Avoiding fat for healthier eating

 

While some fat in the diet is necessary, and it would be a mistake to try to eliminate all fat from the diet, most people simply eat too much fat. Cutting back on fat is an important part of creating a healthier diet and lifestyle.

 

There are a number of good reasons for cutting back on levels of dietary fat. Those reasons include:

 

Lowering levels of dietary fat helps in weight loss and weight management. Fat contains twice as many calories per gram as protein and carbohydrates, so eating less fat usually means consuming fewer calories.

Lowering fat has been shown to decrease the risk of heart disease. Dietary fat, particularly saturated fat, has been implicated as a factor in heart disease and elevated cholesterol levels.

A low fat diet may help to reduce the risk of some forms of cancer. Although this matter has not been totally settled, there have been a number of studies which indicate that a diet low in fat can keep certain cancers at bay.

And of course eating fewer high fat foods means that you will be able to enjoy many more low fat alternatives, such as vegetables, fruits and whole grains. Since these types of foods tend to be nutrient rich and low calorie, they can be enjoyed guilt free.

 

Of course cutting back on dietary fat is easier said than done, so we have compiled the list of tips for low fat healthy eating to help you get started.

 

In place of spreads like peanut butter and full fat cream cheese, use lower fat alternatives such as low fat cream cheese, jellies, jams, fruit spreads, apple butter, mustard, low fat margarine, or low fat mayonnaise.

Use high fat foods as an occasional treat, not as a dietary staple.

Use reduced fat or nonfat salad dressings whenever possible. When eating out, request the salad dressing on the side so you can compare the amount used.

.Instead of butter or sour cream, top baked potatoes with plain nonfat or low fat yogurt. Other delicious baked potato toppings include steamed broccoli, cottage cheese, salsa, low fat cheese and low fat or nonfat sour cream.

Get creative with seasonings to add flavor without adding fat or calories. Garnishes like lemon juice, herbs, salsa or green onions are great toppings for vegetables and salads.

Use high fat toppings sparingly. For instance, instead of using a tablespoon of blue cheese salad dressing, try using only a teaspoon.

Avoid full fat dairy products whenever possible. Using skim milk or 2% milk instead of whole milk can make a huge difference in your daily fat intake. Likewise, low fat alternatives to ice cream, such as frozen yogurt, provide all the flavor and none of the fat.

Low fat cheeses also provide a great alternative to full fat varieties. Most varieties of hard cheeses are available in low fat versions.

Use low fat varieties of popular snacks. Ginger snaps, angel food cake, vanilla wafers, fig bars, jelly beans, hard candy and gum drops are all excellent choices for a sweet treat.

Instead of potato chips, which are very high in fat, choose pretzels, unbuttered popcorn and other healthier alternatives.

 

In addition to choosing the right foods, the preparation of the foods you buy is very important to keeping fat levels as low as possible. Proper low fat food preparation starts with buying the leanest cuts of beef, pork, fish and chicken, and removing the skin and fat from chicken breasts, legs and thighs.

 

Broiling, backing and grilling are generally the lowest fat methods for preparing the meats and seafood you buy. Try to avoid frying foods, and if you must fry, try to use a pan that allows the excess fat and oil to drain off easily.

 

Healthy, low fat cooking does not have to be boring or unappetizing. There are great many excellent recipes for low fat, healthy meals that are easy to make. The most important thing is to be an educated consumer and shop carefully for the healthiest produce, meat and seafood.

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Shop smart for a healthy lifestyle

 

A big part of enjoying healthier eating is buying healthier foods, and that means making smart choices where it matters most – at the supermarket. Choosing the freshest, healthiest foods is an important first step toward making healthy and delicious meals your whole family will love.

 

In general, most supermarkets are laid out with the healthiest, most nutritious foods around the perimeter of the store. That is where most stores locate their produce section, their dairy section, their meat counter, and the like. Of course, the middle aisles of the grocery store also contain nutritious foods, such as canned and frozen vegetables, whole grain cereals and more.

