will only receive blood after your vital organs are safe – which is why your limbs may feel heavy and everyday tasks like walking up the stairs or pushing a shopping cart may seem exhausting.

Nausea or lack of appetite

Another symptom you may experience if your heart is struggling to get enough blood around your body is stomach problems. Your digestive system, like your limbs, is only going to receive fresh blood from your heart after the vital organs.

The result is that you may experience all kinds of digestive problems, nausea and lack of appetite.

Confusion or slow thinking

This is a symptom your family and friends may notice before you do. You may start to become very forgetful or find that you are easily confused. This can be quite scary and disorientating when you start to notice it.

Because your heart is not pumping blood properly and your blood is not being fully replenished with all of the chemicals and nutrients that should be in it – your blood is unable to feed your brain with the delicate balance of chemicals it needs to function properly.


High Heart Rate

If you feel like you are having heart palpitations, like your heart is racing or skipping beats, then you should definitely visit the doctor. These symptoms usually occur because your heart is not able to pump the right amount of blood with each pump, so it is having to work harder to keep you healthy.


You feel pain when you’re active

If you find your muscles are sizing up in pain whenever you’re even slightly active, it could be your heart failing. If you have peripheral arterial disease (a buildup of fatty plaque in your arteries inside your legs) then walking could become painful for you.


Headaches are a sign of heart failure

If you are having headaches often and you are also experiencing any of the other symptoms above it could be because of heart failure. Both heart failure and migraines are symptoms of automatic nervous system imbalances.

How heart attacks differ for men and women

Did you know that men and women experience heart failure differently?  Although many of the signs and symptoms are the same, we do have some important differences between us.

Women often experience more shortness of breath and difficulty with physical activity when their hearts fail. Women also experience water retention (swollen ankles and wrists) more frequently as a side effect of heart failure, than men do.

Most men display congestive heart failure much sooner than women, whereas women tend to develop heart problems at an older age.

Women who experience heart failure often do so as a result of high blood pressure, coronary disease, diabetes mellitus or valvular disease. Men are more likely to develop heart disease without long-running prior illnesses.

Women who suffer from diastolic heart failure (heart failure caused by stiff, inflexible heart muscles) tend to maintain a more regular ejection faction than men do. That means that they are pumping more blood out of the left ventricle of the heart than men with diastolic heart failure.

Women are more likely to develop Systolic heart failure (heart failure caused by weakened heart muscles) than men are.

More women than men suffer from depression – which is often associated with heart failure.

There is a type of heart failure which is exclusive to women, this is heart failure caused by peripartum cardiomyopathy. It occurs only during the last month of pregnancy and during the first five months after the baby is born.

In spite of these problems women with heart disease tend to outlive men with heart disease

How can I prevent Heart Disease?

Quit Smoking. Smoking is very bad for the health of your heart. If you want to prevent heart disease you have to quit smoking right away. Seek professional help if you have to.

Regular exercise is essential to raise your good HDL levels (good Cholesterol) and thereby make LDL (bad Cholesterol) levels less of a problem. Exercise also keeps your heart healthy because it works just like any other muscle in the body – it needs gentle exercise to keep it strong.

Have a Stress Release Mechanism. Stress is a killer because it is such a major factor in creating a heart disease environment inside your body. You need to find ways of releasing stress naturally. These can be physical outlets such as fishing, golf, tennis and other sports, even yoga and surfing. You can also have spiritual outlets for stress like prayer and meditation. If you can’t find a way to release stress on your own you might want to visit a stress councilor for a consultation on stress management.

No more Sugar, refined carbs and bad fat. You should cut out all sugars and all refined carbohydrates that revert to sugar (these include white bread, cakes and white pasta) because sugar causes inflammation in your body.This inflammation can cause all kinds of problems, including heart failure and cancer.

Bad fat is another major culprit. Bad fats are saturated fats, they are the fats you find in foods which have been deep friedor highly processed. Saturated fats clogs up your arteries and restrict the flow of blood around your body. The combination of saturated fat and sugar together does the most harm to your heart and arteries.

Eat Well. Increase the amount of fresh fruit, nuts, vegetables and whole grains that you eat. These things should make up the bulk of your diet every day. You can moderate how much fish and chicken you eat as a little of these is okay for your body. Cut back on red meat. Red meat is not good for the health of your heart and you should eat as little of it as possible, or cut it out altogether.