 

And of course each shelf of the grocery store also contains both good and bad choices for healthy eating. For instance, the cereal aisle is home to both the healthy, home grain cereal, and those cereals that contain more sugar than corn. In many cases, the difference will be obvious from the packaging, while at other times you will need to read the nutritional information carefully to ensure the food is healthy for your family.

 

As a matter of fact, learning to read nutritional labels is one of the most important skills any health oriented shopper must learn. This government mandated labels contain a wealth of information if you know what to look for. Not only do nutritional labels contain vital information on calorie counts, fat grams and sodium content, but they contain detailed information on the percentage of each vitamin an mineral a serving contains.

 

When looking at nutritional labels, however, pay careful attention to the portion size listed. This is particularly important when looking at calories, fat grams and the amount of sodium. For instance, a serving of juice is generally 8 ounces, while the average juice glass at your home may be 12 or even 16 ounces. It is important to carefully look at serving size, and to do the mental calculation necessary to reflect how much of each product will actually be consumed at one sitting.

 

When shopping for healthy foods, it is usually better to opt for les processed foods. For instance, 100% fruit juice would be better than a fruit juice blend that may contain as little as 5% or 10% fruit juice. And plain frozen vegetables would be healthier than vegetables in a butter sauce. When shopping for meat, try to buy fresh meat whenever possible. Frozen meat products, or those already seasoned, heat and eat products, often contain unhealthy ingredients as well as preservatives.

 

When it comes to dairy products, it is best to buy low fat and non fat varieties when at all possible. The one exception to this rule is feeding babies and young children. Their growing bodies need the fat and calories contained in whole milk products, but adults and older children are better served by low fat alternatives.

 

When choosing canned soups, there are a number of fat free and low sodium varieties. Try to choose these soups for a healthier lifestyle. Other high protein, low calorie soup choices include black bean soup, lentil soup and split pea soup. These healthy soups are good sources of protein, fiber and folate.

 

Ethnic foods, such as Mexican and Chinese, can be excellent sources of healthy meals, and the traditional ways of preparing such foods are generally very healthy. It is important to stay as authentic as possible when choosing and preparing Mexican, Asian, Middle Eastern and Italian food. This will help guarantee both great taste and healthy eating. For instance, traditional salsa is an excellent, low calorie, and nutritious dip, and the traditional Mexican black bean dip is usually fat free.

 

Seasonings can be an excellent way to spice up healthy cooking without adding additional fat and calories. Herbs and spices are a great way to add zest to any meal, and starting an herb garden of your own is a great way to save both time and money while providing fresh tasting, healthy meals for your family. When buying spices in the grocery store, be especially careful about sodium content. Read the label carefully, since the first ingredient on many bottled spices is actually salt (another great reason to start that herb garden).

 

 

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Healthy eating and dining out

One of the biggest challenges facing those trying to follow a healthy diet is the local restaurant. Eating out presents special challenges, such as not knowing how the food was prepared, how much fat it contains, and whether or not the healthiest ingredients were used.

Many restaurant chains, and even some fast food restaurants, have recognized the demand for healthier menu choices, and they are working hard to satisfy that demand. All too often, however, the healthy choices on a restaurant menu are limited and unappealing. It is important, therefore to pay close attention to the menu and make the healthiest choices possible.

One of the most important thing diners can do to eat healthy at restaurants is to be proactive. Diners should not be afraid to ask how a dish is prepared, or what ingredients are used in its preparation. If the server does not know, ask him or her to check with the chef. A good chef will be happy to answer such questions, and to make modifications in the recipe if needed. In addition, most restaurants will happily accommodate special needs, such as low fat or low sodium dishes. After all, the restaurant is there to serve its patrons.

Some of our favorite tips for healthy eating in restaurants include:

One good rule of thumb to use when dining out is to order entrees that are grilled, baked or broiled. Deep fried dishes are best avoided. If you are unsure how a dish is prepared, don’t be afraid to ask.

Portion size is just as important at the restaurant as they are at home. That means ordering the petit fillet instead of the full size steak, requesting half size portions of French fries, and maybe even forgoing that tempting dessert. Choosing leaner cuts of meat or fish is also a good way to eat healthier.

When choosing side dishes, ask if steamed vegetables are available. Steamed veggies are an excellent, low fat, low calorie choice for many diners. Vegetables that are fried, au gratin, or prepared in cream or butter sauces are best avoided.

When ordering salad, ask if fat free choices are available. Most restaurants have several fat free or low fat varieties of salad dressing available. If no low fat option exists, request the dressing on the side so that you can control the amount that is used.

When ordering soup, choose broth based soups, and avoid bisques or rich soups like cream of crab or cream of broccoli. A simple vegetable soup is a delicious and low fat alternative.

Replace high fat, high calorie French fries with healthier alternatives such as fresh fruit or an unbuttered baked potato. Most restaurants will be happy to accommodate such special requests.

In Italian restaurants, stick with the tomato based sauces and avoid cream or heavy Alfredo sauces. A simple pesto sauce without meat is a good choice for most pasta dishes.

When dining at oriental restaurants, go with the steamed rice and stir fried vegetable entrees. Avoid the heavy sauces and request that your meal be prepared with less oil. In addition, try to choose dishes that feature less meat and more fresh vegetables.

Choose a light dessert of fresh fruit or sorbet. When ordering traditional desserts, order one and share it with your dining partner.

Finally, when dining at a fast food restaurant, it is important to avoid the temptation of super sizing the meal. Fast food restaurants often make their larger portions more attractive by pricing them competitively, but a big part of healthier eating is to control portion sizes. In addition, most fast food chains now offer healthier alternatives, such as salads and baked potatoes, as well as prominently displayed nutritional information.

While dining out certainly presents challenges to those trying to enjoy a healthy lifestyle, there is no reason to forgo the pleasure of an occasional meal out. By following the guidelines listed above, and by adding some creative tips of your own, you can make dining out a healthy experience as well as a pleasant one.

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Healthy eating on a budget

 

For many people, a limited food budget can be a real roadblock to healthy eating. It is an unfortunate fact of life that some of the lowest priced foods, from fast food value menus to cheap potato chips, are also some of the least healthy. It is possible, however, to create excellent tasting, nutritious meals, even on a tight budget.

 

The key to planning and creating healthy meals on a limited budget is good forward planning and solid nutritional knowledge.

 

Step 1 – The shopping list

Anyone who has visited a supermarket lately knows how dangerous it is to enter the store without a shopping list in hand. Shopping without a sense of what you need – and don’t need – opens you up to all manner of temptation, and most of those tempting foods are not nutritious.

 

In addition, picking up all those extra items can easily blow your food budget and leave you without the funds to plan those healthy, nutritious meals. A good trick is to keep a note pad near the table or refrigerator. Having the notepad within easy reach makes it easy to keep track of the foods you need to stock up on.

 

Step 2 – Watch those flyers

Most major food store chains publish weekly sales ads, usually as inserts in the local newspaper. Keeping track of these sales, and taking advantage of the low prices to stock up, is a great way to gather a cupboard full of healthy food. Once the pantry is full of fruits, vegetables and other healthy fare, it will be much easier to create healthy recipes the entire family will love. In addition, locally grown, in season fruits and vegetables are usually more of a bargain than out of season or shipped fruits and vegetables.

 

Step 3 – Stock up on staples

Essential staple foods, such as flour, rice, and pasta are frequently put on sale as loss leaders at major groceries. Stocking up on these essentials when prices are low is a great way to stretch any food budget.

 

Step 4 – Never shop when you are hungry

The old advice to never shop when you are hungry is definitely true. Shopping when you are hungry is a sure way to give into temptation, bust the food budget, and stock up on all the wrong foods.

 

Step 5 – Become a label guru

Nutritional labels contain a wealth of information, but it is up to each shopper to read those labels and understand what they mean. Nutritional labels contain complete information on not just calories and fats, but the amounts of various essential vitamins and minerals as well. It is important to know how to read labels in order to get the best nutritional bang for your food bucks.