Replace refined carbohydrates and “bad” fats with healthier options. These would include whole wheat bread and pasta, brown rice and large flake rolled oats. Good fats to eat include coconut oil, avocados, pumpkin seeds, nuts and dark chocolate. Read more about good fats in our article, 5 fats that help you lose weight.


Remember, heart disease and heart failure can have all kinds of “quiet” symptoms. If you want to lead a full, healthy life you have to pay attention to all of the possible warning signs. Make sure that you are at a low risk because you eat well and live a healthy, active lifestyle.


Now that you know the 9 signs of heart failure, go to the next page to learn about how you can prevent a heart failure by eating this 1 nutrient (the nutrient helps to reduce cholesterol)






About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Watch her new video on how your blood affect your health and weight.

Which wonderful friends in your life would appreciate this information about these tips on reducing anti-nutrients in their foods?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.



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Is Your Drinking Water Toxic?

June 1, 2016 by admin in Health News with 3 Comments

drink_waterWater is essential to our survival. To live a healthy, happy life we need to drink between one and two liters of water every day. But what if the water you’re drinking is full of toxic chemicals? What if instead of cleansing your body and keeping you hydrated, the water you’re drinking is slowly killing you?

Is our water safe?

Back in 2014, there was a water crisis in Flint, Mitch, when it was discovered that the water supply contained dangerous levels of lead and other chemicals.

To make matters worse officials who should have been monitoring the water contamination levels have been implemented as having covered up the problem by tampering with reports. It’s enough to make you really worry about the water supply wherever you are.

Don’t take it for granted that just because officials tell us the water is safe that it really is. The people of Flint assumed that because their officials didn’t tell them there was a problem that everything was fine. They were misled and they have suffered because of the lead that was in their trusted water supply.


Lead is not the only chemical contaminating our water

As if lead poisoning isn’t bad enough – there are all kinds of other dangerous chemicals being found in our water supplies too. According to a post in the New York Times, Radon, Arsenic, and Nitrates are all toxic pollutants commonly found in our water. Other nasties include the contamination by antibiotics, pharmaceuticals, and agricultural chemicals that have leached into the water supply over time.

Another contaminant that is being found often is perflourooctanoic acid (PFOA) which is used in Teflon and firefighting foam. This chemical in drinking water has been linked with kidney cancer.

In West Virginia and Ohio there was contamination from a leak at a DuPoint factory. The chemicals found were perflourinated chemicals, PFOs or PFCs. These are chemicals that are not yet regulated as they are still being studied. The drinking of this contaminated water has been linked to six different diseases, including kidney cancer. PFCs can stick around in the human body for about four years, and that’s if no more in taken in.

The other two major contaminants in our drinking water are chlorine and fluorine. These two chemicals are actually added to the water supply by the government under the guise of promoting good health.

Chlorine is used to clean the water, removing bacteria before it reaches us in our homes. Fluoride (not to be confused with Fluorine, which is a poisonous yellow gas) is supposedly added to the water to strengthen our teeth enamel. Both of these dangerous chemicals are being purposefully added to our water in spite of research proving that they’re bad for us.   Read the section below on how chemicals in our water affect your health for more information on what they do.


The law can’t always protect you

According to a New York Times article, the federal laws regulating US tap water are more than 35 years old, and completely out of date. Only 91 chemicals are regulated by the Safe Water Act, but there are more than 60 000 different chemicals used in the United States which find their way into our water system. Hundreds of these are associated with cancer, cell mutations and all kinds of allergies and ailments.

Analysis was done with more than 19 million drinking water tests – what they found was that more than 62 million people have been exposed to water that didn’t meet even one of these outdated safety guidelines.

What’s more is that not all of our water sources are publicly owned. About 15 million homes in the United States get their water from private wells. Private drinking water is not regulated by the authorities.

So think twice before drinking “government approved” water – their approval doesn’t account for a vast array of circumstances.

How is water pollution affecting your health?