 

Step 6 – Pay close attention to package sizes

Just because two cans look alike it does not mean they are. Packaging can be deceptive, so get in the habit of comparing weights when shopping for canned fruits, vegetables and other items. Also take advantage of the lower prices available on store brand and generic products.

 

Step 7 – Use coupons, but do it wisely

Manufacturers coupons can be a great deal when used on products you already buy. Buying something simply because you have a coupon, however, is typically not a good idea.

 

Step 8 – Replace meat with beans and other less costly substitutes

Eating less meat and more beans and lentils is a good way to save money on your food budget while still getting the protein you and your family need. Try experimenting with some vegetarian recipes for interesting ways to use these non meat alternatives.

 

In addition to the tips listed above, there are several ways that smart shoppers keep their food budgets at a minimum while preparing delicious, nutritious meals for their family every day.

 

One trick is to keep the refrigerator and the pantry well stocked with staple foods. Keeping a good supply of staples on hand will avoid unnecessary trips to the store and also avoid the need to buy such products when they are not on sale. When staples such as bread, flour, peanut butter, canned vegetables, etc. are on sale, be sure to stock up.

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Metabolism: Can We Control It?

 

The body’s metabolism is a unique process for each individual person. No two people metabolize food at the same rate therefore no two people have the metabolism. We all use our calories at different rates, with different results. Our metabolism, like our fingerprints is unique to each of us. But the need to understand and accommodate this metabolism is an issue that we all face.

The dictionary defines metabolism as the sum of all biochemical processes involved in life, or the sustaining of life. In application concerning our health, metabolism is related to the intake and use of food. In reference to the case in point it is our ability to utilize our food to the fullest extent.

Right now, the greatest results in raising our metabolism come from exercise and building our muscle mass, while reducing our body fat. Adding more muscle to the body, in turn causes us to burn more calories, and this helps to elevate our metabolic rate.

Our metabolism functions also depend on how well we have taken care of our nutritional needs. Some people have really high rates of metabolism. In other words, when they consume food, their bodies burn it up almost as fast as then consume it. Then there are those of use who use our food intake so slowly, as to not even notice that we’re burning calories. These people who burn quickly are often slim and trim, the people who burn more slowly are the people with a tendency toward obesity.

For years, people have sought ways to raise the metabolic rate. If you can raise someone’s metabolic rate, you are then better able to control the burn of calories, especially for overweight or obese people. This would make the goal of better or improved health a much easier reality for those people. Efforts to date have produced very little results. There are foods that we can consume that naturally raise our metabolic rate, but not to a great extent. What we need is a way to directly alter the rate. We need to be able to raise our metabolism to a point where we can actually see a benefit.

This is where the effort to stay physically fit and active provides tremendous payoff. Over the course of your life, if you stay active, exercise, and maintain optimal health for your muscles, you will see a tremendous difference in the rate that your body metabolizes food. As people age, their metabolism quite naturally slows down. The greatest way to prevent this from happening is through exercise and staying fit.

The best way to date to control our metabolic process is through proper nutrition, daily exercise, eating the foods known to have an effect on our metabolic rate, and plenty of rest. The metabolic process can be indirectly controlled by the methods we just discussed. Direct control is not available, to date.

I believe through careful analysis, exercise, and attention to each person’s unique needs, we could bring about a more natural balance of the metabolic burn vs. the calorie intake. To a level where optimal health and weight control are in equilibrium.

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Vitamins: To Be or Not to Be?

Nutrition as it applies to our daily lives means that we take in what we need to maintain our body’s healthy state. Nutrition has become an important word thanks to the involvement of the USDA in our daily food requirements, and the FDA’s involvement in determining what is and is not dangerous for us to consume.

But what is our responsibility in the nutrition game? Do we understand what our nutritional requirements are, how to fulfill those requirements, and how to look for real nutritional value in our foods? I’m not sure that nutrition has been successfully addressed in its own right. We hear nutrition in relation to our vitamin intake, our fortified cereals and milk, and in the context that we need “nutritional value” from our food choices. But we don’t often stop to think, what do we really need in nutritional supplements?

Vitamins and minerals are more readily available to us than ever before, and we’re still no better equipped to actually determine what we need to take, than we were forty years ago. Just because we see the latest advertisement about a particular vitamin and decide the symptoms of deficiency apply to us, does not mean we need to rush out and purchase the product. The symptoms of deficiency for lots of vitamins and minerals are the same or overlapping. What we need is a way to detect, on an individual basis, what our body’s lack, and then plan a suggested nutritional solution.

The complete lack of unity between our medical field and the herbal field, (this is the field that vitamins and minerals belong to) is a disgrace in a country so forward thinking as the United States. But it is also where we fall short in providing our citizenry with the tools they need to make better, informed decisions. The medical field has long resented any contact that patients might make with herbalists, vitamins and minerals, or any other proposed health aid, that wasn’t directly related to medicine.

Thanks to this prevalent attitude among most all doctors, we have missed great opportunities to advance a generation’s health. If you were to take a cross section of the population, and check for adequate levels of the most used and fortified vitamins and minerals, you would probably find the as high as 80% or the population is lacking in a least one of the vitamins and minerals. Now, that doesn’t sound too bad, until you stop to think, what if it’s calcium? A calcium deficiency brings on osteoporosis, a deteriorating of the bone. This disease alone costs millions in medical expense to the population.

Can you see how a little more cooperation and open-minded participation on the part of our medical field could result in far fewer health problems? It would also have provided the general population with a viable way to discern their vitamin and mineral needs, accurately. Blood tests, urine tests, and other simple office procedures would provide the vast majority of the information needed for us to arm ourselves, and head off to the health store. Preventive medicine comes in all shapes, forms, and tablets!

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Healthy eating for vegetarians and vegans

 

 

Study after study has revealed the importance of a balanced diet to good health. Eating a balanced diet, one that is rich in all the various minerals and vitamins needed for a healthy body, can present quite a challenge for vegetarians and vegans.

That is because maintaining a good balanced diet in the absence of one entire food group, such as meat and poultry, can be difficult. Meat and other animal products contain significant amounts of important nutrients, such as protein, calcium and B vitamins.

Vegan diets present an even larger problem, since vegans go a step farther and eliminate dairy products and eggs as well as meat. Vegans in particular often have trouble getting the vitamin B12 they need and often must rely on vitamin supplements for this important nutrient.

Of course that does not mean that vegetarians and vegans cannot enjoy good health. Many vegetarians and vegans can and do enjoy levels of health much better than their carnivorous peers. It simply means that vegetarians need to pay somewhat closer attention to their dietary needs, and to be on the lookout for signs of dietary deficiencies. The key to a healthy vegetarian or vegan diet, as with all types of diets, is practicing moderation, eating a variety of foods, and keeping nutritional needs in balance.

One of the most frequently cited concerns by family members and friends of vegetarians and vegans is how they will get the protein they need from a diet devoid of animal flesh. However, getting sufficient protein is usually not a concern for vegetarians, since most American diets tend to contain more protein than they need.

Vegetarians who eat dairy products can get all the protein they need from dairy products, from soy based products and from beans, nuts, lentils and seeds. There are many non animal sources of protein, so most vegetarians should not have a problem getting sufficient protein.

Even vegans, who eschew all animal based products, even milk and dairy products, typically do not have a problem with protein deficiency. That is because nuts, seeds, lentils, pinto beans, split peas, soybeans, garbanzo beans, black beans, white beans, kidney beans, navy beans and many more all have lots of protein.

Vegan meals are often rich in tofu and other soy based products, and these products contain sufficient protein to meet the needs of most vegans. In addition, the many bean based vegan recipes are excellent sources of protein. For instance, a cup of cooked beans contains the same amount of protein as a two ounce serving of meat.

As with protein, nutritional deficiencies are generally of no more concern to vegetarians than they are to the general population. Vegetarians who follow a balanced, nutritious diet should have no problem meeting their daily nutritional needs.