As outlined briefly above, the different chemicals and pollutants which threaten our drinking water do different things to our bodies. Here is a brief outline of the main players:

Lead: Lead affects the frontal cortex of the brain, which is essential for learning, memory, reasoning and abstract thought. Lead can cause permanent damage in the brains of young children. Lead poisoning also causes various cancers.

Perflourinated chemicals (Including perflourooctanoic acid): These chemicals are found in all kinds of things, but most commonly in substances like Teflon and the foam used for firefighting. They have the ability to build up in the human body so even if you are only consuming small amounts at a time it can still have a cumulative effect on your health. These chemicals have been linked with birth defects, pregnancy complications, heart disease, thyroid disease, and kidney and testicular cancer.

Antibiotics and Pharmaceuticals: We all know that we should never take medicines that are not prescribed for us. But what if we are ingesting them every time we drink a glass of water. One of the problems with constantly consuming antibiotics in the water is that you are helping bacteria to develop resistance to medications, making them stronger. The result is that we have super strains of illnesses and need even stronger medications to combat them.

Other pharmaceuticals found in the water include mood stabilizers, hormone replacement medication, prescription drugs and over the counter medications.

Chlorine: It’s well documented that chlorine forms cancer causing compounds in water. According to a study published by the International Journal of Epidemiology in 1992, consumption of chlorinated water increases your chances of colon and rectal cancer by as much as 40%. But the EPA (Environmental Protection Agency) insists that the risk of water-borne diseases outweighs the cancer risk. Their assertions are based on information and tests that are decades old. Today we have an almost 50% chance of either ourselves or our loved ones developing cancer, so maybe we should start paying attention to the cancer risks too.

According to research done at both Harvard and the Medical College of Wisconsin, drinking chlorinated water causes 15 % of all cases of rectal cancer and 9% of bladder cancers in the US.  These percentages are more than doubled if you are drinking chlorinated water for prolonged periods of time. Chlorinated water increases your cancer risk because chlorine reacts with organic substances in the water and forms carcinogenic compounds. These compounds are called trihalomethanes, DCA and MX, and are responsible for all kinds of mutations and illnesses and cancer.

Fluoride: Known to be almost as toxic as arsenic, fluoride causes cancer and increases the carcinogenic (cancer causing) effects of other chemicals. It has this effect as quantities as low as 1 part per million. The reason the authorities give for adding fluoride to the water is that it’s meant to improve dental health and make our teeth stronger. However according to tests done in the 1950’s, it has no real effect on our dental health.

Fluoride increases the chances of young males getting cancer by almost 600%. It also increases your chances of getting skin cancer. For those with existing tumors drinking fluoride in quantities as low as 1 ppm (part per million) can increase the tumor growth by 25%. According to the National Academy of Sciences (NAS), fluorine – which is found in fluoride – inhibits DNA repair activity that normally correct flaws and genetic mutations.


What can you do about water pollution?

You can start by being conscious of the problem. Don’t make the situation worse. Limit the amount of pills and drugs you purchase. Make use of Drug take-back programs to discard of unwanted medicine. Never dump medicines in the drain!

If you are worried about contamination in your area contact your local water sanitation authorities and request a copy of the water report. It has to come out annually and they are obliged to give you the information you need

If you find that the levels are too high for comfort consider getting an under the counter filter or reverse osmosis system.

Can a water filter help?

Yes! If you have the right water filter it should be able to remove a huge portion of the chemicals that might be lurking in your drinking water.

For the removal of organic and biological waste from your water the average filter system is probably more than adequate. If you have chemicals in your water or are worried that you might have, consider a point-of-entry reverse osmosis filter. You can at least protect your drinking water this way.

Here’s a recommended water filter to get – Reverse Osmosis Filter System.

If the water filter system is too costly for you, start with a water pitcher. It can help to reduce zinc, chlorine taste and odor, copper, mercury and cadmium, all of which may be commonly found in tap water.

Invest in a shower filter. Many chemicals can be absorbed through your skin. This can be even more dangerous than drinking contaminated water, in some ways. When you drink water it has to be filtered through your kidneys and digestive system which is designed to remove impurities. When chemicals are absorbed through your skin they don’t go through the same internal filtration system. They can just leech straight into your blood stream.

In addition to these measures you should also make sure you take a good immunity-boosting supplement and eat foods rich in antioxidants every day.