Vegans on the other hand, are more susceptible than vegetarians to nutritional deficiencies, particularly vitamin B12, calcium and vitamin D. That is because the most common sources of these important nutrients are all animal based, either meat or dairy products.

Of these three nutrients, the hardest to replace on a vegan diet is vitamin B12. The primary sources of vitamin B12 in the diet are all animal based. For this reason, vegans are generally advised to take vitamin B12 supplement, or to eat foods that have been fortified with vitamin B12. There are a number of such foods on the market, including nutritional yeast and soy milk.

Calcium is also a concern for vegans, since the primary sources of dietary calcium are milk and other dairy products. Again, calcium fortified foods such as some soy milk and certain cereals are important to maintaining a healthy vegan diet. The same is true of vitamin D, another primarily animal based nutrient.

The bottom line is that it is possible to maintain excellent health while avoiding meat and dairy products. The key is to follow a well balanced diet, get plenty of exercise, and make smart food choices.

 

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Are You Fit?

Fitness refers to ability of the body to function with vigor and alertness. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes. But do we know if we are really fit? How do we tell?

First, you might want to look at your exercise habits, if there are any. If there aren’t any exercise routines to examine, no fitness. Everyone, no matter what their age, benefits from exercise. It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!

Do you take in more calories than your body needs? Are you supplementing your vitamins and minerals to make sure you are getting your recommended daily allowances? If you’re not making the most basic of efforts to take care of your nutritional needs, you aren’t a fit individual. You may not look sick, you may not have any noticeable symptoms of ill-health, but you’re not the fit and toned individual you could be.

What about the stress levels in your life? Do work in an environment with high levels of stress? Is your personal life a source of comfort or does it add to your stress levels? Do you engage in some form of stress-relieving activity? Stress is the number on contributor to heart attacks and strokes, since they manage to speed up the affect of the real culprits. Stress is basically an out of control situation for most adults today. We manage to schedule every moment of our free time, and leave ourselves with no time for quiet reflection, or time to deal with life’s unexpected emergencies.

Fitness requires us to examine more than just our exercise routine. The mere definition of fitness refers to the body’s ability to meet physical stresses. That includes coping with our day to day life, getting from the beginning of the day to the end, without being worn completely out. In order to be truly fit, we find ways to rid ourselves of built up stress, the kind that begins to affect our muscles, muscle tone, and composition. Massages are the best cure for ridding our bodies of the stress buildup that can occur, even with exercise regimens and detract from our overall fitness.

Exercises that demand total body involvement are the best for maintaining and improving your level of fitness most effectively. Running, swimming, jogging, dancing, cycling, and very brisk walking are some of the more popular total body involvement exercises.

There are so many occasions to stop and question our efforts at maintaining optimal health, that we usually don’t even take the time to begin the examination. But it is beneficial to our overall health, the quality and quantity of our life, to make every effort to be fit, healthy, individuals.

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Obesity in Adolescents

You see it everyday, news and information that bring to the front our problem with our weight. It is a national problem. It’s not just your older sedentary population; it’s not just your overworked middle-age population; and it’s not just your nerdy teenage population. It is a national epidemic.
The first question I always have, is how did we get here? How did we go from one of the most physically fit nations, to just wallowing in our weight?
Over the last thirty years, food nutritionists and the food industry as a whole have embraced the idea of lowering our fat intake. This was a direct result of the information published by the government that encouraged less egg consumption because of the cholesterol found in eggs. After that particular piece of information, doctors began to discover that when we consume fat, we have higher incidences of cholesterol problems. The logical conclusion: fat must be bad for you. And so, an entire generation as grown up with fat-free foods. A whole generation grew up believing that fat was what made us fat, clogged our arteries, and generally caused ill-health.
So what did we do? We turned to carbs to make up for the loss in taste of food that had the fat removed; for you see, fat is what gives many of our foods their delicious taste. When you remove the fat, the taste must be artificially injected into the food. The end result is a food that is higher in carbohydrate content, but lower in fat. Hence, all the wonderful labels displaying the claim of “fat free” but neglect to mention the higher level of carbohydrates. Lowered fat should have created a population of slim, trim, healthy people. Right?
We could not have been further from the truth. As it turns out, fat is a necessary part of our metabolic processes. We need the fat in order to properly utilize many of the vitamins and nutrients we consume. When did we make this discovery? Probably some thirty years too late for some people.
Now, we have an entire generation of young people, who have because of their high carbohydrate food choices, become a nation of obese adults. Never before has a nation recorded the kind of obesity problems this nation is facing now. Never before have we ever had so much, to have so little. These young people are experiencing low self-esteem, weight related health problems, and whole host of emotional problems, thanks to obesity issue. How can we try to help them correct this problem?
According to the guides published by the USDA, calorie needs vary from one age group to another, one gender to another. So how do you determine what your individual needs are? You can setup a journal for recording your daily caloric intake for about a month. Make a note of your weight each day. If you don’t gain any weight during the course of that month, you’re eating your recommended calorie level in order to maintain your weight. Now, take that calorie information, use the food pyramid and comprise a combination of foods that will help you achieve this recommended daily intake, and still be enough to be filling and please the palette. You now have an individualized healthy eating plan. This is the safe sure way to reach weight loss goals. It didn’t become a problem overnight, and it won’t go away overnight.

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Acupuncture: A Benefit to the Well Individual?
Before we begin a discussion about the benefits of acupuncture, let’s talk about the origins of acupuncture. It was first used in China over 2000 years ago, and is one of the oldest medical procedures in the world. It is a family of procedures that stimulates the anatomy of the body and helps to balance the energy flow throughout the body. It is this kind of acupuncture that is practiced in the United Sates today, through the use of tiny, metallic needles placed in affected areas and manipulated by hand or by electrical stimulation.
Acupuncture is the basic foundation for Traditional Chinese Medicine and is based on the belief that there are two opposing and inseparable forces within our body. They are known as the Yin and Yang of the entire person. The Yin is representative of the cold, slow, or passive principle, and yang represents the hot, excited or active principle. A healthy state is achieved by maintaining a balance state of the yin and yang. This is done through vital pathways or meridians that allow for the flow of qi, or vital energy. The vital energy flow occurs along pathways known as meridians. These meridians connect over 2,000 acupuncture points along the body. There are 12 main meridians, and 8 secondary meridians. Although traditional western medicine does not completely understand how acupuncture works, the proof that it does work has been shown in several studies conducted by western medical facilities.
Now, let’s move to the question of does it work? According to the National Institute of Health, the answer would be yes. Acupuncture has been shown to be effective in many areas of health care. Areas such as postoperative nausea, chemotherapy side effects, osteoarthritis, low-back pain, headache, menstrual cramps, addiction, carpal tunnel syndrome, and asthma, just to name a few. The study revealed that acupuncture was able to provide pain relief, improve function and mobility of joints due to arthritis inflammation, and served to complement standard care.
Although there are many who would doubt the effectiveness of acupuncture, once they are a patient, they are believers. It has been proposed that acupuncture works and produces its effects through regulating the nervous system. The theory proposes that since acupuncture produces its effect through regulation of the nervous system, it induces the release of endorphins and immune system cells at specific sites on the body. There is also the theory that acupuncture alters the brain chemistry by the changing the neurotransmitters in the brain.
Without doubt acupuncture was a benefit in the study, and as a patient myself, I can vouch for the wonderful effect it has had on my back. Although acupuncture is classified as an alternative medicine therapy, and there is still much to be understood about the way it works, it is a proven aid in maintaining optimal health.
But what about the well individual, can acupuncture provide a benefit to them? Absolutely. Because acupuncture works off the belief that we must maintain balance of our vital energy flow in order to remain healthy, acupuncture serves as the tool for realignment. Our vital energy flow can be out of balance, and we still feel and appear quite healthy. It is in this capacity that acupuncture serves as a sort of preventive medicine. Checking and balancing the flow of energy on the meridian points in your body is like your car receiving a tune-up before it is in need of a repair.

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