Go to the next page and learn more about the immune boosting elixir that you can eat for better immunity.



About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Check out her 4 foods to never eat for breakfast video to lose more than 18 lbs in 3 weeks.

Which wonderful friends in your life would appreciate this information about canned foods?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.

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How to Ease Your Pain with Hot Bath

May 20, 2016 by admin in Health News with 2 Comments

bathIf you’re looking for natural, no-medication, pain relief you might want to start by turning on the hot tap in your bathroom.

A warm bath for tired, aching bodies, is a cure-all treatment that’s been used for generations. Modern science has recently discovered why our grandparents were right. A warm bath with fragrant bath salts doesn’t just make you feel better because it’s taking your mind off things – it has genuine physiological benefits that help to ease pain.

Why can Warm Water ease my pain?

The beneficial effects of a warm bath have been found to have a prolonged effect, even after you get out of the water.According to Dr Bruce E. Becker, MD and director of Washington State University’s National Aquatics & Sports Medicine Institute, warm water therapy can achieve results with a number of musculoskeletal conditions. These include arthritis, fibromyalagia, lower back pain, general muscle aches and even some forms of tension headaches.

The first way that warm water submersion helps with pain is loosening your joints. It also helps to ease tight and tense muscles. Often tension headaches are caused by tense neck and shoulder muscles which have been hunched up for hours in one position. When these muscles are soothed in a warm bath the headache they cause is alleviated.

Being submerged in a hot bath also reduces the force of gravity on your muscles and joints. If you’re injured or your joints are sprained the weight they have to support can cause you more pain. By giving them a rest in warm water you’re allowing them to recover. The same is true for aching limbs.

Having aching arms and legs in warm water gives them 360 degree support. Warm water soothes the nerve endings which also relieves pain and relaxes the muscles because they are no longer having to react to those over-stimulated nerve endings.

Submerging your body in warm water also improves your circulation which stimulates the immune system and all of your body’s healing mechanisms. Improved circulation means that you can detox more easily, too.

Warm Water and Recovery

Warm water submersion in the form of baths and warm water pools is often used for pain management and recovery in those with injuries. Some women even opt to go through labour in a birthing pool because being submerged in warm water reduces their pain, most likely due to the effects of gravity being lessened in the water.

Patients who are recovering from injuries are often encouraged to perform gentle exercises in the bath. The warm water makes it easier to get their limbs moving again with less gravity, improved circulation and more relaxed muscles.

Bath Salts for increased Pain Relief

Add some well-chosen salts to the bath water for even more effective natural pain relief.

According to research done at the University of Birmingham (UK), many people suffer from cramps and muscle aches because they don’t get enough magnesium. By adding some inexpensive sulfate crystals (Epsom salts) to your bath water you can boost your magnesium levels by up to 35%! This will automatically help to relive pain caused by magnesium deficiency.

Regular salt in your bath water can relieve pain in other ways. For Arthritis sufferers salt solution baths are an absolute must. According to research done by Dr. Compan and Dr. Pelegrin of the University of Manchester, which was published in the journal Immunity, salt water submersion can reduce swelling at a cellular level.

By soaking in warm salty water (hypertonic solutions) swollen cells are dehydrated through the process of osmosis. What that means is that inflammation is inhibited and swelling reduced, which can substantially relieve pain. This process is called osmotherapy and it is very helpful to those suffering from arthritis and other inflammatory joint diseases.

The benefits of one hot salt bath can last up to four weeks!

You can try this Epsoak Epsom Salt for better pain relief.

How to Draw the Perfect Bath to Relieve Pain

Make sure that you are getting the most out of your bath.

The perfect pain reliving bath should be warm but not hot. The optimum temperature is between 92 and 100 degrees. Making your bath too hot can put stress on your heart and anything above 104 degrees is considered dangerous by the US Consumer Product Safety Commission. So make sure that it’s a comfortable temperature! If you feel uncomfortable please add more cold water. Your bath should be relaxing and should not make you feel light headed or woozy.

Spend enough time in the bath. For your bath to have time to work its wonders on your body, you need to be submerged for about twenty minutes. You can always stay in longer if you want to – but do try to keep your body in the warm water for a minimum of twenty minutes.

Another good idea is to drink a glass of cool water before you climb into the tub. This will help to keep you hydrated if you are having a salt bath. You want to dehydrate the inflamed cells, not your entire system!

Try some muscle stress release techniques in the bath.When you’ve been in the water for about five to ten minutes you should start to feel the effects of your circulation improving. Joints and muscles that have been stiff should have better circulation and therefore better movement. Now you can try some gentle stretching.

Start by moving your head from one side to the other. You should start with your nose facing towards one shoulder and slowly roll it over to the other side. Repeat two or three times.

Then try stretching your limbs out one by one and releasing them again. You can try making small rotations with your wrists and ankles. Because the water is helping to support the weight of your body this should be easier than it is outside of the water.

For lower back pain you can take a tennis ball and place it between the small of your back and the bath tub. Then gently roll it against your stiff and knotted muscles to release built up tension. The benefits of these exercises have been found to last for some time after you get out of the water.


So before you reach for the pain killers, try soaking in a warm bath for twenty minutes. To make your bath even more relaxing you can choose one of the many organic fragranced bath salts and let it be an aromatheraputic experience too. Or simply add half a cup of Sea salt crystals and a few drops of lavender, rosemary or rose geranium oil to your bath water and let your aches and pains soak away.


Most of the time, chronic pain takes more than a hot bath to ease the pain. You need to have the right posture and eat the right foods too. Certain foods can aggravate your pain while others can help relieve your pain.

Learn more about the type of foods that will help relieve your pain.






About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Check out her 4 foods to never eat for breakfast video to lose more than 18 lbs in 3 weeks.

Which wonderful friends in your life would appreciate this information about these tips on reducing anti-nutrients in their foods?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.

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Is Your Salad Worse Than a Big Mac?

May 11, 2016 by admin in Health News with 1 Comment

unhealthy-saladsThis is a really interesting question because most of us make the assumption that salads are healthy without giving the answer much thought.  In fact the word ‘salad’ seems to epitomise health.  Whenever I have asked clients to name a healthy food one of the first responses I am used to hearing is ‘salad’.

One of your 5-a-Day

A salad can be an extremely healthy option and counts towards your 5-a-day. In fact it could possibly count as more than that depending on the portion size because 80g is an adult portion size of fruit and vegetables in the UK.  Salad leaves are full of fibre, and fibre helps to lower cholesterol and prevent constipation, which in the longer term could help to prevent bowel disease and cancer.

We should be aiming to eat at least 30g of fibre per day according to the SACN report Carbohydrates and Health, but unfortunately fibre intakes in the UK and US are on average far less than this.


What’s Really in Your Salad?

However do not be fooled into thinking that because you have chosen to eat a salad that you are in fact making a healthy choice.  The ingredients chosen to put into a salad, plus the dressing will ultimately determine whether a salad is healthy or not.

Many modern day salads bought in restaurants and eateries may contain a lot more fat, sugar and salt than you would imagine.  The quality of the ingredients used will also have an impact on the health benefits.

For example salads containing chicken may contain a lot more fat than you expect. Wang et al. from London Metropolitan University found that modern day chickens contain 20% more fat than they once did, due to modern farming practices and feeding, no longer making chicken a low fat lean option.

A Cobb salad from a large American chain contains 7g of unhealthy fat per portion. Current dietary advice is to decrease the amount of unhealthy fat in our diets because eating too much can raise the level of cholesterol in the blood, which can over time increase the risk of developing heart disease and stroke.

This same salad contains a whopping 3.4g of salt, that’s over half the recommended daily UK intake of 6g for an adult.  Too much salt can raise your blood pressure, which again over time puts you at increased risk of developing heart disease and stroke.

Adding croutons to a salad will add nothing but fat, sugar and large amounts of salt.  If it’s the crunch factor you are after then why not try cashew or walnuts instead.  They contain mono and polyunsaturated fats, fibre and other vitamins and minerals or try slicing up some mange tout.

Make a Healthier Choice

Try to avoid salads that contain processed meat such as bacon, ham or prosciutto as well as chicken as this will only add to your unhealthy fat and salt intake.  Why not swap processed meat for cooked prawns.

They are a good source of omega-3, iron (prevents anaemia) and zinc (helps process carbohydrate, fat and protein in the body) and a great source of selenium (plays a role in reproduction).

Consumption of processed meat should be kept to a minimum, so no more than 70g (cooked weight) per day to reduce a possible risk of bowel cancer.

Instead try adding vegetables to your salad leaves rather than meat.  Salad vegetables are generally cheaper to buy than meat and anything left over can be used in sandwiches, wraps, flat breads or rolls for lunches.

The wonderful thing about salad is that it is so versatile and need not be expensive to make. Adding tomatoes, peppers, sliced (fresh rather than jarred) beetroot and grated carrots can increase antioxidant intakes of vitamin C, lycopene, and beta-carotene.

Avocados are a fabulous source of good fats, which can in fact help to reduce cholesterol.  Cucumber is another great source of fibre and water as is celery and sugar snap peas.

Artichoke hearts in a jar can add texture and flavour and will sit in the fridge to be used in other recipes, while beans, such as kidney and butter beans or chick-peas are a valuable source of vegetable protein and will help to make you feel fuller for longer.

Obviously you do not need to add all of these ingredients at once, it’s more about picking and choosing what you fancy and how simple or fancy you want it to be.


Dress it Lightly

The last thing to consider when preparing or buying a salad is what to dress it in?  Are all of these fancy dressings that are on the market really necessary and have you ever bothered to find out what they actually contain?

A well known American chain’s Avocado Lime Ranch Dressing contains 32g of fat 5g of which is saturated fat and 1.3g of salt, so not at all healthy and a long ingredients list with long chemical names which include additives and preservatives.  Remember if a product is to sit on a shelf for a few months something has got to stop it from going off.  Most other dressings are typically high in fat and salt.

For a dressing that’s low in fat, sugar and salt and contains no additives or preservatives try two tablespoonfuls of extra virgin olive oil or cold-pressed rapeseed oil (both mono-unsaturates and good for your heart), a drizzle of good quality balsamic vinegar, a squeeze of lemon juice and a pinch of cracked black pepper.

This works just as well as those expensive salad dressings.

Or if you are in a restaurant hold the dressing.

Honestly the salad will probably taste just as good without it.

So to come back to the original question is your salad healthy?  That really depends upon what you choose to put into it and on it.

Do you constantly suffer from bloating, gas or indigestion when you eat salads or other healthy foods?

If yes, you could be suffering from digestive issues, go to the next page and watch the 3 tips to reverse these digestive-related issues –





About the Author:

Version 2Sonya Kaila graduated from Queen Margaret University with a BSc Nutrition in 2009 and went to work as a Nutritionist with a third sector organisation in Edinburgh trying to tackle health inequalities and food poverty in the city.  Part of her role was to educate people into making healthier food choices in order to reduce their likelihood of developing disease later in life and also organising and writing health promotion events, health promotion literature including posters and leaflets and writing articles for the media.

Sonya lives outside of Edinburgh with her two daughters Rhea and Amelia, and enjoys everything food related, pilates and gardening.

Which wonderful friends in your life would appreciate learning about making their salads healthy?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.




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The Best Water Filters?

May 9, 2016 by admin in Health News with 2 Comments

waterI get a lot of emails about drinking water and best water filters.

As much as nutrition is concerned, finding the best water options can be even more important!

Some sources of water can contain hundreds of chemicals and many of us could be unknowingly absorbing these chemicals.

What are the various options?

Bottled Water

I won’t suggest bottled water due to serveral reasons –
1) It costs more than drinking tap water
2) Water is no different than drinking tap water
3) Chemicals from plastic bottle can leech into the water.

Water Pitcher

It’s not highly recommended because most pitchers can only reduce chlorine, but not other chemicals like heavy metals, fluoride.. The good thing about water pitcher is it is cheap.

Here’s a recommended water pitcher – Brita Water Pitcher

Reverse Osmosis Filter System

This is highly recommended because it can removes a large amount of contaminants like heavy metal, fluoride and other chemicals.

However, this system might waste a lot of water and may cost a bit more.

If you are looking for a reverse osmosis filter system, we would highly recommend this brand –
Reverse Osmosis Filter System

If you are planning for a new house and installing the Reverse Osmosis Filter System, getting a Kraus sink may come in handy.

Get an Amazon Gift Card! Gift Cards


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